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5 Superfoods You Can Easily Add to Your Meals

5 Superfoods You Can Easily Add to Your Meals

Superfoods — we’ve all heard of these, and sometimes they seem to be unrecognizable, weird-tasting things you try to shove down your throat because somebody on Twitter was raving about their great micronutrient contents, amino-acids, or whatever.

However, if you want to make a slow change to a healthier lifestyle without thrashing your entire pantry tonight, there might be just a few healthy superfoods that you can easily stock up and incorporate into your diet. You can simply grab a few bags from the grocery store to add some extra oomph to your meals.

These superfoods are easy because you can sprinkle them over your food — no need to soak, cook, prepare a separate dish, or experiment in your kitchen.

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1. Flaxseed

flaxseed

    Filled with omega 3 fatty acids, lignans, and fiber, flaxseed can be easily sprinkled over your breakfast cereal, added to your pancake batter, mixed into your smoothies, or used as a topping to your lunch grain. Whether all of the claims about flaxseed as a protector against cancer and heart disease are true is something that I leave to medical researchers to flesh out, but the rich fiber contents of flaxseed certainly have a positive effect on your pathways of elimination.

    2.Goji berries

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    Goji berries

      Another easy superfood, goji berries, are very dense in nutrients: plant-derived polyphenolic antioxidants; carotenoids such as beta-carotene, zeaxanthin, lutein, beta-cryptoxanthin, and lycopene; vitamins C, B1, B2, and niacin; more than 30 essential and trace minerals including zinc, iron, copper, calcium, selenium, and phosphorus; polysaccharides; and 18 amino acids such as isoleucine, tryptophan, leucine, and arginine. You now can find goji berries in the supermarket, so simply sprinkle them over your breakfast or grab a protein bar that contains these berries for a healthy snack, and give your body a boost of all the goodies this little berry has to offer.

      3. Powdered green drink mix

      Typically, these powdered green drinks contain a mixture of spirulina, wheat grass, barley grass, chlorella, sources of fiber, and sources of antioxidants. Greens and other vegetables, as well as mushrooms, are typically added to the mix. You can easily put a scoop of this powder into a drink of your choice (such as your morning orange juice) and give yourself and your immunity system a boost.

      Prices for these powdered green drink mixes vary widely, so do read the labels. The cheaper mixes often contain a lot of filler material and have a smaller nutritional density. Before you reach for the cheapest option to try this out, spend 5 minutes doing a little research — it will save you money in the long run!

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      4. Chia seeds

      Chia seeds

        Just like flaxseed, these tiny seeds contain a lot of essential omega 3 fatty acids, as well as vitamins A, B, E, and D and minerals such as calcium, copper, iron, magnesium, manganese, molybdenum, niacin, phosphorous, potassium, silicon, sodium, sulphur, thiamine, and zinc. Moreover, chia seeds are rich in protein and fiber.

        Adding chia seeds to your diet is very easy — you can simply add the seeds to your yogurt or salads, blend them into a smoothie, or, if you can find 5 extra minutes for this easy preparation, try some chia pudding for breakfast.

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        5. Raw chocolate

        Raw chocolate

          Chocolate is absolutely delicious, so you won’t have much trouble adding it into your diet or substituting your regular chocolate bars with raw chocolate (which tastes even richer than regular chocolate).

          Chocolate itself is rich in nutrients and antioxidants, but since most commercial chocolate is treated at high temperatures, the nutritional contents is lost. By processing the cacao beans at lower temperature, the nutrients and their health benefits are safeguarded.

           Do you add superfoods to your diet? How do you keep it all fuss-free?

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          Last Updated on March 13, 2019

          How to Get out of a Rut: 12 Useful Ways to Get Unstuck

          How to Get out of a Rut: 12 Useful Ways to Get Unstuck

          Have you gotten into a rut before? Or are you in a rut right now?

          You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

          Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

          1. Work on the small tasks.

          When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

          Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

          2. Take a break from your work desk.

          Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

          Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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          3. Upgrade yourself

          Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

          The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

          4. Talk to a friend.

          Talk to someone and get your mind off work for a while.

          Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

          5. Forget about trying to be perfect.

          If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

          Just start small. Do what you can, at your own pace. Let yourself make mistakes.

          Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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          6. Paint a vision to work towards.

          If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

          Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

          Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

          7. Read a book (or blog).

          The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

          Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

          Check out the best selling books; those are generally packed with great wisdom.

          8. Have a quick nap.

          If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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          9. Remember why you are doing this.

          Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

          What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

          10. Find some competition.

          Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

          Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

          11. Go exercise.

          Since you are not making headway at work, might as well spend the time shaping yourself up.

          Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

          As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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          Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

          12. Take a good break.

          Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

          Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

          Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

          Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

          More Resources About Getting out of a Rut

          Featured photo credit: Joshua Earle via unsplash.com

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