Lifestyle

Top 10 Healthiest Foods in the World

Besides eggs, which food do you knwo that helps a person become healthy? What are the things that we should take in for us to fight diseases effectively? Which food items can boost our energy? What food is the most effective way to burn off our fats?

Popular health food items include natural foods, organic foods, whole foods and even dietary supplements, and here are the top 10 healthiest foods in the world.

10. Avocado

This fruit contains 50 percent of the fiber and 40 percent of the folate that you need to take daily. This can help reduce the chance of developing heart problems. It also has healthy fats that can help reduce cholesterol by as much as 22 percent.

Salads that contain beta carotene can be absorbed better by adding avocado, as it has been found to increase the absorption of the nutrient by as much as five times compared to salads without avocados.

9. Beans

A serving of beans four times a week can help reduce your heart problems by as much as 22 percent. It can also help reduce the chance of breast cancer. Dark beans have been found to be real effective, as it contains 40 times the antioxidants of white beans.

8. Broccoli

Two of the most essential nutrients to help build your bones are Vitamin C and Vitamin K. What better way to get these than by eating broccoli? Yes, the same vegetable that the former president of the United
States, George Bush, hated so much that he ordered that it not be served in the White House back in 1990.

A single stalk of broccoli with medium size is enough to supply your entire Vitamin K requirement for the day, as well as 200 percent of the recommended daily intake of Vitamin C. It has also been found to prevent the onset of numerous kinds of cancer. The best way to cook broccoli is by using the microwave. Steaming or boiling the vegetable will take away a third of its Vitamin C, as against using the microwave that will only remove a tenth of its nutrient.

7. Dark Chocolate

Who does not love chocolates? It is probably the comfort food item of millions of individuals. But not all chocolates were created the same. The difference is in the flavonoids. While milk chocolates contain
only about 14 milligrams of flavonoids, dark chocolates have about 53.5 milligrams.

These flavonoids act as anti oxidants that are known to help reduce your level of bad LDL cholesterol; conversely, they also help increase your good HDL cholesterol level. Studies have found that eating even just one fourth of an ounce of dark chocolate daily can actually help reduce the blood pressure level
of a person.

6. Garlic

Garlic contains allicin, which has been found to lower cholesterol and blood pressure levels. It also serves as an anti inflammatory agent. Make sure not to overcook it, however, because it will lose its
important nutrients when exposed to high heat for more than ten minutes. The best way to maximize the allicin contained in this food is by crushing the garlic. Garlic is also known to help fight diseases because of its ability to counter bacteria, including the dreaded E. coli.

5. Lemon

Do you know that even just one piece of lemon can help satisfy your daily nutritional need for Vitamin C? It actually even surpasses the requirement. This will help you have strong bones, and it will also increase the level of your good HDL cholesterol. In addition, the citrus flavonoids found in lemon can help counteract the development of cancer cells. These flavonoids also serve as an anti inflammatory agent. Experts recommend the consumption of green tea with a slice of lemon. This will help increase the ability of your body to consume the anti oxidants found in the green tea by as much as 80 percent.

4. Potato

You may not know it, but potatoes actually contain a starch that can resist fat. Be sure to allow the potato to cool down first before eating it, however. Studies have shown that you can burn up to one fourth more fats than if you eat it immediately after cooking. Potatoes are also rich in Vitamin A, a nutrient that helps you fight cancer and boost your immunity. It has around eight times your daily requirement for the vitamin.

It also has about 66 micrograms of folate, equivalent to the amount found in a cup of spinach or broccoli. Folates are essential in building cells in your body.

3. Salmon

Salmons contain essential omega-3 fatty acids. Omega-3 fatty acids have been found to reduce the chances of cancer, depression and heart problems. Six ounces of salmon will help meet your daily requirement for niacin, which is important in fighting Alzheimer’s disease and loss of memory. Wild salmons are recommended, as farm-raised ones are known to have 16 times more of the toxic substance called polychlorinated biphenyl, or PCB.

2. Spinach

Popeye loves his spinach because it gave him the strength to fight off his enemies. It can also fight off diseases, as spinach is known to be the most effective fruit or vegetable in the battle against cancer. Spinach also has lutein and zeaxanthin. These anti oxidants can help boost immunity and are important for the health of your eyes.

1. Walnut

If you are nuts about nuts, then this one is for you. Walnuts are probably the best among all the nuts, as it has the most omega-3 fatty acid. It helps reduce cholesterol, fights cancer, protects against sun
damage and improves a person’s mood. It also contains melatonin, which can help a person regulate sleep.

(source:therichest.com)

Lifestyle

10 Foods That Help You Sleep Well

1. Fish

Most fish, especially salmon, halibut and tuna, boast vitamin B6, which is needed to make melatonin, a sleep-inducing hormone triggered by darkness.

2. Jasmine Rice

White rice has a high glycemic index, so eating it will significantly slash the time it takes you to fall asleep, according to an Australian study. In particular, jasmine rice in particular brings on shut-eye faster; research published in the American Journal of Clinical Nutrition found that people who ate a meal that included jasmine rice fell asleep faster than

3. Tart Cherry Juice

Melatonin-rich tart cherry juice has been shown to aid sleep. Drink a cup of tart cherry juice twice a day for relief of severe insomnia.

4. Yogurt

Dairy products boast healthy doses of calcium, helping to prevent being calcium-deficient, which can make it difficult to fall asleep.

5. Whole Grains

Whole grains are rich in magnesium and consuming too little magnesium may make it harder to stay asleep.

6. Kale

Green leafy vegetables like kale are loaded with calcium, which helps the brain use tryptophan to manufacture melatonin. Spinach and mustard greens are other good options. Green leafy vegetables boast healthy doses of calcium too.

7. Bananas

Bananas are well-known for being rich in potassium, they are also a good source of Vitamin B6, which is needed to make melatonin.

8. Chickpeas

Chickpeas boast vitamin B6 too, which is needed to make melatonin.

9. Fortified Cereals

Fortified cereals also boast vitamin B6, which is needed to make melatonin.

10. Almonds

Almonds are rich in magnesium, a mineral needed for quality sleep. A study published in the Journal of Orthomolecular Medicine found that when the body’s magnesium levels are too low, it makes it harder to stay asleep.

Lifestyle

Top Ten best food for burn fat

1. Almonds

These extra-lean nuts are packed with filling fiber, protein and powerful antioxidant, vitamin E, all of which your body needs to produce energy, build and maintain muscle tissue, and regulate blood sugar, also to prevent cravings that eventually may lead to overeating. But this is just the beginning of almonds benefits, they also block calories, and, because of the composition of their cells, they help reduce the absorption of all of their fat.

2. Eggs

Eggs are one of the better sources of protein and amino acids, which balance your body levels, therefore you feel less hungry throughout the day, because of their protein and fat. Begin your day with a couple in a delicious omelet.

3. Soy

Soybeans are the perfect option for almost any meal thanks to their incredible versatility, and they are also packed with antioxidants, fiber and protein.

4. Apples

A large apple has five grams of fiber, but it’s also nearly 85 percent water, which helps you feel full, they also contain quercetin, a compound shown to help fight certain cancers, reduce cholesterol damage, and promote healthy lungs, have you ever notice apples appear in almost every healthy list? That’s got to mean something!

5. Berries

Berries are known for being nature’s powerful antioxidant, which help you get more results from your workout by improving the blood flow, but they are also loaded with fiber, which traps food particles and shuttles them out of your system before they’re fully digested.

6. Leafy greens

They are so low in calories that you’ll burn more calories eating them than what they provide, and they are also loaded with filling fiber and calcium, an essential ingredient for muscle contraction. In other words, they help fuel your workouts.

7. Yogurt

Yogurts with probiotics help you keep a healthy digestive system, which translates into a lower incidence of gas, bloating, and constipation, therefore a beautiful flat tummy.

8. Veggie soup

It has been shown that you can eat a snack with the same amount of calories as a broth-based soup and you will lose more weight with the soup¸ and it’s a simple way to get your vegetables!

9. Salmon

Seafood is an excellent (maybe the best) source of healthy omega-3 fatty acids, which promote fat burning by making your metabolism more efficient and may daily improve the glucose-insulin response, so in other words, you can see Seafood as an excellent source of abs-friendly protein.

10. Quinoa

Quinoa is a super-food that consists of a nutty flavor and crunchy-yet-chewy texture, and it is packed with fiber and protein.

Lifestyle

Top 10 Ways to be an Early Riser

more-intelligent

That moment when your alarm goes on… (ahh Im so warm and cozy in bed: might as well snooze? snooze, snooze, 5 more minutes. Uh oh! ok Im late now! do you know that feeling? Then this is a must read! Other than loosing those last 10 pounds, becoming an early riser is one of the hardest things to accomplish, yeah dragging yourself out of bed cause you have to go to work doesn’t count.

I’ve met a lot of people who are used to waking up at 5 a.m everyday! Go to the gym have a full nutritious breakfast and then go to work, by 6.30 a.m they’ve done more than what some of us have done in a full day. Old me used to think how could they do it? If I barely have time to eat breakfast, sometimes I even skip it and ..oh gosh if only I wouldn’t have pushed the snooze button once again I would’ve had time to wash my hair.

After doing some research on how to become an early riser, I can say its easy just following these 10 steps!

1. Go to bed earlier:

Try and turn the TV off, read your last chapter or check Facebook for a last time at least 8 hours before the time you want to wake up, if you continue this habit, you wont sleep late and then will be able to wake up 15-30 minutes earlier than usual.

2. Have a good reason to get up:

Exercise, read, take a nice walk with your dog, share a nice breakfast with your family, start a morning project.

3. Reduce your caffeine intake:

It is recommended to have only one or two cups of coffee every morning. Having more caffeine will contribute to those late nights.

4. Stretch:

Stretching gives your body a boost of energy, it looses up your body and helps you feel more relaxed, stretching with a good breathing routine will clear your mind and make you feel amazing!

5. Just Breathe:

Breathing deep, start the day feeling thankful for what you have, your family, your work that beautiful house and the beautiful things in life, block those concerns of having a full agenda, that’s not what you want first thing in the morning it is going to cause immediate negativity leading to stress, Take a few moments to close your eyes and breathe deeply.

6. Drink Water:

If we are dehydrated we are going to feel more tired and weak, there are a lot of benefits about drinking water first thing in the morning since hydrating on an empty stomach cleanses the colon which basically means that you are flushing your waste out of your system, also water gives your body an energy boost, wait more good news, by drinking a glass of cold water your metabolism speeds up.

7. Exercise:

This is the best solution for controlling your sleeping routine, if you have a good workout, preferably in the morning, at the end of the day, after doing everything in your agenda, your body will naturally feel tired and you will fall asleep faster, this happens cause your body is mentally and physically tired, other as if you didn’t work out, you’d just be mentally exhausted by a long day you had. One of the ways that your body naturally wakes you up is by increasing levels of hormones like adrenaline, which causes your heart to beat faster, this happens when you exercise.

8. Wakey wakey eggs and bakey:

Eat breakfast! The night before think ahead a healthy, nutritious idea for breakfast this helps you save sometime, also if time is the reason why you are skipping it think of faster breakfast options like a smoothie. Eating breakfast will start your day off full of energy and happiness, since eating breakfast improves concentration and performance.

9. Take an early shower:

That feeling of fresh and clean we get after taking a shower, will definitely wake you up, also it will help start up your nervous system and invigorate your mind and body.

10. Wake up to happy or mellow music:

Soothing sounds are better in the morning, it is better to wake up with a smile other than a scary annoying beeping sound, happy and mellow music helps with the stimulation of your brain and wakes you up in a good positive mood.