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30 Really Healthy Foods You Need In Your Life

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30 Really Healthy Foods You Need In Your Life

If you have decided that it is finally time to stop living on junk food and start getting in shape and improving your health, you’re going to have to alter your diet a bit. This is a bit of a challenge at first for most people, primarily because they don’t know what types of food they can actually eat in order to lose weight and become healthier. To help you out with this, I have comprised a small list of some of the healthiest foods that you can introduce into your diet.

I highly recommend that you check them out, as well as to get a good meal delivery company to help you with getting your healthy groceries, as some of them might be a bit harder to come by sometimes. So without further ado, here are the 30 super-healthy foods that you should add to your diet as soon as possible:

1. Avocados

If you need a good source of healthy fats, avocado is the way to go. Additionally, they are loaded with potassium, vitamin C and essential fiber that can do wonders for your digestion.

2. Oranges

Oranges are packed with that all-important, immunity-boosting vitamin C, so it is very convenient that oranges are a winter fruit, when you really need to keep those germs away. Think of oranges as the winter variant of apples, except they also contain a lot of antioxidants and fibre.

3. Chicken Breasts

If you have ever been on a diet, there is a chance that you’ve heard of chicken breasts as one of the healthiest variants of meat out there. They are extremely high in protein (great if you want to add some muscle mass in the gym) and they also contain other useful micro-nutrients.

 

30 Really Healthy Foods You Need In Your Life

 

4. Coconuts

Despite being a fantastic topping for all kinds of pastries and other sweet things, coconuts also contain some very important nutrients (fatty acids primarily), and are incredibly high in fibre.

5. Peanuts

Peanuts are high in all sorts of nutrients, but it is most important to note that they’re full of antioxidants which are proven to offer a large variety of health benefits. Peanuts can also make you feel full rather easily, so they are a great choice when dieting. However, remember to take it easy on the peanut butter, as its caloric value is rather high – better to stick to regular peanuts if you plan on losing weight.

6. Asparagus

Asparagus is known for being one of the most healthy veggies out there, and with good reason. The caloric value of asparagus is ridiculously low so there’s no problem with eating a bunch of it, but on the other hand it’s full of vitamin K, which is essential for building strong bones and preventing heart disease.

7. Carrots

Whether they are consumed raw or cooked, carrots are a great source of vitamin A, vitamin K and fiber. Eating cooked carrots even supplies your body with a large amount of carotene antioxidants, which is always a plus.

8. Cauliflower

This incredibly versatile vegetable can be used in a variety of healthy recipes, and if you’re a broccoli lover you’re probably going to enjoy the taste of it. It definitely doesn’t appeal to everyone, but it is an excellent source of vitamins C, K, and B6, and even contains some omega-3 fatty acids, so you should try to incorporate some into your diet in any way possible.

9. Garlic

Allicin, the active ingredient in garlic is one of the most efficient ways at battling an incoming viral or bacterial infection, which is what puts this vegetable close to the very top of the health pyramid. Definitely include some garlic into your diet if you tend to get sick often, as it will give your immune system just the boost it needs to fight off infections.

10. Tomatoes

Often mistaken for vegetables, tomatoes are actually fruits packed with potassium and vitamin C, plus they taste amazing if prepared correctly.

 

30 Really Healthy Foods You Need In Your Life

11. Sardines

If you have a taste for fish, you might want to give sardines a try. They are among the most nutritious canned fish you can find, they contain an incredible amount of omega-3 acids and all kinds of other nutrients vital for the human body.

12. Tuna

The same goes for tuna. This fish is mostly raised and imported from the orient, and is packed with protein while also being low in fat and calories.

13. Brown Rice

This grain is the go-to replacement for bread and other types of processed grains for people who want to start eating healthier. Unlike regular white rice, brown rice is high in fibre, magnesium as well as vitamin B1.

14. Quinoa

Speaking of grains, quinoa is also a fantastic choice if you lack fibre and magnesium. It is also one of the best sources of plant-based protein for vegetarians and vegans.

15. Extra Virgin Olive Oil

Not all fats and oils are bad for you, in fact they’re rather important for your organism to function properly. Extra virgin olive oil contains tons of nutritious monosaturated fats, as well as a large amount of essential antioxidants.

16. Lentils

Among the best sources of plant-based protein, this legume is incredibly high in fibre and goes great with all kinds of dishes and side salads.

17. Sweet potatoes

Potatoes are a great healthy carb alternative for anyone that wants to cut down on bread and other bad carbohydrates. They’re loaded with antioxidants and all kinds of nutrients that your body requires on a daily basis.

 

30 Really Healthy Foods You Need In Your Life

18. Dark Chocolate

If you have a bit of a sweet tooth, you might want to consider replacing sweets with some dark chocolate every day. Studies have actually shown that a bit of dark chocolate each day significantly lowers the risk of heart disease in adults, in addition to improving your overall health due to its high antioxidant value.

19. Arugula

Arugula is packed with vitamins C, A and K as well as fibre and potassium, and its low calorie and saturated fat content make it the perfect addition to any healthy salad or soup you might want to cook up.

20. Broccoli

Broccoli is what you might consider a “superfood” because of its incredibly high concentration of healthy, nutritious elements such as fibre, vitamins, minerals and antioxidants. Certain studies have even linked broccoli consumption to an absence of breast cancer.

 

30 Really Healthy Foods You Need In Your Life

21. Brussel Sprouts

Brussel sprouts have somewhat of a bad reputation, especially among kids, but the truth is that they are one of the healthiest foods you can eat, due to their phytonutrient and fibre content.

22. Beets

Beets are probably the best way to battle your sweet tooth on a weight-loss diet. They are incredibly sweet but have a very low caloric value, which means that you can eat a ton of them without worrying about slowing down your weight loss. They are also rich in fibre and all kinds of micronutrients such as folate, iron and potassium.

23. Lemons

A single lemon can supply you with more than 100 percent of your daily requirement of vitamin C, which has a number of health benefits. In additional to strenghtening your immune system, it will also help increase your bone density and boost your HDL cholesterol levels (the good kind).

24. Coffee

Did you know that black coffee is one of the lowest calorie drinks that you can find? In addition, it speeds up your metabolism and alters certain hormones to help control your hunger, making it great for anyone with weight-loss goal in mind.

25. Grapefruit

Grapefruit is the go-to food for anyone experiencing any heart-oriented problems, as its high vitamin C, folic acid and potassium content work together to effectively aid in your body’s struggle against atherosclerosis.

26. Mushrooms

Mushrooms are incredibly low in calories, but contain a wide variety of useful nutrients like vitamin D, riboflavin, niacin, phosphorus and potassium. Additionally, all mushrooms contain antioxidants that boost your immune system considerably.

27. Turnips

A great source of vitamin C and fiber, turnips can be prepared in a number of simple ways. You can toss them into a stew or a soup, or just slice them up and eat them raw as a side salad.

28. Zucchini

Zucchini are easy to grow, easy to prepare and very filling, while having a very low caloric value overall. They’re also full of vitamin A, which is great for good eyesight.

29. Spinach

Spinach is a superfood in its own right, incredibly rich in various important micronutrients like iron, folic acid, vitamin K and immune-building antioxidants. You can spinach as lettuce or cut it up and saute it with some carrots – whichever you choose, spinach can be surprisingly tasty if prepared correctly.

30. Pumpkin

Pumpkins are naturally sweet, so they are a great way to trick your organism into thinking it’s actually getting sugar, while what it’s actually getting is a bunch of beta-carotene, vitamins A, C and E, as well as potassium. Certain studies have even shown that the nicotinic acid and trigonelline located in pumpkins improve glucose tolerance in rats, suggesting that pumpkins might be a great food for battling diabetes.

 

Monica Nichols is one of the most promising writers at www.diet.st, and apart from writing, her main passion in life is designing clothes. In her free time, she likes listening to jazz and spending time with her boyfriend in their hometown of Omaha, Nebraska.

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5 Ways To Know Your Self Worth

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5 Ways To Know Your Self Worth

Focusing on your sense of “self” is very important in so many different ways. When you think about it, you are probably surrounded by the word “self” each day more than you realize. From self-care, self-esteem and self-belief to self-confidence, self-respect and self-worth, people are constantly trying to find ways to better themselves in different areas of their lives.

If you ask most people if they know their self-worth, they will probably be quick to say yes. But, if you took that question further and asked them how they know it, you will likely be met with some hesitation. The reality is, most people think they know about self-worth, but do not fully understand what it is or how it differs from other areas of “self”.

So, how can you truly know your self-worth? What can you do to increase it? What are your strengths, gifts and abilities? Let’s take a look at a few ways to have a better understanding of what really is your self-worth.

1. Don’t Judge Your Own Emotions

You can boost your sense of self-worth by accepting your thoughts and feelings. You might not always like them, and you might find yourself at odds with them from time to time. But, whatever thoughts and emotions come into your head, let them in. Then, you can work through them effectively. Emotions demand to be felt. It is how you respond to them that matters. Don’t ignore them and limit your true value. Embrace the wonderful unique person who you are.

 

Respect yourself enough to walk away from anything that no longer serves you, grows you, or makes you happy.Robert Tew

 

2. Question Your “Shoulds”

When you think about the things you “should” do, it might leave you feeling unmotivated and overwhelmed. For example, if you say to yourself, “I should go for a run this evening,” and then you don’t end up doing it, how do you think you will feel? Chances are, you will struggle with some level of guilt. This can snowball into not feeling good about yourself and questioning how much that you value yourself and your self-worth.

Instead, fill your life with things that you “will” do. The word “will” implies that it is more of a promise and a commitment, rather than a burden. Saying “I will run a mile this evening” is much more motivating and allows you to prove exactly who you are and what you can do.

 

Anything is possible when you have a path, a plan, and a desire to take action. Dean Graziosi

 

3. Don’t Worry About the Acceptance of Others

It seems all too natural to worry about what other people think of us. Social media can make things even worse. If you find yourself constantly “looking for likes” or some kind of validation from friends, family, or even strangers, you are looking at your self-worth in the wrong place by looking through someone else’s lens and standards.

It can be hard to give up this habit. Everyone wants to be accepted. But, you won’t find what you are worth in the opinions of others. You have the power to see yourself for how great you really are. When you are able to internalize this power and recognize your true value and self-worth, you won’t put so much emphasis on what others think of you. You will get to know who you are, what you are really worth, and you can be confident in that.

4. Let Yourself Off The Hook

Many times, people cannot see their true self-worth because they are holding on to past guilt. Almost everyone has regrets. Whether you did something when you were young that you should not have, or perhaps you wronged someone in some way, the past is the past.

You need to learn to forgive yourself and let yourself off the hook. By holding onto that guilt, you will never be able to see what you are really worth. It will feel like a ball and chain holding you back. But, you have the key to break free, if you just give yourself the chance. If you would be willing to show someone else forgiveness and acceptance for their wrongdoings, you owe it to yourself to do the same. Give yourself a break.

5. Look at Your Gifts

If you are still having a hard time understanding your self-worth, take a look at your natural skills. Everyone has certain gifts in life. Your talents are going to be different from someone else’s – that’s what makes the world work!

Think about a few things that you are really good at. Or, something that you really enjoy doing. Go even further by creating a list of your talents and skills. They don’t need to be huge. In fact, writing a list of several “little things” can make you see just how important and valuable that you are. Take a look at that list whenever you are feeling down or devalued, and practice those talents and skills as often as possible.

By keeping these skills and talents of yours in mind, you can start to celebrate your self-worth. When you have a better understanding of your real value, you are more likely to prioritize other things like self-care, self-esteem and self belief. Each of which are different, but they are all connected in some way. But, it starts with knowing your self-worth. And, chances are, it is much more than you might think.

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6 Signs Of A Strong Friendship

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6 Signs Of A Strong Friendship

There is nothing quite like a strong friendship. Having someone that you can truly count on for anything and everything can completely change the way you think and feel. Unfortunately, far too often in today’s society, we seem to focus more on how many friends we have.

Or, worse, how many acquaintances we can keep in touch with via social media. But, having a true, strong friendship is something that cannot be replaced or replicated with lukewarm substitutes.

Are you already thinking about someone in your life who fits that description? Or, are you wondering if you truly have a strong friendship with one (or more) of the people who are closest to you?

While every friendly relationship is different and unique, there are some common factors associated with a strong bond and true friendship. Let’s take a look at a few of them so you can feel even more confident in your close friendships, and grow even deeper with the people in your life who truly matter.

1. Communication is Always a Priority

It is easy to talk to your friends when everything in your life is on track. Sharing laughs, light conversation, and exchanging stories are all important parts of a healthy friendship.

But, a strong friendship goes deeper. It allows you to communicate with that person, no matter what.  That includes telling them about your struggles or anything you might be going through. It also includes communicating effectively when you are not getting along.

Through proper communication, especially when things are hard, you will build trust within that relationship. Going through difficult things together will make you stronger individuals, and stronger friends.

2. You Know You Are Equals

Almost everyone has known at least one person in their lives who seems to think they’re “better” than everyone else.

Strong friendships need to be based on equality. You and your friend should always be on the same playing field when it comes to who you are and how you are living your life. If you embrace your differences and do not see one as superior, you can take comfort in knowing your friendship is sincere.

3. Respect

Even the best of friends clash from time to time. You might have similar personalities, but no two people are exactly alike.

But, if you can still show your friend respect (and receive it from them) even in times of turmoil, your friendship will be stronger than any disagreement you might have. When someone chooses to respect you even when they are upset with you, it shows that they value your relationship more than their pride.

4. You Can Be Yourself

Do you ever feel like you have to put on a show for other people? Or, are you afraid to let your true personality shine through when you are in certain crowds?

A strong friendship is one that allows you to be yourself. If there is someone in your life who truly likes you for who you are, hold onto that friendship tightly! Most people spend far too much time pretending, whether it’s online or in-person. Someone who loves your quirks and uniqueness is someone who loves you, as a person.

Honesty is also a huge part of being yourself, and a huge part of a strong friendship. Friendships should be based on trust, and that starts with being honest. Telling the truth about how you feel and what you think is important. If your friend actively listens, appreciates, and comments on that truth, you can take comfort in knowing how secure your relationship is.

5. You Experience Joy

While a true friend should be there for you during hard times, the bulk of your relationship should be joyful and fun! Again, think about that person in your life who makes you smile. Is there someone who you are always happy to be around? Does thinking about your friendship cause your heart to race?

Strong friendships should absolutely be joyful. You should find yourself laughing a lot, and being completely at ease with one another. That person may be the first one you think of when you want to experience something new or go somewhere different, just because you know that you will have more fun with them around.

6. You Respect Boundaries

No matter how great your friendship is, no two people can be together 24/7. A great friend will understand that and respect your boundaries. Alternatively, they might be going through something that they are not ready to talk about. If you can respect those boundaries, it shows them how much faith you have in your friendship.

Many people are too quick to think the term “boundaries” as being negative. But, boundaries are completely healthy and necessary in a strong relationship of any kind. Having someone in your life who respects those boundaries understands what it takes to build upon that strength. 

Having a strong friendship – even just one – can add so much to your life. Take a look at your current friendships. Is there one that stands out to you with these characteristics? If so, do what you can to continue to build and grow that strength, and make sure that friend knows how important they are to you on a regular basis.

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6 Things To Remember When You Think That You’re Not Good Enough

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6 Things To Remember When You Think That You’re Not Good Enough

Have you ever had moments where you feel completely inadequate? Maybe a specific situation comes up and you think there is no way that you would ever be good enough to do what is needed. Or, maybe you feel that way all the time and you can’t seem to get past it.

Thinking that you are not good enough and having low self-esteem tend to go hand-in-hand, but they are slightly different.

Thankfully, you can work on both of them by changing your thinking habits and banishing some of that negative self-talk from your mindset. Whether you think you are not good enough in certain situations or you have a hard time believing that you are good enough for almost anything, it doesn’t have to be that way forever.

Let’s look at a few things you should always keep in mind when those thoughts come in, and how you can start to convince yourself of your true worth.

1. You Are Not Alone

Thinking that you are not good enough can cause a lonely existence. You might not want to put your burdens on others, so you don’t talk about it. You might also think that everyone else is perfectly happy with who they are, and are confident in everything that they do.

Nothing could be further from the truth.

The reality is, you never know what other people are fully thinking/feeling. What you can count on, though, is that there are so many others who feel just like you, and are constantly wondering if they are “enough”. Knowing that you are not alone can help you to work through your feelings without feeling so isolated.

2. You Have Your Own Skills

A common reason why people tend to think they are not good enough is because they don’t have a specific talent or skill that someone else has. But you probably have something that person doesn’t, too.

Everyone has their own abilities and things that make them unique. Instead of focusing on what you don’t have, keep your mind on your talents and what makes you special.

“If you want to make a permanent change, stop focusing on the size of your problems and start focusing on the size of you!” – T. Harv Eker

3. You Can’t Be Perfect

Perfection is a fruitless thing to chase. Many people who question their self-worth do so because they are perfectionists.

But, if you set such a high standard for yourself, you will always be disappointed. Perfection doesn’t exist, and while you can strive to be your best, it is important to understand human error and limits. That doesn’t mean the things you do are some how “less” than great. But, striving for perfection is something that can make you feel inadequate.

4. You Are Worthy of Loving Yourself

Love tends to be the answer for so many things, including any pain or turmoil that you might be going through. Thinking that you are not good enough is an easy way to cause yourself sadness and pain. Those thoughts can quickly snowball and you might start to think about more negative things about yourself.

Instead of fueling those negative thoughts, choose love. Love is like a permanent band-aid for the pain that you are going through. It is a great way to comfort yourself, provide reassurance, and get a clearer picture of who you really are and all of the wonderful things that you can offer the world. By choosing self-love, you can start to see yourself in a more positive light, and push those negative thoughts away.

“We must fall in love with ourselves. I don’t like myself. I’m crazy about myself.” – Mae West

5. Mistakes Can Be a Good Thing

Do you ever find yourself feeling especially inadequate when you “fail”? While that is not uncommon, that word should really be removed from your vocabulary.

Everyone “fails” at times, because again, perfection is not attainable. When you start to consider anything less than perfection to be a failure, it is easy to beat yourself up and think that you will never amount to the things that you truly want.

But, when you start to view your failures and mistakes as good things and stepping stones, you can completely shift your perspective and realize that not only are you good enough, but you are also resilient and strong. Some of the biggest “failures” in history went on to be the most successful people because they learned from their mistakes. They looked at the things that went wrong and considered how they could change them.

It is important to use your mistakes as a way to learn and grow. When you are able to do that, you will find a greater sense of fulfillment when things finally come together and you get it “right”.

“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” – Michael Jordon

6. Gratitude Goes a Long Way

It might not always feel easy to accept and be grateful for who you are. But, it is incredibly important. Instead of thinking about the things you don’t have or areas where you are not “good enough”, choose to actively think about and pursue the positive. Focus on what you are grateful for. The more that you do that, the easier it will be to banish those thoughts of doubt and insecurity. I like to start every day by using my journal and begin by writing down three things that I am grateful for.

“Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.” — Melody Beattie

Once you really start to think about it, you will find that you have more to be grateful for than you may have initially realized, and that way of thinking can help you to establish healthier, more positive thoughts about yourself that will last a lifetime.

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