Top 10 Superfoods to Fight Fatigue

Fatigue, also known as tiredness, exhaustion, weariness, lethargy and listlessness, is a term used to describe the general feeling of being tired and weak. It can be related to physical or mental tiredness. Feeling fatigued is not the same as feeling drowsy or sleepy, although these may be symptoms of fatigue.

According to the National Institutes of Health in the U.S., approximately 1 in every 5 Americans has fatigue that interferes with their daily lives. Also, fatigue affects females more than males.

Several lifestyle factors, medical conditions or psychological problems can cause fatigue. Some of the lifestyle factors that contribute to this problem include excessive alcohol use, excessive intake of caffeine, excessive physical activity, inactivity, poor sleep and unhealthy eating habits.

One can also feel fatigued due to mental health problems like anxiety, depression, grief and stress. Even certain medical conditions can make one fatigued, such as liver failure, anemia, cancer, kidney diseases, heart diseases, thyroid disorders, obesity, sleep apnea and diabetes.

The main symptom of fatigue is exhaustion, especially after a physical or mental activity. Some other signs include sore muscles, lack of motivation, difficulty concentrating, dizziness, headaches, irritability, loss of appetite, moodiness and lack of energy.

Whether your fatigue is due to physical, mental or emotional exertions, you can fight it with some readily available foods. Key foods will provide your body with all the essential nutrients, such as protein, fats and complex carbohydrates, as well as vitamins and minerals to function properly and fight symptoms of fatigue.

Here are the top 10 superfoods to fight fatigue.

1. Bananas

Bananas contain a good amount of potassium, which the body needs to convert sugar into energy. Also, bananas are rich in many important nutrients, such as B vitamins, vitamin C, omega-3 fatty acids, omega-6 fatty acids, fiber and carbohydrates, that help beat tiredness, dehydration and other fatigue symptoms.

Plus, the natural sugars like sucrose, fructose and glucose in bananas are essential for quick energy boosts.

Eat 1 to 2 bananas daily. You can also enjoy a banana shake or smoothie to keep your body hydrated and full of energy.

2. Green Tea

A cup of refreshing green tea can also fight fatigue, especially stress and work-related fatigue. Green tea contains polyphenols that help reduce stress, boost energy and improve mental focus.

Plus, it has components that have been proven to boost metabolism and protect against many drawbacks of being fatigued.

To make a cup of green tea, steep 1 teaspoon of green tea leaves in a cup of hot water for 5 minutes. Strain, add honey and drink this tea 2 or 3 times daily. Instead of green tea leaves, you can use tea bags.

3. Pumpkin Seeds

Pumpkin seeds make an ideal snack for fighting fatigue. They are loaded with high-quality protein, healthy omega-3 fatty acids and vitamins B1, B2, B5 and B6, as well as minerals like manganese, magnesium, phosphorus, iron and copper. All these nutrients work together to boost your immune system, provide energy and fight symptoms of fatigue.

Plus, the tryptophan found in pumpkin seeds helps fight emotional fatigue and promotes better sleep, which can ease physical weariness.

Just one handful of pumpkin seeds will give you instant energy and make you feel less fatigued. You can snack on roasted pumpkin seeds. You can even switch to pumpkin seed butter to increase your metabolism.

4. Oatmeal

A perfect food for fighting fatigue is oatmeal. It contains quality carbohydrates that are stored in the body as glycogen and provide fuel for your brain and muscles throughout the day.

Plus, it has many important nutrients like protein, magnesium, phosphorus and vitamin B1 that help boost your energy levels.

Oatmeal is also regarded as a superfood for digestive health due to its high fiber content. Even diabetic people can eat oatmeal as it helps maintain normal blood sugar levels.

A bowl of oatmeal makes a great breakfast. You can add to the health benefits by topping your oatmeal with fresh fruits and nuts.

5. Yogurt

The high amount of protein, carbohydrates and gut-healthy probiotics in yogurt can be a big help to fight symptoms of fatigue. In fact, the body processes yogurt more quickly than any solid food, and hence it works as a great source for quick energy whenever you need it.

The probiotics in yogurt can also help ease symptoms of chronic fatigue syndrome. They also play a key role in improving the health of your digestive tract.

You can eat yogurt anytime of the day. Eat at least 1 cup of fat-free yogurt daily. If you do not like plain yogurt, add some frozen berries or other fruits and nuts or make a smoothie.

6. Watermelon

If you’re feeling fatigued on a hot day or after a workout due to dehydration, you can get your energy back with a slice of watermelon. Watermelon is rich in water and electrolytes that keep dehydration at bay and help keep you active and free from symptoms of fatigue.

Plus, it is rich in fatigue-fighter nutrients like potassium, vitamin C, lycopene, beta-carotene and iron.

Next time you feel fatigued and need instant energy, have a slice of watermelon. You can also make a healthy drink with some watermelon, a little honey and lemon juice, and water. Drink the juice after a workout to prevent signs of fatigue.

7. Walnuts

Another popular fatigue-busting food is walnuts. They are high in omega-3 fatty acids that can easily counteract fatigue symptoms. They can also help relieve symptoms of mild depression.

Plus, walnuts contain both protein and fiber, which help boost energy after a workout. These nuts also have a decent amount of manganese, magnesium, phosphorus, iron, copper and vitamins.

Aim to include 1/4 cup of shelled walnuts in your daily diet. You can eat roasted walnuts as a healthy mid-morning or mid-afternoon snack. Also, you can sprinkle walnut pieces on cereal, milkshakes, smoothies, soups and salads.

8. Beans

Beans are called a miracle food for many good reasons. They have numerous health benefits and can help fight fatigue.

They are high in fiber, contain a good ratio of complex carbohydrates and protein, and an array of minerals including potassium, magnesium, phosphorus, copper and iron. This unique nutritional composition delivers long-lasting energy and prevents you from feeling fatigued.

As most beans have a low glycemic index, you can eat them without worrying about sudden blood sugar spikes and subsequent dips in energy.

You can try different types of beans for different meals throughout the day. You can have boiled soybeans for breakfast and black bean salad or soup for lunch or dinner. You can also try some one-pot meals with beans of your choice.

9. Red Bell Pepper

Red bell peppers are one of the best sources of vitamin C. This antioxidant not only gives a boost to your immune system, but also helps reduce the stress hormone cortisol that contributes to fatigue.

In fact, vitamin C is essential for a healthy adrenal system, which helps prevent fatigue from physical or emotional stress. It has also been found that a lack of vitamin C can make one feel more fatigued.
Red bell peppers are also rich in vitamins A, B6 and C, folic acid and fiber.

Just 1 cup of a red bell pepper daily will be more than sufficient to keep your energy and metabolism high. You can include red bell peppers in your diet in raw, baked, roasted, grilled, cooked or stuffed form.

10. Spinach

Spinach is another great fatigue-fighting food that you can easily find in the market. Spinach is the most iron-dense food that helps the blood deliver oxygen to the body’s cells. This in turn helps produce energy and combat tiredness and other fatigue symptoms.

Also, spinach is packed with magnesium, potassium and vitamins C and B that help a lot whenever you lack energy and need to boost your metabolism.

You can add some spinach leaves to sandwiches, soups or other healthy snacks. You can also add it to stews, casseroles and smoothies without altering the favor. A glass of spinach juice is another easy option to fight fatigue.

http://www.top10homeremedies.com/superfoods/top-10-superfoods-fight-fatigue.html

10 Foods that Keep You Feeling Full Longer

Hunger is unpleasant and often prompts people to eat unhealthy foods. This increases your calorie intake and makes it hard to lose or manage your weight. To ward off untimely hunger pangs and binge eating, you need to re-plan your diet.

By including foods that keep you feeling full for a longer time, you can control the desire to eat more.

To silence your grumbling stomach without consuming extra calories, you need to focus on lean protein-rich foods, carbohydrates from whole grains and water-rich fruits and vegetables.

• Protein is the most satiating and it takes more time for digestion and absorption.
• Carbohydrates are the next most satiating foods, due to their high fiber content.
• Fiber adds bulk to the stools and prevents constipation. Plus, it helps fill the stomach and you feel full sooner. Fruits and vegetables that are high in water content usually contain fewer calories. Such foods can also increase satiety.

The more satisfied you feel after a meal, the less you’ll feel hungry before your next meal. This will help prevent you from making poor snack choices.

Here are the top 10 foods that keep you feeling full longer.

1. Apples

Eat an apple about half an hour before a meal and you will surely eat less. The high fiber and water content in apples help fill you up.

Furthermore, the pectin in them helps prevent blood sugar spikes that spur hunger. Being low in calories, you will not even have to worry about your calorie intake.

A 2009 study published in the Appetite journal notes that a whole apple increases satiety more than applesauce or apple juice.

An apple is one of the best mid-morning or afternoon snacks. So, don’t forget to carry an apple in your bag when you go out. Be sure to chew it thoroughly and eat it with its skin to enjoy all the health benefits.

Note: Always go for organic apples and make sure you wash them thoroughly before eating.

2. Oatmeal

Oatmeal is an excellent source of fiber, hence it provides excellent satiety. It even increases the appetite-regulating hormones, which helps control hunger. As an added bonus, oatmeal contains protein and is also low in fat.

A 2013 study published in the Journal of the American College of Nutrition notes that oatmeal’s high fiber content and protein help keep you satisfied longer than ready-to-eat breakfast cereal.

Make oatmeal with low-fat or fat-free milk and have it for breakfast. You can even top it with fruits and nuts.

3. Greek Yogurt

Being an excellent source of protein, Greek yogurt also helps keep you feeling fuller longer. It is also high in calcium and low in sugar. Plus, the probiotics in it offer many health benefits.

Furthermore, it has the added benefit of fat-burning potential that helps maintain a healthy weight.

A 2014 study published in Nutrition Journal concluded that eating high-protein snacks like yogurt as compared to high-fat snacks improves appetite control, satiety and reduces subsequent food intake.

An earlier 2013 study published in Appetite found that an afternoon snack of Greek yogurt (containing 24 grams of protein) led to reduced hunger and increased fullness as compared to lower protein snacks in healthy women.

Eat a cup of low or nonfat Greek yogurt for breakfast or as a healthy afternoon snack. You can top it with nuts or fruits, such as strawberries or apples. A glass of yogurt smoothie is also a good choice.

4. Avocados

The creamy, smooth texture of avocados is packed with fiber and heart-healthy monounsaturated fat. This makes avocados a perfect fill-you-up food, as fiber and fat take longer to digest. Furthermore, the monounsaturated fat called oleic acid in avocados sends a signal to your brain that your stomach is full.

A 2014 study published in Nutrition Journal reports that people who add ½ fresh avocado to their lunch have a reduced desire to eat following a meal by 40 percent over a three-hour period, and by 28 percent over a five-hour period after the meal.

As avocados are high in calories, eat just half an avocado in a day. Add ½ avocado to a slice of toast for breakfast or include it in your salad or sandwich at lunch.

5. Almonds

Almonds are another filling food that help control appetite and make you eat less. Almonds are rich in healthy unsaturated fat, along with protein and fiber, which take time to digest and keep you feeling full longer. Furthermore, they help keep your cholesterol low and prevent dangerous spikes in blood sugar.

According to a 2013 study published in the European Journal of Clinical Nutrition, almonds have post-ingestive metabolic and appetitive benefits and reduce the risk for weight gain. This study suggests that almonds make a healthy snack option.

The natural, unsalted versions are the best choice, but eat them in moderation only. You can have ¼ cup of almonds daily between meals.

6. Eggs

Eating 1 or 2 eggs for breakfast will also help keep hunger pangs away before lunchtime. The satiating effect of eggs comes from the good quality protein and fat in them that provides sustained energy. In fact, eggs are a complete source of protein, which means they have all the essential amino acids.

A 2013 study by University of Missouri shows that eating a high protein egg-based breakfast curbed hunger throughout the morning as compared to a low-protein breakfast or skipping breakfast.

Similarly, a 2010 study published in Nutrition Research highlights that eating eggs for breakfast helps reduce calorie consumption throughout the day by 18 percent.

Enjoy a spinach omelet, boiled eggs or scrambled eggs for breakfast to fill you up until lunchtime.

7. Beans and Legumes

Beans and legumes are low in calories but high in fiber and protein content. Hence, they make a good choice if you are trying to stay full for a longer time.

In fact, beans and legumes make a good protein option for vegetarians. Moreover, they are high in antioxidants, B vitamins and iron.

A 2014 study published in the journal Obesity notes that eating about one serving of beans, peas, chickpeas or lentils a day can increase fullness. This may lead to better weight management and weight loss. One serving of beans equals ½ cup of cooked beans.

You can use boiled or sprouted chickpeas, black beans, pinto beans and other types of beans as well as legumes to make healthy salads, smoothies or soups to reduce your mid-morning and afternoon cravings.

8. Lemon Water

A glass of lemon water can help reduce hunger cravings and keep you satisfied longer. Lemon juice has pectin, a kind of soluble fiber that can help slow digestion and keep you feeling full.

Furthermore, it will keep you hydrated. At times, dehydration can lead to hunger pangs and leave you confused as to whether you are hungry or thirsty.

Being low in calories, you do not have to keep track on your calorie counter when drinking lemon water. It will even improve digestion and aid weight loss.

So, instead of eating something to satisfy your afternoon craving, drink a glass of lemon water. 

9. Raspberries

Raspberries also make an excellent hunger suppressor. They are a great source of fiber that helps keep you feeling full and satisfied for a longer time between meals.

Being high in manganese, raspberries also help metabolize proteins, carbohydrates and fats. Furthermore, they are very low in calories.

Juicy and tasty raspberries can be used to make smoothies, or you can eat them with your hot or cold cereal or Greek yogurt. You can eat a cup of fresh or frozen raspberries as a healthy snack to fight hunger pangs.

10. Chia Seeds

Chia seeds also act as an appetite suppressant and keep you feeling full for several hours due to their high fiber content.

Chia seeds have hydrophilic properties that make them expand in the stomach to give the feeling of fullness, thus suppressing your appetite. After eating chia seeds, be sure to drink plenty of water.

These tiny seeds can even keep your energy levels high. They are also a good source of omega-3 fatty acids, iron, calcium, magnesium and zinc. Furthermore, chia seeds do not contain any grain or gluten.

You can add them to soups, salads, smoothies and juices or eat them plain.

http://www.top10homeremedies.com/kitchen-ingredients/10-foods-that-keep-you-feeling-full-longer.html

7 Ways to Eat (& Drink!) Turmeric

Do you have a jar of turmeric languishing in your spice cupboard? Or perhaps you're looking for ways to add it to your diet in response to all the recent studies indicating its health-promoting and disease-preventing properties. Turmeric has long been a staple in Indian curries as well as in foods like mustard (it provides that golden yellow color!), but there are lots of other ways to eat and drink this spice. Here are seven easy ideas.

• 1. Add it to scrambles and frittatas. Use a pinch of turmeric in scrambled eggs, a frittata, or tofu scramble. If you or your family are new to turmeric, this is a great place to start because the color is familiar and the flavor subtle.

→ Recipe: Southwestern Tofu Scramble

• 2. Toss it with roasted vegetables. Turmeric's slightly warm and peppery flavor works especially well with cauliflower, potatoes, and root vegetables.

→ Recipe: Cauliflower Steaks with Ginger, Turmeric, and Cumin

• 3. Add it to rice. A dash of turmeric brings color and mild flavor to a pot of plain rice or a fancier pilaf.

→ Recipe: Fragrant Yellow Rice

• 4. Try it with greens. Sprinkle turmeric into sautéed or braised greens like kale, collards, and cabbage.

→ Recipe: Cabbage in Mild Yogurt and Mustard Seed Curry

• 5. Use it in soups. A bowl of vegetable or chicken soup feels even more warming when it's tinged with golden turmeric.

→ Recipe: Creamy Curried Cauliflower Soup

• 6. Blend it into a smoothie. While fresh turmeric root is especially great in juices and smoothies, a pinch of ground spice is good, too. The slightly pungent flavor is usually well masked in smoothies.

→ Recipe: Superpower Morning Smoothie (the recipe doesn't call for turmeric but you can definitely add it!)

• 7. Make tea. Simmer turmeric with milk and honey to make an earthy and comforting beverage.

→ Recipe: Turmeric-Ginger Tea

→ An additional tip: If you're looking to get the health benefits of turmeric, pair it with pepper. Herbalist Rosalee de la Forêt tells us, "To get the most out of your turmeric add 3% black pepper to the mix. Black pepper improves the bioavailability of turmeric, making smaller doses more effective." This works out to about 1/2 teaspoon of ground pepper to 1/4 cup of turmeric. To make it easy, I simply premix pepper into my jar of turmeric.

 http://www.thekitchn.com/7-ways-to-eat-drink-turmeric-198696

5 Protein Mistakes You've Been Making.

© Getty

Protein is the key to a fitter, leaner, stronger you—but that’s only if you are eating it right. Unfortunately, most women aren’t.
We chatted with nutritionist Rania Batayneh, M.P.H., owner of Essential Nutrition For You nutrition consulting firm, about the most common protein mistakes she sees women make.
How many of them are holding you back?

1. Not Pairing Your Post-Workout Protein With Carbs

“Exercise—especially high-intensity workouts or strength training—breaks down muscle fibres.

ADVERTISING

A solid recovery and nutrition plan is what helps build those muscle fibres back up to make you stronger and fitter,” says Batayneh.
While protein’s amino acids are critical to helping repair your muscles immediately following a tough workout, carbohydrates help transport those amino acids into your body’s cells to trigger muscle growth, she says.
That’s why low-fat chocolate milk is a post-workout favourite among athletes. It has an ideal blend of carbs and protein (about three times more carbs than protein).

2. Not Getting Protein With Every Meal and Snack

If you’re like most women, you get the bulk of your protein at night. You eat oatmeal for breakfast, a salad for lunch, and a big slab of meat for dinner.
While your muscle probably won’t suffer as a result, your energy levels and waistline sure will, she says.
Protein is what keeps your blood sugar stable throughout the day, boosts satiety, and prevents the dreaded 3 p.m. slump.
Start your day right with a protein-packed breakfast, and aim to eat 20 to 30 grams of protein at every meal.

3. Thinking You Have To Get "Complete" Protein At Every Meal

The bulk of plant-based proteins lack at least one of the nine essential amino acids, which is why they’re called ‘incomplete’ proteins.
So to make each meal ‘complete,’ many women pair complementary ‘incomplete’ proteins together at each meal. As any vegetarian or vegan will tell you, it’s tedious and cumbersome.
And as Batayneh will tell you, it’s unnecessary. “If you’re eating enough of these plant-based foods to reach your recommended calorie intake and eating a variety of sources throughout the day, you’re also getting enough protein and array of amino acids,” she says.

4. Eating Protein From The Same Sources Every Day

While you don't need complete proteins at each meal, "it’s important to get all nine essential amino acids in your diet," says Batayneh.
Plus, every protein source comes with more than protein—it comes with different blends of vitamins, minerals, fats, and carbs. You need a wide array for optimal health, weight loss, and fitness gains.

5. Relying On Shakes and Bars For Protein

They are very convenient, we’ll give them that. But store-bought protein shakes, smoothies, and bars often come loaded with sugar, and many don’t contain all that much protein, either.
“Some are almost no better than a candy bar,” says Batayneh.
Plus, most are riddled with hard-to-pronounce ingredients you’d need a chemistry degree to understand.
Your best bet: Stick with real foods whenever possible.
Nuts, seeds, single-serving Greek yogurt cups, string cheese, and hardboiled eggs, for instance, are all just as convenient as protein bars and contain naturally occurring protein along with tons of other good-for-you nutrients.

http://www.womenshealthmag.co.uk/weight-loss/healthy-eating/4364/5-protein-mistakes-youve-been-making/ 

Smoothie and Juice recipes.

Satisfy your tastebuds with these healthy, delicious ideas for juices and smoothies

Summer calls for ice cold, delicious smoothies and juices - especially if they give you a healthy boost! Whether you're after a protein hit or a heart healthy blend, try one of these tasty offerings put together by the nutritionists at Nutribullet.

Peaches n' Creamy: This beautiful Blast is a sweet, creamy treat anyone in your family can enjoy! It works as a perfect snack and is filled with protein and natural sugars that pack an energizing punch.

Ingredients:

-1/2 Cup of Greek Yogurt

-1/2 Cup of Peaches, Frozen

-1/2 Banana 

-1 Tablespoon of Sesame Seeds

-1 cup of Coconut Milk or Unsweetend Vanilla Almond Milk

-2 Ice Cubes

Method: Just add all the ingredients to a tall cup and extract for 30 seconds, or until smooth!

Hydrate-Orade: A super refreshing recipe for those who are looking to keep themselves hydrated. Cool off with this post-run elixir. It’s fresh, it’s sweet and just a tad salty to replenish lost electrolytes and get you back up and running!

Ingredients:

-1 handful Spinach

-½ Cucumber

-1 Kiwi

-½ Cup Cantaloupe

-1 tablespoon Honey

- 1 pinch Sea Salt

- 0 to Max Line Coconut Water

Method: Add all ingredients to your blender and extract for 30 seconds, or until smooth.

Stars and Stripes: This smoothie will boost the energy and performance. The naturally occurring amino acid in green tea called L-Theanine improves alertness and concentration. Cherries are rich in vitamin C and phytonutrient antioxidants shown to improve recovery after exercise. The Superboost provides maca and cacao powders that aid stamina and physical performance. This is an ideal pick me up shake for those looking to relieve stress and boost metabolism.

Ingredients:

- 25% spinach or kale leaves (handful)

- 75g frozen pitted cherries

- 75g strawberries

- 3 Brazil nuts

- 1 tbsp Nutriblast Superboost

- Cooled green tea to line

Method: Blend ingredients for 30 seconds. 

Variation: Using matcha green tea powder will give this juice an extra boost. 

Heart Healthy Blueberry Avocado: Full of monounsaturated fatty acids from the avocado, shown to help lower our risk of heart disease, and antioxidants from blueberries, shown to help reduce the build-up of “bad” LDL cholesterol, this creamy concoction will keep your heart healthy and strong.

Ingredients:

- 1 cup Blueberries

- ¼ Avocado

- 2 tablespoons Lime Juice

- 1 tablespoon SuperFood SuperGreens

- 1 tablespoon Honey

- 1 cup Coconut Water

- 1 handful Ice Cubes

Method: Add all solid ingredients to the Tall Cup. Fill to the Max Line with liquids and blend until smooth, approximately 30 seconds. Add half a cup of Greek yoghurt for an extra boost of protein.

http://www.womensfitness.co.uk/healthy-eating/1389/smoothie-and-juice-recipes

23 Good vs Bad Food Choices You Can Make

The journey from fresh to processed is not a simple one—and eating completely clean at every meal isn't always realistic.

That’s why we compiled this chart to show how common foods morph from real to highly processed. Your goal: Choose from foods in their natural state as often as possible, go with foods that are somewhat processed in a pinch, and limit highly processed items.

http://www.prevention.com/food/clean-everyday-foods

8 Foods You Should Eat Every Day.

SPINACH

It may be green and leafy, but spinach is no nutritional wallflower. This noted muscle builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. It's also one of the 10 salad greens healthier than kale. Bonus: Folate also increases blood flow to the nether regions, helping to protect you against age-related sexual issues. And spinach is packed with lutein, a compound that fights macular degeneration. Aim for 1 cup fresh spinach or 1/2 cup cooked per day.

SUBSTITUTES: Kale, bok choy, romaine lettuce

FIT IT IN: Make your salads with spinach; add spinach to scrambled eggs; drape it over pizza; mix it with marinara sauce and then microwave for an instant dip.

PINCH HITTER: Sesame Stir-Braised Kale > Heat 4 cloves minced garlic, 1 Tbsp. minced fresh ginger, and 1 tsp. sesame oil in a skillet. Add 2 Tbsp. water and 1 bunch kale (stemmed and chopped). Cover and cook for 3 minutes. Drain. Add 1 tsp. soy sauce and 1 Tbsp. sesame seeds.

YOGURT

Various cultures claim yogurt as their own creation, but the 2,000-year-old food's health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body. That helps boost your immune system and provides protection against cancer. Not all yogurts are probiotic, though, so make sure the label says "live and active cultures." Aim for 1 cup of the calcium and protein-rich goop a day. We did the legwork to find the healthiest yogurt so all you have to do at the store is grab and go.

SUBSTITUTES: Kefir, soy yogurt

FIT IT IN: Yogurt topped with blueberries, walnuts, flaxseed, and honey is the ultimate breakfast—or dessert. Plain low-fat yogurt is also a perfect base for creamy salad dressings and dips.

HOME RUN: Power Smoothie > Blend 1 cup low-fat yogurt, 1 cup fresh or frozen blueberries, 1 cup carrot juice, and 1 cup fresh baby spinach for a nutrient-rich blast.

TOMATOES

There are two things you need to know about tomatoes: Red are the best, because they're packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it's easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice.

SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava

FIT IT IN: Pile on the ketchup and Ragú; guzzle low-sodium V8 and gazpacho; double the amount of tomato paste called for in a recipe.

PINCH HITTER: Red and Pink Fruit Bowl > Chop 1 small watermelon, 2 grapefruits, and 1 papaya. Garnish with mint.

CARROTS

Most red, yellow, or orange vege- tables and fruits are spiked with carotenoids—fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis—but none are as easy to prepare, or have as low a caloric density, as carrots. Aim for 1/2 cup a day.

SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango

FIT IT IN: Raw baby carrots, sliced raw yellow pepper, butternut squash soup, baked sweet potato, pumpkin pie, mango sorbet, carrot cake

PINCH HITTER: Baked Sweet Potato Fries > Scrub and dry 2 sweet potatoes. Cut each into 8 slices, and then toss with olive oil and paprika. Spread on a baking sheet and bake for 15 minutes at 350°F. Turn and bake for 10 minutes more.

BLUEBERRIES

Host to more antioxidants than any other North American fruit, blueberries help prevent cancer, diabetes, and age-related memory changes (hence the nickname "brain berry"). Studies show that blueberries, which are rich in fiber and vitamins A and C, also boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or 1/2 cup frozen or dried.

SUBSTITUTES: Acai berries, purple grapes, prunes, raisins, strawberries

FIT IT IN: Blueberries maintain most of their power in dried, frozen, or jam form.

PINCH HITTER: Acai, an Amazonian berry, has even more antioxidants than the blueberry. Try acai juice from Sambazon or add 2 Tbsp. of acai pulp to cereal, yogurt, or a smoothie.

BLACK BEANS

All beans are good for your heart, but none can boost your brain power like black beans. That's because they're full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily 1/2-cup serving provides 8 grams of protein and 7.5 grams of fiber. It's also low in calories and free of saturated fat.

SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans

FIT IT IN: Wrap black beans in a breakfast burrito; use both black beans and kidney beans in your chili; puree 1 cup black beans with 1/4 cup olive oil and roasted garlic for a healthy dip; add favas, limas, or peas to pasta dishes.

HOME RUN: Black Bean and Tomato Salsa > Dice 4 tomatoes, 1 onion, 3 cloves garlic, 2 jalapeños, 1 yellow bell pepper, and 1 mango. Mix in a can of black beans and garnish with 1/2 cup chopped cilantro and the juice of 2 limes.

WALNUTS

Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts—about 1 ounce, or 7 nuts—is good anytime, but especially as a postworkout recovery snack.

SUBSTITUTES: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts

FIT IT IN: Sprinkle on top of salads; chop and add to pancake batter; spoon peanut butter into curries; grind and mix with olive oil to make a marinade for grilled fish or chicken.

HOME RUN: Mix 1 cup walnuts with 1/2 cup dried blueberries and 1/4 cup dark chocolate chunks.

OATS

The éminence grise of health food, oats garnered the FDA's first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per 1/2-cup serving, they deliver steady, muscle-friendly energy.

SUBSTITUTES: Quinoa, flaxseed, wild rice

FIT IT IN: Eat granolas and cereals that have a fiber content of at least 5 grams per serving. Sprinkle 2 Tbsp. ground flaxseed on cereals, salads, and yogurt.

PINCH HITTER: Quinoa Salad > Quinoa has twice the protein of most cereals, and fewer carbs. Boil 1 cup quinoa in 2 cups of water. Let cool. In a large bowl, toss it with 2 diced apples, 1 cup fresh blueberries, 1/2 cup chopped walnuts, and 1 cup plain fat-free yogurt.

http://www.eatthis.com/8-superfoods-you-should-eat-every-day

27 Natural Pain Killers Found in Your Kitchen for Instant Relief.

Pain is an unpleasant sensation, resulting from the derangement of functions, disease, or injury. You can witness the pain in any part of your body viz. head, abdomen, neckline, back, hand, leg or even in your private parts. By and large, people resort to ‘over the counter’ pain killers to get relieved from that unbearable ache. But, the question here arises that whether these painkillers are effective in curing the ache of its root or it’s just a mirage? Pain in any body part makes it difficult for you to do your daily chores. Preventive measures are the best to prevent the pain to crop up in the first place. But, even after all efforts, if you are not able to save yourself from its trap, then use the following natural pain killers.

1. Cherry

Anthocyanins found in cherries cast a twofold impact on our body. Firstly, they put an end to the inflammation and secondly, they restrain the pain-causing enzymes. Having delicious cherries in the breakfast will not only please your taste buds, but also reduce the discomfort caused due to pain. Athletes should prefer cherry juice before their tournaments to reduce the muscle pain.

2. Ginger

Apart from culinary purpose, adding ginger to the food is a healthy practice for stomach problems as well as other problems. Ginger has natural anti-inflammatory and analgesic properties. You can even try ginger tea to get relief from pain or add grated ginger root in lemonade. Add honey to enhance the taste.

3. Fish

Fish contains a high amount of omega-3 fatty acids that help relieve back pain. It improves blood flow in the nerves and reduces the inflammation. Try salmon, herring and sardines. Using fish oil and gobbling on fish will cure back, neck and joint pain.

4. Turmeric

Turmeric powder has been used since past times to heal injuries and pain. It also keeps the digestion system in the pink. A component found in turmeric, named curcumin, makes it anti-inflammatory. It defends the body from tissue damage and swelling in joints. Take 1 tbsp turmeric daily in your diet to ease the joint pain and colitis. You can also take turmeric milk.

5. Yogurt

The friendly bacterium found in yogurt is good for tummy problems. It is also used as a reliever in Irritable Bowel Syndrome (IBS). IBS results in stomach pain. So, eat one to two bowls of yogurt on a regular basis to ease IBS.

6. Clove

Eugenol is the ingredient found in clove that works against pain. It helps treat headache, arthritis, and toothache. Clove is found in many forms viz. whole clove, ground version and clove oil. Use whole clove or powdered form to spice up your food along with relieving the pain. Clove oil can be rubbed on the aching gums too.

Note- Using undiluted clove oil excessively will hurt the gums. Therefore, be cautious.

7. Grapes

Red grapes contain resveratrol that restricts the destruction of cartilage, thereby keeping a check on the back pain. Being rich in potassium content, grapes help in arthritis pain. Grapes can be added to your daily diet as salad or side servings.

8. Hot Pepper

Many people don’t know that pepper, apart from being used for cooking purpose, also aids you in getting rid of bodily pain, especially arthritis. Capsaicin found in hot pepper acts as a pain fighter. Add half tsp powdered chili in your food. Its daily consumption will stimulate the nerve endings and decrease the effect of pain.

9. Lemon

Out of many qualities that lemon possesses, one is- ‘It is a natural pain killer’.  Lemon extract is beneficial for frequent travelers, or for those whose job involves a lot of sitting. Dip a towel in a bowl of lemon juice and apply it on the aching area. You’ll get relief.

10. Coffee

Just a cup can ease the headache. Brew some coffee and sip it. Caffeine present in coffee helps contract the enlarged blood vessels. However, it works only if you are not a usual coffee drinker.

11. White Willow

The bark of white willow is used as a natural painkiller. The properties found in it are more like that of aspirin. It is used to cure headache, muscle contraction, lower back pain, and arthritis. Chewing the bark and swallowing its juice will also help. You can also brew this herb as tea.

Note – Taking white willow in large quantities can be poisonous. Do not give it to the children.

12. Chamomile

Chamomile is quite famous for its medicinal value. It helps treat anxiety and stomach disorders. It is also effective in curing headache, muscle pain, and joint pain. You can try chamomile tea to ease the pain. Chamomile oil can also be rubbed on the affected area.

13. Sage

Sage is another herb that is used as a spice, as well as a natural painkiller. It cures stomach-related diseases and soothes the pain. The compounds in this herb are active in curing throat pain too. Make a tea by adding sage leaves to the boiling water or simply chew some leaves to suck its nectar.

14. Echinacea

Echinacea is the best natural pain killer for the esophagus ache. This herb contains polysaccharides and antioxidants that help fight a bacterial infection in the throat, thereby eases the aching gullet. Drink Echinacea tea for quick relief.

15. Green Soybeans

Green soybean is very effective in osteoarthritis. All you need to do is make your diet soy rich. The secret of this plant lies in isoflavones that have anti-inflammatory effects. Consume 40 gm or approx ¼ cup soy protein on a daily basis to fix your joint pain.

16. Devil’s Claw

Devil’s claw is used to cure arthritis and gout pain. Its roots contain a compound, called harpagoside, which works against inflammation and swelling. Prepare tea by boiling 4 to 5 grams of its root in water. Drink it regularly.

17. Wintergreen Leaves

Methyl salicylate blocks the inflammation and aches causing enzymes. It cures the pain in the same way as aspirin does. In painful conditions, like headache, ovarian pain, arthritis, nerve pain, or menstrual cramps, you can directly apply the paste of its leaves onto the skin or apply its oil on the affected area.

18. Peppermint

The compound menthol in peppermint leaves helps avoid narrowing of muscles.  It is the reason peppermint oil is used in curing IBS. The minty odor of peppermint oil can cure a headache too. Rub the oil on wrists and inhale the aroma. You can also add mint leaves to your tea to get relief from any pain.

19. Juniper Oil

Juniper essential oil is widely used in ointments to cure the muscle contraction and joint pain. The antispasmodic and antirheumatic properties of this oil help soothe the pain. For the best results, apply it before going to bed.

20. Lavender Oil

Lavender oil is used for treating many health disorders due to its relaxing, pain relieving, and stress busting properties. It is excellent in treating muscle pain. The sweet aroma of lavender helps get good sleep, which, in turn, eases the pain.

21. Fennel

Fennel is known for its antispasmodic and analgesic properties. It cures many bodily pains including menstrual cramps. It is recommended in aches associated with gout, gas, spasm, and cramps. You can also use a fennel compress for eyelids and fennel oil for muscle pain.

22. Licorice

Licorice contains a compound, called glycyrrhizin, which helps control inflammation. It also prevents uneasiness and tiredness. It cures stomach pain, arthritis, sore throat, and heartburn. Make a tea with the help of licorice root for the effective outcome.

23. Valerian

Valerian is an herb that is very effective in providing relief from pain. Give it time to do its work and you’ll be able to get a respite from the pain without resorting to pain killing tablets. It relaxes the nervous system and reduces the nerve sensitivity. Prefer drinking valerian tea.

24. Oregano

Add oregano in your food for the treatment of stomach pain and other health conditions. It contains anti-inflammatory compounds and is also known for its antispasmodic and analgesic properties. It is helpful in joint pain, back pain, muscle spasm and other chronic pains too.

25. Burdock Root

Burdock root contains omega-3 fatty acids in a large amount that act as a strong natural pain killer. You can brew tea by adding 2 tbsp fresh burdock root or 2 tsp dried version in a cup of warm water. Dosage may be 2 to 4 cups a day.

26. Flaxseed

Flaxseed helps boost up the immune system, as it is also rich in omega-3 fatty acids that are one of the best natural painkillers for the severe pain. This oil, if added to your daily diet, will help you fight inflammation, apart from fortifying the resistance power. Consume 2 tbsp raw flaxseeds or its oil on a daily basis.

Note- The patients of Irritated Bowel Syndrome (IBS) should intake oil rather than seeds.

27. Nettle

Nettle is an ‘all-in-one’ herb, which treats any pain. This incredible herb contains calcium, minerals, protein and vitamins. Take a cup of tea made up of nettle leaves to relieve arthritis and gout pain.

http://www.homeremedyhacks.com/27-natural-pain-killers-found-in-your-kitchen-for-instant-relief/