Grow Your Own Superfoods

 

You may have heard of superfoods in magazines and on television cookery shows – but what exactly makes a food ‘super’? Well, although there is no standard definition, a superfood is generally agreed to be an ingredient that gives particular health benefits. Foods that are commonly referred to as superfoods include salmon, blueberries and broccoli.

The rise in the popularity of superfoods means that supermarkets often charge a premium for these nutrient-rich ingredients so wouldn’t it be great if you could create your own superfood larder at home? Well, whilst you might not be able to farm your own salmon, there are a number of superfoods you can grow in your own garden. Not only will you have the satisfaction of growing your own fruit and veg but you’ll save money at the same time. And when it’s time to eat the fruits of your labour, you’ll get a healthy boost too.

Here are six popular ‘superfoods’ you can try growing at home:

 

Broccoli

Broccoli is said to be a superfood as it contains a wide range of nutrients including folate, vitamins C and A, and calcium to boost health and protect against illnesses. Broccoli is easy to grow and suits colder climates very well.

 

Blueberries

One of the first ingredients to be called a superfood; the blueberry has been linked to a wide range of health benefits from protecting against heart disease to improving memory. If you don’t have a lot of space in your garden, you can grow blueberry bushes in pots.

 

Garlic

For centuries, garlic has been used to promote good health and is often used to ward off the common cold and treat high blood pressure. If you buy a garlic bulb from a seed supplier you can then break it into individual cloves to plant.

 

Beetroot

Like garlic, beetroot has historically been used in natural medicine to treat a wide range of ailments including constipation. Beetroot is ideal if you are short on space as it can be grown in pots.

 

Spinach

Made famous by the comic book character Popeye, spinach is regularly said to help boost energy levels and strength. And it is true that spinach is high in iron which is essential for maintaining energy levels and general good health. Spinach can be grown all year round making it a really versatile ingredient.

 

Peppers

A red bell pepper contains twice as much vitamin C as an orange, making it a great vegetable to include in your diet when you need to boost your vitamin intake. Peppers do like warm conditions so are an ideal ingredient to grow if you have a greenhouse although you may be able to grow them in the garden if you position them in a warm spot.

 

Whether you believe the hype surrounding superfoods or not, including a wide range of fruit and vegetables in your diet will certainly boost your overall health. And if you can grow them in your own garden, you’ll have the satisfaction of knowing that you’ve improved your diet cheaply and organically yourself.

 

For more information about growing your own fruit and vegetables, visit: www.rhs.org.uk/Gardening/Grow-Your-Own/Veg-A-to-Z

Categories: Boost, energy levels, grow, health, Health Benefits, superfoods, wide, wide range

Detox Your Body With Healthy Smoothies and Juices

When you think about improving your diet and nutrition, your mind most often turns to the food that you put on your plate. You may contemplate the foods that can help you lose weight, or those that simply boost your wellness and wellbeing. What many people overlook, however, is the incredible power that is held by what you drink. If you drink sugary beverages all day, you are likely to gain (or maintain) weight. If what you drink is full of chemicals and additives, your wellness is bound to suffer.

 

Instead, why not make what you drink a vital part of your daily health routine, making sure that you only ingest pure, natural drinks in the form of smoothies and juices?

 

One such smoothie is sometimes referred to as the ‘aloe vera splash’ due to the fact that, when making green smoothies, lots of people like to add a dash of aloe vera gel. Aloe vera has numerous health benefits.

 

You can also make smoothies from any number of common fruits, which are packed with antioxidants. An apple and blueberry fruit smoothie, for example, is absolutely packed full of vitamins and can give your health a huge boost. In addition, the taste of sweet blueberries, creaminess of blueberry yoghurt and tart contrast of a green apple can be an absolute taste sensation.

 

One that you might not have thought of is the blueberry and red cabbage smoothie. It may sound disgusting but hear us out – this drink actually tastes great! By combining the blueberries with the red cabbage, a sweet and interesting flavour is produced, which not only fills up your tummy but helps to boost your immune system and brain power.

 

Finally, if winter colds and coughs are getting you down, try a ginger smoothie, made with fresh ginger, lemon, orange and carrot for a great way to boost your immune system and energise your body.

Categories: Aloe Vera, Boost, detox, drink, juices, nbsp, red cabbage, Smoothie, smoothies

What Are the Best Herbs to Help Boost Your Immunity?

Herbs can be part of a healthy diet and using them wisely can boost your wellness and wellbeing. If you are aware of your nutrition (including the use of herbs) you should find yourself having to make less visits to the GP than you otherwise would, as your immune system will be boosted and healthy.

 

Echinacea is one of the well-known ones, and is great for boosting your immune system. You can either take Echinacea tablets or there is a tea that you can drink, as well as tea blends.

 

Oregano works as a strong, natural antibiotic, antiviral and anti-fungal agent, and so is considered one of the most powerful herbs. You can cook with oregano, of course (spaghetti Bolognese is always nicer with a sprinkle of oregano) but you can also put a drop of oregano essential oil into a foot spa every day (unless you are pregnant or breast feeding).

 

Garlic can be used in all kinds of different dishes, and it has a really strong ability to enhance your immune system. Recent studies have shown that garlic also has benefits for the heart, and contains anti-microbial and antineoplastic properties which make it well worth ingesting on a regular basis.

 

Bright yellow turmeric is an anti-inflammatory, and it contains curcumin which is a powerful antioxidant. It also has stomach soothing and antibacterial properties. You can try taking turmeric capsules or drinking turmeric tea or turmeric milk, or of course you can cook with the spice.

 

Reishi mushroom is an oriental herb, well known for its anti-inflammatory properties. It can also help to strengthen your immune system and has even been known to fight against cancer. Some people think of this as the ‘elixir of immortality’ as it is thought to protect your immune system from bacteria, viruses, pollution, chemicals, toxicity and molds, all at the same time.

Categories: anti, anti-inflammatory, Boost, herb, herbs, immune, nbsp, turmeric

What Are The Best Natural Ways to Boost Your Libido?

Do you feel that your sexual health isn’t as good as it used to be? Do you worry that, with advancing years, your sexual wellness and wellbeing is declining? If so, you’re not alone. Many people feel, at some point in their lives, that they are having a problem with their libido. This can be due to a medical issue or it may be emotional or psychological. IN many cases, the situation can be improved without having to resort to drugs. There are many different natural ways to boost your libido – it’s just a case of finding the right one to put the spark back into your love life.

 

Alcohol is often used to help reduce anxiety, especially in first-date type scenarios. When you reduce anxiety and stress, you can feel more ‘free’ and sexy, and this can help with your libido. The key is to drink in moderation, however, so beware of drinking too much booze. Alcohol is a depressant so you could end up having a different problem.

 

Trying different aphrodisiacs can be quite fun, too. Some of these are foods that look sexually suggestive, such as asparagus (but beware the strange smell it gives to your wee the next day which may alarm you!). Other foods, such as oysters, contain certain antioxidants and elements that are necessary for the healthy functioning of the reproductive system, such as zinc.

 

If you are a smoker, stopping smoking could be the key to regaining your libido. Smoking can reduce the blood flow to your sexual organs quite significantly as it causes narrowing of the blood vessels. It also reduces your sexual stamina. There is also the fact that many people do not enjoy kissing a smoker, reducing the sexual intimacy and pleasure. Giving up smoking can give your love life a great boost.

Categories: Boost, libido, Natural, natural ways, nbsp, reduce, reduce anxiety, sexual, Smoking

What the Experts Recommend to Improve Your Sexual Health

For men, sex is often purely a physical issue. For women, it is more emotional. When looking at their sex lives, women often feel that things aren’t going quite as well as they would like them to be, but they are often unsure as to why. In order to really look at their sexual wellness, they need to look at both their physical and emotional wellbeing.

 

Sex is massively beneficial, of course, in a number of ways. Not only does it bond and connect couples together but it can also improve communication, boost blood flow, reduce stress and help to boost the immune system. Then there’s the benefits associated with cardiovascular exercise, if you have sex that gets your heart pounding.

 

It is important, therefore, to constantly boost up your sex life, and there are a few little ways that you can do this on a daily basis.

 

First of all, be positive. Women are particularly guilty of telling themselves negative things such as ‘I look fat’. Instead, say some positive affirmations, like ‘I love my body’ and ‘I feel sexy today’.

 

Another way to boost your sex life is to get in touch with your own sexual pleasure. You cannot expect a partner to know how to satisfy you if you are not aware of your own erogenous zones. To do this, you can purchase (or upgrade) a sex toy and get to know what you enjoy, beyond mere clitoral stimulation.

 

It might also help to do some basic anatomy work, and to think about your body and where things are and how they work. You need to become intimate with yourself before you can share this with a partner, and if you do some self-exploration, you can find out what works, what you enjoy and how to translate this to your sex life.

Categories: Boost, Experts, health, life, nbsp, sex life, sexual, Women

What Can You Do to Help Improve Your Energy Levels?

When your energy levels are low, it can lead to all kinds of health concerns. You may worry that you are suffering from some kind of illness, and you may feel that you don’t have the wellness levels that you ought to. Your emotional wellbeing can also take a hit, as you feel drained and listless and find that doing any activity completely takes it out of you.

 

There are some great ways, however, to make sure that you boost your energy levels and keep them boosted throughout the day.

 

Energy levels tend to fall in the early afternoon, for a number of different reasons. Lunchtime lethargy is all too common.

 

One of the ways that you can combat this is to start the day by drinking a glass of cold tap water, and to keep on drinking throughout the day. Your body often gets dehydrated when you are asleep, so making sure that you banish this first thing is a good idea. Your metabolism will also benefit from drinking water throughout the day – aim to drink one glass every two hours.

 

Breakfast is also vitally important (as you have no doubt heard many times before!) Starting the day with a sugary breakfast cereal and coffee may give you an instant energy burst from the caffeine and sugar, but come midday you will find that your energy levels have plummeted. Instead, go for the slow energy release, and eat products that are filled with fibre and protein. You could start the day with a sausage or scrambled eggs on whole grain pancakes or toast, for example, or mix yoghurt into high fibre cereal.

 

Skip the black coffee too – if you need a coffee to get going in the morning, have lots of milk in it. This will help to sustain you when the caffeine wears off.

Categories: Boost, Coffee, Drinking, energy, energy levels, health, levels, nbsp

5 Foods that Boost Creativity

No matter what type of career you have, you need a certain amount of creativity to get through your daily tasks. Creativity is an essential part of my work as a freelance writer—but regardless of whether you work as an accountant, an administrative assistant, or a CEO, the ability to think on your feet always comes in handy.

Try the following super-foods to increase mental clarity and keep your brain running at full speed all day.

Carbohydrates

Why it works: Healthy carbs are the stalwart foundation of energy—they break down slower in the body, providing you with hours of fuel for your brain. The important thing to remember is to avoid carbohydrates that come from sugar or refined, processed foods like white bread. The best carbs are found in fibre and whole grains.

Try eating: Whole grain bread or bagels, dry whole-grain cereal (mix with dried fruits for a trail mix-type snack, or stir into yogurt), rice cakes, whole-wheat crackers, baked pretzels or tortillas, air-popped popcorn, low-fat muffins

Omega-3

Why it works: Omega-3 fatty acid encourages neurotransmitter development—helping you build and strengthen brain tissue. Some researchers have found that Omega-3 may help prevent Alzheimer’s and other cognitive disorders.

Try eating: Salmon or tuna, walnuts, toasted flax seed (tastes great sprinkled over yogurt), wild rice, edamame (green soybeans)

Brightly coloured foods

Why it works: Colours can have a powerful effect on your brain. Many businesses use the principles of colour to encourage a certain mood—such as red for power and authority, or black for sophistication. The best colours for creativity are yellows, oranges, and blues. Coincidentally, most foods with these colours can boost clarity and memory.

Try eating: Carrots, squash or pumpkin, yellow peppers, bananas, blueberries, oranges

Nuts & berries

Why it works: Nuts and berries are packed with vitamins and nutrients that give your brain a boost—Omega-3s, vitamins A, E, C, and B6, magnesium, zinc, and antioxidants, to name a few. They’re also a great source of energy.

Try eating: Walnuts, almonds, cashews, strawberries, blackberries, sunflower seeds—or make a trail mix you can munch on throughout the day.

Dark chocolate

Why it works: In what might be the best news for a creativity-boosting diet, dark chocolate does a lot for your mental agility. It contains powerful antioxidants, and flavonols that promote blood flow to the brain—improving your memory, concentration, problem solving skills, reaction times, and attention span. Just keep in mind that milk chocolate doesn’t have the same effects. You need at least 70% cocoa to benefit from chocolate.

Try eating: Dark chocolate bars, dark chocolate cocoa, anything that you can add chips made from dark chocolate (trail mix, muffins, yogurt)

BIO:

Melissa Rudy is a full-time freelance copywriter with Words by Melissa in Cincinnati, Ohio. She and her team specialise in web page content, articles, product descriptions, brochures, postcards, press releases, and other marketing collateral. Melissa previously held roles as an E-Commerce Content Manager and Technical Writer.

Categories: 5 foods, Boost, Creativity

Six Ways To Boost Your Fitness As Part Of Everyday Life

Everybody knows that fitness is a vital part of wellbeing, but sometimes the thought of putting on a tracksuit and heading down to the gym can be very unappealing indeed! The good news is that there are lots of little things you can do to improve your wellness, as well as your overall fitness, and you can do them on a daily basis without thinking about them too much.

We’ve compiled a list of small tips that you can take on board that will help to improve your life.

First of all, in order to enjoy fitness as part of your life then you need to make sure that you do not suffer from any injuries or accidents while exercising. As soon as you hurt yourself, you will then be unable to exercise and your fitness will be negatively impacted. It might sound like a small thing, but having a good pair of trainers can really make a big difference. You may feel like your trainers are fine, but often people use the same pair for years, not realising that there are much better options out there.

When you first get a new pair of shoes, write the date on the sole of the trainer. That way you will be aware of how long you have had the shoes, so will know when the time is right to replace them.

An easy way to tone muscle without even really thinking about it is to swing your arms as you walk along. This helps to strengthen the arms, improve muscle tone, improve your posture and help to burn calories.

Standing on one foot is another good way of incorporating a little easy fitness into your day. Stand on one foot for a minute, holding onto a chair or wall for support if you need it. Breathe deeply and then change feet after one minute. This can help build your balance and coordination, which will help you in all areas of your fitness.

Six Ways To Boost Your Fitness As Part Of Everyday Life

Categories: Boost, daily, fitness

5 of the Best Anti-Ageing Foods to Help Turn Back Time

Fending off the ravages of time can often seem like a full-time job – creams for this, sprays for that. But the secret to looking youthful actually lies in your fridge. There are a whole host of food products that are packed with anti-ageing properties.

Add them to your diet and you could be postponing wrinkles and tired-looking skin for another few years yet. Here are 5 of the best anti-ageing foods around and the reasons why you should add them to your diet.

1. Blueberries: rich in vitamin C to aid blood circulation, this delicious little berry is also packed with minerals and salts that help fight the ageing process. Blueberries are also high in potassium to keep the fluid balance in skin cells regulated, ensuring puffiness and fluid retention is kept to a minimum.


2. Beetroot: the colourful vegetable has so much going for it when it comes to anti-ageing that it’s hard to know where to start. Firstly, it contains lycopene, the antioxidant that boosts collagen production, keeps the skin elastic and protects against the sun’s harmful UV rays. Beetroot also acts as a natural detox because of its diuretic properties.


3. Oily fish and nuts: omega 3 fatty acids are the polyunsaturated fats that are known to boost heart health. And along with those health benefits, products rich in omega 3 are also perfect anti-ageing agents. Eat oily fish such as salmon and mackerel, nuts such as walnuts and flaxseeds along with soybeans to keep your hormones in balance and your skin hydrated, making it feel and look plumper, smoother and softer.


4. Kale: leafy green vegetables such as kale have long been hailed for their contribution to good health. Drenched in vitamins C and K, packed with fibre and folic acid and filled with essential minerals, kale is the perfect natural way to banish the signs of ageing. Its Vitamin A content also helps keep your skin soft by boosting skin cell production.


5. Kiwi fruits: the powerful antioxidants in kiwi fruits, including vitamins C, A and E, slows down skin degeneration, boost collagen and help fight the free radicals that cause damage to the body.

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5 of the Best Anti-Ageing Foods to Help Turn Back Time

Categories: anti-ageing, Boost, foods

Your metabolism is the process which breaks down the food you consume, from carbohydrates and protein to fat and sugar, to feed your body the nutrients it needs. Although our genetic make up plays a big part in determining the rate at which the body breaks down food, the amount of calories we consume also greatly impacts this rate. One of the easiest ways of increasing your metabolic rate is by exercising, as the more muscles you have the more energy your body requires to support and maintain itself. This in turn requires more calories. You only need to build between five and ten pounds of lean muscle in order to boost your resting metabolism – your body will also continue to burn calories long after you’ve finished working out. So, as a rule, keeping active will greatly improve your chances of increasing your metabolism. The second thing you can do to boost your metabolic rate is to eat a balanced diet, and maintain regular meals. Eating frequently is one of the best ways of informing your body that you’re getting the right amount of nutrients so that it doesn’t feel the need to store fat. Those who skip meals will find that they store more fat and slow their metabolism down. The best ways to counteract this is by eating smaller meals, but more regularly, and keep an active lifestyle. The important thing to remember is that eating throughout the day doesn’t mean snacking on sweets and fatty foods. The best foods to increase the rate you burn energy include high fibre foods and protein-rich ingredients. Additionally, keeping hydrated is hugely important so make sure you are drinking plenty of water so that the body can process the calories more effectively. If you want to see faster weight loss results and wish to increase your metabolism, stop blaming your genetics and take actions – simply through keeping active and eating healthily and frequently, you can supercharge your metabolism so that it works in your favour. Top amazing ways to boost your metabolism

Your metabolism is the process which breaks down the food you consume, from carbohydrates and protein to fat and sugar, to feed your body the nutrients it needs. Although our genetic make up plays a big part in determining the rate at which the body breaks down food, the amount of calories we consume also greatly impacts this rate.

One of the easiest ways of increasing your metabolic rate is by exercising, as the more muscles you have the more energy your body requires to support and maintain itself. This in turn requires more calories. You only need to build between five and ten pounds of lean muscle in order to boost your resting metabolism – your body will also continue to burn calories long after you’ve finished working out. So, as a rule, keeping active will greatly improve your chances of increasing your metabolism.

The second thing you can do to boost your metabolic rate is to eat a balanced diet, and maintain regular meals. Eating frequently is one of the best ways of informing your body that you’re getting the right amount of nutrients so that it doesn’t feel the need to store fat. Those who skip meals will find that they store more fat and slow their metabolism down. The best ways to counteract this is by eating smaller meals, but more regularly, and keep an active lifestyle.

The important thing to remember is that eating throughout the day doesn’t mean snacking on sweets and fatty foods. The best foods to increase the rate you burn energy include high fibre foods and protein-rich ingredients. Additionally, keeping hydrated is hugely important so make sure you are drinking plenty of water so that the body can process the calories more effectively.

If you want to see faster weight loss results and wish to increase your metabolism, stop blaming your genetics and take actions – simply through keeping active and eating healthily and frequently, you can supercharge your metabolism so that it works in your favour.

Top amazing ways to boost your metabolism

Categories: Advice, Boost, Metabolism