How You Can Combine Foods For Optimal Nutrition

Combining foods makes eating more interesting and gives room for creativity. However, there are great nutritional values in combining foods and how they are combined matters a lot. There are some food nutrients that may not be easily absorbed by the body but when you blend them with other foods, they become available to the body with ease. Here are some of these combinations.

Broccoli and Mustard

Raw broccoli contains a cancer fighting compound known as sulforaphane but when you cook your broccoli, you are exterminating the enzyme known as myrosinase which renders sulforaphane accessible to your body. So, when you blend your broccoli with mustard, you will be making use of the extra dose of myrosinase in mustard to aid your body in absorbing more sulforaphane from broccoli.

Tomato and Avocado

Taking tomato and avocado together, either as a salad or sandwich, will boost the nutrients intake of your body. Tomatoes contain antioxidants known as carotenoids and these antioxidants are easily absorbed into the body when used with safe fats. Researchers discovered that the combination of tomato and avocado has the ability to boost the absorption of antioxidants in tomato by 15 times more than when the tomato is taken alone. If you don’t like avocados, you can make use of other safe fats like flaxseed oil or olive oil.

Onion and Whole Grains

Your body needs zinc, a vital trace mineral that helps in appropriate growth as well as sustenance of your body and its immune system. Whole grains are good sources of zinc and boosting your whole grain sandwich with sliced onion will ensure that sulfurous compounds are introduced which help in increasing the uptake of zinc by the body.

Banana and Yogurt

Have you ever taken banana and yogurt together before? If you have not, you better try them. The combination is great for your body after a workout. The banana provides the carbohydrate that your body needs while the yogurt provides the protein that will repair your worn out cells. The protein in this blend reduces the absorption of liquid carbohydrate which in turn leads to the reduction of your post-meal rapid blood glucose rise. In addition, when these two foods get into your stomach, the nutrients from banana will feed the good bacteria you drank in the yogurt in order to enhance your immunity.

How To Increase The Level of Your Endorphins

Endorphins are chemicals that are naturally created by your nervous system in order for you to deal with stress and pain. They are generally referred to as “feel-good” chemicals because they can boost happiness and relieve pains. They are generally created in the hypothalamus as well as pituitary glands and they can also be produced from other parts of the body. Endorphins level in the body varies from one individual to another but if you want to increase your own level, this piece is for you.

Regular exercise

When you exercise regularly, endorphins will be released into your body which will help you in fighting anxiety and depression. Researchers were able to discover that athletes’ brains have an increase in endorphins after exercise and they were able to discover this by using positron emission tomography (PET) scans to examine the brains of athletes both before and after exercise.

Spicy foods

If you love spicy foods, you will discover that whenever you are taking them, there is a trigger of pain sensation in your mouth and this will make your endorphins level to rise. Spicy foods help in boosting the taste of your cherished dishes and not only that, they help boost your endorphins level.

Giving

Giving also enhances your endorphins. When you give, donate to a cause or help others, you will feel good and this is beneficial to your body. It has been discovered that those who give to charity have the tendency of activating the pleasure centers in their brains.

Dark chocolate

According to a research carried out by some experts in 2013 and its review in 2017, eating dark chocolate is good for enhancing the endorphins level of the body. Cocoa powder used in making chocolate contains a compound known as flavonoid which is very useful for the brain. However, it is advisable to make use of chocolate products that contain at least 70% of cocoa in order to get the best result. Also, you should take chocolate in moderation because of its high fat and calorie content.

Yoga and meditation

Meditation and yoga have proved to reduce stress and are good sources of relaxation. They tend to decrease stress markers and increase the endorphin level of the body.

How You Can Boost Your Willpower

If you don’t have enough willpower, it may be difficult for you to achieve your life goals and getting enough of it requires a lot of sacrifice. Your willpower is like your muscle – it can be exhausted and can also be trained to become powerful. The training can be very challenging but if you can be patient enough, you will reap the benefits therein and some of the benefits are; cleaving to your long-term goals without stress, completing tasks without interference, resisting temptation and so on. What are the steps you need to take in order to enhance your willpower? Read on.

Meditation
Daily meditation can be regarded as a spiritual exercise but it also has a medical perspective. Researchers were able to discover that meditation has the ability of boosting grey matter density in the prefrontal cortex of the brain, which is responsible for self-control or willpower. This means that daily meditation will enhance your willpower and you will also get other benefits like stress reduction as well as curtailment of the aging process.

Gratitude Journaling
Gratitude journaling is the process of writing down three things you are grateful for every morning and evening. Lots of studies have revealed that gratitude journaling can greatly enhance happiness, motivation and overall well-being. It also helps to boost your willpower and reduce the constancy of negative emotions that lead to stress.

Avoid Willpower Depletion
Depletion of willpower can lead to stress which inactivates the prefrontal cortex and this can result in uncontrollable mood swing as well as indulgences, followed by a feeling of defeat which can make you to fall back on harmful old habits. It is very vital to flex your willpower muscle in order to keep it in shape but you should also give it a break. Hence, there is the need to strike a balance between the two so as to avoid unnecessary depletion. It is also important for you to avoid taking too much at once. For example, do not try to stop drinking coffee, break your nail-biting habit, stop smoking and start a new fitness plan, all at the same time. You should take them one after the other.

Master The Art of Building Good Habits
Having good habits is very vital for building your willpower because when you are stressed up, you are more likely to fall back to your old habits. For example, some people fall back to alcohol after a stressful day but if you develop a good habit after a stressful day, like going for a 10-minute walk, your body will no longer crave for alcohol but the walk.