Friday, May 26, 2017

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To Be a Better Person, We Need to Go Through 5 Stages of Changes

Change isn’t a given.

Despite all the many ways that we all want to change and irrespective of our track record – it is never a simple process. In addition, the bigger the change you want to make, the harder it can seem to accomplish it.

Making a change, a life affirming change, that continues on for the rest of your life and not for the next year can be a cumbersome process fraught with unique plans and directives on how to accomplish it. But when broken down to it’s most simplest of components, there are really only five stages one need go through.

Stage 1: Identify What You Can’t Accept About Yourself Anymore

I want to be a better person!

I want to find my passion!

Change starts with identifying what you want to accomplish. It doesn’t have to be specific at this point, you only need to identify the high-level accomplishments of what you want to achieve. Perhaps “finding your passion” is too nebulous and something more direct such as “I want to figure out what I really like about my job” are more useful. However, you start, you must identify what the change is you are looking to make.

Stage 2: Break It down into Baby Steps

Change begins to fail when we don’t further decompose or break down what steps we need to take to make that change in ourselves. By breaking down the steps to make the change in our lives, we are simplifying the work to create change and identifying the barriers in our way that could slow us down and hinder our progress.

What is passion?

What is being a better person?

A further refinement of these changes (re: the goal) could be – “I will write down daily what I enjoy doing to find my passion” or “I will do three kind things for three strangers every day”. We have now taken our change and attached objectives to what we are looking to change along with time based accomplishments for the when and where of what we will accomplish.

Change is not a single, arching achievement, it is a consistent implementation of small, executable tasks.

Stage 3: Start Tracking Everything, No Matter Big or Small

Large goals – being a better person, finding your passion – can be hard to measure, but it can be done. However, what is most important is for us to track the occurrence of those changes on something as simple as a Google Spreadsheet.

How many people did I help this month?

How many journal entries did I write down this past year?

It is inevitable that we become frustrated with the lack of progress in change because we do not think we have achieved our overall goals for change when what we have made is progress. Progress towards the goal, progress towards change.

Tracking and recording your change is an incredible way for you to be able to look back at where you started and say to yourself – “Wow, I have come a long way and I am ready to keep going.”

Stage 4: Keep Failing, and Grow Stronger Every Time

I have consistently found, my greatest success at implementing change to be the result of my ability to keep failing. This seems backward to keep failing while trying to implement a change in yourself, but I have found time and time again that it is the failure in trying to implement that change that makes me stronger and more willing to get back up and try again. As I push myself harder to make that change, to get better at something, to improve, I will fall and make mistakes and through those mistakes I will learn to get better.

If you are continually succeeding as you implement your goals towards change, than you are not really making a change, you are instead, patting yourself on the back for having not pushed yourself today.

Stage 5: Rinse and Repeat

Even when I have implemented these first four stages of change, I have often found the need to take a step back and re-examine my goals and what I want to achieve.

Is the change I seek to implement still to big?

How am I tracking my progress?

Am I pushing myself hard enough?

For this reason, the final stage of change is for you to look back at what you are trying to change and tweak what you are doing. Oddly enough, this can be the hardest stage of change as we turn a critical eye to ourselves in what we are trying to change.

Am I really being a better person by doing something nice for three strangers a week? Has it become so easy at this point that the change I’m looking to implement really is no longer there?

Beyond all these stages of change, there is a consistent theme of will, commitment and the desire to make this change. It’s inherent in the entire process and can be the deciding factors as to whether we actually achieve change. These stages cannot imbue you with that sense of will, commitment, desire and drive but where they can help is to reduce the barriers you face, how you approach them and you do when faced them.

The rest is up to you.

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8 Rules Successful People Live By to Make Their Time Well Spent

Always short on time and behind on tasks? Is your productivity getting affected since there are only 24 hours in a day? Then what you need are effective time management skills perfected by the biggies of the corporate and celebrity world. For these are the people who manage to do so much more, in the same amount of time as everybody else.

One View Successful People Commonly Share — Time Is the Most Valuable Commodity

Successful people know that time is as essential and valuable a commodity as is money – so they use it wisely and well. Time that is wasted can never come back – each minute should be utilized wisely for that makes all the difference in you having an excellently productive day or not.[1]

Time management is essential if you want to finish the day’s work and chores in an orderly manner, not have any guilt over “wastage” and even have enough free time left over to spend with family, friends or even with yourself.

8 Time Management Rules That Successful People Follow

Maintain a Time Log

When you embark on a fitness of weight loss regime, nutritionists and dieticians often advise that you keep a food and workout log – to note down all that you ate in a day, the quantity of what you ate and even the fitness regime for that day. Similarly, successful businesspersons often advise that you start a time management program by maintaining a time log – this will tell you how you used your time and where all are you wasting it – it may make you feel a bit like a slacker, but it will ultimately help you give your work day proper direction and help you answer that nagging question “where is my time going?”[2]

Get Some Workout in the Morning

Richard Branson, the super famous, filthy rich celebrity-cum-corporate honcho gets up at 5 am to work out and claims that his morning fitness regime helps him have a super-productive day. And he’s not wrong – working out in the morning keeps you mentally sharp and physically active through the day – and you also get the feel good of the exercise high since the endorphins aka happy hormones flood your system and also are on a high since you did something positive for yourself early in the morning! [3]

Decide on a Must-Do List

Entrepreneur and CNBC’s The Profit star Marcus Lemonis has another great tip to offer his audience – he makes a must-do list every morning – though he calls it his knockout list. And he of course has card in his basement closet specially made for this, and after he has done his five things of the day that simply cannot be put off, if he has the time, he does more. And the card of the day is turned into a paper plane once the tasks are all done… So the gist for you remains the same, though you don’t need custom-made cards – a simply notebook, planner or even diary would suffice, and you don’t have to make paper planes out if it either – do your own quirk instead. [4]

Do Difficult Tasks in the Morning

There are things – call them tasks, call them chores or call them bores – that we all tend to groan and moan about and put off till the very last minute. These are the tasks that you should tackle the first thing in the morning itself when you are fresh, sharp and not jaded by what the day has brought you. Do what you find boring and uninterested first, the rest of the day is likely to be much more interesting and fun for you to go through – if you keep putting off those tasks they are likely to take up a lot of time when you finally get around to doing them. Morning is the time your willpower is at your highest – so a good time to tackle what would normally take you a lot of dithering to finish.[5]

Make Work Interesting

Jack Groetzinger, co-founder and CEO of SeatGeek makes his tasks fun by gamifying them. He has written a software that calculates how much time it takes him to do something – say writing an e-mail and maintains a daily log of the same. Each day, he tries to break his own record by doing the same thing faster, even if it’s just by a few seconds. And while not all of us are tech-inclined enough to do the same, there are not plenty of apps available that literally map your time, and help you finish your work faster – by using regular reminders, or even screen alarms.[6]

Concentrate on Core Competencies

What you don’t know well, will take you time to do. We are all are great at a few things, but not-so-great or inclined at others. Make sure that when it comes to time management skills, you tackle the work that falls within your core competencies the most, instead of doing stuff that you first have to learn, err or that is simply not up your alley. This is not to say that you shouldn’t learn something new or try something that you haven’t before, but keep that restricted to your free or leisure time. Bill Smith, founder and CEO of Shipt says that as much as he’d like to do everything by himself, he’s much rather delegate stuff to competent employees so that he is free to do what he is best at – oversee and direct.[7]

Use Your Free Time, Plan Your Breaks

Arianna Huffington, author and entrepreneur takes breaks during the day, especially for meals and believes that taking “pauses” boosts productivity and decreases stress. Similarly, Daymond John, founder and CEO of FUBU and entrepreneur tries to maximize him time – if he’s travelling, he doesn’t snooze away his time. Instead he’ll do his e-mails… So when you get free time, use that to your advantage instead of whiling it away. And your breaks need to be planned as well – you can use a bit of free time to plan ahead and take some deliberate breaks to refresh yourself at work as well.[8]

Plan a Good Weekend

Nick Huzar, the founder and CEO of OfferUp, prioritizes some alone time on Sundays to refocus himself and his work. His breaks are planned and used to plan his week ahead. On the flip side, planning a good weekend also works and will help you stave off that I-have-wasted-my-free-time depressing feeling. Plan three to five anchor events that give you the positive feeling that the weekend was spent well, instead that a weekend merely happened. Go for a run, or a weekend trip, or a movie or even a family picnic. Spend your free time constructively instead of being just a boring homebody.[9]

So basically, learn from the experts as to how they manage to accomplish a lot more than others, in the same amount of time. The day is the same 24 hours for everyone – but time management makes all the difference in what all you are able to do in it… [10]

Reference

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The Unique Type of Starch in White Sweet Potatoes Saves You From Digestive Disorders

Sweet potatoes are extremely versatile vegetables that can be incorporated numerous ways to fit your diet.

Classically, you are accustomed to the orange looking varieties, but did you know that White sweet potatoes also exist? These sweet potatoes can offer you a unique spin on a tried classic, bringing new flavours to the table along with nutritional offerings!

Some Brief History about White Sweet Potato

Even though sweet potatoes are available throughout the world today, its origins can be traced back to Central America 5000 years ago, and South America as far back as 8000 years. It was actually first documented during Christopher Columbus’ voyages to the Americas in 1492, following which it was introduced to Europe.

Today, it is effectively grown in Tropical and temperate regions, as long as there is adequate water supply.

The Nutrients of White Sweet Potatoes

Sweet potatoes are best known for their high Vitamin A content, along with slower digesting carbohydrates and starches, which make them favorable for regulating blood sugar [1].

Below is a more detailed nutritional profile of white sweet potatoes (per 100g serving):

  • 3.3 g dietary fiber
  • 2 g protein
  • 25% DV Manganese
  • 384% DV Vitamin A (as the provitamin so toxicity is low)
  • 33% DV Vitamin C

14% DV PotassiumWhite sweet potatoes also contain a battery of accessory nutrients, ranging from B vitamins to rarer trace minerals, such as copper. More interesting, however, is the presence of a unique type of starch, known as resistant starch (more in a bit).

The Remarkable Health Benefits of White Sweet Potato

Not only does the white sweet potato make an awesome tasting meal, but it also offers numerous benefits on health, including:

  • Blood Glucose Regulation
    Though many people associate starchy foods with increasing blood sugar, the high fiber content of white sweet potatoes slow digestion and the conversion and absorption of carbohydrates in the digestive tract.
  • Heart Health
    The heart healthy effects of white sweet potato is due to the action of B vitamins, which help to break down homocysteine, a compound that accelerates oxidative damage to blood vessels. Potassium also promotes healthy fluid balance of blood, along with regulation of heart muscle contractility.
  • Skin And Hair Health
    Exposure to UV rays from the sun promotes premature ageing to skin, and deterioration of hair. White sweet potato’s high Vitamin A content, along with decent Vitamin C, helps offset major oxidative stress resulting from sun exposure, and promote enhanced synthesis of collagen, very important in skin and connective tissue health [2].
  • Digestive Health
    Much of the insoluble fiber found in white sweet potatoes is known as resistant starch, an effective prebiotic. Prebiotics are substances that act as sustenance for the bacteria living in the gut, in this case producing butyrate in the process. Butyrate is a short chain fatty acid that some good bacteria living in the colon prefer, and has a beneficial effect on health [3]. Thus, a critical prerequisite of health is sufficient consumption of prebiotics, which in turn ensure your good probiotic bacteria function optimally to prevent digestive disorders [4].

Cautious: Side Effect of White Sweet Potato You Should Know About

White sweet potatoes, even though being sweet, have a much lower GI index than regular white potatoes and are paleo friendly. However, depending on method of preparation its GI index can spike, and possibly lead to increased blood sugar values. It is best to prepare by boiling, as this ensures it maintains a lower GI index.

In addition, skin and nail discoloration rarely occur, due to excessive storage of Vitamin A compounds in the body. This is uncommon, however, as the vitamin A in white sweet potatoes are pro-vitamins, and have a low risk of carrying negative effects.

The Proper Way to Cook White Sweet Potato

When selecting white sweet potatoes, be sure to look for small to medium sized ones. The skin should be even in color and overall shape, and be smooth to touch. This ensures ever cooking.

They can be prepared by boiling, baking or even frying, although boiling is superior for keeping its GI low.

Delicious Recipes of White Sweet Potato

1.Sweet Potato Salad

Perfect as a side dish or can be stored in the fridge for a quick healthy meal option

Please click here for a detailed recipe of Sweet Potato Salad.

2.Sweet Potato Fries (Roasted)

A healthier option that deep fried white potato fries, these make great sides to protein rich dishes.

Please click here for a detailed recipe of Sweet Potato Fries.

3.Sweet Potato Pie

Delicious and healthy dessert option.

Please click here for a detailed recipe of Sweet Potato Pie.

Give Yourself a New Try!

White sweet potato is the superior option to regular white potatoes, and is advisable for everyone. It contains good resistant fiber for your digestive wellbeing, along with ample nutrition to promote your health, so why not?

Reference

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If You Have Low Self Control, You're Actually More Selfless in Relationships

The common belief is that a sustainable relationship requires both parties to be devoted to one another and willing to sacrifice for each other – which typically means having a strong level of self-control in order to make rational decisions that take into account both of your needs. Impulsivity, many believe, makes you a more selfish and uncaring partner, and is a bad trait for someone to have in a relationship.

However, a recent study found that this common belief may not quite be accurate.

Researchers from Vrije Universiteit Amsterdam and the University of London, who published their study in Psychological Science, a journal for the Association of Psychological Science, demonstrated that people with low self-control were more likely to take on more than their fair share of burdens than people with high self-control.[1]

This suggests that they are actually more likely to behave selflessly as a result of their impulsivity. Although the study was limited in scope and more research needs to be done into the field, the results indicate that previous understandings of how impulsivity affects decision may be more cynical than they need to be.

They are willing to take a greater share of the burden

The results of the study suggest that contrary to previous understandings of how impulsivity affects one’s behavior, an instinct towards helping others might be our natural response to difficulties and challenges throughout life.[2]

The study asked couples to prepare to answer 12 strangers’ embarrassing questions about themselves, and were given the choice to decide how to tackle the task. Participants with higher self-control were more likely to divide the questions and strangers evenly, giving both members of the couple six questions and six strangers. However, participants with lower self-control were more willing to take on more of the embarrassing questions and conversations with strangers, saving their partners from the conversations.

Their instinct is to think of their partners first

The study showed that participants who had higher self-control were likely to take more time to think through the impact of their actions, including the negative impact it would have on them, and weigh that against the impact it would have on their partner, whereas impulsive people were apparently more likely to take on the task of relieving their partner of a burden.

This suggests that our instinct is to care for our partners, while logic – which tells us to care about ourselves – will make us take a step back and temper what we are willing to do for others.

This is a healthy instinct to people in relationships to foster. The need to balance your own interests over others can prevent you, in some cases, from being willing to offer your partner a vape pen when they most need it. By identifying and encouraging a desire to help your partner first, you become a more caring a providing partner.

They expect their partners to reciprocate their devotion

On the other hand, those same scientists found that people in relationships who had more impulsivity and displayed more willingness to take a greater share of a burden than their partner were also more likely to hold higher standards and feel more resentment if their partner doesn’t go above and beyond for them, as well.

The scientists suggested that this may be a result of the impulsive person being unable to see past a partner’s current action to judge the relationship as a whole, and thus is more likely to hold an individual event or behavior against their partner, suggesting that they have more difficulty thinking through the big picture than less impulsive people.

They have to beware of letting resentment build up

The scientists pointed out that selfless behavior could be a downside over a long period of time, particularly if one partner is making multiple sacrifices.[3]

In addition, holding a grudge about a particular incident instead of viewing the whole relationship could also sour a devoted partner. Lead researcher Francesca Righetti said such a problem is a delicate balance between all couples, but this particular trait may identify couples who struggle with it more.

Impulsivity seems to have some benefits and some trade-offs; partners with impulsive partners should take note of ensuring both members of the relationship are making sacrifices, not just one half, while impulsive partners should take care to evaluate their partner’s behavior overall, rather than through the lens of specific events.

Foster your relationship by encouraging the desire to prioritize your partner over yourself. However, such a strategy should be employed evenly by both partners. If your partner isn’t willing to sacrifice as much for you as you are for them, you may be taken advantage of instead.

Featured photo credit: Hamza Butt via flic.kr

Reference

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Can't Keep Up With Your Morning Routine? 6 Ways to Make It Stick Again

You just sometimes wish you are more organized in the morning and more productive so that you could start your day relaxed, instead of running around and trying to squeeze everything into one hour before you hit the road and go to work. We do want to change our habits, and we do make plans, but oftentimes, it is so difficult to stick to the routine, especially in the morning, and after a week or two, you go back to your old habits.

So, why does it feel like a torture to have a routine and stick to it?

Why It’s Hard to Stick to Your Morning Routine

  • You get tired of doing the same things every morning: When you make plans what to do every morning, you get excited. But, after a while, you get really bored, and it starts to feel tiring and you no longer find pleasure in doing those things, you begin to see it as just another obligation.
  • You need to leave for work really early: Your work starts too early, and you get up at the crack of dawn, so it’s feels rather impossible to do everything you plan in the morning. You want to do so many things, but there is so little time.
  • You are not the morning type: You don’t like mornings, and you are not enthusiastic about doing any kind of activity that is not necessary before heading out to work. You just want to brush your teeth, have a shower, maybe have breakfast, if necessary, get it over with, and leave the house.
  • You are not organized: You really have good intentions, but are just all over the place, and don’t know where to start. Eventually, you end up not doing anything you planned.

Negative Emotions May Stay With You for a Whole Day When You Can’t Follow Your Morning Routine

But, why is it important to have a morning routine in the first place? If you start your day in chaos, running around, rushing to get everything done, you will feel nervous. And if you feel nervous in the morning, that negative feeling will stay with you throughout the day. It’s better to start your mornings with positive energy, well rested and productive. If you want to feel great in the morning, you need to have a pre-planned routine you will stick to. Luckily, we have a few tips for you how to overcome the obstacles when trying to stick to your routine.

6 Ways to Make Your Morning Routine Stick Again

  • Pick the right activities to do before bed: If you wish to get a good night sleep, no phones, tablets, computers, or TV before bedtime. You may want to try some relaxing activities, such as reading, meditating or listening to some relaxing music. Once you start going to bed earlier, it will be easier to get up earlier as well.
  • Take small steps to wake up earlier: If you still have the urge to smash your alarm clock in the morning, try to gradually change the time when you wake up, so don’t go from 7 am to 6 am in one day. Fist, set your alarm 5 or 10 minutes earlier than usual, than work your way to the desired time day by day. This way, it won’t be such a big change and you will have time to get use to it.
  • Less is more: You may want to cram all your favorite activities in the morning. But, ask yourself, will you feel overwhelmed by doing this? You need to choose the one that put you in the good mood and give you energy for the day ahead. If you love to exercise, find a short 15-minute exercise program to do in the morning. And that’s all. Nothing more.
  • Speed up rituals like fixing your hair or doing make-up: Find tutorials with quick styling tips and start saving time. Prepare everything you are going to wear and everything you need to bring to work the night before, as it will save you a lot of time and make it possible to do things in the morning you really enjoy.
  • Get prepared at night so you won’t panic in the morning: Prepare a list in the evening and write down everything you need to do, in the order you will do it, and try to predict how much time you will need for every activity. After a while, you will know exactly how long does it take for you to do your make-up or to get dressed, and you won’t need the list anymore.
  • Alternate your morning routines so you won’t feel bored: If you get tired of doing the same activity in the morning, try to add new ones from time to time and you will feel excited again. If you like to read in the morning, and, for example, you always sit at the table while doing that, try changing your location form time to time. Sit outside in the sunlight, or go to another room and your brain will be more stimulated when you change your environment.

Yet, there are some people who just don’t feel like doing anything in the morning. If you are one of those people, find an activity you really enjoy doing, and do it every morning. You will feel much happier and eager to get up, as you know you will be doing something you really love.

Featured photo credit: https://pixabay.com/ via pixabay.com

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An Alternative to Medication: 10 Foods That Lower Blood Pressure Organically

What are you doing to lower your blood pressure?

  • Are you handing over your paycheck to doctors and pharmacists?
  • Are you sacrificing the tastes of your favorite foods?
  • Are you missing out on some of your favorite activities?

If you are suffering from high blood pressure, or have been recently diagnosed with high blood pressure, your life will never be the same.

High blood pressure is a serious health issue that requires many lifestyle changes and treatments to control. It’s not something you can – or should – ignore, and it’s certainly not to taken lightly.

But while doctors and medications can help you lower your blood pressure, it’s ultimately up to you to make changes to your health that will keep your blood pressure in check.

Your doctor may have told you to avoid certain foods that contribute to high blood pressure, but you might not realize that there are foods that lower blood pressure, too. And if lowering your blood pressure is important to you, then, by all means, you should be eating these foods.

Diet is Better Than Reliance on Medication

While many folks marvel at the wonders of modern medicine, you should know that no medication is completely risk-proof. Many medicines used to lower blood pressure often tack on some unpleasant side effects, like diarrhea, constipation, erectile dysfunction, lack of energy, dizziness, cough, vomiting, headache, weight loss, or weight gain. Each of these side effects may need additional treatment measures, which means more doctor visits, possibly more medications, and certainly more money.

If you face high blood pressure, you may not realize that you have other management options outside of expensive medical treatment.

You may already know to avoid certain foods that can elevate your blood pressure, like salty foods, alcohol, processed meat, and coffee. But adding the right foods, such as those rich in potassium, calcium, and magnesium, can help you lower your blood pressure naturally without the drastic side effects of blood pressure medication.

How Diets Lower Our Blood Pressure as Studies Show

  • Eating potassium helps your kidneys purge your body of excess sodium, one of the major culprits of high blood pressure.
  • Calcium helps blood vessels contract and expand, and not having enough calcium can tighten artery walls. It also helps balance your body’s sodium supply.
  • Magnesium helps calcium and potassium to pass through cell walls. Studies show that low magnesium levels can up the chance of a heart attack by 60%. [1]

10 All-Star Foods That Lower Blood Pressure

Now, that’s not to say that you should not take medication the doctor prescribed. But eating foods that lower blood pressure give you an additional means of taking control of your health that could give you the results you need quicker than medication alone.

Below you shall see 10 foods that help lower blood pressure.

1. Flaxseed

Studies have proven that flaxseed can successfully lower blood pressure. Flaxseed doesn’t taste like much, which makes it great to sprinkle some on just about anything from salads to soups to sandwiches and more [2].

Try flax seed in these delicious chocolate-cherry snack bars.

2. Fresh Leafy Greens

Foods like fresh kale, arugula, turnip greens, romaine lettuce, and spinach are naturally high in potassium. Avoid eating canned greens, like spinach and turnip greens, because these usually have added salt.

This smoothie recipe combines fresh greens with calcium-rich yogurt for a tasty breakfast treat.

3. Red Beets

High in nitric oxide, red beets can help open blood vessels to lower blood pressure. In addition, research shows that the nitrates in beet juice successfully lowered blood pressure in participants in just 24 hours [3].

Try this easy recipe for a roasted beets salad.

4. White Beans

Just one cup of white beans, like cannellini beans or navy beans, can give you 13% of your calcium, 30% of your magnesium, and 24% of your potassium each day. Make sure you choose a no-salt canned variety if you don’t want to cook dry beans.

Try this heart-healthy white bean chicken chili.

5. Yogurt

Yogurt is packed with calcium – you can get almost half of your daily servings in just one cup! It also contains 12% of the magnesium and 18% of the potassium your body needs.

Make your own fat-free Greek yogurt at home.

6. Bananas

Bananas have long been known as a source for potassium, but they also contain a fair amount of magnesium and calcium.

Try this heart-healthy banana bread recipe.

7. Quinoa

This whole grain packs 15% of your daily magnesium, along with 1.5% the calcium and 4.5% of the potassium you need. It’s also gluten-free.

Try this basic quinoa recipe.

8. Broccoli

Broccoli packs the potassium-calcium-magnesium trifecta in every stalk.

Try one of these 3 recipes that are chock full of broccoli goodness.

9. Skim Milk

Smothered in calcium, you can do your body good with a glass or two of skim milk each day. The Vitamin D and calcium work together to help lower blood pressure by 3 to 10 percent [4].

Try this morning smoothie recipe that uses skim milk and other heart-healthy ingredients.

10. Sunflower Seeds

These tiny seeds provide a great source of magnesium. Just make sure you buy the unsalted kind, since you want to minimize your salt intake.

Add to any salad, or try this extraordinary recipe for Sunflower Chive Cheese Cucumber Bites.

Let’s Embrace Health with a Good Diet! 

Adding these 10 foods that lower blood pressure to your diet may be the extra health boost your body needs to fight back against blood pressure issues.

Reference

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