Back in Black: Your Favorite Foods, Only Healthier

When it comes to plant-based foods, deep, vibrant colors are one of the best indicators of what’s healthiest. The pigments that give plants their color also provide the antioxidants that protect against heart disease, inflammation, and certain cancers. A simple swap can provide a big nutritional payoff, like choosing pink grapefruit over white, or dark greens over pale lettuce. So it may come as little surprise that black foods can pack a potent health benefit too. That’s exactly the case with the midnight-hued rice, beans, tea, and berries I can’t seem to get enough of lately. Here’s why:

Black rice
This grain—along with the red and purple varieties—is becoming increasingly popular in the United States, and has long been consumed throughout Asia. Black rice is a 100% whole grain food just like brown rice, but it is thought to have a higher anthocyanin content due to its deeper color. A study in China found that when people’s diets were supplemented with black-rice pigments, their risk factors for cardiovascular disease decreased–including levels of C-reactive protein in their blood, an indicator of inflammation.

Black beans
These high-fiber antioxidant powerhouses pack more disease-fighting power than lighter-colored beans. New research shows that the black skins contained 24 plant compounds including 12 terpenoids and 7 flavonoids. The researchers also found that these compounds halted the growth of colon, liver, and breast cancer cells.

Black tea
It comes from the same plant as green and oolong tea, but the dark stuff has a slew of good qualities all to its own. Numerous studies have shown that drinking several cups of flavonoid-rich black tea a day may provide heart-health benefits, offer protection against neurological decline as we age, and provide anticancer properties. Plus it’s got the added benefit of being calorie-free (as long as you don’t drink it with milk and sugar), and its caffeine may help improve your workout.

Blackberries
These tangy treats are rich in polyphenols that have been shown to have antioxidant activity. University of Kentucky researchers isolated blackberry extract in lab studies, and found that its chemicals stopped the growth of colon-cancer cells. They may also help prevent diseases related to chronic inflammation. Don’t like them on their own? Pair them with blueberries and ginger syrup in this light and fruity dessert.

KooooooooooL

So you feel overworked all the time? You also feel that the amount of time and energy you put in are just not being appreciated and naturally, all this is leading to increased stress levels and making you long for that annual vacation of yours. Just one small problem. It is not due for the next three months. So what do you do then? Well you opt for the next best option, which is to de-stress yourself and have a vacation even while working! Its not the same as a week at the beach, but it’ll keep you from burning out completely or from being too exhausted to move when you finally do take time off.

The problem that most working professionals face these days is that they think in all-or-nothing terms. So on vacation days they relax and play but when Monday approaches, they leave aside all thoughts of partying and having fun and just concentrate on work. Great for the career not for your health. So opt for these stress-busting tips and see the difference in your life-style and mood yourself.

Take a Power Nap

When you find yourself yawning in the middle of a conversation, it’s time to surrender! Lock your door, take the phone off the hook and set your watch for 10 minutes. Sit with your feet propped up, stretch out on a rug or curl up on a sofa. Close your eyes, take a few deep, slow breaths and rest - just as if you were out in a hammock taking an old-fashioned, lazy-days-ofsummer nap.

Indulge Yourself

Think about a treat that you haven’t had in a while and then go out and look for it. It might be something that you adored as a child like a tall glass of Hot Chocolate Fudge sundae.

Wash Away the Stress

What better way to escape for a quick respite than to take a nice, long, hot bath? It can be soothing, sensual, quiet or stimulating. If it’s warm and happens to be raining, take a walk, lifting your face to the raindrops. If you’re near the ocean, stop to listen; if not, listen to a tape of the ocean waves. As you indulge your senses, imagine the water washing away any stress-factors - toxic people, toxic thoughts, toxic fears.

Engage in Vacation Play

One of the problems with all-or-nothing thinking is that we engage in certain activities only on vacation, when we could enjoy them anytime. True, you can’t scuba dive in your backyard or go deep-sea fishing from your office window, but there are many vacation-type activities that you can do anywhere. Stop and read one chapter of a beach novel, or work on a crossword puzzle for 10 minutes. Chat with someone you care about. Share a few jokes. By briefly disengaging, you’ll be more mentally alert when you resume “work.” Ever notice how solutions come to you in the shower, on a run or when you’re weeding the garden? That’s the power of a mini vacation.

Laugh Out Loud

When you’re feeling weary, is there any better way to recharge than a hearty laugh? Laughter not only lifts your spirit, but new research indicates it burns calories as well. Need help? Tell a joke or ask someone else to tell you one. Read today’s comics, buy someone a Dilbert card or flip through your Calvin and Hobbes calendar until you experience a true belly laugh. It’s impossible to laugh and feel burdened at the same time. Don’t wait for vacation to refuel. Do it now, wherever you are!