[How-to] How to get noticed at work?

7 Powerful Communication Techniques to Get Noticed at Work

The communication tips below can be implemented on a daily basis in any form of communication. It could be chit chat over coffee, speaking during a meeting or just talking to people for everyday work. These’re important reminders of little things that you can do on a daily basis to make sure that you’re noticed by those who matter.

1. Use Confidence to be Confident

If you haven’t already experienced it, you’ll be amazed at what confidence can achieve. To achieve confidence during communication you must believe in yourself. Believe in your abilities and the fact that there’s a reason that you should be noticed. I cannot stress the importance of confidence as a communication technique for the workplace. If you can achieve this, the rest will fall into place.


2. Be Yourself – Speak Like Yourself

I’ve seen people put on fake accents in this region. It may be because I think people believe it makes them sound more “authentic”. But here’s the thing about fake accents, they make you sound well, fake. Whether it’s fake accents, using words that you wouldn’t normally use or trying to imitate the speaking style of someone else – abandon it all. Instead of putting in the effort to make yourself talk like somebody that’s not naturally you, use the energy to focus your thoughts and get the message across.


3. Don’t Bullshit

Seriously, just don’t. There’s a VERY good chance that the person you’re talking to knows more than you do. Time and time again, I see people trying to convince others of something that really has no basis. And this just makes it all the more difficult to take them seriously the next time they talk. It’s better to stay quiet during a conversation and be known as someone who’s a good listener and knows what they’re talking about rather than become infamous for wasting people’s time.


4. Listen to Others

Have you ever noticed that people who listen get more attention than those who don’t? That’s because people like to be heard. Which means that if you want to get noticed at the office, you need to be the approachable communicator. The person who’s ready to hear the (work related) problems of others and provide appropriate advice. Be careful not to fall into the pit of constantly being interrupted but if you want to be noticed at the workplace, you have to keep your “doors” open.


5. Forget About What Other People May Think

We often assume we know what the next person is going to say and modify our words in accordance with the presumption. This is especially true for women and people who are just beginning their careers. In the fear of not wanting to be wrong, people stay quiet. And that’s the beginning of getting forgotten in the ocean of people that everyone meets. To be noticed, you’ve to speak up and deal with the conversation that will occur (rather than the ones that happens in your head).


6. Admit to Being Wrong 

So many of us come from organizational cultures where constructive criticism isn’t the norm. What this does is, it inherently makes us defensive, which makes it extremely difficult to admit that we’re wrong even if we are. This ties back to point number 3 – you should not be bullshitting your way out of a conversation if you’re wrong. Often admitting a mistake and correcting yourself accordingly is seen as powerful character trait.


7. Ask Questions

 Asking questions provides two benefits. Firstly it makes you stand out and secondly people see that you’re really interested in knowing more. And though there’s really no such thing as a “stupid question” again refer back to point number 3, i.e. don’t ask questions just for the sake of speaking. Be authentic and remain true to your knowledge and yourself.


Knowing the right communication techniques is one of the most important elements of having a successful career. It’s the foundation of how you get ideas across to leaders, how you’re perceived by others and how you interact with your team. Implement the 7 techniques together and I guarantee you’re going to see a positive change in how people perceive and treat you.

Source: PAUL KEIJZER @BUSINESS2COMMUNITY

[How-to] Happy with your life.

Today I choose to be happy

Because I can. 

[中文版請看這]

Are you happy with your life right now? Do you feel stuck in life?

I'm not selling you any products, or trying to talk you into some regions. The reason I wrote this topic simply because I sometimes feel it and I keep asking myself these questions. I once typed "how to be happy" in Google searching bar when I hit the bottom. Funny, right? But I believe there are hundred of thousand of people out there have this kind of feeling just like I do from time to time. So, back to topic, how to be happy with your life? What to do when you feel stuck? I'm still trying but here I'd like to share some ideas with you. 

1. Locate the reason that makes you feel unhappy.

This is important and it's a fast way to pull you back from ground. Find out what makes you feel stuck and unhappy, and then do something about it. 

Have a lousy job? Then make a plan, invest yourself and search for the job you want. Not making enough money? Seek out for opportunities and make sure you're ready when it comes. Struggling from yesterday's mistake? Stop your negative thoughts and regret right now, just let go. It's often that we are the one who is publishing ourselves from past. 

Once we locate the unhappy reason, we can take back control of our life.

2. Ignore what other people are doing and achieving, worry less how they think of you. 

It's about your life, not others'. You don't have to compete or compare everything with others. Your life is about how you improve your own, break your own limits to live YOUR best life. Further more, stop gaining or asking for acceptance and approval. You're not everyone's puppet or doll, the only approval you need is yours.

3. You have to do hard things to gain happiness.

You have to do the things that frighten you; the things that others can't do for you; the things that make you question how much longer you can hold on to. 

"Why?" you may ask.

Because those are the things that define you. Those things makes the difference between existing and living – between knowing the path and walking the path. Step out of your comfort zones and do something requires your courage, efforts and determination. Be ready to run farther than you did yesterday and fight harder than you ever have before.  It won’t be easy, but it will be worth it in the end.

4. Fake being happy until you feel it. 

The last but not the least, and I personally like it the most. Switching your emotion by acting like it. Psychology science research shows that our body doesn't know when a laugh is fake. Even a fake laugh can release mood-boosting endorphins as a natural physiological response. So the simple act of smiling when you’re sad supposedly makes a difference. 

[How-to] 快樂過生活

Today I choose to be HAPPY, becuase I can.

 

今天我選擇生活在快樂中，因為我可以

[English]

你的生活過的快樂嗎? 是否曾經覺得自己被困住了?

我不是要介紹什麼神奇的產品或是叫你信邪教，我寫這篇文章的原因是因為我也時常問我自己上面這兩個問題。說出來有點不好意思，但以前我在谷底時，我還曾經在Google上搜尋「如何變快樂?」，很好笑，對吧? 但我相信也有很多人跟我一樣，時當質疑自己的生活或是感覺。所以，回到主題，如何快樂的過生活? 當你覺得被生活困住了，該怎麼辦? 我也還在摸索學習，但底下幾個想法和大家分享。

1。找出你不快樂的原因

 
這點很重要，也是最有效率將你從不快樂的深淵中拉出來的方式。找出造成你不快樂的原因，然後針對問題解決它。

不滿意你的工作? 那就訂個計畫，投資自己，提升自己的機會，去追尋你想要的工作。覺得錢賺不夠多錢? 多留意身邊的機會，並確保在機會來臨時你已經準備好把握它。仍掙扎於以前的錯誤/痛苦回憶? 聽我說，過去的事不論你現在做什麼都已經無法改變了，就放開心胸吧! 很多時候是我們自己用過去的事來懲罰自己，別人也許早就忘了或不在乎了。
找出你不開心的原因，把快樂的控制權拿回自己手中。

2。別在乎其他人做了什麼或是達到什麼成就，別在意別人的想法

 
我們關心的是”你的”生活，不是你隔壁鄰居的，不是某個傑出校友的，也不是某某某的老公或老婆，你不需要跟別人比較或競爭任何事! 別人過得很好，不需要羨慕也無需嫉妒，說聲「恭喜」就好。我們要專注的是自己的生活 – 如何讓自己更好，如何突破自己的瓶頸，如何挑戰自己的極限 - 我們不用去在意別人做了什麼、達到什麼成就或說了什麼，我們也不用委屈自己迎合別人的期待或接納，你不是任何人的玩偶，你唯一需要的只有自己的認可就夠了。

3。你需要付出努力，來得到快樂

 
快樂不會憑空出現，你需要付出努力來得到它。也許在付出/努力的過程中，你會感到害怕，你會擔憂，你會想很多有的沒的後果。但這些努力是別人沒辦法幫你完成的，你必須要自己付出/努力，才能得到快樂。
“為什麼?” 你也許會問，”我不能就選擇輕鬆的路走就好了嗎? 為什麼要折磨自己。”
因為這些努力與付出，定義獨一無二的”你”，而不僅僅是一個存在於地球上的”個體”而已。正是這些堅持與努力，讓你感覺”生活”在世界上，而不只是”存在”於世界上。走出你的舒適圈去做那些需要付出勇氣、努力和堅持的事吧。隨時準備好，讓自己今天比昨天進步，堅持你的信念，這並不容易，但最終這些努力與付出都會值得。

4。假裝吧! 就假裝快樂直到你感覺它

 
這是最後一個，但也是我最喜歡的一個觀念。就假裝吧，假裝快樂直到你真的感覺到了。我不是亂說的，這真的有科學研究支持! 當你笑的時候，你的身體無法分辨你是真的快樂還是假笑，「笑」這個動作會可以刺激腦內啡分泌 (腦內啡是一種能讓人心情愉快激素)。所以當你傷心難過時，「笑一個」對你的情緒是真的有正面影響的。

[INFO] 6 Stretches for a Lean, Limber Body: target your tightest muscles.

Improve your flexibility with 6 all-new stretches that target your tightest muscles.

Still not getting the results you want from your exercise routine? Blame tight muscles, says Ashley Borden, a celebrity trainer based in Los Angeles. "When one muscle group, like your quads, is stiff, that prevents others, like your glutes, from firing correctly," she explains. End result: compromised performance (and calorie-burning ability), not to mention an increased risk of injury.

Based on a principle called Active-Isolated Technique, it involves contracting one muscle group while stretching the other. This triggers a muscular reflex that will increase your range of motion and deepen the stretch. Best of all, her workout - which targets most women's tightest muscles - takes just minutes a day.

Try these six stretches after your regular cardio or strength workout (aim to do them five times a week). You'll see improvement to your flexibility in as little as two weeks and gains in both your strength and endurance in less than one month.

1. Active Pigeon  

Target: The Piriformis (a deep gluteal muscle)

• Begin in a full push-up position, palms aligned under shoulders. 
• Place left knee on the floor near shoulder with left heel by right hip. 
• Lower down to forearms and bring right leg down with the top of the foot on the floor (not shown). 
• Keep chest lifted to the wall in front of you, gazing down. 
• If you're more flexible, bring chest down to floor and extend arms in front of you. 
• Pull navel in toward spine and tighten your pelvic-floor muscles; contract right side of glutes. 
• Curl right toes under while pressing ball of foot into the floor, pushing through your heel. 
• Bend knee to floor and release; do 5 reps total, then switch sides and repeat.  

2. C-Curve

Target: Lower Back

• Sit on floor with knees bent, feet on floor about 12 inches in front of butt. 
• Interlace fingers behind hamstrings, pointing elbows out to sides. 
• Round back, tightening pelvic floor and pulling navel in toward spine; focus on your belly button with jaw pulled in. Inhale through your nose. 
• As you exhale, draw navel in even tighter and lift left leg, pushing left heel toward wall in front of you while pulling back with pinkie toe; at the same time, push down on right foot (not shown). 
• Return to start and repeat. 
• Do 5 reps; switch sides and repeat.

3. Modified Cobra 

Target: Abdominals

• Lie facedown on the floor with thumbs directly under shoulders, legs extended with the tops of your feet on the floor. 
• Tighten your pelvic floor, and tuck hips downward as you squeeze your glutes. 
• Press shoulders down and away from ears. 
• Push through your thumbs and index fingers as you raise your chest toward the wall in front of you. 
• Relax and repeat. 
• Do 5 reps total.

4. Hamstring Stretch Series 

Target: Hamstrings

• Place a small folded towel behind your head and lie faceup on the floor with legs extended and feet flexed. 
• Bend right knee to chest and interlace fingers behind hamstrings as close to your groin as possible; gaze at your chest and keep your chin down, neck long (not shown). 
• Tighten the muscles of your pelvic floor and extend leg, pushing through the heel and contracting quads. 
• Return to start and repeat; do 5 reps. 
• Repeat, turning thigh outward (heel points in), for 5 reps. 
• Relax and repeat, turning thigh inward (heel points out, toes point in), for 5 reps. 
• Switch legs; repeat series for a total of 15 reps on each leg.

5. Split Squat 

Target: Quads, Calves

• Stand with feet hip-width apart. 
• Step right foot about 12 inches in front. 
• Curl toes of your left leg under; keep weight equal between both feet. Interlace fingers, placing hands under ribs; press shoulders down away from ears. 
• Tighten the muscles of your pelvic floor; tuck your pelvis under and squeeze glutes. 
• Slowly bend both knees, coming down in 3 counts; feel the stretch along the left quad. 
• Press into floor to rise back to start in 3 counts. 
• Do 5 reps; switch legs and repeat.

6. Quadrupeds 

Target: Shoulders

• Kneel on all fours with wrists aligned under shoulders and knees under hips, toes curled into floor (not shown). 
• Bring your forehead toward the floor and slide the pinkie edge of your left hand along the floor in front of you (keep your right palm flat on the floor). 
• Press shoulders down away from your ears and squeeze your glutes. 
• Return to starting position by pushing down on your right palm and sliding your left hand back toward your shoulders. 
• Do 5 reps; switch sides and repeat.

Source: Articles by Alyssa Shaffer; Photos by Chris Fanning @fitnessmagazine

[資訊] 7分鐘運動，讓身體持續燃脂，打造易瘦體質

 
2013年，美國運動醫學會 (American College of Sports Medicine) 於《健康與適能期刊（Health & Fitness Journal）》發表了一篇文章指出，只要一張椅子和一面牆，完成這12項高強度訓練動作，就可達到降體脂、鍛鍊肌力、提高胰島素敏感度等功效，而且每個動作都經過科學實證。 - 出處: New York Times 

這組12組動作，結合有氧運動 (aerobic exercise) 與肌力訓練 (resistance training) 的高強度訓練，組成7分鐘一組的高強度循環訓練。所謂的「高強度循環訓練」(HICT)，是指透過一系列肌肉鍛煉、阻力運動及有氧訓練，改善心肺功能及肌肉力量，消耗的熱量比長跑更高，具有燃脂及降低心血管疾病風險的效果。
「高強度的訓練」能提供長期耐力訓練的諸多好處，而且只需要幾分鐘瀕臨體能極限的高強度訓練，就能使肌肉的分子發生變化，效果堪稱跑步或是騎車數小時。美國研究發現，每周進行5天的HICT訓練，持續6星期，不但達到肌肉鍛鍊的效果，體脂比例也下降不少。

高強度訓練的精神在於，不是只有在運動時才會消耗熱量，即使運動結束後，在睡覺或是休息時身體仍會持續不斷地燃燒脂肪。因此被證明是比一般有氧運動要更具成效的運動，可以讓你得到達到「一分」耕耘「十分」收穫（A little pain for a lot of gain）的效果。

是不是很心動? 在開始前，先進行3分鐘的熱身，讓體溫升高，稍微有點出汗，讓身體知道你要開始運動了。然後再進行一連串12個動作，每個動作持續30秒，然後休息10秒，再進行下一個動作。

 

1. 開合跳(Jumping Jacks): 能快速高心跳率之外，也有助於肩膀、手臂、腿部等肌肉的鍛練。




2. 靠牆半踫(Wall Sit): 這個動作可以幫助受壓迫的脊椎被拉開，訓練大腿肌力並穩定核心，可有效減少腰部痠痛。




3. 伏地挺身，或稱俯臥撐(Push-Up): 主要鍛練上肢、腰部及腹部的肌肉，尤其是胸肌。




4. 腹部捲曲(Abdominal Crunch)
(1) 仰卧，膝蓋彎曲，足部平放在地面上
(2) 將身體中心軀幹拉向脊柱
(3) 肩部上抬，將軀幹捲曲約30~50度，下巴靠近胸前




5. 登階運動(Step-up onto chair): 訓練腿部力量及平衡感。




6. 深蹲(Squat): 鍛鍊腹肌、臀肌和大腿肌，並強化膝蓋關節及訓練身體協調性。做此式時，背部拉直，且膝蓋不能超過腳尖。




7. 三頭肌撐體(Triceps Dip on Chair): 訓練手臂力量，擺脫拜拜袖，蝴蝶臂的困擾。




8. 撐體，或稱棒式(Plank): 鍛練核心肌群。做此式時，要注意手肘的位置在肩膀正下方，背打直，腹部及臀部收縮。




9. 原地跑步(High Knees Running in Place): 全身性運動，主要鍛練大腿前、後側肌群和臀部




10. 彎曲弓步(Lunge): 強化大腿前後側及臀部肌肉。




11. 俯撐轉體(Push-up and Rotation): 結合俯地挺身與轉體動作，主要鍛練上肢、腰部及腹部的肌肉。




12. 側身撐體(Side Plank): 做此式時，要注意運用側腰腹力量將身體往上抬，將上半身撐起，雙腳打直。強化核心肌群穩定性，也可加強鍛練腹斜肌。



大家可以跟著YouTube的影片一起做，雖然影片是義大利文，但動畫做的比較好。

運動是一種堅持，是一種生活態度，祝大家都能擁有夢想中的體態! 

[INFO] What should you eat? 14 Super Foods will change your life.

14 SUPERFOODS    中文版

　　Here are the 14 "superfoods" and the superpowers they bestow. These vitamin-packed goodies have superpowers when it comes to keeping us healthy, improving our well-being, and helping us to live longer provided we do our part by eating them regularly. 


Beans 
They lower cholesterol, fight heart disease, stabilize blood sugar, reduce obesity, lessen cancer risk, and relieve hypertension. Eat four 1/2-cup servings a week. Don't like beans? Substitute green beans, sugar snap peas, green peas, or chick peas instead. 

Blueberries 
They lower the risk of heart disease and cancer and help maintain youthful, healthy skin. Eat 1 to 2 cups a day. When they aren't in season, eat cranberries, raspberries, strawberries, cherries, currants, and purple grapes. 


Broccoli 
It boosts your immune system, reduces the incidence of cataracts, builds bones, and fights birth defects and heart disease. Eat 1/2 to 1 cup a day. Can't stand broccoli? Eat brussels sprouts, red and green cabbage, cauliflower, bok choy, and kale. 


Oats 
Oats lower cholesterol, reduce the risk of heart disease and diabetes, and are high in fiber and protein. Eat five to seven servings a week. Don't want it that often? Try wheat germ, brown rice, barley, wheat, buckwheat, rye, millet, and quinoa. 


Oranges 
They support heart health while preventing cancer, stroke, diabetes, and other chronic ailments. Eat one a day. 
Want more variety? Try lemons, grapefruit, kumquats, tangerines, or limes. 


Pumpkin 
It's not just for pie. Pumpkin lowers the risk of various cancers, while it promotes youthful, healthy skin. Eat 1/2 cup a day. Want an alternative? Try carrots, carrots, butternut squash, sweet potatoes, and orange bell peppers. 

Soy (Fermented Only) 
Miso or any fermented soy is OK, but soy in general is not due to the glue like substances that clogs the duodenum villi. 




Spinach 
Popeye was on to something! Spinach lowers the risk of cardiovascular diseases, a variety of cancers, age-related macular degeneration, and cataracts. Eat 1 cup of steamed spinach or 2 cups of raw spinach a day. Don't like it? Then eat kale, collards, Swiss chard, bok choy, romaine lettuce, mustard, or turnip greens. 


Tea (White, Green, Oolong or Black Besides soothing the soul, tea boosts the immune system, helps prevent cancer and osteoporosis, lowers stroke risk, and promotes cardiovascular health. White, green, oolong, and black tea originate from the same leaves White tea is the least processed, highest in antioxidants and low in caffiene. Drink at least 3 cups a day. 

Tomatoes 
High in Lycopene especially when cooked. They lower prostate cancer risk, increase your skin's sun-protection factor, and play a role in preventing cataracts and age-related macular degeneration. Eat one tomato a day. Don't like them? Try watermelon, persimmons, or pink grapefruit instead.

Turkey (skinless breast) 
It's not just for Thanksgiving. Turkey is not only the perfect healthy low-fat protein, but also builds a strong immune system. Eat three or four 3-ounce servings a week. Want something else? Skinless chicken breast is a great alternative. 

Walnuts 
How nutty is this? Walnuts reduce the risk of heart disease, diabetes, and cancer. Eat 1 ounce five times a week. Other options include almonds, pistachios, sesame seeds, peanuts, pumpkin and sunflower seeds, macadamia nuts, pecans, hazelnuts, and cashews. 

Wild salmon 
It lowers risk of heart disease and cancer. Eat it two to four times a week. Don't like salmon? Go for Alaskan halibut, sardines, herring, or trout. 



Goat Yogurt 
In addition to being a great source of protein and calcium, goat yogurt has 13% more calcium than cow's milk and is more digestible. Eat 1 cup a day. Want something else? Try kefir.

Source: "SuperFoods Rx: Fourteen Foods That Will Change Your Life." - Steven G. Pratt,

[資訊] 你該吃什麼? 14種超級食物，改變你的一生

14種超級食物    [English Version]

不管你現在幾歲，開始注意飲食，永遠不嫌晚。讓超級食物中豐沛的營養素，帶給你健康與活力。
當然，沒有人能夠保證，健康的飲食就能讓人無病無痛。但是，已有足夠的證據顯示，某些食物確實與避免某些疾病相關。這件事令人振奮，因為這意味我們的手和餐盤能夠改變未來。 


豆類 
■ 所有的豆類都是超級食物，扁豆、青豆、豌豆、四季豆、蠶豆、黑豆、紅豆最常見。
■建議：每星期至少吃豆類4次，每次0.5杯（一杯指約一個棒球的大小）。
豆類是豐富的維生素B群來源，它們的脂肪含量低、價格低廉、含有多種蛋白質，光憑這幾個理由，豆類就應該在餐桌上佔有一席之地。


豆類的威力包括：
＊降低膽固醇
＊對抗心臟病和高血壓
＊穩定血糖
＊減少肥胖
＊減輕便祕
＊緩和憩室方面的疾病（如大腸憩室症）
＊第二型糖尿病
＊減少罹患癌症的風險，特別是胰臟癌、結腸癌、乳癌和攝護腺癌。
很多人擔心豆類會引起脹氣。豆類確實會讓胃腸產生脹氣。這是細菌攻擊留在腸道內難以消化的物質所造成的。以下建議可以減輕食用豆類引起的不適：
＊罐裝豆類和豆泥比較不會引起脹氣。
＊如果經常少量地吃豆子，身體會適應這種食物，消化的問題也會減少。
＊在烹調之前，先浸泡豆子：先沖洗和揀選豆子，水煮開後滾2～3分鐘。熄火，讓豆子泡水幾個小時，再重新加水煮開。這種煮滾和浸泡的過程，會讓豆類釋放出大部份難消化的碳水化合物。儘管這個方法會流失一些維生素，但如果能因此享用豆類，就有益處。 

藍莓
■同類食物：紅葡萄、草莓、櫻桃、蔓越莓、覆盆子、黑莓，以及其他新鮮、冷凍或乾燥的莓子。
■建議：每天食用1～2杯。
藍莓的外型雖然小，營養威力卻非常大，也比其他蔬果含有更多強而有力、對抗疾病的抗氧化劑。 藍莓的功效包括降低罹患心血管疾病和癌症的風險，並且有助於維持健康的肌膚，緩和皮膚鬆弛下垂和眼袋。 藍莓含有高量的抗氧化植物性營養素，特別是花青素（anthocyanins），在預防心血管疾病、糖尿病、老年失智症、癌症，以及黃斑部退化和白內障等退化性眼疾方面，扮演了重要的角色，同時也證實有助於減少乳癌的發生率。 藍莓也含有另一種抗氧化劑──鞣花酸（ellagic），能夠封鎖促進癌症生成的新陳代謝管道。 藍莓並含有豐富的果膠（pectin），這種可溶性的纖維可以舒緩腹瀉和便祕；藍莓所含的單寧酸（tannins），則可以減輕消化系統的發炎症狀。而藍莓也可以降低出血性大腸桿菌，促進泌尿道健康。  


青花椰菜
■同類食物：甘藍菜、高麗菜（包心菜）、白花椰菜、白菜、青江菜、芥菜、蕪菁。
■建議：每天攝取0.5～1杯。
青花椰菜和同屬十字花科植物的夥伴食物，是對抗癌症威力最強大的武器，特別是肺癌、胃癌、結腸癌和直腸癌。 青花椰菜和結腸癌之間相互消長的關係最為顯著，也就是說，青花椰菜的攝取量愈大，罹患結腸癌的機率就愈低。 此外，青花椰菜也可以提高免疫系統的能力，降低白內障的發生率，強化心血管的健康，強化骨骼，防止先天缺陷與畸形。青花椰菜是目前已知含營養素密度最高的食物之一，但是卡路里卻非常低；它也是素食鐵質的絕佳來源。 值得注意的是，青花椰菜含有會導致甲狀腺腫大的物質，不宜過量攝取；但一天吃兩杯是絕對安全的。  


燕麥
■同類食物：糙米、小麥胚芽、小米、黃玉米、亞麻籽粉、大麥、小麥、蕎麥、黑麥。
■建議：每天5～7份上述全穀類食物。
燕麥的卡路里含量低，富含纖維和蛋白質，也是鎂、鉀、鋅、銅、錳、硒、維生素B1、E和泛酸的豐富來源。燕麥也含有植物性營養素，例如多酚類（polyphenols）、植物性雌激素（phytoestrogens）等，有助於減少心臟病和某些癌症的產生。 燕麥降低膽固醇的能力特別引人注意。燕麥所含的特殊纖維漈祥E糖，似乎是降低膽固醇的功臣。 研究顯示，膽固醇高的人（超過220mg/dl），一天只要攝取3公克燕麥所含的可溶性纖維，或者大約一碗份量的燕麥粥，就可以把總膽固醇降低8～23％。 如果把血清膽固醇每降低1％，解釋為心臟病生成的風險降低2％，就可以看出燕麥的影響有多大。 燕麥對血糖濃度也有正面的影響，可以降低膽固醇的可溶性纖維漈祥E糖，對第二型糖尿病人也有好處。 食用燕麥粥或富含燕麥麩食物的人，比他們吃白飯或白麵包的時候，血糖濃度還要低，因為燕麥中的可溶性纖維可以減緩食物離開胃部的速度，延後葡萄糖的吸收。  


柳橙
■同類食物：檸檬、葡萄柚、其他柑橘類水果。
■建議：每天吃1份。
15、16世紀，無數水手在長期航海時死於壞血病，直到18世紀中，大家才發現柑橘類水果中的維生素C可以救命。 柑橘類水果富含維生素C及其他重要的營養素，如類黃酮、果膠、葉酸、檸檬油精，在降低慢性疾病的發生率上，扮演了重要的角色。許多研究發現，柳橙可以維持心臟健康，並且預防癌症、中風、糖尿病，以及許多慢性疾病。 柑橘類水果從裡到外都有營養價值。柳橙果肉所含的維生素C濃度，是果汁的10倍，因此，吃新鮮柳橙比喝果汁更有益。 不過，維生素C溶於水，無法留在體內，所以最好每天從飲食來源中補充，使細胞和血液中的維生素C維持在適當濃度。 柑橘類水果的白色襯皮含有大量果膠，在降低膽固醇、穩定血糖方面，效果顯著。食用白色襯皮是增加果膠攝取量的簡單方式，也可以順便挖一點果皮，攝取檸檬油精。 柑橘類水果的果皮含有許多營養，但如果要吃果皮，記得先仔細清洗，或者最好買有機的柑橘類水果。  


南瓜
■同類食物：紅蘿蔔、地瓜、橙椒。
■建議：每2～3天吃一次，每次1.5杯。
南瓜的纖維含量極高，卡路里低，充滿了對抗疾病的營養素，包括鉀、泛酸、鎂、維生素C和E，纖維的含量也相當高。 然而把南瓜推上超級食物處方清單前幾名的主要營養素是類蘿蔔素（包括α和β蘿蔔素）。

富含類胡蘿蔔素的食物具有許多促進健康和對抗疾病的能力。 經過證明，它們可以降低罹患許多種癌症的風險，包括：
＊肺癌
＊結腸癌
＊膀胱癌
＊子宮頸癌
＊乳癌
＊皮膚癌
＊心臟病
＊白內障
＊眼睛黃斑部退化
＊保護皮膚和眼睛免於紫外線傷害
食物中的β蘿蔔素有助於預防肺癌，但令人驚訝的是，β蘿蔔素補充品卻無法發揮相同的功效。 研究顯示，服用β蘿蔔素補充品的人，罹患肺癌的比例反而增加。這是因為類胡蘿蔔素必須和其他營養素共同發揮效果，拆夥之後，效果就難以預測。因此，從天然食物中攝取β蘿蔔素是目前較安全的方式。  

黃豆
■夥伴食物：各種黃豆製品，如豆腐、豆漿、味噌。
■建議：每天至少15克黃豆蛋白，把一日的份量分為兩餐或零食來吃。
黃豆富含維生素E、礦物質和植物蛋白，並且含有大量的可溶性纖維、omega-3脂肪酸，最重要的是，黃豆提供大量可以對抗疾病的植物性營養素，如植物性雌激素。 許多研究發現，黃豆在預防心血管疾病、癌症和骨質疏鬆症方面，具有正面的效果，也有助於紓解更年期和經期的症狀。 黃豆的異黃酮素和人體自然分泌的雌激素功效相似，可以預防與荷爾蒙有關的癌症，例如乳癌和攝護腺癌。 黃豆的營養價值被廣為宣傳後，異黃酮素的補充品立刻上了健康食品店的貨架，宣稱可減輕婦女的更年期症狀。但異黃酮素補充品能否發揮和天然黃豆一樣的效果，還是未知數，因此攝取天然黃豆食品應是較安全的。  



菠菜
■同類食物：甘藍菜、芥菜、青江菜、羅曼萵苣（俗稱「大陸妹」）、蕪菁葉、橙椒。
■建議：每2～3天吃一次，每次一杯。
大力水手卜派總是在吃完罐頭菠菜後變得強壯威武。的確，菠菜幾乎比其他任何食物更有益健康，堪稱「營養模範生」，它的營養成分可以列成一長串：類胡蘿蔔素、維生素C及E等抗氧化劑、維生素K及B群、輔脢Q10、礦物質（鈣質、鐵質等）、葉綠素、多酚類、omega-3不飽和脂肪酸等。
許多研究證實，菠菜可以降低罹患以下疾病的風險：
＊心血管疾病，包括中風和冠狀動脈疾病
＊結腸癌、肺癌、皮膚癌、口腔癌、胃癌、卵巢癌、攝護腺癌和乳癌等多種癌症
＊因老化而引起的眼睛黃斑部退化
＊白內障  


茶
 ■建議： 每天至少一杯。
品茗是古老的消遣，東方人老早即知茶的好處廣及身心靈，但直到最近，西方人才驚覺，原來茶是一種有益健康的飲料。研究發現，茶葉中的兒茶素可以抑制腫瘤的形成和生長，降低罹患幾乎所有癌症的風險。
茶也有助於預防以下疾病：
＊骨質疏鬆症
＊降低血壓，減少中風的風險
＊促進心臟健康
＊可能可以預防陽光對皮膚造成的損傷，例如皺紋和皮膚癌
＊抗病毒
＊抗發炎
＊抗蛀牙
＊抗過敏
＊預防白內障  

蕃茄
■同類食物：紅西瓜、紅葡萄柚、柿子、木瓜、紅心芭樂。
■建議：每天攝取一杯番茄汁或同類食物，以及每星期許多個新鮮番茄。
茄紅素是類胡蘿蔔素家族的成員之一，是賦予番茄紅顏色的色素，也是番茄能夠促進健康的主要功臣。番茄對預防攝護腺癌的效果特別突出；而愈來愈多的研究顯示，番茄對降低乳癌、消化道的癌症、子宮頸癌、膀胱癌和肺癌的風險也有某種程度的幫助。番茄中的茄紅素、維生素C和潃J蘿蔔素都是極佳的抗氧化劑，加上豐富的鉀、菸鹼酸、維生素B6和葉酸共同作用，可以維護心血管的健康。茄紅素和其他營養素結合在一起，能夠增加皮膚的防曬能力。換句話說，它就像體內的防曬乳液。 此外，茄紅素也可以間接降低罹患因老化引起的眼睛黃斑部退化的風險。

火雞胸肉(去皮)
■同類食物：去皮雞胸肉
■建議：每星期3～4份，每一份約85～115克。
去皮火雞雞胸肉是最瘦的肉類蛋白質之一，熱量及飽和脂肪的含量比一般雞胸肉更低。火雞也提供豐富的營養素，尤其是菸鹼酸、硒、維生素B6和B12，以及鋅，有益心臟健康，並有助於降低罹患癌症的風險，及維持免疫系統的健康。

核桃
■夥伴食物：杏仁、開心果、芝麻、花生、南瓜子、葵瓜子、腰果、胡桃、夏威夷果、榛果。
■建議：一星期吃5次，每次約25～30克。
核桃等堅果富含有益健康的omega-3不飽和脂肪酸，可以降低膽固醇，減少心臟疾病的風險。研究也發現，常吃堅果的人，罹患糖尿病、癌症，以及其他許多慢性疾病的風險比較低。堅果中的大量維生素E，也有益腦部健康。需要注意的是，堅果的熱量相當高，不宜過量攝取；請記得「替代」這個關鍵概念：用堅果來代替其他飽和脂肪酸，例如起司、奶油。  

野生鮭魚
■同類食物：黑鱸魚、牡蠣和蛤蜊、沙丁魚、比目魚、罐裝青花鮪魚、鯡魚、鱒魚。
■建議：每星期吃2～4次。
並非所有的脂肪都有害健康，鮭魚含的不飽和脂肪酸omega-3，就是身體不可或缺的必需脂肪酸之一，有助於身體製造理想的細胞膜。
如果細胞膜的構造不健全，就無法使細胞獲得理想的養分，進而使得健康亮紅燈；這些健康問題包括：
＊中風
＊心臟病發
＊心律不整
＊部份癌症，如乳癌及結腸癌
＊糖尿病
＊氣喘
＊高血壓
＊眼睛黃斑部退化
＊慢性阻塞性肺疾病（COPE）
＊自我免疫系統失調，如紅斑性狼瘡、風濕性關節炎
＊過動症
＊抑鬱
必需脂肪酸不足幾乎無法察覺，因為它的症狀不明顯。皮膚乾燥、疲勞、指甲和頭髮容易斷裂、便秘、經常傷風感冒、無法專心、抑鬱和關節疼痛等症狀，都可能是飲食中缺乏omega-3脂肪酸引起的。  


羊奶優格
■建議：每天兩杯
優格提供許多有益健康的物質，例如活菌、蛋白質、鈣質和維生素B群，發揮的功效包括防癌（特別是結腸癌）、降低膽固醇及血壓、緩解異位性皮膚炎及乳糖不耐症，及抑制有害的細菌等等。腸胃道是500種以上細菌的溫床，它們有好有壞，益菌可以幫助碳水化合物新陳代謝、合成胺基酸及維生素K等。優格是益菌的來源，這些益菌有益消化道的健康，進而強化免疫系統。 研究顯示，食用含有活菌的優格後，鼻道內常見的致病細菌──金黃色葡萄球菌會減少。這是優格刺激免疫系統的明顯徵兆，腸胃道和上呼吸道的免疫系統之間出現了有益健康的傳導。

Source: "SuperFoods Rx: Fourteen Foods That Will Change Your Life." - Steven G. Pratt,