Infographic: Slim Your Waist

This infographic illustrates an easy workout consisting of the following four exercises (no special equipment needed - just a chair!) that promise to get you a toned, flat tummy:

❤ Wide-Leg Plank

❤ Side Bridge

❤ Belly Twister

❤ V Crunch

Related:
✔ Shrink Your Belly in 14 Days
✔ Love Your Abs

Infographic Source:
Cosmopolitan

Lean Legs, Tight Tush [Infographic]

This infographic illustrates and describes four exercise moves that only take 15 minutes to complete and that will fast track you to having lean legs, a tight tush and a slimmer, more gorgeous body!

The four lower body moves are:

1/ Step up with leg lift

2/ Reverse lunge with front kick

3/ Lateral leg lift

4/ Plie, squat, jump

Print it out for easy reference.  Here is the link to the full page:

Women's Health Magazine:  Lean Legs, Tight Tush Workout

Related:
Love Your Booty!

Infographic: The Turmeric Miracle

Turmeric, a spice that is sometimes called "Indian Saffron" comes from the root of the Curcuma longa plant, which belongs to the ginger family of plants.

Turmeric is grown in India and other tropical regions of Asia.  It enjoys a long history of use in herbal the Ayurvedic and Chinese systems of medicine.

It is also valued for its slightly bitter, hot and peppery flavor and mustard-like smell and is used in commonly used in curries and other dishes in Indian, Asian and Middle Eastern cuisine.

Curcumin, an antioxidant and the active ingredient in Turmeric has recently been studied for its potential health benefits and treatment of a wide variety of diseases and medical conditions.  It is also thought to aid in weight loss and healthy weight maintenance.

This infographic illustrates just a few of the health benefits associated with Turmeric, how to use it and what to look for when shopping for and buying it.

Infographic Source:
P.S. It's Healthy

Infographic: Oils to Avoid and Oil Essentials

This infographic sets out some basic guidelines regarding cooking and storing oils and suggests taking a multi-vitamin when consuming any oils to counteract any free radicals that may be present in rancid oil.

It also lists four oils to avoid and explains why:

✔ Canola Oil

✔ Corn Oil

✔ Safflower Oil

✔ Soybean Oil aka Vegetable Oil

Related:

Healthy Oils
Benefits of Vegetable Oils
Healthy Fats - Cooking and Storing

Fat Facts

Fats:  The Good, the Bad and the Ugly
Coconut Oil and Health

Infographic Source:  Fiti-Vation via MCFLYin'fit

Infographic: Healthy Oils

Healthy Oils - Infographic

All about healthy oils!

Infographic includes health benefits, flavor, type (MUFA/ PUFA), heat and smoke point and how to use or cook each oil:

❤ Almond Oil

❤ Avocado Oil

❤ Coconut Oil

❤ Ghee (Clarified Butter)

❤ Fish Oil

❤ Flaxseed Oil

❤ Hempseed Oil

❤ Macadamia Nut Oil

❤ Olive Oil

❤ Peanut Oil

❤ Sesame Oil

❤ Walnut Oil

Related:
Oils to Avoid and Oil Essentials
The Benefits of Vegetable Oils
Fats:  The Good, the Bad and the Ugly
Fat Facts

Infographic Source:  Fiti-Vation via MCFLYin'fit

Can Pesticides be Rinsed Off?

Did you know that we use 800 million pounds of pesticides, insecticides, fungicides and herbicides in the United States every year?   How much of these dangerous industrial chemicals are we consuming and can we minimize our exposure by giving them a good rinse?

This 4-1/2 minute video from Dr. Michael Greger explains the impact of eating conventionally grown produce that is laden with pesticides on the health of children, pregnant women, farm workers and their families.

The video also answers the question of whether or not these dangerous chemicals can be rinsed off.

Dr. Greger uses an apple where pesticide levels start out at 100%.  Rinsing washes off a negligible amount - only about 15%.  Peeling the apple eliminates about 85% of the pesticides.  But, in peeling the apple, we also eliminate many of the important nutrients that are found in the skin of fruits and vegetables.  Not to mention that many fruits and vegetables cannot be peeled.

Dr. Greger strongly recommends buying organically grown foods whenever possible.

Related:
Why Eat the Ugly Apple?
How to Remove Toxic Apple Wax
What Does Organic Really Mean?
Know Your Food Labels - What are You Really Eating?
Clean Food Labels




Top Image Source:  Unknown - please contact us for credit.  Thank you!

Infographic: A Woman's Healing Herbs

Many herbs are believed to have healing benefits to both men and women.  Some herbs are specifically useful to women in addressing certain health issues such as pregnancy, mensuration, menopause and hormone balance.

This infographic entitled "A Woman's Healing Herbs" beautifully illustrates six herbs that are thought to be particularly beneficially to women.  These herbs include:

Ginger
Vervain
Marigold
Chinese Angelica
Chamomile
Black Cohosh

Related:
Healing Herbs and Spices
10 Herbs That Heal
5 Cancer Fighting Spices

Infographic Source and more information at:  Herbs-Info

Infographic: Swiss Chard Health Benefits

Swiss Chard, also known as silverbeet and Roman kale, is part of the Goosefoot (Chenopod) family of plants, together with beets, quinoa and spinach.

Although it has long been a part of the Mediterranean diet, here in the U.S., we are just beginning to discover its many health benefits.

Indeed, Swiss Chard is a powerhouse of nutrition and one of the world's healthiest vegetables.

Like other leafy greens, Swiss Chard is low in calories, high in dietary fiber and rich in phytonutrients (phytochemicals).  It is anti-inflammatory and an excellent source of important antioxidants, including kaempferol (a cardioprotective flavonoid also found in broccoli and kale) and syringic acid, a flavonoid that has blood sugar regulating properties.

Other important nutrients in Swiss Chard include:

❤ Vitamin A
❤ Vitamin C
❤ Vitamin E
❤ Vitamin K
❤ Magnesium
❤ Manganese
❤ Potassium
❤ Iron
❤ Copper
❤ Choline

Infographic Source and more information at:  Step Into My Green World - Health Benefits of Swiss Chard 

Infographic: Why Eat the Ugly Apple?

The large, well-shapen, shiny and cheaper apple at the grocery store may be beautiful, and it may look to be nutritious - especially when compared to the smaller, often misshapen apples in the organic produce aisle or at the local Farmer's Market.

But, as this infographic entitled "Why Eat the Ugly Apple?" points out, beautiful in appearance is generally not better for your health.  Not when it comes to apples or other fruits and vegetables.

Conventionally grown produce (and other foods including meat and dairy) often travels hundreds (even thousands) of miles from other states and countries. It can be weeks or even months old by the time it reaches the grocery shelf. It is often laden with preservatives.  In the case of apples, most are waxed and not all wax is safe.

What you can do:

✔ Buy organically and locally grown produce and other food whenever possible
✔ Eat seasonally - i.e., select produce that is currently in season
✔ Learn to read food labels

Related:
How to Remove Toxic Apple Wax
Know Your Food Labels - What are you Eating?

Infographic Source:  GrowNYC

Infographic: Summer Fruits and Veggies

Eating a wide variety of fruits and vegetables all year round is vital to good health, weight loss and healthy weight maintenance.

For optimum nutrition, we should eat seasonally.  That is, eating locally and organically grown food when it is at its peak during a particular season.  Local, organic food eaten at its peak is fresher, tastier, more nutritious and safer.

This infographic illustrates 10 fruits and vegetables that are low in calories, high in dietary fiber and that are in season in the summer months in North America:

Blackberries
Blueberries
Broccoli
Carrots
Corn
Nectarines
Peaches
Raspberries
Snap Green Beans
Snap Peas (Sugar and Snow)

Other fruits and vegetables that are in season in the Summer include:

Apricots
Arugula
Beets
Beet Greens
Bell Peppers
Cherries
Cucumbers
Eggplant
Figs
Garlic
Kohlrabi
Lemons
Limes
Melon
Mulberries
Passion Fruit
Plums
Radish
Rhubarb
Strawberries
Tomatoes
Zucchini

Related:
Know Your Food Labels - What are you Eating?
What Does Organic Really Mean?
Fiber for Weight Loss

Infographic Source:  Blogilates

Infographic: Yoga Health Benefits

We've all heard of yoga and how great it is for our physical, mental and emotional health.

Study after study has shown that a regular yoga practice confers a broad spectrum of health benefits including reducing inflammation, relieving anxiety ad chronic stress, improving heart health and helping with weight loss.  A healthy weight, in turn, lowers the risk for coronary heart disease, stroke, cancer, diabetes, arthritis and other overweight or obesity related illnesses and conditions.

Yoga aids in weight loss by:

❤ Decreasing cortisol and adrenaline, two stress hormones that are linked to weight gain, especially belly fat

❤ Increasing heart rate and internal body heat which increases the metabolic rate (metabolism) and helps burn fat

❤ Stimulating the digestive tract, which improves digestion and aids in detoxification

This infographic entitled "The Health Benefit of Yoga" beautifully illustrates some very good reasons to begin a yoga practice.

A daily yoga practice combined with a daily meditation practice is a powerful health and weight loss combination.  Best of all, both yoga and meditation can be done at any time, in the privacy of your own home.

Related:
✔ What is Yoga?
✔ Yoga Starter - What's Your Style?
✔ The 8 Limbs of Yoga
✔ What is Mindfulness Meditation?
✔ The Body on Meditation


Infographic Source:
YogaCaraShop

Infographic: Aloe Vera Benefits

During my Panchakarma, an intense ancient Indian detox treatment, the Ayurvedic practitioner instructed me to take several ounces of whole leaf Aloe Vera gel every morning.

It is thought that the gel contained in the leaves of the plant helps to absorb toxins as it moves through the digestive system.  The gel is known to have strong laxative compounds which aids in bowel movement and elimination, another important component of detoxification.  When ingested, the gel is also believed to soothe and cleanse the digestive tract, aiding in digestion.

Detoxification, cleansing and improved digestive function are all associated with weight loss and healthy weight maintenance.

Aloe Vera is a succulent that has been grown as a medicinal plant and used in both internal and topical herbal health remedies for thousands of years, some of which are described in this infographic entitled "12 Health Benefits of Aloe Vera".

As usual, certain research support some of the health claims relating to the use of Aloe Vera - particularly its use as a topical skin treatment for certain conditions.  Other studies suggest that internal use (ingestion) of Aloe Vera may have some side effects and risks.  Before taking Aloe Vera orally, it is recommended that an individual learns about the possible risks, side effects and cautions and/or consults with a qualified health care provider.

Related:
Healing Herbs and Spices: Aloe Vera Juice and Gel

Further reading:
Aloe Vera: Science and Safety (NIH)
Vitamins and Supplements Lifestyle Guide: Aloe Vera
Medical Science Embraces the Healing Power of Aloe Vera

Infographic Source:  JuiceUpYourLife

Infographic: Blueberries, a Handful of Health

There are lots of reasons to love blueberries - one of nature's miracle foods that is at top of every power food, superfoods and superfruits list!

And with good reason: these miniature berries are a nutritional powerhouse that are thought to provide many important health benefits.

Blueberries are also smart choice of individuals on a diet.  They are full of flavor and satisfy a craving for sweets, yet a whole cup only has about 80 calories and contains virtually no fat. As such, blueberries may aid in the weight loss or healthy weight maintenance process.

This infographic entitled "Blueberries, a Handful of Health" illustrates the recent notable increase in consumption of blueberries in North America.

It seems that Americans are paying attention to health and nutrition experts and doctors like Joel Furhman.  Dr. Furhman recommends eating "G-BOM-BS" (an acronym for 6 nutrient-dense foods that promote health and longevity and help prevent disease) every day.  The "B" in "G-BOM-BS" stands for "Berries".

As noted in this infographic, blueberries are:

❤ Full of dietary fiber

❤ Rich in phytonutrients

❤ Packed with vitamin C

❤ An excellent source of manganese


Based on the latest research and scientific studies, blueberries are thought to play a role in the following areas of health:

Cancer risk reduction
Insulin response
Cardiovascular health
Brain health

Related:
Fiber for Weight Loss [Infographic]

Infographic source:  U.S. Highbush Blueberry Council

Infographic: Chili a Day Keeps the Doctor Away

This infographic entitled "How a Chili a Day Keeps the Doctor Away" illustrates some interesting facts about the composition, nutritional properties and health (including weight loss) benefits of chili peppers.

The infographic also includes a thermometer that shows just how spicy certain peppers are in relation to pepper spray and Tobasco sauce.

Chili peppers are rich in phytochemials, copper, iron, potassium and vitamins A, B6 and C.  They also contain capsaicin, the the active ingredient and a compound that makes them hot and spicy.

Capsaicin is thought to have certain medicinal uses, taken internally (eaten) or applied topically (in a cream), including the following:

❤ It raises the metabolic rate (metabolism) for up to three hours, which aids in calorie and fat burning, and weight loss.

❤ It may reduce to risk of heart attack and stroke by boosting circulation, thinning the blood and lowering cholesterol.

❤ Its potent anti-inflammatory and antibacterial properties aid in fighting chronic inflammation, preventing and clearing up sinus infections and congestion in nasal passages.

❤ It may slow down the growth of pancreatic, prostate and lung cancer cells, according to recent studies.

❤ In topical creams, it helps relieve headaches and pain in muscles, and may reduce the pain of osteoarthritis and psoriasis.

Related:
15 Foods That Boost Metabolism

Infographic Source:
Design by NMS Neo Mammalian Studios for 911 Fire Extinguishers

Infographic: 15 Foods to Boost Metabolism

Certain foods are thought to boost metabolism for a variety of reasons.

Foods high in protein require the expenditure of more energy to digest and metabolize.

Foods high in dietary fiber, like almonds, beans, apples, spinach, broccoli and other fruits and vegetables, help keep insulin levels steady.  This aids in preventing the body from storing fat.  Fiber also helps to control appetite because it gives a feeling of fullness.

Foods high in calcium, like fortified yogurt and soy milk, are thought to aid in the fat burning process.

Warming foods and spices, like curry, cinnamon, jalapenos and other chili peppers, have a chemical compound that temporarily release stress hormones that speed up metabolism.

Foods with unique chemical properties, like grapefruit, reduce insulin levels which promotes weight loss.

Coffee and green tea contain caffeine which raises the heart rate.  A faster heart rate burns more calories.  Tea contains a chemical called EGCG.  Studies have shown that a combination of caffeine and EGCG helped burn up to 80 extra calories a day.  Caffeine, however, is not recommended for many people and should be consumed with caution.

Related:
Vegetarian Metabolism Boosting Foods
Eat These Foods to Help Get Rid of Stubborn Belly Fat
Top 10 Foods for a Speedy Metabolism
Top 10 Superfoods for Exceptional Health
Garcinia Cambogia vs. Green Bean Coffee Extract

Infographic Source:  Unknown - please contact us for credit.  Thanks!

Infographic: How to Remove Toxic Apple Wax

Conventionally grown apples are often waxed.  The wax prevents the apple from drying out and acts as a preservative, allowing it to be transported long distances and stored for a long period of time.

Related: Health Benefits of Apples

According to this infographic entitled "How to Remove Toxic Apple Wax" and other sources, some apples found at your local market can be up to one year old!   Wax can also trap residue pesticides and other harmful industrial chemicals commonly used in non-organically grown produce.

While ingestion of small amounts of certain types of "edible" waxes are considered safe for human consumption, some producers use petroleum-based waxed, which is thought be harmful to human health. 

Peeling the Skin 

Since one can never be sure which type of wax was used, eating potentially harmful wax can be avoided by simply peeling the apple.  The downside to peeling the skin is that you will be missing out on the many important nutrients that skins of most fruits and vegetables often contain.  

Safely Removing Wax

It is also possible to remove the wax by first soaking the apples in lemon juice and baking soda and then gently brushing the outside of the apples, as this infographic explains.

Buying Unwaxed, Organic and Local

Whenever possible, buy unwaxed, locally and organically grown produce at local farmer's markets.  Organic fruits and vegetables are not only grown without harmful industrial chemicals but are also more nutritious.  Locally grown ensures freshness.

Further Reading:

Be Careful - Apples Coated with Harmful Wax

Buy Unwaxed Fruit

Infographic Source:  Step Into My Green World