Fat Burning: Eat (Real) Fat [Infographic]

Eat Fats to Burn Fat [Infographic}

The low-fat, no-fat diet is out.  Eating fats for optimal health, energy and weight loss is in.  But the nutritionists, fitness experts and diet gurus warn us that, just like calories, not all fats are equal!

Some fats, like transfats, are detrimental to health, promote weight gain, impede fat loss and contribute to a whole host of chronic diseases like diabetes, coronary heart disease and obesity.

On the other side of the spectrum, some fats - namely the omegas (Omega-6 and Omega-3), are now thought to confer a wide range of health benefits and to actually promote an efficiently functioning metabolism, increase fat burning and drive weight loss - as this short but sweet infographic so aptly points out:

✿ Helping the body absorb certain vitamins and antioxidants;

✿ Supplying the body with essential nutrients;

✿ Building lean muscle mass faster

✿ Preventing hunger and overeating by curbing cravings for snacks and junk food.

But before you go scarfing up on all kinds of fats, it is absolutely essential to understand the difference in the various types of fats, and how to shop, store and cook with each type.  Remember:  not all fats are created equal and different fats need to be stored, cooked and eaten in different ways.  The following links contain further useful information:

Healthy Fats:  Cooking and Storing
Fat Facts
Fats:  The Good, The Bad and The Ugly
The Benefits of Vegetable Oil

Infographic source and more information:  LoveandPrimal.com

How to Do a Juice Cleanse the Right Way [Infographic]

There are many good reasons for doing an organic fruit and vegetable juice cleanse.  Perhaps the most important benefit of a cleansing regimen is to help the body release and flush out accumulated harmful toxins and chemicals.  This, in turn, helps various organs (such as the liver and kidneys) and bodily systems to function better.   In this sense, detoxing can aid in healing.

Other benefits of a juice detox include:

✿ Reduced appetite

✿ Reduction or ultimate elimination of cravings for sugar, salt and caffeine

✿ Weight loss, including belly bloat

✿ Improved stamina and energy

✿ Re-hydration of the body

✿ Increased mental clarity

✿ Restored healthy sleep patterns

✿ Improved immune function

✿ Improved digestion

✿ Nourished and regulated colon

✿ Radiant complexion, healthier hair and nails

Although juice cleanses potentially offer a wide range of health benefits if properly carried out, they are not appropriate for everyone.  Individuals who are pregnant, nursing, have diabetes, cancer, kidney disease, thyroid disease, autoimmune disease and certain other diseases, illnesses or chronic conditions should not embark on a juice fast without first consulting with a qualified medical professional.  A juice detox may still be possible for such individuals if they are closely medically supervised.

Juice cleanses can also have certain side effects.  To minimize side effects and avoid pitfalls, certain "rules" of juice cleansing should be considered and observed.  This infographic illustrates and explains how to do a juice cleanse the right way.

Related:
How to Naturally Cleanse Your Body
15 Foods that Cleanse the Liver
Colon Cleansing Foods
Spring Detox Health Tips
Benefits of a Sauna Detox

Infographic source: Healthfitnessnme (blog has been removed)

Zinc Deficiency and Daily RDA [Infographic]

Zinc Deficiency and RDA
[Infographic] from Naturalhealthyconcepts.com

According to the National Institutes of Health (NIH), Office of Dietary Supplements, zinc is an essential mineral that is involved in numerous aspects of cellular metabolism.  (See:  Zinc - Fact Sheet for Health Professionals)

Zinc promotes immune function and wound healing, supports healthy cell growth and development, and accelerates the catalytic activity of approximately 100 enzymes.  It is also thought that zinc aids in balancing blood sugar, enhancing thyroid hormone production and promoting a stable metabolic rate - these three functions of zinc, together with some recent studies, suggest that zinc may play a role in boosting metabolism and aiding in weight loss.

Since the majority of Americans get adequate amounts of zinc on a daily basis from meat and poultry, most Americans likely do not have a zinc deficiency.

However, the NIH warns that a daily intake of zinc is required to maintain a steady state because the body has no specialized zinc storage system.  

Furthermore, apparently whole-grain breads, cereals, legumes and certain other foods contain "phytates".  Phytates bind zinc and inhibit its absorption.  It is suggested that vegetarians and vegans (who eat a lot of whole grains and legumes) may require higher daily zinc intakes - as much as 50% more of the RDA than non-vegetarians. 

Other groups at risk for zinc deficiency include pregnant and lactating women, alcoholics, and individuals with gastrointestinal and other diseases.

This infographic illustrates some of the signs and symptoms of zinc deficiency and common food sources of zinc.  It also includes a chart of the recommended daily amount of zinc.

Related:
Supplements vs. Food Visual Guide
10 Daily Nutrients

Infographic source:  Natural Healthy Concepts

Healthy Fats - Cooking and Storing [Infographic - Poster]

Healthy Fats:  Achieving Wellness by Using Nourishing Fats
from NourishingMedicine.com

There is currently a huge divide in the weight loss and wellness community regarding fats in the diet.  This is creating a lot of confusion about which fats are healthy, which are unhealthy, which contribute to weight gain (and specifically belly fat) and which promote weight loss.

Regardless of which side of the argument you may be on, it is important to understand some basic characteristics of various types of fats and how to properly use and store each type.

For example, some type of oils (such as coconut oil) are ideal for high heat cooking, i.e., frying, broiling and grilling.  Other oils are suitable for medium heat cooking. These include avocado, macadamia nut, peanut, sesame, rice bran and olive oil.

Certain other oils, such as flax, hemp, grape and pumpkin seed oil, should never be exposed to heat but are ideal drizzled on salads or over already cooked food.

Proper storage of oils, including medicinal oils with may come in supplemental form in capsules, is just as important as proper use in order to maintain the nutritional integrity of each type of oil (or fat).

This "infographic" is actually a poster that is available for purchase from NourishingMedicine.com.  It is an easy reference and guide to cooking and storing various different types of fats and oils and includes a few basic facts about fats, including some of the key benefits of healthy fats and dangers of unhealthy fats.  Note:  regarding this poster, we are not sure how safe it is to store butter and other animal-derived fats on the counter top.

Related:
Fats:  The Good, Bad and Ugly
Fat Facts
The Benefits of Vegetable Oil (Olive, Coconut, Flaxseed, Sesame, Avocado and Peanut Oils)
Healthy Oils

12 Benefits of Olive Oil [Infographic]

12 Benefits of Olive Oil
Infographic from Organicsbahrain.com

The health and beauty benefits of olive oil are so extensive that it is sometimes described as "liquid gold" for the body, mind and soul.

Olive oil contains about 74% monounsaturated fat (MUFAs).  MUFAs are considered the healthiest type of fat.  Other excellent sources of MUFAs include nuts, seeds, avocados, sunflower, canola, peanut, sesame and certain other vegetable oils.

MUFAs provide nutrients to help develop and maintain the body's cells.  They are also typically high in Vitamin E, an antioxidant vitamin which many Americans and westerners need more of.

Olive oil also contains two important polyunsaturated fats (PUFAs):  Omega-3 and Omega-6.  Omega-3 are thought to be particularly beneficial to health.  Excellent sources of Omega-3 include flax, hemp and mustard seeds, flaxseed oil, walnut oil, canola oil and fish oil.

Because of the high content of healthy fats and naturally occurring antioxidants in olive oil, the use of olive oil in moderation and instead of trans and saturated fats has been linked to many health benefits, as this infographic illustrates:

✿ Heart Health
✿ Blood Pressure
✿ Bone Health
✿ Type II Diabetes
✿ Skin Cancer
✿ Colon Cancer
✿ Digestion
✿ Obesity
✿ Earache Relief
✿ Skin Health
✿ Hair Care
✿ Depression

In order to get the maximum benefits from olive and other healthy oils, it is important to learn and understand how to shop, store, use and cook each type of oil.  The links below provide helpful guides and information on this subject.

Related:
Healthy Fats - Cooking and Storing
Healthy Oils (Includes Smoke Points)
Benefits of Vegetable Oils
Fats:  The Good, The Bad and The Ugly
Fat Facts

Infographic Source and more information at:  OrganicsBahrain.com