Benefits of Going Green [Infographic]

The Benefits of Going Green
Infographic from 30 Day Salad Swap
Leading nutritionists, dietitians and holistic health and wellness experts all tell us to eat more leafy greens.

Fresh, organic, leafy salad greens are packed with vitamins, minerals, phytochemicals (phytonutrients) and other micronutrients that are essential to good health.

Low in calories and an excellent source of dietary fiber, salad greens are thought to promote good digestive health and aid in weight loss, including belly fat.

Although all fresh leafy greens are considered healthy, some are better choices than others.

This fantastic infographic entitled "The Benefits of Going Green" illustrates 13 popular, readily available (in most supermarkets or farmer's markets) greens and lists their caloric and nutritional content per serving:

❤ Butter Lettuce
❤ Cabbage
❤ Chard
❤ Iceberg Lettuce
❤ Endive
❤ Kale
❤ Mustard Greens
❤ Radicchio
❤ Red / Green Leaf Lettuce
Romaine Lettuce
❤ Spinach
❤ Watercress

Infographic source and more information about the 30 days salad swap, visit Fresh Express 30 Day Salad Swap - The Benefits of Going Green

Guide to Greens
8 Produce Picks for Better Blood Pressure

8 Produce Picks for Better Blood Pressure [Infographic]

8 Produce Picks for Better Blood Pressure
Infographic from Everyday Health
Recent scientific studies suggest that diets rich in leafy greens and root vegetables may confer certain vascular benefits (such as lowering blood pressure, improving circulation and repairing arteries) and may decrease the risk of vascular disease (circulatory system disorders) that can lead to strokes and heart attacks.

Leafy greens and root vegetables are not only packed with essential vitamins, minerals, phytochemicals, antioxidants and other important micronutrients, they are also excellent sources of dietary nitrates.

According to some studies, dietary nitrates have been demonstrated to have a range of beneficial vascular effects.  (Vascular Effects of Dietary Nitrate (As Found in Leafy Green Vegetables and Beetroot) Via the Nitrate-Nitrite-Nitric Oxide Pathway).

This infographic entitled "8 Produce Picks for Better Blood Pressure' illustrates eight nitrate-rich vegetables that are thought to be heart-healthy picks:

Swiss Chard

According to nutritionists and other health experts, it is best that these veggies be locally and organically grown and eaten raw or minimally processed.

Infographic source and more information:  Everyday Health - Eat These Veggies to Lower Blood Pressure

Further Reading and Related:
Guide to Greens
The Benefits of Going Green
Leafy Vegetables and Nitrates

Mindful Eating Marathon - 26.2 Tips [Infographic]

The Mindful Eating Marathon - 26.2 Tips
Infographic from
Many health, wellness and weight loss experts believe that mindless eating (a modern day phenomena) not only contributes to weight gain, obesity and eating disorders, but can have other serious health and emotional consequences as well.

Mindless eating includes ignoring our body's satiety and hunger cues, eating when we're not even hungry, grazing, skipping breakfast and other meals, eating on the go, while watching TV, talking on the phone, driving or multitasking.  It also includes eating to calm down or for comfort, continuing to eat despite feeling full, and making food choices without giving our choices any or much thought.

According to some nutritionists, dietitians and holistic health professionals, the practice of mindful eating corrects mindless eating and can profoundly alter our relationship with food in a positive manner, prevent and heal digestive disorders (which are thought to lead or contribute to various chronic diseases), help maintain a healthy weight and aid in weight loss, including toxic belly fat, and generally improve our energy levels, health and sense of wellbeing.

This infographic entitled "The Mindful Eating Marathon" illustrates 26.2 suggestions and tips to help individuals begin eating mindfully:

1.   Eat like a gourmet (smell, touch and savor)
2.   Sit down to eat
3.   Pull out the fine china or at least a pretty plate
4.   Don't multitask
5.   Turn off the TV
6.   Move mindfully (try yoga!)
7.   Eat dietary fiber
8.   Put your fork down between bites
9.   Eat with your non-dominant hand
10. Sip water between bites
11. Rate your hunger before you begin to eat
12. Take a deep breath before eating
13. Give thanks
14. Find your compassion
15. Stay hydrated
16. Get more sleep
17. Don't fight cravings
18. Eat your favorite food last
19. Distract yourself before giving into the urge to eat
20. Mindfully cook
21. Plan for tomorrow
22. Place healthy foods where you can see them
23. Try new foods
24. Be mindful of your dining companions
25. Put even more effort into what you do well instead of trying to change what you struggle with
26.  Focus on nourishing foods
26.2.  Write reminders to eat mindfully on your calendar

These 26.2 tips are from Susan Albers, PsyD, a licensed clinical psychologist specializing in eating issues, weight loss, body image concerns and mindfulness and the author of several excellent books on the subject, including:

 Eating Mindfully: How to End Mindless Eating and Enjoy a Balanced Relationship with Food

 The Mindful Appetite: Practices to Transform Your Relationship with Food

✿ 50 Ways to Soothe Yourself Without Food

 Eat Q: Unlock the Weight-Loss Power of Emotional Intelligence

Mindful Eating Tips
What is Mindfulness Meditation?

Infographic source and for a large version, please visit:

The Happiness Effect - How Exercise Makes You Happy [Infographic]

The Happiness Effect - How Exercise Makes You Happy
Infographic from
Health and wellness experts estimate that 75 to 90% of all doctors visits in the U.S. are directly or indirectly related to chronic stress.

The latest scientific research indicates that untreated, long-term stress leads to an array of diseases and medical conditions including:

✔ Heart Disease
✔ Sleep Disorders
✔ Digestive Problems
✔ Depression
✔ Increased Skin Problems
✔ Weight Gain and Obesity
✔ Memory and Cognitive Impairment

Numerous studies have shown that exercise is a highly effective way to manage stress.  

This infographic entitled "The Happiness Effect" illustrates and explains what happens to our brain chemistry as well as our our hormone levels when we are stressed, and how exercise creates chemical responses in the brain that lead to both temporary and long-term health benefits.

In addition to exercise, meditation has also been shown to be very effective in reducing stress and having many positive mental, physical and emotional health benefits. 

error,warning,alert,wrong,exclamation Individuals who have have been sedentary, who are older, pregnant, nursing or have certain physical limitations or medical conditions should consult a health care professional before undertaking an exercise program.

Infographic source:  HealthCentral - The Happiness Effect:  How Exercise Makes You Happy

12 Mental Benefits of Exercise
Stress Relief Activities
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