How to Build a Super Healthy Salad [Infographic]

How to Build a Super Healthy Salad
Infographic from The Cleveland Clinic

Whether you are trying or worried about getting your recommended daily servings of vegetables or just love salads and want some ideas on how to make them healthier, this is an excellent infographic illustrating how to make a super healthy, satisfying, and nutrient dense green salad that can also serve as a complete meal.

Don't forget to buy locally grown, organic, seasonal produce for your salad.

For 16 healthy, nutritious and easy dressings and vinaigrette recipes, see 16 Vegan Dressings.

To view a full-size version of this infographic and read the accompanying article, go to 8 Ways to Make a Super Healthy Salad (Cleveland Clinic).

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Water: Nature's Cure-All? [Infographic]

Water:  Nature's Cure-All?  Health Benefits of Drinking
Water - Infographic from Master-of-Health-Administration.com

In the health and wellness community, is generally well known and widely accepted that drinking adequate amounts of pure, clean water is essential to life and to good health.

Physicians and other healthcare professionals will often recommend to a sick patient to drink more water.  Fitness experts, personal trainers, and health and beauty experts always recommend to their clients to stay hydrated by drinking plenty of water.

See:  Why Dehydration Makes You Fat and Sick

Pure, clean "living" water is thought to have many health benefits including facilitating kidney function, aiding proper digestion of food and absorption of nutrients, decreasing muscle and joint inflammation, improving circulation, naturally detoxifying the body, moisturizing skin, and promoting weight loss and a healthy body weight.

This infographic entitled "Water: Nature's Cure-All?" illustrates how we are mostly water and what percentage of water is in our blood, brain, heart, lungs, skin, muscles, kidneys and bones; how water works as nature's wonder drug; water and other beverage drinking habits of Americans and U.S. households; and suggestions on what to add to water to make it taste better.

To learn more about the benefits of drinking water (as well as the dangers of dehydration) and what kind of water to drink:

How Drinking More Spring or Filtered Water Can Improve Every Facet of Your Health (Mercola.com)

Water, Energy, and the Perils of Dehydration (GreenMedInfo)

Infographic source and to see a large version of the infographic, visit:  Master of Health Administration - Water: Nature's Cure-All?

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Juicing vs. Blending [Infographic}

Juicing vs. Blending (Key Differences, Tips) Infographic from SimpleGreenSmoothies.com

To juice or to blend?

Juices, smoothies and shakes are often recommended for optimal health, weight loss, hormone balance, and for detoxing (cleansing). Some health and wellness experts recommend juices while others recommend smoothies or shakes. A few recommend both in their detox/cleanse and other targeted protocols.

So, which is better, a freshly squeezed or pressed juice or a thick smoothie or shake?

The answer is both and it depends.

Take, for example, fruit juice.  Everyone knows that organically grown, seasonal fresh fruit is healthy and most people should try to eat at least two servings a day.

Freshly made juice from raw fruit (and vegetables) is a powerhouse of raw enzymes, vitamins, minerals, and phytonutrients.

However, during the manufacturing process of commercially made juice, these micro-nutrients are destroyed.
Sugar, artificial sweeteners, preservatives and other additives (which may be toxic) are often added.  So, you definitely want to stay away from commercial fruit juice.

There is another reason why juice made only from fruit, even one that is freshly squeezed at home, is not recommended for most individuals.

Fruit is naturally high in sugar and, in juice form where the skin, pulp and fiber is removed, the sugar becomes concentrated and will absorb quickly into the blood stream, causing blood sugar spikes.

To avoid blood sugar spikes and still get the benefits of all the micronutrients from raw juice, it is recommended that juices should be made from primarily low-sugar vegetables and only a small amount of fruit used is to make the taste of the vegetable juice more palatable.

Or, you could just forgo the juice and make (blend) a smoothie or shake instead.

This infographic entitled "Juicing vs. Blending" from SimpleGreenSmoothies.com highlights the key differences between juicing and blending as well as provides some tips on both methods.  For more information about juicing and blending, and for recipes, to take a 30-Day Challenge or do a 21-Day Cleanse, visit SimpleGreenSmoothies.com.

Related:
12 Healthy Reasons to Eat Fruit
25 Common Fruits and Their Health Benefits
The Benefits of Going Green
Low Calorie, High Fiber Summer Fruits and Veggies
7 Superfoods to Power Up Your Life

10 Health Foods You Should Never Eat [Infographic]

10 Health Foods You Should Never Eat - Infographic from Dr. Josh Axe

Which foods to eat for health and weight loss? Which foods to avoid and never eat?

There are as many recommendations as there are health and wellness "experts".

Even among medical doctors and registered dietitians and certified nutritionists, i.e., people with top credentials, opinions as to what should be included and excluded in a healthy diet vary - oftentimes significantly.

There are, however, a few foods and beverages that most integrative and holistic health professionals agree on as being particularly unhealthy primarily because of the way they are grown, raised, processed or prepared for consumption.

Modern,  large-scale farming includes growing GMO crops and the use of copious amounts of antibiotics, hormones, pesticides and other chemicals, additives and preservatives that are known or suspected to be toxic.

Modern food processing techniques and practices often denature food. Foodt hat starts out being healthy ends up stripped of fiber, vitamins, minerals, and micronutrients.

The foods to avoid and why are briefly illustrated and explained in this infographic entitled "10 Health Foods You Should Never Eat" from Dr. Josh Axe.  We recommend reading Dr. Axe's article for more information and details about why each of these foods should be excluded from a healthy diet.



Related:
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25 Common Fruits and Their Health Benefits
8 Produce Picks for Better Blood Pressure
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25 Vitamin C Rich Foods [Infographic]

25 Vitamin Rich Foods - Infographic and Article from StyleCraze.com

Vitamin C is a potent water-soluble antioxidant.  Antioxidants help to prevent cellular damage that is caused by oxidative stress (free radicals).

Vitamin C is also instrumental in the growth and repair of tissues throughout the body, and is needed for wound healing, as well as repairing and maintaining bones and teeth.

The body cannot make Vitamin C and so it is essential to get it from the diet.  Holistic health professionals recommend that individuals eat foods rich in Vitamin C (as opposed to taking supplements) if possible.

Fortunately, it is easy to get the recommended daily requirement from common fruits and vegetables that are readily available in most neighborhood supermarkets.  Selecting and purchasing produce that is organic, locally grown and seasonal helps to ensure the highest nutrient content.

To learn more about the benefits of Vitamin C, how to get it from foods and which fruits, vegetables and herbs are the best sources of Vitamin C (as well as other important vitamins, minerals and nutrients), please go to 25 Vitamin C Rich Foods You Should Include in Your Diet - StyleCraze, the source of this infographic.

Related:
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15 Foods to Include in an Every Day Diet
12 Healthy Reasons to Eat Fruit
25 Common Fruits and Their Health Benefits
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Low Calorie, High Fiber Summer Fruits and Veggies

Reduce Inflammation with These Foods [Infographic]

Reduce Widespread Inflammation in Your Body with these Foods
Infographic from Natural News

According to Dr. David M. Marquis, DC, DACBN:

"Inflammation controls our lives.  Have you or a loved one dealt with pain obesity, ADD/ADHD, peripheral neuropathy, diabetes, heart disease, stroke, migraines, thyroid issues, dental issues, or cancer?  If you answered yes to any of these disorders you are dealing with inflammation.  Sadly, most of us are suffering from one or more of these disorders but have no idea how to eliminate inflammation. Most doctors are utilizing pharmaceuticals in lieu of getting to the root cause."  

Read the entire article here:  Mercola.com - How Inflammation Affects Every Aspect of Your Health.

It is suspected that inflammation not only leads to every one of the major chronic diseases of aging (such as cancer, diabetes, heart disease) but inflammation is also link to being a significant contributor to weight gain and obesity.  Some healthcare professionals even suggest that you cannot successfully lose weight without first addressing inflammation.

Read more about inflammation, weight gain and loss, and obesity here:
Inflammation:  How to Cool the Fire Inside You That's Making You Fat and Diseased - Dr. Mark Hyman.

So, how do we treat inflammation without resorting to prescription drugs?

Most integrative and holistic health professionals recommend implementing lifestyle changes that include managing one's stress response, adequate sleep, exercise appropriate to one's fitness level, and eating an anti-inflammatory diet that promotes stable blood sugar levels and intestinal integrity.

This infographic entitled "Reduce Widespread Inflammation in Your Body with These Foods" illustrates some of the foods that are thought to help treat and reduce inflammation, which include fermented food and beverages, Omega-3 fatty acids, tart cherries, saturated fat like coconut oil, and Nopal cactus fruit.

Infographic source and for more information:  Reduce Widespread Inflammation in Your Body with these Foods - Natural News.

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The Potato Unpeeled: Nutritional Facts and Information [Infographic]

In the current environment of consuming exotic superfoods for their health benefits, the "plain Jane" potato is often overlooked as an excellent source of nutrition.

Possibly due to the over-consumption of french fries, which are typically made by deep frying potatoes in unhealthy, refined and often rancid vegetable oils, the potato has also become associated with weight gain and obesity.  True, if you often eat traditionally prepared french fries, you will likely gain weight.  Same is true if you eat a potato loaded with butter, margarine, sour cream, cheese and bacon bits.  You will gain weight. But, the weight you gain is from the unhealthy fats used to prepare or top the potato - the oil, butter, margarine, cheese, bacon.  The average potato itself actually has virtually no fat!

In fact, the average potato (especially one grown in organic soil) and eaten with the skin, has a high water and dietary fiber content, and is rich in important vitamins, minerals, micro and other nutrients.

The potato's high fiber and low fat content actually make it an ideal weight loss or healthy weight maintenance food.  We need not look any further than the bodybuilding community.  Bodybuilders are obsessed with low body fat and the potato (minus the tag-along fats mentioned above) are a staple in many bodybuilders', figure and bikini models' diets.  

Potatoes are also an excellent choice for persons with gluten intolerance or sensitivity.  According to the Celiac Sprue Association, potatoes, sweet potatoes and yams are free from gluten.  The National Foundation for Celiac Awareness and other similar organizations recommend the use of potato flour as a gluten-free alternative to flours made from wheat, rye and barley. 

      See:  Gluten-Free Flour Types

This infographic entitled "The Potato Unpeeled: Nutritional Facts and Information" sheds some light on the often overlooked nutritional and health benefits of the potatoes.  

Infographic source GoIreland.com, found on Graphs.net - The Potato Unpeeled (click link to see a full-size version of the infographic).

Related:

6 Food Based Medicines That May Save Your Life
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25 Common Fruits and Their Health Benefits

25 Common Fruits and Their Health Benefits [Infographic]

25 Common Fruits and Their Health Benefits
Infographic from Graphs.net

Various health organizations, integrative medicine doctors, nutritionists and holistic wellness practitioners recommend that we eat 5 to 9 services of fruits and vegetables daily.  For simplicity sake, 1/2 cup is generally considered a serving, but this depends on the type of fruit or vegetable eaten.

Of these 5 to 9 daily servings, many health professionals generally recommend that we consume 2 servings of fruit and the remaining servings should be vegetables.  This recommendation will vary from individual to individual depending on the person's health status (including the presence of any disease or condition such as diabetes or Candida overgrowth) and the type of fruit eaten, as fruits vary in their fructose content.

This infographic entitled "Most Commonly Eaten 25 Healthy Fruits and Their Health Benefits" from Graphs.net illustrates 25 common fruits that are generally available in most supermarkets and provides a summary of their main health benefits and disease fighting or risk lowering properties.

✿ Apple
✿ Avocado
✿ Banana
✿ Blackberry
✿ Blueberry
✿ Cantaloupe
✿ Cherry
✿ Cranberry
✿ Fig (Dried)
✿ Goji Berry
✿ Black Grapes
✿ Grapefruit (Pink)
✿ Kiwi Fruit
✿ Mango
✿ Orange
✿ Papaya
✿ Peach
✿ Pear
✿ Pineapple
✿ Pomegranate
✿ Prune
✿ Raspberry
✿ Strawberry
✿ Tomato
✿ Watermelon

Infographic source and to view a full-size version of this infographic, visit:  Graphs.net - Most Commonly Eaten 25 Healthy Fruits and their Health Benefits.

Related:
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10 Broccoli Health Benefits [Infographic]

10 Broccoli Health Benefits - Infographic from FitLife.tv

Broccoli is one of those cruciferous vegetables that are thought to confer many health benefits due to being high in dietary fiber, vitamins, minerals and phytonutrients (phytochemicals).

Consuming broccoli is positively associated with heart, bone, eye, circulatory and nervous systems health.  Broccoli is also thought to help prevent certain forms of cancer, boosting immune health and brain function, and regulating blood pressure.  Broccoli (together with other cruciferous veggies and leafy greens) is almost always "prescribed" for weight loss.

This infographic entitled "10 Broccoli Benefits" from FitLife.tv, illustrates and summarizes some of the antioxidants and other key nutrients found in broccoli and how these nutrients help to promote and/or restore good health, as well as aid in reducing the risk for cancer, osteoporosis, macular degeneration, cardiovascular and other chronic diseases.

Infographic source and for many really interesting videos, recipes and articles on the benefits of broccoli and other vegetables, juicing, detoxing and health, visit FitLife.tv - Broccoli.





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Health Benefits of Root Vegetables [Infographic]

Eat Root Vegetables for Their Health Benefits and to Replace Grains in the Diet
Infographic from Dr. John Axe

Root vegetables provide complex carbs and starch, are high in fiber, are an excellent source of anti-inflammatory and alkalizing antioxidants, as well as certain vitamins, minerals and other nutrients that have a wide range of proven health benefits.

Starchy, complex carbs are also very satiating, providing a feeling of fullness and satisfaction and, thus, potentially decreasing snacking which generally leads to weight gain and interferes in weight loss efforts.

Root vegetables are typically high in dietary fiber.  Dietary fiber is essential to digestive health, helps detoxify the body, and is thought to greatly aid in weight loss.

For individuals with gluten intolerance or sensitivity, starchy root vegetables are a healthy option to replace grains in the diet.

This infographic entitled "Benefits of Root Vegetables" from Dr. John Axe illustrates other important health benefits of root vegetables.

Healthy root vegetables include carrots, leeks, parsnips, potatoes, rutabagas, sweet potatoes and turnips.

See:  Root Veggies 101

Infographic and to read the article on root vegetables health benefits go to:  Top 10 Root Vegetables to Replace Grains.

Related:

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Power Foods for Heart Health
The Benefits of Going Green

Root Veggies 101 [Infographic]

Root Veggies 101:  Appearance, Health Benefits, Preparation
and Cooking, Storage and Taste - Infographic from Meals.com

From Meals.com regarding Root Vegetables:

"These often under-unappreciated vegetables have recently been gaining in popularity for both home cooks and star chefs because of their incredible nutritional value, exceptional taste, low calorie count, and reasonable prices. 

According to the USDA Nutritional Nutrient Database, these nutritional storehouses are great sources of vitamins (A, B and C) and many essential minerals. 

Because they are easy to store and widely available in fall and winter when other vegetables are scarce and more expensive, simple-to-prepare and deeply flavorful root vegetables make a perfect choice for a vegetable addition to your menu planning.  Since most root vegetables can be prepared in a variety of different ways they are considered some of the world’s most versatile vegetables."

This infographic entitled "Root Veggies 101" illustrates and briefly explains the appearance, health benefits, seasonality, common preparation methods, storage and taste of seven root vegetables, namely carrots, leeks, parsnips, potatoes, rutabagas, sweet potatoes, and turnips.  To see a larger version of the infographic and read the full article, visit the infographic and article source, Meals.com - Root Veggies 101.

Related:
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6 Obese and Overweight Body Types

6 Obese and Overweight Body Lifestyle Types
via Natural Health Care For You and Healthy Sector

Where you store body fat can give you important clues about aspects of your lifestyle that are causing the accumulation of fat in a particular area or areas of your body (such as the belly, hips or thighs) and what you can do in terms of lifestyle changes to target that fat.

The 6 Obese and Overweight Body "Lifestyle Types" are:

1 Overconsumption (Eating Too Much) Food
2 Nervous Stomach
3 Gluten Intolerance/Sensitivity
4 Metabolic Obesity
5 Venous Circulation
6 Inactivity

To learn more about the each of these six types of obesity/overweight, go to Healthy Sector - Now You Can Find Out Which Body Part Has the Most Fat According to Your Lifestyle and How to Deal With It.  

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Physical Activity Pyramid [Infographic]

Physical Activity Pyramid

A sedentary lifestyle over an extended period of time is thought to contribute to (or may even be directly responsible for) all kinds of health problems including weight gain and obesity, loss of muscle and bone, and a sundry of serious chronic diseases.

The U.S. Department of Health and Human Services and many health and wellness experts advise adopting a more active lifestyle which includes at least 60 minutes of physical activity a day.  The actual type of physical activity that an individual should engage in depends on various factors including his or her age, fitness level, and any physical limitations.  Persons who have been sedentary, are pregnant or nursing, or have a medical condition should always consult with a healthcare professional before starting an exercise program.

That said, many sedentary but otherwise healthy individuals often don't know where to start or how to proceed as they get in better physical shape.  This Physical Activity Pyramid from Fitness for Life  by Charles B. Corbin and Guy Le Masurier can help to serve as a guideline for how much, how often and what type of exercise is generally recommended.  For more information, including an excerpt from the book, visit The Physical Activity Pyramid at HumanKinetics.com (where we found this infographic).

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