What Your Fingernails Say About Your Health [Infographic]

What Your Nails Say About Your Health - Fingernaill Health Analysis and Health
Status Clues - Infographic from Berkely Wellness
Fingernail Analysis: Health Clues

Fingernail health analysis is a long-established, time-honored practice in traditional medicine, such as Ayurveda and Traditional Chinese Medicine, because various medical conditions and diseases can affect fingernails.

It seems that modern, mainstream medicine is also beginning to pay attention to irregularities in nails, as a potential indicator of a chronic disease or health issue.

From The Mayo Clinic:  7 Fingernail Problems Not to Ignore


This infographic entitled "What Your Fingernails Say About Your Health"  from Berkeley Wellness illustrates and briefly describes five common nail irregularities:

✔ White Bands (Muehrcke's Nails)

✔ Nail Clubbing

✔ Horizontal Indentations (Beau's Lines)

✔ Spoon Nails (Koilonychia)

✔ White Nail Plates (Terry's Nails)

Although this infographic is a great starting tool, and irregularities in nails may be cosmetic or the result of an injury or aging, certain nail irregularities could be a sign to a serious medical condition.

Therefore, nail irregularities should be brought to the attention of a qualified healthcare professional for further assessment.

Infographic source, and for more information about preventive health and wellness, please visit:

What Nails Say About Your Health - Berkeley Wellness

  1. The World's Healthiest People
  2. Are Your Bad Habits Killing You?
  3. East vs. West Medicine
  4. How Inflammation Affects Your Body
  5. Home Remedies for Common Ailments

How Can You Burn Your Stored Fat? [Infographic]

How Can You Burn Your Stored Fat?
The Facts on Weight Gain, Fat Loss, and
Energy Use for the Calories we Consume
Infographic from Lean Strong Body
Don't Diet; Burn the Fat Instead

The days of dieting to lose body weight are a relic of the past.  Fad and other diets that promise fast or easy weight loss that's reflected by a number on the scale are out.  Why?

Because many of these diet plans and programs don't take into consideration what you actually lose.

Water, fat, muscle gain and loss are all reflected in the scale number.  Quick weight loss schemes often cause loss of lean body mass, along with water weight and fat.

The experts tell us that lean body mass, or muscle, is what drives your metabolism.  More muscle generally means a higher metabolic rate, and more calorie and fat burning, even at rest.

Benefits Maintaining or Increasing Lean Muscle Mass

A greater efficiency in fat and calorie burning are not the only benefits of lean muscle mass.  It is well accepted muscles also improve balance, sleep, mental health, help regulate and control blood sugar, and increase strength.

But there's more.  According to an article, "The Underappreciated Role of Muscle in Health and Disease", published in The American Journal of Clinical Nutrition:

" ... muscle plays a central role in whole-body protein metabolism, which is particularly important in the response to stress. Furthermore, abundant evidence points to a key role of altered muscle metabolism in the genesis, and therefore prevention, of many common pathologic conditions and chronic diseases."

The article goes on to discuss muscle protein in whole-body metabolism, muscle and the acute response to critical illness, the role of muscle in chronic disease, obesity and muscle, muscle in insulin resistance and diabetes, muscle and osteoporosis, and solutions to muscle loss.

All of these benefits translate into a healthier, happier, more active lifestyle and a reduced risk of injuries.

With such convincing evidence for maintaining and increasing lean muscles, the focus of any weight loss program should be on burning the fat while maintaining or increasing muscle mass.

The Infographic

In order to assess to be able to properly assess whether a potential diet or weight loss program will preserve muscle while burning fat, its important to understand how food and calories are processed in the body.

This infographic entitled "How Food and Calories are Processed in the Body: The Facts on Weight Gain, Fat Loss, and Energy Use ..." from LeanStrongBody.com helps us to do just that.

And not only that.  The infographic also covers topics that are essential to solving the fat burning puzzle, including:

 The macronutrient sources of stored energy
✔ What happens in the body when we eat
✔ How can we burn our stored fat
✔ Exercise including strength (resistance) training and cardio

For a full-size version of the infographic, and more information on fat loss, visit How Food and Calories are Processed in the Body - Lean Strong Body.

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  3. 5 Proven Ways to Lose Weight and Keep It Off
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  5. 15 Fat Burning Foods

Soul Food - 21 Ways to Nourish Your Body and Elevate Your Mind [Infographic]

Soul Food - 21 Ways to Nourish Your Body and
Elevate Your Mind (Mind-Body Connection)
Infographic from Scalar Energy Healing
Optimal Health:  The Mind-Body Connection

Optimal health is not just about eating a clean diet of nutrient dense foods and getting in the right kind of exercise.

Its also about balancing our emotions.

The holistic model of wellness suggests that our mind and emotions, which includes our thoughts, beliefs, attitudes, feelings and perceptions, plays a critical role in our health by positively or negatively influencing our body's physical responses.

Mind-Body Medicine: Not a New Concept

The understanding that emotions affect physical health is not a new idea.  Although largely ignored by modern Western medicine, the notion of the mind-body connection dates back thousands of years in human history.  Examples are Ayurveda, Traditional Chinese Medicine and shamanic healing practiced by virtually every society throughout the ages.

The concept of the mind-body connection is not limited to Eastern and indigenous cultures.  The Western concept can be traced back to the Classical Greek and Greco-Roman periods.

More recently, studies examining the mind-body connection utilizing modern research methods suggest a scientific basis for the existence of this connection.

An excellent book on the subject is  The Cure Within: A History of Mind-Body Medicine by Anne Harrington.

Mind-Body Techniques

Mind-body practices include many diverse techniques and strategies that seek to balance the mind, body and spirit, and to  enhance the mind's positive influence on the biological functioning of the body.

Some of these techniques are facilitated by a knowledgeable practitioner but many can be done alone, in private, without any special equipment or supplies.


This infographic entitled "Soul Food - 21 Ways to Nourish Your Body and Elevate Your Mind" from Scalar Energy Healing illustrates some practical mind-body techniques and practices:

☯ Aphrodisiacs
Oil Pulling
☯ Volunteering
☯ Deep Abdominal Breathing
☯ Easting Anti-Inflammatory Foods
Restorative Sleep
☯ Learning
☯ Reading
Chakra Balancing
☯ Physical Activity
☯ Practice of Compassion
☯ Scalar Energy
☯ Acupuncture
☯ Feng Shui
☯ Self-Acceptance

Other mind-body practices include:

☯ Art Therapy
☯ Guided Imagery
☯ Hypnosis and Hypnotherapy
☯ Massage
☯ Music and Dance Therapy
☯ Light and Sound Therapy
☯ Progressive Muscle Relaxation
Mindfulness Training
☯ Qigong and Tai Chi
☯ Prayer

Infographic source, to view the infographic in a large format and for more information on health, vitality, and energy healing, visit Soul Food - Scalar Energy Healing.


Breathing for Health
Mindful Eating
17 Science-Backed Sleeping Hacks to Boost Health
Healing Food for Your Chakras

Health Benefits of Teas and Tisanes [Infographic]

Health Benefits of Teas and Tisanes (Herbal Teas) - Infographic from Express Vending
What is a Tisane?

Tisane (from the French word "herbal infusion") is an herbal tea consumed for its medicinal properties and health benefits.

Tisanes are commonly made from a decoction of dried herbs, flowers, fruits and spices and are distinguished from "true teas" (black, green, white, etc.) because they do not contain any actual tea leaves.

Health Benefits

Generally, both true teas and herbal teas are considered to confer a variety of health benefits.

Specific herbal teas, or tisanes, are often associated with specific illnesses, health issues and medical conditions.

Over the centuries, specific herbal preparations and blends have been developed to address inflammation, high blood pressure, insomnia, infections, digestive disorders, water retention and bloating, chronic fatigue, memory ... the list goes on.

Some tisanes are also used for detoxification and cleansing and as an aid in weight loss.


This infographic entitled "Health Benefits of Teas and Tisanes" from Express Vending illustrates various true teas and tisanes and the corresponding symptom, illness or medical condition for each.

For example, Ginger Tea is thought to be effective for nausea, morning sickness, dizziness and menstrual pain.

Scientific Studies

According to Express Vending, the selected list of teas and tisanes in the Infographic is based on a review (at WebMD) of  scientific studies which support the effectiveness of the active herbal ingredient.  To learn more, please visit The Health Benefits of Teas & Tisanes - Express Vending.

  1. Health Benefits of Medicinal Teas
  2. 7 Healing Herbal Teas
  3. 15 Herbal Teas for Health and Every Ailment
  4. Tea: How to Choose and Brew the Perfect Cup
  5. 11 Reasons to Drink Green Tea

How to Remove Water Retention Naturally [Infographic]

How to Remove Bloating, Swelling and
Water (Fluid) Retention Naturally
- Infographic -
70% Water

In the average person, about 70% of the human body consists of water.  Water is in and around every cell and we absolutely need it - not just to survive - but we need adequate hydration to thrive.

Chronic dehydration has been linked to weight gain and various illnesses, diseases and medical conditions.

>>> Why Dehydration Makes You Sick and Fat

Bloating, Swelling and Water Retention

Sometimes, however, we suffer from bloating, swelling and fluid (water) retention.  Water retention is an excessive build up of fluid in various parts of the body, including tissues, body cavities and the circulatory system.


The most common causes of fluid retention are a high sodium (salt) intake, weak circulation in leg veins, congestion or blockage of the lymphatic system and, in women, hormonal changes during the menstrual cycle.

Other causes can also include prescription and over-the-counter (OTC) medicine, overweight or obesity, low-calorie and acidic diets, a build up of metabolic wastes (toxins) throughout the body, allergies, inflammation and various health issues.

Infographic: Removing the Water Naturally

If you suffer from a medical conditions, a chronic disease or severe bloating and swelling, you should always seek the advice of a qualified medical professional or healthcare provider.

That said, there are many things you can do to help prevent, reduce and remove the bloating naturally, as this Infographic illustrates:

 Watch and reduce your sodium intake.  Large amounts of salt are often found in processed, junk and fast foods

✔ Drink plenty of water.  Water hydrates and flushes out toxins.

>>> Do You Need 8 Glass of Water a Day?

✔ Drink botanical (herbal and fruit) tea.  Certain teas are thought to help ease bloating and water retention.  These include parsley, dandelion, ginger, bilberry, hibiscus, fennel and lemon teas.

>>> 15 Herbal Teas for Health and Every Ailment

✔ Eat Clean and Fresh, Skip the Refined Foods.  Eat plenty of fresh, raw fruits and vegetables that have a high water content and are rich in calcium and magnesium.

>>> Magnesium:  The Super Mineral

Exercise Regularly.  Exercise helps to flush out excess water, sodium and toxins from the body.

  1. Drink Your Way to Weight Loss
  2. Why You Need Water in Your Life
  3. Are You Magnesium Deficient?  (How to Find Out)

Infographic Source

Unknown - if you are the author of this infographic, please contact us so we can credit you properly.

Periodic Table of Vitamins [Infographic]

Periodic Table of Vitamins - Infographic from Daily Burn
Periodic Table of Vitamins

Vitamins.  Minerals.

We know that micronutrients are essential to the proper functioning of the human body and that deficiencies are implicated in a variety of illnesses, chronic diseases and medical conditions.


This infographic from Daily Burn is an excellent, easy at-a-glance guide to essential micronutrients.  Color coding specifies whether the nutrient is most beneficial or associated with immunity, heart health, beauty (skin, hair, nail health), mental health, general body and all body organs and systems.

There is also a key for food categories in which each micronutrient can be found.

  1. 10 Daily Nutrients
  2. Supplements vs. Food Visual Guide
  3. Guide to Optimizing Vitamin and Supplements
  4. Colors of Phytonutrients (Phytochemicals)

15 Minute Mindfulness Techniques for Stress Reduction [Infographic]

15 Minute Mindfulness Techniques for
Stress Reduction - Infographic from FIX.com

Mindfulness and Stress Reduction

Evidenced based scientific research conducted at leading universities, medical schools and in the private sector informs us that the practice of mindfulness has many health benefits.

One such very important benefit which has now been extensively studied and consistently documented is stress reduction.

Stress and Disease

Why is stress reduction so important?

Chronic stress has been linked to a myriad of diseases, illnesses, health problems and conditions including cancer, cardiovascular disease, diabetes, eating disorders, systemic and local infections, colds, viruses, depression and anxiety.

In fact, it is estimated that 75-90% of all primary care doctor visits are for stress-related issues.  Yet, studies have found that only a small percent of visits to primary care physicians include a discussion of the relationship between stress and illness and stress reduction methods.

In other words, it is widely thought that stress is a key underlying issue in health problems but suffering individuals are often not informed, counseled or taught about this subject or about methods to reduce stress.

Effects of a Mindfulness Stress Reduction Practice

According to the many studies, individuals who engage in a regular mindfulness practice routinely experience, among other things, a significant reduction in pain and tension levels, a significant decrease in anxiety and depression, a reduction in blood pressure, improved attention and focus, an enhanced ability to cope with short and long term stressful situations, greater energy and an improved self-esteem.

How to Practice Mindfulness

Mindfulness generally involves both a formal and an informal practice.  The formal practice consists of a sitting or a moving meditation.  The informal practice involves a way of living.  That is, a way of being in the world and a way of  experiencing our daily life.

Infographic:  15 Minute Mindfulness Techniques

This infographic from FIX.com illustrates and explains four mindfulness techniques that can be done in about 15 minutes:

 Mindful Breathing
☯ Mindful Eating
☯ Body Scan Meditation
☯ Mindful Yoga

For more information about this infographic, please visit:  Mindfulness Techniques to Reduce Stress - FIX.com

Learn Mindfulness-Based Stress Reduction (MBSR) Online

There are two excellent 8-week online MBSR course offerings:

eMindful Life - a paid "live' course conducted by Steve Flowers.  Currently, the fee for this course is $275.00

Palouse Mindfulness - a  100% free "on demand" course created by a fully certified MBSR instructor and modeled on the program founded by Jon Kabat-Zinn


What is Mindfulness Meditation?
The Body on Meditation
A Skeptic's Guide to Meditation
Meditation Styles
Meditation in 12 Steps

Are You Magnesium Deficient? How to Find Out [Infographic]

How to Find Out if You Are Magnesium Deficient
Infographic from Easy-Innume-Health

Magnesium Deficiency in American Adults

According to various sources, most adult Americans (estimated at 75 - 80%) are deficient in magnesium.

The recommended daily value for magnesium is 400 mg per day.  However, adults eating the Standard American Diet (SAD) are only getting 300 mg per day or less.

Magnesium Deficiency and Obesity / Overweight Connection? (The Belly Fat Blog)

Certain individuals are thought to be particularly at risk for magnesium deficiency.  These include people with Type 2 Diabetes, Crohn's disease, Hypothyroidism and Hashimoto's, Celiac and IBS.

Also at risk are older adults, persons with a history of alcoholism, and those taking certain prescription and over-the-counter (OTC) medications like proton pump inhibitors.

Food Sources of Magnesium

Health experts, including physicians, nutritionists and dietitians, generally advise getting magnesium from food, whenever and to the extent possible.

Excellent food sources of magnesium include leafy greens, whole grains, nuts, beans, legumes and seeds.

Magnesium Rich Foods for Better Health, Reduced Belly Fat (Belly Fat Blog)


In some cases, supplementation may be recommended.  Individuals considering supplementation should do their research and consult with a qualified healthcare professional.  A health professional will often make recommendations based on the results of testing.

Testing for Magnesium Deficiency

What tests are available for detecting a magnesium deficiency and what is the best way to find out if you are deficient in magnesium?

According to this infographic, there are several lab tests available but the best way to determine whether or not you have a deficiency is to check your symptoms.  In the accompanying article  Your Magnesium Level is Virtually Worthless Information, the author of this infographic states that relying on actual signs and symptoms of deficiency is the most reliable way to detect deficiency.

However, since many of these symptoms can be indicative of other nutrient deficiencies, imbalances, acute or chronic medical issues, getting the right lab test, or set of sets, would still be recommended by health professionals.

An excellent article explaining the pros and cons of the various methods of testing, including Serum, RBD, Ionic, Exa and Loading/Tolerance tests, is:  How to Test for Magnesium Deficiency:  Top 5 Ways from My Magnesium Deficiency.


Magnesium, The Super Mineral
Magnesium, Health and Diet

Essential Oil Body Map [Infographic]

Essential Oil Body Map - Reference for EO, Body Part and Ailment
Infographic from Baldwins Co. UK

Essential Oil Use for Health and Healing

Long before modern pharmaceutical drug based medicine came along, essential oils have been used for medicinal purposes by virtually every culture around the globe.

More recently, science is beginning to catch up as studies and scientific research examines and confirms the potential healing properties and health benefits of various plants.

As a result (and due to problems with pharmaceuticals such as toxicity and drug interaction), a renewed interest in nature's medicine is taking place.

And one of the areas of great interest is essential oils, many of which have antioxidant, antimicrobial and anti-inflammatory properties.  

The Infographic - a Quick Reference "Map"

The use of essential oils for health and healing is both an art and a science.  Certain oils are associated with certain body organs and systems, as this infographic entitled "The Essential Oil Body Map" illustrates.  

This map is useful as a quick reference guide for selecting the essential oil that is frequently associated with a particular ailment, health issue or medical condition.  Usually several different oils or combinations are recommend for a specific ailment.  

To view and print a larger version of this infographic and for more information about health, herbs, oils, food and supplements, please visit G BALDWIN & CO.

Warning About Therapeutic Use

It can get quite complicated and essential oils should not be used casually.  It is always best to do research or consult a qualified aromatherapist or other holistic health professional before using essential oils therapeutically.  Fortunately, there are a number of really great books on the subject, as well as many online resources, both free and paid.


That Vitamin Summit - Separating Fact from Fiction [Free Online Event]

That Vitamin Summit - Separating Fact from Fiction 
In this free, online event, 25 health and wellness experts help separate fact from fiction about vitamins, minerals and other supplements.

Confusion and Questions

There is a lot of confusion about supplementation these days.  While many leading physicians, nutritionists, dietitians and other health experts recommend a variety of supplements and even formulate and sell their own brands, other well-respected experts warn against using them.

Aside from the question of whether or not to take supplements, there are also many other related questions.  For example, how to choose a good quality supplement, dosage, interactions with pharmaceutical drugs, and etc.

That Vitamin Summit 

That Vitamin Summit may answer some of these relevant questions, and help to explain:

  • How many vitamins SHOULD I be taking, and from what sources?
  • Vitamin Brands. Could some of them actually be bad for you?
  • Will I just have expensive pee? Or are my supplements money well spent?
  • Cancer, Heart Disease and Diabetes. Which vitamins can really help me with these diseases?
  • Vitamin K2. Why haven't we heard much about it until lately?
  • My Children's health. Is it really wise to give them a lot of vitamins?
  • Can't I get enough from just eating fruits and vegetables.

To view this event for free from May 12 to 18, 2016, sign up at That Vitamin Summit.  Disclosure:  we are not an affiliate nor compensated in any way for this post.

The Expert Speakers and Topics

Andrew Saul
Treatment of Common Conditions
Visit this speaker's website

Dr Joseph Mercola
  • Nutrition from food
  • Vitamins for an aging population
Visit this speaker's website

Robert Whitaker
The manipulation of mental health
Visit this speaker's website

Dr Thomas Levy
Avoiding and Treating Heart Disease
Visit this speaker's website

Ty Bollinger
Fighting cancer with supplements
Visit this speaker's website

Dr Alan Gaby
Nutrition instead of medication
Visit this speaker's website

Sayer Ji
Supplement safety & Nutrition from food
Visit this speaker's website

Dr David Brownstein
Iodine & Health
Visit this speaker's website

Eric Zielinski
Essential oils as supplements
Visit this speaker's website

Jordan Rubin
The REAL truth about protein powders
Visit this speaker's website

Dr David Jockers
Nutrients for a leaky gut 
Visit this speaker's website

Dr Ron Hunninghake
Vitamin C treatment
Visit this speaker's website

Erin Elizabeth
The unintended series
Visit this speaker's website

Wendy Myers FDN
Minerals and Health
Visit this speaker's website

Helen Saul Case
  • Children and Vitamins 
  • Women, Health and Vitamins
Visit this speaker's website

Chris Wark
Essential Anti-Cancer Nutrition & Supplements
Visit this speaker's website

Dr Carolyn Dean
The magnesium miracle
Visit this speaker's website

Dr Bonnie Kaplan
Visit this speaker's website

Dr Kate Rheume Bleue
Vitamin K2
Visit this speaker's website

Dr Damien Downing
Allergy treatment
Visit this speaker's website

Dr Bo Jonsson
Vitamins and Depression
Visit this speaker's website

Dr Hyla Cass
Supplementing mental health
Visit this speaker's website

Phillip Day
Supplements worldwide
Visit this speaker's website

Dr Derrick-DeSilva
Probiotics and Omega 3's
Visit this speaker's website

Cabbage Soup Diet for Weight Loss and Detox [Infographic]

How to Follow The Cabbage Soup Diet
Infographic from Dr. Axe
Its very like that you've read or heard the stories about 10, 11 or more pound weight loss in one week on the Cabbage Soup Diet.

My Experience

Years ago, I tried it and lost 8 pounds in 7 days.  Back when I tried it, I did it strictly for the fast weight loss results, not as a detox or cleanse.

Easier Than a Juice Cleanse or Liquid Detox?

More recently, my interest in this diet has been renewed mainly because of the potential detoxification or cleansing benefits.

I recall that the diet easy to follow for me.  Probably because there is a regular intake of food  - contrasted with quick weight loss diets, detox protocols or cleanses - which usually feature mainly liquids, like juices, shakes or smoothies.

Unlimited Soup and Recipes

The original diet called for unlimited amounts of cabbage soup plus different selected other foods on each of the seven days.

The soup itself includes cabbage, onions, bell peppers, celery, tomatoes, vegetable juice, garlic, lemon, shallots or green onions.

You can find the original recipe as well as updated recipes online.  The basic recipe can be varied to individual taste so long as it does not include any starchy vegetables.  If you want to do the diet mainly for detox, you can ramp it up by adding herbs like cilantro and parsley.

"How To" Infographic

This infographic from Dr. Josh Axe illustrates "How to Follow the Cabbage Diet".  For information about the diet's potential weight loss and detoxification effects, please visit and read Dr. Axe's blog article:  The Cabbage Soup Diet:  For Weight Loss or Toxin Removal?

The Cabbage Soup Diet is low in calories and low in fat.  It is considered a fad diet not a long-term diet plan.  Even as a short-term quick weight loss "fix", it may not be appropriate or advisable for certain people - always check with a qualified medical professional particularly if you have any health or medical condition.


Is Your Diet Toxic?
Why Should You Detoxify and Cleanse Your Body?
How to Naturally Cleanse Your Body
Whole Body Cleansing and Detoxification
15 Foods That Naturally Detox and Cleanse the Body

Meditation in 12 Steps [Infographic]

Meditation in 12 Steps - Infographic from Sivananda Yoga Europe

Why Meditate?

I'm sure by now you've heard (repeatedly!) that meditation is good for you!

Nearly every health, wellness and self-improvement expert recommends (and sometimes insists) that a regular meditation practice is central to optimal health and improves or promotes physical, emotional, mental and spiritual healing.

Learn more about meditation health benefits:  The Body on Meditation

Meditation Styles

Just as there is no shortage nowadays of different yoga styles, there are also various meditation styles - both traditional and modern.

Meditation Practice

This inforgraphic entitled "Meditation in 12 Steps" from Sivananda Yoga Europe is based on the work of Swami Vishnudevananda, a yoga master, author, peace activist and founder of the international Sivananda Yoga Vedanta Centres.

The infographic illustrates and briefly explains the recommended techniques and steps in establishing and maintaining a regular meditation practice, including selecting the time and place, posture, breathing and object or focal point concentration.

More Information

To learn more about Sivananda Yoga meditation (and yoga) techniques, philosophy, education and training courses, intensives and other opportunities in Europe, please visit Sivananda Yoga Europe.

To learn more about International Sivananda Centers, please visit their homepage.


Yoga Mind and Body

The Sivananda Companion to Yoga: A Complete Guide to the Physical Postures, Breathing Exercises, Diet, Relaxation, and Meditation Techniques of Yoga

Yoga:  Your Home Practice Companion

Infographic source / link:  Meditation in 12 Steps


What is Mindfulness Meditation?
A Skeptic's Guide to Meditation
5 Minute Mini Meditation

Five Minute Mini Meditation [Infographic]

Five Minute Mini Meditation - Infographic from Guard Your Health
Meditation:  How Long and How Often?

Most meditation teachers and other health and wellness experts advise meditating two times a day for 20-60 minutes - once in the morning and again in the evening.

Although this is the general recommendation for purposes of improving health, as well as restoring and balancing the mind and body, studies have shown that even very brief periods of meditation - as short as 5 - 10 minutes - done regularly, correctly and with intent can be very beneficial.

From PubMed.gov:  Regular, brief mindfulness meditation practice improves electrophysiological markers of attentional control

Good News for Beginners and Those with Hectic Schedules

This is very good news because, realistically, if you've never meditated before, it will be very difficult and even frustrating to sit for 20 minutes, much less 60 minutes, at least at the beginning.

Additionally, many people have very busy schedules.  Even experienced meditators with a regular practice might find it difficult to sit for their usual 20-60 minutes on some days.

Infographic:  Five Minute Mini Meditation

This infographic, entitled "Five Minute Mini Meditation" from Guard Your Health illustrates and explains how to do a very simple 5 minute meditation that is based on counting breaths.

Surely everyone can find 5 minutes to take a break from even the most hectic schedule.  Try it but remember:  in order to receive the benefits of meditation, the key is to practice regularly.

Infographic source and more health tools, topics, information and resources:  Meditation:  Stress Relief in Five Minutes - Guard Your Health


What is Mindfulness Meditation?
The Body on Meditation
A Skeptic's Guide to Meditation
Meditation Styles

Clean Eating Grocery List [Infographic]

Clean Eating Grocery List
Infographic from Change in Seconds

What is Clean Eating?

Clean eating is about avoiding processed, refined and toxic foods and instead selecting and purchasing the healthiest and highest quality natural whole foods and ingredients.

Organic and Local

This means seeking out and buying organic and locally grown fruits, vegetables and herbs, whenever possible. If you eat animal products, it means selecting meat, eggs and dairy from animals that are humanely raised, fed a natural diet and not given hormones, steroids, antibiotics and other drugs. Think: cage free; grass-fed.

Raw or Lightly (Minimally Cooked)

Clean eating is also about eating plenty of raw, fresh produce and cooking and preparing various foods in a way that doesn't create additional toxins (such as from high-heat cooking). The goal is to preserve the nutritional value of the food as much as possible.

A Few More Concepts

Other clean eating concepts include:

✔ eating whole, unrefined grains while avoiding "white" food

✔ drinking plenty of filtered water

✔ avoiding sodas and energy drinks

✔ choosing healthy fats

✔ using natural sweeteners while avoiding artificial sweeteners and processed sugar

Infographic and Download

This infographic entitled "Clean Eating Grocery List" from Change in Seconds wonderfully illustrates many excellent examples of unrefined, clean, whole foods.

Source and More Info
You can view the infographic in a larger format, download a clean food grocery list and get lots more information on clean weight loss, fitness, lifestyle and healthy living at Clean Eating Grocery List (Infographic and Download) - Change in Seconds.


Chart of Vitamin Rich Foods [Infographic]

A Chart of Vitamin Rich Foods - Infographic from Health Perch
In his book, The New Super Nutrition, Your Guide to Super Health and Vitality, author Richard Passwater, PhD, refers to surveys and studies which illustrate just how poorly Americans nourish themselves.

For example, it is estimated that as many as 80% Americans are deficient in Vitamin B-6, 75% are deficient in Magnesium, 68% are deficient in Calcium, and 57% are deficient in Iron.

Other vitamin deficiencies (estimates range from 30% to 50%) occur in Vitamins A, B-1, C, B-2, B-12 and B-3.

Why are Americans so under nourished?

One reason is the type of foods we eat.  Processed and fast foods are often devoid of essential nutrients.  Not only that.  Processed and fast foods often contain ingredients, chemicals and other components that interfere with proper absorption of nutrients.

Another reason is the quality of the foods we eat.  Large scale farming operations grow crops in nutrient depleted soil and extensively use pesticides, herbicides, and insecticides. Commercially farmed animals are fed a diet of GMO crops, hormones, antibiotics and other drugs.

Thirdly, there is no shortage of diet books, plans and programs.  Some of these plans recommend eating very small amounts of foods from certain food groups.  Or eliminating certain food groups altogether.  Good examples are low-fat diets and low-carb diets.

People trying to lose weight or address a health issue go from one fad diet or eating trend to another, focused on the macronutrients (protein, fat, carbohydrates) without regard to important and essential micronutrients (vitamins, minerals, phytochemicals, enzymes).

How to Increase Essential Nutrient Intake

Supplements are one way of getting essential nutrients. Most holistic health experts, however, recommend getting our nutrients from food to the extent possible.

This infographic entitled A Chart of Vitamin Rich Foods illustrates key vitamins and nutrients, explains their health benefits and lists foods that contain a good amount of the vitamin.

To increase your micronutrient intake, select high-quality (generally meaning non-GMO, locally and organically grown) whole foods (that is, foods in their natural state) and pay attention to their nutritional values.

Infographic source and more information:  A Chart of Vitamin Rich Foods - Health Perch.

15 Foods to Include in an Every Day Diet
15 Nutrient Rich (Powerhouse) Foods 

Infographic:  10 Daily Nutrients
Supplements vs. Food Visual Guide
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