Body Cleanse and Detox - 15 Top Fruits [Infographic]

Body Cleanse and Detox - 15 Top Fruits
Infographic from Fitness Republic

The Body's Natural Ability to Detox

The human body has detoxification pathways which work to get rid of harmful chemicals, heavy metals and other substances that we ingest, breathe in or absorb from food, water, cleaning and personal care products, cosmetics and other items in our environment.

We sometimes forget that detoxification is an ongoing process.  That is, the body is busy detoxifying every day.

In order to effectively neutralize, break down and eliminate toxins, the body requires a sufficient amount of clean water, dietary fiber, vitamins, minerals, antioxidants, enzymes and other micronutrients including the B vitamins, vitamins A, C, D and E, copper, zinc, selenium and iron.

Many of the nutrients required for detoxification are "essential" - i.e., the body cannot synthesize them on its own either at all or to an adequate amount and must be obtained from dietary sources.

Hence, it is easy to see how our diet choices help or hurt our body's natural ability to detoxify.

Fruits for Cleansing and Detoxing

Certain fruits (as well as certain vegetables, herbs and spices) have a high water and fiber content and are rich in the various nutrients that are required by the body for cleansing and detoxification.

Although there are times when following a detox or cleanse protocol may be indicated, many holistic health professionals recommend including more fruits and vegetables in the diet every day to support the body's daily detoxification processes.

Infographic

This infographic lists and briefly describes 15 fruits that are thought to be particularly helpful in supporting natural detoxification:

✔ Lemons
✔ Watermelon
✔ Blueberries
✔ Pomegranate
✔ Apples
✔ Avocados
✔ Grapefruit
✔ Cranberries
✔ Figs
✔ Kiwi
✔ Papaya
✔ Cucumber
✔ Goji Berries
✔ Pineapple
✔ Strawberries

The amount of fruit you should be eating every day depends on your age, sex, level of physical activity, health or medical condition, and other factors.

To learn more about current dietary guidelines and recommendations for fruit, including what constitutes a serving, visit Choose My Plate - All About the Fruit Group.

Infographic Source

This infographic is from Fitness Republic.  To read more about this subject, please go to 20 Fruits for Body Cleansing (Fitness Republic).

Related

Top 15 Nutrient Rich Foods
Top 10 Superfoods for Exceptional Health
Top 15 Anti-Inflammatory Foods
15 Foods to Include in an Everyday Diet
25 Common Fruits and Their Health Benefits

Wellness Therapies - Finding Your Inner Zen [Infographic]

Finding Your Inner Zen - Wellness Therapies to
Live a Happier and Healthier Life
Infographic from FIX.com

The Quest for Health and Happiness

Everyone wants to be healthy and happy.

And it seems that health and happiness go hand in hand.  A study based on data gathered by the U.S. Census suggests that health is a powerful determinant of a person's happiness - far more powerful than the person's income or wealth.

So, money doesn't buy happiness after all!

Rather than work harder and longer to increase wealth (which actually can have a negative effect on health), consider making time and spending money on wellness therapies.


Natural or Nature Based Wellness Therapies

Natural, holistic or nature-based therapies foster positive emotions and support health, healing, recovery and physical, mental, emotional and spiritual wellness.

Wellness therapies or programs also benefit the individual in other important ways.  People report increased energy, accelerated healing, less tension and anxiety, and better, more restorative sleep.


Infographic

There are many types of therapies to choose from.  This infographic entitled "Wellness Therapies - Finding your Inner Zen" briefly describes three relatively unconventional therapies that you can try:

☯ Sound Therapy
☯ Aerial Yoga
☯ Holistic Wellness Retreats

Of course there are many others including meditation and mindfulness techniques, cleansing and detox programs, acupressure, aromatherapy, music and light therapy - just to name a few.


Infographic Source

Infographic source and to learn more about how holistic wellness therapies can help you live a happier and healthier life, please read the article at Finding Your Inner Zen - Wellness Therapies to Live a Happier and Healthier Life.


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Soul Food:  21 Ways to Nourish Your Body and Elevate Your Mind
Find Your Yoga
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Healthworks USDA Organic Certified Quinoa - My Review on Amazon

A Plant Derived Protein Packed Superfood that is Recommended for Healthy Weight Loss and Healthy Diabetic Diet

Healthworks USDA Organic
Certified Quinoa

Plant-Based Protein

When I tell people I eat almost exclusively plant-based (vegan), one of the questions I always get asked is about protein. Where and how do I get my protein? It still surprises me that so many people continue to be unaware of the protein that is found in plant foods like beans, legumes and, of course, quinoa.

Quinoa:  A Plant-Derived Protein Superstar


Quinoa is a superstar among plant foods when it comes to protein. Healthworks Organic Quinoa contains about 6 grams of protein per serving - which is about 1/4 cup dry and 1 cup cooked. For me, this means that one cooked serving gives me 13% of the RDA (recommended daily allowance) of protein. (To calculate your RDA for protein, just Google "how to calculate protein RDA")

Quinoa Nutrition and Health Benefits
Infographic Source:  FitFabFun

Quinoa:  Vitamins, Minerals and Fiber 

In addition to being packed with plant derived protein (which is thought to be easier on the liver and kidneys than animal protein derived protein), Healthworks Organic Quinoa is rich in important vitamins and minerals including the B vitamins, vitamin E, calcium, iron, magnesium, phosphorous and potassium.

And lets not forget fiber! Healthworks Organic Quinoa has 3 grams of fiber per serving which is approximately 12% of the RDA. It is estimated that most Americans do not get enough fiber. Yet fiber plays such an important role in health, including helping to maintain bowel health, lower cholesterol levels and control blood sugar levels. It is thought that a high-fiber diet also aids in achieving and maintaining a healthy weight.

See:  Fiber for Weight Loss
See:  15 Healthy High Fiber Foods


Quinoa:  Recommended for Healthy Weight Loss

So, if you are looking to lose some weight, Healthworks Organic Quinoa can help with that in several ways ... (in addition to the fiber content) ....

• one serving has only 165 calories (and one serving is pretty filling especially when combined with raw, steamed, stir-fried or raw vegetables or leafy greens)
• one serving contains only 3 grams of fat and no or very little saturated fat (which means you choose which type of healthy fat you want to use, if any)
• one serving has no or very little sugar (the health and weight loss benefits of this are obvious!)
• the carbs in quinoa are mainly complex carbohydrates (which means you will not get the spike in blood sugar - in fact, quinoa has has lower glycemic index score which means it helps to maintain / stabilize blood sugar levels and that is why its one of the foods that is recommended for a healthy diabetic diet)

Healthworks Quinoa:  Rinsing, Soaking, Sprouting

The Healthworks Organic Quinoa is not pre-rinsed. This means you will have to rinse it. However, this minor "inconvenience" will usually save you some money if you compare the pricing to pre-washed brands. Also, rinsing it yourself means you have control over the quality of water in which you rinse it.

Personally, I like to soak and sprout quinoa before cooking it when time permits. Soaking and sprouting generally always makes the grain, pseudo-grain legume, bean, seed or nut more nutritious and bio-available. That is, your body can more readily absorb and use the nutrition available in the plant if it is soaked and sprouted.

Quinoa Salad - Serve Warm or Chilled
yellow onions, tomatoes, garlic,
cilantro, green onions, coconut oil,
harissa paste, turmeric powder
and Celtic sea salt

Preparation:  Creamy or Firm Texture

For preparation, if I want a creamier quinoa texture I simmer it as per the instructions. If I want a firmer texture where the individual seeds (or more accurately, the pseudo-grains) are less sticky and more separate, I measure a small amount of healthy fat into the sauce or a large skillet pan, add the quinoa and stir it over low heat until the individual seeds/grains are coated with the healthy fat, then add the liquid, bring it to a boil, reduce the heat to very low and cover it - basically letting it steam cook until done.








Healthworks Quinoa:  Sourced from Sustainable Farmers, USDA Certified Organic

Other important factors I appreciate about Healthworks Organic Quinoa is that it is sourced from sustainable farmers, it is USDA certified organic (as distinguished from other organic certifying organizations or agencies), it is fresh and tastes and cooks just as expected.

See:  Know Your Food Labels - What Are You Really Eating?

Disclosures

Disclosure: I was fortunate to be selected to purchase Healthworks Organic Quinoa at a discount in exchange for my honest review and opinion. When I say fortunate, I really mean that! It was a special opportunity to get a small discount on a product that I already love and have a very high opinion of.

Disclosure:  I am an Amazon affiliate and may earn a small commission if one of my readers clicks through a link to Amazon and completes a purchase.

I'm attaching a picture of one of my favorite ways of eating quinoa - a slightly spicy quinoa salad that can be eaten warm or cold - ingredients include yellow onions, tomatoes, garlic, cilantro, green onions, coconut oil, harissa paste, turmeric powder and Celtic sea salt.

Are Carbs Healthier Than We Thought? The Latest on Carbs [Infographic]

The Latest Research on Carbs :  Are
Carbohydrates Healthier Than We Once Thought?
Infographic from FIX.com

Carbs Bashing

With the recent popularity of paleo and other trendy low-carb and high-fat diets, carbohydrates have become public enemy number 1 in the dieting and weight loss world.

But not all carbs are created equal and it is important to understand the different types of carbs, and how each type impacts health and weight.

SEE:  CARBS AND YOUR DIET


Low-Fat vs. Low-Carb Diets for Weight Loss

Individuals on both low-fat and low-carb diets experience body weight loss when they cut back their calorie consumption and/or increase their activity level.

Most individuals on low-carb diets initially experience a greater body weight reduction than individuals on a low-fat diet.  Thus, it appears that low-carb diets are "better" for weight loss.  However, this initial greater body weight reduction is from loss of water stored in glycogen* because 1 gram of glycogen attracts about 3 grams of water.

Hence, switching to a low-carb diet causes depletion of stored glycogen and release of the water stored along with the glycogen.  The water weight loss is reflected on the scale as body weight loss.  Dieters should not confuse this initial body weight loss with fat weight loss.  As soon as they eat enough carbs to restore the glycogen stores, they will experience a water gain which will reflect on the scale as body weight gain.

SEE:  HOW CAN YOU BURN YOUR STORED FAT?

*Glycogen is stored in muscle tissues and the liver and is a readily mobilized storage of glucose.  (Carbs are broken down into glucose before being absorbed into the bloodstream; unused glucose is converted to glycogen.)


Infographic

This infographic and the accompanying in-depth article (link below) explains the different types of carbs, how carbs affect the body and summarizes the findings of the latest research on low-fat and low-carb diets.

The infographic and article also explain how carbs affect blood sugar, how to assess foods based on the Glycemic Index (GI) versus the Glycemic Load (GL) and offers five tips for smart carb consumption.


Source

Infographic source and to read the article (including citations to studies), please visit The Latest on Carbs: Are They Healthier Than We Once Thought?


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Decoding Diets - Which One is Right for You?
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Growing and Eating Microgreens [Infographics]

Growing and Eating Microgreens
Infographic from FIX.com

What are Microgreens?

Microgreens are tiny, tender, edible vegetable greens and herbs usually only one to three inches in length.  Until recently, microgreens were primarily used only in trendy and fine dining restaurants to enhance the beauty, flavor and color of the dishes served.

Locally grown microgreens are often offered at farmer's markets.  More recently, they have found their way into health food markets and some grocery stores.

Microgreens, Sprouts and Baby Greens

Microgreens, sprouts and baby greens are are not the same thing.  What is the difference?

All three begin as a seed. Sprouts are germinated seeds.  Microgreens are young seedlings.  Baby greens are young vegetable greens that are harvested before they are fully grown and mature.


Why Include Microgreens in Your Diet?

Microgreens are classified as a superfood because they are nutrient dense, i.e., packed with vital nutrients including vitamin C, vitamin E, vitamin K, lutein and beta-carotene.

According to a study assessing the nutrition content of 25 commercially available microgreens published by USDA researchers, microgreens possess significantly higher nutrient densities than their mature counterparts.

So, as an example, red cabbage microgreens were found to have 40 times more vitamin E and 6 times more vitamin C than mature red cabbage leaves.

Grow Your Own

Although microgreens are becoming more mainstream and can often be bought at certain markets like Trader Joe's, they tend to be expensive compared to other produce.

The good news is that you can grow your own.  Microgreens are typically grown in trays and many can be harvested in just 7 to 21 days.

Infographic

This infographic from FIX.com illustrates and summarizes how to grow and eat microgreens.

Infographic source and to learn more about picking, growing and using microgreens, please visit Growing and Eating Microgreens - FIX.com.

Related

15 Foods to Include in an Every Day Diet
Top 15 Anti-Inflammatory Foods
Top 15 Nutrient Rich Foods (Powerhouse Foods)

The Benefits of Going Green

Restore Your Natural Sleep Cycle with Meditation [Infographic]

Restore Your Natural Sleep Cycle with Meditation
Infographic from Lifehack.org

Sleep and Health

Sleep plays a critical role in our health.  It is thought that chronic sleep deprivation can lead to an increased risk for a range of medical conditions, from heart disease to obesity.

It is estimated that sleep problems, like insomnia, are an epidemic in the modern West.  Unfortunately, many people ignore the problem and try to get by regularly using stimulants, like coffee and energy drinks.

Sleep and Weight

Any weight loss expert will tell you that, in order to lose weight, or to prevent unwanted weight gain, you need to get an adequate amount of quality, restorative sleep. This is because sleep has a very powerful effect on metabolism.  Getting enough sleep is as important as regularly exercising and eating healthy.

Meditation - The Cure

Scientific research shows that a regular meditation practice has many health benefits.

According to a sleep study as described in this infographic, meditating before going to bed has been shown to improve sleep cycles in various ways, including helping approximately 60% of the study participants overcome insomnia.

Infographic Source 

For more information about the sleep study, how meditation improves sleep and how to meditate before going to bed, please visit the infographic source:

Supercharge Your Sleep by Meditating Before Bed - Lifehack.org

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17 Science-Backed Sleeping Hacks to Boost Health 
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