15 Foods to Include in an Everyday Diet [Infographic]

15 Foods To Include in an Everyday Diet
Infographic from FitnessHealthZone.com

There are certain foods that seem to be included on the lists of "the healthiest food to eat on a daily basis" of many nutritionists, functional medicine doctors and holistic healers.

This infographic, entitled 15 Foods That You Should Include in Your Everyday Diet, is a very fine representation and summary of what leading nutrition, health and wellness experts recommend.  The foods include:

✿ Yogurt
✿ Green Tea
✿ Dark Green Leafy
    Vegetables
✿ Black Beans
✿ Oats
✿ Berries
✿ Walnuts
✿ Oranges
✿ Cereals
✿ Carrots
✿ Tomatoes
✿ Spinach
✿ Bananas
✿ Olive Oil
✿ Almonds

Why are these foods considered to be so healthy by so many?

The fruits and vegetables are all powerhouses of vitamins, minerals and antioxidants, having a high content of phytochemicals, dietary fiber and other important nutrients.

The cereals and oats are the whole grain versions, which represent slow-releasing carbohydrates and lots of dietary fiber, both of which help control blood sugar levels and aid in weight loss.

See:  Fiber for Weight Loss

The nuts and olive oil are excellent sources of Omega-3 and Omega-6 fatty acids, which are considered healthy fats and which are needed by both the body and the brain.

See:  Healthy Fats for the Brain

Green tea is rich in antioxidants and boosts metabolism, helping with weight loss, including belly fat.

Related:
The Top 10 Superfoods for Exceptional Health
15 Foods That Boost Metabolism
15 Foods That Cleanse the Liver
9 Foods That Lower Blood Pressure

Infographic source and more health, diet, nutrition and fitness information from FitnessHealthZone.

The Real Food Summit Free Online Event

The Real Food Summit Free Online Event

The Real Food Summit, a 9-day free online event, hosted by Sean Croxton, presented by UndergroundWellness.com takes place July 8 - 16, 2014 and features 27 video presentations by nutritionists, farmers, researchers and other "real food" experts.

For more information and to register, visit The Real Food Summit. Note Skinny Diva is not affiliated with this event.

The summit speakers and topics include:

Real Food Defined
Joel Salatin - Founder, Polyface Farms

The Role of Fish and Seafood in the Real Food Diet
Chris Kresser, L.A.c - Integrative Health Practitioner

The Historical Truth about Raw Fruit Consumption
David Getoff - Board Certified Clinical Nutritionist

Eating Whole Foods for Body, Mind and Soul
Paul Check - Founder, C.H.E.K. Institute

Genetically Modified Foods:  What the People Want to Know
Jeffrey Smith - Author, Seeds of Deception 

The Bountiful Benefits of Bone Broths
Sarah Pope - Blogger, The Healthy Home Economist

Weston Price on Primitive Wisdom
Chris Masterjohn - Blogger and Doctoral Candidate

Pottenger's Prophesy:  The Powerful Impact on Food on Epigenetics
Gray Graham, N. T.P. - Author Pottenger's Prophecy: How Food Resets Genes for Wellness or Illness

Real Food for Fertility
Donielle Baker - Author, Naturally Knocked Up

The Role of Raw Milk in Rebuilding the Broken, Depressed American Immune System
Mark McAfee - Founder, Organic Pastured Dairy

Reviving the Tadition of Fermentation
Jenny McGruther - Blogger, Nourished Kitchen

Breaking Through the Hype:  Five Simple Questions
Catherine Shanahan, MD - Author, Deep Nutrition: Why Your Genes Need Traditional Food and
Food Rules: A Doctor's Guide to Healthy Eating 

When Animals Eat Right, You Can, Too
John Wood - Farmer, US Wellness Meats

Superfoods:  Why You Should Add Them to Your Diet
Yuri Elkaim - Blogger and Author, Eating for Energy

Real Food and Nutritional Ignorance that Caused Obesity
Zoe Harcome - Author, The Obesity Epidemic: What Caused It? How Can We Stop It?

Homo Carnivorus:  What We Are Designed to Eat
Barry Groves, PhD

Why You Should Take Fermented Cod Liver Oil
Kelly the Kitchen Kop - Blogger and Author

Cure Tooth Decay:  Remineralize Davities and Repair Your Teeth Naturally with Good Food
Rami Nagel - Author Cure Tooth Decay: Heal And Prevent Cavities With Nutrition - Limit And Avoid Dental Surgery and Fluoride [Second Edition] 5 Stars

Fat and Happy:  How Traditional Fats Affect Well-Being
Kim Schuette - Certified GAPS Practitoner

Pedicide:  How to Feed Your Children So They Don't Become Victims of Our Modern Food Culture
Pam Schoenfeld - Registered Dietician

Real Food and Weight Regulation
Matt Stone - Blogger, 180 Degree Health

Micronutrient Deficiency:  The Missing Link in the Fight Against Obesity?
Mira and Jayson Calton - Co-Authors Naked Calories : The Calton's Simple 3-step Plan to Micronutrient Sufficiency

Real Food Digestive Troubleshooting
Jordan Reasoner and Steven Wright - Bloggers & Authors

Solving Adrenal Burnout
Pam Killeen - Author Addiction: The Hidden Epidemic: Common Sense Solutions for our #1 Health Problem

Empowering Fertility
Kaayla T. Daniel, PhD - Author, The Whole Soy Story: The Dark Side of America's Favorite Health Food

We Are What We Eat:  How What We Eat Affects Everything Within and Around Us
Aaron Lucich - Film Producer and Director

Weight Loss - 8 Secret Weapon Foods [Infographic]

Weight Loss - 8 Secret Weapon Foods [Infographic]

Every year, Americans spend billions of dollars on weight loss products.

These include the latest fad diets with severe calorie restrictions, unnatural food combinations, supplements, injections, exercise equipment and programs of every type and description.  Most, if not all, promise quick and painless significant weight loss.  And, while many people do have some initial success following the latest dieting trend, nearly everyone gains the weight back.

More recently, functional medicine physicians, nutritionist and other holistic health experts are suggesting that successful and long-term weight loss is as simple as eating healthy, natural whole foods.

That is, foods that are naturally low in fats and calories, that are nutritious and appetite satisfying, and contain dietary fiber.

This infographic entitled "8 Secret Weapon Foods for Weight Loss" illustrates some of these foods including:

✿  Mushrooms
✿  Apples
✿  Eggs
✿  Soups
✿ Hot Chili Peppers
✿ Oatmeal
✿  Bran Cereal
✿ Low Calorie Desserts

Related:
5 Proven Ways to Lose Weight and Keep it Off
10 Tips for Guaranteed Weight Loss
10 Common Weight Loss Mistakes
The Truth About Diets
How to Lose Belly Fat

Infographic Source:  Unknown - please contact us for credit

Infographic: Guide to Greens

The nutrition experts agree:  a diet rich in leafy green vegetables (aka "greens") is essential to good health and is instrumental in preventing and reversing disease, including obesity.

Greens also play a key role in weight loss and healthy weight maintenance because they are:

❤ Low in calories
❤ High in dietary fiber
❤ Nutrient dense
❤ Have powerful cleansing and detoxification properties

Leafy greens are packed with essential vitamins, minerals and phytonutrients (aka phytochemicals) and provide many health benefits across all body systems.

Many leading dietitians and nutritionist recommend eating generous amounts of a wide variety of leafy greens on a daily basis.

This infographic entitled "Guide to Greens" provides an excellent reference on the nutritional composition and health benefits of the following 13 types of leafy green vegetables, including how to select, store and prepare them:

Arugula
Belgian Endive
Cabbage (Savoy, Red, Napa, Bok Choy)
Chards (Swiss and Rainbow)
Collards
Dandelion Greens
Escarole
Frisee
Kale (Lacinato and Curly)
Radicchio
Spinach
Turnip Greens
Watercress

Related:
The Benefits of Going Green
8 Produce Picks for Better Blood Pressure

Infographic Source:  Unknown - please contact us for credit

Infographic: 5 Colors of Phytonutrients

Phytonutrients (aka phytochemicals) are natural compounds or chemicals found in vegetables, fruits, beans, legumes, nuts, seeds, grains, tea and other plant foods.

Phytonutrients are thought to have powerful antioxidant, anti-inflammatory, cellular repair, detox and cleansing, and other health-promoting and disease-preventing properties.

Although it is estimated that there are 25,000 to 40,000 phytonutrients, scientists have only recently started to study them.  Thus far, mounting research suggests that they may be very effective in preventing and treating a wide range of medical conditions, including heart disease, cancer and diabetes.

Many phytochemicals are concentrated in the pigment of fruits, vegetables and other plants and are what gives these foods their fabulous color.  This is where terms like "colors of health", "eat your colors" and "rainbow of health" come from.

Although the USDA now recommends that half (or 50%) of the new "Chose My Plate" should consist of fruits and vegetables, studies show that only a small percentage of Americans eat the daily recommended amount of plant-based foods and, hence, are not getting the valuable health benefits of phytonutrients nor essential vitamins, minerals and dietary fiber.

This infographic entitled "5 Colors of Phytonutrients", illustrates many of the foods containing important  phytonutrients and briefly describes their health benefits for each color group.

Further Reading:
The Health Benefits of Phytochemicals
Phytochemicals:  The Cancer Fighters in the Foods We Eat
What is the Special Nutritional Power Found in Phytonutrients?


 Infographic Source: Natural Healthy Concepts

Infographic: Amazing Health Benefits of Bananas

Infographic: Amazing Benefits of Bananas

The banana is one of nature's healthiest original "fast foods".  Easy to pack and take on the go, it doesn't need any refrigeration or special utensils.  Just peel and eat.  It doesn't get any simpler (or better) than that!

Considered by many nutrition experts to be a superfood and a superfruit, bananas are rich in vitamins B6 and C, potassium, manganese, iron, pectin, dietary fiber and other important nutrients and are thought to confer many important health benefits  across various body systems.

Bananas are used both internally (digested) and topically in many natural cures and remedies applications for a wide variety of medical conditions.

This infographic illustrates but a few of those health benefits, including:

✔ Strengthening the body's circulatory system
✔ Overcoming depression and increasing happiness
✔ Restoring and normalizing regular bowel functions
✔ Improving mood and reducing PMS symptoms
✔ Stabilizing and regulating blood glucose levels
✔ Improving alertness
✔ Helping in smoking cessation
✔ Relieving anemia
✔ Providing energy

Related:
Bananas:  Properties and Health Benefits

Infographic Source:  Handy Health and Wellness Tips

Infographic: Garlic Medicinal Properties Uses

Garlic is one of nature's healthiest foods (considered a superfood) and oldest cultivated plants.  For thousands of years the world over, it has been valued for its medicinal properties and used in various natural healing remedies, both internally and topically.

Garlic is a member of the allium family of vegetables and is related to onions, leeks, scallions, shallots and chives.  It is anti-fungal, anti-bacterial, anti-viral and anti-inflammatory across all body systems.  Its unique nutrient composition is thought to (among other things):

✔ Reduce the risk of certain cancers
✔ Lower blood pressure and cholesterol
✔ Prevent hardening of the arteries
✔ Reduce risk of blood clots
✔ Destroy bacteria and viruses
✔ Enhance detoxification

Further Reading:
What's New and Beneficial About Garlic
All About Allium Vegetables


Infographic Source:  Pharmacognosy's Topics - Medical Plants (Garlic)

Infographic: Amazing Benefits of Coconut Water

Recently, we have been hearing and learning about the many health and healing benefits of coconut oil.  What about coconut water?

Coconut water has anti-oxidant properties and is anti-bacterial, anti-viral and anti-inflammatory.  It is rich in vitamins, minerals and other nutrients, particularly potassium, calcium and chloride.  It is naturally low in calories, fat and dietary cholesterol, making it an excellent choice for individuals on a weight loss diet.

As this infographic points out, coconut water is although thought to:

✔ Boost energy
✔ Aid digestion
✔ Promote cardiovascular health
✔ Fight viruses
✔ Prevent diabetes
✔ Revitalize cells
✔ Accelerate metabolism
✔ Promote weight loss

Related:
17 Beauty Uses for Coconut Oil
Health Benefits of Coconut Oil

Infographic Source:  Unknown - please contact me for credit

Infographic: Health Benefits of Cabbage

This infographic highlights the nutrient composition and the many health benefits of cabbage.

In addition to being a nutritional powerhouse, cabbage is rich in anti-oxidant vitamins and a compound called indole-3-carbinol, which is thought to both inhibit and cleanse carcinogens, thus making cabbage a potent detoxification food.

Low in calories and high in dietary fiber, cabbage is also an excellent healthy choice for those on a diet to lose or maintain weight.


Cabbage is a member of the cruciferous (or brassica) family and is closely related broccoli, cauliflower, kale and turnips.  Varieties of cabbage include:

Green cabbage
Red cabbage
Savoy cabbage
Bok Choy
Chinese cabbage (also called wombok or napa cabbage)

Cabbage should be consumed in both raw and cooked form, as both appear to offer different health benefits.  When cooking cabbage, quick steaming  is recommended over other cooking methods.

Further reading:
Eating Healthy with Cruciferous Vegetables
Types of Cabbages

Infographic source:  Unknown - please contact us for credit.

Infographic: Lemon Medicinal Properties Uses

Lemons have been used in both topical and internal natural health remedies as well as in beauty treatments for centuries the world over.  This beautifully illustrated infographic, entitled "Lemon Medicinal Properties Uses", describes the nutritional content, pharmacological activity and healing properties of this common citrus fruit.

Related:
Health Benefits of Drinking Lemon Water

Infographic Source: Pharmacognosy's Topics - Medicinal Plants (Lemon)