Showing posts with label Infographic. Show all posts
Showing posts with label Infographic. Show all posts

75 Healthiest Foods on the Planet [Infographic]

75 Healthiest Foods on the Planet
Infographic from Nutrition Realm

This infographic from Nutrition Realm lists 75 of the healthiest foods on the planet.  To read the accompanying article and for more information on nutrition, food, diets, health and fitness, please visit
The Awesome Benefits of Eating Healthy Foods Updated - Nutrition Realm.

Notably, the dairy and meat categories have been omitted from the list.

Nuts and seeds are also missing from the list.

Some of the other foods listed are also controversial, depending on which health expert you listen to and believe and/or which diet dogma you ascribe to:

🔹 Starchy vegetables like sweet potatoes, peas, squash, yams and carrots
🔹 Soybeans, tofu, miso, soy milk and other soy products
🔹 Fruits, especially sweet fruits
🔹 Fruit smoothies, orange juice and other fruit juices

Healthy vs. Unhealthy Foods

There is a lot of disagreement and confusion about which foods are healthy and which foods are not healthy.

Here is the thing.  Certain foods, like junk, processed and prepared foods are unhealthy.  That's something that anyone with a little knowledge of human health and nutrition can agree on.

As to the different groups of unprocessed, whole foods, or certain foods within each food group - well that just depends.  Many factors come into play.  For example, your genetics, your healthy history and your current health status, how the food was grown or raised, and how the food is prepared.

Scientific Research

There is strong scientific evidence that certain foods may promote health and reduce the risk for premature aging, some cancers and various medical conditions and chronic diseases.  There is also a decent amount of available research relating to foods that may promote overweight, obesity and increase the risk for certain diseases.  Unfortunately, many health "gurus" cherry pick the research and tell you only about the studies that support their agenda.

What You Can Do

How Not to Dieby Michael Greger, MD
First, its important to get informed.  Keep an open mind while you are learning.  Think about how what you are learning relates to your own particular health situation and circumstances.  Work with a qualified health and wellness professional.

One of the better books recently written on the subject of how various foods affect our health is How Not to Die by Dr. Michael Greger MD.  Dr. Greger is an internationally-renowned physician, nutrition expert and the founder of

In How Not to Die, Dr. Greger explains the latest scientific evidence relating to diet and causes of disease-related death in simple, easy-to-understand language.

The book includes 134 pages of citations and references to scientific studies.

6 Things You Can Add to Water for Better Digestion [Infographic]

6 Things You Can Add to Water for Better Digestion
Infographic from Vitaful 
Water and Health

We all know that need plenty of clean, pure water to help us stay adequately hydrated and to dilute and remove metabolic wastes and toxins from our bodies.

Water plays a critical role in just about every aspect of our physiology, including in the gastrointestinal (GI) tract and digestive system.

Read:  Why You Need Water in Your Life

Digestive System

We are now learning what traditional medicine like Ayurveda already knew thousands of years ago:  that a well functioning digestive system is the key to health.

Today, if you go to a holistic health practitioner with a set of symptoms that seem unrelated to the digestion, the practitioner will likely ask you questions about your digestive function.

Many practitioners trained in holistic and functional medicine look to treat any digestive imbalance or disturbance as a first step.

Improving Your Digestion

There are many things you can do to improve your digestive system. and one of the easiest and simplest ways is to use water as a "healing" agent.  Pure, clean water is known for its many health benefits and curative effects.

Certain herbs, spices and foods are also known for their beneficial effects on the digestive system.

Combining water with these herbs, spices and foods can act as a natural remedy and promote good gut health.


This infographic from Vitaful lists six things that can be added to water to aid and improve digestion, flush out toxins, boost metabolism, help to create digestive enzymes, promote healthy bowel movements, balance pH levels, relieve cramps, boating, gas, indigestion and help to alleviate symptoms of certain GI infections or disorders like Irritable Bowel Syndrome (IBS):

🌿  Lemon or Lime Juice
🌿  Apple Cider Vinegar
🌿  Fresh Mint Leaves
🌿  Cucumber
🌿  Cinnamon
🌿  Ginger Root

For more information please visit Vitaful on Facebook or its new website.


Amazing Water Remedies
Green Tea Detox Water
Is Your Diet Toxic?
The Importance of Whole Body Detoxification and Cleansing
How to Naturally Cleanse Your Body
Whole Body Cleansing and Detoxification
Detoxification and Dieting

Coffee : Recent Updated and Proven Health Benefits [Infographic]

Coffee:  Recent Updated and Proven Health Benefits
of Coffee
Infographic from
Infographic Highlights

☕️ Coffee is rich in vitamin B2, B3, B5, manganese and potassium (as well as other vitamins, minerals and phytochemicals)

☕️ Coffee can help increase fat burning by up to 10% in obese individuals and up to 29% in lean individuals [1]

☕️ The caffeine in coffee can boost the metabolic rate by 3-11% [2]

☕️ Long-term coffee drinkers may have a significant reduced risk for developing Type 2 Diabetes, with each daily cup lowering the risk by about 7% [3]

☕️ Coffee consumption may lower risks for Alzheimer's [4] and Parkinson's [5] as well as for certain types of cancers, including colorectal and liver cancer [6]

☕️ Coffee drinkers may have a reduced risk of heart disease and stroke [7]

☕️ Women who drink 4 or more cups of coffee a day may have a lower risk of becoming depressed [8]

Infographic Source

This infographic is from  For more information please visit [Infographic] 12 Proven Health Benefits of Coffee.  



[1]  Effects of caffeine on energy metabolism, heart rate, and methylxanthine metabolism in lean and obese women

[2]  Normal caffeine consumption: influence on thermogenesis and daily energy expenditure in lean and postobese human volunteers.

[3]  Coffee, decaffeinated coffee, and tea consumption in relation to incident type 2 diabetes mellitus: a systematic review with meta-analysis.

[4] Caffeine as a protective factor in dementia and Alzheimer's disease.

[5]  Dose-response meta-analysis on coffee, tea and caffeine consumption with risk of Parkinson's disease.

[6]  Influence of coffee drinking on subsequent risk of hepatocellular carcinoma: a prospective study in Japan.

[7]  Coffee consumption and risk of coronary heart diseases: a meta-analysis of 21 prospective cohort studies.

[8]  Coffee, Caffeine, and Risk of Depression Among Women

The Pros and Cons of Coffee Consumption [Infographic]

These days, just about every popular health and wellness guru will tell you that you must stop drinking coffee.  Like gluten, coffee is now widely considered a bad boy in holistic health circles.

The Pros

Numerous scientific studies suggest that the antioxdants, vitamins, minerals and phytochemicals in coffee may provide a wide range of health benefits.  A growing body of scientific literature shows that moderate consumption of coffee may be neuroprotective, cardioprotective, hepatoprotective, and chemopreventive.

The research also suggests that coffee consumption may reduce the risk for developing certain medical conditions and chronic diseases including metabolic syndrome, type 2 diabetes, obesity, liver cirrhosis, fatty liver disease, gallbladder disease, Alzheimer's, Parkinson's, strokes, and certain cancers.

A partial list of studies relating to coffee consumption and obesity, weight loss, and metabolic syndrome is at the end of this post.

The Pros and Cons of Coffee Consumption - Infographic from Jason Tham

The Cons

Naturally, coffee consumption is not recommended for everyone.  Coffee can be addictive, interfere with sleep, hamper absorption of certain vitamins and minerals, raise blood pressure, lead to dehydration, aggravate heartburn, and worsen symptoms of certain gastrointestinal conditions or disorders such as irritable bowel syndrome (IBS) in some people.

Pregnant and lactating women, individuals with high blood pressure and/or other medical conditions are generally advised to limit coffee consumption or eliminate coffee and other caffeinated beverages altogether from their diet.

It is always highly recommended that you seek the advise of a qualified healthcare professional who is familiar with your medical history and current health status in order to help you determine whether drinking coffee (and how much) is appropriate for you.


This infographic from Jason Tham was published on   The infographic enumerates the some of the pros and cons of coffee consumption.

Some studies of interest

  • Dark roast coffee is more effective than light roast coffee in reducing body weight, and in restoring red blood cell vitamin E and glutathione concentrations in healthy volunteers.
  • Consumption of caffeinated beverages might support weight loss maintenance.
  • In overweight and obese participants, lower coffee consumption was correlated with a significantly higher risk of abdominal obesity, hypertension
  • Coffee consumption and risk of the metabolic syndrome: A meta-analysis.
  • Inverse Correlation Between Coffee Consumption and Prevalence of Metabolic Syndrome

How Taking Turmeric (Curcumin) Blocks Fat, Removes Liver Toxins [Infographic]

How Taking Turmeric Helps Your Body Block Fat and Your Liver
Remove Toxins as Fast as Possible
Infographic from Healthy Cures Magazine
Turmeric (Curcumin)

Curcumin is a biologically active polyphenolic compound present in the spice turmeric (Curcuma longa).

Extensive research over the past 30 years has shown that curcumin plays an important role in the prevention and treatment of various pro-inflammatory chronic diseases including neurodegenerative, cardiovascular, pulmonary, metabolic, autoimmune and malignant diseases.  Numerous lines of evidence indicate that curcumin has antioxidant, anti-inflammatory, antimicrobial, anti-cancer, hypoglycemic, and wound healing effects. [1]

Ayurvedic Killer and Dissolver of Fat

Turmeric has been used in traditional Ayurvedic medicine for thousands of years to help prevent and treat a variety of illnesses and chronic health conditions, including obesity.

In Sanskrit, turmeric has least 53 different names including "mehagni" (killer of fat) and "rabhangavasa" (which dissolve fat). [2]

Curcumin May Assist the Body in Metabolizing Fat

More recent research suggests that curcumin may assist the body in metabolizing fat, and thereby help prevent weight gain as well as promote weight loss.

In one study, researchers found that curcumin reduces the formation of fat tissue by suppressing the blood vessels needed to form it. [3]

In other studies, curcumin's potent anti-inflammatory properties were found to have favorable effects against obesity, metabolic syndrome, and other pro-inflammatory obesity-related conditions and diseases.[4]


This infographic from Healthy Cures Magazine illustrates some of beneficial effects of turmeric and includes top five ways to get turmeric into your diet.

For more information on how turmeric may help block fat, remove liver toxins, boost the immune system, reduce inflammation and cholesterol levels, and prevent cancer, please visit How Taking Turmeric Helps Your Body Block Fat and Your Liver Remove Toxins as Fast as Possible - Healthy Cures Magazine.


Insulin Resistance - 10 Tips to Improve Your Metabolism
How Inflammation Affects Your Body
Your Amazing Liver

Spices for Weight Loss


  • [1] Recent Developments in Delivery, Bioavailability, Absorption and Metabolism of Curcumin: the Golden Pigment from Golden Spice (PMC3918523)
  • [2] Chapter 13 Turmeric, the Golden Spice From Traditional Medicine to Modern Science (NCBI Bookhelf  NBK92752)
  • Curcumin Inhibits Adipogenesis in 3T3-L1 Adipocytes and Angiogenesis and Obesity in C57/BL Mice (PMID: 19297423
  • [4] Targeting Inflammation-Induced Obesity and Metabolic Diseases by Curcumin and Other Nutraceuticals  (PMC3144156)

Understanding Added Sugar Guidelines [Infographic]

Understanding Added Sugars Guidelines
Infographic from Diabetic-Connect
WHO "Free Sugars" Intake Recommendation

To reduce the risk of overweight, obesity and dental cavities, the World Health Organization (WHO) recommends that children and adults reduce their intake of "free sugars" to less than 10% of their total energy (calorie) intake.


This infographic from Diabetic-Connect explains the WHO guidelines including:

�?�  Which types of sugars (i.e., "free" or "added" vs. naturally occurring) the guidelines refer to;

�?�  How to calculate the 10% of total calories sugar intake (i.e.,  200 calories = 50 grams = 10 teaspoons of sugar)

�?�  Easy ways to cut out sugar at breakfast, lunch and dinner

For more information, please visit Understanding Added Sugar Guidelines - Diabetic-Connect.

More About Added Sugars

To learn more about added sugars, please see Your Body on Sugar.


25 Reasons Why Sugar is Bad for You

Your Body on Sugar [Infographic]

Learn How Added Sugar Affects the Body
Your Body on Sugar - Infographic from Guard Your Health
Added Sugars Daily Intake Limit

The American Heart Association recommends limiting your daily intake of  "added sugars" to no more than:

�?�  6 teaspoons (25 grams or 100 calories) if you are a woman

�?�  9 teaspoons (36 grams or 150 calories) if you are a man.

What are "Added Sugars"?

According to, "added sugars" are sugars and syrups that are added to foods or beverages when they are processed or prepared.

The major sources of added sugar in the U.S. are regular soft drinks, energy drinks, sports drinks, candy, cakes, cookies, pies, cobblers, sweet rolls, pastries, donuts, fruit drinks and dairy desserts (e.g., ice cream).

Added sugars include:

⚠️️ Brown sugar
⚠️️ Powdered sugar
⚠️️ Corn syrup and solids
⚠️️ Dextrose
⚠️️ Fructose
⚠️️ High-fructose corn syrup (HFCS)
⚠️️ Honey
⚠️️ Lactose
⚠️️ Maltose
⚠️️Maple syrup
⚠️️ Molasses
⚠️️ Nectars
⚠️️ Raw sugar
⚠️️ Sucrose

Added sugars do not include sugar that is naturally occurring in certain foods, like fruit, dairy and some whole grains.


This infographic from Guard Your Health explains how added sugar affects your body, particularly your brain, liver and pancreas.  It also provides examples of the amount of added sugar and naturally occurring sugar contained in certain foods, like a can of soda and an apple.

To learn more, please visit Learn How Added Sugar Affects the Body and How to Curb Cravings with Healthier Choices - Guard Your Health.


25 Reasons Why Sugar is Bad for You

Green Tea Detox Water [Infographic]

Green Tea Detox Water Recipes for Cleansing, Detox and
Weight Loss
Infographic from The Indian Spot

Water and Health

Adequate hydration at all times is thought to be critical to good health. Drinking plenty of clean water throughout the day also helps your body's own internal detoxification system eliminate metabolic waste, toxins and other harmful compounds from the body.

Detox Water

Health and wellness experts often recommend drinking "detox water" during a body detoxification or cleansing program.  Detox water is also commonly recommended as an important weight loss tool as well as a natural remedy in many traditional and holistic healing protocols.

Read: Amazing Water Remedies

Detox water is usually nothing more than pure water infused with various fruits, vegetables, herbs, spices and other beneficial ingredients that contain vitamins, minerals and phytochemicals.

Read:  6 Things You Can Add to Water to Improve Digestion

Green Tea

Green tea has a long history of being used in detoxification, cleansing and as a natural remedy to prevent and treat many different kinds of illnesses and chronic conditions.

Green tea is rich in vitamins, minerals, and certain phytochemicals including catechins, a type of flavonoid that is thought to be a potent antioxidant.

Growing scientific research suggests that green tea consumption may have many health benefits including helping to release fat, lose weight, prevent weight gain, protect the brain, and lower the risk for certain cancers and chronic diseases including diabetes and cardiovascular disease.

Green Tea Detox Water - Infographic

Given the beneficial properties of green tea, it only makes sense that detox water made with green tea would give extra health benefits.

This infographic from The Indian Spot illustrates four delicious, simple green tea detox water recipes.  To learn more, please visit Green Tea Detox Water Recipes for Cleansing and Weight Loss - The Indian Spot.

Other Simple Detox Strategies

Simple and inexpensive at-home strategies include increasing movement and exercise, consuming more fruits and vegetables, incorporating certain spices, dried as well as fresh culinary herbs into dishes, avoiding processed and prepared foods, ensuring adequate hydration by drinking plenty of clean water, deep breathing exercises and getting adequate sleep.  Meditation and yoga are also often recommended to manage stress levels.


  1. Is Your Diet Toxic?
  2. The Importance of Whole Body Detoxification and Cleansing
  3. Why Should You Detoxify and Cleanse Your Body?
  4. How to Naturally Cleanse Your Body
  5. Whole Body Cleansing and Detoxification
  6. Detoxification and Dieting

Detoxification and Dieting [Infographic]

Detoxification and Dieting  - Infographic from U Weight Loss Clinics
Obesogens and Weight Gain

Many weight loss experts maintain that environmental toxins cause hormone, digestive and other imbalances in the body which, in turn, contribute to fat storage and weight gain, especially abdominal obesity aka belly fat.

In fact, a growing number of studies suggest a link between certain chemical "obesogens" and weight gain, obesity and an increased risk for insulin resistance, metabolic syndrome and diabetes. It is thought that chemical obesogens may have different mechanisms of action. For example, they may alter energy metabolism, influence appetite and satiety regulating hormones, or disrupt the gut microbiome - any of which can predispose an individual to weight gain.

Detoxification and Weight Loss

Many weight loss experts also ascribe to the concept that active detoxification and cleansing is an integral and important step in any successful weight loss strategy.

By helping the body eliminate accumulated toxins, balance in metabolic and other functions can be restored, making it easier to release fat.

Detoxification and Diet

There are scores of whole body and targeted (i.e., liver, colon, etc.) cleanses and detoxification programs, protocols and products, ranging from simple, inexpensive at-home strategies to more complex and expensive dietary supplement formulas and procedures, including supervised medical cleanses, that are done at spas and clinics.

One of the simplest ways to detox is to improve your diet by consuming a wide range of fruits and vegetables, incorporating spices and both dried and fresh herbs into your dishes and avoiding processed and packaged foods.

It is well established that different foods can either hurt or help our health as well as hurt or help our weight loss efforts.

Refined, packaged, processed, fast, and junk foods are high in calories, oftentimes high in sugar and unhealthy fats, while being low in nutrient density and dietary fiber - all of which contribute to weight gain and an increased risk for metabolic disorders and various chronic conditions and diseases.

On the other hand, nutrient-dense foods like raw fruits, vegetables, beans, legumes, whole grains, nuts and seeds provide important vitamins, minerals, phytochemicals and dietary fiber - all of which not only promote general good health but also support the body's own internal detoxification system.

A well-planned, plant-based or mostly plant-based whole-food diet that is rich in fruits and vegetables is often recommended not only during cleansing and detoxification but also as a permanent strategy to maintain a healthy weight and increase general health, vitality and wellness.

Choosing How to Detox

Ultimately, which detox and cleanse you choose depends on many factors including your state of health, age, financial means, your reasons or goals (i.e., weight loss, hormone balance, blood sugar balancing, digestive issues, substance abuse recovery, etc.) and how much support you need.

Detoxification and cleanses, particularly the more extreme ones, are not indicated or recommended for everyone.  It is highly recommended that you consult with a qualified medical or healthcare professional before beginning a detox or cleanse program.  This is especially important if you are pregnant, nursing, or have any type of medical condition.


This infographic from U Weight Loss Clinics illustrates and include information about sources of toxins, toxic symptoms, proper detoxification, diseases associated with toxicity, detoxification influences, why and how to detoxify.   For more information, please visit Detoxification & Dieting - U Weight Loss Clinics.


  1. Is Your Diet Toxic?
  2. Why Should You Detoxify and Cleanse Your Body?
  3. How to Naturally Cleanse Your Body
  4. Whole Body Cleansing and Detoxification
  5. Naturally Detoxify Your Liver - 30 Best Foods

The Importance of Whole Body Cleanse and Detoxification [Infographic]

The Importance of Whole Body Cleanse and Detoxification
Infographic from DimMak Herbs

Your Body's Own Internal Detoxification System

Every minute of every day, your body - through its own internal detoxification system - is continuously eliminating metabolic waste products, chemicals, toxins and various other debris and substances.

The primary organs involved are the liver, kidneys, colon, lungs, skin and the lymphatic system.  The blood also plays a key role in the process.

Detox:  Myth or Necessity?

While some health experts maintain that detoxification is a natural process and trying to actively detoxify the body to achieve a health benefit is a myth, medical nonsense and can even be dangerous, many holistic health professionals disagree.

The argument for health benefits derived from actively helping your body to detox is largely centered around the the concept that the body's innate detoxification system is unable to keep up with the toxic burden of our modern world.

For example, it is estimated that there are more than 70,000 chemicals in existence today - many of which have not been tested for human safety.  It is also estimated that each of us comes into contact with hundreds, if not thousands, of these chemicals every single day.  They are present in our food, water, air, personal care products, cosmetics, cleaning products and many different household and personal use products.

Detoxification is Not New

If we look back through the annals of human history, we find that actively detoxifying and cleansing the body is not a new concept.

There is evidence that enemas were used in ancient Egypt, that Hippocrates used herbs and fasting, that native Americans used herbs and sweat lodges, and that both Traditional Chinese Medicine (TCM) and Ayurveda used various detoxification methods to restore digestive balance and to prevent and treat numerous illnesses and chronic conditions.

How to Detox

When it comes to detoxing and cleansing, there are many options.  Detox can be whole body or targeted to a particular organ, such as the liver or colon.  It can be done in stages.  It can be gentle and simple or extreme and complex.

Many holistic health practitioners use and recommend certain herbs that have a long history of use in Traditional Chinese Medicine.  The health benefits and healing properties of many of these herbs have already been and continue to be studied and researched by today's scientists.  Some of these herbs include Cascara Sagrada, Da Huang (Rhubarb Root), Huang Lian (Coptis), Huang Qi (Astragalus), Red Shen (Ginseng) Gan Cao (Licorice), Ginger Root, and Green Tea.


This infographic from DimMak Herbs illustrates key points regarding the importance of detoxification including common sources of toxins and other harmful substances, the connection toxins and certain diseases, the body's detox system, and how to effectively detoxify the body.  To read more and learn about particular herbs used in herbal detox and cleanses, please visit The Importance of Whole Body Cleanse and Detoxification - DimMak Herbs.

  1. Herb Body Map
  2. Healing Herbs and Spices
  3. Is Your Diet Toxic?

Vitamin B12 Benefits, Deficiency, Supplementation [Infographic]

Vitamin B12 Benefits, Deficiency and Supplementation
The Power of  B12
Infographic and Article from Global Healing Center

What is Vitamin B12?

Vitamin B12 aka Cobalamin is a water-soluble vitamin that plays a key role in several vital body functions and processes including in the central nervous system, cardiovascular system, endocrine system and in multiple metabolic pathways.  It is best known for its role in the formation and maintenance of nerve and red blood cells.  It also aids in the synthesis of DNA.

B12 and Bacteria

Vitamin B12 is produced by certain microorganisms aka bacteria that live in the environment but that are also present in a healthy human gut microbiome.  There is a question, however, whether the B12 secreted by bacteria in the microbiome is available to the human host.

B12 in Foods

Since the human body does not make Vitamin B12, it is considered an essential micronutrient that must be obtained from the diet.

Foods that contain relative good amounts of B12 include beef liver, sardines, mackerel, shellfish, raw cheese, raw milk, and fortified cereal and soy products.

B12 Deficiencies

Vitamin B12 deficiency is a major concern in certain parts of the world.

In the U.S., the latest findings indicate that B12 deficiency may be more widespread than was thought.  According to a report by Tufts University, at least 40% of the population is B12 deficient.  Read more here:  B12 Deficiency May be More Widespread Than Thought - USDA ARS.

At particular risk are the elderly, vegans, vegetarians, diabetics, alcoholics, anemics and individuals with certain types of autoimmune diseases and digestive disorders including Irritable Bowel Syndrome aka IBS and gut bacterial overgrowth or imbalances.


Although health experts generally advise to obtain essential nutrients from food, Vitamin B12 supplementation is often recommended for those individuals at risk for deficiency or who have been tested as being deficient.


This infographic from Global Healing Center illustrates and explains some key points about B12 health benefits, deficiency, foods and supplements.  For more information and to read the article please visit What's the Most Absorbable Form of B12? - Global Healing Center.


  1. Periodic Table of Vitamins
  2. Craving This ... Means You're Missing This ...
  3. 10 Daily Nutrients
  4. Supplements vs. Food Visual Guide
  5. Guide to Optimizing Vitamin and Supplements

Insulin Resistance - 10 Tips to Improve Your Metabolism [Infographic]

Insulin Resistance - 10 Tips to Improve Your Metabolism
Infographic from Diagnosis: Diet
Can't Lose Weight?

Are you one of the millions of Americans who has tried just about every diet - Atkins, Best Type, Blood Type, Cabbage Soup, Fat Flush, Glycemic Index, Grapefruit, Hormone, Jenny Graig, Macrobiotic, Master Cleanse, Nutrisystem, Paleo, South Beach, Volumetrics, Weight Watchers, Zone and on and on -  and yet can't lose weight?

Or maybe you initially lose weight but can't keep it off.

Or maybe you are relatively slim yet struggle with central abdominal fat aka belly fat.

It Could Be Insulin Resistance

Insulin resistance (IR) is a condition in which certain cells of the body become resistant to insulin, a hormone that is released by the pancreas in response to elevated blood glucose (sugar) levels.  For example, after you eat, your blood sugar levels go up, and the insulin helps to shuttle the sugar into cells where it is used for energy.

When the insulin receptors on the cells become resistant to the effects of insulin, glucose can't get into the cells.  So, the excess glucose is instead shuttled into fat cells, especially the abdominal fat cells, because fat cells don't generally become insulin resistant.  This is how IR promotes fat storage.

It is currently thought that IR is caused by diet, stress, lack of exercise, inadequate sleep and genetics in a certain percent of the population.

Symptoms of IR

IR can be diagnosed with a combination of lab tests which include testing fasting glucose, insulin, HDL, triglycerides, Hemoglobin A1C and others.  

Common symptoms of IR include:

🔹 Inability to lose weight
🔹 Belly fat
🔹 Fatigue, especially after meals
🔹 Constant hunger, even after a full meal
🔹 Sugar and starch cravings
🔹 Brain fog, difficulty focusing

Preventing and Treating IR

Preventing and treating IR usually involves addressing those lifestyle factors that are thought to cause it -i.e., diet, exercise, stress, and sleep.

Diet and nutrition play a particularly key role in the development, prevention and treatment of IR.   The general recommendation is to eat whole foods while avoiding added sugar, simple carbohydrates, processed and packaged foods, and common food allergens such as dairy and gluten.


This infographic from Diagnosis: Diet contains 10 tips to improve metabolism.  Please go to How to Diagnose, Prevent and Treat Insulin Resistance - Diagnosis: Diet to read the in-depth article on what you need to know about insulin sensitivity and resistance, added sugar, naturally-occurring sugars and starches, refined carbohydrates, IR symptoms, medical tests, and what to do if you have IR.  The article also includes a link to a downloadable PDF of IR tests and target ranges.


25 Reasons Why Sugar is Bad for You
How Can You Burn Your Stored Fat?
17 Science-Backed Sleeping Hacks to Boost Health

25 Reasons Sugar is Bad for You [Infographic]

25 Reasons Sugar is Bad for You
Infographic from Hotze Health & Welness Center International

Sugar (Over) Consumption

According to data from Euromonitor, a market research firm, the average American consumes about 126 grams (about 32 teaspoons) of sugar a day.  To read more about sugar and fat consumption in the U.S. and other countries, please visit Where People Around the World Eat the Most Sugar and Fat - The Washington Post.

How Much is Too Much

The most recent World Health Organization (WHO) guidelines strongly recommend reducing added sugar intake to less than 10% of an adults total energy (caloric) intake and conditionally recommends a further reduction in added sugar intake to less than 5% of total energy intake.  To put this recommendation into perspective, 10% of a 2,000 calorie diet translates to about 50 grams or 10 teaspoons of sugar.

The American Heart Association (AHA) recommends limiting daily added sugar consumption to no more than 36 grams (9 teaspoons) for adult men and 24 grams (6 teaspoons) for adult women.

"Added Sugar"

Added sugar refers to sugars and syrups that are added to foods during preparation or processing or at the table and includes sugar found in honey, fruit juice and various syrups.

Effects of Too Much Sugar

The scientific research indicates that regularly consuming too much added sugar over a period of time can be detrimental to health.

Overconsumption of added sugar is thought to overload and damage the liver, contribute to weight gain and obesity, accelerate premature aging, cause certain hormonal imbalances, suppress the immune system, and increase the risk for various chronic diseases and medical conditions such as heart disease, diabetes, cancer and Alzheimer's, as this infographic from Hotze Health & Wellness illustrates.


To view a larger version of this infographic and for more information, please visit 25 Reasons Sugar is Bad for You - Hotze Heath & Wellness Center International.

Essential Nutrients Your Body Needs [Infographic]

Essential Nutrients Your Body Needs
Deficiencies and Getting Back What Your Body Lacks
Infographic from Riverside Community Hospital
Nutrient Deficiencies are on the Rise

Holistic health experts warn that many of us are actually deficient in important essential nutrients, e.g., vitamins, minerals and micronutrients, in spite of eating relatively large quantities of food.

The most common nutrient deficiencies in the U.S. adult population include:

❗️ Vitamin A
❗️ Vitamin B6
❗️ Vitamin D
❗️ Vitamin C
❗️ Vitamin E
❗️ Vitamin K2
❗️ Calcium
❗️ Magnesium
❗️ Omega-3 Fatty Acids

For more information on vitamin and mineral deficiencies in the U.S., please visit How Much is Too Much? : Appendix B: Vitamin and Mineral Deficiencies in the U.S. - EWG.

Factors Contributing to Nutrient Deficiency

Even healthy food such as fruits and vegetables often lack nutrient density because they are commercially grown in mineral depleted soil.  It is said that the produce we are eating today is not the same nutrient dense produce that our grandparents ate.

Other factors that are thought to be contribute to nutrient deficiencies include:

🔹 Age and gender
🔹 Digestive issues
🔹 Other medical/health issues
🔹 Certain medications
🔹 Overconsumption of processed and packaged foods

Age and digestive issues, for example, can adversely affect your body's ability to absorb nutrients.

Certain prescription and OTC medications, like proton pump inhibitors, antibiotics, diuretics and statins can interfere with absorption of certain nutrients and cause nutrient depletions.

For more information on drug-nutrient interactions please see Common Drug Classes, Drug Nutrient Depletions & Drug-Nutrient Interactions - Parmavite LLC.

Correcting Nutrient Deficiencies

Holistic health professionals generally advise correcting nutritional deficiencies by eating a healthy balanced diet and utilizing nutritional supplements if and when necessary.


This infographic from Riverside Community Hospital how omega-3 fatty acids and vitamins A, B6, C, D and E benefit the body, in which foods each is found and signs of deficiency.  To read more, please visit Essential Nutrients:  Getting Back What Your Body Lacks - Riverside Community Hospital.


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

This infographic from Healthspan entitled "A Guide to Optimising Vitamins ... To learn more about the benefits of Vitamin C, how to get it from foods and which ...

15 Health Benefits of Lemon Water [Infographic]

15 Health Benefits of Lemon Water; 15 Reasons to Drink Lemon Water
Every Morning - Infographic from Natural News


Water is a macronutrient that is essential in human health and healing.

It is the most abundant molecule in the body.  In adults, water constitutes approximately 50-70% of body weight.  The actual amount depends on many factors including age, sex and body composition.  For example, muscle has more water than fat.  Hence, physically fit individuals with a higher percentage of lean muscle and a lower percentage of fat tend to have more water than sedentary individuals.

Water plays a critical role in the major systems of the body including the nervous, digestive/excretory, cardiovascular/circulatory, lymphatic/immune, respiratory, renal/urinary, endocrine, reproductive, integumentary/exocrine and muscular/skeletal systems.

Read:  6 Things You Can Add to Water to Improve Digestion


Lemons are considered by many to be a powerfood due to their many known health and healing benefits.

Lemons are rich in vitamins, minerals, antioxidants and phytonutrients (phytochemicals) such as vitamin C, folate (vitamin B9), potassium and magnesium.

Consumption of various parts of the lemon (juice, peel, extracts) has been studied and linked to certain beneficial effects including those relating to cardiovascular, immune, digestive and renal (kidney) health, insulin resistance, detoxification, overweight, obesity and body fat - e.g., weight loss.

Lemon Water

The curative effects of water combined with the potentially therapeutic actions of the lemon are thought to provide numerous health benefits.

Many holistic health care practitioners recommend drinking lemon water first thing in the morning to restore fluids and nutrients to dehydrated tissues and help flush out toxins and waste products that have built up during sleep.


This infographic from Natural News illustrates 15 health benefits or reasons to drink lemon water.  To see a large version of the infographic and for more information about health, nutrition and healing, please visit 15 Reasons You Should be Drinking Lemon Water Every Morning - Natural News.


Amazing Water Remedies  You can greatly enhance the curative effects of water by adding or infusing it certain grains, fruits, herbs, spices and flowers ...

In his book, Water: For Health, for Healing, for Life: You're Not Sick, You're Thirsty ! , Dr. F. Batmanghelidj explains why and how persistent dehydration leads to ...

The human body is composed of approximately 55% to 65% water. ... These two infographics illustrate some of the key functions of water and show why its so ...

Lemons are known to have many medicinal and healing properties and are ... Drinking lemon water on a regular basis (but especially in the morning upon ...

Are You Dehydrated - How To Tell [Infographic]

Are You Dehydrated?  How to Tell, What to Do About It
Infographic from
The Essence of Life

Water has been called the essence of life because it is essential for life.  It is the most abundant molecule in the human body and is involved in numerous physiological functions - playing a key role in many critical biological and biochemical processes.

For example, water helps to regulate body temperature, dissolve various substances like nutrients and waste products, filter and remove metabolic waste materials, and produce important secretions such as digestive juices, functional mucus, sweat and reproductive fluids.


Insufficient intake of water leads to dehydration.  Both severe, acute dehydration as well as mild or low-grade chronic dehydration can have serious health and medical consequences.

Read:  Why Dehydration Makes You Fat and Sick

Are You at Risk?

Water intake requirements differ from person to person and are based on many factors including age, sex, activity level, health status and the climate where the individual lives.

Read:  Water: Do You Need 8 Glasses a Day?

Knowing how to assess your hydration level and needs is important in determining how much water you need to drink to avoid risk of dehydration and consequent health or medical complications.


This infographic from FIX illustrates signs of mild, moderate and severe dehydration, explains how to tell if you are dehydrated (including how to do the dehydration pinch test) and provides some tips on how to prevent dehydration.

To see a large version of the infographic and read the full article, please visit Here's What Dehydration Does to Your Body and What to do About It - FIX.


💦 Daily Water Chart
💦 Health Benefits of Drinking Lemon Water
💦 Amazing Water Remedies
💦 How to Naturally Cleanse the Body

Amazing Water Remedies [Infographic]

Amazing Water Remedies Infographic from The Indian Spot
Curative Effects of Water

Clean water, in and of itself, has amazing curative effects.  It has been proposed that persistent dehydration is a factor leading to the development of chronic disease and medical conditions including premature aging, obesity and weight gain.

Read:  Why Dehydration Makes You Fat and Sick

Water Remedies

You can greatly enhance the curative effects of water by adding or infusing it certain grains, fruits, herbs, spices and flowers.

Read:  6 Things You Can Add to Water to Improve Digestion


This infographic from The Indian Spot illustrates and briefly describes some of the health benefits of eight water remedies:

💦 Rice Water
💦 Lemon Water
💦 Fennel Water
💦 Ginger Water
💦 Mint Water
💦 Rose Water
💦Cucumber Water
💦 Honey Water

To learn more about each of these water remedies, including DIY at home instructions on how to make them (recipes), please visit Amazing Water Remedies - The Indian Spot.


To stay properly hydrated, this infographic also offers some excellent tips. Related: Why Dehydration Makes You Fat and Sick · Daily Water Intake Table
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 ...
Re-hydration of the body ✿ Increased mental clarity ✿ Restored healthy sleep patterns ✿ Improved immune function ✿ Improved digestion ✿ Nourished and ...
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