Nuts Offer Great Nutritional Benefits – Infographic

I am a great believer in eating nuts and seeds.

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Check out my posts to read further:

6 Reasons You Should Eat Pumpkin Seeds Year-Round
The Super Seeds: Which is Healthier?
What are the Top Health Benefits of Chia Seeds
Dr. Oz on Chia Seeds and Green Tea
Are Chia Seeds Good for You?
Quinoa and Brown Rice – Seeds of Change
Are Pumpkin Seeds (Pepitas) Good For You?

Tony

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Why You Should Exercise Regularly – Mayo Clinic

Regular readers know that I feel very strongly about exercising regularly. Eat less; move more is the mantra of this blog. So, I was thrilled to receive a Mayo Clinic Newsletter from Dr. Robert Sheeler, Medical Editor of the Mayo Clinic Health Letter. So many people think about exercise as an adjunct to dieting to lose weight. Wrong. You need to exercise to stay healthy and also to maintain a healthy body and body weight. You don’t stop after you reach your goal weight.

Here’s what the good doctor had to say, “If you exercise regularly, you may lower your risk of a heart attack and stroke. If you are middle-aged or older and haven’t been exercising regularly or have a chronic health problem, work with your doctor to develop an exercise program.

Running at the fitness club

“To condition your heart safely:
•    Start at a comfortable level of exertion — Try walking five to 10 minutes over a short distance indoors. Increase your time by five minutes a session as you’re able.
•    Schedule regular exercise — Aim for 30 to 60 minutes a day of low- to moderate-intensity physical activity.
•    Include variety — Combine three types of exercise — stretching (flexibility), endurance (aerobic or cardio) and strengthening (weight training). Start each session with a warm-up of lower intensity, and cool down gradually. Mind-body exercises, such as yoga and tai chi, may provide even greater benefits.
•    Cross-train to reduce your risk of injury — Alternate among exercises that emphasize different parts of the body, such as swimming, bicycling and walking.
•    Don’t overdue it — Start slowly and build up gradually, allowing time between sessions for your body to rest and recover. And forget the saying “No pain, no gain.” A little muscle soreness when you do something new isn’t unusual, but soreness doesn’t equal pain. If it hurts, stop doing it.
•    Increase your physical activity — Even routine activities such as gardening, climbing stairs or washing floors can burn calories and help improve your health. You’ll get the most benefit from a structured exercise program, but any physical movement helps. Walk or bike to the store instead of driving, park farther away at the shopping mall or take the stairs instead of taking an elevator.”

Want more great health information? Visit the store now to see the latest products from Mayo Clinic doctors, specialists and editorial staff.

Tony

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How Water Benefits Our Body – Infographic

I thought this was a good summary and reminder of how much our body needs water.

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To read further details on the benefits of water check out my post: Are You Drinking Enough Water?

Tony

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Athletes and Film Stars to Push Veggies

Colin Kaepernick, Cam Newton and Jessica Alba, among others,  have signed on to help promote fruit and vegetable consumption in a new program.

The push is being called FNV – which stands for Fruits and Vegetables.

The campaign will start on social media like Twitter where short videos will be posted. The first will be posted online today.

Jessica Alba star of one of my favorite shows, Dark Angel, is on the FNV team.

Jessica Alba star of one of my favorite shows, Dark Angel, is on the FNV team.

The Center for Science in the Public Interest (CSPI) loves it. “What a breath of fresh air to see entertainers and athletes getting behind this innovative campaign to promote fruit and vegetable consumption. It would be nice to see more celebrities following the example of Jessica Alba, Colin Kaepernick, and Stephen Curry and the others involved with this project. For too long, entertainers and athletes have used their clout to promote soda and other junk foods, so perhaps the FNV campaign heralds a new trend.

“For this campaign to succeed, it will need a huge and sustained investment behind it, which I hope the industry provides. Ideally government agencies would invest in similar media campaigns aimed at reducing junk food consumption and promoting healthy diets,” according to a statement by CSPI Executive Director Michael Jacobson.

I would just like to add my own two cents here that I love this accentuating the positive as opposed to governments and municipalities coming in and banning junk foods. It pays to think positive.
Tony

 

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How Various Foods Benefit Your Body – Infographic

I put this in the category of one picture is worth a thousand words. I like the idea of connecting various parts of the body with individual foods and showing a relationship. It is also interesting to note that there is no place for junk food on this chart. Not a lot of benefits there. It might be worth keeping in mind when you are tempted by a Ho Ho. I posted A Love Letter to Hostess Ho Ho’s – NOT a while back. It has a good explanation of how certain nutrients impact your body.

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Tony

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Diet + Exercise = Success

I wanted to run this because, first of all, I thought it was beautiful and, second, it really got an important message across. It seems most people want to lose weight because they want to look better. Unfortunately, I think that is superficial and one of the reasons that more than 60 percent of us are overweight and 30 percent of us outright obese. The idea is to get healthy. The weight will take care of itself. This picture shows you the ratio. You don’t just tack on some health club time and slim down. You integrate exercise into your daily life, eat intelligently and your weight problems will disappear.

Diet

If you want a good rundown of how to do it, check out my Page – How to Lose Weight and Keep it off. It has worked for me for the past five years. It can work for you, too.

Tony

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20 Benefits of Walking – Infographic

I couldn’t be a bigger fan of walking. I consider walking to be the Cinderella of the exercise world. Maybe the Rodney Dangerfield would be more accurate. Nobody gives it very much respect. Yet it benefits us in so many ways.

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Although Number six said it is a low impact exercise, it is nonetheless a weight bearing exercise which we all need for strong bones.

Please don’t stop here. I have a Page dedicated to the benefits of walking – Why You Should Walk More. There are lots more ways that your body, brain and mind can benefit.

Tony

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8 Benefits of Yoga – Infographic

I was fortunate enough to get involved with yoga about 30 years ago when I was dating a woman who also taught yoga. I practiced religiously for years after she and I had gone our separate ways. To this day, I am grateful for learning how to still my body and reduce my stress by the simple practice of controlling my breathing. As you can see from the infographic below there are profound benefits to doing yoga. There is also a good section on myth-information about yoga.

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To read further posts on yoga, check out:
Why Should I Do Yoga?
New Study Shows that Yoga and Meditation May Help Train the Brain
Body Strengthening Yoga Poses – Infographic
How can yoga benefit your brain?
Why is Yoga Good for You?
Yoga for Arthritis; Yoga for Seniors

Tony

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A Pair of Healthy Eating Infographics

Consider these each as an amuse-bouche. (I just learned the term.)

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To read more on the dangers of diet sodas, check out:

Is Diet Soda Bad For You?
Does Diet Coke Make You Fat?
A Guest Post: Why I’m Kicking the Diet Soda Habit

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Tony

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Don’t Throw Away That Dark Banana – Infographic

This little fact was mind-blowing to me. Hopefully, there is an element of surprise in it for you, too.

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Regular readers know that I have a banana every day in my morning smoothie. I have posted on this edible yellow fruit (botanically, it’s a berry) several times. To read further, check out:

7 Amazing Facts About Bananas – Infographic
More Good Reasons to eat Bananas – Infographic
6 Super Facts About Bananas – Infographics
6-reasons-you-should-eat-bananas-infographic

Higher Perspective says, “So the best time to eat a banana? When it’s fully ripe. But it’s worth noting, if you suffer Type 2 diabetes, you may want to eat a ripe banana with nut butter. The fat in the butter will slow down sugar absorption in your blood stream so it doesn’t hit you all at once.”

Tony

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Why Seniors Need to Exercise – NIH

Exercise and physical activity are good for just about everyone, including older adults. Eat less;move more is the mantra of this blog.

No matter your health and physical abilities, you gain a lot by staying active. In fact, in most cases you have more to lose by not being active, according to The National Institutes of Health (NIH).

Seniors-exercising

This is one of those simple, but not easy ideas. The damning statistics of 60 percent overweight and 30 percent obese in the general population hold true for seniors aged 65 and over, too, according to the Centers for Disease Control and Prevention (CDC).

There is a fascinating refinement in those numbers. In the years 65 to 74, the percent of obesity jumps to 41.5 for men and 40.3 percent for women. For the next segment, aged 75 years and older, however, it then drops to 26.5 for men and 28.7 for women. So, that 65 to 74 period is a very dangerous one for our senior population.

My only conclusion is that many of the obese 65-74 year olds simply died off as a result of their weight leaving only the healthier trimmer ones alive after 75 years old.

To combat the ravages of a sedentary life and obesity, the NIH recommends exercise.

“Here are just a few of the benefits. Exercise and physical activity:

• Can help maintain and improve your physical strength and fitness.
• Can help improve your ability to do the everyday things you want to do.
• Can help improve your balance.
• Can help manage and improve diseases like diabetes, heart disease, and osteoporosis.
• Can help reduce feelings of depression and may improve mood and overall well-being.
• May improve your ability to shift quickly between tasks, plan an activity, and ignore irrelevant information.

“The key word in all these benefits is YOU—how fit and active you are now and how much effort you put into being active. To gain the most benefits, enjoy all four types of exercise, stay safe while you exercise, and be sure to eat a healthy diet, too!

“Exercise and physical activity fall into four basic categories—endurance, strength, balance, and flexibility. Each type is different, though. Doing them all will give you more benefits.”

Obesity is a killer. I have written about it in several posts, check out What are Some Obesity Statistics? How Does Obesity Affect You?” Public Largely Ignorant About Obesity Risks. There are more posts on the danger of obesity, but those will give you a start. If you want to read further, type obesity into the SEARCH box at the right.

Tony

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How to Tell if Produce is a Genetically Modified Organism

Because I am conscious of everything I put into my body, I care about the Genetically Modified Food, or Genetically Engineered food issue. Many food manufacturers are fighting against having the food labeled so we consumers can know what we are buying. If, as they say, the modifications are harmless, I don’t see why they are fighting the labeling.

I just ran across these infographics that I think can be helpful if you are a concerned consumer of fresh fruits and veggies.

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labels

Based on these, if you are trying to avoid GMO produce, you want to not take items preceded by an 8 on the label.

The President promised to get GMO labeling done, because Americans should know what they are eating.

If you have any thoughts on the GMO issue, please feel free to comment below.

 

Tony

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9 Of The Best Foods To Make A Part Of Your Diet

Tony:

This list is designed to be a starting point for a cumulative conversation. Once you have gone through the list, I encourage all of you to add your own great and healthy food finds to the list through the comment section below. If we all work together and share this growing list with our friends and networks we can make this a truly incredible resource for anyone looking to overturn their diet.

For more details check out:

Keen on Quinoa (Keen-wa)
Why You Should Add Quinoa to your Diet – Infographic
14 Foods That Fuel Your Brain – Infographic
Are Avocados Good For You?
14 Foods That Fuel Your Brain – Infographic
Study: Oatmeal Can Help You Feel Full Longer
Oatmeal Beats Ready-to-eat Cereal on Satiety
How Good is Hemp Seed For You?
The Super Seeds: Which is Healthier?

Originally posted on Our Better Health:

October 3, 2014 by Mark DeNicola

We recently released an article entitled ‘10 Of The Worst Food Ingredients To Never Eat Again,’ which as the name suggests outlined 10 commonly found food ingredients we may want to consider cutting out of our diet. This article is designed to outline 9 (of the many foods) that would be an excellent addition to your diet.

This list is designed to be a starting point for a cumulative conversation. Once you have gone through the list, I encourage all of you to add your own great and healthy food finds to the list through the comment section below. If we all work together and share this growing list with our friends and networks we can make this a truly incredible resource for anyone looking to overturn their diet.

Here are the starting 9, in no particular order:

1) Berries

Blueberries, blackberries, raspberries and…

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Why (and How) You Should Add Raw Cacao to Your Diet

I must confess I am late to the party in terms of raw cacao. That is strange as I love chocolate and don’t need much of an excuse to eat some. But, I actually came across raw cacao in one of the recent infographics on super foods that I ran right here on the blog. Turns out raw cacao is one of them. I bought mine from Terrasoul Superfoods on Amazon.


Secrets of Longevity
says, “It turns out that all the bad things commonly attributed to non-raw chocolate bars, such as cavities, weight gain and diabetes, are actually caused by the dairy, sugar and others fillers added to the dark chocolate. Health benefits of chocolate when it is in the form of raw cacao beans, butter, nibs and/or the powder include; weight loss (because of its high chromium and coumarin content), prevention of cavities (theobromine actually kills streptococci mutans one of the strains of bacteria that cause tooth decay) and regulation of blood sugar which is beneficial for diabetes (chromium can naturally regulate blood sugar). Also raw cacao benefits the heart and the entire cardiovascular system as a whole.

“Cacao is the highest whole food source of magnesium, which also happens to be the most deficient mineral in the diet of modern cultures. Magnesium relaxes muscles, improves peristalsis in the bowels and relaxes the heart and cardiovascular system. The dark chocolate antioxidants have been clinically proven to literally dissolve plaque built up in the arteries which helps in reversing heart disease and causes naturally lower blood pressure. Also, various other vitamins and minerals in raw cacao benefits the cardiovascular system.”

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Now that you appetite has been whetted, how do you get this bitter, if wonderful, substance into your system? Here is a brief list: Continue reading

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Low Vitamin D Predicts More Severe Strokes, Poor Health Post-stroke

Tony:

“It’s too early to draw firm conclusions from our small study, and patients should discuss the need for vitamin D supplementation with their physician,” Henninger said. “However, the results do provide the impetus for further rigorous investigations into the association of vitamin D status and stroke severity. If our findings are replicated, the next logical step may be to test whether supplementation can protect patients at high risk for stroke.”

As you can see by the posts I have written about Vitamin D previously, it is a rock star of the vitamin world:
How Good is Vitamin D For You? – Infographic
Link Between Vitamin D and Dementia Risk Confirmed
Study Suggests Association between Vitamin D Levels and Cognitive Function
Vitamin D Improves Mood and Blood Pressure in Women with Diabetes
Vitamin D and Your Body – Harvard.

Tony

Originally posted on Cooking with Kathy Man:

Stroke patients with low vitamin D levels were found to be more likely than those with normal vitamin D levels to suffer severe strokes and have poor health months after stroke, according to research presented at the American Stroke Association’s International Stroke Conference 2015.

Low vitamin D has been associated in past studies with neurovascular injury (damage to the major blood vessels supplying the brain, brainstem, and upper spinal cord).

“Many of the people we consider at high risk for developing stroke have low vitamin D levels. Understanding the link between stroke severity and vitamin D status will help us determine if we should treat vitamin D deficiency in these high-risk patients,” said Nils Henninger, M.D., senior study author and assistant professor of neurology and psychiatry at University of Massachusetts Medical School in Worchester.

Henninger and colleagues studied whether low blood levels of 25-hydroxyvitamin D, a marker of vitamin D…

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Kale is a Peach of a Green – Infographic

All hail to Kale! As a person late to the joys of salads, I have only recently learned about the benefits of adding Kale to my diet.

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For a sweet treat that’s hard to beat in the summer, I recommend peaches. Isn’t it neat to know that they strengthen the heart, boost immunity and aid in digestion BESIDES being melt-in-your-mouth delicious.

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Tony

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