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  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

How Much Sleep Do We Really Need? [Infographic]

How Much Sleep Do We Really Need?
Infographic from the National Sleep Foundation
Sleep is an essential component of good physical, mental and emotional health.

Yet, every night millions of people struggle with either falling asleep, staying asleep, or both.  Chronic insomnia and even brief periods of sleep deficiency has been linked to fatigue, poor memory, lack of energy and a host of illnesses.

It is also thought that lack of adequate, restorative sleep has a direct impact on weight gain - specifically the accumulation of visceral or belly fat.  It is also believed that being short on sleep impedes weight loss efforts.

Any weight loss expert will tell you that in order to lose or maintain a healthy weight, you need to get enough sleep.

But how much is enough sleep?  

There are some general guidelines based on age but individual sleep needs can vary because there is also a genetic component.

This infographic entitled How Much Sleep Do We Really Need? from the National Sleep Foundation illustrates and briefly explains:

✔ The average sleep needs for different age groups
✔ How sleep needs are also individual
✔ A few, key benefits of sleep
✔ Tips for better sleep

For more in-depth information on sleep health, including sleep recommendations, needs and debt, circadian rhythm, and sleep hygiene visit National Sleep Foundation - How Much Sleep Do We Really Need?  


How Sleep Aids in Natural Weight Loss
17 Science Based Hacks to Improve Sleep

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