Infographic: Go Meatless - Say No to Meat

This infographic entitled "Go Meatless - Say No to Meat" gives some sobering facts about the human health and environmental costs of raising animals for food.  It also points out a few health advantages of a plant-based (or vegan) diet.  Finally, it gives some great examples of plant foods that are rich in protein, iron and calcium - the three nutrients that people who are considering a vegetarian or vegan diet worry about the most.  Highlights include:

The impact of raising animals for food on the environment and human health:

✔  Meat is the primary reason for high cholesterol level in both men and women.  High cholesterol levels increase the risk for stroke, cardiovascular and other diseases.
✔  It requires at least 7 kg (about 15 pounds, 7 ounces) of grain to produce 1 kg (about 2 pounds, 3 ounces) of beef.
✔  Raising animals for food uses 30% of the earth's mass.
✔  More than 2/3rds of the land is consumed for growing fodder (i.e., feed) for livestock.
✔  Nearly about 50% of the water in the United States is used in raising farm animals.
✔  It requires 249 gallons of water to produce 4.15 pounds of potatoes whereas it requires 12,009 gallons of water to produce only one pound of beef.
✔  Cattle excretions pollute rivers and seas and are often responsible for cross-contamination of fruits and vegetables.
✔  Methane (produced by cattle) contributes to global warming 20 times more and faster than carbon-dioxide emissions.

The health benefits of whole-food plant-based (vegan) diets:

✔  Vegan diets are cholesterol free.
✔  Whole-food vegan diets are rich in calcium, iron, protein and other micronutrients.
✔  Healthy vegan diets reduce the risk of many chronic diseases like heart attack, stroke, diabetes and cancer.

Common plant-based sources of protein, iron and calcium include:

✔  Whole grains, nuts and seeds
✔  Nut and butters and milks
✔  Beans and lentils
✔  Vegetables, especially dark, leafy, green vegetables
✔  Fruits

Vegan Food Guide: Daily Plan for Healthy Living
Vegan Food Pyramid
Wondering About a Vegan Diet?

Infographic Source:  I Dream of Falafel

Infographic: Sitting Disease - How Sitting Too Long Can Affect Your Health

This infographic entitled "Sitting Disease - How Sitting Too Long Can Affect Your Health" contains some startling facts about sitting and lack of activity or exercise and associated health concerns in the United States.  Highlights include:

✔ 1 in 2 Americans sits 6+ hours per day
✔ The average persons spends 9.3 hours sitting each day
✔ 2 in 3 Americans watch 2+ hours of TV per day
✔ Men who watch 3+ hours of TV per day have a 64% higher chance of dying from a heart attack
✔ With each hour of sitting, the risk increases by 11%
✔ 80% of jobs require no physical activity
✔ From 1980 to 2000, sitting has increased by 8%
✔ 1 in 10 premature deaths worldwide is caused by lack of exercise (that's as many as from smoking!)

☤ Common health conditions associated with too much sitting include:

● Neck and back pain
● Hip pain
● Degenerative disc disease
● Cancer
● Poor balance and mobility
● Heart disease
● Stroke
● Diabetes
● Muscle stiffness

What you can do:

✔ Decrease daily sitting:  sitting under 3 hours a day increases lifespan by 2 years
✔ Walk 10 minutes for every one hour of sitting
✔ Stand up every 15 minutes
✔ Sit on an exercise ball
✔ Adjust your office desk to stand while working
✔ Turn off the TV

Further Reading:
Prolonged Sitting Could Shorten Our Lives, Say Experts

Infographic Source:  Julien Vaisman, MD, Pain and Wellness Center

UN Health Agency Urges Nations to Take Action Against Obesity Crisis

WHO urges action against obesity (via AFP)
Alarmed at expanding waistlines around the world, the UN's health agency has urged countries to get serious about reining in a ballooning obesity crisis, proposing an action plan that includes taxing unhealthy snacks and rules against marketing junk food to children. Once considered only a problem…

How to Lose Weight by Lowering Calories from Fat

The Ultimate Low Fat Diet Plan – What To Eat? (via
Fat is a dense macronutrient that contains more calories than proteins and carbohydrates. Therefore, lowering fat is considered as an effective option for reducing weight as it aims at reducing considerable amount of calories. Excess fat, particularly saturated and trans-fat can lead to high cholesterol…

Walnuts May Lower Type 2 Diabetes

New Harvard study reports walnut consumption to be linked to lower risk of type 2 diabetes in women (via PR Newswire)
Download image Download image Download image Walnuts are part of a healthy diet. Over two decades of research has shown walnuts offer benefits in the areas of heart health, cognitive function, cancer, diabetes, and weight management. For more information visit: ... FOLSOM, Calif.,…

Whole Foods Diet: Rethinking the Science of Nutrition

The Many Benefits of a Whole Foods Diet: An Interview with the Co-Author of Whole (via sustainablog)
Earlier their month authors T. Colin Campbell and Howie Jacobson released their new book Whole: Rethinking the Science of Nutrition, in many ways a follow up to Campbell’s earlier book The China Study. (Editor’s note: both of those are affiliate links) For anyone interested in the science and politics…

Picture of the Day: How to Weigh Yourself

How to weigh yourself and get the most accurate results ... :)

Image Source:  Unknown - please contact me for credit.

Infographic: Eat These Foods to Help Get Rid of Your Stubborn Belly Fat

Nutrition and weight loss experts agree that it is not possible to specifically target belly fat with by eating certain foods or doing certain exercises.  A low-fat, high-fiber diet combined with regular cardio and strength training is generally recommended for healthy, successful and sustainable weight loss.

That said, it is thought that eating certain kinds of food may be beneficial in promoting overall weight loss.  And, overall weight loss will result in a reduction of the fat around your tummy.

This infographic entitled "Eat These Foods to Help Get Rid of Your Stubborn Belly Fat" recommends eating six foods that may aid in losing that excess weight.  These foods include:

Cold Potatoes

Resistant starch that forms in cold (chilled) potatoes helps your body to use fat for fuel instead of storing it in fat cells.

According to John A. McDougall, MD starch is the key ingredient in both weight loss and optimal health.  Other starchy foods include barley, buckwheat, rice, beans, lentils, peas, carrots, sweet potatoes, squashes and yams.

Apple Cider Vinegar

The acetic acid in apple cider vinegar discourages the body from storing away fat while improving its fat-burning ability.

Safflower Oil

Rich in linoleic acid, it is thought that safflower oil may help boost metabolism.

Black Beans

Another food that is high in starch, black beans (as well as other beans and legumes) contain flavonoids, which are thought to prevent excess fat from being stored in the body.


Pears are high in dietary fiber, flavonoids and catechins, all of this are thought to reduce the rate at which fat is stored in the body.

Sunflower Seeds

Sunflower seeds are an excellent source of dietary fiber, healthy plant-based protein and both polyunsaturated and monounsaturated fatty acids - PUFAs and MUFAs, respectively.  Learn more about dietary fats.


15 Foods That Boost Metabolism

Vegetarian Metabolism Boosting Foods

Top 10 Foods for a Speedy Metabolism

Vegetables and Physical Activity:  The Ultimate Way to Physical Fitness

Infographic and Article Source:  Urbane Women

Infographic: 5 Weight Loss Mistakes

Are you eating all of the right foods and drinking all of the right beverages and yet the weight is not coming off?  Maybe its not the food you eat but how and when you eat it that is sabotaging your weight loss efforts.

This infographic entitled "5 Weight Loss Mistakes" illustrates five of the most common dieting mistakes, explains how they interfere with weight loss and offers practical solutions.

Highlights include:

Mistake #1:  Eating Large Meals 3 Times a Day.

Mistake #2:  Letting 5 or More House Pass Between Meals

Mistake #3:  Lack of Protein at Every Meal

Mistake #4:  Eating Quickly and Barely Chewing Your Food

Mistake #5:  Drinking During Meals

10 Common Weight Loss Mistakes
10 Tips for Guaranteed Weight Loss

Infographic Source:  Xtreme Wellness

Infographic: 10 Common Weight Loss Mistakes

10 Common Weight Loss Mistakes [Infographic]
In your effort to lose weight and get that flat stomach, you have tried every diet, supplement and exercise gadget on the planet.  Sometimes, a few (or more pounds) come off only to come right back.

There are so many diets and dieting products on the market and so much conflicting information about weight and belly fat loss that you might rightfully be feeling confused and frustrated.  And, in the midst of all of this, you might be making some simple, basic mistakes without even realizing it.

This infographic entitled "10 Common Weight Loss Mistakes" can help you identify some of the reasons why your weight loss efforts have been unsuccessful.  These include:

1.  Focusing only on the total calories consumed

2.  Trying to out exercise a bad diet

3.  Attempting to lose weight too fast

4.  Avoiding weightlifting (or strength training)

5.  Consuming "diet" foods and drinks

6.  Taking weight loss supplements

7.  Cutting fat out of your diet

8.  Focusing on weight loss over fat loss

9.  Focusing on setbacks

10.  Making excuses

5 Weight Loss Mistakes
10 Tips for Guaranteed Weight Loss
The Complete Guide to Calories

Infographic Source:  Free Fitness Tips

Picture of the Day: Pesticide Awareness Project

Pesticide Awareness Project

monsanto green carnations

Did you know that the pesticides used on many conventionally grown crops, fruits, vegetables, herbs and other plants cannot be simply be washed off?  The pesticides are soaked up by the plants and remain imbued in them even after thorough washing.  For more information on pesticide residues and this simple experiment, please visit Occupy Monsanto - OMG, that really happens?  The truth about trying to wash pesticides off produce.

Image Source:  The Green Carnation Project

Further Reading and More Information:  Pesticide Action Network

Carcinogens in Meat, Poultry, Fish, Eggs and Dairy

Carcinogens in Meat, Poultry, Fish, Eggs and Dairy
In animal studies, carcinogenic heterocyclic amines (HCAs) has been shown to cause tumors of the breast, colon, liver, skin, lung, prostate and other organs.  In numerous epidemiologic studies, researchers found that high consumption of well-done, fried or barbecued meats was associated with an increased risk of colorectal, pancreatic and prostate cancer in humans.

According to Dr. Michael Greger, M.D. (, meat, poultry and fish that are cooked under normal household conditions contain more than 20 HCAs.

One way to avoid exposure to HCAs is to simply avoid eating meat.  However, it appears that even vegetarians, who do not eat animal flesh but may eat eggs and dairy products, are potentially exposed to HCAs.

In his video, notes, graphs and charts, Heterocyclic Amines in Eggs, Cheese and Creatine?, Dr. Greger explains the potential exposure by lacto-ovo vegetarians and others to HCAs through eggs, cheese, sports supplements and cigarette smoke.

Real Food - Its Harder to Find Than You Think!
Drugs in Milk and Meat
How the FDA Has Failed to Protect Your From Antibiotic Abuse
"Nighmare Bacteria" and Your Diet
What is in Your Hot Dog?
The Food Industry's Most Evil Ingredients
The Truth About Food Additives

Further Reading:
Chemicals in Meat Cooked at High Temperatures and Cancer Risk

Infographic: Metabolism Boosting Foods (Vegetarian)

This infographic, entitled "Metabolism Boosting Foods! (Vegetarian)" lists 23 foods that are commonly thought to increase an individual's metabolic rate and aid in weight loss, including that stubborn belly fat.

A person's metabolic rate refers to the amount of energy (calories) expended by the individual and depends on many factors including his or her activity level, age, gender, height and weight.

Most of the foods listed in this infographic (with the notable exception of eggs and yogurt) contain good amounts of dietary fiber, which is considered a key component in successful weight loss.

Related:  Dietary Fiber for Weight Loss

There is much disagreement among the experts as to whether or not eggs and dairy aid in weight loss.  There is certainly a lot of conflicting information on this issue.

Some studies indicate that eggs and dairy in the diet may confer small weight loss benefits in the short-term.  Those studies have been disputed.  But, even the findings in those studies are true, are the negligible weight loss benefits worth the long-term health risks of consuming animal products?

Eat These Foods to Get Rid of Your Stubborn Belly Fat
15 Foods that Boost Metabolism
Top 10 Foods for a Speedy Metabolism

Further Reading:
Dairy and Weight Loss
USDA, Dairy Industry End Dairy-Weight Loss Advertisements
Diary Products Won't Make You Skinny, Evidence Says

Infographic Source:  Unknown - please contact me for credit.

Infographic: Health Benefits of Veganism

This infographic entitled "Health Benefits of Veganism" illustrates the many nutritional, physical and environmental benefits of adopting a plant-based  (vegan) diet.

Some highlights from the infographic:

Approximately 2.5% of the U.S. population is vegan

A vegan diet is the most ideal human diet

Evidence shows that vegans are overall healthier than meat and dairy eaters

A vegan diet can virtually eliminate the most severe diseases including cardiovascular disease, obesity, type 2 diabetes and E. coli infections

A healthy vegan diet usually results in weight loss

Vegans typically have a lower BMI and bad cholesterol levels

Vegans (who eat a healthy vegan diet) are typically at a significantly lower risk for coronary heart disease, cancer and other chronic illnesses

Vegans are typically stronger and more energetic

Infographic Source:  Prafulla

Related:  Wondering About a Vegan Diet? (Infographic)

Chicago Vegan Pledge Program

ChicagoVeg Outreach and Peace Advocacy Network (PAN) will hold an exciting 5 week vegan mentoring program in the Chicago Area, beginning on June 16, 2013.  The purpose of the program is to help individuals interested in adopting a plant-based diet gain from the knowledge of experienced vegans who will mentor them through the early stages of transitioning away from consuming animal products to a vegan diet.

Further information at:  Vegan Mentoring Program
Image Source:  Raw Vegan Diet

Fish Oil Supplements and the Vegan Diet

Today's big health news headline is "Study:  Fish oil doesn't help prevent heart attacks" (Associated Press, May 8, 2013).  Understandably, the reaction of many readers (as reflected in the article comments section) was one of frustration and even anger at what was perceived as a misleading headline.  As some of the readers so accurately pointed out, many (most?) people only read the headline and don't bother to read the content.

If one bothered to read the entire article, one would learn that what the study actually concluded was that fish oil supplements yielded no additional benefits to individuals who were already at a very high risk for heart disease and who were already being aggressively treated for their very high risk factors associated with heart disease, such as high blood pressure, high cholesterol levels and obesity.

Study after study has found that vegans who follow a healthy, whole food plant-based diet are generally at the very lowest risk for heart disease.  Vegans, who do not consume or use any animal products, do not eat any fish nor take any fish oil supplements.   Their wholly plant-based diet translates into exemplary blood pressure readings and low cholesterol levels.

Additionally, many vegans are exceedingly well informed about nutrition and, although some may overindulge in vegan processed foods, sugar and oils, it appears that the majority go to great lengths to prepare and eat only healthy and wholesome meals to ensure that they are getting all of the necessary macro and micro nutrients.

The healthy, balanced whole-food vegan diet does not appear to be lacking in the important omega-3 fatty acids.  Most vegans and vegetarians understand the importance of the omega-6/omega-3 ratio and are familiar with plant-based omega-3 sources.   If you are considering adopting or are already on a plant-based diet and have not yet done your homework on the subject of omega-3 and omega-6 fatty acids, a good place to start is Healthy Fats for Vegetarian and Vegan Diets - How to Get the Right Balance of Omega 3 and Omega 6 in Your Diet.

Infographic: The Most Common Cause of Death in the U.S.

This simple but rather shocking infographic entitled "The Most Common Cause of Death in the U.S." illustrates the relationship between diet and risk of death from heart disease - the leading cause of death for both women and men.

According to the Centers for Disease Control and Prevention (CDC), about 600,000 people die from heart disease in the United States every year - that's 1 out of every 4 deaths.

Who is at the highest risk for heart disease?

Various studies have demonstrated that omnivores (people who eat meat and dairy) are at the highest risk.  The risk is substantially lower for lacto-ovo vegetarians (people who do not eat meat but eat dairy and eggs) and exceedingly low for vegans (people who do not consume any animal products).

Sadly, heart disease is preventable and is thought by many leading physicians and scientists to even be be reversible through dietary and lifestyle changes.

Matters of Your Heart
Wondering About a Vegan Diet?

Further Reading:
Vegan Diets and Cardiovascular Health, Journal of the American College of Nutrition
Preventing Heart Disease with a Vegan Diet, Examiner
Vegetarian Diet Reduces Risk of Heart Disease by a Third, Medical News Today

Picture of the Day: How Scary ...

How Scary is that Radioactivity from Japan?!!

(Not as Scary as the Standard American Diet aka 
Standard American Diseases aka SAD)
Image Source:  GOCOMICS/SigneWilkinson

Picture of the Day: A Little Dirt

A Little Dirt Never Hurt :)

True!  But, please be sure its dirt from an organic farm.  Otherwise, it is likely to contain pesticides, insecticides and herbicides residues!!

Image Source:  Unknown - please contact me for credit!  Thank you!

Infographic: Fiber for Weight Loss

This is another excellent infographic, entitled "Fiber for Weight Loss" which illustrates how dietary fiber aids in weight loss.

According to the infographic, The daily recommendation is 25 grams of fiber but 35 to 50 grams is needed per day in order to lose those extra pounds.

Good sources of fiber are organic fresh fruits and vegetables, unrefined grains, legumes, nuts and seeds such as:

Apples with skin
Pears with skin
Potatoes, with skin
Carrots, raw
Brussels sprouts
Whole-wheat bread and pasta
Brown rice
Pearled Barley
Split Peas
Black Beans
Sunflower seed kernels

A plant-strong, whole food diet will likely easily satisfy or exceed the daily recommended dietary fiber requirement.  Individuals who lack fiber in their diet can opt to take it in a supplement form.

Infographic Source: Byron J. Richards Wellness Resources

Related:  How Fiber Works

Picture of the Day: Because We Are What We Eat

"Because we are what we eat, we can literally
transform our bodies and our minds
by choosing an inspiring diet."

Image Source: unknown, please contact me for credit.

Infographic: America's Health [Dis] Advantage

This interesting and eye-opening infographic entitled "America's Health [Dis] Advantage", sets out a few health related statistics, and how the United States and compares to other countries.

Topics covered by the infographic include:

Health care costs and expenditures and the percentage of GDP

The Mortality Gap: deaths from disease and injury, infant mortality and life expectancy

The Morbidity Gap: percentage of obese children, ages 5 to 17

Why America ranks so poorly in virtually every area, including health systems and behaviors, social and economic conditions and physical environments.

How to Live Better and Longer

Infographic Source:  Best Sicence of Nursing

Picture of the Day: Walk with Naked Feet

When You Walk with Naked Feet, How Can you Ever Forget the Earth?
~ Carl Jung ~

Image Source:  Endless Light and Love
A whole food, plant-based diet helps to protect the planet and its precious and limited resources.  Read more:

How Every Bite Affects Mother Nature
How Your Diet Could Change the World
Meat and the Environment

Food Revolution Summit: Dean Ornish MD

Image Source: Food Revolution Summit 2013

Dr. Dean Ornish is the founder of the Preventive Medicine Research Institute (PMRI). For over 35 years, he has been directing clinical research demonstrating that lifestyle changes can reverse heart disease, diabetes, obesity, and many forms of cancer.  His program is the first based in lifestyle change to ever be covered by Medicare. The author of 6 bestselling books, Dr. Ornish has been a physician consultant to presidents and to bipartisan members of Congress. He was chosen by Life Magazine as "One of the 50 most influential members of his generation," and by Forbes as "One of the 7 most powerful teachers in the world."  His research proves that better diet can lead not only to better health, but also to more energy, more happiness, and even better sex!  Learn more about Dr. Dean Ornish and the Preventive Medicine Research Institute.

To learn more about The Ornish Spectrum Program, click here.

Bestselling books by Dr. Dean Ornish:

If you missed all or any part of the The Food Revolution 2013 Summit, would like to listen again or want access to the full transcripts plus some bonuses that were not part of the free event, it is available through the Empowerment Package (link below for details):

Food Revolution Empowerment Package
Related:  The Food Revolution 2013 Summit
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