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Be Nutrition Savvy: Seven Simple Ways to Eat Healthy (with Strawberry
Orange Sorbet recipe)
by: Monique N. Gilbert, B.Sc.
The key to better health is learning the difference between healthy
and unhealthy nutrients. The choices we make greatly affect our
health. Making a few simple healthy and nutritious changes in
our dietary choices can have a profound and positive impact on
our health, well-being, energy levels and life span. For instance
. . .
* Healthy proteins provide the amino acids our bodies require
to build and repair lean body mass (like muscles, skin, hair and
nails), and are low in saturated fat, cholesterol and chemicals.
Good sources include wild salmon, beans, legumes, soy products
(tofu, tempeh, TVP), seeds (sunflower, pumpkin), nuts (walnuts,
almonds, peanuts) and nut-butters (peanut, almond, cashew, etc.).
* Unhealthy proteins are loaded with saturated fat, cholesterol,
hormones, or antibiotics (like beef, lamb, beacon and sausage).
While they give your body the needed amino acids, they also clog
arteries and compromise your immune system.
* Healthy fats are unsaturated fats (mono and poly), omega 3
and omega 6 fatty acids. Good sources of these fats include extra
virgin olive oil, canola oil, ground flax seeds and walnuts. They
help your body absorb fat-soluble antioxidant micronutrients like
vitamins A, E, D, and K, and lycopene.
* Unhealthy fats are saturated fats and trans fatty acids (trans
fats), like butter and margarine. These fats contribute to heart
disease, stroke, high cholesterol and triglyceride levels, hypertension
and obesity.
* Healthy carbohydrates are high in fiber and are considered
complex carbohydrates. Good sources include rolled oats, brown
rice, whole wheat, broccoli, squash, green leafy vegetables, sweet
potatoes, beans and whole fruit. These help lower cholesterol,
aide digestion, regulate blood sugar and insulin levels, and reduce
caloric intake.
* Unhealthy carbohydrates are high in sugar and are called simple
carbohydrates, like candy, white bread, sodas, ice cream, cake
and cookies. These spike blood sugar and insulin levels, and increase
caloric intake (they are considered empty calories).
Eating nutrient-dense foods that are high in antioxidants, phytochemicals
and fiber help the body function optimally, promote overall well-being
and improve digestion. These nutrients also help fight and prevent
heart disease, cancer and diabetes, strengthens the immune system,
slows the aging process, increases energy and improves cognitive
performance.
Additionally, as we age our appetite lessens, making it even
more critical to choose foods wisely. When every bit counts, picking
foods with the highest nutritional profile is more important than
ever.
An easy way to make your nutritional choices is to look for foods
that are bright in color, for they usually contain more beneficial
vitamins, minerals and phytochemicals. For example, red and pink
grapefruit have the heart-healthy cancer-fighting antioxidant
phytochemical called lycopene while white grapefruit does not.
Here are seven more simple ways to start eating healthier.
1. Switch from iceberg lettuce to romaine lettuce. Romaine lettuce
has more vitamins and minerals like vitamins A and C, thiamine,
riboflavin, calcium and potassium. It also has more fiber than
iceberg lettuce.
2. Eat brown rice instead of white rice. Brown rice naturally
has more fiber and riboflavin, and less sugars than white rice.
It is digested slower and is more filling.
3. Switch from white bread to whole-wheat or whole-grain bread.
Whole-wheat and whole-grain breads have more fiber, iron and potassium.
Slice per slice, they are more filling and satisfying than white
bread.
4. Drink iced teas (black, green and herbal) instead of sodas.
Black, green and herbal teas provide antioxidants and phytochemicals
that enhance your health. Unlike sodas, you can control the sugar
content when brewing your own iced teas.
5. Choose whole-grain or whole-wheat cereals with bran instead
of sugar-coated cereals. Whole-grain cereals and whole-wheat cereals
with bran naturally have more protein, fiber, calcium, iron, vitamin
A, thiamin, riboflavin, and niacin than sugar frosted cereals.
Besides having less sugar, they are metabolized slower and are
more filling. So you have more energy during the day and you will
not get hungry right away.
6. Switch from cows milk to fortified soymilk. Soymilk contains
no cholesterol or hormones, and is extremely low in saturated
fat. It also provides isoflavones and other beneficial phytochemicals
that promote good health. Fortified soymilks also contain easy
to absorb calcium, vitamins D and B6, and some even add extra
antioxidants (like vitamins A, C, and E), folate and omega-3.
7. For dessert, have frozen fruit sorbet instead of ice cream.
Frozen fruit sorbet is fat and cholesterol free and has more fiber.
It is also loaded with antioxidant vitamins A and C, and contains
beneficial phytochemicals.
To get you started, try Monique N. Gilbert's deliciously nutritious
homemade sorbet recipe. It is cholesterol-free, and high in antioxidants
and fiber.
Strawberry Orange Sorbet
1-1/2 cups frozen strawberries
1/3 cup orange juice
1/3 cup fortified soymilk
2 tablespoons canned pumpkin
1 tablespoon honey or maple syrup (optional)
Blend in a food processor or blender for 1-2 minutes, until smooth
and creamy. Place in the freezer until ready to serve.
Makes about 2 servings
About The Author
Copyright © Monique N. Gilbert. All rights reserved.
Monique N. Gilbert, B.Sc. is a Health, Nutrition, Weight-Loss
& Lifestyle Coach; Certified Personal Trainer/Fitness Counselor;
Recipe Developer; Freelance Writer and Author of Virtues of Soy:
A Practical Health Guide and Cookbook. She has offered guidance
in natural health, nutrition, fitness, weight-loss and stress
management since 1989. You can contact Monique at http://www.MoniqueNGilbert.com/
Monique has received international recognition for helping people
get healthy, manage stress, lose weight and keep it off. Through
her coaching program and writings, Monique motivates and teaches
how to improve your well-being, vitality and longevity with balanced
nutrition, physical activity and healthy living. For more information,
visit her website - http://www.MoniqueNGilbert.com/.
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