Drug testing

Nutrition Know-how: Seven Simple Ways to Eat Healthier (with Strawberry Orange Sorbet Recipe)

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 peanut butter.

? 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's cholesterol-free, and high in antioxidants, phytochemicals 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

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

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.

Monique N. Gilbert, B.Sc. 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 or to contact Monique, visit her website - http://www.MoniqueNGilbert.com/

Culver taxi o'hare ...
In The News:

A magnitude-4.6 earthquake shook Southern California shortly before midnight Friday, with aftershocks measuring 2.1 and 1.6 on the Richter scale following soon after.
NASA’s Transiting Exoplanet Survey Satellite (TESS) and the space agency’s retired Spitzer Space Telescope have been used to spot the first possible ‘survivor’ planet hugging a white dwarf star.
Hurricanes and wildfires across the U.S. have been revealed in an image captured by NASA’s Aqua satellite.
Authorities in Wisconsin were investigating Wednesday after a beach visitor found what appeared to be a brain on the shores of Lake Michigan.
Hurricane Sally appears to have brought more than just fierce winds, flooding, and a dangerous storm surge.
The perfectly preserved remains of a prehistoric cave bear have been discovered by reindeer herders on a remote island in the Russian Arctic.
NASA administrator Jim Bridenstine said described the planet Venus as “one stop in our search for life.”
Scientists have discovered damage to two major Antarctic glaciers through satellite imagery, according to a new study. 
As a slow-moving Hurricane Sally inches closer to the northern Gulf Coast on Tuesday, those who fly into the storm for important reconnaissance missions have revealed a glimpse of the storm's center. 
Scientists have discovered a rare molecule in the clouds of Venus, which suggests colonies of living microbes could be thriving in the oxygen-free environment high in the planet's atmosphere.

Ayurvedic Nutrition: Let Your Food Be Your Medicine

It is ironic how something as obvious as nutrition has... Read More

A Diet Deficiency Today is a Clinical Event Tomorrow

For those of us that understand nutrition and it's importance... Read More

Improve Your Health With Fiber!

Your fiber intake is a critical factor in weight loss... Read More

Set Your Fat Thermostat at a Healthy Level

Have you ever watched someone who appears thin and healthy... Read More

Calculating Your Calorie Needs

In order to eat fewer calories than you need, you... Read More

Nutrition and Exercise Tips to Walk Away From Death

Recently yet another super-heavyweight Iron Immortal died from a heart... Read More

Aspartame -More Dangerous Than High Fructose Corn Syrup

It's really hard to believe that something could be worse... Read More

Nutrition For Your Young Athlete

Nutrition is extremely important for any young person, especially an... Read More

Nutrition Is More Than The Nutrition Facts Box

Nutrition usually only comes up when people are finally deciding... Read More

Food for Healthy Nails

Nails are a protective horn at the end of our... Read More

Small Changes Yield Big Benefits

You can start today - right now, even - on... Read More

Is Your Food Aging You?

Did you know that the food you eat could be... Read More

Fattening Foods: Not So Fattening After All?

Have you seen those "fat free" foods in supermarkets? Have... Read More

Must Have List Of Foods That Lower Cholesterol

Cholesterol is present in our bodies by one of two... Read More

A Result Producing Guide to Nutrition

If you want to build muscle, lose body fat or... Read More

The Importance of Protein

Protein is one of the basic building blocks of the... Read More

5 Tips To Lower Your Cholesterol

Cholesterol has been around for thousands of years. It's a... Read More

Improve Your Eating Habits.

1. Water. If you're thirsty you're already dehydrated. The majority... Read More

Eating For Success: Breakfast For The Busy Corporate

The first place that we cut corners when we are... Read More

Finding the Elusive Complete-Protein Source

Images of "protein powder" containers with accomplished bodybuilders on their... Read More

How Much Water Should You Drink Per Day?

I'm always amazed at how many people seem to know... Read More

Relieve PMS with the Food Diet Changes

Almost every woman suffers with premenstrual syndrome at one time... Read More

Understanding Amino Acids and their Importance in Diet

The importance of protein in a healthy diet is well... Read More

Curbing Your Carbohydrate Addiction

Some experts consider carbohydrate craving and addiction as something more... Read More

Nutrition - Its Whats Eating You That Counts

"It's not what you eat, it's what's eating you that... Read More

East Dundee limo rentals ..