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/

In The News:

Memorial Day revelers who flock to the Jersey Shore are being advised to be wary of a real sting operation.
(Spoiler Alert!
SpaceX successfully launched a Falcon 9 rocket containing 60 satellites from Cape Canaveral in Florida Thursday evening.
A family in Bainbridge, Ga., had the “surprise of a lifetime” when they found a massive alligator soaking in some sun in their front yard.
Two huge male rat snakes were caught fighting over a female in North Carolina, in a rare video.
Scientists have discovered layers of ice buried a mile beneath Mars’ north pole that could help unlock the Red Planet’s history.
Two orphaned bear cubs have been rescued from a huge 70-foot spruce tree in Canada.
Male Egyptian fruit bats will allow female bats to take food straight from their mouths and scientists believe they know why -- the bats are trading food for sex.
In May 2018, a startling study revealed that there was an "unexpected and persistent increase" of chlorofluorocarbons (CFCs) in the atmosphere. At the time, scientists could not pinpoint the exact location of the ozone-depleting gas, but subsequent media reports suggested that the clues lead to a rural, industrial town in China. Now, a new study confirms that the rise in CFCs is indeed coming from northeastern China based on atmospheric observations.
A doughnut-loving bear is “staying out of trouble” after it traveled thousands of miles to return home, say wildlife officials.

Try a Slow-Carb Habit

Carbohydrates - found in grains, breads, pasta, and sugar, as... Read More

Reverse Disease and Maintain Optimal Health

PROTEIN DEFICIENT? CHANCES ARE YOU ARE!Did you know that 9... Read More

Your bodys pH

So what's all the shake up about anyway?. To put... Read More

Eating For Success: Breakfast For The Busy Corporate

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

16 Quick Tips for Eating at Restaurants or Work

Most of us eat at restaurants for a variety of... Read More

Why Fad Diets Don?t Work

Fad diets have been around for more than 50 years... Read More

Maximizing Your Nutrition Dollar

Because of consumer demand, the food industry focus is on... Read More

Protective Effects of Omega-3 Fatty Acids

Omega-3 appear to reduce the risk of heart attack. A... Read More

Serious About Wanting To Improve Your Familys Healthy Eating Lifestyles?

Dr. Christine Wood, M.D, a practicing pediatrician in Encinitas, California,... Read More

Poor Dental Hygiene May Account for Poor Health

Bright white teeth and fresh breath does not necessarily... Read More

Free List of Fat Burning Foods

This free list of fat burning foods will help you... Read More

Enjoy The Holidays Healthfully

How To Have A Healthy ThanksgivingEnd of the year holidays... Read More

Healthy Eating for Executives on the Run

For the executive, maintaining the much-needed balance between career, family,... Read More

Macrobiotics: Diet and Lifestyle for Long-term Health

A frequent misunderstanding about macrobiotics is that it is a... Read More

That Cookie Might Kill You!

Chances are you may have had a food product that... Read More

Do You Eat Breakfast?

It is not a myth. Eating breakfast is an important... Read More

Trade In Your Diet For A Lifestyle!

Dieting is a pain. I think basically everyone would agree... Read More

Eating On the Go: Healthy Choices While You Travel

If you have a business trip tomorrow morning, you've probably... Read More

Sugar, America?s Drug of Choice

Many people use sugar as medicine. Sugar tends to change... Read More

Chocolate Is Good For You!

Great news on the chocolate front! Chocolate is good for... Read More

Oregano: Nature?s Antibiotic and Antiseptic

Many of us sprinkle oregano on our pizza and stews... Read More

Fluoride Damages Childrens Bones, Study Says

White-spotted or yellow splotched teeth may reveal more than needed... Read More

Its Not That Bad - The Biggest Lie We Tell Ourselves

Some people say to themselves, junk food is not that... Read More

Good Fats Prevent Chronic Disease

Essential fatty acids are the number one recommendation for anyone... Read More

The Importance of Good Nutrition in Keeping Your Smile Beautiful and Your Mouth Healthy

A beautiful smile and healthy mouth actually can come from... Read More

induction light step-dimming fixture Pete's produce ..