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.moniquen gilbert.com/
housekeepers near Des Plaines ..The word 'homeostasis' is made up of two Greek words:... Read More
High Fructose Corn SyrupBefore we get to high fructose corn... Read More
You know about Vitamins A,C, D, E ,and the B's... Read More
The acai (ah-sigh-ee) berry has been around for thousands of... Read More
Heart disease remains the number one cause of death in... Read More
Quick Overview- I think the most important thing for people... Read More
The nutritional support in critically ill patients can be explained... Read More
THE RISKWhen you consume food that's high in acid or... Read More
I'd like to explain an important concept that most online... Read More
Chances are you may have had a food product that... Read More
Having a large amount of such "visceral fat" is associated... Read More
How many magazines have you read where they tell you... Read More
The best weight training and cardio workouts will do very... Read More
Recently, I had the pleasure of seeing my 6-month old... Read More
Summer is the time when we sweat highly and beating... Read More
Summer is not too far away. It is almost time... Read More
THE RISKNo doubt you've heard of the increasingly popular "raw... Read More
Niacin, also called nicotinic acid, is a member of the... Read More
"The physician who knows only medicine, knows not even medicine."... Read More
1. Look for high quality, crystalline, free-form, amino acids (AAs)... Read More
Herbal teas have long been known to have medicinal benefits... Read More
Do you notice your child putting off going to the... Read More
It is believed that cane sugar was discovered before the... Read More
The key to better health is learning the difference between... Read More
When I hear the word fat I usually think of... Read More
custom home cleaning Glenview ..We come from a society where growing organic and just... Read More
For those of us that understand nutrition and it's importance... Read More
Having a personal wellness program has become a concern for... Read More
Several years ago, Marilyn M. couldn't even spell fibromyalgia.Now she... Read More
In the last twenty years, a huge and growing body... Read More
Vitamins & Minerals are essential to sustain life. Its what... Read More
Do you need omega 3 fatty acid in your diet?... Read More
How Can... Read More
The acai (ah-sigh-ee) berry has been around for thousands of... Read More
To research the health risks Sweet 'N Low and other... Read More
Female and male athletes respond to training in a fairly... Read More
With new research, new products and new skin protection advice... Read More
Zingiber officinale has been held in the highest regard by... Read More
Cranberry juice was first made by American settlers in 1683.... Read More
1. Look for high quality, crystalline, free-form, amino acids (AAs)... Read More
Many of us, probably even you, want this thing called... Read More
If you or someone you know suffers from rheumatoid arthritis,... Read More
With today's time constraints, stressful jobs, and "thin is in"... Read More
The question most people think they need an answer to... Read More
One must always keep in mind that copper is not... Read More
The adrenal or "stress glands" are small, triangular shaped glands... Read More
These are questions we have to ask ourselves? because after... Read More
Bye Bye HolidaysHoping everyone had a fun, fantastic, exciting and... Read More
Enzymes are the workers in our body that make everything... Read More
Did you know that the food you eat could be... Read More
Nutrition |