Good Nutrition: Seven Simple Ways to Eat Healthier (with Strawberry Orange Sorbet recipe)
MoniqueNGilbert
(with Strawberry Orange Sorbet recipe)
By Monique N. Gilbert, B.Sc.
Personal Health, Nutrition & Lifestyle Coach
http://www.MoniqueNGilbert.com
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
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1-1/2 cups frozen strawberries
1/3 cup orange juice
1/3 cup fortified soymilk
2 tablespoons canned pumpkin
1 tablespoon honey (optional)
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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 Personal Health, Nutrition & Lifestyle
Coach, Certified Personal Trainer/Fitness Counselor and Author.
Monique's coaching will give you the motivation, guidance and support
you need to naturally get healthy and fit, lose weight and keep it off,
strengthen your immune system, increase your energy levels, reduce
stress and anxiety, look and feel years younger, and achieve your
goals! To learn more about Monique's personal coaching program, go to
http://www.MoniqueNGilbert.com/
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Author Bio . . .
Monique N. Gilbert, B.Sc. has offered guidance in natural health,
nutrition, fitness, weight-loss and stress management since 1989.
Through her coaching and writings, Monique motivates and teaches how to
improve your well-being, vitality and longevity with balanced
nutrition, physical activity and healthy stress-free living. For more
information, visit her website at http://www.MoniqueNGilbert.com/
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