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NUTRITION
WISE: SEVEN SIMPLE WAYS TO EAT HEALTHIER
(includes recipe for Strawberry
Orange Sorbet)
By
Monique N. Gilbert, B.Sc.
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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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 this deliciously nutritious
homemade sorbet recipe by Monique N. Gilbert. 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 (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
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 reach Monique at MoniqueNGilbert.com
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, visit her website at MoniqueNGilbert.com
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