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[E87]Eat Healthy And Exercise

by Monique N. Gilbert, B.sc., Mon

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 or maple syrup (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

Monique N. Gilbert, B.Sc. is a Health, Nutrition & 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 and stress management since 1989. Go to to learn more about Monique’s coaching.

Everyone knows that it is more expensive to eat healthy foods rather than processed foods. A limited budget contributes to less than ideal eating habits in many ways. Unhealthy food usually costs less at the grocery store than healthier choices. Especially when eating out, it's cheaper to through a fast food hamburger joint than it is to go to a restaurant that offers fresher, more healthy options.

Your budget crunch doesn't have to put a complete lid on healthy eating goals. Simply, instead, pursue some creative possible answers and improve your health with healthy eating, by choice.

Budget Friendly Tips for Healthy Eating

Tip #1 - Go To The Farmer's Market

You can usually find a local farmer's market in the summer time and, if you are a city dweller, you can find farmer's markets selling all year. You're going to find the best seasonal deals and you'll often come upon extraordinarily fresh items at bargain prices that are always welcome.

If you're not sure where to find a farmer's market, ask people you believe to be healthy, including those you don't know.

Tip #2 - Grocery Store Savings

You'll find bargains on healthier choices when you're willing to visit different stores for budget conscious bargains. With regular shopping, it will become obvious that each store consistently has better pricing on certain items, but you must be watchful of the too good to pass up sales, that when everything is added up in the end, will save you money in the long term.

Tip #3 - Cut Your Own Vegetables

Don't be fooled by convenience. Pre-cut vegetables and fruit cost more and aren't as good for you, as a carrot that you clean and cut fresh yourself. You'll get more nutritional benefit you're looking for, when you're willing to do the preparation of your fruits and vegetables, rather than paying somebody else to.

Tip #4 - Swear Never To Buy A Packaged Dinner Again

Homemade soup is healthier than canned soup, no doubt about it, is much, much more the example to follow, when healthy eating is your goal. Prepared food is made to is made to retard rapid spoiling, thus it should be crystal clear, that such unhealthy alternatives is chocked full with extra, but completely unnecessary calories, sugars, sodium - (salt), and you don't want to know about the mystery ingredients you've never heard of, plus a surprise dead insect - or a still alive one! A cookbook even from your local library, so you don't have to spend a dime from your food budget may sound intimidating, but the money you'll save in the first month will banish any doubts you may have now. Side note: the newest edition of, 'The Joy of Cooking' I promise is a wise way to spend your money.

Healthy eating is attainable and the best part is you can do it while saving time, money and possibly yourself, health-wise.

Article Source : liquid supplements

About Author

Both Monique N. Gilbert, B.sc. & John Dane are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.

Monique N. Gilbert, B.sc. has sinced written about articles on various topics from Supplements, Marriage and Stress Management. Monique N. Gilbert, B.Sc. has received international recognition for helping people improve their well-being, vitality and longevity. Her personal coaching provides the motivation, guidance and support you need to naturally get healthy a. Monique N. Gilbert, B.sc.'s top article generates over 22200 views. to your Favourites.

John Dane has sinced written about articles on various topics from Supplements, Food and Drink. Practical, straight forward healthy knowledge from John Dane who has been teaching people like you simple ways to adopt a . John Dane's top article generates over 1300 views. to your Favourites.