Copyright 2005 Lori Radun

I want you to think about your body as one of your children
or someone else you love dearly.  When was the last time
this person did or said something that really made you mad?
 In that moment, you might have been thinking “I really
don’t like this person right now.”  However, did his
behavior cause you to stop loving him?  Absolutely not!  My
teenager regularly acts in a way that I do not like, but I
still love him.  I will protect him, do what I think is
best for him, and give him what he needs.

Now let’s return to your body.  How often do you look at
your body and think, “I do not like my legs, my hips, my
butt (or whatever)”?  I admit it.  I do not like my thicker
waist that came from my second child and being over 40.
Okay fine, so it also comes from sometimes eating too much
of the wrong foods and not exercising consistently.  It’s
one thing to dislike your body.  It’s something completely
different to have an attitude of hatred or disgust towards
your body.  This attitude will cause you to mistreat your
body instead of loving and honoring your body.

Your body, with all its imperfections, is sacred.  It is
the only body you have been given for your entire life.
Your body houses all the organs that keep you alive.  It
gets you around from place to place.  Your body pumps
oxygen to the brain that enables you to feel, think, create
and function.  You need to take care of your body like any
relationship with a loved one.  Loving and respecting your
body requires the same ingredients.  So what can you give
to your body that you would give someone you love?

1.  Daily Attention
To nurture a relationship, you need to pay attention to
what it needs.  If you ignore your loved one for a long
period of time, what happens?  The relationship begins to
die.  In order to grow my relationship with my little guy,
he needs daily doses of conversation, playtime with me, and
cuddling.  In order to thrive, your body needs adequate
sleep, proper nutrition, exercise, and plenty of water
everyday.  You wouldn’t go for a week without talking to
your child or husband, so why would you go for a week
giving your body 4-5 hours of sleep a night or regularly
feeding your body foods with no nutrition?  Love your body
by staying conscious about how you treat it on a daily
basis. 

2.  Spend Time and Listen
In order to get to know someone you love, you need to spend
time together.  Your body is the same way.  It will
communicate with you if you only listen.  Your body will
tell you when it is hungry and when it is full.  It will
tell you when it is tired and needs to relax.  If you are
getting sick a lot, your body is screaming at you.  It is
trying to get your attention.  When you exercise, your body
will begin to hurt if you push too hard.  Or maybe you are
short of breath from lack of exercise or being overweight.
That is your body’s way of communicating that it is working
too hard.  Pay attention to the cues your body sends you.
Respond to them and see them as signs that something needs
to change.  Someone I know says to people, “If you ignore
your health, it will leave you.”  And so will your husband.

3.  Special Treats
Sometimes you give your loved ones special treats to show
you love them.  You don’t give them everyday because then
they wouldn’t be special.  Your body needs special treats
too.  Treat yourself to a massage, a facial, new clothes,
or a mocha latte every once in awhile.  When I was a
teenager, my mom and I used to go running on the local
school track.  Afterwards, we went to this awesome ice
cream shop and treated ourselves to a scrumptious sundae.
We didn’t overindulge all the time…just once in awhile.
Special treats help banish feelings of deprivation. 

4.  Grace
How many times does your loved one say “I’m sorry”?  And
how many times do you forgive him or her?  We all need
grace at times, and so do you when it comes to taking care
of your body.  Maybe you do really well on your diet or
exercise plan for two weeks, and then you fall off the
wagon.  For one whole week, you don’t exercise and you
don’t follow a healthy eating plan.  That’s okay!  Forgive
yourself and get back on track.  You don’t have to
completely abandon your plan because you didn’t follow it
perfectly.

5.  Have Fun!
Taking care of and loving your body doesn’t have to be
drudgery.  Have fun!  Find new low-fat recipes that contain
your favorite foods.  Adjust your attitude toward your
health and your body.  Exercise is only boring if you view
it that way.  Find activities you love that exercise your
body.  When I was in Las Vegas this past month, I was
taking a walk in a local family park.  I watched a dad and
his two children having the time of their life.  They were
riding their bikes and dad was leading the way.  He created
an obstacle course that required the kids to ride in
circles, up and down ramps, over the grass, and around
various walkways.  They were laughing and having a blast,
while exercising their body.  This dad knew the value of
adding fun to a healthy routine.

So, here’s to good health and loving your body even if you
don’t like it!

About the Author:

Lori Radun, CEC - Certified Life Coach for moms.  Lori
writes a FREE monthly ezine for moms who want coaching and
encouragement on living peaceful, balanced and fulfilling
lives.  To subscribe, go to
http://www.true2youlifecoaching.com

Copyright © 2005, The Juncture Company Michelle Randall
The Juncture Company
http://www.juncturecompany.com

Happy second half of 2005!

It's July 1st - the start of the second half of the year, and an
opportunity to take stock, pat yourself on the back and make any
mid-course corrections. Some food for thought...

 * What in your life looks different on July 1st than on January
   1st?

 * What do you want to acknowledge yourself for in the first 
   half of this year?  How have you been showing up beautifully, 
   and what have you created?

 * What learning have you received that you didn't expect on 
   January 1st?

 * What's a stretch goal that you want to give your all toward 
   achieving?

 * What can you create in the remaining half of the year that 
   would have the champagne taste a bit sweeter on New Year's 
   Eve?

A picnic for the mind - enjoy, and make it a point to discuss
any burning learnings with another person within the next few
days (including your coach)!

------------------
Michelle Randall, Principle & Lead Executive Coach
The Juncture Company     "Developing Innovative Leaders"
Website: http://www.juncturecompany.comPlease sign up for your free TJC Coaching Inspirations newsletter
by clicking the link provided: http://www.juncturecompany.com

Copyright 2005 Octocat Ltd

If you're suffering from diminished eyesight in any
capacity, there's a whole parcel of feelings that go along
with the possibilities of eventual loss of sight versus the
risks of undergoing the treatments that are necessary to
correct the problem.

When considering the delicate nature of the eye, many
people make the decision to put off corrective treatment
until the situation becomes dire - or is no longer able to
be treated effectively.

Laser eye surgery - now quite common as a form of treatment
for eye disorders - is one of the first options that many
folks look toward when they've made the decision to pursue
treatment and reclaim their ability to see clearly.

Weigh your options

While there are pros and cons involved in such a treatment
plan, it's worthy of a thorough investigation before making
such a weighty decision. There are a number of things that
should be looked into, and you should feel comfortable with
the information that you uncover before attempting to take
such a leap.

Here then, are a few safety and risk factors that are
involved in laser eye surgery that you may find helpful in
your quest for information.

Which type of treatment is right for you?

There are two main types of laser eye surgery procedures
that are currently available: Lasik and CustomCornea.

The difference between the two is that CustomCornea
utilizes newer technologies to accomplish what Lasik
surgery can provide and, in either case, there are safety
risks that may be involved. These may include serious
complications which may result in decreased or lost vision,
and there are those who would not be considered as
candidates for such a treatment.

Included among those are:

individuals who are pregnant or nursing

under the age of 21

suffering from Herpes Simplex

currently taking medication that may interfere with the
body's ability to heal

suffering from severe allergies or diseases

or have a corneal infection or scarring.

Also listed among those who are not considered for laser
eye surgery are those who have had previous eye surgery,
those who have inflammation of the eye or eyelids
accompanied by crusting of the eyelashes, suffer from
unstable refractive problems, currently take medication
that causes them to suffer ocular side effects, those with
Keratonconus, glaucoma or high blood pressure in the eye
region, corneal injury, and those who are taking
sumatriptan for migraine relief.

Some of the risks

Among the more specific risks that are associated with
laser eye surgery are:

lost vision

reduced low-light vision

under-treatment

over-treatment

increased need for reading glasses and severe dry-eye
syndrome.

It's best to discuss these risks with your physician before
committing yourself to having this procedure performed,
since there will be no way to reclaim diminished or lost
sight when it comes about as the result of laser eye
surgery.

One other consideration that you'll have to pay careful
attention to is the reputation and success rate of the
doctor who will be performing the surgery. He or she should
be licensed in the area of laser eye surgery and care, and
be able to offer an impressive success rate.

If possible, check with other people who may have undergone
this procedure with that particular doctor before making
that final decision, in order to get their impression of
both the treatment and the doctor, as well as an accounting
of their experiences after opting to have laser eye surgery.

About the Author:

Mike Spencer reviews reviews leading, and sometimes
controversial, approaches to improving and protecting our
health. Here he looks at the pros and cons of LASIK eye
surgery and whether it can offer any real benefits to
improved vision.
http://www.laser-eye-surgery-reviews.com
For more related articlessee here:
http://www.laser-eye-surgery-reviews.com/articles/index.html

by Rudy Silva

I recommend drinking a morning smoothie if you have constipation
or if you have skin problems like acne. Drinking a high fiber
smoothie relieves and prevents constipation. It will also provide
the nutrients that are necessary for having or keeping a nice
clean and smooth skin.

So, here are the six smoothie recipes you can blend.

1. Apple Smoothie
2. Apple-Barley Smoothie
3. Apricot Smoothie
4. Peach-Rice Dream Smoothie
5. Pineapple Smoothie
6. Strawberry Smoothie

Apple Smoothie

Mix in the blender the following:

1-2 small apples cut into wedges; 1 banana; 1 cup 50:50 rice
dream: almond milk; 1/4 cup or less of raisins soaked overnight;
1-teaspoon honey; 1-2 cubes of ice; 1 teaspoon lecithin granules;
2 tablespoons flax seed oil

Start by mixing the banana and the liquids. Then add slices of
apples to get the consistency you like. In all of your smoothies
add flax seed oil for nice smooth skin. I also add a tablespoon
of flax seed straight into the blender and the blender will chop
them up.

Apple-Barley Smoothie

Mix in the blender the following:

1 cup of sliced apples with peel; 1/2 cup of cooked barley; 1/4
cup of soaked raisins; 1/4 teaspoon of vanilla flavoring;
1-1 1/2 cups of 50:50 rice dream: almond milk; 1 teaspoon
lecithin granules; 2 Tablespoons flax seed oil

Make sure you use the lecithin granules in these smoothies since
lecithin helps to breakdown the flax oil into tiny droplets and
makes it more digestible.

Apricot Smoothie

One cup of fresh apricots or dried apricots that were soaked
overnight; Juice of 1/2 a lemon; Two oz. of prune juice; One
teaspoon or more of oat bran; One teaspoon of mineral whey; One
tablespoon of flax seed oil; One tablespoon of lecithin granules

Add a slight amount of distilled water or ice cubes to make the
consistency to your liking. This smoothie is good for
constipation and acne.

Peach-Rice Dream Smoothie

Mix in the blender:

2 fresh peaches with peel; 1 cup rice dream; 1/2 banana; 1
teaspoon sesame seeds; 1 teaspoon sunflower seeds; 1 tablespoon
lecithin granules; 2 tablespoons flax seed oil.

In place of rice dream you can use almond milk. I now only use
almond milk to make my smoothies. Place all of the seeds straight
into the blender. This smoothie has plenty of fiber. You may want
to increase the amount of sesame and sunflower seeds.

Pineapple Smoothie

Mix the following in a blender:

1-2 cups of fresh pineapples; 1/2 cups apple slices; 1/4 cup
fresh apple juice; 1/2 cup almond milk (more or less as needed);
1 banana; 1 tablespoon lecithin; 2 tablespoons flax seeds; 2
teaspoons bran (wheat, oat or rice)

You can add more lecithin if you like. Lecithin does not have a
taste. This smoothie is jam packed with fiber.

Strawberry Smoothie

Mix in a blender the following ingredients:

1 banana; 1 tablespoon of lecithin granules; 1 teaspoon of any
type of bran; 1 cup or more 50:50 rice dream: almond milk; Now
add strawberries one by one with the blender on until you get
the consistency you like; 1 tablespoon flax seeds; 1 or 2
tablespoons sunflower seeds; 1 teaspoon sesame seeds; 1
tablespoon of flax seed oil

You can add liquid minerals or vitamins to these smoothies and
give them an additional nutritional value.

There you have the smoothies that I make. Start making and
drinking them and see the health benefits that you’ll get.

Copyright © 2005 Rudy Silva

About Rudy: Rudy Silva has a degree in Physics and is a Natural
Nutritionist. He is the author of Constipation, Acne, Hemorrhoid,
and Fatty Acid ebooks. He writes a newsletter call
"Natural-Remedies-ThatWork.com." More acne hints and information
on his acne e-book can be found at http://www.stop-constipation.com
and http://www.acne-remedies.for--you.info

Copyright 2005 Susie Kong

1. Get 8 hours sleep a night. This is one of the main
requirements of the body and will enable you to be at your
best. Wear your favourite pyjamas and have the window
slightly ajar so you are breathing fresh air.

2. Eat 5 portions of fruit and veg a day. Try to have one
item of each of the following colours: green, purple,
yellow, red, orange so that you get a variety of vitamins,
minerals and bioflavanoids.

3. Laugh 30 times a day. Laughing boosts the immune system
and your energy!

4. Spend 15 minutes a day doing nothing or meditating. This
does wonders for your creativity and recharges your
batteries, giving you inner peace for the rest of the day.

5. Walk outside in the fresh air for 15 minutes a day. This
clears your mind and burns some calories at the same time!
Bonus point - if it is sunny, this will top up your vitamin
D!

6. Exercise aerobically for at least 20 minutes 3 times a
week. Make sure you include a warm-up and a cool-down and
stretches. The best way to ensure you are working at the
right pace is to wear a heart rate monitor.

7. Do 1 hour of strength training a week. This can be an
hour strengthening class or two or three weight-training
sessions.

8. Spend time with loved ones and animals. Feeling loved
and happy is a great immune system booster!

9. Smile! There is research that has shown that smiling at
yourself in the mirror for 20 minutes at a time can improve
depression - even if it is forced!

10. Drink 1.5 - 2 litres of water a day. Bonus point - add
a few drops of freshly squeezed lemon for extra vitality
and energy!

About the Author:

Susie Kong is an Energy Coach and helps busy people
increase their energy levels through nutrition, fitness and
rest. She is a graduate of Coach University and is also
studying with the Schools of Coachville. She is the
Assistant Community Coach for the Coachville Fully Alive
Community: http://fullyalive.coachville.com/
Will you help Susie to reach her goal of coaching 100
people by December 2005? All you need to do is call Susie
at a prearranged time and let Susie coach you (for free)
for 30 minutes and then fill out a quick feedback form
online after the session. 
You can contact Susie on email: health@susiekong.com or at
her website: http://www.susiekong.com

by Mark Sichel, LCSW
www.marksichel.com

Meet a closet wimp. Call her Ellen. She's bright, stylish and
beautiful. She holds down a responsible job. She's strong and
assertive. But when her boyfriend withdraws into television on those
quiet evenings together, she suffers in silence because she doesn't
want him to think she's too needy.

Consider Irene, another closet wimp. She's been seeing Nick for three
years, and he's still unable to make a commitment about their future.
Instead of voicing her concerns, she keeps quiet. She doesn't want to
be seen as too demanding.

Then there's Sandi, who hides her achievements at work from her
husband because she doesn't want to outshine him and make him feel
bad. A pillar of strength at work, but at home - another closet wimp.

What about you? Where do you stand? Are you willing to draw those
lines that command respect - even with the man of your dreams? Or do
you kick off your shoes when you get home only to tiptoe around his
thoughts, his moods or his ballgames? Could you possibly be a closet
wimp?

Answer the following fifteen questions and take a long, hard look at
how you interact with the man in your life. Please print out your
copy, take the test, and then refer to the key for your results.

1. Do you bend over backwards - at your own expense - to avoid
conflict with him?
Always
Often
Sometimes
Rarely
Never

2. Do you fear making reasonable demands for fear he'll think you're
needy and pathetic?
Always
Often
Sometimes
Rarely
Never

3. Does the man in your life describe assertive women as controlling,
while you wince in silence?
Always
Often
Sometimes
Rarely
Never

4. Do you accept behavior from him that he'd never tolerate from you?
Always
Often
Sometimes
Rarely
Never

5. Do you fear losing your femininity if you become more demanding?
Always
Often
Sometimes
Rarely
Never

6. Do you buy into the notion that a real woman puts her needs after
her man's?
Always
Often
Sometimes
Rarely
Never

7. Does it seem like his job, his time and his friends are more
important than yours?
Always
Often
Sometimes
Rarely
Never

8. Do you feel you're not an equal partner on a team in your
relationship?
Always
Often
Sometimes
Rarely
Never

9. Do you try to guess what he might want you to say before speaking?
Always
Often
Sometimes
Rarely
Never

10. Do you fear that being courted is either politically incorrect or
too much to expect?
Always
Often
Sometimes
Rarely
Never

11. Do you downplay or hide your strengths and achievements from the
man in your life for fear he'll feel diminished and less of a man?
Always
Often
Sometimes
Rarely
Never

12. Do you stop yourself from doing your best, looking your best or
being your best for fear he might get angry?
Always
Often
Sometimes
Rarely
Never

13. Do you hide aspects of yourself because you want him to think
you're perfect?
Always
Often
Sometimes
Rarely
Never

14. Do you hesitate to bring up a 'discussion' for fear of spoiling
his good mood?
Always
Often
Sometimes
Rarely
Never

15. Do you feel that you would be incomplete if you were not involved
with a man?
Always
Often
Sometimes
Rarely
Never

Scoring: Give yourself 1 point for every "Always" choice; 2
for "Often"; 3 for "Sometimes"; 4 for "Rarely" and 5 big ones
for "Never."

Results:
15 -25 Total Closet Wimp: You need help. Why not try therapy? Or try
reading a self-help book. Do what ever you have to do to raise your
self-esteem so that you won't settle for a relationship that leaves
you less than satisfied!

26 - 35 Classic Closet Wimp: You equate femininity with being
compliant and powerless with the man you love! Start to work on your
assertiveness and put an end to helpless compliance. Remember that,
despite myths to the contrary, men are happier with confident, self-
respecting women.

36 - 45 Partial Closet Wimp: You still have fears that assertion will
leave you single and lonely, but there are moments when you glimpse
the glowing possibilities of being in a relationship of mutual
respect. Stop treating yourself as a second class citizen in romance!
You deserve first class and don't you forget it!

46 - 55 Recovering Closet Wimp: Still caught in the middle but don't
worry, you're on your way! You still sometimes act the way you were
taught little girls ought to act - sugar and spice and everything
nice. But don't be afraid to use less sugar and more spice in the
recipe! Red hot pepper flakes can be very feminine!

56 - 65 Rare Closet Wimp: You're doing great! You may give a little
here or there, but at this point in your life, it's easier to spot a
three-toed sloth on the subways of Manhattan than to find you
allowing a man to take advantage of your good nature!

66 - 75 Congratulations! No closet wimp here! Stand tall and be
proud! You are heading for a relationship filled with love and
respect - if you're not already there!

Copyright 2004: Mark Sichel is a psychotherapist, consultant, and
speaker on a broad range of issues related to family, mental health,
and interpersonal problems.  He is the editor and principal author of
the award winning self-help website, www.psybersquare.com.  For a
more detailed guide to overcoming the panic brought on by
dysfunctional family experiences, read Mark Sichel's new book,
Healing From Family Rifts : Ten Steps to Finding Peace After Being
Cut Off From a Family.  For more information about this book visit
the author's website: www.marksichel.com

Christine Miserandino, ButYouDontLookSick.com C2005. All Rights
Reserved

Ingredients for this project:

Any thick material (this project calls for 18",but you can make the
heating pad any size you want
sewing machine or needle and thread
Flax seed or wheat
Essential oil *optional
 We have all seen those microwave heating pads selling in the stores
for big bucks, and I always thought "Boy I wish I knew how to make
one" They look so easy to make. So my new friend Wendy gave me
the "directions" and it is easy enough to do and so helpful to those
of us who get cold easily or have sore muscles.

It's pretty easy to make a wheat bag heating pad - all you need is
some strong material like cotton, canvas or tartan, as long as
there's no give in it, so it doesn't stretch! Keep in mind, it needs
to be pretty thick so when the wheat is heated (and it gets pretty
hot) that you don't burn yourself.

Once you pick your material, cut a square about 18" each side and
fold it in half so it's inside out. It  will be oblong shape. Stitch
down one short side and  the long side. A sewing machine works best
as you  need short stitches close together, so the wheat doesn't come
out. If you stitch by hand go over it again to make sure the stitches
are tight. Next, turn it the right way in so the seam is on the
inside. You will need to buy some Flax seed or  Wheat. They need to
be the whole kernel. Fill the bag about 1/2 way, then stitch the one
side that is left, sealing it tight.

If you are handy with sewing, and don't mind a little extra work, you
might want to divide the bag into  sections. Maybe in 4- put in 1/4
of your seeds then  stitch the bag 1/4 of the way up, drop in
another  1/4 of the seeds and stitch those in, repeating for the
rest, so you will have 4 compartments full of  seeds, instead of one
big one. Then you will have seeds fairly distributed throughout your
hand made heating pad! This isn't necessary- but a great tip.

At this point, if you desire, you can use essential oils to sprinkle
on the material for aromatherapy.

You will need to microwave it for about 2 minutes.

* Please note all microwaves are different, so please "test" it a few
times for more or less time to see  what works for you. Please use
caution when first using it - as it might come out of the microwave 
very hot. It stays warm for a couple of hours. You  can also put
these in the fridge/freezer if the  cold is better for you.

If you want, you can make these any shape you like. For example, a
horseshoe for your neck or a heart for a child to hold when going to
sleep etc. You can make these as big or as small as you desire. Just
remember that you are going to need as many seeds as it takes to fill
1/2 the bag. Usually about 1lb is enough for the 18" bags.

These heating pads make great gifts for yourself or for others. They
can be reused time and time again.

Good Luck making yours!

Christine Miserandino is a writer, motivational speaker, and patient
advocate from NY. Her writing has been featured
in numerous newspapers, magazines, medical newsletters and television
media. Check out http://www.ButYouDontLookSick.com to read more of her articles, and to receive her monthly newsletter.

There is no need to worry too much if your weight loss
programme is going along slowly. That is often the case. If you
want to give yourself a boost, though, and at least look
thinner, there are a few tips that may help you. There is no
harm in a bit of illusion, especially if it can boost your
confidence. Here are just a few of the tips:
 
1. This one is for women, as make-up can be a friend in this
illusion of looking thin. It is a special tool that can make
some changes in favour of a thinner looking you.
 
a. A good tan can make you look thinner! Stay in the sun or go
to a beauty saloon, and use a tanning lotion, or whatever it
takes to tan your skin. If you use a tanning lotion, use more
under the cheeks, as the coloured areas will look deeper. That
will make your face look thinner than it really is.
 
b. The use of a lot of eye make up can make your eyes bigger.
The bigger your eyes look, the smaller your face will appear to
others.
 
c. Pay attention to your eyebrows, for the same reasons as in
b.
 
d. You can even make up your legs; yes, really, why not? Put a
vertical line of oil on the middle part of your legs, so that
it makes your bone shine. You will find that your legs, due to
the extra shine, actually appear a bit longer!
 
2. This next trick works well both for men and women. It has to
do with the manner in which you arrange your hair. The more
volume you give to your hair, the better it will be for making
your face look smaller. Once done, try to remember to play with
it from time to time.
 
3. The clothes you wear can deceive the eye as to your true
size, and thus make you look thinner:
 
a. Don’t use clothes that are too colourful, as that will only
attract more eyes on the areas that you really would like to
hide. Chose black or dark blue clothes, as they can make you
look up to 5 kilos thinner.
 
b. When it comes to skirt length, for those who want to to look
a bit thinner than they really are, you should choose knee
length skirts. Shorter ones will show off just how fat those
legs are, and longer ones accentuate thick ankles.
 
c. Another little trick for men and women is to use vertical
stripes. That can apply to trousers, skirts, shirts, dresses,
blouses etc. On blouses and shirts, use buttons, because they
create a vertical line. The same effect can be reproduced with
long zippers.
 
d. Loosen the pockets, and avoid filling them up. Full pockets
add bulk, not the visual effect you are looking for when you
are trying to look thinner.
 
4. Always be aware of the position of your body and your
posture. A correct position can make you appear up to three
centimetres taller than you are.
 
Keep in mind these tricks and work on your illusion of looking
thinner. Also, you can use your imagination to discover more!

About The Author: Roy Thomsitt is owner and part author of
http://www.routes-to-self-improvement.com

(with Strawberry Orange Sorbet recipe)
 
By Monique N. Gilbert, B.Sc. 
 
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
__________________________________

   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 contact Monique at http://www.MoniqueNGilbert.com/
 
****************************
 
Author Bio. . .
 
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 http://www.MoniqueNGilbert.com/