Tag Archives: soy

Get Fabulously Fit with Fiber

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By Monique N. Gilbert

Want to increase your vitality and improve your overall well-being? Then try eating more fiber every day. According to the American Heart Association (AHA), fiber is important for the health of our digestive system as well as for lowering cholesterol.

Dietary fiber is a transparent solid carbohydrate that is the main part of the cell walls of plants. It has two forms: soluble and insoluble. Soluble fiber may help lower blood cholesterol and reduce the risk of heart disease and stroke. Insoluble fiber provides the bulk needed for proper functioning of the stomach and intestines.

It promotes healthy intestinal action and prevents constipation by moving bodily waste through the digestive tract faster, so harmful substances don’t have as much contact with the intestinal walls. Both the AHA and the National Cancer Institute recommend that we consume 25 to 30 grams of fiber a day.

Unfortunately, many people are not eating this much fiber. The reason is the conventional animal-based Western diet, which is high in saturated fat and low in fiber. This type of diet is causing serious concerns. Heart disease and stroke have become major health problems in most developed countries, and are rapidly increasing in prevalence in many lesser developed countries.

This is mainly due to the global influence of the typical Western diet. Recently the AHA and the FDA (Food and Drug Administration) confirmed that coronary heart disease is the leading cause of death in the United States, killing more people than any other disease. It causes heart attack and angina (chest pain). A blood clot that goes to the heart is considered a heart attack, but if it goes to the brain it is a stroke.

The AHA ranks stoke as the third most fatal disease in America, causing paralysis and brain damage. Eating a high-fiber diet can significantly lower our risk of heart attack, stroke and colon cancer. A 19-year follow-up study reported in the November 2001 issue of Archives of Internal Medicine indicated that increasing bean and legume intakes may be an important part of a dietary approach to preventing coronary heart disease. Soybeans and legumes are high in protein and soluble fiber.

Another study reported in the January 2002 issue of the Journal of the American College of Cardiology also suggests that increasing our consumption of fiber-rich foods like whole grains, fruits and vegetables, can significantly lower the risk of heart disease. Additionally, results from recent studies at the American Institute of Cancer Research indicate high-fiber protein-rich soy-based products, such as textured soy protein and tempeh, help in preventing and treating colon cancer. Soybeans and other legumes are excellent sources of fiber.

An average serving of cooked dry beans contains about 10 grams of fiber. Whole soybeans and foods made from them, such as soy flour, textured soy protein (also known as TVP) and tempeh, are extremely rich in fiber. However, some soy foods, like tofu and soymilk, contain very little fiber due to the way they are processed. Tofu, for example, leaves most of its fiber behind in processing when the milk is squeezed from the soybean.

Reading the Nutrition Facts label to find out the amount of, and the type of, fiber contained in any particular food is always wise.

Examples of Dietary Fiber:

1 cup of cooked dry beans = 9-14 grams of fiber

1 cup of raisin bran cereal = 8 grams of fiber

1/2 cup of soy tempeh = 7 grams of fiber

1/2 cup of soy flour = 6 grams of fiber

1/2 cup of edamame (whole green soybeans) = 5 grams of fiber

6 Brussels sprouts = 5 grams of fiber

1 medium apple = 4 grams of fiber

1 cup of carrot strips = 4 grams of fiber

5 dried plums (prunes) = 3 grams of fiber

1/4 cup of whole wheat flour = 3 grams of fiber

1 cup pineapple juice = 2 grams of fiber

1/2 cup of tofu = 1 gram of fiber

Recipe:

Try this wonderfully delicious heart-healthy high-fiber dip recipe, which can also be used as a sandwich spread.
Hummus (Dairy-Free)

2 cups cooked garbanzo beans or white beans

2 tablespoons tahini (sesame seed paste)

2-1/2 tablespoons lemon juice

1 clove garlic

1/3 cup soymilk

1/2 teaspoon salt

1. Place beans, tahini, lemon juice, and garlic in a food processor. Blend for a full 1-2 minutes, until a paste is formed.
2. Add soymilk and salt. Blend until it’s smooth and creamy.
3. Transfer to a container and refrigerate to chill.
4. Serve as a dip with crackers, pita bread wedges or fresh cut up vegetables; or as a spread with pita bread or tortillas.

Makes 2-2/3 cups (4-6 servings)

This recipe is from Monique N. Gilbert’s book “Virtues of Soy: A Practical Health Guide and Cookbook” (Universal Publishers, 2001, pp. 86-87).

References: ** “Legume consumption and risk of coronary heart disease in US men and women: NHANES I Epidemiologic Follow-up Study.” Bazzano, L. A., He, J., Ogden, L. G., Loria, C., Vupputuri, S., Myers, L., Whelton, P. K., Archives of Internal Medicine 2001 Nov 26;161(21):2573-2578. ** “A prospective study of dietary fiber intake and risk of cardiovascular disease among women.” Liu, S., Buring, J. E., Sesso, H. D., Rimm, E. B., Willett, W. C., Manson, J. E., Journal of the American College of Cardiology 2002 Jan 2;39(1):49-56. ** “Virtues of Soy: A Practical Health Guide and Cookbook” by Monique N. Gilbert, Universal Publishers, 2001, pp. 11, 18, 24.

Copyright (c) Monique N. Gilbert – All Rights Reserved.

About this writer: Monique N. Gilbert, B.Sc., is a Health Advocate, Certified Personal Trainer/Fitness Counselor, Recipe Developer, Freelance Writer and Author. Visit her site at http://www.geocities.com/virtuesofsoy/

Monique N. Gilbert,  Soy Food  Connoisseur, Recipe Developer and Author of… “Virtues of Soy: A Practical Health Guide and Cookbook” (Universal Publishers, 2001).

Monique N. Gilbert, B.Sc., has received international recognition for helping people get healthier, feel better, look younger and live longer. Through her coaching program and writings, Monique motivates, inspires and teaches how to naturally enhancing your health, happiness, energy and longevity with balanced nutrition, physical activity and tranquil living environments. Monique believes it is her mission to educate and enlighten everyone about the benefits of healthy eating and a vibrant stress-free lifestyle. For more information, visit her website – http://www.MoniqueNGilbert.com

Fighting Cancer and Heart Disease with Soy Antioxidants

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By Monique N. Gilbert

Antioxidants are compounds that prevent or repair damage to cells caused by pollution, sunlight, and normal body processes.  These elements cause oxidation in our body, which produce dangerous chemical compounds called free radicals.  These compounds are highly reactive and have the potential to damage DNA, causing mutations that can result in the malignant transformation of cells.  Free radicals can easily cause harm to the immune system, whose cells divide often.  They may also be responsible for some of the changes of aging.

We can help the body in its ability to scavenge and destroy free radicals, before they cause harm, by supplying it with natural substances that act as antioxidants.  These substances block the chemical reactions that generate free radicals in the first place, and destroy the ones that have already been formed.

Many laboratory studies have documented the strong antioxidant properties of soy isoflavones in the fight against heart disease.  Oxidation, the same process that leads to rust on metal, causes fats to harden and form the blockages that damage arteries.  Isoflavones incorporate into lipoprotein particles, such as LDL, and protect them from oxidation.  This antioxidant effect can reduce the onset of atherosclerosis by decreasing LDL accumulation in blood vessel walls.

A reduced level of oxidative damage is also associated with a decreased risk of cancer.  Research has found that the antioxidants in soy foods efficiently and effectively protects cells from free radical damage while boosting the immune system.  This, in turn, helps to prevent cancer and premature aging.

Here is a delicious antioxidant-rich, cholesterol-free, heart-healthy and cancer preventing salad dressing.

Creamy Garlic Salad Dressing

4 ounces silken tofu (1/3 of a 12-ounce block)

4 tablespoons soymilk (1/4 cup)

1 clove garlic

1-1/2 tablespoons extra virgin olive oil

2-1/4 teaspoons vinegar

1 teaspoon Dijon mustard

1 teaspoon sugar

1 teaspoon parsley flakes

1/2 teaspoon salt

1/4 teaspoon garlic powder

1.  Blend ingredients in a food processor until it’s creamy smooth.

2.  Transfer to a jar or bottle and completely chill.  Refrigerate at least 20 minutes to allow dressing to thicken, and flavors to meld.  The longer it chills the better it tastes.  Serve over a Mixed Green Salad.

Makes about 1 cup (4-6 servings)

This article and recipe are excerpts from the book “Virtues of Soy: A Practical Health Guide and Cookbook” by Monique N. Gilbert (Universal Publishers, $19.95, available at most online booksellers).  http://www.virtuesofsoy.com

Copyright (c) Monique N. Gilbert – All Rights Reserved.

About this writer: Monique N. Gilbert, B.Sc., is a Health Advocate, Certified Personal Trainer/Fitness Counselor, Recipe Developer, Freelance Writer and Author. Visit her site at http://www.geocities.com/virtuesofsoy/

Monique N. Gilbert,  Soy Food  Connoisseur, Recipe Developer and Author of… “Virtues of Soy: A Practical Health Guide and Cookbook” (Universal Publishers, 2001).

Monique N. Gilbert, B.Sc., has received international recognition for helping people get healthier, feel better, look younger and live longer. Through her coaching program and writings, Monique motivates, inspires and teaches how to naturally enhancing your health, happiness, energy and longevity with balanced nutrition, physical activity and tranquil living environments. Monique believes it is her mission to educate and enlighten everyone about the benefits of healthy eating and a vibrant stress-free lifestyle. For more information, visit her website – http://www.MoniqueNGilbert.com

Three Reasons to try Tempeh – Soy’s Super Food

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By Monique N. Gilbert

When most people hear soy, they usually think of tofu and soymilk. Soon tempeh (pronounced tem-PAY) will be one of the first soy products to come to mind. It is fast becoming the most popular soy food on the market because it is highly nutritious, easy to digest, and deliciously simple to prepare. In the past five years tempeh has grown so much in popularity that it is now available in the refrigerated section of many supermarkets. Ten years ago it could only be found at health food stores and Asian food markets. While tempeh may be considered new for many, it actually has a long and extensive history dating back more than 2,000 years. Originally developed in Indonesia, it is a traditional fermented soybean product made from cracked, cooked soybeans inoculated with beneficial bacteria to give it a chewy and meaty consistency. It comes in several varieties, either 100 percent soybeans or soybeans combined with one or more grains like rice, millet, or barley.

1. Tempeh is a nutritional super hero. It is high in protein, dietary fiber, iron, potassium, calcium, and phytochemicals like isoflavones. It has been shown to lower cholesterol, high blood pressure and the risk of heart attack and stroke; reduce the risk of some cancers, like colon, breast, ovarian and prostate; ease certain menopausal symptoms; prevent and possibly even reverse the effects of osteoporosis and diabetes. To obtain these protective properties, researchers recommend consuming a minimum of 25 grams soy protein and 30-50 milligrams isoflavones daily. This works out to about 1-2 servings a day. One serving of tempeh, which is 1/2 cup (4 ounces), provides on average 19 grams soy protein, 60 milligrams isoflavones and 7 grams dietary fiber (28% RDA). Tempeh made with only soybeans has more soy protein and isoflavones than those with added grain. Whatever variety you choose, tempeh is the best source and easiest way to get lots of high quality protein, isoflavones and fiber in a minimally processed soy food. Each serving also supplies about 100 milligrams calcium (10% RDA), 550 milligrams potassium (16% RDA), and 5 milligrams iron (30% RDA).

2. Tempeh is a great choice for people who have difficulty digesting plant-based high-protein foods like beans and legumes or soy foods such as tofu. Because tempeh is a fermented soy product, its enzymes are partially broken down, making it easier to metabolize. It does not produce the unpleasant gastrointestinal discomfort and gas that some other plant-based proteins do. This fermentation process actually allows your body to more easily assimilate and absorb tempeh’s nutrients. Besides being a terrific cholesterol-free easy-to-digest meat alternative, it is also ideal for people on low sodium diets. Unlike other fermented soy products, like miso which is very salty, tempeh is extremely low in sodium.

3. Tempeh has a pleasant, wonderfully unique nutty/mushroom flavor. It’s rich and savory taste and firm texture makes it easy to create fantastic meals without a lot of fuss. It does not need much preparation or cooking time, making it a marvelously healthy fast food. Just add a little soy sauce or liquid hickory smoke seasoning to enhance its flavor. Then stir-fry, saute, microwave, stew or bake it to make a variety of delightful dishes and sandwiches. To make a hearty entree in a short amount of time, all you need is tempeh, onions, mushrooms, peppers, olive oil, liquid seasoning, and some cooked brown rice or pasta. Thinly slice the tempeh. Sprinkle some soy sauce or liquid hickory (or mesquite) smoke seasoning on both sides of the slices. Slice the onions, mushrooms and peppers, and saute in a little olive oil for a few minutes. Add the seasoned tempeh slices and saute until lightly browned. Salt and pepper to taste. Then place everything on a bed of brown rice or pasta, and enjoy!

So give tempeh a try. Your body and taste buds will thank you for choosing this delicious and nutritious soy food.

Copyright (c) Monique N. Gilbert – All Rights Reserved.

About this writer: Monique N. Gilbert, B.Sc., is a Health Advocate, Certified Personal Trainer/Fitness Counselor, Recipe Developer, Freelance Writer and Author. Visit her site at http://www.geocities.com/virtuesofsoy/

Monique N. Gilbert, Soy Food Connoisseur, Recipe Developer and Author of… “Virtues of Soy: A Practical Health Guide and Cookbook” (Universal Publishers, 2001).

Monique N. Gilbert, B.Sc., has received international recognition for helping people get healthier, feel better, look younger and live longer. Through her coaching program and writings, Monique motivates, inspires and teaches how to naturally enhancing your health, happiness, energy and longevity with balanced nutrition, physical activity and tranquil living environments. Monique believes it is her mission to educate and enlighten everyone about the benefits of healthy eating and a vibrant stress-free lifestyle. For more information, visit her website – http://www.MoniqueNGilbert.com

The Healing Power of Soy’s Isoflavones

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By Monique N. Gilbert

Numerous reports indicate that, because soy is high in isoflavones, it can prevent illness and promote good health.

Isoflavones are a class of phytochemicals, which are compounds found only in plants (phyto means plant).  They are also a type of phytoestrogen, or plant hormone, that resembles human estrogen in chemical structure yet are weaker.  By mimicking human estrogen at certain sites in the body, isoflavones provide many health benefits that help you to avoid disease.  Isoflavones are found in soybeans, chick peas and other legumes.  However, soybeans are unique because they have the highest concentration of these powerful compounds.  Soy contains many individual isoflavones, but the most beneficial are genistein and daidzein.

Isoflavones show tremendous potential to fight disease on several fronts.  They have been shown to help prevent the buildup of arterial plaque, which reduces the risk of coronary heart disease and stroke.

Isoflavones may help reduce breast cancer by blocking the cancer-causing effects of human estrogen.  They may also prevent prostate cancer by hindering cell growth.  Isoflavones can fight osteoporosis by stimulating bone formation and inhibiting bone resorption.  They may even relieve some menopausal symptoms as well.

Soy isoflavones have antioxidant properties which protect the cardiovascular system from oxidation of LDL (the bad) cholesterol.  Oxidized LDL cholesterol accumulates in the arteries as patches of fatty buildup which blocks the flow of blood, resulting in atherosclerosis.

Genistein inhibits the growth of cells that form this artery clogging plaque.  Arteries damaged by atherosclerosis usually form blood clots.  This can lead to a heart attack if the clot goes to the heart, or a stroke if it goes to the brain.

Being a weak form of estrogen, isoflavones can compete at estrogen receptor sites, blocking the stronger version naturally produced by the body from exerting its full effect.  Since high blood levels of estrogen are an established risk factor for breast cancer; weaker forms of estrogen may provide protection against this disease.  Genistein has been found to hinder breast cancer as well as prostate cancer.

Results from a new University of California study show that genistein slowed prostate cancer growth and caused prostate cancer cells to die.  It acts against cancer cells in a way similar to many common cancer-treating drugs.

Isoflavones also play an important role in protecting and maintaining strong and healthy bones.  Evidence shows that genistein and daidzein prevent bones from breaking down.  Independent studies conducted at the University of Illinois and the University of Hong Kong concluded that consuming soy isoflavones can increase bone mineral content and bone density.  Another study at the University of Texas suggested that isoflavones may also stimulate bone formation.

By preserving bone health, increasing bone mass and inducing bone turnover, researchers noted the potential role of soy isoflavones in preventing, and possibly even reversing, the effects of osteoporosis.

The North American Menopause Society suggests that soy isoflavones can also be a natural alternative to estrogen replacement therapy for relief of mild menopausal symptoms.  It may help offset the drop in estrogen and regulate its fluctuations that occur at menopause.  Many women have reported a reduction in their hot flashes and night sweats when they regularly consume soy foods, like tempeh or tofu.

All these findings suggest eating soy foods, natural sources of isoflavones, can protect and enhance your overall health.  Isoflavones work together with soy protein in fighting disease.  Studies show that isoflavones account for approximately three-fourths of soy’s protection, while its protein is responsible for about one-fourth.  The best way to consume isoflavones is in food form, so that you can benefit from all of soy’s nutrients and beneficial compounds.  The highest amounts of isoflavones and soy protein are found in tempeh, whole soybeans (like edamame), textured soy protein, soynuts, tofu and soymilk.  Researchers recommend consuming at least one to two servings a day.  A serving is equal to 1 ounce of soynuts; 4 ounces of tempeh, textured soy protein (cooked), or edamame; or 8 ounces of soymilk.

For those new to soy, I recommend slowly adding it to your diet, until you develop a taste for it.  In spaghetti sauces, replace ground beef with textured soy protein.  Use tofu instead ricotta cheese in lasagna, or make herb dips with it in a food processor.  Use soymilk to cream soups or make smoothies.  People on the run can always eat soynuts.  Tempeh is one of the easiest soy foods prepare.  To make a grilled tempeh sandwich, just cut it into slices, sprinkle on some soy sauce, saute with sliced onions and pile it on some bread.  Remember, you will only continue to eat healthy foods if they taste good.  So, experiment and have fun trying out new ways to enjoy soy.

To learn more about the health benefits of soy, visit the Virtues of Soy
website at http://www.geocities.com/virtuesofsoy/

About this writer: Monique N. Gilbert, B.Sc., is a Health Advocate, Certified Personal Trainer/Fitness Counselor, Recipe Developer, Freelance Writer and Author. Visit her site at http://www.geocities.com/virtuesofsoy/

Monique N. Gilbert,  Soy Food  Connoisseur, Recipe Developer and Author of… “Virtues of Soy: A Practical Health Guide and Cookbook” (Universal Publishers, 2001).

Monique N. Gilbert, B.Sc., has received international recognition for helping people get healthier, feel better, look younger and live longer. Through her coaching program and writings, Monique motivates, inspires and teaches how to naturally enhancing your health, happiness, energy and longevity with balanced nutrition, physical activity and tranquil living environments. Monique believes it is her mission to educate and enlighten everyone about the benefits of healthy eating and a vibrant stress-free lifestyle. For more information, visit her website – http://www.MoniqueNGilbert.com

High Protein Diets, Are you losing more than weight?

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By Monique N. Gilbert

Protein is a vital nutrient, essential to your health.  In its purest form, protein consists of chains of amino acids.  There are 22 amino acids that combine to form different proteins, and 8 of these must come from the foods we eat.  Our body uses these amino acids to create muscles, blood, skin, hair, nails and internal organs.  Proteins help replace and form new tissue, transports oxygen and nutrients in our blood and cells, regulates the balance of water and acids, and is needed to make antibodies.  However, too much of a good thing may not be so good for you.

Many people are putting their health at risk by eating too much protein.  Excessive protein consumption, particularly animal protein, can result in heart disease, stroke, osteoporosis, and kidney stones.  As important as protein is for our body, there are many misconceptions about how much we really need in our diet, and the best way to obtain it.

The average American eats about twice as much protein than what is actually required.  Some people, in the pursuit of thinness, are going on high-protein diets and are eating up to four times the amount of protein that their body needs.  Protein deficiency is certainly not a problem in America.  So exactly how much protein does your body really need?  Much less than you think.

According to the American Heart Association and the National Institutes of Health, as little as 50-60 grams of protein is enough for most adults.  This breaks down to about 10-12% of total calories.  Your body only needs .36 grams of protein per pound of body weight.  To calculate the exact amount you need, multiply your ideal weight by .36.  This will give you your optimum daily protein requirement in grams.  Since the amount of protein needed depends on the amount of lean body mass and not fat, ideal weight is used instead of actual weight.  Infants, children, pregnant and nursing women require more protein.

People on high-protein diets are consuming up to 34% of their total calories in the form of protein and up to 53% of total calories from fat.  Most of these people are unaware of the amount of protein and fat that is contained in the foods they eat.  For instance, a typical 3-ounce beef hamburger, which is small by American standards, contains about 22 grams of protein and 20 grams of fat.  You achieve quick weight loss on these diets because of this high fat content.  High fat foods give you the sensation of feeling full, faster, so you end up eating fewer total calories.  However, this type of protein and fat combination is not the healthiest.  Animal proteins are loaded with cholesterol and saturated fat.  Many people on these diets also experience an elevation in their LDL (the bad) cholesterol when they remain on this diet for long periods.  High levels of LDL cholesterol in the blood clog arteries and is the chief culprit in heart disease, particularly heart attack and stroke.  So while you may lose weight in the short-run, you are putting your cardiovascular health in jeopardy in the long-run.

Another reason weight loss is achieved on these high-protein diets, at least temporarily, is actually due to water loss.  The increase in the amount of protein consumed, especially from meat and dairy products, raises the levels of uric acid and urea in the blood.  These are toxic by-products of protein breakdown and metabolism.  The body eliminates this uric acid and urea by pumping lots of water into the kidneys and urinary tract to help it flush out.  However, a detrimental side effect of this diuretic response is the loss of essential minerals from the body, including calcium.  The high intake of protein leaches calcium from the bones, which leads to osteoporosis.

Medical evidence shows that the body loses an average of 1.75 milligrams of calcium in the urine for every 1 gram increase in animal protein ingested. Additionally, as calcium and other minerals are leached from our bones, they are deposited in the kidneys and can form into painful kidney stones.  If a kidney stone becomes large enough to cause a blockage, it stops the flow of urine from the kidney and must be removed by surgery or other methods.

Plant-based proteins, like that found in soy, lowers LDL cholesterol and raises HDL (the good) cholesterol.  This prevents the build up of arterial plaque which leads to arteriosclerosis (hardening of the arteries) and heart disease, thus reducing the risk heart attack and stroke.  The amount and type of protein in your diet also has an important impact on calcium absorption and excretion.  Vegetable-protein diets enhance calcium retention in the body and results in less excretion of calcium in the urine.  This reduces the risk of osteoporosis and kidney problems.  Interestingly, kidney disease is far less common in people who eat a vegetable-based diet than it is in people who eat an animal-based diet.  By replacing animal protein with vegetable protein and replacing saturated fat with unsaturated fat, like that found in olive and canola oils, you can avoid the pitfalls of the typical high-protein diet. You will be able to improve your health and regulate your weight while enjoying a vast array of delicious, nutritionally dense, high fiber foods.

Remember, eat everything in moderation and nothing in excess.  Also, the only healthy way to achieve permanent weight loss is to burn more calories than you take in.  Anything else is just a gimmick.

To learn more about the health benefits of soy, visit the Virtues of Soy
website at http://www.geocities.com/virtuesofsoy/

About this writer: Monique N. Gilbert, B.Sc., is a Health Advocate, Certified Personal Trainer/Fitness Counselor, Recipe Developer, Freelance Writer and Author. Visit her site at http://www.geocities.com/virtuesofsoy/

Monique N. Gilbert,  Soy Food  Connoisseur, Recipe Developer and Author of… “Virtues of Soy: A Practical Health Guide and Cookbook” (Universal Publishers, 2001).

Monique N. Gilbert, B.Sc., has received international recognition for helping people get healthier, feel better, look younger and live longer. Through her coaching program and writings, Monique motivates, inspires and teaches how to naturally enhancing your health, happiness, energy and longevity with balanced nutrition, physical activity and tranquil living environments. Monique believes it is her mission to educate and enlighten everyone about the benefits of healthy eating and a vibrant stress-free lifestyle. For more information, visit her website – http://www.MoniqueNGilbert.com

Six Ways Soy Benefits Your Health

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By Monique N. Gilbert

Soy, and most soy-based products, are nutritional powerhouses.  Soybeans are the only plant food that has all of the essential amino acids our body requires, making it a complete protein.  Soy foods do not have any cholesterol, and most are high in fiber.  Soy also has many vitamins, minerals, and phytochemical compounds (like isoflavones) that work together to create numerous health benefits.  Research shows that a daily intake of at least 25 grams of soy protein and 30-50 milligrams of isoflavones can improve and safeguard your health.  This is the equivalent of 1-2 servings of soy foods a day.  Here is a list of soy’s properties and how they can positively affect you.

Soy’s protein and isoflavones lower LDL (the bad) cholesterol and decrease blood clotting (thrombosis), which reduces the risk of heart attack and stroke.

Soy’s protein and isoflavones provide antioxidants, reduce artery clogging plaque, improve blood pressure and promote healthy blood vessels, which protects the body from free radical damage, boosts the immune system, and lowers the risk of atherosclerosis (hardening of the arteries), heart disease, and hypertension (high blood pressure).

Soy’s soluble fiber protects the body from many digestive related cancers, such as colon and rectal cancer.  While its isoflavones may protect the body from many hormone-related cancers, like breast, endometrial (uterine) and prostate cancer.

Soy’s protein enhances the body’s ability to retain and better absorb calcium in the bones.  While its isoflavones slow bone loss and inhibit bone breakdown, which helps prevent osteoporosis.

Soy’s isoflavones help the body regulate estrogen when this hormone is declining or fluctuating, which helps alleviate many menopausal and PMS symptoms.

Soy’s protein and soluble fiber help regulate glucose levels and kidney filtration, which helps control diabetic conditions and kidney disease.

To find out more detailed information about these medical conditions, and soy’s influence and effect upon them, read  Virtues of Soy: A Practical Health Guide and Cookbook” by Monique N. Gilbert (Universal Publishers, $19.95).  This wonderfully written book explains which soy foods are best, the optimum way to eat them and the amounts needed to achieve health benefits.  It also provides 169 delicious easy-to-follow recipes that include tofu, tempeh, soy flour, soymilk, textured soy protein(TVP) and miso.  With this book, you will discover how to easily make soy a tasty part of your everyday diet.  To learn more, visit the Virtues of Soy website at http://www.geocities.com/virtuesofsoy/

Monique N. Gilbert, B.Sc., is a Health Advocate, Certified Personal Trainer/Fitness Counselor, Recipe Developer, Freelance Writer and Author. Visit her site at http://www.geocities.com/virtuesofsoy/

Monique N. Gilbert,  Soy Food  Connoisseur, Recipe Developer and Author of… “Virtues of Soy: A Practical Health Guide and Cookbook” (Universal Publishers, 2001).

Monique N. Gilbert, B.Sc., has received international recognition for helping people get healthier, feel better, look younger and live longer. Through her coaching program and writings, Monique motivates, inspires and teaches how to naturally enhancing your health, happiness, energy and longevity with balanced nutrition, physical activity and tranquil living environments. Monique believes it is her mission to educate and enlighten everyone about the benefits of healthy eating and a vibrant stress-free lifestyle. For more information, visit her website – http://www.MoniqueNGilbert.com