The Power Of Soy

Soy-based products are on the rise for very healthy reasons. Learn how to get your recommended daily dose of this super bean.

It's no secret: the humble soybean boasts some extraordinary health benefits. Many health and dietary professionals recommend an average daily intake of 25 grams of soy protein with soy isoflavones-in addition to a low-fat, low-cholesterol diet-to help reduce the risk of heart disease; they conclude that foods containing soy protein included in a diet low in saturated fat and cholesterol might reduce the risk of cardiac-heart disease by lowering blood cholesterol levels.

Soybean nutrition is really important, especially for children who are in their early years. Soybean include proteins, which are needed by the body for building the muscles.

One way soy seems to promote heart health is its high content of isoflavones:

·  Soy protein and soy isoflavones have been shown to promote healthy cholesterol that is already within normal range.

·  Soy isoflavones help the body regulate estrogen levels, which might help alleviate many menopause and PMS symptoms.

·  Soy protein enhances the body's ability to retain and better absorb calcium into the bones. Soy isoflavones help by slowing bone loss and inhibiting bone breakdown.

Soy Protein chart: 

 If you study the soy protein chart, then you can approximately calculate the protein quantity associated to different soy products. This in turn helps you to plan the protein intake and make it a good part of your diet as it acts as a building block in your body.

·         Soy Milk: 1 cup contains about 6-7 grams of proteins.

·         Soy cereals in the amount close to 1 ¼ cups amount to about 7 grams of soy proteins.

·         Soy yoghurt is preferred by most of us. This type has about 6 grams of soy protein in 1 cup of its quantity

·         A soy patty made for breakfast contains about 5-6 grams of proteins.

·         Soy chips have about 7 grams in a pack

·         Soy butter has the best protein content of about 7 grams of soy protein in only 2 table spoons of this butter

·         Soy is also consumed in the form of nuts, in the roasted or unroasted form. This contains 11 grams of proteins in about 1/4^th of a cup

·         Tofu which contains soy contains proteins as good as 14 grams in 4 ounces of its quantity.

Ref: http://www.stylecraze.com/articles/soy-protein-chart-which-soy-foods-offer-the-best-proteins/#

Eating Your Fruits & Veggies?

When our mothers told us to eat our fruits and vegetables, they were giving us great advice. Fruits and vegetables are an essential part of our diet, providing a wide range of vitamins and minerals that serve important functions in the body. Many people, however, are still deficient in their intake.

A Rainbow of Reasons
Over the last several years, major health institutions have recommended eating at least five portions of fruits and vegetables a day. Yet, few of us achieve this goal. But there is a rainbow of reasons to eat a variety of colors from the produce aisle. Fruits and vegetables are virtually fat free, low in salt and an excellent source of fiber. Some fruits and vegetables, such as carrots and cantaloupe, provide vitamin A, which maintains eye health and immunity. Other fruits and vegetables, such as bananas and spinach, contain potassium, which is necessary for proper nerve and muscle functioning. Green vegetables, such as broccoli and asparagus, provide B vitamins, which are necessary for converting food into energy. And all fruits and vegetables contain phytonutrients, the health-promoting components of plants. Scientific studies show that phytonutrients can help protect seven key organs-including the eyes, heart, liver and skin-and they can also act as antioxidants.

Antioxidant Protection

Current research has measured the total antioxidant power of various foods, citing fruits and vegetables at the top of the list. Antioxidants protect our bodies from free radicals that can cause damage to cellular membranes. Antioxidants also boost our immunity, help make our muscles stronger, and support bone and skin health. So try to get in the habit of eating plenty of produce each day.

But honestly ... eating the recommended daily servings of antioxidant-rich fruits and vegetables is not always realistic, so try supplementing your diet with appropriate products that will help to provide your body's vital organs with those key nutrients.

The Importance Of Protein

It seems that everywhere we look, someone is promoting a new diet that praises the power of protein. And whether you want to lose, gain or maintain your current weight, the importance of protein goes far beyond physical appearance and muscle building.

A necessity for every body

Protein is an important component of every cell in the body. It's an organic compound composed of 22 amino acids-otherwise known as the building blocks of life. Protein is stored in muscles and organs, and the body uses it to build and repair tissues and to help produce enzymes and hormones. Proteins also enable blood to carry oxygen throughout the body.

Along with fat and carbohydrates, protein is a "macronutrient"-which means that the body needs relatively large amounts of it, with men needing slightly more than women need. A significant lack of protein can eventually cause muscle mass loss, decreased immunity, and weakening of the heart and respiratory system.

How protein affects your weight

High-protein diets are very popular because of their ability to help manage hunger. When protein is absorbed, it sends a signal to the brain to decrease your hunger.

Another benefit of protein is that it raises your resting metabolism by maintaining muscle mass. As we age, muscle mass decreases if you don't exercise, so staying fit is key to burning fat by keeping your metabolism high. Protein also leads to a much less rapid rise and fall of blood sugar and insulin, so you avoid the "sugar highs and lows" after eating sweets without adequate protein. Certain foods, however, provide a healthier resource for protein than others.

Consider the source

You can obtain healthy sources of protein without high levels of saturated fat. For example, soybeans, nuts and whole grains provide protein without much saturated fat and offer plenty of healthful fiber and micro-nutrients as well.

Now that you've increased your knowledge of protein, you can effectively enhance your diet and allow good health to take shape.

Did You Skip Breakfast?

'Breakfast is the most important meal of the day.'  

Have you heard this before? Most of us have at one time. Do we heed the advice? Many of us don't. It's not an old wives tale; having a good breakfast plays a vital role in leading a healthy life. When you eat the right foods at breakfast, it sets you up for the day by kick-starting your metabolism, providing a steady stream of energy to keep you going in the morning, plus it can help to manage your appetite - great news if you're on a diet plan.

Breakfast and metabolism

Metabolism is the physical and chemical processes that create and use energy in the body. The break down of the food we eat and its transformation to energy is a function of metabolism. While you sleep the body's metabolism slows, as its food supply is deprived and its energy requirement is only for essential bodily functions. So you can imagine, if you don't eat breakfast, your metabolism stays as this slower rate and doesn't get that kick-start it needs for the day and to give you more energy.

Breakfast and energy levels 

If you try to start the day without fueling your body with the right food, you'll likely end up crashing mid-morning and reaching for 'quick fix' snacks to keep your energy levels up. These unhealthy snacks are often high in sugar, high in fat, and lack adequate protein. They cause your blood sugar levels to spike and then dramatically drop, meaning your appetite won't be satisfied for longer than about an hour. Eating a healthy balanced breakfast, particularly one that provides a good source of protein and complex carbohydrates, will help you maintain a steady stream of energy.

Breakfast and weight loss

Skipping breakfast in order to lose weight? Think again. Missing the morning meal actually slows your weight loss efforts because it slows your metabolism, a driving force behind your weight loss. Instead, be sure to eat a healthy breakfast - one that's balanced in key macro-nutrients such as complex carbohydrates and protein. Including adequate protein for breakfast is especially important as it helps you feel fuller longer, so you're less likely to crave unhealthy snacks mid-morning.

Need some healthy breakfast ideas?

Avoid breakfast cereals that are high in sugar, fat, and salt. Instead, choose foods such as wholegrain muesli with nuts, fresh fruit and low fat yogurt; wholegrain toast topped with eggs and sliced tomato; or oats with skim milk, nuts, seeds and fruit. Combine these wholesome foods with healthy breakfast options from your Wellness Coach to ensure that your day begins in a healthy fashion.

Maintain Good Nutrition

Maintain Good Nutrition

"Start everyday with balanced nutrition and essential nutrients for a healthy, active lifestyle."
Steve Henig, Ph.D.,

Proper, balanced nutrition provides the nutrients you need every day to fuel your daily activities, promote and maintain a lifetime of good health and make your best shape a reality. The right nutrition is balanced nutrition. 

Committing to these simple nutrition guidelines can put good health within reach.

Healthy Breakfast

Start your day right! Breakfast is important because it kick-starts your metabolism and provides energy for you to use throughout your day.

TIP: Healthy Breakfast, Healthy Choice

Small Frequent Meals

Reduced meal portions, eaten frequently throughout the day, help you prevent energy slumps and unhealthy snack cravings.

Nutritious Snacks

Fruits, vegetables and small servings of Protein – such as nuts, yogurt or low-fat cheese during mid-morning and mid-afternoon – help you avoid overeating at lunch or dinner time.

Regular Hydration

Ensure a regular intake of fluids to stay properly hydrated.

Essential Nutrients

Your body needs nutrients to function properly or your health will suffer. Getting the right amount of nutrients is called Balanced Nutrition. The nutrients known to be essential for human beings are proteins, carbohydrates, fats and oils, minerals, vitamins and water.

Vitamins & Minerals

These are an important part of a balanced diet needed to support your body’s healthy functioning and metabolism