Tip of the Week: #2

The Story on Soy

Soy can come in a variety of forms such as soy beans, tofu, miso, or tempeh; and this little bean can really pack a punch! Volume for volume, soy has more protein and iron than beef and more calcium than milk! In addition, soy contains estrogen-like compounds which are called isoflavones. Once in the body, these phytoestrogens act like a weaker version of estrogen which can help relieve hot flashes and other symptoms associated with menopause. However, only about 30-40% of Americans can convert isoflavones into the activated form.  If you don’t know if your one of them, you can take the surefire route by enjoying fermented soy products like miso and tempeh, which is already converted into the active form your body can use.

You can incorporate soy into YOUR diet by using soy flour when baking (remember to substitute for 1/3 of the flour called for), mixing soy milk with the milk for your cereal, or just snacking on edamame when that two-thirty hunger strikes!

Tip of the Week: #1

The Facts on Fiber

We all know that fiber is good for you. …So, what exactly is fiber good FOR? Well in a nutshell, it can reduce your risk for some diseases, help fix constipation, and it lowers your cholesterol! For starters, fiber comes in two forms; soluble and insoluble. Insoluble fiber is what aids in constipation by helping to push along all of the bulk through your intestines. Soluble fiber forms a gel with the liquid in your stomach. By doing so, it reduces the pace that substance move through your GI tract; so while insoluble fiber helps with constipation, soluble fiber has the opposite effect. It also binds with bile salts, which are released when you start eating. When it binds, the bile salts end up leaving your body with the fiber, instead of being reabsorbed and used again and again. This forces your body to make new bile, and what is needed to make bile you ask? –cholesterol! This is how soluble fiber lowers cholesterol. So next time you dive into that bowl of Cheerios, take a look at the box.  The reason it helps lower your cholesterol is because each serving contains 1 gram of soluble fiber. One apple has about 2-3 grams of soluble fiber, just FYI.

So, how much is enough? Generally 20-40 grams a day. Low to middle range if you’re a woman and middle to higher range if you’re a man.

Have a fiber-licious day!