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What is considered a "whole" soy product? I think this is edamame and tofu. But where do soy milk, soy yogurt and soy ice cream fit?
This is a very good question, but the definition of "whole" foods in general can be tricky as many experts argue about the extent and type of processing a food can undergo while still being designated a whole food. Soybeans are a member of the legume family and are an excellent source of plant-based protein. They are also rich in vitamins, healthy fats, fiber and phytonutrients and low in saturated fat, making them a good alternative to animal proteins that can be higher in saturated fat.
Edamame (cooked soybeans) and soy nuts are probably the main types of whole soy products. Tofu is minimally processed and therefore retains much of the nutritional benefit of the soybean, although some packaged products may be higher in sodium. Soy milk is made by adding water to the beans, then grinding and heating them and filtering out the milk. While some of the fiber and nutrients may be lost in the filtering process, especially in packaged products available in countries outside Japan, soy milk is still a healthy option, especially if you are unable to tolerate dairy or are following a vegetarian diet. If you don't get much calcium, make sure to find calcium-fortified products and limit products with added sugar and artificial flavors. Soy yogurt, soy protein powders, soy ice cream, soy cheese and soy "meat" products are often more processed and therefore more likely to lose some of their nutritional benefit and to contain added sweeteners, flavors and sodium, making them less healthy than whole soy products.
In 1999, the FDA approved a soy protein health claim applying to products containing at least 6.25 grams of soy protein that were low in total fat, saturated fat, cholesterol and sodium. The claim allows such products to state that they may reduce the risk of coronary heart disease by lowering blood cholesterol levels. While this claim has become somewhat controversial, most experts agree that replacing some of the animal protein in your diet with plant-based protein such as soy, beans or nuts, may help reduce your risk of heart disease, so my advice is to include healthier soy products in your diet if you enjoy them.
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Heart group urges daily limit on added sugar
Added sugar is commonly found in soft drinks, candy, and cookies but it can lurk in many healthful foods too.
For the first time, the group has issued guidelines that say most women should consume no more then 6 teaspoons (about 100 calories or 25 grams) of added sugar daily, and most men no more than 9 teaspoons (about 150 calories or 37.5 grams).
But here's the tricky part: Added sugar not only includes the white table sugar you might spoon into a cup of coffee or a bowl of cereal, but also sugar added to food and drinks before you even purchase them. Added sugar is commonly found in soft drinks, candy, cakes, and cookies (though it lurks in many types of food, including some yogurts and even granola.) Some of the most common added sugars are corn sweetener, corn syrup, dextrose, glucose, high fructose corn syrup, honey, maltose, malt syrup, molasses, sucrose, and syrup. In contrast, the most common naturally occurring sugars are fructose and lactose, found in fruit and dairy products, respectively.
The new guidelines were published in the Journal of the American Heart Association.
The primary pitfalls of added sugars, according to lead author Rachel Johnson, are that they deliver empty calories and they tend to replace other nutrient-rich foods in our diet. "Because most of us lead a fairly sedentary lifestyle, the food we do eat needs to be packed with nutrients," says Johnson, who is a registered dietitian and a professor of nutrition at the University of Vermont, in Burlington. One of the specific challenges of limiting added sugars is simply recognizing them. Food manufacturers don't have to list the amount of added sugar on products, says Johnson. Instead, added sugars are lumped in with naturally occurring sources, and usually listed together as "total sugars."
Johnson suggests identifying which sugary foods your family consumes most often, and investigating their specific sugar contents, either by finding the product's Web site online, or by consulting the Although added sugar is not directly linked to heart disease, it is associated with risk factors such as obesity, high blood pressure, high levels of triglycerides, and high levels of C-reactive protein, which has been linked to oxidative stress and inflammation, says Linda Van Horn, a registered dietitian and chair of the American Heart Association's Nutrition Committee.
In contrast, foods with naturally occurring sugars deliver nutrients while still satisfying our craving for sweetness. For example, fruits have essential vitamins and minerals as well as protective agents known as phytonutrients, such as carotenoids and polyphenols; dairy products contain calcium, protein, vitamin D, and more.
In the past, there have been few formal guidelines on how much added sugar is too much. The American Heart Association went so far as to recommend only that people "limit added sugars" or consume them "in moderation." The USDA says that based on an average adult 2000-calorie diet, 10 teaspoons of added sugar, or about 40 grams, is the maximum.
So how do you cut down on added sugars? The No. 1. strategy is to eliminate or at least reduce the biggest source of extra sugar in our diets: soft drinks and other sugar-sweetened beverages. For example, one can of soda delivers 130 calories and 8 teaspoons of added sugar. Sodas containing artificial sweeteners can be used as a "transition beverage" to help reduce the number of sugary drinks consumed, recommends Johnson. Even better alternatives for soda are water, unsweetened iced tea, and low-fat milk, she suggests.
Another tactic: Limit processed foods, and opt for as many fresh, whole, unpackaged, and unprocessed foods as you can, such as fruits, veggies, grains, nuts, and seeds.
Elisa Zied, a registered dietitian and American Dietetic Association spokesperson, says staying away from heavily refined foods means "you'll not only save yourself from too much sugar, but you'll also reduce the risk of overloading on sodium and fat and calories in general."
You can "save up" your added sugar calories and use them to enhance the flavor of healthy foods, says Zied. For example, reserve your extra sugar for nutrient-rich choices such as fruit-flavored yogurt, chocolate milk, or frosted whole-grain wheat cereal.
Health Library
According to the AHA, the limits recommended for men and women are a rough estimate. They say a person's daily intake of added sugars should not exceed half of the daily allotment of discretionary calories, which are those calories left over after consuming foods recommended for a healthy diet, such as fruit, vegetables, low-fat dairy foods, high-fiber whole grains, and lean fish and meats.
You can calculate your own daily dose of discretionary calories on the USDA's Web site, using several factors including age, sex, weight, height, and level of physical activity. Parents wondering about the right amount of added sugars for their children can also use the same Web site to figure it out.
In addition to sugary sodas, fruit juices and fruit drinks are common sugar traps for kids, according to the American Academy of Pediatrics (AAP). Not only do they provide fewer nutritional benefits than whole fruits, but sugary beverages are also associated with malnutrition, tooth decay, and stomach problems such as diarrhea and gassiness in some children, says the AAP.
Parents should choose 100 percent fruit juices and stay away from fruit drinks altogether, according to the pediatricians' guidelines. Kids ages 1 to 6 should not have more than 4 to 6 ounces of fruit juice a day; the older kids' limit is between 8 to 12 ounces; babies under 6 months should not drink juice at all.
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OBESITY AND THE BOTTOM LINE Excerpt from the Orlando Alternative Medical Examiner 07/09 In a recent report, researchers stated that the obesity problem in the US is costing the healthcare industry $147 billion per year. That is the bottom line. And, the sad truth is that obese individuals spend around 10 percent more overall on their healthcare than other people of normal weight. Currently, over 26 percent of Americans are considered obese. Experts are now looking for ways to reduce this burden on our nation. Senator Harkin (D) of Iowa, chairman of the Senate Committee on Agriculture, Nutrition and Forestry, and a member of the Senate Health, Education, Labor and Pensions committee used this last statistic to emphasize his point that prevention should be a key component of the new national healthcare plan. He stated, "Report after report shows that if we fail to take meaningful steps now on prevention of chronic disease like obesity, healthcare costs will continue to spiral out of control". So how did we get to this point of crisis? Was it an insidious process that spanned decades? Actually, the most startling statistic of all is how rapidly the obesity rate has gone up in recent years. One study, by Dr. Eric Finkelstein of RTI and researchers at the CDC and the Agency for Healthcare Research and Quality found U.S. obesity rates rose 37 percent between 1998 and 2006, which has resulted in an 89 percent increase in spending on medical care for obesity-related diseases such as diabetes, heart disease and arthritis. While Americans may have been developing unhealthy habits for decades which have created the current problem, the sharpest increases in obesity rates have occurred in the last decade. What has changed? A quick look over the shelves at any corner store, quicky-mart or super market will shed some light on this question. Our markets are filled with products which are not only devoid of nutritional content, but high in calories, chemical additives and preservatives. Americans are looking for products that are quick, tasty and low cost. The result of these demands have provided Americans with over-processed, high calorie, low quality foods to satiate our grab-n-go, dollar menu, value meal cravings! What, then, is the solution? A return to the basics! A study of one group of Americans, the Latter-day Saints (also known as "Mormons") reveals an interesting trait. Latter-day Saints, as a group, tend to have longer life expectancy and lower rates of heart disease, of which obesity is a major contributor. There are several factors which contribute to their good health: 1. Avoidance of harmful substances - Latter-day Saints are forbidden to consume alcohol, tobacco in any form, coffee and black tea. 2. Regular fasting - Latter-day Saints are encouraged to fast one Sunday a month, in that they do not consume any food or drink during that time. 3. A healthy diet - a specific health code is outlined for Latter-day Saints in one of their texts called the "Doctrine and Covenants". It specifically states: "And again, verily I say unto you, all wholesome herbs God hath ordained for the constitution, nature, and use of man-Every herb in the season thereof, and every fruit in the season thereof; all these to be used with prudence and thanksgiving. Yea, flesh also of beasts and of the fowls of the air, I, the Lord, have ordained for the use of man with thanksgiving; nevertheless they are to be used sparingly". Could this be the magic formula- no harmful substances, regular fasting and cleansing, and eating wholesome herbs, fruits, vegetables, and very little meat? The above example of Latter-day Saints is just one example of a group of people with higher life expectancy and less incidence of chronic diseases such as obesity. Some others include Seventh Day Adventists and Hindus. The common thread is a health code which has been implemented as a formal rule and standard for living. In each of these cases, the followers must exercise discipline and control when it comes to what they put into their bodies and how they treat their physical "temples". This philosophy is also parallel with the teachings of natural health. From a holistic perspective, obesity represents an extreme physical imbalance, often brought on by lack of discipline, poor choices in food and drink, and unhealthy lifestyle practices (such as lack of exercise). The real solution to our current obesity epidemic may very well be found in the individual. Perhaps it is time for each of us to take a breath, slow down, think about the choices we are making and get back to the basics. Controlling obesity and preventing obesity have the same approach: Eat whole foods (fresh herbs, fruits, vegetables, whole grains, etc.) Avoid excesses of meat, sugary treats, and avoid harmful substances when at all possible. Get plenty of regular exercise. It doesn't even have to be a formal exercise routine, but look for opportunities to exercise each day. Take long walks, take the stairs instead of the elevator, park on the outer edge of the parking lot, the list goes on and on. Be creative! We cannot wait for the government, medical community or some external agency to find a solution to our obesity problem for us. The solution lies within each of us. We each have the power to overcome and prevent obesity and other chronic diseases. And when we have overcome our individual problems, we must reach out and teach others, especially our children, so that we can prevent future problems.
Importance of Keeping Cool as Temperatures Rise
Provided by National Institutes of Health May 2009
Older people are at high risk for developing heated-related illness because the ability to respond to summer heat can become less efficient with advancing years. Fortunately, the summer can remain safe and enjoyable for everyone who uses good, sound judgment.
Heat stress, heat fatigue, heat syncope (sudden dizziness after exercising in the heat, heat cramps and heat exhaustion are all forms of "hyperthermia," the general name given to a variety of heat-related illnesses. Symptoms may include headache, nausea, muscle spasms and fatigue after exposure to heat. If you suspect someone is suffering from a heat-related illness:
- Get the victim out of the sun and into a cool place, preferably one that is air-conditioned.
- Offer fluids but avoid alcohol and caffeine. Water, fruit and vegetable juices are best.
- Encourage the individual to shower, bathe or sponge off with cool water.
- Urge the person to lie down and rest, preferably in a cool place.
Heat stroke is especially dangerous for older people and requires emergency medical attention. A person with heat stroke has a body temperature above 104 and may have symptoms such as confusion, combativeness, bizarre behavior, faintness, staggering, strong rapid pulse, dry flushed skin, lack of sweating, possible delirium or coma.
The temperature does not have to hit 100 for a person to be at risk for hyperthermia. Both an individual's general health and/or lifestyle may increase the threat of a heat-related illness. Health factors which may increase risk include:
- Age-related changes to the skin such as poor blood circulation and inefficient sweat glands.
- Heart, lung and kidney diseases, as well as any illness that causes general weakness or fever.
- High blood pressure or other conditions that require changes in diet. For example, people on salt restricted diets may increase their risk. However, salt pills should not be used without first asking a consulting doctor.
- The inability to perspire caused by medications including diuretics, sedatives, tranquilizers and certain heart and blood pressure drugs.
- Taking several drugs for various conditions. It is important, however, to continue to take prescribed medication and discuss possible problems with a physician.
- Being substantially overweight or underweight.
Lifestyle factors also can increase risk, including extremely hot living quarters, lack of transportation, overdressing, visiting overcrowded places and not understanding weather conditions. Older people, particularly those at special risk, should stay indoors on especially hot and humid days, particularly when there is an air pollution alert in effect. People without fans or air conditioners should go to shopping malls, movie houses and libraries. Friends or relatives might be asked to supply transportation on particularly hot days. Many communities, area agencies, religious groups and senior citizen centers also provide such services as cooling centers.
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The Eight Laws of Health
PURE AIR
Every cell must receive a constant supply of oxygen. When you breathe stale or polluted air, the supply of oxygen is insufficient to keep the cells strong and healthy. If oxygen is cut off entirely, cells die within a few seconds
SUNLIGHT
Sunshine is a powerful agent in fighting disease. It helps to relax tension, produce mental alertness, and
improve the complexion. Physical fitness is increased when exercise is taken outdoors.
ABSTEMIOUSNESS
Abstemiousness means to avoid completely those things which are harmful and to use with discretion those
which are good.
REST
Many do not get enough rest simply because they do not have a regular time for it. The body has a built-in
clock which is "set" by the regularity of sleeping hours and meal times. Generally two hours sleep before
midnight equals four hours after.
EXERCISE
Everyone needs some vigorous physical labor every day. Walking is an excellent form of exercise.
PROPER DIET
Food must be selected to provide the nutrients the body requires rather than to indulge appetite if we are to enjoy good health.
THE USE OF WATER
Not only is water needed inside the body but outside, as well. The skin needs to be cleansed frequently from waste material given off through the pores. If this is neglected, the body will reabsorb these toxic waste materials.
TRUST IN DIVINE POWER
The One who has made us--our Creator--not only designed and formed us, but provided for this living machinery all that it needs for maintenance and development. A genuine confidence in the Creator's care will wipe away fears and worries about the future and the deadening guilt from the past.
PUT THESE TO THE TEST AND SEE WHAT GOD WILL DO FOR YOU
Submitted by Dale Lingenfelter 01/22/09
Edamame (cooked soybeans) and soy nuts are probably the main types of whole soy products. Tofu is minimally processed and therefore retains much of the nutritional benefit of the soybean, although some packaged products may be higher in sodium. Soy milk is made by adding water to the beans, then grinding and heating them and filtering out the milk. While some of the fiber and nutrients may be lost in the filtering process, especially in packaged products available in countries outside Japan, soy milk is still a healthy option, especially if you are unable to tolerate dairy or are following a vegetarian diet. If you don't get much calcium, make sure to find calcium-fortified products and limit products with added sugar and artificial flavors. Soy yogurt, soy protein powders, soy ice cream, soy cheese and soy "meat" products are often more processed and therefore more likely to lose some of their nutritional benefit and to contain added sweeteners, flavors and sodium, making them less healthy than whole soy products.
In 1999, the FDA approved a soy protein health claim applying to products containing at least 6.25 grams of soy protein that were low in total fat, saturated fat, cholesterol and sodium. The claim allows such products to state that they may reduce the risk of coronary heart disease by lowering blood cholesterol levels. While this claim has become somewhat controversial, most experts agree that replacing some of the animal protein in your diet with plant-based protein such as soy, beans or nuts, may help reduce your risk of heart disease, so my advice is to include healthier soy products in your diet if you enjoy them.
