Soy is not just recommended for women!  Scientific consensus supports soy as a part of a healthful lifestyle, and experts agree that soy is safe and healthy for men to consume in moderate amounts each day (2-3 servings daily).  Soy is a rich source of isoflavones, substances that mimic the effects of the female hormone estrogen — leading to concerns of whether or not this will have adverse effects on the male hormone.  Not only do researchers say there is no evidence of this when soy is eaten in moderation, but there are numerous studies showing the positive effects of soy on men’s health. 

Soy doesn’t just reduce cholesterol, but according to studies done at Tulane University, by bulking up on soy protein, you can lower your blood pressure. Soy may help by providing amino acids (isoleucine, leucine, lysine, methionine, phenylalanine, threonin, tryptophan and valine) that expand blood vessels. Researchers from several Universities have concluded that adding 25 grams of soy protein to your daily diet helps lower the most damaging form of blood cholesterol — low-density lipoprotein (LDL) — by up to about10 percent.

In addition, Researchers from Japan’s National Cancer Center found that increased intake of soy isoflavones significantly reduced the risk of prostate cancer by as much as 50 percent. If all this isnt enough to convince you to bite into a soy burger, there has been evidence that soy can minimize hair loss, keep blood sugar levels stable and help with overall digestive health.

Soy is a must have for everyone. Soy is good for the heart because it is high in soy protein and fiber, contains heart-healthy fats, and is low in saturated fat. Soy is an all natural nutrient-rich food delivering high-quality protein, carbohydrates and fiber. It is also full of essential vitamins and minerals such as zinc, magnesium, iron and bone-building calcium.

With soy’s increase in popularity, manufacturers have been producing more soy products to receive these amazing health benefits. Below are some ways to incorporate soy into your daily diet:

Breakfast: Breakfast is the most important meal of the day, so start your morning off right. Soy milk  enhances any cereal or oatmeal. If that doesn’t do it for you, combine a low-fat soy yogurt with a high-fiber cereal and berries for a breakfast that will leave you satiated throughout the day.

Lunch: You don’t have to clog your arteries with a high-fat meal like pizza or cheeseburgers. Enjoy a whole grain veggie sandwich with melted soy cheese or soy burgers on whole-wheat buns with all the fixings. You can also toss soy-filled edamames into your salad for some added soy protein.

Snack: When you’re on-the-go, avoid the mid-afternoon crash with some soy nuts. Smear a tablespoon or two of soy nut butter on an apple or whole-wheat crackers. These snacks will fill you up without filling you out.

Dinner:  Start your meal off with a soy-based miso soup, which will help keep you full until you get to your main dish. Try opting for a tofu stir fry which will tantalize your taste buds. Get creative and add soy cheese crumbles to your favorite pasta dishes.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

If your goal is to lose weight without hunger, improve your energy, and reduce your risk of disease the solution is here.  Two-thirds of American adults are overweight, half of them obese.  After a decade of low-fat and low-carb diets, Americans are heavier than ever. With The F-Factor Diet, you won’t focus on which foods you must omit, instead you focus on adding food into your diet in order to lose weight and keep it off. 

What is fiber and why should we eat it?
Fiber has zero calories (it’s the indigestible part of carbohydrates).  After a decade of banishing carbs from your diet, The F-Factor Diet teaches you how to eat carbs and still lose weight!  While the calories on the F-Factor Diet are low (which is ultimately what leads to weight loss), you would never know it because the fiber-rich foods keep you feeling so full. 

There are numerous benefits to eating more fiber beyond just losing weight. Studies show that fiber-rich foods not only help you to lose weight but increase your chances of longevity. High-fiber diets alleviate constipation and reduce the risk factors for cardiovascular disease, adult onset diabetes, colon cancer, breast cancer and hypertension. 

Dietary fiber comes in two forms: soluble and insoluble.  Although you should get both soluble and insoluble fiber in your diet every day, there is no need to fixate on one type or the other. Because most whole plant foods contain both types of fiber, just increasing your intake of foods high in total fiber will provide you with beneficial amounts of both.  Soluble fiber swells in your stomach, providing bulk and giving you a feeling of fullness. Good sources of soluble fiber include dried beans and legumes, oatmeal, oat bran, barley and citrus fruits. Soluble fiber also has cholesterol-lowering properties because it acts like a sponge, absorbing cholesterol and pulling it out of your body.  Insoluble fiber, usually referred to as roughage, includes the woody or structural parts of plants such as broccoli, apples, wheat bran, and whole-grain cereals. Insoluble fiber tends to speed up the passage of material through the digestive tract and help reduce the risk of colon cancer and diverticular disease. It is often referred to as “nature’s broom.”

How much fiber should we be consuming?
Despite the ADA (American Dietetic Association) recommendation that Americans eat 30-35g of fiber per day, the typical American only eats 9-11g of fiber per day.  People often think of fiber as dry and tasteless, but currently fiber is being touted as a wonder-nutrient. Now, one could integrate fiber into their diets by choking down tall glasses of Metamucil, but that’s certainly not the most pleasant — or tasty — way to get one’s fiber. Take a look below at a before and after sample day of delicious meals with fiber:

                                                            Calories          Fiber (g)

BREAKFAST

Typical Breakfast

Granola (1/2 cup)                                  230                   3

Sliced banana                                            90                    2

Total                                                          320                  5

High-Fiber Breakfast

Fiber One cereal (1/2 cup)                60                     14

Blueberries (3/4 cup)                          60                     5

Total                                                         120                  19

 Fight food cravings with high-fiber cereal.

 LUNCH

Typical Lunch

Turkey sandwich on white

bread with mayonnaise                          265                   0

Potato Chips (1 oz)                                    150                   0

Total                                                             365                  0

 

High-Fiber Lunch

Turkey sandwich on whole-

wheat bread with

lettuce, tomato and

mustard                                                  195                   10

Soy chips (1 oz)                                     70                     2

Total                                                    265                  12

 Fiber and protein at every meal makes losing weight no big deal.

SNACK

Typical Snack

2 oz. pretzels                                      230                   0

Total                                                    230                  0

 High-Fiber Snack

1 oz. pistachios                                  65                   3

8 dried apricot halves                   60                     4

Total                                                   225                  7

 High-fiber snacks fill you up without filling you out.

DINNER

Typical Chinese Takeout

Wonton Soup                                        125                   0

Kung Pao Chicken                                1170                 4

White Rice (1 cup)                                240                   1

Total                                                    1535                5

High-Fiber Chinese Takeout

Vegetable Soup                                     40                     2

Chicken and Broccoli                          250                   6

Brown Rice (1 cup)                               240                   4

Total                                                        530                  12

 Avoid late-night snacking with a high-fiber dinner.

 TOTAL DAY (From meals above)

Typical Day                                         2450 Calories             10g Fiber

High-Fiber Day                                   1140                            50g Fiber

 The more fiber a food has, the fuller you feel, making you less likely to overeat throughout the day.  In addition, most high-fiber foods have few calories.  Eating high-fiber foods is the secret to losing weight without hunger.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.