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.

Eighty-five percent of the women in the United States experience hot flashes as they approach menopause. Researchers suggest that women with higher body weights actually have more hot flashes that their leaner counterparts. It is believed that hot flashes may be the body’s attempt at dispersing heat, but unfortunately fat seems to act as insulation that prevents the heat from spreading, which usually causes overheating to take place.

Therefore, studies have shown that women who followed a low-fat diet high in fiber-filled foods like fruits, vegetables and whole grains experienced fewer hot flashes than women who didn’t. Below is a list of foods that can help you reduce your symptoms:
 
1. Fiber: Recent research has suggested that no other method enhancing regularity has the same effect as fiber.  Fiber absorbs the estrogen, which relieves hot flashes by reducing the amount of estrogen reabsorbed from bile salts released into the intestine to be mixed with stool. It is recommended that women should be consuming 25-30 grams of fiber daily. Enjoy fiber-rich foods throughout the day such as whole grain breads and cereals, apples, pears, broccoli and cauliflower. 

2. Calcium: The National Institutes of Health recommends that menopausal women get 1,000 mg of calcium daily. Calcium cleanses excess estrogen from the liver, making this nutrient vital in reducing hot flashes.  Calcium-rich foods include low-fat milk, low-fat yogurts and low-fat cheeses. 

3. Soy: Recent studies have found that soy, which is rich in phytoestrogens like isoflavones, can also help reduce hot flashes, as well as night sweats and other menopausal symptoms. Opt for tofu, edamame or any other variety of soy beans, as well as low-fat soy yogurts and cheeses.

4. Beans: Almost all beans — not just soy — contain two important compounds; genistein and daidzein.  Which are known for being estrogenic, helping to control hot flashes and other discomforts of menopause.

5. Omega-3 Fatty Acids: New research from the American Journal of Clinical Nutrition shows a common food compound found in omega-3s can ease hot flashes. Salmon, shrimp, walnuts and tofu all contain high levels of omega-3s. 

6. Vitamin E: According to the National Cancer Institute, studies suggest increasing your intake of vitamin E. Vitamin E replenishes necessary electrolytes lost through perspiration during hot flashes.  Mango, sweet potatoes, almonds, peanuts and sunflower seeds are all great sources of vitamin E.

7. Vitamin B: This essential vitamin has been shown to help reduce hot flashes.  Foods like bananas, pistachios, fish, meat, eggs, bananas, beans and whole grains are all wonderful sources of vitamin B.

8. Vitamin C: One study showed that increasing your intake of vitamin C which contains bioflavonoids; a powerful antioxidant, reduced hot flashes. Grapefruit, oranges, potatoes, broccoli and pineapple are all fabulous sources of vitamin C.

9. Water: Drink a lot of water. Drinking water restores fluids lost to perspiration during hot flashes and can even prevent or minimize the hot flashes themselves.

10. Foods to avoid: Certain foods like, alcohol, caffeine, excess sugar, high-fat meat products and spicy foods rank among the top aggravators of these frustrating episodes.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of 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.

Don’t those models look so good with their milk mustaches? Well you should try one! Studies show that drinking 3 glasses of low-fat or fat -ree milk a day can help maintain a healthy weight and have better quality diets, compared to those who didn’t.

Milk provides you with essential nutrients such as:
• Calcium: Which helps build strong bones and teeth.
• Potassium: Which helps maintain normal blood pressure.
• Protein: Which serves as a source of energy.
• Vitamin A: Which helps maintain normal vision and skin
• Vitamin D: Reduces the risk of heart disease and protects against many cancers.
• Vitamin B12: Which is required for normal cell activity. It also protects against the risk of stroke and Alzheimer’s disease.

Today, there are many different varieties of milk,  but here are some other alternatives to your typical milk:

Soy Milk:
For people who are vegans or lactose intolerant, soy milk is the perfect drink for you. People who drink soy milk have much to gain because it is made from beans which contain fiber, while dairy milk has none. Soy milk is also a good source of protein, and although it contains more fat than reduced-fat 2 percent milk, it is low in saturated fat and cholesterol free. Although it is not a good natural source of calcium, some brands of soy milk are fortified with calcium and vitamin D. Soy milk is a good source of isoflavones — estrogen compounds that seem to have a myriad of health benefits.

Lactaid Milk:
Approximately 75 percent of the world’s population (including 40 million Americans) is lactose intolerant. Lactaid milk contains the same nutrients as regular milk — the only difference is that lactose has been broken down so that it is easily tolerated by those people who are intolerant to it. Lactose is the predominant sugar in milk products. An enzyme called lactase is produced in the small intestine and breaks down lactose so it can be absorbed into the blood stream. It is not usually serious, but symptoms can be bothersome, so Lactaid milk is the perfect option for a dairy-free diet.

Organic Milk:
Organic milk is the purest and healthiest form of milk. Organic milk means that cows’ feed, such as corn, soy and hay were grown organically. In addition, organic regulations prohibit the use of antibiotics and synthetic growth hormones. Organic regulations also mandate specific humane animal standards including access to fresh air and pasture. However, organic milk can be at least twice the price of regular milk, and there is still a debate over whether this milk is really worth your money.

Don’t worry, you don’t have to force yourself to drink a glass of plain milk! Here are some helpful and tasty ways to receive your three servings of milk a day:

• Use milk instead of water in your oatmeal
• Pour it over a bowl of cereal
• Stir it up into hot chocolate
• Blend it with frozen fruit for a delicious smoothie
• Grab a skim latte or cappuccino
• Substitute cream in soup for milk

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of 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.

The Food and Drug Administration has approved a form of spray-on estrogen called Evamist, which treats moderate to severe menopausal symptoms, it is being reported in Obstetrics & Gynecology.

Evamist contains estrodial in ethanol and is formulated to be released over a 24-hour period, according to the report. The formula is applied on the inside of the female’s forearm and dries clear in one minute.

Experts say it cannot be washed off and it won’t transfer to other people. (continue)