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.

Dear Yvonne,
What should a man do to ensure he and his partner enjoy sex during pregnancy?
—Julio

Dear Julio,
When interviewing men for my book, “Your Orgasmic Pregnancy,” I found that the most critical factor for men is to get over their issues with the pregnant form. Many have trouble seeing pregnant women as sexy. Some feel a sex-guilt for having sex with a pregnant woman, and others are afraid of hurting the baby.

Men need to educate themselves about sex during pregnancy. Unless her doctor says otherwise, she’s good to go —and in many cases, rearing for action — given the increase in hormones and engorgement of blood to her genitals. Men need to let their pregnant partner lead the way when it comes to sex, at the same time taking steps to overcome their issues, from counseling to encouraging intimacy, for example, buying her a baby doll dress to cover up her bulge if it’s an issue. Finally, men need to realize that many women are their most orgasmic — and multiorgasmic — at this time. Keeping that focus can divert your attention and help you to see her more sexual and sensual than ever.

Dr. Yvonne Kristín Fulbright is a sex educator, relationship expert, columnist and founder of Sexuality Source Inc. She is the author of several books including, “Touch Me There! A Hands-On Guide to Your Orgasmic Hot Spots.”

Dear Dr. Yvonne,
Does a woman run the risk of falling in love with me when we’re just having casual sex?
-Marty

Dear Marty,
While not a general rule, research shows that sex does promote bonding. Although people don’t plan on or want to fall in love from casual sex, they may since such intimacy triggers hormones that have a romantic effect. Dopamine spikes with orgasm, changing the threshold of your ability to falling in love. Orgasm also floods your brain with oxytocin and vasopressin, chemicals associated with attachment. Furthermore, if a man is depositing his seminal fluid in a female partner, he’s giving her a dose of the chemicals needed for sex drive, attachment and romantic love. This increases her chance of falling head over heels.

Dr. Yvonne Kristín Fulbright is a sex educator, relationship expert, columnist and founder of Sexuality Source Inc. She is the author of several books including, “Touch Me There! A Hands-On Guide to Your Orgasmic Hot Spots.”

First, I have a confession: I used to never care about what I ate. Not only that, I also loved take-out foods—mostly because of my crazy work schedule. And oh, I wasn’t the most athletic guy. In fact, I didn’t start exercising until I was in my thirties, when suddenly I realized that I had to do something to keep my body healthy.

Does this sound familiar? Honestly, it seems like we’ve all got some pounds we could shed—and we’re in big company (yes, pun intended). But seriously, this is no joking matter: the statistics about obesity in this country are far from funny. Can you believe that by 2010, three-quarters of the U.S. population will be overweight? And if that didn’t shock you, check this out: statistics show that 80% of our kids are suffering from weight-related afflictions, like arthritis? The consequences of extra weight are devastating. So here’s my question: how did we get here?

FAST FOOD: Just walk through a supermarket or down Main Street will explain part of the weight gain: our diets. Fast-food meals are usually brimming with artery-clogging, heart-attack-causing amounts of calories, fat, and sodium. And while most fast-food chains have added healthy or light items to their menus over the past couple of years, you need to check out the whole package and ask yourself these questions: Is it fresh? Does the dressing have a ton of sugar and chemicals in it? Am I really getting the nutrition I need? The answers are probably no, yes, and no.

MONEY: The other excuse I often hear for falling into poor eating habits is the one that includes the bottom line: money. Wee, my friend, I’d be the first to tell you that eating healthy ain’t always cheap. I don’t have to tell you that budgets are much tighter than waistlines: trying to justify buying healthier choices, versus what your pocketbook allows, can be real tough.

TIME: In addition to money, the other commodity many of us are short on is time. I know how it is: you’ve got a big 20 minutes (or less!) for lunch. Sure, you try to make your lunch from time to time. But it’s not easy—and there’s a place on the corner that offers you a super quick and cheap lunch.

STRESS: The fact of the matter is that because people are so busy running around like maniacs, they’re not eating as they should. Especially moms! Having one or more kids to care for, getting them off to school in the morning, getting involved in their after-school activities and sports, not to mention their own work, and being part of the sandwich generation (caring for elderly parents as well) all adds up to crazy schedules, unhealthy eating, and in many cases a seeking of foods that immediately satisfy (chips, brownies, candy, cookies, soda, ice cream) but don’t promise benefits in return.

LACK OF EXERCISE OR PHYSICAL ACTIVITY: It’s a logical equation really. Ask anyone who’s not sleeping what they want to do and I guarantee that working out is going to be at the bottom of the list. The thing about exercise is that it needs to be done, but it has to be something that fits your schedule. If you can swing getting up early to go to yoga or take a jog before work, do it! If a lunch hour workout is what you can fit in, then you should! (Just don’t skip lunch!) This doesn’t mean that it will be easy, but it will help and you will see and feel the results physically and mentally—almost immediately.

HORMONES: Ask any woman and you’ll hear the same thing: appetites grow and fade depending on the time of month. Most women I know feel incredibly peckish that week before their period, and snacking often leads to the avalanche effect…

SNACKING—THE WRONG WAY: Most of us parents know that we’ve got to have the snacks on hand, right? Any trip, whether it’s a walk to the park or a drive to the supermarket, requires keeping a few treats nearby—for the kids, that is. Here’s the problem: we grown-ups like to snack, too!

LACK OF SLEEP: Sleep deprivation can also affect appetites—not to mention everything else. It’s true; the less we sleep, the weaker we are in terms of being able to fend off not only increased emotional sensitivity, but crazy cravings for comfort foods. Also, did you know that sleep patterns can be disturbed by many things that you consume—including food additives and caffeine?