by Monique N. Gilbert, B.Sc.
Natural Health Advocate, Recipe Developer, Freelance Writer and Author of Virtues of Soy: A Practical Health Guide and Cookbook
Cholesterol - What Is It?
(Includes recipe for Cornmeal Pancakes)
Understanding Diabetes
(Includes recipe for Dairy-Free Black Bean Hummus)
Pineapples: Nature's Healing Fruit
(Includes recipe for Tropical Fruit Smoothie)
High-Protein & Low-Carb Diets:
Are you Losing More Than Weight?
(Includes recipe for Smokey Tempeh Strips)
Fats: For Your Health
(Includes recipe for Tofu Mayo)
Drinking Water: It's Time to get the Lead Out!
(Includes information about
water filters, reverse osmosis & distillation)
Ten Natural Stress Relievers
(Includes recipe for Hot Green Tea and Soymilk)
Combat Stress by Creating Your Own Oasis
(Includes eight easy steps to help your body & mind
relax and increase your sense of well-being.)
Stress and Your Immune System:
10 Ways to Relax and Rejuvenate
(Includes tips to manage daily stress to keep your
body and mind healthy and more youthful.)
Supplements for weight loss
(Includes which are the best choices for consumers.)
Nutrition Know-how:
Seven Simple Ways to Eat Healthier
(Includes recipe for Strawberry Orange Sorbet Recipe)
Tea Leaves Promise Well-Being: L-theanine provides alert relaxation and better sleep without sedation
(Includes details of other health benefits of L-theanine)
Beyond Bones: Calcium supplements support more than just the skeleton.
(Includes List of Good Food Sources of Calcium)
Soy Science: Studies show soy may protect against heart disease and osteoporosis, as well as reduce menopause symptoms.
(Includes Isoflavone & Protein Content Of Soyfoods, Supplements vs. Protein Powders and Soyfoods)
Cholesterol - What Is It? (Includes recipe for Cornmeal Pancakes)
by Monique N. Gilbert, B.Sc.
Natural Health Advocate, Recipe Developer, Freelance Writer and Author of Virtues of Soy: A Practical Health Guide and Cookbook
The American Heart Association (AHA) states that cholesterol is a substance found in all animal-based foods and fats. (Plant-based foods do not contain cholesterol.) They also say that the human body constantly makes cholesterol, mostly in the liver and kidneys.
In our body, cholesterol is most common in the blood, brain tissue, liver, kidneys, adrenal glands and the fatty covers around nerve fibers. It helps absorb and move fatty acids. Cholesterol is necessary to form cell membranes, for the making of vitamin D on the surface of the skin and the making of various hormones, including the sex hormones. It sometimes hardens in the gallbladder and forms into gallstones. High amounts of cholesterol in the blood have been linked to the development of cholesterol deposits in the blood vessels, known as atherosclerosis.
Cholesterol, and other fats, can't dissolve in the blood. They have to be transported to and from the cells by special carriers of lipids and proteins called lipoproteins. There are several kinds of lipoproteins, but the ones to be most concerned about are low density and high density lipoproteins.
Low density lipoprotein (LDL) carries the bulk of the cholesterol in the blood, and has a central role in the atherosclerotic process. LDL penetrates the walls of blood vessels and arteries feeding the heart and brain; where they are oxidized by free radicals and accumulate as a gruel-like material that blocks the blood vessels. When this plaque-like material leaks into the blood vessel, it can cause a blood clot (thrombosis). Thrombosis can lead to a stroke if the clot goes to the brain, or a heart attack if the clot blocks a coronary artery. A high level of LDL cholesterol reflects an increased risk of heart disease and stroke, which is why LDL cholesterol is often called the bad cholesterol.
High density lipoprotein (HDL) only carries approximately one-third to one-fourth of the blood cholesterol in our body. HDL cholesterol has a protective effect, preventing LDL oxidation and removing cholesterol that accumulates in the blood vessel walls. Medical experts believe HDL carries cholesterol away from the arteries and back to the liver, where it is eliminated from the body. They also suspect HDL removes excess cholesterol from atherosclerotic plaques and slows their growth. A high level of HDL seems to protect against heart attack and stroke, which is why HDL is known as the good cholesterol.
Cholesterol is measured in milligrams per deciliter of blood (mg/dL). Total blood cholesterol is the most common measurement of cholesterol. It is the number you normally receive as test results. Knowing your total blood cholesterol level is an important first step in determining your risk for heart disease and stroke. An important second step is knowing your level of good HDL cholesterol in relation to total cholesterol. Some doctors use the ratio of total cholesterol to HDL cholesterol. The goal is to keep the ratio below 5 to 1, with the optimum ratio at 3.5 to 1.
Triglycerides are also often measured when testing for cholesterol levels. Triglycerides are the chemical form in which most fat exists in food as well as in the body. Calories ingested in a meal and not used immediately are converted to triglycerides and transported to fat cells to be stored. Hormones regulate the release of triglycerides from fat tissue so they meet the body's needs for energy between meals. Elevated triglycerides are linked to the occurrence of coronary artery disease and may be a consequence of other diseases, such as untreated diabetes mellitus.
Saturated fats and trans fats (trans fatty acids) are the chief culprits in raising blood cholesterol and triglyceride levels. Ingesting animal-based products and hydrogenated fats can significantly increase both of these levels. This is why it is important to understand how cholesterol affects our body, and why we should try to keep it under control.
Want a delicious, nutritious cholesterol-free way to start your day? Then try this absolutely wonderful heart-healthy pancake recipe from my book Virtues of Soy: A Practical Health Guide and Cookbook.
Cornmeal Pancakes
_________________________________
1/2 cup cornmeal
1/2 cup unbleached bread flour
4 teaspoons baking powder
1 tablespoon sugar (optional)
1/2 teaspoon salt
1 teaspoon canola oil
1/2 cup soymilk
1/2 cup water
_________________________________
1. Mix together cornmeal, flour, baking powder, salt, and sugar.
2. Add canola oil, soymilk and water. Mix to a smooth consistency.
3. Heat and oil a skillet with canola oil. For each pancake, drop about 2 tablespoons of batter into the well oiled skillet.
4. When pancakes bubble and are lightly browned on one side, flip over. Lightly brown other side, then remove from skillet and put on a plate.
5. Use a big soup pot lid to cover pancakes until done cooking all of the batter. This will keep pancakes warm and supple. Serve with maple syrup.
Makes 8-10 pancakes (2-4 servings)
This article and recipe are excerpts from
Monique N. Gilbert's book
Virtues of Soy: A Practical Health Guide and Cookbook
(Universal Publishers, 2001, pp. 18-20, 49).
Copyright © Monique N. Gilbert - All Rights Reserved.
Author Bio:
***************
Monique N. Gilbert has a Bachelor of Science degree, is a Certified Personal Trainer/Fitness Counselor, Natural Health Advocate, Recipe Developer, Freelance Writer and Author. She began a whole grain, vegetable-rich diet as a child. This introduced her to a healthier way of eating and became the foundation of her dietary choices as an adult. She became a full-fledged vegetarian on Earth Day 1990. Over the years she has increased her knowledge and understanding about health and fitness, and the important role diet plays in a person's strength, vitality and longevity. Monique feels it is her mission to educate and enlighten everyone about the benefits of healthy eating and living.
For more information, visit Monique's website at www.MoniqueNGilbert.com
Understanding Diabetes (Includes recipe for Dairy-Free Black Bean Hummus)
by Monique N. Gilbert, B.Sc.
Natural Health Advocate, Recipe Developer, Freelance Writer and Author of Virtues of Soy: A Practical Health Guide and Cookbook
The American Diabetes Association (ADA) defines diabetes (medically called diabetes mellitus) as a complex disorder mainly caused by the failure of the pancreas to release enough insulin into the body. A defect in the parts of cells that accept the insulin may also lead to diabetes.
Normally, when the body breaks down complex carbohydrates it produces glucose. Cells need insulin to absorb glucose. Insulin is a hormone produced in the pancreas that converts sugar, starches and other foods into energy. Natural insulin may be present in diabetics. However, their cells may not recognize it, and thus cannot absorb glucose. This inability to produce enough insulin or utilize existing insulin in the body, results in high sugar levels in both the blood and urine.
Diabetes often runs in families. The most common symptoms are the need to urinate often, increased thirst, weight loss, and increased appetite. Diabetes may negatively affect the eyes, kidneys, nervous system, extremities, blood vessels and skin. Infections are common and hardening of the arteries often develops. Diabetic complications due to these effects include blindness, kidney failure, amputations, heart attack, stroke and impotence.
According to the ADA, diabetes is a chronic and incurable disease. With its complications, diabetes is the seventh leading cause of death (sixth leading cause of death by disease) in the United States. About 16 million Americans have diabetes mellitus. Particularly troubling is that more than a third of these individuals do not even know they have the disease.
The two most common categories of diabetes are Type 1, affecting 5-10 percent of Americans with diabetes, and Type 2, affecting 90-95 percent of American diabetics. Type 1 diabetes primarily targets children and young adults, and requires treatment with daily injections of insulin. Type 2 diabetes generally has an onset later in life, usually after the age of 40. This form of diabetes often develops in overweight adults who do not exercise regularly, and in people with low HDL or high triglycerides. Often people with Type 2 diabetes have no symptoms. Doctors often treat Type 2 diabetics with changes in diet and exercise, or a combination of these and oral medications.
Both Type 1 and Type 2 diabetics have an elevated risk for heart disease, stroke, high blood pressure, disorders of the nervous system, amputations of the extremities, blindness, impotence and kidney disease. According to the ADA, more than 75 percent of Americans with diabetes die of some form of heart or blood vessel disease. Diabetics are two to four times more likely to have heart disease or suffer a stroke. Up to 21 percent of all individuals with diabetes will develop kidney disease.
Diabetic kidney disease is the most common cause of kidney failure or end stage renal disease, a condition which requires dialysis or a kidney transplant in order to live. Impotence due to diabetic kidney disease or blood vessel blockages, afflicts approximately 13 percent of Type 1 diabetic males and 8 percent of Type 2 diabetic males. Medical reports indicate diabetic men over the age of 50, have impotence rates as high as 50-60 percent.
Modifications in diet are critical to help keep diabetes in control, and possibly prevent its onset. The ADA has revised its eating guidelines for diabetics over the past few years. The simpler food system focuses on eating smaller portions of food regularly throughout the day to keep the blood-sugar level steady. Smaller, more frequent meals will also allow for a wider variety of food intake. Food content should consist of 50-60 percent of total calories coming from complex carbohydrates, 10-20 percent from protein, and 20-30 percent of daily calories from fat. The ADA also recommends this dietary guideline for non-diabetics as a preventive measure and a way of promoting good overall health.
Looking for a delicious, nutritious high-fiber snack? Then try this wonderful dip recipe from my book Virtues of Soy: A Practical Health Guide and Cookbook. It also makes an excellent sandwich spread!
Black Bean Hummus (Dairy-Free)
_________________________________________
2 cups cooked black beans
2 tablespoons tahini (sesame seed paste)
2-1/2 tablespoons lemon juice
1 clove garlic
1/3 cup soymilk
1/2 teaspoon salt (optional)
_________________________________________
1. Place beans, tahini, lemon juice, and garlic clove in a food processor. Blend for a full 1-2 minutes or until a paste is formed.
2. Add soymilk and salt. Blend until it's smooth and creamy.
3. Transfer to a container and refrigerate to chill. Serve as a dip with crackers, pita bread wedges or fresh cut up vegetables; or as a spread with pita bread or tortillas.
Makes 2-2/3 cups (4-6 servings)
This article and recipe are excerpts from
Monique N. Gilbert's bookVirtues of Soy: A Practical Health Guide and Cookbook
(Universal Publishers, 2001, pp. 37-38, 86).
Copyright © Monique N. Gilbert - All Rights Reserved.
Author Bio:
***************
Monique N. Gilbert has a Bachelor of Science degree, is a Certified Personal Trainer/Fitness Counselor, Natural Health Advocate, Recipe Developer, Freelance Writer and Author. She began a whole grain, vegetable-rich diet as a child. This introduced her to a healthier way of eating and became the foundation of her dietary choices as an adult. She became a full-fledged vegetarian on Earth Day 1990. Over the years she has increased her knowledge and understanding about health and fitness, and the important role diet plays in a person's strength, vitality and longevity. Monique feels it is her mission to educate and enlighten everyone about the benefits of healthy eating and living.
For more information, visit Monique's website at www.MoniqueNGilbert.com
Pineapples: Nature's Healing Fruit (Includes recipe for Tropical Fruit Smoothie)
by Monique N. Gilbert, B.Sc.
Natural Health Advocate, Recipe Developer, Freelance Writer and Author of ...
Virtues of Soy: A Practical Health Guide and Cookbook
Want to give your body a boost in health and healing? Then you may want to add some fresh pineapple and pineapple juice to your diet.
Pineapples are nutritionally packed members of the bromeliad family. This delightful tropical fruit is high in the enzyme bromelain and the antioxidant vitamin C, both of which plays a major role in the body's healing process.
Bromelain is a natural anti-inflammatory that has many health benefits and encourages healing. According to Dr. Andrew Weil, bromelain is very effective in treating bruises, sprains and strains by reducing swelling, tenderness and pain. This powerful anti-inflammatory effect can also help relieve rheumatoid arthritis symptoms and reduce postoperative swelling. Additionally, the bromelain contained in fresh pineapple can relieve indigestion. This enzyme helps break down the amino acid bonds in proteins, which promotes good digestion.
Pineapples provide an ample supply of vitamin C too, a commonly known antioxidant that protects the body from free radical damage and boosts the immune system. Vitamin C helps build and repair bodily tissue and promotes wound healing. The body uses vitamin C to help metabolize fats and cholesterol, absorb iron, and synthesize amino acids and collagen. Collagen is one of the primary building blocks of skin, cartilage and bones. Vitamin C also decreases the severity of colds and infections.
Furthermore, due to its high vitamin C content, pineapples are good for your oral health as well. A study conducted at the State University of New York at Buffalo found that vitamin C can reduce your risk of gingivitis and periodontal disease. Besides increasing the ability of connective tissue to repair itself, vitamin C also increases the body's ability to fight invading bacteria and other toxins that contribute to gum disease. Periodontal disease, which destroys gum tissue and underlying jaw bones, has been linked to heart disease, stroke and type 2 diabetes.
So if you want a natural way to enhance your body's healing mechanisms, promote overall good health and tantalize your taste buds, pineapples are the way to go. Choose the fresh fruit because it has the most healing properties. Unfortunately, most of the bromelain in canned pineapple is destroyed due to the heat used in the canning process.
When choosing a fresh pineapple, do not judge ripeness solely based upon color. There are several varieties on the market that range from green to golden yellow. The most important factor in determining ripeness is smell, let your nose help you decide. Ripe pineapples give off a sweet, fresh tropical smell. Avoid pineapples that give off an unpleasant odor or have any soft spots or areas of dark discoloration. Once home, let the pineapple sit on your counter at room temperature until ready to use. This will preserve its sweet and tangy flavor.
To prepare pineapple, you need to peel it, remove the eyes (the thorny protrusions within the puffy squares of the skin) and the fibrous center. First, cut off the top and bottom of the pineapple with a sharp knife. Place the pineapple upright on a cutting board and carefully slice off the outer skin. With a sharp paring knife or the end if a vegetable peeler, remove the eyes. Don't cut too deep, just enough to lift out the section that contains the eye.
Then, remove the fibrous core. One way to do this is to cut the pineapple lengthwise into 4 wedges (quarter it) and cut around the fibrous center core. Another popular way is to slice the pineapple crosswise and remove the cores individually with a cookie cutter. Once the fruit is prepared, it can be diced and eaten fresh, added to salads and entrees for an exotic flavor, or made into tasty tropical drinks.
Here is a delicious, nutritious, cholesterol-free smoothie recipe from my book Virtues of Soy: A Practical Health Guide and Cookbook. It is high in bromelain, vitamin C, potassium, thiamin (vitamin B-1), riboflavin (vitamin B-2), iron, fiber and soy isoflavones.
Tropical Fruit Smoothie
________________________________________
1 frozen banana
1 cup fresh pineapple
3/4 cup soymilk
1 tablespoon honey or sugar (optional)
________________________________________
Blend all of the above ingredients in a food processor or blender for 1-2 minutes, until smooth and creamy.
Makes about 2-3/4 cups (2 servings)
This recipe is from Monique N. Gilbert's bookVirtues of Soy: A Practical Health Guide and Cookbook
(Universal Publishers, 2001, p. 169).
Copyright © Monique N. Gilbert - All Rights Reserved.
Author Bio:
**************
Monique N. Gilbert has a Bachelor of Science degree, is a Certified Personal Trainer/Fitness Counselor, Natural Health Advocate, Recipe Developer, Freelance Writer and Author. She began a whole grain, vegetable-rich diet as a child. This introduced her to a healthier way of eating and became the foundation of her dietary choices as an adult. She became a full-fledged vegetarian on Earth Day 1990. Over the years she has increased her knowledge and understanding about health and fitness, and the important role diet plays in a person's strength, vitality and longevity. Monique feels it is her mission to educate and enlighten everyone about the benefits of healthy eating and living.
For more information, visit Monique's website at www.MoniqueNGilbert.com
High-Protein & Low-Carb Diets - Are You Losing More than Weight? (Includes recipe for Smokey Tempeh Strips)
by Monique N. Gilbert, B.Sc.
Natural Health Advocate, Recipe Developer, Freelance Writer and Author of Virtues of Soy: A Practical Health Guide and Cookbook
Protein is a vital nutrient, essential to your health. In its purest form, protein consists of chains of amino acids. There are 22 amino acids that combine to form different proteins, and 8 of these must come from the foods we eat. Our body uses these amino acids to create muscles, blood, skin, hair, nails and internal organs. Proteins help replace and form new tissue, transports oxygen and nutrients in our blood and cells, regulates the balance of water and acids, and is needed to make antibodies.
However, too much of a good thing may not be so good for you. Many people are putting their health at risk by eating to much protein. Excessive protein consumption, particularly animal protein, can result in heart disease, stroke, osteoporosis, and kidney stones. As important as protein is for our body, there are many misconceptions about how much we really need in our diet, and the best way to obtain it.
The average American eats about twice as much protein than what is actually required. Some people, in the pursuit of thinness, are going on high-protein and low-carb diets, and are eating up to four times the amount of protein that their body needs. Protein deficiency is certainly not a problem in America. So exactly how much protein does your body really need? Much less than you think.
According to the American Heart Association and the National Institutes of Health, as little as 50-60 grams of protein is enough for most adults. This breaks down to about 10-12% of total calories. Your body only needs 0.36 grams of protein per pound of body weight. To calculate the exact amount you need, multiply your ideal weight by 0.36. This will give you your optimum daily protein requirement in grams. Since the amount of protein needed depends on the amount of lean body mass and not fat, ideal weight is used instead of actual weight. Infants, children, pregnant and nursing women require more protein.
People on high-protein and low-carb diets are consuming up to 34% of their total calories in the form of protein and up to 53% of total calories from fat. Most of these people are unaware of the amount of protein and fat that is contained in the foods they eat. For instance, a typical 3-ounce beef hamburger, which is small by American standards, contains about 22 grams of protein and 20 grams of fat. You achieve quick weight loss on these diets because of this high fat content.
High fat foods give you the sensation of feeling full, faster, so you end up eating fewer total calories. However, this type of protein and fat combination is not the healthiest. Animal proteins are loaded with cholesterol and saturated fat. Many people on these diets also experience an elevation in their LDL (the bad) cholesterol when they remain on this diet for long periods. High levels of LDL cholesterol in the blood clog arteries and is the chief culprit in heart disease, particularly heart attack and stroke. So while you may lose weight in the short-run, you are putting your cardiovascular health in jeopardy in the long-run.
Another reason weight loss is achieved on these high-protein and low-carb diets, at least temporarily, is actually due to water loss. The increase in the amount of protein consumed, especially from meat and dairy products, raises the levels of uric acid and urea in the blood. These are toxic by-products of protein breakdown and metabolism. The body eliminates this uric acid and urea by pumping lots of water into the kidneys and urinary tract to help it flush out. However, a detrimental side effect of this diuretic response is the loss of essential minerals from the body, including calcium. The high intake of protein leaches calcium from the bones, which leads to osteoporosis.
Medical evidence shows that the body loses an average of 1.75 milligrams of calcium in the urine for every 1 gram increase in animal protein ingested. Additionally, as calcium and other minerals are leached from our bones, they are deposited in the kidneys and can form into painful kidney stones. If a kidney stone becomes large enough to cause a blockage, it stops the flow of urine from the kidney and must be removed by surgery or other methods.
Plant-based proteins, like that found in soy, lowers LDL cholesterol and raises HDL (the good) cholesterol. This prevents the build up of arterial plaque which leads to atherosclerosis (hardening of the arteries) and heart disease, thus reducing the risk of heart attack and stroke. The amount and type of protein in your diet also has an important impact on calcium absorption and excretion.
Vegetable-protein diets enhance calcium retention in the body and results in less excretion of calcium in the urine. This reduces the risk of osteoporosis and kidney problems. Interestingly, kidney disease is far less common in people who eat a plant-based diet than it is in people who eat an animal-based diet.
By replacing animal protein with vegetable protein and replacing saturated fat with unsaturated fat, like that found in olive and canola oils, you can avoid the pitfalls of the typical high-protein diet. You will be able to improve your health and regulate your weight while enjoying a vast array of delicious, nutritionally dense, high fiber foods. Remember, eat everything in moderation and nothing in excess. Also, the only healthy way to achieve permanent weight loss is to burn more calories than you take in.
Looking for a delicious, nutritious meat alternative? Then try this wonderful recipe from my book Virtues of Soy: A Practical Health Guide and Cookbook. It's great for sandwiches, pitas, wraps and salads!
Smokey Tempeh Strips
_________________________________________
4 ounces of tempeh (1/2 of an 8-ounce package)
1 tablespoon liquid hickory smoke seasoning
1/8 teaspoon salt
1 teaspoon canola oil
_________________________________________
1. Cut tempeh into 20 thin strips about 1/8 to 1/4 inch thick and 2 inches long. Place strips on a plate. Sprinkle liquid hickory smoke seasoning and salt over strips. Turn strips over so both sides get coated and let them sit for 1-2 minutes.
2. Heat 1 teaspoon canola oil. Saute the seasoned tempeh strips until both sides are browned, about 4-5 minutes. Turn strips over often to ensure even browning on both sides.
3. When done remove from heat and let the smokey tempeh strips cool completely. Serve as a meat or bacon substitute on sandwiches, pita bread, tortillas, or salads.
Makes 2-4 servings
This recipe is from Monique N. Gilbert's bookVirtues of Soy: A Practical Health Guide and Cookbook
(Universal Publishers, 2001, p. 106).
Copyright © Monique N. Gilbert - All Rights Reserved.
Author Bio:
***************
Monique N. Gilbert has a Bachelor of Science degree, is a Certified Personal Trainer/Fitness Counselor, Natural Health Advocate, Recipe Developer, Freelance Writer and Author. She began a whole grain, vegetable-rich diet as a child. This introduced her to a healthier way of eating and became the foundation of her dietary choices as an adult. She became a full-fledged vegetarian on Earth Day 1990. Over the years she has increased her knowledge and understanding about health and fitness, and the important role diet plays in a person's strength, vitality and longevity. Monique feels it is her mission to educate and enlighten everyone about the benefits of healthy eating and living.
For more information, visit Monique's website at www.MoniqueNGilbert.com
Fats: For Your Health (Includes a Tofu Mayo recipe)
by Monique N. Gilbert, B.Sc.
Natural Health Advocate, Recipe Developer, Freelance Writer and Author of Virtues of Soy: A Practical Health Guide and Cookbook
The body needs a certain amount of fat in the diet. It stores fat to serve as a quick energy source and to protect important organs. However, all fats and oils are high in calories. Fats provide 9 calories for each gram contained in food, while protein and carbohydrates each provide only 4 calories. While fat is necessary and essential for proper health, some types of fats are damaging to the cardiovascular system.
Artery-clogging fats that increase blood cholesterol include saturated fat and trans fat. Saturated fat mainly comes from animal sources like meat and dairy products, but it can also be found in coconut and palm oils. Trans fat comes from hydrogenated vegetable oils, like margarine and vegetable shortening. Both saturated fats and trans fats stay solid at room temperature.
A more heart healthy fat is unsaturated fat, generally found in vegetables. This type of fat includes both monounsaturated and polyunsaturated fats. Monounsaturated fat is found in olive, canola and peanut oils. These oils are liquid at room temperature but start to thicken when refrigerated. This type of fat is considered the healthiest for your heart and body. Avocados and nuts also contain monounsaturated fat. Polyunsaturated fat is found in soybean, corn, safflower and sunflower oils. These oils are liquid at room temperature and in the refrigerator. This type of fat is considered the next healthiest fat that does not clog arteries.
However, when unsaturated vegetable oils are manufactured into solid form, they turn into trans fats. This type of fat is commonly called fully or partially hydrogenated vegetable oil in a food's list of ingredients. Trans fats are found in hundreds of processed foods, usually to protect against spoiling and to enhance flavor. Restaurants tend to use a lot of trans fat (hydrogenated vegetable oil), especially for frying.
Trans fats are even worse for the cardiovascular system than saturated fats. Researchers have conservatively calculated that trans fats alone account for at least 30,000 premature deaths from heart disease every year in the United States. Recent studies indicate that trans fats drive up the body's LDL, the bad cholesterol, even faster than saturated fats. High levels of cholesterol have been linked to heart disease and stroke.
Diets high in fat, particularly saturated fat, also promotes breast, colon, endometrial, lung, prostate and rectal cancers. Therefore, saturated fats and trans fats are the only fats that we should strive to eliminate from our diet. Replace these fats with monounsaturated and polyunsaturated fats. The American Heart Association recommends that daily fat intake should be less than 30 percent of total calories; saturated fat intake less than 8-10 percent of total calories, and cholesterol less than 300 milligrams per day. Always read the Nutrition Facts label and list of ingredients to find out the amount of, and the type of, fat contained in any particular food.
Want a delicious and nutritious alternative to mayonnaise? Then try this recipe which makes a wonderful heart-healthy cholesterol-free sandwich spread!
Tofu Mayo
________________________________________
5.3 ounces tofu (1/3 of a 16-ounce block firm tofu)
3 tablespoons soymilk
3 tablespoons canola oil
1 tablespoon Dijon mustard
1/2 teaspoon salt
________________________________________
1. Blend ingredients in a food processor for a full 1-2 minutes, or until it's smooth and creamy.
2. Transfer spread into a jar and chill. Use in place of traditional mayonnaise.
Makes about 1 cup (8 ounces)
This article and recipe are excerpts from
Monique N. Gilbert's book Virtues of Soy: A Practical Health Guide and Cookbook
(Universal Publishers, 2001, pp. 9-10,89).
Copyright © Monique N. Gilbert - All Rights Reserved.
Author Bio:
**************
Monique N. Gilbert has a Bachelor of Science degree, is a Certified Personal Trainer/Fitness Counselor, Natural Health Advocate, Recipe Developer, Freelance Writer and Author. She began a whole grain, vegetable-rich diet as a child. This introduced her to a healthier way of eating and became the foundation of her dietary choices as an adult. She became a full-fledged vegetarian on Earth Day 1990. Over the years she has increased her knowledge and understanding about health and fitness, and the important role diet plays in a person's strength, vitality and longevity. Monique feels it is her mission to educate and enlighten everyone about the benefits of healthy eating and living.
For more information, visit Monique's website at www.MoniqueNGilbert.com
Drinking Water: It's Time to Get the Lead Out! (Includes information about water filters, reverse osmosis & distillation)
by Monique N. Gilbert, B.Sc.
Natural Health Advocate, Recipe Developer, Freelance Writer and Author of Virtues of Soy: A Practical Health Guide and Cookbook
Think your tap water is safe? Think again. Treated municipal water, even if it is of high quality leaving the treatment plant, will pick up many contaminants by the time it comes out of your faucet. The labyrinth of pipes that run throughout your city, many of which were installed decades ago, are one source of water contamination. However, according to the Environmental Protection Agency (EPA), the plumbing in your home can also cause water contamination.
Most older residences in the U.S. have lead in their plumbing, which can contaminate drinking water. Houses, townhouses, condominiums and apartments built before 1988 are at risk of lead exposure, because lead-based solder was used to connect water pipes. In 1986, an amendment to the Safe Drinking Water Act banned the use of materials containing lead in public water supplies and in residential plumbing systems. However, this ban did not take effect until 1988.
Lead has a cumulative toxic effect on human health and permanently remains in the body's tissue, especially brain tissue. According to the Agency for Toxic Substances and Disease Registry, lead interferes with red blood cell formation and changes the way these cells work. It alters the way nerve cells signal each other, and disrupts the way the brain makes connections for thinking. Even small blood-lead levels can cause anemia, elevated blood pressure, hypertension, strokes, heart attack, kidney damage, and lower IQ.
Water contaminated with lead is a special concern to women and children. Lead stored in women's bones during childhood can return to the blood during times of calcium need, such as pregnancy. Lead exposure increases the risk of pregnancy complications, premature births, low-weight births, and damage fetal development. Because children are still growing, avoiding lead exposure is very critical to their future health and well-being.
The National Institute of Environmental Health Sciences (NIEHS) has been studying lead's health effects for more than 25 years. They linked lead exposure to lower IQ, lower high school graduation rates, and increased delinquency. Research also indicates low levels of lead, which were once considered safe, has devastating consequences on children's mental and physical developments. Based on these and other findings, public health officials declared lead the number one environmental hazard to American children.
Any time water sits in older plumbing the lead from the joints leaches into it. The longer the water sits, and the warmer its temperature, the higher the lead levels. To help reduce lead exposure in older homes, the NIEHS and the EPA suggest, at the very least, to flush the water lines and only use cold water for consumption. Open the faucet and let the cold water run for two or more minutes before drawing water for cooking or drinking.
Another option to reduce lead exposure is to use purified water, like bottled or vending machine water. However, not all bottled and vending machine water is of equal purity. You must take care in choosing a quality bottled water. Find out the type of purification process used. A study conducted by the U.S. House Energy and Commerce Commission showed that most contaminants found in tap water may also be found in many brands of bottled water. This is because there are no laws that require bottled water to be purer than tap water. Most bottled water only improves taste, odor and clarity, while some also reduce lead, bacteria, volatile organic compounds and other toxins. When using a vending machine, always look at the date posted when the unit was last serviced and the purification process used.
A more practical and convenient solution to reduce lead exposure is to get a household water purification device, like a water filter, reverse osmosis unit, or distiller. All three are effective in reducing lead levels and other toxic contaminants.
The most economical of these is the carbon block water filter. The density of the carbon block filters is measured in microns, which determines how finely the water is cleaned. The smaller the micron rating, the finer the filtration and the more contaminants it removes. Water filters force water through the solid carbon block by way of water pressure, so they require no electricity. Filter cartridges usually need replacing every 8-12 months.
Next is reverse osmosis (RO), which uses a semipermeable membrane to purify water. This membrane lets particles of a certain size through and holds back larger particles. A carbon filter is added at the end of the process to capture any contaminants which may have passed through the membrane. RO systems use 3-10 gallons of water for every gallon produced, without the need of electricity. The membrane needs replacing every 2-3 years and the carbon filter cartridges every 8-12 months.
Distillation is the most expensive process, requiring electricity to remove impurities. Tap water is heated in a boiling tank. Steam rises and passes into a condensing coil, leaving the impurities behind. The steam is cooled, becoming pure water, and in most units, passes through activated carbon granules to improve the taste. The distilled water is then stored in a holding tank. Depending upon the size of the distiller, it takes 2-6 hours to produce a gallon of pure drinking water. You will need to periodically change the activated carbon granules, if used.
Distilled water and RO water are both essentially mineral-free. Therefore, to counterbalance the lack of essential minerals in these two types of purified drinking water, take a multi vitamin and mineral supplement.
Whatever method of water treatment you chose, it is vital that you take steps to reduce your lead exposure. Since lead has such a detrimental effect on mental and physical health, you must take appropriate and immediate action to reduce the risks. The health and well-being of our future generations depend on it.
Copyright © Monique N. Gilbert - All Rights Reserved.
Resources:
EPA's Office of Ground Water and Drinking Water -
www.epa.gov
The National Institute of Environmental Health Sciences - http://www.niehs.nih.gov
Water Quality Association - http://www.wqa.org
National Sanitation Foundation - http://www.nsf.org
Author Bio:
**************
Monique N. Gilbert has a Bachelor of Science degree, is a Certified Personal Trainer/Fitness Counselor, Natural Health Advocate, Recipe Developer, Freelance Writer and Author. She began a whole grain, vegetable-rich diet as a child. This introduced her to a healthier way of eating and became the foundation of her dietary choices as an adult. She became a full-fledged vegetarian on Earth Day 1990. Over the years she has increased her knowledge and understanding about health and fitness, and the important role diet plays in a person's strength, vitality and longevity. Monique feels it is her mission to educate and enlighten everyone about the benefits of healthy eating and living.
For more information, visit Monique's website at www.MoniqueNGilbert.com
Ten Natural Stress Relievers (Includes recipe for Hot Green Tea and Soymilk)
by Monique N. Gilbert, B.Sc.
Natural Health Advocate, Certified Personal Trainer/Fitness Counselor,
Recipe Developer, Freelance Writer and Author ofVirtues of Soy: A Practical Health Guide and Cookbook
In today's fast paced society, we are all confronted with stress of one form or another. Life is in a perpetual state of change, which by itself, adds to the daily stresses that we must all face. Here are ten natural tips to aid in the management of your personal stress factors.
1. Stretch! Stretching causes the brain to focus its thoughts, forcing it, if only for a moment, to forget the reasons for being so stressed out. Hatha Yoga, for example, is a form of stretching that keeps the body supple while inducing a meditative-like state of mind.
2. Walk! If you have a spare 10-15 minutes a day, you can do more for your mind, body and spirit than you think. A brisk walk slows your racing thoughts, gets your blood circulating, and fills the lungs with fresh air. That is, if you don't live in a smog filled area. A scenery change has an amazing affect upon your outlook upon the day.
3. Drink water! Drinking plenty of water every day, replenishes your body's cooling and cleansing system. Your body needs water for eliminating toxins. Proper hydration allows you to feel stronger, and better able to handle the obstacles life throws your way.
4. Sleep, rest, and quiet down! Both our body and mind need "down time" to conduct cell repair and rejuvenation. A good sleep session combats stress and its effects upon us. Between 6-8 hours sleep gives your body plenty of replenishment and strength.
5. Communicate! Talk to someone with whom you feel comfortable. Initiate communication about what is bothering you. Letting someone know how you feel cleanses the soul. Discussions with someone you trust will clarify your feelings, and strengthen the bond with that person.
6. Eat less meat! Start to live a more vegetarian lifestyle. Eliminate animal-derived products from your diet. The growth hormones and antibiotics injected into farm animals can have an unhealthy effect. Reduce the amount of fat and sugar in your diet. You are what you eat. Provide your body and mind nutritionally dense fuel to function properly, like vegetables and grains. In addition, healthy eating promotes preventive medicine, while enabling your body and mind to better handle stress.
7. Vitamins! To obtain the right amount of vitamins for your body to function efficiently, you would have to eat all your waking hours. Instead, take a multivitamin and mineral supplement. Stress causes our body's systems to work overtime, resulting in the deficiency of vital nutrients. A multi-vitamin-mineral combo assures that this stress related depletion won't have an adverse effect upon your health.
8. Set priorities! Realize you can only do so much in a day. List the things that you need and/or want to do. The most important activities go on top of the list, and accomplish these first. If you did your best, it doesn't matter if everything didn't get done in one day. Your health comes first. Pace yourself, and take necessary breaks. Things that don't get done today, will go on top of tomorrow's priority list.
9. Don't worry so much! Worrying is unproductive and wastes' precious energy. If something bothers you, do something about it. Either take action to alleviate it, or learn to accept it. Life is too short to waste on negative activities. Take charge of your life, and live it to the fullest.
10. BE HAPPY! Happiness is the best conqueror of stress. Take time out to do the things that really make you happy. We only live in this body and with this mind once, enjoy! Happiness comes from within, and no one can do it for you. You have the power to change your thought process, and find your bliss. We are on this earth to learn, not suffer.
These are just but a few suggestions to help you with your stress, take what is appropriate for you. The solution to stress is as infinite as there are individuals. For some sipping on chamomile tea and taking a hot bath will do the trick, for others, a moonlit stroll along the beach. Find the path that best fits your needs as you journey though life. You can overcome stress before it overcomes you.
To help you relax, sip on this delicious and nutritious tea recipe from my book Virtues of Soy: A Practical Health Guide and Cookbook.
Hot Green Tea and Soymilk
_______________________________________
1 cup water
2 teaspoons loose leaf green tea or 2 tea bags of green tea
1 cup soymilk
1 tablespoon honey _______________________________________
1. Bring water to a rapid boil, either on a stove top or in a microwave oven. Pour over green tea and let steep for 5 minutes.
2. Warm soymilk and honey in a microwave or on stove top.
3. Add warm soymilk and honey to green tea, and serve. Makes a soothing and nutritious drink.
Makes 2 cups (1-2 servings)
This recipe is from Monique N. Gilbert's bookVirtues of Soy: A Practical Health Guide and Cookbook
(Universal Publishers, 2001, p. 175)
Copyright © Monique N. Gilbert - All Rights Reserved.
Author Bio:
**************
Monique N. Gilbert has a Bachelor of Science degree, is a Certified Personal Trainer/Fitness Counselor, Natural Health Advocate, Recipe Developer, Freelance Writer and Author. She began a whole grain, vegetable-rich diet as a child. This introduced her to a healthier way of eating and became the foundation of her dietary choices as an adult. She became a full-fledged vegetarian on Earth Day 1990. Over the years she has increased her knowledge and understanding about health and fitness, and the important role diet plays in a person's strength, vitality and longevity. Monique feels it is her mission to educate and enlighten everyone about the benefits of healthy eating and living.
For more information, visit Monique's website at www.MoniqueNGilbert.com
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