Monday, August 17, 2009

Sagging skin after weight loss?


Question:
Monique, In a recent response you provided regarding weight loss, you made the statement that many people who lose weight too quickly end up with hanging and sagging skin. This has happened to me! I am in my 20s and I lost 140 lbs. through a combination of healthy diet changes and exercise and have kept it off for over a year now. I weight train 4 times a week, do cardio for 30 minutes 4 times a week, and bike and swim regularly. Will this horrible loose skin EVER tighten up? It is so terribly frustrating and damaging to my self esteem. Thank you. 

Answer: Congratulations on your very significant weight loss! You are doing the best thing for your heart and body! A combination of healthy eating and a sensible exercise routine is the optimal way to lose weight.

However, as you found out first hand, if you lose too much too quickly it results in hanging and sagging skin -- especially in the stomach, upper arms and upper thighs. Working as hard as you have to bring your weight down and getting loose skin as a result can be very frustrating and not the best situation for your ego. Nonetheless, all is not lost.

The skin has only so much elasticity. It is very much like a balloon in that once it gets stretched out, it never quite goes back to its original shape. While exercise can help a little to tighten the skin, plastic surgery may be your only option to remove the excess skin. (This is why I tell people to lose their weight slowly!)

But please don't get discouraged and stop all the good work you have been doing to get your body in shape. Your skin situation can be corrected. Your overall concern should be your health. (What good is tight skin if you have a weak heart.) Keep doing what you have been doing. While I usually do not recommend for people to get elective surgery, if it will help with your mental outlook and self-esteem, it may be your best bet.
 

Also, read my Q&A's . . .

"How can I tighten my torso after losing a lot of weight?"
 


"Safe Weight Loss" 

"Weight loss program for vegans and vegetarians?" 

" I have a weight problem - please help!"
 
Copyright © by Monique N. Gilbert.  

All rights reserved.  

Permission must be obtained to use information from this blog.


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


Want to improve your health naturally,

feel energetic, stress-free and full of life?

Get the guidance and encouragement you need to achieve your goals.

Click here to learn more about Monique N. Gilbert's
Personal Health, Nutrition & Wellness Writing.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989. Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.

Sunday, August 16, 2009

Calcium intake and osteoarthritis?


Question:
Monique, I use home made soy milk, etc. and since this is not fortified, I am wondering if I should be taking a cal/mag supplement? If so, how much?

I am 60 years old and had a bone density scan and do not have osteoporosis. I do a lot of hiking and am sure this helps. I do have osteoarthritis though and find that too much calcium supplementation seems to increase my joint pain. Bonnie


Answer: First let me say congratulations on your bone density scan. I completely believe that your activity level and diet are the reasons for not having osteoporosis at your age.

While soybeans have some calcium, there is not enough in homemade or unfortified soymilk. I suggest that you take calcium citrate and magnesium supplements, and increase your consumption of calcium rich foods like kale, collard greens, broccoli, sesame seeds and tofu made with calcium sulfate.

Dr. Andrew Weil recommends "taking 1,200 to 1,500 milligrams of calcium citrate per day in divided doses with meals for prevention of the bone loss that leads to osteoporosis. Calcium citrate comes in several forms: as a pill, a chewable tablet, or as a powder or tablet that dissolves in water."

Dr. Weil also makes the following recommendations for coping with osteoarthritis. "Decrease protein toward 10 percent of daily caloric intake. Replace animal protein as much as possible with plant protein. Eliminate milk and milk products, substituting other calcium sources. Eat organically grown fruits and vegetables as much as possible as well as organic products made from wheat and soy. Eliminate polyunsaturated vegetable oils, margarine, vegetable shortening, all partially hydrogenated oils, all foods (such as deep-fried foods) that might contain trans-fatty acids. Use extra-virgin olive oil as your main fat. Increase intake of omega-3 fatty acids. Eat more fruits and vegetables. Eat ginger and turmeric regularly."

Ginger, turmeric and pineapples have excellent natural anti-inflammatory properties. Turmeric (a perennial herb plant of the ginger family) contains curcumin, which is a powerful antioxidant and anti-inflammatory. Pineapples are natural sources for bromelain, another effective anti-inflammatory. I suggest that you consume both the natural food sources (ginger, turmeric, pineapples and pineapple juice) for their anti-inflammatory properties as well as supplements (ginger powder, curcumin, and bromelain), which can be found at most health food stores. This way you will benefit from the main active ingredients and many minor ones, and you will ensure that you get enough of these substances in your diet to product effective results.

Many osteoarthritis sufferers have also obtained relief by using glucosamine sulfate and chondroitin sulfate. According to Dr. Weil, "Glucosamine stimulates the production of the key elements of cartilage and then protects them. It helps your body repair worn cartilage, reduce pain and improve function. Chondroitin attracts fluids into proteoglycans, the molecules woven through cartilage that give the tissue its shock-absorber quality, and protects the cartilage against breakdown."

For more information about calcium, read . . .

(1) My Q&A
"What are non-dairy vegetarian sources for calcium?"

(2) "Protecting Your Bones" at

http://www.pcrm.org/health/prevmed/strong_bones.html


(3) "Calcium in Plant-Based Diets" at
http://www.pcrm.org/health/veginfo/vsk/calcium.html

(4) "The Protein Myth: The Building Blocks of Life" at
http://www.pcrm.org/health/veginfo/vsk/protein_myth.html

(5) "Be Young and Healthy By Building Strong Bones" with a recipe for "Garlic Herb Dip" at http://virtuesofsoy.blogspot.com/2009/07/be-young-and-healthy-by-building-strong.html

For more information about foods with natural anti-inflammatory properties, read . . .

(1) My Q&A
"Natural remedies for healing muscles, ligaments and tendons"

(2) Dr. Andrew Weil's Q&A
"Arthritis Alternatives?"For more information about ...

Osteoarthritis, go to http://en.wikipedia.org/wiki/Osteoarthritis

Glucosamine, go to http://en.wikipedia.org/wiki/Glucosamine

Chondroitin sulfate, go to http://en.wikipedia.org/wiki/Chondroitin_sulfate


Also, for recipes and more information about a healthy vegetarian and vegan diet, read my book
Virtues of Soy: A Practical Health Guide and Cookbook
 
Other Recommended Books...

Plant Based Nutrition and Health
by Stephen Walsh


The New Becoming Vegetarian: The Essential Guide To A Healthy Vegetarian Diet
by Vesanto Melina & Brenda Davis



Copyright © by Monique N. Gilbert.
All rights reserved.

Permission must be obtained to use information from this blog.


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Want to improve your health naturally,

feel energetic, stress-free and full of life?

Get the guidance and encouragement you need to achieve your goals.

Click here to learn more about Monique N. Gilbert's
Personal Health, Nutrition & Wellness Writing.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989. Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.

Saturday, August 15, 2009

Menopause and soy?


Question:
Dear Monique, Hi, I've been a vegetarian (98% vegan) for several years. I drink a soy protein drink every morning which contains 25 grams of soy protein. I do aerobics 2 to 3 times a week and have considered adding another protein drink before my workout. I also consume veggie burgers and cold cuts in moderation. I would also like to start eating more tofu. Is it possible to get too much soy?

I am 49 years old and entering menopause (major hot flashes). I have heard that soy helps reduce them. If that is the case, I 'd hate to think what they'd be like without it. I have no health problems. Thank you for your help. Kathy
 

Answer: The best thing you can do for yourself while going through menopause is to exercise regularly and increase your intake of soy. Many women experience a reduction in their hot flashes and other menopausal symptoms by eating soy foods. Besides helping to regulate estrogen when it is declining or fluctuating, soy can also help with other conditions such as osteoporosis, heart attack and stroke. Women have an increased risk for these disorders during and after menopause. Many studies show that soy can prevent these diseases by helping the body absorb and retain calcium, inhibit bone loss, lower LDL (the bad) cholesterol and decrease blood clotting.

I have not heard of anyone overdosing on soy. I believe that if you eat a balanced diet rich in fruits, vegetables, seeds, nuts, grains, soy and other legumes, you will be okay. The only reference I have heard of is that some people who ate mass quantities of soy developed goiter. But that when they added iodine to their diet, the goiter subsided. Since most of the salt sold in America is iodized, you probably won't have this problem. Believe me, both my husband and I have been eating a lot of soy and soy-based products for more than thirteen years now, and have suffered no ill effects. Just make sure that you maintain variety in all the foods you eat, and that includes soy foods. Try out tempeh, textured soy protein, soy-based cold-cuts, tofu, miso, soynuts, etc. Keep doing what you have been doing and remember, eat everything in moderation and nothing in excess.

For more information about soy, visit the
Virtues of Soy website.

Also read my article
"COPING WITH MENOPAUSE NATURALLY: Alternatives to HRT" with recipe for "Golden Tofu Strips"

And read
"A Natural Approach to Menopause" at www.pcrm.org
 
Recommended Books...

The All-Natural Menopause Diet: The Drug-Free, Natural Way to Beat Your Symptoms and Lose Weight
by Theresa Cheung and Adam Balen

Ageless: The Naked Truth About Bioidentical Hormones
by Suzanne Somers


The Wisdom of Menopause: Creating Physical and Emotional Health and Healing During the Change, 2nd Edition
by Christiane Northrup



Copyright © by Monique N. Gilbert.
All rights reserved.

Permission must be obtained to use information from this blog.


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Want to improve your health naturally,

feel energetic, stress-free and full of life?

Get the guidance and encouragement you need to achieve your goals.

Click here to learn more about Monique N. Gilbert's
Personal Health, Nutrition & Wellness Writing.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989. Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.

Friday, August 14, 2009

Safe Weight Loss?


Question:
Monique, I recently read one of your Q&A's, you recommended a weight loss rate of two pounds per month. That seems extremely slow to me. I have approximately 55 pounds I want to lose. Using your recommendation, it would take more than four years to lose this excess weight. I agree losing 55 pounds in one month is not a good idea, however 4 and 3/4 years is a too long. Is there a safe way to lose the weight in six months to a year. That a weight lost rate of approximately 5 to 10 pounds a week. Thanks Kim 

Answer: According to my calculations, it would take you about 2-1/3 years to lose 55 pounds, not 4-3/4 years. (2 pounds per month x 12 months = 24 pounds per year. 55 pounds divided by 24 = 2.29 years or 2 years and 4 months.)

I advise people of all ages that if they want to permanently lose weight, they should do it slowly in order to make healthy lifestyle changes. The American Dietetic Association (ADA) also shares this view. Losing 2 pounds a month, means that at the end of a year you would be 24 pounds lighter, and the eating and activity habits created to achieve this weight loss would become entrenched into your lifestyle. Additionally, slow weight loss will prevent your metabolism from slowing down, and will allow your body and skin time to adjust. Many people who lose too much weight too quickly suffer from hanging and sagging skin. Also, according to the ADA, most people who lose weight too quickly will regain their weight and then some within two years. This is why I promote a slower and longer approach to weight loss, so that the new and healthier way of eating and living will become a permanent part of your life -- not just a temporary quick fix doomed for failure.

Most quick weight loss methods make you feel deprived and hungry. Many people end up obsessing about food and what they cannot eat. A more sensible approach to weight management is one that helps you make painless changes in your eating habits to shave calories, and realistic changes in your activity level to burn more calories. Then, as a result of these two factors, you will lose pounds healthily.

If you desire to lose more than 2 pounds a month, I highly advise that you consult your doctor to ensure that you do not put your health at risk. Rapid weight loss puts your body under a lot of stress. It thinks it is going to die of starvation. Major changes to your body's chemistry can occur (hormonal, insulin, metabolism, etc.). This is why I tell people who want to lose a lot of weight in a short amount of time to do so only with the help of medical supervision.

Here are some basic facts about calories and weight loss. One pound of body weight equals 3500 calories. This means that for every pound you wish to lose you have to: (1) eat 3500 fewer calories; (2) burn 3500 more calories; or (3) achieve a 3500-calorie deficit with a combined approach of eating less and exercising more. (I believe that option three is the best and healthiest way to lose weight.)

To lose 2 pounds a month you would need to create a 7000-calorie deficit (3500 calories per pound x 2). If you divide 7000 by 30 (for the days in an average month) you will see that you only need to adjust your daily eating and activity level by 233 calories. This is easy and painless to achieve and stick to in the long-run. Don't try to turn your eating habits and your lifestyle activities upside down to shed pounds. You will only get frustrated and not stick with it. Instead, set small realistic goals to make healthy behavior changes. This way you'll set yourself up to practice these healthy changes and control your weight well into the future.

To learn more about healthy weight loss and management, read:

(1) All about dieting at
http://en.wikipedia.org/wiki/Dieting

(2) "Weight Management - Position of ADA" at
http://www.eatright.org

(3) All about exercising at
http://en.wikipedia.org/wiki/Exercising
 

For more weight loss advice, read my Q&A's . . .

"Weight loss program for vegans and vegetarians?"


 " I have a weight problem - please help!"

"How can I tighten my torso after losing a lot of weight?"

 
Copyright © by Monique N. Gilbert. 

All rights reserved.

Permission must be obtained to use information from this blog.


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Want to improve your health naturally,
feel energetic, stress-free and full of life?

Get the guidance and encouragement you need to achieve your goals.

Click here to learn more about Monique N. Gilbert's
Personal Health, Nutrition & Wellness Writing.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989. Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.

Thursday, August 13, 2009

Weight loss program for vegans and vegetarians?


Question: Hi Monique, I have been a vegan for 7 years and a vegetarian for 16 years. My weight fluctuates up and down, but recently I have gained 15 lbs. I want to lose this weight and have joined a gym. My question to you is, what kind of weight loss program do you recommend for vegans and vegetarians?
Thanks for your advice, Phyllis



Answer: I do not believe in "quick weight loss programs" because they usually lead to yo-yo dieting and can have an adverse effect on your metabolism. I advise people to adopt practical exercising and eating habits. To only eat in moderation, and not to eat any particular food in excess.

I advocate a health promoting diet which includes a wide variety of vegetables, fruits, soy and other legumes, grains, pasta, seeds, nuts, and nutritional yeast. I believe in eating balanced, nutritionally dense foods to gain optimum health, and sensible exercising to promote proper muscle mass.

Muscles are what burns calories. This is why it is so important to maintain your muscles if you want to loss weight. The true way to lose weight healthily, and keep it off, is to make long-term lifestyle and dietary changes that allow you to burn more calories than you take in.

Weight bearing exercises, like squats, push-ups and strength training builds muscle mass. Endurance exercises like aerobics, walking, and bicycling increases your metabolism (the body's calorie burning regulator). Stretching exercises like yoga increases and maintains your balance and flexibility. Yoga and Pilates exercises have elements of all three -- routines properly done on a regular basis will increase your strength, endurance and flexibility.

As for the foods for vegans that want to lose weight, eat more high vegetable protein and high fiber foods like beans, legumes, tempeh, textured soy protein, seitan, edamame and soynuts. Increase the color in your diet - consume a wide variety of brightly colored fruits and vegetables. Eat more complex carbohydrates like whole grain bread, brown rice, hulled barley and millet. Try to eliminate or drastically reduce your intake of simple carbohydrates like white bread, refined sugar and baked goods, and hightly processed foods.

Also, make sure you drink at least eight cups of water a day. A good habit to get into is to drink a cup of water before every meal. This will help you get enough water throughout the day. It will also help you take in fewer calories at each meal because you are partially filling your stomach with water.

Another good habit to get into is to spread your meals out during the day. Instead of eating 2-3 big meals, try eating 5-6 smaller meals throughout the day. This will help keep your metabolism from slowing down and help maintain a stable blood sugar level. It also keeps you from getting too hungry, which contributes to binge eating later in the day.

Finally, make sure you do not snack or eat any high calorie foods at least 2 hours before you go to sleep. Any calories taken in late at night will not be burned, and your body will convert it to fat.

For more information about dieting go to
http://en.wikipedia.org/wiki/Dieting

For more information about vegetarianism go to
http://en.wikipedia.org/wiki/Vegetarianism

For more information about veganism go to
http://en.wikipedia.org/wiki/Veganism

For recipes and more information about a healthy vegetarian and vegan diet, read my book
Virtues of Soy: A Practical Health Guide and Cookbook
 
Other Recommended Books...

Plant Based Nutrition and Health
by Stephen Walsh


The New Becoming Vegetarian: The Essential Guide To A Healthy Vegetarian Diet
by Vesanto Melina & Brenda Davis


Also, read my Q&A "How can I tighten my torso after losing a lot of weight?"

Copyright © by Monique N. Gilbert.
All rights reserved.

Permission must be obtained to use information from this blog.


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Want to improve your health naturally,

feel energetic, stress-free and full of life?

Get the guidance and encouragement you need to achieve your goals.

Click here to learn more about Monique N. Gilbert's
Personal Health, Nutrition & Wellness Writing.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989. Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.

Wednesday, August 12, 2009

TVP and amino acids?


Question: I have two questions, Monique.

(1) If TVP is made from dehulled soy beans after the oil is extracted, shouldn't we be concerned about the presence of solvents used for the oil extraction being in the defatted soybeans?

(2) Does vegetable protein from beans for example, contain all 8 essential amino acids? Are vegetable proteins absorbed by the body as efficiently as animal protein?

Thank you, Marietta


Answer: Textured Soy Protein (TSP, also called Textured Vegetable Protein or TVP) is made by compressing defatted soy flour. It contains about 70 percent protein, retains most of the soybean's dietary fiber, has no cholesterol and virtually no fat.

Yes, there is a possibility that trace amounts of the solvents used for the oil extraction may remain in the TSP. However, they are in such minute quantities that there should be no cause for concern.

If you want the benefits of soy protein, but wish to avoid TSP, I suggest eating Tempeh. This is an easily digestible fermented soy food, made from cracked cooked soybeans, mixed with a grain such as millet, brown rice or barley (and sometimes all three). It is inoculated with beneficial bacteria to make it meaty-tasting and chewy. Tempeh has a very pleasant nutty/mushroom flavor, which can be marinated, grilled, stir-fried, sauteed, added to soups, casseroles, or sandwiches.

With respect to your question about vegetable protein, soybeans are the only vegetable that by itself offers a complete protein profile. Soy protein is of the highest quality, equal to that of meat and dairy products, but without the cholesterol and saturated fat. It can be the sole source of protein, without causing any nutritional imbalance.

Our body breaks down protein into individual amino acids, which form helpful antibodies and enzymes for our bodies. Amino acids are necessary for proper growth, development, health and maintenance. Of the twenty-two amino acids we require, our body produces only fourteen. These are called nonessential amino acids. The remaining eight are called essential amino acids, which must come from the foods we eat.

Soy protein provides all eight of these amino acids, making it a complete protein. Besides having a higher quality protein, soybeans also have a higher amount of protein than other beans. Soybeans have 35 to 38 percent of total calories coming from protein, while other beans only have about 20 to 30 percent.

If you eat a balanced diet containing a variety of vegetables, grains, fruits, legumes, seeds and nuts, you will be able to obtain and completely absorb all the protein your body requires.

For more information about TVP, go to
http://en.wikipedia.org/wiki/Textured_vegetable_protein

For great soy recipes, read ...
Virtues of Soy: A Practical Health Guide and Cookbook
by Monique N. Gilbert

Just Add Water How to Use Dehydrated Food and TVP
by Barbara G. Salsbury
Copyright © by Monique N. Gilbert.
All rights reserved.

Permission must be obtained to use information from this blog.



~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Want to improve your health naturally,

feel energetic, stress-free and full of life?

Get the guidance and encouragement you need to achieve your goals.

Click here to learn more about Monique N. Gilbert's
Personal Health, Nutrition & Wellness Writing.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989. Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.

Tuesday, August 11, 2009

Sugar alternatives that won't spike insulin levels.


Question:
Dear Monique, I'm trying to find a sugar alternative, I have tried Stevia and it leaves an aftertaste. Is there anything else on the market I can use in place of sugar? I would prefer something that will not spike the body's insulin levels. Thanks

Answer: Yes, there are several other products on the market that you can use in place of sugar which will not spike insulin levels. Some are natural like Stevia, fructose, and sucralose (Splenda). Some are artificial such as saccharin (Sweet n' Low), aspartame (NutraSweet), and acesulfame potassium (Sweet One) also called acesulfame-K.

First, let me say that with Stevia -- it is very easy to use too much, which will produce an aftertaste. The chemical in Stevia that makes it sweet is 300 times sweeter than sugar. In fact, 1 teaspoon of crushed/powdered Stevia leaves equals 1 cup of sugar! So you may want to try it again but in a much smaller amount.

Sucralose is the non calorie sweetening ingredient in the new sweetener on the market called "Splenda". It is made from sugar and tastes like sugar, but is not a carbohydrate. Studies have shown that it does not affect blood glucose control or insulin levels. It is not toxic or carcinogenic, does not cause genetic or hormonal changes, and does not promote dental cavities.

Artificial sweeteners also have no calories and do not raise blood glucose levels. However, some can be carcinogenic; some cannot be used in baking, and most produce a less than desirable texture and taste in foods.


To learn more about sweeteners, read:

(1) The Stevia Cookbook: Cooking with Nature's Calorie-Free Sweetener by Ray Sahelian and Donna Gates

(2) Stevia: Naturally Sweet Recipes for Desserts, Drinks, and More by Rita Depuydt

(3) Aspartame (NutraSweet) Toxicity Info Center at
http://www.holisticmed.com/aspartame/

(4) Splenda information at
http://www.splenda.com/ 

Copyright © by Monique N. Gilbert.
All rights reserved. 

Permission must be obtained to use information from this blog.


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Want to improve your health naturally,

feel energetic, stress-free and full of life?

Get the guidance and encouragement you need to achieve your goals.

Click here to learn more about Monique N. Gilbert's
Personal Health, Nutrition & Wellness Writing.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989. Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.

Monday, August 10, 2009

What is the difference between Tempeh and Natto?


Question:
Hello Monique, I read your article about Tempeh. What is the difference between Tempeh and Natto? Or are they the same thing? I am curious. Thank you for your works. Aya
 
Answer: No, they are not the same thing. While both are fermented soybean products, that is where the similarity ends.

Tempeh originated in Indonesia more than 2,000 years ago. It is made from cracked, cooked soybeans, mixed with a grain such as millet, rice or barley (and sometimes all three). It is inoculated with a beneficial bacteria to give it a meaty/mushroomy taste and firm chewy texture, and pressed block. Tempeh can be stir-fried, sauteed, baked, microwaved and stewed.

Natto, on the other hand originated in Japan around 1,000 years ago. It is made of fermented, cooked whole soybeans. However, no bacteria is added and it has a sticky, gelatinous coating with a cottage cheese-like texture and strong smell (tempeh has almost no odor and is dry to the touch). Natto is traditionally served as a topping for rice, in miso soups or added to vegetables. In Japan, it is often eaten for breakfast. (They like to mix it with a raw egg, soy sauce and some mustard.)

Because the fermentation process breaks down the complex proteins found in soybeans, both tempeh and natto are more easily digested than whole soybeans and non-fermented soy foods. They are also loaded with vitamins, fiber and protein. Both can be found in Asian and natural food stores. Recently, many supermarkets have begun to stock tempeh in the refrigerated sections of their produce department.

The medical benefits for both these fermented soy products have become widely recognized, and include the prevention of heart attacks, strokes, cancer, osteoporosis and digestive disorders. This has resulted in their increased popularity.

For more information about soy and tempeh, read my book
Virtues of Soy: A Practical Health Guide and Cookbook and The Tempeh Cookbook by Dorothy R. Bates

Copyright © by Monique N. Gilbert.
All rights reserved.

Permission must be obtained to use information from this blog.



~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Want to improve your health naturally,

feel energetic, stress-free and full of life?

Get the guidance and encouragement you need to achieve your goals.

Click here to learn more about Monique N. Gilbert's
Personal Health, Nutrition & Wellness Writing.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989. Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.

Sunday, August 9, 2009

Seitan: What is it and how do you make it?


Question: Dear Monique, I read that seitan is a good source of vegetable protein. What is it and where can I get it? Can I make it or is it ready made? Your help is most appreciated. Thank you, CK 

Answer: Yes, seitan is a good vegetable protein source and a great meat alternative. It is made from wheat gluten, and has a wonderful chewy texture and a delightful taste. You can buy seitan as a mix, or pre-made and packaged, from a health food store. You can also make it yourself from scratch with a sack of flour, salt, water and some elbow grease.

To make homemade seitan, pour about 8 cups of whole wheat or unbleached bread flour and 1 tablespoon salt into a very large bowl or soup pot. Slowly stir in about 6 cups of water. Keep stirring with a large metal spoon until the mixture forms a ball that becomes very elastic. (It will become very hard to stir. Keep stirring until the dough stops sticking to your spoon. If it is too difficult to stir, you can knead the dough ball for 10 minutes to develop the gluten.)

Let dough ball rest for 15-30 minutes. Then remove the ball from the bowl and hold it under cold running water, stretching and squeezing the dough repeatedly until the starch and bran washes away. This may take up to 10 minutes.

Form the gluten into a ball and put it carefully into a pot of boiling salted water or herb and vegetable stock. Once the pot begins to boil again, turn the heat down and simmer for one hour. Add more water to the pot if necessary.

After an hour, remove the seitan from the pot. Then, bake the seitan in an oven at 350 degrees for about a half hour to form a golden crust and make it firmer.

You can also just let it cool as it is, and use the seitan in other recipes or on sandwiches. Either slice or cube the seitan, and use it in any recipe or sandwich where you want a meaty texture and flavor.

There are many ways to obtain high quality protein from plant-based foods besides seitan. Other good sources for vegetable protein are beans, legumes and soy foods.

Additionally, all vegetables, fruits, grains, seeds and nuts contain various amino acids (the building blocks of protein). By eating a wide variety of these nutrient dense foods, you will be able to obtain an adequate supply of protein.

Remember, the average adult only needs 0.36 grams of protein per pound of body weight a day, which come to about 10 to 15 percent of your total caloric intake.

For more information about seitan, go to
http://en.wikipedia.org/wiki/Seitan

Also, check out this seitan cookbook

Cooking With Seitan: The Complete Vegetarian "Wheat-Meat" Cookbook
by Barbara Jacobs and Leonard Jacobs

 
Other Recommended Reading...

The Mediterranean Vegan Kitchen
by Donna Klein

Vegan with a Vengeance : Over 150 Delicious, Cheap, Animal-Free Recipes That Rock
by Isa Chandra Moskowitz

Becoming Vegan: The Complete Guide to Adopting a Healthy Plant-Based Diet
by Brenda Davis & Vesanto Melina

Vegan Freak: Being Vegan in a Non-Vegan World
by Bob Torres, Jenna Torres


Veganomicon: The Ultimate Vegan Cookbook
by Isa Chandra Moskowitz


 The Complete Idiot's Guide to Vegan Cooking
by Beverly Lynn Bennett and Ray Sammartano



Copyright © by Monique N. Gilbert.
All rights reserved.

Permission must be obtained to use information from this blog.



~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Want to improve your health naturally,

feel energetic, stress-free and full of life?

Get the guidance and encouragement you need to achieve your goals.

Click here to learn more about Monique N. Gilbert's
Personal Health, Nutrition & Wellness Writing.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989. Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.

Saturday, August 8, 2009

What are some practical ways to use Red Star Yeast?


Question: Monique, I am a vegan with diagnosed Anemia and prescribes b-12 injections monthly. I also had diagnosis of major depression and Borderline personality disorder. My question: what are some creative or practical ways to take the Red Star yeast? What quantity / day? Spoonfuls? Thanks for the work you do. I admire your devotion, knowledge and hope I will do something in the same field one day! Line Gareau
 
Answer: Nutritional yeast comes in several forms, from a powder-like consistency to flakes. Since the powder form is denser, you need to use less than with the flake type varieties. The recommended daily amount of nutritional yeast is approximately 1 heaping tablespoon of powder or 2 tablespoons of flakes.

Nutritional yeast has long been popular among vegetarians, vegans and health enthusiasts because it is both a food and a nutritional supplement. It has a great nutty/cheesy taste, and it also adds many valuable nutrients to our diet.

"Red Star" brand nutritional yeast (Vegetarian Support Formula) is a rich source of the B-complex vitamins riboflavin, niacin, thiamin, biotin, and B12 (cobalamin). The B12 used in "Red Star" nutritional yeast is derived from natural bacterial fermentation, not animal products. Their careful growing process provides a high-quality source essential and nonessential amino acids. It also contains folic acid and several minerals including selenium, chromium, phosphorus, magnesium and zinc.

Often brewer's yeast is confused with nutritional yeast. Nutritional yeast is a primary grown food crop, which means it is grown specifically as a nutritional supplement. It is a food yeast, grown on a molasses solution. Brewer's yeast is a by-product of the beer making industry. To add to consumer confusion, because brewer's yeast is also rich in B vitamins, many health food stores sell it as a nutritional supplement along side nutritional yeast. However, it has a rather bitter taste and is not as high in some nutrients as nutritional yeast.
Because of its rich flavor and yellow color, nutritional yeast makes a wonderful cheese substitute. Sprinkle it on salads, soups, popcorn, spaghetti, broccoli, Brussels sprouts, spinach, kale, sandwiches, vegetable-based burgers, or anything else that you want to accent with a savory, nutty/cheesy flavor.

I keep an old spice jar with a shaker top filled with nutritional yeast at the table to make it convenient to use. I also love to make a cheesy sauce with it to pour over vegetables. To make it, use about 1 tablespoon flour, 2 tablespoons nutritional yeast, 1/4 teaspoon salt, and 1/2 cup soymilk. Heat it up on the stove top or microwave, stirring constantly until it thickens. The more you use nutritional yeast, the more you will find creative ways to include it into your diet. My book
Virtues of Soy: A Practical Health Guide and Cookbook has more delightful nutritional yeast recipes.

For more information about nutritional yeast, go to
http://en.wikipedia.org/wiki/Nutritional_yeast


Copyright © by Monique N. Gilbert.
All rights reserved.

Permission must be obtained to use information from this blog.



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Want to improve your health naturally,

feel energetic, stress-free and full of life?

Get the guidance and encouragement you need to achieve your goals.

Click here to learn more about Monique N. Gilbert's
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Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989. Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.

Friday, August 7, 2009

Is it bad to eat the gills of the (portabella) mushroom?


Question:
Monique, Is it bad to eat the gills of the (portabella) mushroom? Bruce D.
 
Answer: No, eating the gills of a portabella mushroom or any of the edible mushrooms is neither bad nor unhealthy. Some chefs prefer to remove the gills because they tend to give a dark and muddy look to sauces made with them. However, other chefs feel that much of the mushroom's flavor resides in its gills. I personally keep them on in my cooking. I try never to waste any edible part of any fruit, vegetable or mushroom.

So, unless you are concerned about the appearance of a light-colored sauce, you do not need to remove the gills of the portabella mushroom. However, if you do decide to remove the gills of the mushroom, I suggest that you set them aside and use them to make an excellent brown mushroom gravy.

Portabella mushrooms have a high water content, consisting of about 92% water and approximately 26 calories per 100 grams. These mushrooms are relatively high in protein (2.5 g), and contain a wide range of essential amino acids. They are low in fat (0.2 grams) and high in fiber (1.5 grams). Portabella mushrooms also provide several vitamins and minerals. In particular: niacin (4.5 mg), pantothenic acid (1.5 mg), folate (22 mcg), potassium (484 mg), phosphorus (130 mg), selenium (11 mcg) and magnesium (11 mg).

To learn more about the health-promoting effects of mushrooms, visit the Fungi Perfecti website at
www.fungi.com - it's an good source for information about medicinal and gourmet edible mushrooms.
 

For more information about Portabella mushrooms, go to http://en.wikipedia.org/wiki/Button_mushroom#Portobello_mushroom


Copyright © by Monique N. Gilbert.
All rights reserved.

Permission must be obtained to use information from this blog.


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Want to improve your health naturally,

feel energetic, stress-free and full of life?

Get the guidance and encouragement you need to achieve your goals.

Click here to learn more about Monique N. Gilbert's
Personal Health, Nutrition & Wellness Writing.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989. Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.

Thursday, August 6, 2009

Does freezing raw fruits and berries kill their enzymes?


Question: Could you please tell me if freezing raw berries and fruits kills the enzymes in the same manner that heat does? Thank you very much.
 
Answer: No, freezing raw berries, fruits and vegetables does not kill the enzymes contained in these foods like heat does. A vast majority of the enzymes stay intact. According to Ron Radstrom of Health Freedom Resources, only "some of them are destroyed (20 to 30%) but not the same amount as cooking. The quicker you freeze them the better and thawing them out gently is easier on the cell walls."

Fresh raw berries, fruits and vegetables are the best choice in obtaining essential nutrients and enzymes. The next best is frozen, especially if they are frozen immediately after they are picked.

Frozen fruits, berries and vegetables are often more nutritious than produce that has been shipped a long distance. In order to transport well, fresh produce needs to be picked before they fully ripen to minimize bruising. Plus, with the time involved transporting produce cross-country, what you think are fresh fruits, berries and vegetables may actually be 1-2 weeks old, if not more. This causes them to lose much of their nutrients.

On the other hand, frozen produce is usually frozen right after it has been picked, thus preserving many of their nutrients and enzymes. To ensure that your berries, fruits and vegetables are of the highest quality, try to buy locally grown fresh produce whenever possible.

For more information about holistic health, natural nutrition, raw foods and herbs, visit the Health Freedom Resources website at
http://www.healthfree.com or contact Ron by e-mail at healthfree@healthfree.com.

For more information about the raw food diet, go to
http://en.wikipedia.org/wiki/Raw_foodist and about enzymes, go to http://en.wikipedia.org/wiki/Enzymes
 
Copyright © by Monique N. Gilbert.
All rights reserved.

Permission must be obtained to use information from this blog.


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Want to improve your health naturally,

feel energetic, stress-free and full of life?

Get the guidance and encouragement you need to achieve your goals.

Click here to learn more about Monique N. Gilbert's
Personal Health, Nutrition & Wellness Writing.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989. Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.

Wednesday, August 5, 2009

Is there a difference between a Yam and a Sweet Potato?


Question: Hello Monique...Please tell me there is a difference in a Yam and a Sweet Potato...I believe there is. Am I right??? Thanks Syl
 
Answer: Yes, you are absolutely right. They are not the same. While yams and sweet potatoes are similar in that they grow underground and have orange flesh, they are botanically different.

Yams are tropical vines of the genus Dioscorea and have a more reddish flesh. They are very large, starchy, edible tuberous roots that can grow two to three feet long and weigh as much as 80 pounds. They grow in tropical/subtropical countries like West Africa and New Guinea, and need eight to ten months of warm weather to mature.

Sweet potatoes are from the genus Ipomoea Batatas. They are much smaller tubers than yams, have orange-colored flesh and are tropical American vines.

The confusion about the words "yam" and "sweet potato", and what they represent, goes back to early food promoters in this country. Yams and sweet potatoes became synonymous in our household vocabulary partly through this marketing campaign.

In the early 1900's, sweet-potato promoters used the word "yam" to represent the deeper orange, moist-fleshed varieties. They used the words "sweet potato" to refer to the smaller, yellowish-orange, dry-fleshed varieties. To this day, most supermarkets still use both words to mean the same product. However, no matter which word is used, what they sell, no matter if it is fresh or canned, is not a true yam but in actuality is a sweet potato.

For more information about yams and sweet potatoes, go to
http://en.wikipedia.org/wiki/Yams


Copyright © by Monique N. Gilbert.
All rights reserved.

Permission must be obtained to use information from this blog.


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Want to improve your health naturally,

feel energetic, stress-free and full of life?

Get the guidance and encouragement you need to achieve your goals.

Click here to learn more about Monique N. Gilbert's
Personal Health, Nutrition & Wellness Writing.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989. Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.

Tuesday, August 4, 2009

Is soy harmful?


Question: Dear Monique, My daughter has a dairy allergy so I have been giving her soy for about a year now. I have recently heard that there have been studies done that show soy to be harmful, causing brain atrophy, cancer and many other things that are pretty bad. I am concerned now that maybe I am harming her by giving her soy. What do you know about these studies? What is your opinion of soy's safety? Thank you. Donna 

Answer: First of all there, let me assure you that there are no solid, scientific studies that directly link soy consumption to brain atrophy or cancer.

I, too, have read about "the darker side of soy" and I feel that these reports are misleading. I personally believe that these anti-soy claims are largely exaggerated and erroneous. Many claims are based on animal studies that make major leaps in their conclusions.

As each day goes by more credible research is coming out that disproves many of the conclusions made by these reports. Such is the case with tofu consumption and brain shrinkage. Recent findings suggest that the way the tofu was processed in Hawaii (with aluminum) is the culprit and not the tofu itself.

Soy has been eaten by humans for thousands of years with no ill effect. I urge you to read these 4 well documented articles about the most recent research on soy, soy's safety and the anti-soy campaign. They address the questions and concerns you have mentioned.

The first details what's behind the Soy Disinformation Campaign. It is written by John Robbins (The Food Revolution and EarthSave) who explains in great detail, the truth behind the recent soy controversy.
http://www.foodrevolution.org/what_about_soy.htm

The second is by Virginia Messina, MPH, RD & Mark Messina, PhD (Vegan Outreach) who are soy and vegetarian nutrition experts, and adjunct professors at Loma Linda University. They explain the facts about scientific research and the claims against soy.
http://www.veganoutreach.org/health/soysafe.html

The third is by Jeff Nelson (VegSource.com) who addresses the recent research on soy and how it effects your body and mind.
http://www.vegsource.com/articles/soy_update.htm 

There are many substantial and accurate studies that show soy to be more beneficial than detrimental to your health. Only when the bad outweighs the good should a substance be avoided. Currently, I am not convinced by the reported negative findings. I feel that soy and soy-based products are a very safe and heart-healthy alternative to meat and animal-based protein. So, don't you or your baby avoid soy because of the scare tactics made by journalists who just want to sensationalize a story, or are actually against soy from the start. After reading these articles, I am more convinced than ever that soy is safe!

You may also want to visit the Virtues of Soy website at
virtuesofsoy.blogspot.com 

Copyright © by Monique N. Gilbert.
All rights reserved.

Permission must be obtained to use information from this blog.



~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Want to improve your health naturally,

feel energetic, stress-free and full of life?

Get the guidance and encouragement you need to achieve your goals.

Click here to learn more about Monique N. Gilbert's
Personal Health, Nutrition & Wellness Writing.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989. Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Copyright © 2000-2011 by Monique N. Gilbert.
All Rights Reserved.
Permission must be obtained to use information from this blog.

This blog is only intended to offer health information to help you understand the benefits of a healthy diet and lifestyle. It is not intended to diagnose, dispense medical advise or prescribe the use of diet as a form of treatment for illness without medical approval. In the event you use this information without a health practitioner's approval, you are prescribing for yourself, which is your right. However, the publisher and author assume no responsibility.

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