tag:blogger.com,1999:blog-79217471143652750882024-03-21T16:34:37.640-07:00Healthy Advice BlogHealthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comBlogger74125tag:blogger.com,1999:blog-7921747114365275088.post-1209843232573549382009-08-17T09:10:00.000-07:002012-10-08T14:43:43.729-07:00Sagging skin after weight loss?<span style="color: black; font-family: Arial; font-size: 130%;"><br /><span style="color: #990000;">Question:</span></span><span style="color: black; font-size: 130%;"><b style="font-family: arial;"><span style="color: yellow;"> </span></b></span><span style="color: black; font-family: Arial; font-size: 130%;">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.</span><span style="color: black; font-family: Arial; font-size: 130%;"><span style="color: #990000;"> </span></span><br />
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<span style="color: black; font-family: Arial; font-size: 130%;"><span style="color: #990000;">Answer:</span> </span><span style="color: black; font-family: Arial; font-size: 130%;">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.<br /><br />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.<br /><br />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!)<br /><br />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.</span><span style="color: black; font-size: 130%;"><span style="color: black; font-family: Arial;"> </span></span><br />
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<span style="color: black; font-size: 130%;"><span style="color: black; font-family: Arial;">Also, read my Q&A's . . .</span></span><br />
<span style="color: black; font-size: 130%;"><span style="color: black; font-family: Arial;"><span style="color: black;"><br /><a href="http://healthyadviceblog.blogspot.com/2009/08/how-can-i-tighten-my-torso-after-losing.html"><span style="font-family: arial;"><span style="color: #3333ff;">"How can I tighten my torso after losing a lot of weight?"</span></span></a></span> </span></span><br />
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<span style="color: black; font-size: 130%;"><span style="color: black; font-family: Arial;"><a href="http://healthyadviceblog.blogspot.com/2009/08/safe-weight-loss.html">"Safe Weight Loss"</a></span><span style="color: black; font-family: arial;"><span style="color: #3333ff;"> </span></span></span><br />
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<span style="color: black; font-size: 130%;"><span style="color: black; font-family: arial;"><a href="http://healthyadviceblog.blogspot.com/2009/08/weight-loss-program-for-vegans-and.html"><span style="color: #3333ff;">"Weight loss program for vegans and vegetarians?"</span></a></span><span style="color: black; font-family: arial;"><span style="color: black;"><span style="font-family: arial;"><span style="color: #3333ff;"> </span></span></span></span></span><br />
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<span style="color: black; font-size: 130%;"><span style="color: black; font-family: arial;"><span style="color: black;"><a href="http://healthyadviceblog.blogspot.com/2009/07/i-have-weight-problem-please-help.html"><span style="font-family: arial;"><span style="color: #3333ff;">"</span><span style="color: #3333ff;"> I have a weight problem - please help!</span><span style="color: #3333ff;">"</span></span></a></span></span></span><br />
<span style="color: black; font-size: 130%;"><span style="color: black; font-family: arial;"><span style="color: black;"><span style="font-family: arial;"><span style="color: #3333ff;"> </span></span></span></span><br /><span style="color: #333333;"><span style="font-family: arial;">Copyright © by Monique N. Gilbert.</span><span style="font-family: arial;"> </span></span></span><br />
<span style="color: black; font-size: 130%;"><span style="color: #333333;"><span style="font-family: arial;">All rights reserved. </span><span style="font-family: arial;"> </span></span></span><br />
<br />
<span style="color: black; font-size: 130%;"><span style="color: #333333;"><span style="font-family: arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: black;"><br /></span> </span><br />
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<span style="color: black; font-size: 130%;"><span style="color: #33cc00; font-family: Arial;"><br />Want to improve your health naturally,</span></span><br />
<span style="color: black; font-size: 130%;"><span style="color: #33cc00; font-family: Arial;">feel energetic, stress-free and full of life?</span></span><br />
<span style="color: black; font-size: 130%;"><br /></span>
<span style="color: black; font-size: 130%;"><span style="color: #99ff99; font-family: Arial;"><span style="color: #cc0000;">Get the guidance and encouragement you need to achieve your goals.</span></span></span><br />
<span style="color: black; font-size: 130%;"><br /></span>
<span style="color: black; font-size: 130%;"><a href="http://www.moniquengilbert.com/"><span style="font-family: Arial;">Click here to learn more about Monique N. Gilbert's</span></a></span><br />
<span style="color: black; font-size: 130%;"><a href="http://www.moniquengilbert.com/"><span style="font-family: Arial;">Personal Health, Nutrition & Wellness Writing.</span></a></span></div>
<span style="color: black; font-size: 130%;">
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<span style="color: black; font-size: 130%;"><span style="font-family: arial,sans-serif;">~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span></span></div>
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<span style="color: black; font-size: 130%;"><span style="font-family: arial,sans-serif;"><a href="http://www.moniquengilbert.com/">Monique N. Gilbert, BSc.</a> 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.</span></span></div>
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</span>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-24219957605734023332009-08-16T09:41:00.000-07:002012-10-10T14:26:18.146-07:00Calcium intake and osteoarthritis?<span style="color: black; font-family: Arial; font-size: 130%;"><br /><span style="color: #990000;">Question:</span></span><span style="color: black; font-family: Arial; font-size: 130%;"> 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?<br /><br />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</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /></span><span style="color: black; font-family: Arial; font-size: 130%;"><span style="color: #990000;">Answer:</span> </span><span style="color: black; font-family: Arial; font-size: 130%;">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.<br /><br />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.<br /><br />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."<br /><br />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."<br /><br />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.<br /><br />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."<br /><br />For more information about calcium, read . . .<br /><br />(1) My Q&A </span><a href="http://healthyadviceblog.blogspot.com/2009/06/what-are-non-dairy-vegetarian-sources.html"><span style="color: black; font-size: 130%;"><span style="font-family: arial;"><span style="color: #3333ff;">"What are non-dairy vegetarian sources for calcium?"</span></span></span></a><span style="color: black; font-family: Arial; font-size: 130%;"><br /></span><span style="color: black; font-family: Arial; font-size: 130%;"><br />(2) "Protecting Your Bones" at </span><span style="color: black; font-size: 130%;"><br /><a href="http://www.pcrm.org/health/prevmed/strong_bones.html" style="font-family: arial;"> http://www.pcrm.org/health/prevmed/strong_bones.html</a></span><span style="color: #3333ff; font-family: Arial; font-size: 130%;"></span><br />
<span style="color: #3333ff; font-family: Arial; font-size: 130%;"><br /><span style="color: black;">(3) "Calcium in Plant-Based Diets" at</span> </span><span style="color: black; font-size: 130%;"><a href="http://www.pcrm.org/health/veginfo/vsk/calcium.html" style="font-family: arial;"><span style="color: #3333ff;">http://www.pcrm.org/health/veginfo/vsk/calcium.html</span></a></span><span style="color: black; font-family: Arial; font-size: 130%;"></span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br />(4) "The Protein Myth: The Building Blocks of Life" at </span><span style="color: black; font-size: 130%;"><a href="http://www.pcrm.org/health/veginfo/vsk/protein_myth.html" style="font-family: arial;"><span style="color: #3333ff;">http://www.pcrm.org/health/veginfo/vsk/protein_myth.html</span></a></span><span style="color: black; font-family: Arial; font-size: 130%;"></span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /></span><span style="color: black; font-family: Arial; font-size: 130%;">(5) "Be Young and Healthy By Building Strong Bones" with a recipe for "Garlic Herb Dip" at <a href="http://virtuesofsoy.blogspot.com/2009/07/be-young-and-healthy-by-building-strong.html">http://virtuesofsoy.blogspot.com/2009/07/be-young-and-healthy-by-building-strong.html</a></span><span style="font-size: 130%;"></span><br />
<span style="font-size: 130%;"><a href="http://virtuesofsoy.blogspot.com/2009/07/be-young-and-healthy-by-building-strong.html"><br /></a></span>
<span style="color: black; font-family: Arial; font-size: 130%;">For more information about foods with natural anti-inflammatory properties, read . . .<br /><br />(1) My Q&A </span><span style="color: black; font-size: 130%;"><a href="http://www.geocities.com/healthyadvice/Fitness-Exercise-Q9.html" style="font-family: arial;"><span style="color: #3333ff;">"Natural remedies for healing muscles, ligaments and tendons" </span></a></span><span style="color: black; font-family: Arial; font-size: 130%;"><br /><br />(2) Dr. Andrew Weil's Q&A </span><span style="color: black; font-size: 130%;"><a href="http://www.drweil.com/u/QA/QA357903/" style="font-family: arial;"><span style="color: #3333ff;">"Arthritis Alternatives?"</span></a></span><span style="color: black; font-family: Arial; font-size: 130%;">For more information about ...</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /></span><span style="color: black; font-family: Arial; font-size: 130%;">• </span><span style="color: black; font-family: Arial; font-size: 130%;"> Osteoarthritis, go to </span><span style="color: black; font-size: 130%;"><a href="http://en.wikipedia.org/wiki/Osteoarthritis" style="font-family: arial;"><span style="color: #3333ff;">http://en.wikipedia.org/wiki/Osteoarthritis</span></a><a href="http://www.drweil.com/drw/app/cda/drw_cda.php?command=TodayQA&pt=Question&questionId=6019" style="font-family: arial;"><span style="color: #3333ff;"><br /></span></a></span><span style="color: black; font-family: Arial; font-size: 130%;"><br />• </span><span style="color: black; font-family: Arial; font-size: 130%;"> Glucosamine, go to </span><span style="color: black; font-size: 130%;"><a href="http://en.wikipedia.org/wiki/Glucosamine" style="font-family: arial;"><span style="color: #3333ff;">http://en.wikipedia.org/wiki/Glucosamine</span></a></span><span style="color: black; font-family: Arial; font-size: 130%;"><br /></span><span style="color: black; font-family: Arial; font-size: 130%;"><br />• </span><span style="color: black; font-family: Arial; font-size: 130%;"> Chondroitin sulfate, go to </span><span style="color: black; font-size: 130%;"><a href="http://en.wikipedia.org/wiki/Chondroitin_sulfate" style="font-family: arial;"><span style="color: #3333ff;">http://en.wikipedia.org/wiki/Chondroitin_sulfate</span></a></span><br />
<br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /></span><span style="color: black; font-family: Arial; font-size: 130%;">Also, for recipes and more information about a healthy vegetarian and vegan diet, read my book</span><br />
<span style="color: black; font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/1581127065/virtuesofsoy/" style="font-family: arial;"><span style="color: #3333ff;">Virtues of Soy: A Practical Health Guide and Cookbook</span></a></span><br />
<span style="color: black; font-size: 130%;"><span style="color: #3333ff;"> </span><a href="http://www.amazon.com/exec/obidos/ASIN/1581127065/virtuesofsoy/" style="font-family: arial;"><i><span style="color: #3333ff;"><br /></span></i></a></span><span style="color: black; font-family: Arial; font-size: 130%;">Other Recommended Books...</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br />• </span><span style="color: black; font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/0907337260/virtuesofsoy/" style="font-family: arial;"><span style="color: #3333ff;">Plant Based Nutrition and Health </span></a></span><span style="color: black; font-family: Arial; font-size: 130%;"><br />by Stephen Walsh</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br />• </span><span style="color: black; font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/1570671443/virtuesofsoy/" style="font-family: arial;"><span style="color: #3333ff;">The New Becoming Vegetarian: The Essential Guide To A Healthy Vegetarian Diet</span></a></span><span style="color: black; font-family: Arial; font-size: 130%;"><br />by Vesanto Melina & Brenda Davis</span><br />
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<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;">Copyright © by Monique N. Gilbert.</span></span><br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;">All rights reserved.</span></span><br />
<br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"></span><span style="font-family: arial;">Permission must be obtained to use information from this blog.</span></span><br />
<span style="color: black; font-size: 130%;"><br /></span> <br />
<div style="text-align: center;">
<span style="font-family: Arial; font-size: 130%;">~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span></div>
<div style="text-align: center;">
<span style="color: #33cc00; font-family: Arial; font-size: 130%;"><br />Want to improve your health naturally,</span><br />
<span style="color: #33cc00; font-family: Arial; font-size: 130%;">feel energetic, stress-free and full of life?</span><br />
<br />
<span style="color: #99ff99; font-family: Arial; font-size: 130%;"><span style="color: #cc0000;">Get the guidance and encouragement you need to achieve your goals.</span></span><br />
<br />
<span style="font-size: 130%;"><a href="http://www.moniquengilbert.com/"><span style="font-family: Arial;">Click here to learn more about Monique N. Gilbert's</span></a></span><br />
<span style="font-size: 130%;"><a href="http://www.moniquengilbert.com/"><span style="font-family: Arial;">Personal Health, Nutrition & Wellness Writing.</span></a></span></div>
<br />
<div style="text-align: center;">
<span style="font-family: arial,sans-serif; font-size: 130%;">~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span></div>
<div style="text-align: center;">
<br />
<span style="font-family: arial,sans-serif; font-size: 130%;"><a href="http://www.moniquengilbert.com/">Monique N. Gilbert, BSc.</a> 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.</span><br />
<span style="font-family: arial,sans-serif; font-size: 130%;"><br /></span></div>
Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-54683457600727854672009-08-15T11:36:00.000-07:002012-10-08T14:44:02.118-07:00Menopause and soy?<span style="color: black; font-family: Arial; font-size: 130%;"><br /><span style="color: #990000;">Question:</span></span><span style="color: black; font-family: Arial; font-size: 130%;"> 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?<br /><br />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</span><span style="color: black; font-family: Arial; font-size: 130%;"><span style="color: #990000;"> </span></span><br />
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<span style="color: black; font-family: Arial; font-size: 130%;"><span style="color: #990000;">Answer:</span> </span><span style="color: black; font-family: Arial; font-size: 130%;">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.<br /><br />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.<br /><br />For more information about soy, visit the </span><a href="http://virtuesofsoy.blogspot.com/"><span style="color: black; font-size: 130%;"><span style="font-family: arial;"><span style="color: #3333ff;">Virtues of Soy</span></span></span></a><span style="color: black; font-family: Arial; font-size: 130%;"> website.<br /><br />Also read my article </span><span style="color: black; font-size: 130%;"><a href="http://virtuesofsoy.blogspot.com/2009/07/coping-with-menopause-naturally.html"><span style="font-family: arial;"><span style="color: #3333ff;">"COPING WITH MENOPAUSE NATURALLY: Alternatives to HRT" with recipe for "Golden Tofu Strips"</span></span></a><a href="http://www.geocities.com/moniquengilbert/article-menopause-naturally.html" style="font-family: arial;"><span style="color: yellow;"><br /></span></a></span><span style="color: black; font-family: Arial; font-size: 130%;"><br />And read </span><span style="color: black; font-size: 130%;"><a href="http://www.pcrm.org/health/prevmed/menopause.html" style="font-family: arial;"><span style="color: #3333ff;">"A Natural Approach to Menopause"</span></a></span><span style="color: #3333ff; font-family: Arial; font-size: 78%;"><span style="font-size: 18;"><span style="color: black; font-size: 130%;"><span style="font-family: arial;"> <span style="font-size: large;">at www.pcrm.org</span></span></span></span></span><span style="color: black; font-family: Arial; font-size: 130%;"></span><span style="color: black; font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/1581127065/virtuesofsoy/" style="font-family: arial;"><i><span style="color: #3333ff;"><br /></span></i></a></span><span style="color: black; font-family: Arial; font-size: 130%;"> </span><br />
<span style="color: black; font-family: Arial; font-size: 130%;">Recommended Books...</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br />• </span><span style="color: black; font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/0907337260/virtuesofsoy/" style="font-family: arial;"><span style="color: #3333ff;"></span></a></span><span style="color: black; font-family: Arial; font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/1933648945/virtuesofsoy/">The All-Natural Menopause Diet: The Drug-Free, Natural Way to Beat Your Symptoms and Lose Weight</a><br />by Theresa Cheung and Adam Balen<br /><br />• </span><span style="color: black; font-size: 130%;"><span style="font-family: arial;"><span style="color: #3333ff;"><a href="http://www.amazon.com/exec/obidos/ASIN/0307237257/virtuesofsoy/">Ageless: The Naked Truth About Bioidentical Hormones</a><br /><span style="color: black;"> by Suzanne Somers</span></span></span></span><br />
<span style="color: black; font-size: 130%;"><span style="font-family: arial;"><span style="color: #3333ff;"><span style="color: black;"><br /></span></span></span></span><span style="color: black; font-family: Arial; font-size: 130%;"></span><span style="color: black; font-family: Arial; font-size: 130%;">• <a href="http://www.amazon.com/exec/obidos/ASIN/0553384090/virtuesofsoy/">The Wisdom of Menopause: Creating Physical and Emotional Health and Healing During the Change, 2nd Edition</a><br />by Christiane Northrup</span><br />
<br />
<br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;">Copyright © by Monique N. Gilbert.</span></span><br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"></span><span style="font-family: arial;">All rights reserved.</span></span><br />
<br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"></span><span style="font-family: arial;">Permission must be obtained to use information from this blog.</span></span><br />
<span style="color: black; font-size: 130%;"><br /></span> <br />
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<span style="color: #33cc00; font-family: Arial; font-size: 130%;"><br />Want to improve your health naturally,</span><br />
<span style="color: #33cc00; font-family: Arial; font-size: 130%;">feel energetic, stress-free and full of life?</span><br />
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<span style="color: #99ff99; font-family: Arial; font-size: 130%;"><span style="color: #cc0000;">Get the guidance and encouragement you need to achieve your goals.</span></span><br />
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<span style="font-family: arial,sans-serif; font-size: 130%;"><a href="http://www.moniquengilbert.com/">Monique N. Gilbert, BSc.</a> 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.</span><br />
<span style="font-family: arial,sans-serif; font-size: 130%;"><br /></span></div>
Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-47102360114267798772009-08-14T13:27:00.001-07:002012-10-08T14:44:14.351-07:00Safe Weight Loss?<span style="color: #990000; font-family: Arial; font-size: 130%;"><br />Question:</span><span style="color: black; font-family: arial; font-size: 130%;"><b style="font-family: arial;"><span style="color: yellow;"> </span></b></span><span style="color: black; font-family: Arial; font-size: 130%;">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</span><span style="color: black; font-family: Arial; font-size: 130%;"><span style="color: #990000;"> </span></span><br />
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<span style="color: black; font-family: Arial; font-size: 130%;"><span style="color: #990000;">Answer:</span> </span><span style="color: black; font-family: Arial; font-size: 130%;">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.)<br /><br />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.<br /><br />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.<br /><br />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.<br /><br />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.)<br /><br />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.<br /><span style="color: black; font-family: arial; font-size: 130%;"><br /></span></span><span style="color: black; font-family: Arial; font-size: 130%;">To learn more about healthy weight loss and management, read:<br /><br />(1) All about dieting at </span><span style="color: black; font-family: arial; font-size: 130%;"><a href="http://en.wikipedia.org/wiki/Dieting">http://en.wikipedia.org/wiki/Dieting</a></span><span style="color: black; font-family: Arial; font-size: 130%;"><br /><br />(2) "Weight Management - Position of ADA" at </span><span style="color: black; font-family: arial; font-size: 130%;"><a href="http://www.eatright.org/">http://www.eatright.org</a></span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br />(3) All about exercising at </span><span style="color: black; font-family: arial; font-size: 130%;"><a href="http://en.wikipedia.org/wiki/Exercising">http://en.wikipedia.org/wiki/Exercising</a></span><span style="color: black; font-size: 130%;"><span style="color: black; font-family: Arial;"><br /></span><span style="color: black; font-family: Arial;"> </span></span><br />
<span style="color: black; font-size: 130%;"><span style="color: black; font-family: Arial;">For more weight loss advice, read my Q&A's . . .</span></span><br />
<span style="color: black; font-size: 130%;"><span style="color: black; font-family: Arial;"><br /></span><span style="color: black; font-family: arial;"><a href="http://healthyadviceblog.blogspot.com/2009/08/weight-loss-program-for-vegans-and.html"><span style="color: #3333ff;">"Weight loss program for vegans and vegetarians?"</span></a></span></span><br />
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<span style="color: black; font-size: 130%;"><span style="color: black; font-family: arial;"><span style="color: #3333ff;"> </span></span><span style="color: black; font-family: arial;"><span style="color: black;"><a href="http://healthyadviceblog.blogspot.com/2009/07/i-have-weight-problem-please-help.html"><span style="font-family: arial;"><span style="color: #3333ff;">"</span><span style="color: #3333ff;"> I have a weight problem - please help!</span><span style="color: #3333ff;">"</span></span></a></span></span></span><br />
<span style="color: black; font-size: 130%;"><span style="color: black; font-family: arial;"><span style="color: black;"><br /><a href="http://healthyadviceblog.blogspot.com/2009/08/how-can-i-tighten-my-torso-after-losing.html"><span style="font-family: arial;"><span style="color: #3333ff;">"How can I tighten my torso after losing a lot of weight?"</span></span></a></span></span></span><br />
<span style="color: black; font-size: 130%;"><span style="color: black; font-family: arial;"><span style="color: black;"><span style="font-family: arial;"><span style="color: #3333ff;"> </span></span></span></span><br /><span style="color: #333333;"><span style="font-family: arial;">Copyright © by Monique N. Gilbert.</span><span style="font-family: arial;"> </span></span></span><br />
<span style="color: black; font-size: 130%;"><span style="color: #333333;"><span style="font-family: arial;">All rights reserved.</span></span></span><br />
<br />
<span style="color: black; font-size: 130%;"><span style="color: #333333;"><span style="font-family: arial;"></span><span style="font-family: arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: black;"><br /></span> </span><br />
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<div style="text-align: center;">
<span style="color: black; font-size: 130%;"><span style="color: #33cc00; font-family: Arial;">Want to improve your health naturally,</span></span><br />
<span style="color: black; font-size: 130%;"><span style="color: #33cc00; font-family: Arial;">feel energetic, stress-free and full of life?</span></span><br />
<span style="color: black; font-size: 130%;"><br /></span>
<span style="color: black; font-size: 130%;"><span style="color: #99ff99; font-family: Arial;"><span style="color: #cc0000;">Get the guidance and encouragement you need to achieve your goals.</span></span></span><br />
<span style="color: black; font-size: 130%;"><br /></span>
<span style="color: black; font-size: 130%;"><a href="http://www.moniquengilbert.com/"><span style="font-family: Arial;">Click here to learn more about Monique N. Gilbert's</span></a></span><br />
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<span style="color: black; font-size: 130%;"><br /></span>
<span style="color: black; font-size: 130%;"><span style="font-family: arial,sans-serif;"><a href="http://www.moniquengilbert.com/">Monique N. Gilbert, BSc.</a> 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.</span></span><br />
<span style="color: black; font-size: 130%;"><span style="font-family: arial,sans-serif;"><br /></span></span></div>
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</span>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-38980532162419491232009-08-13T10:43:00.001-07:002012-10-08T14:44:32.344-07:00Weight loss program for vegans and vegetarians?<span style="font-size: 130%;"><br /><span style="font-family: arial;"><span style="color: #990000;">Question:</span> 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?</span><br /><span style="font-family: arial;">Thanks for your advice, Phyllis</span></span><br />
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<span style="color: black; font-family: Arial; font-size: 130%;"><span style="color: #990000;">Answer:</span> </span><span style="color: black; font-family: Arial; font-size: 130%;">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.<br /><br />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.<br /><br />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.<br /><br />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.<br /><br />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.<br /><br />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.<br /><br />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.<br /><br />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.<br /><br />For more information about dieting go to </span><span style="color: black; font-family: arial; font-size: 130%;"><a href="http://en.wikipedia.org/wiki/Dieting">http://en.wikipedia.org/wiki/Dieting</a></span><span style="color: black; font-family: Arial; font-size: 130%;"><br /><br />For more information about vegetarianism go to </span><span style="color: black; font-family: arial; font-size: 130%;"><a href="http://en.wikipedia.org/wiki/Vegetarianism">http://en.wikipedia.org/wiki/Vegetarianism</a></span><span style="color: black; font-family: Arial; font-size: 130%;"><br /><br />For more information about veganism go to </span><span style="color: black; font-family: arial; font-size: 130%;"><a href="http://en.wikipedia.org/wiki/Veganism">http://en.wikipedia.org/wiki/Veganism</a></span><span style="color: black; font-family: Arial; font-size: 130%;"></span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /></span><span style="color: black; font-family: Arial; font-size: 130%;">For recipes and more information about a healthy vegetarian and vegan diet, read my book</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"></span><span style="color: black; font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/1581127065/virtuesofsoy/" style="font-family: arial;"><span style="color: #3333ff;">Virtues of Soy: A Practical Health Guide and Cookbook</span></a></span><br />
<span style="color: black; font-size: 130%;"><span style="color: #3333ff;"> </span><a href="http://www.amazon.com/exec/obidos/ASIN/1581127065/virtuesofsoy/" style="font-family: arial;"><i><span style="color: #3333ff;"><br /></span></i></a></span><span style="color: black; font-family: Arial; font-size: 130%;">Other Recommended Books...</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br />• </span><span style="color: black; font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/0907337260/virtuesofsoy/" style="font-family: arial;"><span style="color: #3333ff;">Plant Based Nutrition and Health </span></a></span><span style="color: black; font-family: Arial; font-size: 130%;"><br /> by Stephen Walsh</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br />• </span><span style="color: black; font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/1570671443/virtuesofsoy/" style="font-family: arial;"><span style="color: #3333ff;">The New Becoming Vegetarian: The Essential Guide To A Healthy Vegetarian Diet</span></a></span><span style="color: black; font-family: Arial; font-size: 130%;"><br /> by Vesanto Melina & Brenda Davis</span><span style="color: black; font-size: 130%;"></span><br />
<span style="color: black; font-size: 130%;"><br /></span>
<span style="color: black; font-family: Arial; font-size: 130%;">Also, read my Q&A </span><span style="color: black; font-family: arial; font-size: 130%;"><a href="http://healthyadviceblog.blogspot.com/2009/08/how-can-i-tighten-my-torso-after-losing.html">"How can I tighten my torso after losing a lot of weight?"</a></span><br />
<br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;">Copyright © by Monique N. Gilbert.</span></span><br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"></span><span style="font-family: arial;">All rights reserved.</span></span><br />
<br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"></span><span style="font-family: arial;">Permission must be obtained to use information from this blog.</span></span><br />
<span style="color: black; font-size: 130%;"><br /></span> <br />
<div style="text-align: center;">
<span style="font-family: Arial; font-size: 130%;">~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span></div>
<div style="text-align: center;">
<span style="color: #33cc00; font-family: Arial; font-size: 130%;"><br />Want to improve your health naturally,</span><br />
<span style="color: #33cc00; font-family: Arial; font-size: 130%;">feel energetic, stress-free and full of life?</span><br />
<br />
<span style="color: #99ff99; font-family: Arial; font-size: 130%;"><span style="color: #cc0000;">Get the guidance and encouragement you need to achieve your goals.</span></span><br />
<br />
<span style="font-size: 130%;"><a href="http://www.moniquengilbert.com/"><span style="font-family: Arial;">Click here to learn more about Monique N. Gilbert's</span></a></span><br />
<span style="font-size: 130%;"><a href="http://www.moniquengilbert.com/"><span style="font-family: Arial;">Personal Health, Nutrition & Wellness Writing.</span></a></span></div>
<br />
<div style="text-align: center;">
<span style="font-family: arial,sans-serif; font-size: 130%;">~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span></div>
<div style="text-align: center;">
<br />
<span style="font-family: arial,sans-serif; font-size: 130%;"><a href="http://www.moniquengilbert.com/">Monique N. Gilbert, BSc.</a> 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.</span><br />
<span style="font-family: arial,sans-serif; font-size: 130%;"><br /></span></div>
Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-35281459366526627072009-08-12T13:50:00.000-07:002012-10-08T14:45:08.129-07:00TVP and amino acids?<span style="color: black; font-size: 100%;"><br /></span><span style="color: #990000; font-family: Arial; font-size: 130%;">Question:</span><span style="color: black; font-family: arial; font-size: 130%;"><b face="arial"> </b></span><span style="color: black; font-family: Arial; font-size: 130%;">I have two questions, Monique.<br /><br />(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?<br /><br />(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?<br /><br />Thank you, Marietta</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /></span><span style="color: black; font-family: Arial; font-size: 130%;"><span style="color: #990000;">Answer:</span> </span><span style="color: black; font-family: Arial; font-size: 130%;">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.<br /><br />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.<br /><br />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.<br /><br />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.<br /><br />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.<br /><br />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.<br /><br />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.<br /><br />For more information about TVP, go to </span><span style="color: black; font-family: arial; font-size: 130%;"><a href="http://en.wikipedia.org/wiki/Textured_vegetable_protein">http://en.wikipedia.org/wiki/Textured_vegetable_protein</a></span><span style="color: black; font-family: Arial; font-size: 130%;"><br /><br />For great soy recipes, read ...</span><span style="color: black; font-family: arial; font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/1581127065/virtuesofsoy/">Virtues of Soy: A Practical Health Guide and Cookbook</a><br />by Monique N. Gilbert<br /><br /><a href="http://www.amazon.com/exec/obidos/ASIN/0882900110/virtuesofsoy/">Just Add Water How to Use Dehydrated Food and TVP</a><br />by Barbara G. Salsbury<br /></span><span style="color: #333333; font-size: 130%;"><span style="font-family: arial;">Copyright © by Monique N. Gilbert.</span></span><br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"></span><span style="font-family: arial;">All rights reserved.</span></span><br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"><br /></span><span style="font-family: arial;">Permission must be obtained to use information from this blog.</span></span><br />
<span style="color: black; font-size: 130%;"><br /></span> <br />
<div style="text-align: center;">
<span style="font-family: Arial; font-size: 130%;">~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span></div>
<div style="text-align: center;">
<span style="color: #33cc00; font-family: Arial; font-size: 130%;"><br />Want to improve your health naturally,</span><br />
<span style="color: #33cc00; font-family: Arial; font-size: 130%;">feel energetic, stress-free and full of life?</span><br />
<br />
<span style="color: #99ff99; font-family: Arial; font-size: 130%;"><span style="color: #cc0000;">Get the guidance and encouragement you need to achieve your goals.</span></span><br />
<br />
<span style="font-size: 130%;"><a href="http://www.moniquengilbert.com/"><span style="font-family: Arial;">Click here to learn more about Monique N. Gilbert's</span></a></span><br />
<span style="font-size: 130%;"><a href="http://www.moniquengilbert.com/"><span style="font-family: Arial;">Personal Health, Nutrition & Wellness Writing.</span></a></span></div>
<br />
<div style="text-align: center;">
<span style="font-family: arial,sans-serif; font-size: 130%;">~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span></div>
<div style="text-align: center;">
<br />
<span style="font-family: arial,sans-serif; font-size: 130%;"><a href="http://www.moniquengilbert.com/">Monique N. Gilbert, BSc.</a> 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.</span><br />
<span style="font-family: arial,sans-serif; font-size: 130%;"><br /></span></div>
Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-7493871557572989592009-08-11T13:24:00.000-07:002012-10-08T14:36:45.999-07:00Sugar alternatives that won't spike insulin levels.<span style="color: black; font-family: Arial; font-size: 130%;"><br /><span style="color: #990000;">Question:</span></span><span style="color: black; font-family: arial; font-size: 130%;"><b><span style="color: yellow;"> </span></b></span><span style="color: black; font-family: Arial; font-size: 130%;">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</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /></span><span style="color: #990000; font-family: Arial; font-size: 130%;">Answer:</span><span style="color: #990000; font-family: arial; font-size: 130%;"><b><span style="color: yellow;"> </span></b></span><span style="color: black; font-family: Arial; font-size: 130%;">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.<br /><br />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.<br /><br />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.<br /><br />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.</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /></span><span style="color: black; font-family: Arial; font-size: 130%;">To learn more about sweeteners, read:<br /><br />(1) <a href="http://www.amazon.com/exec/obidos/ASIN/0895299267/virtuesofsoy/">The Stevia Cookbook: Cooking with Nature's Calorie-Free Sweetener</a> by Ray Sahelian and Donna Gates<br /><br />(2) <a href="http://www.amazon.com/exec/obidos/ASIN/1570671338/virtuesofsoy/">Stevia: Naturally Sweet Recipes for Desserts, Drinks, and More</a> by Rita Depuydt<br /><br />(3) Aspartame (NutraSweet) Toxicity Info Center at </span><span style="color: #3333ff; font-family: arial; font-size: 130%;"><a href="http://www.holisticmed.com/aspartame/">http://www.holisticmed.com/aspartame/</a></span><span style="color: black; font-family: Arial; font-size: 130%;"><br /><br />(4) Splenda information at </span><span style="color: black; font-family: arial; font-size: 130%;"><a href="http://www.splenda.com/">http://www.splenda.com/</a></span><span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"> </span></span><br />
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<span style="font-family: arial,sans-serif; font-size: 130%;"><a href="http://www.moniquengilbert.com/">Monique N. Gilbert, BSc.</a> 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.</span><br />
<span style="font-family: arial,sans-serif; font-size: 130%;"><br /></span></div>
Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-84399687018539729432009-08-10T13:05:00.000-07:002012-10-08T14:38:06.698-07:00What is the difference between Tempeh and Natto?<span style="color: black; font-family: Arial; font-size: 130%;"><br /><span style="color: #990000;">Question:</span></span><span style="color: black; font-size: 130%;"><b face="arial"> </b></span><span style="color: black; font-family: Arial; font-size: 130%;">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</span><span style="color: black; font-size: 130%;"><br /></span><span style="color: black; font-family: Arial; font-size: 130%;"><span style="color: #990000;"> </span></span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><span style="color: #990000;">Answer:</span> </span><span style="color: black; font-family: Arial; font-size: 130%;">No, they are not the same thing. While both are fermented soybean products, that is where the similarity ends.<br /><br />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.<br /><br />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.)<br /><br />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.<br /><br />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.<br /><br />For more information about soy and tempeh, read my book </span><span style="color: black; font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/1581127065/virtuesofsoy/" style="font-family: arial;"><i>Virtues of Soy: A Practical Health Guide and Cookbook</i></a></span><span style="color: black; font-family: Arial; font-size: 130%;"> and <a href="http://www.amazon.com/exec/obidos/ASIN/0913990655/virtuesofsoy/"><span style="font-style: italic;">The Tempeh Cookbook</span></a> by Dorothy R. Bates</span><span style="font-size: 130%;"><span style="text-decoration: underline;"></span></span><br />
<span style="font-size: 130%;"><br /></span><span style="color: #333333; font-size: 130%;"><span style="font-family: arial;">Copyright © by Monique N. Gilbert.</span></span><br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"></span><span style="font-family: arial;">All rights reserved.</span></span><br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"><br /></span><span style="font-family: arial;">Permission must be obtained to use information from this blog.</span></span><br />
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<span style="color: #33cc00; font-family: Arial; font-size: 130%;"><br />Want to improve your health naturally,</span><br />
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<div style="text-align: center;">
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<span style="font-family: arial,sans-serif; font-size: 130%;"><a href="http://www.moniquengilbert.com/">Monique N. Gilbert, BSc.</a> 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.</span><br />
</div>
Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-75911212267200902912009-08-09T12:04:00.000-07:002012-10-08T14:42:03.103-07:00Seitan: What is it and how do you make it?<span style="color: black; font-family: arial; font-size: 130%;"><br /></span><span style="color: #990000; font-family: Arial; font-size: 130%;">Question:</span><span style="color: #990000; font-size: 130%;"><b style="font-family: arial;"><span style="color: yellow;"> </span></b></span><span style="color: black; font-family: Arial; font-size: 130%;">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</span><span style="color: #990000; font-family: Arial; font-size: 130%;"> </span><br />
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<span style="color: #990000; font-family: Arial; font-size: 130%;">Answer: </span><span style="color: black; font-family: Arial; font-size: 130%;">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.<br /><br />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.)<br /><br />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.<br /><br />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.<br /><br />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.<br /><br />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.<br /><br />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.<br /><br />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.<br /><br />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.<br /><br />For more information about seitan, go to </span><span style="color: black; font-size: 130%;"><a href="http://en.wikipedia.org/wiki/Seitan" style="font-family: arial;"><span style="color: #3333ff;">http://en.wikipedia.org/wiki/Seitan</span></a><br /><br /><span style="font-family: arial;">Also, check out this seitan cookbook</span></span><br />
<span style="color: black; font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/0757003044/virtuesofsoy/" style="font-family: arial;">Cooking With Seitan: The Complete Vegetarian "Wheat-Meat" Cookbook</a><span style="font-family: arial;"><br />by Barbara Jacobs and Leonard Jacobs</span></span><span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"><br /></span></span><span style="color: black; font-family: Arial; font-size: 130%;"> </span><br />
<span style="color: black; font-family: Arial; font-size: 130%;">Other Recommended Reading...</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /></span><span style="color: black; font-family: Arial; font-size: 130%;">• </span><span style="color: black; font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/1557883599/virtuesofsoy/" style="font-family: arial;"><span style="color: #3333ff;">The Mediterranean Vegan Kitchen</span></a></span><span style="color: black; font-family: Arial; font-size: 130%;"><br />by Donna Klein<br /><br />• </span><span style="color: black; font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/1569243581/virtuesofsoy/" style="font-family: arial;"><span style="color: #3333ff;">Vegan with a Vengeance : Over 150 Delicious, Cheap, Animal-Free Recipes That Rock </span></a></span><span style="color: black; font-family: Arial; font-size: 130%;"><br />by Isa Chandra Moskowitz<br /><br />• </span><span style="color: black; font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/1570671036/virtuesofsoy/" style="font-family: arial;"><span style="color: #3333ff;">Becoming Vegan: The Complete Guide to Adopting a Healthy Plant-Based Diet</span></a></span><span style="color: black; font-family: Arial; font-size: 130%;"><br />by Brenda Davis & Vesanto Melina<br /><br />• </span><span style="color: black; font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/0977080412/virtuesofsoy/" style="font-family: arial;"><span style="color: #3333ff;">Vegan Freak: Being Vegan in a Non-Vegan World</span></a></span><span style="color: black; font-family: Arial; font-size: 130%;"><br />by Bob Torres, Jenna Torres</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /></span><span style="color: black; font-family: Arial; font-size: 130%;">• </span><span style="color: black; font-size: 130%;"><span style="font-family: arial;"><span style="color: #3333ff;"><a href="http://www.amazon.com/exec/obidos/ASIN/156924264X/virtuesofsoy/">Veganomicon: The Ultimate Vegan Cookbook</a><br /><span style="color: #3333ff;"><span style="color: black;"> by Isa Chandra Moskowitz</span></span></span></span></span><br />
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<span style="color: black; font-size: 130%;"><span style="font-family: arial;"><span style="color: #3333ff;"><span style="color: #3333ff;"><span style="color: black;"> </span></span></span></span></span><span style="color: black; font-family: Arial; font-size: 130%;">• </span><span style="color: black; font-size: 130%;"><span style="font-family: arial;"><span style="color: #3333ff;"><span style="color: black;"><a href="http://www.amazon.com/exec/obidos/ASIN/1592577709/virtuesofsoy/">The Complete Idiot's Guide to Vegan Cooking</a><br />by Beverly Lynn Bennett and Ray Sammartano</span></span></span></span><span style="color: black; font-family: Arial; font-size: 130%;"></span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /></span>
<span style="color: black; font-family: Arial; font-size: 130%;"><br /></span>
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;">Copyright © by Monique N. Gilbert.</span></span><br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"></span><span style="font-family: arial;">All rights reserved.</span></span><br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"><br /></span><span style="font-family: arial;">Permission must be obtained to use information from this blog.</span></span><br />
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<div style="text-align: center;">
<span style="color: #33cc00; font-family: Arial; font-size: 130%;"><br />Want to improve your health naturally,</span><br />
<span style="color: #33cc00; font-family: Arial; font-size: 130%;">feel energetic, stress-free and full of life?</span><br />
<br />
<span style="color: #99ff99; font-family: Arial; font-size: 130%;"><span style="color: #cc0000;">Get the guidance and encouragement you need to achieve your goals.</span></span><br />
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<span style="font-size: 130%;"><a href="http://www.moniquengilbert.com/"><span style="font-family: Arial;">Click here to learn more about Monique N. Gilbert's</span></a></span><br />
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<div style="text-align: center;">
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<br />
<div style="text-align: center;">
<span style="font-family: arial,sans-serif; font-size: 130%;"><a href="http://www.moniquengilbert.com/">Monique N. Gilbert, BSc.</a> 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.</span><br />
<span style="font-family: arial,sans-serif; font-size: 130%;"><br /></span></div>
Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-28166550231990540412009-08-08T12:01:00.000-07:002012-10-08T14:46:08.125-07:00What are some practical ways to use Red Star Yeast?<span style="color: black; font-size: 100%;"><br /></span><span style="color: #990000; font-family: arial; font-size: 130%;">Question:</span><span style="color: black; font-family: arial; font-size: 130%;"><b> </b></span><span style="color: black; font-family: arial; font-size: 130%;">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<br /></span><span style="color: black; font-family: arial; font-size: 130%;"><span style="color: #990000;"> </span></span><br />
<span style="color: black; font-family: arial; font-size: 130%;"><span style="color: #990000;">Answer:</span> </span><span style="color: black; font-family: arial; font-size: 130%;">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.<br /><br />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.<br /><br />"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.<br /><br />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.<br />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.<br /><br />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 </span><span style="color: black; font-family: arial; font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/1581127065/virtuesofsoy/"><i>Virtues of Soy: A Practical Health Guide and Cookbook</i></a></span><span style="color: black; font-family: arial; font-size: 130%;"> has more delightful nutritional yeast recipes.<br /><br />For more information about nutritional yeast, go to </span><span style="color: black; font-family: arial; font-size: 130%;"><a href="http://en.wikipedia.org/wiki/Nutritional_yeast">http://en.wikipedia.org/wiki/Nutritional_yeast</a></span><br />
<br />
<br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;">Copyright © by Monique N. Gilbert.</span></span><br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"></span><span style="font-family: arial;">All rights reserved.</span></span><br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"><br /></span><span style="font-family: arial;">Permission must be obtained to use information from this blog.</span></span><br />
<span style="color: black; font-size: 130%;"><br /></span> <br />
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<div style="text-align: center;">
<span style="color: #33cc00; font-family: Arial; font-size: 130%;"><br />Want to improve your health naturally,</span><br />
<span style="color: #33cc00; font-family: Arial; font-size: 130%;">feel energetic, stress-free and full of life?</span><br />
<br />
<span style="color: #99ff99; font-family: Arial; font-size: 130%;"><span style="color: #cc0000;">Get the guidance and encouragement you need to achieve your goals.</span></span><br />
<br />
<span style="font-size: 130%;"><a href="http://www.moniquengilbert.com/"><span style="font-family: Arial;">Click here to learn more about Monique N. Gilbert's</span></a></span><br />
<span style="font-size: 130%;"><a href="http://www.moniquengilbert.com/"><span style="font-family: Arial;">Personal Health, Nutrition & Wellness Writing.</span></a></span></div>
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<div style="text-align: center;">
<br />
<span style="font-family: arial,sans-serif; font-size: 130%;"><a href="http://www.moniquengilbert.com/">Monique N. Gilbert, BSc.</a> 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.</span><br />
<span style="font-family: arial,sans-serif; font-size: 130%;"><br /></span></div>
Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-90087635223636018842009-08-07T11:57:00.000-07:002012-10-08T14:50:08.624-07:00Is it bad to eat the gills of the (portabella) mushroom?<span style="color: black; font-family: Arial; font-size: 130%;"><br /><span style="color: #990000;">Question:</span></span><span style="color: #990000; font-size: 130%;"><b style="font-family: arial;"><span style="color: yellow;"> </span></b></span><span style="color: black; font-family: Arial; font-size: 130%;">Monique, Is it bad to eat the gills of the (portabella) mushroom? Bruce D.<br /></span><span style="color: black; font-family: Arial; font-size: 130%;"><span style="color: #990000;"> </span></span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><span style="color: #990000;">Answer:</span> </span><span style="color: black; font-family: Arial; font-size: 130%;">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.<br /><br />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.<br /><br />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).<br /><br />To learn more about the health-promoting effects of mushrooms, visit the Fungi Perfecti website at </span><span style="color: black; font-size: 130%;"><a href="http://www.fungi.com/" style="font-family: arial;"><span style="color: #3333ff;">www.fungi.com</span></a></span><span style="color: black; font-family: Arial; font-size: 130%;"> - it's an good source for information about medicinal and gourmet edible mushrooms.<br /> </span><br />
<span style="color: black; font-family: Arial; font-size: 130%;">For more information about Portabella mushrooms, go to </span><span style="font-size: 130%;"><a href="http://en.wikipedia.org/wiki/Button_mushroom#Portobello_mushroom" style="color: black; font-family: arial;"><span style="color: #3333ff;">http://en.wikipedia.org/wiki/Button_mushroom#Portobello_mushroom</span></a></span><br />
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<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;">Copyright © by Monique N. Gilbert.</span></span><br />
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<span style="font-family: arial,sans-serif; font-size: 130%;"><a href="http://www.moniquengilbert.com/">Monique N. Gilbert, BSc.</a> 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.</span><br />
<span style="font-family: arial,sans-serif; font-size: 130%;"><br /></span></div>
Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-13228833092696720202009-08-06T11:54:00.000-07:002012-10-08T14:51:37.752-07:00Does freezing raw fruits and berries kill their enzymes?<span style="color: #990000; font-size: 130%;"><br /></span><span style="color: #990000; font-family: arial; font-size: 130%;">Question:</span><span style="color: black; font-family: arial; font-size: 130%;"><b face="arial"> </b></span><span style="color: black; font-family: arial; font-size: 130%;">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.<br /></span><span style="color: black; font-family: arial; font-size: 130%;"><span style="color: #990000;"> </span></span><br />
<span style="color: black; font-family: arial; font-size: 130%;"><span style="color: #990000;">Answer:</span> </span><span style="color: black; font-family: arial; font-size: 130%;">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."<br /><br />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.<br /><br />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.<br /><br />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.<br /><br />For more information about holistic health, natural nutrition, raw foods and herbs, visit the Health Freedom Resources website at </span><span style="color: black; font-family: arial; font-size: 130%;"><a href="http://www.healthfree.com/">http://www.healthfree.com</a></span><span style="color: black; font-family: arial; font-size: 130%;"> or contact Ron by e-mail at </span><span style="color: black; font-family: arial; font-size: 130%;"><a face="arial" href="mailto:healthfree@healthfree.com">healthfree@healthfree.com</a></span><span style="color: black; font-family: arial; font-size: 130%;">.<br /><br />For more information about the raw food diet, go to </span><span style="color: black; font-family: arial; font-size: 130%;"><a href="http://en.wikipedia.org/wiki/Raw_foodist">http://en.wikipedia.org/wiki/Raw_foodist</a></span><span style="color: black; font-family: arial; font-size: 130%;"> and about enzymes, go to </span><span style="color: black; font-family: arial; font-size: 130%;"><a href="http://en.wikipedia.org/wiki/Enzymes">http://en.wikipedia.org/wiki/Enzymes</a><br /></span><span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"> </span></span><br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;">Copyright © by Monique N. Gilbert.</span></span><br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"></span><span style="font-family: arial;">All rights reserved.</span></span><br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"><br /></span><span style="font-family: arial;">Permission must be obtained to use information from this blog.</span></span><br />
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<div style="text-align: center;">
<span style="color: #33cc00; font-family: Arial; font-size: 130%;"><br />Want to improve your health naturally,</span><br />
<span style="color: #33cc00; font-family: Arial; font-size: 130%;">feel energetic, stress-free and full of life?</span><br />
<br />
<span style="color: #99ff99; font-family: Arial; font-size: 130%;"><span style="color: #cc0000;">Get the guidance and encouragement you need to achieve your goals.</span></span><br />
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<div style="text-align: center;">
<br />
<span style="font-family: arial,sans-serif; font-size: 130%;"><a href="http://www.moniquengilbert.com/">Monique N. Gilbert, BSc.</a> 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.<br /></span></div>
Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-15649534318487679362009-08-05T11:48:00.000-07:002012-10-08T14:54:52.873-07:00Is there a difference between a Yam and a Sweet Potato?<span style="color: black; font-family: arial; font-size: 130%;"><br /></span><span style="color: #990000; font-family: Arial; font-size: 130%;">Question:</span><span style="color: #990000; font-family: arial; font-size: 130%;"><b><span style="color: yellow;"> </span></b></span><span style="color: black; font-family: Arial; font-size: 130%;">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<br /></span><span style="color: black; font-family: Arial; font-size: 130%;"><span style="color: #990000;"> </span></span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><span style="color: #990000;">Answer:</span> </span><span style="color: black; font-family: Arial; font-size: 130%;">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.<br /><br />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.<br /><br />Sweet potatoes are from the genus Ipomoea Batatas. They are much smaller tubers than yams, have orange-colored flesh and are tropical American vines.<br /><br />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.<br /><br />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.<br /><br />For more information about yams and sweet potatoes, go to </span><span style="color: black; font-family: arial; font-size: 130%;"><a href="http://en.wikipedia.org/wiki/Yams"><span style="color: #3333ff;">http://en.wikipedia.org/wiki/Yams</span></a><br /></span><span style="font-size: 130%;"></span><br />
<span style="font-size: 130%;"><br /></span><span style="color: #333333; font-size: 130%;"><span style="font-family: arial;">Copyright © by Monique N. Gilbert.</span></span><br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"></span><span style="font-family: arial;">All rights reserved.</span></span><br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"><br /></span><span style="font-family: arial;">Permission must be obtained to use information from this blog.</span></span><br />
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<span style="color: #33cc00; font-family: Arial; font-size: 130%;"><br />Want to improve your health naturally,</span><br />
<span style="color: #33cc00; font-family: Arial; font-size: 130%;">feel energetic, stress-free and full of life?</span><br />
<br />
<span style="color: #99ff99; font-family: Arial; font-size: 130%;"><span style="color: #cc0000;">Get the guidance and encouragement you need to achieve your goals.</span></span><br />
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<span style="font-family: arial,sans-serif; font-size: 130%;">~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span></div>
<div style="text-align: center;">
<br />
<span style="font-family: arial,sans-serif; font-size: 130%;"><a href="http://www.moniquengilbert.com/">Monique N. Gilbert, BSc.</a> 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.<br /></span></div>
Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-3664133520695278382009-08-04T11:29:00.000-07:002012-10-08T14:58:44.064-07:00Is soy harmful?<span style="color: black; font-family: arial; font-size: 130%;"><br /></span><span style="color: #990000; font-family: Arial; font-size: 130%;">Question:</span><span style="color: black; font-family: arial; font-size: 130%;"><b><span style="color: yellow;"> </span></b></span><span style="color: black; font-family: Arial; font-size: 130%;">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</span><span style="color: black; font-family: Arial; font-size: 130%;"><span style="color: #990000;"> </span></span><br />
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<span style="color: black; font-family: Arial; font-size: 130%;"><span style="color: #990000;">Answer:</span> </span><span style="color: black; font-family: Arial; font-size: 130%;">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.<br /><br />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.<br /><br />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.<br /><br />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.<br /><br />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.</span><span style="color: #3333ff; font-family: arial; font-size: 130%;"><a href="http://www.foodrevolution.org/what_about_soy.htm"><span style="color: #3333ff;">http://www.foodrevolution.org/what_about_soy.htm</span></a></span><span style="color: black; font-family: Arial; font-size: 130%;"><br /><br />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.</span><span style="color: black; font-family: arial; font-size: 130%;"><a href="http://www.veganoutreach.org/health/soysafe.html"><span style="color: #3333ff;">http://www.veganoutreach.org/health/soysafe.html</span></a></span><span style="color: black; font-family: Arial; font-size: 130%;"><br /><br />The third is by Jeff Nelson (VegSource.com) who addresses the recent research on soy and how it effects your body and mind.</span><span style="color: black; font-family: arial; font-size: 130%;"><a href="http://www.vegsource.com/articles/soy_update.htm"><span style="color: #3333ff;">http://www.vegsource.com/articles/soy_update.htm</span></a></span><span style="color: black; font-family: Arial; font-size: 130%;"> </span><br />
<br />
<span style="color: black; font-family: Arial; font-size: 130%;">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!<br /><br />You may also want to visit the Virtues of Soy website at </span><span style="font-size: 130%;"><a href="http://www.blogger.com/virtuesofsoy.blogspot.com" style="color: #3333ff; font-family: arial;"><span style="color: #3333ff;">virtuesofsoy.blogspot.com</span></a></span><span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"> </span></span><br />
<br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;">Copyright © by Monique N. Gilbert.</span></span><br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"></span><span style="font-family: arial;">All rights reserved.</span></span><br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"><br /></span><span style="font-family: arial;">Permission must be obtained to use information from this blog.</span></span><br />
<span style="color: black; font-size: 130%;"><br /></span>
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<div style="text-align: center;">
<span style="color: #33cc00; font-family: Arial; font-size: 130%;"><br />Want to improve your health naturally,</span><br />
<span style="color: #33cc00; font-family: Arial; font-size: 130%;">feel energetic, stress-free and full of life?</span><br />
<br />
<span style="color: #99ff99; font-family: Arial; font-size: 130%;"><span style="color: #cc0000;">Get the guidance and encouragement you need to achieve your goals.</span></span><br />
<br />
<span style="font-size: 130%;"><a href="http://www.moniquengilbert.com/"><span style="font-family: Arial;">Click here to learn more about Monique N. Gilbert's</span></a></span><br />
<span style="font-size: 130%;"><a href="http://www.moniquengilbert.com/"><span style="font-family: Arial;">Personal Health, Nutrition & Wellness Writing.</span></a></span></div>
<br />
<div style="text-align: center;">
<span style="font-family: arial,sans-serif; font-size: 130%;">~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span></div>
<div style="text-align: center;">
<br />
<span style="font-family: arial,sans-serif; font-size: 130%;"><a href="http://www.moniquengilbert.com/">Monique N. Gilbert, BSc.</a> 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.</span><br />
<span style="font-family: arial,sans-serif; font-size: 130%;"><br /></span></div>
Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-70420108664679343142009-08-03T16:38:00.000-07:002012-10-08T15:05:31.696-07:00How can I tighten my torso after losing a lot of weight?<span style="font-size: 130%;"><br /></span><span style="color: #990000; font-family: Arial; font-size: 130%;">Question:</span><span style="color: black; font-size: 130%;"><b><span style="font-family: Arial;"> </span></b></span><span style="color: black; font-family: Arial; font-size: 130%;">Monique, you say that the only way to get rid of loose skin after weight loss is through surgery and that exercise helps but cannot eliminate saggy skin.<br /><br />I'm 20 and have recently lost about 3 inches off my waist (over a period of 2 months). There is some saggy skin, but I'm hoping that at 20, the skin should still be able to regain its elasticity with proper exercise and diet, especially since I didn't lose that much weight.<br /><br />It has been about a month, however, and the skin doesn't seem to be tightening up much. You say that slow weight loss allows the skin to slowly adjust to your body weight.<br /><br />I'm wondering if it's a good idea to regain the weight, so that the skin fills up, then lose the weight again, gradually this time.<br /><br />What else could you recommend? It's not a lot of loose skin, so I'm hoping surgery wont be necessary. Serene</span><span style="color: black; font-family: Arial; font-size: 130%;"><span style="color: #990000;"> </span></span><br />
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<span style="color: black; font-family: Arial; font-size: 130%;"><span style="color: #990000;">Answer:</span> </span><span style="color: black; font-family: Arial; font-size: 130%;">Hi Serene,<br /><br />No, don't regain the weight you lost -- that is the worst thing you can do to your metabolism and your health!! You didn't tell me how many pounds of weight you lost in the 2 months, but 3 inches off your waist is a lot.<br /><br />You said it has been about a month since you lost the weight, nothing happens overnight. Because you are 20 years old, your skin does have a lot of elasticity. Be patient and keep active.<br /><br />You are right in thinking that at your age your skin should tighten up with proper exercise and diet. However, it will take several months before you see results -- but don't give up, it's worth the wait.<br /><br />I don't think you will need to resort to surgery to eliminate loose skin. Surgery is only recommended for people who have lost massive amounts of weight in a very short period of time -- like when a morbidly obese person loses more than 100 pounds in 2-3 months -- you get the idea.<br /><br />I would suggest that you look into doing Pilates exercises. The mat exercises are great at tightening up the torso (stomach, waist, back, hips, etc.).<br /><br />The Pilates series of movements seem so simple when you first see them. But once you try them you will find that they target these areas better than any other exercises.<br /><br />By the end of the series of movements, you will definitely know that you worked out. If you do these movements regularly, by the end of a month you will begin to see and feel the results.<br /><br />For more information about the Pilates method, go to </span><span style="color: black; font-size: 130%;"><a href="http://en.wikipedia.org/wiki/Pilates"><span style="font-family: Arial;">http://en.wikipedia.org/wiki/Pilates</span></a></span><span style="color: black; font-family: Arial; font-size: 130%;"><br /><br />A wonderful video that you can either buy, rent or check out at your local library is...</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /></span><span style="color: black; font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/B00005LQ1L/virtuesofsoy"><span style="font-family: Arial;">Pilates for Dummies</span></a></span><span style="color: black; font-family: Arial; font-size: 130%;"> with Michelle Dozios<br />(ASIN = B00005LQ1L).</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br />I have tried this video personally and love it!</span><span style="color: black; font-family: Arial; font-size: 130%;"> </span><br />
<span style="color: black; font-family: Arial; font-size: 130%;">(</span><span style="color: black; font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/B00005LQ1L/virtuesofsoy"><span style="font-family: Arial;">Click Here To Buy This Video from Amazon.com</span></a></span><span style="color: black; font-family: Arial; font-size: 130%;">)</span><span style="color: black; font-family: Arial; font-size: 130%;"><br /><br />You may also want to check out the book ...</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /></span><span style="color: black; font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/0764553976/virtuesofsoy"><span style="font-family: Arial;">Pilates for Dummies</span></a></span><span style="color: black; font-family: Arial; font-size: 130%;"> by Ellie Herman<br />(ISBN = 0764553976).</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /></span><span style="color: black; font-family: Arial; font-size: 130%;">(</span><span style="color: black; font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/0764553976/virtuesofsoy"><span style="font-family: Arial;">Click Here To Buy This Book from Amazon.com</span></a></span><span style="color: black; font-family: Arial; font-size: 130%;">)</span><span style="color: yellow; font-family: Arial; font-size: 130%;"><span style="color: black;"><br /><br />I hope this helps, and congratulations on your weight loss. Keep doing what you have been doing, and try Pilates mat exercises to strengthen and tighten your stomach and torso. I have yet to try any exercise program that targets this area so well!<br /><br />Health and happiness to you...<br />Sincerely,<br />Monique</span></span><span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"> </span></span><br />
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<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;">Copyright © by Monique N. Gilbert.</span></span><br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"></span><span style="font-family: arial;">All rights reserved.</span></span><br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"><br /></span><span style="font-family: arial;">Permission must be obtained to use information from this blog.</span></span><span style="font-size: 130%;"></span><br />
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<span style="color: #33cc00; font-family: Arial; font-size: 130%;">Want to improve your health naturally,</span><span style="font-size: 130%;"><br /></span><span style="color: #33cc00; font-family: Arial; font-size: 130%;">feel energetic, stress-free and full of life?</span><span style="font-size: 130%;"></span><br />
<span style="font-size: 130%;"><br /></span><span style="color: #99ff99; font-family: Arial; font-size: 130%;"><span style="color: #cc0000;">Get the guidance and encouragement you need to </span></span><br />
<span style="color: #99ff99; font-family: Arial; font-size: 130%;"><span style="color: #cc0000;">achieve your goals.</span></span><span style="font-size: 130%;"></span><br />
<span style="font-size: 130%;"><br /></span><span style="font-size: 130%;"><a href="http://www.moniquengilbert.com/"><span style="font-family: Arial;">Click here to learn more about Monique N. Gilbert's</span></a></span><span style="font-size: 130%;"><span style="font-family: Arial;"> </span></span><br />
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<span style="font-family: arial,sans-serif; font-size: 130%;"><a href="http://www.moniquengilbert.com/">Monique N. Gilbert, BSc.</a> 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.</span><span style="font-size: 130%;"></span><br />
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Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-63159576132942575432009-08-02T16:15:00.000-07:002012-10-08T15:08:38.158-07:00Loss of menstrual period due to over-exercising?<span style="color: black; font-family: Arial; font-size: 130%;"><span style="color: #990000;"><br />Question:</span> </span><span style="color: black; font-size: 130%;"><b><span style="font-family: Arial;"> </span></b></span><span style="color: black; font-family: Arial; font-size: 130%;">My 17 year old daughter has recently (over the past 9 months) adopted a vegetarian diet and has not had a period for the past 3 months. She is very active (running, volleyball) and has also lost about 50 lbs. She has a lot of energy and seems otherwise very healthy but is concerned about the change in her cycle (no she's not pregnant). If you have any information you could pass along, she'd appreciate it. Thanks.</span><span style="color: black; font-family: Arial; font-size: 130%;"><span style="color: #990000;"> </span></span><br />
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<span style="color: black; font-family: Arial; font-size: 130%;"><span style="color: #990000;">Answer:</span> </span><span style="color: black; font-family: Arial; font-size: 130%;">As an exercise instructor and fitness counselor, I have met many women who reduced their body fat to such a level that they stopped having their periods. At first, they thought it was great. However, it can cause long term negative effects to their cardiovascular system and fertility.<br /><br />In my experience, these women who no longer have their periods and exercise a great deal are sacrificing their health for their appearance. What concerns me about your daughter is that she has lost so much weight in a short amount of time.<br /><br />I do not advise women to lose any more than 2 pounds a month. Any more than this is not healthy. It causes stress to the body, metabolism and adversely impacts hormone levels. This can lead to amenorrhea (the absence of monthly menstruation).<br /><br />I believe this is what has happened to your daughter. Since she is young, she can recover from this with little to no long-term effects. Nevertheless, you may want to check with a doctor to make sure her weight loss is due to excessive activity and not from some illness.<br /><br />Severe weight loss is a symptom of many ailments. Amenorrhea can be cause by malfunction of the hypothalamus gland, pituitary gland, ovary or uterus. In this case you may want to check if she has hypothalamic amenorrhea which is caused by stress, anxiety and acute weight loss.<br /><br />She may need to cut back on her activities or eat more calories to compensate for her high exertion levels. Over exercising without proper nutrition and enough recovery time (rest) can result in this condition.<br /><br />For more information about...</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /> The Menstural Cycle, read </span><span style="color: black; font-size: 130%;"><a href="http://en.wikipedia.org/wiki/Menstural_cycle"><span style="font-family: Arial;">http://en.wikipedia.org/wiki/Menstural_cycle</span></a></span><span style="color: black; font-family: Arial; font-size: 130%;"><br /> </span><br />
<span style="color: black; font-family: Arial; font-size: 130%;">Athletic Amenorrhea (loss of menstrual cycles due to excessive exercise), read<br /> </span><span style="color: black; font-size: 130%;"><a href="http://en.wikipedia.org/wiki/Amenorrhoea"><span style="font-family: Arial;">http://en.wikipedia.org/wiki/Amenorrhoea</span></a></span><span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"> </span></span><br />
<br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;">Copyright © by Monique N. Gilbert.</span></span><br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"></span><span style="font-family: arial;">All rights reserved.</span></span><br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"><br /></span><span style="font-family: arial;">Permission must be obtained to use information from this blog.</span></span><br />
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<span style="color: #33cc00; font-family: Arial; font-size: 130%;">Want to improve your health naturally,</span><span style="color: #33cc00; font-size: 130%;"><br /></span><span style="color: #33cc00; font-family: Arial; font-size: 130%;">feel energetic, stress-free and full of life?</span><span style="font-size: 130%;"><br /></span><span style="font-size: 130%;"><br /></span><span style="color: #99ff99; font-family: Arial; font-size: 130%;"><span style="color: #cc0000;">Get the guidance and encouragement you need to </span></span><br />
<span style="color: #99ff99; font-family: Arial; font-size: 130%;"><span style="color: #cc0000;">achieve your goals.</span></span><span style="font-size: 130%;"><br /></span><span style="font-size: 130%;"><br /></span><span style="font-size: 130%;"><a href="http://www.moniquengilbert.com/"><span style="font-family: Arial;">Click here to learn more about Monique N. Gilbert's</span></a><a href="http://www.moniquengilbert.com/"><br /></a><a href="http://www.moniquengilbert.com/"><span style="font-family: Arial;">Personal Health, Nutrition & Wellness Writing.</span></a></span><br />
<br />
<span style="font-family: arial,sans-serif; font-size: 130%;">~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br />
<br />
<span style="font-family: arial,sans-serif; font-size: 130%;"><a href="http://www.moniquengilbert.com/">Monique N. Gilbert, BSc.</a> 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.</span><br />
<span style="font-family: arial,sans-serif; font-size: 130%;"><br /></span></div>
Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-70478552334057226252009-08-01T15:33:00.000-07:002012-10-08T15:12:24.603-07:00Protein & weight gain advice for 16 year old weight-lifter.<span style="color: lime; font-family: Arial; font-size: 130%;"><br /><span style="color: #990000;">Question:</span></span><span style="font-size: 130%;"><b><span style="font-family: Arial;"> </span></b></span><span style="font-family: Arial; font-size: 130%;">Hi, I was wondering if you knew where I can find information on using protein drinks / gaining weight. I'm 16, extremely high metabolism... I lift pretty hard 4 times a week and I've been experimenting with different "diets" for increasing strength and especially weight. I started the year out around 118 and now my weight is 124 from adding 3 protein shakes to my diet every day. But, before that I had tried creatine and it gave me bad acne, and the only effect it seemed to really have for me was that it would make me less if not at all sore after I lifted. Protein shakes seem to do well but I wonder whether I couldn't be mixing something with my Whey protein drink to make my body absorb more of the protein. Anyhow, please tell me what you think and any advice is greatly appreciated! BTW, is it important to drink lots of water too? I've been doing that too. Thanks again, Jason</span><br />
<span style="font-family: Arial; font-size: 130%;"><br /></span><span style="color: #990000; font-family: Arial; font-size: 130%;">Answer: </span><span style="font-family: Arial; font-size: 130%;">Since you are expending a lot of energy with your workouts, and you are still growing and developing, your low weight may be cause by not taking in enough calories. What you are doing is the equivalent to a high-protein diet which promotes weight loss. To ensure proper nutrtion and peak athletic performance, you need to eat a variety of foods high in vitamins, minerals, complex carbohydrates, protein and a moderate amount of unsaturated fat.<br /><br />If you want to gain weight healthily, increase the portions of the foods you currently are consuming and eat more often. Focusing on foods rich in nutrients and calories will help you maintain and build muscle mass, and will give you the energy you need to continue your heavy workouts.<br /><br />Fluid intake is essential for optimum health and athletic abilities as well. Before your heavy workouts make sure you drink anywhere between 14 to 24 ounces of water. During your workouts take frequent sips of water, about every 20 minutes or so to ensure proper hydration and maintain peek performance. After your strenuous workouts, drink about another 16 to 24 ounces of water.<br /><br />To help you with your weight gain, only drink your fluids after your meals. Try not to drink a lot while you eat, this way you will fill up on your calorie and nutrient rich foods. However, don't load up on empty calories and junk foods. You want to give your body high-power foods rich in essential nutrients (vitamins, minerals, protein, complex carbohydrates, fiber, and unsaturated fats). Additionally, taking a daily vitamin and mineral supplement would be wise. Another good habit to get into is having between meal snacks like nuts, dried fruits, shakes, smoothies, etc.<br /><br />For more information, read:</span><br />
<span style="font-family: Arial; font-size: 130%;"><br />(1) "Food Power for Athletes: How will a vegetarian diet affect my athletic performance?" at </span><span style="color: #3333ff; font-size: 130%;"><a href="http://www.pcrm.org/health/veginfo/vegetarian_athletes.html"><span style="color: #3333ff; font-family: Arial;">http://www.pcrm.org/health/veginfo/vegetarian_athletes.html</span></a></span><span style="font-family: Arial; font-size: 130%;"></span><br />
<span style="font-family: Arial; font-size: 130%;"><br />(2) "Vegetarian Nutrition for Teenagers" at </span><span style="color: #3333ff; font-size: 130%;"><a href="http://www.vrg.org/nutrition/teennutrition.htm"><span style="color: #3333ff; font-family: Arial;">www.vrg.org/nutrition/teennutrition.htm</span></a></span><span style="color: #3333ff; font-family: Arial; font-size: 130%;"> </span><span style="font-family: Arial; font-size: 130%;"></span><br />
<span style="font-family: Arial; font-size: 130%;"><br />(3) </span><span style="font-family: Arial; font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/0738212547/virtuesofsoy/">Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life</a> by Brendan Braizier</span><br />
<span style="font-size: 130%;"><a href="http://www.physsportsmed.com/issues/1997/08aug/muscle.htm"><span style="font-family: Arial;"><br /></span></a></span><span style="font-family: Arial; font-size: 130%;">(4) </span><span style="color: #3333ff; font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/0471348082/virtuesofsoy/"><span style="color: #3333ff; font-family: Arial;">The Vegetarian Sports Nutrition Guide: Peak Performance for Everyone from Beginners to Gold Medalists</span></a></span><span style="font-family: Arial; font-size: 130%;"> by Lisa Dorfman</span><br />
<span style="font-size: 130%;"><a href="http://www.coach.ca/eng/nutrition/documents/sports_nutrition_position_2000.pdf"><span style="font-family: Arial;"><br /></span></a></span><span style="font-family: Arial; font-size: 130%;">(5) </span><span style="font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/3000178538/virtuesofsoy/"><span style="color: #3333ff; font-family: Arial;">Vegan + Sports . Vegan Nutrition and Endurance Sports</span></a></span><span style="font-family: Arial; font-size: 130%;"> </span><span style="font-family: Arial; font-size: 130%;">by Arnold Wiegand</span><br />
<span style="font-size: 130%;"><a href="http://www.physsportsmed.com/issues/1997/08aug/muscle.htm"><span style="font-family: Arial;"><br /></span></a></span><span style="font-family: Arial; font-size: 130%;">(6)</span><span style="color: #3333ff; font-family: Arial; font-size: 130%;"> </span><span style="font-family: Arial; font-size: 130%;"> My book </span><span style="font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/1581127065/virtuesofsoy/" style="color: #3333ff;"><span style="color: #3333ff; font-family: Arial;">Virtues of Soy: A Practical Health Guide and Cookbook</span></a><span style="color: #3333ff;"><span style="color: #3333ff; font-family: Arial;"> <span style="color: black;">by Monique N. Gilbert</span></span></span></span><br />
<span style="font-size: 130%;"></span><span style="color: black; font-size: 130%;"><br /></span><span style="color: #333333; font-size: 130%;"><span style="font-family: arial;">Copyright © by Monique N. Gilbert.</span></span><br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"></span><span style="font-family: arial;">All rights reserved.</span></span><br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"><br /></span><span style="font-family: arial;">Permission must be obtained to use information from this blog.</span></span><br />
<span style="color: black; font-size: 130%;"><br /></span>
<br />
<div style="text-align: center;">
<span style="font-family: Arial; font-size: 130%;">~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span></div>
<div style="text-align: center;">
<br />
<span style="color: #33cc00; font-family: Arial; font-size: 130%;">Want to improve your health naturally,</span><span style="color: #33cc00; font-size: 130%;"><br /></span><span style="color: #33cc00; font-family: Arial; font-size: 130%;">feel energetic, stress-free and full of life?</span><span style="font-size: 130%;"><br /></span><span style="font-size: 130%;"><br /></span><span style="color: #99ff99; font-family: Arial; font-size: 130%;"><span style="color: #cc0000;">Get the guidance and encouragement you need to </span></span><br />
<span style="color: #99ff99; font-family: Arial; font-size: 130%;"><span style="color: #cc0000;">achieve your goals.</span></span><span style="font-size: 130%;"><br /></span><span style="font-size: 130%;"><br /></span><span style="font-size: 130%;"><a href="http://www.moniquengilbert.com/"><span style="font-family: Arial;">Click here to learn more about Monique N. Gilbert's</span></a><a href="http://www.moniquengilbert.com/"><br /></a><a href="http://www.moniquengilbert.com/"><span style="font-family: Arial;">Personal Health, Nutrition & Wellness Writing.</span></a></span><br />
<br />
<span style="font-family: arial,sans-serif; font-size: 130%;">~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br />
<br />
<span style="font-family: arial,sans-serif; font-size: 130%;"><a href="http://www.moniquengilbert.com/">Monique N. Gilbert, BSc.</a> 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.</span><br />
<span style="font-family: arial,sans-serif; font-size: 130%;"><br /></span></div>
Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-53677025247328989512009-07-31T14:42:00.000-07:002012-10-08T15:17:22.096-07:00I'm a teen athlete - Do I need meat because of my age?<span style="color: #990000; font-family: Arial; font-size: 130%;"><br />Question:</span><span style="color: black; font-size: 130%;"><b><span style="color: yellow; font-family: Arial;"> </span></b></span><span style="color: black; font-family: Arial; font-size: 130%;"> I'm 16 and want to become a vegetarian but my grandparents don't agree with this choice. They said it was because I'm a athlete and there are certain things I need from meat. I know of many adult athletes that are vegetarians and it doesn't affect their performance. Do I "need" things from meat because of my age? Thank you, Frankie</span><br />
<br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /></span><span style="color: black; font-family: Arial; font-size: 130%;"><span style="color: #990000;">Answer: </span> </span><span style="color: black; font-family: Arial; font-size: 130%;">No, I do not believe that you need meat to be an athlete at any age. While heavy physical activity may require you to increase your daily protein intake, it does not have to come from meat.<br /><br />There are hundreds of top athletes from all over the world that have shown their performance has not been hindered in any way by adopting a vegetarian diet. Many of these athletic champions have discovered that eating meat decreased their strength and stamina.<br /><br />In fact, in 1978 the Journal of the American Medical Association warned athletes (and non-athletes) against taking protein supplements, stating "Protein does not increase strength. Indeed, it often takes greater energy to digest and metabolize the excess protein."<br /><br />Meat protein is one the most difficult foods for the body to metabolize, taking sometimes up to 3 days to digest. Vegetable protein, on the other hand, usually only takes between 25 and 30 hours to pass through the body's gastrointestinal tract. Excess animal protein intake can break down in the colon into toxic substances, some of which are absorbed in the bloodstream. Meat is also high in saturated fats and cholesterol.<br /><br />Protein from vegetable sources like soy (</span><a href="http://virtuesofsoy.blogspot.com/2009/08/soy-food-descriptions.html"><span style="color: black; font-size: 130%;"><span style="font-family: Arial;">tempeh, tofu, textured soy protein, etc.</span></span></a><span style="color: black; font-family: Arial; font-size: 130%;">), seitan (wheat gluten), beans, legumes, seeds and nuts are virtually free of saturated fat and contain no cholesterol. The body will absorb and assimilate the nutrients from vegetable proteins more easily than with animal proteins.<br /><br />Additionally, soy's protein is complete, equal to that of meat but without the negative side effects. Diets high in animal protein can have a detrimental impact on the kidneys and pancreas; increase the risk for heart attack and stroke; lower resistance to cancer, and contribute to the development of osteoporosis, diabetes and kidney stones.<br /><br />As more athletes become vegetarian, the myth of the need for meat is coming to light. If you are still unsure about how vegetarian diets can improve athletic performance, just look at this list of top athletes.</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /></span><span style="font-family: Arial; font-size: 130%;"><span style="color: #990000;"> • </span></span><span style="color: black; font-family: Arial; font-size: 130%;">BASEBALL<br />Hank Aaron - All Time Baseball Home Run Champion<br />Jim Kaat - Baseball Player</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /></span><span style="font-family: Arial; font-size: 130%;"><span style="color: #990000;"> • </span></span><span style="color: black; font-family: Arial; font-size: 130%;">FOOTBALL<br />Joe Namath - Pro Football player (NY Jets)<br />Lawrence Phillips - Pro Football player (49ers)<br />Desmond Howard - Football Player (Redskins, Jacksonville Jaguars)</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /></span><span style="font-family: Arial; font-size: 130%;"><span style="color: #990000;"> • </span></span><span style="color: black; font-family: Arial; font-size: 130%;">BASKETBALL<br />B. J. Armstrong - Basketball Star<br />Bill Walton - Basketball Player</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /></span><span style="font-family: Arial; font-size: 130%;"><span style="color: #990000;"> • </span></span><span style="color: black; font-family: Arial; font-size: 130%;">OLYMPICS<br />Carl Lewis - Olympic Track Star (vegan)<br />Paavo Nurmi - 20 World Records, 9 Olympic Medals-distance running<br />Edwin Moses - Olympic champion<br />Leroy Burrell - Olympic champion<br />Murray Rose - Olympic swimmer</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /></span><span style="font-family: Arial; font-size: 130%;"><span style="color: #990000;"> • </span></span><span style="color: black; font-family: Arial; font-size: 130%;">BODYBUILDING<br />Stan Price - World Record holder in the Bench Press<br />Andreas Cahling - Mr. International Body Building Champion<br />Roy Hilligan - Mr. America Body Building Champion<br />Bill Pearl - Bodybuilder, Mr. America & Mr. Universe<br />Bill Manetti - Power Lifting Champion<br />Pat Reeves - Power Lifter (vegan)<br />Jack LaLanne - Fitness Guru (vegan)</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /></span><span style="font-family: Arial; font-size: 130%;"><span style="color: #990000;"> • </span></span><span style="color: black; font-family: Arial; font-size: 130%;">WRESTLING<br />Chris Campbell - 1980 World Champion Wrestler<br />Killer Kowalski - Wrestler</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /></span><span style="font-family: Arial; font-size: 130%;"><span style="color: #990000;"> • </span></span><span style="color: black; font-family: Arial; font-size: 130%;">TRIATHLON AND MARATHON RUNNING<br />Dave Scott - 6-time winner of the Ironman Triathlon<br />Sixto Linares - World Record holder in the 24-hour Triathlon<br />Lucy Stephens - Triathlete (vegan)<br />Debbie Lawrence - 5k record holder<br />Ruth Heidrich - 3 Time Ironman, marathoner & age-group record holder (vegan)<br />Sally Eastall - Marathon runner (vegan)</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /></span><span style="font-family: Arial; font-size: 130%;"><span style="color: #990000;"> • </span></span><span style="color: black; font-family: Arial; font-size: 130%;">MARTIAL ARTS<br />Ridgely Abele - 8 Time National Champion in Karate</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /></span><span style="font-family: Arial; font-size: 130%;"><span style="color: #990000;"> • </span></span><span style="color: black; font-family: Arial; font-size: 130%;">TENNIS<br />Bille Jean King - Tennis Champion<br />Martina Navratilova - Tennis Champion (vegan)<br />Peter Burwash - Tennis Champion (vegan)</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /></span><span style="font-family: Arial; font-size: 130%;"><span style="color: #990000;"> • </span></span><span style="color: black; font-family: Arial; font-size: 130%;">SKATEBOARDING<br />Brad Staba - Pro Skateboarder<br />Andrew Reynolds - Pro Skateboarder<br />Brian Sumner - Pro Skateboarder<br />Brian Anderson - Pro Skateboarder<br />Sergei Trudnowski - Pro Skateboarder<br />Rick Mc Crank - Pro Skateboarder<br />Ed Templeton - Pro Skateboarder<br />Jamie Thomas - Pro Skateboarder<br />Geoff Rowley - Pro Skateboarder<br />Steve Berra - Pro Skateboarder<br />Laban Pheidas - Pro Skateboarder</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /></span><span style="font-family: Arial; font-size: 130%;"><span style="color: #990000;"> • </span></span><span style="color: black; font-family: Arial; font-size: 130%;">SKATING<br />Sorya Bonali - Ice Skater<br />Joanna Conway - Ice Skater<br /><br />So you are not alone in your desire to be a vegetarian athlete.</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /></span><span style="font-family: Arial; font-size: 130%;"><span style="color: #990000;">• </span></span><span style="font-family: Arial; font-size: 130%;">For more information about vegetarian nutrition and sports, read ...</span><br />
<span style="font-family: Arial; font-size: 130%;"><br /></span><span style="font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/0471348082/virtuesofsoy/"><span style="font-family: Arial;">The Vegetarian Sports Nutrition Guide: Peak Performance for Everyone from Beginners to Gold Medalists</span></a></span><span style="font-family: Arial; font-size: 130%;"> by Lisa Dorfman</span><span style="font-size: 130%;"></span><br />
<span style="font-size: 130%;"></span><span style="font-family: Arial; font-size: 130%;"><br /></span><span style="font-family: Arial; font-size: 130%;"><span style="color: #990000;"></span></span><span style="font-family: Arial; font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/0738212547/virtuesofsoy/">Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life</a> by Brendan Braizier</span><br />
<span style="font-family: Arial; font-size: 130%;"></span><span style="color: black; font-family: Arial; font-size: 130%;"><br /></span><span style="color: black; font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/3000178538/virtuesofsoy/"><span style="font-family: Arial;">Vegan + Sports . Vegan Nutrition and Endurance Sports</span></a></span><span style="color: black; font-family: Arial; font-size: 130%;"> by Arnold Wiegand</span><br />
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<span style="font-family: Arial; font-size: 130%;"><span style="color: #990000;">• </span></span><span style="color: black; font-family: Arial; font-size: 130%;">For more information about soy protein, with great vegetarian and vegan recipes, read my book...</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /></span><span style="color: black; font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/1581127065/virtuesofsoy/"><span style="font-family: Arial;">Virtues of Soy: A Practical Health Guide and Cookbook</span></a></span><span style="color: black; font-family: Arial; font-size: 130%;"></span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /></span><span style="font-family: Arial; font-size: 130%;"><span style="color: #990000;"> • </span></span><span style="color: black; font-family: Arial; font-size: 130%;">For more sports and nutrition information, read my Q&A's . . .</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /></span><span style="color: black; font-size: 130%;"><a href="http://healthyadviceblog.blogspot.com/2009/07/marathon-training-and-vegetarian-diet.html"><span style="font-family: Arial;">"Marathon training and vegetarian diet?"</span></a></span><br />
<span style="color: black; font-size: 130%;"><br /></span><span style="color: black; font-family: Arial; font-size: 130%;"> </span><span style="color: black; font-size: 130%;"><a href="http://healthyadviceblog.blogspot.com/2009/07/muscle-building-and-vegetarian-diet.html"><span style="font-family: Arial;">"Muscle Building and Vegetarian Diet Requirements."</span></a></span><br />
<span style="color: black; font-size: 130%;"><br /></span><span style="color: black; font-family: Arial; font-size: 130%;"> </span><span style="color: black; font-size: 130%;"><a href="http://healthyadviceblog.blogspot.com/2009/08/protein-weight-gain-advice-for-16-year.html"><span style="font-family: Arial;">"Protein and Weight-gain</span></a></span><br />
<span style="color: black; font-size: 130%;"><br /></span><span style="color: #333333; font-size: 130%;"><span style="font-family: arial;">Copyright © by Monique N. Gilbert.</span></span><br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"></span><span style="font-family: arial;">All rights reserved.</span></span><br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"><br /></span><span style="font-family: arial;">Permission must be obtained to use information from this blog.</span></span><br />
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<span style="color: #33cc00; font-family: Arial; font-size: 130%;">Want to improve your health naturally,</span><span style="color: #33cc00; font-size: 130%;"><br /></span><span style="color: #33cc00; font-family: Arial; font-size: 130%;">feel energetic, stress-free and full of life?</span><span style="font-size: 130%;"><br /></span><span style="font-size: 130%;"><br /></span><span style="color: #99ff99; font-family: Arial; font-size: 130%;"><span style="color: #cc0000;">Get the guidance and encouragement you need to </span></span><br />
<span style="color: #99ff99; font-family: Arial; font-size: 130%;"><span style="color: #cc0000;">achieve your goals.</span></span><span style="font-size: 130%;"><br /></span><span style="font-size: 130%;"><br /></span><span style="font-size: 130%;"><a href="http://www.moniquengilbert.com/"><span style="font-family: Arial;">Click here to learn more about Monique N. Gilbert's</span></a><a href="http://www.moniquengilbert.com/"><br /></a><a href="http://www.moniquengilbert.com/"><span style="font-family: Arial;">Personal Health, Nutrition & Wellness Writing.</span></a></span><br />
<span style="font-family: arial,sans-serif; font-size: 130%;">~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br />
<span style="font-family: arial,sans-serif; font-size: 130%;"><br /><a href="http://www.moniquengilbert.com/">Monique N. Gilbert, BSc.</a> 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.</span></div>
Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-6650478260163459512009-07-30T10:19:00.000-07:002012-10-08T15:26:20.799-07:00Muscle Building and Vegetarian Diet Requirements.<span style="color: lime; font-family: Arial; font-size: 130%;"><br /><span style="color: #990000;">Question:</span></span><span style="font-size: 130%;"><b style="color: #990000;"><span style="font-family: Arial;"> </span></b></span><span style="font-family: Arial; font-size: 130%;">Hello, I am looking for resources on vegetarian bodybuilding, books, etc ... I have had great difficulty finding nutritional information and resources concerning vegetarianism and bodybuilding. The medical professionals tell me to eat red meats and decrease my carbohydrate intake. (By the way, I am a carb addict.) It would be great to find some menu planning options. I am sure I'm not the only guy in this boat. Any assistance you may be able to offer will be greatly appreciated. Dave</span><br />
<span style="font-family: Arial; font-size: 130%;"><br /></span><span style="color: lime; font-family: Arial; font-size: 130%;"><span style="color: #990000;"><br />Answer:</span> </span><span style="font-family: Arial; font-size: 130%;">Being a vegetarian athlete in any form requires an understanding of the important role nutrition plays in achieving optimal fitness and athletic abilities. As you have found out, a direct relationship exists between diet and physical performance. Heavy physical activity requires an increase in nutritionally dense calories and a higher fluid intake. Careful planing of what you eat and drink is essential.<br /><br />Your energy exertion has to be in balance with your calorie intake. An imbalance will result in weight loss in you don't consume enough calories, or weight gain if you consume too much. If you notice your weight going in the wrong direction, adjustments to your diet and activity levels need to be made.<br /><br />Many vegetarian athletes do not realize that they digest their foods more quickly than non-vegetarian athletes. This means that you will need to eat more often to compensate for the higher energy needs of an athlete or bodybuilder.<br /><br />Maintaining variety and balance in the foods you eat is also important. While you may need to increase your protein intake, it probably is not as much as you think. As long as athletes consume an adequate amount of daily calories, there is no need to increase protein intake except when engaging in long-distance endurance activities or heavy-duty weight training.<br /><br />Only under these extreme conditions do athletes need to pump up the protein. Otherwise the excess protein will be broken down and what is not burned for energy will be turned into fat.<br /><br />The best way to build muscles is by strength-training and building exercises, and eating a balanced diet. You will also need to increase your intake of complex carbohydrates to prevent loss of lean muscle tissue. In fact, according to the Journal of the American Dietetic association, "athletes who wish to increase muscle mass should meet their energy requirements first, through an adequate intake of carbohydrate, and then check that they have met their protein needs."<br /><br />Basically, dietary composition should consist of 60-70% carbohydrates, 10-20% protein, and no more than 30% fat (preferable monounsaturated and polyunsaturated) of total daily calories. Remember that protein and carbohydrates have 4 calories for each gram, while fat has 9 calories for each gram.</span><br />
<span style="font-family: Arial; font-size: 130%;"><br /></span><span style="font-family: Arial; font-size: 130%;"><span style="color: #990000;"> </span></span><span style="font-family: Arial; font-size: 130%;"><span style="color: #990000;"> • </span></span><span style="font-family: Arial; font-size: 130%;">For information about vegetarian nutrition and sports, read ...</span><br />
<span style="font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/0471348082/virtuesofsoy/"><span style="font-family: Arial;">The Vegetarian Sports Nutrition Guide: Peak Performance for Everyone from Beginners to Gold Medalists</span></a></span><span style="font-family: Arial; font-size: 130%;"> by Lisa Dorfman</span><br />
<span style="font-size: 130%;"></span><span style="font-family: Arial; font-size: 130%;"><br /></span><span style="font-family: Arial; font-size: 130%;"><span style="color: #990000;"> • </span></span><span style="font-family: Arial; font-size: 130%;">For information about vegan diets and athletes, read ...</span><span style="font-family: Arial; font-size: 130%;"><span style="font-size: 18;"><br /></span></span><span style="font-family: Arial; font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/0738212547/virtuesofsoy/">Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life</a> by Brendan Braizier</span><br />
<span style="font-family: Arial; font-size: 130%;"><br /></span><span style="font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/3000178538/virtuesofsoy/"><span style="font-family: Arial;">Vegan + Sports . Vegan Nutrition and Endurance Sports</span></a></span><span style="font-family: Arial; font-size: 130%;"> by Arnold Wiegand</span><br />
<span style="font-family: Arial; font-size: 130%;"><br /></span><span style="font-family: Arial; font-size: 130%;"><span style="color: #990000;"> • </span></span><span style="font-family: Arial; font-size: 130%;">For great vegetarian and vegan recipes, read my book ...</span><span style="font-size: 130%;"><span style="font-family: Arial;"> </span></span><br />
<span style="font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/1581127065/virtuesofsoy/"><span style="font-family: Arial;">Virtues of Soy: A Practical Health Guide and Cookbook</span></a></span><span style="font-family: Arial; font-size: 130%;"></span><br />
<span style="font-family: Arial; font-size: 130%;"><br /></span><span style="font-family: Arial; font-size: 130%;">Also, check out my Q&A's:</span><br />
<span style="font-family: Arial; font-size: 130%;"><br /></span><span style="font-family: Arial; font-size: 130%;"><span style="color: #990000;"> • </span></span><span style="font-family: Arial; font-size: 130%;"> For an inspirational list of vegetarian athletes, "</span><span style="font-size: 130%;"><a href="http://www.geocities.com/healthyadvice/Fitness-Exercise-Q5"><span style="font-family: Arial;">I</span></a><span style="font-family: Arial;"><a href="http://healthyadviceblog.blogspot.com/2009/07/im-teen-athlete-do-i-need-meat-because.html">'m a teen athlete - Do I "need" things from meat because of my age?</a></span></span><span style="font-family: Arial; font-size: 130%;">"</span><br />
<span style="font-family: Arial; font-size: 130%;"><br /></span><span style="font-family: Arial; font-size: 130%;"><span style="color: #990000;"> • </span></span><span style="font-family: Arial; font-size: 130%;">For information about Vegetarian Nutrition and Athletes <a href="http://healthyadviceblog.blogspot.com/2009/08/protein-weight-gain-advice-for-16-year.html">"</a></span><a href="http://healthyadviceblog.blogspot.com/2009/08/protein-weight-gain-advice-for-16-year.html"><span style="font-size: 130%;"><span style="font-family: Arial;">Protein & Weight Gain</span></span><span style="font-family: Arial; font-size: 130%;">"</span></a><br />
<span style="font-family: Arial; font-size: 130%;"><br />For more inspiration, go to these two vegetarian bodybuilders websites.</span><br />
<span style="font-family: Arial; font-size: 130%;"><br /></span><span style="font-family: Arial; font-size: 130%;"><span style="color: #990000;"> • </span></span><span style="font-family: Arial; font-size: 130%;">Steve Holt's Vegetarian Bodybuilder at ...</span><span style="font-size: 130%;"><a href="http://vegetarianbodybuilder.com/index2.html"><span style="font-family: Arial;">http://vegetarianbodybuilder.com/index2.html</span></a></span><br />
<span style="font-size: 130%;"><br /></span><span style="font-family: Arial; font-size: 130%;"><span style="color: #990000;"> • </span></span><span style="font-family: Arial; font-size: 130%;">Jane Black: Champion Weightlifter and Vegan Activist at ...</span><span style="font-size: 130%;"><br /></span><span style="font-size: 130%;"><a href="http://www.vrg.org/journal/vj2000jan/2000janjaneblack.htm"><span style="font-family: Arial;">http://www.vrg.org/journal/vj2000jan/2000janjaneblack.htm</span></a></span><br />
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<span style="color: #33cc00; font-family: Arial; font-size: 130%;">Want to improve your health naturally,</span><span style="color: #33cc00; font-size: 130%;"><br /></span><span style="color: #33cc00; font-family: Arial; font-size: 130%;">feel energetic, stress-free and full of life?</span><span style="font-size: 130%;"><br /></span><span style="font-size: 130%;"><br /></span><span style="color: #99ff99; font-family: Arial; font-size: 130%;"><span style="color: #cc0000;">Get the guidance and encouragement you need to </span></span><br />
<span style="color: #99ff99; font-family: Arial; font-size: 130%;"><span style="color: #cc0000;">achieve your goals.</span></span><span style="font-size: 130%;"><br /></span><span style="font-size: 130%;"><br /></span><span style="font-size: 130%;"><a href="http://www.moniquengilbert.com/"><span style="font-family: Arial;">Click here to learn more about Monique N. Gilbert's</span></a><a href="http://www.moniquengilbert.com/"><br /></a><a href="http://www.moniquengilbert.com/"><span style="font-family: Arial;">Personal Health, Nutrition & Wellness Writing.</span></a></span><br />
<span style="font-family: arial,sans-serif; font-size: 130%;">~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br />
<br />
<span style="font-family: arial,sans-serif; font-size: 130%;"><a href="http://www.moniquengilbert.com/">Monique N. Gilbert, BSc.</a> 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.</span><br />
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<span style="color: #333333;"><span style="font-size: 14;"><br /></span></span></div>
Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-47838212186569913922009-07-28T16:19:00.000-07:002012-10-08T15:38:25.701-07:00Low energy levels and out of breath while hiking?<span style="color: black; font-family: Arial; font-size: 130%;"><br /><span style="color: #990000;">Question:</span></span><span style="color: #990000; font-size: 130%;"><b><span style="font-family: Arial;"> </span></b></span><span style="color: black; font-family: Arial; font-size: 130%;">Hi, I'm a vegetarian for only 3 months. I do a lot of hiking and mountaineering and last week was my first hike after going vegetarian and was having a hard time climbing up the mountain. It's the first time I felt that way, because I've been hiking for years now and am pretty capable and go ahead of the pack.<br /><br />Last week I was feeling very tired after about 10 minutes of walking and had to stop every 5 minutes to take a breather. I was so tired so easily and was having a hard time breathing and keeping up with my friends.<br /><br />I'm just looking for help, what to do, what to eat, and any information that might help me. Hiking is important to me, so is becoming vegetarian. I'll have my next hike next month and am hoping that I can regain my old strength and stamina back.<br />Thanks! Sharlene</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /></span><span style="color: black; font-family: Arial; font-size: 130%;"><span style="color: #990000;">Answer: </span> </span><span style="color: black; font-family: Arial; font-size: 130%;">A number of factors may be the cause of your reduced energy levels, like physical condition, calories and dietary composition, rest, and dehydration. I am not sure how often you hiked before. But if you have been a vegetarian for 3 months, and this was your first hike since becoming one, you may have gotten a little out of condition.<br /><br />After 2 weeks of inactivity our muscles will start to lose strength. Your brain still remembers how you performed the last time you went hiking and thinks your energy level will be the same, even though you had not hiked for 3 months. You may just need a little strength training and conditioning to get back into the swing of things after your brief hiatus.<br /><br />Total caloric intake and dietary composition may also be the cause, especially since you just recently changed your diet. Being a vegetarian means that you need to make sure that you eat enough calories to ensure a proper energy level.<br /><br />It also means that you need to learn how to substitute the animal-based nutrients that you eliminated from your diet with vegetable-based nutrients. Also, you need to plan ahead and prepare your body for your high level of physical exertion.<br /><br />Eat more complex carbohydrates 2-3 days before your hike. This will give you the energy required for this activity. Having the night before your hike a big plate of pasta with tomato sauce full of veggies and textured soy protein (TVP) is a great choice because it will give you the complex carbohydrates and protein your body will need.<br /><br />Since vegetable proteins are digested more quickly than animal proteins, you may also need to take along with you on your hike a high protein snack like nuts and dry fruits (trail-mix), a soy protein/power bar, or a soy protein shake. Vegetarian athletes need to consume high energy foods for peak performance during periods of heavy physical exertion.<br /><br />Sleep and rest are also essential for optimum performance. This is the time our body does its cell repair and rejuvenation. The night before your next hike, make sure you go to bed early to help you get a good restful night's sleep.<br /><br />The morning of your hike, drink a lot of water (about 2 to 3 cups). Dehydration is usually the number one factor in low energy levels. Storing up on water before a heavy workout will ensure that you start out on the right foot.<br /><br />Take along a water bottle and take frequent sips along the way, about every 15 to 20 minutes. Don't wait until you are thirsty, by then you are already dehydrated. After your hike, you will still need to drink fluids (about 2 to 3 cups) to replace what you lost in evaporation by exhalation and sweat.</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /></span><span style="font-family: Arial; font-size: 130%;"><span style="color: #990000;"> • </span></span><span style="color: black; font-family: Arial; font-size: 130%;">For more information about nutrition recommendations for vegetarian athletes<br />read my Fitness & Exercise Q&A's . . .</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /> "</span><span style="color: black; font-size: 130%;"><a href="http://healthyadviceblog.blogspot.com/2009/07/eating-suggestions-when-running-from.html"><span style="font-family: Arial;">Vegan eating suggestions when running from class to class?</span></a></span><span style="color: black; font-family: Arial; font-size: 130%;">"</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /> "</span><span style="color: black; font-size: 130%;"><a href="http://healthyadviceblog.blogspot.com/2009/07/marathon-training-and-vegetarian-diet.html"><span style="font-family: Arial;">Marathon training and vegetarian diet?</span></a></span><span style="color: black; font-family: Arial; font-size: 130%;">"</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /> "</span><span style="color: black; font-size: 130%;"><a href="http://healthyadviceblog.blogspot.com/2009/07/vegetarian-diet-plans-for-competitive.html"><span style="font-family: Arial;">Vegetarian diet plans for competitive athletes?</span></a></span><span style="color: black; font-family: Arial; font-size: 130%;">"</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /> "</span><span style="color: black; font-size: 130%;"><a href="http://healthyadviceblog.blogspot.com/2009/07/muscle-building-and-vegetarian-diet.html"><span style="font-family: Arial;">Muscle Building and Vegetarian Diet Requirements.</span></a></span><span style="color: black; font-family: Arial; font-size: 130%;">"</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /> "</span><span style="color: black; font-size: 130%;"><a href="http://healthyadviceblog.blogspot.com/2009/07/im-teen-athlete-do-i-need-meat-because.html"><span style="font-family: Arial;">I'm a teen athlete - Do I need meat because of my age?</span></a></span><span style="color: black; font-family: Arial; font-size: 130%;">"</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /> "</span><span style="color: black; font-size: 130%;"><a href="http://healthyadviceblog.blogspot.com/2009/08/protein-weight-gain-advice-for-16-year.html"><span style="font-family: Arial;">Protein & weight gain advice for 16 year old weight-lifter.</span></a></span><span style="color: black; font-family: Arial; font-size: 130%;">"</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /></span><span style="font-family: Arial; font-size: 130%;"><span style="color: #990000;"> • </span></span><span style="color: black; font-family: Arial; font-size: 130%;">For more information about soy, read </span><span style="color: black; font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/1581127065/virtuesofsoy/"><span style="font-family: Arial;">Virtues of Soy: A Practical Health Guide and Cookbook</span></a></span><br />
<span style="color: black; font-size: 130%;"><span style="font-family: Arial;"> </span><a href="http://www.geocities.com/virtuesofsoy/Book-Ordering-Info.html"><span style="font-family: Arial;"><br /></span></a></span><span style="font-family: Arial; font-size: 130%;"><span style="color: #990000;"> • </span></span><span style="color: black; font-family: Arial; font-size: 130%;">For information about nutrition and sports, read ...</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /> </span><span style="color: black; font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/0471348082/virtuesofsoy/"><span style="font-family: Arial;">The Vegetarian Sports Nutrition Guide: Peak Performance for Everyone from Beginners </span></a></span><span style="color: black; font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/0471348082/virtuesofsoy/"><span style="font-family: Arial;">to Gold Medalists</span></a></span><span style="color: black; font-family: Arial; font-size: 130%;"> by Lisa Dorfman</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /> </span><span style="color: black; font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/3000178538/virtuesofsoy/"><span style="font-family: Arial;">Vegan + Sports . Vegan Nutrition and Endurance Sports</span></a></span><span style="color: black; font-family: Arial; font-size: 130%;"> by Arnold Wiegand</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /></span><span style="font-family: Arial; font-size: 130%;"><span style="color: #990000;"> • </span></span><span style="color: black; font-family: Arial; font-size: 130%;">For information about fatigue, read </span><span style="color: black; font-size: 130%;"><a href="http://en.wikipedia.org/wiki/Fatigue_%28physical%29"><span style="font-family: Arial;">http://en.wikipedia.org/wiki/Fatigue_%28physical%29</span></a></span><br />
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<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;">Copyright © by Monique N. Gilbert.</span></span><br />
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<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"></span><span style="font-family: arial;">All rights reserved.</span></span><br />
<br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"><br /></span><span style="font-family: arial;">Permission must be obtained to use information from this blog.</span></span><br />
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<span style="font-family: Arial; font-size: 130%;">~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span></div>
<div style="text-align: center;">
<span style="color: #33cc00; font-family: Arial; font-size: 130%;">Want to improve your health naturally,</span><span style="color: #33cc00; font-size: 130%;"><br /></span><span style="color: #33cc00; font-family: Arial; font-size: 130%;">feel energetic, stress-free and full of life?</span><span style="font-size: 130%;"><br /></span><span style="font-size: 130%;"><br /></span><span style="color: #99ff99; font-family: Arial; font-size: 130%;"><span style="color: #cc0000;">Get the guidance and encouragement you need to </span></span><br />
<span style="color: #99ff99; font-family: Arial; font-size: 130%;"><span style="color: #cc0000;">achieve your goals.</span></span><span style="font-size: 130%;"><br /></span><span style="font-size: 130%;"><br /></span><span style="font-size: 130%;"><a href="http://www.moniquengilbert.com/"><span style="font-family: Arial;">Click here to learn more about Monique N. Gilbert's</span></a><a href="http://www.moniquengilbert.com/"><br /></a><a href="http://www.moniquengilbert.com/"><span style="font-family: Arial;">Personal Health, Nutrition & Wellness Writing.</span></a></span><br />
<span style="font-family: arial,sans-serif; font-size: 130%;">~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br />
<span style="font-family: arial,sans-serif; font-size: 130%;"><br /><a href="http://www.moniquengilbert.com/">Monique N. Gilbert, BSc.</a> 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.</span><br />
<span style="font-family: arial,sans-serif; font-size: 130%;"><br /></span></div>
Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-73275524755352385172009-07-27T20:29:00.000-07:002012-10-08T15:40:15.547-07:00Vegetarian diet plans for competitive athletes?<br />
<span style="color: lime; font-family: Arial; font-size: 130%;"><span style="font-size: 18;"><span style="color: #990000;">Question:</span></span></span><span style="color: #990000; font-size: 130%;"><b><span style="font-family: Arial;"><span style="font-size: 18;"> </span></span></b></span><span style="font-family: Arial; font-size: 130%;"><span style="font-size: 18;">Can you give me information on vegetarian diet plans for competitive athletes? Due to my training schedule, I require higher amounts of protein etc.</span></span><br />
<span style="font-family: Arial; font-size: 130%;"><span style="font-size: 18;"><br /></span></span><span style="color: lime; font-family: Arial; font-size: 130%;"><span style="font-size: 18;"><span style="color: #990000;">Answer:</span> </span></span><span style="font-family: Arial; font-size: 130%;"><span style="font-size: 18;">There are many ways for a vegetarian athlete to increase the protein in their diet safely and healthily. You can increase your intake of high-protein soy products like Tempeh, Textured Soy Protein (TSP) and Soy Protein Powders. These soy foods are easy to prepare and have high quality protein that does not produce the detrimental effects of animal proteins.<br /><br />TSP is great when toasted and added to chili or spaghetti sauce.<br /><br />Tempeh, which has the highest amount of protein, is wonderful if you are in a hurry and want something hearty and satisfying. Just cut it into strips, sprinkle on some soy sauce or hickory smoke seasoning (if you want a bacon-like flavor), saute with onions, mushrooms and peppers, and stuff it all into a pita bread or wrap it all up in a tortilla.<br /><br />Soy protein powders are the quickest way to boost the protein content of smoothies and shakes, which can be a terrific breakfast or between meal snack.</span></span><br />
<span style="font-family: Arial; font-size: 130%;"><span style="font-size: 18;"><br /></span></span><span style="font-family: Arial; font-size: 130%;"><span style="color: #990000; font-weight: bold;">• </span></span><span style="font-family: Arial; font-size: 130%;"><span style="font-size: 18;">For information about vegan diets and athletes, read ...</span></span><br />
<span style="font-family: Arial; font-size: 130%;"><span style="font-size: 18;"><br /></span></span><span style="font-family: Arial; font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/0738212547/virtuesofsoy/">Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life</a> by Brendan Braizier</span><br />
<span style="font-family: Arial; font-size: 130%;"> </span><span style="font-family: Arial; font-size: 130%;"><br /></span><span style="font-family: Arial; font-size: 130%;"><span style="font-size: 18;"> </span></span><span style="font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/3000178538/virtuesofsoy/"><span style="font-family: Arial;"><span style="font-size: 18;">Vegan + Sports . Vegan Nutrition and Endurance Sports</span></span></a></span><span style="font-family: Arial; font-size: 130%;"><span style="font-size: 18;"> by Arnold Wiegand</span></span><br />
<span style="font-family: Arial; font-size: 130%;"><span style="font-size: 18;"><br /></span></span><span style="font-family: Arial; font-size: 130%;"><span style="color: #990000; font-weight: bold;">• </span></span><span style="font-family: Arial; font-size: 130%;"><span style="font-size: 18;">For great vegetarian and vegan recipes, read my book ...</span></span><br />
<span style="font-family: Arial; font-size: 130%;"><span style="font-size: 18;"><br /></span></span><span style="font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/1581127065/virtuesofsoy/"><span style="font-family: Arial;"><span style="font-size: 18;">Virtues of Soy: A Practical Health Guide and Cookbook</span></span></a></span><br />
<br />
<span style="font-family: Arial; font-size: 130%;"><span style="color: #990000; font-weight: bold;">• </span></span><span style="font-family: Arial; font-size: 130%;"><span style="font-size: 18;">For information about nutrition and sports, go to ...</span></span><br />
<span style="font-family: Arial; font-size: 130%;"><span style="font-size: 18;"><br /></span></span><span style="font-size: 130%;"><a href="http://en.wikipedia.org/wiki/Nutrition#Nutrition_and_sports"><span style="font-family: Arial;"><span style="font-size: 18;">http://en.wikipedia.org/wiki/Nutrition#Nutrition_and_sports </span></span></a></span><span style="font-family: Arial; font-size: 130%;"><span style="font-size: 18;"></span></span><br />
<span style="font-family: Arial; font-size: 130%;"><span style="font-size: 18;"><br /></span></span><span style="font-family: Arial; font-size: 130%;"><span style="color: #990000; font-weight: bold;">• </span></span><span style="font-family: Arial; font-size: 130%;"><span style="font-size: 18;">For more sports and nutrition information, read my Q&A's . . .</span></span><br />
<span style="font-family: Arial; font-size: 130%;"><span style="font-size: 18;"><br />"</span></span><a href="http://healthyadviceblog.blogspot.com/2009/07/marathon-training-and-vegetarian-diet.html"><span style="font-size: 130%;"><span style="font-family: Arial;"><span style="font-size: 18;">Marathon training and vegetarian diet?</span></span></span></a><span style="font-family: Arial; font-size: 130%;"><span style="font-size: 18;">"</span></span><br />
<br />
<span style="font-family: Arial; font-size: 130%;"><span style="font-size: 18;"> </span></span><span style="font-size: 130%;"><a href="http://healthyadviceblog.blogspot.com/2009/07/muscle-building-and-vegetarian-diet.html"><span style="font-family: Arial;"><span style="font-size: 18;">"Muscle Building and Vegetarian Diet Requirements."</span></span></a></span><br />
<br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;">Copyright © by Monique N. Gilbert.</span></span><br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;">All rights reserved.</span></span><br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"><br /></span><span style="font-family: arial;">Permission must be obtained to use information from this blog.</span></span><br />
<span style="color: black; font-size: 130%;"><br /></span>
<br />
<div style="text-align: center;">
<span style="font-family: Arial; font-size: 130%;">~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br />
<span style="font-family: Arial; font-size: 130%;"> </span><span style="font-size: 130%;"><br /></span></div>
<div style="text-align: center;">
<span style="color: #33cc00; font-family: Arial; font-size: 130%;">Want to improve your health naturally,</span><span style="color: #33cc00; font-size: 130%;"><br /></span><span style="color: #33cc00; font-family: Arial; font-size: 130%;">feel energetic, stress-free and full of life?</span><span style="font-size: 130%;"><br /></span><span style="font-size: 130%;"><br /></span><span style="color: #99ff99; font-family: Arial; font-size: 130%;"><span style="color: #cc0000;">Get the guidance and encouragement you need to </span></span><br />
<span style="color: #99ff99; font-family: Arial; font-size: 130%;"><span style="color: #cc0000;">achieve your goals.</span></span><span style="font-size: 130%;"><br /></span><span style="font-size: 130%;"><br /></span><span style="font-size: 130%;"><a href="http://www.moniquengilbert.com/"><span style="font-family: Arial;">Click here to learn more about Monique N. Gilbert's</span></a><a href="http://www.moniquengilbert.com/"><br /></a><a href="http://www.moniquengilbert.com/"><span style="font-family: Arial;">Personal Health, Nutrition & Wellness Writing.</span></a></span><br />
<span style="font-size: 130%;"><br /></span><span style="font-family: arial,sans-serif; font-size: 130%;">~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br />
<span style="font-family: arial,sans-serif; font-size: 130%;"><br /><a href="http://www.moniquengilbert.com/">Monique N. Gilbert, BSc.</a> 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.</span><br />
</div>
Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-70942870051780592402009-07-26T16:30:00.000-07:002012-10-08T15:42:48.311-07:00Natural remedies to heal muscles, ligaments & tendons.<span style="color: black; font-family: Arial; font-size: 130%;"><span style="font-size: 18;"><br /><span style="color: #990000;">Question:</span></span></span><span style="color: black; font-size: 130%;"><b><span style="font-family: Arial;"><span style="font-size: 18;"> </span></span></b></span><span style="color: black; font-family: Arial; font-size: 130%;"><span style="font-size: 18;">Hi, I am a 29 yr old female. I have been a vegetarian for about 10 years. I first went off red meat at 15, then seafood, then turkey and chicken when I was about 20/21 yrs old.<br /><br />I am now almost vegan. I have stopped eating dairy almost completely. I avoid foods with animal products when possible to read the label or get a straight answer in a restaurant. I am becoming concerned because I seem to be getting injured a lot lately.<br /><br />Over the last couple of years, I have had several instances of lower back injury. This has required physical therapy and in most cases taking anti-inflammatory and anti-spasm drugs until the pain subsides enough to handle. My knees are also an issue and I cannot seem to handle even a simple hike without pain.<br /><br />I am concerned because not only does it happen a lot, but the injuries are not healing quickly. Currently, my knee is in pain from hitting it on a pole 2 weeks ago, my toe is in pain from hitting it on something in the hall 3 days ago and I am now practically immobilized by pain in my upper back. I pulled something in my upper back lifting groceries yesterday. The only other time I have experienced upper back pain is when I was in a car accident 10 years ago and I have not felt is since.<br /><br />It is not just the injuries that concern me. I played darts and my muscles were sore for days. Just regular darts and I didn't play for all that long. Even simple tasks seem to cause muscle soreness and it can last for a long time. I am very concerned.<br /><br />Could this be diet related? I get the feeling that my muscles, ligaments, or tendons are not getting what they need to bounce back like they should. It seems that my muscles, or ligaments or tendons or all of the above are deteriorating. I have tried to talk to my regular doctor about it, but I have gotten nowhere. What should I do? Thank you</span></span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><span style="font-size: 18;"><br /></span></span><span style="color: black; font-family: Arial; font-size: 130%;"><span style="font-size: 18;"><span style="color: #990000;">Answer:</span> </span></span><span style="color: black; font-family: Arial; font-size: 130%;"><span style="font-size: 18;">You may want to add some fresh pineapple and pineapple juice to your diet. Pineapples are high in the enzyme bromelain, which is a natural anti-inflammatory and encourages healing.<br /><br />According to Dr. Andrew Weil, the bromelain in pineapples has many health benefits. "Bromelain has an anti-inflammatory effect and is a very effective treatment for severe bruises and hematomas. It can promote the healing of injuries (including sprains and strains) and relieve pain, swelling, and tenderness. Studies have also shown that bromelain can reduce postoperative swelling, . . . Other studies have suggested that bromelain can help relieve symptoms of rheumatoid arthritis."<br /><br />You may also want to add ginger and turmeric (also known as curcumin) to your diet as well, because they too have anti-inflammatory effects. I believe that the best way to obtain these healthful compounds is from food sources.<br /><br />However, you can also take them in pill form for days that you do not eat pineapple, ginger or turmeric. These can be found at health food stores and most drug stores.<br /><br />If you decide to take these, Dr. Weil recommends taking: two 500 mg capsules of powdered ginger 1-2 times a day with food; 400 to 600 mg capsules of turmeric (curcumin) three times a day; and/or 250 mg of bromelain three times a day on an empty stomach.<br /><br />To help with your back pain, you may want to try yoga and stretch exercises. Yoga is terrific for improving your overall muscle tone and posture, safely strengthening your back, balancing your nerve performance, promoting flexibility and neutralizing stress.<br /><br />Stretching exercises that focus upon your hamstrings and abdominal exercises are also good to minimize back spasms, provide back support and strengthen back muscles.</span></span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><span style="font-size: 18;"><br /></span></span><span style="font-family: Arial; font-size: 130%;"><span style="color: #990000;"> • </span></span><span style="color: black; font-family: Arial; font-size: 130%;"><span style="font-size: 18;">For more information, visit Dr. Andrew Weil's website at </span></span><span style="color: black; font-size: 130%;"><a href="http://www.drweil.com/"><span style="font-family: Arial;"><span style="font-size: 18;">www.drweil.com</span></span></a></span><span style="color: black; font-family: Arial; font-size: 130%;"><span style="font-size: 18;">.</span></span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><span style="font-size: 18;"><br /></span></span><span style="font-family: Arial; font-size: 130%;"><span style="color: #990000;"> • </span></span><span style="color: black; font-family: Arial; font-size: 130%;"><span style="font-size: 18;">To find a yoga teacher, class or event near you, go to the YogaFinder website at </span></span><span style="color: black; font-size: 130%;"><a href="http://www.yogafinder.com/"><span style="font-family: Arial;"><span style="font-size: 18;">www.yogafinder.com/</span></span></a></span><span style="color: black; font-family: Arial; font-size: 130%;"><span style="font-size: 18;">.</span></span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><span style="font-size: 18;"><br /></span></span><span style="font-family: Arial; font-size: 130%;"><span style="color: #990000;"> • </span></span><span style="color: black; font-family: Arial; font-size: 130%;"><span style="font-size: 18;">A great yoga video is</span></span><span style="color: black; font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/B00004YZH1/virtuesofsoy/"><span style="font-family: Arial;"><span style="font-size: 18;"> Basic Yoga Workout for Dummies</span></span></a></span><span style="color: black; font-family: Arial; font-size: 130%;"><span style="font-size: 18;"> with Sara Ivanhoe</span></span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><span style="font-size: 18;"><br /></span></span><span style="font-family: Arial; font-size: 130%;"><span style="color: #990000;"> • </span></span><span style="color: black; font-family: Arial; font-size: 130%;"><span style="font-size: 18;">Also you may want to read my article "</span></span><span style="color: blue;"><a href="http://moniquengilbert.blogspot.com/2009/08/pineapples-natures-healing-fruit.html"><span style="font-size: 130%;"><span style="font-family: Arial;"><span style="font-size: 18;">Pineapples: The Healing Fruit of the Tropics with recipe for Pina-Banana Orange Smoothie</span></span></span></a></span><span style="color: yellow; font-family: Arial; font-size: 130%;"><span style="font-size: 18;"><span style="color: black; font-size: 130%;">"</span></span></span><br />
<span style="color: yellow; font-family: Arial; font-size: 130%;"><span style="font-size: 18;"><span style="color: black; font-size: 130%;"><br /></span></span></span><span style="color: #333333; font-size: 130%;"><span style="font-family: arial;">Copyright © by Monique N. Gilbert.</span></span><br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"></span><span style="font-family: arial;">All rights reserved.</span></span><br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"><br /></span><span style="font-family: arial;">Permission must be obtained to use information from this blog.</span></span><br />
<span style="color: black; font-size: 130%;"><br /></span>
<div style="text-align: center;">
<span style="font-family: Arial; font-size: 130%;">~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span></div>
<div style="text-align: center;">
<span style="color: #33cc00; font-family: Arial; font-size: 130%;">Want to improve your health naturally,</span><span style="color: #33cc00; font-size: 130%;"><br /></span><span style="color: #33cc00; font-family: Arial; font-size: 130%;">feel energetic, stress-free and full of life?</span><span style="font-size: 130%;"><br /></span><span style="font-size: 130%;"><br /></span><span style="color: #99ff99; font-family: Arial; font-size: 130%;"><span style="color: #cc0000;">Get the guidance and encouragement you need to achieve your goals.</span></span><span style="font-size: 130%;"><br /></span><span style="font-size: 130%;"><br /></span><span style="font-size: 130%;"><a href="http://www.moniquengilbert.com/"><span style="font-family: Arial;">Click here to learn more about Monique N. Gilbert's</span></a><a href="http://www.moniquengilbert.com/"><br /></a><a href="http://www.moniquengilbert.com/"><span style="font-family: Arial;">Personal Health, Nutrition & Wellness Writing.</span></a></span><br />
<span style="font-family: arial,sans-serif; font-size: 130%;">~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br />
<span style="font-family: arial,sans-serif; font-size: 130%;"><br /><a href="http://www.moniquengilbert.com/">Monique N. Gilbert, BSc.</a> 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.<br /></span><br />
</div>
Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-8794575175654117762009-07-25T16:07:00.000-07:002012-10-08T15:46:12.799-07:00Marathon training and a vegetarian diet?<span style="color: lime; font-family: Arial; font-size: 130%;"><br /><span style="color: #990000;">Question:</span></span><span style="color: #990000; font-size: 130%;"><b><span style="font-family: Arial;"> </span></b></span><span style="font-family: Arial; font-size: 130%;">I am training for a marathon in November. I do not eat meat, dairy, eggs, or refined sugar products. I am concerned about what to eat while training for maximum nutrition and performance. In addition, I am interested in what I should eat pre-race and post-race. Also, most sources recommend some sort of refreshment during the race but nothing I have seen recommended is compatible with my diet. Any input or recommended resources would be greatly appreciated.</span><br />
<span style="font-family: Arial; font-size: 130%;"><br /></span><span style="color: lime; font-family: Arial; font-size: 130%;"><span style="color: #cc0000;"><span style="color: #990000;">Answer:</span> </span> </span><span style="font-family: Arial; font-size: 130%;">When training for a marathon or any other strenuous activity, certain nutritional aspects need to be addressed. You will need to increase your intake of protein and complex carbohydrates.<br /><br />Being a vegan or strict vegetarian means, you will need to add to your diet, high-protein foods from vegetable sources, such as tempeh, textured soy protein, whole soybeans (like edamame) and other legumes. Heavy physical activity may require around 0.62 grams of protein a day per pound of body weight. The added vegetable protein will help with your muscle development. It will also help with your need for short bursts of energy, like when you need to sprint.<br /><br />You will also need to increase your intake of complex carbohydrates, like that found in whole grains and root vegetables. Try adding more whole wheat breads and pasta, brown rice, oatmeal, potatoes, sweet potatoes, carrots, etc. The added complex carbs will increase your energy level when doing long-term, endurance type activities, like running a marathon.<br /><br />A wonderful pre-race meal would be to make a tomato-based spaghetti sauce which contains textured soy protein, and have it over a big plate of pasta.<br /><br />After the race, to help you regain your energy and recovery, eat a grilled tempeh sandwich made with mushrooms, peppers and onions on whole wheat bread or in a whole wheat pita.<br /><br />During the race, you may need to coordinate with a friend to have a beverage that you can drink that will help keep your electrolytes and blood sugar level stable. You may want to try just lemon juice and water, sweetened with stevia or any other sweetener you find acceptable. (Stevia comes from the intensely sweet leaves of the Stevia rebaudiana plant -- native to South America. It can be found at most health food stores.)<br /><br />If this is inconvenient or not allowed during the marathon, try to drink as much water as you can get. Dehydration is the biggest factor to fatigue and muscle cramping.</span><br />
<span style="font-family: Arial; font-size: 130%;"><br /></span><span style="font-family: Arial; font-size: 130%;"><span style="color: #990000; font-weight: bold;">• </span></span><span style="font-family: Arial; font-size: 130%;">For more information about vegan diets and marathon training, read ...</span><br />
<span style="font-family: Arial; font-size: 130%;"><br /></span><span style="font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/3000178538/virtuesofsoy/"><span style="font-family: Arial;">Vegan + Sports . Vegan Nutrition and Endurance Sports</span></a></span><span style="font-family: Arial; font-size: 130%;"> by Arnold Wiegand</span><br />
<span style="font-family: Arial; font-size: 130%;"><br /></span><span style="font-family: Arial; font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/0738212547/virtuesofsoy/">Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life</a> by Brendan Braizier</span><br />
<span style="font-family: Arial; font-size: 130%;"></span><span style="font-family: Arial; font-size: 130%;"><br /><span style="color: #990000; font-weight: bold;">• </span>For some great vegan recipes and more information about soy, get my book</span><br />
<span style="font-family: Arial; font-size: 130%;"></span><span style="font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/1581127065/virtuesofsoy/"><span style="font-family: Arial;">Virtues of Soy: A Practical Health Guide and Cookbook</span></a></span><span style="font-family: Arial; font-size: 78%;"><span style="font-size: 18;"><span style="font-size: 130%;"><br /></span></span></span><br />
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<span style="color: #33cc00; font-family: Arial; font-size: 130%;">Want to improve your health naturally,</span><span style="color: #33cc00; font-size: 130%;"><br /></span><span style="color: #33cc00; font-family: Arial; font-size: 130%;">feel energetic, stress-free and full of life?</span><span style="font-size: 130%;"><br /></span><span style="font-size: 130%;"><br /></span><span style="color: #99ff99; font-family: Arial; font-size: 130%;"><span style="color: #cc0000;">Get the guidance and encouragement you need to achieve your goals.</span></span><span style="font-size: 130%;"><br /></span><span style="font-size: 130%;"><br /></span><span style="font-size: 130%;"><a href="http://www.moniquengilbert.com/"><span style="font-family: Arial;">Click here to learn more about Monique N. Gilbert's</span></a><a href="http://www.moniquengilbert.com/"><br /></a><a href="http://www.moniquengilbert.com/"><span style="font-family: Arial;">Personal Health, Nutrition & Wellness Writing.</span></a></span><br />
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<span style="font-family: arial,sans-serif; font-size: 130%;"><br /><a href="http://www.moniquengilbert.com/">Monique N. Gilbert, BSc.</a> 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.<br /></span></div>
Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-19653122369791240562009-07-24T14:07:00.000-07:002012-10-08T15:47:44.094-07:00Vegan custard recipe?<span style="color: #990000; font-family: Arial; font-size: 130%;"><br />Question:</span><span style="color: black; font-size: 130%;"><b style="font-family: arial;"><span style="color: yellow;"> </span></b></span><span style="color: black; font-family: Arial; font-size: 130%;">Dear Monique, Could you help. I'm looking for a recipe for custard (vegan). Thank you, Leo</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /></span><span style="color: black; font-family: Arial; font-size: 130%;"><span style="color: #990000;">Answer:</span> </span><span style="color: black; font-family: Arial; font-size: 130%;">Vegans and vegetarians wanting to make an eggless and dairy-free custard/pudding can do so by using flour, soymilk, sugar, salt and what ever flavoring desired (vanilla, chocolate, lemon, etc.). This can easily be made on the stove top or in the microwave.<br /><br />A quick, non-cooking method for vegan custard/pudding is to combine in a food processor: silken tofu, sugar, salt and flavoring. I have four recipes on pages 169 to 171 of my book "</span><span style="color: black; font-size: 130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/1581127065/virtuesofsoy/" style="font-family: arial;"><span style="color: #3333ff;">Virtues of Soy: A Practical Health Guide and Cookbook</span></a></span><span style="color: black; font-family: Arial; font-size: 130%;">", which details both of these methods.</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br />For more information about soy or my book visit The Virtues of Soy website at </span><span style="color: black; font-size: 130%;"><a href="http://virtuesofsoy.blogspot.com/" style="font-family: arial;"><span style="color: #3333ff;">virtuesofsoy.blogspot.com</span></a></span><br />
<span style="color: black; font-size: 130%;"><br /></span><span style="color: #333333; font-size: 130%;"><span style="font-family: arial;">Copyright © by Monique N. Gilbert.</span></span><br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"></span><span style="font-family: arial;">All rights reserved.</span></span><br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"><br /></span><span style="font-family: arial;">Permission must be obtained to use information from this blog.</span></span><br />
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<span style="color: #33cc00; font-family: Arial; font-size: 130%;"><br />Want to improve your health naturally,</span><br />
<span style="color: #33cc00; font-family: Arial; font-size: 130%;">feel energetic, stress-free and full of life?</span><br />
<br />
<span style="color: #99ff99; font-family: Arial; font-size: 130%;"><span style="color: #cc0000;">Get the guidance and encouragement you need to </span></span><br />
<span style="color: #99ff99; font-family: Arial; font-size: 130%;"><span style="color: #cc0000;">achieve your goals.</span></span><br />
<br />
<span style="font-size: 130%;"><a href="http://www.moniquengilbert.com/"><span style="font-family: Arial;">Click here to learn more about Monique N. Gilbert's</span></a></span><br />
<span style="font-size: 130%;"><a href="http://www.moniquengilbert.com/"><span style="font-family: Arial;">Personal Health, Nutrition & Wellness Writing.</span></a></span></div>
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<div style="text-align: center;">
<span style="font-family: arial,sans-serif; font-size: 130%;">~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span></div>
<div style="text-align: center;">
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<span style="font-family: arial,sans-serif; font-size: 130%;"><a href="http://www.moniquengilbert.com/">Monique N. Gilbert, BSc.</a> 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.<br /></span></div>
Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-50441034898083850432009-07-23T14:11:00.000-07:002012-10-08T15:51:38.204-07:00Nutritional value of soybean sprouts?<span style="color: black; font-family: Arial; font-size: 130%;"><br /><span style="color: #990000;">Question:</span></span><span style="color: black; font-size: 130%;"><b><span style="color: yellow; font-family: Arial;"> </span></b></span><span style="color: black; font-family: Arial; font-size: 130%;">I have introduced soybean sprouts into my diet in salads, soups, and included it with vegetables on a daily basis. Do soybean sprouts offer all that soy has to offer? Thanks.</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br /></span><span style="color: black; font-family: Arial; font-size: 130%;"><span style="color: #990000;">Answer:</span> </span><span style="color: black; font-family: Arial; font-size: 130%;">Yes, all the nutrients contained in whole soybeans (like edamame and soynuts) are also found in soybean sprouts. The health benefits are similar as well.<br /><br />Eating soybean sprouts is great, but avoid eating raw sprouts in large quantities. Most raw legumes like peas, chickpeas, lentils and beans contain natural toxins that protect the plant from being eaten by insects and animals.<br /><br />These natural toxins may negatively impact your immune system if you eat a large amount of raw soybean sprouts. However, most of these toxins are broken down and destroyed by the heat of cooking. Therefore, I believe it is best to eat the majority of your soybean sprouts cooked, and occasionally eat them raw in salads. A little will not create adverse effects.<br /><br />I also urge you to try other nutrient-packed soy foods like </span><a href="http://virtuesofsoy.blogspot.com/2009/08/soy-food-descriptions.html"><span style="color: black; font-size: 130%;"><span style="color: #3333ff; font-family: Arial;">tempeh, edamame, soynuts and textured soy protein</span></span></a><span style="color: black; font-family: Arial; font-size: 130%;">. This will add variety to your healthful diet and you will also benefit from their high quality protein, isoflavones, and fiber.<br /><br />The key to maintaining a healthy diet is to make healthy foods taste good. Otherwise, you will not continue to eat them. Another important factor is food preparation. The nutrients in some foods, as previously stated, are best absorbed and digested when the foods are cooked, sometimes it is the other way around. Remember to eat everything in moderation and nothing to excess.</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><br />For more information about soy, visit:</span><br />
<span style="color: black; font-family: Arial; font-size: 130%;"><a href="http://virtuesofsoy.blogspot.com/"><span style="color: #3333ff; font-family: Arial;">the Virtues of Soy website</span></a><br />and </span><span style="color: black; font-size: 130%;"><br /><a href="http://en.wikipedia.org/wiki/Soybean"><span style="color: #3333ff; font-family: Arial;">http://en.wikipedia.org/wiki/Soybean</span></a></span><br />
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<span style="color: black; font-family: arial; font-size: 130%;"><br /></span>
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;">Copyright © by Monique N. Gilbert.</span></span><br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"></span><span style="font-family: arial;">All rights reserved.</span></span><br />
<span style="color: #333333; font-size: 130%;"><span style="font-family: arial;"><br /></span><span style="font-family: arial;">Permission must be obtained to use information from this blog.</span></span><br />
<br />
<div style="text-align: center;">
<span style="font-family: Arial; font-size: 130%;">~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span></div>
<div style="text-align: center;">
<span style="color: #33cc00; font-family: Arial; font-size: 130%;"><br />Want to improve your health naturally,</span><br />
<span style="color: #33cc00; font-family: Arial; font-size: 130%;">feel energetic, stress-free and full of life?</span><br />
<br />
<span style="color: #99ff99; font-family: Arial; font-size: 130%;"><span style="color: #cc0000;">Get the guidance and encouragement you need to </span></span><br />
<span style="color: #99ff99; font-family: Arial; font-size: 130%;"><span style="color: #cc0000;">achieve your goals.</span></span><br />
<br />
<span style="font-size: 130%;"><a href="http://www.moniquengilbert.com/"><span style="font-family: Arial;">Click here to learn more about Monique N. Gilbert's</span></a></span><br />
<span style="font-size: 130%;"><a href="http://www.moniquengilbert.com/"><span style="font-family: Arial;">Personal Health, Nutrition & Wellness Writing.</span></a></span></div>
<br />
<div style="text-align: center;">
<span style="font-family: arial,sans-serif; font-size: 130%;">~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span></div>
<div style="text-align: center;">
<br />
<span style="font-family: arial,sans-serif; font-size: 130%;"><a href="http://www.moniquengilbert.com/">Monique N. Gilbert, BSc.</a> 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.</span></div>
Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.com