tag:blogger.com,1999:blog-79217471143652750882011-07-08T11:37:47.798-07:00Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comBlogger741100tag:blogger.com,1999:blog-7921747114365275088.post-1209843232573549382009-08-17T09:10:00.000-07:002009-08-17T09:16:20.834-07:00<span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><span style="color: rgb(153, 0, 0);">Question:</span></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><b style="font-family:arial;"><span style="color: rgb(255, 255, 0);"> </span></b></span><span style="color: rgb(0, 0, 0);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.<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer:</span> </span><span style="color: rgb(0, 0, 0);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.<br /><br /></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><span style="color: rgb(0, 0, 0);font-family:Arial;" >Also, read my Q&amp;A's . . .<br /></span></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><span style="color: rgb(0, 0, 0);font-family:arial;" ><span style="color: rgb(0, 0, 0);"><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: rgb(51, 51, 255);">"How can I tighten my torso after losing a lot of weight?"</span></span></a></span></span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><span style="color: rgb(0, 0, 0);font-family:Arial;" ><br /><a href="http://healthyadviceblog.blogspot.com/2009/08/safe-weight-loss.html">"Safe Weight Loss"</a><br /><br /></span><span style="color: rgb(0, 0, 0);font-family:arial;" ><a href="http://healthyadviceblog.blogspot.com/2009/08/weight-loss-program-for-vegans-and.html"><span style="color: rgb(51, 51, 255);">"Weight loss program for vegans and vegetarians?"</span></a><br /><br /></span><span style="color: rgb(0, 0, 0);font-family:arial;" ><span style="color: rgb(0, 0, 0);"><a href="http://healthyadviceblog.blogspot.com/2009/07/i-have-weight-problem-please-help.html"><span style="font-family:arial;"><span style="color: rgb(51, 51, 255);">"</span><span style="color: rgb(51, 51, 255);"> I have a weight problem - please help!</span><span style="color: rgb(51, 51, 255);">"</span></span></a><br /></span><br /></span><br /><span style="color: rgb(51, 51, 51);"><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);"><br /></span> <div style="text-align: center;"><span style="font-family:Arial;">~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div> <div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;" ><span style="color: rgb(204, 0, 0);">Get the guidance and encouragement you need to achieve your goals.</span></span><br /><br /><a href="http://www.moniquengilbert.com/"><span style="font-family:Arial;">Click here to learn more about Monique N. Gilbert's</span></a><br /><a href="http://www.moniquengilbert.com/"><span style="font-family:Arial;">Personal Health, Nutrition &amp; Wellness Writing.</span></a><br /></div><br /><span style="font-family:arial,sans-serif;">~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><div style="text-align: center;"><br /><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.<br /><br /></span></div> <p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></a></p> <div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></a></div></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-120984323257354938?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-24219957605734023332009-08-16T09:41:00.000-07:002009-08-17T13:55:38.457-07:00<span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><span style="color: rgb(153, 0, 0);">Question:</span></span><span style="color: rgb(0, 0, 0);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<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer:</span> </span><span style="color: rgb(0, 0, 0);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&amp;A </span><a href="http://healthyadviceblog.blogspot.com/2009/06/what-are-non-dairy-vegetarian-sources.html"><span style="color: rgb(0, 0, 0);font-size:130%;" ><span style="font-family:arial;"><span style="color: rgb(51, 51, 255);">"What are non-dairy vegetarian sources for calcium?"</span></span></span></a><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />(2) "Protecting Your Bones" at </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /><a style="font-family: arial;" href="http://www.pcrm.org/health/prevmed/strong_bones.html"> http://www.pcrm.org/health/prevmed/strong_bones.html</a></span><span style="color: rgb(51, 51, 255);font-family:Arial;font-size:130%;" ><br /><span style="color: rgb(0, 0, 0);">(3) "Calcium in Plant-Based Diets" at</span> </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.pcrm.org/health/veginfo/vsk/calcium.html"><span style="color: rgb(51, 51, 255);">http://www.pcrm.org/health/veginfo/vsk/calcium.html</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />(4) "The Protein Myth: The Building Blocks of Life" at </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.pcrm.org/health/veginfo/vsk/protein_myth.html"><span style="color: rgb(51, 51, 255);">http://www.pcrm.org/health/veginfo/vsk/protein_myth.html</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /></span><span style="color: rgb(0, 0, 0);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%;"><a href="http://virtuesofsoy.blogspot.com/2009/07/be-young-and-healthy-by-building-strong.html"><br /></a></span><br /><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >For more information about foods with natural anti-inflammatory properties, read . . .<br /><br />(1) My Q&amp;A </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.geocities.com/healthyadvice/Fitness-Exercise-Q9.html"><span style="color: rgb(51, 51, 255);">"Natural remedies for healing muscles, ligaments and tendons" </span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><br />(2) Dr. Andrew Weil's Q&amp;A </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.drweil.com/u/QA/QA357903/"><span style="color: rgb(51, 51, 255);">"Arthritis Alternatives?"<br /><br /><br /></span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >For more information about ...<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >• </span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" > Osteoarthritis, go to </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://en.wikipedia.org/wiki/Osteoarthritis"><span style="color: rgb(51, 51, 255);">http://en.wikipedia.org/wiki/Osteoarthritis</span></a><a style="font-family: arial;" href="http://www.drweil.com/drw/app/cda/drw_cda.php?command=TodayQA&amp;pt=Question&amp;questionId=6019"><span style="color: rgb(51, 51, 255);"><br /></span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />• </span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" > Glucosamine, go to </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://en.wikipedia.org/wiki/Glucosamine"><span style="color: rgb(51, 51, 255);">http://en.wikipedia.org/wiki/Glucosamine</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />• </span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" > Chondroitin sulfate, go to </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://en.wikipedia.org/wiki/Chondroitin_sulfate"><span style="color: rgb(51, 51, 255);">http://en.wikipedia.org/wiki/Chondroitin_sulfate</span></a></span><br /><br /><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Also, for recipes and more information about a healthy vegetarian and vegan diet, read my book<br /></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/1581127065/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">Virtues of Soy: A Practical Health Guide and Cookbook</span></a><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/1581127065/virtuesofsoy/"><i><span style="color: rgb(51, 51, 255);"><br /><br /></span></i></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Other Recommended Books...<br />• </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/0907337260/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">Plant Based Nutrition and Health </span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />by Stephen Walsh<br />• </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/1570671443/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">The New Becoming Vegetarian: The Essential Guide To A Healthy Vegetarian Diet</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />by Vesanto Melina &amp; Brenda Davis<br /><br /></span><br /><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span> <div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div> <div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a></span><br /></div><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><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 /><br /></span></div> <p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p> <div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-2421995760573402333?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-54683457600727854672009-08-15T11:36:00.000-07:002009-08-17T12:00:16.229-07:00<span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><span style="color: rgb(153, 0, 0);">Question:</span></span><span style="color: rgb(0, 0, 0);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<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer:</span> </span><span style="color: rgb(0, 0, 0);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: rgb(0, 0, 0);font-size:130%;" ><span style="font-family:arial;"><span style="color: rgb(51, 51, 255);">Virtues of Soy</span></span></span></a><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" > website.<br /><br />Also read my article </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a href="http://virtuesofsoy.blogspot.com/2009/07/coping-with-menopause-naturally.html"><span style="font-family:arial;"><span style="color: rgb(51, 51, 255);">"COPING WITH MENOPAUSE NATURALLY: Alternatives to HRT" with recipe for "Golden Tofu Strips"</span></span></a><a style="font-family: arial;" href="http://www.geocities.com/moniquengilbert/article-menopause-naturally.html"><span style="color: rgb(255, 255, 0);"><br /></span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />And read </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.pcrm.org/health/prevmed/menopause.html"><span style="color: rgb(51, 51, 255);">"A Natural Approach to Menopause"</span></a></span><span style="color: rgb(51, 51, 255);font-family:Arial;font-size:78%;" ><span style="font-size:18;"><span style="color: rgb(0, 0, 0);font-size:130%;" ><span style="font-family:arial;"> <span style="font-size:130%;">at www.pcrm.org</span></span></span><br /></span></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/1581127065/virtuesofsoy/"><i><span style="color: rgb(51, 51, 255);"><br /></span></i></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Recommended Books...<br />• </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/0907337260/virtuesofsoy/"><span style="color: rgb(51, 51, 255);"></span></a></span><span style="color: rgb(0, 0, 0);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: rgb(0, 0, 0);font-size:130%;" ><span style="font-family:arial;"><span style="color: rgb(51, 51, 255);"><a href="http://www.amazon.com/exec/obidos/ASIN/0307237257/virtuesofsoy/">Ageless: The Naked Truth About Bioidentical Hormones</a><br /><span style="color: rgb(0, 0, 0);"> by Suzanne Somers<br /><br /></span></span></span></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ></span><span style="color: rgb(0, 0, 0);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 /><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span> <div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div> <div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a></span><br /></div><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><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 /><br /></span></div> <p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p> <div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-5468345760072785467?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-47102360114267798772009-08-14T13:27:00.001-07:002009-08-17T09:16:41.139-07:00<span style="color: rgb(153, 0, 0);font-family:Arial;font-size:130%;" ><br />Question:</span><span style="color: rgb(0, 0, 0);font-family:arial;font-size:130%;" ><b style="font-family:arial;"><span style="color: rgb(255, 255, 0);"> </span></b></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Monique, I recently read one of your Q&amp;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<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer:</span> </span><span style="color: rgb(0, 0, 0);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: rgb(0, 0, 0);font-family:arial;font-size:130%;" ><br /></span></span><span style="color: rgb(0, 0, 0);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: rgb(0, 0, 0);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: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><br />(2) "Weight Management - Position of ADA" at </span><span style="color: rgb(0, 0, 0);font-family:arial;font-size:130%;" ><a href="http://www.eatright.org/ada/files/Weight_Management.pdf">http://www.eatright.org/ada/files/Weight_Management.pdf</a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />(3) All about exercising at </span><span style="color: rgb(0, 0, 0);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: rgb(0, 0, 0);font-size:130%;" ><span style="color: rgb(0, 0, 0);font-family:Arial;" ><br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;" >For more weight loss advice, read my Q&amp;A's . . .<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:arial;" ><a href="http://healthyadviceblog.blogspot.com/2009/08/weight-loss-program-for-vegans-and.html"><span style="color: rgb(51, 51, 255);">"Weight loss program for vegans and vegetarians?"</span></a><br /><br /></span><span style="color: rgb(0, 0, 0);font-family:arial;" ><span style="color: rgb(0, 0, 0);"><a href="http://healthyadviceblog.blogspot.com/2009/07/i-have-weight-problem-please-help.html"><span style="font-family:arial;"><span style="color: rgb(51, 51, 255);">"</span><span style="color: rgb(51, 51, 255);"> I have a weight problem - please help!</span><span style="color: rgb(51, 51, 255);">"</span></span></a><br /><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: rgb(51, 51, 255);">"How can I tighten my torso after losing a lot of weight?"</span></span></a><br /></span><br /></span><br /><span style="color: rgb(51, 51, 51);"><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);"><br /></span> <div style="text-align: center;"><span style="font-family:Arial;">~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div> <div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;" ><span style="color: rgb(204, 0, 0);">Get the guidance and encouragement you need to achieve your goals.</span></span><br /><br /><a href="http://www.moniquengilbert.com/"><span style="font-family:Arial;">Click here to learn more about Monique N. Gilbert's</span></a><br /><a href="http://www.moniquengilbert.com/"><span style="font-family:Arial;">Personal Health, Nutrition &amp; Wellness Writing.</span></a><br /></div><br /><span style="font-family:arial,sans-serif;">~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><div style="text-align: center;"><br /><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.<br /><br /></span></div> <p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></a></p> <div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></a></div></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-4710236011426779877?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-38980532162419491232009-08-13T10:43:00.001-07:002009-08-17T09:17:03.213-07:00<span style="font-size:130%;"><br /><span style="font-family:arial;"><span style="color: rgb(153, 0, 0);">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 /><br /><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer:</span> </span><span style="color: rgb(0, 0, 0);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: rgb(0, 0, 0);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: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><br />For more information about vegetarianism go to </span><span style="color: rgb(0, 0, 0);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: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><br />For more information about veganism go to </span><span style="color: rgb(0, 0, 0);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: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >For recipes and more information about a healthy vegetarian and vegan diet, read my book<br /></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/1581127065/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">Virtues of Soy: A Practical Health Guide and Cookbook</span></a><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/1581127065/virtuesofsoy/"><i><span style="color: rgb(51, 51, 255);"><br /><br /></span></i></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Other Recommended Books...<br />• </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/0907337260/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">Plant Based Nutrition and Health </span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /> by Stephen Walsh<br />• </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/1570671443/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">The New Becoming Vegetarian: The Essential Guide To A Healthy Vegetarian Diet</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /> by Vesanto Melina &amp; Brenda Davis</span><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span><br /><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Also, read my Q&amp;A </span><span style="color: rgb(0, 0, 0);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><br /><br /></span><br /><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span> <div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div> <div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a></span><br /></div><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><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 /><br /></span></div> <p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p> <div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-3898053216241949123?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-35281459366526627072009-08-12T13:50:00.000-07:002009-08-12T14:01:34.027-07:00<span style="color: rgb(0, 0, 0);font-size:100%;" ><br /></span><span style="color: rgb(153, 0, 0);font-family:Arial;font-size:130%;" >Question:</span><span style="color: rgb(0, 0, 0);font-family:arial;font-size:130%;" ><b face="arial"> </b></span><span style="color: rgb(0, 0, 0);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<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer:</span> </span><span style="color: rgb(0, 0, 0);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: rgb(0, 0, 0);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: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><br />For great soy recipes, read ...<br /><br /></span><span style="color: rgb(0, 0, 0);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 /><br /><br /></span><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span> <div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div> <div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a></span><br /></div><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><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 /><br /></span></div> <p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p> <div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-3528145936652662707?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-7493871557572989592009-08-11T13:24:00.000-07:002009-08-12T13:50:10.795-07:00<span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><span style="color: rgb(153, 0, 0);">Question:</span></span><span style="color: rgb(0, 0, 0);font-family:arial;font-size:130%;" ><b><span style="color: rgb(255, 255, 0);"> </span></b></span><span style="color: rgb(0, 0, 0);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<br /><br /></span><span style="color: rgb(153, 0, 0);font-family:Arial;font-size:130%;" >Answer:</span><span style="color: rgb(153, 0, 0);font-family:arial;font-size:130%;" ><b><span style="color: rgb(255, 255, 0);"> </span></b></span><span style="color: rgb(0, 0, 0);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.<br /><br /></span><span style="color: rgb(0, 0, 0);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: rgb(51, 51, 255);font-family:arial;font-size:130%;" ><a href="http://www.holisticmed.com/aspartame/">http://www.holisticmed.com/aspartame/</a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><br />(4) Splenda information at </span><span style="color: rgb(0, 0, 0);font-family:arial;font-size:130%;" ><a href="http://www.splenda.com/">http://www.splenda.com/</a><br /><br /></span><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span> <div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div> <div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a></span><br /></div><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><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 /><br /></span></div> <p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p> <div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-749387155757298959?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-84399687018539729432009-08-10T13:05:00.000-07:002009-08-12T13:15:00.684-07:00<span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><span style="color: rgb(153, 0, 0);">Question:</span></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><b face="arial"> </b></span><span style="color: rgb(0, 0, 0);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: rgb(0, 0, 0);font-size:130%;" ><br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer:</span> </span><span style="color: rgb(0, 0, 0);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: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" 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: rgb(0, 0, 0);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><br /><br /></span><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span> <div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div> <div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a></span><br /></div><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><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 /><br /></span></div> <p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p> <div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-8439968701853972943?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-75911212267200902912009-08-09T12:04:00.000-07:002009-08-17T14:43:39.372-07:00<span style="color: rgb(0, 0, 0);font-family:arial;font-size:130%;" ><br /></span><span style="color: rgb(153, 0, 0);font-family:Arial;font-size:130%;" >Question:</span><span style="color: rgb(153, 0, 0);font-size:130%;" ><b style="font-family:arial;"><span style="color: rgb(255, 255, 0);"> </span></b></span><span style="color: rgb(0, 0, 0);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<br /><br /></span><span style="color: rgb(153, 0, 0);font-family:Arial;font-size:130%;" >Answer: </span><span style="color: rgb(0, 0, 0);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: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://en.wikipedia.org/wiki/Seitan"><span style="color: rgb(51, 51, 255);">http://en.wikipedia.org/wiki/Seitan</span></a><br /><br /><span style="font-family:arial;">Also, check out this seitan cookbook</span><br /><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/0757003044/virtuesofsoy/">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: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;"><br /><br /></span></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Other Recommended Reading...<br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >• </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/1557883599/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">The Mediterranean Vegan Kitchen</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />by Donna Klein<br /><br />• </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/1569243581/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">Vegan with a Vengeance : Over 150 Delicious, Cheap, Animal-Free Recipes That Rock </span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />by Isa Chandra Moskowitz<br /><br />• </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/1570671036/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">Becoming Vegan: The Complete Guide to Adopting a Healthy Plant-Based Diet</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />by Brenda Davis &amp; Vesanto Melina<br /><br />• </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/0977080412/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">Vegan Freak: Being Vegan in a Non-Vegan World</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />by Bob Torres, Jenna Torres<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >• </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><span style="font-family:arial;"><span style="color: rgb(51, 51, 255);"><a href="http://www.amazon.com/exec/obidos/ASIN/156924264X/virtuesofsoy/">Veganomicon: The Ultimate Vegan Cookbook</a><br /><span style="color: rgb(51, 51, 255);"><span style="color: rgb(0, 0, 0);"> by Isa Chandra Moskowitz</span><br /><br /></span></span></span></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >• </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><span style="font-family:arial;"><span style="color: rgb(51, 51, 255);"><span style="color: rgb(0, 0, 0);"><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<br /></span></span></span></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /></span><br /><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span> <div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div> <div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a></span><br /></div><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><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 /><br /></span></div> <p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p> <div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-7591121226720090291?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-28166550231990540412009-08-08T12:01:00.000-07:002009-08-12T12:04:39.724-07:00<span style="color: rgb(0, 0, 0);font-size:100%;" ><br /></span><span style="color: rgb(153, 0, 0); font-family: arial;font-family:Arial;font-size:130%;" >Question:</span><span style="color: rgb(0, 0, 0); font-family: arial;font-size:130%;" ><b> </b></span><span style="color: rgb(0, 0, 0); font-family: arial;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 /><br /></span><span style="color: rgb(0, 0, 0); font-family: arial;font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer:</span> </span><span style="color: rgb(0, 0, 0); font-family: arial;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: rgb(0, 0, 0); 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: rgb(0, 0, 0); font-family: arial;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: rgb(0, 0, 0); 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 /><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span> <div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div> <div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a></span><br /></div><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><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 /><br /></span></div> <p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p> <div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-2816655023199054041?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-90087635223636018842009-08-07T11:57:00.000-07:002009-08-12T12:01:30.722-07:00<span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><span style="color: rgb(153, 0, 0);">Question:</span></span><span style="color: rgb(153, 0, 0);font-size:130%;" ><b style="font-family:arial;"><span style="color: rgb(255, 255, 0);"> </span></b></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Monique, Is it bad to eat the gills of the (portabella) mushroom? Bruce D.<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer:</span> </span><span style="color: rgb(0, 0, 0);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: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.fungi.com/"><span style="color: rgb(51, 51, 255);">www.fungi.com</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" > - it's an good source for information about medicinal and gourmet edible mushrooms.<br /><br />For more information about Portabella mushrooms, go to </span><span style="font-size:130%;"><a style="font-family: arial; color: rgb(0, 0, 0);" href="http://en.wikipedia.org/wiki/Button_mushroom#Portobello_mushroom"><span style="color: rgb(51, 51, 255);">http://en.wikipedia.org/wiki/Button_mushroom#Portobello_mushroom</span></a><br /></span><br /><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span><div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div><div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a></span><br /></div><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><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 /><br /></span></div><p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p><div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-9008763522363601884?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-13228833092696720202009-08-06T11:54:00.000-07:002009-08-12T11:57:38.638-07:00<span style="color: rgb(153, 0, 0);font-size:130%;" ><br /></span><span style="color: rgb(153, 0, 0); font-family: arial;font-family:Arial;font-size:130%;" >Question:</span><span style="color: rgb(0, 0, 0); font-family: arial;font-size:130%;" ><b face="arial"> </b></span><span style="color: rgb(0, 0, 0); font-family: arial;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 /><br /></span><span style="color: rgb(0, 0, 0); font-family: arial;font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer:</span> </span><span style="color: rgb(0, 0, 0); font-family: arial;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: rgb(0, 0, 0); font-family: arial;font-size:130%;" ><a href="http://www.healthfree.com/">http://www.healthfree.com</a></span><span style="color: rgb(0, 0, 0); font-family: arial;font-family:Arial;font-size:130%;" > or contact Ron by e-mail at </span><span style="color: rgb(0, 0, 0); font-family: arial;font-size:130%;" ><a face="arial" href="mailto:healthfree@healthfree.com">healthfree@healthfree.com</a></span><span style="color: rgb(0, 0, 0); font-family: arial;font-family:Arial;font-size:130%;" >.<br /><br />For more information about the raw food diet, go to </span><span style="color: rgb(0, 0, 0); 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: rgb(0, 0, 0); font-family: arial;font-family:Arial;font-size:130%;" > and about enzymes, go to </span><span style="color: rgb(0, 0, 0); font-family: arial;font-size:130%;" ><a href="http://en.wikipedia.org/wiki/Enzymes">http://en.wikipedia.org/wiki/Enzymes</a><br /><br /></span><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span><div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div><div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a></span><br /></div><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><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 /><br /></span></div><p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p><div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-1322883309269672020?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-15649534318487679362009-08-05T11:48:00.000-07:002009-08-12T11:54:20.031-07:00<span style="color: rgb(0, 0, 0);font-family:arial;font-size:130%;" ><br /></span><span style="color: rgb(153, 0, 0);font-family:Arial;font-size:130%;" >Question:</span><span style="color: rgb(153, 0, 0);font-family:arial;font-size:130%;" ><b><span style="color: rgb(255, 255, 0);"> </span></b></span><span style="color: rgb(0, 0, 0);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 /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer:</span> </span><span style="color: rgb(0, 0, 0);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: rgb(0, 0, 0);font-family:arial;font-size:130%;" ><a href="http://en.wikipedia.org/wiki/Yams"><span style="color: rgb(51, 51, 255);">http://en.wikipedia.org/wiki/Yams</span></a><br /><br /></span><span style="font-size:130%;"><br /></span><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span><div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div><div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a></span><br /></div><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><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 /><br /></span></div><p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p><div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-1564953431848767936?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-3664133520695278382009-08-04T11:29:00.000-07:002009-08-12T11:47:48.267-07:00<span style="color: rgb(0, 0, 0);font-family:arial;font-size:130%;" ><br /></span><span style="color: rgb(153, 0, 0);font-family:Arial;font-size:130%;" >Question:</span><span style="color: rgb(0, 0, 0);font-family:arial;font-size:130%;" ><b><span style="color: rgb(255, 255, 0);"> </span></b></span><span style="color: rgb(0, 0, 0);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<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer:</span> </span><span style="color: rgb(0, 0, 0);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.<br /><br /></span><span style="color: rgb(51, 51, 255);font-family:arial;font-size:130%;" ><a href="http://www.foodrevolution.org/what_about_soy.htm"><span style="color: rgb(51, 51, 255);">http://www.foodrevolution.org/what_about_soy.htm</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><br />The second is by Virginia Messina, MPH, RD &amp; 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.<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:arial;font-size:130%;" ><a href="http://www.veganoutreach.org/health/soysafe.html"><span style="color: rgb(51, 51, 255);">http://www.veganoutreach.org/health/soysafe.html</span></a></span><span style="color: rgb(0, 0, 0);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.<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:arial;font-size:130%;" ><a href="http://www.vegsource.com/articles/soy_update.htm"><span style="color: rgb(51, 51, 255);">http://www.vegsource.com/articles/soy_update.htm<br /><br /></span></a></span><span style="color: rgb(0, 0, 0);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 style="color: rgb(51, 51, 255); font-family: arial;" href="http://www.blogger.com/virtuesofsoy.blogspot.com"><span style=""><span style="color: rgb(51, 51, 255);">virtuesofsoy.blogspot.com</span></span></a><br /><br /></span><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span><div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div><div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a></span><br /></div><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><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 /><br /></span></div><p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p><div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-366413352069527838?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-70420108664679343142009-08-03T16:38:00.000-07:002009-08-05T16:51:19.182-07:00<span style="font-size:130%;"><br /></span><span style="color: rgb(153, 0, 0);font-family:Arial;font-size:130%;" >Question:</span><span style="color: rgb(0, 0, 0);font-size:130%;" ><b><span style="font-family:Arial;"> </span></b></span><span style="color: rgb(0, 0, 0);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<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer:</span> </span><span style="color: rgb(0, 0, 0);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: rgb(0, 0, 0);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: rgb(0, 0, 0);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...<br /></span><span style="color: rgb(0, 0, 0);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: rgb(0, 0, 0);font-family:Arial;font-size:130%;" > with Michelle Dozios<br />(ASIN = B00005LQ1L).<br />I have tried this video personally and love it!<br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" > (</span><span style="color: rgb(0, 0, 0);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: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >)</span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><br />You may also want to check out the book ...<br /></span><span style="color: rgb(0, 0, 0);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: rgb(0, 0, 0);font-family:Arial;font-size:130%;" > by Ellie Herman<br />(ISBN = 0764553976).<br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >(</span><span style="color: rgb(0, 0, 0);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: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >)</span><span style="color: rgb(255, 255, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(0, 0, 0);"><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<br /><br /><br /></span></span><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><span style="font-size:130%;"><br /></span><br /><div style="text-align: center;"><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: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >Want to improve your health naturally,</span><span style="font-size:130%;"><br /></span><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >feel energetic, stress-free and full of life?</span><span style="font-size:130%;"><br /><br /></span><span style="color: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">Get the guidance and encouragement you need to achieve your goals.</span></span><span style="font-size:130%;"><br /><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><br /></span><span style="font-size:130%;"><a href="http://www.moniquengilbert.com/"><span style="font-family:Arial;">Personal Health, Nutrition &amp; Wellness Writing.</span></a><br /><br /></span><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><span style="font-size:130%;"><br /></span><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%;"><br /><br /></span></div><p style="text-align: center;"><span style="font-size:130%;"><a href="http://www.tropicalmiamibeachweddings.com/"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></a></span></p><div style="text-align: center;"><span style="font-size:130%;"><a href="http://www.tropicalmiamibeachweddings.com/"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></a><br /></span><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><span style="font-size:130%;"><br /></span></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-7042010866467934314?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-63159576132942575432009-08-02T16:15:00.000-07:002009-08-05T16:18:44.371-07:00<span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);"><br />Question:</span> </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><b><span style=";font-family:Arial;" > </span></b></span><span style="color: rgb(0, 0, 0);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.<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer:</span> </span><span style="color: rgb(0, 0, 0);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...<br /> The Menstural Cycle read </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a href="http://en.wikipedia.org/wiki/Menstural_cycle"><span style=";font-family:Arial;" >http://en.wikipedia.org/wiki/Menstural_cycle<br /></span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /> Athletic Amenorrhea (loss of menstrual cycles due to excessive exercise) read<br /> </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a href="http://en.wikipedia.org/wiki/Amenorrhoea"><span style=";font-family:Arial;" >http://en.wikipedia.org/wiki/Amenorrhoea</span></a><br /><br /></span><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span><div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div><div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >Want to improve your health naturally,</span><span style="color: rgb(51, 204, 0);font-size:130%;" ><br /></span><span style="color: rgb(51, 204, 0);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: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a><br /></span><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~<br /><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 /><br /></span><p><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a><a href="http://www.tropicalmiamibeachweddings.com/"><br /></a><br /><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-6315957613294257543?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-70478552334057226252009-08-01T15:33:00.000-07:002009-08-05T16:07:57.018-07:00<span style="color: rgb(0, 255, 0);font-family:Arial;font-size:130%;" ><br /><span style="color: rgb(153, 0, 0);">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<br /><br /></span><span style="color: rgb(153, 0, 0);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:<br /><br />(1) "Food Power for Athletes: How will a vegetarian diet affect my athletic performance?" at </span><span style="color: rgb(51, 51, 255);font-size:130%;" ><a href="http://www.pcrm.org/health/veginfo/vegetarian_athletes.html"><span style="color: rgb(51, 51, 255);font-family:Arial;" >http://www.pcrm.org/health/veginfo/vegetarian_athletes.html</span></a></span><span style=";font-family:Arial;font-size:130%;" ><br /><br />(2) "Vegetarian Nutrition for Teenagers" at </span><span style="color: rgb(51, 51, 255);font-size:130%;" ><a href="http://www.vrg.org/nutrition/teennutrition.htm"><span style="color: rgb(51, 51, 255);font-family:Arial;" >www.vrg.org/nutrition/teennutrition.htm</span></a></span><span style="color: rgb(51, 51, 255);font-family:Arial;font-size:130%;" > </span><span style=";font-family:Arial;font-size:130%;" ><br /><br />(3) </span><span style=";font-family:Arial;font-size:130%;" >"Nutrition and athletic performance -- Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine" at </span><span style="font-size:130%;"><a style="color: rgb(51, 51, 255);" href="http://www.coach.ca/eng/nutrition/documents/sports_nutrition_position_2000.pdf"><span style="color: rgb(51, 51, 255);font-family:Arial;" >http://www.coach.ca/eng/nutrition/documents/sports_nutrition_position_2000.pdf</span></a><a href="http://www.coach.ca/eng/nutrition/documents/sports_nutrition_position_2000.pdf"><span style="font-family:Arial;"><br /></span></a><a href="http://www.coach.ca/eng/nutrition/documents/sports_nutrition_position_2000.pdf"><span style="font-family:Arial;"> </span></a></span><span style=";font-family:Arial;font-size:130%;" ><br />(4) </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><span style="font-size:130%;"><a href="http://www.physsportsmed.com/issues/1997/08aug/muscle.htm"><span style="color: rgb(0, 255, 0);font-family:Arial;" ></span></a><a href="http://www.physsportsmed.com/issues/1997/08aug/muscle.htm"><span style="font-family:Arial;"><br /><br /></span></a></span><span style=";font-family:Arial;font-size:130%;" >(5) </span><span style="color: rgb(51, 51, 255);font-size:130%;" ><a href="http://www.amazon.com/exec/obidos/ASIN/0471348082/virtuesofsoy/"><span style="color: rgb(51, 51, 255);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%;"><a href="http://www.coach.ca/eng/nutrition/documents/sports_nutrition_position_2000.pdf"><span style="color: rgb(51, 51, 255);font-family:Arial;" ></span></a><a href="http://www.coach.ca/eng/nutrition/documents/sports_nutrition_position_2000.pdf"><span style="font-family:Arial;"><br /><br /></span></a></span><span style=";font-family:Arial;font-size:130%;" >(6) </span><a href="http://www.amazon.com/exec/obidos/ASIN/0471348082/virtuesofsoy/"><span style="font-size:130%;"></span></a><span style="font-size:130%;"><a href="http://www.amazon.com/exec/obidos/ASIN/3000178538/virtuesofsoy/"><span style="color: rgb(51, 51, 255);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><span style=";font-family:Arial;font-size:130%;" ></span><span style="font-size:130%;"><a href="http://www.physsportsmed.com/issues/1997/08aug/muscle.htm"><span style="font-family:Arial;"><br /><br /></span></a></span><span style=";font-family:Arial;font-size:130%;" >(7)</span><span style="color: rgb(51, 51, 255);font-family:Arial;font-size:130%;" > </span><span style=";font-family:Arial;font-size:130%;" > My book </span><span style="font-size:130%;"><a style="color: rgb(51, 51, 255);" href="http://www.amazon.com/exec/obidos/ASIN/1581127065/virtuesofsoy/"><span style="color: rgb(51, 51, 255);font-family:Arial;" >Virtues of Soy: A Practical Health Guide and Cookbook</span></a><span style="color: rgb(51, 51, 255);"><span style="color: rgb(51, 51, 255);font-family:Arial;" > <span style="color: rgb(0, 0, 0);">by Monique N. Gilbert</span></span></span><br /></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /><br /></span><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span><div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div><div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >Want to improve your health naturally,</span><span style="color: rgb(51, 204, 0);font-size:130%;" ><br /></span><span style="color: rgb(51, 204, 0);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: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a><br /></span><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~<br /><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 /><br /></span><p><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a><a href="http://www.tropicalmiamibeachweddings.com/"><br /></a><br /><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-7047855233405722625?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-53677025247328989512009-07-31T14:42:00.000-07:002009-08-12T11:29:18.833-07:00<span style="color: rgb(153, 0, 0);font-family:Arial;font-size:130%;" ><br />Question:</span><span style="color: rgb(0, 0, 0);font-size:130%;" ><b><span style="color: rgb(255, 255, 0);font-family:Arial;" > </span></b></span><span style="color: rgb(0, 0, 0);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<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer: </span> </span><span style="color: rgb(0, 0, 0);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: rgb(0, 0, 0);font-size:130%;" ><span style="font-family:Arial;">tempeh, tofu, textured soy protein, etc.</span></span></a><span style="color: rgb(0, 0, 0);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.<br /><br /></span><span style=";font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);"> • </span></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >BASEBALL<br />Hank Aaron - All Time Baseball Home Run Champion<br />Jim Kaat - Baseball Player<br /><br /></span><span style=";font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);"> • </span></span><span style="color: rgb(0, 0, 0);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)<br /><br /></span><span style=";font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);"> • </span></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >BASKETBALL<br />B. J. Armstrong - Basketball Star<br />Bill Walton - Basketball Player<br /><br /></span><span style=";font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);"> • </span></span><span style="color: rgb(0, 0, 0);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<br /><br /></span><span style=";font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);"> • </span></span><span style="color: rgb(0, 0, 0);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 &amp; Mr. Universe<br />Bill Manetti - Power Lifting Champion<br />Pat Reeves - Power Lifter (vegan)<br />Jack LaLanne - Fitness Guru (vegan)<br /><br /></span><span style=";font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);"> • </span></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >WRESTLING<br />Chris Campbell - 1980 World Champion Wrestler<br />Killer Kowalski - Wrestler<br /><br /></span><span style=";font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);"> • </span></span><span style="color: rgb(0, 0, 0);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 &amp; age-group record holder (vegan)<br />Sally Eastall - Marathon runner (vegan)<br /><br /></span><span style=";font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);"> • </span></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >MARTIAL ARTS<br />Ridgely Abele - 8 Time National Champion in Karate<br /><br /></span><span style=";font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);"> • </span></span><span style="color: rgb(0, 0, 0);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)<br /><br /></span><span style=";font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);"> • </span></span><span style="color: rgb(0, 0, 0);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<br /><br /></span><span style=";font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);"> • </span></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >SKATING<br />Sorya Bonali - Ice Skater<br />Joanna Conway - Ice Skater<br /><br /><br />So you are not alone in your desire to be a vegetarian athlete.<br /><br /></span><span style=";font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">• </span></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >To find out more about sports nutrition, </span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >read </span><span style=";font-family:Arial;font-size:130%;" >"Nutrition and athletic performance -- Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine" at ...</span><span style=";font-family:Arial;font-size:130%;" ><br /><a href="http://www.coach.ca/eng/nutrition/documents/sports_nutrition_position_2000.pdf">http://www.coach.ca/eng/nutrition/documents/sports_nutrition_position_2000.pdf</a><br /><br /></span><span style=";font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);"> • </span></span><span style=";font-family:Arial;font-size:130%;" >For more information about vegetarian nutrition and sports, read ...<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%;"><br /></span><span style=";font-family:Arial;font-size:130%;" ><br /></span><span style=";font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);"></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<br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /></span><span style=";font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);"></span></span><span style="color: rgb(0, 0, 0);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: rgb(0, 0, 0);font-family:Arial;font-size:130%;" > by Arnold Wiegand<br /><br /></span><span style=";font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);"> • </span></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >For more information about soy protein, with great vegetarian and vegan recipes, read my book...<br /></span><span style="color: rgb(0, 0, 0);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: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><br /></span><span style=";font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);"> • </span></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >For more sports and nutrition information, read my Q&amp;A's . . .<br /></span><span style="color: rgb(0, 0, 0);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><br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" > </span><span style="color: rgb(0, 0, 0);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><br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" > </span><span style="color: rgb(0, 0, 0);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><br /><br /><br /></span><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span><div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div><div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >Want to improve your health naturally,</span><span style="color: rgb(51, 204, 0);font-size:130%;" ><br /></span><span style="color: rgb(51, 204, 0);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: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a><br /></span><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~<br /><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 /><br /></span><p><a href="http://www.TropicalMiamiBeachWeddings.com"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p><a href="http://www.TropicalMiamiBeachWeddings.com"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a><a href="http://www.tropicalmiamibeachweddings.com/"><br /></a><br /><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-5367702524732898951?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-6650478260163459512009-07-30T10:19:00.000-07:002009-08-05T16:13:18.090-07:00<span style="color: rgb(0, 255, 0);font-family:Arial;font-size:130%;" ><br /><span style="color: rgb(153, 0, 0);">Question:</span></span><span style="font-size:130%;"><b style="color: rgb(153, 0, 0);"><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<br /><br /></span><span style="color: rgb(0, 255, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);"><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.<br /><br /></span><span style=";font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);"> • </span></span><span style=";font-family:Arial;font-size:130%;" >To learn more, read ...<br />"Nutrition and athletic performance -- Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine" at ...</span><span style=";font-family:Arial;font-size:130%;" ><br /><a href="http://www.coach.ca/eng/nutrition/documents/sports_nutrition_position_2000.pdf">http://www.coach.ca/eng/nutrition/documents/sports_nutrition_position_2000.pdf</a><br /><br /></span><span style=";font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);"> • </span></span><span style=";font-family:Arial;font-size:130%;" >For information about vegetarian nutrition and sports, read ...<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%;"><br /></span><span style=";font-family:Arial;font-size:130%;" ><br /></span><span style=";font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);"> • </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<br /><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<br /><br /></span><span style=";font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);"> • </span></span><span style=";font-family:Arial;font-size:130%;" >For great vegetarian and vegan recipes, read my book ...<br /></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:130%;" ><br /><br /></span><span style=";font-family:Arial;font-size:130%;" >Also, check out my Q&amp;A's:<br /><br /></span><span style=";font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);"> • </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%;" >"<br /><br /></span><span style=";font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);"> • </span></span><span style=";font-family:Arial;font-size:130%;" >For information about Vegetarian Nutrition and Athletes "</span><span style="font-size:130%;"><a href="http://www.geocities.com/healthyadvice/Fitness-Exercise-Q6.html"><span style="font-family:Arial;">Protein &amp; Weight Gain</span></a></span><span style=";font-family:Arial;font-size:130%;" >"<br /><br />For more inspiration, go to these two vegetarian bodybuilders websites.<br /><br /></span><span style=";font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);"> • </span></span><span style=";font-family:Arial;font-size:130%;" >Steve Holt's Vegetarian Bodybuilder at ...<br /></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><br /><br /></span><span style=";font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);"> • </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><br /><br /></span><div style="text-align: center;"><span style=";font-family:Arial;font-size:78%;" ><span style="font-size:18;">~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span></span><br /></div><div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >Want to improve your health naturally,</span><span style="color: rgb(51, 204, 0);font-size:130%;" ><br /></span><span style="color: rgb(51, 204, 0);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: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a><br /></span><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~<br /><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 /><br /></span><p><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a><a href="http://www.tropicalmiamibeachweddings.com/"><br /></a><br />~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~<br /><br /><span style="color: rgb(51, 51, 51);"><span style="font-size:14;">Copyright © 2000-2009 by Monique N. Gilbert.<br />All rights reserved.<br />Permission must be obtained to use information from this blog.<br /><br />This blog is only intended to offer health information to help you understand the benefits of a healthy diet and lifestyle. It is not intended to diagnose, dispense medical advise or prescribe the use of diet as a form of treatment for illness without medical approval. In the event you use this information without a health practitioner's approval, you are prescribing for yourself, which is your right. However, the publisher and author assume no responsibility.<br /><br />~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span></span></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-665047826016345951?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-47838212186569913922009-07-28T16:19:00.000-07:002009-08-05T16:29:04.784-07:00<span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><span style="color: rgb(153, 0, 0);">Question:</span></span><span style="color: rgb(153, 0, 0);font-size:130%;" ><b><span style="font-family:Arial;"> </span></b></span><span style="color: rgb(0, 0, 0);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<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer: </span> </span><span style="color: rgb(0, 0, 0);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.<br /><br /></span><span style=";font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);"> • </span></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >For more information about nutrition recommendations for vegetarian athletes<br />read my Fitness &amp; Exercise Q&amp;A's . . .<br /><br /> "</span><span style="color: rgb(0, 0, 0);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: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >"<br /><br /> "</span><span style="color: rgb(0, 0, 0);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: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >"<br /><br /> "</span><span style="color: rgb(0, 0, 0);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: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >"<br /><br /> "</span><span style="color: rgb(0, 0, 0);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: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >"<br /><br /> "</span><span style="color: rgb(0, 0, 0);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: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >"<br /><br /> "</span><span style="color: rgb(0, 0, 0);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 &amp; weight gain advice for 16 year old weight-lifter.</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >"<br /><br /></span><span style=";font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);"> • </span></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >For more information about soy, read </span><span style="color: rgb(0, 0, 0);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><a href="http://www.geocities.com/virtuesofsoy/Book-Ordering-Info.html"><span style="font-family:Arial;"><br /><br /></span></a></span><span style=";font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);"> • </span></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >For information about nutrition and sports, read ...<br /><br /> </span><span style="color: rgb(0, 0, 0);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: rgb(0, 0, 0);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: rgb(0, 0, 0);font-family:Arial;font-size:130%;" > by Lisa Dorfman<br /><br /> </span><span style="color: rgb(0, 0, 0);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: rgb(0, 0, 0);font-family:Arial;font-size:130%;" > by Arnold Wiegand<br /><br /></span><span style=";font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);"> • </span></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >For information about fatigue, read </span><span style="color: rgb(0, 0, 0);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><br /><br /></span><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span><div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div><div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >Want to improve your health naturally,</span><span style="color: rgb(51, 204, 0);font-size:130%;" ><br /></span><span style="color: rgb(51, 204, 0);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: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a><br /></span><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~<br /><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 /><br /></span><p><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a><a href="http://www.tropicalmiamibeachweddings.com/"><br /></a><br /><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-4783821218656991392?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-73275524755352385172009-07-27T20:29:00.000-07:002009-07-30T10:54:21.199-07:00<span style="color: rgb(0, 255, 0);font-family:Arial;font-size:130%;" ><span style="font-size:18;"><br /><span style="color: rgb(153, 0, 0);">Question:</span></span></span><span style="color: rgb(153, 0, 0);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.<br /><br /></span></span><span style="color: rgb(0, 255, 0);font-family:Arial;font-size:130%;" ><span style="font-size:18;"><span style="color: rgb(153, 0, 0);">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.<br /><br /></span></span><span style=";font-family:Arial;font-size:130%;" ><span style="font-weight: bold; color: rgb(153, 0, 0);">• </span></span><span style=";font-family:Arial;font-size:130%;" ><span style="font-size:18;">For information about vegan diets and athletes, read ...<br /><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<br /></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<br /><br /></span></span><span style=";font-family:Arial;font-size:130%;" ><span style="font-weight: bold; color: rgb(153, 0, 0);">• </span></span><span style=";font-family:Arial;font-size:130%;" ><span style="font-size:18;">For great vegetarian and vegan recipes, read my book ...<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<br /><br /></span></span></a></span><span style=";font-family:Arial;font-size:130%;" ><span style="font-weight: bold; color: rgb(153, 0, 0);">• </span></span><span style=";font-family:Arial;font-size:130%;" ><span style="font-size:18;">For information about nutrition and sports, go to ...<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;"><br /><br /></span></span><span style=";font-family:Arial;font-size:130%;" ><span style="font-weight: bold; color: rgb(153, 0, 0);">• </span></span><span style=";font-family:Arial;font-size:130%;" ><span style="font-size:18;">For more sports and nutrition information, read my Q&amp;A's . . .<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;">"<br /><br /></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><br /><br /><span style="font-size:100%;"><br /></span></span><div style="text-align: center;"><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: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >Want to improve your health naturally,</span><span style="color: rgb(51, 204, 0);font-size:130%;" ><br /></span><span style="color: rgb(51, 204, 0);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: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a><br /><br /></span><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~<br /><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 /><br /></span><p><span style="font-size:130%;"><a href="http://www.tropicalmiamibeachweddings.com/"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></a></span></p><span style="font-size:130%;"><a href="http://www.tropicalmiamibeachweddings.com/"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></a><a href="http://www.tropicalmiamibeachweddings.com/"><br /></a><br />~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~<br /><span style="font-size:100%;"><br /></span></span><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-size:85%;">Copyright © 2000-2009 by Monique N. Gilbert.<br />All rights reserved.<br />Permission must be obtained to use information from this blog.<br /><br />This blog is only intended to offer health information to help you understand the benefits of a healthy diet and lifestyle. It is not intended to diagnose, dispense medical advise or prescribe the use of diet as a form of treatment for illness without medical approval. In the event you use this information without a health practitioner's approval, you are prescribing for yourself, which is your right. However, the publisher and author assume no responsibility.<br /></span><br />~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-7327552475535238517?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-70942870051780592402009-07-26T16:30:00.000-07:002009-08-06T10:31:54.892-07:00<span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="font-size:18;"><br /><span style="color: rgb(153, 0, 0);">Question:</span></span></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><b><span style="font-family:Arial;"><span style="font-size:18;"> </span></span></b></span><span style="color: rgb(0, 0, 0);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<br /><br /></span></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="font-size:18;"><span style="color: rgb(153, 0, 0);">Answer:</span> </span></span><span style="color: rgb(0, 0, 0);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.<br /><br /></span></span><span style=";font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);"> • </span></span><span style="color: rgb(0, 0, 0);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: rgb(0, 0, 0);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: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="font-size:18;">.<br /><br /></span></span><span style=";font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);"> • </span></span><span style="color: rgb(0, 0, 0);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: rgb(0, 0, 0);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: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="font-size:18;">.<br /><br /></span></span><span style=";font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);"> • </span></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="font-size:18;">A great yoga video is</span></span><span style="color: rgb(0, 0, 0);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: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="font-size:18;"> with Sara Ivanhoe<br /><br /></span></span><span style=";font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);"> • </span></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="font-size:18;">Also you may want to read my article "</span></span><a href="http://moniquengilbert.blogspot.com/2009/08/pineapples-natures-healing-fruit.html"><span style="color: rgb(0, 0, 0);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 style="color: rgb(255, 255, 0);font-family:Arial;font-size:130%;" ><span style="font-size:18;"><span style="color: rgb(0, 0, 0);font-size:130%;" >"<br /><br /></span></span></span><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span><div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div><div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >Want to improve your health naturally,</span><span style="color: rgb(51, 204, 0);font-size:130%;" ><br /></span><span style="color: rgb(51, 204, 0);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: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a><br /></span><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~<br /><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 /><br /></span><p><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a><a href="http://www.tropicalmiamibeachweddings.com/"><br /></a><br /><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-7094287005178059240?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-8794575175654117762009-07-25T16:07:00.000-07:002009-07-30T09:49:14.274-07:00<span style="color: rgb(0, 255, 0);font-family:Arial;font-size:130%;" ><br /><span style="color: rgb(153, 0, 0);">Question:</span></span><span style="color: rgb(153, 0, 0);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.<br /><br /></span><span style="color: rgb(0, 255, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);"><span style="color: rgb(153, 0, 0);">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.<br /><br /></span><span style=";font-family:Arial;font-size:130%;" ><span style="font-weight: bold; color: rgb(153, 0, 0);">• </span></span><span style=";font-family:Arial;font-size:130%;" >For more information about vegan diets and marathon training, read ...<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<br /><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<br /></span><span style=";font-family:Arial;font-size:130%;" ><br /><span style="font-weight: bold; color: rgb(153, 0, 0);">• </span>For some great vegan recipes and more information about soy, get my book<br /></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><br /></span><span style=";font-family:Arial;font-size:78%;" ><span style="font-size:18;"><span style="font-size:130%;"><br /></span></span></span><div style="text-align: center;"><span style=";font-family:Arial;font-size:78%;" ><span style="font-size:18;">~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span></span><br /></div><div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >Want to improve your health naturally,</span><span style="color: rgb(51, 204, 0);font-size:130%;" ><br /></span><span style="color: rgb(51, 204, 0);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: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a><br /></span><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~<br /><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 /><br /></span><p><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a><a href="http://www.tropicalmiamibeachweddings.com/"><br /></a><br />~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~<br /><br /><span style="color: rgb(51, 51, 51);"><span style="font-size:14;">Copyright © 2000-2009 by Monique N. Gilbert.<br />All rights reserved.<br />Permission must be obtained to use information from this blog.<br /><br />This blog is only intended to offer health information to help you understand the benefits of a healthy diet and lifestyle. It is not intended to diagnose, dispense medical advise or prescribe the use of diet as a form of treatment for illness without medical approval. In the event you use this information without a health practitioner's approval, you are prescribing for yourself, which is your right. However, the publisher and author assume no responsibility.<br /><br />~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span></span></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-879457517565411776?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-19653122369791240562009-07-24T14:07:00.000-07:002009-08-12T14:11:02.712-07:00<span style="color: rgb(153, 0, 0);font-family:Arial;font-size:130%;" ><br />Question:</span><span style="color: rgb(0, 0, 0);font-size:130%;" ><b style="font-family:arial;"><span style="color: rgb(255, 255, 0);"> </span></b></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Dear Monique, Could you help. I'm looking for a recipe for custard (vegan). Thank you, Leo<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer:</span> </span><span style="color: rgb(0, 0, 0);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: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/1581127065/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">Virtues of Soy: A Practical Health Guide and Cookbook</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >", which details both of these methods.<br /><br />For more information about soy or my book visit The Virtues of Soy website at </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://virtuesofsoy.blogspot.com/"><span style="color: rgb(51, 51, 255);">virtuesofsoy.blogspot.com</span></a><br /><br /></span><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span> <div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div> <div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a></span><br /></div><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><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 /><br /></span></div> <p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p> <div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-1965312236979124056?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-50441034898083850432009-07-23T14:11:00.000-07:002009-08-12T14:16:32.896-07:00<span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><span style="color: rgb(153, 0, 0);">Question:</span></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><b><span style="color: rgb(255, 255, 0);font-family:Arial;" > </span></b></span><span style="color: rgb(0, 0, 0);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.<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer:</span> </span><span style="color: rgb(0, 0, 0);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: rgb(0, 0, 0);font-size:130%;" ><span style="color: rgb(51, 51, 255);font-family:Arial;" >tempeh, edamame, soynuts and textured soy protein</span></span></a><span style="color: rgb(0, 0, 0);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.<br /><br />For more information about soy, visit<br /></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a href="http://virtuesofsoy.blogspot.com/"><span style="color: rgb(51, 51, 255);font-family:Arial;" >the Virtues of Soy website</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />and </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /><a href="http://en.wikipedia.org/wiki/Soybean"><span style="color: rgb(51, 51, 255);font-family:Arial;" >http://en.wikipedia.org/wiki/Soybean</span></a><br /><br /></span><span style="color: rgb(0, 0, 0);font-family:arial;font-size:130%;" ><br /></span><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span> <div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div> <div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a></span><br /></div><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><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 /><br /></span></div> <p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p> <div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-5044103489808385043?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-87363541985387972512009-07-22T13:49:00.000-07:002009-08-14T13:57:53.942-07:00<span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><span style="color: rgb(153, 0, 0);">Question:</span></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" > Dear Monique, I am diabetic and have high cholesterol, I have heard that vegetables are healthy for you but can you tell me if there is any that will help with lowering cholesterol as well as help with my Diabetes? Thanks, James<br /><br /></span><span style="color: rgb(153, 0, 0);font-family:Arial;font-size:130%;" >Answer: </span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Yes, foods like grains and beans. Both oats and soy have been proven to lower cholesterol while at the same time help control diabetes. Also, extra virgin olive oil should be used instead of other oils and fats to help with these conditions.<br /><br />In general, to lower cholesterol you should increase the soluble fiber in your diet. This can be accomplished by eating a variety of fruits and vegetables (especially leafy vegetables and fresh fruits), peas, dried beans, whole grains and soy foods like tempeh, edamame (young and sweet whole green soybeans) and roasted soynuts. These same foods will also help your diabetic conditions.<br /><br />The FDA recognized the use of soy for lowering cholesterol and the risk for heart disease in 1999, while the use of soy for the prevention and treatment of diabetes was first suggested in 1917 by Dr. Harvey Kellogg.<br /><br />For more information read ...<br />(1) "Diabetes: Can a Vegan Diet Reverse Diabetes?" by Andrew Nicholson, M.D. at </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.pcrm.org/health/clinres/diabetes.html"><span style="color: rgb(51, 51, 255);">http://www.pcrm.org/health/clinres/diabetes.html</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><br />(2) "The Vegan Diet How-To Guide for Diabetes" at<br /></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.pcrm.org/health/prevmed/diabetes_book/index.html"><span style="color: rgb(51, 51, 255);">http://www.pcrm.org/health/prevmed/diabetes_book/index.html</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />(3) "Cholesterol and Heart Disease" at<br /></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.pcrm.org/health/prevmed/chol_heartdisease.html"><span style="color: rgb(51, 51, 255);">http://www.pcrm.org/health/prevmed/chol_heartdisease.html</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />(4) My Q&amp;A </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.geocities.com/healthyadvice/Health-Q3.html"><span style="color: rgb(51, 51, 255);">"Does soy help reduce cholesterol levels?"<br /><br /></span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >(5) My book </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/1581127065/virtuesofsoy/"><i><span style="color: rgb(51, 51, 255);">Virtues of Soy: A Practical Health Guide and Cookbook</span></i></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><br />(6) And at Wikipedia:<br />-Diabetes mellitus at </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://en.wikipedia.org/wiki/Diabetes"><span style="color: rgb(51, 51, 255);">http://en.wikipedia.org/wiki/Diabetes<br /></span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >-Cholesterol at </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://en.wikipedia.org/wiki/Cholesterol"><span style="color: rgb(51, 51, 255);">http://en.wikipedia.org/wiki/Cholesterol</span></a><br /><br /><br /></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><span style="color: rgb(51, 51, 51);"><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);"><br /></span> <div style="text-align: center;"><span style="font-family:Arial;">~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div> <div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;" ><span style="color: rgb(204, 0, 0);">Get the guidance and encouragement you need to achieve your goals.</span></span><br /><br /><a href="http://www.moniquengilbert.com/"><span style="font-family:Arial;">Click here to learn more about Monique N. Gilbert's</span></a><br /><a href="http://www.moniquengilbert.com/"><span style="font-family:Arial;">Personal Health, Nutrition &amp; Wellness Writing.</span></a><br /></div><br /><span style="font-family:arial,sans-serif;">~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><div style="text-align: center;"><br /><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.<br /><br /></span></div> <p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></a></p> <div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></a></div></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-8736354198538797251?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-5828794351978423162009-07-21T12:14:00.000-07:002009-08-13T12:22:10.009-07:00<span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><span style="color: rgb(153, 0, 0);">Question:</span></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);"> </span>Dear Monique, I have been a vegetarian for 30 years (since I was 15) . I've lived pretty much on pasta, breads, beans, and meatless soy products. (I don't really like vegetables -- I'm more of a carbotarian I guess). As you know soy was heralded as a great food all through the 90's, and many highly respected doctors, institutions and organizations supported it.<br /><br />Yesterday by chance I came across a site that had a plethora of disturbing articles about soy, also from respected sources. These articles claim soy is actually very harmful and that the muli-billion dollar soy industry has created a propaganda machine to misinform the public. The articles cite studies and an avalanche of information that is pretty convincing to a layperson like me. On the other hand these same people seem to have no alternative for vegetarians and most (I would guess) eat meat... which is another "multi-billion dollar industry with its own agenda". .<br /><br />Have you read these articles, seen anything about this, or found any substantial counter arguments from other sources? What's your opinion? Thanks, Elias<br /><br /></span><span style="color: rgb(153, 0, 0);font-family:Arial;font-size:130%;" >Answer: </span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Yes, I have read the various anti-soy articles you are referring to, and feel that these reports are very misleading. After reading them, I can see why many people are confused about the safety of soy and soy-based products. However, I 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 />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.<br /><br /></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.foodrevolution.org/what_about_soy.htm"><span style="color: rgb(51, 51, 255);">http://www.foodrevolution.org/what_about_soy.htm</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><br />The second is by Virginia Messina, MPH, RD &amp; 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.<br /><br /></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.veganoutreach.org/health/soysafe.html"><span style="color: rgb(51, 51, 255);">http://www.veganoutreach.org/health/soysafe.html</span></a></span><span style="color: rgb(0, 0, 0);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.<br /><br /></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.vegsource.com/articles/soy_update.htm"><span style="color: rgb(51, 51, 255);">http://www.vegsource.com/articles/soy_update.htm<br /><br /></span></a></span><span style="color: rgb(0, 0, 0);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. 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 />Only when the bad outweighs the good should a substance be avoided. I feel that soy and soy-based products are very safe and a wonderful heart-healthy alternative to meat and animal-based protein. So please do not avoid soy foods based on the sensational and misleading scare tactics of these articles.<br /><br />I do not believe that the soy industry is lying about the positive effects of soy. You need to look at who is pointing the finger at the soy industry, and what interests they have. Especially since the sites that claim that soy is so bad provide no alternatives for vegans and vegetarians!!! Nor do they reveal the adverse health effects of meat and dairy, and the antibiotics and growth hormones they give to animals to fatten them up and keep them producing milk! After reading these 3 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 <a href="http://www.blogger.com/virtuesofsoy.blogspot.com">virtuesofsoy.blogspot.com</a></span><span style="font-size:130%;"><span style="color: rgb(0, 0, 0);font-family:arial;" ></span><br /><br /><br /></span><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span> <div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div> <div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a></span><br /></div><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><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 /><br /></span></div> <p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p> <div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-582879435197842316?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-76896442034424229152009-07-20T12:08:00.000-07:002009-08-17T09:17:32.413-07:00<span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><span style="color: rgb(153, 0, 0);">Question:</span></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><b style="font-family:arial;"><span style="color: rgb(255, 255, 0);"> </span></b></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Dear Monique, I'm a 39 year old female desperately looking for help with my weight problem. I'm 5'7 and 255 pounds. I'm shaped like a apple, most all my weight is in the abdomen. I have hypoglycemia when I try to go without eating. I also have hepatitis-c. I've always had abnormal menustrations. I had to have a hormonal shot to get my period started even after going through puberty. I have A LOT of hursitism. I have to shave daily and get a "five o'clock shadow." I can count on two hands how many times I've had my period without hormonal help. My daughter already has the symptoms and is only 17. Please help me. I've got to loose this weight, but it seems impossible to do!!! Gratefully, Kim<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer:</span> </span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >As a person with various medical problems, you need to be careful not to cause your metabolism to slow down. Going on diets, especially ones that restrict calories, is one the worst things you can do in your condition!<br /><br />You could be much better off eating a balanced, nutritionally packed diet and going on an exercise regiment. I would advise that you do three things: weight bearing exercises to help build muscle mass (muscles are what burns alories); aerobic exercises to speed up your metabolism; and stretching to maintain flexibility.<br /><br />When I say weight bearing exercises, I mean any activity that causes you to lift weight including your own body weight. Some examples of these are climbing stairs, squats, pushups, sit-ups, or any movement with some kind of heavy weight (like dumbells) in hand. Gardening and house cleaning can also become weight bearing exercises if you do squats instead of just bending over to pick up things. Try to do these activities for 20 to 30 minutes, twice a week. In addition to building stronger muscles, weight bearing exercises also help build strong bones and ward off osteoporosis.<br /><br />For aerobic activity, you can take an aerobic class or try walking about 30 minutes, 3 days a week. Don't think of how far you walk, just try to walk as briskly as you can while maintaining good posture during this time period. Besides increasing your metabolism, walking for at least one hour per week will significantly lower risk of heart disease as well.<br /><br />Stretching should be done on a daily basis to help improve flexibility and reduce stress. You may want to try some basic yoga moves or calisthenic cool-down stretches.<br /><br />All these activities will rev up your engines so that you will burn more calories than you take in. You won't feel the deprived feeling of going on a diet, and you will be better able to maintain good health, both physically and mentally.<br /><br />Another thing to remember, by building muscle mass I do not mean you will become like a body builder. Muscle weighs more than fat, but muscles burn fat. So the more muscle mass you have, the more you can eat and still maintain your weight. If you do not eat more, but instead move more, you will be able to lose weight, tone up, and do your body and mind a lot of good.<br /><br />For more information about dieting, go to </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://en.wikipedia.org/wiki/Dieting"><span style="color: rgb(51, 51, 255);">http://en.wikipedia.org/wiki/Dieting</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><br />For more information about exercising, go to </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://en.wikipedia.org/wiki/Exercising"><span style="color: rgb(51, 51, 255);">http://en.wikipedia.org/wiki/Exercising</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><br />For more weight loss advice, read my Q&amp;A's . . .<br /><br /></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a href="http://healthyadviceblog.blogspot.com/2009/08/weight-loss-program-for-vegans-and.html"><span style="font-family:arial;"><span style="color: rgb(51, 51, 255);">"Weight loss program for vegans and vegetarians?"</span></span></a><br /><br /></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><span style="font-family:arial;"><span style="color: rgb(51, 51, 255);">"Safe Weight Loss?"</span></span><br /><br /><a href="http://healthyadviceblog.blogspot.com/2009/08/weight-loss-program-for-vegans-and.html"><span style="font-family:arial;"><span style="color: rgb(51, 51, 255);">"How can I tighten my torso after losing a lot of weight?"</span></span></a><br /><br /></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span> <div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div> <div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a></span><br /></div><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><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 /><br /></span></div> <p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p> <div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-7689644203442422915?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-62761924670998096722009-07-19T11:45:00.000-07:002009-08-13T11:57:38.250-07:00<span style="font-size:130%;"><br /><span style="font-family:arial;"><span style="color: rgb(153, 0, 0);">Question:</span> Monique, I have been a vegetarian for many years, and am trying to make the conversion to being vegan. However, I am finding that when I eliminate dairy and eggs, which means I am eating a lot of soy products and other legumes, I get a lot of gas. Any suggestions? Colette<br /><br /></span></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer:</span> </span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Whenever you make dietary changes, your body needs time to adjust. Even though you have been a vegetarian for many years, you may have switched to eating beans, legumes and soy foods a little too quickly. When this occurs, your digestive system has not yet developed enough the important beneficial bacteria and enzymes needed to breakdown and assimilate the sugars in these foods. During this period of adjustment, you may need to help your body with digestive aids.<br /><br />I suggest that you begin by eating more of the easier to digest soy products, and cut back on the foods that are harder to assimilate. Fermented soy foods, like tempeh and miso, cause the least amount of gas and flatulence. The next easiest to digest are tofu and soymilk. Whole beans, soy flour and textured soy protein (also known as TVP) are the most likely to produce these unpleasant side-effects. Temporarily reduce your intake of these harder to digest foods to a level that does not result in that gassy feeling. Once your digestion improves, you can start increasing your consumption of these foods. However, you will need to be patient because this process can take several weeks.<br /><br />If you do not want to cut back on soy foods and legumes, or do not want to wait this long to get relief, you may want to consider taking non-dairy acidophilus supplements. Acidophilus is the general name for cultures of the living beneficial bacterium that protects the intestine and improves digestion. It comes in dried form (capsules and tablets) or liquid form, and is available at most health food stores and nutrition centers. (Always check the expiration date to ensure freshness because acidophilus needs to be viable to be effective, and store it in the refrigerator.) Take one to two capsules (or one tablespoon of the liquid culture) before you eat or with your meals, unless the directions state otherwise. To learn more about acidophilus, go to </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://en.wikipedia.org/wiki/Acidophilus"><span style="color: rgb(51, 51, 255);">http://en.wikipedia.org/wiki/Acidophilus</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >.<br /><br />Another option is to take digestive enzymes like papaya tablets, "Beano" (may contain animal-derived gelatin) or "Say Yes to Beans" (from Nature's Plus); or drink teas made with ginger, mint or fennel seeds.<br /><br />For more information about these, read my Q&amp;A . . .<br /></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a href="http://healthyadviceblog.blogspot.com/2009/07/new-vegan-diet-causing-flatulence.html"><span style="font-family:arial;"><span style="color: rgb(51, 51, 255);">"Relieving gas and flatulence?"</span></span></a><br /><br /><br /></span><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span> <div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div> <div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a></span><br /></div><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><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 /><br /></span></div> <p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p> <div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-6276192467099809672?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-73028982291792324392009-07-18T12:00:00.000-07:002009-08-13T12:07:56.867-07:00<span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><span style="color: rgb(153, 0, 0);">Question:</span></span><span style="color: rgb(0, 0, 0);font-family:arial;font-size:130%;" ><b> </b></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Hi Monique, Considering you seem to be an expert on vegetarianism, I have some questions to ask. Is it bad for my health to be a vegetarian at age 13, almost 14? And I'm trying to lose weight for the most part, and have been a vegetarian for 3 weeks. My meal plan as it goes is not very strict, but it is: Breakfast: a bit less than a serving size of raisin brand, and vanilla soy milk... Lunch: A peanut butter and jelly sandwich, the PB&amp;J have reduced fat and sugar, an apple, and a half a power protein bar. And dinner: will vary. I haven't been losing much weight, despite the fact that I've completely changed my eating habits. Do you have any tips for me? At the time, I weigh 170 pounds, I'm 5'8, and I wish to get rid of my breasts (*embarrassed*) and gut...I think I want to get down to about 145 pounds or so... So my weight won't stop me to do anything, and I won't look fat... Do you have any good tips? Can you recommend some eating, and exercise plans, to increase my weight loss, but not have a protein deficiency? Thanks a lot, Steven<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer:</span> </span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Congratulations on your decision to become a vegetarian! No, being a vegetarian at 13 to 14 years old is not bad for your health. In fact, experts with the American Dietetics Association have stated that "Research shows a carefully planned vegetarian diet can be nutritionally adequate and healthful for children from infants to teenagers." They believe that children's growing bodies can have their nutritional and caloric needs meet without meat or dairy products. That healthy eating early in life establishes a foundation for a healthful diet as an adult.<br /><br />People become vegetarians for various reasons: ethical, environmental, health, compassion, etc. However, I must advise you that a vegetarian diet is not necessarily a weight loss diet, but it can be if done properly. Without a complete understanding of vegetarian nutrition it is easy to become imbalanced. For instance, you cannot just take meat out of your diet without replacing it with a comparable vegetable protein source. Also, if you still consume dairy products, they are loaded with saturated fats and cholesterol.<br /><br />People lose weight, whether they are vegetarian or not, when they use more calories than they take in. The best weight-loss program involves two things: eating less and moving more. However, don't excessively restrict your calories because it will only cause your metabolism to slow down.<br /><br />Modify your diet gradually by cutting out high-fat snacks and desserts, and eating more fruits and vegetables. Also, try taking smaller portions at each meal but make sure you eat foods with a lot of color and variety. Remember that you are still growing and therefore, you need to ensure proper nutrition. You need to maintain your intake of protein, complex carbohydrates, and fiber while reducing your intake of sugars and saturated fats.<br /><br />You would be best off to increasing your physical activity by weight lifting and strength training to increase muscle mass which will burn more calories. Some excellent activities include bicycling; walking; hiking; dancing to your favorite music; gardening, raking leaves or shoveling snow; ice skating, in-line skating or roller skating; jump roping; skateboarding; weight training and circuit training. Try to identify opportunities for exercise in all areas of life. For instance, walk to do errands, take stairs instead of escalators or elevators; clean your room or house; wash and wax the car; walk the dog (if you have one); ride your bike to go to your friend's house or to the store instead of getting a ride in a car. Try to watch less TV, move more to burn calories, and do things that are enjoyable and productive.<br /><br />For more information on vegetarian diets, read:<br /><br />(1). The Vegetarian Starter Kit at <a href="http://www.pcrm.org/health/veginfo/vsk/index.html">http://www.pcrm.org/health/veginfo/vsk/index.html</a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><br />(2). Healthy Snacks for Kids at </span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><a href="http://www.pcrm.org/health/veginfo/snacks.html">http://www.pcrm.org/health/veginfo/snacks.html</a><br /></span><span style="color: rgb(0, 0, 0);font-family:arial;font-size:130%;" ><a href="http://www.pcrm.org/health/Info_on_Veg_Diets/snacks.html"><br /></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >(3). Vegetarianism at </span><span style="color: rgb(0, 0, 0);font-family:arial;font-size:130%;" ><a href="http://en.wikipedia.org/wiki/Vegetarianism">http://en.wikipedia.org/wiki/Vegetarianism<br /><br /></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >(4). The ADA's position on Vegetarian Diets at<br /> </span><span style="color: rgb(0, 0, 0);font-family:arial;font-size:130%;" ><a href="http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/advocacy_933_ENU_HTML.htm">http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/advocacy_933_ENU_HTML.htm<br /><br /></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >(5). </span><span style="color: rgb(0, 0, 0);font-family:arial;font-size:130%;" ><a href="http://www.amazon.com/exec/obidos/ASIN/1581127065/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">Virtues of Soy: A Practical Health Guide and Cookbook</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />by Monique N. Gilbert<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >(6). </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/0907337260/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">Plant Based Nutrition and Health </span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />by Stephen Walsh<br /><br />(7). </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/1570671443/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">The New Becoming Vegetarian: The Essential Guide To A Healthy Vegetarian Diet</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />by Vesanto Melina &amp; Brenda Davis<br /><br /></span><br /><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span> <div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div> <div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a></span><br /></div><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><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 /><br /></span></div> <p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p> <div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-7302898229179232439?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-5207101842238319832009-07-17T11:49:00.000-07:002009-08-13T11:57:13.385-07:00<span style="font-size:130%;"><br /><span style="font-family:arial;"><span style="color: rgb(153, 0, 0);">Question: </span>Hi Monique, I have only started to eat a "vegan" diet for the last 4 days, but since then I have experienced a lot of gas. My husband and I are juicing in the morning, that consists of carrots, broccoli, apples, oranges, spinach, a little snip of ginger and a clove of garlic. For lunch we have fiber and protein, just no meat, and for dinner, we have had pastas, tofu and soy made dinners. I usually have experienced gas with some vegetables before we started this. Is there anything natural I can do since we will be eating so much more vegetables? Thank you for taking the time to answer my question! Kelly<br /><br /></span></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer:</span> </span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Yes, there are several natural remedies for relieving gas and flatulence that you can use. You can help your body better assimilate vegetables, beans and legumes by giving it certain enzymes and teas that aid in the digestive process. Papaya enzymes, usually sold in tablet form, can greatly help you digest these foods. These tablets can be chewed (they have a sweet fruity flavor) or swallowed whole. Take them before, during or after meals. Papaya enzyme tables are available at health food stores and some drug stores and supermarkets.<br /><br />Another naturally derived product is "Beano" (may contain animal-derived gelatin), which is sold in liquid form or tablet form. A few drops of the liquid, or 1-2 tablets, can be taken before or during a meal to help reduce gas and aid digestion. "Beano" is available at health food stores and most supermarkets and drug stores.<br /><br />Over time your body will develop the enzymes needed to better digest these gas producing foods. You may want to continue taking these natural products until your body gets used to these foods. You may also want to try drinking peppermint tea or ginger tea (made with sliced, crushed or minced fresh ginger), either hot or iced. These teas can also help relieve your symptoms as well. While they can be drunk at anytime, they are especially helpful at night.<br /><br />For more information about flatulence, go to </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://en.wikipedia.org/wiki/Flatulence"><span style="color: rgb(51, 51, 255);">http://en.wikipedia.org/wiki/Flatulence</span></a><br /><br /><span style="font-family: arial;">Also, read my Q&amp;A <a href="http://healthyadviceblog.blogspot.com/2009/07/new-vegan-diet-causing-flatulence.html">"New vegan diet causing flatulence"</a></span><br /></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /><br /></span><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span> <div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div> <div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a></span><br /></div><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><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 /><br /></span></div> <p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p> <div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-520710184223831983?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-29908188732048367032009-07-16T11:39:00.000-07:002009-08-13T11:44:16.229-07:00<span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><span style="color: rgb(153, 0, 0);">Question:</span></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><b style="font-family:arial;"><span style="color: rgb(255, 255, 0);"> </span></b></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" > Monique; I've tried to switch my family over to vegetarian several times. Gave up and threw out all my vegetarian cookbooks. Looking around for solutions and new diets/cookbooks. Major problem with vegetarian diets that I've seen: they're all based on finding proteins from egg, milk, soy, legumes, or the like. What do you do when the people you are feeding have major food allergies, including all of the above, plus corn, tomatoes, fruit, etc.? (Take in account one of these people is 8 years old and growing -- and who has the worst food allergies. Major allergies to soy, legumes, corn, casein, artificial ingredients, yeast, etc. etc. etc.) Wondering if anyone has an answer, Liz B. Texas<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer:</span> </span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >First of all, you should not try to force other people to convert to a vegetarian lifestyle. Becoming a vegetarian is a personal choice that requires commitment, dedication, education and careful planning. (An understanding of basic nutrition is necessary to ensure good health.) People become resistant and resentful when they are forced to do anything against their will, especially children. Your best bet is to be a good example of healthy eating. If your family sees you enjoying vegetarian eating and benefitting from it, they will be more apt to try it for themselves.<br /><br />Secondly, since your family has so many allergies, consulting an allergist to find out what foods they absolutely need to avoid would be wise. With this information, you may want to contact a nutritionist or registered dietitian that is familiar with proper vegetarian diets who can guide you and your family. They will be better able to tell you what foods can be substituted for the ones your family is allergic to. If you take certain foods out of your diet, you must substitute them with foods that are nutritionally comparable, otherwise you will become imbalanced. Since your family is allergic to beans, dairy, eggs, yeast, fruit and corn, achieving a balanced vegetarian diet will be difficult for them. Vegetarianism relies on the consumption of a variety of fruits, vegetables, whole grains, beans and legumes, soy foods, seeds, nuts and nutritional yeast.<br /><br />Finally, some people outgrow their allergies. So what your children may have been allergic to in the past, may not be the case now. This is why I suggest that you go to an allergist to ensure that your family members are still allergic to the foods you mentioned. Another option is to test these foods yourself, but this would take more time and an awareness of how your family reacts to each of these foods. Have them eat a small amount of these foods to see if their allergies are still a factor. Test each food one at a time. Otherwise, you will not know which food produced a reaction. If they have a negative reaction, avoid this food. If they don't, you may be able to slowly add it to their diet. However, due to the complicated nature of your situation, I recommend that you consult your doctor, allergist, or dietitian/nutritionist before taking matters into your own hands.<br /><br />For more information, read about...<br /><br />Vegetanism at </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://en.wikipedia.org/wiki/Vegetarianism"><span style="color: rgb(51, 51, 255);">http://en.wikipedia.org/wiki/Vegetarianism</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><br />Allergies at </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://en.wikipedia.org/wiki/Allergies"><span style="color: rgb(51, 51, 255);">http://en.wikipedia.org/wiki/Allergies</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><br />Dietitians at </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://en.wikipedia.org/wiki/Dietitian"><span style="color: rgb(51, 51, 255);">http://en.wikipedia.org/wiki/Dietitian</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><br />and "Choosing and Using a Dietitian" at </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.vrg.org/journal/dietitian.htm"><span style="color: rgb(51, 51, 255);">www.vrg.org/journal/dietitian.htm</span></a><br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >For recipes and more information about a healthy vegetarian and vegan diet, read my book<br /></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/1581127065/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">Virtues of Soy: A Practical Health Guide and Cookbook</span></a><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/1581127065/virtuesofsoy/"><i><span style="color: rgb(51, 51, 255);"><br /><br /></span></i></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Other Recommended Books...<br />• </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/0907337260/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">Plant Based Nutrition and Health </span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />by Stephen Walsh<br />• </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/1570671443/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">The New Becoming Vegetarian: The Essential Guide To A Healthy Vegetarian Diet</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />by Vesanto Melina &amp; Brenda Davis<br /><br /></span><br /><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span> <div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div> <div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a></span><br /></div><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><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 /><br /></span></div> <p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p> <div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-2990818873204836703?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-51783769507473004452009-07-15T11:34:00.000-07:002009-08-17T11:35:48.158-07:00<span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><span style="color: rgb(153, 0, 0);">Question:</span></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><b style="font-family:arial;"><span style="color: rgb(255, 255, 0);"> </span></b></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Monique, Does this kind of book exist? I've been going through my 200+ cookbook collection and can only find a few recipes here and a few there in between the vegetarian ones that are vegan and low carb. Have been recently been diagnosed with pre-diabetes2 and cautioned to go on a low carb diet. I went to a nutritionist who did draw up a meal plan, but she argued that I can't remain vegan, that I had to become vegetarian that I wouldn't be getting enough protein (and I of course became very hypoglycemic following her recommendations which were heavy on the peanut butter and not high enough on the fiber). This isn't working too well. Thanks for your help, Holly<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer:</span> </span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Some excellent low carb, high protein vegan foods include </span><a href="http://virtuesofsoy.blogspot.com/2009/08/soy-food-descriptions.html"><span style="color: rgb(0, 0, 0);font-size:130%;" ><span style="font-family:arial;"><span style="color: rgb(51, 51, 255);">tempeh, textured soy protein (TSP, also known as textured vegetable protein or TVP)</span></span></span></a><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >, seitan (wheat gluten), seeds, nuts, edamame and other beans and legumes.<br /><br />Tempeh, TSP (TVP) and whole beans are especially great because they are also high in fiber. You may want to try lettuce wraps. Saute some tempeh strips and vegetables like onions, peppers, zucchini and mushrooms, and wrap them up in lettuce leaves. Seitan also works very well with lettuce wraps.<br /><br />You can make a terrific chili with TSP (TVP), pinto beans, tomatoes, onions and peppers. Edamame can be eaten on its own as an appetizer, or a between meal snack. Salads are wonderful when topped with garbanzo beans, raisins, sunflower seeds and pumpkin seeds.<br /><br />These are just a few examples of ways eat more vegetable proteins while lowering carb intake. I am not aware of a specific cookbook that focuses on a vegan diet for diabetics. However, you may want to go to </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.diabetic-lifestyle.com/"><span style="color: rgb(51, 51, 255);">http://www.diabetic-lifestyle.com/</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" > for recipes, cookbooks and practical information about managing diabetes. You may need to be creative in your cooking and learn how to substitute lower carbohydrate foods for higher ones, and increase your consumption of vegetable proteins while still maintaining a balanced diet.<br /><br />You may also want to read my book </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/1581127065/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">Virtues of Soy: A Practical Health Guide and Cookbook</span></a><br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Other Recommended Books...<br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >• </span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><a href="http://www.amazon.com/exec/obidos/ASIN/074992649X/virtuesofsoy/">The Vegetarian Low-Carb Diet: The Fast, No-Hunger Weightloss Diet for Vegetarians</a><br />by Rose Elliot<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >• <a href="http://www.amazon.com/exec/obidos/ASIN/1570671672/virtuesofsoy/">Low Carb Vegetarian</a><br />by Margo Demello<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >• </span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><a href="http://www.amazon.com/exec/obidos/ASIN/0399534210/virtuesofsoy/">The 30-Day Diabetes Miracle Cookbook: Stop Diabetes with an Easy-to-Follow Plant-Based, Carb-Counting Diet</a><br />by Bonnie House, Diana Fleming, Linda Brinegar, and Linda Kennedy<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >• </span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><a href="http://www.amazon.com/exec/obidos/ASIN/156924278X/virtuesofsoy/">The New Glucose Revolution Low GI Vegetarian Cookbook: 80 Delicious Vegetarian and Vegan Recipes Made Easy with the Glycemic Index</a><br />by Dr. Dr. Jennie Brand-Miller M.D., Kaye Foster-Powell M. Nutr &amp; Diet, Kate Marsh, and Philippa Sandall<br /><br />• </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/0907337260/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">Plant Based Nutrition and Health </span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />by Stephen Walsh<br /><br />• </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/1570671443/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">The New Becoming Vegetarian: The Essential Guide To A Healthy Vegetarian Diet</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />by Vesanto Melina &amp; Brenda Davis</span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/1581127065/virtuesofsoy/"><span style="color: rgb(51, 51, 255);"><br /></span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Also read...<br />"The Vegan Diet How-To Guide for Diabetes" at<br /></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.pcrm.org/health/prevmed/diabetes_book/index.html"><span style="color: rgb(51, 51, 255);">http://www.pcrm.org/health/prevmed/diabetes_book/index.html</span></a><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/1581127065/virtuesofsoy/"><span style="color: rgb(51, 51, 255);"><br /></span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >and "Diet and Diabetes" at </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.pcrm.org/health/prevmed/diabetes.html"><span style="color: rgb(51, 51, 255);">http://www.pcrm.org/health/prevmed/diabetes.html</span></a><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/1581127065/virtuesofsoy/"><span style="color: rgb(51, 51, 255);"><br /><br /></span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >For more information about ...<br />Vegan diets, go to </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://en.wikipedia.org/wiki/Vegan"><span style="color: rgb(51, 51, 255);">http://en.wikipedia.org/wiki/Vegan</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />Diabetes, go to </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://en.wikipedia.org/wiki/Diabetes"><span style="color: rgb(51, 51, 255);">http://en.wikipedia.org/wiki/Diabetes</span></a><br /><br /></span><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span> <div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div> <div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a></span><br /></div><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><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 /><br /></span></div> <p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p> <div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-5178376950747300445?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-9879186156419235642009-07-14T11:27:00.000-07:002009-08-13T11:32:22.939-07:00<span style="font-size:130%;"><span style="font-family: arial;"><br /><span style="color: rgb(153, 0, 0);">Question:</span> Hello Monique; I am a vegetarian. I also eat an alkalizing diet. Vegetables, soy burgers, soy milk, and millet. I also use wheat/barley grass, vitamins, herbs, essential fatty acids, and other supplements like whey protein and CoQ10. The problem is that I think the soy burgers, and soy milk may be causing problems. I seem to lack energy. One of my books warns about the overuse of Tofu saying it weakens the adrenal system, and causes impotence, loss of hair/gray hair, and a lack of energy.</span><br /><br /><span style="font-family: arial;">The problem is that being a bachelor, I'm not too great at preparing a variety of foods, and am limited to the alkalizing diet. The alkalizing diet has allowed me to avoid being sick even when I miss sleep. I suppose I'm looking for alkalizing/vegetarian foods that are different than the ones I'm using. I really only use carrots and green beans as vegetables. I would like to find vegetables/foods that come prepared or are at least simple to prepare.</span><br /><br /><span style="font-family: arial;">Thank you very much. Your advice would be greatly appreciated. Sincerely, John</span><br /><br /><span style="font-family: arial;"><span style="color: rgb(153, 0, 0);">Answer:</span> An alkalizing diet is one in which 80% of our food intake should come from alkaline-based foods like fruits (except for plums and prunes), green-leafy vegetables and other vegetables, and tubers (root vegetables). These foods are highly alkaline and help to alkalinize the blood and other tissue fluids in our body. The other 20% of our food intake can come from acidic-based foods like beans, breads, cereals, eggs and meat. Animal products like meat, cheese, and eggs have the highest acidic content. These are best to be avoided.</span><br /><br /><span style="font-family: arial;">The main goal of an alkalizing diet is balanced eating in order to avoid acidosis. When this occurs, our blood losses its ability to eliminate carbon dioxide from the body among other things. When we reduce the alkalinity of our blood, it creates symptoms like hunger, heartburn, indigestion, nausea, vomiting, headache and drowsiness. Acidosis is the breeding ground for many disorders, and can interfere with the way our glands and organs function.</span><br /><br /><span style="font-family: arial;">While soybeans are in the legume family, it is not considered acidic because it leaves an alkaline ash when our body processes it. Other beans and lentils leave an acidic ash. Whenever you eat acidic foods such as beans and grains, even though they are not as acidic as animal products, you need to counteract their acidic effects. Eating more alkaline-based foods will neutralize the pH balance in your blood.</span><br /><br /><span style="font-family: arial;">From what you told me, your diet may be lacking in enough greens and other vegetables. Carrots and green beans are not enough to bring your alkalinity level up. Try eating more salads made with romaine lettuce or spinach. Top these salads with more alkaline foods like cucumbers, beets, tomatoes, red peppers, red cabbage, cauliflower, celery, almonds and raisins. You can find ready-made salad mixes in most supermarket produce sections. Then all you need to do is top it with some of the suggestions I made before. Also, drink more juices, especially citrus and grape. While you may think citrus tastes acidic, it has a high potash content which increases the alkalinity of the blood.</span><br /><br /><span style="font-family: arial;">You state that your alkalizing diet has kept you from getting sick when you miss sleep. The little amount of sound and restful sleep you get most likely is the cause of your lack of energy you described. Most people rob themselves of proper rest. When we sleep, our body does most of its cell repair and rejuvenation. If you do not get enough, you will feel fatigue. For the most part, your diet is good. My suggestion is to increase the variety of fruits and vegetables you eat, and to make sleep a top priority!</span><br /><br /><span style="font-family: arial;">Read more about fatigue at <a href="http://en.wikipedia.org/wiki/Fatigue">http://en.wikipedia.org/wiki/Fatigue</a></span><br /><br /><span style="font-family: arial;">Also, check out these books ...</span><br /><br /><span style="font-family: arial;"><a href="http://www.amazon.com/exec/obidos/ASIN/0876045107/virtuesofsoy/"> The Alkalizing Diet: Your Life Is In The Balance</a><br /> by Istvan Fazekas</span><br /><span style="font-family: arial;"></span><br /><span style="font-family: arial;"><a href="http://www.amazon.com/exec/obidos/ASIN/0061336432/virtuesofsoy/"> The Ultimate pH Solution: Balance Your Body Chemistry to Prevent Disease and Lose Weight</a><br /> by Michelle Schoffro Cook</span><br /><span style="font-family: arial;"></span><br /><span style="font-family: arial;"><a href="http://www.amazon.com/exec/obidos/ASIN/0757002803/virtuesofsoy/"> The Acid-Alkaline Food Guide: A Quick Reference to Foods &amp; Their Effect on pH Levels</a><br /> by Susan E. Brown and Larry Trivieri Jr.</span><br /><span style="font-family: arial;"></span><br /><span style="font-family: arial;"><a href="http://www.amazon.com/exec/obidos/ASIN/1569756074/virtuesofsoy/">The pH Balance Diet: Restore Your Acid-Alkaline Levels to Eliminate Toxins and Lose Weight</a><br /> by Bharti Vyas and Suzanne Le Quesne</span><br /><span style="font-family: arial;"></span><br /><span style="font-family: arial;"><a href="http://www.amazon.com/exec/obidos/ASIN/044669049X/virtuesofsoy/"> The pH Miracle: Balance Your Diet, Reclaim Your Health</a><br /> by Robert O. Young and Shelley Redford Young</span><br /><span style="font-family: arial;"><br /><br /></span></span><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span> <div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div> <div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a></span><br /></div><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><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 /><br /></span></div> <p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p> <div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-987918615641923564?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-72697032364569780182009-07-13T11:13:00.000-07:002009-08-13T11:30:02.325-07:00<span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><span style="color: rgb(153, 0, 0);">Question:</span></span><span style="color: rgb(0, 0, 0);font-family:arial;font-size:130%;" ><b><span style="color: rgb(255, 255, 0);"> </span></b></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Dear Monique; Do vegetable-protein diets enhance calcium retention in the body and result in less excretion of calcium in the urine than meat-based proteins? I thought an amino acid was an amino acid, no matter where it originated. Thanks, Edna Lee<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer:</span> </span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >All proteins are made up of chains of amino acids. There are 22 amino acids that combine to form different proteins, and 8 of these must come from the foods we eat. Our body uses these amino acids to create muscles, blood, skin, hair, nails and internal organs. Proteins help replace and form new tissue, transports oxygen and nutrients in our blood and cells, regulates the balance of water and acids, and is needed to make antibodies. However, too much of a good thing may not be so good for you. Many people are putting their health at risk by eating to much protein. Excessive protein consumption, particularly animal protein, can result in heart disease, stroke, osteoporosis and kidney stones.<br /><br />The amount and type of protein in the diet both have an important impact on calcium absorption and excretion.<br /><br />Even if a person takes in enough calcium, more calcium might be lost when eating high amounts of animal-protein. Researchers believe that the sulfur amino acids, cysteine and methionine, increase acid loads, which leads to increased calcium loss in an animal-protein diet.<br /><br />Eating plant-based proteins like that found in beans and soy foods add calcium, magnesium and isoflavones to the diet which the body can more readily absorb. Additionally, because plant-based proteins have a lower amount of sulfur amino acids, they do not result in the same diuretic response that animal-proteins do. Vegetable-proteins not only enhance calcium retention in the body, they also cause less excretion of calcium in the urine. This reduces the risk of osteoporosis and kidney problems.<br /><br />Read more about vegetable-protein and vegetarian diets at </span><span style="color: rgb(0, 0, 0);font-family:arial;font-size:130%;" ><a href="http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/advocacy_933_ENU_HTML.htm"><span style="color: rgb(51, 51, 255);">http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/advocacy_933_ENU_HTML.htm</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />and<br /></span><span style="color: rgb(0, 0, 0);font-family:arial;font-size:130%;" ><a href="http://en.wikipedia.org/wiki/Vegetarianism"><span style="color: rgb(51, 51, 255);">http://en.wikipedia.org/wiki/Vegetarianism</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><br />Read more about calcium at </span><span style="color: rgb(0, 0, 0);font-family:arial;font-size:130%;" ><a href="http://en.wikipedia.org/wiki/Calcium"><span style="color: rgb(51, 51, 255);">http://en.wikipedia.org/wiki/Calcium</span></a><br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >For recipes and more information about a healthy vegetarian and vegan diet, read my book<br /></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/1581127065/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">Virtues of Soy: A Practical Health Guide and Cookbook</span></a><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/1581127065/virtuesofsoy/"><i><span style="color: rgb(51, 51, 255);"><br /><br /></span></i></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Other Recommended Books...<br />• </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/0907337260/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">Plant Based Nutrition and Health </span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /> by Stephen Walsh<br />• </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/1570671443/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">The New Becoming Vegetarian: The Essential Guide To A Healthy Vegetarian Diet</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /> by Vesanto Melina &amp; Brenda Davis</span><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span><br /><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;"><br />Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span> <div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div> <div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a></span><br /></div><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><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 /><br /></span></div> <p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p> <div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-7269703236456978018?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-76385611280315764282009-07-12T14:28:00.000-07:002009-08-12T14:32:31.127-07:00<span style="color: rgb(0, 0, 0);font-family:arial;font-size:130%;" ><br /></span><span style="color: rgb(153, 0, 0);font-family:Arial;font-size:130%;" >Question:</span><span style="color: rgb(0, 0, 0);font-size:130%;" ><b style="font-family:arial;"><span style="color: rgb(255, 255, 0);"> </span></b></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Monique, Is soy lecithin a safe product for toddlers? If so, how much daily should be allowed? Ann Wilson<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer:</span> </span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Soy lecithin is an emulsifying substance found in the cells of all living organisms. Besides being a substance that promotes the mixing of oil and water -- lecithin is widely promoted and sold as a supplement to combat atherosclerosis, improve memory and fight Alzheimer's disease. However, there is no scientific evidence to support such claims.<br /><br />Soy lecithin is not a substitute for soy products because it does not include isoflavones or soy protein, the unusual compounds found in soy foods that offer significant protection against cancer, cardiovascular disease, osteoporosis and diabetes.<br /><br />Even though lecithin supplements are harmless, a balanced diet gives you all you need.<br /><br />Some doctors recommend soy lecithin to their patients with multiple sclerosis because their immune system attacks the myelin sheath surrounding nerves. Myelin is synthesized from lecithin. It is thought that five grams of soy lecithin granules per day may help these patients.<br /><br />However, I have not come across any recommendation for toddlers. I believe you would be best off providing your toddler soy foods which naturally contain lecithin.<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >For more information about soy,<br />visit the </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://virtuesofsoy.blogspot.com/"><span style="color: rgb(51, 51, 255);">Virtues of Soy</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" > website,<br />and<br /></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://en.wikipedia.org/wiki/Soybean"><span style="color: rgb(51, 51, 255);">http://en.wikipedia.org/wiki/Soybean</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >.<br /><br />For more information about raising vegetarian and vegan babies, read "Vegetarian Diets for Children: Right from the Start" at<br /></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.pcrm.org/health/veginfo/veg_diets_for_children.html"><span style="color: rgb(51, 51, 255);">http://www.pcrm.org/health/veginfo/veg_diets_for_children.html</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />and the book<br /></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/0743476670/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">Dr. Spock's Baby and Child Care(8th edition)</span></a></span><br /><br /><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span> <div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div> <div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a></span><br /></div><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><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 /><br /></span></div> <p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p> <div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-7638561128031576428?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-6909378976893629892009-07-11T10:56:00.000-07:002009-08-13T11:05:39.197-07:00<span style="color: rgb(153, 0, 0);font-family:Arial;font-size:130%;" ><br />Question:</span><span style="color: rgb(0, 0, 0);font-size:130%;" ><b style="font-family:arial;"><span style="color: rgb(255, 255, 0);"> </span></b></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Dear Monique, I just read your article on infants and vegetarian diets and found it great. I am a vegetarian and would like to keep my son on a mainly vegetarian diet. He has just turned one. I was wondering if you could give me some clarification about the best sources of calcium, protein and fat. Until now I have kept him dairy free as we have dairy allergies in our family. I would like to continue this also. Is it safe to give him soya milk at this stage. I am still breast feeding him (just once a day) and am wanting to wean him but I'm not sure whether I can give soya milk as a replacement. I look forward to your comments. Thank you. Carol</span><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer:</span> </span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Yes, it is safe to give your one year old son soymilk. However, he needs more nutrients for his growing body at this time. Therefore, soymilk should be used as a supplement in addition to breast milk or soy infant formula, not as a replacement for a few more weeks. Only during the first year of life do doctors and nutritionists recommend not using soymilk to replace breast milk or commercial infant formula because it does not contain enough nutrients. Since your son just turned one, you can safely start weaning him off breast milk and onto soymilk. The most important factor during this time is to ensure that he gets enough nutrients.<br /><br />Until the age of two, your son will need more calories, protein and fat in his diet than at any other time in his life. Fat is essential for proper brain development. You can increase the healthy fat and protein in his diet by giving him cutup or mashed avocado; adding some extra virgin olive oil or vegetable oil to his baby food and mashed vegetables, fruits or beans; spreading nut butters or seed butters on crackers.<br /><br />Babies and children can get plenty of calcium from plant foods as well. Some excellent vegetable sources of calcium include green leafy vegetables like collard greens, kale and turnip greens; broccoli; tofu made with calcium sulfate; fortified soymilk; beans and legumes; fortified orange juice; almonds, sesame seeds and tahini (a sesame seed paste).<br /><br />For more information, read...<br />(1) "Vegan Nutrition in Pregnancy and Childhood" at </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.vrg.org/nutrition/pregnancy.htm"><span style="color: rgb(51, 51, 255);">http://www.vrg.org/nutrition/pregnancy.htm<br /><br /></span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >(2) My Q&amp;A </span><a href="http://healthyadviceblog.blogspot.com/2009/07/is-infant-soy-formula-better-than-milk.html"><span style="color: rgb(0, 0, 0);font-size:130%;" ><span style="font-family:arial;"><span style="color: rgb(51, 51, 255);">"Is infant soy formula better than milk-based formula?"</span></span></span></a><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><br />(3) My Q&amp;A </span><a href="http://healthyadviceblog.blogspot.com/2009/07/how-much-protein-should-my-child-be.html"><span style="color: rgb(0, 0, 0);font-size:130%;" ><span style="font-family: arial;"><span style="color: rgb(51, 51, 255);">"How much protein should my child be getting daily?"<br /><br /></span></span></span></a><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >(4) "Vegetarian Diets for Children: Right from the Start" at<br /></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.pcrm.org/health/veginfo/veg_diets_for_children.html"><span style="color: rgb(51, 51, 255);">http://www.pcrm.org/health/veginfo/veg_diets_for_children.html</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />(5) The book </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/0743476670/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">Dr. Spock's Baby and Child Care (8th Edition)</span></a></span><br /><br /><br /><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span> <div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div> <div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a></span><br /></div><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><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 /><br /></span></div> <p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p> <div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-690937897689362989?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-5119142090639059522009-07-10T14:32:00.000-07:002009-08-12T14:35:13.101-07:00<span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><span style="color: rgb(153, 0, 0);">Question:</span></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><b style="font-family:arial;"><span style="color: rgb(255, 255, 0);"> </span></b></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Monique, What are the benefits of eating lots of celery? I eat a butch in two days.<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer:</span> </span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Celery is a wonderful low-calorie and low-fat vegetable, consisting of about 95% water. When looking at its nutrients, celery contains adequate amounts of potassium, folate and fiber. One cup of diced celery provides 344.4 milligrams of potassium, 34 micrograms of folate, 2 grams of fiber, 19 calories, and less than 0.16 grams of fat!<br /><br />Celery is a great guilt-free snack item, especially if you want to lose weight. You get to chew on something that makes you think you are eating a lot, but is actually providing you with more water (which contains no calories) than calories. It is much healthier to munch on celery while watching TV, movies or videos than popcorn or chips. You will feel satisfied because you are not depriving yourself of food, but your waistline will not suffer from eating too much of it. Additionally, because celery has such a high water content, it helps hydrate your body and skin (from the inside out)!<br /><br />Potassium helps control our nerves and muscles, and aids in the transmission of nerve impulses. It also helps reduce blood pressure and reduces the risk of stroke. Because lack of potassium is rare, there is no RDA for this mineral. However, it is thought that 1,600 to 2,000 milligrams a day is adequate for adults. Some research suggests getting 3,000 milligrams of potassium daily, preferably from food.<br /><br />Folate is essential for the production and maintenance of new cells. It may help reduce the development of cardiovascular disease and help protect against certain cancers (like colon and rectal). Folate is also recommended for women of childbearing years to reduce the risk of birth defects. The RDA for folate is 400 micrograms a day.<br /><br />To find out the complete nutritional break down for celery, or any other food, search the USDA Nutrient Database for Standard Reference at<br /></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl"><span style="color: rgb(51, 51, 255);">http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl<br /><br /></span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >For more information about celery, go to </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://en.wikipedia.org/wiki/Celery"><span style="color: rgb(51, 51, 255);">http://en.wikipedia.org/wiki/Celery</span></a><br /></span><br /><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span> <div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div> <div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a></span><br /></div><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><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 /><br /></span></div> <p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p> <div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-511914209063905952?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-42839504156794987472009-07-09T11:02:00.000-07:002009-08-13T11:08:32.900-07:00<span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><span style="color: rgb(153, 0, 0);">Question:</span></span><span style="color: rgb(153, 0, 0);font-size:130%;" ><b><span style="color: rgb(255, 255, 0);font-family:Arial;" > </span></b></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Monique, How many grams of protein should my 3.5 year old be getting daily? Thank you in advance. Melanie<br /><br /></span><span style="color: rgb(153, 0, 0);font-family:Arial;font-size:130%;" >Answer: </span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Babies need the highest amount of fat and protein as a percentage of total calories during the first 3 years of life, because of their rapid growth and development. After age three, there is a slow down in growth, but preschoolers still need more protein in their diets than older children.<br /><br />To determine your child's exact protein needs during this time of life, use these figures. Multiply your child's weight in pounds by the number of grams of protein needed per pound of body weight to calculate their daily protein requirements.<br /><br />Ages 1 to 3 - 0.81 grams (child's weight in pounds x 0.81 = daily grams of protein)<br />Ages 4 to 6 - 0.68 grams<br />Ages 7 to 10 - 0.55 grams<br /><br />Since young children have small stomachs, it is important that the calories they consume be packed with vitamins, minerals and protein. Vegetarian parents should note that eating a high amount of fiber may fill preschoolers up, but they may not be taking in enough total calories each day. While it is important to give young children a diet rich in fresh fruits, vegetables and whole grains, these foods are also high in fiber.<br /><br />During the preschool years, vegetarian and vegan children need foods that provide a high amount of nutrient dense calories in a small amount. This can be achieved by including in their diets foods such as seeds, nuts and nut butters, avocados, dried fruits, beans and soy products like tofu, tempeh, soymilk, soynuts, and TVP. (Since nuts and nut butters are common allergens, give your child a little at first and watch for any negative reactions. Also, because whole nuts can be a choking hazard, only give them to children over 3 years of age and make sure they chew it properly).<br /><br />The protein needs of preschool children can be easily meet by giving them several small snacks and meals throughout the day from a variety of plant foods. According to the National Academy of Sciences, total caloric intake and the RDA of protein for young children is as follows...<br /><br />Ages 1 to 3 - 1300 calories and 16 grams protein<br />Ages 4 to 6 - 1800 calories and 24 grams protein<br />Ages 7 to 10 - 2000 calories and 28 grams protein<br /><br />Remember that at this young age, food preferences change often. Always offer a variety of food choices because what they hate today may become their favorite food tomorrow. Never force a child to eat a food they do not want, or offer a food they do like as a reward. This will give them the wrong message about food. Food should be nourishing and enjoyable.<br /><br />This is a very important time in a young child's life for developing healthy lifelong eating habits that will be the foundation for their diet and health as they grow up. Be a good example of healthy eating. The habits you show your child will be picked up quicker that just telling them to eat good (action speaks louder than words). Finally, be creative in your food presentation, and if they get fussy, puree foods into soups or smoothies.<br /><br />For more information, read "Vegetarian Diets for Children: Right from the Start" at<br /></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a href="http://www.pcrm.org/health/veginfo/veg_diets_for_children.html"><span style="color: rgb(51, 51, 255);font-family:Arial;" >http://www.pcrm.org/health/veginfo/veg_diets_for_children.html</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><br />and the books . . .<br /><br />• </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a href="http://www.amazon.com/exec/obidos/ASIN/0743476670/virtuesofsoy/"><span style="color: rgb(51, 51, 255);font-family:Arial;" >Dr. Spock's Baby and Child Care (8th edition)</span></a><br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" > • </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a href="http://www.amazon.com/exec/obidos/ASIN/0907337260/virtuesofsoy/"><span style="color: rgb(51, 51, 255);font-family:Arial;" >Plant Based Nutrition and Health</span></a><br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >• </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a href="http://www.amazon.com/exec/obidos/ASIN/1570671443/virtuesofsoy/"><span style="color: rgb(51, 51, 255);font-family:Arial;" >The New Becoming Vegetarian: The Essential Guide To A Healthy Vegetarian Diet</span></a><br /><br /></span><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;"><br />Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span> <div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div> <div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a></span><br /></div><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><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 /><br /></span></div> <p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p> <div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a></div><br /><span style="color: rgb(51, 51, 255);font-family:Arial;font-size:78%;" ><span style="font-size:18;"> </span></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-4283950415679498747?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-80716220833767732162009-07-08T10:45:00.000-07:002009-08-13T10:55:50.258-07:00<span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><span style="color: rgb(153, 0, 0);">Question:</span></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><b style="font-family:arial;"><span style="color: rgb(255, 255, 0);"> </span></b></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Dear Monique, I read about vegetarian diets being safe for babies, but what about vegan diets? I have recently made the decision to make the change to a vegan diet for myself and would also like to do that for my children as well. I have a 4 month old whose formula I recently switched to soy formula, and I have a 4 year old who I have started giving soymilk and soy cheese. Friends, family, and acquaintances tell me that vegetarian diets and vegan diets aren't safe for children this young ... what can I tell them to back up my beliefs and decision? Thank You, Wendy<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer:</span> </span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Yes, vegan diets are safe for babies. While many of your relatives, friends and acquaintances mean well, they are misinformed. All the nutrients and protein needed by infants and children for growth and good health, can be obtained through plant sources. So long as your children get enough calories, a properly planned vegan diet is not only safe, it can protect their health now and long into the future. In fact, according to the American Dietetic Association's position paper on vegetarian diets, "Appropriately planned vegan and lacto-ovo-vegetarian diets satisfy nutrient needs of infants, children, and adolescents and promote normal growth."<br /><br />Vegetarian and vegan diets have been shown to protect against cardiovascular disease and certain cancers. They reduce the risk for obesity and provide antioxidants. Encouraging children to eat healthy from the start, will provide a good foundation for them in the future. Vegan and vegetarian long-term eating habits produce a positive effect on a child's health, weight, and need for medical treatments.<br /><br />In fact, even the seventh edition of the book "Dr. Spock's Baby and Child Care" recommends a vegan diet for children! In this book Dr. Benjamin Spock, America's most respected baby doctor, wrote "Children who grow up getting their nutrition from plant foods rather than meats have a tremendous health advantage. They are less likely to develop weight problems, diabetes, high blood pressure, and some forms of cancer ... I no longer recommend dairy products. ... there was a time when cow's milk was considered very desirable. But research, along with clinical experience, has forced doctors and nutritionists to rethink this recommendation."<br /><br />For more information read ...<br />(1) "Feeding Vegan Kids" by Reed Mangels at </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://vrg.org/nutshell/kids.htm"><span style="color: rgb(51, 51, 255);">http://vrg.org/nutshell/kids.htm<br /></span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />(2) "Vegan Nutrition in Pregnancy and Childhood" by Reed Mangels and Katie Kavanagh-Prochaska at </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://vrg.org/nutrition/pregnancy.htm"><span style="color: rgb(51, 51, 255);">http://vrg.org/nutrition/pregnancy.htm<br /></span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />(3) "Vegetarian diet on solid ground, experts say" by Sunny Aslam at </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.usatoday.com/news/healthscience/health/diet/2001-12-07-vegetarian.htm"><span style="color: rgb(51, 51, 255);">http://www.usatoday.com/news/healthscience/health/diet/2001-12-07-vegetarian.htm<br /></span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />(4) "Healthy Snacks for Kids" at </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.pcrm.org/health/veginfo/snacks.html"><span style="color: rgb(51, 51, 255);">http://www.pcrm.org/health/veginfo/snacks.html</span></a><a style="font-family: arial;" href="http://www.pcrm.org/health/Info_on_Veg_Diets/vegetarian_kids.html"><span style="color: rgb(51, 51, 255);"><br /></span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />(5) "Vegetarian Diets for Children: Right from the Start" at<br /></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.pcrm.org/health/veginfo/veg_diets_for_children.html"><span style="color: rgb(51, 51, 255);">http://www.pcrm.org/health/veginfo/veg_diets_for_children.html</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />(6) Veganism at </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://en.wikipedia.org/wiki/Veganism"><span style="color: rgb(51, 51, 255);">http://en.wikipedia.org/wiki/Veganism</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><br />(7) The book </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/0743476670/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">Dr. Spock's Baby and Child Care (8th Edition)</span></a><br /><br /></span><br /><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span> <div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div> <div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a></span><br /></div><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><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 /><br /></span></div> <p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p> <div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-8071622083376773216?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-87278111719639475522009-07-07T10:15:00.000-07:002009-08-13T10:32:33.861-07:00<span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><span style="color: rgb(153, 0, 0);">Question:</span></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><b style="font-family:arial;"><span style="color: rgb(255, 255, 0);"> </span></b></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" > Monique, What can you tell me about macrobiotic diets? What makes a diet macrobiotic? Thanks, Mary</span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" > Lynn<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer:</span> </span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >A macrobiotic diet is more than just a way of eating. It is a conscious way of living in harmony with the natural order of the universe (the Eastern yin - yang theory of balance to achieve optimum health). It is a philosophy of life's connectedness with everything in this world, from the spiritual to the physical.<br /><br />This ancient principle states that you can maintain health and well-being by balancing the opposing forces of yin and yang, which run throughout everything in the universe. Foods are described as being either yin (feminine, passive) or yang (masculine, aggressive). They are eaten in a way to create a diet that is balanced - neither too yin nor too yang. This balance is achieved by following certain rules for choosing and preparing food. The climate, season, your age, gender, activity level, and health status all have an influence on dietary choices.<br /><br />Whole grains make up about 50 percent of the daily caloric intake; vegetables make up 25 to 30 percent; sea vegetables, soy and other legumes about 5 to 15 percent, and the rest soup. Some macrobiotic followers eat fish, but not all. Whole grains are believed to be the ideal food because they're considered neutral, neither yin nor yang. Foods that are too yin (fruits, sugar and processed foods) or too yang (meat, cheese and eggs) are completely avoided. Nightshade vegetables (potatoes, tomatoes, peppers and eggplant) are also totally avoided because they are thought to weaken the immune system. However, this may be based on superstition about the deadly nightshade family. Macrobiotic proponents also advocate only buying and eating seasonal, locally grown, organic produce. Supporters of the macrobiotic regiment believe this way of eating and living can prevent illness and cure various diseases.<br /><br />Read more about Macrobiotic Diets at </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://en.wikipedia.org/wiki/Macrobiotic_diet"><span style="color: rgb(51, 51, 255);">http://en.wikipedia.org/wiki/Macrobiotic_diet</span></a><br /></span><span style="font-size:130%;"><br /><span style="font-family:arial;">Also, check out these books ...</span><br /><br /><span style="font-family:arial;"><a href="http://www.amazon.com/exec/obidos/ASIN/0470401389/virtuesofsoy/">Macrobiotics For Dummies</a><br />by Verne Varona</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;"><a href="http://www.amazon.com/exec/obidos/ASIN/1556436432/virtuesofsoy/">Modern-Day Macrobiotics: Transform Your Diet and Feed Your Mind, Body and Spirit</a><br />by Simon Brown</span><br /><span style="font-family:arial;"></span><a href="http://www.amazon.com/exec/obidos/ASIN/1424191734/virtuesofsoy/"><br /></a><span style="font-family:arial;"><a href="http://www.amazon.com/exec/obidos/ASIN/1424191734/virtuesofsoy/">Eat Me Now!: Healthy Macrobiotic Cooking for Students and Busy People</a><br />by Melanie Brown Waxman</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;"><a href="http://www.amazon.com/exec/obidos/ASIN/1583332057/virtuesofsoy/">The Hip Chick's Guide to Macrobiotics: A Philosophy for Achieving a Radiant Mind and a Fabulous Body</a><br />by Jessica Porter</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;"><a href="http://www.amazon.com/exec/obidos/ASIN/0345439813/virtuesofsoy/">The Macrobiotic Path to Total Health: A Complete Guide to Naturally Preventing and Relieving More Than 200 Chronic Conditions and Disorders</a><br />by Michio Kushi and Alex Jack</span><br /><span style="font-family:arial;"></span></span><br /><br /><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span> <div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div> <div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a></span><br /></div><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><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 /><br /></span></div> <p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p> <div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-8727811171963947552?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-21795058206760475132009-07-06T10:11:00.000-07:002009-08-13T10:15:04.411-07:00<span style="color: rgb(153, 0, 0);font-family:Arial;font-size:130%;" ><br />Question:</span><span style="color: rgb(0, 0, 0);font-size:130%;" ><b style="font-family:arial;"><span style="color: rgb(255, 255, 0);"> </span></b></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >How do you feel about food combining? Thank you, D.<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer:</span> </span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >There are two theories of food combining that I am aware of. One involves food compatibility with respect to digestive enzymes and the other involves complementary proteins.<br /><br />The first one is a proposed diet that includes eating foods that contain certain enzymes that aid digestion and are "compatible" to help break down each food at each meal. The food combinations on this type of diet include eating greens and low-starchy vegetables with either protein rich foods (like legumes and dairy foods) or starchy foods (like grains, pasta and potatoes). The theory of this diet is that eating protein with starchy foods at the same meal should be avoided because the enzymes in them are not compatible and will interfere with digestion. Also, it is suggested that fruits should be eaten by themselves because they are digested faster than any other food. These principles of food combining are generally not accepted or endorsed by nutritional scientists and researchers.<br /><br />The second type of food combining is a theory that eating certain proteins together at the same time will increase the quality and quantity of protein obtained. The protein combinations include eating grains with legumes (beans and rice) or tofu with squash. This theory was popularized in the early 1970's. The author that proposed this concept of complementary proteins has since stated that this is not necessary because a vegetarian diet based on a variety of foods will have more than enough usable protein. The American Dietetic Association also agrees that food combining is unnecessary if you maintain a balanced diet, which includes a variety of vegetables, fruits, grains, legumes, seeds, nuts, etc. They state that it is not necessary to combine various nutrients at any given meal, but that you should strive to have a balanced diet throughout the day and week.<br /><br />Read more about food combining at </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://en.wikipedia.org/wiki/Food_combining"><span style="color: rgb(51, 51, 255);">http://en.wikipedia.org/wiki/Food_combining</span></a></span><br /><br /><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span> <div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div> <div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a></span><br /></div><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><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 /><br /></span></div> <p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p> <div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-2179505820676047513?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-41771381154462827522009-07-05T14:35:00.000-07:002009-08-13T10:13:58.293-07:00<span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><span style="color: rgb(153, 0, 0);">Question:</span></span><span style="color: rgb(153, 0, 0);font-size:130%;" ><b style="font-family:arial;"><span style="color: rgb(255, 255, 0);"> </span></b></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >I am a new veggie, and I have no idea where to start. I wanted to do this because I feel it is healthy, and humane. Like others, I have no family support on this decision. Can you tell me what foods I should start with, and what I should stock in my pantry? Thank you, Stephanie<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer:</span> </span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >First, I want to congratulate you on the best decision you will ever make in your life! By choosing to go vegetarian you are benefiting your health, animals and the environment. Stand firm in your convictions and know in your heart that you are making the right decision, even if you don't have family support. In fact, after more than eleven years, my husband and I are still the only ones in both our families that are vegetarian. But you are not alone.<br /><br />The first thing you will want to do is familiarize yourself with meat alternatives like </span><a href="http://virtuesofsoy.blogspot.com/2009/08/soy-food-descriptions.html"><span style="color: rgb(0, 0, 0);font-size:130%;" ><span style="font-family:arial;"><span style="color: rgb(51, 51, 255);">Tempeh, Textured Soy Protein, Tofu</span></span></span></a><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" > and Seitan (wheat gluten). There are also many varieties of soy-based Cold-cuts, Burgers and Hotdogs available at health food stores and most supermarkets.<br /><br />Next you will want to stock your pantry with these products as well as Brown Rice, Soymilk, Fresh Fruits and Vegetables, Beans, Pasta, Nuts (soynuts, walnuts, almonds and peanuts), Miso (a great soup starter), Herbs and Spices (oregano, basil, parsley, sage, turmeric, bay leaf, garlic powder, etc.). You may also want to try out some other grains like Millet, Quinoa and Amaranth. Proper spicing is the key to good veggie cooking.<br /><br />Vegetarian cuisine can be very versatile and exciting, don't be afraid to experiment with these new foods and flavors. Cooking can be a magical and creative event that provides you with tasty and enjoyable nourishment. So have fun with it, and pat yourself on the back for taking a step in the right direction.<br /><br />Read about the vegetarian diet, philosophy and lifestyle at </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://en.wikipedia.org/wiki/Vegetarian"><span style="color: rgb(51, 51, 255);">http://en.wikipedia.org/wiki/Vegetarian</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><br />Read about the vegan diet, philosophy and lifestyle at </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://en.wikipedia.org/wiki/Vegan"><span style="color: rgb(51, 51, 255);">http://en.wikipedia.org/wiki/Vegan</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><br />Read the ADA's position on vegetarian diets at </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/advocacy_933_ENU_HTML.htm"><span style="color: rgb(51, 51, 255);">http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/advocacy_933_ENU_HTML.htm</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><br />For recipes and more information about a healthy vegetarian and vegan diet, read my book<br /></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/1581127065/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">Virtues of Soy: A Practical Health Guide and Cookbook</span></a><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/1581127065/virtuesofsoy/"><i><span style="color: rgb(51, 51, 255);"><br /><br /></span></i></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Other Recommended Books...<br />• </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/0907337260/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">Plant Based Nutrition and Health </span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /> by Stephen Walsh<br />• </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/1570671443/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">The New Becoming Vegetarian: The Essential Guide To A Healthy Vegetarian Diet</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /> by Vesanto Melina &amp; Brenda Davis</span><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span><br /><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span> <div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div> <div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a></span><br /></div><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><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 /><br /></span></div> <p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p> <div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-4177138115446282752?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-44292203436387549882009-07-04T14:22:00.000-07:002009-08-12T14:28:13.678-07:00<span style="color: rgb(153, 0, 0);font-family:Arial;font-size:130%;" ><br />Question:</span><span style="color: rgb(0, 0, 0);font-size:130%;" ><b style="font-family:arial;"><span style="color: rgb(255, 255, 0);"> </span></b></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Dear Monique, I have a baby girl on the way and I was seriously thinking about getting baby formula made from soy, in particular Enfamil Probee. I was wondering if there were any studies or research that you knew of that showed baby formula made from soy was better for babies than regular formula that's made from dairy product. I am a vegetarian and believe strongly in good health and healing properties of soy. I eat a lot of soy foods myself and know that soy and soy protein are alot better for you than milk and meat proteins. I would greatly appreciate your response and want to pass this information on to others. Thanx, Veggy<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer:</span> </span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Breast feeding is considered the best method of providing nutrition to babies. However, for various reasons many women feed their infants formula and for vegetarian mothers soy-based formula is their main option.<br /><br />The August 15, 2001 issue of the "Journal of the American Medical Association" (JAMA Vol. 286, No. 7: 807-814) reported good news about the long-term effects of soy-based baby formula. According to this report, soy-based infant formula is as safe as traditional milk-based formula.<br /><br />The report was based on a "retrospective"study conducted at the University of Iowa in 1999. The National Institutes of Health and a grant from the International Formula Council sponsored it. The study included adults between the ages of 20 to 34 who, as infants from 1965 to 1978, participated in controlled feeding studies at the University of Iowa. Of the 811 men and women who participated, 248 were fed soy formula as infants and 563 were fed cow milk formula.<br /><br />The objective was to find out if exposure to soy-based formula as an infant had a negative impact in health in young adulthood. They compared the two groups as adults to see if any significant differences existed between them. Dr. Brian Strom of the University of Pennsylvania School of Medicine, chief author of the report, and his colleagues based their conclusion upon 30 measurements. They analyzed puberty and sexual development; menstruation, fertility and reproductive history; height, weight, and current health. The researchers also asked the men and women in the study about cancer, sexual orientation and education.<br /><br />No significant differences were observed between the participants. Their outcomes were virtually identical. The study concluded that exposure to soy-based infant formula does not appear to have an adverse effect on general health or reproductive outcomes later in life.<br /><br />The study also indicated that about 20 percent of American infants are fed soy formula at some time during the first year of life. In fact, I was feed soy-based formula as a baby. Due to birthing complications, my mother was placed on antibiotics and other medications, and was unable to breast feed. I was not able to tolerate milk-based formulas and was placed on soy formula. I can personally say that I have suffered no ill effects as an adult because I was a soy-based baby.<br /><br />The American public has used soy-based infant formulas for more than sixty years. During this time, much scientific research and clinical observations have scrutinized the safety and long-term effects of soy-based formulas. Besides the positive findings reported in JAMA, the American Academy of Pediatrics (AAP) also supports the use of soy formulas when children cannot consume breast milk or cow's milk-based formula.<br /><br />According to the AAP Nutrition Handbook, "Today, soy formulas constitute approximately 25% of all formulas sold and support growth equivalent to that of breastfed and cow's milk-based formula-fed infants." In terms of safety, the Food &amp; Drug Administration highly regulates infant formulas. Additionally, USDA researchers are finding that consuming soy-based formula may even protect infants against many chronic diseases.<br /><br />For more information on research regarding soy-based infant formulas, contact the International Formula Council by phone at 404-252-3663, by E-mail at ifc@assnhq.com or visit their website at </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.infantformula.org/"><span style="color: rgb(51, 51, 255);">http://www.infantformula.org/</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><br />For more information about soy,<br />visit the </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://virtuesofsoy.blogspot.com/"><span style="color: rgb(51, 51, 255);">Virtues of Soy</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" > website,<br />and<br /></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://en.wikipedia.org/wiki/Soybean"><span style="color: rgb(51, 51, 255);">http://en.wikipedia.org/wiki/Soybean</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >.<br /><br />For more information about raising vegetarian and vegan babies, read "Vegetarian Diets for Children: Right from the Start" at<br /></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.pcrm.org/health/veginfo/veg_diets_for_children.html"><span style="color: rgb(51, 51, 255);">http://www.pcrm.org/health/veginfo/veg_diets_for_children.html</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />and the book<br /></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/0743476670/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">Dr. Spock's Baby and Child Care(8th edition)</span></a><br /></span><span style="color: rgb(0, 0, 0);font-family:arial;font-size:130%;" ><br /></span><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span> <div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div> <div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a></span><br /></div><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><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 /><br /></span></div> <p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p> <div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-4429220343638754988?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-5982776623430060182009-07-03T14:17:00.000-07:002009-08-12T14:21:17.793-07:00<span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><span style="color: rgb(153, 0, 0);">Question:</span></span><span style="color: rgb(153, 0, 0);font-size:130%;" ><b style="font-family:arial;"><span style="color: rgb(255, 255, 0);"> </span></b></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Dear Monique, I was brought up vegetarian, and I intend to bring up my baby the same way. Now that he is nearly six months, could you tell me which food groups are essential for him? At the moment, he is mainly on milk, but his milk intake is becoming smaller, and I don't want him to lose out on vitamins. Thanks very much. Sarah<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer:</span> </span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >A vegetarian diet is safe for both you and your baby. In fact, a 1989 study by the Centers for Disease Control showed that 404 children raised at a vegetarian community in Tennessee had no nutritional problems and had no significant differences in height and weight when compared to children in the general population.<br /><br />Evidence also shows that the earlier a person starts eating soy foods, the greater their lifelong resistance to cancer.<br /><br />Now that you baby is weaning, I suggest that you begin giving him unrefined pureed foods. Test the waters by trying one food at a time, and see if he likes it and how he reacts to it (digestion, allergies, etc.).<br /><br />Keep trying various foods, and begin introducing him to fruits, vegetables and grains. You may want to refrain from feeding him legumes until he is about one year old because they are harder to digest.<br /><br />Once he becomes familiar and comfortable eating "finger foods", he can begin to eat what you and your family eats.<br /><br />Just remember, your baby will need more protein, calcium and fat (all from vegetable sources, of course) for the first two years. However, try not to give him too much fiber during this time. Otherwise he may not get enough calories needed for optimum growth and health. If in doubt, consult your pediatrician.<br /><br />For more information, read "Vegetarian Diets for Children: Right from the Start" at<br /></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.pcrm.org/health/veginfo/veg_diets_for_children.html"><span style="color: rgb(51, 51, 255);">http://www.pcrm.org/health/veginfo/veg_diets_for_children.html</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />and the book<br /> </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/0743476670/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">Dr. Spock's Baby and Child Care (8th edition)</span></a></span><br /><span style="color: rgb(0, 0, 0);font-family:arial;font-size:130%;" ><br /><br /></span><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span> <div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div> <div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a></span><br /></div><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><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 /><br /></span></div> <p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p> <div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-598277662343006018?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-80642160260141831712009-07-02T13:41:00.000-07:002009-08-12T14:17:40.127-07:00<span style="color: rgb(153, 0, 0);font-family:Arial;font-size:130%;" ><br />Question:</span><span style="font-size:130%;"><b><span style="font-family:Arial;"> </span></b></span><span style=";font-family:Arial;font-size:130%;" >Hello - I am a vegan (or as much as one can given I live in the "heartland" of America), and in addition to working a full-time job, I teach fitness classes (cardio kickboxing) 3-4 days a week plus I study tae kwon do about 3 times a week. I take a B-complex and a calcium supplement, and I'm pretty satisfied with my health overall. However, I find myself tending to rely on starchy, fatty foods when I'm tired to give me a boost (towards the end of the day usually), and am looking for some nutritional alternatives. I sometimes eat a "normal" dinner, but it's usually food on the run since I never get home until around 9-9:30 most weekdays. Any suggestions as to how to eat in the evening as I'm running from class to class? Thank you, Norma<br /><br /></span><span style="color: rgb(0, 255, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer: </span> </span><span style=";font-family:Arial;font-size:130%;" >I know what it's like to have a busy schedule, going from class to class and trying to maintain a healthy diet. I found if I drink a soy protein shake about 15-20 minutes before my classes, I have more energy throughout the day and I don't binge out on starchy, fatty or sugary foods at night.<br /><br />It also is light enough that it won't interfere with my workouts. When I eat anything too heavy or solid, I experience digestive problems, discomfort and low energy levels. By having liquid nutrients before my strenuous activities, I am better able to keep my electrolytes and blood sugar level stable, which allows me to think more clearly and maintain a higher activity level.<br /><br />At night I suggest eating tempeh, which is very easy to digest, quick to make, and high in protein, isoflavones, and soluble fiber. Tempeh does not need much preparation, just a little soy sauce or liquid hickory seasoning and heat it up. It can be cut into strips, sauteed with mushrooms, onions and peppers, and stuffed into a pita bread.<br /><br />You can also stir-fry tempeh with some vegetables and serve it with noodles or brown rice. By the time the pasta or rice is done, you can have the tempeh and vegetables all prepared. Once you overcome your food cravings by having a couple of shakes during the day, you will be better able to eat more balanced and nutritiously at night.<br /><br /><span style="color: rgb(153, 0, 0); font-weight: bold;">• </span>Read more about ...<br />Nutrition and sports at </span><span style="font-size:130%;"><a href="http://en.wikipedia.org/wiki/Nutrition#Nutrition_and_sports"><span style="font-family:Arial;">http://en.wikipedia.org/wiki/Nutrition#Nutrition_and_sports</span></a></span><span style=";font-family:Arial;font-size:130%;" ><br />Vegan diets at </span><span style="font-size:130%;"><a href="http://en.wikipedia.org/wiki/Vegan"><span style="font-family:Arial;">http://en.wikipedia.org/wiki/Vegan</span></a></span><span style=";font-family:Arial;font-size:130%;" ><br /><br /><span style="font-weight: bold; color: rgb(153, 0, 0);">• </span>For more information about vegan diets and athletes, read . . .<br /><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<br /><br /><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<br /></span><span style=";font-family:Arial;font-size:130%;" ><br /><span style="font-weight: bold; color: rgb(153, 0, 0);">• </span>For some great vegan recipes and more information about soy, read my book </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><br /></span><span style=";font-family:Arial;font-size:78%;" ><span style="font-size:18;"><span style="font-size:130%;"><br /></span>~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~<br /></span></span><div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >Want to improve your health naturally,</span><span style="color: rgb(51, 204, 0);font-size:130%;" ><br /></span><span style="color: rgb(51, 204, 0);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: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a><br /></span><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~<br /><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 /><br /></span><p><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a><a href="http://www.tropicalmiamibeachweddings.com/"><br /></a><br />~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~<br /><br /><span style="color: rgb(51, 51, 51);"><span style="font-size:14;">Copyright © 2000-2009 by Monique N. Gilbert.<br />All rights reserved.<br />Permission must be obtained to use information from this blog.<br /><br />This blog is only intended to offer health information to help you understand the benefits of a healthy diet and lifestyle. It is not intended to diagnose, dispense medical advise or prescribe the use of diet as a form of treatment for illness without medical approval. In the event you use this information without a health practitioner's approval, you are prescribing for yourself, which is your right. However, the publisher and author assume no responsibility.<br /><br />~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~<br /></span></span></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-8064216026014183171?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-57287327772387926692009-07-01T13:58:00.000-07:002009-08-14T14:05:17.223-07:00<span style="color: rgb(153, 0, 0);font-family:Arial;font-size:130%;" ><br />Question:</span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);"> </span>Hi there, Monique! I would really appreciate your help. I am a herbalist (Phytotherapist) and really need some help with a diet to help reduce cholesterol levels of a patient. He isn't responding to oats or artichokes, any other suggestions. In all other respects, his diet is healthy. Takes no dairy, no coffee, is a smoker and moderate drinker... Careful about vegies, fruit and moderate meat eater. Any suggestions, please? Barry<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer:</span> </span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Yes. Research has shown that soy can help lower total and LDL (the bad) cholesterol while possibly increasing HDL (the good) cholesterol. Numerous independent studies conducted worldwide have shown consuming 1-2 servings of soy foods a day can substantially improve blood cholesterol levels and reduce the risk for heart disease and stroke. In these studies, researchers also found that the more soy was added to the diet, the more the levels of cholesterol went down. They noted that the active components in soy are its protein and isoflavones, which work together to produce health benefits. However, these studies suggest that to get the full heart-healthy impact of soy, it must coincide with a diet low in saturated fat, trans fat (hydrogenated vegetable oils), and cholesterol.<br /><br />A study reported in the October 2001 issue of the European Journal of Clinical Nutrition also indicates that cholesterol can quickly and effectively be reduced by replacing saturated fats with unsaturated fats. In this study, a group of people between 21 and 40 years old reduced their total blood cholesterol levels on average by about 15% in only 2-1/2 weeks.<br /><br />I suggest that your patient reduce his consumption of meat and begin to eat more soy products like </span><a href="http://virtuesofsoy.blogspot.com/2009/08/soy-food-descriptions.html"><span style="color: rgb(0, 0, 0);font-size:130%;" ><span style="font-family: arial;"><span style="color: rgb(51, 51, 255);">tempeh, textured soy protein (also known as TVP),</span></span></span></a><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" > edamame (sweet young and green whole soybeans), </span><a href="http://virtuesofsoy.blogspot.com/2009/08/soy-food-descriptions.html"><span style="color: rgb(0, 0, 0);font-size:130%;" ><span style="font-family: arial;"><span style="color: rgb(51, 51, 255);">roasted soynuts, tofu and soymilk</span></span></span></a><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >. There are many meat analogs that are available at regular supermarkets, like soy-based cold-cuts, soy hotdogs, veggie burgers, soy-based breakfast patties. He can also find other soy foods at these stores, like tempeh, tofu, soynuts, soymilk, soy protein powders and soy cheese. At health food stores, there is an even greater selection of soy foods, such as frozen soy-based entrees and snacks, as well as edamame. He would also be wise to use unsaturated fats like olive oil and canola oil.<br /><br />If your patient is new to soy, or reluctant to try soy foods for fear that it will taste bad, tell him to start by adding small amounts of it to his daily meal plans. Once he becomes familiar with soy's various tastes and textures, he can add more soy to his diet and he will be better able to substitute soy-based products for animal-based products in his favorite recipes.<br /><br />For more information about soy, visit the </span><a href="http://virtuesofsoy.blogspot.com/"><span style="color: rgb(0, 0, 0);font-size:130%;" ><span style="font-family:arial;"><span style="color: rgb(51, 51, 255);">Virtues of Soy website</span></span></span></a><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><br />For great soy recipes, get my book </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/1581127065/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">Virtues of Soy: A Practical Health Guide and Cookbook</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >.<br /><br />For more information about cholesterol, go to </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://en.wikipedia.org/wiki/Cholesterol"><span style="color: rgb(51, 51, 255);">http://en.wikipedia.org/wiki/Cholesterol<br /><br /></span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Also go to the Physicians Committee for Responsible Medicine website and read "Cholesterol and Heart Disease" at </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.pcrm.org/health/prevmed/chol_heartdisease.html"><span style="color: rgb(51, 51, 255);">http://www.pcrm.org/health/prevmed/chol_heartdisease.html</span></a><br /><br /></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /><span style="color: rgb(51, 51, 51);"><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);"><br /></span> <div style="text-align: center;"><span style="font-family:Arial;">~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div> <div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;" ><span style="color: rgb(204, 0, 0);">Get the guidance and encouragement you need to achieve your goals.</span></span><br /><br /><a href="http://www.moniquengilbert.com/"><span style="font-family:Arial;">Click here to learn more about Monique N. Gilbert's</span></a><br /><a href="http://www.moniquengilbert.com/"><span style="font-family:Arial;">Personal Health, Nutrition &amp; Wellness Writing.</span></a><br /></div><br /><span style="font-family:arial,sans-serif;">~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><div style="text-align: center;"><br /><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.<br /><br /></span></div> <p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></a></p> <div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></a></div></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-5728732777238792669?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-16333381045013476132009-06-30T14:05:00.000-07:002009-08-14T14:14:25.720-07:00<span style="color: rgb(153, 0, 0);font-family:Arial;font-size:130%;" ><br />Question:</span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" > Dear Monique, Hi. My daughter (16 months old, still breastfeeding, a life-long vegan) was just diagnosed with severe asymptomatic anemia. This was a surprise to me, since she eats a varied diet, nurses (and I take prenatal/lactation multi-vitamins), and she loves leafy greens and fortified grain products.<br /><br />A lot of folks are advising that in addition to iron supplements (which she passionately hates in any form) she needs to have some sort of meat in her diet because she might have a body type which just can't adequately process non-heme iron. She also seems to crave fish - she frantically tries to grab it off other peoples plates when we eat out at omnivorous restaurants and order a vegan dish for ourselves.<br /><br />I have been a vegetarian for 12 years and a vegan for 8, for moral as well as health reasons, so it would be hard for me to introduce meat to our diet without a big struggle. Is there any basis to this idea that she might just be that rare individual who actually DOES need a small amount of meat?<br /><br />One last question - my pediatrician has asked me to give her 60 mg of iron a day in supplement form. This is 4 times the recommended dosage. Is this safe? Thanks, Marnie<br /><br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer:</span> </span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Iron deficiency anemia may be caused by too little dietary iron, poor absorption of iron, chronic bleeding or heavy menstruation. There are various forms of anemia, and their treatments depend upon their cause. Vegan women and their babies are particularly prone to anemia when they do not have an adequate supply of iron, folic acid or vitamin B-12.<br /><br />Vegans need to make sure that they consume nutritional yeast to get the vitamin B-12 that they need in their diet. A great non-animal source is Red Star nutritional yeast (this is different from the yeast used for baking). They also need to eat iron and folic acid rich foods like green leafy vegetables, soy foods and dried fruits. Since your pediatrician advises 60 mg of iron a day in supplement form, I would suggest following this recommendation.<br /><br />However, I would not follow the advice you are getting from other people that suggest feeding your baby meat. Your baby is probably not craving fish. Young children tend to be curious about new things, and want to put everything in their mouth. While increased protein may be required, it does not have to come from animal sources.<br /><br />Babies and young children need more protein in their diet than adults. Children, between the ages of one to three, need 0.81 grams of protein per pound of body weight per day. Adults, on the other hand, only need 0.36 grams of protein per pound of body weight per day. (To calculate how much protein you and your baby need a day, multiply body weight by the grams of protein shown).<br /><br />Again, increasing protein in the diet does not have to come from meat or fish! There are some wonderful vegetable protein sources to choose from, such as tempeh (a fermented, easy to digest, high protein and iron soy product); seitan (protein derived from wheat gluten); </span><span style="color: rgb(0, 0, 0);font-family:arial;font-size:130%;" ><a href="http://virtuesofsoy.blogspot.com/2009/08/soy-food-descriptions.html"><span style="color: rgb(0, 0, 0);">textured soy protein (made from defatted soy flour)</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >; and legumes.<br /><br />I would suggest trying to feed your little one more of these foods for increased protein and iron (especially </span><span style="color: rgb(0, 0, 0);font-family:arial;font-size:130%;" ><a href="http://virtuesofsoy.blogspot.com/2009/08/soy-food-descriptions.html"><span style="color: rgb(0, 0, 0);">tempeh</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >). Adding more raisins and prunes for iron and fiber; leafy green vegetables, tofu and fortified soymilk for iron and folic acid; and nutritional yeast for vitamin B-12.<br /><br />For more information, read "Vegetarian Diets for Children: Right from the Start" at </span><span style="color: rgb(0, 0, 0);font-family:arial;font-size:130%;" ><a href="http://www.pcrm.org/health/veginfo/veg_diets_for_children.html">http://www.pcrm.org/health/veginfo/veg_diets_for_children.html<br /><br /></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >and the books...<br /></span><span style="color: rgb(0, 0, 0);font-family:arial;font-size:130%;" ><a href="http://www.amazon.com/exec/obidos/ASIN/0743476670/virtuesofsoy/">Dr. Spock's Baby and Child Care (8th edition)</a><br /><br /></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/1570671443/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">The New Becoming Vegetarian: The Essential Guide To A Healthy Vegetarian Diet</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />by Vesanto Melina &amp; Brenda Davis<br /><br /></span><br /><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span> <div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div> <div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a></span><br /></div><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><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 /><br /></span></div> <p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p> <div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a><span style="color: rgb(0, 0, 0);font-family:arial;font-size:130%;" ><span style="color: rgb(0, 0, 0);"></span></span></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-1633338104501347613?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-43046833979291140972009-06-29T09:18:00.000-07:002009-08-17T09:22:46.307-07:00<span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><span style="color: rgb(153, 0, 0);">Question:</span></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" > Monique: When I went to the local blood bank to make a donation this week, the technician was concerned because I had a low hematocrit reading (39%) for a male of 55. Well, it was high enough to give blood but the lab person didn't give me any information as to what hematocrit is or why it could be important.<br /><br />My research since then explains what it is and I have learned that it could be caused by a number of things including a diet deficient in iron, folicin, and B12. I have been a vegetarian 2 to 3 years and I have noticed that I am fatigued frequently. Could this be due to my diet or just that I am getting older? Any advice or suggestions? Don<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer:</span> </span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >A number of factors can cause fatigue: unbalanced diet, over exercising, lack of a good night's sleep, stress, a cold, flu, or mental attitude. It can also be a symptom of a more serious health problem, like hepatitis, mononucleosis, thyroid disease, or cancer.<br /><br />A hematocrit is a measure of the number of red cells found in the blood, stated as a percentage of the total blood volume. The normal range for men is between 43% and 49% (for women it is between 37% and 43%). So while your hematocrit reading is low, it is not too far below the normal range.<br /><br />I would suggest that you first make some slight dietary and lifestyle changes. Increase your intake of foods high in iron and folic acid (raisins and tempeh are high in iron; kale, spinach, and turnip greens are high in folic acid).<br /><br />To help ensure you get enough B-12, put some nutritional yeast (a great non-animal source of vitamin B-12) in a shaker or an empty spice jar with a shaker top. Keep it handy at the table, and sprinkle it on everything you eat that is not sweet (soups, salads, pasta, beans, rice, sandwiches, broccoli, greens, popcorn and potatoes). Think of it as a vegetarian Parmesan cheese substitute. (If you eat eggs, you are probable not deficient in B-12.) You may also want to take a daily multi vitamin and mineral supplement.<br /><br />Next, make sure you don't exercise too much or too little. Too much exercise and your muscles will not have time to recover, too little and they have to work harder to do normal activities. Also, make sure you are not sleeping too much or too little. Both can make you feel like you are dragging yourself through the day, strive to sleep between 6 and 8 hours a night. If you aren't sleeping as soundly as you used to, you may need to take a nap, but don't nap longer than 90 minutes.<br /><br />Try to prioritize your daily activities, and don't pile up too many things in one day. Whatever doesn't get done today will go on the top of tomorrow's list of priorities. You may want to incorporate yoga into your daily routine to help reduce stress, promote proper breathing, improve your flexibility and focus your mind.<br /><br />Lastly, you may want to try ginseng to help give you more energy, either as a tea, elixir or supplement. If, however, your tiredness persists even after trying these lifestyle and dietary changes, don't try to diagnose yourself. See a doctor to make sure it is not something more serious.<br /><br />For more information about fatigue, go to </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://en.wikipedia.org/wiki/Fatigue_%28physical%29"><span style="color: rgb(51, 51, 255);">http://en.wikipedia.org/wiki/Fatigue_%28physical%29</span></a><br /><br /></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><span style="font-family:arial;"><span style="color: rgb(51, 51, 255);"><span style="color: rgb(0, 0, 0);">Also Read,</span><br /><br /></span></span><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/1570671443/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">The New Becoming Vegetarian: The Essential Guide To A Healthy Vegetarian Diet</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />by Vesanto Melina &amp; Brenda Davis<br /><br /></span><br /><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span> <div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div> <div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a></span><br /></div><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><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 /><br /></span></div> <p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p> <div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-4304683397929114097?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-60860994180571696302009-06-28T09:22:00.000-07:002009-08-17T13:57:58.807-07:00<span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><span style="color: rgb(153, 0, 0);">Question:</span></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" > Hello Monique, I read your article about </span><a href="http://virtuesofsoy.blogspot.com/2009/07/be-young-and-healthy-by-building-strong.html"><span style="color: rgb(0, 0, 0);font-size:130%;" ><span style="font-family:arial;"><span style="color: rgb(51, 51, 255);">Building Strong Bones</span></span></span></a><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >. I have read similar things in other articles about soy. However, one question I have is about the meat vs. vegetarian diet in regard to the acid load created on the kidneys. I too have read this theory, however, in getting more in depth on the subject of acid/alkaline balance I have also read that foods such as beans and grains are just as acid forming as meat.<br /><br />I have been I life long vegetarian, and had been assuming that the acid load would therefore not affect me. However based on my reading and my own tests I tend to think that we vegetarians are just as much at risk from acid loading. We vegetarians have to limit our intake of grains and beans and make sure to eat a lot of green vegetables to avoid over acidity. From what I gather soy beans are not acid forming, but many sources say tofu is acid forming.<br /><br />I would appreciate any additional information you can give me. I was diagnosed with osteoporosis when I turned 40. I have been researching this for 3 years, but there is alot of conflicting information. Thank you, Pam<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer:</span> </span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >All foods have a pH balance that makes them either acidic or alkaline. You are right in that we need to strike a balance in these and eat more green leafy vegetables. However, the Physicians Committee for Responsible Medicine (PCRM) has indicated that animal-based foods and proteins cause much more of an increase in acidity in our blood than do plant-based foods and proteins. They believe that a vegetarian diet is still healthier for our bones. So while we may have plant-based foods which are acidic in our diet, these foods do not cause the same detrimental effects to our bones and kidneys that animal-based foods do.<br /><br />According to the PCRM, "Animal proteins cause calcium to be leached from the bones and excreted in the urine where it can form stones. Diets rich in animal proteins also increase uric acid excretion. In a controlled research study, published in the American Journal of Clinical Nutrition, research subjects on a diet eliminating animal protein had less than half the calcium loss that they had on their baseline diet.(12)<br /><br />The Harvard study mentioned earlier found that even a modest increase in animal protein, from less than 50 grams to 77 grams per day, was associated with a 33 percent increased risk of stones in men.(7) The same is true for women. The Nurses' Health Study, a long-term study of health factors in a large group of women, revealed an even greater risk of stones from animal protein than was found in previous studies in men.(9)<br /><br />The association between animal proteins and stones probably relates both to the amount of protein they contain and to their content of the sulfur-containing amino acids. In particular, the sulfur in cystine and methionine is converted to sulfate, which tends to acidify the blood. As a part of the process of neutralizing this acid, bone is dissolved, and bone calcium ends up in the urine. Meats and eggs contain two to five times more of these sulfur-containing amino acids than are found in grains and beans.(11,13)"<br /><br />For more information, read...<br /><br />(1) "Protecting Your Bones" at </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /><a style="font-family: arial;" href="http://www.pcrm.org/health/prevmed/strong_bones.html"> http://www.pcrm.org/health/prevmed/strong_bones.html</a></span><span style="color: rgb(51, 51, 255);font-family:Arial;font-size:130%;" ><br /><span style="color: rgb(0, 0, 0);">(2) "Calcium in Plant-Based Diets" at</span> </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.pcrm.org/health/veginfo/vsk/calcium.html"><span style="color: rgb(51, 51, 255);">http://www.pcrm.org/health/veginfo/vsk/calcium.html</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />(3) "The Protein Myth: The Building Blocks of Life" at </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.pcrm.org/health/veginfo/vsk/protein_myth.html"><span style="color: rgb(51, 51, 255);">http://www.pcrm.org/health/veginfo/vsk/protein_myth.html</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />(4) "Nutrition Education Curriculum, Section Six: Nutrition and Renal Disease" at </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.pcrm.org/resources/education/nutrition/nutrition6.html"><span style="color: rgb(51, 51, 255);">http://www.pcrm.org/resources/education/nutrition/nutrition6.html</span></a><a style="font-family: arial;" href="http://www.pcrm.org/issues/Nutrition_Curriculum/nutr_curr_6.html"><span style="color: rgb(255, 255, 0);"><br /></span></a></span><span style="color: rgb(0, 0, 0);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%;"><a href="http://virtuesofsoy.blogspot.com/2009/07/be-young-and-healthy-by-building-strong.html"><br /></a><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Also, for recipes and more information about a healthy vegetarian and vegan diet, read my book<br /></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/1581127065/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">Virtues of Soy: A Practical Health Guide and Cookbook</span></a><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/1581127065/virtuesofsoy/"><i><span style="color: rgb(51, 51, 255);"><br /><br /></span></i></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Other Recommended Books...<br />• </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/0907337260/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">Plant Based Nutrition and Health </span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />by Stephen Walsh<br /><br />• </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/1570671443/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">The New Becoming Vegetarian: The Essential Guide To A Healthy Vegetarian Diet</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />by Vesanto Melina &amp; Brenda Davis<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >• </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/1569243581/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">Vegan with a Vengeance : Over 150 Delicious, Cheap, Animal-Free Recipes That Rock </span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /> by Isa Chandra Moskowitz<br /><br />• </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/1570671036/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">Becoming Vegan: The Complete Guide to Adopting a Healthy Plant-Based Diet</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /> by Brenda Davis &amp; Vesanto Melina<br /><br />• </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/0977080412/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">Vegan Freak: Being Vegan in a Non-Vegan World</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />by Bob Torres, Jenna Torres<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >• </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><span style="font-family:arial;"><span style="color: rgb(51, 51, 255);"><a href="http://www.amazon.com/exec/obidos/ASIN/156924264X/virtuesofsoy/">Veganomicon: The Ultimate Vegan Cookbook</a><br /><span style="color: rgb(51, 51, 255);"><span style="color: rgb(0, 0, 0);"> by Isa Chandra Moskowitz</span><br /><br /></span></span></span></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >• </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><span style="font-family:arial;"><span style="color: rgb(51, 51, 255);"><span style="color: rgb(0, 0, 0);"><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<br /></span></span></span></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /></span><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span> <div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div> <div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a></span><br /></div><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><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 /><br /></span></div> <p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p> <div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-6086099418057169630?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-86876979681264813782009-06-27T10:06:00.000-07:002009-08-17T11:32:46.498-07:00<span style="color: rgb(153, 0, 0);font-family:Arial;font-size:130%;" ><br />Question:</span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" > Dear Monique, I have been recently diagnosed as insulin resistant. I have been told it is a precurser to diabetes. Though it doesn't mean I have it or will get it. I have been told to cut back on sugar and carbs, but other than that, I have had no help at all in learning what i can eat.<br /><br />I am 5ft 3in tall and range between 230 and 250 lbs. I don't eat that much. This is my day: I wake up take a shower and am out the door in 30-45min. I don't have time for breakfast and i am just not hungry for it.. I have tried.. I have cereals going to waste cuz of not being hungry, and soy milk has to be drunk in 7-10 days of being opened...lol. I am not a vegetarian though I have been trying to become one.. for health reasons..even before my diagnosis...at work I have a bowl of soup or whatever fast food joint we send for..(I know this is where some of my trouble lies) I go to school then am home around 9 or 10 pm and eat something nukeable (microwaveable) like a hot pocket or spaghetti. I buy veggies for salads and they go bad, because I just don't get hungry for it.<br /><br />I NEED HELP I want to be healthy I just don't know what to do. I don't have alot of money to spend I make just a little over 10 thousand a year... lol. I am going crazy. I don't know if I should eat like a diabetic or what. Any books or web sites or tips would be heaven sent. Liese<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer:</span> </span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >You are at a point where you must decide if you are going to take control your health, or are you going to let your health take control of you. If you continue to eat the way you have been, your health can deteriorate to the point where you will be required to have a very restrictive diet. You need to make a choice and stop making excuses about why you do not eat healthy. You know what you need to do; it seems to me that you just do not want to do it. However, if you don't make a change for the better now, your body will force you to down the road.<br /><br />First, if you have a hard time eating something for breakfast, then drink something. Liquid nutrients are easy to consume, digest and prepare. You can either buy a powder to make a shake, or get a pre-made breakfast drink. This way you can drink your breakfast on your way to work or school and not have the excuse that you "do not have time for breakfast". Many of these products can be found at regular drug stores or supermarkets, like soy protein powders, "Slim-Fast" and "Carnation Instant Breakfast" powders or ready-made shakes in a can. You need to get into the habit of putting something in your stomach in the morning to rev up your engines and get your metabolism in gear (this is your calorie burning regulator).<br /><br />Numerous studies have confirmed that skipping breakfast will make you gain weight. Your body has not eaten for at least 8-10 hours, and because your body detects that there is no food available, it will slow down your metabolism to conserve energy and prevent starvation. Because your stomach has been empty all night and most of the morning, when you do eat something for lunch, you will be more apt to gravitate to foods that are high in fat and sugar. Your body at this point is craving instant calories.<br /><br />Secondly, stop buying foods that you don't eat. Not only is this a waste of money and resources, it does not make you any healthier by siting in your refrigerator rotting. Instead of buying veggies and not having the time or energy to prepare a salad, get the pre-washed and pre-cut salad mixes. Then all you need to do is put it on a plate and add some salad dressing. Cut up some carrot sticks and keep them handy in the refrigerator at home to nibble on, or take them with you and chew on one every couple of hours at work or school. When ordering from a restaurant or "fast food joint", order a salad with the dressing on the side.<br /><br />Thirdly, try to get into soups. Soups are high in easy to assimilate nutrients and water. By having soup before your meals, you will feel full more quickly and end up consuming less calories. You will not feel deprived because of this full sensation. If you can't have soup, drink a glass of water before you eat your lunch and dinner, and another glass during your meal.<br /><br />Finally, you need to adjust your activity level. Our weight is a balance between the calories you take in and the ones you burn up. If you are experiencing weight gain, it means that you are not burning up all the calories that you take in during the day. A few changes in your diet and lifestyle are all that you need to obtain optimal health and weight.<br /><br />Make a commitment to yourself to eat a variety of healthy foods, and not just buy them. Take the stairs instead of the elevator; park your car farther away from the entrance of the building you are going into; take brakes at work and walk around the office every couple of hours; do a squat to pick things up instead of just bending over, and try to do stretches before you go to sleep. All these small changes in your lifestyle will over time add up to great health benefits. You can prevent the onset of diabetes if you are really committed to being healthy. You just need to motivate yourself, stick to your decision to be healthy and keep a positive attitude.<br /><br />For more information, read ...<br />"It's Not Too Late to Prevent Diabetes" at<br /><a href="http://diabetes.webmd.com/prevent-diabetes-take-first-steps-today">http://diabetes.webmd.com/prevent-diabetes-take-first-steps-today</a> </span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />"</span><span style=";font-family:arial;font-size:130%;" >Metabolic Syndrome</span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" > at <a href="http://www.webmd.com/heart/metabolic-syndrome/tc/metabolic-syndrome-topic-overview">http://www.webmd.com/heart/metabolic-syndrome/tc/metabolic-syndrome-topic-overview</a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />"The Vegan Diet How-To Guide for Diabetes" at<br /></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.pcrm.org/health/prevmed/diabetes_book/index.html"><span style="color: rgb(51, 51, 255);">http://www.pcrm.org/health/prevmed/diabetes_book/index.html</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />"Diet and Diabetes" at </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.pcrm.org/health/prevmed/diabetes.html"><span style="color: rgb(51, 51, 255);">http://www.pcrm.org/health/prevmed/diabetes.html</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><br />"Insulin resistance" at </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://en.wikipedia.org/wiki/Insulin_resistance"><span style="color: rgb(51, 51, 255);">http://en.wikipedia.org/wiki/Insulin_resistance</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><br />And, visit these websites...<br /><br />American Diabetes Association at </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.diabetes.org/"><span style="color: rgb(51, 51, 255);">http://www.diabetes.org/</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />Diabetic Lifestyle at </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.diabetic-lifestyle.com/"><span style="color: rgb(51, 51, 255);">http://www.diabetic-lifestyle.com/<br /></span></a></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Also, for recipes and more information about a healthy vegetarian and vegan diet, read my book<br /></span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/1581127065/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">Virtues of Soy: A Practical Health Guide and Cookbook</span></a><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/1581127065/virtuesofsoy/"><i><span style="color: rgb(51, 51, 255);"><br /><br /></span></i></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Other Recommended Books...<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >• </span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><a href="http://www.amazon.com/exec/obidos/ASIN/0399534210/virtuesofsoy/">The 30-Day Diabetes Miracle Cookbook: Stop Diabetes with an Easy-to-Follow Plant-Based, Carb-Counting Diet</a><br />by Bonnie House, Diana Fleming, Linda Brinegar, and Linda Kennedy<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >• </span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><a href="http://www.amazon.com/exec/obidos/ASIN/156924278X/virtuesofsoy/">The New Glucose Revolution Low GI Vegetarian Cookbook: 80 Delicious Vegetarian and Vegan Recipes Made Easy with the Glycemic Index</a><br />by Dr. Dr. Jennie Brand-Miller M.D., Kaye Foster-Powell M. Nutr &amp; Diet, Kate Marsh, and Philippa Sandall<br /><br />• </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/0907337260/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">Plant Based Nutrition and Health </span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />by Stephen Walsh<br /><br />• </span><span style="color: rgb(0, 0, 0);font-size:130%;" ><a style="font-family: arial;" href="http://www.amazon.com/exec/obidos/ASIN/1570671443/virtuesofsoy/"><span style="color: rgb(51, 51, 255);">The New Becoming Vegetarian: The Essential Guide To A Healthy Vegetarian Diet</span></a></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br />by Vesanto Melina &amp; Brenda Davis<br /><br /></span><br /><span style="color: rgb(51, 51, 51);font-size:130%;" ><span style="font-family:arial;">Copyright © by Monique N. Gilbert.<br /></span><span style="font-family:arial;">All rights reserved.<br /><br /></span><span style="font-family:arial;">Permission must be obtained to use information from this blog.</span></span><br /><span style="color: rgb(0, 0, 0);font-size:130%;" ><br /></span> <div style="text-align: center;"><span style=";font-family:Arial;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /></div> <div style="text-align: center;"><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" ><br />Want to improve your health naturally,</span><br /><span style="color: rgb(51, 204, 0);font-family:Arial;font-size:130%;" >feel energetic, stress-free and full of life?</span><br /><br /><span style="color: rgb(153, 255, 153);font-family:Arial;font-size:130%;" ><span style="color: rgb(204, 0, 0);">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 &amp; Wellness Writing.</span></a></span><br /></div><br /><span style=";font-family:arial,sans-serif;font-size:130%;" >~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br /><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 /><br /></span></div> <p style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Click here to find out about Monique's romantic and stress-free<br /></span></b></span></a></p> <div style="text-align: center;"><a href="http://www.tropicalmiamibeachweddings.com/"><span style="font-size:130%;"><b><span style="font-family:arial,sans-serif;">Tropical Miami Beach Weddings</span></b></span></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7921747114365275088-8687697968126481378?l=healthyadviceblog.blogspot.com' alt='' /></div>Healthy Advice Bloghttp://www.blogger.com/profile/01836335323201988798noreply@blogger.comtag:blogger.com,1999:blog-7921747114365275088.post-55963157979127484712009-06-26T12:00:00.000-07:002009-08-17T12:05:32.825-07:00<span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><br /><span style="color: rgb(153, 0, 0);">Question:</span></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" > Dear Monique, Hi there, I wonder if you could help me with some advice. I'm not expecting that you provide a total solution, or that any advice you give would be held against you. It's just I can't seem to find the answer or guidance anywhere, and I keep finding conflicting, vague views.<br /><br />My history is that I was recently diagnosed with breast cancer (Stage 1) - I have had the tumor removed, and am presently undergoing radiotherapy. The cancer was seen to be estrogen receptive and I have been put on Tamoxifen for 5 years. I am nearly 43.<br /><br />My readings suggest that increased soy intake is good for preventing breast cancer, but does it help after the fact? I have also read that taking high levels of soy can interfere with Tamoxifen. I've spoken to my oncologist -- but he seems very traditional and his feeling is that it can neither harm nor help?<br /><br />Could you give me some advice, or point me in a direction where I can do further reading. Many thanks, Vicki<br /><br /></span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" ><span style="color: rgb(153, 0, 0);">Answer:</span> </span><span style="color: rgb(0, 0, 0);font-family:Arial;font-size:130%;" >Dear Vicki, Thank you for contacting me with your concern about using soy while on Tamoxifen. I know there is a lot of confusing information regarding soy and breast cancer. The main reason for this is because healthcare professionals have established two different recommendations for women when it comes to soy consumption. One for women without breast cancer and one for women with, or at high risk for, breast cancer.<br /><br />Women who do not have estrogen receptor positive breast tumors, and who do not have a strong family history of breast cancer, may eat all the soy they wish. For these women, the weak soy estrogen may actually protect against breast cancer by fitting into the receptor sites on breast tissue where estrogen usually attaches. Thus, preventing the more powerful human estrogen from attaching and starting the cancer causing process.<br /><br />However, women with or at risk for estrogen stimulated cancers are cautioned to limit their intake of soy until researchers know for sure that plant estrogen will not stimulate their cancer to grow. Although plant estrogen is much weaker than human estrogen, there is