Chapter 1: Favor Feel-Good Foods
Many people take better care of their cars and pets than they do of themselves. They'll put the best and most expensive fuel and oil in their vehicles to ensure top performance and feed their animals brand-name or even home-cooked food to keep them healthy. So why do so many women complain of not feeling well, while feeding themselves substandard fuel? There is a connection, after all.
Your dietary intake, unlike genetics, is a health factor over which you have complete control and which determines, in large part, your energy level, overall appearance, emotional status, mental acuity, and general health, present and future.
A nutrient-rich diet satisfies your body, mind, and soul. Eat some feel-good foods today!
Enjoy More Soy
Soybeans are touted as one of today's miracle foods - and justifiably so. This queen of the bean world is abundant in fiber (unless highly processed), protein, complex carbohydrates, and it contains a moderate amount of healthy fat. Soybeans are a good source of B vitamins, lecithin, iron, potassium, and calcium, and, unlike other beans, they have an almost perfect amino acid profile that is similar to animal protein. They even contain lysine, an amino acid not common to many plant foods.
Soybeans are rich in a group of compounds called phytochemicals, including plant estrogen and isoflavones. These very compounds have a wide range of positive effects on health, such as lowering the risk of heart disease, kidney disease, and cancer, as well as helping to prevent osteoporosis, fighting diabetes, and decreasing the symptoms of menopause.
Soy Many Possibilities
There are many varieties of soy foods available on the market today. Purchase a couple of good soy cookbooks and experiment with all the forms of soy. You may find, to your surprise, that you actually enjoy eating soy, the bean the Chinese call "the meat without bones."
Soybeans. Cooked at home as a dried bean or purchased canned, soybeans are tasty and full of protein and soluble and insoluble fiber. Unprocessed soybeans are great for diabetics, as the soluble fiber helps maintain stable blood sugar. I like to make soybean burgers - a heart-healthy alternative to greasy hamburgers - from the cooked and mashed beans.
Edamame. Sold frozen or fresh, edamame are green, unprocessed soybeans that are steamed or boiled for 5 to 10 minutes until tender. They taste like a cross between fresh peas and pinto beans and are very high in protein.
Soybean isolates. Generally sold as a flavorless powder and commonly found in powdered protein drink mixes or protein energy bars, this form can be used to make delicious protein-rich fruit smoothies and shakes. Add to baking mixes to enhance the protein value.
Toasted soybeans. Frequently called soy nuts, these have a dry, light crunch and are terrific added to salads in place of croutons. They make a perfect portable snack food, too.
Soymilk. A super product for those who are allergic to cow's milk. It can be used cup for cup to replace cow's milk as a beverage, over cereal, or in recipes. The flavor of this product varies significantly from manufacturer to manufacturer, so you may have to try a few brands in order to find one you enjoy. It should contain about 6 to 10 grams of protein, 7 to 13 grams of carbohydrates, and 1 to 4 grams of fat per 8-ounce serving. Some brands have lots of added sweeteners (carbohydrates) in an attempt to modify the natural taste, so be sure to read the label carefully if you don't want the extra calories and sugars.
Miso. A fermented, salty soybean paste used to flavor foods or make a tasty broth base.
Tofu. This white, flavorless blob, made by curdling and pressing hot soymilk, is actually the ultimate chameleon food. It can assume the taste of whatever dish it is added to and it is available in many textures to suit any dish. Tofu is high in protein and low in carbohydrates, and it contains minimal fiber.
Tempeh. A tender, fermented, flavorful, high-protein and high-fiber cake of pressed soybeans that is occasionally mixed with other whole grains. It can be sliced or cubed and added to soups and stews or fried and used in vegetarian tortillas.
Soy cheese. Another tasty boon for the dairy and lactose intolerant. Available in several flavors and textures, soy cheese can be used as a dairy cheese replacement in most recipes. Not all brands of the hard-cheese style melt easily, so try a few. Soy cheese is generally high in protein and low in carbohydrates, but it has no fiber and it varies in fat content.
Soy flour. A nutritionally dense, heavy flour with a slightly beany flavor. High in protein, moderate in carbohydrates and fat, and high in fiber, it can be used in any recipe calling for wheat flour, except when a light, fluffy texture is desired. Soy flour is usually available lightly toasted to heighten the flavor and improve digestibility.
Textured soy protein. You've probably eaten this without even knowing it. It's frequently used as a food extender in fast-food hamburgers, side-dish mixes, and in freeze-dried camping/hiking foods. It is produced by pressure-cooking and drying oil-extracted soy flour. It is a complete protein, low in fiber and carbohydrates, and it is available in many varieties. Use textured soy protein as a meat replacement in stews, kabobs, chilis, burgers, and meatloaf recipes.
Soy yogurt. This plain, unsweetened, off-white yogurt is similar to cow's milk yogurt in texture, but it is a bit more tart; the flavor may take a bit of getting used to. You can eat it straight or use it in recipes as you would regular yogurt. It contains moderate amounts of protein, carbohydrates, and fat, and no fiber.
Eat Organic
Do you really know what you're eating when you bite into a fresh peach, have a side dish of green beans along with a piece of roasted chicken, or enjoy a bowl of ripe, plump strawberries and cream for dessert? Do you know where the food came from or how it was raised and processed? Unless you're eating certified organically produced food or you purchase food from a local farmer whom you know and trust you don't have a clue.
Eating organically is not a new-fangled idea. It's how your grandparents and great-grandparents ate and raised their food before chemical farming "improved" our foods and growing methods.
Today more than ever, our mass-produced food supply is contaminated with myriad chemicals that have the potential to cause harmful side effects - if not immediately, then in the years ahead. Labeling is not required to inform the public of the particular synthetic fertilizers, herbicides, pesticides, insecticides, antibiotics, or hormones, or to inform of whether the food was irradiated or genetically engineered.
Your health and the health of future generations is a heavy price to pay for this chemical and biological experimentation. For long-term soundness of body and mind, I recommend eating as much certified organically produced food as possible.
Quick Starts
Even though we know we should, most of us have little - if any - time to prepare a nourishing breakfast each and every morning. Cold cereal is quick and so is toast or a bagel, but these aren't always the healthiest choices. Not only do they often lack sufficient protein and fiber, but also they are frequently made from refined grains. They can get boring after a while, too.
Skipping breakfast can lead to junk-food snacking come midmorning when your energy, blood-sugar level, and willpower plummet. To avoid this running-on-empty feeling and keep your engine humming all morning long, breakfast should contain ample protein, filling fiber, minimal refined sugar, and sufficient complex carbohydrates.
Quick and healthy breakfast choices include instant oatmeal topped with a handful of sliced almonds and raisins; dried fruit-and-nut trail mix; or 1 cup of low-fat yogurt with a slice of banana. Stick-to-Your-Ribs Peanut Butter Muffins (see page 10) and fresh fruit are also excellent. Yes, breakfast is the most important meal of the day.