More About Soy & Other Related Topics

Healthy Eating for Kids: What We Know About Soy and Kids Today
More on Soy, "The Miracle Bean"
Soywonderful: Singing the Praises of Soy
Defining Vegetarian
Vegetarianism: Why is it healthier to eat "meatless"?

Healthy Eating for Kids: What We Know About Soy and Kids Today

Courtesy of Elizabeth Somer, M.A., R.D and author of Nutrition for Women (Owl Books 2003) and The Origin Diet (Owl Books 2000); Patricia Greenberg; and The Solae Company. Visit www.solaeliving.com for more information.

Our children's nutritional needs are at an all-time high, but tiny tummies and fussy appetites can get in the way of healthful eating. It is so important for parents to instill good eating habits at an early age to cultivate a taste for nutritious foods throughout life.

Soy is an important "real food" for kids. Many adult diseases have their origins in childhood, so the sooner kids start taking care of their bodies, the more likely they will side-step health problems later in life. Compounds in soy, called isoflavones, saponins, and phytosterols, help lower later risk for heart disease and possibly osteoporosis, cancer, diabetes, weight gain, and memory loss. Soy also is a source of essential vitamins and minerals, while fortified soymilk is a great way for kid's to get their calcium and vitamin D for strong bones.

Healthful foods must taste good or kids are likely to turn up their noses and push away their plates. Emphasize not numbers of calories or grams of fat, but tasty choices, such as frozen blueberries instead of candy or chocolate soymilk instead of soft drinks. In addition:

• Throw out the chips. Stock the kitchen with only easy-to-grab cut-up fresh fruit and vegetables, whole grain crackers and breads, air-popped popcorn, soymilk, and fresh fruit juice. These high-fiber foods are low-calorie and filling, too. If your child has only nutritious foods to choose, he or she is bound to be healthy and leaner.
• Help children get in touch with their bodies' hunger and satiety signals. Don't force children to eat if they're not hungry and don't require that they clean their plates.
• Make the switch. Switch from soft drinks to fortified soymilk or 100% fruit juice. (Children are consuming 8% of their calories from soft drinks, which is an enormous amount of wasted calories!)
• Be restaurant savvy. More than a quarter of a family's food income is spent outside the home, where foods chosen often are high in fat and calories. The solution? Either eat out less or be more selective at restaurants; help your child choose fruit, salads, grilled meats, and bean dishes.
• Never use food as a reward or punishment. If you tell a child he can't have cake until he's finished his spinach, you teach him that spinach is a punishment and sweets are rewards. This can lead to overeating sweets or using them to sooth moods later in life.
• Focus on the positive. Nurture an appreciation for health and taking care of the body. Don't focus on weight as much as how eating well gives your child energy, shiny hair and clear skin, more brain power, and better athletic performance.
• Get kids involved. Children who help plan, shop, and prepare a healthful, low-fat meal are most likely to eat it.
• Provide choices. Give them choices (no, not between cookies or broccoli!). Offer two or three nutritious options and let them choose.
• Watch portion size. Serve smaller portions of high-fat items and larger portions of vegetables, whole grains, tofu, and other low-calorie foods.
• Bring on the veggies. Replace French fries with baby carrots. Only one in every four children meet the minimum recommendation for vegetables. When they do eat a vegetable, it's often greasy French fries. Switch to raw vegetables with tofu-based Ranch dip and you cut calories by 75%.
• Update your menus. According to researchers at the University of Maryland, four of the five main dinners served in the United States - fried chicken, pasta, hamburgers, hot dogs, and take out pizza - are high-fat foods. Just switching from a regular hamburger to a vegetarian burger could cut calories by one-third or more.
• Sneak soy in. Find creative ways to "sneak" soy into your children's diets. Many of the soy powders make excellent cooking ingredients, allowing you to incorporate soy into delicious recipes and meals.
• Make healthy substitutions that they won't even notice. Substitute pureed silken tofu for mayonnaise or sour cream in recipes. You'll cut the fat and keep the moist, creamy texture of your recipe while adding the healthful benefits of soy protein.
• Seek out more great tips and recipes. For more tips and an extensive collection of great, tested soy recipes the whole family will enjoy, visit www.solaeliving.com.

Let's Get Cooking!
Kid-Friendly Recipes Featuring Soy Protein

Whether it's breakfast, lunch or dinner, there are many ways to incorporate soy protein into your family's meals. Here are just a few great ideas! Visit www.solaeliving.com for many more!

Lunch

Southwestern Tofu Wrap
Makes 4 wraps

1 ripe medium avocado
6 ounces Mori-Nu Silken Tofu, Extra Firm Lite
1/4 cup minced red onion
Four (10-inch) flour tortillas
2 tablespoons lime juice
4 green lettuce leaves
1 canned chipotle in adobo sauce, finely choppped
1/2 teaspoon ground cumin
1 medium tomato, diced

1. Cut the block of tofu in half; place one half in an air-tight container and store in the refrigerator. Place the remaining half on a stack of paper towels to drain the liquid. Set aside.
2. Slice the avocado in half the long way to reveal a large pit. Remove the pit, scoop out the flesh and place it in a large bowl; add the onion, lime juice, chipotle and cumin. Mix well with a fork until the avocado is mashed and the mixture is well blended. Set aside.
3. Slice the tofu into 1/4-inch dice cubes. Add the cubed tofu to avocado mixture; combine gently.
4. Warm the tortillas in a microwave for ~10 seconds or until soft. Top each tortilla with one lettuce leaf, 1/4 of the guacamole mixture, and 1/4 of the tomatoes. Fold the sides of one tortilla up and towards the center. Fold the bottom and top up to cover the filling, to encase the filling completely, making a neat packet. Repeat with the remaining tortillas. Wrap each one tightly in plastic wrap and refrigerate until ready to serve.

Snack/Dessert

Tofu Strawberry Mousse
8 servings

1. In a food processor, puree the strawberries until they reach a thick, liquid consistency. Add the tofu and blend until fully combined.
2. While the processor is running, add the sugar and continue to blend until smooth.
3. Pour the mixture into an airtight container and chill for 2 hours or overnight. Serve in individual dessert dishes and garnish with whole strawberries.

Nutritional Analysis Per Serving:

References:
To request a complete reference list related to this session, visit www.solaeliving.com.

More on Soy, "The Miracle Bean"

The humble soybean, consumed by Asians for thousands of years in the form of tofu, soymilk, tempeh, and miso has captured the attention of the American public in recent years. Better Homes and Gardens in their October 1996 issue called the soybean the "Benevolent Bean." Men's Health labeled it "The Miracle Bean." And other headlines across the country shouted out why soy should become a regular part of our diet:"Soy foods ease menopause," "Soybeans may reduce risk of breast cancer,"Tofu diet may help limit prostate-cancer deaths," and "Tofu is good for the ticker."

Recent studies indicate that soy contains a high level of a unique type of phytoestrogen (a plant hormone) called isoflavones. Genistein, the main source of isoflavones found in soyfoods has been found to help inhibit the growth of cancer cells, reduce the unpleasant side effects of menopausal hot flashes and help control diabetes. This same compound may prove helpful in retarding the growth of prostate tumors. Genistein, an antioxidant, also helps reduce LDL (bad cholesterol) and protects against hardening of the arteries. In addition, soy oil contains omega-3 fatty acids, which are known to lower cholesterol and reduce the risk of heart disease. Current research also suggests that these same phytoestrogens may inhibit bone breakdown, a benefit for those suffering from osteoporosis.

In Asian countries where the diet is rich in soy products, the incidents of heart disease, breast cancer, prostate cancer, and osteoporosis are much lower than in America. Cholesterol levels are 50 percent lower and women rarely complain about menopausal symptoms. So, should we care about adding soy to our diet? And how much soy should we eat each day? "Even a single serving of half a cup of roasted soybeans, half a cup of tofu, or 8 ounces of soy milk a day can be adequate to exert beneficial effects," said Mark Messina, Ph.D. and author of The Simple Soybean and Your Health.

Source: The Simple Soybean and Your Health, Mark Messina, PhD, Virginia Messina, RD, Ken Setchell, PhD., Avery Publishing, 1994; Morinaga Nutritional Foods, Inc. 1997.

Soywonderful! Singing the Praises of Soy

If famed songwriter George Gershwin were alive today, he might pen a jingle called "Soywonderful."

After all, a health claim approved by the FDA has lots of people singing the praises of soy. Starting October 26, 1999, certain products made with soy protein may carry a label that states: "Diets low in saturated fat and cholesterol that include 25 grams of soy protein daily may reduce the risk of heart disease."

With coronary heart disease as the leading cause of death in this country, soy's risk-lowering properties have the American media and public taking notice. With a plethora of new soy products on the market in addition to traditional favorites like tofu, soy milk, and tempeh, Americans have more soy choices than ever. With so many options to choose from, Americans now have more reasons than ever to improve their health through soy.

Why Enjoy Soy?
Soybean products are rich in isoflavones, compounds that are phytoestrogens. As you might guess from the name, phytoestrogens mimic the actions of estrogen in humans -- but without many of the negative side effects. In fact, isoflavones have many positive effects on the body.

Studies suggest that genistein, one of the isoflavones in soyfoods helps to·

Soy Simple
Many people realize soyfoods are healthy, but wonder how to use them in daily menus. You might find the FDA's recommended 25 grams of soy protein daily intimidating. But here's some good news: According to the February 2000 issue of Energy Times, consuming just one extra serving of soyfoods a day (like a cup of soy milk or half cup of tofu) provides enough isoflavones to help health.

If you're intimidated by soyfoods -- don't be.

- Many new meat alternatives made from soybeans are now available including Mori-Nu Silken Tofu. Simply substitute them for their meat counterparts.
- Use soymilk in coffee, over cereal, or in any recipe calling for milk.
- Snack on foods that will satisfy the "munchies" while providing some health benefits like crunchy soy nuts and fresh soybeans ("edamame").
- Use Mori-Nu Silken Tofu in place of high fat, high cholesterol dairy ingredients like milk, cheese, eggs, heavy cream, yogurt, mayonnaise, or sour cream. The smooth texture is ideal for dips, soups, sauces, salad dressings, shakes, cheesecakes, and cream pies. For quick, easy desserts, try Mori-Nu Mates Pudding Mix (chocolate, lemon creme, and vanilla flavors) to use with Mori-Nu Tofu.
- Heat and serve Mori-Nu Creamy Soups for a fast, delicious meal or add them to your favorite casserole recipes in place of traditional, non soy-based soups.

With each study, more and more experts are singing the praises of soyfoods. Why not give them a try? You could find yourself joining the chorus -- with tastebuds and body in perfect harmony.

Sources:
FDA Web site: www.fda.gov
Giller, Robert, M.D. and Kathy Matthews, Natural Prescriptions. (Carol Southern Cooks: New York), 1994.
Mindell, Earl. Earl Mindell's Food As Medicine. (Fireside: New York), 1994.

Defining Vegetarian

The simple definition of a "vegetarian" is someone who completely avoids the eating of animal flesh. In contrast, those who eat both plants and animals in their diet are called "omnivores."

But vegetarians often further categorize themselves based upon the types of food they eat. The following glossary may help to clarify vegetarian terms that sound similar, but represent very different types of diets.

Vegan
Avoids all foods of animal origin, including eggs, dairy foods, gelatin and honey. Vegans often go beyond diet, avoiding as much as possible products derived from animals: leather goods, wool, silk, and certain soaps.*

Lacto-Ovo Vegetarian
Avoids all animal flesh, except eggs (ovo) and dairy products (lacto). About 90 to 95 percent of vegetarians in North America are lacto-ovo vegetarians.*

Ovo Vegetarian
Avoids all animal flesh, except eggs (ovo).

Lacto Vegetarian
Avoids all animal flesh, except dairy products (lacto).

Semi Vegetarian
Eats less meat than the average person. Also called "pseudo-vegetarian."

Pescetarian
Avoids all animal flesh, but consumes fish.

Fruitarian
Avoids all animal flesh and will only eat foods which do not kill the plant (i.e. will eat apples but not carrots).

Herbivore
Eats mainly grass and plants. Not necessarily a vegetarian.

Plant-Eater
Basically the same as an herbivore. Not necessarily a vegetarian.

Nonmeat-Eater
Avoids meat. However, in this definition, fish, fowl, seafood, animal fats and oils are not considered meat.

*Source: Becoming Vegetarian by Vesanto Melina, RD; Brenda Davis, RD; and Victoria Harrison, RD.

Vegetarianism: Why is it healthier to eat "meatless"?

The word "vegetarianism" might once have evoked images of hippies and flower children, the devoutly religious and the politically active. But today, 13 million Americans call themselves vegetarian. A 1992 survey predicts that, with nearly one million Americans adopting vegetarianism each year, American will have some 25 million vegetarians by the year 2005. Vegetarianism is no longer a fad--some call it a permanent "lifestyle shift."

The largest number of new vegetarians are baby boomers, the college-aged, and teenagers. And the single most important reason that vegetarians site for changing their diet is health-related (46 percent). What are some of the health-related reasons for eating "meatless"?

1. To reduce the risk of chronic, degenerative diseases like coronary artery disease, cancer, diabetes, obesity, and osteoporosis.
2. To meet the daily recommendations for fat, carbohydrate, and protein intakes. Doctors tell us to cut back on fat (especially saturated fat) and eat more grains, fruits and vegetables, and dietary fiber. This assignment is relatively easy for the vegetarian.
3. To avoid bacterial infections like E. coli, Camphylobacter, and Salmonella.
4. To avoid pesticides. Many toxic substances accumulate as they move up the food chain. Many pesticides are fat soluble; when animals eat contaminated plants and animals, the substances concentrate in their fat. When we eat the animals, the pesticides deposit in our fat.
5. Some people believe diseases found in animals (like the bovine leukemia virus, BLV) could potentially affect human health.

Source: Becoming Vegetarian by Vesanto Melina, RD; Brenda Davis, RD; and Victoria Harrison, RD.