Lets Really Talk Soy!

I am really sick and tired of the rumors that soy foods are bad for you. I know there’s a lot of hearsay about how it can cause hormonal imbalances, and not be good for you, but it takes one fool to make people believe a rumor. Let’s debunk this noise with some facts and science! I really want people to know truth. If you have any questions or comments please feel free to ask me I will get back with you.

Soy products include tofu, some vegetarian replacement foods such as veggie burgers and Veggie “meats”, soy milk and edamame. Also Tempeh, Natto (known to be a good blood thinner.) and miso, which are said to be considered the better of the soy products because they are fermented and no trypsin inhibitors are used.  The fermentation process of soy may improve mineral absorption and may give rise to other beneficial compounds, but nothing’s been proven that this process is superior to unfermented where trypsin inhibitors are used. In fact soy foods in China and Japan have been unfermented for the last thousand years.

Much of the aggressive slander about soy comes from the imitation estrogen in Soy called isoflavones. These Isoflavones mimic estrogen in the body called  phyto-estrogen.   While soy does not have estrogens, the isoflavones in soy are estrogen-like, and soy can function like estrogen to alleviate hot flashes associated with menopause and reduce bone loss.  Also the isoflavones are asscociated with lowering cancer rates among Asians who consumed more soy than any other culture.

 

soy 1

Non fermented soy

Soy products are a great source of protein and calcium, and has been repeatedly studied for having substantial benefits.   Studies done by the FDA in 1999 and 2005 found soy foods safe were good in staying off coronary heart disease and certain forms of cancer. They’re rich in Omega 3 and 6, which help the immune and cardiovascular systems and also support brain functionality. It’s been proven to lower cholesterol, as per a USDA study. Research shows that isoflavones prevent the onset of osteoporosis and may protect against various forms of cancer for both male and female. In 1995 soy protein was recognized for lowering cholesterol and in 1999 the US food and drug administration approved the claim.  From 1991 to 2000 a US study with thousands of woman with results showed in four studies show that post diagnosis soy intake improves the prognosis in woman who have had breast cancer.   And, no, it doesn’t do anything bad to your thyroid. Studies done by the National Institute of Health in 2006 have shown it doesn’t affect it at all.

 

soy 2

DRINK ME!! IM NOMMY GOOD MILK FOR YOU

And there are plenty of benefits for MEN too.   DO not believe the ridiculous rumors that soy is not good for  you. Please refer to the scientific research studies of Mark Messina. http://www.soyconnection.com/sites/default/files/soy-mens-health.pdf

Or, if you don’t feel like clicking, here’s a quick summary:

The way the isoflavones work is to attach themselves to estrogen receptors in the human body and actually keep estrogen levels low. The American Society of Reproductive Medicine, hosts a highly respected medical journal called “Ferility and Sterility”.  Recently  they published an article and there was no evidence from the  nine clinical studies done on humans that  isoflavone exposure affected levels of estrogene in the male body. The studies also showed that the soy intake did not reduce sperm or semen parameters even at a higher intake levels.  In fact there was a six month long study with couples that were having trouble conceiving proved men with a  low sperm count to increase to normal and the couples were able to conceive. And if that wasn’t enough, research has shown that isoflavones prevent the onset of osteoporosis and may protect against various forms of cancer for both male and female.

Ten Great reasons to include soy for your kids

  1. Soy provides essential nutrients for growth and development such as calcium, zinc, iron and folate.
  2. Soy is a high-quality source of protein.
  3. Soy can provide added fiber to kids’ diets, which generally need a boost.
  4. The neutral flavor of soy allows for use with extreme flavors.
  5. Soy product development is possible for every imaginable food category.
  6. Soy blends well with other ingredients.
  7. Combining soy protein with cereal grains increases protein quantity and quality in cereal products.
  8. Soy is a cost-effective ingredient, making it ideal for food service and for products that fit into the family budget.
  9. Parents respond favorably to seeing soy on the ingredient label and consider foods containing soy to be healthy.
  10. Low-calorie, nutrient-dense soyfoods can help reduce malnutrition and combat the obesity epidemic.
Time to add some sarcastic, bitchy, but funny humor in this debate. First off the people that speak negative about soy are going off research done on mice. LOL  Are we rats? Or do we even come close to resembling a rodent ? Why in the hell do we torture these poor animals trying to relate them to us. These torturous tests can not predict the effects for humans . Duh, isn’t it obvious?? You can not duplicate the complexities in the human organisms to an animals. Which leads me recommending  you guys read an amazing Book called “When Elephants Weep”.
This book not only will give you instances how animals have feelings,  it also makes a point to teach us that testing on animals will never be compared to the human body. Hello people haven’t we learned by now ? This is why we haven’t found the cure for cancer!  We are doing it all wrong.
If you want to educate yourselves further please check out Jeffrey Massons book and link below.

In conclusion PLEASE consider the totality of the scientific research with humans not rodents.  And FYI soy is MUCH better for you than meat!  It’s up to you if you want to eat soy all the time, but keep up with the studies and don’t believe every rumor you come across. Unless allergic, which is relatively rare, soyfoods are a great part of your diet.:)  SO NOM IT UP!!

 

elephants and soy

We have feelings too bro…

 

veggie cheese

NOM ON ME!!! VEGGIE CHEESE

 

 

 

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Chickpea Salad and Special Bonus Chickpea Crunchies

chick pea salad

Chickpea Salad.. D- lish!! 🙂

Guys this is so good for you and its all too easy to make. The prep time is about ten minutes. The recipe can also be tweaked in various ways depending on your taste buds. Add some hot sauce for that.

Chickpea Salad

1 can cooked Chickpeas

1/2 cup of carrots

1/2 chopped up red onions

 1/2 cup chopped red bell pepper

1/4 tiny cut scallions

1/4 fresh chopped cilantro

1 tablespoon of olive oil(optional I usually do not use it)

1 tablespoon of rice vinegar

Some salt and pepper and any other spices you may want

DONE! It’s that simple!! Eat it all up.

You can also variate this by making it Italian – Use Italian spices and fresh grated parmesan cheese

****Added extra bonus I am giving you all a really cool healthy snack to make

Chickpea Crunchies

1 can cooked Chickpeas drained well.

1 tablespoon of olive oil optional – I do not use it !! I will spray fat-free pam on

1/2 teaspoon of pepper or more depending on your taste

1/2 teaspoon of cumin

1/2 ground coriander

1/2 cayenne pepper

Bake at 400 for about 40 minutes until they are golden brown

If you want to make your crunchies cajun add chilli powder, some cajun seasonings and remove the coriander

Low fat – High Fiber and SOOO NOMMMY GOOD! ENJOY!!

Nommy -Licious Veggie Stir Fry – Low Fat, High in Protein & Fiber

stir fry

Fresh Veggies here included; Pepper, Broccoli (high in fiber), Zucchini, Tomatoes

So easy and so good for you…

OK, get a cutting board out. Cut up any of your favorite veggies to your desired size. Usually the smaller you chop the faster it cooks. Use a wok or a big stir Fry pan and spray it with some Organic Pam. The Pam is not required. I normally use some spices. You can use which ever ones your taste buds like the best. I used some chili powder, black pepper and cayenne. You can use a stir fry sauce also. Be careful on the sauces you use. Read the ingredients . You do not want to use ones high in fat or sugars. I usually add some water and hot sauce. It has been said that hot sauce can speed up your metabolism too as it raises your body temperature . So why not add just a little even if your not a spicy kinda Nommer. lol .

I NEVER add extra oils. They add too much fat and give me stomach pains. UGHH I do not need that. If your an oil person I recommend only small amounts. Hence this is why I used a tad of the Pam.

I now chop up some tofu. (High in Protein) If you want you can add some egg whites for extra protein. This can be altered as desired.

Cook on low to medium heat for about 10 minutes. Place on top of some cooked Multi grain rice. The whole grains help promote a healthy digestive system and they are high in fiber which helps you feel more full for as longer duration also. I have a rice cooker, but I am sure the rice you purchase will display cooking directions.

stir fry 2

Stir fry veggies chopped up with tofu, spices & mixed multi -grain rice. NOM NOM NOM!!

This meal is a perfect balance. While it gives you everything you need it’s also very tasty! I promise you will like it. Give it a try! Nom out!!!

I welcome your questions or feedback…

– R

Yummy Nommy Snacks

So many people are always asking me what are some healthy vegetarian snacks.  Some quick healthy snacks to have in between meals include:

  • Apple and low fat cheese
  • Hummus and carrots or multi grain crackers
  • Nuts 1/2 cup – any kind
  • Hard boiled egg
  • Small salad with chic peas
  • Smoothie
  • Low fat yogurt
  • Light popcorn
  • Peanut butter with banana
  • Lentil Chips with guacamole 1/2 cup or almond cheese

Dig in these in between meals!

Peanut Butter Jelly Time!

A quick eat or snack  to make would be good old traditional peanut butter and Jelly. You can also make it with Almond butter or you can even find soy butter. I try and look for organic or all natural butters and Jellys, whatever the store has for my convenience .  Grab some multi -grain bread spread some on and dig in. I like to cut mine in fours so I do not violently eat it. It allows me to enjoy and eat slower .. ;p

For an extra delicious PB and J crunch up a protein cookie and put it in the middle without eating it ..lol

Did Someone Say Cookies!!!! NOMMMM!!

I believe in treating yourself to something you enjoy, especially if you have exercised hard and earned proper “Nomming Rights”. Those of you that know me  probably expected this as the first recipe that I share. Those new to my little universe, let me give you a little background. A couple of years ago, I was baking high protein cookies. My roommates and neighbors went crazy for them. So, naturally, I made more… and more… and more… and, well, you get the idea. After a few rounds of this they started referring to me as the “Cookie Monster”. Me loooove cookie… like seriously… LOVE them.  Message me if you want some baking tips.

 

Rice & Beans

A quick, easy, high protein, and high fiber meal is rice and beans. Grab a can of your favorite black beans and a bag of multi-grain rice. Pop them in the microwave for a minute and a half, stir it up,  and you’re done.

To tweak things slightly and get more nutrition, use black rice. Black rice is packed with nutrition containing 18 amino acids, iron, zinc, copper, caroten, and several important vitamins.  Black rice is claimed to be good for the kidney, stomach, and liver. It’s a deep black color and usually turns deep purple when cooked. The grain has a similar amount of fiber to brown rice and like brown rice, has a mild, nutty flavor.