Soy Milk vs Cow Milk.

21 06 2009

As the taste of commercial soy milk improves more and more people are drinking it as enjoyment. But many people drink soy milk for the added health benefits. So what are the benefits of drinking soy milk as compared to cow’s milk?

  • Benefit 1: Soy milk contains only vegetables proteins. Vegetable proteins have the advantage that they cause less loss of calcium through the kidneys. It is known that a diet rich in animal (and dairy protein) creates a higher risk for osteoporosis.
  • Benefit 2: Soy milk contains no lactose. About 75 percent of the world population cannot tolerate lactose. As an additional benefit, soy milk contains the prebiotic sugars stachyose and raffinose. These prebiotic sugars boost immunity and help decrease toxic substances in the body.
  • Benefit 3: Soy milk reduces cholesterol. The saturated fats in cow’s milk are unhealthy and increase your cholesterol. The protein in cow’s milk has no benefits for the cholesterol. Soy protein can decrease cholesterol levels. The FDA (Food and Drug Administration of US) confirms that soy protein, as part of a diet low in saturated fat and cholesterol may significantly reduce the risk of coronary heart. The FDA recommends to incorporate 25 grams of soy protein in your daily meals.
  • Benefit 4: Soy milk contains no hormones. Cow’s milk contains natural hormones (from the cow) but also synthetic hormones, which can influence the good working of our own body. The synthetic hormone rBGH (recombinant bovine growth hormone) increase milk production by as much as 20 percent.
  • Benefit 5: Soy milk does not cause insulin dependent diabetes. Although no general consensus exists among scientists, some studies have shown an association between drinking cow’s milk in early life and the development of insulin dependent diabetes. This association does not exist with soy milk.
  • Benefit 6: Soy milk is rich in isoflavones. The presence of isoflavones is the most important and unique benefit of soy milk. Each cup of soy milk contains about 20 mg isoflavones (mainly genistein and daidzein). Cow’s milk does not contain isoflavones. Isoflavones have many health benefits including reduction of cholesterol, easing of menopause symptoms, prevention of osteoporosis and reduction of risk for certain cancers (prostate cancer and breast cancer). Incidents of these cancers are very low in countries with high intake of soy products, including soy milk. Isoflavones are also antioxidants which protect our cells and DNA against oxidation.

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Eating Smart: A Keystep Towards Healthy Eating.

21 06 2009
  • Take time to chew your food: Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.
  • Avoid stress while eating: When we are stressed, our digestion can be compromised, causing problems like colitis and heartburn. Avoid eating while working, driving, arguing, or watching TV (especially disturbing programs or the news). Try taking some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere.
  • Listen to your body: Ask yourself if you are really hungry. You may really be thirsty, so try drinking a glass of water first. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly. Eating just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best, rather than stuffing yourself into a “food coma”!
  • Eat early, eat often: Starting your day with a healthy breakfast can jumpstart your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off. Also, eating small, healthy meals throughout the day, rather than the standard three large meals, can help keep your metabolism going and ward off snack attacks.




Healthy Eating: Strategies for a Healthy Diet

21 06 2009
  • Eat enough calories but not too many. Maintain a balance between your calorie intake and calorie expenditure—that is, don’t eat more food than your body uses. The average recommended daily allowance is 2,000 calories, but this depends on your age, sex, height, weight, and physical activity.
  • Eat a wide variety of foods. Healthy eating is an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don’t normally eat.
  • Keep portions moderate, especially high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order super sized anything.
  • Eat plenty of fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol. Try to get fresh, local produce
  • Drink more water. Our bodies are about 75% water. It is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins.
  • Limit sugary foods, salt, and refined-grain products. Sugar is added to a vast array of foods. In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. See suggestions below for limiting salt and substituting whole grains for refined grains.
  • Don’t be the food police. You can enjoy your favorite sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart – even if those French fries aren’t!
  • Get moving. A healthy diet improves your energy and feelings of well-being while reducing your risk of many diseases. Adding regular physical activity and exercise will make any healthy eating plan work even better.
  • One step at a time. Establishing new food habits is much easier if you focus on and take action on one food group or food fact at a time.

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