Soymilk’s Incredible Health Benefits

The health benefits of soy milk are controversial, in part because (like milk) soy is a common food allergen. However, it is generally accepted that soy milk is a healthy alternative to cow’s milk, and many believe that soy milk is healthier than dairy milk.

Soy milk, which is made from soaking, grinding and boiling soy beans with water, is a very nutritious drink. Soy is naturally high in essential fatty acids, proteins, fiber,vitamins and minerals. These nutrients provide energy and keep your body functioning at its optimum level. Below are the six most important health benefits you can acquire from drinking soy milk.

1. Soy milk contains no lactose

About 75 percent of the world population cannot tolerate lactose. Some ethnic groups are more affected than others. For example 75 percent of Africans and 90 percent of Asians have lactose intolerance.  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.

2. 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.

3. It does not cause Insulin 2 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.

4. Contain Vegetable 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.

5. 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.

6. Contains many 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.

7. Prevents Prostate Cancer

Phytosterols in soy milk mimics the function of human estrogen. Studies have shown that men who regularly eat soy products have significantly lower prostate cancer risks than men who do not.

8. Helps Control Weight

Each cup of plain soy milk contains about 7 grams of sugar and 80 calories. Soy milk also contains fiber which is not present in dairy milk. The extra fiber makes soy milk more filling for natural suppression of your appetite. Additionally, the monounsaturated fatty acids can inhibit fat absorption during digestion and reduce the chance of fat storage.  

9. Protects our heart

Elderly and heart patients are most suited to use soy milk as a dairy alternative. Whole milk contains a significant amount of saturated fat and cholesterol which increase the risk of plaque formation and heart disease. Skim milk does not have this problem, but it is watery and much less appetizing.

Soy milk is naturally cholesterol free with an extra dose of heart-healthy monounsaturated and polyunsaturated fatty acids that can effectively reduce your blood cholesterol level. The phytosterols in soy milk can further improve your heart conditions by controlling your blood pressure and preventing cholesterol absorption in your intestines. Studies have shown that drinking soy milk can lower your risks for atherosclerosis and strokes, making them an effective aid in prevention and treatment of heart diseases.

Source:.fitday.com/care2.com/soya.be

Developing Healthy Habits

Tips for Power Walking

You don't have to be a runner to get fit. Try good, fast walking instead.

Every hour you spend walking may add 2 hours to your life, research suggests. Brisk walking can help trim your risk of heart disease, stroke, type 2 diabetes, cancer, and depression. To reap the benefits of walking and stay injury-free, try these tips.

Wear comfy, well-fitting shoes. They should be lightweight and breathable. Look for thick cushioning in the heel, good support, and flexibility. Replace them after 3 to 6 months.

Start with a warm-up. Stroll at a comfortable pace for 5 to 10 minutes. Then pick it up for the rest of your walk.

Set goals. Aim for four to six walks every week. "If you're a beginner, shoot for 20 to 30 minutes. If you're more advanced, take it up to 45- or 60-minute sessions," says Juliet Kaska, a certified personal trainer in Los Angeles. Bump it up an extra 10% each week.

Stand tall. Pay attention to your posture. Keep your head up, stomach in, and shoulders relaxed. Lift your chest and engage your abs.

Stride naturally. Point your toes and knees forward. Straighten your front leg but don't lock your knee. Try to land on your heel instead of the middle or front of your foot, then roll your weight forward. Use a natural step length and avoid over-striding.

Squeeze and tighten. Squeeze your glutes and engage your core to strengthen your muscles and cut your risk of injury. "Try not to just walk forward from the thighs or hip flexors," Kaska says. "Squeeze and step."

Swing your arms. Keep your shoulders relaxed so your arms swing freely, and so your back and neck don't tense up. Keep your arms bent. Swinging them will propel you forward and help you move faster. Don't use hand weights. They put stress on your elbows and shoulders.

Try intervals. They're great for endurance and weight loss. Speed up for a minute or 2 every 5 minutes, Kaska says. Or alternate one fast block with one or two slower blocks.

Cool down. Walk at a slower pace for 5 to 10 minutes. Then stretch your hamstrings, calves, chest, shoulders, and back.

Power Walking Tips

Want to intensify your walk? Try these tips from Kaska.

Sneak in other exercises. Midway through your walk, "stop to do some jumping jacks, a few push-ups, or dips off a park bench," she says.

Switch up the terrain. Walking on grass, gravel, or sand is a bit tougher to pull off, so you'll burn more calories.

Wear a weighted vest. But not too heavy. Kaska says it should be no more than 5% to 10% of your body weight. If you're a beginner, try a 1- to 2-pound ankle weight on each leg.

Choose hills. Walking uphill -- or dialing up your treadmill's incline -- strengthens your legs. Be careful going downhill: To ease pressure on your knees, use a slower pace, take shorter steps, and keep your knees slightly bent, Kaska says.

By Kara Mayer Robinson
WebMD Feature

Reviewed by Michael W. Smith, MD

Could Dark Chocolate Ease Poor Leg Circulation?

Perhaps, but experts say there are better ways to obtain beneficial polyphenols.

The antioxidants contained in dark chocolate might help people suffering from reduced blood flow to their legs, researchers from Italy report.

In a small study, people with artery problems in their legs walked a little longer and farther right after eating a bar of dark chocolate, the researchers said.

Dark chocolate is rich in antioxidants called polyphenols. The researchers believe polyphenols improve blood flow to the legs by affecting biochemicals that prompt arteries to widen.

"Our body secretes chemicals that naturally dilate blood vessels in response to certain stimuli, improving the blood flow to certain areas," said Dr. Richard Chazal, vice president of the American College of Cardiology. "Some of the chemicals inside dark chocolate could affect the way these enzymes are metabolized in the body," suggested Chazal, who was not involved with the study.

The pilot study involved 20 people aged 60 to 78 who suffered from peripheral artery disease, a narrowing of the arteries that carry blood from the heart to the legs, stomach, arms and head. Reduced blood flow can cause pain, cramping or fatigue in the legs or hips while walking.

The patients walked on a treadmill in the morning and again two hours after eating 40 grams of dark or milk chocolate -- the size of an average American chocolate bar -- on separate days. The dark chocolate in the study had a cocoa content of more than 85 percent, making it rich in polyphenols. The milk chocolate, with a cocoa content below 30 percent, had far fewer polyphenols, the study authors noted.

After eating dark chocolate, patients walked an average 11 percent farther and 15 percent longer than they did earlier in the day. That's about 39 feet farther and about 17 seconds longer, according to the study, published July 2 in the Journal of the American Heart Association.

Milk chocolate did not improve time or distance, according to study co-author Dr. Lorenzo Loffredo, assistant professor at the Sapienza University of Rome, and colleagues.

The researchers found that levels of nitric oxide, a gas linked to improved blood flow, were higher after eating dark chocolate. They suggested that the higher nitric oxide levels may be responsible for widening peripheral arteries and improving the patients' ability to walk.

Both the results and the theory are "intriguing," said Dr. Mark Creager, director of the Vascular Center at Brigham and Women's Hospital and a professor at Harvard Medical School in Boston.

"The results are certainly interesting but modest, in terms of the walking distance improved," said Creager, who also serves as a spokesman for the American Heart Association. "With information such as this, one would anticipate these investigators will conduct a much larger trial with long-term treatment to confirm their observations."

Creager and Chazal noted that chocolate is also high in fat and sugar, and eating too much can contribute to health problems such as obesity, diabetes and high cholesterol.

"People need to be very aware of the fact that there are many substances in chocolate bars that could have an adverse effect on health," Creager said. "I would not recommend that people eat chocolate bars to improve their walking distance."

Chazal agreed, saying the study's true value lies in identifying the way that polyphenols might affect blood flow to the legs.

Polyphenols also can be found in foods with less added sugar and saturated fats, such as cloves, dried peppermint, celery seed, capers and hazelnuts.

"All of us can get very excited about studies like this, but we have to be very cautious in interpreting it in terms of treatment," Chazal said. "At this point in time, I wouldn't consider dark chocolate to be something people should be taking large amounts of as a therapeutic agent. It's possible that moderate amounts might be helpful, but we need confirmation."

WebMD News from HealthDay
By Dennis Thompson, HealthDay Reporter

Bicyclists Happier Than Drivers, Train Riders?

Car passengers are generally in a good mood, too

(Health Day News) - Riding a bike may benefit your mind as well as your body. People who use a bicycle to get from one place to another are generally happier than those who drive or use mass transit, according to a new study.

"We found that people are in the best mood while they are bicycling compared to any other mode of transportation," said the study's lead author, Eric Morris, an assistant professor of city and regional planning at Clemson University in South Carolina. "Bicyclists are generally younger and physically healthy, which are traits that happier people usually possess," said Morris in a university news release.

The researchers examined how people's emotions differed while they were traveling. Using data collected by the Bureau of Labor Statistics, they assessed feelings such as happiness, pain, stress, fatigue and sadness. The means of travel was also taken into account.

According to the study, recently published in the journal Transportation, bicyclists are a distinct group of people who generally love riding.

Trailing behind bicyclists, car passengers are the second happiest travelers. Car drivers came in third.

At the opposite end of the spectrum, bus and train riders are the unhappiest travelers. But trains and buses are usually used to commute to work, which might explain why folks taking these forms of transportation are less enthusiastic.

Commuters' emotional experience is as important as speed and travel time, the researchers said.

"Understanding the relationship between how we travel and how we feel offers insight into ways of improving existing transportation services, prioritizing investments and theorizing and modeling the costs and benefits of travel," said Morris.

 WebMD News from HealthDay