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Move over Mr. and Mrs. Carnivore, the Vegetarians are moving into the neighborhood and they have their complete proteins too.  Soy beans - a chief source of protein for millions across Asia, contain all the essential amino acids in the correct portions to ensure growth and maintenance of our bodies cells.  Used in everything from beverages to processed meats, cheeses, pasta, soups and bakery products, soy beans contain 40 – 50% protein, and while they also contain a relatively high level of fat, this is polyunsaturated.  (If fat is an issue in your diet, consider the low fat soy products which are available.)

An estimated 7% of the world’s children have an allergy to cows’ milk, making it the most common allergy problem in this section of the population.  Soy protein formulas are recommended for infants, and adults, that are allergic to milk proteins or have lactose intolerance.  Heat processed soy products, including soy milk, are considered to be hypoallergenic.   The high fibre content is another real bonus to your diet.

Nutritionally, fresh is always best, but if you purchase your soy from the shop, look for products that DO NOT have sugar added.  Sugar has been a public relation company’s dream product and a whole industry has made billions of dollars getting you addicted to substandard levels of health, but here I digress – lets stick to the subject in hand.

Soy proteins are comparable in digestibility with other protein sources such as meat, fish and milk.  It contains isoflavins, those wonderful little things with scientific names that no one can pronounce (like daidzein and genistein) but have been proven to be powerful antioxidants that will minimize damage which may be caused to the body by free radicals, inhibits cancerous growths and blocks the damaging effects of estrogens, whether natural or introduced.  Soy also contains saponins, which will boost your body’s immunity, help prevent infections and aid in lowering your LDL cholesterol levels.  Also present is phytic acid which is also an anti-oxidant with links to cancer prevention, and lots of omega-3 fatty acids which are important to the immune system and for reducing the risk or heart disease, arthritis and high blood pressure.

You may have heard that soy is not good for you if consumed in the raw state.  This relates to the inhibition of certain activity by some enzymes in soy (and also other legumes, cereals, grasses, potatoes, sweetcorn, peanuts and eggs) which is thought to cause problems with the pancreas.  Studies show that this is only a problem if you have low stomach acid levels, pancreatic dysfunction, include large quantities of fat in your diet or are a new born child.  Proper heating of soy through cooking or processing will destroy the enzymes that cause these problems ensuring that the consumer need not worry about this at all.  The ‘home cook’ does need to be aware of this if any of the issues listed above are a consideration for a family member.  If in doubt, ALWAYS cook soy beans

For prevention, and supported by numerous studies by scientists around the world, consumption of soy products such as soy beans, soy milk, tofu or tempeh (sorry soy sauce does not count) at least every second day is required, however you will need to consume soy products at least on a daily basis if more aggressive results are required.  One negative which you may need to consider is that soy flour may cause flatulence if consumed in high levels.

Able to produce protein on a land yield basis of over 5 times greater than wheat and 25 times greater than beef, soy has solidified its place in our dietary future although the development of genetically modified varieties now does now bring in some questions.

As we plan our end of year office parties with colleagues, celebrations of Christmas with family or excesses of New Years Eve, this festive period can be seen as a health disaster.  However it does not need to be such.  With foresight and consideration you can continue to celebrate and even indulge without all of the excesses which are normally associated with this time of year.

Whether food or drinks are the concern, both areas can be adapted to be considerate of your overall health habits or goals.  You have worked hard all year on a sensible eating plan and to indulge as is traditional done this time of year is dietary suicide.

Starting with drinks - as this is generally the first thing you will find in your hand at any type of festive or celebratory event, choose wisely.  If you have not had at least one glass of water prior to arriving, this becomes a top priority.  Other than filling your stomach quickly, it does not contain any of the negative nutritional impacts of sugar and/or alcohol levels which are present in the commonly presented beverages.  If you do choose a sugar or alcohol containing beverage, always add ice to ‘thin’ the drink rather than for its temperature adjusting qualities and follow it up with a glass of water or if this causes snide comments from your fellow party goers, drink it very slowly to minimize the negative impact this may have on your diet.

Try to avoid buffets.  Unless you have a strong sense of quantity, it is very easy to overeat at this type of meal.  To help; choose a chair at a table as far from the buffet table as possible – this causes inconvenience to you resulting in less trips to the buffet table; select the smallest available plate and select plenty of raw foods first and follow this up with a bowl of (non-cream) soup.  Raw foods generally contain lots of fibre, water or both which will fill you without all of the fats and oils which the hot dishes will probably contain.  Always remember that which ever plate you choose, NEVER place food on the rim of the plate.  Most importantly on the dessert section of the buffet table, choose only fresh fruits unless you are prepared to make some considerable activity adjustments the following day.  You do not need the sugar hit that you will get from this section of the meal.

If you are organizing a buffet, suggest a ‘stand-up’ buffet – when compared to a sit-down buffet, it can be difficult to eat a lot of food while standing with a drink in one hand and a plate in the other.

If the meal is a ‘sit down’ style, then NEVER order a second helping regardless of how good it tastes or how much your host insists.  The first serving will be more than sufficient for your nutritional requirements.  You may find difficulty if the meal is a ‘family service’ style of food presentation with the food placed in the centre of the table.  If available, choose raw foods or steamed rice first and add lots of self control before anything else to your plate.

Regardless of the style of function you are attending, your body has the same nutritional requirements yesterday as it did today.  If you consume or plan to consume a level of food or drinks that is in excess of your ‘norm’, then make the adjustments accordingly.  Consume less on the day before or the day after.  Make sure you body is fully hydrated BEFORE joining the party.  Business men are habitual in their low water consumption levels so a glass, or preferably two, of water will make a big difference in helping to reduce the quantity of other items you consume.  Water will also greatly assist in counterbalancing the dehydrating effect of any alcohol consumed.  It can also help to drink a glass or two of water when you get home whether you feel you need it or not, as this will help flush out some of the body’s toxins resulting from the indulgences of the celebrations.

And finally, exercise.  This does not have to be a marathon run or an hour at the gym.  It can be a simple as a walk around the block, scrubbing the bathroom or a round of golf, but make sure you, at the very least, continue whatever exercise program you are on over this period - it is more important now than at any other time of the year.  Exercise will assist in balancing out any of the excesses in which you may have indulged yourself.  If these indulgences are too great, simply increase the intensity or duration of the activity.  If you are normally a ‘couch potato’, consider taking a flight of stairs instead of the elevator, taking the dog for a walk or use the on/off button on the TV instead of the remote control.  Any exercise is better than none.

But remember that this is a time of celebration, so providing you make your selections with thought and consideration of the consequences you will avoid or at the very least minimize any dietary indiscretions.  If you do over indulge despite the very best of planning or intentions do not feel guilty about them, but make the necessary adjustments over the coming days.  After all, food (and life) is to enjoy.

According to the dairy industries of the world, milk and milk products are an essential source of protein, iron and calcium – so beneficial, you really have to wonder how we could ever live without them and maintain a ‘healthy diet’.  Milk may be a ‘good source of protein’, but there after, you have to be wonder.  Reality is that the minerals in milk such as magnesium, chromium, selenium and manganese are contained in higher concentrations in fruits and vegetables.  As an example, magnesium works in conjunction with calcium, so relying on milk and milk products for your calcium intake can potentially lead to a magnesium imbalance or even a deficiency.  Seeds, nuts and fresh vegetables such as carrots, kale and cauliflower will provide both magnesium and calcium in a nutritional balance more in keeping with our bodies needs.  If you think about it, throughout the animal kingdom, milk is provided only while the offspring are very young.  As they grown and develop, so does their diet, moving on to more ‘solid’ foods with a greater nutritional balance in keeping with their needs.  We humans have opted to take the humble cows, buffalos and goats of this world and continue to consume their milk long after it is needed nutritionally.  While it may afford a section of our agricultural industry a good income, milk is designed by nature to be consumed calves and not adult humans.  Surely we can see that this is not ‘natural’ and in the interests of health, that we need to change our ways?

Many of the nursing mothers of the world have chosen to provide their newborns with cows’ milk instead of their own.  While this may be necessary for a few mothers for medical reasons, it is definitely not the case for all.  As already mentioned; cows’ milk is designed for calves, not babies - and is different in many respects including the protein, calcium, phosphorus, iron and essential fatty acid content.  It has been shown that early feeding of our babies with cows’ milk can increase the possibility of developing an allergy to cows milk (something the author can speak of from personal experience).  Experts recommend that cows’ milk should not be given to a child until they are at least four months old.  Studies have shown that this will significantly reduce a child’s chances of being effected by insulin-dependant diabetes.

Milk allergies are increasingly common amongst all sections of our society, from the very young to the not so young.  Sometimes this is as a result of lactose intolerance caused when adults loose their ability to digest the lactose (milk sugar).  Another allergy (which is not yet fully understood) is that of Dairy Products – with the symptoms of excessive mucus production, blocked nose and even asthma (very different from the abdominal pains, gas and diarrhea caused by milk allergies), although the people suffer from this allergy often consume dairy products regularly or over consume them.

And, as with all ‘rules’ there are the exceptions.  People, who are allergic to cows’ milk, may well be able to tolerate yoghurt, sheep or even goat milk.

If you think you are allergic to milk avoid it completely for two weeks and see if there is a change in your overall health.  If you feel you cannot avoid it completely, substitute it with soy or rice milk instead.  Once you have determined your allergy status, adjust your diet accordingly.

If you are drinking milk for its protein content, eating two servings of beans, lentils, tofu or one small serving of meat, fish or an egg every day should supply you with your body’s daily requirements.  It must be remembered that most of use consume levels of protein in excess or our bodies requirements, so even if you choose not to give up on your milk intake, then at least consider your total animal protein intake and reduce the quantity and/or frequency of which you consume them to three times per week.

If you are considering changing your diet, it is always best to consult with a health care professional as advised when offered will always be generic and may not be suited to your particular case – if in doubt, always check first!!

Walking the aisle of your local supermarket, you will see an increasing variety of teas available - from the traditional varieties of Earl Grey and English Breakfast to fruit teas (black tea with fruit flavoring), herbal teas and the increasingly popular green tea.  In terms of ‘regular tea’, there are three main types – Black, Green and Oolong.  They all come from the same tea bush, but are processed in slightly different manners.  Fresh tea leaves are picked, rolled, fermented and then dried to produce the black tea.  Oolong tea is processed in the same manner as black tea, but only partially fermented.  Green tea is produced in the same way, except the leaves are first steamed to remove the enzyme that causes the tea to go black during the natural fermentation process.  This removal of the enzymes effectively means that the leaves do not ferment, but are just dried.

Long scorned by the health industry for its negative health properties including its tannin and caffeine content and its diuretic properties, tea is making a resurgence following extensive studies by the tea industry to counter the negative claims.

Following this research, the rest of the world is finally catching on to what the Japanese and Chinese have known for centuries; Green tea is good for your health.  As well as tasting good, it can be utilized for a variety of health reasons.

Reports that green tea is anti-carcinogenic are based on epidemiological studies of sections of the Japanese and Chinese communities that drink green tea as part of a daily cultural habit, and show lower rates of many types of cancer, especially stomach cancer.  This is due to the presence of polyphenols in the green tea which react with the cancer cells.  These polyphenols are also a powerful antioxidant, stimulant, astringent and antibacterial agent, known to kill the food poisoning bacteria - Staphylococcus aureus and the acne causing bacteria - Bacterium acne.  It is also a diuretic (as is coffee and black tea), and an anti-tumor agent.  If you drink a cup of green tea after your meal, this will help to prevent gum disease and cavities by killing the polyphenols that cause these diseases.  It will also assist to lower your blood pressure and blood sugar and has been shown to be highly beneficial to the heart by helping to prevent the oxidation of LDL (good) cholesterol.  Green tea has also been proven to prevent the onset of or progression of Rheumatoid Arthritis providing you drink four cups a day.  There is a fine line with this however, as five cups a day has been shown to increase the risk of pancreatic cancer.  So, as with all things in life there is that fine balance….

There are three main grades of green tea:  The premium graded Mat-cha used for tea ceremonies, the medium grade Sen-cha and the more common Ban-cha.  For the adventurous, there are also Genmai-cha which is Ban-cha mixed with roasted rice, Hoji-cha which is lightly roasted Ban-cha and Kuki-cha which is green tea made from the stems and twigs.
To ensure the maximum health benefits from your cup of green tea, make it with hot water (90ºC - 100ºC) and never use boiling water.  Use 1 teaspoon of loose tea per 1 cup of water and allow it to steep for 4 – 5 minutes.  Remember that decaffeinated green tea does not have the same beneficial properties as ‘natural’ green tea and adding milk negates all of the green tea’s beneficial properties.
Green tea, as with all things in life, must be taken in moderation.