April 2003 Whole Health Nutrition News

In this newsletter:

• Karen’s Healthy Eating Classes for April
• April is National Soyfoods Month
• Nutrition Tips
• Favorite product of the month
• Recipe of the month

Karen’s Healthy Eating Classes (April)

Spring Cleaning-For your Body ($18.00)

Spring is the best time for a cleansing detox. Learn about cleansing foods and herbs.

Tuesday, April 1st, 6:30-8:30PM, Frances Anderson Center, Edmonds

Registration: 425-771-2030

Spring Cleaning-For your Body ($39.00)

Registration: 425-640-1840 (Edmonds Community College

Manage Menopause Naturally ($18.00)

Learn how to manage perimenopause and menopause with food, herbs, and supplements.

Monday, April 7^th, 7-9PM, Marysville Library

Registration: 360-651-5085

15 Minute Meals ($39.00)

Learn how to make healthy, delicious meals in under 15 minutes.

Wednesday, April 9^th, 6:30-8:30, Mountlake Terrace High School

Registration: 425-640-1840 (Edmonds Community College)

15 Minute Meals ($18.00)

Learn how to make healthy, delicious meals in under 15 minutes.

Thursday, April 17th, 7:15-9:15PM, Richmond Highlands Rec Center, Shoreline

Registration: 206-418-3383

Soy-Sational Eats ($39.00)

Discover the health benefits of soy, and learn how to cook with various soy products.

Wednesday, April 23rd, 6:30-8:30PM, Mountlake Terrace High School

Registration: 425-640-1840 (Edmonds Community College)

Food and Mood ($39.00)

Discover how your food choices influence energy levels, cravings, and emotions.

Wednesday, April 30th, 6:30-8:30PM, Mountlake Terrace High School

Registration: 425-640-1840 (Edmonds Community College)

April is National Soyfoods Month

Since April is National Soyfoods Month it seems appropriate to highlight the versatile soybean and discuss its contribution to a healthful diet. Ever since the FDA approved the health claim that eating 25 grams of soy protein per day lowered the risk for coronary heart disease, the popularity of the humble soybean has soared.

Soy received the health claim because of its ability to lower cholesterol levels. High cholesterol is the leading factor of coronary heart disease. This disease is the No. 1 cause of death in the United States. Soy may also help to reduce blood pressure. Researchers at Beth Israel Deaconess Medical Center in Brookline, Mass., said a study involving 60 post-menopausal women over eight weeks found that a half cup of dry-roasted soy nuts daily lowered systolic blood pressure by 10 percent and diastolic blood pressure by 7 percent among those in the study who had high blood pressure.

In addition to lowering heart disease risk, soy has also been studied for helping to reduce hot flashes, night sweating, and disturbed sleep for women going through menopause. With the Women’s Health Initiative Clinical Trial recent finding that menopausal women taking estrogen plus progestin (HRT) have an increased risk of invasive breast cancer, stroke, and heart attack, women are looking for natural, safer alternatives to HRT.

Many studies confirm that regularly eating moderate amounts of soy-based food products can help decrease menopausal symptoms--supporting soy's value as a dietary approach to estrogen replacement. To decrease hot flushes, studies suggest that you may need one to four servings of soy-based foods per day, for a total of about 40 to 50 milligrams of soy isoflavones per day.

However, a note of caution: Even natural products are not risk-free, especially when taken in large amounts. Soy is high in phytates that interfere with absorption of other essential nutrients, such as zinc and calcium. Also, the hormonal activity of soy isoflavones may, like HRT, stimulate estrogen-mediated diseases such as breast and ovarian cancer and we do not know what impact that may have on risk of those diseases, especially in women with breast cancer or at a high risk for it. So don't go overboard: Shoot for several servings of soy a week, rather than multiple helpings each day.

Nutrition Tips for Incorporating Soy into your Diet

• Soy products vary widely in the amount of processing they have been subjected to. For general health and cardiovascular benefits such as lowering cholesterol levels, whole soy foods such as tempeh, miso, and edamame (immature, green soybeans) are preferable to more highly processed varieties, such as textured vegetable protein. Fermented soy foods such as miso and tempeh are especially nutritious and easy to digest, as the fermenting process inactivates the phytates.
• Soy foods can cause gas and intestinal discomfort, so add them to your diet slowly--try one new type of soy food per week.
• Soy absorbs the flavors of other ingredients readily, making it easy to incorporate into many dishes. Try using soy milk on cereals and in soups and puddings; adding small cubes of tofu or tempeh to soups, stews, and pasta dishes; substituting silken tofu for yogurt in smoothie recipes or dips; using textured vegetable protein as a substitute for ground beef or turkey in chili, meat sauces, or meat loaf; or adding miso to salad dressings and vegetable sauces.
• To be most effective in easing the symptoms of menopause or reducing heart disease risk, adding soy to your diet should be accompanied by other beneficial lifestyle changes, such as eating a nutritious, whole-foods diet, limiting alcohol intake, exercising daily, quitting smoking, and managing stress.

Favorite Product of the Month

Edamame is a specialty soybean harvested as a vegetable when the seeds are immature. As a snack, the pods are lightly cooked in salted, boiling water and then the seeds are pushed directly from the pods into the mouth with the fingers. As a vegetable, the beans are mixed into salads, stir-fried, or combined with mixed vegetables. Edamame has a slightly sweet, mild flavor and nutty texture and is highly nutritious. A ½ cup serving contains 11 grams of protein and 50 milligrams of isoflavones. Edamame is also a good source of fiber, calcium, and B vitamins. Edamame can be found in the frozen section of most natural food stores packaged in the pod or shelled.

Recipe of the Month

Spicy Edamame Dip

This is a tasty variation of traditional hummus, and is very easy to make. Even your kids will love it!

· 4 large garlic cloves, unpeeled

· 1 bag (16 oz) shelled Edamame beans

· 11/4 tsp salt

· 1/2 tsp ground coriander

· 1/2 tsp ground cayenne (optional)

· 1/4 tsp ground cumin

· 6 TB olive oil

· 1/4 cup fresh lime juice

· 1/4 cup chopped fresh parsley, plus a few sprigs for garnish

· Fresh cut vegetables & pita wedges for dipping

1. Roast the garlic in an ungreased skillet over medium heat, turning frequently until softened (they'll have dark splotches in spots), about 15 minutes. Cool and slip off the papery skins

2. Boil the Edamame beans in salted water to cover until tender, about 5 minutes. Scoop off and reserve about 1 cup of the cooking water. Drain edamame and cool to room temperature.

3. Drop the peeled garlic into a blender or food processor with the motor running to coarsely chop it. Add the drained edamame, salt and spices. Process, adding 1/2 to 3/4 cup of the cooking water until a smooth purée. Add the oil, lime juice and parsley. Pulse to combine.

4. Spoon into a serving dish. Decorate with parsley sprigs. Serve at room temperature with cut vegetables and pita wedges for dipping.

Serves 8–10 as an appetizer