Soy Protein

SOY PROTEIN

Soy protein has been used from past two decades as ingredients for its functional properties in a variety of foods such as salad dressings, soups, vegetarian foods and meat imitations. Its functional properties are emulsification and texturizing. Recently the popularity of soy protein is increasing, mainly because of its health benefits. It has been proven that soy protein can help to prevent heart problems and many countries allow health claims for food, which are rich in soy protein.

Soy contains protein, isoflavones, and fiber, all thought to provide health benefits. Soy is an excellent source of dietary protein, including all essential amino acids. Soy is also a source of lecithin or phospholipid. Soy isoflavones and lecithin have been studied scientifically for numerous health conditions. Isoflavones such as genistein are believed to have estrogen-like effects in the body, and as a result are sometimes called "phytoestrogens."

Common sources of soy isoflavones include roasted soybean, green soybean, soy flour, soy butter, soy nut butter, soy ice cream, soy milk, soy yogurt, soy noodles etc. Soy protein has also been investigated for benefit in terms of heart disease risk factors, reducing menopausal symptoms, weight loss, arthritis, brain function, and exercise performance. Dietary soy may decrease the risk of breast cancer in women and prostate cancer in men, as well as other types of cancers. In general, the supportive evidence for use of phytoestrogens as treatments for menopause, heart disease, bone disease, weight loss, and cancer is limited. The use of soy formula has been investigated in the treatment of diarrhea in infants and is an effective and safe alternative to cow's milk formula in most infants.

Categories of soy proteins

Soy proteins can be divided into different categories according to their production method:

• Soy protein isolate is the most refined form of soy protein and is mainly used in meat products to improve texture and eating quality. Soy protein isolate contains about 90 percent protein.

• Soy protein concentrate is basically soybean without the water soluble carbohydrates. It contains about 70 percent of protein.

• Textured soy protein, often called TSP, is made from soy protein concentrate by giving it some texture. TSP is available as dry flakes or chunks. It will keep its structure when hydrated. Hydrated textured soy protein chunks have a texture similar to ground beef. It can be used as a meat replacement or can be added to meat. Textured soy protein contains about 70 percent protein.

What is the difference between Whey and Soy Protein

Most of us who works out these days find it useful to use some sort of natural supplements for his or her workout. Those supplements vary in form but the most common form is that of protein. Protein is an essential supplement to our muscles after a good workout. The amino acids contained within the protein help to rebuild the muscle that was broken down during the workout and help build new muscle on top of that. In fact, it is highly recommended that you consume protein within one hour of your workout in order to get the most out of it. As of now there are two very popular types of protein on the market:

Whey and Soy. So which one should you choose?

Whey protein is derived from cow's milk, and it makes up about 20 percent of the total protein content in milk. Whey protein has been regarded as the most effective form of protein for the past several years. It has all of the essential amino acids for muscle rebuilding and growth. One great thing about it too is that it has a fast digestion rate. That means that if taken within a short period of time after your workout, it will begin to work on your muscles almost immediately! However, don’t be fooled by the labels on these proteins! Some will advertise themselves by saying “50 grams of protein per serving.” That is the truth, but if you consume that much, you will have negative effects (because that’s entire days consumption!). Consume about 25-30 grams of the whey protein and then get the rest naturally throughout the day.

Soy protein powder is derived from soybeans, making it ideal for vegetarians or those who are lactose intolerant. Soy protein on the other hand has gone through some controversy over the years. Previous to the last couple of years, not many studies had been done on the effects of this specific type of protein. Many believed that if men were to consume this protein then their testosterone would go down and their estrogen levels would go up. Well guess what, they’re wrong! Many studies have proven that this is not the case. Also, soy protein has proven to have many of the same effects as whey protein. It contains many of the essential amino acids required for muscle rebuilding and growth.

So what’s the difference?

The biggest difference between whey and Soy protein is digestion rate. As said before, the body digests whey protein relatively quickly. This allows for less time off in between workouts to let your muscles rest. However, this also means that it won’t have as great of an impact on building new muscle. Soy protein on the other hand has a much slower rate of digestion. Although it won’t help as well as whey protein with the rebuilding of muscle, it will have a greater impact on the building of new muscle.

The best thing for you to do

As you know by now whey and soy proteins both have positive impacts on muscle growth and rebuilding. Considering their different rates of consumption the best thing to do is to mix them! So that the mixture of soy and whey protein contain all of the essential amino acids your body needs but does not produce itself. This will ensure that you are getting the best of both worlds!

Risk

Unfermented soy also has been shown to have carcinogenic properties and can also be toxic to the human body.

Suggestion

Be sure to consume your protein powder within 30 minutes of your workout!  Thus it goes right to your muscles to help them recover faster and get stronger, which means you’ll burn more calories throughout the day!  The body can process up to 40g of protein in one sitting, so have 1-2 scoops of protein after your workout.  Since soy protein is lower in saturated fat, it may be the superior choice for those with high cholesterol or heart disease.

I just put my two scoops in a shaker bottle with a little water, shake it and chug it.  

Quick and efficient! Enjoy!

Control your Hypertension Naturally

It is often seen that people with high blood pressure are given prescription medicines by the doctors to control their blood pressure levels. Some of the most common hypertension medicines include Beta Blockers, ACE, Diuretics, Vasodilators, etc. 

However, several problems are associated with these medicines. They hardly cure the root cause of the problem. Generally, sufferers need to take such medicines throughout their entire life to control their hypertension levels. Due to this, many people have started looking for a new approach to maintain their blood pressure at a proper level.

Many people have started looking for ways to reduce their high blood pressure in a natural way without using any medications. There are some natural ways to control your blood pressure levels by means of exercise and diet. 

1. Include a lot of vegetables and fruits in your diet. Apples, bananas, celery, garlic, onions and tomatoes

    are very useful to lower high blood pressure and control it. 

2. Hypertension diet comprises of processed foods in a very small quantity as these are high in saturated

    fats, salt and sugar. Instead, replace these with basic and natural foods. This will make you happier

    and healthier. Even cooking at home rather than going out to a restaurant is a very good thing. 

3. Do not make the mistake of eliminating salt completely from your diet. Most of  the salt is present in

    processed foods. If processed foods are removed from the diet, then there is no way in which your  

    body can get too much salt. 

• Limit sodium to 2,300 milligrams (mg) a day or less.
• A lower sodium level — 1,500 mg a day or less — is appropriate for people 51 years of age or older, and individuals of any age who are African-American or who have high blood pressure, diabetes or chronic kidney disease.

4. Supplements play a vital role in anti hypertensive diet. You can take daily dosages of calcium, Vitamin

    B12 and C, Omega 3 and magnesium. 

5. Table salt can be substituted with Celtic Sea salt that is harvested naturally and contains essential

    minerals. 

6. Rather than consuming red meat, go for consuming fish. You can also go for chicken breast instead of

     pork. In general, lean beef is good for you in very small amounts. 

7. Eat more fish, especially deep sea fish. If you are not someone to eat fish regularly then investigate

    Omega 3 capsules that you can easily add into your diet every day.

Apart from diet, exercises like deep breathing and cardiovascular exercises like swimming, cycling, climbing and jogging are very helpful. Exercise regularly and you will see the beneficial results for yourself. 

Overcoming your hypertension is that easy. All you need is stress reduction, physical exercise and a good diet. So, use these natural methods instead of going for any kind of medications. You will enjoy a lowering of your blood pressure and improved general health. 

Hypertension-Info-02

How is blood pressure measured?

Blood pressure is measured with a blood pressure cuff and recorded as two numbers, for example, 120/80 mm Hg (millimeters of mercury). Blood pressure measurements are usually taken at the upper arm over the brachial artery.

The top, larger number is called the systolic pressure. This measures the pressure generated when the heart contracts (pumps). It reflects the pressure of the blood against arterial walls.

The bottom, smaller number is called the diastolic pressure. This reflects the pressure in the arteries while the heart is filling and resting between heartbeats. 

The American Heart Association has recommended guidelines to define normal and high blood pressure.

       Normal blood pressure less than 120/80

       Pre-hypertension 120-139/ 80-89

       High blood pressure (stage 1) 140-159/90-99

       High blood pressure (stage 2) higher than 160/100

As many as 60 million Americans and one in five Indians have high blood pressure. Uncontrolled high blood pressure may be responsible for many cases of death and disability resulting from heart attack, stroke, and kidney failure.

According to research studies, the risk of dying of a heart attack is directly linked to high blood pressure, particularly systolic hypertension. The higher your blood pressure, the higher the risk. Maintaining lifelong control of hypertension decreases the future risk of complications such as heart attack and stroke. 

Factors that cannot be changed

  Age: The older a person is, the greater the likelihood that he or she will develop high blood pressure, especially elevated systolic readings. This is largely due to arteriosclerosis, or "hardening of the arteries."

  Race: African Americans develop high blood pressure more often than Caucasians. They develop high blood pressure at a younger age and develop more severe complications sooner in life.

  Socioeconomic status: High blood pressure is found more commonly among the less educated and lower socioeconomic groups. Residents of the southeastern United States, both Caucasian and African American, are more likely to have high blood pressure than residents of other regions.

   Family history (heredity): The tendency to have high blood pressure appears to run in families.

  Gender: Generally men have a greater likelihood of developing high blood pressure than women. This likelihood varies according to age and among various ethnic groups. 

Factors that can be changed

  Obesity: As body weight increases, the blood pressure rises. Obesity is defined as having a body mass index (BMI) greater than 30 kg/m². A BMI of 25-30 kg/m² is considered overweight (BMI=weight in pounds x 703/ height in inches²) Being overweight increases the risk of high blood pressure. Health care practitioners recommend that all obese people with high blood pressure lose weight until they are within 15% of their healthy body weight.

o    Obese people are two to six times more likely to develop high blood pressure than people whose weight is within a healthy range.

o    Not only the degree of obesity is important, but also the manner in which the body accumulates extra fat. Some people gain weight around their belly (central obesity or "apple-shaped" people), while others store fat around their hips and thighs ("pear-shaped" people). "Apple-shaped" people tend to have greater health risks for high blood pressure than "pear-shaped" people.

  Sodium (salt) sensitivity: Some people have high sensitivity to sodium (salt), and their blood pressure increases if they use salt. Reducing sodium intake tends to lower their blood pressure. Americans consume 10-15 times more sodium than they need. Fast foods and processed foods contain particularly high amounts of sodium. Many over-the-counter medicines also contain large amounts of sodium. Read food labels and learn about salt content in foods and other products as a healthy first step to reducing salt intake. Fast food restaurants also make the salt and calorie content of their food available to consumers at their restaurants,

   Alcohol use: Drinking more than one to two drinks of alcohol per day tends to raise blood pressure in those who are sensitive to alcohol.

     

   Birth control pills (oral contraceptive use): Some women who take birth control pills develop high blood pressure.

   Lack of exercise (physical inactivity): A sedentary lifestyle contributes to the development of obesity and high blood pressure.

   Medications: Certain drugs, such as amphetamines (stimulants), diet pills, and some medications used for cold and allergy symptoms such as pseudoephedrine, tend to raise blood pressure.

Hypertension - Info-01

High Blood Pressure Overview

The heart pumps blood into the arteries with enough force to push blood to the far reaches of each organ from the top of the head to the bottom of the feet. Blood pressure can be defined as the pressure of blood on the walls of the arteries as it circulates through the body. Blood pressure is highest as its leaves the heart through the aorta and gradually decreases as it enters smaller and smaller blood vessels (arteries, arterioles, and capillaries). Blood returns in the veins leading to the heart, aided by gravity and muscle contraction.

Hypertension is the medical term for high blood pressure. It is known as the "silent killer" since it has no initial symptoms but can lead to long-term disease and complications.

Many people have high blood pressure and don't know it. Important complications of uncontrolled or poorly treated high blood pressure include heart attack, congestive heart failure, stroke, kidney failure, peripheral artery disease, and aortic aneurysms (weakening of the wall of the aorta, leading to widening or ballooning of the aorta).

Public awareness of these dangers has increased. High blood pressure has become the second most common reason for which patient visits in the different Hospital / Nursing home India. 

High Blood Pressure Causes

In 90% of people with hypertension, the cause of high blood pressure is not known and is referred to as primary or essential hypertension. While the specific cause is unknown, there are risk factors that can contribute to developing high blood pressure.

Continued- Next

Food Plan : Belly fat reducion

The fix lies in replacing the sugar and starch with fiber and raising the protein while normalizing the fat. The foods with the highest ratio of fiber relative to starch are vegetables (beans, corn and potatoes are considered starch, especially when trying to lose fat), and foods highest in protein are eggs, and all lean cuts of meat. While cheese and yogurt are also high in protein, they can add to the fat and sugar burden, so use dairy foods in small amounts.

For exercise, make your dominant form of activity fast-paced metabolically demanding weight training. Weight training done the right way is better at burning fat, balancing hormones and is great for your heart.

Breakfast -- eggs and 10 bites or less of starch

Snack -- tuna and veggies
Lunch -- salad with chicken on top 
Snack -- apple and a handful of almonds
Dinner -- steak, double veggies and 10 bites or less of starch

Circuit Weight Training (20 minutes, 4 exercises -- squat/press, push-up/rows, back row, lunge/curl) -- Do 12 of each exercise and immediately go to the next one. 

Don't take structured rests, instead push until you can't and rest until you can (what we call rest-based training). See how many rounds you can do in 20 minutes.

Interval Training (20 minutes) -- If you're overweight, use a stationary bike, or if you like to run, do sprints on the track. Go hard for 20 seconds, then rest for 40 seconds. Then hard for 30 seconds, rest for 30 seconds. Then hard for 40 seconds, rest for 20 seconds. Then hard for one minute, rest for one minute. Repeat this routine four times.

Walking -- Walking is not considered exercise -- it's a necessity that lowers cortical. Include a walk after each workout.

Sleep (8-10 hours a night) -- Make sleep a priority. Getting enough sleep is about choices. For some, it's cutting out that last television show of the night. For others, it's accepting the fact that not everything on the to-do list can be done in one day.

Monday -- Circuit weight training, walk

Tuesday -- Interval training, walk

Wednesday -- Circuit weight training, walk

Thursday -- Interval training, walk

Friday -- Circuit weight training, walk

Saturday -- Cardio (run or bike), walk

Sunday -- Rest