HealthSteps E-Zine

Welcome to the second edition of The Step-Power Weigh, monthly e-zine. In case you have forgotten what this newsletter is all about, please refer to the premier edition, where the purpose and mission of this newsletter is fully detailed.

Unfortunately, due to the widespread problem of the “S” word (junk mail), as well as the unscrupulous practices of nonprofessionals selling needless supplements and gimmicks in an effort to get you to reduce your “W” (number of pounds your body is), professional healthcare information, such as that you will receive in The Step-Power Weigh may not reach you. The reason is these junk mail filters catch the “W” word, or another high-risk word, and thus you miss out on very valuable and useful healthcare information. In an effort to assure that you receive this professional and relevant ezine, please be sure to set your email program to allow mail from info@HealthStepsRx.com. Plus, if you notice some “strange” vocabulary or words in this ezine, you’ll understand why. :-)

This month’s issue is packed with wonderful healthy and easy meal planning ideas and health tips centered around the Wellness Topic of the Month, so be sure to view all the links. And before you turn your nose up to some of the recipes or ideas, give them a try. You will be delightfully surprised at how easy and delicious healthy eating can be.

Plus, don’t forget to encourage your friends and family to join The Step-Power Weigh, and get the chance to have your recipe “modified for health” and featured in the Recipe Rescue section. See below for more details.

Here’s to the beginning of Spring, and to the beginning of a healthier you!

Cheryl

General Table of Contents:

I.	Wellness Topic of the Month
II.	Food Focus a. Food Fact b. Food Product and/or Shopping Idea
III.	Recipe Rescue
IV.	Meal Plan of the Month
V.	Diabetes Corner
VI.	Take the Challenge
VII.	To Leave The Step-Power Weigh

I. Wellness Topic of the Month:

JOY TO SOY: April is Soy Foods Month

What do you think of when you hear of people eating soy food? Do you think they are just health nuts? Do you immediately turn your nose up and say, “No way will I eat that stuff?” What about drinking soy milk? If you are like many people, the thought of drinking soy milk gives you an ill feeling. Why do you think that is? Soy milk is simply obtained from soybeans---one of nature’s many fruits and vegetables. We are not unwilling to drink the milk of a coconut fruit in various beverages or dishes. In our society, we don’t even mind drinking the milk that comes from the body cavity of an animal. You would think that drinking the body secretions of an animal would conjure up more of an ill feeling than drinking the milk of a plant. Don’t get me wrong, however, I love cow’s milk and cow’s milk definitely plays an important role in our diet. But, if we were raised on soy milk, instead of cow’s milk, than we would probably not have an aversion to it. The same goes for the many other types of soy foods.

I will admit that it took me quite awhile to develop the taste for soy milk. The reason it took me awhile was because I was too stubborn to even try it. Well, that’s not totally true. When I discovered the health benefits of soy I had no problem incorporating soy milk in my cooking, or in smoothies where you could disguise the taste with other foods. But, I just couldn’t seem to manage drinking it “straight.” After a couple of years (yes, years) of using soy milk in other foods, I just decided one day to drink it straight. I considered holding my nose, but that seemed pretty childish. I was brave, though, and took that first sip and was extremely surprised. I honestly could barely tell the difference between it and cow’s milk. I know this is hard for some people to believe, but perhaps it was because I had been gradually increasing it in my diet in other foods and my taste buds were becoming accustomed to it. Or perhaps the reason I was so turned off by it in the past was because of the brand of soymilk that I tried. I have noticed a big difference in the taste of various brands, and so when I found one I liked, I have stuck with it.

Soymilk is not the only soy food I have gradually incorporated in my diet. Tofu is another one, as well as edame, miso, soynuts, tempeh, and many more. Why have I done this? I will give you Ten Compelling Reasons why. I have to believe that had our parents been equipped with this scientific knowledge, they would have raised us, their most precious possession on this terrific food. Had I known the benefits of soy when my children were growing up, I would have most definitely incorporated it into their daily diets. Hopefully, they will soon make the decision to do this on their own, as I did. After all, I have smart kids!

How lucky are we to have the knowledge to incorporate this highly healthy food into our diets. JOY to SOY!

HealthSteps Rx can help you improve your nutritional and fitness lifestyle, and help you sort through any health or medical conditions. There are many services available at www.HealthStepsRx.com, with various price options to fit your budget. Medicare benefits accepted for some conditions and some medical plans are accepted.

II. Food Focus

This month’s Food Focus Feature: Soybeans

III. Recipe Rescue

This month’s Recipe Rescue Feature: Artichoke Dip

This month’s Recipe Rescue Feature was submitted by M.L. of Flower Mound, Texas who wishes to remain anonymous. Thank you, M.L. for sending this delicious Artichoke Dip to “modify for health.” It was perfect timing for this month’s newsletter, in which the focus is soy foods. This Artichoke Dip was a perfect recipe to show how substituting a high fat ingredient with blended tofu, could cut calories significantly without jeopardizing taste, improve the nutritional content and make having this delicious party food less of a guilt trip. No need to tell your guests that it contains tofu if you don’t want to. They will not know. In fact, when I served this dish to my family, they loved it, and they weren’t the least bit suspicious!

M.L.’s original recipe called for: 1-14 oz can of artichoke hearts, quartered, 1 cup mayonnaise, 1 cup parmesan cheese, and 2 T green chiles.

Calorie & Fat Content:

M.L.’s version: 70 calories & 6 grams fat per serving, with 60 of those calories from fat (that is 86% of the calories from fat—OUCH!)

Modified for health version: 29 calories & 2 grams fat per serving, with 13 of those calories from fat (that is 45% of the calories from fat versus 86%). Garlic was also added for its heart healthy contributions.

If you would like to see your “modified for health” recipe in this section, remember to ask your friends and family to sign up for The Step-Power Weigh ezine, then send me their names. When two people sign up that you have referred, you are eligible to be placed in a drawing to have your recipe modified. You can choose to be anonymous, or provide your name. In addition, you will be sent a copy of the recipe to add to your family recipe book. Don’t you want to start passing down your delicious and healthy recipes to the next generations?

If your recipe is not chosen and you would still like a “healthy modification” for your recipe, HealthSteps Rx offers this service at a very reasonable fee, but this service is also provided complimentary, when you sign up for one of HealthSteps Rx Wellness Programs.

If you would like more great recipe ideas, you will find plenty here: http://www.healthstepsrx.com/shops/books.htm

IV. Meal Plan of the Month

This Month’s Meal Plan Feature: 1600 Calorie Meal Plan from the “Convenient Breakfast, Fast Food Lunch & Easy-Prep Recipe Dinner” Collection

Keep in mind that all meal plans are not suitable for everyone. I offer you a sample monthly meal plan in this newsletter because it is the number one request from my clients, but it is my goal to provide you the “tools” for you to be able to eventually design your own meal plans. What’s the old saying? “Give a man a fish and you feed him for a day, but teach a man to fish and you feed him for a lifetime.” Well, that too, is my philosophy and plan for you!

In addition, it is obvious that the calorie levels of these meal plans will not be suitable for everyone, so I encourage you to learn how many calories a day you need to promote a healthy lifestyle by setting up an individualized nutrition consultation with me. You wouldn’t try to balance your checkbook without first knowing exactly what your deposits and expenditures are, so why attempt to balance your "W" without knowing exactly how many calories your body needs? Thanks to technology, I can also easily assess your unique and personalized metabolic rate.

You will have temporary complimentary access to this meal plan for one month, and then it will only be available to all HealthSteps Rx Wellness Program clients via password. Keep your eye out for next month’s e-zine for another great meal plan in a different calorie level.

V. Diabetes Corner

This Month’s Diabetes Corner Lesson: Self-Monitoring of Blood Glucose: You are in control.

Self-monitoring of your blood glucose is the cornerstone for diabetes treatment and can be the most important thing you can do to keep complications of diabetes afar. Self-monitoring of blood glucose means checking your own blood sugar at different times of the day with a blood glucose meter. It will tell you the effect of a meal or an activity (or stressor) that occurred one or two hours before the blood was taken. This is important because blood sugar levels are always changing and you may not feel these changes until they reach very high or very low levels. Your doctor will help you determine the blood sugar goals that are right for you, and your diabetes educator can help you achieve these goals.

Once you get the results of your monitoring, you need to record them so that your doctor and diabetes educator can make appropriate adjustments in your medication, diet and/or activity level. It is also important for you to record your daily meal intake and activity pattern. In order for you to do this, HealthSteps Rx has prepared a simple daily log for you. In addition, you can receive a complimentary glucose meter if you qualify for medical nutrition therapy. For more information, just email me at info@HealthStepsRx.com.

Whether or not you have diabetes, or know of someone with this disease, learn why it is essential to become aware and educated about diabetes in Diabetes Overview: A Society Dilemma.

VI. Take the Challenge

What can you do this week that gets you closer to your goal? Taking the “first step” in trying new things or eliminating others, is always the most difficult. But, I promise you, once you are successful at this first step, all the other steps are that much easier. And before you know it, you’ll be wondering what took you so long. :-)

Challenge: I will try at least one new soy food this week and give it a chance.

Rationale: My body is worth taking care of and every new step adds up to big steps to promoting a healthy lifestyle. By just cutting 100 calories a day by substituting higher calorie foods with lower calorie foods, I can reduce my "W" 10 pounds in one year.

VII. To Leave The Step-Power Weigh

It’s quite understandable if you need to unsubscribe to The Step-Power Weigh, for whatever reason. One thing is always for sure: life is always changing, so our needs often change with it.

If someone has thought enough about you to share this issue of The Step-Power Weigh with you and you are not currently on The Step-Power Weigh list, please join.

For those who choose to continue to receive The Step-Power Weigh, be assured that I will not share or sell your name or email address.

Here’s to Your Health!

Cheryl Winter, M.S., R.D., R.N.
HealthSteps Rx

info@HealthStepsRx.com