for Men

Bringing More Soy into the Diet

One way to improve our diet is by adding more soy-based products. We can do so by following these recommended percetanges.

Food Percentages:

15% Fish/oils/nuts/fats
25% Tofu/Soy
25% Grains
35% Vegetables & fruits

Increasing the amount of soy and reducing carbohydrates will help you maintain more balanced blood sugar levels. There are a number of benefits for reducing carbohydrates and increasing the soy ratio.

1) Greater mental focus and consistency
2) Improved ability to burn fat.
3) Enhanced energy including the feelings of being refreshed in the morning and avoiding afternoon drowsiness.

The health benefits of soy include:

a) Reduced risk of heart disease
b) Reduced risk of cancer
c) Diminished menopausal symptoms
d) Prevents Osteoporosis

Longevity and Diet

According to the book Soy Zone the Okinawans of Japan have the greatest longevity. One of their secrets is increasing the ratio of soy and fish in their diet and reducing overall caloric intake. This is the ultimate goal but we can move toward this type of diet slowly.

Soy Protein Sources

When increasing your consumption of soy products be careful to read the ingredients. Some Soy or Tofu Burgers may be mostly derived from carbohydrates and not from soy.

Soy Hamburger Crumbles: Harvest Burger Style Recipe Crumbles by Morningstar Farms. These can be added to pasta sauces or served with vegetables.

Soy Burgers: Boca Burgers are my favorite and they come in Vegan and regular vegetarian varieties. They can be eaten as a burger or sliced and cooked with your stir fry vegetables.

Tempeh: Originally from Indonesia, this is a mixture of fermented soybeans.

Be careful to choose a Tempeh product that has a higher proportion of soy to grains. Also Tempeh tends to absorb a lot of oil when cooking so you may want to brush lightly with oil and cook in a non stick skillet. You can serve with pasta or with your stir-fry vegetables.

Tofu: The firmer the tofu the more protein it has relative to its carbohydrate value. I recommend buying pre-prepared Tofu bars from companies such as White Wave. These can be found in your health food store refrigerated section. You can warm these in your microwave for about twenty-five seconds and serve.

Soy Cheese & Soy Yogurts: These are excellent snacks and should be used as substitutes for cheese and dairy.

Soy Milk: My favorites are Edensoy and Rice Dream

Soy Sauces: My favorites are Low Sodium Shoyu and Tamari sauce.

In this chapter we discussed ways you could bring more soy into your diet. In the next chapter we will discuss how you develop a program to insure that you are successful in making meaningful change in your dietary regimen.

© 2007, Bruce Eric Van Horn

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If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health. - Hippocrates

Author, CPA, MBA and yoga instructor Bruce Van Horn founded Yoga for Business, Inc., a company devoted to organizational and individual wellness. He presents a daily Yoga Workout routine that provides a complete physical, mental and spiritual workout. He is the author of Yoga for Prostate Health and Yoga for Men, designed for all levels of experience with yoga.. He has renamed (Asanas) positions in Yoga using terms from business to help you identify with the movement and focus your attention. He is the Chair of the Advisory Board for the Center for Complimentary Medicine at the Cancer Institute of New Jersey. Bruce also leads a volunteer yoga program designed for cancer patients and healthcare workers at Beth Israel Medical Center. He lives outside New York with his wife Michelle who is a Reiki Master. Bruce has two daughters who have asked that he refrain from headstands at the town pool. His website is If you have any questions, feel free to write: E-Mail.

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