I know that too much of anything is never a good thing, and the same goes for soy products. Since becoming vegan, I've noticed that nearly every meal I eat contains some type of soy product. In the morning I'll have a bowl of cereal with soymilk and fruit almost everyday and I'll generally have tofu or some other soy-meat product with my lunch or dinner meals. On top of that, my freezer is stocked with my favorite "healthy snack"; frozen edamame beans. Although most of these products vary in look and taste, they're all coming from the same plant. And after doing some online research I've learned that what I thought of as healthy diet choices, could actually be harming me.

THE FACTS: Non-fermented soy products contain phytic acid, which contains anti-nutritive properties. Phytic acid binds with certain nutrients, including iron, to inhibit their absorption. This is a direct, physical effect that takes place in the digestive system. Their ability to bind is limited by the milligrams of phytic acid present.

Products using non-fermented soy include:

• Fresh green soybeans
• Whole dry soybeans
• Nuts
• Sprouts
• Flour
• Soy milk
• Tofu

CHOOSE FERMENTED SOY: Many studies have shown traditionally fermented soy--which is the form that is very popular in many Asian cultures--aids in preventing and reducing a variety of diseases including certain forms of heart disease and cancers.

Products using fermented soy include:

• Natto
• Miso
• Tempeh
• Soy sauces
• Fermented tofu and soymilk

CUTTING BACK: The next step for me is to switch things up without eliminating soy products completely. I'm going to start using almond or rice milk instead of soymilk with my breakfast cereal. I will also try to avoid eating tofu and soy meat products as regularly as I have been. Instead of tofu I'll opt for tempeh. To fill the spaces where the soy-meat products once were, I'll eat a variety of beans, nuts and legumes for protein.

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Yesterday I tried this healthy beverage called Cell-nique and loved it. The drink is defiantly on the pricey side, then again so are those soy green tea lattes from Starbucks that I love so much. However, they're much more beneficial to my health than anything I could possibly order from Starbucks. In fact they have many of the same benefits as drinking kombucha tea, without the vinegar taste and occasional mouthful of live organisms. Each bottle of Cell-nique contain 31 superfoods and botanical herbs which help to energize, cleanse and alkalinize your body. On top of all the benefits, it's pretty tasty and worth trying.

CELL-NIQUE SUPPORTS AND PROMOTES:

• DNA Cell Integrity
• Alkalinity, Hydration
• Digestion, Assimilation, Elimination
• Cellular Anti-Oxidation
• Cellular Detoxification
• Anti-Wrinkle, Aging
• Brain Memory Function
• Healthy Hair, Skin, Nails
• Optimum Organ Function
• Immune System Booster
• Increased Energy

Let me know what you think about this product?

I created this salad after the tastes of one of my all time favorite meals, vegetable hand rolls. It's perfect to have with a side of brown rice and a bowl of miso soup.

SERVES 2-4

Dressing Ingredients:

2tbsp. Low Sodium Soy Sauce
1tbsp. Olive oil or Flaxseed oil
1tbsp. Rice wine
2tbsp. Water
2tbsp. Sesame Seeds
Desired amount of wasabi and minced ginger

Salad Ingredients:

1 normal sized bag spring mix salad
1 avocado cut into bite sized chunks
1 medium cucumber diced
1/2 cup shredded carrots
1/2 cup shelled edamame beans
1/2 cup wasabi peas

Directions:

Combine dressing ingredients in a small bowl and set aside.
Next combine spring mix, cucumber, carrots and edamame in large salad bowl.
Add dressing to the salad and mix.
Finally arrange avocado chunks and wasabi peas on top.

 RELATED LINKS:

• HEALTHY SNACK ALERT: Edamame
• Surprisingly High Fiber Foods
• BE FIT RECIPE: A Healthier Snack Wrap
• BE FIT RECIPE: Red Pepper & Green Bean Salad
• Superfood Of The Week: AVOCADO

Some people find that trying new foods is rather scary but for me it's super exciting. I'm attracted to pretty much any food that's cruelty free and good for my body. In the past year since I’ve stopped eating animal products, I’ve added some amazing new ingredients to my grocery shopping list. Here is my pick for the top five must try superfoods of the year.

DEFINE: "Superfood"- A natural food source that is highly concentrated with a complex supply of quality nutrients.

 1. Quinoa: First of all it’s a great lower-cal and gluten-free substitute for brown rice or pasta. It’s also a great source of nutrients including fiber, magnesium, and iron. It tastes great and absorbs flavor too!

 2. Tempeh: If you’re looking for the benefits of soy protein with more texture than tofu, this is a must try. It works as a meat-replacement that’s high in protein and iron. Tempeh holds the firm form and also absorbs flavor easily. I like to add chunks of tempeh to my veggie stir fries.

 3. Kale: This leafy green from the cabbage family is low calorie and full of nutrients. The nutrients provided in just one serving of kale are countless. It’s a great source of vitamin K, vitamin A, vitamin C, magnesium, iron, calcium and so much more.

 4. Flaxseeds: These little seeds are a great fish-free source of omega 3 fatty acids. In fact just 2 tbs. of them contain more than your recommended daily intake. I like to take a tablespoon of flaxseed oil or add the milled flaxseeds to a smoothie. They’re not only full of omega-3s; they’re also full of magnesium, fiber and other great nutrients. Flaxseeds are must have for any health-savvy individual.

 5. Goji Berries: The best word to describe goji berries would be; nutrient dense. These little berries are full of vitamins, antioxidants, and minerals. They contain 18 amino acids including all 8 essential amino acids for a complete protein. They’re perfect for curbing your appetite, providing energy and strengthening your immune system. Goji health benefits are truly endless and they’re tasty too. Don’t buy goji juice for $35 a bottle, that’s a total rip off. Goji berries are amazing for you but you don’t have to pay so much to receive their benefits. You’ll get the best price at your local health food store.

Some people hate them and others love them, but you're better off loving them. Given the fact that I'm a vegetarian recently gone vegan, beans have come a major staple in my diet. I've learned how to use beans in several different ways ranging from soups, salads and entrées. If you're still underestimating the greatness of beans, don't be so quick to disregard them, in fact Web MD has named them 'Nature's Perfect Food'. Why? you ask.

THE BENEFITS:

• Bean eaters are associated with smaller waist sizes and a 22% lower risk of obesity. They also take in less "bad" fat and one-third more fiber than those who avoid these nutritional gems.
• One cup of beans provides a whopping 13 g of fiber--which is half of what we need daily--with no saturated fat.
• Beans are loaded with protein (about 15 g per cup) and dozens of key nutrients, including a few most women fall short on--calcium, potassium, and magnesium.
• Beans also fill you up and keep you full. Studies have shown that eating foods high in protein and fiber will keep you sustained the longest.
• Studies also tie beans to a reduced risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers. And surprisingly, red, pinto, and kidney beans are the highest antioxidant food, beating out both blueberries and cranberries.

Now that you're convinced that you should be eating more beans, you'll need to know how to shop for them.

• Buy canned they're just as healthy. You may have heard that bagged beans are best, but they need to be soaked and then boiled for hours before they're ready to eat. Who has the time or patience for that? Bagged beans are generally less expensive (about $1 per 16-ounce bag versus $1.50 for a 15-ounce can) and have no added ingredients, including salt. But canned varieties, which are ready to eat, can be just as nutritious.
• Go for low sodium. Canned low-sodium beans are exactly the same price, with two-thirds less sodium. That's a decrease from about 720 mg per cup (a third of the daily max of 2,300 mg) to 220 mg. Rinsing beans in a colander under cold water for 1 minute will wash away about a quarter of the sodium.
• Look for vegetarian versions. Choosing vegetarian refried beans reduces the saturated fat content from 16% of the daily value to zero per cup and adds a bonus 2 g of protein--and they taste just as delicious. Amy's Organic Low Sodium Refried Beans are my favorite vegetarian option.
• Avoid dented or bulging cans. Small dents and dings are okay, but if you find a badly dented or swollen can in your cupboard, or if a can spurts liquid when opened, toss it out right away using disposable gloves. These are all possible signs of botulism, a potentially deadly form of food poisoning that generated canned-food recalls as recently as last summer. If you're ever unsure, think, When in doubt, throw it out. For more on food recalls, visit recalls.gov/food.html; for info on how to discard contaminated cans, check cdc.gov/botulism/botulism_faq.htm.

Now you know how to buy beans, but you should know which beans are the best and why? It's always great to have variety.

• Black: Rich in anthocyanins, the same heart disease– and cancer-fighting antioxidants that are found in grapes and cranberries.
• Garbanzo (chickpeas): A recent study found that a chickpea-fortified diet slashed “bad” LDL cholesterol levels by almost 5%.
• Kidney: The thiamin (vitamin B1) in this bean protects memory and brain function; a deficiency has been linked to Alzheimer’s disease.
• Navy: Potassium regulates blood pressure and normal heart contractions.
• Pinto: Fiber helps stabilize blood sugar, lowering the risk of type 2 diabetes.

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