Soy

Reduces Postmenopausal

Bone Loss

There may be a safer alternative to help maintain bone density than hormone replacement therapy.

A new study reveals soy germ isoflavones reduce bone loss in non-obese postmenopausal women.

These findings support previous research.

Ninety early postmenopausal Chinese women took part in the study.

All were between ages 45 and 60.

Participants took either 84 milligrams or 126 milligrams of isoflavones or a placebo.

The study lasted six months.

Results show the higher dose of isoflavones, 126 milligrams, had a significant effect on slowing bone loss in the spine and neck and was much more effective than the dose of 84 milligrams.

Researchers say the optimal dose to prevent bone loss may be more than 80 milligrams to 90 milligrams of isoflavones.

They add the high-dose of 126 milligrams is effective for preventing postmenopausal bone loss over a short duration.

"It is imperative to find natural, safe and effective alternatives for women to help maintain bone health after menopause without the risky side effects associated with long-term hormone replacement therapy use," says Jocelyn Mathern, RD, a technical specialist for Acatris.

"This promising research is another step in advancing isoflavones as a safe, effective option."

Isoflavones are found mainly in soy products.

Their structure and functions are similar to estrogen.

More studies are currently looking at the effects of isoflavones on bone density.

Provide yourself a big boost of calcium with this Japanese-style entr้e.

This vegetarian dinner delivers more than 500 mg of bone building calcium which is one third to one half of your daily requirement, even though it contains very little dairy.

One secret is picking the right kind of tofu.

While many brands of tofu contain just 60 mg (6 percent of the daily value) per 3 ounce serving, some have at least 200 mg (20 percent of the DV).

"Tofu is [also] a good source of protein, which we're recognizing is important to keeping bones strong," says Robert Heaney, MD, a leading osteoporosis researcher at Creighton University.

You can also use either low fat or soy milk in your chai tea;

In a blender, combine 1 oz. Republic of Tea chai concentrate with 3/4 c. low fat milk or soy milk and 2 or 3 ice cubes.

Top with a dollop of low fat whipped cream and sprinkle with cinnamon.

There's even more calcium hidden in this following meal recipe:

You'll pick up small amounts from the broccoli (about 30 mg. per 1/2 cup cooked), almonds (the nut with the most calcium, at 70 mg. per oz.), brown rice (at 20 mg. per cooked cup, it has three times the calcium of white rice), and blackberries with yogurt sauce (42 mg. per cup from the berries and 31 mg. per tbls. from the sauce).

An excellent Meal for Strengthening Bones:

Broccoli and Tofu Stir-Fry with Toasted Almonds and Brown Rice

• 1 pkg. (16 oz.) firm tofu.

• 4 c. broccoli florets.

• 3 tsp. toasted sesame oil.

• 1 bunch scallions (about 8), trimmed and thinly sliced.

• 3 cloves garlic, minced.

• 1 sm jalape๑o chile pepper, halved, seeded, and finely chopped (wear plastic gloves when handling).

• 3-1/2 tsp. light soy sauce.

• 2 Tbsp. sliced almonds, lightly toasted.

• 2 c. cooked brown rice

1. Place tofu on a plate, and top with a cutting board.

Place several cans of food on the board to weigh it down.

Let tofu rest 30 minutes while water is squeezed out.

Cut tofu into small cubes.

2. While tofu drains, lightly steam broccoli until crisp-tender, about 5 minutes.

Set aside.

3. Heat 2 teaspoons of oil in wok or large nonstick skillet over high heat.

When hot, add tofu and cook, stirring constantly, 5 minutes to brown.

Transfer to a shallow bowl.

4. Add the remaining 1 teaspoon oil to wok, followed by scallions, garlic, pepper, and broccoli.

Stir-fry 2 minutes over medium-high heat.

Stir in soy sauce, almonds, and tofu, and gently toss to combine.

Serve each portion with 1/2 cup of brown rice.

Makes 4 Servings

Per Serving: 250 cal, 14 g pro, 31 g carb, 8 g fat, 1 g sat fat, 0 mg chol, 5 g fiber, 360 mg sodium

Add this sauce after dinner over blueberries.

Lemon-Poppy Seed Yogurt Sauce.

• 1 c. fat free plain yogurt.

• 2-1/2 Tbsp. honey.

• 1/2 tsp. poppy seeds.

• 1/2 tsp. grated lemon peel.

• 1/2 tsp. lemon juice.

In small bowl, whisk yogurt, honey, poppy seeds, lemon peel, and lemon juice. Serve over 1/2 c. of blackberries.

Makes 1 Cup

Per 2-Tablespoon Serving: 15 cal, 1 g. pro, 4 g. carb, 0 g. fat, 0 g. sat fat, 0 mg. chol, 0 g. fibre, 10 mg. sodium.

Prep Time: 5 minutes