I first discovered tofu when I was learning how to calorie count, which had me paying attention to other food options available at restaurants. I realized that tofu vs. meat had less calories, less fat, less sodium, and almost the same amount of protein.

I fell in LOVE with tofu, though when my baby was diagnosed as anemic and was put on a high iron diet.

Tofu is an excellent source of iron, providing 33.7% of our daily requirement (in a 4oz serving). While tofu is low in fat, it does provide 15% of our daily requirement of Omega 3’s! It’s also high in calcium at nearly 40%.

100g of tofu contains an average of 17g of protein!

What are other health benefits of Tofu?

While some adults and children should be aware that they might have a food allergy with tofu due to soy (just like some people can’t handle gluten), the health benefits of tofu can’t be ignored. Tofu contains isoflavones, which are plant hormones that does our body good, including fighting breast and colon cancer.

The FDA just approved packing of tofu (with quantities of 6.25g of soy per serving) to be labeled as a HEART HEALTHY FOOD with the ability to help reduce the risk of coronary heart disease thanks to its ability to lower your bad/lousy LDL cholesterol.

Isoflavones can directly scavenge free radicals, which prevents premature aging. It also may help prevent bone loss, which lowers your risk of osteoporosis. And ladies take note: it’s believed that isoflavones may play a role in the reducing menopausal symptoms. Yahooooo!

Isoflavones are so fantastic that they were the primary ingredient in University of Minnesota’s scientist “smart bomb” drug which has the potential to cure childhood leukemia.

Blending with Tofu!

The thing that I love the most about tofu is that it takes on the flavor of whatever you’re mixing (or cooking) it with. This makes tofu extremely versatile in the kitchen. We add tofu to our smoothies to up our nutritional content and add great texture!

Orange Breakfast Dream (pictured)

• 1 1/2 cups orange juice, chilled
• 1 cup milk, or light vanilla-flavored soy milk, chilled
• 1/3 cup silken tofu or soft tofu
• 1 tablespoon dark honey
• 1 teaspoon grated orange zest
• 1/2 teaspoon vanilla extract
• 5 ice cubes
• 4 peeled orange sections

This tastes just like an old-fashioned Creamsicle! Remember that the orange sections at the end are going to add pulp, so it you’d prefer a chunk-less smoothie, than simply omit the orange sections.

Tofu Energy Smoothie

• 1/2 cup of soft silken tofu
• 1 cup of fresh strawberries (sliced or quartered)
• 1/2 cup of low fat milk, or light vanilla soy milk
• 1 large banana (peeled, sliced, frozen)
• 2 tablespoons of pineapple juice concentrate (frozen)

Put all the ingredients in a blender and blend until smooth!

Tofu can be saved up to a week in your refrigerator by submerging the tofu in water inside an airtight container with a lid. Make sure you change your water daily.

I’m always looking for new tofu recipes. Leave me a comment below with yours!

Blending is a daily affair in our household. It’s a quick and easy way for me to trick my family into eating their fruits and veggies. We’ve discovered some super delicious smoothies that I can even pass off to my kiddos as dessert. Once I realized they had a taste for my creations, it was time to boost up the nutritional content.

Bring on the add-ins!

While certain add-ins like vitamins can take away from the flavor of your smoothie, there are many other ingredients that are ah-mazing!

So, here it is: my top 5 favorite smoothie add-ins!

Flaxseed

Ground flaxseed adds healthy fat (Omega-3!!!) and fiber to your smoothie! Flaxseeds also contain Lignan, which is a huge help in the fight against cancer. There is also some evidence that flaxseeds may help reduce your risk of diabetes, stroke and heart disease.

Wheat Germ

Wheat Germ is one of the best sources of folic acid. For those of us who suffer from anemia, or are pregnant, folic acid is a must!  Wheat germ also contains a phytonutrient called L-ergothioneine, which is a powerful antioxidant. And hurray for another source of fiber!

Cocoa Powder

Researchers at Cornell University have found that 2 tbsp of cocoa powder contains nearly three times more antioxidants than a cup of green tea. Cocoa also contains magnesium, which is key for battling diabetes and high blood pressure. It’s also been used for centuries to help breast milk production, and increase  libido!

Tofu (soft or silken)

Tofu adds a rich, creamy texture to your smoothies and a ton of protein! It’s great for lowering your lousy (LDL) cholesterol, and it can even help alleviate symptoms of menopause. Tofu also contains isoflavones, which prevents premature aging! What I love most about tofu though is that it’s flavorless, so it takes on the essence of whatever you’re mixing it with.

Protein Powders

The three main versions of protein are whey, hemp, and soy. They are sold in plain and flavored powered versions and can be mixed in with any smoothie. Whey protein is milk based and is my personal favorite. According to Dr. Mike Moreno, a dietician, it’s the best protein out there. Whey protein is loaded with amino acids and thanks to its high levels of leucine, it promotes fat loss, all while keeping your muscle lean.

Simply sprinkle the powders into your favorite smoothies, or try one of these recipes!

Flax Tofu Mango Peach Smoothie 

• 2 servings of silken or soft tofu
• 1/2 cup rice milk
• 1/2 cup soymilk
• 1/2 cup frozen mango
• 1/2 cup frozen peaches
• 1 teaspoon flaxseed

Add liquids to blender, followed by the tofu, frozen fruits and flaxseed. Blend and enjoy!

Wheat Germ Smoothie (from Dr. Oz!) 

• 6 oz Greek yogurt
• 1 cup almond milk
• 1/4 cup almonds
• 1 cup blueberries
• 4 strawberries
• 1/4 banana
• 1 tbsp wheat germ
•  A few ice cubes

Add Greek yogurt, almonds, almond milk and ice to blender and blend to desired consistency.

Add berries, banana and wheat germ and re-blend until smoothie is completely mixed.

Every woman (and every man) knows when the dreaded PMS is rolling through, and some women are affected more than others. But before you turn to the ibuprofen, relief can be found in a diet high in complex carbohydrates, fiber and calcium, and one that is low on alcohol, caffeine, sugar, salt and fatty foods.

Fresh juices and smoothies can also help any women meet her daily minimums of important vitamins and minerals that will help to alleviate symptoms of PMS.

• Low Fat Dairy

Probably the strongest potential PMS helper is calcium. Studies have suggested that PMS sufferers tend to have an altered calcium balance. Other studies have linked adequate intakes of milk and calcium with reduced PMS symptoms.

A recent study on PMS symptoms in adolescent girls found that higher milk consumption was associated with reduced bloating and food cravings. By increasing calcium intake, women can decrease bloating; calcium is also said to reduce the severity of cramps. Adding Greek yogurt or skim milk to a smoothie is fantastic way to get the calcium needed.

• Broccoli and Kale

Broccoli is abundant in calcium, magnesium and high fiber, and it helps to regulate estrogen levels. Calcium and fiber-rich kale includes vitamin E, which has been proven to reduce breast tenderness.

• Water and Salt

Be diligent to increase water intake after ovulation (about 14 days after the start of your period). Most women should limit salt intake, but many slender women with low blood pressure may lose salt before their periods rather than retaining it. So if you feel dizzy or weak during the premenstrual week, you may need to increase your salt intake.

• Iron

During a woman’s years of menstruation, iron needs are a special nutritional concern. On average, women lose about ¼ cup of blood at each menstrual cycle, while women with a heavier flow may even lose more. Since iron travels through the blood, some of it is lost with the loss of blood. Iron-filled beets keep energy levels refreshed, as low energy is a common complaint of menstruating women. They also serve to boost a woman’s iron levels.

Ask any female and she will tell you that her period is one of her worst weeks of the month, but maybe it doesn’t have to be that way. By consuming a diet rich in the vitamins and minerals that are essential to PMS reduction, women of all ages can find relief – the natural way!

I’ve always been a multi-tasker, but recently have found myself forgetting things and muti-tasking has become more difficult.  The other day I walked down two flights of stairs to get something in the basement.  Once down there, I put what I needed on a shelf and started another quick project in the basement.  A few minutes later I walked back up the two flights of stairs and sat at my desk only to discover I had forgotten what I went into the basement for!  The books were still sitting on the shelf in the basement!  Now I understand this could be great exercise, but REALLY?  I spoke with my friend who said she was suffering from the same thing and was starting to get worried about it.  Then we forgot what we were talking about and went on to the next subject.

I’ve written before about some symptoms of menopause and since I’ve started to have a few more myself, thought I’d catch you up on some more natural alternatives.  My hot flashes lasted (so far) a month or so.  Every day and night.  I try to drink some sort of smoothie every day and I always add ground flax.  I feel much better and recently read that flaxseed is a super-food and can help with menopause symptoms.  Women used flaxseed in ancient Babylon 5,000 years ago.  Greek physician Hippocrates recommended it back in 400 B.C.  Flaxseed contains compounds called lignans, which mimic hormones without the harmful side effects.  These lignans may, in fact, prevent both breast cancer and colon cancer.  This seed is commonly used as a laxative. Another benefit!  Flaxseed and flaxseed oil have both been used to reduce total blood cholesterol and LDL (bad) cholesterol levels.  The result? The reduction of the risk of heart disease.  Flaxseed oil is great too.  I sometimes put that in my green smoothies, however it doesn’t have the fiber that the seeds have.  You can buy whole seed in your store and grind it in a coffee grinder or seed grinder.  Be sure to store it in a glass, air tight container in your fridge to extend the life of your seed.  Also, grind only what you need if you can.  It will turn rancid more quickly in its ground form.

Flaxseed can be added to any smoothie; green, chocolate or fruit.  You can add this super food on top of your fresh fruit, in your oatmeal, cereal or on your yogurt.  Be sure to use ground flaxseed.  Nutrition experts agree that ground flaxseed is better.  Whole flaxseed may pass through your intestines undigested.  This means you won’t get all the health benefits. So grind it up girls.  Here’s what Ameriflax says about substituting flax in your recipes:

And then there’s your skin.  Hormones can wreak havoc on your skin.  I’ve started to notice my skin becoming thinner and it feels different on my face.  Sure enough, hormonal deficits associated with menopause, will start to change the skin.  Women, during their 30′s, begin to produce lower hormone levels.  The symptoms of this do not usually begin to appear until her 40′s.  This is the stage called perimenopause.  I wish I started some things before this time.  I’m here telling you this so you can!  At menopause, women experience a drop in three hormones: estrogen, progestin and follicle stimulating hormone.  The loss of estrogen has the most significant effect on the skin.  The amount of collagen and elastin in the subdermis breaks down and gradually declines, blood supply decreases, and the dermis thins.  This has also affected the strength in my wrists.  And the results of all of this please?  Dry dull skin, changes in texture and pore size, and additional lines and wrinkles.  Thanks.

There are also changes in skin tone.  More freckles or patches on the cheeks and/or around the mouth.  Your pigment cells decrease by about 10% every decade after the age of 30 and with menopause, women begin to see irregular pigmentation.  Estrogen promotes the permeability of blood vessels and the loss of that hormone can cause blood vessels to stiffen and break, which can create broken capillaries.  Hot flashes will cause further damage.

Here are some key ingredients to look for in your skin care products (you may want to begin treatments before the symptoms start):

Peptides -  These are bulky molecules made up of amino acids each with specific skin functions.  Palmitoyl pentapeptide stimulates collagen and elastin formation.  Argireline helps prevent wrinkles caused by muscular contractions.  Oligopeptide 34 helps combat irregular pigmentation.

Pytoestrogens – These naturally occuring plant compounds possess estrogen-like qualities.

Retinoids – Vitamin A in the form of retinol or retinoic acid, improves skin elasticity, re-texturizes and helps reverse photodamage and enhance new cell growth.  Retinol is one of the few skin care ingredients to be scientifically studied and proven in clinical trials.

Moisturizers - Dehydration is the number one skin problem (This is really noticeable on me, even though I drink ALOT).  Look for high powered humectants and emollients, such as: sodium hyaluronate, shea butter, vitamin E, natural oils, squalene and ceramides, in your moisturizers.

Skin, after menopause, will continue to degenerate.  Your skin could lose up to 30% of its collagen in the first five years of menopause.

Take the time now to replenish your skin, before menopause.  I’m learning and guess what I did yesterday?  That’s right, I looked for moisturizers!

What exactly is this simple, healthy food?  You make yogurt by adding two bacterial cultures, Lactobacillus bulgaricus and Streptococcus thermophilus, to pasteurized milk to trun it into a thicker, fermented form.  All forms of yogurt contain these cultures at the start, and many supplement with additional probiotics that are associated with specific health benefits. 

The healing benefits of yogurt have been known for centuries.  The active live cultures used for the making of yogurt and kefir are the good bacteria needed for your body to function at its highest level, can help you live longer and may fortify your immune system.  The good bacteria prevents the growth of harmful bacteria that cause bacterial infections and disease.  Good bacteria prevents imbalances in your body’s yeast levels.  Urinary tract infections and yeast infections can be prevented when your body is in balance.  Antibiotics will destroy the good bacteria present in your body.  Stress, sugar, menopause and processed food can also affect your body’s bacteria levels.  It is said that active live cultures actually reduce the yogurt’s level of lactose, therefore making yogurt a dairy alternative.  There are also many varieties of soy, rice and coconut milk yogurt.  Don’t be afraid to ask your local grocery if you don’t see it on the shelf.

Dairy yogurt is made from dairy products milk and cream that is cultured with active live cultures.  Your body’s intestines are filled with bacteria that has to maintain a delicate balance of power to keep you functioning.  If one type of bacteria flourishes, your intestinal flora will be off balance.  Yogurt will help restore balance in the intestinal system.  Eating yogurt is also good for, digestive problems such as irritable bowel syndrome, gas and bloating.

Yogurt is also a great source of calcium, phosphorus, riboflavin-vitamin B2, iodine and protein.  Protein is essential for many of your body’s systems and is also good for curbing your appetite.  You can add fruit, nuts, granola and fresh berries to yogurt.  Yogurt can also be added to fruit smoothies or you can substitue yogurt for milk in some recipes. 

In 2003, a Finnish study published in the American Journal of Clinical Nutrition, showed a common link to women who consumed probiotic-fermented milk products and fresh berry juice had a lower recurrence of urinary tract infections.  Daily consumption of just 3 ounces of probiotic yogurt improved the cholesterol profile, lowered LDL (bad cholesterol) while raising the good cholesterol, in a study with women volunteers.  Studies have also shown that freezing yogurt will not affect or reduce the probiotic content.  Probiotic supplements can also be taken.  Choose one that shows an expiration date for its living organisms.

It’s certainly best to buy organic yogurt.  I stay away from dairy and soy, so I purchase the rice or coconut milk yogurt.  I also don’t want any added sugar to my food, so I try to pick up the natural or vanilla yogurt and add the fruit, granola, agave nectar or honey for breakfast or snack.  I don’t care about the low fat variety because of the artificial sweeteners in them.  Look for yogurt that is low in sugar and doesn’t add trans fat or high fructose corn syrup.  Check the levels of active live cultures.  The more there are the better the benefit.  You can also use yogurt as a substitution for sour cream on baked potatoes, yams or other veggies (cooked or uncooked). 

I’m ending this blog with an update about my Dad.  He recently went into the hospital for bypass surgery.  Although the surgery was successful, almost four weeks later he is still in the hospital.  I was with him for the first two weeks and watched nurses (not all) going through “the motions” of care.  Unfortunately, my Dad was given a combination of five different drugs one night when he couldn’t sleep.  Not only did this set him back in his recovery, but it proved to me why I don’t like hospitals.  There is so much more to say about his care during his time in the hospital.  I can only hope that if someone you love is in the hospital, you or someone you trust is there at all times to oversee what the staff is doing.  I realize it is not an easy job to be a caregiver, doctor or nurse, especially when caring for the elderly.  And those who do are to be commended.  Thank you for your service.  I’m speaking from firsthand experience and from a daughter whose father is still in the medical system.

These statements are informational only. Please consult with your physician if you have questions.

I’ve been an emotional person for as long as I can remember.  But in pictures of me as a child, I always had a smile on my face.  No matter what was going on internally, I managed a smile for those around me.  That smile also hid the pain inside, the confusion, the internal dialogue, and the sadness.  As I grew up I learned how to hide it even more with eating, perfectionism and typical type A behavior.  Anything sound familiar yet?  Here I am in my late forties and perimenopause sneaks in over the last year and because of therapy and yoga I’m better able to deal with the anxiety, depression and general imbalance of my physical and emotional body.   I said “deal with it”, not conquer it or totally rid myself of anxiety.

Most women deal with a state of low anxiety at all times.  This generalized anxiety can erupt into full-blown panic attacks, anxiety or phobias during times of physical or emotional stress or change, like perimenopause and menopause.  Early on, psychologists viewed anxiety as purely emotional, stating it is an outward sign of repressed negative feelings and inner conflict.  With research and time, anxiety disorders and panic attacks have been determined to have a real, physiological cause. 

Anxiety can also be related to hormonal imbalance.  I heard a song on the radio yesterday.   One of the lines was, “I’d rather feel something then nothing.”  How do I support these emotional swings especially with all the change in my own life?  It’s not easy, but I rely on my support systems; my friends, my beliefs (I don’t just believe, I know) and my strength.  Heck, if I’ve made it this far……..

Yes, there’s more to do than just medicate yourself.  Everyone experiences anxiety from time to time.  It could present itself with a thumping heart, shortness of breath, monkey mind, shaky knees and upset stomach….just to name a few symptoms.  We have our “flight or fight” response.  It’s our built in alarm system.  It is not natural to live in fear and be upset most of the time without a reasonable cause.  There are many of us who constantly live in this state of fight or flight.  This response is meant to get us through in the face of danger or high stress, but after the episode we are supposed to relax, find the down time.  However, most of us are on this constant alert.  We suffer not only constant stress, but also the physical response that accompanies it.  It is not a weakness to feel anxious or vulnerable.  We, as women, were taught from childhood, to grin and bear it!  I’m not going to tell you to suffer through it or that drugs are your only solution. 

If you feel you have severe panic attacks on a regular basis with no sign of relief, if you suffer from obsessive-compulsive disorder (OCD) or post-traumatic stress, please consult your physician.  I have a little OCD.  I notice when I’m under high stress I start to go over the same thing in my head.  It usually has to do with time and it mostly will happen before bed, during the night or early in the morning before I get up.  This used to happen a lot to me until I started yoga and meditation and then I didn’t even realize those moments of OCD had disappeared until they started to reappear with perimenopause.  I made a conscious effort to change my life.  Anxiety disorders do run in families.  I also asked one of my brothers if he ever does this. He said, “Sure”, like it was nothing.  That proved to me, I was allowing this condition more attention than it deserved.  Anxiousness runs in my family.  It’s a learned condition. If you saw it growing up, just like other behaviors, you can unlearn it.

Generalized anxiety, as I stated above, is common.  The symptoms may not affect your ability to get through the day.  My type A behaviors, for a long time, helped me to avoid my panic and fear.  If I ran (literally) fast and long enough, I could outrun it.  The day came, eventually, when I couldn’t run away from it.  As we get older and the everyday life of children and work start to calm down, we start to “feel” more of our own thoughts.  I realized that my job wasn’t the cause of my stress.  I was just stressed! I didn’t have a job or a child to blame for my stress, there was only me and how I was relating to me.  You begin to take the time to feel, think, and speak.  I needed to start slowing down even though it was uncomfortable to do so.  I’m still working on beating myself up for past mistakes and the fact that I do not know what I am going to do next.

Begin to evaluate your stress symptoms.  Irrational fear, muscle tension or headache, chest pain, nausea, sleeplessness, tearing up, depression or a general feeling of dread, are all symptoms of anxiety or stress.  When do these symptoms become severe?  If these symptoms don’t go away or if they come at seemingly “normal” times, it’s time to seek help.  Anxiety symptoms can lead to, or be caused by, adrenal fatigue and unhealthy food.  Caffeine-laden drinks can raise your dopamine levels, and can bring on panic attacks.  It can also be caused by past childhood trauma.  As children, we simply cannot process everything that happens to us.  As adults, we learn to cope, but sometimes not deal with, what happened in our past.  If you feel you cannot cope, please seek help.  You must be willing to approach stress, anxiety and depression from many angles.  Your healing has the possibility of healing others.

I read these words from “Anonymous” recently:

“Watch your thoughts, for they become words. Watch your words for they become actions. Watch your actions, for they become habits. Watch your habits, for they become character. Watch your character, for it becomes your destiny.”

Let it go…..let it be.