1 cup of cooked lentils has:

16 grams fiber (mostly soluble)

18 grams protein

and is a good source of folate and iron as well as other trace minerals.

North African Lentil-Vegetable Soup

Super Simple Spinach-Fennel-Lentil Soup

Soy for Life
There is some really good news, however, when it comes to prevention: consuming traditional soy foods early in life helps ward off breast cancer later.  The earlier you start, the better.  To get yourself and your daughter on the right breast cancer prevention track, add natural soy foods to your diets by including foods like tofu, edamame (young soybeans), soymilk, miso and tempeh.

One recent study that looked at childhood soy intake and breast cancer risk in Asian-American women found that a high intake of soy in childhood leads to a greater reduction in breast cancer, with and without a family history. The study, which was published in the journal Cancer Epidemiology, Biomarkers & Prevention earlier this year, tracked the diets of more than 1500 young Chinese girls and women who regularly consumed natural soy foods – rather than processed versions that are common in the U.S (soy protein products with isolated soy protein and isoflavone supplements).

Premenopausal women who begin to add soy foods to their diet still gain increased protection against breast cancer – although it is less protective for this group than it is for those with high intakes earlier in life.  This finding comes from a large Chinese population-based study, entitled “The Shanghai Women’s Health Study.”   Published in the American Journal of Clinical Nutrition in April, 2009, it highlights the association of adolescent and adult soy food intakes with breast cancer risk.

Added benefits
At any age, there are great health benefits to enjoy from eating soy foods. First, soy contains “heart healthy” omega-3 fatty acids from non mercury-containing sources as well as beneficial fiber.  These two factors, combined with soy’s ability to lower cholesterol, offer a winning combination for combating heart disease – the number one killer of American women. Second, soy has been shown to positively impact bone mineral density and reduce hot flash frequency in peri-menopausal women.

Collective research shows that a diet high in natural soy isoflavones – the plant antioxidants found in soybeans – combined with adequate vitamin D, is the most preventive against breast cancer.  The logical conclusion?  Eat real soy foods.

No taste for tofu?
Palatability is always an issue with “new” foods, which is why starting earlier with these foods is better than introducing them later or in adulthood.  Many think tofu is tasteless, but the issue is often that it is not prepared with enough flavor.   Because of its high water content, tofu must be “pressed” to remove as much liquid as possible before marinating or cooking.  To do so, wrap it in several kitchen towels and place a heavy pan on it for about one half hour before using.  The drier, the better when it comes to cooking tofu, because it then soaks up flavor like a sponge.  Here are a few easy ways to include soy in your diet:

• Tofu stir-fry with a sesame-ginger sauce and lots of veggies
• Marinated tofu sandwiches
• Soy milk on cereal
• Chocolate-banana or blueberry-banana soy milk “shakes”
• Edamame — as a snack or added to salads, rice dishes, pasta and even omelettes.

*Source: U.S. Cancer Statistics Working Group. United States Cancer Statistics: 1999–2005 Incidence and Mortality Web-based Report. Atlanta (GA): Department of Health and Human Services, Centers for Disease Control and Prevention, and National Cancer Institute; 2009. Available at: http://www.cdc.gov/uscs.

1. Feed your children breakfast everyday.  Whether it’s leftovers  or simply a yogurt or whole wheat toast with butter, kids need nutrition to start them off right.
2. Ditch the white bread! Start them with whole wheat or multi-grain breads and never look back.
3. Give them a daily multivitamin with minerals. This does not make up for a poor diet – it merely supplements any diet.
4. Demonstrate good eating habits.  Kids look to moms & dads as role models. This means you need to eat whole grains,  fruits & vegetables.
5. Don’t let your children drink sugary drinks. They don’t need the calories and their teeth don’t need the “sugar bath.”

Now some more nitty gritty about childhood nutrition …

Kids typically get enough calories but do not get enough fiber, calcium, potassium and magnesium.  To correct that, they should do the following:

–Eat whole grains. (I can’t stress this enough!)
–Eat at least 5 fruits and vegetables a day. Potatoes count, but french fries and
ketchup do not!!
–Eat nuts and seeds. Almonds, walnuts, peanuts, cashews, sunflower seeds, sesame seeds … they’re all great, so go nuts!
–Drink lowfat or skim milk. If your child doesn’t like milk, try soy milk or calcium-fortified orange juice. All are good sources of calcium.

If you can start these habits young, your children WILL thank you for it later (believe it or not!!)

Sandwich Do’s:

• use fresh whole-wheat or multi-grain breads
• buy organic uncured lunch meats and cheeses
• buy natural peanut butter (contains no added sugar or hydrogenated oils, aka “trans fat”)
• limit canned tuna for children due to mercury
• add tomato or fresh greens
• use low fat mayo or other spreads
• be conscious of portions.  Kids don’t need an overstuffed sandwich – one slice of meat and/or cheese, or 1 Tb. peanut butter, is enough.

For something different, try some of these non-sandwich ideas:
• quesadillas or wraps using whole grain tortillas.  Hummus wraps are great too!
• fish sticks packed in tupperware
• corn dogs
• homemade pizza – make it for dinner and send leftovers to school

Snacks and sides:
• fresh fruit and/or vegetable, such as carrots, celery sticks, cucumber and bell peppers.
• low fat chips, pretzels and crackers – preferably a whole-grain version
• raw nuts (use reduced salt, if roasted)
• yogurt, low fat cottage cheese
• granola bars (not the candy bar versions!)
• oatmeal raisin cookies and fig newtons

Drinks:
• water is best! (go green with reusable containers instead of plastic throw away bottles)
• milk (organic, low fat or skim milk after age 2)
• no artificial sweeteners
• “100% fruit juice” is still high in sugar and calories and should not be consumed frequently

For other dads, the weight gain is more gradual – over the course of several pregnancies.  Compound that with years of job stress, lack of exercise, exhaustion from sleep deprivation and other lifestyle changes, and it’s no wonder men get sucked into a vicious downward spiral!

The road to recovery requires the same commitment as parenting, i.e. life long!  My advice to get back on track includes the following:

• Skip dessert but DON’T skip meals. If there’s no time for breakfast at home, make a peanut butter (natural only) sandwich or grab a protein bar and piece of fruit for the road.  Pack a lunch and snacks. Take small bags of raw nuts and trail mix with you in the car or on the train if you are commuting. They come in handy when you’re starving!  Hard-boiled eggs, yogurt, fruit and whole grain bagels are also easy to carry.

• Drink alcohol in moderation (1 drink a day or less.)  What else can I say? Frequent “benders” definitely work against weight loss!

• Don’t O.D. on protein.  The average American eats more protein than what he actually needs.  Focus instead on fiber — eating fruits, vegetables, whole grains and beans, nuts and seeds daily will help you get the recommended 30-35 grams you need each day. This helps control blood sugar, curb cravings, maintain energy levels throughout the day and control weight.

• Bulk up on salads – they aren’t for sissies.  Get as many veggies as you can. The more low calorie, high fiber, nutrient-dense foods, the better.

• Soda drinker? Cut them out. Period! All sodas (diet and regular) sabotage your efforts to lose weight. Your body will thank you.

• Make time for exercise – even if it’s a brisk walk or 15-minute bike ride . Every little bit helps. Park farther away from the office, walk, or bike to work if you can.

• Track it!  Keep a food and activity log to jumpstart your new lifestyle. It will help you become aware of what you’re doing now and hold you accountable to yourself, if to no one else.

The bottom line : With a little planning, you can make a big difference in your weight and overall health.