Tips for Achieving & Maintaining Health and Well-Being

The key to success starts by making modifications to your diet to ensure you are eating right.  Start by cutting out foods that add unnecessary and hollow calories to your diet, and increasing consumption of Soy Protein and Fiber. This is easier to do than you may think when you follow the Naturade Total Soy 4 Easy Steps® plan.

1. Consume 25 grams of Soy Protein daily. Over 40 clinical studies show that Soy Protein, in a diet low in saturated fat and cholesterol, can lower cholesterol and may reduce the risk of heart disease.
2. Replace a meal. Have a delicious Naturade Total Soy shake in place of one meal daily for weight maintenance. Replace two meals daily for weight loss.
3. Eat right. Increase intake of Soy Protein and fiber but reduce intake of sodium, cholesterol, and saturated fat. Drink plenty of water.
4. Exercise weekly. Just 30-60 minutes of light exercise 4 days a week is all that is needed to boost HDL (good) cholesterol and enhance weight loss.

Learn more about our Healthy Meal Plan for Success

Sample Meal Plan:

Breakfast: Mix 36 g (2 scoops) Naturade Total Soy with 8 oz. cold water or your favorite beverage of choice

Snack: 1 cup low fat yogurt with fruit

Lunch: Mix 36 g (2 scoops) Naturade Total Soy with 8 oz. cold water or your favorite beverage of choice, plus 1/2 banana or 1/2 cup of your favorite fruit

Snack: 1 cup raw vegetables, like carrots or celery 2 tbsp protein, such as hummus or peanut butter

Dinner: 2-4 oz lean meat or fish, 1/2 cup steamed vegetables, 1 starch (such as 1 oz slice whole wheat bread or 1/2 cup cooked potatoes or 1/3 cup cooked rice)

Be sure to drink at least eight 8 oz. glasses of water per day and get 30-60 minutes of exercise at least 4 days per week.

The key to success starts by making modifications to your diet to ensure you are eating right.  Start by cutting out foods that add unnecessary and hollow calories to your diet, and increasing consumption of Soy Protein and Fiber. This is easier to do than you may think when you follow the Naturade Total Soy 4 Easy Steps® plan.

Soy Isoflavones are a dietary supplement derived from soybeans containing phytoestrogens. These weak estrogens are chemically similar in structure to naturally produced estrogen hormones. Isoflavones are found in soy foods both with and without a sugar molecule attached. The two primary isoflavones in soybeans are daidzein and genistein and their respective glucosides, genistein and daidzein. Soy foods typically contain more genistein than daidzein, although this ratio varies among the different soy products. In cultures where soy products are consumed in abundance, women’s health problems, certain cancers, and cardiovascular disease are reported to be less prevalent.

A double-blinded controlled trial was performed to determine the effect of soy supplementation on abdominal fat, glucose metabolism and circulating inflammatory markers. Researchers recruited 39 obese postmenopausal women to take a soy supplement which contained 20 grams of soy protein and 160 milligrams of soy isoflavones or a casein placebo without isoflavones. Thirty-three women completed the study and were analyzed at baseline and at 3 months. The results were women given soy supplementation experienced a 7.5 percent reduction in abdominal fat, compared to 9 percent more abdominal fat in the placebo group. No differences were observed between the two groups for glucose metabolism, C-reactive protein, tumor necrosis factor-alpha, leptin or adiponectin. The authors of this study also reported that Caucasians primarily lost visceral fat (fat surrounding the organs in the abdominal cavity) while African Americans primarily lost total body fat. In conclusion, soy supplementation was found to reduce abdominal fat in obese postmenopausal women.1

Source: American Journal of Obstetrics Gynecology

1 Christie DR, Grant J, Darnell BE, et al. Metabolic effects of soy supplementation in postmenopausal Caucasian and African American women: a randomized, placebo-controlled trial. Am J Obstet Gynecol. 2010.

Similar to cholesterol-lowering drugs, the chemical, also known as a phytoestrogen due to its estrogen-like effects, can improve the arterial blood flow in patients with a positive stroke history. Previous studies had reported that soy-rich diets can lower blood cholesterol levels and help prevent breast and prostate cancers. Isoflavones are also effective in lowering the risk of arteriosclerosis and other cardiovascular events.

University of Hong Kong scientists concluded that taking isoflavone dietary supplements can help reduce the risk of future strokes or cardiovascular events in stroke patients.

Source: PressTV

Previous studies had reported that the high estrogen content in soy-rich products can help women during and after menopause in various aspects ranging from treating hot flashes to reducing heart attack risk factors like high cholesterol.

According to the study published in the American Journal of Obstetrics & Gynecology, women following a diet rich in soy supplements have less abdominal fat in more precise computerized tomography (CT) scans. The efficacy of the diet, however, varies in different races. While adopting such a diet helps white women lose more visceral and abdominal fat, the use of soy supplements is associated with considerable reductions in the overall body fat in black women. Compared to white women, black women are also reported to lose more weight during the same time, the study found. Scientists, however, stressed that postmenopausal women should not start taking soy supplements just for the sake of controlling body composition or body weight.

Source: Press TV

Studies also show that those that eat breakfast are more likely to lose weight and or maintain an ideal weight.

Our brains and bodies will slow down if we run low on fuel. By mid-morning, a lot of us grab a cup of coffee or wolf down a sugary candy bar to wake up again. This might work for a few minutes, but by lunch time we are hungry, crabby, and perhaps our mood might make us a little more prone to making unhealthy choices at lunch. Eating a good breakfast sets the tone for the rest of the day.

Skipping breakfast is a common strategy for losing weight, but not a smart one. Many people believe that they will lose weight if they skip meals, but that just isn’t true; the body expects to be refueled a few times a day, starting with a healthy breakfast. Eating breakfast is good for weight loss. In fact, people who eat breakfast are

Naturade Protein Powders and Meal Replacement Drinks are ideal for those that need a quick and healthy breakfast.

BMR (Basal Metabolic Rate)

BMR [kcal]
Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5)
Since you wish to lose weight, your target = BMR – 500 kcal

For instance, you weigh 140 lb and you perform 20 mins of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 – 500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 lb per week.

Tip 2: Eat at least 5 servings of fruits and vegetables per day

Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low.

Tip 3: Watch for Portion Size

One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta!!! You do not need to finish and clean off the plate every time. You can simply ask to take home the leftover.

Tip 4: Do not Skip Meals

Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 – 6 smaller meals throughout the day. For a great alternative, try any of the delicious Naturade weightloss meal replacements.

Tip 5: Go for wholesome fresh foods

If possible, purchase fresh foods and avoid package (processed) and convenient foods such as fast food. Packaged and convenient foods are often higher in sodium and fat content. Many people we spoke to are amazed that they can easily lose weight by packing a home-cooked lunch to work instead of eating out.

Tip 6: Don’t be overly-restrictive

Everyone has his or her favorite treats. Simply allow yourself a little indulgence, but watch out for the frequency and the quantity. Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favorite treats usually lead to an early relapse.

Tip 7: Understand Food Claims and Labels

A product labelled with a fat-free claim does not mean that it is low in calories. Similarly a product labelled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging.

Tip 8: Watch for the sugary drinks

Juices, pop, cream & sugar in your coffee or tea all add up. Opt for drinking at least 8 glasses of water a day. In addition to providing hydration to your body, it will also help you feel full.

Tip 9: Keep a food journal

Keeping a food journal helps you pin point your eating pattern and will enable you to easily modify it. If possible, have your Registered Dietitian review your journal.

Tip 10: Exercise, period

Most authorities recommend 30 – 60 minutes of physical activity a day to stay healthy. Also try adding weight-bearing exercises at least 2 times a week. This will help burn some of the unwanted calories.

Naturade Total Soy can help you reduce cholesterol. Over 40 clinical studies on Soy Protein and cholesterol reduction led the Food & Drug Administration to declare that “25 grams of Soy Protein daily, in a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.” Just one delicious 8 oz. shake of Naturade Total Soy supplies about half of your daily requirement to fight America’s #1 killer of both men and women. Naturade Total Soy can help you lose weight. Being overweight may be a special concern if you’re trying to reduce cholesterol. Each delicious shake provides balanced nutrition and is low in fat and cholesterol with 150 calories per serving so you can replace one or two meals and cut 500 to 1,000 calories a day without feeling hungry. Just follow our 4 Easy Steps plan.

Enjoy the great taste of Naturade Total Soy as a nutritious meal or a delicious protein supplement.

You don’t have to be overweight to need a cholesterol reduction diet. People with high cholesterol come in all shapes and ages. Naturade Total Soy is concentrated to help you increase your Soy Protein intake. It’s healthy food to help you achieve your goals and feel great.