It’s Soy Foods Month, and we have healthy soy food recipes to help you make the most of the versatile protein.
First up is an easy Soy Yogurt you can use as the base for smoothies, desserts, and more.
Impress guests with this delicious Vegan Fig Pastry Tart with Soy Yogurt.
Image and Recipe via Two Spoons
Snack smart with this protein-packed Spicy Garlic Edamame.
This Kale-Goat Cheese Artisan Olive Bread uses soy milk as a base.
Image and Recipe via Soy Foods Association of North America
This Mango Vanilla Smoothie is the perfect drink to grab for a light morning breakfast.
Make these Spicy Sofritas Black Bean Bowls instead of buying burrito bowls.
Whip up Chocolate Chip Cookie Dough Protein Bars with soy protein for grab-and-go snacks.
It’s National Soy Foods Month, and even if you aren’t a vegetarian or don’t have food allergies, soy can be a great source of protein in your diet.
Make the long-time staple (especially for those with dairy allergies), Homemade Soy Milk.
Image and Recipe via Light Orange Bean
This Sheet Pan Honey-Sesame Tofu and Green Beans is hearty, tasty, and easy.
Image and Recipe via The Kitchn
Skip the meat in one dish on your grill with Vegan Sweet Potato Tofu Burgers.
This Vanilla Soy Ice Cream is perfect for warm days when you’re avoiding dairy.
Image and Recipe via Food
Your perfect summer side dish awaits with High-Protein Edamame Mango Salad.
No one will know this Ultimate Chocolate Fudge Pie uses tofu to get its silky texture.
Eat with your eyes and skip the fish or pork with this beautiful Sesame-Crusted Tofu.
Each year as the weather turns icy, we return to one major health topic for older adults, avoiding a fall. How big is the risk actually, though?
Truth in Numbers
No matter how healthy you are, falling is a real risk. About 1 out of 3 adults age 65 or older falls each year, but less than half of those talk to their doctors about it.
Sure, you might think, but everyone falls once in a while, right? Kids fall all the time! But your mom falling could be a lot more serious than your toddler. Falls are the leading cause of fatal and nonfatal injuries in older adults.
In 2013, 2.5 million people were treated for nonfatal falls, and 734,000 of those had to be hospitalized. And in 2012, the medical costs from falls reached $30 billion.
They cause the most broken bones, traumatic brain injuries, and over 95% of hip fractures in older adults. And women are twice as likely as men to break a bone.
What Causes A Fall
Icy and slippery weather is of course a big reason that falls happen, but winter isn’t the only time to protect yourself and your loved ones.
Seeing is an essential part of most of our days, but as you age and your vision gets worse, it can increase your risk of falling. If you can’t see the danger, it’s harder to avoid it.
Some medications, both prescription and over-the-counter can cause side effects, like dizziness and drowsiness, that can make it more likely you’ll take a tumble.
Dangers in your homes, like tripping hazards, stairs, and slippery bathtubs, are a huge risk.
And many people who fall once are afraid of falling again and what could happen if they do. This leads them to limit their activities, lowering their mobility and fitness, which can actually increase their chances of falling and of getting hurt.
A recent study also found that many people’s falls are because of an infection, which can cause low blood pressure, which can make you feel dizzy or lightheaded. This can both lead to your fall, or make you confused about what happened afterwards.
There are ways to help stop falls before they happen:
Get your eyes checked each year, and always keep your glasses prescription as up to date as possible.
Ask your doctor to review all your meds, and see if there are other options for any drugs that might be increasing your risk of falling.
Fall-proof your home. Adding grab bars in the bathroom and railings to stairs and even improving the lighting in your home can make a huge difference.
Get enough calcium and Vitamin D from foods like dairy, soy milk, orange juice, and salmon, or take a regular supplement.
Get tested for osteoporosis.
Remove clutter. A messy house can actually increase your chance of falling at home. Learn more.
Get active! There are great options and resources for getting healthy at any age.
- Tai Chi is especially helpful for improving your balance and leg strength. Use this Tai Chi Fall Prevention Toolkit to get started now.
- Try walking outside with friends or family.
- Weight bearing exercises can lower your chance of hip fractures.
- Water aerobics is a great way to move without stressing your joints.
- Moving to the beat and changing to a rhythm are shown to reduce falls. Get dancing at your local senior center’s events, take lessons, or just let loose at home.
- We want to help, too. Our Medicare members have perks to help you get fit at a gym of your choice. Our members also get discounts at certain fitness locations.
All statistics are from the Centers for Disease Control and Prevention (CDC).
You might think only people with osteoporosis or weak bones need to worry about getting enough calcium and Vitamin D. If you don’t have osteoporosis, or bone loss, and you eat a well-balanced diet, you’re probably getting the recommended daily amount of both.
But let’s be honest, a lot of us have a diet that is anything but well-balanced. (And no, alternating between frozen pizza and frozen fish sticks does not count as balanced.)
The good news is you don’t have to overhaul your entire diet to keep your bones in great shape. Making a few small changes can help you reach the recommended daily amounts.
Milk is one of the easiest ways to make sure you’re getting enough calcium and Vitamin D.
An 8 oz. glass of fat-free or low-fat milk has around 30% of the daily recommended amount of calcium and 25% of the recommended Vitamin D. The same goes for calcium-fortified soy milk. Other dairy products like cheese and yogurt, are also rich in both.
The Non-Milky Way
If you are lactose intolerant or just don’t eat dairy, you can still get enough calcium and Vitamin D from your diet.
Try these non-dairy foods for calcium:
- White beans
- Some fish, like sardines, salmon, perch, and rainbow trout
- Calcium-fortified foods, like soy milk, oatmeal, cereal, and some orange juice
And these non-dairy foods for Vitamin D:
- Fatty fish, like tuna, mackerel, and salmon
- Egg yolks
- Vitamin D-fortified foods, like orange juice, soy milk, and cereal
If you don’t think you’re getting enough of both from your diet, a supplement could help fill in the gaps.
But more is not always better, and getting too much of either can be harmful to your health. Talk to your doctor to make sure you get the right amount.
For recipes packed with calcium and Vitamin D, check out our Pinterest.