Indulge in a Healthy Sundae treat

Tips for creating nutritious & delicious treats that you and your family will enjoy all summer long. 

Often times when we think of enjoying a treat, we may think of words like, indulging. Actually when I looked up the definition of indulge, the sentence summed it up!

in-dulge
verb
allow oneself to enjoy the pleasure of. 
Example sentence: "we indulged in some hot fudge sundaes" 

I'm forever seeking tricks to creating healthy treats that not only taste delicious but offer little guilt~ and honestly, knowing the treats are healthy, I'm ok with a little indulgence-often!

One of the best tips I've learned for making treats healthy is to add protein to a snack or treat as the protein will help to fill us up~therefore, we typically eat less.  I look to add plant proteins like nuts, seeds, beans, legumes, soy, etc.  I've also learned that if I make the treat look like other, "indulgences" I seem to enjoy it more, and so does my family!

Here's a couple recipes that feel like you may have indulged but truly you are eating a healthy snack~

Blueberry Sundae Delight

Put 1/4 cup plain yogurt in bottom of sundae glass (I use plain greek yogurt as it offers low sugars and high protein)
Add 1 scoop protein powder  (I use Shaklee Life protein powder as it is natural, non-gmo, and truly delicious).
Top with another 1/4 cup of plain yogurt
Add a handful of blueberries or any berries!
Add a dollop of Truwhip
Add a cherry!
~ENJOY~

Packed with protein, this treat is very easy to make and seriously delicious and if I do say so myself,  beautiful!

Craving chocolate or love coconut?  This is another favorite: 

Coconut Chip Sundae Dream

Simply layer the protein powder between yogurt and top with chocolate chips, coconut & a cherry!

You could definitely add nuts, seeds, other berries, bananas, etc. I'd love to know how you would create a healthy sundae! What toppings or ingredients would you add in?

Below are a few of my favorite, "indulgent" products!

Shaklee Life Protein Powder

Truwhip

A yummy and healthier alternative to other whip toppings. 

Stonyfield Organic Greek Yogurt

Soy Benefits? Prove it!

Soy research, what does science say?

Myth 3: No evidence of health benefits of soy

Truth is, plenty of evidence suggests that adding soy foods to your diet has many proven health benefits including Better Sleep, Improved Heart Health, Reducing Osteoporosis, Minimizing Menopause Symptoms, Reducing Some Diseases, Improving Fertility, and more.

First things First, It's a Legume!

Soybeans are of  the legume family which includes beans, peas, and lentils, but soybeans are truly unique because they are much higher in protein and fat than other beans and lower in carbohydrates.  The healthy, yes very healthy fat in soybeans is a combination of heart-healthy essential polyunsaturated omega-6 and omega-3 fatty acids. Soybeans one of the few plant foods to provide both of these essential fatty acids. The carbohydrates in soy are mostly simple sugars that have been shown to act as prebiotics which stimulate the growth of healthy bacteria in the colon. Soy foods are also a good source of vitamins, including the B-vitamins, which give us energy and offer heart health benefits and more.  In addition soy foods are also a great source of minerals such as potassium, iron and calcium. To include soy into your diet, many recommend non-GMO products including soybeans; also called edamame, miso, tofu, soy protein powder, soy milk, tempeh, and soy flour.

Soy Health Benefits

Osteoporosis-Helps reduce bone fractures

Menopause-Reduces severity & frequency of hot flashes by 50%

Prostate-Lowers the risk of Prostate cancer

Heart Disease-Decreases LDL cholesterol (the bad)

Boosts, HDL cholesterol (the good)

Reduces triglyceride levels

Lowers Blood Pressure

Promotes Artery Health

Skin Health-Increases elasticity & collagen synthesis, improves skin appearance

 Breast Cancer-Soy isoflavones help decrease breast cancer risk

Supports-Healthy Immune System

Fertility-May offset BPA's effect on Fertility

Want to learn more about the health benefits of soy?  Don't be sold on misleading claims! Do the research, read the clinical studies and get the facts. Here are a few great resources:

Soy Connection 

Soy Nutrition Institute 

Soyfoods Association of North America

Enjoy some Soy today! I enjoy a variety of soy foods, but by far my favorite is the Shaklee 180 Life Mix. I love that Shaklee uses non-GMO soy, a cold water wash cleansing process, and includes nothing artificial. I also love that every flavor truly tastes great on its own or mixed into a fruit or veggie smoothie. Visit link below for additional details and be soy healthy!

Shaklee 180 mix offers 23g non-GMO soy protein

Soy & Thyroid-Cause for Concern?

Soy! Myths vs. Facts

Myth 02: Soy Causes Thyroid Problems 

The thyroid gland is located below the Adam's apple in the lower part of the neck and wraps around the windpipe (trachea). 

The thyroid is a small gland in your neck that makes and stores hormones that help regulate heart rate, blood pressure, body temperature, and the rate your body uses energy from food.

So even though this little butterfly shaped glad is small, it is large with responsibility!

Just like the rest of our body, our thyroid gland performs best when we get enough sleep, eat well, stress less, and exercise several times per week.  There are however thyroid conditions and diseases that seem to be on the rise.  If you have a concern about your thyroid or want to learn more, click link below~

Is Your Thyroid Abnormal?

It's hard to tell if you have thyroid abnormalities. You might feel run down and tired, or have what is known as "brain fog." You may be gaining weight, pregnant, or experiencing hair loss. Others may feel "hyper," anxious, or sweat a lot more than usual. All of these are common symptoms of thyroid disorders. The thyroid gland regulates many processes within the body, and women are particularly likely to have disorders that affect the function of this essential gland. Recognizing and treating these conditions is critical for optimum health and preventing long-term health problems.

Where did all this negative hype come from anyway?

According to Dr. Mark Hyman and his article, How Soy Can Kill You and Save Your Life

So what about Soy & Thyroid? think this claim makes a mountain out of a molehill. Yes, there’s no doubt that soy can affect your thyroid gland — the real question is, how much does it take? If you’ve read that soy is bad for your thyroid, you’re probably reading claims based on a few poorly-designed studies that have been blown out of proportion.

Instead, consider this: A review of the research found no significant effects of soy on the thyroid except in people who are iodine deficient — a condition that is rare in this country.

Another well-designed study in the American Journal of Clinical Nutrition (iii) studied the effect of realistic amounts of soy protein on hormones, including thyroid hormone. It found that soy had no significant effects on these hormones.

Based on my assessment of this and other research, I am convinced that normal amounts of traditional soy foods pose no risk to thyroid function.

----------------------------
So to recap, many clinical studies that have confirmed that consuming soy foods like tofu, soy protein, and soy isoflavones absolutely safe!

Soy & Risk of Breast Cancer

Soy! Myths vs. Facts

Myth 01:

 Consuming soy can increase the risk of breast cancer

Lets begin here: (from Medscape)

Breast cancer is the most commonly diagnosed cancer among women, with approximately 182,000 women diagnosed with breast cancer annually in the United States, accounting for approximately 26% of all incident cancers among women.^[1]Each year, 40,000 women die of breast cancer, making it the second-leading cause of cancer deaths among American women after lung cancer. The lifetime risk of dying of breast cancer is approximately 3.4%.

Variation among populations:

The international incidence of female breast cancer varies markedly, being highest in the United States and lowest in Asia. However, incidence rates have been rising in traditionally low-incidence Asian countries, particularly in Japan, Singapore, and urban areas of China, as these regions make the transition toward a Western-style economy and pattern of reproductive behavior.^[2]   

With Breast cancer the most commonly diagnosed cancer, it's obvious why there is cause for concern. However, pointing the finger at the soybean, a legume, is misleading and frankly, a true myth.

Breast Cancer & Soy:
Breast cancer and the effects of soy is probably one of the most controversial arguments online or in live conversation. Regardless of who is yelling the loudest, the FACT of the matter is that for more than 20 years the U.S. National Cancer Institute and laboratories around the world have been rigorously investigating the role of soy in breast caner prevention,
yes P-R-E-V-E-N-T-I-O-N!

Why all the testing of soy and breast cancer? Well, as mentioned above, Asian populations who traditionally consume soy as a dietary staple typically have far lower breast cancer rates than populations consuming a typical Western diet. And because roughly 2/3 of breast cancer is estrogen-sensitive, the anti-estrogenic effects of soy isoflavones may actually help decrease breast cancer risk.

In addition, studies have found that soy food and soy isoflavones don't increase breast tissue density or cause breast cells to multiply, unlike hormone therapy. In fact, consuming soy during the early years of life may help to reduce the risk of breast cancer later in life.

And in two recently published studies, soy consumption has also been shown to actually be associated with reduced recurrence rates and improved survival in people with breast cancer.

Barbara Klein explains there is evidence of women who have consumed soy all their lives have less breast cancer and fewer recurrences. Even women who have estrogen-sensitive breast cancer are able to eat soy and benefit from it in terms of less recurrence.


 Visit www.thefactsaboutsoy.com for additional details, facts Q & A, etc.

So... Soy it up for improved breast health!

Already a soy believer and looking for a natural soy supplement? 


I have been consuming the Shaklee protein for over 25 years.  I absolutely love that Shaklee soy protein is non-GMO, cold water washed and has no artificial ingredients or sweeteners. Plus it truly tastes great and mixes up well too!






Soy Information adapted from the Shaklee soy brochure #76292 

Soy: The Real Deal~Myths Vs Facts

What's the deal with soy?

      Its Good                                                             Its Evil

      It Causes Cancer                           It Decreases Breast Cancer
  It Causes thyroid problems                      Its Good for the Heart
       Men should not consume soy-makes you more feminine 


Yikes!  Reading those headlines, it's no wonder people are confused about soy.

Unfortunately, a lot of misinformation can be found on the internet about soy. Finding accurate and relevant facts to make an informed decision can be difficult-at best.  I hope the following (several) posts shed light on the rumors and falsehoods to help you navigate between the myths and the actual benefits of soy.



Did you know?
Soybeans are a complete protein, rich in many nutrients, vitamins and minerals. The Soybean comes from a very large extended legume family. Black beans, Navy beans Lentiles, Peanuts, Fava Beans and Snow peas are also in the legume family. Legumes offer a whole-host of health benefits including; good source of Vitamin B, Iron, Fiber, and Potassium, in addition, they also help keep our heart, gut and colon healthy. Now these are not their only health benefits, but those sure are some great ones!

So, why all the scary headlines about this little legume?
There are actually only a few, "soy bashers" who are the main instigators in the war on soy.  These anti-soy enthusiasts happen to be very vocal, and they're shouting most loudly about the effects of isoflavones, a group of naturally occurring, estrogen-like (read: estrogen-like NOT estrogen) plant chemicals found in soybeans.

But, really, almost all of the negative reports about soy stems from studies that involve rodents.  And here's the thing, rodents metabolize soy much differently than humans, so using these studies as a scientific model for how soy foods affect humans isn't all that helpful. So let's take a look at human data~shall we:

Humans & Soy
Other than those who are allergic to soy (less than 8%) the vast majority of the medical and scientific communities agrees that people should consume soy foods! Numerous scientific results obtained from human data, population studies, and clinical research all validate a variety of health benefits as well as the safety of regular consumption of soy foods.  In fact, there are strong indications that soy foods offer significant health benefits including reducing the risk of osteoporosis, some cancers, and heart disease.

To learn more about soy myths vs. facts, please follow along over the next several posts as I offer truthful tips, clinical studies and proven information about the health benefits of soy.

Coming Up~
Myth 01:  Consuming soy can increase the risk of breast cancer
Myth 02:  Soy causes thyroid problems
Myth 03:  Men & Boys shouldn't consume soy
Myth 04:  There's no evidence of the health benefits of soy

Soy in Love:

Shaklee Energizing Soy Protein

Already a soy advocate and looking for a high-quality, non-GMO soy product?  I've used the Shaklee soy products for over 25 years. I absolutely love the energy boost and how yummy it tastes! I also enjoy knowing there are absolutely no artificial ingredients and I've learned that Shaklee uses a cold water wash on their soybeans, no heat or alcohol in the cleaning& processing.

Be well~
Denise Gaskell
Gaskell Healthy Solutions
Offering Tips & Tools for Optimal Health