The SOY ZONE - diet that helps balance the body

Vegetarian Times, Sept, 2000 by Barry Sears

Soy is rich in an amino acid that causes your body to release the hormone glucagon--the anti-insulin hormone--that mobilizes stored carbs from the liver to keep your body supplied with energy, thereby eliminating hunger. It also contains much less of "bad-guy" amino acids, which trigger the release of insulin.

Soy has another plus: It contains isoflavones, which are disease-fighting substances found only in plants. These isoflavones mimic the female hormone estrogen. Research suggests that these isoflavones may ward off a variety of diseases and conditions ranging from heart disease to cancer to osteoporosis to menopausal symptoms.

Reaching "the zone" depends on balance and moderation. I've come up with six basic "rules" to help you achieve them.

1. ALWAYS KEEP A BALANCE OF PROTEIN AND CARBS EVERY TIME YOU EAT. The trick is to divide your plate (mentally or physically) into thirds and fill each with protein, carbs and fat.

2. GO FOR LOW-DENSITY, RATHER THAN HIGH-DENSITY, CARBS. This means all kinds of fruits and vegetables, rather than pasta, bread, bagels and rice.

3. EAT MODERATE PORTIONS. A typical "zone" meal is approximately 300 calories for women and 400 for men. What's amazing is that on the zone you can consume fewer calories without feeling deprived, hungry or fatigued. This is because you will gain control over your blood sugar levels and ensure that your brain gets a steady supply of glucose as a fuel source.

4. ADJUST THE ZONE TO YOUR OWN PREFERENCES. For example, ovo-lacto vegetarians may wish to get up to half of their protein in the form of dairy or eggs.

5. YOU'RE ONLY AS HORMONALLY GOOD AS YOUR LAST MEAL. In other words, it won't work to "load" all your protein into one meal and have all carbs at the others. Every meal must be a balance.

6. DON'T GO TOO LONG WITHOUT EATING. That may sound impossible in light of the low-calorie meals, but with the zone, you may not feel hungry for long stretches. Still, it's important to eat before you feel hungry; that's how you stay in the zone.

This, of course, is just a synopsis of the plan, and the book goes into greater detail (and gives scores of recipes and detailed instructions). But if you do want to live a longer and healthier life, then I strongly believe you need to enter the zone--and vegetarians are lucky because the soy zone is the healthiest version of them all.

Excerpted with permission from The Soy Zone (Regan Books, 2000).

Stir-Fry Tofu with Peppers and Peanuts

30 min.

1 SERVING EGG- & DAIRY-FREE

6 peanuts
1 tsp. peanut oil
8 oz. extra-firm tofu, drained and cubed
2 medium cloves garlic, minced
1 tsp. minced fresh ginger
3 turnip tops (greens), well rinsed and
   coarsely chopped
1 Tbs. plus 1 tsp. rice vinegar or sherry
   vinegar
1 Tbs. tamari or reduced-sodium soy sauce
2 tsp. arrowroot dissolved in 2 tsp. water
1 tsp. pure maple syrup
1/2 tsp. chili sauce or hot pepper sauce
1 small onion, diced
1 each small green and red bell pepper
12 mushrooms, sliced
2 scallions, sliced

1. Roast peanuts in toaster oven or under broiler, stirring once or twice, 3 to 5 minutes. Set aside.