nowing your waist circumference could help prolong your life. Recent results from the Nurse’s Health Study show that women with a waist measurement of 35 inches or greater had a 79% chance of premature death compared to women who only had a 28-inch waist or smaller.

Women with the largest waists who had a Body Mass Index (BMI) of 30 or higher (which is considered obese) had the greatest risk of dying prematurely. However, the study also found that women with a healthy BMI of 20-25 and a large waist still had a very high risk of premature death. Experts believe that the results likely also hold true for men with a waist circumference of about 40 inches or greater. To measure your waist circumference, wrap a sting around your waist just above your belly button and measure the length of the string – 35 inches or greater for women and 40 inches or more for men is considered risky.

Excess abdominal fat is dangerous because it can cause inflammation and release harmful hormones and other chemicals that can affect your nearby organs. Previous research has shown that it also increases the risk of diabetes, heart disease, certain cancers and Alzheimer’s disease for both men and women.

If you are at risk, I recommend that you try to lose some inches. Focus on limiting refined carbohydrates and sugars as well as trans fats, saturated fats and polyunsaturated fats (except omega-3s). Replace them with the types of minimally processed carbohydrates and monounsaturated and omega-3 fats discussed in this newsletter. Increase your physical activity and include both muscle-building and calorie-burning activities. If your waist circumference is below these threshold numbers, you can reduce not only your risk of dying early, but also your risk of developing many diseases of aging.

oy may seem new (or at least “new age”) to you, but this legume has been around for hundreds of years. In fact, soy sauce was first brought to this country in the late 17th century and today the United States is the world’s leading producer of soybeans! Despite its long and powerful presence in our food supply, though, there is still a lot that the public doesn’t know about this healthful bean.

Nutritionally speaking, research keeps revealing more and more health benefits that soy offers. It is an excellent source of protein, offering more protein than any other legume or plant food. This makes it the perfect substitute for animal proteins like red meat and poultry. Because soy is a plant food, it has the added bonus of being high in fiber. Soy also contains phytonutrients called isoflavones, which are believed to help prevent heart disease and hormone-related cancers, like breast and prostate cancers; in population studies, Asian people who eat soy products on a daily basis have lower overall cancer rates than other populations, especially when they start eating soy at a young age. These isoflavones are also believed to be responsible for reducing some symptoms of menopause, such as hot flashes, and to help lower LDL cholesterol levels, especially when eaten in place of other foods that are high in saturated fat. This substitution can also help reduce the number of calories in your diet, which is helpful for weight loss, especially for those with diabetes and heart disease. Furthermore, soy beans have been shown to lower women’s risk of developing type 2 diabetes when eaten regularly. Finally, emerging research indicates that soy is good for bone health. When soy foods are eaten as part of a regular diet that contains calcium, vitamin D and regular exercise, it can help prevent bone loss and osteoporosis. It may even help menopausal women gain bone density and help older women prevent fractures.

A serving of tofu or edamame beans is half a cup and contains about 100 calories and between six and 13 grams of protein. Soy foods can be a good source of B vitamins, copper, magnesium and calcium, depending on the form, ranging between 80 and 750 milligrams of calcium per serving.

Soy foods come in many different forms. There’s the well-known tofu, the popular edamame, the cow’s milk alternative soy milk, and the lesser-known tempeh, miso, and textured vegetable protein (TVP). Soy is an extremely versatile food, and is used for everything from its oil to its protein. However, not all forms of soy are created equal; it is best to eat soy in its whole, minimally processed forms mentioned above and minimize your intake of soy protein isolates, soy oil and other highly processed forms of soy. Also, try to choose organic forms of soy, since conventionally grown soy is usually genetically modified and heavily sprayed with pesticides.

Tofu is the most popular way to eat soy. Also known as soybean curd, tofu is made from the coagulated protein in soymilk that is pressed into blocks. It comes baked, smoked, marinated, plain silken (more custard-like and delicate) or plain firm (heartier and more spongy). Look for organic tofu and flavored baked tofu in the produce and regular deli sections at Gelson’s. Use silken tofu to make smoothies, salad dressings, and sauces; try firm tofus crumbled in place of ground meat for chili or tacos, cubed for stir-fries, and grilled in large slices.

Edamame, or young green soybeans, are fresh beans that are boiled and eaten from the pod. They were first made popular by Japanese restaurants, but are now sold cooked and ready to eat in our sushi and produce departments and frozen in the freezer section. Soy nuts are made from whole dried soybeans that are roasted. Both make a great snack or meal accompaniment.

Soy milk is a rich creamy beverage made by pressing the liquid from ground soybeans. It is a boon to the lactose intolerant since it is lactose- and casein-free. Soy milk contains high-quality protein, fiber and little saturated fat or sugar, and some brands are fortified with calcium, vitamin D, and/or vitamin B-12, making it nutritionally comparable to cow’s milk. Use it in place of cow’s milk for cereal and in recipes. I prefer WestSoy organic unsweetened plain and vanilla soy milks because they use excellent ingredients and offer a great nutritional profile and taste.

Miso is fermented soy that contains healthful bacteria, like those found in yogurt and fresh sauerkraut. It can be used as part of a marinade or flavoring paste and in salad dressings.

Adding soy to your diet in moderation is a change that everyone should contemplate, especially considering the health benefits it has to offer. Eating one to two servings of whole, minimally-processed soy foods a day is a good goal. Try to be open-minded when tasting them for the first time. One of my favorite soy dishes is my Sesame Edamame Salad in Gelson’s service delis. This month try my recipes for Asian Salad with Miso Vinaigrette and Thai Curry Vegetables.