Thursday, December 2, 2010
Article on Soy
The post below is not one that I created. I read about it in one of my e-mails that was sent to me. Since there is so much controversy on soy and all the articles I have read are confusing to me, I thought it would be good to post this article as it gives the pros and cons of using soy and which is the best form to use. It is rather lengthy but there are some very good points for those of you who are interested in using soy. At the end of the article, it lists the authors of the various studies. Anyway, once I finished reading this article, I was more enlightened so I hope it is beneficial for you as well.
Soy Isoflavones: Superfood or Toxic Killer?
Posted Wednesday, Oct. 6th, 2010
View Comments
There is an epic battle being waged over a common food that you and your children likely are exposed to every single day.
In one corner are those who proudly profess the almost miracle-like qualities of this food, with boastful claims about how it can do everything from curing cancer to preventing heart disease and even menopause.
In the other corner there is a persnickety bunch who retorts that this food is anything but a “miracle.” They claim it can lead to thyroid disease, actually CAUSE cancer, hamper your immune system, destroy your brain, make you infertile, and even turn males into females!
So what is this food that’s prompting two equally passionate groups to go to war?
It’s soy…and each side in this battle is going out of its way to convince you that soy is either the messiah of health or the devil itself.
So who’s right, how will this affect you and your children’s health and what should you do?
The Controversy about Soy…
Adding to the murky waters of the soy controversy is that there are two opposing, titanic-sized industries that have a vested interest in each side.
For example, many of the pro-soy studies are funded, in part, by John Deere and other companies that have a vested interest in soy production.
On the flip side, some of the anti-soy studies are funded, in part, by the dairy lobby, which has an interest in the consumption of less soy and more dairy.
Given all this, the only thing to do is to look at the facts and review the studies on each side.
Soy advocates point to two key areas in which this controversial bean may show some benefits: decreasing cholesterol levels and relief from menopause symptoms.
Let’s first take a look at the cholesterol claims.
Can Soy Help Improve Your Cholesterol?
Advocates point out that more than 30 clinical studies have been performed since 1968, all showing that soy is highly effective for decreasing cholesterol levels. A meta-analysis from the New England Journal of Medicine1 confirmed these findings.
After reviewing 38 placebo-controlled clinical trials, researchers concluded that individuals who consumed an average of 47 grams of soy protein per day had a 13 percent decrease in LDL cholesterol, a 10.5 percent decrease in triglycerides, and a 9 percent decrease in total cholesterol levels.
While this is clearly strong support in favor of soy’s ability to lower cholesterol levels, what it doesn’t lay out is the form of soy protein. Was it a powder, the actual soybean itself, tofu (soybean curd), or tempeh (fermented soy)? Or was it a textured, processed soy food?
As odd as it may sound, the form of soy really does matter…as you’ll soon see.
In another study2, researchers gave 42 participants with high LDL cholesterol levels four different diets, fed in randomized order for six weeks at a time over the course of 24 weeks. The diets contained:
•At least 25 grams of animal protein a day
•At least 25 grams of isolated soy protein
•Either trace amounts or 50 mg of soy isoflavones
Researchers found that soy significantly reduced total and LDL cholesterol and triglyceride levels in participants with very high cholesterol levels. However, it had only a modest effect on those participants with elevated, but not severely high, cholesterol.
They concluded, “Although potentially helpful when used to displace products containing animal fat from the diet, the regular intake of relatively high levels of soy protein had only a modest effect on blood cholesterol levels and only in subjects with elevated LDL cholesterol levels. Soy-derived isoflavones had no significant effect.”
In other words, eating soy (but NOT taking a supplement) helps those people with elevated cholesterol, but doesn’t really help someone with moderately high cholesterol.
What the researchers fail to mention is that simply reducing the consumption of animal protein (particularly with no regard for the quality of that animal protein), regardless of the soy substitute, may have had the same effect. It would be interesting to see the results of that type of study.
A similar study from the November 2001 issue of Archives of Internal Medicine3 followed more than 9,600 men and women for 19 years. They found that those who ate legumes (all legumes, not just soy) four times or more per week (compared to less than once a week) enjoyed a 22 percent lower risk of coronary heart disease and an 11 percent lower risk of cardiovascular disease.
Researchers concluded that increased legume intake may be an important part of a dietary approach to preventing cardiovascular heart disease.
What is interesting about this study is that it includes all legume consumption, not just soy. And since legumes (beans, peas, etc.) are high in fiber, it could be the legumes themselves, not the soy per se, that is responsible for the decreased risk of heart disease.
Still, it was these types of studies that, in 1999, led the FDA to authorize of the use of health claims on the labeling of foods containing soy protein.
The ruling was based on research that suggested such foods might reduce the risk of coronary heart disease by lowering blood cholesterol levels.
According to the FDA, foods must contain 6.25 grams per serving of soy protein in order to qualify for the claim. And a daily intake of 25 grams is recommended to achieve a significant cholesterol-lowering effect.
While the studies surrounding cholesterol and soy are compelling, there are several obvious questions that remain. Let’s see if the studies regarding soy and menopause symptoms can help answer those questions.
Can Soy Help Ease Menopause Symptoms?
Many studies show soy helps to alleviate menopause symptoms. In fact, its effects are similar to that of a drug…a somewhat shocking observation that we’ll have more to say about later.
In one double-blind, randomized, placebo-controlled study,4 researchers divided 180 menopausal women into two groups. The first group received 80 mg soy isoflavones while the second received a placebo. At the end of 12 weeks, those taking the soy isoflavones reported a 41.2 percent reduction in hot flashes as compared to a 29.3 percent reduction in the placebo group.
Conclusion: soy appears to be more effective than placebo at reducing hot flashes.
This makes us question: How would soy stack up against something known to reduce hot flashes? Researchers at the State University of Campinas in Brazil wondered the same thing.
They performed a double-blind, randomized, placebo-controlled study on 60 healthy, postmenopausal women.5 Their goal was to see if soy worked as well as conventional hormone therapy at relieving menopause symptoms.
Dividing the women into three groups, the first group received 90 mg of soy isoflavones, the second group received 1 mg estradiol and 0.5 mg of noresthisterone acetate, and the third group received a placebo.
At the end of 16 weeks, researchers found a statistically significant improvement in hot flashes, muscle pain and vaginal dryness in both the estrogen and soy groups. Also, there was no statistically significant difference between these groups.
Researchers concluded: “Dietary soy supplementation may constitute an effective alternative therapy for symptoms of menopause.”
So, here we have a “gold standard” study indicating that a fairly high dose of soy isoflavones worked as well as conventional hormone therapy at reducing some of the main complaints of menopause, namely hot flashes and vaginal dryness.
But, we have to ask the question: is a high dose of soy isoflavones safe? This is the key argument for those opposed to soy. Let’s see what they have to say.
The Argument Against Soy…
On February 19, 1999, two researchers from the Food and Drug Administration (FDA) signed a letter of protest against the FDA’s approval of soy6. They pointed to a number of animal studies showing a connection between soy consumption and many health problems, including cancer.
In their letter, they take issue with soy isoflavones’ estrogenic effects. They pointed out that soy isoflavones “demonstrate toxicity in estrogen sensitive tissues and in the found 31 dose-response curves for hormone-mimicking chemicals that also fail to show a threshold.”
They go on to say, “Our conclusions are that no dose is without risk; the extent of the risk is simply a function of dose.”
What does this scientific gobbledygook mean? It simply means that tissues that are estrogen sensitive (i.e. breast, uterus, cervix, ovaries, etc.) interpret soy as an estrogen mimic and as toxic, possibly even cancer-causing.
Moreover, there is no higher or lower dosage that indicates toxicity. No matter how much or how little you eat or take (if in supplement form), soy always poses a risk.
To put the issue of risk into context for you, it would be like swimming in shark-infested waters. Whether you just go in for a five-minute dip or splash around for an hour, you are at a risk of being bitten.
Your risk is less if you just jump in and out, but there is a real risk nonetheless.
When listing their reasons for asking the FDA to pull back on their blanket recommendation of soy without discussing the dark side, these concerned FDA researchers pointed to three specific areas of concern:
•the possible connection between soy and estrogen-dependent cancers,
•a possible link between soy and thyroid issues, and
•the use of soy to feed infants.
These are very serious allegations, so let’s take a look at each one briefly…
Soy and Cancer…
On the cancer front, soy advocates point to the fact that the Japanese, who eat significantly more soy than Americans, have a lower incidence of breast, uterus, and prostate cancers7.
However, what they fail to mention is that the Japanese population has higher rates of other cancers, such as esophageal, stomach, pancreatic, thyroid, and liver cancer8, 9. This inconvenient fact is something you almost never hear about.
Also, in a study from the May 2002 issue of Cancer Research10, researchers investigated the interactions between dietary genistein (the major isoflavone found in soy) and tamoxifen (an estrogen antagonist used in the treatment of estrogen-dependent breast cancer).
They implanted estrogen-dependent breast cancer cells in mice who had had their ovaries and thymus removed. This is important, because your ovaries and thymus produce estrogen. By removing these, researchers were trying to ensure that any estrogen effects were coming from the soy.
Researchers found that genistein either negated or overwhelmed the inhibitory effect of tamoxifen. Based on these findings, they urged postmenopausal women to exercise caution when consuming dietary genistein while taking tamoxifen.
In other words, these researchers believe that women taking tamoxifen to help stop the growth or spread of breast cancer would completely undo the positive effects of the medicine by eating soy.
Soy and Thyroid Disorders…
When it comes to the thyroid, soy opponents like to refer to studies that show that consuming isoflavones may lead to the development of thyroid disease…in animals. To highlight this, let’s look at one study that has tested the effects of genistein on thyroid function in rats11.
Researchers gave rats a genistein-fortified diet, followed by testing their thyroid function. They found that “genistein was measured in the thyroid at levels that produced dose-dependent and significant inactivation of rat thyroid peroxidase (TPO)… Furthermore, rat TPO activity was dose-dependently reduced by up to 80 percent.”
In layman’s terms, the soy isolate practically shut down the rat’s thyroid function. However, it was a study done on rats. It would be nice to see a study showing this effect in humans.
Researchers themselves were not blind to this. Yet they concluded that even the possibility that widely consumed soy products may cause harm in the human population is of concern.
The Concern with Soy-Infant Formulas…
While the studies on soy and cancer and the thyroid are concerning, the issue that has most soy opponents up in arms has to do with soy and infants.
And on this front, one study in particular presents some shocking findings.
Researchers at the Children’s Hospital Medical Center in Cincinnati, Ohio, performed a random, double-blind study12 to see how much phytoestrogen (meaning plant-based estrogen) 21 four-month-old infants received from soy-based formula.
They divided the infants into three groups. One received soy-based formula, one received cow milk formula, and the third had human breast milk. For the soy formulas, researchers tested five different brands, all of which showed similar soy isoflavones content and proportion of soy isolate.
They found that the infants receiving the soy formula had 214 times more genistein (a key isoflavone found in soy) in their blood than that found in the infants receiving cow’s milk, and 244 times more than that found in infants receiving breast milk.
The infants receiving soy also had 140 times more daidzen (another key isoflavone in soy) than those found in the infants receiving the cow’s milk formula, and 210 times more than in the infants taking the breast milk.
Researchers concluded that the “daily exposure of infants to isoflavones in soy infant formulas is six to 11 fold greater on a bodyweight basis than the dose that has hormonal effects in adults consuming soy foods.”
Worse yet, they go on to say that “circulating concentrations of isoflavones in the seven infants fed soy-based formula were 13,000 to 22,000 times higher than plasma oestradiol concentrations in early life, and may be sufficient to exert biological effects.”
Wow! That’s a lot of unnatural estrogen floating around in those little bodies.
And we wonder why girls are developing so much earlier than they did 20 years ago, and why boys seem to be behind the curve. Could it be all that excess estrogen?
Finally, those who are opposed to soy also point to a number of soy allergies and digestive problems soy can cause, including gas, cramping, bloating, or intestinal discomfort, all of which are signals that our bodies send us to indicate that the use of soy may not be in our best interest.
What Does It All Mean?
The reality is that there are good studies on both sides of the fence.
Soy does seem to have cardio-protective benefits, and it clearly helps ease menopause symptoms. However, the very reason soy works so well for lowering cholesterol and relieving hot flashes is because it is an effective estrogen mimic.
That being said, it stands to reason it could be a concern for those with estrogen-dependent cancers or thyroid issues. And, most problematic, it seems, is the feeding of those estrogens to infants whose little bodies aren’t prepared for the estrogen onslaught.
Or, in the words of those FDA researchers: “While isoflavones may have beneficial effects at some ages or circumstances, this cannot be assumed to be true at all ages. Isoflavones are like other estrogens in that they are two-edged swords, conferring both benefits and risk.”
Taking a common sense, objective approach, it seems that the vast majority of people should avoid soy. This is especially true for those with a personal or family history of estrogen-dependent cancer or thyroid disease. Also, under no circumstances should you use soy-based infant formula.
Another way to think about soy is that whatever benefits there MAY be to consuming soy, those benefits can be replicated through other natural means, such as by consuming other plants that have cardio-protective and cancer-preventing phytochemicals.
Therefore, simple common sense says that if you can get those same benefits naturally somewhere else, there’s little point in consuming something with such well-documented dangers.
The only exception we see for soy is for women going through menopause who DO NOT have any of the following issues:
•personal or family history of estrogen-dependent cancer, such as breast, uterine, cervical or ovarian cancer
•thyroid or family history of thyroid disease
•soy allergies
•problems digesting soy or other legumes
For this small population, soy may confer some benefit.
If you fit into this group, avoid soy supplements and processed soy foods and limit your soy consumption to organic soybeans (edamame) and organic, fermented soy foods, such as:
•tempeh
•miso
•tamari
•natto.
For everyone else, however, just say no to soy.
If you would think twice about popping a few birth control pills at lunch or slugging back some hormone replacement pills with dinner, then you shouldn’t be using soy either.
Treat soy like the true estrogen it is.
References:
1Anderson, JW et al. “Meta-analysis of the effects of soy protein intake on serum lipids.” N Engl J Med. 1995. 333:276-82.
2Lichtenstein, AH et al. “Lipoprotein response to diets high in soy or animal protein with and without isoflavones in moderately hypercholesterolemic subjects.” Arteriosclerosis, Thrombosis, and Vascular Biology. 2002. 22:1852-8.
3Bazzano, LA et al. “Legume consumption and risk of coronary heart disease in US men and women.” Arch Intern Med. 2001. 161:2573-8.
4Ferrari, A. “Soy extract phytoestrogens with high dose of isoflavones for menopausal symptoms.” J Obstet Gynaecol Res. 2009, Dec. 35(6):1083-90.
5Carmignani, LO et al. “The effect of dietary soy supplementation compared to estrogen and placebo on menopausal symptoms: A randomized controlled study.” Maturitas. 2010 Sept 10 [Epub ahead of print].
6Sheehan, DM and Doerge, DR. 1999 Feb 18. Letter to FDA in reference to Docket #98P-0683.
7Natural Medicine News (L&H Vitamins, 32-33 47th Avenue, Long Island City, NY 11101), 2000 Jan/Feb p. 8.
8Harras, A (ed). Cancer Rates and Risks. National Institutes of Health, National Cancer Institute, 1996. 4th edition.
9Searle, CE (ed.). Chemical Carcinogens. ACS Monograph 173, American Chemical Society, Washington, DC, 1976.
10Ju, YH et al. “Dietary genistein negates the inhibitory effect of tamoxifen on growth of estrogen-dependent human breast cancer (MCF-7) cells implanted in athymic mice.” Cancer Res. 2002 May 1;62(9):2474-7.
11Doerge, DR. “Goitrogenic and estrogenic activity of soy isoflavones.” Environ Health Perspect. 2002 June; 110 Suppl 3:349-53.
12Setchell, KD et al. “Exposure of infants to phyto-oestrogens from soy-based infant formula.” Lancet. 1997 Jul 5. 350(9070):23-7.
Posted Wednesday, Oct. 6th, 2010
View Comments
There is an epic battle being waged over a common food that you and your children likely are exposed to every single day.
In one corner are those who proudly profess the almost miracle-like qualities of this food, with boastful claims about how it can do everything from curing cancer to preventing heart disease and even menopause.
In the other corner there is a persnickety bunch who retorts that this food is anything but a “miracle.” They claim it can lead to thyroid disease, actually CAUSE cancer, hamper your immune system, destroy your brain, make you infertile, and even turn males into females!
So what is this food that’s prompting two equally passionate groups to go to war?
It’s soy…and each side in this battle is going out of its way to convince you that soy is either the messiah of health or the devil itself.
So who’s right, how will this affect you and your children’s health and what should you do?
The Controversy about Soy…
Adding to the murky waters of the soy controversy is that there are two opposing, titanic-sized industries that have a vested interest in each side.
For example, many of the pro-soy studies are funded, in part, by John Deere and other companies that have a vested interest in soy production.
On the flip side, some of the anti-soy studies are funded, in part, by the dairy lobby, which has an interest in the consumption of less soy and more dairy.
Given all this, the only thing to do is to look at the facts and review the studies on each side.
Soy advocates point to two key areas in which this controversial bean may show some benefits: decreasing cholesterol levels and relief from menopause symptoms.
Let’s first take a look at the cholesterol claims.
Can Soy Help Improve Your Cholesterol?
Advocates point out that more than 30 clinical studies have been performed since 1968, all showing that soy is highly effective for decreasing cholesterol levels. A meta-analysis from the New England Journal of Medicine1 confirmed these findings.
After reviewing 38 placebo-controlled clinical trials, researchers concluded that individuals who consumed an average of 47 grams of soy protein per day had a 13 percent decrease in LDL cholesterol, a 10.5 percent decrease in triglycerides, and a 9 percent decrease in total cholesterol levels.
While this is clearly strong support in favor of soy’s ability to lower cholesterol levels, what it doesn’t lay out is the form of soy protein. Was it a powder, the actual soybean itself, tofu (soybean curd), or tempeh (fermented soy)? Or was it a textured, processed soy food?
As odd as it may sound, the form of soy really does matter…as you’ll soon see.
In another study2, researchers gave 42 participants with high LDL cholesterol levels four different diets, fed in randomized order for six weeks at a time over the course of 24 weeks. The diets contained:
•At least 25 grams of animal protein a day
•At least 25 grams of isolated soy protein
•Either trace amounts or 50 mg of soy isoflavones
Researchers found that soy significantly reduced total and LDL cholesterol and triglyceride levels in participants with very high cholesterol levels. However, it had only a modest effect on those participants with elevated, but not severely high, cholesterol.
They concluded, “Although potentially helpful when used to displace products containing animal fat from the diet, the regular intake of relatively high levels of soy protein had only a modest effect on blood cholesterol levels and only in subjects with elevated LDL cholesterol levels. Soy-derived isoflavones had no significant effect.”
In other words, eating soy (but NOT taking a supplement) helps those people with elevated cholesterol, but doesn’t really help someone with moderately high cholesterol.
What the researchers fail to mention is that simply reducing the consumption of animal protein (particularly with no regard for the quality of that animal protein), regardless of the soy substitute, may have had the same effect. It would be interesting to see the results of that type of study.
A similar study from the November 2001 issue of Archives of Internal Medicine3 followed more than 9,600 men and women for 19 years. They found that those who ate legumes (all legumes, not just soy) four times or more per week (compared to less than once a week) enjoyed a 22 percent lower risk of coronary heart disease and an 11 percent lower risk of cardiovascular disease.
Researchers concluded that increased legume intake may be an important part of a dietary approach to preventing cardiovascular heart disease.
What is interesting about this study is that it includes all legume consumption, not just soy. And since legumes (beans, peas, etc.) are high in fiber, it could be the legumes themselves, not the soy per se, that is responsible for the decreased risk of heart disease.
Still, it was these types of studies that, in 1999, led the FDA to authorize of the use of health claims on the labeling of foods containing soy protein.
The ruling was based on research that suggested such foods might reduce the risk of coronary heart disease by lowering blood cholesterol levels.
According to the FDA, foods must contain 6.25 grams per serving of soy protein in order to qualify for the claim. And a daily intake of 25 grams is recommended to achieve a significant cholesterol-lowering effect.
While the studies surrounding cholesterol and soy are compelling, there are several obvious questions that remain. Let’s see if the studies regarding soy and menopause symptoms can help answer those questions.
Can Soy Help Ease Menopause Symptoms?
Many studies show soy helps to alleviate menopause symptoms. In fact, its effects are similar to that of a drug…a somewhat shocking observation that we’ll have more to say about later.
In one double-blind, randomized, placebo-controlled study,4 researchers divided 180 menopausal women into two groups. The first group received 80 mg soy isoflavones while the second received a placebo. At the end of 12 weeks, those taking the soy isoflavones reported a 41.2 percent reduction in hot flashes as compared to a 29.3 percent reduction in the placebo group.
Conclusion: soy appears to be more effective than placebo at reducing hot flashes.
This makes us question: How would soy stack up against something known to reduce hot flashes? Researchers at the State University of Campinas in Brazil wondered the same thing.
They performed a double-blind, randomized, placebo-controlled study on 60 healthy, postmenopausal women.5 Their goal was to see if soy worked as well as conventional hormone therapy at relieving menopause symptoms.
Dividing the women into three groups, the first group received 90 mg of soy isoflavones, the second group received 1 mg estradiol and 0.5 mg of noresthisterone acetate, and the third group received a placebo.
At the end of 16 weeks, researchers found a statistically significant improvement in hot flashes, muscle pain and vaginal dryness in both the estrogen and soy groups. Also, there was no statistically significant difference between these groups.
Researchers concluded: “Dietary soy supplementation may constitute an effective alternative therapy for symptoms of menopause.”
So, here we have a “gold standard” study indicating that a fairly high dose of soy isoflavones worked as well as conventional hormone therapy at reducing some of the main complaints of menopause, namely hot flashes and vaginal dryness.
But, we have to ask the question: is a high dose of soy isoflavones safe? This is the key argument for those opposed to soy. Let’s see what they have to say.
The Argument Against Soy…
On February 19, 1999, two researchers from the Food and Drug Administration (FDA) signed a letter of protest against the FDA’s approval of soy6. They pointed to a number of animal studies showing a connection between soy consumption and many health problems, including cancer.
In their letter, they take issue with soy isoflavones’ estrogenic effects. They pointed out that soy isoflavones “demonstrate toxicity in estrogen sensitive tissues and in the found 31 dose-response curves for hormone-mimicking chemicals that also fail to show a threshold.”
They go on to say, “Our conclusions are that no dose is without risk; the extent of the risk is simply a function of dose.”
What does this scientific gobbledygook mean? It simply means that tissues that are estrogen sensitive (i.e. breast, uterus, cervix, ovaries, etc.) interpret soy as an estrogen mimic and as toxic, possibly even cancer-causing.
Moreover, there is no higher or lower dosage that indicates toxicity. No matter how much or how little you eat or take (if in supplement form), soy always poses a risk.
To put the issue of risk into context for you, it would be like swimming in shark-infested waters. Whether you just go in for a five-minute dip or splash around for an hour, you are at a risk of being bitten.
Your risk is less if you just jump in and out, but there is a real risk nonetheless.
When listing their reasons for asking the FDA to pull back on their blanket recommendation of soy without discussing the dark side, these concerned FDA researchers pointed to three specific areas of concern:
•the possible connection between soy and estrogen-dependent cancers,
•a possible link between soy and thyroid issues, and
•the use of soy to feed infants.
These are very serious allegations, so let’s take a look at each one briefly…
Soy and Cancer…
On the cancer front, soy advocates point to the fact that the Japanese, who eat significantly more soy than Americans, have a lower incidence of breast, uterus, and prostate cancers7.
However, what they fail to mention is that the Japanese population has higher rates of other cancers, such as esophageal, stomach, pancreatic, thyroid, and liver cancer8, 9. This inconvenient fact is something you almost never hear about.
Also, in a study from the May 2002 issue of Cancer Research10, researchers investigated the interactions between dietary genistein (the major isoflavone found in soy) and tamoxifen (an estrogen antagonist used in the treatment of estrogen-dependent breast cancer).
They implanted estrogen-dependent breast cancer cells in mice who had had their ovaries and thymus removed. This is important, because your ovaries and thymus produce estrogen. By removing these, researchers were trying to ensure that any estrogen effects were coming from the soy.
Researchers found that genistein either negated or overwhelmed the inhibitory effect of tamoxifen. Based on these findings, they urged postmenopausal women to exercise caution when consuming dietary genistein while taking tamoxifen.
In other words, these researchers believe that women taking tamoxifen to help stop the growth or spread of breast cancer would completely undo the positive effects of the medicine by eating soy.
Soy and Thyroid Disorders…
When it comes to the thyroid, soy opponents like to refer to studies that show that consuming isoflavones may lead to the development of thyroid disease…in animals. To highlight this, let’s look at one study that has tested the effects of genistein on thyroid function in rats11.
Researchers gave rats a genistein-fortified diet, followed by testing their thyroid function. They found that “genistein was measured in the thyroid at levels that produced dose-dependent and significant inactivation of rat thyroid peroxidase (TPO)… Furthermore, rat TPO activity was dose-dependently reduced by up to 80 percent.”
In layman’s terms, the soy isolate practically shut down the rat’s thyroid function. However, it was a study done on rats. It would be nice to see a study showing this effect in humans.
Researchers themselves were not blind to this. Yet they concluded that even the possibility that widely consumed soy products may cause harm in the human population is of concern.
The Concern with Soy-Infant Formulas…
While the studies on soy and cancer and the thyroid are concerning, the issue that has most soy opponents up in arms has to do with soy and infants.
And on this front, one study in particular presents some shocking findings.
Researchers at the Children’s Hospital Medical Center in Cincinnati, Ohio, performed a random, double-blind study12 to see how much phytoestrogen (meaning plant-based estrogen) 21 four-month-old infants received from soy-based formula.
They divided the infants into three groups. One received soy-based formula, one received cow milk formula, and the third had human breast milk. For the soy formulas, researchers tested five different brands, all of which showed similar soy isoflavones content and proportion of soy isolate.
They found that the infants receiving the soy formula had 214 times more genistein (a key isoflavone found in soy) in their blood than that found in the infants receiving cow’s milk, and 244 times more than that found in infants receiving breast milk.
The infants receiving soy also had 140 times more daidzen (another key isoflavone in soy) than those found in the infants receiving the cow’s milk formula, and 210 times more than in the infants taking the breast milk.
Researchers concluded that the “daily exposure of infants to isoflavones in soy infant formulas is six to 11 fold greater on a bodyweight basis than the dose that has hormonal effects in adults consuming soy foods.”
Worse yet, they go on to say that “circulating concentrations of isoflavones in the seven infants fed soy-based formula were 13,000 to 22,000 times higher than plasma oestradiol concentrations in early life, and may be sufficient to exert biological effects.”
Wow! That’s a lot of unnatural estrogen floating around in those little bodies.
And we wonder why girls are developing so much earlier than they did 20 years ago, and why boys seem to be behind the curve. Could it be all that excess estrogen?
Finally, those who are opposed to soy also point to a number of soy allergies and digestive problems soy can cause, including gas, cramping, bloating, or intestinal discomfort, all of which are signals that our bodies send us to indicate that the use of soy may not be in our best interest.
What Does It All Mean?
The reality is that there are good studies on both sides of the fence.
Soy does seem to have cardio-protective benefits, and it clearly helps ease menopause symptoms. However, the very reason soy works so well for lowering cholesterol and relieving hot flashes is because it is an effective estrogen mimic.
That being said, it stands to reason it could be a concern for those with estrogen-dependent cancers or thyroid issues. And, most problematic, it seems, is the feeding of those estrogens to infants whose little bodies aren’t prepared for the estrogen onslaught.
Or, in the words of those FDA researchers: “While isoflavones may have beneficial effects at some ages or circumstances, this cannot be assumed to be true at all ages. Isoflavones are like other estrogens in that they are two-edged swords, conferring both benefits and risk.”
Taking a common sense, objective approach, it seems that the vast majority of people should avoid soy. This is especially true for those with a personal or family history of estrogen-dependent cancer or thyroid disease. Also, under no circumstances should you use soy-based infant formula.
Another way to think about soy is that whatever benefits there MAY be to consuming soy, those benefits can be replicated through other natural means, such as by consuming other plants that have cardio-protective and cancer-preventing phytochemicals.
Therefore, simple common sense says that if you can get those same benefits naturally somewhere else, there’s little point in consuming something with such well-documented dangers.
The only exception we see for soy is for women going through menopause who DO NOT have any of the following issues:
•personal or family history of estrogen-dependent cancer, such as breast, uterine, cervical or ovarian cancer
•thyroid or family history of thyroid disease
•soy allergies
•problems digesting soy or other legumes
For this small population, soy may confer some benefit.
If you fit into this group, avoid soy supplements and processed soy foods and limit your soy consumption to organic soybeans (edamame) and organic, fermented soy foods, such as:
•tempeh
•miso
•tamari
•natto.
For everyone else, however, just say no to soy.
If you would think twice about popping a few birth control pills at lunch or slugging back some hormone replacement pills with dinner, then you shouldn’t be using soy either.
Treat soy like the true estrogen it is.
References:
1Anderson, JW et al. “Meta-analysis of the effects of soy protein intake on serum lipids.” N Engl J Med. 1995. 333:276-82.
2Lichtenstein, AH et al. “Lipoprotein response to diets high in soy or animal protein with and without isoflavones in moderately hypercholesterolemic subjects.” Arteriosclerosis, Thrombosis, and Vascular Biology. 2002. 22:1852-8.
3Bazzano, LA et al. “Legume consumption and risk of coronary heart disease in US men and women.” Arch Intern Med. 2001. 161:2573-8.
4Ferrari, A. “Soy extract phytoestrogens with high dose of isoflavones for menopausal symptoms.” J Obstet Gynaecol Res. 2009, Dec. 35(6):1083-90.
5Carmignani, LO et al. “The effect of dietary soy supplementation compared to estrogen and placebo on menopausal symptoms: A randomized controlled study.” Maturitas. 2010 Sept 10 [Epub ahead of print].
6Sheehan, DM and Doerge, DR. 1999 Feb 18. Letter to FDA in reference to Docket #98P-0683.
7Natural Medicine News (L&H Vitamins, 32-33 47th Avenue, Long Island City, NY 11101), 2000 Jan/Feb p. 8.
8Harras, A (ed). Cancer Rates and Risks. National Institutes of Health, National Cancer Institute, 1996. 4th edition.
9Searle, CE (ed.). Chemical Carcinogens. ACS Monograph 173, American Chemical Society, Washington, DC, 1976.
10Ju, YH et al. “Dietary genistein negates the inhibitory effect of tamoxifen on growth of estrogen-dependent human breast cancer (MCF-7) cells implanted in athymic mice.” Cancer Res. 2002 May 1;62(9):2474-7.
11Doerge, DR. “Goitrogenic and estrogenic activity of soy isoflavones.” Environ Health Perspect. 2002 June; 110 Suppl 3:349-53.
12Setchell, KD et al. “Exposure of infants to phyto-oestrogens from soy-based infant formula.” Lancet. 1997 Jul 5. 350(9070):23-7.
Wednesday, August 18, 2010
This One's For You...Martha and Ryan (the girl)
I need to apologize to Ryan and Martha because I just now "discovered" two comments that they had made and questions I need to answer and should have answered over two months ago...I am sorry for not being 'on top of things'. Anyway, two questions were asked (1)about the sweetener stevia (2) and information on spirulina...
So here goes....Stevia is not an artificial sweetener but a natural one. It has been around for many years. The FDA just barely approved it as a sweetener but before that it was used as a health supplement. Stevia Rebaudiana is a small shrub that is native to China, Paraguay and Brazil. I actually have some nonprocessed stevia (which is the leafy part) that has been ground up and it is very, very sweet. Stevia contains steviosides which makes it the sweetest herb in the world. Stevia in its natural form is 20 to 30 times sweeter than common table sugar. Stevia gives you a feeling of energy whereas sugar depletes the body of its energy reserves.
Many countries have actually done studies on stevia to test for its safety and all have reported that it is without risk. If you lived in Japan, you would find that stevia is used to sweeten just about everything. I have heard that stevia has hit the mass market and can be found in grocery stores across America. I have not looked at these products to see what is in them...if it is a pure stevia product or not. Stevia comes in different forms...powdered and liquid. As I mentioned earlier, it is very, very sweet so a little goes a long way.
You can find it on the shelves at Cottonwood Health Cottage, Sprouts, or Vitamin Cottage. Some liquid stevia contains alcohol...I would avoid that. I use the brand...Sweet Leaf...comes in a liquid and has many flavors. I have heard that you can bake with stevia by purchasing the powdered form and because it is so sweet you can significantly reduce the amount of sugar that is called for in a recipe...However, since I don't bake much any more and I bet as my children are reading this...they are thinking...did Mom ever bake? :):) but I did...you just don't remember...hehehe...anyway, I don't have much information to offer as to how to bake with it.
I do know it tastes great in teas or smoothies...think green drink...yum yum. Stevia has also been found to be beneficial at helping control high blood pressure, lower blood sugar levels , control sugar cravings, as an energy booster and weight loss aid. It has many other health benefits so that is why stevia is a good choice as opposed to refined sugar.
Now on to spirulina. Many, many years ago when I first started on my journey to better health...spirulina was the very first thing I used and it produced this green water that I would drink throughout the day. :):)
Spirulina is a blue-green one-celled form of algae that lives in warm, alkaline fresh bodies of water. It has a long history for being used for human consumption and has many health benefits. Did you know that the Mayan and Aztecs used it as a central part of their diet?
Spirulina is popular because it is a power house in nutrition. It's a great source of vegetable protein, high in vitamins and minerals such as iron, vitamin E, zinc, B-complex vitamins, copper, calicum, and magnesium. It is also rich in beta-cartotene which is a great antioxidant and contains the essential fatty acid GLA.
In case you are not sure what GLA is...here is a brief rundown. GLA can be found in spirulina or also in the supplements Evening Primrose Oil or Borage oil. It is a fatty acid which may be useful in helping treat inflammatory diseases such as diabetes, arthritis, allergies, eczema, high blood pressure, premenstrual syndrome and other hormonal issues. Do not supplement with evening primrose or borage oil if you are pregnant or nursing without a doctor's approval.
Back to spirulina...It provides energy because of the protein and B-vitamin factor. It is low in calories and is only 7% fat...which is from the good fatty acids. It can also help with appetite cravings. The fatty acids contained in spirulina help break up cholesterol in the bloodstream and it is also beneficial for hair, skin, and nail health.
Again, Ryan and Martha..I am sorry for not posting this sooner. xoxoxoxooxoxox
So here goes....Stevia is not an artificial sweetener but a natural one. It has been around for many years. The FDA just barely approved it as a sweetener but before that it was used as a health supplement. Stevia Rebaudiana is a small shrub that is native to China, Paraguay and Brazil. I actually have some nonprocessed stevia (which is the leafy part) that has been ground up and it is very, very sweet. Stevia contains steviosides which makes it the sweetest herb in the world. Stevia in its natural form is 20 to 30 times sweeter than common table sugar. Stevia gives you a feeling of energy whereas sugar depletes the body of its energy reserves.
Many countries have actually done studies on stevia to test for its safety and all have reported that it is without risk. If you lived in Japan, you would find that stevia is used to sweeten just about everything. I have heard that stevia has hit the mass market and can be found in grocery stores across America. I have not looked at these products to see what is in them...if it is a pure stevia product or not. Stevia comes in different forms...powdered and liquid. As I mentioned earlier, it is very, very sweet so a little goes a long way.
You can find it on the shelves at Cottonwood Health Cottage, Sprouts, or Vitamin Cottage. Some liquid stevia contains alcohol...I would avoid that. I use the brand...Sweet Leaf...comes in a liquid and has many flavors. I have heard that you can bake with stevia by purchasing the powdered form and because it is so sweet you can significantly reduce the amount of sugar that is called for in a recipe...However, since I don't bake much any more and I bet as my children are reading this...they are thinking...did Mom ever bake? :):) but I did...you just don't remember...hehehe...anyway, I don't have much information to offer as to how to bake with it.
I do know it tastes great in teas or smoothies...think green drink...yum yum. Stevia has also been found to be beneficial at helping control high blood pressure, lower blood sugar levels , control sugar cravings, as an energy booster and weight loss aid. It has many other health benefits so that is why stevia is a good choice as opposed to refined sugar.
Now on to spirulina. Many, many years ago when I first started on my journey to better health...spirulina was the very first thing I used and it produced this green water that I would drink throughout the day. :):)
Spirulina is a blue-green one-celled form of algae that lives in warm, alkaline fresh bodies of water. It has a long history for being used for human consumption and has many health benefits. Did you know that the Mayan and Aztecs used it as a central part of their diet?
Spirulina is popular because it is a power house in nutrition. It's a great source of vegetable protein, high in vitamins and minerals such as iron, vitamin E, zinc, B-complex vitamins, copper, calicum, and magnesium. It is also rich in beta-cartotene which is a great antioxidant and contains the essential fatty acid GLA.
In case you are not sure what GLA is...here is a brief rundown. GLA can be found in spirulina or also in the supplements Evening Primrose Oil or Borage oil. It is a fatty acid which may be useful in helping treat inflammatory diseases such as diabetes, arthritis, allergies, eczema, high blood pressure, premenstrual syndrome and other hormonal issues. Do not supplement with evening primrose or borage oil if you are pregnant or nursing without a doctor's approval.
Back to spirulina...It provides energy because of the protein and B-vitamin factor. It is low in calories and is only 7% fat...which is from the good fatty acids. It can also help with appetite cravings. The fatty acids contained in spirulina help break up cholesterol in the bloodstream and it is also beneficial for hair, skin, and nail health.
Again, Ryan and Martha..I am sorry for not posting this sooner. xoxoxoxooxoxox
Saturday, August 14, 2010
Tips on Having a Healthy Tummy
Ok...here goes...this will be another long post...Blogging is a great way to lecture your children about their health without ever 'saying' a word. :):)
Today the story is on why you should be taking probiotics...
First off, a probiotic is the beneficial bacteria that your gut needs to function properly. Ever heard of yogurt....yep, that's what healthy bacteria is. The downside to eating yogurt that is purchased from the store is that by the time you actually eat it most of the beneficial bacteria have died and if you are eating flavored varities you are also dealing with the sugar issue. However, you can make your own healthy yogurt at home and get many health benefits.
You can also purchase probiotics in capsule or powdered form from any health food store. So why should you take probiotics daily (even beneficial for the kiddos).Below are just a few reasons why...
Probiotics can reduce fat.
Maintains a healthy body weight.
Trillions of bacteria live in your gut...good and bad...What you want to do is maintain your intestinal system so that the good are always knocking out the bad and overtaking them.
Before I go on about probiotics, it is also important to remember that the body requires enough fiber to push the toxins out...fiber supplements such as chia seeds (my favorite) ground flaxseed, psyllium seed (I use this one occasionally... comes from India so if you are going to use psyllium make sure it is organic (I have read several articles on what happens to psyllium if it is not organic.) There is a brand called Fiber Harmony which is organic...comes in different flavors as well...It is in powder form. When starting a new fiber, remember to go slow so that your body has time to adjust or else you can become very miserable.
Also, because our diets in America are not always the best and often times processed, refined, or cooked adding a digestive enzyme to each meal is very beneficial. Your body requires enzymes to digest your food...if it doesn't have the proper amount of enzymes you will end up with clumps of food circulating throughout your body. From all the trainings that i have received from going to seminars and listening to lectures tell me that if your food doesn't digest...those undigested food particles enter into your bloodstream and then become toxins which lead to inflammation in the body, weight gain, and certain health ailments. There are many out there to choose from. Two brands that I am familiar with because we sell them where I work are Essential Enzymes from a company called Source Naturals and also another company called Enzymedica. I prefer the Enzymedica enzymes as they seem to be a little more potent and comprehensive in the enzymes that they supply...but they are also more expensive. I believe Source Naturals are very beneficial if you are not dealing with any serious health problems.....Look for these enzymes on the bottles...lipase which digests fat, protease which digests protein, lactase which digests milk products, cellulase which digests carbs, amylase which digests sugars. These are the basics....with many products containing several other digestive enzymes.
Now back to the probiotics and you thought I had forgotten all about what is was I was writing about. :)
The word probiotics comes from the Greek language meaning "for life"...so what does that tell you about the word "antitbiotics". Also, a little FYI...the more you use probiotics, the healthier you will become and probably require less use of antibiotics throughout your lifetime. If you ever find that you do need to take antibiotics...they will completely eliminate most of your beneficial bacteria in your gut so it is important to remember after a round of antibiotics to hit the probiotics 'hard and heavy'. Also, using antibiotics and probiotics at the same time, cancel each other out....so if you want to continue taking the probios the same time you are taking the antibiotics...take them 2 t0 3 hours apart from each other.
Did you know that...80% of your immune system lives in your gastrointestinal tract
500 different species of bacteria live inside of you
About 100 trillion bacteria live inside of you ...that is more than TEN TIMES the number of Cells you have in your whole body.
The weight of these bacteria is about two to three pounds.
As stated earlier, some of these bacteria are good...some are not...ideal balance would be 85% good and 15% 'other'
Before you were born, your GI tract was sterile. The moment after your birth, colonization of bacteria began in your gut. The first bacteria to settle in were the immune building ones from breast milk, increasing your level of health. In a sense, we spend the rest of our lives "trashing" our digestion with the bad stuff...bad diets and poor lifestyle choices that cause the wrong type of flora "bacteria" to flourish in our gut. So why not give your body the break it deserves and start giving it some of the good stuff to help it in its battle to keep you healthy.
There are many, many, many probiotics that you can purchase and you will see names like bifidobacterium lactis, lactobacillus acidophilus, lactobacillus casei, lactobacillus plantarum and the list goes on.
I would give you a few recommendations..(A) make sure it is enteric coated or says that it can survive passing through the stomach acid...as the acid in our stomachs kills the good bacteria and then nothing reaches the large and small intestines where you need it. (B) choose one that has at least three strains in it so that it is capable of functioning both in the small and large intestine. (C) Sometimes a probiotic product will say that it also contains FOS which helps with the colonization of the bacteria.(D) look for high numbers of the amount of probiotics the product contains...so seeing a product that contains 'billions' of bacteria is not a bad thing. (E) Also,remember that each time you open your bottle, some of the bacteria will die...this is normal and to be expected...that is why so many products contain 'the billions' so always remember to close the bottle tightly and immediately after you are done taking your supplement. (F) Today, you can purchase many probiotics that are shelf stable and need no refrigeration...Two brands that I would recommend but I know there are MANY good ones out there are KYODOPHILUS from Kyolic and PRO-BIO from Enzymedica.
Just for good measure, here is a small listing of what probiotics can do for you other than what I mentioned before
Supports production of B vitamins...especially folic acid, biotin and Vitamin K.
Promotes mineral absorption.
Supports your protein and carbohydrate digestion.
Helps your metabolism breakdown toxins in body.
Helps maintain appropriate bowel transit time.
Helps to balance colon pH balance
Helps to keep your blood pressure in the healthy range.
Improves immunity.
Help promote gum and oral health. (Just for my teeth, I purchase a tablet form and I chew a few every day to prevent tooth decay)
So that is it for today...As always, I hope this was beneficial to you and remember that I only do this because I LOVE YOU lots and lots and lots. :):)
Today the story is on why you should be taking probiotics...
First off, a probiotic is the beneficial bacteria that your gut needs to function properly. Ever heard of yogurt....yep, that's what healthy bacteria is. The downside to eating yogurt that is purchased from the store is that by the time you actually eat it most of the beneficial bacteria have died and if you are eating flavored varities you are also dealing with the sugar issue. However, you can make your own healthy yogurt at home and get many health benefits.
You can also purchase probiotics in capsule or powdered form from any health food store. So why should you take probiotics daily (even beneficial for the kiddos).Below are just a few reasons why...
Probiotics can reduce fat.
Maintains a healthy body weight.
Trillions of bacteria live in your gut...good and bad...What you want to do is maintain your intestinal system so that the good are always knocking out the bad and overtaking them.
Before I go on about probiotics, it is also important to remember that the body requires enough fiber to push the toxins out...fiber supplements such as chia seeds (my favorite) ground flaxseed, psyllium seed (I use this one occasionally... comes from India so if you are going to use psyllium make sure it is organic (I have read several articles on what happens to psyllium if it is not organic.) There is a brand called Fiber Harmony which is organic...comes in different flavors as well...It is in powder form. When starting a new fiber, remember to go slow so that your body has time to adjust or else you can become very miserable.
Also, because our diets in America are not always the best and often times processed, refined, or cooked adding a digestive enzyme to each meal is very beneficial. Your body requires enzymes to digest your food...if it doesn't have the proper amount of enzymes you will end up with clumps of food circulating throughout your body. From all the trainings that i have received from going to seminars and listening to lectures tell me that if your food doesn't digest...those undigested food particles enter into your bloodstream and then become toxins which lead to inflammation in the body, weight gain, and certain health ailments. There are many out there to choose from. Two brands that I am familiar with because we sell them where I work are Essential Enzymes from a company called Source Naturals and also another company called Enzymedica. I prefer the Enzymedica enzymes as they seem to be a little more potent and comprehensive in the enzymes that they supply...but they are also more expensive. I believe Source Naturals are very beneficial if you are not dealing with any serious health problems.....Look for these enzymes on the bottles...lipase which digests fat, protease which digests protein, lactase which digests milk products, cellulase which digests carbs, amylase which digests sugars. These are the basics....with many products containing several other digestive enzymes.
Now back to the probiotics and you thought I had forgotten all about what is was I was writing about. :)
The word probiotics comes from the Greek language meaning "for life"...so what does that tell you about the word "antitbiotics". Also, a little FYI...the more you use probiotics, the healthier you will become and probably require less use of antibiotics throughout your lifetime. If you ever find that you do need to take antibiotics...they will completely eliminate most of your beneficial bacteria in your gut so it is important to remember after a round of antibiotics to hit the probiotics 'hard and heavy'. Also, using antibiotics and probiotics at the same time, cancel each other out....so if you want to continue taking the probios the same time you are taking the antibiotics...take them 2 t0 3 hours apart from each other.
Did you know that...80% of your immune system lives in your gastrointestinal tract
500 different species of bacteria live inside of you
About 100 trillion bacteria live inside of you ...that is more than TEN TIMES the number of Cells you have in your whole body.
The weight of these bacteria is about two to three pounds.
As stated earlier, some of these bacteria are good...some are not...ideal balance would be 85% good and 15% 'other'
Before you were born, your GI tract was sterile. The moment after your birth, colonization of bacteria began in your gut. The first bacteria to settle in were the immune building ones from breast milk, increasing your level of health. In a sense, we spend the rest of our lives "trashing" our digestion with the bad stuff...bad diets and poor lifestyle choices that cause the wrong type of flora "bacteria" to flourish in our gut. So why not give your body the break it deserves and start giving it some of the good stuff to help it in its battle to keep you healthy.
There are many, many, many probiotics that you can purchase and you will see names like bifidobacterium lactis, lactobacillus acidophilus, lactobacillus casei, lactobacillus plantarum and the list goes on.
I would give you a few recommendations..(A) make sure it is enteric coated or says that it can survive passing through the stomach acid...as the acid in our stomachs kills the good bacteria and then nothing reaches the large and small intestines where you need it. (B) choose one that has at least three strains in it so that it is capable of functioning both in the small and large intestine. (C) Sometimes a probiotic product will say that it also contains FOS which helps with the colonization of the bacteria.(D) look for high numbers of the amount of probiotics the product contains...so seeing a product that contains 'billions' of bacteria is not a bad thing. (E) Also,remember that each time you open your bottle, some of the bacteria will die...this is normal and to be expected...that is why so many products contain 'the billions' so always remember to close the bottle tightly and immediately after you are done taking your supplement. (F) Today, you can purchase many probiotics that are shelf stable and need no refrigeration...Two brands that I would recommend but I know there are MANY good ones out there are KYODOPHILUS from Kyolic and PRO-BIO from Enzymedica.
Just for good measure, here is a small listing of what probiotics can do for you other than what I mentioned before
Supports production of B vitamins...especially folic acid, biotin and Vitamin K.
Promotes mineral absorption.
Supports your protein and carbohydrate digestion.
Helps your metabolism breakdown toxins in body.
Helps maintain appropriate bowel transit time.
Helps to balance colon pH balance
Helps to keep your blood pressure in the healthy range.
Improves immunity.
Help promote gum and oral health. (Just for my teeth, I purchase a tablet form and I chew a few every day to prevent tooth decay)
So that is it for today...As always, I hope this was beneficial to you and remember that I only do this because I LOVE YOU lots and lots and lots. :):)
Monday, August 9, 2010
Monday, August 2, 2010
Water, Water Everywhere (in your body, that is)
So, I came across some more interesting facts about water that I thought I would share with you.....So here are some reasons why you should be drinking the right amount of water for your body.
Water regulates body temperature.
Water composes 75% of the brain.
Water makes up 83% of your blood.
Water removes waste products.
Water accounts for 22% of your bones.
Water cushions joints.
Water makes up 75% of your muscles.
Water helps your body to absorb nutrients.
Water protects and cushions vital organs.
Water helps convert food into energy.
Water moistens oxygen for breathing.
Water helps carry nutrients and oxygen to all of your cells.
........Pretty impressive, huh!!....and did you know that drinking water at the correct time of the day helps to maximize its effects on the human body...such as
2 glasses of warm water upon waking helps activate internal organs. You can also add 1 tablespoon of lemon juice concentrate (try to make it organic which is available at health food stores)and it makes a great liver dextoxifier.
1 glass of water 30 minutes before a meal helps with digestion.
1 glass of water before taking a bath or shower helps to lower blood pressure.
1 glass of water before going to bed...helps avoid a stroke or a heart attack.
Gotta love water. :):):)
Water regulates body temperature.
Water composes 75% of the brain.
Water makes up 83% of your blood.
Water removes waste products.
Water accounts for 22% of your bones.
Water cushions joints.
Water makes up 75% of your muscles.
Water helps your body to absorb nutrients.
Water protects and cushions vital organs.
Water helps convert food into energy.
Water moistens oxygen for breathing.
Water helps carry nutrients and oxygen to all of your cells.
........Pretty impressive, huh!!....and did you know that drinking water at the correct time of the day helps to maximize its effects on the human body...such as
2 glasses of warm water upon waking helps activate internal organs. You can also add 1 tablespoon of lemon juice concentrate (try to make it organic which is available at health food stores)and it makes a great liver dextoxifier.
1 glass of water 30 minutes before a meal helps with digestion.
1 glass of water before taking a bath or shower helps to lower blood pressure.
1 glass of water before going to bed...helps avoid a stroke or a heart attack.
Gotta love water. :):):)
Wednesday, July 21, 2010
The 6 Most Unhealthy Foods
umnn, yeah....it's been awhile since I have written anything. I used the excuse of Tessa and Barrett's wedding preparations for a time but since they have now been happily married for over a month....I have no excuses other than I am not sure what to write about.....so I decided that today in case you are not tired of hearing it already I would write about some of the most unhealthy foods on the planet and I will give you a few reasons as to why they are bad, bad, bad for you. :)
1. Soda...
This one is a no brainer because I have written about it before but in case I didn't mention some of the facts earlier I will bore you with them now. An average can of soda has 10 teaspoons of sugar, 150 useless calories, 30-55 mg of caffeine if you choose Mountain Dew, Dr Pepper, or some of the other caffeine containing sodas, artificial food colors (which have been linked to anxiety and hyperactivity to name just two). Drinking sodas has become a major problem in America today. A study in the journal Pediatrics fount that 56 to 85% of children consume at least one soft drink a day....and that goes up when they reach adolescent age. So here again for your health and your children's health choose pure water. The body needs it and soda is nothing more than liquid candy which causes significant health problems down the road...diabetes, tooth decay, weight gain and more.)As a sidenote the adult body requires at least 5 to 6 cups of water each day just to maintain nomal function....and we are are not talking pop, coffee, or fruit juice. I remember reading this in an article before and now I can't find it....but basically it broke down what the kidneys, lungs, brain and other organs need in order to properly function.
2. Potato chips and french fries.
These popular snacks contain a known carcinogen called acrylamide and a neurotoxin that is formed when foods are baked or fried at very high temperatures. Potatoes in and of themselves are not bad for you....it's what happens to them when they become a chip or a french fry. According to professor, Dale Hattis from Clark University they are now linking chips and french fries to several thousand cancers per year in America. When the Center for Science in the Public Interest....CSPI for short conducted tests on popular brands of french fries and chips, they found that the acrylamide in a large order of fast food french fries was at least 300 times that amount allowed by the Environmental Protection Agency in a glass of water. We all know that these foods have been linked to heart disease, bad cholesterol, stroke, diabetes and now proof that they cause cancer.
3. Doughnuts.
Just writing about this is making me crave a jelly doughnut...ummn...but if you break down what is in a doughnut and so many other refined foods...what you find is refined flour, sugar, artificial flavorings, and partially hydrogenated oil that is loaded with trans fats....
4. Coffee Cake and Other Baked Goods
I know what you are thinking, by the time I get done with this post there will be nothing left to eat....at least nothing that tastes good...but you will find that by giving up these foods or at least saving them for special occasions that there are lots of natural, healthy, and tasty foods out there. I just think that we as Americans have become used to eating these foods and don't realize what 'real food' is anymore.....anyway as the subtitle states....try to avoid baked goods unless you are doing the baking from scratch..that way you know exactly what ingredients you are putting into your mouth. Prepackaged brownies, cake mixes, muffin mixes, bisquick, etc. usually contain high amounts of sodium, transfats, corn syrup, artificial preservatives and flavorings and food additives. If you are going to buy a prepackaged mix....look at the ingredients...a couple of tips...the fewer the ingredients the better it is for you and if you can't pronounce any of the ingredients it's probably not something you want to put into your body.
5. Luncheon Meats/Hot Dogs.
Processed meats like these including sausages and bacon contain a carcinogenic precursor ingredient known as sodium nitrite/nitrate. According to a University of Hawaii study that followed 200,000 people for seven years those who consumed the most processed meats (hot dogs and sausages) showed a 67% increased risk of pancreatic cancer over those who consumed very little. The good news though is Sprouts and Vitamin Cottage carry sausages, hot dogs, lunch meats that do not contain nitrates/nitrites. You will pay a little more but in the long run it will actually cost you less because of the long term health benefits.
6 Canned Soups.
These are the traditional canned soups you find lining the grocery store shelves but with a little investigating and careful reading of labels...you can find canned soups that are actually healthy for you. Most canned soups contain high levels of trans fat, sodium, artificial preservatives such as MSG. Just one cup of soup can have 1000mg of sodium. The dietary guideline recommends consuming no more than 2400 milligrams of sodium for your entire day. If you don't already scrutinze the labels of everything you buy, try to get in the habit and teach your children as well.
1. Soda...
This one is a no brainer because I have written about it before but in case I didn't mention some of the facts earlier I will bore you with them now. An average can of soda has 10 teaspoons of sugar, 150 useless calories, 30-55 mg of caffeine if you choose Mountain Dew, Dr Pepper, or some of the other caffeine containing sodas, artificial food colors (which have been linked to anxiety and hyperactivity to name just two). Drinking sodas has become a major problem in America today. A study in the journal Pediatrics fount that 56 to 85% of children consume at least one soft drink a day....and that goes up when they reach adolescent age. So here again for your health and your children's health choose pure water. The body needs it and soda is nothing more than liquid candy which causes significant health problems down the road...diabetes, tooth decay, weight gain and more.)As a sidenote the adult body requires at least 5 to 6 cups of water each day just to maintain nomal function....and we are are not talking pop, coffee, or fruit juice. I remember reading this in an article before and now I can't find it....but basically it broke down what the kidneys, lungs, brain and other organs need in order to properly function.
2. Potato chips and french fries.
These popular snacks contain a known carcinogen called acrylamide and a neurotoxin that is formed when foods are baked or fried at very high temperatures. Potatoes in and of themselves are not bad for you....it's what happens to them when they become a chip or a french fry. According to professor, Dale Hattis from Clark University they are now linking chips and french fries to several thousand cancers per year in America. When the Center for Science in the Public Interest....CSPI for short conducted tests on popular brands of french fries and chips, they found that the acrylamide in a large order of fast food french fries was at least 300 times that amount allowed by the Environmental Protection Agency in a glass of water. We all know that these foods have been linked to heart disease, bad cholesterol, stroke, diabetes and now proof that they cause cancer.
3. Doughnuts.
Just writing about this is making me crave a jelly doughnut...ummn...but if you break down what is in a doughnut and so many other refined foods...what you find is refined flour, sugar, artificial flavorings, and partially hydrogenated oil that is loaded with trans fats....
4. Coffee Cake and Other Baked Goods
I know what you are thinking, by the time I get done with this post there will be nothing left to eat....at least nothing that tastes good...but you will find that by giving up these foods or at least saving them for special occasions that there are lots of natural, healthy, and tasty foods out there. I just think that we as Americans have become used to eating these foods and don't realize what 'real food' is anymore.....anyway as the subtitle states....try to avoid baked goods unless you are doing the baking from scratch..that way you know exactly what ingredients you are putting into your mouth. Prepackaged brownies, cake mixes, muffin mixes, bisquick, etc. usually contain high amounts of sodium, transfats, corn syrup, artificial preservatives and flavorings and food additives. If you are going to buy a prepackaged mix....look at the ingredients...a couple of tips...the fewer the ingredients the better it is for you and if you can't pronounce any of the ingredients it's probably not something you want to put into your body.
5. Luncheon Meats/Hot Dogs.
Processed meats like these including sausages and bacon contain a carcinogenic precursor ingredient known as sodium nitrite/nitrate. According to a University of Hawaii study that followed 200,000 people for seven years those who consumed the most processed meats (hot dogs and sausages) showed a 67% increased risk of pancreatic cancer over those who consumed very little. The good news though is Sprouts and Vitamin Cottage carry sausages, hot dogs, lunch meats that do not contain nitrates/nitrites. You will pay a little more but in the long run it will actually cost you less because of the long term health benefits.
6 Canned Soups.
These are the traditional canned soups you find lining the grocery store shelves but with a little investigating and careful reading of labels...you can find canned soups that are actually healthy for you. Most canned soups contain high levels of trans fat, sodium, artificial preservatives such as MSG. Just one cup of soup can have 1000mg of sodium. The dietary guideline recommends consuming no more than 2400 milligrams of sodium for your entire day. If you don't already scrutinze the labels of everything you buy, try to get in the habit and teach your children as well.
Wednesday, May 19, 2010
SUGAR!!!!....We all love it and gotta have it...but should we?!?!?
Yep, you guessed it.....today it's all about sugar and the news is all bad. There are absolutely no benefits to eat sugar. I know we all know that sugar isn't a health food but do we really understand the damage that sugar can do to your body. Here are a few reasons....well actually more than a few....as to what the intake of sugar can do to our bodies. Are you ready? ............
1. Sugar can cause a rapid rise of adrenaline levels in children.
2. Sugar can cause premature aging.
3. Sugar can weaken eyesight.
4. Sugar can produce a significant rise in tryglycerides.
5. Sugar suppresses the immune system
6. Sugar can increase the size of the liver by making the liver cells divide.
7. Sugar can increase the amount of liver fat. (ever heard of fatty liver)
8. Sugar can damage the pancreas.
9. Sugar can increase water retention.
10. Sugar can cause headaches...including migraine
11. Sugar plays a role in pancreatic cancer.
12. Sugar can cause indigestion.
13. Sugar can make the tendons more brittle.
14. Sugar can cause depression or make it worse.
15. Sugar can lead to the formation of kidney stones.
16. Sugar feeds cancer.
17. Sugar slows food's travel time through the gastrointestinal tract which can cause digestive problems and also lead to weight gain
18. Sugar can cause colon cancer.
19. Sugar is addicting
20. Sugar can slow down the ability of the adrenal glands to function.
21. Sugar can cause high blood pressure.
22. Sugar can cause low birth weight babies.
23. Sugar increases the risk of stomach cancer.
24. Sugar can cause liver cancer
25. Sugar causes constipation.
26. Sugar causes food allergies.
27. Sugar can cause toxemia during pregnancy.
28. Sugar can cause cataracts.
29. Sugar can worsen symptoms of ADHD.
30. Sugar can cause hormonal imbalance
31. Sugar can cause cardiovascular disease.....and I could list another 100 reasons or so about the damages of using sugar but for the purposes of this post, I think that is enough to get a clearer picture.
As stated earlier, sugar is highly addicting. It ranks right up there with alcohol addiction. I will try to explain why we have the addictions and steps that you can take to banish sugar forever. Too often times, we blame ourselves when we 'give in' to that craving but addictions whether it is to alcohol, sugar, or junk food in general is usually due to the fact that our body has its signals mixed up. When we are stressed, exhausted, or depressed the serotonin levels in the brain signals that it needs a 'pick-me-up'and usually that 'pick-me-up' is going to be in the form of sugar, alcohol, or refined carbs. Serotonin is our basic feel-good hormone. If serotonin is low, the brain will send out signals saying it needs something and it pretty much needs it NOW!! Unfortunately, eating sugar and simple carbohydrates give the brain what it is looking for......but only for a short period of time and then within a few hours the brain sends out the same message and the process is repeated again and again and.....until the brain literally becomes addicted to getting that sugar rush on a daily basis.
If you are eating a high-carb low-fat diet like so many Americans today because that is what you have been told is the best way to maintain or lose weight.....you have been lied to. Insulin is a hormone that is responsbile for maintaining your blood sugar and every time you eat something that contains sugar or refined carbs, your pancreas is responding by releasing the insulin. However by constantly eating refined carbs or sugars your pancreas is being overworked. Another problem with the high carb diets of today are the toll that they take on your liver and adrenal glands as well.....which then puts you in another vicious cycle and increases your food cravings.
Now that you know some of the dangers of eating sugar, what can you do to limit your intake of not only sugar but the refined carbs which your body sees as just the same as eating sugar because once eaten, refined carbs are easily metabolized into sugars.
1. Don't drink fruit juice in the morning because that sets your blood sugar up for the rest of the day and you will be constantly trying to 'satisfy' those cravings. A better choice than drinking fruit juice at all is to eat the real thing.....because then you are still getting the fiber from the fruit which helps to balance the sugars in the fruit.
2. Go for whole grains....same theory here as well. Whole grains are just that...'whole'....they still have the fiber content and vitamins and minerals found in that particular grain....everything is left intact. Whereas, refined breads, etc. have no nutritional value and are actually robbing your body of necessary minerals and vitamins.
3. Increase your water intake. One-half ounce for every pound of body weight. Dehydration can cause sugar or food cravings.
4. Eliminate soft drinks...talk about a sugar roller coaster.
5. Using artificial sweeteners is not a good idea either as it interferes with the proper calcium-phosphorus ratio in our bodies. Also artificial sweeteners actually INCREASE our sugar cravings.
6. Cravings for sweets can also be caused by too little protein intake. Choose good sources of protein...lean meat such as fish, chicken, protein drinks, etc.
7. B-complex vitamins have been found to help curb the sugar cravings. Also make sure you are taking a good multivitamin.
8. Cinnamon has been found to be helpful in curbing sugar cravings.
9. Maybe try journaling what you eat and list the calories, carbs, proteins as well. Sometimes seeing it written down helps you do see where all of your calories are going and if your choices are good ones.
10. Get enough good fats in your diet. Studies are now indicating that good fats actually help decrease our food cravings and give us the necessary fat that our bodies need to function...nuts, avocadoes, coconut, nut butters, etc.
11. Get your veggies. If your body is receiving the right minerals and vitamins the cravings will become less.
12. Watch your sodium intake because it can cause sugar cravings we well.
13. Perhaps, you are one of those people who can satisfy their cravings with just a small portion, if so....do it, but if you are like me who could eat a whole bag of chocolate chip cookies in a day....then you might have to go 'cold turkey'.
14. For one month, track your expenditures on 'junk food' and see how much you could be saving by not eating it and where you could apply that money saved into your food budget.
15. Stevia is a natural and safe alternative to sugar. It comes in powdered or liquid and is very, very sweet so a little goes a long way.
16. Last but not least....everytime you buy something that is considered 'junk food' try to visualize what it is doing to your body on the inside. :):)
Hope somehow and in someway this is beneficial for you. :):)
1. Sugar can cause a rapid rise of adrenaline levels in children.
2. Sugar can cause premature aging.
3. Sugar can weaken eyesight.
4. Sugar can produce a significant rise in tryglycerides.
5. Sugar suppresses the immune system
6. Sugar can increase the size of the liver by making the liver cells divide.
7. Sugar can increase the amount of liver fat. (ever heard of fatty liver)
8. Sugar can damage the pancreas.
9. Sugar can increase water retention.
10. Sugar can cause headaches...including migraine
11. Sugar plays a role in pancreatic cancer.
12. Sugar can cause indigestion.
13. Sugar can make the tendons more brittle.
14. Sugar can cause depression or make it worse.
15. Sugar can lead to the formation of kidney stones.
16. Sugar feeds cancer.
17. Sugar slows food's travel time through the gastrointestinal tract which can cause digestive problems and also lead to weight gain
18. Sugar can cause colon cancer.
19. Sugar is addicting
20. Sugar can slow down the ability of the adrenal glands to function.
21. Sugar can cause high blood pressure.
22. Sugar can cause low birth weight babies.
23. Sugar increases the risk of stomach cancer.
24. Sugar can cause liver cancer
25. Sugar causes constipation.
26. Sugar causes food allergies.
27. Sugar can cause toxemia during pregnancy.
28. Sugar can cause cataracts.
29. Sugar can worsen symptoms of ADHD.
30. Sugar can cause hormonal imbalance
31. Sugar can cause cardiovascular disease.....and I could list another 100 reasons or so about the damages of using sugar but for the purposes of this post, I think that is enough to get a clearer picture.
As stated earlier, sugar is highly addicting. It ranks right up there with alcohol addiction. I will try to explain why we have the addictions and steps that you can take to banish sugar forever. Too often times, we blame ourselves when we 'give in' to that craving but addictions whether it is to alcohol, sugar, or junk food in general is usually due to the fact that our body has its signals mixed up. When we are stressed, exhausted, or depressed the serotonin levels in the brain signals that it needs a 'pick-me-up'and usually that 'pick-me-up' is going to be in the form of sugar, alcohol, or refined carbs. Serotonin is our basic feel-good hormone. If serotonin is low, the brain will send out signals saying it needs something and it pretty much needs it NOW!! Unfortunately, eating sugar and simple carbohydrates give the brain what it is looking for......but only for a short period of time and then within a few hours the brain sends out the same message and the process is repeated again and again and.....until the brain literally becomes addicted to getting that sugar rush on a daily basis.
If you are eating a high-carb low-fat diet like so many Americans today because that is what you have been told is the best way to maintain or lose weight.....you have been lied to. Insulin is a hormone that is responsbile for maintaining your blood sugar and every time you eat something that contains sugar or refined carbs, your pancreas is responding by releasing the insulin. However by constantly eating refined carbs or sugars your pancreas is being overworked. Another problem with the high carb diets of today are the toll that they take on your liver and adrenal glands as well.....which then puts you in another vicious cycle and increases your food cravings.
Now that you know some of the dangers of eating sugar, what can you do to limit your intake of not only sugar but the refined carbs which your body sees as just the same as eating sugar because once eaten, refined carbs are easily metabolized into sugars.
1. Don't drink fruit juice in the morning because that sets your blood sugar up for the rest of the day and you will be constantly trying to 'satisfy' those cravings. A better choice than drinking fruit juice at all is to eat the real thing.....because then you are still getting the fiber from the fruit which helps to balance the sugars in the fruit.
2. Go for whole grains....same theory here as well. Whole grains are just that...'whole'....they still have the fiber content and vitamins and minerals found in that particular grain....everything is left intact. Whereas, refined breads, etc. have no nutritional value and are actually robbing your body of necessary minerals and vitamins.
3. Increase your water intake. One-half ounce for every pound of body weight. Dehydration can cause sugar or food cravings.
4. Eliminate soft drinks...talk about a sugar roller coaster.
5. Using artificial sweeteners is not a good idea either as it interferes with the proper calcium-phosphorus ratio in our bodies. Also artificial sweeteners actually INCREASE our sugar cravings.
6. Cravings for sweets can also be caused by too little protein intake. Choose good sources of protein...lean meat such as fish, chicken, protein drinks, etc.
7. B-complex vitamins have been found to help curb the sugar cravings. Also make sure you are taking a good multivitamin.
8. Cinnamon has been found to be helpful in curbing sugar cravings.
9. Maybe try journaling what you eat and list the calories, carbs, proteins as well. Sometimes seeing it written down helps you do see where all of your calories are going and if your choices are good ones.
10. Get enough good fats in your diet. Studies are now indicating that good fats actually help decrease our food cravings and give us the necessary fat that our bodies need to function...nuts, avocadoes, coconut, nut butters, etc.
11. Get your veggies. If your body is receiving the right minerals and vitamins the cravings will become less.
12. Watch your sodium intake because it can cause sugar cravings we well.
13. Perhaps, you are one of those people who can satisfy their cravings with just a small portion, if so....do it, but if you are like me who could eat a whole bag of chocolate chip cookies in a day....then you might have to go 'cold turkey'.
14. For one month, track your expenditures on 'junk food' and see how much you could be saving by not eating it and where you could apply that money saved into your food budget.
15. Stevia is a natural and safe alternative to sugar. It comes in powdered or liquid and is very, very sweet so a little goes a long way.
16. Last but not least....everytime you buy something that is considered 'junk food' try to visualize what it is doing to your body on the inside. :):)
Hope somehow and in someway this is beneficial for you. :):)
Wednesday, May 5, 2010
All About Avocados
A question was asked about avocados. Are they really good for you since they are high in fat and the answer is "YES!" Avocados are extremely healthy and even beneficial for weight loss. First, I will give a few reasons as to why avocados should be included in your daily diet.
1. Research has shown that avocados contain certain compounds that seek out and destroy pre-cancerous and cancerous cells without harming healthy cells.
2. Avocados are high in oleic acid which has been shown to prevent breast cancer in many studies.
3. Avocados contain a carotenoid called lutein. Lutein protects against macular degeneration and cataracts. These are eye conditions that are found as we get older but the younger you start the better off you will be.
4. Avocados are high in beta-sitosterol, a compound that has been shown to lower cholesterol levels.
5. One cup of avocado has 23% of the recommended daily value of folate. Studies have shown that people who eat diets rich in folate have a much lower incidence of heart disease.
6. Avocados are an excellent source of glutathione, an important antioxidant that reasearch has found to be important in preventing aging, cancer, and heart disease. Many researchers are now claiming that glutathione is the 'mother of all antioxidants' meaning without it in our bodies we become subject to all sorts of health problems.
7. Avocados are the best fruit source for Vitamin E.....which is an essential vitamin that protects our bodies against many diseases and helps maintain our overall health.
8. Avocados aid in insulin function.
9. Avocados help to build muscle while helping the body to burn fat. The longer it takes for a food to enter your bloodstream, the less fattening it is....because it puts less of a load on the amount of insulin that is released into your bloodstream. Avocados enter the bloodstream at a slower rate because of their fat content.
Perhaps,you might be shocked to learn that avocados are one of the best foods for weight loss. Many diet 'gurus' will tell you that avocado is full of fat and all fat is bad. However, there are 'good fats and bad fats'. Bad fats make you fat but good fats keep you FROM getting fat. Avocados are a good fat because they are monounsaturated. Research again shows that diets high in monounsaturated fat are more beneficial for weight control because monounsaturated fat exerts beneficial effects on how your body uses blood sugar.
Avocados not only help with sugar metabolism but they also contain a unique weight loss friendly carbohydrate called mannoheptulose. Mannoheptulose is a rare form of sugar, primarily found in avocados, that has been found to lower insulin secretion. To understand how the inhibition of insulin is helpful to weight loss here is a short mini-lesson on insulin resistance (which is becoming an epidemic in America today) An underlying cause of the obesity epidemic is insulin resistance. Insulin resistance occurs when the cells lining your arteries become resistant to the action of the hormone insulin. Your body uses insulin to pull sugar from your blood and into your cells where it can be used as energy. When your cells become 'resistant' to insulin, your body has no choice but to store your blood sugar as fat. This is a simplistic explanation of insulin resistance....but for now, suffice, it to say that one of the keys in losing weight would be to control your insulin levels. So, here again, choose foods that are as close to nature itself and eliminate refined carbs as much as possible...white bread, white rice, sugar in all forms...because the more refined foods you put into your body....the greater the insulin production....Anyway, once again, I got off track because this is about THE AVOCADO.
Avocados can help with insulin resistance by virtue of the presence of mannoheptulose and its high content of good fats (the ones your body is craving for).
As with all foods, strive for a variety to get the best of everything. Since avocados are a fat, they provide twice the energy of proteins and carbohydrates.
1. Research has shown that avocados contain certain compounds that seek out and destroy pre-cancerous and cancerous cells without harming healthy cells.
2. Avocados are high in oleic acid which has been shown to prevent breast cancer in many studies.
3. Avocados contain a carotenoid called lutein. Lutein protects against macular degeneration and cataracts. These are eye conditions that are found as we get older but the younger you start the better off you will be.
4. Avocados are high in beta-sitosterol, a compound that has been shown to lower cholesterol levels.
5. One cup of avocado has 23% of the recommended daily value of folate. Studies have shown that people who eat diets rich in folate have a much lower incidence of heart disease.
6. Avocados are an excellent source of glutathione, an important antioxidant that reasearch has found to be important in preventing aging, cancer, and heart disease. Many researchers are now claiming that glutathione is the 'mother of all antioxidants' meaning without it in our bodies we become subject to all sorts of health problems.
7. Avocados are the best fruit source for Vitamin E.....which is an essential vitamin that protects our bodies against many diseases and helps maintain our overall health.
8. Avocados aid in insulin function.
9. Avocados help to build muscle while helping the body to burn fat. The longer it takes for a food to enter your bloodstream, the less fattening it is....because it puts less of a load on the amount of insulin that is released into your bloodstream. Avocados enter the bloodstream at a slower rate because of their fat content.
Perhaps,you might be shocked to learn that avocados are one of the best foods for weight loss. Many diet 'gurus' will tell you that avocado is full of fat and all fat is bad. However, there are 'good fats and bad fats'. Bad fats make you fat but good fats keep you FROM getting fat. Avocados are a good fat because they are monounsaturated. Research again shows that diets high in monounsaturated fat are more beneficial for weight control because monounsaturated fat exerts beneficial effects on how your body uses blood sugar.
Avocados not only help with sugar metabolism but they also contain a unique weight loss friendly carbohydrate called mannoheptulose. Mannoheptulose is a rare form of sugar, primarily found in avocados, that has been found to lower insulin secretion. To understand how the inhibition of insulin is helpful to weight loss here is a short mini-lesson on insulin resistance (which is becoming an epidemic in America today) An underlying cause of the obesity epidemic is insulin resistance. Insulin resistance occurs when the cells lining your arteries become resistant to the action of the hormone insulin. Your body uses insulin to pull sugar from your blood and into your cells where it can be used as energy. When your cells become 'resistant' to insulin, your body has no choice but to store your blood sugar as fat. This is a simplistic explanation of insulin resistance....but for now, suffice, it to say that one of the keys in losing weight would be to control your insulin levels. So, here again, choose foods that are as close to nature itself and eliminate refined carbs as much as possible...white bread, white rice, sugar in all forms...because the more refined foods you put into your body....the greater the insulin production....Anyway, once again, I got off track because this is about THE AVOCADO.
Avocados can help with insulin resistance by virtue of the presence of mannoheptulose and its high content of good fats (the ones your body is craving for).
As with all foods, strive for a variety to get the best of everything. Since avocados are a fat, they provide twice the energy of proteins and carbohydrates.
Wednesday, April 21, 2010
Some Fun Facts About Soft Drinks
Here are a few statistics on soft drinks that you might find interesting.
Worldwide the consumption of soft drinks is 89.8 billion liters per year. The United States alone consumes 49.78 billion liters in a year. To break that down even more....that equates to 216 liters per person or 57 gallons of pop per person per year.......That amounts to a staggering amount of sugar ingested.
21% of all sugar consumed in the average American diet is from soft drinks.
If you drink 2 soft drinks per week, it will increase your risk of pancreatic cancer by 87%
If you drink one soft drink per day, it increases your risk of getting metabolic syndrome by 44%
(Metabolic Syndrome is a 21st century medical condition that includes a cluster of symptoms...such as type II diabetes, high blood pressure, increased risk of stroke and heart disease).....much of this syndrome has been linked to the diet that we consume.
If children are allowed to drink pop on a daily basis, it increases their risk of becoming overweight or obese by 60%. For adults, it can increase their risk of becoming overweight or obese by 65%
Studies have also found that too much pop causes scarring of the liver. The liver is an organ responsible for helping the body rid itself of toxins. Needless, to say, it is very important to do all that you can to keep your liver functioning at its best.
Anyway, back to soda pop. Most soft drinks today are sweetened with HFCS (high fructose corn syrup) and it has become the number one source of calories in the United States. Many people, think they are making a wise choice when they buy artificially sweetened soft drinks so as to avoid the sugar but studies are finding that those pose many health risks as well which would be another blog entirely about the dangers of artificial sweeteners.
One can of Coke contains 10 teaspoons of sugar!!!! That is 100% of your daily recommended intake. Within 20 minutes of drinking the pop, your blood sugar spikes, and your liver responds to the resulting insulin burst by turning massive amounts of sugar into fat. Within 40 minutes, your blood pressure rises.....and then your liver dumps even MORE sugar into your bloodstream. At 60 minutes, your blood sugar will crash which could lead to a vicious cycle of having to consume more sugar to bring your blood sugar up. Sugar increases your insulin levels, which can lead to weight gain, high blood pressure, high cholesterol, heart disease, diabetes, premature aging and significantly increases your risk of developing cancer. Did you know that a cancer cell has insulin receptor sites and so, therefore, the cell feeds off of sugar. Cut out the sugar and the cancer cell starves and the reverse is also true....sugar feeds cancer.
Soda has also been shown to cause DNA damage because of a common preservative found in many soft drinks which is sodium benzoate. It can also lead to diseases such as cirrhosis of the liver and Parkinson's and Alzheimer's disease.
The best choice would be to avoid soda pop altogether and instead drink water. One-half ounce for every pound of body weight is your best gauge. Drinks containing caffeine or soda pop do NOT count towards your daily fluid intake because they actually deplete your body of necessary minerals and vitamins and end up dehydrating you. You can find better alternatives in the health food stores. We are fortunate enough to have Sprouts and Vitamin Cottage plus where I work. :) Read labels carefully because not everything that is sold in a 'health food'store is actually good for you. Here is something that I like to do occasionally when I find myself craving a soft drink. I will buy mineral water and add a few drops of flavoring such as orange, lemon, or cherry.
Worldwide the consumption of soft drinks is 89.8 billion liters per year. The United States alone consumes 49.78 billion liters in a year. To break that down even more....that equates to 216 liters per person or 57 gallons of pop per person per year.......That amounts to a staggering amount of sugar ingested.
21% of all sugar consumed in the average American diet is from soft drinks.
If you drink 2 soft drinks per week, it will increase your risk of pancreatic cancer by 87%
If you drink one soft drink per day, it increases your risk of getting metabolic syndrome by 44%
(Metabolic Syndrome is a 21st century medical condition that includes a cluster of symptoms...such as type II diabetes, high blood pressure, increased risk of stroke and heart disease).....much of this syndrome has been linked to the diet that we consume.
If children are allowed to drink pop on a daily basis, it increases their risk of becoming overweight or obese by 60%. For adults, it can increase their risk of becoming overweight or obese by 65%
Studies have also found that too much pop causes scarring of the liver. The liver is an organ responsible for helping the body rid itself of toxins. Needless, to say, it is very important to do all that you can to keep your liver functioning at its best.
Anyway, back to soda pop. Most soft drinks today are sweetened with HFCS (high fructose corn syrup) and it has become the number one source of calories in the United States. Many people, think they are making a wise choice when they buy artificially sweetened soft drinks so as to avoid the sugar but studies are finding that those pose many health risks as well which would be another blog entirely about the dangers of artificial sweeteners.
One can of Coke contains 10 teaspoons of sugar!!!! That is 100% of your daily recommended intake. Within 20 minutes of drinking the pop, your blood sugar spikes, and your liver responds to the resulting insulin burst by turning massive amounts of sugar into fat. Within 40 minutes, your blood pressure rises.....and then your liver dumps even MORE sugar into your bloodstream. At 60 minutes, your blood sugar will crash which could lead to a vicious cycle of having to consume more sugar to bring your blood sugar up. Sugar increases your insulin levels, which can lead to weight gain, high blood pressure, high cholesterol, heart disease, diabetes, premature aging and significantly increases your risk of developing cancer. Did you know that a cancer cell has insulin receptor sites and so, therefore, the cell feeds off of sugar. Cut out the sugar and the cancer cell starves and the reverse is also true....sugar feeds cancer.
Soda has also been shown to cause DNA damage because of a common preservative found in many soft drinks which is sodium benzoate. It can also lead to diseases such as cirrhosis of the liver and Parkinson's and Alzheimer's disease.
The best choice would be to avoid soda pop altogether and instead drink water. One-half ounce for every pound of body weight is your best gauge. Drinks containing caffeine or soda pop do NOT count towards your daily fluid intake because they actually deplete your body of necessary minerals and vitamins and end up dehydrating you. You can find better alternatives in the health food stores. We are fortunate enough to have Sprouts and Vitamin Cottage plus where I work. :) Read labels carefully because not everything that is sold in a 'health food'store is actually good for you. Here is something that I like to do occasionally when I find myself craving a soft drink. I will buy mineral water and add a few drops of flavoring such as orange, lemon, or cherry.
Wednesday, April 7, 2010
BPA---What in the heck is that?!?!??!
Ok, this post might be L-O-N-G!!! and perhaps everyone knows about BPA but if not, I hope you read this and realize just how dangerous it can be...
Bisphenol A (BPA) is an industrial chemical which is used to harden plastic. It has been linked to cancer and several mental/physical disorders. BPA is found in many plastic food containers, bottles, mugs, and in the lining of metal cans. BPA (labeled #7) can leach into our food and drink. Heating this plastic further accelerates the leaching process. This toxic chemical mimics estrogen...which is a hormone that both men and women possess. Estrogen also controls our brain development, the reproductive system and fetus development.
Although BPA has been around for years, studies are now proving just how unsafe this chemical is.
Bisphenol A is found in baby bottles, water bottes, dental fillings, the linings of most food and beverage cans.....anything that comes in a can from soda pop to soup cans can have this plastic lining on the inside and consequently leaching of the BPA crosses over into your food or drink. BPA is also found in children's toy, teethers and pacifiers.
WHAT ARE THE ADVERSE HEALTH EFFECTS OF BPA?
Increased risk for heart disease
Increased risk of developing cancer
Neuroblastoma---a cancer that often begins in early childhood
Increased risk of asthma in children
Agression and hyperactivity in toddlers/children
Sexual dysfunction and early puberty
Endocrine disruption..i.e. diabetes, etc.
Obesity
Neurological problems such as....depression, memory, learning disabilities, ADD, hyperactivity...and the list goes on.
HOW CAN YOU AVOID THE DANGERS OF BPA?
When buying bottles or containers that are plastic, look at the bottom of your bottle. If it has the #7 on the bottom, there is a good chance that it contains BPA. Choose safer plastics with the numbers 2, 4 and 5.
Choose BPA free alternatives such as glass, porcelain, or stainless steel.
Invest in safe resuable water and food containers. Rubber Maid has a line of their products that are BPA free. You can also find infant/children's items that are BPA free.
If you drink bottled water, NEVER reuse the bottle as the leaching process breaks down even further with continued use and NEVER leave bottled water in your car or in the hot sun.
Never heat plastic wrap, baby bottles or plastic containers in the microwave unless you are using BPA free products.
Avoid canned tomatoes as they are highly acidic and increase BPA leaching.
One of the safest ways to avoid BPA in your diet is to cook fresh. However, as we all know, that is not always possible. Frozen or products that come in jars are the safest foods to eat if you are buying already prepared. Companies that are putting their products in BPA free cans are: Eden, Native Forest, Vital Choice, Trader Joe's, and Wild Planet.
Do your own research. I have listed a few companies that I know of that are BPA free but I am sure there are many more because consumers are starting to demand more BPA free choices
.......and guess what.....this is my second post in a week. :):):) xoxoxoxooxoxox
Bisphenol A (BPA) is an industrial chemical which is used to harden plastic. It has been linked to cancer and several mental/physical disorders. BPA is found in many plastic food containers, bottles, mugs, and in the lining of metal cans. BPA (labeled #7) can leach into our food and drink. Heating this plastic further accelerates the leaching process. This toxic chemical mimics estrogen...which is a hormone that both men and women possess. Estrogen also controls our brain development, the reproductive system and fetus development.
Although BPA has been around for years, studies are now proving just how unsafe this chemical is.
Bisphenol A is found in baby bottles, water bottes, dental fillings, the linings of most food and beverage cans.....anything that comes in a can from soda pop to soup cans can have this plastic lining on the inside and consequently leaching of the BPA crosses over into your food or drink. BPA is also found in children's toy, teethers and pacifiers.
WHAT ARE THE ADVERSE HEALTH EFFECTS OF BPA?
Increased risk for heart disease
Increased risk of developing cancer
Neuroblastoma---a cancer that often begins in early childhood
Increased risk of asthma in children
Agression and hyperactivity in toddlers/children
Sexual dysfunction and early puberty
Endocrine disruption..i.e. diabetes, etc.
Obesity
Neurological problems such as....depression, memory, learning disabilities, ADD, hyperactivity...and the list goes on.
HOW CAN YOU AVOID THE DANGERS OF BPA?
When buying bottles or containers that are plastic, look at the bottom of your bottle. If it has the #7 on the bottom, there is a good chance that it contains BPA. Choose safer plastics with the numbers 2, 4 and 5.
Choose BPA free alternatives such as glass, porcelain, or stainless steel.
Invest in safe resuable water and food containers. Rubber Maid has a line of their products that are BPA free. You can also find infant/children's items that are BPA free.
If you drink bottled water, NEVER reuse the bottle as the leaching process breaks down even further with continued use and NEVER leave bottled water in your car or in the hot sun.
Never heat plastic wrap, baby bottles or plastic containers in the microwave unless you are using BPA free products.
Avoid canned tomatoes as they are highly acidic and increase BPA leaching.
One of the safest ways to avoid BPA in your diet is to cook fresh. However, as we all know, that is not always possible. Frozen or products that come in jars are the safest foods to eat if you are buying already prepared. Companies that are putting their products in BPA free cans are: Eden, Native Forest, Vital Choice, Trader Joe's, and Wild Planet.
Do your own research. I have listed a few companies that I know of that are BPA free but I am sure there are many more because consumers are starting to demand more BPA free choices
.......and guess what.....this is my second post in a week. :):):) xoxoxoxooxoxox
Wednesday, March 31, 2010
I know it has been a long, long time since I've written on this but that is all about to change..... In my next post, I will explain why but today I wanted to share with you an article that I found very interesting. Most of us are faced with having to use fast food from time to time and this post talks about how to make healthy food choices especially for the kiddos.
1. Instead of ordering from the kid's meals section, order from the regular menu instead and perhaps divide the food up with the other family menus. Often times, by doing this, you can make healthier picks.
2. YOU be the example to the child. Don't expect to order the double burger with cheese, fries, and soda and then tell your children they can't have that.
3. Teach your child how to make healthy choices and build lifetime eating habits. Help them to understand that many choices on fast food menus are to be eaten only occasionally. Teach them the concept of building a healthy meal around a splurge. i.e. if they order a burger, the trade off is skipping the fries and ordering apple slices instead, juice instead of pop.
4. Give your business to food chains that put an emphasis on health. A study done in 2008 found that most fast food chain kids meals exceeded 430 calories. Subway was the best place to eat and had the lowest calories per meal plus they also have several healthy choices on their menu.
This information came from healthcastle. com in case you wanted to do your own research. I love you all.
1. Instead of ordering from the kid's meals section, order from the regular menu instead and perhaps divide the food up with the other family menus. Often times, by doing this, you can make healthier picks.
2. YOU be the example to the child. Don't expect to order the double burger with cheese, fries, and soda and then tell your children they can't have that.
3. Teach your child how to make healthy choices and build lifetime eating habits. Help them to understand that many choices on fast food menus are to be eaten only occasionally. Teach them the concept of building a healthy meal around a splurge. i.e. if they order a burger, the trade off is skipping the fries and ordering apple slices instead, juice instead of pop.
4. Give your business to food chains that put an emphasis on health. A study done in 2008 found that most fast food chain kids meals exceeded 430 calories. Subway was the best place to eat and had the lowest calories per meal plus they also have several healthy choices on their menu.
This information came from healthcastle. com in case you wanted to do your own research. I love you all.
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