Search results for soy

Soy! Oh Boy!

Posted by Liz on Aug 27, 2008 in hot flash, nightsweats, women's health | 10 comments

It’s Wednesday, meaning that it’s time for me to debunk a popular myth about menopause or provide you with a bit of inspiration for hump day.

Tongues have been wagging a lot about soy isoflavones (plant-based compounds with estrogen-like properties)  with the most disturbing reports linking high doses to genetic damage and stimulation of estrogen receptors to promote breast cancer.

So, do you need to be worried if your current menopause diet includes lots of soy? (You can read more about the potential benefits of soy here.) Evidently, the answer is NO!

According to a newly published study in the Menopause Journal, unconjugated forms of soy isoflavones are safe and well tolerated at daily doses as high as 900 mg/day. (Unconjugated forms are more readily absorbed into the bloodstream.)

In this study, researchers administered soy isoflavones or placebo to 30 postmenopausal women for 84 days.  The goals of the study were to measure DNA damage, cell death and any changes that would indicate that estrogen was stimulated (which might lead to tumor growth). The researchers found no indication that high (900 mg) daily doses of soy caused DNA damage, increased cell death or affected estrogen. What’s more, any side effects (ocurring in only 1 woman) were mild or moderate in severity.

Granted, the study population is quite small and more data are needed to confirm these findings. Neverthless, the researchers do conclude that despite the considerable debate over the negative, estrogen-related effects of soy isoflavones, findings suggest only minimal effects.

If you are currently using soy isoflavones as a strategy to combat vasomotors symptoms like hot flashes and night sweats, eat with ease. It appears that you are not increasing your breast cancer risk. Nevertheless, as my grandmother used to say “everything in moderation.”

Happy News for Wednesday!

[Cross-posted at EmpowHer.com]

Get a jump start on those resolutions: eat like a woman

Posted by Liz on Nov 28, 2014 in diet | 2 comments

It’s the day after the American Thanksgiving when many of us have indulged beyond the pale, entered food coma land and may even be contemplating another piece of pie for breakfast. Hey, I am all for it! I typically bring the most decadent dish that I can think of; this year it was grits dressing which I refer to as ‘cholesterol’s nightmare!’ Seriously, is there anything better than grits, cheddar cheese, eggs, cream and butter? Throw in a few chives for the nutrition aspect of the dish and voila! HEAVEN!

However, I don’t eat like this daily and I while I do indulge, I try to be mindful of what I’m putting into my mouth. And so, why not take the day after Thanksgiving to get a jump start on your New Year’s resolution?

I wrote this back in May when Staness’ book first came onto my radar but I do believe that it’s worthy of a second go, particularly since it is ‘that time of the year’ when indulgence rules the day. And so, once again, I must thank Staness for her diligent, thorough research and for her words of wisdom.

Consider this: when it comes to science and research, women have long gotten the short of end of the stick.  Not only have women been historically excluded from medical research trials, but despite National Institutes of Health regulations mandating the inclusion of women and minorities in studies in order to obtain funding, research on women’s health has continued to lag behind their male counterparts’. Only recently has this issue reared its head again as findings from March, 2014  The Women’s Health Summit  demonstrate important disparities in the scientific process that highlight one of the most important issues facing women today:

“When we fail to routinely consider the impact of sex and gender in research, we are leaving women’s health to chance. The evidence on sex differences in major causes of disease and disability in women is mounting, as are the gaps in research.”

Not only are women routinely excluded from research on cardiovascular disease (despite its ranking as the number one killer of women, only 1/3 of clinical trials enroll women and only 1/3 report on sex-specific outcomes), but, women suffer twice as often from depression and yet, fewer than half of laboratory studies utilize female animals to evaluate metabolic differences. And these examples are the tip of the iceberg!

So, it’s no surprise that these gender differences also affect nutrition.

As my friend and menopause colleague Staness Jonekos points out in her new book, Eat Like A Woman (and never diet again): 

• It takes women’s stomachs an hour longer than men’s to empty after eating.
• For the most part, women have lower energy expenditure than their male counterparts due mostly to differences in body composition; notably, estrogen plays a major role in energy expenditure, appetite and body weight. An imbalance in hormones that are secreted by one gland can affect hormone levels in other glands.
• The thyroid, which Staness refers to as the ‘Metabolism Mama,’ is important for metabolism, energy, grown and development and the nervous system. When it’s out of whack, it can wreak havoc on weight, appetite and even mimic the symptoms of menopause. Moreover, research has demonstrated a direct interaction between estrogen and direct expression of thyroid sensitive genes; what this means is that if you are using hormones to manage your menopausal symptoms, you’ll want to have your thyroid checked.
• Cortisol, which I’ve written about frequently on Flashfree, is another important player. Produced by the adrenal glands,its primary role in the body is to regulate energy (by producing blood sugar or metabolizing carbohydrates, protein and fats) and mobilize it to areas where is it most needed. Research has shown, however, that  women have higher cortisol levels than men, and that certain women –especially those with greater amounts of abdominal fat — may be reacting to a large disruption in the release of cortisol that causes a greater than normal difference between morning and evening levels of the hormone. This disruption is believed to be related, at least in part, to exposure to prolonged physical and mental stress. The psychological component is huge, because it tends to trigger the desire to consumption of food that is high in fat and/or sugar, which also tends to promote abdominal weight gain.
• Staness also writes about the role of neurotransmitters, chemicals released by nerve cells that carry messages between the brain and organs. They can affect mood, appetite, sleep, heart rate, appetite and weight, among other functions. Poor dietary habits (low intake of dietary protein, poor carbohydrate choices or minimal omega-3s, for example) coupled with hormonal imbalances and excessive alcohol or caffeine can lead to neurtransmitter imbalances. The bottom line? Hormonal changes may affect the actions of neurotransmitters, which in turn, affect mood and lifestyle choices. Staness further explains that lifestyle habits can affect hormones, thereby affecting neurotransmitters. Think of an endless loop: chronic stress triggers cortisol, causes weight gain, cravings, affecting serotonin levels and thyroid functioning, which then influence metabolism, cholesterol, etc. WOW!
• Women’s digestion is also distinct from a man’s, in that we taste food differently. Staness explains that women are ‘supertasters,’ with varying sensitivities to bitter flavors depending on hormone levels. Women also have a higher risk for irritable bowel syndrome, acid reflux, acid related ulcers and other conditions due to the size of the esophagus, small intestine, colon and rectum.

Staness writes that “there are many confusing messages about what to eat or not eat surrounding us,” and she poses a critical question: “how can one message or one plan apply to everyone? We are all different and yet our basic needs as women are the same.” Toward that end, she offers up a dietary plan that supports women’s health through each life stage and addresses various dietary controversies, ranging from soy to animal protein to salt to caffeine. And, she reintroduces the food pyramid that she says, is one of the biggest factors contributing to the success of her previous book, The Menopause Makeover.  Notably, for all you paleo people out there, the ratios that Staness recommends are similar to the average portions consumed by our Stone Age relatives. The key?

• 25% of your calories should come from healthy fats
• 35% of your calories should come from low-fat, lean protein
• 40% of your calories should come from low- to medium-glycemic carbohydrates

Staness’ program is served up in three steps that includes approaches to meals, healthy emotions and exercise. However, she doesn’t stop there; she’s reached out to her favorite celebs and chef for recipes that should please any palate. And if you are seeking even more information, Staness offers additional tools and resources on her website .

What do you get when you combine sound science and nutrition? A plan that makes eating make sense…for women. Isn’t it time to change the paradigm? This seems like an awfully great place to start.

About Staness…

Staness Jonekos is an award-winning television writer, producer, and director, as well as an author and writer on women’s health issues. Her first book, The Menopause Makeover, was a pioneering work in the field of menopause, a highly visual and inspiring survival guide that challenged the conventional, old-style approach to managing menopause. She is a tireless advocate for women’s health, wellness and empowerment.  She has appeared on The Today Show, contributes to The Huffington Post, and has been featured in a variety of publications ranging from The Houston Chronicle to More.com.  Her co-author, Marjorie Jenkins, MD, FACP is  a Professor in the Department of Internal Medicine, Division of Gender-Specific Women’s Health Director and Chief Scientific Officer, Laura W. Bush Institute for Women’s Health Associate Dean for Women in Health and Science. Her motto? “You have to know the difference to make a difference.”

Eat Like a Woman: Does Science Support a Different Food Paradigm?

Posted by Liz on May 30, 2014 in diet | 1 comment

When it comes to science and research, women have long gotten the short of end of the stick.  Not only have women been historically excluded from medical research trials, but despite National Institutes of Health regulations mandating the inclusion of women and minorities in clinical trials in order to obtain funding, research on women’s health has continued to lag behind their male counterparts’. Only recently has this issue reared its head again as findings from March, 2014  The Women’s Health Summit  demonstrate important disparities in the scientific process that highlight one of the most important issues facing women today:

“When we fail to routinely consider the impact of sex and gender in research, we are leaving women’s health to chance. The evidence on sex differences in major causes of disease and disability in women is mounting, as are the gaps in research.”

Not only are women routinely excluded from research on cardiovascular disease (despite its ranking as the number one killer of women, only 1/3 of clinical trials enroll women and only 1/3 report on sex-specific outcomes), but, women suffer twice as often from depression and yet, fewer than half of laboratory studies utilize female animals to evaluate metabolic differences. And these examples are the tip of the iceberg!

So, it’s no surprise that these gender differences also affect nutrition.

As my friend and menopause colleague Staness Jonekos points out in her new book, Eat Like A Woman (and never diet again): 

• It takes women’s stomachs’ an hour longer than men’s to empty after eating.
• For the most part, women have lower energy expenditure than their male counterparts due mostly to differences in body composition; notably, estrogen plays a major role in energy expenditure, appetite and body weight. An imbalance in hormones that are secreted by one gland can affect hormone levels in other glands.
• The thyroid, which Staness refers to as the ‘Metabolism Mama,’ is important for metabolism, energy, grown and development and the nervous system. When it’s out of whack, it can wreak havoc on weight, appetite and even mimic the symptoms of menopause. Moreover, research has demonstrated a direct interaction between estrogen and direct expression of thyroid sensitive genes; what this means is that if you are using hormones to manage your menopausal symptoms, you’ll want to have your thyroid checked.
• Cortisol, which I’ve written about frequently on Flashfree, is another important player. Produced by the adrenal glands,its primary role in the body is to regulate energy (by producing blood sugar or metabolizing carbohydrates, protein and fats) and mobilize it to areas where is it most needed. Research has shown, however, that  women have higher cortisol levels than men, and that certain women –especially those with greater amounts of abdominal fat — may be reacting to a large disruption in the release of cortisol that causes a greater than normal difference between morning and evening levels of the hormone. This disruption is believed to be related, at least in part, to exposure to prolonged physical and mental stress. The psychological component is huge, because it tends to trigger the desire to consumption of food that is high in fat and/or sugar, which also tends to promote abdominal weight gain.
• Staness also writes about the role of neurotransmitters, chemicals released by nerve cells that carry messages between the brain and organs. They can affect mood, appetite, sleep, heart rate, appetite and weight, among other functions. Poor dietary habits (low intake of dietary protein, poor carbohydrate choices or minimal omega-3s, for example) coupled with hormonal imbalances and excessive alcohol or caffeine can lead to neurtransmitter imbalances. The bottom line? Hormonal changes may affect the actions of neurotransmitters, which in turn, affect mood and lifestyle choices. Staness further explains that lifestyle habits can affect hormones, thereby affecting neurotransmitters. Think of an endless loop: chronic stress triggers cortisol, causes weight gain, cravings, affecting serotonin levels and thyroid functioning, which then influence metabolism, cholesterol, etc. WOW!
• Women’s digestion is also distinct from a man’s, in that we taste food differently. Staness explains that women are ‘supertasters,’ with varying sensitivities to bitter flavors depending on hormone levels. Women also have a higher risk for irritable bowel syndrome, acid reflux, acid related ulcers and other conditions due to the size of the esophagus, small intestine, colon and rectum.

Staness writes that “there are many confusing messages about what to eat or not eat surrounding us,” and she poses a critical question: “how can one message or one plan apply to everyone? We are all different and yet our basic needs as women are the same.” Toward that end, she offers up a dietary plan that supports women’s health through each life stage and addresses various dietary controversies, ranging from soy to animal protein to salt to caffeine. And, she reintroduces the food pyramid that she says, is one of the biggest factors contributing to the success of her previous book, The Menopause Makeover.  Notably, for all you paleo people out there, the ratios that Staness recommends are similar to the average portions consumed by our Stone Age relatives. The key?

• 25% of your calories should come from healthy fats
• 35% of your calories should come from low-fat, lean protein
• 40% of your calories should come from low- to medium-glycemic carbohydrates

Staness’ program is served up in three steps that includes approaches to meals, healthy emotions and exercise. However, she doesn’t stop there; she’s reached out to her favorite celebs and chef for recipes that should please any palate. And if you are seeking even more information, Staness offers additional tools and resources on her website .

What do you get when you combine sound science and nutrition? A plan that makes eating make sense…for women. Isn’t it time to change the paradigm? This seems like an awfully great place to start.

About Staness…

Staness Jonekos is an award-winning television writer, producer, and director, as well as an author and writer on women’s health issues. Her first book, The Menopause Makeover, was a pioneering work in the field of menopause, a highly visual and inspiring survival guide that challenged the conventional, old-style approach to managing menopause. She is a tireless advocate for women’s health, wellness and empowerment.  She has appeared on The Today Show, contributes to The Huffington Post, and has been featured in a variety of publications ranging from The Houston Chronicle to More.com.  Her co-author, Marjorie Jenkins, MD, FACP is  a Professor in the Department of Internal Medicine, Division of Gender-Specific Women’s Health Director and Chief Scientific Officer, Laura W. Bush Institute for Women’s Health Associate Dean for Women in Health and Science. Her motto? “You have to know the difference to make a difference.”

Are hops the key to relieving menopausal symptoms?

Posted by Liz on Mar 10, 2014 in bone health, herbal medicine, hot flash | 0 comments

The other day, a colleague pointed me to an Andrew Weil piece on hops and menopause.  And while I’ve not checked out the association lately, I did write a few pieces over the years about the potential benefits of hops and hop extract for relieving hot flashes and even boosting bone health. So, I took a gander over at the National Library of Medicine database and ran across a minireview from 2013. Here’s a bit of information for those of you who enjoy a beer or two.

Hop extract (better know in scientific circles as Humulus lupulus) has had a long history of use as a medicinal herb, especially for gynecologic conditions. It is even recognized by the European Medicines Agency, which has published a monograph outlining its safety and effectiveness. But even more importantly, hops evidently contains a subclass of flavonoids — plant metabolites — that have been shown to be the most potent phytoestrogen known to date. Clinical studies in women suggest that it can offer some relief from hot flashes, help prevent osteoporosis and impact sexual desire. And the fact that it is the ‘most’ potent? It’s interesting because most people don’t realize that to truly benefit from genistein, the most potent phytoestrogen derived from soy, one must be exposed to it throughout their lifetime.  On the other hand, studies of 8-PN show that it is quickly absorbed and blood levels can also be reached fairly quickly so that women can benefit relatively shortly after taking a supplement. Less clear is the proper dosage need to alleviate menopause complaints. This hops extract has also been studied in vaginal gel form for vaginal atrophy, although no firm conclusions could be drawn for that use.

So far, the benefits of 8-PN appear to be limited to hot flashes, bone health and sexual motivation. The data on safety are less robust.

Will drinking beer help your hot flashes? The answer isn’t clear. But I still believe that there is hope for hops.

How to eat processed food. Guest Post by Danielle Omar, MS, RD

Posted by Liz on Feb 21, 2014 in diet | 0 comments

My friend and colleague Danielle Omar has been a contributor to Flashfree for some time now. When I read her post “How to Eat Processed Food” on her Food Confidence blog, I knew that I wanted to share it here. Sure, it’s odd that a registered dietician is actually sharing tips on how to eat processed foods versus why you need to avoid processed food at all cost, however, Danielle has taken a unique approach that regular readers of Flashfree and Guyside will appreciate.

Thanks for allowing me to cross-post this terrific information, Danielle!

I eat processed food.  And so do you.  It’s almost impossible not to. Food is “processed” as a matter of course to get it from the farm (or factory) to your table.  But wait, if you’ve done my detox or worked with me privately you know I’m all about clean eating and avoiding processed food.

So what’s the deal? Well, let’s start with what the word processed really means. Aside from what you can just pick and eat, most foods are processed in some way. At the same time, there are foods that people call “healthy” that to me are so processed they’re not even food.

Look at heart healthy olive oil. It needs to be processed in order for the oil to be extracted from it, right? So how do we differentiate between the good-processed and the bad-processed foods? You  might say that a good-processed oil is one that is naturally pressed and unrefined. A bad-processed oil is one that is chemically pressed and refined. Because we live in choice-overload at the grocery store it can be confusing. My clients send me emails all the time asking are these crackers better than those? Which yogurt is better? And one of my favorites, would YOU eat this?

So let’s clear up the confusion about the “P” word, starting with what I consider to be good-processed and bad-processed foods. Oh, and I can’t speak to every single food out there so here’s just a sampling of whatI eat.

Good-processed foods

• bagged veggies (yes, those are processed)
• frozen fruit and plain frozen veggies
• miso
• oils (as noted above)
• raw or dry roasted nuts and seeds (I’m not talking Planters)
• oats and plain oatmeal
• single whole grains (i.e., quinoa, millet, wild rice, etc.)
• canned beans (BPA-free like Eden foods) OR boxed beans (Whole Foods has these)
• tuna and salmon in a can (high quality stuff like Vital Choice, Tonnino, Wild Planet)
• dried fruit (no sugar added)
• Plain and organic yogurt (this is a sketchy area; lots of good yogurt that’s not organic or plain)
• goat cheese
• salsa
• granola (like KIND, Purely Elizabeth)
• crisp bread crackers (like WASA, Orgran, Finncrisp)
• energy bars (like Lara, KIND, 22Days)

I’ve got a bit of a hierarchy going with the good-processed foods. For one, I look for minimally processed items. These potentially boxed or bagged foods contain ingredients that I recognize and that I would use at home to prepare the food myself.  Yes, this means that I take a bit more time while shopping to read the ingredients. I don’t mind this because the grocery store is my partner in eating clean. It also means that just because a food is gluten-free or is made with quinoa or greens — that doesn’t mean it’s clean eats. Take, for example, this roasted garlic chicken frozen dinner, a gluten-free gem made with spinach from Lean Cuisine.

Ingredients: Water, cooked chicken tenderloin (chicken tenderloins, water, seasoning), modified corn starch, sugar, potassium chloride, yeast extract, dextrose, spice, onion powder, garlic powder, paprika), soybean oil, isolated soy protein, sodium phosphates), spinach, skim milk, onions, carrots, 2% or less of modified corn starch, cheese flavor (cultured milk, salt, enzymes), soybean oil, white white, butterfat, Asiago cheese, salt, cheese flavor (cheddar cheese, cultured milk, salt, enzymes), water, salt, enzymes, cultures, phosphoric acid, xantham gum,  seasoning, (autolyzed extract, flavors, water, chicken powder, chicken fat, sugar, sodium lactate, sodium, phosphate lactic acid) potassium chloride, roasted garlic, dehydrated onions, basil, enzyme modified Parmesan cheese, puree, whey, yeast extract, whey, carrageenan, spices, caramel color, chicken fat flavor, cultured whey, turmeric. 

I don’t cook with many of these ingredients. For me, I just don’t want the added chemicals (read: toxins) clogging up my cells. I’ve got enough of those coming in from just living and breathing. I’m thinking you probably don’t either. So my answer to this is simple: I don’t buy the Lean Cuisine. Instead, I buy some chicken breasts, sprinkle on some spices, and cook at 375 for about 25 minutes. It really is that easy. I can do it and I don’t even eat chicken.

Bad-Processed Foods

The list of these foods is long and I will not even try to do it justice here. I will just say that these foods areextensively processed in order to be edible, they are not found as is in nature, or they are foods processed using chemicals that I don’t want to be eating. I’m talking mostly about GMOs, additives, preservatives and artificial flavorings. Now some in the food industry might argue that the healthiest food in the world is processed. And that food fortification plays a large role in meeting our nutrient needs. And that processing helps enhance and preserve food quality. All of that may be true. Whole grains are processed and I encourage you to eat them. However, you can get your whole grains in their natural state (see my good-processed list above). You don’t have to buy into this (yes, this is an extreme example):

Ingredients: Sugar, corn flour blend (whole grain yellow corn flour, degerminated yellow corn flour), wheat flour, whole grain oat flour, oat fiber, soluble corn fiber, contains 2% or less of partially hydrogenated vegetable oil (coconut, soybean and/or cottonseed), salt, red 40, natural flavor, blue 2, turmeric color, yellow 6, annatto color, blue 1, BHT , Vitamin C (sodium ascorbate and ascorbic acid), niacinamide, reduced iron, zinc oxide, vitamin B6 (pyridoxine hydrochloride), vitamin B2 (riboflavin), vitamin B1 (thiamin hydrochloride), vitamin A palmitate, folic acid, vitamin D, vitamin B12.

All of you Froot Loops lovers are cringing right now, aren’t you? Please don’t be fooled into thinking that a bowl of bad-processed cereal in the morning is good for you because it has whole grains in it. Because it also has red 40 and blue 2. Oh, and yellow 6. And blue 1.

If whole grains are what you’re after, it’s save to say that this would be a cleaner, good-processed choice:

Ingredients: Whole grains (gluten free oats, brown rice, buckwheat, amaranth, millet, quinoa), evaporated cane juice, flax seeds, chicory root fiber, canola oil, molasses, cinnamon, sea salt, Vitamin E

Processed food does not have to be a curse on society. It can be a part of a healthy, clean eating lifestyle —  if you choose good-processed foods most of the time. But to me, eating clean is about more than just choosing the right nutrients on an ingredient list. It’s about how your food is prepared. It’s about eating food mostly in it’s natural state.

Yes, processed food is convenient and sometimes necessary, but preparing your own food is a necessity, too. One that takes a little more time, a little more confidence and a little more knowledge of cooking than does tearing open and bag or box and digging in. But I promise, the more you do it, the better you’ll get at it, and the more you’ll appreciate it.