Soy and Breast Cancer

This morning I have soy on my mind. It all started when I woke up and checked my blog and saw a question from a friendly blogger, Balance, Joy, and Delicias! She asked me about soy and breast cancer, which is a question that every dietitian probably gets asked often.

The hype about soy and breast cancer all started when researchers started seeing a positive correlation between women taking estrogen supplements and the increased prevalence of breast cancer. What does soy have to do with estrogen? Well, soy contains beneficial isoflavones, which actually act as plant estrogens.

Currently the information people are receiving is very mixed, but from a professional point of view I have read plenty of journal articles and taken enough classes (especially a supplement class I took last quarter) to confidently recommend soy as a part of a healthy diet. It seems that taking supplemental doses of soy, which is usually means you are consuming well above the 26 grams that are recommended each day, is where the problems begin.

My grandmother had breast cancer, therefore I have a higher risk for developing breast cancer. Do I still consume soy? Indeed. Do I take soy supplements? Not a chance. More and more research is now coming out that actually suggests that childhood soy intake has a significant association with reduced breast cancer. Another study actually found that a high intake (there was no definition of "high", but I am assuming they mean 26 grams or slightly more, not supplemental doses) in adolescent and adult years was associated with 20-25% reduction in breast cancer (Source: Today's Dietitian Magazine).

Other health benefits of soy:
Bone health for post menopausal women
Cholesterol reduction
Triglyceride reduction
May increase HDL (good cholesterol)

Sources: Soybeans, tofu, soymilk, tempeh, soy nuts, soy flour, miso, SOYJOY!




Bottom Line: If you still aren't convinced about the benefits of soy, you're not alone and it's ok to not include it in your diet. However, research has convinced me that it is ok, and actually beneficial, to include about 26 grams of soy into your diet regardless of any family history of breast cancer. The most readily absorbed form of soy is fermented soy (miso and tempeh) and soy is absorbed better when consumed with some type of probiotic (Source: Maureen Garaghty of OSU).

Coffee=Goodness=Memory

Good morning!! I woke up this morning and saw something outside that I was not used to seeing: SUN! Finally, no rain. At least until next week :( Hopefully I can make some time today to go outside and enjoy this rare occasion. Right now I'm eating my cereal and drinking my favorite morning brew. Not beer, coffee. I figured this would be a good opportunity to discuss an article I recently read in Nutrition Action Health Letter:


I'm 26 years old and already experiencing memory loss. Anyone else have this problem? It's never anything big, but I'm always pretty pathetic when it comes to remembering names and I sometimes find myself in a room trying to remember why I walked in there in the first place. I know it's normal to have slight memory loss as we age, but already?! At this point in my life I'm not too worried about it, but I surely don't want it to get much worse anytime soon.

Here are some research-based ways to prevent premature memory loss:

1) Watch your waist size. One study showed a tripled risk for dementia in those with a larger waist in middle age (out of 3,600 participants). Women, try to stay under 35 inches. Men, try to stay under 40 inches.

2) Lower your blood pressure. Hypertension in midlife has been associated with dementia. So, watch your salt intake, get plenty of calcium and potassium in your diet, and try to maintain a healthy weight (most important). Blood pressure should be at or below 120/80.

3) Drink coffee!! Several studies have shown less dementia in people who drink coffee (3-5 cups a day!). This doesn't include decaf coffee. The 3-5 cups of coffee should provide about 400-500 mg of caffeine, but don't start drinking tons of coffee just to prevent dementia. Some literature actually says more than 250 mg of coffee can be bad for your health, but in my opinion this really depends on the person. If you are healthy, with no serious health conditions, and are not taking any medications that may interact with caffeine, 3-5 cups of coffee shouldn't hurt you.

I like to add soy milk to my coffee, as a substitute for a little bit of creamer. I also drink my coffee black a lot of times. Either way, I suggest trying not to add too many "extras" to your coffee because the extra sugar, fat, and calories can add up fast! Try to be simple, and enjoy.


Bottom Line: No one wants to loose their memory. Once again it comes down to staying fit and controlling your blood pressure in order to prevent memory loss. Including some coffee is a good idea as well.

*** Information from Nutrition Action Health Letter

Healthy Carbohydrates; No, It's Not An Oxymoron

Well it's Tuesday and again I am not looking forward to walking outside. Nick and I ended up turning on the heat last night, I can't believe it! Anyway, today I am going to discuss the wonderful topic of carbohydrates. It's so interesting to ask people what they think of when they hear the word "carbohydrate". Right now I'm enjoying my favorite meal of the day; my bowl of cereal (Fiber one, Multi-Grain Cheerios, Frosted Mini Wheats, frozen blueberries and soymilk) It's DEEEELICIOUS!

Since becoming a dietitian there are about three questions that I get asked all the time. One of those questions is "do carbohydrates really make you fat?". My answer to this question has actually changed through the years, as I've learned more about metabolism, microbiology and the body.

When the Atkins diet started to become very popular I was in school getting my undergraduate degree. I remember hearing about the diet and being disgusted by the diet plan of eggs, bacon, steak, burgers, and no fruits, vegetables, milk, or bread. I didn't understand how anyone could consider this a healthy diet, but to my surprise I read about the diet and found that many times this diet caused great weight loss and did not effect cholesterol! Of course, as I learned more about the diet I learned that most people did not keep their weight off for any long length of time and other problems were associated with the diet, such as kidney issues.

My first, and current job, as a dietitian was at a weight loss clinic. I learned right away that the product that I was going to be educating clients on was a low carbohydrate product, meant to provide all the necessary vitamins and minerals in a low calorie, low carbohydrate, and high protein formula. For me this was different than Adkins because the program was medically monitored, provided all the necessary nutrients, and included a maintenance plan for people to follow as they slowly started adding carbohydrates and more fats back into their diet.


Last month I read a book that has changed my perception of low-carbohydrate diets. The photo above is the book to which I am referring. After reading this book I can finally explain why Adkins dieters do not have a significant increase in cholesterol after eating pounds of steak and eggs. I'm still not a fan of the diet, at all, but I am more open to the ideas of low-carbohydrate diets, as long as they do not require eliminating entire food groups and they don't push high-fat meats. One of my favorite diets that I like to recommend is the South Beach Diet. This diet is similar to Adkins in some ways, but it allows for fruits and vegetables, it highlights the importance of lean protein sources, and the plan is realistic enough for someone to follow for their whole life. I also like the fact that the South Beach Diet gives people information about making better carbohydrate choices.

The bottom line is this: If you really need to loose weight, to the point where if you do not it can be a serious medical issue, than I would recommend finding a good low-carbohydrate diet plan. If you just need to loose 10 or 20 pounds, if you want to keep weight off that you have lost, or if you just want to be healthier all around, my advice is to focus on "good carbs" rather than "low carbs". By "good carbs" I mean:

Whole grain breads (my favorite is Brownberry, extra fiber)
Whole grain crackers, cereals
Fruits
Vegetables
Popcorn
Granola
Sweet potatoes



Bottom line: Basically you don't want to eat anything white. The more fiber, the better. The so called "simple-carbohydrates" are what will spike your insulin and make you hungry, even if you've just eaten! Stay away from simple carbohydrates to keep weight off AND stay healthy. Carbohydrates don't make you fat, but too many simple carbohydrates will not help if you are trying to loose weight.

Meanwhile, I am going to finish my yummy cereal and enjoy every carbohydrate-filled bite!

PMS

On this beautiful Palm Sunday morning in Columbus I have decided to write about a not-so-beautiful topic; PMS. While men may not think this is an issue that they have to deal with, I'd beg to differ. I've lived with my boyfriend, Nick, for two years now and I'm sure if you asked he would say it effects him just as much as it effects me. Bad moods seem to be contagious, and my number one symptom during PMS is moodiness (sorry Nick).

Other symptoms: bloating, anxiety, slight depression, acne

The good foods for PMS include calcium (the soymilk represents calcium, but other great calcium sources are yogurt and low fat cheese), vitamin E and magnesium (the almond butter represents this, because almonds are high in both vitamin E and magnesium. Other great sources are nuts and spinach), and low sodium (you can barely see it, but the last object on the left side of the picture is garlic powder, which represents substituting your salt with another spice).

The bad foods/drinks are on the right. Basically salt is my (and probably most women's) worst enemy during PMS. Why? Salt causes us to become bloated. During PMS our bodies are more susceptible to bloating, therefore high amounts of salt will just make the bloating worse. Another problem for me (and probably most women) is beer! Personally, beer causes me to become more bloated, more gassy, and I even think it has a negative effect on my mood. I try to stay away from beer completely (just during those 3-5 days...) I actually really enjoy a good beer, but that's for another day.

Last night was my dad's birthday. What did he want for dinner? Italian! Both my grandma and grandpa were Italian, therefore I basically grew up eating lasagna, gnocchi, and wedding soup. Of course when a women is PMSing, eating out is probably not the best idea. Why? Most restaurants like to pile on the sodium. When I heard that my dad wanted Italian I had another problem on my hand, CARBOHYDRATES! For me, and most women, carbohydrates are also a contributor to the bloated feeling we often have. The picture to the right is my selection from last night's high carbohydrate (pasta and bread) and high sodium (sauce, sausage, high fat and processed cheese) menu. I focused on healthy oils, cooked vegetables, and protein. The picture isn't the greatest, but I have vegetables, mussels, calamari (not fried), shrimp and salmon. I didn't have any bread or pasta, and I assure you I was quite satisfied. Yum!