Are soy products safe?

I work mainly with weight loss, and many of the products contain soy of some form.  The most-asked question I hear concerns the safely of soy.  The clients have heard that soy contains estrogen and can cause a whole host of problems.  A quick Google search pulls up everything from the health effects to the dangers of soy.  It is difficult to get a clear answer to the question on health.  Much of what one finds is anecdotal, under-researched (meaning only one or two studies), or are studies funded by organizations that are financially biased.  So what is the truth?  Are soy products safe for us to consume?

What we do know is that many of the studies that are available do not show that soy product consumption causes ill health.  Animal studies on soy protein isolate have shown that it reduces tumor incidence and growth (NCI, n.d.).  It is important, though, to note that humans and rodents metabolize soy products differently.  However, epidemiological and clinical human studies have been promising.

A big concern is whether or not soy products will cause or promote cancer.  Actually, studies show that the consumption of soy products may actually reduce the risk of breast, colon, and prostrate cancer (pcrm, n.d.).  A study run on men has shown that soy protein isolate may increase estrogen excretion and increase the 2:16 OH-E1 ratio, which is associated with lower prostrate cancer risk (Hamilton-Reeves, et al., 2007).  Also, epidemiological studies have shown that women who ate more soy had less breast cancer (McCullough, 2012).  I am still looking for studies that show that soy products cause cancer.

When it comes to breast cancer specifically, it is generally better to block estrogen receptors so the estrogen will not stimulate breast tumor growth.  Isoflavones from soy may act like estrogen; however, they also block more potent natural estrogens from binding to the estrogen receptor, stop the formation of estrogen in fat tissue, and have anti-oxidant and anti-inflammatory properties (McCullough, 2012).  These are all good things when it comes to preventing cancer.

Another big concern about soy products is their effects on the thyroid.  While soy products appear to have no adverse effects on the thyroid, isoflavones may take up some iodine that is used to make thyroid hormone (pcrm, n.d.).  This means that people consuming soy may need more iodine.  Iodine is found in many plant foods and in iodized salt.  The best thing is to be sure to check up on your thyroid’s health every few years.

In short, soy is an excellent source of protein, it contains several phytochemicals, and it may help protect against hormone-dependent cancers (ACS, 2012).  Some studies suggest that the cancer-preventing properties (particularly breast) are better when soy products are consumed from childhood.  However, other studies show benefits for all ages and both sexes.  The take away is if you choose soy products, then continue to do so.  For best results, choose to enjoy organic.  I will discuss why in another post.

ACS (2012)  American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention.  Retrieved on July 25, 2014, from http://www.cancer.org/acs/groups/cid/documents/webcontent/002577-pdf.pdf

Hamilton-Reeves, Jill M.; Rebelo, Salome A.; Thomas, William; Slaton, Joel W.; Kurzer, Mindy S. (2007)  Soy Protein Isolate Increases Urinary Estrogens and the Ratio of 2:16alpha-Hydroxyesterone in Men at High Risk of Prostate Cancer.  The Journal of Nutrition 137(10): 2258-2263.  http://jn.nutrition.org/content/137/10/2258.long

McCullough, Marji (2012)  The Bottom Line on Soy and Breast Cancer Risk.  Retrieved on July 24, 2012, from http://www.cancer.org/cancer/news/expertvoices/post/2012/08/02/the-bottom-line-on-soy-and-breast-cancer-risk.aspx

NCI (n.d.) Soy Protein Isolate.  Retrieved on July 24, 2014, from http://www.cancer.gov/drugdictionary?cdrid=42493

PCRM (n.d.)  Soy and Your Health.  Retrieved on July 24, 2014, from http://www.pcrm.org/health/health-topics/soy-and-your-health

Body Type and Body Image: How To Find "Normal"

I work in an industry where I see people with all different body shapes and sizes.  Most of these people are looking to lose weight and get back in shape for health reasons or because they are just not happy with how they look.  I always ask about goals in the assessment, and I find that many of the people who want to lose weight describe or show me a picture of a body type very different from theirs.   They start talking about trimming the waist, hips, thighs, and arms without taking into account their natural shape.  Let’s face it; a stocky, solid build like mine will never be the willowy, tall, long-limbed person we see in the magazines.  I find this disconnect between body type and body image to be very fascinating.  That fascination made me question how much of it was an actual disconnect and how much of it was lack of education on the different body types.

Let’s start with the body types.  There are three main body types:  ectomorph, mesomorph, and endomorph.  A person could be a combination of ecto/meso or meso/endo (me), but these are the main three types.  Each type has its particular looks and dietary needs.

Ectomorphs tend to have smaller frames and be thin.   They have smaller joints and a light build.  Their faster metabolism means they have difficulty gaining weight.  These are the people who need to eat more meals and can have a greater proportion of carbohydrates.

The mesomorph tends to have a larger frame and an athletic build.  They have a rectangular body shape and can gain muscle easily.  They can also gain fat easily, so they need to be careful of their caloric intake.   This is the prime body type for body building.  They tend to need a slightly higher amount of protein and a slightly smaller amount of carbohydrates than the ectomorph. 

The endomorph tends to have a solid frame and is generally shorter and stockier.  They gain fat easily.  Their slower metabolism makes it hard to lose fat once they gain it.  These are the people who need to combine strength training with cardio and need to eat fewer carbohydrates and more protein. 

All of these body types are beautiful.  I love nothing more than people watching and seeing someone who is very comfortable with his or her body type and knows how to accentuate the positives.  I also find it frustrating when I see one particular body type dressing in a style that would best on another body type; however, that is content for a different blog post.

What is the difference between body type and body image?  We see our body type in the mirror, or do we?   Our body type is our actual physical characteristics.  It is objective and definable.  Our body image is what we see in the mirror.  It is subjective and can be positive or negative.  There is a theory that our body image is connected to the sensory input from various parts of the brain to the insular cortex.  If there is some disconnect, then we “see” a different integrative model of the body than what is actually there.  It is an interesting theory as it lends credence to the “positivity begets positivity” movement to improve body image.

How can we ensure that our body image focuses on our actual body type and keep that negative self-talk at bay?  There are several ways.  First of all, actually look for the positives.  For example, my body type has curves.  Curves are good.  My body type also responds well to a healthy diet and moderate exercise.  That is also good as I would much rather read a book or write than exercise, so being able to keep my weight healthy through moderation works well for me.  Take the time each day to find the positives in your body type.  Start small with 3-5 things you actually do like.  Before you know it, you will be looking at your body through the lens of love and acceptance and not with negativity and criticism.

Second, and very importantly, retrain the language you use about your body.  I was bulimic for years and when my then-3-year-old daughter announced she was “fat” and refused to eat anything for a week, I was determined to break the cycle.  Only positive language was allowed.  Food was nourishment for the health and well being of the body.  We started to speak lovingly about the body and stopped the self-criticism.  As a result, I now have a 17-year-old who is comfortable in her own skin and I no longer feel like food is an enemy.

Third, find activities that allow you to take time to actually feel your body and revel in its strengths and abilities.  Lift weights to gain strength and definition.  Try walking, running, or riding a bike.  Find that activity that you enjoy and make the time to do it.  If you are unsure of where to start, hire a trainer for a few sessions.  Taking the time to seek advise from an expert ensures you are doing what is best for your body type and that you are using correct form to avoid injury.

Last, take time to work on the relaxation and realignment of the mind and body; in other words, take time to pamper yourself and just breathe.  MELT, yoga, and Tai Chi are great as they allow you to be in the moment and connect the mind with the body.  Try a massage and ask the therapist to focus on the parts of your body that need the most attention (aka, the parts you are trying to love).  If you are having a very difficult time reconciling your body image with your body type, try Tapping to work through the issues. 

The long and short of it is everyone has a body type.  Once we learn our type and eat and exercise for our type, we learn how to be healthy.  It is in being healthy that we learn to love ourselves and revel in our uniqueness. 

MELT and weight loss

What is this thing called MELT?  For those who do not know, MELT is a self-treatment technique created by Sue Hitzmann that manipulates the fascial system.  The fascia is the connective tissue that runs as one piece under the skin and connects your left ear to your right big toe.  MELT treats the connective tissue as a whole to rehydrate the system.

Why rehydrate?

When the connective tissue is properly hydrated, there is more effective communication between the connective tissue, nerve endings, and the autonomic nervous system.  This is calming to the parasympathetic system (your fight or flight system) and can reduce stress, can reduce cortisol levels, and can encourage better quality sleep.  While dehydration of the connective tissue is normal, MELT may help to reduce and repair the process.

How does this help weight loss?

The rehydration of the connective tissue can reduce your sugar cravings.  It also can help improve cell metabolism because the cells are no longer protecting themselves from starvation.  This means the cells are no longer working to preserve fluids inside, so nutrients, minerals, and available fluids can flow properly through the cell membrane.

Essentially, MELT is a self-help treatment that empowers you, the client, to improve movement and flexibility; thus, reducing pain and anxiety.  The pleasant side-effect is you  feel better, you sleep better, and you suffer fewer cravings.

For more information:

Www.meltmethod.com

Www.alignment-studio.com

Stress and Weight Loss--or Lack Thereof

“If you win the rat race, you are still a rat.”

We are conditioned to strive to win the rat race and to keep up with the Joneses.  These are the ideals that have shown society that we have “made it”.  However, we have to ask ourselves one not-so-simple question:  at what cost?

When we push our bodies and minds to the breaking point, when we focus only on success, we tend to forget what is really important—our health and mental well-being.   When we are under constant stress, we end up unhappy and overweight.

What happens when we allow ourselves to continually be under stress to perform?  Physiologically, we destroy our ability for the parasympathetic system to relax and we short-change our body’s ability to “recharge the batteries” and repair any damage done during the day. The simple truth is if we are stressing out ourselves over being “top dog” all the time, we lose.  We lose our hairline; we lose our waistline; we lose our health. 

Since I primarily work with stress-out people who are looking to trim the waistline, let us focus on how the stress of running the rat race affects your body’s ability to burn fat.  Our body produces cortisol when it is under stress.  Constant stress blocks leptin production.  Between the increase in cortisol levels and decrease in leptin levels, we now crave fat and carbohydrates.  This chemical imbalance makes it to where our bodies will not release the fat, and we will store a great deal of the fat around the abdomen.

Hans Selye describes three different stages of stress.  First, is the alarm stage.  This initial stage of stress is commonly called the “fight or flight” stage.  The body releases epinephrine and cortisol to give our bodies a quick boost of energy to get away from the thing that set off our alarm system.

But what happens when that thing that caused the alarm is not a thing, but a constant stressor in our lives (think work, anxiety, etc.)?  Then, we start moving into the resistance stage.  Our bodies are on a lower level of alertness; however, we are still producing too much cortisol and our blood glucose levels remain high.  Our sleep patterns are disrupted.  Our eating habits start to shift.

If we do not address that which is stressing us, we will move into the exhaustion stage.  In this stage, our bodies are overloaded and our hormone levels are very much out of whack; we have exhausted our body’s resources.  This is the time when we are at the greatest risk for disease and obesity.

You must deal with your stress if your health and well being are your top goals.  There are many ways of reducing stress; however, you must first figure out what is causing the stress.  This can be done through tapping (a deceptively simple method of working your meridian lines), meditation, journaling, or talking with a friend or professional—you need to decide what method, or methods, works for you and take the few minutes a day to decode your stressors.

Once you have figured out what is causing your stress, it is time to take action.  Perhaps it is a matter of taking a walk to clear your mind after work.  Perhaps you need to MELT or tap for a few minutes every morning.  Whatever coping skill you choose, the point is to take time to sit back and enjoy yourself sometimes.  You deserve to get to know you.

Once you take the time to relax and breathe, you will notice a wonderful thing happening.  You will no longer worry about the stuff, and you will begin to focus on carving out time to spend with the important people in your life—your self included.

Additional information:

www.alignment-studio.com

www.meltmethod.com

www.tapping.com

http://www.currentnursing.com/nursing_theory/Selye%27s_stress_theory.html

Health Problems That Affect Women Differently Than Men

When discussing women’s health, it is important to remember that women and men are different in both how they show symptoms and in how they are affected by certain diseases and health problems.  While the list notes five health problems, this post will focus on two. 

According to NIH, the following health problems affect women differently than men:

·      Women are more likely to die following a heart attack than men.

·      Women are more likely to show signs of depression and anxiety than men.

·      The effects of sexually transmitted diseases can be more serious in women.

·      Osteoarthritis affects more women than men.

·      Women are more likely to have urinary tract problems.

                                    (NIH:  National Institute of Child Health & Human Development)

Heart Disease/Stroke:

Heart disease is the leading cause of death for men and women in the United States.  However, women tend to have a delay in treatment for their disease.

There are certain stroke risk factors that are unique to women:  birth control pills, pregnancy, HRT, frequent migraines, waist circumference greater than 35.2”, and high triglycerides.  Diabetes also increases the risk of stroke for women, possibly due to the loss of estrogen through menopause.

Osteoarthritis:

Osteoarthritis includes joint pain, joint stiffness, and joint swelling, and is the most common form of arthritis.  However, women tend to be recommended for joint replacement and treatment less than their male counter parts.  The risk factors that are unique to women include:

·      Biology:  a woman’s joints move more due to looser tendons and wider hips.

·      Genetic Predisposition

·      Hormones:  estrogen protects cartilage from inflammation, and a woman’s estrogen levels drop during menopause.  Also, giving birth, HRT, and early puberty (≤11 years of age) increases the risk of osteoarthritis.

·      Obesity:  more women than men are obese—every extra pound a woman weighs puts 3 extra pounds of pressure on the knees and 6 extra pounds of pressure on the hips.

                                    (everydayhealth.com/osteoarthritis)

The long and short of it is women need to be proactive about their health.  Women need to realize that they are different than their male counterparts and need to advocate for their health issues.  If a woman has one or more risk factor for a disease or health problem, it is important to take steps toward a healthier lifestyle.

About the Author:

Victoria Gravini is the owner of Alignment Studio, LLC and has spent the greater part of 35 years studying the human body and nutrition.  She is a Nutrition and Wellness Specialist, NASM CPT FNS, and MELT Hand and Foot Instructor.  She specializes in nutrition, stress reduction, and pain reduction.  She can be found at Tenley Sport and Health or online at www.alignment-studio.com

Resources:

www.cdc.gov/women/

www.everydayhealth.com/osteoarthritis/osteoarthritis-and-gender.aspx

www.nlm.nih.gov/medlineplus/womenshealth.html

www.womenshealth.gov

What happened to My New Year's Resolution?

Ok.  You’ve joined the gym, you’ve bought the vegetables, you’ve bought the self-help books.  What now?  What can you do to keep up the momentum and avoid the dust build up on the gym shoes and that slippery slope back into refined foods?  What should you do if you either have not even started your new year’s resolutions or if your have already “fallen off the wagon”? 

These are all concerns that become very real at this time of year.  January 1^st comes and almost everyone makes a New Year’s resolution or two.  February 1^st comes along, and many of those New Year’s resolutions have been blown.  Does that mean we should just throw in the towel?  No, of course not.  It just means you now have a chance to start over.

1)  Ask yourself is if you set a resolution that you really want, or did you set a resolution that you “should” do.  Not sure?  Then create a “pros” and “cons” list.  If the “pros” outweigh the “cons”, then you probably did want it.  If they are equal, or if you are not able to come up with many “pros” that you actually believe, then you need a different resolution.  You have to really want that goal for it to be attainable.

2)  Were you specific?   A “mamby-pamby” resolution is easily set aside.  What, exactly, is your resolution and what, exactly, do you need to do to attain it?  The more detail you put into your plan, the more likely you will stick with it.

3)  Are you being realistic?  Your resolution should actually be attainable.  For example, avoid using “never” and “always” when setting a resolution.  It is unrealistic to never eat chocolate cake again; however, it is very realistic to eat only a small slice of cake for special occasions.  Remember:  we crave what we cannot have.

4)  Break your larger resolutions into bite-sized pieces.  Have you ever heard the old adage:  How do you eat an elephant?  One bit at a time.  The same goes for large goals.  If you’re resolution is to lose 50 pounds and reduce the risk of type 2 diabetes, then break that 50 pounds into 5-7 pounds a month.  Then, celebrate the small successes in a way that does not sabotage your resolution.

5)  Write it down and enlist support.  Find what visual aid works best for you.  Some people like vision boards, some use Pintrist, some want photographs or quotations in a prominent place.  Then, tell your friends and family.  People who enlist support are more likely to attain their goals.  Those rough patches are less rough when someone is counting on you or is cheering you on.

6)  Plan for sabotage.  Take full stock of what habits will need to change.  Replace the bad habit (like snacking) with a good one (like walking).  Do not just try to give up a bad habit; denial is setting yourself up for failure.  The best thing to do is to know your triggers and be prepared.  A good read on this is Art Markman’s Smart Change:   Five Tools to Create new and Sustainable Habits in Yourself and Others.

7)  It is time to jump into it with both feet.  You have followed steps 1-6 and are fully prepared, so just start. 

8)  Allow for slip-ups.   Everyone will slip up at some point.  Forgive yourself and move on.

9)  Focus on the journey, not the destination.  If you are focused on how far you have yet to go, then you will get discouraged; however, if you focus on the small successes and the things you are learning and experiencing on the way to your destination, then you are more likely to stay on track.  Also, a New Year’s Resolution is not just for New Year’s Day.  If you have fallen off the wagon, recommit.  Try for 24-hours, then 48-hours, then 72-hours, etc.

What happens if you find that you still need help?  Then perhaps it is time to turn to a professional.  Looking to develop an effective workout routine or to get out of a workout rut?  Hire a personal trainer.  Looking to eat healthier or lose weight?  Hire a nutrition expert.  Looking to organize your finances or prepare for retirement?  Hire a financial advisor.  Looking to clear out clutter?  Hire a personal organizer.  Spending a few sessions with an expert will help you not only refine your goal, but will also ensure you follow through.

Good luck and congratulations on your successes!

The Power of Proper Hydration

We all know how important it is to drink water.  Hydration is important to our cardiovascular system, nervous system, muscular/skeletal system, digestive system, and fascia system.  Even slight dehydration can cause problems in any of our systems and disrupt any number of electrical and chemical impulses our body needs to function properly.

To give an idea of how important proper hydration is, take into account that our muscle cells are 70-75% water and our fat cells are 10-15% water (Holm, n.d.).  We have heard that a person can only survive a few days without water before the body shuts down.  Why is water so important for us? 

·      Proper hydration helps us control our body’s temperature.  When we over heat, we sweat; however, when we are dehydrated, the body stops sweating and we cannot cool ourselves.  At this point, heat stroke and heat exhaustion are a possibility.

·      Proper hydration may help prevent nutrition-related, non-communicable diseases (Popkin et al, 2010).  This makes sense.  If our system is hydrated, our bodies will properly digest food and nutrients will absorb through the intestinal walls.

·      Proper hydration assists in mineral balance.  When we dehydrate, our muscles will start to cramp and we lose coordination.  This goes for the heart, too.  The heart is a muscle and needs water to function properly.

·      Proper hydration assists kidney function by providing less stress on the kidneys (Popkin et al, 2010). 

·      Proper hydration affects our cognitive function.  Our mood is elevated, our concentration is better, our short-term memory function improves, and we are more alert (Popkin et al, 2010).

·      Proper hydration keeps us from being constipated.  Try drinking water if things are just not moving along.

·      Proper hydration lubricates our joints and cushions our organs and tissues (Holm, n.d.)

·      Proper hydration helps us lose body fat, maintain body weight, and/or gain muscle.

We gain and lose water throughout the day.  Water is gained through ingestion as a beverage or in our food.   Our body will also make a small amount of water as a byproduct in our metabolic processes.  We lose water through breathing, bowel evacuation, and sweat.  Our goal is to maintain homeostasis (balance) by determining how much water our body needs to ingest in order to counterbalance the amount it loses. 

This amount varies from person to person, but drinking 64-oz throughout the day is a good start.  Another way to check is to notice if you are thirsty; if you feel thirst, then you are already dehydrating.  Lastly, check your urine.  If it is bright and has an odor, you are probably dehydrated; it should be light and smell-free.  The exception to this would be as a side effect for certain medications. 

Water is the best way to hydrate the body.  However, what happens if you just cannot stand drinking water all day?   You can try a couple of things. 

·      Try putting lemon rinds, mint, and ginger into a jug of water and let it steep overnight.  This is a tasty infusion that is good for your digestive system.

·      Try creating your own infusion that does not include alcohol or sugar.  Oranges, apples, kiwi, lemons, limes, mint, ginger all work well.  Just be sure to steep overnight and strain the water before drinking.  You are going for the flavor, not the added calories.

·      Try herbal teas, preferably decaffeinated.  These can be found in teashops across the country.  If weight loss is your goal, do not add sweetener.  Go for flavors you like and will enjoy.

·      Avoid caffeine, sodas, coffee, and sugary drinks.  Diet sodas are also out.  Your goal is to hydrate the system, not to add sugars and unnecessary chemicals.

Good luck and happy hydrating!

Holm, Paige (n.d.)  Water and Hydration.  Retrieved on January 22, 2014, from www.health.arizona.edu/health_topics/nutrition/general/waterhydration.htm

Popkin, Barry M; D’Anci, Kristen E.; Rosenberg, Irwin H.  Water, Hydration and Health  Nutrition Review 2010  August; 68(8): 439-458.