What to Look For In A Protein Powder

Choosing a Protein Powder

 

There are so many protein powders on the market that it can be confusing as to which one is best for you.  I have created a list of what to avoid and what you want in a protein powder along with some of my brands to choose from.

What to Avoid in a Protein Powder

I am glad when clients bring their products in with them so that I can see and read the label or if not, I ask them to take a picture of it and send it to me so I can look it up. You might be very surprised to find out that your protein powder has some hidden ingredients that are not good for you! Many of us make our purchase based off the front of the label. It is always important to read the back too!

Artificial Sugar: This is a big one.  Many people swear their protein powder is very healthy and yet I see sucralose on the label. Avoid artificial sugar at all costs. There is nothing good about it. It can lead to elevated blood sugar, sugar cravings, weight gain and much more.   But more importantly, is disrupts the gut microbiota!

Soy: ugh! Processed soy is not healthy for you.  Fermented soy is healthy if you can tolerate soy.  Many people unknowingly have a soy protein sensitivity. It is best to avoid it. There are many other healthier vegetarian options to meet your protein needs.  It can have estrogen mimicking properties and it can suppress thyroid function.  For more information on soy go to http://trufoodsnutrition.com/consuming-soy-and-its-dangers/

Casein: For many, just like soy, they have a casein sensitivity and are not aware of it. Also, many casein protein powders can contain toxic residue due to the extraction process. While many may disagree since casein is known to boost muscle growth in those who are working out.  Read Dr. Mercola’s article for more information on why he does not recommend a casein protein powder https://fitness.mercola.com/sites/fitness/archive/2016/09/30/casein-protein-supplements.aspx

If you really want casein for muscle building, I suggest find a place to purchase raw milk shares instead. 

What to Look for in Your Protein Powder

Natural Sugars: most protein powders will have something added to sweeten it up. Choose products that have monk fruit or stevia used as the sweetener. 

Grass fed/organic/pasture raised: if you are choosing a whey or bone broth protein powder, you want the label to say this.  You are what your food eats.  If you want chemicals and GMO’s, hormones and antibiotics in your protein powder than you can disregard this. 

Undenatured Whey: this means that the protein powder was not processed at a high heat. This is important because when it is processed at high heat, the bioactive compounds are destroyed.  Undenatured whey protein powder contains cysteines that will form glutathione, which is your master antioxidant and a powerful detoxifying agent in the body.  These cysteines are fragile so high heat can destroy them.  (Goat milk whey protein powder is a good option for those who are lactose intolerant) 

Non-GMO Verified for Plant based protein powders and/or Organic: Avoid plant based protein powders that do not have the Non- GMO seal on the package or ones that are not organic. Otherwise you will also be consuming all the pesticides and herbicides that have been sprayed on these plants as well. 

Brands to Choose

This is by no means a complete list as there are many high- quality brands on the market.  Just be sure to read the ingredients label. 

Whey Protein Powders

  • Raw Organic Whey (can get this on amazon)
  • ReserveAge Grass-Fed Whey Protein
  • Naked Whey (nkdnutrition.com)
  • Garden of Life Sport Certified Grass Fed Whey Protein Powder
  • Vital Proteins non- GMO collage whey protein powder
  • Tera’s Whey grass fed organic whey protein powder

 

Bone Broth Protein Powders/ Collagen Protein Powders

  • Ancient Nutrition Bone Broth Protein Powder
  • Vital Proteins Collagen Peptides Protein Powder (vitalproteins.com)

Plant Based Blends

If you use a plant based protein powder, avoid soy and limit the amount of brown rice powders

  • Vega One Plant blends
  • Nutiva Organic Hemp Protein
  • Whole Foods 365 Brand Organic Pea Protein Powder
  • Garden of Life brand (they have many types and raw protein powders). The one caveat I have, is that many of their plant based products contain brown rice. Brown rice is high in arsenic.  Having some brown rice is not an issue but if you consume a vegetarian/vegan diet, your diet may be high in brown rice already.  (also, if you are gluten free and consume GF products you may also be consuming a high amount of arsenic) Read more on arsenic in your diet at http://trufoodsnutrition.com/increase-arsenic-gluten-free-diet/
  • Body Ecology Immune Protein powder (boydecology.com) Bonus: also fermented!

If you have a favorite healthy protein brand that is not on the list, please share as I will update the list!

 

 

Sources

https://articles.mercola.com/sites/articles/archive/2011/11/10/do-you-secretly-suspect-that-something-is-wrong-with-your-protein-supplement.aspx

https://www.ncbi.nlm.nih.gov/pubmed/1782728

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and If Life is So Good, Then Why AM I Still Depressed? Discover the root cause for your depression and learn what to do to feel better and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

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5 Ways to Achieve Weight Loss

5 Reasons Why You Are Not Losing the Weight

overweight-people

While I do not specialize in weight loss, I find that weight loss is still one of my client’s top goals.  I’m all about root causes. There is no one right diet for everyone and no one right diet for your entire life time.  I see people that are eating healthy, or eating very little yet they are still struggling to drop weight. Here are some things that could be hindering your weight loss from a root cause perspective

Undiagnosed Subclinical Hypothyroidism or Using Synthetic Thyroid Medication

You can be struggling with thyroid issues for years before your doctor finally diagnosis it.  And that is if she will do the correct thyroid testing.  The thyroid controls metabolism and hence when the thyroid function slows down so does the number of calories you burn up. 

Once you know that your thyroid is not functioning properly, and this includes the autoimmune condition, Hashimotos, work with someone to address your root causes so that you can support proper thyroid functioning and autoimmunity too if need be. While medications may help you, they do not help everyone and some need extra nutritional support.  In addition to that, while medication may be needed, it still does not address the root cause for your hypothyroidism.

Many also don’t get the results they hope for by using synthetic medication since it is made up of T4 which needs to convert into the active form, T3, for your thyroid to function optimally.  Seek out a health professional who supports using natural desiccated thyroid which has some T3, the active hormone in it.  (you may need to call around until you find an MD who has a more holistic view or opt for seeing a naturopath for your thyroid medication). One way to find the right doctor is to call the compounding pharmacy in your area and ask if they will give you the names of local doctors that prescribe natural desiccated thyroid hormone replacement.

Systemic Inflammation

Obesity has inflammation as a root cause.  What can trigger inflammation in the body includes your diet, toxins and food sensitivities to name several.  But let’s focus on how your diet can cause inflammation. 

A diet high in refined and processed foods such as sugar, flour, oxidized oils, and heavy on the starches such as from a diet of pasta and bread can all cause inflammation and lead to weight gain.  Ever see someone with a “puffy” face?  That is usually a sign of inflammation. 

Many people think that because they are “paleo” or “vegan” or “vegetarian” that they must be eating a healthy diet.  This is not always the case.  A paleo diet too high in meats (and not grass fed or organic), a vegan diet high in grains and a vegetarian diet high in dairy can all cause inflammation. 

Any diet, whether you are vegetarian, vegan or a meat eater, should be plant based.  Think 70-80% of your meals should be leafy greens, herbs, spices and crunchy vegetables.  Then you can add in your beans or your grass- fed meat along with healthy fats from avocado, EVOO or coconut.  If you want to reduce inflammation and lose weight, these changes need to be made. 

Avoid oils such as canola, soy bean and vegetable oil.  These are high in omega 6’s. While we need some omega 6’s in our diet, we are getting too much, and this leads to inflammation.  On top of that, by the time you use these oils, they are rancid, which contributes to free radical damage in the body (and again leads to inflammation).  Choose healthier options such as coconut, avocado or “real” extra virgin olive oil (avoid the fakes which are blends of olive oil mixed with cheaper oils such as canola). 

Hormone Imbalances

Having too much estrogen is more common today than people realize and if there is an imbalance of estrogen with your other sex hormones, this can cause weight issues.  This is not only an issue in women but is occurring in men with more frequency (i.e.: “man boobs”).

 

 Too much estrogen can be caused by our diet and lifestyle.  Too much sugar and excess alcohol

can lead to estrogen dominance.  Xenoestrogens, which come from plastics, are also hormone disruptors, and can create unbalance.  Foods sprayed with chemicals (GMO crops) are also a contributing factor.  If your weight gain is caused by excess estrogen, you will typically have the weight gain in the hips, thighs and upper arms.

 

A low- fat diet, which I think more people are now realizing, is not the healthiest diet, can reduce your cholesterol levels into the “too low range”. While western medicine may tell you that the lower your cholesterol, the better for you, studies indicate this is not true and in fact, cholesterol at 160 and below is linked to mental health issues and an increase in suicidal ideation.  We need cholesterol. In addition to this, having cholesterol that is too low can contribute to low testosterone.  Men and women both need testosterone (just in different amounts).  For women, PCOS (polycystic ovarian syndrome), which is associated with insulin resistance and elevated testosterone, can also lead to weight gain.  This weight is typically around your middle as belly fat. 

 

Constipation can also lead to hormone imbalances. My mantra is “you are what you do not eliminate”.  This is so important, because excess estrogen gets eliminated via the bowels. If you do not eliminate, it recirculates and makes its way to fatty areas of the body. 

 

Balance your hormones if you want to lose weight. Get rid of the plastics (and do not microwave plastic containers), eat plenty of fiber rich foods such as fruit and vegetables and reduce the alcohol and refined foods in your diet.  Avoid foods that contain added hormones such as beef and dairy that is injected with growth hormones (chose grass fed). Avoid GMO’s and sprayed foods as much as possible and include healthy fats in the diet. 

Poor Gut Health

asparagus

 

Studies have shown that those with specific strains of good bacteria in their gut are able to maintain a healthy weight. They also found that those who are missing these healthy strains and have more “bad” bacteria in the gut, tend to be overweight.  Thus, having good bacteria can aid in weight loss and having more bad bacteria and less diversity in the gut can lead to weight gain.  Some bacteria can cause inflammation while others can reduce inflammation. 

Think of your microbiome as a garden. Does your garden have a lot of plants, or just one type or is it filled with weeds?  You want diversity and more plants and fewer weeds!  Add in probiotic rich foods such as kefir, kimchee, kombucha and fermented vegetable. Add in prebiotic rich foods too. Think of this as the rich soil to help your plants grown.  Prebiotics are the food for your probiotics. These foods include asparagus (raw), onion, garlic (raw) and not too ripe bananas. 

In addition to this, food sensitivities that are undiagnosed, can lead to intestinal permeability and this can lead to weight gain.  You can do a trial elimination diet or you can get tested. 

Too Much Stress!

person holding binders stressed

Yes, just by being stressed, you can hinder weight loss.  When you are stressed, the adrenals increase cortisol production to help you manage the extra stress. This is a good thing, in the short term. The problem is that you may have chronic stress.  This leads to constant cortisol production. 

Think about it.  Synthetic cortisol such as prednisone is known for causing weight gain and diabetes.  This is an example of what high cortisol production caused by chronic stress can do to our bodies. 

While we all have stress in our lives, knowing how to control it can help reduce belly fat and elevated cortisol levels and other health conditions associated with stress such as high blood pressure, heart disease and diabetes. 

To help manage stress you can add in meditation, yoga, deep breathing, emotional freedom technique (also called tapping), or just setting aside some time for yourself daily. 

Support your body when under stress with nutritionally dense foods (stress uses up nutrients such as your vitamin B’s, magnesium and vitamin C) and Adaptogenic herbs. Adaptogenic herbs help us to adapt to the stress in our lives.  My favorites are Ashwagandha and Rhodiola. 

 

Bottom Line: If you feel like you have tried every diet out there and still cannot keep the weight off and don’t want to spend more money on another diet book, diet plan and another exercise program, then work with someone who can address your root causes to weight loss and help you with an individualized plan to help you succeed.

Sources

Hoffman, R. 10 Reasons Why It’s Not Your Fault You’re Fat. Health E Times, Issue 2, 2017.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3313629/

https://www.ncbi.nlm.nih.gov/pubmed/22364157

https://www.ncbi.nlm.nih.gov/pubmed/25538312

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and If Life is So Good, Then Why AM I Still Depressed? Discover the root cause for your depression and learn what to do to feel better and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

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Natural Versus Organic Chicken and Which Should You Choose?

“Natural” Chicken Versus Organic: How to Decide Which to Purchase

Use this as a guide to help you make the best decision for you and your family

chicken

  1. Organic chicken is obviously more expensive. If you cannot afford organic chicken, look for local farms. Many use organic practices but do not pay for the certification since they are small operations. If you eat a lot of meat and poultry, you may want to consider buying these foods organic due to the high GMO and antibiotic content. 
  2. No chicken in the US can be given hormones legally. This is all chicken, organic and non-organic. 
  3. Antibiotics are added to the feed of non-organic chicken’s b/c of the close quarters they live in and thus the risk of them spreading infection and disease. Have you ever seen how these chickens live and the inhumane environment they are in? Keep in mind “you are what you eat and you are what your food eats”.   Go to http://freefromharm.org/animalagriculture/chickens-facts-industry-doesnt-want-know/
  4. Because non-organic chickens are given antibiotics in the feed, this can lead to drug resistant bacteria which can become an issue when you have a bacterial infection and your antibiotic won’t work. This can also lead to drug resistant bacteria in the chicken.
  5. Organic chicken contains more omega 3 EFA’s (essential fatty acids). This is because of the vegetation/insects that they get to eat. A grain based diet is higher in omega 6 EFA’s which leads to systemic inflammation in your body. (we need omega 3’s and omega 6’s and we need to get them from food or supplementation but balance is important.)  Most people tend to get too many omega 6’s in the diet and too little in the way of omega 3’s-you want to reverse this ratio.
  6. Organic chicken gets to eat insects and vegetation. Organic chickens eat a diet of organic feed and due to access to pasture also get to eat bugs and insects. Chicken that is non-organic is typically fed a GMO grain based diet and does not get these other natural foods into their diet. This GMO grain based diet in turn can then affect your health when you consume these foods on a regular basis. 
  7. Natural: This word is essentially meaningless. Most meats qualify for this such as beef, poultry and eggs. It is a meaningless adjective that just means that the product is minimally processed and no artificial flavoring, color or preservatives are added AFTER slaughter.  (The harm is done when the chickens are alive by adding in GMO feed, antibiotics and in the case of beef, hormones). 
  8. Outdoor space: Organic chicken is required to have a space. Free range a meaningless term here as the chickens may just have outside access of a small slab of concrete.  Organic chicken must have pasture access.  More than likely your small local farmer is going to be able to provide more pasture access than the large organic famer.   Either way, this is better for the chicken and results in a less stressed and healthier bird.  The confined chickens do not have room to roam, do not get sunlight, fresh air, and are stressed due to the living conditions and treatment.  They are also often injured due to the over- crowded space.

 

 

 

Organic Chicken

Non-Organic Chicken

(aka “All Natural”)

Higher in Omega 3 EFA YES NO
Hormones added NO NO
GMO Grain based diet NO YES
Antibiotics in feed NO YES
Outdoor Space provided YES NO
Cost Costs more

(chicken per pound on average cost $2.69 to $4.99)

Costs less

(chicken per pound on average  $1.50 to $2.48)

 

 

Sources

http://infectoncontrol.tips/2015/11/18/6-factors-that-have-caused-antibiotic-resistance/

http://homeguides.sfgate.com/benefits-organic-freerange-chicken-79319.html

https://paleoleap.com/just-cows-pastured-pork-poultry/

https://consumerreports.org/cro/news/2015/03/cost-of-organic-food/index.htm

 

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and If Life is So Good, Then Why AM I Still Depressed? Discover the root cause for your depression and learn what to do to feel better and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

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What is Leaky Gut Syndrome and Your Mental Health

What is Leaky Gut Syndrome and Why You Should Know About it

gut

This is a buzz word lately along with gut health and the microbiome. Why is this such as big deal?  Should you even be concerned, especially if you do not have any stomach digestive issues? 

The answer is yes, you should know how your gut health impacts many aspects of your health, not just physical but your mental health as well. It is a very common health issue today yet many people are unaware of it and traditional medical professionals do not address it typically, most likely because they have never been taught about it in medical school

What is Leaky Gut Syndrome? (LGS)

Leaky gut syndrome (LGS) and intestinal permeability mean the same thing.  When you have LGS, food particles that should normally be broken down into their parts (usually these are proteins) are instead passed through the gut lining in their unbroken down state.  They then travel through the blood stream and can wreak havoc in your body. While there they trigger an over stimulation of the immune system and allergic reactions. 

In a healthy gut, you would have tight junctions along the gut wall so that food gets digested and absorbed via the normal digestion process.  This gut lining can become inflamed (for many reasons-see list below) and these tight junctions can separate creating holes in this protective barrier.  The toxins are now passing through these tears in the intestinal wall.  Once they enter the blood stream they can trigger an immune response which is protective rather than a healing response. 

Think of LGS as intruders invading your home.  If the door stays open (LGS) the intruders will constantly enter with nothing to stop them. Thus, if your root causes for LGS are not addressed, that door will continue to stay open and more damage will be done to your home.  Over time then the issue become chronic. 

Once the issue becomes chronic, it places stress upon the liver. The liver attempts to clean up this toxic overload but the liver may now be overburdened and cannot keep up.  This burden will lead to even more consequences over time. 

Over time this leads to low grade infections within the body and can affect your gut health but can also affect your brain and your liver.  It can contribute to autoimmune disease, autism and allergies. It has been linked to MS, chronic fatigue syndrome, acne, eczema, psoriasis, and IBS to name a few. 

LGS Symptoms

  • Gas, bloating, diarrhea, constipation
  • ADHD
  • Depression
  • Anxiety
  • Alzheimer’s disease
  • Autism
  • Bipolar
  • GERD
  • Poor immune functioning (get every cold that comes around or take a long time to recover form illness)
  • Brain fog, memory loss
  • Headaches
  • Excessive fatigue
  • Nutritional deficiencies (not absorbing your nutrients)
  • Allergies
  • Asthma
  • Skin issues (eczema, psoriasis, acne)
  • IBS
  • IBD
  • Other autoimmune conditions such as Hashimotos, celiac disease, fibromyalgia
  • Arthritis, inflamed joints, chronic pain
  • Changes in mood, weight, and appetite

What to Do if Have a Leaky Gut

The first thing to do if you know you have leaky gut is to identify what is causing it.

 Some causes of leaky gut include (not an exhaustible list):

GMO

  • NSAIDS
  • Anorexia
  • Candida
  • Old age
  • Alcohol abuse
  • Chemo and radiation
  • Parasitic infection
  • GMO’s, pesticides, herbicides, glyphosate
  • Antibiotic use
  • Food allergies/food sensitivities
  • Standard American Diet
  • Diet high in refined sugar and processed, refined carbs
  • Gluten (today’s gluten is sprayed)
  • Pasteurized dairy
  • Meats from CAFO (confined animal factory operations)
  • Chronic elevated cortisol levels

 

 

When you Have Identified your Causes (often there is more than one) Then Follow a Step by Step Protocol:

  1. Remove the identifying causes from your diet (if you need to, work with a nutritional professional who can help you identify your root causes and possibly order testing such as IgG food allergy testing, Stool testing, Organic Acid tests, zonulin or lactulose tests ).
  2. Add in supportive foods for your body, such as leafy greens, fruits, vegetables, quality fats and proteins. Eat whole foods as much as possible. Hydrate with filtered water and organic herbal teas. 
  3. Add in herbs and supportive supplements to promote gut healing and liver detox (it is best to work under the guidance of a professional at this point as some herbs and supplements can interact with meds or may not be suitable for some health conditions)
  4. Add in prebiotic and probiotic rich foods such as kefir, kimchi, fermented vegetables, miso and tempeh, raw onions and garlic, asparagus and Jerusalem artichoke.

How to Avoid LGS

The best way to avoid LGS is to avoid the list of roots causes above. In addition to that, supporting your gut health and your immune health is key with prebiotic and probiotic rich foods daily and stick to a whole foods diet as much as you can (I like an 80/20 plan).

Uses herbs and supplements as needed on an individualized basis.  I don’t recommend specifics here because everyone has different needs and a different constitution and thus each plan should be targeted for your health needs instead of generalized. 

Sources

  1. https://www.ncbi.nlm.nih.gov/pubmed/25734566
  2. https://chriskresser.com/how-stress-wreaks-havoc-on-your-gut/
  3. Bauman, E. & Friedlander, J. (2014) Therapeutics in Nutrition. CA: Bauman College
  4. Nichols, T. & Faas, N. (2005) Optimal Digestive Health. VT: Healing Arts Press.
  5. http://www.functionalmedicineuniversity.com/public/leaky-gut.cfm

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

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Consuming Soy and it’s Dangers

Vegetarian and Vegan Diets:

What you need to know about Soy in your diet

soy-beans

If you avoid foods with a face, you may end up consuming a lot of soy to meet your protein needs. While not all soy is bad, the type that most Americans eat is not the healthy type of soy and it may be doing more harm than good for your body. 

What Type of Soy to Avoid/Minimize in your Diet

  • Processed soy products such as soy burgers and hot dogs
  • Soy protein powder
  • Soy infant formula (if you can)
  • Soybean oil (use avocado, EVOO, coconut)
  • Soy cheese (use grass fed, raw cheese , goat cheese or avoid)
  • Soy nuts (eat tree nuts if you can tolerate)
  • Soy milk (drink nut milks, coconut milk)
  • Tofu (most of it is GMO and many lack the enzyme to digest this unfermented soy food) (6 )
  • Soy nut butter (try nut butters or sunflower butter)
  • soy sauce (use coconut aminos instead)

Much of the soy that is consumed in the U.S. comes from packaged and processed soy products. You may be even consuming more soy than you realize since soy is cheap and has been added to many processed packaged foods.  (3)

Soy is used as an oil, as a thickener, flavor enhancer, stabilizer, preservative and a filler. (4)  If you are eating processed foods, the odds are you are eating processed soy.

School lunch programs even add soy to their hamburger patties. Studies show that soy may not be good for a growing and developing child. (5). Have your child bring a lunch from home instead.

What You Need to Know About Soy

soy-no

The forms I mentioned above are unhealthy for various reasons, such as;

  • Soy is high in oxalates. (2) While there are other foods that are high in oxalates as well, many vegans/vegetarians consume soy daily and multiple times per day. A buildup of oxalates can interfere with the body’s metabolic processes and can contribute to autism, ADD, COPD, asthma, cystic Fibrosis, vulvodynia, AI disease and low thyroid. (1)
  • Soy is a GMO crop. This means that the crop has been engineered to withstand spraying of roundup on the crop. When you consume processed soy products you are consuming GMO’s. (Roundup-also called glyphosate-can lead to leaky gut syndrome, and can disrupt the endocrine system.) (1)
  • Aluminum and arsenic have also been found in GMO soy. (1)
  • Soybean oil is high in omega 6’s. While we need omega 6 fatty acids, we consume too many which leads to inflammation in the body. (7)
  • Soy contains isoflavones that function as endocrine disruptors. These isoflavones which are plant compounds can activate estrogen receptors in the body. (7)
  • Soy isoflavones can also cause breast cancer. Studies are conflicting on the pros and cons for breast health. (3)
  • Soy can impair thyroid function. The isoflavones found in soy can function as goitrogens which are substances that can interfere with thyroid function. (3).
  • Soy formula for babies is low in fat and babies need fat. Soy formula is also too high in manganese and this can lead to ADHD symptoms.  It is also high in aluminum.  (1) Think about it, you are also giving your baby a high amount of genistein (an isoflavone) which can impact your child’s hormones down the road.  (5)
  • The phytoestrogens can also contribute to andropause in men (7)
  • Because of the excess estrogen from a diet filled with processed soy, it can contribute to estrogen dominance in women and PMS symptoms along with breast cancer, PCOS, cervical cancer and other hormone imbalance disorders such as girls reaching their menstruation as an early age. (4) . These hormone properties are from genistein which is the main isoflavone found in soy.  (5)
  • Introducing compounds that mimic estrogen could upset the body balance and may lead to long term impact on behavior and brain chemistry. (5)
  • Soy products can cause vitamin B12 deficiency. Soy contains B12 analogs.  These analogs block the uptake of true B12 so your needs actually increase.    But these B12 analogs cannot be used by your body the way it would use real B12. (6) 

What Type of Soy Can You Eat?

tempeh food bowl

Types of Soy to add to your diet

  • Fermented soy is a great choice. But even so, this should not be the bulk of your diet.  Even fermented soy will contain isoflavones: add in tempeh, miso and natto. Even fermented soy can be GMO so be sure to check the label and purchase organic (4). Fermented foods contain probiotics which a healthy gut needs.
  • Soybeans in whole form are rich in micronutrients and can be a good source of plant protein but don’t go overboard and make this your main protein source since soybeans are high in omega 6 essential fatty acids which can lead to inflammation if over consumed.

Bottom Line

You can still enjoy your soy-You don’t need to completely remove your favorite foods with soy in them (unless you have an allergy or food sensitivity to soy) but you should reduce the amount in your diet based on the reasons above and replace them with other healthy vegetarian food options. 

Opt for fermented non-GMO soy but still don’t go overboard and make it a small portion of your diet.  If you want to add in fermented foods, rotate your fermented soy with other options such as fermented vegetables, kimchi and fermented goat milk kefir or coconut kefir.  In the end, fermented soy has its benefits and processed soy does not.  Choose wisely.

If you are a vegetarian or vegan who eats a lot of soy and are confused about what to eat if you take soy out of your diet, give me a call and I can help you find the right options for you!

 

Resources

  1. https://people.csail.mit.edu/seneff/glyphosate/Seneff/Yale2015.pptx
  2. https://www.ncbi.nlm.nih.gov/pubmed/15998131
  3. https://authoritynutrition.com/is-soy-bad-for-you-or-good/
  4. http://www.globalhealingcenter.com/natural-health/5-ways-to-soy-upsets-hormone-balance/
  5. https://www.scientificamerican.com/article/soybean-fertility-hormone-isoflavones-genestein/
  6. http://articles.mercola.com/sites/articles/archive/2012/02/15/how-to-avoid-the-most-dangerous-side-effect-of-veganism.aspx
  7. Bauman, E. & Friedlander, J. (2014) Foundations in Nutrition. CA: Bauman College

 

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

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What to Purchase Organic

What to Buy Organic and What to save your money on

by Karen Brennan, MSW, CNC, BCHN, Herbalist

basket of veggies

 

Clean 15:

These are the foods known to have the least amount of pesticide residue. It does not mean they do not have any, just lower amounts and fewer of these chemicals. 

Conventional foods on the clean 15 list are in a low risk category and while not organic, these can be considered similar to organic. This is a good place to save your money and instead splurge on organic for the items on the dirty dozen list which are the foods that rank in the medium or high risk category for amounts of pesticides. Almost one third of the product the USDA has tested has residue from 2 or more pesticides.

Many of these chemicals that are on your food has been known to have carcinogenic or endocrine disrupting properties. This can contribute to hormone related cancer and reproductive disorders.  While your liver works to detox your body of these and many other toxins, with the modern diet along with toxins in air, water and soil, our livers become overburdened.  Minimize your risk to pesticides as much as you can. 

 

Shopping Guide

Did you know that the EPA sets safety limits for individual pesticides but they do not take into consideration the total load of combined pesticides on human health?  For instance, recent data from the USDA’s Pesticide Program found 17 different pesticide residues on nectarines, 19 on celery, and 25 on peaches.  Broccoli, green beans and nectarines had residues that exceeded EPA safe limits.  Think about the total load of all these pesticides in your body and the body of your children next time you shop. 

OK to buy Conventional

asparagus

·        Onions

·        Pineapple

·        Avocado

·        Asparagus

·        Sweet peas

·        Mangoes

·        Eggplant

·        Cantaloupe

·        Kiwi

·        Cabbage

·        Watermelon

·        Sweet potato

·        Grapefruit

·        Mushroom

These products even when farmed conventionally are among the lowest in pesticide residues, hormones and/or antibiotics. 

          Buy Organic

apples

·        Apples

·        Celery

·        Strawberries

·        Peaches

·        Spinach

·        Nectarines

·        Grapes

·        Sweet bell peppers

·        Potatoes

·        Blueberries

·        Lettuce

·        Kale/collards

·        Baby food

·        Coffee

·        Dairy products

·        Hot peppers

·        Leafy greens

·        Meat

·        Nuts

·        Nut butters

These products when farmed conventionally are among the highest in pesticide residues, hormones and or/antibiotics. 

                                                            

Don’t forget!

Jan 15th, Sunday 2-3:30 @ Castle Rock, CO Philip S. Miller Library

Start the new year off right and sustain your goals this year!  I will show you how. 

RSVP to trufoodsnutrition@yahoo.com as space is limited.

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition  is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, then like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

 

Sources

www.ewg.org 

www.naturalgrocers.com

 

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