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Is Soy Bad for Me? Common Myths Debunked!

July 7, 2020

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Tofu, soy milk, tempeh, edamame, miso, even faux soy meats and cheeses- is too much soy bad for you? A plant-based diet has a lot of fun food that is from soybeans. A common question I receive from women in my health coaching practice is, “what are your thoughts on soy?” I knew this was the perfect next topic in my Vegan Nutrition FAQs series that I wanted to address.

Is Soy Bad for Me? Common Myths Debunked!

It’s funny because I didn’t know how to necessarily answer all these questions prior to attending the Institute for Integrative Nutrition. I had just seen all the proven research so had no worry in my mind, but I struggled to articulate it. That’s why I want to arm others with the information in a digestible format here. Almost like, “plant-based diet for dummies.” I 100% have witnessed the benefits first hand, and I want other women to be able to as well. So let’s dive in.

Soy got somewhat of a bad rep in the past. In recent years, there’s been a ton of noise coming from the media saying “it’s bad, it causes cancer and man boobs!” But I promise you this is not true. And also, zero judgment if you think that right now. I totally used to before I actually did the research. What IS 100% causing cancer is stuff like toxic man-made chemicals and too much processed animal food in our diet. It’s just the facts. 

Ok, on to soy-splaining. 😉 As Dr. Neal Barnard, M.D., President of the Physicians Committee for Responsible Medicine, says, “There’s no debate: Soy is beneficial to your health. Soy products have been shown beneficial for lung cancer prevention and survival, prostate cancer prevention, heart health and diabetes, bone health, inflammation, and hot flashes, among other conditions.” Soybeans can lower cholesterol, help prevent osteoporosis, and can even alleviate problems associated with diabetes.

Here are the common myths debunked!

Soy and estrogen (the primary female sex hormone)- what’s the deal?

Soy contains plant-based estrogens called phytoestrogens. The way I think of it is like little estrogen copycats and then on the other end of the spectrum, they can have anti-estrogen effects. For example, they have beneficial anti-estrogenic effects in breast tissue (how soy helps prevent breast cancer, which we’ll cover below). They ALSO have beneficial estrogen-mimicking effects in bone tissue (the copycats, which are helpful in this case for bone health.)

Does soy cause breast cancer?

Nope! Studies show that soy actually has a positive effect helping to PREVENT breast cancer AND on the flip side, helps aid in breast cancer survival. As Dr. Joel Fuhrman, M.D., a Board-certified family physician, New York Times best-selling author and nutritional researcher notes, “Overall, the research suggests that soy intake helps to protect against initial breast cancer development (especially postmenopausal breast cancer), breast cancer recurrence, and breast cancer mortality. There is no more soy breast cancer controversy.”

Think about this, Asian cultures have used soybeans in moderation for thousands of years without exhibiting any problems. Their breast cancer rates, for example, are actually much lower than ours. Furthermore, Soy is linked to decreases in risk of prostate, lung, stomach, and colorectal cancers.

Does soy cause man boobs? Is it bad for men to have it?

LOL- NO. As Dr. Fuhrman explains, “That rumor actually seems to be based on sensationalized reports about one rare case of a man who developed breast swelling, who had been drinking three quarts of soy milk every day for over six months. When he stopped over consuming soy, the issue was resolved. Of course, nobody should eat or drink that much soy; nobody should even consume that much of any one food.”

This case is not at all relevant to people consuming moderate amounts of soy in forms like tofu, soymilk, edamame, etc. And that has been scientifically proven through studies. In summary, there were no significant effects in these studies on men’s testosterone levels, estrogen levels, or sperm quality. If this is interesting to you and you want even more information, I’d highly recommend you watch The Game Changers documentary on Netflix that also covers this topic. (I mentioned it on my Insta here.) 

Is it ONLY ok to eat if it’s a fermented soy product? (Ex: Tempeh over tofu)

The myth of only eating fermented forms (and that fermented forms are healthier) came about because soybeans have something called phytate. This is in legumes, and grains as well, and was once believed to be an anti-nutrient. However, more recent research has found beneficial health effects of phytate, specifically for bone health.

Which soy foods should I eat and how much?

Both unfermented (tofu, edamame, soy milk) and fermented (tempeh) soy foods can be eaten in a whole food plant-based diet. Two to four servings per week is reasonable and should be eaten in conjunction with other legumes, vegetables, and more. As my girl Alicia Silverstone says, in The Kind Diet, “it’s good to eat tofu and tempeh a couple of times a week but as you focus on real, whole foods, keep the processed soybean products like ice cream as an occasional treat.” Lastly, make sure you are buying ORGANIC, NON-GMO soy just as I always encourage you to buy organic produce and other items when possible. 

And that’s a wrap, ladies! Have more questions? Want me to highlight another plant-based diet topic? Please let me know below. Until next time.

XOXO- Dani

Sources & Medical Research: The Kind Diet by Alicia Silverstone, The Physicians Committee for Responsible Medicine, Dr. Joel Furhman, MD

 

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daniontheloose

Earlier this month when I became an aperol spritz Earlier this month when I became an aperol spritz gurl 🇮🇹🍝🍕🍹

My fave wellness-y stuff I forgot to take good content of from this trip:
@d.o.s.e.y travel pill case for my millions of supplements - took @arrae.co everything, @cymbiotika super greens, and alot of @doterra vegan Lifelong Vitality 

@livelarq water bottle with built in filter

@superhumanapp travel meditations

@piquelife teas, @drinklmnt electrolytes, and @purity_coffee travel packs

@averraglow clear skin elixir, cleansing nectar, and serums

@sakaralife metabolism powder travel packets every AM and detox bars for snacks

Xo, D
Are the youths calling these DITLs? Lolz Here are Are the youths calling these DITLs? Lolz
Here are the details of some of my go to brands/faves from this day in the life:
-AM meditation: @doterra emotional aromatherapy essential oils kit + @superhumanapp app
-always in my work bag: @piquelife tea, @sakaralife bars, @drinklmnt packets 
-AM smoothie: @truvani is my go to plantbased & clean ingredient protein powder + @artisanaorganics nut butters (protein + healthy fats will keep you full for longer)
-skincare routine w/ nontoxic @averraglow acne fighting products (also love clearstem!!) 
-clean makeup @lawless @crunchicollection 
-smoothie @juiceland here in Austin (my ride or die spot for healthy plant based eats)
-organic and clean wine (only thing I drink at home really) from @dryfarmwines bc extra extra low alc content (some less than 10%) & prevents any hangovers 
-and PM windown red light mask with @higherdose 

Xo, D

#dayintheoffice #dayinmylife #dearmedia #holistichealthcoach #plantbasedlifestyle #nontoxiclifestyle
a New York minute- quick trip last week filled wit a New York minute- quick trip last week filled with work meetings, plantbased restaurants, and a little sibling hang time all in one (my brother is there, shoutout Andrew lolz!)
I lived in NYC for a brief stint in my early 20s over a decade ago and it always re-energizes me when I go back. One of my favorite places in the whole world. So much hustling and good plantbased food this trip. Fave spots we hit up: any restaurant by Matthew Kinney (Bar Verde and Double Zero), Juice Press locations everywhere, Coletta, abcV, and Butcher’s Daughter. Save for these healthy spots your next visit to the city! Xo, D

#plantbasedrestaurant #plantbasedhealth #nyctrip
A peak into some of my daily wellness habits I can A peak into some of my daily wellness habits I can’t have a productive day without:

-AM meditation and breathwork using @superhuman and I always have to rub @doterra emotional support essential oil blends on my feet (your feet have ATON of nerve endings that send signals through the body so I choose a blend based on my mood each day)
-making the bed which I feel like everyone says but it really is so true because you feel accomplished and organized so it’s an easy win lolz
-smoothie every AM, always (except for weekends)- I’ve found over the years that since smoothies give your digestive system a bit of a break I am way more energized and focused and can get through longer work stretches before lunch (will post my go-to recipes because key here is a mix of plantbased protein and healthy fats)
-go to at home quick and easy plantbased and gluten free lunch is @cocobakes sourdough bread (it’s literally heaven and I get it shipped on their website from LA to Austin) + the vegan pumpkin seed pesto I make every week and some avocado
-PM wind down meditation to try to flip the switch in my brain off from work and I’ve recently incorporated the @higherdose red light mask. Boosts mood and I’m currently testing to see what improvements I experience in my skin- as you guys know your girl is acne prone so anything like this I’m all about adding into the routine. 
Xo, D
Soo how the actual F*ck is it June?! I took an unp Soo how the actual F*ck is it June?! I took an unplanned content and health coaching hiatus this year- if I’m being honest, life just got V busy balancing it all! BUT Thought I’d catch you up on some highlights from 2023 so far: London/Paris trip with @instaloose, heading up brand partnerships @dearmediastudio and our first ever live event, and seeing Taylor Swift (I died, she was effing epic)! Plus regular daily life in between- green juices, my dogs, essential oils, etc.
I have a goal to get back to posting here (and on Tiktok if you’re over there!) You can expect alot of my own personal wellness hacks and routines, products I’m loving, and new things I’m testing out. As always, it’ll be lots of plant rich nutrition, nontoxic goodies, and all things holistic living that I’m doing to keep my skin healthy and overall just feel the best I can everyday. But if you want anything specific LMK. Summer 2023 here we come!!
XO, dani
24 hr hometown Easter with these lil bunnies. Lots 24 hr hometown Easter with these lil bunnies. Lots of @magnolia , Infrared sauna time, backyard lake views, @dryfarmwines , @ohsheglows vegan enchiladas, @hhwaco , @milowaco , masters watching, and sibs hanging. 
🍷 🐰 🌸 🌮 ⛳️
I started my Instagram account back in college whe I started my Instagram account back in college when Instagram first came out (yikes aging myself here lolz) and the same year my Mom got diagnosed with a very aggressive form of stage 4 ovarian cancer. 

Most of you guys have seen me over the years post about how this changed the course of my life, pushing me into a deep rooted passion for all things health & wellness - out of fear of wanting to avoid the same future diagnosis for myself AND to heal myself, specifically my lifelong issues with my skin.

11 years ago we spent Christmas in Seaton Hospital here in Austin, Texas as my Mom was pushed into surgery as the first wave of her “treatment.” If you’re new to following me, the story goes that my Mom decided to treat her cancer 100% holistically. 

And she’s successfully managed it herself since Dec 2011. Her 10 year anniversary was last year and this year the message of how lucky our family is has been on loop in my mind. I know this is rare and it’s not lost on me for one second how special and unique our circumstances are. 

I specifically remember eating take out pizza from Whole Foods (before I even knew what a health food store was ha!) in the hospital room on Christmas Day watching my Mom recover in her hospital bed, all of us so full of fear of what the future would bring.

Now being back in Austin, living here, driving by that hospital, going grocery shopping at that same Whole Foods, it’s a wild TRIP. So, this is an appreciation post for everything this major life circumstance taught me. And how it has 200 million bajillion % only changed my life for the better. 

Happy holidays babes.

XO, Dani
Feel overwhelmed and confused about what foods are Feel overwhelmed and confused about what foods are or are NOT safe for a clear complexion? What is or isn’t going to trigger ACNE? Or just even what is or isn’t generally healthy?

This morning I was trying to think back to when I first got really into the health & wellness world and slowly started flirting with diet changes - of course with the ultimate goal of healing my skin and a slew of other symptoms.

I became obsessed with reading books and listening to podcasts and soaking up every piece of info I could find and then (treating myself like a personal science experiment lolz) would spend hours in my local health food stores applying what I had learned that week and picking out new foods to try, cultivating recipes in my little apartment kitchen.

I totally get going to the grocery store can be overwhelming as f*ck. So here are just a few of my favorites and go to brands to grab from the inner aisles at Whole Foods:

- @tolerantfoods pastas
- @primalkitchenfoods dresings
- @bragg evoo organic, unrefined, unfiltered, 1st cold pressed
- Eden organic beans black, kidney, garbanzo aka chickpea
- @foodforlifebaking gf breads and English muffins
- @sietefoods anything
- @artisanaorganics cashew butter
- @threetreesfoods almond or oat milk, etc! Love all their stuff so much.

At the end of the day, a good rule of thumb is to stock up on the fresh produce section first and foods in their freshest, most wholesome state. Then, when it comes to the other ailes like this, buy products with simple ingredient lists that are as minimally processed as possible. 

Have questions on grocery lists for clearing acne? Want more of my favorite brands? DM me “grocery”

XO, dani

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#clearskindiet #acnetips #hormonalacne #acnehelp #breakoutskin #clearskingoals #acneprone #holisticskincare #acnecommunity #acneproneskin
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