10/24/13- Paula's Eating/Exercise Journal: Sunday

by Paula (Clean Eating Expert) 25. October 2013 17:17


There has been some controversy over whether soy raises or reduces the risk of breast cancer.

First, I must say that I think moderation of any food is a healthy way to create a long-term food plan.  If you like adamame sprinkled on your salad, then enjoy.

That being said, from what I’ve read, soy is better for younger people due to the fact that it affects your estrogen levels.  If you are pre or post menopausal, then that is not what you’re looking for.

There is a great article that I found on the home page of YourCity.MD as to the relationship of soy with women who have already had cancer.  Below is the link and some of the article:

TUESDAY, Dec. 8 (HealthDay News) -- Regular, moderate consumption of soy foods can help lower the risk of death and cancer recurrence in women who've had breast cancer, new research shows.

What's more, the association between soy and a reduced risk of death held true even for women with estrogen receptor-positive cancers and women taking tamoxifen, according to the study published in the Dec. 9 issue of the Journal of the American Medical Association.

"We found that women with a history of breast cancer who consumed moderate amounts of soy food were doing better in terms of prognosis. They had reduced mortality and reduced recurrence," said study author Dr. Xiao Ou Shu, a professor of medicine and a cancer epidemiologist at Vanderbilt University Medical Center in Nashville, Tenn.

There has been some concern that soy might increase the risk of breast cancer or worsen the prognosis for women already diagnosed with the disease because soy is what's known as a phytoestrogen. That means that it can act like a weak form of estrogen in the body.

However, it appears those concerns may have been unfounded because Shu and her colleagues found that soy actually reduces the availability of naturally occurring estrogen by binding to its receptors.

The benefit of using the system checker on the homepage is that you can research the information for yourself.  You must be your own best advocate!  Information is the key to your best health!

http://www.cincinnati.md/articlepage_cn.aspx?cn-documentid=633839&query=soy and reduced risk of breast cancer&s=1&cat=con

  Sunday 10/24/10- Exercise Journal Diary: 

day off

 Sunday 10/24/10 Food Diary:


1/2 serving Egg dish casserole * (60 cal.)


Whole wheat, low fat English muffin, 1 tbls no sugar added, low calorie jelly ( found in diabetic aisles at grocery) (105 cal.)

1/2 cup mixed berries, 1/2 cup non fat vanilla yogurt ( 65 cal)

A.M. Snack-

1 scoop protein powder, vanilla with ice and 1 tbls organic almond butter, 3 strawberries (in a blender) (205 cal.)


3 oz Ahi tuna steak, with roasted sesame seeds( 166 cal.)

1 cup green beans ( 30 cal)

P.M. Snack-

greek yogurt with blueberries, pinaeple, sprinkle of granola ( 160 cal.)


4 oz turkey cutlet with apricot glaze over 1/2 cup brown rice- (300 cal.)

Salad- 1 sweet red pepper, 1 yellow tomato, 1/2 cup thawed edamame, 1 cup romaine lettuce, EVOO, drizzle of red wine vinegar (150 cal.)


1/2 cup non fat cottage cheese, strawberries, sprinkly of sliced almonds (110 cal.)


* found in the receipe section on the homepage

It’s so exciting when you see pounds come off when you begin clean eating and exercise.  But if the process of weight loss slows down and you feel you are at a plateau, it’s difficult to stay motivated.  Some ways to stay engaged in the process is:

-To keep doing at least 1 hour of moderate-intensity exercise most days of the week.

-Try to consistently eat a clean diet.  If you falter, don’t jump ship.  Try to do better the next meal.  Be careful about ‘taking the weekends or holidays off’ of healthy eating.  One day can turn into 2 days, which turn into weeks can…be careful. 

-Make sure your getting the emotional support by those around you.  If your support group isn’t, then educate those people about how to help you and why it’s important to you.

Good habits can become habitual as easily as bad habits.  Make your health a priority!  Make healthy, consistent choices.


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Paula's Healthy Living

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