Soy - What??? - A Beginners' Guide To Healthy Oils

 It's Not Nice To Be Fooled With Soy Isolates!

I had a bit of a shocker recently. A learning curve thing. I try to eat right and use healthy, good ingredients. But here's the fine print: Some soy products may be really bad for you. 

I DIDN'T know that!!

And so now I am aghast at how many products -including ingredients in your vitamins-  slip in this potentially evil substance, in particular soy isolate. Even eviler, it can be disguised under a few technical, hard-to-identify, and harder-to-pronounce names as well.

There is a LOT of concern that these can cause cancers to grow, bad estrogens, etc. So just when I thought it was safe and smart to use Smart Balance, etc. ...

(*But on a note of relief: my understanding is that fermented soy (think soy sauce and clean Thai food!) is still healthy!!)

I have gone back and changed my recipes to reflect this new knowledge. (If I missed anything, please let me know. I am ALL about good information here.)

~~

On to Thinking Positive:

 

How I Came to Appreciate Beautiful Oils and Butter

Healthy Living IS An Adventure!

First of all, let me repeat, that, to the best of my knowledge, fermented soy is not a culprit -thank goodness there as I love my soy sauces-  and most -if not all- of the ones I like to use seem to be made with the right ingredients.  It's the soy elements, in products, that have been toyed with that are most suspicious. And we have been led to believe that soy in all its forms is good for us. Maybe not so much.

And, as I begin to explore my options, there are MANY!!

I found this article, a guide to oils, over at Whole Foods.  It talks about good and bad oils. It's worth a read.

Here's a quick bite from it:

For baking: Coconut, palm oil ave the best reputation.
For frying: Because they stand up well to the heat, avocado, palm and sesame oil are ideal for frying.
For sautéing: Many oils are great for sautéing, including avocado, coconut, grapeseed, olive, and sesame oils.
For dipping, dressings and marinades: When it comes to making dressings and marinades, or finding oil that's perfect to serve alongside crusty bread for dipping, you're looking for terrific flavor. For this purpose look to olive, toasted sesame or walnut oil.

To start with oils, I read the above and a few other articles and then I ran off to Whole Foods to purchase a few good-for-me oils. I was happy to find such a good selection.

I purchased two high heat oils:
Grapeseed oil (a very clean, light, all purpose cooking and baking and wok/sautéing oil)
and
Avocado oil (also for frying and sautéing) (and it is not bad as a skin care product either!). 

 Of course there is the mainstay of Extra Virgin Olive Oil as well, but it is best not cooked at high heats.  

My favorite new oil is a French walnut oil (amazing!!) for salads and delicate recipes -it is best unheated. It's very delicate and oh sooo good for you.  

Soon, I plan to experiment with Almond oil and Truffle oils.

I love that many of these gourmet specialty oils can be purchased fairly inexpensively in smaller containers. And extra nice to find out, so far the sunflower, avocado, and walnut oils, that I am keeping in my refrigerator, do NOT solidify in the refrigerator like olive oil does. That's a convenient benefit.

As far as table spreads or more buttery blends to sauté with, I have also changed my ways there too.  I loved the taste of my old Smart Balance and Original Recipe Earth Balance.  Soy, I discovered, was amongst, if not their first ingredient!! They are now all in the past. And also, out went the Omega 3 Smart Balance Oil I had been using!

Earth Balance does have a soy free spread and I am cautiously trying that out. It's very clean tasting and not bad for everyday use. But now I am suspicious of foods with too many "ingredients" and being more careful. And I have returned to pure butter. I like mine unsalted or lightly salted, made from grass fed (not soy fed) cows milk.  With butter, you just need to use less and it does go further. So much for the myth that margarine with its fewer calories and omega 3's can be a healthy choice with benefits.

I also threw out my mayonnaise and I am soon to experiment with true French mayonnaise.

Along the road to healthy eating, one might just discover the wonders of better tasting food too!

Lucky for us, good groceries and good food producers care and thus (like my husband was about to do) we don't have to all go out and buy our own oil presses - although I did read up on that and it sounded kind of fun!


Bon Appétit!


-bbffair

6/10/2017  Notes:
I have updated my oils list. 
Some oils that I found iffy, or without enough information over time, I have deleted from my original list above. 
At this time, Grapeseed oil is my go-to oil for cooking. It is very light and clean and can sustain high heats and is perfect for high heat Thai. 
I continue to enjoy the soy-free Earth Balance spread and or pure unsalted butter.
And my go-to salad (no or low-low heat) oil is still a high quality Extra Virgin Olive Oil.

Eat Your Broccoli!

EAT YOUR BROCCOLI!

Fresh vegetables are *GOOD* for you!

Lucky for me that I love my veggies.

It also seems that broccoli is making news as a cancer fighter.


Yeah!!! Go broccoli!

So, for me, having had breast cancer, I am now even more passionate about eating things to help my body get and stay healthy! So, along with my steamed veggies and healthy protein, I am definitely adding in eating raw as well.

This afternoon, I made a huge tray of raw fresh broccoli, white button mushrooms, parsley, tomatoes, and carrots. I even used ample dip. I ate all I wanted (about half the whole platter) and couldn't finish what was in front of me. Afterwards, for my protein, I finished with about 1/2 ounce of walnut halves mixed with about 1/8 cup of dried Michigan cherries.

My total calorie count was 330.

My nutrition count was 100%, tasty, filling, balanced, cancer-fighting, whole food.

Bon Appétit!

-bbffair

{Broccoli, photograph courtesy of freedigitalphotos.net <p><a href="http://www.freedigitalphotos.net">Image: FreeDigitalPhotos.net</a></p>}

Respecting Your Health Through Challenges

 

 Changes I have made for Health

 As I have previously posted, I was diagnosed with breast cancer and the last three months have been a challenging time for me. I've had surgery that removed my tumor, and two lymph nodes, both clean, Thank God.

I am still recovering from the surgery, a lumpectomy and sentinel node biopsy, that has left me without much distortion, but with much nerve upset in my nipple, which is hopefully temporary, but upsetting, and much fatigue. As well, I am preparing for a round of radiation to the area, which, I'm told, will increase my fatigue for awhile both during the treatments and in the months following.

I still feel very grateful as I move forward. But this is no cake walk. 

I have also been thinking hard about how much of the traditional medicine in front of me seems to keep pointing, not just at the irradiating of the cancer, but also at poisoning the body enough so that the cancer never ever returns. The cure is hard. The preventative measures very difficult to grasp.

I still don't know if I can take a drug that is basically a chemotherapy pill for five years. That's a decision I don't have to make just yet, but one I am wrestling with.

In the meantime, what I am focusing on, right now, is what changes I can implement in my nutrition and exercise that are not extreme or desperate, but sensible, sustainable, and doable.

I have started buying only hormone-free and antibiotic-free milk –it tastes great!–  and chicken and beef. I am mostly eating a plant based diet with my protein coming mainly from fish first, chicken second, and only very occasionally beef. I am staying far away from fats. No, not entirely, but reasonably. I still like the Earth Balance spread. And, I realize that alcohol, even though I really just like very nice wines, is a very possible culprit in creating bad estrogen. It's out for now except maybe for a rare indulgence.

I am busy exploring how I can beef up my immune and energetic systems, rebuilding my health stronger and better. I plan to meet with a professional nutritionist. I'll be blogging about that more in the future.

And I am humbled by how tired surgery and healing have left me and learning to take littler, but very effective smaller steps. Right now, 3 mile walks exhaust me, 30 minutes of jumping is too much for my sore breast, and I've had to back down. I thought I could get right back and up to speed, but I have definitely been slowed down. However, the good and inspiring news is this:

LITTLE STEPS CAN GO A LONG WAY!

I can walk a half mile to a mile 2-3 times a week and build on that as I get my energy back.

I can do the standing (10 minutes) portion of the Original Callantics one day and the floor portion (10 minutes) the next day.

I can put on a breast binder or sports bra and gently dance-jog in my living room on a spring floor for 12-20 minutes (Remember my 12 minutes post!!  See it here! ) three times a week to start and keep checking in with myself to make sure that it's not too much and only keep it up or add to it respecting my body deeply, that it is telling me how far is far enough and when it is ready for more.

I can eat delicious and healthy food (like I have been and like I talk about on this blog) with the above changes (i.e. less meat, no hormones or antibiotics in food, etc.) but not quite as much as when I was exercising more vigorously. I'm eating closer to 1300 calories a day. It's actually not a hard adjustment as I need less. For example, instead of two eggs, I eat one egg. I plan to also have future blog posts about some of these even lighter meals as they still contain the good nutrition and vitamins and flavor (!!)  that I like and need and that provides healthy, balanced, and balancing (very important!) meals, but they are trimmed down a bit more.

And for really good news, even while going through all this doctor-business,  and even while I am still in the process of needing to regain my strength and stamina, I continue to be on a path of health with healthy results!

-bbffair  

 

 <Green Bulb -above- by Digitalart, courtesy of http://www.freedigitalphotos.net>

 

My Basic Food Plan

BASIC

My basic food plan is pretty simple. It consists of eating plenty of lean protein, fresh vegetables, and fruit. 

Fruit Juice starts my day.  I might add a protein (eggs, cottage cheese, almond milk, or whole milk in coffee, etc.) to that, but the fruit juice is a must for me. (Some people like a grain, but I am not a big breakfast girl myself.)

Protein is important at every meal, but especially at lunch and dinner. Do not skimp on protein.

(I prefer lean vegetarian protein alternated with lean seafood alternated with lean poultry or eggs, with an occasional indulgence into lean beef. Grass fed and hormone free.)

Fresh Vegetables should be a BIG part of lunch and dinner. I think they are best mixed between raw and steamed or sauteed. Go for colorful, beautiful, life-enriched vegetables.

Fruit as a snack (Think Apple!) or dessert is perfect!

Flavor. Flavor. Flavor. Think smart flavor. There is no such thing as a bad sauce or dip so long as you are smart about it, the ingredients are healthy, and you either keeping it low in calories or adjusted to your daily calorie intake. I love spicy sauces, herb sauces, soups, and healthy flavors to add a bit onto a vegie or to cook with along with my olive oil nonstick spray.  Healthy, good, whole foods should also mean yummy!  My motto:  Eating Right Should Be Delicious!

Lots of water. Lately, I have been in love with Cascade Ice, Organic Lemon Zest and Organic Lemon Lime, that I discovered in the health food section of my local store. (There are other flavors too.) They come in nice plastic bottles that look so fresh visually too and are easy to take with you. They make me feel like I am treating myself as well as quenching my thirst. There is something about pure sparkling lemon or lime waters that feels like a special indulgence and freshens the palate while quenching your thirst. I go walking with them. I keep them in my car for long drives. There are lots of ways to have water! Tea is also good. Some people (me!) LOVE their coffee, but it's not a substitute for water. Just remember that and then go ahead and enjoy it then, but keep it in perspective and count the calories you add to it (I like whole milk with my coffee in the morning!) and still drink your water!

If you are trying to lose weight or are watching it, count your calories. Know what your set-point is for burning.

For me, when I am fine with my weight and my daily exercise is pretty regular, I can eat like this and not worry about watching the calories. This is a healthy eating plan for me. I can occasionally go off it for an indulgence and no problemo. It carries me forward with life and vitality if it is my main program.

However, when I am trying to trim down, I know what I have to do. For me, to lose weight, (I am 5' 6-1/2"), that means, if I am doing my daily 30 minute cardio, I can eat between 1200 and 1700 calories a day ( I end up with a daily average around 1400-1500 usually) and still lose weight.  If I am unable to do the cardio (like this last week when I've had to work around a neck sprain/strain) I try to be more conscious of keeping the calories slightly lower (about 200 less a day) than when I am able to work out daily.

Note: that especially watching your calories before an "event" or "holiday" helps average an indulgence day out before it happens too.

Important: Eat when you are hungry, best at the first sign. Ask yourself: what am I hungry for?  If you keep a well-stocked kitchen and fridge (see my grocery lists) , it should be easy to go for the right hungry choices.

Eat as much as you need to feel satisfied, then stop. Not before you are satisfied, not beyond. Learn to recognize that point. For me, that sometimes means 2 ounces of protein is not enough. I need more protein in my diet to feel right, so maybe at that meal, I need 4 ounces or even 8 ounces. Or maybe more dark greens or a tomato finish. Learn to listen to your body. (So long as you are selecting from the basic good food groups (lean proteins, fresh vegetables, and fresh fruits - and all of these kinds of foods are good for you!), your body is asking for what it really needs to feel balanced and nourished. And if you give your body what it is clearly asking for, that it needs, it will begin to work with you more and more.

Tip: What I like to do is (and this comes naturally to me from listening to my body and my own hunger needs signals, knowing that some days I am really hungry and other days only so-so) alternate bigger calorie dinners with lower calorie dinners giving me satisfying eating experiences that still keep my average daily calorie count in the sweet spot. It really helps and makes you feel like you are never on a diet, but more like you have especially good days in between on-target days.

Hope this is helpful to any of you out there. Keeping to these principles has given me tremendous freedom and is, I believe, a nice way to eat healthy and delicious!

-bbffair

Tracy Anderson Metamorphosis

I have had several wonderful, life and body revitalizing experiences in my life. Most of these have been eclectic, a combination of several methods that work well with my system, and that charge me with energy, health, and light.

I have been and will always be, at heart, a dancing path girl, but there is always something new to learn and a right opportunity at a right moment (and I will expound upon my dancing path ways in future posts).

[Image: m_bartosch / FreeDigitalPhotos.net]

Today I am going to talk about Tracy Anderson's Metamorphosis.

It is by far the most disciplined, hard-work–with no way around that–and yet still (most important!) doable if also the most demanding system I have ever personally experienced.

It is a six-day a week, 90 day body transformation program. I am currently almost 30 days in and I LOVE IT!

I have adjusted the diet, however, to fit my system. I have noted the parts I like the most and altered them to suit my needs and/or added them into my own diet, which is not so much "a diet," but how I need to eat to feel alive and fit.

I need regular protein. I love everything fresh. And I LOVE me my coffee and milk. Coffee is my own personal indulgence and I ain't giving it up.

My own food system has worked for me in the past and it is now working for me on the Tracy Anderson system too. So, if you are like me, and you need lots of regular lean protein, fresh veges and fruits AND you need wonderful flavor, variety and energizing food, please check in on my grocery lists and recipe posts. And please, comment and/or add in your own recipes and or variations.

So, you might wonder, if my food plan works so well, how did I get out of shape? Well, that's a longish story, but it includes not following my own innate nourishment wisdom. However, since starting Metamorphosis, I've mended my wicked ways and gone back to the food I know will lighten me up and light me up. Every time I regularly eat like this, I get leaner, healthier, more energy, and more Light! My body loves me. My mind is more alert and focused. My emotions are more balanced and happier. And my spirit sings.

But what I LOVE about the Tracy Anderson Metamorphosis workout method is that [surprise! surprise!] after all the HARD exercise (I am used to the jogging–oh yeah, and I had to add that back in too–but not the exercise like she dishes it out, goodness!!), my body feels amazing.

And the Results!!! I have had awesome results every 10 days. There is nothing like results! Tracy knows how to reshape the body and I am loving how toned and tightened I am feeling every day now.

And–truth moment here–I can't do the weights part of the arms yet and I can only do half of the leg reps and I am STILL getting amazing results.

So if you are ready for an incredible way to lighten up, get strong, and get fit, and find yourself at a perfect moment for momentum, I suggest you run over to her site (http://tracyandersonmethod.com) and check it out. And if you came here from there, join me, as I continue to transform in this amazing program and transform with me!

-bbffair