Naturopathic Newsletter October 2008

October, 2008

Ongoing workshop at West-Island's Women's Center on Women's Health.

October 6th at 6:30: Canadian Liver Association

Week of October 6th is the release of the fall issue of Chi Magazine featuring my article of Naturopathic Approaches to Cold & Flu Season.

October 12th at 12pm on CJAD
800AM: Fall Detox 

Since 1991, there have been more than 10,000 studies conducted on soy. 

Almost all of those studies have concluded a positive claim on soy.

The US FDA approved a health claim for the cholesterol lowering effects of soy, as well as soy's ability to reduce the risk of heart disease.

One study on prostate cancer showed that soy isoflavones may reduce the risk of prostate cancer by 50%.

The studies on soy and breast cancer are controversial, focusing on the potential increased risk of developing estrogen receptor positive breast cancers, and reducing the effectiveness of tamoxifen. However, in spite of this last claim, studies have shown a synergy between soy and tamoxifen. Tamoxifen by itself was 26% effective, soy protein isolate by itself was 36% effective, and the two together showed to be 62% effective. This shows that the combination of tamoxifen and soy resulted in smaller breast tumors than tamoxifen alone. 

The US National Cancer Institute spent $20 million looking at anticancer compounds in fruits and vegetables. They found five such 'superstar' anticancer compounds, all of which are present in soy. These 'superstar' anticancer compounds are: isoflavones, protease inhibitors, saponins, phytosterols, and phytic acid compounds.

In spite of published studies stating that soy does not cause any mineral deficiency, critics continue to claim that it does.

Similarly, a recent study confirmed that the negative effects of soy on the thyroid gland affect individuals who are deficient in iodine. With ever escalating rates of thyroid disease, iodine deficiency is of continued concern. For patients whom I suspect to have iodine deficiencies, I often recommend that we check their iodine levels through a urine test. Discuss matters further with your local ND.

For a number of my patients reading this article, they may be a bit stunned by all of the positive effects stated about soy, and yet, my general recommendation is to limit the intake of soy in our diet. If soy products are so good for us, then why would I recommend for them to be limited?

Firstly, the health benefits gained from soy products depend on many factors, including quality. For the 'superstar' anticancer compounds found in soy to be bioavailable for our use, the soy product must be in fermented form, which is not usually the case with commercially available soy. The most reliable, good quality, and fermented soy products include tempeh and miso. These are the 2 forms of soy that I recommend to my patients over soya milk and tofu. 

Also, keep in mind that the bioavailability of these 'sueprstar' anticancer compounds is also dependent on a healthy digestive tract filled with good bacteria, known as probiotics. Probiotics can be ingested through foods such as sauerkraut, apple cider vinegar with mother, and kefir (as opposed to commercial yogurts).

Secondly, soy products rank high on the list of potential food intolerances, which can aggravate a number of systemic conditions. If consuming a soy product produces gas, bloating, and/or changed bowel movements, then it is a likely intolerance for you.

Thirdly, soy products tend to aggravate mucus forming conditions, such as post nasal drip.

And fourthly, just because something is good for you, it doesn't necessarily mean that more is better. Can we have too much of a good thing?

My general recommendation for individuals without a soy intolerance is to consume 3-4 servings per weekly. See some recipes below for inspiration.

Tempeh is fermented soy found in the frozen section of your health food store. It is inexpensive, high in protein, and a rich source of iron! Here is how a prepare my tempeh:

Dethaw, and cut into rectangular pieces measuring about 4 by 6 cm.

Make a marinade with the following ingredients: sesame oil, tamari, honey or maple syrup, cayenne pepper, cumin powder, grated ginger root and crushed garlic.

Add the marinade to the cut tempeh and leave in fridge or on counter for anywhere from 15 minutes to 2 hours.

Grill on bbq or roast in the oven until desired consistency.

Add any of the following vegeatbles to a small pot of boiling water: julienned red peppers, shitake mushrooms, carrots, ...

After a couple of minutes, turn the burner off and add a tbsp of miso paste (found at the health food store).

Mix until all of the paste in dissolved.

Add more miso paste if needed for more flavor.

Add torn strips of nori (sushi paper) to the pot.

Stir and serve with dices eschallots on top.

A tasty salad dressing or dip high in protein and flavor!

I add the following ingredients to a jar and stir and serve.

miso paste

tahini (sesame seed paste)

honey or maple syrup

apple cider vinegar

oil: olive a/o sesame a/o flax a/o hemp

water (for consistency)