Hello <<First Name>>,
This edition we get serious about soy consumption and breast cancer, providing you with the facts behind the controversy. We also share a simple way to increase your greens as well as an upcoming workshop to detox your kitchen.
Soy & the Breast Cancer Survivor
In the spirit of Breast Cancer Awareness month, let us take a look at a certain controversial topic in nutrition….soy. Contrary to popular belief, the latest research shows soy foods appear to be helpful in prolonging the survival of women with breast cancer.
In 2013, breast cancer accounted for the 4th highest number of deaths from cancer in Australia. It is estimated that it will remain the 4th most common cause of death from cancer in 2016.
Sourced from: www.canceraustralia.gov.au
While there is limited clinical data on this topic, extensive epidemiological studies suggest soy foods are not only safe to consume but may in fact be beneficial for breast cancer patients.
Is soy really safe?
Given the historically low rates of breast cancer in countries with a regular soy intake (think China and Japan) compared to that of Western countries, the concern about harmful effects from eating foods such as soy milk, tofu and soybeans is less than obvious.
Research into the impact of soy foods on the prognosis of women with breast cancer has been ongoing for nearly two decades. Scientists became interested in soy primarily because of the availability of isoflavones from soybeans. Somewhere the message turned negative when studies involving rodents surfaced in the late 1990s. This research presented findings of a particular isoflavone (genistein) stimulating the growth of estrogen- sensitive tumors in mice implanted with estrogen receptor-positive (ER+) cancer cells. Suddenly the dietary advice from oncologists and bloggers was to avoid or limit soy foods. However, this position is no longer consistent with recent data. It turns out that the old mice studies found conflicting results and rodents actually metabolise isoflavones from soy up to 150 times less efficiently than us humans. This means the effect of eating soy foods in humans with breast cancer is very different to mice.
With newer research and actual human studies now available, it is clear that neither soy foods nor isoflavones adversely impact markers of breast cancer. And furthermore, population data shows that soy intake linked with both reduced recurrence and lower mortality rates in women with the disease. The safety lies in consuming dietary doses – that is 2-3 serves of soy daily from wholefoods rather than purified high dose supplements. Just as the mice struggled with metabolizing isoflavones, humans can too in extremely high doses!
What does the research say?
The question of soy, good or bad remained a question until 2009 when the Life After Cancer Epidemiology (LACE) study was published. This study followed about 2000 American breast cancer survivors for nine years. Postmenopausal women taking the anti-cancer drug tamoxifen, who got the most isoflavones from soy foods (particularly daidzein), halved their risk of having a recurring cancer! It was also shown that including isoflavones does not block the action of tamoxifen.
Another big study published in the Journal of the American Medical Association looking at 5000 Chinese women with breast cancer suggested that a diet rich in soy didn’t worsen prognosis at all and might offer some protection in relapse. Researchers showed a 29% reduction in death rates. But this doesn’t just mean having a dash of soy milk in a cup of tea. The greatest results appear to come from a regular intake in the diet (approximately 2-3 serves per day).
The positive findings on reduced death rates among soy-eating breast cancer survivors were reinforced in a 2011 study by Caan and associates, which found a 54% lower risk of death among participants.
Selected studies on soy in breast cancer survivors at a glance
|Lead Author, Year
||Number of Participants
||Soy Protein or Isoflavones Intake
|Guha, 2009 (LACE)
||Daidzein ≥ 9.6 mg/day
Glycetin ≥ 13 mg/day
|60% reduced risk of cancer recurrence with tamoxifen and “high” daidzein intake
No interference with effectiveness of tamoxifen
||15.3 g soy protein/day
||32% reduced risk of cancer recurrence
29% reduced risk of death
Maximal benefit was seen at 11 g/day
||>16.3 mg total isoflavones/day
||54% reduced risk of death
Summing up the evidence…
Studies show women with breast cancer who regularly consume soy have a reduced risk of death as well as a reduced risk of cancer recurrence. The American Cancer Society and the Word Cancer Research Fund recommend eating foods containing soy. They advise it is safe to consume up to 3 serves of soy foods per day such as soy milk, soybeans, tofu, tempeh and edamame beans. Supplements of isoflavones from soy, however, should be avoided.
“You are never too old to set another goal or to dream a new dream.” - C. S. Lewis
What’s Cooking? – Detox your Kitchen: Eat Healthier for Life
Is your food making you sick?
Do you need to overhaul your pantry to improve your health and wellbeing?
At this popular and practical cookshop with Sue Radd, we will show you dietetic tricks to setting up a ‘wellbeing’ kitchen so you can be healthier at any weight and better fight chronic disease.
Also, find out why you need to eat in sync with your body clock to be more successful in your efforts to reduce insulin resistance and excess body fat.
What you will learn:
- Common kitchen traps and how to avoid them
- The best way to conduct a kitchen audit
- How to restock your pantry with essential ‘foods as medicine’
- Why smart shopping lists are a smart choice
- Menu planning to save time
- How to whip up a healthy meal
Plus, discover safer food storage containers, bottles, bags and food wraps you should be using that won’t leach nasty chemicals, like BPA and phthalates (linked to multiple health problems!), into your food.
Who should attend? This event is perfect if you want to get healthier for any reason or to clean up your diet. After attending this event you will know more ways in the kitchen to better manage your diabetes, fatty liver or cholesterol, or how to lose weight naturally by improving the quality of the calories you eat!
When: Tuesday 8th November 2016, 6.30 pm - 8:30 pm
You will just love our delicious menu and enjoy tasting plates from entrée through to dessert, plus take home free recipes and handouts! Please don’t eat before coming!
Learn more about our cookshops
Call NOW on (02) 9899 5208 to avoid disappointment. Bring your partner and make it an evening out!
Food Matters with Sue Radd – A Natural Help for Diabetics
With obesity on the rise and diabetes following, Sue Radd lets you in on a natural and tasty food that can help control both conditions.
Featured Recipe – Hokkien Noodles with Carrot, Cabbage & Shitake Mushrooms
Noodle lovers will enjoy this dish with its light gingery flavour. It’s also quick and easy to make.
Virtual Supermarket Tour – Understand Food Labels Better Lose More Weight & Improve Your Health
Do you spend hours in the supermarket not knowing the best products to choose? Are you confused by the multiple claims, logos and nutrition panels vying for your attention?
If the answer is yes to any of these questions, this event is for you!
To take control of your health, you need to understand how product labels work to compete for a share of your stomach. It’s more than just comparing figures to see what has the highest or lowest numbers for a given nutrient. You need independent benchmarks you can carry in your wallet so you won’t be duped by stars, logos and clever marketing.
Join us for a virtual supermarket tour. Throughout our two-hour session you will be coached on how to read the fine print and learn what to look out for, and gain the confidence you need to shop smarter for your whole family. We’ll also get hands-on so you can pick up boxes, cans and other packaging to practise your new skills on the spot!
And you get to take home our pocket shopping guide and list of best brands!
When: Wednesday 23rd November 2016, 6.30 pm - 8:30 pm
Learn more about our virtual supermarket tours
What people who attended previous events said:
"Loved it. Learned heaps. Can’t wait to go shopping!"
"The ‘Best Brands’ section answered a lot of questions I've wanted answers to."
"The ‘Best Brands’ section answered a lot of questions I've wanted answers to."
"Thank you for opening my eyes a little wider."
Call today on (02) 9899 5208 to take charge of your health!
Food InFocus – How to Make a Green Monster Smoothie & Why it’s Good for You
Watch this short video to learn how to give your body a big hit of green goodness.
Product Review – Ulla Smart Hydration Reminder
What is an Ulla?
The Ulla is a nifty little gadget that you attach to a drink bottle. When you have not had a sip for 30-40 minutes, a light will flash to remind you to stay hydrated. It’s perfect for people who struggle to drink enough water during the day!
How do I use it?
It is so simple to use. Just attach the small electronic part to the elastic band and slide on to your water bottle. The Ulla has a long life battery so you won’t have to worry about recharging too often.
What’s the cost?
An Ulla will set you back US $24.99 (approximately $32 AUD). The company also provides a one- year warranty and 30-day money back guarantee.
Where do I get it?
Only available online at https://www.ulla.io/store/c/ulla.
- A great reminder for forgetful water drinkers
- The flashing light catches your eye, but is not noisy for office environments
- The light turns itself off and can sense when you enter the room
- Easy to use and fits any size drink bottle
- A really helpful training tool for developing new healthy habits
- Pick your own colour (available in pink, blue, green, purple, white or black)
- Only available online
- You might not always see the flashing light
- Uses an honour system e.g. tipping your bottle upside down (without actually drinking) registers as a sip
- You cannot adjust the hydration cycle
4.5 out of 5 stars – A very clever invention but just remember to keep your bottle somewhere you can see it!