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Leeandra lost 26 pounds

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Weight Loss Transformation Story: Leeandra lost 26 pounds. After realizing that she’d let herself go, she changed her eating habits and began working out. She’s committed to being healthy, hot and living a long life.  Here is what she shared with us!

leeandra before and after

248 pounds to 216 pounds & still working on it (height: 5’9″).

The Past: I loved to drink all the time, eat out, party, cook everything and munch on late nights. I wasn’t depressed or mad at my size, I just didn’t notice! I was 3 years into my marriage and just letting myself go.

I changed my eating habits by slowly but surely eating small meals. That didn’t work for me, so I took bread out of my meals and started eating regular sized meals and eating more frequently (low carb).

My workout routine is currently home workouts (HIIT – High Intensity Interval Training), with YouTube channels to help me along the way. When I was in the gym a few months ago, I would do 30 minutes of cardio and weight train. Nothing too heavy, just enough.

I started this transformation in November 2014 and it has been up and down, but mostly up.  Although I’m changing for my life’s longevity, my husband didn’t marry me this size so it’s not fair to him. It’s not funny to put on lingerie and be uncomfortable with your mate. Some women just don’t get it, but I do! I’m making the change to stay forever young, healthy and HOT.

My advice for the next person who wants to lose weight:  Consistency. I have a hard time with emotional eating. I know that if you can just control what goes into your mouth and workout despite what turns life has taken, you will be ok.

Instagram: @gettinfitlee

Mental Health is Just as Important as Physical Health

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mental health When making a decision to get healthy, many people focus on the physical – exercising more and eating well. After all, the body is your instrument and you must cherish it and put it to good work. While this is certainly an important part of getting to a place of optimal health, it is just as important to consider mental wellness in that process.

Peace of mind and living as stress-free a life as possible is Key to living at your best. When your mind is clear and healthy, you are better able to be the best version of yourself. Moreover, maintaining actions and decisions that you may have made in becoming more physically fit or losing pounds is much easier when you are free of things like depression, anxiety, addiction and/or excessive stress. This is because of the strong connection between body, mind and spirit. Consider a few tips to enhance your mental balance and health even as you create a stronger more balanced you physically:

  • Let go of residual anger: If you have anger over something – perhaps something you’ve been holding on to for a long time – do yourself a favor and let it go. Whether that means confronting the anger head on or talking it out with those involved, do what you need to in order to set that anger free. Your physical and mental health will be better for it.
  • Take time for yourself every day: Even if it’s just a quick walk around the block or time spent just sitting somewhere quiet to meditate or pray, make sure to give yourself the time you need each day to decompress and relax. You will likely be more mentally sound and find it easier to focus on your goals if you do.
  • Don’t sweat the small stuff: Far too often, people get hung up on small things that don’t matter in the grand scheme of life. If you are going to stress, at least choose situations that are worth being stressed over. The small everyday annoyances that won’t matter just hours later don’t deserve the response that your body will have over the stress of the situation. Practice letting go of situations that don’t otherwise impact your life, and you will be mentally healthy for doing so. If you find yourself dwelling on situations and stress points for days and days, it’s time to seek out a way to resolve those issues…even if it just is a matter of personal peace.
  • Take tender care of yourself: When you are having a bad day, do something to cheer yourself up. When you are sick, take the time needed to heal and recover. Take as tender care of yourself as you do your loved ones. Go the extra mile for yourself as you would for them. Do all of the things for yourself that you would for others in need around you. It is far too easy for people to forget about doing anything for themselves on the same plane that they would do for another.
  • Ask for help when you need it:  If you are struggling with issues of a mental or emotional nature, there is nothing wrong with asking for help. In fact, doing so could open doors to becoming that much more balanced and healthy beyond what you could have hoped for. This is particularly poignant if you are struggling with a mental illness of any kind of, hormonal imbalances, depression or if you simply can’t overcome an emotional issue. Ask for help. This could be in the form of professional counseling, therapy, talking with your pastor or perhaps just taking the time to talk with a trusted family member or friend. Whatever you feel will help you to overcome a mental or emotional challenge, just do it. Asking for help is not a sign of weakness, but rather a show of strength to yourself that you are important enough to you to take care of yourself no matter what it might take.
  • Remember to breathe: Deep breathing for a few minutes each day can help you to retain your sense of calm and inner peace. It is important to breathe in through the nose and out through the mouth, fully filling your diaphragm when you do. As the body receives extra oxygen, it will in turn relax and help to fully clear your mind. When you are in the middle of stressful situation or struggling with you thoughts about changing your lifestyle, take some deep breaths.  You may find that you feel better and are able to move forward with less stress and anxiety.

Anything that affects your mental well-being will ultimately affect your physical self as well. Mental stress can lead to a host of physical ailments, so even as you are making the effort to get as physically healthy as possible, don’t forget to take time to do the same for your mental well-being.

Sharon lost over 80 pounds

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Weight Loss Transformation: Sharon lost over 80 pounds and has gone from a size 28 to a size 18.  All her life she was the “cute, fat girl” and now she is healthy and fit.  She’s faced a number of obstacles and the loss of her mother to cancer, but with the love and support of her husband she has taken action and changed her life.  Here is what she shared with us…

sharon weight loss story

This is a lifetime! All my life, I was the cute, fat girl (or big Sharon behind my back). My mom and dad had me on so many diets as a child, from Weight Watchers, to Nutri-system, to Jenny Craig and the blue diet pills. I all ways said, “God don’t make junk.” I loved my big, beautiful 380 pound self most of my life. Also, due to an injury from 2003, I walk with a limp.

In 2006, my mom had a 2nd go with cancer and she went to glory. This got me thinking about my weight and health.  Also, with the new career I was after, I did not want to be an unhealthy hair artist on stage. From 2006 to 2007, I started my journey and lost only 25 pounds. Then, I went to Jamaica with two girl friends and thought I was doing something!

In 2007, my friend, next door neighbor and soul mate Walter finally came home after being away in Montana for 18 years. He was a health nut from way back. He told me that if I was serious about wanting to lose weight he would help me.  It started off as a joke and every couple weeks he would tell me something to change and take out my diet.  As I started making healthier choices, my gallbladder shut down and I ended up in the emergency room.  When Walter asked the doctor what the cure was, he said surgery or cut out heavy fats.  After we did some research, I decided to let the gallstones pass, keep my gallbladder and live a healthier lifestyle.

With that being said, one thing I don’t do is step on a scale often. I went from a size 28 to a size 18, and now I’m moving into a size 16 with no girdle. Walter and I got married on 2-14-2010 and he truly is my rock.  He is also a personal trainer, NPC top ranked bodybuilder and soon to be pro. Most importantly he is a different type of trainer.  He works with you where you are and builds you up as you progress on your journey.

What working for me;
  • Chicken, fish, sirloin and brown egg whites
  • Raw or steamed veggies
  • Fruit (in the am only)
  • Brown rice
  • Working out at least 2-4 days week
  • I did not take fat burners until I lost 80 pounds.
I stopped eating fast food, butter, fried food or drinking soda of any kind. If I’m on vacation of out and about, I may do fast food but it’s all about choice. Examples of my meals;
  • Breakfast: 3 egg whites, 1yoke and grapefruit
  • Snack: Almond snack pack
  • Lunch: Cod fish, brown rice and big green salad
  • Snack: Veggies and fruits
  • Dinner: Chicken, red potato and broccoli or asparagus.

Also, when I lost 80 pounds, I went through a detox for ten days with no meat. I was in tears on some days but when you realize fat is toxic you just want to keep going.  My meal plans did cost, so if you are serious you gotta have a good nutritionist. Walter is the first one I’ve worked with that didn’t just put a 300 plus pound lady on 1200 to 1500 calorie diet and say you gotta starve to do it.  He taught me that I was starving my body. He showed me that if I would just feed it healthy food, my body would not hold on to the weight but release it.

In the beginning at 300 plus pounds, my workouts started like this: 5 minutes on the bike, 10 minutes on elliptical and exercises for my midsection. Today, I try to workout 3 days a week at the gym and walk daily. Here is my leg workout;

  • Warm up 10 minutes on bike
  • Ab workout for 10 minutes
  • Leg press: 3 sets of 25, starting at 100 pounds and adding 20 each set.
  • The next two machines I call “innees and outees”; 3 sets of 50 reps, start with 30 pounds for weight and increase 10 pounds each set
  • 3 sets of 50 calf raises
My trainer/nutritionist adjusts my workouts weekly and we enjoy living a healthy lifestyle when it comes to food, but nothing is wrong with an occasional cheat meal and wine.  I’m a work in progress, because I never thought I would be a thick fit chick.  I don’t want to be skinny. I still want my curves and butt, but want to be healthy and happy. I’m also still in shock that I’m doing it.  Here’s to the rest of my healthy life! I feel better at 42 years old then I did at 22. I’m honest and real and still have a size 22 in my closet. It may seem hard at first but if I can do it anyone can.

5 Tips For Staying Motivated To Achieve Your Fitness Goals

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fitness goals tipsSure, we all want to be healthy and fit, but the desire is not the difficult part. It’s keeping the motivation to actually do so that can be very hard! Most of us want to live healthier and more active lives, so we tend to set goals in these areas, but oftentimes we lose motivation or simply give up and don’t reach those goals. Life may get busy, we may get sick or frustrated, or laziness sets in and we decide that achieving our fitness goals is too much of a hassle. It sounds easy enough in theory and in the beginning, but the practical application is not always so easy.

If you’ve struggled in the area of motivation when it comes to workouts, please say amen [here].

Exercising regularly sounds simple enough, but the truth is that it takes a firm commitment and plenty of self-discipline to achieve this part of a healthy lifestyle. It’s easy to make some sort of resolution to get into shape and lose a few pounds, but too often within a couple of weeks we are right back into our bad habits. Then we beat ourselves up for not sticking with it. I’m sure you are aware that plenty of people make New Year’s resolutions or Monday Morning resolutions to get and stay into shape and within a couple of weeks they fall back into their old routines. It’s a dreaded cycle, but the good news is that it CAN be broken!

So, moving forward and assuming that YOU want to get (and stay) in shape, Here is the question: How can you stay motivated to achieve your fitness goals?

  • Make a list of your fitness goals.

It is important to write down your fitness goals and put them somewhere that you can view them on a daily basis. It’s easy to forget your goals, so be sure that you take a look at them often. You can even write down the reasons why you have these goals to serve as a reminder for the days when you don’t really feel like working out. Ideas;

  • Download motivational images and post them in your office and on your social media profiles.
  • Write your goals down on an index card and carry it around with you.  Read it 3-4 times a day, especially before workouts.
  • Post sticky notes on your fridge, at the office, or in the bathroom to serve as reminders of your goal to become healthy.
  • Become educated on the benefits of living a healthy lifestyle.

Knowledge is a wonderful tool that can act as a change agent in our lives. Learn about healthy habits and how exercise benefits physical and mental health. Read encouraging and motivational books that will keep you motivated to keep up the good work. Listen to positive audios and watch inspirational videos on how you can live your best life NOW! Don’t wait around and hope that you’ll get motivated; take action! When you are proactive in your life, things happen. You attract what you think about, so revamp your thought life when it comes to living an abundant, healthy life.

  • Make small changes over time.

Don’t expect to become a health and fitness guru in a week or two. Don’t expect your body to transform in a week or two. Introduce bits and pieces of lifestyle change and various exercises into your life over time. One week you may try to burpees instead of pushups and the next week you may want to add 20 more minutes of exercise to your routine. Maybe one week you can walk four days a week instead of three and the next week incorporate a group activity like yoga or tennis with a friend. Think of your healthy lifestyle as progress; not perfection. It’s those who take small steps consistently that cover more ground than those that take large steps once in a while. Remember that.

  • Visualize success.

See yourself healthy and fit, even if you aren’t feeling like it. Close your eyes and envision eating healthy foods and moving forward in your fitness goals. Daydream about you standing straight, shoulders back, chin up, healthy and fit. (Like a superhero) Visualizing success helps cause your thought patterns to change from negative or neutral to positive, and helps keep one motivated to achieve goals. Yes, utilize creative visualization to see yourself living a kick butt, healthy, fit life!

  • Create a vision board.
  • Find some fitness experts/success stories who inspire you and learn about their journey.
  • Find positive affirmations, prayers and meditations online that inspire you.
  • Get a fitness buddy.

Sometimes all it takes is getting a family member, friend, or acquaintance to commit to getting and staying in shape with you. Call it an accountability partner, because you can be accountable to each other and keep each other motivated. You can work out together or separate, but be sure to check in with one another often (daily or at least weekly). Don’t be afraid to extend tough love, as you both are making a firm commitment to doing what you say you’re going to do.  If you can’t find someone who you know to commit to, you may find a partner online with social media or on sites like MyFitnessPal.com or Sparkpeople.com

Listen, you CAN stay motivated on a daily basis to work toward attaining your fitness goals. As you progress on your fitness journey, you’ll most likely realize that the lessons about commitment and pushing yourself you are learning flow over into other areas of your life too! Qualities like discipline, perseverance, accountability, etc. are quite helpful in other areas, such as your career, parenting children, relationships, and more. Pretty amazing, huh?

You’ve got this! I totally believe in you.

Do All Sugars Affect the Body in the Same Ways?

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It is safe to say that Americans as a whole are addicted to sugar and eat far too much of it. According to research done in the last few years (supported by the USDA), the average American will consume roughly 75 pounds of sugar per year. Imagine stocking your pantry with fifteen 5 lb bags of sugar and using it all within just 12 months…yourself.

“The World Health Organization is dropping its sugar intake recommendations from 10 percent of your daily calorie intake to 5 percent. For an adult of a normal body mass index (BMI), that works out to about 6 teaspoons — or 25 grams — of sugar per day. Many people don’t realize much of the sugar they take in are “hidden” in processed foods, according to WHO. A can of soda may contain up to 10 teaspoons or 40 grams of sugar. A tablespoon of ketchup has 1 teaspoon of sugar.” (source: CBS News)

The dangers of eating sugar are obvious, from weight gain to tooth decay. However, there is more to the subject of sugars than the types you see on the supermarket shelves. Understanding true science behind the chemicals within sugars and the effects on the body will help you understand what sugars should be avoided and which are deemed to be healthier for you.

sugars affect the body

Types of Sugars: There are 2 categories of sugars and 6 types within those categories.

Monosaccharides – Monosaccharide sugars are also referred to as simple sugars or single sugars. These simple sugars are easier for the body to digest, which comes at a price when overeaten as these sugars can easily become fat. The three types of monosaccharides are:

  • Glucose/Dextrose: Glucose and dextrose are one in the same, though many food companies seem to choose the term dextrose as they believe glucose has a negative connotation amongst consumers. This sugar is a natural sugar and found in fruits and plants. Glucose is turned into a syrup by food manufacturers to add to their products.
  • Fructose: Fructose is the sweetest sugar and also a natural sugar. This sugar is found in fruits, cane sugar, honey and vegetables. It is also a common sugar used in processed sugars like white granulated sugar and high-fructose corn syrup.  Because unprocessed fructose in whole fruits and vegetables is combined with fiber and nutrients, it’s considered to be far better than processed white sugar or corn syrup.
  • Galactose: You may not have heard of galactose as this sugar is doesn’t occur individually but rather works with glucose. Galactose is found only in dairy products.

Disaccharides – Disaccharide sugars are compound sugars, also referred to as complex sugars. These complex sugars are formed when the above monosaccharide sugars combine. The three types of disaccharides are:

  • Sucrose: This common type of sugar is formed when glucose and fructose combine. It occurs natural in fruits, sugar cane and sugar beet.
  • Maltose: Maltose occurs in grains during the germination process. You’ve probably hear of barley malt which is where this sugar gets its name. This sugar is formed by different molecules of glucose combining.
  • Lactose: Lactose is the milk sugar found in dairy products and is a combination of glucose and galactose. A special enzyme called lactase is required to digest lactose which is why some adults become lactose-intolerant- the enzyme dissipates as children age and no longer biologically need milk.
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All of these types of sugars listed begin as natural sugars, occurring in various foods without human interference. However, things can begin to go badly for your health when the foods they occur in are processed to extract the sugars.  A lot of this has to do with how these sugars can affect blood sugar and insulin production (pre-diabetes, diabetes, metabolic syndrome, heart disease, etc).

Natural Sugars vs Processed Sugars

Natural sugars are those that happen in any whole foods, whether its plant matter like fruit or animal matter like milk. These sugars are easy for the body to use since they digest quickly. Natural sugars give your body energy and the food they are present in deliver important nutrients. These natural sugars will appear most often as fructose and lactose and are thought of as “good” sugars.

Processed or refined sugars are often considered the “bad” sugars. Sucrose is the number one culprit when it comes to refined sugars and is what you buy every time you pick up a bag of sugar from the market. The dangers of consuming a lot of refined sugars are well documented and considered to even be a serious health risk in some circles. These refined sugars are rampant in manufactured foods, whether they are a bag of cookies, a box of crackers, tomato sauce or a jar of salad dressing.

With an ideal diet you don’t need to go out of your way to consume sugar, nor will you experience the side effects of too much sugar. Your body knows how to handle natural sugars and by eating sources of natural sugar like fruits you are nourishing your body by getting fiber, vitamins and minerals. Avoid refined, processed sugars as much as possible.

Sugar’s Effect on Insulin

Insulin is a hormone that helps the absorption of nutrients from the food you eat. Insulin is primarily affected when carbohydrates are eaten, particularly sugar. As you eat carbohydrates your blood sugar level raises which spurs your pancreas to release insulin. The insulin hormone helps lower your blood sugar levels by taking the sugar and putting it into muscles cell and the liver. The sugars can then be used as an energy source.

Simple sugars digest very quickly which causes your body to release insulin more quickly than it would with complex sugars. This sounds fine but the problem occurs when you eat too many simple carbs and sugars. Have you noticed that when you drink coffee regularly you begin to feel less of an effect from the caffeine? Your body becomes dulled to it. Similarly, if you eat a lot of processed, simple sugars your body will reduce your sensitivity to insulin. Insulin insensitivity known as insulin resistance can lead to weight gain, pre-diabetes and digestive issues. Prolonged insulin resistance can lead to to Type 2 Diabetes and could be a risk factor for cancer (as you can see in this study).

Avoiding processed sugar and maintaining a healthy diet high in natural, whole foods is the best way to prevent insulin sensitivity and ensure you are giving your body the nutrients it needs. Limit your uses of refined sugar and try to use more natural sources of sweeteners like pure maple syrup or stevia powder. Also, remember that sugar in excessive amounts, even natural sugars, can still be damaging, especially if you have insulin or blood sugar issues already.

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Updated: Courtney lost 53 pounds

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Update Nov 2015 – (read about how she did it below) “I want to give an update on my journey. I’m now 53 lbs down since January 1, 2015 and I’m so proud of myself for not giving up this time. I’ve gone from 234 pounds to now 181 pounds. Now, I have a goal to lose 31 more and I’ll definitely do it.”

Courtney weight loss update

Update July 2015: “Hi, I just wanted to share my update with you guys. I’m now 50 lbs down and feeling even more motivated than before. I still have 37 lbs I want to lose so I’ll be sending you another update in the future. Instagram: @transforming_mybody“

courtney weight loss

Weight Loss Story: Courtney lost 32 pounds. She didn’t want to be put on insulin for diabetes and a wake up call from her doctor was the perfect motivation.  Here is what she shared with us about how she lost the weight…

Courtney before and after

Hi my name is Courtney and I’m from Alabama! I want to share my weight loss journey with everyone, because I’m so proud of myself for actually believing I could do it.  I decided to lose weight after going to the doctor in December 2014 and listening to my doctor tell me he’s going to prescribe me insulin for my diabetes if I didn’t lose weight and get healthy. That scared the crap out of me because I watched my mom take insulin shots all my life. That’s not what I wanted.

On January 1, 2015 I made the decision to get up off of my couch and get healthy. I weighed in at 234 lbs and I’m now 202 lbs. I eat clean, no sodas, a gallon of water a day, no white foods, no juices and no bread. I also stopped eating late at light.  For exercise, I joined boot camp classes twice a week and I’m now enrolled at Planet Fitness. My goal weight is 160 pounds and I know I will get there with my continued dedication and motivation. Thank you for such an inspiring page.

Farrah lost 27 pounds going Paleo

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Weight Loss Transformation of the Day: Farrah lost 27 pounds going Paleo, meal planning and exercising regularly.  Her story should serve as inspiration to anyone who’s lost weight, gained the weight back and been able to get back on track with weight loss and health goals despite major obstacles.  Here is what she shared with us about her journey…

farrah before and after

Hello, I’m Farrah. I recently recommitted my life to getting healthy and staying that way. After losing 48 lbs a couple of years ago, I ended up regaining 42 lbs. After gaining my weight back, I suffered from deep depression and health complications that lead me to be hospitalized. After getting out of the hospital, I vowed to take back my health and to lose the weight and to keep it off. I’ve been able to accomplish my 27 pound weight loss by sticking to a predominantly Paleo way of eating, and going to the gym 4-6 days a week. I’m not where I want to be, but I’m proud that I’m a lot closer than I was only a few short months ago. My transformation started in September 2014 and I really noticed results in February and March of this year.

In terms of my Paleo diet, it really entailed me cutting out processed foods, simple carbs, and dairy. It works really well for me and I don’t really feel as if I’m deprived of things because I’ve found lots of recipes where I can make chic-chip cookies, brownies, and pies, but the ingredients are so much cleaner.

In regards to my workouts, before my hip injury I tried to do cardio for 45 minutes everyday. Sometimes it would be the elliptical, the treadmill, or the row machine. I then would to weight training or HIIT workouts at least 4 times a week. I tried to maintain a workout schedule of 5-6 days a week.

My advice to others that are starting their weight loss journey is what works for me, and that is be organized and set goals. I like to sit down on Fridays or Saturday mornings and write out my meal schedule, what my breakfast, lunch, dinners, and snacks will be. That way I can grocery shop better and if I feel tempted to pick something up at the market that’s not on the list I have more discipline to say no, and find a way to work it in next week if I really want too. I like to plan my workouts as well. I find that if I don’t I won’t push myself as hard or I’ll just do a light routine instead of the hardcore one I need to do. I would also say don’t judge yourself by what others are doing. I know that personally I’m always comparing myself to others and it’s just not a good idea to do so. You are not them and your body functions differently than theirs. Just do the best YOU can do and see what your body will do for you. Be patient, stay consistent, and you’ll see your body change.

If anyone would like to, they can follow my journey on Instagram at @FlabtoFab0687
Thank you for hearing my story. I truly love the BWLW instagram page and website, I am inspired daily by it!

Aleya lost 100 pounds

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Weight Loss Transformation Story: Aleya lost 100 pounds.  This proud mom of two went looking for answers on how to feel better and healthier, which led to her weight loss journey.  She had support of her husband, loved ones and friends, as well as her faith to inspire her.  Here is what she shared with us.

aleya before and after

I’m a thirty something, married, mom of 2. I began my weight loss journey in June 2013. I had been feeling bad for a while and didn’t know why. Going to various doctors and really not getting any answers was the inspiration for me to change. I made up in my mind that I needed to change and then maybe I could feel better.

I just started small, by walking during my morning and afternoon breaks. I cut out sugary drinks and just drank water, along with adding in more fruits and vegetables for my snacks. I cut down on the junk food and a lot of the fast food. As I got more energy, I started doing more exercise, like Zumba, and still walked during my breaks and lunch hour.

It took a year and a half, but I lost 100 pounds (height: 5’5″). This is been the hardest thing I have done in my life. Some days are good, some days were not so good, but I continued to encourage myself. The support from my family, friends, coworkers and church members was a great motivation for me.

To those who want to lose weight, I would say focus on being healthy. Give yourself small goals to reach. That way it helps to keep you motivated and encouraged. You have to be determined and truly want to make a change. Also, find things that are fun to you as ways to work out. I love dancing. My husband says that I have literally danced the pounds off! I’m thanking God every day for being the center of my strength! Sending love and encouragement to all the ladies out there!

Is Soy Really Bad For You?

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is soy badPeople have been eating products the come from soy beans, like soy milk and tofu for hundreds of years. That’s why it’s amazing to me that soy just may be one of the most controversial health foods in the world right now. Soy and products containing soy have become very popular in the US and are often toted as a healthy alternative to meat. Soy-based products such as infant formula are quite common and many food manufacturers use soy as a filler.

Despite soy being promoted as a healthy food, there are claims backed by studies that show that may not be all that it’s cracked up to be. There are also plenty of personal stories from people who claim to have suffered health issues from eating soy. However, there are also studies and stories that tote soy as a superfood, bringing many health benefits to those they eat it regularly.

So, what is the truth about soy? To reasonably decide whether soy is safe or not, it’s important to see the research for yourself and make your own informed decision.

Health Benefits of Eating Soy

Typically the health benefits surrounding soy are some or all of the following:

  • It reduces the risk of cancer
  • It reduces bad cholesterol
  • It alleviates symptoms of menopause
  • It improves cognitive functions
  • It improves bone health
  • It is a plant-based protein source and alternative to eating animal flesh

There are quite a few health organizations that fully support and recommend soy in the diets of everyone from infant to adult, men and women. Researchers have many theories on the health attributes of soy in the regular diet and have studies that support their belief.

In support of eating soy, the University of Maryland Medical Center has a reference article with all study references containing positive results. You may visit that reference by clicking here.

Health Concerns of Eating Soy

When it comes to health concerns of soy it is interesting to note that for nearly every health claim or study showing soy in a positive light, there is contradictory research. This is why soy can be such a controversial topic.

When it comes to soy and preventing cancer, there are various different studies showing the complete opposite effect. In a study by the British Colombia Cancer Agency, researchers found that major properties in soy can actually stimulate breast cancer cell growth. Another study by the Department of Food Science and Human Nutrition had similar findings. Studies on soy and other types of cancer found no increase or decrease in cancer cell growth at all.

As for soy and benefits on menopause symptoms like hot flashes, some studies don’t support this. The Department of Medicine at University of Minnesota is responsible one such study. The Columbia University included soy and soy products in a similar study but results were inconclusive.

There are a few other theories that soy can also:

  • Cause thyroid disorders
  • Stunt growth in children
  • Cause decreased fertility in men and women
  • Lead to early puberty in girls
  • Become toxic to the nervous system due to aluminum content

It is also important to point out that people can all have different reactions to soy in their diet. Similarly to milk and lactose-intolerance, certain people can have severe reactions from eating soy or soy-based products. These reactions can also occur in people who suddenly eat a very large amount of soy, something even pro-soy doctors and scientists advise against.

Keep this in mind: There are so many foods that we are told are bad for us these days, from wheat to milk to agave, that you could pick almost any food and there maybe some thought or research that says it’s bad for you

A Word About Fermented Soy

Fermented soy comes in the form of natto, miso, tofu and tempeh. In comparison to Asian countries, Americans eat very little fermented soy. Some believe this is why many Asian cultures don’t have the health issues Americans have with soy.

During the fermentation process of soy, healthy bacteria grows. Probiotics and these healthy bacteria are beneficial, similarly to how other fermented foods and beverages are. The fermentation also changes the soy’s structure in many ways so the body doesn’t respond to it in the same ways.

The Japanese and Chinese have far fewer cases cancer (breast and prostate, primarily) and some researchers came up with the theory that this is because of soy in the diet. While this hypothesis wasn’t exactly incorrect, following the traditional Asian diet that includes fermented soy was excluded. Studies are being done to determine the health benefits and/or concerns of fermented soy in the diet vs whole soy.

Should You Avoid Soy?

The decision whether to eat soy or not is up to you. Since the topic isn’t black and white it’s important to come up with an educated choice by researching the effects of soy. Until that time you can limit your soy intake if you have health concerns and focus on eating fermented soy products rather than whole soy. If you feel like you are having adverse reactions to the addition of soy in your diet, stop eating it and consult your doctor.  I personally don’t have any issues with drinking soy milk or eating tofu.  It’s a personal choice.

Carmel lost 80 pounds

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Weight Loss Transformation of the Day: Carmel lost 80 pounds.  Her motivation began with harsh and hurtful words from her now former spouse. With time and perspective, she found motivation within herself, changed her life and found happiness.  Here is what she shared with us…

carmel before and after

Two months after saying I do, my husband left because he said I was too fat. At first, I was filled with anger and embarrassment. My first thought as I watched him pack was how much I was going to make him regret his decision.  The very next day I started working out. I was fueled by rage and revenge. I quickly lost 20 pounds but every moment at the gym was a chore. Every step was torture.

At some point, around the 25 pound weight loss mark I started enjoying the process. I started feeling good and feeling healthy. I started feeling beautiful.  My focus changed and it became about me. I began to understand that a healthy, active and fit me was so much better than the me I was. I started becoming excited about exercise. I started to enjoy the benefits, the compliments, the new found abilities.

carmel weight lossTwo years later, I can truly say. “Thank you, John.” Did I deserve to be left? No, I didn’t. No one does. Was I fat? Yes, I was well over 240 pounds. Was I unhealthy? Oh Yes! My knees hurt, my back ached. Walking in heels was becoming a chore. Sleeping restfully was hit or miss. Diabetes and high blood pressure were knocking on my door. Here’s my simple reality: I truly believe that if he hadn’t left I would still be that fat, tired, sickly woman in an unhappy and unhealthy marriage.

So, thank you John for leaving me. I truly wish you joy and happiness. Because today I’m healthier than I’ve been in 10 years; I feel more alive and more beautiful at forty than I ever thought was possible in my thirties. I am open to all that the future holds including the possibility of finding true and lasting love. It’s because one day you decided I wasn’t good enough. Today, I can truly affirm and testify that “All things work together for good for them that love God, to them who are the called according to his purpose.”

I’ve changed my eating habits three times over the past two years. Initially, I read the book Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss, Revised Edition by Joel Fuhrman. I ate a mainly plant based diet with only about 10% meat. I ate a huge salad daily and a lot of fruit and veggies. My protein source was primarily vegetarian meat or soy meat substitutes. I lost 40 pounds with this diet plan and then I plateaued. At this point I reduced the amount of fruit I was taking and cut out added sugar. That helped me to lose another 15 pounds and then I plateaued again. My final adjustment was restricting my diet to 1250 calories a day and utilizing My Fitness Pal to track my intake. I lost a total of 80 pounds.

I work out four to six times per week. I hired a personal trainer and have worked with him consistently for the last two years. I used Couch to 5k and started running on the treadmill. With my trainer, who is an MMA fighter, I also started boxing as a form of cardio. I lift weights three times per week.

What was your starting weight?
240 pounds

What is your current weight?
160 pounds

What is your height?
5 feet 7

How long did your transformation take?
1 year and 1/2

What advice do you have for others who want to lose weight?
Keep focused, keep motivated but don’t expect progress instantly. Accept setbacks. Don’t punish yourself for mistakes. But most of all, lose the weight for yourself and no one else.

Instagram: @brownecarmel