As a nutritionist, my clients are constantly sharing health “facts” that they learned from the internet, friends, or TV. With so much information available, sometimes random or outdated statements end up as common knowledge. Often, these “facts” don’t support optimal health and can even be harmful.

MELT practitioner, Edya Kalev and I decided it was time collaborate and break down some common health myths. Here are our top 10….

Avoiding Eggs
Quality is the key to heart-healthy eggs. Eggs from factory farms lack the nutrition value of organic and pasture raised eggs. Quality eggs contain substantial amounts of Omega-3 fatty acids which are indeed beneficial for heart health. Also, the egg yolk actually contains lecithin which is a beneficial fatty acid that helps cholesterol move through the blood.

Drinking Smoothies
When fruit is eaten whole it’s usually one apple or a handful of berries. However, smoothies contain several pieces of fruit which causes a rapid spike in blood sugar levels. Many also use poor quality protein powders containing isolates. These highly processed shakes can be quite hard for the body to process. The healthiest smoothies will contain minimal fruit and quality protein from nuts, seeds, brown rice, hemp, or whole gluten free grains.

Eating Veggie Chicken or Seitan
In the last 100 years humans began altering the food supply through farming practices with an intentional increase of the gluten content of wheat through hybridization. Partly due to wheat subsidies, gluten is now used as a filler, flavoring, and emulsifier in many processed foods, including “fake” meat-like foods such as Seitan.  The body can easily become over-saturated with gluten, which leads people to develop allergies and health issues. If giving up gluten completely seems too overwhelming, then start with Wheatless Wednesdays.

Eating an Apple a Day
Apples are now the worst when it comes to pesticides.  For the first time, they are number one on the list known as the Dirty Dozen which are the fruits and veggies containing the highest level of pesticides as tested by the Environmental Working Group.  So, if you are going to eat an apple, make sure it is an organic one!

Wearing Sunscreen
Sunscreen is one arena where labeling is often a far cry from the truth, since the FDA has just begun to regulate the industry’s claims about the level of sun protection or the safety of certain chemical ingredients.  Oxybenzone is a potential hormone disruptor, while retinyl palmitate may even increase the risk of some cancers. To make sure that your sunscreen is not one of the offenders, go to the Skin Deep Website.

Wearing Arch Supports
Arch supports are like crutches…great for the short term to ease the pain and strain of specific conditions, but not something you want to depend on forever.  Instead, go to a qualified Physical Therapist to help strengthen your arches, or follow along with this Youtube video.  Just use MELT balls instead of the tennis ball and you’ll get a great workout for your footsies.

Eating Hijiki Seaweed Salad
Seaweed pulls nutrients from seawater, which is why it is nutritionally dense.  It is also why there is a greater risk of contamination.  One kind in particular, hijiki, is especially high in inorganic arsenic and is best avoided. Go for the arame, nori, or other sea vegetables instead.

Pressing a Yoga Block into your belly
Some yoga teachers advocate lying face down on yoga blocks or rolled up towels, to “release the organs.”  However, it is never a good idea to press all your body weight directly into your organs. Organs are delicate, and you can unintentionally rupture something.  If you want to address an organ directly, go to a visceral manipulation specialist to be safe (and more comfortable.)

Pic by: ontheflyrecipes

It’s not just the soy you think you are eating, say in that tofu or tempeh burger. Just like wheat and corn it is a cheap ingredient that is in everything from packaged foods to vitamin supplements. Soy is a profitable crop that farmers get subsides for growing. When soybean oil is processed it has protein leftover. A small part of this is fed to animals, and the rest is turned into highly processed foods. It takes a lot of heat, solvents, and pressure to turn a bean into protein powder or fake salami. Processing proteins at high heat changes the chemical structure and turns it into something the body does not recognize or desire.

Soy protein isolate is the most toxic form of soy. In addition to high heat and pressure, it is extracted using a toxic solvent called hexane. This form of soy is actually processed similarly to plastic. In fact, a new edible plastic from soy is in development. It will be marketed as a healthy, edible plastic. I’m all for cleaner, healthier plastics, but anything which is that similar to plastic does not make good fuel for the human body. Read those labels as soy protein isolate appears in many energy bars, baby formula, fake meat and cheese, and protein powder.

Lecithin is a beneficial phospholipid (fat) for the brain and cholesterol levels. It is naturally occurring in egg yolks, peanuts, fish, and organ meats. Soy Lecithin is an additive that is extracted from soybean oil and is used as an emulsifier in supplements and food. Since small amounts of soy lecithin can be found in most processed foods and many supplements, it is over-saturating our body. Eventually it  can cause an immune reaction as the body looks at it as an invader. This is the underlying cause of many food allergies and inflammation.

Another problem with soy is the fact that it is loaded with phyto-(plant) estrogens. Phyto-estrogens are endocrine (hormone) system disruptors because they act as hormones in the body. Isoflavone is one such compound and can lead to estrogen dominance. This is when the body does not have the right amount of estrogen and little to no progesterone. An imbalance of these hormones causes major cycle issues in women, such as PMS, bloating, long or short cycles, heavy bleeding, and even breast cancer. For men it causes a reduction of testosterone. For children it can mean the early-onset of puberty.

The phytic acid content of soy is another problem for infants (and adults too). All beans contain phytic acid which inhibits the absorption of essential minerals. Normally, soaking beans reduces the phytic acid, but this is not the case with soy. Even extended soaking periods does not help. Zinc and iron are greatly reduced, and they are essential for forming a healthy brain and nervous system. Calcium absorption is also impaired, and calcium is crucial for healthy bones. Iodine is also greatly reduced, and this is an essential mineral for the function of the thyroid gland.

Soy creates additional problems for thyroid, as it is goitrogenic. This means that it interferes with the function of the thyroid gland. When the thyroid can’t produce enough hormones it becomes hypothyroid (low thyroid). Hypothyroidism causes obesity, bloating, high cholesterol, constipation, insomnia, bone loss, fatigue, depression, poor memory, and hair loss.

Where soy excels is as a fermented food. Fermentation reduces phytic acid, and makes the nutrients more available for the body. Fermented soy also does not impact estrogen levels or suppress the thyroid. The most beneficial forms of soy are miso, tamari, tempeh, and natto. Miso is fermented soybean paste. It is most commonly found as a staple in Japan, but can be found in most local health food stores in this country. Miso has been shown to help prevent breast cancer and is full of vitamins, minerals, bacteria, and enzymes. Miso makes a delicious soup, and can be used in sauces and salad dressings. Natto is a little unusual. It has the texture of a very sticky rice pudding. I can’t say I loved the taste, but the health benefits are undeniable. It is rich in B vitamins along with the bone-friendly vitamin K. It also contains beneficial bacteria and enzymes. One enzyme , nattokinase, reduces and prevents blood clots. This is helpful in preventing heart attacks and strokes.  Due to fermentation, tempeh is a healthier choice than tofu for meatless protein. Tempeh is quite hearty and works well in a range of dishes, and can be grilled, baked, or sauteed. Tamari is essentially fermented soy sauce.

As an ex-vegetarian, I consumed a lot of soy. I also suffered some of the health issues I have discussed here. My goal is to educate. I had no idea soy was anything less than a perfect food when I was a vegetarian. Since soy is in such a wide variety of foods, this issue has become greater than a concern for vegetarians. So PLEASE READ THOSE LABELS!

Try this recipe that is sure to make any greens taste even more delicious!

tasty miso greens

4 cups kale or collard greens, rinsed and chopped

1 tbsp sesame oil

1 tbsp organic miso paste, mixed with 2 tbsp filtered water

1 tbsp black sesame seeds

directions: heat oil in wok or cast iron pan. Add greens, and saute for about 5 minutes on low heat.  Greens should be softer, but still bright green once cooked (don’t overcook into a mush). Turn stove off, and add miso mixture. Last, sprinkle sesame seeds on greens. You can get creative and make this simple dish with a variety of veggies.

enjoy!