Soy foods and soy protein myths explained

soybeanWhen I used to work at the juice bar in Hollywood, girls (for the most part) would come into the store asking about being vegetarian or vegan. I remember one story in particular confessed by a naive customer . She had recently "gone vegan" and she began replacing almost all her dairy and meat items with soy products. She was gaining weight, was moody and lathergic. Why? Wasn't she supposed to go vegan, drop meat, and all the sudden drop the weight along with it?

There are a few common misconceptions about soy that I hope to clear up.

How much soy is too much? Is it dangerous for babies or kids to consume? Are there benefits to consuming soy?

Firstly, a "safe" amount of soy to consume is debatable. Each person is unique in the way we digest foods and what we are sensitive to.

Foods that contain whole soy can be a good source of protein for vegetarians and vegans because they provide all the amino acids — a type of nutrient — that people need to stay healthy. (People who eat meat get all their essential amino acids from animal products.) Soy is sometimes added to foods like breads, cereals, and meat products, and used as a meat substitute in vegetarian products such as soy burgers and soy hot dogs.

Here are some common soy products/foods:

edamame Edamame: soy beans that have been boiled in water.

Soy Milk: a beverage made from soybeans, mixed with water. can be a good alternative to dairy. (not for children and definitely not as a formula or breast milk replacement)

Tofu: the white, soft processed soy milk coagulated with a chemical- (such as calcium sulfate) similar process to cheese. Should probably avoid this, almost all is genetically modified.

Tempeh: the natural fermented version of soy. Considered the healthiest of all soy varieties.

Miso: traditional Japanese seasoning produced by fermenting rice, barley and/or soybeans, with salt and the fungus kōjikin. Also safe and considered to have health benefits.

Soy Sauce: the soy contained in this salty mix is actually comparatively low.

Soy Lecithin: a great emulsifier (promotes solidity) for many different products. Research is showing many positive health benefits including lowering cholesterol, improving brain functioning and memory and aiding in the breaking down of fats to be used as energy. Check before using to make sure you are not allergic, allergies can cause many complications and side effects.

Soy protein: unless you know differently, most soy protein is produced in a large commercial factory and is typically in an aluminum container which isn't safe. MSG is often added as well.

Health Information

The FDA has authorized use of health claims about the role of soy protein in reducing the risk of coronary heart disease (CHD) on labeling of foods containing soy protein. This final rule is based on the FDA's conclusion that foods containing soy protein included in a diet low in saturated fat and cholesterol may reduce the risk of CHD by lowering blood cholesterol levels. Recent clinical trials have shown that consumption of soy protein compared to other proteins such as those from milk or meat, can lower total and LDL-cholesterol levels.

The real health benefits of soy might lie in its nutritional content and the fact that people often use soy foods as a replacement for less-healthy foods. Soy foods are a great source of protein and contain other important nutrients, such as fiber, B vitamins, and omega-3 fatty acids. Foods containing soy protein are also a healthy alternative to meats and other animal products that contain cholesterol and saturated fat.

But soy's greatest advantage may lie in it being a rich source of isoflavones - plant hormones that have been linked to several health benefits. For example, researchers believe a soy-based diet could account for Asia's low rate of heart disease. The leading cause of death in the United States, one of the risk factors for coronary heart disease is high levels of LDL or "bad" cholesterol. In recent clinical trials, men and women with high LDL levels were able to reduce them by consuming soy over an extended period. In October, the FDA (Food and Drug Administration) announced that certain foods containing soy will be able to claim that they may help reduce the risk of coronary heart disease. (To qualify, the food must contain at least 6.25 grams of soy per serving, one-quarter of the daily recommended serving of 25 grams). And that's not all. It is possible that isoflavones may help prevent bone loss, therefore lowering the risk of osteoporosis.

Isoflavones have been credited with reducing the rates of certain types of cancer. For example, there is some evidence that eating soy may reduce your risk of developing breast cancer. And isoflavones were the primary ingredients in a "smart bomb" - a drug that University of Minnesota scientists believe holds the potential to cure childhood leukemia. Finally, a study by the Cancer Research Center of Hawaii indicates that consumption of soy products may help reduce the risk of uterine cancer.

Soy milk, soy burgers, and soy snacks are available in many supermarkets and specialty stores. When selecting soy foods, be sure to check food labels to be sure that the food is a good source of soy protein and is low in saturated fat, cholesterol, and added sugar.

If you're interested in eating more soy, introduce it into your diet gradually. And remember that the key to good health is to eat a wide variety of nutritious foods without focusing too much on any one food.

Possible Negative Side Effects?

More to the point, the real problem is not whether soy is inherently bad (after all, people have been consuming plants with hormones for centuries) but that no one is sure how much soy it is safe to consume. While Asians have been consuming soy for centuries, there have been conflicting claims about how much soy they consume. Nonetheless, since soy is turning up in everything from cereal to ice cream, we may be consuming far higher amounts than is normally found in the Asian diet, without any real idea of the consequences. A related issue is that modern preparation methods for soy products may increase the health risks. For example, some companies use chemical hydrolization instead of traditional fermentation methods to make soy sauce. It's something to think about.

Time to get science-y: Apart from the question as to whether soy even has demonstrable health benefits, there are long-standing concerns that soy may have negative effects on thyroid function and hormonal health. Soy falls into a category of foods known as goitrogens -- vegetables, grains and foods that promote formation of goiter -- an enlarged thyroid. Some goitrogens also have a definite antithyroid effect, and appear to be able to slow thyroid function, and in some cases, trigger thyroid disease. A huge danger is soy infant formula, this should never be given to your child in such a vulnerable age. Infants that consume soy have up to 20,000 times the amount of estrogen circulating in their blood stream.

Most importantly, soy is rated as the second most allergenic food to humans, with the first being peanuts. So before you go soy crazy, check it out with your doc to be sure you aren't allergic.

Soy-lovely Research

In January 2006 an American Heart Association review (in the journal "Circulation") of a decade-long study of soy protein benefits casts doubt on the FDA allowed "Heart Healthy" claim for soy protein. The panel also found that soy isoflavones do not reduce post menopause "hot flashes" in women, nor do isoflavones help prevent cancers of the breast, uterus, or prostate. Thus, soy isoflavones in the form of supplements is not recommended. Among the conclusions, the authors state, "In contrast, soy products such as tofu, soy butter, soy nuts, or some soy burgers should be beneficial to cardiovascular and overall health because of their high content of polyunsaturated fats, fibre, vitamins, and minerals and low content of saturated fat. Using these and other soy foods to replace foods high in animal protein that contain saturated fat and cholesterol may confer benefits to cardiovascular health." -- Sacks et al. 113 (7): 1034

The common amounts of phytoestrogens in soy beans are not to be compared to concentrated estrogen. One study followed over 3000 Japanese men between 1965 and 1999, and that showed a positive correlation between brain atrophy and consumption of tofu.

A study on elderly Indonesian men and women found that tempeh consumption was independently related to better memory.

Lastly, soy contains trypsin inhibitors, which means the proteins in soy are not as absorbent by the body. They block the enzyme trypsin, which is secreted by the pancreas and breaks down protein in the small intestine. Basically what this means is that your body will not be able to properly break down proteins unless you take extra enzymes separately.

Long story short: it's still too sketchy to claim soy is the soy-tastic and start replacing everything with soy. My advice? Eat as many different foods and meat/dairy alternatives as possible. Don't just stick to one kind. It's fine to have a soy yogurt for breakfast with fresh fruit, but then skip the soy burger for lunch and go for a big green salad. There are plenty of milk alternatives, and I rarely use soy unless that's the only thing available. Almond milk is super easy to make and is almost as common as soy milk now. There is also rice milk, coconut milk, hazelnut milk and hemp milk. Try different options and always switch it up! Don't ever use soy milk as a baby formula and avoid giving it to small kids, especially boys, when they are still growing. Finally, don't be soy-crazy! Soy isn't the devil and won't kill you. Just eat it with moderation in mind and keep yourself educated with the latest research.

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Sophie’s 2023 Holiday Gift Guide

The holidays are a beautiful way to celebrate the people in your life. One way to spread a little more love, intention and compassion this holiday season is to share what has been transformational and meaningful to your own life.


This gift guide was created to help you slow down, evaluate and look at the people in your life for what they mean to you and who they are instead of just another name of your list to check out. Here are my top picks for gifts for your loved ones.


If you have friends and family that are ready to step into their life, transform their whole health, and elevate their well-being, then we want to help you find the PERFECT Philosophie goodie to gift them.

Give the gifts that help spread love, wellness and ABUNDANCE this holiday season. 

 

Philosophie Lover’s Bundle (on subscription)
Pranamat (code: SOPHIE)


 



 



 

Alive Water (delivery service)


 



 

Harry Potter™ Faux Book Lockbox from Pottery Barn (or any of the Pottery Barn teen or kid collection)


Adapto – what? The Philosophie Behind the Adaptogens in our Products

Philosophie Superfood + Adaptogen Blends

Adaptogens are Mother’s Nature natural medicine. Adaptogens are powerful little plants and herbs that have literally withstood natural disasters and bring their same ADAPTIVE qualities into our bodies. Philosophie babe, Marissa Cohen, shares the beauty and power of adaptogens and how they show up in our superfoods!

Maybe adaptogens are a staple in your diet, or maybe you’re not sure how to pronounce most of them. Adaptogenic herbs and medicinal mushrooms have gained significant attention in recent years, and for good reason. Despite what your social media feed may lead you to believe, these powders are far from a recent trend. Adaptogens have been used for thousands of years in eastern medicine practices such as Traditional Chinese Medicine to help restore the body to balance. 

Each one of the Philosophie Superfood Blends contains potent, responsibly-sourced adaptogens. From maca in Berry Bliss to mesquite in Green Dream and reishi mushroom powder in Cacao Magic, these blends are designed to nourish you on a cellular level, beyond helping you meet your daily macronutrient requirements. 

Philosophie Superfood Blends

What are Adaptogens?

The term “adaptogen” was first defined by a Russian pharmacologist to mean “agents which help an organism counteract any adverse effects of a physical, chemical or biological stressor by generating nonspecific resistance.”* For example, the cacao and reishi mushroom in Cacao Magic help the body achieve homeostasis and fight fatigue. If you are feeling depleted, they can deliver energy, but if you are overstimulated they can have a calming effect. Cacao and reishi specifically have antioxidant and anti-inflammatory properties, which are specifically beneficial for helping the body cope with physical and mental stress.

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Adaptogens for Stress Relief

The psychological benefits of adaptogens make them especially useful in today’s world. An estimated 31.1% of Americans experience anxiety at some point in their lives.* Anxiety disorders range in their intensity, but, when left unaddressed, they can become crippling or lead to more severe mental and physical illnesses.

Using adaptogens is a great way to manage stress from the outside world and minimize the effects of the cortisol stress response in the body. One study found that consistently taking adaptogens for 60 days decreased stress in participants by 28%.* Furthermore, other trials have shown the herbs ability to combat depression, lower blood pressure, promote sleep and cure sleep disorders like insomnia, and treat adrenal fatigue.


Adaptogens for Brain Health and Depression

Adaptogens can boost cognitive functioning in several ways, which explains why it is often used in patients with depression and Alzheimer's disease. Adaptogens boosts serotonin levels in the brain. Serotonin is a neurotransmitter that plays a role in emotional and mood regulation. Low serotonin levels are linked to depression, anxiety, and bipolar disorder.* By helping achieve adequate serotonin levels, adaptogens can bring relief to those suffering from mood disorders. Furthermore, they help regenerate brain cells and reconstruct synapses, the never endings where cells communicate with one another. As a result, the ability to learn, memorize, and recall information is enhanced.

Superfood Blends

Adaptogens for Hormone Balance and Fertility

All three blends contain organic maca powder. Maca is a root that is dried and ground into a fine powder. It has a rich, malty taste that helps make the Superfood Blends so delicious. But it’s not just your taste buds that have you craving your daily dose of Philosophie products – your hormones want their hit from maca, as well. Maca helps balance hormones by supporting the endocrine system, making it a natural aphrodisiac that increases sex drive and supports fertility. And while most energy enhancers like caffeine deplete the adrenal glands, maca supports the adrenals and stabilizes your blood sugar to give long-lasting stamina. Not to mention that it contains a host of vitamins and minerals that are necessary for reproduction, including calcium, magnesium, zinc, selenium, and iron.* 



The beauty of the Philosophie products is that they are curated to give your unique body exactly what it needs through the use of the adaptogens. They work their magic on their own or in synchrony with each other when combined. Check out our recipe page for hundreds of ideas to begin nourishing your beautiful body, mind, and spirit.

Philosophie Smoothies

Recources(*):

http://www.womenlivingnaturally.com/articlepage.php?id=69

https://www.ncbi.nlm.nih.gov/pubmed/23439798

https://www.medicalnewstoday.com/kc/serotonin-facts-232248

https://nootropicsexpert.com/nootropics-glossary/#dopamine

https://www.floliving.com/how-to-use-maca-to-treat-infertility/

 

What are your favorite benefits of adaptogens and how do you like to incorporate them into your diet? Share with us on the comments below and connect with us on Instagram!

Superfood Chocolate Bark

Superfood Chocolate Bark

We’re in LOVE with this dark chocolate superfood bark recipe made with Cacao Magic, Coconut Magic and Rich Nuts Sprouted Cashews making this a mood-boosting, tasty, sweet & savory treat!


You can turn any recipe into a nutrient-dense, balancing meal by adding superfoods and high-quality organic foods. All foods are not created equal, so even when it comes to choosing nuts make sure to source a brand that is raw, organic and activated like Pine Nuts. 


This superfood bark is super easy to make and can last for a whole week. Clean ingredients, energizing and mood-balancing superfoods and no added sugar makes this dreamy treat good for your body too!

Philosophie & Rich Nuts

Gather This:

8 ounces dark chocolate, chopped

2 tbsp Cacao Magic

2 tbsp Coconut Magic

2 tbsp melted coconut oil

Pinch of pink sea salt

⅓ cup Rich Nuts Savory Sage Sprouted Cashews, roughly chopped


Do This:

Line a baking sheet with parchment paper or a silicone baking mat and set it aside.

In a heatproof bowl, melt the dark chocolate over a double boiler or in the microwave using 30-second intervals, stirring in between until smooth.

Once the chocolate is melted, add Cacao Magic, Coconut Magic, melted coconut oil, and a pinch of pink sea salt. Stir well until all the ingredients are fully combined.

Pour the chocolate mixture onto the prepared baking sheet. Use a spatula to spread it out evenly, creating a thin layer.

Sprinkle the sprouted cashews evenly over the chocolate bark, gently pressing them down to make sure they stick.

Place the baking sheet in the refrigerator for about 30 minutes to allow the chocolate bark to set. Once the chocolate is firm, remove it from the refrigerator and break it into smaller pieces or irregular chunks. ENJOY!

Chocolate Bark

 

What treats are you making with your superfoods? Share below!

Simple Steps to Let Go of Stress

Stress Less with Philosophie

Stress is pretty much unavoidable. Between traffic, busy schedules, and the many responsibilities that come along with the various roles each of us play from parent, spouse, business-owner or employee, it’s no wonder that we often find ourselves dealing with high levels of tension, either mentally, emotionally, or physically.

As natural as it is to feel this stress, if we allow it to become a constant in our lives, it can lead to a variety of negative effects including headaches, digestive trouble, elevated blood pressure, pain in muscles and joints, problems with sleep, fatigue, and mood disturbances. That doesn’t mean, however, that you’re doomed to suffer if you experience stress in your day-to-day life. Investing time in soothing and balancing practices can help you release the build-up of stress from your body and your mind.

There are tons of way to let stress go, and different people will find that some methods are more effective for them than others. If you find yourself struggling with stress on the regular, try out some of these simple stress-relieving practices to feel a greater sense of ease and peace in your daily life!

 

Sophie + Son

De-stress in the Kitchen

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Superfood Collagen + Cacao Date Nut Loaf Cake

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Spend Time with Friends

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Time with Friends Philosophie Image

 

 Have a Dance Party

This may sound like a silly suggestion, but I dare you to try it. Next time you’re feeling frustrated or overwhelmed, step away from the source of the stress for a few minutes, turn on your favorite beats, and rock out. It may not feel entirely natural at first, but if you allow yourself to connect with the music and really let your body express any pent up feelings through your movements, you just might find that you can completely turn your mood around in just a matter of minutes!

 

Get Out in Nature

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Sophie Jaffe at the beach

 

Drink Water

Drink your water! Our lives can be so full, chaotic, and beautiful that sometimes stress, fear, worry or anxiety arises because we aren’t caring for our physical needs. A big glass of cold water can be SO healing. We love ours with a little bit of sunshine. What about you?

Sunshine Drops

 

Strawberry Banana Green Smoothie

Strawberry Banana Green Smoothie

When your kiddos (or you!) are craving something sweet, but still want to sneak in some nutrients THIS is the smoothie you need. 


It’s loaded with a blend of coconut water giving it a touch of sweetness from the coconut, banana to make it thick promotes healthy digestion, greens, strawberries, and both Philosophie Berry Bliss (vitamin C + plant protein) and Green Dream (iron support, energy + plant protein)! Another plus about this drink is that it really alkaline's the system and it is incredibly cleansing for the system.


You can take away the banana for less sugar or add more to make it sweeter. You'll still get the beautiful benefits of all the superfoods and greens.

Green Superfood Smoothie

Gather This:

Heaping spoonfuls of Berry Bliss + Green Dream

Spoonful of Cosmic Elixir (collagen + adaptogens!)

1-2 tbsp Coconut Magic or coconut butter

8 oz coconut water 

Handful of strawberries (tip: keep the stems on for extra greens!)

Banana

Handful of greens (we used spinach)


Do This:

Combine all ingredients in a high-speed blender then pour into your favorite glass and top with bee pollen and a scoop of Culina yogurt alternative. ENJOY!

Strawberry Banana Green Superfood Smoothie

7 Health Goals to Set for Yourself This Year

Philosophie Superfoods

People often think an intention or resolution has to be a giant life change, but we believe in keeping things simple and setting attainable goals. Let’s start to think of this time as another opportunity to check in with ourselves and manifest our dream lives–one small, loving step at a time.


What did we accomplish last year? How did we feel defeated? What did we LEARN about ourselves? What do we want to take into the next chapter, and what do we want to leave behind?


Let this year be all about you and your authentic self. The very best YOU can be.

Cosmic Elixir + Tarot Cards

If you need a little inspiration for your health and wellbeing this year, we have you covered. We’re sharing 7 health goal examples to motivate you but your health is all about YOU. Find what works for you. Take the habits you’re doing already and ADD to them to more align with how you want to feel in life. Do the things that feel GOOD to you.


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Swapping out sugary, caffeinated, or alcoholic drinks for water is a great first step to better health. Elevate your water with Liquid Chlorophyll Sunshine Drops for better digestion, more energy and detoxification.


Philosophie Sunshine Drops

GET ENOUGH SLEEP

Sleep is SO important to our mind, body and soul and deep, restorative sleep should be an absolute non-negotiable but often gets pushed to the back of your mind. Sleep is connected to so much in our body including our eating habits. Studies have shown that those who are well-rested have better portion control and will select healthier food options than those who are sleep-deprived! READ THIS POST for our tips to better sleep!


CLEANSE & RESET YOUR SPACE

Clutter in your physical space can create clutter in your mind, making you unable to concentrate on the things that actually matter in the present moment instead you’re focusing on the chores that need to be done, the work piling up or that box downstairs that was yet to be put away. Magic happens as you clear out the clutter that has been weighing you down mentally, physically and emotionally.


TAKE TIME FOR SELF CARE

Make sure to put yourself first by practicing self-care. Doing so allows you to take intentional time away from stress so you can be more resilient when you’re facing challenges. Know what your boundaries are and set functional limits in order to operate at capacity in all of the areas of your life.


Tarot Cards & Self Care

GET TO KNOW WHAT WORKS FOR YOUR BODY - INTUITIVE EATING!

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UNPLUG MORE

Putting away your phone or laptop isn’t just good for your mental health, it’s good for your physical health as well. Download our Digital Detox Guide with tips for your own digital detox including a letter from Sophie Jaffe, a meditation ritual, and 5-minute check-in practice.


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