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Are you curious about the incredible health benefits of a plant-based or vegan diet? From lowering your risk of cardiovascular disease, obesity, cancer and type 2 diabetes, the advantages are plentiful (1). Some research shows that while vegans enjoy numerous health perks, they may face an increased risk of bone fractures due to lower body weight and bone density. This is why it’s vital to be proactive about your bone health—especially as osteoporosis, low bone density, affects one in three women and one in five men worldwide (2). Lets break this down a little more. A body mass index (BMI) of less than 20 kg/m2, is associated with greater bone loss and fracture risk (3). And vegans and plant based eaters tend to have a have a lower BMI, due to lower body weight and less rates of obesity. So maintaining a healthy BMI between 20 and 24.9 is a smart move. You see, breaking a bone may not seem that big a deal while you are young, but as you age, it can lead to loss of independence and increased mortality risk. But here’s the good news: You have the power to enhance your bone density and reduce your risk of osteoporosis through diet and lifestyle changes. And the earlier you start, the better! Here’s How You Can Boost Your Bone Health:
A whole foods plant-based diet can also reduce dietary acid load, promoting better bone density and overall health due to the abundance of alkalising plant foods. In contrast Western style diets rich in acidifying meat, eggs and cheese increase a diets acid load (4) This not only increase risk of osteoporosis, but also contributes to low grade inflammation and tissue damage. Ready to Take Control of Your Health? Whether you want to increase your intake of plants, or are eating a full plant based diet, I am here to help. Book your FREE 15 minute phone consultation today to see how I can support you References:
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Soy foods offer a convenient and versatile source of high quality protein. However much hesitation and confusion exists around soy foods despite all the research showing it is a healthy and beneficial addition to a balanced diet.
Research shows that soy is a nutrient-rich food, and can be particularly advantageous when used as a protein source to replace animal protein which can be high in saturated fat. So lets chat about all the benefits of including soy in your diet. What Is Soy? Soy is a versatile and nutrient dense legume. It’s health benefits are predominantly due to compounds called isoflavones, which are a type of phytoestrogen. These compounds induce numerous health benefits including cancer prevention, lowering cholesterol and even reducing menopausal symptoms (1). Benefits of Soy: Can soy protect against cancer and is soy safe to eat after breast cancer? A meta-analysis of 47 studies found that a higher soy intake is associated with a 10% reduced risk of overall cancer incidence. For every 25 grams of soy consumed daily, cancer risk decreased by 4%. The primary compounds responsible for this effect are soy isoflavones, rather than soy protein alone. Specifically, prostate and lung cancer risks were reduced by 6% and 10% respectively (2). Consuming soy during adolescence is also shown to reduce breast cancer risk in later life for women (3). Furthermore, soy foods are shown to be safe for women with breast cancer and may even reduce the risk of breast cancer recurrence (4, 5, 6) Can soy improve menopause and perimenopause symptoms? The isoflavones in soybeans include genistein, daidzein, and glycitein. These are shown to reduce hot flushes in menopausal women. Specifically, 18.8mg of genistein showed substantial reduction of hot flushes in menopausal women. Thats around 40mg of total isoflavones from whole soybeans. (7) 3.5g of isoflavones are found in each gram of soy protein and traditional soy foods (8). A women’s risk of heart disease and type 2 diabetes unfortuantely increases post menopause. Therefore replacing high saturated fat sources of protein with soy foods can reduce these risks. 25g of soy protein consumed daily can improve lipid levels to reduce a women’s health risks (9). Soy consumption is also shown to lower risk of both cardiovascular disease as well as type 2 diabetes (10). Is soy bad for your thyroid? Concerns about soy foods affecting thyroid function are unfounded. For those with hypothyroidism taking thyroxine, this medication should be taken away from soy and all foods for that matter for optimal absorption. Best best results, this medication should be taken 1 hour before breakfast. So long as you are consuming sufficient iodine in your diet, soy foods should not affect your thyroid function (11). Does soy protect against heart disease? Consuming 25 grams of soy protein daily is shown to lower low density lipoprotein (LDL) cholesterol in those with elevated LDL by up to 6%. In this study, soy was consumed as part of a low saturated fat and low cholesterol diet. While 50g of soy protein per day was compared with casein intake, the protein found in milk. Soy protein outperformed casein in lowering non HDL cholesterol (12) How much soy is safe to eat? Based on current research, consuming 25 grams of soy protein and 50 to 100 mg of isoflavones daily is considered appropriate. The U.S. Food and Drug Administration supports that including at least 25 grams of soy protein daily in a diet low in saturated fat and cholesterol can help reduce LDL cholesterol. For most people, consuming two to four servings of soy foods per day, such as 120 grams of tofu or 250 mL of soy milk, is beneficial. It's best to incorporate soy foods by replacing less healthy options in an overall balanced diet. Conclusion Incorporating soy foods into your diet can offer numerous health benefits, from reducing cancer risk to supporting cardiovascular health. Despite some misconceptions, soy is a nutritious and valuable part of a balanced diet. References 1 National Center For Complementary and Integrative Health https://www.nccih.nih.gov/health/soy 2 Fan Y, Wang M, Li Z, Jiang H, Shi J, Shi X, Liu S, Zhao J, Kong L, Zhang W, Ma L. Intake of Soy, Soy Isoflavones and Soy Protein and Risk of Cancer Incidence and Mortality. Front Nutr. 2022 Mar 4;9:847421. doi: 10.3389/fnut.2022.847421. PMID: 35308286; PMCID: PMC8931954. 3 Cancer Epidemiol Biomarkers Prev (2001) 10 (5): 483–488. https://aacrjournals.org/cebp/article/10/5/483/253410/Soyfood-Intake-during-Adolescence-and-Subsequent 4 MD Anderson Cancer centre. Is soy safe for patients with breast cancer?https://www.mdanderson.org/cancerwise/is-soy-safe-for-patients-with-breast-cancer.h00-159538167.html 5 American Cancer Society. Soy and Cancer Risk: Our Expert’s Advice https://www.cancer.org/cancer/latest-news/soy-and-cancer-risk-our-experts-advice.html 6 Academy of Nutrition and Dietetics. Oncology Nutrition. Soy and Breast Cancer. https://www.oncologynutrition.org/erfc/healthy-nutrition-now/foods/soy-and-breast-cancer 7 Messina M. Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature. Nutrients. 2016 Nov 24;8(12):754. doi: 10.3390/nu8120754. PMID: 27886135; PMCID: PMC5188409. 8 Messina M. Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature. Nutrients. 2016 Nov 24;8(12):754. doi: 10.3390/nu8120754. PMID: 27886135; PMCID: PMC5188409. 9 Raga M Bakhit, Barbara P Klein, Diane Essex-Sorlie, Joan O Ham, John W Erdman, Susan M Potter, Intake of 25 g of Soybean Protein with or without Soybean Fiber Alters Plasma Lipids in Men with Elevated Cholesterol Concentrations12, The Journal of Nutrition, Volume 124, Issue 2,1994, https://doi.org/10.1093/jn/124.2.213. 10 Raga M Bakhit, Barbara P Klein, Diane Essex-Sorlie, Joan O Ham, John W Erdman, Susan M Potter, Intake of 25 g of Soybean Protein with or without Soybean Fiber Alters Plasma Lipids in Men with Elevated Cholesterol Concentrations12, The Journal of Nutrition, Volume 124, Issue 2,1994, https://doi.org/10.1093/jn/124.2.213. Chronic sinusitis and nasal congestion can be more than just an inconvenience; it can significantly impact your well-being. Common symptoms include:
Additional symptoms may include:
 Women suffering from chronic sinusitis leading to runny and congested nose, headaches and post nasal drip Could Salicylate Sensitivity Be the Culprit? If you’ve struggled to pinpoint the cause of your symptoms, you might be dealing with salicylate sensitivity or intolerance. Salicylate intolerance can mimic symptoms of histamine intolerance. If you’ve tried a low histamine diet without relief, salicylates might be to blame. What Are Salicylates? Salicylates are compounds found in various foods, especially fruits and vegetables (often in the skin), certain legumes, herbs, and cereals like buckwheat. For those sensitive to salicylates, these compounds can trigger immune responses involving basophils and mast cells, leading to symptoms similar to those of chronic sinusitis. How to Identify Salicylate Intolerance A two-to-four-week elimination diet is essential to determine if salicylates are affecting you. During this period, you should:
After the elimination phase, gradually reintroduce salicylate-containing foods to identify your tolerance levels. Support Your Gut Health Maintaining good gut health is crucial during this process. A healthy gut can help mitigate some of the symptoms associated with salicylate intolerance. Need Nutritionist Support? If you suspect salicylate intolerance might be affecting your health, book a FREE 15 minute nutritionist consultation with me today here to see how I can help. Categories“Where do vegans and vegetarians get protein?” This is a common question I still get asked. Well it’s actually not that hard to achieve your protein needs on a plant based diet. Like any healthy style of eating, or achieve any goal really, a little planning goes a long way. Start by calculating your protein needs, based on your weight and health goals. Then plan out a days eating to see how that amount of protein looks distributed throughout the day. Cronometer is a great free app. that helps with this. Opt for the higher protein sources such as tofu, tempeh, seitan, and TVP as your main protein sources then build your meal around those with healthy whole grains, also rich in protein such as teff, and lots of colourful vegetables, including dark green leafy vegetables. Enjoy making flavourful, healthy. plant rich meals.  This delicious vegan banana bread can be made in one bowl using a high speed blender, leaving little for washing up. You can replace the walnuts for a chocolate vegan banana bread bread for a more indulgent take on the recipe.
If you don't have wholemeal spelt flour, you can use regular wholemeal flour. I definitely prefer this over white flour, for a wholemeal healthy vegan banana bread option. This is a super simple vegan banana bread recipe that you will love and have on repeat for an easy afternoon tea or after dinner treat. It’s fluffy and moist, and delicious served warm from the oven or toasted afterwards. Using dates instead of sugar is a great way to add more nutrition while still adding sweetness. Instructions Wholemeal Spelt Banana Bread
Serve with lemon cashew curd. (Recipe below) Lemon cashew curd
Be sure to comment below if you make this recipe and let me know your feedback. Steph xxx  Plant based meals in a flash. Create quick and healthy, balanced whole food plant based meals.
Pro tip - Plan your meals for the week and prep your food for quick and healthy meals. Vary your food choices from each category below for the best health outcomes. Serve sizes are a guide only. Calculate your protein needs first and work around that. Start with your Protein:
Add Your Whole grains:
Then Add Your Veggies:
Boost Your Flavour with Dressing/sauce options:
Additional Plant Based Health Boost
plantbasedmeals, createquickveganmeals healthyveganeats healthyvegancooking easyveganmeals easyplantbasedmeals fastveganmeals  Iodine rich seaweed  The thyroid gland requires iodine Have you been feeling more tired of late, struggling to lose weight, or just not feeling like yourself?
It could be worth ensuring you are getting sufficient iodine in your daily diet. The mineral iodine is essential for healthy thyroid function and overall health. Iodine is most commonly found in seafood, iodised table salt, fortified bread and previously in dairy products. If you follow a vegan or plant predominant diet it's important to ensure you are getting enough. How much iodine do you need? Age in years Recommended Daily Intake (RDI) - Iodine per day 1 to 8 90 ug 9 to 13 120 ug 14 to > 70 150 ug Pregnancy 220 ug Adapted from National Health and Medical Research Council Why do we need iodine? The thyroid gland requires iodine to produce hormones that are essential for growth and development, metabolism, and mental function. An iodine deficiency can impair thyroid hormone production, a condition known as hypothyroidism. Fatigue and muscle weakness, among other symptoms, are common symptom of hypothyroidism. How can I obtain sufficient iodine on a plant based or vegan diet? One option is to choose iodised salt. About 1/2 teaspoon of iodised salt provides around 120 ug to 150 ug iodine. Sea salt and other specialty salts are not usually iodised, so it's important to check the label if you're not sure. It's worth noting that some people may need to reduce salt intake for health reasons, so this may not be the best option for everyone. Another great vegan source of iodine is seaweed. Sea vegetables are naturally rich in iodine and can be found in many forms. It is important to not over consume seaweed, as too much iodine can actually be harmful. Kelp is particularly rich in iodine and easy to exceed the RDI, so wakame, dulse and nori are a better options. Vegan Iodine sources include: Sea Vegetables Serve size to provide approximately 150ug iodine Wakame 2 - 3 teaspoons Dulse 1 - 2 teaspoons Nori. 1 - 2 teaspoons Adapted from Smyth (2021) Testing and Supplements: If you are concerned about your iodine intake or lack of energy, a urine test can determine your iodine status. It's important to note, that healthy thyroid hormone production also requires selenium and tyrosine among other nutrients. Brazil nuts and firm tofu provide good amounts of these nutrients. Iodine can also be taken as a supplement, however I would recommend first testing your iodine levels as recommended above. If you want support to improve your nutrition and energy, book in for a free 15 minute phone consultation to see how I can help. Iodine, vegan nutrition, iodine on a vegan diet, iodine health benefits, iodine for energy, iodine for weight loss, Sydney plant-based nutritionist Bondi based vegan nutritionist vegan nutritionist Sydney nutritionist Bondi Sydney plant-based nutritionist, Bondi based vegan nutritionist, vegan nutritionist Sydney, nutritionist Bondi Sydney plant-based nutritionist, Sydney vegan nutritionist, Bondi based vegan nutritionist, Bondi nutritionist As a plant based nutritionist, I am often asked about protein on a plant based diet. The thing is, if you are consuming sufficient calories from a varied whole foods diet, you are more than likely getting enough protein. To understand where the research is at with optimal protein intake, read on.
A one day eating guide focusing on protein. 1.2g of protein per kilogram of body weight is recommended for optimal health (PMID: 29635313). So if you weigh 70kg, you should aim for around 84 grams of protein per day. This should be calculated on your healthy body weight. If you are looking for muscle growth on a training program, up to 1.6g per kilogram of bodyweight is recommended (DOI:10.1136/bjsports-2017-097608). Nutrition Guide: The following one day, whole foods plant based diet, provides: Protein - 81.9g, including Leucine 5.3g This diet exceeds recommended amounts of fibre, calcium, vitamin A, vitamin C, folate and potassium. Breakfast - Overnight oats Oats, .5 cup Soy Milk, 1 cup Hemp seeds, 1 tbsp Ground flaxseeds, 1 tbsp Raspberries, .5 cup Lunch - Quinoa, kale and tofu salad Tofu, 150g Kale, 1 cup Quinoa, cooked, .5 cup Pumpkin seeds, 2 tbsp Snack Banana, 1 medium Walnuts, 0.25 cup Dinner - Lentils with sweet potato and amaranth Lentils, cooked, .5 cup Tomato, canned, .5 cup Mushrooms, cooked, .5 cup Broccoli, cooked, .5 cup Sweet potato, cooked, .5 cup Amaranth, cooked, .5 cup  Ingredients: |
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