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Is soy dangerous?

I have still not looked that deeply into soy, but public opinion seems to be split on it, so I keep my intake rather low to hedge my bets until I can figure it out. Being the cynic that I am, it’s hard for me to believe anything, and, in fact, I really don’t put my faith 100% anywhere, so it takes me a while to get a handle on some concepts, especially one with such a diversity of opinions, all with, of course, scientific evidence to back them up.

I used to drink a lot of soymilk, but a few years ago my friend Hans told me how much better almond milk was for me — he was buying into anti-soy rhetoric, which, as I said, may indeed be valid, but I just don’t know. Anyway, I tried almond milk and immediately switched, primarily because almond milk just tastes a lot better than soy milk.

Outside soy milk, which I used in my breakfast cereal and protein shakes, I didn’t really eat soy, except for soy sauce sometimes, and a little tofu here and there from Pei Wei, which has the best tasting tofu, I think, although I cannot to speak to its nutritional value ;=)

Well, that was then, and this is now. Then I was consuming a lot of animal protein. Now I am eating mostly vegan, so I need my plant-based protein, and soy products like tempeh, tofu, and edamame are really good sources of it. I mean, soy is eaten by a large percentage of the world’s population, so my cynicism tells me that most of the anti-soy rap has been generated by the meat industry, which sees soy as stiff competition.

Soy or no soy, well, life doesn’t really boil down to that, now does it? I mean, how can we possibly know what one particular ingredient does to our bodies? There is simply too much going on inside for one ingredient to be “the one thing” that will either kill or cure us, right?

I fact, I am at the point where I cannot even continue to demonize sugar, because there is a lot of sugar in the good fruits we should eat. Okay, maybe refined sugars and flours are bad for us, but perhaps that is simply a problem of volume, and if we only ate a little of that stuff, we’d be fine, right?

Ultimately, it’s virtually impossible to know the answers. The body interacts with the nutrients we ingest in so many ways, there are too many factors to determine what a particular ingredient does inside us. We have a hard time knowing whether it ever makes it to where it needs to be, or whether it has the opportunity to do the damage or uplift the health the way researchers claim it can do.

So what I currently do is strive to eat a lot of plants, and even, on rare occasions, some fish or eggs, and that should be me as close to “okay” as I can get. That’s my take on it for today, anyway. As you may have noticed, I am always open to change, if the right evidence comes along.

But I’ll tell you, I’ve been through a lot up to now, and a whole foods plant-based diet, including soy, seems right.

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Is muscle soreness reduced by a vegan diet?

When I switched from paleo to vegan a few months ago, I did so because in the 21 days of a vegan detoxification program I (1) lost weight that I thought I had no chance of losing, (2) my lower leg and foot cramps were gone, and (3) my eyes were not burning all the time like they used to. Given those results, I figured I’d try a vegan diet for a year or so, then re-assess at that time.

I have discovered an unexpected side effect of my plant-based diet, though: I am not nearly as sore the day after a workout as I used to be.

At first, I thought this lack of delayed onset muscle soreness — abbreviated as “DOMS”, that’s the soreness I would always feel the day after a workout and beyond — was because I was not fully recovered from The Reset, so I just wasn’t pushing it that hard. As the weeks passed, though, and the DOMS remained severely diminished, I decided to put it to the test.

One sure way for me to feel sore the next day is to do my Steve’s Chest & Back routine. I do all the exercises to exhaustion, so there is no way to dog it, and I have felt so sore from this in the past that I could barely move my arms the next day, because of all the DOMS in my chest and lats.

I did it, gave it all I had, and the next day … nothing. Well, not completely nothing, but not nearly close to any kind of soreness I’d felt in the past.

“Okay,” I thought. “Maybe there is some connection between a plant-based diet and a lack of muscle soreness.” But I was not convinced. So I waited 6 weeks and tried it again.

Again, I was barely sore the next day. Hmmmmm….

I started looking around a bit, once again, at DOMS, and there is still not a lot of consensus as to what makes us feel DOMS. Some say lactic acid. Some say lack of stretching. Some say muscle spasms. No one seems to know for sure.

I did discover, though, that Brendan Brazier, the guy who wrote the book Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life, also noticed his DOMS was much less severe when he went vegan.

Again, hmmmmm….

I will continue to test this hypothesis on myself, but I would say that my soreness is at least 65% to 70% less as a vegan than it was when I was eating a high-animal-protein diet.

And that’s a good thing.

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Is P90X2 better than P90X? (Part 2)

I’m going into my 10th week of P90X2. I’m in Phase 2.

“10 weeks?” you ask. “It’s a 90-day program. Shouldn’t you be in Phase 3, home stretch?”

Well, if I were doing P90X, which is a pretty strictly scheduled 90-day program, then, yeah, I’d be about done, but P90X2 is different. You see, there is a lot of balancing in X2 — standing on one leg, hands and feet on medicine and stability balls — and I really wanted to get a better handle on that stuff before I moved on, you know, build up my core.

Consequently, I spent 9 weeks in Phase 1, which included 3 recovery weeks that were just yoga and stretching. I put in a recovery week every third week, because I could.

The program allows for that. Phases 1 and 2 are, by the book, 3 to 6 weeks of workouts, and Phase 3 is 3 to 4 weeks. Up to you. Oh, and you can toss a recovery week in wherever you like. Or not. Up to you.

While Phase 1 was mostly about building the core, Phase 2 is working toward building overall strength. Plyocide and X2 Yoga are carried over from Phase 1, along with the Recovery & Mobility and X2 Ab Ripper routines, but now we are getting into training more targeted at the major muscle groups.

The schedule for Phase 2 is:

  • Chest, Back & Balance + X2 Ab Ripper
  • Plyocide
  • Rest or X2 Recovery & Mobility
  • X2 Shoulders & Arms + X2 Ab Ripper
  • X2 Yoga
  • Base & Back + X2 Ab Ripper
  • Rest or X2 Recovery & Mobility

There are other optional DVDs that can be swapped into some of the spots, but I did not buy them.

The workouts are still applying balancing techniques for added core strength, so there is a lot of on-one-leg stuff, particularly in the Shoulders & Arms routine, and plenty of work with medicine and stability balls.

At this point, unlike when I published my first impressions, I am prepared to say that, for me, P90x2 is better than P90X. Why do I say that? Simple — I feel stronger and more athletic during this program than I have during any other program I’ve tried, including P90X.

But, wait. Couldn’t that be because I’ve been building up over the past few years, so, really, this feeling of athleticism is a result of years of hard work toward a fitter me?

Okay, you got me, could be. But you can’t stop me from finishing this piece, so here’s the rest.

The techniques employed by P90X2 are much more unorthodox than those used in P90X, at least as far as weightlifting goes. Don’t get me wrong, P90X kicks ass, but the focus is more on simple resistance training. That will get you into shape, no doubt — it worked for me — but P90X2 goes beyond that, providing strength and balance training.

Have you tried doing curls while standing on one leg in a Warrior 3 stance? How about pushups with your hands on medicine balls and your feet on a stability ball? Let me tell you — it’s tough!

Is balance that important? Yes. Especially as we age, balance is so important, because falls can be much more destructive to our aging bodies.

I feel ready to tackle life with P90X2, because it seems to provide me with practical strength and balance that I need in my day-to-day activities. P90X made me feel “in shape”, but X2 makes me feel “ready for whatever life throws at me”.

I think a lot of the feeling of wellness I get is from the great core work. I really cannot describe how good my abs and lower back feel. Sure, I spent 9 weeks — 6 of them doing the actual P90X routines — in Phase 1, the Core phase. But it was worth it.

If you have not done either X or X2, it’s really up to you which one to select. Both are tough, but X2 may prove daunting for a newbie, because of all the balancing. If you are a seasoned athlete, though, and you want a challenging program to get you into better shape, either X or X2 will do that for you, but you may be ready to just jump into X2.

As Tony Horton says during X2 Shoulders & Arms: “Before we were working parts and getting fit. Now we’re connecting parts and getting athletic.”

Remember, no matter which you choose, there’s always a 30-day money back guarantee, so try one out. Don’t like it? Send it back. But do yourself a favor and try one of those programs. They truly are life changers.

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Some amazing results from The Ultimate Reset

You may know that I am a Beachbody Coach, a Tony Horton fanboy, and a Shaun T insaniac. But I am not a blind follower. I learned the dangers of that type of faith when I was quite young, so I am wary of it … always.

I believe nothing.

In fact, I once had a college professor tell a friend of mine that, “If god came down from heaven and told Steve that 2 + 2 = 4, Steve would argue with him about it.”

I believe that to be an overstatement, but it does speak to the fact that I take no authority figure at face value. You have to prove yourself to me.

So it was with no small amount of skepticism that I entered into The Ultimate Reset. I’d seen the testimonials about losing weight & inches, lowering cholesterol, but, of course, Beachbody would only put the good results out to the public, right?

Nevertheless, I enjoy a challenge, and what could be more challenging to a carnivorous workout fanatic than 21 days of near-veganism with no strenuous exercise allowed?

You can read about my Ultimate Results results here, but what I wanted to share in this article are some results from other people, others I’ve been discussing Reset with on Facebook.

From DJ, a diabetic:
“Monday was Day 21 of the Ultimate Reset. I have learned so much about cooking, spices and vegetables new and old on how to properly prepare them. I hope to do the Reset once a year. My numbers: 8lb weight loss, 11.5 inches in total (5.75 of that is the Ab area) BP 109/69, BMI 33.1 down 1.3, Blood Sugar this morning 115! WhooHoo. I feel great…more focused, energetic, feel good all around.”

From CC:
“I did The Ultimate Reset with, and mostly for, my wife, but wow … I’m a believer foooshoooo!

  • Weight: Pre – 167 Post – 158 = 9 lb loss
  • Waist: Pre – 36.5 Post – 35 = 1.5” loss
  • Total cholesterol: Pre – 197 Post – 157 = 40pt loss”

From KMK:
“Ultimate Reset complete! Results: 15 lbs. lost, 7 inches gone, sugar addiction kicked, after dinner snacking no more, and tons of new healthy habits gained!! SO WORTH IT. Feeling great!”

From IG:
I finally had my doctor appointment to get my test results from after the Reset. Before the reset my total cholesterol was 202, my LDL was 103, and my triglycerides were 274. After….total cholesterol was 155, LDL is 87, and my triglycerides are 139! My doctor literally asked me “What the hell did you do to get amazing results like this?” She said she has never seen anything like that in a three week period. So….I told her ALL ABOUT THE RESET! Sooo amazing how that little bit of information literally made my month 😉

From CB:
“Yay!!! I did it!

What I’m leaving behind:

  • 12.2 lb weight loss
  • 6 inches overall loss
  • Artificial Sweetener
  • Minimizing processed foods
  • Soda
  • (I’m not leaving coffee behind, but will be drinking black, Dandy Blend or sweetened with Stevia or Agave) 🙂

What I am gaining:

  • A completely new appreciation for whole foods
  • Amazing recipes
  • A healthier family
  • A healthier me”

From TNC:
“I went to my doctor yesterday to get my blood work done. He was clicking away on his laptop, asking routine questions, when he suddenly stopped typing, looked up, stared when I told him my results so far. He was blown away and wanted more information on what plan I had used. He said that my results were what they hoped people could sustainably achieve in a year. My total cholesterol went from 238 to 165 and my LDLs were down from 143 to 77!!!!”

From SZ:
“Lost 10.2 pounds and 5.5 inches. Cholesterol was 156 now 123.”

From DS, about his Parents:
“My parents finished and Mom lost 12 1/2 lbs, 13 1/4 total inches, Dad lost 18 1/2 lbs, 14 1/2 total inches. Dad’s total cholesterol is down from 240 to 160. WOW. Mom’s went from 202 to 171.”

From DV:
“Officially endend Ultimate Reset Sunday. I am down 13.5 lbs and 10.5 total inches! This is the most I have lost in a year. For some odd reason my body did not lose weight despite everything I did. I am feeling great, energized, relaxed and have tons of energy. I noticed in week two of the reset that my hair was not falling as much as it used to. My favorite part of the Reset was that I let go of alot of mental emotional baggage. I feel like a whole new person.”

From SM:
“Official results after Reset: Cholesterol 164 – down from 233. Triglycerides 99 – down from 274. LDL 101 – down from 133. What is also awesome is my A1C is now 5.3!! Huge improvement.”

From HLS, about her husband:
“Ultimate Reset numbers are in! My husband’s cholesterol is down to 143 from 181. His LDL (bad cholesterol) is down from 110 to 85. HDL (good cholesterol) is up 1 to 32. His Triglycerides were 199 and are now down 68 pts to 130!”

From RS:
“Took my final weight and measurements. I’m down 18 lbs and a total of 14 inches!!!”

From RMN:
“So after 21 days of the Ultimate Rest my labs are back. My cholesterol dropped from 298 to 187 and I lost 16 pounds…. Clean eating is the way to go!! It is the first time in 5 years that I have had normal labs! NO medication necessary any longer! WWHOOO HOO! Still have a ways to go but I am on track.”

From DA:
“Total losses for The Ultimate Reset: 15.2 pounds, 3 inches at the bellybutton, and 2 inches at the waist. I’d say that qualifies as a success! The bigger news is that I’m actually sleeping without meds. I haven’t used Lunesta since starting The Reset. Now, don’t misunderstand — I’m not sleeping like a normal person by any means. I still wake up 3-4 times per night — mostly to pee, because of all the damned water I’ve been drinking — but I do actually fall asleep when I go to bed, and spend more of the night sleeping than thrashing around chasing sleep, as I was before. Steve, I can’t stress enough how HUGE this is! I feel better about myself and my health than I have in years. I have an appreciation for healthy, clean food that I all but lost as a busy adult in a processed food world. I owe you a debt of gratitude. Thanks for turning me on to The Reset!”

These are real results from real people. What are you waiting for? Give The Ultimate Reset a try.

END OF ARTICLE, START OF ME TRYING TO GET YOU TO HELP YOURSELF BY LETTING ME COACH YOU THROUGH THIS THING, BECAUSE I’VE BEEN THERE.

If you are not already a Beachbody customer and you purchase The Ultimate Reset through links on this website, I will be your Coach through the program and beyond that.

Remember, I am no gym rat! I am just a regular guy who was 5’10″/235 and is now 5’10″/160, so I understand the struggles of trying to lose weight.

In fact, it’s taken me 5 years to lose that 75 pounds, and I believe I can help you do it faster, because I took some wrong turns in there that I can help you avoid.

Btw, if you are already a Beachbody customer, but you don’t even know who your Coach is, because they’ve never contacted you to see how your are doing or to offer advice, you can switch over to me as your coach. Just ask Beachbody Customer Service to switch you over to Coach #51742.

Take control of your fitness. Get started on The Ultimate Reset today.

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RECIPE: World’s Best Oatmeal – slow cooked

If you’ve been following along, you may know that I’ve recently gone to a mostly plant-based diet. I still allow myself eggs, whey protein, and fish, but not much of those.

Why have I done this?

Well, after I completed a 21-day detoxification process, which involved my learning more about plant-based nutrition (and during which I lost 2 inches off my waist along with 10+ pounds), I felt so good that I decided to see if it was sustainable by staying mostly vegan. I enjoy the food quite a lot, so I am looking forward to the next year or so of this near-vegan experiment.

In the course of my post-detox diet, then, I adapted this recipe for oatmeal from one that was posted in a Facebook group.

It involves slow-cooking, which may or may not be necessary, but I think it’s gotta help blend the flavors, right?

INGREDIENTS

  • 2/3 cup steel-cut oats
  • 1/4 cup ground flaxseed
  • 1/2 tsp ground cinnamon
  • 1/2 tsp Himalayan salt
  • 1 tsp vanilla
  • 1 Tbs coconut oil
  • 4 cups water
  • 1/2 cup unsweetened dried apricots, chopped
  • 1/4 to 1/2 cup cup toasted pumpkin seeds
  • Sweetener like raw honey, stevia, or agave nectar to taste (if necessary — I don’t use any)

INSTRUCTIONS

  1. Add all ingredients except sweetener and pumpkin seeds to small slow cooker. Stir to combine. Cook on low for 2 to 6 hours (those small slow cookers vary temperature-wise), until liquid is gone.
  2. Mix in sweetener (if desired) and spoon into serving bowls.
  3. Sprinkle top with pumpkin seeds.

Makes 2 large servings.

You can use whatever fruit and nuts you like. I think a green apple and some walnuts would be tasty. Or maybe some raisins and pecans. Up to you. Enjoy!