Monday, May 31, 2010

How to get Started.

I've been asked by several people now, How did you get the motivation to get started?
So heres another quick list of steps to get you off the couch and get you started on your own weight loss journey.

Thor Says: Repair your Metabolism.

Go back to one of my first posts about Leptin/Insulin. Metabolic Syndrome (Obesity/etc) is caused by high Resistance with these 2 hormones. Repairing these 2 hormones will cause you body to be able to distinguish WHEN to stop and start eating on its own.

How? Food. Meat, Vegetables, Limited Nuts,  Limited Fruit. In that order. Avoid Vegetable Oils, Sugars, Grains.

Thor Says: Don't Overeat.

this one looks good on paper, harder to accomplish.
Don't clean your plate.
Don't Fill your plate. Its ok if theres extra room.
Don't go back for seconds.
Don't trust that hunger pain... remember, your hormones are damaged, until they are repaired, they dont know whats best for you... but soon.
Don't eat at Buffets.
Don't eat till you are Stuffed, Stop once you aren't hungry, maybe earlier.
Eat Satiating Food. Carbs dont fill you up. They make you hungrier. Protein and Fat fill you up.

Thor Says: Skip a Meal.

It won't kill you, mainstream media tells you that breakfast is the most important meal of the day... or maybe they just want you to buy their processed carbohydrate obesity puffs?
If you're trying to lose weight, skip breakfast, eat a reasonable lunch(of only good healthy food) and a healthy dinner. Suck it up, show some willpower, the hunger cravings are simply a trained response from a broken hormonal system. I promise they will go away. Once your sensitivity to Insulin and Leptin return, you'll find that you can skip an entire day and still feel great when you've had enough to eat.

You will learn that Food is fuel for activities, and when you eat right and your hormones are in balance, you will find yourself with boundless energy and the DESIRE to get up and do things!!!

Thor Says: Walk.

Get everything moving. Don't worry about muscle gain, exercise, Aerobics, Weight Lifting or the rest of the high intensity activities. Once your hormones are repaired, you will WANT to do those things.

Until then, Walk. 30 minutes a day. Just get yourself moving. If you're in a situation similar to where I was, a 30 min walk is a huge workout!!!

Thor Says: Sleep

If you're not rested, you wont have energy. Only you know how much you need. I highly doubt that 5-6 hours is adequate however.
Avoid the Bright lights of a computer or TV before going to sleep. Give yourself at least 30minutes of no bright light before going to sleep and you will sleep significantly better.

Once your Hormones are Repaired, you will no longer need to count calories(you'll stop eating naturally, including skipping a meal when not hungry), you will no longer need to schedule exercise(you will seek it naturally) you will simply have to eat naturally, and avoid the garbage thats prevalent in the SAD. (Standard American Diet)

Thats all it takes to get Started.

Sunday, May 30, 2010

Your Appendix has a purpose!

Not all bacteria are bad. In Fact certain Bacteria are symbiotic and vital to our ability to break down food and nutrients to a form our body can readily use.

There is a constant struggle in our Intestines, one that strongly regulates our overall health.  Thor says: Enjoy a good struggle, but not in your gut!

The Good Bacteria feed on Prebiotic food. Conveniently, the Food they want is what we eat for our own health, Meats, Vegetables, Nuts, some fruit.

The Bad Bacteria feed on Sugars, Grains, and the garbage we shouldn't be eating anyways.
Starve them out!

Your Appendix has a purpose. It has been shown to serve as a repository for Good Bacteria.
When you get sick, diarrhea or other intestinal issues, take an antibiotic(gah!) or otherwise harm your Good Bacteria, The Appendix releases its stores of Healthy Bacteria and resets your system.

Gut Health ties back to such an incredible # of diseases, because it is the primary helper of your immune system. Good Bacteria will help clear out the bad bacteria. A clean system means your immune system can focus on cleaning the rest of your body instead of being tired and exhausted of resources from having to fight in your gut constantly. This is why Sugar and Grains cause you to get sick, Its like sending ammunition to the enemy in the middle of a war, that they shoot back at you!!! Politics aside, this is what we do on a daily basis when we eat Sugars and Grains!

Good Bacteria is responsible for breaking down carbs into short chain fatty acids, which the body can then use. We do not have a process for breaking down starches on our own.

people on the Standard American Diet (SAD) have horrible gut flora. Gas, Indigestion and very very weak immune systems. constipation etc. The list goes on and on.

You need to do 2 things.

Stop sending ammo to the enemy.

Bring in reinforcements.

Probiotics and Prebiotics. Getting alot of news coverage lately, these are the Omega3 of the Yogurt Industry... kinda humorous considering most of the yogurts include SUGAR (Feeding the Enemy) and they usually only contain one strain of bacteria and unknown quantities.

Garden of Life Primal Defense Ultra Ultimate Probiotics Formula, Capsules, 90-Count BottleThe other alternative is popping freeze dried pills. I personally dont know if theyre working, if the bacteria are alive, etc... in addition, the Prebiotics(a fancy way of saying Bacteria Food) arent packaged with them, therefore the newly awoken billions of freeze dried bacteria have nothing to eat and starve or get flushed out before they can setup camp.

The First Choice should be Food. Raw Food in particular, now im not recommending you eat everything raw. Tho I love Sushi and munch on fruit and veggies often... this is the best way to get these bacteria as Heat kills bacteria.

Wild Fermentation: The Flavor, Nutrition, and Craft of Live-Culture FoodsFermentation. Lacto Fermented Food that hasn't been pasteurized. Homemade Sauerkraut etc. Note: most store bought varieties are mixed with preservatives that fry the good bacteria.
Also look for natural pickles,

Wild Fermentation: The Flavor, Nutrition, and Craft of Live-Culture Foods
is a great read/recipe book for Natural Fermentation.

Lifeway Original Kefir ( 32 Fl. oz )Yogurt/Kefir - The easiest way to get live active cultures.
If you're buying either, be sure to look for 3 things.

  • Live Active Cultures. Usually 1 or 2 in Yogurt, 10+ in the right Kefir!
  • Low to No Sugar. seriously.
  • Full Fat. Feeds you and feeds the healthy bacteria. Low Fat makes you fat!
I love the Greek Style Kefir, available at most Grocery Stores.

Friday, May 28, 2010

Our Stocked Kitchen - Vegetables

On to Vegetables! I won't be discussing all vegetables, simply the ones we choose to stock in our kitchen. There is such a wide variety out there, and so many that people like and dislike, eat what you love!
As far as Vegetables go, Your Bulk Stores, Costco/Sams carry Organic options but your best bet is almost always a local farmers market.

  • Asparagus - A wonderful Vegetable for Anti-Inflammatory, Promoting Good Bacteria(Prebiotic), Vitamin K(Calcium regulation), Potassium, B Vitamins, etc etc... the list goes on. This is a superfood and we eat it multiple times a week. 
    • Sauteed on the Grill in Coconut Oil/Garlic is my Favorite! Pretty Good in Butter too.
Mary Washington Asparagus 100 Seeds - Veggie

  • Broccoli - another Superfood. Eye Health, Anti Oxidant, Anti Inflammatory, More Calcium than Milk, B Vitamins(including Folic).. .Another Several times a week Staple
    • We love Roasted Broccoli, Toss Broccoli in Olive Oil and Fresh Diced Garlic and Roast in Oven. Super easy.
Green Calabrese Broccoli 500 Seeds-GARDEN FRESH!

  • Onions - A Great source of Prebiotic(feeds good bacteria) Onions also may help prevent colon cancer,  They also have similar sulfides to garlic which have been shown to lower blood lipids and blood pressure. They may also help promote Free Testosterone, great for building muscle.
    • I love Sauteed Onions or just Raw on a Salad. A good fresh Vidalia I have been known to eat like an apple.
FRESH PRODUCE Onions, Yellow, Organic (Pack of 3)

  • Peppers - Green, Red, Hot, Sweet, Mild. I grill them all. Mmmm. More Vitamin C than most Fruits, Peppers are extremely Anti-Inflammatory. Hot Peppers even more so, in fact Capsaicin (the thing in hot peppers that makes them HOT), is one of the most anti-inflammatory things you can ingest! Dont worry, your body adapts to spicy quickly, the more you eat, the easier it gets. Excellent Source of Vitamins A, B, C and Lycopene
    • I love sweet peppers on my salads, Hot peppers with everything, and Bell Peppers in Stirfry/Fajitas/Taco Salad.
Frontier Bulk Bell Peppers, Red & Green, Diced 3/8", CERTIFIED ORGANIC, 1 lb. package

  • Greens - Salad base. Lettuce, Cabbage, Any Leafy Vegetable. Avoid Iceberg, mostly water, the darker the color the healthier.
    • Honestly, for me, these are Salad Base. I prefer the Mixed Salad Greens , many prefer simply Romaine.
      • perhaps a Lettuce Wrap for Tacos/Burgers.

  • Mushrooms - Selenium, Iron, Protein.. Technically a Fungus, not a Vegetable. A potent Anti Oxidant, and may help with Energy Regulation.
    • Grilled or Sauteed, near mandatory addition to any Steak or Meatza Creation!
Portobello Mushrooms

  • Zucchini and Squash- Anti Oxidant, Anti - Inflammatory (noticing a trend?) We prefer these grilled after a lite drizzle in E.V. Olive Oil or Coocnut Oil.

  • Garlic - Potent Anti -Inflammatory, Helps fight cancer, lower blood pressure, improve cardiovascular system and add a ton of flavor to almost any dish, we eat garlic literally Every day.
    • We buy it Pre-Minced for convenience, remember to read ingredients, if it says anything other than "Garlic, Water". Don't get it.
Frontier Minced Garlic,16 Ounce Bags (Pack of 2)-

  • Salad Veggies - Celery, Cucumbers, Carrots, we dont generally cook with these, but they have great vitamin profiles, anti-oxidants and anti-inflammatories, and add flavor and garnish to your Big Salads.

  • Cilantro - in addition to being a super plant all on its own, Cilantro has been shown to be a heavy metal scrub, flushing toxins and heavy metals from your system. Another personal favorite for adding flavor to dishes as well. rounds out our mean homemade Pico De Gallo (recipe forthcoming)
Cilantro Leaves

  • Sweet Potatoes - Not Yams, Don't get the sugary dessert copies. This is one of the few starches I eat, because these Tubers are an excellent source of vitamins and minerals, Vitamin A in particular
    • Baked, with Kerrygold Butter and Saigon Cinnamon... melt in your mouth goodness.

  • Ginger - another great spice, extreme anti-inflammatory, and known to be an amazing home remedy for quelling stomach discomfort and motion sickness (ive personally tested this.)
    • Great seasoning for Fish, Seafood, Stir Fry.

What are your favorite Vegetables?

Our Stocked Kitchen - Meat!

We like to keep a wide variety available, since we never know what we want to eat.

Heres what we keep in stock in our Kitchen, and where we get it.
When you see a great deal... stock up, Freezers are your friends. Vacuum Sealing is very helpful as well.

  • Grass Fed Steaks. Omega 3-6 Balance better than Grain fed, more vitamins, CLA etc. as an added bonus, It Tastes Much Better too(once you try it, youll be hooked!! A cheap grassfed tastes better than higher end cuts of grain-fed 
    • In Atlanta, we go to Dekalb Farmers Market($5.99-9.99/lb). In Gwinnett, Whole Foods (6.99-12.99/lb)
Grass-fed Beef - 3 Sirloin Steaks
  • Grass Fed Ground Beef- A much more economical Version of Grass Fed Beef. All the taste without the extreme cost. Great for Making Meatloaf, Meatza!, Hamburger Steaks, Stir Fry etc.
    • Costco Carries Verde Farms (~$12/3lbs) and Publix carries White Oak(~5.99/lb)
    • We keep ALOT of Grass Fed Ground Beef in the Freezer, its very versatile, tasty, and at roughly $4/lb... a great value.
Grass-fed Ground Beef - 6 pounds
  • Wild Salmon - One of the best sources of Omega 3 and a host of other Goodies for your health. Wild Salmon doesnt live in filth, eats what its supposed to and is a richer color and you can taste the difference. The Cost is usually roughly the same, however you sometimes have to look harder to find Wild. We buy ALL Seafood Wild if we can.
    • Costco and Sams Club are good resources, Price Fluxuates Heavily Wild Salmon is easier to find than Grass Fed Beef.
Omaha Steaks 12 (6 oz.) Wild Salmon Fillets
  • Other Seafood - Depends on what we find, are in the mood for. Ahi Tuna, Scallops, Cod, Mackerel, Halibut. Wild Fish, or whatever looks particularly taste at Dekalb Farmers Market when we go.
Omaha Steaks 12 (6 oz.) Ahi Tuna Steaks

  • Eggs - An Inexpensive Staple. We use Eggs as quick snacks(hard-boiled) as Breakfast (Omelettes, Scrambled with HotSauce, Fried, Fritatta) Cheap and Healthy. Eggs ARE good for you. Eggs are one of the few Whole Protein sources. We go for the High Omega 3 Eggs (350mg per Egg) they have a healthier Omega 3 to 6 ratio.
    • Walmart has the Omega 3 Eggs (350mg per Egg) for $1.66/dz, alternately if you want a much healthier egg and dont mind paying a little extra, Grass Fed Traditions sells 4Dz for $25.99 ($6.50/dz) Organic Soy-free Omega 3 Eggs (4 dozen)
Organic Soy-free Omega 3 Eggs (4 dozen)

  • Beef Jerky - We dont eat alot... but its a quick grab and go snack for Hiking, Biking, Walking or a Day at Six Flags. This is the least healthy meat we eat, as its Grain Fed and has a little sugar added as well.Pick your preference yourself, its sold everywhere, but get whole meat, dont get the processed sticks.Look for the types with the Least Sugar and Lowest amount of preservatives and additives. The Closer you get to "Ingredients: Beef", the better.
    • We have a Dehydrator and make our own now. Cheaper, Healthier and Tastier.

Jack Link's Beef Jerky, 100 Calorie Pack, Original, 1.25-Ounce Bags (Pack of 12)

  • Chicken - Pastured/Free Range Chicken falls under the same boat as Grass Fed Beef, yet even harder to find. Stick to Organic if the cost isnt much Higher... Personally I'd rather spend my money on Grass Fed Steaks and Wild Salmon.
Poultry Lovers Package

  • Pork - We dont generally eat alot of Pork. We love Nitrate Free Bacon Bratwurst, and Sausage. Just be careful to read the Ingredient Lists to see what they have added to your tasty tasty Bacon.
Mountain Products Smokehouse Family Size No-Nitrate Smoked Bacon   German Style Nurnberger Bratwurst

  • Bison - Very similar to Grass Fed Beef. The taste is quite good and has been described as more earthy. with a similar cost to Grass Fed Beef, and a similar nutrition profile, Bison is a Much Tougher meat and very chewy. We stick to the Beef.
  • Lamb - Still meaning to try it. Honestly no current opinion at this time.
  • Turkey - Seasonal Bird for our household. great for leftovers. Follow same rules as Chicken.

Saturday, May 22, 2010

Wheat Legumes and Soy: Hidden Evil Part 2

Hidden Evils: Part 2
The Studies!
Image Courtesy of dglider

Part 2, Im going to share a few well written pieces, and then link to alot of Studies. My point remains, Even if there are "some" benefits. They are easily replaced by Real Food. Meat, Vegetables, even Fruit.

Name that food

What common food can:

• Cause destructive intestinal damage that, if unrecognized, can lead to disability and death?
• Increase blood sugar higher and faster than table sugar?
• Trigger an autoimmune inflammatory condition in the thyroid (Hashimoto’s thyroiditis)?
• Create intestinal bloating, cramps, and alternating diarrhea and constipation, often labeled irritable bowel syndrome?
• Trigger schizophrenia in susceptible individuals?
• Cause behavioral outbursts in children with autism?
• Cause various inflammatory diseases such as rheumatoid arthritis, ulcerative colitis, dermatitis herpetiformis, systemic lupus, pancreatic destruction, and increase measures of inflammation like c-reactive protein?
• Cause unexplained anemia, mood swings, fatigue, fibromyalgia, eczema, and osteoporosis?

The food is wheat. Yes, the ubiquitous grain we are urged to eat more and more of by the USDA (8-11 servings per day, according to the USDA food pyramid), American Heart Association, American Dietetic Association, and the American Diabetes Association. Wheat is among the most destructive ingredients in the modern diet, worse than sugar, worse than high-fructose corn syrup, worse than any fat.

What other common food can result in such an extensive list of diseases, even death?

Celiac disease alone, a severe intestinal inflammatory condition from wheat gluten, affects an estimated 3 million Americans (Celiac Disease Foundation). The medical literature is filled with case reports of deaths from this disease, often after many years of struggle with incapacitating intestinal dysfunction and the sufferer's last days plagued by encephalopathy (brain inflammation).

What happens when you remove wheat from the diet?

The majority of people quickly shed 20-30 lbs in the first few weeks, selectively lost from the abdomen (what I call “wheat belly”); blood sugar plummets; triglycerides drop up to several hundred milligrams, HDL increases, LDL drops (yes, wheat elimination is a means of achieving marked reduction in LDL cholesterol, especially the small, heart disease-causing variety); c-reactive protein plummets. In addition to this, intestinal complaints improve or disappear, rashes improve, inflammatory conditions like rheumatoid arthritis improve, diabetes can improve or be cured, and behavioral disorders and mood improve.

Along with the ill-fated low-fat dietary advice of the last 40 years, the advice to eat plenty of "healthy whole grains" is responsible for untold disease and suffering. Yes, if you start with a fast food and junk diet and replace some of the calories with whole grains, you will be better off. (That was the logic--the Nutritional Syllogism--of the studies that established the benefits of whole grains over processed, "white" grains.)

But eliminate wheat grains and health takes a huge leap forward. And, no, there is no such thing as wheat deficiency--B vitamins, insoluble fiber, some protein--can easily be replaced by other foods.
Another good read:
Gluten: What you don't know might kill you. Mark Hyman MD

of particular note, A review paper in The New England Journal of Medicine listed 55 "diseases" that can be caused by eating gluten. (iv) These include osteoporosis, irritable bowel disease, inflammatory bowel disease, anemia,cancerfatigue, canker sores, (v) and rheumatoid arthritis, lupus, multiple sclerosis, and almost all otherautoimmune diseases. Gluten is also linked to many psychiatric (vi) and neurological diseases, includinganxietydepression, (vii) schizophrenia, (viiidementia, (ixmigraines, epilepsy, and neuropathy (nerve damage). (x) It has also been linked to autism.(ix)

288 Studies Showing the Toxicity of Soy in the US Food & Drug Administration's Poisonous Plant Database
Courtesy of

A Nice Summary of Soy Dangers by

  • High levels of phytic acid in soy reduce assimilation of calcium, magnesium, copper, iron and zinc. Phytic acid in soy is not neutralized by ordinary preparation methods such as soaking, sprouting and long, slow cooking. High phytate diets have caused growth problems in children.
  • Trypsin inhibitors in soy interfere with protein digestion and may cause pancreatic disorders. In test animals soy containing trypsin inhibitors caused stunted growth.
  • Soy phytoestrogens disrupt endocrine function and have the potential to cause infertility and to promote breast cancer in adult women.
  • Soy phytoestrogens are potent antithyroid agents that cause hypothyroidism and may cause thyroid cancer. In infants, consumption of soy formula has been linked to autoimmune thyroid disease.
  • Vitamin B12 analogs in soy are not absorbed and actually increase the body's requirement for B12.
  • Soy foods increase the body's requirement for vitamin D.
  • Fragile proteins are denatured during high temperature processing to make soy protein isolate and textured vegetable protein.
  • Processing of soy protein results in the formation of toxic lysinoalanine and highly carcinogenic nitrosamines.
  • Free glutamic acid or MSG, a potent neurotoxin, is formed during soy food processing and additional amounts are added to many soy food 
  • Soy foods contain high levels of aluminum which is toxic to the nervous system and the kidneys.

by no means a definitive list, merely a small splash in the pond. 

  1. Wheat Gluten linked to Diabetes Type 1 in some individuals; Ottawa Hospital Research Institute, news release, Aug. 20, 2009
  2. A strong, relationship between grain intake and schizophrenia..Dohan FC et al 1984 and Singh MM et al 1976 and Zioudrou C et al 1979
  3. A Paleolithic diet confers higher insulin sensitivity, lower C-reactive protein and lower blood pressure than a cereal-based diet; Nutrition & Metabolism 2006, 3:39doi:10.1186/1743-7075-3-39
  4. Antinutritive effects of wheat-germ agglutinin and other N-acetylglucosamine-specific lectins.The British Journal of Nutrition 1993 Jul;70(1):313-21. PMID
  5. Lectin binding in benign and malignant thyroid nodules. Arch Pathol Lab Med.1989 Feb;113(2):186-9. PMID
  6. Wheat germ agglutinin and concanavalin A inhibit the response of human fibroblasts to peptide growth factors by a post-receptor mechanism. J Cell Physiol. 1985 Sep;124(3):474-80. PMID
  7. Natural human antibodies to dietary lectins. FEBS Lett.1996 Nov 18;397(2-3):139-42. PMID
  8. Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet. Eur J Clin Nutr. 2009 Aug;63(8):947-55. Epub 2009 Feb 11.
  9. Gluten linked to Autism lCochrane Database Syst Rev. 2004;(2):CD00349
  10. Dietary Lectins linked to Rheumatoid Arthritis; British Journal of Nutrition (2000), 83, 207–217
  11. The number of children with life-threatening peanut allergies has tripled during the last decade. N Engl J Med 2003 Mar 13;348(11):977-85. 
  12. Soy protein supplementation increases serum insulin-like growth factor-I in young and old men but does not affect markers of bone metabolism *linked to hormone Cancers. J Nutr 2002 Sep;132(9):2605-8
  13. Soy foods were found to be high in oxalates and likely to contribute to kidney stones. J Agric Food Chem 2001 Sep;49(9):4262-6. 
  14.  Soy-fed infants had more reproductive problems and more asthma as adults.JAMA 2001 Nov 21;286(19):2402-3.
  15. Soy protein intake was significantly correlated with stomach cancer mortality rate in men" and "soy product intake estimated as total amount as well as isoflavone and soy protein intake were significantly positively correlated with colorectal cancer mortality rates in both sexes." In other words, men who consumed lots of soy had more stomach cancer and men and women who consumed lots of soy had more colorectal cancer.International Journal of Epidemiology Oct 2000; 29(5):832-6. 
  16. Participants who consumed tofu in mid life had lower cognitive function in late life and a greater incidence of Alzheimer's and dementia.White L. Association of High Midlife Tofu Consumption with Accelerated Brain Aging. Plenary Session #8: Cognitive Function,The Third International Soy Symposium, Program, November 1999, page 26
  17. Individuals with cholesterol levels over 250 mg/dl would experience a "significant" reduction of 7 to 20 percent in levels of serum cholesterol if they substituted soy protein for animal protein.*(That means Eat Meat) Anderson JW and others. Meta-analysis of the Effects of Soy Protein Intake on Serum Lipids. New England Journal of Medicine, 1995 333:(5):276-82

  18. Soybeans are listed as having some of the highest levels of phytic acid of all legumes. Phytic acid blocks the absorption of zinc, iron, copper and magnesium.El Tiney A. Proximate Composition and Mineral and Phytate Contents of Legumes Grown in Sudan. Journal of Food Composition and Analysis 1989;2:67-68
  19. Diets of soy protein isolate high in trypsin inhibitors caused depressed growth and enlargement and pathological conditions of the pancreas, including cancer, and enlarged thryoid gland; Rackis JJ and others. The USDA trypsin inhibitor study. I. Background, objectives and procedural details. Qualification of Plant Foods in Human Nutrition, 1985;35.
  20. The phytic acid in soy is highly resistant to normal phytate-reducing techniques, such as soaking or long, slow cooking.Journal of Food Science. January/February 1984;49(1):199-201. 
  21. Consumption of dietary phytoestrogens resulting in very high plasma isoflavone levels (in many cases over a relatively short interval of consumption in adulthood) can significantly alter sexually dimorphic brain regions, anxiety, learning and memory.Lephard ED and others. Neurobehavioral effects of dietary soy phytoestrogens.Neurotoxicol Teratol 2002 Jan-Feb;24(1):5-16
  22. A link between soy consumption and goiter Doerge DR and DM Sheehan. Goitrogenic and estrogenic activity of soy isoflavones. Environ Health Perspect 2002 Jun;110 suppl 3:349-53.
  23.  Soy protein isolates containing increasing concentrations of genistein stimulate the growth of estrogen-dependent breast cancer cells in vivo in a dose-dependent manner.Allred CD and others. Soy diets containing varying amounts of genistein stimulate growth of estrogen-dependent (MCF-7) tumors in a dose-dependent manner.Cancer Res 2001 Jul 1;61(13):5045-50.
  24. Genistein and daidzein may stimulate existing breast tumor growth and antagonize the effects of tamoxifen. Women with current or past breast cancer should be aware of the risks of potential tumor growth when taking soy products."de Lemos ML. Effects of soy phytoestrogens genistein and daidzein on breast cancer growth. Ann Pharmacother 2001 Sep;35(9):118-21. 
  25. Lolas GM, Markakis P. "Phytic acid and other phosphorous compounds of beans (Phaseolus vulgaris L.)." Journal of Agricultural and Food Chemistry. 1975. 23(1):13-15.
  26. Hallberg L, Brune M, Rossander L. "Iron absorption in man: ascorbic acid and dose-dependent inhibition by phytate." The American Journal of Clinical Nutrition. 1989. 49(1):140-144.
  27. Koiwa H, Bressan RA, Hasegawa PM. "Regulation of protease inhibitors and plant defense." Trends in Plant Science. 1997. 2(10):379-384.

Further Reading: