- 26 August 2014
- Fitness Blog
The days of stick-figure physiques are a thing of the past. Strong is the new sexy and your backside is taking center stage. There are songs dedicated to it, Kardashian empires built upon it — no ifs, ands or butts about it, a shapely posterior is what women want and men desire. So, pick up your phones and deflated derrieres ladies and gents, because we are dialing in a bun burner booty call. If your caboose has taken a backseat in your workout routine, you can channel your inner Brazilian beach babe with this tushie-torching workout:
Step It Up. Elevation is key when it comes to toning your tail. To perform a proper step-up, aim for a height that allows the knee to bend at a 90-degree angle. This allows the glutes to achieve a strong contraction during the step up phase of the exercise. Protect your knees by placing your body weight onto the heel of the working leg, rather than on the ball of your foot. This concept is important to practice during any glute exercise, as it is a common mistake that leads to many knee-related injuries. Practice this exercise several times until you achieve a steady, consistent balance. When ready, further the intensity by adding free-weights to the routine.
Pop a Squat. Looking to add a little junk to your trunk? Squatting is the all-star of glute exercises because it gets the job done by zoning in on the muscles necessary to plump your posterior. There is no excuse for skimping on this exercise because it can be done virtually anywhere, and further allows for a myriad of progressions to keep your glutes guessing.
The easiest way to squat with proper form is to mimic the motion of your body as you lower yourself into a chair. As a Personal Trainer, I always have my clients practice the sit-down/stand-up sequence prior to beginning a squatting routine. It is essential to first have good form before adding weights into the mix. As previously stated, you’ll want to place your weight in the heels of your feet to activate your posterior muscles (doing so will prevent shear-force on the knee caps, which will cause knee joint damage over time). Maintain a shoulder width distance in your stance, sit back on your heels, and keep your core activated with your chest up-right. Congratulations, you just did one squat.
Kick Butt. Hip extensions, also known as Donkey Kicks, exclusively target the glute muscles and cause your bum to burn baby, burn. Take a load off and drop down onto all fours (you will need a mat or carpeted floor for this). Align your hands beneath your shoulders and extend one leg behind you to hip-height, then lower your knee until it hovers about an inch from the floor. As always, keep that core engaged and your back strong. Complete 10-15 reps and switch legs.
Amplifying your ass(ets) doesn’t have to be a pain in the butt. Implement these three simple, yet effective exercises into your weekly workout routine to transform your bum from jello to J. Lo.
- 26 August 2014
- Internal Medicine Blog
One of most frequent reasons that women come to see their primary care physician is to discuss abdominal pain and bloating. I don’t think a day in the office goes by that I do not hear those words. Most frequently these patients have what is known as Irritable Bowel Syndrome (IBS). Not surprisingly, it is the most commonly diagnosed gastrointestinal condition, affecting 10-15% of the population.
The true definition of IBS is: a gastrointestinal syndrome of chronic abdominal pain and altered bowel habits (without other organic cause) at least 3 days per month in the last 3 months. Commonly, the abdominal pain is intermittent and described as “crampy”. Exacerbations can occur frequently and are associated with eating and times of increased stress. The abdominal pain associated with IBS can vary in intensity and location, but is often relieved with bowel movements. Other common symptoms include: bloating, gas, nausea, diarrhea and/or constipation, and feeling full quickly. “Red flag” symptoms such as anorexia, weight loss, persistent rectal bleeding, pain awakening a patient from sleep or certain lab findings (i.e. anemia) are rarely associated with IBS and should prompt a further workup for an alternative diagnosis.
Unfortunately there are no tests specific to the diagnosis of IBS. Frequently, a physician will run blood or stool tests and maybe order additional procedures such as a colonoscopy to rule out other potential causes of symptoms. If no other source is found and no “red flag” symptoms are present, a diagnosis of Irritable Bowel Syndrome is made.
There are 4 different subtypes of IBS:
1) Diarrhea predominant
2) Constipation predominant
3) Mixed type
Treatment options vary between the different types.
As any patient who suffers from IBS knows, making the diagnosis is only half of the battle. Treatment for this ailment takes time, patience and diligence to improve symptoms. IBS is a chronic disease, which means most patients will likely have it for life. That being said, the majority of patients will be able to control their symptoms with one or more of the treatment modalities available.
Upon diagnosis, a patient should take time to keep a log of symptoms and what the circumstances were at that time (what she ate, what she did, etc). This will help to elucidate any specific pattern or specific food that may be contributing to a patient’s pain. It has long been thought that certain foods in certain individuals can be a source of IBS symptoms. If a patient has been diagnosed with Irritable Bowel Syndrome, her first step should be to eliminate foods known for high gas production such as: beans, onions, celery, carrots, raisins, bananas, apricots, prunes, Brussels sprouts, pretzels, bagels, alcohol and caffeine. In many patients, reduction in these foods can bring around a significant improvement in abdominal pain and bloating.
If still with significant symptoms despite reduction of high gas forming foods, a patient may decide to follow a stricter approach with the low FODMAP (fermentable, oligo-, di-, and monosaccharides and polyols) diet. High FODMAP foods are poorly absorbed and are rapidly fermented in the gut causing gas and bloating. Such foods are listed below.
Oligosachharides: wheat, barley, rye, onion, leek, garlic, shallots, artichokes, beets, fennel, peas, pistachio, cashews, legumes, lentil and chick peas..
Disaccharides: lactose (milk, ice cream, yogurt)
Monosaccharides: apples, pears, mangoes, cherries, watermelon, asparagus, sugar snap peas, honey and high fructose corn syrup.
Polyols: nectarines, peaches, plums, mushrooms, cauliflower, artificially sweetened chewing gum and other sweets
Obviously this can be a very restrictive diet. If taking on a low FODMAP diet it is recommended that you do this under the guidance of a trained dietician in order to avoid over- restriction and malnutrition. Ideally a patient would be on a low FODMAP diet for 6-8 weeks at which time she would gradually re-introduce the above foods one at a time to determine which specific foods are tolerated and which are not.
Though it is thought that food allergy could possibly play a role in Irritable Bowel Syndrome, at this time there is insufficient evidence to recommend food allergy testing in patients with IBS. This is largely due to the fact that current modes of allergy testing have not been reliable in identifying affected patients.
In addition to dietary management, 20-60 minutes of moderate to vigorous exercise 5 days a week has been shown to significantly decrease symptoms of IBS. It is also important to address daily stressors through counseling and stress-reduction techniques (meditation, yoga, etc) as increased stress often leads to increased IBS symptoms.
If lifestyle interventions still fail to control symptoms, your doctor can prescribe medications specific to the patient’s symptoms. For example, anti-diarrheals in diarrhea predominant IBS, laxatives in constipation predominant IBS, antispasmodic agents, and antidepressants.
In summary, Irritable Bowel Syndrome is a very common disease affecting a large number of women. Symptoms generally consist of abdominal pain, bloating, and a change in bowel habits. In order to diagnose IBS, doctors must rule out other organic causes of gastrointestinal disease. Though it is not curable, most patients are able to control their symptoms with lifestyle changes or medications.
- 20 August 2014
- Nutrition Blog
Throughout my years of practicing as a registered dietitian, I have been presented with numerous healthy lifestyles and/or weight loss questions, one of the most common being “why do I crave chocolate after a meal and how can I control this habit”. My response usually to this question is that our bodies crave sweets for several biological, psychological and lifestyle-related reasons such as low serotonin levels, an unbalanced diet high in carbohydrates, fat restriction, or purely psychological conditioning such as a dessert is what signifies the end of a meal. Regardless what the reason behind your sweet craving is, if you are trying to live a healthier lifestyle or possibly your goal is to lose weight, you’ll have to curb (not eliminate) your daily indulgence.
So let’s be honest, any alternative that truly satisfies a sweet tooth is not going to be the epitome of a healthy snack, but my suggestions could shave off some calories (all suggestions are under 150 calories!),fat and sugar in your afternoon indulgence or late night trip to the candy drawer or freezer.
· 3 cups of air popped popcorn with 2 tbsp of Bell Plantation, PB2 Powdered Peanut Butter Chocolate ( 138 calories)
· 4 Hershey Kisses ( 100 calories)
· 1 Small Chocolate Covered Banana: I love this recipe from Eatingwell.com (100 calories) http://www.eatingwell.com/recipes/chocolate_covered_bananas.html
· 20 Blue Diamond, Oven Roasted Dark Chocolate Almonds ( 132 calories)
· 1, 5.3 ounce ChobaniSimply 100, vanilla yogurt with 2 tbsp of Bell Plantation, PB2 Powdered Peanut Butter Chocolate or 1 piece of Dove, Promises Silky Smooth Dark Chocolate. ( 145 calories)
· 1 Enlightened, Fudge Bar ( 70 calories) http://www.eatenlightened.com/products/fudge/
· ½ Quest, Chocolate Brownie Protein Bar ( 85 calories)
· 24 Annie's Chocolate Chip Bunny Graham cookies (140 calories)
- 28 July 2014
- Nutrition Blog
Recipe inspired by Two Peas & Their Pod and Eat Yourself Skinny
· 2 medium sweet potatoes, peeled and cubed
· 1 Tbsp olive oil
· 1 tsp. garlic powder
· 1/2 tsp. onion powder
· 1/2 tsp. oregano
· 1/2 tsp. chipotle chili powder
· 1/2 cup uncooked quinoa
· 3 cups kale or mixed greens
· 1/4 cup dried cranberries
For the dressing:
· 1 Tbsp red wine vinegar
· 1 Tbsp apple cider vinegar
· 2 Tbsp olive oil
· 1 tsp. minced shallots
· 1 1/2 Tbsp honey
1. Preheat oven to 425 degrees F.
2. Rinse and peel sweet potatoes, chopping them into 1/4 inch cubes. Toss with olive oil, garlic powder, onion powder, oregano and chipotle chili powder until completely coated. Spread sweet potatoes out on prepared baking sheet in a single layer and roast in the oven for about 30 minutes, flipping them once.
3. While sweet potatoes are roasting, using a mesh strainer, thoroughly rinse the quinoa. Add a 1/2 cup of water to a small saucepan and add rinsed quinoa. Bring quinoa to a boil, cover and reduce heat and simmer for about 13 minutes. Remove from heat, keeping quinoa covered, and allow it to sit for about 5 minutes then fluff quinoa with a fork.
4. Combine kale, quinoa and cranberries in a large bowl and toss with dressing. Fold in roasted sweet potatoes, serve and enjoy!
Serving Size: 1 cup • Calories: 204 • Fat: 7.6 g • Carbs: 31.4 g • Fiber: 3.3 g • Protein: 3.8 g • WW Points+: 5 pts
- See more at: http://www.eat-yourself-skinny.com/2014/02/roasted-sweet-potato-quinoa-and-kale-salad.html#sthash.5WXqUn8i.dpuf
- 25 July 2014
- Fitness Blog
The last thing anyone wants to do while on vacation is think about working out. You are on vacation to take a break from the stresses in your life. You want a little rest without the work phone calls and constant stream of emails. You want some relaxation without feeling guilty about the gym membership you aren’t using or all the calories you just consumed in your Pina Colada. But you also don’t want to come back from vacation only to find your getaway added inches to your waist! It is possible to stay healthy and enjoy your vacation with a few helpful hints!
1. Moderation- Don’t deny yourself the fruity cocktails by the pool or the all you can eat fresh seafood dinners. But do each in moderation. Limit yourself to one or two sugar filled cocktails before switching to something less caloric. Pack a lunch to bring to the beach if you know you are going to have a decadent dinner. Try to eat local and fresh fruits and vegetables to experience the cuisine and stay healthy.
2. Walk more- explore your surroundings by foot. Walk to the local market or to the restaurant for dinner. Take a stroll on the beach looking for shells. Find a beautiful mountain hike to take to get a picturesque view of the sunset. It’s not only a great way to see more of the destination but it’s also a great way to exercise!
3. Try a local activity- Go snorkeling. Take kayaks out on the lake. Rent bikes and go for an evening bike ride around town. Take a surfing lesson. Try stand-up paddle boarding. No matter what type of vacation you are on, there are bound to be new and exciting things to try that will keep you active while you have fun!
Enjoy the rest of your summer! It’s not too late to start working toward your fitness goals. We would love you help you! Call RWWC today!
- 01 July 2014
- Internal Medicine Blog
Breast cancer, we are taught, is an illness that all women need to be aware of, and be screened for. But how do we most effectively screen for it? This question is not as straightforward as one would think, as the recommendations for different screening modalities are always evolving, based on new assessments of available evidence. Traditionally, women were advised to do monthly self-examinations in the shower as a front-line defense against breast cancer. But in recent years, these exams have not been shown to consistently prevent breast cancer deaths (which is, after all, the goal of any screening program). Therefore, most expert groups now either recommend against self-exams entirely, or they recommend encouraging "breast awareness", which means each woman should be aware of her own body, so that she can recognize potentially alarming changes--this could include a traditional breast exam, but not necessarily.
Another mainstay of breast cancer detection has been the clinical breast exam, performed annually by a physician at the time of the gynecological examination. While the American Cancer Society (ACS) and the American College of Obstetricians and Gynecologists (ACOG) recommend these exams every 1-3 years for women ages 20-39 and annually for women thereafter, the US Preventive services task force (USPSTF), an independent government-sponsored organization, notes that there is insufficient evidence for these exams, as well.
Mammography is recognized by most women as the most important tool we have for breast cancer screening, and most medical societies agree, recommending annual mammograms for all women beginning at age 40. A few influential groups, though--notably the American College of Physicians (ACP), the American Academy of Family Physicians (AAFP), and the USPSTF--feel that the evidence for mammography in women between the ages of 40 and 49 is not as strong as for women 50 and older, and they have therefore departed slightly from this recommendation. They advise instead that for these women, mammograms may be performed every 1-2 or every 2 years, and that the decision can be individualized for each woman in this age group. Annual mammography is recommended by many societies to continue throughout the later years of life, but again there is some variability--the AAFP advises screening only until age 74, the USPSTF recommends stopping at age 75, and ACOG recommends individualizing the decision to screen after age 75.
So where does all of this conflicting evidence leave doctors and patients? There is not an absolute correct answer for how to screen--but it is important that patients do what makes them feel most comfortable, that doctor assess the evidence various expert groups use in making their recommendations, and that both groups communicate their preferences and concerns about screening to one another.
- 26 June 2014
- Fitness Blog
It is no secret this summer is gearing up to be a hot one! After such a brutal winter, it is wonderful to finally be able to exercise outdoors. But with this comes added risks like dehydration, sunburn, or chafing. Here are a few common mistakes to prevent unhealthy or uncomfortable workout sessions.
1. Drinking coffee before a work out
Coffee can actually dehydrate you. Stick to water to hydrate pre-workout
2. Sleeping in
While it is tempting in the hot summer months to stay up a little later, since it stays light later, don’t let that keep you from your morning workout. Temperatures rise earlier in the day in the summer, putting off your workout, even by an hour, can cause overheating. Try to work out early or in the evening once the temperatures have fallen.
3. Wearing Dark or loose fitting clothing
Dark clothes absorb heat and put you at risk for overheating. While some people don’t like form fitting clothes or think tight clothes don’t allow for ventilation, loose clothes combined with sweat can make for some very uncomfortable workouts.
4. Not re-fueling post workout
Both water and food need to be replenished within 30 minutes of a workout session. When it’s hot, people tend not to want to eat big meals, but try something small and nutrient rich.
5. Not bringing water to a pool workout
Your body loses water during a pool workout just like it does on land and it is easy to forget that. Staying hydrated is just as important at the pool as anywhere else.
6. Only hydrating during your workout
It is very important to pre hydrate and post hydrate as well!
Enjoy the warm weather and summer freedom, but stay smart and healthy by not making these common mistakes. For more help with your personal fitness goals make an appointment to see a fitness specialist at RWWC today!
- 26 June 2014
- Nutrition Blog
July 4th and other summertime celebrations are meant to be celebrated and enjoyed, but you don’t have to sacrifice your health or beach body every time you attend a BBQ or picnic this summer.
Use these helpful tips from our Registered Dietitian to keep your health and body in check during your summer time celebrations.
1. Use small plates
Studies have clearly shown that by eating off of smaller plates you are likely to consume up to 50% less calories than you would consume by eating off of a larger size plate. Try borrowing a plate from the kids table or the dessert tray to slash your calorie intake in half.
2. Eat the healthy options first
Fill up on fruit salads or veggies tray options before heading over to the grill for a hamburger or hotdog. Fruits and vegetables have lots of fiber, which is a nutrient that keeps you feeling full longer and more satisfied. After you get your dose of fruits and vegetables, choose a lean protein such as grilled chicken or tuna salad to reduce your intake of saturated fat, because ladies, we all know, saturated fat is not our friend!
3. Skip the refined carbohydrates
Refined carbohydrates are the worst things you can eat because they offer little satisfaction and loads of calories. BBQs are filled with wonderful food, so do yourself a favor and save your calories for the really good stuff.
Not saying that you have to eat your burger without a bun, but pass on the pointless chips and other snacks that lure you when you’re not thinking.
4. Watch your toppings!
Skip toppings like cheese, mayonnaise and bacon on your favorite grilled options and choose healthier toppers such as Dijon mustard, avocado or sliced tomatoes and lettuce.
5. Bring a healthy version of your favorite July 4th dessert
Everyone loves brownies or strawberry short cake to end their July 4th meal, but why not be the friend that brings a crowd pleasing dessert that doesn’t hurt the waistline? Try our registered dietitian, Theresa Shank, favorite July 4th dessert recipe for a healthy ending to your celebration.
This flag cake recipe has less saturated fat and calories than regular versions. Theresa enjoys this recipe because it replaces some of the butter with healthy oil and uses reduced fat cream cheese and Greek yogurt to replace full fat cream cheese for the delicious frosting. Enjoy! Recipe is from www.Eatingwell.com
Flag Cake Recipe
Makes: 20 servings
Serving Size: 20 servings
Active Time: 1 1/4 hours
Total Time: 3 hours
- 1 1/4 cups granulated sugar
- 1/3 cup canola oil
- 4 tablespoons unsalted butter, at room temperature
- 4 large eggs, at room temperature (see Tips)
- 2 cups whole-wheat pastry flour (see Tips) or all-purpose flour
- 1 cup cake flour
- 1 1/2 teaspoons baking powder
- 1/2 teaspoon baking soda
- 1/2 teaspoon salt
- 1 cup buttermilk
- Zest and juice from 1 lemon
- 2 teaspoons vanilla extract
- 1/2 teaspoon almond extract
- 12 ounces reduced-fat cream cheese (Neufchâtel), at room temperature
- 1/2 cup confectioners’ sugar plus 2 tablespoons, divided
- 3 tablespoons low-fat plain Greek yogurt
- 1/2 teaspoon vanilla extract
- 1 1/2 cups raspberries
- 1/2 cup blueberries
- 2 cups strawberries, sliced
1. To prepare cake: Preheat oven to 350°F. Line the bottom of a 9-by-13-inch baking pan with parchment paper; coat the paper and sides of the pan with cooking spray.
2. Beat granulated sugar, oil and butter in a large mixing bowl with an electric mixer on medium speed until well combined. Beat in eggs, one at a time, until just incorporated.
3. Whisk whole-wheat (or all-purpose) flour, cake flour, baking powder, baking soda and salt in a medium bowl. Combine buttermilk, lemon zest, lemon juice, 2 teaspoons vanilla and almond extract in a measuring cup. With the mixer on low speed, add the dry ingredients to the mixing bowl alternately with the buttermilk mixture, beating just until incorporated after each addition, scraping down the sides as necessary. Spread the batter in the prepared pan.
4. Bake until a toothpick inserted in the center comes out clean, 28 to 34 minutes. Let cool in the pan on a wire rack for 15 minutes. Turn out onto the rack and let cool completely, about 1 hour.
5. To prepare frosting: Beat cream cheese, 1/2 cup confectioners’ sugar, yogurt and 1/2 teaspoon vanilla in a mixing bowl until smooth.
6. To decorate: Invert the cake onto a platter. Spread the frosting over the top and sides. Mark 3 horizontal lines for the white “stripes” and a rectangle in the upper lefthand corner for the “blue rectangle.” Gently pat berries with a paper towel to dry. Make 3 “stripes” of raspberries on the marked lines. Place half of the blueberries in the “blue rectangle,” leaving space between each berry. Sift the remaining 2 tablespoons confectioners’ sugar over the raspberries and blueberries to make them the white “stripes” and “stars.” Fill the rest of the “blue rectangle” with the remaining blueberries. Place strawberries between the rows of raspberries as the red “stripes.”
- 06 June 2014
- Fitness Blog
Has your appetite for love made you gain unwanted weight? When we sink our teeth into a new relationship, we often neglect to mind our munchies. Upon entering the dating scene, nerves have a way of crushing any cravings for delectable dishes. Emotions have a peculiar way of affecting our eating habits, so here’s the skinny on how to avoid eating your heart out:
Competitive Eating. You do not need to keep pace with your partner's eating habits. Chances are his/her caloric needs far exceed yours. I’m not suggesting you order a piece of lettuce and a crouton for dinner, rather be mindful of your portion size. I have heard countless tales of weight gain woes from clients and girlfriends a-like who attribute their tight jeans to non-stop, “I’ll have what he/she is having,” eating. The easiest way to gauge what your portion size should be is to make a fist. No I am not suggesting beating up your sweetie, rather mimic your serving after the size of your fist.
The Dish on Dining Out. When a restaurant advertises dishes to be “endless, bottomless or all-you-can-eat,” know that you are in for a potentially high calorie feast. While it may be a great value for the amount of mashed potatoes you are can pile on your plate, it will translate into a lot of unnecessary calories. Enjoying a great bread basket, dressing-drenched lettuce, beer battered appetizers, decadent desserts, family-style portions and alcohol are definitely acceptable in moderation, however when dining with your honey fun and food can sometimes become synonymous. Try not to fall into this trap.
Me, Myself and I. When on the road to love, we often have tunnel vision in terms of where our energy and time is concentrated. Previous priorities such as an evening run, a good night’s sleep or even time with friends, are now a thing of the past. Couples time cuts into personal time, resulting in potential unhealthy lifestyle adaptations. After a long and arduous day at the office, it is tempting to throw on a pair of sweats, watch an episode of The Office and commit carbocide with your partner in crime. Down time is great and essential, however it is important to throw some healthy habits into the mix and not forget to take care of numero uno – you! Make gym time a couple’s activity, or find a healthy recipe that you can have fun whipping up together. Plus, exercise helps you look better naked, need I say more?
A full heart does not have to translate into a bloated belly. Live your best life for you and the one you love.
For more health tips and fitness information, please schedule an appointment with Ashley!
- 29 April 2014
- Nutrition Blog
Soy seems to be a hot topic lately. The pending question seems to be whether or not we all should consume it or not. Certain authorities are recommending to avoid it altogether while others are stating it is a safe food for a healthy diet. Here are the facts.
Soy is a big business in our country and can actually be found in most processed foods. Marketing claims discuss the health benefits of soy even though research is conflicting. Asian’s eat soy as a condiment rather than a staple food, something marketers fail to mention. It also is being used in various and questionable forms today. Questionable forms include soy oil, soy lecithin, soy flour, soy concentrate, hydrolyzed soy protein, and soy isolates. Soy oil has become a base for many vegetable oils. Soy lecithin is the waste product left over when the soybean is processed and is used as an emulsifier. Soy flour appears in baked and packaged goods. According to one article, soy protein isolate has been invented for use in cardboard and is found today in many processed foods (http://www.alternet.org/story/56087/the_dark_side_of_soy). Soy also is a food most likely to cause an allergic reaction (in addition to wheat, corn, eggs, milk, nuts, and shellfish). It is hard to digest for many people and it contains phytates that could reduce mineral absorption.
In addition, soy is said to interfere with hormones in the body because of their phytoestrogens (“phyto” means plant). Phytoestrogens act similarly to hormones and can cause an endocrine imbalance. They bind to hormone receptors and interfere with the production of hormones as well. Timing and exposure of phytoestrogens in important. Times to be cautious of your intake of soy include during pregnancy, infancy, puberty, reproductive years and around menopause because of your fluctuating hormone levels.
Soymilk and soy infant formula is very questionable. Soymilk contains hard to absorb supplemental calcium and it contains vitamin D2 (we need D3). To make this even more confusing, research on soy is conflicting. There is research that shows soy can have a therapeutic effect.
The bottom line is soy is safe in it’s whole-food form: edamame, miso, tempeh, and natto as these have less processing. Tofu has slightly more processing than the aforementioned but is still considered safe in moderate amounts. You should check the ingredient labels for all soy foods, especially veggie burgers, soy nuts, soy snacks, soy shakes, and soymilk. Soy in moderate quantities (a few times per week) can be beneficial and healthful. However, always opt for higher quality, whole and organic soy. Genetically modified soy is controversial as well and has higher levels of pesticides. Excessive soy consumption causes question and you shouldn’t eat soy more than 3 times per week.