These days the type of milk to put in your cereal or pair with your latte is confusing. I hear more and more people in line with me at the ‘Bucks ordering their lattes with soy. At the grocery store, I see those around me grabbing for soy “chicken” nuggets, soy “sausage,” soy ice-cream and soy based cheeses and coffee creamer. I’m surprised that soy hasn’t infiltrated our pre-games with soy-tinis or soy beer. Though I’m sure that’s next.

On one hand, it feels like a GREAT move for people; stepping away from non-organic dairy and meat, both of which are often pumped with hormones and antibiotics and really are just not good for you (or the animals and the environment). But is switching everything out for soy products the answer?

Soy is found in just about EVERYTHING these days. So much so that soy consumption in the U.S. has skyrocketed since the early 1990s. Sales climbed from $300 million in 1992 to over $4 billion in 2008. It’s cheap to produce (mainly because the government subsidizes its growth) and is in tons of packaged products. Seriously, check your food labels in your cabinet; I’m willing to bet Soy Lecithin or Soy Protein Isolate (SPI) is in a lot of things you wouldn’t even think would have soy in it!

But despite its insane growth over the last few years, there has been tons of contradictory research on the benefits, or lack there of, of consuming soy products. First scientists said consuming soy could help reduce the risk for breast cancer. Then they said it could cause it. Some studies show it can inhibit your thyroid and others say it can cause fertility issues or premature puberty. And for the record, it makes some friends of mine (who shall rename nameless) break out like a 7th grader and incredibly gassy (neither of which are particularly attractive). Yet others tout its many benefits, saying the Chinese use it as a main staple in their diet and they are as healthy, fit and fertile as Angelina Jolie.

So which is it?

Well, both. The thing is, our Asian friends are eating fermented soy: miso, tempeh, and natto. Fermented soy increases the digestibility of the nutrients to the body. However, the majority of soy we consume in America is un-fermented. The soy we primarily consume contains isoflavones, which can cause us to have negative hormonal responses. Un-fermented soy has also been shown to increase the body’s needs for Vitamins D and B12, both of which are important for preventing osteoporosis.

And on top of all that, one of the most common forms of soy, Soy Protein Isolate (which is found in all the processed products we consume on a regular basis, including many foods where we’d NEVER expect to find it), is toxic! Sweeeet.

The thing is, when you process food, minerals are stripped out, Phytonutrients – aka the disease-fighting medicines found in foods – are destroyed (as much as 90% of the phytonutrient content is lost during processing) and the natural physical properties of foods are artificially altered in a way that can make them both dangerous and unhealthy.

So what should we do?

Well, cutting soy out all together may be unrealistic, but cutting back on your consumption of processed soy isn’t. Try to avoid soy milk, soy protein, soy burgers, soy cheese, soy dressings, soy flour, etc. You know, the things that are obviously soy. That way, when you consume it in other less obvious places, it won’t be such a big deal. Or, just to be on the safe side (and for other amazing health benefits), avoid processed foods (soy or not) all together, or at least just eat them in moderation.

At least until the jury comes back on soy once and for all.

Oh, and while you’re at it, let’s cut back on salt, too. K?

I can honestly say that I’m getting used to eating vegan, although I did wake up in a cold panic last night thinking I’d accidentally had nonfat milk instead of soy milk in my morning coffee yesterday, so maybe I take that back…

Breakfast: Breakfast is definitely the hardest meal for a vegan. I think cereal with soy milk is an acquired taste (or maybe just always gross), and as I found out yesterday, scrambled tofu is just plain nasty. I looked up some vegan recipes online, but everything requires baking. You can make versions of muffins, waffles, pancakes, etc, but who has time for this when running out of the house in the morning? Today, I have oatmeal and a Starbucks soy latte for breakfast… again.

Lunch: Nothing. Nothing.

Dinner: I meet up with some friends at Real Food Daily in West Hollywood after much convincing. I’m starving because I didn’t eat lunch, so my plan to order something small and light goes out the window and I get myself a “Supreme Burrito” with ranchero sauce and taco mix (tofu spiced like taco meat, I think). I devour it so quickly I forget to take a picture first (for College Candy, not because I’m some food obsessed freak), which is why it looks so gross in the pictures. But believe me, it was delicious.

If you live in a city where there are vegan restaurant options, you’re seriously in luck. It’s great to be able to just look over a menu and order whatever you want without having to worry about it being vegan. If there aren’t vegan restaurants in your area, look for vegetarian ones, or check out a website like vegetarian-restaurants.net for their advice on vegan-friendly restaurants in your area.

[photo from veganyumyum.com]

But, when the weekend rolls around and we spend our days hung-over and hungry on the couch, let’s be real, the last thing we are going to do is cook.

Enter… my favorite munchies I’ve discovered that are yummy and healthy(ish)

Better N Peanut Butter: This all natural treat is made out of peanuts, but has only 100 calories and 2.5 grams of fat per serving. While it doesn’t taste exactly like its cousin, PB, it’s close enough, and is a great alternative (also great in smoothies, or when cooking to get that PB flavor without the PB fat)

Trader Joe’s Flax Seed Chips. They look like tortilla chips, they taste even better and they come in different flavors. While they are higher in Calorie (140 per serving), they are full of complex carbs, are all natural and hits the salty-craving spot.

Luna Bars (I personally endorse the Carmel Nut Fudge Brownie Flavor). Okay, so I’m not going to lie, this isn’t a candy bar. But pair it with a cup of coffee or hot cocoa, and it satisfies the craving, and it’s actually good! Not to mention it is chock full of things good for women, like calcium and folic acid.

Amy’s Organic Snacks (Four flavor varities, Spinach and feta is lowest in calorie)- These are a great go-to late night or hung-over give me some junk food now- munch. Hits the spot and isn’t nearly as damaging as a jumbo slice of pizza…

Dr Praeger’s Pancakes (in spinach, broccoli, potato and sweet potato), Pop these babies in the microwave, add some ketchup (everything is better with ketchup) and enjoy sans guilt!

Skinny Cow Ice Cream sandwiches, fudge bars and Ice Cream Cones- hits the sweet tooth spot, but its low cal enough that you don’t have to worry about it camping out on your butt and thighs for the next 6 months. Whoo hoo.

Flavored Soy Milk- You all know by now, my pumkin spice obsession. Only problem? So not obsessed with how high calorie the syrup is. Well thanks to Silk, I have that problem no more. Try adding a splash of their pumpkin spice, mocha or choclate flavored soy milk to your cup of joe for a kick.

Fage 0% Total: This Greek yogurt is as creamy as ever and at 80 cal for a nice size serving, it’s a fabulous breakfast or snack option. Add some honey, fruit, or healthy cereal or granola. Thank me later.

So there you have it, park yourself on the couch this weekend, pull out your favorite cheesy movie, grab a comfy blanket and dig in ladies.