Plant based protein has found a winner with the pea!
Today’s Dietitian contacted Matthew Ruscigno, MPH, RD to report on new findings in pea and legume’s contribution to nutrition and environmental science.

Pea protein is proving to be a useful substitute to soy and dairy. It’s lower in calories, fat and is grown with less nitrogen fertilizer and water, according to Mathew’s findings. Protein powders, egg free mayonnaise, and vegan burgers, if successful, will predict increased use of the pea.

Ripple Milk is a pea milk that contains as much protein as cow and soy milk. It’s fast becoming a popular choice for a healthy pea-protein based, lactose free, nut free, soy alternative. Pea milk was created by a biochemical engineer and climate scientist from the Carnegie Institution for Science.

In the legume family, this Pisum sativum, or green pea, is often prepared as a fresh vegetable when ripe. Dry peas can be green, yellow or “split” peas. One cup of cooked, green peas provides 7.5 grams of fiber (5.5 insoluble, 2 grams soluble).

The taste of pea milk acceptable, unlike many of the high protein alternative products where flavors and sugars are added to mask their identity.

Legumes and peas could be a tasty, healthy, useful way to offer a nutritional”powerhouse” of useful vitamins, phytochemicals, and protein! 

Do you use sugar free supplementation with your high protein, low carbohydrate diet? According to Dr. David Perlmutter, empowering neurologist, the importance of reducing our sugar intake, and overall carbohydrate intake, is now a central theme for more than just weight loss and diabetes controlled diets. 

Some scientists believe sugar may have “harmed more people than tobacco. ” In fact, sugar may well have “elevated our risk for virtually every major chronic disease from heart disease to cancer and Alzheimers.”

As a result, sugar free product sales have increased! If sugar is causing weight gain, why not go to sugar-free in all beverages? Then I can lose even more weight!

Not so fast. Researchers are showing foods containing artificial sweeteners are increasing both diabetes and obesity. Those using artificial sweeteners are showing more than a 50% higher incidence of abdominal obesity. How could this possibly be true?

Here is what researchers are saying in a recent Canadian study: Artificial sweeteners contribute to worsening glucose tolerance by inducing dysbiosis. The composition and function of the intestinal microbiota becomes altered. The altered microbiota exhibit enhanced energy harvest pathways previously associated with obesity in mice and humans.

Bottom line: YES! Reduce sugar. But don’t replace it with artificial sweeteners. Your intestines will not be happy with this choice and you may be paving the way to the very health conditions you’re trying to avoid.

From the Spring, 2016 issue of the Integrative RDN, Christine Rosenbloom, PhD, RDN, LD, CSSD, nutrition professor emerita at Georgia State University in Atlanta and editor and chief of Sports Nutrition: A Practical Manual for Professionals. Dr. Rosenbloom outlines the many health benefits of beetroot juice. Not only does beetroot juice lower blood pressure and lower pulmonary hypertension, it can improve athletic performance by lowering the amount of oxygen used by the muscle for a given work rate and increasing blood flow to exercising muscles.

Alzheimer’s disease is making the front page with elevated insulin levels, creating potential for the importance of prevention. According to recent studies relating dietary choices to diabetes and and brain health, Dr. David Perlmutter’s newsletter, Alzheimers News – This Should be Front Page, focuses on brain health and the need for normal blood sugars. Carbohydrate control has become even more important in this study of brain health. The bottom line for message borderline diabetics (type 2) is to keep blood sugars within normal range.

The importance of insulin control in terms of brain health was described in Grain Brain, by Dr Perlmutter, with the emphasis on keeping blood sugar levels normal and adding low glycemic index foods to food labels for assistance in better brain health.

The take home message suggests a diet low in sugar, high in vitamins, antioxidants, phytochemicals and omega-3 fatty acids offer possible protection against Alzheimer’s disease. Brain Food for Older Adults

For additional details, use Nutrition Solutions, by Dietary Software, Inc.

In an article from the WSJ, Broccoli Rabe Dreams Big, the new version of broccoli makes the news, placing this version of the broccoli look-alike side dish in the limelight, a broccoli makeover, so to speak.

Reduce carbohydrates, fight inflammation, lower your BMI, and shed pounds with this new nutritional powerhouse publicized in the recent WSJ personal section. For success, the young and food-conscious millennials were targeted, led by a publicity team with the help of celebrity chef, and digital influencer, Candice Kumai.

The bright green cousin to the cruciferous broccoli is building a fit digital image in NYC this week with a long list of posts, recipes, and photos of broccoli rabe dishes and the Instagram followers campaign hashtag #eatbroccolirabe

Here is what else we know:

According to healwithfoods.org, this supercharged vegetable is high in Vitamin C, good for your heart, contains pro-vitamin A, and is known for its antioxidant properties as well, linked with healthy vision. As part of the brassica vegetable family, broccoli may help fight cancer and is considered hypoallergenic and offers more than 20% of the daily value of folate.

For the “Skinny” on your own personal details of need vs intake, find your own totals with the app, Nutrition Solutions by Dietary Software, Inc.

Can you believe it? A very traditional local Mayan meal, fit for any celebration, includes Pepian – wonderfully flavored chicken, fresh vegetables, and, as always, the tortilla. The mainstay corn tortilla, has been prepared with healthy edible limestone, for more than 2000 years! And this is a primitive culture?

Well here I am, standing on the edge of a new adventure, chapter 2 of the global adventure that started out as 1 week vacation, let’s dive into 10 locations in a hurry. So, here I am in Florida, hard to imagine the new travel, where I stay long enough to become part of the local day-to-day scene in Guatemala, and not just travel through with pictures and a set of scarves for my friends.

So at the end of the week, I’ll be sharing this adventure with you, saying goodbye to all of the multitasking post-its and hello to living life in the present!

Building Muscle? On the go in the morning after a fast and furious workout?
Head to the drive through and increase your protein intake to meet your higher metabolic needs! Order your breakfast sandwich with 2 eggs instead of 1, no bacon or sausage! You just doubled your protein intake!

Available Soon. 

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