Putting more plant proteins - beans, lentils, soy foods, nuts, and seeds - on your place offers myriad health benefits. 

An ever increasing number of people are interested in shifting their plate from animal proteins to plant proteins, including those cited above. You can gain numerous benefits from eating a more plant-based diet, like lowering your risk of cardiovascular disease, certain types of cancer, and obesity. 

One advantage of choosing more plant-based proteins is their rich package of nutrients including healthy fats, fiber, vitamins, minerals, and phytochemicals that provide antioxidant and anti-inflammatory action helping to lower disease risk. 

Meat-heavy diets - especially red and processed meat - are associated with increased mortality from cardiovascular disease and cancer.  Animal proteins (such as meat, poultry, fish, dairy, and eggs) contain ample amounts of all nine essential amino acids.  But a mixed diet helps to balance out their shortfalls.  Plant proteins generally have the lowest RDA per serving of amino acids lysine which are pretty much guaranteed to meet the RDA for all other essential amino acids.  Most adults can meet lysine needs on a plant-based diet by eating lysine-rich plants such as legumes, tempeh, tofu, soy-milk, soy meats, beans split or black-eyed peas, and nuts. 

Here are some top tips for powering up on plant proteins: 

1. Swap chicken on your entree salad for kidney or cannellini beans, fill your pita with hummus instead of deli meat, or choose a bean burrito instead of beef tacos.
2. Turn to edamame or handful of nuts for a satiating source of protein, fiber and slow-digesting carbs.
3. Lentils which do not require soaking can be cooked up in about 20 minutes.  Simmer them in stews or soups, or sprinkle them in salads. 
4. Include an ounce of nuts, such as almonds, pistachios, or peanuts each day as a protein source in salads, snacks, and side dishes. 

​Ref: Environmental Nutrition July, 2016 

Stay active, vital and strong as you age with a healthy daily dose of protein - it's key!   New evidence shows that older adults (35+) need more dietary protein in order to preserve lean muscle and prevent age-related declines in health.  Research suggests a minimum Recommended Daily Allowance of 0.8 grams of protein per kilogram (2.2 lbs) of weight.  Optimal daily intake is at least 1 to 1.2 grams of protein per kilogram.  For example, an older adult who weighs 150 pounds will need 68-82 grams of protein per day.  

What's more, protein timing matters because your body is constantly making and breaking down muscle, so we are encouraged to add protein at each meal.  Here are 3 tips for optimizing your protein intake: 

1. Aim for at least 25-30 g of protein per meal to maximize your body's muscle repair and building machine.  Research shows that an even distribution of protein prevents frailty, slower walking speed, and fatigue.  
2. Focus on breakfast as this is the meal where protein tends to be lowest.  In addition to your oatmeal, high-fiber cereal and whole-wheat toast, include items like Greek yogurt, eggs, tofu, nuts and seeds.  Now you have both fiber AND protein. 
3. Vary your protein.  While low-fat dairy, eggs and other animal protein are recommended because they contain the amino acid critical for triggering musscle bulding, plant proteins also have a place at the table.  Of all the plant-based proteins, soy foods contain the most amino acid leucine. 

Ref: Environmental Nutrition - June 2016

​I know many of us are concerned about mercury in seafood and keep us from the possible brain benefits of consuming more fish.   However, a new study gives us reason for encouragement.   Older adults who ate more seafood had higher brain levels of mercury, BUT that toxin was not associated with any signs of dementia!  And, people at greatest genetic risk for Alzheimer’s who consumed the most seafood showed less evidence of the diseases damage in the brain.   Great news.
 
Still, it would be prudent to try to minimize mercury intake while still consuming the recommended amounts of seafood and omega-3 fatty acids – about eight ounces per week.  The latest JAMA study stands out where scientists autopsied brain tissue from about 300 participants who had seafood intake of an average of 4.5 years before death.  The result: no dementia and an average age at death of almost 90!
 
Everybody’s saying seafood has so many health benefits, but everyone’s afraid of the mercury.  The JAMA study reported absolutely no evidence that higher levels of mercury in the brain were associated with any of the neuropathologies associated with dementia.  That said, pregnant women or those considering pregnancies are advised to limit their intake of fish high in mercury (ie, tilefish, shark, swordfish, and king mackerel).
 
The bottom line:  Right now there is no effective treatments or cure for Alzheimer’s disease, but eating seafood may be one way to reduce your risk.  Experts agree that the benefits of seafood consumption outweigh any risk from mercury.  The American Heart Association, for example advises consuming at least two seafood meals per week.  Choose oily, cold-water varieties such as Alaskan salmon, sardines, and mackerel, which contain high amounts of omega-3 fatty acids. 

(Ref: Tufts University June 2016 Health & Nutrition Letter)

​There is much advise for improving cognitive functions (i.e., puzzles, taking classes, and other brain boosters), and yet there are other factors that can increase one’s risk of developing dementia, Alzheimer’s and other cognitive problems.  Some of these influences – such as pesticides exposure – can seem obvious, while others may be downright surprising - as follows: 

1. Weight – Obesity can have a major negative impact on cognitive function.  Studies have linked obesity-related ailments such as cardiovascular disease and diabetes to cognitive problems.  This is one more negative consequence of obesity and inflammation.  Do your best to maintain a healthy weight and keep inflammation in check through proper diet and regular exercise. 
2. Pesticide Exposure -  Exposure to certain chemical pesticides is associated with worse cognitive function.  Research on 800 children from California and NY has found that children born to women exposed to organophosphate pesticides during pregnancy have lower IQs, poorer working memory, and decreased perceptual reasoning.  Such studies add to the growing body of evidence that suggests pesticides are harmful to human health. 
3. Gum Disease -  Periodontitis is linked to a higher risk of cardiovascular disease, stroke, diabetes, and other health concerns, including raising the odds of developing cognitive problems.  British researchers assessed both the cognitive and dental health of people with mild to moderate Alzheimer’s and found that the presence of gum disease at the beginning of the study was associated with a six-fold increase in cognitive decline.   Take away: keep your gums and teeth in optimal condition.
4. GI Drugs -   People who suffer from gastroesophageal reflux are often prescribed a Proton Pump Inhibitor (PPI), such as Prilosec, Nexium, and Prevacid, to reduce the amount of acid produced by the body.  The major concern is that PPIs have been associated with a higher likelihood of being diagnosed with dementia.  Having analyzed seven years’ worth of data, German researchers found that people who regularly took PPIs had a 44 percent increased risk of dementia compared to those who did not take these meds.  If taking these meds, discuss alternative treatments with your doctor.  

(Ref:  Jama Neurology, Feb 15, 2016)