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) 

Vegetables are the key to helping you lose & maintain weight, boost your energy, and improve health.
Try these 5 simple strategies to make vegetables taste so good you’ll crave them this spring & summer!

·       #1 Stop eating soup from a can. Not only are most of them high in sodium, the temperature & pressurizing used during processing renders them virtually nutritionless.

Try making soup with raw, organic, seasonal vegetables in a blender (preferably a Vitamix which moves so quickly it actually heats the soup while blending it) instead!

·       #2 Stop wrapping your tacos & burritos in GMO’s and processed grain products.

Try wrapping them in crisp organic lettuce or cabbage leaves of any variety for a fresh healthy change!

·       3# Avoid processed pizza crusts.

Try swapping your regular pizza for one made from a cauliflower, chickpea, or sweet potato crust and watch the nutritional value and flavor top the charts. It may just be your new “go to crust” and the best pizza you and your family have ever eaten!

·       #4 Bring back the pasta ….. YEAHHH!!

Try making “whole food pasta noodles” with a spiralizer. They’re inexpensive, easy to use, and can make delicious “pasta” out of apples, various squashes, beets, cucumbers, sweet potatoes, and cabbages.

·       #5 Think outside of the bun! Cut carbs and swap in in a delicious nutrient dense “bun” made by mother-nature instead.

Try tender slices of organic roasted sweet potato, eggplant, or portabella mushrooms for patties, or zucchini and cucumbers for sliders. In fact…… go “bunless” altogether and serve your favorite patties over a bed of power greens such as marinated kale, crispy romaine, or endive!

Be creative, experiment, and enjoy the myriad of summer produce available to us in sunny California!

*Please contact us to set up a "Get Ready for Summer!" appointment, for new recipes, updated nutrition tips, or to just get back on track for the upcoming summer! 

Yours in good health,
 Kathy Napoli RD, MA: Celeste Johnson NC; Leasa Woods NC, CGP

 

 “Good broth will resurrect the dead.” Bone broth is an incredibly healing traditional food with myriad health benefits, and it’s so soothing and calming. It’s frequently recommended in certain healing plans. We recommend broth to weight loss clients and to those with digestive concerns. Broth made with chicken bones blocks the migration of inflammatory white cells, making chicken broth an invaluable tool to boost immunity during cold and flu season. If you feel run down, make a batch of broth before you really start to feel bad, and drink 8 ounces 2-3 times daily for recovery. Broth can improve digestion and metabolism too. Try drinking it with sea salt and curry (because it’s yummy and for the turmeric), or use it as a base for soups and stews.

Following the below recipe is important, because when it comes to broth,  most certainly the kind you buy in cans or in a box from the grocery store is NOT nearly as beneficial. Not only has it not been properly prepared, many brands contain additives and MSG (look for key words like ‘natural flavor’ or ‘autolyzed yeast extract’ in the list of ingredients. MSG hides under those terms).

First, the benefits. Bone broth, when properly prepared, is very rich in the minerals we are so sorely lacking in our diets. Even if you’re eating a diet full of all kinds of veggies (half your plate should be veggies of all kinds), modern farming practices have left the soil that even the best organic crops grow in depleted of the key minerals we need. Broth is calcium-rich, and many folks (especially those of us who avoid dairy, which isn’t even the greatest source of calcium……you can get calcium from your leafy greens) are concerned with not getting enough calcium. Broth is also rich in magnesium, phosphorus, silicon, potassium sulfate, fluoride, collagen, glucosamine, chondroitin, and other trace minerals.

Broth contains both collagen and gelatin, two super healing components. Collagen nourishes joints, tendons, and ligaments, skin & bone, and it improves skin elasticity–drinking broth makes skin smooth and supple and may reduce cellulite. Collagen also contains arginine and glycine, two important amino acids. Arginine is said to improve metabolism, making it useful for weight loss, and glycine helps muscle recovery. Glycine may also improve digestion by increasing gastric acid secretion. Broth can be a useful tool for healing leaky gut syndrome (it also contains a bit of glutamine, which is an essential component the body uses for leaky gut repair). Gelatin is quite a superfood as well. It improves skin & hair, nails, improves joints, helps reduce cravings (making it useful for weight loss), and improves digestion and muscle tissue.

The high mineral content can help combat sugar cravings, try sipping it in the afternoons when the 3pm sugar cravings hit. Broth is also incredibly nourishing for the digestive tract, making it invaluable for reducing intestinal inflammation from foods like gluten, sugar, and dairy (that may contribute to leaky gut). It can also be a great segway back into eating meat for vegetarian clients, as they often have fatty acid or amino acid deficiencies.

How to Make Traditional Bone Broth

 Here is the easiest method, using a crock pot. The longer and lower you simmer your broth, the better, as more minerals will be extracted, and the flavor will be richer.

Use chicken backs, necks, heads and feet for the most collagen-rich broth!

Bone broth–easy crock pot method

·       4 lb. bones of pastured animals. Use a variety of lamb, beef or raw beef marrow bones, or for a chicken broth, chicken bones/back/neck. Always use organic/grass fed bones. You can save them in a container in the freezer until you have about a pound or more. You can also save egg shells and use those. Buy chicken backs, necks, heads and feet, which are usually cheap and yield a collagen and gelatin-rich broth.

·       2 organic celery stalks

·       1 organic onion, chopped

·       6 cloves organic garlic

·       filtered water

·       Sprigs of thyme/rosemary/sage as desired

·       Add sea veggies for more trace minerals–kombu and kelp are great for this

·       Sea salt and pepper to taste (I often add before drinking)

·       1/4 cup apple cider vinegar (important for the extraction of minerals)

Directions:
Put all ingredients in slow cooker, then pour enough filtered water to cover everything. Set to low and let it cook for 15 to 24 hours. Strain broth and store in glass containers (preferably). In the fridge, you’ll notice a layer of fat form–don’t skim this. It seals the broth and keeps it fresh. Drink it between meals, a couple times daily, in the afternoons when sugar cravings hit, or in the evenings after dinner if you’re a night eater. Use can also use it as a base for soups and stews. It should be very gelatinous.

If you don’t choose to use a crockpot (or don’t have one), put everything in a large Dutch oven on the stove and let it simmer as long as possible. Follow the same method & enjoy!

Winter is a great time to enjoy a healthy summer smoothie as a meal or snack, for any member of the family!

Into blender place:

• 1 Cup liquid water; Almond, Rice, Coconut or Cow/Goat 
  
• Milk*
  
• 1 – 2 Scoop Protein Powder Whey, Rice, Pea, Egg White, (aim for 15-25 gm protein) hemp, or Pure Paleo Protein
  
• ½  – 1 cup no-sugar-added If using fresh fruit, add ice cubes to make it fresh or frozen winter fruit slushy. Frozen berries are best for the anti-oxidant benefit and small amounts of frozen bananas mixed in can add flavor and variety.
  
• 1 Tbs. ground or milled 
  
• Flax Seed or Flax Oil
  
• 1 Tbs. Nut Butter, optional Organic Natural Peanut, Almond, Cashew or or 1⁄4 Avocado Sunflower Seed Butter to provide quality fat 
  
• 1 – 2 cups (packed) Mixed Baby Greens (rich source of folate)
  

Blend thoroughly; serve immediately. 
Serves 1
May be frozen and eaten later but is best tasting fresh from the blender.

* Use organic ingredients whenever possible. 
* Simple homemade nut milk/coconut milk:

2 tsp. organic raw nut butter to 1 cup filtered water or 1 cup finely shredded organic unsweetened coconut to 2 cups filtered water blended in a Vitamix for 3-4 minutes. Stain through cheese cloth if desired and store in glass jar in the refrigerator for up to 1 week......ENJOY!

Both can be sweetened with a dash of vanilla or flavored Stevia if desired!
• Ask us about our new favorite protein powder by Designs for Health!