Easy Guacamole

Guacamole is a favorite for all kinds of get-togethers. Although it's a healthy fat, it's still loaded with calories. ANd store bought versions often have extra additives and salt. Try this quick and easy recipe to avoid the extra calories (and unwanted weight gain), while still enjoying a good guac.

Ingredients:

• 2 ripe avocados, peeled, pitted and mashed
• 1/3 cup chunky, fresh salsa
• 3 Tablespoons chopped cilantro
• Juice of 1/2 to 1 lime

Preparation:

1. Combine mashed avocado with remaining ingredients.
2. Serve with pita chips or tortilla chips, but FIRST check the Nutrition Facts label and choose chips with no more than 5 grams fat per serving.
3. ENJOY!

Breast Cancer Myths & Truths

Since October is Breast Cancer Awareness Month I thought I would dispel some myths and confirm some truths related to breast cancer. Please share this information with the many women you care about!

#1. Eating tofu and other soy foods increases my risk of breast cancer or breast cancer recurrence.

Edamame

True or False?

FALSE. Soybeans and soy products provide isoflavones, which are phytoestrogens, or plant chemicals that can have estrogen-like effects. Research has consistently shown that eating soy foods in moderate amounts does not increase a woman’s risk of breast cancer. And if you’re a breast cancer survivor, research also shows that 1 to 2 servings/day of soy foods, such as tofu or edamame, do not increase the risk of recurrence. Isoflavones also have antioxidant and anti-inflammatory properties, so may actually work in ways to reduce cancer growth.

According to Marji McCullough, ScD, RD, strategic director of nutritional epidemiology for the American Cancer Society, epidemiologic studies that followed large populations of healthy women for many years either have shown no association between soy and breast cancer or a protective association from eating soy. However, information on the safety of soy supplements is inconclusive at this time, so it isn’t recommended that women with a history of breast cancer or a family history of breast cancer consume significant amounts of soy protein isolate in soy supplements and some energy bars.

#2. Exercise lowers my risk of breast cancer.

Exercise

True or False?

TRUE. We all know that exercise is good for our heart and can help with weight loss and maintaining a healthy weight. But moderate physical activity also reduces the risk of pre- and post-menopausal breast cancers. What is moderate physical activity? At least 30 minutes per day, or 150 minutes per week. The good news is that 150 minutes of activity lowers breast cancer risk regardless of your weight -- All the more reason to get up and move!

#3. Being overweight increases my breast cancer risk.

True or False?

TRUE. Research done by the American Institute of Cancer Research shows that any amount of excess body fat raises the risk of breast cancer. And too much body fat is one of the strongest risk factors linked to postmenopausal breast cancer. It is estimated that about 1 in 5 cases of breast cancer are due to excess body fat.

#4. Eating Sugar causes breast cancer cells to grow faster.

True or False?

FALSE. Currently there is no link between sugar and cancer. All cells need sugar to live, but there is no evidence sugar “feeds cancer cells” over other cells. However, eating a lot of added sugar can contribute to weight gain and the excess body fat is linked to greater risk of breast cancer, but not sugar directly.

#5. A glass of red wine is good for my health.

True or False?

Well…  That depends on what part of your health we’re talking about. When it comes to breast cancer, the answer is no or FALSE. Research shows that even small amounts of alcohol on a regular or daily basis increase the risk of breast cancers and the risk increases with greater amounts of alcohol. Some research does show that small amounts of alcohol may be beneficial for heart health, but this research is ongoing and the American Heart Association cautions that if you do not drink, don’t start. For those women who do drink red wine or any other alcohol, limit your intake to one alcoholic beverage per day.

Sources: American Institute for Cancer Research; Today's Dietitian

For your personalized nutrition consultation, contact    Jill West, RDN at 925-310-5545

Potassium-- Do You Get Enough?

No doubt you’ve heard many times that Americans get too much salt, too much sugar, and too much saturated fat in our diets. But what about those important nutrients women don’t get enough of? Calcium and vitamin D are commonly talked about, but one nutrient that doesn’t get as much attention is potassium. Many women ask, “Can’t I get that from my multivitamin?” The answer is no, it isn’t added to most multivitamins for women and the research shows we’re much better off getting it from food, not a supplement, because the form of potassium that’s in fruits and vegetables is different than what is in supplements (potassium chloride) and our bodies better utilize the potassium in food.

Dark Leafy Greens

Potassium is a mineral found primarily in fruits, vegetables and dairy foods. It has been shown to help lower blood pressure in people who have hypertension and can help blunt the effects of a high sodium diet, which worsens high blood pressure. Potassium also makes blood vessels less stiff and helps decrease the risk of stroke and heart disease.

For athletes (adults and teens), potassium is important for fluid and electrolyte balance after a hard workout or sporting event and can help prevent muscle cramps and spasms. Since food works better than a supplement, skip the sports drink and instead combine a couple high potassium foods from my FREE list of high potassium foods* (see below for details).

Cantaloupe

A deficiency in potassium can cause fatigue, insomnia, depression, muscular weakness and heart and circulation problems. If you suffer from muscle cramps or those very painful, toe-crossing cramps in your feet, make sure you’re getting enough potassium and magnesium to help prevent cramping.

How much do I need?

Most adults need 4,700mg of potassium per day, according to the National Academy of Medicine (except if you have kidney problems, then you may need to avoid eating high potassium foods). However, women only get an average of 2300mg per day, or just about half of what they need. Citrus fruits, bananas, cantaloupe, and apricots are a good source of potassium, while dark leafy greens, beans, squash and tomatoes are some vegetables with a fair bit of potassium (potatoes too if you eat the skin).

*FREE* -- High Potassium Foods

For my complete list of potassium-rich foods showing the specific potassium content and including dairy and other foods high in potassium, send a request to Jill@jillwestrd.com and I’ll gladly send you a FREE copy!

The Many Milks at the Market

Have you noticed the dairy aisle at the grocery store these days? It seems to expand almost weekly with new yogurt and more types of "milk". I'm frequently asked by clients, "What is the best milk for me?" and my response is usually, “What is it you want to get from your milk and dairy products? Is it calcium and vitamin D? Protein? An after-workout recovery food? A product your stomach tolerates? Or all of the above?” The answers to these questions determine which milk choice is the best choice for you.

 One product to check out is Fairlife fat-free or 1% milk. The benefit of this milk is that it’s higher in protein and calcium compared to cow’s milk and most other forms of “milk” (soy, almond, rice, cashew, coconut). Fairlife milk is ultra-filtered, so the same one cup of milk provides 13 grams of protein (vs. 8 grams for cow’s milk) and 40% calcium (vs. 30%). This is a great bonus for women who struggle to eat enough dairy to meet their calcium needs. It's also a good "nutritional bang for your buck" because you are getting more calcium and protein without having to spend extra calories.

Fairlife milk

 In addition, the milk is pasteurized at a higher temperature than most milks, so it has a longer shelf life (when unopened). The milk is lactose free, making it a great choice for women with lactose intolerance. Finally, the ultra-filtration gives it a bit creamier taste without having to add the milk solids that most fat-free milks contain.

It’s worth noting that Coca-Cola owns Fairlife milk. As soda consumption declines, Coca-Cola is finding a new revenue generator and is heavily promoting this milk.

Another milk that most women are unfamiliar with is A2 milk. This is cow’s milk that contains only A2 beta-casein protein. Most milk usually has the A1 protein instead, but the A2 Milk company has developed a genetic test to determine which cows produce the A2 protein and only use these cows for their milk. The company claims people experience less GI discomfort when drinking their milk.

A2 Milk

But the research to support their claim is minimal. I found one study from a couple of years ago. It was a pilot study of 40 people and no follow up research has been done. So at this point, I can’t recommend this product based on research, but if you experience gas, bloating or diarrhea when you drink cow’s milk it might be worth trying this milk to see if it works for you. Otherwise, it’s not worth the extra cost to buy this milk, in my opinion.   

In a future post I'll talk about the pros and cons of many of the other "milks", including as soy, almond, rice, cashew, and coconut milk compared to cow's milk.