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Szechuan Black-Eyed Pea Salad
Ingredient List
Serves 6
2 14-oz. cans black-eyed peas, rinsed and drained
1 medium green bell pepper, chopped (1 cup)
1/2 cup chopped red onion
1 jalapeño chile, seeded and finely minced (2 Tbs.)
1 clove garlic, minced (1 tsp.)
1 avocado, cubed (1 cup)
2 Tbs. lemon juice
1/4 cup olive oil
3 Tbs. red wine vinegar
1 Tbs. Szechuan sauce
2 tsp. sugar
Directions
1. Toss together black-eyed peas, bell pepper, onion, jalapeño, and garlic in large bowl. Toss avocado with lemon juice in separate bowl. Add avocado to black-eyed pea mixture.
2. Whisk together oil, vinegar, Szechuan sauce, and sugar in bowl used for avocado. Add black-eyed pea mixture, and toss to mix.
Nutritional Information
Per 3/4-cup serving: Calories: 223, Protein: 5g, Total fat: 14g, Saturated fat: 2g, Carbs: 20g, Cholesterol: mg, Sodium: 438mg, Fiber: 6g, Sugars: 3g
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Hello !
Everyone picks on salt, but new research is showing that  added sugar may also be a culprit in elevating your blood pressure. Read the article below for details. Remember, the American Heart Association recently released guidelines call on individuals to limit their intake of added sugars to: Women: 100 calories, or 6 teaspoons or 25 total grams Men: 150 calories, or 9 teaspoons or 37.5 total grams Have a healthy week! -Debra |
| Sugar Sweetened Beverages and Blood Pressure |  Most people know that consuming too much salt can increase blood pressure, but consuming too much sugar may have the same effect. According to the American Journal of Clinical Nutrition sugar sweetened beverages, which include carbonated and non-carbonated drinks sweetened with sugars (sucrose or high fructose corn syrup), are the most commonly consumed caloric beverages. These drinks are also noted as the leading source of added sugars in the United States.
The American Heart Association performed a recent study to test the effects of sugar-sweetened beverages on blood pressure. It found that consuming these sweetened beverages lead to significant increases in blood pressure. Drinking these sugar filled drinks can also lead to weight gain as well. In order to make sure that the weight changes of the people in the study were not the reasons for the blood pressure changes, researchers found that by decreasing the consumption of these beverages by just one serving/day there were significant decreases in blood pressure whether or not the people lost weight.
Is drinking diet soda also going to cause increases in blood pressure? This study by the American Heart Association found that it did not cause those increases, but previous studies have shown different results; so the jury is still out on diet soda and blood pressure.
Bottom line: Drinking sugary drinks like soda and lemonade can cause an increase in your blood pressure as well as your weight. If you have high blood pressure decrease or try eliminating these beverages from your diet. In order to avoid getting high blood pressure, try avoiding these sugar-sweetened drinks in the first place.
Source: Circulation June 2010; 121(22):2398-2406 |
| The Power of the Avocado |  Known as the "alligator pear" due to the odd shape and texture, avocados have often been avoided by dieters because of high fat and calorie content. However, many people are now realizing that avocados are a healthy fruit full of nutrients. One fifth of an average Hass avocado (the type typically found in the United States), has 5 grams of monounsaturated fat. Monounsaturated fat is associated with improved blood lipids, easier weight loss, and helps maintain glycemic control in those with non-insulin dependent diabetes.
Avocados are also loaded with vitamins C, E, and K, folate, potassium, fiber, and many phytochemicals (plant chemicals thought to protect against chronic diseases). For example, the fruit is full of carotenoid phytochemicals, which may help lower the risk of age-related macular degeneration.
There are other ways to incorporate the power of the odd fruit into your diet besides guacamole. Avocados are a great addition to vegetable sautés, with peppers, shallots, and many fresh herbs. The fruit acts as a great replacement for other fat spreads as well. In equal amounts, avocado spreads contribute significantly less total fat than butter (5 grams vs. 23 grams) and fewer calories (50 calories vs. 204 calories).
For an easy sandwich spread, blend 1 avocado with 2/3 cup cannellini beans, 1 ½ tbs. lemon juice, ½ seeded jalapeno, and ½ tsp. of Tabasco. This spicy spread adds something special to a sandwich and gives you a hearty dose of monounsaturated fat and extra nutrients with hardly any effort.
Source: ADA Times, Spring 2010 |
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 Ever wonder if your metabolism is what is keeping you from reaching your weight goals? Let a Sensible Nutrition RD measure YOUR metabolism and tell you the truth! Call 781-741-5483 or send an email to nutritionist@sensiblenutrition.com to schedule your appointment.
About Sensible Nutrition
Sensible Nutrition (SN-www.sensiblenutrition.com) is a consulting firm established in 1994 that provides nutrition and fitness services to individuals, universities, corporate wellness programs and nonprofit groups. SN's client list includes The United States Coast Guard, Blue Cross Blue Shield, EMC, Putnam Investments, Corcoran Jennison, Harvard Business School, Boston Ballet and Children's Hospital. For more information about our corporate wellness services, please check us out at www.wellnessworkdays.com
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Debra Wein, MS, RD, LDN, SN President and Co-Founder writes a regular nutrition column for the National Strength and Conditioning Association's Performance Journal, has been quoted in Family Circle, Shape, Self, Men's Health, Allure and Prevention and has appeared on Fox 25, Channel 56 and Channel 5 news.
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