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Cucumber & Black-Eyed Pea Salad
Serves 6
Ingredients
3 tablespoons extra-virgin olive oil
2 tablespoons lemon juice
2 teaspoons chopped fresh oregano, or 1 teaspoon dried
Freshly ground pepper to taste
4 cups peeled and diced cucumbers
1 14-ounce can black-eyed peas, rinsed
2/3 cup diced red bell pepper
1/2 cup crumbled feta cheese
1/4 cup slivered red onion
2 tablespoons chopped black olives
Directions
Whisk oil, lemon juice, oregano and pepper in a large bowl until combined. Add cucumber, black-eyed peas, bell pepper, feta, onion and olives; toss to coat. Serve at room temperature or chilled.
Nutrition
Per 1 cup serving: 160 calories; 10 g fat (3 g sat, 6 g mono ); 11 mg cholesterol; 12 g carbohydrates; 5 g protein; 3 g fiber; 270 mg sodium; 273 mg potassium.
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 Hello Greetings! One of our very own dietitians, Courtney Hernandez, MS, RD, LDN. CWPC, was recently featured in the Friedman Sprout, the online newspaper of Tufts University's Friedman School of Nutrition Science and Policy.
According to Hernandez, some of her favorite aspects of working for Sensible Nutrition are program development and teaching classes where she gets to see the positive impact her work is having on people's lives.
Congratulations Courtney!
Have a healthy week!
-Debra
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| Low-Carbohydrate, High-Protein Diets and Heart Disease |
 Those who want to shed a few pounds have often turned to low-carbohydrate, high-protein diets with the hope of rapid weight loss. Since this type of diet can promote satiety (a feeling of being and staying full), it may help individuals lose weight. However, experts question the long-term effects of this type of diet on health.
Recently, researchers in Sweden sought to shed light on some of the long-term health effects, particularly as they relate to cardiovascular disease. The researchers followed 43,396 Swedish women aged 30-49 for 15 years. At the start of the study, all the women were asked to fill out a food questionnaire so researchers could analyze protein and carbohydrate intake.
Of the participants, 1,270 had a cardiovascular event, such as ischemic heart disease or ischemic stroke over the course of the study. After controlling for potential confounding factors such as total energy and saturated/unsaturated fat intake, researchers found that a 20 gram decrease in carbohydrates and a 5 gram increase in protein was associated with a 5% overall increased risk for cardiovascular disease. Interestingly, whether protein was from animal or plants sources did not make a difference in this study.
Bottom line: Weight loss is important for the health of those who are overweight or obese and requires long-term lifestyle changes. Though someone may initially lose weight on a low-carbohydrate, high-protein diet, it may not be best for long-term cardiovascular health. Instead of focusing on minimizing carbohydrates, focus on calorie balance while incorporating fiber-rich whole grains and plant-based protein, such as nuts and legumes, into your diet.
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Olive Oil: The Elixir of Life?
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 The Mediterranean diet, which encourages an abundance of fish, fruits, vegetables, whole grains, legumes and olive oil, is considered a heart-healthy (and yummy) diet. Olive oil consumption is associated with a decreased risk of several chronic diseases, in particular cardiovascular disease (CVD). However, data on the effects of olive oil on overall mortality are scarce.
To determine the effects of olive oil consumption and all-cause mortality, Spanish researchers, using data from the European Prospective Investigation into Cancer and Nutrition (EPIC)-Spain, enrolled 40,622 men and women aged 29 to 69 years and followed them for 13 years. During this time, 1,915 participants died, including 956 from cancer and 416 from cardiovascular disease. The researchers then analyzed mortality through the lens of quartiles of olive oil consumption. Those who consumed slightly more than two tablespoons of olive oil daily had a 44% decreased risk of dying from cardiovascular disease and those who consumed one tablespoon daily had a 28% decreased risk when compared to those who did not consume olive oil at all. Researchers adjusted for differences in age, sex, physical activity, BMI, waist circumference, educational level, smoking status and intake of energy (including alcohol, fruit, vegetables, meat and dairy) and the results remained the same. Interestingly, there was no association between olive oil consumption and cancer mortality.
Bottom line: Choose and portion fats wisely! Fat is an important component of our diets, but not all fats are created equal. Olive oil is rich is mono and polyunsaturated fats, which are good for heart health. However, as with any oil, watch portions to keep calories in check. One tablespoon of any oil contains 120 calories.
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| About Sensible Nutrition |
How is YOUR metabolism?
Ever wonder if your metabolism 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 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, the Boston Ballet and Children's Hospital. For more information about our corporate wellness services, please check us out at www.wellnessworkdays.com. SN services: One-to-one counseling, fitness counseling and training, group lectures, metabolism measures and more! Let the Sensible Nutrition staff develop a nutrition program to help you finally reach your health and weight goals! Gift certificates are available! Debra Wein, MS, RD, LDN, SN President and Co-Founder writes a regular nutrition column for the National Strength and Conditioning Association's Performance Training Journal, has been quoted in Family Circle, Muscle & Fitness, Shape, Self, Men's Health, Allure and Prevention and has appeared on Fox 25, Channel 56, Channel 5, New England Cable News and several radio stations. Contact us at www.sensiblenutrition.com or 781-741-5483. |
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