Watermelon Protein Cooler

Well hello! I fell of the earth for a bit and finally founnd my way back. Phew! And when I say “fell off the earth,” I really mean I’ve been tackling an enormous pre-baby-#4 to-do list (baby due in 3 weeks). Thankfully, I finally reached item #47: Post something new on BitchinDietitian.com! And here it is. A standby since watermelons have appeared at CostCo, and a creative way to get more watermelons in your life if you’re tackling high blood pressure (new research here).

watermelon smoothie

Watermelon Protein Cooler
Serves 3 (or 1 very thirsty pregnant lady!)

4 cups watermelon chunks (about 430 grams)
12 frozen strawberries (or 12 fresh strawberries, stems removed, plus 1 cup ice)
2 tsp lime juice (fresh is best!)
8 ounces almond milk, hemp milk, or other non-dairy milk
1 scoop protein powder of choice (I like Plant Fusion vanilla)

Blend until smooth. Enjoy!

Each serving has 121 calories, 18 g carbs, and 9 g protein.

See you sooner than later. Cheers! xoxo

SALT: Helpful in Lowering Cholesterol & Triglycerides?

Photo by: Nana Odile

Don’t you just LOVE salt? Just a small amount accentuates flavors in foods and makes them SO MUCH MORE enjoyable. If you agree, you’ll be happy to hear that only 50% of people with high blood pressure are sensitive to salt and that reducing it’s consumption helps lower their blood pressure (not new info).

But today, it gets better! The American Journal of Hypertension published a monster meta-analysis (an analysis of many many studies on a certain topic) showing not only that reducing salt intake lowers blood pressure only negligibly (that’s fancy for ‘barely worth it’), but also lowering salt intake greatly INCREASES blood cholesterol levels (by 2.5%) and triglycerides (by 7%).

So, while OD’ing on processed garbage loaded with salt and deficient in true nutrition is still a not-so-good idea, there’s a chance that reintroducing the sea salt shaker to your greens and beans, and dipping your avocado rolls in soy sauce may actually help your blood lipids–even folks who have high blood pressure. Raise that shaker and lemme hear a “La Hiem!”

Low-Junk, High-Veggie Childhood Diet = Better Adult Health

Child wisely chooses a plum over an albeit healthy homemade donut, while wearing a DISC-related shirt

Seems obvious, no? A child who eats lots of fruit, veggies, brown rice, quinoa, and lentils is likely to be a healthy adult, right? Yes, it’s obvious. But the coolest thing that has just come out of the DISC Study (Dietary Intervention Study in Children) is that a mere moderate increase in high-fiber foods and moderate decrease in high-fat and high-saturated fat foods during childhood and adolescence appears to have a significantly positive impact on how soon and how fast age-related health changes happen in adulthood.

So, the occasional salad bar-eating kid is likely to have better blood pressure and blood sugar control well into adulthood compared to the kid who goes for fries and chicken cosmos every day. While kids seem more resilient to fatty foods, their health destiny is being planned.

Small changes, big results. For ways to get veggies and other fibrous grub into your kids, check here.

Microwaved Potatoes Help Lower High Blood Pressure

Mr. Potato Head on the Loose by Sam Howzit

Remember way back when I pushed potatoes in a potatophobiac world with Welcome Back, Instant Mashed Potatoes? Remember how you all thought I was crazy? Well, well, well! A new research study presented at the American Chemical Society’s annual meeting in Denver, Colorado just proclaimed that a couple spud servings a day helps lower high blood pressure in obese individuals by 4% (just as well as oatmeal), and without the fattening effects declared by the anti-potatans.

The phytochemicals in potatoes act similarly to ACE-inhibitor medications which are used to lower high blood pressure in overweight individuals. The best way to preserve the potato phytochemicals isn’t to French fry or potato chip them, but rather microwave them with their skins on (and then of course skip the sour cream and butter). The study used purple potatoes, but researchers are certain the same effect would be seen with white or red potatoes. Read the whole story here.

Welcome Back, Microwaved Potatoes!