What is Ripple?

I recently discovered this "milk" and decided to give it a try. It's not really milk in the traditional sense. It doesn't come from a cow, but instead is made from peas, so it's what I call a "milk alternative".  There are many milk alternatives on the market these days-- Soy milk, Rice milk, Almond milk, Cashew milk, Coconut milk and now Ripple, just to name a few. My experience has been that many people think these alternative milks are as healthy or healthier than cow's milk, but the truth is most of these milks don't offer as much nutrition as cow's milk.

I'm not saying you shouldn't choose these other "milks", but I do want you to know what nutrition you are or aren't getting when you choose these milk alternatives. It's important that my clients are making an informed choice and not thinking they're getting more from their milk alternative than they really are. This happens all the time with the clients I work with and that's why I'm talking about it. Here's just one example, "Cindy" says to me, "I'm drinking Cashew milk and Coconut milk because they're healthier for me." When I ask what makes them healthier, she can't really tell me. That's where the great marketing comes in.

The truth is...

Cashew milk and Coconut milk have very little protein and may or may not have calcium and vitamin D added. Most women don't get enough calcium and vitamin D as it is, and if they think this milk is providing s the calcium and vitamin D they need, they're wrong. Women are going to come up really short on meeting their calcium and vitamin D requirements. What's most important, is to ask yourself, "what is is I want from my milk?" and then make an informed decision about which milk is right for you. I provide consultations like this every day to help women separate nutrition facts from fiction so they can make choices that really make a difference in their health.

Now back to Ripple...

What makes it unique? It's made from peas, provides as much protein as cow's milk, no sugar (for the unsweetened version), and 50% more calcium than cow's milk. It's a great alternative for people who don't tolerate dairy, whether that's because of lactose intolerance or dairy allergy. It's also a great protein choice for vegetarians and vegans since it's pea-based.

How Does It Taste?

Well... that's another story, in my opinion. I bought the unflavored version and found it very chalky, pretty thick, and tasteless. After two sips, I decided I couldn't drink it by the glass, but maybe I should try it as a smoothie. That was definitely drinkable with frozen strawberries and bananas blended in. I also tried it with a protein shake mix, and although rather thick, the flavor was fine. I'm not a big shake/smoothie person because I like to chew my calories, rather than drink them, but for those of you who like protein shakes/smoothies, this could be a great liquid to provide a boost of protein.

Research shows that getting enough protein and the right amount of protein at each meal is really important for women as we age and especially for women over 45 who are trying to lose weight. So Ripple could be a useful way to boost the protein mixed into other foods, or by the glass, if you like the flavor.

Give it a try and then let me know if you like it. Let me know if you drink it by the glass or how you use it in smoothies or other ways.

Disclosure: I do not receive compensation from any company or food product shown or mentioned in this post. The information contained in this article is my opinion only and should not be construed as medical advice or treatment.

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