Peanut Butter as Running Food

 

In this day and age of energy bars, protein powders and weight gain shakes, many athletes forget about "real" foods, such as peanut butter. Peanut butter is one of the best sports foods around. It is tasty, inexpensive, satisfying, nourishing, and even good for our health. But all too often, one can hear athletes say "I don't keep peanut butter in my house: it is too fatty, too fattening" or "I ration peanut butter to once per week, on my Sunday morning bagel". They try to stay away from peanut butter. That is nuts! Yes, peanut butter is calorie-dense, but it can beneficially fit into your sports diet

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The following information explains why peanut butter (and all nuts and nut butters, for that matter) can be considered a super sports food for athletes who want to eat well and invest in their health.

Peanut butter is satiating and satisfying… perfect for dieters – Because you will never win the war against hunger, your best bet is to eat foods that keep you feeling fed. This means, foods with protein and fiber, like peanut butter (and nuts, in general). You will feel fuller for longer if you have half a whole wheat bagel with peanut butter, as compared to the same amount of calories of a plain white bagel. The protein and fiber in peanut butter "sticks to your ribs" and is not fattening, unless you overeat total calories that day. A Perdue University study reports subjects who ate peanuts every day did not overeat daily calories (Kirkmeyer, "International Journal of Obesity", 24:1167, 2000). Peanut eaters tend to naturally eat less at other times of the day (Alper, "International Journal of Obesity", 26:1129, 2002). Plus, if you enjoy what you are eating on your reducing diet, you will stay with the food plan and be able to keep the weight off. This is far better than yo-yo dieting!

Peanut butter is a quick and easy way to reduce your risk of heart disease – Just slap together a peanut butter (and honey or jelly) sandwich on multi-grain bread, and you have the makings of a heart-healthy meal, if not a childhood memory. A quick and easy peanut butter sandwich is healthier, by far, than a fast-food burger or fried chicken dinner and far better than, let's say, an equally easy "meal" of chips or ice cream. That is because peanut butter offers health-protective mono- and polyunsaturated oil. Trading burgers (saturated fat) for peanut butter sandwiches reduces your risk of developing heart disease. In fact, the more often you eat peanut butter (and nuts), the lower your risk of heart disease(Hu, "Journal of the American College of Nutrition" 20(1):5, 2001). Start spreading peanut butter (instead of butter) on toast. Enjoy peanut butter & banana for a "decadent" snack in place of ice cream.

Peanut butter is an affordable source of calories – If you are a hungry athlete who needs 3000 or more calories a day, you can spend a significant amount of money fueling yourself (especially if you routinely eat protein bars, weight gain shakes and other engineered sports foods). Peanut butter can fuel your body without breaking the bank. One hundred calories of peanut butter (about 1 tablespoon) costs far less than 100 calories of other protein sources, such as cottage cheese, tuna and deli turkey breast. The cost of 200 calories of peanut butter is far less than the money you would spend on 200 calories of an energy bar… and generally, the peanut butter is far tastier!

Peanut butter is a source of protein, needed to build and repair muscles – But take note: peanut butter is not protein-dense. That is, two tablespoons of peanut butter, the amount in an average sandwich, provides about 7 grams of protein. In comparison, the calorie equivalent of turkey in a sandwich offers about 20 grams of protein. Athletes who weigh 140 pounds may need 70 to 100 grams protein per day; 200-pound athletes, 100 to 150 grams. For 100 grams of protein, you would have to eat the whole jar of peanut butter! Unlikely. To boost the protein value of peanut butter, simply accompany it with a tall glass of milk: a peanut butter & jelly sandwich with 16 ounces lowfat milk equals 28 grams of protein, a good chunk of your daily requirement. Milk simultaneously enhances the value of the protein in the peanut butter sandwich. That is, peanuts are low in some of the essential amino acids muscles need for growth and repair. The amino acids in milk (as well as those in the sandwich bread) nicely complement the limiting amino acids in peanuts.

Peanut butter is a reasonable source of vitamins, minerals and other health-protective food compounds – For example, peanut butter contains folate, vitamin E, magnesium and resveratrol, all nutrients associated with reduced risk of heart disease. Magnesium is also associated with reduced risk of adult-onset diabetes. Peanut butter offers a small amount of zinc, a mineral important for healing and strengthening the immune system. As an athlete, you need all these nutrients to keep you off the bench and on the playing field.

Peanut butter contains fiber – not a lot (1 gram per tablespoon) but some – Fiber in food contributes to a feeling of fullness that can help dieters eat less without feeling hungry. Fiber also promotes regular bowel movements and helps reduce problems with constipation. By enjoying peanut butter on whole grain bread, you can contribute 6 to 8 grams of fiber towards the recommended target of 20 to 35 grams fiber per day.

Peanuts contain mostly health-protective mono- and polyunsaturated fats – When peanuts are made into commercial peanut butter, some of the oil gets converted into a harder, saturated fat. This keeps the oil from separating to the top. The hardened oil, called trans-fat, is less healthful. But the good news is, commercial peanut butters contain only a tiny amount of trans fats and just a small amount of (naturally occurring) saturated fat. For example, only 3.5 of the 17 grams fat in two tablespoons of commercial peanut butter are "bad". To minimize your intake of even this small amount of unhealthful fat, you can buy all-natural peanut butter. If you dislike the way the oil in this type of peanut butter separates to the top of the jar, simply store the jar upside down. That way, the oil rises to what becomes the bottom of the jar when you turn it over to open it. And if you eat peanut butter daily, you won't have to refrigerate it, thereby making the all-natural peanut butter easier to spread.

Caution: peanut butter is a poor source of the carbohydrates needed for muscle fuel – Don't try to subsist on peanut butter by the spoonful! Luckily, peanut butter combines nicely with banana, bread, apples, oatmeal, crackers, raisins, and even pasta (as in Thai noodle dishes). These combinations will balance your sports diet.

Eat More Diet (Biggest Loser)

 

The “Eat More Diet” is the diet plan outlined for the Blue team on The Biggest Loser. “I believe you must eat to lose weight,” says Bob. The logic behind this plan is that if you eat smaller portions and more meals throughout the day, your body will not go into starvation mode and rather than hold on to fat, it will burn it more efficiently in response to exercise. This works to effectively boost metabolism!

You’re supposed to consume 4-6 planned meals per day that are low fat and low carb.  Eating more will ensure that your body has energy throughout the day to more effectively use as fuel for working out.

7-Day Sample Meal Plan

Breakfast (1st meal)
5 egg whites or egg beaters 2 slices turkey bacon
Mid-Morning Snack
1 slice deli chicken slice wrapped around 1 stick of string cheese. Add mustard if desired
Lunch (2nd Meal)
1 can of Albacore solid white tuna in spring water on top of a bed of Spinach Salad (the salad can be large up to 2 handfuls of lettuce) 2 Tbsp Balsamic Vinaigrette or other low sugar prepared dressing 1 sugar-free Jell-O (they really are good)
Mid-afternoon Snack
Laughing Cow Light Cheese on a large celery stalk. (I like keeping a supply of different cheeses in my refrigerator and change it up)
Dinner (3rd Meal)
Grilled Salmon (George Foreman Grill 4-5 minutes) Steamed asparagus Small tossed salad (mixed greens, cucumbers, tomatoes) 2 Tbsp low sugar dressing.
Dessert
Sugar free Popsicles (1-2)

Breakfast
5 egg white omelet with mushrooms and 2 slices chopped turkey or Canadian bacon
Midmorning Snack
1 skim milk mozzarella cheese stick
Lunch
1 Cheeseburger with lettuce tomato (no bun-Protein Style) Tossed Salad with Olive oil and vinegar
Mid-afternoon Snack
Laughing Cow light cheese and 1 large stalk of celery
Dinner
1 large Grilled Chicken Breast Steamed broccoli Cucumber Salad (sliced cucumbers, snow peas) 2 Tbsp low sugar dressing
Dessert
Vanilla ricotta Crème (I got this from “South Beach Diet”) 1/2 cup part-skim ricotta cheese 1/4 teaspoon vanilla extract 1 package sugar substitute I put mine in the freezer because it takes me a little longer to eat and that is always a good thing. Savor!

Breakfast
4 hard boiled eggs (only the whites) 2 Bonne Bell low fat cheese rounds
Midmorning snack
4 oz. Low sodium deli chicken slices
Lunch
1 can Albacore Solid White Tuna in Spring Water on top of romaine lettuce (add celery and tomatoes if desired) 2 Tbsp Balsamic Vinaigrette 1 Sugar-Free Jell-O
Mid-afternoon Snack
1 part-skim mozzarella cheese stick
Dinner
1 Large piece of Grilled Halibut (George Forman 4-5 minutes) Steamed Spinach Tossed Salad with 2 Tbsp low sugar dressing
Dessert
2 “no sugar added” fudgesicles (helps with chocolate cravings)

Breakfast
5-6 scrambled egg whites with fresh herbs and mushrooms 2 slices of turkey bacon
Midmorning Snack
Chicken wrapped around a low fat cheese stick with mustard
Lunch
Chicken Caesar Salad (no croutons) 2 Tbsp Caesar Salad dressing, light
Mid-afternoon Snack
1 cup low fat cottage cheese with 10 cherry tomatoes
Dinner
Tuna Steak Oven Roasted Veggies (I like to get my amount of veggies and place them on pan and put them in the oven at around 400 degrees for about 8 minutes using a fat free non stick oil spray on the pan and veggies)
Dessert
2 sugar-free popsicles

Breakfast
5 egg whites or egg beaters 2 slices turkey bacon
Midmorning Snack
1 slice deli chicken slice wrapped around 1 stick of string cheese with mustard
Lunch
1 can of Albacore solid white tuna in spring water on top of a bed of Spinach Salad 2 Tbsp Balsamic Vinaigrette or other low sugar prepared dressing 1 Sugar free Jell-O
Mid-afternoon Snack
1 part-skim mozzarella cheese stick
Dinner
Grilled Salmon Steamed Asparagus Small tossed salad (mixed greens, cucumbers, tomatoes) 2 Tbsp low sugar dressing
Dessert
Mocha Ricotta Crème (Again a South Beach thing) THIS IS GOOD! 1/2 cup part-skim ricotta cheese 1/2 teaspoon unsweetened cocoa powder 1/4 teaspoon vanilla extract 1 package sugar substitute Dash of espresso powder 5 mini chocolate chips… could you die?!!!!!

Breakfast
Egg White omelet with Canadian bacon and Mushrooms
Midmorning Snack
1 Laughing Cow Light Cheese
Lunch
Chicken Chop Salad (consist of Chicken breast, iceberg lettuce, tomatoes, onions, 2 olives, 2 Tbsp feta cheese, peppers) finely chopped 2 Tbsp Balsamic Vinaigrette 1 sugar free Jell-O
Mid-afternoon Snack
4 oz. Low sodium chicken or turkey deli slices
Dinner
Chicken Stir-Fry This is my favorite….chicken breast, broccoli, snow peas, cut ingredients into bite size and place on top of stove on a skillet sprayed with fat free, non stick olive oil add 3 Tbsp of light soy sauce and stir fry to taste. I could eat this every day until I get sick of it and want to throw it out the window. Small side salad
Dessert
2 sugar-free creamsicles

Breakfast
Asparagus and Mushroom egg white omelet 1 cup of decaffeinated coffee or tea
Midmorning snack
1 skim milk mozzarella cheese stick
Lunch
1 Hamburger Protein Style (i.e.: no bun) Tossed Salad with Olive oil and vinegar
Mid-afternoon Snack
1 slice deli chicken slice wrapped around 1 stick of string cheese
Dinner
Grilled Chicken Breast Roasted Eggplant and Peppers (prepared like the previous mentioned, roasted veggies) Tossed Salad (mixed greens, cucumbers, cherry tomatoes) 2 Tbsp Balsamic vinaigrette or low sugar dressing
Dessert
Mocha Ricotta Crème (see recipe, Day Five)

Not All Fats are Bad Fats

 

I have a confession: I love butter. In fact, I would say it’s on my favorite foods list, right up there with nuts and chocolate. But I also love extra virgin olive oil and avocados, and this amazing toasted walnut oil. Fat is satisfying, it makes food taste better and keeps us fuller longer, stabilizing blood sugar. It is soothing and nourishing, and when consumed in moderation, is a necessary component of our daily diet.

To begin, let’s have a quick lesson in “Fats 101″:

Fat is a macronutrient, just like protein and carbohydrate and something our bodies need. Fats are precursors to hormones, they cushion our internal organs, they regulate our temperature, and they carry fat-soluble nutrients through our bodies. As part of a balanced diet, we need a variety of natural fats.

 

So, how much is too much? That depends on the person. The standard advice is to limit fats to no more than 30% of calories in one’s daily diet. In my experience, what feels right varies from person to person. For example, some people feel better with 20 to 25% fat, while others need a bit more, perhaps 35 to 40% – more along the lines of a Mediterranean-style diet. If you crave a lot of sugar and feel hungry within just a couple of hours after eating, your body may need a little bit more fat. Try adding a few slices of avocado to a meal, or rather than something sweet for dessert, have a small handful of nuts or a spoonful of a natural nut butter. My very favorite: roasted almond butter!

Here are the different types of fats:

Saturated Fats – these are solid at room temperature. They include animal fats (not fish!) such as butter, cream and cheese, and just a few plant-based fats: Coconut, cocoa, palm and palm kernel oils. While some authorities claim that saturated fat should be avoided, others say that these stable fats have been used around the world for thousands of years in their natural state. I personally believe that all natural fats, including saturated fat, can have a place in the diet. They are ideal for cooking in many instances because they are not easily damaged by heat.

Monounsaturated fats are liquid at room temperature and some (peanut and olive, for example) may harden when refrigerated. They are found in olive, canola, peanut and avocado, as well as high oleic sunflower and high oleic safflower oils (these are often called “high heat sunflower and high heat safflower” oil). Monounsaturated fats are recognized as highly beneficial: They help keep HDL cholesterol high and they are stable fats for cooking. When using olive oil, be sure to cook on low or medium low heat…olive oil has a low flash point so it burns quickly. You can also combine it with other oils such as canola or high heat sunflower oil for a milder flavor.

Polyunsaturated Fats - these are liquid at room temperature and liquid when refrigerated. You will find them in nuts, seeds, egg yolk, corn, soy and fish. (Polyunsaturateds contain those Essential Fatty Acids you hear about – I’ll do another post soon about all of that!) I never advise cooking with oils that are high in polyunsaturated fat. This is because they are easily damaged by light and heat and are best eaten in their original form such as edamame or corn, or used raw such as flaxseed oil or sunflower oil.

Trans fats – these are created when liquid oils such as soybean or cottonseed have been chemically treated in order to make them solid at room temperature. You may see the words “partially hydrogenated” on a food label – means the same as trans fats. These partially hydrogenated oils, commonly used by food manufacturers, are very unhealthy and should be avoided whenever possible. At Whole Foods Market, you don’t have to worry or read labels because we don’t allow man-made hydrogenated fats in the foods we sell. Common sources of trans fats include most commercial baked goods, processed foods, pie crusts, cookies, crackers and margarine. (FYI: we sell all-natural, good-tasting margarines that are created from natural oils such as palm and canola.)

Some of my favorite ways to add a variety of good fats to meals and snacks are:

• Add a couple tablespoons of chopped walnuts to breakfast cereal or yogurt
• Sprinkle a tablespoonful of pine nuts, sunflower seeds or pumpkin seeds on your salad
• Add ½ cup of chopped almonds, pecans or walnuts to a cookie or cake recipe, or sprinkle over the top
• When making stir-fry for dinner, add a handful of roasted cashews just before serving
• Top grilled fish or chicken with sliced avocado
• Drizzle extra virgin olive oil over sliced veggies such as cucumber, tomato or steamed veggies. (adds great flavor and extra virgin olive oil is filled with antioxidants and other plant compounds)
• Add chopped olives to tuna or chicken salad
• Put a pat of organic butter on your hot steamed veggies
• Sprinkle finely chopped macadamia nuts or hazelnuts over a bowl of berries
• Eat fish such as salmon, sardines, char or mahi-mahi 2 or 3 times a week
• Make your own buttery spread by mixing ½ cup olive oil and 1 stick softened butter in the blender. Puree until smooth then store in a container with a lid in the fridge – it becomes semi-solid like tub margarine, and is easily spreadable, and contains NO trans fats. Use raw or for cooking.

 

A rejuvenating 5-day body detox plan to keep you going

 

In the present condition, you can no longer survive a single day without encountering pollution. At work, you may not at all be so sure of the cleanliness of the water you drink or of the food you eat. When dealing with people, you can hardly get away from air pollution, be it from smokers, all sorts of sprays or from the exhaust of vehicles. This greatly affects the health in one way or another. Don’t be so sure that when your body does not visibly react, it’s alright.

For these reasons, detoxification is necessary in order to keep a healthy body which also results to healthy mind and healthy relationship with people.

Our body has its own means of healing and detoxifying. However, when pollutants that enter our body had been accumulated more than the capacity of self cleansing, we are giving our inside mechanisms a hard time. Then the tissues are stressed and therefore lead to malfunction. And because they are weakened, the cleansing process is also affected.

We definitely want a clean body. But we also need to help our system in regulating the body processes. However, you should not wait for your body organs to be stressed out and overworked before doing something. In times when the body lacks the command to keep the systems working, the person must supplement. The 5-day detox plan will do a great help in keeping the body systems at work. The 5-day detox plan will rejuvenate the body as well as the spirit, keeping it clean and toned.

Detoxification diet is a part of the 5-day detox plan. During the period of detoxification, certain foods are avoided. Your meals consist mostly of fresh fruits and green, leafy vegetables. Fats, oil, preservatives and food additives are a big no when undergoing the process of detoxification. Also, meat should be kept off because they are hard to digest. For a day or two, eating meat in any form is dropped off from the diet.

Ideal foods that can be part of your diet are as follow: garlic, broccoli, beets, and beans or nuts. Only fresh fruit extracts can be taken as beverages except for grapefruit. And since water is a universal solvent, six to eight glasses of this should be recommended daily. Water is also a major factor in the detoxification process. It flushes out the toxins in the forms of perspiration, urine, or stool.
 
Although you seem to eat less when detoxifying, you are assured that you will not starve, and ironically, you will even boost your stamina. It is because your intake is limited only to foods which are healthy and are good to the digestive system.

Detoxification plan should be done at least quarterly. To ensure that you get an efficient one, it will be best to consult a nutritionist or a professional. You should also seek for a doctor’s advice to ensure that what you will do is a detoxification and not addition of toxins to your body.

Through the process of detoxification, the toxins are flushed out in your body and a new set of energy is supplied to the body providing you both physical and mental alertness.

Cleanliness should be maintained not only in the outside, but more so in the inside.