Wellness
Wednesday~
Aug 15, 2012
Benefits of
peanut butter...
Remember being a child and getting
peanut butter & jelly sandwiches in my school lunch box? But once you became a teenager, it either
wasn’t “cool” or it was look upon as a guilt-ridden indulgence. Well let me try to bring you back to one of
your favorite childhood pleasures, peanut butter!
Peanut butter is a staple in many
households for its convenience and kid-friendly flavor. I know it was a staple
food for our family growing up and for my own children. It can be used on sandwiches or as dips and
toppings for fruits and vegetables. Don’t forget, peanuts are part of the
legume family, along with peas and beans, which are healthy proteins. Here are
some of the benefits:
Did
you know it’s packed with nutrition?
A
serving of peanut butter has 3 mg of the powerful antioxidant
vitamin E, 49 mg of bone-building magnesium, 208 mg of muscle-friendly
potassium, and 0.17 mg of immunity-boosting vitamin B6. Research shows that
eating peanuts can decrease your risk of heart disease, diabetes, and other
chronic health conditions. One study published in the Journal of the
American Medical Association found that consuming 1 ounce of nuts or peanut
butter (about 2 tablespoons) at least 5 days a week can lower the risk of
developing diabetes by almost 30%.
It's
got the good fat!
Peanut
butter is chock-full of healthy-heart
monounsaturated fat. A recent study found that insulin-resistant adults who ate
a diet high in monos had less belly fat than people who ate more carbohydrates
or saturated fat. PS: If you're buying reduced-fat peanut butter because you
think it's better for your waistline, save your money. The calories are the
same (or even a little higher) thanks to the extra ingredients that are added
to make up for the missing fat (including more sugar).
Some tips on how to buy the best, here's
what to look for:
Sodium: Counts can range from 40 mg to 250 mg
per 2-tablespoon serving. (Organic versions tend to have less.) Keep in mind
that higher sodium content tends to mask the peanut flavor.
Sugar: Natural brands have 1 to 2 g--about
half as much as commercial brands.
Other facts
about peanut butter you may not know:
·
Good Fats
o Most
of the calories in peanut butter come from monounsaturated fat. This type of
fat is known to lower LDL cholesterol, also known as "bad"
cholesterol. According to the Women Fitness website, eating 1 oz. of peanut
butter daily can reduce the risk of heart disease by 25 percent.
·
Fiber
o Peanut
butter is high in fiber. Dietary fiber helps reduce the risk of colorectal
cancer, and helps to regulate blood sugar and cholesterol levels.
·
Nutrients
o Peanut
butter is high in many important vitamins and minerals such as iron, calcium,
magnesium, copper, potassium, and vitamins E and B3.
·
Alzheimer's disease
Prevention
o According
to Men's Health, the nutrients in peanut butter may help lower the risk of
Alzheimer's disease.
·
Gallstone Prevention
o According
to research conducted by the Harvard School of Public Health, consuming 1 oz.
of peanut butter daily can reduce the risk of gallbladder disease by 20
percent.
Now go grab you a slice of bread and
spread some tasting peanut butter on it, close your eyes and remember
when...enjoy yourself!
Having a heart-smart meal with your sweetheart? This is a great time to start making healthier food choices
as a step to reduce the risk of heart disease. How about a heart healthy
Valentine's Day meal for that special person in your life? (See link below) 
If going out to celebrate,
this is the place in your meal to enjoy a delicious salad. Make or order ones
with a variety of greens including Romaine lettuce, baby spinach, to create a variety
of flavors. Keep your dressing on the side and dip your fork in it before every
bite to higher calorie count. Even a small dinner salad will help ease your
hunger pains. The chewing action itself helps to satisfy hunger. 
According to data provided in the U.S. Department of Health
and Human Services and Department of Agriculture's Dietary Guidelines for
Americans in 2010, Choosing a healthful diet and lifestyle can reduce the risk
of heart disease. There are 81.1 million Americans — 37 percent of the
population — that have cardiovascular disease. Cardiovascular disease includes
diseases of the heart and diseases of the blood vessel system (arteries,
capillaries, veins) within a person's entire body. The major risk factors for
heart disease are high levels of blood cholesterol and, type 2 diabetes,
hypertension (high blood pressure), overweight and obesity, physical inactivity
and tobacco use. Heart disease continues to be the leading cause of death for
men and women in the United States.
