PANAMA

As some of you know, I have been planning a trip to Panama with my good friend Alyse. We are leaving on Sunday, March 7th (very early...530 am) and I will be there until the 16th of March. This is my first trip to Central America, and I am excited for all the things we have planned! Panama borders the country of Colombia in South America and Costa Rica.

We will be hopping around, mainly from Panama City--> Boquete--> Bocas Del Toro. We plan on doing some Zip Lining over the jungle, hiking Volcan Baru (an inactive volcano near Boquete), visiting a coffee plantation, and definitely the famous Canal. A few days lounging on the Caribbean beaches will be nice as well.
I am not familiar with Panamanian food, but from what I've read, meals are based around coconut rice (rice made with coconut milk), beans, and fried green plantains called patacones. Apparently a lot of food is fried, but I will be on vacation...so I plan to indulge a little!! I will have to be careful to avoid travel 'sickness'...it's recommended to eat only things that are piping hot and to drink bottled water in most places.
I will try to post some info once I am there, but I will definitely post pics when I return.

Local Farmer's Market

Ever see a "Support Local Farmers!" bumper sticker??

When I lived in Western Mass I saw a lot of them! By eating locally you are getting a fresher product (and usually cheaper). You aren't paying for packaging and all the fussy stuff. You aren't getting a product that has been sitting on a truck for days either. Nutrients can also be lost over time due to air and light, meaning you are actually getting a richer product. If we keep it up and buy more from local farmers it will likely decrease the overall cost of produce.

If you live in the Boston area, you HAVE to check out City Hall Plaza's market- unbelievably fresh produce of all kinds for a cheap price. There is also baked goods for us carbo-lovers. Starts in the spring (I believe april or may).

To find a local farmer's market in your area click here and simply enter your location. You'd be suprised how many there are around you! Spring & summer is a perfect time to start hitting these places up!

 Chuckles:

Nutrition From the Ground UP!

To me this year's national nutrition month is a time to get back to the basics with eating natural foods the earth provides. We've been eating these foods for hundreds of thousands of years, and they provide our bodies with essential nutrients we can't live healthfully without. If you aren't including a fruit or veggie at each meal, this is a good time start! If you are already including fruits and veggies in your meals, this is a good time to try new ones!

Enjoy a variety of fruits-fresh, frozen, canned or dried

You need 2 cups a day for a 2,000 calorie diet

1 cup equivalence=
1 cup diced fruit (pineapple, melon, grapefruit)
32 seedless grapes
1 small apple
1 medium pear
1 large banana or peach
1 cup 100% fruit juice
½ cup dried fruit
3 medium or 2 large plums

Vary your veggies as well.

Eat more orange and dark green veggies such as carrots,sweet, potatoes, broccoli and dark leafy greens.

Include beans and peas such as pinto beans, kidney beans, split peas and lentils more often.

For a 2,000 calorie diet, you’ll want 3 cups of veggies per day.

1 cup equivalence=
1 cup cooked veggies: broccoli, carrots, spinach, squash, pumpkin, corn, peas, peppers, green beans, mushrooms, celery (or 2 large stalks), cucumbers, cauliflower
2 cups raw leafy greens: spinach, lettuce, endive

Ways to get more!

• Fancy up your salad by adding different greens and cooked veggies!
• Plan your meal AROUND your fruit or veggie
• Add veggies to sandwiches, casseroles, soups, pizza, spaghetti sauce, or omelet’s
• Buy fruits in season because they are usually less expensive and less nutrients are lost during transportation.
• Make smoothies with frozen berries and other fruits (bananas, melons)!
• Add fruit to your green salad!! (try apples, pears, mandarin oranges)
• Top breakfast cereal or yogurt with bananas, berries, or peaches!

Happy National Nutrition Month!!!

OH YES. A whole month dedicated to healthy eating!!

Contain Yourself!

As stated by the American Dietetic Association:

"National Nutrition Month® is a nutrition education and information campaign created annually in March by the American Dietetic Association. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits."

The theme this year is:
 "Nutrition From the Ground Up"-Encouraging people to include more fruits, vegetables, and nuts into their meals.

I'm liking it already.

Mark Your Calenders!!

March 10th is Registered Dietitian Day, created:
"to increase awareness of registered dietitians as the indispensable providers of food and nutrition services and recognizes RDs for their commitment to helping people enjoy healthy lives.

All month, myself and 2 other dietitians I work with here at the hospital will be providing info, demonstations, raffles, recipes, and we've created some AWESOME posters to hang!!

10 More!

Here are 10 more ideas to eat better when out, brought to you by ADA dietitians :)
10. Split your order. Share an extra large sandwich or main course with a friend or take half home for another meal.

11. Boost the nutrition in all types of sandwiches by adding tomato, lettuce, peppers or other vegetables.
      ** try sliced avocado or even apples (really delish in turkey sandwiches and adds a crunch!)

12. A baked potato offers more fiber, fewer calories and less fat than fries if you skip the sour cream and butter. Top your potato with broccoli and a sprinkle of cheese or salsa.


13. Eat your lower-calorie food first. Soup or salad is a good choice. Follow up with a light main course.

14. Ask for sauces, dressings and toppings to be served “on the side.” Then you control how much you eat.


15. If you do choose the buffet, fill up on salads and vegetables first. Take no more than two trips and use the small plate that holds less food.

16. Load up your pizza with vegetable toppings. If you add meat, make it lean ham, Canadian bacon, chicken or shrimp.


17. Build a better breakfast sandwich: replace bacon or sausage with Canadian bacon or ham and order your sandwich on a whole grain English muffin or bagel.
18. Refrigerate carry-out or leftovers if the food won’t be eaten right away. Toss foods kept at room temperature for more than two hours.

19. Grabbing dinner at the supermarket deli? Select rotisserie chicken (without skin), salad-in-a-bag and freshly baked bread. Or, try sliced lean roast beef, onion rolls, potato salad and fresh fruit.

20. Always eating on the go? Tuck portable, nonperishable foods in your purse, tote, briefcase or backpack for an on-the-run meal. Some suggestions are peanut butter and crackers, granola bars, a piece of fresh fruit, trail mix, single serve packages of whole grain cereal or crackers.

10 tips

From ADA's Article, 'Healthy Eating on the Run: A Month of Tips' on eating at restaurants!

1. Think ahead and plan where you will eat. Consider what meal options are available. Look for restaurants or carry-out with a wide range of menu items.  

2. Take time to look over the menu and make careful selections. Some restaurant menus may have a special section for “healthier” choices.

3. Read restaurant menus carefully for clues to fat and calorie content. Menu terms that can mean less fat and calories: baked, braised, broiled, grilled, poached, roasted, steamed.

4. Menu terms that can mean more fat and calories: batter-fried, pan-fried, buttered, creamed, crispy, breaded. Choose these foods only occasionally and in small portions.

5. Order the regular or child-size portion. Mega-sized servings are probably more than you need. For a lighter meal, order an appetizer in place of a main course.

6. It’s OK to make special requests, just keep them simple. For example, ask for a baked potato or side salad in place of French fries; no mayonnaise or bacon on your sandwich; sauces served on the side.

7. Hunger can drive you to eat too much bread before your meal arrives. Hold the bread or chips until your meal is served. Out of sight, out of mind.

8. Think about your food choices for the entire day. If you’re planning a special restaurant meal in the evening, have a light breakfast and lunch.

9. Limit the amount of alcohol you drink. No more than one drink for women and two for men. Alcohol tends to increase your appetite and provides calories without any nutrients.

10. Tempted by sweet, creamy desserts? Order one dessert with enough forks for everyone at the table to  have a bite.

10 MORE to come SOON! :)

Pre-Gym Snack

To get fueled before the gym I made a yummy PB-chocolate milkshake- minus the ice cream. I poured about 1 cup skim milk (I prefer the organic cause it lasts longer) into the blender with ice cubes, 1/2 tablespoon all natural peanut butter and 1/2 packet no added sugar Nestle hot cocoa mix...It was delicious!

It's important to fuel up prior to and after workouts to reap the most benefits from exercise and to allow your body to recover properly. I find I am able to work out harder and longer when I have a pre-gym snack and when I am well hydrated!! Drinking water throughout the day is better than chugging a huge amount of water beforehand of course, cause that just fills up your belly. I like shakes like these because its an excellent balance of carbohydrates and protein, which is needed during times of high physical activity to replenish glycogen* stores and  build and repair tissue. Because this snack is a liquid- I don't have to worry about it bouncing around in my stomach while I'm working out. If you don't have a blender or the time, a low-fat chocolate milk will do the trick!!

*Glycogen is stored glucose (energy). Your body breaks it down to glucose and uses it when energy is needed.

Nutrition Quote

“To eat is a necessity, but to eat intelligently is an art.”

 ~ La Rochefoucauld

Burrrrrrrr, it's cold in hurrrrr

There are healthy frozen foods out there!! Perfect for quick meals and it keeps longer than fresh. I should seriously be getting paid for advertising these products, but when I find something good I like to share. As I often tell my 3 & 5 year old nieces, 'sharing is caring'...I even have a little song to accompany it! haha!

Kashi Go Lean Waffles...made with whole grains and all you have to do is pop them in the toaster. I top with low-fat fruited yogurt instead of syrup...DELLLLLLLLLLISH!

Frozen Veggies... always have some in your freezer. Purchase brands that don't have a droppy, salty sauce. All you have to do is pop these bad boys in the micro and you've got a side. Can also add to stir-frys, sauces, sandwiches, dishes, and casseroles too.

Amy's Burritos...Found with the vegetarian meals/'natural'  section. At 280 cals a pop you get fiber & protein. I pair with salsa!

Trader Joe's Frozen Brown Rice...seriously all you have to do is microwave and you've got your rice. Comes in a green box.

Morningstar Farms...meat-less products...not just for vegetarians! I'm not a vegetarian but love their veggie burgers/chickenless chicken patties and nuggets! Their sausage patties are a perfect substitution for the real thing and very tasty! Visit the website for ideas.

Edy's Slow Churned...ice cream and yogurt varities...for the inner ice cream lover in you. It's creamy texture mimics the high fat version. Lots of flavors to choose from (and you get your calcium too!).

Edy's All Natural Fruit Bars...only 30 calories a pop, they have delicioso flavors and are highly addictive! Made with splenda.  

Pop Quiz Answer: Holy Sweetness!

Put down the jelly donut for this one...



Q: How many teaspoons of sugar does the average American consume a day??


Answer:  22-30 teaspoons/day =92-126 grams= 350-475 calories
(from Nutrition Action 12/09)

Eekkkk...That's one sugar high.

The majority is found in beverages, dairy, cereal, sweets, candy, canned fruit, granola bars, and some bread products. You'll even find it in condiments and salad dressings.

Other sugar names to look for: agave syrup, juice concentrate, corn syrup, high fructose corn syrup, honey, molasses, glucose, fructose, evaporated cane juice

Beverages are the worst, check these out (tsp=teaspoon):

Min. Maid Lemonade: 17 tsp
SoBE Green Tea: 15.5 tsp             
Coke: 10 tsp
Gatorade: 8.5 tsp

Nestle Iced Tea: 12 tsp
-->Tonic Water (schweppes): 14 tsp sugar
Thirsty?



K, so what's an OK amount to consume per day?

Women: < 6.5 teaspoons A DAY (less than 100 calories)
Men: < 9.5 teaspoons A DAY (less than 250 calories)

If you're reading food labels, and ya should:
6.5 teaspoon= 27 grams sugar (women)
 9.5 teaspoons= 40 grams sugar (men)

Nutrition Quote

“Don’t dig your grave with your own knife and fork.”

~ English Proverb

Pop Quiz:Holy Sweetness!

We seriously eat a lot of sugar in this country, and the food industry LOVES to put it in everything. We know it contributes to obesity, and in return- contributes to lots of chronic diseases.

Q :How many teaspoons of sugar does the average American consume per day?

     A teaspoon of sugar= 4.2 grams

     1 cup sugar= 200 grams

A. 22-30 teaspoons/day                    

B. 12-24 teaspoons/day

C. 30-40 teaspoons/day

D. 7-17 teaspoons/day

Lets Move!

Whether you voted for Obama or not, who can help but to applaud his leading lady in her efforts to fight childhood obesity. She initiated Lets Move:an organization targeted to combat childhood obesity by providing healthier school meals and educating American parents and children.

Find out for yourself by checking out the website!

"To help meet the goal of increasing the number of schools that meet the Challenge, major school food suppliers have agreed to meet the Institute of Medicine’s recommendations within five years to decrease the amount of sugar, fat and salt in school meals; increase whole grains; and double the amount of produce they serve within 10 years"

"Recently, the Administration unveiled its plans to enhance the nutrition and wellness of tens of millions of school children through the updating of the Child Nutrition Act and announced a proposed increase in the federal budget of $1 billion per year for the next ten years to improve the quality of school meals, increase the number of kids participating, and make sure schools have the resources they need to make changes"

(May seem like a lot, but think of the billions of dollars we will be saving on healthcare! )

IT'S ABOUT TIME!

Nutrition Quote

“Every human being is the author of his own health or disease.”

-Hindu Prince Gautama Siddharta, the founder of Buddhism, 563-483 B.C.

Pop Quiz Answer: Heart Disease is Expensive

In the upcoming year,Heart disease is projected to cost American's:

B. 502 BILLION DOLLARSSSSSSSS!

Dr.Evil, it really isn't funny. Check out this article in the AHA Circulation.

Not only does heart disease cost you your health, if also costs the country as a whole some big bucks. Don't wait until it's too late and you are stuck on medications (that have their own side effects) or are suprised by an unexpected stroke or heart attack. Yet another reason to pay close attention to what you're eating and the magical "heart numbers!": cholesterol, triglycerides, blood pressure, and blood sugars.

Don't forget- February is HEART HEALTH month!

Pop Quiz:Heart Disease is expensive

Just how expensive?
The estimated total indirect and direct cost of Cardiovascular Disease (CVD) for 2010 is projected to be:

1. 806 million
2. 503 billion
3. 376 million
4. 102 billion

Women, Heart Disease, and Stats

Check out this page on Statistics. They are quite motivating. Think of all the important women in your life.

The numbers tell all!

If you're too busy to read the whole thing, I'll recap some of the info:

More than 1/3 of adult females has Cardiovascular Disease.

Since '84, the # of cardio disease for females has exceeded those for males (i mean, i know we exceed in a lot of things, but this shouldn't be one of them!)

Females represent 52.1% of deaths from CVD.

This year an estimated 515,000 women will have a new and recurrent MI and fatal CHD (please don't let this be you!)

64% percent of women who died suddenly of CHD had no previous symptoms. (FHS, NHLBI) OK, WHAT!?

About 370,000 will have a new and recurrent MI. (ARIC [1987–2004], NHLBI)

Women account for about 6 in 10 stroke deaths.

Food Hangover

Happy Monday-After-Superbowl Everyone

I have a feeling most people are suffering through what I like to call a "food hangover" today (and last night)..Just that sluggish-fatigued-bloated-nauseous-no-good-feeling.

I admit I did induldge in some superbowl-worthy treats (cheeseburger sliders-although I swear they were normal size cheeseburgers!?! chips/dip, buffalo wings) but I definitely felt gross last night immediately after indulging- which is a true testimate to me on how your body literally rejects the bad stuff once it's used to eating the 'good stuff'...If you didn't feel the food hangover, maybe that's a sign your body is 'too used' to it!! (totally not scientific, but I'll make my own theories :) No need to build your tolerance here either.
To anyone who normally eats healthy and induldges every now and then, its no biggie- and no need to make it a biggie. I would definitely not recommend starving yourself the next day or week (which will ultimately lead to more indulging). I would also not recommend "oh I already ate like crap, might as well eat some more crap...". Just move on and start on a better note the next day, including breakfast! What will help you feel refreshed is to start your day with protein (eggs/egg whites or peanut butter) whole grains and fresh fruit. Today I had a big bowl of cut up melons I bought from the hospital cafe that hit the spot, a scrambled egg and a Kashi Blackberry Graham Cereal bar. I wasn't very hungry, but breakfast is a must for starting the brain gears & metabolism. For lunch I had a big pile of greens with plain tuna, green peppers, cucumbers, carrots, a few craisins, and a little bit olive oil/vinegar. I've also been drinking a ton of water and only had 1 8oz. cup coffee this morning (dab skim milk & 1 splenda is how I roll). I plan on a mid-afternoon snack of yogurt & fruit.
I can tell you the Food Hangover is far from my memory!!

Friday Feb.5 Nat'l Wear Red DAY!

Don't forget to wear red on National Wear Red Day!!

Friday, February 5th.

I'm giving you ample time in advance!

Don't matter if its a tie, dress, shirt, skirt, pants...

National Wear Red Day® is a registered trademark of HHS and AHA.

"Heart Disease Doesn't Care What You Wear—It's the #1 Killer of Women.®"

This isn't a pre-valentines day thaaang, by wearing red you are bringing awareness to women's heart disease-the #1 killer in American women. Show support for your mother, sister,cousin,grandmother,friend,teacher,whoever. Inspire them to make changes for a healthier heart or take a minute to think of ways you can improve your heart health- whether it be by losing weight, cutting back on high sodium & highly saturated foods, exercising or beginning a walking program, or by getting critical #'s taken (blood pressure, cholesterol, triglycerides, blood sugars).

Check out more info on the American Heart Association's website.

Superbowl Part duo

Here are some more health-friendly superbowl day recipes brought to you by eatingwell.com!

Have fun!

Also, haha:

Nutrition Quote

“The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.”

-Thomas Edison

Sa sa sa SUPERBOWL!

GO PATRIOTS! Oh, wait...

Whoever you are rooting for, superbowl is usually a time for indulging in cheesy, greasy, salty apps/food. 

Why not avoid the belly bloat & heartburn you'll develop after eating all that, excuse my language, crap!?

There are healthier versions of football faves you can make at home or purchase that are still TASTY!

Suggestions!!

-Salsa...low calorie & made from veggies--pair with Baked Lay's Scoops

- Guacomole is loaded w/healthy fats, but be carefullly of portions! Have with bake-your-own-tortilla-chips. Buy 100% whole wheat tortillas, cut into wedges and spread on baking pan. Spray with Pam Olive oil or drizzle a small amount of olive oil on tortilla wedges. 
Bake for ~10-15 mins @ 350 degrees.

- Veggie platter & hummus (TJ's has a great hummus platter with all sorts of delish flavors!) Cut up favorites-carrots, broccoli, celery, green peppers, baby tomatoes or buy them pre-cut (more expensive).

 -Other Delish Dips: Tobouleh- if you've never tried it, it's a middle eastern salad consisting of olive oil, parsley, veggies, and is very addicting! I use it as a dip- try with 

  whole grain crackers. Pictured below..mmmm...

- Shrimp cocktail..never fails and a punch of protein will help u stay full :)

  

- SKIP delivery..you'll save $$ & the artery clogging, salt loaded pies.

  MAKE YOUR OWN  PIZZA!

  Seriously, its easy. Buy some pre-made pizza crust: Boboli Whole Wheat is a healthy treat!  Top with jarred tomato spaghetti sauce-tons of variety's to choose from. Sprinkle on 2% mozzerella cheese, chicken sausages (slice/dice up), onions, peppers, mushrooms, basil, oregano, garlic..GET creative!

- If you're honestly not going to make your own pie and insist on ordering out...please for the love of god get thin crust, DONT get extra cheese (you have enough sodium and saturated fat on there as it is) and sneak in some veggies us Americans are notorious for not getting enough of. If you must get meat, get chicken or the ham-good with pineapple, aka Hawaiian pizza. Stick to 1 to 2 pieces tops!

- SKIP the wings. They are seriously bad for you. Yes, you. Just 5 hot chicken wings at Domino's weighs in at 450 calories. Add the blue cheese, you're lookin' at about 600 calories..(1/3 daily calorie needs for some peeps). Get the boneless/skinless if you can and save on some calories. Or..make your own!!

                                               Hungry Girl's Recipe   -->

-Another Recipe: White Bean Dip & OOO so tasty :)


- If you're jonesin' for something sweet, try a mini-dessert.
  Vanilla Wafer ice cream sandwiches:
  With Edy's Slow Churned Light Vanilla or strawberry Ice cream OR Slow Churned Vanilla Frozen Yogurt:
  Let ice cream soften for 15-20 mins. then spoon a small scoop on a Nilla Wafer cookie- cover with another wafer then roll in chocolate chips or sprinkles. Make as many depending on your party size.
  Place in freezer and set for ~1 hour...makes a nice lil' bite size ice cream sandwich!


Happy Football!! :)

Trader Joe's Gluten-free list

I'd like to take a second and promote TJ's for you gluten-free's out there..here is their full list of gluten-free products at Trader Joe's. They stick to good manufacturing practices, including segregating gluten products from gluten-free to avoid cross-contamination.
Dark Chocolate covered almonds?? I THINK SO.  

Nutrition Quote

"Those who think they have no time for healthy eating, will sooner or later have to find time for illness.”– Edward Stanley

Pop Quiz Answer: Know your US states

I know you've been anxiously waiting...


What US state has the lowest percentage of obesity?


B. COLORADO! 18.9% are obese
    do you think its from all that skiing and hiking?


What US state has the highest percentage of obesity?


D. M-I-S-S-I-S-S-I-P-P-I! 32.5% are obese
    Alabama came in a close second with 31.2%
    southern fried...

Source

More reasons to EXERCISE

You've heard it over & over again that you should exercise, but sometimes you get lost in your daily schedule to make it important.

BEEN THERE.

I am not obsessive about exercising, but I do try to make it important. If I don't have time to go to the gym, I simply do a 20 minute Comcast On-Demand video (under exercise section on demand), or make my own little routine up (jumping jacks, sit ups, lunges, bicep curls, arm raises/shoulder presses/push ups). All you need is a little bit of space and 2 dumbells (i have a set of 8#ers).

Maybe being reminded of the benefits of exercise might motivate you? Exercise:

1. Creates New Brain Cells.

    Ya know, your brain is a muscle too. Exercise increases blood flow to the

    brain & stimulates the growth of new brain cells.

Aerobics is still cool: pull out the ol' 80's gear: aerobic activity(run, jog, walk at fast pace, bicycling, stairmaster, elliptical) increases the supply of a  protein called BDNF (brain-derived neurotrophic factors) which protects
brain neurons and promotes growth of new nerve cells related to MEMORY
and learning. In rats and mice, aerobic exercise improves spatial memory. The
same is true for people- spatial memory is important in finding your way or
knowing what goes where. Having difficulty remembering why you walked into a room, or where your keys are--Are you exercising enough??

2. Prevents Visceral Fat Gain    Remember this post?
    In '05 Slentz and his collegues reported that sedentary overweight men and women who followed an
    exercise program equal to 30 min. walks 6X/week for 8 months stopped gaining visceral fat. If they
    increased their workouts they lost the fat.
    Keep exercising to avoid gaining MORE visceral fat AND to maybe even lose it!

3. Boost Insulin Sensitivity
    Insulin is a hormone that allows blood sugar (from food) to enter the cells to be used as energy or stored.
    If you become 'insensitive' or resistant to insulin, blood sugars can increase, leading to heart
    disease and diabetes. When you exercise, your body becomes more sensitive to insulin, basically meaning
    it uses it better! Both aerobic and stregnth training increase the number of GLUT4 proteins-which move
    glucose into cells. The more GLUT4's you have, the better your cells respond to insulin.

4. Puts a smile on depression
    Those who are active are actually 15-25% less likely to be
  dianosed with depression, and people with depression-constant
  exercise improves symptoms! You can thank your serotonin!

Last but not least. You should exercise....

5. Because sitting can 'KILL' you!?
    Uh-huh. How many people just stood up after reading that sentence?
    According to an epidemiologist at the Pennington Biomed Center in LA, people who sit a lot for most of
    their days have higher mortality rates EVEN if they are physically active during another part of their day.
    EHHHHHH
    In a study of 17, 000 Canadians after 12 years:

•     20% of 'all day' sitters died
•     12% of '1/2 day' sitters died
•      6% of 'almost never' sitters died

   Just standing, versus sitting, activates the muscles, improves blood flow and may change your metabolism.

Are you stuck in a cubicle all day?? Get up every half an hour and   stretch, you can even squeeze in some chair arm lifts, squats, and jumping jacks!! And don't give up on working out after or before work!

Bottom Line: Exercise is good for you in a lot of ways. Just Do It (thanks Nike) and stop procrastinating. You will have better memory & exercise your brain, decrease your chances of heart disease, diabetes, weight gain, and you will also be hot doing it :)


Data/some info from Nutrition Action Newsletter, Dec.2009

Pop Quiz: Know your US states

Can you accurately map out all the US states? Oh, 4th grade geography...                           

How about picking out the most and least obese states?

What US state has the least percentage of obese residents?
1. Utah
2. Colorado
3. California
4. North Carolina

What US state has the highest percentage of obese residents?
1. Maine
2. New Hampshire
3. Alabama
4. Mississippie

Peanut Butter Jelly Time!

--> Awesomeness.

Peanut butter cups, PB &J's, ants on a log, peanut butter cookies, peanut butter & apple slices, peanut butter & banana, peanut sauce, peanut butter toast, peanut butter on a spoon (who hasn't done that)

Peanut butter is a delicious treat and can be quite nutritious.

At around 190 calories per 2 tablespoons (size of golf ball) you may be scared off by this spread, but its packed with some gooooooooooooood stuff: Fiber, Protein, Iron, Vitamin E, Folate, Niacin, and not to mention monounsaturated fats- famous for lowering cholesterol when replacing saturated fats.  

Let me repeat that first part.
A serving of PB is 2 TABLESPOONS = SIZE OF A GOLF BALL

Question: Are you a crunchy or a creamy PB fan?

(I go crunchy).

There is no difference in nutrition content of crunchy/chunky or creamy. Brands differ in what they add though.

--> What do you need to look for when you buy your PB?

    THE INGREDIENT LIST!

Most peanut butters add Hydrogenated Oils to the mix (aka TRANS FAT) so your spread is not so heart healthy. Labels can advertise 'No Trans Fat!' if there is less than 0.5 grams of trans fat per serving. Pretty frustrating, huh?

Try the plane ol' churned peanuts (DIY at Whole Foods) or buy a PB with peanuts as the main ingredient and minus anything HYDROGENATED. Vegetable oils are ok in small amounts.

 Wanna know some good brands?

• 
  
  Costco's Kirkland Natural PB- my favorite
  
  
  
• 
  
  Teddy's-have to refrigerate-the PB gets kinda hard after awhile, not too easy to spread
  
  
  
• 
  
  Trader Joe's
  
  
  
• 
  
  Smart Balance Omega - more expensive & has a different taste than normal PB-but has Flaxseed -good for heart health and an anti-inflammatory
  
  
  
• 
  
  Smuckers Natural- pretty good. Only ingredients: PEANUTS. SALT
  
  
  
• 
  
  Jiffy and Skippy Natural- no trans fats but small amounts of Vegetable oils
  
  
  

Reduced Fat?

Nahhhh...you're still getting roughly the same calories, just 25% less 'total fat'. Some brands may add more sugar to make up for the taste. Stick the full-heart-healthy-fat kind and you're good to go.

Mini-quiz: Guess what company got the honor of owning the website www.peanutbutter.com ?
FIGURES.