While I love smoothies as much as the next dietitian, they aren’t always as filling as other breakfast options. That’s where a smoothie bowl comes in. With less liquid and more toppings, a smoothie bowl has the added benefit of being chewed rather than being swallowed. The chewing process, also known as mastication, is extremely important for your health and how mindfully you eat food. The longer you chew, the longer it takes to finish a meal, which can help you eat less overall. Since it takes roughly 15 to 20 minutes for your brain and stomach to recognize fullness, slower eaters consume 10 to 20 percent fewer calories compared with those who rush through a meal. Chewing is not only beneficial to digestion, but it also helps increase satisfaction in a meal. When you take the time to properly chew, you are able to slow down, savor each bite and fully enjoy all the flavors your food has to offer.
Tag: peanut butter
A creamy swirl of peanut butter can improve almost any dessert: cake, cookies, brownies … you name it. But, as with all good things in life, adding peanut butter means adding calories — 94 per tablespoon, to be exact. Still, peanut butter offers more nutritionally than, say, a sugar cookie, so there’s no reason to shun it altogether. You can give your dessert a nutty protein boost by adding peanut butter and rein in the calories elsewhere with reduced-fat dairy, natural sweeteners and so on.
Here are five examples to show you how it’s done:
Healthy No-Bake Chocolate-Peanut Butter Bars
These creamy bars contain natural peanut butter, tangy Greek yogurt and reduced-fat cream cheese, plus a chocolate-cookie crust. No baking is necessary; the dessert sets in the refrigerator.
Peanut butter remains on everyone’s list of favorite foods. Along with its unmistakable decadent flavor and texture come healthy nutrients like protein, fiber, healthy fats, magnesium, iron and potassium. Here are five healthy ways to prepare the nutty goodness, plus 10 stupendous recipes. Read more
Two tablespoons of almond butter has around 202 calories, 18 grams of mostly unsaturated fat, and 4 grams of protein. It’s an excellent source of vitamin E, magnesium and manganese. It also provides fiber, calcium, iron, a few B-vitamins, potassium, and zinc.
The flavor of almond butter is comparable to peanut butter only nuttier and slightly richer. It’s a tasty alternative for those with peanut-only allergies.
A recent ABC News article also reported that two-time American Olympic medalist and beach volleyball player Kerry Walsh eats almond butter and honey sandwiches, especially before she competes.
There are a few cons when it comes to this nut butter. Some food manufacturers may add sugar, salt or hydrogenated oils in order to increase its shelf life. Read the ingredient list and choose the variety with the fewest ingredients and no additives.
A second con: almond butter isn’t as easy to find as peanut butter. You may need to go to a specialty food stores or ask your grocery store manager to order it. It’s also more expensive than peanut butter – organic varieties can run around 8 to 10 dollars per 15-ounce jar!
We’re nuts about peanuts, but they’re actually not a nut! Peanuts are part of the legume family along with lentils and beans. Seems we’re not the only ones going crazy for them. The average American eats more than 6 pounds of peanuts and peanut butter products each year.
Peanuts are also called groundnuts, earthnuts and in the South, “goobers.” Like other legumes, peanuts are edible seeds enclosed in pods. They grow underground in tropical and subtropical regions and are thought to have originated in Brazil or Peru. Today China and India are the largest producers of peanuts. In the U.S. the legume is grown in Georgia, Alabama, Texas, North Carolina, Florida, Virginia and Oklahoma.
Three main types of peanuts grown in the U.S. include Spanish, Runners and Virginias. Spanish peanuts have small-sized kernels, while runners have a medium-sized kernel. Virginias are also known as cocktail nuts and have large-sized kernels. Valencia peanuts have three or four small kernels in a shell but are not as commonly grown in the U.S.
Another day, another wacky food holiday. This time, it’s National Peanut Month. So in case you need more reasons to love this nut (which is technically a legume), we’ve got plenty of reasons you should celebrate, all month long.
Move over salt, there’s a new bad guy in town: sugar. We know that sweet treats and heavily processed food tends to be laden with sugar, but you’ll be shocked to find out that these 8 common foods that contain more sugar than you think.
The American Heart Association recommends that women limit their added sugar to no more than 6 teaspoons (or 100 calories) while men shouldn’t consume more than 9 teaspoons (or 150 calories) each day. Americans blow these recommendations out of the water, consuming an average of 475 calories of added sugar each day! So take a good look at your pantry to see if you’re eating any of these hidden sources of sugar.