peanut butter

Peanut Butter: Why it’s an excellent sports foods

Peanut Butter: Why it’s an excellent sports foods

Peanut butter (PB) is a popular sports food that is not only yummy but also health-promoting.  I routinely choose to enjoy two (!) PB sandwiches a day: one for lunch and the other to curb late-afternoon hunger.

If you try to stay away from peanut butter because it is fattening or too fatty, think again and keep reading (as long as you are not allergic to peanuts, that is). The purpose of this article is to educate you about the value of PB in a diet for sports-active people of ages and athletic abilities—as well as their parents and grandparents. Continue Reading

Recipe for No-Bake Peanut Butter Bites

Recipe for No-Bake Peanut Butter Bites

Here’s a tasty treat that’s easy to make — and popular with athletes who don’t like to cook. These no-bake peanut butter bites fit nicely into an afternoon snack. They are perfect for hungry kids coming home from school, or hungry athletes after a workout. I’ll bet you can’t eat just one! This recipe is just one of many family favorites in my Sports Nutrition Guidebook.

1/2 cup (130 g) chunky peanut butter

1/3 cup (30 g) powdered sugar

1/4 teaspoon vanilla

1/4 cup granola cereal

1/4 cup (30 g) graham cracker crumbs (1 sheet of graham cracker, crushed

Optional: 1/4 cup mini chocolate chips

  1. In a medium bowl, using a spoon, combine the peanut butter, powdered sugar, and vanilla. Mix well.
  2. Stir in the granola (and chocolate chips).
  3. Shape into a large ball. Pinch off pieces and shape into 15 balls, about 1 inch (2.5 cm) in diameter.
  4. Crush graham crackers and place the crumbs in a shallow bowl. Lightly coat the balls (and discard any remaining crumbs).
  5. Store in an airtight container at room temperature.

Yield: 15 peanut butter bites

Nutrition information: 1,125 total calories; 75 calories per peanut butter bite; 6 g carbohydrate; 2 g protein; 5 g fat

Developed by Smart Balance, this recipe is one of many at http://www.smartbalance.com. Reprinted with permission from Nancy Clark’s Sports Nutrition Guidebook.

Are fat-free foods, like skim milk and fat-free salad dressing, wise additions to a sports diet?

Are fat-free foods, like skim milk and fat-free salad dressing, wise additions to a sports diet?

Nancy, are fat-free foods, like skim milk and fat-free salad dressing, wise additions to my sports diet? Or should I choose 2% milk and olive oil dressings?

The answer to that question depends on what other foods are in the entire meal. The goal is to not eat fat-free meals! That is, a fat-free breakfast of cereal with skim milk can leave you feeling “unfed” and hankering for a donut or two by 9:30 a.m. In comparison, choosing 2% milk with the cereal could help you feel satiated. Better yet, add whole grain toast with all-natural peanut butter to the breakfast and you will be truly content.

Similarly, eating a salad with fat-free dressing can leave you hankering for cookies—unless you toss in some quality calories, such as avocado, chopped walnuts, tuna and extra-virgin olive oil. Including some health-promoting fat in each meal and snack can actually help save you calories in the long run if it calms the cookie monster.

Should I avoid peanut butter because it is so high in fat?

No! Research suggests people who eat nuts and peanut butter are not fatter than people who avoid those foods. While the majority of calories in peanut butter do come from fat, the good news is the fat is primarily poly- and mono-unsaturated (only 1 g sat-fat per tablespoon of all-natural peanut butter). Peanut and other nut-butters protect against heart disease and diabetes, two diseases related to inflammation. Like all fats, enjoy nut butters in portions that fit within your calorie budget.

I consider peanut butter to be one of the best sports foods (and diet foods) around, not just because it knocks down inflammation, but because it is yummy and satiating. That is, a lunchtime low-fat turkey sandwich leaves me hankering for dessert, but a peanut butter and honey sandwich leaves me feeling satiated for several hours; no snacks needed!

 

For more information: Nancy Clark’s Sports Nutrition Guidebook

Much Ado About…Peanut Butter and Jelly?

Much Ado About…Peanut Butter and Jelly?

Professional athletes have been making headlines a lot recently, and for something other than their slam dunks.

Athletes have been changing their eating habits in an effort to improve performance. A few weeks ago, Tom Brady’s diet went viral. Last week we heard about the ban on peanut butter and jelly sandwiches (and the battles that ensued!) for the Golden State Warriors. Spoiler alert: the Warriors won, and their beloved PB&Js are back. Continue Reading

Christmas goodies

Are you looking for recipes for Christmas goodies? I have several in my new Sports Nutrition Guidebook.

No Bake Peanut Butter Bites   

Here’s a tasty treat that fits nicely into an afternoon snack. Perfect for hungry kids coming home from school, or hungry athletes after a workout. Bet you can’t eat just one…

Continue Reading

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