Articles

Peanut Butter – Friend or Foe

“I don’t keep peanut butter in my home because it is too fattening.”  Does that resonate with you?  Do you try to stay away from peanut butter because you think it will make you fat?  Well, I’m here to tell you that couldn’t be further away from the truth unless you decide to eat the whole jar full at one sitting.

Actually, peanut butter is very good for you – that is freshly ground, natural or organic.  Stay from any brand that has other ingredients besides peanuts and a little salt, especially sugar.  Sugar will contribute to your weight no doubt about that.

It is an excellent source of protein, needed to build and repair muscles.  It 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.

Peanuts contain mostly healthy-protective mono and polyunsaturated fats.  When peanuts are made into commercial peanut butter (such as Skipp of Jif), some of the oil gets converted into a harder, saturated fat.  This keeps the oil from separating to the top.  In all natural peanut butter, the oil separates to the top of the jar.  Simply store the jar upside down and the oil will settle to the bottom of the jar.  Simply stir it and store it in the refrigerator to keep the oil from rising to the top again and making it easier to spread.  My preference is the freshly ground peanut butter most stores offer now.  There is no separation of oil if kept in the refrigerator and is easy to spread.

Peanut butter contains fiber – not a lot but some.  Fiber in food contributes to a feeling of fullness that can help you eat less without feeling hungry.  You can add more fiber by spreading it on whole grain toast, rice cakes, bananas, celery or whatever fruit or vegetable you prefer.  Fiber also promotes regular bowel movements and helps reduce problems of constipation.

It’s quick and easy!  Just slap together a peanut butter and (honey or jam) sandwich on multigrain bread and you have the makings of a heart-healthy meal or snack.  One of my favorite mid-morning energy snacks is a peanut butter/banana snack.

So, start enjoying your guilt-free peanut butter today. 

Julie Sabbatis, Your Personal Coach for Weight Loss Success

Time For A Change?

Are you a creature of habit?  Do you always do things the same way day after day?  Do you always take the same route to work, shopping or wherever you go on a regular basis?  If so, you are right in step with hundreds of others.

Routine is good because it keeps you centered and helps to get things done quickly and effortlessly.  On the other hand, think of what you could be missing by not occasionally changing your routine.  When we continually do the same thing the same way day after day, we really do not see what’s out there because we are conditioned to see the same thing over and over again.  We stop seeing and we stop thinking of what we are doing.  In other words, we lose our focus and start living in the future instead of the now.

Say you take the same route to work every day believing it’s the quickest and easiest way to go.  Then one day, one of the roads is blocked and you have to take a detour.  Aggravating at the time but in retrospect, didn’t you find it refreshing?  It’s like refreshing a page on your computer – it gives you a different perspective.  Because you are out of your routine, you have to pay attention to where you are and you start to see and to think.  Seeing different sights – perhaps noticing a park you didn’t know existed – and thinking about what you are seeing.  At such a time you are living in the now and not projecting your thoughts elsewhere.

Living in the now brings you into a state of consciousness that is very rewarding.  It relaxes you, takes away anxiety about the future because you are not thinking about the future, and brings you a sense of peace.  This takes practice but the more you do it, the more you will get out of it.  You will gain a new awareness of yourself, who you are and what you are all about.

I have a set way of doing things such as organizing cupboards, closets, etc.  One day a while back when I was living the life of ‘Suzy Homemaker’, I decided my kitchen cupboards needed to be cleaned out.  Now mind you, I thought I had it organized exactly the way it should be for convenience and space.  Well, what a lesson I learned that day.  When I started putting everything back in, I found a much better way to organize it than before.  I was amazed because I was so sure it was perfect the way it was.

The lesson I learned that day was not to become complacent about my life.  In everything you do, there is always room for improvement.   If you find yourself living each day doing pretty much the same thing the same way – you are definitely in a rut and need to start making some changes.  Take one baby step at a time and keep it simple.  Notice how you feel and pay attention to your gut feelings which will never lie to you.  Start keeping a journal and write down your thoughts and make a list of all you want to be different in your life.  Even small changes make a difference.  Try it – you’ll like it!

Julie Sabbatis, Your Personal Coach for Weight Loss Success