Fitness Trainer Magazine

Fitness Trainer July/August 2017

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Best Bites • PB is not inherently fattening While any food eaten in excess can be fattening, people who eat PB (and nuts, for that matter) five or more times a week are not fatter than nut avoiders. A Purdue University study (1) reports subjects who ate peanuts daily did not overeat total calories for the day. That's because peanuts and PB are satiating; they help you feel pleasantly fed. Peanut eaters tend to intuitively eat less at other times of the day. • Peanuts offer slightly more protein than nuts That's because peanuts are a legume (like lentils and dried beans) and not a nut. One serving (2 tablespoons) of PB has 8 grams of protein, while 2 Tbsp. almond butter has 6 grams (at a much higher price!) Athletes want to target about 20 grams of protein per meal or snack. You can get that by swirling PB into oatmeal cooked in (soy) milk, enjoying a PB & honey sandwich with a yogurt, or making a PB-banana smoothie. Quick, easy, and inexpensive. * If you are an endurance athlete, such as a marathoner or cyclist, you'll optimize your sports diet by eating at least 0.5 grams fat per pound of body weight. The body stores some The fat in PB helps absorb the fat-soluble vitamins A, D, E and K. You want to include some (healthful) fat in each meal; PB is a painless way to do so! PB is a good source of arginine, an amino acid that helps keep blood vessels flexible so that blood flows more easily and reduces blood pressure. The more PB you eat, the bigger the effect on health protection. • What's good for the heart is also good for the brain Research suggests PB eaters improve their brain-blood circulation and mental function. This contributes to enhanced processing speed and better short-term memory (4). Plus, a diet rich in healthy fats helps slow cognitive decline. Given the risk of developing Alzheimer's disease increases exponentially with age, eating PB and nuts today is a wise investment in your future brain health. • PB contains numerous bioactive compounds (phenols) that bolster the immune system. Spanish peanuts and shell peanuts are particularly wise snack choices because the peanut skin is rich in anti- oxidants and fiber. Fiber feeds gut-bacteria (your microbiome); these bacteria strongly enhance your immune system, overall health and mood. The Creamiest of Supplements

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