Peanut Butter's Surprising Health Benefits

 

Plus, 4 easy ways to add it to your diet!


Spread the Good News ~ Peanut butter is not just for kids. Adults, too, can reap health benefits from adding it to their diet. Granted, it’s not exactly low in calories, but we’re only talking about a few tablespoonfuls in exchange for a pile of nutrients: protein, heart-healthy monounsaturated fat, fiber, bone-building magnesium, and potassium, a mineral important for blood pressure and heart function. For the healthiest choice, pick peanut butter without added sugar, salt or hydrogenated oil.


Control Your Cravings ~ Eating 3 tablespoons of peanut butter (or 1½ ounces of peanuts) at breakfast helped overweight women feel fuller and have fewer hunger cravings, a 2013 study published in the British Journal of Nutrition showed. Not only did the women report feeling satiated eight to 12 hours after breakfast, but the peanut butter helped keep their blood sugar levels steady in the afternoon.


Protect Your Heart ~ Numerous studies have shown that people who regularly include nuts or peanut butter in their diets are less likely to develop heart disease or type 2 diabetes compared to those who rarely eat nuts, says Walter Willett, professor of nutrition at the Harvard School of Public Health. PB also is a good source of potassium ~ a mineral crucial to heart function.

Good for Your Glucose ~ Two ounces of nuts (or peanut butter) a day improved both glucose levels and blood fats in those with type 2 diabetes, researchers at the University of Toronto found. Aim for natural peanut butter, which has less sugar. Some PB spreads, including reduced-fat versions, have high amounts of added sugar.


Build Your Muscles ~ We lose muscle mass as we age, which is why older adults need to be sure they get enough muscle-building protein in their diets. In 2015, researchers found that those who ate the most plant protein ~ like that found in peanut butter and nuts ~ had the strongest thigh muscles, which are important for balance.


Help You Live Longer ~ Eating more peanuts or peanut butter ~ roughly 2 tablespoons of either daily ~ is linked with 20 percent fewer early deaths from all causes, according to a 2015 study published in JAMA Internal Medicine that looked at the diets of more than 200,000 people in the U.S. and China. Researchers think it may be because peanuts are rich in heart-healthy nutrients.


Here’s How to Add It to Your Diet

~ Swirl a couple of tablespoons of peanut butter into your morning oatmeal.
~ Make a peanut butter smoothie with PB, bananas, non-dairy plant milk or yogurt, a little Bee Free Honee and ice. Blend until smooth.
~ Pack a midmorning snack of apple slices and peanut butter.
~ Enjoy a slice of whole-grain bread (toasted if you like!) slathered with peanut butter.

Be sure your choice of peanut butter is a healthy one! Look for less than 3 grams of sugar per serving. In general, 2 tablespoons of peanut butter should contain about 200 calories, 15 grams of fat, 8 grams of carbohydrate (1 to 2 grams of sugar), and 7 grams of protein.

Creamy Zucchini Potato Soup (Vegan)

Creamy Zucchini Potato Soup (Vegan)

Now that the weather has taken a decidedly chillier turn toward Autumn, why not whip up a batch of this creamy zucchini potato soup to have on hand?!  This healthy and delicious soup will warm you up on those crisp autumn days.   

What You Need:

1 small onion, chopped

2 tablespoons oil

3 or 4 medium zucchini, chopped

2 potatoes, cut in small pieces

6 cups water

1/2 cup rolled oats

1/2 teaspoon salt

2 tablespoons parsley

What You Do:

Saute onion in oil.  Add chopped zucchini and cubed potatoes. Saute for 5 minutes.  Add water, oatmeal and seasoning.  Simmer for 15 minutes.  Puree in blender, reheat, and serve.

How easy was that?! 

Enjoy!  ♥

Don’t Take the Bait ~ Fish is Not a Health Food

Here are four facts you may not know about fish:


1. Fish is high in cholesterol.

Touted as a health food, fish has a reputation for being heart-healthy. People who opt for fish to try to protect their hearts might not realize that fish is often high in cholesterol.

While a 3-ounce T-bone steak contains 70 milligrams of cholesterol, three ounces of shrimp contain 161 milligrams. Numerous studies have shown that dietary cholesterol consumption corresponds with an increased risk for artery blockage.

The good news is that by eliminating foods that contain cholesterol, like fish, and opting for naturally cholesterol-free plant foods, people can reduce both their cholesterol levels and their risk of heart disease. Research has shown that every 1 percent reduction in cholesterol can reduce heart disease risk by 2 percent.


2. Most of the fat in fish is not heart-healthy fat.

While fish does contain omega-3 fats, most of the fat in fish is not heart healthy. Between 15 and 30 percent of the fat in fish is actually saturated fat, which stimulates the liver to produce more cholesterol. High-fat foods are associated with poor heart health outcomes.

Fish is often celebrated for being low in fat, but this is often not the case: 52 percent of the calories in Chinook salmon come from fat. Plant foods, on the other hand, are often naturally low in fat. Only 2 percent of the calories in rice and 4 percent of the calories in beans come from fat. Research has shown that diets low in fat are best for preventing heart disease.

In 1990, Dean Ornish, M.D., demonstrated that a low-fat vegetarian diet is capable of reversing heart disease. He put patients with heart disease on a low-fat, plant-based diet, and in one year, 82 percent showed a measurable reversal of their coronary artery blockages.


3. Supplementing with fish oil may do more harm than good.

In recent years, fish oil has been hailed as a miracle cure for everything from heart disease to dementia. Many people supplement with fish oil to increase their intake of omega-3 fatty acids, which are important for maintaining cellular function. Unfortunately, studies have shown that most of the health claims associated with fish oil may be unfounded.

A comprehensive Journal of the American Medical Association analysis involving 20 studies and more than 68,000 patients showed no link between fish oil and heart health. Similarly, a study published in the New England Journal of Medicine reported that patients who supplemented with fish oil did not reduce their risk of heart disease.

Additionally, recent reports indicate no association between fish oil supplementation and the prevention or improvement of dementia symptoms. Research has even shown that omega-3 supplements may increase diabetes and prostate cancer risk. Fortunately, many plant foods contain alpha-linolenic acid or ALA, which is the only essential omega-3 fatty acid. Excellent sources of ALA include walnuts, soybeans, leafy greens, flaxseed, avocado, and broccoli.

By eating a diet rich in these foods, people can reap all the benefits of omega-3 fatty acids without any of the side effects associated with fish consumption. Research has even shown that women who follow vegan diets have higher levels of omega-3 fatty acids in their blood than those who consume diets rich in fish, meat, and dairy.


4. Fish are full of pollutants.

Because fish and shellfish live in increasingly polluted environments, toxins from the water accumulate in their bodies. Studies have shown that most of the fish throughout the world contain dangerously high levels of mercury.

Exposure to mercury, which is a toxic metal, has serious health consequences, including increased risk for cancer, heart disease, and even death. A recent study revealed a link between mercury exposure and diabetes. Among nearly 3,000 participants, those who consumed the most mercury over an 18-year period had a 65 percent greater risk for developing diabetes.

Fish also contain unsafe levels of polychlorinated biphenyls, which are dangerous chemicals that have been linked to neurological problems and birth defects in babies who have been exposed. A plant-based diet automatically reduces exposure to these toxins.


Source:  Physicians Committee for Responsible Medicine (PCRM)

Beans: The Undervalued Superfood

Beans & Legumes

We've all heard the expression "shop the perimeter of the store." But if you skip the middle, you're missing out on a wealth of wholesome, delicious food choices. Your supermarket shelves are filled with hidden treasures that you shouldn't pass up. Like beans, one of the most neglected and under-valued items.

Beans provide myriad health benefits, and they fit into several different food groups: Although they are rich in complex carbs like breads and starches, as a plant-based food, they feel right at home in the vegetable group, offering an array of vitamins, minerals and antioxidants, like their veggie companions. They can also hold their own in the protein group, supplying protein aplenty. Unlike some other members of this group, beans provide little to no fat and are cholesterol-free. In fact, beans actually lower cholesterol and triglyceride levels instead of potentially causing them to increase, as some animal proteins have been shown to do.

Though they've been around for centuries, beans are a modern-day superfood. Why? Let's count the ways.

1. They Are Heart-Helpers ~ Beans are "heart healthy" because they contain an abundance of soluble fiber, which can lower cholesterol and triglyceride levels. If you prefer canned beans, you can ditch up to 40 percent of the sodium by rinsing them in water.

2. They Are Low In Fat ~ Most beans are about 2 to 3 percent fat, and contain no cholesterol, unless they're processed or prepared with other ingredients, such as lard. (Check labels to see what else may be in the package or can.)

3. They Pack Protein ~ The Dietary Guidelines for Americans say we should be eating more plant proteins. About 1/2 cup of beans provides 7 grams of protein, the same amount as in 1 ounce of chicken, meat or fish. Vegetarians, vegans and individuals who seldom eat meat, poultry, or fish can count on beans as an alternative choice.

4. They Balance Blood Sugar ~ With a low glycemic index, beans contain a beautiful blend of complex carbohydrates and protein. Because of this, beans are digested slowly, which helps keep blood glucose stable, and may curtail fatigue and irritability.

5. They Cut Cancer Risk ~ Scientists recommend that adults consume 3 cups of beans per week to promote health and reduce the risk of chronic diseases, like cancer. That owes to their abundance of fiber and antioxidants.

6. They Will Move You ~ Filled with fiber, beans can promote regularity by preventing constipation. To maximize your meal, be sure to accompany high-fiber foods with ample fluids, like still or sparkling water. Weighing in at 5 to 8 grams of fiber per 100 grams (3 ounces), beans are ideal for those who are sensitive to gluten, a natural protein found in products containing wheat, rye, barley, and sometimes oats. If you do have food allergies, however, check the food label or contact the manufacturer to be sure the product is safe.

7. They'll Satisfy You ~ Because beans are metabolized more slowly than other complex carbs, they may aid in weight loss by keeping us feeling full without being excessively high in calories.

8. They're Convenient ~ Canned, frozen or dry, beans are a breeze to purchase, prepare, and store. They even come in flour form.

9. They Are Wallet-Friendly ~ Beans can are the least expensive source of protein, especially when compared to meat.

10. They Are Nutrient-Rich ~ Aside from protein, complex carbs and fiber, beans contain a powerhouse of nutrients including antioxidants, and vitamins and minerals, such as copper, folate, iron, magnesium, manganese, phosphorous, potassium and zinc. The Dietary Guidelines for Americans refer to many of these important nutrients as "shortfall nutrients," meaning most of us aren't getting enough of them. Beans can help you step up to a more complete plate.

11. They're Versatile ~ They can be incorporated into a main dish (chili), side dish (rice and beans), appetizer (soup) or snack (dip). It's easy to be creative when you have kidney beans, pinto beans, black beans, lima beans, black-eyed peas, garbanzo beans (chickpeas), split peas and lentils in your pantry. Take advantage of their various shapes, sizes and colors when planning meals. 

Bulk Beans & Legumes

Recipe ~ Guacamole Reinvented :)

Once the flesh has been scooped out, halved avocado skins make pretty single-serving cups for guacamole; serve them on saucers, surrounded by tortilla chips. They make a tasty preamble to a vegan chili supper or a Mexican-style vegan stew.

What You Need:

3 small avocados
3 small oranges
2 cups radishes, diced
1 ½ cups finely chopped romaine lettuce
6 green onions, finely chopped (1 cup)
3 drops YL Lime Essential Oil
¼ cup chopped cilantro
1–2 drops hot sauce, optional

What You Do:

1. Halve and pit avocados. Score each avocado half 7 times lengthwise and 7 times crosswise to dice. Scoop out with soup spoon, and place avocado dice in large bowl. Reserve avocado shells.

2. Cut peel and pith from oranges with knife, then slice each orange into 4 slices. Cut each orange slice into 6 small triangular pieces. Add to bowl with diced avocado. Add radishes, romaine, green onions, Lime essential oil, cilantro, and hot sauce (if using) to bowl. Season with salt and pepper, if desired, and gently toss to coat.

3. Scoop avocado mixture into avocado shells. Serve immediately.

Serves 6 ~ Enjoy!