Peanut Butter Patrol

The lunchbox classic has gone gourmet. Hello Honey Pretzel, Vanilla Espresso, Mocha Cappuccino, and so on...and then some with nuts other than peanuts. Here's what to try, and not to.
ALA is not a bonus. The evidence that the omega-3 fat in  flax seed and other vegetable oils protects the heart are quite weak. Omega's found in seafood (EPA & DHA) are proving to be more beneficial.
Trans fat has been eliminated from nearly all of them. Some contain hydrogenated oils, which do not contain trans fat. Avoid the partially hydrogenated oils, as they are the ones that contain the trans fat.
Natural can sometimes mean there are no hydrogenated oils...only to substitute with palm oil, which adds saturated fat. It can also mean there are no added oil or emulsifiers to keep the oils from separating.
Salt Most peanut butters taste just fine without added salt, but even for those with salt added, it is not an unreasonable amount. Two tablespoons of peanut butter contain approx. 70 - 200 mg. "Low sodium" varieties contain about 60 - 100mg. Check the Nutrition Facts label on individual brands.
Sugar Name brands usually add 1-2 grams  to the 1-2 grams that occur naturally in the peanuts. Not a lot. Avoid the added corn syrup or dreaded high fructose corn syrup, which of course is just sugar in a different form. "Artisan" varieties can contain as much as 9 added grams of sugar per serving. Some contain enough sugar to displace a gram or two of protein. The butters containing fruit may sound healthier, but most have more sugar than fruit, if any real fruit at all. If you like fruit with your peanut butter, add your own!
Light Two flat tablespoons of regular peanut butter contain 200 calories with only 7-8 grams of protein, about 50 more calories than 2 oz. of turkey or ham. It's hard to reduce the calories with out losing nutrition. Here's how some make the attempt: Powdered Is made with dry roasted peanuts that you add water to. The calories are reduced to just 50 per serving, while maintaining the protein. Whipped PB contains about 150 calories per serving by adding air, which also reduces the protein to about 5-6 grams. Reduced Fat does not always mean less calories. Some varieties replace the fat with corn syrup solids - sugar instead of nuts - no savings there! Also avoid ingredients that dilute peanuts with defatted peanut flour. It only reduces the protein to less than 4g per serving.
Peanut butter is rich in unsaturated fat (cholesterol lowering), vit E, magnesium, copper, fiber, and zinc. Other nuts, seeds and soy can offer less saturated fats and more nutrients.
Almond butter contains more vit E, magnesium, iron, and copper than PB, and less sat. fat, and is rich in calcium. Just be prepared to pay at least twice as much.
Cashew butters are rich in magnesium, iron, and copper, but less vit E and protein than PB, and less cholesterol lowering polyunsaturated fat. Cashews are also higher in saturated fats...too much to balance out the fat ratio to be considered "heart healthy."
Soy butter doesn't taste like PB, and has the same amount of calories. It works for some folks who can't eat peanuts.
Sunflower is lower in saturated fat and higher in nutrition; great for those who can't eat nuts. Beware of brands made in the same factory as peanut butter if you are allergic to nuts.
 Chocolate-nut spreads sound healthy, but they are not. Most contain more added sugar and palm oil than nuts, with less than 2g protein and 4% of the day's calcium requirement. The high saturated fat is not balanced by the amount of unsaturated fat.

CSPI, 2013

Kids and Body Image

You are the most influential person in your child's life. With that said, you can promote a positive body image in your child, and it needs to start at the earliest age possible. Body image disturbances can begin as early as preschool, so it is important to check your own issues with body image. Children naturally absorb negative messages about diet, exercise, appearances, and your latest food peeve. They will begin to worry about their weight and think they should be dieting. Kids with a negative body image feel more self-conscious, anxious and isolated. They are at greater risk for excessive weight gain and for eating disorders, and weight-related teasing is a major basis for bullying.
For your kid's sake and your own, shift your focus from weight to health. Stop obsessing about numbers on the scale and concentrate on delicious nutrition and fun physical activity. Children don't need to work out; they need to play. Encourage physical activities and let them choose what interests them, whether is is sports, hip-hop dancing, or karate. The important thing is to get them moving. Teach them healthy eating habits with smart, tasty snacking ideas instead of counting calories or restricting their intake. Whatever our age or size, we feel better when we take care of our bodies.
Young people with a positive image of themselves feel more comfortable and confident in their ability to succeed. They don't obsess about  food, weight, or how others judge their appearance.
Nutrition and fitness make for great goals because they give us the energy to do all things that we want to do, and the health to enjoy our accomplishments.
 

Oh, The Power of Carotenoids!

We already know that foods rich in beta-carotene and lutein are crazy wonderful for us, and now we have proof that they are even better than we thought. Results from a long term study (11 years) involving over one million people show that in people who consumed the most beta carotene and lutein had the least incidences of amyotrophic lateral sclerosis (Lou Gehrig's Disease/ALS). A 15 - 20% difference from the general population.  The amount of beta carotene in a single small carrot reduces the risk by 6 - 10%. It was also shown that those who took the supplement instead showed no difference in risk than those who ate neither the foods or supplements. So, something in those foods either help protect from disease or help to metabolize the carotenoids. The best way to get your vitamins and antioxidants is by eating a diet rich in fruits and vegetables, especially dark greens. First on the list are peppers, all colors! Here are the ones that pack the most (in order):
Foods for Beta Carotene & Lutein
Romain lettuce
Kale
Collards
Mustard greens
Carrots
Broccoli
Spinach
Pumpkin & Squash (orange varieties contain the most)
Tomatoes

~ Ann. Neurol., 2013

One More Reason to Eat Less Red Meat

In April, The Cleveland Clinic published studies pointing a finger at a new hazardous chemical naturally found in red meat: Trimethylamine-N-oxide, or TMAO. TMAO is the byproduct of carnitine digestion. Carnitine is a nutrient that fuels the cells that contribute to the replication of new cells throughout the body, primarily muscle tissue. In both animals and humans, when carnitine is ingested, microbes in the intestines break down the carnitine and convert it into TMAO, which turns out to be the trouble-maker.The Cleveland Clinic's Lerner Research Institute theorizes that excess amounts of carnitine ingestion leads to accelerated atherosclerosis (hardening of the arteries).
The everyday diet can effect the amount of TMAO the gut microbes make. People who eat large amounts of meat on a regular basis produce exponential amounts of the damaging compound. Vegetarians produce none of the compound, and people who had taken oral antibiotics for other ailments, yet ate moderate amounts of red meat, temporarily produced none. It shows that the amount of natural microflora in the gut effects how much TMAO gets produced. It is believed then, that by ingesting small amounts of red meat on occasion, the production is greatly reduced, because the bacteria strain has a chance to "die off" between the culprit meals.
To make matters worse, the TMAO was found to accelerate the deposit of cholesterol on the artery walls, and the liver was found to produce fewer bile acids, which aid in removing cholesterol from the blood and depositing them into the gut, where they are shuttled out of the body. The LDL cholesterol threat is raised on all fronts.
Although carnitine is a necessary nutrient, it is found in just about everything, so deficiencies in this country are extremely rare. Unless you have a mitochondrial disorder and are under doctor's care, throw out the carnitine & choline supplements. Limit your red meats to one serving a week. How much is a serving? 3 ounces. Not much, when you consider the average steak is 14 - 16 oz. The Panera Smoked Ham & Swiss sandwich contains 4 servings of meat. The average burger joint serves up 3 servings in one sandwich.
Reducing consumption is no easy task, but it can be done by keeping conscientious of your intake. According to Walter Willet, chair of the dept. of nutrition at the Harvard School of Public Health, "eating meat only once a week can eliminate most of the risk."
  ~CSPI, 2013 

Safe Snacking on the Road

Road trip season is in full swing and driving hazards aren't the only safety issues for concern. Where ever you head this summer, don't forget to pack nutritious snacks and keep your back seat treats safe. Choose easy-to-transport, shelf-stable foods. Good choices include cereal, trail mix, popcorn, single-serve applesauce, cans of tuna, peanut butter sandwiches, fresh fruit, carrots or celery. Lunch box sizes of canned tuna can be added to fast food side salads for an economical meal that won't destroy your diet. Keep coolers and lunch bags in the back seat instead of the trunk. The environment tends to be cooler in the car, especially when the air conditioning is on. Use plenty of ice, and know the safe limits of food items. Don't let cold foods sit for more than an hour at temps. above 40 degrees. Don't keep leftovers for more than one to two hours, depending on out door temps.
Remember to wash hands often, especially when handling food, even with fast food and carry-out items. If you don't have access to soap and water, keep antibacterial wipes and hand sanitizer on board.
Keep your summer safe and fun!