Reader Question: Peanut Butter

I received an EXCELLENT question this morning from a reader. She asked:

Q: I am trying to vary my snack routine, and I keep hearing that peanut butter is a great snack to enjoy on an apple or whole wheat toast. I have avoided peanut butter in the past because it has a lot of fat and calories, but I wanted to get a dietitian's point of view. I would love to see a blog post about the health pros and cons of peanut butter and recommend certain things to look for when buying PB to keep it on the healthy side. Thanks!

A: Firstly, I completely understand the confusion surrounding peanut butter and healthfulness. Peanut butter does have a LOT of calories and fat! However, peanut butter is actually a very balanced food item when used in moderation (i.e. 2 tablespoons). While a serving of peanut butter will run you 190-200 calories, you're getting a lot for the "cost" including plentiful amounts of monounsaturated fats (those are the REALLY good fats), polyunsaturated fats (good fats!), 8 grams of protein, approximately 4 grams of fiber, and a mere 1 gram of sugar. Natural peanut butter is cholesterol-free and low in sodium. Here's a nifty chart from the USDA on peanuts and peanut butter...

 There are a few things to be aware of when purchasing and using peanut butter, however....

- Buy natural peanut butter. Peanut butter containing "hydrogenated oil" or "partially hydrogenated oil" contains trans fat (that's the REALLY BAD kind). Buying a natural form of peanut butter insures that it is trans fat-free. Check your labels and ingredient lists to be sure!

- Measure your portions! Two tablespoons is a generous portion, but peanut butter is easily a food that can get a bit plentiful in portion sizing over time.

- When adding peanut butter to a snack, pair it with a low-calorie food item as to have a healthy snack that's relatively low in calories. Examples: celery, pretzels, crackers, fruit, etc.

- Every thing in moderation. No single food should comprise the bulk of your diet or nutrient intake.

Verdict: Thumbs up! Shop smart and watch portions as always! Personally, I opt for All-Natural Jiff.

As for the diabetic diet, I'm pluggin' along. Yesterday ended up like this:

Breakfast:

1 egg, cooked in Pam (0 carbs)

1 Arnold's bread thin (1 1/2 carbs)

2 Morning Star Vegetarian sausage patties (1 carb)

6 ounces low-sugar toffee cappuccino (1 carb)

     Total: 3 1/2 carbs

Lunch:

1 serving chili (1 carb)

1 banana (2 carbs)

baby carrots (0 carbs)

1 Vita Top Muffin (1 carb)

     Total: 4 carbs

Dinner:

2 cups chicken noodle soup (1 carb)

1/2 acorn squash (2 carbs)

2 tsp Splenda brown sugar (1 carb)

2 Tbsp Smart Balance Light (0 carbs)

     Total: 4 carbs

Snack:

6 wheat tortilla chips (1 carb)

1/3 avocado (0 carbs)

3 more days of diabetic dieting! Have a great night, thanks for reading!

P.S. Meredith: I am not a CDE...yet! I am working on racking up the hours to sit for the CDE exam and I work with a population where I see a LOT of diabetics. I hope to get become a CDE within the next 2 years and I am SO excited about it! As passionate as I am about weight loss, I LOVE working with diabetics. It is fascinating!

Hm, is that -really- what I ordered?

When you order this....

...are you disappointed when you get this...?

Are YOU disappointed when your indulgence is sub-par in appearance when compared to your envisioned order?


I'm tellin' ya...advertisement is moooooney in the literal and urban sense of the term. 


The objective: sell, sell, sell.
The result: Chew, swallow, repeat. *Head scratch and guilty eyes*


I have had patients tell me that they've been sitting at home, in for the night, see a commercial advertising xyz fast food item come across the TV screen, and before they know it...they're on their way to go get said xyz fast food item! Voila. Advertisement is MONEY, as in the literal and urban sense of the term.



Growing up, I babysat for a mother who worked in food photography, or "food modeling," as she called it. Just as models aren't naturally primped and primed...nor are burgers or burritos, PEOPLE! And let's just say, this mom was in one heck of a well-paid position and could readily point out the commercials featuring her "models". As I recall, I was paid $8 an hour -- big bucks way back when, ya know. She hit the jackpot in her career, especially with the continual economic return fast food brings to the world, wouldn't you say?



I am a believer in knowledge being power. So maybe, just maybe, with the following knowledge, you can reach deep for the power to just say...NO! 'Cause as you'll see, that burger you see isn't even edible...


How to photograph a (nearly) irresistible burger:
· When shooting a bun with sesame seeds, carefully arrange them with glue and tweezers.
· Use waterproof spray on the surface so it won't get soggy.
· Cook just the outside of the meat and leave the center raw to keep it plump and moist.
· Paint the burger with oil and brown coloring.
· To make grill marks, brand the meat with a hot metal skewer.
· Use paper towels to make a diaper for the meat so no juices leak on the bun.
· Find an attractive lettuce leaf with no brown spots.
· Use only center slices of the best tomato.
· Spray the tomato with a mist of water and glycerin to keep it looking fresh.

And on a completely unrelated note...


A new study out states that stressful times can produce favorable change, negating the "comfort food" theory. Increasing levels of stress and change actually caused people to choose unfamiliar products. It's a really interesting study, read more here.

Yesterday's intake ended up like so:

Breakfast:

1 1/2 cups Cheerios (2 carbs)

1 cup skim milk (1 carb)

QT fat-free cappuccino/coffee (1 carb)

     Total: 4 carbs

Lunch:

Lean Cuisine Shrimp Stir Fry (2 carbs)

small apple (1 carb)

1 wedge Laughing Cow Light (0 carbs)

1 cup Waldorf Salad (1 carb)

     Total: 4 carbs

Snack:

1 pear (1 carb)

1 Vita Brownie (1 carb)

     Total: 2 carbs

Dinner:

2 cups tossed greens (0 carbs)

1 Tbsp Asian Sesame Ginger Dressing (0 carbs)

1 cup whole wheat rotini (3 carbs)

3 ounce chicken breast (0 carbs)

3/4 cup organic marinara sauce (1 carb)

1 ounce mozzarella cheese (0 carbs)

     Total: 4 carbs

Snack:

1 cup skim milk (1 carb)

2 graham cracker squares (1 carb)

     Total: 2 carbs 

Happy weekend to all and to all a Happy Friday night! Go Illini!

P.S. Thanks for the blog idea, Erin...it was fun!

Blog topic request: sleep and diet

Our friend Lena requested a blog topic: sleep and eating. She asked, "How does sleeping tie into what/how you eat? Is there really much of a connection?" Lena, I'm so glad you asked!

Yes! There most definitely is a connection between sleeping and what and how one eats. There has been a lot of recent research focused on sleep and diet/weight/nutrition with the ever expanding obesity epidemic.

What's the deal? There's lots of theories and ideas, let's discuss.

Scientifically speaking, hormones such as leptin, ghrelin, and cortisol can become out of whack with insufficient sleep. Leptin is the hormone playing a central role in fat metabolism; ghrelin is a hormone counterpart to leptin, which stimulates hunger -- increasing before meals and decreasing after meals; cortisol is a hormone commonly referred to as the "stress hormone", which helps the body use sugar (glucose) and fat for energy (metabolism). A lack of sleep triggers a wave of reactions in the body that begins with the hormones mentioned above. This results in the body waking up exhausted and craving fat and carbohydrates, says Dr. Joseph Koninck, director of the University of Ottawa's Sleep Research Laboratory. There is no doubt that the hormones which control appetite are effected by insufficient sleep [1]. So, sleep more!

Basic math would also lead any logical person to the conclusion of less hours awake leads to less hours of eating, and thus, less calories consumed. Makes sense, doesn't it?

Those staying up late to watch TV, catch up on emails, or surf the Internet are more often than not consuming high-calorie foods. When you eat late at night, Dr. Koninck suggests one's sleep is more fragmented due to the body's digestion process. Lack of deep sleep can also cause a drop in the "satiety hormone", leptin. This can cause excessive hunger the following day, even after eating. All the while, ghrelin, the "hunger hormone", is rising...setting one up to overeat [1].

Stanford University connected a lack of sleep to the rise in obesity back in 2004. Their 15-year study of 1,024 volunteers with sleep disorders found that individuals sleeping less than 4 hours a night were 73% more likely to be obese [1]. If you don't have time to sleep, you certainly don't have time to cook or eat properly, right?

Think YOU'RE getting enough sleep? Maybe not!

In 2006, University of Chicago researchers found that while adults may be in bed for 7.5 hours, the average woman slept for 6.7 hours, while men enjoyed a mere 6.1 hours of rest [1].

How much sleep does one need? Follow these steps to find out...

1. Set a bed time. Calculate back 7 1/2 hours from the time you need to get up to figure out what time that bedtime ought to be.

2. Go to bed 15 minutes earlier every day. Make note of what length of sleep leaves you feeling refreshed and awakening without the use of an alarm clock. This is your optimum length of sleep -- likely between 7 1/2 and 9 hours each night.

3. Keep a journal. Track when you go to bed, when you get up, any restless periods, when you ate and exercised before bed, whether or not you napped, and if so, for how long.

4. Keep on this schedule! Your body and waistline will thank you!

Key points to remember:
- exercise 30 minutes daily, but not within a few hours of your bedtime
- keep your bedroom a place for sleep and sexual activity only
- get into a pre-bed routine (i.e. bath, music, reading)
- DO NOT check email, watch TV, or play video games before bed -- it can leave you sleeping restlessly or unable to get to sleep
- cut out caffeine in the afternoon and evening hours
- DO NOT go to bed on a full stomach OR hungry
- use alcohol in moderation, and not as a sleep aid!

I have to say, I may ace this test. Mark and I climb into bed around 9:40 every night. My alarm goes off at 6:22 am, which is when I get up, so long as Lily has a restful sleep, too. Generally, I feel refreshed and ready for the day. While I still require one dose of caffeine and an alarm clock, I think we happily master the sleep routine.

What time is your bedtime? Are you often tired? What gets in your way of getting more sleep?

[1]. Beun, Chown, Julie. Dozing to diet: Sleep as a diet aid works, research shows. Canwest News Service. September 18, 2009.

Simple Sugars and More Crock Pot Love...

Blog topic request: simple sugars.

My friend -- we'll call her Jenny -- is pregnant! Jenny went for her oral glucose tolerance test (OGTT) in her second trimester, per protocol, to check for gestational diabetes (GDM). Gestational diabetes shows up in approximately 4-5% of pregnancies and is marked by elevated blood glucose due to elevated hormone levels, affecting insulin secretion. Insulin is the hormone responsible for decreasing blood glucose (sugar) in the blood. Gestational diabetes is diagnosed when the body cannot make enough insulin to keep blood glucose levels within safe ranges for both mother and baby.

While Jenny was not diagnosed with GDM, she was told to stay away from "simple sugars" after a slightly elevated 2-hour blood glucose reading during her OGTT. So, she wants to know what carbs to include and which to exclude.

As far as "simple carbohydrates" things that come to mind include: soda, juice, sugar, syrup, candy, honey, chocolate, desserts, white flour, etc.

"Complex carbohydrate" are the "good carbs," meaning they do not as readily (and quickly) increase blood glucose in the body. When fiber is included in a food we can consider it more complex as fiber causes a "slow release" of sugar. Often, fiber-containing carbohydrates are given a "net carb" count, meaning the grams of fiber are subtracted from the total grams of carbohydrates giving the "net carbs," and thus "lowering" the actual effect of carbohydrate on blood glucose.

So, complex carbohydrates would include: whole grain cereal, pasta, and rice, oats, beans, legumes, and fruits and vegetables. So basically, anything that's not a sugar or refined : )

Because I'm a huge supporter of a diabetic meal patterns (consistent carbohydrates), I recommend to insulin resistant individuals a slightly modified diabetic meal pattern of approximately 60 grams of carbohydrates per meal with a night time snack consisting of both carbohydrates and protein (approx. 15-30 grams of carbohydrates). Adding in morning and afternoon snacks containing approximately 15 grams of carbohydrates is optimal, as well.

For our purposes, forget about "net carbs" and focus on labels and "total carbohydrates" -- grams. By controlling the amount of glucose we're putting into our bodies, we can control (the best and only way that we can) the amount of sugar going into our blood. Hence, any individual with insulin resistance, I recommend following this regimen (or a modification of this regimen).

Carbohydrates are essential and thus, the backbone of any diet. Even a diabetic diet contains mostly carbohydrates. And really, a diabetic meal pattern is simply another means of explaining a HEALTHY, BALANCED DIET! Ideally, all of our meals are comprised of carbohydrates, fats, and protein. In the case of carbohydrate control, the aim is to meet, but not exceed, the recommended carbohydrate intake and use protein and fat accordingly.

What might 60 grams of carbohydrates LOOK like? Good question!

Breakfast:
2 slices of whole wheat toast
with Smart Balance or peanut butter
1 small banana
1 egg or Egg Beaters
coffee with creamer

AM snack:
apple and 1 oz. low-fat cheese

Lunch:
2 oz. turkey and cheese sandwich on whole wheat
1 Tbsp light mayonnaise
1 serving of baked chips
1 oz. of almonds
string cheese

PM snack:
low-fat yogurt with 1/4 c. granola

Dinner:
1 c. whole wheat pasta
1/2 c. marinara
3-4 1 ounce meatballs
salad with light dressing

Snack:
6-8 crackers with cheese or peanut butter

"Jenny" -- I hope this helps! I'm here to help...just ask : )

And in my crock pot last night was a winner, and rich in complex carbohydrates! Can't-Hardly-Cook Chicken Parmesan! Before work, I threw in 5 chicken breasts which I had rolled in Egg Beaters and then in a mix of bread crumbs, Italian seasoning, salt, pepper, and garlic powder (lightly brush with olive oil the bottom of your crock pot first). I then layered 2-3 slices of light mozzarella over the top, and dumped on 2 jars of Classico marinara. Cooked on low all day and added it atop a portion of whole wheat linguine. It was divine! The chicken fell apart it was so moist...delicious!

I've got tonight's dinner cookin' up now -- chicken tortilla soup! Yum! Recipe review (and pictures) later!

Tax the people, not the products.

I think this idea is more feasible than taxing products. However, I don’t advocate BMI as an indicator of weight status. So, what gives? I’m not sure. Weigh in, folks. Pun intended : )

Undoubtedly, taxing “unhealthy” foods will lead to a further socioeconomic gap between the rich and the poor as such taxes would more proportionately affect the poor than the rich. I’m way too liberal to support such a thing – sorry, Oklahoma and your redness. But how can we quantify an American “fat enough” to be taxed? Hmm.

Many of America’s large companies and corporations reward employees for healthful actions. A friend who recently visited was given a health coach with whom she speaks with over the phone on a regular basis. She’s started keeping food records and reporting them to the coach. After my initial reaction of, “Health Coach? Can I see some credentials?”…I saw our friend recording her intake, despite our not-quite-ideal intake each day. The incentive? Money! Talk about a win-win…or at least that’s how I see it. Same goes for working out. Record your hours in the gym and receive monetary reward for your efforts. Suh-weet. Similarly with husband’s workforce, those employees who fill out the Health Questionnaire are rewarded monetarily. And they’re on the clock while they fill them out – again, win-win! Here’s the real kicker: make and keep regular preventive doctor appointments and earn money for doing so (i.e. dental exams, colonoscopies, and mammograms). Sound insane? There’s companies out there paying their employees for maintaining their health. Hard to believe there can be such extremes in the world.

More and more companies are building gyms with employee-only access, free of cost to employees. Husband’s work is hiring a Certified Diabetes Educator (CDE) next year, even. Seemingly, if you want the support in weight-loss and health endeavors…they’re at most people’s disposal -- especially those in corporate America. If we could get cafeterias on board with palatable (maybe even delicious…), nutritious food, maybe we’d see some overall health benefits.

Anyways. Rant over. If the US were to tax the fat – what criteria would their “fatness” be based off of?

…Waist-to-hip ratio?
…A modified Metabolic Syndrome (2-3 qualifying criteria versus the current standard)?
…A BMI greater than ______? What do you think?

P.S. I still advocate a sales tax on sugar and high-fructose corn syrup sweetened soda!
P.P.S. Thanks for the blog topic request, Erin...it was a great one!

Lunch slump much?

I got a blog request this week from my friend up in Chicago. She wants to know lunch and snack ideas, as well as times of the day to be eating. Kristin, here you go…it’s a long one!

Eating right while managing a busy career and life can certainly be a challenge, but it’s also certainly very manageable if you keep things fresh, exciting…and plan ahead! As far as times of the day to be eating, this certainly varies on an individual basis. Personally, I bring with me everyday to work a snack to have before lunch, as well as one to have after lunch, which is typically in the car on my way home from work.

Ideally, I don’t recommend going more than 5-6 hours without eating. And 3 smaller meals with 2-3 healthy snacks a day is a great routine to get into. However, listening to your body is extremely important as your body will tell you when it’s hungry. If you’re not hungry, save the snack or have a later lunch. No reason to eat when you’re not hungry. Unless, of course, you’re my husband and refuse breakfast…in which case I recommend stock-piling a box or two of granola bars or cereal in your desk drawer. I force Mark to do this, and he typically has a mid-morning breakfast at work each day. The times at which you eat during the day should fit with your schedule. Find a pattern that works for you and be flexible. Packing things that aren’t too messy, labor-intensive or time-consuming to prepare ahead of time is also key.

Make snacks satisfying – include both carbohydrate and protein in a snack so that they are more satisfying and filling. Great snack ideas include:

- apple slices dipped in ½ c. fat-free yogurt

- 1 ½ sheets of graham crackers and 1 c. low-fat/fat-free milk

- 1 medium banana and 1-2 Tbsp peanut butter

- small handful of almonds

- apple and a 1 oz. slice of cheddar cheese

- string cheese and wheat crackers (6-7)

- a slice of bread or 6-7 crackers with 1-2 Tbsp peanut butter

- a high-fiber granola bar

- 1 serving of animal crackers and an 8 oz. glass of milk

- a Luna bar

- a fat-free/sugar-free pudding cup

- 2/3-3/4 c. cottage cheese and peaches/pineapple/melon

- 2-3 Tbsp hummus and 6-7 crackers

- 1 oz. meat and 1 oz. cheese with 6-7 crackers

- carrots, celery, cucumber, and bell pepper slices with 2 Tbsp light ranch dressing

…to name a few ideas!

As for lunches, here’s some ideas. Those asterisked have recipes below! Be creative…plan ahead…enjoy!

- almond butter and apple slices on wheat bread

- tuna salad in a pita

- chicken salad flatbread (Flatout is a popular, healthy brand)

- crab salad in a whole wheat, high-fiber tortilla

- egg salad* sandwich on whole wheat

- cracker sandwiches made with 2% cheese and lean luncheon meat (turkey, ham, roast beef, chicken)

- cold whole-wheat pasta salad with low-fat Italian dressing (include 2% cheese cubes, turkey pepperoni, salad peppers, olives, bell peppers, artichoke hearts, onion, and cherry tomatoes

- cherry tomato, mozzarella, and fresh basil pita with Flaxseed Lemon Vinaigrette*

- BLT sandwich on whole wheat*

- pear and Swiss cheese sandwich on whole grain bread with Flaxseed Lemon Vinaigrette

- taco salad with 1 serving of whole grain tortilla chips

- grilled mozzarella and tomato sandwich on whole wheat

- Chicken Caesar salad pita (use bagged low-fat Caesar salad mixes – just add grilled chicken strips!)

- Pin wheels – roll-up luncheon meat, cheese, veggies, and condiments in a tortilla and cut into rolled bites held together with toothpicks

- Cold pizza!

- Leftovers!

Other suggestions:

- Pre-mix mayonnaise made with canola oil (see Monday’s blog) with yellow, brown, or honey mustard to mix delicious flavors…and cut out fat and calories!

- Make your lunch the night before.

- Commit to trying a new lunch each week

- Aim to make your co-workers jealous of your packed lunches – it’ll happen if you put in a little effort!

- Include something you love – if you’re a salty kinda person, opt for a bag of baked chips for a side to your meal, and if you’re a sweets kinda person, opt for a small cookie or pudding cup to compliment your meal

Recipes (taken from The Flexitarian Diet by Dawn Jackson-Blatner)

Egg Salad

1 boiled egg, chopped**

2 boiled egg whites, chopped**

2 tsp. mustard

1 Tbsp light canola mayonnaise

1 stalk celery, chopped

½ c. cucumber, chopped

Dash of pepper

2 slices of whole wheat bread

Mix the ingredients together and spread onto bread.

**Substitute tofu for the egg for a vegetarian meal!

Nutrition Information: 310 calories, 11 g. fat, 693 mg. sodium, 5 g. fiber

BLT (Balsamic, Lettuce, and Tomato) – This is a favorite of both mine and my parent’s!

4 Tbsp hummus

2 slices of whole grain bread, toasted

¼ avocado, mashed

Romaine lettuce

Tomato, sliced

1 Tbsp balsamic vinegar

Spread hummus on one slide of toast and avocado on the other. Top hummus with lettuce and tomato, and drizzle with vinegar. Close sandwich and enjoy!

Nutrition Information: 370 calories, 15 g. fat, 434 mg. sodium, 9 g. fiber

Pear and Swiss Sandwich

2 slices whole-grain bread, toasted

1 small pear, thinly sliced

1 oz. (1 slice) Swiss cheese

2 tsp. mustard

Nutrition Information: 300 calories, 6 g. fat, 440 mg. sodium, 9 g. fiber

Universal Lemon-Flax Vinaigrette

¼ c. lemon juice (1-2 lemons)

¼ c. flaxseed oil

¼ c. white balsamic vinegar

1 Tbsp Dijon mustard

1 clove garlic, minced

Salt and pepper to taste

Whisk all ingredients together. Keep in fridge up to 7 days.

Nutrition information (2 Tbsp): 88 calories, 9 g. fat, 59 mg. sodium, 0 g. fiber

Get to packin’!

Eat This, Not That: Mayo

I had a blog topic request from my amazing mommy. So, mom, here you go!

Her topic proposal: Mayo with olive oil. She said in an email, “I’ve seen it advertised and on the shelf today. Us consumers will need to know it it’s good because it touts the words olive oil. If it is indeed beneficial, how much?”

Simple answer: It’s a condiment that contains calories, fat, and in some cases cholesterol. It should be used in moderation.

Reality, however, is not omission from the diet. So, let’s discuss.

Between the choices offered by Hellmann’s, my recommendation in order of “dietary preference” would be:

1. Hellmann’s Canola Cholesterol-Free
2. Hellmann’s Low Fat
3. Hellmann’s Light
4. Hellmann’s with Olive Oil
5. Hellmann’s Real Mayonnaise

The logic?

The lowest option calorically is the low-fat Hellmann’s measuring in at 15 calories and 1 gram of fat per serving (1 tablespoon). The problem with it is the ingredients – water and modified cornstarch being the two main ingredients. Also, the sodium (while not high) is higher than any other Hellmann’s product. It is also the lowest in “good fat” – mono and polyunsaturated fatty acids (MUFAs and PUFAs).

Hellmann’s Canola Cholesterol-Free comes in as #1 in my book because it is 50% lower in calories than Hellmann’s Real Mayonnaise, contains no saturated fat, no cholesterol, and is lower sodium than the Hellmann’s made with olive oil. The olive oil product contains 5 more calories than the canola product and 5 milligrams of cholesterol, as well as 0.5 grams of saturated fat. Also, the olive oil product is not made of pure olive oil, but also contains soybean oil. Further, when you log-on to www.hellmanns.com, the olive oil product is asterisked and noted to not contain olive oil. If that’s confusing and unclear to a dietitian, it’s certainly unclear to consumers.

Canola oil is a heart-healthy oil and inexpensive. It offers similar MUFA and PUFA content as olive oil, and can be used diversely in cooking and baking.

Mom: Buy the Hellmann’s Canola Cholesterol-Free. Love you!