Peanut Butter: Fun Facts

There is much to be said about peanut butter: some people dislike it, but many people love it. America seems to be hooked on Peanut butters creamy, savory, and slightly sweet flavor.  I, myself, believe that it is delicious and that it pairs well with almost anything.

Considering that it is a major staple in the diet of most college students, I decided to do a little research to figure out what peanut butter is all about.

Fact 1: most peanut butter is not natural

Unless a certain jar of peanut butter in the grocery store specifically states that it is “all natural”, it is more than likely to contain added sugars, hydrogenated oils, and salt. Food companies do this to help stabilize peanut butter on the shelf. Natural peanut butter requires stirring and refrigeration upon opening. However, the natural kind is made purely of ground peanuts and does not contain additives. This peanut butter tends to have a richer peanutty taste. I would recommend that anyone who is feeling a bit adventurous to deviate a bit and give the natural peanut butter a try.

Fact #2: Peanuts are not nuts!

Contrary to popular belief, peanuts are not nuts. They are considered to be legumes since they are grown underground and are considered a part of the same family as peas and other beans. Other nuts such as walnuts and almonds grow on trees and  are thus considered to be true nuts(1).

Fact #3: Powerhouse of Nutrients

While peanut butter is not a complete protein, it is an excellent source of many essential amino acids, as well as fats,fiber, vitamins, and minerals. A serving of peanut butter, when paired with whole wheat bread, can provide a complete protein meat alternative to any vegetarian  It is can also make a nice, filling snack due to it;s protein and fat content. Like anything, however, moderation must be kept in mind when enjoying this delicious concoction.

Fact #4: antioxidant activity

Peanut butter contains a great deal of Vitamin E, which is a fat-soluble vitamin that has known antioxidant capabilities. This in effect may reduces one’s risk for cancer and other metabolic complications.

Fact #5: Plumpy’nut

Peanut butter serves as a base for a therapeutic ready-to-use food called Plumpy’nut. This supplement is rich in calories and nutrients(provided by the peanut butter) and is used mainly to help underweight, malnourished children in developing countries(2). Peanut butter’s uses extend beyond the enjoyment of its taste and actually acts as a therapeutic tool in helping malnourished children become healthy again.

Overall, peanut butter is pretty fantastic. It remains the majorly consumed “nut” butter in the United States, but other types like almond, walnut, pecan, macadamia, and hazelnut are gaining popularity. These nut butters, like peanut butter, are nutty, rich, and full of flavor. They possess many of the same nutritional attributes as peanut butter does. Their differences lie mainly in their fat content. Nut butters are notorious are being higher in mono and polyunsaturated fats, whereas peanut butter is higher in saturated fat. Both types of fat are essential to the human body, but research has shown favor to the mono and polyunsaturated fats to hold more benefits to the body than saturated fat.

To all peanut butter lovers out there, please enjoy it in moderation and do not be afraid to venture out and try other types of nut butters!

 

-Dorothy Nugent

Sources

1.National Peanut Board. 2006-2012. Accessed on 12/26/12. Available at:http://www.nationalpeanutboard.org/classroom-funfacts.php

2. Plumpy’Nut. Nutriset. 2010-2012. Date Accessed: 12/26/12. Available at: http://www.nutriset.fr/en/product-range/produit-par-produit/plumpy-nut-ready-to-use-therapeutic-food-rutf.html

 

5 Pillars of a Healthy Meal

We are all pressed for time. Whether you are a busy college student, a frazzled mother, or full-time employee, it may seem impossible to create balanced, healthy meals for yourself, your roommates, or your family every weeknight. However, with a few tricks and some time spent planning ahead, it is possible to have a wholesome meal at least three times a week!

The 5 Pillars of Quick and Healthy Meals

 1) Plan, Plan, Plan Ahead!

- Decide what meals you want to prepare that week and make a list of what you will need from the store (this prevents multiple trips throughout the week).

- Plan for one big shopping trip for the weekend, and then another about halfway through the week (say, Wednesday) to restock on produce.

2) Chop Away!

- For meals that require fresh fruits and veggies, do the chopping ahead of time and store chopped onions, bell peppers, carrots, broccoli etc. in the refrigerator.

- Precook grains ahead of time: cook pasta, rice, barley, and other grains a few days before your meal. Reheat with a tablespoon or so of water in the microwave.

3) Measure it Out!

- Portion out ground meat and sauces in 1-2 cup portions right after grocery shopping so you do not have to thaw out more than you need.

- Freeze chopped onion, chopped peppers, etc. in separate ziplock containers.

4) Pre-heat, Pre-line, Pre-cook

- Heat sweet/white potatoes in microwave 5 min on high to soften before roasting to cut cooking time 20 min, wrap in plastic wrap before cooking.

- Use slow cookers liners and aluminum foil over baking sheets and pans to accelerate clean up time.

- Buy whole chickens when they are on sale: cook in a large pot of boiling water for about 30-40 minutes, or until the meat turns white. Shred the meat a fork (or your hands if its cool), discard the bones and skin, and freeze in 1-2 cup portions for quick quesadillas, chilies, salads, and more! (check out this link for a how-to http://www.youtube.com/watch?v=CaHihR9M1e0)

Bonus: add freshly grated pepper, a few cloves of garlic, a roughly chopped onion, and some roughly chopped carrot to the pot. Reserve the water, cool completely in the refrigerator, and skim the fat from the top. Voila! Freshly made chicken broth that you can freeze for later use in soups and other dishes

Note: make sure when you make broth that you include the bones and the skins in the cooking process, that’s where all the flavor comes from!

5) Make the Freezer Your New BFF

- You can freeze almost anything, including veggie broth, lemon/lime juice, wine, egg whites, grated fresh ginger (1 Tbsp portions topped with water), minced garlic (1 Tbsp portions topped with water), homemade pasta sauce, green onions, tomato paste, premade casseroles, and chipotle chilies in adobo sauce.

- Freeze extra tomato paste and lemon juice in 1 tablespoon portions in ice cube trays for a few hours, pop them out, and store in ziplock freezer bags for later use.

- When freezing, be sure to use freezer ziplock bags or airtight freezer containers and press as much air out as possible.

- Most foods will last up to 6 months, but are at best quality before 3 months

- Keep a piece of notebook paper or a white board next to your freezer with a list of what you have and dates of when the foods where frozen to keep track of what you have

Now that you have your veggies pre-chopped, your meat proportioned or precooked, your potatoes pre-heated, and your freezer stocked, you can prepare most healthy meals in 30 minutes or less!

-Megan Solloway

‘ Tis The Season to Fall in Love with Pumpkin

‘Tis the season to Fall in Love with Pumpkin

By: Kait Keegan

It seems like pumpkin is everywhere this time of year! You can grab a pumpkin spice latte from Starbucks, enjoy pumpkin pancakes at IHOP, snack on some pumpkin bread at DHall or grab one of Mr. J’s pumpkin bagel at Dukes. While most of us would consider this pumpkin craze to be a seasonal infatuation, the nutritional benefits obtained from eating pumpkin may be just enough to make you fall in love.

What is Pumpkin?

Pumpkin is a squash harvested in the fall. It is a super food which is high in fiber, protein and minerals but low in calories. Pumpkin contains Carotenoids which have been linked with various health promoting qualities.  Benefits of consuming foods rich in Carotenoids include improved eye health and reduced risks of heart disease and cancer.

Canned pumpkin can be used all year and contains most of the benefits of fresh pumpkin!

 Healthful Ways to Enjoy Pumpkin

Pumpkin is nutrient dense and will enhance any treat or meal to which it is added. Yes, even pumpkin pie packs in the benefit of eating pumpkin! There are also plenty of ways to modify your favorite pumpkin treats to absorb all of the nutrients and flavors of pumpkin, while having lower caloric content.

Try a Pumpkin Smoothie!

Use left over fresh pumpkin or canned pumpkin to make this tasty treat! Mix together fat free milk, nonfat vanilla yogurt, cinnamon and a dash of pumpkin pie spice in the blender!

* This recipe courtesy of the Academy of Nutrition and Dietetics.

 Spicy Pumpkin Hummus        

* This recipe courtesy of organicauthority.com

 

Ingredients 1 can worth (12-15 ounces) of dried organic chickpeas (preparation instructions) 2 organic garlic cloves, minced 1/4 cup lemon juice 1/4 cup water 3 tablespoons tahini 1/2 cup worth (6-8 ounces) of freshly pureed organic pumpkin 1 teaspoon organic cumin 3/4 teaspoon salt Organic cayenne pepper to taste 1/3 cup olive oil Method

Place chickpeas, garlic, lemon juice, water and tahini in food processor. Whirl until smooth. Add pumpkin, seasonings. Whirl. With motor running drizzle in olive oil until blended. Taste and add more lemon juice or cayenne pepper if needed.

* photo courtesy of onceuponacuttingboard.com

 

Consulted Sources:

http://www.bewellbuzz.com/nutrition/pumpkin-health-benefits/

http://www.eatright.org

http://www.livestrong.com

http://www.organicauthority.com/eco-chic-table/10-ways-to-use-and-eat-organic-pumpkins.html

 

Locavorism

Locavorism

 

Locavorism is a word used to describe someone who is interested in eating only locally grown food, as opposed to food that has to travel long distances before it arrives on your plate.  This dietary habit has become increasingly popular over the past decade and has been facilitated by the appearance of farmers markets. As more people are uptake this idea, it is becoming clearer just how great eating locally truly is for you. Here’s why:

• Fruits and vegetables are fresh, in season, and are picked at the peak of ripeness. They contain the greatest amount of vitamins and minerals when they are just harvested. Produce found in the grocery store is liable to have traveled hundreds of miles after being picked prematurely. The average carrot travels 1,838 miles from its harvesting source to your dinner table. In that time it takes to reach its destination, grocery store produce has lost about 45% of its nutrient composition. By buying local produce, you would be decreasing that transit time and increasing the amount of nutrients obtained.

 

• Animals grown locally are typically better cared for than the animals that are raised on a commercial-scale. With better treatment and a better diet, local meats are typically leaner and have less fat. The fat that they do have is higher in omega-3’s, which have been suggested to be extremely beneficial for the human body.

 

• Local produce will lack the heavy chemicals and pesticides used by commercial farms. Pesticides are a potential carcinogen so if there are any residues leftover on produce then that will negatively impact your health.

 

• Local food has a significantly less chance of containing harmful food pathogens.  The lack of longer-term transportation time does not allow harmful pathogens to grow and spoil the crop. Also, you will know where your food is coming from and how it was grown or raised by buying it locally.

 

Overall, buying your food locally, whether it is from your neighbor or at the farmers market, connects you with the people in your area and helps to develop a greater sense of community.

 

If the locavore lifestyle appeals to you, further information can be found at http://www.eatlocalchallenge.com/

 

Also, you should check out these other resources for different spins on the pros and cons of eating locally:

Food, Inc

Forks Over Knives

Dirt: The Movie

Animal, Vegetable, Miracle by Barbara Kingsolver

The Omnivore’s Dilemma by Michael Pollan

 

 

 http://cnpnc.org/index.php?option=com_content&view=article&id=8%3Alocal-food&catid=6%3Alocal-food&Itemid=20&limitstart=3

 http://slorker.com/wp-content/uploads/2010/07/locavore.jpg

http://www.eatwild.com/healthbenefits.htm

http://www.examiner.com/article/institute-of-food-research-45-percent-nutrient-loss-grocer-vegetables

 

Cook Out Is It Really A Cook Out?

 

 

 

 

 

 

By: Courtney Anaya

A private, fast food chain restaurant originated in Greensboro, North Carolina is slowly making its way up north.

Cook Out, on East Market Street, has been spreading throughout Virginia, and there is currently one in the JMU community. The restaurant conveniently features a double drive-through and outdoor seating.  As for their food it includes popular hot dogs and hamburgers representing North Carolina barbeque.

Opening in 1989, Cook Out has been serving a very diverse population at all different times through out the day. Unlike McDonalds or Burger King, Cook Out food does not taste fake or processed, a consumer will get that North Carolina backyard barbeque taste when biting into a burger, hot dog, fries, or anything else in the menu. However, a restaurant goers needs to be aware about the downside to this restaurant. The downside is the nutrition facts, and the numbers of each food item are extremely high. Even though Cook Out has great tasting North Carolina barbeque food, it is not recommended due to the sky rocketing caloric, saturated fat, and trans fat numbers.

            Let’s delve deeper into Cook Out food and see what these towering numbers are all about in some of their popular food items. A traditional cheeseburger is loaded with 445 calories, 24 grams of total fat, 6 grams of saturated fat, and 742 milligrams of sodium. Surprisingly, Cook Out’s seasoned fries contain higher numbers. There are 590 calories, 38 grams of total fat, 20 grams of saturated fat, and 1410 milligrams of sodium. Cook Out is also famous for their 25 varieties of milkshakes, but the milkshakes just contain as much fat and calories compared to the cheeseburger and fries! A mint chocolate chip shake has 760 calories, 36 grams of total fat, 24 grams of saturated fat, and 320 milligrams of sodium. When a person consumes high fat and high caloric foods, it puts his or her health at a high risk of developing heart problems, diabetes, and gaining an excess amount of weight.

            According to the American Dietetic Association a person should not consume more than 2,000 calories a day. Note that a daily calorie intake will differentiate from person to person; this is due to genetic make up, and his or her current height and weight as well as energy expenditure. If a person were to eat a meal from Cook Out, which may consist of a cheeseburger, milk shake, and some fries the amount of calories consumed in one meal would be over 2,000. Total fat intake should be 20-30% of the total calorie intake and saturated fat should be no more than 6 grams of saturated fat a day (this includes trans fat as well). Saturated fats are not beneficial for the body because there are no individual double bonds between the carbon atoms of the fatty acid chain. With the lack of double bonds between carbon atoms, it creates food to be extremely oily and greasy. When a person consumes foods high in saturated fat they can be at risk for heart disease and obesity. Monounsaturated and polyunsaturated fats are considered to be the “good fats.” Polyunsaturated and monounsaturated (also known as omega 3 and 6 fatty acids) have double bonds between the carbons, and during metabolism the body doesn’t have to create as much energy to break down these fats. Some examples of unsaturated fats are the different types of oils: olive oil, sunflower seed oil, and avocado oil. These fats can also help protect the heart from arrhythmias and can be used as an anti-inflammatory. As for sodium, a person should not consume more than 1,000 milligrams a day. Each of Cook Out’s items are either half of 1,000 milligrams or over it. An excess of sodium can also lead to health problems. A person will gain an extreme amount of water weight because the cells in the body will try to consume as much water from the body to prevent dehydration; this is also a reason as to why some people will become very thirsty after eating a salty meal. As for the arteries, blood will have a tougher time traveling throughout the body. Due to the difficulty of circulating blood a person can have increased blood pressure and develop heart disease. Overall it is important to not consume any high numbers of calories, total fat, and sodium due to the damage that can be done.

The reality of eating fast food is frightening as to what it can do the health of a person. Consumers need to be smart in choosing where to eat food and if he or she does stop at a Cook Out it would be a wise decision to order the salad over the milkshake and fries. Also, each Cook Out should have nutritional information on all their products. Another important reminder, exercise should be incorporated daily for at least 30 minutes to help the body burn off the calories and fats, and to maintain a healthy image!

Cook Out

Beneficial and Tasty Hydration

 

            Everyone knows that water is essential to life.

In order for the human body to properly function we need roughly 2.2-3.7 liters of water per day (depending on height and weight). If you exercise rigorously, you probably need more. Here’s a good hydration calculator for students and adults: http://www.hydracoach.com/calculation/index.html.

So what are the benefits of water? Why should we drink enough? How can I spruce up my everyday water to make it tastier? Let’s find out…

             Our bodies contain between 55-85% water depending on our size. This water is our lifeline: it carries nutrients to the blood, muscles, lungs, and brain. It also transports oxygen to all cells in the body, removes waste, and protects our joints and organs.  Studies have shown that drinking optimal amounts of water boosts brainpower by as much as 30%.  Water has also been shown to prevent migraines, fight fatigue, ward off heart disease, and boost metabolism.

            If the benefits alone aren’t enough to convince you how important proper hydration is, let’s talk about dehydration.

Dehydration can be caused by inadequate amounts of water intake and excessive vomiting, diarrhea, and sweat.  Coffee, certain prescriptions, and alcohol can also deplete water stores in the body. Your body will let you know it’s dehydrated first by signaling extreme thirst and decreased urine output. As dehydration status continues, symptoms include dry mouth, muscle cramps, nausea, vomiting, heart palpitations, and lightheadedness. If your body does not get the water it needs vital organs will start to shut down.

            So, now that you know how important water is to your health, lets get to the good stuff.

How can we make our water a little bit more exciting and tasty? It’s quite simple to create naturally flavored water using fruit (which, along with vegetables, have a high water content and can contribute to your daily water intake). Grab a pitcher and add one of the ingredient combinations below to create your own naturally flavored water:

 

–Blueberries with a packet of Stevia sweetener

–Orange and mango slices with a packet of Stevia

–Pineapple and mint

–Raspberries and lime

–Cucumbers and raspberries make a surprisingly good combination

–Lemons or limes, or both!

Use as much frozen or fresh fruit as you would like to create a tasty flavor!

**Put the ingredients in the pitcher first and then add water. Let it sit in the refrigerator over night to soak up the nutrients and flavor! **

Fruit filled ice cubes

To make fruity ice cubes first boil water in a pot and then let cool. Pour the water in an ice tray and place fruit such as blueberries, raspberries, or strawberries in each compartment of the tray. Let freeze over night for pretty, tasty, and nutritious ice cubes. **You don’t have to boil the water but if you do the ice cubes will be crystal clear rather than cloudy! **

  I want to add how important it is to stay hydrated while you workout. If you aren’t hydrated while you put excessive stress on your body, you are doubling the amount of stress on your organs. Fuel yourself with water before, during, and after your workout to get the most benefit out of your routine and to support the strong muscles that you are working so hard for!

Happy Hydrating!

Megan Smith

http://en.wikipedia.org/wiki/Water#For_drinking

http://www.medicinenet.com/dehydration/page5.htm

http://lifehacker.com/376032/add-flavor-to-your-water-with-natural-add+ins

http://familydoctor.org/familydoctor/en/prevention-wellness/food-nutrition/nutrients/hydration-why-its-so-important.html

http://www.shape.com/healthy-eating/healthy-drinks/6-reasons-drinking-water-helps-solve-any-problem

http://nutrition.about.com/od/hydrationwater/a/waterarticle.htm

http://www.ehow.com/how_2124141_make-fruit-filled-ice-cubes.html