National Peanut Butter Day was January 24! In honor of the great peanut, my guest this week is Samara Sterling, PhD, Nutrition Scientist Research Director at The Peanut Institute.
When it comes to health and wellness, it’s OK to start small. In fact, a good health reset is often most successful when smart, small, sustainable changes are made. Dr. Samara Sterling, research director with The Peanut Institute, says it’s best to begin by focusing on increasing good habits.
“Set yourself up for success by building on the healthy habits you already have,” says Sterling. “For example, if you typically eat one serving of fruit a day, identify a way to increase that to two servings.”
Another smart move is to incorporate foods that are high in protein and fiber in order to feel full longer. Peanuts are an example of a powerful plant protein. Just one serving of peanuts delivers seven grams of protein, 19 vitamins and minerals, fiber and heart-healthy fats.
“Studies have shown that protein is the most filling macronutrient and actually changes the levels of several satiety hormones,” says Sterling. “When you have foods like peanuts and peanut butter that deliver plant protein, fiber and healthy fats, you’re making a smart choice that will keep you feeling full, help power you through the day and eliminate the urge to snack and consume empty calories,” explains Sterling.
Peanuts are known as a superfood because they deliver significant nutritional value in a small amount. One serving of peanuts is an ounce or approximately 35 peanuts and a serving of peanut butter is two tablespoons.
“Research has shown that the consumption of small amounts of peanuts or peanut butter has been associated with a reduced risk of cancer, heart disease and diabetes,” says Sterling. “Since peanuts and peanut butter are affordable, it’s easy to incorporate either one into a meal or snack.”
Keeping with the peanut theme…
Good Life Guy’s Spirit of the week:
Screwball Peanut Whiskey
California- Whiskey boldness but then out of nowhere, this smooth peanut butter goodness takes over your taste buds and you’re in complete bliss. Whiskey and peanut butter pair so well it makes PB&J jealous. On one side, you have good ol’ whiskey – a bold, loud, and strong partner-in-crime who exudes confidence. On the other, we have peanut butter – a rich, smooth, and irresistible spread that’s as dependable as they come for all your late night cravings. Little did you know, these two blend together quite phenomenally. @skrewballwhiskey