Princeton Longevity News

There has been a great debate whether nuts and nut butters are considered a healthy food choice. With a food label that reveals a high calorie and high fat content, are nut butters such as peanut butter REALLY a healthy choice? The answer is YES! Whether it’s chunky, creamy, natural or organic, peanut butter is hailed as delicious and nutritious…as long as portion size is kept in control!

Fat: While peanuts contain about 14 grams of fat per serving (73% of the calories are from fat – hence the reputation of a high fat food!), 63% of total calories are from unsaturated fat (aka “good fat”). Peanuts are especially high in monounsaturated fats. These “good fats” that have been found to improve cholesterol by raising the beneficial HDL cholesterol. Unlike meats, which contain high amounts of saturated fat and cholesterol, nuts are a cholesterol-free food!

Protein: Peanuts and peanut butter are an excellent source of protein. Both contain 7-8 grams of protein per serving. Because of their non-animal origin, nuts are a key protein source for vegetarians and vegans. The protein in peanuts/peanut butter promotes muscle building and repair which helps with recover after exercise and will promote the development of more lean body mass.  

 Vitamins/Minerals: Just some of the vitamins and minerals found in peanut butter include Vitamin E, Potassium, Iron, Calcium, Copper, Niacin, Magnesium, and Folate.

Calories: Many people find this word terrifying for fear of weight gain, but the truth is calories are the fuel that the body needs to function properly. Without enough calories, the important organs such as the heart, brain, kidney and lungs would starve and ultimately fail. If you feel that 160-200 calories in one whole serving of nuts or nut butters is too much, try just half a serving (1 Tablespoon of peanut butter or 12-14 peanuts!)

Benefits of peanuts and peanut butter:

1)  Reduced risk of heart disease – nuts and nut butters play a role in raising good HDL cholesterol and lowering bad LDL cholesterol.

2) Reduced insulin resistance– the fat and protein in peanut butter help prevent blood sugar levels from rapidly spiking and dropping. Steady blood sugars have been found to reduce risk of Type 2 Diabetes.

3) Weight maintenance– the high fat content helps you feel fuller for longer which can curb post-meal cravings that often lead to over eating.

4) Healthy hair, skin and nails — the monounsaturated fat in peanut butter provides fat soluble vitamins needed to help promote beautiful, shiny hair and skin.

Tips to help you select a healthy peanut butter brand:

· Avoid hydrogenated oils- this is the process that produces trans fats. Look for zero grams trans fat.

· Avoid too much added sugar– choose one that is free of added sugars, but the next best choice is one  with no more than 4 grams of sugar per serving.

· Don’t be fooled by “all natural”- always read food labels to see what is being added.

· Monitor sodium content- salt is often an ingredient in peanut butter to give it its signature flavor. Steer clear of brands with more than 200 mg per serving.

Here are some of the brands that I often recommend:

Arrowhead Mills 100% Creamy Valencia Peanut Butter contains no added oil, sugar or salt.

Maranatha Organic Creamy Roasted Peanut Butter contains no added oil, sugar or salt.

Trader Joe’s Peanut Butter (Crunchy and Unsalted) contains no added oil, sugar or salt (in the Unsalted Peanut Butter).

Laura Scudder’s All Natural Smooth Old Fashioned Peanut Butter contains no added oil or sugar.

Skippy Natural (Creamy or Chunky) contains some added sugar, palm oil and salt, but total sugar content is less than 4 grams, sodium under 150, and still has 63% of calorie from unsaturated fats.

By Gail Wikler, RD, CDN

A perfect side dish during the winter months that blends a touch of sweet with salty to make a melt in your mouth, yet still low fat, bread pudding. Butternut squash is an excellent source of Vitamin A and potassium. Serve with green vegetables such as broccoli, kale or spinach to add even more nutritional benefits. 

Ingredients:

3 cups peeled and cubed butternut squash

½ teaspoon

1 teaspoon olive oil

1 cup chopped onion

1 clove of garlic, minced

2 cups of 1% milk

4 oz. grated Parmigiano-Reggiano or plain parmesan cheese, divided into two

¼ teaspoon black pepper

1/8 teaspoon nutmeg

2 eggs, 4 egg whites

8 oz. stale French bread, cubed

Cooking spray

Preparation:

Preheat oven to 400 degrees. Spray a 9X5-inch or large casserole pan with cooking spray on bottom and all sides. Arrange squash on bottom of pan, and sprinkle with salt. Bake at 400 degree for 10-12 minutes or until tender. Remove from oven and reduce oven heat to 350 degree.

In a skillet, heat olive oil on medium heat until warm. Add onions and sauté for 5 minutes; add garlic and sauté for 2 minutes.

Combine milk, 2oz (or ½ cup) of cheese, pepper, nutmeg, eggs and egg whites in a large bowl and mix with a whisk. Stir in squash and onion/garlic mixture to wet ingredients. Mix in bread, and combine until moist. Put all ingredients back into casserole pan, sprinkle with remaining cheese. Baked at 350 degrees for 45 minutes until pudding is set and slightly browned.

Serves 6

Nutritional information:

Calories: 304

Fat: 8.4 grams

Saturated fat: 3.4  grams

Protein: 18 grams

Carbohydrate: 35 grams

Fiber: 4 grams

Calcium: 406

Sodium: 823

Mobility Before Exercise

By: Kristen L. Miller, MS

Mobility is one of those often overlooked aspects of fitness.  Spending time on mobility, before and after a workout, can save you years of pain, rehab and possibly even surgery.  Mobility involves moving each joint through its full range of motion to restore lost movement patterns.  Mobility is different from stretching in that stretching only focuses on lengthening short and tight muscles, whereas, mobility addresses all the elements that limit movement and performance.  These elements include short and tight muscles, soft tissue restriction, joint capsule restriction, motor control problems and joint range or motion dysfunction.

There are several benefits of performing mobilization techniques prior to exercise.  Here are a few of them:

–          Decrease chance of injury.  Injuries occur because we make sudden movements along “out of position” joints.  Full joint mobility gives us some lead way when we produce these sudden movements.

–          Increase movement efficiency.  When your joints can move smoothly along their intended pathways there is no impeded movement.  You still have to do the work, but your efficiency will not be held back by the use of the wrong joints in the wrong places!

–          Increased Performance.  Efficient movement lease to increased performance.  Once you understand the role of each joint and muscle group and how to activate them for a particular movement you will see gains in performance.

–          Increased Range of Motion.  Mobility prepares the joints and their surrounding muscles to move in the complete range of motion intended.  With full range of motion you will be able to generate more power, sustain exercise longer and feel better during exercise.

Mobility should be performed daily and should precede strength, sports or even long periods of sitting.  It only takes a few minutes of your time. Work on areas that are already lacking in range of motion or that you know will be taking a beating that day.  The most common areas to perform mobility on are ankles, hips, lumbar and thoracic spine, shoulders and wrist.  Mobility is most commonly performed using a high density foam roller or tennis and lacrosse balls.  The foam roller is useful for targeting large areas of the body such as the back and legs, whereas the tennis or lacrosse balls are useful for hard to reach places like the scapula, wrist and ankles.

To learn how to perform mobility correctly ask a professional trainer or coach who is familiar with the process.  One of the best websites available on mobility is www.mobilibywod.com run by Kelly Starrett who is a professional strength and conditioning coach as well as a doctor of physical therapy.

The Princeton Longevity Center is happy to announce that we now offer two fantastic Lifestyle Management programs for Weight Loss and Diabetes Management. These programs involve working one-on-one with our Registered Dietitian and Exercise Physiologist to develop individualized plans to achieve your health goals.

These programs are available in-person at our Shelton, CT location or via video-conferencing with Skype!

Click the links below to learn more about our programs.

Weight Loss:
http://www.theplc.net/weightlossprogram.html

Diabetes Management:
http://www.theplc.net/diabetesprogram.html

Keep your immune system strong during the cold and flu season with this Vitamin C-rich dinner meal the whole family can enjoy.

Ingredients:
10 oz frozen chopped spinach, thawed and drained
10 oz frozen chopped broccoli, thawed and drained
1 cup non-fat ricotta cheese
1 cup non-fat plain cottage cheese
1/2 cup egg substitute or 4 egg whites
1 tsp. garlic powder
1.4 tsp. ground black pepper
1/2 cup grated Parmesan Cheese

Preheat oven to 375 degrees. Use cooking spray on a 9-inch casserole dish. In a large bowl, combine ricotta cheese, cottage cheese, egg substitute, garlic powder, black pepper, and grated Parmesan cheese. Mix well and fold in drained broccoli and spinach. Combine all ingredients and spoon into greased baking dish. Bake 20-25 minutes, or until toothpick inserted comes out clean. Edges should be lightly browned.

Serve with lean pork chops, grilled chicken, or as a vegetarian entree.
Serves 6 people, Servings size 1 cup

Nutrition per Serving:
Calories: 110
Fat: 1 gram
Carbohydrate: 12 grams
Cholesterol: 8 mg
Dietary Fiber: 2 grams
Protein: 16 grams
Sodium: 280 mg

High intensity interval training has received much attention lately for its role in increasing excess post-exercise oxygen consumption, also known as EPOC.  Some believe that with an increase in EPOC, there is also a significant increase in the amount of calories burned post exercise and that this increases is an important factor in weight loss and reduction in body fat.

While the above me be somewhat true, researches still believe that calories burned during exercise may play a bigger role when it comes to decreasing one’s body fat and weight.  Here is the latest research on EPOC and its role in the battle of the bulge.

Keith T. Burns, MS, CSCS

Exercise Physiologist

We know that calcium is good for our bone, and that Vitamin D comes from the sun. And we also know that putting these two micronutrients together creates a powerful weapon against a number of diseases. So then why does there seem to always be new research negating or changing our understanding of calcium and Vitamin D? Americans are either getting too much or not enough; should be taking a supplement or should not be taking a supplement. As a result, many of us are left wondering how calcium and Vitamin D truly impact our health and how much we actually should be consuming.

Earlier this year, The New York Times published an article titled “Long and Short of Calcium and Vitamin D” which provided a good summary of the negative impact of excessive calcium/Vitamin D supplement intake. The article also reviewed the new daily recommendations for calcium and vitamin D intake as established by the Institute of Medicine in November 2010. Click the link below for the article.

http://www.nytimes.com/2011/01/25/health/25brody.html

Gail Ruth Wikler, RD,CDN