How​ ​much​ ​is​ ​too​ ​much​ ​peanut​ ​butter?

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What happens when I’m starving, there is no food in the house, and I’m too lazy to get groceries?

I go to the kitchen, grab a large spoon, head to the pantry for the peanut butter jar…and go to town on that sucker.

There are a lot of great things about peanut butter. Obviously it’s delicious, but it’s also an inexpensive way to get protein and healthy fats. The key is moderation.

Nutrition facts on peanut butter jars say one serving is about 2 tbsp, which holds roughly 200 calories, 15g of fat, and 8 grams of protein. When I’m being good, I stick to 1 tbsp so I don’t eat most of my daily fat servings in one sitting. (Recommended servings of fat per day is 20-30% of your daily calories.)

In terms of brand, I usually go with Justin’s All Natural Almond Butter (especially the honey kind!), mostly because I can pronounce all the ingredients on the label. If we can’t pronounce the ingredients in our foods, we probably don’t want them in our bodies.

Also worth noting when you’re choosing your peanut butter…“Reduced Fat” does not mean healthy. Reduced Fat versions of peanut butter typically have the same amount of calories as the full-fat versions, plus extra sugar (carbs) that the producers have to add to make up for the missing fat taste.

There are so many brands of nut butter nowadays and some grocery stores even let you make your own! We just have to keep an eye on the labels.

What’s your favorite kind of nut butter? What do you like to eat it with (or do you eat in spoonfuls like me)?

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Turkey Day Workout [WOA]

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I’m traveling for Thanksgiving this year and when I travel I like to prep a bodyweight workout to bring with me. In case I can’t find a gym or any equipment, I like to have an exercise option ready to go. Going for a run is always an option as well, but I have more fun with these.

So here it is (No equipment needed!):

Do each exercise for 45 seconds, rest for 15, then move to the next exercise. Complete 3-4 rounds with one minute rest in between.

Glute bridges
One-legged hop (45 secs each leg)
Bicycle
Burpees
Lunge (alternating)- lunge jumps to make it harder!
Elbow plank hold

Enjoy a good sweat and a wonderful Thanksgiving with your family and friends!

 

 

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My​ ​Favorite​ ​Kale​ ​Salad

dressingkalesaladI’ve had some great kale salads at local restaurants recently since it’s a super popular fall/winter menu item. One of my favorites is from Cook in Newton, so I tried to re-create it at home with a little of my own added flare … It was delicious! Here’s the recipe:

Kale Salad

Dressing ingredients:

1 small shallot, chopped
¼ cup white wine vinegar
¼ cup red wine vinegar
¾ cup canola oil

Salad ingredients: 

1 large bunch of Tuscan kale
½ pound of Brussels sprouts
1 cup shredded Parmesan cheese
½ cup pine nuts
Salt (optional)

Directions:

Spread pine nuts on a baking sheet and toast in the oven at 375 for 8 minutes.

Wash kale thoroughly and pat dry with a paper towel. Remove the stems and ribs from the kale, tear it into bite-sized pieces, and add to a large bowl. Thinly slice the Brussels sprouts, removing any hard pieces of stem, and add to the bowl of kale. 

 
Add 3/4 of the dressing to the greens and massage it in with your hands. Mix in the cheese, nuts, and salt, and taste. Add additional dressing if needed.
 
Enjoy! 
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