- 8:45am 54g whey, 1/2 cup oats, 1 small apple
- 10am 30 minutes elliptical
- 11am 8oz chicken, 1tbsp natural peanut butter
- 1pm 8oz chicken, 1/2 avocado, 1 tbsp ketchup
- 3pm pre workout 8oz chicken, 1 cup brown rice
- 3:30pm workout
- 5:30pm 54g whey, 1 cup oatmeal
- 7:30pm 8oz chicken, 1tbsp natural peanut butter
- 9:30pm 8egg whites
Health Benefits of Natural Peanut Butter
Peanut Butter! An all time favorite food enjoyed by many and most likely never thought of as a health food. One of the biggest misconceptions to a healthy balanced diet is eating fat will make you fat. This is not the case if your taking in the correct fats. Natural Peanut butter being one of these correct fats has many health benefits that your body can benefit from as well as benefiting your taste buds.
The calorie breakdown for peanut butter is:
- 71% calories from fats
- 14% calories from carbohydrates
- 15% calories from protein
This means that the vast majority of calories come from fats, which is why it is generally advised that obese people avoid eating too large an amount of peanut butter.
The total calorie content in 100 grams of peanut butter is 589Cal, placing it among the most caloric foods in the typical U.S kitchen. Most of the fats contained are however monounsaturated, and have been shown to improve the cholesterol profile by lowering "bad" LDL cholesterol. This effect is compounded by peanut butter containing polyunsaturated fats, which in turn help raising the "good" HDL cholesterol; the synergistic effect makes this spread a very good cholesterol regulator.
Peanut butter contains fairly high quantities of dietary fiber, amounting to about 8%, which again helps in regulating both blood cholesterol and blood sugar levels.
Dietary fiber has also been shown to significantly reduce the risk of colo-rectal cancer and atherosclerosis.
Proteins are present in high amounts (about 24% in weight), together with very important micro-nutrients such as Vitamin E, Vitamin B3 and large amounts of beneficial minerals such as iron, magnesium, potassium, copper and calcium.
Vitamin E is one of the most powerful liposoluble antioxidants, shown to significantly reduce the risk of cancer and cardiovascular diseases; Vitamin B3 (also known as Niacin) is a water-soluble vitamin that aids in the recovery of cell DNA damage (thus protecting from cancer) and in improving sexual bodily functions by assuring the proper secretion of sexual hormones.
One of the most interesting and peculiar nutrients found in peanuts is Resveratrol: this is a natural antimicrobial agent, produced by the peanut plant to ward off potential pathogens. Resveratrol is also found in red wine. click here for the health benefits of red wine.
Another peculiar substance contained in peanut butter is p-coumaric acid, a polyphenol that helps combat oxidative stress.
Moderation is KEY when it comes to natural peanut butter consumption. Just like with anything too much will slow your progress. I suggest having 1 to 2 tbsp a day to reap the benefits of this delicious health food and make sure that your purchasing Natural Peanut Butter
- 9am - 1 cup oats, 54g whey shake
- 11:15am - 8oz chicken, 1tbsp natural peanut butter
- 1:15pm - 8oz chicken, 1/2 avocado, 1tbsp ketchup
- 3:30pm - 12 egg whites, 5oz white potato
- 4pm workout
- 5:30pm - 54g whey, 1/2 cup oats
- 8:40pm 8oz chicken, 1tbsp ketchup, 1tbsp natural peanut butter
These are the correct number I've been trying to get to the past couple of days. This will be pretty much my daily log up until my shoots. My carb meals will always depend on when I train. The only other food that you will see that might change will be a red meat meal here and there which I plan on having one this weekend.
- 7:30am 1/2 cup grits, 54 whey
- 10am 1/2 avocado, 12 egg whites
- 12:15pm 1/4 cup grits, 8oz chicken
- 3:30pm 54g whey 2 tsp peanut butter
- 5:30pm 8oz chicken, 5oz white potato, 8 almonds
- 7:45pm 12 egg whites 1/2 avocado
I'm still trying to get my numbers correctly. I think in the next couple of days I'll have it dead on. My body is changing every day thought. Every morning I check my condition on an empty stomach and my midsection and lower back which have always been my problem areas are finally losing that unnecessary fat. Make sure to check out my new workout videos from this weekend along with my latest interview here. Today I'll be uploading my first Day in the Life video where I prepare a couple of meals and show a little clip of Nashville.
- 8am - 1/2 cup grits,54 g whey shake
- 10:30am - 8oz Chicken, 1tbsp Natural Peanut butter
- 12:30pm - 8oz Chicken, 1/2 Avocado
- 2:30pm - (Pre Workout) 8oz Chicken,1 cup brown rice
- 3pm workout
- 5pm - (Post Workout) 54g whey,1/4 cup grits
- 7pm - 8oz Chicken, 2 tbsp natural peanut butter
- 12 eggwhites,1/2 avocado
This was the first day of my preparation for my upcoming shoots with Brittany Walker at the Arnold Classic. Exactly 4 weeks to go! I ended up having a little too much protein and a few extra grams of fat. So I'm adjusting a few numbers around for today. New progress pictures will be up today!