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Runners need to have the right nutrition: a decent intake of calcium for strong bones, proteins for energy and lots of hydration. Perfect diet would be the one that maintains a balance of these. Lots of veggies and fruits, milk paired with bananas or eggs, dairy products esp. yogurt, salmon, lentils, cereals and oats and lots of water should do the trick

Peanut Butter benefits

From time to time you feel the urge to satisfy your cravings. I bet that you saw on Instagram all that tasty recipes with peanut butter and all the ways you can use it in your daily meals.

Here is what you should know about this controversial product:

  1. The “all in” product

Peanut butter is a fairly “balanced” energy source in the way that it supplies all three macronutrients: proteins, fats and carbohydrates.

  1. It is a rich protein source.

Only 2 spoons of peanut butter can have 7 gr of proteins! Because it has a lot of proteins, the peanut butter is a nutritious snack – a small portion is enough to curb appetite.

Eating only one slice of bread with peanut butter can keep you full until lunch time.

  1. It is good for heart

The studies have shown that the persons who included peanut butter in their diet are less likely to have heart problems or type II diabetes. You can stay healthy without consuming nuts but one Harvard study showed that consuming peanut butter can protect you from heart disease because of the nutrients and vitamins he contains.

  1. It is a good source of potassium

Peanut butter has a great quantity of potassium which has a big role to annihilate the negative effects of sodium from food. That is why it is very good especially for people who tend to eat very salty.

  1. It has good fats

Many of us think that the butter contains a lot of saturated fats. In reality peanut butter contains more unsaturated than saturated fats, making him a product with healthy fats. When trying to lose weight your body will need for normal growth and development. Dietary fat also provides energy, protects our organs, maintains cell membranes, and helps the body absorb and process nutrients.

  1. Rich in fibers

Two spoons of peanut butter contain not only 7 grams of protein but also 2 grams of fibers. In order to have a healthy and well-balanced diet, we should consume at least 20 grams of fibers per day. The rest of needed are found in: beans (all kinds), peas, chickpeas, black-eyed peas, artichokes, whole wheat flour, barley, bulgur, bran, raspberries, blackberries, and prunes.

Peanut butter can be used as a snack with apples, in smoothies, in cookies recipes or even plain with bananas or other fruits.

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A 100g portion of peanut butter contains:

Carbohydrate: 20 grams of carbs (13% of calories), 6 of which are fiber.

Protein: 25 grams of protein (15% of calories), which is quite a lot compared to most other plant foods.

Fat: 50 grams of fat, totaling about 72% of calories.

A 100 gram portion of peanut butter supplies a whole bunch of vitamins and minerals:

Vitamin E: 45% of the RDA.

Vitamin B3 (Niacin): 67% of the RDA.

Vitamin B6: 27% of the RDA.

Folate: 18% of the RDA.

Magnesium: 39% of the RDA.

Copper: 24% of the RDA.

Manganese: 73% of the RDA.

 

If you had second thoughts on buying peanut butter, all this benefits that he has will make you change your mind and next time when you are out to do groceries take a jar!

Be careful! Choose the one that It’s simply made only from peanuts without sugar or other sweeteners.

Cottage Cheese – protein in a cup

Summer it’s almost here and you still have some extra weight.  You did all your running sessions properly and you even beaten your old record but you still have some weight to lose.

Cottage cheese has long been a favorite among athletes and people trying to watch their weight.

This is what you should know about cottage cheese:

  1. It’s a nutrient-rich food that provides you significant amounts of protein, phosphorus, selenium, calcium, riboflavin and vitamin B-12, so it can be a good choice for you.
  2. It contains casein which is a slow-digesting dairy protein that helps your blood amino acid levels rise slowly and stay elevated for longer than if you would have eaten whey (the other dairy protein).PicMonkey Collage
  3. Despite its rich taste and texture, cottage cheese is low in calories relative to other types of cheese; 100 grams of cottage cheese contains 98 calories, compared to 403 calories in 100 grams of cheddar cheese.
  4. You can eat cottage cheese at any time of day and you can combine it with many other foods.
  5. Combined with fruits and cinnamon it can be a great dessert
  6. It is a good replacement for sour cream.Regular-Cottage-Cheese-16-oz-Label

 

What you should know about carbs

Carbohydrates are one of the main types of macronutrients that your body need.
The main role of carbohydrates in the body is to provide the energy needed by brain and body. When carbohydrate intake is reduced, the body begins to produce energy “dissolving” muscles. That’s why, when reducing carbohydrate intake, weight loss occurs but without dissolving the fat deposits. Some nutritionists recommend a minimum intake of 130 grams of carbohydrates per day for the body to handle basic energy needs. They say that without this minimum intake of carbohydrates, the brain can’t recover his needed glucose levels to function optimally. They are the most important source of energy for your body. Your digestive system changes carbohydrates into glucose (blood sugar). Carbohydrates are found in a wide array of both healthy and unhealthy foods. The most common and abundant forms are sugars, starches and fibers.
Some evidence suggests that whole grains and dietary fiber from whole foods help reduce your risk of cardiovascular diseases. Fiber may also protect against obesity and type 2 diabetes. Fiber is also essential for optimal digestive health.
– Starches: bread, cereal, pasta, whole grains
– Starchy vegetables: potatoes, corn, legumes (beans)
– Fruit: Apples, berries, melon, and fruit juice
– No starchy vegetables: green beans, tomatoes, broccoli
– Dairy: milk, yogurt, cheese
– Sweets and sugary foods: ice cream, chocolate, regular soda, candy

• Emphasize fiber-rich fruits and vegetables. Aim for whole fresh, frozen and canned fruits and vegetables without added sugar. Also, whole fruits and vegetables add fiber, water and bulk, which help you, feel fuller on fewer calories.
• Eat more beans and legumes. Legumes, which include beans, peas and lentils, are among the most versatile and nutritious foods available. Legumes are typically low in fat; contain no cholesterol; and are high in potassium, iron and magnesium.
• Stick to low-fat dairy products. Milk, cheese, yogurt and other dairy products are good sources of calcium and protein, plus many other vitamins and minerals. Choose the low-fat versions, though, to help limit calories and saturated fat.
• Choose whole grains. Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium, than are refined grains.
• Limit added sugars. Added sugar probably isn’t harmful in small amounts. But there’s no health advantage to consuming any amount of added sugar. In fact, too much added sugar, and in some cases naturally occurring sugar, can lead to such health problems as tooth decay, poor nutrition and weight gain.

 

Dried figs – carbohydrate and potassium bomb

Probably the first domesticated crop, even before wheat, barley and vegetables, the fig tree is now widely spread over world.

Figs can be consumed fresh or dried. One of the advantages of the dried ones is that you can find them easily during any time of the year. Dried figs are full in vitamins A, B1, B2, B6, V, folic acid, niacin, minerals such as sodium, calcium, phosphorus, magnesium and iron, carbohydrates and potassium. Why should we spend money on supplements when figs are so delicious and natural?

Here you can find one chart according to United States Department of Agriculture:

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