Don't Fear Fat! And a Peanut Flour Cookie Recipe

Peanut butter gets a bad reputation because it is a high-fat, calorie-dense food. Many people, including dieters and those with active lifestyles, fear eating it, but fat is actually important to incorporate into our diet everyday. Not just any type of fat should be eaten, though. There is a difference between "good" fats and "bad" fats. Hydrogenated oils, or trans fats, are commonly found in packaged, processed, and fried foods. Trans fats raise LDL, or "bad" cholesterol, and lower HDL, or "good" cholesterol, and may increase the risk of certain health conditions such as type 2 diabetes. These are fats that should not be a part of our diet. Saturated fats are found in meat, dairy, and some vegetable oils. Saturated fats should be limited in our diet, as excessive amounts raise LDL cholesterol and can increase the risk of cardiovascular disease. Polyunsaturated fats include the essential omega-6 fatty acids and omega-3 fatty acids, which must be obtained from our diet because our body can't produce them. Omega-3 fatty acids are anti-inflammatory and may help in the prevention and treatment of many diseases. Omega-6 fatty acids are commonly used in processed foods and although they are essential in our diet, they are over-consumed. The common Western diet is high in omega-6 fatty acids and low in omega-3 fatty acids, which can promote inflammation and increase the risk of various chronic diseases. Finally, there are monounsaturated fats. Research suggests monounsaturated fats may have a positive impact on cholesterol levels, blood pressure, and inflammation. Good sources of monounsaturated and polyunsaturated fats include nuts, nut butters, fatty fish, seafood, and cooking oils (such as olive oil).

So back to the consumption of peanut butter. Peanut butter is a good source of monounsaturated fats and polyunsaturated fats. It is also a good source of fiber, which along with its fat content will help you feel fuller longer. It provides a variety of vitamins, minerals, and antioxidants as well. And it tastes amazing (some may beg to differ...and if so we can't be friends). So should you go and eat a whole jar of peanut butter in one sitting? I wish! (Did I mention it's one of my favorite foods...). It's important to be aware of your portion sizes when it comes to healthy fats, because as I said before, they are calorie-dense. They provide 9 calories per gram, versus protein and carbohydrates which provide 4 calories per gram. Also be careful about the peanut butter that you choose to eat. Common brands like Jif and Skippy contain hydrogenated vegetable oils, added sugar, and salt. Go for natural peanut butter--the less ingredients the better. They're more expensive, but worth it. If you're aware of these things, then peanut butter can most certainly be a part of your everyday diet.

Due to the fear of peanut butter and its fat/calorie content, powdered peanut butter has become quite popular. A brand that's found in stores is PB2. Powdered peanut butter, or peanut flour, is made by grinding roasted peanuts and pressing out the oil so it is lower in fat. Many people mix it with water to make it a peanut butter replacement. I bought Protein Plus Peanut Flour (no added sugar and salt like PB2 has) originally to do this to help me limit my peanut butter intake, since it's so hard to limit myself! But it just isn't the same. So instead, I use it for baking. Don't get me wrong, I love making peanut butter cookies with regular peanut butter, but it's good to have a lower fat, lower calorie option too. So yes, after all my rambling about how you should be eating healthy fats, I'm giving you a recipe for cookies that use peanut flour instead of peanut butter (I have so much of it that I had to put it to use). They still have a soft, moist texture and a delicious peanut butter taste. I have a ton of other recipes that use real peanut butter, so feel free to head over to those if I inspired you incorporate more fats into your diet! Or, you can always do what I did and put a little bit of real peanut butter on top when you eat these cookies. Why not? Peanut butter on alllll things.

Ingredients:
-1 1/4 cup peanut flour

-1/2 cup almond flour (can sub oat flour)

-1/2-1 cup baking stevia, depending on how sweet you like your cookies

-2/3 cup almond milk

-2 tsp coconut oil

-2 eggs

-2 tsp baking powder

-1 tsp vanilla extract

-cinnamon

-pinch of sea salt

-1/2 cup of peanut butter chips (I used these, from Trader Joe's-- so good!), chocolate chips, chopped nuts, etc.

Directions: Preheat oven to 350 and coat 2 baking sheets with non-stick spray. Mix dry ingredients in one bowl, and wet in another. Pour wet into dry and mix well. Spoon the mixture (don't use your hands the batter is sticky!) onto the baking sheets, about 1 inch big. Press down on each with a wet fork. Bake for 8-10 minutes. 

Not the prettiest cookies, but they're delicious!

The 1200-Calorie Cookie-Cutter Diet

It breaks my heart when I see people without a real background in nutrition making meal plans for people to lose weight. I can't tell you how often I see people create a meal plan based on a 1200 calorie cookie-cutter diet that they give to everyone, rather than tailoring it to a person's body and specific needs. Your body requires a certain amount of calories just to function...as if you were laying in bed all day doing nothing. This is your Basal Metabolic Rate. It is not recommended to eat less than this, as it can cause muscle loss and eventually even damage to your metabolism. There aren't many people out there who need to lose weight and have a BMR of 1200 calories, so a 1200 calorie diet is unnecessary. In addition to your BMR, you must factor in the calories you expend walking around doing your daily activities. Calorie needs are different for everyone. There is not a "one size fits all" meal plan because everyone's bodies are different. In addition to calorie needs, there are so many other factors that go into making a meal plan for a person. Special diets are becoming more and more common, whether it's because of a food intolerance or a choice not to eat particular foods (referring to vegans, vegetarians, Paleo, etc.). You can't just hand someone a generic list of foods to choose from and tell them to use it to create 5-6 small meals per day. Telling them to avoid carbs like bread and fruit isn't right either. Carbohydrates provide your body with energy, and if you limit your intake you will feel tired and sluggish. There are certainly better choices when it comes to carbs, such as choosing whole grain breads and pastas, fruit, and veggies, all of which contain fiber and will help you feel fuller. But to strictly limit your carbohydrate intake will not help you reach your weight goal in a healthy way.

I could go on for a while about all of the myths regarding nutrition and losing weight, but you get the idea. As a grad student obtaining my Master's degree in nutrition, it's frustrating to see people without the proper background giving people nutrition advice that could be potentially harmful in the long-run. If you want to lose weight, seek out professional help, or at least do your own research from reputable sources. As much as it hurts to see people out there that are misinforming others, it sure is motivating me to finish grad school and get my RD so I can help people achieve their goals the right way.

Raw Chocolate Coconut Almond Butter Cups

My first time making a raw dessert was a success! These came out so good, I probably could have eaten the entire batch in one sitting. I pretty much winged it (wung it?) when it came to measurements (so you may need to make some adjustments here and there), so I was surprised that they came together perfectly. The best part about these is they're full of nutrients! The different nuts, cacao powder, and dates almost make it like a granola bar, but much healthier (and tastier) than what you find at the grocery store.
I used raw almond butter for one batch, but for another batch I used Cookie Dough Cracked Nut Butter, a paleo-friendly nut butter spread made with all-natural ingredients (raw pecans, almonds, unsweetened coconut flakes, coconut oil, spices, etc) and they tasted amazing as well! Just wanted to share this because this is one of my favorite nut butters that I highly recommend trying!

Ingredients for base:
-1/2 cup cashew meal*
-1/4 cup almond flour*
-2 tbs unsweetened coconut flakes
-3 pitted dates
-1 tbs agave (or honey/maple syrup)
-1 tbs unsweetened cacao powder (or cocoa powder)
-pinch of sea salt

Ingredients for top:
-1/2 cup almond flour*
-1/4 cup oat flour*
-3 tbs raw almond butter (or other nut butter)
-1.5-2 tbs coconut oil, melted
-1.5 tbs agave (or honey/maple syrup)
-1/2 tsp vanilla
-1/2 tsp cinammon
-pinch of sea salt

*If you don't have almond flour, cashew meal, or oat flour, you can just process almonds, cashews, or rolled oats in a food processor until they become a flour.

Directions for the base: Combine all ingredients in a food processor and pulse until it becomes slightly sticky. You may need to stop and scrape down the sides a few times. Press into a mini muffin or regular muffin pan so each is filled about half way. Place in the fridge while you make the top.

Directions for the top: Combine all ingredients in a bowl and mix well. It should become like a sticky dough. Start with 1.5 of melted coconut oil, and if it's too dry add another 1/2 tbs. Press the dough on top of each of the bases so it is distributed evenly. Then put back in the fridge for 30-45 minutes or until they are firm. Pop them out of the muffin pan and enjoy!

Health Benefits of Tea and How to Make it Taste Awesome

I hated tea for the longest time. I thought it tasted so bitter, and I just couldn't drink it. Now I'm obsessed and I drink at least 2-3 cups a day. Just to give you an idea, this is only part of my supply:

As you can see, I'm pretty much a tea hoarder and I have all different kinds. They all have a variety of health benefits depending on the type of tea and the herbs they contain. Here are a few of my favorites along with some of their benefits:

1. Matcha Green Tea: Contains antioxidants, one specifically called epigallocatechin gallate (EGCg) which is the most widely recognized for its cancer fighting properties. Match Green Tea contains over 100 times more EGCg than any other tea on the market. Studies suggest this may also help boost your metabolism. This tea also contains L-Theanine, an amino acid that induces relaxation, and boosts levels of serotonin and dopamine which can help improve mood, memory, and concentration. Match Green Tea is a detoxifier and it can have positive effects on the immune system.

2. Ginger Root Tea: It can help relieve nausea and it also helps promote digestion and absorption of food. This tea is perfect for anyone like me who has digestive issues. It also can help prevent bloating after you've eaten too much. Ginger also has anti-inflammatory properties and can help reduce joint and muscle pain. It can also help improve blood flow.

3. Chai Tea: The black tea in chai tea is full of antioxidants. Chai tea also typically contains ginger, cardamom, cinnamon, clove, and black pepper. Cardamom aids in digestion and especially can help with bloating and gas. Cinnamon aids in digestion as well, and it may help balance blood sugar. Clove is thought to increase peristalsis and stomach acidity, which is necessary for optimal digestion. Black pepper enhances nutrient absorption, boosts your metabolism, helps promote elimination of excess fluids in the body, helps with digestion by increasing production of hydrochloric acid (a digestive enzyme), and can help fight bacteria in the stomach.

4. Chamomile Tea: Chamomile helps soothe your stomach and relieve gas and bloating. It can also help you calm your mind and relax. It has anti-inflammatory properties and it can help boost your immune system.

5. Sugar Cookie Sleigh Ride: Unfortunately this tea is only seasonal. Judging by the name it clearly tastes amazing, and it also contains milk thistle. Milk thistle is an herb that cleanses your liver and can help with the production of bile, which helps in the digestive process.

I pretty much drink every kind of tea, but those are my favorites! Now, for how to make your tea taste bomb. You can make your tea the traditional way by steeping a teabag in boiling water and then just drink it as it is. If you make a face at thought of drinking plain old tea steeped in water, keep reading-- there's another way! You've probably had or at least heard of a tea latte, which is made with steamed milk. For example, a chai tea latte. You can order this at coffee shops like Starbucks, or even make your own by buying a chai tea latte concentrate. However, these typically are high in sugar and in my opinion it kind of defeats the purpose of drinking tea. Plus I'm not a fan of drinking my calories. A tall (12 oz.) Starbucks Chai Tea Latte made with soy milk has 180 calories and 36g carbohydrates (32g sugar). With non-fat milk, it's 160 calories and 34 g of carbohydrates (32g sugar). The American Heart Association recommends women consume no more than 25g of added sugar per day, and men no more than 37.5g. (Side note: A small portion of the sugar content in these drinks is the naturally-occurring sugar in milk, but most definitely not 32g worth.) So instead of consuming almost a day's worth of sugar in one drink, here's a healthy alternative.

Ingredients:
-Tea of choice, either bag or powder
-1/2 cup unsweetened vanilla almond milk
-1/2 cup water
-Stevia to taste

Directions:
Boil the milk, and at the same time either boil the water or microwave it in a mug. I usually microwave the water for about 50 seconds-1 minute. Then steep your tea bag in the water (or mix in the powder, I use 1 tsp of matcha green tea powder for example). Pour the milk in with the water and tea after it boils (make sure you watch the milk because it will overflow if you leave it boiling on the burner too long). Let it steep according to the directions on the box, but usually I let it for about 10 minutes. If you used a powder you don't have to let it sit. Then mix in stevia to your liking (I use 1 packet and then I add vanilla creme stevia drops). And there you go! A healthy tea latte.

 

Breakfast-style Stuffed Pepper

I have an egg white omelette with my breakfast morning, and sometimes I have one for lunch or dinner too. I decided to do something different for a change and basically make my usual omelette but stuffed in a bell pepper. I'll share how I did it but you can use any veggies and spices you'd like, and as much as you'd like, so there isn't really any set measurements.

Ingredients:
1 bell pepper of any color
veggies of choice- I used spinach, zucchini, and mushrooms
seasonings of choice- I used Mrs. Dash garlic & herb
liquid egg whites
optional: cheese of choice

Directions: Preheat oven to 375. Cut the pepper in half length-wise (or you could also leave it whole and cut off the top) and remove all the seeds. Place on a baking sheet coated with non-stick spray and bake for 15 minutes. While that's baking, heat a pan coated with non-stick spray or olive oil. Chop your veggies, place in the pan with seasoning and sauté until they start to brown. Take out the peppers and place the veggies inside, and then pour liquid egg whites on top. I also put some shredded mozzarella-style almond cheese on top. Bake for another 20-25 minutes or until eggs are set.

Eggplant Fries

Eggplant fries are my newest addiction! They actually taste like fries rather than just slices of baked eggplant. They're crispy on the outside, and soft on the inside.

Ingredients:
1 medium/large eggplant
1-2 eggs
almond flour
coconut flour
garlic powder and/or other seasonings of choice
salt

*There are no measurements for the flour and seasonings because it's based on taste, and it depends on how big your eggplant is and how much you coat them. I had to guess, I'd say I used almost a cup of almond flour mixed with just a few tablespoons of coconut flour.

Directions: Peel the skin of the eggplant and cut into round slices about 1/2 inch thick, or into cubes. Set the slices on plates that are lined with paper towels and sprinkle salt all over the slices. Let them sit for about a half hour-- this helps get rid of the bitterness of the eggplant. Rinse off each slice and pat dry with a paper towel. Preheat the oven to 425 and line a baking sheet (I needed 2) with aluminum foil coated with non-stick spray. Cut the slices of eggplant length-wise to make them into strips. In a small bowl, beat the egg. In another bowl, mix the almond flour, coconut flour, and seasonings. Dip an eggplant strip into the eggs so it's completely coated, but shake off the excess. Then dip it into the flour mixture so it's completely coated, and place on the baking sheet. Repeat for all strips of eggplant. Bake for 10-15 minutes, or until golden brown.

"Clean Eating" vs. "If It Fits Your Macros"

I’ve decided to make it a point to start blogging more often. I’m still going to continue posting recipes, but I’m probably going to start doing a bit of rambling. Some health, nutrition, fitness-related things, but not all. I want to share what I’ve learned, as well as my experiences and opinions. These days it’s hard to distinguish between facts and the truth, and myths and lies (i.e. a gluten-free diet will make you lose weight, or eating food at night will make you gain weight….both not true by the way). I also tend to think a lot (don’t we all?) and it’s not always good to keep what you’re thinking bottled up inside, especially because there are always others out there who are thinking the same things you are. So I decided I’m going to share some of these things. Sometimes when I’m blogging it feels too personal-- like how people post statuses on Facebook that really belong in a diary rather than being announced to the world…but I’m hoping what I’ll be posting won’t be completely pointless and will actually be helpful to some.

I don't really use Facebook or Instagram that much anymore, but I've noticed that there's sort of a debate between "clean eating" and "if it fits your macros." Before I start talking about this, a little disclaimer: I do have a background in nutrition-- I have my Bachelor's degree and I'm going for my Master's right now. However, I know that everyone is entitled to their own opinions and beliefs...just know I'm not in anyway trying to bash anyone's choices regarding the way they eat!

So what is "clean eating" and what is "if it fits your macros?" "Clean eating" can mean something different to everyone. There's really not a set definition for it. Basically, it's consistently eating whole foods that are minimally processed. There are foods that are "good" and there are foods that are "bad." To vegetarians it could mean animal meat is bad, to people who follow the Paleo diet it could mean no grains, legumes, dairy, refined oils, added salt, sugar, or alcohol-- it's different for everyone. IIFYM, or flexible dieting, is the idea that your ideal body composition can be achieved with a disregard for whether you are eating "clean food" or "junk food," as long as you are hitting a set caloric and macronutrient intake everyday. Basically, you can eat whatever you want, as long as it fits into your macros (fat, protein, carbohydrates-- and fiber too).

The good thing about "clean eating" is the fact the generally speaking, the focus is put on eating whole foods that are high in nutrients. The problem is that clean eaters typically distinguish some foods as "good" and some foods as "bad," and there is no such thing as "good" and "bad" foods. No matter what kind of food your eating, if you're eating it in excess, you can still gain weight... which can lead to negative health consequences. The mindset that there are "good" and "bad" foods can lead to unhealthy eating behaviors as well. A lot of "clean eaters" eliminate foods from their diet based on things that they hear or read, but a lot of times this is based on poor evidence. Regardless, they continue to eliminate foods they think are "bad," and they can be left with limited foods to choose from. Some people who do this have a "cheat day" or "cheat meal" where they allow themselves to eat whatever they want, which is essentially binge-eating. As I talked about in my post on IIFYM from a while ago (found here), this is what happened to me when I was strictly "eating clean." You crave foods that you love, like pizza and ice cream, and then you end up binging on them. "Clean eating" also doesn't take into account that everyone is different. People have different food intolerances and/or allergies, they have different activity levels, goals, preferences, and lifestyles. The same "clean diet" isn't going to be apply to apply to everyone. The idea of focusing on eating nutrient-dense foods is on point, but a lot of times it's taken to such an extreme level.

Then there's IIFYM. I've also followed this approach and I saw great results from it. If you want to read more about my experience with it, click the link in the previous paragraph. I still ate nutrient-dense foods, but I also got to eat foods that weren't exactly high in nutrients. The problem with IIFYM, at least what I found, is you can become obsessed with hitting your macros and calorie intake. You spend so much time planning what you're going to eat, measuring food, and inputting everything into a food tracker like MyFitnessPal. I also found that sometimes I'd eat when I wasn't even hungry because I was short a few grams of protein or something. I also think that if you're eating fast-food and goodies all the time, down the road this will negatively affect your health. However, following IIFYM is a good way to learn about proper portion sizes, because you become aware of how much you're eating. It's also a fast and effective way of achieving a goal, whether it's fat loss or muscle gain, while still getting to enjoy whatever foods you'd like.

That being said, there's no one diet that fits all. Below I've posted a definition of normal eating that one of my professors shared with our class, and I think this really hits the nail on the head. I've also read the book Intuitive Eating by Evelyn Tribole, which I highly recommend. It describes the nutrition philosophy of intuitive eating, which is based on the idea that becoming more attuned to the body's hunger signals is a more effective way to attain a healthy weight, rather than keeping track of calories and macronutrients. Overall, it's best to focus on the quality of food that you are putting into your body, and the quantity by being aware of your portion sizes. There's no reason to be following food rules and associating certain foods with being "bad" or with guilt. Listen to your body's hunger and satiety cues, listen to what your body is asking for, and trust that it will all balance out.