Healthy Lifestyle and Wellness

Peanut Butter…A Good Source of Protein?

by Charles Pigott on June 21st 2023

Peanut butter is delicious and one of my favorite foods. I absolutely love it! What I don’t love is how it is marketed as a high-protein food. Peanut butter contains protein, but that does not make it an ideal source of protein. Here is why:

One serving of peanut butter is 2 tablespoons (much less than is usually used). Each serving contains 190 calories, 16g of fat, 6g of carbohydrates (half of them from sugar), and 6-7g of protein depending on the brand.

The available information about optimal food intake for muscle growth varies somewhat, but around 30g of protein per meal is prime for muscle growth. That would mean eating 5 servings of peanut butter to get the amount of protein your body needs in one sitting. 5 servings of peanut butter would contain 950 calories, 80g of fat, 36g of carbohydrates (18gs from sugar), and 30g of protein. This would unnecessarily increase one’s fat intake while also using up a large portion of one’s daily caloric intake. For someone that is focusing on body recomposition (building muscle while losing fat), this would be detrimental. 

Now I’m not saying don’t eat peanut butter. It is awesome…enjoy it…I do. Just try not to fall for marketing and keep in mind there are much more advantageous protein options available. I will be following up with a post about my favorite protein sources and where to get them soon.

Healthy Lifestyle and Wellness

Eww…But Water’s Gross!

It is common knowledge that drinking water is important. The human body is made up of approximately 60-70% water (depending on age and body fat percentage), so it is imperative to remain hydrated. Dehydration can lead to headaches, fatigue, poor physical performance, issues with cognitive function, and more. It is easily accessible in a modern society. There are water fountains in most public spaces, almost every business sells water, and there are sinks in every home.

Despite all that being true…one of the biggest hurdles I run into with newer clients is getting them to drink water. It can be frustrating at times but I get it. Water has to compete with all kinds of more exciting options like soda, ice tea, juice, even coffee and alcohol. For that reason I have decided to share with you guys 5 easy ways  I have seen people increase their water intake.

  1. Temperature Control. Most people do not like room temperature water, so make sure you keep your water refrigerated or keep ice on hand. 
  2. Getting a cool cup or water bottle. People take pride in their drinking apparatuses. Certain brands are considered in style (Stanley is Utah), and so is decorating cups/water bottles with stickers. Make it fun.
  3. Setting timers. Sometimes something as simple as setting a timer on your cell phone to drink water every so often can make a world of difference.
  4. Making it easily accessible. By keeping water readily available throughout the day, drinking it becomes easier. I keep a case of water bottles in my office and vehicle at all times.
  5. Adding electrolyte powder. Adding a great tasting electrolyte mix to one or two glasses of water per day can help you get more water down and your electrolytes where they need to be. (Link below for a great option).

Hopefully this was helpful for you guys. Feel free to share other things that work for you in the comment section below. Stay hydrated!

*Bucked Up IV is a great tasting electrolyte supplement that can be easily added to your water. Use Promo Code CHANGES20 for 20% off at checkout.

Parenting and Family Fitness

Fitness and Fatherhood

Since this is my first blog post, I decided to start with a topic that is close to my heart: fitness and fatherhood. My fitness journey and path to a healthier lifestyle began out of necessity, I had some serious health issues that would have been terminal without intervention. After regaining my health, I wanted to see what I was capable of, this led to competing in bodybuilding and obstacle course races. Then in March of 2022, my son Charlie was born, and everything changed. When I first held my son an overwhelming realization of the immense responsibility I now had washed over me. This responsibility extends beyond just standard financial obligations. I have a duty to remain strong and healthy so I can set a good example, to show up when he needs me in life, and hopefully for him to never experience the burden of a sick parent. 

“Regular physical activity is beneficial psychologically for all youths, regardless of weight. It is associated positively with self-esteem and self-concept [and] a reduction in the proportion of youth smoking cigarettes, drinking alcohol and taking illicit drugs.” This is why it is so important to set that example. My son is growing up in a home where being active is the norm. His mom and I are able to show him what an active life looks like. He has been visiting me at the gym 2-4 times a week since he was six weeks old, he has made friends with all the gym members and tries to emulate my workouts. We go for a family walk every night when I get home. He loves being in the baby backpack when we go on hikes. Charlie loves fresh fruit and gets plenty of protein. I look forward to the days when I can coach his sports teams and his mom can show him how to cook healthy meals.  

This is why I love working with families and I do so many community events. I believe that there is so much value in being part of a strong healthy community and our children seeing that. I invite my clients to bring their children to their training sessions, and I encourage them to cook nutritious meals as a family. So not only do I aim to remain healthy, strong, mobile, and reliable for my son, I strive to help other parents to do the same. If you are a parent and what I am saying resonates with you, I implore you to reach out to us and to help inspire others. Together we can lead by example and raise a generation of healthy and active children.