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.

Healthy Lifestyle and Wellness Mindfulness and Meditation

Unlock Your Fitness Potential with Meditation

Are you ready to take your fitness journey to the next level? Look no further than meditation! It’s time to discover how this powerful practice can enhance your fitness goals and help you achieve incredible outcomes.

When it comes to fitness, it’s not just about physical strength and endurance; mental focus and resilience play a vital role too. That’s where meditation steps in. By incorporating meditation into your fitness routine, you can experience a range of benefits that will transform your approach to exercise.

1. Increased Focus and Concentration

Meditation cultivates a calm and focused mind. As you practice meditation regularly, you’ll notice improved concentration and mental clarity. This heightened focus will enable you to stay fully present during your workouts, allowing you to push through challenges and maximize your performance.

2. Stress Reduction and Improved Recovery

Intense workouts can put stress on your body and mind. Meditation acts as a powerful tool to manage stress levels and promote recovery. By dedicating time to meditation, you can reduce stress hormones, lower anxiety, and improve your overall well-being. This, in turn, helps your body recover more efficiently and supports muscle growth and repair.

3. Enhanced Mind-Muscle Connection

Meditation helps strengthen the mind-muscle connection, which is crucial for optimal performance and muscle development. By bringing awareness to your body and mind through meditation, you can develop a deeper connection with your muscles, leading to more effective workouts and improved technique.

4. Increased Motivation and Consistency

Staying motivated and consistent with your fitness routine can be challenging. Meditation can be a game-changer in this aspect. It boosts your inner motivation, resilience, and determination, helping you stay committed to your goals. With a clear and focused mind, you’ll be more likely to stick to your workout schedule and make significant progress.

Ready to unlock your full fitness potential through meditation? Don’t hesitate to reach out for guidance. Call me at 435-253-0468 for personalized meditation advice and support tailored to your unique fitness goals.

Remember, the mind and body are interconnected, and by nourishing your mind with meditation, you’ll elevate your fitness journey to new heights. Get started today and witness the remarkable transformation that meditation can bring to your fitness goals.