In the last year or so, a few of my family members have told me that they are drinking alkaline water instead of regular tap or filtered water. Alkaline water is supposed to offer additional health benefits as compared with non-alkaline water. Family accounts and online resources have informed me that alkaline water aids with digestion, helps to clear the skin, fights free radicals, and can even alleviate health conditions, such as gout. Sounds pretty amazing! From what I have read, two of the ways alkaline water can be made is through the use of an ionizer or by adding alkaline drops to regular water. You can also purchase alkaline water online or can use google to find local vendors in your area. There is some, but limited scientific literature regarding the health benefits of alkaline water. In an experimental study conducted last year, researchers found that an alkaline artesian water acted as an effective acid buffer in patients with reflux disease. The water also prevented the acid from activating the enzyme that facilitates damage to the larynx and esophagus in those who have reflux. In another study, sodium-bicarbonated mineral water appeared to lower serum triglycerides after a meal to a greater extent than regular water. These results suggest that bicarbonated water may be helpful in the prevention of cardiovascular disease. Alkaline water has also been shown to alleviate abdominal and gastrointestinal complications, including bloating, diarrhea, and constipation. The alkalinity of the water has not been shown to impact the intestinal flora (the good bacteria in our gut). My thoughts are that drinking water--whether it's tap, filtered, or alkaline--is imperative to good health. Our bodies are largely comprised of water and we need to replenish what we lose on a daily basis through sweating, breathing, elimination, and so on. I would not necessarily advocate drinking alkaline water UNLESS you feel that it is particularly beneficial to you (helping with symptoms or a medical condition). Otherwise, drinking it is an additional expense. As for health concerns, I have not come across anything that suggests that drinking alkaline water versus non-alkaline is detrimental to one's health. Therefore, exercise your right to choose and do what works for you! In any case, choosing water over other beverages is an excellent decision! "Bottles" up!
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I love peanut butter, especially peanut butter and jelly sandwiches. They are tasty and travel well for those of us who go to school or work away from home. Many people may be surprised to know that despite its caloric density, peanut butter offers several health benefits that make it a nutritionally sound choice. Peanut butter is a great vegetarian source of protein, contains fiber, and is full of monounsaturated (heart healthy) fats. It is quite high in fat and calories, so it is important to measure out your peanut butter and stick to the serving size (2 tablespoons). Another tip is to check out the ingredients list on the peanut butter jar. Be sure to buy peanut butter that contains only peanuts and maybe a bit of salt. Stay away from peanut butter with added oils and sugar. I used to buy Trader Joe's Organic Peanut Butter--it was SO good. But they have yet to return it to shelves in my area after the recall they had last year :-(...sigh. However, I have found a brand that Kroger and Meijer carry--Krema brand. It's not as tasty as TJ's Peanut Butter, but it is a natural peanut butter.
Today I will share with you a way to increase the nutritional value of your pb & j! Peanut butter can be a bit dry, so people tend to slather the jelly on pretty thick. Jelly is usually high in sugar, though, so it is not a great idea to use too much of it. Instead of using so much jelly, stick to the serving size (1 tablespoon) and add fresh fruit to complement the peanut butter flavor and boost the antioxidant and fiber content. If possible, try to get all fruit preserves instead of regular jelly spreads. I do not really recommend buying the jellies with artificial sweeteners, but that is just my preference. Trader Joe's carries a few flavors of preserves that are lower in sugar (but do not contain artificial sugar) than typical jellies found larger supermarkets. In some cases, I do not use jelly or preserves at all and just use the fresh fruit for sweetness. Okay, so on to the recipe! You will need: 2 slices of whole wheat bread 2 tablespoons peanut butter 1 tsp jelly or preserves (yes, that's a bit stingy, so go ahead and use 1 tbsp) 1/2 a banana (or 3 strawberries or 1/2 an apple, sliced or 1 tbsp of raisins--you could even try a combo!) Spread 1 slice of bread with the jelly and 1 tablespoon of the peanut butter. Top with fruit of choice. Spread remaining slice of bread with the other tablespoon of peanut butter and place on top of the fruited slice of bread. Serves 1. That's it! Simple, but absolutely delicious if you are a peanut butter fan. I have this for breakfast with milk and a side of steamed broccoli and carrots (gotta get those veggies in, too!) quite often. It is very filling, so share if you like =). Nutrition Info (per sandwich) : Calories: 415 Fat: 17 g Sodium: 300 mg Carbohydrates: 53 Fiber: 10.5 g Protein: 16 g |
AuthorHello there, my name is Alena and I am a Registered Dietitian! This blog is a platform through which I can share my knowledge and perspectives on a variety of nutrition-related topics. Feel free to contribute by commenting. Archives
November 2021
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