Mike Roussell, Ph.D.

The Peak Performance Diet for Your Penis

10 Incredible Protein-Packed Hybrid Nut-Butters

All-natural, no sugar added peanut butter, <a href="https://www.amazon.com/Smuckers-Natural-Creamy-Peanut-Butter/dp/B0004N1K48?tag=menshealth-auto-20&amp;ascsubtag=[artid|2139.a.26625001[src|[ch|[lt|" id="a6b1b5f1-88f7-34ae-ad10-3ac8f2b08041"> like Smuckers </a> .

I always warn clients about flavored peanut butters (or nut butters for that matter) - especially honey and dark chocolate flavored peanut butter. These sound healthy (and delicious) but they come with added sugars that negate any potentially added health benefit. Stick with natural, no sugar added peanut butter when making smoothies.

1. Mixed Nut Keto Smoothie

This ketogenic diet friendly smoothie has great flavor due to the combination of the different nuts. It is best made with a whey/casein blend protein powder in order to have the smoothie be creamier.

<ul><li> 2 Tbsp pistachios </li><li> 1 Tbsp peanut butter </li><li> 2 Tbsp chopped walnuts </li><li> 1.5 scoops Vanilla Metabolic Drive protein powder </li><li> 1 Tbsp ground flaxseeds </li><li> 4 ice cubes </li><li> 2 cups water </li></ul>

<ul><li> Calories: 489 </li><li> Fat: 34g </li><li> Carbohydrates: 17.5g </li><li> Fiber: 6g </li><li> Protein: 35g </li></ul>

2. Creamy Peanut Butter Smoothie

This smoothie makes replicates a milkshake without needing to add ice cream. Not only will drinking this shake feel like you are cheating on your diet, with 52 grams of protein it is also a great quick meal for rebuilding and repairing muscle after a hard workout.

<ul><li> 1 scoop vanilla protein powder </li><li> cup full fat cottage cheese </li><li> 3 TBSP natural peanut butter </li><li> 1 TBSP chia seeds </li><li> 4 ice cubes </li><li> 1 cups water </li></ul>

<ul><li> Calories: 586 </li><li> Fat: 30g </li><li> Carbohydrates: 34g </li><li> Fiber: 9g </li><li> Protein: 52g </li></ul>

3. Peanut Butter Cappuccino

This amazing Peanut Butter-Cappuccino combination was stumbled upon by a client of mine that used cappuccino protein powder as it was all he had access to when his local store ran out of vanilla protein. This happy accident turned into one of the greatest flavor breakthroughs in smoothie history.

<ul><li> 2 Tbsp Peanut Butter, natural </li><li> 1 Scoop Cappuccino flavored Ascent Whey Protein </li><li> 2 Tbsp hemp seeds </li><li> frozen banana </li><li> 1-2 cups water </li></ul>

<ul><li> Calories: 472 </li><li> Fat: 27g </li><li> Carbohydrates: 19g </li><li> Fiber: 5g </li><li> Protein: 40g </li></ul>

4. Coconut Peanut Butter Smoothie

The combination of chocolate, coconut, and peanut butter is something straight out of the candy aisle but this smoothie is carb controlled (only 11g) and packed with protein (40g!) making it the perfect drink when you need a carb conscious meal but are short on time.

<ul><li> 1 scoop chocolate protein powder </li><li> cup low fat cottage cheese </li><li> cup lite coconut milk, canned, shake well </li><li> 2 TBSP natural peanut butter </li><li> 1 cup water </li><li> 3 ice cubes </li></ul>

<ul><li> Calories: 400 </li><li> Fat: 22g </li><li> Carbohydrates: 11g </li><li> Fiber: 3g </li><li> Protein: 40g </li></ul>

5. Peanut Butter and Jelly Smoothie

No Best ofPeanut Butter article would be complete without the peanut butter/jelly combination. Using a strawberry protein powder and powdered peanut butter helps strengthen these flavors of this great combination while keeping it under 400 calories - making it a great snack.

<ul><li> 1 cup strawberries </li><li> 1 Tbsp natural peanut butter </li><li> 1 scoop strawberry protein powder </li><li> 1 Tbsp ground flaxseeds </li><li> 2 Tbsp PB2 Powdered Peanut Butter </li><li> 4 ice cubes </li><li> 2 cups water </li></ul>

<ul><li> Calories: 361 </li><li> Fat: 14g </li><li> Carbohydrates: 24g </li><li> Fiber: 6g </li><li> Protein: 37g </li></ul>

5 Healthy and Delicious Peanut Butter Smoothies

There are many <a href="https://www.menshealth.com/health/a26625001/10-surprising-peanut-butter-power-snacks/" id="2aa64ce8-f5e0-3392-a38e-b966432a108f"> ways that you can add peanut butter to your diet </a> . Peanut butter is also a great addition to any smoothie. The heart healthy fats and fiber naturally found in peanut butter helps make any protein packed smoothie more nutritionally balanced. When adding peanut butter to your smoothie, it is important to use the right kind of peanut butt...

<h1> 1. Protein Spiked Peanut Butter </h1>

P28 is known for his high protein wrap and bagels but P28 also have a <a href="https://p28foods.com/product/peanut-spread/" id="17e14485-bc70-3ce8-a0d8-e3f6201c0786"> high protein peanut butter </a> that is fortified with whey protein so that you get an impressive 14g of protein per serving.

These delicious keto-friendly are a go-to for Jim Ferris, a Philadelphia-based performance specialist at Primal Physical Therapy. Jim starts his day training clients before the sun comes up and finishes after it sets. These portable peanut butter bombs help keep Jim going all day. For a change of pace swap out peanut butter for almond butter.

* 4 Tbsp all-natural peanut butter

How to Prepare: Cook bacon on parchment paper in a, pre-heated, 425 degree oven for 18-22 minutes. You want the bacon to be a little soft so that you can roll it. If you cook it too crispy, it will crack and not roll. Once the bacon is cooked, pat dry and spread 1 Tbsp of peanut butter on each slice of bacon. Roll up each slice of bacon (skew with a toothpick to hold in place if needed). Place in refrigerator until cool.

<h1> 3. Chocolate Peanut Butter Oats </h1>

It is hard to have a bad day when you start off your morning with a breakfast that tastes like eating a bowl full of Reese's Peanut Butter Cups. This recipe will quickly become your goto breakfast when you need to satisfy your cravings.

* 1 TBSP peanut butter (I like <a href="https://www.amazon.com/Smuckers-Natural-Creamy-Peanut-Butter/dp/B0004N1K48" id="43150461-f146-3431-ac78-e8b254c67094"> Smuckers Natural Peanut Butter </a> as it only contains peanuts!)

How to Prepare: Stir together oats, chocolate milk, and peanut butter. Microwave for 1 minute, stir, and microwave for another 1 minute or until desired consistency. Top with sliced bananas.

<h1> 4. Chocolate Peanut Butter Cake Batter </h1>

Here is a high protein, double peanut butter snack from <a href="https://www.amazon.com/Mens-Health-MetaShred-Diet-Effective/dp/1623369886" id="e80df726-4a42-39ab-ae89-1e945cb7ff3f"> The MetaShred Diet </a> that you will crave day after day. It takes less than 1 minute to whip up and tastes like you are eating cake batter from a mixing bowl.

* 1 tablespoon powdered peanut butter

How to Prepare: In a small bowl, mix the protein powder, powdered peanut butter, peanut butter, and flaxseeds with a fork. Once the peanut butter is thoroughly mixed, begin adding water, 1 tablespoon at a time, until the consistency is that of cake batter.

If you are concerned about calories but crave that peanut butter flavor, reach for powdered peanut butter. Powdered peanut butter is the result of removing water and 90% of the fat from peanuts. I like <a href="https://www.amazon.com/PB2-Powdered-Peanut-Butter-Bundle/dp/B00ABKWSTA" id="0b28369e-faf1-3fdc-a387-c648307acbc8"> PB2 Powdered Peanut Butter. </a> This give you a lower calorie, higher fiber and higher protein food. Mix 1-2 TBSP in your next protein shake or bowl of Greek yogurt.

Peanut butter and jelly sandwiches are a classic and nostalgic comfort food - unfortunately they are also high in sugar, fat, and refined grains. Heres an upgraded version that will fuel the toughest workout you can do. In a bowl, mash 1 cup of raspberries or cup of strawberries. Spread this mixture on 1 slice of a hearty high protein bread (Daves Killer Bread or Ezekiel Sprouted grain bread). On the other slice spread 2 Tbsp of all-natural peanut butter. Combine the slices into a sandwich and enjoy a PB&amp;J that has &amp;gt;15g fiber and 18g of protein.

Avocado toast is all the rage but PBC (Peanut Butter Chia Seed) Toast will become your new, less hipster, favorite. Toast 1-2 slices of hearty high protein bread, spread 1 Tbsp of natural peanut butter per slice. Finally sprinkle with 1.5 tsp of chia seeds per slice. PBC toast goes great with scrambled eggs or a bowl of greek yogurt providing additional protein and fiber to your breakfast- two key nutrients that most breakfasts are deficient in.

This simple dipping sauce will make you look forward to eating the plain old chicken breasts that plague most meal plans.

How to Prepare: Combine all the ingredients in a blender or food processor and blend until smooth. Cut chicken breast into strip and dip into the peanut sauce.

<h1> 9. Chocolate Peanut Butter Power Balls </h1>

These chocolate peanut butter balls are a great grab and go snack that can be prepared in advance to ensure you have a desirable high-protein snack whenever you need one.

* 3 scoops chocolate protein powder

How to Prepare: Thoroughly mix all the ingredients in a bowl (add a little water if necessary 1 TBSP at a time). Use a Tablespoon to form half-spheres and place in freezer for 2 hours before eating (if time is an issue you can eat them right away but they taste better when frozen).

<h1> 10. Ginger-Lime Peanut Salad Dressing </h1>

Peanut butter also makes an incredible salad dressing. Instead of reaching for a store bought one packed with preservatives and low-quality oils here is a delicious ginger-lime peanut salad dressing that you can whip up in minutes as home courtesy of <a href="https://chefarnone.com/" id="cd19b6c8-ef64-37ff-a150-8eba0887ef04"> WACS Global Master Chef Ken Arnone </a> .

* Cayenne pepper, black pepper, and kosher salt to taste.

How to Prepare: Combine all ingredients except for the scallions, oils and seasoning in a stainless-steel bowl. Whisk well to thoroughly combine. Slowly add the oils while whisking. Taste, add seasoning and adjust according to preference. If the dressing is too thick adjust with a small amount of water.

Peanut Butter is one of the Americas most loved foods. It goes great with chocolate and was stuffed in just about all of our lunch boxes as kids. But does this calorie dense deliciousness have a place in a meal plan designed to keep you lean and fit? Definitely. Here are 10 great ways to incorporate peanut butter into your day while keeping your weight on track.

The 10 Most Incredible Peanut Butter Snacks You'll Ever Eat

Many times your hunger can seem overwhelming to the point where the only reasonable solution to defeating this mounting urge is to give into it. But your hunger and urges to eat certain foods are not always driven by our bodys actual need for calories. You might be tempted by stress or social cues (watching football = eating chicken wings) or smells (walking by a pizza shop). Surfing the Urge is a strategy developed by psychologist Alan Marlatt, Ph.D., where you envision your craving like a wave. The wave rises, but then it also comes crashing down and dissipates. Using this visualization and knowing that your craving will subside can help you resist food temptation and stay on track.

Double Up on Protein at Breakfast

The easiest way to squash hanger is to eat protein. The more protein you eat, the fuller youll feel. Target breakfast, which is generally the meal where most people dont eat enough of the nutrient. You want to hit at least 30 grams of protein from whole food (not shakes) in order to keep your hunger at bay until lunch. Adding 1 cup of Greek yogurt to your breakfast will get you over 20 grams of protein. If you are maxed out on eating eggs then adding lean meats, like 4 strips of Canadian bacon, or a handful of nuts, like pistachios, are other ways that you can add 12 grams (equivalent of 2 eggs) or 6 grams (equivalent of 1 egg) of protein respectively to your breakfast.

Start with a Bowl of Soup

Research shows that you can use water to trick your body into being full and eating about 10 percent fewer calories during mealtime. All you need to do is have this water in the form of a bowl of broth-based soup before your main meal. You will also derive the added benefit of vitamins, minerals, and antioxidants found in soup to further support your immune function and overall health. Drinking water when you're feeling cranky can also help.

Bump Up the Fiber at Lunch

If you find yourself exceedingly hungry in the middle of the afternoon, you may be suffering from reactive hypoglycemia. This is low blood sugar caused by your body being too aggressive metabolizing the carbohydrates from your previous meal. A simple solution for this is to increase the fiber you eat at lunch. So add to 1 cup of beans to your meal. The fiber in the beans will help slow digestion, making it easier for your body to control blood sugar.

Close Your Computer and Turn Off Your Phone

Eating while youre a distracted affects your hunger later in the day. When you eat, turn off your phone, close your computer and just eat. By paying attention to eating your body will be more likely to mentally register the calories and youll feel less hangry in a couple hours. The reverse can work too: When you're feeling hungry or irritated, watch a funny video or two. The distraction and laughter can help you reboot and have a more positive outlook, according to research from the University of Western Ontario.

Exercise More, Diet Less

In the moment, do pushups until you're exhausted. Focusing on your form will take your mind off your hunger. In the long-term, you know that to lose fat you need to create an energy deficient. Many people think that means they have to cut calories by simply eating less of them. The problem, however, is that your body (the smart machine that it is) notices youre eating less and releases ghrelin, the hunger hormone. The more calories you cut, the more ghrelin floods your system. Fortunately, you can create an energy deficient without goading your body into releasing hunger hormones. The next time your fat loss stalls, see if you can exercise more (adding an interval training session to your week) instead of eating less.

Insufficient sleep (even just one night!) can cause an increase in ghrelin, plus a decrease in leptin, a hormone associated with fat loss. Make seven to eight hours of sleep as non-negotiable as hitting the gym when it comes to your fat loss plan.

Yup, you're not yourself when you're hungry (but don't reach for a Snickers!). Your hanger is caused by chemistry: Preliminary research suggests that the same hormones that make you feel hungry when you cut calories also make you more impulsive and irritable. Tell your loved ones and pets that everything is okay. Youre about to learning some effective strategies for living and coping with hanger.

7 Ways to Beat That Hangry Feeling

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