While there is something deeply gratifying about the sweet, creaminess of peanut butter (unless you lean crunchy), and the way that it often sticks to the roof of the mouth, studies demonstrate, it might be time to switch the nut. Almond butter, which also comes creamy or crunchy, offers more on a strictly nutritional basis.

Raw Almonds (courtesy of Hopkins AG)

What they share: Both butters are rich in protein, fiber and fatty acids and have the same amount of fat (16 grams) and calories (190) per 2 tablespoons. They also have about the same amount of carbohydrates.

Almond butter takes the lead: Almond butter has 26% more Vitamin E, 3% more Iron, and 7% more Calcium than peanut butter. It’s higher in magnesium, phosphorus, potassium and antioxidants.

What about the “fats?” This is where the almond really shines. Almond butter has 50% more monounsaturated fat than the peanut spread and about 25% less saturated fat. This is good news for anyone, and especially for those keeping an eye on cholesterol. Another important factor is that almond butter does not contain any trans fat. NONE.

On peanut butter’s defense, there is a misconception that all peanut butter contains trans fat or hydrogenated oils. This is not true. You can now choose from a range of “all natural” varieties that eliminates the trans fat (and any un-natural ingredients). These varieties are made from pure peanuts with no added oils, fats, or sugars. You’ll recognize natural butter by the oil separation at the top of the jar. The trans fat found in regular peanut butter is so minimal (less than 1%) that the FDA labels it as being at 0. For more information about this check our post on organic peanut butter.

One Organic PB Option

POSSIBLY THE BEST REASON TO SWITCH: Almonds are considered alkaline while peanuts are categorized as acidic.

According to some research there are benefits to consuming alkaline foods: speed up metabolism, increase energy, and prevent sickness. Almonds fall into this category. They are a powerful nut and the only nut categorized as very alkaline.

Health gurus argue that it’s important to consume at least 60% alkaline-producing foods in order to maintain a balanced diet. If one’s Ph levels aren’t in balance the body has a hard time absorbing vitamins, minerals, and other important food nutrients. In short, Ph affects everything. In contrast acidic foods can be damaging and a variety of physical problems and diseases can be caused from acidic intake (some go as far to say that an acidic ph can cause cancer–see below caveat). Peanuts rate very high in acidity. This site provides a nice summary chart.

CAVEAT: While there is some scientific research regarding the potential dangers of an acidic diet, it is hardly conclusive. This article by the American Institute for Cancer Research summarizes the risks and notes that what you eat certainly affects your cancer risk, BUT the acidity/alkalinity of the foods is not the factor.

How do the prices compare? There is a significant price difference (usually $3-4 bucks) between the spreads. Peanut butter is the cheaper of the two. At Trader Joe’s a jar of the almond stuff costs $4.99 while regular peanut butter only costs $1.79. If you want organic it’s $2.99. So at Trader Joe’s you’re getting a bargain. If you shop elsewhere almond butter can cost up to $13.00 a jar. Generally organic butters are more expensive. With almond butter you’re paying more for the quality. And remember places like Whole Foods allow you to grind your own. Now that is fresh!

Make your own butter!

One almond butter that we love can be ordered online for $7.00 a jar. Hopkins Ag makes their almond butter fresh every day.

Which one tastes better? This is a matter of preference but if you like a sweeter taste, peanut butter is likely the way to go. However, companies like Hopkins also sell almond butter with honey. It’s equal to any peanut butter. We’ve also seen vanilla almond butter and a few other flavors.

Personally, I am partial to peanut butter. Some almond butters can be grainy and slightly bitter. But, when cooking or making smoothies, I’m now an almond butter convert. Athletic-Minded Traveler posted a smoothie recipe a while back. Give it a try.

Here’s the post about the Forbes article featuring Athletic-Minded Traveler: click this link

And here is the recent Forbes Magazine article about Bikram and the franchise effort: click this link to read article on Forbes.com

If you’d like more Yoga content from Athletic-Minded Traveler simply visit our Yogisms archives. Also, yogis should keep in mind that in our over 100 destinations, we recommend yoga studios and provide helpful information about directions, class schedules, locker room facilities and more.

Namaste!

We have embraced three “healthy” cookies over the last few months. Nutridel’s full line of cookie flavors, Trader Joe’s Righteous Rounds and Trader Joe’s Vegan Chocolate Chip Oatmeal Cookies.

Nutridel, TJ's Vegan cookie and TJ's Righteous Rounds

We’ve made it easy for you. For a quick, objective review, we’ve compared the nutrition data for these three cookies in the table below. Our qualitative comments about taste and other cookie considerations follow.

NUTRIDEL

Oatmeal Nutridel Cookie

The crunchy, flat, disc-like cookies are tastier than a granola bar, but healthier than biscotti. They come in four flavors: oatmeal, almond, flaxseed, and pecan. The taste is slightly sweet and very natural, which is no surprise given the very pure ingredient list—for the oatmeal flavor: oats, whole wheat flour, wheat bran, sunflower seeds, dry coconut, sesame seeds, molasses and sunflower oil. Simple.

The nutrition data (in the above chart) also confirms that this cookie is a sensible, no-guilt treat. But for many, “sensible” is NOT on the cookie wish-list. And that is this cookie’s only downside (and maybe the price—see below). But how about this? These cookies are flexible. Not in a bendy, yoga stretch sort of way, but you can actually customize them.

Want something nutritious but with a little more heft? Spread some almond butter between them? Need more indulgence, use Nutella – it’s divine. Or, crumble them over yogurt. Ice cream sandwich anyone?

Where do I get them?

The brand, (a blend of the words “NUTRItious and DELicious) is new and as of now the cookies are sold in coffee shops, yoga studios, and specialty stores. However, you can order them online. The sampler pack offers 8 packages of 2 cookies each (so 16 cookies) for $16. I happened upon them at my local coffee shop and paid $2.50 for one pack of two cookies. I was with my 3 year old and wanted a small treat but not a sugar bomb. Perfect. I had family, friends and my book club try these cookies and all gave them a thumbs up.

TRADER JOE’S RIGHTEOUS ROUNDS

Trader Joe's Righteous Rounds

Since nearly all Trader Joe products are private labeled, we have no idea from where these small, crunchy cookies originate. What we do know is that to retain their “goodness”, the cookies are not heated above 75 degrees and that a serving delivers a near vitamin punch of nutrients (see above chart).

The silver-dollar sized cookies are sweet and impart a little bit of chocolate flavor. If you are a die-hard chocolate chip cookie fan, the rounds may not quite do it for you. However, if you are a parent and need some treats in the house, Righteous Rounds are perfect.

A serving is five cookies, but my 3-year old is more than happy with 1 or 2 for her dessert. Compare these cookies to a granola bar, kid-friendly protein bar, or any other packaged treat, and I’m guessing the Righteous Rounds will win the nutrition and taste battle.

TRADER JOE’S VEGAN OATMEAL CHOCOLATE CHIP COOKIES

Trader Joe's Vegan Oatmeal Chocolate Chip Cookies

We had been on a search for a really good cookie. Jim likes a treat and one that tastes like a treat. The Nutridels and Rounds weren’t decadent enough for him. So I continually brought home new cookies to sample. After trying this particular cookie, the search ended, finally!

How do they taste?

Unlike the other two cookies, these are not crunchy. They are firm, a little soft, sweet with a slight salty flavor too. There are big chocolate chips and the oatmeal provides great texture. This is the best, store-bought cookie we’ve ever tasted.

How do they stack up against Nutridel and the Righteous Rounds?

The cookies are labeled “vegan”, but that does not, in our view, equate to them being “healthy”. (I’m sure some cookie eaters would disagree). The biggest downside of this cookie is that one cookie yields 18% of the RDA for saturated fat. If you can limit yourself to just ONE, that is not so bad. What we really like is that one cookie yields a reasonable 8 grams of sugar (not bad compared to many kids’ cereals and protein bars that often contain over 15 grams of sugar for a similar serving size), and delicious taste.

Editor’s Note: Athletic-Minded Traveler is NOT paid to sing the praises of these cookies. In fact for the Nutridel cookies, I was so pleased by the flavor and nutrition that I contacted the company and asked about the business. Since then Nutridel has launched their website, is taking orders, has expanded their retail distribution and has collected a number of positive reviews.

1) What to Bring and What Not?

Gatorade and Water
Beyond the obvious — yoga mat and towel — you should also bring a mixture of Gatorade and water or a bottle of each. The sodium and sugar in Gatorade are helpful in maintaining your salt and blood sugar levels, but pure water will be easier to consume in the 110F+ room. So, bring at least 32oz. of both in separate bottles or combine 50/50 into a 64oz bottle and plan on drinking all of it through the 90 minute session.

Hand towel (x2)
Before class begins, your large towel will be placed on top of your yoga mat. Therefore, you will do the poses while standing/sitting on top of your towel (which is on top of your yoga mat). Two hand towels (kept at your side) will be necessary to wipe sweat off your brow and body. Also, you should use the hand towels to make grabbing your ankles easier during a few of the poses–hold the towel while it is wrapped around your ankle/foot.

Wet Clothes Bag
This can be as simple as a plastic trash bag or as fancy as something like river rafters use to keep their clothes dry. In this case, you want a bag that you can keep your wet, sweaty and stinky clothes separate from your dry and clean garments. Either will suffice.

Nothing Green
Apparently, Bikram has some philosophy (superstition?) against the color green. Maybe the Incredible Hulk frightened him as a child–I don’t get it–but if you want to play by the rules, don’t wear green to school.

2) Class Hints

Mat on the Line
If the studio you’re attending has lines on the floor, position your mat so that half of it lays in front of the line and half behind. This helps organize and keep separation in the crowd so that you don’t smell your neighbor. (Many studios do not have lines on the floor, however.)

Sitting Halfway
While the entire class is 90 minutes long, understand that the hour-and-a-half is broken up into 45 minutes of standing poses and 45 minutes of sitting poses. Knowing that I was going to sit down at the halfway point helped me endure the standing poses.

No Feet Forward
I’m sure the regulars can explain why, but I just know that there is a rule about not moving your feet toward the front of the classroom. When you spin around or change positions, move your feet backward.

“Don’t Drop the Money”
Bikram postures are fairly simple–mostly beginner poses from what I understand. The one posture that seems to give rookies a little trouble is “Standing Bow”. It requires standing on one leg while grabbing the opposite ankle and leaning forward. Grasping the ankle in the right way is the issue. You may hear the instructor say, “Don’t drop the money.” This expression is meant to reinforce proper technique by holding your palm up (like holding money) while reaching back to grab the inside of your leg/ankle.

Stay in the Room
Above all else, your first class will be deemed a success (and you will impress the regulars) if you simply stay in the hot classroom the entire time–even if in Savasana (i.e., on your back on the floor). So, pace yourself, drink plenty of fluids and go with the goal of remaining in the hot-box for 90 minutes.

Our editorial staff uncovered fitness focused hotels such as the Bayerischer Hof and the Hilton Munich City; sweat at health clubs such as Fitness First Schwabing; found unique swimming pools such as the Ungererbad Recreation Center; and ate healthy and tasty meals at restaurants such as Riva Pizzeria.

Munich’s extensive and user-friendly subway makes getting around this fun and cosmopolitan city a breeze. And, don’t forget to visit Munich’s #1 place to go: Hofbrauhaus. Bring your appetite and thirst.

We will be contacting Julie and providing a $100 gift certificate to her for her contributions.

Another contest likely will be held as the Winter Holidays approach, so be ready to participate again.

Most important, your contributions serve to update and expand the Athletic-Minded Traveler web portal and help your fellow AMT-ers maintain their healthy lifestyles while on the road.

We’re thankful for each and every one of you and hope that our recommendations make your travel more convenient and more fun.

Continued safe and sweaty travels!!

Jim Kaese
Co-founder

P.S. - I am beginning to notice airport parking lots becoming more full again - let’s hope this is an economic indicator…very well could be.

Citing a study by The Journal of the American Dental Association (2008), the cancer risk posed by X-ray machines is higher than previously estimated. “Some” machines, the article states, emit FOUR times more radiation than earlier estimates! YUCK!

Luckily, there are options. Digital technology and F-speed film (NOT D speed) along with “rectangular collimation instead of round” will reduce radiation exposure.

For those curious readers, collimation is defined as: A method for minimizing a patient’s exposure to unnecessary radiation during treatment by using a rectangular position-indicating device (PID) to reduce the size of the radiation beam.

In plain English — it’s the attachment piece that beams the X-ray into your mouth. Here’s a picture from Margraf Dental Mfg.

Collimation Device

Here is a super yummy, easy, healthy and quick recipe. Jim likes the shrooms on their own; I prefer them atop my salad — the juices adding to my dressing. I typically buy 2 caps prepackaged, but if you are picking them at a farmers’ market or where they are sold separately, they should be plump and firm and not slippery.

Portobello Mushroom Cap from Gourmet Sleuth

Ingredients

2 portobello mushroom caps (often sold prepackaged–chopped will yield 4 cups or more)
1 “pat” butter
2 tsp low-sodium soy sauce
2 T balsamic vinegar
* 2 tsp. finely minced garlic (or 2 “cubes” frozen crushed garlic from Trader Joe’s)

Directions

1. Preaheat oven to 425 or preheat grill
2. Break or cut off remaining stem. Wipe the cap gently with damp paper towel. It is optional to clean the “gills” on the underside of the caps. See note on cleaning below.
3. Chop mushrooms into square bites
4. Melt butter in microwave safe dish (a pat is a thin slice)
5. Add soy sauce and balsamic
6. “Eye ball” it. If you need more sauce add to it.
7. In a large bowl toss the mushrooms with the sauce
8. Use foil and create pouches for the mushrooms. If you love mushrooms, two pouches for two servings. But you can do up to 4.
9. Put pouch in oven for 15-20 minutes or on grill for 15 minutes.

** NOTE on Cleaning
If you’d like to remove the gills, simply scrape with a knife or small spoon. The gills do add flavor, but most often cooks remove them especially when the mushrooms are an ingredient in a recipe — the gills tend to turn everything else black! I remove most of them for the above recipe.

Nutrition Information per Serving (based on 2 BIG servings)

Calories: 50
Protein: 2.5 grams
Fat: 4 grams (2.6 grams saturated)
Fiber: 1.5 grams
Carbs: 7 grams
Sugars: 2 grams

** Good source of Niacin (4.5 grams) and Potassium (484 mg) and selenium (11 mcg)

1) Body Glide - the single most important product for a happy race. Rub this waxy stick all over your body (especially the armpits, nipples, back of your neck, top of feet and elbow/knee creases) to avoid painful chafing and irritating burns.

2) Lace-ups - Do you really want to risk having to stop to tie your shoes at mile 17? If you bend over, you may not get back up. Eliminate the risk of shoelaces untying by using a tension-based lace up system or spring-loaded clips that slip over your laces.

3) Fluid Belt - Don’t rely upon the cups of water or Gatorade provided at each mile. The traffic around the tables is always congested and disorganized, cups dropped on the ground create slipping hazards, and besides, the cups are never easy to drink out of while on the go (more will spill on your chest than go down your throat). Instead, replenish your vital fluids on your timetable with bottles that strap around your waist, open and close with a cap, and form to your mouth.

4) Neosporin - You will have feet blisters after completing 26 miles. Be sure to have neosporin in your post-race clean up kit and use it liberally on any part of your feet that appears irritated.

Good luck and have fun!!