Even the reduced fat versions pack a substantial quantity of heart- healthy mono unsaturated fat.
Down side: many commercial brands are sweetened with “icing sugar” the same finely ground sugar used decorate cupcakes. In fact, each table spoon of skippy contains half a teaspoon of the sweet stuff. Reduced fat versions are the worst of all, because they contain less healthy fat and even more icing sugar.
Try using an all natural, full fat peanut butter, that contains no added sugar.

Your body can use 94% of the protein in a whole egg, making it, like whey and casein, an excellent source of high quality protein. In fact, a recent review of more than 25 published studies on protein may help boost muscle strength and development more than other proteins do because of it high concentrations of leucine. Egg protein keeps you from getting hungry over a sustained period of time.

This delicious roll is basically a  Japanese sugar cube. That’s because two of its major components are white rice and imitation crab, both of which are packed with fast-digesting carbohydrates and almost no protein.

In a past study researchers put 65 subjects on a low protein diet, a high protein diet or no diet. The low protein dieters averaged 11 pounds weight loss and high protein dieters averaged at 20 pounds. Even more amazing, the high protein dieters lost twice as much abdominal fat. One reason could be that a high protein diets helps control its levels of virtually, a stress hormone that directs fat towards the body.

In a test-tube study, researchers discovered that treating human muscle cells with a compound found in spinach increased protein synthesis by 20%. The compund allows muscle tissue to repair itself  faster.