Wednesday, August 9, 2017

It’s Greek to Me


They might come in similar white tubs, but all yogurt is not created equal, and consumers are catching on. Greek yogurt sales have skyrocketed, and for good reason. The straining  process removes whey, sugar, salt, and lactose from the yogurt which makes it more thick and creamy. For about the same amount of calories, Greek yogurt has less sugar and twice as much protein as regular varieties which makes it very nutrient dense. For people who are lactose intolerant Greek varieties might be better tolerated as well.

6 ounces of Greek yogurt has 15-20 grams of protein which is similar to 2-3 ounces of meat. Protein keeps you feeling full longer which can help keep your appetite controlled. Greek   yogurt is also very appealing to vegetarians and people seeking more protein in their diets. In comparison 6 ounces of regular yogurt has around 9 grams of protein.

Going Greek reduces carbohydrates, but only if you are cautions about the added sugar. Plain Greek yogurt is best for you (try sweetening it with fresh fruit). Many sweetened Greek yogurts can be very high in added sugar with total carbohydrates of 15-30 grams. Read the food label and select plain as often as you can.

Be cautious of Greek yogurt’s fat content, which can be much higher in saturated fat than regular yogurt varieties. Evidence-based research continues to encourage low saturated fat intake to reduce heart disease and diabetes risk. Eating healthier unsaturated fats in moderation is better for you. Select nonfat or 1% dairy products and pair them with healthy fats such as chopped nuts, flaxseeds, or chia seeds.

Whether you select Greek yogurt or regular varieties, both contain probiotics which promote a healthy digestive tract and a healthy immune system. It is encouraged to eat probiotics   regularly, making Greek yogurt a wonderful addition to your daily routine.



Greek Yogurt Tuna Salad Recipe
Serves: 2
90 calories per serving

Ingredients:
1 5-ounce can chunk light tuna in water, drained
¼ cup plain nonfat Greek yogurt
1 tbs Dijon mustard
1 stalk celery, chopped
Salt and freshly ground black pepper to taste

Directions:
Mix all ingredients together until well combined. Refrigerate at least one hour until chilled. Pairs well with salad, whole grain bread, or with whole grain crackers.




Tuesday, August 1, 2017

Wine vs. Liquor vs. Beer


Is drinking alcohol good for you? Studies are mixed with some showing moderate amounts of alcohol decreasing inflammation, increasing good cholesterol, and lowering risk of heart disease, stroke, and diabetes.

Other studies encourage reducing intake of alcohol even for light to moderate drinkers for improved cardiovascular health. 

While it is uncertain whether no drinking or moderate drinking is better, the general consensus is that too much alcohol is bad for anyone's health.

Imbibing more than 2 drinks per day for men and more than 1 drink per day for women can increase blood pressure and triglycerides as well as increase the risk of heart disease, obesity, cancer, and liver disease.

What counts as 1 drink?
5 ounces of Wine
12 ounces of Beer
1.5 ounces of 80 proof Spirit

What alcohol is best for your health and for your waistline? Red wine likely offers the best health benefits because it contains the highest amount of antioxidants and natural plant chemicals, such as resveratrol, which might help lower disease risk. One glass has around 125 calories.

Beer and liquor have been shown to help lower disease risk too, but the calories can range greatly. Light beer such as Budweiser Select has only 55 calories per bottle, while craft beer such as Sierra Nevada’s Stout has 225 calories.

1.5 ounces of vodka has only 96 calories but use caution with sugary mixers like soda and juice which can make the calories soar. A cosmo has around 200 calories, a captain and coke has around 290 calories, and a strawberry daiquiri can be well over 600 calories. Mix with club soda and a fresh lemon or order on the rocks to cut down on calories.

Alcohol stimulates appetite too so watch what you are eating, especially bar food and late night snacks that often accompany libations.

Steamed Mussels Recipe
Serves: 4


Ingredients:   
4lbs mussels                            
2 tbs olive oil                              
1 shallot, minced                    
2 garlic cloves, minced             
4 sprigs fresh thyme                     
1/2 cup dry white wine
1 lemon, juiced
1c low sodium chicken broth
Pinch of red pepper flakes
1 tomato, diced
1/2 cup roughly chopped parsley

Directions: Scrub mussels under cold water, discard any with broken shells. Heat oil in a 6qt pot and sauté shallots, garlic, and thyme. Add mussels, wine, lemon juice, broth, and red pepper flakes. Cover pot and steam over medium-high heat for 5 minutes until mussels open. Toss in tomato and parsley, cover, and steam 1 minute more until soft. Enjoy!