Making healthy food choices
Do you love Greek yogurt (Greek-style yogurt)? It’s all the rage these days…pushing regular yogurt to the back of the shelf. In fact, it accounts for 1/3 of the yogurt in a typical grocery store. It’s thick and creamy, satisfying and, if you choose wisely, a very healthy snack choice or meal accompaniment. That said, don’t go crazy just yet – there is a huge difference among brands. Educate yourself before you buy. Greek yogurt brands are NOT all equal when it comes to taste, quality or nutritive value.
Greek yogurt is traditionally made by straining regular yogurt to remove some of the liquid whey, leaving behind the thick, concentrated solids. This process increases the protein content significantly (15 to 20 grams per 6-oz. serving) but slightly decreases the calcium content (15 to 20% of the Recommended Daily Value or 150 to 200 mg of calcium per serving). Strained Greek yogurt is very similar to Icelandic-style skyr.
Faux Greek-style yogurt is made by adding thickeners to regular yogurt, such as inulin, cornstarch, gelatin and/or pectin. Manufacturers may add whey protein concentrate to bump the protein content up. If not, it will offer the same amount of protein as traditional yogurt, about 6 to 8 grams per 6-oz. serving. More protein per serving is one of the main benefits of choosing Greek yogurt! Unstrained yogurt with added thickeners also contains the same amount of calcium as regular yogurt (25 to 30% of the Recommended Daily Value or 250 to 300 mg per serving).
Greek yogurt can vary in calories, particularly depending upon whether or not you choose sugar-sweetened. Personally, I recommend steering clear of artificially sweetened Greek yogurt, which tastes a bit ‘too’ sweet. Most light varieties are usually made with a combination of artificial sweeteners. These days, folks are second-guessing whether loading up on artificial sweeteners is wise as new research emerges. You can stay conservative on calories, without limiting yourself to only light Greek yogurt varieties.
Most Greek yogurt varieties range from ‘bite-sized’ 3.5-oz servings all the way to generous 8-oz servings. Therefore they range in calorie content, starting at 90 calories and going all the way up to 280 calories. Per serving, Greek yogurt also varies in saturated (bad) fat content, ranging from 0 to 12 grams; a protein content of 6 to 20 grams; a calcium content of 100 to 350 mg and a sugar content of 1 to 4 tsp (includes natural and added sugars). In general, Greek yogurt is lower in carbohydrate than regular yogurt (comparing plain, non-flavored varieties). Stay tuned for ‘Best Picks.’
Our ‘Best Picks’ piece will include a review of dairy-free, lactose-free Greek yogurt substitutes, made with cultured almond, rice or soy milk.
Drawbacks? For those who do not like Greek yogurt and prefer traditional yogurt, particularly more exotic flavors as well as ready-to-eat puddings, etc., may be in a bind. Companies, such as Danone (makers of Oikos) and Stoneyfield Farm are being forced to limit production and eliminate less popular flavors of traditional yogurt to keep up with the Greek yogurt craze…to read more on this in an article published online (Wall Street Journal).
Writing about hydration tips to beat summer heat would be incomplete without additional information on hydration during exercise (especially in summer heat). Most individuals that engage in low/moderate intensity exercise for less than 60 minutes short-duration can stick with water for hydration. Start your exercise routine well-hydrated, sip 4 to 8 fluid oz. of water every 15 minutes or so, and drink water after you are finished.
Exercising in summer heat (extreme temperatures) and/or for more than 60 minutes calls for more than water for optimum hydration. Consider supplementing with a sports drink. Sports drinks contain a dilute mixture of carbohydrate and electrolytes. Most contain about 50 kcal/cup with about 3 to 4 teaspoons of carbohydrate (sugar) and moderate amounts of sodium (lost in sweat) and potassium. They are formulated to contain less sugar than juices, for optimal, fast absorption (6-8% carbohydrate). A risk of exercising in extreme heat, for long periods, without a sports beverage, is developing “hyponatremia” (low blood sodium). Diluted blood causes nausea, vomiting and can lead to serious health impairment, even death.
You may dilute juices to create a 6% carbohydrate solution. Try V-8 (high in sodium and potassium) and/or orange juice (high in potassium). Mix with water in a 50/50 ratio. This ‘homemade’ sports drink, like commercial varieties, is also more quickly (better) absorbed than straight juice.
Weigh yourself before and after heavy workouts, especially those that cause excessive perspiration. For every pound you lose during your workout, drink 2 cups of fluid. After workouts, you need to replenish glycogen stores and you need moderate amounts of protein so consider drinking a truly nourishing beverage (with some sugar), like low-fat chocolate milk. Another suggestion is to blend a quick refreshing smoothie made with fruit and/or vegetables, yogurt and a bit of juice and/or milk. Drinking a smoothie post-workout offers hydration benefits and key nutrients such as protein and carbohydrates.
Water is the most essential nutrient and substance after air for sustaining life. The human body is composed of approximately 60% water. Lean body mass (muscle) contains more water than fat, 70 to 75% versus approximately 40% for fat. Thus, men’s bodies, as well as athletes’ bodies, that have more proportionately more lean muscle tissue, contain more water than bodies with less lean muscle mass and more fat.
The functions of water in the human body are many. It is the medium in which all biochemical reactions occur, is essential for removing waste and transporting nutrients, maintaining blood volume and circulation throughout the body and maintaining body temperature. Regulating body temperature is particularly important in hot weather and during exercise (inside or outside, especially in hot weather).
During physical activity, your internal temperature raises. This heat travels through your bloodstream to your skin. This causes you to sweat, your bodies’ attempt to cool. Evaporated sweat cools your body…returning your body temperature to normal, which is important for optimal function. You must replenish fluids regularly. Once you feel thirst, you have lost approximately 1% of your body fluid. A 2% water loss can cause noticeable adverse symptoms, such as extreme fatigue. Fluid needs depend upon external factors as well – even the clothing you are wearing!!
There’s zucchini…and then, well, there’s ZUCCHINI (see photo). This popular variety of summer vegetable is light, refreshing, versatile and delicious. Zucchini is easy to grow in a home garden….and boy, does it grow. Summer squash is in peak season early in the summer but home gardeners may not harvest it until mid-summer or later. Eating produce in-season ensures fantastic flavor and lower prices. Late summer and early fall is not time to wind down your trips to the farmer’s markets, but to kick it into high-gear as August is a big harvest month.
Summer squashes are relatives to winter squashes, such as pumpkins as well as melons and cucumbers. They belong to the Cucurbitaceae family of plants. Zucchini has a soft shell and creamy white flesh. In terms of selection, choose firm zucchini (free of blemishes) with a shiny, slightly prickly green skin. Store in a plastic bag in the refrigerator for 4 to 5 days. DO NOT wash until you are ready to use.
This low-carbohydrate vegetable offers 20 calories per cup, sliced, 0 g fat, 4 g carbohydrate, 3 g sugar, 1 g protein, 1 g dietary fiber and 10 mg sodium. Zucchini is an excellent source of vitamin C and a good source of other essential micronutrients, such as molybdenum, vitamin B6 and manganese. Summer squash is one of the best food sources of various carotenoids (antioxidants found in dark green/orange veggies), such as alpha- and beta-carotene, lutein, zeaxanthin, and beta-cryptoxanthin. Supporting healthy eyesight, offering anti-cancer benefits and supporting blood sugar metabolism are just three of the many health benefits of this nutrient-dense veggie. Eat raw (as a snack or on top of a salad) or slice and steam to retain the most nutrients (skin-on). Zucchini can be frozen, but doing so will soften the flesh…however, frozen summer squash actually retains its antioxidant content (potency) very well.
You can find recipes for zucchini bread, cake, muffins, etc. What about something different and super-easy? Cut your zucchini length-wise in 1/4″ slices. Brush lightly with olive oil and grill seasoning (and/or seasonings you like). Grill (on a pre-heated grill) until tender, about 3-4 minutes per side!
Do you find that the summer heat takes a lot out of you? Shake things up by making fruit-based popsicles and slushies. They offer calories (as a snack), vitamins and minerals and the nutrient most essential for life (2nd only to oxygen)… water.
Two essential kitchen accessories to ensure happy faces all summer include a high-powered blender and a set of popsicle molds. Make your own tasty, refreshing slushies and popsicles. There are many recipes available online. You can also make up your own recipes. Use what’s in season and think outside of the box. When it’s super-hot, you may not feel like eating. Irregular eating patterns can zap energy. For a fun pick-me-up, these treats can do the trick.
A few ideas to get you started: in a blender, whip up equal parts nonfat yogurt and frozen raspberries (about 1 cup of each). Add sugar or another sweetener to taste. Blend well, pour into molds and freeze. Love avocados? This neutral-flavored, creamy fruit makes great (saturated fat-free) ‘ice cream’ and ‘ice’ pops. Start by combining a 1/2 cup sugar and 1 cup water in a pot. Place on the stove top (medium heat), stirring occasionally until the mixture boils and the sugar dissolves completely in the water. Let cool to room temperature. In the meantime, scoop the flesh out of two medium-sized ripe avocados and put in a blender. Add the cooled sugar-water mixture. Add 2 TB fresh lime juice. Optional ingredients include fresh mint leaves and/or a splash of tequila (adults only!). Blend well at high-speed. Pour into popsicle molds. Freeze and enjoy. Each recipe makes 5-6 large popsicles.
Make yourself a hydrating, refreshing green slushy by combining, in a blender: 1 cup cucumber (peeled, seeded regular or ‘English’ cucumber), 2 cups honeydew melon chunks (that you’ve frozen), a dozen fresh mint leaves and 2 – 4 tbsp. fresh lime juice (to taste) as well as 1 – 2 tsp. honey. Blend well and serve in 2 tall glasses.
All three of the above recipes offer 100 to 200 calories per serving.
