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. Substantial 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 healthier 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.

Healthier Chicken Salad Sandwich

Serves: 2

300 calories per serving

 

Ingredients: 

3/4 cup non-fat plain Greek yogurt              1/2 tsp garlic powder

1 tbs Dijon mustard                                      1/4 tsp salt

2 tbs finely chopped celery 1/2 tsp ground black pepper

2 tbs finely chopped scallions 6 oz cooked chicken, chopped

2 tbs finely chopped basil 2 whole grain Sandwich thins

2 tbs finely chopped dill 4 lettuce leaves

 

Directions: Stir together yogurt, mustard, celery, scallions, basil, dill, garlic powder, salt, and pepper. Add chicken and stir to combine. Divide chicken mixture into each sandwich thin and top each with two lettuce leaves. Cut in half before serving.

The New Nutrition Facts Panel

After 23 years the FDA is making changes to the nutrition facts panel which will apply to all packaged foods over the next two to three years. 

Serving sizes have expanded greatly over the years. New rules will require panels to list serving sizes that are typically consumed in one sitting, helping to eliminate the need for consumers to multiply several servings and  daily values to understand how much has been consumed. For example one 20-ounce soda will be listed as one serving for the bottle, rather than 2.5 servings in the bottle.

Many Americans do not consume enough potassium or vitamin D, therefore food panels will now include amounts to help consumers better reach the recommended daily amount; 4700mg of potassium and 600 IU vitamin D for most people. Listing vitamin A and vitamin C will no longer be required because Americans typically consume the recommended amounts of these vitamins.

The 2015-2020 Dietary Guidelines for Americans recommended reducing added    sugar intake to less than 100 calories (25g) for women and 150 calories (37g) for men daily. The new nutrition panel requires listing of   added sugars as a sub-item under total sugar content. The Daily Value for added sugar will also be updated on the food panel, so as not to exceed 10 percent of total calories, currently based on a 2,000 calorie diet.

The new changes should be easier for consumers to read, and help guide healthier food choices. Manufacturers will need to start using the new food panel by July, 26, 2018; however smaller companies are given an additional year to comply.

Eat Your Almonds

Could eating almonds save your life? Studies show eating one ounce of nuts (23 almonds) daily can reduce your risk of heart disease. In fact several of the largest cohort studies show a consistent 30-50% lower risk of heart attack, sudden cardiac death, and cardiovascular disease from eating nuts several times each week.

Different nuts offer many different health benefits. Almonds are a great source of protein, magnesium, potassium, vitamin E, calcium, fiber, and healthy unsaturated fat. At 160 calories per ounce, almonds make a satisfying snack, reduce food cravings, and can help prevent overeating later on.

Studies show people who ate 1 to 1.5 ounces of almonds daily were more successful at losing weight and decreasing abdominal fat mass. Other studies indicated improvements in LDL “bad” cholesterol. Almonds have also been shown to decrease blood sugar levels after a meal and promote a healthy GI tract with their prebiotic properties.

Raw, unsalted almonds are the healthiest. Steer clear of almonds roasted in oil or with lots of added sugar or salt. Chocolate covered almonds may sound tasty but they are not the best for you.

Grabbing several handfuls of nuts daily is not recommended  either. Just one small handful of nuts can have 160-180 calories, which can add up to 18 pounds of weight gain or more in a year if you don’t cut back on something else. Weight gain increases heart disease risk and may outweigh the health benefits nuts provide.

If portion control is a problem look for individually portioned 100 calorie packs of nuts at your grocery store, or make your own by counting out 14 almonds and placing them into zip lock bags.

It’s Mango Season

 Mangoes from Mexico and Central America are coming into season and showing up in grocery stores all over the U.S.

Juicy, pulpy, and sweet the mango is a stone fruit native to South Asia. Its popularity makes it one of the most cultivated fruits in the tropics, with almost half of the worlds production coming from India (18 million metric tons). In the U.S. mangos thrive in Southern Florida and California’s Coachella Valley.

Mango trees are massive, growing 131 ft tall and are long-lived, bearing fruit even after 300 years. There are several different varieties of mangos all with different colored skin, texture, and flavor.

The Champagne mango, also called the Ataulfo mango, is small, has a thin seed, and has pale yellow flesh. The fruit is creamier and smoother than other varieties and has a sweet and tangy taste.

The Haitian mango, also called the Francis mango, is large, has a light greenish-yellowish speckled skin, and has dark orange flesh. The fruit has a sweet caramel-like taste.

The most popular variety found in markets is called the Tommy Atkins mango. It is large, has a red and green skin, and has orange flesh. The fruit is a bit more fibrous and sticky compared to other varieties.

Whichever mango you select this season enjoy the health benefits of vitamin C, vitamin A, fiber, and folate.

Benefits of Breakfast

Need an energy boost? Breakfast is the most important meal of the day because it replenishes our depleted energy stores and keeps our metabolism running. Skipping breakfast or not eating enough tells our body to conserve energy, slow down our

metabolism and burn fewer calories throughout the day. This is why people who skip breakfast are more likely to be overweight than breakfast eaters.

New studies are revealing even more evidence of how

important breakfast is as it relates to metabolic function. When skipping breakfast study participants produced 39% more

insulin and had higher blood sugar levels later in the day as a result. Concerns over regularly skipping breakfast might lead to chronic insulin resistance, a major risk factor for type 2

diabetes.

To keep your blood sugar stable and to kick start your energy select fiber and protein rich foods for breakfast that provide about 20-35% of your total daily calories. For someone

targeting 1600 calories per day that is 320 calorie breakfast. For someone targeting 2000 calories per day that is 400 calorie breakfast. Below are some ideas:

· Whole grain English muffin topped with 1 tbs peanut butter and 1/2 sliced banana (285 calories)

· 6 ounces nonfat plain Greek yogurt topped with 3/4 cup blueberries and 2 tbs slivered almonds (240 calories)

· 1 slice whole grain toast topped with 1/4 mashed   avocado, 1 poached egg, and hot sauce (255 calories)

· 1/2 cup egg whites mixed with spinach, tomato, and onions served with 1 slice whole grain toast topped with 1 tbs peanut butter and 1 cup of melon (350 calories)

· 1/2 cup dried oats cooked with 1 cup skim milk, 1 chopped apple, 2 tbs chopped walnuts, and cinnamon powder (415 calories)

Have you tried Kombucha?

Kombucha is a fermented and slightly carbonated tea drink  originating in ancient Chinese medicine over 2000 years ago. Sweetened tea is fermented with a colony of bacteria and yeast which produces a mushroom in the liquid. In fact in the Chinese language Kombucha is called “chajun” which translates to tea mushroom.

The beverage is acidic, tart, vinegary, and slightly alcoholic. 8 ounces typically has 30 calories and contains B vitamins as well as probiotics, bacteria, and other chemical compounds.

Unpasteurized kombucha can ferment and develop an alcohol content to the level of some beers. In fact Whole Foods pulled kombucha from its stores due to concerns of fluctuating alcohol content beyond the legal limit of 0.5%. Pasteurizing stabilizes the fermentation process and makes the beverage safer to   consume allowing Whole Foods to carry the beverage again.

Many health claims include improvements in digestion, liver   detoxification, cancer prevention, and stimulation of immune function. To date there is no scientific evidence to support these health claims.

There have been several documented cases of serious adverse effects from drinking kombucha, particularly when home-brewed and unpasteurized. The FDA warns of a high risk of contamination from home-brewing kombucha which could result in toxic reactions and death in some reported cases.

In the late 1990’s Kombucha became commercially available, and when pasteurized, is much safer to drink than home-brewed varieties. The bottom line is that kombucha is not a magic cure-all elixir. Science is not substantiating the health claims but if you do believe in the health benefits drink it in moderation and be careful with your selection to ensure safety.

Eat the Rainbow, with Rainbow Chard

This colorful vegetable is cousins to kale and is packed with nutrients you want to be eating. As one of the most popular vegetables along the Mediterranean, research shows chard contains 13 different antioxidants as well as Vitamin C, Vitamin K, potassium, and iron to nourish your body.

As a member of the chenopod family (along with beets, spinach, and quinoa) chard provides a number of health benefits not available from other foods. The bright red and yellow pigments protect our nervous system, including organs like our eyes. Chard also has a high level of nitrates which has been shown to lower blood pressure in some studies.

One cup of cooked chard provides over 700% of the recommended daily amount of Vitamin K necessary for bone health and blood   clotting. It also contains over 200% of the recommended Vitamin A  necessary for eye health, immune function, and cell growth.

When purchasing chard look for plants with firm, deep green leaves. Smaller leaves will have a more milder taste and be more tender. Store chard in the refrigerator to keep it fresh. When cooked, chard is very similar to spinach and can be used interchangeably in       recipes. When eating raw, try chopping it into thin ribbons to make the chard more tender and easier to handle.

This colorful vegetable is packed with good for you nutrients and is a great addition to soups, stir-fries, or as a topping on pizza. For a tasty salad try our Roasted Pear and Rainbow Chard Salad Recipe below.

Roasted Pear and Rainbow Chard Salad Recipe

Serves: 4

360 calories each

Vinaigrette Ingredients:                         

2 tbs freshly squeezed lemon juice

4 tsp Champagne vinegar

1 tsp Dijon mustard

4 tbs extra-virgin olive oil

Salad Ingredients:

1 tbs extra-virgin olive oil

1 tbs Champagne vinegar

4 small, firm pears

1 bunch rainbow chard, stems trimmed and roughly chopped

1/2 cup goat cheese 

4 lemon wedges

Directions: To prepare vinaigrette whisk together all four ingredients and set aside. To prepare salad preheat oven to 375°F. In a small bowl whisk together olive oil and champagne vinegar. Cut pears in half and carefully cut out the core. Set pears with sliced side facing up on a rimmed baking sheet. Drizzle olive oil mixture over pears. Place in oven and roast 8 minutes. Turn and roast an additional 6-8 minutes until edges are golden and pears are easily pierced with a fork. Set aside.

In a large bowl toss greens with half the vinaigrette. Crumble goat cheese and toss in gently. Divide greens between four plates, add 2 pear halves and drizzle with remaining vinaigrette. Garnish with lemon wedge before serving.