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Spicy Quinoa Salad

Jan 17th, 2012 by

It’s time to liven up the recipe box again. Here is one that is loaded with nutrient rich ingredients and flavor. Some items might be a little obscure or inconvenient so you should feel free to alter it as you wish. There are lots of healthy recipes and ideas on this website I just found. Check out www.fuelingenduranceperformance.com to check them out. Here is a great recipe called Spicy Quinoa Salad.

Spicy Quinoa Salad

Prep time: 25 mins
Cook time: 25 mins
Total time: 50 mins
Serves: 2-3

Ingredients

  • 1- 1/2 cups quinoa
  • 1/2 cup coconut milk
  • 2 cups water
  • 1 medium eggplant, cut into discs
  • 1 bunch fresh spinach, stemmed and washed
  • 2 chicken breasts, cut into small pieces
  • Handful raisins
  • 1/4 cup chopped pecans
  • 1/4 cup pomegranate seeds
  • 2 tbsp olive oil
  • 1/2 tbsp turmeric
  • 1/2 tbsp cinnamon
  • 1 tbsp garam masala
  • salt and pepper to taste

Instructions

  1. Pre heat oven to 400 degrees Fahrenheit.
  2. Cook the quinoa in the coconut milk, water and 1/2 of each of the spices (1/4 tbsp turmeric, 1/4 tbsp cinnamon, 1/2 tbsp garam masala).
  3. Brush the eggplant discs with 1 tbsp of olive oil and roast in the oven at 400 degrees Fahrenheit  for ~10 minutes or until they are golden brown. Remove from oven and set aside to cool.
  4. Steam the spinach until wilted, then drop in ice cold water to stop the cooking process. Place in a colander to drain.
  5. Heat 1 tbsp olive oil in a pan and cook the chicken over medium heat. Set aside when done.
  6. When the eggplant is cool enough to handle, cut into small pieces.
  7. Once drained, chop the spinach.
  8. Place the quinoa in a big bowl and add the rest of the spices.
  9. Add eggplant, spinach, chicken, raisins, pecans & pomegranate seeds.
  10. Salt and pepper to taste.

Notes

Cook time and prep time overlap… Prep everything while the quinoa and chicken are cooking. It takes a bit of multitasking… I would say it took me 25 min all together to make this!  Let me know what you think! I love getting feedback. And here on this blog, you’ll get commentluv. This is a great way to leave a link back to your own blog!

Until next time,

Robin

 

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Butter vs Margarine

Jan 11th, 2012 by

This is a topic of potential debate with a variety of opinions often related to who’s marketing campaign is bigger at the time. If you’re paying attention to this for health reasons or weight management or any other reason, you need to make sure your opinion is based on research aside from the butter company or the margarine company. So here are my thoughts on butter vs margarine.

In the end, we all make our own decision and you must too. I’ve gathered some facts from a variety of sources and summarized them for you here.

1. Both butter and margarine are fat and if eaten at all, need to be in limited quantities.

2. You CAN LIVE without saturated fat. (It is a learned taste, not a natural one).

3. Butter is made by churning milk or cream. Typically cow’s milk. The commercial manufacturing process often includes the addition of food colouring.

4. Margarine is an inexpensive alternate to butter, made from oil or a combination of oils through the process of hydrogenation. There are several steps in processing margarine.

5. 1 tbsp of butter has 102 calories. 1 tbsp of margarine has between 35 and 100 calories depending on the ingredients and processing type.

6. Many margarines have trans fats which is a side effect to the processing and should be avoided at all costs. Watch for those that are hydrogenated…and don’t buy them.

7. Butter is higher in saturated fat but does offer some nutritious benefits. Butter contains key nutritional ingredients including antioxidants, vitamin D and calcium as well as selenium. The fats found in butter also help to aid in the absorption of certain vitamins and minerals. This is not to say the butter is the only or best source of these.

8. A healthy alternative to butter and margarine can include coconut oil. It’s loaded with nutrients and has been described as “the healthiest oil on earth”. It does taste a bit like coconut….not a bad thing in many cases.

9. Olive oil is another healthier option. Often you can replace butter with olive oil for cooking. Although the real health benefits that olive oil provides, come from consuming it uncooked.

I always make “fat” decisions with a conscious thought to calorie intake and health. Olive oil is a part of my diet almost daily in the form of homemade salad dressings. When I bake, which is rare, I choose recipes that call for coconut oil. A nutritionist friend suggested using coconut oil like a spread on toast as a replacement for butter. I haven’t tried it yet as I avoid breads as much as possible but it’s on my list of possibilities.

I NEVER eat margarine. It’s far too processed and I read once that it’s only a molecule away from being the same as the container it comes in. I remember that when I was a kid, we lost the margarine container when we moved in August. It was found a week later in the garage…..as good as new. I’m afraid of a “food” product that is that well preserved.

I eat butter occasionally. It probably averages about 2 or 3 tablespoons per month. That would include butter that ends up in cooked food and the butter I give in to when I happen to be out for a nice dinner and fresh warm bread and whipped butter is placed on the table. It sounds delicious…..but only in moderation.

How about you? Share your thoughts on this with me. I love getting feedback. And here on this blog, you’ll get commentluv. This is a great opportunity to leave a link back to your own blog when you leave feedback.

Until next time,

Robin

 

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Top Seven Resolutions List for 2012

Jan 5th, 2012 by

HAPPY NEW YEAR! With a new year comes an opportunity to start fresh with resolutions to be better at something. So this blog post is dedicated to a list of the top 7 predicted resolutions for 2012. Many of them are related to fitness, which of course means I can help you achieve them. Many others are related to overall wellness….and I can help you achieve those too! ;)

1.  Stop Smoking

Visit your doctor to discuss stop smoking aids. You can try hypnosis or acupuncture to help you get started. Visit www.york.ca  for more information or find an association that is local to you, to keep you focused and for support.

I quit smoking 10 years ago after 22 years of believing that I HAD to smoke. It was one of the hardest things I ever did and without question one of the best.

2. Get into the habit of being fit

Join a local fitness club or program so you have a place to go. Hire a personal trainer to teach you how to get results and avoid injury. Get moving, every single day.

My personal fitness journey began with gusto in 2004 when I joined Fitness Force in Keswick. I would never have predicted then that I would purchase the gym that I joined but here I am years later living a healthy lifestyle and encouraging others to do the same. It needs to be forever……..

3. Lose Weight – the Battle of the Bulge

The fitness program and personal trainer should do the trick here too. Choose a diet rich in nutritious foods with lots of fresh vegetables and less processed food. Take time to learn more about healthy options and exercise regularly.

When my lessons in nutrition began, I read books, magazines and attended nearly every seminar I could find. There is a lot of conflicting information out there. You need to either do a lot of research or find someone you trust that has already done the legwork for you.

4. Enjoy Life More

Find activities that bring you joy and take time for yourself. Be sure to stop and smell the roses every now and then.

This could mean reading a book, doing some gardening, joining a fitness club (of course!) or spending time with your family. Be sure that you work to live, not live to work.

5. Quit Drinking-

If it’s a problem, join a local program for support. If it’s a decision to go along with a healthier lifestyle, you are on to something good.

This can work towards losing weight and being fit too.

6. Get Organized

This may mean purging closets or time management. Hire the right help. It may mean a house keeper or a seminar on organization. Check with the Georgina Chamber of Commerce or your own local chamber for recommended organizers….they’re out there!

I find that when my house or office is cluttered and disorganized, my mind is too. The chaos around us can affect us in far greater ways than just making it hard to find the scissors. When you purge a closet, it can be quite uplifting…and maybe that old stuff can go to a local charity.

7. Learn Something New

Take a night school course. The Town of Georgina programs for example, start soon. Join a bowling league or a card club. Read a book on a topic that you’ve been curious about.

Of course starting a fitness program can be something new too!

Your resolution or goal for 2012 may be different from this list of predicted ones. The key to success is that it needs to be personal and needs to be important enough for you to make it a priority. I hope you find great success and happiness in the coming year, whether it is related to a resolution or not. I also believe that 2012 will be the best year ever, and I hope you do too. I said that last year and it came true. Our attitudes totally predict our mood and success. Just because last year was the best year ever, doesn’t mean that this year can’t be even better!

My personal 2012 fitness goal is to achieve a minimum of 15 hours of physical activity each week. That may include working out, hiking, shovelling snow or anything that increases my heart rate and requires dedicated time. Last year my goal was to workout 365 times throughout the year. With very specific requirements on those workouts, I found it challenging in the end but I did achieve it. 2012 will allow for some more flexibility with what counts, but 15 hours per week equals 780 hours for the year. I will be busy!

I challenge you to create a goal that will keep you motivated. Not because it’s New Year’s but because you can!  And, I’d love your input. Share your goals with me! Here on this blog, you’ll also get commentluv. What a great way to also leave a link back to your own blog when you leave a comment!

“The best way to predict your future is to create it”.  Peter J. Drucker

Until next time,

Robin

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10 Creative, Health Conscious Gifts to Give This Christmas

Dec 14th, 2011 by

T’is the season for shopping and gift giving galore! The holidays bring with them the easy excuses for skipping exercise and making bad food choices. Somehow we manage to accomplish this not only for ourselves but also in many of the gift choices that we make for our loved ones. There is no lack of chocolate covered “everything except the kitchen sink” under most Christmas trees on December 25th. It can be a challenge to provide creative, healthy gifts that will bring the same joy as some of the more indulgent options. Here are 10 creative ideas that might fit your budget this year.

  1. A gym membership at your local fitness club. (Yes, I had to put it at the top of the list). Many will offer gift certificates on short term or trial memberships. It makes a great couples gift too!
  2. Healthy cookbooks. Many people are eager to learn about healthier cooking options. A new book might inspire them to try new recipes and maybe even test them on you!
  3. Dance lessons for that couple that has everything. It will get them out of the house, learning something new and staying active.
  4. Passes for your local public swimming pool or leisure centre.
  5. The kids might enjoy an afternoon at an indoor glow in the dark mini-golf centre…..or maybe bowling!
  6. Create your own “foodie” gift basket with infused olive oils and a variety of good vinegar including a nicely aged balsamic. Homemade salad dressings are easy and delicious when you have the right ingredients handy.
  7. Snowshoes! I got a pair last year and I love them! A pass for cross country skiing and a lesson might be fun.
  8. If you really feel the need to go with chocolate, choose a good quality dark chocolate that is decadent and far healthier than chocolate flavoured Santas and tin foil covered balls. Yes, real chocolate like real anything is more expensive.
  9. Juicer – if your gift recipients are already in a mode of health, a juicer might be the next big step.
  10. Spa treatments are a way to indulge a little and are certainly on the wellness list. There is nothing like a good massage. It can be relaxing or therapeutic.

Remember to enjoy the season! Be conscious of your indulging. By that I simply mean to choose when it matters most. Keep it decadent and stay hydrated in the shopping malls. Don’t skip your daily exercise because you’re busy. This is the time to stay true to that commitment. You CAN make it through the holiday season without gaining weight.

Do you have some great healthy gift ideas to share? We’d love your feedback. Here on this blog, you’ll get commentluv. What a great way to leave a link back to your own site when you leave a comment!

Until next time,

Robin

 

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4 Advantages of Indoor Tanning

Dec 8th, 2011 by

While there is some ongoing controversy over the effects of indoor tanning, there are some benefits that are hard to dispute. As with anything affecting your body, mind or health, you should research from a variety of sources and make a decision that is right for you. Here are 4 advantages of indoor tanning.

1. Indoor tanning is controlled

The time and intensity of the environment within the tanning booth is controlled. The UV rays that activate melanin (tan) are available without the harmful rays from the sun. Of course you should limit your visits to a tanning salon to a maximum of once per day and never tan skin that is already damaged or burned.

2. Vitamin D

Those of us living in the Northern hemisphere are usually lacking in Vitamin D more than 50% of the year. Vitamin D is produced in the body from unprotected sun exposure.  During many months, our sun isn’t strong enough to accommodate this reaction. Indoor tanning can be an effective substitute. Vitamin D is important to regulate calcium which is critical for bone growth and kidney function.

3. Seasonal Affect Disorder

The winter months here in Canada can sometimes feel long and dark. Some people suffer from a disorder during these months that is similar to depression. Indoor tanning has been found to assist with this due to the exposure to UV rays.

4. Pre-tan before vacation

Not just to blend in with those who have been on the tropical island for a few days before you! A tan (melanin pigment at the surface of the skin) acts as a natural sunscreen. By gradually building your tan before hitting the beach, you can reduce your chances of burning on your first day. It won’t remove the need for sunscreen as there are harmful rays once you’re outside, but it will certainly help!

Some things to consider before embarking your indoor tanning regime:

  1. Always wear protective eye goggles. Your eyelids are not enough to protect your eyes from the UV rays. It’s highly recommended that you purchase your own personal goggles rather than sharing, as many diseases and ailments can be transmitted via they eyes.
  2. Use a good quality indoor tanning lotion every time. It will moisturize your skin and prepare it to produce the best possible tan. Note that indoor lotions do not have an SPF component and shouldn’t be used for outdoor, unprotected tanning.
  3. Start slow with only a few minutes and gradually build up the time you spend on a tanning bed. Not everyone will see results right away. The melanin can take a couple of days to be noticeable. You do not want to burn……ever!

Many fitness clubs and hair salons offer indoor tanning as part of their list of services (including Fitness Force here in Keswick). This has allowed the industry standards for pricing to be quite competitive. In fact, many include tanning for free as part of their membership. It’s worth considering, as you may be able to access indoor tanning at a great price and consider the gym membership as a free bonus!

I’d love your feedback! Here on this blog, you’ll get commentluv. What a great way to leave a link back to your own blog when you leave a comment!

Until next time,

Robin

 

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Are You Vitamin B Deficient?

Dec 1st, 2011 by

I’m not sure if it’s the season, the average age of my friends or the quality of our 21st century diets, but there seems to be a surprisingly high number of people mentioning their recently diagnosed Vitamin B deficiency. The fact that I’m not sure of the answer, is reason enough to research and find one. Are you Vitamin B deficient?

What is Vitamin B?

B vitamins are a group of water-soluble vitamins that play important roles in cell metabolism. The B vitamins were once thought to be a single vitamin, referred to as vitamin B. Later research showed that they are chemically distinct vitamins that often coexist in the same foods. In general, supplements containing all eight, are referred to as a vitamin B complex.

What are the health benefits of B Vitamins?

B Vitamin Deficiency Symptoms

Symptoms of B vitamin deficiency will vary dependent on which of the eight individual vitamins is lacking. They can include weight loss, emotional disturbances, sun sensitivity, memory loss, dermatitis, high blood pressure, water retention and others. Your doctor will diagnose specific deficiencies based on your particular symptoms and a blood test.

List of B Vitamins

Natural Sources of  B Vitamins

B vitamins are found in whole unprocessed foods. B vitamins are also concentrated in meat and shellfish. To be more specific, vegetables, fruit, nuts and seeds will provide seven of the eight B vitamin complex (as well as host of other important nutrients). The B12 vitamin is of note because it is not available from plant products. This is where your protein sources like meat, fish and eggs come in.

Who needs B vitamin supplements?

The elderly and athletes may need to supplement their intake of B12 and other B vitamins due to problems in absorption and increased needs for energy production. Both type 1 and type 2 diabetics may also be advised to supplement thiamine. Also, Vitamin B9 (folic acid) deficiency in early embryo development has been linked to birth defects. Thus, women planning to become pregnant are usually encouraged to increase daily dietary folic acid intake.

Vegans may suffer with B12 deficiency as their nutrition choices don’t include meat, fish or eggs.

Result…..

Eat lots of whole foods every day. If you suspect a problem, see your doctor for a blood test. Then eat lots of whole foods every day, along with what your doctor tells you! That means the issue may very likely be our 21st century diets!

How about you? Are you Vitamin B deficient? I’d love your feedback. Here on this blog, you’ll also get commentluv. What a great opportunity to leave a link back to your own blog when you leave a comment.

Until next time,

Robin

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5 Ways to Give Back to Your Community This Holiday Season

Nov 23rd, 2011 by

The spirit of the season is here with cheer on every corner. There isn’t any snow on the ground yet…thankfully, but with the recent Santa Claus Parade, everyone is chatting about shopping, gifts lists and money. This article isn’t focused on fitness or on nutrition as you might have come to expect from me. It is focused on wellness though. Your well being, along with the wellness of your community and the wellness of the recipient of your gift, can all be enhanced.  Below are 5 ways that you can give back to your community and make a difference this holiday season.

During this time, our thoughts lead to giving and sometimes to volunteering. Both are appreciated and needed not only at this time of year but all year long. These ideas that I am sharing here are on some programs that are local to my community. There are similar opportunities in your community too! If there aren’t, maybe you could be a leader and start one.

1. Be Santa to A Senior

This is a program created by The Town of Georgina along with Club 55 and several local businesses. You choose an item on a local senior’s wish list, buy it and leave it at the store. It will be delivered to the intended recipient before Christmas. Often seniors are far from family- in facilities and homes. Many are on fixed incomes. But more than that, everyone wants to feel special.

2. Salvation Army

If you prefer to avoid the act of shopping, you can leave a donation at one of the Salvation Army Kettles that will be set up and manned by many volunteers throughout December. Money collected in Georgina, is used to assist residents of our own community. I’ve checked the Salvation Army website and there are kettles all across Canada. At the very least, you can donate online now too! You will find a link to their site by clicking here.

3. Georgina Food Bank

The Georgina Food Bank will always accept donations of non-perishable goods or money. If you can’t make it to the Bank yourself, you can drop off items at many local businesses who have graciously given their space and time to collect items. Nearly every community has a food bank or food program. If yours doesn’t, you can probably think of someone in need and leave an anonymous basket.

4. Donate Items

Clean out your closets! After your gifts are unwrapped and put away, you may find that some old items are accumulating. When you purge, take the bags to a clothing donation centre! Georgina has three Stretch locations. One is sure to be just around the corner from you. They are always in need of donations and will gladly accept yours.

5. Volunteer Your Time

If you aren’t in a position to give money or goods, your time is equally as valuable. Please consider volunteering with one of your local charities over the holiday season.

Please share your ideas on how you give back to your community. Here on this blog, you’ll get commentluv. This is a great opportunity to leave a link back to your own site when you leave a comment.

Until next time,

Robin

 

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SMOOTHIES: Healthy Choice or Indulgent Treat?

Nov 17th, 2011 by

Everywhere you go now, there are a variety of smoothie flavours listed on menu boards. Most are marketed as great options for health conscious individuals or those watching their waistlines. In some cases, a smoothie or protein shake can be a great substitute for a full-sized meal. They are quick and refreshing and really quite filling. The challenge is determining if they truly are healthy. Sadly, it’s not always the case and you might be indulging in a tasty treat. You can’t read a book by its cover and you can’t buy a healthy smoothie just because the menu says it is.

At Fitness Force, we’ve encouraged clients to attend our monthly nutrition seminars to learn about smoothies and other food choices. We’ve served a variety of smoothies at each event which has sparked some interesting conversation on the integrity of smoothie marketing.

What are good ingredients?

Many smoothies are made with such healthy ingredients as nonfat milk or yogurt, berries or fruits, and shaved ice. These can satisfy your thirst for less than 100 calories and provide calcium and vitamins, depending on the fruit selected for the drink. To keep calories low, look for fresh, frozen or water packed canned fruit, juices and nonfat dairy products. Choose whole fruit whenever possible.

Some calorie or fat laden ingredients include:

Beware when you see chocolate, heavy syrup, premium ice cream, peanut butter or whole milk on the smoothie ingredient list. These belong in milkshakes, not smoothies.  If you’re craving the taste of chocolate or peanut butter, the recipe below is a healthier choice.

The fact is, whenever possible you should make your own. That goes for smoothies and everything else. The only way to truly know what’s in the ingredient list, is to make it yourself.

If you’re thirsty and looking for a refreshing beverage, water should be your choice. Smoothies are often sold as a drink to go with your meal. In that case you’re consuming a load of calories that are unnecessary. Consider your smoothie to be a meal and use whole food products to support that choice and satisfy your nutrition needs.

Here are two healthy smoothies that I often enjoy for breakfast or a mid day snack when convenience is the name of the game.

Raspberries and Cream Smoothie

  • 1 scoop Vanilla Juice Plus+ Complete
  • 1/2 cup hemp milk or almond milk
  • 1/2 cup frozen raspberries
  • 1/4 teaspoon pure almond extract
  • 1/4 cup water
  • 2 tablespoons hemp seeds
  • Blend for 45 seconds.

Chocolaty Peanut Butter Banana Smoothie

  • 1 scoop Chocolate Juice Plus+ Complete
  • 1/2 frozen banana, cut into chunks
  • 1/2 cup hemp milk or almond milk
  • 2 teaspoons all-natural peanut butter
  • 1/4 cup water
  • 2 teaspoons unsweetened cocoa powder (such as Ghirardelli brand), optional
  • Blend for 45 seconds

For information on Juice Plus+ Complete, please click here.

You can substitute this product for your favourite vanilla or chocolate protein powder. Just be sure to know what you’re getting. The saying “you get what you pay for” is as true in protein powders as it is in many other products, especially food.

Try one of these and let me know what you think! I’d love your feedback.  Here on this blog, you’ll get commentluv. This is a great opportunity to leave a link back to your own blog when you leave a comment.

Until next time,

Robin

 

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Training Guidelines Pertaining to Body Type

Nov 10th, 2011 by

A good question came up at the gym earlier this week. It was actually a bit of a debate that started in a class where some participants were discussing the pro’s and con’s of body type when doing certain exercises. The final question was “does body type or height, make a difference in the difficulty of exercises or is it all relative?” There were varied opinions and lots of sarcasm in the discussion and as followup, I did some research.  Here is an overview of what I learned as well as some training guidelines to follow for each body type.

Ectomorph

Mesomorph

Endomorph
  • Thin, little body fat or muscle mass
  • Has Trouble Gaining Weight
  • Muscle growth takes longer
  • Muscular Body
  • Gains Or Loses Weight Easily
  • Grows Muscle Quickly
  • Soft Body
  • Round Shaped
  • Trouble Losing Weight
  • Generally Gains Muscle Easily

There are three distinct categories of the human body:

1. The ectomorph, distinguished by a lack of either much fat or muscle tissue,

2. The mesomorph, marked by a well-developed musculature, and

3. The endomorph, characterized by a preponderance of body fat.

Most people do not fit exactly in one category or another. We tend to have a combination of the 3 body types.

Here are some General training and guidelines to follow for each of the 3 body types:

Ectomorph

  • Ectomorphs need to focus their efforts of gaining muscular bodyweight.
  • Heavy weight training will help ectomorphs stimulate muscle growth. Slower paced workouts with longer rest periods will allow heavier weights to be lifted and thus help stimulate more muscle growth. Ectomorphs also need to train less frequently in order to give their body plenty of time for growth and recovery.
  • Cardio and other aerobic activities should be kept to a minimum until you are happy with your current bodyweight. This will conserve calories and allow them to be utilized for muscle growth.
  • Ectomorphs need to make sure that they consume more nutritious calories than they burn off in order to have a caloric surplus from which to grow from.
  • Ectomorphs tend to have a fast metabolism so the risk of gaining body fat is lower.

Mesomorph

  • Mesomorphs tend to be the middle of the road as far as muscle mass and body fat. They generally have a naturally fit body but to maintain it or improve it, they need to exercise and diet correctly. Most successful bodybuilders have this body type.
  • Weight training can be done more often and for longer sessions than would be good for an ectomorph but mesomorphs still need to be careful not to overdo it.

Endomorph

  • An Endomorph’s biggest problem is losing body fat and keeping it off.
  • Weight training will help endomorphs develop a better muscle to fat ratio in their body and  speed up their metabolism. Ideally endomorphs should train at a fast training pace (very little rest between sets and exercises) to help burn up more calories during their workouts.
  • Endomorphs need to eat less than maintenance calories in order to burn up stored body fat for energy. They should eat 5-6 small meals spaced out every few hours during the day.

Conclusion

When you know what body type you have and then train and eat properly accordingly, you will make much better progress with your workouts.

Having a higher percentage of lean muscle makes a woman look lean and toned. Some women avoid weight training in favour of cardiovascular workouts. While women can’t bulk up as dramatically as men because they have lower testosterone levels, some women build muscle more easily than others. The exact amount of muscle a woman gains depends on her age, fitness level, body type, diet and program.

Womens’ training protocols should not differ from mens’. To gain muscle, a woman must lift weights heavy enough to cause fatigue in eight to 12 repetitions. Lifting lighter weights for more repetitions only improves muscular endurance–or the ability of the muscle to do an exercise longer. Muscular endurance does not necessarily improve tone, size or strength.

There is no need to alter a program because of your height. A taller person may find some exercises like squats and bench press somewhat harder than a shorter person of similar strength would, as they have to move the resistance over a longer distance. Alternatively, a taller person may find exercise involving jumping distance to be easier. To even the field, often resistance will be calculated as a percentage of your personal body weight or based on your body type.

I’d love your feedback! Here on this blog, you’ll get commentluv. This is a great opportunity to leave a link back to your own blog when you leave a comment.

Until next time,

Robin

 

 

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Greek Yogurt or Regular Yogurt -The New Great Debate!

Nov 1st, 2011 by

With recent marketing, there seems to be a push to switch from regular yogurt to Greek yogurt. After our fitness class the other day, the conversation led to a series of questions on the topic.

  1. Is it really healthier?
  2. What’s the difference anyway?
  3. Have I switched to Greek yogurt? Have You?
  4. Is it just another big marketing ploy?

I need to be clear that we are talking about plain yogurt with either option. The good stuff! Plain yogurt leaves you the opportunity to add your own fruit, seeds or nuts. The switch from fruit bottom or flavoured varieties may seem off putting at first. I guarantee that once you understand the amount of sugar and preservatives that are in the flavoured versions, your health-conscious mind will have a hard time justifying it.

Most give thumbs up to the taste of Greek yogurt. It’s tangier and less sweet as well as creamier. It’s strained extensively (to remove much of the liquid whey, lactose, and sugar), giving it its thick consistency. In roughly the same amount of calories, it can pack up to double the protein, while cutting sugar content by half. A definite plus on both!

Here is a comparison:

Protein- Greek yogurt is high in protein. A typical 6-ounce serving contains 15 to 20 grams, the amount in 2 to 3 ounces of lean meat. An identical serving of regular yogurt, on the other hand, provides just 9 grams, meaning you may feel hunger pangs sooner.

Carbohydrates- Going Greek is a smart choice for low-carb dieters. It contains roughly half the carbs as the regular kind 5 to 8 grams per serving compared with 13 to 17. Plus, the straining process removes some of the milk sugar, lactose, making Greek yogurt less likely to upset the lactose-intolerant.

Fat- Be wary of Greek yogurt’s fat content. In just 7 ounces, full-fat Greek yogurt packs up to 16 grams of saturated fat—or 80 percent of your total daily allowance if you’re on a 2,000-calorie diet. Read nutrition labels carefully. If you’re going to try Greek yogurt, stick to low-fat and fat-free versions.

Greek yogurt can definitely be part of your healthy diet. While I haven’t made the switch to Greek style yogurt as a conscious, permanent decision, I will now. The extra protein and reduced sugar are deal makers for me.

One of my favourite snacks is a bowl of plain yogurt with a small handful of raw sunflower seeds, a heaping tablespoon of ground flax, a heaping tablespoon of hemp hearts and a quarter cup of blueberries (fresh or frozen). With the added protein in Greek yogurt, this healthy snack may work as a quick meal replacement too.

What do you think? Have you tried Greek style yogurt? I’d love your feedback. Here on this blog, you’ll get commentluv. This is a great opportunity to leave a link back to your own blog site when you leave a comment.

Until next time,

Robin

 

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