Omega 3, EFA...we've been hearing those words for a while now, but most clients I speak with don't know entirely what they are. They know they're good for us but not sure why, or what they do in our bodies. It seems everyone is "enriching" their products with these EFAs to encourage us to buy more because they're good for us. But why? What are they, why are they important, and of course...once you know how good they are for you, you'll be asking...where can I get me some of that awesomeness?!
Omega 3 and Omega 6 fatty acids are polyunsaturated fatty acids that are considered "essential" fatty acids, or EFAs. Essential, because the human body needs them, but it cannot make them on its own. That's right...you've got to get your EFAs from your food. When you hear people talking about those healthy fats, Omega 3s & 6s are what they are referring to. In a typical North American diet there is enough Omega 6 consumed, but the Omega 3s are often neglected. As Omega 3s are the neglected of these fats, I'm going to focus on them today.
Omega 3 fatty acids are vital in normal growth and development in the body, healthy heart and brain functioning, and are needed in all cell membranes in the human body. ALL cells! We have like, at least hundred trillion of these puppies in our bodies! For reals! Omega 3s also play an important role in normal function of the eyes, nervous system, kidney, liver...in fact, all systems. There have been several studies about these sexy fatty acids, and they've been shown to provide excellent benefits for heart health including lowering blood pressure, reducing the risks of heart attack and stroke, and protection against heartbeat abnormalities (arrhythmia). Other studies have shown them to be helpful with controlling lupus, eczema, rheumatoid arthritis, and may play protective roles in cancer. You can read a little more about Omega 3s here
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/omega-3-fats/index.html
So - we know we need them and we should love them... now where do we find them?
Food. REAL food, of course - because that's what I know is good for us. None of that "enriched" nonsense at the store that is pretending to be food. For example, chemical infested butter-esque spreads and margarine that now have Omega 3s is CRAP. Don't be fooled by clever marketing campaigns that target you because now you know what Omega 3s are and that they're good for you. Food industries will stop at nothing to get you to consume their products. You can find Omega 3s in food - real food, like I always talk about. Here are some fantastic sources of Omega 3s from real foods.
Fish
As much as this little vegetarian can't stand fish and thinking of them actually makes me cringe (blaaaah!!) I've got to say...they are really good for you. Salmon, sardines, swordfish, mackerel are some of the cold water varieties that are great sources of Omega 3. Pay attention to where your fish comes from when you buy it at the supermarket, and of course, buy fresh as often as possible. I've got an interesting link here from a recent story on the CBC, and what they found when they investigated the fish they were buying. Just things to pay attention to make you an informed consumer- the link is on the Mindful Eating page on Facebook too.
http://www.cbc.ca/marketplace/2010/somethings_fishy/main.html
Oils, Nuts & Seeds
For someone like me, these next three sources are the way to go :-) Since my love for the scaly stinkers is strictly limited to watching them swim (I know they don't stink if they're fresh...I just have gross memories of being tricked into eating them as a kid...blech!), I get Omega 3s from oils, nuts and seeds. Flax seed & flax seed oil, hemp seeds & hemp seed oil, walnuts, Brazil nuts, soy nuts, olive oil, pumpkin seeds.
Beans & Greens
Kidney beans, navy beans, soybeans (and soybean oil), winter & summer squash, broccoli, cauliflower, green beans, romaine lettuce, collard greens are good sources of Omega 3s. And even though strawberries and raspberries are not beans or greens - they too, are good sources of our friendly fatty acid. Oh, how I love raspberries.
Supplements
You can buy good quality fish oil supplements in capsules, and vegetarian Omega 3 oil supplements (typically flax based) if you choose. Capsules are easy enough to pop, and the vegetarian oil option can be added to salad dressings, shakes, stirfrys - whatever. Remember when going the route of supplements to do a little homework, and get something that is good quality. You get what you pay for with supplements. If you're interested in checking out your current supplements/vitamins, have a peek at this book next time you're in the bookstore. You might be surprised what you're taking!
http://www.comparativeguide.com/
So, next time you're out at the market and you're picking up some groceries, look for sources containing these very important fats. You can feel good about knowing there ARE good fats, and yes - every one of our bodies all need them!
Sunday, May 30, 2010
Monday, May 24, 2010
Making a Salad a Meal
So if you love Michael Pollan like I do (in a non-creepy, I-jussa- love-what-you-write kinda way!) you'll know he recommends the following when it comes to eating. "Eat food; not too much; mostly plants." Those 7 words are very sexy - and obviously helpful in simplifying how to eat mindfully, and healthily. So, how do you incorporate some more of that "mostly plants" bit into a meal and not get sick of just munching on carrots? Salads of course! I have some great ideas for you to make any salad into a meal by adding a few items.
Greens:
Okay, so by now I hope we're all buying more than just the iceberg lettuce at the store, and are steering away from those packaged "salad in bag" thingos. Anyone else ever notice how those things just never taste right? I mean, they say "washed and ready to eat" but somehow, they taste like plastic or chemicals. What IS that taste? Anyway...I digress...let's talk about greens. There are heaps of varieties of greens you can use for your salads, and the greens will be the bulk of the recipe. Romaine lettuce, butter lettuce, spinach, baby romaine, arugula, mixed organic greens, kale, Swiss chard, beet leaves..whatever you want! Toss a little of everything in there if you love it. Green = good for you (unless it's rotten, of course, and if you're eating rotten food and haven't noticed, you may have bigger problems than how to make a good salad). The darker the leaves the better, but don't ignore salads because you don't like the darkest greens. It's all good - even the iceberg.
Protein:
If you eat the dead stuff, chicken breast or salmon are perfect additions to salad. Grill it, season it the way you like it, cut it up & toss it on top. Steak or beef slices work as well in this way. There's nothing wrong with having your meat mixed into your salad instead of on the side. Hemp seeds are also a fantastic protein source, and you can toss a tablespoon or two onto your salad. Or, if you're in the mood for eggs, boil one, cut it into slices & toss it on top.
Beans & Legumes
Chickpeas, black beans, red beans, lentils, edamame beans (out of the pod) all taste fantastic in salads. They give extra fibre, protein, nutrients, texture and color to yours salad meal, making them healthy and satisfying. Mmm. I am getting hungry just thinking about chick peas in my salad.
Fruit
Slice up any of your faves - apples, oranges, raspberries (especially delish in spinach salads!), strawberries, mango, pineapple, avocado - whatever you like & toss them in. I make a watermelon & feta salad that is just beautiful & refreshing in summertime (my best friend Shauna doesn't like it but she is dirty, so it doesn't matter. Haha!) I'll post the recipe on the Mindful Eating page.
Dried Fruits
Cranberries (watch for sugar in these), raisins, chopped dried apricots or dates...the dried fruit world is your oyster...and is yet another lovely addition to a salad meal.
Veggies
Long gone are the days of just lettuce, celery, cucumber & tomato in your salad. Bo-ring! Shred some carrots, or beets into your salad, slice up some red, orange , yellow or green peppers, broccoli, cauliflower, artichokes, radishes are all welcome additions to salad meals. They add flavor, texture, additional nutrition and of course - color. Who doesn't love to eat a beautiful, colorful salad?
Nuts
Almonds, cashews, pecans, and pine nuts are some of my favorite additions to salads, but you can use whatever you enjoy. I usually use sliced almonds or cashews, and at times, toss my pecans in a hot pan with a tiiiny bit of maple syrup before adding them to salads. Ohsoyummy! Pine nuts are also great slightly roasted -they spoil very quickly, so keep them refrigerated.
Cheeses
Feta cheese is great in many salads (goat feta is my fave), as is Parmesan, asiago, or whatever you like. Remember that things like cheeses are not supposed to be the ENTIRE salad, so go easy on them, and use them for additional flavor.
Dressing
Now, you've gone to all this trouble to make sure this salad is whole, real and fresh...don't add some junky, dirty salad dressing from a bottle. I'm sure you can find some out there that contain very few ingredients, and no crap in them. Personally - I make my own. Olive oil, balsamic vinegar, lemon juice, and garlic are pretty standard ingredients for me, but at times if I'm making a sweeter salad, or have a different mixture that doesn't play nicely with those particular ingredients, I'll toss some fresh squeezed orange juice or fresh ginger in for the ride. If you don't have a magic bullet - go get one. Life is just so much happier with a magic bullet blender. I think it might be responsible for making the sun shine every morning. I don't know that for a fact...I'm just saying...it's awesome. Toss all your ingredients into the bullet and in a few seconds you've got a fresh, delicious salad dressing.
With summer approaching, and all of our local farmers markets opening, now is the perfect time to get into the habit of picking out those fresh ingredients and making the healthy choice to make salads into meals. When you add some of the additional items that I've noted above, you get a complete wholesome meal with protein and fibre, and those two things help make sure you're not left feeling hungry for more. And that, is eating mindfully :-)
Greens:
Okay, so by now I hope we're all buying more than just the iceberg lettuce at the store, and are steering away from those packaged "salad in bag" thingos. Anyone else ever notice how those things just never taste right? I mean, they say "washed and ready to eat" but somehow, they taste like plastic or chemicals. What IS that taste? Anyway...I digress...let's talk about greens. There are heaps of varieties of greens you can use for your salads, and the greens will be the bulk of the recipe. Romaine lettuce, butter lettuce, spinach, baby romaine, arugula, mixed organic greens, kale, Swiss chard, beet leaves..whatever you want! Toss a little of everything in there if you love it. Green = good for you (unless it's rotten, of course, and if you're eating rotten food and haven't noticed, you may have bigger problems than how to make a good salad). The darker the leaves the better, but don't ignore salads because you don't like the darkest greens. It's all good - even the iceberg.
Protein:
If you eat the dead stuff, chicken breast or salmon are perfect additions to salad. Grill it, season it the way you like it, cut it up & toss it on top. Steak or beef slices work as well in this way. There's nothing wrong with having your meat mixed into your salad instead of on the side. Hemp seeds are also a fantastic protein source, and you can toss a tablespoon or two onto your salad. Or, if you're in the mood for eggs, boil one, cut it into slices & toss it on top.
Beans & Legumes
Chickpeas, black beans, red beans, lentils, edamame beans (out of the pod) all taste fantastic in salads. They give extra fibre, protein, nutrients, texture and color to yours salad meal, making them healthy and satisfying. Mmm. I am getting hungry just thinking about chick peas in my salad.
Fruit
Slice up any of your faves - apples, oranges, raspberries (especially delish in spinach salads!), strawberries, mango, pineapple, avocado - whatever you like & toss them in. I make a watermelon & feta salad that is just beautiful & refreshing in summertime (my best friend Shauna doesn't like it but she is dirty, so it doesn't matter. Haha!) I'll post the recipe on the Mindful Eating page.
Dried Fruits
Cranberries (watch for sugar in these), raisins, chopped dried apricots or dates...the dried fruit world is your oyster...and is yet another lovely addition to a salad meal.
Veggies
Long gone are the days of just lettuce, celery, cucumber & tomato in your salad. Bo-ring! Shred some carrots, or beets into your salad, slice up some red, orange , yellow or green peppers, broccoli, cauliflower, artichokes, radishes are all welcome additions to salad meals. They add flavor, texture, additional nutrition and of course - color. Who doesn't love to eat a beautiful, colorful salad?
Nuts
Almonds, cashews, pecans, and pine nuts are some of my favorite additions to salads, but you can use whatever you enjoy. I usually use sliced almonds or cashews, and at times, toss my pecans in a hot pan with a tiiiny bit of maple syrup before adding them to salads. Ohsoyummy! Pine nuts are also great slightly roasted -they spoil very quickly, so keep them refrigerated.
Cheeses
Feta cheese is great in many salads (goat feta is my fave), as is Parmesan, asiago, or whatever you like. Remember that things like cheeses are not supposed to be the ENTIRE salad, so go easy on them, and use them for additional flavor.
Dressing
Now, you've gone to all this trouble to make sure this salad is whole, real and fresh...don't add some junky, dirty salad dressing from a bottle. I'm sure you can find some out there that contain very few ingredients, and no crap in them. Personally - I make my own. Olive oil, balsamic vinegar, lemon juice, and garlic are pretty standard ingredients for me, but at times if I'm making a sweeter salad, or have a different mixture that doesn't play nicely with those particular ingredients, I'll toss some fresh squeezed orange juice or fresh ginger in for the ride. If you don't have a magic bullet - go get one. Life is just so much happier with a magic bullet blender. I think it might be responsible for making the sun shine every morning. I don't know that for a fact...I'm just saying...it's awesome. Toss all your ingredients into the bullet and in a few seconds you've got a fresh, delicious salad dressing.
With summer approaching, and all of our local farmers markets opening, now is the perfect time to get into the habit of picking out those fresh ingredients and making the healthy choice to make salads into meals. When you add some of the additional items that I've noted above, you get a complete wholesome meal with protein and fibre, and those two things help make sure you're not left feeling hungry for more. And that, is eating mindfully :-)
Saturday, May 22, 2010
Healthy Snacking
Snacking is one of those things that can be your body's best friend, or worst enemy. Some argue that we should not snack at all, and should stick to the "three squares" that we used to eat so many years ago. Others believe we should eat 5 small, frequent meals every day. Next week someone else will be telling us something different, so I do what my body tells me to. Personally - I think it depends on your body, how active you are, and what works for your body and your metabolism. Some of us metabolize our food very quickly, some of us can only eat small bits at a time, and some of us need the 3 squares. The important thing to remember is to incorporate all your healthy food groups into your diet each day, and do what works best for YOU and YOUR body. Eat all things in moderation. Everyone is different, and paying attention to how your body reacts to food and eating is all part of being mindful. I have a couple of tips for anyone and any body type with snacks, is to do it in a healthy way. And lucky for all of us - it's really easy!!
Fresh veggies You keep hearing how good and healthy veggies are, and that's because they are. They're ridiculously easy to bring along with you anywhere you go, so there's really no excuse not to have them. Carrots, celery, sugar snap peas, sweet potato sticks, green, red or yellow peppers cut into slices, tomatoes, cucumbers, broccoli, or cauliflower - or anything else you might love - are super good for you, packed with fibre and are very healthy carbohydrates. Eat them on their own, and if you must dip them in something, try hummus or tzatziki instead of some crummy ranch dressing that has no nutrition in it.
Hummus (chick pea & garlic dip) is packed with fibre and protein, and tzatziki (a yogurt/cucumber/garlic dip) has calcium, healthy probiotics for your belly and tastes great. Hummus and tzatziki are very easy to make and -w hen you make them at home - no chemicals or crap! My recipe for hummus is posted on the Mindful Eating page, and I'll post one soon for tzatziki too. Feel free to share yours there as well!
Fresh Fruit: Again - it's very easy to bring along your favorite fruits with you anywhere you go. Take the few minutes to wash your fruit, slice them up if necessary, and package them up, and believe me - when you are out running around and start feeling hungry, you'll feel SO MUCH BETTER if you reach for this as a snack. You feel better physically because it's not garbage that you're putting into your body, but you feel better about yourself for not stopping to grab some unhealthy, fatty snack along the way.
Dried Fruit: Another wonderful snack - but beware - many of them have added sugar. If you're buying them in packages, READ THE LABELS. Not all of them have additional sugar, and you can find them without it, just look for it, and pay attention. You could make your own too, if you're feeling sassy! Farmers markets & organic grocery stores are great places to pick up these kinds of snacks.
Almonds: One of my absolute faves. Almonds have a glycemic index of zero, and are loaded with all sorts of goodness. Fibre, calcium, protein, essential fatty acids...and they taste wonderful. Grab a handful, have glass of water & you'll feel satisfied. If you don't like almonds, bring along some pecans, walnuts, or cashews - whatever you like. Just remember to get raw nuts - unsalted & unsweetened, and, just like everything else, eat them in moderate amounts.
Healthy Trail Mixes - HOME MADE. Trail mixes are super easy to make, and are best when you make them yourself at home. Toss your favorite raw nuts (unsalted, unsweetened), dried fruits (unsweetened) together and you've got a super healthy snack with no garbage in it.
Edamame beans: I love these little babies. Seriously, they're so tasty, and so good for you. Kids have fun eating them too, especially if they in the pod. One of my friend's very fussy daughters eats these like they're going out of style - I think mostly because it's fun for her to suck the beans out of the pod,but whatever the reason - she's getting a healthy snack. Edamame beans are very low in calories, and packed with protein and fibre.
The other thing I think is important to note with snacking is late night or bedtime snacks. I think they're good to avoid, for a couple of reasons. After 11:00 pm, your body slows down to begin resting, and restoration. What this means is that your metabolism slooooows right down at this time of day. If you're snacking late at night...well, it's going straight to your ass, plain and simple. The other thing that matters here, is that when you eat late at night you're forcing your body to go through the process of digesting that food - when it's naturally programmed to rest and restore itself. Your body needs that time every day to restore itself, so give it the respect it deserves for working so hard for you all day, and allow it to do what it needs to heal itself and keep you here healthier, and longer.
Finally - here are a couple things I think are complete CRAP to snack on - anything you buy in a box or package that says "lite" "low fat" or "low calorie"...basically, anything in a package, really. And popcorn!!! People think popcorn is good for you to snack on because it is low in calories if you air pop it & use some chemically created butter like spread you've been brainwashed to believe is healthy for you to top it with, but popcorn has a glycemic index of 72! This makes it very high on the glycemic index scale, and what that means, is it turns to sugar very quickly in your body.
Whatever you're snacking on, or if you're eating three squares - listen to your body. The purpose of eating is to provide your body with nutrition, so, give it nutrition from each of the food groups. Eat everything in moderation, and eat food as whole and clean as possible and think of whatever you're putting into your body as nutrition, and fuel for life.
Fresh veggies You keep hearing how good and healthy veggies are, and that's because they are. They're ridiculously easy to bring along with you anywhere you go, so there's really no excuse not to have them. Carrots, celery, sugar snap peas, sweet potato sticks, green, red or yellow peppers cut into slices, tomatoes, cucumbers, broccoli, or cauliflower - or anything else you might love - are super good for you, packed with fibre and are very healthy carbohydrates. Eat them on their own, and if you must dip them in something, try hummus or tzatziki instead of some crummy ranch dressing that has no nutrition in it.
Hummus (chick pea & garlic dip) is packed with fibre and protein, and tzatziki (a yogurt/cucumber/garlic dip) has calcium, healthy probiotics for your belly and tastes great. Hummus and tzatziki are very easy to make and -w hen you make them at home - no chemicals or crap! My recipe for hummus is posted on the Mindful Eating page, and I'll post one soon for tzatziki too. Feel free to share yours there as well!
Fresh Fruit: Again - it's very easy to bring along your favorite fruits with you anywhere you go. Take the few minutes to wash your fruit, slice them up if necessary, and package them up, and believe me - when you are out running around and start feeling hungry, you'll feel SO MUCH BETTER if you reach for this as a snack. You feel better physically because it's not garbage that you're putting into your body, but you feel better about yourself for not stopping to grab some unhealthy, fatty snack along the way.
Dried Fruit: Another wonderful snack - but beware - many of them have added sugar. If you're buying them in packages, READ THE LABELS. Not all of them have additional sugar, and you can find them without it, just look for it, and pay attention. You could make your own too, if you're feeling sassy! Farmers markets & organic grocery stores are great places to pick up these kinds of snacks.
Almonds: One of my absolute faves. Almonds have a glycemic index of zero, and are loaded with all sorts of goodness. Fibre, calcium, protein, essential fatty acids...and they taste wonderful. Grab a handful, have glass of water & you'll feel satisfied. If you don't like almonds, bring along some pecans, walnuts, or cashews - whatever you like. Just remember to get raw nuts - unsalted & unsweetened, and, just like everything else, eat them in moderate amounts.
Healthy Trail Mixes - HOME MADE. Trail mixes are super easy to make, and are best when you make them yourself at home. Toss your favorite raw nuts (unsalted, unsweetened), dried fruits (unsweetened) together and you've got a super healthy snack with no garbage in it.
Edamame beans: I love these little babies. Seriously, they're so tasty, and so good for you. Kids have fun eating them too, especially if they in the pod. One of my friend's very fussy daughters eats these like they're going out of style - I think mostly because it's fun for her to suck the beans out of the pod,but whatever the reason - she's getting a healthy snack. Edamame beans are very low in calories, and packed with protein and fibre.
The other thing I think is important to note with snacking is late night or bedtime snacks. I think they're good to avoid, for a couple of reasons. After 11:00 pm, your body slows down to begin resting, and restoration. What this means is that your metabolism slooooows right down at this time of day. If you're snacking late at night...well, it's going straight to your ass, plain and simple. The other thing that matters here, is that when you eat late at night you're forcing your body to go through the process of digesting that food - when it's naturally programmed to rest and restore itself. Your body needs that time every day to restore itself, so give it the respect it deserves for working so hard for you all day, and allow it to do what it needs to heal itself and keep you here healthier, and longer.
Finally - here are a couple things I think are complete CRAP to snack on - anything you buy in a box or package that says "lite" "low fat" or "low calorie"...basically, anything in a package, really. And popcorn!!! People think popcorn is good for you to snack on because it is low in calories if you air pop it & use some chemically created butter like spread you've been brainwashed to believe is healthy for you to top it with, but popcorn has a glycemic index of 72! This makes it very high on the glycemic index scale, and what that means, is it turns to sugar very quickly in your body.
Whatever you're snacking on, or if you're eating three squares - listen to your body. The purpose of eating is to provide your body with nutrition, so, give it nutrition from each of the food groups. Eat everything in moderation, and eat food as whole and clean as possible and think of whatever you're putting into your body as nutrition, and fuel for life.
Sunday, May 2, 2010
Yogurt
I blog about topics that I get the most questions about from clients and friends. Yogurt, and whether or not it is healthy for us is definitely one of the things I am asked about frequently. Is yogurt good for me? What is Greek yogurt? Is it better? What are probiotics? Is that stuff on TV good for me? If so, why does it have so much sugar? These are AWESOME questions! It means people are paying attention to what they're putting in their bodies, and that makes me oh, so happy!
Is yogurt good for me? I'm not a real big fan of dairy personally, but the short answer is yes - if you're eating GOOD QUALITY yogurt, and if your body likes it (i.e. if you've got dairy intolerances...guess what...it's not good for you!) Yogurt has calcium, protein, magnesium, b vitamins, and some yogurts even have probiotics. It is important to be mindful and pay attention to the actual content levels of these probiotics in yogurts, and which of these friendly bacteria area in the product. It's very easy to be tricked and confused by all the crap that's out there now on the shelves and the claims that are made regarding yogurts and probiotics. In fact, if the ONLY reason you're eating yogurt is for probiotics, you might be better off buying a probiotic supplement instead.
Probiotics are live microbial organisms that are naturally present in the digestive system, and are often referred to as "friendly" bacteria. They're thought to improve health by suppressing the growth of harmful bacteria, improving immune function, and enhancing the protective barrier of the digestive tract. A healthy gastrointestinal tract is absolutely an important part of your immune system and overall health. Some of us have perfectly happy digestive tracts and do not need additional probiotics in our diet, so you might not even need the extra. Some people notice many improvements in their health after introducing probiotics, and see benefits from using them for things like yeast infections, immune support, Chrons disease, IBS, and more. Everyone's body is different, so just because the Zombie (aka - TV) tells you that you need more, doesn't necessarily mean your body needs it. Some people experience discomfort when taking probiotics (gas), and people who have an inadequate immune response should speak to a doctor before taking them.
A big thing to pay attention to if you're going to the supermarket to pick up some yogurt is the sugar content in the product you're eyeballing. Yogurt usually has a LOT of sugar in it, especially the low fat varieties. When fat is removed from dairy, it is typically replaced with sugar to give it more flavor (enter: we're fatter than we have ever been since the low fat craze). In fact, that skim milk you're drinking that you think is so good for you has a higher glycemic index than 1%, 2% or whole milk. Yay more sugar. Key-ripes!! Look to avoid my nemesis, high fructose corn syrup as well, otherwise known as glucose-fructose when buying yogurt.
I think the best bet when buying any type of yogurt is to reach for something whole and organic. You can get it plain, and add some liquid honey to sweeten it, stevia, or fresh fruit. A Greek yogurt is good too - it's usually more filling and rich than a regular yogurt, and very tasty. Traditionally, it is made with sheep's milk, but In North America, "Greek-style" yogurt is made with cows milk, is similar to strained yogurt, and has thickening agents added. Recently Yoplait has jumped on the Greek yogurt bandwagon - please do not be fooled by that shite - just read the ingredients - that should do it. I go back to the whole "if it was advertised on television, don't buy it" rule from Michael Pollan. You may find when you eat whole, organic yogurt that you eat less of it than the regular sugar- filled, empty-calorie crap we see so much of out there. You get full faster and your body stops looking for more. Hmm...there really might be something to this whole eating mindfully bit.
If you're looking for additional info, I've attached a couple of links here about probiotics, yogurt, and..egads!! Even some reports on class action lawsuits filed against Danone for health claims about their yogurt! Scandalous!
http://www.ctv.ca/servlet/ArticleNews/story/CTVNews/20080124/danone_080124/20080124?hub=Health
http://www.nytimes.com/2009/09/29/health/29well.html
http://www.mayoclinic.com/health/probiotics/an00389
Is yogurt good for me? I'm not a real big fan of dairy personally, but the short answer is yes - if you're eating GOOD QUALITY yogurt, and if your body likes it (i.e. if you've got dairy intolerances...guess what...it's not good for you!) Yogurt has calcium, protein, magnesium, b vitamins, and some yogurts even have probiotics. It is important to be mindful and pay attention to the actual content levels of these probiotics in yogurts, and which of these friendly bacteria area in the product. It's very easy to be tricked and confused by all the crap that's out there now on the shelves and the claims that are made regarding yogurts and probiotics. In fact, if the ONLY reason you're eating yogurt is for probiotics, you might be better off buying a probiotic supplement instead.
Probiotics are live microbial organisms that are naturally present in the digestive system, and are often referred to as "friendly" bacteria. They're thought to improve health by suppressing the growth of harmful bacteria, improving immune function, and enhancing the protective barrier of the digestive tract. A healthy gastrointestinal tract is absolutely an important part of your immune system and overall health. Some of us have perfectly happy digestive tracts and do not need additional probiotics in our diet, so you might not even need the extra. Some people notice many improvements in their health after introducing probiotics, and see benefits from using them for things like yeast infections, immune support, Chrons disease, IBS, and more. Everyone's body is different, so just because the Zombie (aka - TV) tells you that you need more, doesn't necessarily mean your body needs it. Some people experience discomfort when taking probiotics (gas), and people who have an inadequate immune response should speak to a doctor before taking them.
A big thing to pay attention to if you're going to the supermarket to pick up some yogurt is the sugar content in the product you're eyeballing. Yogurt usually has a LOT of sugar in it, especially the low fat varieties. When fat is removed from dairy, it is typically replaced with sugar to give it more flavor (enter: we're fatter than we have ever been since the low fat craze). In fact, that skim milk you're drinking that you think is so good for you has a higher glycemic index than 1%, 2% or whole milk. Yay more sugar. Key-ripes!! Look to avoid my nemesis, high fructose corn syrup as well, otherwise known as glucose-fructose when buying yogurt.
I think the best bet when buying any type of yogurt is to reach for something whole and organic. You can get it plain, and add some liquid honey to sweeten it, stevia, or fresh fruit. A Greek yogurt is good too - it's usually more filling and rich than a regular yogurt, and very tasty. Traditionally, it is made with sheep's milk, but In North America, "Greek-style" yogurt is made with cows milk, is similar to strained yogurt, and has thickening agents added. Recently Yoplait has jumped on the Greek yogurt bandwagon - please do not be fooled by that shite - just read the ingredients - that should do it. I go back to the whole "if it was advertised on television, don't buy it" rule from Michael Pollan. You may find when you eat whole, organic yogurt that you eat less of it than the regular sugar- filled, empty-calorie crap we see so much of out there. You get full faster and your body stops looking for more. Hmm...there really might be something to this whole eating mindfully bit.
If you're looking for additional info, I've attached a couple of links here about probiotics, yogurt, and..egads!! Even some reports on class action lawsuits filed against Danone for health claims about their yogurt! Scandalous!
http://www.ctv.ca/servlet/ArticleNews/story/CTVNews/20080124/danone_080124/20080124?hub=Health
http://www.nytimes.com/2009/09/29/health/29well.html
http://www.mayoclinic.com/health/probiotics/an00389
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