Sweet, Sweet Sunday

Yogurt…The Which

These days there are SO many yogurts to choose from…

 

So how do you know that will give you the most health benefits?

Here are a few things to look for…

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Milk

Nowadays yogurt not only can be made with the typical cow’s milk, but can also be made from one of the following…

  • almond milk
  • coconut milk
  • hemp milk
  • oat milk
  • rice milk
  • soy milk

These yogurts are great for people who are either vegan or lactose-intolerant. For more about different types of milk, check my previous post Visions of Veganism—Milk.

 

Each type of yogurt will have its own texture and taste…so keep trying different options until you find the one type of yogurt that you love the most.

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Sweetener

When choosing a yogurt, another choice that you must make is whether to buy the “light” kind of “the other stuff.”

While “the other stuff” typically contains sugar…the light kind contains the other “other stuff”—more specfically artificial sweeteners such as NutraSweet.

I personally can’t stand the aftertaste from these sweeteners, so I always buy the “other stuff” that doesn’t contain “the other stuff.”

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Active Cultures and Probiotics

Choose a yogurt labelled that it contains active cultures. Also check the list of ingredients to see if any specific active cultures are listed.

One of the words closely associated these days with yogurt is jprobiotics.

But what exactly are probiotics?

And why should we give a flying flip if our yogurt contains probiotics or not?

Probiotics are “friendly bacteria” that are naturally present in the digestive system….but also can be found in yogurt because yogurt typically contains live cultures.

Probiotics supposedly can do great things like…

 

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The Which

Here are a few examples of some lower fat choices:

 

Dannon…

  • Activia…165 calories…3 grams fat…23% RDA calcium
  • Activia Light…105 calories…0 grams fat…22.5% RDA calcium
  • Creamy Fruit Blends…170 calories….1.5 grams fat…20% RDA calcium
  • Light & Fit…75 calories…0 grams fat…15% RDA calcium…15% RDA vitamin D

 

Stonyfield Farms

  • 130 calories…1.5 grams fat…25% RDA calcium

 

 

Weight Watchers

  • 100 calories….5 grams fat…30% RDA calcium…30% RDA vitamin D

 

Yoplait

  • Fiber One Non-Fat…120 calories…0 grams fat…15% RDA calcium…11.5% RDA vitamin D
  • Yo Plus…165 calories…2.2 grams fat…23% RDA calcium…15% RDA vitamin D Light…100 calories…0 grams fat…20% RDA calcium…20% RDA vitamin D
Sweet, Sweet Sunday

Yogurt…The Why

Probiotics found in yogurt also have been shown to be great for your immune system….keeping you from being sick and helping you recover from illneses significantly….by as much as 20%.

Probiotics have also been classified as an anti-inflammatory, meaning that it can help with several health conditions, including viral infections and problems with the digestive system.

If you’re like me, it seems like you almost always have a cold or the sniffles, but yogurt has been shown to improve the incidence, duration and severity of the common cold …(this alone is enough for me to add yogurt to my diet on a regular basis)…

There are three nutrients found in yogurt that positivecly affect your immune system.

These are probiotics, magnesium, selenium, zinc, and vitamin D.

Be sure to look for yogurt that has been “enriched” with vitamin D whenever you’re shopping for yogurt because consuming a higher level of Vitamin D improves your immunity system even more.

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Osteoporosis

 

Yogurt provides two specific nutrients that play a major role in the prevention and treatment of osteoporosis, the weakening of bones most commonly found in the elderlycalcium and vitamin D,.

It has been shown that consuming at least three servings of dairy foods, such as yogurt per day helps preserve bone mass and strength.

Yogurt contains, 400 IU of Vitamin D…an adequate intake of vitamin D for most individuals.

Look for brands of yogurt that are Vitamin D enriched.

Other nutrients found in yogurt that are beneficial for bone health include protein, potassium, and phosphorus.

 

 

 

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Weight Management

Eating yogurt has been shown to help you manage your weight, maintain a good body fat percentage, and encourages you to eat better overall.

Not only that, this protein works along with the calcium found in yogurt to increase levels of appetite-reducing hormones—such as peptide YY and GLP.

Sweet, Sweet Sunday

Yogurt…The What

One delicious way to reap the antioxidant benefits of raspberries is to add them to yogurt.

But first let’s take a look at what yogurt actually is, what the benefits of yogurt are, and other ways that you can incorporate raspberries into your healthier lifestyle without sacrificing the taste of foods that you probably crave as you make this transition—such as chocolate and ice cream.

 

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Say “Yes” to Yogurt

For years, I’ve been saying “yes” to yogurt…I pretty much eat yogurt every single day.

In fact people have been saying “yes” to yogurt for many, many years…in fact, for centuries….since about the yrar 500BC.

Yogurt is made by first heating milk to about 185 °F and then allowing the heated milk to cool to about 113 °F.

Next certain bacteria, called “yogurt cultures” are added to the milk. This ferments the natural sugar found in milk, called lactose…fermentation causes the milk to curdle and create lactic acid….giving yogurt both its flavor and texture.

 

 

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Yogurts of Yore

During the late 1800s...after yogurt was studied and shown to be supposedly responsible for the extremely long lifespans of peasants in Bulgaria, it started to become more popular throughout Europe…(but don’t ask me how they actually enjoyed it becasuse at this time, nobody added flavoring or sweeteners to the yogurt…have you ever tried unflavored and unsweetened yogurt…great for making smoothies perhaps…but definitely not to be eaten straight out of the carton).

In 1919, Isaac Carasso opened the first yogurt manufacturing plant in Barcelona, Spain….calling his business Danone (“little Daniel”) after his son. This brand later expanded to the US under the name Dannon…(as if you couldn’t have figured that out, right?!)

Yogurt was introduced to the United States in the first decade of the twentieth century. The person who was fundamental for starting a yogurt trend was John Harvey Kellogg at the Battle Creek Sanitarium…(yeah, the same Kellogg as the cereals that only stock how many shelves at your local grocery store)…

Kellogg treated patients at his sanitarium not only by giving them yogurt to eat, but also using yogurt in enemas…(think I’ll pass on that one)…

It was not until 1933 that people began first flavoring yogurt…by adding fruit jam to their yogurt…(and we should all thank God that somebody had the sense to do this, right?!)

In 1966 Colombo Yogurt started sweetening their yogurt and selling their yogurt with added fruit preserves…first creating what we know as  “fruit on the bottom” style yogurt.

Getting Healthy, Sweet, Sweet Sunday

Acacia Honey—The What?! Why?! Which?! and How?!—July 2018 Honey of the Month

Acacia honey is one of the most popular honey varieties. It is widely considered one of the best kinds of honey in the world, provided it is authentic….and is.highly sought after around the world.

Acacia honey is made from the nectar of Robinia pseudoacacia, what we here in America know as the black locust tree, or “false” Acacia…

This tree is not only native to North America, but is also found in Europe—from Northern Italy to the Ukraine, especially in Hungary—where the tree is known as the acacia, even though the honey does not actually come from true acacias.

As far as color, acacia honey is a very pale, light golden colored—much like liquid glass. Acacia honey is often jarred with the actual honeycomb visible in the jar beause the honey does have such clarity and a pale color.

As far as taste. acacia honey is one of the lightest tasting honeys in the world, having a clean, light and mildly sweet, floral taste with delicate vanilla tones and no aftertaste..

Why?!

Adding acacia honey to your diet can provide many health benefits, including…

  1. Dealing with diabetes…Acacia honey has a very low sucrose content and a high fructose level, making it the best choice for diabetics. In addition to being a good choice for diabetics, acacia honey is known for its therapeutic qualities, including…
  2. Helping boost the health of your skin…The rich supply of minerals found in every type of honey, including iron, zinc, potassium, calcium, and copper, as well as vitamin C and other antioxidants, can help reduce the appearance of wrinkles, soothe inflammation, and decrease the appearance of scars, blemishes, and burns when topically applied
  3. Helping you lose weight more quickly...Honey mixed with water or milk can help satisfy your sweet tooth and make you feel full. This will possibly keep you from munching out while vegging out in front of the TV and stimulate your metabolism.
  4. Lowering your blood sugar…Although most people worry about their blood sugar being too high, acacia honey can help lower the blood sugar. Also, hypoglycemia is a dangerous condition, and eating acacia honey can deliver a concentrated burst of carbohydrates to your system that will balance your blood sugar levels
  5. Helping you deal with allergies…Acacia honey, like almost all other honeys, is great for helping you deal with allergies and other respiratory problems because of the antibacterial properties, rich nutrients, and antioxidants that it contains.
  6. Preventing chronic diseases…Acacia honey contains antioxidants that are able to seek out free radicals throughout the body and reduce the negative impacts of oxidative stress…in turn, lowering cellular mutation and reducing your risk of chronic diseases—such as cancer, arthritis and heart disease.
  7. Supporting your immune system…Acacia honey naturally contains hydrogen peroxide, a powerful antibacterial agent that can help prevent infections throughout the body and relieve strain on your immune system.

Which?!

When buying acacia honey, or any other honey, make sure that you are buying a honey that is pure, organic, authentic, raw, unprocessed, unheated and unadulterated from a responsible source with a reputation for producing “clean” honey that hasn’t been processed, heated or pasteurized in any way.

There are many processed products claiming to be acacia honey. Avoid these. After all, our goal in this “What Now?!” segment of Muffins and Magnolias blog has been to start eliminating processed foods from our diets and replace these foods with healthier alternatives.

Obviously, the best place to buy your acacia honey is directly from a beekeeper, who sources the honey directly from the beehive.

But you can also find sources of acacia honey from sites such as Organic Acacia Honey.comOlive Nation, and Savannah Bee.

How?!

Acacia honey is an excellent choice for cooking because of its mild flavor and the fact that it mixes easily in liquids and batters. Other ideas for using acacia in your kitchen include…

1. Berries…Acacia honey is a fantastic topping and the perfect complement to the natural taste of any berry—such as blueberries, blackberries and strawberries…

2. Beverages…Acacia honey is a good choice for mixing with beverages—such as tea—because it sweetens your beverage, without actually changing the taste of the drink

3. Bread…Acacia honey and creamy butter makes an excellent topping for toast.

4. Cheese…Acacia honey is great when served with hard cheeses such as Grana Padano, an Italian cheese made from unpasteurised, semi-skimmed cow’s milk that has been aged for about two years.

The word “grana” means “grainy” in Italian.

This cheese is a “grana” cheese—a fragrant, dry, crumbling cheese with a firm, thick and deeply straw-coloured rind and intensely sweet flavor…very similar to Parmigiano Reggiano, but much less expensive because more areas actually produce this type of cheese. Grana Padano is also less crumbly, milder and less complex than Parmigiano Reggiano.

5. Wine…The best wines to pair with acacia honey are

  • Barolo…such as this Aldo Conterno Barolo Bussia 2013 Nebbiolo
  • Zinfandel…such as this Rombauer California Zinfandel 2016
  • Gavi…such as this Principessa Gavia Gavin 2016

6. Yogurt…Finally, acacia honey is great paired with Greek yogurt…in recipes such as the following Kiwi Smoothie.