BOOST YOUR RESISTANCE TO STOMACH FLU (NOROVIRUSES)

Do you ever wonder why some people are always getting a "stomach bug" while others never seem to? There is a simple explanation why many people who are exposed to a norovirus never get sick. Ready? Here it is...they have an abundance of "good" bacteria in their digestive tract. The "good" bacteria crowds out the "bad" bacteria before it has a chance to make them sick. To up your norovirus resistance do something as simple as eating a cup a day of yogurt that contains live bacteria, according to Jeanne Drisko, M.D., integrative medicine researcher at the University of Kansas Medical Center. Protect your little ones, especially now that they are in school, by giving them a "child-size" yogurt daily. Be sure the yogurt you choose says, "live cultures" or "live bacteria".

Note: This is not an endorsement of the brand. This is only to show the Live Cultures on the carton.

 

"LET FOOD BE YOUR MEDICINE" Vl

Number six on our list of foods as medicine series is Fermented Foods. Fermented and cultured foods such as yogurt, kefir, kimchi, sauerkraut, tempeh, etc are known to support both digestive function and a healthy immune system. Give at least some of the above foods a try on a regular basis.

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YOGURT PLAYS A ROLE IN TAMING INFLAMMATION

Preliminary research is suggesting that yogurt may help fight inflammation. The reason? It appears that the beneficial bacteria in fermented dairy products, such as yogurt, may play a role in inhibiting inflammation. In addition to the common uses of yogurt, try using yogurt as a replacement for sour cream. I, personally, like to sub it for sour cream in baking.

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FRUIT-ON-THE-BOTTOM YOGURTS

If you are a yogurt eater, and there are many benefits in yogurt, beware of the fruit-on-the-bottom varieties.  Many people just grab their favorite yogurt and think they are doing themselves a big favor by 'eating yogurt.'  However, there are some unhealthy traps in yogurt, and this is one of them.  Are you aware that many of these fruit-on-the-bottom varieties contain more sugar in a single serving than does a candy bar?  Yes, that's right!  If you want fruit in your yogurt, add a few slices of healthy banana or stir in some blueberries to a regular low-fat yogurt.  (There is a lengthy article on this blog comparing the benefits of regular yogurt to Greek yogurt and which is best the best one for you.)

 For reference only. Not a brand endorsement.

YOGURT: GREEK VS REGULAR

I have been asked the differences in regular yogurt and Greek yogurt. As with all things, there are pluses and minuses on each side. It all depends on your nutritional needs. For example, if you are diabetic, Greek is probably better but only if you go for the low-fat or fat-free versions. Greek yogurt goes through an extensive straining process that removes much of the liquid whey, lactose, and sugar. This is the process that gives it its thick consistency. In basically the same number of calories, Greek yogurt can cut the sugar content to half that of regular yogurt. This straining process also makes Greek yogurt better for the lactose-intolerant.

The following offers you a general nutritional value of the two types:

Greek - (5.3 ounces, nonfat, plain)

Calories: 80

Total fat: 0 grams

Cholesterol: 10 milligrams

Sodium: 50 milligrams

Sugar: 6 grams

Protein: 15 grams

Calcium: 15 percent on a 2,000-calorie diet

Regular (6 ounces, nonfat, plain)

Calories: 80

Total fat: 0 grams

Cholesterol 5 milligrams

Sodium: 120 milligrams

Sugar: 12 grams

Protein: 9 grams

Calcium: 30 percent on a 2,000-calorie diet.

As you can see, the Greek is higher in protein which helps you to feel full longer. The protein count is equal to a 2 to-ounce serving of lean meat.

Carbohydrate grams are not listed above because they vary too much depending on flavor. However, a normal serving of Greek yogurt usually has 5 to 8 grams of carbs while Regular yogurt usually has 13 to 17 grams.

Beware of the fat content in Greek yogurt. You will notice the above chart is for fat-free yogurt. Watch the fat content in other variations! 7-oz of Greek yogurt can have 16 grams of fat and that is 80% of the recommended daily allowance of a 2,000-calorie diet. It is also more saturated fat than three regular Snickers bars! By contrast an 8-oz serving of a top brand of regular yogurt has only 5 grams of saturated.

Note: The extensive straining process of the Greek yogurt also causes it to lose some calcium.

Both types of yogurts are low in calories, and they are both packed with calcium and live bacterial cultures. The live bacterial cultures make yogurt a great food for the digestive tract, especially for those who have problems in that area or are suffering in the digestive system due to medications and treatments.

Again, let me say, choose your yogurt type based on your nutritional needs.

Note: These are not recommended name brands. These brands are used for picture reference only.

EATING YOGURT MAY BE GOOD FOR YOUR HEART

Eating yogurt may be good for the heart as well as the gut. A couple of studies done a few years ago by Dr. James W. Anderson, showed that people who ate approximately 7-ounces of yogurt a day, reduced their levels of total cholesterol by almost 3%. That may not sound like much, but according to Dr. Anderson even that small amount of reduction is important because for every 1% drop in total cholesterol, heart-disease risk goes down 2 to 3-percent. Remember, not all yogurt is the same. I recommend you buy yogurt that contains 'active cultures'. And remember buying plain yogurt and adding your own fresh fruit, etc is better for you than some of the yogurts that have a lot of sugar added.

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SUGAR IN YOGURT

Beware of yogurt with fruit. If you are a diabetic or you are dieting or watching your sugar intake for any reason, read the labels on your yogurt especially yogurt with fruit. You would be much better off to eat plain yogurt and add your own fresh fruit. Some yogurts with fruit can have up to 20 grams of sugar in one small carton!

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GREEK YOGURT VS GREEK STYLE YOGURT

Once again I am warning you to read labels on your foods.  Today it is about Greek yogurt.  Most of us know Greek yogurt is very popular right now and is considered a healthy food.  But those nasty marketers are always out to make a buck from unsuspecting consumers.  In order to cash in on the popularity of "Greek Yogurt" many companies now market some yogurt as "Greek Style".  Be aware that Greek Style is not Greek Yogurt!  Greek Style yogurt is nothing more than regular yogurt that contains additives such as gelatin and milk solids to make it thicker and thus able to make consumers think they are eating Greek Yogurt.  To be sure you are getting Greek Yogurt read the ingredients list. There should be only two - milk and cultures, in the plain Greek yogurt.

Please note there is nothing illegal about marketing yogurt as Greek Style.  Once again it is up to the consumer to read labels and be aware of what they are purchasing.
 Please note: These pictures are not endorsements or non-endorsements of these brands of products.  These pictures are used only to show you the different in the wording on the product, Greek Yogurt vs Greek Style Yogurt.

BOOST YOUR IMMUNE SYSTEM WITH YOGURT

Studies have shown that persons who regularly eat or supplement with probiotics (the good bacteria found in yogurt) take only half as many sick days due to colds and viruses as their co-workers who do not!  I think that makes a good case for eating a carton of yogurt a day.  But be sure the carton has the words, contains live, active cultures on it. Carb Masters and Greek Yogurt have less sugar than regular yogurt.

FOR A QUICK HEALTHY BREAKFAST....

If you are in a big hurry to get out the door, you should still take time to eat a healthy breakfast.  Next time this happens to you (not everyday, I hope!), grab a 6-oz carton of plain Greek Yogurt.  Toss in a few chopped almonds or walnuts and/or some fresh berries or fruit.  This takes very little time, is healthy, and it is low in calories.  The yogurt is 100 calories + what you add in with nuts and/or fruit.  Your body will thank you and you will feel better than if you grab a high-calorie, sugar-laden snack.

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THE BRAIN - USE IT OR LOSE IT!

Did you know our brain is our #1 "use-it-or-lose-it" organ?  So, keep your brain busy; read, work puzzles, do quizzes, etc.  And put the kinds of foods and beverages into your mouth that will help to stimulate the brain.  Following are a few suggestions:

• Brew some coffee.  Would you believe coffee is one of the most stimulating scents to the brain according to research at Kyorin University School of Medicine in Japan.  And a French study of women 65 and older who drank more than 3 cups of coffee a day were 33% less likely to experience decline in verbal fluency than those who drank less.  The experts suggest you brew coffee several times a week even if you don't drink it.
• Eat a power breakfast high in brain-healthy foods.  Example: Add blueberries to a good whole-grain cereal or some low-sugar, fat-free yogurt.  You are probably aware that the antioxidant properties in blueberries are great, but blueberries also increase blood flow to the brain, which in turn improves your neuronal function.
• For lunch eat something high in luteolin as it may contribute to reducing the risk of dementia.    Carrots, celery, green bell peppers, olive oil, along with peppermint and chamomile teas are all good sources.
• For dinner eat a meal rich in Omega-3s.  Fish such as cod, salmon, sardines, mackerel, and tuna are good sources.  Omega-3 are also found in flaxseed, walnuts, great northern beans, kidney beans, navy beans, and soybeans.

Keep that brain nourished and active.  It is one organ you really do need to protect.  Without an active healthy brain, the rest of the body isn't worth a whole lot.

FLAVORED YOGURT

Beware when eating flavored yogurts.  Many flavored yogurts do not deserve yogurts healthy reputation.  Be sure to read the nutritional label.  The  following is copied from the nutrition label on a popular brand of flavored yogurt:

• Potassium - 220 mg That is less than half the potassium you would get in a small banana.
• Protein - 5 g (By switching to plain Greek yogurt you can more than double the amount.)
• Calcium - 15% of daily recommended allowance (A good dose of this bone boosting mineral.)
• vitamin D - 15% of daily recommended allowance (A good dose of this cancer-fighting vitamin.)
• Faux or Pureered Fruit - not a significant amount of vitamin C
• Sugar - (4 oz container) Contains sugar equal to 7 packets of sugar

To keep your flavored yogurt on the "healthy" list, buy unflavored yogurt and add your own fresh fruit.

Note: The following picture is not the brand analyzed in this post.  This picture is for reference only!