Celebrate Blueberries This Month

                                  

I would like to dedicate this blog to one of my favorite fruits, blueberries. It really pleases me that it gets a whole celebratory month. I hope you have partaken in eating everything blueberry, if you have not, let me tell you why you should:
Besides being very tasty, blueberries are low in calories, have no fat, are high in fiber and are full of antioxidants (antioxidants help us fight free radicals that are formed in the body and could damage different cells as well as DNA). Blueberries contain polyphenols called anthocyanins which give the fruit its blue color as well as its antioxidant capacity and anti-inflammatory properties. They also contain a good amount of vitamin C and manganese. Vitamin C helps with keeping a healthy immune system and manganese helps with bone development and converting macronutrients (fats, carbohydrates and protein) to energy. Blueberries may also help with reducing risk for cardiovascular disease, cancer and diabetes.

In North America, blueberry season is from April to late September. Season peaks in July (hence July is blueberry month). Thankfully, our neighbors in South America have opposite seasons and therefore, we can get this amazing fruit year round. Moreover, we can get frozen blueberries year round. If you ever wanted to go pick blueberries yourself, make sure you check this link of where.
For more information and plenty of recipes you can check the Blueberry Council webpage.

Here is recipe for a high protein blueberry smoothie (makes 2 servings): 

1 cup 0% Greek yogurt
0.5 cup ice
0.5 cup 100% pineapple juice
1 cup blueberries fresh or forzen
1 Tbsp of chia seeds
Blend all ingredients together and enjoy

Nutrition facts per serving: 175 kcal, 14 grams protein, 26 grams carbohydrates, 4.4 grams fiber, 2.5 grams fat, 189 mg calcium and 13 mg vitamin C.

Enjoy this month to it's fullest and don't forget to add some blueberries!

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Nutrition Comparison: Milk and The Alternatives

Whether you believe people should or should not drink milk or whether you are allergic to milk or have lactose intolerance, here are some alternatives with nutritional information as well as what these options have to offer:

Milk
• The best source and absorption of Calcium and Vitamin D (out of all options noted below)
• Contains a good amount of protein (8 grams/8 oz)
• Contains about 12 grams of sugar, however, it is from a natural source called lactose
• Contains a good amount of phosphorus, magnesium, riboflavin and B12

Soy Milk
• Second best to milk. Typically fortified with Calcium and Vitamin D
• Contains a very similar content of protein (7 grams/8 oz)
• Sugar content is typically added
• Contains antioxidants and phytochemicals that have been shown to decrease heart disease, lower cholesterol and decrease certain types of cancers

Almond milk
• Can be a good alternative to milk if you are looking to cut the calorie content
• Hardly contains any protein (1 gram/8 oz)
• Sugar content is typically added
• Rich with Vitamin E, A and B12

Rice, oat or hazelnut milk
• Not the best milk alternative
• Hardly contains any protein (1 gram/8 oz)
• Typically contains a high amount of added sugars
• Compared to the other milk alternatives it’s nutritionally poor
• Fortified with Vitamin A, D and B12

Coconut milk
• Contains as much fat as whole milk (in most products)
• Contains hardly any protein (<1 calcium="" gram="" or="" oz="" p="">• Not much added sugars
• Typically fortified with Vitamin D and B12

Hemp milk
• A good alternative for people with allergies
• Protein content is closer to half that of milk (3 grams/8 oz)
• May contain a minimal or a high amount of added sugar
• Contains a good amount of omega 3
• Rich with B12, Magnesium, Phosphorus and Riboflavin and
fortified with Calcium and Vitamin D

What to choose? Choose higher protein content, no (or low) added sugars (stick to original or unsweetened) and fortified with vitamins and minerals (at least 30% Calcium and 25% Vitamin D of daily value, per 8-oz serving)

Type of Milk (1 cup)	Calories	Fat	Sat. Fat	Chol.	Protein	Carbs	Sugars
Whole cow's milk	150	8 g	5 g	35 mg	8 g	12 g	12 g
2% cow's milk	130	5 g	3 g	20 mg	8 g	13 g	12 g
1% cow's milk	110	2.5 g	1.5 g	15 mg	8 g	13 g	12 g
Skim cow's milk	90	0 g	0 g	<5 mg	8g	13 g	12 g
Soy, unsweetened	80-90	4-4.5 g	0.5 g	0 mg	7-9 g	4-5 g	1-2 g
Soy, plain/original	70-130	2-4 g	0-0.5 g	0 mg	5-8 g	8-16 g	6-9 g
Almond, unsweetened	30-50	2.5 g	0 g	0 mg	1 g	1-5 g	0-1 g
Almond, original	50-60	2.5 g	0 g	0 mg	1 g	6-8 g	5-6 g
Hemp, unsweetened	70	6 g	0.5 g	0 mg	2 g	1 g	0 g
Hemp, original	100-140	5-6 g	0.5 g	0 mg	2-4 g	8-20 g	6-14 g
Rice, plain	80-130	2-2.5 g	0 g	0 mg	1 g	16-27 g	8-14 g
Oat, original	110-130	1.5-2.5 g	0 g	0 mg	4 g	24 g	19 g
Hazelnut, original	110	3.5 g	0 g	0 mg	2 g	18 g	14 g
Coconut, unsweetened	50	5 g	5 g	0 mg	1 g	1 g	0 g
Coconut, original	80	5 g	5 g	0 mg	1 g	7 g	6 g

·        Table  Taken from Spark People website

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Greek Yogurt

What’s all the hype about Greek yogurt? Do you know the difference between this and the yogurt you’re used to seeing in the supermarket?

Greek yogurt is made by straining off the whey, which gives it a thick, rich and creamy consistency.  It’s very high in protein and the unsweetened version is lower in sugar and carbohydrates than traditional unsweetened yogurt. Most national brands are non-fat or low-fat, but make sure you check the label. 

While the healthiest way to enjoy yogurt is to buy it unsweetened and add fresh fruit, I realize that this is not always preferable or convenient. Many people are not used to eating plain yogurt since their taste buds have become accustomed to the sweetened version. This would also hold true with Greek yogurt, as the plain version has a slightly sour taste. Either way, Greek yogurt contains approximately twice the amount of protein and half the amount of carbohydrates than a similar amount of traditional yogurt. The benefits don’t stop there.

Aside from eating Greek yogurt as a high protein breakfast or snack, you may want to try using it as a condiment or in recipes.

• Substitute unsweetened/plain Greek yogurt for sour cream on baked potatoes or taco
• Use it to replace some of the eggs or oil when making baked goods
• Add Greek yogurt instead of mayonnaise to tuna salad, egg salad or pasta salad for a tangy kick
• Start with a base of Greek yogurt and make a savory veggie dip by adding herbs and spices

Still skeptical?  Check out the nutrition label from Dannon’s version of Greek and traditional yogurt.  Yes, the calories are similar, but the added protein will keep you feeling full longer. What’s not to love about that?

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.

Guest Blogger: Laura White, USD Dietetic Intern

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Yogurt - A quick lesson that will answer the question, "what is Greek yogurt?"

I love yogurt. I eat it most every day and plain yogurt can always be found in my fridge. Deciding what to get can be tough because there are a lot of choices such as regular, low-fat, non-fat, Greek, Kefir, and many more. But no matter what type you prefer, the important thing to remember is that all yogurt is a great source of calcium, protein, vitamin D, and potassium. Yogurt also contains live cultures. Maybe some of you are thinking, "what in the world does that mean?"

Live cultures are the "good bacteria." These bacteria promote gut health (digestion) and immunity. Those long words you see on the label - Lactobacillius acidophilus, L. casei, L. reuteri, and Bicfidobacterium - are a good thing! 

Yogurt may also be an option for those with lactose intolerance to enjoy dairy products due to the lower amount of lactose (milk sugar) present.

Do you ever notice a thin layer of liquid that sits on the top of the yogurt? Don't pour it off! That is the whey. Whey is full of calcium, so stir it back in. 

Greek yogurt vs. regular yogurt
This is a question that I get quite often. The main difference comes in how it is processed. Greek yogurt goes through a different straining technique, which leaves a much more concentrated, thick product. It removes much of the whey out of the yogurt. That explains why there is more protein in Greek yogurt when compared to regular yogurt. 

Yogurt and Athletes
Yogurt is a great addition to the sports diet because it has the desired carbohydrate and protein for recovery from exercise. Adding yogurt to a post-workout smoothie is an excellent way to add in the protein your body is craving. In fact, you can skip the protein powder because a serving of Greek yogurt has about 10 grams of protein per serving. With a little milk added in - you will have an adequate amount of protein to help ensure proper muscle recovery. Toss in some fruit or vegetables for some extra carbohydrate, vitamins, and minerals. Here is a recipe for some inspiration - Strawberry-Flax Smoothie.

Reference for this post and for those who would like to read more, here is the article from the Academy of Nutrition and Dietetics.

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I don’t drink milk. How should I get my calcium?

It could be because it makes your stomach upset or that you don’t care for the taste; but if you are not drinking milk, you need to pay attention to how you are getting your calcium. Calcium, along with vitamin D, is crucial for good bone health.

Soy milk is a great alternative to cow’s milk. It is still an excellent source of calcium and protein. Almond milk has become popular in recent years. Even though it is a good source of calcium, be aware that almond milk only provides 1 gram of protein per serving when compared to cow’s milk or soy that provides 7 grams per serving.

There are some vegetables that are good sources of calcium, including:

• Broccoli
• Dark leafy greens, such as spinach, kale, and collard greens
• Fortified orange juice
• Enriched breads and cereals

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