Greek Yogurt or Regular Yogurt - What's the F***ing difference?!?!

Don't worry, you're not alone if you have ever wondered, "What's the difference between Greek yogurt and regular yogurt?" Greek yogurt's popularity has been skyrocketing for the last couple of years, and you may be wondering what all the fuss is about. Is Greek yogurt more nutritious than regular yogurt? With nearly 28% of North Americans now eating yogurt on a daily basis, it's a question worth investigating.
   
Yogurt comes from milk that has had healthy bacteria added, causing it to ferment. During this process, yogurt thickens and takes on a slightly tangy taste. Yogurt is then strained through a cheesecloth, which allows the liquid whey part of milk to drain off. Regular yogurt is strained twice, while Greek yogurt is strained three times to remove more whey (leaving a thicker consistency).
   
While all yogurt provides numerous health benefits (including probiotics), the nutritional stats for Greek yogurt and regular yogurt do differ. Here's how the two stack up:

Protein - Greek yogurt has almost double the protein of regular yogurt. Eight ounces of Greek yogurt has about 20 grams of protein, whereas regular yogurt provides around 11-13 grams. Greek yogurt's high protein content makes it a favorite among people trying to manage their weight as it helps ward off hunger.

Carbohydrates - Greek yogurt has fewer carbohydrates than regular yogurt. This could be beneficial to diabetics, who have to watch their carbohydrate intake.

Calcium - Regular yogurt has about three times the calcium of Greek yogurt. Both are still considered good sources of calcium, but women who don't get enough calcium from other foods may want to stick to regular yogurt for its bone-building benefits.

Sodium - Greek yogurt has half the sodium of regular yogurt.

Calories - Plain, nonfat versions of Greek and regular yogurt have a similar calorie count per serving, but added sugars can significantly increase the calories of either variety.

Texture - Greek yogurt is much thicker and creamier than regular yogurt because it's strained more. Greek yogurt can also be used in cooking as it does not curdle when heated like regular yogurt.

Cost - Unfortunately, you'll likely spend twice the money on Greek yogurt. This is largely due to escalating customer demand, as Greek yogurt's taste, texture, and great nutritional profile keep consumers coming back in droves. Greek yogurt also costs more because the extra straining requires much more milk, so it's a more concentrated source of protein.
  
Although most people snack on yogurt, don't underestimate its versatility. Both types of yogurt can be used as lower-calorie substitutes for fatty ingredients. Swap out eggs and oil in baked goods for Greek yogurt, or use either yogurt type in place of full-fat sour cream, heavy cream, mayonnaise, or cream cheese in recipes. Both types can also be used in place of other high-calorie ingredients in dips, sauces, salad dressings, smoothies, and desserts. 
   
Yogurt is often touted as an ideal health food, and it can be if you choose the right kind. As with both Greek and regular yogurts, be sure to choose low-fat or nonfat varieties, and opt for those with little to no added sugar, as this ups the calorie count.

Boom!  So there you have it.  There is no real clear winner, so the choice to which you pick is yours, as both are good for you.  In case you were curious, I'm on Team Greek lol.

Homemade Coconut Butter!

Before I begin this post, I just want to say sorry for my lack of posts lately.  Life is just crazy busy right now (guess, that is a good thing though lol).  Anyways, I do believe this posting will make up for my procrastination (especially in the $ department).

Anybody that knows me will tell you, I love my coconuts.  With that said, coconut butter is an essential must have in my kitchen.  In case you didn't know, coconut butter can be used in a number of ways.  It can be used in your favorite baked goods or sauces (as a replacement for butter) or as spread on your toast (my personal favorite).  I'm sure you can find other uses for it as well.  Now, it should be noted that coconut butter is not the same as coconut oil.  Coconut butter is made from the oils and meat of the coconut.  Image all that nutritional goodness.

If you are new to coconuts, let me be the first to tell you that the health benefits of coconuts are massive.  Keeping this with coconut butter, some of the benefits are as listed - It is known to improve your skin and hair, giving them a more nourished appearance.  Helps maintain weight by providing immediate energy with fewer calories than other fats.  For the women readers, I'm always looking out for you ladies lol, it is also known to reduce the craving for sweets.  That's right, the notorious "sweet tooth", reduced!  What's not to like about coconut butter?!?! 

It's not over yet.  Like always, I saved the best for last, it is an antimicrobial (from the oils).  What does that mean, it kills bad bacteria and fungi found inside the body.  Boom! Mind blown away lol.           

Alright, lets get started.  You will be surprised at how easy it is to make coconut butter.  And, how inexpensive it is to make.  All you need is dehydrated (unsweetened) coconut flakes, which can easily found in the bulk section of your grocery store, and a food processor.  Seriously.

1 cup of coconut flakes made me about a hockey puck size of butter.  It also cost me less than a buck.  True Story.


Depending on the size of you food processor, place as much coconut flakes in and process for approximately 8-10 minutes.  Depending on your food processor you may want to do two 4-5 minute sets so it doesn’t burn out your motor.

You will know you are finished when the contents inside are a milky, watery consistency.


Pour the liquid into a glass jar with a tight lid. The mixture will solidify over about 45-60 minutes.  You may want to store in fridge to speed up this step.  With that said, you don’t need to keep this in the fridge, it will keep as is for months in at a solid state at room temperature.  That is all.  Enjoy!  Till next time!  

   

Skipping breakfast may lead to higher risk of heart attack, heart disease

Just wanted to take some time out of my day to post this link that was sent to me about the importance of eating breakfast. Great 3:30 min video that highlights the risk of skipping breakfast. We all have 4 min to spare in the day, do yourself a favour and check out it out - it just might change the way you view breakfast. http://www.ctvnews.ca/health/skipping-breakfast-may-lead-to-higher-risk-of-heart-attack-heart-disease-study-1.1378307

Recipes when I feel like it: Good Morning Smoothie (better than coffee)

If your anything like me, your a busy person, you normally only have an hour or two to spare in the morning before having to run out the door.  With the usual routine of showering, grooming, & changing into presentable clothing, & responding to emails and texts, it really doesn't leave you much time left for breakfast.  This is very strange to me as food is supposed to be fuel for our bodies, it provides us with energy to get through our day.  So why is breakfast the one that we all choose to skimp on.  Are we really getting prepared for the day?




It is true, breakfast is in fact the most important meal of the day.  Like I said above, it's fuel for our bodies.  In the mornings, our bodies are running on empty.  Think of our bodies as a car and food is the fuel that helps it move. The body only has two options for fuel, either we eat something(in this instance, breakfast) or it converts the fat that is stored underneath our skin into energy that the body can use.



Not to sound arrogant, but I don't have much fat to spare.  So, that option really isn't going to work for me.  Not to mention that it's also not a very reliable source of energy.  **Fun fact: Your fat storage is normally only used for long distance activities (such as a 10K+ run or strenuous hike) or during starvation periods (luckily this is not a common problem for us in North America).  Long story short, there is no real purpose to having a lot of it.**  For me, I need something quick that provides my body with carbohydrates, protein, vitamins & minerals, fiber, etc. (You know, the GOOD stuff that our bodies needs to kick start your morning).  After experimenting with various ideas, the best to come out of it was a fruit smoothie.  I like this recipe the best.


Ingredients:
1 Banana
1/4 - 1/3 cup mixed berries (fresh or frozen, whatever floats your boat)
1 - 2 scoops of protein powder (depends on your protein needs)
2 - 3 leafs of kale (check out the benefits)
1 chunk/cube of ginger (check out the benefits)
1/4 - 1/2 lemon (peeled or unpeeled, your call.  check out the benefits) 
1/2 cup milk (or soy, almonds, etc)
1/2 water
      

Simple to make in the mornings, place everything in the blender and blend, takes no more than 5 min if you have all the ingredients handy.  Only recommendation I have is you put the kale in last, it acts as a second splash guard lol.   

Now that I have been making various smoothies in the morning,  I have been experiencing more energy and an amazing "lighter on my feet" feeling (great for us morning runners).  Also, as long as I got a great sleep the night before, I have not felt the need for a cup of Jo in the morning either.

Give 'er a try if you dare!!!  Enjoy and go play outside! 

Please also share any of your favorite healthy recipes that you may have with me as I am always wanting to try new things :)