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.

Rethink what you know about fruit

Too many times I hear from people that fruit is this or that (ie. high in sugar, high in calories, etc).  I'm not sure where that misguided information originated but I can tell you it's simply not true.  If your an active individual, fruits should be your best friend.  Not only does it provide the body with much needed vitamins and minerals, it also is a great source of natural sugars.  If your unfamiliar with natural vs processed sugars, here is the skinny, the body is very efficient at digesting and converting natural sugars into usable energy.  When was the last time you heard from someone that they were feeling sluggish and tired (an effect of ingesting too much processed sugars) after eating fruit.  Did I forget to mention, that they are also so damn delicious too!! 

Adventures with the Go Pro: Amatuer Hockey at it's best!

For those that don't know, I am more than just a gym rat.  I know it must be hard to imagine with my last couple of posts.  In fact, as a personal trainer, I don't spend much time there at all.  Maybe 3-4 times a week (not including the time when I'm with a client).  Majority of my time is spent outdoors (or at a indoor arena) doing various activities (which is something I encourage all my clients to do). 

Recently, one of my fellow players on my Hockey team (James, our goalie) thought it would be fun to capture one of our games using his GO PRO Camera.  Oh man, was it ever a great idea.  We as a team learned so much from watching ourselves play this past week.  Here are the highlights from our game against our nemesis The Aviators.  Unfortunately it was a losing effort (4-3 OT).  Look out for me, number 11 in the white jersey.
      

If you ever get a chance to, I highly recommend that you capture yourself on camera doing the things you love.  Not only will you get a whole new level of satisfaction and appreciation for yourself, but you may also notice a few new things to change/add to help yourself improve to that next level.

Now, go play outside and push yourself to the limits no matter the conditions.  You won't be sorry you did :)