Aquapocalypse and Coconut Water

The 'aquapocalypse' is over for us Bostonians...where our water was undrinkable for a few days due to a water break. Hopefully it opened our eyes to how precious water really is, and how lucky we are to have accessable water on a day-to-day basis!

Speaking of water, Heard of COCONUT WATER!?

You may see some  Hollywood starlets toting around Vita Coco or ZICO, increasingly popular coconut water drinks, also known to be called 'natural sports drinks'. 

Coconut water has been the norm for hundred's of years in Brazil, Thailand, and the Caribbean. A 11.2 oz. pounch contains 60 calories and 50% more potassium than a medium banana. Its also rich in magnesium and phosphorus (electrolytes). There is no fat unlike coconut milk- the water is taken in young coconuts before the meaty, fatty part is developed.

Like most hollywood trends (ahem, acai ? goji berries?) coconut water likely doesn't change lives miraculously or instantly change your health status.

Be careful of portions as it does contain calories.

The plus side is it doesnt contain added sugars (check brand, label) like most sports drinks but provides electrolytes---good for post-work out!

Nutrition Quote

 “Water is the most neglected nutrient in your diet, but one of the most vital”

~ Julia Child

Feelin' Yogurty

Call it a snack, a breakfast staple, or granola's best friend, there's one thing for sure..Yogurt plays a big role in a healthy diet.

It's Rich in Calcium

Most people don't meet their calcium needs (especially adolescents) and consuming a yogurt a day is a good way to meet roughly 15-30% of your calcium needs (300 mg). Calcium is needed  not only for strong bones and teeth, but for muscle contractions,such as the heart.

Good Source of Protein:

 Most 6 oz yogurt's contain about 8 grams of protein! The now popular Greek yogurts (Chiobani, Fage) contain almost double the protein, but may inhibit the absortion of calcium.

Most common Probiotic:

These little bugs are good for our intestines (especially after taking antiobiotics that wipe our our 'good bugs') and are even good for our immune system. It also may help lactose-intolerant people to digest lactose.

Most brands now have added Vitamin D:

A lot of yogurt brands are adding Vitamin D to the mix. Vitamin D, otherwise known as the sunshine vitamin, works with calcium for bone health. It has been recently discovered most American's are deficient in vitamin D, contributing to diseases such as cancer & heart disease.

 What you need to know about yogurt!

• A lot of them are FILLED with sugar.There is natural sugar in yogurt called lactose- usually makes up about 12 grams of sugar per 6 ounce container of yogurt.Anything above 12 grams is added and should be limited in the diet.  
• Greek yogurt has more protein than most yogurts-which can inhibit absorption of calcium.
• Be careful of some greek yogurts...Fage Classic Yogurt has 23 grams fat per serving!
• Studies show that dieters who consume low-fat/fat free dairy products, such as yogurt, lose more weight than those who don't consume it as part of their diet.

Tips:

• Switch between regular low-fat/fat-free yogurt and greek yogurt.
• Read the nutrition label: choose one with atleast 20-30% calcium, light on the added sugar, and low-fat to fat free.
• Read the ingredient list: choose one that doesn't include "high fructose corn syrup".
• Stir yogurt before consuming and don't throw away the watery stuff at the top (it's whey- a source of protein).
• Try this: mix ranch dressing seasoning with plain greek yogurt for an instant healthy veggie dip!
• Enjoy with fruit as a smoothie, blend in with oatmeal, or top with granola!!
• Try as a pancake or waffle topper instead of syrup!!
• Avoid the yogurts with candy toppings (is that not an obvious one!?)

Here's some good ones to try:

6 oz. Stonyfield Farm Organic Smooth & Creamy Yogurt (french vanilla):
Highlights: Calcium, Protein & Vitamin D
Lowlights: Sugar
130 calories, 0 grams fat, 300 mg calcium (30%), 24 grams sugar, 7 grams protein, 20% vit D

6 oz.Yoplait Light:
Highlights: Sugar, Calcium & Vitamin D
Lowlights: Protein, High Fructose Corn Syrup
100 calories, 0 grams fat, 200 mg calcium (20%), 14 grams sugar, 5 grams protein, 20% vit D

6 oz. Dannon Light 'n Fit:
Highlights: Vitamin D, Low calorie, Low sugar
Lowlights: Not as high in calcium as others
80 calories, 0 grams fat, 150 mg calcium (15%), 12 grams sugar, 5 grams protein, 20% vit D


4 oz.Yoplait YoPlus Light:

Highlights: Low calorie, Low Sugar, Vitamin D

Lowlights: Container size, Calcium
70 calories, 0 grams fat, 150 mg calcium (15%), 10 grams sugar, 4 grams protein, 10% vit D
(I would have 2 of these to get the full calcium benefit-these are only 4 ounces)

6 oz. Vanilla Chobani Yogurt

Highlights: Protein, Calories & Low Sugar

120 calories, 0 grams fat, 200 mg calcium (20%), 13 grams sugar, 16 grams protein

6 oz. Plain Chobani Yogurt:

Highlights: Protein, Calories, Calcium & Low Sugar
100 calories, 0 grams fat, 200 mg calcium (20%), 7 grams sugar, 18 grams protein


6 oz.Colombo Light:
Highlights: Low Sugar, Calcium & Protein

Lowlights: High Fructose Corn Syrup

90 calories, 0 grams fat, 250 mg calcium (25%), 12 grams sugar, 6 grams protein