Face-off: greek yogurt vs. regular yogurt

Both greek yogurt and regular yogurt offer much nutritional benefit. They both contain probiotics (which aid in digestion), are packed with calcium, provide you with more protein than milk per serving, can boost immunity, and have similar calorie counts, but how do they stack up against each other?

Yes, regular yogurt makes for a great addition in one's diet for all of the reasons listed above, but when it comes to nutritional superiority, greek yogurt takes the win.

Greek yogurt is heavily strained, which in effect cuts out a large portion of sugar, sodium, lactose, and whey. This not only gives the yogurt its creamy consistency, but also decreases the carb-count and increases its protein content considerably. While greek yogurt contains around 15-20 grams of protein and 5-8 grams of carbohydrates, regular yogurt contains around 9 grams of protein and 13-17 grams of carbohydrates, according to U.S. News and World Report. When it comes to calcium content though, regular yogurt gets the point since some of the calcium is lost during greek's straining process. Even so, greek yogurt still provides you with 20% of your daily calcium intake. Not a huge setback, but still worth mentioning.

When buying your yogurt, you'll want to be wary of the fat content. Full-fat yogurt has a high amount of saturated fat (which can raise LDL cholesterol), so I always opt for non-fat, but low-fat is a fine option as well. It's also best to stray from the flavored varieties. The ingredients used to make a yogurt taste like fruit or a specialty dessert add a load of sugar, so if plain yogurt isn't your thing, you can mix it up by adding in fresh fruit, honey, nuts, or cinnamon. While these toppings (sans the nuts and cinnamon) will increase the sugar content, by making these additions yourself with healthy, natural food products, you'll benefit from the nutritional value they offer (for example, while fresh blueberries provide you with a mean dose of antioxidants, artificial sweeteners and high fructose corn syrups do not).

For a more dessert-like yogurt, check out my previous post on cookie-dough greek yogurt, or try out this pumpkin pie greek yogurt that I fell in love with over the fall season. Even easier, you could simply add in a 100 calorie pack of Blue Diamond's Dark Chocolate Oven Roasted Almonds to some plain yogurt (thanks mom for the suggestion!).

Although greek yogurt is great straight from the cup, it also makes for an awesome substitute for sour cream, oil, cream cheese, mayo, and butter, putting a healthier spin on a plethora of snacks and meals. For some greek yogurt-infused recipes, check out the links provided below:

Avocado Egg Salad

Slender Cilantro Jalapeño Ranch Dressing

Lemon Blueberry Quinoa Pancakes

Skinny Greek Yogurt Chicken

Creamy Tomato Basil Soup

Creamy Oikos Mashed Potatoes

Spinach-Pesto Dip

Sesame Seed-Crusted Salmon Burger with Yogurt Sauce

Mac and Cheese Lite

Low-Fat Cinnamon Peach Banana Bread

Funfetti Cake Frozen Yogurt

Workouts: double banding for toned glutes

Doubling up on resistance bands? This isn't something I'd ever thought of doing. Last week, I came across a glute routine on Fitbie that took advantage of two resistance loop bands as opposed to the usual one. Intrigued by the concept, I decided to give it a try.

With one band placed above my knees and the other around my ankles, the combination provided me with a good amount of structure, and though the moves themselves are very basic, they proved to be a great challenge. What's great about these exercises is that they're easy to modify (considering you have a full set of light, medium, and heavy bands handy); a simple switch of the bands can increase or decrease intensity, allowing for someone at any level of fitness to take advantage of these glute-toning moves. Another perk to these exercises is that aside from the bands, only a small area of floor space is needed to perform them, making them great for an at-home routine.

If you happen to own a set of these terrific bands and are looking to tighten up the backside, consider getting in some double-banded action during your next workout! If you don't own a set, you may want to consider purchasing some— they're both inexpensive (you can find them on Amazon for $10-$20) and a great way to take some of your exercises up a notch! They can be used for a vast array of workouts, many of which can easily be found on the web, so that money will be put to good use.

For the double-banded workout, click the link here, and for a list of other resistance band exercises, check out the link provided on this previous post!

Chocolate Mug Cake: need I say more

I'll admit that when it comes to sweets, I'm pretty disciplined. But when it comes to cake, especially guilt-free cake, I have zero willpower. After coming across a recipe for a healthy chocolate mug cake by Desserts With Benefits, I knew action had to be taken. I already had most of the ingredients in my kitchen and the recipe required just under 5 minutes of baking time in the microwave, so there was no doubt that said cake was going to happen.

I was pretty surprised by how delicious-looking a cake so effortless could be, but looks can be deceiving. I decided to bring in my incredibly picky roommate for a taste test, not telling him the ingredients used in order to elicit an unbiased response. Only after receiving a positive verdict did I let him in on the recipe's ingredients: 

- 1/3 cup unsweetened almond milk (I used Almond Breeze Vanilla Unsweetened)

- 1/4 cup unsweetened applesauce

- 4 packets stevia (the recipe states to use Truvia, but any brand of stevia should be fine)

- 1/8 teaspoon salt

- 3 tablespoons unsweetened, regular cocoa powder

- 6 tablespoons oat flour

- 1 teaspoon baking powder

- 1 tablespoon ground flaxseed (I omitted the flaxseeds since I forgot to buy them, but if you have them handy I definitely recommend adding them in)

 In the 4 minutes and 30 seconds it took for the cake to bake, I was able to do a full clean up and lick the batter bowl clean. Coming out of the microwave rich and fluffy, this mug cake exceeded my expectations. It was especially good with a spoonful of Truwhip light. This made for an awesome all-natural and organic (... and low-calorie, low-sodium, low-fat, low-carb) alternative to store-bought icing and didn't require the additional prep and ingredients that would have gone into making a healthy homemade one. This dessert gives you plenty of reasons to pass up the pre-made cakes from the grocery store to try out this super easy and healthy cake instead! 

For cooking directions, click the link here!

Prolonged Sitting: beware

When it comes to living a healthy lifestyle, one of the most obvious components is not to be a couch potato. Unfortunately, even the most active of us may find ourselves glued to desk seats for hours on end at work. You may not consider this an act of laziness since your mind is still productive (and you really don't have a choice), but when it comes down to it, the body is being affected in much the same way as lounging around.

In his article on Greatist, Dr. David Borenstein explains that prolonged hours of sitting can cause strain on the neck and lower back, as well as take inches from your height. This happens because of the intense pressure being put on your spine, thus forcing the water to leave your intervertebral discs and causing your body's tissues to become squashed and constricted.

In an article from TIME's Healthland, Dr. Hidde van der Ploeg explains that these long hours of sitting can also disrupt metabolic function, ultimately doing major damage to your health. It's also mentioned that those who get in daily exercise either before or after work still aren't immune to the consequences brought on from many hours of sitting. Of course, working out is still vital for good health, but it's not going to reverse these effects.

Now, I'm not suggesting you go out and buy a treadmill desk (even though that would be really cool...), but I would recommend engaging in activity that will keep your blood flowing throughout the day. Some methods are more entertaining for you co-workers to watch than others, but there are some subtle methods as well, such as:

- Trading in your desk chair for a stability ball (keeping your butt planted on the ball requires balance, so you're having to keep your core constantly engaged)

- Getting up to walk around every hour

- Investing in a standing desk (following these tips if you choose to do so)

- Doing some neck rolls (side to side, up and down)

- Going for a walk when taking long phone calls, or even just strolling around the lobby

-Offering to grab coffee for your co-workers from the local coffee shop or the break room

- If you're an intern in a walking city, volunteering to run errands for the employees around the office even when you're not already asked to (it's not a bad idea to be doing this, regardless)

Now, if you're willing to take take things up a notch, you can choose to implement some of these deskercise movements provided by Greatist. A few of my favorites are: The Wall (Street) Sit, The Pencil Pinch, The Lunch Break Hammy, and The Office Genie. If these sound appealing, check out the rest of the list by clicking the link above. Also be sure to check out this interactive link from Refinery29... even if you don't plan on getting your workout on at your desk, it's at least entertaining to scroll through!

Lemons: sour taste for sweet well-being

My ending to Saturday's post prompted me to dig deeper into lemons. I mean, I see the fruit virtually everywhere I go. Frozen desserts, homemade beauty remedies, atop food and beverages at nearly every restaurant I step foot into, and even as decoration on my kitchen table back home in Texas. Now that I've done some research, when I return back to the south for another visit, there may be a few lemons missing from the bowl by the time I leave. I've come to learn that the yellow wedge commonly served on the side of your glass is helpful in more ways than adding some zest to your water. Many more ways, actually.

You may already know of the lemon's useful role in soothing sore throats when added to tea with honey, but the citrus is also abundant in vitamin C, flavonoids (antioxidants that to help fend off dangerous free radicals, reduce inflammation, and keep your blood pressure steady), electrolytes, and a fiber known as pectin. Going further, its citric acid promotes liver detoxification, which is why drinking a glass of warm water with lemon juice upon waking is recommended by so many health professionals. The dose of fiber will also help keep you feeling full, and since this beverage is supposed to provide you with a boost of energy, you may be able to do without the morning commute to Starbucks.

Another benefit of lemon is that it can help balance your body's pH levels. An imbalance occurs when there is too much acid in the body, which becomes harmful to the bodily systems and can lead to decreased energy levels, infection, and illness. Though lemons are acidic, they're also alkaline-forming, so its citric acid loses its acidity after being metabolized. If you're experiencing issues such as indigestion, joint pain, headache, kidney stones, or fatigue, you may have an imbalanced pH. Luckily, lemons are there to help.

At just 12 calories for the juice of an entire lemon, you can squeeze the tarty-goodness onto whatever you choose, be it salads (which is especially beneficial since vitamin C helps with the body's absorption of the leafy greens' iron, and the juice also makes for a low-cal dressing), chicken, soups, juices... pretty much anything you desire! Check out some of the recipes below for some zesty ideas to put those lemons to use:

Lemon-Dill Shrimp

Zucchini and Lemon Spaghetti

Honey-Lemon Dressing

Garlic Roast Chicken with Rosemary and Lemon

Lemon Chicken Stir-Fry

Roasted Broccoli with Lemon

Mango Blueberry Quinoa Salad with Lemon Basil Dressing

Roasted Eggplant Sandwich with Lemon Garlic Aioli

Honey Ginger Lemonade

Lemon Squares

Lemon Chia Seed Cake

Fruit Juice: why it's not as healthy as you may think

When presented with a glass of fruit juice, you may take it and chug it down, thinking you're doing your body some good by giving it a good dose of antioxidants. You would be right in this respect, but there are some setbacks to sipping your fruit as opposed to eating it whole.

By going the juice route, you're consuming around the equivalent or an even greater amount of calories than that contained in a glass of soda, and a hefty load of sugar, too (that's for the no sugar added, "100% juice" juices). Because a glass of juice is comprised of multiple pieces of fruit, the numbers on the nutrition label can be quite high. Even more so, when the fruit is squeezed into liquid form, you lose nearly all of the fiber. Since fiber aids in digestion and keeps us feeling full, don't count on juice to fill you up.

Not convinced? I hit the grocery store to conjure up a few examples (measurements based on 8 fl oz servings):

V8 V-Fusion Concord Grape Raspberry, 100% Vegetable and Fruit Juice: 140 calories, 31 grams sugar

Simply Orange Pulp Free 100% Pure Squeezed Orange Juice: 110 calories, 23 grams sugar

Ocean Spray 100% Juice Ruby Red Grapefruit Blend (explicitly states, "no sugar added"): 110 calories, 26 grams sugar

Of course, you're better off drinking fruit juice over soda. By choosing the former, you're taking in essential vitamins and minerals, but considering you can be getting the same nutrients with less calories and sugar by eating the fruit whole, why wouldn't you? Yes, juices are convenient when you have little time for breakfast or are out and about, but there are plenty of fruits that are just as easy for grab'n'go purposes. Bananas, apples, and clementines are among the many readily portable options.

As for fruits bought in containers (i.e. blueberries and raspberries) or that require peeling (i.e. grapefruits and oranges), you can always rinse off a cups worth or cut them into slices, packing them in zip-lock bags or containers to throw into your gym bag, briefcase, purse, what have it, for a healthy snack.

If you turn to juice simply because you don't enjoy eating fruit, or the opposite, love drinking your juice and simply can't give it up, consider diluting your glass with 50% flat or sparkling water and making sure to purchase all-natural, no sugar added varieties. This will lower the amount of sugar and calories per glass and still make for a sweet beverage. As my roomie says, when life gives you lemons, dilute it to make lemonade!

Zucchini Fries: a heathy snack to satisfy your crunch craving

For some time now, I've been wanting to experiment more with veggie fries. I'm not talking about the standard potato kind that you can buy frozen at the grocery store, but fries made from alternative raw vegetables that are cooked fresh in the oven. I've tried making carrot fries in the past with only partial success (shocking...isn't it), and though I plan on returning back to them for another shot, I wanted to give a different vegetable a try. Naturally, I turned to Pinterest and scanned over my  Chips, Dips, and "Fries" board for ideas, coming to settle on zucchini fries. With great reviews and instructions so few and basic, I knew they'd be hard not to get right, which made them a solid choice.

Before going into the oven...

And that they were. With the help of my good friend, Krista, we whipped up a large batch of them. The only ingredients the recipe called for were zucchinis, egg whites, and seasoned breadcrumbs. The preparation was just as simple, only requiring us to chop up the zucchinis, crack the eggs and dispose of the yolks (we could've just bought a carton of egg whites, but whole eggs were cheaper), pour the seasoned breadcrumbs onto a plate, and preheat the oven. After the chopping was done and we'd dipped the pieces into the egg whites and breadcrumbs, we popped them in the oven to bake for 30 minutes, flipping them over half-way through. To my great excitement, they were a success! 

Soft on the inside and crunchy on the outside, these fries are a great low-carb and healthy snack for any time of the day! For an added kick of flavor, you could choose to season them with pepper, sea salt, garlic powder, and/or cayenne pepper, or you could choose to make them with some Parmesan cheese (though you would probably have to follow a slightly different recipe, such as the one used here).

... the result!

For the carbs and calories you could save yourself by choosing these zucchini fries over a bag of chips or some french fries from the drive-through, they're worth giving a try! For the recipe we followed, click the link here and scroll down until you hit 'Zucchini Oven Fries."If you choose to follow this recipe yourself, I recommend adding in some of the spices listed above. You'll also notice that this recipe doesn't call strictly for egg whites, just beaten eggs. Since every other recipe I'd seen for zucchini fries calls just for the whites, we chose to go that route as well.