Fitness Tips: July 18, 2016

We all have the strength in us to be our best. It may not be easy, but when you include exercise, you feel like you can achieve anything. We look forward to seeing you this week.

Healthy Lifestyle Tip: Get Cultured
What's tasty, easy, and has lots of health benefits? Yogurt! It's got powerful boosting protein and bone building calcium. In fact, the health benefits of yogurt are so impressive that many health-conscious people make it a daily habit. Here are four possible health benefits of having a yogurt every day:

Benefit No. 1: Yogurt may help prevent osteoporosis – adequate nutrition plays a major role in the prevention and treatment of osteoporosis, and the micronutrients of greatest importance are calcium and vitamin D.

Benefit No. 2: Yogurt may reduce the risk of high blood pressure – the potassium in yogurt may help flush out excess sodium in your body.

Benefit No. 3: Yogurt with active cultures may help certain gastrointestinal conditions – your body needs to have a healthy amount of "good" bacteria for digestion, and many yogurts are made using active, good bacteria.

Benefit No. 4: Yogurt may help you feel fuller – the balance of carbohydrates and protein can keep your blood sugar levels steady.

What to consider when buying and eating yogurt:
  • Per 6 ounce serving:
    • Calories: 100 to 150
    • Fat: 3.5 or less (low fat or non-fat)
    • Saturated Fat: 2 grams or less
    • Protein: at least 8 to 10 grams
    • Sugar: 20 grams or less
    • Calcium: at least 20 percent of the daily value
    • Vitamin D: at least 20 percent of the daily value
    • Look for active cultures and probiotics, "live and active cultures."

Yogurt makes a perfect after workout snack. The combination of protein and carbs helps fuel recovery, replenishes energy stores and repairs muscle.

Note: Greek yogurt has twice the protein content of regular yogurt. Yet, regular yogurt has three times as much calcium than Greek yogurt. Either way, both of these yogurts are a great way to indulge.

Source: webmd.com, medicinenet.com

* If you are allergic to dairy products please consult a medical professional for alternatives.