Showing posts with label what fruits are good for runners. Show all posts
Showing posts with label what fruits are good for runners. Show all posts

Thursday, September 17, 2015

Nutrition Thursdays: GMO Yogurt: How Does Your Favorite Brand Stack Up?

GMO Yogurt: How Does Your Favorite Brand Stack Up? ** image courtesy of BrodAndTaylor


Here is an article I found from the GMOInside.org site titled "GMO Yogurt: How Does Your Favorite Brand Stack Up?" by Elizabeth O'Connell. It talks about several brands of popular yogurt on the market and which ones contain GMOs. Here is what the article says:


"GMO Inside is calling on Chobani to shift to non-GMO feed sources for its dairy cows.  Chobani processes roughly 40 million pounds of milk per week from over 78,000 dairy cows on nearly 900 farms.  All told, that’s a lot of milk!  Milk which comes from cows who are eating GMO feed 2-3 times per day."

"While Chobani is the largest Greek yogurt manufacturer with roughly 50% market share, we are hoping that all yogurt makers will insist on using milk from cows fed non-GMO diets.   GMOs have never been proven safe for human consumption and there is a growing body of studies which demonstrates that great caution should be exercised when developing and consuming GMOs.  A large percentage of the GMO crops grown in the US are used as animal feed. (Read more about GMO feed here.)  By shifting away from GMO feed for their cows, Chobani has the power to shift thousands of acres of farmland to non-GMO farming techniques."

"While GMO Inside believes the “Precautionary Principle” to be the best approach when it comes to developing and consuming GMOs, we know that consumers may care about a number of factors when it comes to choosing food products.  The following chart captures various consumer concerns related to Greek yogurt.  It is by no means exhaustive as far as brand or concerns go, but we hope it helps!"

"For more information on these brands, read below.  Better yet, you can call your favorite yogurt brand and ask the questions that matter to you.  If the company gives you an answer you are not satisfied with, let them know why!"


Here is a table showing several of the popular yogurts and what is in each:

Yogurt Brand GMO Ingredients? GM Feed for Cows rBST (synthetic growth hormone) Milk Protein Concentrate (thickening agent) Organic Options? GMO Inside’s overall rating
Chobani No Likely No No No C
Fage No Likely No No No B
Greek Gods No Likely No No No B
Yoplait Greek Likely Likely No Yes No F
Dannon Oikos Likely Likely No No No D
Stonyfield No No No No Yes A
Nancy’s No No No No Yes A
Strauss Creamery No No No No Yes A
Wallaby No No No No Yes A


"Did we exclude one of your favorite brands?  Please add your comments or questions on our blog and we’ll get the scoop! Or check out Be Food Smart for an even deeper look at these Greek yogurt brands."


Here she goes into a little more detail on the each brand:

Fage:
"Fage is a close second in the Greek yogurt market, holding 14 percent of the market in 2011. The positives to Fage brand yogurt are that no milk concentrate is used (like Yoplait, see below) and they do not add extra thickeners to their plain varieties, though they are most likely added for their flavored yogurt. On their website, they highlight the healthy benefits to Fage, including statements saying it is beneficial to vegetarians, diabetics, and it is gluten free for those with gluten allergies or preferences. However, there is currently no organic option."


Greek Gods:
"Greek Gods was founded in Seattle, Washington in 2003 and is now owned by Hain Celestial.   They do not add milk protein concentrate, artificial coloring, or rBST, but there is no organic variety available."


Yoplait:
"Yoplait Greek is owned by General Mills and is the second most popular overall yogurt company in the US, the first being Chobani. Yoplait Greek promotes the health aspect of their product, advertising the high levels of calcium, vitamin D, and protein, especially for their kid’s products, as well as claiming their product can help with weight loss. However, their website does admit to using aspartame (artificial sweetener), carmine (red coloring), gelatin, and milk protein concentrate in their Yoplait Greek Parfait cups.  There are no organic options available.  In 2012, General Mills spent over $1 million to oppose GMO labeling in California."


Dannon:
"Oikos is Dannon’s Greek yogurt brand.  It is not certified as USDA organic and does not mention “natural” or “non-GMO” products on their website.  They also have no statement on rbST use, or a bovine growth hormone used on cattle, so it is possible that these substances are used. They use cultured grade A non-fat milk, though fruit varieties include additives such as fructose, modified corn starch, and other products."


Stonyfield:
"Stonyfield is an all organic yogurt company started in 1983 that is sold in natural food stores, national supermarkets and large retailers across the country. All of their products are USDA Organic certified (including Stonyfield Greek and YoBaby); therefore, they are audited throughout the production process to ensure that they do not use pesticides or herbicides, GMOs, antibiotics, or growth hormones. In regards to GMOs, they are currently in the process of being approved by the non-GMO Project, which will test their animal feed for GMO contamination. They formally state that they believe GMO products should be labeled to guarantee consumer safety and were a founding company of Just Label It, a non-profit advocating for GMO labeling. Group Danone(which also owns Dannon) is the parent company of Stonyfield, owning 85 percent of the company, yet Stonyfield maintains a unique partnership with Groupe Danone, with company co-founder Gary Hirshberg remaining Chairman and the company remaining true to it’s health and environmental mission."


Nancy’s:
Nancy’s is another USDA organic certified Greek yogurt company owned by Springfield Creamery in Eugene, Oregon.  Nancy’s does not add any thickeners or pectins and strains off the whey during production. They say they use all organic fruits from the Northwest region. On their website they describe their milk sources, stating they are from local dairy farms, mostly within a 50 mile radius of their creamery in Eugene. They do not use pesticides, antibiotics, or synthetic growth hormones, and their product is USDA certified by Oregon Tilth. Their website does not directly say that they are GMO free, but their organic certification prohibits GMO use.


Wallaby’s Family:
Wallaby’s yogurt company is based out of Napa Valley, California and inspired by a trip to Australia by the co-founders who were inspired by the sweet, amazing flavor of their yogurt. They use organic milk from nearby farms in Sonoma and Marin counties. They are organic certified by Quality Assurance International (QAI) and the USDA. Due to their organic certification, they are also GMO free.

 
** Conclusion:
Genetically modified organisms, introduced in 1996, now represent a major part of our food system.  (Roughly 90% in crops like corn and soy, and included in nearly 85% of processed foods).  In spite of their ubiquity, the benefits of GMOs are less apparent.  Genetically modified crops have led to increased usage of herbicides, increased chemical residues on foods, organic farm contamination, lawsuits between chemical companies and farmers because their fields were pollinated with patented seeds, and various health issues in laboratory animals and livestock, just to name a few of the problems with GMOs.



** To read the whole article, please visit GMO Inside.


Tune in next Thursday for more nutritional tips and maybe even a recipe on Nutrition Thursdays!

Also, check in tomorrow to see my sixth installment of Progress Fridays!



Thursday, September 10, 2015

Nutrition Thursdays: Runner-Friendly Fall Smoothies

Nutrition Thursdays: Runner-Friendly Smoothies ** image courtesy of BCBSNC



I am starting to get back into making smoothies and decided to see if there were any healthy trends for smoothies and found an article from Runners World titled "Runner-Friendly Fall Smoothies: These tasty, single-serving fall mixers pair tons of nutrients with seasonal flavor." Here is what the article says:

Runner-Friendly Fall Smoothies:

1a) Breakfast: Apple Crisp:
(pictured on left)


Smoothies: Apple Crisp & Gingered Winter Greens ** image courtesy of Runner's World

 High in protein, Greek yogurt tames your appetite, while oats provide beta-glucan, a fiber that may improve running endurance.



Ingredients: 
1 cup apple cider
1/2 cup 2% vanilla Greek yogurt
1/4 cup old-fashioned rolled oats
2 Tbsp. pecans
1/4 tsp. cinnamon
1/8 tsp. nutmeg
1 cup ice cubes

Nutrition per serving: 
Calories: 409
Carbs: 62 g
Fiber: 4 g
Protein: 13 g
Total Fat: 12 g
Saturated fat: 2 g
Sodium: 89 mg



1b) Snack: Gingered Winter Greens:
(pictured on right)

Smoothies: Apple Crisp & Gingered Winter Greens ** image courtesy of Runner's World



Low in calories, winter greens like kale contain compounds called glucosinolates that have potential anticancer properties.

Ingredients: 
1 cup coconut water
1/2 cup low-fat plain yogurt
1 kiwi, peeled
1 large kale leaf, center rib removed
1 tsp. minced fresh ginger
1 tsp. honey
Pinch of salt
1 cup ice cubes

Nutrition per serving: 
Calories: 188
Carbs: 38 g
Fiber: 3 g
Protein: 8 g
Total Fat: 2 g
Saturated fat: 1 g
Sodium: 272 mg


2a) Pre-run Cranberry Beet:
(first smoothie in image)

Smoothies: Cranberry Beet, Maple Ricotta Cream, Sweet Potato Puree, Spiced Hot Chocolate ** image courtesy of Runner's World

With fewer than 100 calories, this combo will charge up your run without weighing you down. Beets and spinach contain nitrates that boost oxygen delivery and improve muscle functioning.

Ingredients: 
1 cup water
1 small beet, chopped
1/2 cup fresh cranberries
1 cup spinach
1 tsp. honey
1 tsp. minced fresh ginger
1/2 tsp. ground allspice
1 cup ice cubes

Nutrition per serving: 
Calories: 79
Carbs: 19 g
Fiber: 5 g
Protein: 2 g
Total Fat: 0 g
Saturated fat: 0 g
Sodium: 81 mg



2b) Post-run: Maple Ricotta Cream:
(second smoothie in image)

Smoothies: Cranberry Beet, Maple Ricotta Cream, Sweet Potato Puree, Spiced Hot Chocolate ** image courtesy of Runner's World

Ricotta adds creamy richness and a dose of whey protein, which is quickly absorbed, making it ideal for recovery. Pear and banana supply carbs to replace spent energy stores.

Ingredients: 
1 cup unsweetened almond milk
1 ripe pear
1/2 cup low-fat ricotta cheese
1 Tbsp. ground flaxseed
2 tsp. pure maple syrup
1/8 tsp. ground cardamom
1/2 frozen banana, chopped

Nutrition per serving: 
Calories: 387
Carbs: 60 g
Fiber: 10 g
Protein: 18 g
Total Fat: 12 g
Saturated fat: 4.5 g
Sodium: 486 mg



3a) Lunch: Sweet Potato Puree:
(third smoothie in image)

Smoothies: Cranberry Beet, Maple Ricotta Cream, Sweet Potato Puree, Spiced Hot Chocolate ** image courtesy of Runner's World

No time for a sit-down lunch? Take this smoothie to go. It has all the components of a well-rounded meal--carbs, fiber, protein, healthy fats--plus immune-boosting vitamin A. Kefir is loaded with probiotics that may improve gut health in athletes.

Ingredients: 
1 cup low-fat plain kefir
1/2 cup peeled, cooked sweet potato, cooled
1/4 cup canned navy beans, drained and rinsed
1 Tbsp. walnuts
1/2 tsp. vanilla extract
1/8 tsp. ground cloves
1/2 frozen banana, chopped

Nutrition per serving:
Calories: 407
Carbs: 69 g
Fiber: 9 g
Protein: 20 g
Total Fat: 7 g
Saturated fat: 2 g
Sodium: 463 mg



3b) Dessert: Spiced Hot Chocolate:
(fourth smoothie in image)

Smoothies: Cranberry Beet, Maple Ricotta Cream, Sweet Potato Puree, Spiced Hot Chocolate ** image courtesy of Runner's World

Cocoa powder is full of blood pressure--lowering antioxidants, and according to a study review published last year, cinnamon may help control blood sugar in people with type-2 diabetes.

Ingredients: 
1 cup 2% milk heated with 1/2 cup water
1 medium banana
1 Tbsp. unsweetened natural cocoa powder
2 tsp. unsalted almond butter
1/2 tsp. vanilla extract
1/4 tsp. cinnamon
Pinch of chili powder

Nutrition per serving:
Calories: 314
Carbs: 45 g
Fiber: 6 g
Protein: 13 g
Total Fat: 12 g
Saturated fat: 4 g
Sodium: 124 mg



** For all smoothies here are the blending basics:

Blending Basics
For the best results, add ingredients in the order listed: liquids first, soft items (like yogurt or fresh berries) next, then firm produce, and finally frozen items. Begin at the lowest speed, and work your way up to high.


** To read the whole article, please visit Runner's World.


Tune in next Thursday for more nutritional tips and maybe even a recipe on Nutrition Thursdays!

Also, check in tomorrow to see my sixth installment of Progress Fridays!