Aside from being an easy snack for the office, yogurt is chock full of ingredients that help your body run smoothly, no matter what age you are.
Although yogurt has long been a staple in the health food world, it has become even more popular thanks to Greek yogurt. Whether you eat it plain, low-fat, greek, frozen, from a tube or a bottle, or in your smoothies, yogurt has health benefits beyond good old calcium. Read on for the lowdown on its many health benefits.
1. The probiotics.
You know yogurt has probiotics because every commercial for yogurt says so, but what does that actually mean? In the simplest of terms, probiotics are good-for-you bacteria. They help in regulating your digestive system and decreasing gas, diarrhea and bloating. Research has even suggested that probiotics can aid in boosting your immune system, help you manage your weight and reduce the risk of cancer.
2. The calcium.
Just like all products in the dairy family, yogurt is a great source of calcium, which plays a huge role in the development and maintenance of strong bones and teeth. It is also important for blood clotting, healing wounds and maintaining a normal blood pressure. Some yogurts contain vitamin D, which helps the small intestine absorb calcium to its fullest potential, so finding those yogurts or pairing yogurt with foods high in vitamin D is always a good idea.
3. The protein.
Plain yogurt made from whole milk is a rich source of protein, which can increase the absorption of minerals, promote lower blood pressure and aid in weight loss.
4. The vitamins.
Yogurt made with whole milk contains every single nutrient the human body needs. Yogurt contains vitamin B12, which keeps your nerves and red blood cells healthy and can only be found in foods originating from an animal. Vitamin B2, or riboflavin, is also in yogurt. This helps the body convert carbohydrates into glucose, or 'food into fuel.'
Want to incorporate yogurt into your diet, but don't want to be stuck with buying processed, sugary yogurt cups? Check out Canadian Living's recipes:
Illustrations by Brendan Fisher | Wood and paint, homedepot.ca | Bedside tables, mattress, duvet, duvet cover and grey cushions, ikea.ca | Canadian Living bed skirt, bedbathandbeyond.ca | Art, jensennagle.com | Flowers, fiorioakville.com Image by: Angus Fergusson
Want to transform the look of your bedroom? Inspired by board-and-batten siding, this headboard looks like a million bucks—on a way smaller budget. It's super simple to build and you can easily customize the size to fit your bed.
- Tape measure
- Table saw or handsaw
- 1/2-inch sheet of MDF
- 1- by 5-inch MDF board
- 1- by 3-inch MDF board
- Several 1- by 4-inch MDF boards
- Wood glue
- Clamps for drying (optional)
- Nail gun and nails
- Caulking gun and caulk
- Paint tray
- Paint roller and paintbrush
- Paint (We used Behr Ultra Pure White 1850)
- Screwdriver and screws
- Wood filler
Measure the width of your bed. Using the saw, cut the sheet (A) so it's 4 inches wider than the bed— this was 57 inches for us—and 66 inches long. (We had ours cut to size at The Home Depot.) Cut the 1- by 5-inch board (B) the same width as the sheet. Cut the 1- by 3-inch board (C) 4 inches longer than the width of the sheet, which was 61 inches for us.
Place the boards horizontally on top of the sheet so they're flush.
Measure from the bottom of the 1- by 5-inch board (B) to the bottom of the sheet. Cut four 1- by 4-inch boards (D) to the same length. Place them vertically equidistant on the sheet.
Create a grid by cutting remaining 1- by 4-inch boards (E) to fit horizontally between the vertical boards.
Glue each board in place on the sheet; let dry. Using the nail gun, secure each board in place. Caulk any edges (if you see gaps); let dry.
Paint the headboard. To make it easier to paint the sides, elevate the sheet on scrap pieces of wood.
Try this simple way to beat stress and help relieve symptoms of anxiety and depression.
If you're into yoga, there's a practice you might already be doing that's been shown to benefit people who suffer from mental illness.
A recent study from the University of Pennsylvania found yogic breathing, a practice known as Sudarshan Kriya, helped "alleviate severe depression in people who did not fully respond to antidepressant treatments," and lessened symptoms, such as stress, associated with the mental illness.
Karusia Wroblewski, who teaches yogic breathing in her yoga classes at Toronto's Yogaspace, says the technique has significantly improved the lives of both herself and her students. "They have more energy and their outlook on life improves," she says. "One student reported being able to cut back on anxiety medications. I just received a thank-you letter from a student who had suffered from deep depression, panic, anxiety attacks and insomnia."
Yogic breathing is more than just slowed inhalation and exhalation—it requires a conscious effort in recognizing and regulating our breathing patterns by adjusting the speed, rhythm and volume of each breath. According to Wroblewski, we often neglect the importance of breathing because it's a natural process. She says injuries, stress and even strong emotions can affect "healthy breathing."
Thankfully, for those who can't make it out to yoga class, you can practise yogic breathing at home. It's entirely safe for beginners. Wroblewski suggests finding an experienced instructor if you want to try intermediate or advanced techniques. Here's how to do it.
When: Try practising when you wake up in the morning, or at night right before you go to bed. It's not ideal to do this type of breathing on a full stomach.
Proper position: Start by lying on your back with a pillow under your knees and interlace your fingers, resting them on your abdomen. Close your eyes. Let the tension in your body melt away.
The basics: Inhale gently through your nose—imagine a balloon inside your body slowly inflating. Exhale through your mouth while the air escapes the balloon. Control your breathing; your breaths in and out should be smooth. While you're breathing, try not to dwell on your thoughts—just let them come and go, as if they were on a cloud floating by. Repeat the breaths three to four times, then close your mouth while continuing to breathe through your nose.
Beverages account for a huge source of our sugar intake. Image by: Getty Images
Sugary drinks contain a lot of empty calories and have been linked to numerous health issues. Learn how to kick these drinks to the curb with five healthy alternatives.Trading in your sugary chai latte for a chai tea made with steamed milk may seem like the end of the world. But, changing your diet can be easier – and yummier - than you think.