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Treats Can Be Good for You! 5 Health Benefits of Frozen Yogurt

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If there’s one food people can agree on loving, it’s frozen yogurt.

Frozen yogurt (more affectionately known as froyo) is more than just delicious. It’s an easily customizable dessert that comes in a variety of flavors. Some people love it for its taste, but there are more that love it for its health benefits.

There’s no denying that if you’re looking for a healthy dessert that froyo beats out ice cream. But have you ever thought about why?

Once you read this post you’ll know about the variety of health benefits it has to offer.

Calcium

Tired of drinking milk to get calcium? Treat yourself with some frozen yogurt!

Froyo has an average of 178 milligrams of calcium per half-cup serving, it’s clearly an excellent source of calcium.

Calcium is well known for its positive effects on bones and teeth, but it does much more than keep them strong.

Calcium intake can help reduce the growth of excess cells in the colon, which in turn could help prevent cancer. Diets high in calcium can also aid in weight loss and help prevent obesity.

Low calories

If you’re counting calories it can seem like every day is a struggle to eat within your limits.

If you have a sweet tooth you’re limited to only so many options. Luckily dessert fans can rejoice, frozen yogurt is here to save the day.

Frozen yogurt itself is a very low-calorie food, even when it’s flavored. If you’re careful with your toppings and serving size, you can have a nice low-calorie dessert if you choose to eat frozen yogurt.

Improve digestive health

Do you feel like you’re sensitive to dairy? Do you miss enjoying frozen desserts?

Frozen yogurt could be the dessert option that you’re looking for.

Frozen yogurt is full of probiotics. Probiotics are live bacteria and yeasts that are good for the human body, and froyo is full of the two helpful organisms Lactobacillus bulgaricus and Streptococcus thermophilous.

Those two probiotics can help break down lactose and be easier on the stomachs of people with dairy sensitivities. The helpful bacteria can also help balance the amount of microflora in the gut.

If you look for frozen yogurt that has the live and active culture’s seal, you’ll have a dessert that’s great for digestive health.

Froyo has tons of protein

Cookies, cake, and other desserts may be tasty but they don’t have much nutritional content. Traditional desserts are full of sugars and carbs, but frozen yogurt is full of protein.

Protein filled snacks can help you feel more satisfied. Frozen yogurt can be the perfect snack for people that need to feel full.

There’s a lot of protein in a half cup of frozen yogurt, more than enough to justify this sweet treat every once in awhile.

Low fat

Satisfying snacks that are also low in fat can be hard to come by.

On top of all the health benefits, froyo has to offer, its low-fat content may be the best.

Ice cream can be very fattening, but frozen yogurt has almost half the fat of ice cream. If you want to make sure that you’re keeping your fat content low, you can stick to non-fat flavors.

What health benefits of frozen yogurt do you like the best? Let us know about it in the comments section!

Surrey604 is an online magazine and media outlet based in Surrey, BC. Through writing, video, photography, and social media, we secure an intimate reach to the public. We promote local events and causes.

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Food & Drink

Tips For Planning A Smaller, Socially Distanced Holiday Meal This Season

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Strict social gathering measures have left many Canadians looking for ways to reinvent traditional holiday meals for a much smaller crowd this season. Kristy Yee, registered dietitian at Surrey’s Your Independent Grocer shared some tips for us to get creative, while staying safe, with annual holiday meals, including:

Start a new tradition

A smaller crowd means fewer picky eaters, so try cooking something new this year! Scale back from a whole turkey to turkey breasts stuffed with cranberry stuffing or go meatless by incorporating vegan protein such as PC Plant Based Chicken Breasts.

Go miniature with single servings

Reduce food waste by scaling back on larger portions. Instead of cooking a large dessert, try mini individual serving sizes such as no-bake vegan cheesecakes. (Bonus: they are super cute, and kids will love them!)

Consolidate side dishes into one or two casseroles

Try all-in-one side dishes to balance out your meals, this also means less dishes to wash and more time to enjoy with family. Switch up your usual mashed potatoes and try adding pre-biotic and fibrous veggies, such as leeks, to thinly sliced potatoes and cheese.

Reinvent your leftovers

Instead of eating the same leftovers every day, get creative and turn them into new meals. Try making a breakfast skillet with leftover potatoes and veggies.

Travel the world from home

Just because holiday trips were cancelled this year, doesn’t mean you can’t explore the best part of all trips – food! Try incorporating international flavours such as Thai, Indian or Italian.

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Food & Drink

3 Delicious Weight Loss Shakes You Have to Try

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Are you keeping up with your new year’s resolutions? How about your weight loss goals?

Foods that help with weight loss used to be so boring. Salads, salads, and more salads… enough with the lettuce, I say! It’s tough to meet your goals when you get bored. To lose weight successfully you need to mix up your routine now and then.

Smoothies and shakes are a delicious and nutritious alternative to the boring healthy staples. And they’re taking the weight loss industry by storm. Weight loss shakes are the perfect way to a change up your oatmeal breakfast, lunch salad, or a healthy snack.

They’re packed with fruit, veggies, and vitamins and they’re quick and easy to make. They even taste good enough to give to your kids. Seriously, kids love these shakes!

Getting your family in on your weight loss goals is a great way to keep up good momentum. Ready to tackle your weight loss goals the yummy way? Read on for 3 awesome and delicious recipes.

3 Must Try Weight Loss Shakes

Mango Surprise!

Are you a mango lover? This is the perfect summer refresher or even the slice of sunshine you need on a gloomy day.

Blend these ingredients until smooth, pour yourself a glass, garnish if desired, and enjoy!

  • 1/4 c. mango cubes
  • 1/4 c. mashed ripe avocado
  • 1/2 c. mango juice
  • 1/4 c. fat-free vanilla yogurt
  • 1 Tbsp. fresh squeezed lime juice
  • 1 Tbsp. sugar
  • 6 ice cubes

Surprise! It’s delicious.

Spinach Flax Protein Shake

This recipe from The Blonde Buckeye is the best way to get a healthy dose of veggies in your day.

Tired of spinach salads? This is the best alternative.

And with a little added fruit and protein powder, this recipe is perfect if you’re just not the spinach type. Don’t forget, spinach is high in fiber, protein, vitamins A, C, E, K, and B6, and much more. It’s a weight loss essential.

  • 1 c. unsweetened almond milk (or any kind)
  • 1 large handful organic baby spinach, washed
  • 1/4 c. frozen mango chunks
  • 1/4 c. frozen pineapple
  • 1/2 of a banana, fresh or frozen
  • 1 Tbsp. flax meal (optional)
  • 1 Tbsp. chia seeds (optional)
  • 1 scoop of vanilla protein powder (optional)

Combine these ingredients until smooth and enjoy!

Chocolate Raspberry Smoothie

Looking for the perfect healthy dessert option? Order up! This will knock your socks off.

I always say: if you’re gonna have dessert you might as well fill it with fiber.

Raspberry is an excellent weight loss tool. They’re low in calories and packed with healthy fiber, making you feel fuller longer.

And the chocolate is just amazing.

You can’t go wrong with this smoothie.

  • 1/2 c. skim or soy milk
  • 6 oz. vanilla yogurt
  • 1/4 c. chocolate chips
  • 1 c. fresh raspberries
  • A handful of ice or an extra 1 c. frozen raspberries

Blend until smooth and enjoy your high-fiber chocolaty dessert!

Wight loss can be hard but it can still be delicious! Use these weight loss shakes to treat yourself once in a while and help keep yourself on track for your goals.

Enjoy!

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5 Healthy Drinks You Can Make With Kratom Powder

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Whether you’re using kratom powder to relieve back pain, reduce anxiety, or alleviate stress, the fact still remains — it tastes a little gross.

So what can you do to still get all kratom powder’s benefits, minus all the yucky flavor?

Hide the taste by putting it in a delicious recipe, of course! And what better way than in a nutritious beverage?

Here is a list of the top five healthy drink recipes that will make it so you don’t even notice that bitter aftertaste, but still get all the benefits of your kratom leaves.

Healthy Drink Recipes

These easy-to-sip tasty drinks will go down quick, so you can experience your kratom’s side effects fast without suffering through the bitter flavor.

1. Coffee

Nothing kills every other flavor like a good, strong cup of jo! That black liquid gold has the ability to overpower anything.

Add lots of flavored creamer or milk to cut the bitter taste even more. You won’t even notice a difference in your morning routine!

2. Orange or Grapefruit Juice

These powerfully flavored citrus juices help mask any other flavor, including kratom. If you can get over the green color it turns your juice, you won’t even notice much of a difference in taste!

Pro tip: sip your juice with a straw out of a colored cup. It will help trick your brain!

Just mix it in and let it sit until your powder dissolves. This will get rid of that gritty texture.

3. Lemon Tea

Try boiling your powder to make a tea! Here’s how:

  • Add two cups of water to a small sauce pan
  • Let it come to a simmer
  • Add kratom powder
  • Let it dissolve
  • Strain through a coffee filter
  • Add a squeeze of lemon and tablespoon of honey

Not only does lemon, which is on many lists of foods that detox the body, help cut the flavor but it also helps extract the alkaloids from the kratom.

4. Chocolate Milk

Everybody needs their daily calcium dose. Why not have it with your kratom? And better yet, add chocolate!

Mix the powder into a tall glass of brown cow milk to not only get your chocolate fix but mask the flavor of your kratom completely. Keep in mind, not all kratom tastes the same. You can find different types for sale at The Kratom Connection; find the one that best suits your taste and needs.

5. Fruit Smoothie

Make a yummy smoothie with your kratom powder! You can have a snack and get your dosage in at the same time.

Some great flavors that cut the bitter taste are mango, blackberry, and peanut butter banana.

Use yogurt and frozen fruit for a thicker, creamier smoothie. Alternatively, you can use fresh fruit and milk for a smoothie that’s quicker to drink.

Crafty Kratom Success

ou’re ready to experience all the good things about kratom herb without any of the yuck!

With so many statistics for symptoms which can be aided by the consumption of kratom, such as the fact that atleast 10% of world’s population suffer from anxiety, it’s no wonder the herb has increased in popularity.

Use these five healthy drink recipes to consume kratom and get relief, but also mask its taste.

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7 Amazing Berries to Grow in Your Backyard This Year

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Are you looking for something a bit different to grow this year?

Growing berries in your garden add a splash of color, and they’re a tasty treat for all the family. But if you’ve never branched out into berries before, you might not know where to start.

Don’t worry! Read on to discover the 7 best berries to grow in your backyard this year.

1. Acai

Due to acai health benefits, and the fact they’re pretty rare they can be an expensive choice. But they’re the best berries to grown indoors or in containers. The dwarf acai berry palm will grow 20-30ft tall if planted in the ground. If grown in a planter, the size reduces to around 10-12ft.

It will take around 3 years, sometimes longer, to mature and produce berries. This isn’t a low maintenance option though and can take time, space, and patience. You’ll need a large container for it, or you’ll need to keep replanting as it grows.

A subtropical, warm climate is best for acai palms to grow in, so they might not be the best choice for colder areas. Though, you can use a greenhouse for them if you have one large enough.

2. Strawberries

A real family favorite, you can plant your strawberries in spring, summer, or fall. Fall is the best time though, as your plant’s root systems will grow and strengthen in the cooler months. You’ll be ready for a bushy growth come spring full of vitality.

If you plant in spring, you’ll have to disbud these young plants as they’ll grow flowers. Otherwise, they can pinch back runner and you won’t get as healthy growth the next season.

To get a longer lasting harvest season, plant two types of strawberries. One early, and one late fruiting. Your local agricultural center will be able to recommend varieties for your area.

3. Blackberries

If you’re looking for something tasty and functional, blackberries are a great choice. Their big, floppy, rambling nature makes them great hedging plants. And it’s fun for all the family to pick from them when they fruit. It’s a quick, easy way to hide an ugly fence or section off an area.

Of everything on our list, blackberries are the easiest berries to grow. They can survive in cold, harsher climes due to their hardiness. They also function as climbers. So, train them over arches, pergolas, and trellises to create a decorative feature. Get creative!

They even work for backyards where you’re short on space. You can get varieties that don’t have thorns and are compact, designed to grow in containers. Here are a few extra tips to get you started:

  • Blackberries are self-fertile so you don’t have to worry about getting loads of plants to get a good crop.
  • Plant in the sun; the more sun the more berries unless you’re in a hotter climate then they do need some shade midday.
  • Provide regular watering during their first growing season to get their root system extensive and deep.
  • Put down a 3-inch organic mulch layer each year but keep the mulch 2 inches from the crown to stop any rotting.

4. Raspberries

Don’t plant brambles, better known as raspberries, until early spring or late fall. Give them room to grow and don’t put them anywhere you want something ‘pretty’ to be. You can control the spread by planting in raised beds or digging them out on a regular basis.

Provide mulch for your raspberries and it’s a good side to use a fungicide as a preventative. This will help prolong the life of your raspberry patch.

To keep them tidy and well maintained, cut them back after each fruiting season. You can also prune out some of the older, brown stalks in winter (or very early in spring). It might not be the most attractive option, but the berries are great on yogurt and for pies and jams.

5. Blueberries

Another great option for container growers is blueberries. They’re a treat to eat and to look at. In spring, you’ll get delightful, scented flowers, and in autumn they turn fiery in color. And in the summer, you get that beautiful crop of delicious berries.

They need an acid (ericaceous) soil to grow in, but you can get this at your local garden center. They’re low maintenance but you’ll have to wait about 3 years for any fruit. In the meantime, at least they’ll make a beautiful patio decoration.

If space is at a total premium, there is a very compact variety of blueberry called “Top Hat”. But whatever your variety, water them with rainwater. Lime in tap water can reduce the acidity of your soil as time goes on.

6. Currants

For a pretty looking berry bush, the current bush may be a good choice. It’s got dainty, lobed leaves much like fancier maples. They branch out and have an airy appearance, with tiny berries that come in red, white, pink, and black shades.

They’re also a great option to fit into more formal, strict landscapes. You can train them into standard shapes. Current bushes even work as stand-alone ornamental plants on patios or porches.

The berries themselves (redcurrants, blackcurrants, and whitecurrants) are some of the best berries to grow for jams and jellies. They also work in cooking sauces and for decorating desserts. They also take well to freezing, so you can enjoy them all year round.

7. Gooseberries

If you’re thinking of getting currents, consider getting gooseberries alongside them. Gooseberries grow particularly well when you plant them near current bushes.

For better tasting berries, position them away from the harsh afternoon sun. But make sure they can get plenty of cooler, morning sunlight.

Give them regular sprinklings of potash (or a berry fertilizer) around the base. This encourages prolific fruiting and flowers throughout the season.

Pick half the crop in midsummer to get bigger berries. The unripened berries you can use in wines, sauces, and pies. The berries left behind are quick to grow in size and will be sweeter.

Don’t Miss Out on the Best Berries to Grow in Your Backyard

So there you have it! Now you know the best berries to grow to give your garden that extra wow factor.

You can use the berries in jams, jellies, pies, wines, and sauces all made in your own kitchen. They’ll also add a pop of color to the garden and be an interactive treat for friends, family, and all your guests.

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The Dining Out Dilemma: Top 5 Tips for Eating Healthy When Dining Out

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Restaurants know the key to your heart is through your stomach.

While the food and drinks can be absolutely lip-smackingly delicious, eating at a restaurant can cause you to consume way more than your recommended calorie intake for the day.

According to research, an average meal when dining out is a whopping 134 calories more than the same meal prepared at home.

But the good news is that there are ways to eat out without throwing your diet plan out of the window. Read on to find out how to eat right even when dining out.

1. Start with a Game Plan

When choosing a restaurant, always plan ahead. If you choose a place without checking first, you might be setting yourself up for disaster before you even sit down.

Choose a restaurant that has a wide range of low-calorie menu items. Check the menu online beforehand, so that you have an idea of what they offer.

Try to make a reservation at a specific time. This will cut down on the amount of time waiting for a table and becoming hungrier and more inclined to indulge!

2. Order a Guilt-Free Meal

Before you even order your meal you might be tempted with a bread basket or tortilla chip bowl. Don’t give into temptation – save the calories for the main meal.

Many restaurants fluff up their menus with fancy sounding words, so you need to learn to crack the code before you order.

Anything that’s described as “creamy,” “breaded,” “buttery,” “smothered,” or “stuffed” is most likely full of calories. Words such as “grilled,” “broiled,” and “baked” indicate that the food is being cooked in a healthier way.

If going into a normal restaurant is too tempting, there are restaurants that only sell salads. Check out one of these eateries, like the amazing salad restaurant Vinaigrette Salad Kitchen. They have a huge selection of creative salads and more – it really will blow your mind!

3. Skip the Empty Calories

Drink water throughout your meal. This forces you to slow down while you eat and will allow you to judge your hunger pangs which can stop you from overeating.

If you’re celebrating something and you do need to have a drink, some options are better than others. Avoid sugary cocktails and get a glass of red wine instead. Or try vodka with club soda and a squeeze of lime.

4. The Proof Is in the Tasting

Before you even begin eating, ask for a “to go” box for the leftovers. To avoid the risk of temptation, you can even ask the server to put half of the meal into the box instead of onto your plate.

The “fork dip” method is a sneaky way to get a little taste of creamy dressings, without dolloping a huge amount onto your meal. Just ask for the dressing as a side, dip in your fork and away you go!

Another way to use your fork is to put it down between bites. This “rest time” will stop you from overeating, as you’ll be able to gauge your hunger level before you take another bite.

5. Finish Strong

When eating well, whatever you do, don’t order dessert! Even a tiny piece of cake could add 400 or more calories to your meal.

When you’re done, pop a mint in your mouth. This will help you to clear your palette and stop you from taking another bite of your meal.

Dining out Healthily

As you can see, dining out healthily can be done. All you need is a game plan and a sprinkle of determination.

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