Tag Archives: greek yogurt

Breakfast-A New Idea

19 Jun

Guess what?  I had the most wonderful breakfast this morning, and it came about quite unexpectedly. That made it all the more special!  Since it is a weekday, I enjoyed my breakfast in my office when I got to work.  Folks popped in to say good morning, I pursued my emails and began a planning a presentation I am giving at a meeting next week.  All while slowly eating my delicious breakfast.  Why did I was slowly?  Let me tell you.

Your mother was right.  Really?  Did I just say that?  Sure did.  What was mom right about?  Besides just about every thing?  (Haha!  I can say that because I am a mom, and moms enjoy being right occasionally!) Your mother was right when she saw you wolfing your food way too fast and told you to slow down.  Eating slowly really is best for you.  Why?

Chewing food, called mastication (no naughty jokes please), is an important but often rushed part of digestion.  Chewing starts saliva flowing, crucial for digestion, and can strengthen the jaw muscles.  Also, the “full” signal to your brain takes about 20 minutes, so chewing and swallowing slowly means being more in tune with your “fullness” signals.  In other words, that helps in natural portion control.  Fullness is actually two fold: the stomach fills and the brain signals fullness.  Best to have those working in tandem and eating slowly helps that process stay more aligned with one another.

Its easy to see why eating fast can mean eating more.  But there is another compelling reason to eat more slowly.  It can quiet the mind.  You can actually feel more relaxed and satisfied with your meal if you partake in mindful eating.  To savor your food and better enjoy your dining companions, slow down.

But let’s get back to the weekday morning breakfast that I was slowly enjoying in my office.  When leaving for work, I grabbed some leftover quinoa, blueberries, and greek yogurt out of the fridge.  I went ahead and mixed them together for a powerhouse breakfast.  It was delicious!  Nutrient dense, low calorie, and loaded with flavor and texture.  And I ate it slowly…

Blueberries and quinoa.  A great start...

Blueberries and quinoa. A great start…

Then I tossed them into my yogurt.  It was super yummy!

Then I tossed them into my yogurt. It was super yummy!

 

Great Greek Yogurt!

17 Mar

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See this yogurt?  Greek yogurt has really become the darling of the yogurt world lately.  In fact, yogurt in general has had its health benefits highly touted recently.  We hear how it aides in digestion, its great for dieting, and a perfect snack food.  There is no downside, right?  Wrong.

The yogurt pictured represent a tiny sample of what the supermarket offers nowadays in the yogurt section of any large supermarket.  The linear feet at most grocers nowadays dedicated to yogurt is enormous.  How come?  Is yogurt, or more specifically, Greek yogurt really that good?  Lets see.

Yogurt does have health benefits, such as probiotics, which is good bacteria   perfect for the health of the gut.  Yogurt is also a good source of calcium for bone health, and since it contains lactic acid, some swear that it makes a great exfoliating facial mask.

Greek yogurt has become a media darling of the yogurt world, and there are 3 pictured here.  Yes, in general, greek yogurt is better than our americanized version.  However, greek yogurt is not created equal.  At first blush, these yogurts look similar.  They are greek style, 4 ounces, and have zero fat.  Great, right?  Wrong.

Upon further label reading, we see that the Fage yogurt has 3 grams of sugar, the Chobani 4 grams of sugar, and the Dannon Oikos has a whopping 18 grams of sugar in a 4 ounce portion.  Lets apply some math here.  4 grams of sugar = 1 teaspoon of sugar.  The Fage and Chobani yogurt have 1 teaspoon or less of sugar in a 4 ounce portion. Dannon Oikos greek yogurt has 4 1/2 teaspoons of sugar!  Wow!  These yogurts are not so equal after all.

My message in all of this is to look at the label of similar products.  Its great that these yogurts are fat free, but the sugar is a tipping point for sure.  Be informed, be mindful, and make smarter decisions.  Read those labels!