Greek Yogurt: Worth the Price?

It only takes a stroll down the dairy aisles of the supermarket to realize that there are literally hundreds of yogurt brands to choose from. Over the last few years Greek style yogurts have gained in popularity and for some very good reasons. Greek yogurt has a thicker, creamier consistency (even the fat free versions) as compared to standard yogurt. The thickness comes from the fact that the yogurt is actually strained an extra time in the yogurt making process, so its water content is lower.
Aside from the consistency factor, the nutritional comparisons make the Greek yogurt a good choice for many. Side by side comparisons to regular yogurt show that the Greek style yogurts generally have a lower carbohydrate and sugar content and are much higher in protein. While a standard 6 oz. cup of light yogurt has about 16-19 grams of carbohydrate and sugars, the 5.3 oz cup of Greek yogurt usually has about 12 grams of carbohydrate and sugars. Light yogurts typically have 5 grams of protein per 6 oz. cup while Greek yogurt boasts 14-15 grams of protein. Calorie comparisons of light vs. Greek nonfat yogurts are pretty close: about 110 calories per serving for either. Understand that if enough sugar is added to yogurt for sweetening (such as fruit on the bottom styles), the calories can be as high as 250 calories per 6 oz. cup. Most Greek yogurts are not sweetened to this degree.
For a diabetic or someone counting their carbs, Greek yogurt can work out very well as a healthful snack. The higher protein content is more filling and satisfying, especially as a between meal snack.
One area where regular yogurt surpasses the Greek versions is the calcium content. The extra straining process for Greek yogurt results in calcium being strained off as well. Regular yogurt contains 350-400 mg calcium per serving vs. Greek yogurt at 200 mg. per serving.
Aside from the nutritional differences between the yogurts, there is also the cost factor to consider. In general, Greek yogurt is more expensive and typically is around twice the price of regular yogurt. Despite the heftier price, I find myself gravitating more toward the Greek yogurt, because it fits my need for an afternoon snack that is low in calories and a good source of protein.
Whatever you decide, your choice to include yogurt in your diet is probably not a bad one. Do some taste comparisons, cost comparisons and if you’re so inclined try making your own Greek yogurt. I’ve included a link below by Mark Bittman of the New York Times, who describes an easy way to do it yourself. Enjoy!

http://www.nytimes.com/2010/03/17/dining/17mini.html?ref=dining

For Breakfast,Think Outside the Cereal Box

By the time February rolls around, I start to anticipate the coming of Spring, longer daylight hours and the promise of warmer temperatures. Here in New York however, mornings are still very cold, so I won't be giving up my hot breakfast cereal any time soon. If you like hot cereal at breakfast and find yourself reaching for an instant oatmeal packet, I invite you to consider a few new possibilities. Many cooked whole grains can be used for breakfast cereal, and have the benefit of more fiber, superior nutritional value, and little to no processing.
Oatmeal aficionados will tell you that the wonderful, nutty flavor and texture of steel cut oats will change your mind about oatmeal packets forever. I have to agree. Some people are reluctant to try this form of oatmeal because of the extra time (45 minutes) it takes to make the cereal in the morning. Here's an easy solution to the time problem: cook the night before. Bring 1 cup steel cut oats and 4 cups of water to a boil for 2 minutes or so. Remove the oatmeal from the heat source and cover the pot. When the pot of cereal has cooled down, you can put the cereal mixture in a covered container and store it in the refrigerator overnight. In the morning, you will have 4-6 servings of the oatmeal ready to portion out and heat in the microwave each morning. The microwave time is about 1 1/2 to 2 minutes on the high setting and it doesn't get much easier than that!
Once I realized the ease of this preparation method, I began to substitute other whole grains to vary the hot cereal choices. I was pleasantly surprised with myresults and have now added quinoa, buckwheat groats, and wheat berries to my cereal list. All are simple, unprocessed whole grains that make very satisfying breakfast cereals! The larger size of the grains will, of course, require a longer initial cooking times ranging from 15-45 minutes before you store it overnight. Start a pot of grains on the stovetop while you clean up after dinner and you're done! The things you can add to cooked whole grain cereals are limited only by your imagination. Fresh cut up fruit, dried fruit, walnuts, sunflower seeds or a bit of honey are just a few of the additions you can make while you create brand new breakfast possiblities!
Cooking Times for Breakfast Grains:

1 cup Wheat Berries to 3 cups Water: Cook covered on medium-high until wheat berries are plump & chewy (about 45-60 minutes)

1 cup Quinoa to 2 cups Water: Bring to boil then cover & simmer 10-15 minutes

1 cup Buckwheat Groats to 2 cups Water: Bring to boil then cover & simmer 15 minutes

Your 2010 Resolutions: Too Lofty or Attainable?

We’re already into the second week of 2010, and by now many people have already abandoned those well intentioned resolutions to eat healthier, lose weight, or exercise. One of the problems with some New Years resolutions is that they are overly ambitious for the person making them. While most of us could use some healthy lifestyle improvements, it’s important to keep in mind that change can be very challenging. Make lifestyle changes slowly and deliberately.
Suppose you want to lose weight. Resist the impulse to make a “clean sweep” of all of your old eating habits when you start. Certainly bad eating habits that contribute to weight gain should be changed. If you try to change too much at once, the task is daunting, and you will likely feel deprived and resentful of the new rules. Try working on one or two positive eating habits at a time, before moving on to something else.
Here’s a few examples of goals I’ve suggested to clients who would like to lose weight or just eat healthier:

Problem: I drink 4-6 cups of coffee (or soda, iced tea, latte, etc) during the day.
Strategy: Have 1 cup on of coffee (or ditto for your favorite beverage) during the day, then replace all others with water or seltzer.

Problem: I buy fast food (pizza, Chinese takeout, etc.) for my lunches during the work week because I’m always in a rush and never prepared.
Strategy: Start taking your lunch to work Mondays through Thursday. Buy your lunch out on Friday. Lunch examples: Bring a sandwich & fruit, soup, salad or leftovers from dinner.

Problem: I’m starving when I come home from work, then I end up snacking on chips, cookies, etc. all evening.
Strategy: Start eating breakfast and lunch every day so you aren’t so hungry at night. Plan for a healthy snack for when you come home from work or after dinner. Possible snack suggestions include: a piece of fruit and a small handful of nuts, 6 whole grain crackers and 1 oz. low fat cheese, or a container of low fat yogurt.

Each of the examples above has the potential to result in significant calorie savings over time. Make a plan for what you will change then work on it until you’ve mastered it. When you feel confident in what you have done move on to something else. Changing behavior in this way is achievable and relatively stress-free. The goals are measurable and tangible. Ultimately, your efforts will add up to result in calorie savings, a healthier way of eating or gradual weight loss. Give it a try and celebrate your achievements all year long!