I've noticed that after a good workout, when I am suddenly "craving" some junk food like ice cream or something cheese-y etc, if I take a moment to think about what is in the food that might be soothed with a healthier substitute. For ice cream, I usually find a small container of Greek yogurt with fruits or some nuts satisfy my craving and give me good nutrients for my muscles after the workout.
I love Greek yogurt but can't get used to eating the plain variety. Recently while in the Amish Country in Pennsylvania I bought something called pumpkin butter (it doesn't contain butter -- it's more like a pumpkin pie filling) I add a tablespoon of this to my plain Greek yogurt and it's delicious. And the calorie count is no higher than if I were to eat the vanilla flavor. Sometimes I add a sprinkle of cinnamon.
When I get hungry in the afternoons (or after a good workout), I mix 4 ounces of regular fat free Greek yogurt with a packet of Diet Swiss Miss cocoa powder (25 calories). Its a very filling and satisfying sweet snack!
Greek yogurt can be subbed for many things: Mix 2 parts reg mayo w 1 part non-fat, plain Greek yogurt for tuna or chicken salad; yogurt w salsa & tortilla chips; yogurt instead of sour cream in any cold preparation. Cuts the fat & adds protein, calcium, & probiotics at the same time. (
Use greek yogurt (which is fat free and high in protein) in place of cream, mayonnaise, and sour cream when you cook. Mix plain greek yogurt with ranch seasoning to enjoy fat free dip, and add a little skim milk to make a ranch dressing. It can be added to soups, sauces, dips, and drinks to add a little creaminess without the fat.
One or two teaspoons of fat free/sugar free Pistachio or Butterscotch Instant Pudding mix into a cup of fat free plain yogurt. Stir until blended....YUM!
I hate plain yogurt by itself, but what I've discovered is that it works amazingly in recipes that call for sour cream. Pretty much any recipe that calls for sour cream, you can sub plain yogurt measure for measure, and you won't notice a difference. But you'll have significantly cut the fat and increased the protein. What could be better? Works especially well for dips. Mix 50-50 with regular guacamole, and you've cut your fat in half and added a lot of protein! Best is that it's yummers!
I know, you've heard it 1,000 times (and so have I). For many years, I didnt eat breakfast. I would eat everything I could find before going to bed. Now, I eat 1/2 cup of oatmeal, 2 egg whites, half of a light english muffin, and non-fat yogurt. Sounds like a lot of food, but it's only 319 calories! I feel so much better throughout the morning!!
In trying to change the cravings of our taste buds, sweets at times can be an "easier said than done" endeavor. I found that a serving of plain fat free yogurt with 2Tbs of honey added and swirled in cuts my sweet cravings and mignight munchie madness wonderfully! Want a little more flavor? Add a touch of cinnamon, nutmeg, or pumpkin pie spice.
Love fruit yogurt (greek natural) but avoid it due to the sugar content? Can't quite hack straight plain yogurt? Blend them together in equal portions! Not only do you reduce your sugar intake, but you now have another serving to enjoy the next day.
When I'm in a hurry and don't have time to eat breakfast before I leave the house, I put 1/2 cup of Fiber One cereal in a container and mix it with 1/2 cup Greek yogurt. You get a great breakfast and don't have to worry about carting milk with you!
I love this brand the best because it is so creamy, thick, versatile & high protein. I've tried other brands but they taste thin or watery compared to this one, which seems as creamy as 2% in other brands. I get it at Costco for $5.50 a quart - 4 oz is just 60 cals & mixed w/Splenda & Frozen fruit, it even makes a great ice cream substitute!
Thought it was all hype, even read not to believe what you see on tv - lol, like you can believe what you read! I noticed 4-5 days, I was moving my bowels a lot, like cleaning out. Then it settled to daily, which is good for me. I knew it worked because I went off it for a week and back on, same cycle again! A great way to eat something healthy with extra benefits!
This brand is, without a doubt, the BEST Greek yogurt on the market, if not the best yogurt out there, period. It is rich & creamy and good enough to be eaten plain. However, for a well-rounded breakfast, I mix in a generous handful of berries and some original FiberOne or plain Kashi GoLEAN cereal to add in some antioxidants and fiber. It makes a great, breakfast, snack, or even dessert!
Usually, I would jump all into dieting: change everything to fat-free, get the yuckiest stuff just because it's low-cal, turn away from every "fattening" thing I saw. That can only work for so long. I have made my changes less drastic this time around. Some low-fat items are really good. Some things you just need to eat as is and count it in your calories. Moderation & baby steps will get us there!
Ever look at a yogurt container and think "Yeah Right?"...once you inhale it in two bites you find yourself looking for something else. Try freezing your individual yogurt containers and you'll spend much more time consuming it allowing your "satisfied" trigger to kick in by the time you're done!
Dannon is better on calories, but I would prefer to have the extra 20 calories for the wonderfully yummy taste of Yoplait. The commercials weren't kidding, some of their flavors actually taste like what they claim to be, especially the Key Lime Pie, you can even taste the butteriness of the crust.
Try PLAIN greek yogurt with fresh sliced strawberries for a lot of protein and not a lot of sugar. Greek yogurt has less sugar than regular and the strawberries help sweeten the deal. If you need a little more sweetness, try 1/2 packet of splenda or a bit of honey.
This lower fat version has 190 calories per half cup, with only 3g of total fat. Heat it with milk in the microwave for under a minute and mix. Yum!I love granola with yogurt, so I measure 1/4 cup granola in a ziplock bag and bring it to work with me. I mix it with the yogurt at work for lunch.
Yogurts that claim to boost your digestive health with their patented bacteria are NOT WORTH the extra money! ALL yogurt that contains live and active cultures will support healthy digestion and give you a dose of probiotics. So stick to low-sugar, all-natural brands and save the money!
I am not generally a yogurt fan, but the Yoplait brand Greek style Yogurt is SO GOOD. 130 calories in the strawberry flavor, no artificial sweeteners, and 12 grams of protein in a single serving! The texture is amazing too!