What about that Greek Yogurt?

About 3 years ago I was at a conference in Europe and had the most amazing Greek Yogurt.  I was surprised at the manufacturer:  Dannon.

After arriving back in the US I discovered Dannon did not carry a Greek yogurt.  When I went to the Natural Foods Expo that year I went to the Dannon both inquiring about why they did not carry Greek yogurt in the US.

And the answer:  there’s not really a market for it.

And you know the rest of the story.  Greek yogurt is now the rage with most major yogurt companies having their own brand:  Dannon and Yoplait recently came out with Greek yogurts.  Other popular brands are Fage, Chobani and Oikos.

So what’s the big deal?  Texture, creaminess and PROTEIN.

Most fruited yogurts at the grocery store are lucky if they have even 8 grams of protein per cup.  Greek:  20 grams per cup.  Of course it depends on the brand but that is the average.

How is this possible?  Greek yogurt is made by straining plain yogurt to remove not only the liquid but also the lactose and sugar.  This cuts the carbohydrate/sugar and increases the protein in the same amount of calories besides giving it the creamy rich texture.

Greek yogurt can be a great quick breakfast or lunch – just mix with fruit and nuts for a very satisfying meal.  If you are having a vegetarian meal of beans and veggies adding some Greek yogurt can quickly increase the protein and calcium content of your meal.

Other uses?  Greek yogurt can substitute for mayonnaise in chicken or egg salad, which I did in my book A Recipe for Life, or sour cream in a healthy dip with veggies.  You can also use it as a substitute for cream in sauces.

Flavor preference?  I personally prefer the Fage 2%, which comes in small, medium and large sizes.  The Chobani and Oikos follow that. I do not care for the Yoplait or Dannon, which is not the same as the European one.

Buy the plain and mix with your own fruit (fresh, frozen raspberries which can taste amazing) or a tomato/cucumber mixture.  Other great ad-ins are:  cinnamon, raw honey, vanilla extract.

Those with lactose intolerance may tolerate this yogurt better than regular as it contains less of the milk sugar lactose.

Greek yogurt may taste a bit sour at first so flavor to your liking but eventually you will have a high protein treat that is portable, easy and very satisfying!

Is your Mood Tied to your Diet?

Do you have frequent mood shifts?  Are you often tired, anxious or feel like you are in a fog part of the day?  What is the cause of this funk?  Mood shifts are caused by many factors and one may be a drop in blood sugar.

Low blood sugar can also be the culprit of not only mood shifts but can contribute to anxiety attacks and minor to severe shifts in energy levels.  How does this happen and what transpires in the body?

Your metabolism is more sensitive to carbohydrates than others.  You eat a high carbohydrate meal or snack without thought to protein or fat which triggers a large spike in your insulin level and resulting large drop in blood sugars.  This drop then results in the change in mood, energy or more anxiety.

One client recently told me he had been tired his whole life.  He could fall asleep at any moment in time.  After a shift in his eating of including protein at each meal and moderating his carbohydrates his fatigue lifted and he regained the vitality he desired for years.

If you are having any of the above symptoms it might be worth re-evaluating your diet to see if there is a fix before moving on.  Here are some suggestions and options:

1.  Eat a higher protein breakfast.  If you are consuming the normal cereal or toast breakfast this is a set-up for having symptoms.  A typical bowl of cereal is like eating 3-5 slices worth of bread which will trigger the symptoms within a few hours.  Consider consuming high quality protein such as eggs, cottage cheese or some European style yogurt with nuts. 

2.  Make sure you eat moderate levels of protein at all remaining meals and snacks along with some unprocessed carbohydrate and fat.  For example, if you have an apple at snack time add some nuts or natural nut butter or a slice or two of hard cheese to balance.

3.  Don’t go more than 4 hours without food.  Going too long without food is a setup for low blood sugars, fatigue and moodiness.  Keep small bags of nuts or seeds with you at all times in case you are running late for a meal.  Consider setting a timer if you forget to eat in the afternoon.

4.  Schedule in at least 20-30 minutes of continuous activity most days of the week.  Even a 20 minute walk helps your insulin work more effectively the rest of the day and encourages stable blood sugars.

5.  Avoid processed packaged foods with sugar, high fructose corn syrup and other sweeteners which encourage fluctuations in blood sugars and resulting symptoms.

If you’ve been tired, moody or anxious for some time it can take 6-8 weeks to create a stable blood sugar and increased energy levels but commitment to the process will bring the results you desire if the problem is tied to your diet.

A disclaimer is sometimes you may feel worse before you feel better.  If your blood sugars were averaging higher within normal limits and now drop down to lower normal limits the shift can temporarily increase fatigue and moodiness. This shift will correct itself within a week.

Changing your diet creates stability in your blood sugar which creates the mood and vitality you desire.  And after all – what do you have to lose - but fatigue or a bad mood?

Honest Food?

Recently I watched the documentary Food, Inc.  Although I knew much of what the content would be I was still disturbed at how our animals our treated.  The four major food manufacturers control much of the market and small farmers have been manipulated and pushed out.  This is not honest food.

Many of you know I believe in organic whole real foods and how what you eat affects your health.  I also believe in the importance of protein at each meal since it increases satiation and evens out your blood sugars.

I do recommend but am always a bit reluctant to advocate grass-fed meat due to the cost and availability.  However, after watching this movie I changed my mind.  What our animals are consuming is of utmost importance.  The majority of our cows eat are raised in factories on inorganic corn versus how they were born to be raised on farms eating grass.  This increases our risk of weight gain, high blood pressure, heart disease, diabetes and food borne illnesses.

Eating Organic is Not Enough

Most organic poultry and eggs sold in stores are still raised eating soy and corn.  Chicken were made to eat grass, insects, and other plants.  You can purchase “pastured” chicken and eggs but it is challenging.  They are only available at a few places in my area – farmer’s markets besides one or two other small stores.

The government has made it almost close to impossible to eat in a healthy manner and take care of your health.

There is no easy answer to eating honestly and healthfully.  As much as possible:

• Buy your produce from local famer’s markets and other services that offer local organic produce
• Eat grass-fed meat and pastured chicken and eggs from your farmer’s market or order online from farms
• Eat organic and grass-fed dairy

Although not easy, choosing a few of the above ways to eat can create a shift in the balance of your body towards health.  If we start to change the way we eat I wonder if our food manufacturers will see that honest food is what Americans want.

What's The story on Quinoa and Protein?

I must have been asked about quinoa at least 5 times in the last week so time to write a blog.

The most common misconception is that quinoa is high in protein.  Clients have asked me if they can substitute quinoa for their other protein sources.  The marketers of quinoa have blown the small additional amount of protein out of proportion.

Let’s break it down to see how it pans out:

                                                                        Calories             Carbs              Protein       Fat

Brown Rice, 1 cup cooked                          195               45 grams        5 grams        2 gms  

Quinoa, 1 cup cooked                                   222               39 grams        8 grams       3.5 gms

Quinoa has 3 more grams of protein than brown rice.  Significant?  Hardly.  Both are good sources of whole grains/fiber and gluten-free, but the protein difference is insignificant considering 1 large egg or ¼ cup of cottage cheese contain 8 grams of protein each.

These two sources of whole grains are preferred over pasta, white rice, and other starchy carbohydrates since they are high in fiber and have a lower glycemic index but are not considered substitutes for protein and contain a fair amount of carbohydrate so have small amounts and balance it with your favorite protein source.

Is it Healthier to be Vegetarian?

In dinner and party conversations you may hear “I’m now vegetarian” or “I decided to become vegan.”  Is being vegan or vegetarian really healthier?

I see many vegetarians in my practice.  Although I am not vegetarian I respect those that are and see it as my job to help them be responsible about being vegetarian.

This week’s LA Times Article by Jeannine Stein was a great representation of what can happen with vegetarianism gone wrong.  The article Vegan But not Always Healthy showed a family who defaulted to snack foods and ate very little protein on a regular basis.

What does it mean to be a responsible vegetarian?  Being diligent about getting your protein and other nutritional needs met so your health is not compromised is responsible vegetarianism. 

I am not a fan of fake or processed food.  Many vegetarians default to packaged soy and other protein sources.  These foods contain multiple ingredients and are far from healthy.

How can you be a healthy responsible vegetarian?

• Get your protein needs met – consume organic eggs, grass-fed or European cheese, nuts/seeds, nut butters, beans, cottage or ricotta cheese and plain yogurt.  A combination of these foods can easily meet your needs, which vary depending on your age, size and activity level

• Consume calcium rich foods - this can be easy to do if you are eating cottage/ricotta cheese or plain yogurt as they are high in calcium

• Consider omega 3 supplements.  The three omega 3’s – ALA, DHA and EPA and essential to lowering inflammation in the body and assisting with hormone balance.  They also feed the brain so the rest of the body functions well.  ALA can be easily met with 1 tablespoon per day of ground flax seed.  DHA and EPA can be found in fish oil supplements.  If you prefer not to include these, there are vegetarian DHA supplements

• Eat your veggies (1 dark green leafy and 1 orange/yellow/red per day)

• Consume 3 servings of fruit per day

• Make sure to get your healthy fats – avocados, nuts/seeds, olive and walnut oil

• Avoid processed foods in packages with multiple ingredients

If you are vegan, it requires even more diligence and a consult with an R.D. could help prevent any vitamin or mineral deficiencies that can arise if your nutritional needs are not met.

Health is not about being vegetarian or not vegetarian.  Health is consuming whole real foods that your great-grandmother would recognize.  Foods that don’t have a label or less than 5 ingredients are the healthiest.

So the next time you’re at a dinner, maybe say “I’m a flexitarian.”  People will wonder what you’re up to.