Going Greek (Yogurt)

We all know that yogurt is good for us. Low fat yogurt provides a good source of dairy and calcium, helping to make our bones stronger. Yogurt is also packed with beneficial bacterial cultures that help support digestion and our immune system. But do you ever get bored of your watery, runny American-style yogurt? Have you been looking for a thicker more indulgent alternative that will still keep you healthy? Look no further…Greek yogurt is here to stay! Greek yogurt is a better alternative to the stuff we’re used to eating. Just make sure to opt for the low-fat or non-fat varieties of the yogurt.

Why is Greek Yogurt So Good?

1. Texture - Greek yogurt has a smooth, rich and thick consistency that tastes too good to be true! Part of what makes Greek yogurt different than regular yogurt is that it is strained to remove the whey, giving it a dense texture
   
   
2. Versatility - Greek yogurt can be used for both savory and sweet dishes. Due to its thick texture and rich taste, many people use it as a substitute for milk, sour cream and even crème fraiche when cooking or baking.
   
   
3. More Protein - With more protein than the average American yogurt, Greek yogurt is a protein powerhouse. Since it is strained, the protein content is concentrated, providing an average of 20g per cup as opposed to 13g per cup for the American style.
   
   
4. Easier to Digest - Greek yogurt contains less carbs than regular yogurt and therefore less lactose, the sugar in dairy products that can sometimes upset people’s stomachs.
   
   
5. Fullness Factor - Greek yogurt is dense and so high in protein that it keeps you feeling full and satisfied

Heather's Favorites

• Favorite Yogurt Brand: Fage 0 or 2% Yogurt
• Favorite things to Add to it: 1-2 tbsp of Knorr Soup Mix (or salsa if you’re salt-sensitive)
• Favorite Time of the Day to Use It: 4pm snack with sliced cucumber and peppers

Stephanie's Favorites

• Favorite Yogurt Brand: Oikos Organic Greek 0% Yogurt
• Favorite things to Add to it: Crushed garlic, onions and chopped cucumber (to make tzaziki)
• Favorite Time to Use It: At dinner on top of poached salmon or chicken kebabs

Dara's Favorites

• Favorite Yogurt Brand: Chobani ‘Fruit on the Bottom’ Blueberry Greek 0% Yogurt
• Favorite things to Add to it: ½ cup of KashiGoLean Cereal, cinnamon and 1 tsp of ground flax
• Favorite Time to Use It: Breakfast (a healthier version of a yogurt parfait)

Recipe: Easy Super Bowl Veggie Dip

• Knorr® Vegetable recipe mix
• 2 containers (160z) of Greek 0 or 2% yogurt

Combine both ingredients in a medium bowl. A great treat to dip your favorite veggies in.

Super Bowl Snack Shocker

Myth or Fact? A few Super Bowl bar snacks can equal the total number of calories I should consume in one day?

SAD BUT TRUE (FACT)! Super Bowl Sunday is the second biggest eating day of the year (second only to Thanksgiving) - But don’t let this interfere with your weight loss goals! Instead, let me offer you some simple, healthy substitutions that will keep you feeling energized and on track.

I recommend that you steer clear of snacks like these...

5 fried chicken wings - Calories 800; Fat g 50
Nachos (6 chips with cheese) - Calories 600; Fat g 34
Potato chips (10) with 2 tbsp onion dip- Calories 210; Fat g 15
3 beers (12 oz each) - Calories 450; Fat g 0

Grand Total: 2060 Calories 99 grams of fat

And instead gravitate toward snacks like these...

5 Baked Chicken Wings - Calories 375; Fat g 23
4 baked whole wheat pitas slices and 1/3 cup garlic/white bean dip - Calories 175; Fat g 5
4 cups non fat air popped popcorn - Calories 110; Fat g 0
All the water you want

Grand Total: 660 Calories 28 grams of fat

And if the above aren't enough, here are a few more snacking secrets that I recommend to all my clients:

• Substitute low-fat Greek yogurt for sour cream
• Drink light beer instead of regular beer
• Order pizza with veggies and light cheese instead of meat lovers pizza
• Eat vegetarian chili instead of beef chili
• Make subs using mustard instead of mayo
• Order a fruit platter
• Take a walk during halftime

And remember, if you indulged a little more than usual, it’s just one day. Make sure to get right back on track the next morning.

How to Turn Snacks Into Your Secret Diet Weapon

Let's face it: the pothole in every dieter's road to success is hunger. We don't eat just because something tastes good: we eat because we're totally starving! That is why I want to convert you to the Wall Street Diet approach to snacks. Strategic snacking is one of the most effective weapons you have against a poor food choice or (shudder!) a binge. When you keep your hunger in check with an appropriate snack, you're making it much easier to stick to your healthy food choices. But there's a key word here - strategic. If you snack mindlessly (and sometimes stress or fatigue can promote mindless snacking) you'll be adding extra calories to your daily intake without accomplishing your goal of minimizing hunger.

Here are my top Strategic Snacking Tips (you'll find many more in my book, The Wall Street Diet).

Know yourself. Some of my clients have told me that strategic snacking has enabled them to lose weight that they've never been able to lose before. But other clients learn that they don't need snacks at all. How do you tell? It's simple: try going from lunch to dinner without a snack. If you find that you are able to make good choices at dinner and that you're not utterly starving, you probably don't need a snack. If, on the other hand, you're desperate to eat just about anything by the time 5pm rolls around, you are a good candidate for a mid-afternoon snack. I've got lots more details on how to figure out your eating style in The Wall Street Diet (pages 19 - 44). In general, most people who feel they need a snack do well to have a single mid-afternoon snack. People who require more calories because of size or activity level might also choose a mid-morning snack and/or an evening snack. Again, the key is to know yourself and limit your snacking to what's useful and strategic in helping you reach your goals.

Meet the Snacks. OK, so you know you really need a snack to help keep you on track. What do you choose? I have lots of snack recommendations in The Wall Street Diet but here's a condensed version:

If you need a mid-morning snack: Choose a light snack of no more than 80 calories. This might be an apple. 6 ounces of Dannon Light & Fit yogurt, one Laughing Cow Light cheese and a Fiber Rich cracker.

If you need an afternoon snack: The Wall Street Diet (pages 311 -312) includes a complete list of recommended afternoon snacks. They are all up to 200 calories. A few good choices include: a Larabar, a Luna bar, a Nature Valley Granola bar, a 1.3 oz bag of Glenny's Soy Crisps.

If you need an evening snack: An evening snack should be less than 80 calories and it should be eaten right after dinner. A few good choices include Tofutti pops, Edy's Fruit Bars, a frozen Dannon Light & Fit yogurt.

Watch your Weekends. Weekends can be a tough time to diet. You're off schedule. You're socializing and spending time with friends and family. Snacks can play a big role in helping your stick to your eating goals. I suggest you keep lots of healthy snacks on hand for weekends. It's better to over-indulge in a healthy snack than to lose control at a brunch buffet! Some good choices include all the snacks mentioned above a well as low-sodium V-8 juice with lemon over ice, sugar free hot chocolate, cut up cucumber or peppers, soy crisps and herbal teas. For more tips on weekend snacking, see The Wall Street Diet (pages 190-191).

Don't be a health-snack-nut. Have you noticed all those portion-controlled healthy snacks that fill the supermarket aisles these days? What could be wrong with a whole-grain, organic snack? Well, first there are the calories...Even portion controlled snacks can pile on calories. Many of my clients tell me that they find it impossible to stop at one little snack! Moreover, for many dieters, the practice is worse than the calories. Once you get accustomed to downing a nibble here and a bite there it can be a hard habit to break. So limit your snacks to my Wall Street Diet recommended choices and enjoy them strategically, not mindlessly!