Going Greek

I have been a fan of yogurt for many years, but it seems like yogurts are getting more and more sweet. And the cause for this sweetness is either large amounts of sugar or artificial sweeteners. Instead of going for the traditional American style yogurts, lately I have been opting for Greek Yogurt.

Greek Yogurt is like other European style yogurts that are much thicker than the American Yogurts, but more importantly....they are loaded in sweetness! The thickness comes from the way they are made. I am not an expert on making it myself, but I believe it is strained differently. The result is a thick, tangy, tasty treat! If you have not tried it, I highly recommend it!

Greek Yogurt is really popular right now, which means many companies are coming out with varieties of it. Here are few things to know:

1. Look at the total calories. Many of the Greek style yogurts are high in fat, boosting the calories way up! Many also add honey or other sweeteners (they know Americans are used to sweet yogurt, so they add sugar). Look for nonfat or 0% fat.
   
2. Protein is higher. Because of the way it is made, Greek yogurt is higher in protein than the watery American yogurts. Because the protein is higher, Greek yogurt is FILLING!
   
3. Calcium is lower. Most Greek yogurts only have 15-20% of your calcium in an 8 ounce serving vs 30% in other yogurts.
4. It is expensive! I know...what isn't expensive these days!
5. Get ready for Tang! Greek yogurt is tangy and has a bit of a bite. I love that about it, but many people are surprised. Add your own fresh fruit to the plain varieties, and sprinkle some granola or high fiber cereal on top for some added crunch.

Look for these brands:

• Fage (pronounced Fah-yee). Look for the 0% Fage Greek Yogurt, plain. The 0% refers to fat content, so this one is fat free. Get the plain if you don't want added sugars and calories.
• Oikos. This one is organic and is actually made by American company Stoneyfield Farm. I like the 1 lbs tubs that both Oikos and Fage sell and I can usually get at least 3 servings out of each tub once I add fresh fruit and make a parfait.
• Voskos. They have plain, but they also have some with fruit.
  
• Cabot has some Greek yogurts, but many of them have 10% fat (OUCH!) and lots of sugar, making them high in calories and fat. Remember...read labels!
  

Give Greek Yogurt a chance and let me know what you think! I am spoiled and can't even eat American yogurt anymore.

Labels: Tara Gidus, yogurt

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Wasteful or Waist-Full?

Being married to a dietitian isn't always the easiest job in the world. My husband Stephen has really been working lately on his portion sizes and I have been encouraging (nicely) him to not finish everything on his plate and to eat from smaller plates at home.

We were chatting about his progress and he told me that he is having a problem with guilt. But this time the guilt is not about what he ate, but rather what he DIDN'T eat! He has been leaving food behind on his plate and feels wasteful.

My question is this:
If you have eaten to satisfaction and there is too much there, where is the extra going to go if you don't eat it? It will either go in a To Go box (or at home Tupperware container), or it will go into the garbage disposal/waste basket. If you do eat it, it will go around your waist.


Stephen has gotten into the habit of taking a can of regular soda and drinking half and dumping the other half out. With food prices at their highest ever, it is hard to swallow (pun intended) dumping something in the trash. But just remember....if it doesn't go into the trash and you can't save it for later, it will just contribute to your growing Waistline!

Labels: food costs, maintaining weight loss, portion control, Tara Gidus

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Slice Up the Tomatoes

The FDA has officially lifted the warnings on tomatoes! Hooray!

As you probably know, the FDA had a warning against eating certain tomatoes for risk of salmonella. The outbreak sickened 1,200 people in 42 states with over 200 of those hospitalized. They never did find signs of the salmonella strain on actual tomatoes, but they insist that the investigation pointed to tomatoes and think there were tainted tomatoes even though none tested positive. The FDA still has a warning on serrano and jalapeno peppers for people with weakened immune systems and the elderly. So be careful of fresh salsas.

Since it is still the middle of summer, it is a great time to make tasty salads with tomatoes and add them to wraps and sandwiches. Slice some up this weekend with some fresh mozzarella and a drizzle of balsamic topped with fresh basil. Sounds good, doesn't it?

Labels: salmonella, Tara Gidus, tomatoes

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Are You a Locavore?

Are you scratching your head asking, "What exactly is a Locavore?" This term actually earned the honor of Word of the Year in the New Oxford American Dictionary last year.

The word means purchasing and consuming food that is grown locally. Many locavores try to eat food eaten within a 100 mile radius of their house. How do you do that?

Farmer's markets and supporting local food companies! Some restaurants are getting in on the trend and making 100-mile menus featuring meals determined entirely by what is being harvested at the moment with in a 100-mile radius of the restaurant. How fun!

Benefits of eating local food include getting it as fresh as possible. Scientific research supports buying local showing that nutrient value is highest when you can pick produce at it's peak of ripeness and consume it shortly after harvest. You would be surprised how long it takes some of the produce at your chain grocery stores to arrive after it has been picked.

Take advantage of the summer and it's abundance of tasty fruits and veggies that are at their prime. Visit a local Farmer's Market this weekend and whip up a nice green salad or fruit salad.

Labels: farmer's market, produce, Tara Gidus

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Healthy Hearts in Tots

The American Academy of Pediatrics released a new report recommending cholesterol screening in children and adolescents with a family history of high cholesterol or heart disease. Previously, most doctors did not start screening for cholesterol until adulthood. With the increase in childhood overweight and obesity rates, we have also seen increases in heart disease, diabetes, and other health problems that were previously rare in children.

The report also recommended specific changes in the diets of children, and dairy was one food specifically highlighted. For many years we have heard that children should go from formula at their first birthday to whole milk at least until their second birthday. Once they are past the age of 2, they can switch to reduced fat or fat free milk. The report recommends changing these guidelines.

Children who are at risk of obesity, high cholesterol, or heart disease are encouraged to drink reduced fat milk (2%) instead of whole milk between 1 and 2 years, and continue on reduced fat (2%), low fat (1%), or skim (fat free) milk the rest of their lives.

Milk provides numerous vitamins and minerals essential for growth such as calcium, potassium, magnesium, vitamin D, and riboflavin.

The Dietary Guidelines encourage the following intakes:

• Age 2-8: 2 cups (16 oz) per day of dairy
• Age 9+: 3 cups 24 oz) per day of dairy

All milks (whole, reduced fat, low fat, skim) provide the same vitamins and minerals, and the only difference is the fat and calories.

• Whole milk: 8 grams of fat, 150 calories
• Reduced fat milk (2%): 5 grams of fat, 120 calories
• Low fat milk (1%): 2 grams of fat, 100 calories
• Skim milk (nonfat or fat free): 0 grams of fat, 80 calories

Flavored milks are also nutritious, but of course contain more calories due to the added sugars. Milk straws are a great way to provide flavor without the added calories.

Labels: children, dairy, heart disease, Tara Gidus

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