A Different Dieting Strategy that Works, according to research

A blog came out about a research study that came out a couple of years ago about DIET STRATEGY!

The research was on a few hundred overweight adults who had just been diagnosed with Type 2 diabetes and divided them into two groups.

Both groups were told that they would need to make changes to their diet in order to lose weight and manage their disease. They were told to limit their total caloric intake and instructed on things like portion sizes.

Beyond that, however, the two groups got different instructions.

Group 1 :

They were taught how to limit their intake of fat to no more than 30 percent of calories and to keep their saturated fat under 10 percent. They were also told to avoid sweets and refined grains.  Group 1 was told what not to eat.

*This is the standard prescription for a reduced-fat, low-calorie diet.

Lucky Group 2:

They were told to increase their intake of vegetables, fish, and poultry, to choose whole grains, and to use olive oil as their primary source of fat.  Group 2 was told what to eat more of.

*This is the standard Mediterranean diet prescription.

Four years later, Group 2 had lost more weight and was also only half as likely to need medication to control their blood sugar.

The group that focused on the positives rather than the negatives (eat more of vs. what not to eat) might be a much better strategy for handling that inner child who wants their dessert!

Instead of telling yourself or your child that they can’t have dessert until they finish their “healthy” meal, start buying things that are tasty and fun that are healthy as your desired treat.

When you go to the market, you or your child or both, can pick out seven different kinds of luscious fruit — a different one for every night of the week! The more exotic or unusual, the better. Having an apple every night after diner wouldn’t be that exciting. but different berries, etc. each night can be exciting.

Have different kinds of vegetables at dinner — each prepared in a tasty way (grilled, sauteed, etc) — which completely takes the sting out of eliminating the bread, rolls and other minimally-nutritious starches.  I love asparagus grilled with olive oil and garlic.  So tasty and doesn’t take long to do.

And instead of going out for pizza, Italian or Chinese food and exhausting your willpower on not eating all the pasta — or heading to a burger bar and drooling over my the  fries  — I try to find enticing restaurants that are more in line with my dietary strategy, such as a tapas place, a place with excellent salad choices or a salad bar, or healthy chicken or turkey choices as in a Mediterranean restaurant. 

So, the moral of the story.  Learn some variety, learn to cook different ways and different vegetables, learn about different fruits, be creative and experimental and try new things and find new restaurants and try the healthy foods and find the ones that you love.

I am going to include a picture of my BBQ meal from the other night.  My husband wanted BBQ.  So, I had BBQ meat and grilled asparagus and steamed broccoli and a side salad.  I was full and outside of some, but not a lot of sugary BBQ sauce, my meal was very low in carbs and I didn’t gain any weight.  I split the meat with my husband so it wasn’t too much.  A little tri-tip and a few baby back ribs.  No rolls, no fries or onion rings, no appetizers.  This was plenty food (especially with the salad).

Now, come on, seriously…….doesn”t that look good?  Diet food does not have to be awful!

You have to change your old bad habits. If you want to be thin, this is what you have to do and it isn’t hard.  FOCUS on the positive!  New delicious veggies, fruits, meats, eggs and cheeses!  Find some protein bars that you like.  Stay away from the chips, potatoes, fried and breaded/wheat-filled things.  Eat small and often, every 3-4 hours.  Drink sugar-free liquids.  The weight will fall off.

ideas taken from:  http://www.huffingtonpost.com/monica-reinagel-ms-ldn-cns/diet-tricks_b_2069087.html?ncid=edlinkusaolp00000003

Weight Loss and Maintenance Shopping Must Haves To Have In Your House

My lovely sister-in-law had a request for a Trader Joe”s specific shopping list.  SO, I will do one, and many of these things have substitutions at other stores, but this one will be specifically about Trader Joes.

There are plenty of carb UNFRIENDLY things at Trader Joe’s, albeit most of them are healthier choices, and certainly more affordable items.

Low-carb shopping list at Trader Joe’s…

1.  SALAD:  The salad mixes are all very nice.  I like the more designer ones.  They also have pre-made salads, which are very good, but most are HIGH in carbs.  Look for ones that have mostly meat and egg and less beans, corns and chips.

2.  PROTEIN:  Protein bars.  Power Crunch is my favorite.  Protein shakes, all good.

3. CHEESE:  Great choices.  Try for low fat, but there are so many delicious choices.  Mini Baby bells and string cheese are great snacks. The Havarti is so good with meat or just to snack!

4.  MEAT:  Turkey burgers and their organic roasting chickens are heavenly.  Their sliced meats and hot dogs are low in carbs and really good, fresh.  ALSO, they have little hamburger patties that are so lean and so delicious, that when we grill them, they taste like filet mignon.  Totally recommend them!

5.  MULTI-CULTURE:  Their enchilada sauce and pizza sauces are really good for the cauliflower based pizza and the Taco Bell-esq burrito concoction I have written about.  Low-carb tortilla there is very low in carbs.  Decent pasta sauce for Miracle Noodles or my low-carb chicken parm.

6  FRUIT:  Fruits are good.  Strawberries, tomatoes, oranges.

7.  VEGGIES:  Veggies are delish.  All of them.  Stay away from corn, potatoes and starchy things.  The mixes for salads are great and convenient.

8.  SALAD DRESSINGS:  TJ’s salad dressings are good.  They have a great balsamic vinagrette.  Great oils and such too.

9.  MILKY ITEMS:  Great low-carb Greek Yogurt choices and organic milk.  The larger container of Dannon Fit and Lite at Costco is more cost efficient.  They have good butter spread made of yogurt.  My husband uses one called, Earth Balance.

10.  EGGS:  Boiled eggs in a bag!!!!!!!!!!!!!!  I use these daily.  Also their regular eggs are good, as are egg white cartons.

11.  NUTS/SEEDS: They have a great selection of nuts and seeds there.  Although, I think the containers at Costco are more cost efficient.  Great peanut and other butters.

12.  FROZEN MEAT:  In the freezer section.  Sometimes they have great fish choices to keep in your fridge for protein and quick fix items.  Turkey burgers too.

13.  DOGS:  Their peanut butter treats are heavenly and actually made by the Blue Dog Bakery.  My dogs love them.  And they are natural.

14.  PRE-MADE MEALS: Great pre-made meals, but check out the carb content on the packaging.  If you go over 25g of carbs for your own dinner, you might be getting a little too high.  I work to keep my numbers between 50g and 100g and the closer to 50f, the happier I am.

15,  WATER:  A lot of choices.  No or low carbs….


I stay away from bread and rice, but they do have one ok bread, their TJ California Protein bread at 15g a slice.  However, Sara Lee’s 45 calorie wheat bread is about 7g per slice, so I prefer that and that is not sold at TJ.  It is less than $3 at Target and just under $5 at the other markets.  They have great mixes for brownies and banana bread, but those are not low-carb.  Beware.  There are so many wonderful choices, so just stay away from the bad stuff.

How to Help Yourself When Falling Off the Wagon: PREPARATION!

I talked to a lady today who is trying to follow the diet and she seemed upset because she was busy over the holiday and then didn’t have time to shop or prep for what she needed for the diet.

Ok, so I am going to dedicate today’s blog to her.

Everyone falls off of the wagon.  There just are those times!  What do you do when you fall off?  You get right back on!  Sometimes stress triggers it, self-esteem issues, dining out with people, special holidays, eating on the go, craving sweets, etc.  But, even so, never give up!


But, this time you have to be more prepared, so you can immediately get back on the wagon– and there are easy ways to do that!

I wrote a blog awhile ago about what proteins you could eat so you wouldn’t get bored with your food choices.   You need to keep things that you can eat in the house and your drawer at work,  so that if you do fall off of the wagon, you can get back on.  But, if you really want to follow your diet, you need to work hard to prepare yourself in advance of an event or holiday.  You also should have food items to bring  with you when you leave the house or have at home,  if you can’t leave the house.


1.  Fast food that you can eat out.  https://skinny-rules.com/2012/10/16/6fastfoodchoices/

2.  Low-carb food fixes for a sweet tooth.  https://skinny-rules.com/2012/10/09/10-sweet-tooth-fixes/

3.  My ideas on the dangers of being unprepared for your next day:  https://skinny-rules.com/2012/10/06/prepping-for-your-next-day-with-the-low-carb-food-pyramid/

4. Top 20 protein ideas to keep in the house.   https://skinny-rules.com/2012/09/29/top20snacks/



Of all of my suggestions, here are 9 food items (proteins) that you can buy and store in your house or work that will keep for awhile.

1.  Nature Valley Protein Dark Chocolate Peanut Butter bar is low carb and high protein.  I have seen them at Costco, Smart and Final and Target and even Amazon.  THEY ARE DELISH!

2.  Power Cruch Protein bar, all flavors.  High protein and low carb.  I have seen them sold cheaper on Vitacost.com.  But, they are at Smart and Final and Trader Joes.

3.  Other bars of your choice that are low carb, high protein.  Even Lindora.com has some good ones.

4.  Low carb protein drinks.  My favorite is at Trader Joes.  They are low in carbs, high in protein.

5.  Nuts and (sunflower) seeds, although you need to measure them out because you can only have so many.

6.  Peanut or other butter.  2 tablespoons should do it at 8g of carbs.

7.  If necessary, a small cup or less of oatmeal.  (watch the carb content)


8.  Some low carb chocolate pudding snack packs keep in the fridge a long time.  Some greek yogurts too.

9.  Already boiled hard-boiled eggs that are sold in sealed bags, like at Trader Joes.








Low Carb Chicken Parm

I love Italian food. Mostly, I love sauce and cheese. But, one of my favorites is Chicken Parmesan. However, it is breaded and deep-fried. A plateful ends up being minimally about 50g of carbs, and count on more at places that serve up large portions.

So, I decided that I needed a compromise. And this only takes about 20 minutes or less to do.

My husband cooks an organic chicken every week (stick the bird in a cooking tray with some water, shake kosher salt on top of the bird, place a sprig of rosemary in the inside and cook for 1 1/2 hours at 450 degrees. Easy and done!

I took some of the breast (approximately 4 to 6 ounces) for each of us and placed the cooked chicken in a plate. I poured some pasta sauce on top, put on low-fat mozzarella shredded cheese and cooked each piece in the microwave for about 2 minutes. It was delicious, easy, and less than 5g of carbs–unless you go crazy on the sauce. Sauce has carbs.

You could also make the chicken parm from scratch.


4 chicken, breast, boneless, skinless, (6 ounce)
1/2 cup(s) marinara sauce
1 cup(s) cheese, mozzarella, part-skim, shredded, (4 ounces)


Preheat the broiler. Line a baking sheet with aluminum foil and coat with oil spray.
Grill the chicken breasts or sauté in a skillet coated oil spray over medium heat for 5 to 7 minutes per side, or until no longer pink in the center.

Transfer the chicken breasts to the prepared baking sheet.

Top each chicken breast with 2 tablespoons marinara sauce and ¼ cup cheese. Place under the broiler until the cheese is hot and bubbly (or microwave for 30 to 60 seconds to melt cheese).

Cook time is 20 minutes. Less than 5g of carbs and about 44g of protein. Much healthier than breaded and deep fried…,and tasty.

I was so hungry when I made this, I forgot to take a picture, but this is mostly what it looked like.


I served it with salad. It was really good.

Cyber SALE on Protein Bars and Vitamins alert

I just bought some more low-carb protein bars (my favorite), Power Crunch at Vitacost.com.  All flavors!

They are already cheaper by the box, at under $15,  but you get more off up until midnight tonight (11/26) with the promo code of SAVEBIG.  I just saved about $5 a box.  If you buy anything over $49, the shipping is free.

They also have low-carb baking products and gluten-free too.

Oui Oui, French Toast!!!

I missed french toast.  Regular french toast is carbilicious!  ONE thin slice of it has about 18g of  carbs, and a thick piece has about 23g of carbs.  JUST ONE PIECE.

Then, there is the syrup.  Regular maple syrup has over 50g of carbs per 2 tablespoons.  DID YOU READ THAT RIGHT?  for only 2 tablespoons, it has more carbs than you should have in a meal!  Some are a little less, some are a little more…but that is insanity!  No wonder why I had a weight problem.  Then, there was the french toast too!


The lighter syrups all vary.  They go by the quarter cup.  Some of them are over 20g of carbs per quarter cup…which is better, but it isn’t great when there are some that vary between 8g and 12g per quarter cup.  Some of the better ones are the Maple Farms Sugar Free Maple Syrup (available at Ralphs and other markets) , Mrs. Buttersworth Sugar Free Maple Syrup at places like Walmart, and Cary’s Sugar Free at Target, Smart and Final, and other stores.  My sister-in-law got me IHOP’s Sugar Free Maple Syrup, which is on Amazon.com and it is only 6g of carbs per quarter cup–which is outstanding.  They all taste good and not as sickenly sweet and going to put you into some diabetic spell if you eat them regularly.


Then, there is the French Toast.  I feel there are two ways to go.  If you had regular bread, you are going to have at least 15g of carbs per slice.  However, you could either:

1.  Use Sara Lee 45 Calorie Bread and dip it in one egg or egg white batter and put some Splenda and cinnamon on it (1 slice is only 8g of carbs).

2. Use the Paleo Bread by Julian Bakery (available online at JulianBakery.com or find it at a specialty store near you), which is NET ZERO carbs and there is no gluten or wheat. Splenda/cinnamon.


I wound up making egg-white Paleo Bread, with Sugar Free syrup and 2 chicken sausages.

It was totally delicious (No way I use a quarter cup of syrup) and less than 5g of carbs for the whole thing.  Regular French toast with syrup would have been about 75g of carbs for only one slice.  (and you know you have had more than one slice before!)  If I had splurged and had 2 piecese, it would have been less than 10g for the whole thing.  It tasted good and I was full.

I recommend trying this.  This way you don’t get bored with your eggs everyday.

Low Carb Chicken Tikka Masala

Before Thanksgiving, I was having a craving for Chicken Tikka Masala.  So, I looked up a recipe that was a  low-carb version, and I found one that was slightly changed to be low-carb, but taken from a great recipe book from the show, America’s Test Kitchen.  My husband LOVES that show and their food and he even bought one of their books.  So, I thought it was a great idea to use their recipe and change it accordingly.

I followed all of the instructions and guess what?  It was F’ING DELICIOUS!  My husband ate it, two days in a row.  I will be cooking this again!

I had to learn more about Indian ingredients than I ever knew about, but now I think I am getting it.  I had to buy the peppers from the local Mexican market, and the Indian spices were sold anywhere, except the Garam Masala.  I had to go to the local Indian Sweets and Spices store to get it.  I am sure that if you can’t find a store near you, you can find it online.  I did see it on Amazon.com.

The picture on the website was just like how mine looked when I was done.

One cup (not a lot) of regular chicken tikka masala could be about 45 carbs and the rice is another 45 carbs.  Then, if you eat naan bread, 24g of carbs for two quarters.  This one meal alone is way over 100g of carbs.  I can’t have any other carbs the rest of the day and that is near impossible.  It is just too much!

The recipe I followed takes out a lot of the carbs.  I didn’t do the pita, although if you use low carb pita, and only eat one half of it, you are looking about about 10g of carbs there.  Then, the cauliflower instead of rice is 5g of carbs.  And the chicken tikka masala revised is about half of the original amount.

So, without the bread, my low-carb chicken tikka masala is about 25g of carbs, 35g of carbs with the bread.  This is more diet worthy!

Here is what it looks like (and I swear that the cauliflower is so good that you don’t miss the rice.).

Chicken Tikka Masala, Low Carb

Serves 4 to 6

For a spicier dish, do not remove the ribs and seeds from the chile.

If you prefer to substitute for the Garam Masala, substitute 2 teaspoons ground coriander, 1/4 teaspoon ground cardamom, 1/4 teaspoon ground cinnamon, and 1/2 teaspoon ground black pepper.

The sauce can be made ahead, refrigerated for up to 4 days in an airtight container, and gently reheated before adding the hot chicken.

Separate Ingredients


–Serve with cauliflower.  COOK THE CAULIFLOWER for about 10-15 minutes and then grind it up (rice it) in the Cuisinart–serve.  You could cook and use a whole head for 4-6 servings.

~Making a naan substitute by lightly toasting low carb pita** in the oven then coating it with a minced garlic, sea salt and olive oil mix before toasting again to desired crispness.

Ingredients for the meal:


· 1/2 teaspoon ground cumin
· 1/2 teaspoon ground coriander
· 1/4 teaspoon cayenne pepper
· 1 teaspoon table salt
· 2 pounds boneless, skinless chicken breasts , trimmed of fat
· 1 cup plain low fat Greek Yogurt
· 2 tablespoons vegetable oil
· 2 medium garlic cloves , minced or pressed through a garlic press (about 2 teaspoons)
· 1 tablespoon grated fresh ginger. can be the stuff in the jar (got some at the Indian store)


· 3 tablespoons vegetable oil
· 1 medium onion , diced fine (about 1 1/4 cups)
· 2 medium garlic cloves , minced or pressed through a garlic press (about 2 teaspoons).  I used the crushed garlic in a jar.
· 2 teaspoons grated fresh ginger  (used the stuff in the jar)
· 1 fresh serrano chile , ribs and seeds removed, flesh minced .  You keep the outer layer and throw out the insides and seeds.  Wear gloves, be careful, don’t touch your face.  BURNS!
· 1 tablespoon tomato paste
· 1 tablespoon garam masala
· 1 (28-ounce) can crushed tomatoes
· 1/2 teaspoon table salt
· 2/3 cup heavy cream
· 1/4 cup chopped fresh cilantro leaves



Combine cumin, coriander, cayenne, and salt in small bowl. Sprinkle both sides of chicken with spice mixture, pressing gently so mixture adheres. Place chicken on plate, cover with plastic wrap, and refrigerate for 30 to 60 minutes.

In large bowl, whisk together yogurt, oil, garlic, and ginger; set aside.


Heat oil in large Dutch oven (big pot with lid) over medium heat until shimmering.

Add onion and cook, stirring frequently, until light golden, 8 to 10 minutes.

Add garlic, ginger, chile, tomato paste, and garam masala; cook, stirring frequently, until fragrant, about 3 minutes.

Add crushed tomatoes, sugar, and salt; bring to boil. Reduce heat to medium-low, cover, and simmer for 15 minutes, stirring occasionally. Stir in cream and return to simmer. Remove pan from heat and cover to keep warm.

· 3. While sauce simmers, adjust oven rack to upper-middle position (about 6 inches from heating element) and heat broiler. Using tongs, dip chicken into yogurt mixture (chicken should be coated with thick layer of yogurt) and arrange on wire rack set in foil-lined rimmed baking sheet or broiler pan. Discard excess yogurt mixture.

Broil chicken until thickest parts register 160 degrees on instant-read thermometer and exterior is lightly charred in spots, 10 to 18 minutes, flipping chicken halfway through cooking.

· 4. Let chicken rest 5 minutes, then cut into 1-inch chunks and stir into warm sauce (do not simmer chicken in sauce). Stir in cilantro, adjust seasoning with salt, and serve.

This was a good meal and it was low carb.  Enjoy!

Thanksgiving Post Mortem and change to the Twice-Baked Cauliflower Recipe

I hope everyone had a great Thanksgiving!  It was nice to stay home in my pajamas.  But, I was smart and I did an hour on the elliptial too!

Now, let’s get down to business.  AND TAKE THE POLL AT THE END OF TODAY’S BLOG.

My dinner was about 15g of carbs and my dessert, which will be one of my six proteins for the day, will be about two hours after dinner for another 16g of carbs.

Not bad.  Remember, I want to keep my carbs between 50 and 100g a day.

Some people can do about 200g of carbs or more on Thanksgiving without blinking an eye.  A piece of pie is over 50g of carbs, in of itself.  The potatoes, casseroles, bread, stuffing–will kill anyone’s diet or make someone need to go on one.

My Diet Soapbox:

My belief is that Halloween starts the cycle and following guilt of over eating of sweets, and this puts people in a tailspin of weight gain.  Then,  Thanksgiving really does them in and then they say, “screw it”,  and keep up the damage with a bad Christmas dinner, parties with a lot of bad food, alcohol and candy, cookies and cakes all month long at work.

This is why the diet industry is so big.  You have to learn how to do a holiday wisely and then be ok most of the year and not mess yourself up.  The cycle of putting on the weight and then losing it half the year, not only sucks, but is hard on  your body.

Ok, enough said, so this was my T Day dinner:

Salad (not shown), sliced turkey breast and a touch of gravy with a dish of twice-baked cauliflower cheese was quite enough food.  I was stuffed.  Looking forward though to my low-carb dessert later sugar free pumpkin cheesecake flavored frozen yogurt.

The recipe that I posted for the twice-baked cauliflower needs adjustment.  In my opinion, it was missing some things.  So, here is my adjustment.  (forget the bacon bits-yeck)


Here is the picture of the two that I put back in the oven and put enough cheese on top and boy, can’t wait to eat those.  Looks like cheese souffle!

Aylene’s Twice Baked Cauliflower Recipe

1 medium head of Cauliflower

Sour Cream, 1/4 to 1/2 a cup.  Depends on how milky you want it

Chopped Chives or onion, 1 tsp

1 cup of shredded cheese (you choose the cheese.  I think Cheddar is great)

If you love bacon, cook a couple of strips and break it up in it.  I am skipping bacon.

Butter, salted, 1 tbsp

Garlic powder,  1/2  tsp
Salt, 1 dash
Pepper, black, 1 dash


Cook cauliflower until tender (10-15 min.).
Preheat oven to 400F.
Chop fine with pastry blender, potato masher or knife.
Add all ingredients together in a medium bowl, fold until mixed.
Use cooking spray on 4 seven ounce ramekins or other small oven safe dishes and spoon mixture into dishes.
**IMPORTANT**  If you want this sucker to be totally delish, you have to put extra shredded cheese on the top of the mixture so that when it bakes, it is extra cheesy on the top.  If you don’t do this, it is kind of boring.
Place all small dishes on a cookie sheet for easier handling.
Bake for 15 minutes on middle rack and then broil for a few minutes until top is golden brown.
Makes 4 servings.
Number of Servings: 4
I hope that if you did any damage, you try not to continue the damage with leftovers.  Give them away.  Be good to yourself and learn to make adjustments to meals that are better for you and you can wake up in the morning and fit into your clothes.

Happy Thanksgiving and a Thanksgiving Food/Exercise Match Up Chart

I want to wish everyone a Happy Thanksgiving.  Remember, it is about family and fun.  It doesn’t have to be about BAD food, it can be about good food.

3 helpful blogs to help you through the holiday food issues:

1. What I recommend to eat and what I will be eating.  https://skinny-rules.com/2012/11/12/delicious-substitutions-for-thanksgiving-dinner/

2. How not to pig out at Thanksgiving.  https://skinny-rules.com/2012/11/15/8waystohelpyourselffrompiggingoutatthanksgiving/

3. How people sabotage at holiday dinners.  https://skinny-rules.com/2012/11/14/holiday-sabotage/

BUT if you do pig out, here is a chart to help you exercise off that pie and whatever other carbliicous things you ate.


A thought… If you skipped the pie, the marshmellow/sweet potato casserole, the bread (roll and stuffing) and the cranberry sauce, you will save yourself almost half of the calories from your meal and most of the carbs.  Your pancreas will thank you too for not having to work so hard and send out so much insulin to deal with all of that sugar!

If there are no vegetables that aren’t smothered in cream, then eat those (or eat those and wipe away the breaded onion) and eat the turkey and maybe just a little of the potato and gravy and you will be doing a lot better.

Worse case scenario, I will not be eating pie unless it is made with Splenda, but if you do, only have half of a slice.  Bring it down to 30g of carbs vs. 60 or 70g grams with a big slice.  And you could  do some exericse to burn off some of those carbs!

Happy Gobble Gobble!

IT IS ALL GREEK TO ME! Greek Yogurts!

In the past year or two, Greek Yogurt has been taking over as “the” yogurt of choice.  It is tangier, less sweet and creamier.

Is Greek Yogurt healthier?  Better for you diet?

Both Greek and regular yogurt, in their plain, nonfat or low-fat forms, can be part of a healthful diet. They are both low in calories,  and a great source of calcium and live bacterial cultures. But our Mediterranean friend—which is strained extensively to remove much of the liquid whey, lactose, and sugar, giving it its thick consistency—does have an edge.It can be about the same amount of calories (although I have noticed that regular yogurt tends to have more carbs), it can pack up to double the protein, while cutting sugar content by half.   All that, and it tastes great too.

What is so good about it?  

(The following will explain how Greek Yogurt has half the sodium, more calcium and protein and less carbohydrates than regular yogurt.)


Greek yogurt is high in protein, which helps promote fullness.

A typical 6-ounce serving contains 15 to 20 grams, the amount in 2 to 3 ounces of lean meat. That makes it particularly appealing to vegetarians, who sometimes struggle to get enough of the nutrient. An identical serving of regular yogurt, on the other hand, provides just 9 grams, meaning you may feel hunger pangs sooner.


Regular yogurt provides 30 percent of the federal government’s recommended daily amount. Greek yogurt loses some of its calcium through the straining process, but still packs a wallop. A 6-ounce cup typically supplies about 20 percent of the daily recommendation. If you’re still worried about calcium intake, load up on milk, seeds, and almonds, says Sarah Krieger, a registered dietician and spokeswoman for the American Dietetic Association.

Be wary of Greek yogurt’s fat content. In just 7 ounces, Fage’s full-fat Greek yogurt packs 16 grams of saturated fat—or 80 percent of your total daily allowance if you’re on a 2,000-calorie diet. (That’s more than in three Snickers bars.) Dannon’s regular full-fat yogurt has 5 grams of saturated fat in an 8-ounce serving. Saturated fat raises total and “BAD” LDL choesterol, increasing the risk for heart disease. Read nutrition labels carefully. If you’re going Greek, stick to low-fat and fat-free versions.


A serving of Greek yogurt averages 50 milligrams of sodium—about half the amount in most brands of the regular kind. (Low-sodium versions of regular yogurt are available.) Too much salt can boost blood pressure and increase the risk of other heart problems. The federal government’s 2010 Dietary Guidelines urge Americans to cap sodium at 2,300 milligrams a day or 1500 if 55 plus.


 Going Greek is a smart choice for low-carb diets. It contains roughly half the carbs as the regular kind—5 to 8 grams per serving compared with 13 to 17. Plus, the straining process removes some of the milk sugar, lactose, making Greek yogurt less likely to upset the lactose-intolerant. However, some of the Greek Yogurts are flavored and do have high amounts of carbs.  Fage is a good example of different choices and different amounts of carbohydrates.  If you get the plain, non-fat, there are 7g of carbs.  But, as soon as you add a flavor, it goes up to 17g or more carbs.  http://www.fageusa.com/products/fage-total-0-percent/.

However, I like Danon Lite and Fit (get it in bulk at Costco).  It has only 8g of carbs per tub and it is flavored.

You have to look at all of the choices and look at the labels yourselves.  I noticed online that Dannon has one with less sugar for diabetics, Dannon – Diabetic Friendly Light & Fit Carb & Sugar Control Yogurt.  It is only 3g of carbs…however, the store locator said it was not selling around my house and I would have to travel 18 miles to get it.  So, for now, I am stuck with 8g of carbs until I can perhaps get my local market to order it.  http://www.dannon.com/storelocator.aspx



It also has many uses.  Mix it in some berries or high-fiber granola. You can also substitute Greek yogurt for sour cream for example.  It’s an acceptable replacement for fatty ingredients like cream cheese, mayonnaise, and butter. Its texture makes it an excellent swap for mayonnaise on sandwiches, or in dishes like potato salad, egg or pasta salad, and coleslaw.

But, the great news is that it tastes great and Greek yogurt seems to have a nutritional edge over regular yogurt.  But both kinds of yogurt help you lose weight by keeping you full on fewer calories. The key is sticking to plain, nonfat, or low-fat varieties and LOOK at labels.