5 Ways to Eat Greek Yogurt

5 Ways to Eat Greek YogurtPeople who are new to eating clean often complain about deprivation — they miss burgers and fries and macaroni and cheese and ice cream, or just the freedom of eating whatever they want whenever they want. But what they fail to realize (and it can take months of eating this way before they do) is just how rich a clean diet can be.

One of our favorite foods illustrates that concept perfectly. With 20 grams of protein per cup, Greek yogurt is indulgent and flavorful — everything clean food isn’t supposed to be. And the best part is that it can be used in a multitude of ways, sweet or savory, as a substitute for sour cream (which is definitely less likely to feature in a clean diet) or in one of the recipes we’ve developed here.

1 Go Greek

Finish your souvlaki at any taverna in Greece, and we can almost guarantee you’ll be presented with a dessert menu that features Greek yogurt topped with honey and walnuts. It’s the perfect combo of protein, slower-digesting carbs and healthy fats, and it doesn’t need to be relegated to dessert. Try it as a midmorning snack or before bed to keep muscles well-fueled overnight.
Drizzle 1 tablespoon honey over 1 cup reduced-fat Greek yogurt, then top with ¼ cup walnuts.
399 calories, 23 grams protein, 30 grams carbs, 23 grams fat

2 Protein Packed

Our protein policy can pretty much be summed up as: Some is good; more is better. The protein in Greek yogurt is almost entirely casein, which is slow to digest. But mix your favorite flavor of whey protein powder into your yogurt, and suddenly you’ve got a perfect blend of fast- and slow-digesting proteins.
Mix one scoop of your favorite whey protein powder into 1 cup reduced-fat Greek yogurt.
235 calories, 39 grams protein, 10 grams carbs, 5 grams fat

3 Be Fruitful

It’s probably the most obvious way of eating yogurt — top it with fruit. Go with mixed berries for the antioxidant benefit, or get creative and place thinly sliced oranges or grapefruits on top. Or, if you want to get really fancy, make a yogurt parfait.
Layer 1 cup reduced-fat Greek yogurt and 1 cup mixed berries (1/3 cup blueberries, 1/3 cup raspberries and 1/3 cup sliced strawberries) in a tall glass. Top with ¼ toasted oats for a bit of crunch.
254 calories, 21 grams protein, 31 grams carbs, 5 grams fat

4 Veggie Style

Greek yogurt’s tang and creaminess cry out for some crunch. Add it in the form of a variety of veggies for a low-carb treat. One option is to stir a quarter packet of ranch-dressing mix into a cup of yogurt, then use your favorite veggies (try carrot sticks, broccoli florets, celery, radishes, cherry tomatoes, you name it) to dip. Or chop up a veggie medley and stir it into the yogurt for a more on-the-go version.
Mix ¼ cup each of diced carrot, cucumber, tomato and red onion into 1 cup reduced-fat Greek yogurt.
150 calories, 19 grams protein, 14 grams carbs, 5 grams fat

5 Full of Fat

If we could somehow ensure that the word “fat” was never again considered a bad word, we would. But there are only so many times we can say that fat is critical to normal functioning of the body and there aren’t even any truly bad kinds (except trans fats). To prove our point, whip up this fat-filled delight, complete with all the healthiest of healthy fats — omega-3s from flaxseeds, medium-chain triglycerides from coconut and monounsaturated fats from peanut butter.
Mix 1/8 cup unsweetened dried coconut flakes, 2 tablespoons peanut butter and 2 tablespoons roasted flaxseeds into 1 cup reduced-fat Greek yogurt.
521 calories, 28 grams protein, 23 grams carbs, 38 grams fat

Seaweed Superfoods

Seaweeds are the most nutritionally dense plants on the planet as they have access to all the nutrients in the ocean. They can contain up to 10 times more calcium than milk and eight times as much as beef. The chemical composition of seaweeds is so close to human blood plasma, that perhaps their greatest benefit is regulating and purifying our blood system. They help to alkalize our blood, neutralizing the over-acid effects of our modern diet and protect us from a wide array of toxic elements in the environment, including heavy metals, pollutants and radiation by-products converting them to harmless salts that the body can eliminate.

But the most remarkable results with seaweeds we see is boosting weight loss and deterring cellulite build-up. The high concentration of natural iodine helps to stimulate the thyroid gland so that food fuels are used before they can be turned into fatty deposits. At the same time, the minerals act like electrolytes to break the chemical bond that seals the fat cells allowing trapped wastes to escape. Both by eating sea vegetables or bathing in them helps reduce cellulite and stimulates lymphatic drainage.

Nori – is best known for the seaweed used to make sushi rolls. You can make your own at home, make sure you use the untoasted nori sheets for maximum nutrient content.

Kelp – kelp is available in powder or capsule form for those who feel awkward eating seaweed. It is also the most common seaweed found along the ocean shores. Due to their thick leaves they are perfect for a hot seaweed bath.

Dulse – a red seaweed, available in flakes. There is no need to cook dulse. It is great to use as seasoning on salads, vegetables and soups.

Arame – consists of brown stringy seaweed. Soak in hot water for 5 minutes and it is ready to use.

Wakame – With a sweet flavor makes a great compliment to sandwiches. Soak for 5 minutes in hot water.

Kombu – Used in Japan for centuries as a mineral rich flavour enhancer. Add a strip of kombu when cooking beans making them more digestible and reducing gas. Add a strip of kombu to your sprouts when soaking them to allow them to soak up the minerals.

Christmas Health Tips for Eating Right at the Dinner Table

Christmas Health Tips for Eating Right on the Dinner TableYou often find the urge to kill the diet routines as the holiday season brings feasting and festivities – Oh the desserts! Hence, health eating is often at par and fitness is a long forgotten thing.

Like Thanksgiving, you forget all about your health before sitting down at the Christmas table. However, you can control many factors to avoid losing the willpower in front of the treats galore.

Saying that, how can you smartly manage eating healthy during the Christmas season, without starving yourself of all the delights?

Here are some simple tips for you to control yourself from going crazy over the Christmas dinner table:

Healthy Christmas dinner Eating Tip #1: Dump the Junk!

Christmas foods are usually high in calorie count and therefore you need to avoid taking the extra. Junk food is a health and fitness killer. Try to avoid taking junk food items like sweets, frizzy drinks, or other snacks while you are sitting down in front of the TV with your family and friends.

Healthy Christmas Dinner Eating Tip #2: Take Plenty of Liquids

Generally, hydration is never a bad thing and you can take liquids to reduce hunger. If you feel the urge to eat something off hours, try to overcome the feeling by taking some healthy beverage or just plain water. You can also take Shakeology shake to avoid the off-hour hunger pangs.

Healthy Christmas Eating Tip #3: Carry Healthy, Nutritious Snacks!

This is a good idea especially if you are spending hours on Christmas shopping. Just when you are about to go to the food courts, take a Beachbody snack bar (P90X Peak Performance Bars) and munch on it. It will help to keep you light and healthy and prevent you from choosing other unhealthy options.

Healthy Christmas Dinner Eating Tip #4: Pace Yourself on the Table!

We tend to eat when delicious food sits in front of us on the table. It is hard to say No! Well, you do not really have to say that unless you can pace your food intake.

Do not take food in huge portions as this may end up in overeating. Take the best food items from the table and put them in smaller portion sizes. Avoid taking the dips, the creamy stuffing’s, and the crackers.

Healthy Christmas Dinner Eating Tip #5: Be a Role Model!

Try to be a role model for your kids. Set as example as an adult by consuming more vegetables in your meals and cutting on the desserts. This will not only help you with eating healthy, but will also send out a positive note for them.

Making A Healthy Christmas Dinner Table:

Now that you know smart tips to eat healthy on the Christmas Dinner and Parties, you should also know how you can make your Christmas Dinner Healthy for everyone.

Add plenty of veggies with the Christmas feasts. If you do not want to keep with the traditional Christmas feasts, add healthier side dishes and snacks to keep goodness as well as health together.

Lastly, Make sure you remember that healthy eating is not just for Christmas, it is for life!

Whole Wheat Bread vs. White Bread for Muscle Building

Whole Wheat Bread vs. White Bread for Muscle BuildingProtein may get a lot of attention as a muscle-building nutrient, but you need carbohydrates for energy to help you meet your lean-body goals. Bread is a good source of carbohydrates, but not all types are equally beneficial. Choose 100 percent whole wheat bread, rather than white bread, to obtain essential fiber and other nutrients for a healthy, muscular frame.
Carbohydrate Needs

A study published in the 2004 issue “Sports Medicine,” concludes that bodybuilders should follow a diet composed of 55 to 60 percent carbohydrates, 25 to 30 percent protein and 15 to 20 percent fat in both the off-season and pre-contest phase of training. For a 2,500-calorie diet, that amounts to approximately 375 grams of carbohydrates daily. Even if you do not plan on showing your muscles on stage, eating too few carbohydrates can leave you feeling drained at workouts and prevent you from performing long exercise sessions to build muscle. A typical slice of white or whole wheat bread provides 12 to 15 grams of carbohydrates and is an easy way to help you meet your carbohydrate needs.

Whole Wheat Benefits

Athletes looking to build muscle should make most of their carbohydrates fiber- and nutrient-rich, says registered dietitian and sports nutrition specialist Nancy Clark. Bread made with 100 percent whole wheat flour has more naturally occurring B vitamins and fiber than highly refined white bread. Some forms of whole wheat bread, especially sprouted grain varieties, contain greater amounts of muscle-supporting protein than white versions.

The Problem With White Bread

White bread is made with highly refined grains, meaning much of the outer coating of the wheat kernel has been removed and, with it, most of the nutrients and fiber. Without fiber, your body digests the bread quickly, causing a jolting rise and fall in blood sugar. As a result, you become hungry sooner and may end up craving more carbohydrates and exceeding your daily calorie intake for the day. Your body stores an excess of calories as fat, rather than muscle. White breads often contain added sugars, including high fructose corn syrup, and other ingredients that also contribute to fat accumulation.


Just because a bread says “whole wheat” on the label does not mean it is good for you. Many breads labeled “whole wheat” are made primarily with refined white flour with just a bit of whole wheat or whole grain flour mixed in. Look at a bread’s ingredient list before making a purchase. “Whole wheat” or “whole grain” should be the first ingredient. The bread you choose should also have a minimum of 2 grams of fiber per slice. When choosing whole wheat bread, also pay attention to the amount of sodium per slice. Go for brands with 200 milligrams or fewer per slice. Too much sodium can cause bloating and water retention, which can make your muscles appear less defined.