Greek Yogurt Information and Recommendations

Do you love Greek yogurt (Greek-style yogurt)? It’s all the rage these days…pushing regular yogurt to the back of the shelf. In fact, it accounts for 1/3 of the yogurt in a typical grocery store. It’s thick and creamy, satisfying and, if you choose wisely, a very healthy snack choice or meal accompaniment. That said, don’t go crazy just yet – there is a huge difference among brands. Educate yourself before you buy. Greek yogurt brands are NOT all equal when it comes to taste, quality or nutritive value.

Greek Yogurt: Traditional versus ‘Faux’

Greek yogurt is traditionally made by straining regular yogurt to remove some of the liquid whey, leaving behind the thick, concentrated solids. This process increases the protein content significantly (15 to 20 grams per 6-oz. serving) but slightly decreases the calcium content (15 to 20% of the Recommended Daily Value or 150 to 200 mg of calcium per serving). Strained Greek yogurt is very similar to Icelandic-style skyr.

Faux Greek-style yogurt is made by adding thickeners to regular yogurt, such as inulin, cornstarch, gelatin and/or pectin. Manufacturers may add whey protein concentrate to bump the protein content up. If not, it will offer the same amount of protein as traditional yogurt, about 6 to 8 grams per 6-oz. serving. More protein per serving is one of the main benefits of choosing Greek yogurt! Unstrained yogurt with added thickeners also contains the same amount of calcium as regular yogurt (25 to 30% of the Recommended Daily Value or 250 to 300 mg per serving).

Greek Yogurt: General Nutrition Information

Greek yogurt can vary in calories, particularly depending upon whether or not you choose sugar-sweetened. Personally, I recommend steering clear of artificially sweetened Greek yogurt, which tastes a bit ‘too’ sweet. Most light varieties are usually made with a combination of artificial sweeteners. These days, folks are second-guessing whether loading up on artificial sweeteners is wise as new research emerges. You can stay conservative on calories, without limiting yourself to only light Greek yogurt varieties.

Most Greek yogurt varieties range from ‘bite-sized’ 3.5-oz servings all the way to generous 8-oz servings. Therefore they range in calorie content, starting at 90 calories and going all the way up to 280 calories. Per serving, Greek yogurt also varies in saturated (bad) fat content, ranging from 0 to 12 grams; a protein content of 6 to 20 grams; a calcium content of 100 to 350 mg and a sugar content of 1 to 4 tsp (includes natural and added sugars). In general, Greek yogurt is lower in carbohydrate than regular yogurt (comparing plain, non-flavored varieties). Stay tuned for ‘Best Picks.’

Our ‘Best Picks’ piece will include a review of dairy-free, lactose-free Greek yogurt substitutes, made with cultured almond, rice or soy milk.

Drawbacks? For those who do not like Greek yogurt and prefer traditional yogurt, particularly more exotic flavors as well as ready-to-eat puddings, etc., may be in a bind. Companies, such as Danone (makers of Oikos) and Stoneyfield Farm are being forced to limit production and eliminate less popular flavors of traditional yogurt to keep up with the Greek yogurt craze…to read more on this in an article published online (Wall Street Journal).

Hydration and Exercise

Hydration and Exercise Essentials

Writing about hydration tips to beat summer heat would be incomplete without additional information on hydration during exercise (especially in summer heat). Most individuals that engage in low/moderate intensity exercise for less than 60 minutes short-duration can stick with water for hydration. Start your exercise routine well-hydrated, sip 4 to 8 fluid oz. of water every 15 minutes or so, and drink water after you are finished.

Exercising in summer heat (extreme temperatures) and/or for more than 60 minutes calls for more than water for optimum hydration. Consider supplementing with a sports drink. —Sports drinks contain a dilute mixture of carbohydrate and electrolytes. —Most contain about 50 kcal/cup with about 3 to 4 teaspoons of carbohydrate  (sugar) and moderate amounts of sodium (lost in sweat) and potassium. They are formulated to contain less sugar than juices, for optimal, fast absorption (6-8% carbohydrate). A risk of exercising in extreme heat, for long periods, without a sports beverage, is developing “hyponatremia” (low blood sodium). Diluted blood causes nausea, vomiting and can lead to serious health impairment, even death.

Hydration: Homemade Sports Drinks and Post-Workout

You may dilute juices to create a 6% carbohydrate solution. Try V-8 (high in sodium and potassium) and/or orange juice (high in potassium). Mix with water in a 50/50 ratio. This ‘homemade’ sports drink, like commercial varieties, is also more quickly (better) absorbed than straight juice.

Weigh yourself before and after heavy workouts, especially those that cause excessive perspiration. For every pound you lose during your workout, drink 2 cups of fluid. After workouts, you need to replenish glycogen stores and you need moderate amounts of protein so consider drinking a truly nourishing beverage (with some sugar), like low-fat chocolate milk. Another suggestion is to blend a quick refreshing smoothie made with fruit and/or vegetables, yogurt and a bit of juice and/or milk. Drinking a smoothie post-workout offers hydration benefits and key nutrients such as protein and carbohydrates.

Tips to Stay Hydrated in the Summer HEAT!

Water is the most essential nutrient and substance after air for sustaining life. The human body is composed of approximately 60% water. Lean body mass (muscle) contains more water than fat, 70 to 75% versus approximately 40% for fat. Thus, men’s bodies, as well as athletes’ bodies, that have more proportionately more lean muscle tissue, contain more water than bodies with less lean muscle mass and more fat.

The functions of water in the human body are many. It is the medium in which all biochemical reactions occur, is essential for removing waste and transporting nutrients, maintaining blood volume and circulation throughout the body and maintaining body temperature. Regulating body temperature is particularly important in hot weather and during exercise (inside or outside, especially in hot weather).

During physical activity, your internal temperature raises. This heat travels through your bloodstream to your skin. This causes you to sweat, your bodies’ attempt to cool. Evaporated sweat cools your body…returning your body temperature to normal, which is important for optimal function. You must replenish fluids regularly. Once you feel thirst, you have lost approximately 1% of your body fluid. A 2% water loss can cause noticeable adverse symptoms, such as extreme fatigue. Fluid needs depend upon external factors as well – even the clothing you are wearing!!

Top Hydration Tips

1. Drink enough fluids to prevent thirst. Hydrating fluids include: water, tea, coffee (try iced in summer), juices/diluted juices, milk and soups. Caffeine (in tea and coffee) was once considered to be a diuretic but recent research suggest that a slight diuretic effect doesn’t discount their hydrating properties. If you don’t enjoy plain water, try carbonated water or add natural flavoring to it (mint leaves, cucumber slices, citrus fruit wedges).
2. Monitor your urine color and volume. It should be a pale yellow color. If it is dark yellow, cloudy or pungent (in odor) you may be dehydrated.
3. Consume five to ten servings of fruits and vegetables daily. All foods contain SOME water, but fruits and vegetables are higher in water content than other foods and can help quench your thirst. Keep melons, citrus fruits, juicy pears, cucumbers, tomatoes, berries, etc…
4. Alcohol is very dehydrating and when consuming alcohol, your urine may indicate you are hydrated when in fact, you are not. Alternate sips of your alcoholic beverage with water; never exercise with a hangover and consume alcohol in moderation.