Yogurt (which do I pick???)

So when people tell me about their diet or ask for my advice the first thing I usually do it ask what they eat in a normal day…. without a doubt .. I hear yogurt. Which can be good, but can also be bad if you don’t know what the heck your eating.

Usually, when people say yogurt… they mean the kind with like 1000 grams of sugar (ok I may have exaggerated that … but seriously people) …and then you get the Fat Free kind or “no added sugar” blah blah blah …. it has sugar … common read the label!

OK, sorry enough if my rant…. Here is the “lowdown” on yogurt.

Lets get started ….

Yoplait…. (I used to eat this shit all the time and thought I was being “healthy” … ha! ) Sure they have about 20 different flavors that sound amazing and it says “fat free” or “low calories” …yeah whatever…..usually that means it has fake sugar like Splenda in it. If you read the labels they usually have around 25-30 g of sugar alone in that one little cup. That’s like 1/2 a bag of skittles…. or 2 Reese’s cups. And I don’t know about you… but I’d rather have the candy hahaha. (NO)

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Yoplait whips .. yeah if it tastes like desert… umm it probably is. You would probably be better off eating some ice cream. Just saying. (NO)

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Dannon Activia … Most of these have a huge sugar content and little to no fiber content.. (NO)

Fruit at the Bottom kind of yogurts… did they mention that the fruit is usually minimal with a lot of high-fructose corn syrup and gobs of sugar.. didn’t think so! (like Dannon brand) (NO)

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Fage Total 2% . YAY finally a good one! Its think and yummy and packed with protein. There is no preservatives or artificially thickeners in this. (YES)

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So Delicious Cultured Soy, Coconut, or Almond yogurt.. Dairy free for those that have trouble digesting lactose. The soy is organic and sweetened with organic agave. …Since Almond milk is usually lower than soy or cows milk its pumped up with pea protein making it about 7g per container! YAY (YES)

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Chobani Greek Yogurt – With its high protein content its my favorite! Plus is sooo good! .. Usually none or very low in fat and not too much sugar. (YES)

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Oikos Greek.. I like the honey kinds because its like a natural sweetener so you don’t get a lot of the sugars . (YES)

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OK OK, I know I bashed the shit out of Yoplait earlier but their Fiber One …..aren’t as bad… Has fewer than half tha calories as their regular kind plus double the fiber. (SURE… Ill say YES)

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Stonyfield Plain… Drizzle a little bit of honey, maple syrup or add some fresh berries in Ta-Da ! 10 g Protein and usually around 100 calories perfect for smoothies, oatmeal or just a little snack. (YES)

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Simple Swaps to Better your health.

So as we all embark in the journey of eating healthier, some people assume that just because they’re having a salad its healthy… (which it is to an extent and until you add about 1 gallon of Ranch on it). So here are some simple swaps you can incorporate  into your daily life or maybe just a meal here and there. Every little bit counts and why not make it count for the good! =)

  • Use avocado, mustard or hummus on your sandwich instead of Mayo. I also like Vegenaise its a vegan mayo substitute and you can bareley taste the difference. Its made with grape seed oil, brown rice syrup, apple cider vinegar, some salt, mustard and a little soy. So not to bad…

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  • The obvious .. eat your whole grains (or gluten free) instead of the refines white breads and flowers.

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  • Low-fat products instead of Fat free. Many manufactures will but extra salt and sugar in them for the taste and it bumps up the calorie count.. sometimes even more than the regular ones.
  • Have fruit for desert

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  • Before I found out I have a hard time digesting dairy… I LOVED ME SOME GREEK YOUGURT! …. I like Chobani brand… but since then I’ve incorporated Silk Almond Milk yogurt and its pretty good too. And they have tons of flavors. BONUS! But swap that for your regular Yoplait yogurt and it will be better.. less sugar.. (no offence to Yoplait)

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  • Love pasta ? Switch with Spaghetti Squash, you’ll barley taste a difference and spaghetti squash only has like 42 calories per cup compared to your pasta at 221.

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  • Water, water, water instead of sugary drinks and soda. Now I know this sounds like a big fat DUH… or OMG boring!!! … But people don’t realize how many calories are in that crap! If you must flavor it up, put some lemon, lime or even cucumber in your water.

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  • Another obvious- fresh food instead of processed. My rule of thumb… if it has more than 6 ingredients and 1/2 of them that you cant even pronounce, it probably isn’t really food, its probably not that nutritious and its not worth it.
  • Instead of chips, crackers or pretzels .. go for almonds or a small serving of nuts it will still have that crunchy feeling your craving.

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  • Instead of Jelly (which usually has a lot of sugar added to it, and if it says sugar free .. it probably has fake sugar in it) – I like to heat up some frozen berries a little bit just so they are soft but not warm and use that for jelly instead.

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