Insight of the day: Greek yogurt perspective

Insight of the day: Greek yogurt perspective

The item Greek yogurt is rather new to the shelves of the traditional American grocery store’s yogurt aisle. Greek yogurt originated in Greece during the 1920’s. Before the popularity of Greek yogurt hit the grocery shelves you would often see it on Greek or Mediterranean restaurant menus in the form of Tzatziki Sauce paired with items like lamb, Greek salads and the gyro!

I used to make yogurt cheese, where I would take normal yogurt and strain the liquid whey from the solid part of the yogurt. It because very thick, like sour cream cheese or cream cheese the longer you let it sit, similar to the texture of Greek yogurt. This is a less expensive but laborious option.

Which should you choose?

Compare nutrients:
FAGE (7 oz.) Thick consistency with higher calories, higher protein and less carbohydrate. This means it may keep you full longer because additional protein and lower carbohydrates take longer to digest. The calcium amount is moderate.

Stonyfield (8 oz.) Thin consistency with fewer calories, with moderate protein and is a serving of carbohydrate. It may not keep you as full, and digest faster. The calcium amount is higher.
So it depends on what you are looking to add to your menu, meal or recipe item.

I have been using non-fat Greek yogurt these days because I like the consistency and usually am looking to add more protein and
less carbohydrate to my diet.

Still have question? Email me

Disclaimer; This article is not target towards any specific brand regarding health claims or adds, it is for educational purposes only.

Phil & Danya

Phil and Danya just got married this January 2014! They just found out they are expecting a new addition to the family, congratulations! They also just found out that Phil has some health conditions and they are going through a challenging time. Please see the video and site below and help if you can!


Whatever exercises you do Phil I am going to do too!! Please help support Phil and Danya during this heartfelt time for Phil yet exciting time of their lives with a baby on the way! Phil, Danya and baby stay strong, healthy and happy! We are all here for you!

About Phil:



Insight of the day: No sugar added, does not mean carbohydrate free!


Disclaimer – I am not here to single out any food brands. I am teaching about reading food labels in general.

What’s the difference? Carbohydrates are large sugar or starch molecules. Sugars are simple molecules in the form of granules or syrup. When the label says “no sugar added” this means sugar in some shape or form of granules or syrups were not added. This does not mean that the food doesn’t contain carbohydrates or sugar naturally.

In the case of frozen yogurt: It says no sugar added, fat-free. Is this true? Yes, it is made with fat-free milk, and does not have sugar (in the form of granules or syrup added to it). Sugar alcohols and artificial sugar have been added which gives the product a sweet flavor, without added sugar or calories.

If you read the label you see there are 18 grams of carbohydrates in ½ cup. How can this be if there is no “sugar” added? There is natural sugar from the fat-free milk. Even though milk is fat-free it still contains carbohydrates and sugar that raise your blood sugar and contribute calories. Both Whole milk and Fat-free milk contain the same amount of carbohydrates. Whole milk contains higher calories, more fat. Fat-free contains lower calories, and no fat.

The important thing here is to look at TOTAL carbohydrates. The total carbohydrates will include all natural, artificial, added sugar and fiber that is in the product. Looking at sugar grams alone can be misleading and does not tell you all the information you need regarding sugar and carbohydrate content.

Still have questions? Email me.

Insight of the day: Supplements – Read ingredients.


Buyer beware you may think it’s a good product but they are selling you “corn”. I am always on the hunt for new protein powder supplements that have more grams of protein per scoop, fewer additives and preservatives, and maximum alternatives for muscle building and leaning out (aka Caffeine, amino acids, and super foods).

With that said, I found this lovely product that contains 26 grams of protein per scoop. Not bad… the one I use currently 30 so I wasn’t blown away. So I decided to check out ingredients and added stuff. Why do certain “formula” companies insist on adding corn products to their products! Corn Maltodextrin, really? There are lots of other sugar options. Dear Abbott: Sadly enough I will not be trying this.

Want to know more about Maltodextrin? Here is what Bob Red Mill’s has to say about this ingredient:

Do you have a supplement you are interested in learning more about? Email it to me.

Insight of the day: Plant seeds! How to avoid GMO

Insight of the day: Plant seeds! How to avoid GMO.

Gardening season is here. Today I was shopping for seeds for the garden. I was intrigued by the large variety of seeds that I found at Walmart. I was excited until I decided to investigate further to figure out what was and was not organic (non-GMO).

How to avoid GMO:

All of the corn was GMO. I am still on a mission to find non-GMO corn seeds.


1. You can tell by reading the front, where it identifies the species as hybrid. What does hybrid mean? “An animal or plant that is produced from two animals or plants of different kinds, or something that is formed by combining two or more things”. Webster. This means these seeds have undergone genetic modification/alteration/manipulation.

2. It says disease resistant. This means there are pesticides (toxin to kill bugs) /herbicides (toxin to kill weeds) in the genetics.

I searched further and finally found a little box of watermelon seeds that read organic. I thought to myself wow they still exist.

So I compared the two packages so you can see what to look for if you decide to go seed shopping for yourself.

1. Look for organic, typically GMO, Pesticide and herbicide free.
2. Avoid if it says hybrid or disease-resistant or pest-resistant.

gmo water

GMO water 2
Have questions or concerns? Email me.

It may be good for you, but that doesn’t mean it is calorie free!

Insight of the day: It may be good for you, but that doesn’t mean it is calorie free!

Some recent substitutions clients have asked me about are; agave nectar in place of sugar, olive oil in place of butter, coconut oil in place of vegetable oil.

Although the properties of these food items may be better for our health, they still contain calories. They are not a free food (free food means calorie free). Agave is not a free food it has calories from sugar, coconut oil is not a free food it has calories from fat. You should not use these items endlessly… follow your portion size guidelines.

So what’s the point, you may wonder? This is great that people are trying new things to improve their health and food choices. The point here is that it still contains calories. Overeating of calories in general leads to weight gain.

Still have questions? Email me.

Read more on these topics here:

Sodium Vs. Salt

Sodium (Na) is a “concentrated” version of Salt (NaCl).
I like to think of it similar to the idea that simple sugar syrup is a “concentrated” form of sugar.

In food: Sodium as the concentrated form is much easier to add to processed foods and pre-packaged foods. Sodium is a preservative. Sodium enhances flavors. There are 2,325 milligrams of sodium (Na) in (one teaspoon) 6 grams of table salt (NaCl).

In the body: The human body does not make sodium, but the body does hold on to sodium. Sodium is a mineral. Sodium is used for muscle function. Sodium retains water in the body.

New 2010 guidelines recommend:

No more than 1,500 mg/day for high-risk populations (Anyone with hypertension, heart conditions, diabetes, kidney issues, etc.).

No more than 2,300 mg/day for general populations (persons without high-risk diseases).

There really isn’t a sodium restriction for people who participate in heavy exercise like running and sweat a lot because sodium is lost in sweat.

Check the food labels on snacks, canned food, or processed food to identify the content of sodium to keep track of your intake throughout the day.

Still have questions? Email me.Image


(I do not own the images used in the picture).