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Posts Tagged ‘yogurt’

  1. Sugar, Sugar Everywhere! What’s a Sweet Tooth to Do?

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    November 16, 2016 by Johanna Burani

    Do you consume more than 6 – 9 teaspoons of sugar a day? Do you know how many sugar calories are added to your daily diet?  Do you even know how much sugar enters your body on an average day?

    Well, if you’re a typical American, according to the 2005-10 NHANES (National Health and Nutrition Examination Survey), you’re eating and drinking about 20 teaspoons of sugar every day.  That translates into about 66 lbs. of sugar per person per year.  Said differently, added sugars contribute 335 calories to the diets of men, 230 calories to women, 362 calories to boys and 282 calories to girls – every day. That’s the bad news.

    keep reading »


  2. Soup for Breakfast?

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    January 29, 2016 by admin

    Blueberry-Breakfast-Soup.jpg

    When my husband was a little boy, his mother made him “pappa gialla” on cold, wintry mornings.  The northwestern region of Italy where he grew up was notorious for a bitter dampness that penetrated down to one’s bones.  His mother’s semi-soupy concoction of milk, flour, sugar, eggs and Marsala wine was her antidote to the intense cold outdoors.

    One nutrition trend that is emerging for 2016 is breakfast soups (aka smoothie bowls).  Served in a bowl or in a to-go container, this combination of your personal choices of fruit, dairy, protein, nuts and grains gives you all the powerhouse nutrients of a juiced breakfast PLUS the fiber that doesn’t get tossed.

    I think this can be a wonderful start to any day.  I’ve put together some of my favorite ingredients for a wintry breakfast soup, and, in deference to my mother-in-law, even added a touch of Marsala.  This is an out-of-the-box kind of breakfast.  Maybe it’s for you! keep reading »


  3. Low GI Recipe: Chocolate Raspberry Almond Smoothie

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    July 28, 2015 by Johanna Burani

    Chocolate Almond Raspberry Smoothie

    Here is a quick, delicious, nutritious and low glycemic homerun to start the day.  You can change around the fruit and the nuts.  Pinoli (pine nuts) and hazelnuts are my choices when I’m in Italy.  My son, Matteo, has just planted raspberry bushes behind his house, so I’ll probably stick with the raspberries this season. keep reading »


  4. Fabulous and Friendly Fiber – A Dieter’s Best Friend

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    March 12, 2015 by Johanna Burani

    Nutritious Apple With Health Facts LabelWe can call it “cellulose, pectin, lignin, roughage,” or we can just say “lentils, berries, nuts, beans, artichoke, carrots.” What we’re talking about is dietary fiber. We all know fiber is good for us for regularity and cardiac and glycemic health and certainly for satiety and weight loss.

    A word about the beneficial effects of fiber on weight loss.  Literally, one word: “easy.”

    A 2012 study conducted at the University of Massachuettes School of Medicine confirmed findings from other studies, namely, that focussing on just one dietary change: eating sufficient fiber (30 grams) every day, promotes gradual weight loss.

    How nice that, for a change, we can add food to our diet when trying to lose weight rather than take it away! 

    What does 30 grams of fiber look like on a plate? Well, it would be on 3 plates (for breakfast, lunch and dinner) and some quick-grab snacks too. Take a look:

    Breakfast: a cup of old fashioned oats with a cup of strawberries (7 grams)

    Lunch: ham and cheese on 2 slices of rye, and an apple (8 grams)

    Snack: 1 oz. almonds (4 grams)

    Dinner: a cup of beef barley soup, a stuffed artichoke (12 grams)

    Snack: 6 oz. fat-free Greek yogurt, 1 tablespoon honey, 1 tablespoon sunflower seeds (1 gram)

    There are 32 grams of fiber right there! See how easy it is? Now, if this seems like too much fiber too quickly for your system, start with less high-fiber foods and work your way up.

    Here’s a link to the Mayo Clinic’s list of fiber-rich foods to you get started.

    Happy chewing!


  5. From the Mouths of Babes

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    May 28, 2014 by Johanna Burani

    In case you haven’t heard, earlier this month the New York State Senate passed a bill declaring yogurt the State’s official snack.  And in case you didn’t know, the proposal originated in a fourth-grade classroom!

    I guess it makes sense from an economic perspective.  New York has a very robust dairy industry and has become the nation’s #1 manufacturer of yogurt.

    Image courtesy of businessweek.com

    Image courtesy of businessweek.com

    It surely makes sense from a nutritional standpoint.  Yogurt is made from fresh milk to which have been added active beneficial bacteria (probiotics).  It is a good source of animal protein and contains vitamins and minerals (calcium, B2, B12, potassium, magnesium and possibly vitamin D).

    Yogurt comes in all sizes and shapes: with fruit or without, with added sugar or without, with artificial sweeteners or without.  While whatever is or isn’t added in may impact on the nutrient density (nutrients for the calories) of the yogurt, the glycemic index property of yogurt remains the same: LOW.

    So those nine year-old school children have shown to all interested adults how to connect the win-win dots.  Yogurt is a low calorie, nutrient dense snack that helps regulate blood glucose levels to provide energy and satiety between meals.


  6. Low GI Recipe: Strawberry Yogurt Dessert

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    February 11, 2014 by Johanna Burani

    Strawberries with Yogurt and Grand Marnier

    Here is a simple, healthful dessert with one version of an Italian twist.

    keep reading »


Gushers vs Tricklers


"Gushers" are quickly-digested carbohydrates that cause a rapid rise in blood glucose and fuel appetite.

"Tricklers" are slowly-digested carbohydrates that are gradually released into the bloodstream and sustain satiety. These are the good carbs.


Johanna Burani
MS, RD, CDE
Nutrition Works LLC
Morristown, NJ, USA

Expert in individualized, low-glycemic index (low GI) meal planning.

This book tells the complete story

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