Latest news with #GreekYogurt
Yahoo
4 days ago
- Health
- Yahoo
The #1 High-Protein Upgrade for Your Morning Smoothie (It's Not Protein Powder)
Smoothies are the ultimate breakfast option for busy mornings. You can fill them with nutritious ingredients and easily sip them as you head out the door. Plus, if you're someone who isn't hungry for breakfast, you may find that drinking something is more palatable than eating a more formal meal. To make your smoothie a well-rounded breakfast, you'll need to add more than just fruit and water. Eating a high-protein breakfast helps support steady energy levels throughout the morning. Protein gets digested more slowly than carbs, so it can keep you held over for longer. It also helps prevent blood sugar spikes, making it a helpful nutrient for managing diabetes and prediabetes. You may think that protein powder is the only way to make a high-protein smoothie, but that isn't the case. The best high-protein upgrade for your morning smoothie is actually in your refrigerator: Greek yogurt. Just one 7-ounce container provides an impressive 20 grams of protein. Greek yogurt is also rich in calcium and probiotics to support bone and gut health. Plus, because it's lower in lactose than many other dairy products, it may be easier for some people with lactose intolerance to tolerate. Keep reading to learn more about what makes Greek yogurt a worthwhile addition to your morning smoothie and recipes to use it in. The Health Benefits of Greek Yogurt It's a High-Quality Source of Protein As mentioned above, a 7-ounce container of Greek yogurt has a whopping 20 grams of protein, including all nine essential amino acids. In addition to being a complete source of protein, Greek yogurt may be easier for the body to digest and absorb than other types of protein. While more research is needed, one study found that the proteins in yogurt may help build muscle mass more effectively than other sources of milk protein, partly because they're easier to digest. It Contains Probiotics Not only is Greek yogurt high in protein, but it's also an excellent source of probiotics. Probiotics are live microorganisms used in the fermentation process that can support a healthy gut microbiome. Besides keeping you regular, a healthy gut supports other aspects of health, including your brain, metabolism, immune system and mood. It's a Good Source of Calcium Most Americans don't get enough calcium, which can increase the risk of bone health issues like osteoporosis. Calcium is primarily stored in your bones and teeth, providing strength and structure so they're less likely to break. Fortunately, Greek yogurt is a good source of calcium. The exact amount varies depending on the product, but most contain at least 10% of the Daily Value. In fact, dairy products are one of the main sources of calcium in a typical American diet. It May Be Low in Lactose Not only is Greek yogurt a good source of protein and calcium, but it's also generally low in lactose. Being lactose intolerant can make getting certain nutrients found in dairy products, like calcium, more challenging. Luckily, Greek yogurt can be easier for some people with lactose intolerance to tolerate, with lactose-free formulations also available. For reference, a glass of milk has about 12 to 13 grams of lactose, while 6 ounces of Greek yogurt only has about 4 grams of lactose. How to Add Greek Yogurt to Smoothies Greek yogurt is incredibly versatile and contributes a satisfying, creamy consistency to smoothies. To keep added sugars low, opt for plain Greek yogurt and include fruits, like bananas and berries, for a touch of natural sweetness. Nuts, seeds and nut butters are also helpful additions, as they provide protein, fiber and healthy fats to make your smoothie even more filling. : This tropical, creamy smoothie offers 13 grams of protein per serving. It also includes spinach for a healthy dose of leafy greens. : This PB&J-inspired smoothie is a healthy spin on a childhood classic. Each serving provides 18 grams of protein and 7 grams of fiber to help power you through your morning. . This tasty smoothie boasts 19 grams of protein per serving. It features strawberries, banana and mango for a deliciously fruity start to your day. Our Expert Take Smoothies are a convenient yet nutritious breakfast option. However, if you don't want to find your stomach grumbling just an hour or two later, we recommend adding Greek yogurt to the mix. Packed with protein, fiber, calcium and probiotics, Greek yogurt helps keep you full while also supporting bone and gut health. Plus, its creamy texture makes it even more irresistible, giving you that extra motivation to start your day. Read the original article on EATINGWELL
Yahoo
20-07-2025
- Health
- Yahoo
The Best High-Protein Lunch for Weight Loss, According to Dietitians
Reviewed by Dietitian Mandy Enright, M.S., RDN, RYTKey Points This high-protein chicken salad sandwich provides energy and keeps you feeling full longer. Tasty ingredients like Greek yogurt and sun-dried tomatoes make this healthy lunch fun and satisfying to eat. You can enjoy this meal in different ways—on bread, in a salad or stuffed in veggies—so it never gets may come a time in your life or that of a loved one where weight loss becomes a goal. It might have nothing to do with vanity, either. The emotional and physical toll of daily life can affect our health and weight. Whether it's overeating as a way to cope with the loss of a job, or bingeing on junk food to manage the stress of taking care of family, we often turn to food for comfort. Luckily, there are strategies that can help you manage both your weight and your overall health. One of the best weight-loss strategies is choosing to enjoy meals rich in nutrients that provide energy and promote satiety. One of my favorite lunch recipes that leans into that strategy is this Marry Me Chicken Salad Sandwich. Here's why I think it's the best lunch for weight loss. Why the Marry Me Chicken Salad Sandwich Is the Best Lunch for Weight Loss It's High in Protein One reason I love this lunch is that it's packed with protein. It provides more than 40 grams of protein per sandwich, thanks to the chicken and Greek yogurt. But why is protein so important for weight loss? Christy Wilson, RDN, says, 'When it comes to weight loss, protein helps keep us feeling full and satisfied long after we've eaten.' Wilson cites a recent study where participants did lose weight when protein was 16% to 45% of total calories consumed. High-protein diets appeared to increase satiety and energy expenditure while improving body composition by increasing the amount of fat-free mass. It's Ultra-Satisfying The protein makes the meal satisfying, but so does how it's packaged. The chicken salad, for starters, is made with flavorful ingredients like tangy Greek yogurt and slightly sweet sun-dried tomatoes. There's also the arugula, which adds color and a bright, peppery bite. Finally, the whole-wheat bread provides texture as well as a variety of nutrients, including fiber, which benefits health and boosts satiety. Each bite is as delicious and satisfying as the next! It Can Be Enjoyed in a Variety of Ways I love meals that can be reinterpreted or modified for enjoyment in other ways. This chicken salad sandwich is one of those meals. For example, during the warmer summer months, I prefer to serve the chicken salad over lettuce and include other seasonal vegetables as part of the meal. In the fall and winter, I'll enjoy it as a sandwich but swap the bread for sourdough or something whole-grain and hearty from my local bakery. Or I'll stuff the chicken salad into a bell pepper and broil for a few minutes to enjoy it warm. Being able to reinvent the dish means I can enjoy it several ways without getting bored! Other Things to Do to Help Support Weight Loss It's important to consider the food you eat when it comes to weight loss, but there are other things you can do, even during lunchtime, to help. Enjoy your lunch with co-workers: Eating by yourself or sitting at your desk staring at a screen is fine occasionally, but if you have the opportunity, I suggest dining with co-workers. Sitting down and talking with people during your meal gives you an excuse to slow down and enjoy your food while enjoying the company of others. This is good for digestion as well as boosting your mood—both of which can help with weight loss. Take a walk: Either before or after your lunch, consider going on a walk. The benefits of movement go beyond weight loss, as research has proven exercise makes you feel good and gives you energy. If a walk isn't an option, consider finding some stairs to conquer, or just take a few laps around the office or your home. Sip water: Hydration plays a powerful role in weight management. That's because the opposite, dehydration, can trick your mind into thinking you're hungry versus thirsty. Good hydration means you'll feel better too. Try a mindful reset: Use your lunch break as a time to hit the mental 'reset' button. Use a wellness app to find a quick mediation to help you relax or do some deep-breathing exercises to clear your mind. Taking a moment to center yourself can also prevent mindless eating or overeating and help you listen to your body's cues for hunger. Our Expert Take There are plenty of strategies you can use when looking to lose weight. A great one is enjoying a lunch that's delicious and satisfying. Choosing something high in protein that includes a variety of ingredients and textures is a great option, like my favorite Marry Me Chicken Salad Sandwich. But remember, it's not the only way. Be sure to include movement and socialization time in your plan. Stay hydrated and carve out some time for a midday reset. And remember, says Wintana Kiros, RDN, LDN: While protein is the foundation that helps you feel full, preserves your muscle and keeps you strong during weight loss, you also need fiber-rich carbs, healthy fats and anti-inflammatory foods like colorful plants to bring balance. So don't exclude these other foods, she says. 'Think of protein as your anchor, not your entire ship.' Read the original article on EATINGWELL
Yahoo
18-07-2025
- Health
- Yahoo
It's late. You're hungry. 9 midnight snacks you can eat without sabotaging your sleep.
Late-night snacking has a bad reputation — and for good reason, to be honest. It can mess with your sleep and your digestion (triggering acid reflux, in particular). And rather than reaching for celery sticks and carrots, people tend to gravitate toward less-than-healthy choices — namely, foods high in fat, salt and sugar like chips, crackers and cookies — when snacking after dark. But when it's 10 p.m., you're bingeing your favorite Netflix series and that late-night craving for something strikes, it can be hard to fight that urge and not make a beeline for the pantry or fridge. The good news is: Late-night bites don't have to be off the table. Finding the perfect bedtime snack can be part of a healthy lifestyle. The trick is to find something you can nosh on that will satisfy you without robbing you of a good night's rest. That means avoiding high-fat, spicy or acidic foods that can keep you up, and instead choosing ones that are high in tryptophan, antioxidants, melatonin and micronutrients. Other good options include snacks with fiber and protein to help stabilize blood sugar and keep you sated until it's time to break the fast. Here's a list of 9 midnight snacks that fit the bill: Greek yogurt and tart cherry juice 'Greek yogurt has magnesium and zinc, which are two minerals that help with sleep,' Leah Murnane, a dietitian and owner of Lettuce Eat Dessert, tells Yahoo. Combine that with a small glass of tart cherry juice, which has natural melatonin, 'helping you fall asleep and stay asleep,' she says. Kiwi and string cheese Kiwi is a natural source of melatonin, which plays an important role in our sleep cycles. Julie Pace, a dietitian and owner of Core Nutrition Health and Wellness, says, 'Studies suggest [kiwi] can help you fall asleep faster and improve your quality of sleep. Plus, with kiwi, you get the added benefit of vitamin C to support collagen production while you sleep.' Pair it with string cheese for a boost of protein. Banana and nut butter Bananas are rich in tryptophan and magnesium, which help your body relax and prepare for sleep. Almonds contain melatonin, while peanuts are high in vitamin E and magnesium. Peanut butter, in particular, has been shown to improve sleep quality. 'This combo offers natural carbs, healthy fats and a little protein to help stabilize blood sugar and keep you satisfied,' Pace says. Turkey and cheese sandwich Half of a turkey-and-cheese sandwich on whole-grain bread gives you a well-rounded and filling snack full of protein, fiber and sleep-inducing tryptophan. Graham crackers and a glass of milk Eating a balanced diet that includes milk and other dairy may improve sleep quality. Pair a cup of milk with a few graham crackers for a satisfying snack. Cottage cheese and berries Simple, creamy and delicious, this antioxidant-rich combo is hard to beat. Hard-boiled egg and mixed nuts If you're a regular late-night snacker, prepare a few hard-boiled eggs in advance so you have them at the ready. Enjoy with a small handful of your favorite mixed nuts for extra protein. Whole wheat toast and mashed avocado This snack is full of filling fiber, healthy fat and B vitamins. High-fiber cereal with milk Want a snack option that's quick and easy? Choose a high-fiber cereal with low added sugar and top with your favorite milk. Katie Drakeford is a registered dietitian and freelance nutrition writer based in Oklahoma City, Okla.
Yahoo
17-07-2025
- Health
- Yahoo
It's late. You're hungry. 9 midnight snacks you can eat without sabotaging your sleep.
Late-night snacking has a bad reputation — and for good reason, to be honest. It can mess with your sleep and your digestion (triggering acid reflux, in particular). And rather than reaching for celery sticks and carrots, people tend to gravitate toward less-than-healthy choices — namely, foods high in fat, salt and sugar like chips, crackers and cookies — when snacking after dark. But when it's 10 p.m., you're bingeing your favorite Netflix series and that late-night craving for something strikes, it can be hard to fight that urge and not make a beeline for the pantry or fridge. The good news is: Late-night bites don't have to be off the table. Finding the perfect bedtime snack can be part of a healthy lifestyle. The trick is to find something you can nosh on that will satisfy you without robbing you of a good night's rest. That means avoiding high-fat, spicy or acidic foods that can keep you up, and instead choosing ones that are high in tryptophan, antioxidants, melatonin and micronutrients. Other good options include snacks with fiber and protein to help stabilize blood sugar and keep you sated until it's time to break the fast. Here's a list of 9 midnight snacks that fit the bill: Greek yogurt and tart cherry juice 'Greek yogurt has magnesium and zinc, which are two minerals that help with sleep,' Leah Murnane, a dietitian and owner of Lettuce Eat Dessert, tells Yahoo. Combine that with a small glass of tart cherry juice, which has natural melatonin, 'helping you fall asleep and stay asleep,' she says. Kiwi and string cheese Kiwi is a natural source of melatonin, which plays an important role in our sleep cycles. Julie Pace, a dietitian and owner of Core Nutrition Health and Wellness, says, 'Studies suggest [kiwi] can help you fall asleep faster and improve your quality of sleep. Plus, with kiwi, you get the added benefit of vitamin C to support collagen production while you sleep.' Pair it with string cheese for a boost of protein. Banana and nut butter Bananas are rich in tryptophan and magnesium, which help your body relax and prepare for sleep. Almonds contain melatonin, while peanuts are high in vitamin E and magnesium. Peanut butter, in particular, has been shown to improve sleep quality. 'This combo offers natural carbs, healthy fats and a little protein to help stabilize blood sugar and keep you satisfied,' Pace says. Turkey and cheese sandwich Half of a turkey-and-cheese sandwich on whole-grain bread gives you a well-rounded and filling snack full of protein, fiber and sleep-inducing tryptophan. Graham crackers and a glass of milk Eating a balanced diet that includes milk and other dairy may improve sleep quality. Pair a cup of milk with a few graham crackers for a satisfying snack. Cottage cheese and berries Simple, creamy and delicious, this antioxidant-rich combo is hard to beat. Hard-boiled egg and mixed nuts If you're a regular late-night snacker, prepare a few hard-boiled eggs in advance so you have them at the ready. Enjoy with a small handful of your favorite mixed nuts for extra protein. Whole wheat toast and mashed avocado This snack is full of filling fiber, healthy fat and B vitamins. High-fiber cereal with milk Want a snack option that's quick and easy? Choose a high-fiber cereal with low added sugar and top with your favorite milk. Katie Drakeford is a registered dietitian and freelance nutrition writer based in Oklahoma City, Okla.
Yahoo
16-07-2025
- Health
- Yahoo
10 3-Ingredient Breakfast Recipes for Better Heart Health
Planning healthy breakfasts doesn't always have to mean a long grocery list. These simple, flavorful breakfast recipes are made with only three heart-healthy ingredients, like whole grains, berries, yogurt and more. Plus, each dish is lower in sodium and saturated fat, making them good options to support a healthy heart. You'll want to try options like our Watermelon-Peach Smoothie or our Homemade Plain Greek Yogurt for a breakfast that'll excite you to get up in the to MyRecipes Love any of these recipes? Join MyRecipes to save, search and organize your EatingWell recipes all in one place. It's free!Watermelon-Peach Smoothie This watermelon-peach smoothie is a refreshing drink that's perfect for warm days. Made with ripe watermelon and frozen peaches, this smoothie bursts with fruity flavor without the need for added sugar. Use frozen peaches from a bag or freeze your own ripe, in-season peaches for the best sweet and fruity flavor. View Recipe Homemade Plain Greek Yogurt Learning how to make Greek yogurt at home is simple with this easy recipe. Start by making homemade yogurt by heating milk, combining it with a little bit of already-cultured yogurt and letting it sit in a warm spot until the milk turns into yogurt. Making protein-rich Greek yogurt takes one step beyond regular yogurt: straining the yogurt to thicken it. You can add the leftover liquid—also known as whey—to smoothies, or you can use it in place of buttermilk in baking. View Recipe Muesli with Raspberries Start your day off with whole grains, fiber and protein with this easy breakfast. View Recipe Fruit & Yogurt Smoothie This easy fruit smoothie recipe calls for just three ingredients: yogurt, fruit juice and frozen fruit. Mix up your fruit combinations from day to day for a healthy breakfast or snack that never gets boring. View Recipe Slow-Cooker Overnight Farro Porridge Originally from Mesopotamia, farro is a type of wheat with a wonderful nutty flavor and toothsome texture. It's packed with plant-based protein, niacin, magnesium and zinc. Ancient wheat strains have also been found to have higher levels of antioxidants and carotenoids, important for eye health. View Recipe Two-Ingredient Banana Pancakes These delicious and unbelievably simple pancakes are best enjoyed right after cooking. With just eggs and a banana, you can have healthy grain-free pancakes with no added sugar. View Recipe Fig & Honey Yogurt In this Mediterranean-inspired snack, dried figs and honey top plain yogurt. Substitute fresh figs if you can find them. View Recipe Cottage Cheese Toast Had your fill of toast that barely takes the edge off your hunger? Say hello to our delicious and nutritious cottage cheese toast! This toast, made with whole-grain bread and topped with creamy cottage cheese, is just the beginning. We've added six variations, both sweet and savory, perfect for kick-starting your morning or powering through the afternoon. Savory toasts are packed with lean protein, heart-healthy fats and plenty of plant-based fiber, while sweeter versions feature fruits like antioxidant-rich blueberries and raspberries. No matter which version you choose, satisfaction is guaranteed. View Recipe Sprouted-Grain Toast with Peanut Butter & Banana Jelly is delicious, but nothing beats the natural sweetness of a nutritious banana. It's the perfect addition to creamy peanut butter and a crisp slice of fiber-rich toast. View Recipe Yogurt with Blueberries & Honey A simple combination of Greek-style yogurt and blueberries gets an extra touch of sweetness from golden honey. It's the perfect balance of protein and fiber to keep you energized. View Recipe Read the original article on EATINGWELL
