This is fantastic snack because it contains quite a bit of protein for the calories. The article below highlights some other ways to use greek yogurt!
Greek Yogurt 10 Ways
- By Jessica Cerra
Packed with protein, Greek yogurt is as versatile as it is good for you. Although it’s most popular for breakfast and snacking, there are other creative, tasty ways to go Greek.
Silky syrup: Combine 6 ounces nonfat Greek yogurt, 2T light sour cream and 2T agave or maple syrup. Drizzle over pancakes or waffles. Berries, bananas and/or toasted nuts also make great additions.
Parfait perfection: Use your favorite fruit to make an eye-catching Greek yogurt parfait. In a large glass bowl or parfait dish, layer half-inch slices of angel food cake, one layer of fresh fruit (peaches and berries work well), and a half-inch layer of nonfat Greek yogurt (mix each cup of yogurt with 1T honey and ¼ tsp vanilla). Sprinkling each layer with toasted nuts or granola adds a nice crunch. Repeat this process four to six times, and decorate the top with fresh fruit.
Your new favorite guacamole: Finely dice one tomato, one green onion and 2T cilantro. Mash 1 cup nonfat Greek yogurt with four ripe avocados, juice of one lemon, salt and pepper. Stir in the diced ingredients and serve on top of tacos, on a sandwich, or as a dip for veggies and baked chips. For a kick, add some diced chili pepper.
Muffin makeover: Replace ¾ of the oil or butter in your favorite muffin recipe with nonfat Greek yogurt.
Sandwich spruce-up: Combine ¼ cup nonfat Greek yogurt, 1T light mayo and 2T pesto. This lighter version of aioli adds a ton of flavor to sandwiches or wraps.
Stuff it: Replace the mayo in your favorite crab, tuna or chicken salad recipe with low-fat Greek yogurt. Stuff avocados, papayas or mangos (halved and pits/seeds removed) with the mixture for a fresh and colorful snack or appetizer.
Greek frozen yogurt: In a food processor or blender, combine 2 cups of your favorite frozen berry (or combo of berries), 1 cup nonfat Greek yogurt, ¼ cup low-sugar berry jam, and ¼ tsp vanilla. Whirl up and enjoy your homemade creation.
Just add cucumber: This perfect summer soup is created by sautéing one shallot (diced), 1 tsp of garlic (minced) and three English cucumbers (peeled and chopped) with olive oil, salt and pepper. Simmer with one cup of low-sodium veggie stock for five minutes. After cooling, transfer to blender and add 1 cup nonfat Greek yogurt, one avocado, juice of one lemon, 1T of either dill, cilantro, basil or tarragon (each herb will give the soup a unique flavor, so go with your personal preference), and blend till well combined. Serve with a small dollop of nonfat Greek yogurt, a sprinkle of fresh chopped cucumber, the herb you put in the soup and several avocado slices.
Miracle marinade: In a food processor or blender, combine 1 cup low-fat Greek yogurt, 2T fresh oregano, ¼ cup fresh basil, ¼ cup fresh parsley, 1T minced garlic, juice of two lemons, 2T olive oil, 1T agave, salt and pepper. Cut 3 pounds of chicken breast into large cubes (skewer size) and toss with the marinade (pounded chicken works well too). Marinate from 30 minutes to two days. Skewer, if desired, grill and enjoy. Works great for grilled fish or veggies also!
Sweet spread: Mix ¼ cup peanut butter with 6 ounces nonfat Greek yogurt and 1T agave or honey. Spread on toast, rice cakes, pancakes, apple slices—you name it. It’s also great with almond butter.
The Truth About Carb Loading
Carbohydrate loading, which traditionally involves avoiding all carbohydrates for several days, then forcing carbohydrates for the 2 or 3 days immediately prior to an event to maximize internal carbohydrate (glycogen) stores in the muscles and liver is not essential. A high carbohydrate diet alone (without the preceding carbohydrate depletion phase) will provide 90% of the benefits of the full program and avoid the digestive turmoil that the changes in diet that go with carbohydrate depletion and loading can produce. It has been estimated that carbohydrate loading will increase the time to exhaustion (without oral supplements) by 20%. In the several days before an event, the carbohydrates are preferentially stored in the muscles, while that eaten in the several hours before an event appears to go preferentially to liver stores.
information courtesy of CP Tips
Hydration
Staying hydrated is an important part of your training program. There are many drink options available and sometimes it’s difficult to determine which is best.
When do I drink water and when do I use sports drinks?
Drink water when walking or running for one hour or less. For training or events that last over an hour, a sport drink is best to replenish electrolytes like sodium and potassium and for additional calories. Calories are good in this instance because it is added fuel and energy to complete your walk/run.
How much should I drink before a workout?
You should drink 8-16 oz of water approximately 1-2 hours before you train. If you find yourself pressed for time, try to drink 4-8 oz 15-30 minutes prior to training.
Can I drink too much?
Yes, drinking too much can cause hyponatremia, or low sodium. Although sport drinks contain sodium, research found that this does not protect you against hyponatremia. This is a serious problem because it can lead to swelling in the brain and seizures. The single predictor of hyponatremia is considerable weight gain during training.
Are there other ways to stay hydrated?
Consuming foods containing water is an important part of staying hydrated. Try cantaloupe, peaches, strawberries, watermelon, kiwi, and citrus fruits as they contain water. If you are trying to lose weight, don’t go overboard on the fruits as they do contain sugars.
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