Greek Fro-Yo!

The Indiana Dietetic Association passed out Smith Dairy's frozen Greek Yogurt during a farm tour. People loved it!

Thick, rich, protein-packed Greek yogurt is the hottest food right now and dominating the dairy case.  What makes this yogurt so amazing you ask?  First, it has twice the protein compared to traditional yogurt. This is great for weight management.  It also has a creamy, thick texture.

Now watch for this trend to continue into the freezer section.  There are many brands that already have Frozen Greek Yogurt such as Ben & Jerry’s and locally, Smith Dairy, just to name a couple.  Foodies are calling it Greek Fro-Yo!  Shape magazine broke down three different brands for you.

Not all Greek frozen yogurts are created equal. They do all contain digestive system-friendly live active cultures. However, the nutrition content will differ among flavors and brands. Make sure you look at the Nutrition Facts Label and check out total calories, protein and the ingredients.

I personally love the frozen Greek yogurts and think this is a frozen dessert you should treat yourself to! If you haven’t tried it, go to any supermarket and give it a whirl.  It will satisfy your sweet tooth and provides protein and other nutrients.

Healthy Weight Week

This morning I was listening to the radio and heard an alarming statistic: Millions of Americans make a New Year resolution to lose weight, and by the second week of January, 92% of people have already ‘fallen off the wagon.’  They have blown their diet and are back to square one. I dedicate Healthy Weight Week to those 92%. Healthy Weight Week is January 15 – 21.

 According to their website, Healthy Weight Week “is a time to celebrate healthy living habits that last a lifetime and prevent eating and weight problems, rather than intensifying them, as diets do. Healthy Weight Week promotes healthy non-diet lifestyles for children and adults of every size. It helps them move ahead to healthy habits they can live with long term – sound, reasonable habits that allow them to live well and get on with their lives. Eat well, live actively, and feel good about yourself and others.”

I know a lot of people want that quick fix but that simply won’t last. It really does take a lifestyle change. Many people reading this are rolling their eyes right about now. But honestly, it does take small gradual changes. You have heard it before – physical activity, smaller portions, eat from all the foods groups, lots of water and the list goes on.  So I will give you another tip that you can add to your list.

Try adding a little protein to each meal.  Infusing your diet with foods and beverages made with high-quality protein can help space protein intake throughout the day and help curb hunger. Protein takes longer to digest and helps stabilize your blood glucose levels. That means your stomach feels fuller for longer periods of time. When that happens, you may look at food that you would normally be craving only to decide you simply are not hungry. When your glucose (aka blood sugar) levels are low, you feel hungry. If you start out the day with a good source of protein and/or fiber, you may be well-nourished until lunch, which will help you avoid overeating or overindulging while waiting for noon to arrive.

Your body uses protein all day long. Try protein-rich yogurt, milk or cheese to help get your protein. Experts suggest spreading protein intake throughout the day may be more beneficial compared to consuming one high protein meal.


Natures Sports Drink @ The Indianapolis Monumental Marathon

One of the best post-exercise recovery drinks could already be in your refrigerator. The new research suggests that drinking fat free chocolate milk after exercise can help the body retain, replenish and rebuild muscle to help your body recover. Drinking lowfat chocolate milk after a strenuous workout could even help prep muscles to perform better in a subsequent bout of exercise.

So you might ask why chocolate milk? Chocolate milk’s combination of carbohydrates and high-quality protein first made researchers take notice of a potential exercise benefit. The combination of carbs and protein already in chocolate milk matched the ratio found to be most beneficial for recovery. In fact, studies suggest that chocolate milk has the right mix of carbs and protein to help refuel exhausted muscles, and the protein in milk helps build lean muscle. This new research adds to a growing body of evidence suggesting milk can be just as effective as some commercial sports drinks in helping athletes refuel and recover.

Chocolate Milk - Natures Sports Drink

Milk also provides fluids for rehydration and electrolytes, including potassium, calcium and magnesium lost in sweat, that both recreational exercisers and elite athletes need to replace after strenuous activity. Plus, chocolate milk is naturally nutrient-rich with the advantage of additional nutrients not found in most traditional sports drinks. Penny-for-penny, no other post-exercise drink contains the full range of vitamins and minerals found in chocolate milk.

Chocolate milk has a lot of other benefits: It can be relatively inexpensive compared to recovery sports drinks, it’s easy to make at home or find at a convenience store after a run, and I think most people would agree that it tastes great!

Dean’s Dairy will be at the finish line on November 6th handing out chocolate milk to finishing runners of the race. There will be THREE great races in downtown Indianapolis, the Indianapolis Monumental Marathon, Half Marathon and the brand new Monumental 5k distance.  There are over 8,000 participants and start time is 8:00 a.m.

National Diabetes Month: Eating Healthy During The Holidays

Eating healthy during the Holidays can be done!

The Holiday season is right around the corner and what comes with the Holidays? …Food. November is National Diabetes Awareness Month and is the perfect time to start practicing healthy holiday eating strategies, especially if you have diabetes. You don’t want the holiday spirit to take over your body (and your blood sugar level) for that month and a half stretch between Thanksgiving and the New Years. 

Eating during the holiday with diabetes can be challenging. What foods should you avoid or eat less? How will the foods you eat affect your blood sugar level? Enjoy all the typical menu items of a Holiday dinner. Just plan accordingly and understand the importance of balance. Here are some tips to help stay festive and healthy without being stressed over every nibble.

Think ahead. Try to anticipate the kind of food that you’ll encounter at a party or dinner. For instance, if you know that your mom is making a favorite pie for dessert, plan your meals and medication during the day accordingly so that you can have a slice. You don’t have to deny yourself if you think ahead. If you’re really concerned that there won’t be food at a party that you can eat, consider eating a snack beforehand.

Another good alternative is to bring a dish with you that you know you can eat. In general, consider reducing sugar or using a sugar replacement in sweets and use pureed fruit as a substitute for fat in baked goods. Your host will surely appreciate the gesture, and you’ll be able to relax knowing that you won’t go hungry

Strategize. Eat before you go to dinner. That way, you’re not famished and ready to grab the first unhealthy thing you see. You can count on your favorite staples to be on the table – macaroni and cheese, stuffing, mashed potatoes, buttered rolls, all high-carb foods that will affect your sugar level. Be prepared to know what you will eat before you grab a plate. Roasted turkey breast is a great, low-fat protein.

Handle the sweets. This is where it may be a good idea to bring your own dessert. There’s bound to be holiday cookies, cupcakes and pies, goodies that may be too rich and sugary for you, even in small portions. Carry such healthy desserts as angel food cake and fruit cups to fulfill your cravings. Unsweetened cranberry sauce is also an option.

Exercise. After stuffing yourself plan to go for a walk to burn off the extra calories. In fact, fit in as much physical activity as possible during the holiday season. Make it a family activity and make it fun. Exercise helps stabilize your blood sugar level.

Fuel Up and Play Hard

Low fat milk, yogurt, and fruits are great sources of carbohydrates to help refuel your body after exercise.

Nutrition is critical while training for a mini marathon, a full marathon, or any kind of athletic event. But what are you supposed to eat? There are a million different tips and tricks people try in order to increase their performance.  You don’t need to spend tons of money buying the newest product on the shelf. Believe it or not, you can (and should) eat REAL food like fruit, vegetables, milk, whole grains, and lean meats.

When you are thinking about what to eat while training, the word carbohydrate should pop into your mind. We hear people talk about carbohydrate loading and eating plates full of pasta before an event, but why? The answer: Carbohydrates are needed to fuel your muscles. No matter what your athletic ability–from spectator to elite runner–you should nourish yourself with a nutrient rich diet high in carbohydrates, adequate protein, and low in fat. Carbohydrates are important for not only endurance athletes but also those who train hard day after day and want to maintain high energy.

The amount of calories you need varies from person to person and depends on your age, sex, weight, height, and activity level. During training, you will need to add 100 calories per mile you will be running. The following gives you an idea of where your calories should be coming from for optimal results:

  •  60-65% of your calories should come from carbohydrates, particularly complex carbohydrates. If you eat a low-carbohydrate diet, your muscles will feel chronically fatigued. You’ll train, but not at your best.
  •  10-15% should come from protein (you need 0.5 to .075 grams per pound of your body weight each day)
  •  20-25% of your total calories should come from fats

 If you are a first time Mini-Marathon runner, you may be looking at these amounts and feeling overwhelmed. Basically, you want to eat your meals high in carbohydrates while adding lean protein and healthy fats.

 Here is a sample dinner that would be great while training. (

Food Item                                                                                         Carbs    Calories        

Salmon, baked (3 ounces)            0        175
Brown rice (1 cup)           45        216
Broccoli, steamed (1 cup)                                                                          11          54
Milk, fat-free (8 ounces)           12          86
Lettuce salad with tomatoes and carrots (1 1/4 cups)              3          16
Fat-free Italian salad dressing (2 tablespoons)            2          14
Walnuts (1/4 cup)            4         191

Total                                                                                                              77          752

Some foods are great sources of protein and others are great sources of carbohydrates. Some contain both, such as milk and yogurt. To give you a better idea what you should be eating see the foods listed below:

 Good Carbohydrate Sources:

Potatoes, yams, beans, peas, wheat bread, bananas, low fat milk, yogurt, macaroni, spaghetti, cereal, raisins, apples, bagels, syrup, brown rice, corn, apples, carrots, root vegetables

 Good Protein Sources:

Low fat milk, beans, green peas, lean beef, chicken, fish, eggs, cheese, yogurt, nuts, peanut butter, cottage cheese, tofu and soy products

Carbs, carbs, and more carbs! Carbohydrates provide the fuel for runners–so load up!

Make sure to read the blog next week to see how to fuel your body right before and after the event (Indy Mini). Click here for more information on the Indy Mini Marathon  and for proper shoes and accessories.  Good Luck on your training!