You Can Lose Weight with Fruit and Yogurt Smoothies

Recipes, Ideas, and More!

I'm not excessively overweight, but I could stand to lose twenty or thirty pounds. When I finally made up my mind to lose the weight once and for all, my main goal was to improve the way I feel through exercise and healthy eating. The weight loss would come naturally. I've found a sweet
 and filling treat that has helped me lose weight, and not only is it sweet and tasty, but it's also healthy, and if you love yogurt you should take advantage of the following information.

I look forward to a large yogurt smoothie each and every morning, and it keeps me full until lunchtime. The yogurt smoothies I make are filled with all-natural fruit, low-calorie low-fat yogurt, and fruit juice. I also occasionally add a few goodies to make the yogurt smoothies even more appealing. I feel like I'm cheating on my diet, but I'm really not. So far I've lost seven pounds, and with healthy low-calorie snacks and my yogurt smoothies I'm sure I'll succeed. I have a head start on my New Year's resolution, and so can you!

Making Yogurt Smoothies

The recipe for the original yogurt smoothies I originally made came from the back of a 4-cup Dannon Light & Fit yogurt container. The instructions said to combine ½ cup of fruit, ½ cup of fruit juice, ½ cup of ice, and 1 cup of Dannon Light & Fit yogurt in a blender. I already loved yogurt, and finding this recipe gave me a new and tasty way to eat the fruit I needed with the yogurt I enjoyed. Those who aren't fruit eaters will find this way to eat more fruit easy and delicious, even if they're not trying to lose weight.

The first smoothies I made contained freshly peeled banana, Sunny Delight, because I was out of juice at the time, and Dannon Light & Fit Strawberry yogurt. It tasted great, and this 195 calorie breakfast was almost too filling. This smoothie filled an 8-ounce glass with a little left over in the blender. I couldn't wait to experiment with other types of juice, yogurt, and fruit!




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Fruit and Yogurt can really help you lose weight. Yogurt has many intestinal benefits and it has live microorganisms which helps your digestion.

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Fruit & Yogurt Diet

There is no "official" fruit and yogurt diet, but fans can certainly set up a healthy plan that revolves around these two types of food. All you need to do is supplement your fruits and yogurt with healthy choices, exercise and drink lots of water.

Fruit Basics

1. Most doctors and dietitians would agree that making fruit a staple of your diet is a splendid idea. The best news is there are hundreds of fruits from which to choose, from apples to oranges to grapes to cantaloupe to papaya. Fruit can be sliced, diced, made into liquid form via a juicing machine or eaten as is. The key is to choose fresh fruit, as opposed to frozen or canned; frozen and canned fruits tend to be preserved with sodium and/or sugar.

Yogurt Basics

2. Much like fruit, yogurt comes in a variety of flavors and contains essential vitamins and nutrients. That is, of course, provided you are eating the right kind of yogurt. The best yogurt is low in fat (although not entirely devoid of it) and calories (about 110 to 120 per serving). Non-fat yogurt often contains too much artificial sweetener, which can be at least as bad for you as sugar. Always read the label of ingredients before you purchase yogurt.
Mix & Match

3. No doubt, fruit and yogurt go very well together. Both are best when served cold and when they're sweet in taste. Combined, they make the perfect breakfast--with a 4-to-6 oz. serving of low-fat yogurt, plus pear or peach slices that provide an early-morning pick-me-up.

A Simple Plan

4. Anyone who wishes to make fruit and yogurt the staples of a healthy diet might have the aforementioned low-fat yogurt and piece of fruit for breakfast, followed by another piece of fruit a few hours later as a between-meal snack. Lunch might consist of a salad topped with oranges, cherries and walnuts. A 4 oz. serving of yogurt a little later would likely hold you over until dinner--which could consist of broiled or baked salmon or fish, steamed vegetables and slice of cantaloupe. If you get hungry after dinner, try another piece of fruit.

Diet & Drink

5. A diet centered around fruit and yogurt is heart healthy, and provided you don't overindulge, will lead to quick weight loss. Enhance the diet with protein-heavy servings (such as chicken, fish or eggs) at least once a day, and drink a minimum of six 8 oz. glasses of water each day. Shedding pounds will be easier if you incorporate regular exercise of no less than 30 minutes three times each week.




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Fruit is yogurt is good for our health. It contains live microorganisms which help digestion and avoids internal diseases. It also helps you lose weight in the natural way.

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Crunch n' Fruit Bunch Parfait

2 Crunch bars; crumbled
12 oz. plain, nonfat yogurt
1 cup fruit (your choice)
1 cup different type fruit

In a parfait glass:

Place 1/2 yogurt at bottom, then add 1 crumbled Crunch bar, and 1 cup fruit.

Repeat these steps until glass is full.

Top with whipped cream, if desired.




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Fruit and yogurt parfait is so delicious and easy to assemble. I love to have it everyday especially during summer.

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The Free - All Natural Detox Diet Plan that is safe and easy to follow

It has taken you years to accumulate the unwanted weight. You want to lose fat, not water or protein. Give yourself 12 months to lose it with our detox diets and detox products. That is the proper way to weight loss management without unhealthy side effects, This way the weight will stay off for good.

Rather than following an extreme raw foods diet plan that limits just about every food except fruit and vegetables while at the same time requiring you to swallow a nasty tasting drink every day, this diet plan is safer and more sensible. Additionally this diet wont leave you short on nutrients.

Remeber; 98% of diets fail because of insufficient time for the body to loose fat.
Foods to include in our detox diets menu
Your free detoxification diet menu can include:

* Fruit – your diet plan can include any fruit including fresh, frozen, dried or canned in natural fruit juice. This includes apples, bananas, pears, oranges, grapefruit, satsuma's, sultanas, raisins, pineapple, mango, kiwi fruit, strawberries, raspberries, blackcurrant's, nectarines, peaches, melons, star fruit etc
* Fruit juice – either make homemade fruit juices or smoothies from fresh fruit, or drink ready-made juices. Make sure ready-made juices are labeled as being ‘pure’ or ‘unsweetened’.
* Vegetables – eat any vegetables including fresh, frozen or canned in water (without salt added). This includes carrots, onions, turnip, swede, sprouts, cabbage, peppers, mushrooms, sweet corn, peppers, leeks, courgette's, broccoli, cauliflower, salad, tomatoes, cucumber, spring onions etc
* Beans and lentils – eat any beans, including those that have been dried or canned in water. This includes red kidney, haricot, cannelloni, butter, black eye, pinto, red lentils, green lentils and brown lentils
* Tofu and Quorn
* Oats – sprinkle oats over fresh fruit or use to make porridge, sweetened with honey and fresh fruit
* Potatoes – all types
* Brown rice and rice noodles
* Rye crackers, rice cakes and oatcakes
* Fresh fish – eat any fresh fish including cod, plaice, mackerel, salmon, lobster, crab, trout, haddock, tuna, prawns, Dover sole, red mullet, halibut, lemon sole, monkfish, swordfish etc. Canned fish in water is suitable too e.g. salmon or tuna
* Unsalted nuts – eat any including Brazil, peanuts, almonds, cashew, hazel nuts, macadamia, pecans, pine nuts, pistachio, walnuts etc
* Unsalted seeds – eat any including sunflower and pumpkin
* Plain popcorn – without sugar or salt
* Live natural yogurt
* Extra virgin olive oil and balsamic vinegar
* Garlic, ginger and fresh herbs
* Ground black pepper
* Honey
* Water – at least 2 liters a day. Tap or mineral water is fine.
* Herbal or fruit teas

Foods to avoid during your detox diet plan

* Red meat, chicken, turkey and any meat products like sausages, burgers, and pate
* Milk, cheese, eggs, cream
* Butter and margarine
* Any food that contains wheat including bread, croissants, cereals, cakes, biscuits, pies, pastry, quiche, battered or bread crumbed foods, etc
* Crisps and savory snacks including salted nuts
* Chocolate, sweets, jam and sugar
* Processed foods, ready meals, ready-made sauces and takeaways
* Alcohol
* Coffee and tea
* Sauces, pickles, shop bought salad dressing, mayonnaise
* Salt
* Fizzy drinks and squashes, including diet versions

Detox Plan Diet Breakfasts Menu

* Banana porridge
Porridge made with water and topped with natural yogurt, banana, raisins and sweetened with honey.
* Fruit salad with yogurt and oats
Fresh fruit salad with natural yogurt and a sprinkling of oats.
* Fresh fruit smoothie
Fruit smoothie made from fresh fruit, natural yogurt and honey to sweeten if needed.
* Muesli and yogurt
Homemade muesli made from oats, seeds, nuts and dried fruit served with natural yogurt
* Fresh fruit and yogurt
Fresh fruit and a pot of natural yogurt sweetened with honey.

Detox Plan Diet Lunches

* Vegetable soup and oatcakes
Large bowl of vegetable or lentil soup (either homemade or supermarket ‘fresh’) with oatcakes.
* Tuna and sweet corn jacket potato and salad
Jacket potato topped with tuna (canned in water) mixed with sweet corn and natural yogurt and served with salad.
* Mediterranean salad with rice cakes
Rice cakes served with rocket, avocado, tomatoes, fresh basil and black pepper. Plus a handful of unsalted nuts.
* Guacamole with crudités
Homemade guacamole made from avocado, lemon juice, fresh chili, tomatoes and garlic served with vegetable crudités and oatcakes.
* Tzatziki with crudités
Homemade tzatziki made from natural yogurt, garlic, cucumber and lemon juice served with vegetable crudités and oatcakes.
* Avocado and prawn salad
Fresh avocado served with prawns, salad, balsamic vinegar and lemon juice.
* Jacket potato with grilled cod
Grilled cod fillet served with jacket potatoes and lightly steamed vegetables.

Detox Plan Diet Dinners

* Chinese vegetable stirfry
Stir fry a selection of vegetables such as bok choi, spring onions, mushrooms, bamboo shoots and bean sprouts in a little olive oil with garlic and ginger. Serve with brown rice.
* Baked salmon with jacket potato
Bake a salmon fillet and serve with a jacket potato and steamed vegetables.
* Tuna and prawns with noodles
Gently fry a selection of vegetables such as onions, mushrooms, peppers, courgette and leek in a little olive oil. When lightly browned, add a handful of prawns. Cook for a few minutes, and then add canned tomatoes, tomato puree, black pepper and tuna canned in water. Bring to the boil and simmer until the sauce thickens. Serve with rice noodles.
* Sweet and sour stir fry with rice
Gently fry a selection of chopped vegetables such as onions, peppers, baby sweet corn and mushrooms. Add canned pineapple (in fruit juice), canned tomatoes, tomato purée, white wine vinegar and honey. Bring to the boil and simmer until the sauce has thickened. Serve with brown rice.
* Potato and bean casserole
Gently fry a selection of typical casserole vegetables such as onion, carrots and parsnip in a little olive oil with garlic. When browned, add diced potato and fry for a few minutes. Add fresh vegetable stock, black pepper and your favorite beans. Bring to the boil and simmer until the casserole thickens.

Detox Plan Diet Snacks

* Fresh fruit or fresh fruit salad
* Natural yogurt mixed with honey
* Plain popcorn
* Handful of unsalted nuts or seeds





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It's nice to stay healthy, fruit and yogurt can help you have a healthy lifestyle so I encourage you to include it in your everyday menu plan.

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Yogurt is the Perfect Diet Food And a Recipe for Blueberry Yogurt Soup

Ok, most of you that already lead healthier overall lifestyle than me knew that yogurt could be part of a health diet/weight loss plan, but the yogurt as "the perfect diet food?" Who would have though that?

So, are we all going to rush out to the grocery store and stock up on yogurt today? I don't know, but if you do there could some terrific benefits for diet attached to consuming yogurt. If you have the discipline to do this, you could literally watch the pounds melt away.

The University of Tennessee conducted a study of overweight people that found that when they ate three servings of yogurt daily, they lost 22% more weight, 61% more body fat and a whopping 81% more abdominal fat over a 12 week period. These results were compared against those of people that ate the same number of calories, but did not consume any dairy as part of their regimen.

Since muscle helps to burn calories, the study shows that by eating a diet high in dairy foods, you will lose more fat, while at the same time protect muscle.

I have saved what I think is the best for last. As part of the "healthier lifestyle" going on in our home, blueberries have become a big part of this as they are loaded with some sort of health benefit I'm told, just kidding the benefit is, well I uh, hang on I'll ask my wife. All kidding aside, my wife uses blueberries for a variety of purposes , and "Cooking Smart for a Healthy Heart" from Readers Digest, we came across a great recipe for something I just can't wait to try, probably next summer, but this one is a keeper, "Blueberry Yogurt Soup."

You heard me right, Blueberry Yogurt Soup. The ingredients are 3 tbs. of sugar, 1 tsp of grated lemon zest (what the heck is zest?), 1/8 tsp of allspice (not old spice), 2 bags of blueberries (12oz each), 1 1/4 cups of plain low-fat yogurt and 2 tbs. of fresh lemon juice.

There are only three steps to making this into what sounds perfectly delicious to me. First, in a small skillet sugar, lemon zest, allspice and 1 cup water are combined over a medium heat. You bring this to a boil and then cook it for an additional minute to dissolve the sugar.



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Yogurt can help you lose weight and it is really healthy and good for digestive system. Always include it in your diet and you'll definitely lose weight easily.
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Real Men Love Yogurt: Here's Why!

Yogurt is not just for women. Many of the nutritional benefits of yogurt that women enjoy apply to men as well. There are a few different and important ones too.

* The Yogurt Diet: calcium from dairy products helps men lose weight especially around the middle. Get 1200 mg of calcium per day for the most effective results. Click here for information on the Stonyfield Farm Diet for Weight Loss.

* Yogurt as part of a low fat diet helps to lower cholesterol. Additionally, Lactobacillus acidophilus, a live active culture in many yogurts, has been shown to lower cholesterol.

* Cultured soy, like Stonyfield Farm O'Soy, provides 7 grams of soy protein, which helps to lower cholesterol and other blood fats, and has been shown to lower risk of prostate cancer. See Soy, what's new? to learn more.

* Yogurt helps promote good digestive health because it contains live active cultures. Stonyfield Farm yogurt has six added probiotics or cultures, which enhance digestion, improve nutrient absorption, fortify the body's natural defenses and prevent the growth of pathogenic bacteria. Probiotics also help with lactose intolerance and prevent or curtail diarrhea. L reuteri is well known for its antimicrobial strength and at combating both viral and bacterial infections, so it is an impressive immune booster. Stonyfield Farm is the only U.S. yogurt brand to offer L. reuteri in its products.

* Calcium from low fat dairy products along with a diet high in fruits and vegetables has been shown to lower blood pressure as significantly as medication. This is the DASH diet: Dietary Approach to Stop Hypertension. One in four Americans has high blood pressure. Isn't it reassuring to know that not only medication is effective? The National Institutes of Health, (NIH) funded studies support this finding. Click here for more info.

* Yogurt as part of a quick, high-protein meal before a morning workout is a means for maximum muscle gain after lifting weights. Here you're looking for a quick blast of protein--to keep you energized and alert--and good carbs, which provide long-burning fuel for your muscles. In addition to the protein in yogurt, eating whole grains and fruit provides you with immediate fuel for lifting, plus fiber to help regulate blood-sugar levels and keep your energy high. You can drink a Stonyfield Farm Smoothie, add yogurt to a high fiber cereal or make a quick shake in the blender. It's easy to digest and it helps hydrate you. Try yogurt, fresh fruit and orange juice. (Yogurt tip: Don't dump that liquid off the top--it's whey, and it contains calcium and protein, so stir it in.) Nourishing, delicious yogurt is high in potassium, which also replenishes after exercise. Click here for more on Sports Nutrition.

* High-protein foods like yogurt are good sources of amino acids, such as tyrosine. The body uses tyrosine to create a chemical called norepinephrine, which helps you think and react more quickly, and feel more motivated, attentive and mentally energetic. Click here for a discussion on Foods and Moods

* Men get osteoporosis too. Women have more significant hormone losses at mid-life than men do, but by age 65 or 70 men and women are losing bone at the same rate. Each 6oz. serving of Stonyfield Farm yogurt provides 25-35% of your daily calcium requirement! And just two Stonyfield Farm 2-a-Day yogurts provide 100% of what an adult man or woman needs every day.

Now you know in detail why yogurt is definitely not just for women. Not only is it a great addition to any meal or snack, but the health benefits for men are significant.




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Yogurt is good for everybody. It has live microorganisms which helps our digestive system and prevents intestinal diseases.

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The Seven-Day Plan for a Heart-Smart Diet (Continuation)

Lunch Options:

* Day 1
Soup and pita bread: A bowl of noncreamy, vegetable-based soup (approximately 2 cups)—try tomato, minestrone, lentil, chicken noodle, vegetarian chili, tomato rice, etc.—you'll need to avoid the versions that use cream, whole milk, or cheese in the ingredients. With that, 1 regular-size whole-wheat pita bread and a vegetable salad with 1 tablespoon of vinaigrette dressing (or 1 teaspoon olive oil and unlimited vinegar).
* Day 2
Sandwich and salad: 3–5 ounces of lean turkey breast, grilled chicken, lean ham, or low-fat tuna salad—on 2 slices of whole-wheat or rye bread, with 1 slice low-fat cheese, lettuce, tomato, and mustard, catsup, barbecue sauce, or low-fat mayonnaise. With that, one side salad with 1 tablespoon of vinaigrette dressing (or 1 teaspoon of olive oil and unlimited vinegar).
* Day 3
Grilled fish and vegetables: 3–4 ounces of grilled or barbecued chicken breast (no skin)—or any type of grilled fish with a side of steamed or lightly grilled vegetables (2 cups)—plus a medium sweet potato. Day 4 Japanese food: A salad with ginger dressing (go easy), an order of edamame (soybeans), plus 4 pieces of sushi and 5 pieces of sashimi. Use low-sodium soy sauce and unlimited fresh ginger.
* Day 4
Japanese food:A salad with ginger dressing (go easy), an order of edamame (soybeans), plus 4 pieces of sushi and 5 pieces of sashimi. Use low-sodium soy sauce and unlimited fresh ginger.
* Day 5
Chinese food: An order of steamed chicken or tofu with mixed vegetables. Ask for the garlic sauce on the side and use 1–2 tablespoons on your dish, then sprinkle additional low-sodium soy sauce— plus ½ cup of brown rice.
* Day 6
Large salad entree: Unlimited raw vegetables—topped with 3–5 ounces plain tuna, grilled salmon, grilled shrimp, chicken breast, turkey breast, or tofu—plus 1/2 cup of chickpeas, beans, or corn—plus 1 tablespoon of chopped walnuts—and 2–3 teaspoons of olive oil and unlimited vinegar. Also, 1 whole-wheat pita.
* Day 7
Potato and chili: Plain baked potato with 2 cups of vegetarian chili and low-fat sour cream.

Afternoon snack options (choose only one):

* Fresh fruit
* 1 ounce nuts
* 1 cup edamame (soybeans in the pod)
* Baby carrots and salsa
* Any of the morning snacks

Drink water or noncaloric, flavored seltzers throughout the day.

Dinner guidelines: Choose one from each category:

* Appetizers: Salads (use olive oil and vinegar, or vinaigrette), or shrimp cocktail with red sauce, or mussels marinara, or steamed artichokes, or sliced tomatoes, or vegetables (mushrooms, asparagus, etc.).
* Entree: 5 ounces of grilled/broiled/baked chicken breast, fish, seafood, tofu, turkey breast, lean pork, (red meat 1 time per week; however, you can have buffalo and venison more frequently), veggie burgers, turkey burgers, or soy burgers.
* Unlimited vegetables: Anything goes! Steamed or lightly grilled with olive oil or vegetable oil, or with plant sterol margarine spread.
* Starch: ½–1 cup of whole-grain starch; brown rice, couscous, or whole-wheat pasta with olive oil or marinara sauce, or small sweet potato.
* Optional alcohol: 1 glass of red or white wine.
* Dessert options: Fresh fruit, or a scoop of fruit sorbet, or 6–8 ounces of a low-fat frozen yogurt or light ice cream. Also, you may choose to have any frozen low-fat pop that is 100 calories or less.
* Lots of seltzer water or any other type of water with your dinner.



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Having a daily plan helps you to have a more healthy lifestyle. We should make sure that we take good and healthy food like fruit and yogurt.

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The Seven-Day Plan for a Heart-Smart Diet

To help you follow a heart-smart diet, here's a seven-day food plan that incorporates lean proteins and low-fat dairy products, unsaturated fats, loads of fresh fruit and vegetables, and plenty of fiber. Plus, it's easy to follow. This meal plan is based on approximately 1,800 calories, so if your doctor recommends you lose weight, you may need to scale down portions and trim off a few foods. On the other hand, if your weight is stable (or you could stand to gain a few pounds), increase the lean protein portions and add some more olive oil, fruits, and veggies.

Seven-Day Food Plan

Breakfast options:

* Day 1
Oatmeal and fruit: 1 serving of oatmeal (½ cup dry oatmeal) prepared with water, 3 tablespoons of raisins, or 1 banana, or 1½ cups of berries or melon—mixed with 1 tablespoon of ground flaxseeds—plus 1 slice of whole-wheat bread, toasted and topped with a spread of plant sterol or stanol margarine (e.g., Benecol or Take Control).
* Day 2
Cereal/milk/fruit: 1 cup high-fiber cereal (any brand that provides 5+ grams fiber and 120 calories or less per serving)—1 cup skim, 1% low-fat milk or soymilk—plus 1 serving of any type of fruit (½ banana, 1 cup berries, or 2 tablespoons of raisins)—plus 1 slice of whole-wheat toast, topped with a spread of plant sterol or stanol margarine (e.g., Benecol or Take Control).
* Day 3
Tomato/cheese toast with fruit: 2 slices of whole-wheat bread, toasted and topped with tomato slices and 2 slices of melted low-fat or nonfat cheese—plus 1 serving of any type of fruit.
* Day 4
Egg white omelet: 5 egg whites, or a small container of egg substitute, with any kind of vegetable thrown in (for example: onion, tomato, and pepper)—use nonstick cooking spray to fry eggs—plus 2 slices of whole-wheat toast with a spread of plant sterol or stanol margarine. Also, you have the option of 1 fruit serving.
* Day 5
Yogurt and fruit: One container (8-ounce) of nonfat, flavored yogurt (or 1 cup 1% cottage cheese)—mixed with 1 serving of any type of fruit—plus 2 tablespoons ground flaxseeds and 2 tablespoons wheat germ—plus 1 slice of whole-wheat toast, with a spread of plant sterol/stanol margarine.
* Day 6
Toast/tomato/salmon with fruit: 2 slices of whole-wheat toast topped with a thin spread of light cream cheese, sliced tomato, and salmon. Also, 1 serving of fruit.
* Day 7
Soy/Fruit smoothie: 1 cup soymilk mixed with 1 cup frozen strawberries, 1/2 banana, and ice cubes; place in a blender and mix. With 1 slice of whole-wheat toast topped with 2 teaspoons of natural peanut butter.
* Breakfast beverages: Coffee or tea with skim milk—and of course, water. Try to avoid all fruit juice.

Morning snack options (choose only one):

* 1 piece of fruit, with 1 slice of low-fat cheese, or tofu cheese
* 1 sliced apple with 1 teaspoon of natural peanut butter
* Small bag of oat bran pretzels
* 1 ounce of walnuts or almonds
* Nonfat flavored yogurt (8-ounce container)
* 1 cup baby carrots with 2 tablespoons hummus
* Large pear


Continuation on my next post..


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You should try this seven-day plan. Adding yogurt and fruit in your diet will help you lose more weight.

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Yogurt Diet Plan

A yogurt diet plan, if used sensibly and combined with exercise, can assist dieters with losing weight, sometimes quickly. Yogurt is high in protein and low in fat, inexpensive and for the most part filling. It comes in many different flavors: strawberry, blueberry, cherry, peach, coconut, key lime pie and more. It also is available in many sizes, from ready-to-go 5 oz. servings to half-gallons.


Nutritional Considerations

1. A 4 oz. serving of yogurt contains no more than 110 calories, 2 grams of fat, 17 to 20 grams of sugar, 4 or 5 grams of protein and more than 200 milligrams of potassium. Yogurt is not a good pick for people who are on low-carb diets, as a 4 oz. serving can contain up to 20 grams of carbohydrates. Yogurt can also be fairly high in sodium, so check the ingredients before deciding on a brand.

Plans

2. Following a yogurt diet plan doesn't mean eating only yogurt. It means two or three servings per day, with healthy choices complementing the yogurt. For instance, breakfast may consist of yogurt and an apple, followed by a lunch of salad and a yogurt, followed by a sensible dinner of broiled chicken or fish and a salad. That may be followed by an after-dinner snack of another serving of yogurt or fruit. If you wish to eat only yogurt and fruit, it is still recommended that you get most of your calories from the fruit and stick to no more than four servings per day of yogurt.
Other Ideas

3. Yogurt is a good way for people who are lactose intolerant to enjoy cereal, by using the yogurt to replace milk. A low-fat, high-fiber cereal and yogurt can be instituted as part of a yogurt plan. Dieters may also want to dip sliced apples in their yogurt or mix healthy nuts (pecans, pistachios) into their yogurt. You can even coat chicken in plain yogurt before baking.

Work It Off

4. Yogurt diets, like most eating plans, work best if accompanied by exercise. Walking, running, weightlifting and swimming are just a few ideas to help burn calories while eating a diet rich in yogurt. The key is to exercise regularly and drink plenty of water (up to eight 8 oz. glasses per day). The yogurt diet provides plenty of nutrients and gives you lots of energy during workouts.



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You should exercise and have a diet plan. You will lose more weight if you combine exercise and yogurt diet.

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Foods To Fight Allergies

Cooking with oils that contain Omega-3 fatty acids: Canola oil and olive oil are a rich source of Omega-3 fatty acids. They include eicosapentaenoic acid (EPA) and gamma-linoleic acid (GLA). Both EPA and GLA have anti-inflammatory properties and can suppress reactions to inflammatory chemicals like histamines and prostaglandins, and substantially improve allergic conditions. EPA is also present in flaxseed oil, walnut oil, borage oil, evening primrose oil and salmon. Eating nuts like almonds, sunflower seeds and walnuts help because of the Omega-3 fatty acids that they contain.

Eating colored vegetables and fruits: Colored fruits and vegetables are a rich source of anti-oxidants and also contain anti-inflammatory substances. They help normalize immune system balance. For e.g. the red skin of apples contains guercetin, a flavonoid. Flavonoids are widely used to treat allergies. So an apple a day can keep allergy away!

Yogurt: Yogurt is a wonder medicine that contains bacteria that are beneficial to the intestinal tract and can help skin allergies by balancing good and bad bacteria in the colon. It is believed to work well with childhood eczema. Unless you are allergic to milk products, eating lots of yogurt helps improve your allergic condition. A study in California University revealed that yogurt could relieve allergic symptoms by as much as 90%!

Drinking fruit juice: Pure fruit juices are rich in anti-oxidants and like colored fruits also work well with allergies. Avoid fruit cocktails that contain corn syrup.

Fiber-rich diet: Fiber in the diet has a cleansing effect on the colon and can rid the body of toxins. See that your diet includes whole grains, oats, nuts, and seeds and fresh fruits and vegetables. The fiber in them will help alleviate allergies, particularly food allergies that are related to the gastro-intestinal tract.

Zinc-rich foods: Studies have revealed zinc-deficiency in asthmatic people. Including zinc-rich foods like tofu, yogurt, oysters, crab, chicken and dark meat of turkey in your diet can help.

Local honey: If you are prone to pollen allergy it is wise to start eating a teaspoon or two of locally grown honey, as this will help you develop some immunity to the local pollen before the full-blown season comes on. This is because bees that collect honey from local plants can incorporate some pollen in the honey they collect.

Eat foods that contain anti-histamines: Foods like onion and garlic contain naturally occurring anti-histamines and can counter an allergy attack.

Drinking hot liquids and spicy soups: Hot liquids relieve congestion in the chest. Soups can help. Marshmallow root is also a good decongestant. Drinking a spicy soup can help. Adding spices like ginger, cayenne pepper and onion to soups can help clear nasal passages and reduce mucous secretions. Green tea is also beneficial because it contains anti-oxidants and other allergy relief substances.

Gelatin: Gelatin prevents mild allergies as it helps heal the stomach by coating its lining so as to prevent further allergies. It can be ingested through a soup.

Natural herbs: Licorice root tea, Astragalus, Capsicum and Eyebright are products that are generally recommended for treating allergies the natural way.

NAET to detect allergies: Nambudripad’s Allergy Elimination Technique or NAET is a holistic technique discovered and developed by Dr. Devi Nambudripad. NAET can help desensitize the immune system to allergens and also treat the reactions caused. It is a combination of various techniques including kinesiology, chiropractic, acupuncture, nutrition and more, to treat and eliminate allergies, by desensitizing the immune system to allergens.

The remedies above can be beneficial for handling allergies. Most of them being natural are safe and harmless.



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Can you believe it? Yogurt can cure allergies. Yes, it really can because of it's live bacteria that balances good and bad bacteria.

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Fruit & Yogurt Diet

There is no "official" fruit and yogurt diet, but fans can certainly set up a healthy plan that revolves around these two types of food. All you need to do is supplement your fruits and yogurt with healthy choices, exercise and drink lots of water.

Fruit Basics

1. Most doctors and dietitians would agree that making fruit a staple of your diet is a splendid idea. The best news is there are hundreds of fruits from which to choose, from apples to oranges to grapes to cantaloupe to papaya. Fruit can be sliced, diced, made into liquid form via a juicing machine or eaten as is. The key is to choose fresh fruit, as opposed to frozen or canned; frozen and canned fruits tend to be preserved with sodium and/or sugar.

Yogurt Basics

2. Much like fruit, yogurt comes in a variety of flavors and contains essential vitamins and nutrients. That is, of course, provided you are eating the right kind of yogurt. The best yogurt is low in fat (although not entirely devoid of it) and calories (about 110 to 120 per serving). Non-fat yogurt often contains too much artificial sweetener, which can be at least as bad for you as sugar. Always read the label of ingredients before you purchase yogurt.

Mix & Match

3. No doubt, fruit and yogurt go very well together. Both are best when served cold and when they're sweet in taste. Combined, they make the perfect breakfast--with a 4-to-6 oz. serving of low-fat yogurt, plus pear or peach slices that provide an early-morning pick-me-up.

A Simple Plan

4. Anyone who wishes to make fruit and yogurt the staples of a healthy diet might have the aforementioned low-fat yogurt and piece of fruit for breakfast, followed by another piece of fruit a few hours later as a between-meal snack. Lunch might consist of a salad topped with oranges, cherries and walnuts. A 4 oz. serving of yogurt a little later would likely hold you over until dinner--which could consist of broiled or baked salmon or fish, steamed vegetables and slice of cantaloupe. If you get hungry after dinner, try another piece of fruit.

Diet & Drink

5. A diet centered around fruit and yogurt is heart healthy, and provided you don't overindulge, will lead to quick weight loss. Enhance the diet with protein-heavy servings (such as chicken, fish or eggs) at least once a day, and drink a minimum of six 8 oz. glasses of water each day. Shedding pounds will be easier if you incorporate regular exercise of no less than 30 minutes three times each week.




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Fruit and yogurt is good for your body. It also helps in losing some weight, it helps you're digestion and avoid the risk of intestinal problems.

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Fruit Yogurt Popsicles Recipe

Ingredients

* aluminum foil wrap .
* 2 tbsps honey .
* 4 paper c, 5 oz size .
* 1 c plain yogurt .
* 1 c fresh fruit or frozen fruit, your choice of blueberries, strawberries, cherries, etc .
* 4 wooden popsicle sticks or plastic spoons


Directions

* Step #1 Place the yogurt, fruit (slightly thawed if using frozen) & honey in a mixer.
* Step #2 Blend to desired consistency (some kids like the fruit chunky & others like it smooth).
* Step #3 Pour into paper c, filling them 3/4 full.
* Step #4 Cover up the c with foil wrap.
* Step #5 Make slits in the center of the foil wrap covers & insert the popsicle sticks.
* Step #6 Put in the freezer for about 5 hrs or until frozen solid.
* Step #7 When ready, peel off the paper c & eat.
* Enjoy the Fruit Yogurt Popsicles recipe




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Everybody will surely love these healthy and yummy popsicles. It's very easy to assemble, you can do it anytime you want.

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5 Ways to use yogurt as a nutritious substitute

Yogurt is one of the most versatile foods, especially for children who love dips and toppings. It can be used as a substitute for many high-fat foods. Here are some suggestions.

1. Use yogurt in place of mayonnaise. Non- fat, plain yogurt contains less than ten percent of the calories, less than one percent of the fat, and around three percent of the cholesterol of an equal amount of regular mayonnaise. Combining equal amounts of low-calorie mayonnaise and lowfat yogurt works well for many dishes, including potato salad, coleslaw, pasta salad, tuna salad, dips, and appetizers.

2. A favorite with toddlers. Yogurt makes a tasty and nutritious dip for toddlers, who love to dip their exploring fingers into new foods. It is also a favorite topping for toddler foods and a time-honored bait to entice toddlers to try new foods. (See Nibble Tray)

3. Try whole plain yogurt as a healthy alternative to sour cream. It is much lower in calories, fat, and cholesterol. If you're adding it to a sauce in place of sour cream, heat it over very low heat so it doesn't curdle. After a while, switch to lowfat.

4. Try yogurt in baking recipes. Plain yogurt can often be substituted for milk, buttermilk, or sour cream in recipes for waffles, pancakes, and muffins.

5. Substitute yogurt for ice cream. Yogurt shakes and smoothies are a low-fat alternative to ice cream (See School-Ade recipe).

NUTRIMYTH: Frozen yogurt is always a healthy substitute for regular yogurt.

Not all frozen yogurts are created equal. Quality frozen yogurt will have at least 10 million live and active cultures (LAC) seal. The LAC seal signifies that the frozen yogurt has at least that amount of live and active cultures. While it has less live and active cultures than regular yogurt, frozen yogurt is still a good source of live and active cultures, calcium, and a delicious hot weather treat.



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You can replace your regular snacks with yogurt, it's very delicious and nutritious. It can also help you get the slimmer body you wanted.

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6 Health benefits of Lactobacteria

Healthy bacteria reside in everybody's colon, and in return for food and a warm place to live these resident bacteria contribute to your health. One of the most intestinal-friendly resident bacteria is the family of lactobacteria, so-called because they thrive on lactose sugars. The resident germ you will read most about is L.acidophilus, which means "acid- loving," because these organisms grow best in an acidic intestinal environment. Here are some healthy things these bacteria do for your body:

1. Improve digestion. Lactobacteria, as the name implies, help digest the lactose in dairy products, preventing lactose overload, and lessening problems with lactose intolerance. Lactobacteria also help with the absorption of valuable nutrients and stimulate peristalsis, the movement of food through the intestines that leads to regular bowel movements.

2. Manufacture vitamins. Like rich soil grows vitamin-rich foods, lactobacteria produce B-complex vitamins, along with vitamin K.

3. Manufacture nutrients. Friendly bacteria help manufacture essential fatty acids called short chain fatty acids (SCFA). These are valuable nutrients for intestinal cells and also produce cancer-fighting substances.

4. Boost immunity. Lactobacteria inhibit the growth of harmful bacteria and fungi, such as candida (yeast). They help keep the intestinal environment acidic and compete with harmful bacteria and the toxins they produce. They even produce hydrogen peroxide, which has a natural antibiotic effect.

5. Protect against carcinogens. Lactobacteria bind potential carcinogens, preventing them from damaging cells. L.bulgaricus, the main lactobacillus used in yogurt, has anti-tumor properties. Specifically, lactobacteria bind heavy metals and bile acids, which are potential carcinogens. These bacteria inhibit the growth of nitrate-producing bacteria (nitrates can be a carcinogen). They also metabolize flavanoids, producing natural anti-tumor substances.

6. Protect against cardiovascular disease. Lactobacteria help regulate cholesterol and tryglyceride levels in the blood.

Be kind to the bugs in your bowels. They do good things for you.

NUTRITIP: YOGURT FOR BREAKFAST

A nutriperk in yogurt could theoretically improve school performance by perking up the brain. Yogurt is relatively high in the amino acid tyrosine (a neurostimulant) and low in the amino acid tryptophan (a neurosedative). Add yogurt to other brain foods, such as flax oil (for brain-building fatty acids) and soy foods (for protein and blood-sugar stabilization), and you have three synergistic foods that form the basic ingredients for our School-Ade recipe. I have personally felt the effects of this nutriperk by drinking a smoothie with these three basic ingredients each morning before I go to work. (See Brainy Breakfasts)



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Yogurt contains healthy bacteria that is good in our system. It improves our digestion and boost our immune system. That's very helpful and good for our body.

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How to buy the healthiest yogurt: 5 Tips

As when you purchase any food, read the label, both the "Nutritional Facts" panel and the list of ingredients. Look specifically at the following:

1. The best nutritional deal is plain yogurt, which has only two ingredients: live cultures and milk (whole milk, low-fat, or skim). The longer the ingredients list, the more calories you get and the less yogurt nutrition. In some highly-sweetened containers of yogurt, you're getting more calories in the sweetener than you are in the yogurt. Be sure to read the protein and sugar values on the nutrition panel. The higher the protein and the lower the sugar content, the more actual yogurt you're getting in the container. You can make fun flavored yogurts with your kids that please their tastebuds and give you control over the contents of the yogurt.

BEST YOGURT
Contains only live and active cultures and milk. Stonyfield's Organic Yogurts.

OKAY YOGURT
Contains live and active cultures , milk, and some filler ingredients.

DON'T-EVEN-BUY YOGURT
It might as well be pudding if it says "heat treated" on the label, and it may contain added sugar and stabilizers - and more!

2. The calcium content. The best yogurts provide 35 to 40 percent of the recommended dietary allowance for calcium in an 8-ounce container. Once the calcium gets below 30 percent of the DV, it's a good bet that the container is filled with a lot of less-nutritious filler.

3. Stonyfield's Organic Yogurts - the one we recommend - has the highest level of live and active cultures besides containing inulin.

Avoid yogurt that says "heat treated after culturing" on the label. This means that the yogurt was pasteurized after the healthful organisms were added, which dilutes the health benefits of the yogurt. Pasteurization deactivates the lactase and kills the live cultures, thereby obliterating two health benefits of yogurt. Heat- treating yogurt trades economic gain for nutritional loss. It prolongs the shelf life, but spoils its nutrition and health-food value. Lactose-intolerant persons who can tolerate yogurt containing live and active cultures may not be able to digest yogurt that has been heat treated. Yogurt-based salad dressings and yogurt-covered raisins, pretzels, and candy typically do not contain live and active cultures.

The National Yogurt Association has been urging the FDA not to allow products that do not contain live and active cultures to be called "yogurt."

4. Yogurt terms to watch for. There's a dizzying array of yogurts in the supermarket dairy aisle. Here's a key to the different types.

* Whole milk yogurt contains approximately 7 grams of milk fat per 8-ounce serving.
* Lowfat yogurt contains between 1 and 4 grams (0.5% to 2 %) of milk fat per 8-ounce serving.
* Nonfat yogurt contains less than 1/2 gram (less than 0.5%) of milk fat per 8-ounce serving.
* In Swiss or custard-style yogurt, fruit and yogurt are mixed together. To insure firmness, a stabilizer, such as gelatin, may be added. This is also called "blended yogurt." Swiss yogurt is fermented in vats and then transferred to cups. This process breaks the gel, so that artificial binders and stabilizers must be added.
* Fruit-added or plain yogurt has a runnier consistency. The whey, the clear liquid at the top, should be stirred into the solids.
* Yogurt also comes in liquid form, called "kefir," which may contain added sweeteners such as corn syrup.
* Heat-treated. Some yogurt manufacturers market "heat-treated yogurt" to prolong shelf life or decrease tartness and produce a more pudding-type texture. While perhaps more appealing to some, the heat treatment of the yogurt after the cultures have been added kills much of the health benefits of the yogurt.

5. The benefits of plain yogurt. Ounce for ounce, plain yogurt is more nutritious than fruit-added preparations. Notice the differences on the labels:

* Plain yogurt contains around one-half of the calories of the same amount of fruit-added yogurt.
* Plain yogurt contains almost twice the amount of proteins.
* Plain yogurt contains fewer fillers.
* Plain yogurt contains more calcium.
* Plain yogurt contains no added sugar.

If plain yogurt doesn't appeal to you, buy plain yogurt and flavor it with your favorite fruit. This way you control the sweeteners.



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There are several fruit yogurts available in the market you can try it. Yogurt is good for the body so you better include it in your groceries list.

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Yogurt Fruit Dip Recipe - The Nutritional and Health Benefits

Yogurt fruit dip recipes are much healthier than a marshmallow fluff fruit dip or dipping fruit in chocolate. This may sound like heresy to some folks but it's true.

Health Benefits Of Yogurt

One of the most important health benefits of yogurt is the fact most yogurts have "active cultures." This means it has live bacteria in it. Don't get grossed out! It's OK. The live bacteria in most yogurts are the "good" bacteria your body needs to function correctly to stay healthy. Before buying yogurt you should check the label on side of the package to make sure it lists "live active culture" or similar wording.

Any mention of "yogurt" in this article will be referring to products with active cultures. Yogurt without active cultures is not as useful to your body. If you have the choice, doesn't it make sense to buy the yogurt with active cultures instead of those without? Of course it makes sense. Especially when you consider they cost almost exactly the same. So, what type of conditions may yogurt be valuable in helping?

Yogurt Consumption Discourages Vaginal and Bladder Infections

After completing antibiotic therapy for a bacterial infection you should consume yogurt to restore beneficial gut bacteria. Why? Because antibiotics kill the "good" gut bacteria the same as they destroy the "bad" bacteria making you sick. It is well established that bladder infections commonly occur after a regimen of antibiotic therapy. This is because the good bacteria are wiped out leaving fertile ground for bad bacteria to colonize, multiply, and create a secondary infection after the killing effects of the antibiotic are gone.

Consuming yogurt may discourage a secondary infection from occurring. It is helpful because it restores good bacteria, which offers a protective presence. This wards off the bad bacteria. Think about this for a moment. If good bacteria are living on every space available because you ate yogurt with active cultures (or took specialized "good gut bacteria" from the pharmacy) then there is less room for bad bacteria to gain a foothold. The good bacteria literally squeeze out the bad.

One study of diabetic women revealed that yogurt consumption helped their vaginal area maintain a more acidic environment. This area of the female body is naturally more acidic to create an inhospitable environment for bacteria, viruses, or fungi. The less favorable the growing conditions the less growth of these unwanted organisms occurs. In this study the increased acidity caused by yogurt consumption discouraged the growth of Candida (yeast). Yeast infections are common in diabetics but eating yogurt decreased its occurrence.

In addition to helping fight certain infections, yogurt may be helpful with conditions such as constipation, chronic diarrhea, and inflammatory bowel disease. It appears the active cultures are responsible for these beneficial effects. Going natural is the best way to reap the most benefits from yogurt.

Yogurt Contains Calcium and Protein

Because yogurt is made from milk and other dairy products it contains calcium and protein. Yogurt will help provide some of these needed nutrients in a convenient, easily consumed form. Try this easy yogurt fruit dip recipe if you want to begin exploring this culinary delight.

Easy Yogurt Dip Recipe

One eight-ounce (8 oz.) container of plain yogurt (regular, fat-free, or low-fat is your choice)
One-tablespoon honey (it is absorbed less abruptly than table sugar so it doesn't disrupt your body as much)
Three-tablespoons of shredded coconut.

Whisk ingredients together and serve immediately with fruit chunks.

Why Have Fruit Dips?

Why have fruit dips? Isn't fruit alone good enough by itself? Don't most fruits have a wonderful flavor, a great texture on the tongue, and sweetness combined into a tidy, ready-to-eat morsel? Fruit contains minerals, essential vitamins, and fiber, which maintain normal body function.

Folks who consume greater amounts of fruits and vegetables on a daily basis have less chronic diseases such as stroke, cardiovascular disease, and certain cancers including breast and bowel cancers. Consider adding the health benefits of yogurt to those of fruit the next time you need a snack or fun dish for a party. It is a great way to offer good healthy foods to guests who may not otherwise consider going natural and eating such foods.



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Yogurt contains more health benefits, you should have it everyday as snack.

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The health benefits of yogurt

Eating yogurt everday is very healthy for the body. For those looking to supplement their protein, calcium and dairy, yogart is a healthy choice.

Yogurt is not just a delicious snack with fruits on the bottom, it has great health benefits. It is an excellent source of protein, calcium, riboflavin and vitamin B 12. When yogurt is compared to milk, yogurt contains more calcium and protein because of the added cultures in the yogurt.

Yogurt must contain active and living cultures to be yogurt. Cultures are composed of unique living microorganisms which are responsible for many of the health and nutritional benefits of yogurt. Some of the health benefits of yogurt are"

It improves natural defense, it contains a good amount of phosphorus and 88% water. People with a risk of osteoporosis should eat at least one serving of yogurt per day.

It has also been claimed that yogurt may protect against some types of cancer but more investigations have to be carried out.

There are three types of yogurt: regular(whole milk), low-fat and skim. Low-fat and skim yogurt are good for people who are on a cholesterol lowering diet or just simply watching their weights. These types of yogurt does not raise blood cholesterol levels.

Some people have trouble digesting lactose, a carbohydrate in milk and milk products, because of the deficiency of enzyme lactase in the body. Live yogurt cultures produce lactase and break down the lactose. Yogurt is a healthy way to get the calcium the body needs, for the people who can not tolerate milk products.

Other benefits of live and active cultures in the yogurt are, they may help to boost the immune system. They encourage the right kind of bacteria to multiply in the gut. These bacteria help to digest food and prevent stomach infections. Also, they help to provide relief from vaginal infections.

Yogurt is fresh dairy product that must be stored in the refrigerator. The heat treated yogurt has a longer shelf life but it does not give the nutritional benefits like the yogurt with live cultures because heat processing destroys the cultures. To get the most health benefit from yogurt, there must be a live and active cultures seal on the label.

Yogurt is known and consumed in almost all parts of the world. Mediterranean Countries use a lot of yogurt in their cuisine. They usually eat yogurt, plain with no sugar along with main dishes like stuffed cabbage and spinach. They add yogurt to their salads or use it to make traditional "meze" They also prepare yogurt drinks made with plain yogurt, salt and water and serve it with shish kebabs. Fried vegetables such as eggplant or zucchini are eaten with yogurt. Cucumber and yogurt salad is very popular among the Mediterranean countries, it is prepared with yogurt, cucumbers, fresh or dried mint, garlic and salt.

To add more yogurt to everyday diet, here are some healthier alternatives and tips:

- Replace mayonnaise and salad dressings with yogurt

- Replace ice cream and milkshake with frozen yogurt and mixed fruit yogurt smoothie

- Make dips with yogurt instead of sour-cream

- Try using yogurt cheese instead of cream cheese

- Use to marinate meat and poultry

- Yogurt can also be stove cooked, but it will curdle if heated to too high a temperature or boiled. Adding a tablespoon of cornstarch into each cup of yogurt before cooking it, can prevent this problem.



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You should try yogurt and fruit in your diet, it helps you get slimmer and it can protect you from intestinal diseases.

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Fresh Fruit Salad with Honey Vanilla Yogurt

Ingredients

* 2 cups plain yogurt
* 2 tablespoons good honey
* 1/2 teaspoon pure vanilla extract
* Seeds scraped from 1/2 vanilla bean, optional
* 1/2 orange, juiced
* 1 banana, sliced
* 1/2 pint fresh blueberries
* 1/2 pint fresh raspberries
* 1 pint fresh strawberries, hulled and cut in half
* 1 bunch seedless green grapes, halved

Directions

Combine the yogurt, honey, vanilla extract, and vanilla bean seeds in a bowl and set aside. Combine the orange juice and banana slices in a separate bowl. Add the berries and grapes and gently mix the fruit mixture together. Spoon the fruit into serving bowls and top with the yogurt.


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Fruit and yogurt is a very healthy combination. You should try it, especially this fruit salad and yogurt recipe it's very refreshing.

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Fruit Yogurt Could Play An Important Role In Diabetes Management

Yogurt enriched with fruit or made from soy could play an important dietary role for people living with Type 2 diabetes and high blood pressure, suggests new findings by University of Massachusetts Amherst researchers.

Led by Kalidas Shetty, the UMass Amherst scientists screened extracts from a sampling of dairy and soy yogurts for properties that could help keep diabetes and hypertension in check, such as the activity level of enzymes that help moderate blood glucose levels. The researchers found that fruit-enriched yogurts—especially those made with blueberries or made from soy—contain active natural compounds that may curb some aspects of diabetes, the researchers report in an upcoming issue of the Journal of Food Biochemistry.


The findings provide a strong rationale for further clinical studies, and for incorporating 'healthy diet design' into disease management strategies, says Shetty. 'What one eats should be part of an overall approach to therapy,' he says.

Doctoral students Emmanouil Apostolidis and Young-In Kwon collaborated with Shetty on the research.

Type 2 diabetes, which accounts for roughly 90 percent of U.S. cases, is often associated with obesity, high blood pressure and elevated levels of cholesterol. The disease is characterized by an abnormal rise in blood sugar right after a meal. This chronic high blood sugar, known as hyperglycemia, is associated with many of the complications that can arise from the disease, including the failure of various organs such as the kidneys, heart, eyes and problems with nerves and blood vessels.

Medications that prevent the spike in blood glucose often target certain enzymes—in particular, enzymes that are responsible for modifying carbohydrates before they can be absorbed by the small intestine. Carbohydrates are the major source of blood sugar and inhibiting these carb-altering enzymes—-amylase and glucosidase—slows the body's absorption of sugars.

The researchers were also interested in a third enzyme—angiotensin-I converting enzyme or ACE-I—which plays a role in the constriction of blood vessels. Medications known as ACE inhibitors block the activity of this enzyme, and such medications are used in treating high blood pressure in both diabetic and non-diabetic patients.

Such medications have been shown to be an effective strategy for diabetes management, yet they can have unwanted side effects, says Shetty. Previous research by Shetty and others found that certain plant compounds also play a role in blocking all three of these enzymes, opening up the possibility that foods rich in such compounds may provide health benefits, but without the adverse side affects, he says.

So Shetty and his team went to the local supermarket and bought peach, strawberry, blueberry and plain yogurts made by four different brands, including a soy brand. The researchers took samples of each yogurt, and tested their ability to inhibit each of the enzymes of interest, using water or a buffer solution as a control.

Of all the sampled yogurts, soy yogurt enriched with blueberries packed the most punch, inhibiting the activity of all three enzymes tested, the researchers report. Peach and strawberry enriched yogurts also fared well in their ability to inhibit the carb-altering enzymes - amylase and glucosidase.

The researchers also tested the yogurts for antioxidant activity and the quantity of a group of plant chemicals known as phenols. Phenols and polyphenols are found in a wide variety of plants; they give red wine and tea their heart-healthy boosts and are especially prominent in dark-colored fruits and vegetables. The benefits of these compounds seem to come from their antioxidant powers—polyphenols scavenge cells for nasty free radicals such as reactive forms of oxygen. Free radicals can damage cellular machinery much the way that metal is turned to rust.

The extracts from blueberry yogurts had the second-highest concentrations of phenols and the most antioxidant activity, the researchers found, beat out only by soy (even the plain soy yogurt had higher phenol content than any regular yogurt with fruit). The blueberry extracts also were the best at blocking the action of glucosidase, which was correlated with the amount of phenols.

There was much more variation in which extracts inhibited -amylase and ACE-I, and it wasn't necessarily correlated with phenol content says Shetty. Soy yogurts had the highest phenol content overall, and were the best at inhibiting ACE-I.

A growing body of research indicates that diets rich in fruits and vegetables are associated with lower incidences of certain diseases, and plant compounds such as phenols are of increasing interest to scientists, says Shetty. How these dietary antioxidants mediate disease isn't clearly understood, Shetty suspects that they stimulate the body's own antioxidant enzymes to shift into a defense mode that protects tissues from chronic disease, many of which are associated with damaging free radicals.

'The numbers of people with environment-related diseases are going through the roof,' says Shetty, noting that in the United States alone more than 20 million people are estimated to have diabetes. Worldwide estimates are that 170 million to 200 million people have diet-linked Type 2 diabetes, and the World Health Organization expects those numbers to double by the year 2030.

'Poor communities and especially Native Americans are afflicted with Type 2 diabetes more than other communities,' say Shetty. 'Cost-effective dietary changes are essential for fighting this disease, and traditional diets that have a higher content of these protective antioxidants are an important part of the solution. We should be able to use diet along with other therapies, and diabetes is a disease where this especially makes sense.'


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Wow! Yogurt is really healthy and very delicious. For those who are diabetic you can eat fruit and yogurt, it's really good for you.

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Making Your Own Yogurt

Want a ready supply of healthy, inexpensive plain yogurt? Try making your own.

The process is simple: Add live cultures to heated milk, and hold it at 110 degrees Fahrenheit until it's firm. You can then add flavorings, or, if you want to thicken it and boost the nutrition, you can add nonfat milk solids.

You can buy yogurt makers, which cost from $15-$60, or make it the old fashioned way with the recipe below:
Homemade Yogurt

U.S. Department of Agriculture

1 quart of milk (Low-fat is healthiest, but the higher the fat content, the creamier and smoother the yogurt will be)
1/4 cup dried starter culture or yogurt with active culture.*
1/3 cup nonfat dry milk powder (use 2/3 cup if you're using skim milk); optional
1 teaspoon unflavored gelatin for thickening; optional)
Clean yogurt containers or canning jars with lids

*You can purchase dried starter cultures, or just get some plain yogurt containing live culture. Make sure the carton says it contains "live culture" or "active yogurt culture." Many pasteurized yogurts no longer contain the active ingredient.

* Place the starter culture or active-culture yogurt in a large bowl. Add the dry milk powder, if using. If you want a thicker yogurt, add 1 teaspoon unflavored gelatin, mixed with a small amount of milk.
* Warm milk to 110 degrees Fahrenheit (use a thermometer) in a 1-2 quart saucepan or double boiler.
* Add a small amount of the warmed milk to the active-culture yogurt or starter culture and stir.
* Slowly add the rest of the warmed milk to the mixture. Stir well.
* Cover the bowl and place the mixture into a commercial yogurt maker, an oven on very low heat (200 degrees), a heating pad, or a warm spot in your kitchen. Leave until set, about 6-8 hours. Use the thermometer to make sure the temperature stays at 100 degrees.
* When set, refrigerate the yogurt for 8 hours before eating.

Yield: 4-5 cups yogurt

After the yogurt is set, you can stir in fruit and/or flavorings. To sweeten, try 2-4 teaspoons honey or sugar.

To make drinkable yogurt: add additional milk and/or fruit syrups to taste, after the yogurt is done.

To make frozen yogurt: Follow the directions on your ice cream maker, using the homemade yogurt instead of cream or milk.

To make yogurt cheese (which can be used as a substitute for cream cheese or in cooking): Drain yogurt in a strainer lined with cheesecloth and leave overnight (cover the entire bowl, yogurt and strainer with a cloth).

In the morning, drain the liquid in the bowl. Place a weight (you can use a sealed plastic bag filled with water) on the cheese, cover again, and let stand another 8 hours. Wrap yogurt cheese and refrigerate.


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Wow! Now you can make your own yogurt at home. It's simple and very healthy.

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French Women's Diet Secret: Yogurt (Continuation..)

More Health Benefits

Yogurt is an excellent source of calcium, protein and B vitamins, but its health benefits go beyond that, experts say.

"It is a wonderful food that helps the immune system and overall health," says Tufts University researcher Miriam Nelson, PhD.

Eating yogurt with live cultures adds "good" bacteria to your intestinal tract, and promotes a healthy environment to help fight off "bad" bacteria. People taking antibiotics can benefit from eating fermented foods like yogurt, which helps replace the friendly bacteria that get wiped out by the drugs, Nelson says.

"I would recommend organic yogurts, such as Stonyfield Farm and Brown Cow," Nelson says, "because while some products indicate live cultures, there may be only a few, whereas the organic variety tends to have the highest percentage of good bacteria."

Also available are specially formulated "cultured dairy supplement drinks," like Dannon's Actimel -- concentrated, drinkable yogurts designed to help restore healthy bacteria.

Acidophilus milk, kefir, miso, tamari, are other examples of "probiotic" or fermented foods that help add healthy bacteria. To get their benefits, you need to consume a steady diet of these foods.

Yogurt has another benefit. The live cultures that are used to make yogurt are helpful in breaking down lactose (milk sugar) and make it easier to digest -- even for people who are lactose-sensitive. And those looking to get more soy products into their diets can find an easy solution with soy yogurt. It has virtually no fat and plenty of soy protein, which research has shown may help lower cholesterol levels. However, soy yogurt contains less calcium, protein, and B vitamins than yogurt made with milk.
Ways to Add More Yogurt to Your Diet

One of the easiest and healthiest ways to enjoy yogurt, as a nourishing snack or mini-meal, is to toss chopped fresh fruit into plain yogurt or add a little honey and wheat germ.

You can eat yogurt for breakfast, straight out of the carton, topped with fruit and/or cereal, or as a topping for pancakes or waffles. Blended with fresh fruit and ice, it becomes a smoothie -- a quick and portable breakfast or snack.

Or, satisfy your sweet tooth with frozen yogurt (or a frozen container of regular yogurt). You'll get half the calories of premium ice cream and none of the fat.

Yogurt is also a versatile ingredient for recipes ranging from appetizers to desserts. When recipes call for cream, sour cream, or mayonnaise, low-fat plain yogurt can easily stand in for part or all of the higher-fat ingredients.

Elaine Magee, MPH, RD, the "Recipe Doctor" for the WebMD Weight Loss Clinic, advises using yogurt in cool dishes such as cold soups, salad dressings and dips, or as a creamy dessert topping.

Since yogurt separates when heated, it's a little trickier using it in hot dishes. But it can be done: Try mixing a little cornstarch into the yogurt, then stirring into your hot dish at the end of the cooking period.

Magee often uses yogurt to lower the fat content of her baked goods. "Yogurt is a great substitute for oil or butter in cakes and muffins because it adds moisture, volume and flavor without added fat or calories," she says.

Yogurt's acid content means it also works well in a marinade, to help tenderize meats.

Yogurt is perishable, so be sure to check the date on the container. An unopened container should keep about 10 days past the marked freshness date.


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Yogurt have lots of health benefits. It can help you digest easily, it also contains good bacteria for your intestinal tract and it strengthens your immune system.

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French Women's Diet Secret: Yogurt

Easy, portable, and tasty, yogurt may also aid in weight loss

For many years, eating yogurt has been associated with good health. The creamy dairy food has long been a staple of Mediterranean, Indian, and French diets. In fact, according to Mireille Guilliano, author of the best-selling French Women Don't Get Fat, yogurt is one of the French secrets to weight control.

* Yogurt may burn fatand promote weight loss
* What we can learn from how the French eat
* Enjoy food without wrecking your waistline

Americans love their yogurt just as much as the French, although we don't necessarily think of it as diet food. We gobbled up $2.5 billion worth last year. Stroll down the yogurt aisle at your supermarket and you'll see a dizzying array of choices: trendy new flavors, additives ranging from granola to candy, fat-free and sugar-free types, creamy blended varieties, drinkable and squeezable yogurts, and fiber-enriched and probiotic options.

No wonder we love it, in all its forms. Yogurt is portable, convenient, nutritious, and delicious, and works for breakfast, dessert, or a snack.
Yogurt and Weight Loss

In her book, Guiliano touts yogurt as the ultimate way to manage hunger.

"Yogurt is the perfect food because it is high in calcium, [and] has carbs, protein and fat, which are what you need in every meal," she tells WebMD.

She says most French women eat one or two yogurts a day, and often enjoy it for breakfast -- especially after an evening of overindulgence, to help balance out the calories.

Health professionals have long advocated dairy products and other calcium-rich foods for helping to keep bones and teeth strong and preventing osteoporosis. And over the past few years, several studies have shown that eating low-fat dairy may enhance weight loss as well.

A study published in the April 2005 International Journal of Obesity looked at obese adults who cut 500 calories a day while consuming three daily servings of low-fat yogurt. It found that they lost significant amounts of fat, especially around the waist, while maintaining lean muscle tissue. The three-yogurts-a-day group lost 22% more weight, 61% more body fat, and 81% more stomach fat than a comparison group who ate just one serving of yogurt daily.

The study's author, Michael Zemel, suggests that eating dairy and getting plenty of calcium maintains bone density and muscle mass while increasing fat loss.

"Here we have one more clinical trial that demonstrates how including dairy in your diet can help those who are trying to take pounds off and those who don't want to gain weight," Zemel says. "We use yogurt because it is a convenient form of dairy and most people enjoy it."

Still, it's important to remember that not all yogurts are created equal. Some have levels of fat and sugar that can undo any weight loss benefits.

One cup of nonfat yogurt contains 100 calories, 300 milligrams calcium, 10 grams of protein and no fat. Some brands, though, are also loaded with sugar, fat and artificial ingredients. To select the most nutritious yogurt, read the label, and zero in on the fat, sugar, and calorie content per serving.


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Yogurt is healthy. You can replace your regular in between meals with yogurt and fruits. It can help you loss weight and it's very nutritious.

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