Simple Subs #1

YOGURT!

There is so much to be said here about yogurt choices, but I’ll try to keep it brief.  Yogurt can be an amazing nutritional choice for breakfast, or it can just be another sugar-filled addition to your food consumption.  A lot of yogurts that families buy are low protein and high sugar.  You need the reverse to have satiety so that you don’t keep snacking and keep your blood sugar elevated all day.  

NUTRITION LABELS!!!  Don’t pay attention to the marketing, pay attention to the nutrition label on the reverse.  You need to compare and contrast yogurt choices based on these two main factors: protein and sugar.  You want as high of protein content as possible and the lowest sugar content as possible.  This will mean buying plain yogurt.  Don’t stop reading there… we add stuff to it and it will taste good, trust me!  Siggi’s high protein plain skyr is one of the best options, it is just more expensive. My go-to cost-effective option is the Kirkland plain greek yogurt from Costco.  It comes in a package of three containers and is $12, which makes each one only $4.  The protein content is 17g per 3/4 cup and sugar (naturally occurring) is only 6g.  Then we add protein powder to the yogurt and stir it very well and you will have a super high protein flavoured yummy yogurt!  Beware that you also need to choose a high quality no sugar protein powder.  My favourite whey protein isolate powder is from Canadian Protein and has 28g of protein per scoop and zero sugar (they use stevia). This means that with your single serving of yogurt (which you could make into a yogurt bowl or a smoothie) is a whopping 45g of protein without any other additives.  You can supercharge this by adding some hemp seeds for even more protein, and then some berries, shredded (unsweetened) coconut and chia seeds for fibre.  You will be guaranteed satiety through this meal, so this makes an excellent start to your day and will keep you productive easily through to your lunch!

The simple sub is this: instead of buying a flavoured high sugar and low protein yogurt, buy a plain high protein low sugar yogurt and add your fave no sugar protein powder.  Its really a very simple new habit that radically changes your nutrition!