Walk to Wellness: 10 diabetic friendly recipes with yogurt

I’m feeling a bit under the weather today, so I’m reposting my first wellness article. Let me give you a bit of history on this series. On April 5, 2017, I posted this article as the first in a series of articles on Diabetes Awareness and called it WAKE-UP WEDNESDAY. Later on, I expanded the series beyond diabetes and changed the name to WELLNESS WEDNESDAY.

Now that I’ve reduced my posting days and am no longer posting on Wednesdays, (New articles are posted every Monday and Thursday) I decided to change the series title AGAIN! 😲 😜 😏 The series will now be called WALK TO WELLNESS.

(Thank you to my youngest son for coming up with the title! 👍 👏)

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Stay tuned next month, for the next edition of WALK TO WELLNESS, when I discuss how to calculate body fat and BMI percentages. This will help you determine how many pounds of fat you have versus pounds of muscle in your body AND why this is important. (In my opinion, a better way to gage weight loss than a scale)

So, onto today’s article. BTW…if you have a specific topic you’d like to see covered on WALK TO WELLNESS, leave me a comment or send an email/contact form. God bless and Namaste! 🙏

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Do you eat fruit flavored yogurt? When we here the word YOGURT, we often think of health food. However, that isn’t always the case. Would it surprise you that regular, fruit flavored yogurt is equivalent to 2.7 Krispy Kreme doughnuts?

Then you say, “well, I’ll just eat the “light” versions. Take a look at this:

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15 GRAMS OF SUGAR! THE GOVERNMENT RECOMMENDS 20 GRAMS PER DAY!

 

With all this being said…Yogurt is actually very healthy for you…the right kind that is. What is the right kind? PLAIN (UNFLAVORED) YOGURT, preferably GREEK yogurt, due to the lower sugar content. Here is a side by side comparison. Take a look at this infographic. As you’ll see, both types have good and bad aspects. However, in my opinion, GREEK YOGURT wins out, due to the lower sugar content.:

PLUS…the health benefits  of Greek yogurt are many. Not only are they a great source of gut-friendly pro-biotics, but protein and calcium as well. Take a look at the infographic below.  :

Here are 10 recipes to help you include some yogurt into your diet. All recipes are under 30 grams of carbohydrates per serving. (As indicated in my earlier article.)

Waldorf Salad

From-Diabetic Connect

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CALORIES: 120 CARBOHYDRATES: 19 grams PROTEIN: 2 grams FAT: 4 grams

View complete recipe here

Cherry Blackberry Yogurt Pops

From: Diabetic Connect

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CALORIES: 69 CARBOHYDRATES: 12 grams PROTEIN: 5 grams FAT: 0 GRAMS

View complete recipe here

Herbed Yogurt Cheese

From: Diabetic Connect

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CALORIES: 20 CARBOHYDRATES: 4 grams PROTEIN: 2 grams FAT: 0 grams

View complete recipe here

Strawberry Rhubarb Smoothie

From: Diabetic Connect

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CALORIES: 136 CARBOHYDRATES: 14 grams PROTEIN 14 grams FAT: 3 grams

View complete recipe here

The Healthy Fruit & Yogurt Breakfast Bowl

From: Chocolate Covered Katie

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CALORIES: 175 CARBOHYDRATES: 19 grams PROTIEN: 9 grams FAT: 7 grams

View complete recipe here

Fruit Salad with Cinnamon Greek Yogurt Dressing

From: Kitchen Treaty

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CALORIES: 171 CARBOHYDRATES: 27 grams PROTEIN: 3 grams FAT: 7 grams

View complete recipe here

Creamy Greek Yogurt Maple Dijon Salad Dressing

From: Cupcakes and Kale Chips

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CALORIES: 53 CARBOHYDRATES: 5 grams PROTIEN: 1 gram FAT: 4 grams

View complete recipe here

GREEK YOGURT CHICKEN SALAD LETTUCE WRAPS

From: Tastes Better From Scratch

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View complete recipe here

CALORIES: 160 CARBOHYDRATES: 6 grams PROTEIN: 20 grams FAT: 6 grams

Matcha Greek yogurt breakfast smoothie

From: Great Secret of Life

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CALORIES: 99 CARBOHYDRATES: 15 grams PROTEIN: 6 grams FAT: 2 grams

View complete recipe here

10 Healthy Protein Bar Recipes

Hello everyone! It’s so good to be back after my week long hiatus. I spent the week studying for my big exam. (I got an “A”!) I missed all of you and am ready to dive back into the world of blogging.

After a very fast paced, busy and stressful month, I was reminded of the importance of healthy eating. That said, I understand that time is of the essence. The temptation of fast food, or convenience food is hard to resist.

Continue reading “10 Healthy Protein Bar Recipes”

Beetroot and Toasted Walnut Hummus

Don’t like regular hummus? Here is a phenomenal replacement from The Om Project

Looks wonderful!!

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For the full article, recipe and instructions, click the link below.

Here’s a cool new one by Garden59 that takes your traditional hummus and spruces it up with beets and toasted walnuts. Hummus is a wonderful dish mostly made out of chickpeas with garlic, oli…

Source: Beetroot and Toasted Walnut Hummus

Strawberry Banana Mango Smoothie – happyhannahlove

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Since it’s Meet N Greet weekend, I wanted to share one more fellow blogger posts. This one is a fruit smoothie from Happy Hanna Love…very tasty, and very healthy! One tip-I’d add a handful or 2 of spinach and a scoop of your favorite protein powder (unflavored or vanilla). It’ll bump up the protein , vitamin & mineral content (and turn it a bizzare color), but you won’t even taste the difference. The fruit is still the star of the show. For Hannah’s recipe, see the link below.

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Christmas was veeeeeery kind to me this year- a brand new Cuisinart food processor/blender. I’m in my first apartment and it’s so nice to have a blender again…so get ready for lot…

for the recipe: Strawberry Banana Mango Smoothie – happyhannahlove