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Trimarni is place where athletes and fitness enthusiasts receive motivation, inspiration, education, counseling and coaching in the areas of nutrition, fitness, health, sport nutrition, training and life.

We emphasize a real food diet and our coaching philosophy is simple: Train hard, recover harder. No junk miles but instead, respect for your amazing body. Every time you move your body you do so with a purpose. Our services are designed with your goals in mind so that you can live an active and healthy, balanced lifestyle.

Trimarni Blog

A blog dedicated to exercise, nutrition and my life

Being creative with Greek yogurt

Marni Sumbal

From April Nutrition Action


What is Greek Yogurt?

Greek yogurt is strained, so even fat-free versions are thick and creamy.
And the lost liquid means that the yogurt that's left has twice the protein of ordinary yogurt (or milk) - about 17 grams in 6 ounces of plain Greek yogurt. That's not trivial for people who have cut back on meat, fish and poultry.
Many people assume that yogurt is rich in protein because an 8 oz container (which used to be typical) of plain yogurt had 8g of protein, just like a glass of milk. But once companies add sugar and fruit-and now that yogurt containers are 4-6 ounces-there's less room in the tubs for yogurt, which means less protein.
A 4 oz tublet of Breyers Smooth and Creamy, Dannon Light and Fit 60 Calorie Packs of yoplait Fiber One, for example, has just 3g of protein. that makes Greek yogurt even more impressive.
On the downside, Greek yogurt has less calcium than ordinary yogurt. A 6oz container of Dannon All Natural Plain (non-Greek) has 30 percent of the Daily Value for calcium. Six ounces of Fage or Chobani plain Greek yogurt have 20 percent.
And Greek yogurt is pricer. (Ditto for Skyr.is and Siggi's strained Icelandic yogurt). They may be luxuriously creamy, but you'll pay around $1.30-$2.50 for a 6 ounce cup.



My suggestion as an active athlete and lover of healthy food, Non-fat Plain yogurt will provide you with a great source of calcium and protein either as a snack or in a post workout treat. Additionally, I recommend for all at least 1-2 cups/d of skim (or your choice of calcium AND protein-rich milk) to boost your intake of calcium and protein. If neither is an option for your diet, I recommend 1-2 Calcium + vit D pills (at least 500 mg calcium per pill + around 400-600 IU vit D per pill)


I created a wonderful meal the other day with greek yogurt and it made my tummy super happy. I would like to share it with you...Enjoy!


Greek yogurt wrap w/ sauteed onions, asparagus and corn

Whole wheat wrap
Greek yogurt
Shredded cheese
Spinach

Egg
Onion (1/2 medium)
Corn
Asparagus
Olive oil

1. Steam asparagus and corn.
2. Sauté sliced onion rings in a little olive oil on low heat. Toss occasionally.
3. When onions are finished cooking, remove from pan and cook egg to your liking (I did sunny-side up)
4. Warm wrap for 15 sec. Spread with a large spoonful 0% plain Greek yogurt and top with shredded cheese and chopped spinach (about a handful). Roll it up.