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Nice try, Starbucks. Considering that 2.3g sugar = 1 sugar cube, there are the equivalent of almost 9 sugar cubes in this damn can of coffee. That cancels-out any benefits of the 20 grams of protein in my book.

Definitely not hypoglycemic-friendly or anyone-friendly.

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Turkey Tacos for Thanksgiving

 

Never one for convention, I decided to make a Tex-Mex Thanksgiving dinner for my boyfriend and I.  I got this recipe from a comment on Lifehacker’s What’s Your Go To Date Recipe and made one modification. They taste so good and they are very hypoglycemic-friendly (high protein, low carb).

Serves 3

Ingredients:

  • 2 packages of Sauzon (not included in the nutrition info, it wasn’t an option on the calculator).
  • 1 lb package of 97% lean turkey
  • 9 corn (not blended, fully corn) tortillas
  • 3/4 cup Mexican-style shredded cheese
  • 1 red onion, chopped (I only use a small portion on each)
  • 1 5.3 oz cup of Fage Greek Yogurt plain (this is a healthy sour cream substitute)
  • Fresh cilantro
  • Wing sauce

Directions:

  • Toast the corn tortillas on both sides
  • Cook the turkey, add both packets of Sauzon about half way through, cook until brown
  • Sprinkle some of the cheese on the tortillas
  • Add on the turkey
  • Sprinkle on a bit more cheese
  • From original directions: If you need to keep this warm, place in oven on lowest setting until ready to serve
  • Top with 1 Tbsp of Greek Yogurt, some red onion, and however much cilantro you want on each taco
  • Drizzle hot sauce on top
  • Enjoy the deliciousness

Nutrition information (from SparkPeople Recipe Calculator):

Recipe makes 3 servings
Nutritional information is amount Per Serving
  • Calories 440.9
  • Total Fat 11.2 g
  • Saturated Fat 4.8 g
  • Polyunsaturated Fat 0.0 g
  • Monounsaturated Fat 0.0 g
  • Cholesterol 101.6 mg
  • Sodium 724.2 mg
  • Potassium 85.0 mg
  • Total Carbohydrate 31.8 g
  • Dietary Fiber 4.0 g
  • Sugars 3.2 g
  • Protein 53.0 g
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

 

 

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Recently, I was in Greece to check-out the sites and get in some much-needed relaxation.

Greek Yogurt is served over there, in some form, in breakfast (mostly in general yogurt format), lunch (Tzatziki sauce) and dinner (as a desert, with honey and chopped dried dates).  I have to say, the Greek Yogurt in Greece was WAY BETTER than what we have in the U.S. It was so rich and creamy.

Battle 1: Which Greek Yogurt, easily available in the U.S., is the closest to that in Greece?

This was a simple, easy battle. I walked into a typical Greek grocery store and looked at their yogurt section looking for any brands available in the U.S. Fage was the only one. In taste-testing the 0% and 2% versions of Fage, the 2% is the closest (still a touch too sour) to what we had in Greece. I’ve noticed that eating one of these for an afternoon snack keeps me full for hours, which is a miracle for me.

Battle 2: Lowest Added-Sugar Greek Yogurt

Milk naturally has sugar in it, about 7-8 grams naturally occur in an individual-size (7 oz.) Greek yogurt but that’s an ok amount, especially given the protein you are also getting at the same time. What’s not good, especially for hypoglycemics, but really everyone, is the ADDED sugar they put in them.

A sugar cube is 2.3 grams of sugar, so basically, for every 2 grams of additional sugar, you need to mentally picture another sugar cube.  Check out the sugar cube stacks for Yoplait yogurt as an example.

Obviously, plain Greek yogurt is going to have the least amount of added sugar (basically none), but most people want some flavor. What I’ve found is that the amount of sugar, even in just vanilla Greek yogurt, varies greatly depending on the brands. I had some fun at the grocery store and took photos of different brands and types, including one worst-case scenario. See the comments on each.

Baseline: Fage 2% no flavor is 7 oz. has 8 grams of lactose sugars and 20 grams of protein for 150 calories. This is without any added sugars (chocolate, honey, sugary granola, fruit, etc.). I recommend adding cinnamon vs. a sugar.


Yoplait Greek 100 Calorie Yogurt 4 pack vanilla 

Nutrition label for Yoplait 100 Greek Yogurt

Yes, it’s less calories and looks like a decent amount of sugar, but look at it closer; they messed with the serving size, it’s 5.23 ounces, so about 2 ounces less of yogurt. That explains why the sugars seem fine and the protein is low. I’m guessing this has about 1 sugar cube worth of sugar in it.

H-E-B Greek 100 Calories Vanilla Bean

My local store brand, also the cheapest.

H-E-B Greek 100 Calories Vanilla Bean

ALSO only 5.23 ounces, so much smaller. This has a lot less protein, but look at the sugar! There are at least 2 sugar cubs in this. Also, there are a lot of black dots in this yogurt, I’m thinking a lot of those aren’t vanilla bean seeds, vanilla bean seeds are pretty expensive.

Dannon Light & Fit Greek Vanilla

Dannon Light & Fit Greek Yogurt Vanilla

Also 5.3 ounces, this one tasted the most sugary to me, and I see why. It’s only 80 calories, but only 13 grams of protein and 9 grams of sugar, so I’d guess 2.5-3 sugar cubs in each of these. And you won’t be full.

Chobani Flip Almond Coco Loco Greek Yogurt

Worst case scenario right here, Chobani Flip Almond Coco Loco Greek Yogurt. It’s the same amount of ounces as the others, but remember about 1/3 of that is the toppings, so you’re actually getting a lot less yogurt. The protein is at 12 grams, but the sugar! Oh my! It’s 21 grams, which will definitely counteract the protein. I’m estimating that there are 7 sugar cubes in this.

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Happy Unbirthday! Here’s a useful tool for you:

This Infographic Shows What 25 Grams of Protein Looks Like

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Four Think Thin protein bars

Cookies and Cream, Brownie Crunch, and Chocolate Fudge are my three favorites. I didn’t care for the Caramel Fudge.

With a new reduced carbohydrate and high protein diet to control my hypoglycemia, I needed a new protein bar. I tried the Quest bars on the recommendation of a friend but HOLY SALT were they high in sodium (and this is coming from a salt addict). So on a recommendation from another friend, I tried the thinkThin bars.

The good:
– No sugars added is a huge plus.
– They taste really great.
– The chocolate curbs my chocolate cravings for the rest of the day.
– At 230 ish calories, they are a good size for a large snack or two small ones.
– 20 grams of protein per bar.
– They are easily portable. I eat one thinkThin bar, 14 almonds, and espresso with one cup of milk as my post-workout breakfast.

The not-so-good:
– Some people have stomach issues with maltitol (see Sugar Free Chocolate and the Laxative Effect).
– They are more expensive than the Clif Bars I was eating. The least expensive way I’ve found to buy them is individually at my grocery store for $1.25 each and at Target in boxes of 5 for a little over $1 each (but only a few flavors are stocked at my Target). Amazon is much higher!

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Teriyaki tofu, roasted brussels sprouts, and Bush's baked beans

Teriyaki tofu, roasted brussels sprouts, and Bush’s baked beans

 

As part of my attempts to cut carbs and amp up on protein on my new hypoglycemic diet (it’s working really well to control my blood sugar for 6-7 hours at a time!) and as part of my wellness coaching, I’m trying a couple of new recipes over the next few weeks. So, I tried making teriyaki tofu (I cheated and used a pre-made sauce from the asian market) and roasted brussels sprouts.

Teriyaki Tofu

The verdict: Great! It was easy to make with the pre-made sauce and it tasted great! Another bonus: For $2.50, I got two servings, which is much cheaper than meat. This will definitely become a normal part of my diet. My only caution here is that teriyaki sauce is loaded with sugar, so use it sparingly.

Roasted Brussels Sprouts

The verdict: Meh. I had these at a bar once and they were crunchy. Mine were not. I think I’ll like them a lot more if I can figure out how to make them crunchy.

Baked Beans

The Bush’s Baked Beans were my treat, but I think they spiked my blood sugar a lot. I had forgotten how sweet they are!  And there’s too much “brown” on my plate here.

 

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If you haven’t seen the video above yet, watch it. It’s hilarious!

And has a good message. I often wonder about the chemicals I’m ingesting with protein powder (says the person that just stocked-up on Gold Standard at Bodybuilding.com…$75 worth, ouch).

For now, while I’m adjusting to my new diet, I’m going to focus on that and incorporating more natural vegetables in my diet. After that, I think focusing on natural protein powders will be next.

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