by A’verria Martin, Ph.D.

Greek Yogurt

Greek yogurt is a wonderful addition to your daily diet that provides high amounts of protein, calcium and probiotics. Not only is Greek yogurt packed with positive dietary qualities it is a thicker and creamier alternative to regular yogurts. Greek yogurt has 15 grams of protein in a 6-ounce serving—an additional gram of protein over traditional non-fat yogurts. In addition, Greek yogurt has one half of the sugar of traditional yogurts. Greek yogurt provides 20 percent of your daily recommended amount of Calcium, which is more easily absorbed because of the active yogurt cultures. Most importantly, Greek yogurt provides high amounts of probiotics (i.e., Lactobacteria) which can have positive effects on intestinal health.

Probiotics are essential for maintaining healthy intestines. Probiotics are a type of bacteria or yeast which assists in maintaining the natural balance of organisms (microflora) in the intestines. Literature suggests that there may be up to 400 different types of probiotic bacteria at work in the digestive tract to decrease the growth of harmful bacteria while encouraging a health digestive tract. While probiotics are widely used to care for issues in the stomach and intestines, only certain strains of bacteria work in healing the digestive track. Lactobacillus acidophilus or lactic acid bacteria (found in Greek yogurt) are the largest group of probiotics bacteria found in the intestines. Probiotics are frequently used to prevent diarrhea, gas, and cramping, as well as other digestive problems. This increase in “good bacteria” can also assist in controlling immune response (inflammation) as well as other skin infections.


Greek yogurt, blueberry, and walnut parfait


6 ounces of plain non-fat Greek yogurt
Handful of blueberries
Handful of walnuts
1 Tbsp. of agave nectar


Combine all ingredients and enjoy!

Greek yogurt and dill sauce


6 ounces of plain non-fat Greek yogurt
1 garlic clove
Juice of ½ lemon
¼ – ½ tsp. dill weed


Combine all ingredients to taste. Allow to sit at least 2 hours. Enjoy with raw or grilled veggies!