CAS 213 Monday 10.17.2011 Go Greek: Eat Greek Yogurt I.

Introduction

Laura Wake-Ramos Greek Yogurt

A. Attention-Getter. How many of you read the nutrition facts you buy or consume a food product? B. Appeal to Credibility. Call me a health nut, but I always look at the nutrition facts before I eat something. Your body is essentially a machine. And a well-maintained machine needs the very best of fuel to work efficiently. This is why I choose to go Greek. I dont eat it only because I love its rich, creamy, texture. I could easily be eating my favorite cheesecake dessert. I choose to reward my body with two servings of Greek yogurt everyday because I know my body benefits from every bite. C. Thesis. This is why I want each of my audience members to consider incorporating at least one serving of Greek yogurt to his or her daily diet. Because this is the very best of fuel your body wants and deserves. D. Preview of Main Points. First, I will show you Greek yogurts nutritional superiority, by comparing it to regular yogurt. Then, I will elaborate on how your body will benefit from eating Greek yogurt on a daily basis. Finally, I will share ideas with you on how you can easily accommodate one serving to your own diet. Transition: Now to start off. Why Greek yogurt is the most nutritious fuel for your body. II. Main Point #1: Greek yogurt is a health choice, because it is more nutritious than regular yogurt. A. Higher Protein. What makes Greek yogurt different from American yogurt relies on the straining process, during which most of the extra liquid is removed, and the protein content is concentrated. Therefore, Greek yogurt has about twice as much protein than American yogurt, as you can see in this table from the Environmental Nutrition journal, which compares the nutritional value of Greek and American yogurt brands. Protein not only promotes muscle growth, but also keeps you feeling

CAS 213 Monday 10.17.2011

Laura Wake-Ramos Greek Yogurt

fuller for longer. This is why I start my day with a small 6oz. container of Greek yogurt, which I usually take with me on my way out the door, because I know it will hold me over while Im in class. B. Lower Sugar. Greek yogurt can be found with 0-fat content, and is also low in sugar. Lactose is the naturally occurring sugar in dairy products, which some people are sensitive too. According to Hamdi Ulukaya, president of Chobani Greek yogurt, the straining process removes about 99.9% of the lactose from the yogurt. Therefore, people who are mildly lactose-intolerant can eat Greek yogurt. Its important to monitor your sugar intake, because your body stores unburned sugar as fat. Which Im sure none of us wants. C. Other Nutritional Values. Greek yogurt also contains calcium, which is necessary for bone strengthening, and vitamin D, which encourages your body to absorb calcium. Transition: As you can see, Greek yogurt is simply rich with nutrients. III. Main Point #2: Now, I will tell you the how your body will benefit from eating yogurt on a daily basis. A. Probiotics. Greek yogurt contains good bacteria called probiotics. Wait, bacteria? Good for you? Probiotics are similar to the bacteria already in your body, and prevent the growth of bad bacteria in your digestive system. Andrea Paltzman, a certified nutrition in New York, mentions in her article called Feed your Immunity, that about 60% of your immune systems receptors are in the lower digestive system. If these arent working properly, then your body cant absorb nutrients and protein to keep you healthy. This is why she recommends Greek yogurt over regular yogurt in boosting your immunity, because it is low in sugar, and sugar can actually diminishes your immunity. With flu season just around the corner, Im considering in bumping my Greek yogurt

CAS 213 Monday 10.17.2011 you.

Laura Wake-Ramos Greek Yogurt

consumption to three servings a day, and Id recommend the same for B. Weight Control. Eating Greek yogurt everyday is an excellent way for personal weight control. Research by Kim Peterman, who is a dietician at Finley Hospital in Iowa, has found that eating 25g to 30g each meal helps maximize muscle maintenance and building. She recommends Greek yogurt because one serving has more protein content than most protein drinks. Ensure Muscle Health protein drink, for example, contains 12g to 13g of protein, where as one serving of Chobani Plain 0% Greek Yogurt contains 18g of protein. Many diet programs, such as the Dukan Diet, emphasize consuming more protein. This is because your body uses more energy to process protein, because your body uses more energy to process protein, therefore causes you to lose weight. Whether youre trying to gain muscle, lose weight, or maintain your weight, can help you achieve yourpersonal fitness goals. Transition: Now that you know the nutritious properties of Greek yogurt, and the benefits of eating it everyday, Ill show you how versatile of a product it is. IV. Main Point #3: It is so easy to adjust Greek yogurt to your own personal taste. A. Adjust to Your Sweet. If you tried the sample, youve noticed that Greek yogurt is more tart than American yogurt. So, if tart is not your thing, you can add honey or fruit to make it sweeter. B. As a Healthy Substitute. Greek yogurt is also an excellent ingredient in cooking. Food editor of the Houston Chronicle, Greg Morango, calls the product a culinary blessing, Greek yogurt prevents itself from breaking up when its heated, whereas regular yogurt can curdle. C. Sample Recipe Ideas. My family and I love to experiment in cooking and being creative with Greek yogurt. a. Personal Example 1. My mom makes a very simple creamy dill sauce using Greek yogurt by heating a scoop in a small saucepan

CAS 213 Monday 10.17.2011 salmon.

Laura Wake-Ramos Greek Yogurt

with a dash of dill. Thats it. And its absolutely delicious on b. Personal Example 2. In the Middle East, its very popular to use a thick yogurt in cooking, as well as in salads and salad dressing. Every day for lunch, I eat a spinach salad with a variety of toppings, and a small 6oz. Greek yogurt. One day after researching this idea, I mixed a scoop of Greek yogurt in for salad dressing, and found it surprisingly tasty. Now, I do it every day. At first my friends gave me unsure looks, but theyve caught onto the trend as well. c. Personal Example 3. Ive successfully made pancakes, and muffins using Greek yogurt as an ingredient from recipes Ive found online. Also, next time you have taco night, try a scoop of plain Greek yogurt instead of fattening sour cream! If you need more ideas, Id recommend the Chobani Kitchen website. Transition: As you can see, there are many ways to incorporate a serving of Greek yogurt to your liking, if youre not a traditional yogurt eater. V. Conclusion: In conclusion, A. Summary. Greek yogurt is one of the most nutritious foods your body needs to function properly, because it is high in protein, low in sugar, and contains other nutritious components. By eating yogurt everyday, your body can boost its immunity system, and control your weight. Finally, because Greek yogurt is adaptable to your own taste, its impossible to resist! B. Concluding Device. Next time youre at any one of these stores in the area, and catch a glimpse of a Greek yogurt container in the diary aisle, go on and give it a chance. I promise you wont regret it, and your body will thank you.

CAS 213 Monday 10.17.2011 Works Cited

Laura Wake-Ramos Greek Yogurt

Eng, M. (2009). Greek yogurt yields thick rewards. Chicago Tribune, 5.3. Gerdes, S. (2011). The greeks bear gifts - thick, creamy yogurts. Dairy Foods, 112(1), 80. McIndoo, H. (2011). Not all yogurts are created equal (nutrition comparison). Environmental Nutrition, 34(6), 5. Morango, G. (2009). Yogurt with a bit of greek culture . Houston Chronicle, 1. Peterman, K. (2011). Baby boomers: keep your muscle. Telegraph Herald, 4. Platzman, A. (2010). Feed your immunity. Joe Weider's Muscle & Fitness, 71(4), 134136B,138,140. Rutberg, S. (2009). Greek revival lures passionate yogurt fans. Natural Foods Merchandiser, 30(1), 21. Turner, L. (2008). Say yes to yogurt. Better Nutrition, 70(5), 78,80-81.