Why Greek Yogurt is the Perfect Bedtime Snack

Greek Yogurt is the Perfect Bedtime Snack (Especially for us ladies of a certain age 😉)

Check out these MANY BENEFITS:

• BUILDS MUSCLE: Building and maintaining muscle mass is especially important as we age, ladies. If we don't do anything about it we will start losing muscle mass as early as age 35 😬 Greek yogurt is very high in protein with the majority in the form of Casein. Casein protein is a slowly digested protein that boosts muscle growth and facilitates recovery from exercise while you sleep…💪🏻  And, you can add additional protein powder and collagen to up the protein content. 

• LESS WEIGHT GAIN IN WOMEN: We have all heard that weight gain is inevitable as we age. But that is just not true!! A multiyear study that included over 18,000 women found that a greater intake of specifically high-fat dairy including yogurt, was associated with less weight gain than in study participants consuming low-fat dairy products. PMID: 26912496 This is why I recommend Grass-Fed Whole Milk Yogurt!! 

• BETTER SLEEP: Have you struggled with sleep during (Peri)Menopause? Greek yogurt before bed promotes sleep because it’s rich in vitamin B6 and an amino acid called tryptophan which promotes increases in your hormones serotonin and melatonin. Night Night… 😴 

• IMPROVES GUT HEALTH: Greek yogurt is full of probiotics which are the “good bacteria” that boost gut and digestive health.

• IMPROVES OVERALL HEALTH: Greek yogurt is high in many other nutrients such as calcium, B12 and potassium.

• PROTECTIVE EFFECT AGAINST GLUCOSE IMPAIRMENT SEEN IN DIABETES AND PREDIABETES: An expansive analysis published in the British Journal of Nutrition found that fermented dairy products like yogurt have a protective effect against diabetes and prediabetes. PMID: 31443185

   

   

  Try Greek Yogurt before bed and see if you sleep better, feel more recovered and build muscle while you sleep!! 💪🏻😴

   

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I personally have Grass-Fed Whole Fat Greek Yogurt most nights before I go to bed!! 

(Note: if you have lactose intolerance and still want the benefits of Greek Yogurt you can try taking something like DairyAssist by Enzymedica. I take it whenever I eat dairy. If I haven't eaten dairy in awhile I usually need a little more. Our bodies usually adapt and start making more enzymes as we need them but as we age we tend to have overall less lactase in our systems.) 

Try out my favorite Frozen Chocolate Greek Yogurt Dessert Recipe:

Mix together: 

• 3/4 cup (170g) Stonyfield Greek Organic 100% Grass-fed Yogurt  (My 2nd choice: Fage Full Fat Greek Yogurt)

• 15g or approx 1/2 scoop Biochem Chocolate Whey Protein (Use any protein powder without added artificial sweeteners or added sugar) 

• 1 scoop Great Lakes quick dissolve collagen (or any other quick dissolve collagen) 

• 1 tbsp cacao powder

• Sweetleaf liquid Chocolate Stevia to taste

• Top with chopped raw nuts (15g) and 1 tbsp unsweetened cacao nibs

• Freeze until desired consistency 😋

Nutrition Info for recipe as made above: 

Total Calories: 397 / Protein: 40g / Carbohydrates: 21g  / Fiber: 7g / Fat: 18g 

Note: You can top with any other healthy topping you like such as berries, unsweetened coconut flakes, chia or pumpkin seeds, etc. All of which would increase the fiber content. Note that It would also, however,  change the total nutritional values above. I personally usually have a chia pudding in the morning so that is where I add my berries, chia and pumpkin seeds😉

ENJOY!! 😋

Love, Kate