So, here is a great snack that you can enjoy, and it is super easy to make.  Fage Greek Yogurt is the best option available for yogurt on the market today.  It used to only be sold in such specialty stores such as Whole Foods, Wild Oats, and Trader Joes, but of late it is being carried by the 'average grocery stores.'  I found mine in the soy milk section of my grocery store, not in the yogurt section, so don't just go right for the yogurt aisle in your store, it might be hidden away somewhere. 

It is a great choice because it is low in sodium, 55 mg, low in carbs/sugar 6 grams, but high in protein 13 grams.  This version is also fat-free - I believe in their 2% version it has 17 grams of protein.  What I did is to 'jazz it up' a bit to add approximately 30 grams of protein.  I added wheat germ, ground flax seed, and half of a scoop of protein powder for a protein-packed snack.  Also, for you busy bees out there, it can be prepared in 2 minutes, so no excuses like: 'I don't have time to snack.' 

Ground Flaxseed is a natural source of fiber (including mucilage), absorbing excess liquid, protecting the digestive tract and promoting bowel regularity. While the oil pressed from flaxseed is rich in Omega-3 Fatty Acids, the seeds themselves are also a concentrated source of lignans - phytoestrogens that are not only suggested to be able to regulate hormone balance but which also have have antioxidant properties.


Some of the other benefits of ground flax seed are:

Promote cardiovascular health.

Support the immune system.

Control blood sugar levels.

Promote general health.

Promote regularity and healthy digestion.

Promote normal liver function.

Increase energy production.

Support women’s health.

Fight cell-damaging free radicals.

Aid prostrate health.

Promote bone health

For those of you who read the blog often, you'll noticed that I add wheat germ every morning to my oatmeal mixture.  I try to take it in every single day, and I add it to numerous things from oatmeal, to meats, to sauces, etc.

Wheat Germ along with whole wheat, is a rich source of nutrients that makes it important for a healthy diet. Wheat germ contains vitamins and minerals but it is especially rich in Vitamin E.

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Ingredients:
1 serving of Fat-Free Greek Fage Yogurt
2 tablespoons of wheat germ
2 tablespoons of ground flax seed
1/2 scoop of whey protein powder

Directions:
Mix all 4 ingredients together until it is thoroughly mixed, and enjoy!  Simple as that.  :-)


-Peter Adonis

05/19/2008

Watty: Uh..yep, a bit distracting to see you making snacks in the kitchen in your skivvys!!! LOL Just wanted to state, the Trader Joe's has a 1 lb container of nonfat greek yogurt, 70 mg sodium, 6 grams sugar, 22 grams protein. (Plus I think it's a little cheaper than Fage too) Great job though! I'm almost tempted to make that, and toss it in the freezer for a little while during a workout and then take it out in the evening for a special chilled 'treat'

02/02/2008

Paul: Hey I found the yogurt Fage in the supermarket today. I can finally make homemade tzaziki. Simple yogurt, dill, cucumber, and garlic. With some hot pita bread I am in heaven. Good stuff. Paul

01/30/2008

Dan: Hi, Pete - Of course, I'm always looking for something that I can make once and enjoy for a while to come. Quick ideas like this make watching my nutrition and health a cinch. Thanks for the quick and easy recipe. I look forward to enjoying it. Good job.

01/29/2008

heidi Leigh: iLL have to try that out, ive never heard of it before thanKs 4 aLL the gReat nutrition advice:) heidi Leigh***

01/28/2008

Matt: Pete: Incredible video and recipes. You are amazing and so impressive. Keep up the incredible work. You should model for Under Armour!

01/28/2008

Tiffany: I've definetely done the protein diet before and sometimes find it hard to mix in different sources of protein with foods. This is a good example and source of protein for, as you meantioned, us "busy bees!" I'll keep the tip for a great snack!

01/28/2008

Patient Perseverance: Cool recipe. Greek yogurt constitutes the stanadard, in my humble opinion, of what good yogurt is. Fage is the number one selling brand in Greece. I'd love to know the name of the protein powder you used, though I understand why you couldn't show it. As we know, not all protein powder tastes the same. LOL. Some of it is downright aweful. Flax, as you point out, is a really nutritious food. The Baker (a brand name found in most supermarkets, at least in the northeast) makes a "Whole Grain Flax" bread. Each slice has 3 grams of fiber an only 5 grams of impact carbs, but each slice is substantial, and it tastes awesome. It is really healthy at the same time. The Baker also makes Whole Grain Bran bread which is equally tastey and low glycemic. Cheers!

01/28/2008

Francine: Thanks for posting this. It looks great and I cant wait to try it. YOU rock!

01/28/2008

Cory: Hey Pete, This is a great idea! I love wheat germ and yogurt. I think I'm gonna try this soon. I'll let you know what I think! Thanks for the tips! Cory

01/28/2008

Marc : Very nice page-blog Pete. Very inspirational. Will be using this in the future for sure to spice up my diet plan and also my training.

01/28/2008

Miss Sara: The yogurt is great and all, But its a little hard to concentrate on it with you being such a hottie. :)

01/28/2008

SierraRD: Thanks for the great nutrition idea Pete. Keep up the good work!