Supplements and your Safety

Are your herbs and supplements really all they say they are? The New York Times recently released this article to make consumers aware that supplements and herbs may not be all that they advertise. So next time you think your are going to cure a cold, ease hot flashes, stop memory loss, or enhance your mood via herbs and supplements, you may want to think twice before you fork over your cash!

Just how “cheesy” are we?

According to an article released from NBC NEWS, based on recent studies from the USDA, Americans are now eating an average of 23lbs of cheese per year! That’s almost 1lb per week!  Yes, many of us can agree cheese is delicious…but just how much does 23lbs of cheese mean for our waistline? Lets take a look at some of our most popular cheeses. How many pounds of weight gain can all this cheese-eating lead to in a year?

American cheese- (104kcal/oz): 38,272kcal/23lbs…~10.93lbs per year

Blue cheese- (100kcal/oz): 36,800kcal/23lbs…10.51lbs per year

Brie cheese- (100kcal/oz): 36,800kcal/23lbs…10.51lbs per year

Cheddar cheese- (110kcal/oz): 40,480kcal/23lbs…11.56lbs per year

Feta cheese- (75kcal/oz): 27,600kcal/23lbs…7.89lbs per year

Goat cheese- (70kcal/oz):25,760kcal/23lbs…7.36lbs per year

Monterey Jack cheese- (106kcal/oz): 39,008kcal/23lbs…11.15lbs per year

Mozzarella cheese- (85kcal/oz): 31,280kcal/23lbs…8.94lbs per year

Parmesan cheese- (122kcal/oz): 44,896kcal/23lbs…12.83lbs per year

Ricotta (part skim) cheese- (39kcal/oz): 14,352kcals/23lbs…4.10lbs per year

Swiss cheese- (95kcal/oz)- 34,960kcals/23lbs..9.99lbs per year

All this data is not to scare you from eating any cheese. Cheese can be a great source of calcium and protein. But just remember next time you go for the cheese…moderation!

Heads up to all you Chobani consumers!

Chobani has been pulling some of their greek yogurt cups off of grocery store shelves due to possible mold problems.

Steer clear of yogurt cups that have an off-flavor, are “bloated” in appearance, have expiration dates between 9/11/2013-10/7/2013, or the code 16-012.

For more information check out this article from the Chicago Tribune:,0,5272868.story


Go Greek…with yogurt that is!

Just like unsweetened applesauce can be used as a lower calorie and fat alternative for oil in many baked goods, Greek yogurt is a superstar substitute for a wide variety of dishes!

Greek yogurt can be subbed for mayo and sour cream in most dishes. With about 100 calories,  18 grams of protein, 0 grams of fat, and only 7 grams of sugar in 6 oz, it’s a no-brainer as a replacement for sour cream coming in at about 360 calories, 5 grams protein, and 35 grams of fat (22 of which are saturated) per 6oz! And mayo… Well, in a 6 oz serving, we’re talking 1,020 calories, 0 grams protein, 113 grams fat ( 17 of which are saturated).  So next time your looking to make a creamy concoction- Go Greek!


Here are a few quick ideas:

Five-minute Five-Layer Mexican Dip

1 can fat-free vegetarian refried beans

1 ripe avocado

1 Roma tomato, diced

1 6oz container 0% fat plain Greek yogurt

1/2 cup of your favorite salsa

1/4 shredded  reduced fat Mexican cheese

1  tsp garlic powder, divided

1  tsp onion powder, divided

1/4 tsp ground cumin

1/4 tsp black pepper



1) mix refried beans with 1/2 tsp each garlic and onion powder, and cumin. Spread evenly into 8×8-inch glass dish ( or similar size)

2) in a small bowl, mash avocado with remaining spices using a fork. Gently stir in tomatoes. Layer avacoado-tomato spread over beans.

3) Using a spoon, evenly spread Greek yogurt over beans and avocado. Next, layer with salsa and top with shredded cheese.

4) Enjoy served with tortilla chips, fresh veggie sticks, or whole wheat pita wedges.


Greek Yogurt Pops:

1 cup 0% fat free Greek yogurt

3 tb honey

1/2-1 cup frozen berries or cut fruit



1) Combine yogurt with honey.Fold in fruit.

2) Pour into small paper cups or Popsicle molds. Insert Popsicle stick. Freeze 4-6 hours.

3) Enjoy!


Greek yogurt can be used in homemade creamy salad dressings, devilled eggs, pasta or potato salads, cream based sauces or soups, or used to top your favorite Mexican dishes. With one easy switch, you can cut calories, forgo fat, and pump up the protein- all without sacrificing flavor!





© Copyright Boulder Nutrition and Exercise - Website by iSupportU