Thursday, 2 July 2015


Have you been warned about dairy products? Are you worried about their fat content? Well, this the one what you must have regularly.

When you are on a weight loss diet, you must be careful with dairy products.
Especially fatty cheeses mean a big danger as they high in saturated fat. In average fat content in cheeses, like cheddar, is  35-47%. So we have to watch the portion size of the cheese, which is 30g, about the size of a matchbox.


Low-fat cheeses: 
Cottage cheese, Quark, Reduced fat Cottage cheese, low-fat cream cheese, Ricotta

Medium-fat cheeses: 
Edam, Emmental, Feta, Mozzarella, Reduced fat Cheddar, Danish Blue, Camembert, Brie, cheese spread

High-fat cheeses:
Double Glouchester, Gouda, Gruyere, Lancashire, Cheddar, Caerphilly, Mascarpone, Parmesan, Roquefort, Stilton, Wensleydale, Derby, Full fat soft cheese


A very good guy in dairy family: yoghurt

However, one dairy product is highly recommended, and this is yoghurt.
I had a chat with a mum of two a couple of days ago and she was complaining about her digestive problems. She was absolutely surprised when I said her, that first she should have 100-150 ml natural yoghurt a day (and, of course, investigate what causes the problem). She was surprised that yoghurt is such a healing food and I was surprised, that she did not think about it earlier...

We should not underestimate bio yoghurt just because yoghurt is such a simple (and cheap) solution.

Just to clarify: I am not talking here about flavoured yoghurt, yoghurt drinks or yoghurt desserts. I mean natural live yoghurt with bio-live cultures - no added sugar or flavouring.

Yoghurt for weight loss

Why you should eat yoghurt regularly?

Natural live yoghurt culture

Probiotics in yoghurt can help to heal and maintain a healthy gut, relieve the symptoms of IBS, helpful treating diarrhoea and constipation, helps regularity. Bifidus bacteria in yoghurt has a similar effect on the large intestine to fibre: speed up the passage of stools.

High calcium content

Calcium is really important for strong bones, healthy teeth and it also may support weight loss. One small pot natural live yoghurt (150ml) contain one-third of our daily calcium need.

Easily digestible

Yoghurt can be a milk substitute for people who suffer from lactose intolerance (not able to digest lactose) - as bacteria in yoghurt break down lactose producing lactase. So even people with lactose intolerance can consume it.

High in protein

Yoghurt is a good source of protein, especially Greek yoghurt - as this contain twice as much protein than normal yoghurt. A perfect snack after a workout, as it helps you to recover faster.

Help you feel fuller for longer

This a very useful benefit in weight loss. Yoghurt low in calories (again, not the one with added sugar or chocolate!).

The recommended serving size of yoghurt is 150ml, you can eat it as a snack or add it to smoothies, dips, or top your stew/curry with it. In most recipes sour cream, creme Fraiche or even cream can be substituted by yoghurt to get a lighter, healthier meal.

Perfect snack

Now, that summer finally has arrived, I enjoy my two favourites: yoghurt and strawberries in one bowl.
English strawberry deserves the best fruit of the season (if not the whole year) title from me. It is not an accident, that I choose this emblematic fruit as the logo of GOMUMMYHEALTHY.COM.

In this recipe, I made a twist and added rose water to the yoghurt. As strawberry belongs to the rose family the rose water intensifies the strawberry aroma, so it's a winner.

Berry-yoghurt with rose water


150 ml live natural yoghurt
few drops stevia or other sweetener (optional)
1/4 tsp rose water
Handful of strawberries or strawberry-blueberry mixed
1 tbsp almond flakes

Step 1

Mix the yoghurt with the sweetener and the rose water, top with the rinsed and dried fruit and almond flakes.

Step 2

Now, look for  a quiet and comfy corner where your family cannot find you - and enjoy. :-)

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