Chocolate Good for the Heart

Summary: In a cross-sectional study involving 4,970 participants aged
25-93 years who participated in the National Heart, Lung, and Blood
Institute (NHLBI) Family Heart Study, results indicate an inverse
association between chocolate consumption and risk of coronary heart
disease (CHD). After adjusting for potential confounders, chocolate
intake 5+ times/week was associated with a 57% reduced risk of CHD,
compared with no chocolate intake.

Chocolate consumption is inversely associated with calcified atherosclerotic plaque in the coronary arteries: The NHLBI Family Heart Study. Djoussé L, Hopkins PN, Arnett DK, Pankow JS, Borecki I, North KE, Curtis Ellison R.

Division of Aging, Brigham & Women Hospital and Harvard Medical School, 1620 Tremont Street, 3rd Floor, Boston, MA 02120, USA; Massachusetts Veterans Epidemiology and Research Information Center and Geriatric Research, Education, and Clinical Center, Boston Veterans Affairs Healthcare System, Boston, MA, USA.

Abstract
BACKGROUND & AIMS: While a diet rich in anti-oxidant has been favorably associated with coronary disease and hypertension, limited data have evaluated the influence of such diet on subclinical disease. Thus, we sought to examine whether chocolate consumption is associated with calcified atherosclerotic plaque in the coronary arteries (CAC).

METHODS: In a cross-sectional design, we studied 2217 participants of the NHLBI Family Heart Study. Chocolate consumption was assessed by a semi-quantitative food frequency questionnaire and CAC was measured by cardiac CT. We defined prevalent CAC using an Agatston score of at least 100 and fitted generalized estimating equations to calculate prevalence odds ratios of CAC.

RESULTS: There was an inverse association between frequency of chocolate consumption and prevalent CAC. Odds ratios (95% CI) for CAC were 1.0 (reference), 0.94 (0.66-1.35), 0.78 (0.53-1.13), and 0.68 (0.48-0.97) for chocolate consumption of 0, 1-3 times per month, once per week, and 2+ times per week, respectively (p for trend 0.022), adjusting for age, sex, energy intake, waist-hip ratio, education, smoking, alcohol consumption, ratio of total-to-HDL-cholesterol, non-chocolate candy, and diabetes mellitus. Controlling for additional confounders did not alter the findings. Exclusion of subjects with coronary heart disease or diabetes mellitus did not materially change the odds ratio estimates but did modestly decrease the overall significance (p = 0.07).

CONCLUSIONS: These data suggest that chocolate consumption might be inversely associated with prevalent CAC.

Its a Matter of National Security

US Obesity rates is now a matter of National Defense. Smaller pool of potential recruits. Not to mention the growing number of current members who are not "fit to fight" any more (e.g. weight creep, poor nutritional habits, inactivity, injuries).




More Military-Aged Americans Are Too Fat to Fight
Released: 10/15/2010 7:05 AM EDT
Source: Cornell University


Newswise — At a time when American military forces are stretched thin overseas, a growing number of potential recruits are too fat to enlist, according to an analysis by Cornell University researchers.

In the past half-century, the number of women of military age who exceed the U.S. Army’s enlistment standards for weight-to-height ratio and body fat percentage has more than tripled. For military-age men, the figure has more than doubled.

As of 2007-08, 5.7 million American men and 16.5 million women of military age were ineligible for duty because they were overweight or obese, according to John Cawley, Cornell associate professor of policy analysis and management, and a Cornell economics doctoral student Catherine Maclean.

The findings, published in September by the National Bureau of Economic Research in a working paper titled, “Unfit for Service: The Implications of Rising Obesity for U.S. Military Recruitment,” are cause for alarm for the four U.S. military branches, which together must attract more than 180,000 new service members each year.

“Almost one in four applicants to the military are rejected for being overweight or obese – it’s the most common reason for medical disqualification,” Cawley said. “It is well-known that the military is struggling to recruit and retain soldiers. Having a smaller pool of men and women who are fit enough to serve adds to the strain and creates even more problems for national defense.”

The study follows a similar report last spring by retired generals and admirals. But Cawley and Maclean chart the climbing obesity rates over a much longer period, using data from the National Health and Nutrition Examination Surveys spanning 1959-2008. Moreover, the Cornell study estimates the number of civilians who meet the body fat requirements of each military branch, which had not been tracked previously.

“It’s another example of the underappreciated public consequences of obesity,” Cawley said. “We tend to think of obesity as a personal, individual health problem. But the fact that U.S. military leaders view it as a threat to national security and military readiness shows its far-reaching impact.”

The paper is available online: http://www.nber.org/papers/w16408

Best Tasting Health Cereals from Bon Appetit

This blog on Bon Appetit Magazine is doing a taste test tour of supermarket foods. I love the Quaker Oat Squares for dry snacking. Kashi GoLean is a great high protein (soy) cereal that works for breakfast & snacking. Barbara's Bakery also have gluten-free Puffins.

Supermarket Standoff: Healthy Cereals
4:00 PM / August 10, 2010 / Posted by Julia Bainbridge

Call them healthy, call them grown-up; whatever you want to call them, this group of cereals doesn't include Fruit Loops and Cap'n Crunch. We wanted to find out which were the best tasting out of the so-called "healthy" cereals sold in national supermarkets. So we compiled a list of thirteen boxes, picked them up along with some milk, and settled in our conference room early this Monday morning to crunch, much, and scribble on score sheets. Flakes, squares, clusters--all shapes and sizes were included. We also got nutritionist Sandra Frank to weigh in, breaking down which three cereals are the best for you out of the already good-for-you pack. Find both our winners for taste and Frank's picks for health after the jump.

The Results:

Our Favorites for Flavor

TIED FOR #1

Quaker Oatmeal Squares
Nutrition: Serving size 1 cup = 210 calories, 2.5g fat, 250mg sodium, 210mg potassium, 44g carbs, 10g sugars, 6g protein, 10% vitamin A, 50% vitamin C, 0% calcium, 10% iron, 100% vitamin E, etc.
Cost: $4.29 at Stop & Shop in Glen Cove, NY
Blind Tasting Notes: "Hearty and substantial"; "Not too sweet"; "Nice crunch/density"; "A good snacking cereal"


Barbara's Bakery Shredded Spoonfuls
Nutrition: Serving size 3/4 cup = 120 calories, 1.5g total fat, 200mg sodium, 125mg potassium, 24g carbs, 5g sugars, 4g protein, 0% vitamin A, 8% vitamin C, 2% calcium, 4% iron, 4% vitamin E
Cost: $3.69 at Whole Foods in New York, NY
Blind Tasting Notes: "Has some sweetness but not a ton"; "Crispy"; "Crunchy and slightly sweet"


Barbara's Bakery Puffins
Nutrition: Serving size 3/4 cup = 90 calories, 1g total fat, 190mg sodium, 85mg potassium, 23g carbs, 5g sugars, 2g protein, 0% vitamin A, 25% vitamin C, 0% calcium, 2% iron
Cost: $3.49 at Whole Foods in New York, NY
Blind Tasting Notes: "Delish!"; Cinnamon-y"; "Surprisingly good if it's healthy"; "Wonderfully crisp texture and light sweetness"; "Light but crunchy"

#2

Whole Foods Market 365 Everyday Value Raisin Bran
Nutrition: Serving size 1 cup = 200 calories, 0.5g fat, 210mg sodium, 210mg potassium, 44g carbs, 15g sugars, 6g protein, 0% vitamin A, 0% vitamin C, 2% calcium, 15% iron
Cost: $2.69 at Whole Foods in New York, NY
Blind Tasting Notes: "Like Raisin Bran with more heft"; "A very crunchy flake"; "Nice sweetness"; "Like the raisins, but flakes are tough to chew"


TIED FOR #3

Cheerios
Nutrition: Serving size 1 cup = 100 calories, 2g fat, 190mg sodium, 170mg potassium, 20g carbs, 1g sugars, 3g protein, 10% vitamin A, 10% vitamin C, 10% calcium, 45% iron, 10% vitamin D
Cost: $4.49 at Whole Foods in New York, NY
Blind Tasting Notes: "Yummy"; Classic"; "Almost burnt grainy flavor--tastes healthy"; "Light"; "This is what I ate as a kid"; "The old standby; a workhorse"

Fiber One Honey Clusters
Nutrition: Serving size 1 cup = 160 calories, 1.5g fat, 230mg sodium, 180mg potassium, 44g carbs, 6g sugars, 3g protein, 20% vitamin A, 0% vitamin C, 10% calcium, 25% iron, 15% vitamin D, 70% vitamin E
Cost: $4.99 at Stop & Shop in Glen Cove, NY
Blind Tasting Notes: "Caramel/butterscotch flavor"; Nice maple syrup note"; "Good crunch, good cluster, nice plain flake"

Nutritionist Sandra Frank's Picks
Note: "Adding variety helps you obtain the different nutrients you need, as well as keeping your meals interesting," says Frank. In other words, these cereals are healthy, but eating them every morning is not.

#1 Cheerios
Nutrition: Serving size 1 cup = 100 calories, 2g fat, 190mg sodium, 170mg potassium, 20g carbs, 1g sugars, 3g protein, 10% vitamin A, 10% vitamin C, 10% calcium, 45% iron, 10% vitamin D
Cost: $4.49 at Whole Foods in New York, NY
Frank's Comments: "Cheerios is lowest in calories per one cup serving. It is considered low in fat and a good source of fiber. For those watching your waistline, this is the best choice. In addition, Cheerios provides 45% of the daily value of iron."
Our Assessment: We ranked this in third place, so it's good news that it's also healthy. We should note, though, that some of us weren't fans of this cereal, commenting that it tastes like cardboard or sawdust.

#2 Kashi GoLean
Nutrition: Serving size 1 cup = 140 calories, 1g fat, 85mg sodium, 480mg potassium, 30g carbs, 6g sugars, 13g protein, 0% vitamin A, 0% vitamin C, 6% calcium, 10% iron
Cost: $3.49 at Whole Foods in New York, NY

Frank's Comments: "Need fiber? Go with Kashi GoLean. It scored highest in fiber, protein, and potassium and the lowest in sodium per serving. It is defined as a low fat, low sodium, and high fiber food."
Our Assessment: Uh oh. "Tastes about as dull as rice cakes. Does nothing for me"; "Too mealy and dry"; Yuck. No flavor and weird texture." Those were some of the comments we received about Kashi GoLean. Some of us were more into it, though: "Great assortment of textures and flavors"; "Nice sweetness." And some were confessional: "I eat this at home because I know it's healthy, but it really tastes like cardboard."

#3 Barbara's Bakery Puffins
Nutrition: Serving size 3/4 cup = 90 calories, 1g total fat, 190mg sodium, 85mg potassium, 23g carbs, 5g sugars, 2g protein, 0% vitamin A, 25% vitamin C, 0% calcium, 2% iron
Cost: $3.49 at Whole Foods in New York, NY

Frank's Comments: "Barbara's Bakery Puffins came in as the second lowest in calories. It is a low fat and a high fiber food. The ratio of fiber to calories placed it third. The good outweighs the lower iron content, but make sure you include iron-rich foods throughout the day. Some foods rich in iron include: lean meats, liver, seafood, shrimp, salmon, poultry, eggs (yolks contain iron), kidney beans, lima beans, black beans, pinto beans, soy beans and lentils; dark green vegetables (spinach, collard greens, mustard greens, broccoli, asparagus, swiss chard); nuts and; dried fruits."

Our Assessment: Hooray! We ranked this number one! We urge you to go for Barbara's Puffins if you want a healthy cereal that tastes scrumptious.

"There were a lot of factors to consider, so I turned to the labeling laws and the diet manual for assistance," says Frank. Nutrition ratings considered the following:

1.A food is considered low fat if it has 3 grams or less fat per serving.
2.A good source of fiber contains 10 to 19 percent of the daily value for fiber (2.5 to 4.75 grams) per serving.
3.Low sodium is defined as a food containing 140 milligrams or less sodium per serving.
4.Lowest calories per one cup (not per serving).
5.Iron fortification.

NY Times Editorial - Beware Claims About Foods

Snake Oil for Breakfast
Published: June 11, 2010
http://www.nytimes.com/2010/06/12/opinion/12sat4.html?th&emc=th

More than a century after President Theodore Roosevelt signed the Pure
Food and Drug Act, deception is still a far too popular marketing tool
for food makers.

The Federal Trade Commission barred Kellogg’s last year from running ads
saying Mini-Wheats are “clinically shown to improve kids’ attentiveness
by 20 percent.” To claim “benefits to cognitive health, process or
function provided by any cereal or any morning food or snack food,” was
a no-no, unless the claims were true. But the F.T.C.’s order covered
only cognitive abilities. So just as it was signing its consent,
Kellogg’s was starting a new campaign in which “Snap, Crackle and Pop”
called out to parents from the Rice Krispies box promising to help
“support your child’s IMMUNITY.”

Last week, the F.T.C. said that it had closed that loophole, reaching an
agreement with Kellogg’s that would bar the company from making any
claims about the health benefits of their food unless they were backed
by scientific evidence and not misleading.

Businesses have been making dubious claims about their products at least
since the 17th century, when the British clergyman Anthony Daffy sold
Daffy’s Elixir as a cure for scurvy as well as agues, gout, rheumatism,
rickets, worms and other ailments. Hucksterism — no matter how
implausible the claim — lives on.

In 2004, the F.T.C. barred KFC from saying its fried chicken was
compatible with low-carbohydrate weight-loss programs — because such
diets specifically advise against breaded, fried foods. The Food and
Drug Administration sent letters to 17 food companies in March warning
them about misleading product labels. Dreyer’s claimed there is no
trans-fat in its ice cream but forgot to mention it has lots of
saturated fat. POM Wonderful claimed its pomegranate juice helps treat,
prevent or cure hypertension, diabetes and cancer.

This might be par for the course for an era of swift-boating political
ads and a torrent of television commercials plumping for myriad wonder
drugs (sudden death may result). It leaves the consumer in a quandary:
what part of the label can be believed?

Protein Drinks May Be Harmful

A study by Consumer Reports found that most people do not need to add a protein supplement to their diet and that some protein drinks contain contaminants and metals that can cause serious health problems.

Manufacturers of protein drinks once marketed only to body builders, athletes and health fanatics, however in recent years they have aimed promotion of these supplement products to busy professionals, working mothers, pregnant women, young adults and even children. Some protein drinks entice consumers with advertising claims including weight loss, muscle building, energy boosting or anti-aging. They encourage consumers not only to supplement their daily diet with these products, but also to use them to replace meals.

The Consumer Reports investigation sent fifteen protein drinks to an independent laboratory for analysis, reviewed government documents and interviewed health experts, fitness experts and consumers. They found that most people get enough protein in their regular diet and do not need these supplements. Consumer Reports recommends that people who need more protein, can find it in healthier, cheaper sources such as milk, eggs and chicken breast.

The results of the laboratory analysis found that all fifteen of the protein drinks tested contained one or more of the contaminants arsenic, cadmium, lead and mercury. Three of the products tested raised particular concern because consuming more than three servings per day could expose the consumer to levels of these contaminants that are above recommended limits:

- Eas Myoplex (Arsenic and Cadmium)
- Muscle Milk Chocolate (Cadmium and Lead)and;
- Muscle Milk Vanilla Crème (Lead)

“It is our company mission to do everything possible to ensure that our products are superior in quality, reliability, authenticity and safety,” said Greg Pickett, Founder of CytoSport, Inc. who manufactures Muscle Milk. “Additionally, our products are rigorously tested by both us and independent third party agencies including NSF International to ensure their safety and efficacy.”

The article detailing the study appears in the July 2010 issue of Consumer Reports Magazine. The non-profit consumer organization Consumers Union publishes the monthly periodical.

Watch the Early Show on CBS as they take a hidden camera into nutrition stores in New York City where salespeople failed to warn of dangers and even said taking more than the recommended doses would cause no harm.

“What we're concerned about here is the chronic low level exposure of a heavy metal. And what people should know, is that heavy metals, once they come into our bodies, once they're metabolized, they tend to stay there for a long period of time,” Urvashi Rangan of Consumer Reports told
CBS. According to the American Heart Association, people who have an excess of protein in their diet may be at higher risk of kidney and liver disorders, and osteoporosis. While everyone can suffer adverse health effects from exposure to heavy metals, children, growing teens, pregnant women and their unborn children are especially at risk.

Lead exposure can cause developmental problems such as damage to the brain and nervous system or slowed growth in growing children and teens. In adults, it can cause reproductive problems, high blood pressure and hypertension, nerve disorders, effect memory or concentration or cause muscle and joint pain. Ingesting very high levels of arsenic can result in death. Exposure to lower levels can cause nausea and vomiting, decreased production of red and white blood cells, abnormal heart rhythm, damage to blood vessels and a sensation of “pins and needles” in hands and feet. Cadmium is a known carcinogen, meaning cancer causing. Ingesting cadmium can damage kidneys and bones. Exposure to mercury can permanently damage the brain and kidneys. Effects on brain functioning may result in irritability, shyness, tremors, changes in vision or hearing and memory problems.

“The results of this analysis aren't alarming,” Andrew Shao of the Council for Responsible Nutrition told CBS. “The heavy metals that were found are well below the limits FDA Food and Drug Administration) would be concerned about, so they don't pose a health risk to consumers at all.”

Chocolate Milk is a 'Natural' for Post-Exercise Recovery

New research suggests drinking chocolate milk after a workout offers advantages for post-exercise performance and muscle repair

BALTIMORE (June 2, 2010) – One of the best post-exercise recovery drinks could already be in your refrigerator, according to new research presented at the American College of Sports Medicine conference this week. In a series of four studies, researchers found that chocolate milk offered a recovery advantage to help repair and rebuild muscles, compared to specially designed carbohydrate sports drinks.

Experts agree that the two-hour window after exercise is an important, yet often neglected, part of a fitness routine. After strenuous exercise, this post-workout recovery period is critical for active people at all fitness levels – to help make the most of a workout and stay in top shape for the next workout.

The new research suggests that drinking fat free chocolate milk after exercise can help the body retain, replenish and rebuild muscle to help your body recover. Drinking lowfat chocolate milk after a strenuous workout could even help prep muscles to perform better in a subsequent bout of exercise. Specifically, the researchers found a chocolate milk advantage for:

Building Muscle – Post-exercise muscle biopsies in eight moderately trained male runners showed that after drinking 16 ounces of fat free chocolate milk, the runners had enhanced skeletal muscle protein synthesis – a sign that muscles were better able to repair and rebuild – compared to when they drank a carbohydrate only sports beverage with the same amount of calories. The researchers suggest that "athletes can consider fat-free chocolate milk as an economic nutritional alternative to other sports nutrition beverages to support post-endurance exercise skeletal muscle repair."1

Replenishing Muscle "Fuel" – Replacing muscle fuel (glycogen) after exercise is essential to an athlete's future performance and muscle recovery. Researchers found that drinking 16 ounces of fat free chocolate milk with its mix of carbohydrates and protein (compared to a carbohydrate-only sports drink with the same amount of calories) led to greater concentration of glycogen in muscles at 30 and 60 minutes post exercise.2

Maintaining Lean Muscle – Athletes risk muscle breakdown following exercise when the body's demands are at their peak. Researchers found that drinking fat free chocolate milk after exercise helped decrease markers of muscle breakdown compared to drinking a carbohydrate sports drink.3

Subsequent Exercise Performance – Ten trained men and women cyclists rode for an hour and a half, followed by 10 minutes of intervals. They rested for four hours and were provided with one of three drinks immediately and two hours into recovery: lowfat chocolate milk, a carbohydrate drink with the same amount of calories or a control drink. When the cyclists then performed a subsequent 40 kilometer ride, their trial time was significantly shorter after drinking the chocolate milk compared to the carbohydrate drink and the control drink.4

Why Chocolate Milk?

Chocolate milk's combination of carbohydrates and high-quality protein first made researchers take notice of a potential exercise benefit. The combination of carbs and protein already in chocolate milk matched the ratio found to be most beneficial for recovery. In fact, studies suggest that chocolate milk has the right mix of carbs and protein to help refuel exhausted muscles, and the protein in milk helps build lean muscle. This new research adds to a growing body of evidence suggesting milk can be just as effective as some commercial sports drinks in helping athletes refuel and recover.

Milk also provides fluids for rehydration and electrolytes, including potassium, calcium and magnesium lost in sweat, that both recreational exercisers and elite athletes need to replace after strenuous activity. Plus, chocolate milk is naturally nutrient-rich with the advantage of additional nutrients not found in most traditional sports drinks. Penny-for-penny, no other post-exercise drink contains the full range of vitamins and minerals found in chocolate milk.

Sources:

1. Lunn WR, Colletto MR, Karfonta KE, Anderson JM, Pasiakos SM, Ferrando AA, Wolfe RR, Rodriguez NR. Chocolate milk consumption following endurance exercise affects skeletal muscle protein fractional synthetic rate and intracellular signaling. Medicine & Science in Sports and Exercise. 2010;42:S48.

2. Karfonta KE, Lunn WR, Colletto MR, Anderson JM, Rodriguez NR. Chocolate milk enhances glycogen replenishment after endurance exercise in moderately trained males. Medicine & Science in Sports & Exercise. 2010;42:S64.

3. Colletto MR, Lunn W, Karfonta K, Anderson J, Rogriguez N. Effects of chocolate milk consumption on leucine kinetics during recovery from endurance exercise. Medicine & Science in Sports & Exercise. 2010;42:S126.

4. Ferguson-Stegall L, McCleave E, Doerner PG, Ding Z, Dessard B, Kammer L, Wang B, Liu Y, Ivy J. Effects of chocolate milk supplementation on recovery from cycling exercise and subsequent time trial performance. Medicine & Science in Sports & Exercise. 2010;42:S536.

About the National Milk Mustache "got milk?"® Campaign

The Milk Processor Education Program (MilkPEP), Washington, D.C., is funded by the nation's milk processors, who are committed to increasing fluid milk consumption. The National Fluid Milk Processor Promotion Board, through MilkPEP, runs the National Milk Mustache "got milk?"® Campaign, a multi-faceted campaign designed to educate consumers about the health benefits of milk. For more information, go to www.whymilk.com. Deutsch, A Lowe and Partners Company, is the creative agency for the National Milk Mustache "got milk?"® Campaign.

Milk Does More for Muscle Building and Fat Losing!

Milk: 2 glasses a day tones muscles, keeps the fat away in women, study shows

HAMILTON, CANADA – Women who drink two large glasses of milk a day after their weight-lifting routine gained more muscle and lost more fat compared to women who drank sugar-based energy drinks, a McMaster study has found.

The study appears in the June issue of Medicine and Science in Sport and Exercise.

"Resistance training is not a typical choice of exercise for women," says Stu Phillips, professor in the Department of Kinesiology at McMaster University. "But the health benefits of resistance training are enormous: It boosts strength, bone, muscular and metabolic health in a way that other types of exercise cannot."

A previous study conducted by Phillips' lab showed that milk increased muscle mass and fat loss in men. This new study, says Phillips was more challenging because women not only steer clear of resistance training they also tend to steer away from dairy products based on the incorrect belief that dairy foods are fattening.

"We expected the gains in muscle mass to be greater, but the size of the fat loss surprised us," says Phillips. "We're still not sure what causes this but we're investigating that now. It could be the combination of calcium, high-quality protein, and vitamin D may be the key, and. conveniently, all of these nutrients are in milk.

Over a 12-week period, the study monitored young women who did not use resistance-training exercise. Every day, two hours before exercising, the women were required not to eat or drink anything except water. Immediately after their exercise routine, one group consumed 500ml of fat free white milk; the other group consumed a similar-looking but sugar-based energy drink. The same drinks were consumed by each group one hour after exercising.

The training consisted of three types of exercise: pushing (e.g. bench press, chest fly), pulling (e.g. seated lateral pull down, abdominal exercises without weights), and leg exercises (e.g. leg press, seated two-leg hamstring curl). Training was monitored daily one on one by personal trainers to ensure proper technique.

"The women who drank milk gained barely any weight because what they gained in lean muscle they balanced out with a loss in fat" said Phillips. "Our data show that simple things like regular weightlifting exercise and milk consumption work to substantially improve women's body composition and health." Phillips' lab is now following this study up with a large clinical weight loss trial in women.
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If you are not allergic to milk protein, nonfat milk is a good source of protein, calcium and Vitamin D. 500 ml nonfat milk is about 2 cups (180 kcal, 16 g protein, 24 g CHO). Lots of studies about building lean muscle mass after weight lifting exercise support a mixture of carbohydrate & protein. Some have suggested a ratio of 4 g CHO per 1 g PROT as an optimal ratio (found in chocolate milk). Maybe there is something in the Vitamin D (serum levels were measureable higher in the test group, consistent with fortification of milk). Unfortunately, so many women skip dairy products because they are worried about calories or concerned that milk is not "food for humans". Even people with lactose intolerance can usually tolerate small amounts liquid milk and 6-8oz servings of yogurt.