FitSugar

Does It or Doesn't It Contain Dairy?

FitSugar — Mon, 12 Oct 2009 09:00:42 -0700

If you're giving up meat in honor of World Vegetarian Awareness Month, you may consider doing the same with dairy products as well. Foods containing diary can be high in saturated fat and cholesterol, so it's good to know which foods contain it. Ice cream, cheese, and yogurt are obvious, but can you figure out what other products contain hidden amounts of milk? Take this quiz and see.

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Barbara's Organic Cinnamon Crisp Granola Bars

How Do Calcium-Rich Foods Stack Up?

FitSugar — Wed, 08 Apr 2009 08:00:00 -0700

Calcium is crucial for women's bone health, so it's absolutely imperative that you get enough in your diet. You can fortify yourself with calcium supplements, but since women need at least 1,000 milligrams per day or more, we should also seek out calcium-rich foods. Think you know how these foods stack up, calcium-wise? Take my quiz to find out.

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Tips For the Lactose Intolerant

FitSugar — Fri, 06 Mar 2009 12:00:00 -0800

Yogurt, creamy soups, ice cream, mac 'n' cheese, ranch dressing, butter on toast - these foods are so delicious and comforting but not for everyone. If you're lactose intolerant (and many people are), a simple slice of cheese on a cracker could have you running to the bathroom. So here are some tips to help you deal with your dairy-filled world.

If your body can't tolerate any dairy products whatsoever, keep Lactaid pills with you at all times. It contains the enzyme, lactase, which lactose intolerant people's bodies don't produce enough of. This enzyme is needed to help break down the lactose (milk sugar) in your foods. If it doesn't get broken down, the lactose causes bloating, gas, or diarrhea.
If you're able to tolerate small amounts of dairy products, be sure to enjoy them with other nondairy foods. This helps reduce the rate at which the lactose enters your small intestine, and allows the small amount of lactase that your body produces to break down the lactose without feeling overwhelmed.

For other helpful tips read more.

Avoiding dairy is your best bet, so be a keen label reader. Look for words such as milk, milk powder, butter, buttermilk, cream, cheese, whey, curds, or milk solids. Hidden lactose can be found in baked goods, dressings, chips, instant soups, candies, pancake mixes, margarine, and certain medications. If you think a food might have dairy in it, but you're not sure, don't take the chance.
Don't be embarrassed. Tell everyone who needs to know that you are lactose intolerant. That way when you show up at a friend's house for dinner, they won't offer you a plate of fettuccine Alfredo.
If possible, remove the dairy from your favorite foods. Peel the cheese off your pizza, order the baked potato but hold the sour cream, and enjoy popcorn without the melted butter.
Look for dairy-free alternatives to your favorite foods. Drink soy, almond, or rice milk instead of cow's milk. Choose soy yogurt, creamer, ice cream, and cheese instead of the dairy-filled versions. Use olive oil or a dairy-free margarine such as Smart Balance in place of butter. Pick up some dairy-free chocolate instead of milk chocolate.

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Have You Ever Tried a Dairy-Free Diet?

FitSugar — Thu, 22 Jan 2009 04:30:00 -0800

I love cheese, so giving up dairy would be tough for me, but I know many people who are or have gone dairy-free. Some say it helps relieve congestion or acne, and some avoid dairy because it bothers their stomach. What about you?

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Lactose Intolerance: Can You Grow Out of It?

FitSugar — Tue, 17 Jun 2008 03:30:00 -0700

How horrible is it to have to say no to ice cream on a hot Summer day? Unfortunately millions or Americans have to say no to ice cream, milk, yogurt, cheese and any foods containing dairy products because they're lactose intolerant. If you can't have milk, it's because your body doesn't produce the enzyme, lactase, to break down the milk sugar (lactose). So undigested lactose sits in your gut, and causes bloating, gas, and embarrassing trips to the bathroom within 30 minutes to two hours after eating anything containing milk.

So can your body ever grow out of lactose intolerance? To find out read more.

The thing is, if your body reduces the amount of lactase enzyme it produces, then unfortunately it's not likely that regular production will suddenly start to kick in. So although growing out of it is unlikely and there is no cure for lactose intolerance, there are some ways around it. Some may find that if they gradually increase the amount of dairy products they eat, the bacteria in their colons may change and be better able handle larger quantities. Other folks find that certain dairy products like cheese and yogurt are easier to digest than a glass of milk, and a little trial and error will help them figure out their personal limit. Eating dairy products with other foods may also make products containing milk more tolerable.

For most people though, their only options are to either eliminate dairy products altogether, or to take Lactaid supplements. These miracle pills contain the lactase enzyme your body lacks, so they allow you to eat all the dairy your little heart desires without the cramping or mortifying gas.

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Margarine War: Earth Balance vs. Smart Balance

FitSugar — Tue, 27 May 2008 03:00:00 -0700

As if the war between butter and margarine weren't enough to think about, now I have to choose between kinds of margarine. Have you ever wondered what the difference is between these two? They're both organic, dairy free, and made without hydrogenated oils, but what else sets them apart besides their names?

To find out, read more.


Serving Size	1 tbsp	1 tbsp	1 tbsp
Calories	100	80	102
Total Fat	11g	9g	11.5g
Saturated Fat	3.5g	2.5g	7.3g
Cholesterol	0mg	0mg	31mg
Sodium	120mg	100mg	82mg
Carbs	0g	0g	0g
Fiber	0g	0g	0g
Sugar	0g	0g	0g
Protein	0g	0g	.1g

Both Earth Balance and Smart Balance are made with an expeller pressed natural oil blend, but here's the difference: In the Earth Balance, the blend is soybean, palm fruit, canola, and olive, and in the Smart Balance, the blend is palm fruit, soybean, canola, and olive. Not a huge difference, but still worth noting.

As far as taste goes, they both have a mild buttery flavor, which I prefer over other margarines that are made with hydrogenated oil. Not only is it healthier, but it also tastes lighter and doesn't make your mouth feel waxy or greasy. Both Earth and Smart Balance spreads have a smooth, spreadable consistency, and they melt well on warm bread. Since I can't tell the difference in taste or texture, I'd definitely choose Smart Balance over Earth Balance, since it has less fat and less sodium. I'd also choose it over butter since it has less saturated fat. If you've never tried Smart Balance, I'd give it a try. It tastes great on food, but you can also cook and bake with it.

Ice Cream? No Thanks, I'm Lactose Intolerant

FitSugar — Thu, 17 Jan 2008 13:30:00 -0800

Some people shudder at the sight of drinking a whole glass of milk or a slice of pizza with extra cheese. It isn't the fat they're worried about, it's the lactose. People who are lactose intolerant no longer produce the enzyme lactase in their small intestine to break down the milk sugar lactose. Symptoms can include mild bloating, gas, or just an uncomfortable feeling in the belly 30 minutes to two hours after eating or drinking a dairy product. For some people, their reaction is more severe, and they end up with painful cramps, nausea, or diarrhea. How much and what types of dairy products are consumed can play a factor in how bad the reaction is.

This video may joke around, but you wouldn't be laughing if you were lactose intolerant. So how do you know? To find out read more

If you notice that you have stomach issues whenever you eat foods that contain milk, well then it's probably safe to say that you're lactose intolerant. It can also run in families, so if your parents or siblings have a hard time digesting milk and cheese and such, then there's a good chance that you'll follow in their footsteps.

There are two tests you can take though, just to make sure.

Lactose Intolerance Test: You fast before the test and then drink a liquid that contains lactose. Several blood samples are taken over a two-hour period to measure your blood sugar levels. Normally, when a person eats a dairy product, the lactase enzyme breaks down the lactose into glucose and galactose, which raises the person's blood-sugar levels. If the lactase enzyme isn't there to do its job, then a blood sample would show no rise in the blood-sugar level, and the doctor would then confirm lactose intolerance.

Hydrogen Breath Test: You drink a liquid loaded with lactose, and your breath is analyzed. Normally the breath contains little hydrogen, but when there is undigested lactose in the colon, it's fermented by bacteria, which produces several gases including hydrogen. If your doctor sees raised levels of hydrogen in your breath, then you're lactose intolerant.

So now what? Unfortunately there is no cure for lactose intolerance, but there are two options. You can avoid all foods that contain milk or you can take lactase supplements (Lactaid pills). These allow you to pop a pill with your first bite of dairy, so you can enjoy the foods you love without the horrible symptoms.

How to Get Your Daily Calcium

FitSugar — Thu, 10 Jan 2008 08:45:00 -0800

There may be over 200 bones in the human skeleton, but our bodies don't produce this essential mineral. The recommended daily intake (RDI) of calcium for women over 19 years old is 1,000 mg and we need to make sure we get enough from our diets. If we don't, our bodies will drain calcium from our bones, leading to the dreaded osteoporosis.

New studies show that it's better for your bones to get calcium from the foods you eat, instead of from supplements. So how can you make sure you're getting enough? To see what I ate yesterday to reach my daily calcium goal read more

Meal	Food	Calcium (mg)
Breakfast	6 oz. glass of milk	300
	1 cup of Kashi GoLean cereal	60
	1/2 cup sliced strawberries	0
Lunch	2 slices whole wheat bread	40
	1 oz. sliced cheddar cheese	202
	4 slices cucumber	4
	2 slices tomato	4
	1/2 avocado	12
	1/4 cup almonds	93
	1/3 cup raisins	18
Optional Snack (for pre-workout)	6 oz. cup of vanilla yogurt	290
Dinner	3 oz. grilled chicken	0
	1/2 cup steamed broccoli	31
	1 small baked sweet potato	22
	TOTAL CALCIUM INTAKE	1,076 mg

It really isn't that hard to get enough calcium. Just make sure to include a variety of dairy products and dark greens veggies in your diet. If you're interested in knowing what other foods contain calcium, check out this list.

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How Many Servings of Dairy Products Do You Typically Eat in a Day?

FitSugar — Thu, 30 Aug 2007 04:00:00 -0700

Milk, does a body good. We have all seen the ads, and lately milk has been in the news an awful lot. From the raw milk trend and controversy, to the news that eating calcium is better for your bones than taking a supplement. Recently, researchers found that drinking milk after heavy weightlifting can help exercisers burn more fat.

With all this in mind I was wondering...

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What Does Your RDI Look Like: Calcium

FitSugar — Wed, 08 Aug 2007 15:45:00 -0700

Drink Your Milk. Milk Does a Body Good. Got Milk?

Alright already, so we know we are supposed to be getting calcium daily, and dairy products do contain this valuable mineral, but you can find calcium in many other foods including broccoli, almonds, salmon, and fortified orange juice. Try to get your calcium from the food you eat, rather than supplements, since a new study shows that it's better for your bones.

For women over the age of 19, we should be getting 1,000 mg of calcium a day. Calcium is essential for strong bones and teeth. It is also vital in daily body functions like muscle contraction and relaxation, blood clotting, and the transmission of nerve impulses. Our bodies do not produce it, so we need to get it from the foods we eat, or from supplements. If we don't get enough, our bodies will drain calcium from our bones, leading to osteoporosis.

Are you getting enough? To help you figure that out, I made a chart listing a variety of foods and the amount of calcium they contain. To check it out read more

Food	Amount	Amount of Calcium in mg
Milk	1 cup	300
Hard cheese (cheddar)	1 oz	240
Nonfat or 1% cottage cheese	1 cup	155
Plain yogurt	6 oz	290
Ice cream	1 cup	218
Tofu	1/2 cup	258
Fortified soy or rice milk	1 cup	300
Fortified orange juice	1 cup	300
Black beans	1/2 cup	38
Pinto beans or chick peas	1/2 cup	40
Sesame seeds	2 tbsp	180
Tahini (sesame seed butter, used to make hummus)	2 tbsp	130
Almonds	1/4 cup	93
Almond Butter	2 tbsp	86
Brazil nuts or hazelnuts	1/4 cup	55
Bok choy	1/2 cup	75
Kale	1 cup	94
Broccoli	1 cup	178
Celery	1 cup	54
Cooked green beans	1 cup	58
Cooked butternut squash	1 cup	84
Cooked sweet potato	1 cup	70
Naval orange	1 medium	56
Raisins	2/3 cup	53
Dried figs	5 medium	135
Sardines (canned)	8 medium	370
Salmon	3 oz	180
Oysters (canned)	1/2 cup	60
Shrimp (canned)	1/2 cup	40

Can you get too much calcium? Yes, if you are consuming more than 2,500 mg a day from food and/or supplements, it can interfere with the absorption of zinc, iron, and magnesium. It may also increase the risk of kidney stones. So check your diet and make sure you're getting the right amount.

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