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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

Milk May Not Do Your Body Good

FitSugar — Thu, 03 Sep 2009 03:30:14 -0700

Many of you have tried a dairy-free diet either for ethical reasons or because it upsets your stomach. Although the message from the dairy industry is that milk does a body good, 60 percent of adults can't digest dairy. It's not that they're allergic, meaning their immune system is affected; it's that their stomachs can't digest the lactose, the sugar found in milk. The enzyme lactase is needed to break it down, and for most of us, that enzyme stops being produced when we're between 2 and 5 years old. Without the enzyme to break down the lactose, the undigested milk sugars end up in our colons and ferment, causing cramps, bloating, gas, and diarrhea.

If you have no trouble digesting milk products, you're actually in the minority. That's why scientists don't like the term lactose intolerance, because it gives the impression that it's a disease. Lactose tolerance is actually a genetic mutation. It may have to do with the fact that thousands of years ago, depending on where people lived, milk was a source of food, calcium, and vitamin D. So people kept drinking cow's milk even after they stopped nursing (breast milk also contains lactose), and their bodies continued to produce the lactase enzyme to break it down. That's why there's a connection between your nationality and your sensitivity to milk. Those of European, Irish, Dutch, and Scandinavian decent are usually more tolerant of milk, while Native Americans, Asians, and those of African and Caribbean decent are more sensitive.

Tell me, where do you stand when it comes to sensitivity to milk?

Do You Know Milk?

FitSugar — Fri, 15 May 2009 06:00:00 -0700

Although I haven't had a glass of milk in years, I use it daily in my coffee and pour it over my bowl of cereal. I recently realized I didn't know much about milk nutritionally. Do you? Take this quiz and see.

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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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Organic Milk Does the Body Better

FitSugar — Mon, 09 Jun 2008 03:30:00 -0700

We practically cut our milk teeth on the ads stating, "Milk, it does the body good." Well, there's some new research to add to that tag line – Organic milk is even better for you than conventional milk. Let me clarify even further, organic milk that comes from cows that have been pasture fed is what does the body good. It looks like eating grass and clover, like cows are meant to do (conventionally raised cows are often fed corn or corn based feeds), produces milk with greater amounts of the beneficial omega-3 fatty acids. Milk produced by grass fed cows also contains higher levels of fat soluble vitamins and antioxidants. So drink up and give yourself one of those classy milk moustaches.

As food guru Michael Pollan says, "Not only are you what you eat, but you are what what you eat eats too."

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Sodium: Fat Free Skim Milk vs. Gatorade

FitSugar — Wed, 19 Mar 2008 09:30:00 -0700

I seem to have a couple of new obsessions lately: sodium and sports drinks. I thought this little quiz comparing these two common beverages would be enlightening for you. Take it and see if you know which drink has a higher sodium content.

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High Blood Pressure? Drink Milk

FitSugar — Fri, 22 Feb 2008 16:00:00 -0800

If you're looking to keep your blood pressure down then you may want to drink your milk - just like your mother always told you.

New research has found that women who drank more fat-free milk and had higher intakes of calcium and vitamin D from foods, and not supplements, tended to have a lower risk for developing hypertension or high blood pressure. Here's more:

When the researchers investigated the benefits of milk specifically, they found women who drank two or more servings of fat-free milk each day reduced their risk for high blood pressure by up to 10 percent compared to those who drank fat-free milk less than once a month. The same was not found for higher fat milk and milk products or calcium and vitamin D supplement users.

Though I'm good for a glass of skim milk a day, many of us despise drinking milk, so keep in mind that the best defenses against hypertension still remain to exercise, reduce salt intake, quit smoking, limit alcohol intake, and lose excess weight.

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Milk Breakdown

FitSugar — Fri, 08 Feb 2008 14:45:00 -0800

Isn't it amazing how many types of milk are available? You can get cow's milk, but if you're lactose intolerant or vegan, you can use soy milk instead. If you're worried about the possible health risks of eating too much soy, you can pick up some rice milk. If you're not into the watery consistency, then there's always almond milk. Basically, you have a lot of options.

So nutritionally speaking, ever wonder how all these types of milk compare? If so then read more

Serving Size = 1 cup	Calories	Total Fat (g)	Saturated Fat (g)	Cholesterol (mg)	Carbs (g)	Sugars (g)	Protein (g)
Skim Milk	90	0	0	less than 5	13	12	8
1% Milk	110	2.5	1.5	15	13	12	8
2% Milk	190	16	2	20	7	3	8
2% Chocolate Milk	170	5	3	20	24	23	8
Whole Milk	150	8	5	35	12	12	8
Half and Half	320	28	16	80	8	8	8
Heavy Cream	800	96	56	320	0	0	0
1% Buttermilk	100	2.5	1.5	15	12	12	8
Plain Soy Milk	130	4	.5	0	13	7	11
Vanilla Soy milk	150	3	0	0	23	15	7
Chocolate Soy Milk	180	4	1	0	28	14	8
Plain Rice Milk	120	2.5	0	0	24	11	1
Vanilla Rice Milk	120	2.5	0	0	23	10	1
Chocolate Rice Milk	160	3	0	0	34	28	2
Almond Milk	90	2.5	0	0	16	14	1

Well there you have it. If you're watching your calorie intake, skim milk or almond milk are definitely the way to go. If you're trying to lower your cholesterol, I'd stick with cholesterol-free soy, rice, or almond milk. If you're trying to get more protein in your diet, than surprisingly enough, plain soy milk is the best choice. When choosing which one, it all comes down to your dietary or ethical preference, but I'd only use heavy cream in small quantities.

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.

5 Things: Go Organic With These Foods

FitSugar — Mon, 29 Oct 2007 02:30:00 -0700

With so much talk about organic foods, we all know that they are healthier for us and better for the planet, but our budget doesn't always agree. Organic foods can be absurdly expensive, so which foods are most important to get organic?

Pediatrician, Dr. Alan Greene, whose new book Raising Baby Green, discusses ways to raise children in an environmentally-friendly way. Here are the five foods he recommends that can have the biggest impact on your diet:

Milk: Conventional milk usually comes from cows that are treated with artificial hormones and antibiotics. They are most likely fed grain that includes pesticides, and all that goes into the milk you drink. Choosing organic milk decreases the amount of chemicals you consume.
Potatoes: This popular staple in our diet accounts for 30% of overall vegetable consumption. Commercially grown taters are some of the most pesticide-contaminated veggies. A 2006 USDA test found that 81% of potatoes still contained pesticides after being washed and peeled. Yuck.

Want to see the rest? Then read more

Peanut butter: According to the USDA, more than 99% of peanut farms use conventional farming practices, which includes using fungicides to prevent mold growth. Do you want that on your next PB and J?
Ketchup: Recent research found that organic ketchup has double the antioxidants of conventional ketchup. Plus I think it tastes fresher too.
Apples: This fruit, eaten raw and made into juice, is so popular, but it's also one of the most pesticide-contaminated fruits. Look for organic apples (especially during this time of year).

Obviously, this list isn't meant to be the Bible of organic foods, but it's a good approach. Instead of feeling overwhelmed by having to buy everything organic, try to make it about incorporating some organic foods into your diet. Begin with the foods you eat most, but don't break the bank buying organic.

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