HoopsTer
04-01-2009, 04:36 PM
So weird. We were talking about Dairy in the Women's Forum today and after I posted something, I went to check my email and I got my IINsider....one of the articles was on dairy. So weird how that happens.
I dont want to annoy anyone more than I already have with the dairy debate in the PMS thread....so I'm just going to start a new one here...and post the article from IIN. Interesting read. I never in a million years thought I could give up dairy, but I did it for a month and it actually wasn't that terrible!
Now that I am slowly starting to incorporate it into my diet again, I am not as enamoured. It doesn't taste as good as I remember it tasting, and I HATE the effect it has on my body.
Everyone is different though :thumbsup:
New York Spirit
Spring 2009
Does Milk Really Do Your Body Good?
by Joshua Rosenthal
Americans love milk. It does the body good, right? Milk, ice cream and yogurt are creamy, comforting and delicious. But do they have all of the health benefits that we are led to believe? It's confusing. With dairy being an entire section on the U.S. Department of Agriculture (USDA) food pyramid and advertisements with athletes and actors drinking the white beverage, it's no wonder we think milk is a necessary ingredient for optimal health. The truth is those ads are funded by the National Milk Processor Board, so it's no wonder they tout the health benefits of milk. They site studies that suggest the nutrients in 3 glasses of lowfat or fat free milk a day can help maintain a healthy weight, plus the protein, along with exercise, helps build muscle for a lean body.
What people don't see in the fine print of the food pyramid or the advertisements are the adverse effects of dairy, like digestive upset, mucus, cardiovascular disease, iron deficiency, breast cancer, asthma, headaches and food allergies. In fact, many people are sensitive to dairy because they lack the digestive enzymes needed to break it down, a condition known as lactose intolerance. About 75% of adults show some decrease in the ability to digest milk worldwide. Instead of recognizing that dairy is the problem, they take various medications rather than addressing the underlying issue. But even a brief break from dairy consumption can lead to surprising improvements in health conditions.
Many people believe the calcium in dairy will help prevent osteoporosis or bone fracture. In fact, numerous studies have demonstrated that countries with the highest intake of dairy, such as the United States, Sweden and Holland, have the highest incidence of osteoporosis and fractures, while countries with the lowest dairy intake, such as Japan and South Africa, have the lowest rates. Healthy bones need more than just calcium. They also need other vitamins like magnesium, phosphorus, boron, copper, manganese and zinc. If you consume too much calcium and not enough of the other vitamins and minerals, your chances of bone fracture increase. I'm not saying all people should avoid all dairy, but it's not an essential part of the human diet.
If you think about it, humans are the only mammals who continue to consume milk into adulthood. Female mammals nourish their babies with their own milk and stop after a relatively brief period of growth. After this time, young mammals never again show any interest in milk, nor do they have access to it.
When I first became involved with nutrition and health, I rejected dairy. I came to see that no other species naturally consumes dairy after infancy and that cow's milk is the perfect food to help a baby calf grow into a big, heavy cow, but had no place in the adult human diet. For years I felt really good being off dairy. I stopped getting colds in the winter and stopped having mucus. During my first trip to India I visited many different Ayurvedic doctors. Surprisingly, they all told me I needed to incorporate more dairy foods in my diet. They said I was lacking the calming, soothing, feminine energy that dairy offers. It was then that I realized that while dairy may cause mucus and digestive issues for some people, it's not all bad.
Ancestry is a huge contributing factor to whether or not you can tolerate dairy products. My mother grew up in Hungary where dairy was an important part of the daily diet. She drank warm, raw milk straight from the cow. It makes sense that I benefit from moderate amounts of high-quality dairy products in my diet. So even though many people cannot tolerate dairy, it works for others.
For some people, dairy is an emotional issue. Dairy foods provoke feelings of attachment, possibly stemming from early memories of breast-feeding. If you have an emotional response to the idea of reducing dairy, it may be helpful to examine the source of these emotions. For many people, dairy is a comfort food. Think of mac and cheese, grilled cheese or even milkshakes. If this is the case for you, the idea of reducing or eliminating dairy may be difficult. If you want to keep it in your diet, you may want to consider drinking organic milk. Most organic dairy products are free of added hormones, chemicals or antibiotics and have higher levels of omega-3 fatty acids and vitamins A and E.
Just as you might experiment with vegetarianism, you may want to experiment with reducing or eliminating dairy from your diet. Acknowledge the difference. If you are worried about the vitamins that you would be missing by cutting out dairy, try other options. Green vegetables like collards, bok choy and sea vegetables are high in calcium, magnesium and other minerals. Almonds, salmon and chickpeas also provide the vitamins you would find in dairy without the negative side effects. You may find that eating less dairy and increasing your intake of vitamin-rich vegetables clears up certain digestive issues. It's important to find that balance of dairy and non-dairy products that work best for your body.
Milky alternatives
If you decide to eliminate dairy from your diet, but miss the creamy taste, there are milk substitutes that are delicious and easier for the body to assimilate.
Soy milk is a popular alternative to milk. It is made from the liquid extract of whole soybeans and is a great source of protein, B vitamins and iron. You should be aware that it has a strong aftertaste and it's not suitable for infants or anyone with soy allergies.
Rice milk contains more carbohydrates than cow's milk and has a lighter taste and texture. It's made from blending brown rice and water. Certain commercial varieties add sweetener and fortify the milk with calcium, iron and B vitamins.
Almond milk is made from ground almonds. It contains no lactose or cholesterol but is high in natural fats. Similar to rice milk, certain commercial almond milks have added vitamins, vanilla and sweeteners.
Oat milk has a creamy taste that comes from blending cooked oats and water. It's naturally high in fiber and low in protein.
Coconut milk is a naturally sweet, white liquid made from the meat of a mature coconut. This milk is very rich, due to its high oil content. Coconut milk is great to use for desserts and creamy sauces.
I dont want to annoy anyone more than I already have with the dairy debate in the PMS thread....so I'm just going to start a new one here...and post the article from IIN. Interesting read. I never in a million years thought I could give up dairy, but I did it for a month and it actually wasn't that terrible!
Now that I am slowly starting to incorporate it into my diet again, I am not as enamoured. It doesn't taste as good as I remember it tasting, and I HATE the effect it has on my body.
Everyone is different though :thumbsup:
New York Spirit
Spring 2009
Does Milk Really Do Your Body Good?
by Joshua Rosenthal
Americans love milk. It does the body good, right? Milk, ice cream and yogurt are creamy, comforting and delicious. But do they have all of the health benefits that we are led to believe? It's confusing. With dairy being an entire section on the U.S. Department of Agriculture (USDA) food pyramid and advertisements with athletes and actors drinking the white beverage, it's no wonder we think milk is a necessary ingredient for optimal health. The truth is those ads are funded by the National Milk Processor Board, so it's no wonder they tout the health benefits of milk. They site studies that suggest the nutrients in 3 glasses of lowfat or fat free milk a day can help maintain a healthy weight, plus the protein, along with exercise, helps build muscle for a lean body.
What people don't see in the fine print of the food pyramid or the advertisements are the adverse effects of dairy, like digestive upset, mucus, cardiovascular disease, iron deficiency, breast cancer, asthma, headaches and food allergies. In fact, many people are sensitive to dairy because they lack the digestive enzymes needed to break it down, a condition known as lactose intolerance. About 75% of adults show some decrease in the ability to digest milk worldwide. Instead of recognizing that dairy is the problem, they take various medications rather than addressing the underlying issue. But even a brief break from dairy consumption can lead to surprising improvements in health conditions.
Many people believe the calcium in dairy will help prevent osteoporosis or bone fracture. In fact, numerous studies have demonstrated that countries with the highest intake of dairy, such as the United States, Sweden and Holland, have the highest incidence of osteoporosis and fractures, while countries with the lowest dairy intake, such as Japan and South Africa, have the lowest rates. Healthy bones need more than just calcium. They also need other vitamins like magnesium, phosphorus, boron, copper, manganese and zinc. If you consume too much calcium and not enough of the other vitamins and minerals, your chances of bone fracture increase. I'm not saying all people should avoid all dairy, but it's not an essential part of the human diet.
If you think about it, humans are the only mammals who continue to consume milk into adulthood. Female mammals nourish their babies with their own milk and stop after a relatively brief period of growth. After this time, young mammals never again show any interest in milk, nor do they have access to it.
When I first became involved with nutrition and health, I rejected dairy. I came to see that no other species naturally consumes dairy after infancy and that cow's milk is the perfect food to help a baby calf grow into a big, heavy cow, but had no place in the adult human diet. For years I felt really good being off dairy. I stopped getting colds in the winter and stopped having mucus. During my first trip to India I visited many different Ayurvedic doctors. Surprisingly, they all told me I needed to incorporate more dairy foods in my diet. They said I was lacking the calming, soothing, feminine energy that dairy offers. It was then that I realized that while dairy may cause mucus and digestive issues for some people, it's not all bad.
Ancestry is a huge contributing factor to whether or not you can tolerate dairy products. My mother grew up in Hungary where dairy was an important part of the daily diet. She drank warm, raw milk straight from the cow. It makes sense that I benefit from moderate amounts of high-quality dairy products in my diet. So even though many people cannot tolerate dairy, it works for others.
For some people, dairy is an emotional issue. Dairy foods provoke feelings of attachment, possibly stemming from early memories of breast-feeding. If you have an emotional response to the idea of reducing dairy, it may be helpful to examine the source of these emotions. For many people, dairy is a comfort food. Think of mac and cheese, grilled cheese or even milkshakes. If this is the case for you, the idea of reducing or eliminating dairy may be difficult. If you want to keep it in your diet, you may want to consider drinking organic milk. Most organic dairy products are free of added hormones, chemicals or antibiotics and have higher levels of omega-3 fatty acids and vitamins A and E.
Just as you might experiment with vegetarianism, you may want to experiment with reducing or eliminating dairy from your diet. Acknowledge the difference. If you are worried about the vitamins that you would be missing by cutting out dairy, try other options. Green vegetables like collards, bok choy and sea vegetables are high in calcium, magnesium and other minerals. Almonds, salmon and chickpeas also provide the vitamins you would find in dairy without the negative side effects. You may find that eating less dairy and increasing your intake of vitamin-rich vegetables clears up certain digestive issues. It's important to find that balance of dairy and non-dairy products that work best for your body.
Milky alternatives
If you decide to eliminate dairy from your diet, but miss the creamy taste, there are milk substitutes that are delicious and easier for the body to assimilate.
Soy milk is a popular alternative to milk. It is made from the liquid extract of whole soybeans and is a great source of protein, B vitamins and iron. You should be aware that it has a strong aftertaste and it's not suitable for infants or anyone with soy allergies.
Rice milk contains more carbohydrates than cow's milk and has a lighter taste and texture. It's made from blending brown rice and water. Certain commercial varieties add sweetener and fortify the milk with calcium, iron and B vitamins.
Almond milk is made from ground almonds. It contains no lactose or cholesterol but is high in natural fats. Similar to rice milk, certain commercial almond milks have added vitamins, vanilla and sweeteners.
Oat milk has a creamy taste that comes from blending cooked oats and water. It's naturally high in fiber and low in protein.
Coconut milk is a naturally sweet, white liquid made from the meat of a mature coconut. This milk is very rich, due to its high oil content. Coconut milk is great to use for desserts and creamy sauces.