Last Week of Challenges and Recipes!

Recipes – Week 5

No Dairy!!! No Milk, No Cream, No Cheese, No Yogurt, No Sour Cream!, No Butter!!  It is only for two weeks! Give it shot.

You will find you are less mucusy, have clearer skin, and you may lose body fat!

Low fat dairy, like skim milk and yogurt are often found at the top of health food lists. We’ve all seen the impressive  milk advertising campaigns over the last few decades. The idea that dairy is a healthy food group is ingrained in our culture here in the U.S., so much so that few people think twice about it when evaluating their diets. Perhaps this is due to the fact that dairy is most well-tolerated by those of northern European descent; a bloodline many Americans can trace their ancestry back to. But even within that group, 25% of people do not have the enzyme required to breakdown the sugar in dairy (lactose). The inability to break down lactose causes digestive distress (gas, bloating, cramping, etc.). As with many other foods that cause this reaction, we know that this type of discomfort is merely the symptom of greater harm being caused to the body.

Common Dairy Myths:

  • Good source of calcium & many other nutrients

Fresh vegetables, seafood, lean meats and fruits are all superior sources of calcium and important minerals most lacking in the standard american diet. Also, the calcium in milk interferes with the absorption of iron and zinc. Insufficient levels of these minerals can lead to anemia, upper respiratory infections, and reduced immune function to name a few.

  • Good source of vitamin D

Even in vitamin D fortified milk, you would have to drink 20 glasses to get the daily recommended 2,000 IU of vitamin D. You’re better off soaking up some sunshine and eating cold water fish and/or organ meat. 

  • Good for bone health

Consumption of milk disrupts the acid:base balance in the body because the calcium from dairy promotes a net acid load and can lead to bone de-mineralization. It’s better to get your calcium from varied sources of lean meats and produce which have the appropriate balance of acidic and basic (alkaline) foods.

Avoiding dairy can be a little trickier than you might expect. As usual, it does require reading labels. Nonfat milk solids are often used as a filler or emulsifier in some packaged foods that we’re hopefully minimizing already:

  • Candy
  • Cereal and bread
  • Salami, bologna, and sausage
  • Salad dressings
  • Condiments

As with many of the other food groups we’ve worked on eliminating over the past 8 weeks, dairy is problematic for a large number of people. The only way to find out how it affects you is to take it out of your diet altogether and see how you feel. If you do not notice any positive changes then by all means, reintroduce it.  We will expand upon which dairy sources are better than others on this blog at the end of your dairy-free two weeks!


~ by 8weeks2thrive on March 11, 2012.

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