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Posts Tagged ‘diet’

Unless you are one of those who cannot tolerate lactose, you probably never gave much thought about your dearies. I mean, why would you right? Well did you know that lactose intolerance can developed at any age? Yep, that’s right. Because you don’t have a problem with your milk now, doesn’t mean it’ll stay this way. I don’t mean to scare you off, I just think that the more you know the better!

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There are some important distinction to make between Lactose Intolerance and Lactose Maldigestion. The latter is a normal pattern of physiology that often begins that often begins to develop at about 3 to 5 years old. This primary form is estimated to affect 75% of the world population and consists of abdominal pain, gas and diarrhea after consuming LARGE amounts of lactose although not everybody will experience symptoms. When significant symptoms are developed after any lactose intake, it is called Lactose Intolerance. All this is caused by a decreased lactase production which is needed in order to properly digest lactose.

Here’s what you can do that will help:

  1. Most people can tolerate 1/2 to 1 cup of milk with meals.
  2. Combine your lactose-product with other foods to slow the digestive process and give more time for Lactasa action.
  3. Combine with higher content fat food, slowing even more the digestion.
  4. Hard cheese is usually easier to digest, due to the loss of most lactose in its production.
  5. Yogurt is also easier to digest because of the bacteria cultures.
  6. Try low-lactose milk
  7. Lactase pills are available if needed (consult your dietitian first)

I also wanted to talk about the many alternatives to Cow milk, because they are super tasty and are the perfect substitute.

Soy Milk:

  • one of the more cost-effective milk alternatives;
  • high in protein
  • strong, distinctive taste

Almond Milk:

  • high in protein
  • high in “good fats” and Vitamin E
  • blends well in coffee, baking, etc.
  • Here’s a home-made recipe by a fellow blogger!

Rice Milk:

  • very sweet (esp. vanilla)
  • low in protein
  • very watery texture

Hemp Milk:

  • decent amount of protein
  • watery texture

Oat Milk:

  • similar to Hemp Milk (protein and texture)
  • mild nutty taste

So I hope this was helpful, and have fun experimenting with all those different milk varieties!

Do you have a favorite cow milk alternative?

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Triglycerides, glycerol, phospholipids, sterols… what? We hear so many different things concerning “fats” (take this, not that, limit this and eat more of that…) making it really tricky to understand, even more to apply in real life situations.

Rule #1: As tempting as it may seem, DO NOT eliminate lipids (fats) from your diet!

The reason for this (rule #1) is that lipids provide energy, insulates and protect your body and organs like kidneys from injuries, and transports the fat-soluble vitamins in the blood stream. A deficiency in fats not only would jeopardize these functions, but would also cause unhealthy skin and diarrhea. Also by eliminating fats from your diet, you will find yourself constantly unsatisfied. Lipids are vital!

So just to clear that out, here’s a quick review on the main Lipid Families:

  1. The “Bad” Fats
    • Saturated fats:
      red meat, whole-milk products, cheeses, coconut milk and oil, palm oil, cocoa butter…
    • Cholesterol:
      meats, egg yolks, cheese, mayonnaise, liver, etc.
    • Trans fats (partially hydrogenated fats):
      shortening, baked goods, cakes, doughnuts, deep fried foods, etc.
  2. The “Good” fats
    • Unsaturated fats (monosaturated fats):
      olive oil, canola oil,
    • Polysaturated fats (including omegas):
      salmon, sardines, walnuts, sunflower seeds, flax seeds, corn oil, safflower oil, soybean oil, etc.

Now that’s great, but how do I incorporate this (and how much of) in my diet?

  1. The suggested daily consumption of all fats should not exceed 20% to 35% of your calories intake. Since all kinds of lipids are very high in calories (9kcal/gram) you should monitor your intake regardless of the kind of fat, in order to maintain a healthy weight.
  2. For the “Bad” fats you should have no more than (*based on 2000 cal. diet):
    • 7% of total energy intake from Saturated fats
      1 Tbsp of butter = 3,3%*
    • 1% of total energy intake from trans fats
      – 1 doughnut = 1.75%*
    • 300mg per day of Cholesterol
      – 1 egg yolk=210 mg and 3 oz of turkey=70 mg
  3. For the “Good” fats, you should aim at 5% of omega fats a day, and make the majority of fat consumption Polyunsaturated and Unsaturated fats.
  4. Considering all this info, when you are at the store, look at the food label and the ingredient list. If a high-lipid content food is listed at the top of the list, it means it is in high quantity. The ingredient lists are always in decreasing order from the most abundant to the least.

Finally, it is a well known fact that lipids can cause cardiovascular diseases, but can also help prevent them. Here’s how to:

  • Consume overall healthy diet (including recommended amounts of lipids)
  • Consume fish, especially oily fish, at least twice a week
  • Aim for healthy body weight
  • Be physically active
  • Avoid use/exposure of tobacco products
  • Choose and prepare your food with minimum or no salt
  • Alcohol in moderation

So as usual, everything goes, but in moderation… Like chocolate 🙂 What’s your guilty pleasure?

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