Dairy Free Recommendations:
1 cup hemp
6 cups water
blender for two minutes
When shopping for nut milk It is important to stick with unsweetened nut milk and always check your ingredients list for added sugar (if you are buying flavored), chemicals, toxins and gums such as carrageenan...stay tuned for my gums blog later this week
Did you know chocolate is dairy free?
Cocoa/Cocao is dairy-free, Chocolate is dairy free until milk solids are added to make milk chocolate.
Pro Tip: Try to choose chocolate with 80% or more cocoa
Why I avoid most dairy products:
1. Did you know we are the only species to continue to drink ANOTHER ANIMAL'S MILK after infancy? Did you also know there are no true guidelines of milk consumption for survival/proper organ function?
2. We and animals store toxins as fat, which means animals who do not roam on pasture and are being pumped with hormones/antibiotics are storing those toxins as fat, which we are then drinking and storing as fat.
3. Healthy cows are supposed to roam on Pasteur (which is where they get exercise, fresh oxygen, vitamin D and healthy grass, insects and bugs. This reduces the need for antibiotics because the cows are generally healthy and eating what their bodies intended on them eating to receive adequate nutrients. In both animals and humans, antibiotics affect the stomach in dangerous ways. Overuse of antibiotics not only kill off bad bacteria but also the good bacteria as they are unable to differentiate between the good and bad. In turn, this destroys the gut microbiota leading to a slew of other issues with disease states coming from inflammation (from toxins) with the majority of our immune system lying in our gut.
Cow’s milk recommendations:
1. Raw, grass-fed unpasteurized milk, which provide enzymes (lactase) to help better digest sugar, protein, fat soluble-vitamins (D & K2) and fat
3. Organic Valey Grassmilk: Our milk is always produced without antibiotics, synthetic hormones, toxic pesticides or GMOs. Filled with vitamin D3
3. The A2 milk company: Our cows have not been treated with growth hormones, rBST or antibiotics.
Pasteurization: Needed to kill off the bacteria from the sick and dirty milk from conventional cows that are fed GMO corn, soy and supplements, which increases need for antibiotics and growth hormones. Pasteurized conventional dairy does have higher omega 3:omega 6 ratio, which is good, but it’s still processed.
Typical side effects of dairy include eczema, itchy skin, red skin, bloating, gas, stomach pain, nausea, diarrhea. These side effects can occur anywhere from thirty minutes to 2-4 days after consumption.
Most people who believe they are lactose intolerant, may actually be allergic or intolerant to the protein (casein) that makes up about 80% of cow's milk.
Casein (protein in milk): 80% curd that typically has a low compatibility with human digestion
A1 beta casein in modern dairy cows (Holstein cows: black and white) have been bread to produce more skim milk and is not compatible with human digestion. A1 protein can form an opioid, which is why cheese can become so addictive
A2 beta casein: easier to digest (Asian, African, jersey cows). Goat and sheep milk are 100% A2 (tolerated better than cows milk) and are found in brown/tan/white/dark brown cows
Whey (protein in milk): Makes up about 20% of cow's milk, is more bioavailable and easily digested. This part of the milk is typically thrown out when making cheese and yogurt via cheese curd and a cheese towel. Fun fact, Greek yogurt actually removes a ton of whey during processing.
Osteoporosis vs. cow's milk:
Did you know the countries with the highest cow's milk consumption have the highest osteoporosis rate, with American being high up on that list? Yet, we were told from a young age that milk builds strong bones, right?. Wrong, talk about good marketing! Sure, calcium builds strong bones and teeth, but high acidity is dangerous to our bones and cow's milk is a great source of acid Calcium is also important for our nervous system, hormones and enzyme function along with reducing pms symptoms. With calcium being essential for many bodily functions, it also needs co-factors to get to where the calcium needs to go. These co-factors include combining vitamin D and K2 with calcium to get calcium where it needs to be in the body (bones and teeth) and not sit in the soft tissue. This is a large problem with low fat milk as these fat soluble vitamins are stripped from the milk along with the fat that we need to help absorb any added forms of vitamin D and K2.
Unfortunately, milk is a highly acidic form of calcium, which can in turn affect bone health; however there is positive news, plant calcium can decrease acidity. Acidity is also affected by many other factors, so ask yourself how is your stress level? How much caffeine do you consume? How much sugar and salt do you eat? How old are you? As we age, calcium leaches from our bones, which is why calcium supplementation is extremely important especially after age 35, because around 35 years our bodies start to lose more bone mass then they can replace.
Osteoporosis impacts women at far better rate than men (80% of cases are with women). We are losing bone mass at a faster rate, which is extremely concerning. Just remember, all of these factors (above) can influence our bone health, but each day we wake up is another day to make a change and strengthen our bones as they are consistently breaking down. Remember, new bone growth is stronger and more flexible than old bone growth and bone loss is highly preventable.
Tips for Healthier Bones:
Plant based sources of calcium:
CLA (conjugated linoleic acid) is a fatty acid with positive affects in lean body mass, immune function, and risk of DM, heart attack and breast cancer. Although grain-fed cows produce about 3x more milk, pasteurized cows provide more CLA and 3x the omega 3. So if you were to drink any cow's milk other than raw, I would one recommend a whole milk (less additives/synthetic nutrients and no removal of K2 and vitamin D (fat soluble vitamins), which are extremely important in fat absorption and digestion) and two, I would choose pasture raised, low temperature, pasteurized cow's milk.
The hormones in milk can affect the health of young females (rBGH given to cows –hormone that helps dairy cows to produce more milk). Puberty onset has started extremely early and usually occurs from increased milk, skin care products, and plastic. RBGH doesn’t have to be labeled in products...SCARY!
Overall, you do you, but if you feel you are having a lot of GI problems, acne/eczema, etc. you may want to try an elimination diet to see how you feel.
#1. Eliminate all cow's milk for about two weeks
#2. Slowly re-introduce cow's milk. I would stick to just a cup of cow's milk so if you have a reaction you'll know it's from the milk and not the gluten if you were to eat Cheetos or a pizza something
#3. Wait up to three days for a reaction
**No reaction? Now you know the symptoms are likely coming from another source (may not necessarily be food)
**Reaction? Great! Now you know what your intolerant to...but time to figure out WHY!
Source 3: Funk'tional Nutrition Podcast
Why do I keep seeing gums in my store-bought food items? Are they safe for me? Why do I feel bloated after eating what I thought to be health conscious foods?
Let’s start with the health conscious foods. This is the tricky part about grocery shopping or nutrition in general, because many of us think “let me go buy some almond milk because it’s supposed to be good for me,” and then don’t give it a second thought to look at the ingredients list, but I’m here to tell you that not all almond milks or food items are created equal. We must constantly remind ourselves that one, just because something is deemed “healthy” in society, does not make it healthy in reality. Second, whenever something, such as macronutrients, calories, sugar or salt are removed from a product, the product goes through further extensive processing and must have more macronutrients, sugar, calories or sodium added back in excess to even out the flavors. Nothing is as simple as just removing an ingredient. Next time you go to grab a low fat yogurt, check the sugar content, because I can guarantee you it’ll be a lot higher than your regular full fat yogurt. Also, don’t forget fat isn’t always bad –we need fat to absorb fat soluble vitamins (A, D, E, K) and is also great for brain health and growth in children.
Time to get into the nitty-gritty of gums and what they do in our food and more importantly what they do in our bodies. With the help of Chris Kresser, I am going to review the most common gums found in our "health conscious" food products from the most problematic to least problematic gums.
Like all food is not created equal, all gums are not created equal either. Let’s talk carrageenan, a food additive commonly used as a thickener/stabilizer that most of us have seen on the ingredients list of foods we typically eat. Red Algae (seaweed) carrageenan has been around for years, the current problem is the refined, isolated carrageenan found in modern processed foods, especially in almond and coconut milks.
There are two types of carrageenan, undegraded (approved for use in food products) and degraded (poligeenan). Animal studies show the use of poligeenan (they called carrageenan) in relation to the formation of ulcers and cancerous lesions in the colon.
Poligeenan is significantly more detrimental to the health of lab animals and can cause cancer when on its own in high concentrations; whereas, undegraded carrageenan has only been known to accelerate cancer only when administered with a known carcinogen (toxin). Poligeenan also produces more severe ulceration and inflammation than carrageenan at lower concentrations.
In animal studies, carageenan has been seen to produce intestinal damage. It is also good to not carageenan can be more harmful when consumed with water compared to food and is species dependent between different animals which makes it more difficult to test on humans.
For ethical reasons, human studies are limited, but some have been completed with undegraded carrageenan that noted potential negative ramifications for the cell function and vitality and cell cycle arrest. Increased cell death has been found in concentrations lower than what would be found in a typical diet...SCARY!
Unfortunately, poligeenan can be produced from carrageenan; however, has no functional (thickening) effect in food and would be unlikely to show up a high amounts in processed foods. A concern with small percentages of consumed carigeenan is if it can be degraded into poligeenan during digestion as some evidence indicates this can occur in as much as 10-20% of carrageenan. This is uncertain, but still concerning as studies report a potential correlation with carrageenan and ulceration and inflammation with gut issues. Overall, carrageenan's studies are inconclusive with no proven safety, aka I’d avoid it at all costs especially if you have digestive issues.
Tara gums: (endosperm of legumes) is second in line for being in the "danger" zone strictly for the reasoning it doesn’t have enough evidence of safety on humans
Gellan gums: produced by bacterial fermentation, which is a bulking agent. In a study of rats, abnormalities were found in the intestinal microvilli, which is scary to think about and with the lack of overall data... this should make you weary and to be avoided for safety.
Xanthan gum is a largely indigestible polysaccharide produced by bacteria -similar to gellan gums. Studies show it may cause soft stools with an increase in water and sugar content in the intestines. Xanthan gums have been widely studied and also shown an increase in short chain fatty acid content, which is vital in colon health, but immature digestive systems have been shown to be extremely sensitive to SCFA; thus reasoning for the correlation of xanthan gum intake and necrotizing enterocolitis in infants who use formulas with this added gum.
*There are some positives with oral xanthan in that it has been shown to reduce cholesterol, slow tumor growth, prolong survival of mice with melanoma and has the ability of the intestines to adjust and adapt quickly to this food source (intestinal bacteria).
*Be mindful, xanthan gum is produced by bacterial fermentation of a sugar-containing medium that is often made of corn, soy, dairy or wheat, which are all common allergens. The problem is that manufacturers can claim the xanthan gum is still gluten-free...IT'S NOT.
Overall, avoid consumption of xanthan gums by infants/formula, in those with the above allergies and those with digestive problems. I would suggest to avoid xanthan consumption on a regular basis to avoid potential GI damage –try to stick to a real, whole food diet.
Guar Gum: This is derived from food (guar bean) and is not produced using common food allergens. This gum has been shown to decrease body weight, lower blood sugar, decrease cholesterol and is high in soluble fiber. This gum is non carcinogenic or teratogenic (harmful to fetus); however, it can increase gas and have some GI side effects that have been said to improve with the removal of gums. Highly suggest avoiding gums with SIBO and IBS.
Locus Bean Gum (same level of safety as Guar gum): This gum is made by the carob bean (seeds of the carob tree) that has been shown to decrease cholesterol, increase HDL: LDL ratio and is non carcinogenic/toxic. Increased gas has been reported, but also noted to be gone within 1-2 weeks after consumption. Again, avoid with GI problems such as SIBO/IBS.
Gum Arabic: least problematic gum and is from the sap of an acacia tree. This gum is “not specified” as an additive, which means little or no observed toxic potential exists (positive or negative). Aside from a slight reduction in cholesterol and an increase in breath hydrogen test, which indicates metabolism by intestinal bacteria. This gum is one of the most powerful prebiotics, stimulating the growth of lactobacilli and bifidobacteria with conclusions stating it is as effective, if not more effective as the prebiotic inulin.
Hope this helped clear up all your "sticky" questions!