No Dairy, Less Problems

How many times as a child has someone told you, "If you drink your milk, you will get strong bones?" What were you really thinking back then??

Even as a teacher, I've said that to a few students who were quick to throw their milk cartons in the trash can. I remember learning about The Food Pyramid in health class and it stated that we need at least 3-5 servings of dairy a day. Even though things have changed, and "My Plate" suggests just 3 servings of dairy, my question is how healthy is it? Why have so many people transitioned to plant based products? I am going to share my personal journey, and you can make your own judgements of whether dairy is right for you.

What We Know & Benefits:

Dairy comes from milk produced by mammals. Cow milk is the most popular for human consumption, but milk can also come from other mammals such as goats and sheep. Dairy contains the mineral calcium which is suggested for strong bones. Dairy also has other benefits that include Vitamin D, phosphorus, magnesium, potassium, and protein. some of nutrients in milk are said to also regulate blood pressure and diabetes.

What I've Learned & Risk:

Dairy contains a sugar called lactose. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), someone who has a lactose intolerance experiences bloating, gas, and diarrhea and other digestive symptoms after consuming it. They also state that African Americans, Hispanics/Latinos, Asian Americans and Native Americans are more likely to have a lactose intolerance. Therefore, those who experience this, has to get nutrients such as calcium and Vitamin D elsewhere.

It has been found that cows are pumped with antibiotics and hormones which you will naturally consume. It is just like when women breast feed, and they are careful to what they partake in because it can affect the breast milk. We can only assume that the cow is grass fed and exceptionally healthy. Whatever it is eating, we are ingesting in our bodies. The toxins from the dairy can lead to health issues in the future.

My Journey:

In March of 2020, my doctor Sonza Curtis, put me on the Gut Restoration Diet. When I found out that I had to eliminate dairy from my diet, I was a little sad. First of all, I use to eat shredded cheese out the bag like they were peanuts. Everyday I use to eat a bowl of cereal, eat a cup of yogurt, use butter, and eat dairy again at some capacity. Some of my favorite foods include pizza, ice cream, turkey burger with cheese, tacos, mac n cheese, spaghetti with cheese, cheese grits, chocolate, shrimp alfredo, cheese and cracks, and cheese sticks! I really could keep going, but I know you get the point. It was a huge sacrifice, but if I wanted to get rid of the inflammation in my body I had to let it go! Once I noticed that the inflammation was lessening, I couldn't go back. Spoon University wrote an article about milk and they interviewed a doctor who stated long term use of dairy can cause chronic inflammation and autoimmune disorders.

Along with inflammation, I have less digestive issues. That goes back to the studies about those who have a lactose intolerance. Also, it seems like most of the time when we consume dairy, it is during unhealthy circumstances. Just think about my list above. What did I mention as my favs as something that is healthy? Not nan one! Most of these foods are delicious but are loaded with calories and fat. Now that I am consuming more plant based products, my body is able to digest food properly.

Just talking to some friends, they've also shared that eliminating dairy has cleared up their acne, helped with elevating mucus, aided in weight loss and decreased hormonal issues. I know it's hard to sacrifice our favorite foods, but I rather do that than sacrifice my health.

Dairy Alternatives:

Let's just say you're ready to start your dairy free journey, but don't know where to start. In a prior post, What You Gonna Eat For Thanksgiving?, I shared some plant based alternatives that I enjoy to help you transition easier. Real talk, I still haven't had pizza or mac n cheese that blew my mind. However, I've tried products that satisfied me enough to do its job. Anything pictured is my preference or recommend from others, but there are many brands out there.

Milk:

There are so many different types of plant based milk. First of all, I didn't know you could milk a nut! Clearly you can, and the benefits are amazing. A lot of people that I know drink almond milk, but I prefer oat milk because of the taste and thickness. Oat milk has more calories and carbs, but in my opinion it most resembles cow milk. Other types of plant based milk include soy, rice, coconut, hemp, walnut, hazelnut, pea (yes that what they say) etc. I love how you can even get in chocolate or banana flavored! A lot of people, including myself (sometimes), make their own milk because of the added ingredients manufactures add to it. Just do your research to decide which type is the best for you.

Cheese:

There are so many non-dairy cheese brands. My favorites are Violife and Follow Your Heart. Diaya, Kitehill, So Delicious, Field Roast and Sieta are also very popular. I've only explored shredded and sliced cheese, but there's also cream cheese and feta options available. I love the fact that a lot of the options are gluten and soy free. When making a cheese dish, I've also added Nutritional Yeast to give the cheddar taste and color.

Butter:

When I look for plant based butter, I aim for products that don't contain soy. Earth Balance is my favorite brand. However, even if it is not available, there are many brands that taste and resemble real butter. Remember though, just because it's plant based doesn't mean you can butter up everything in sight! Regardless if it is real or an alternative, use in moderation.

Sweets

When I tell you, Ben and Jerry's changed the game for me in dairy free desserts!! These are one of the times that I don't look at sugar. Why waste my time, and just enjoy the goodness? When I have a sweet tooth (sometimes often smh), these are some of the brands that I turn to satisfy my cravings. They are not healthy for you, but they don't contain dairy. *BOOM*

Miscellaneous:

Here are some other products that I enjoy or are recommended by others. These include salad dressing, dip, sour cream, creamer and sauce. Simple truth has really delicious dairy free products. I absolutely love their dairy free ranch (not pictured) and all of their dips. Just FYI, even if a product says "plant based" doesn't mean it is vegan. Don't forget to check the front and the back of the product, so that you're not accidently consuming dairy.

Before We Go:

• Always try to limit your amounts of processed foods. Even though the plant based options seem like a better solution, they are very processed and should be eaten in moderation.

• Remember: Check your labels! Play close attention to the term "plant based" because sometimes it will still contain milk. On the back of the package, it will tell you if it is completely vegan or not.

• Did I say to check your labels? Another reason is that sometimes these companies put a lot of sugar in their products to mask the taste of it. Loads of sugar can lead to other problems. I always look for products that are low in carbs and don't contain added sugars (unless I'm trying to get my sweet eats on)

Did you know???

You can get the nutrients from dairy from other sources, such as fruit, vegetables, beans and whole grains. There are dark leafy vegetables that contains calcium. So, no need to relive your teacher yelling in your ear, not to throw your carton of milk in the trash. Toss that thang!! *giggles*

At the end of the day, it is your life so choose how you like to live it. If you choose to consume dairy, make sure it is in moderation. I read somewhere that humans are the only mammals who consume milk from other mammals. That's just something to ponder on. *Don't you love subtle hints* Regardless of all these substitutes, don't forget to stay hydrated, move your body, and eat more plants.

I still would love to hear from you! Share with me some of your favorite plant-based dairy options. There are a lot of people out here who could benefit from it.

Happily & Delightfully,

Gia

"When I dare to be powerful, to use my strength in the service of my vision, then it becomes less and less important whether I am afraid."

-Audre Lorde

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