Got milk?

This post if for Lili, I hope it helps.

Way back in 2013 I wrote a post on the Milk Dilemma.  Everyone seems to have an opinion about milk lately, with some promoting it and some saying it's unhealthy - cow's milk that is.

Well, I have to admit I'm on the "Cow's milk is unhealthy" team.  Some say we are the only species that still drinks milk after weening and some defend that by saying we are the only species that have milk available to us after weening.  Have you stopped to think that just maybe the other non milk drinking species don't make it available to themselves BECAUSE THEY DON'T NEED IT????

But, I don't want to get into a heated discussion as to whether cow's milk is good for you or not.  You can decide that after reading the Milk Dilemma ;)

What I am here to do today is to tell you about the other options you have and how healthy they are for you.  First off you will have your own opinions as to why you are giving up cow's milk; if you are intolerant to lactose or allergic to the protein in milk (casein), or you just don't want dairy from another animal.  If you have nut allergies then stay clear of the nut milks such as almond milk and all other nut milks including SOY.

But here is the lowdown:

Soy Milk:  This is a nut milk so be careful if you have nut issues.  It is ok for vegans and vegetarians
and is comparable to cow's milk as far as it's protein content goes.  It is also low in fat and some brands are fortified with calcium and vitamins A and D.  It is believed that soy products can help manage cholesterol levels, however, you will need about 25g of soy protein (3-4 glasses of soy milk) per day to achieve this.  However, I have 2 warnings:

• Not everyone can tolerate soy so if, after a couple of weeks of quitting cow's milk and starting with soy, you experience headaches and digestive problems it could well mean you are intolerant to soy.
• Make sure your soy milk is from a reputable organic source.  Lots of commercial brands use GMO soy crops.  Also be sure to avoid soy milk with added sugars.

If you are worried about GMOs, Greenpeace has published a guide to commercial brands that have tested positive for GMO products or have openly admitted to using them.  In English I have found the Canadian version at www.gefreebc.files.wordpress.com  I'll keep digging to see if I can find one for the UK.

Almond Milk:  A simple blend (like all nut milks) of raw almonds soaked in water, usually fortified with calcium and vitamins D and B12 amongst others.  Lower in calories than cow's milk, just 60 calories per cup vs 146 calories per cup of regular cow's milk.  There is no cholesterol in Almond milk or saturated fat, it's low in sodium and high in healthy fats such as omega fatty acids, which help prevent high blood pressure and heart disease.

Almond milk also helps to keep your bones strong, and  offers 30% of the Recommended Daily Allowance (RDA) of calcium and 25% RDA of Vitamin D.  It also contains 50% of the RDA for Vitamin E so it also keeps your skin glowing.  It contains B vitamins and iron both important for muscle tone and repair.

Almond milk isn't high in sugars so won't impact your blood sugar levels and reducing your risk of diabetes.

I  personally don't like the taste as it is too similar to marzipan - but that's just me!  Almond milk is a definite NO NO if you have nut issues/allergies.

Coconut Milk:  Made from pressed coconut with added calcium.  This is lower in protein with higher levels of saturated fat than most of the other plant-based milks.

You can have this on your cereal or in your tea and it makes a great latte!  It can be used in cooking and you can make coconut yogurts with it too.

The fats in coconuts, although saturated, are mostly in the form or medium chain fatty acids (MCFAs), in particular one called lauric acid, which is converted in the body into a highly beneficial compound called monolaurin.  This is a antiviral and antibacterial that destroys a wide variety of disease causing organisms.

MCFAs are quickly metabolised into energy in the liver and are believed to be less likely to be stored as fat due to this rapid absorption.

Oat Milk:  Less sugar than rice milk, this is the one my 8 year old loves.  Oat milk contains 10 minerals and 15 vitamins.  Just 1 cup of oat milk contains 36% RDA of calcium, it also contains 10% RDA of Vitamin A, which is twice as much as that of cow's milk, and just one serving of oat milk contains 10% RDA of Iron.

The reason why my 8 year old drinks oat milk instead of cow's milk started off because he has dermatitis and by 5 he still had cradle cap, I took him off cow's milk and it was gone in a week ;)

Rice Milk:  The least likely to cause allergies, it has no saturated fat or cholesterol, however it doesn't have much protein either.  Rice milk is a good source of B vitamins which are essential for your metabolism, circulation and nerve function.  High in starch, rice milk is NOT a good option for diabetics, but it does promote cardiovascular health.  The unsaturated fat found in rice milk comes from rice bran oil which can lower blood cholesterol.  Niacin and vitamin B6 contribute to this.  It is also a great source of magnesium which helps control blood pressure.  Rice milk also contains iron and copper which increases red blood cell production leading to better oxygenation and vitality.  Rice milk is low in calcium, but it is also high in manganese and selenium which are powerful antioxidants which help protect the body from infections and cancer.

I love rice milk with coconut and coffee in the morning!

Hemp Milk:  This vegan product made from hemp seeds - but NO, it isn't made from marijuana!  However, the hemp plant AND it's seeds are highly nutritious.  One 8oz glass of hemp milk contains:

• 900mg Omega 3 fatty acid
• 2800mg Omega 6 fatty acid
• All 10 essential amino acids our bodies need for health but can only obtain from food
• 4g protein
• 46% RDA calcium
• 0% cholesterol
• Potassium
• Phosphorous
• Riboflavin
• Vitamins A, D, E, B12, Folic Acid, Magnesium, Iron, Zinc

Including hemp milk in your diet will help strengthen your immune system, give you clear, healthy skin, hair and nails, heart health, increased mental capacity and it is also an anti-inflammatory and improves circulation.

Basically, if you are changing to a plant-based milk, then you need to try them and find the one you LIKE the best.

I can help you improve your health.  If you would like to make an appointment with me either in person or via Skype, just send me an email to lucycarr@socialnutrition.com

How to boost your energy naturally.

Yes, it's after the Holiday season and most are feeling bloated and sluggish from all the Holiday food and drink.  So, what can you do to get an energy boost when you're on your post Holiday diet?  Here are some natural energy boosters that are healthy and natural and not dangerous to your health like Red Bull or other such energy boosters.

Here are 10 of my favorites... but there are many more.

1. Apples.  Apples provide a wide range of vitamins and minerals much needed by the body, including a great amount of natural fiber.  They are easy to take with you to work or in the car just remember to eat them on their own, not as dessert after lunch.  Much better as a mid morning snack or mid afternoon when you get those typical hunger pangs.
2. Carrots.  Carrots are quite high in sugar, so you should consider them a carb.  But, like apples they are easy to transport and you can take them in a tupperware box or a plastic bag, cut into fingers, and are great to snack on or dip in Hummus.
3. Hummus.  A Middle Eastern dish made from chickpeas that provides a nice source of energy that will keep you going for a long time.  You can make this an easy lunch or snack, and dip other healthy foods such as celery, carrots, cucumber, and pepper slices into it for a wholesome dish.
4. Peppers.  I love peppers they are full of vitamin C.  They are also a great way to curb your appetite, if you are hungry between meals, reach for a pepper instead of a cookie.
5. Pineapple.  This is a tropical fruit so very high in sugar so beware if you are a diabetic.  However, the good side to pineapples is they are high in manganese and Vitamin C.  As with all fruit, stick to it between meals or for breakfast for a tangy wake up in the morning never as a dessert .
6. Cucumbers.  Cucumbers are a personal favorite of mine.  This vegetable, that appears to be
   
   mostly water and little else provides all 20 amino acids that the body needs and can only be obtained through diet.  They also contain Vitamin B5 which specifically helps to boosts energy levels.  You can eat them as a snack or add them to your salads.
7. Strawberries.  Delicious and easy to carry into work.  They are packed full of Vitamin C, but please don't sugar them!  They are delicious as is.
8. Broccoli.  This is a superfood, packed full of fiber, a whole range of different vitamins and minerals including Vitamin C a great antioxidant.  It makes an easy side dish to accompany any protein dish and you can even juice the stems.  
9. Coconut.  Another personal favorite of mine.  You can eat them fresh and cut into chunks which will provide lots of fiber or you can drink coconut water instead of soft drinks.  Last year, coconut water was high on the celebrity lists of what to drink.  However, I do not endorse more than one a day.  Coconut water is very hydrating, so really good to keep you on the go if you've just done your daily workout and need to keep going.
   
10. Avocado.  Lots of people are wary of avocados as they are very high in fat.  But avocados provide the right kind of fat which is essential for heart health and they are also packed full of fiber and potassium.  They are a great pick me up but again, don't forget Avocados are actually fruits so best to eat them alone between meals.  I like to add a little olive oil, a drop or two of fresh lemon juice and a little salt and black pepper.  Alternatively, if you like to juice, you can blend them into your juice to make a nice meal if you're on the go.

As I said at the top, there are many more healthful energy boosters such as Goji Berries, Pumpkin Seeds, trail mix, almonds, bananas, blueberries, oatmeal, quinoa, brown rice... maybe for a future post!

So, good health to you all this 2014, and I hope that you manage to reach optimal health.

Social Nutrition:

You can make an appointment to improve your health with Social Nutrition either in person (Madrid) or online (Skype).  Just send an email to lucycarr@socialnutrition.com