Category: "Dairy Foods"

Sugar Shock!

May 17th, 2013 | no comments

Sugar, sugar everywhere! See just how much is in your favorite foods, along with healthier alternatives!

 

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12 Dairy-free calcium sources

May 8th, 2013 | no comments

dairyfree

 

Some people are allergic to milk, while others become a little—shall we say—socially inappropriate after taking a swig of the white stuff. Oh let’s just face it…they get gas! Good news! You don’t have to drink milk to enjoy the bone-building benefits of calcium. Before we get to the good stuff, it’s important to know your daily calcium needs:

 

  • 14-18 year-olds: 1300 mg
  • 19-50 year-olds: 1000 mg
  • 51-70 year-olds: 1000 mg (men); 1200 mg (women)
  • 71+: 1200mg (both men and women)

If you’re able to tolerate dairy products, three daily servings of milk, yogurt or cheese would meet your needs. If not, here are twelve non-dairy calcium sources to help you reach your recommended dose:

  1. Spinach (1/2 cup): 99 mg
  2. White beans (1/2 cup): 120 mg
  3. Figs (5): 135 mg
  4. Canned salmon (3 oz.): 180 mg
  5. Broccoli (1 cup): 180 mg
  6. Kale (1/2 cup): 205 mg
  7. Soybeans (1 cup): 260 mg
  8. Sesame seeds (1 oz.): 280 mg
  9. Soy milk (8 oz.): 300 mg
  10. Sardines (3 oz.): 325 mg
  11. Tofu (1/2 cup): 350 mg
  12. Total cereal (3/4 cup): 1000 mg

Eat a dinner of tofu, spinach and white beans and you’ll rack up a whopping 569 mg of calcium (half the needs of most people.) Eat a bowl of Total cereal with soymilk and… you are there! See how easy this is?

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Coconut milk- should you drink it?

September 3rd, 2012 | no comments

Take a stroll down the dairy or ice cream aisle at your local grocery store and you will notice an old/new kid on the block. Coconut! From coconut milk and “ice cream” to coconut yogurt, the real question is— should you make the switch?

Because coconut oil is approximately 92% saturated fat (olive and soybean oils are 15% saturated fat), most of the fat in these coconut products is also saturated.

The fat in coconut oil is a bit unusual because it contains a high percentage of medium-chain triglycerides (MCTs.) Most oils consist entirely of long-chain triglycerides (LCTs.) Coconut oil contains roughly 40 percent LCTs and 60 percent MCTs. According to the Center for Science in the Public Interest, the difference matters because our bodies metabolize MCTs differently than LCTs. “MCTs are transported directly from the intestinal tract to the liver, where they’re likely to be directly burned off as fuel and raise the metabolic rate slightly,” explains researcher Marie-Pierre St-Onge of Columbia University. That means less is available to be circulated throughout the body and deposited in fat tissues.

So does all of this mean you should exchange your cow, soy or almond milk for coconut milk? No! Here’s why:

  • It’s still a saturated fat-rich product—which means it can raise LDL (bad) cholesterol.
  • Although it’s a milk substitute, it’s not an impressive source of calcium. One cup of SO Delicious Original Coconut Milk offers a mere 10% calcium. Cow, soy and almond milk are more generous—30%-45% of your daily calcium needs.
  • It’s made with sugar! You won’t actually find the word ‘sugar’ in the list of ingredients however, instead you’ll see the fancy phrase ‘organic evaporated cane juice’—which in layman’s terms means…sugar.

Of course, it won’t hurt to indulge in a small bowl of coconut “ice cream” (or any kind of ice cream for that matter) once in awhile—just make sure it’s only once in awhile. You don’t eat birthday cake every day…do you? Well…do you? Didn’t think so!

 

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Should you eat it? Greek Yogurt

March 28th, 2010 | no comments

Yes!  Greek yogurt is the “new guy” in the dairy aisle, although it really isn’t new.  You will find it right along side the more traditional Dannon yogurt.  Because it is strained, it has more protein than traditional yogurt and is much thicker and creamier in texture.  Greek yogurt has very little (if any) fat when you choose the 0% or 2%  fat varieties.  It tastes almost sinful!  Be careful because some brands, like “Fage Total Authentic Greek Yogurt”, can have as many as 23 grams of fat per 8 ounces.  Just be sure you are looking for the 0% or 2% fat varieties.

The higher protein content of Greek yogurt helps to keep you full longer, making it a practical food to eat if you are trying to watch your weight.  Check out the nutrition facts of Greek yogurt as compared to Dannon yogurt:

Oikos Organic Greek Yogurt, Vanilla:  5.3 oz container

Calories:  110; Fat:  0 grams; Total Carbohydrates:  12 grams; Sugars:  11 grams; Protein:  15 grams; Calcium:  20%

Dannon Fruit on the Bottom Strawberry Yogurt:  6 oz container

Calories:  140; Fat:  1.5 grams (1.0 grams saturated fat); Total Carbohydrates:  27 grams; Sugars:  25 grams; Protein:  6 grams; Calcium:  20%

There are 3 major brands of Greek yogurt in the grocery stores today:

  • Oikos (made by Stonyfield)
  • Fage
  • Chobani

Although Greek yogurt is a little more costly than regular yogurt, you are getting a better “nutritional” buy for your money!

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