Curious About Going Dairy Free?

There are many factors that might cause someone to go dairy free. Some people may experience symptoms of lactose intolerance, have a milk allergy or are breastfeeding a baby experiencing a milk allergy. Others may want to reduce cholesterol levels or may have religious or ethical concerns surrounding dairy consumption.

Non-dairy alternatives are widely available for milk, yogurt, cheese and ice cream. If eliminating all dairy from your diet seems overwhelming, start small. Many dairy-free options taste great and work in recipes that call for traditional dairy products.

Milk: Non-dairy milks come in soy, coconut, almond, rice, oat, hemp and flax. Opt for unsweetened versions to avoid added sugar and calories. Most companies fortify non-dairy milk with vitamins A, D, B12 and calcium to mimic traditional milk. You’ll find that soy tends to have the most protein per serving and most of these non-dairy options provide 30-50% of your daily calcium needs (based on a 2000 calorie diet). Silk, Almond Dream, Rice Dream, and 8th Continent are popular brands. Many grocery stores, including Whole Foods Market, Trader Joe’s and Stop and Shop, carry their own brand label at competitive prices.

Non-dairy milk nutrition facts for a serving size of 1 cup (8 ounces)

	Calories*	Protein (g)*	Calcium (%)*
Soy	90	6-8	30
Coconut	80-90	1	45
Almond	40-60	1	45
Rice	120	1	30
Hemp	60	3 Hemp provides all essential amino acids	50
Flax	60	0	30

*All values are approximate and calcium percentage daily values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Yogurt: If you’re looking for non-dairy yogurt, soy, almond and coconut varieties are available in plain and fruit flavors. Again, watch for added sugar and calories. Silk, Almond Dream, Kite, Forager’s and So Delicious are popular non-dairy yogurt brands.

Non-dairy yogurt nutrition facts for a serving size of 5.3-6 ounces

	Calories*	Protein (g)*	Calcium (%)*
Soy	160	6	30
Coconut	130	1	20
Almond	160	1	20

*All values are approximate. Calcium percentage daily values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Cheese: Dairy-free cheese can be found in soy, almond, rice and other nut-based varieties. Melting textures vary amongst these varieties, but some work well for dishes like nachos, pizza and dips. Daiya, Go Veggie, Follow Your Heart and Chao are some popular brands that all melt and stretch like dairy cheese.

Ice Cream: More non-dairy ice creams are coming onto the market with soy, almond, rice, cashew and coconut as a base. Ben and Jerry’s now makes almond-based flavors including Chunky Monkey and Cherry Garcia. More recently, Breyer’s has created an almond based Oreo flavor. So Delicious, Nada Moo, Purely Decadent and Coconut Bliss are all brands to look for. Many of your favorite traditional dairy flavors can be found in a non-dairy version.

Dairy ingredients can be listed in more ways than your standard milk, yogurt and cheese. If eliminating dairy due to an allergy or intolerance, look for these ingredients on the label: ammonium caseinate, calcium caseinate, casein, curds, delactosed whey, hydrolyzed milk protein, paneer and whey. Some artificial or natural flavorings can be derived from dairy including natural butter, coconut cream and egg flavors. If you’re unsure of any ingredients you can contact the manufacturer for clarification.

Bottom Line: Many non-dairy milks and yogurts contain just as much, if not more, calcium per serving as dairy milk. It’s important to remember that the body needs vitamin D to absorb calcium, so check that your non-dairy milk or yogurt is fortified with this vitamin. Eliminating dairy from your diet doesn’t have to be a sacrifice because there are fun and delicious non-dairy options available. More helpful information can be found at www.godairyfree.org. 

Written by: Stephanie Coburn, Wellness Workdays Dietetic Intern

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National Nutrition Month

After a yearlong wait, National Nutrition Month® is finally here. “Put Your Best Fork Forward” is this year’s theme. The month focuses on education and sparking interest and participation in eating a healthier diet. Challenge yourself to eat healthier this month!

Eating healthy doesn’t need to be an all or nothing event. In fact, the Academy of Nutrition and Dietetics’ Dietary Guidelines for Americans states that small changes “one forkful at a time” can make a big difference in your health. Aim to increase your consumption of fruits, vegetables, whole grains, healthy fats and lean proteins, and minimize processed sugars and fats in your diet. Following all the recommendations may seem overwhelming, but they can be broken down in small steps. For instance, try substituting one of your normal snacks with a piece of fruit, or exchanging regular bread or pasta for whole grain versions. After getting used to one change, try to take another step toward health.

Eat a varied diet. This keeps meals interesting while ensuring you get the nutrients you need. Make a new recipe from one of our newsletters or the Academy website to add more variety to your diet. And don’t forget to work some physical activity into your day. By slowly changing how you eat, you’ll be more likely to stick with it over time. Lastly, don’t forget about moderation. Healthy eating includes how much you eat just as much as what you eat, as noted by registered dietitian and Academy spokesperson Kristi King. Enjoying small amounts of your favorite treats is okay as long as you are eating healthy food most of the time. Bon appétit and happy National Nutrition Month®!

Written by Kyla Greenwell, Wellness Workdays Dietetic Intern

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Cooking for a Busy Lifestyle

No matter how much you may want to make healthy choices, it can often feel like there isn’t enough time to do so. Try these simple tips to change your habits and make it possible to be both the busiest and healthiest version of yourself!

Tip 1: Start small and build from there
You may be overwhelmed or feel like you don’t even know where to start when it comes to preparing food for the day -- let alone the week. Start making little changes in your life and work from there. For example, gain support from your family or significant other to work together to prepare food.

Tip 2: Plan ahead
With a busy lifestyle, planning ahead is key. Try to pick a day for grocery shopping, then spend an hour or two on weekends planning meals and snacks for the week. Once you’ve got your meal plan down, make a shopping list and hit the stores where you can purchase items in bulk. Doing so is not only time effective, but cost-effective too.

Tip 3: Meal prep
Prepping on the weekends makes for stress-free weeknight meals. Pre-packing and prepping food for easy assembly and access will make choosing healthy options (rather than fast food) an easier option. You can start by investing in glass (or plastic) containers to store meals and snacks for the week so that they are accessible and ready to go.

Tip 4: Have fun with it
Cooking is a social and fun activity if you want it to be. Plan a time with your significant other, family or friend(s) to cook foods for the week ahead. Not only do you have company while cooking, but you can get new ideas for meals from them.

Bottom line: There will be days when you may not have time to meal prep and need to eat out. However, eating out doesn’t mean you need to let your healthy ways go down the drain. The balance between cooking at home and eating out is a healthy, attainable plan.

Written by: Leigh Hullett, Wellness Workdays Dietetic Intern

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Rx for Exercise

Many doctors write prescriptions to treat hypothyroidism, high cholesterol, asthma, depression and pain. But has your doctor ever prescribed exercise? We hear how exercise can increase relaxation, enhance sleep and mood, build a strong immune function and help with weight loss or weight maintenance, but what about the specifics of our bones and muscles? It is common knowledge that exercise increases bone strength while toning and strengthening muscles. Research shows that exercise can also relieve pain and increase physical function in pre-existing musculoskeletal conditions (MSCs) such as fibromyalgia, low back pain, neck pain, shoulder pain, osteoarthritis, rheumatoid arthritis and osteoporosis.

Not only does exercise demonstrate pain management and reduction in MSCs, incorporating exercise helps increase and maintain muscle and bone health leading to a decreased fall risk later in life. Whether you are just starting to incorporate exercise into your routine, or you’re a lifelong exerciser or athlete, the everyday and long-term benefits of exercise continue to pay off.

Here are a variety of exercises that can provide benefits:

1. Weight-bearing exercises including running, jogging, stair climbing, hiking, walking, weight training, tennis and dancing help with bone and muscle health.

2. Non-weight bearing exercises such as yoga, Pilates, tai chi and swimming help with muscle health through flexibility, coordination and balance.

Bottom line: High impact exercise will benefit your bone and muscle strength while low impact exercise mostly benefits muscle strength. Incorporating weight-bearing exercise into a regular routine ensures greater benefits. Find activities you enjoy to ensure you’ll continue your routine. Be sure to complement your exercise routine with a balanced diet to give your body the nutrients it needs to support your activity. Always consult with your doctor before starting a new exercise routine or activity.

Written by: Stephanie Coburn, Wellness Workdays Dietetic Intern

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Sleep, Stress and Weight Gain

The Centers for Disease Control and Prevention (CDC) recommends that men and women over the age of 18 get seven hours or more of sleep per night. Additionally, they report that one out of every three Americans are not getting the recommended amount of sleep. Sleep deprivation causes a number of issues including two of particular importance: an increase in stress levels and altered dietary habits, which can both lead to weight gain.

When your body is sleep deprived, the hormones that affect your appetite are altered. Ghrelin and leptin are hormones that effect hunger. Ghrelin is the “hunger” hormone that is produced in the gut and signals your brain to eat. Leptin is the “satiety” hormone, which signals your brain that you are full. When you are sleep deprived your hunger hormones increase, causing you to consume more calories and gain weight.

When you are in a stressed state, the body uses the “fight or flight” response, signaling cortisol to flood the body with glucose. When our bodies are in a constant state of stress it leads to elevated cortisol levels, inflammation and leptin resistance. Leptin resistance is when leptin’s signal to your brain is not working properly. Although there may be plenty of leptin present, the brain doesn’t utilize it. Therefore, your body believes you are hungry and signals for increased calorie consumption, leading to weight gain.

Bottom line: Sleep and stress take a toll on your overall health. Find activities that help relieve stress such as walking or running. These activities serve the dual purpose of decreasing stress and promoting exercise. Create a bedtime ritual that includes stretching or yoga, which will trigger your mind to wind down and prepare for rest.

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Health Benefits of Yoga

Whether you’re a passionate yogi or new to the ancient Hindu practice, the benefits of yoga are endless. “With a growing body of research proving yoga’s healing benefits, it’s no wonder more doctors—including those with traditional Western training—are prescribing this ancient practice to their patients”- Susan Enfield, Yoga Journal. Get in touch with your inner self and discover the benefits of yoga.

Improves your flexibility
One of the first things many beginners say before starting yoga is, “I’m not very flexible.” You do not have to be super flexible to do yoga; however, after consistent practice you will find gradual loosening of muscles. You may even notice aches and pains you had before begin to disappear.

Builds muscle strength
Using your body weight during yoga builds strength in ways many people didn’t think possible. The muscle and strength built from this practice protect us from conditions like arthritis and back pain. When you build strength through yoga, you balance it with flexibility.

Increases your blood flow
Yoga gets your blood flowing from head to toe. Many of us have poor circulation in our hands and feet and consistent practice gets oxygen to your cells, helping them function better. Whether it is a twisting pose, side bend, headstand, or downward dog, each function to get your blood moving.

Improves your balance
Many of us often feel off balance in our day-to-day lives. Whether it is mental or physical, yoga is shown to create an overall sense of balance. Regularly practicing yoga increases proprioception (the ability to feel what your body is doing and where it is in space) and improves balance. Improving balance can increase muscle and mental strength.

Helps you sleep
Yoga can provide a reprieve from the hectic schedules of our lives. Some of the less intensive practices, such as restorative yoga, encourage rest and going within to relax. Allowing our bodies to rest is something we often do not do when we get caught up in our daily schedules. Taking time for yourself is essential in your yoga practice.


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Fats, Oils, and Smoke Points

Fats are essential to our body’s health. They are not only found in foods, but are added in during preparation, cooking and serving. There are many types of oils you can buy at the grocery store, but do you know the differences? 

Each oil consists of varying amounts of saturated and unsaturated fat. Saturated fat is considered the “bad” fat, while unsaturated fat is considered the “good, heart healthy” fat. Unsaturated fats are typically liquid at room temperature and are generally derived from plants. Saturated fats are usually solid at room temperature and are derived from meats and dairy products, with the exception of coconut and palm oils.

When choosing oils for cooking it is important to understand what a smoke point is and how it can minimize the risk of unpleasant odors, impaired flavors and reduced vitamin content. A smoke point is the temperature at which oil begins to break down and produce a continuous smoke that is clearly visible. Traditionally, oils are extracted from nuts and seeds through mechanical crushing and pressing. If bottled immediately, it is called ”virgin” oil. These unrefined oils are packed with minerals, enzymes and other compounds that are susceptible to rancidity. To produce an oil with a higher smoke point, manufacturers use industrial level refining processes such as bleaching, filtering and high temperature heating to extract and eliminate the extra compounds. It is important to not heat oil past the smoke point or it will begin to break down, releasing free radicals that can be harmful. Below is a chart of common oils and their smoke points:

Oil	Smoke point
Safflower oil	510°F
Olive oil	465°F
Soybean oil	450°F
Peanut oil	450°F
Corn oil	450°F
Sunflower oil	440°F
Vegetable oil	400-450°F
Canola oil	400°F
Avocado oil	375-400°F
Sesame oil	350-410°F
Coconut oil	350°F
Extra virgin olive oil	325-375°F

Bottom line: All oils are not created equal. While one tablespoon of oil has 100 calories, their composition is quite different. Use the chart as a reference when you’re preparing food to know which oils are better for cooking and which ones are better to drizzle on after cooking.

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