Eat + Enjoy + Restore
Food journaling has had a bad reputation, and I totally get it. The idea of tracking everything you eat and drink down to the last detail can be daunting, and might even become a source of stress. Being overly meticulous about every tiny moment of […]
Gastrointestinal issues are quite common and can range from minor inconveniences to severe chronic conditions. Many people may not realize that gut health is not only important for our digestion but also for our overall well-being. In fact, 70% of our immune system is located […]
As I’ve said before, dairy is a controversial issue – and in this blog, we will look more at the health concerns and benefits of dairy versus the animal welfare and environmental problems that social justice groups have brought up.
In reality, lactose intolerance has always been a common problem for most people – an estimated 60 – 70% of the world’s population is lactose intolerant. Health professionals have also seen an increase in dairy milk allergies and sensitivities – making people question whether they need to include dairy in their diet.
Recent research has shown that lactose intolerance has existed for centuries, and people still consume milk, even with all the uncomfortable side effects. Milk allergies and milk sensitivities are increasing, however, and it could be more related to the proteins expressed in our milk, the diet of the cows producing milk, and the lack of genetic diversity in the animals.
The USDA food pyramid was king in my childhood – early 90’s to 2000s. The dairy group was at the top, with a recommendation of 2 – 3 servings from this group daily. Food corporations have some of the best lobbyists around and often incentivize and cherry-pick research to get their food and products recommended on the government food chart. This impacts what foods and recommendations are pushed to the public. However, this is more than just a strategy used by food corporations- see big business, tech, environmentalists, and oil/gas groups. This lobbying and selective research are why dairy is prevalent in our diet today.
Another reason is that historically, dairy was used as a part of infants’ survival when a mother couldn’t produce enough breast milk and a wet nurse wasn’t available. Milk is also a great source of protein, vitamin K2 and minerals like calcium, potassium, zinc, and selenium. It has played an important nutritional and cultural role in people’s diets throughout history, even if it wasn’t well digested. In a previous blog post, you can read more about dairy and things to consider when choosing to have it in your diet here.
The best thing to do is get the right testing and/or follow a planned specific elimination diet.Three different types of testing are used to determine if you have lactose intolerance: stool acidity test, hydrogen breath test (most common), and lactose tolerance test.
You also will have symptoms like bloating, gas and diarrhea after eating dairy, so keep a mindful food journal to help determine when and what signs you experience after eating dairy. You can read more about mindful food journaling here.
A true milk allergy is IgE antibody-based, and you will notice a significant symptom immediately after eating dairy – like swelling or a rash developing. Other mechanisms, like IgG, IgM, T-Cells, etc., can be involved in milk sensitivities. The symptoms from their mediator response can come on later, last longer, and are usually less severe than an IgE reaction.
Most individuals with lactose intolerance and dairy sensitivity can tolerate a dose level of milk in their diet. Depending on the dairy product, different levels of lactose and other milk proteins will be more prevalent, which can determine how you tolerate cheddar cheese vs. ice cream vs. whole milk. If you have lactose intolerance, you can take a lactase enzyme (over-the-counter) before a meal or try lactose-free products.
If you have a milk sensitivity or allergy, taking probiotics and supplements like glutamine can help improve and restore your gut health and microbiome and possibly lead to a better tolerance of dairy products.
However, the gold standard for milk sensitivity is following a thorough and precise elimination diet that targets the different types of dairy you are sensitive to based on immune mediator results. This type of testing and diet protocol allows you to improve your symptoms (most of my clients see an improvement of 70% or more with their symptoms) and build back your diet to something sustainable long-term.
Whether you choose to have dairy in your diet needs to be based on your health and lifestyle needs, and you should focus on a plan that works long-term for you and your family. Food should not be something that is feared but enjoyed.
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New year, new you? The new year often feels like a fresh start and an amazing opportunity to break bad habits and establish new routines, but did you know that more than half of all resolutions fail? Stop the cycle this year by learning how […]
A goal is an idea of the future or desired result that a person or a group of people envision, plan and commit to achieve. They are the outcomes you intend to achieve. SMART is an acronym that you can use to guide your goal setting. To make sure your goals are clear and reachable, each one should be:
Example: To help add more physical activity to my daily routine, I will walk on my treadmill for 20 minutes for at least three days per week starting tomorrow.
Intentions are not specific. They’re what you intend to accomplish through actions. When you set an intention, it is less of an action or a task and more of a phrase or idea that you can return to throughout the day or year. It will ground and guide you during times of unmotivation. In other words, setting your intentions means stating clearly what you want to experience and achieve through your actions. This can be about your work, personal life, dreams, thoughts, mindfulness practice, or anything else you want.
Some examples include: “I will be more present with my kids today, I want to have a healthy body, I will have a more positive outlook, I will drink enough water, I will have a healthy relationship with food.”
Goals are focused on external achievement (ex; losing 20 pounds), while intentions are focused more internally and emotionally (ex; I want to lose weight so I am able to play with my children without getting out of breath, I want to be a better mom!). A goal is what you want to DO, and an intention is who you want to BE. You can feel “empty” after achieving a big goal… that’s why intentions are so important! Reflect on your initial intention to see how it relates to the goal you set or just accomplished. Use goals and intentions TOGETHER for best results!
If you’re like most of us, you’re full of starry-eyed hope and determination to accomplish a raft of new year resolutions, but keep in mind that you’re more likely to accomplish your goal if you focus your energy on just one. Establishing new behavioral patterns takes time and sustained effort so don’t spread yourself too thin this year.
Goal-setting and resolutions are typically more of a marathon than a sprint. It’s easy to get overwhelmed and give up when your resolution is something big, such as losing 50 pounds, finding your dream job, or traveling around the world. Break down your goal into smaller steps to make it easier to stick to! For example: If your goal is to run a marathon, start out by going for a jog two or three times a week. Slowly, work up to longer runs and exercising more days per week. Keep a journal on hand so that you’re able to track your progress. Give yourself credit for every small step you take and reward yourself along the way.
Rather than focusing on a single, superficial measure of success like wanting to lose five pounds or wanting to look a certain way, consider selecting a resolution that affects how you will feel, instead of your outward appearance. Rather than trying to cut out all sugar from your diet, perhaps you instead commit to drinking more water, or incorporating more fruits and vegetables into your diet, or exercise more.
Sometimes, the difference between success and failure comes down to choosing the right goals and the right intentions. Most importantly, remember to be kind and flexible with yourself and to celebrate any and all progress along the way!
We hope that this blog post helped you learn about the difference between goals and intentions. With the new year coming soon, it’s important to get clear on both your goals and intentions for 2023!
