12 Essential Secrets to a Balanced Diet When You're Lactose Intolerant

Lactose intolerance can make eating a balanced diet more complicated. If you're one of the millions of people who have trouble digesting milk products, there are plenty of delicious ways to get the nutrients you need from both dairy and non-dairy foods.

Dairy Foods

1. Control serving sizes. Lactose intolerance is usually a matter of degree. Find your individual comfort level by cutting out all dairy foods and then adding them back into your diet a little at a time.

* By eating dairy products in moderation, you can probably avoid the typical symptoms like cramps, gas or bloating that usually occur within 2 hours of eating a trigger food.

2. Combine dairy products with non-dairy foods. You may be able to tolerate trigger foods better if you pair them with other stuff. Try putting milk on your cereal instead of drinking a glass by itself. Serve ice cream on a slice of pie.

3. Eat a lot of yogurt. Even though yogurt contains the sugar (called lactose) that your body has trouble digesting, it also produces the lactase enzyme that solves that issue.

* Frozen yogurt lacks live cultures, but many yogurt products are loaded with active bacteria that will protect you from any discomfort.

4. Say cheese. Cheese is another winner. Hard cheeses like cheddar are naturally lower in lactose than the soft and creamy styles like Brie. Cottage cheese and Feta are also good choices.

* With growing awareness about lactose intolerance, you also now have the option of lactose free cheeses.

5. Look for special formulas. Virtually all dairy products, including milk, now come in lactose free and low lactose versions. With an estimated 30 to 50 million people in the U.S. alone being sensitive to dairy products, there's a huge market for producers to cater to.

6. Read package labels carefully. Watch out for milk products in places where you're unlikely to suspect them. Many processed foods contain dairy products, as do certain organ meats and even lima beans. Read labels to see if what you're buying contains whey, caseinates, milk solids, curds and other ingredients that could spell trouble.

7. Consider supplements. You might find that lactase enzyme supplements enable you to keep eating dairy products. Ask your doctor if they're right for you.

Non-Dairy Foods and Other Strategies

1. Learn about non-dairy calcium sources. Calcium is essential for healthy bones, nerves and blood circulation.

* If you think you need more calcium, try non-dairy sources like broccoli and other green vegetables or fish with edible bones like salmon and sardines.

2. Mind your vitamin D intake. Vitamin D is also important for your bones and general wellbeing. While milk is fortified with this essential nutrient, so are many other foods like bread and breakfast cereals. Natural sunlight also helps your body make its own vitamin D.

3. Order Chinese food. Eating out can sometimes pose difficulties when you're trying to avoid lactose. Most Asian cuisines rarely use dairy products, so you should find plenty of dishes on the menu that are appealing and safe.

4. Learn new recipes. At home, you can modify many recipes that use dairy products to suit your needs. For example, fruit pulp can stand in for butter.

5. Be prepared for age-related changes. Many people become more sensitive to milk as they grow older. Knowing your options will help you to keep eating well.

Lactose intolerance is usually easy to manage. Find your individual comfort level with dairy foods, opt for the safest choices like yogurt, and get calcium and vitamin D from non-dairy sources if needed. Your doctor or a nutritionist can help you design an eating plan that will keep you well nourished.

6 Great Reasons to Eat Slower

Many of us are rushed, and meal times are no different. We rush around all day and then eat quickly so we can get back to our seemingly endless list of tasks.

Eating slower is powerful in several ways. It's an easy way to begin to reverse a harried lifestyle. It's not difficult. You simply take smaller bites, chew slower and more thoroughly, and enjoy your meal for a greater length of time.

Two decades ago, the Slow Food Movement was started in Italy as a way to counteract everything that fast food stands for.

There are several reasons you might want to consider eating slower:

1. You'll sleep better. Eating too much in the evening is sure way to disrupt your sleep. By eating slower, which leads to improved digestion, your sleep is sure to be more restful. Disturbed sleep is one of the top complaints doctors receive.

2. Your mind will be less stressed. The simple act of eating slower can begin to counter a hectic, stressful lifestyle. Sit down and enjoy your meal, your friends and family, and your life.

3. You will enjoy your food more. You'll be surprised at just how much flavor some foods have if you'll eat them slower. This is especially true of many foods that you might consider to be bland. Slowing down will give you the same amount of pleasure with far fewer calories.

* You are also likely to find that many of the unhealthy foods you currently enjoy don't taste nearly as good if you eat them slowly. Give it a try. Take a food you love, but know you shouldn't eat. Eat it very slowly and see if you still love it.

4. Your digestion will improve. Digestion begins in your mouth. Having food spend a little more time in your mouth makes a big difference. Even more importantly, by chewing your food more completely, you increase the amount of surface area for the enzymes and chemicals in your body to act.

5. Improved body composition: Numerous studies have shown that we eat less when we eat slower. How much can you lose from eating slower? According to the studies, about 20 lbs!

* It takes about 20 minutes for your brain to let you know that you're full. If you eat too quickly, you can eat a lot more than your body needs.

6. Your body will be less stressed. Digestion requires a tremendous amount of energy. Some scientists believe that it's the most energy-intensive process in the body.

* Further studies have shown that people whom consume the least (without starving) tend to live the longest. All digestion results in harmful metabolic products that must be eliminated from the body.

There are so many benefits to be gained by slowing down at mealtime. It's an enjoyable way to lose weight and strengthen your physical health. You'll also sleep better, be more relaxed, and can reconnect with your loved ones.

Start today with one meal. Make a real effort to chew more slowly and completely. Focus only on your meal and other people at the table. What could be easier or more enjoyable?



Learn more about your health online when you read the rest of our information here about: Clean Eating Nutrition guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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