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Sour on Milk? 5 Healthy Dairy Substitutes

Sour on Milk? 5 Healthy Dairy Substitutes

By Jeanine Natale So you've made the decision to go dairy free for health, diet, and/or allergy reasons. Maybe you're trying to avoid lactose. Maybe you just don't like the way the dairy industry tends to treat cows. But here's the rub: You love milk! So what are you going to do? Fear not, it's easy to avoid lactose and still get your fill of milk-like liquids. Soy, rice, coconut, almond, and even hemp "milks" have all found their way into the diets, hearts, and grocers' shelves of health-conscious people everywhere. Some, like coconut and rice milk, have been around for hundreds of years as dietary staples in many cultures around the world.



We're going to take a look at the five most widely available—and very diverse—milk substitutes, but before we start, let's quickly look at what you're leaving behind when you give up dairy. A 1-cup serving of regular skim milk has 90 calories, 125 milligrams of sodium, 8 grams of protein, 30 percent of your recommended daily allowance (RDA) of calcium, 25 percent of your RDA of vitamin D, phosphorus, and riboflavin, and 16 percent of your RDA for vitamin B12. That same cup of skim milk also contains 12 grams of carbohydrates, 11 of which are sugar.
Now let's compare the rest. Keep in mind that these are all vegetarian/vegan-friendly, gluten-free alternatives.

1. Soy Milk. Soy milk is probably the best-known milk alternative in the Western world. It's easy to find it in a variety of flavors and options at just about any market. So how does soy milk stack up nutritionally compared to skim milk? A typical 1-cup serving has about 100 calories—slightly more than skim milk—with 7 grams of protein, 29 milligrams of sodium, 25 percent of your RDA of thiamin, 9 percent of your RDA of riboflavin, 8 percent of your RDA of iron, 15 percent of your RDA of copper, 20 percent of your RDA of manganese, and just about 35 percent of your RDA of calcium.
   
   Despite soy milk's popularity, there is some controversy surrounding it. The trend toward foods that are or contain GMOs (genetically modified organisms) is currently a cause for great concern, and more than 90 percent of all soybeans sold in the U.S. are GMOs, making it pretty difficult to find truly natural, organic soybeans or soybean milk products.
   
   Also, unfermented soy products like soy milk naturally contain what are known as phytoestrogens—chemicals that when introduced to the human body tend to act like estrogen. There are many studies on this subject, but unfortunately most of them tend to contradict each other: Do phytoestrogens cause or prevent cancer? Are there negative side effects to ingesting too much of the stuff if you're male? Should infants be given soy products at all? The best way to deal with the soy debate and its consequences, aside from doing a bunch of research yourself, is simply to remember the age-old adage, "All things in moderation." If you aren't going to be consuming gallons of soy milk per day, you should be just fine.
   
   Bottom Line: You might want to explore other choices before settling for this somewhat controversial and overprocessed milk alternative.
2. Rice milk. If you've ever had the popular Mexican drink horchata, you've had rice milk. The popular commercial brands are enriched with calcium and other nutrients found in dairy milk, but they also (like commercial soy milk) have a variety of additives, sweeteners, and flavorings, many of which can't be considered either organic or natural.
   
   So how does rice milk add up nutritionally? A 1-cup serving has approximately 80 to 90 calories, but they come mostly from sugar, which you probably already get plenty of, and which you're probably trying to avoid if you're trying to consume a healthy diet. If you're a rice milk or horchata fan, great—you can mix it with all kinds of things to make it a fun, refreshing treat. But realistically speaking, rice milk doesn't have much else going for it.
   
   Bottom Line: Although it's relatively popular, I wouldn't settle on rice milk as a truly complete and healthy alternative to regular milk, unless I was mixing it with Shakeology^®. Store-bought brands will be more nutritious, but will contain a lot of sugar.
3. Coconut milk. Thai food, anyone? How about a piña colada? If you're a fan of either, chances are, you've had plenty of coconut milk in your lifetime. Now, don't mistake coconut milk for the watery liquid found in the center of the coconut, which is known as coconut water (the stuff you hear sloshing around inside when you shake one). Rather, we're talking about the rich, creamy stuff that's extracted from the white coconut flesh nutmeat itself. Want to do it yourself at home? You're looking at some pretty intensive labor.
   
   Until recently, a cup of coconut milk contained at least 500 calories, most of which was saturated fat, but now low-calorie coconut milk has begun finding its way onto grocers' shelves. A typical 1-cup serving has about 150 calories, most of which is still saturated fat. It has 3 grams of protein, 45 milligrams of sodium, 50 percent of the RDA of vitamin B12, 30 percent of the RDA of vitamin D, and 10 percent of the RDA of calcium and magnesium. If you're a vegan looking to get more vitamin D in your diet, this stuff might help, but keep in mind that you won't be getting any protein from it and you'll be getting a lot of fat.
   
   Bottom Line: Regular coconut milk has traditionally been intended to be used in small amounts, mainly for cooking, not as a milk substitute for drinking a glass at a time. Although it's delicious and has lots of healthful benefits, it's way too rich to have as a drink by itself. And while light coconut milks may not pack the same caloric punch, they're still essentially just fat.
4. Almond milk. This is one I can live with. Nutritionally, a 1-cup serving will have anywhere from 50 to 80 calories, depending on how much water has been added. Although it has minimal protein, it does have 25 percent of the RDA of vitamin D, 50 percent of the RDA of vitamin E, and 150 milligrams of potassium, along with some manganese, selenium, and many other trace elements.
   
   There are a wide variety of fortified store-bought brands that all taste pretty darn good—sweetened, unflavored, or otherwise. Along with the more mainstream commercial brands, it's also easy to find almond milk products that are raw and organic.
   
   Almond milk is a personal favorite and quite versatile too, although keep in mind it's still low in protein. On a side note, it's fun to make from scratch. A 1-pound bag of raw almonds can get a little pricey at around $12.00, but the investment is worth it. Make your own—it's delicious!
5. Hemp milk. Places like Trader Joe's^® or Whole Foods Market^® are your best bet for hemp milk. There are a couple of different brands, again, all fortified and sweetened to taste more like regular milk. And no, it doesn't get you high. Interestingly though, the U.S. is pretty much the only country in the world that doesn't allow hempseed cultivation, even though there's no drug content in it. All hempseed in the U.S. is from Canada; it's guaranteed to be organic and pesticide-free.
   
   Hemp milk could be a real find. Hempseeds are pretty much considered a superfood, meaning that even in very small amounts, like an ounce or two, they pack a wallop nutritionally. A 1-cup serving of hemp milk has approximately 110 calories and has 24 percent of the RDA of iron, 72 percent of the RDA of magnesium and phosphorus, 35 percent of the RDA of zinc, plus 11 grams of omega-6 fatty acids, 4.5 grams of omega-3 fatty acids, and 16 grams of protein. Wow.
   
   Bottom Line: A milk alternative that's naturally packed with nutrients. Definitely worth checking out.

If or when you decide to go with one or more of these alternatives to milk, also know that you can use them in most recipes just like regular milk. There are literally hundreds of recipes available free online, and dozens of well-informed cookbooks on the market. So experiment a little, and find out which milk substitute works best for you.

9 Foods Not to Give Your Kids

9 Foods Not to Give Your Kids

By Joe Wilkes If you've followed the news on childhood obesity lately, you know the state of affairs is pretty grim. Childhood obesity rates have tripled over the past two decades, and most signs point to the next generation being the first whose life expectancy will be shorter than their parents'. Much of the blame for this trend has deservedly been laid at the feet of the producers and marketers of unhealthy food aimed at our youngest consumers, whose parents face an uphill battle: trying to pit fresh, healthy foods devoid of mascots or sidekicks against superheroes and cartoon animals in a struggle to tempt their children's palates and stomachs.



Since most kids have hummingbird metabolisms that adults can only envy, it's often easy to give them a free pass and let them eat whatever they want. But eventually those metabolisms slow down and the pounds settle in. Also, as physical activity decreases and processed food intake increases annually, kids aren't burning calories the way their parents might have when they were their age. And even if the kids aren't getting fat, they are establishing eating habits they'll take into adulthood. As parents, you can help foster a love for healthy eating and exercise that will last your kids a lifetime—hopefully a long one!
Eating can so often be a classic power struggle where kids try to finally locate their mom and dad's last nerve. (I can remember family dinners with my brother and parents that could teach Hezbollah a thing or two about standoffs.) There are a number of strategies you can use to mitigate this type of deadlock. One is to let your kids help with the selection and preparation of the food. If they picked out the veggies at the farmers' market and helped cook them, they might be less inclined to feed them to the family pet. Another is to frame eating vegetables and healthy food as being its own reward. Otherwise, by offering dessert as a reward for finishing vegetables, you create a system where unhealthy food is a treat and healthy food sucks. With these thoughts in mind, let's take a look at some of the unhealthiest foods being marketed to your kids today, and some healthier alternatives you can offer to replace each of them.
Note: The following recommendations are for school-aged children. Infants and toddlers have different specific nutritional needs not addressed in this article.

1. Chicken nuggets/tenders. These popular kids' menu items are little nuggets of compressed fat, sodium, high fructose corn syrup (HFCS), and some form of chicken. Depending on the restaurant, chicken might not even be the first ingredient. Oftentimes, the nuggets or tenders are made of ground pieces of chicken meat and skin, pressed into a shape, flavored with HFCS and salt, and batter-fried in hydrogenated oil (the bad, trans-fatty stuff). Then, as if that weren't unhealthy enough, you dunk it in a HFCS- or mayonnaise-based sauce. With all the fat, salt, and sugar, it's easy to understand why they're tasty, but the nutritive value weighed against the huge amount of calories and fat consumed is incredibly lacking. Even healthier-sounding menu items can be deceiving, like McDonald's^® Premium Breast Strips (5 pieces), which pack 640 calories and 38 grams of fat—and that's before you factor in the dipping sauce. (By comparison, a Big Mac^® with sauce has 540 calories and 29 grams of fat.)
   
   Instead: If you're cooking at home, grill a chicken breast and cut it into dipping-size pieces either with a knife or, for extra fun, cookie cutters. Make a healthy dipping sauce from HFCS-free ketchup, marinara sauce, mustard, or yogurt. Let your kids help make the shapes or mix up the sauce. Try and go without breading, but if you must, try dipping the chicken breast in a beaten egg, and then rolling it in cornflake crumbs before you bake it. It'll be crunchy and delicious, but not as fatty.
2. Sugary cereal. I can remember as a child, after going to friends' houses for overnights and being treated to breakfast cereals with marshmallows that turned the milk fluorescent pink or blue, feeling horribly deprived when faced with the less colorful and sugary options served up in my home kitchen. But now I can appreciate my mom and her unpopular brans and granolas. True, they didn't have any cartoon characters on the box or any toy surprises, but they also didn't have the cups of sugar, grams of fat, and hundreds of empty calories that these Saturday-morning staples are loaded with.
   
   Instead: Read the labels and try to find cereal that's low in sugar and high in fiber and whole grains. Remember, "wheat" is not the same as "whole wheat." Also, avoid cereals (including some granolas) that have hydrogenated oils, artificial colors, or chemical preservatives. Add raisins, sliced bananas, berries, or other seasonal fruit to the cereal for extra flavor and nutrition. Again, letting your child help design a healthy bowl of cereal from choices you provide will get you a little more buy-in at the breakfast table.
3. Lunch meat and hot dogs. Kids love hot dogs, bologna, and other processed meats, but these are all full of potentially carcinogenic nitrates and nitrites, sodium, saturated fat, and artificial colors and fillers. A study in Los Angeles found that kids who ate 12 hot dogs a month had 9 times the risk of developing leukemia.¹ And more health risks are being discovered all the time. Leaf through any research about kids' nutrition, and you're bound to read about the bane of the cafeteria—Oscar Mayer's Lunchables^®. These and similar prepackaged lunches are loaded with processed meats and crackers made with hydrogenated oils. These innocent-looking meals can boast fat counts of up to 38 grams. That's as much fat as a Burger King^® Whopper^® and more than half the recommended daily allowance of fat for an adult.
   
   Instead: Get unprocessed meats, like lean turkey breast, chicken, tuna, or roast beef. Use whole wheat bread for sandwiches; or if your kid's dying for Lunchables, fill a small plastic container with whole-grain, low-fat crackers, lean, unprocessed meat, and low-fat cheese. This can be another great time to get out the cookie cutters to make healthy sandwiches more fun. For hot dogs, read labels carefully. Turkey dogs are usually a good bet, but some are pumped up with a fair amount of chemicals and extra fat to disguise their fowl origins. Look for low levels of fat, low sodium, and a list of ingredients you recognize. There are some tasty veggie dogs on the market, although a good deal of trial and error may be involved for the choosy child.
4. Juice and juice-flavored drinks. Juice—what could be wrong with juice? While 100 percent juice is a good source of vitamin C, it doesn't have the fiber of whole fruit, and provides calories mostly from sugar and carbohydrates. Too much juice can lead to obesity and tooth decay, among other problems. The American Academy of Pediatrics suggests 4 to 6 ounces of juice per day for kids under 6, and 8 to 12 ounces for older kids. Juice drinks that aren't 100 percent juice are usually laced with artificial colors and that old standby, high fructose corn syrup, and should be avoided. Your best bet is to make your own juice from fresh, seasonal fruit. You won't have to worry about all the additives, and it's another way you can involve your kids in the cooking process. Let them design their own juice "cocktail."
   
   Instead: Water is still the best thirst quencher. Explain the importance of good hydration to your kids, and try to set a good example yourself by carrying around a healthy reusable hard plastic or stainless steel water bottle. Get your kids used to carrying a small bottle of water in their backpack or attached to their bike. If they're very water averse, try water with a splash of fruit juice in it. But just a splash. The idea is to get your kids used to not having things be overly sweet, overly salty, or overly fatty. Another great beverage is milk. Growing kids need plenty of milk (or fortified nondairy milks, like soy or almond)—which is filled with nutrients, calcium, and (in the case of dairy and soy) protein—but they don't need too much fat, so choosing low-fat or nonfat options will help ensure that they get their milk without actually beginning to resemble a cow.
5. French fries. High in calories, high in fat, and high in sodium—and unsurprisingly the most popular "vegetable" among kids. Fries offer virtually none of the nutrients found in broccoli, carrots, spinach, or other veggies not cooked up in a deep fryer, and the fat they're fried in is often trans fat, the unhealthiest kind for the heart. To top it all off, studies are beginning to show cancer-causing properties from acrylamide, a toxic substance that is created when starchy foods like potatoes are heated to extreme temperatures. In some tests, the amount of acrylamide in French fries was 300 to 600 times higher than the amount the EPA allows in a glass of water.²
   
   Instead: Vegetables like baby carrots, celery sticks, and other crudités are great options, but if potatoes must be had, there are some options that don't involve melting a brick of fat. A scooped-out potato skin with low-fat chili and a little cheese can provide lots of fiber and vitamins, with even higher amounts if the chili has beans. You can also try making baked fries, using slices of potato with a light brushing of olive oil. Or the classic baked potato could be a hit, with plain yogurt or cottage cheese instead of sour cream and butter.
6. Potato chips, Cheetos^®, Doritos^®, etc. These are full of fat, oftentimes saturated, and way more sodium than any child or adult should eat. Some chips also have the acrylamide problem discussed in #5, French fries, above. Also, watch out for innocent-seeming baked and low-fat chips that contain olestra or other fake fats and chemicals that could present health issues for kids.
   
   Instead: Kids gotta snack, and in fact, since their stomachs are smaller, they aren't usually able to go as long between meals as adults. Cut-up vegetables are the best thing if your kids want to get their crunch on, but air-popped popcorn and some baked chips are okay, too. You can control how much salt goes on the popcorn, or involve your child in experimenting with other toppings like red pepper, Parmesan cheese, or dried herbs. Try making your own trail mix with your kids. They might be more excited to eat their own personal blend, and that way you can avoid certain store-bought trail mixes, which sometimes contain ingredients like chocolate chips and marshmallows that aren't exactly on the healthy snack trail.
7. Fruit leather. Many of these gelatinous snacks like roll-ups or fruit bites contain just a trace amount of fruit, but lots of sugar or HFCS and bright artificial colors. Don't be misled by all the products that include the word "fruit" on their box. Real fruit is in the produce section, not the candy aisle.
   
   Instead: If your child doesn't show interest in fruit in its natural state, there are some ways you can make it more interesting without losing its nutritional value. For a healthy frozen treat, try filling ice-cube or frozen-pop trays with fruit juice, or freezing grapes. Or buy unflavored gelatin and mix it with fruit juice and/or pieces of fruit to make gelatin treats without the added sugar and color (let it solidify in big flat casserole dishes or roasting pans—another good time for the cookie cutters!) Try serving some raisins, dried apricots, apples, peaches, or other dried fruits that might give you that chewy, leathery texture without the sugar.
8. Doughnuts. These little deep-fried gobs of joy are favorites for kids and adults alike, but they are full of fat and trans-fatty acids, and of course, sugar. Toaster pastries, muffins, and cinnamon buns aren't much better. The worst thing about doughnuts and these other pastries, aside from their nutritional content, is that they're often presented to children as acceptable breakfast choices. These delicious deadlies need to be categorized properly—as desserts, to be eaten very sparingly. And you can't have dessert for breakfast.
   
   Instead: Honestly, a slice of whole wheat toast spread with sugar-free fruit spread or peanut butter isn't going to get as many fans as a chocolate-filled Krispy Kreme^® doughnut, but at some point, you have to stand firm. Be the cop who doesn't like doughnuts. Doughnuts—not for breakfast. Period.
9. Pizza. In moderation, pizza can be a fairly decent choice. If you order the right toppings, you can get in most of your food groups. The problem comes with processed meats like pepperoni and sausage, which add fat and nitrates/nitrites (see #3, Lunch meat and hot dogs, above); and the overabundance of cheese, which will also provide more calories and fat than a child needs.
   
   Instead: Try making your own pizza with your kids. Use premade whole wheat crusts, or whole wheat tortillas, English muffins, or bread as a base. Then brush on HFCS-free sauce, and set up a workstation with healthy ingredients like diced chicken breast, sliced turkey dogs, and vegetables that each child can use to build his or her own pizza. Then sprinkle on a little cheese, bake, and serve. If your child gets used to eating pizza like this, delivery pizzas may seem unbearably greasy after awhile.

Someday your children will come to realize that caped men in tights and sponges who live under the sea might not have their best interests at heart when it comes to food. Until then, however, why not involve them in the process of selecting and preparing healthier alternatives? Some of these cleverly disguised wholesome foods might become their favorites. Who knows, they may even tempt some of the overgrown children among us!
References

¹ Peters J, et al. "Processed meats and risk of childhood leukemia (California, USA)" Cancer Causes & Control 5: 195-202, 1994

² Tareke E, Rydberg P, Karlsson P, et al. "Analysis of acrylamide, a carcinogen formed in heated foodstuffs" J. of Agri and Food Chem. 2002;50:4988-5006

Shakeology Frozen Oat Bar Recipe

 

Shakeology Frozen Oat Bar Recipe

1 scoop Chocolate Shakeology
1 scoop chocolate whey protein powder
1/4 cup natural peanut, cashew or almond butter
1/2 banana
1/2 cup rolled oats, cooked and cooled
Combine all ingredients well, freeze in glass baking pan for about 90 minutes and enjoy!

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Strawberry-Ricotta Breakfast Wrap

Ingredients

• 1/4 cup sliced strawberries, fresh
• 1 low carb whole wheat tortilla, 6"
• 1/2 cup ricotta cheese, fat free
• 1 1/2 tablespoons walnuts, chopped
• 4 fluid ounces milk, fat-free

Preparation

• Arrange the sliced strawberries down the center of tortilla.
• Spoon the ricotta over the strawberries.
• Roll tortilla up, place seam-side down on a microwave-safe plate, and cover loosely with plastic wrap.
• Microwave on high for about 1 minute, or until ricotta cheese is heated through. Sprinkle with walnuts.
• Serve immediately with a small glass of milk.

 Calories 310

Denver Omelet Breakfast

Ingredients

• 1/2 teaspoon canola oil
• 3 tablespoons onion, chopped
• 2 tablespoons bell pepper, red, chopped
• 3 tablespoons bell pepper, green, chopped
• 1 1/2 ounces ham, lean, reduced sodium
• 1 egg, large
• 2 egg whites, uncooked
• 1/8 teaspoon black pepper
• 8 fluid ounces orange juice

Preparation

• Heat a skillet with oil over medium high heat.
• Sauté onion, bell peppers and ham until onion becomes transparent.
• Meanwhile, beat egg and egg whites with a pinch of black pepper.
• Reduce heat to medium and slowly stir the eggs into skillet.
• Lightly brown on each side.
• Transfer to serving plate and enjoy with a glass (1 cup) of orange juice.

Calories 310

Corned Beef Hash Breakfast

Ingredients

• 1/2 tablespoon canola oil
• 3 ounces corned beef, deli sliced
• 2 tablespoons onion, chopped
• 3 tablespoons bell pepper, red, chopped
• 1/2 cup potatoes, diced
• 4 ounces yogurt, plain, non-fat
• 1/2 cup sliced strawberries, fresh

Preparation

• Heat oil over medium-high heat. Dice corned beef.
• Sauté onions and peppers in skillet until tender. Add corned beef and potatoes and cook until potatoes are soft and browned.
• Serve yogurt topped with strawberries on the side.
• Enjoy breakfast with a cup of coffee or tea, or other calorie free beverage.
• TIP:
• Soak corned beef in water and wring out prior to cooking to reduce sodium content.

Calories 300