Should You Rethink Dairy In Your Diet?
We focus a lot on eating a healthy pre and post workout snack that contains protein and carbs. One of those options is yogurt and fruit and another is cheese and crackers. Many of the protein options come from dairy products, but is dairy in your diet really a healthy option or not. If you're lactose intolerant, milk products probably aren't the best thing to eat, even though most report that small amounts of cheese, cottage cheese or yogurt doesn't affect them. What about the rest of the people who aren't allergic or intolerant of dairy?
Some dairy options are healthier than other dairy options.
Even within the same type of dairy products, such as a glass of milk or a pat of butter, you'll find differences. Choosing milk or dairy products made from milk that came from grass-fed cows is healthier. It's higher in omega-3 fatty acids and linoleic acid. Fermented dairy, like kefir, yogurt, cheese and cottage cheese are also more easily digested and particularly low in lactic acid, compared to a whole milk option.
There are 22 essential nutrients in milk.
On the plus side, milk has calcium, magnesium, phosphorus, zinc and potassium. It also is high in protein and contains vitamins A, B6, B12, E and K plus folate, thiamin, niacin, iron, riboflavin and selenium. It can provide adequate protein and improve blood sugar levels. There's still controversy over whether it's good for bones and teeth. The Nurses Health Study that followed thousands of nurses over a period of years found those that drank milk actually increased their risk of a fracture. Other studies show that countries that consumed the least amount of milk also had a lower incidence of osteoporosis.
Don't go for a low fat milk option over full fat.
People often automatically choose a low fat or no fat option, thinking it's healthier, but it's not. Manufacturers often add sugar to make it more palatable, since fat gives milk and milk products flavor. The fat keeps you feeling full longer so you'll eat less. While the Nurses study showed that milk didn't help protect bones from osteoporosis, other studies showed it did when consumed while growing. In older adults, it also helped reduce the plaque on teeth.
- If you're lactose intolerant, you'll experience bouts of gas, diarrhea and cramping after you eat or drink milk or milk products. Milk can also cause other reactions, such as increased and thicker mucus or skin rash.
- Drinking skim or low fat milk may trigger other reactions, like eczema or a skin condition similar to acne. It still occurred in full fat milk, but far less frequently.
- Yogurt and kefir provide other benefits beyond what milk provide and don't have the negatives that occur with milk. However, always choose ones that have no additives like sugar and preservatives.
- Even though milk is a good source of calcium, it may not be bioavailable or have a net gain of calcium. Some proteins in milk may actually cause calcium to leach from the bones.
For more information, contact us today at Habitat Health & Fitness
You probably have heard a lot about eating raw veggies and how healthy they are. While it's true some raw vegetables provide more nutrients than cooked ones do for some nutrients, cooking enhances other nutrient content. Cooking may destroy natural enzymes, but it's also easier to digest. Some vegetables simply don't taste good raw, either. It all depends on the vegetable and how you cook it.
At Habitat Health and Fitness in Lakeland, Florida, FL, I get a lot of clients at that ask, "Should I push myself or pace myself?" There's no answer that fits all situations. If you're just starting a fitness program, pushing yourself too hard can actually cause a set-back. On the other hand, not pushing yourself won't always give you the results you want. Whether to push or pace depends on you, your knowledge and your goals.
We've all seen the run on toilet paper and the problems after a storm that might make you want to stock up on healthy food staples. Stocking up is good when prices are rising, especially if you find some that are bargain priced. Start with canned goods. Not all canned goods are unhealthy. Even green beans with added salt can be rinsed to make them healthier. Canned tomatoes, corn, carrots, spinach and peas should also be on your shelf. Canned fruit packed in its own juice should be a top option.
There are many reasons people love being part of the family at Habitat Health and Fitness in Lakeland, FL. Getting responsible answers in almost any area of fitness, either directly or in a blog is one. I've been getting quite a few questions about the difference between coconut water and coconut milk, and if coconut milk is good for you. Coconut water is found naturally inside young coconuts that eventually hardens to form the meat of the coconut. Coconut milk is more like a tea. It starts with the flesh of mature coconuts that's grated, mixed with water and simmered until a desired consistency, then strained to remove any solids that remain.
IBS--- irritable bowel syndrome---causes abdominal pain and changes in your bowel movements that include constipation, diarrhea or both. It all depends on the type of IBS you have. Other symptoms include the feeling you haven't finished in the bathroom, even though you just went, bloating and white mucus in your bowel movements. It can cause considerable discomfort, but normally doesn't cause digestive tract damage. Unfortunately, IBS can last years.
At Habitat Health and Fitness in Lakeland, FL, identifying the causes of preventable health issues and making lifestyle changes to avoid future damage, can boost health and vigor. One common problem faced by many people is consistent high blood pressure---hypertension. About 45% of all people have or will develop it. It's a silent killer, because left unaddressed, it can lead to stroke, kidney damage, hardening of the arteries, dementia and early cognitive decline. In the early stages, most people don't realize they have a problem because there often aren't any symptoms.
Exercise is king at Habitat Health and Fitness in Lakeland, FL. However, when you eat healthier and consume foods that give you more energy, not only will your workout be better, so will all aspects of your life. Foods that give you energy aren't sugary treats that spike your blood sugar momentarily and then plunge you into the pit of exhaustion. They're high quality foods that keep your energy level at its best throughout the day.
Your calorie intake and energy expelled determines whether you gain weight, lose weight or remain the same. If you eat too many calories, your body stores the excess as body fat. If you eat too few, your body breaks down body fat or muscle to supplement your needs. Eating the right amount to balance calories burned with calories consumed is the ideal, unless you're trying to lose weight or gain it. Most people want to know how many calories to eat a day to lose weight, but there's no simple answer. It's all based on your body and needs.
At Habitat Health and Fitness in Lakeland, Florida, FL, we focus on fitness through exercise, but that doesn't mean we discount other lifestyle changes that can make you healthier. Eating healthy should be a top priority. Some people question whether protein supplements should be used on that quest toward a healthier body. As with most things related to fitness, it all depends on you and your needs. Protein supplements can be quite beneficial for some and unnecessary or even dangerous for others. Older people who may have a difficult time of eating and don't process protein as efficiently, may benefit from a supplement.