Wednesday, July 8, 2009

"diet villain" ALERT: DAIRY MAIDEN (Got Milk? Know the Facts)

DAIRY MAIDEN: Consuming too many dairy products (milk, cheese, ice cream, butter, etc.)—especially non-organic

GOT MILK?  Know the facts:

Total daily dairy intake
Although Americans consume some milk and milk products from sheep and goats, the American diet derives most of its dairy products from cattle. We at MY DIVAD DIET love cows and know that dairy is big business, but there are mixed reviews from nutritionists, fitness professionals, and even those in the medical field about the benefits of cattle dairy products, ranging from the belief that they are harmful to the conviction that they are a great food source. MY DIVA DIET takes the middle ground and finds dairy and dairy products acceptable as long as they are clean and pure and are not consumed in excess.

* Notes
  • We tend to drink too much dairy (milk) and eat too many foods and products that contain dairy, and there are drawbacks to this habit. 
  • The lactose that is found in milk (and all dairy products) is a form of naturally occurring sugar, but many dairy products contain added sugar (for example, some yogurts = 36 grams of carbohydrates, and 31 of them are from sugar). 
  • Dairy and dairy products do have some protein, but they are high in fat unless you get low- or non-fat types (the two exceptions are cottage cheese and some yogurts). 
  • Unless you use organic dairy and dairy products, you risk the possibility of consuming a product from a cow that was injected with hormones and antibiotics. Also, consider the cow’s feed (which affects its milk) as well as its health, treatment, and living conditions. 
  • The big push for milk is because of the calcium it contains, but you can select other healthy foods that are good sources of calcium. 
  • In one cup of beet greens, broccoli, chicory, Chinese cabbage, collard greens, kale, rhubarb, or spinach you can get anywhere from 10% to 35% of the RDA (recommended daily allowance) of calcium without the fat, sugar, or sodium. 
  • These foods also provide other important vitamins, minerals, and fiber. 
  • You can also get calcium from sardines and salmon, tofu, soy or rice milk, soybeans, nuts and seeds, and other leafy green vegetables. 

* Total Daily Dairy Intake Rules
  • Dairy and dairy products are okay but are not the total answer to your mineral requirements and can add unhealthy calories to your diet (unless you are extremely careful with your choices). Your best bet is to keep dairy and dairy product consumption down to one to two times per day (or less if you can). 
  • Less dairy (except for yogurt) is best when you are trying to lose weight, but this also holds true for maintenance and overall health. 
  • Choose low-fat or non-fat organic milk & cottage cheese and low- or non-fat, no- sugar-added yogurts. 
  • Cottage cheese is a great way to get protein into your diet. 
  • Yogurt is a good source of acidophilus—a beneficial bacteria that helps prevent the growth of harmful bacteria in the body (gastrointestinal tract). 
  • Choose yogurt and cottage cheese that contain live active cultures. 
  • Because of its high fat content, cheese should be consumed in small amounts. 
  • In the Diva Reduction Phase, Parmesan, Romano, feta, skim mozzarella, and string cheese are acceptable because a small amount goes a long way. 
  • In the Diva Maintenance Phase, you can add other kinds of cheese in small amounts. 
  • Other commonly used dairy products are butter and cream. These are high in fat and should be used sparingly. 
  • For those of you who are lactose-intolerant (unable to absorb the natural sugar in dairy) or who don’t really care for dairy, rice or soy milk and other soy and rice products are good choices. 
  • Be aware that dairy is used as an ingredient in many other foods, so you need to monitor this aspect as well. 
  • Try goat’s milk—e.g. popular alternative to cow’s milk.
Does milk do a body good?  Only if it is the the right kind.  
To learn more about your "diet villains" check out the MY DIVA DIET website "diet villain" page.  

Here's a secret from a retired fitness competitor and bodybuilding--If you want to get really lean, skip ALL dairy except the yogurt recommended above and small amounts of organic low-to no-fat milk (or switch to soy milk).  

Wild Cow Productions!  

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