1

H e a l t h y M e t h o d s W e l l n e s s | w w w . h e a l t h y m e t h o d s w e l l n e s s . c o m | 2 0 3 8 8 5 - 2 0 2 0

T I P S F O R

Dairy Free Living

2

H e a l t h y M e t h o d s W e l l n e s s | w w w . h e a l t h y m e t h o d s w e l l n e s s . c o m | 2 0 3 8 8 5 - 2 0 2 0

WELCOME! I am so thril led you are here! Do you ever feel overwhelmed by all the conflicting information out there when it comes to eating healthy? One person says dairy is the ultimate health food, and the next person demonizes it. How do you know what is best for YOU?

I so get it and that's exactly why I created this eBook for you!

I am passionate about pull ing back the veil and helping people just l ike you understand what REAL healthy food is. It 's such an honor to share this with you.

If you have any questions after reading through this eBook, please don't hesitate to reach out to me. You can always email me at patti@healthymethodswellness.com or connect with me on https://www.facebook.com/healthymethods/

I am here for you, every step of the way, as you undergo your health transformation!

Hugs,

Patti

3

H e a l t h y M e t h o d s W e l l n e s s | w w w . h e a l t h y m e t h o d s w e l l n e s s . c o m | 2 0 3 8 8 5 - 2 0 2 0

Table of Contents MILK ALLERGY vs LACTOSE INTOLERANCE ................................... 4

MILK... IT DOES A BODY GOOD? .................................................. 5

WHERE DO YOU BEGIN? .............................................................. 6

HIDDEN SOURCES OF DAIRY ....................................................... 7

Ingredients to avoid .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7

Foods and ingredients that MAY contain dairy .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . . . 8

SO NOW WHAT?.......................................................................... 9

Websites .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . 9

Books & Cookbooks .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . . . . . . . 9

Subst itut ions .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . . . . . . . . . . . . . 10

DISCLAIMER ............................................................................ 11

4

H e a l t h y M e t h o d s W e l l n e s s | w w w . h e a l t h y m e t h o d s w e l l n e s s . c o m | 2 0 3 8 8 5 - 2 0 2 0

MILK ALLERGY vs

LACTOSE INTOLERANCE Some people seem to be able to digest milk just fine, but others can be sensitive (and not even know it) or be allergic to milk.

Cow milk allergy is the most common food allergy in children, according to FARE (Food Allergy Research & Education), with symptoms ranging from hives, vomiting, diarrhea, wheezing, runny nose, to the most severe, anaphylaxis. To confirm a food allergy, blood tests must be done.

Having an intolerance to lactose (the sugar in milk) indicates the absence of the enzyme lactase, which is needed to digest lactose. This is different from a milk allergy because the immune system is not activated.

Common symptoms of lactose intolerance include:

• Painful Gas • Stomach pain and discomfort • Bloating • Nausea • Diarrhea

If you struggle with any of these symptoms, pay close attention to when they arise. Consider eliminating milk products for 14 days and then reintroduce them again - no more than 2 servings in one day - and see how you feel. Your body will tell you!

5

H e a l t h y M e t h o d s W e l l n e s s | w w w . h e a l t h y m e t h o d s w e l l n e s s . c o m | 2 0 3 8 8 5 - 2 0 2 0

MILK... IT DOES A BODY GOOD? THAT'S a big question! For many, experimenting with a dairy free diet can be very enlightening. Removing dairy from your diet may offer some of the following benefits:

• Reduced acne or clearing of skin • Better digestion & chronic constipation relief • Reduced seasonal allergy symptoms • Reduced headaches and/or migraines • Reduced "stuff iness", post nasal drip, and phlegm • Reduced fatigue, arthritis symptoms and joint pain • Reduced behavioral issues associated with ADHD and Autism • Reduced ear infections in children • Weight loss

Dairy is considered a highly inflammatory food, second only to gluten, influencing systemic inflammation throughout the body for some people. The two elements in dairy that can create an issue are the sugar, lactose (discussed earlier), and the protein, casein.

Sometimes it's assumed that someone may be lactose intolerant, when they are actually having a response to the casein in the dairy product. Casein and gluten (a protein in wheat and other grains) are very similar in molecular structure. This is why many people who are sensitive or intolerant to gluten also have an issue with the casein in dairy.

Dairy products, like all animal products, are considered acid forming in the body. Our body works very hard to maintain acid - alkaline balance. When we eat acid forming, the body pulls alkalizing calcium, magnesium and potassium from the bones to create balance. Putting into question....is dairy really good for your bones?

6

H e a l t h y M e t h o d s W e l l n e s s | w w w . h e a l t h y m e t h o d s w e l l n e s s . c o m | 2 0 3 8 8 5 - 2 0 2 0

WHERE DO YOU BEGIN? If you do not have an allergy or are not sensitive to lactose or casein, it 's real ly up to you to decide if you want to consume dairy products.

If you DO decide to continue consuming dairy, then I highly recommend only consuming organic dairy products. In conventional milk production, cows may be injected with the hormone rGBH. This is used to increase milk production in the animal, however it is known to cause mastitis (an infection) in the udder requiring the use of antibiotics. Organic milk and dairy products are produced without hormones or antibiotics.

If you do decide to eliminate dairy from your diet, it is important to make sure your diet is well rounded and includes foods high in calcium. These include:

• Kale, Spinach, Bok Choy and Collard Greens • Salmon and Sardines • Almonds • Oranges • Broccoli • Figs • Enriched dairy free milks: almond, coconut, rice & hemp milks • Sesame Seeds and Tahini • Chia Seeds

When navigating a dairy free diet, it is best to focus on whole, unprocessed foods (high quality protein and a wide variety of vegetables and fruits) in addition to simply avoiding dairy products. All dairy must be avoided, including cow, sheep and goat dairy products, as these all contain casein.

7

H e a l t h y M e t h o d s W e l l n e s s | w w w . h e a l t h y m e t h o d s w e l l n e s s . c o m | 2 0 3 8 8 5 - 2 0 2 0

HIDDEN SOURCES OF DAIRY I've pulled together for you a simple resource detai l ing what to avoid and where you likely need to ask questions. It 's important to know that dairy is hidden in a multitude of products under hidden names that are not so easily identifiable.

I N G R E D I E N T S T O A V O I D

Milk (all forms: condensed, cow, derivative, dry, evaporated, goat, lowfat, malted, nonfat, powder, protein, sheep, skim, solids, whole)

Butter (acid, ester, fat, flavor, oil)

Buttermilk Casein Caseinates (all forms) Cheese (cow, goat, sheep) Cottage Cheese Cream (including whipped) Curds Custard Dairy milk sol ids Diacetyl Galactose Ghee Half and Half Hydrolysates Lactalbumin

Lactate solids Lactoferrin Lactogluobulin Lactose Lactulose Lactyc yeast Magnesium Caseinate Nougat Potassium Caseinate Pudding Quark Recaldent Rennet Casein Simplesse (fat replacer) Sour Cream (solids & imitation) Sour milk solids Tagatose Whey (all forms) Whipped Topping Yogurt (regular & frozen) Yogurt powder Zinc Caseinate

8

H e a l t h y M e t h o d s W e l l n e s s | w w w . h e a l t h y m e t h o d s w e l l n e s s . c o m | 2 0 3 8 8 5 - 2 0 2 0

F O O D S A N D I N G R E D I E N T S T H A T M A Y C O N T A I N D A I R Y

Artificial butter flavor Artif icial f lavoring Artif icial sweeteners Baby formula Baked goods Baking mixs Batter fried foods Bread Breath mints Candy Caramel candies Caramel flavoring Cereal Chewing gum Chicken broth Chocolate Coffee creamer Cream liqueurs Cream sauces Cream based soups Eggnog Fat replacers Fondue Granola Gravy/gravy mixes Lactic acid starter culture Luncheon meat

High protein flour Hot dogs Hydrolyzed vegetable protein Imitation sour cream Imitation maple & other syrups Instant mashed potatoes Kosher parve desserts Margarine Meusli Natural flavoring Nisin Nondairy products/milk

substitutes Nutrit ion bars Peanut butter Potato chips Protein powders Rice cheese Salad dressings Sausages Shellf ish (may be dipped in milk

to curb odor) Soy cheese Soy "meat" products Spice mixes Tuna fish (canned) Whipped Topping

Also be aware that lactose is used as the base for more than 20%

of prescription drugs and about

6% of over the counter medicines and vitamins.

H e a l t h y M e t h o d s W e l l n e s s | w w w . h e a l t h y m e t h o d s w e l l n e s s . c o m | 2 0 3 8 8 5 - 2 0 2 0

9

SO NOW WHAT? Take this new li festyle one day at a time and know that I am right here with you! If you are ready to learn more and dive in, here are some of my favorite websites, books and cookbooks, and dairy substitutions:

W E B S I T E S

www.gfcfdiet.com

www.foodallergy.org

www.godairyfree.org

www.dairyfreebetty.com

B O O K S & C O O K B O O K S

Dairy Free Cookbook by Jane Zukin

Denise Walker's Against All Grain by Denise Walker

Go Dairy Free by Al isa Fleming

Southern Gal Simple Southern Paleo Recipes by Lyla Brooks

The Allergy-Free Pantry by Colette Martin

The Dairy Free Kitchen by Ashley Adams

The Dairy Free & Gluten Free Kitchen by Denise Jardine

The Healthy Gluten Free Life by Tammy Credicott

The Whole Life Nutrit ion Cookbook by Tom Malterre & Alissa Segersten

It's All Good by Gwyneth Paltrow

H e a l t h y M e t h o d s W e l l n e s s | w w w . h e a l t h y m e t h o d s w e l l n e s s . c o m | 2 0 3 8 8 5 - 2 0 2 0

1 0

S U B S T I T U T I O N S

Butter Virgin Organic Coconut Oil Earth Balance Nutiva Coconut Oil w/Butter Flavor Olive Oil

Milk Almond/Coconut/Rice/Hemp Milk

Cream Cheese Kite Hil l

Cheese Daiya Kite Hil l

Yogurt So Delicious Nancy's Almond Dream Ice Cream Almond Dream So Delicious Coconut Bliss Most Sorbets

Coffee Creamer So Delicious Coffee Creamer

Mayonnaise Just Mayo by Hampton Creek

H e a l t h y M e t h o d s W e l l n e s s | w w w . h e a l t h y m e t h o d s w e l l n e s s . c o m | 2 0 3 8 8 5 - 2 0 2 0

1 1

DISCLAIMER The information contained in this document is being provided to you for educational, informational and self-empowerment purposes ONLY. I am not a medical doctor, registered dietician, nutritionist or hold any medical l icense. I do not hold a degree in medicine, dietetics or nutrit ion. I make no claims to any specialized medical training nor do I dispense medical advice or prescriptions.

This content is not intended to prevent, diagnose, treat or heal any disease. It is not intended to replace medical advice or guidance from a licensed professional. Please consult your doctor if you have any questions regarding the suggestions made in this content and then make your own well-informed decisions based on what is best for your unique genetics, culture, conditions and stage of l i fe.

This information is to be used at your own risk based on your own judgment. I cannot be held legally responsible for any results you do or do not have, should you choose to implement any suggestions contained in this document. No results are guaranteed, or refunds given.

PLEASE NOTE: ALL CONTENT WITHIN THIS GUIDE IS BASED ON MY PERSONAL KNOWLEDGE, OPINIONS AND EXPERIENCE AS A HOLISTIC HEALTH COACH. PLEASE CONSULT YOUR DOCTOR REGARDING MEDICATIONS OR MEDICAL ADVICE. THIS IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.