Tips for Dairy Free Living
2 Welcome! I am so thrilled you are here! Do you ever feel overwhelmed by all the conflicting information out there when it comes to eating healthy? On the one side dairy is the ultimate health food, and on the other side it gets demonised. With such conflicting information how are you supposed to know what is best for you? I get it. I ve been there before. Confused as hell. And that's exactly why I created this ebook for you! I am passionate about pulling back the veil and helping people just like you understand what REAL healthy food is. If you have any questions after reading through this ebook, please connect with me and let me know your thoughts. I would love to hear from you. Email me at shani@healthhappiness.co.za or follow me on Instagram @shanivdmerwe. I am here for you, every step of the way, as you undergo your health transformation! I wish you great health and happiness, Shani van der Merwe
3 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... 6 Ingredients to avoid... 7 Foods and ingredients that MAY contain dairy... 8 So now what?... 9 Websites... 9 Books & Cookbooks... 9 Substitutions... 9 Disclaimer... 10
4 Milk Allergy vs Lactose Intolerance Some people seem to be able to digest milk just fine, but others can be sensitive to milk (and not even know it) or they can 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 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: Clearing of the skin and reduced acne Better digestion and chronic constipation relief Reduced seasonal allergy symptoms Reduced headaches and/or migraines Reduced "stuffiness", 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 foods, the body pulls alkalizing calcium, magnesium and potassium from the bones to create a balance. This puts into question, is dairy really good for your bones?
6 Where do you begin? If you do not have an allergy or are not sensitive to lactose or casein, it's really 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 Hidden sources of dairy I've pulled together, for you, a simple resource detailing 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. Ingredients to avoid Milk (all forms: condensed, cow, derivative, dry, evaporated, goat, low-fat, malted, non-fat, powder, protein, sheep, skim, solids, whole) Butter (acid, ester, fat, flavor, oil) Buttermilk Caseinates (all forms) Cottage Cheese Curds Dairy milk solids Galactose Hyrolysates Lactate solids Lactoglobulin Lactic yeast Nougat Recaldent Simplesse (fat replacer) Sour milk solids Whey (all forms) Yoghurt (regular & frozen) Zinc Caseinate Casein Cheese (cow, goat, sheep) Cream Custard Diacetyl Ghee Lactalbumin Lactoferrin Lactose Magnesium Caseinate Potassium Caseinate Rennet Casein Sour Cream Tagatose Whipped topping Yoghurt powder
8 Foods and ingredients that MAY contain dairy Artificial butter flavour Artificial sweeteners Baked goods Batter fried foods Breath mints Caramel candies Cereal Chicken broth Coffee creamer Cream sauces Eggnog Fondue Gravy mixes Luncheon meat Hot dogs Imitation sour cream Instant mashed potatoes Muesli Nutrition bars Potato chips Rice cheese Sausages Soy meat products Tuna fish (canned) Artificial flavouring Baby formula Baking mix Bread Candy Caramel flavouring Chewing gum Chocolate Cream liqueurs Cream based soups Fat replacers Granola Lactic acid starter culture High protein flour Hydrolyzed vegetable protein Imitation maple syrup Margarine Natural flavouring Peanut butter Protein Powders Salad dressing Soy cheese Spice mixes 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.
9 So now what? Take this new lifestyle 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: Websites Dairy Free Betty Food Allergy Research & Education Go Dairy Free GFCF Diet Books & Cookbooks Dairy Free Cookbook by Jane Zukin Denise Walker's Against All Grain by Denise Walker Go Dairy Free by Alisa Fleming 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 Nutrition Cookbook by Tom Malterre & Alissa Segersten Substitutions Butter Virgin Organic Coconut Oil (for baking) Coconut / Olive Oil (for cooking) Fruit puree (for baking) *Fruit purees apple pulp or prunes are great for baking sweets / breads for that added sweetness. Pureed bananas, pineapple, pears, and avocado can also work well for spreads or baking.
10 Milk Soy Milk (preferably unsweetened and organic) Almond / Cashew / Flax / Hemp milk Coconut / Rice Milk *Make sure to read labels carefully as some of these contain a lot of sugar and not much protein Cheese Nutritional Yeast (mimics parmesan) Firm Tofu cut in slices / cubes (mimics mozzarella) Blended / mashed Tofu (mimics cottage cheese or ricotta) Yogurt Buttermilk Alternative (for marinating or cooking) Coconut Cream (see footnote how to make) Pureed medium firm silken Tofu Sour Cream Alternative (for salad dressings and dips) Dairy-free yoghurt from the store *Coconut cream place a tin of full fat coconut cream in the fridge overnight. The coconut cream will rise to the top ready to be scooped off. Note however that coconut cream is much higher in fat. Cream Low Fat Soy Cream Alternative Heavy Dairy Cream Sour Cream Source used for substitutes: https://www.godairyfree.org/dairy-substitutes Have a look at the Go Dairy Free website for more detail on how to substitute your dairy and for recipes on how to make your own.
11 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 license. I do not hold a degree in medicine, dietetics or nutrition. 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 life. 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. As with most digital and print offerings from audio and ebook retailers, there are no refunds on programs or products that can be downloaded, viewed, copied or stored in an electronic format. This is an industry standard. Therefore, this program is non-refundable once purchased. All materials are copyrighted. Materials made available to the private group forums by email or any other means may not be distributed in any fashion, print or electronic, without expressed written permission from Health happiness. PLEASE NOTE: ALL CONTENT WITHIN THIS GUIDE IS BASED ON MY PERSONAL KNOWLEDGE, OPINIONS AND EXPERIENCE AS AN INTEGRATIVE NUTRITION HEALTH COACH. PLEASE CONSULT YOUR DOCTOR REGARDING MEDICATIONS OR MEDICAL ADVICE. THIS IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.