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Have a healthy, pain-free life!
Welcome to the HLW Newsletter which provides accurate facts to enhance your knowledge. Enjoy the Recipe and Wellbeing Tips of the Month and see Upcoming Events. Send your questions about pain, nutrition, exercise, or research. I exist to help you Have LifeLong WellBeing!
This month I want to talk about Dairy. Yes, milk, yogurt, ice cream, cottage cheese, mozzarella, and cheddar! I believe it’s time to enlighten you with the exquisite details about why dairy is your enemy when it comes to your health.
Let’s get right to it. Did you know that legally there are allowed 135 million pus cells in one glass of milk? That’s right. Cows get mastitis and other infections and pass that right along to you, the consumer. AND it’s legally allowed! There is also 51mg of cholesterol in one glass of milk. Remember animal foods are your only food source of cholesterol as it is produced by the liver and plants don’t have livers. At 300 calories with 16gm of fat that means a glass of milk is nearly 50% fat! AND the fat you eat is the fat you wear. A study in Pediatrics named milk the #1 source of saturated fat for children ages 2 to 18. Even one serving of 2% milk has the same amount of saturated fat as a serving of french fries! And if you think fat free milk is a healthy choice, let me remind you it has the same sugar punch as soda with more than 55% of its calories from lactose (milk sugar). Speaking of lactose, at least one in eight adults in the US are lactose intolerant. This means gas, bloating, diarrhea, or constipation when consuming dairy products.
Doesn’t that sound like fun? NOT!
Let’s take a peek at what milk does not do. It does not prevent bone loss or fractures. 77% of the scientific literature actually shows the opposite of what most people think when it comes to milk and strong bones. I recommend reading “Building Bone Vitality” by Amy Lanou. Milk has been shown (countless times) to increase fracture rates. This occurs because your blood pH needs to be at a very specific level (7.35 – 7.45) and when you eat high acid foods (like dairy and meat; especially cheese) your body releases the calcium in your bones to buffer the acid. The calcium, after being used to buffer your blood pH, is then eliminated from your body in your urine. You are literally flushing your bone density down the toilet! Women who drink three glasses of milk per day have a 60% increased risk of hip fracture. This same milk drinking habit actually increases overall mortality risk by 93%! Let’s look at diseases next.
Dairy consumption is linked to so many diseases it is hard to keep track but here goes. The first I will present is cancer. Yes, cancer. Dairy has been linked to prostate, testicular, breast, lung, and ovarian cancers. In a study of over 20,000 male physicians, those consuming more than two servings of dairy a day had a 34% higher risk of prostate cancer compared to those who consumed little or no dairy products. There are numerous studies that corroborate these findings. Ovarian cancer risk was seen to increase by 13% for every glass of milk consumed. Galactose, a component of the milk sugar lactose, has been under study as a possible culprit. A very interesting study of breast cancer and milk found a specific virus, bovine leukemia virus (BLV), may be involved. BLV in breast tissue was strongly associated with breast cancer diagnosis, as the virus appeared in 59% of those with cancer. The researchers found 84% of cows used for dairy were infected with BLV.
Moving on to other issues linked to dairy (and high animal food) consumption: cardiovascular disease (remember, this includes lumbar artery disease and resultant chronic back pain, degenerative disc disease, etc.), diabetes (type 1 and type 2), osteoporosis, obesity, IBS, and autoimmune issues.
Since this newsletter is aimed at providing solid information in a one page format, I will condense some data into the following:
• Dairy products contain lactose, are high in cholesterol, calories, and fat (cheese ~70% fat/mostly saturated).
• Cholesterol and fat are well known to be directly related to cardiovascular disease and type 2 diabetes.
• Fat and calorie dense foods are directly related to obesity.
• Lactose intolerance is directly related to GI issues.
• Dairy products create a high acid load which requires calcium to be removed from bones to buffer the acid, decreasing bone density and increasing fracture risk.
• Dairy products can create GI inflammation leading to intestinal permeability (leaky gut) and molecular mimicry can trigger an immune response leading to autoimmune issues (RA, Lupus, Fibromyalgia, etc.)
I don’t believe in testimonials to provide proof about anything but I will share that I have seen many, many people relieve their lives of pain and misery when eliminating dairy from their lives. The bottom line is that there are no redeeming qualities in dairy that negate all the diseases and misery linked to its consumption. You will get all the calcium you need from plants and NOT lose bone density in the process. The fact that cheese releases opiates in your body as you digest it is why you crave cheese. PLEASE find a better way to feel good!
If you would like to learn how to enjoy your food and nourish your body from the inside out please contact me for more information. You will be fed extremely well, empowered with facts, discover how to be free of pain, and reduce/eliminate the need for medications as you restore your health.
Call 518-496-1265. You deserve a long, healthy, pain-free life!
HLW Recipe of the Month: Creamy Vegetable Chowder
Here is a perfect way to enjoy something creamy and delicious with no dairy required. Takes only 15 minutes to prep and 12 minutes to cook. This is one of my family’s favorites!! The fresh basil is what gives this an amazing flavor. We usually triple the recipe! Enjoy
Preparation: 15 minutes
Cooking Time: 12 minutes
See tips below before purchasing ingredients
- 2 cups red potatoes, cut into chunks
- 2 ½ cups vegetable broth
- ½ cup chopped onion
- ½ cup chopped green bell pepper
- ½ cup chopped red bell pepper
- ½ cup chopped yellow or orange bell pepper
- ¼ cup unbleached white flour (or rice flour for GF)
- 3 cups plant milk (soy, rice, or almond)
- 1 tablespoon soy sauce
- 2 teaspoons chopped fresh basil
- ¼ teaspoon ground white pepper
- green onions, thinly sliced for garnish (optional)
Put potatoes and 2 cups broth in a saucepan. Bring to a boil, reduce heat, cover, and cook for 10 minutes. Set aside. Do not drain. Meanwhile, place remaining ½ cup vegetable broth in another saucepan. Add onion and bell peppers. Cook, stirring occasionally, for 6 minutes. Stir in flour. Add remaining ingredients and cook, stirring frequently, until thickened. Add cooked potatoes and broth. Heat through, garnish (optional), and serve.
Tips: We tend to dislike green peppers so we only use red, orange, and yellow. We also love to add other veggies like: frozen sweet white corn, peas, carrots, broccoli, etc. Be sure you increase veggie broth and plant milk accordingly if you add lots more veggies. Add ½ cup plant milk for each ½ cup added veggie. If adding more than ½ cup plant milk increase flour by one tablespoon. This soup is addicting and you will wish you made more!
Serve with a large green salad and some crusty whole grain bread for a perfect winter meal!
HLW Tip of the Month: Have Lifelong Wellbeing!
You may or may not have thought about why I chose these words to be part of my business name. This month I would like to “unpack” what these words mean to me and why I chose them. As a physical therapist I see people daily who struggle with pain, physical limitations, and serious health issues. When I did homecare I saw countless folks who needed family members to provide care for their daily needs; physically, financially, and emotionally. Most of my patients absolutely hated being dependent on others to provide transportation to endless medical appointments, and/or do food shopping, housecleaning, laundry, meal preparation, and more. They were concerned it was too much for their children who had their own families and jobs to handle.
I watched these struggles and my heart always went out to all involved. This, in my humble opinion, is not lifelong wellbeing. Lifelong wellbeing is maintaining health and mobility well into your nineties and beyond; remaining independent and doing your own shopping, cleaning, cooking, and finances. You may think this is unrealistic, but let me tell you what I have seen. I have seen people over 100 years old still driving, shopping, cleaning, and cooking! Yes, I have met these people when they had an illness that required a short hospital stay; like pneumonia, and then were discharged home independently as they were living prior to their brief illness. While the body may become more fragile over time to illness, it does not mean life has to stop as we know it. As these folks showed me, independence and quality of life is possible to be maintained as long as we are above ground!
That said, let me tell you what may be required to do this. I observed and asked many questions of these independent centenarians. The answers lay in multiple issues with the most important being how you nourish your body, move your body, and think. You can learn how to nourish your body and move your body in my classes. The thinking part requires more room than is provided in this newsletter. I may just do a short series on those very topics in the near future as I am writing a book, “Be Ageless, 7 Simple Steps” and these things are part of the simple steps. Let me know if you are interested and stay tuned.
7 Simple Steps to Have LifeLong WellBeing!