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December 2022
LET’S TALK ABOUT MILK! See Where You Stand
A question you may be asking yourself is, will a diet of milk and dairy products overall provide better or worse health, increase or decrease risks of major diseases, or cause mortality — meaning you’ll die sooner rather than later? The research says no; milk will not do that to you. At the end of the day, it is an individual decision. If you have an autoimmune disease or you feel dairy may affect your health, consider taking a break and not eating dairy products for a few months to see where you stand! The overall message is that I’m not on either side of the fence. I’m simply collecting data and sharing information. Some people may respond better to milk than others, but let’s share both sides and let you decide for yourself! Schedule a FREE phone consultation with us at 877-861-5927! To order supplements, call us at 248-912-2962.
Everybody has been told to go on a gluten or dairy-free diet in the natural health world. I grew
The significant difference I found from research is the protein. Natural milk that comes from cows has eight grams of protein! People need certain foods for protein, such as eggs and meat, but you have to prepare those before consumption. Milk is a relatively easy source of protein, you twist off the cap and pour yourself a glass! Ideally, you want to consume at least one gram of protein per pound of body weight every day. I take protein supplements, and I recommend that to most because it’s hard to get that amount of protein. I also recommend making a smoothie with a scoop of protein powder! Not only does it have about 18 grams of protein, but it also contains other supporting nutrients — and that’s for people with dairy sensitivities. I’m not saying that you need to start or stop drinking milk or eating dairy products, but instead, let’s have a conversation about it. We don’t need to villainize milk and dairy products. Some people believe that milk can cause cancer, heart disease, or Type 2 diabetes, but from a diet and nutritional standpoint, you have to look at all the contributing factors.
up drinking milk, as I’m sure everyone has at some point, and nothing has happened to us! I recently spoke with a dairy farmer who made a valid point in our conversation. He talked about how we have oat milk, coconut milk, soy milk, etc., but they shouldn’t be called milk because they aren’t.
“Milk is milk. It comes from a cow,” he said. I had never thought of it that way before!
I also listened to a podcast with a gentleman involved in dietary agriculture work. He said that companies are using the milk brand. As a consumer, when you see almond, coconut, soy, etc., milk, you may assume that it is an alternative to milk, and it is not. So, from a marketing standpoint, I would have to agree! I have no personal judgment regarding milk. It truly doesn’t matter to me unless it affects your health. From my clinical experience and working with patients on the other side of the spectrum, those with autoimmune diseases, I have found that these patients have triggers to dairy or gluten and benefit from these diets. But that doesn’t mean that all milk or dairy products are evil!
From all of us here at Natural Solutions, Merry Christmas and happy holidays!
You need to consider what else they’re eating and their exercise and activity levels too.
–Dr. Tom Sladic
THOUGHT OF THE MONTH
"To prepare our hearts for Christmas, we must cultivate the spirit of expectancy."
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NOT ALL FAT IS CREATED EQUAL
Did you know that there are two types of fat: subcutaneous and visceral?
You can also measure your waist size since visceral fat tends to congregate in your abdominal cavity. According to Medical News Today, if a woman’s waist measures 35 inches or more, she likely is carrying too much visceral fat. The same is true for a man’s waist that measures 40 inches or more. The best course of action is to reduce and prevent visceral fat, which can be challenging, as the only true way to eliminate visceral fat and keep it off is through proper diet and exercise. Here are some methods to reduce your risk of harmful effects of excess visceral fat: • Prioritize sleep and ensure that you are getting enough. • Exercise for at least 30 minutes daily (aerobic exercises are especially beneficial). • Consume a healthy and balanced diet consisting of proteins, fruits, and veggies. • Avoid smoking. • Reduce sugary sodas and drinks.
Subcutaneous fat is the "pinchable" fat commonly found around your midsection, arms, and legs. Visceral fat, however, wraps around your organs, so it’s much harder to see or even notice. Compared to subcutaneous fat, visceral fat puts you at a higher risk for health complications. Some potential health concerns that can result from excess visceral fat include Alzheimer’s, high cholesterol, heart disease, and stroke. So, how do you measure your visceral fat, and how do you get rid of it? While it’s difficult to measure, costly imaging tests can accurately report just how much visceral fat is hanging around your internal organs. As a cheaper alternative, you can use your body mass index, or BMI, as an indicator of healthy weight ranges and appropriate fat levels based on your body measurements.
• Limit alcohol intake. • Avoid trans fats. • Reduce stress levels.
No matter how fit or in shape you are, having some fat on your body is normal and healthy. However, to keep your body healthy and performing its best, reducing visceral fat is essential!
DOES MILK REALLY STRENGTHEN BONES? How the Components of Milk Make the Difference
From a young age, you may have heard that drinking plenty of milk will give you strong bones. This is so ingrained in us that it’s assumed to be a fact. However, it’s not strictly milk that makes your bones strong; it is the components. The calcium that milk contains is what makes bones stronger. Our bodies need calcium to keep bones dense and strong; without it, they can become fragile and break much easier. Calcium is a critical mineral that the body requires to function, and calcium is what gives bones and teeth their hardness and structure. If you’re not getting enough calcium from a diet, your body pulls it from your bones to sustain other functions that are more important for immediate survival. But calcium is only one piece of the puzzle. Our bodies also need vitamin D to help absorb it. Vitamin D keeps proper calcium and phosphate levels in our systems, ensuring normal bone mineralization. In simpler terms, without enough vitamin D, we couldn’t form new bone tissue, and the existing bones would become weak and brittle!
milk can affect an individual's health. Some are allergic to the protein in milk, while others have to limit consumption due to lactose, which can be tough on those with diabetes and people who digest it poorly. But luckily, for those with these conditions, you don’t have to rely solely on milk to receive the calcium your body needs! Consuming other foods with the proper amount of calcium, vitamin D, and protein gives the body the building blocks it needs to make and maintain strong bones.
Some examples of calcium-rich foods include the following:
• Green leafy vegetables, including bok choy, collards, kale, spinach, and turnip greens. • Almonds, Brazil nuts, sunflower seeds, tahini (sesame paste), and dried beans. • Salmon and sardines that are canned with their bones (you can actually eat these soft bones!). • Fruits and other vegetables, including figs, oranges, broccoli, and edamame. Bone health is complex, and there are many lifestyle-related factors that affect it. But to improve and maintain strong bones, you need to have adequate amounts of calcium in your diet.
So, milk isn’t the only thing you need to develop healthy bones. Some people may have dairy sensitivities or autoimmune diseases where
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VEGAN BROCCOLI MUSHROOM GNOCCHI
Milk and dairy products have gotten a bad reputation and have been blamed for everything from weight gain to bone injuries. Some sources claim that people should never drink milk or consume dairy! But how accurate can these claims really be? Read on to find out for yourself. Can milk increase mucus production? This misconception dates back hundreds of years and is a widely held belief. But, no scientific research or evidence demonstrates that drinking milk increases mucus production. Many people mistake the temporary, slight thickening of the saliva for mucus when drinking milk. It may coat the throat and give the perception of more mucus, but the body doesn’t produce more. Does milk contain growth hormones? All milk contains small amounts of the naturally occurring bovine growth hormone — bovine somatotropin (BST). It is what helps the cow regulate growth and milk production. In some cases, farmers give cows a synthetic copy called recombinant BST (rBST) to help boost milk production. The Food and Drug Administration (FDA) deems using rBST in dairy cattle a safe practice, and BST — in its natural or synthetic form — doesn’t impact human health since it is species-specific! Can milk lead to weight gain? This may be one of the most common misconceptions about milk due to its high-fat content, but there are no conclusive studies that prove it leads to excessive weight gain. Milk contains saturated fats, and they help reduce the risk of Type 2 diabetes and blood pressure, which can both increase the chances of having a heart attack or stroke. Does milk consumption cause kidney stones? Kidney stones are hard deposits of minerals and salts that form in the kidneys. Still, contrary to popular belief, milk consumption doesn’t lead to the development of kidney stones. Studies conducted at Washington State University have found that milk is associated with lower kidney stone formation rates! Their findings revealed that those who consumed three or more servings of dairy per day had lower risks of kidney stone formation over an eight-year period. There are plenty of valid reasons people choose to steer clear of milk and dairy products, including intolerances, sensitivities, and allergies. But whether you decide to consume dairy or not is an individual choice for your body! DEBUNKING MILK MISCONCEPTIONS Make the Choice Yourself
This winter, a hearty and comforting meal is just what you need. Cook this up to serve to guests or to savor at home with the family on a cozy Sunday evening.
Ingredients
• ½ cup vegetable broth • 3 cups broccoli florets • 1 cup raw cashews, soaked • 2 tsp lemon juice • 1 13.5 oz can full-fat coconut milk • ¼ cup nutritional yeast
• 1 head roasted garlic, peeled and minced • 3 cups sliced portobello mushrooms • 1 lb uncooked gnocchi pasta • Salt and pepper to taste
Directions
1. In a large skillet over medium heat, heat vegetable broth. 2. Add broccoli and steam for 6–8 minutes until tender. 3. In a blender or food processor, combine cashews, lemon juice, coconut milk, nutritional yeast, and roasted garlic. Pulse until smooth. 4. Add the sliced mushrooms to the skillet and cook for another 3 minutes. 5. Pour the sauce mixture into the skillet and stir until smooth. 6. In a pot, boil gnocchi according to package directions. Reserve a cup of cooking water. Drain. 7. Add gnocchi and reserved cooking water to the skillet. 8. Simmer and stir gently until the sauce thickens. 9. Season with salt and pepper. Serve hot. 10. Enjoy!
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SOLUTION ON PG. 4
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INSIDE THIS ISSUE
1. Understanding the Scope of Dairy Products
2. Eliminating Visceral Fat
Focusing on the Key to Strong Bones
3. Vegan Broccoli Mushroom Gnocchi
Milk Facts vs. Myths
4. This ‘Anti-Diet’ Could Save Christmas
INTUITIVE EATING: THE ANTI-DIET FOR THE HOLIDAYS What It Is and How You Can Benefit
If you’ve ever seen any “What I Eat in a Day” videos on TikTok or Instagram, you’ve
internal hunger, fullness, and satiety cues to help you decide what and how much to eat. No food is off the table.”
food, and even a better understanding of your emotions. Ultimately, practitioners of this anti-diet claim to find more joy in eating than before. How can I learn more? Intuitive eating is based on 10 principles, including “honor your hunger” and “feel your fullness.” You can read about them at Health.ClevelandClinic.org/what-is- intuitive-eating or pick up a copy of the 1995 book that started it all: “Intuitive Eating” by Evelyn Tribole and Elyse Resch, two health professionals who specialize in nutrition and eating disorders. Intuitive eating is an “anti-diet” for every age and body type. It may be just the strategy you need to heal your relationships with food and get more joy out of the holiday season.
probably come across the hashtag #intuitiveeating. It pops up under posts ranging from snapshots of green smoothies to reels of influencers sprinkling cheese over giant bowls of pasta. If you’re not familiar with the term, you probably have a few big questions.
This means you won’t catch an intuitive eater counting calories, talking about cheat days, or staring longingly at a doughnut they want but just can’t have. Instead, you might see them slowly savoring their food and pausing between bites to decide
What is intuitive eating, and why is it considered an ‘anti-diet’? At its core, intuitive eating is simply giving your body the food it needs in a mindful way. As psychologist Dr. Susan Albers explained in an interview with the Cleveland Clinic, “Intuitive eating is the polar opposite of dieting. Instead of following rules and restricting what you eat, you trust your
whether or not they’re full.
What are the benefits of eating this way? Intuitive eating isn’t about weight loss, although some people who practice it do shed pounds. Instead, many articles point to other benefits like increased respect for your body, less stress and guilt around
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