|
|
 |
| / TOTAL HEALTH MAKEOVER / |
THM® Tools / Living Dairy-Free Lesson |
 |
|
going meatless
Step 5 of the Total Health Makeover® is the "No Dairy" step. Marilu recommends
that we eliminate, or at least reduce, our consumption of dairy products. It will change
the way you look, how you feel, and will add years to your life. Milk is meant
for baby mammals - each species has its own milk, and human breastmilk is
intended for human babies. It's the perfect food to help them grow, just
like cows milk is the perfect food to help calves grow.
“Milk is nature’s food for a baby calf, which has four stomachs, and will
double its weight in forty-seven days.”
~Marilu, Total Health Makeover, page 86
Dairy cows rarely graze anymore. Most of them live in narrow stalls, where they are
fed grains (not grasses) mixed with hormones for quick growth and antibiotics to
ward off the disease of confined quarters. Milk is loaded with pus from cows
that have mastitis (ulcers on the udders).
What about calcium? The calcium in cow's milk is coarser than calcium in
human milk, and it is more difficult to absorb. Cows naturally get their
calcium from grasses (greens), which is no longer part of their diet - today
most cows get their calcium from supplements to their grain-based diet. We can
get our calcium from leafy greens like spinach, collards and broccoli, nuts and
seeds, and dried fruits. Many milk substitutes are calcium-enriched. And of course,
calcium supplements are important for women.
|
|
You can read about the "No Dairy" step in the following books:
Total Health Makeover
Chapter 8. You might also enjoy chapter 16, Reading Your Face.
30-Day Total Health Makeover
Short summary on pages 52-56.
Healthy Life Kitchen
Pages 15-18, 74-75.
Healthy Kids
Pages 41-46, 102-104. You may be interested in chapter 6, Breastfeeding.
|
|
Here is Marilu's chart for transitioning to a dairy-free life (from Total
Health Makeover, chapter 1). Use this chart to help you transition your menus
away from dairy, and toward a healthier life.
BEGINNER: Become aware of how much dairy is in everything (read
labels). Make one meal a day completely dairy-free.
INTERMEDIATE: Same as beginner, but pick one dairy product you eat
often (milk, butter, cheese, yogurt, ice cream) adn give it up completely.
Try a dairy substitute instead.
ADVANCED: Give up all dairy products. Use dairy substitutes, but
don't overdo it, as it may take a while for your body to clean out all the
dairy.
MAKEOVER MANIAC: Spread the word. Try moooooooning Dairy Queen.
|
|
Try the following substitutes for commonly used dairy products:
- Milk - soy milk, rice milk, almond milk, and oat milk are all widely available
in plain, vanilla and chocolate. Drink water with meals. Soy milk works best
in baked goods. If you are used to skim or 1% dairy milk, you may prefer rice milk.
Different brands appeal to different palates, so you may need to try several to find
one you like.
- Butter - Earth Balance spread is a dairy-free margarine with no
trans-fats. It tastes good, too. Olive oil is good (even on bread).
- Cheese - soy cheese, almond cheese, and rice cheese products are available.
Some cheese subs contain casein (a dairy product), which you may choose to
avoid. Follow Your Heart makes a casein-free soy cheese that melts.
- Yogurt - soy yogurts are widely available. Some have a more traditional
sour taste, others are sweeter. Taste several brands in the same flavor to find
your favorite.
- Ice cream - rice and soy subs are plentiful, but note that, like dairy ice
creams, they contain a lot of sugar (not exactly healthy). But you don't have to live
without it. Fruit sorbets are also a good substitute.
|
|
DAIRY-FREE RECIPES TO TRY
Chocolate Mousse
Serves 4
2 cups non-dairy semi-sweet chocoalte chips, such as Tropical Source brand
1 box soft tofu, drained
3/4 cup soy milk
1 Tablespoon maple syrup
Melt chocolate chips in a double boiler, or in a pyrex bowl over a pan of
boiling water. Then place all ingredients in blender or food processor
and process until smooth. You will need to stop and scrape down the sides
periodically. Pour into individual serving dishes and chill in the refrigerator
at least one hour or until set.
Mary L's Ranch Dip
Serves 8-10
1/2 box Morinu firm silken tofu
3 heaping Tablespoon of Vegenaise
1 large garlic clove
1 Tablespoon dried parsley (or 2 Tbsp fresh)
1 teaspoon Dijon mustard
a few shakes of salt-free veggie seasoning
1 tsp vinegar
salt & pepper to taste
Blend ingredients in food processor then add in enough soy or rice milk to
thin to desired consistency. Serve with raw vegetables.
Cilantro Corn Chowder
Serves 8
1 Tablespoon olive oil
1-1/2 cups red onion, chopped
1 cup diced carrot
1-1/2 cups diced yellow bell pepper
1-1/2 cups diced red bell pepper
4 cups potatoes, peeled and cubed
2 Tablespoons vegetable soup concentrate (such as Organic Gourment
Soup N Stock)
3 cups frozen or fresh corn kernels
3 Tablespoons fresh cilantro (or substitute parsley)
2 Tablespoons fresh chives
salt and pepper to taste
1 avocado, sliced (optional)
Put olive oil in large soup pot. Add onion, carrot, and bell peppers, and saute
until the vegetables soften, about 4-6 minutes. Add potatoes adn mix well into the
vegetable mixture. Saute an additional 7-8 minutes. Add 7 cups water and bring to
a boil. Cover and simmer over medium-low heat for 15 minutes.
Remove 1/2 cup of the broth and dissolve soup concentrate into it. Add this to
soup and mix well. Cook soup an additional 3 minutes, stirring continuously.
Remove one-third of the soup with lots of vegetables and set it aside. Blend
remaining two-thirds of the soup in a blender or food processor until smooth.
(Use caution with hot liquids, and do not overfill.) Return blended soup to the pot,
and add the reserved soup, corn, cilantro and chives. (If you want thicker soup,
blend one cup of corn with a few more of the reserved vegetables.)
Bring soup to a low boil, stirring frequently, and simmer for 10 more minutes
on low heat, continuing to stir so that soup doesn't stick to bottom. Season to
taste with salt and pepper. Serve with sliced avocado on top if desired.
|
|
|
|
|
 |
 |
Marilu on TV, in person and in print! |
|
|
