Milk Alternatives

Over the past few years, we’ve seen an increase in non dairy substitutes for milk. Most grocery stores carry a range of types and brands of milk alternatives, coffee shops offer beverages with soy, almond, coconut, and oat milk, and there are plenty of recipes out there on making your own nut, oat, or seed milk. 

Many people are switching away from cow’s milk due to a milk allergy, lactose intolerance, dietary restrictions, and potential health risks. Did you know that around 75% of the world’s population is intolerant to the sugar found in milk called lactose? Other people stay away from milk for ethical or health reasons, like being vegan or wanting to avoid ingesting potential hormones or antibiotics in milk. Some people switch to alternative milk options because they simply prefer the taste. Whatever your reason for exploring non dairy substitutes for milk, read on for potential swaps. 

Soy Milk

Soy milk offers similar nutrition to cow’s milk. It is a plant-based source of high-quality “complete protein,” meaning it provides essential amino acids. Soy products are somewhat controversial, in that they contain isoflavones, which can affect the way hormones function in the body. 

Almond Milk

Compared to cow’s milk, almond milk contains ¼ the calories and about ½ the fat. Almond milk contains Vitamin E, made up of antioxidants that can protect the body from free radicals. One downside to almond milk is that it contains a lower concentration of beneficial nutrients found in almonds, because the majority of almond milk is made up of water.   

Coconut Milk

Coconut milk is low in protein and carbohydrates, making it a good option for people looking to reduce their carbohydrate intake. The majority of calories in coconut milk come from saturated fat, including medium-chain triglycerides. Some research shows that these fats can help with weight loss and improve blood-cholesterol levels, while other research indicates that coconut oil may raise levels of total and “bad” cholesterol. 

Oat Milk

Oat milk has large amounts of total fiber and beta-glucan, a type of soluble fiber that binds to cholesterol to help lower LDL cholesterol and improve heart functioning. 

Hemp Milk

Hemp milk is high in protein and provides essential amino acids, including the omega-3 fatty acid alpha-linolenic acid and the omega-6 fatty acid linoleic acid, which the body cannot make on its own. 

There are many other milk alternatives available, each one possessing pros and cons based on your needs and what your body can tolerate. When purchasing a non dairy milk substitute, be sure to read the labels, because many options contain added sugar and gums to improve texture. The cost of different brands and varieties can also range significantly. If you’re interested in making your own nut, seed, oat, rice, etc. milk at home, take a look at these recipes: https://minimalistbaker.com/guide-making-dairy-free-milk/

References

https://www.healthline.com/nutrition/best-milk-substitutes#section11

Making Time for Pleasant Activities

When life gets stressful, we can feel quite overwhelmed by the difficult situations we face. Maybe you’re weighed down by work demands that require constant attention. Maybe you’ve got a lot on your plate and are trying to juggle the needs of others and yourself without completely burning out. Or possibly you’re dealing with interpersonal conflict that weighs heavy on your heart and mind--say a difference of opinion or an argument that’s unsettling. 

When things don’t go your way, or you’re feeling stressed out, how do you tend to respond? It’s quite typical to become anxious, worried, and overwhelmed. Sometimes we think we can just “work a little harder” to resolve the stressors. We might jump into problem solving mode and add more expectations to ourselves, thinking this will help. In other situations, we may have urges to throw up our hands and give up, since the problem seems too big. Giving up can then lead us to feel disappointed in ourselves and prompt further sadness. Another option, which you may already be practicing, is making time for pleasant activities. Often, one of the best things we can do when dealing with a stressor is to take some time and space away from the situation. By engaging in something pleasant, we create distance from the stressor, tend to our self-care and mental health, and can usually return to the issue with a new perspective. 

Instead of viewing pleasant activities and events as things we can enjoy after we’ve tackled our work or responsibilities, think of them as vital pieces of our lives that deserve to be prioritized. Consider scheduling fun activities throughout the week, carving out longer windows of time on the weekends or as possible. Making sure pleasant events are part of your weekly routine will help reduce stress, boost mood, and help you feel more balanced and present. 

Ideas of Pleasant Activities

• Go to the lake or a river

• Pick up a pencil and paper and draw

• Go for a bike ride

• Stroll around your neighborhood

• Try out a new recipe

• Give a gift card or handwritten note to a friend

• Do a puzzle

• Take a walk in a park or on a trail

• Spend time gardening or tending to an indoor plant

• Play board games

• Color a coloring page

• Exercise and move your body

• Find a new hobby

• Book an appointment for acupuncture, massage, or reiki

• Have a picnic

• Do a house project or rearrange furniture

• Reach out to an old friend

• Stargaze at night

References

“Pleasant Activities to Do.” Retrieved from https://livingwell.org.au/well-being/mental-health/pleasant-things-to-do/

Vitamin D

You may have heard that researchers are studying whether or not healthy levels of Vitamin D have any impact on the severity of COVID-19 cases. Small studies are being conducted across the globe, and while there aren’t official conclusions, there may be benefits to boosting Vitamin D levels in our blood. 

Vitamin D is often referred to as the “sunshine vitamin” because it gets produced in our skin in response to sunlight. Simply exposing our skin to the sun allows us to naturally make Vitamin D. For some of us, however, getting enough Vitamin D through the sun isn’t possible, and we may have a deficiency. A simple blood test can help you determine if you have a Vitamin D deficiency.  

What does Vitamin D do for our Body?

Vitamin D regulates the absorption of calcium and phosphorus, which both contribute to healthy bones and teeth. It also facilitates normal immune system functioning. Healthy amounts of Vitamin D can reduce your risk of multiple sclerosis, decrease your chance of having heart disease, can help prevent the flu, helps regulate your mood to ward off depression, and boosts weight loss.  

How to Get Enough Vitamin D

Foods like salmon, herring, sardines, cod liver oil, canned tuna, egg yolks, and mushrooms naturally contain high amounts of this vitamin. Supplements are another option for increasing levels of Vitamin D, so if you’re interested in going this route, talk with your doctor to ensure proper dosage. Some factors can make it difficult to get enough Vitamin D, like living in an area with high pollution, living in cities where buildings block sunlight, wearing sunscreen, and having darker skin. Standing outside in the sun for 10-30 minutes, several times a week, is generally considered a safe way to maintain healthy Vitamin D levels in your blood.   

Local Places to get Vitamin D Levels Tested

LabCorp and Quest Diagnostics are two labs that have locations throughout Milwaukee. We encourage you to speak with your doctor and other healthcare providers if you’re interested in exploring your Vitamin D levels.  

Resources

Doheny, K. (2020). More Vitamin D, Lower Risk of Severe Covid-19? Retrieved from https://www.webmd.com/lung/news/20200518/more-vitamin-d-lower-risk-of-severe-covid-19

Jones, T. (2019). 7 Healthy Foods That are High in Vitamin D. Retrieved from https://www.healthline.com/nutrition/9-foods-high-in-vitamin-d#6

Wilson, D. (2020). 3 Surprising Benefits of Vitamin D. Retrieved from https://www.healthline.com/health/food-nutrition/benefits-vitamin-d