Category: Healthy Eating

Does dairy bother your belly? Millions of people have lactose intolerance, or the inability to fully digest lactose. Lactose is a natural sugar found in dairy products like milk, cheese and ice cream. When lactose isn’t properly digested, it leads to digestive problems.

Symptoms of lactose intolerance

A person who has lactose intolerance may notice one or more of these signs after eating dairy products:

*  Bloating, swelling of the abdomen

*  Stomach ache

*  Cramps

*  Diarrhea

*  Nausea

*  Gas

Some people notice the symptoms within minutes, while others don’t notice it until a few hours later.

Different levels of intolerance

The level of intolerance can vary widely from person to person. Some people can eat small amounts of dairy without a problem. For instance, they may be able to eat a piece of cheddar cheese or a serving of yogurt. Others, however, notice bloating and discomfort when they drink a few sips of milk.

Finding out your tolerance level can be a bit of trial and error. If you notice symptoms after eating two pieces of pizza with cheese, for instance, try a smaller serving next time until you don’t notice any problems.

Can I still eat dairy?

Many people with lactose intolerance can still eat dairy.

*Start with small amounts.Many people can tolerate dairy if they eat small portions and gradually increase amounts.

*Eat dairy only with meals.Eat dairy only with other foods to help it digest.

*Choose lactose-free milk.Many lactose-free milk and ice cream products can be found in grocery stores.

*Consider lactase supplements.The enzyme lactase helps digest lactose. Ask a doctor before using these. They may not be safe for everyone, including small children.

Talk to a doctor or dietitian

If you have ongoing stomach pain or diarrhea, talk to your doctor. If you aren’t eating any dairy products, ask about seeing a dietitian who can give you diet advice to get the nutrients your body needs, especially calcium and vitamin D.

Sources: American College of Gastroenterology, National Institutes of Diabetes and Digestive and Kidney Diseases

Making family-sized recipes can provide you with leftovers (or “planned-overs”) for future meals. Freeze the remaining food in meal-sized containers. Be sure to label the containers with the contents and date to avoid “surprise meals” later.

Try using planned-overs in completely different recipes. For example, add leftover fruit to muffin, quick bread, or pancake batter. Freeze planned-over vegetables and use in stews, soups, and casseroles. Use extra bread to make French toast, bread pudding, or stuffing. Use planned-over meat in tacos, soup or stir-fry, or on salads.

Suggestions from the University of Nebraska-Lincoln Extension Service.

Focus on the veggies your kids will eat, not on the ones they won’t, suggests food scientist Brian Wansink of Cornell University. Don’t give up too early on kids who don’t like vegetables.

Dr. Wansink and his colleagues identified favorite vegetables in a panel of mothers with 2 kids. Moms and kids could easily name a favorite veggie most of the time (for boys it was corn; for girls it was broccoli). Other faves included carrots, green beans (no kidding), potatoes, and tomatoes.

“Children may not like all vegetables all of the time, but they may like some vegetables some of the time,” Wansink said. “Keep serving the vegetables that kids prefer and don’t be discouraged if they turn up their noses at other vegetables. They may eventually like them if you continue to offer them, and if they see you enjoy them too.”

He suggests parents find ways to modify meals to accommodate veggie favorites into pizza, tacos, and pastas.

Ingredients:

1 c fat-free sour cream

2 tsp dried dill

3 Tbsp scallions, finely chopped

2 Tbsp Dijon mustard

2 Tbsp lemon juice

1-1/2 lbs salmon fillet with skin, cut in center

1/2 tsp garlic powder

1/2 tsp black pepper

As needed, fat-free cooking spray

Directions

Whisk sour cream, dill, onion, mustard, and lemon juice in small bowl to blend. Preheat oven to 400ºF. Lightly oil baking sheet with cooking spray. Place salmon, skin side down, on prepared sheet. Sprinkle with garlic powder and pepper. Spread with the sauce. Bake salmon until just opaque in center, about 20 minutes.

Makes 6 servings. Serving size: 1 piece (4 oz). Each serving provides 196 calories, 7 g total fat, 76 mg cholesterol, 229 mg sodium, less than 1 g fiber, 27 g protein, 5 g carbohydrate

A heart-healthy recipe from the US Department of Health and Human Services, National Institutes of Health National Heart, Lung, and Blood Institute

Spring is here – and it’s the perfect time to think about starting a garden. But a garden doesn’t have to be just for decoration. Grow something you and your family can eat! Even if you don’t have a lot of room, many delicious and healthy foods can be grown in pots and small spaces.

Benefits of gardening

Many people grow their own food to save money on groceries – but the benefits of a fruit and/or vegetable garden go far beyond finances:

*  By tending to your own garden, you can get more physical activity and fresh air.

*  Being outside in nature can improve mental health and help reduce anxiety and stress.

*  Children who grow their own foods may be more interested in trying – and eating – more fresh fruits and vegetables.

*  Foods that are freshly picked often taste better and have the maximum amount of vitamins and nutrients. This is why “in season” foods and those fresh from the farmers market often look, feel and taste the best.

Getting started with gardening

Taking on a garden may feel overwhelming at first, but it doesn’t have to be a major chore. Start small and simple, and add more space or plants as you are able. Try to select larger containers so the plants have enough soil and room to grow. Start with one or two of your favorites, and expand your selection each year.

Most seed packets will list directions for the amount of sun and space a plant needs. Certain plants, such as lettuce and salad greens, only need about five inches of soil depth. But, potatoes, tomatoes, carrots, broccoli and cucumbers need up to 12 inches of soil. If you purchase the seeds or plants from a nursery, ask the employee for success tips.

Protect your garden from unwanted diners

You don’t have to use chemicals or go to drastic measures to keep your bounty from animals, birds and bugs. A few simple barriers will keep out most of these uninvited guests:

*  Hang balls of soap to repel deer from plants. You can also spray your plants with capsaicin, a natural ingredient found in hot peppers. This spray may also keep skunks and raccoons away.

*  Keep birds and small animals, like squirrels, away from fruit plants. Simply cover the plants with plant netting that can be purchased at a hardware or gardening store.

*  Plant bug-repelling herbs, such as basil, lavender, thyme, mint and lemongrass, in your garden. Flowers, such as marigolds, chrysanthemums and petunias, add beauty to your yard and help to repel insects.

Source: Farmer’s Almanac