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 Very Cool Huh? So there is more…
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Dr Oz had some really interesting topics… First off something I have spoken about before which
involves chewing your food… AJ Jacobs wrote a book and coined the term…. Chewdaism: The theory
that chewing food slowly and thoroughly delivers health benefits. A portmanteau of chew and (probably)
Judaism… But he also spoke about a food allergy that many people have and if you cut this out of your
diet you could lose 10lbs in the first week! I will go further into that below but first lets discuss this
quick tips that came from AJ Jacobs…

In a new book, Drop Dead Healthy, A.J. Jacobs includes Chewdaism among the various diets and
techniques he tried during a two-year experiment to improve his health. (Other practices included
calorie restriction, the paleolithic diet, and pole dancing AND OF COURSE MANY OF THE DIETS LISTED
HERE ON PROTHINSPO,
CLICK HERE TO SEE DIET LISTS..) In a progress report published in the March
2010 issue of Food & Wine, Jacobs wrote: We are a nation of underchewers. And while that may seem
like a pretty minor food sin—along the lines of drinking brandy from a wineglass instead of a snifter—it
actually has real health implications. If we all started using our molars more, it would improve both our
waistlines and our digestion. Chewing a lot would make us eat more slowly—which, some studies show,
means we would eat less. And we would get more nutrition out of every bite: A recent study in The
American Journal of Clinical Nutrition showed that when people chewed almonds at least 25 times, they
absorbed more unsaturated fat (the good kind of fat) than those who chewed only 10 times.

Jacobs claims that the chewing movement has a strong presence on the Internet, and that “one wag”—
not he—coined “Chewdaism.” I found little evidence to support his claim; most of the citations for
chewdaism are connected with Jacobs and his book. I did learn that actress Alicia Silverstone, known
for her vegan lifestyle, is an advocate of chewing every mouthful 30 times. I also discovered a video
tutorial from September 2009—the earliest “chewdaism” reference I found. PROTHINSPO WROTE ABOUT
THIS IT WAS ORIGINALLY CALLED THE CHEW CHEW DIET,
CLICK HERE TO READ MORE.

“Chewdaism” may be new, but the concept of chewing for health goes back to the late 19th century.
Back then it was called Fletcherism (or Fletcherizing), after its founder, the self-taught American
nutritionist Horace Fletcher (1849-1919). Known as “The Great Masticator,” Fletcher advocated chewing
food deliberately and at great length, until it “swallowed itself.” According to Fletcher, “prolonged
chewing precluded overeating, led to better systemic and dental health, helped to reduce food intake,
and consequently, conserved money.” (Source.) He died in Copenhagen of bronchitis “after a long
illness,” according to his New York Times obituary.

AJ Jacobs  immersed himself in extreme experiments… TRYING MANY DIETS OFF PROTHINSPO AND
ALSO EXERCISES,
CLICK HERE TO SEE EXERCISES. He has spent a year in search for  the best way to
lose weight and stay healthy. So AJ said….Years ago, AJ was fat and unhealthy. His wife wanted him to
get into shape. He did every extreme workout, including The Caveman workout. He’s even dabbled with
juice cleansers but feels like if you’re trying to be truly healthy, you have no time for anything else in
your life you are so busy planning meals and getting exercise in.
So he put together some quick tips from all his research on how to get in shape and not letting it
consume so much time…. He claims, ” Getting and staying healthy doesn’t have to be time consuming
anymore.”  With all of the products and plans he’s tested, AJ learned to make getting healthy
inexpensive and simple… So here are some of his tips….
Shop the Perimeter of the Grocery Stores
AJ learned to shop the perimeter of the grocery stores. This is where you’ll find the best produce and
unprocessed fish. (The middle sections contain all the junk and processed foods.)
Eat From the Rainbow..
AJ also learned from vegans to eat the rainbow. Eat foods that are yellow, blue, red and green. These
foods contain the greatest health benefits (including antioxidants and Dr Oz Fans know the importance
of antioxidants.) For those extreme dieters there is a diet called the Rainbow Diet…
click here to read
more… this isn’t what he was talking about…
Apples Curb Cravings
An apple a day keeps the appetite away. Studies show that you will consume 187 fewer calories and you’
ll cut out over 100 calories for that meal if you eat an apple before your meal. (The same goes for soup.)
There is also the Apple Diet,
click here to read more.
Fidget While You Work
You can burn off an extra 300 calories per day just by fidgeting. Tap your toes and wiggle your butt
around while at work.
Microwave Workouts
Microwave oven your workouts by doing high intensity workout training. Go full on for 30 seconds, then
rest for 30 seconds. Do this 5-6 times and you’ll have a great workout in less than 10 minutes. (Dr Oz’s
lab tested this method and found out it’s true.)
Sports Drink Spit…
You have heard of chewing and spitting, if not
click here… this is drink and spitting..
Boost your energy with the Sports Drink Spit. To do this, take a drink of a sports drink and spit it out.
Your tongue senses the presence of sugar and sends a message to your body, but you don’t get the
calories. (Dr Oz researched this and agreed.)
Chew 20 Times (Chewdaism)
This is not some new religion. AJ noted that we are a nation of under chewers. If you chew 20 times
instead of 10, you’ll deliver healthy fats to your heart— and bonus, you’ll eat less.

OKAY LET’S TALK SERIOUS WEIGHT LOSS POSSIBILITIES!!!!
Are hidden food allergies making you gain weight? Mark Hyman, MD, has a 3-week anti-allergy diet to
help get your system back on track so you can start shedding pounds.

Sudden-onset vs. Slow-onset Food allergies

Most people think food-related allergic reactions are sudden and fast acting – such as peanut or
shellfish allergies which can cause immediate inflammation (an IgE immune response), resulting in
swelling or difficulty breathing and can be life-threatening. On the other hand, dairy, which can be
hidden in many everyday foods causes a far less acute allergic reaction, creating inflammation hours or
even days later (an IgG immune response). Up to 60% of the population could be affected by hidden
sensitivities to foods such as dairy.

Dairy Allergy and Weight Gain

Foods with dairy can cause unhealthy bacteria to overgrow and produce toxins that cause systemic
inflammation that swells the intestines and prevents normal digestion, causing weight gain, among other
conditions such as irritable bowel. In fact, you can gain up to 30 pounds a year due to a dairy allergy.

Lastly, a dairy allergy is tied to inflammation in the gut, as opposed to lactose intolerance, which is an
inability to digest the milk sugar called lactose.

The first step to finding out if a dairy allergy is making you gain weight is to identify both the main and
hidden sources of dairy in your diet.

Main Dairy Sources: Milk, butter, yogurt and cheese.

Hidden Dairy Sources:

Desserts: Cakes, muffins, cookies and chocolate may contain basic dairy ingredients along with “hidden”
dairy derivatives such as casein or whey, both milk proteins. Be sure to look for these ingredients on
labels and avoid them.

Deli Meats and Fish: Processed meats often contain dairy products such as lactose, casein and
caseinates that act as emulsifiers or flavor enhancers. Meats labeled “kosher” will be dairy-free. Be
aware that some brands of canned tuna contain casein.

Bread: Both white and wheat bread often contain casein, whey or milk powder. Freshly baked yeast
breads are sometimes prepared in buttered pans or brushed with butter as they bake. Ask your baker if
this is the case.

Energy Bars: Countless brands of protein and energy bars consist primarily of whey protein. As with all of
the above, remember to read these food labels very carefully as well.

The 3-Week Anti-Allergy DIET PLAN… YOU CAN LOSE UP TO 30LBS!! THAT IS CRAZY TALK IF IT WORKS…
CAN’T HURT ANYONE TO TRY.. AND I HAVE TO SAY IF YOU ARE ONE OF THOSE PEOPLE WHO ARE
PRESSURED ALL THE TIME BY FRIENDS AND FAMILY TO EAT …. TELLING SOMEONE YOU HAVE A FOOD
ALLERGY MAKES THEM BACK OFF!!

To find out if you could be allergic to dairy, follow this plan based on the 3 “Rs”: Remove all dairy, repair
your digestive tract, and reboot your body.

Week 1: Remove All Dairy
Remove all the dairy from your diet for an entire week, which is how long your system needs for internal
inflammation to settle down. Replace dairy milk with almond milk, which tastes good and has high quality
protein and fat in it. In addition, replace butter with olive oil, a great source of good fat that contains
oleic acid and anti-inflammatory properties… NOT TO MENTION, LETS FACE IT ALL CALORIES ARE NOT
CREATED EQUAL AND DAIRY CALORIES AND FAT GRAMS ARE USUALLY HIGH…

Week 2: Repair Your Digestive Tract

If your gut is damaged by dairy, repair it with healthy bacteria found in probiotics…. THE SECOND WEEK
OF NON DAIRY YOU HAVE TO REPAIR THE DAMAGE TO GET RID OF THE BLOAT AND START NEW…
USE THIS PROBIOTIC BELOW…

Directions
Adults: take one (1) to two (2) capsules a day on an empty stomach. Children: Take up to one (1) capsules a
day on an empty stomach.
Typical western diets are too sterile and not diverse enough to maintain optimal probiotic levels. Probiotics
supplement the gastrointestinal tract with beneficial organisms. Probiotic supplements are one of the most
popular health supplements because they actually work to help maintain digestive health. BenebioticsTM
has been formulated to cover all bases in terms of probiotics. BenebioticsTM provides your digestive tract
with a number of beneficial organisms (18 to be exact!) BenebioticsTM also includes prebiotics that provide
food for probiotic organisms. BenebioticsTM capsules are also enteric coated so that its high-quality
ingredients make it into the colon where they are most effective.

WHY I CHOSE THIS PROBIOTIC… Over the past two years I’ve tried a number of probiotic products and, for
me, this one works the best and I’ve had no negative side-effects….I only take one capsule a day rather
than the suggested “up to 3 a day” on the bottle.

Kaiser Center for Probiotic Research analyzed different brands and this was rated the best. I encourage
anyone looking for a probiotic to read their analysis. It is not just how many strains and the quantity, but
which strains and the capsule that delivers them must be enteric coated. I just came off of a huge c.diff
infection and this is my brand of choice. I will take these for the rest of my life. I have friends who take
probiotics and they are rarely sick despite what is “going around.”

Week 3: Reboot Your Body

Now that you have a clean digestive slate, it’s time to reboot and see if dairy was causing your weight gain.
Start by adding one dairy food back at a time and keep a food log of your body’s reactions. Ask yourself: Am I
more tired? Am I bloated? Do I have fluid retention? All of these potential factors could be clues that you
have a hidden food sensitivity to dairy.

If you think you’re allergic to dairy at the end of three weeks, see your doctor for a blood test, which can
help determine if you have elevated levels of a certain antibody that could be causing inflammation. If you
are indeed allergic, you can use the above plan stay allergy- and inflammation-free.

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Once you’ve committed to living dairy-free (for now), what’s on the menu?
First, there are still plenty of things you can eat, like:

Any plain fruit or vegetable
Any plain (non-breaded, non-coldcut) meat (Note: Check the label for casein on cans of tuna!) (Also note:
Babies who are severely allergic to dairy may actually react to beef in your diet as well, although this is
rare.)
Eggs
Pasta with garlic & oil or red sauce (Note: If you don’t make your own sauce, read labels carefully — many
jarred sauces contain cheese)
Any margarine without casein or whey in it (see below for more info on margarine)
Just about any product marked with the word “Parve” or “Pareve” as its Kosher certification (Note: I get a
lot of emails with a lot of different advice and opinions about the various Kosher certifications and which
mean a food is dairy-free. I’m currently unable to find one good, up-to-date, concise webpage that
explains all of the different designations as they relate to a dairy-free diet. More on Kosher: ok.org and
oukosher.org)
Most spreads and dips like mayonnaise, hummous, salsa, apple butter (and most other fruit “butters”),
jams and jellies
Most bagels, tortillas, pitas and soft pretzels, and some breads (see below for more on bread)
Luna Bars (Note: Luna says that all of their bars are “vegan-friendly” and contain “no ingredients derived
from animals”, but the allergen info on their site notes “[t]he making of food is such that we cannot
guarantee that trace amounts of [dairy] will never show up”)
Hershey’s chocolate syrup (but not Hershey’s chocolate, not even the dark chocolate) and many of the
Nesquik syrups and powders
Many canned soups (except cream soups, of course)
Subs (aka Hoagies, Po’Boys, Grinders, etc.) without cheese
Hot cereal made with water or a milk substitute (Note: check the label on cereals like granola!!)
Milk substitutes (soy (See note on soy below), rice, oat, almond, coconut milk) — great as ingredients, not
so wonderful in a glass, if you’re expecting “milk,” although Silk and 8th Continent are probably the
richest and most dairy-like. An excellent comparison of the nutritional content of milk substitutes may be
found at http://www.ourgaggleofgirls.com/milk_subs.htm, and a good review of the choices is in this LA
Times article. You can make your own rice milk-like drink by blending infant rice cereal and water in a
blender until smooth. Experiment with added sweetener and vanilla extract to your taste.
Goat’s milk and goat’s milk products (sometimes – about 60% of babies who react to cow’s milk will also
react to goat’s milk)
Some store-bought cookies (Note: Read labels carefully!)
Some store-bought cake mixes (Note: Duncan Hines, which added dairy to their mixes in 2005, announced
in late 2006 that they were reverting most of their most popular mixes back to Pareve. Check the label to
make sure your box is dairy-free. Another dairy-free line of cake mixes is available online from
Cherrybrook Kitchen)
Most fruit-flavored popsicles
Rice, couscous, bulgur wheat, etc.
Just about all authentic Chinese, Thai, Vietnamese, Japanese, and other Asian food (although be careful
with battered dishes like sweet-and-sour chicken)
All foods from these companies: Eden Foods, Glen Foods, San-J, Nasoya Foods, Lightlife Foods, Road’s
End Organics, and Vitasoy
A lot of snack foods (potato chips, pretzels, nuts, corn chips) but not nachos or buttered popcorn
Areas where you must tread more carefully:

Breakfast — This can be the hardest meal of the day when you’re adjusting to a dairy-free diet. No milk on
your cereal, no cream in your coffee, no butter on your toast, etc. etc. etc. Add in the fact that you’re
bleary-eyed and hungry, and you can end up feeling deprived and frustrated. Here are a few breakfast-
specific suggestions:
Smoothies can be delicious, nutritious, and easy — blend things like frozen fruits, granola, nuts, and milk
substitutes. Use an immersion (stick) blender for easier cleanup.
Granola or muesli mixed with applesauce can be quite tasty
Plain oatmeal, whether instant or the hearty kind that takes a bit longer to cook, can be dressed up with
fruit, nuts, maple syrup, etc.
How do last night’s leftovers look to you? Cold (dairy-free) pizza for breakfast: it’s not just for college
students any more!
Grab a Luna bar and a piece of fresh fruit and you’re good to go
Flour tortillas filled with something yummy can hit the spot. Try spreading half of a tortilla with PB&J. Fold
the unspread half over, and grill very briefly for a gooey treat!

Bread — Often the best bets are “ethnic” breads like Italian or French. Thomas’ English Muffins have
dairy in them, but some store brand English muffins are “clean.” Natural Ovens breads are Kosher Parve,
as are some from Cobblestone Mill, and the bagels from Enjoy Life. Tortillas, pitas and bagels are almost
always dairy-free, but do check labels before buying. Remember to check the label on your breadcrumbs,
too!!

Ice cream — Ice cream itself, of course, is right out, as is sherbet (which is milk-based), but many sorbets
are “clean” (including Haagen-Dazs sorbets, even the fantastic chocolate flavor, although the label
cautions that there may be trace amounts of milk protein present), and there is a bounty of delicious ice
cream substitutes out there like Tofutti (See note on Tofutti), Rice Dream, Soy Delicious (See note on soy
below), etc. You’ll find the best selection at a health food store, but even my local grocery has started to
stock a few of them. My absolute favorite non-dairy treats, so good that I even eat them when I’m not
dairy-free, are the Rice Dream Pies — chocolate, vanilla, mint or mocha Rice Dream sandwiched between
two oatmeal cookies, all covered in chocolate. Utterly delicious! You can also make your own sorbet sort
of thing by freezing fruit, then putting it through a juicer or food processor. Peaches, plums and
nectarines work really well, and bananas give an almost ice cream-like result.

Cheese — To be honest, I have not personally found many supposedly “dairy-free” cheeses out there that
don’t contain casein, and the ones that are completely clean are usually pretty depressing. Nothing melts
or gives a creamy mouth-feel like actual cheese. Some people swear by Chreese (from Road’s End
Organics) or Tofutti’s casein-free cheese substitutes (Tofutti’s cream cheese and sour cream substitutes
are also supposed to be quite passable, but see note on Tofutti), and some people have good luck with
cheese made from sheep’s milk, but I personally found it easiest to just give up cheese or cheese
pretenders for the duration. A nice parmesan substitute for the top of your spaghetti is toasted seasoned
fine dry breadcrumbs, but remember to check the label for dairy ingredients if you buy pre-made
breadcrumbs. (If you are desperate for something like cheese, you should check out The Uncheese
Cookbook.) Non-cow-based cheeses like chèvre or pecorino (or some kinds of feta) may or may not
bother your nursling — if you like them, you may want to try eating a bit and seeing if your baby reacts.

Cheese sauce — Bob’s Red Mill features two recipes for a cheesy sauce based on nutritional yeast on
their site — here & here.

Pizza — You can find dairy-free frozen pizza at a good health food store. Alternately, you may find that you
can continue to eat your regular pizza (either homemade or ordered in), if you just leave off the cheese.
Most pizza crust is dairy-free (although you should probably double-check with the guy at your local pizza
shop), and if you put on enough sauce and toppings (and maybe a nice generous drizzling of garlicky or
herb-flavored olive oil), it’s delicious and dairy-free. By the way, the little tubs of Papa John’s garlic sauce
that come with the pizza are dairy-free!

Cream of… Soups — If your favorite casserole recipe just won’t be the same without that red and white
can of cream of something, don’t give up hope! These soups are basically very thick and highly seasoned
white sauces. To make a 1-cup “condensed” serving, melt 3 T margarine (or oil) in a saucepan. Whisk in 3
T flour, 1/4 tsp salt and a dash of pepper. Cook over medium heat until bubbly, stirring frequently. Slowly
add 1 ¼ C hot milk substitute (or half-and-half milk sub & chicken stock for cream of chicken), stirring with
a whisk to prevent lumps. Cook until thick, stirring constantly. You can add sautéed vegetables (i.e.,
sauté ¼ C chopped mushrooms and 1 T minced onion in the margarine before adding the flour for cream
of mushroom; sub celery for the mushrooms for cream of celery), vary the liquid used (i.e. tomato juice
for tomato soup), add herbs and spices, etc. Alternately, any soup can be made creamy by blending in a
package of soft tofu. Another option is to blend 1/4 cup almonds in a blender, add one cup water, 2 T corn
starch, blend, pour into sauce pan, heat until thick, stirring frequently. Even easier: blend plain soy
yogurt (See note on soy below) with canned (non-cream) soup. If all this sounds too much like work to
you, Imagine sells a line of “creamy” soups that are dairy-free. My local grocery store stocks these, and
they’re not bad!

Milk in recipes — Non-dairy “milks” (soy milk (See note on soy below), rice milk, oat milk, coconut milk,
etc.) can usually be easily substituted for milk in recipes, but some dishes (especially certain baked
goods) are finicky and will only work with, say, oat milk but not rice milk. Sometimes a little
experimentation is called for! You can make your own rice milk-like drink by blending infant rice cereal
and water in a blender until smooth. Experiment with added sweetener and vanilla extract to your taste.
Rich Foods makes a frozen coffee creamer called Coffee Rich that is free of lactose and sodium
caseinate, and I am told that it can be used as a substitute for milk in recipes, and as a base in soups.

Evaporated milk and sweetened condensed milk — Make your own by buying powdered soy milk (See
note on soy below) and mixing it at double or triple strength for evaporated milk. Add sugar for
sweetened condensed milk. More detailed instructions may be found at the vegsource.com boards. You
can also make a sweetened condensed milk substitute by blending 14 oz of soft tofu with 5 1/2 tsp of
sugar. Cream of coconut (not coconut cream or coconut milk) can be substituted 1:1 for sweetened
condensed milk in recipes, if you like the flavor. The godairyfree website has a few other recipes for
sweetened condensed milk.

Yogurt — There are several soy yogurts out there (See note on soy below). I hear Silk’s soy yogurt is
decent, and that Trader Joe’s, Wildwood, and WholeSoy also make good yogurts, but I haven’t tried them.
I’m just not that much of a yogurt fan, really. You can also blend up silken tofu with fruit and sweetener
for a yogurt substitute. Of course, this kind of substitute doesn’t provide the health benefits of “active
yogurt cultures,” but you can buy lactobacillus supplements at your local health food store (they should
be in the refrigerated section).

Butter — There are very few margarines that are totally dairy-free. I personally use Fleishmann’s unsalted
sticks (the salted stuff is NOT dairy-free — go figure!) for baking and Benecol tub spread for spreading on
things like toast. You’ll find many more dairy-free choices at a health food store, but those are the ones I
can get at my regular grocery. Some grocery stores carry Nucoa margarine, which is certified free of
lactose and milk solids. Earth Balance Buttery Spread has been recommended in the most enthusiastic
way by several readers. Smart Balance Light and Spectrum Spread are also dairy-free. It can be tricky to
substitute for butter when you’re baking. Applesauce, nut butters, and oils like olive oil sometimes work
when margarine doesn’t. Crisco is dairy-free, and I’m told the Butter-flavored Crisco is also clean. Note:
100% butter is, by definition, 100% fat, and actually contains very little milk protein (in reality, though, no
butter is truly dairy-free unless it has been completely clarified). Therefore, some nursing mothers can
continue to consume small amounts of real butter (i.e. in baked goods or on popcorn) without noticeable
effect on their nursling. Similarly, when you’re ready to start slowly adding dairy back into your diet, butter
may be one of the first things you can add. As with everything, your mileage (and your baby) may vary.

Chocolate chips — Nestlé Toll-house Morsels are not dairy-free, but Ghirardelli’s incredibly delicious semi-
sweet chips are “clean”, as are Sunspire’s Chocolate Dream, Enjoy Life, and many store brands.

Coffee creamer — Most “non-dairy creamers” contain dairy. So what do you put in your coffee? Well, Silk
makes a “Soymilk Creamer” (See note on soy below) — it’s sold in little refrigerated pint cartons. Westsoy
makes “Crème de la Soy,” a shelf-stable creamer that comes in original, amaretto and french vanilla. Rich
Foods makes a frozen coffee creamer called Coffee Rich that is free of lactose and sodium caseinate.
Some people like to use goat’s milk, or coconut milk. You can just stir straight soy milk into your coffee,
but sometimes the heat makes it curdle (which doesn’t affect the taste but does look rather unappealing).
Some have found that the curdling can be prevented (and creaminess added) by stirring in a spoonful of
dairy-free frozen whipped topping (see below) along with the soy milk. Another method is to heat a mug
of milk substitute (soy milk or whatever you prefer), then stir in some instant coffee. If this all sounds too
complicated, you can always whip up some hot chocolate instead — In the bottom of a microwaveable
mug, stir together 1 T unsweetened cocoa powder, about 2 T sugar, pinch of salt and enough soy milk (or
other milk sub) to make a smooth paste. Heat this in the microwave for 20 seconds or so, and stir again.
Then fill the mug with soy milk, add a dash of vanilla, stir well, and heat again until hot. Amounts of cocoa,
sugar, salt, and vanilla can be adjusted to taste.

Pudding — Unfortunately, you can’t always just substitute soy milk or rice milk for cow’s milk in your
regular pudding recipe (even if your recipe involves a box of instant pudding and a whisk) because it
might not set up. Some homemade recipes do adapt well to non-dairy ingredients, so you might be able to
experiment. There are some good pre-made soy puddings (See note on soy below) available at health
food stores (my favorite is made by ZenSoy), and Mori-Nu makes a pudding mix intended to be blended
with silken tofu. I also have a fabulous chocolate pudding (or pie filling) recipe that I use a lot: in a
blender, combine 1 carton silken tofu (drained), ½ c melted chocolate chips, and ½ c nut butter (peanut,
soynut, almond, etc). Blend, chill and serve. You can tweak this by using different flavored chocolate and
different nut butters, and you can also add a little rum or some vanilla or almond extract. If it turns out too
thick, you can thin it with a little soy milk. Alton Brown has a similar recipe on the Good Eats site. You can
also Google up some very intriguing recipes for “Chocomole”, which is an avocado-based chocolate
pudding. Many boxed pudding mixes (especially the non-instant ones) are dairy-free, but again, you may
have to experiment to find a milk substitute that will yield the right consistency; I hear that almond milk
works well. Slightly decreasing the amount of milk sub you use may also help the pudding to set up more
firmly.

Whipped cream — Cool Whip contains dairy ingredients, but Equality brand and No Name brand whipped
topping are “clean,” as is NutriWhip. These brands do not seem to be widely available. (Note: in some
cases, only the low-fat versions are confirmed to be dairy-free. In others’ experience, the converse is
true. As always, check the labels!) Soyatoo makes a whipped soy topping (See note on soy below) that
sounds good — it’s apparently available at Whole Foods markets, and online. Here is a review, with links
to buy it. Rich Foods makes a frozen whipped topping called Rich Whip which is 100% milk free. There are
a lot of recipes online for dairy-free whipped toppings, using things like marshmallow creme, blended
nuts, or tofu as their bases. A Google search for “vegan whipped cream” will find these for you.

Cream cheese — Tofutti has a pretty decent line of fake cream cheese spreads which are nice on bagels
and such. (See note on Tofutti) If you want to make cheesecake, there are a great many recipes on the
web for vegan cheesecake using tofu; Vegweb alone has about a dozen “cheese”cake recipes.

Sour cream — There are several dairy-free brands of sour cream substitute “out there”. By far the best,
from what I’ve heard (I don’t like sour cream myself), is Tofutti brand. (See note on Tofutti) Silk brand plain
soy yogurt (See note on soy below) can be used as a sour cream substitute in things like dips.
Alternately, you can make your own. For baking, you can usually substitute soured soy milk (1 T vinegar or
lemon juice added to 1 C soy milk and left to stand for 5 minutes = 1 C soured soy milk).

Buttermilk — In recipes, soured soy milk (above) can be substituted for buttermilk (See note on soy
below).

Convenience foods — A good health food store will offer many kinds of frozen dinners and other
convenience foods that are dairy-free (and labeled as such). Amy’s Kitchen, for example, makes some
yummy frozen entrees with no dairy. (Note that not every Amy’s Kitchen is dairy-free, but those that are
will be clearly marked.)

Cold cuts and hot dogs — Many of these contain casein or whey ingredients. Read labels carefully!

Chocolate bars — There are some really fantastic dairy-free chocolate bars and candies out there, from
places like Amanda’s Own, Chocolate Emporium, Enjoy Life, and Sunspire!
There are some other useful substitution ideas at the GoDairyFree site.

How does one live dairy-free?
To start off, I would suggest planning a special trip to the grocery store. Expect to spend an hour or more
in the aisles, just this once. Read labels on everything you might want to eat, looking for milk, butter,
dried milk, yogurt, cheese, casein, whey, sodium caseinate, lactose (and other things that start with
“lact”, although sodium lactylate is non-dairy)… Read all labels — check the bread, check the hot dogs and
bologna, check things that say “non-dairy” like non-dairy creamer and Cool Whip (as mentioned above,
these both contain dairy). Fill your cart with things that are “clean”. Bring it all home and stuff your
shelves with “yes” foods, and focus on everything you can eat instead of the things you can’t.

Once you’ve got your house stocked, make some food and put it in the fridge for later. As soon as you
start getting hungry, eat a little something. Don’t let yourself get to the point where you’re ravenously
hungry and craving some forbidden (dairy-filled) treat, because once you’re there, none of your new
“yes” foods will look even remotely appetizing to you. In the first week or two of your new dairy-free diet,
you may even find it helpful to set a timer to remind yourself to eat a bit every few hours.

As hinted at above, often if a major label product contains small amounts of dairy ingredients, the store-
brand or other cheaper knock-off versions might not. For example, Oreos may contain dairy*, but my local
grocery store sells a store brand knock-off called “Tuxedos” — they come in regular, double stuff,
chocolate creme or mint creme and they are delicious and dairy-free. Similarly, I can eat my grocery
store’s version of English muffins, even though Thomas’s contains dairy.

[*Oreos update: as of May, 2005, many packages of Oreos no longer list whey as an ingredient. I have
been unable to find a definitive answer as to whether the recipe has changed and Oreos are now reliably
dairy-free worldwide. Repeated contacts with Nabisco have produced a variety of answers It may be a
regional variation (some places have whey in their Oreos and some don’t). If your package of Oreos
mentions dairy on the nutrition panel, I hear Newman-O’s are dairy-free and delicious, as are Kinnikinnick
Foods’ KinniToos, and all of the Famous Amos sandwich cookies!]

As also hinted at above, you can’t assume that, just because one version of a product is safe, all other
versions will be safe too. If you want to keep buying a particular brand but you want to change from
salted to unsalted, or from low-fat to no fat (or to “full” fat), make sure you read the label!

Look at the Kosher designations on many packaged foods — anything marked “Parve” or “Pareve” is
dairy-free and safe to eat. Anything marked “Kosher Dairy” may or may not be safe to eat; Kosher laws
require that foods that are processed in facilities where dairy foods are also processed be marked
“Kosher Dairy,” but if you read the ingredients, you may see no dairy ingredients actually in the food. If
you were dealing with true anaphylactic dairy allergy, you’d have to avoid these foods due to risk of cross-
contamination, but I personally don’t observe that level of care in this situation. Similarly, anything
marked with a circled U with the letters “DE” next to it contains no dairy ingredients, but was produced
on machinery that is also used for production of dairy foods — again, only a problem for a severe dairy
allergy. Any meat product that has a kosher symbol is totally non-dairy.

Similarly, some of the natural flavorings that are added to products contain trace amounts of butter or
other dairy ingredients. Not all manufacturers reflect this on their labels. Generally, this small an amount
of dairy is not enough to cause a problem for a nursling, but it is something to be aware of. (And please
do remember, this webpage is intended solely for breastfeeding mothers whose babies are reacting to
dairy in the maternal diet; people with galactosemia or true milk allergies may find that the
recommendations contained herein are not sufficiently stringent!)

As I noted above, pretty much all authentic Asian food is dairy-free, but any other restaurant can be
suspect. Even innocent-seeming steaks and chicken cutlets are often buttered after they come off the
grill, and toasted or grilled buns are usually buttered as well. Unless you are willing to make a real pain of
yourself with the waiter, eating out may be more trouble than it’s worth. (You can spend all the money you
save on Tofutti Cuties (See note on Tofutti)) As far as fast food goes, I know that Wendy’s, Subway, Burger
King, and McDonald’s have dairy-free menu items (those links go to the ingredient information sections
of their respective websites). I’m told that each Panera Bread location has a binder you can ask to see
that lists the ingredients for each of their products, so you can look for something “clean”. Note that
Chick-Fil-A dips all of their breaded chicken products in a milk-and-egg wash before breading and
cooking, and they buy their buns from local bakeries (which means that the recipe and ingredients may
vary slightly from one restaurant to another). Also note that McDonald’s shows dairy in their fries (as a
component of the “natural beef flavor” that they add) on the ingredients page.

When you go to the health-food store, anything marked Vegan is by definition dairy (and egg) free. If you
go to a large chain health food store like Trader Joe’s or Whole Foods, check at the customer service
desk before you start shopping; my local branches of these stores offer free pamphlets listing every
dairy-free item they stock — very handy!

There are a few over-the-counter medications that contain whey or lactose, or other dairy ingredients, so
check your vitamins, etc.

Speaking of vitamins, you might want to take a calcium supplement (calcium and magnesium combined
together in a 2:1 ratio are easiest for your body to use), at least until you get used to your new diet. Cow’s
milk is actually not the greatest source of calcium, but it’s still the main source for most Americans at
least. Better sources of calcium include broccoli, tofu, almonds and seeds (like sesame and sunflower),
fish with edible bones (like sardines), and lots more. If you do decide to take a supplement, you should
split the dose so that you’re taking half the total RDA in the morning and half at bedtime. Your body can’t
assimilate a full day’s RDA at one time, so splitting the dose is the best way to utilize the supplement, plus
taking some cal/mag at bedtime can give you better quality sleep. (More on milk and osteoporosis here.)
Note that, if you are taking an iron supplement for any reason, you should make sure to take your iron
supplement at a different time of day from the calcium and magnesium. Both of these minerals compete
with iron for absorption and will significantly decrease the amount of iron available for your body to use.

Here are some useful web pages:

The Food Lab – a Yahoo! group for exchanging ideas, information, and experiences in cooking for a
restricted diet
Accidentally Vegan – a comprehensive listing of mainstream, major-label foods that just happen to
contain no dairy or other animal products
The Food Allergy and Anaphylaxis Network
List of Manufactured Foods — from galactosemia.org
Dairy or Nondairy? The Experts Speak — more detail on searching ingredient labels for dairy
Food Allergies and Intolerances in Babies and Children
Go Dairy Free — an extensive and informative site on all aspects of living without dairy. They sell an
informative guidebook, Dairy Free Made Easy.
Tips for Managing a Milk Allergy
Eating Without Casein – A Practical Primer for People with Milk Allergy
Allergy Elimination Diet — lists non-dairy sources of calcium and what to avoid in a dairy-free (as well as
egg-, soy-, wheat-, peanut- and tree nut-free) diet
Dairy Free Cooking at About.com
The NOTMILK Homepage
The No Milk Page
AllRecipes.com Dairy-Free Recipe Index
Cooking Lactose-Free — links to cookbooks and recipes
Living Without Magazine — gluten-free, dairy-free, chemical-free, allergy-free, yeast-free living
The Dangers of Cow’s Milk — from The Natural Child Project
No Whey, Mama – Writings, recipes, and links about parenting a dairy-allergic child and her siblings
Got No Milk – a blog of dairy-free recipes and information
Parents of Food Allergic Kids — an online support group for parents of children with severe food allergies
Milk Soy Protein Intolerance (MSPI) Guidebook/Cookbook
Cooking for Dairy Allergies
Avoiding Milk Protein — Tips on avoiding milk, information on food labeling and other food allergies.
Also, if you have access to vegan recipes and foods, that’s another great source…

“keep in fridge for better crunchy” (Vegan recipes)
Some vegan recipes from W.A.S.T.E.
The Pratt Family Dairy-Free Cookbook
“what the hell does a vegan eat anyway?”
Vegweb.com’s Vegan recipe directory
The Vegan Chef
Google Directory – Home > Cooking > Vegetarian > Vegan
Finally, try to find some support. Eating a restricted diet is work and it can be a real pain in the neck,
especially when you’re first getting the hang of it, to constantly have to think about your food and
whether every little morsel is okay to eat. You’re going to need a place or a person that you can go to and
feel safe to whine and complain and vent about how much you miss [insert your favorite forbidden food
here]. La Leche League meetings are often a supportive place to talk to other nursing moms who are in
this situation, and you can feel confident that no one is going to tell you, “just go ahead and wean the kid
to soy formula and then you can eat whatever you want.” *grin* Similarly, there are several good mailing
lists and web forums for parents of allergic kids (many linked above) where you can find a listening ear
and a supportive shoulder.

Good luck — it can be done!

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