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How to Enjoy Dairy When You're Lactose Intolerant
People who suffer with lactose intolerance, i.e. the inability to fully digest the sugar found in milk and other dairy products, may experience cramping, diarrhea, nausea, gas and/or bloating 30 minutes to two hours after consuming dairy. Some lactose intolerant people find that they can enjoy a small amount diet.
What causes Lactose intolerance? It's due to insufficient production of the lactose enzyme in the small intestine. This enzyme breaks down lactose into glucose and galactose, a pair of easier-to-digest sugars. The amount of lactase we produce can be determined by our genes, but because our small intestines produce lactase in the greatest quantities when we're young, the onset of lactose intolerance only occur in adolescence or adulthood.
Jean Gazzaniga-Moloo RD PhD registered dietician in Sacramento, CA makes some practical suggestions:
Probiotics in Babies Predict Obesity
According to a team of researchers from the University of Turku in Finland the mix of bacteria in a baby's gut may predict whether that infant will become overweight or obese later in life. The study suggests that babies with high numbers of bifidobacteria and low numbers of Staphylococcus aureus may be protected from excess weight gain.
The researchers evaluated children who had been part of a long-term study to evaluate the effect of probiotics on allergic disease. The children had been evaluated at birth, five more times before age 2, and then again at ages 4 and 7. The researchers in the original study had also tested for intestinal microbes in fecal samples collected at 6 months and 12 months.
The Finnish researchers selected 49 participants from the larger study -- 25 of them were overweight or obese at age 7 years, and 24 were normal weight at the same age.
When they looked at the fecal samples, the average bacterial counts of bifidobacteria when taken at 6 months and 12 months were twice as high in those who were a healthy weight as in those who got heavy.
Those who stayed at a healthy weight also had lower fecal Staph aureus levels at 6 months and 12 months than did those who got heavy. The authors speculate that Staph. aureus may trigger low-grade inflammation, and that may also contribute to developing obesity. The researchers suggest that their findings may help explain why breast-fed babies are at lower risk for later obesity, since bifidobacteria are prevalent in the guts of breast-fed babies.
7 Steps to Weight Loss
Michael O'Shea from Parade Magazine, San Diego, has some excellent suggestions:
To change your body, you need to know where you stand. A recent study by Brown University Medical School showed that daily weigh-ins are key. Place your scale on a flat, uncarpeted surface and weigh yourself at the same time every day. (First thing in the morning is best.) Use the number as a way to track your progress. A realistic goal is a weight loss of 1 to 2 pounds a week.
Toss all those naughty little goodies that might prove too tempting when you're tires or hungry. Or put them at the back of the cupboard or refrigerator so you won't be faced with them every time you open the door. And divide large bags of snacks into single-portion baggies or buy prepackaged 100-calorie options.
Write down your weight each day, plus everything you eat. You're the only one who has to see this- so be honest. Estimate the calorie of each entry as you write it down. (Buy a book of calorie counts or use our tools at Parade.com.)
Sit your family down and tell them your goals. Be clear that losing weight is important to you and that you would appreciate their support. A weight-loss buddy also can improve your chances of success. If you don't know anyone who fits the bill, consider joining an online support group.
It's natural to be a little hungry during the first few days of any diet. Remind yourself that it is just a physical sensation, and you can handle it. Still, any diet that leaves you hungry all the time will lead to overeating. Many people find that having five or six small meals a day works best for them.
If you deprive yourself, you'll end up going on a world-class binge at some point. Consider adding a treat to your daily or weekly plan, but pay attention to portion size and cup of low-fat ice cream or three pieces of chocolate can work as long as you limit yourself to that.
Besides burning calories, exercise also builds muscle and boosts your metabolism as you progress. One of the best things you can do is walk!
Did You Know???
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