Does Lemon Water Boost Metabolism?

First off, there is no way to ‘kickstart’ your metabolism. Your metabolism is all of the process occurring in your body that keep you alive and well. During the night all body process slows down while you are asleep. When you wake up it only makes sense that it will speed up as you move and eat.

The second flaw in this thought is that if something were to kickstart your metabolism it would have to have calories. There are no calories in a glass of lemon water.

Having a food with calories means that your body would begin to digest the food in order to absorb the nutrients and calories. This results in the metabolism increasing.

Can Lemon Water Alkalize Your Body?

Another aspect that is often noted in support of lemon water is its ability to alkalize the body. Your blood has a pH of about 7.40. This means that it is slightly basic.

This theory assumes that you need to consume acid in order to balance. While it’s a popular claim, there’s no evidence that lemon water changes your body’s pH.

A slight change in pH in the body can lead to massive issues but don’t worry, your body already has mechanisms in place to quickly fix it known as the acid-base balance. Fortunately, your body can do this without you even realizing!

The upside to the acid in the lemon water is that it can aid in breakdown of kidney stones. It is known that water can help prevent kidney stone build up because they are able to produce good amounts of urine. Lemon is also known to aid in kidney stone prevention because of its citric acid that combat the stones forming in the first place. This means that lemon water can only be beneficial is prevention of kidney stones!

If you have a history of kidney stones this means it is more likely for you to develop them again, so maybe having a glass of lemon water first thing in the morning could be a preventative measure for you!

Lemon Water and the Detox Myth

Lemon water also has a reputation for providing a detox. The first issue with this is that your body doesn’t need a detox (no matter the amount of fried food and alcohol you consumed last weekend). Your liver has got you covered but you can help just by drinking water! No lemons are necessary. The more liquids you consume the more fluid there is for your liver to filter through.

Lemon Water Benefits

Lemon water isn’t pointless. If you struggle with drinking water throughout your day it may be a great way to get a jumpstart on your hydration by starting the day with a glass of lemon water. OR if you need a touch of extra flavor the lemon juice may be exactly what you need!

Just because some drink lemon water for the wrong reasons doesn’t mean that they aren’t still retaining some benefits- they’re just not what they think!

A Word From a Registered Dietitian

Lemon water can be a tasty way to stay hydrated, but it’s not a magic cure. While it may support digestion and help you drink more water, it won’t detox your body or drastically change your health on its own. Focus on the bigger picture: consistent hydration, a balanced diet, and sustainable habits are what truly support your wellness.

Frequently Asked Questions (FAQ’s)

If you still have questions that haven’t been answered so far, you may find them here! If your question still isn’t answered feel free to leave it in the comments down below and I will get you an answer as I am able to.

Does lemon water help you lose weight?

Unfortunately, there isn’t anything magic in a glass of lemon flavored water. But, if adding lemon to your glass is more enticing for you to drink, this may be the key to reaching your hydration goals.

Should you drink warm lemon water in the morning?

If you prefer a warm drink in the morning, this is a great idea! This is also a great time to get in some additional fluids in your day.

How do you make lemon water?

There is no specific way to make lemon water. If you enjoy a cool glass of water grab that. If you want a more lemon-flavored drink squeeze in the lemon. If you only like a whisper of lemon flavor, simply drop in a slice or two or lemon.

Lemon Water and Your Health Key Takeaways

If you want the details but reading this whole article was a bit too much for you, here’s the TL;DR-

• Lemon water can be a tasty way to stay hydrated.
• Your body has mechanisms in place to keep your pH in a specific range. You don’t need to add lemon to support this.
• There are no major benefits beyond supported digestion and hydration for consuming lemon water.

Craving More?

Did you love this article? Be sure to share on Instagram and continue to read other articles:

• Alani Nu Energy Drinks
• Fairlife Milk Review
• Do Carbs Make You Fat?
• 6 Myths About Your Diet You Need to Avoid

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References

1. https://www.health.harvard.edu/blog/5-things-can-help-take-pass-kidney-stones-2018030813363
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC4026104/

The post Lemon Water and Your Health appeared first on The Michigan Dietitian.

This post may contain affiliate links. That means if you click and buy, I may make a commission at no cost to you. Please see my full disclosure policy for more details.

What is Fairlife?

Fairlife is a brand of dairy milk known for its ultra-filtration and protein content. This unique processing allows their classic dairy to have 50% more protein, no lactose, and a creamier flavor.

They offer 52oz containers of 1%, 2%, whole, and 2% chocolate in the dairy section at most grocery stores. They also offer shelf-stable versions of the milks and higher protein shakes.

Fairlife Ingredients

There is only one additional ingredient in Fairlife compared to classic milk. The only ingredients in Fairlife’s ultra-filtered milk is:

• Ultra-Filtered Milk: This is just regular old milk that’s been filtered!
• Lactase Enzyme: This breaks down the lactose in dairy so you don’t need to!
• Vitamin A Palmitate: Vitamin A is naturally in milk but is broken down during processing. So, they add it back in so you actually get all the nutrients originally in dairy!
• Vitamin D3: Did you know milk doesn’t naturally contain vitamin d? It has become standard practice.

Fairlife Nutrition Facts

An 8-ounce serving of Fairlife’s fat free milk has 80 calories, 13g of protein, 6g of carbohydrates, and 0g of dietary fat.

As you can see, Fairlife milk is similar to regular dairy with the exception of it having a bit more protein, less carbs, and no lactose!

Fairlife Milk Review: The Tastes

Taste is subjective, but, I’ll describe it as best as I can from my point of view as I regularly consume Fairlife milk.

I believe it is more thick and creamier than classic milk. I LOVE to use the fat-free version in my iced lattes. It has all the creamy-ness of a whole milk with more protein!

Their chocolate milk is also a big hit! Don’t just take it from me. If you ask any chocolate milk drinker they will know about how delicious Fairlife’s is!

The Ultra Filtration Process

Fairlife is able to create a higher protein, lower carbohydrate product from their specialized ultra-filtration process.

As you can see above, they start by chilling their milk, run it through their filters, then package it!

It may seem strange but think of it like this- protein, sugar, water, and calcium are all physically different sizes. So, when you use a filter different components are filtered out based on size.

Now that the different components are separated, they can add the additional protein and calcium back in. This makes it more concentrated!

Lactose Intolerance

Lactose intolerance occurs when you are unable to break down the naturally occurring lactase enzyme in dairy. Did you know lactase is just a carbohydrate!? Nothing scary! You just may not have the functioning enzyme!

If you do have lactose intolerance you may experience stomach pains, diarrhea, bloating, gas, etc. So, you may have some discomfort but this is not an allergy. Allergies occur when there is an issue with protein. Lactose is a carbohydrate!

Fairlife adds an enzyme to their milk to breakdown the natural lactose. Now, you don’t need to do it! This is why lactose-free milk tends to be easier on the stomachs for some.

Frequently Asked Questions (FAQ’s)

If your questions haven’t been answered so far you may find it here!

Is Fairlife milk bad for you?

If you are allergic to dairy, yes, Fairlife (and all dairy) would be bad for you. If you are not allergic to dairy, it is a great, high-protein dairy option!

Is Fairlife milk healthy?

Health is relative! Fairlife offers a higher protein, lactose-free dairy option. But, if you can tolerate lactose, regular milk can be a bit more affordable protein option.

Is Fairlife milk organic?

No, Fairlife milk does not state it is organic. But, non-organic milk is just as delicious and nutritious!

Is Fairlife milk keto?

Depending on your needs, Fairlife may fit into a keto diet. It is higher in protein and lower in carbs than classic milk.

A Word From a Registered Dietitian

If you are able to afford the slightly higher price tag for Fairlife milk and can tolerate dairy, I would recommend it!

Dairy is a great complete protein option. It has 13 essential nutrients, protein, and it delicious! So, if you are able to access Fairlife, these benefits are just amplified!

Fairlife Milk Review Key Takeaways

Here’s the TL;DR of Fairlife Milk Review From A Dietitian

• Due to the ultra-filtered processing, Fairlife milk has more protein, no lactose, and less carbohydrates than classic dairy.
• Because a lactase enzyme is added to the milk, many that experience lactose intolerance can drink Fairlife without issue.
• Fairlife is a great option for additional protein if you are able to access it!
• You can use Fairlife milk in place of classic milk of any recipe for some additional protein!

Recipes Using Fairlife Milk

Ready to start using Fairlife? Here are a few recipes to try:

Homemade Strawberry Ice Cream

Homemade Strawberry Ice Cream by @yaya_knudsen created with fairlife ultra-filtered whole milk. Enjoy this easy summer recipe.

Check out this recipe

Whipped Feta and Herb Dip

A dip so delicious it’ll have you making it on repeat!

Check out this recipe

Really, you can replace regular milk in any recipe for a higher protein, no lactose option! Try some of these recipes for the nutrition pump-up!:

Chocolate Raspberry Baked Oats

Satisfy your sweet cravings with Chocolate Raspberry Baked Oats—sweet chocolate, juicy raspberries, and a hearty oat base come together for a warm, delicious start to your day!

Check out this recipe

Drool-Worthy Hot Chocolate Waffles

Indulge in the irresistible delight of hot chocolate waffles! Blend the rich warmth of hot chocolate into fluffy waffle perfection. Discover the joy of a cozy morning treat—easy to make, impossible to resist!

Check out this recipe

Other Fairlife Products

Did you know Fairlife has other options beyond the jugs in the dairy case? Try these out-

• 26g Protein Shakes
• 30g Protein Chocolate and Vanilla Shakes
• 42g Protein Core Power Elite
• Strawberry Milk (Shelf-stable)

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Read On!

If you are interested in protein check out this article on plant based protein vs animal based protein. It breaks down the differences and helps guide you to decide which is better for you.

Fairlife Milk Review References

• https://fairlife.com
• https://www.mayoclinic.org/diseases-conditions/lactose-intolerance/symptoms-causes/syc-20374232

The post Fairlife Milk Review From A Dietitian appeared first on The Michigan Dietitian.

This post may contain affiliate links. That means if you click and buy, I may make a commission at no cost to you. Please see my full disclosure policy for more details.

What is an Alani Nu Energy Drink?

Alani Nu is a supplement company that is most popular for their energy drinks while also offering protein powders, protein bars, gummy bears, etc.

They offer at least 12 energy drink flavors plus seasonal offerings with each flavor offering 200mg of caffeine.

These drinks are very popular for gym-goers, college students, and many young-adult caffeine enthusiasts.

Alani Nu Energy Drink Ingredients

A can of Alani Nu contains: carbonated water, citric acid, natural flavor, taurine, erythritol, sodium citrate, L-theanine, caffeine, sucralose, Panax ginseng root. There is also a list of (mostly vitamins and minerals) that are included in small amounts.

This list of ingredients may seem mind boggling but let’s break it down a bit. But before we do, you need to know that ingredients are placed in a specific order based on their amounts. So, because carbonated water is first on this list we know this can has more carbonated water than any other ingredient.

Carbonated Water- This is the main component and base for this drink.

Citric Acid- This is usually added for both flavor and shelf life.

Natural Flavor- This can be different drink-to-drink. It is not always specifically known but it is typically included for flavor.

Taurine- This is an amino acid. Many energy drinks will add it for it’s supposed performance enhacement.

Erythritol- This is a sugar alcohol. This aids the drink to be so low in calories while still being sweet. Caution: some stomachs won’t tolerate this sugar alcohol well!

Sodium Citrate- This is used for flavor and acidity.

L-Theanin- This is another amino acid. It is likely added to help prevent the jitters!

Caffeine- Caffeine provides energy. This is probably why this drink selected!

Sucralose- This is an artificial sweetener. Its purpose is similar to erythritol’s. It adds sweetness without additional calories. Again, be cautious as not all stomachs tolerate surculose well.

Panax Ginseng Root- This herb is typically used in traditional medicine. There’s not much research to back it but it is said to aid in lowering cholesterol, managing blood sugar, and reducing inflammation.³

Alani Nu Nutrition Facts

Let’s talk about the back of the can, now. The Nutrition facts label.

As you can see there’s not too much to a can of Alani besides its’ 10 calories, a bit of sodium, and a touch of carbs.

The potential unexpected upside to an energy drink is that, with its given supplement classification, it does have a great amount of vitamins and minerals. It has over a full day’s worth of Niacin, vitamin B6, B12, biotin, and pantothenic acid!

With a balanced diet it is likely you are already getting these nutrients but it nice to know this supplement is providing some benefits beyond caffeine!

Energy Drink Side Effects

The main side effect many experience from drinking a can of Alani Nu is an energy boost! On the same hand, this may also bring about some jitters or issues with sleep.

If you are unable to tolerate sugar alternatives or sugar alcohols you may find you get an upset stomach as both are included in this drink.

Drinking an energy drink may become habitual and lead to overconsumption. This can be dangerous for your health in the long term.

Other potential side effects include risk of elevated blood pressure, heart palpations, diarrhea, nausea, and dental erosion.

Are Alani Nu Drinks Good For You? What Are The Benefits?

That depends on YOU! Having a half or one can of Alani Nu here and there won’t be too bad and won’t be too good.

200mg will definitely give you a kick of energy (unless you consume a similar or great amount often) to get what you need to do done!

You will be getting your full daily dose of niacin, vitamin B6 & B12, and pantothenic acid. Many people don’t have an issue getting these in but if you do, this is an awesome benefit!

Although these drinks can come with a health halo and have minimal calories, they should not be consumed regularly.

How Much Caffeine is in an Alani Nu Energy Drink?

One Alani Nu energy drink has 200mg of caffeine. This is half of the max recommended amount of caffeine intake for a day.

The FDA does not recommend more than 400mg of caffeine per day.¹ This recommendation applies to adults. It is not recommended for children or teens to consume energy drinks.

Understanding that a can of Alani Nu has half the max recommended amount of caffeine may give good perspective.

Caffeine Content in Popular Drinks

On one hand it may be less than you expected. If you have two cups of coffee in the morning, it is the same amount of caffeine. On the other hand, if you don’t normally consume any caffeinated drinks this may be quite a bit more than you expected!

What is The Best Flavor of Alani Nu?

The best flavor is subjective!

Some of their more popular flavors are Pink Slush, Cherry Twist, Hawaiian Shaved Ice, Witch’s Brew (Seasonal), and Cosmic Stardust.

My favorite switches from Witch’s Brew when it is in season to Cherry Twist and Breezeberry. If I can find it, Kimade, is also a top contender for me!

Where Can You Get Alani Nu Energy Drinks?

You can now grab an Alani Nu Energy Drink in MANY places! Grab one at Target, Walmart, Speedway, CVS Pharmacy, Meijer, 7-Eleven, Walgreens, etc.

You can even buy a pack on Amazon, TikTok shop, or directly from the Alani Nu website.

There is also a store locator on the Alani Nu website if you’d like to know more specifically!

Basically, you are never too far from a store that offers the drink.

A Word From A Registered Dietitian

Energy drinks have become extremely popular in recent years. Some drink them daily to get the motivation to get a workout in and some do so just to get through the day.

There are strong -for and -against arguments on both sides of the can.

From the viewpoint of a dietitian I will say that they can fit into your lifestyle in moderation. But, due to them being a less regulated supplement item they are not necessary to maintain health.

Alani Nu Energy Drink: Key Takeaways

• One can of Alani Nu has 200mg of caffeine.
• There are a few vitamins and minerals with over 100% of your daily intake in a can.
• There is no single best flavor but there are a variety you can taste and decide for yourself.
• Alani Nu Energy Drinks are very popular and can be found in variety of large and small stores.
• Energy drinks can be incorporated into a balanced lifestyle in moderation but is not necessary.

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Keep Reading!

If you’d like to read about other health and wellness topics check out some of my other articles:

• All About Multivitamins
• Prebiotics, probiotics, Now Postbiotics
• Adopting a Healthy Lifestyle: What You NEED To Know!
• Fiber: An Important Carbohydrate

Disclaimer

This is not medical advice. This is for entertainment purposes only. Always speak to a trusted healthcare professional before consumption.

References

1. https://www.fda.gov/consumers/
2. https://www.alaninu.com/collections/all-products/products/
3. https://www.verywellhealth.com/the-benefits-of-ginseng-89219

The post Alani Nu Energy Drink: What You Should Know appeared first on The Michigan Dietitian.

What is a Carb?

A carb is one of the three macronutrients: carbohydrates, protein, and fat. Basically, they are very important and essential to a healthy, well-rounded diet.

Due to online culture, it may seem that protein is the most necessary macronutrient. Protein is important and needed to reach certain goals, but your daily intake should only be around 15% of your calories. About 45-65% of the calories you eat in a day should come carbs!

Comparatively, you need a whole heck of a lot more carbs than your do protein.

You may be asking yourself, “I don’t eat that many carbs”. Well, you may not realize which foods are actually considered carbs.

Some carbs you probably immediately think of:

• Bread
• Pasta
• Cereal
• Pizza Crust
• Banana’s
• Oatmeal

The thing is, there are other foods you may have not considered a carb:

• Sugar
• Most fruits
• Breakfast Syrup
• Honey

Beyond the foods that you know are carbs, may have not realized are carbs, there are also combination foods. These are foods that don’t easily fit under one macronutrient category. This can be something such as lentils. Lentils have a good amount of both protein and carbs!

If you want to learn more, read my article Why Carbohydrates Are Beneficial.

Why is it Thought Carbs Make You Fat?

There are many reasons why carbs have taken the blame for the cause of weight gain for so many years.

One reason it is thought carbs make you fat is because of their general abundance. Most people love pasta, bread, and sweets; all foods mainly consisting of carbs. Due to this, these foods are eaten in greater than appropriate portions.

What About Low-Carb Diets?

According to Physical Culture Study, the low carb diet actually originated in the 19th century. Basically, there was an obese man named William Banting. He struggled with losing the weight until he met Dr. Hervey.

Dr. Harvey was an ear, nose, and throat doctor but suggested to Banting that he cut out bread, butter, milk, ber, sugar, and potatoes. The thought behind this was that these were starch-containing foods and were the cause of weight gain. After cutting out these foods he lost about 1 pound a week.

He then self-published this diet entitling it Letter on Corpulence. Thus, the low carb diet began.

The Carbohydrate Insulin Hypothesis

The never-proven carbohydrate insulin hypothesis is the idea that by eating carbs your level of insulin increases and in turn increases your body’s fat storage.

Basically, as you eat carbs they are used as glucose and with an increase of glucose your body releases the hormone insulin to allow the carbs to be utilized. Then, fat storage is not being use for energy as glucose is the preferred form of energy.

The issue with this? There is no good data to back it.

If you are attempting to lose weight, it is unlikely this is the cause. But, always speak to a doctor about any potential concerns!

Then What Makes You Gain Weight?

There are so many reasons that may cause weight gain. Some potential reasons could be overeating, lack of movement, disease, etc.

Overeating looks different from person to person. When I say overeating, this doesn’t mean you had a double cheeseburger instead of your normal single. This is not likely to affect you in a noticeable way. Overeating is really eating too much for your body and lifestyle often.

Lack of movement is also relative. You don’t need to be running a half marathon every day to maintain a healthy body size, but it’s also a good idea to not leave your bed everyday. Exercising is great for your health as it can help maintain bone and cardiovascular health but you don’t need to do it everyday. Remember, walking around the grocery store and doing chores is movement!

Disease can also be a cause of weight gain. If you are gaining weight I am not saying you have a disease. Some diseases that may cause weight gain are: PCOS, insomnia, cushing’s, depression, anxiety, hypothyroidism, GERD, prolactinoma, IBS. Always speak to your doctor about your health and any concerns you may have.

Essentially, there are MANY reasons for weight gain. It is very unlikely it is the carbs that make you fat. If you are attempting to lose weight I would suggest you speak with a registered dietitian nutritionist. You can get a referral from your doctor or find a local private practice dietitian using this link: eatright.org. Only qualified dietitians can be on this list so you can be assured they have the education to help you.

So, Should You Eat Carbs?

Yes! You should eat all carbs!

As you now know carbs are a major part of a healthy diet and should continue to be had.

If you are now thinking to yourself, “maybe I could try a low fat diet then”, read my article Do Diets Actually Work? You will see how diets tend to run and why they tend to fail. Here are 12 Healthy Diet Tips To Start doing. With these tips you can change your eating habits instead of beginning a diet!

Do Carbs Make You Fat? Takeaways

In essence, carbs have gotten an unfortunate reputation for being the reason for weight gain when in actuality they may be just one small part of the problem.

• Carbs make up a ton of different foods
• The low carb diet began from a an everyday person taking advice from a ear, nose, and throat doctor (someone with extremely little nutrition knowledge)
• No, carbs do not make you fat
• There are various different reasons for weight gain
• You should be eating many carbs, everyday

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What is gluten?

Straightforward: gluten is a protein. It is mainly made up of gliadin and glutenin. It is found in grains such as wheat, rye, barley, and oats. It gives breads and baked goods their ‘stretchy’ quality, their taste, and their ability to stay moist.

Celiac Disease, Epilepsy, and Gluten Sensitivity

Think of celiac disease (CD) as being extremely allergic to gluten. It is an autoimmune disorder where each individual’s experience can be different. When food is being digested the small intestine will not recognize gluten properly so the body begins to ‘attack’. The advice for those diagnosed is to strictly avoid all gluten and possible gluten-contaminated products. This is where the gluten-free diet originated. Another reasoning for a gluten-free diet is to assist with children experiencing epilepsy. It was seen that children with epilepsy who avoided gluten did slightly better than those children who continued to consume gluten regularly. This could also be a coincidence because it is known that as a child develops, their condition improves. There are also those who are just more sensitive to the protein. Someone who is sensitive to gluten tends to just experience painful or uncomfortable digestion. This is a manageable side effect compared to it being life-threatening for someone with CD.

Consuming gluten

You wouldn’t be afraid of any other protein, so why are you afraid of gluten. If you truly feel you are more sensitive you should make an appointment with your healthcare provider for gluten sensitivity test. There is no reason to be depriving yourself of a perfectly good pizza or bagel because you have heard it may be bad for you. For most of the population gluten is actually beneficial. Cutting out this protein may lead you to be deficient in the necessary macronutrient. A person lacking adequate protein in their diet will experience weakness, loss of muscle, and possible anemia. Don’t put yourself at risk for jumping on the newest food fad.

The post Understanding Gluten appeared first on The Michigan Dietitian.

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Put The Myths to Rest

It is true that your body has a 24-hour circadian rhythm. This is a part of the reason that you wake up in the morning and fall asleep at night. But, does that affect the way your food is digested?

Yes, if you eat and then fall asleep it will take longer for the food to be digested as when you are asleep internal processes like digestion slow down.

Should you sleep less then?

A study looked at 16 cross-sectional studies and found that those who slept less usually ate more calorically dense snacks rather than the typical 3 meal a day concept. With this brings an increased risk of obesity and chronic diseases.¹

This isn’t saying that by being awake for more hours during the day means you are going to be eating more calories. It is saying that if you are sleeping less than you are likely to be eating more calorie heavy foods that also have other non-beneficial components like added sugars. This could be foods like cookies, chips, ice cream.

You have your own autonomy to deicide on what snacks you choose.

Rest in Comfort

One of the main reasons to consider when snacking at night is your sleep quality. For some, it is hard to sleep with a full stomach, resulting in a poor night of sleep. For others it doesn’t play a role. They can eat at 10pm then comfortably be asleep by 10:10pm.

Take this into consideration when you are deciding on your late night snack.

Night Calories

A 2020 study found that when you eat throughout a 24 hour period impacts the metabolism. The researchers found that lipids (think: fats) are less catabolized (broken down) if eaten before sleep then compared to if the same was eaten in the morning.² Ultimately, this means that regular late night snacks will lead to increased fat accumulation.

This is a very controlled study. You don’t live in a controlled environment. What you do and what you consume changes every day.

Yet, it’s not all about calories and fat. If you are hungry and it happens to be later in the day, eat. You won’t have a noticeable difference. If you are more hungry in the morning, eat. This doesn’t mean you are on an ideal eating schedule.

You may have eaten less calories during the day so you are not even at your regular calorie intake yet. Don’t presume that snacks at night will automatically turn to fat.

What Is It?

Of course what it is you are eating matters, too. Having a pan of brownies versus a serving or carrot sticks is significant. There is more of a need for intervention into the consumption of a pan of brownies every night compared to having some carrot sticks.

Mindless Snacking

I am not here to promote night snacking or no snacking. There are ideas, situations, and information that support both instances. As I have already spoke on eating when you are hungry no matter the time, it can also be reasonable to stop eating at a certain time.

If you truly are not hungry or there is no specific reason to be eating late at night it may be beneficial to use the clock to prevent mindless snacking. That means if you are simply going to eat out of boredom you can look at the clock and see it’s 9pm and you don’t typically eat past this time. This can help prevent additional empty calories in your diet.

If you are wanting something sweet at the end of the day check out these 5 Single-Serving Healthy Desserts! This way you can have just enough to fulfill your cravings without having to make an overabundance of desserts! Or you can watch it on YouTube here!

Sources:

1. Dashti H, Scheer F, Jacques P, Lamon-Fava S, Ordovas J. Short Sleep Duration and Dietary Intake: Epidemiologic Evidence, Mechanisms, and Health Implications. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4642416/. Published 2015. Accessed February 19, 2021.

2. Kelly K, McGuinness O, Buchowski M. Eating breakfast and avoiding late-evening snacking sustains lipid-oxidation. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7046182/. Published 2020. Accessed February 19, 2021.

The post The Truth About Late Night Snacks appeared first on The Michigan Dietitian.

There are endless milk alternatives on the market today. Knowing their nutrition and tastes is the best way to remove cows milk from your diet.

Milk Alternatives vs Cow’s Milk

If you read an ingredient label on a gallon of milk it will simple state that it contains milk. Well duh- I would hope so? But what is milk? A milk is basically any fluid that contains vitamins and minerals with fats and proteins.

Really, a glass of milk from a cow or a different source is still just considered milk.

The Scoop on Alternative Milks

Looking for a cows milk replacement because someone told you it is bad for you or because you don’t like the taste? Well, now there’s a plethora of alternatives to cows milk available on the market (and some are easy to make at home, too!).

Each option has a different nutrition value and different benefits. Some taste dramatically different. Your best option is to learn what is available and what you prefer.

How It’s Made

The exact process can slightly vary depending on type of milk and even the brand it is being created by. A common way many alternative milks are made are by:

1. Purchasing nuts or seeds
2. Soaking them overnight
3. Crushing them using a blender or food processor
4. Straining with cheesecloth
5. Enjoy!

Almond Milk

Almond milk is one of the most favorite go-to’s. It’s simple and nutty taste makes for a discrete addition to your recipe or drink.

When purchasing an almond milk be sure to check the ingredient list. Some manufacturers will add carrageenan in order to improve the texture. This isn’t something to be afraid of just know that the way it works may lead to some..laxative effects.

At one point the sustainability aspect of almonds and their high water need was hugely advertised. Articles urged almond milk drinkers to be aware of the high water usage of almond trees and how it is not environmentally friendly. California is a large producer of almonds because it has an ideal environment for their growth. Nearly 8% of California’s water is used specifically for their almond trees!¹ Although this seems large it is still less than what is needed for dairy milk.

My recommendation is that if you love almond milk but are concerned for its environmental effects, sustainably source your almond and make your own at home!

In your average 1 cup (240ml) of almond milk you can find its nutrition to look like:

Calories: 30

Protein: 1g

Carbs: 1g

Fat: 3g

Soy Milk

Soy milk is one of the more popular milk alternatives but not the most popular choice. It is one of the most popular recommendations for dietitians. Soy milk has a similar nutritional value compared to cows milk.

In your average 1 cup (240ml) of soy milk you can find its nutrition to look like:

Calories: 125

Protein: 10g

Carbs: 12g

Fat: 5g

As you can see it provides substantially more protein per serving when comparing it to almond and oat milks. Another perk of soy milk is that it is a complete protein. This simply means you are able to get all 9 essential amino acids from this one source.

p.s. as a retired barista I can tell you that the fat content in soy milk makes it the superior alternative milk for the frothiest coffee!

Oat Milk

The options for oat milk’s on the market are endless now. It’s creamy texture makes it perfect for a latte! Although it is simple to make your own (check out this simple how-to YouTube video by The Green Creator), you can now find varieties with simple ingredients in your local grocery store and even on Amazon! My absolute favorite brand of oat milk is Willa’s. They include the whole oat in their milk (organic and non-GMO, of course), providing deep nutrition and elevated taste! Plus, they are a small, wholesome business and who doesn’t love that. You can even buy a 6-pack of their shelf stable oat milk right off Amazon!

Check out my Hearty Banana Nut Muffin I created using Willa’s Oat Milk!

In your average 1 cup (240ml) of oat milk you can find its nutrition to look like:

Calories: 120

Protein: 3g

Carbs: 16g

Fat: 5g

Coconut Milk

True coconut milk often times comes in a can and has a thicker consistency. This is typically the type of coconut milk you would use for a latte or bowl of cereal. The kind we are talking about here is one that found in a Tetra Pak, is found as shelf-stable or in the refrigerator section near other milk alternatives, and is more fluid.

In your average 1 cup (240ml) of coconut milk you can find its nutrition to look like:

Calories: 60

Protein: 0g

Carbs: 5g

Fat: 4g

Less Popular Milk Alternative Options

Cashew Milk

Cashew milk is known for its ultra creamy consistency. If you opt for a store bought one most have nearly half of your days worth of calcium in a single glass!

Cashew milk hasn’t hit is big with most people yet as its price tag tends to be higher than most but that shouldn’t deter you from giving it a taste!

Hemp Milk

Hemp can have some different connotations for different people. Beyond popular belief hemp milk will not make you high. The plant used to make this milk has a different chemical make-up than of what is used for marijuana. (read: same species, different effects). Further, hemp milk utilizes the seeds of the plant while the part used for marijuana products is the flower.²

My trusted brand for hemp milk is Manitoba Harvest. You can find all the different options they have right on Amazon!

Banana Milk

Banana milk is just starting to hit consumer shelves. It may seem strange at first glance but it a good alternative for someone with nut, dairy, and tree nut allergies. Because it is made from banana’s it is naturally quite sweet. If you want to give it a try but are uncertain about drinking a straight glass full, you can always use it in a smoothie to pump up the flavor and nutrition!

p.s. it is delicious with a bowl of cheerios!

Rice Milk

Rice milk may be something you have heard of but haven’t tried. Unless you are a long time alternative milk connoisseur, it is unlikely you’ve tasted it. Although rice milk is typically sweetened due to its lack of flavor, it still provides antioxidants, which are associated with improved immunity.

Adding Milk Alternatives To Your Day

If you aren’t someone who tends to have a glass of milk with your meal that doesn’t mean you can’t still get the benefits from a serving of an alternative milk.

• Try a serving to a smoothie
• Use it to cook oatmeal
• Replace cows milk with it when cooking!
  • Try making my Butternut Squash Soup using coconut milk!
• Opt for an alternative milk based creamer in your coffee or latte

What Do You Think?

Make your own decision as to what milk you will consume; but, never replace infant formula with any of these forms!

Leave a comment below telling me why you love your favorite milk!

Resources

1. https://foodrevolution.org/blog/almonds-sustainability/
2. https://honestmarijuana.com/hemp-milk/

The post Milk Alternatives: What You Need To Know appeared first on The Michigan Dietitian.

What is Protein?

Protein is one of the three basic macronutrients. It is often times described as the nutrient that builds strong muscles and helps keep you healthy.

There are different proteins with different roles in your body, but no matter what, they are all made up of amino acids. Each of these proteins are found all throughout the body. About 30% of your protein is in your muscles, 20-30% is in your liver, and the remainder is in your red blood cells.¹

As with most things, more information on proteins is continuously being discovered. Classification of a protein’s role based on its amino acid makeup will soon move researchers closer to a greater understanding of protein.

As of now, protein remains the mainstay of many health-minded diets and stands as the structure to you! You can obtain these necessary proteins from both animal and plant sources, but each choice comes about with additional considerations.

Animal-Based Protein and Plant-Based Protein Myths

There are endless articles describing why to eat one source of protein over the other. Along with many other aspects of nutrition, there are pro’s and con’s with every choice. In addition, every choice is individualized. It is impossible to make a broad statement guaranteeing one source over the other without intimately knowing the history, health, and goals of the person.

One common statement said about plant protein is that it is an incomplete protein. This is true, but that doesn’t make it worse than animal protein. It simply means certain animal protein sources should be paired with other foods that make up for what it lacks. So, with a bit of knowledge animal proteins can make up all the protein you need in a meal.

Another plant based protein myth is that it is difficult to eat enough protein. Actually, there’s more protein in many unexpected foods than you would expect. Plus, you likely don’t need as much as you think you do!

The Benefits of Animal-Based Protein

Animal sources have long-been the go-to source for protein. A great benefit of animal-based protein sources is that it is very well-known. That means no matter the education level, it’s likely known that animal products have protein.

Along with it being well-known, animal-based protein sources pack in a lot of protein in a small portion. You can have a deck of cards-sized portion of chicken breast and get 25g of protein! Have you seen a normal deck of cards lately? Well, they’re pretty small- and you probably eat more than that in a sitting!

The Benefits of Plant-Based Protein

Beyond the obvious benefits of consuming protein, animal-based sources bring about additional perks.

Plant-based protein sources tend to come packaged with more fiber than their animal-based counterpart. This is great as it is known that an overwhelming amount of people only tend to reach half of their daily recommended intake!

If you are looking to lose weight plant-based protein sources tend to have less calories. Although, this is a bit of a two-fold topic. There are usually less calories in a portion but there is also less protein. That means in order to have the same amount of protein as if you had an animal source you would have to consume additional servings. This may be a positive or a negative depending on your situation.

Additionally, plant-based proteins comes with the notion of not harming animals. That means the animals themselves are not harmed nor are they used to generate products. With eating plant-based protein you can not worry that you are eating at the expense of another living being.

How Much Protein You Need

Recently, an increase in protein consumption has become popular. All the average person really needs is about 0.8-1.0g/kg. That means if someone weighs 68kg (or 150lbs) they would likely need 54-68g of protein in a day. This is probably the amount you can consume without even trying!

Imagine- if you’re drinking a peanut butter banana protein smoothie in the morning with a serving of protein powder in it you’re probably getting 30g right there!

Of course if you have any medical condition or health goals these numbers will vary. Certain populations only need 0.6g/kg while others could need 2.0g/kg! Before making any major changes be sure to speak with your Registered Dietitian Nutritionist to find what’s best for you.

Complete Proteins

There are 20 amino acids. Your body can make 11 of these amino acids on its own, but the other 9 must come from food. For a food to be considered a complete protein it must contain these 9 amino acids. Some complete proteins are: eggs, soy products, and dairy products.

As you can see, you can obtain complete protein from both plant and animal protein sources. But, there are an overwhelming amount of animal-based choices compared to the plant-based sources. It is very possible to have a complete and balanced diet as a non-animal eater, you just may need to be a bit more aware of what you are eating.

Protein Pairings

One theory in nutrition is pairing many incomplete proteins food items together to create a meal with complete protein.

This idea is derived from traditional ways of eating from many different cultures. Beans and rice are one of the most popular examples of this phenomenon. Individually rice and beans are incomplete proteins but when paired together they create a dish that has complete proteins, fiber, and complex carbs.

Basically, what one item lacks in amino acids the other item contains.

Protein Choices and Sustainability

The food choices you makes every meals have a larger impact on the world, economy, and environment.

When selecting your food you must consider both the environment and nutrition. Plant-based milks advertise their low-impact on the environment but their nutrition tends to be inadequate. Animal-based sources have great nutrition but can only be utilized at the expense of an animal. For some this is a difficult choice while for others it is simple. No matter where you stand it is your decision to make.

Purchasing your food locally means your dollars stay in your community. It also means that your food has a smaller carbon footprint compared to another item that had to be transported from across the country. Ways you can purchase local is by signing up for a community supported agriculture (CSA) box, attending farmer’s markets, or growing/raising your own food.

An unexpected local item is milk. Did you know that most milk sold in grocery stores comes from your area. It’s pretty cool knowing that even if you are getting your protein from an animal source it is supporting your local producers. Every bottle of milk has a code on it to represent what farm it came from. If you’re really curious you can google the number and find out! If you live in Michigan these digits will begin with a 26.

Some low impact proteins include nuts and eggs while at the other end beef and lamb are some of the highest impact protein sources. If you are looking to reduce your impact but are a beef or lamb lover- don’t fret! Continue your diet as normal and make small incremental changes. Replace half a portion with a lesser impact protein then slowly incorporate more from there.

Every meal you eat is your vote for change. Educate yourself on what your choices result in and choose accordingly.

Animal-Based Protein Sources

Animal-based protein sources are exactly what you think of when someone says the term protein. It is the meat of the actual animal but also any food item derived from animals including eggs, butter, milk, and yogurt.

These foods are great sources of protein. They tend to be more complete protein that their animal-based counterparts.

A single serving of greek yogurt can have 17g of protein. That’s an awesome amount of protein for the portion of yogurt! By adding some fruit, peanut butter, and granola you can make a delicious parfait for a breakfast or as a snack and be guaranteed to stay on track for your protein intake for the day.

Plant-Based Protein Sources

Associating protein with animal products is normal, but it’s not completely true! Sure animal products have protein but so do plant sources!

Typically, a plant-based portion of food will have less amounts of protein than a portion of animal-based protein food. That just means you need to consume a little more of the plant-based protein.

Plant-based sources include foods that are not in any way derived from animals such as lentils, chickpeas, nuts, and surprisingly, potatoes! There is likely more protein in your everyday foods than you would have previously thought.

As food science continues to develop more and more plant derived are popping up on grocery store shelves. Some are created to imitate animal sources while others are a thing of their own. These options tend to include additional ingredients that are necessary to keep them safe and taste good. It’s always a good idea to eat as whole food as possible, but these products can always be used as an option!

Takeaways

• You can maintain a healthy and balanced diet no matter your protein source.
• There may be some considerations you need to think about depending on the source of protein you choose.
• It’s likely you are easily consuming enough protein for yourself.
• The average health person will likely need only about 1g of protein per kilogram of bodyweight.
• Animal-based protein sources can also be sustainable.

If you are interested in discovering more sources of protein you can read the article Surprising Sources of Protein. Protein is a key nutrient in your daily diet, but don’t stress over it!

Disclaimer

This is not medical advice. Always speak to your doctor or consult a Registered Dietitian prior to making a great diet changes.

References

1. Haurowitz F. protein | Definition, Structure, & Classification. Encyclopedia Britannica. https://www.britannica.com/science/protein. Accessed June 16, 2022.

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The post Animal-Based Protein vs Plant-Based Protein: Which Should You Choose? appeared first on The Michigan Dietitian.