Tips for

Dairy Free Living

H e a l t h h a p p i n e s s © 2 0 1 8 | w w w . h e a l t h h a p p i n e s s . c o . z a

2

Welcome!

I am so thri l led you are here! Do you ever feel overwhelmed by al l the confl icting information out there when it comes to eating healthy? On the one side dairy is the ult imate health food, and on the other s ide it gets demonised. With such confl icting information how are you supposed to know what is best for you?

I get i t . I ’ve been there before. Confused as hel l . And that's exactly why I created this ebook for you! I am passionate about pul l ing back the vei l and helping people just l ike you understand what REAL healthy food is.

I f you have any questions after reading through this ebook, please connect with me and let me know your thoughts. I would love to hear from you. Email me at shani@healthhappiness.co.za or fol low me on Instagram @shanivdmerwe.

I am here for you, every step of the way, as you undergo your health transformation!

I wish you great health and happiness,

Shani van der Merwe

H e a l t h h a p p i n e s s © 2 0 1 8 | w w w . h e a l t h h a p p i n e s s . c o . z a

3

Table of Contents

Milk a llergy vs Lactose intolerance ............................................................. 4

Milk … It does a body good? ....................................................................... 5

Where do you begin? ................................................................................. 6

Hidden sources of Dairy ............................................................................. 6

Ingredients to avoid . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7

Foods and ingredients that MAY conta in da i ry . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8

So now what? ............................................................................................ 9

Websites . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9

Books & Cookbooks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9

Subst i tut ions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9

Disclaimer ............................................................................................... 10

H e a l t h h a p p i n e s s © 2 0 1 8 | w w w . h e a l t h h a p p i n e s s . c o . z a

4

Milk Allergy vs Lactose Intolerance

Some people seem to be able to digest milk just fine, but others can be sensit ive to milk (and not even know it) or they can be al lergic to milk.

Cow milk al lergy is the most common food al lergy in chi ldren, according to FARE (Food Al lergy Research & Education) , with symptoms ranging from hives, vomiting, diarrhea, wheezing, runny nose, to the most severe, anaphylaxis. To confirm a food al lergy, blood tests must be done.

Having an intolerance to lactose (the sugar in milk) indicates the absence of the enzyme lactase , which is needed to digest lactose. This is different from a milk al lergy because the immune system i s not activated.

Common symptoms of lactose intolerance inc lude:

• Painful gas • Stomach pain and discomfort

• Bloating • Nausea

• Diarrhea

If you struggle with any of these symptoms, pay close attention to when they arise . Consider el iminating milk products for 14 days and then reintroduce them again - no more than 2 servings in one day - and see how you feel . Your body wil l tel l you!

H e a l t h h a p p i n e s s © 2 0 1 8 | w w w . h e a l t h h a p p i n e s s . c o . z a

5

Milk... it does a body good?

That’s a big question! For many, experimenting with a dairy free diet can be very enl ightening.

Removing dairy from your diet may offer some of the fol lowing benefits:

• Clearing of the skin and reduced acne

• Better digestion and chronic constipation rel ief

• Reduced seasonal al lergy symptoms • Reduced headaches and/or migraines • Reduced "stuffiness", post nasal drip, and phlegm • Reduced fatigue, arthrit is symptoms and joint pain • Reduced behavioral issues associated with ADHD and Autism

• Reduced ear infections in chi ldren • Weight loss

Dairy is considered a highly inflammatory food, second only to gluten, influencing systemic inflammation throughout the body for some people. The two elements in dai ry that can create an i ssue are the sugar, lactose (discussed earl ier), and the protein, casein .

Sometimes it 's assumed that someone may be lactose intolerant, when they are actual ly having a response to the casein in the dai ry product. Casein and gluten (a protein in wheat and other grains) are very s imilar in molecular structure. This is why many people who are sensit ive or intolerant to gluten also have an issue with the casein in dai ry.

Dairy products, l ike al l animal products, are considered acid forming in the body. Our body works very hard to maintain “acid – alkal ine” balance. When we eat acid forming foods, the body pul ls alkal iz ing calcium, magnesium and potassium from the bones to create a balance. This puts into question, is dairy real ly good for your bones?

H e a l t h h a p p i n e s s © 2 0 1 8 | w w w . h e a l t h h a p p i n e s s . c o . z a

6

Where do you begin?

I f you do not have an al lergy or are not sensit ive to lactose or casein, i t 's real ly up to you to decide i f you want to consume dairy products.

I f you DO decide to continue consuming dairy, then I highly recommend only consuming organic dairy products. In conventional milk production, cows may be injected with the hormone rGBH. This is used to increase milk production in the animal, however it is known to cause mastit is (an infection) in the udder requi ring the use of antibiotics. Organic milk and dairy products are produced without hormones or antibiotics.

If you do decide to el iminate dairy from your diet, it is important to make sure your d iet is wel l rounded and includes foods high in ca lcium.

These include:

• Kale, Spinach, Bok Choy and Col lard Greens

• Salmon and Sardines • Almonds • Oranges

• Broccol i • Figs • Enriched dai ry free milks: almond, coconut, rice & hemp milks

• Sesame Seeds and Tahini • Chia Seeds

When navigating a dairy free diet, i t is best to focus on whole, unprocessed foods (high qual ity protein and a wide variety of vegetables and fruits) in addition to s imply avoiding dairy products. Al l dairy must be avoided, including cow, sheep and goat dairy products, as these al l contain casein.

H e a l t h h a p p i n e s s © 2 0 1 8 | w w w . h e a l t h h a p p i n e s s . c o . z a

7

Hidden sources of dairy

I 've pul led together, for you, a s imple resource detai l ing what to avoid and where you l ikely need to ask questions. I t 's important to know that dairy is hidden in a multitude of products under hidden names that are not so easi ly identifiable.

Ingredients to avoid

Milk (al l forms: condensed, cow, derivative, dry, evaporated, goat, low-fat, malted, non-fat, powder, protein, sheep, skim, sol ids, whole)

Butter (acid, ester, fat, flavor, oi l )

Buttermilk Casein Caseinates (al l forms) Cheese (cow, goat, sheep) Cottage Cheese Cream Curds Custard Dairy milk sol ids Diacetyl Galactose Ghee Hyrolysates Lactalbumin Lactate sol ids Lactoferrin Lactoglobul in Lactose Lactic yeast Magnesium Caseinate Nougat Potassium Caseinate Recaldent Rennet Casein Simplesse (fat replacer) Sour Cream Sour milk sol ids Tagatose Whey (al l forms) Whipped topping Yoghurt (regular & frozen) Yoghurt powder Zinc Caseinate

H e a l t h h a p p i n e s s © 2 0 1 8 | w w w . h e a l t h h a p p i n e s s . c o . z a

8

Foods and ingredients that MAY contain dairy

Artificial butter flavour Arti ficial flavouring Arti ficial sweeteners Baby formula Baked goods Baking mix Batter fried foods Bread Breath mints Candy Caramel candies Caramel flavouring Cereal Chewing gum Chicken broth Chocolate Coffee creamer Cream l iqueurs Cream sauces Cream based soups Eggnog Fat replacers Fondue Granola Gravy mixes Lactic acid starter culture Luncheon meat High protein flour Hot dogs Hydrolyzed vegetable protein Imitation sour cream Imitation maple syrup Instant mashed potatoes Margarine Muesl i Natural flavouring Nutrit ion bars Peanut butter Potato chips Protein Powders Rice cheese Salad dressing Sausages Soy cheese Soy “meat” products Spice mixes Tuna fish (canned) Whipped topping

Also, be aware that lactose is used as the base for more than 20% of prescription drugs and about 6% of over the counter medic ines and vitamins.

H e a l t h h a p p i n e s s © 2 0 1 8 | w w w . h e a l t h h a p p i n e s s . c o . z a

9

So now what?

Take this new l i festyle one day at a t ime and know that I am right here with you! I f you are ready to learn more and dive in, here are some of my favorite websites, books and cookbooks, and dairy substitutions:

Websites

Dairy Free Betty Go Dairy Free

Food Al lergy Research & Education GFCF Diet

Books & Cookbooks

Dairy Free Cookbook by Jane Zukin

Denise Walker's Against Al l Grain by Denise Walker

Go Dairy Free by Al isa Fleming

The Al lergy-Free Pantry by Colette Martin

The Dairy Free Kitchen by Ashley Adams

The Dairy Free & Gluten Free Kitchen by Denise Jardine

The Healthy Gluten Free Life by Tammy Credicott

The Whole Life Nutrit ion Cookbook by Tom Malterre & Al issa Segersten

Substitutions

Butter Virgin Organic Coconut Oi l ( for baking) Coconut / Ol ive Oi l (for cooking) Fruit puree (for baking) *Fruit purees – apple pulp or prunes are great for baking sweets / breads for that added sweetness. Pureed bananas, p ineapple, pears, and avocado can also work wel l for spreads or baking.

H e a l t h h a p p i n e s s © 2 0 1 8 | w w w . h e a l t h h a p p i n e s s . c o . z a

1 0

Milk Soy Milk (preferably unsweetened and organic) Almond / Cashew / Flax / Hemp milk Coconut / Rice Milk *Make sure to read labels careful ly as some of these contain a lot of sugar and not much protein Cheese Nutrit ional Yeast (mimics parmesan) Firm Tofu cut in s l ices / cubes (mimics mozzarel la) Blended / mashed Tofu (mimics cottage cheese or ricotta) Yogurt Buttermilk Alternative (for marinating or cooking) Coconut Cream (see footnote how to make) Pureed medium firm si lken Tofu Sour Cream Alternative ( for salad dressings and dips) Dairy-free yoghurt from the store *Coconut cream – place a t in of ful l fat coconut cream in the fridge overnight. The coconut cream wil l rise to the top ready to be scooped off. Note however that coconut cream is much higher in fat. Cream Low Fat Soy Cream Alternative Heavy Dairy Cream Sour Cream Source used for substitutes:

https://www.godairy free.org/dairy-substitutes

Have a look at the Go Dai ry Free website for more detai l on how to substitute your dai ry and for recipes on how to make your own.

H e a l t h h a p p i n e s s © 2 0 1 8 | w w w . h e a l t h h a p p i n e s s . c o . z a

1 1

Disclaimer

The information contained in this document is being provided to you for educational , informational and self-empowerment purposes ONLY. I am not a medical doctor, registered dietician, nutri t ionist or hold any medical l icense. I do not hold a degree in medicine, dietetics or nutrit ion. I make no claims to any special ized medical training nor do I dispense medical advice or prescriptions.

This content is not intended to prevent, d iagnose, treat or heal any disease. I t is not intended to replace medical advice or guidance from a l icensed professional . Please consult your doctor i f you have any questions regarding the suggestions made in this content and then make your own wel l-informed decisions based on what is best for your unique genetics, culture, conditions and stage of l i fe.

This information is to be used at your own risk based on your own judgment. I cannot be held legal ly responsible for any results you do or do not have, should you choose to implement any suggestions contained in this document. No results are guaranteed, or refunds given.

As with most digital and print offerings from audio and eBook retai lers, there are no refunds on programs or products that can be downloaded, viewed, copied or stored in an electronic format. This is an industry standard. Therefore, this program is non-refundable once purchased. Al l materials are copyrighted. Materials made avai lable to the private group forums by email or any other means may not be distributed in any fashion, print or electronic, without expressed written permission from Health happiness.

PLEASE NOTE: ALL CONTENT WITHIN THIS GUIDE IS BASED ON MY PERSONAL KNOWLEDGE, OPINIONS AND EXPERIENCE AS AN INTEGRATIVE NUTRITION HEALTH COACH. PLEASE CONSULT YOUR DOCTOR REGARDING MEDICATIONS OR MEDICAL ADVICE. THIS IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.