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Intolerance of Dairy is pretty common these days!

This means that many more people go dairy-free these days, compared to the days when animal milk was really the only kind of milk you could buy!

This could be because of an intolerance to cow’s milk or specifically an allergy to lactose. The discomfort could influence the decision to follow a vegan diet, or quite simply many want to reduce environmental impact?

Whatever the reason, there is a big demand, for non-dairy milk!

Now, what Dairy-Free Option?

When faced with a wide range of identical-looking containers to choose from, just what will your choice be?

Here we list 5 dairy-free options and what to look for when you decide.

Derived from grains and legumes, each type of milk alternative has its own benefits.
However, some milk may have hidden pitfalls, such as additives or the lack of essential nutrients.

With so many dairy-free options, how do you choose the right one for your needs?
To help you choose, keep reading about the most common dairy-free alternatives and how to see just what they contain!

5 Dairy-free options

When it comes to a dairy-free milk alternative (aka ‘mylk’), there are several popular types you will see on supermarket shelves.

Below are some of the benefits of each, to help you decide on the right option for you:

1. Oat: A source of blood sugar-balancing and gut health-promoting fibre.

2. Rice: A low allergen option with a mild taste.

3. Soy: High in protein. Soy has received bad press in the past saying that it increases oestrogen levels (not true!).
To learn what soy actually does, and how it can be of benefit,
Contact us

4. Coconut: A creamier, more filling option. Coconut milk is rich in satiating and energy-stabilising good fats.

5. Almond: A well-balanced and tasty option. Almonds provide healthy proportions of protein, fibre, and fats.

Nutrition Label - Your Wellness Centre Naturopathy

Check what the Label Says

Once you have made up your mind about which type of milk you want, review the ingredient panel of each brand critically to ensure you are choosing the healthiest, most cost-effective and environmentally mindful option for you.

Things to look for include:  

  • Ingredient content
    • Almond milk that contains 1% almonds will taste weaker and more watery than one containing 10% almonds.
      As most non-dairy milk contain high water content, make sure you get value for money by choosing the option with the highest amount of the non-dairy base (e.g. nut, seed or grain) you can find.

 

  • Additives, Preservativatives, and Flavours
    • Milk may contain additives to adjust its flavour, texture or thickness.
      This includes food acids, gum, thickeners, mineral salts, stabilisers, and emulsifiers.
      While several of these may be considered safe, others have unknown safety profiles.
      Some additives are highly processed or artificial and may trigger inflammation.
      They also need to be detoxified from the body, which means they could increase the burden on detoxifying organs such as the liver.
      Rather than trying to see which additives are safe and which are not, the simplest option is to avoid products that contain additives altogether and stick to real food ingredients.  

 

  • Organic vs non-organic
    • Some nuts and grains are exposed to a large number of herbicides and pesticides during farming, and low levels of exposure to these chemicals over a long period have been linked to serious diseases such as Parkinson’s disease and cancer.
      Also, pesticides increase the burden on your detoxification systems, so choose an organic option to reduce your exposure.

Sweeteners - Your Wellness Centre Naturopathy

  • Sweeteners
    • Many dairy-free milk alternatives often contain a sweetener (such as rice syrup), which is added sugar your body simply does not need.
      Maintain control over your sugar intake by picking an unsweetened option.

 

  • Fats
    • Omega-6 fatty acids found in vegetable, nut and seed oils, are a common addition to packaged foods.
      Dairy-free milk alternatives are no exception and can contain oils such as sunflower oil. Consuming too many omega-6 fats in relation to omega-3 fats (found in fish) can lead to inflammation and damage in the body.
      As our diets are commonly deficient in omega-3 fats and too high in omega-6, it is best to avoid milk with added omega-6.

 

  • Locality
    • Nuts and grains are often grown overseas, creating a large amount of ‘food miles’ (and hence carbon emissions) before they reach your store.
      As dairy milk is often locally sourced, look for that dairy-free alternative made from Australian-grown ingredients. This ensures that going dairy-free does not increase your environmental impact unnecessarily.

If milk does come with some or all of the above issues, I would recommend avoiding it.

If you can find an organic, unsweetened milk that contains 3 or 4 ingredients (e.g. water, almonds, oil and sea salt), then you’ve likely found a good option.

Dairy-Free = Delicious

By now you’ve selected your dairy-free milk alternative and checked the ingredient labels.

To start enjoying the taste and benefits, here is a smoothie recipe that also includes dairy-free protein powder and pea protein.

Protein powder is a fantastic addition to a smoothie, as it gives you a slow-release energy source and balances your blood sugar levels. This provides you with steady energy levels.

For more on the power of protein, contact us here.

Banana Smoothie - Your Wellness Centre Naturopathy

Dreamy Dairy-Free Banana Smoothie

Serves 1

Ingredients:

  • 1 frozen banana
  • ½ tsp cinnamon
  • 1 tsp honey
  • 1 serve pea protein powder
  • 1 cup dairy-free milk
  • Ice (optional)

Method:

  1. Place all ingredients into a blender
  2. Blend together until combined
  3. Pour into a glass, top with extra cinnamon if desired
  4. Enjoy!

To Dairy or Not To Dairy?

Avoiding dairy has never been easier or tastier.

Some may be avoiding it due to an underlying issue in the body, such as poor digestive health, intolerance or allergy.

If you suffer from bloating, cramping, diarrhoea, or even skin issues that you think may be related to dairy, it may be worth seeing our Naturopaths to see why you’re reacting to it.

To get the Extra Guidance you need

Book here to speak with our Naturopath today!

 

 

 

 

Your Wellness Centre Naturopathy Melbourne

 

Zinc Food - Your Wellness Centre NaturopathyZinc, with all its important physiological uses, is a mineral many of us are unknowingly deficient in.

Sourced from oysters, beef, and turkey, it can also be found in trace amounts in beans, cashews, almonds, and pepitas (pumpkin seeds) to name a few, but due to the lack of zinc in the soil in Australia, it depends on where the produce is grown to how much it will contain.

Phytates in grains, legumes, and nuts can reduce its absorption, leaving many vegans and vegetarians in need of supplementation.

More than 300 enzymes utilise zinc to facilitate biological processes, such as protein and DNA synthesis, cell division, and signaling.

It is highly concentrated in the hippocampus, which controls homeostasis, so it is no wonder that it can affect so many aspects of the body.

What does Zinc do for you?

  1. Immune function
    Zinc helps activate T lymphocytes (T cells) which benefit immunity in two ways; controlling and regulating immune response and attacking infected or cancerous cells.
  2. Treating the common cold
    With its effects on immunity, it has been shown to reduce the severity and duration of colds when taken within the first 24 hours of symptoms being present.
  3. Wound healing
    By helping maintain the integrity of the skin and mucosal membranes, zinc reduces skin healing times and can reduce the recurrence of rashes, acne, and other integumentary conditions.
  4. Bandage Wound Healing - Your Wellness Centre NaturopathyAntioxidants and anti-inflammation to prevent chronic disease
    A well-known electron donor, zinc has the ability to reduce damage from free radicals and reduce the cascade of events leading to chronic inflammation, which is linked to many chronic diseases such as cardiovascular disease, age-related macular degeneration, Alzheimer’s, and Rheumatoid arthritis.
  5. Reproduction
    Zinc plays a key role in the male reproductive system; it is a key element of the quality of sperm and zinc status in men is ideally monitored up to 80 days prior to conception.
  6. Diarrhoea
    Zinc supplementation has been shown to be an effective treatment of diarrhoea and prevents future recurrences.
  7. Coping with stress
    During times of stress, and chronic stress states, the need for zinc increases as well as its elimination meaning the need for it in the diet or supplemented is increased.

What are some of the signs of Zinc deficiency?

With such a big role to play in so many facets of our health, it can be a difficult deficiency to identify.

Amongst some of the symptoms are:

  • Mood and Depression - Your Wellness Centre NaturopathyReduced or abnormal smell or taste
  • White spots or brittle nails, cracks and splits on fingertips
  • Poor appetite
  • Skin conditions; acne or eczema
  • Reduced or altered cognition; brain fog
  • Reduced mood, mild depression
  • Poor wound healing
  • Hair loss

What else can affect Zinc levels?

Other than reduced zinc consumption through dietary means, malabsorption and chronic illness such as diabetes, malignancy, liver disease, or sickle cell disease can reduce zinc levels. The consumption of alcohol in excess can lead to deficiency.

Taking prescribed diuretics increases the secretion of zinc and can aggravate zinc deficiency.

Can you have too much Zinc?

Excessive zinc can lead to toxicity, which causes adverse effects such as nausea, abdominal cramping, diarrhoea, and headaches.

Copper and iron levels may also be affected by the use of zinc supplementation or when consuming zinc-containing foods, it is recommended to consume separately from meals to reduce competition.

If you would like to know more about whether you’re suffering from a zinc deficiency, or if zinc is the right supplement for you, and more information about dose and interaction, contact our mental health Naturopath to discuss your options, call 9879 9596 and book an appointment today! 

 

Your Wellness Centre Naturopathy Melbourne

 

10 Symptoms Zinc Deficiency

Colds and Flu - Your Wellness Centre Naturopathy

A symptom of zinc deficiency is recurrent colds and flu.

If you experience any of the following symptoms, your zinc levels may be low:

  1. Recurrent colds, flu, and/or  infections
  2. Poor appetite
  3. Reduced sense of taste and/or smell
  4. Sluggish digestion
  5. Slow growth and development
  6. Slow healing
  7. Acne and other skin conditions
  8. Infertility
  9. Sugar  cravings
  10. Stress, anxiety, and depression 

Zinc is Essential For Health

Often zinc is recommended when you have a cold or flu. But, besides being extremely important for the immune system,  zinc plays a role in many other bodily functions. The adult body contains about 2.0 to 3.0 g of zinc, mostly stored inside your cells. Zinc’s many actions affect the health of your whole body.

Zinc Deficiencies are common

Many people are deficient in zinc. Inadequate dietary intake, increased physiological needs, or a diet high in sugar or alcohol and profuse sweating are common causes of zinc deficiency.

A Simple Taste Test

At Your Wellness Centre, we can do a simple taste test to see if you have a zinc deficiency. The test involves holding a zinc solution in your mouth for 10 seconds and assessing your taste response. The test relies on the presence of gustin, a zinc dependant enzyme. A lack of zinc reduces the activity of gustin, thus altering your taste perception.

What does Zinc do to the human body?

  • Zinc protects your cells from free radical damage by providing antioxidant defence.
  • Zinc supports healthy immunity
  • Improves appetite and digestive function.
  • Its ability to increase the healing rate of acne and wounds makes it indispensable for skin health.
  • It plays a key role in blood sugar metabolism, for better blood sugar control.
  • Zinc aids growth and development
  • It is an important nutrient during pregnancy for both mother and baby.
  • Zinc is also important for male health, fertility and sperm production, increasing sperm motility and concentration, therefore enhancing the chances of conception.
  • Zinc is found in high concentrations in the hippocampus area of the brain which controls thought and memory.
  • Recent research has shown zinc to be good for the brain, reducing stress and having a positive impact on mental function and mood.

Which Foods contain Zinc?

You can top up your zinc levels by increasing the intake of zinc­ rich foods:
Oysters are a rich source of zinc. If you are not a fan, then beef, lamb, toasted wheat germ, spinach, pumpkin seeds, nuts, dark chocolate, pork, chicken, beans, and mushrooms.

Zinc bisglycinate For Greater Absorption

If you have some of the deficiency signs described above, talk to Naturopaths at Your Wellness Centre about taking a highly absorbable zinc bisglycinate. With its enhanced cellular uptake, it increases the availability of zinc to your body. The one we recommend is also less likely to interact with other minerals, including copper, calcium, and iron. The more zinc your body can absorb,  the greater benefits it will deliver in improving your health.

Take the step toward a healthier you!
Call 9879 9596 and book an appointment today!

 

Your Wellness Centre Naturopathy Melbourne