of people with lactose intolerance by race.
- 90-95% Oriental
- 15-25% Caucasian
- 70% African
- 50-55% Mexican
- 60% Jewish
- Up to 95% Native Americans
People with lactose intolerance can usually tolerate a few
ounces of milk at a setting, particularly when consumed with
other foods. Milk based products such as cheese, yogurt, ice
cream (limited amounts) are usually digested with no ill effects.
Other sources of calcium inlude spinach, artichokes, broccoli,
and canned fish, like salmon or jack mackerel (with small bone
bits in meat).
Milk Fat in Children's Milk
Children drinking low fat milk as their only milk source in
the three weeks prior to illness had five times the risk of a
doctor's visit for acute gastrointestinal illness as did children
who only drank whole milk during the same time period
Koopman JS, Turkisk VJ, Monto AS, Thompson FE, Isaacson
RE (1984). Milk fat and gastrointestinal illness. Am J Public
Health. 74(12), 1371-3.
Protein and Work Metabolism
A 4% higher work metabolism has been associated with a higher
protein intake (149 verses 76 grams per day) in a controlled
study of the effects of restricted protein on men working in
Morehouse LE, Augustus TM (1971), Physiology of exercise,
The C.V. Mosby Company, Saint Louis, 6th Ed, pg 209.
Alcohol's Health Benefits
a drink at night seems to have a benifitial effect on your heart
by raising HDL levels.
See exchange list
(lower page) for serving size.
- Women: 1 serving
- Men: Up to 2 servings
Dietary Intake Assessment Problems
- Under reporting of food
- Exact quantities using standardized units of measurements
are not recorded
- Description of food is not specific enough
- Temporary dietary changes only when recording food intake
- 3-5 day journal may not include special meals (eg: during
weekends, holidays, etc)
Balancing Dietary Acids
When we ingest a diet high in acid producing foods, our body
neutralizes the acids by means of several buffering systems.
According to Dr. John Berardi,
PhD, these systems may become overwhelmed over time. He explains
calcium from our bones
and glutamine from muscles are released to help neutralize these
acids. Dr. John Berardi recommends 2-3 servings of fruits and
vegetables at each meal to neutralize excessive acids. Other
supplemental buffers he mentions are glutamine,
creatine, and potassium
pH of production of certain classes of foods:
- Acid producing
- Meats and many refined carbohydrates
- Includes white flour, white rice, and sugar
- Base producing
- Fruits and vegetables
- Includes citrus fruits and tomatoes
- which are acidic outside the body