54 THE QUEENS COURIER • WELLNESS • MAY 17, 2018 FOR BREAKING NEWS VISIT WWW.QNS.COM
Dairy-free nutrition tips for the 65%
of people who are lactose intolerant
Do you love dairy, but usually regret
eating it shortly aft er it’s gone? Th at sour
stomach aft er drinking milk, munching
on cheese or eating ice cream is sometimes
called a dairy hangover. Th e culprit:
Lactose is a milk sugar. Infants have
special enzymes that break down lactose.
As people grow, the ability to digest
milk typically decreases because they lose
these enzymes. In fact, approximately 65
percent of the human population has a
reduced ability to digest milk and foods
made with milk aft er infancy, according
to the National Institutes of Health.
Symptoms of lactose intolerance
If you’ve had the following symptoms
aft er eating dairy products, you may be
• Abdominal cramping
If you or your children have these symptoms,
there are many things you can do.
First, talk with your doctor or nutritionist
about your health concerns. Second,
consider keeping a food journal of what
you eat and how it makes you feel. Th is
can help uncover trends and important
connections. Finally, research high-quality
dairy-free alternatives for you and your
Tips for going dairy-free
Adjusting to a low-dairy or dairy-free
diet might seem overwhelming. Th ere
are many dairy-free milk options on the
market, but it’s important to be a conscientious
shopper. Whereas most dairyfree
beverages use non-food fl avorings
and additives like carrageenan, all plantbased
Mooala products are made with
real ingredients, and are USDA-certifi ed
organic, Kosher and GMO-free.
Every Mooala product has 10 or
fewer grams of sugar per serving
and it can be found in approximately
1,500 retailers throughout the U.S.
Try Original Almondmilk and Vanilla
Bean Almondmilk for a creamy treat that
tastes surprisingly similar to milk. Nutfree
and soy-free Original Bananamilk is
also available to the estimated 5 million
Americans who are allergic to tree nuts.
Another concern for people cutting
dairy is vitamin D and calcium defi ciencies.
Fortunately, there are foods you can
add to your diet so you get these important
nutrients. Egg yolks, canned tuna and
almonds are good sources of vitamin D.
Spinach, kale, collards and white beans
are good sources of calcium. What’s more,
many common grocery store items are fortifi
ed with calcium and vitamin D as well,
such as breakfast cereals and orange juice.
Just look at the label for more information.
Th ere are plentiful options to eat well
and go dairy-free if you have lactose sensitivities.
Have fun exploring new recipes
that support your nutritional needs.
One that features many of these powerful
dairy-free foods is a tasty smoothie you
can whip up in just minutes:
• 1 deseeded grapefruit
• 1 sweet apple
• 2 handfuls of spinach
• 1 frozen banana
• 1 handful of ice
• 1/2 cup Mooala’s Original Bananamilk
• Dash of fresh ginger
Place ingredients in blender, then puree
until you’ve reached your desired consistency.
How to eat more protein and improve athletic performance
Whether competing recreationally, at
an amateur level or professionally in front
of the world, proper nutrition is a key
component of any athlete’s performance.
A variety of nutrients come into consideration,
but one seems to get the highest
level of attention: protein.
Because protein helps build and maintain
muscle and body tissue, it’s important
for active individuals to eat enough.
Snacking on protein-rich foods and eating
meals packed with protein can help
support an athlete’s physical wellness so
they can reach their goals.
Here are a few recommended practices
for athletes to lead the pack with their
Pre-workout fuel for sustained energy:
Before practice or a workout, load up
on whole grains and protein with hardboiled
eggs and a granola bar to keep you
fueled longer. A nutritional powerhouse
with only 70 calories, one large egg contains
6 grams of high-quality protein and
nine essential amino acids. Remember,
your muscles rely on mainly carbohydrates,
but also protein for sustained
energy during activity.
Recovery and repair post-workout:
Aft er physical activity, include eggs
and other protein-packed foods in a
post-workout sandwich or wrap to help
your recovery. Research indicates eating
a mix of carbs and protein - ideally about
20-30 grams of protein - has been shown
to promote muscle repair and optimal
Not only are eggs delicious, nutritious
and versatile, they are also one of the
most aff ordable sources of high-quality
protein. Th is makes it easy for athletes to
maintain an optimal diet that is heavy on
the results and light on their wallets.
Previous misconceptions had many
people just eating egg whites, but today
eating the yolk off ers loads of nutritional
benefi ts. Th at’s because the yolk contains
more than 40 percent of the protein in an
egg and most of the egg’s nutrients, like
choline, vitamin B12 and selenium.
Want to fuel yourself to be the best you
can be? Th e Incredible Egg has a collection
of protein-packed egg recipes to help
you get inspired. For athletes always on
the go, there are also quick and easy egg
recipes to please any palate. For example:
Microwave Cheese & Pepper
Coff ee Cup Scramble
2 eggs2 tablespoons milk2 tablespoons
cheddar cheese1 tablespoon chopped
tomato1 teaspoon minced pickled jalapeño
pepperPinch each salt and pepper
Directions: Whisk together eggs, milk,
cheese, tomato, jalapeño, salt and pepper.
Pour into well-greased, 12-ounce microwave
safe mug. Microwave on High
for 30 seconds, then stir. Microwave
for 70 to 80 seconds or until eggs are
puff ed and set.For more information
and egg recipes fi t for any athlete, visit