Connect with us

Exercise Programs

A Guide to Eating a Dairy-Free Diet



Drink milk? Paleos pass on it. So do vegans, of course, as do some vegetarians. And those who abide by “clean eating” guidelines are dairy-free as well.

But why would someone ever want to consider a dairy-free diet? (What? No ice cream??) Are there benefits to going dairy-free?

Before we get there, it’s important to note that not everyone needs to go dairy free. For many people, dairy is perfectly fine as part of a healthy diet. Dairy can provide a lean source of protein, such as reduced-fat, unsweetened plain Greek yogurt (2%).

Dairy is also a good source of calcium and vitamin D, which many people lack in adequate amounts in their diet. Fermented dairy products are also a good source of probiotics, which are beneficial for gut health.

But if you are considering saying bye-bye to Brie, let’s look at the benefits and pitfalls of removing dairy from your diet — and talk to experts about what you need to know before you go on a no-dairy diet.

What Is a Dairy-Free Diet?

A dairy-free diet is one that omits milk and all related products — from butter and ghee to milk, yogurt, and cheese. It would also exclude casein and whey proteins.

The motivation to adopt a dairy-free diet could be related to health, ethics, the environment, culture, or a particular way of eating, like the Paleo diet.

Here are some other foods to avoid on a dairy-free diet (and what not to eat when you’re lactose intolerant):


cream half-and-half ice cream kefir milk chocolate sour cream goat and sheep milk dairy products (sometimes, depending on the individual)

If you’re avoiding dairy, you will want to inquire about the ingredients in baked goods and read the labels of processed and packaged foods like dips, sauces, and soups.

At restaurants, dishes may contain butter or cream, so be sure to let your server know if you’re not eating dairy.

Is a Dairy-Free Diet Right for You?

There are plenty of reasons you might want to find out whether a dairy-free diet is right for you. It may be that you don’t like it or you grew up in a culture where milk isn’t commonly consumed. Or perhaps you’re a vegan who avoids all animal products for ethical or environmental reasons.

You could be among those affected by lactose intolerance, the inability to process the natural sugar in milk and other dairy products, or you could have an allergy to milk or milk protein. And, there’s also the processing and production of milk and dairy — some dairy-free dieters are trying to avoid the growth hormones often found in conventional dairy products.

“There’s been growing discussion around the hormones in and pasteurization of dairy products and how they alter our milk and milk products,” says Lauren Minchen, R.D.N. (Did you know that organic milk contains 50 percent more omega-3s than conventional milk?)

Whatever our reasons for going dairy-free, there are more people skipping their morning milk, according to the US Department of Agriculture. We collectively drank 6 percent less milk in 2016 than we did in 2015, and in 2010, the USDA released a report that found the number of individuals drinking milk had “decreased significantly” since the late 1970s.

Meanwhile, dairy-free milk alternatives continued to gain traction, with almond milk leading the way, according to Nielsen’s 2015 Global Health and Wellness survey.


What Are the Benefits of a Dairy-Free Diet?

The benefits of a dairy-free diet will depend on your reasons for going dairy-free. If your reasons are environmental, the benefits may be intangible, for example. Minchen shares that she recommends a dairy-free diet to clients working with skin and digestive health. Weight loss is another common reason to follow a dairy-free diet plan.

Dairy and Acne

When it comes to the connection between dairy and noncystic acne, most of the research is on teens. A 2005 article in the Journal of the American Academy of Dermatology used data from the Nurses Health II study of over 47,000 women to retrospectively examine the connection. They did find “a positive association” between acne and dairy consumption.

But according to a 2010 literature review in the Journal of the American Academy of Dermatology, “[d]airy ingestion appears to be weakly associated with acne.” Those researchers instead stressed the connection to diet, suggesting further study was needed on omega-3 fatty acids, antioxidants, zinc, vitamin A, and fiber.

So why would dairy be connected to noncystic acne? It could be the presence of bioactive molecules (including hormones) in dairy products, says Krista Haynes, R.D., C.S.S.D., and nutrition manager at Beachbody.

“While the exact mechanism is still unknown, there are hypotheses, mainly around hormones found in milk,” she says. “There’s really no such thing as ‘hormone-free’ milk. Dairy has several hormones in it, including insulin-like growth factor (IGF-1) and androgens, which can contribute to sebaceous gland activity and hence acne. In addition, some speculate there’s a link between lactose and insulin spikes and acne.”

Dairy and Weight Loss

The big question most people have is “will giving up dairy help me lose weight?” There’s no doubt that triple-cream Camembert, ice cream, and whipped cream are treat foods. Other dairy foods like 2 percent cottage cheese and light ricotta are considered protein sources, even in Portion Fix. So is there a connection between dairy and weight loss?


Yes, but the answer is not clear-cut. While many experts and studies say we should save high-fat dairy products for special occasions or swap them for lower-fat versions, some research suggests you can have your higher-protein, moderate-fat dairy and lose weight, too.

One 2009 study published in the British Journal of Nutrition found that subjects who ate a cheesy snack before lunch ate less at their midday meal and throughout the rest of the day. However, this was a small study of just 27 normal-weight women.

Before you reach for the string cheese, consider a 2012 meta-analysis in the American Journal of Clinical Nutrition. In examining 29 randomized controlled trials, researchers found that consuming dairy was linked to weight loss when subjects also cut calories or when they followed a diet for a year or less. When they had free rein over their food choices or followed a diet for over a year, the opposite effect was observed.

Dairy and Digestion

If a food doesn’t sit well with you, you’ll likely avoid it, and the same goes for dairy. Some people report occasional digestive complaints after eating dairy, including occasional bloating and gas, sometimes related to lactose intolerance.

As with any health issue, you should discuss your concerns with your doctor or a trained health-care professional.

Lactose intolerance means that an enzyme (lactase) needed to break down lactose (milk sugar) is missing. This is quite common. “In most human populations, lactase activity decreases during mid-childhood (about five years of age), resulting in low levels from that age onwards,” says Haynes. “Lactose intolerance is most common in East Asian adults — less than 10 percent of this group can break down lactose.”

What Can You Eat Instead of Dairy?

If you’ve given up milk or are considering it, you’ll need to know what you can eat instead of dairy. In some cases, such as cheese on top of a salad or a dollop of sour cream on tacos, you can skip it. But what about milk and butter in recipes or Greek yogurt as a protein source?


“There are so many options these days, including coconut, almond, hemp, soy, rice, and quinoa alternatives,” says Minchen. There’s also vegan Shakeology for your daily shakes, nutritional yeast to add a rich cheesiness, and even vegan cashew queso sauce. You can also make your own homemade almond milk.

Just keep in mind that the nutrition content of non-dairy alternatives may not be the same as the dairy version. For example, almond milk yogurt doesn’t have much protein, so it’s not a good swap for Greek yogurt as a protein source.

And rice milk may not have the calcium of skim milk, so you may want to find a fortified version instead.

“For cheese and sour cream, I love guacamole or hummus as a substitute (which are creamy and rich without the milk),” says Minchen. “For milk, I love unsweetened almond milk, coconut milk, hemp milk, rice milk, or organic soy milk. And for yogurt, almond and coconut yogurts have improved in flavor — just watch the sugar!”

You may also consider cutting back on dairy. “Something else we will work toward is determining how much dairy they can tolerate,” says Minchen. Some of her clients can comfortably enjoy dairy a couple of times per week, so she occasionally includes dairy in their meals “to make the plan more sustainable and enjoyable.”

What About Calcium on a Dairy-Free Diet?

When you think of the benefits of milk, bone health likely comes to mind. What about calcium on a dairy-free diet? If you’re not drinking milk or eating dairy, how can you ensure you’re getting enough calcium? After all, calcium is an important nutrient for our hearts as well as our musculoskeletal system and our nervous system.

“This abundant mineral is highly regulated in the body, which means that if you don’t consume enough through your diet, calcium is leached from your bones to maintain constant concentrations so that these bodily functions can happen,” says Haynes. “Therefore, it’s imperative to get enough to meet your daily needs.”

While up to two-thirds of the calcium in Western diets comes from dairy products, there are plenty of other sources. Dairy-free calcium sources include beans and dark leafy greens as well as calcium-fortified foods like almond milk (check the label to see if it’s fortified) or calcium-set tofu.

“Dairy is rich in calcium, potassium, and magnesium,” says Minchen, so replacing dairy with lots of dark leafy greens, broccoli, sunflower and pumpkin seeds, and organic soybeans (all foods that are rich in the same nutrients) “can be helpful in ensuring that you aren’t missing out on vital nutrients,” she says.


The Bottom Line

You may opt to go dairy-free for a number of reasons. The benefits of a dairy-free diet may be personal or could include skin and digestive health or weight loss.

If you are dairy-free, read labels and seek out healthy alternatives. (If you want to include dairy in your “everything in moderation” diet, that’s OK, too.)

Exercise Programs

Gym Equipments For Home – Basic Workout Equipment For Home Use



The multifunctional home gym set is the ultimate solution to your fitness needs. It comes with all the necessary equipment you need to exercise at home, including weight plates (PVC rigid shells filled with concrete), a 4 ft. long plain rod, and two fourteen inch dumbbells. It will help you strengthen your entire body while giving you a total-body workout. There are many benefits of owning a home gym set.

The most attractive feature of this home gym is its ease of use and portability. It can be used by multiple people at the same time. Because of its multi-user capacity, this home gym is worth the price. The gym equipments are easily assembled and can be installed by oneself. The prices are reasonable as well. Some gym equipments come with free accessories, such as a sweat belt, a skipping rope, and a bag.

For those who don't have a lot of space, a multi-functional home gym may be your best option. It can fit in about 16 square feet of space, and supports over twenty-five different exercises. Some of the most popular exercises are leg extension, bicep curl, and arm curl. You can even use it to train your entire family. Whether you're trying to lose weight or tone your body, you'll find the right home gym equipment for you.

The exercise machines you choose should also be comfortable for you to use. If you're not comfortable with an exercise machine, you might lose interest and quit your workouts early. Be sure to test out several different positions before you make a decision. You may want to consider a gym equipments for home set that has ergonomic designs for a variety of different body types. You can then compare the prices from different places to find the best deal.

The TRX All-in-One System is a versatile piece of exercise equipment that allows you to perform a variety of upper and lower-body exercises. Installed on a door, it can help you exercise even if you don't have much space. You can also make your own workout machines using simple equipments. All you need are some resistance loop bands, a bar, and a step platform.

A home gym set is a great choice for busy people who want to do their exercises from the comfort of their own home. Choosing a home gym set will give you the flexibility and the freedom to work out whenever you want. This option is both affordable and convenient. You can choose a machine that meets your needs and fits in your home. There are many different options available, so don't get overwhelmed. Make sure to seek professional help when buying a home gym set.

The size and design of a home gym set are crucial factors when choosing one. Consider the space available and the size and weight of the machine before purchasing. Some gyms are simple, single station machines that are suitable for beginners and professionals alike. Single station machines are also affordable and widely available, so don't be afraid to buy one. However, it's best to avoid the single-station gyms and opt for multi-station home gyms that will allow you to exercise more muscles at once.

Did you miss our previous article…

Continue Reading

Exercise Programs

Celebrity Workout Secrets



If you're looking for the latest celeb workout routine, you've come to the right place. From Madonna to Cameron Diaz, there are plenty of celebrity workouts that can help you get in shape. But which one should you try? In this article, we've compiled a list of some of our favorite celebrity workouts. Try out these exercises and see how they can help you get in shape, too! Whether you're an amateur fitness freak or a fitness nut, there's an exercise routine for you.

A celebrity workout routine can be deeply entertaining or creepy, depending on the type of celebrity and the specific role they play. While celebrities have several benefits over regular people, such as flexible schedules, access to personal trainers, and genetics, they still have to put in time and effort to stay fit. Despite their seemingly perfect bodies, even the most popular celebrities have to work out regularly to keep them in shape and stay healthy. In addition to sticking to their workout regimen, celebrities must also make sure they eat well and stretch regularly to prevent injury.

Some celebrities also prefer to do their workouts with a partner. Victoria Beckham and husband David Beckham love to work out together. Gabrielle Union and Dwyane Wade have filmed a workout together during the upcoming coronavirus pandemic to motivate others. Lea Michele is another celeb workout enthusiast, taking part in a popular cycling class with fellow celeb Becca Tobin. These celebrities are just a few of the many celebrities who swear by their own workout routines.

If you want to try a celebrity workout without paying the expensive price tag, you can check out Barry's Bootcamp. This popular fitness studio first opened its doors in California in 1998 and has since expanded to multiple locations in the US, Norway, and England. Its calorie-burning routines combine cardio, strength training, and resistance bands. These celebrities are all famous for working out hard, and their workouts have been featured on countless TV shows, websites, and apps.

Hollywood actors also need to look the part. As much as memorizing lines and delivering them with gusto, they need to look the part. Celebrity workouts can be a great way to get in shape and feel good about yourself! Try out one of these celebrity workouts today! Your body will thank you! So don't be afraid to try out the workout regime that is right for you! They all have great bodies, so why not follow them?

Hip-shaking Bollywood dance classes are another great way to get into shape. Many celebs enjoy this fun workout! Beyonce and Rihanna are fans of the pop-inspired dance routine, and both are known to work their abs in this way. Beyonce even takes belly dancing classes. You can get in shape like them in a short amount of time. And remember, they don't stop working out even when they're not on stage.

Did you miss our previous article…

Continue Reading

Exercise Programs

What Is Pvolve Reviews? – Choosing the Best Exercise Balls



Exercise balls are a versatile piece of gym equipment. They can be used for light workouts or as desk chairs. Choose the size according to your height. People below five feet should choose the smaller version, while people over six feet should choose the larger ones. The height of your desk can also be a factor in selecting the appropriate size. Ideally, the ball should be between five and seven inches high, depending on your height. Listed below are some tips for choosing the best exercise ball for you.

A durable and affordable exercise ball is the Wacces Fitness and Exercise Ball. It is made of heavy-duty PVC and ships with an instruction manual. The Relin ball is rated for 2,000 pounds. It can be used for most bodyweight exercises. It comes with a two-year warranty, making it an excellent choice. It also comes with anti-slip stripes. Choosing the best exercise ball depends on your budget, goals, and personal preferences.

For a more challenging workout, check out the REP Fitness V2 Slam Ball. This ball allows you to work your arms and core while ensuring comfort and stability. It also has waterproof service for added safety. You can find a variety of different sizes and weights to suit your needs. When comparing exercise balls, make sure you look for a ball that will accommodate your workout needs. And remember that there are a number of different types available on the market, so make sure you read the reviews before making a purchase.

Another important factor is the weight capacity of the exercise ball. While the static weight capacity of an exercise ball is around 2,000 pounds, its actual weight capacity is usually 250 to 300 pounds. However, you should make sure that the exercise ball you buy is heavy enough to offer resistance without compromising your balance. If you want to buy a yoga ball, make sure you choose one with a higher weight capacity. You can also buy a smaller ball if you want to do yoga exercises on it.

Pregnant women should look for a pregnancy-specific exercise ball. These pregnancy-friendly exercise balls are made for women of all shapes and sizes. The pregnancy ball also comes with a DVD that features trainer-led exercises. And since they're shaped to accommodate the growing baby inside, it's a safe option for working out while pregnant. With the correct weight capacity, the baby will be safe, and you will enjoy a lifetime of fun workouts.

An exercise ball that's heavy enough to support 2000 pounds can also be durable and versatile. These balls allow for cross-training and can strengthen muscles and joints. For beginners, physio balls can be dangerous, and they're best used with an instructor. But they're not for everyone. You need to find the right exercise ball for you. The above tips will help you decide which one to buy. There are plenty of exercise balls on the market, so take your time in your search.

Did you miss our previous article…

Continue Reading