Yes, LI People Can Drink Milk Too

Celebrate the Lactose Intolerance Awareness Month by learning new ways in which you can incorporate diary products into your diet.

Some people believe that being lactose intolerant is synonym of having a milk allergy. Others consider that, if you suffer from this, you can no longer eat dairy products for the rest of your life. However, none if these is true. The Dairy Makes Sense website ( clearly differentiates lactose intolerance (LI) from a milk allergy. To be lactose intolerant means that your body cannot properly process an amount of lactose greater than the body’s ability to digest and absorb it, cause gastrointestinal disturbances following the intake of lactose. A milk allergy, on the other hand, is an adverse immune reaction to one or more dairy products.

If you suffer from allergy, you cannot longer eat or drink the product that is causing you the allergy; whereas if you are lactose intolerant, you can learn the adequate amounts of dairy products you can eat or drink without exceeding what your body can process and absorb. Current research has revealed that many lactose intolerant people can consume small amounts of milk, yogurt with live and active cultures, natural cheeses, and lactose-free dairy foods.

If you have been diagnosed as lactose intolerant, it becomes important that you know that you can consume dairy products in small quantities. Lactose intolerant people that avoid dairy foods consume insufficient amounts of calcium and vitamin D that the body needs to function properly. As a result, people who don’t consume dairy are more prone to suffer from osteoporosis and other adverse outcomes, according to a research published by the Dairy Council Digest (

In 2012, the National Digestive Diseases Information revealed that almost one-third of the American population (33%) is lactose intolerant. The majority of them don’t know that being lactose intolerant doesn’t mean avoiding all types of dairy products. The Lactose Intolerance Awareness Month was established to inform the community what lactose intolerance is and what is not, as well as provide up-to-date research of the dairy products and amounts people can consume to live a normal life. Let’s start promoting this Month by becoming aware of this issue and learn new tips on how to deal with it so you can help yourself, a family member, a friend, or someone you care about.

Have a Healthier Super Bowl

When you think about Super Bowl meals, what snacks come to your mind? Perhaps your answer is chicken wings or nachos. Although both of them are delicious, you don’t even want to imagine the amount of calories each of these snacks has. One serving of nachos can add up to more than 550 calories, while a serving of chicken wings packs can add up to 440 calories. It is not about eating just veggies and drinking water while watching the Super Bowl game; it is about making better choices of what goes into your mouth.

Rachel Berman, blogger from the Huffington Post, suggests some tips so you and your friends can enjoy tasty snacks without gaining unwanted pounds:

Avoid Saturated Fat

Consuming large amounts of saturated fats can raise your cholesterol levels, as well as cause heart disease. To avoid this, look for reduced-fat food in the grocery store that will allow you make healthier nachos and chicken wings. For instance, you can reduce the amount of meat and add more beans to a chili recipe, look for reduced-fat cheese, and replace the sour cream for Geek yogurt when preparing nachos. Similarly, you can make a healthier version of chicken wings by baking chicken tenders seasoned with your favorite spices.

 Avoid Refined Carbohydrates

Instead of buying the common tortilla chips you use to make nachos, try using whole-wheat pitas cut in slices and lightly toasted in the oven. According to the Whole Grains Council website, if you eat whole grains instead of refined grains you may lower the risk of many chronic diseases such as diabetes, strokes, and heart disease.

Avoid Excess

If you are like many of us, you don’t conceive watching the Super Bowl without drinking beer. Of course, beer is synonym of celebration and having a good time with friends. However, if you drink to excess, you may gain some unwanted pounds because of the amount of calories each beer has and the mindless munching. Berman suggests to keep track of how much you drink and to stay away from the soda as much as you can. Also, be careful with the portions you serve to you and your guests.


New Orleans Po’ Boy

In our last post, we encouraged you to prepare the Spicy Maryland Crab Dip so you could serve it as an appetizer for your family and friends while watching the upcoming Super Bowl game. But if you want to make your stomach happy, you will also need to cook a tasteful main course. Since the Super Bowl game will take place in New Orleans, why not celebrate it by enjoying one of New Orleans most traditional dishes? In just 30 minutes, you will be able to taste a real flavorful New Orleans dish by preparing a Chicken Po’ Boy from


  • 12 ounces skinless, boneless, chicken breasts, cut into 3/4 inch cubes
  • 1/4 cup dried bread crumbs
  • 2 tablespoons unsalted butter
  • salt and freshly ground black pepper
  • 1 loaf (8 ounce size) Italian bread split in half vertically
  • 4 tablespoons tartar sauce, recipe follows
  • 2 cups (4 ounces) shredded iceberg lettuce
  • 8 ounces ripe tomatoes, cut into 1/4 inch slices

Ingredients for the Tartar Sauce:

  • 1 scallion (green onion) trimmed of 2 inches of green
  • 1 small sour dill pickle
  • 1/4 cup (packed) washed parsley leaves
  • 2 cups mayonnaise, low fat or regular
  • 1 teaspoon Creole or Dijon mustard
  • salt to taste
  • 1/8 teaspoon cayenne pepper


  1. Dredge the chicken in bread crumbs. In a large skillet heat the butter. When the foaming subsides, brown the chicken on all sides for about 10 minutes or until cooked through. Season to taste with salt and pepper.
  2. While the chicken is cooking, slice the bread in half vertically and then in half again horizontally and pull out all of the soft bread crumbs to create boat-like shells.
  3. Spread each “bread boat” with tartar sauce, top with chicken nuggets, then with shredded lettuce and tomato slices. Slice each piece in half again.

*TARTAR SAUCE: In a food processor or blender mince the scallion, pickle and parsley, then puree with mayonnaise and mustard and season with salt and cayenne pepper.

Super Bowl’s Spicy Crab Dip

The most expected game of the year is getting closer with each day that goes by. On Sunday, February 3, most of us will take a break from our busy schedules to watch the Baltimore Ravens play with the San Francisco 49ers at the Mercedes-Benz Superdome in New Orleans, Louisiana. This will be a time not only to socialize and enjoy sports, but also taste delicious meals that you can prepare for you and your family. Let’s get ready and learn how to do a delicious spicy Maryland Crab Dip from that every Super Bowl lover can’t resist:


  • 1 (8 ounce) package cream cheese, softened
  • ½ cup sour cream
  • 2 tablespoons mayonnaise
  • 1 ½ tablespoons lemon juice
  • 2 teaspoons Worcestershire sauce
  • 1 teaspoon dry mustard
  • Garlic powder to taste
  • ½ cup shredded Cheddar cheese
  • ¾ pound fresh crabmeat
  • 3 dashes hot sauce
  • Old Bay Seasoning TM to taste


  1. Preheat oven to 325 degrees F (165 degrees C). Lightly grease a 1 quart baking dish.
  2. In a medium bowl, mix cream cheese, sour cream, mayonnaise, lemon juice, Worcestershire sauce, dry mustard, garlic powder and about 2 tablespoons of the Cheddar cheese. Fold in crabmeat, hot sauce and 2 tablespoons seafood seasoning.
  3. Transfer the mixture to the prepared baking dish. Top with remaining Cheddar cheese and seafood seasoning. Bake in the preheated oven 30 minutes, or until bubbly and lightly browned.

To make this meal you will need to dedicate 15 minutes for the preparation and 30 minutes for the cooking.

Less Food Ads, Healthier Kids

Obesity has become a major concern in the US. A total of 16.9 percent of children age 2 to 19 are obese, according to a report published in 2012 by the Centers for Disease Control and Prevention (CDC). As stated on the Charity Sub website, 1 in 5 children age 6 to 11 are obese. These alarming numbers have caught the food industry’s attention and now many food firms have decided to limit their TV ads to reduce obesity in children.

The Federal Trade Commission (FTC) has been encouraging food companies to “make further progress in using its marketing ingenuity and product portfolio to address childhood obesity.” As a result, most of the major food and beverage companies that advertise to children have joined the Children’s Food and Beverage Advertising Initiative (CFBAI), which encourages the food industry to promote healthier dietary choices and healthy lifestyles.

As food ads have decreased, children and teens have increased the number of occasions in which they eat healthier foods and their daily total intake of necessary nutrients like calcium. However, the best way to make sure that your kid is eating healthy food is by controlling what he or she has for breakfast, lunch, and dinner. In other words, if you dedicate some time to eat at home with your family at least once a day you will make sure that your children are eating the adequate amount of nutrients and vitamins they need to stay healthy. This is, in our opinion, the best way to fight back against obesity.

As parents, we want what is best for our kids. The food industry has started to take some steps in order to reduce those alarming numbers of obese children in America. So the question is, what are you doing as a parent?

Technological Moms in the Kitchen

Turn your TV on and log on to the Internet. It is time to take advantage of the different media platforms to learn new recipes and benefits of eating at home in a faster way.

The media is constantly evolving. Not only companies are taking advantage of this phenomenon, but also individuals who want to be informed without wasting a second of their time. Moms aren’t the exception. They want to learn new recipes and the benefits of a particular food by doing just one click on the mouse.

A study conducted by Fleishman-Hillard and, which surveyed more than 1,000 moms, discovered that ninety-six percent of American mothers have planned to make changes to their food buying habits in 2013. Three-fourths of the moms that were surveyed believe that technology is a tool one must use when being in the kitchen. According to the study, sites such as, Pinterest, and are the most used by moms when cooking. Besides this, several food companies are also creating mobile apps to make the cooking job easier.

Additionally, moms also want to learn new ways to prepare food by watching food-based programs and reading online food magazines. Based in the study mentioned above, around three-quarters of moms are watching food programs on TV and reading food media Web sites. Also, many moms have signed up for food brand emails to learn more about everyday meal preparation.  Besides learning how to prepare new and delicious dishes online, moms are also reading more information regarding food labels and looking for healthier ingredients on the products they buy.

If you want to become a technological mom and save a lot of time learning how to prepare exquisite and healthy dishes, visit our website We provide you a list of helpful resources and up-to-date information about the benefits of eating at home.