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    Try-It Diet: Lactose-Free: A two-week healthy eating plan
    Try-It Diet: Lactose-Free: A two-week healthy eating plan
    Try-It Diet: Lactose-Free: A two-week healthy eating plan
    Ebook132 pages48 minutes

    Try-It Diet: Lactose-Free: A two-week healthy eating plan

    By Adams Media

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    About this ebook

    Think all diets have to be boring and bland? Think again. With Try-It Diet: Lactose-Free, you’ll get a taste for the nutritional plan without having to give up great tasting food like Strawberry Banana French Toast, Oven-Fried Sesame Chicken, and Seafood Risotto. Now the information you need to start eating healthy and living fully is right at your fingertips. And with two weeks worth of original menus complete with easy-to-follow recipes, you’ll be able to stick to the plan without being stuck eating the same thing every day. Go ahead and give it a try!
    LanguageEnglish
    PublisherSimon & Schuster
    Release dateDec 1, 2011
    ISBN9781440534812
    Try-It Diet: Lactose-Free: A two-week healthy eating plan
    Author

    Adams Media

    At Adams Media, we don’t just publish books—we craft experiences that matter to you. Whether you’re diving deep into spirituality, whipping up delights in the kitchen, or planning your personal finances, our diverse range of lifestyle books, decks, journals, and more is designed to feed your curiosity. The Adams team strives to publish content that celebrates readers where they are—and where they’re going.

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      Book preview

      Try-It Diet - Adams Media

      Try-It Diet: Lactose-Free

      A two-week healthy eating plan

      Adams Media, an imprint of Simon & Schuster, Inc.

      Avon, Massachusetts

      Contents

      Introduction

      Weekly Plans

      Strawberry Banana French Toast

      Tofu Lasagna

      Baked Sea Bass and Veggies

      Chocolate Layer Cake

      Cocoa Pancakes

      Ginger Garlic Stir Fry

      Sunflower Coconut Granola

      Spaghetti with Zucchini Sauce

      Peachy Breakfast Nog

      Mushroom Burgers

      Orange Biscotti

      Seafood Risotto

      Skillet Breakfast

      Tofu Chalupas

      Apple Banana Sandwich

      Grecian Shish Kabobs

      Fruity Yogurt Smoothie

      Quick Veggie Soup

      Fig Bars

      Oven-Fried Sesame Chicken

      Spinach Omelet

      Tuna and Raisin Coleslaw Pitas

      Healthy Homemade Granola

      Many-Bean Soup

      Buckwheat Pancakes

      Broccoli Walnut Stir Fry

      Spicy Chicken with Mango Sauce

      Frozen Peanut Butter Pie

      Fresh Mushroom Scramble

      Shepherd’s Pie

      Lentil Stew

      Peachy Tofu Ice Cream

      Deluxe Daybreak Smoothie

      Tofu Eggplant Gumbo

      Sesame Bars

      Sole and Veggies En Papillote

      Eggs En Cocotte with Tomato Sauce

      Easy Taco Salad

      Homemade Pretzels

      Baked Salmon with Buttered Thyme Potatoes

      Bran English Muffins

      Broccoli Cheese Stuffed Potatoes

      Cinnamon Raisin Oat Bars

      Herbed Lamb Chops

      German-Style Apple Pancakes

      Herb Cheesecake

      Lemon-Roasted Fruit

      Baked Lemon Pepper Chicken

      Breakfast Muffins

      Split Pea Soup

      Quick Granola Bars

      Paprika Yogurt Chicken

      Veggie Omelet

      Meat Loaf Pockets

      Turkey Black Bean Chili

      Banana Citrus Trifle

      Also Available

      Copyright Page

      Introduction

      A Try-It Diet is just that — a diet that you can try out for two weeks to see if it is a good fit for you. Keep in mind that not every diet is right for every person; please consult with your doctor before making radical changes to your diet.

      Lactose intolerance (LI) doesn’t necessarily mean you can’t have any foods with lactose in them, but there are certain foods you will want to avoid. For every high-lactose ingredient you need to cut from your diet, there are half a dozen tasty alternatives for you to enjoy. Look at your LI lifestyle as a challenge to sniff out the tastiest, healthiest foods.

      Many individuals are living in unnecessary discomfort, and simple diet changes could easily make a huge difference. There is no magic wand to cure LI and no medical procedure that will correct it. Your comfort zone in living with LI depends on what you put in your mouth.

      Lactose is a primary simple sugar found in milk and dairy. In order to digest lactose, the digestive enzyme lactase must be present in the small intestine. Lactase breaks down the milk sugar into two simpler forms of sugar, glucose and galactose, which allows absorption into the bloodstream.

      If there’s a shortage of lactase in the small intestine, lactose carries additional fluid as it moves down to the colon. Fermentation of lactose in the colon begins to take place, and gases form. (Think of the fermentation process of fine wines and champagne.) The gas bubbles can be very uncomfortable, causing gastrointestinal symptoms such as cramping, flatulence, nausea, diarrhea, and abdominal bloating.

      Symptoms can range from severe pain to mild discomfort, depending on each individual’s degree of lactase deficiency and the amount of lactose that’s been consumed. It’s common for symptoms to begin anywhere from thirty minutes to three hours after eating or drinking food containing lactose.

      A major key to your digestive comfort is being food label savvy. Read labels and look for the obvious lactose first. Naturally occurring lactose in milk is listed as sugar on the Nutrition Facts label on a milk carton but the ingredients section doesn’t list any added sugar.

      It’s important to look not only for milk and lactose among the contents, but also for such terms as whey, curds, buttermilk, malted milk, milk by-products, dry milk solids, nonfat dry milk powder, sour cream, and sweet cream, all of which contain lactose. It doesn’t have to be in the dairy section to contain lactose. Every product and brand varies. Just because you become accustomed to a particular brand you think is free of lactose, be sure to read the label periodically because ingredients do change.

      It just so happens that many of the foods LI individuals shy away from are

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