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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

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

132 pagine
48 minuti
Dec 1, 2011


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!
Dec 1, 2011

Informazioni sull'autore

Adams Media provides helpful, funny, and inspiring books on a wide variety of topics, so no matter who you are, we’ve got you covered. Our editors are just like you—living, loving, and learning every day. Our personal experiences and expertise in our given book categories allow us to bring you some of the best content on the market—from parenting to relationships, to the paranormal, cooking, and humor—we cover what you care about.

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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



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


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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