THE ARMY HEALTH BLOG

Friday, January 19, 2018

Non-Dairy Milk

Cow’s milk has been the long-reigning star of the milk world, but in recent years some other non-dairy alternatives have come to challenge the throne. 

While cow’s milk is a great source of protein and vitamin D, it can also vary widely in fat, calorie, and carb content depending on whether you’re using whole, fat free or anything in between. Additionally, milk may not be an option for those with certain types of food allergies. Enter: non-dairy milk.

Almond milk is the most well-known of the non-dairy alternatives, but it has met with some small criticism for the fact that it takes 23 gallons of water to produce an ounce of almonds. If you’re looking for a different nut-based milk, cashew milk and hazelnut milk will give you a similarly nutty flavor that works well in recipes and as a coffee creamer. However, nut-based milk substitutes are often high in calories and fat, and low in protein. These are also a no-go for anyone with nut-based food allergies. Coconut milk is nut-free, light and creamy, and low in calories, but it’s also low in protein. There are also many less well-known dairy substitutes such as Hemp Milk (made of the hemp seed) and Flax Milk, both of which are full of heart-healthy omega-3 fatty acids. Rice milk can be substituted 1:1 with cow’s milk in many recipes, and is the best option if you have any food allergies or are vegan. Unfortunately, rice milk has no protein and can contain lots of sugar if you don’t buy it unsweetened. Soy milk, on the other hand, has high protein and less fat than other milk substitutes, but its chalky taste and texture make some people reluctant to make the switch. Finally, a new up and comer on the scene is Quinoa milk. While it might be hard to find, it can also be substituted 1:1 in many recipes; it’s also gluten free, dairy free, and vegan. Make sure to watch the calorie count, though – quinoa milk has a higher sugar and calorie count than some other milks on the list, though still lower than cow’s milk.

There are a number of dairy-free alternatives to cow’s milk out there, and they each come with their own pros and cons. While this can be overwhelming, it’s good to consider what you’re looking for in your milk before you purchase. Are you looking for an alternative with lower carbs, fat, or calories? Are you looking for something with a protein punch? How about something that works well in recipes, or something that avoids food allergies? Check out the info-graphic above for more information on your options, and get started on choosing which milk is best for you.


Thursday, January 11, 2018

News Roundup: New Year

With 2018 underway, many people's New Year's Resolutions focus around improving health and well-being. 

Unfortunately, although many people start strong, by the time the next New Year rolls they’re back to the same resolution. Burn out on your resolution is as frequent as it is frustrating. 

This week’s news roundup focuses on ways to set (and keep!) realistic resolutions, while also making sure you don’t let the challenge of maintaining a resolution keep you from trying.

How to make a New Year’s resolution that will actually work. THE WASHINGTON POST. “The most common mistakes people make are a mix of the following: 1. Their goals are extreme and lead to an unsustainable plan. 2. They set a lofty resolution without making a plan to create the new behaviors they will need to carry it out. 3. They act because someone is nagging at them, or they feel they ought to make a resolution but don’t really want to.”

New Year’s resolutions: How do you make one you will keep? BBC NEWS. “There is evidence that humans are driven by "loss aversion" - that is, we are more motivated to recover loss than we are to win gains. Framing a resolution as recovering something lost - whether that's an old hobby or a former level of fitness - may be more effective than looking to gain an ability or appearance, for example.”

How Achievable the 6 Most Common New Year’s Resolutions Really Are. HUFFINGTON POST. “Most people want to go from not taking any action to immediate results, which is unrealistic. Good habits are best built upon one another in small, easily achievable steps”

The Only Way to Keep Your Resolutions. THE NEW YORK TIMES. “If using willpower to keep your nose to the grindstone feels like a struggle, that’s because it is. Your mind is fighting against itself. It’s trying to convince, cajole and, if that fails, suppress a desire for immediate pleasure. Given self-control’s importance for success, it seems as if evolution should have provided us with a tool for it that was less excruciating to use.”

Why I Don’t Feel Bad About Already Breaking My New Year’s Resolution. TIME. “Instead of confining yourself to a certain set of 365 days, focus on working on your goal whenever you can, whether that’s in January or the third week in July. There’s no wrong time to start making yourself a better, healthier person.”


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