fbpx

Podcast Episode 33 – How to Encourage Kids to Eat More Plants

Child reaching for strawberries

Eating as many plants as possible is a good habit to have. Starting the habit of eating more plants at a young age is truly a great way to a healthy lifestyle. Do you have a child that you would like to encourage this way? Listen in on Patryce and Shonda’s conversation to discover some helpful tips.

We want to come alongside you, as well, as we all continue moving toward a positive direction to support our healthy lifestyles. If there are any specific ways that we can be of assistance, please contact us through our contact form or send a verbal message through Speakpipe.

OTHER WAYS TO SUBSCRIBE AND LISTEN:
iTunes Logo Breaker Logo Google Podcasts Logo OverCast Podcasts Logo Pocket Casts Logo Radio Public Podcasts Logo Spotify Logo RSS Feed Logo Anchor

We invite you to listen and share your perspectives with us too. Send us a recorded message through Speakpipe. We may use your message in an upcoming episode, therefore, please leave your name if you would like it to be noted during the podcast. Leave an email address if you would like a personal response or feel free to use the contact form.

SHOW NOTES:

Also available on YouTube:

Episode 33 Encourage Kids to Eat More Plants

[00:00:00] Yeah, good morning. It's morning for us. Hi Patryce. Good morning. Hi Shonda. How are you? Oh, I'm doing well. Excellent. I'm excited about our topic today. Yeah. Yeah. What are we talking about today? We are talking about how to introduce kids to a more plant-based diet, which is exciting. And although our kids are grown, we can still encourage them.

[00:00:28] And wow. I can just like, this is good information, so I'm glad we're talking about it. Yeah, me too. Yeah. I hope everyone finds it helpful, no matter what age or stage their children are, or, you know, influence, uh, a neighbor, uh, even, you know, grandchild, um, just a friend, niece and nephews. Now that you mentioned it.

[00:00:50] You're right there. My cousin. Yeah, she, she's been influenced by... my nine-year-old second cousin. So you're right. We can still continue to encourage people. Okay. So we, we came up with some practical ways to implement these ideas. Yeah, you know we are all about practicality. And, uh, one of them is starting with your shopping for food.

[00:01:18] So often kids go with us to the grocery store. So why not make it an opportunity to introduce them to more plants? Right. Yeah, I know. And sometimes you would want them to be distracted and doing their own thing while you do your own thing, choosing groceries, but it's important that they are there, you know?

[00:01:39] Um, I know I look for opportunities to go alone, grocery shopping, but even then we can do that. And pick specific days that we take our children into the grocery store. Well that's an excellent idea again, about being intentional and planning so we can plan for certain days to take them. Yeah. So the whole grocery shopping idea, taking your kids with you is a great idea. And then if you've taken them with you, that's super, and you can explain things or talk about things that make it a fun experience and educating them about foods. But if they don't go, there's still the opportunity when you get home to allow them to help you unpack the groceries and then talk about what you've purchased and why you've chosen these different things and some exciting recipes that you're thinking of to make with these groceries. And then that just leads us into another idea, incorporating cooking with your kids into your, your daily schedule or whatever it would be.

[00:02:45] Yeah. Uh, that's a good idea. Um, I just thought about, I know, um, you had mentioned earlier about um, picking a new vegetable. So maybe every time you go to the grocery store you could pick one new vegetable to try. And, you know, I think I could do that myself. You know, there's still, there's my staples that I get all the time. And then I could just make sure that I get something that I don't often eat. So. That's a great idea. For all of us right?

[00:03:15] Yes, that's a great idea. And my, my sister in Seattle, they have a farmer markets like every week. And there was one walking distance from her home and her now four year old son, he looks forward to going to the farmer's market and he gets to pick out a new fruit or vegetable, like each week.

[00:03:33] Okay. That sounds good. Um, so back to, uh, cooking in the kitchen .Um, so yeah, if they're old enough, they could pick a recipe that they would like, that would be exciting, right? For, for the child. Yeah. You mentioned field trips to the farmer's markets or the farms. And, you know, I know here in the warmer climate and maybe other places, I don't know, I only know about here. There's a lot... there are many berry picking farms.

[00:04:05] That's a great thing too, because, um, you take them with you. And then when the children... I know we did that once and they're more excited. Kids are more excited to prepare things with those strawberries and the blueberries that you picked together in the... at the farm.

[00:04:21] And then usually some of the, some of the farms actually have people who will share about how they grow their crops and certain things they make at the farm with the strawberries, for example. So you might even get some recipes to take home, but that's a great idea. Yeah.

[00:04:38] Another idea was to grow your own garden. And if that's too much, though, if you're not already doing that or visit a friend maybe who has a garden.That's a good idea, but you can always just grow herbs. You know, make a little pot, put some herbs in there because herbs are, they are really nutritious, you know, like cilantro is a detoxifier for metals.

[00:05:09] Wow and delicious. I like cilantro and everything, and I'm doing that myself. I don't have a full blown garden at all, but I bought one of these raised beds and I'm just putting some Rosemary and a couple other herbs and they seem to be a little easier for me. Yeah. But children can definitely get encouraged by growing their own herbs with you.

[00:05:33] Potted gardens are the easiest, right? Yeah. And so this is something that I changed. I, um, normally when I bring my herbs home, I would put them in glass jars with water in the fridge. But, you know, I recently saw someone on YouTube and they just leave theirs out, just like I used to leave my kale out, just put it in water and leave it out.

[00:05:58] And it just looks so pretty. It looks like I have a plant in the kitchen. Right? It adds green color, but I was just thinking if we put those herbs, like on a window sill in the water in the water, it looks pretty. And then it reminds us to eat them because they're out in front of us, you know.

[00:06:16] That's a great idea. And I, I have a sister who lives in a townhome and so she doesn't have a big yard, but she does exactly what you said. She starts so many things in her kitchen and different bowls and it's just from the roots. And I think they call it the butt of vegetables. Uh, from which you can grow a lot of things, you can just Google it. There are people who have a lot of instructions on that, but you're right. And it's an inexpensive way to start your own growing in your own kitchen. And it's beautiful and a good reminder of what you want to eat.

[00:06:52] Okay. Um, yeah, so one last way that we thought was the most practical way is to just be an example, right. Let's allow them to see what we're eating, you know, share our plates with them. Um, and then that just reminds me, like when we're having guests over or, you know, I would cook my own food and cook for them. But, you know, it's like, why am I like, it's like, why am I hiding there my food, you know? I should be sharing my food.

[00:07:30] And the reason was it was just like, I didn't think they would be interested. That that was in the beginning. So in the beginning, even if you're making the transition, go ahead and just be willing to share openly with your new foods, you know, with your new creations, with your new recipes.

[00:07:47] That's a great point. Show your kids. Show our kids, how excited we are about what's on our plate. And especially the small kids. It can be a fun activity. And like you said, also sharing what's actually on your plate. A lot of kids like to eat off mom and dad's plate. So I'm sharing what's on our plate and then making our plates colorful.

[00:08:08] I like to see a lot of color on my plate, myself, like the green and the purple cause you have cabbage, then you have some spinach, different things, even the cauliflower and then some peppers. So that whole rainbow of colors represented on our plates. And we can't forget carrots, um, can be just something that our kids will begin to think is the norm.

[00:08:30] And, um, then they will, when they're older want to have more colorful plates because it's become a habit for them because they saw it when they were young. So I think that's a great idea. So we shouldn't be like, Oh, well, here's mommy's plate over here. And then you guys are eating over there. We can just, uh, be sharing the information at an early age.

[00:08:52] Um, yeah, so yeah, don't limit them to what they, you know, don't allow them to limit themselves, you know, like I only want this, I only want the chicken nuggets and the French fries and that's it, you know, you know? Okay. So if that's where you are at the chicken nuggets and French fries, but put a color on the plate too, and allow them to explore that also.

[00:09:15] I, I think it's important. What you just shared because you hear so many stories like, oh, well my child will only this and they won't eat it. Oh. They won't like that. And I especially hone in when they say they won't like it. That just, just reminds me to say, well, have they tried it? Because oftentimes some will... we'll assume they won't like something, but we don't know that was something with our kids.

[00:09:42] I was like, there might be things they don't prefer, but I want them to try everything and then they can decide that's what they like or don't like. But too often, I think kids are just saying, I don't want that. And then they never try it.

[00:09:58] Yeah, so that reminds us, um, with how to start maybe making the transition then. So I just thought maybe first, yeah, we can start with more fruits. You know, if they eat a limited amount of fruits, like maybe they just like strawberries and bananas. But you know, expand that out because you know, there's more fiber opportunities. There's more antioxidant opportunities. There's more, you know, so just maybe try a new fruit each week also. You know, I know we talked about trying a new vegetable, but maybe trying a new fruit too, because fruits are just as important.

[00:10:35] And usually they're sweeter, so children will, you know, enjoy those more and, and, you know, start with the fruits. It's like, Oh, this new fruit, Oh, this is tasting so good. So then, you know, you slip in, Oh, this new vegetable, you know.

[00:10:49] That's a great idea. Yeah. And, um, also I was thinking that, um, When you are introducing vegetables, introduce it, you know, maybe two ways, because I even have an adult child that prefers vegetables to be raw versus cooked.

[00:11:09] So, you know, with children, people with younger palates or whatever, they it's really all about the texture of the food. They may not like a mushy cooked vegetable. You know what? I may think it's too mushy or something, but they may enjoy that crunch. So that's this apart that, um, that's a good thought Shonda, because now that I think about it, a lot of kids are impacted by texture and, and even, um, have occupational therapy, um, classes they go to, or they have they're working on that, their families so that they can eat better.

[00:11:48] But perhaps we could maybe avoid some of that if we were introducing, not just our vegetables steamed or, or soggy, but we have some raw introduced them and maybe not always introducing the most pungent vegetable first, starting with the squash or, or even the piece first, because I, I made the mistake when I, my kids were still that not even a year or two, but.

[00:12:16] When you first introduced him to sell it feeds one of the first vegetables I introduced my daughter to work was kale. And thankfully she likes kale to this day, but I will say that very first introduction, um, I didn't think it out. Let's just put it that, that was kind of tough. That's a tough one. True.

[00:12:40] So just being a little, just being intentional and playing. Okay. What, what are we introducing this week? And, uh, that's why I liked how you said the fruits. We, we want to introduce this. Maybe don't just stick to the fruit zone. You do want to incorporate some vegetable upfront too, because then that child might acquire more of the sweet.

[00:13:01] Wanting the more sweet taste of the fruit, but, and maybe some of the less, um, Uh, sweet fruits because the banana is probably one of the sweeter ones. They'll make sure we are including some of the, not as sweet because, uh, tomatoes is not a free, it is a fruit, a lot of the vegetables are fruits. I think the ones with the many seeds are fruit, but yeah, tomatoes, I know that they're sweet.

[00:13:26] Uh, you know, if, if the tall has not been eating a lot of sugar, um, tomatoes are sweet and different things, so yeah, that's good. And, you know, And along with, I was thinking with a raw foods with raw foods, you could put a dip on the side for that vegetable such as hummus or whackamole and you know, other different dips and being other being dips, you know, which reminds me, let's not forget about the many varieties of beans.

[00:14:01] Hmm. Let's think about it. Beans are a little small, you know, they're small, um, you know, little bites, you know, and so, you know, we want to make sure that I guess the child's over two or so when they're eating a bean, but, you know, make sure it's Chu is being chewed well, but, um, beans have. Just a nice texture, I think when they're cooked properly and seasoned well, and I think that many children, you know, would like being, so I'm not just talking about baked beans with, you know, Uh, that's, that's normally the first introduction, but you know, black beans, lentils, chickpeas, you know, just a variety.

[00:14:45] That is, that is an area that we can put a lot of variety on the plate with is a variety of beans. Well, that's a great point. That reminds me about some practical ideas for menu. I mean you ideas and we don't have to go all into it, but for example, you could start your child with a more plant-based breakfast with like, uh, some fruit and some oatmeal, perhaps in a nut milk, if they can not milk, if you feel comfortable with depending on their age, but then for that lunch, you just.

[00:15:18] Brought a beans making when they're older, a pita sandwich or something with hummus, like you said, you could get those chickpeas and that's basically what hummus is. Yeah. So that way, and then, uh, a bean case, a deer, you know, those are really good Pinto beans, that's it. Okay. Um, So, um, I think we talked about one last way.

[00:15:50] It's not really introducing, but it does allow their pallet to get used to more advanced tastes would be to hide vegetables in some foods. I, you know what I don't like, it's not really about hiding. It's still about the texture. For children. So they may not want to chew the zucchini and the spaghetti sauce or something.

[00:16:16] But I know that at times, even now, when I, when I go ahead and I make a spaghetti sauce, but I pure Ray, all those ingredients together. The flavor is just up to now. Yes, it's so good. I'm so glad you brought that up. That's a great idea. Even for adults, some adults, they don't even know what all in that spaghetti sauce, but it's delicious and yeah, it adds different flavor levels.

[00:16:45] So. Yeah, I think so. That's a good way to just go ahead and make that sauce and pure Ray, all the vegetables in there. So that's one way. And when we're talking about pureeing, you know, my favorite is a smoothie. Okay. Yeah, that's right. I like them too. Yeah. Yeah, because you can mix the sweetness of the fruits plus the greens.

[00:17:07] I I'm all for adding greens to the diet. Cause they're the best detoxer (detoxifier) and energizing food there is. And so just add something green and you can start with spinach because spinach is... you know, and maybe, you know, for... if, if they're, if they don't want green drinks, I'm just thinking, um, on what's that day? Um, what's that day in March, that Irish day what's the Patrick. Okay. So make it fun. Like, I think, I mean, make a green smoothie for St. Patrick's day, you know. (I like the creativity.) And you know what else? Yeah. Let's see. Um, so like a scrambled tofu. Hmm. You could add some pureed green juice or something in there and make it, and you know, like, like a version of green eggs and like... (Oh, green eggs and ham.)

[00:18:04] Yeah. But it would be like bacon or another tempeh tofu bacon or something like that. So there's just, you know, just get creative and fun and, you know, you can make, uh, images on your plates with, you know, carrots and peas and things like that. Or like you say, make the rainbow on the, you know, so they're just really fun ways to do that.

[00:18:28] Super fun. And now that you mentioned it, especially spinach, because often you can't even taste the spinach in a smoothie or, or, and I think we used to make muffins with, uh, Spinach or other great (vegetables). Other vegetables, zucchini muffins. Yeah. Zucchini muffins are really good. Yeah. And, um, you could, instead of putting so much sugar in there, you could use raisins instead. And Apple sauce to make it moist. Apple sauce... banana zucchini muffins.

[00:18:59] Yeah. We got to find a recipe and post that with this show. I'm getting hungry. So yeah, that was, um, If there's not anything else that was just one reference you found that, uh, you wanted to share and I'll make sure that the link is with the show notes. Is there anything you wanted to say about that?

[00:19:19] Yes. There was an excellent resource I found online. Plant plate.com. And not only did they talk about how to introduce your children to a more plant-based diet, but they actually had some recipes and they, within their, uh, article, they referenced some other great resources. One I think you're very familiar with.

[00:19:42] PCRM that's yeah. The physicians committee for responsible medicine, right. Yeah. I do frequent their website. Oh, very often. We'll put the link below.

[00:19:55] Okay. That's great. Well, I hope everyone's encouraged to try some ideas to encourage your kids or, or any young person that you're influencing to try more plants and fruits and vegetables basically.

[00:20:12] And, um, and make it fun. Like Shonda, you had some great ideas about how to be creative and make it fun. So I hope people are encouraged to do so.

[00:20:20] Yeah. And, um, we can even share this with our adult friends. And family.

[00:20:27] Yes. True. And that resource that we mentioned earlier had some great recipes for the whole family.

[00:20:33] And that's a very good point. Everything we've talked about can apply to everyone, including us as adults.

[00:20:40] Yeah, for sure. For sure. A great thing.

powered by

Podcast Episode 18 – Health Concerns About Dairy

Almond Milk

Wondering what health concerns there are surrounding dairy? If so, then the facts that we discuss regarding dairy are sure to interest you. We share some of our personal experiences while discussing a fact sheet that was released by The Physician’s Committee for Responsible Medicine. (See below for the link to download this document.)

We hope to share helpful and healthful information, especially during these times of COVID. Let’s make sure that we have a robust immune system and then share that knowledge with others.

We want to come alongside you, as well, as we all continue moving toward a positive direction to support our healthy lifestyles. If there are any specific ways that we can be of assistance, please contact us through our contact form or send a verbal message through Speakpipe.

OTHER WAYS TO SUBSCRIBE AND LISTEN:
iTunes Logo Breaker Logo Google Podcasts Logo OverCast Podcasts Logo Pocket Casts Logo Radio Public Podcasts Logo Spotify Logo RSS Feed Logo Anchor

We invite you to listen and share your perspectives with us too. Send us a recorded message through Speakpipe. We may use your message in an upcoming episode, therefore, please leave your name if you would like it to be noted during the podcast. Leave an email address if you would like a personal response or feel free to use the contact form.

If you haven’t done so already, download the Delicious “No-Fail” Salads Guide – another great way to eat those GREENS!

The Factsheet – Health Concerns About Dairy https://p.widencdn.net/mwhzyu/Health-Concerns-About-Dairy-Fact-Sheet

US Dietary Guidelines
https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf

Fight COVID-19 with Food Tuesday, Jan. 19 – Tuesday, March 9, 2021, 4-5 p.m. ET (1-2 p.m. PT) Weekly on Tuesdays with class recordings available on-demand for registrants https://www.pcrm.org/nutritionclass

Links to the G-Bombs series (which also includes some recipe videos):

audio_only
Shonda: Hi, Patryce.
[00:00:02] Patryce: Hi, Shonda.
[00:00:04] Shonda: I know that, you know, dairy's been on our mind a while, right, to talk about? And we both pretty much given up. I've totally given up that dairy. And you're just about there, there, or
[00:00:17] Patryce: 99.5.
[00:00:19]Shonda: Okay. And so there's a reason for that. Right? We recognize that it was caused an issues in us.
[00:00:25] We recognized how it made us feel, you know, not that we had really began to have any of these Issues or conditions that it can also produce, but, you know, we just recognized it right from the beginning. So I'll just say my recognition was I had seasonal allergies, mostly in the fall. I could not be around any kind of dry grass at all.
[00:00:52] And it was really horrible. I mean, You know, a 15- minute exposure and I couldn't see out of my eyes, you know, they were so watery and I was coughing and congested. I mean, I would just have a real reaction, you know, and not just going out, sitting on a haystack, I just couldn't walk outside.
[00:01:11]You know, what I began to hear a lot of is that , your body isn't in optimal condition or like Dr. Baxter Montgomery says is you have a low functioning immune system. So that's why you can't go outdoors.
[00:01:25] I mean, people have been going outdoors for as long as we've been on this earth. Right. Now, all of these things are getting worse and worse. The pollen has been there, but you know, we're calling it out like, oh, that bad pollen, you know, the pollen, isn't the issue.
[00:01:40] The pollen has a job to do, you know, in nature. Right? So it has to happen, but , we have to make sure that our internal body systems are functioning so that we can continue to enjoy nature as Go d planned it for us . So that was the one that was my first thing. I was like, no, there's something wrong with me.
[00:02:03] You know, it's not nature, there's something wrong with me. So what do I need to do? How can I improve my immune system? I knew I already had problems with wheat because I would almost have immediate reactions with it. And I was just hearing wheat and dairy, they kind of go together, you know, you kind of want to get rid of both of these things.
[00:02:21] And so I had already let the wheat go, you know, years before that. And then, so I was like, okay, this dairy thing. Cause I grew up eating and drinking a lot of milk and cheeses and things like that. Yeah, you too, right?
[00:02:35] So really what happened was one spring, I was having issues with the pollen. I had never had issues with pollen before. And I was like, Oh no, I can't do this. Spring is my favorite time of the year. Fall, you know, it's cold I'll stay inside no problem. Spring I want to get outdoors. And that was the first time I ever had problems.
[00:02:56] And I was like, no. And so I stopped the dairy and I don't know if it was immediate or what, but I know that by that next fall, I did not have any issues. I had had this all my life.
[00:03:09] Patryce: Wow. That's awesome.
[00:03:11] Shonda: You know, this is a problem that I can remember having, and it was just getting worse and worse.
[00:03:18] That's, that's why I've given up on dairy and reading over this fact sheet. Did we say what fact sheet it was yet that we're going to discuss? .
[00:03:28] Patryce: No we sure didn't, but it's the health concerns about dairy by the physicians committee for responsible medicine. Excellent information.
[00:03:39] Shonda: Okay. Yeah. So we found this and we both looked over it and we just want to go through the points here and hopefully that you will take a look too.
[00:03:48] We're going to link it in the show notes. I didn't realize all these other benefits that were things that I could be avoiding by giving up dairy. So I've done enough talking right now.
[00:04:01]Patryce: Hey, I have to say, I, I understand and relate to so much of what you said, and, and it's great that we're talking about this. I just want to say I understand or recognize everything you're talking about because in America, a lot of people consume a lot of dairy products and like you, I grew up eating and enjoying ice cream, milk and cheese.
[00:04:28] I mean, that's like the American way it seems. But this article, really help cement for me why I have given up dairy as well.
[00:04:36]I just wanted to start with the MythBuster. That the only way we can get our calcium is through dairy. That's not true. And we do need calcium and oftentimes the dairy products are advertised as being where you can find your calcium.
[00:04:55] Because calcium is an important mineral, but there are other ways to get our calcium. And I think that's what we're going to end up talking about, but just to begin with calcium is a mineral and it helps to keep bones strong. That's one thing we hear all the time and that is true. It is essential to bone health.
[00:05:17] And one thing that the article pointed out pretty early on, is that even if you're consuming calcium, you have a diminished return on how much calcium you consume. Meaning for example, you might consume a thousand milligrams of calcium, but really the body only needs 600 milligrams of calcium per day.
[00:05:41] And so we can achieve that amount of calcium in our diets without any dairy products. Or supplements if we are intentional about the other foods that we eat. And I think we'll talk a little more about foods. Well, I can talk about right now. One of the main foods are greens and we've talked a little about that or a lot about that in other podcasts about the different greens. Kale, broccoli, and other greens that are high in vitamin K as well as calcium.
[00:06:13] Shonda: Okay. So that is a great MythBuster.
[00:06:17]Yeah. Okay. So another thing it did talk about also under bone health was vitamin D.
[00:06:26] Okay. So I've found it interesting. I highlighted in 2005 review published in the journal of pediatrics shows that drinking milk does not improve bone strength in children. And also in a more recent study researchers track the diets, exercise and stress fractures rates of young girls for seven years and concluded that dairy products and calcium do not prevent stress fractures in adolescent girls. So, yeah, there's proof. I mean, they did prove that it didn't have an effect on that. So, okay. Let's go ahead and talk about vitamin D. Okay. So yeah. Vitamin D we know is necessary for bone health, and let's not forget to talk about it's also healthy for building your immune system.
[00:07:23] Patryce: It is.
[00:07:24]Shonda: In fighting against COVID-19 or certain seasons as we are in.
[00:07:29] But I found here that it says milk does not naturally contain vitamin D. And you know, I think we grow up thinking. Right.
[00:07:41] Patryce: I did, I did vitamin D I've gotta drink, my milk to get my vitamin D. That's how I used to think. It's just
[00:07:50] Shonda: It's just an added thing. And it's artificial pretty much.
[00:07:55] I mean because we're supposed to naturally get vitamin D from the sunlight.
[00:08:01] Patryce: Yeah. And did you realize, I mean, the article highlighted that too, that it's only five to 15 minutes of midday, sun exposure that we really need to meet our vitamin D needs.
[00:08:12] Shonda: Yeah. Yeah. That's why I'm committed even though it's cold here. You know, it was probably not as cold as we're some are. I do not like the cold, but I am committed to every day that there is sun. I am going on a 20 minute walk.
[00:08:27] Patryce: That's a great, that's a great goal.
[00:08:29] Shonda: Yeah. So it doesn't take much five to 15 minutes a day. And. Just get out there and get it. And it feels so good. Right?
[00:08:39] Patryce: It does it feels invigorating and it just makes you feel alive. Yeah. That's sunlight. Yep.
[00:08:48]Quickly, it did also mention right before the vitamin D that.
[00:08:53] Healthy bones need more than just calcium. For example, they also need vitamin K, which is also important to bone health, but most dairy products contain very little of this vitamin K, but guess what does contain vitamin K? Greens! Very much so. Yes. The greens like kale and broccoli are very beneficial to your bones because they have both calcium and vitamin K
[00:09:21]Shonda: Okay. So other ways to protect your bones. They talked about eating less salt. There's a reference here and we didn't go to the reference, but it is here and everyone can read it.
[00:09:34]Eating more fruits and vegetables and ensuring adequate calcium intake from plant foods. Again, such as kale, broccoli, and other leafy greens, vegetables and beans. And beans. Yeah. I know beans have a high amount of calcium also. What else was there? Oh, exercise. Well, I just kind of mentioned that, so that 20 minute walk is not only getting sun exposure, but also help being to strengthen my bones as I walk.
[00:10:01] Patryce: That's a very good point to make. And not only we as the adults, but let's make sure we get our children out there as well as, especially these days. So many of the kids, and I understand they're on electronics and oftentimes it's a requirement almost now with schoolwork, but they too need to be out for the vitamin D.
[00:10:23]From the sunlight, but also for their bones, just being out there and exercising.
[00:10:29] Shonda: Yeah. Let them turn some cartwheels. They'll get their arms in the action too. True. And so, yeah, , I'm thinking about like what we used to do when we were kids. I know it's really different now, but we just need to instill some of those things, like you say, back into our children these days.
[00:10:46] Patryce: For sure.
[00:10:47] Shonda: Yeah. Okay, so let's move on.
[00:10:49] Let's talk about the fat content and heart disease.
[00:10:53] Patryce: Wow. This was one of the reasons why I was deciding not to do dairy among other things. I really liked ice cream and the more indulgent, the Ben and Jerry's, the more flavor, the more nuts and stuff in it, the better tasting, but it wasn't better for me.
[00:11:11] But yeah, I did not realize not just the fat. Which there was a lot of it, but there's a lot of sugar in it, too, where I'm going a little off course here, but definitely a lot of fat and not just in the ice cream I liked, but like they listed in the article cheese, milk, butter, and a lot of these yogurts, they have fat, you can get some low fat ones, but those again, have a lot of the sugar in there.
[00:11:35] Yeah, definitely. And let's not forget that when they're animal based it contains cholesterol, which is you know, and these things can increase the risk of heart disease and stroke. So that's something to consider,
[00:11:50]That is so true. And then on the flip side, the low fat plant-based diet, which eliminates dairy products in combination with exercise smoking and not smoking and managing our stress can help prevent heart disease and may even reverse it.
[00:12:09]Shonda: Yeah. And so, but we're not asking you to give up, you know, desserts there's plant-based desserts that of course you can buy if you're just starting in here and I like to make a banana ice cream and just put a frozen banana in a blender with, you know, even some little sweetener or a date or something and you have a nice treat, just like ice cream.
[00:12:36] Patryce: That's a great idea. And you're, you're right about those dates. I just I was sharing with my cousin. She's only nine years old, but I was seeing this grain-free granola made with dates and nuts and it has some chocolate and I said, Oh, you want to try it? She said, sure. And she kept asking for more. Can I have more chocolate?
[00:12:55] Never told her it was dates in there.
[00:12:58] Shonda: Well, that's good.
[00:12:59] Patryce: Yeah. Really enjoyed it.
[00:13:01] Shonda: Yeah. That's great. Okay. So you want to move on to next section?
[00:13:07]Patryce: Yeah, cancer. It said that the consumption of dairy products has also been linked to higher risk for various cancers, especially those cancers related to the reproductive system.
[00:13:19] So that's another reason to just take it off your list. Just don't eat it.
[00:13:25] Shonda: And we were talking about prostate cancer, which we know is rising even more and then there's breast cancer, ovarian cancer. You know, these are all the reproductive system cancers and dairy is contributing to that.
[00:13:41]You know, I saw how some of the yogurts have like the Susan Komen thing on there.
[00:13:48] Patryce: That that's almost misleading.
[00:13:51] Right. Yeah. A lot of it is, but, you know
[00:13:55] But is it any more misleading than growing up thinking that the only way I can get my vitamin D for my strong bones is to drink some milk. It's just the same kind of irresponsibility.
[00:14:09] Shonda: Yeah, I agree. Okay. So, was there anything else we wanted to mention about the cancers?
[00:14:18] Patryce: Oh yeah. About the studies. Remember the studies, there was one with over 1800 ladies. 1,893. Women were diagnosed with early stage breast cancer and it revealed that they had been eating more high fat dairy products. And that's a very telling fact there. Yeah. Wow. And then a second large study of 1,941 women found that women who consumed the highest amounts of cheddar,.
[00:14:47] American and cream cheeses had a 53% higher risk for breast cancer. That blew me away. Yeah. That's I know so many women like myself before I did away with dairy. I ate cheddar cheese all the time and I liked cream cheese. What do you call it? That dessert? Cheese cake. Oh, wow. I really enjoyed myself some cheesecake, but yeah, reading this I'm like, wow, that was not good.
[00:15:18] And then the grilled cheese sandwiches too, I was just all about the cheddar, all about the cheese and all about the dairy.
[00:15:25] Shonda: Oh well, but it's a good thing that you've learned now, what you've learned, you know, and. So I'm proud of you because, you know, I mean, I know you told me you had a little bit of like, maybe some mucus formation sometimes when you would eat dairy, but you know, it wasn't obvious and you really had to make the decision that I'm going to stop this because I'm learning these things and I want to better my health. So.
[00:15:53] Patryce: That is so true. And I have to put in that plug or just for women out there the dairy products, if you're having monthly cramps that seem especially uncomfortable, you may want to experiment with no dairy, at least that time of the month.
[00:16:11] I've noticed a great reduction in menstrual cramps.
[00:16:15]Shonda: Well, it talks about how it promotes, you know, things going wrong and possibly cancer with the reproductive system. So that's definitely a factor. Okay. So yeah, reminder, we will link this document. It's about a four page document, I believe, and five with the extra notes or so.
[00:16:37]But for now, we'll just carry on and talk about what else is in there. So let's move on to lactose intolerance.
[00:16:44] Patryce: Yeah. A lot of people are lactose intolerant, aren't they? Yeah. They broke it down according to ethnicities 95% of the Asian American 74% of the native Americans and 70% of African-Americans 53% of of Mexican-Americans and 15% of Caucasians are lactose intolerant.
[00:17:06] I found this very interesting having lived in Asia for just a little while, but until recent times, I mean, back in even the nineties, you were hard pressed to find pizza places and ice cream places. They just didn't have a lot of dairy in their diet.
[00:17:22] Shonda: Yes. Yeah. I think, you know, that's something to talk about here is that most cultures did not have a lot of dairy, you know, or were more plant-based than we are, you know, animal-based these days. And it's just because we're producing them too much. And, you know, just because everyone wants it. But naturally you know, naturally no one ate this much of animal-based products and naturally is just not sustainable.
[00:17:57]Okay. So, yeah, but I mean, that is very interesting lactose intolerance. But you know, the part that gets me upset and I have to say it really does get me upset is that the dairy industry said, well, Hey. you have lactose intolerance? We'll just remove the lactose. You can still drink your milk without any problems. So you don't have that trigger that's saying, Oh, I have an upset stomach. I can't drink the milk, but it's just kind of going down more smoothly because they added a lactase enzyme in order to help digest it . And so, yeah, I'm angry about that because that's just so misleading. It's like, well, let's just take away this little part that everyone notices and they'll just continue to drink the milk. That's deceiving.
[00:18:46]Patryce: It's like masking the symptoms and not getting to the root cause that dairy in itself is just not what we're made to really take a lot of in, if any. I think we may be the only mammals that persist on having milk after the weaning period.
[00:19:04] Shonda: Yeah. And it says that children, nursing children make the enzymes to break down the lactose, but as we grow up, we lose it. I mean, it's only meant for that purpose because you cannot eat solid foods. So let's replace it with the solid food, right?
[00:19:21] Patryce: Yeah. That's a good point. I do think that what you just brought up about the, the advertising again, that's a very big issue throughout the food industry. False or misleading advertising.
[00:19:35]Shonda: So next, it talks about all the other additional contaminants in milk that most people don't even know about because, you know, I think some people, if they do take the time to read the label and it's not listed on there, they believe it doesn't exist. I've never seen antibiotics listed on the milk, but undeniably it is in the milk.
[00:20:01] Patryce: I haven't seen it listed either, but I'm sure it is because they are given to the cows that the milk is taken from.
[00:20:08] Shonda: Yeah. So that is passed into their body fluids and it's comes right out into the milk. Right. So antibiotics is something that we want to avoid consuming through our food.
[00:20:26]So antibiotics is a reason to avoid milk.
[00:20:31]Patryce: About the hormones. Did we already mention that?
[00:20:34] Shonda: No, we haven't. There's a lot in the, in the contaminant section.
[00:20:37] Patryce: Oh, yes. The hormones that they give to the animals, then get transferred to the milk that we eventually start drinking. And especially for the kids drinking it.I have known for years now about children going into adolescence at a much earlier rate. And at first I only learned from our friends and relatives about the young ladies, you know, now starting their cycles as young as nine . 10 being very common .
[00:21:07] Shonda: We know that's not natural.
[00:21:10] Patryce: Yeah, but even the young men, even the boys, I had a friend whose son, he was just some of these signs and she was just trying to figure out what's going on. He was only nine or 10, a young young boy, and it turned out the doctor said it was puberty coming on early. And I do recall that from that day on, she started getting the organic milk because if you're persisting on drinking milk, at least you're getting milk that should not have these hormones included.
[00:21:39] Shonda: Yeah. That growth hormone
[00:21:41]Patryce: I think that's a real issue though.
[00:21:43] Shonda: That is so true. And , you know, even if you take a vaccine, there's a little warning that comes along with that. I think there should be a little warning that comes along with milk drinking too. I've never thought about it like that Shonda. But I think that could be a good point.
[00:21:59] Patryce: And, and I don't know how far reaching I'm going with the hormones, but there are a lot of people Getting pregnant is a challenge in fertility or just fertility issues. And now I'm thinking, could this have played into it to a certain degree too? I just don't know what all these hormones can do.
[00:22:16] Shonda: I would think so, but it's not just hormones. Look, look further. There's pesticides. And, and the PCBs, you know, the things from the plastics, the things that the milk is stored in, there are just so many contaminants which are really toxins that build up in our body over time.
[00:22:35] Patryce: And it can't be good.
[00:22:36] Shonda: Yeah, and it does say here eventually this can harm immune, reproductive and nervous systems.
[00:22:43] Patryce: Wow I missed that part, but not just the reproductive and immune, but the nervous systems. And I'm not a doctor at all, but this leads me to wonder if it could even be related to some of our mental health.
[00:22:55] Shonda: Oh, for sure. Because, you know, cholesterol and fat blocks our arteries and that's known now to be a big factor in mental health. But yeah, toxins, brain fog, messing with your brain, you know. And that's why we want to bring this to our audiences attention is this there's just so much out there. And we want to make sure that we eat as clean of foods as we can. And even if we cannot buy organic, we can avoid a lot of things by avoiding certain foods that are more likely to have toxins and things in them.
[00:23:34]Patryce: So true is Shonda. And should we not? shouldn't we mentioned. There are a lot of alternatives. We understand that you may miss your milk and I did too. And definitely for making smoothies, I use milk substitutes and I know you did too Shonda, like almond milk or quinoa milk. There are so many. Now I use pea milk made from pea protein.
[00:23:56]But there are so many different alternatives I'd say to your cows milk. These are I would say healthier choices to make, to drink instead of the cows milk. And even with the cheese, I know we still like to eat our nachos. And I have found more and more plant-based nachos.
[00:24:15] I think I had some made from fava beans recently, which was good. And then you have a wonderful recipe. For . Oat, cheese. And then there's also the cashew cheese that I remember your daughter really likes every time I would make that one. She liked that one too. So I really, I need her to taste it, this other one and do a comparison test and let me know which one she likes or prefers.
[00:24:39] I'm sure she'd be glad to do that one day.
[00:24:41]Shonda: So the last thing I wanted to talk about were , there are actually two things here. But, one, it talks about milk proteins and diabetes.
[00:24:51] Patryce: Oh, I missed that.
[00:24:52] Shonda: Yeah. So there's not much here, but it does say that in 2001, there was a Finnish study of nearly 3000 infants with genetically increased risk for developing diabetes showed that early introduction of cow's milk, increased susceptibility to type one diabetes. Wow. And though recently, for the first time they have recommendations that children under one should not drink cow's milk. I'll make sure to list it below.
[00:25:30]Patryce: That's a good thing. That's a good thing.
[00:25:33] Shonda: So are y'all hearing that out there? Hey, if you're not any longer breastfeeding time to introduce some fresh juices and smoothies, and get a real punch of nutrition.
[00:25:44]Patryce: Wouldn't that be amazing to introduce your young child to fresh green juice?
[00:25:49]Shonda: Oh, that would be so great. I wish I could do it all over again.
[00:25:54]Patryce: Oh, I can't believe they've actually done something good.
[00:25:57]Shonda: So. But this is in relation to babies it says that colic is an additional concern with milk consumption. So it says pediatricians learned long ago that cows milk was often the reason.
[00:26:12]Patryce: For colic?
[00:26:14] Yes. That's what this document says. And it has some references here, right?
[00:26:20]Shonda: So even cow's milk proteins can pass through the mother's bloodstream into her breast milk and into the baby causing symptoms and some infants. And I'm sure that was my children's problem right there, because they had a really hard time. So there we go.
[00:26:39]The conclusions are: Milk and dairy products are not necessary in the diet . It's best to consume a healthful diet of whole grains, fruits, vegetables, beans, peas, and lentils, and replace cows milk with non-dairy milks, like almond, soy, or cashew milk. These nutrient dense foods can help you meet your nutritional requirements with ease and without the health risks associated with dairy products.
[00:27:06]Patryce: I'm glad we've taken this opportunity to talk about dairy, because I know in previous podcasts we probably have said here and there, we don't do dairy. Or we've said things that may sound like we're villainized, we're demonizing dairy, or what have you, but this is our opportunity to take time and share why.
[00:27:25] Shonda: Yeah. And, you know, there was another reason that I forgot to mention that dairy products have carrageenan in it and it causes issues for some people and my daughter would have lots of respiratory issues.
[00:27:41] But when she would have the dairy without the carrageenan it wasn't a problem. It was so bad. She was on a nebulizer, from about age two to four.
[00:27:52] Patryce: Wow. That's something else. But also a lot of children have like rashes. I don't know if it's eczema or skin challenges or conditions. And I think sometimes when they've removed them from dairy,
[00:28:06] Shonda: Right. I'm surprised is that it's not listed here, but I'm sure that there's just so many things that it contributes to, that they just couldn't go over everything.
[00:28:16] Patryce: But that was one reason why I went dairy free too, is I just felt like my skin was more congested whenever I had dairy
[00:28:23] Shonda: So, yeah. Well, when we took milk out Leslie and Janelle, had eczema and it went away.
[00:28:30]Patryce: Oh, wow. That's a good, that's a big plug though, because there are a lot of people with eczema and yes, I think there are some natural creams and so forth, but so often when you go to the doctor, the first thing, even for children, they want to prescribe are steroids, which is definitely not natural.
[00:28:48] So if you could just take away the dairy so that there is not the eczema to treat to start with. Yay.
[00:28:55] Shonda: Yes, we need to learn these things so that we can help our children grow healthy, happy, and strong, and not have to deal with all these things like allergies and eczema and, and things.
[00:29:09] So we just invite you all to learn more and you know, continue to meet us back here on This podcast. And we definitely try to put as much notes as we can in the show notes for you. To help you get through all of this information that you may feel that's coming at you
[00:29:30] Patryce: and we're also here. Anytime you have any questions or, or anything you'd like to share, please contact us.

powered by