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BERKANA_T Posts: 138
1/24/13 5:58 P

I think I may have the snack thing under control. I have a plan of action for breakfasts and lunches, and have been managing to get a decent amound of protein into those meals although it needs to improve. Next week will hopefully show better numbers for my protein ranges. However, I'm still falling chronically short on protein every day. Today, I'm at about 1/3 of the LOW value on my protein range. I still have dinner to eat, but unless I eat straight protein for dinner, it's going to be difficult for me to hit even that low number. Unless someone has suggestions for getting 40 g of protein into one meal?

I've been religiously tracking my eating (as much as I don't like to!), to try and get a handle on this issue. For the past four days, I've been tracking and the only day I wasn't below the bottom number on my protein range was yesterday. And the only reason I wasn't below yesterday is because I was craving protein so badly before bed that I actually got up, made myself some boiled eggs and ATE THEM ALL! Obviously this is not a good situation and it needs to change.

I never realized how much of my protein I was getting from dairy before this. I'm seriously struggling with adding protein into my diet without blowing my calories completely.



BERKANA_T Posts: 138
1/14/13 10:32 A

As hard as it has been to cut out the dairy from my diet, I keep reminding myself that it could be worse. Although I have to avoid soy for other reasons, at least it doesn't make me ill when I do eat it. And there aren't any other foods that I have allergies or sensitivities to. Reading labels looking for hidden milk products has made me aware of just how common so many allergens are in what I would have thought was an unlikely food.

Thanks for the suggestions Nyx. I never would have thought to use hummus with fruit. In fact, I'm not sure I can wrap my head around that at the moment, but the idea is planted and one never knows when it will bear..fruit... But, using it as a salad dressing is a phenomenal idea! I do already use it with crackers, but I also never thought to add other ingredients to it. There is obviously a lot I still need to research.

Nirerin, unfortunately there isn't a Whole Foods anywhere nearby. The closest is over 5 hours away. The grocery store here had a small bag of quinoa for around $6.00. Not that I won't buy it and try it eventually, but for now I'm focusing on snacks that I'm more familiar with. I did pick up some other whole grain salad bases that the store had. I've tried some of them in the past and I'll be trying them over the next couple of weeks to see how they go over with the family.

I haven't found a pre-made granola mix that didn't at least have the warning about containing traces of milk products, so I've been avoiding them. I can and will make my own though. And for some reason I had put rice pudding on the list of items I can't have...because it's made with milk. Of course it can be made with milk alternatives but my brain just hadn't made that leap yet. Thanks for the reminder!

One good thing about how ill this whole lactose intolerance thing has made me is that I don't even crave the dairy products that I was used to having. I do crave the protein and boy do I miss the easy convenience of them, however!

NYXWOLFWALKER SparkPoints: (140,369)
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1/13/13 5:39 P

There are different types of hummus out there, there are some sweet ones out there that might help with the sweet craving you have - you can also add things to regular hummus to change its taste (add PB if you can or even jelly or there spreads that you like many go well with hummus in general, even various herbs).

You can also pair hummus with Fruits it doesn't have to go with veggies or crackers, you can also put it on bread and use it as a spread and if you water it down a tad even use it as a salad dressing.

I shouldn't have Soy, Milk, Gluten or Nuts (I'm intolerant to allergic depending on item and amount) so my own snack choices are limited - can't even eat as much hummus as I'd like because it falls under the nut/bean category that causes me issues.

MARITIMER3 SparkPoints: (119,538)
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1/13/13 5:14 P

I really enjoy both chocolate and vanilla soy beverages.

NIRERIN Posts: 11,904
1/13/13 5:11 P

have you tried whole foods for the quinoa? they have always had the lowest price around here, currently 2.99 per pound bag. when i first heard of quinoa, the regular grocery store had it for around 5.99 or 6.99 per 8 or 10oz bag, while whole foods had it 1.69 per pound.

grain based things could also go sweet. think rice pudding. granola also can be made a little sweeter and won't have dairy. and adding dried fruits would make it even more so. i've also seen some ambrosia or nectar type salads that you could incorporate whole grains into that would be sweet, though they are a little harder to find than the savory ones. you could also take a iffier recipe [think taste of home] and adapt it with better ingredients.



CARLY241 Posts: 189
1/13/13 7:34 A

Have some fruit with the nuts

N16351D Posts: 2,349
1/13/13 3:06 A

When the doctor told me to cut out diary, I began having substitute butter spreads, Soy Delicious frozen desert, Vanilla soy milk on my cereal (yummy!), but I still missed cheese. Tried diary free cheese, but it does not taste very good. However, if I blended that 50% and 50% with real cheese it wasn't quite so bad.

I lost one pound per week and got my cholesterol down to normal amounts by cutting out diary. Now I have added real cheese back into my diet, but still have the soy products. I like them!

BERKANA_T Posts: 138
1/13/13 2:06 A

Well, I went shopping and stocked my shelves with several of the items suggested here as well as many non-dairy things as I could find at the grocery store here. I have coconut yogurt (blueberry) and regular and roasted garlic humus to go with my veggies instead of my traditional ranch dressing, as well as different kinds of crackers, some granola, and I even found granola bars that didn't have dairy in them anywhere. It took a lot of searching and reading labels, but my daughter joyfully helped me in my search...in between holding up one familiar favourite after another and announcing "You can't have this one anymore either Mom!"

The humus has been a help in filling my snacks, but it definitely lacks the sweetness I crave. I've found myself resorting to my stash of jelly beans more often in order to satisfy the need for sweets. I may shift my meal schedule around which might help. Getting up a bit earlier so I have time to have breakfast at home should give me enough time to fit two small snacks in during the morning...one with some protein and one that's pure fruit to satisfy the sweet craving. I do like the humus though. There were five or six different flavours at the store, and one of my friends makes her own and has offered to help me experiment with my own as well.

The coconut yogurt is...different. The texture seems off to me. I haven't given up on it though. I'm going to run it through the blender a few times and see if I can make it more creamy. It's the blueberry flavour and it has bits in it...I do not like bits in my yogurt!

I couldn't find anything resembling goats milk on the shelves, and at this point I'm not sure I want to try it. I've spent the past week suffering because of this intolerance, and for now I think I'll just avoid anything that even hints that it may cause a reaction. But once things have settled down I'll look into it again. Coconut milk in my cheerios tastes odd!

CREATIVECALICO Posts: 300
1/7/13 6:10 P

You may want to see if you can handle goat's milk yogurt. It's a different kind of lactose that you may not be sensitive to.

RACHEL2WRITER SparkPoints: (2,581)
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1/7/13 6:01 P

How about a little canned fat-free refried beans on triscuits, a whole grain tortilla, or a corn tortilla?

Try some of the different soy, almond, or rice dairy alternatives. I don't eat the soy because of my thyroid, but rice and almond yogurts, ice creams, and cheeses can be pretty good.

BERKANA_T Posts: 138
1/7/13 5:53 P

Thanks for the recommendation Janet!

I've been doing a little Google research today, and have discovered that 113 g of coconut yogurt has 100 cal, which is comparable to the 100 cal in 100 g of my regular yogurt. Unfortunately coconut yogurt has 0 g of protein while the yogurt has 4 g. I may have to experiment a bit and find a way to add some protein to the snack, along with the yogurt.

This whole dairy ban has seriously impacted my diet! Only a month ago I knew what I could eat and stay within a reasonable calorie range without having to track. Now I'm going to have to do the dreaded tracking thing until I can balance out my diet again. Darn food intolerances!!


JANET0116 Posts: 671
1/7/13 12:40 P

I was just about to post that you should try coconut milk yogurt. I like it. I like all the coconut milk stuff though. The ice creams are yum

BERKANA_T Posts: 138
1/7/13 12:05 P

Thanks for the replies everyone.

I don't know why, but I never even thought about humus. I've been avoiding veggies and dip since all the dips I like are dairy based, but humus might just do the trick. I'll have to pick some up grocery shopping today!

I haven't tried quinoa, and to be honest have been rather hesitant to do so. It's crazy expensive up here, and I'm reluctant to spend that much and then find out I don't like it. I'm sure there are other alternatives as well. Google shall be my friend!

One concern I have is that most of the alternatives mentioned, and the ones I've found as well, tend to be savoury, whereas the yogurt and fruit that I had been having for snacks was sweet, which satisfied my sweet cravings. I saw an ad while I was down in the city for coconut milk yogurt. Has anyone tried it? I haven't seen it on the shelves here, but I know enough people that go back and forth to the city that I could probably get my hands on it fairly regularly, if it tastes good.

L-RIOT Posts: 348
1/7/13 10:24 A

Snacks I love are a handful of olives, fruit, veg with dip, etc. Find high protein foods, that will keep you fuller longer. Good luck!

-POOKIE- Posts: 11,848
1/7/13 9:08 A

hard boiled eggs would be a neat solution to the protein issue.

low sodium jerky travels well.

NIRERIN Posts: 11,904
1/7/13 9:03 A

hummus and veggies.
fruit and granola.
grain salads [think quinoa, veggies and herbs with a little oil and vinegar. any veg cookbook should have several]
make your own muffins and make sure you put fruit in them.
if you want to go the nut route, try having a Tablespoon with a cut up fruit wrapped in flatbread.
chili that is heavy on the beans

Edited by: NIRERIN at: 1/7/2013 (09:06)
BERKANA_T Posts: 138
1/7/13 8:52 A

I've recently discovered that I'm lactose intolerant. It was like someone flipped a switch about a month ago, and now dairy kicks my butt, BAD!!

Until then, I was having yogurt and a fresh fruit or veg for my morning and afternoon snacks. Now I'm scrambling to find an alternative. I need the protein, but soy is out. Nuts are way too high in calories for me to consider eating them for both snacks, or even every day. I've tried it...a serving of nuts just does not leave me satisfied...I want more and then struggle with keeping from pigging out the rest of the day. I've also tried the little cans of flavoured tuna, which are good but are not THAT good. Every now and then is fine, but two snacks a day? Way too much for me!

Does anyone have other suggestions? I have access to a fridge at work and a cooler for when I'm heading out in the field. I live in a relatively small northern community so any of them more exotic items just may not be available to me.

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