Comments Off on Dairy Pros and Cons

Dairy Pros and Cons

Category : Healthy Eating

by Karin Jennings


June is Dairy Month, and at the risk of being thrown out of Wisconsin, I will say that dairy has its pros and cons. Contrary to what the USDA recommends you do not need to consume dairy products daily. Some people can enjoy dairy as part of a healthy diet, but many others cannot and should not consume dairy products.


Here are some frequently asked questions about dairy:


Do we need dairy in our diets?

It really depends upon who you ask. The USDA recommends three servings of dairy daily, but many nutrition experts will tell you dairy is optional or that you should avoid it completely.


Check out the difference between the Harvard Plate and the USDA Plate and you can see they are quite similar, but Harvard has left out the milk. Why? According to the Harvard School of Public Health website: The Harvard Healthy Eating Plate is based exclusively on the best available science and was not subjected to political or commercial pressures from food industry lobbyists. Read full article


Harvard School of Public Health

Harvard School of Public Health: Milk is NOT included as part of each meal They recommend one to two servings of dairy daily

USDA plate

USDA plate: Recommends 3 servings of dairy per day and implies drinking a glass of milk with each meal.


Dr. Mark Hyman, author of Ultra Metabolism argues against daily milk consumption: “From an evolutionary point of view, milk is a strange food for humans. Until 10,000 years ago we didn’t domesticate animals and weren’t able to drink milk (unless some brave hunter-gather milked a wild tiger or buffalo!). If you don’t believe that, consider this: The majority of humans naturally stop producing significant amounts of lactase — the enzyme needed to properly metabolize lactose, the sugar in milk — sometime between the ages of two and five. In fact, for most mammals, the normal condition is to stop producing the enzymes needed to properly digest and metabolize milk after they have been weaned. Our bodies just weren’t made to digest milk on a regular basis. Instead, most scientists agree that it’s better for us to get calcium, potassium, protein, and fats from other food sources, like whole plant foods — vegetables, fruits, beans, whole grains, nuts, seeds, and seaweed.”


How do I know if I should give up dairy?

Try an elimination diet. Cut dairy out of your diet completely (no milk, cheese, yogurt, or ice cream) for two weeks and see if you feel better.


You may notice improvements with the following: · acne · sinuses · post-nasal drip · headaches · irritable bowel syndrome · body weight


After two weeks start eating dairy again and see how you feel. If you feel worse, you should try to give it up for life. If you don’t see any changes after eliminating dairy (except for craving ice cream) and you don’t note any difference when you add them back into your diet then you can probably continue to eat dairy on a limited basis.


Should I eat/drink low-fat or no-fat dairy products?

Here’s an excerpt from TIME magazine, March 2015: “In terms of obesity, we found no support for the notion that low-fat dairy is healthier,” says Dr. Mario Kratz, first author of the review and a nutrition scientist at the Fred Hutchinson Cancer Research Center in Seattle. Of the 25 studies included in his team’s review, Kratz says 18 reported lower body weights, less weight gain, or a lower risk for obesity among full-fat dairy eaters. The other seven studies were inconclusive. “None of the research suggested low-fat dairy is better,” he says.
According to Michael Pollan in his book In Defense of Food: “To make dairy products low fat, it’s not enough to remove the fat. You then have to go to great lengths to preserve the body or creamy texture by working in all kinds of food additives. In the case of low-fat or skim milk, that usually means adding powdered milk. But powdered milk contains oxidized cholesterol, which scientists believe is much worse for your arteries than ordinary cholesterol, so food makers sometimes compensate by adding antioxidants, further complicating what had been a simple one-ingredient whole food. Also, removing the fat makes it that much harder for your body to absorb the fat-soluble vitamins that are one of the reasons to drink milk in the first place.”


How much dairy should I eat?

As mentioned earlier, it depends upon who you ask. The USDA recommends three servings; Harvard School of Public Health recommends one to two servings and many other experts will say to skip it altogether. That leads us to another good question…


What is a serving?

At XO Fitness we have adopted Precision Nutrition’s advice and advise clients to use their hand to judge their serving sizes. Some dairy products are considered a protein such as cottage cheese so a serving would be the size of you palm (Men can have two servings while women should have one). Others are very high in fat (such as butter or cheese) so the serving size is one to two thumbs. In most cases, we recommend referring to the label on the package. Milk (skim & 1%) is not are considered a protein, but instead it is classified as a carbohydrate because is has a lot of sugar (lactose).


What are some good milk alternatives?

Lisa Leake, author of 100 Days of Real Food, suggests that if you drink milk alternatives you should be sure to choose those that are unsweetened. Her top choices would be either unsweetened full-fat coconut milk or almond milk…or even brown rice milk. She does not recommend soy milk because soy is already an additive in so many packaged foods.


Do I need dairy for healthy bones and teeth?

No. If you want healthy bones, get plenty of weight bearing exercise and supplement with 2,000 IU of vitamin D daily. In fact, some parts of the world with the lowest incidence of osteoporosis also have very low consumption of dairy.


What about getting enough calcium?

Dr. Hyman recommends getting your calcium from foods such as dark green leafy vegetables, sesame tahini, sea vegetables, and sardines or salmon with the bones.


So, here’s my two cents worth:

When it comes to dairy, the health effects seem to vary greatly between individuals. If it negatively affects you there is no harm in cutting it out of your diet. If you like dairy and it likes you then go ahead and enjoy it, but keep in mind the portion sizes mentioned earlier! Personally, I am able to consume dairy without any negative side effects. I avoid low-fat and no-fat dairy products, but eat cheese, cottage cheese, plain Greek yogurt, and use butter and half-and-half (coffee without it just isn’t the same). I choose not to eat meat, so I utilize dairy to help me get enough protein.


Brief Disclaimer: XO Fitness, LLC and employees do not claim to be dietitians and cannot render specific nutrition advice related to a medical condition or provide detailed nutritional analysis.  Individuals seeking these services should see a registered dietitian. The information in this article is meant to help the reader become more aware of the wide range of opinions on the consumption of dairy and encourage individuals to decide what is best for them.

Comments Off on >SMART Nutrition Goals

>SMART Nutrition Goals

Category : Healthy Eating

>A lot of people resolve to “eat healthier this year”, but it’s simply not specific enough.
Don’t get us wrong, improving your nutrition and/or eating habits is a great idea. Most people know what they could be doing to improve their nutrition: they have lots of good ideas: eat more vegetables, eat less sugar, eat less starch, eat less salt, eat smaller portions, drink more water, and more.

Unfortunately, trying to change ALL of this at once is very overwhelming and sure to fail. Instead, pick ONE area to improve, for instance “eat more vegetables” and really focus on it.

Now, let’s turn it into a SMART goal:

S=Specific: I will increase my vegetable intake to at least 3 servings daily during the month of January.
M=Measureable: I will eat at least 3 servings daily is measurable.
A=Attainable: You CAN do this, just stay focused.
R=Reward-based: I will reward myself with a massage/facial/new shoes (you name it!)
T=Time-framed: I will focus on doing this during the month of January.

By the end of January you will have made eating more vegetables into a habit for you and quite possibly your family. You may decide that you want to continue to focus on vegetables for another month or you may decide it is time to tackle yet another area such as “drink more water”. Either way, you’ve succeeded!

Originally posted 2007-12-31 00:41:00.

Comments Off on >Resolve to finish the Valentines Day 5K, it’s SMART

>Resolve to finish the Valentines Day 5K, it’s SMART

Category : Healthy Eating

>S= Specific: It’s a 5K! It’s a great distance if you are a beginner or haven’t run in a while.
M=Measureable: You CAN finish 3.1 miles even if you have to walk parts of it.
A=Attainable: You CAN do it. You have time to get ready for this event, just get started!
R=Reward-based: You will get a t-shirt, bragging rights AND the run ends at Seroogy’s, need I say more?
T=Time-framed: you need to be ready on February 9th the race director will not post-pone the run so you have more time to train!

Here is a link to the Valentine’s day run/walk in De Pere, WI.

is a link to an easy-to-follow DIY 5K training plan. If you don’t think you can stick to it on your own give us a call and we will help you get ready for this event.

Originally posted 2007-12-31 00:30:00.

Comments Off on >Flamingo Stand

>Flamingo Stand

Category : Healthy Eating

>OK, I’ll admit standing on one foot sounds a little silly, but try it and you’ll understand why I use this technique with nearly all of my clients.

1) Can you stand on one foot for 30 seconds without tipping over?
If not, you now have your first goal. The ability to support your body weight with one leg is key to preventing falls. Be sure to keep your hips level in the left photo and avoid the right photo!

“This!………………………………………………………….. Not This!!!”

2) So, you can stand on one foot, what about the other foot? Can you stand on one foot significantly longer than the other? If so, start working on the weaker side. The more equal your strength from left to right, the less risk you have of injury.

3) If you have good balance, and can stand on each foot for 30 seconds it is time to start challenging your balance by moving non-weight bearing leg. Focus on standing tall, and lift one leg out in front of you with your foot about 12 inches from the ground, then move it out to the side and finally to the back. The first time you try this use your arms for balance, then make it more challenging by crossing your arms over your chest.

4) Strength training on one foot is a great way to trick your body into using your core muscles as stabilizers. Try doing any strength training move that you usually do either sitting or standing on two feet while standing on only one foot and you will definitely feel some extra muscles kick in! For example: bicep curls, lateral shoulder presses, overhead presses.

Originally posted 2007-12-29 04:31:00.

Comments Off on >Skiing/Sledding Expedition

>Skiing/Sledding Expedition

Category : Healthy Eating

>When? Sunday, January 27; 11am-3pm

Join us for cross country skiing and sledding at one of our favorite Brown County Parks Boasting a nice sledding hill and warming shelter with fireplace, not to mention superbly groomed ski trails this is one of our favorite winter wonderlands! Cost is equipment rental if needed and trail passes for skiers. Ryan will provide lessons for beginners (stride or skate) email for more details and to reserve your spot. xo fitness clients, families & friends are invited but please RSVP.

Sorry, not everyone gets to ride on Ryan’s shoulders!

Originally posted 2007-12-29 04:10:00.

Comments Off on >Ribbon Cutting!

>Ribbon Cutting!

Category : Healthy Eating

A huge THANK YOU to the De Pere Chamber of Commerce Ambassadors for helping us cut the ribbon!!

Also, we greatly appreciate Tricia Kann contributing her time to give complimentary chair massages.

Originally posted 2007-12-17 01:35:00.

Comments Off on >Is it FOOD or FOOD PRODUCT?


Category : Healthy Eating


Nutrition Suggestion #1:
Eat ONLY whole foods (whenever possible)! If your grandparents wouldn’t recognize it or it’s ingredients, don’t put it in your mouth!

Nobody’s perfect, so follow the 80/20 rule: 80% of the time, eat whole foods. The rest of the time, eat things that are as whole as possible.

Your assignment: Take a look at the foods in your home. If they have more than 6 ingredients it’s probably a food product, despite all the healthy labeling. If you don’t want to eat it THROW IT OUT! It’s way easier than trying to burn off the calories.

The next time you are at the store…
· Look at the labels: Is it FOOD?
· Skip the cracker & cookie aisle: There’s zero FOOD there.
· Skip the liquid calorie aisle of juices and soft drinks (not FOOD!)
· FOOD never uses any of the following words:
high fructose
· FOOD usually has:
an expiration date
little or no colorful packaging
few health claims

Brief Disclaimer: xo fitness, LLC and employees do not claim to be dieticians and cannot render specific nutrition advice related to a medical condition or provide detailed nutritional analysis. Individuals seeking these services should see a registered dietician. The information provided here is intended to reflect healthy eating habits as promoted by the USDA’s ‘My Food Pyramid’.

Originally posted 2007-12-04 00:23:00.

Comments Off on Spring Clean Your Pantry

Spring Clean Your Pantry

Category : Healthy Eating

Now is the time to spring clean your pantry!

  • Want to lose weight?
  • Want to have more energy?
  • Want to feel good about what you are eating?

Cleaning out your pantry and changing your shopping patterns may seem like a lot of work up front, however once you have adopted the whole foods lifestyle you will feel much better about what you and your family are eating, have more energy and most likely lose weight.

You can do it…click here to find out how!!

Comments Off on >Move of the Month

>Move of the Month

Category : Healthy Eating

>Squats anytime & anywhere.
They are great for your butt & thighs…
The only equipment you need is a chair!

What to do…
1) Begin in a standing position, feet about hip distance apart.

2) Slowly lower yourself down as if you were going to sit in the chair & lift your arms out in front of you to help you keep your balance.

3) As soon as you feel the chair with your butt stand up again. The object is to keep your weight on your feet and not transfer it to your seat. The chair is only there for security…in case your arms don’t work as ballast and you have to sit down!

How many?
Start with 10 in a row (repetitions) and work up to 15.
Take a break and do 10-15 more.
Try to keep your knees over your ankles with your weight on your heels. They may move forward slightly, but never allow them to go past your toes.
Also, your knees should not cave in toward each other.

Need more challenge?

Try the Wave
When you stand up, raise your arms overhead and lift up onto your toes…imagine “doing the wave” at Lambeau Field!!
Be sure to do this during the commercials next time you are sitting on the couch watching the Packers…your friends will love you (just kidding!!)

Try Speed Squats
Do as many chair squats as you can in 30 seconds. These are one of my favorites…they will really get your heart pounding!
Sit and rest for 30 seconds, repeat

Originally posted 2007-12-03 23:04:00.

Comments Off on New Year’s Resolution Success

New Year’s Resolution Success

Category : Exercise, Healthy Eating

A University of Scranton study suggests that only 8% of people achieve New Year’s Resolution Success.

How can you make 2017 a success?

  • Set behavior based goals
  • Track yourself on a daily/weekly basis
  • Reward yourself for sticking with it
  • Forgive yourself if you’re not perfect
Read more New Year Resolution Success 2017