The dairy challenge

Can you do it?

THE DAIRY CHALLENGE:            

Can you or your teenager survive 5 days without dairy?

There are numerous benefits to eliminating this food group from your diet.  I am not advocating a total ban - I am a dairy lover!  But most of us have far too much dairy in our diet.

Benefits of this challenge:
Eliminate mucus
Clear skin
Reduce saturated fats
Improved digestion

Challenges to this challenge:

Dairy is plentiful in foods like pizza, sandwiches and pasta.  Those seem to be the 3 main food groups for many teens.  Is your teen suffering from acne, congestion and general sluggishness?  This challenge may open their eyes (or yours!) about the power of food. Below are suggestions to get you started:

Replace it!

• Cereal?

How about a smoothie, some oatmeal, quinoa, or just a banana...

• Pizza?

How about some barbeque chicken, 1/4c corn and rice...

• Sandwiches?

How about chili and oyster crackers...

• Cheesy pasta?

How about pasta w/ mushroom marinara sauce and broccoli with 1/2cup of tofu (drizzle w/honey)...

• Ice cream?

How about a medium apple and 1oz of almonds?

What about the CALCIUM??

RDA for calcium 1200mg 
Would you believe that my sample menu of oatmeal, BBQ ckn, corn rice, chili & crackers, pasta, broccoli, tofu, almonds and an apple has much calcium??  Oh it DOES!

Dairy-free menu:  

Calcium 2076 mg
Calories 1885
Protein 18%  Carbs 51%  Fats 31%  (6% saturated)
Fiber 37 grams

                               

Cheese lover's menu     
Calcium 1391 mg
Calories  1933 cal                 
Protein 15%  Carbs 39%  Fats 46 (23% saturated OY!)
Fiber 10 grams

I am looking forward to hearing from you!

Let me know how it goes!

~ Rose