When I first learned about my gluten intolerance (about three years ago), my GI doctor suggested I stay away from dairy and soy for while in order to let my intestines heal. I didn’t realize it at the time, but I was consuming a lot of soymilk (processed) and low fat dairy (again processed). Well, about 4-6 months into my GF living, I decided to try to introduce dairy back in my diet.
My initial thought process was to of course buy low fat yogurt, cheese, etc. But after seeing how much my intestines had healed eating unprocessed natural foods, I decided to keep it going. Meaning, I only bought food in its natural state. Full Fat and all! Full fat cottage cheese, Greek yogurt, eggs (no egg whites), etc.
“The fat or cream in whole milk is part of the milk product. When the cream is removed milk now becomes a processed food. In order for our bodies to digest food, certain elements must be present.” source
So you maybe be wondering…….why so thrilled about Full Fat? What's the deal? Everyone knows what foods make them feel the best, so please consider that. I’m telling you hoe MY body benefited and HOW this diet change worked FOR ME!
- Full fat means higher nutrient content (my immune system was HAPPY!!)
- Full fat means savoring more flavor.
- Full fat means lower lactose and happier belly (for my belly at least).
- Full fat means –”regular consumption of medium chain fatty acids (full-fat milk and dairy products,cheese, and yoghurt) can have a positive effect on metabolic syndrome, a condition associated with type 2 (non-insulin dependent) diabetes and obesity while reducing the risk of stroke and heart attack by two thirds” source
- Full fat means keeping things real….natural.
My favorite ways “Fatten up” (the good way!)
as a granola and fruit topping
mixed in a good soup to make it creamy (spicy pumpkin )
a creamy addition to my Gluten Free Spinach Boats
and my favorite…..as a summer time treat. Homemade REAL ice cream!
Does that mean I never buy low fat? Of course not, certain brands don't even carry full fat. I still think they taste pretty creamy. I'll buy those very now and then too. I just like to make sure most of the main ingredients are natural and unprocessed. Ya know?
Are you a fan of full fat? What makes you FEEL the best?
Have a “PHAT” Friday.
(ha-ha, I just had to!)
Cheers, LC
111 comments:
Wow, I never thought to mix into soups as a thickener, what a yummy (and good!) idea! As for the full fat thing, I agree - I usually buy lowfat but there is something to be said for buying full fat in certain instances and enjoying it as a nourishing part of your diet, again, as long as you watch those portions. Great post, friend! And now I want an ice cream cone ;-)
Since I let go of fat free- I have enjoyed food so much! And- no difference in my body. I believe there is a mental, emotional and spiritual message in low fat- I am not incontrol- I am not worthy of rich flavour- I am not able to monitor myself. That can be more damaging than the physical impact of the full fat food.
Very interesting. Thanks for sharing the info. I do tend to buy lower fat Greek yogurt and cottage cheese. When we drank milk, I bought skim - but mostly because I can't stand the thickness of regular or even 2% milk (gag). I really need that ice cream cone!
Hi!
I think I just gained ~10 lbs just by looking at your pictures!;-)
I like fat, but I am just as happy with the low/nf versions of things so I go for those, so I can have my awesome bowl of ice cream w/almond butter everynight. sounds funny but it's true;-)
How's racing going for you/your hubs? Is he doing Vineman? I'm not this year, but we may go up to cheer.
Cheers!
I definitely eat a lot of fat. Eggs, Greek yogurt (I buy 2%), grass fed beef, wild salmon, NUT BUTTER, ect...
Actually, I can tell that eating more fat has given me an increase in energy, a shinier coat (hair), nails, ect...
Plus, it tastes freaking good.
I usually dont get things that are full fat. I lived alone for a whole year, and wanted to eat healthy so I ate things that were no fat/low fat. Also, my mom has diabetes so I am used to eating things with no to little flavor!
I'm actually not a fan of full fat milk, I think I am so used to skim that even 1 percent feels like cream to me! Full fat ice cream, cheese, and other dairy products are yummy but I usually opt for the lighter version when I am buying it myself. I've actually been trying to greatly decrease my dairy intake and I think I feel better now that I have:)
That's so interesting! I never really considered these points, but they obviously make total sense. I guess I don't think much about it because I don't eat dairy myself, but my husband does- a limited amount-, and, as I am the Grocery Shopper, I think I will make sure to purchase the real-deal full fat stuff!
Coconut oil is my favorite fat. And raw cashews. Avocados are good too. I'm a fat fan :)
I am allergic to dairy so I just stick with goat milk and goat yogurt. But I do believe in full fat. Because once it is reduced, they had to add other STUFF to make up for the taste...and that STUFF usually isn't what our body wants or needs! Great post :)
Love goats milk! And its full fat! Agreed!
;)
Full fat means lower lactose and happy belly: that is not true for everyone. I cannot eat (digest) fat. Fat for me means very mad belly and getting sick.
aaaahhhh... I want to show this to all of the people who used to look at me funny in my coffee drinking days, when I'd order regular milk instead of low fat or non fat. I would get into the digestion aspect and their eyes would glaze over. (also ignoring the fact that up until about 4 months ago, I have been SKINNY all my life, like VERY skinny... always eating full fat!) :)
glad you found what works for you! when you're in Portland (weeee!) we can go out for some full fat ice cream! xo Happy Friday Linds.
Whoops, meant happy belly for me. I know not everyone can digest the same foods. Yours is because of your gall bladder, right? Would love to hear more on that. Thanks for sharing caroline!
LC
oh and also? baa baaa aaaa... I love GOAT cheese!
LOL! Bawwww! Me too!
Thanks for this post! Every time I buy cottage cheese or greek yogurt I stand there, flummoxed, having no idea whether to go fat free, low fat, full fat but this gives me a rationale to use. If nothing else, I'd rather move away from processed food AND I know I need a fair amount of fat in my diet to stay satiated and full. I'm not afraid to add flax seed meal, flax oil, nut butters, coconut milk, so why should I discriminate against dairy fat. Thanks!
I love Greek yogurt when there's fat in it. I've found that combo of protein/fat fills me up and keeps me satisfied for longer!
Wow, I never thought of it that way at all (LOL to Phat Friday haha!) but you are right, more fat to dairy does make it more filling, absolutely. I even notice the difference between 2% Chobani and 0%. Somehow the 2% with only about 20-30 cals more, feels more filling (though I love so many of the 0% flavors, I used to shy away from the 2% flavors altogether! Pity). I am glad you can have some dairy now!!
I watched some documentary on the topic of full vat vs processed... super interesting. For me, and my family, the less processed the better!
I was told to give up soy and dairy when I had to go GF also. I have only just now (almost 2 years later) fully healed, and I even hesitate to say that. But, just last week I started to add dairy back into my diet and it seems to be going okay. I've only done yogurt and cottage cheese though. I haven't tried soy yet, but I don't really miss it, so I may not....it is generally overly processed anyway.
I love it my friend, it's so true. The eggs have been something I've switched back to- used to only eat the whites but found out that you can't digest the whites without the yolk! I have to stay away from dairy but if I ever cheat- it always with full fat dairy! ;)
happy friday!
I cut out dairy, but only for about three months. I'm thinking I should have made it longer...so I may "start over." I can definitely tell a difference in full fat vs. low fat though. My doc that does my nutrition with me isn't a huge fan of dairy, but he said the full fat is great for digestion.
Lindsay, you always give me so much to think about. Can I just come live with you guys and pay you to do all my meal planning for me? Hehe. I buy some things full fat (like ice cream!;) and some things low fat (like my cottage cheese), but almost never non-fat. I guess I never really thought of the "processed" aspect of low fat items before, though. Food for though (Oh dear, horrible pun;).
-Erin @ www.untilyoutri.com
That's interesting! I've been curious if at some point I can reintroduce dairy back into my life. It's scary though because the last time I had it, I was SO sick.
Have a great weekend!
I'm such fan of going full fat rather than eating overprocessed chemically substituted crap! I wish more people appreciated the benefits of healthy fats, like avocado :) I could at that every meal!
Have a great weekend!
Thank you for posting your thoughts on this topic! I totally agree. People always think I'm crazy for buying full fat yogurt. I've never seen Greek yogurt that is full fat though. I'll have to look around some more.
Another very informative post! Had no idea that whole milk had less lactose. As another comment mentioned, I, too, would like to hire you to plan my meals. :)
wow, we are alike! I still don't eat a ton of dairy but its the full fat for
sure. I just started eating tempeh because its actually fermented and good soy.
It wonder with my digestion now. No tofu yet. I will reat on occasion but never
really buy it. You should try tempeh again! If you do, report back!
Lindsay
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we actually don't buy milk either. ALmond milk is our preference, but I do like
our cottage and cream. GOOD LUCK THIS WEEKEND!!
Lindsay
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LOL! loved your pun. And yes, I'll come cook anyday!
Lindsay
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totally agree. I think goats milk is a great benefit as well. Like i said, I
don't eat a TON of dairy , but when I do , its definitely FULL FAT.
Lindsay
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Great post!!! Fat is really important!!!!! :D Keeps us full and nourished! Hope you have an awesome weekend, Lindsay!
oh those egg yolks, SO GOOEY and GOOD! Right? I think we both agree on our dairy
preference. ha ha! By the way, you going to SC rev?
Lindsay
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I heard it does wonders for immunity. I'm sure you know! Hope you have a great
weekend heather!
Lindsay
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i know, thats the bad thing. I wish they had more full fat flavors. I've noticed
less sugar/carbs in full fat too. that easier on my stomach for sure.
by the way, congrats on your progress!!!
Lindsay
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Smart girl! I love that you focus the post on doing what is right for your body and encouraging others to do the same. And the key word that stuck out to me was NOURISHED. There's nothing better than feeling nourished and energetic. Happy Friday, friend! xo
it got me thinking yesterday when we spoke. Ya know? And yes, NOURISHMENT is
fun! haha. Have a Great day off!
Lindsay
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i say give it a try for a week or 2 and see if you notice any difference.
Doesn't hurt to try!
Lindsay
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would love too! I'm on my way!
;)
Lindsay
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oh yes, several brands carry full fat! there's FAGE, VOSKOS, and a few others
too! let me know if you find them.
Lindsay
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same here! Love your perspective Vanessa!
Lindsay
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those chemicals mess my system up so bad, I hear ya!
Lindsay
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grace, so glad your figuring out what works for you! Hope you continue to feel
your best girl.
Lindsay
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at least you have your buckeyes, right? haha.
Lindsay
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oh ya, those all sound good! I always love your grocery posts. hehe.
Lindsay
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Thanks for your insights! I'm all for the full fat....everything! I like the emphasis on real unprocessed food and full fat in reasonable amounts. I'm still a little sketchy on adding dairy back into my diet, but it helps to hear about your experience!
its funny what we get accustomed to with taste, ya be know? And yes, you NEED
that cone! maybe this weekend?
Happy Pizza Friday!
Lindsay
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wow, love this michelle. Such a mentally healthy perspective. THANK U!
Lindsay
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That's really interesting! I had no idea.... I generally eat low fat products. I've found that in most fat free items, they replace fat with sugar. Yikes. No matter what though, I CANNOT get myself to drink anything above skim milk. I can't stand the taste and I don't think it gets cold enough haha :)
I used to be afraid of fat...now I say "healthy fat" is ALWAYS needed
I love full fat products! There is such a huge difference between the taste (& satiety level!) of something low fat and full fat. I don't eat dairy but I do eat full-fat coconut milk, coconut yogurt, and my egg yolks never get left behind!
In one of the nutrition courses I took I actually researched the effects of dietary fat and came across a lot of studies correlating low fat intake (below 30g/day) with a whole range of negative side effects from hair loss to ammenorrhea (well I guess that wouldn't be SO bad) to impaired cognitive function and a doubled likelihood to be involved in a motor vehicle accident!
Cottage cheese I ALWAYS EAT FULL FAT. It tastes chalky to me and I dislike it if I don't. And bring on the egg yolks, especially if they are runny.
I do prefer 0% greek yog, but my main problem with it is that it is usually, aside from being processed when they remove the fat, sweetened artificially. I've been trying to buy 0% plain more lately, and then using natural sweeteners like jam and honey.
I'm a low fat girl, but not in the processed way. My body really works well with lots of fresh fruits and vegetables with a moderate amount of coconut fats and nut butters. I would totally do full fat dairy if I could. My boys do and I really think it works for them. I think it's important for people to share what works for them. That way we can all learn from each other.
The fat is the only thing in dairy I can actually tolerate. I can't even eat cheese, even if it doesn't have lactose, due to casein. I've found that I can tolerate small amounts of cream and butter, but I still have to be careful not to overdo it or I'll get those awful swellings around my throat and face. I tolerate almond milk the best, but I don't always have the time or possibility to make it, so it's good to have cream as an option. :)
Great post I love fat its so funny to see how many people are afraid of fat and choose fat free crap that is loaded with sugar!
Healthy Fat is so good for you and I know that BUT I'll be honest it still freaks me out a bit!
Happy wknd friend!
Katie : )
I don't eat a ton of dairy, but when I do I usually eat full fat. I think it tastes better and I know my body loves the unprocessed factor!
agreed! we don't drink milk but full fat creams are just heavenly! Hope you are
home sweet home soon!
;)
Lindsay
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gosh girl, well said! i love that perspective!
:)
Lindsay
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wow, i want to hear about this study! and yes, love the coconut yogurt!! Now if
only they sold it at costco. haha.
hope you are enjoying some TEA!
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always needed, so true! thanks Kell!
Lindsay Cotter
Nutrition Manager & Fitness Consultant
lyndzut@sbcglobal.net
________________________________
i am still very careful of what I do add in. It can be a little nerve wracking.
I am curious to see how your body reacts. I bet goats milk is your best bet,
right?
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arFrom: Disqus <>
To: lyndzut@sbcglobal.net
Sent: Fri, June 17, 2011 11:27:18 AM
Subject: [cottercrunch] Re: COTTER CRUNCH: Cream of the Crop Friday
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for sure! and now we just need a greek yogurt with a coconut cream pie flavor,
right? haha.
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i think limited amounts of dairy are a perfect choice. Real dairy, ya know? And
of course, who can pass up AVOCADO?!?
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totally, portions are key. and a little cream in soup totally hits the spot!
Feeling better today?
LC
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ANNE MARIE!! so good to hear from you! Not sure if I will be at vineman this
year. The hubs might. We are going to portland the week before for REV3. Sure
wish I could meet you! whats next for you?
LC
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exactly! sugar affects my gut more. Well said Kate.
LC
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we drink almond milk too. Not a lot of real milk, unless its goats milk. But a
little cream can be heavenly.....I SO AGREE!
:)
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totally thought of you with this. How you have found what works well with your
body and its all natural! so good!
Happy Weekend Sarena.
LC
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oh you said it, runny egg yolks are my favorite! I like the natural sweetener
idea too Rach.
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it freaks you out? I think it does for a lot of women to be honest. But at least
you know its healthy, right?
cheers Katie!
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i am with you....i would rather eat the real thing than processed for sure :)
girl I have missed you! where are ya these days? with the fam? And yes, know you
love your good fats. :)
LC
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Give me the fat!! Like you I do purchase some low fat items but I fats are so essential to our well being :)
You know how to tempt me!! :)
Nothing tastes as good as REAL homemade ice cream with all the FAT. So yummy and smooth!!
Hope the Cotters have a great weekend! Racing or no?
healthy fats rock! why not enjoy those intead of the nasty ones? you don't even have to feel bad!
And lest we forget that certain nutrients are more readily available with the aid of fats! The lycopene in tomatoes comes to mind, as I learned when Mark Bittman explained that the Italians may be on to something with their ubiquitous Marinara.
I'm a "phatso."
I am all for full-fat, but I was raised on non-fat milk, so that's the only thing I'll drink just due to taste!!
I also eat low-fat dairy (Chobani), but I'm not against the 2% at all :)
I am so impressed with how disciplined you atte with your food. Its so hard for me to cut anything out of my diet, I know moderation is key but I am working on that one too.
i totally get that. I never could drink skim for that reason. But now I drink
almond or goats milk. gotta have that creamy taste!
;)
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haha, yes m'am! Amen to that! those italians are kinda smart, eh? Love mark
bittmans cookbook!
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well said lady! I know you can't have dairy t the moment, but you still enjoying
those good fats!
:)
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no racing this weekend. NExt weekend we leave for buffalo springs though. Then
portland! woohoo! you racing?
LC
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how did i know that? hehe.
;)
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oh I bet you could if you had to. kind of like training, that sort of
discipline, right?
;)
LC
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This is so true and I've been working my way back into it! I'll only eat 2% yogurt right now, I am doing better on the cheese and milk too. The best part is the saturated is fat is totally fine- again as you said, the food is totally unprocessed, therefore God putting everything in there that is supposed to be there- including fat and saturated fat! I'm glad it makes you feel better and more full of like Lindsay.
And as I promised- do as you say this week!
THANK YOU!!!! This post pretty much sums up all my feelings about this. For the longest time, I was terrified of full fat dairy, because I was so conditioned to think fat = evil and the lower fat option = better, even if it's had the bajeesus processed out of it and is chock-full of chemicals/whatever.
It took me a long time, but I finally realised that full-fat is its INTENDED state, and there is nothing wrong about fat at all! Plus it's absolutely friggin' delicious :D
THANK YOU!!!! This post pretty much sums up all my feelings about this.
For the longest time, I was terrified of full fat dairy, because I was
so conditioned to think fat = evil and the lower fat option = better,
even if it's had the bajeesus processed out of it and is chock-full of
chemicals/whatever.
It took me a long time, but I finally
realised that full-fat is its INTENDED state, and there is nothing wrong
about fat at all! Plus it's absolutely friggin' delicious :D
haha, yes thank you chuck! I will. And you do as you say! Hope this weekend is
good fun full of training in warm ocean breeze weather!
LC
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amen to that lizzi! so glad you were able to see that goodness! and friggin
good for sure!
Lindsay Cotter
Nutrition Manager & Fitness Consultant
lyndzut@sbcglobal.net
________________________________
oh man, that ice cream looks good! I got an ice cream maker as a wedding present this past November and have only used it 1 time. I think it's about time to whip it out again and make a new batch....being that its summer and all : )
YAY!!!!! It is SOOOOOOO about our individual bodies, eh? And yes - I LOVE that we feel NOURISHED! What a concept!
I really love this post! Last year I read a book titled 'Real Food,' by Nina Planck, and it completely changed the way I think about full fat dairy products. She asserts just what you do: that milk, cheese, yogurt etc are meant to be consumed "intact"--fat + protein--for a reason! We need the fat to fully absorb nutrients and feel satisfied. Over the past 12 months I've slowly been reintroducing full fat dairy into my diet, however I still buy reduced fat or fat free products as well. It's all about balance and listening to what my body craves. :-)
Happy Saturday! <3
I need to get that book! You said it perfectly Sara!
:)
LC
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amen to that sista! and the fresher the better! right?
Lindsay
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oh you must bust that out and make some, then post pictures, k?
;)
Lindsay
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This is so interesting! I'm glad I came across your blog and had the opportunity to read this. I had never considered this viewpoint before but it makes sense!
Love this! I don't eat very much dairy. I'll go weeks without any at all. But on the rare occasion when I do include dairy in my life, I tend to go for the full-fat stuff: yogourt, ice cream, cheese. I can't do full-fat milk though...it's so thick and just...uck. Doesn't work for me.
Say what?!?! I always drink cream right out of the carton ;) LOL! I'm totally with you on the full fat versions of stuff. You know, juts recently as I stopped depriving myself of food (I was always worrying about calories), and ate food that I was craving and not worrying , and buying foods that looked good instead of hunting for low fat/no fat versions, a MIRACLE HAPPENED!! I've stopped agonizing about food, enjoy it more, and never ever feel like stuffing myself because I know I can eat what I want, when I want it. The human body knows what it needs. Trust it! Love your posts....all of them...even when I'm a lazy slacker & don't comment :) xoxo
i love you nellie! you are so real and honest and thats freakin awesome! way to
enjoy food, life, and health even more!
And i don't care if you comment or not, as long as we can keep stalking each
other. deal?
;)
Lindsay
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Oh wonderful! so glad you enjoyed it and even more glad that we found
each other!
Cheers Allison.
Lindsay Cotter
Nutrition Manager & Fitness Consultant
lyndzut@sbcglobal.net
________________________________
we usually don't buy milk, just other dairy products that are full fat, so I
hear ya! but I do like my goats milK!
;)
Lindsay
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love this post!!!!!!!!!!!!!!! and we are HUGS fans of FAT!! ;) though one of the hardest thing for me with Gary is that he was raised with low fat, non-fat which I was too but now I love my full fats! And now trying to teach Gary not to be afraid of the healthy fats, the body likes the real stuff :) xoxo
i know, its like we are born in the low fat era! I hope gary can change his
ways, hehe.
:)
Lindsay
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you betcha! i knew you'd appreciate this my fellow cottage cheese lover! hehe.
Happy weekend friend!
Lindsay
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oh yea, glad you stopped by. Love that heather! I've never heard of budwig and
now I am intrigued! must make it! thanks Kenzie.
cheers!
Lindsay Cotter
Nutrition Manager & Fitness Consultant
lyndzut@sbcglobal.net
www.cottercrunch.com
________________________________
great post, perfect timing. I am sitting at the crossroads where I am going to have to remove the dairy out, actually, starting tomorrow.
I'm not really a fan of fat free items, but I do buy FF milk for Dan and FF greek yogurt, but I do prefer at least 2%.
It diesn't hurt to cut it out and try. But whatever you feel is best for you, ya
know? Let me know how it goes Melissa!
Lindsay
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LC, I am so glad your brought this up! I only do full fat dairy (when I do dairy, which is rare). Both my primary care doctor and my OB-GYN have stressed to me the importantce of full fat dairy for the sake of fertility. Although that's not my main concern, I also think it is important to consume foods in their most natural state.
I am all about the full fat dairy. It is so much more satisfying!
Amen to that! and so creamy.
Lindsay Cotter
Nutrition Manager & Fitness Consultant
lyndzut@sbcglobal.net
www.cottercrunch.com
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