Wednesday, June 27, 2012

Get Your "Dairy" Aire in Shape For Summer!

The weather is crazy here in Korea. I'm still waiting to hit the beach in my new HIGH WAISTED bikini! But those of you in the rest of the Northern hemisphere are well in to summer.

Haeundae Beach near my house in Korea! This pic was taken
in the height of tourist season!! 
Summer= swimsuits!! (yay)

Most people are looking for a quick and easy way to lose that winter weight. The problem is.. there isn't a quick or easy way! Having a beach bod comes with dedication in the kitchen and in the gym/outside/moving your buns! There are a few things that you can do, however to put you on a good path. One is examining your diet as it is NOW. Look for the "hidden" culprits that are lurking between you and having enough energy to get your rear in gear. Look for those fat grams that are slowly and silently making their way into your daily menu.

Yes- more put into your mouth= more fat on your bod. BUT also, fat takes up precious calories/appetite that could be used to eat clean burning carbohydrates! Carbs= ENERGY to MOOOOOVE! yay!

Today we are going to be talking about a less than obvious culprit standing between you and your buns-o-steal. We are going to be talking about dairy.

This is not your typical anti-dairy rant...
There will be plenty of time for those later. This will certainly not be my last post about dairy... there is just SO much I have to say about it!!

BUTT in this post I will focus on the FAT you are DRINKING. That's right! It's usually pretty hard for people to conceive a drink as being fatty, but if you are drinking milk, you can count on the fact that you are drinking lots of  fat.

"But wait! I drink skim milk or 2% milk", you say!

What if I told you that 2% (fat) milk is actually 35% fat! What if I told you that Skim milk is actually 2% fat. And what if I told you that whole milk is actually 50% fat!!!!

Would you believe me?

This is one of those tricky illusions used by the dairy industry. Shame on them :)

Let's look at the numbers (math-phobics beware):

100 grams of whole milk contains 60 calories.
Its weight of 100 grams is distributed as follows:

88.3 grams of water
  0.7 grams of ash (solid residue)
  4.5 grams of carbohydrates (4 calories per gram= 18 carb calories)
  3.2 grams of protein (4 calories per gram= 13 protein calories)
  3.3 grams of fat (9 calories per gram= 30 fat calories)

Adding up to 100 grams total.

The 88% of milk's weight is only WATER and contains no calories at all. The remainder, 3.3 grams out of 100 grams are fat, which is why the label can "technically" read 3.25% fat. But we don't even need to count the water weight in this equation since it has ZERO calories!

Also, fat, carbs and protein do not all have the same calorie ratios. Fat has more than double the calories of an equivalent amount of carbs and protein. Each of the 3.3 grams of fat contain around 9 calories per gram- opposed to the carbs and protein that contain about 4 calories per gram, each.

So, the breakdown looks like this:
Fat:         3.3 grams x 9 calories=  29.7 calories (from fat)
Carbs:     4.5 grams x 4 calories=  18 calories (from Carbs)     
Protein:   3.2 grams x 4 calories=  12.8 calories (from protein)
                                                      60.5 Total calories

With almost 30 Calories coming from fat of the total 60 calories, we can see that whole milk is 50% fat!!!!!! Yikes! Not even ground beef has that much fat!

Are you still reading this far? I hope so! It took me several times to understand this, but wow! It was worth all the sweat!  

Now that you know the truth about milk's fat content, let's talk about what we can do to lessen our dairy intake this summer. 

The Top Reasons People Say They Need Milk (and my suggestions):

1.) I'm thirsty
     Drink water! There is nothing more quenching than water. It will satisfy your thirst for sure.
     Get creative with your water! Add berries, lemons, oranges, rosemary, and watermelon to it! Talk
     about a PERFECT summer drink!

2.) I need calcium
     Dairy= Calcium is myth.
     There are lots of whole plant foods with more calcium than milk. The best part is, this type of
     calcium usually comes with magnesium and other trace minerals in it's package. Magnesium is
     just as important in bone health, as it helps your body absorb calcium and it makes up the bone
     For good lower fat versions of calcium, look for:
         Sea Vegetables, sesame seeds, tofu**, collard greens, corn**, quinoa,  amaranth,
         figs, dried apricots,  broccoli, spinach, white beans, nuts, seeds, blackstrap
         And the list goes on and on!
Google: "Correlation dairy intake to osteoporosis"!
Studies show that countries with the highest
dairy intake, also have the highest rates of osteoporosis.
Here is a chart showing the correlation
with hip fractures.  

3.) What am I going to put on my cereal
     If you are in the US, consider yourself LUCKY! You have SO many options available to you.
     These options are just as easy as walking in the store and buying it off the shelf!
     Try almond milk, hemp seed milk, coconut milk, or organic soy** milk if you are desperate.
     Or if you are not in the US, you can easily make your own almond milk! ALMONDS, water and a
     blender! Simple! Or you could forgo your cereal and get in to some new breakfast foods!

    Check out this HILARIOUS commercial for Almond milk that my friend showed me! (Natt ;)

4.) But, I am a baby calf and I love milk! What do I do!? 
     Don't worry, honey! Just disregard this post- I wrote it with my human audience in mind ;) Your
     mother's milk is the PERFECT food for you! Just like human milk is the PERFECT milk for baby
     humans and beaver milk is perfect for baby beavers. :)
This is Gary. He lives in a farm on the campus of Western Kentucky University! He LOVES milk!
He has been fattening up quite nicely since birth thanks to the fat content in his mamma's milk!

Try a week or two without dairy and see how you feel! I felt SO great, I couldn't go back! If there is ever some hidden dairy in something that I eat, just like clockwork, I have a small breakout and get a mucousy throat! I notice a difference in my digestion as well. But NEVER take my word (or anyone else's word) for it! It's all about experimenting and experiencing for yourself. Do your own research and draw your own conclusions. You are the only one with your best interests in mind!

Comment down below about your own dairy substitutes! We'd love to know what you found that works for you!!

Now go out there and take advantage of all the information the internet has!!

Research! Share your findings!

Start living your life "The Empowered Way"!

Find me on Facebook at "The Empowered Way" for dairy inspiration and thoughts. I still have my next video coming out this weekend! Don't forget to subscribe to my YouTube channel so you get priority viewing :) My Channel!

Wishing you lots love and a "dairy-free" dairy aire,


This post was written with inspiration from the book The 80-10-10 Diet. I dislike the use of the word "diet" here, because of the modern connotations it has. This way of eating is a lifestyle, not a fad or a get slim fast book- so don't let the name discourage you. I totally recommend reading this!!

For more information about dairy, I like to visit and

**All dietary suggestions pertaining (especially to soy and corn) made here assume non-GMO and organic foods.


  1. Great post Meg! I love soy milk! what do you tell people when they say that they can't have coffee without milk? Just curious :)

    1. Hi Magda! I would tell them if they absolutely MUST drink coffee to get through the day, then sub dairy milk with the above mentioned milks.

      If a person needs coffee to function, I think it would be wise for them to take a look at their lifestyle. Examine the sleep schedule and the other foods they are eating. If we need a stimulant to function properly, chances are something is wrong with one of those things. The human body was made to perform at an elite level, naturally with the help of our FUEL (our food!)

      Thanks for your questions and thanks for reading, Magda!!
      I hope you are enjoying your summer! Korea didn't receive the warm weather memo this year! hehe- it will soon be the rainy season and I won't even have a tan! :)

    2. Thanks Meg! Do you think coffee is bad altogether or is it fine in small quantities? I probably drink 3 cups per month.

    3. I do believe coffee to be bad altogether... but it's all up to you! The soul purpose of our diets is making us the most vibrant and glowing person that we can be! Whatever you find that diet to be, is what will make you feel whole and full of health! :)