If you’re like me or 30 to 50 million Americans, you’re lactose intolerant. This means you cannot enjoy many dairy treats because you are unable to digest most of the sugars in milk. This is a result of being deficient in the enzyme lactase. Lactase is typically prevalent in the small intestine and helps to break down lactose. Some of the symptoms of lactose intolerance include abdominal bloating, gas, diarrhea, abdominal cramping and even nausea.
A healthy alternative that I have found is almond milk. It is actually lower in both calories and fat than cow’s milk. A cup of plain almond milk averages about 60-70 calories, while a cup of 2 percent cow’s milk is about 130. It is also rich in calcium. I like to use almond milk in my protein shakes. Here are a few recipes from my Fitness Answer Meal Plan:
ALMOND PEANUT BUTTER COCONUT SHAKE
• 1 cup almond milk
• 1 scoop vanilla whey protein
• 2 Tbsp. natural coconut flakes
• 1 Tbsp. natural peanut butter
Place all ingredients in blender and blend until smooth. Thicken with ice.
PROTEIN PINA-COLADA
Mix together:
1 tbsp. coconut
½ cup pineapple
1 cup almond milk
3/4 cup water and ice
Blend in blender until smooth.
BANANA ALMOND SHAKE
• ½ banana
• 1 cup almond milk
• 1 scoop vanilla whey protein powder
• 3 ice cubes
Blend all ingredients together in blender until smooth.
HONEY STRAWBERRY SHAKE
• 1 cup almond milk
• 1 scoop vanilla whey protein powder
• 1 tsp. natural honey
• ½ cup frozen strawberries
KIWIFRUIT MINT SMOOTHIE
* ½ cup water
* ½ cup almond milk
* 1 scoop vanilla whey protein powder
* 1 tablespoon fresh mint
* 1 kiwi, peeled and finely diced
Mix whey protein, skim milk, and water in blender. Add kiwi and mint in blender. Blend until smooth. Thicken with ice.
THE ALMIGHTY ALMOND SHAKE
Mix together:
1 cup almond milk
1 scoop vanilla whey protein
½ tsp. vanilla extract
a pinch of cinnamon and ice
Blend in blender until smooth.
Joanne Sgro is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training. Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com. She resides in the Phoenix, AZ area with her fiancé, where she runs her personal training business, Fitness Answer, LLC.