Author: Sarah Miller, RD

Nutrition and Food, Recipes

Vegan s’mores Popcorn

Sarah Miller, RD

Ingredients

  • unpopped popcorn kernels (I use ~1/4c unpopped for 1 person)
  • popcorn popper (I like my colonel popper)
  • vegan graham crackers (at least 3 sheets) broken into pieces
  • vegan marshmallows (mini or regular)
  • vegan chocolate chips or bar of choice (if using bar, break into pieces)

Instructions

  1. Preheat oven to 350F.
  2. Pop your popcorn according to instructions. I like to airpop using my colonel popper in the microwave, no oil needed.
  3. Spread popcorn out on a large baking sheet lined with parchment paper.
  4. Distribute pieces of large marshmallows (or mini marshmallows) throughout popcorn spread. Do the same with your chocolate and graham pieces.
  5. Place baking sheet in the oven. After ~5 minutes watch more closely for doneness. Chocolate and marshmallows should be soft/melted with some slight browning on the marshmallows.
  6. Remove from oven- serve and enjoy!

Tips

  1. I recommend keeping a close eye on your tray in the oven to avoid overcooking.
  2. Feel free to try different add-ins such as unsalted nuts, caramels or other gooey or crunchy treats. The options are endless!
Nutrition and Food, Recipes

Easy Vegan Egg Bites

Sarah Miller, RD

Ingredients

Instructions

  1. Turn air fryer on.
  2. Spray mini muffin tin with nonstick spray.
  3. Place 1-2 pieces of the diced potato and diced mushroom in each mini muffin hole.
  4. Let air fry for about 5 min or until potato has some light browning.
  5. Carefully remove mini muffin tin from air fryer.
  6. Shake well and pour in liquid Just Egg, being careful not to overflow.
  7. Place a few pieces of shredded vegan cheese or smaller pieces of sliced vegan cheese in each muffin hole.
  8. Return to air fryer on lower level of appliance.
  9. Let air fry for another 5 min, or until tops of mini egg bites appear done (light browning).
  10. Carefully remove from your air fryer and let cool for a couple of minutes before removing from muffin tin. Make sure to place on a heat safe surface.
  11. Serve and enjoy!

Tips

  1. I recommend keeping a close eye on your air fryer during the cooking process to avoid overcooking.
  2. Feel free to try different vegetables and/or cheese. The options are endless!
  3. Make sure not to over-fill mini muffin tin; adding too much liquid will make the egg bites puff up. They’ll still taste great, they’ll just look like mini soufflĂ©s 🤣
  4. These are so tasty you’re going to want to eat them all, so at most one mini muffin pan will feed ~1-2 people.
beautycounter, Personal Care, Product Reviews

Head to Head: Schmidt’s vs Beautycounter

Sarah Miller, RD

If you’ve read my blog post reviewing natural deodorant you know that I’ve tried a plethora of different natural deodorants. Even though ultimately Schmidt’s was the winner, it was still lacking in a few areas, which led me to continue my search for the best natural deodorant.

I joined Beautycounter as a consultant earlier this year because I feel strongly about clean beauty products and like to support companies that are trying to make a difference, both for humans and for the planet. Beautycounter has a clean deodorant called the Clean Deo that was on my list of products to try and when it arrived in my latest order I was super excited to get my sweat on.

The set-up

My goal was to wear the Clean Deo daily for a week so that I could get a good comparison to my Schmidt’s product. Switching from an antiperspirant to a natural deodorant necessitates getting used to sweat. Brands will tell you there’s an entire detox process, but I can’t find any solid evidence to support this. The bottom line is that when you’ve spent years wearing antiperspirant you’ve forgotten what it’s like to have damp underarms. I think it takes about 2 weeks to get used to your body sweating instead of feeling dry all of the time.

I’m definitely a heavy sweater. I work out daily, take my dog for walks, love to go hiking, and all sorts of other things active and sweaty. Don’t even get me started with how much my anxiety makes me sweat. For a deodorant to keep up with me is pretty difficult and generally requires me to reapply throughout the day.

Application

Schmidt’s has long been my go-to because it doesn’t irritate my skin with reapplication, is a vegan product, smells great, and glides on fairly smoothly. You do have to warm it for a few seconds in your underarm to make it roll on smoothly. Additionally Schmidt’s does leave a white product residue behind and unfortunately leaves underarm stains on many of my shirts.

Beautycounter Clean Deo (I used the coconut scent) has a great application feeling- better than Schmidt’s and requires no warming. Just simply remove the cap and apply. It glides on super smoothly and requires only 1-2 swipes without leaving a white residue. Did I mention that I only had to re-apply a handful of times this past month? Way less often than when using other natural deodorants on the market.

I have been using the Clean Deo daily for over a month now and can attest that it has not stained any of my clothes.

But is it vegan?

Schmidt’s is a vegan product and Beautycounter’s Clean Deo has beeswax. So depending on how strongly you feel about beeswax usage this may be a dealbreaker for some people. I personally try to look at every product holistically before making the decision to use it. For me, I can forgive the use of beeswax when taking other factors into consideration- including that Beautycounter is leaping bunny certified. Leaping Bunny certification is an important criteria for me if a product I’m considering isn’t 100% vegan. Veganism looks different on everyone. Veganism for me involves challenging my own and conventional views of what makes someone or something vegan, as well as setting priorities for what criteria is met and if I’m willing to compromise.

Beautycounter’s Clean Deo also has an amazing feature that other deodorants don’t. Instead of throwing away the entire stick when it’s done, you keep the container and simply refill it with a new canister. I’m definitely not the only fan out there, either. The Clean Deo was recently featured in the Toronto Star’s round up of the best refillable products and Marie Claire’s 17 best deodorants. Making the deodorant packaging refillable cuts its water, fossil fuel and greenhouse gas emissions by an estimated 47%! This is a huge win for the environment.

Final thoughts

Overall, Beautycounter’s the Clean Deo is my new go-to and my Schmidt’s has started collecting dust.

Considering making the switch to clean beauty? You can shop the Clean Deo and other Beautycounter products here.

beautycounter

Beautycounter

Sarah Miller, RD

Clean beauty products are so important to me. I briefly mentioned on my deodorant review that I have been working on cleaning up my entire personal care regimen for years now. I’ve been a faithful user of the Environmental Working Group’s cosmetic database SkinDeep to check out the rating of any product before I use it. I still remember who introduced me to it; her name was Josie and it was back in about 2005-2006. She was way ahead of me in her awareness of potential hazards in the everyday products we use. We haven’t kept in touch, but I hope she knows that she was instrumental in sparking off my quest for a cleaner lifestyle.

This year I met Beautycounter. A dietitian I know, Annie, was posting about it on her social media and I just never took the time to really explore what the brand is or what they value….until now. 

My Why…

Not only are they from California (hey home state!) but they’re also a women-led brand and certified B corporation (win!). Being a certified B corporation means that they take the planet, people, and profits into account when making business decisions. Not sure what a B corporation is? This can answer any questions and explain why it’s kind of a big deal.

Did you know that in the EU more than 1,300 chemical ingredients are banned for use in cosmetics? In the US only 30 ingredients that are banned. At Beautycounter, they have 1,800 ingredients that they ban from use in their products. The last major law passed in the US to regulate beauty ingredients was passed in 1938. Let that sink in for a moment.

I can only speak for myself, but I definitely don’t like the idea that I live in a country that is so behind with regulating ingredients allowed in the everyday things I use. Products that I put on my body and leave there for hours, like mascara, lotion, deodorant, toothpaste, everything. I’ve tried many clean beauty brands, but the products have almost always left me wanting more. And that’s where Beautycounter has become a game changer for me.

Not only are they an integral advocate for the clean beauty movement, but their products are legit. The Flawless in Five set is so quick and easy that I don’t mind putting makeup on each morning. And I love how natural I look. Their skincare is no different- there’s something for every type of skin and every type of person. Not into a big regimen? Counterstart is a good way to get used to using a cleanser and moisturizer every day. 

Learn More

There’s products for the whole family, including children and men. If you’re interested to learn more, take some time to browse their products and read about their mission.  All of their products are leaping bunny certified and cruelty free, but they aren’t all vegan.

I’m a consultant for Beautycounter, so any purchase you make through my link will sign you up as one of my customers. I would love to help you choose the products that would work best for you and create a regimen that you feel good about using. Prefer to shop on your own? That works, too!

I truly love these products and hope that you do, too. But if you don’t, you can return any unused product to Beautycounter. 

Jars Containers Zero Waste Vegan - Jasmin_Sessler / Pixabay
Nutrition and Food

Nutritional Yeast

Sarah Miller, RD

A significant source of some B vitamins, nutritional yeast is a great way to give foods a cheesy or savory flavor. Some brands are fortified with vitamin B12, making this a staple in many vegan households. I personally love the flavor of nutritional yeast and started using it years before I was eating vegan. 

Nutritional yeast can also be helpful for people who want to give their food a cheesy flavor but are on a low sodium diet. One serving (1 tbsp) of nutritional yeast has 25mg of sodium while one serving (1oz) of cheddar cheese has 174mg.

One serving of nutritional yeast provides 9g of complete protein and is made from a single-celled organism called Saccharomyces cerevisiae. It is dried and inactive and therefore doesn’t grow like active dry yeast does, so you can’t substitute it in place of yeast in your bread recipes. Nutritional yeast is technically made from the same species of yeast as active dry yeast, but it’s a very different product.

But you can use nutritional yeast to amp up the flavor of many dishes including soups, sauces, egg substitutes (like this tofu scramble) or even as a popcorn topping. The umami flavor of nutritional yeast is from the amino acid glutamic acid. But don’t worry, this is a naturally occurring amino acid and is not the same as the additive monosodium glutamate (MSG). 

NPR has a great piece on the history of nutritional yeast including it’s many rises and falls in popularity.

Product Reviews

Dazzle Dry Review

Sarah Miller, RD

If you know me, you know that I’m always looking for the best non-toxic product possible. Nail polish is no exception. I’m also notorious for messing up my manicure within 5 minutes of leaving the nail salon. (Carrie can attest to this ????????‍♀️ ) I hate shellac polish for so so many reasons, but love that it would dry before I’d leave and would last up to 2 weeks. But unfortunately because of all of the reasons I don’t like it, I would still opt for a natural manicure with polish and ruin my nails the same day I paid to have them done.

Enter Dazzle Dry. Not only is this nail polish non-toxic and vegan, it dries in 5 minutes (no joke) and lasts up to 2 weeks (the longest I’ve had mine last and not chip was 1.5 weeks).  I discovered this awesome system after having my last professional manicure in January 2020. I was visiting Reno and had a manicure at the salon at the Silver Legacy Resort. The nail system they used was Dazzle Dry. My first experience blew me away. The nail technician assured me my nails would be dry before I even got to the counter to pay and she was right. My manicure life was forever changed in that moment.

Silly me, I didn’t know at the time what nail system it was that she had used. I just hadn’t paid close attention while it was happening. After some detective style Googling I found out it was Dazzle Dry and immediately placed my first order.

Cost

Yes, their products are a bit on the pricey side. But they are worth it! Especially since covid has made nail salons open and close at a head spinning rate. I’m able to give myself salon quality manicures at home AND the products are safe. 

There are specials online pretty regularly, so if you’re nervous to try I’d recommend waiting for a sale. Or you could even search for a coupon code online. Either way, you will love it. I’m so obsessed that it’s hard to not constantly buy new polish. 

The other factor is the the products are non-toxic and vegan. Buying a product that is better for you and the environment generally comes at a higher price tag. The upfront cost of Dazzle Dry is worth the long-term value.

Current Special!

Dazzle Dry has a special right now for the system. If you buy one, you can get one free with code BOGO50 at checkout. This would make an awesome gift for you and one of your favorite gals.

Chemistry Glass Flask Doodle - atomstalk / Pixabay
Nutrition and Food

What is a Registered Dietitian?

Sarah Miller, RD

Depending on where you live, a Registered Dietitian and a Nutritionist are not the same. For example, I live in California. In California there are no regulations related to using the title “Nutritionist.” However, the title “Registered Dietitian” is protected. That title can only be used if you’ve met the requirements to become a Registered Dietitian.

A Registered Dietitian, Registered Dietitian Nutritionist, RD, or RDN all mean the same thing. This is a credential that someone has earned. Similar to an MD or an RN- you can only call yourself those things if you’ve done the work required. To become a Registered Dietitian involves completing extensive education and supervised training prior to passing a national exam. 

Minimum Requirements

The education includes biology, anatomy and physiology, chemistry, biochemistry and more. After completing at minimum a Bachelor’s Degree (soon Master’s Degree minimum), you then apply to participate in an internship program, of which many are unpaid. The competition is fierce, just like trying to apply to Nursing School. There are more applicants than there are internships. Many of us completed our internships unpaid- a sort of labor of tough love.

Now that you’ve completed your internship program, required to be at least 1200 hours consisting of supervised clinical, community, and food service rotations, you may be eligible to take the registration exam. 

The registration exam is conducted at an official test site to maintain the integrity of the exam. You’ll likely want to pass the first time if possible because it’s not free. Once your internship is verified and you are deemed eligible to sit for the exam, you pay a fee when you select your exam date. No phones, no personal electronics, nothing can go into that room with you. I had the privilege of later completing my Certified Nutrition Support Clinician (CNSC) exam with a broken foot. More on that some other time…

Congratulations, you’ve passed the exam! Tears, there will be tears. So many tears of joy. You are notified before you leave after exam completion whether or not you’ve passed. If you didn’t pass, you can re-take the exam at another scheduled date and time. 

Lifetime Learners

California doesn’t have licensure for RDs and therefore the path to becoming a Dietitian concludes once you pass the registration exam. Dietitians are required to complete at least 75 units of continuing education every 5 years to maintain their credential, including at least 1 unit of ethics. You create an online learning profile with the governing body and log your education as you complete it. That means every RD you meet has continued to learn throughout his/her career. Dietitians are dedicated to staying up to date to ensure that they are providing the best nutrition care possible with the most current scientific evidence. We are a profession of lifetime learners.  Many Dietitians will choose to complete additional certifications and/or credentials to become more specialized in specific areas of practice.

As I mentioned before, this may vary depending on your geographic location. The information provided here is specific to California, USA. There may be other regions where being a Nutritionist involves specific criteria, but here you’ll want to work with a Registered Dietitian to ensure that you’re receiving evidence-based information and not just someone’s opinion.

Nutrition and Food, Recipes

Vegan French Toast Bake

Sarah Miller, RD

Ingredients

  • 1 loaf of Vegan Croissant Toast cut into 1 inch cubes
  • 12 oz silken tofu
  • 1, 13.5oz can of coconut milk
  • 2 tablespoons arrowroot
  • 1/2c sugar
  • 2 tbsp cinnamon
  • 2c frozen mixed berries

Instructions

  1. Preheat oven to 350F.
  2. Cut the bread slices into 1 inch cubes. Remove 2c of mixed berries and leave out on countertop to defrost a bit.
  3. Spray a 9×13 casserole dish with a nonstick spray and add bread cubes.
  4. Blend tofu, coconut milk, arrowroot, sugar and cinnamon in your high speed blender to make a custard.
  5. Pour custard over bread cubes. Push cubes down to ensure they all get wet, or leave some dryer areas if you like a crunchy crust.
  6. Place in oven and bake for 20min.
  7. Pour mixed berries over the top and bake for another 20min. It’s ok if the berries are still frozen when you add them.
  8. Remove from oven and serve immediately.

Tips

  1. Make sure your bread is dry- it works best if the bread is about 1 day past it’s best date. The dryer the bread the better the texture for this recipe. You can also substitute another type of french bread if you prefer.
  2. My husband and I like a mixture of texture so I like to only push down some of the bread and let other smaller areas remain untouched by the custard so that they come out a little crunchy. If you prefer soft texture make sure you have fully coated all of the bread pieces.
  3. Feel free to add more fruit if you like, 2c is an estimate of the amount I used.
  4. My husband really likes maple syrup on top; I prefer to keep it as is or to add some vanilla plant based yogurt ????
Year End New Calendar Done Over - eliza28diamonds / Pixabay
Personal Care

Fitness Fun

Sarah Miller, RD

With the launch of Apple Fitness+, I wanted to take this time to get excited for the upcoming new year and our inevitable resolutions. While not all resolutions have to or should be related to fitness, it can be really fun to have at least one of them be.

For the seasoned exerciser, maybe a resolution is to rest more. Or maybe to improve your mile time. For people who have given exercise a break with everything happening during 2020, 2021 might be a great year to check out some home workouts.

I love working out at home. Not only is it my own space, with my own equipment and no waiting for machines or weights, but I’m also free to workout when it works for me and to shower right after without having to wear flip-flops. I’m not a personal trainer or a Medical Doctor- you should always consult your Doctor before beginning a new exercise program. But here are some of my favorite options that I wanted to share with all of you.

Peloton

Peloton is known for their fancy at home bike workouts. But did you also know that they have an awesome app that includes strength, stretching, cardio, outdoor running/walking, and even pilates and yoga? This app is easy to use with some great trainers. They have a 30 day free trial going so if you’ve never signed up before, now is a great time to test it out! This is the Peloton Digital version, not the membership including the hardware. The digital membership is for a single-user where their All Access membership, which includes all digital content on your phone PLUS content on your Peloton hardware, can be shared with an unlimited amount of household members. I don’t have any Peloton devices so I don’t know what the experience of using their hardware is like.

Alexia Clark

Alexia Clark is a personal trainer with a massive online following and presence. There are home and gym workouts available and they don’t require a lot of equipment. You can get a great home workout using dumbbells and resistance bands. I started her program after having needing to find a new workout that wasn’t running due to surgery on my left foot and then 6months later breaking my right foot. So I speak from experience when I say you can find ways to modify. I have been using her workout program for over a year and I absolutely love it! I don’t follow her nutrition plan, but if you need new menu ideas you can definitely find some inspiration. Her workouts have a 30min or 60min option, 5 workouts/week, and are brand new every day! And when I tell you they’re new each day, they truly are different each day. The workouts are designed to be completed Monday-Friday and if you follow her on Instagram she shows you the first circuit daily. You can also mark your favorite workouts so that you can do them again in the future!

Apple Fitness +

This brand new service launched this week and I love it! For those who are looking for a slightly less expensive service that is similar to Peloton, this is definitely for you. Very comparable, and I’d say even better for beginners. I really like that the strength workouts are all full body so if you’re new to working out or coming back from injury it’s easy to make sure that you’re hitting every muscle group. My most used feature of any digital workout is definitely the stretching. I really like that Apple Fitness + includes mindfulness with their cooldowns/stretching series. I’ve found that adding the extra minute or two to meditate at the end of my workout is a great way to fully bring my body down from the high of exercising. This is one feature that the Peloton stretching does not include. Apple Fitness + also doesn’t currently offer any outdoor guided walks/runs like Peloton does, but considering it’s a brand new service, I’m sure it’ll evolve over time to include more features as they get feedback from users. Apple Fitness + as a great option for getting a great workout in at home, and can be shared with up to 5 household members.

Fit Body with Anna Victoria

Another great option for home or gym workouts. Anna Victoria is a personal trainer who also has a massive online presence, just like Alexia Clark. Her program is similar in that it includes workouts and nutrition, but otherwise I found the Fit Body experience to be different from Alexia Clark. I definitely love that Anna Victoria’s app has tons of meal options AND they have a Registered Dietitian on their staff. Not only does your membership include access to the app, but Anna Victoria has said that you can also contact them with questions for their Registered Dietitian or their Physical Therapist. Her workouts are definitely tough, but can also be modified. She recently gave birth to her first child and has added pregnancy workouts to her app for other women who want a workout program during that time. The only complaint I had with her program when comparing to Alexia Clark’s was that there wasn’t enough variety for me. You will definitely hit all major muscle groups, it just felt like most of the workout movements were repeated a lot. They recently debuted a massive overhaul of the app to include a lot of changes for how the workout week is structured and variety with the trainer you use. You have way more flexibility over which muscle groups and exercises you do and on what days, whereas with Alexia Clark you’re kind of forced into a Monday-Friday schedule. The other feature I like is that the Anna Victoria meal plans have a ton of variety and are available for any type of diet: vegan, paleo, vegetarian, flexitarian, etc. The recipes are definitely high quality and provide great inspiration even if you don’t follow the calculated macro meal plan.

UPDATE 12/18/20: For a limited time online you can get the 12month subscription to Fit Body for only $99.99! Use promo code FITBODY2021 at checkout.

Dance Church Go

Dance Church Go is the perfect workout for people who don’t like to workout. They offer live classes every Sunday, Wednesday and Saturday. Classes are donation based with the recommendation to give $15, the price you would pay for an in-person class. Dance Church has nothing to do with religion or church and is everything dance. All classes were in-person before covid. Classes are partially guided with instructors who also give you time to just dance around your space and enjoy yourself. The 55ish minute classes include a Daydream sequence near the end for you to catch your breath and do some stretches before starting lower body work on the floor. The 30ish minute (usually Saturday class) skips the Daydream sequence and lower body specific work, but is still a great way to get your blood pumping. A friend of mine told me about Dance Church near the beginning of the pandemic and I’ve been hooked ever since! The teachers are so fun and have so much energy, you can’t help but have a good time. Classes are mostly PG-13 and friendly for kids, but I’d recommend you leave that to your discretion as a parent.

UPDATE 1/10/21: Dance Church Go announced this week that they are making some changes. Sunday classes will remain the same, and the Wednesday and Saturday classes are being discontinued. But the amazing news is that they’re working on having a streaming service so that you can dance whenever you want! That’s even better than classes Wednesdays and Saturdays! You can subscribe to their newsletter at go.dancechurch.com to stay up to date with everything Dance Church.

Cow Meadow Nature Cattle Landscape - Ben_Kerckx / Pixabay
Nutrition and Food

Hormones and Dairy

Sarah Miller, RD

It’s an unfortunate reality that our modern lifestyle exposes us to many possible cancer causing things daily. My intention with this article is not in any way to cause fear. This is simply to raise personal awareness and challenge some of our perceived norms. I’m here to provide information; what someone chooses to do with that information is entirely up to them. My hope for you is to learn something new here today or at the very least challenge your own view/beliefs and cultural norms related to dairy products. Because when we stop talking about issues we can become complacent and start to pretend they aren’t there. And I love talking about food. ????

Quick note about me

I’ve mentioned before that I was lacto-ovo vegetarian for almost a decade before finally eliminating eggs and then dairy products from my diet. The decision to eliminate both of those products was very personal and caused a lot of internal reflection as well as research- not only to understand the nutritional implications, but also the environmental, animal-welfare, and potential long-term health effects. A lot of my decision was based on the environmental and animal welfare aspect of this topic. Nutrition was somewhat easy for me because the alternative products on the market today taste good, can provide similar nutrient profiles, and are accessible to me (not only because I’m a Dietitian). I recognize that I’m fortunate and privileged to be able to say that; not everyone is.

Dairy products can be part of a healthy diet. If you’re debating your milk stance I recommend reading my article Dairy Dilemma to get a little more background on dairy and how it can fit into a healthy diet. The article also discusses alternative dairy products and a brief explanation related to living a vegan lifestyle.

Quick thoughts on The PCRM

Several studies have linked the consumption of cheese and dairy products to an increased risk of breast cancer. On September 22, 2020 The Physicians Committee for Responsible Medicine (PCRM) filed a lawsuit against the Food and Drug Administration (FDA) because of the FDA’s failure to respond to their petition asking for a warning label to be added to dairy cheese products. 

To be fully informative I think it’s important to point out that The PCRM is not what it sounds like from their name. At their core they are an animal activist group, not necessarily a collection of Medical Doctors. There is a lot of much information out there both for and against this group.

Rather than focusing on one group we should focus on what the science tells us so far and where we are falling short. I also think it’s worth mentioning that many groups, businesses, and the like have colorful pasts. But that doesn’t mean that they can’t or don’t contribute useful insight and information. Many of the nutrition handouts available on The PCRM website are full of helpful, evidence-based information.

What some of the science says

According to the authors of several studies, insulin-like growth factor (IGF-1) and other growth hormones may be responsible for the increased incidence of breast cancer in women consuming the most cheese. It’s well established that following a vegetarian diet pattern is associated with lower risk of many chronic diseases, including cancer.

This study, published by Loma Linda University Adventist Health Sciences Center, found that dairy milk consumption could increase women’s breast cancer risk up to 80% depending on how much they consume. This study evaluated the dietary intake of almost 53,000 North American women who were all initially free of cancer. Study participants were followed for ~8yrs during which time they were required to complete food questionnaires and diet recalls. Participants also completed a baseline questionnaire to provide information related to their demographics, family history, alcohol consumption, and other factors that the authors deemed relevant for the purpose of the study. Researchers found that consumption of dairy foods was associated with an increased risk for cancer. The data collected also predicted a marked reduction in risk associated with substituting soymilk for dairy milk.

Possible explanations

The main author, Fraser, went on to explain that possible reasons for these associations between breast cancer and dairy milk may be the sex hormone content of dairy milk. The female cows producing the milk are lactating, and often about 75% of the dairy herd is pregnant. Breast cancer in women is a hormone-responsive cancer. Intake of dairy and other animal proteins in some reports is also associated with higher blood levels of a hormone, insulin-like growth factor-1 (IGF-1), which is thought to promote certain cancers.

“Dairy milk does have some positive nutritional qualities,” Fraser said, “but these need to be balanced against other possible, less helpful effects. This work suggests the urgent need for further research.” 

The Canadian Academy of Sports Nutrition raises several good points related to hormones and antibiotics in our food. Specifically they point out that some protein hormones given to cattle are water soluble. During digestion, your stomach would break down any consumed, water-soluble proteins.

However, the use of protein steroids is different. Steroid proteins are fat soluble. They can remain intact even with heat applied. They can even survive stomach acid! Potential risk of cattle and cow products treated with steroid hormones then causing changes to the human consuming them has room to be further studied. Because there is a lack of strong, reliable data this topic is pretty controversial. There is data supporting all sides of the argument, and no firm stance established by the professional Dietetics or Medical Community (that I was able to find anyway).

What now?

I have to agree with Fraser- dairy milk does have some positive nutritional qualities like protein, carbohydrates, and vitamins/minerals. But don’t we have a right to further investigate possible links between our food supply and rates of cancer? To understand the possible long-term effects of our food choices? Do you think certain foods should have a warning label? We put warnings on alcohol and cigarettes, should food be different? The Surgeon General warnings are there to raise awareness. Adding a warning label to certain foods might also help consumers make informed choices based on their own personal risk factors. 

Every day it feels like we’re reading headlines stating that another study has found higher incidents of cancer in today’s youth compared to 50 years ago. The more solid scientific research we have related to hormones in the food supply, the more educated and evidence-based our food choices become.

Further Reading

Physicians Committee for Responsible Medicine (PCRM)- Let’s beat breast cancer

Winchester Hospital- Controversy over added hormones in meat and dairy