Colleen, it really behooves you to find a way to drink or eat milk and yogurt...the research shows that 3 servings a day helps reduce belly fat, and the calcium is such a benefit to women. They believe that calcium supplements will not produce the same results...they are not sure what does it, but it has to be in the milk or yogurt to help. In addition, milk and yogurt are good carbs and will help you stay out of ketosis and have less problems with cravings.
Some way to include more of both:
- Make chai...brew half a cup of decaffeinated chai tea (Tazo makes one), then fill to the top with milk. Add vanilla SF syrup or splenda to sweeten and enjoy. Yummm!
- Make a protein shake. Add frozen fruit in Phase II, or ice and SF syrup in Phase 1, but include yogurt, protein powder, and milk. You can even add ground flaxseed so you get your Omega 3 oils.
- Make hot cocoa, the old fashioned way. Use milk and heat it on the stove or in the microwave. No marshmellows, but you could use SF syrup to add extra flavor, like peppermint or cinnamon. Yum!
- Make ice cream, either with the zip loc recipe or with an ice cream maker. Use yogurt and milk.
- Add SF syrup (vanilla is awesome!) to yogurt, and put it on fresh berries. Delicious! Sprinkle some wheat germ (in Phase II) on top to add Magnesium and to make it more like a desert!
- In Phase II, have SBD safe cereal with milk
Hope this helps...there is a lot more out there, I am sure. But make sure it's milk and yogurt you are counting, not cheeses. Those don't have the same effect, though they are good sources of dairy and count as protein rather than carbs.