Taylor-- It may have been a rhetorical question, but I'm going to answer anyway. You asked why people are critical of different ways of eating. I think you're on to something when you say that they may be a little guilty about their own diet. Beyond that I think there is something to be said about our loved ones who didn't eat right. A couple of generations ago there were far more farmers than there are today. They lived on a farm, they ate meat at every meal and had whole, unpasteurized milk. That was the way of life, and life "on the farm" has become a symbol of the manly man that is indestructible. A plant based diet is confronting these established norms.
Additionally, many people's grandfathers were farmers. Manly men that ate lots of beef and worked hard. When you eat a plant based diet to improve your health are you saying that "my" grandfather could have lived longer if he had eaten a better diet? Are you saying if I could have influenced "my" grandfather's diet he wouldn't have died of a heart attack at age 57? Are you blaming me for my grandfather's death? That's a difficult conversation to have, and if it was your grandfather, it is difficult to admit that this man could still be with you if he hadn't been such a "manly man" in the way he ate. Who's ever heard of a vegetarian farmer?
There's a lot of social and personal issues that come with drastic changes in diet. Some people even take it personally. I have talked to my grandparents about the amount of meat that they eat and health. They aren't going to change and we sort of avoid the conversation now, but I care so much about them that I would like nothing more for them to increase fruit and vegetable consumption and decrease meat consumption so they can be here for as long as possible. It's worked for them for over 80 years, why change now? Well it could increase energy levels and improve some health issues and improve so many things that they don't even know are wrong, but habits are hard to change and I would rather not argue with them.
Laurel-Anne-- To start I will give the correct answer... I don't know and I don't think that there is anyone in the world who knows. There has been no research (that I know of) that has been done on that and the theories out there are rather speculative. But, this is MY blog so I'm going to give an answer based on the research I have done. You're right, heat denatures proteins, so the pasteurization process should denature some proteins, but not all. There are also some proteins that will "spontaneously renature", especially short simply proteins like insulin. I do not see how denaturing the proteins would increase the insulin response. If intact (not denatured) proteins get into the system and influence our bodies that could have some serious effects on insulin response, but if anything pasteurization would decrease the likelihood of that happening. I can't see how raw milk could improve the insulin response in milk, but that doesn't mean that I'm right. I've also seen some other reported benefits of raw milk besides the insulin response, but that's not an area where I'm very well read.
Showing posts with label milk. Show all posts
Showing posts with label milk. Show all posts
Thursday, March 15, 2007
Monday, March 5, 2007
Milk
This post sort of belong with the Paleo-diet post, but this was the subject of my master's thesis, so it needs its own page. I'm going to cover a lot here, so hang on for the ride.
Next time I will talk about baking soda as performance enhancing drug.
I will continue to take requests. If there are topics that you want covered, please let me know. Remember that when you stop giving recommendations I'll have to revert to my own ideas. I've got a great post in mind about my use of soap.
Milk... where do I start. OK, my master's thesis established that there is a dissociation between the glycemic and insulinemic indices in whole and skim milk. (Now that I've got the first sentence down, the writer's block is gone so I will revert back to English).
When you consume a food containing carbohydrates your blood sugar will increase. In order for blood glucose to get into cells it needs GLUT 4. Insulin levels in the body will increase after you consume a food in order to bring GLUT 4 molecules to the surface of the cell and allow glucose into the cell. Normally, increases in insulin are closely linked to increases in glucose (this makes sense because the insulin is needed to clear glucose from the blood).
My thesis studied whole and skim milk. When you drink a glass of milk your blood glucose levels go up a little (GI=30 which is low). Blood insulin increases three or four times what you would expect. That really doesn't make sense because you don't need that much insulin to deal with the glucose in the system. But it happens and I don't think it's good.
Previous studies established that the glycemic and insulinemic response to milk were not different when a person consumed lactose (just the sugar component of milk). I originally wanted to study whether it was the protein in milk that caused the dissociation between the glucose and insulin response. Unfortunately, I blew up a couple of pressure cookers trying to denature proteins and then the milk was chunky and I couldn't get anyone to drink it (actually it didn't taste bad, but when the milk go stuck in you teeth it caused an almost instant gag reflex). It didn't take long for me to figure out that I could buy whole fat and skim milk in the store and I was able to determine that it was not the fat component in milk that causes the dissociation.
Sorry, that was a little side-track into memory lane. So who cares if insulin and glucose are dissociated? The real question is, what does your body do when insulin is high, but there is no glucose to go into cells? Your body will protect against this because you need sugar in the blood to fuel your brain. So cells become resistant to insulin so that your brain can continue to function. Insulin resistance is a beginning step of diabetes, so this isn't looking good for milk. I should also mention that your body is quite resilient, and I certainly don't think that milk is the sole cause of diabetes. In many people it is a contributor to diabetes, but many people will drink milk their whole lives and never have an issues with diabetes. The body is resilient.
Speaking of insulin, what else does it do? First off, milk will cause an insulin spike, but so will drinking diet colas or anything with excessive sugar in it. Chronically elevated insulin levels (frequent in people who consume lots of sweets) are associated with elevated levels of growth hormone, earlier age of menarche, increased height, increased obesity, increased cancer, and numerous other health issues. Milk is known to increase insulin levels and a recent study showed that regular meat consumption also increased insulin levels. Notice how milk is associated with increased height, not because of calcium intake, but because of elevated insulin levels that increase growth hormone. People will often ask me whether I tested organic milk. No I didn't, but I don't think the results would differ because this is an insulin thing, not growth hormone or whatever they shoot into the cows. I'm sure the growth hormone doesn't help anything, but organic will not solve the problems behind milk.
Yes, I just said that milk "building strong bones" was due to insulin, not calcium, so where should I get my calcium? Orange juice or other fortified stuff. Really the issue with calcium is due to expulsion and not intake. The US has one of the highest milk consumption rates in the world, and also one of the highest osteoporosis incidence rates in the world. Other countries where well over half of the population is lactose intolerant or don't drink milk for religious reasons have far lower osteoporosis rates. Do you still believe all that garbage that the dairy council feeds you through the food guide pyramid? Most people call it marketing, but the dairy council has succeeded in embedding their marketing in the education system so now we call it education, but they were just as wrong as when they called it marketing. Sorry, I have some issues with the dairy council, their marketing money is seeing its way into far too many organizations that are trying to promote health.
Recovery drinks (sorry, no transition there, I needed to get away from the dairy council before my blog was overtaken and the entry ruined). Chocolate milk is a good one because insulin is high and sugar content is also high which allows for easy restocking of glycogen stores. It should be noted that this is a good recovery drink for an athlete after a vigorous workout or competition. This isn't needed unless you have spent hours at your activity working your tail off and you plan on doing it again the next day.
Since I finished my master's thesis, I have not purchased any milk. We did buy a soy-milk maker which works pretty well, but no more cow juice for this family.
So where do we get our calcium? (I'm ready to return to the calcium topic after counting to 10 so as not to do bad things to the dairy council). Everyone in the family takes a calcium supplement (just to be safe), but I don't know that they are really needed. There are three components to building bone (not just drinking milk like the dairy industry would have you think).
First, your bones need a stimulus to build. Our bodies are incredible, they rebuild themselves based on how they are being used. Bones bend (just slightly) when they impact the ground or bear more weight than usual. The bending of the bone stimulates bone growth and inhibits bone breakdown. The absence of bone bending promotes bone breakdown and inhibits bone growth. In order to grow strong bones you must participate in weight bearing exercise (running, walking squats, etc.) Notice that swimming and cycling are NOT on that list, that is because they aren't weight bearing and many swimmers and cyclists actually have relatively weak bones because they aren't stressed enough to make them bend. So if you're here from fatty's, and you ride regularly, you need to be doing something else (like running or jumping) to stress your bones.
Second, your body needs to be neutral (as in not acidic). The typical American diet is very acidic. In order for your blood to remain at a constant pH, your body uses a buffer called calcium bicarbonate. Calcium bicarbonate comes from your bone matrix, is used to buffer acidity and is then excreted in the urine. The most acidic foods are colas, processed foods and meats, especially processed meats like ham, bacon, sausage and bologna. The most basic (as in alkaline) foods are fruits and vegetables. Even citrus fruits have a net basic effect on the body (I don't understand this, but I've heard it from several different sources, so I've accepted it). Grains are acidic, but not as acidic as meats. The best thing that you can do for your bones is eat lots of fruits and vegetables (as long as you already exercise).
Third, your body needs a source of calcium. Fruits and vegetables do contain some calcium (not much and it's not easily absorbed), and this may or may not be enough to build strong bones (that is why my family supplements). There is a limit to the amount of calcium your body can absorb in a day, so mega dosing calcium will just make for calcified poop. I don't want to downplay calcium intake, you have to have it, but if you're mega dosing on calcium and eating an acidic diet, you are still flushing most of the calcium down the toilet.
I chose that order for bone health on purpose... exercise, basic diet and calcium intake. It takes all three.
I think that is all that I have to say about milk. Tomorrow I will talk about the performance enhancing effects of baking soda. It should be exciting.
Next time I will talk about baking soda as performance enhancing drug.
I will continue to take requests. If there are topics that you want covered, please let me know. Remember that when you stop giving recommendations I'll have to revert to my own ideas. I've got a great post in mind about my use of soap.
Milk... where do I start. OK, my master's thesis established that there is a dissociation between the glycemic and insulinemic indices in whole and skim milk. (Now that I've got the first sentence down, the writer's block is gone so I will revert back to English).
When you consume a food containing carbohydrates your blood sugar will increase. In order for blood glucose to get into cells it needs GLUT 4. Insulin levels in the body will increase after you consume a food in order to bring GLUT 4 molecules to the surface of the cell and allow glucose into the cell. Normally, increases in insulin are closely linked to increases in glucose (this makes sense because the insulin is needed to clear glucose from the blood).
My thesis studied whole and skim milk. When you drink a glass of milk your blood glucose levels go up a little (GI=30 which is low). Blood insulin increases three or four times what you would expect. That really doesn't make sense because you don't need that much insulin to deal with the glucose in the system. But it happens and I don't think it's good.
Previous studies established that the glycemic and insulinemic response to milk were not different when a person consumed lactose (just the sugar component of milk). I originally wanted to study whether it was the protein in milk that caused the dissociation between the glucose and insulin response. Unfortunately, I blew up a couple of pressure cookers trying to denature proteins and then the milk was chunky and I couldn't get anyone to drink it (actually it didn't taste bad, but when the milk go stuck in you teeth it caused an almost instant gag reflex). It didn't take long for me to figure out that I could buy whole fat and skim milk in the store and I was able to determine that it was not the fat component in milk that causes the dissociation.
Sorry, that was a little side-track into memory lane. So who cares if insulin and glucose are dissociated? The real question is, what does your body do when insulin is high, but there is no glucose to go into cells? Your body will protect against this because you need sugar in the blood to fuel your brain. So cells become resistant to insulin so that your brain can continue to function. Insulin resistance is a beginning step of diabetes, so this isn't looking good for milk. I should also mention that your body is quite resilient, and I certainly don't think that milk is the sole cause of diabetes. In many people it is a contributor to diabetes, but many people will drink milk their whole lives and never have an issues with diabetes. The body is resilient.
Speaking of insulin, what else does it do? First off, milk will cause an insulin spike, but so will drinking diet colas or anything with excessive sugar in it. Chronically elevated insulin levels (frequent in people who consume lots of sweets) are associated with elevated levels of growth hormone, earlier age of menarche, increased height, increased obesity, increased cancer, and numerous other health issues. Milk is known to increase insulin levels and a recent study showed that regular meat consumption also increased insulin levels. Notice how milk is associated with increased height, not because of calcium intake, but because of elevated insulin levels that increase growth hormone. People will often ask me whether I tested organic milk. No I didn't, but I don't think the results would differ because this is an insulin thing, not growth hormone or whatever they shoot into the cows. I'm sure the growth hormone doesn't help anything, but organic will not solve the problems behind milk.
Yes, I just said that milk "building strong bones" was due to insulin, not calcium, so where should I get my calcium? Orange juice or other fortified stuff. Really the issue with calcium is due to expulsion and not intake. The US has one of the highest milk consumption rates in the world, and also one of the highest osteoporosis incidence rates in the world. Other countries where well over half of the population is lactose intolerant or don't drink milk for religious reasons have far lower osteoporosis rates. Do you still believe all that garbage that the dairy council feeds you through the food guide pyramid? Most people call it marketing, but the dairy council has succeeded in embedding their marketing in the education system so now we call it education, but they were just as wrong as when they called it marketing. Sorry, I have some issues with the dairy council, their marketing money is seeing its way into far too many organizations that are trying to promote health.
Recovery drinks (sorry, no transition there, I needed to get away from the dairy council before my blog was overtaken and the entry ruined). Chocolate milk is a good one because insulin is high and sugar content is also high which allows for easy restocking of glycogen stores. It should be noted that this is a good recovery drink for an athlete after a vigorous workout or competition. This isn't needed unless you have spent hours at your activity working your tail off and you plan on doing it again the next day.
Since I finished my master's thesis, I have not purchased any milk. We did buy a soy-milk maker which works pretty well, but no more cow juice for this family.
So where do we get our calcium? (I'm ready to return to the calcium topic after counting to 10 so as not to do bad things to the dairy council). Everyone in the family takes a calcium supplement (just to be safe), but I don't know that they are really needed. There are three components to building bone (not just drinking milk like the dairy industry would have you think).
First, your bones need a stimulus to build. Our bodies are incredible, they rebuild themselves based on how they are being used. Bones bend (just slightly) when they impact the ground or bear more weight than usual. The bending of the bone stimulates bone growth and inhibits bone breakdown. The absence of bone bending promotes bone breakdown and inhibits bone growth. In order to grow strong bones you must participate in weight bearing exercise (running, walking squats, etc.) Notice that swimming and cycling are NOT on that list, that is because they aren't weight bearing and many swimmers and cyclists actually have relatively weak bones because they aren't stressed enough to make them bend. So if you're here from fatty's, and you ride regularly, you need to be doing something else (like running or jumping) to stress your bones.
Second, your body needs to be neutral (as in not acidic). The typical American diet is very acidic. In order for your blood to remain at a constant pH, your body uses a buffer called calcium bicarbonate. Calcium bicarbonate comes from your bone matrix, is used to buffer acidity and is then excreted in the urine. The most acidic foods are colas, processed foods and meats, especially processed meats like ham, bacon, sausage and bologna. The most basic (as in alkaline) foods are fruits and vegetables. Even citrus fruits have a net basic effect on the body (I don't understand this, but I've heard it from several different sources, so I've accepted it). Grains are acidic, but not as acidic as meats. The best thing that you can do for your bones is eat lots of fruits and vegetables (as long as you already exercise).
Third, your body needs a source of calcium. Fruits and vegetables do contain some calcium (not much and it's not easily absorbed), and this may or may not be enough to build strong bones (that is why my family supplements). There is a limit to the amount of calcium your body can absorb in a day, so mega dosing calcium will just make for calcified poop. I don't want to downplay calcium intake, you have to have it, but if you're mega dosing on calcium and eating an acidic diet, you are still flushing most of the calcium down the toilet.
I chose that order for bone health on purpose... exercise, basic diet and calcium intake. It takes all three.
I think that is all that I have to say about milk. Tomorrow I will talk about the performance enhancing effects of baking soda. It should be exciting.
Thursday, March 1, 2007
High fructose corn syrup and chocolate milk
I've received some questions and I'm going to take my time and respond to them, so be patient. Today I'm going to hit on high fructose corn syrup and chocolate milk. Although they don't sound related, they are... sort of.
Next I will present my take on the Paleo-diet, and will likely talk grains at the same time. I think it may surprise some people to hear me say this, but the Paleo diet has a lot going for it. It also has some weaknesses. I will dance a little around that topic because my mentor in my master's program was the author of "The Paleo Diet" and while I have nothing but the utmost respect for him, we may have different ideas on some things. Norm, I like that you disagree with me on some things, you should. If you take everything that you read in a blog as 100% the way it has to be, you are naive. The information I present is based on my graduate research, but for all you know I could be a 12 year old who has learned a few big words.
I'll then talk about bone health and supplementation. I think I have a different approach then most, but it's a good one.
And yes, Taylor, I will also address your comment from yesterday. Taylor called me a "raving tree-hugger". Thanks, I'll take that as a compliment (whether it was intended or not). I may address this along with the Paleo-diet, but if that post gets to long, I will address what my nutrition advice would be if I weren't a "raging tree-hugger".
I don't think introductions are supposed to be that long... sorry. Today I'll address high fructose corn syrup. If you want the abbreviated version, go read my post on food processing or carbohydrates and hunger. This post may become a little technical for some, but Chad asked for it. Let me know if you like this much technical stuff, I have a fear that it will go over many heads.
So why is high fructose corn syrup (HFCS) so bad? When you eat glucose (not HFCS), it enters your blood and then is taken up by cells through a GLUT 4 transporter. On the inside of the cell the glucose is phosphorylated (a big phosphate molecules is stuck to the glucose so it can't leave the cell). Then, depending on the energy state of the cell (whether it is in usage mode, or storage mode) your body will either metabolize that glucose molecule to be used as energy or it will store the molecule as glycogen to be used later. The energy state of the cell is "measured" primarily through an enzyme called phosphofructokinase (that's the rate limiting step of glycolysis) That is how it is supposed to work.
Fructose is able to enter the cell via a different, less regulated GLUT transporter. Once the Fructose is in the cell, it is phosphorylated (so it can't leave). This is similar to glucose, but a phosphorylated fructose molecule has already passed the phosphofructokinase step in the glycolysis pathway so it WILL be used for energy. That may sound like a good thing but it's not.
First, I need to differentiate between fructose (which is the primary sugar in fruit) and HFCS which is used as an inexpensive sweetener. Fruits are relatively low calorie and although most of their sugar is from fructose, fructose is much sweeter than glucose so there is relatively little fructose in fruit. HFCS on the other hand, is used abundantly in processed foods and it is about a 50/50 fructose/glucose mixture (actually they come in different concentrations, but I think the 50/50 is the most commonly used). With HFCS you get, not only a lot more fructose, but a significant amount of glucose at the same time. This is a recipe for disaster.
This may seem completely random in the middle of a HFCS article, but I"m going to sidetrack to chocolate milk to build a basis for the rest of the HFCS thing. Chocolate milk, is a wonderful post exercise drink and here is why. My masters thesis showed that milk causes relatively extreme insulin spikes, but with very little change in blood glucose. For a sedentary individual, this is bad. Chocolate milk will provide an insulin spike that will cause the GLUT 4 molecules to assemble on cell membranes ready to pick up any possible glucose. The high sugar content of chocolate milk will provide lots of sugar for the GLUT 4 molecules to pick up. Since you are no longer exercising and insulin levels are high (which slows down phosphofructokinase and puts the body in a storage state) this will lead to the storage of glucose. After an endurance event this is essential to recovery of glycogen stores that were lost during exercise.
Back to HFCS. The glucose part of high fructose corn syrup will induce an insulin spike and let glucose into the cell to be stored. The fructose will also enter the cell, but it is not readily stored because it has already passed the phosphofructokinase step in glycolysis so it is going to produce energy. But what if you aren't doing anything and your body already has enough energy? You already have high insulin levels which is a signal the body uses to say we aren't using energy and we need to store stuff, so now the cells say, we've got enough and we aren't going to send GLUT 4 to the surface of the cell, even though insulin is present and demanding it. (We call this insulin resistance, it is a precursor to diabetes). Do you see the problem?
OK, I laid that out so simply (at least I thought so). It's not that simple. HFCS is not the sole cause of diabetes, not even close, but it is a contributor. Your body is extremely durable and able to cope with these sorts of situations. It takes years or even decades of overfeeding a body before the development of diabetes. The HFCS in ketchup (with the relatively small quantity of ketchup that is eaten in a day) is not enough to make a huge difference in your life. However, HFCS is in EVERYTHING that is processed. Over consumption of HFCS will lead to problems. On a similar note, HFCS is not found in fresh fruits and vegetables, whole grains, nuts, meats, dairy, etc. I have taught people before that a diet that eliminates HFCS and trans fats will be a good diet. (That's true, except you could ruin it with saturated fat if you really tried).
There you are, HFCS and chocolate milk mixed into one simple post.
Next I will present my take on the Paleo-diet, and will likely talk grains at the same time. I think it may surprise some people to hear me say this, but the Paleo diet has a lot going for it. It also has some weaknesses. I will dance a little around that topic because my mentor in my master's program was the author of "The Paleo Diet" and while I have nothing but the utmost respect for him, we may have different ideas on some things. Norm, I like that you disagree with me on some things, you should. If you take everything that you read in a blog as 100% the way it has to be, you are naive. The information I present is based on my graduate research, but for all you know I could be a 12 year old who has learned a few big words.
I'll then talk about bone health and supplementation. I think I have a different approach then most, but it's a good one.
And yes, Taylor, I will also address your comment from yesterday. Taylor called me a "raving tree-hugger". Thanks, I'll take that as a compliment (whether it was intended or not). I may address this along with the Paleo-diet, but if that post gets to long, I will address what my nutrition advice would be if I weren't a "raging tree-hugger".
I don't think introductions are supposed to be that long... sorry. Today I'll address high fructose corn syrup. If you want the abbreviated version, go read my post on food processing or carbohydrates and hunger. This post may become a little technical for some, but Chad asked for it. Let me know if you like this much technical stuff, I have a fear that it will go over many heads.
So why is high fructose corn syrup (HFCS) so bad? When you eat glucose (not HFCS), it enters your blood and then is taken up by cells through a GLUT 4 transporter. On the inside of the cell the glucose is phosphorylated (a big phosphate molecules is stuck to the glucose so it can't leave the cell). Then, depending on the energy state of the cell (whether it is in usage mode, or storage mode) your body will either metabolize that glucose molecule to be used as energy or it will store the molecule as glycogen to be used later. The energy state of the cell is "measured" primarily through an enzyme called phosphofructokinase (that's the rate limiting step of glycolysis) That is how it is supposed to work.
Fructose is able to enter the cell via a different, less regulated GLUT transporter. Once the Fructose is in the cell, it is phosphorylated (so it can't leave). This is similar to glucose, but a phosphorylated fructose molecule has already passed the phosphofructokinase step in the glycolysis pathway so it WILL be used for energy. That may sound like a good thing but it's not.
First, I need to differentiate between fructose (which is the primary sugar in fruit) and HFCS which is used as an inexpensive sweetener. Fruits are relatively low calorie and although most of their sugar is from fructose, fructose is much sweeter than glucose so there is relatively little fructose in fruit. HFCS on the other hand, is used abundantly in processed foods and it is about a 50/50 fructose/glucose mixture (actually they come in different concentrations, but I think the 50/50 is the most commonly used). With HFCS you get, not only a lot more fructose, but a significant amount of glucose at the same time. This is a recipe for disaster.
This may seem completely random in the middle of a HFCS article, but I"m going to sidetrack to chocolate milk to build a basis for the rest of the HFCS thing. Chocolate milk, is a wonderful post exercise drink and here is why. My masters thesis showed that milk causes relatively extreme insulin spikes, but with very little change in blood glucose. For a sedentary individual, this is bad. Chocolate milk will provide an insulin spike that will cause the GLUT 4 molecules to assemble on cell membranes ready to pick up any possible glucose. The high sugar content of chocolate milk will provide lots of sugar for the GLUT 4 molecules to pick up. Since you are no longer exercising and insulin levels are high (which slows down phosphofructokinase and puts the body in a storage state) this will lead to the storage of glucose. After an endurance event this is essential to recovery of glycogen stores that were lost during exercise.
Back to HFCS. The glucose part of high fructose corn syrup will induce an insulin spike and let glucose into the cell to be stored. The fructose will also enter the cell, but it is not readily stored because it has already passed the phosphofructokinase step in glycolysis so it is going to produce energy. But what if you aren't doing anything and your body already has enough energy? You already have high insulin levels which is a signal the body uses to say we aren't using energy and we need to store stuff, so now the cells say, we've got enough and we aren't going to send GLUT 4 to the surface of the cell, even though insulin is present and demanding it. (We call this insulin resistance, it is a precursor to diabetes). Do you see the problem?
OK, I laid that out so simply (at least I thought so). It's not that simple. HFCS is not the sole cause of diabetes, not even close, but it is a contributor. Your body is extremely durable and able to cope with these sorts of situations. It takes years or even decades of overfeeding a body before the development of diabetes. The HFCS in ketchup (with the relatively small quantity of ketchup that is eaten in a day) is not enough to make a huge difference in your life. However, HFCS is in EVERYTHING that is processed. Over consumption of HFCS will lead to problems. On a similar note, HFCS is not found in fresh fruits and vegetables, whole grains, nuts, meats, dairy, etc. I have taught people before that a diet that eliminates HFCS and trans fats will be a good diet. (That's true, except you could ruin it with saturated fat if you really tried).
There you are, HFCS and chocolate milk mixed into one simple post.
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