What Kind Of Milk Do You Put In Your Daily Coffee?


Many coffee shops have started carrying alternatives to Cow’s milk. Until recently, Soy Milk was the the only alternative to milk that was offered. Now, you might find options like Almond Milk or Coconut Milk. (How exciting!) You might be curious as to why you would switch over to a milk-alternative if you are not lactose intolerant. Well, I am here to give you 2 nutritional reasons why you might consider making the switch.

1. Most coffee shops do not carry Organic Milk. You may know my recommendations already, however, if you haven’t heard me say this before… “If there is one thing that you should choose to buy Organic, it should be animal products.” Unfortunately, in this country, most of the cows are treated with antibiotics and hormones. That means that consuming non-organic dairy on a daily basis exposes you to high levels of hormones which in turn disrupts your natural hormone levels. By the way, you do not have to be a female to experience changes in your hormones! Shifts in our food system are playing a big role in the increased infertility levels, estrogen dominance in both males and females, and fluctuations in testosterone levels.

2. Dairy is one of the top 7 food sensitivities. That means that dairy can still be negatively affecting your health even if you are no “allergic” to it. If you are “sensitive” to dairy, you may experience symptoms such as gas, bloating, mucus (flem, snot, congestion), itchy throat, eczema or other skin conditions.

Now you might ask, what dairy-alternatives do I recommend?


I suggest choosing unsweetened Almond Milk and unsweetened Coconut Milk. (Hemp Milk and Rice Milk and Cashew Milk are also good options but they are not offered at coffee shops..yet) If you are getting them at a coffee shop, they may only have the sweetened version. In that case, you may want to consider adding less sweetener or no sweetener at all.

I also recommend steering clear of Soy Milk. Soy is one of the most commonly genetically-modified crops, so it is best to choose organic soy or soy that is marked “non-GMO” when you can. Most coffee shops do not offer organic or non-GMO soy milk. Similar to Cow’s milk, Soy can enhance estrogen levels in the body. Soy is also on the top 7 Most Common Food Sensitivities list.

When you first switch over to a dairy-alternative, it is clearly not going to taste exactly the same as the milk that you have been drinking for years. However, if you give it a chance for at least 1 week, you will begin to adjust to the new flavor. I can speak from personal experience, it does not taste “bad,” it just tastes “different” at first.


Power Breakfast for Men- Sweet Potato Hash with Eggs and Avocado

This post is in honor of Movember– a month dedicated to Men’s Health!

Most men eat a breakfast comprised of carbohydrates and coffee. This is something that has to change! If you are  a man reading this article and you want energy throughout the day, you need to get a jump-start with a power-breakfast. The ideal breakfast would consist of protein, healthy fats and some healthy (un-refined) carbohydrates. A balanced breakfast will provide you with the nutrients your brain and muscles need for a productive day.

Check out this simple recipe that was designed just for you!

[Click to View VIDEO]


Sweet Potato Hash with Scrambled Eggs and Avocado

Prep time: 5 minutes                                                                                            Cooking time: 7 minutes


  • 2 Tablespoons coconut oil, divided
  • ½ diced onion
  • ½ cup shredded sweet potato
  • 4 eggs (or 1 egg with 3 egg whites)
  • 1 handful spinach
  • ½ avocado


  1. Preheat a cast-iron skillet over medium heat and melt 1 Tablespoon of coconut oil in the pan
  2. Add your diced onion to the pan and stir for about 3 minutes until translucent
  3. Add your sweet potato and saute, stirring often, for 3-4 minutes until your sweet potatoes soften
  4. In a separate pan, melt the remaining 1 Tbsp coconut oil (or organic butter). Pour in eggs and cook over medium heat until cooked through.
  5. Add your spinach to your eggs and stir often until fully wilted.
  6. Plate sweet potato hash on a plate and top with eggs. Slice up some avocado for the side OR top with goat cheese.

Chef tip= Double the sweet potato hash recipe, cook it and leave some in the fridge for another quick breakfast. Next time you can heat up the hash and then you only have to cook the eggs.

Nourish Your Body with Coconut Oil Lotion


Many of us are becoming more aware of what we put into our body, but how about what we put on our body? The average woman uses around 13 different beauty products a day. This includes lotions, makeup, hair care products, and fragrances. Each of these products contain at least 20 different ingredients in them. The point is, that we are exposing ourselves to a ton of additional toxins each day; these toxins have a negative affect on our hormones and our cell health.

Today I am going to focus on making a simple change with your beauty products. Let’s start with your body lotion. We know that the the skin is the largest organ in our bodies. Think about when you rub sunscreen or lotion onto your skin how it dissolves into your pores. Every time we put lotion on, the ingredients (most of which are not regulated for safety) enter into our blood stream.

I have started to use coconut oil as lotion instead of conventional lotions. Yes, I do mean the coconut oil that you cook with too. I like to put my coconut oil (aka my new lotion) into a cute mason jar or airtight glass jar. Coconut oil works great for dry skin, psoriasis and eczema. It is gentle on the skin and contains zero toxins. It is also a great option for babies!

If the texture of coconut oil is not your thing, here is a recipe that you can whip up:

  • 1 cup of hardened coconut oil
  • 1 Tablespoon vitamin E
  • 1-2 Tablespoon Aloe Vera Gel (optional)
  • You can also add your favorite essential oil

Mix ingredients together in a stand-mixer for 7 minutes or until it becomes a whipped texture. Then place in an air-tight jar.


Go ahead, try it! Nourish your body with some delicious coconut oil lotion.

Eating Fat Doesn’t Make You Fat

Fat is commonly scrutinized by the conventional ‘diet & health’ world. While there are some unhealthy fats (namely trans fats) it is important to understand that we need fat in our diet.

The common thought is that “fat makes you fat,” which is actually very misleading. Fat plays several important roles in the diet:

1. It helps the body absorb the fat soluble vitamin: A,D,E & K.

2. It helps keep us full for longer. This feeling of satiety will prevent us from snacking & overeating.

3. Helps to stabilize insulin (or blood sugar) levels.

4. Plays a vital role in brain development


Here are some examples of healthy forms of fat that you can add to your meals:

  • Olive oil
  • Coconut oil
  • Avocado
  • Nuts & Seeds
  • Cheese (go for full fat or low-fat… choose lower caloric cheeses)

Now that you know some healthy fats to add into your diet, it would be helpful to know what fats to avoid. TRANS Fats are found in many packaged food products. You want to avoid these fats as they are linked to cancer, weight gain and diabetes. You also want to avoid vegetable oils, sunflower and safflower oils.

Small changes will help you reach your goals!



Holiday Carob Mint Truffles

Holiday Carob Mint Truffles
If you are looking for a crowd pleaser this year for the holidays, go no further! This is the ultimate holiday dessert. They are unbelievably simple to make and the flavor will take over your guest’s tastebuds. The best part about this dessert is that it is actually good for you! In moderation that is.. This dessert is different to most desserts in that it is anti-inflammatory. There are a lot of nutrients packed into these little bites of goodness.
Fun fact: Sunflower seeds have the highest protein content of all seeds.
  • 1/2 cup sunflower seeds
  • 8 medjool dates, pitted (try with 6, see if you need to add more)
  • 3 Tablespoons coconut butter
  • 2 teaspoons spirulina powder**
  • 3 Tablespoons + 1 teaspoon carob powder
  • 1 Tablespoon water + 1 teaspoon if necessary
  • 2 drops peppermint extract
  • pinch of salt
  • 1/2 cup dried coconut flakes

Recipe adapted from Bauman College

**Spirulina can be found in the vitamin section at your local health food store. It is a blue/green algae that is packed with vitamins and minerals. Be sure to use this ingredient as it is both health supportive and it provides for the deep/rich/dark color

  1. Add sunflower seeds to food processor and pulse until finely ground. Add medjool dates and pulse again until well incorporated
  2. Add coconut butter, spirulina, and carob powder until combined. Add the water a little at a time to get the desired consistency. To test, try rolling some of the mixture in a ball. It should stick together when pressed but should not be wet.
  3. Add the peppermint extract and salt. Start with 1 drop peppermint and increase if necessary.
  4. Pinch off a little of the mixture and roll into a ball about the size of a quarter. Roll in the dried coconut and set on a platter.
Best part is that the coconut looks like SNOW!