5 Easy Kitchen Ingredient Swaps for Everyone

Want an easy way to cut out some of those ingredients that you should have ditched ages ago? Here are five things in your pantry/refrigerator that are outdated by healthy standards and can be swapped out for MUCH healthier alternatives.

1. Cow’s Milk for—>ALMOND MILK

Adults and grown children alike shouldn’t be drinking milk that comes from cows. Even if your milk is organic, cows still produce hormones that are passed through their milk in order to make their calves turn into big cows. So, basically, when humans ingest cow’s milk, they are ingesting hormones meant for facilitating the growth of a calf into a cow (EVEN IF YOUR MILK IS ORGANIC). Do you see where I’m headed here? Everything in moderation, though, guys. If you use milk to pour a splash in your tea, and that’s your thing & you’re not giving it up, fine… but if you use milk with cereal, baking, or just drinking it straight up, try switching to Almond Milk. It will taste different at first, because your taste buds aren’t used to it. This is not bad. Give it a week or so and it’ll be the new normal! Most people actually like almond milk better than cow’s milk (it isn’t as thick). It is also better for you than soy. I don’t have enough character space on this page to get into the dangers of pumping yourself full of soy. OY.

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2. Dairy Yogurt for—->Coconut Milk Yogurt

There have been a lot of studies recently about how yogurt really isn’t all that great for you. The active cultures that may have been found in it are being counteracted by the sugar content. I don’t eat any yogurt at all, including this one (because I try not to eat much sugar), but if you are a yogurt person who just has to have it, then try switching to this stuff. It does taste a little different, but you’ll get used to it. Once again, it is better to cut out dairy where you can. Save your dairy eating for those times when you just HAVE to eat a cheese pizza. Don’t waste your dairy cheats on mundane shit like yogurt! Swap it out.

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3. Soy Sauce for—> Tamari

Soy Sauce is made with soy beans and wheat…this means soy sauce has gluten in it. A better choice would be Tamari. It has a little bit lighter and richer taste than soy sauce, and it is DELICIOUS. It is naturally gluten free. This is an easy swap you can make!

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4. Regular Noodles for—> Gluten Free Noodles

There are so many types of gluten free noodles out there nowadays made from quinoa, brown rice, corn, etc. I am so used to eating them now that regular noodles taste weird to me. If you do ANY of these swaps, please include this one, especially if your kids like noodles. I urge you to educate yourself about what an overdose of gluten can do to the body, brain, and behavior, especially if you have children!

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5. Table Salt to—> Himalayan Pink Salt

This is something that literally everyone should do if you aren’t already. Table salt can easily effect blood pressure and your body in so many ways. Some people are still naysayers of the pink salt, but I have used it for years, generously (I love me some salt), and It doesn’t make me feel nearly as swollen or bloated as the other stuff. Some people claim that switching lowered their blood pressure & relieved hypertension. Hey, even if it’s not true, it can’t hurt to switch! It tastes better than the regular stuff AND it’s PINK!

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I know it seems like I’m saying, “Don’t ever eat dairy and gluten”, but the truth is, I really feel that we all need to eat bad stuff sometimes….but only when it’s worth it. My eating goal is it cut as much of the unnecessary crap out as I can when it doesn’t matter, that way I can enjoy some of the yummy, naughty stuff when it is actually worth it.

 Do yourself a favor and follow these tips! Here are a few extra ideas to reduce your intake of the bad stuff at home:

  • Instead of regular chicken or vegetable broth in the carton, always buy the LOW SODIUM one instead. Tastes the same, except it has about half the sodium content.
  • Buy gluten free cereal. I don’t really back cereal, but if you are going to buy it, there are tons of kids cereals now that are gluten free, super crunchy & taste amazing. They are made from corn and rice instead of wheat, so make sure you buy ones that are organic to avoid GMO’s.
  • Buy gluten free bread, bagels, waffles, etc…. Try many brands until you find the one you like best.
  • Swap out your refined sugar for Raw Cane Sugar
  • Swap out your coffee creamer for “So Delicious” brand coconut creamer. It comes in different flavors, too!
  • Use raw honey instead of sugar in your tea.
  • Buy organic ketchup instead of regular.


Lisa O

Goat milk Vs. Cow milk

Both excellent choices when taken raw. I prefer goats milk to cows milk for a couple reasons.

1. goats milk is composed of smaller globules, thus easier to adults and children to digest.

2. 65% of the world’s milk intake is actually from goats! So, all over the world, it is more popular than cow milk.

3. It’s less allergenic than cow’s milk.

4. It’s naturally homogenized, and most people are less lactose intolerant on it.

5. The composition of goat milk is more like human milk, making it an excellent choice for using in homemade formula for infants if one is unable or unwilling to breastfeed.

6. It’s a natural anti-inflammatory. When you consume cow’s milk, it makes your mucus a little thicker. Goat’s milk does not do this.

7. It’s higher in fatty acids. Fatty acids are essential for brain function and development in children.

8. It is used in many cultures as a medicine for stomach maladies. It aids in dental health as well!

9.  It contains SELENIUM, a mineral known to boost immunities, and aid in metabolism.

10. It reduces cholesterol levels.


Lisa O

Raw Milk vs. Pasteurized Milk

This post is something that everyone can benefit from. I’ll try to keep it short and straight to the point.

Disclaimer: these views are my own personal beliefs

Here in America, the FDA wants us to believe that they are looking out for our best interest, and they are the ideal standard for what we should put in our bodies.

That’s fine and dandy, but there’s only one problem: That is a huge ferkin lie.

We all know the FDA has approved some ridiculous shiz over the years, so why should we put our trust in them? They are persuaded and dissuaded by one thing: money. So, in my opinion, they can’t be trusted. Over the last year, we’ve heard a lot of news about the government intervening and attempting to pull raw dairy products off the shelves for “health” reasons. My, my, my…another heap of propaganda. Once again, the FDA tries to ban medicinal foods by claiming they are trying to protect our health. Basically, they are trying to scare us into buying, eating, and drinking only processed foods from major factories because it benefits them financially and gives them more power. They say you can get sick from drinking unpasteurized milk, when really, statistics show there are equal food born illness cases in terms of pasteurized vs. raw. People have been drinking raw milk since they figured out how to milk a cow, so why should we be so afraid?

Let’s get to the facts, here. Raw dairy is AWESOME. Besides tasting exactly like milk, butter, and cheese should taste, it’s the natural way to ingest it. Let’s use our common sense here and do a little brainstorming.

1. Raw dairy from pasture grazing, happy cows, that isn’t homogenized, pasteurized, or hoodini-zized tastes awesome. I know it isn’t readily available in a lot of places, but I live in Los Angeles in a hipster village, so you’re damn right there’s a health food store 2 blocks away from my house that carries not only cow milk, but also raw goat milk!

2. Let me give you some definitions of words you see all the time but don’t know their meaning:

Homogenization– they force the milk with high pressure through small holes in order to make a “homogeneous” mixture. AKA a smooth, white, appealing beverage that prevents the natural separation of the curds and whey.

Pasteurization- the heating of milk to a high temperature to kill microbes and prolong shelf life. Most milk in stores is ultra-pasteurized, which is the worst kind.

3. Now that you know what these mean, you can understand that raw milk is neither homogenized or pasteurized. When pasteurization occurs, it strips the milk of all of the good bacteria your gut needs in order to break down milk. This is why most people are lactose intolerant and cannot tolerate drinking straight milk.

If you can find a good, clean, reputable source of raw milk, I encourage you to do so. If you are “lactose intolerant”, you will be pleasantly surprised to know that MOST people can drink raw milk just fine without any tummy issues. I personally buy raw milk, raw butter, and raw cheese, and I love it!

You can try to find real milk in your area by visiting this website HERE

THIS is the farm I get my raw goat milk from. I love seeing PHOTOS of their happy cows on the farm!

In the near future I will be doing a post on cows milk VS. goat milk!


Lisa O


Battle of the Bottles

Since I didn’t know what to start with, I figured I’d go with something pretty basic that all mothers of small babies can benefit from. Don’t you love it when you go to babies-r-us and you’re faced with 800 different options of bottles, all claiming to be the best due to the latest technology in, um, drinking? Have no fear, I am here to tell you the BEST option I’ve tried as far as bottles go. First of all, there are a few important factors when it comes to bottle feeding. Whether you are offering breastmilk or formula, you’ll need a good bottle that doesn’t create a vaccum (causes gas) and has a slow flowing nipple (crucial for newborns). This may not come as a shock to some of you, but I’m going to have to cast my vote for Dr. Brown’s bottle as my #1 choice for the following reasons:

1. Dr. Brown’s bottles are different from all other bottles because of their patented 2 piece vent system. It makes for GREAT vaccum free feeding. Air bubbles never mix with the formula or breastmilk, thus the baby does not ingest it. Less air= less gas. I have no clue how this works, but it does.

2. They have 4 different levels of nipples, so you can gradually adjust the flow. You want a really slow flow nipple for a newborn. When my daughter was very little, I sucked on several different brands of nipples (lol), and Dr. Brown’s had the slowest flow, thus mimicking the breast, excellently.

3. They also have two different types of nipples, a thin one and a wide neck one. It doesn’t make any difference, it just gives you the option (my daughter drinks from both).

4. All of their bottles are BPA free and they also make glass bottles for you super eco-friendly moms.

So, that’s that. I think I have a crush on Dr. Brown…….oh and p.s. nobody is paying me to say these things!

More info here at their site: http://www.handi-craft.com/bottles/how-they-work/



Lisa O