How to avoid dairy and what to eat instead

In my previous article I explained why cutting out dairy is beneficial for our health, as it is has been scientifically linked to acne, cancer and weight gain. However, avoiding dairy is quite tricky as it is hidden in many foods we consume that we might not expect could contain it. So here is my guideline on how to avoid dairy and what you can eat instead!


So, lets begin with the obvious and most important ones:

Dairy product  

What to eat instead

Cow’s milk

Soy milk, any nut milks (almond, hazelnut, …), any grain milk (rice, oat, …)

I recommend making your own milks with a soy milk machine, which is very easy, convenient, way healthier and cheaper in the long run!


Soy yoghurt, coconut yoghurt

Try to buy natural flavoured ones without sugar.


Organic cold-pressed coconut oil is the best option. 

There is a big difference between organic ones and commercial ones. A good quality coconut oil should smell heavenly! I use this one.

I avoid margarine, as it is way too processed and is even worse than butter in my opinion.


Nutritional Yeast tastes almost like parmesan, you can also use grated cashews as a topping for pasta.

If you have any cheese cravings, try having some slightly roasted nuts instead! It consists of lots of good fats and protein 😉

Where you might not expect it right away:

Dairy product

What to eat instead

Ice Cream/


There are now really good vegan gelatos out there, at least in Vienna XD. Or choose a vegan brand!

Or make one yourself – there are plenty of recipes out there.


(e.g. mayo,

sour cream,

salad dressing)

Avocado (Combine with spices and it will taste amazing! <3)

Tahini (Sesame butter)

Peanut butter

For salad: Salt, pepper, vinegar and whole cane sugar plus some herbs goes a long way 😉


Yes, most chocolates contain milk. There are vegan ones, or choose some dark chocolate that don’t contain milk.

Coffee creamer

Switch to some soy milk or other nut milks, or drink it black, which is much healthier btw.

Cakes and

baked goods

Make your own, avoid or limit your intake, it’s not good for you anyway. Have fruits and nuts instead! =)

You might encounter some initial negative reactions (e.g. breakouts, cold etc.) after a change in diet. This is perfectly normal, as the body is getting rid of the residue of toxins, so it can start the healing process. It will get better and heal, trust me! Give it at least 2 weeks time, you will be amazed by the change afterwards. Good luck! =)


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The truth about milk – Why I stopped consuming dairy

Did you know that humans are the only species that drink milk from another animal? If you take a second to think about it, it is actually perverse. Cow’s milk is designed to grow a calf as fast as possible from 30kg to over 300kg, which weighs three or four times more than a human adult. Its purpose is to increase weight and promote growth. So, what do you think will happen when a human drinks cow’s milk? I think we can agree that you don’t want to drink it if you want to keep a lean body or lose weight.

Why I will never drink milk again

I wish I knew all I knew today when I was a kid and my parents started giving me milk to drink because they believed it will make me grow taller, which by the way never happened, haha. Instead, it undeniably gave me two things: acne and allergies! I only noticed the cause after the dramatic change I experienced when I instinctively stopped consuming dairy.

So how did it come to this? About six years ago I reached my peak with my allergy to dust mites, pollen and grass. It was so horrible that I needed to carry handkerchiefs everywhere and was constantly sneezing, having itchy eyes, nose and throat etc. – well, you know, all the symptoms of a hay fever. I was feeling sooo bad and even taking anti-allergy medication wasn’t helping much. During this time I started paying attention to my body and noticed that on days I consumed dairy I was feeling way worse than when I didn’t. It was so apparent that it led me to test my theory of not having any dairy at all and … voilà – best decision ever! 😀
Not only did my allergy improve – I don’t take any anti-allergy meds anymore – but my acne is gone!! It is something I like to forget that ever existed, but I used to have days with pretty bad acne, in which I couldn’t actually imagine ever having clear skin again. Looking into the mirror just made me so sad…

However, just cutting dairy out of my diet did the trick! I believe it’s caused by all the hormones I’m consuming with the milk, which brings me to my next point.


Milk and hormones

Cow’s milk like any mother’s milk, contains dozens of female hormones, estrogens. A study conducted in Japan shows that shortly after drinking milk, active and potent female hormones are flowing through the body in both male, female and children. Moreover, within minutes after consuming milk the level of male hormones, testosterone, in men and boys plunged.

Messing with female hormones is never a good idea and can cause tumors in the reproductive system of women, especially breast cancer, menstruation problems, prostate cancer in men, sexual maturation of pre-pubertal children etc., which is reason why milk has been linked numerous times with these diseases.


The truth about milk and calcium

Many of us have somewhat been brainwashed that only milk contains calcium and that the calcium in it makes us healthy and strong. Yes, that is indeed what the dairy industry wants us to believe and many studies are manipulated to make us think this way.

Firstly, I want to state that there is abundant protein, calcium and other minerals in plant based whole food (e.g. vegetables, especially sea vegetables, nuts, seeds etc.) and there is absolutely no need to consume dairy for either calcium or protein. How did cows come to have a high amount of calcium and protein in the first place? By eating grass …

Secondly, the Western population consumes the highest amounts of dairy, but are also the ones with the highest incidence of osteoporosis, a bone disease that is believed to be cause by a deficiency of calcium. Isn’t this a contradiction in itself? Well, it turns out that milk is actually depleting the calcium from your bones instead of adding it to it!


How does this happen?

Milk like all animal products is acidic to our body’s ph level and when we consume too much of it, our body has to neutralise it to keep functioning well. It does so by using minerals as a neutraliser and calcium happens to be an excellent one! Therefore, a highly acidic diet, without enough vegetables and fruits to counterbalance it, will pull out calcium from your bones and it will usually leave the body through urination. There are some diseases in which calcium is found at places within the body (e.g. deposits in the shoulder), where it should not be, which impairs our bodily function. I believe this is largely caused by an unbalanced/acidic diet.

Another reason why milk is not a good source for calcium is the fact that we cannot absorb it well from it. If you read my 5 guidelines for healthy food, you will know that certain nutrients can only be absorbed in combination with other nutrients, which applies for calcium as well. What is more, some nutrients can also impair the absorption. In this case, it is phosphor that prevents the calcium from being absorbed. According to Dr. Frank Oski from Sate University of New York, we should only consume foods with a calcium to phosphor ratio of 2:1 or above. Cow milk’s ratio is 1.27:1 and interestingly human milk has a calcium to phosphor ratio of 2.35:1. So even though human milk contains less calcium, we can absorb more from it than from cow’s milk.


Milk is a processed food!

Before the 19th century, milk was consumed raw and unpasteurised. Today, we are only offered pasteurised ones, which as a result has an even more acidifying effect!

What is more, it is so commercialised that cows are given antibiotics and synthetic hormones to increase milk production, which we consume with the milk as well! There are further processing as in depleting the fat content or fortifying it with Vitamin D and even turning it into a powder. I believe there are negative effects to it that we are not fully aware yet. What nature gave us is perfect as is it and altering things will create an imbalance.


What happens when you stop consuming dairy?

I did some research about what real people experienced after they stopped consuming dairy, including my own changes. Here are five points:

  1. We lost weight.
  2. Our digestion improved. (e.g. bloating; Better digestion = more energy for detox and repair => Anti-aging and better overall performance)
  3. Our skin cleared up (e.g. acne)
  4. Their bones strengthend (I didn’t realized it on me – since I’m still young haha, but I’ve listed the reasons above for this point).
  5. Our allergies went away or improved considerably

If that isn’t reason enough to quit dairy, I don’t know what else will.


Convinced to avoid dairy or at least want to lower your intake? Stay tuned for my next post, in which I will explain how you can best avoid dairy 😉


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5 healthy food choice guidelines – making you healthy and happy!

We currently live in a world full of abundance in food varieties. However, there is a lot of confusion and misconception about what is really healthy and good for the body. What am I really supposed to eat to feel my best and stay young? Do I really have to count the calories, look at carbs, fats and protein? In this post I’m gonna shed some light into this matter by providing an easy guideline you can always use to decide what to buy and eat, no matter where you are.

When you follow these 5 guidelines you will feel your best, have great energy, love your body as you will gradually get to your optimum weight and be able to keep it.


1) Avoid processed food and opt for whole food

This is the most important one! If you apply this guideline successfully, you will experience a big positive change!
Processing destroys, changes and strips nutrients in the food and can potentially make it harmful for our body. The easiest way to know whether a food is processed or not is to check the ingredient list. If there is a long one with many chemical words you don’t understand: Highly processed – better leave it! If it contains less than five: Limit the amount of intake. If there is none: Congrats!! You found unprocessed food, which is mostly vegetables including sea vegetables, fruits, legumes, grains, nuts, seeds, meat and fish.

Eat the whole food with all their edible parts, as nature provides them. E.g. fruits and vegetables instead of juices, beans instead of tofu/meat substitutes, whole grains instead of refined flour etc.
When you eat the whole food you will benefit from the balance of nutrients inside. Many nutrients require other ones to be absorbed and used by the body. If you only eat parts of it, it will create an imbalance that will drain your body of certain nutrients, because our body will take the missing ones from e.g. our bones in order to digest and absorb the food. This imbalance can weaken our body and create diseases such as cavities or osteoporosis. I will give more insights to this point in a future post =).
Moreover, whole, unprocessed food provides you with the life energy of the food. You will notice that you will feel more energised and have a better mood after eating whole foods 😉

2) Fresh & Organic

Try to eat as much fresh food as possible and avoid/limit your intake of canned and frozen food. Some people might argue that frozen food contains more vitamins, minerals etc. This might be true when in a frozen state. However, freezing destroys the cell wall of our food, thus when we cook it or defrost it, it loses its shape. As normally the cell wall keeps the major nutrients within the food, the nutrients will leave the food much much faster as soon as defrosted or cooked. Furthermore, the life energy of the food is destroyed by canning and freezing. If you ever payed attention, you can feel that it is not as satisfying to have frozen or canned food, right? Trust your body!

It goes without saying that eating any irradiated or genetically engineered food as well as any chemical additives, colorings and preservatives is not good. It messes with your body and I believe this is not what you want. So the best way to avoid all that junk is by buying organic whenever possible. I know, it’s way more expensive, but it is worth the investment. Think this way: By eating organically grown food you limit your intake of toxins that comes with commercially grown ones. Less toxins within the body means less diseases! Therefore, investing in organic food will not only make you feel better, but will ultimately save you way more money that would otherwise go to the pharma industry or hospitals.

I know, it is unfortunately not always possible to buy organic. A simple rule of when it will make a huge difference to buy organic is if you want to eat the outer layer of the food, e.g. apples, strawberries; while you can buy e.g. non-organic bananas or oranges . This is because most of the toxins is in the skin.

3) Seasonal & Local

Eat more vegetables and fruits that are in season and local! This way you will stay in harmony with your environment, which will make you feel your best! Summery and raw foods usually have a cooling effect, while Winter foods have a warming effect. This is why I don’t believe in a long term raw foods diet, as it is only sustainable in a warm climate. It will make you miserably cold during Winter and is not what nature intends us to do. Believe me, I tried that myself!

Furthermore, I also try to buy local produce whenever possible, as it is also way better for the environment, because it doesn’t require that much transportation, which contributes to freshness 😉 Moreover, buying seasonal and local food is usually cheaper AND taste better! You can totally taste the difference! Local strawberries or tomatoes here taste sooo much sweeter than imported ones!

4) Balanced

The key to health is balance! I cannot stress this enough, because I used to make the mistake of eating way too much of a certain food, because I thought it to be healthy. Yes, I used to be totally oblivious to my body’s signals and only trusted scientific reasonings. Please always listen to your body. No matter how healthy a food is considered to be, too much of anything is always bad! So eat lots of different foods, variety is the key! To keep things simple: Eat rainbowful with lots of colors, different textures and flavours. I like to eat mostly vegetables and take grains and legumes as a sider. As a snack I prefer nuts and fruits. I found this to work very well to keep a good acid/alkaline balance.


5) Delicious

I believe one can’t stick to a healthy diet if it doesn’t taste good, right? So add flavours to your food! Well, this is how I flavour my food: I use sea salt (way better than table salt, because it contains many minerals), whole cane sugar or maple syrup to sweeten, pepper, different herbs and spices. Occasionally I like to use some soy sauce, chilli and curry as well. Play around with it and you’ll be delighted by the many natural flavours our earth has to offer!

If something tastes good, we’ll usually digest it better because we’ll produce more saliva and usually chew longer. I hope you do chew your food well until it’s liquid!! This totally improved my digestion!

BECAUSE: Better digestion = more energy for your brain, for detox and repair => ANTI-AGING and better overall performance!


Lastly, I want to point out that eating healthily is never about depriving yourself! Food is our best friend! I like to live by the 20/80 rule – 20% indulgence and 80% healthy. So if you feel like having chocolate, please do it! No need to feel bad about it as long as 80% of your food intake is healthy. Life is way too short not to enjoy it =)


If you find this post helpful, please share it with your loved ones, so they can benefit from this knowledge. Sharing is caring! =)