Dear friends,

People have moved away from dairy for several reasons:

1. Health concerns include lactose intolerance, milk allergies, and potential concerns between dairy and inflammation, acne, or digestive issues.
2. Many choose to ditch dairy because of factory farming, animal welfare, and the treatment of cows in the dairy industry.
3. From an environmental perspective, dairy farming contributes to greenhouse gas emissions and deforestation.
4. Dietary trends such as plant-based diets, veganism, paleo and keto diets, often encourage reducing or eliminating dairy.
5. Dairy according to Ayurvedic medicine is mucous forming in the body- especially cold – ex.ice cream
   Milk in Ayurveda is recommended to drink warm/hot and with turmeric, black pepper, and ghee to minimize the “heavy” quality of its nature.
6. With the rise of almond, soy, and oat milk, these plant-based milks have replaced dairy without sacrificing taste or convenience.

Here are a few key calcium-rich plant-based foods to include in your diet if you’ve ditched dairy:

1. Chewing on a handful of white sesame seeds.
2. Blackstrap Molasses ( found in grocery stores)
3. Tempeh- Tofu
4. Almond butter
5. Hemp Milk- almond milk
6. Navy beans- pinto beans
7. Quinoa, brown rice
8. Fortified orange juice

Hope these practical tips help you navigate ways to support bone and heart health.

with fierce love,
Gedalia