I’m going NUTS!

Looking to add more awesome to your life? Still think PB&J is the end-all, be-all? My friends, as a reluctant alternative nut butter convert, I wish to enlighten you with this beautiful infographic about all the wonders of nuts and how they can (and should!) be an integral part to a whole and healthy lifestyle.

Careful, though. Too many nuts can and WILL make you nuts.

Try it if you don’t believe me.

Still confused about fats? If so, see one of my previous posts about fats.


Superman drinks milk? Doubt it.

No Milk, Please! The Truth About Dairy.

Hi, my name is Tatiana Barrera, Holistic Health Coach and author of the book “No Milk, Please”. I love the fact that Katie invited me to share with you a little about why “no milk”. Believe me, talking about this is certainly not the best way to make friends at a party, but it sure something I feel needs to be done, to shine a light on the truth, and then let you decide for yourself…don’t we all deserve that power?

The core value of holistic health coaching is understanding that each of us is different and has different nutritional needs. Generalizations in nutrition are not only wrong, but can also be very dangerous to our health. And talking about generalizations…Which is one of the most aggressively marketed food products? Milk! Between the “Got Milk?”, the “Milk, it does a body good” and other related campaigns, we are bombarded with white mustaches and an overrated urge to consume dairy products in order to be healthy. But what is the real truth behind all this? What is the general public missing in this picture?

Inspired by these questions, my book No Milk, Please came to be. In it, I look at the situation from different angles and invite my readers to explore the alternatives to dairy. I begin with the history of human consumption of milk and conclude with actionable tips and recipes to live a dairy-free lifestyle. In a simple and easy to understand language I present powerful information, intended to help open your eyes to the truth behind the billboard, and empower you to make better choices for your own health.

So what is the big issue and why such an aggressive title? Even though I am not a radical person, I figured the title needed to shake the ground a little, as I was embarking in a difficult task: breaking life-long social paradigms. Milk is an ideal food for baby calves, but it is not so for humans, as most of us lack the natural ability to digest it. Let’s not forget we were made to drink human milk as babies, not other animal milks in our adulthood. And this is talking about raw milk with its structure unaltered. If we look at modern days milk, the situation becomes a lot more complicated. Pasteurization, homogenization, added hormones, antibiotics, etc, alter milk original nutritional profile and pose a whole new set of treats to our health when we consume it.

HERE’S THE THING:  our body functions in a very primitive, animal like, manner. It digests and benefits from foods it understands, but when foods become so different from their natural state, the body has a real hard time knowing what to do with them, and that is when problems arrive. Think about it, you are dealing with something that you don’t know how to benefit from, but still need to “pass through”, what do you do? Use up your stored resources to deal with the problem in hand. That is exactly what the body does. Many times it needs to use up its mineral resources, including calcium, to help digest dairy products.

Milk’s advertising focuses on calcium, and its importance for bone health. However, clinical research has shown that dairy products do not contribute to bone health. Milk does contain calcium, but when we consume it, it is so hard on our digestive system that our body has to actually do what I was just mentioning; use up its mineral reserves, which are stored in the bones, to help digest it. So in the aftermath, the calcium balance ends up being lower instead of higher. Makes you really think twice about who is really benefiting from all the milk advertising, doesn’t it?

Superman drinks milk? Doubt it.

Superman drinks milk? Doubt it.

Have you ever asked yourself where elephants, gorillas and even adult cows get their calcium from in order to maintain strong bones? The answer is not a glass of milk from a different species, the answer is grass, and green leafy vegetables!

Several experts in the matter agree to say that calcium in vegetables has a higher absorption than calcium in milk. Dr. Fuhrman and Dr. Barnard, two of my favorite mentors in nutrition agree to say that calcium absorption in some green, leafy vegetables can be as high as 50%, and even higher in things like Brussels sprouts, while the absorption in milk is lower than 32 percent.

Amy Joy Lanou, assistant professor of health and wellness ant the university of North Carolina, and co-author of the book “Building bone vitality” says, after extensive research including over 1,200 studies, that dairy products not only don’t help in the prevention of osteoporosis, but actually contribute to increasing it.

Now, my point is not for you to panic, and certainly not for you to hate me. My point is to invite you to re-learn what you know, and look at milk differently. In my opinion, if we stop looking at milk as a healthy food, and start looking at it the way we look at soda or coffee, we will really be able to change our health. So it is not about never eating a dairy product again, it is about never again looking at them as a healthy food.

Check out my book, there is a lot of empowering information in it that I am sure will benefit you. And there is also an amazing compilation of dairy free recipes from chefs from around the world that you will love.

Love and health,

Tatiana Barrera



Tatianna milk banner



Eat Fat, Get Skinny.

Hello, my name is Katie. I am a Health Coach, nutrition fanatic, and I LOVE FAT! Yes, it’s true. I love fat– GOOD fats, that is. It is time to rethink everything you’ve ever thought about fats. The government has made saturated fats, and all fats for that matter, out to be the delicious incarnation of the devil. First of all, since when did politicians become experts in nutrition? Second of all, they are wrong. Good fats are the delicious incarnation of everything that is wonderful with this world. Puppies, rainbows, avocados (more on these in a second!), Ryan Gosling, etc.

It is now my goal to include him in every post.

It is now my goal to include him in every post.

Let me backtrack by saying not all fats are good. I am not talking about the hydrogenated fats found in a Snickers bar or in a sirloin steak. First and foremost, we should be eating:

REAL, Natural, and WHOLE foods. 

**We can all benefit from cutting out processed food and limiting our animal-product consumption. ** Good fats are found abundantly in real, natural and whole foods. Don’t be afraid!

So where did the fear of fats come from?

There was a theory from the 1950’s that said there was a direct relationship between saturated fats and cholesterol to coronary heart disease. Here’s the thing: NOBODY has proved it. SO many studies since then have questioned and proven this hypothesis wrong, but alas, the original study’s conclusion remained and the food industry ran with it. Hm…..

If you learn anything from today, make it your next goal to cut out processed foods– especially anything that says “Low-Fat”. This is an outdated diet trend that really means “High-Chemicals, High-Sugar, More Weight Gain, More Depression, More Mineral Deficiencies”. Sounds fun, right? Let’s Be Real. Harvard School of Public Health even found that low-fat dairy products can contribute to infertility, while full-fat, organic dairy can help. Low-fat dairy has also been proven to cause acne. But let’s save dairy for another day….

Here’s the Real deal about GOOD FATS:

FATS chart jpeg

It goes like this:


    • highly stable solids (all carbon atom links are filled, or “saturated” with hydrogen)
    • Found in animal fats (less good) and tropical oils (way good!)
      • EX: coconut oil, coconut milk…aka magic elixir to life


    • your body makes these from saturated fats to use them for awesomeness
    • Most common form: oleic acid. The main component of olive oil (so good!)
      • EX: AVOCADO!!, nuts, nuts, wild-caught salmon, healthy oils (grapeseed, flaxseed, hempseed, coconut, olive, AVOCADO, etc)


    • Most common is double-unsaturated linoleic acid (Omega-6) and triple-unsaturated linolenic acid (Omega-3)
    • YOU CANNOT MAKE THESE in your body! Thus, ESSENTIAL. Thus, **must get them from your food.** (From whole, natural, Real food).
      • EX: AVOCADO!!, trout, olives, nuts, healthy oils

ALL fats and oils, whether from veggies or animals, are some combo of all of these! Like, AVOCADOS.

At long last, the magic fruit itself….


Nutrition Facts

My one true love.

My one true love.

Amount Per 1 cup, sliced (146 g)
Calories 234

% Daily Value*

Total fat 21 g 32%
Saturated fat 3.1 g 15%
Polyunsaturated fat   2.7 g
Monounsaturated fat   14 g

Guess what?? WebMD agrees with me: see?

I love avocados. I put them in everything. My morning green smoothie, my veggie wraps as a “spread”, raw for fun or to take with my fish oil pills (essential!), and my most favorite and famous form: GUACAMOLE.

Looking for the recipe?? Here it is. Granted I cook from the heart and soul, people. Rarely do I follow measurements. Who needs the restrictions, am I right? But I did my best for you. Because I care.


4 avocados

1 med tomato, or 2 smaller roma tomatoes (easier to cut), diced

1/2 large red onion, diced

1 tbs minced garlic

2 tsp ground sea salt

1 tbs lime juice

Cilantro, as much as possible!! Don’t get me started on cilantro.

Jalapenos (optional)


  1. Pit the avocados and empty contents into large bowl. Mash to your heart’s content or until you no longer have anger issues. I add a little sea salt and lime juice here for good measure.
  2. Add the chopped onions, garlic, and cilantro. Add remaining sea salt and lime juice. Stir just until combined.
  3. Wait to add the tomatoes until just before serving. This will help it stay fresh the longest. If eating immediately, as recommended, fold in tomatoes and add any remaining garlic/cilantro/salt/lime juice to taste.
  4. Pair with your favorite organic, gluten-free corn tortilla chips and you have yourself a party.
  5. Seems simple, but you will make many new friends because of this recipe.
  6. You’re welcome.


  1. Food and Agriculture Organization of the United Nations; Fats and Fatty Acids in Human Nutrition; 2010
  2. American Journal of Clinical Nutrition
  3. European Food Information Council; Fats; June 2006
  4. Dr. Andrew Weil, MD
  5. Weston A. Price Foundation
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