For those of you who are vegan or vegetarian or are just looking to cut back on your dairy.. here are a few other options:

5 Healthy Dairy-Milk Alternatives:

Rice Milk-is made from boiled rice, brown rice syrup and brown rice starch. Thickening agents, sugar and vanilla are often added to commercial rice milk. Rice milk is naturally popular with vegetarians and vegans since it contains no animal byproducts. Most commercial brands of rice milk—like Rice Dream--are fortified with calcium. This is why a serving of fortified rice milk provides the same amount of calcium as a serving of cow's milk. Rice milk is also often fortified with niacin, vitamin B12, vitamin A, vitamin D and iron
Nut Milk-essentially ground nuts--almonds being the most popular--combined with water. Though it doesn’t taste much like dairy milk, almond milk has a very pleasant, nutty, crisp taste with fewer calories. It’s also loaded with magnesium, potassium and vitamin E—and it doesn’t need to be refrigerated.
Cocunut Milk-It’s very rich and can have a strong (yummy) flavor that goes great with hints of chocolate and vanilla.
Soy Milk- is made by soaking soybeans, grinding them with water and straining them. A healthy balance of high-quality protein and carbohydrates, low in fat with no cholesterol, soy milk is packed with beneficial phytochemicals.
Hemp milk- is produced from the seeds of the hemp plant and is loaded with nutritious omega-3s, iron and tons of other vitamins. Though it's just starting to gain popularity in the United States, hemp milk is available in plain, vanilla or chocolate flavors. Plain organic hemp milk contains no sugar, no cholesterol and is free of soy and gluten. holesterol, soy milk is packed with beneficial phytochemicals.
Hemp Milk-

Some fun calorie burning options for this summer:


Frisbee: 100 calories
Jumping on a trampoline: 100 calories
Dancing: 115 to 150 calories or more
Snorkeling: 120 calories
Horseback riding: 150 calories
Gardening: 160 calories
Kayaking: 150 calories
Swimming: 180 calories
Playing tennis: 250 calories
Rollerblading: 250 calories
Beach volleyball: 280 calories
Biking around town: 250 calories or more
Jumping rope: 360 calories

There's a new veggie most of you probably don't know about or eat:

Dandelion Greens

Here is some great info on the health benefits and ways to eat them:

The best time to eat dandelion greens is in the spring and early summer when the leaves are still young. Dandelion greens should be harvested in early spring, before the flowers appear. They’re a bit bitter but taste fantastic in a salad. You can also saute the flowers, roots and leaves with onion and garlic, serve them on a sandwich or salad, boil the leaves and serve like spinach or add them to your green smoothies like I do!

Dandelions are a natural diuretic and a spring tonic. Dandelion is used to cleanse the body naturally and is an herbal detoxification saint. It is believed that the herb produces beneficial effects by removing toxic pollutants in the body that have accumulated over time. It has also been known to prevent or cure various forms of Cancer.

Dandelions have many therapeutic benefits they support digestion, prevents anemia reduce swelling and inflammation, helps with hypertension and lowering blood sugar, treat skin problems such as eczema, warts and acne and number of other ailments including gallstones and gout. It is known as one of the most effective and beneficial herbal remedies. The roots, stems, and leaves of the dandelion excrete a white sticky resin, This sticky resin when applied directly to warts daily, several times a day, will slowly help to dissolve them.

A few other ways to use dandelion are : Make a tea using the flowers by boiling them in water for 15 minutes, roast the roots of dandelion to make a coffee substitute and for you wine connoisseur’s try making dandelion wine.

Dandelion’s are considered weeds and are known to be pesky. Plain and simple dandelions have a bad rap! So, next time you think of a dandelion think of all the great qualities it possesses. Forage your lawn for these nutritious leafy greens rather than spray them down with toxic chemicals. For old time’s sake, you can blow a wish to health. Take advantage of their healing and cleansing benefits. Eat your weeds away!

It's all about being prepared so you don't have to turn to bad foods at the office or wherever you may be..


Edamame, persian cucumbers, Mary's gone crackers(gluten free, flax, brown rice and quinoa)dried lightly salted seaweed, asparagus, 3 oz of grilled chicken, 2 hearts of palm sticks, one apple, a few blackberries and a small protion of gluten free granola.