SLS Health Coaching

So, we're going to start a new weekly series of sharing recipes on here. We'll create a category each week and we can all add our favorites. To make it easy for everyone and to respect cookbook authors and their work, only online blog recipes please or, your very own creations. Audience participation- PLEASE PUT YOUR RECIPE LINKS IN THE COMMENTS.

This week we will start with breakfast smoothie bowls, chia puddings, overnight oats, and smoothies. All recipes in the comments. Let's have fun with this.

A 22-year-old just raised $11.5 million for hungry people and looked a room full of billionaires in the eye. What she said next made everyone uncomfortable—in the best way.

Billie Eilish stood on stage at the Wall Street Journal Innovator Awards, honored for her contributions to music and culture. She could have given a typical acceptance speech—thanked her team, said something inspirational, waved politely, and walked off. Instead, she did something different.

First, she announced that her Hit Me Hard and Soft tour had raised $11.5 million for The Changemaker Program, fighting hunger and climate collapse worldwide. Then she looked directly at some of the wealthiest people on the planet and asked:

"If you're a billionaire, why are you a billionaire?"
She paused. Let it sink in.
"No hate, but give your money away."

The room went quiet. Designer suits shifted uncomfortably. Among the audience were Mark Zuckerberg, Jeff Bezos, and others who could write a check for millions without noticing it missing. Billie, through her own effort, had already done what they had the power to do—and then she asked them to reflect.

It wasn’t anger. It wasn’t a rant. It was a simple, direct challenge wrapped in genuine curiosity: why hoard wealth when people are starving and the planet is burning?

Her speech redefined innovation—not what you create for yourself, but what you give to others. The $11.5 million goes directly to solving real, immediate human needs. She didn’t just donate; she used her platform to ask a moral question billionaires couldn’t ignore.

Will it change the world overnight? Maybe not. But moments like this matter. They shift the conversation, exposing the gap between what is and what could be, between hoarding wealth and sharing it. Billie reminded everyone: sometimes the bravest, most innovative act isn’t creating something new—it’s asking why we’re holding onto what we already have.

Dairy can be an easy option to start with...let us know if you have any questions. Dr. Jules covers it very well.

A Doctor’s Guide to Plant-Based Milks

Are they healthier than cow’s milk?

What about protein, calcium, or those other “weird” ingredients?

Let’s break it all down.

First things first:

After age 12 months, there’s no nutritional requirement for milk (cow’s or plant-based) as long as you’re getting a balanced diet.

This excludes milk from breastfeeding, since we know the benefits extend well past 12 months of age.

Humans are the only species that drink the milk of other mammals.

Cows don’t produce milk unless they’re pregnant and have given birth, like humans. But if you’re looking for something to pour on cereal, blend into smoothies, or sip with coffee, plant milks can be a fantastic choice.

Let’s explore the key options and what makes them different.

The top players in the plant milk world are:

1. Soy Milk
• Nutritionally closest to dairy
• High in protein (around 7 g per cup, same as cow’s milk)
• Rich in omega-3s, fiber, and phytoestrogens
• Fortified with calcium, vitamin D, and B12
• Shown to reduce LDL, inflammation (CRP), blood pressure, and the risk of breast, prostate, and stroke-related disease
• Least processed (soak, cook, strain)

Bottom line: if you’re looking for a one-to-one dairy substitute, soy milk is the gold standard.

2. Pea Milk
• Same protein as dairy (thanks to yellow split peas)
• Creamy texture, great for frothing (hello, lattes)
• Fortified with D, B12, and calcium
• Allergy-friendly alternative to soy or nuts

3. Almond, Oat, Cashew, Coconut, Rice, H**p, etc.
These vary widely but generally:
• Low in protein (0–2 g per cup)
• Fortified with key nutrients (D, B12, calcium)
• Free of cholesterol, casein, and lactose
• Lower in calories
• Often more desirable in taste or texture for specific uses (for example, oat milk in coffee, coconut in curries)
Bonus: most have some fiber, something cow’s milk has none of.

The health benefits of plant milks are plenty:
• No cholesterol means better for heart health
• Less saturated fat equals lower inflammation and stroke risk
• Fortified with nutrients vegans often need (D, B12, calcium)
• Free of lactose, great for intolerances
• Associated with lower all-cause mortality and chronic disease risk
• Environmentally friendly and more ethical in production

Even Canada’s 2019 Food Guide removed dairy as a required food group.

Plant milks are absolutely appropriate when chosen wisely.

What About Emulsifiers and Additives?

Many plant milks contain small amounts of emulsifiers or stabilizers like lecithin, gellan gum, or carrageenan.

These help with consistency and shelf life.

Here’s the good news:
• At the quantities used in fortified plant milks, there’s no strong evidence these pose health risks in moderation
• If you’re concerned, look for short ingredient lists or make your own at home (blender, water, nuts or seeds, and a pinch of salt).

Just remember that homemade versions won’t be fortified with added vitamins and minerals.

Some common concerns to keep in mind:
• Low protein (in most plant milks except soy and pea)
• Not all are fortified equally
• B12 isn’t found in whole plant foods, fortified foods or supplements are essential
• Allergen risk with soy or nuts for some people
• Some taste or texture issues, especially in coffee or cooking

But remember, even cow’s milk has downsides: casein, cholesterol raising saturated fat, lactose, and no fiber.

It also has a large environmental carbon footprint and questionable production practices.

Here are my quick tips:
• Best all-around option: fortified soy or pea milk
• Kid-friendly: choose unsweetened, fortified varieties
• Worried about ingredients: read the label and go for those with calcium, D, and B12, and minimal added sugar
• On a plant-based diet: use fortified milks as a convenient way to cover key nutrients
• Supplement when needed, especially for B12

In short:
Plant-based milks can absolutely be a healthy, practical, and ethical swap for dairy.

Just like everything in nutrition, it’s not about being perfect, it’s about making intentional, informed choices that fit your life.

Personally, I enjoy at least 1 cup of soy milk every single day.

Milk the benefits, without the moo.

💚 Dr. Jules