Wellness Beets – Episode 6: Sleep Hygiene, Dealing with Doctors, and Dairy Substitutions

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Sleep Hygiene and Bedtime Rituals
Brittany’s bedtime ritual involves turning off most lights and all electronics 1 hour before bed. (Alex does something similar but also wears these amber tinted glasses.)  She also tries to shut down mentally by reading non-fiction and journaling before bed.  Brittany’s main rule: the bedroom is for sex and sleep…and Alex agrees. Get rid of all extra stuff and clutter while you’re at it!

Alex does things very similarly to Brittany.  Alex’s sleep hacks are described here (she does these things every night but especially relevant when she’s switching between day and night shifts). And her bedtime routine is described in detail in this post.

Dealing With Doctors
Alex and Brittany both get personal about their experiences with doctors…and Alex goes into her experience with being on the other side.

Alex’s experiences and best advice are in a 2 part blog series on the subject: part 1 and part 2.

Click here to get the free PDF summary and worksheets that go along with the blog series and this podcast episode!

Brittany also prepares well to go into appointments and follows up about questions through email with her primary care provider.

Food Swap: Coconut Milk for Dairy
Brittany gives her best tips and tricks for swapping out coconut milk for dairy products.  She’s got a huge blog post for 28 Uses for Coconut MIlk.  One of the best is adding it to Scrambled Eggs as a substitute for creme fraiche.

Both Alex and Brittany buy the Native Forest, Let’s Do Organic, and Natural Value brands. The Natural Value brand is the only one with no guar gum and the one that comes in a BPA-free liner can.

Alex’s recipes for homemade full-fat coconut milk is here. She also has made a recipe called The Coconut Milk Fakeout for her little sister who wanted something that had the texture and taste of normal milk.  Alex also likes making dairy-free coconut milk kefir as an alternative to getting probiotics.


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28 Uses for Coconut Milk: The Ultimate Dairy Alternative

Coconut is a dairy-free girl’s best friend. It’s that huge sigh of relief when you realize creamy ice cream can still be a part of your life. I did a little dance the first time I tasted coconut whipped cream. I wanted to shout, “Yay! My tastebuds are no longer deprived!” Coconut makes a delicious alternative that’s rich in key nutrients.

High in magnesium, 1 cup of coconut milk contains 88.8mg and this combined with it’s content of calcium keeps muscles and nerves functioning properly. It is also an excellent source of potassium, where 1 cup has over 630mg compared to 422mg in 1 banana. It is also rich in vitamins C, E, B1, B3, B5 and B6.

A saturated fat, coconut is a medium chain fatty acid and quickly absorbed as energy in the liver. The body views it as priority energy and is therefor less likely be stored as fat. Coconut’s fat make-up contains lauric acid which the body converts to monolaurin, an antiviral and antibacterial that protects against infections and viruses. It is easily digested, making it a good choice for people working to heal their gut.

This table is a good run-down of all the nutrition in coconut milk.

For the best results and the most nutritional value, I recommend using organic, canned full fat coconut milk or cream. Native Forest and Let’s Do Organic are good brands I like. Coconut milk separates into water and cream in the can. When you open the can, drain off the water and use the cream for all the substitutions below. You can drink the water or add it into smoothies. Watch my video on how to do this here.

1. Coffee & Tea Creamer – add a spoonful of coconut cream right from the can into your cup.

Chai Tea dairy free

2. Creamy Soups – stir 2-3 tablespoons into any cream-based soup, such as a bisque or cream of mushroom soup.

3. Chowders – substitute coconut milk for the heavy cream

4. Substituted for cream and milk in any recipe

5. Whipped Cream – How to Make Dairy Free Whipped Cream 

6. Creamy Dressings – Dairy Free Ranch Dressing by Grass Fed Girl 

7. Creamy Dips like Spinach Artichoke Dip from Paleo Parent’s Real Life Paleo

8. Substitute for Sour Cream in any recipe + ½ teaspoon lemon juice

9. Curry Sauces

10. Smoothies – add ¼ cup to any smoothie – Find my Green Super Smoothie recipe here.

green super smoothie

11. Ice Cream – Sugar Free Coconut Vanilla Ice Cream by In Sonnet’s Kitchen

12. Milkshakes – substitute coconut milk for the ice cream

13. White Chocolate Candy – Better Than Candy Nut Crunchies by Free Coconut Recipes 

14. Candy Bark – Holiday Salted Peppermint Bark by PaleOMG

15. Cream Cheese – 5 Minute Coconut Cream Cheese by The Spunky Coconut 

16. Cake Frosting – layer thick coconut cream between cake layers and on top

17. Pumpkin Pie – Find my recipe here

Pumpkin Pie - dairy free

18. Frozen Pudding Pops

19. Chia Seed Pudding

20. Hot Chocolate

21. Combine with eggs for custard

22. Add to Scrambled Eggs

23. Substitute for Creme Fraiche

24. Alfredo Sauce – Find my recipe here.

 dairy free alfredo


25. Added to Mashed Potatoes

26. Substitute for condensed milk in any recipe + 1 tsp honey

27. Caramel Sauce – 3 Step Honey Caramel by The Urban Poser

28. Coconut Yogurt – Simple Coconut Yogurt by Paleo Plans 



Harry Belafonte and the secret proteome of coconut milk, http://www.ncbi.nlm.nih.gov/pubmed/22037231

Coconut Milk Benefits, http://www.med-health.net/Coconut-Milk-Benefits.html

1 Can Full Fat Coconut Milk Recipes, https://www.pinterest.com/recipes/1-can-full-fat-coconut-milk/