Back in 2015, I was going through a pretty nasty divorce and stressed the hell out. My hormones were out of whack, I had gained a bunch of weight too quickly (was underweight before) and felt like complete shit. I was sitting in a bathing suit at a resort in Florida feeling so uncomfortable in my skin. I was propped up on a lounger while the sun was going down, wrapped in a towel and on my phone researching ways to get rid of my lower belly pouch I’d suddenly developed. I stumbled upon something that seemed simple enough, a 30-day diet and body reset called the Whole30 so I gave it a go as soon as I returned from that trip, the next day.

Whole30 is a program which you restrict the following for an entire month: added sugar, grains, legumes, alcohol and all forms of dairy. Dairy didn’t seem like a big concern for me at the time, because other than the coffee creamer or occasional cheese I’d throw in a salad, I didn’t think I consumed it much.

As the time went on through the month I noticed my skin was clear and glowing. The white part of my eyes were sparkling crystal clear and not an ounce of redness. I mean, whatever I was doing was working. I did struggle with reducing the dairy at first, but then I got used to it. Now, I prefer my coffee black and I rather have an avocado in a salad than cheese. I rarely eat sugar if it’s not from a natural source.. I think this was lead up to my skin clearing so tremendously.

I definitely noticed a drastic change in my body within that month. With an active lifestyle, I knew that eliminating grains for my future would not only be next to impossible, but it was something I didn’t want or need to do. Out of everything, I kept the dairy and legumes (for the most part) eliminated from my diet for the past few years.

Since that point, I’ve finally regulated my hormones (which in turn helped immensely in controlling my weight) and found a daily diet which no longer consists of such restriction and control. Yes, I eat bread. I’m no longer scared of chick peas. But dairy? It became a thought more and more in recent months to give it a try again, but only a certain kind.

Since I take quality digestive enzymes with meals which are complex, this helps my stomach breakdown carbs, proteins, fats, veggies and all components of dairy. Considering I am not allergic to dairy (only an ‘intolerance’) then there was no harm in trying a plain Greek yogurt out. Greek yogurt was my go-to for breakfast, lunch, snacks and even a late dinner for when I get back from the gym late. It’s such a great source of protein for me, since I much rather eat a yogurt than a steak, so I gave it a shot.

Instead of grabbing for the Fage 0% fat plain Greek yogurt that I’d normally choose, I’d gained some knowledge. Did you know that the process which strips dairy from its fat is made with harmful chemicals which will make its way back into your body. There’s no fat free cows roaming on the farm. I am a believer that the more natural and close to earth the product, the better your body will recognize it and use it optimally. Plus, I know fat is no longer something I should be scared of since it will coat my stomach and fill me up for a longer time. So I ditched that and opted for a full-fat or lower fat option.

I still go with plain, unsweetened yogurt. Organic sources are always the best option if you choose dairy. If you see the dairy is from “grass-fed” cows you definitely want to jump on that, too. The brands I love are Siggi’s, Wallaby, 365 or Trader Joe’s.

Now, since starting introducing the yogurt back my belly and body has responded well. If I’m hungry and don’t have time to whip up a big meal but want to get enough satisfying protein, the yogurt mixed with some organic berries, raw nuts and a drizzle of honey makes it a perfect go-to. My stomach has not suffered any trouble since I’m always taking enzymes with it and it’s a high quality.

So since I’ve reintroduced yogurt, naturally I wanted to explore some cheese. And I did over the winter and Holiday months, mostly fresh mozzarella. Growing up on Staten Island, who doesn’t love a good fresh mozz!? So back on the wagon I went testing out some cheeses. I discovered the same thing that I found when I went through switching out my poultry from conventional to pasture-raised— it all comes down to what the animal is fed. This will determine the quality of the animal product. Makes sense, right?

When you feed dairy cows more grass, you improve the protein level and fatty acid profile of milk. Alternatively, conventional cows fed a corn or soy-based diet generate a milk that’s higher in omega-6 fatty acids.

The reason organic dairy is healthier comes down to its ratio of omega-6 to omega-3 fatty acids, which is lower than in regular milk. A diet containing too many omega-6 fatty acids and not enough omega-3s has been linked to heart disease, as well as cancer, inflammation and autoimmune diseases. That’s because your gut converts omega-6s to arachidonic acid, which can cause inflammation. But the anti-inflammatory powers of omega-3s help to counterbalance that reaction, which is why keeping that ratio low is so important for your heart and overall well-being.

This is what worked for me, and I’m not here to convince you to either start eating dairy again (if you weren’t) or to stop if you are. This is all what has worked for me and naturally I’m sharing my experience. I do wish that we in general cared more about what exactly we put into our bodies on a daily basis and took the time to know why certain items are more beneficial to others for your health. All in all, if you are into dairy or want to step up the quality here’s some things to keep in mind:

• choose from whole-milk, fuller fat options
• select organic when possible
• grass-fed dairy from cows is best
• introducing something new to your diet should be done slowly, in a progression
• digestive enzymes can help you breakdown the various components in dairy

Hope this helps!