A month without dairy

coconut coffee in a jar with a straw

Dairy and skin health

The links between skin health and diet are incredibly strong. Many of us grow up thinking we have bad skin just “because” but often, an aspect of the diet can be contributing to skin conditions like acne, rashes and eczema.

Dairy is one aspect of the food pyramid that seems to illicit many digestive and inflammatory symptoms in our clients. For those that are experiencing digestive bloating, sinus issues, allergies and/or acne, dairy is one of the first things that we remove completely to observe the impact.

For many, the difference is astounding and it’s something that is not often replaced!

Although we have been led to believe that dairy is one of the main sources of calcium in the diet, there is in fact increasing research to show that a higher intake of dairy products does not reduce fracture risk and that countries with lower rates of dairy consumption have some of the lowest rates of osteoporosis*. Like many other vitamins and nutrients, calcium is still a critical component for optimal health, and we recommend that our clients access calcium from real-foods like dark green leafy vegetables, sesame tahini, sea vegetables, and sardines or salmon with the bones.

Do you think you could go a month without dairy?

For a lot of people, the thought of removing dairy products completely is a little daunting. We do believe that some dairy products are much better than others, but you’ll really notice the difference if you take them out completely for a set amount of time. You can then start to “test” different foods (like a full-fat, organic Greek yogurt) by slowly adding them back in.  During your time without dairy, notice how you feel. Consider your bloating and digestion after meals, your skin, energy levels and overall vitality.

So how do I have my coffee without milk!?

For lots of our clients, removing dairy is fairly easy – except for that little dash of milk in your morning coffee! If you really want to see the impact of removing dairy products, this little morning routine has to go…and it’s really not that bad! There are many ways to enjoy your morning brew without adding milk.

Here’s one of our favourite alternatives!

Coconut Iced-Coffee

For 1 serving, you will need:

  • 2 shots black espresso coffee, cooled
  • 1/2 cup cold water (or to taste)
  • 3 tablespoons organic coconut cream
  • ¼ teaspoon of vanilla, scraped from a vanilla bean


  1. Fill a large glass or jar with ice.
  2. Add the coffee shots and vanilla.
  3. Stir to combine.
  4. Add the cold water to a desired strength.
  5. Top with coconut cream before serving.

If you find it difficult to make dietary changes on your own or are not really sure of what you need to tweak to get optimal results, our Primal Junction online membership will give you access to our comprehensive RESET program that will support you over a 30-day period. We believe that the optimal diet is not a set template, and it’s very important that it’s tailored to your individual goals and lifestyle factors.

* Hyman, Dr. M. 2010. Dairy: 6 Reason You Should Avoid it at All Costs.


Lizzy Marsh

Lizzy Marsh

The beautiful Lizzy Marsh is the founder of Primal Junction, a company which specialises in paleo nutritional consulting, real-food education and health writing through her blog www.primaljunction.com. She is a regular contributor to A Conscious Beauty blog.

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