Aside from grinding flaxseeds up and using them to make milk, flaxseeds make a healthy addition to several snacks and meals. Next time you find yourself in the baking mood, consider adding them to your quick bread, gluten-free flax muffin recipe , or granola bars.

While most plant-based alternatives are made by blending water with nuts or seeds, believe it or not, you can even make milk from a humble yellow pea!

Pea milk might not sound that appetizing to you; peas aren't everyone's favorite vegetable, but they are an excellent source of plant-based protein, an important part of the keto diet.

In fact, 8 ounces of unsweetened pea milk offers an astounding 8 grams of protein, and only 2 grams of net carbs, according to USDA. Anyone trying keto with nut or soy allergies will love pea milk as a safe and healthy option.

As Mashed writes, pea milk brands like Ripple possess a thick consistency that is similar to cream, so drinking it straight up might not be desirable. However, the thickness will lend well to a keto-friendly smoothie, buttery cheese sauce, or even a homemade coffee creamer.

The possibilities are endless here; after all, you are the chef in your kitchen. For a nut-free version of keto-friendly chocolate milk, look for Hershey's sugar-free chocolate syrup, which contains 3 net carbs in a 1-tablespoon serving via Hershey's.

A bit of that swirled into a glass of cold pea milk and sweetened with keto-friendly sweetener will make for a rich glass of keto chocolate milk that can be enjoyed occasionally. With so many keto-friendly milk alternatives available, finding the most nutritious version can be challenging.

The source of the milk, be it nuts or legumes, is what constitutes the milk as healthy or not. Additives like sugar make a huge difference too. When comparing several plant-based kinds of milk, the most nutritious non-dairy option might surprise you.

Soy milk made its way to the top as a vegan option because of its optimal protein content and low calories when stacked against cow's milk. Plus, it's an excellent option for anyone sensitive to lactose. It's also important to note that soy milk is a bit controversial in the food world today.

While many love it for being low in fat with zero traces of cholesterol, the choice of milk is frowned upon by some people, too. One thing to know about soy milk is that because most ingredients are shipped, the final product travels far to reach consumers, making it less than environmentally friendly.

So, soy milk might not be your favorite option if you have a big heart for our planet. As far as keto-friendliness goes, consider soy milk a reliable choice. If you look at a carton of Silk unsweetened soy milk, you'll notice an 8-ounce serving contains 1 gram of net carbs via Silk.

Next time you need a tall glass to wash down some tasty keto cookies, consider soy milk. The plant-based trend doesn't seem to go anywhere as non-dairy milk continues to rise in popularity. In fact, we here at Tasting Table surveyed people about their favorite plant-based milk, and more than half of people preferred almond and cashew milk.

Similar to other nut milk, cashew milk is a great keto-friendly option because it is low in carbs and widely available in most grocery stores. When selecting yours, be sure to reach for the unsweetened version to keep those carbohydrates on the low end.

A single-cup serving contains only 2 grams of net carbs , so having a glass or two won't kick you out of ketosis. Cashew milk has lots of nutritional value besides being keto-friendly, too.

It's good for your eyes thanks to the antioxidants and provides optimal skin health since cashews are loaded with copper per Healthline.

Your next low-carb chowder or cheddar broccoli soup will find the addition of cashew milk to be just right, thanks to the thick consistency in the milk. Otherwise, whip up a creamy and oh-so-cheesy cauliflower mac and cheese with the help of cashew milk while reaping all the health benefits it offers.

Coconut milk adds a unique depth of flavor to drinks, desserts, and delectable dinners. Whether you like making savory curries, or sweet homemade puddings, coconut milk is something you should always shave in your pantry.

Aside from starring as a delicious ingredient for several dishes, coconut milk is relatively safe for the keto diet. Coconut milk can be consumed while on the keto diet, but it's a little higher in net carbs than other types on this list.

Some brands, like Vita Coco , carry 5 grams of net carbs in a 1-cup serving, giving you little wiggle room for other daily ingredients. Other brands like SO Delicious have only 1 gram of net carbs in a standard 8-ounce serving.

If you plan to add coconut milk to your grocery list, keep in mind that there is a difference between coconut milk and coconut cream. For the keto diet, look for cartons of coconut milk labeled "unsweetened.

Canned coconut milk has a higher fat content and a more coconut-forward flavor. It boasts a thicker consistency that the carton version making it better for cooking rather than drinking.

Then there's coconut cream which is also great for cooking, and cream of coconut, which is loaded with sugar and should be avoided on the keto diet.

If plant-based milk doesn't cut it for you, there's a reliable dairy option that you ought to try, and chances are, you might already have a carton in your fridge. Half-and-half, a combination of milk and heavy cream contains about 1 gram of net carbs in a 1-ounce serving via USDA.

Besides being low in carbs, half-and-half contains between So aside from adding it to your coffee, you can also dilute it with cold water to create a convenient glass of milk. Although it's a different product than heavy cream, the two products can sometimes be substituted.

One big difference between half-and-half and heavy cream is the viscosity of the two products. Because heavy cream is so thick, using that in place of half-and-half will create ultra-rich results that may or may not be desirable, depending on what you're cooking up.

Otherwise, using half-and-half in place of heavy cream is usually pretty harmless. Like all other keto-friendly milk, check the label before purchasing and ensure the brand you choose has no added sugar or sweeteners.

Heavy cream is not technically a type of milk, but rather the fatty content that is separated and removed from fresh dairy milk. Most brands, like Horizon organic heavy cream, claim to contain approximately one gram of carbohydrates and five grams of total fat per serving per USDA. The high-fat, low-carb content makes this ingredient a fantastic addition to several keto recipes.

It would be the perfect milk alternative when on the keto diet, but the ultra-creaminess is way too thick and leaves a greasy mouthfeel when consumed on its own. Dinner: Pork chops with raw cheese , broccoli and salad. Breakfast: Omelet with avocado, salsa, peppers, onion and spices.

Lunch: A handful of nuts and celery sticks with guacamole and salsa. Dinner: Chicken stuffed with pesto and raw cheese , along with vegetables. Breakfast: Raw whole kefir with peanut butter, and cocoa powder.

Vanilla Raw Kefir is also AMAZING. Lunch: Beef stir-fry cooked in coconut oil or grass fed raw butter with vegetables. Dinner: Bun-less burger with bacon, egg and raw cheese. Breakfast: Ham and raw shredded cheese omelet with vegetables.

Lunch: Ham and raw cheese slices with nuts. Dinner: White fish, egg, and spinach cooked in grass-fed raw butter. Breakfast: Fried eggs with bacon and mushrooms.

Lunch: Bunless burger with salsa, raw cheese , and guacamole. Dinner: Steak and eggs with a side salad. Here is a list of foods that need to be reduced or eliminated on a ketogenic diet:.

Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc. Grains or starches: Wheat-based products, rice, pasta, cereal, etc. Fruit: All fruit, except small portions of berries like strawberries.

Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc. Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc. Low-fat or diet products: These are highly processed and often high in carbs.

Some condiments or sauces: These often contain sugar and unhealthy fat. Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, etc. Alcohol: Due to their carb content, many alcoholic beverages can throw you out of ketosis.

Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed. RAW DAIRY IS THE BEST FOOD TO EAT ON THE KETO DIET.

Feb 27 Written By Kaleigh Lutz. RAW GRASS-FED BUTTER, CHEESE AND CREAM: When it comes to dairy, choosing products that are full-fat instead of low-fat or fat-free is preferred. Learn more about the fat soluble vitamins in raw dairy products.

FOODS TO EAT ON THE KETO DIET You should base the majority of your meals around these foods: Meat: Red meat, steak, ham, sausage, bacon, chicken, and turkey. A SAMPLE KETO MEAL PLAN FOR 1 WEEK. HERE IS A SAMPLE KETOGENIC DIET MEAL PLAN FOR ONE WEEK: MONDAY Breakfast: Bacon, eggs, tomatoes, topped with raw shredded cheese.

TUESDAY Breakfast: Egg, tomato, basil and raw cheese omelet. WEDNESDAY Breakfast: A ketogenic raw milkshake using Whole Raw Milk. THURSDAY Breakfast: Omelet with avocado, salsa, peppers, onion and spices.

FRIDAY Breakfast: Raw whole kefir with peanut butter, and cocoa powder. Vanilla Raw Kefir is also AMAZING Lunch: Beef stir-fry cooked in coconut oil or grass fed raw butter with vegetables.

If you can't handle dairy, don't worry. A dairy-free Keto diet is highly doable. Just get your fat and protein from meat, fish, olive oil, coconut oil Yes, it's entirely possible to follow a ketogenic diet without including dairy products. The ketogenic diet primarily focuses on low-carb, high- The lowest carb options in this category are whole milk ricotta, full-fat cottage cheese, and paneer, with around g in every g. Sour

Yes, it's entirely possible to follow a ketogenic diet without including dairy products. The ketogenic diet primarily focuses on low-carb, high- However, you should also keep in mind that not all forms of dairy are keto friendly. Not all forms of dairy are keto friendly. Photo Credit Low-Carb Dairy Products You Can Enjoy On A Keto Diet · Butter · Hard Cheeses · Soft Cheeses · Whipping Cream · Cream Cheese · Cottage Cheese/: Affordable dairy for keto diets

Reasonable price food deals you find that Afforsable results are plateauing while Affordable dairy for keto diets keto, you may want to take it easy Adfordable the cheese, says April Affordale, RDNfounder of Orange County Nutrition Coaching in Costa Mesa, California. Blue cheese — Whether dieets is roquefort, gorgonzola, stilton, or blue cheese crumbles, this is flavorful low-carb cheese option at grams of carbs per gram serving. Subscribe and get yourself started on a personalised Diet treatment today! The sugar Keatley's talking about comes in the form of lactose; that lactose then breaks down into glucose, which is the sugar your body uses to push you out of ketosisexplains Keatley. Hunter P. For instance, hard cheese raises insulin more than eggs but less than fish and beef.	In addition to Women's Health, her work has appeared in several print and online publications, including The Cut, Tonic, Narratively, Good Housekeeping, Redbook, and DAME. Chocolate drinks — Non-milk varieties may occasionally have a hint of dairy to spruce them up. Before consuming dairy products on the keto diet, be sure to check their macronutrient composition. Foods Snacks Meal plans. Semi-soft cheese — Midway between hard and soft cheese in texture, semi-soft cheeses like mozzarella, monterey jack, feta, and havarti are versatile and widely available in the US. Expert's opinion We believe information about products and services that could benefit people should be made available to consumers to help them make informed decisions about their health care.	If you can't handle dairy, don't worry. A dairy-free Keto diet is highly doable. Just get your fat and protein from meat, fish, olive oil, coconut oil Yes, it's entirely possible to follow a ketogenic diet without including dairy products. The ketogenic diet primarily focuses on low-carb, high- The lowest carb options in this category are whole milk ricotta, full-fat cottage cheese, and paneer, with around g in every g. Sour	There are plenty of keto milk options available, from heavy cream to unsweetened almond milk The Top Seven Keto Dairy Choices · #1: Butter · #2: Ghee · #3: Heavy Whipping Cream · #4: Fermented Yogurts, Greek Yogurt, and Kefir · #5: Sour Cream · #6: Hard Missing	Most people can include cheese, butter, Greek yogurt, and other low carb dairy products on a keto diet without any issues. And there are a wide Missing Absolutely, Pride says. You can totally be dairy-free and do keto. You just need to know which swaps are smart swaps—like unsweetened almond
Dietz Sources and Fact-Checking. However, the majority of the data to date suggests that this prescription Free sample promotion mainly Dietd. Be aware diary most types of milk—including whole milk, half and half, and evaporated milk—contain around 10 grams of lactose per serving. Most low-fat products contain sugar in some form or another, so it is important to be aware of the pitfalls in the dairy area. It is more of a fruity ice cream.	Quick and easy. Most brands, like Horizon organic heavy cream, claim to contain approximately one gram of carbohydrates and five grams of total fat per serving per USDA. All low carb meal plans. Keeping your macros in check is essential for success on a keto diet. Chocolate milk and other flavored milk products — Sugar usually accompanies the added flavorings. Most health-conscious people are aware of this. Of the three macronutrients — protein, carbs, and fat — carbs have been shown to raise blood sugar levels the most, by far.	If you can't handle dairy, don't worry. A dairy-free Keto diet is highly doable. Just get your fat and protein from meat, fish, olive oil, coconut oil Yes, it's entirely possible to follow a ketogenic diet without including dairy products. The ketogenic diet primarily focuses on low-carb, high- The lowest carb options in this category are whole milk ricotta, full-fat cottage cheese, and paneer, with around g in every g. Sour	The lowest carb options in this category are whole milk ricotta, full-fat cottage cheese, and paneer, with around g in every g. Sour High-fat dairy products are allowed on the Keto diet. These include high-fat cheeses and creams of any kind (as long as they do not contain sugar; Stilton with There are plenty of keto milk options available, from heavy cream to unsweetened almond milk	If you can't handle dairy, don't worry. A dairy-free Keto diet is highly doable. Just get your fat and protein from meat, fish, olive oil, coconut oil Yes, it's entirely possible to follow a ketogenic diet without including dairy products. The ketogenic diet primarily focuses on low-carb, high- The lowest carb options in this category are whole milk ricotta, full-fat cottage cheese, and paneer, with around g in every g. Sour
Cheap eatery promotions us on. Affordaable A vor raw milkshake Affordable dairy for keto diets Whole Raw Milk. An 8 oz serving of Affordable dairy for keto diets macadamia milk usually ketp about 50 calories, 1 gram of net carbs, 5 grams of fat, and 1 gram of protein. Condiments: You can use sea salt, pepper, and various healthy herbs and spices. Cheese may be linked to better cognition with age, concluded one observational study.	Lunch: Beef stir-fry cooked in coconut oil or grass fed raw butter with vegetables. Per the USDA , 1 tablespoon tbsp of this cheese, grated, contains 21 calories and packs 1. Then there's coconut cream which is also great for cooking, and cream of coconut, which is loaded with sugar and should be avoided on the keto diet. Like all other keto-friendly milk, check the label before purchasing and ensure the brand you choose has no added sugar or sweeteners. On the ketogenic or keto diet, you are required to eat meals and snacks that are high in fat and low in carbohydrates with moderate protein intake.	If you can't handle dairy, don't worry. A dairy-free Keto diet is highly doable. Just get your fat and protein from meat, fish, olive oil, coconut oil Yes, it's entirely possible to follow a ketogenic diet without including dairy products. The ketogenic diet primarily focuses on low-carb, high- The lowest carb options in this category are whole milk ricotta, full-fat cottage cheese, and paneer, with around g in every g. Sour	Lactose-free milk usually is no better or worse than regular cow's milk, which is not recommended on the keto diet. But you should check the Milk and related dairy products are essential ingredients in many people's diets. Cow's milk is high in lactose, a type of carbohydrate However, you should also keep in mind that not all forms of dairy are keto friendly. Not all forms of dairy are keto friendly. Photo Credit	The Top Seven Keto Dairy Choices · #1: Butter · #2: Ghee · #3: Heavy Whipping Cream · #4: Fermented Yogurts, Greek Yogurt, and Kefir · #5: Sour Cream · #6: Hard However, you should also keep in mind that not all forms of dairy are keto friendly. Not all forms of dairy are keto friendly. Photo Credit What Dairy Products Are Keto-Friendly? · Butter (g for 2 tablespoons) · Muenster cheese (g) · Brie and Camembert cheese (g) · Gouda cheese

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Affordable dairy for keto diets - Absolutely, Pride says. You can totally be dairy-free and do keto. You just need to know which swaps are smart swaps—like unsweetened almond If you can't handle dairy, don't worry. A dairy-free Keto diet is highly doable. Just get your fat and protein from meat, fish, olive oil, coconut oil Yes, it's entirely possible to follow a ketogenic diet without including dairy products. The ketogenic diet primarily focuses on low-carb, high- The lowest carb options in this category are whole milk ricotta, full-fat cottage cheese, and paneer, with around g in every g. Sour

There are plenty of other options available. The key is to choose unsweetened versions to keep the carb count low. Even with the various keto milk options available, there are certain types of milk you should steer clear of while following a keto diet.

The high carb content in these varieties can easily kick you out of ketosis. When considering which milk to include in your diet, always check the net carb count per serving and adjust accordingly to stay within your daily carb intake.

From unsweetened almond milk to full-fat coconut milk, various keto-friendly alternatives are available to satisfy your milk cravings. With careful planning, you can continue to enjoy milk-like beverages while staying in ketosis. It depends on the type of milk.

Traditional dairy milk is high in carbs and should be avoided, but low-carb milk alternatives, like unsweetened almond milk, are suitable choices.

There are several keto milk options, including but not limited to almond milk, coconut milk, and even heavy cream. It depends on the type of milk and your daily carb intake. Remember to factor in the net carbs per serving of your chosen milk. Yes, as long as you choose low-carb milk alternatives and stay within your carb limit.

But you should check the label, as some brands may add sugar to compensate for the lack of lactose. EHproject has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We work mostly with peer-reviewed studies to ensure accurate information. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Nia is a STEM educator, certified personal trainer, fitness instructor, and certified nurses' aid. She received her Bachelor's in Creative Writing and Music Theory from The College of Idaho in at the age of Expert's opinion We believe information about products and services that could benefit people should be made available to consumers to help them make informed decisions about their health care.

November 29, by Nia Stevens, BS. Is Milk Keto? Can I drink milk while on the keto diet? What kind of milk can I drink on keto? How much milk should you drink on keto? Can I drink milk on a low-carb diet? The type of carb present in milk is called lactose milk sugar.

It transforms into the simple sugars galactose and glucose in your digestive system. After then, glucose enters your system and raises your blood sugar levels. Cream, cheese, butter, and yogurt are dairy products manufactured from milk, and their carbohydrate amounts vary greatly.

Including dairy protein in your diet will help you feel satisfied and may even slightly increase your metabolic rate, which will make it simpler to lose weight and keep it off in the long run.

Additionally, diets with more protein and dairy products have promise for promoting muscle growth and fat loss.

The majority of hard and soft cheeses, which have a protein content of 6 to 8 grammes per ounce 30 grammes or 18 to 25 grammes per grammes, are good choices for protein. Which cheese contains the most protein? Parmesan is the winner in this contest because it has an amazing 35 grammes of protein per grammes of cheese.

Greek yoghurt has a decent amount of protein as well, with many brands offering 15 to 18 grammes every gramme 34 cup container. Yogurt and cheese both contain significant amounts of zinc, vitamins B6 and B12, vitamin K2, and vitamin A.

Although some varieties of dairy products have more calcium than others, dairy products are known for being a great source of the mineral. It has been demonstrated that consuming dairy products that are high in calcium lowers the incidence of bone fractures.

Hard cheeses have the highest calcium content, with Parmesan having roughly 1, mg per grammes, Swiss having mg, and cheddar having mg. However, yoghurt and all varieties of cheese still contain respectable levels of this crucial mineral.

Decide which dairy products you want to consume. Calcium is also present in non-dairy foods. Butter, cream, and cheese have all been suggested to be consumed in moderation during the past few decades since they are high in saturated fat, which has been linked to an increased risk of heart disease.

However, the majority of the data to date suggests that this prescription was mainly unnecessary. In reality, high-fat fermented dairy foods like yoghurt and cheese appear to have no discernible effects on heart health and may even lower the chance of developing heart disease.

Conjugated linoleic acid, a naturally occurring trans fat that may enhance cardiovascular risk factors, is also present in full-fat dairy products.

More research is necessary to verify this favourable link, though. There is no doubting the deliciousness of many dairy products, and they can even enhance the flavour of other dishes. For instance, adding butter or a cream sauce to veggies or lean steak will significantly improve the flavour and palatability of your meal.

Cheese is not only tasty, but it may also be incredibly satisfying. Butter is an ideal fat source for the keto diet. Indeed, it contains no carbohydrates and about 11 grams of fat per tablespoon. we recommend buying high-quality butter that is higher in omega-3 fatty acids, an essential and healthy fat for your body and brain.

Cheese gets the green light on the keto diet. Cheeses like Parmesan, one tablespoon of which contains less than one gram of carbohydrates. Even semi-hard cheeses like Swiss, which have less than two grams of carbs per cup of shredded cheese, are keto-friendly. Brie cheese, for example, contains less than one gram of carbohydrates per ounce.

Mascarpone and crème Fraiche are also good options because they give you lots of extra flavor and creaminess for very few carbs. Whole milk has 12 grams of carbs per cup, and low-fat or skim milk has even more. Cream, on the other hand, whipping or whipped is doable on the keto diet.

It is a high-fat, low-carb food, so it can be eaten on the keto diet. A cup of whipped stuff has less than four grams of carbs and just over 43 grams of fat.

Like most store-bought versions, add sugar. To do that, Take heavy whipping cream, a mixing bowl, and a hand mixer, and whisk until the cream becomes fluffy.

Add a pinch of pure vanilla extract for some flavor. Another keto-friendly food is cream cheese. But, at just one gram of carbs per ounce. You can enjoy a bit spread on celery stalks or halved strawberries.

Paneer is a soft Indian cheese and is great for Keto. Plus all the vegetarians out there can prepare their favorite keto recipes using this main ingredient which is a dairy product too!

Sour cream is produced by fermenting regular cream with certain types of lactic acid bacteria. It gives a creamy texture perfect for dips, and sauces and to use as a low-carb dressing for taco soup, for example.

Nutritionally speaking, overdoing it on the whipping or heavy cream is not a wise decision, Beckerman warns. The RD recommends sticking to 1 tablespoon per day. Now if it's whipped cream you're after and not whipping cream, to add to your coffee , due to the mere lack of nutrition, you should aim for the serving size of 2 tablespoon per day, Beckerman says.

But if you're really in the mood for a dollop of whipped cream, it might be best to, uh, whip it up yourself one cup of the whipped stuff has under 4 grams of carbs and just over 43 grams of fat , since most store-bought versions have added sugar.

To do that, all you need is heavy whipping cream, a hand mixer and a mixing bowl, and you whisk until the cream becomes fluffy. Add a pinch of pure vanilla extract for some flavor.

Cream cheese is another keto-friendly food as long as you don't spread it all over a bagel. But, at just 1 gram of carbs per ounce, per the USDA, you can absolutely enjoy a bit spread on celery stalks or halved strawberries, says Jalali—or, if you're feeling creative, you can add it to any sauce to make it a bit creamier and fattier.

All three of the dairy products are grouped together because they have similar carb content—about 11 grams of carbs per cup , per the USDA.

So, these are doable, as long as you keep your carb content in check, says Lakatos so, maybe have half a cup with keto-friendly berries instead of a full cup. There is, however, one hack that many keto dieters use: "A common keto hack for yogurt is to make keto yogurt by mixing one part tangy sour cream—Wallaby Organic European Cultured is my fave—with one part heavy cream," says Jalali.

Absolutely, Pride says. You can totally be dairy-free and do keto. You just need to know which swaps are smart swaps—like unsweetened almond milk for regular ole dairy milk and plant-based yogurts for usual dairy yogurt. Equally as important? Making up for any lost nutrients calcium, protein, potassium that you might've previously been getting by your yogurt, dairy, and cheese consumptions.

For calcium, Pride says to consider sardines, tofu, kale, and fortified almond milk and for potassium, avocados, spinach, salmon, and edamame. And let's not forget about keto's big player: fats. To keep up with those sans-dairy products, go for nuts, avocados, seeds, and plant-based oils.

Now, not to be repetitive or anything, but just to make sure it's clear: You don't need to ditch dairy entirely if you want to do keto. In fact, there are plenty of dairy options that will fit in with your grams-of-carbs-a-day or fewer!

lifestyle, Jalali says. That same cottage cheese, sour cream, and cream cheese mentioned earlier can quickly become non-keto compliant if they have added sugar. Don't let marketing fool you.

Be your own detective when it comes to choosing products, Beckerman warns. Caroline Shannon-Karasik is a writer and mental health advocate based in Pittsburgh, PA. In addition to Women's Health, her work has appeared in several print and online publications, including The Cut, Tonic, Narratively, Good Housekeeping, Redbook, and DAME.

She is currently writing a collection of essays. Alexis Jones is an assistant editor at Women's Health where she writes across several verticals on WomensHealthmag. com , including life, health, sex and love, relationships and fitness, while also contributing to the print magazine.

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