Made Serious Changes Seeing Little Results...
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Ok here is a question: So everyone is saying calorie deficit and I don't really know much I'm learning as I go but Ive always heard you have to burn more than you consume but then you also hear that if you eat to few calories its bad for you and won't do any good either. Guess I'm just kind of confused.
Yes, eating too little is also not good for you. Yes, you'll lose weight eating too little, but it's not good for your body, and many people find it's not sustainable. The whole "if you don't eat enough your body will hold on to fat" thing is not true. You just can't get proper nutrients from a very low calorie diet.
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I understand your frustration. I've hit a plateau and it's driving me crazy. Again, patience is the key as they say. I wanted to mention that our stories are very similar. I started Paleo about 2 months ago and immediately noticed how much better I felt. Like you, I ate a LOT of carbs. I also ate a ton of processed food, bread and cheese, etc. Basically I was doing everything wrong. I despised fruit and vegetables. I'd eat a tiny weight watchers pizza for dinner and call it a night. I did join the gym (again) but this time my diet was in line so I saw results right away. Although my weight loss didn't "track" properly on MFP (user error on how in input my weight as I lost), I have lost 11 pounds so far. HOWEVER, I have hit a plateau for the last couple of weeks and it's driving me crazy. I'm 6 pounds away from my goal weight.
I've read all the comments and yes patience is key but that's sometimes easier said than done. My suggestion would be to research HIIT Training and Tabata workouts. If you ramp up your exercise and introduce new activities you are likely to jump start weight loss. Everything I have read says that High Intensity Interval Training (HIIT) and Tabata are designed to blast calorie and fat burning. The theory is that moderate exercise won't do much for fat blasting and weight loss...that aerobic exercise is awesome for your overall health and well being but anaerobic exerices is where you get results when other methods seem ineffective. I'm waiting on a foot injury (tendonitis) to heal and then I'm going to introduce HIIT and Tabata into my exercise routine. As far as the cost of grocieries, I feel your pain, friend. I don't buy organic. I just buy good produce and wash any pesticides off. It may not be the ideal way of doing things, but unless you are financially well off, it's just too costly to buy everything organic. Many groceries stores are making available chicken, beef, turkey and pork that are not necessarily labeled "organic" but are healthier than the regular stock. The cost is only slightly higher I have found (less than a dollar per item). Look for meat that is antibiotic and steroid free, rather than stamped organic. Fresh fruits and veggies are great for you regardless of organic or not. Do what you can within your means. Sometimes Paleo has to be tweaked to be a viable option for the average person. Don't lose heart. You're doing great things by changing your lifestyle and you must be encouraged by the fact that you feel healthier and more vital. Whatever you do, don't give up. Read everything you can out there on different methods to get maximum results. It's all science and math. Barring a medical condition, you should have no problem finding the right combination to make this work for you. Keep up posted on as you progress. I think you've got this!
Wow this is wonderful, and encouraging thank you!0 -
I was in a very similar position as you not too long ago, I ate very cleanly most of the time (I had moments of weakness every now and then) and maintained a consistent level of exercise. I initially saw results and then plateaued. What made the difference for me was switching to HIIT. When I started doing high intensity workouts everything started to change. Patience is also a virtue when it comes to things like this, especially if you're mainly relying on just controlling your eating to lose weight.
No matter what anyone else says it's great that you've started to feel healthier and happier already and I wish you all the luck in the world going forward!0 -
I_Will_End_You wrote: »Ok here is a question: So everyone is saying calorie deficit and I don't really know much I'm learning as I go but Ive always heard you have to burn more than you consume but then you also hear that if you eat to few calories its bad for you and won't do any good either. Guess I'm just kind of confused.
Yes, eating too little is also not good for you. Yes, you'll lose weight eating too little, but it's not good for your body, and many people find it's not sustainable. The whole "if you don't eat enough your body will hold on to fat" thing is not true. You just can't get proper nutrients from a very low calorie diet.
In addition to this, eating too little and/or trying to increase activity (many people do, I don't remember if you posted you started working out or not) can increase stress on your body. This increases cortisol levels, which can cause water retention. This won't prevent fat loss, but it may mask it by causing the scale to stay the same. For example, if you lose a pound a week for for weeks, but the increase in stress causes you to retain 5lbs of water, after a month, you'll think you gained a pound. Some people at that point will give up, but if you keep going, the fat loss will start to outpace the water gain.
Keep doing what you're doing, but make sure what you are doing is going to work for you. I found that restriction just led to binges for *me*. I'd deny myself all sorts of food, think about all the stuff I couldn't have all the time, obsess, and then buy everything and eat it all in one sitting. Clearly, not everyone will have that problem (nor that extreme), but don't view having an occasional treat as a failure of your "diet".
Our minds seem to be our biggest opponent in weight loss. Don't beat yourself up, and if you find what you're currently doing isn't sustainable, look into what you can change to make your overall diet be healthy (aka, keep you satiated and gets you to the goals you want) but also be sustainable for you. And try to avoid the guilt if you can.0 -
I was in a very similar position as you not too long ago, I ate very cleanly most of the time (I had moments of weakness every now and then) and maintained a consistent level of exercise. I initially saw results and then plateaued. What made the difference for me was switching to HIIT. When I started doing high intensity workouts everything started to change. Patience is also a virtue when it comes to things like this, especially if you're mainly relying on just controlling your eating to lose weight.
No matter what anyone else says it's great that you've started to feel healthier and happier already and I wish you all the luck in the world going forward!
Thank you very much I really appreciate that and everyones advice. Really I've just been focusing on eating the right things just purely for not polluting my body, yes I am overweight but my main focus is just eating to live not living to eat and to live the best life I can. I don't want to get caught up on diets and just losing weight because "diets" don't work and its lifestyle changes and if you just dwell on losing weight when you get discouraged you can fall back into bad habits. SO I feel like I'm doing the right thing and I really do FEEL like I am doing the right thing my body, mind, everything feels great. I do need to lose some weight though to really feel my best and thats where all this comes into play and I really do appreciate everyones comments!0 -
I_Will_End_You wrote: »Ok here is a question: So everyone is saying calorie deficit and I don't really know much I'm learning as I go but Ive always heard you have to burn more than you consume but then you also hear that if you eat to few calories its bad for you and won't do any good either. Guess I'm just kind of confused.
Yes, eating too little is also not good for you. Yes, you'll lose weight eating too little, but it's not good for your body, and many people find it's not sustainable. The whole "if you don't eat enough your body will hold on to fat" thing is not true. You just can't get proper nutrients from a very low calorie diet.
In addition to this, eating too little and/or trying to increase activity (many people do, I don't remember if you posted you started working out or not) can increase stress on your body. This increases cortisol levels, which can cause water retention. This won't prevent fat loss, but it may mask it by causing the scale to stay the same. For example, if you lose a pound a week for for weeks, but the increase in stress causes you to retain 5lbs of water, after a month, you'll think you gained a pound. Some people at that point will give up, but if you keep going, the fat loss will start to outpace the water gain.
Keep doing what you're doing, but make sure what you are doing is going to work for you. I found that restriction just led to binges for *me*. I'd deny myself all sorts of food, think about all the stuff I couldn't have all the time, obsess, and then buy everything and eat it all in one sitting. Clearly, not everyone will have that problem (nor that extreme), but don't view having an occasional treat as a failure of your "diet".
Our minds seem to be our biggest opponent in weight loss. Don't beat yourself up, and if you find what you're currently doing isn't sustainable, look into what you can change to make your overall diet be healthy (aka, keep you satiated and gets you to the goals you want) but also be sustainable for you. And try to avoid the guilt if you can.
This is very interesting, I'm learning so much thank you.0 -
As everyone has said, a caloric deficit is all that's needed for fat loss. The changes you have made will do a lot to help with overall health, mood, and energy levels. These are great, but you will have to determine the most amount of calories you can eat and still lose weight to see results on the scale. I say most because you don't want to start out in too much of a deficit. It can and mostly will hinder you in the long run.0
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I was in a very similar position as you not too long ago, I ate very cleanly most of the time (I had moments of weakness every now and then) and maintained a consistent level of exercise. I initially saw results and then plateaued. What made the difference for me was switching to HIIT. When I started doing high intensity workouts everything started to change. Patience is also a virtue when it comes to things like this, especially if you're mainly relying on just controlling your eating to lose weight.
No matter what anyone else says it's great that you've started to feel healthier and happier already and I wish you all the luck in the world going forward!
Thank you very much I really appreciate that and everyones advice. Really I've just been focusing on eating the right things just purely for not polluting my body, yes I am overweight but my main focus is just eating to live not living to eat and to live the best life I can. I don't want to get caught up on diets and just losing weight because "diets" don't work and its lifestyle changes and if you just dwell on losing weight when you get discouraged you can fall back into bad habits. SO I feel like I'm doing the right thing and I really do FEEL like I am doing the right thing my body, mind, everything feels great. I do need to lose some weight though to really feel my best and thats where all this comes into play and I really do appreciate everyones comments!
I just want to say major kudos for doing. It's totally awesome that you've taken steps to clean up your diet and the fact that you feel better for having done it is proof positive that it was the right thing for you. Some may say paleo or clean eating isn't necessary but it's obviously what's best for you as an individual so good for you!
Also, I want to say that I think you're doing this the right way. You didn't decide you want to go on a diet, search for one online and pick the latest fad. You said, "You know what, I don't feel good so I'm gonna clean up my diet to feel better." Now you're saying, "I feel awesome now so I want to take the next step and start losing weight. What do I need to do to make that happen? Measure more carefully? Ok, I can do that."
Next you'll be saying "I think I'll take the next step and add some HIIT and weight lifting into my routine because of what it can do for my health."
The fact that you're doing it for your health is key. Also, the way you're just taking steps in the right direction one step at a time is perfect. Too many people say, "Monday, I'm gonna eat right and go crazy at the gym and become a superfit body specimen" and then turn around and burn out after 3 days.
The way you're making these lifestyle changes, I don't think you'll be burning out or giving up any time soon.
Rock on.0 -
I am the same height as you but a lot older. In the summer when I started, I was on 1260 calories a day and stayed at 185lb for ages. I stuck religiously to it and ate like you did. I couldn't understand why I wasn't losing weight for weeks on end (I have a very strenuous job as well). Then suddenly, the weight suddenly started to drop off me. I am now 165lb. I think it is patience. I feel loads better as well. Good luck.0
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opalsqueak007 wrote: »I am the same height as you but a lot older. In the summer when I started, I was on 1260 calories a day and stayed at 185lb for ages. I stuck religiously to it and ate like you did. I couldn't understand why I wasn't losing weight for weeks on end (I have a very strenuous job as well). Then suddenly, the weight suddenly started to drop off me. I am now 165lb. I think it is patience. I feel loads better as well. Good luck.
Wow thank you! Very encouraging, thats basically what I am going to do just tweak things and add more exercise and just be patient.0 -
I do log everything on fit pal, I measure everything, on myfitpal I have it set for 1260 calories a day I think I've only gone over maybe 2 times in 5 weeks and by under 100 calories. I also drink a TON of water.
Measure or weigh? Cups can be inaccurate. What a manufacturer says should be a cup for a serving may come out to 1 1/4 cups when you weigh it on a food scale.
Even still, that would hardly make a difference if she's only eating 1260 calories a day... Even if she was wrong by a few hundred calories and was actually eating 1600-1700 a day, she should still be losing weight.0 -
jesiann2014 wrote: »"You're wasting money and effort on the wrong stuff."
I disagree with this statement. You have made some very positive changes for your health. You state that you feel so much better, healthier, more energy. So no, you aren't wasting anything. But you may be eating more that you think you are...
I agree wholeheartedly. Eating nutrient rich foods is healthy and will benefit you down the road... health is the most valuable asset we have and trading junk food for food with nutrients is always great choice to make. However, as others have mentioned if you are in a calorie deficit and have been for 5 weeks and your still not losing you probably should see a doctor. I eat 1200 calories (or a little over) and I lose weight (I'm also much shorter and less active than you are).
I will just throw this out there. Are you monitoring your macros? Protein, Carbs, Fats? Some people find reducing the Carbs and increasing healthy fats/protein (and keeping the calories the same) gives them better results. It can be done with simple changes like eating a handful of pecans instead of a piece of fruit at breakfast etc.
Ask your doctor to do a full blood panel, plus check your thyroid (full T panel not just the basics), hormone levels, and vitamin levels. Its a good idea to do this anyway since your focused on improving your health. It can't hurt!
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I have gotten checked within the past year and no major problems that came up, but I also didn't express my concern with weight loss at that point so probably a good idea regardless like you said. I do watch Protein, Carbs, and Fats. I actually follow that more, then I look at calorie consumption to make sure I'm were I'm supposed to be. I try to make sure that my pie graph is equal it is harder for me to eat protein so that is my main focus every day is how to incorporate the right amount of protein since it is the hardest thing for me to eat.independant2406 wrote: »jesiann2014 wrote: »"You're wasting money and effort on the wrong stuff."
I disagree with this statement. You have made some very positive changes for your health. You state that you feel so much better, healthier, more energy. So no, you aren't wasting anything. But you may be eating more that you think you are...
I agree wholeheartedly. Eating nutrient rich foods is healthy and will benefit you down the road... health is the most valuable asset we have and trading junk food for food with nutrients is always great choice to make. However, as others have mentioned if you are in a calorie deficit and have been for 5 weeks and your still not losing you probably should see a doctor. I eat 1200 calories (or a little over) and I lose weight (I'm also much shorter and less active than you are).
I will just throw this out there. Are you monitoring your macros? Protein, Carbs, Fats? Some people find reducing the Carbs and increasing healthy fats/protein (and keeping the calories the same) gives them better results. It can be done with simple changes like eating a handful of pecans instead of a piece of fruit at breakfast etc.
Ask your doctor to do a full blood panel, plus check your thyroid (full T panel not just the basics), hormone levels, and vitamin levels. Its a good idea to do this anyway since your focused on improving your health. It can't hurt!0 -
You're eating more than you think you're eating.
Eating organic/Paleo/like a caveman/like a rabbit/like an anything is not necessary (and often not sustainable) for weight loss. I'm a lacto-ovo vegetarian. I became overweight while eating primarily vegetables. I have lost the weight without changing what I was eating, just how much and how often (oh and I drink less beer. that has helped too).
Open your diary and we can help tell you what's off. Many MFP entries are inaccurate. Many foods HAVE to be weighed (or else you will be VERY far off with calories), like gooey nut butters, nuts, anything that is hard to level off in a measuring cup. High-calorie produce, like avocados, can vary greatly. Even the good old fashioned banana can vary from 70-120 calories.0 -
britishbroccoli wrote: »You're eating more than you think you're eating.
Eating organic/Paleo/like a caveman/like a rabbit/like an anything is not necessary (and often not sustainable) for weight loss. I'm a lacto-ovo vegetarian. I became overweight while eating primarily vegetables. I have lost the weight without changing what I was eating, just how much and how often (oh and I drink less beer. that has helped too).
Open your diary and we can help tell you what's off. Many MFP entries are inaccurate. Many foods HAVE to be weighed (or else you will be VERY far off with calories), like gooey nut butters, nuts, anything that is hard to level off in a measuring cup. High-calorie produce, like avocados, can vary greatly. Even the good old fashioned banana can vary from 70-120 calories.
This is great thank you. I think through all this I have decided that maybe I am consuming to much, I really try to be careful and measure but I haven't used a scale yet, which from what I have gathered today is going to be my next step. You mentioned how often you eat?, what is the correct answer to how often you are supposed to eat. So many resources say different things.0 -
britishbroccoli wrote: »You're eating more than you think you're eating.
Eating organic/Paleo/like a caveman/like a rabbit/like an anything is not necessary (and often not sustainable) for weight loss. I'm a lacto-ovo vegetarian. I became overweight while eating primarily vegetables. I have lost the weight without changing what I was eating, just how much and how often (oh and I drink less beer. that has helped too).
Open your diary and we can help tell you what's off. Many MFP entries are inaccurate. Many foods HAVE to be weighed (or else you will be VERY far off with calories), like gooey nut butters, nuts, anything that is hard to level off in a measuring cup. High-calorie produce, like avocados, can vary greatly. Even the good old fashioned banana can vary from 70-120 calories.
This is great thank you. I think through all this I have decided that maybe I am consuming to much, I really try to be careful and measure but I haven't used a scale yet, which from what I have gathered today is going to be my next step. You mentioned how often you eat?, what is the correct answer to how often you are supposed to eat. So many resources say different things.
When I say that I changed how often I was eating, I mean that, before, I would snack on baby carrots dipped in ranch all day. I was a grazer. I could mindlessly tuck away a lot of food. Meal timing doesn't have any impact on weight loss. If your goal is to eat 1,400 calories, it does not matter how you break up those calories. That comes down to personal preference. For me personally, I like having a bigger meal at dinner time. My breakdown:
Breakfast (7 am): 100-250 calories
Lunch (11 am): 450-600 calories
Dinner (5 pm): 600-1,000 calories
Snack (10 am or 3 pm): 100-200 calories
Right now my goal is 1,730 calories a day to lose .5 lb/week. I usually earn an extra 200-600 calories in exercise and add it to my evening. Some days I go for bagels and have a relatively large breakfast, so I trim off some of my dinner. Some weekends I go to beer festivals, so I skip breakfast and snack and have a small lunch.0 -
You might want to give it a full two months before going to see a doctor for blood work. It's not clear but in your OP you mention having moved to the Outer Banks (how recently?) where outdooor activity is easy (compared to where you were before?) -- so if you had a big enough jump in activity, even walking and yoga, at the start of this four or five weeks, that could have led to some water retention, masking some fat loss, and then, depending on where you are in your monthly cycle, that could account for another week or two of additional water retention. If that's combined with a little underestimating of calories based on measuring nutrient-dense solid foods by volume rather than weight, a month is not long enough to panic over "little to no" movement on the scale. (And which is it, little or no? If you've lost two or three pounds, that's not so bad in a month.)
Also you mention looking for an organic replacement for your coffee creamer. In the meantime, you are logging the creamer (and measuring it, if it's not individual-serving containers), right? (I just use milk, half-and-half, or unsweetened nondairy "milks" because I don't like sweet coffee, but if you do, why not just organic milk and organic sugar or honey? -- uggh, it makes me nearly gag just thinking about honey in coffee; I really can't stand it sweet -- why doesn't the world understand that coffee is supposed to be bitter?!!! I can tell the cashier three or four times at McDonalds that I want no flavor, no sugar, no syrup, no sweetener of any kind in my iced coffee, but about 80% of the time they give me a sweetened iced coffee. I have to wait near the coffee-making apparatus and try to guess which drink is mine, so I can reinforce the request with the person making the drink.
-- OK, rant over. 0 -
You've only been doing this five weeks?
I am in early stages of MFP as well (10 weeks or so), and I noticed that for the first few weeks I had the same effect: I feel great, but nothing on the scale. The more often I weighed myself the more I noticed huge fluctuations (like 4 lbs), making it look like I had no change. By my second month I was noticing the average of the fluctuations was going down.
Stick with it. Especially if it makes you feel better.0 -
I can pretty much promise you that if you're not losing any weight, you're eating more than 1260 calories...well over. Either that or you have a medical condition or allergy that you need to get checked out...but 9x10, people are just consuming more than they think they are.
You might also want to look at you expectations...have you really lost no weight whatsoever or has it just been minimal and slow..because if it's the later then congratulations...that's how weight loss generally works...very slowly. Over time (way longer than 4-5 weeks...really, that's nothing in the grand scheme) most people average out to around 1 Lb per week...but this can also be masked on the scale with natural fluctuations...so then there's that.
Have patience, make sure you're being accurate in your logging, keep rocking your nutrition and fitness...and have patience...patience...patience.
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A note on financials/organic - You might want to look around for a CSA/Farm Box program in your area and someone to split it with. This is where you pay a set amount and get a box of fresh organic local produce every week (or however often). They can still be a bit expensive but the farms often load up the boxes and they're great for sharing with a friend. I did that for a couple of years and it was the healthiest I've ever been able to afford to eat.0
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britishbroccoli wrote: »britishbroccoli wrote: »You're eating more than you think you're eating.
Eating organic/Paleo/like a caveman/like a rabbit/like an anything is not necessary (and often not sustainable) for weight loss. I'm a lacto-ovo vegetarian. I became overweight while eating primarily vegetables. I have lost the weight without changing what I was eating, just how much and how often (oh and I drink less beer. that has helped too).
Open your diary and we can help tell you what's off. Many MFP entries are inaccurate. Many foods HAVE to be weighed (or else you will be VERY far off with calories), like gooey nut butters, nuts, anything that is hard to level off in a measuring cup. High-calorie produce, like avocados, can vary greatly. Even the good old fashioned banana can vary from 70-120 calories.
This is great thank you. I think through all this I have decided that maybe I am consuming to much, I really try to be careful and measure but I haven't used a scale yet, which from what I have gathered today is going to be my next step. You mentioned how often you eat?, what is the correct answer to how often you are supposed to eat. So many resources say different things.
When I say that I changed how often I was eating, I mean that, before, I would snack on baby carrots dipped in ranch all day. I was a grazer. I could mindlessly tuck away a lot of food. Meal timing doesn't have any impact on weight loss. If your goal is to eat 1,400 calories, it does not matter how you break up those calories. That comes down to personal preference. For me personally, I like having a bigger meal at dinner time. My breakdown:
Breakfast (7 am): 100-250 calories
Lunch (11 am): 450-600 calories
Dinner (5 pm): 600-1,000 calories
Snack (10 am or 3 pm): 100-200 calories
Right now my goal is 1,730 calories a day to lose .5 lb/week. I usually earn an extra 200-600 calories in exercise and add it to my evening. Some days I go for bagels and have a relatively large breakfast, so I trim off some of my dinner. Some weekends I go to beer festivals, so I skip breakfast and snack and have a small lunch.
You're like my twin! I love big dinners and prefer to have a snack afterwords too. Pescetarian. And yes, drinking all the beer is a tricky thing. We are headed to Untapped (a beer and music festival) this weekend and I'm totally stoked!
OP, this is great advice. When I started using a scale, I was really surprised how much a difference it made. Especially with those calorie dense items. I think this will really help you get a handle on what you actual intake is.
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The past 4 weeks almost 5 I have completely changed my diet, which has not been easy. I read and watch a bunch of things on what the wrong food can do to your body and made a change right then and there. I was so tired, sick , moody, ect. I realized it was the stuff I was putting in my body. I now try to only shop in the produce section, get organic when possible, limiting packaged and processed items. This is a HUGE change for me I was always a carb person, I didn't even like vegetables really at all, but since this change I'm addicted to the way I feel I have energy all day and I feel great. MY new hobby is finding paleo and clean eating recipes off pinterest, i love food prepping for the next day, recording my food intake and making up a routine for myself. I feel like I'm really starting to do everything right but see little to no change on the scale.
A little background on myself I like in the outer banks nc, an active lifestyle is fairly easy I walk to work every day which is about 3 miles a day 5 days a week, yoga classes 1 to 2 days, a 2 to 3 days I can squeeze a jog in there as well, but a grocery store is 30 minutes away, WAY over price especially organic, and especially when you try and eat fresh and are going to the store 1 to 2 times a week. I moved here on an internship so I'm not making any money but I'm trying my best to keep up a healthy routine as best I can.
So my question is I feel as though I have made the biggest life change that I have ever made, and it is a work in progress still trying to go totally clean and paleo but just trying to switch things out gradually, but even though I will never go back just purely based on how I feel now, it would be nice to get a weight loss perk out of this as well, I for sure need it and that is not happening. Anything I'm doing wrong or need to be doing? Im sure it is just more exercise but hey thought I would give it a shot and ask.
cotybadge I think you are well on the road to success. Three months ago I started to eat better and for the next 60 days did not lose a pound and was cutting down on the carbs all of the time. But I did lose an inch on my belt and was feeling stronger. Finally I cut out everything that had added sugar as well as apples and other fruit then I started to drop some pounds. It is the carbs that do me in.
Keep up the hard work and your body will tell you what to take away or to add food wise.
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Considering I asked yesterday how much weight she's lost and she didn't answer, I'm thinking that's the answer.cwolfman13 wrote: »You might also want to look at you expectations...have you really lost no weight whatsoever or has it just been minimal and slow..because if it's the later then congratulations...that's how weight loss generally works...very slowly. Over time (way longer than 4-5 weeks...really, that's nothing in the grand scheme) most people average out to around 1 Lb per week...but this can also be masked on the scale with natural fluctuations...so then there's that.
Have patience, make sure you're being accurate in your logging, keep rocking your nutrition and fitness...and have patience...patience...patience.
But when you eat only organic produce for a month, it is going to feel like you've earned double-digit losses, because it's so strict.
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I've found that soy or almond milk tastes good in coffee. As I like my coffee to be very watered down, I add a 1/2 cup of unsweetened almond milk--which at 15 calories per 1/2 cup is less than most creamer packs.Yes for sure I agree I'm trying to find a organic homemade solution to my coffee creamer so I can get some nutrients from it and no processed junk but haven't found the best solution yet.
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