Weekender #189

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😞 Period depression is real (and so is the help).

📣 Keep your remote team dialed in—and fired up.

🚀 15 minutes to smoother designs & killer presentations.

Remember when milk was just…milk?

You poured a cold glass of 2%, dunked your Oreos, and called it a day. Now? You’ve got more “milks” than unread emails. Oat. Soy. Almond. Macadamia. Hemp. Cashew. Coconut. Rice. Pea. (Pea?!)

So with World Milk Day on June 1 and June being National Dairy Month, we figured it’s time to settle the milk debate once and for all:

Is dairy still the best option? Do plant-based milks actually do anything for you? And, what happened to good old 2%?

As a milk-loving girl, I’m going to break down the nutrition facts, pros and cons, and a few gut checks (literally). No food shaming, no fear tactics, just the truth about what you’re sipping.

First, the honest truth: Dairy is still the most nutrient-dense option

If you’re not lactose intolerant or vegan, organic dairy milk is still one of the most complete and efficient ways to get:

• High-quality protein (8g per cup, compared to 1g or less in many alt milks)
• Calcium + vitamin D (essential for bone health)
• Vitamin B12 (harder to get from plant sources)
• Iodine + potassium (key for thyroid and muscle function)

For kids, teens, and anyone with higher nutrient needs, dairy milk covers a lot of ground. It’s the crème de la crème 😉.

Alt-milk breakdown (the simplified, no-BS version)

Again, it feels like there are more milk alternatives than unread Slack messages on a Monday 😵‍💫. But let’s go through the most popular plant-based options, what they do bring to the table, and where they fall short:

Oat Milk

❤️ Why people love it: Creamy, nut-free, blends well in coffee
🥛 Nutrition reality: Low protein, often fortified, but naturally high in carbs
👍 Good for: Lattes, cereal, people with nut allergies

Soy Milk

❤️ Why people love it: High in protein, closest to dairy nutritionally
🥛 Nutrition reality: 7–8g protein per cup, complete amino acid profile
👍 Good for: Vegans, anyone needing a protein boost

Almond Milk

❤️ Why people love it: Light, low-calorie, easy to find
🥛 Nutrition reality: Barely any protein, low nutrient density unless heavily fortified
👍 Good for: Smoothies, light drinks, calorie-conscious folks

Macadamia/Cashew Milk

❤️ Why people love it: Creamy texture, less nutty taste
🥛 Nutrition reality: Low in calories and nutrients unless fortified
👍 Good for: Coffee, baking, people avoiding stronger nut flavors

Hemp Milk

❤️ Why people love it: It contains omega-3s, allergy-friendly
🥛 Nutrition reality: Decent fat content and some protein, but less common
👍 Good for: Plant-based diets looking for healthy fats

Coconut Milk

❤️ Why people love it: Rich flavor, great for cooking
🥛 Nutrition reality: No protein, higher in saturated fat
👍 Good for: Thai curries and baked goods, but not as a daily drink

If dairy doesn’t love you back…

Bloating, cramps, chaos? You’re not alone. Lactose intolerance affects millions, and the symptoms can sneak up on you. The good news is you’ve still got some nutrient-packed options.

• Lactose-free milk (real milk, just without the lactose)
• Hard cheeses & Greek yogurt (lower in lactose)
• Fermented dairy like kefir (easier on the gut)

Still no-go? Soy and pea milk are your best bets nutritionally.

And what about sustainability?

Quick reality check:

• Dairy does have a bigger carbon and water footprint than most plant-based milks.
• Oat and hemp are generally the most sustainable alt-milks.
• Almond milk uses a ton of water (especially in drought-prone regions…hey California girls).
• Coconut milk production can have ethical sourcing concerns depending on the brand.

If environmental impact is a top priority, certain plant-based options may be a better fit. But the best choice is the one that balances your values and your health.

So…which milk is “best”?

If you’re able to digest it and not vegan? Organic dairy milk still comes out on top nutritionally. Especially for kids, athletes, or anyone looking for a solid, complete source of protein and essential vitamins.

If you’re dairy-free or plant-based? Go for soy or pea milk, and check that it’s fortified with calcium, D, and B12.

Oat? Delicious, but high-carb.

Almond? Basically, vitamin water in disguise.

Coconut? Perfect in pina colada, not a meal.

As we toast to World Milk Day this weekend, the best move? Pick a milk that works for your body, not just your barista.

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📚 Read: The Life Impossible by Matt Haig

The Midnight Library author is back—this time with a 72-year-old widow, a mysterious Ibiza estate, and a surreal second act filled with visions, activism, and unexpected joy. A magical realist gem that proves it’s never too late to start over.

📺 Watch: Couples Therapy (S4)

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🎧 Listen: Are You Looking Up by Mk.gee

Dreamy guitar meets deep feels. This vibey track will have you questioning everything (in the best way). Perfect for late-night thinking or soft-focus mornings.

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👉 Take your first step here.

Don’t let the fluff fool you: this 4-year-old Shiba Inu is a mastermind of mischief and charm. Yoshi’s trick count is impressive (20 and counting), but he prefers more *creative* pursuits: sneaking toilet paper for secret shredding sessions, dramatically scratching the furniture for attention, and sprinting through the house like it’s his personal racetrack.

He won’t set paw outside in the rain (a diva through and through), but give him fresh snow and he’ll spend hours joyfully face-planted in it.

🐾 Got a cute fur baby? Submit them to be our pet of the week in an upcoming issue.

• Orora Packaging Solutions is hiring for an Account Executive (Hybrid).
• Great Gums is hiring for a Vice President Marketing/Brand (Sonoma, CA).
• That’s it. is hiring for a Social Media Manager (Los Angeles, CA).
• Future Electronics is hiring for a Strategic Account Manager (Detroit, MI).
• CONMED Corporation is hiring for a Human Resources Coordinator (Largo, FL).

⭐ View more jobs here >

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