healthy vegan, breakfast, lunch and dinner recipes

What is healthy food, and what’s unhealthy food, varies depending on who you listen to and based on what you read, but the science is clear, a diet that is low in fat, that limits or eliminates dairy, oils, alcohol, processed foods, sugar, flours, fish, meat, and chicken, is what will benefit and heal your body, keep you slim, and protect you from diseases and illness.

So, now you know what not to eat, you may ask, what should I eat? Below are 14 low-fat, plant-based, vegan meal ideas for breakfast, lunch, and dinner. Watch the video below to learn why I don’t use oil, how to sauté foods without oil, which foods are better than others, and why. Then print out the recipes and meal ideas below.

Breakfast options:

  1. Tofu scrambled eggs with onions, red bell pepper slices, cilantro, hot sauce served with a side of baked potatoes. Omit the oil in this recipe:
  2. Fruit smoothie with unsweetened almond milk and one or more frozen bananas
  3. Oat groats soaked overnight and cooked the following day in water. After the oats are cooked and ready to eat, add 1 cup of cooked oat groats, 1 cup of frozen blueberries, ¼ teaspoon of cinnamon, and a splash of fresh lemon juice. Stir with spoon.
  4. Fruit salad with mixed greens, apple, nectarine, sliced red bell pepper, beans, topped with 1-2 teaspoons of balsamic vinegar and some chopped walnuts

Lunch options:

  1. Buddha bowl with quinoa, salad greens, baked diced sweet potato, chickpeas, avocado. Drizzle tahini dressing on top.
  2. Southwest salad with black beans, corn, rice, red onions, cilantro, sliced red peppers, hot sauce and a dollop of guacamole.
  3. Black bean soup with red onions, black beans, green chilies, hot sauce, cilantro
  4. Vegetable soup. Use any combination of beans, cabbage, spinach, carrots, potatoes, zucchini, green beans, broccoli, corn, peas, tomatoes, herbs, spices, peppers.

Snack options:

  1. Sugar snap peas alone or with homemade hummus (garbanzo beans, garlic, lemon juice, herbs)
  2. Celery with nut butter

Dinner options:

  1. Spaghetti zoodles with tomato sauce: Zucchini noodles with marinara sauce
  2. Spaghetti sauce puttanesca. Omit the oil and use coconut aminos instead of sugar. Recipe:
  3. Tofu and broccoli stir fry with green onions, slivered yellow onions, sugar snap peas, bok choy, napa cabbage, with coconut aminos
  4. Stuffed Sweet Potatoes: Baked sweet potatoes filled with black beans, red onions. Top with cilantro, hot sauce, sliced red bell peppers, guacamole

Limiting fat is essential to weight loss, heart health, and blood sugar control, which is one of the many reasons why I no longer eat fish, oil, meat, chicken, and processed foods. When people also give up dairy, they lose excess weight, have better digestion, their skin clears up, and their autoimmune diseases go away. If you would like to learn more, and transition to a low-fat, plant-based diet, order The High-Five Diet book by clicking on the image below:

Reverse lupus, autoimmune conditions: diabetes 1.5, EM, Raynaud’s, Long-COVID

Diseases and autoimmune conditions can often be reversed by changing one’s lifestyle, like exercising, being a healthy weight, reducing stress and eating a diet of primarily plant-based foods.

Doctors are taught very little about nutrition in school, so they either give no nutrition counseling, or incorrect nutrition information to their patients, which makes their patents sicker. That’s what happened to me.

After being diagnosed as a Type-1.5 diabetic in my 30’s, I followed the insulin and diet protocol my doctor gave me. I was eating skinless chicken breasts and fish. I reduced my carbohydrate intake from fruits and grains. I ate more fats, like avocado, and nuts, which made me more insulin resistant; and I ended up with two additional autoimmune conditions: erythromelalgia and Raynaud’s.

I decided to do the unthinkable, I decided to do the exact opposite of what my doctor recommended. I started eating more fruit, potatoes, and grains. I stopped eating chicken, pork, beef and fish. I reduced the total amount of protein I ate every day. I added more cardio and I stopped taking insulin to see if my remaining working beta cells would use the limited amount of insulin I was producing, efficiently.

To my surprise, my insulin sensitivity improved. The painful burning symptoms of erythromelalgia went away. The swelling in my fingers and toes from Raynaud’s went away completely. My stomach bloating was no longer a daily occurrence, and I lost the excess bodyfat I had struggled to lose for 20 years.

If you stop eating inflammatory foods like animal foods, and dairy, and replace them with alkalizing foods like greens, beans, fruit and vegetables, your body becomes more efficient at burning fat, managing blood sugars, and gets to work at healing you. By revamping your diet, it’s possible to reverse conditions, such as cancer, Type-1.5 diabetes, lupus, EM, Raynaud’s, Long-haul COVID, acne and other skin conditions, multiple sclerosis, and many others.

This weight loss and wellness system eliminates dairy, limits processed foods, with a focus on plants and nutrients. I’ve combined my training background, my clients successes, along with the best plant-based diet programs, into one book, so you have everything you need to lose bodyfat and regain your health.

Order your copy of the High-Five Diet to read my story, try my recipes, and starting using nutrition as a preventative measure, and to reverse the medical conditions that impair your life.

Can autoimmune conditions be reversed or cured with dietary changes? Most diseases and autoimmune conditions can be reversed by eliminating foods that make us sick, like dairy, meat, chicken, eggs and fish, which are highly acidic, full of hormones, saturated fat and bacteria. Can Cancer be cured with diet? Yes, you can reverse cancer, by avoiding all animal foods, which trigger cancer, and eating vegetables, fruits, and greens. Can diabetes be cured with diet? You can reverse Type-2 diabetes and obesity, and possibly even Type 1.5 diabetes which dietary changes, by reducing excess protein and fat. Can long COVID be cured with diet? You can get rid of long-COVID by avoiding foods, like dairy which contain pus, estrogens and too much calcium, that prevent your body from healing. Can lupus be reversed? You can reverse lupus by going vegan, by adding omega 3 seeds like chia and ground flax, upping your water intake, and eating raw greens and raw vegetables. Most medical conditions can be reversed, or, at least lessened, by getting rid of the toxic “foods,” like alcohol, animal flesh, dairy, and eating an abundance of plants instead.

Steps & Strength cardio workout (walking + leg workout)

If you want to meet your goal of getting in a certain number of steps per day, and want to get your legs and glutes (the butt muscles) stronger, but don’t have the time to do both, this exercise routine tackles both goals.

Below is a low-impact cardiovascular walking-strength workout. We are getting our steps in, by marching for 30 seconds in between strengthening lower body sets. I enjoy walking, getting my heartrate up, without jumping or putting too much pressure on my joints, and making my muscles work, so I combined these elements into one 25-minute workout.

I’ve coined this exercise session a steps and strength workout. It’s cardio with walking and bodyweight muscle-building exercises, that targets the lower body.

Steps & lower body strength exercises, in order:

  • Warm up by marching in place
  • Squat with a calf raise, squat, sidestep, repeat. March in place for 30 seconds.
  • Lateral walks. March in place for 30 seconds.
  • Bridge plus two marches. Walk in place for 30 seconds.
  • Double-leg deadlift, step, repeat. March in place for 30 seconds.
  • Static lunches with a toe tap. March in place for 30 seconds.
  • Side-step with a bent knee leg lift. March in place for 30 seconds.
  • Plie squat with raising one foot to the opposite calf. March in place for 30 seconds.
  • Cool down stretch

Play the YouTube video to start this workout:

Dr. Fuhrman’s protein powder review

Review of: Dr. Fuhrman Pro-Boost Superfood Powder Dietary Supplement

Dr. Fuhrman sells a certified organic, vegan protein powder with exceptional ingredients from mushrooms, fruit and vegetables. The protein comes from peas, hemp seeds, flax seeds, chia seeds and pumpkin. The name of Dr. Fuhrman’s protein powder is Pro-Boost Superfood Powder Dietary Supplement.

His protein powder is low in calories at 1.5 grams of fat, with just two grams of net carbohydrates. The price is good at $57.99 for 60 servings, which ends up being about 97 cents per serving. The downside it that a serving only contains 10 grams of protein. Most protein powders contain 15-20 grams of protein per serving. If you want to consume 20 grams of this protein powder per day, the cost is on the steeper end at almost $2 per serving.

Because of the unique flavors of this protein powder, possibly due to the mushrooms, it doesn’t go well with chocolate, and many types of fruits. The only fruit that seems to pair well with this protein powder is a banana if you’re making a traditional fruit smoothie. If you’re making a green smoothie, then it goes well with banana and one of the following fruits: pineapple, apple, and green grapes (I’ll be sharing my green smoothie recipes for nutrition repair soon).

Although the protein powder thickens up well after blending, the grassy and musty flavors come through, if you’re using water as your liquid. You definitely want to use a vegan milk, like almond milk, when using this protein powder.

It’s also not a protein powder you want to drink without fruit, because the result is a thin and chalky beverage. While it’s not a delicious protein powder, it’s not terrible, and it’s delightful with two bananas, one cup of almond milk, and one serving of Dr. Fuhrman Pro-Boost Superfood Powder Dietary Supplement. If I double up the protein powder to get 20 grams of powdered protein, the smoothie has an odd flavor to it, and then I’d have to add two more bananas and more almond milk, the fat content would be a bit high, and with four bananas, that would be excessive.


If you purchase Dr. Fuhrman’s protein powder, use the recipe below for a delicious tasting smoothie:

  • 2 large frozen bananas, broken into 1-inch chunks
  • 1 cup refrigerated almond milk, unsweetened
  • 2 scoops protein powder (one serving size)

Place bananas, vegan milk, and one serving of protein powder (2 small scoops) in a small blender cup and blend until incorporated. Mix with either 2 tsp hemp seeds or 1 T whole chia seeds. I put the seeds in at the end because I don’t want to blend them, which muddies the taste of the smoothie. The addition of the seeds after the smoothie is blended, gives it a slight crunch. You can sip it or, slurp it off a large spoon, like I do.

Recipe nutritional information:

401 calories, 16 grams protein, 59 grams net carbohydrates, 9 grams fat (includes 1 T chia seeds)

To order to this protein powder, go to

Frog Pump Workout (strengthen & lift the butt)

Do you have a saggy butt? Do you want to lift, tone, and strengthen your butt? This quick glute workout targets the upper and lower glutes (the butt) with one exercise: the frog pump.

The warm-up is getting into a bridge position, onto your back. Press your heels together and let your knees go out to the sides. Bring your feet close to your butt and bridge up and down with just bodyweight.

In the video, I show if I bring my feet too close to my butt, I cannot go as high in my bridge. If I bring push my feet too far backwards, my hamstrings, the back of the legs, do most of the work. Try different foot positions to see what feels most comfortable for you and where you feel your glutes (the butt), working the most.

Grab one or two heavier weights for the second set and perform the frog pump exercise for one minute, or if you’re new to this exercise, skip the weights. I’m using a 35-pound weight for the second round.

For the third set, I’m using a 67-pound weight and we perform the frog pump for another minute. I’ve been weightlifting for over ten years so don’t feel like you have to copy me. Go at your level. Stop at the first sign of strain or pain.

The workout ends with a figure-four glute stretch, and an inner thigh butterfly stretch.

Let me know what you thought of this exercise. Do you like it? Do you hate it?

P.S. My butt muscles were a little sore the next day so it’s an effective exercise because my glutes are rarely sore.

Click the play button below on this YouTube video to start this quick workout:

Ballerina Arms Workout (slender ballet arms exercises)

This 9-minute ballerina arms workout strengthens the arms, back and shoulders with specific bodyweight exercises. No weights are needed and the whole routine is performed standing. Ballet dancers have lean strong arms; these exercises tone (add lean muscle) the upper body without adding bulk.

Below is a partial list of the exercises:

arm sway (warm up)

swan arms with plie squats

finger flicks

standing chest press

lateral shoulder raises

front raises with plie squats

snake arms

shrugs and shoulder rotations

Click the link to begin the workout

Pfizer vaccine side effects (Raynaud’s, EM, diabetes, asthma)

I’ve been fully vaccinated about 3 weeks now, but I put off getting the COVID-19 vaccine a few weeks because I was worried about side effects due to the fact that I have multiple comorbidities. I have severe food allergies, diabetes, diabetic neuropathy, erythromelalgia, Raynaud’s, scoliosis, and chronic asthma. (If you’d rather watch the video I created on this topic, scroll to the bottom of this post).

pen insulin for diabetics

I was diagnosed with Type 1.5 diabetes about 14 years ago, so I was worried about high blood sugars. Other diabetics reported erratic blood sugar levels and said their blood sugar levels were “all over the place.” From the time I got the 1st and 2nd shots, and two weeks afterwards, my blood sugars never got low or crazy high.

diabetics can get better blood sugars with whole carbs like potatoes on a low-fat diet

I don’t know if the vaccine affected my blood sugars at all, because I started eating more carbs, like potatoes. I have been checking my blood sugars in the morning, and it only went up about 30 points so it could have been due to the vaccine, or due to the additional carbohydrate intake. So, I’d say that the two Pfizer COVID-19 vaccine shots did not affect my blood sugars even though I’m a diabetic.

I have peripheral diabetic neuropathy, but didn’t get any pain in my fingers or toes. Some people report numbness from neuropathy, but I’ve never had that sensation. The two Pfizer COVID-19 vaccine shots did not make my neuropathy any worse.

My fingers didn’t swell even though I’ve had EM and have Raynaud’s

I also have been diagnosed with EM, erythromelalgia, and Raynaud’s, so I was concerned about burning and swelling in my fingers and does, but I didn’t get any flare-ups after getting the two shots of the Pfizer vaccine.

I also have asthma so I was worried about triggering asthma attacks from the COVID-19 vaccine, but I did not have any breathing problems with either of the Pfizer shots.

My side effects from Pfizer

While I did not get any of the side effects I was concerned about, I did have some side effects. The day after I got the Pfizer vaccine, my arm hurt where I had the shot. It didn’t hurt too bad. My arm hurt for two days, yet I was still able to do arm exercises and my typical workouts.

The day after I received my second dose of the Pfizer COVID-19 vaccine, my arm hurt more and it hurt for three days instead of two. I also had upper and lower back pain, which could be classified as muscle pain. I didn’t have much energy, yet I did complete three separate 30-minute workouts, just not as hard as I usually go.

I felt fatigued, like I had a mild flu the day after the second shot. I was also cranky (LOL). The next day, I was back to my energetic self, so my fears that I would have worse side effects because I have diabetes, diabetic neuropathy, EM, Raynaud’s, were unfounded.

If you’re concerned about the side effects from any of the COVID-19 vaccines, you should be more concerned about the side effects from getting COVID-19. Go online, you will find blogs, Facebook groups, and videos from people who got infected with the COVID-19 virus, who had mild reactions or none, but now have serious side effects, months after they were infected. These people identify themselves long-haulers, age is irrelevant, young people are affected too. Side effects range from person-to-person and can be anything one considers unpleasant.

A woman I know who had tons of energy, and had a full-time job that involved lots of walking to inspect the factory, got infected with COVID-19, and now she’s on disability and using a cane to walk, she’s in her 30’s.

A young man I was chatting on the phone with at work has been an athlete his whole life, he’s lean and muscular, but he contracted COVID-19. Now he can’t play sports, and gets winded getting up from his chair at work to go to the restroom, he’s in his 20’s. We don’t know if long-haulers’ side effects will get better, will get worse, or how long their side effects will last. These people either didn’t get the vaccine, or didn’t have the opportunity to get the vaccine because it wasn’t available when they got infected. We’re lucky we have vaccines now that work, any many of us can choose which one we want to get.

How to protect yourself from COVID-19

The best protection against short and long term side effects from the current novel SARS viruses that keep evolving, is to get a COVID-19 vaccine. I know you’re scared to get the shots, I was scared too, but I was more scared to get COVID-19 and end up hospitalized, on a ventilator, or end up with more medical problems than I already have.

Another way to protect yourself is to get your body stronger, if and when it needs to fight against a virus, flu, injury or infection, by sleeping seven to nine hours a night, exercising at least 30 minutes every day (90 minutes is ideal), drinking plenty of water to prevent dehydration, and eating lots of fruits, vegetables and greens.

What and how much you eat affects your health. Keep your fats low, but make sure to consume some healthy fats like nuts, seeds and avocado. You also want to stay away from alcohol, cigarette smoke, sugar, dairy, oils, and animal products.

Stress takes a toll on our immune system, so do what you can to calm down when anger or fear strikes. The last 15 months have been really stressful on all of us. Some extra kindness and forgiveness towards others will make you feel better too.

Let’s get rid of this virus for once and for all. The more people who get vaccinated, the less it will grow and replicate.

Cardio HIIT abs (all-in-one)

I combined an intense cardio HIIT session with an ab workout, into a quick 20-minute routine. Scroll down to start the YouTube workout now.

Your abs, core, heart, low back and shoulders are getting strengthening moves in this follow-along video.  We go from standing exercises to floor exercises, because when you go up and down off the floor, it’s harder and more cardiovascular, so you’re burning more calories.

I’ve chosen exercises that are gentler for those that have weaker abs and/or low-back pain.

If you have knee pain, or knee issues, keep feet on the ground during the jumping exercises.

There are 16 different exercises, all performed for 30 seconds. I’ve also included a warm-up and stretches at the end.

Here is the list of (cardio-abs) cardio and abdominal exercises, in order:

  1. Standing alternating knee lifts with circle-eight arms (warm-up)
  2. Plank with alternating hand taps to the front of the hips, with hand taps to the side hips/side butt
  3. Wacky jacks
  4. Bear crawl
  5. Front kicks with a flexed foot
  6. Plank with alternating toe taps
  7. Jump rope
  8. Rocking plank
  9. Fast feet
  10. Mountain climbers
  11. Standing ab crunches
  12. Side plank with elbow to knee
  13. 2 alternating repeater knees
  14. Elbow side plank with an oblique twist by bringing the elbow towards the floor
  15. Bird-dog
  16. Prone leg lifts, singles, then doubles

Stand and stretch

Is the Mastering Diabetes program worth it?

Mastering Diabetes is an educational book which explains why people become diabetic and why a low-fat plant-based diet is the diet plan to reverse Type II diabetes, and better manage Type-1 diabetes. It’s a vegan diet program that discourages processed foods, and restricts protein and fats to 10% of calories.

Mastering Diabetes is also a coaching program that offers different types of coaching plans for those that need additional help and to answer personal questions.

fruit in large quantities is encouraged on the Mastering Diabetes program
Photo by Jane D. on

Signature Group Coaching Program:

The least expensive program is $99 a month, includes access to their Facebook community, some videos, and two group zoom meetings a month. There are a little over one thousand members on their Facebook group at this time, so it’s a small community, and if members post questions on their private Facebook page, most questions get answered within 24 hours.

tofu, potatoes, onions, and olives are permitted on the Mastering Diabetes program, but tofu & olives should only be eaten in small amounts because they are high in fat

The twice a month zoom calls are held on the 1st and 3rd Sundays of every month and last about 90 minutes. Members can write questions during the meetings and/or get answers to their questions live in a chat while other members are watching and listening in. Since there aren’t that many members attending the zoom meetings (at this time), everyone has the opportunity to get their questions answered. This alone may make the $99 fee worth the price, but the $99 fee comes with a three-month minimum obligation, so it’s really $297 for three months.

fish is discouraged on the Mastering Diabetes program since it’s not vegan and is high in fat

You can cancel the membership and get a refund (depending on when you signed up) if you complete their decision trees and upload them, 14 consecutive days in a row. The decision trees are worksheets that you complete. You write down every piece of food you eat, what exercises you did, and list your blood sugar readings. You also need to calculate your carbs and fat for each meal, and the total fat and carbs in grams, each day on each worksheet. To get these calculations, they recommend using the chronometer app. While doing these tasks takes extra time and work, filling out the decision trees and using an app, are extremely beneficial in helping members see for themselves how many calories, carbs and fat grams they eat.

coconut is discouraged on the Mastering Diabetes program, since it is high in fat

Within 24 hours of posting a decision tree on the Facebook group, a coach reads the decision tree and offers snippets of “helpful tips” on how to modify the members’ food choices according to the plan. If someone has read the Mastering Diabetes book in its entirety, it’s very clear what’s allowed and not allowed on the program, so some of the advice from the coaches is redundant for those that have watched the videos and have read the Mastering Diabetes book.

sugar is discouraged on the Mastering Diabetes program

The downsides to the least expensive coaching program of $99 a month is that not all questions get answered if you post your questions on their private Facebook group, it has a very sales-focused aspect to it, by pushing members to upgrade to see other videos and get more personalized assistance.

While the coaches are well-versed in the program, they are not doctors, and have given false information to members about nutrition. For instance, one coach said that omega 6 fats are not needed (they are, but in small amounts which you can get from walnuts and other plants), that fats have 10 calories per gram, it’s 9 calories; that insurance covers consultations from doctors from Plant Based Telehealth, they don’t accept insurance, and that we can get a free consultation with one of the doctors from Plant Based Telehealth if you ask, they don’t, consultations range from $150-$200 for 30 minutes. While this untrue information is minor in that it probably wouldn’t hurt anyone, I wonder what other incorrect information they tell people. It’s perfectly fine if the coaches don’t know the answer; it’s not okay to guess.

Mastering Diabetes is a high carbohydrate diet, but the carbs should come from whole foods,
not processed foods like pasta or pizza

Mastering Diabetes pressures it’s members to eat a low protein diet even though there is no evidence that protein from plants need to be no more than 10% of one’s total calorie intake to manage diabetes. It’s common to see negative remarks from coaches “reminding” members not to eat protein powder since it’s a processed food, yet adding a vegan protein powder to one’s diet is recommended by doctors like Dr. Gregor, when people have trouble consuming enough protein or calories, which is common on this plan since fat intake is greatly restricted to a maximum of 20 grams per day. When you cut fat intake from nuts and nut butters, you’re greatly reducing calories and protein.

protein powder is discouraged on the Mastering Diabetes program because it’s processed and high in protein

They also heavily promote their amla tea powder, which has mixed reviews on Amazon. Some people don’t like the taste and others have complained about the consistency. One of the coaches said that amla powder needs to be taken consistently to build up in the body, and that it can take three months to see lower blood sugar numbers. He said people can see blood sugars go down by as much as 30 points, but if someone has blood sugars that are 100 points over what it normal while fasting, then an amla supplement doesn’t seem all that beneficial.

oils are discouraged on the Mastering Diabetes program because it is a low-fat diet & excess fat causes insulin resistance (high blood sugars)

Every few weeks, as a member, you get access to new videos, but you cannot view all of them on the portal. You have to pay the higher monthly fee for these other videos that appear to contain new and better information. In my option, these videos should be accessible to all monthly memberships. The difference between the coaching programs should be the individualized attention, not limited information to helpful advice on how to manage their disease. This is where it feels like the salesman is in your face, and all he cares about is your money.

dairy is discouraged on the Mastering Diabetes program because it’s high in fat & protein

Small Group Coaching Program

This program is $249 a month has weekly zoom meetings, so you get twice as many chances to get your questions answered, plus the benefits from the $99 plan, with access to more videos.

Private Coaching Program

This program is $599 a month, where you get a private coach who you can speak to 30 minutes every week, plus the benefits from the $99 plan, with access to more videos.

Private Coaching with the Founder.

If you want a private coaching session with Cyrus Khambatta, who has a Phd in Nutritional Biochemistry from Berkeley, the cost is:

  • $1500 per month
  • $750 for 60 minutes
  • $375 for 30 minutes

Based on those exorbitant prices, it appears as if Cyrus doesn’t want to coach people one-on-one. He’s promoting his book, advocating his online coaching programs, doing interviews, and creating YouTube videos so he’s probably very busy and doesn’t have much time left to coach.

exercise is recommended to manage blood sugars on the Mastering Diabetes program

Is the Managing Diabetes program worth it?

The answer to this question really depends on what someone expects to get out of this program and in what timeframe.

If you need specific answers related to diabetes, then it’s a great resource for a fee. If you want people to support you with weight loss, eating healthier, staying motivated, and feel like you are a part of a group of people like you, it’s really helpful.

If you expect to get your diabetes reversed in 30 days or 90 days without attending the meetings, watching the videos, posting your decision trees, and following the protocol ninety percent of the time, it’s not for you. To get results from any program designed to help you lose weight and improve your health, you have to put in the time and effort.

The high carb vegan diet from Mastering Diabetes is definitely doable if you put in the effort

The managing diabetes program frequently reminds you to pay more to upgrade, which is an annoying tactic that’s a turnoff and leaves a bad taste in your mouth. When you’re trying to help people with their health, provide them with all the information that you have available, not some of it. While there are issues that can easily be fixed on the Managing Diabetes program and platforms, it can still help diabetics who need help losing weight, reducing salt and cholesterol intake, and getting their blood sugars under control.

If cost is an issue, buy the book, read it from cover to cover, and refer back to it every so often. Follow their advice and make the recipes included in the book. If you need more help, try the $99 a month plan. If that plan isn’t working, you can upgrade. If you don’t feel the program is working for you, give it at least three months and follow their guidelines. You cannot expect to see significant changes unless you are making significant adjustments to your lifestyle.  

fun & funky cardio high intensity workout (7 min HIIT training)

(if you are viewing this on email or on social media, please visit site at for the most updated version of this post; it looks better, and it shows me an accurate count of views)

Exercise can and should be fun, so I took it up 1000 notches and created a car themed high intensity cardio workout with easy-to-follow dance moves. Each exercise is performed for 30 seconds. This fun and funky workout will get your heart rate up and make you laugh, at the same time. If you have knee pain or problems, keep your feet on the ground.

Below is a list of the HIIT exercises in this 7-minute cardiovascular workout, in order:

1. trucker driver: shake hips while turning the steering wheel

2. sunroof dancing: as if you’re standing in a limo on prom night

3. honk the horn with two side-steps

4. low rider: curtsy lunge pulses

5. windshield wipers: bunny hops with hands in the air

6 stick shift: step forward and back with arm moving forward & back

7. put on your seatbelt: bring arm up and across the body

8. roll down both windows: imaginary jump rope

9. back up the car: hop backwards in a square

10. wax on, wax off: up & down squats with rotating hands

11. near miss: chest press with leg lifts

12. push the car: running man dance with chest press

13. roadside assistance: jumping jacks

14. fast feet

At the end of the video, my husband shows up as the tow truck and whisks me away.


P.S. This is my 885th blog! I’ve been publishing blog posts on this platform, consistently for over seven years now. I can’t believe it’s been that long. To prevent burnout, and to provide helpful, interesting, educational, unique content, I’ll be posting blogs once a week from now on instead of twice a week.

I don’t make any money on this platform. If you’d like to donate to my page, to cover website fees, click the PayPal link below. Any amount is welcome, no matter how small. Thank you!

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