Which diet is best? Paleo, Whole30, Keto or Vegan?

Watch my new YouTube video below by pressing play to learn about these four popular diets, and which one is the best for weight loss and health

How I got rid of plantar fasciitis pain


These exercises got rid of my plantar fasciitis pain in just two weeks! Watch this YouTube video to see which stretches are effective at relieving plantar fasciitis pain. Make sure to do them three times a day.

P.S. If you want to remove dairy from your diet, check out my nutritional program with over 40 dairy-free recipes at http://www.thehighfivediet.com

Who should never do fasted cardio


Fasted cardio is a common practice, but for many people, exercising in a fasted state (not eating beforehand), results in fewer calories burned. This video will let you know if fasted cardio is a good choice for you

P.S. Did you know you can read a few chapters of my diet book for free? Go to http://www.thehighfivediet.com then click order, and you can start reading it before you purchase it.

Alcohol-Free Lime Margarita Smoothie Recipe

smoothieThis fruit smoothie tastes like a lime margarita. It’s refreshing and light, perfect for a hot summer day.


  • 1 frozen banana, broken into 1-inch chunks
  • 1 tsp refrigerated lime juice
  • 1/4 cup collagen protein powder (you can get vegan collagen made from herbs)
  • 1 cup Calafia Farms Toasted Coconut-Almond Milk
  • 1 heaping tablespoon coconut flakes, unsweetened

Mix all in your blender. Pour into a chilled glass and sip.

Carbs: 30 grams         Protein: 19 grams         Calories: 300


P.S. I have lots of delicious, dairy-free smoothie recipes in my books: The High-Five Diet and Slimming Dairy-Free Smoothies and Desserts which are available at http://www.thehighfivediet.com

3 Tips to adhere to any diet plan


While some diets are just dumb or awful, or both, it can still be a challenge to stop old habits. These three tips on this YouTube video will help you stay on track.

Why you want these herbs

FreshJax Spices

The right combinations of herbs and spices can transform plain meals into exquisite entrees, and we know that the fresher they are, the better they taste. So when I received these herbs and spices from FreshJax, I realized how old and stale the spices I buy from the store really are, and how fresh and flavorful they are supposed to be. For those reasons, I recommend the brand FreshJax.

To see their creative spice blends, go to https://freshjax.com/collections/shop-freshjax-products

P.S. Sometimes I put a teaspoon of their Pumpkin Pie Spice in my banana-coconut smoothie to give it pizazz (so good!). The Maple Cinnamon blend is really good on popcorn and pancakes. Some of the spices contain sugar, so make sure to read the ingredients if you have allergies or are avoiding sugar.


What is The High-Five Diet?

book cover front.jpg

The High-Five Diet is a book that explains nutrition and encourages a dairy-free diet, but it’s so much more than a diet book; it’s a personal story that reads like a novel. The author chronicles what life was like growing up with severe food allergies, and how she had to completely change her eating habits when she was diagnosed with type-1 diabetes after contracting the chicken pox virus as an adult.

She chronicles her struggles with food and weight-loss, and details how she discovered, first-hand, what products and treatments are effective for fat loss. She goes into detail about the many diets she tried, and what’s good and bad about each of them. Because of her food restrictions and diabetes, she couldn’t follow most diet plans.

Based on in-depth research, consultations with specialists, and what she learned after earning a certification in fitness nutrition, she came up with a flexible eating plan, with cheat snacks/meals built into the system that she could successfully follow, be content with, and be effective for sustainable weight loss, lowering high cholesterol, and stabilizing blood sugar. When the program was tested and worked, not just for her, but for many friends and family, she decided to write a book about it and include the program to help others that struggle with weight loss, allergies, and medical issues.

While avoiding dairy is not a requirement on The High-Five Diet, it’s highly recommended for maximum weight-loss and better health. She makes it easier to go dairy-free by providing substitutions for foods that typically contain dairy, and there’s over 40 dairy-free, sugar-free, calorie and carb-controlled recipes included, like lemon bars, cookies, pudding, meat loaf, tacos, chili, casseroles, and burgers.

To read a few chapters of the book, and/or order a copy through Amazon, go to https://www.amazon.com/High-Five-Diet-Easiest-Weight-Loss-ebook/dp/B01HSIM6NA/ref=sr_1_1?s=books&ie=UTF8&qid=1468641914&sr=1-1&keywords=the+high-five+diet

my favorite high-protein entrée: Asian-Moroccan Ground Turkey Stir-Fry

Fit Girl's Asian-Moroccan Ground Turkey Stir-Fry

This is one of my favorite dishes. It’s low-calorie, high-protein, low-fat, full of lots of vegetables, low in carbs, dairy-free, sugar-free, gluten-free, and totally tasty! It’s easy to prepare too; just throw everything in the fry pan, and the leftovers taste just as good reheated in the microwave.

I typically add maple syrup, but I wanted to achieve the same balance of sweetness with whole foods, so I added chopped red onion and carrots, and a little bit of cinnamon. The coconut aminos give it additional sweetness with a Asian-Hawaiian flair. I went bold and added powdered ginger and turmeric, which turned out to be a wonderful Asian-Moroccan combination, that, somehow, works beautifully. The cilantro adds freshness and the toasted cashews give it the finishing decadent crunch.

Asian-Moroccan Ground Turkey Stir-Fry

  • 1-lb lean ground turkey breast (you can use ground turkey, but that has more fat)
  • Small green cabbage, washed and thinly sliced
  • 1 yellow onion, thinly sliced
  • ¼ red onion, peeled and chopped
  • 2 carrots, peeled and thinly sliced
  • ½ tsp ground black pepper
  • ½ tsp powdered ginger
  • ½ tsp garlic powder
  • ½ tsp chili powder
  • ½ tsp mustard powder
  • ½ tsp ground turmeric
  • ½ tsp ground fennel
  • ½ tsp ground cinnamon
  • ¼ tsp red chili flakes
  • ¼ tsp sea salt
  • ¼ cup coconut aminos
  • 2 tsps sesame oil
  • Bunch of chives, chopped
  • ¼ cup cilantro, chopped

Optional toppings:

  • Roasted salted cashews, roasted salted peanuts, or sesame seeds
  • Sriracha sauce


Directions: Put the ground turkey in a large heated fry-pan on medium-high heat, and chop, browning the turkey (don’t add any oil). When the pan is really hot and looks like it going to smoke, add the cabbage, onions and carrots. Keep moving the ingredients with a spatula, breaking up any large pieces of turkey, and incorporating the vegetables into the meat. Cover to steam the vegetables, which brings out the moisture, and cooks all the ingredients. Alternate, stirring the vegetables and covering them every two minutes until all the meat is cooked (there should be no pink) and the vegetables are soft (but not mushy). Add the spices and coconut aminos. Stir and cook another two minutes. Take off the heat element, add sesame oil, chives and cilantro. Stir again so all the ingredients are combined.

To serve, place a few tablespoons on a plate, and top with a splash or two of coconut aminos, a little bit of sriracha sauce, and a tablespoon of roasted salted cashews.

Serves 6

For over 40 of my favorite tried-and-true dairy-free recipes found in my cookbook, go to http://www.thehighfivediet.com

It might not be belly fat. It could be inflammation. How to counter it.

milk and pastries; inflammatory foods

We may not realize we have chronic low-grade inflammation, but certainly an inability to lose bodyfat can be one sign. While everyone responds to foods differently, there’s certain foods everyone should avoid.


  • Sugar
  • Dairy
  • Wheat & gluten
  • Foods with chemicals (which is why I try to always buy certified organic items)

Other foods cause issues for some people, but not others. If you’ve eliminated all of the above items from your diet and still have weight or digestive issues (even after using probiotics), try removing some or all of the items below:

Foods to limit or avoid:

  • Grains
  • Beans
  • Soy
  • Corn
  • Peanuts
  • Pineapple
  • Fatty meats

If a food doesn’t make you feel good, no matter if it’s on this list or not, don’t eat it. I have issues with all of the foods on the “avoid” list, and some issues with foods on the “limit or avoid” list. For instance: sugar makes my joints hurt. Dairy makes me have an immediate anaphylactic response. Wheat and gluten makes me feel uncomfortably full. Non-organic compounds bothers my stomach, and makes my throat swell. Pineapple makes my throat hurt, and fatty meats make me feel like I’m going to have a heart attack.

Completely changing the way you eat is really hard, stressful, and not always the best method. Try your best to stick to eliminating the foods on the “avoid” list for a full 30-days. If you feel good after 30 days and that excess fat is starting to melt away, stay with it; but if you don’t feel 100% and/or that stubborn fat isn’t budging even after cutting back calories, you might want to avoid some or all of the items on the 2nd list.

P.S. You can buy sprouted grains, and soak beans before eliminating grains and beans to see if that helps you.

P.P.S. I’m currently trying to limit my peanut consumption, but this one is really hard for me because I LOVE peanuts.




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