How to reverse ED (erectile dysfunction)

man in blue and brown plaid dress shirt touching his hair

written by Nina Shantel, blog:, published November, 2023

If you have ED, erectile dysfunction, you can reverse it, have a robust, exciting sex life; be the masculine man you want to be; and lose ugly bodyfat.

Maybe your doctor told you to cut out red meat, fast food, and fried foods, and you don’t smoke and limit alcohol, but your cholesterol remains high, and your ED is still a problem.

sliced meats on wooden chopping board
Photo by Nicolas Postiglioni on

You may have heard that high cholesterol is hereditary, and ED is age-related, but then, why is it that other men are able to lower their cholesterol with diet change, and have an active sex life without medication? Is their diet or lifestyle any different than yours?

Let’s dive into the food area first. When you told your doctor you have ED, why did your doctor suggest to cut out red meat, fast food and fried foods? What do red meat, fast food and fried foods have in common? Red meat, fast food and fried foods are high in fat, specifically saturated fat.

steak food
Photo by Malidate Van on

What about fast food and fried foods? How are they similar? Fast food and fried food contain oil. According to an article by the NIH, vegetable oil provides 50% of dietary fat (1)!

fried potatoes
Photo by Dzenina Lukac on

You’ve probably heard not to pour oil down the drain because it clogs it. The same thing happens to your blood vessels and arteries. Oils clog them, causing build up and sludge blood.

Oils contain saturated fats. Even olive oil contains saturated fat. These types of fats are high in omega 6 fats, which reduce healthy omega 3 fats.

Why are high amounts of saturated fats bad? For one thing, saturated fats increase cholesterol levels.

Why is high cholesterol bad? Cholesterol is made up of fat, and excess amounts of (LDL) cholesterol clog arteries, blood vessels, organs and tissues, which slows down the movement of blood flow. Limited blood flow to sex organs is the cause of most cases of erectile dysfunction.

But you cut out foods high in saturated fats, didn’t you? Or, did you? What other foods, high in saturated fats, did your doctor neglect to tell you about?

Coconut is high in saturated fats. I love coconut flakes and coconut milk, but I avoid it because it’s high in saturated fat and coconut increases my cholesterol.

Poultry is high in saturated fat, even if the skin is removed and it’s baked or grilled

Nuts are high in saturated fat

walnuts in a jar
Photo by Ron Lach on

Dairy is high in saturated fat

Oils are 100% fat. In an article from the NIH, Americans eat over 3 tablespoons of vegetable oil each day, that’s 350+ calories, and over 40 grams of fat (2). Mastering Diabetes recommends no more than 30 grams of fat per day, and if you eat the Standard American Diet, you’re eating 40 grams of fat in just oils, every day!

According to an article by University of California, Riverside, soybean oil is the most widely used oil in restaurants and is linked to obesity, diabetes and other diseases (3).

What about fish. Doesn’t fish contain healthy omega 3’s? Yes, but fish is high in saturated fat. (Omega 3’s are in plants and if you want to increase omega 3s, eat chia pudding or add flax seeds to a fruit smoothie.) Certain saturated fats increase cholesterol.

three cocktail drinks
Photo by Prem Pal Singh Tanwar on

*Alcohol and excess protein turns into fat. Excess fat increases estrogen levels, which increases cancer risk

slice of eggs on cakes
Photo by Jane Doan on

Eggs are extremely high in cholesterol and contain saturated fat. Foods that contain cholesterol increase unhealthy cholesterol levels. Remember that cholesterol is fat.

Humans are animals and contain naturally occurring cholesterol. If a person ate us, their cholesterol level would rise above what is optimal. (Luckily cannibalism is rare).

The same thing happens when we eat animals: our cholesterol levels rise.

Humans also contain hormones. If another human ate us, that person’s hormones would rise. Animals have naturally-occurring hormones, and farm animals are given synthetic hormones to make them grow bigger and fatter, faster.

When we eat animals, our hormones go out of whack, testosterone is lowered, and estrogen levels elevate, increasing cancer risk.

This is why omitting some foods and/or limiting other high saturated fat foods doesn’t improve blood flow or improve cholesterol much, if at all.

If you remove the foods that contain cholesterol, hormones, and are high in saturated fat, your cholesterol level should go down, your body fat should go down and your testosterone should go up. Win, win, win.

Don’t believe me? Look at my before and after cholesterol levels (see video). Even though I was thin and just in my 30’s, my cholesterol was HIGH at 201. My doctor wanted to put me on a statin so I cut out red meat, but it only went down 10 points, to 190. When I replaced pork and beef with leaner proteins, such as chicken breast and tilapia, I got my cholesterol down to 161.

An ideal total cholesterol level is below 150. I finally got my cholesterol level down to a healthy 149, but that was only after I stopped eating animals and oils.

The photo on the left is when I was weightlifting 3-5 times a week, stopped eating candy and deep-fried foods, and limited animal protein to 6 oz per day, yet my cholesterol was still too high at 161 and my bodyfat percentage was a bit high at 25%.

The photo on the right (see video) is when I was weightlifting 5 times a week, still avoided candy and fried foods, increased my carbohydrates to 300 grams per day, and did not consume any oils or animal protein. My total cholesterol finally dropped to a healthy 149 and I lost the extra bodyfat that I found impossible to get rid of on a structured lower-carbohydrate, moderate fat, lean protein diet.

My bodyfat percentage on the photo on the right (see video) is between 13-16%, an appropriate range for athletes.

You could take a pill for ED, but ED pills don’t work for 30% of men. If they do work, there’s a delay of 15 to 60 minutes. Some ED pills don’t work at all if you’ve recently eaten & you still have to be aroused for IT to work. Common side effects include headaches, stomach pain, vision problems, dizziness, diarrhea, nasal congestion and a rash (4). Those are just the common side effects, there’s a whole other list of effects that aren’t common. With those side effects, like an itchy rash or constantly running to the toilet because of nausea from stomach pain with uncontrollable diarrhea, who is going to be in the mood for sex?

A statin won’t fix your ED issue because high fat and high cholesterol diets cause the blood vessels in the heart and the penis to close (5).

Statins don’t prevent heart attacks or strokes, and only reduce risk by 1% (6).

Pharmaceutical drugs don’t make people well; they drain your savings, your energy and produce more awful side effects and, over time, you’ll end up choking down a whole pile of pills, just like your grandfather did.

Attack the cause, not the symptoms. Diet and lifestyle works.

I am not special or unique, my lowered cholesterol results are typical. If you don’t believe me, cut out oils, dairy, nuts, animal protein and processed foods and focus on fruit, vegetables, and beans for 30 days. Your before and after photos and blood work is proof that certain foods make everyone sick and fat.

Stop giving your hard-earned money to big pharma and hospitals. You shouldn’t be giving up your health to make wealthy, selfish people stinking rich. Food industries and pharmaceutical companies create studies and manipulate the data to make it appear that moderation is perfectly fine, to confuse people and to encourage unhealthy practices. They think you’re a sucker, don’t be a lollypop.

If you eat a cholesterol-free diet, and your cholesterol is around 150, without medication, stress or other issues may be the problem, so see a doctor and seek out a therapist because you deserve a happy, healthy sex life.

If you’re consuming oils, coconut, dairy, or animal products, stop delaying action, otherwise you’re going to get fatter, lose more muscle, and increase your risk of a stroke, diabetes, and other diseases. There’s no pill that’s going to remove all the unhealthy fat that’s inside you, or that will make you healthy.

There are delicious plant-based options everywhere. If your market doesn’t carry vegetables, fruit or grains, or if your favorite restaurant doesn’t have oil-free, plant-based vegan meals, ask for them.

I created a plant-based recipe cookbook that explains how to get all the nutrients you need, gain vitality, look younger, and be happy, that you can order from my website and if you need help transitioning to a plant-based diet, contact me through my website the High Five to schedule your personal consultation.


  1. 1. Zhao, Xuemei, et al. “Studying the Evaluation Model of the Nutritional Quality of Edible Vegetable Oil Based on Dietary Nutrient Reference Intake.” ACS Omega, U.S. National Library of Medicine, 5 Mar. 2021,
  2. 2. Fritsche, Kevin L. “Linoleic Acid, Vegetable Oils & Inflammation.” Missouri Medicine, U.S. National Library of Medicine, 2014,
  3. 3. “Widely Consumed Vegetable Oil Leads to an Unhealthy Gut.” News, 4 July 2023,
  4. 4. “Which Drug for Erectile Dysfunction?” Harvard Health, 9 Aug. 2022,  
  5. 5. McDougall Newsletter – Favorite Five Articles, Accessed 5 Nov. 2023.
  6. 6. “Do Statins Reduce Your Risk of Heart Attack or Stroke?” Dr. McDougall, 30 Mar. 2023,

If this post is located on any other website other than mine, which is, it’s been unauthorized, plagiarized (copied without my permission). The other social media sites where my articles and videos are approved to be published are on my YouTube channel (Nina’s Nutrition & Exercise Videos), my Fit Girl Facebook page

kickboxing high-intensity workout (12-minute kickboxing cardio workout video)

In this short 12-minute high-intensity cardiovascular workout, you’ll learn how to do hip circles, perform side kicks and jump kicks.

I break down all the exercises to make each one, easy to learn, along with modifications to make the workout low-impact if you want to avoid jumping.

Below are the exercises, in order:

  1. side steps (warm-up)
  2. alternating hip circles (10 reps)
  3. hip lifts (8 reps)
  4. hip lift and kick (8 reps)
  5. hip lift, kick and punch (8 reps)
  6. jump rope (2 jumps on each foot before alternating)
  7. step and knee drive with a pointed toe (8-10 reps)
  8. step plus knee drive with a kick (keep those toes pointed) (8-10 reps)
  9. hop and knee drive (8-10 reps)
  10. hop and kick (8-10 reps)
  11. alternating V-step (30-second cool down) [I forgot to include this in the video)
  12. calf stretches
  13. standing quad stretch
  14. standing hamstring stretches, with hands on hips

Press the red play button on the YouTube video below to join me in this fun, quick, cardio kickboxing 12-minute workout:

How to Make Tofu Taste Good (how to make tofu taste like chicken)

a close up shot of cooked tofu

written by Nina Shantel, blog:, published November 21, 2023

This simple recipe transforms boring tofu into crispy, tasty bites that remind me of fried chicken pieces. There’s no oil, and just two ingredients: boxed tofu and soy sauce alternative coconut aminos.


2 boxes drained certified organic tofu

¼ cup coconut aminos (2 tablespoons of aminos for each tofu block)

Take one block of tofu and press it, about an hour, until it’s very dry. Pat off any moisture from all four corners with a paper towel. Crumble tofu with your hands to make imperfect pieces of different sizes and shapes. Drizzle 2 tablespoons of coconut aminos onto the tofu pieces and toss with your hands. Place seasoned tofu in a covered glass container. Repeat with the second block of tofu.

(This is my favorite soy-sauce alternative. As an Amazon affiliate, I earn through qualifying purchases)

When both blocks of tofu have been drained, pressed, crumbled and seasoned, taste a few pieces to see if you want more seasoning, if so, drizzle some more aminos on top. You don’t want all the tofu pieces to be coated, otherwise it will be too salty.

Sprinkle seasoned tofu onto a parchment paper-lined baking sheet and air-fry in oven for 15 minutes.

You can also use your air-fryer oven, adjust the time as needed per the appliance’s instructions.

If you don’t have an air-fryer oven, or if your oven doesn’t have an air-fry setting, bake the tofu at 425 degrees for 15 minutes and broil for a few minutes until it’s as crispy as you want. The smaller pieces will get crispy faster. I like the combination of some crunchy pieces and some softer pieces.

Eat it as a snack, with one of your meals, or add to your meals after it’s prepared. For instance, I’ll stir-fry vegetables and put the vegetables over rice and add the seasoned air-fried tofu on top.

If this post is located on any other website other than mine, which is, it’s been unauthorized, plagiarized (copied without my permission). The other social media sites where my articles and videos are approved to be published are on my YouTube channel (Nina’s Nutrition & Exercise Videos), my Fit Girl Facebook page and my Twitter account

Top Surgery Alternatives (Instead of top surgery, try these)

a woman posing with a baseball bat

written by Nina Shantel, blog:, published November 7, 2023

If you want top surgery, but don’t currently have the funds, don’t have access to a doctor that will perform the surgery, are worried about scars, being put under anesthesia, and/or not liking the results, try these non-surgical, low and no-cost options.

To reduce breast tissue naturally, go for these three non-surgical alternatives:

  • Perform specific chest exercises to reduce breast tissue and fat
  • Eliminate foods that increase estrogen & eat foods that both increase testosterone & reduces estrogen
  • Lose bodyfat to lower estrogen and reduce breast size.

When I was weightlifting at World Gym in Pacific Beach, now re-named, The Gym, most of the people there exercising were Fitness Competitors, who actively trained to place in competitions.

One of the main complaints I heard from the female competitors is that their boobs shrank, considerably. Some of these women were serial competitors and disliked their flat chests so much that they got breast implants. If you look at the figures of top female bodybuilders, they either have breast implants or flat chests due to chest muscle and low bodyfat.

When I lost just ten pounds, my breast size shrunk considerably, which is a good thing or a bad thing, depending on the person’s view of what’s attractive to them.

I think chest muscles are attractive on men and women. A concave weak chest doesn’t appeal to me.

To build up the chest muscles, I perform chest & shoulder exercises twice a week, typically three sets of 10-15 reps, as heavy as I can handle with proper form.

Push-ups: start in a plank, top photo, lower as low as you can, push back into a plank

Specific Chest Exercises to Reduce Breast Fat & Tissues:

  • Push-ups
  • Dumbbell bench press (or barbell bench press)
  • Floor chest flyes
  • Cable press
  • Cable flyes
  • Press outs

P.S. Chest exercises also work the front of the shoulders

Floor dumbbell chest press with a bridge

If you only strengthen the chest and front of the shoulders, you’ll end up with shoulders that round forward, as if they’ve collapsed inward, which can make a person look like a hunchback, or someone with bad posture, like when your mom would scold you to stand up straight. To correct imbalances, exercise all muscle groups. To counteract rounding of the shoulders, strengthen the opposing muscle groups, such as the rear delts and the back using exercises such as back flyes, scarecrows, seated rows, supermans, hyperextensions (don’t extend beyond your glutes, the butt).

Prone leg lifts on the physio ball strengthens the glutes and low back

Foods to Eliminate that Increases Estrogen

I don’t want excess estrogen circulating in my body which increases cancer risk, so I avoid foods that cause weight gain such as oil, protein powders, alcohol, isolated soy, GMO soy, heavily processed foods, dairy, and animal protein.

I also stay away from foods that contain estrogen, such as dairy and animal flesh.

steak food
Animal protein contains hormones, cause estrogen levels to rise, whereas, whole plant proteins and whole plant carbohydrates, balance hormones. Photo by Malidate Van on

Dairy and animal protein is particularly problematic since animals contain hormones, such as estrogen. In addition, farm animals are given hormones to make them grow, which increases our hormones over and above, what is normal. When we grow, cells grow, cancer cells and fat cells grow, and breasts grow.

Foods to Eat to Increase Testosterone

I want to be strong and increase lean muscle mass, so I eat an anti-inflammatory diet, exclusively of beans, lentils, whole grains, Ezekial bread, fruit, vegetables and freshly ground flax seeds (chia seeds are another healthy omega 3 fat).

By eating certified organic tofu and edamame, wholesome soy, without lab modification or harmful pesticides, which contains wonderful phytoestrogens, this miracle bean, balances estrogens.

dessert made of berries on brown wooden bowl
A healthy breakfast: Acai bowl with chia seeds. Make sure to freshly grind chia seeds.
Photo by Nicola Barts on

When people eat foods that contain hormones, and are overweight, estrogen levels become too high and testosterone levels become too low. This is why, when only whole plant-foods are eaten, it’s easy to keep hormones in check and weight down.

Dairy is the worst substance for humans to eat since it contains hormones, cholesterol, saturated fat, blood, pus, bacteria, and viruses. Dairy cows cannot produce milk unless they are pregnant and/or gave birth to a calf, so all dairy products, like milk, cheese, yogurt, contain cow hormones. There’s a plethora of dairy-free alternatives, it’s an easy switch.

Dairy is meant for the calf to drink, which is high in fat because this fat is to help the calf grow big, fat. Excess fat produces estrogen, which is why keeping weight down and avoiding dairy and animal protein is one of many cancer prevention strategies.


To reduce breast tissue naturally, the non-surgical effective options include:

  1. Perform bodyweight, dumbbell, barbell, cable, chest exercises to reduce breast tissue and fat, twice a week, using proper form with heavy weights, within an 8-15 rep range, progressing over time for increased strength and lean body mass.
  2. Eliminate oil, protein powders, alcohol, isolated soy, GMO soy, heavily processed foods, dairy, and animal protein that increase estrogen. Stay away from all GMO foods and choose certified organic whenever possible. Eat beans, lentils, whole grains, fruit, herbs, spices, vegetables and freshly ground flax seeds or chia seeds, to increase testosterone & reduce estrogen to healthy levels.
  3. Lose bodyfat to lower estrogen and reduce breast size

If you want recipes that reduce body fat, remove excess estrogens and balances hormones, or want to read more about the connection between nutrition and hormones, order and read my book, The High-Five Diet.

If you are interested in one-on-one virtual training, I am a certified trainer, go to my website or the direct link below, to schedule your first strength training session with me.

If have additional questions, contact me. I enjoy helping others. Schedule a consultation with me through my website

Lastly, don’t be overly concerned about what other people think. What makes YOU happy should determine your decisions.

Exercise is great for the heart but it does not reverse heart disease, only an oil-free, low-fat, plant-based diet is proven to stop and reverse heart disease.

Exercise daily AND adopt an alkaline, anti-inflammatory diet if you haven’t already.

For inspiration, my recipes, and answers to commonly asked questions, order your copy of The High-Five Diet paperback book:

If this post is located on any other website other than mine, which is, it’s been unauthorized, plagiarized (copied without my permission). The other social media sites where my articles and videos are approved to be published are on my YouTube channel (Nina’s Nutrition & Exercise Videos), my Fit Girl Facebook page

What is a C-Peptide test for? (What time of day is best to get C-Peptide test)

composition of tools for blood sugar measurements

written by Nina Shantel, blog:, published November 14, 2023

A C-Peptide test determines how much insulin your pancreatic beta cells are producing. Most doctors have patients take this test in the morning while fasting, but this is a mistake because a morning C-peptide test while fasting is when the lowest amount of insulin your body is producing, ie. there is no reason for your pancreatic beta cells to produce insulin during a fast.

It may be best to take a C-Peptide test around lunch time after a meal containing a significant amount of carbohydrates from whole foods with less diabetes medication so that your pancreas will be prompted to produce insulin to lower your blood glucose level. (Consult with your doctor to determine how to do this safely).

When I took a C-Peptide test after fasting overnight, test results shown in the video below, the number was a low .59, so my doctor told me I’m no longer a Type 1.5 diabetic, but a Type-1 diabetic, which was distressing news.

When I asked my doctor to order another C-Peptide test to see if my beta cells are able to produce more insulin after a meal containing potatoes and using 1 less unit of insulin, I was happy to see that my beta cells were secreting an adequate about of insulin, proven by the test number of 1.55. With the updated results, my doctor said that I’m actually a Type 1.5 diabetic because I am able to produce insulin on my own, but that I still need insulin injections because my body is producing autoantibodies to attack my pancreatic beta cells.

This is not just a weird phenomenon. A client diagnosed with Type-2 diabetes that I have been working with had C-Peptide fasting results under 1 ng/mL (low), and his non-fasting C-Peptide is 3.12 ng/mL (high).

After your results come in, and if your C- peptide is high, you want to find out why your body is producing so much insulin. Some explanations for a high output of insulin is being overweight and/or eating a diet high in saturated fats. The saturated fats you want to eliminate are dairy, oils, and animal protein, as these are disease promoting foods, and the very foods that trigger insulin resistance, diabetes and heart disease.

It’s important to determine if you are a Type-1 or Type-2 diabetic because the type of medication differs, depending on diagnosis; you want to make sure that you are taking the appropriate medication. “…type 1.5 diabetes has characteristics of both type 1 and type 2 diabetes and is often misdiagnosed as type 2 diabetes. As a result many people living with type 1.5 diabetes are treated with ineffective oral medications to control their blood glucose even though the most effective course of treatment involves the use of basal and/or bolus insulin…” (2).

The five antibody tests to confirm Type-1 or Type-1.5 diabetes are: GAD, ICA, IAA, IA-2A and Zn-T8A (2). Make sure to have your doctor order all five of these tests to rule out Type-1 diabetes.

The type of diet a Type-1 diabetic and Type-2 diabetic should eat differs too. The type of diet a Type-2 diabetic should eat is a low fat, oil-free, plant-based vegan diet because this diet doesn’t just manage the disease, it’s been shown to reverse Type-2 diabetes.

If a person has Type-1 diabetes or Type 1.5 diabetes, confirmed with positive autoimmune antibody test results, the Type-1 diabetic should try Dr. Brooke Goldner‘s GAIP raw vegan autoimmune protocol to see if beta cell destruction can be stopped in its tracks, and possibly be reversed. The other benefits of Dr. Goldner’s dietary protocol is improved overall health and fewer insulin injections.

I have been eating a whole-food plant-based vegan diet for over three years and love baked, stir-fried, and simmered (cooked) plant foods, but the pain from Raynaud’s, erythromelalgia, autoimmune hives, anemia, poor circulation, sun sensitivity, and dry skin, pushed me to try Dr. Brooke Golder’s GAIP raw vegan autoimmune reversal protocol.

I was diagnosed with Type 1.5 diabetes over 17 years ago (later diagnosed as Type-1) and have been on insulin for over 16 years. I had two doctors tell me to try Dr. Brooke Goldner’s program since I am a Type-1 diabetic, not suitable for water fasting, in chronic pain from several autoimmune conditions and am highly motivated to take action, even if it means saying goodbye to my favorite foods.

On Dr. Goldner’s strictest plan, I have been able to reduce my insulin from 15 units a day to just 3 units of insulin a day. The other good news is that my pain, erythromelalgia and autoimmune hives are gone. These great results are from just 8 weeks on Dr. Goldner’s GAIP plan. (See 1-minute video below, which shows my before and after photos after 6-weeks on the GAIP protocol developed by Dr. Brooker Goldner and her husband).

Changing one’s diet is the hardest accomplishments in my life and I’m ecstatic that I did it. I feel fantastic and happier than ever. I miss burgers, fries, brownies, sweet potatoes, and many other foods, and do feel a little sad when I see or smell these foods, but I won’t risk my health just to eat something tasty because feeling good and being able to DO THINGS is so much more important to me.

P.S. Once symptoms are gone on Dr. Goldner’s raw vegan detox, cooked foods can be added back, one at a time for three days to see if that food causes symptoms. After five months on Dr. Brooke Goldner’s GAIP protocol, my symptoms are gone! I have been adding back cooked foods and found that I cannot eat garbanzo beans without foot pain. See video below for before and after photos and details.


1. Discussion with plant-based specialist, Dr. Michael Klapper

2. Khambatta, Cyrus, et al. Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes. Avery, an Imprint of Penguin Random House, 2022. Pg 190-192.

If this post is located on any other website other than mine, which is, it’s been unauthorized, plagiarized (copied without my permission). The other social media sites where my articles and videos are approved to be published are on my YouTube channel (Nina’s Nutrition & Exercise Videos), my Fit Girl Facebook page and my Twitter account

Halloween Kickboxing Workout (14-minutes)

written by Nina Shantel, blog:, published October 31, 2023

In this 14-minute Halloween-themed kickboxing workout, I’m dressed up as a rescued skinny cow, because I’m an animal and health advocate.

All exercise involves risk. You accept all risks of injury, but not exercising is risky too, so go at your pace and your level. Stop at any time if your heart rate of overly elevated or at the first symptom of pain.

Below are the exercises performed in this workout, in order:

  1. Front knee and side knee lifts. 20 each side
  2. Seal jacks. 20 reps.
  3. Alternating knee digs. 20 reps.
  4. Jump rope, narrow for four, wide for four beats
  5. Jump switch. 20 reps.
  6. Upper cuts. 15 each side
  7. Jab plus knee dig. Lean slightly back when you lift the knee, switching sides each time.
  8. Jab, cross, hook combination. 16 reps.
  9. Knee dig plus a low push kick. Keep the foot flexed when you kick.
  10. Rear kick, turn around and throw a punch. 10 each side
  11. Chest stretch
  12. Hip flexor stretch
  13. Hamstring stretch
  14. Quad stretch
  15. shoulder rolls
  16. triceps stretch

Press play on the YouTube video below to join me in this fun, 14-minute kickboxing workout.

During the short break, drink water for hydration.

Because humans consume dairy, baby cows are taken away from their mothers and fed formula comprised of soy, gluten, vegetable oil, animal blood, fish and bone meal, dried milk and/or brewer’s yeast. Calves are meant to drink cow’s milk, just like babies are meant to drink human milk, and (adults) people are meant to drink people. (Source: USDA)

Do your best to exercise daily, avoid dairy and animal protein. If you are interested in learning more about why people shouldn’t eat dairy product or animal protein, and/or want plant-based, animal-free recipes, order my book below:

Hope you enjoyed this workout. Have a safe and fun Halloween.

Exercise is great for the heart but it does not reverse heart disease, only an oil-free, low-fat, plant-based diet is proven to stop and reverse heart disease.

If this post is located on any other website other than mine, which is, it’s been unauthorized, plagiarized (copied without my permission). The other social media sites where my articles and videos are approved to be published are on my YouTube channel (Nina’s Nutrition & Exercise Videos), my Fit Girl Facebook page and my Twitter account

Halloween Mint & Chip Ice Cream (vegan, no sugar, no sweeteners, plant-based NICE CREAM)

written by Nina Shantel, blog:, published January 9, 2023

This dairy-free (and vegan) mint chocolate chip “ice cream” has zero sugar and no chocolate chips, yet it tastes like vanilla ice cream with chocolate chips. It’s so fantastically good, it’s freaky how the addition of black beans transforms into chocolate chips!

I came up with this idea for a Halloween treat for a kid’s party where the kids would guess the ingredients while they are eating, by writing down their best guesses on a piece of paper. The secret ingredients are not revealed until everyone is finished.


1/2 cup drained & rinsed cooked, cooled black beans (I used canned black beans)

1 tablespoon cocoa powder, level and packed

7 dashes salt (a pinch)

1/4 tsp ground cinnamon

2 small mint leaves

1 teaspoon alcohol-free vanilla extract (optional)

2 1/2 frozen bananas

Place the beans in a high-powered blender (I use a Vitamix) and mix for a few seconds on low. Add remaining ingredients in the order above into the blender. Use the tamper to press down the frozen bananas as it spins. You may need to use a large spoon a few times to mash down the bananas until the “ice cream” becomes somewhat creamy. You don’t want to overmix because then you won’t taste the chocolate chips. It’s also delicious chunky. Spoon your nice cream into a medium-sized bowl and eat with a large spoon.

Serves 1     397 calories     11 grams protein   74 grams net carbs   2 grams fat

If this post is located on any other website other than mine, which is, it’s been unauthorized, plagiarized (copied without my permission). The other social media sites where my articles and videos are approved to be published are on my YouTube channel (Nina’s Nutrition & Exercise Videos), my Fit Girl Facebook page and my Twitter account

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