The best protein powder for recovery

protein powderThere’s not one protein powder that’s best for building muscle and repair, there’s three! A study found that using 50% casein (a milk protein), 25% whey (another milk protein), and 25% from soy, performed the best when combined together (1). I’m allergic to dairy and I stay away from soy, so I’ll just stick with my collagen protein powder I add to my pre-workout fruit smoothies.

Want my low-calorie, dairy-free smoothie recipes, and, simplified information on everything you need to know about nutrition? Go to


1. Source: Runestad, Todd. “Pick your Protein. Protein powders have many benefits, but not all protein sources are the same. Discover the right one for you.” Delicious Living Magazine. Sept 2017. Page 51. Print.

How I lowered blood sugar & body fat without reducing carbs

_L5A2490-1I want a smaller waist, it’s selfish and stupid, but I want it. I already eat a clean diet that’s appropriate in calories for someone my size with my activity level, but for changes to happen, one needs to make changes, so I lowered my fat intake, which is tough for me because I have an affinity for nuts and guacamole. Even though I cut my nut intake way down, my body fat stayed the same. So, I reduced my carbohydrate intake instead, but it left me cranky, tired, and hungry, and the number on the scale still wouldn’t budge.

The only macronutrient left to cut down, was protein, yet everything I read these days says to up protein to burn more calories. When I told my gym friends and a few fitness trainers that I’m going to lower my overall protein intake by reducing animal meat consumption in half, I was met with a resounding “no!” Regardless, I did it anyway and the results surprised me. Not only did I lose body fat EVERYWHERE, in just a few weeks; I also had lower blood sugar. I know this because I’m a type-1 diabetic who takes insulin injections, and tests my blood sugar daily. I was waking up at two in the morning feeling light-headed because my blood sugar was really low, under 50 (normal is 75-100).

When are bodies are functioning properly, it uses insulin, even synthetic insulin, more effectively. The background insulin, which keeps blood sugar stable for 24 hours, was working too well with my lowered protein diet, so I reduced this medicine too. If I can take less medicine, that’s even better. While these results seem amazing to me, it’s not unique. Studies show that lowering, or even cutting out animal protein (fish, meat, poultry, eggs), with not only help people lose weight, but it’s effective in lowering blood sugar too. Dr. Oz even reiterated this on a recent radio show.

If you’re a meat lover, I get it, but, cutting down how much meat you eat by a little bit in each meal, is not hard at all. And, the results are totally worth making that one little adjustment to your current eating habits.

 Want my current diet plan, tips and recipes? Then, check out my website:

Photo: Me about to eat one of my new creations: Lemon-Coconut Muffins. This recipe will be in my next cookbook: Slimming Dairy-Free Desserts & Smoothies




The amount of alcohol that’s safe for everyone

beer tastingPractically everyone has heard that the type of alcohol that’s healthiest is red wine, and the amount of red wine that’s perfectly fine, is one glass for a woman and two for a man, but the ACTUAL amount that’s safe to consume is zero. The World Health Organization stated that, “regarding breast cancer, no amount of alcohol is safe” (1). By “…limiting alcohol, eating mostly plant foods, and maintain a normal body weight-was associated with a 62 percent lower risk of breast cancer” (1). What’s even more surprising, is that “experiments show that even holding a single teaspoon of hard liquor in your mouth for five seconds before spitting it out results in the production of potentially carcinogenic levels…for more than ten minutes” (1).

While I generally stay away from alcohol, I will take a sip here and there to see what a drink tastes like. And, if I have a canker sore, I’ll swish vodka in my mouth, which kills the bacteria and heals the skin much quicker than if I did nothing. In the end, the choice to drink or not, is yours.


  1. Source: Greger, M.D., Michael. How Not to Die. Book. New York: Flatiron Books. 2015 pg. 180-181



How to make zucchini noodles taste great


Watch this video, to see step-by-step, how I make zucchini noodles, taste more like traditional wheat pasta:

For my favorite, low-calorie, dairy-free recipes, go to

Perfume: Stop wearing poison!

Diet Tips You Can Actually Use

perfums are toxicI used to wonder why I sneezed violently whenever I sprayed perfume on my wrists, but now I know that my body was trying to kick out those toxic fumes. Some people are more sensitive than others, but that doesn’t mean that it’s any more or any less harmful.

Perfumes are made with known chemicals that cause cancer and mess up your hormones. If your hormones are not in balance, it can make you sick and fat!

If you want to smell good, take a shower and wear clean clothes.

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Is your cinnamon the healthy kind?


I know there’s different types of spices, but I didn’t know that the type of cinnamon that’s abundant in grocery stores, cassia, contains a dangerous “…compound called coumarin, which may be toxic to the liver in high doses.” I put cinnamon on my oats every day. Yikes! Luckily, the cinnamon I buy, Ceylon, is the healthy kind. If your cinnamon doesn’t state that it’s Ceylon, toss it and order, Ceylon.


Here’s the organic cinnamon I get directly from Amazon. It’s only $3.02 for a little over 2 oz:

Want more healthy information on nutrition? Check out my book at book cover front.jpg

  1. Source: Greger, M.D., Michael. How Not to Die. Book. New York: Flatiron Books. 2015 pg. 368.

10 Steps towards your health goals


Many people lack motivation to start an exercise program or just don’t know where to begin. If you are serious about reaching your fitness goals, you need a plan.

I have designed this questionnaire below to assist you in meeting your aspirations.

Define your goal.

Example: My goal is to build muscle.

Your goal should be crystal clear. If your goal is to lose weight, also specify how many pounds you want to lose.

2. Action you will take to meet that goal.

Example: In order to build muscle I will start weight-training.

If you want to gain strength, list which exercises you plan to do or what classes you plan to take.

3. How often will you need to do this to meet your goal?

Example: I will weight train four times a week.

You want to specify out how frequently you will exercise. Running once a month isn’t going to get you towards your objective.

4. For what period of time?

Example: I will weight-train for 1 hour straight with minimal breaks.

Some people go to the gym. They warm-up on the treadmill for five minutes, walk around the gym, do a few machines and leave. If you decide ahead of time how much time you will exercise and what exercises you will do, you will more likely get what you want accomplished.

5. List the exact date when you will begin working on your new goal:

Example:  I will start my weight training regimen Wednesday of this week.

If you don’t set a start date, you may never get going. I always hear people say, “I plan to workout. Maybe I’ll start next week. Oh…wait…this week is bad. Probably the following week.”

Since the person didn’t set a start date, s/he kept procrastinating although the plan was always to start tomorrow.

6. What time will I work on my goal?

Example:  I will start my workout at 7:00am.

If you don’t decide beforehand what time you will need to get going, you might never start the workout. If you try to get everything else done before your exercises, it may not be until the evening is almost over, and by then it may be too late or you may be too tired to exercise. I exercise first thing in the morning so it’s done and out of the way.

7. What are the benefits of reaching your goal?

Example:  The benefits of weight training are increased strength and stability, weight-loss, toning and improved body image.

Don’t forget to list the benefits of meeting your goals. If there are no benefits, then what’s going to motivate you to start a challenge?

8. What are the consequences of not working towards your goal?

Example:  If I don’t work out with weights I will have muscle wasting, possible osteoporosis, and injuries.

Make a list of the negatives of doing nothing. Sometimes the hard reality is what gets a person to action.

9. What are the challenges to meeting your goal?

Example:  In order to build muscle I will need to spend more time exercising. The challenge will be finding the time.

Making changes is hard. Write down what may impede your progress so you can find a solution.

10. How are you going to remedy that challenge?

Example: I’m going to wake up earlier, go to bed earlier, and cut back on work hours.

If you don’t have a solution to what’s stopping you from doing what you need to do, then you won’t meet your goals. Sometimes you have to give something up to get what you want.

If you’re serious about losing excess body-fat, order The High-Five Diet today at book cover front.jpgand print out this questionnaire, write down your responses to the questions. You now have a complete system for success.

photo: That’s me doing a handstand, and something I’ve been working on for quite some time. To obtain this goal, I took yoga classes, and practiced headstands against a wall, built up my shoulders with weight-training, and finally went for it!



Raw Mushrooms are toxic

large mushroomsbutton mushroomsmushrooms






Call me weird, but I don’t like cooked mushrooms; they taste slimy to me. They’re okay-tasting raw, with some salt and pepper, but I’m never doing that again because I just learned that raw mushrooms contain a toxin called agaritine (1). This “toxin is destroyed by cooking…” except in morel mushrooms, where, “the toxin levels appear higher and may react with alcohol even after cooking (1).” Morels are expensive, and I’ve never seen them in grocery stores, but some places do sell them.

 Go ahead and cook your favorite mushrooms in butter and wine, or simmer in a tasty sauce. I’m going to avoid them, and if they’re served to me, I’m going to remove them from my plate and toss them in the trash. 

  1. Source: Greger, M.D., Michael. How Not to Die. Book. New York: Flatiron Books. 2015 pg. 326.

Fit Girl Coleslaw recipe w/vegan dressing

low-calorie vegan coleslaw dressing

Coleslaw dressings are usually made with a lot of oil, or an excessive amount of mayonnaise, which means: too many calories. This dressing is creamy, with only 204 calories and just 21 grams of carbs for the entire batch, and has just the right amount of punchy-flavor.

Fit Girl Coleslaw


  • ¼ cup light mayo (I used Spectrum’s light vegan canola mayo)
  • ¼ teaspoon celery seeds
  • 1 ½ tablespoon apple cider vinegar
  • 1 tablespoon of honey
  • Salt and pepper, to taste


  • 1 small green cabbage, shredded
  • 1 small carrot, shredded
  • 1 red bell pepper, seeded and sliced into thin strips
  • ¼ cup cilantro, washed and chopped

Optional add-in:

  • Cashews, salted, roasted, chopped

Mix dressing ingredients until creamy and pour over coleslaw. Mix dressing into coleslaw with a large spoon. Keep cool in refrigerator, but it’s best when eaten right away.

Can you trust food labels?

Amy's Vegan PizzaCan’t believe that delicious low-calorie ice cream is only 150 calories for the entire pint? Well, your taste buds might be right. “According the FDA labeling laws, a 20% margin of error is allowed in regards to calories, sugars, total fat, saturated fat, cholesterol and sodium (1).” If the majority of your calories comes from packaged foods, you might be consuming a lot more calories than you want or need. Buying snacks is easy and convenient, but they also have a higher risk of cross contamination with other ingredients that may not agree with you, contain bug parts, or be recalled from salmonella poisoning. Make your own treats whenever possible.*

I remember going out to a Chinese restaurant and feeling really full after having only a quarter of the my meal, and thought it was odd because the menu said the meal I ordered was under 500 calories. Well, it turns out, restaurants ESTIMATE the calories on the low end (1). No wonder I feel stuffed when I eat out. Let your stomach tell you when you are no longer hungry; don’t rely on the estimate, and don’t feel obligated to clean your plate.

• P.S. My next book, Slimming Dairy-Free Desserts and Smoothies will be out soon!

1. Source: Larue R.D., Kristina. “7 Reasons you’re underestimating calorie intake.” Blog Post Type. My Fitness Pal Blog. My Fitness Pal. 13, Jul. 2017. Received: 7, Aug. 2107. Retrieved from:

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