Should you try cryotherapy?


Cryotherapy is the new big, and expensive, trend in the fitness world. People pay high dollars in hopes of losing body fat, or expediting healing from injures, even though there is no proof that there is any benefit. The process includes wearing a bathing suit and walking into a chamber in, kind of like a large walk-in bathtub, where you are subjected to sub-freezing temperatures for a few minutes. That didn’t sound safe to me, and it’s not. One person died, other people have ended up with frostbite, and/or freezer burns.

The reason these quick-fix trends become so huge is that the media shows unrealistic results of before and after weight-loss photos, over and over again. This makes people feel that if they don’t lose body fat as fast, they need to resort to something more drastic. Weight loss and muscle gains are a really slow process; that’s reality. Also remember that many photos are touched up, the models are starving themselves and are sucking their stomachs in, and are probably taking some sort of powder that’s not regulated and causes metabolic damage.


Simple exercises to reduce pain

If you don’t have proper range of motion, and/or your muscles are tight, you’re going to be in pain, which is your body’s way of asking for help. These exercises increase range of motion, release tight biceps, tight glutes and calves and tight arches.

These exercises are not fun if you have frozen shoulder, or plantar fasciitis, or tight fascia, but they do help release tension and reduce pain (after you’re done). Do them every day, until the pain is gone, and range of motion is back to normal. You might have to do these exercises every now and then for maintenance.

Painful joints, knee pain, upset stomach, and many other problems can stem from diet. For nutritional information that’s not widely known in an easy-to-read format that’s fun to read, go to

Reduce sodium, bloating & water retention with this fruit

monkey food

When people tell me they don’t eat bananas because it’s a fruit that contains fructose, and is high in carbs, it’s frustrating. Only fructose with the fiber removed, or in it’s synthetic form, is bad. In regards to avoiding bananas because it’s high in carbs, it’s not. A large banana has 30 grams of carbs. A plate of pasta at your favorite restaurant, with their oversized portions, typically has over 75 grams of carbs. I used to think bagels were healthy, but they’re really a low-nutrient junk food made with flour, sugar and salt. Brueggar’s rye bagel has 59 grams of carbs.

Smoothies can be low-carb or high-carb, depending on who is making it. Smoothie King’s large strawberry smoothie has a whopping 112 grams of carbs. That large banana has 30 grams of carbohydrates, fiber, and potassium. Most people don’t consume enough potassium, which is a vital nutrient that “…helps your body excrete sodium,” and lowers blood pressure (1). Eat bananas because of the potassium (they are also filling).

If you don’t consume enough nutrients, don’t swallow vitamins; there’s no scientific proof that vitamins help; eat more fruits and veggies. Other healthy sources of potassium are acorn squash, cooked spinach, salmon, white beans, plain low-fat yogurt, cantaloupe, sweet potato, avocados, and pistachios (1). Don’t eat one, eat them all!

I love roasted acorn squash. Spinach sautéed with olive oil, chopped garlic and white beans is delicious. Slice sweet potatoes, with the skin on, into thin fries, toss with a little coconut oil and bake them at 425 for about 40 minutes…amazing! Toss some yogurt into your banana smoothie, it makes it thicker. I don’t like avocados, but give me guacamole anytime! So pack on the potassium with these foods to reduce sodium and bloating, and to get the nutrients your body needs and craves.



  1. “Why you need plenty of potassium.” Consumer Reports, On Health. Sept. 2017. Page 6. Print.

why it’s so hard to lose weight

kicking wavesLosing weight is frustrating when the pounds just don’t seem to come off fast enough. If you’ve reduced your caloric intake by 400 a day, it will take a little over a week to lose one measly pound, and that’s if you’re being consistent every day! You don’t want to drop your calories too low because your metabolism will plummet, which means your body will be burning even fewer calories.

If you’re already not eating a lot, and need to lose ten pounds, and are reducing your daily calories by 200, it will take you approximately 175 days (about 6 months) to lose 10 pounds. Ugh! The point is not to bum you out, but to reiterate that losing weight is a process that takes time. Cheating, binging, overeating…whatever you want to call it, is just going to set you back, so remember to stay on track. If you can add more exercise to your daily regimen, those excess pounds won’t take as long to shed.


Looking for healthy, dairy-free, yummy recipes and helpful tips that will aid in fat-loss? Go to

Photo: Me at the beach

Why no one should eat dairy

Almond milk on rustic wooden table

Before I had my tonsils removed I told the doctor that I’m allergic to dairy so I couldn’t eat ice cream. He told me they no longer give people ice cream after a tonsillectomy because dairy ice cream causes mucous. Think about it this way, if a food makes our bodies produce mucous after eating it, it’s telling us it’s not something we should be consuming…ever! When you’re sick, your body is fighting bacteria or a virus, and mucus is created to get rid of it.

Still not convinced? Have you noticed how many people have to take a lactase pill to prevent severe stomach pain from drinking milk or eating ice cream? That’s because people weren’t meant to consume lactose, which is the naturally occurring sugar in milk. There’s also people like me, whose bodies react violently, medically termed anaphylaxis, after consuming dairy. For those severely allergic to dairy, the body treats dairy like the poison it is, trying to get rid of it immediately.

“Dairy can contain dioxins” “…which are linked to lymphoma” (160-161), and “iodine-containing antiseptic chemicals, used to disinfect the cow’s teats to prevent mastitis” (409). Dairy products also increase uric acid, which ups the likelihood of gout or kidney stones (171); which is why doctors tell people who get kidney stones to stop drinking milk.

Milk contains a lot of natural estrogen (213), and yet, people have stayed away from tofu because it’s thought to increase human estrogen! Estrogen from outside sources (not made within our own bodies), increases tumors and cancer risk.

The claim that dairy is good source of protein is just not true. It only has 8 grams of protein for one serving. What dairy is, it’s a good source of inflammation from natural sugar found in milk, called lactose, and dairy is “…the number-one source of saturated fat” (260). And it’s the really bad fat…trans fat (261).

Dairy doesn’t help our bones either, it actually makes them more prone to fractures (214). I get my calcium in pill form and from green, leafy vegetables (260). Even if I wasn’t allergic to milk protein, I’d still stay far away from dairy.

Want lots of dairy-free recipes and to learn how to remove dairy from your diet altogether? Then check out my easy-to-read book that has over 40 yummy dairy-free recipes from


Source: Greger, M.D., Michael. How Not to Die. Book. New York: Flatiron Books. 2015 pgs. 160-161, 409, 171, 213, 260, 261, 214

Photo: It’s best not to drink your calories, unless it’s a smoothie, but sugar-free, organic almond milk (they might change the name to “beverage” instead of milk), is a good alternative to dairy milk.

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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