• Vegan Chocolate Pudding

      Vegan Chocolate Pudding The perfect dessert when you host your next party or for a sweet treat at home that is easy to make. Vegan Chocolate Pudding has all the flavor and texture of your favorite chocolate pudding, but minus the dairy and the tons of sugar. It is loaded with healthy nutrients from the […]

  • What is GMO?

    What is GMO? Many people have seen the term GMO in the news or in passing conversations, but don’t always know exactly what GMO is or means. GMO stands for Genetically Modified Organism, meaning the genetic code of a biological organism (ie plants or other living organisms) has altered. Bioengineering is the biological or medical […]

  • How Lemon Water Benefits Your Health

    One of my favorite things to recommend to patients is to include a glass of lemon water in their diet every morning. It is fast, easy and inexpensive! Its many benefits include hydration, energy, a great source of electrolytes, supports the immune system and promotes healthy skin and tissues. You can find many articles about […]

  • Baking Gluten-Free and Vegan

    Baking the perfect pastry or muffin with just the right amount of crumble or moistness requires a little finesse, given you’re not baking from a box or package filled with fool-proof mixes. So, when baking with gluten-free or vegan ingredients, success becomes exponentially more difficult and you end up with a dry cookie and a […]


Fresh Greens Everyday

I include a fresh organic green juice or smoothie in my diet every day! I like to make my fresh juice for a week at home and vacuum seal in the nutrients. Juicing at home is a great way to save money and a great activity to do with kids. Whats the trick to a good juice or smoothie? THERE ISN’T ONE! Get creative! Play with your food! Try something new like dandelion greens or maca root powder! You don’t have to use my recipe, but it’s a good place to start. Play with the ingredients until you find a recipe you love! Remember separation is normal. If you have a good recipe, share it with everyone below in a comment.

This is my favorite juice recipe made fresh with organic vegetables from my Grandma’s garden. All ingredients are always organic!


My Everyday JuiceJuices

Makes 6 (12 ounce) juices

7     Cucumbers

6     Lemons

5     small Fuji Apples

15   large Rainbow Chard leaves

1     large handful of Parsley (on the stem)

2-3 ounces fresh Ginger Root


My Daily Smoothie

Makes 2 (20 ounce) SmoothiesSmoothie

3 Valencia Oranges

10 ounces Coconut Water

1 cup frozen Strawberries

5 large Kale leaves

1 large handful Spinach

2 Bananas

1 ounce fresh Ginger Root

1 Tbsp ground Flaxseed


Food Safety At Home

Imagine for a moment, you’re at your buddy’s house watching the big game with a group of friends and there is a spread of chips, dips and snacks out on the coffee table, or how about attending a friends baby shower and the table is full of potluck dishes all the guests have made and brought to the party. How often do you consider how long the food has been sitting out or how it was prepared? It isn’t the most fun thing to think about, but food safety and sanitation is really the most important aspect to consider when preparing food, whether it be cooking dinner at home or preparing a dish for the pot-luck party. You don’t have to be a germ-a-phoebe in order to practice these simple food safety and sanitation rules.

These are the most common food preparation mistakes to make:

X  Touching Clean Surfaces or Ready-To-Eat Foods With Raw Meat.

X  Thawing Frozen Foods on the Counter.

X  Letting Foods Cool Down Before Placing in the Refrigerator.

X  Not Heating Foods to the Proper Temperature.

X  Eating Raw Cookie Dough or Batter.

X  Washing Produce in the Kitchen Sink Basin.

X  Not washing Your Hands Enough.

Properly Handling Raw Meat, Poultry and Seafood.

Never place cooked meat, poultry and seafood back on the same plate that held the raw meat. Raw meat should always be kept separate from all other food during storage and preparation. Don’t forget about the spatulas, utensils and cutting boards as well. For example, be sure to use a different utensil to take the burgers off the barbeque than used to place the raw patties onto the barbeque. It is also good to have designated cutting boards at home so that the risk of cross-contamination is avoided. Foodborne pathogens found in raw meat, poultry and seafood can contaminate produce and ready-to-eat foods.

Thawing frozen foods on the counter is NOT a good food practice. Thawing foods on the counter takes a long time, which leaves the foods out at an unsafe temperature, allowing pathogens to multiply and risks cross-contamination with other foods or objects. The safest way to thaw frozen foods is in the refrigerator. Move the frozen food item from the freezer into the refrigerator the night before cooking. Other safe ways to thaw your frozen foods is under running COLD water (not warm or hot water) in a sealed container or plastic bag, cooking the frozen food as is or thawing it in the microwave.

Example: While at a friends home for dinner, a couple people conversed in the kitchen while the mother prepared burgers in the stove top for dinner for the family and a couple guests. The frozen raw burger patties were set out on a plate on the counter while the mom prepared other ingredients for the meal. In an attempt to multitask (as mothers often do), she paused her meal preparation to fix the family dogs dinner. She placed the dog’s old, chewed, unclean food bowl on the counter next to the thawing burger patties. She mixed up a tasty dinner for the pet and then placed the bowl back on the floor in its usual place.

What’s wrong with this picture?

Dogs and pets, as much as we love them like a family member, carry many germs and bacteria not natural to humans. A pet’s food bowl is no exception to their germs and placing it on the counter and next to the raw meat is a major safety hazard. Being conscious of cleanliness in the kitchen is key to safety.

Properly Heating and Cooling Foods

In the food industry the term “danger zone” is used to describe the temperate range that is unsafe to store or hold food for longer than 2 hours. The danger zone is considered anything between 40°-140° F (1). These temperatures are the most ideal for pathogenic growth. A common mistake is to think you should let food cool down before placing it in the refrigerator. A good way to cool your hot food down is to separate it into smaller Tupperware containers and place inside the refrigerator within 2 hours of sitting out. It is also critically important that you heat your meat, poultry and seafood to proper temperatures. Undercooked meat could pose risk of food borne illness due to the possible bacteria or pathogens surviving the cooking process because the temperature was not hot enough. Everyone should know the internal food temperatures for meat and poultry when cooking at home. The internal temperature should be maintained for at least 10 minutes and tested with the proper meat thermometer.

Meat: 140° F minimum

Poultry: 165° F minimum

Food should be left out at room temperature for no more than 4 hours. After 4 hours food should be thrown away. If you are traveling with prepared food, make sure to secure it in either an insulated cooler or warming container.

“Don’t Eat the Raw Cookie Dough!”

How often did you hear that from mom as a kid? Well it was for good reason. Eggs can have salmonella, the most common bacteria to cause food borne illness, and as a common ingredient in baked goods it is unsafe to eat the raw dough or batter. A little trick to avoid salmonella contamination when cooking with eggs is to thoroughly wash the outside of the eggshell with soap and water. Salmonella lives on the surface of an egg, not on the inside, so simply washing your eggs can cut the risk of contamination.

Never Wash or Soak Your Produce in the Kitchen Sink Basinsink wash

The sink is where you wash dirty dishes, dump food and waste down the garbage disposal and clean countless other filthy items, and you can bet its got tons of germs all around. Even if you are a relentless cleaner, what’s below the drain and in the garbage disposal is out of your cleaning reach. Cleaning the surface of your fruits and vegetables is important because you don’t know what bacteria may be lurking there before bringing it home. The kitchen sink basin is not a reliably clean space to wash your foods.washing It is however, okay to rinse produce under the faucet without touching the walls of the sink basin. Instead, try filling a large sanitized bowl with clean water and soak your produce there. A few teaspoons of apple cider vinegar in the water will also help kill bacteria present on the surfaces of fruits and vegetables.

Wash Your Hands

Lastly, and the easiest of all, is the importance of washing your hands. Washing your hands is the easiest way to prevent the spread of bacteria. As simple as it sounds, washing your hands is important for your health and the health of others. Step-by-step instructions on the proper way to wash your hands can be found at the CDC’s website.


  1. Brown A. Understanding Food Principles and Preparation. 3rd ed. Belmont, CA: Cengage; 2011.


Healthy Holiday Favorites

In need of some last minute inspirations for your holiday meal dishes? Here are some of my favorite dishes to make for holiday gatherings. They all go well with Thanksgiving, Christmas or any holiday meal. Although I am not a vegetarian or vegan, I do enjoy incorporating ingredients that fit a vegan or gluten-free diet. This not only increases the healthiness of the ingredients, but it also makes guests with dietary restrictions feel at ease.

Friendly Reminder: Although the dessert recipes include healthier non-allergenic ingredients, that does not make the desserts “healthy.” They are still desserts with sugar and fat and everything that makes them taste delicious!

For vegan and gluten-free baking suggestions, see my article on Baking Gluten-Free and Vegan.


Kale Salad (Serves 8-10 people)Simple-kale-salad-2


  • 5 bushels of Kale
  • 1/3 cup Olive Oil
  • 1/3 cup fresh squeezed Lemon Juice
  • 5 fresh Garlic Cloves
  • 2 Tbsp. Crushed Red Pepper
  • 0.5 tsp. each Salt & Pepper

Suggested Additional Toppings:

Quinoa Crispies or Bread Crumbs, diced Red Bell Pepper, grated Parmesan Cheese


  1. Chop Kale leaves into long skinny pieces. Crinkle and massage the chopped kales pieces in your hands until the kale begins to feel soft.
  2. Place garlic, lemon juice, salt and pepper into a blender and blend until the garlic is finely chopped up. Then add the olive oil and crushed red pepper into the blender and briefly blend together.
  3. Add any additional ingredients you may like to the kale in a large salad bowl. Toss kale salad in the dressing and serve.

Scratch Pie Crust:

(Makes two 8- to 10-inch single-crust pies or one 8- to 10-inch double-crust pie)


  • 2 1/2 cups all-purpose flour
  • 1 teaspoon coarse salt
  • 1 teaspoon sugar
  • 1 cup coconut oil
  • 1/4 to 1/2 cup ice water
  • 1-2 Tbsp. lemon juice

***Gluten-Free option: (Substitute for all purpose flour) 1.25 cups brown rice flour + 1.25 amaranth flour + 1 Tbsp. arrowroot flour is equivalent to 2.5 cups all-purpose flour.


1. Place the flour, salt, and sugar in the bowl of a food processor, and process for a few seconds to combine. Add the coconut oil to the flour mixture, and process until the mixture resembles coarse meal, about 10 seconds. Add the ice water and lemon juice in a slow, steady stream, just until the dough holds together. Do not process for more than 30 seconds.


2. Turn the dough out onto a work surface. Divide into 2 equal pieces, and place on 2 separate sheets of plastic wrap. Flatten, and form 2 disks. Wrap, and refrigerate at least 1 hour before using.

Lemon Pie


  • 3 lemons
  • 3 cups sugar
  • 2 10-inch Pie Crust Dough
  • Flour, for work surface
  • 1/8 teaspoon salt
  • 7 large eggs, lightly beaten
  • 1 large egg white, lightly beaten


  1. Wash and cut 2 lemons crosswise into paper-thin slices. It is very important to slice the lemons as thin as possible; use a very sharp knife or a mandoline. Remove seeds and discard; transfer to a large bowl. Remove peel and pith of remaining lemon and discard. Slice lemon flesh crosswise into very thin slices. Remove seeds and discard; add to bowl with other lemon slices. Add sugar and toss well to coat. Cover bowl with plastic wrap, and let mixture stand overnight, stirring occasionally.
  2. Preheat oven to 450 degrees. On a lightly floured work surface, roll 1 pie crust into a 13-inch round. With a dry pastry brush, sweep off the excess flour; fit dough into a 10-inch pie plate, pressing it into the edges; refrigerate 15 minutes.
  3. Add salt and whole eggs to lemon mixture; stir until well combined. Pour into chilled pie crust.
  4. On a lightly floured work surface, roll remaining piece of pie crust into a 13-inch round. With a dry pastry brush, sweep off the excess flour. Cut 8-inch long slash in the center of the pie crust. Continue making slashes on both sides, descending in size, about 1-inch apart across the pie crust. Place over filling and crimp edges to seal. Brush top of crust with egg whites.
  5. Transfer pie to oven and bake 15 minutes. Reduce oven temperature to 375 degrees and continue until crust is golden brown and shiny, about 30 minutes.

Pumpkin pie


  • 1 cup packed light-brown sugar
  • 1 Tbsp rice starch
  • 1/2 tsp salt
  • 1 tsp ground ginger
  • 1 tsp ground cinnamon
  • 1/8 teaspoon ground cloves
  • 1 1/2 cups fresh Pumpkin Puree, or canned
  • 3 large eggs, lightly beaten, plus 1 egg for glaze
  • 1 1/2 cups evaporated milk (I like to use evaporated goats milk)
  • 1 pie crust dough
  • 1 Tbsp heavy cream


  1. Preheat oven to 425 degrees. Line a baking sheet with parchment paper; set aside. In a large bowl, combine sugar, ricestarch, salt, ginger, cinnamon, cloves, pumpkin puree, and 3 eggs. Beat well. Add evaporated milk, and combine. Set aside.
  2. Between two pieces of plastic wrap, roll pie dough into a 12-inch circle. Fit pastry into a 9-inch glass pie plate; trim dough evenly along edge, leaving about a 1/2-inch overhang. Pinch to form a decorative edge. If the dough begins to soften, chill for 15 minutes.
  3. Make the glaze: Beat the remaining egg, and combine with heavy cream. Brush glaze very lightly on edges of pie shell. Fill pie shell with pumpkin mixture. Transfer to prepared baking sheet.
  4. Bake for 10 minutes. Reduce heat to 350 degrees and continue baking for 30 minutes more. Cool on a wire rack.


Lower Your Cholesterol With Simple Diet Changes

High cholesterol is a place of concern for many people. There are surprisingly simple ways to positively influence the body’s cholesterol levels through diet. Here you will find all you need to know about the basics of cholesterol, what is does in the body, and the ways to influence the body’s cholesterol through diet.

Cholesterol is a chemical structure in the body that acts as the foundational structure for all steroid derivatives made in the body. Steroid is the true term for hormones, like cortisone, aldosterone, testosterone and estradiol. The body needs cholesterol as a base to build each of the hormones, bile acids and vitamin D. Cholesterol is a natural and important part of our body’s chemistry. In fact, our body makes all the cholesterol it needs on its own and is not necessary to get from dietary intake.

Cholesterol levels can elevate in the blood and prolonged periods of high cholesterol can lead to coronary heart disease. Most cases of high cholesterol are caused by an unhealthy dietary intake of cholesterol containing foods and a small percentage of cases are due to genetic predispositions to high cholesterol. Because many of these cases are related to diet, diet can be a simple way to combat high cholesterol and bring blood levels down to a healthy amount. Typically doctors write prescriptions for drugs to lower cholesterol levels rather than educating patients on how to change their diet. There are five classes of drugs prescribed for high cholesterol, and the first class of drugs are “bile acid sequestrants such as cholestyramine (absorbs bile acids)” (1). Conveniently, there is a nutrient called fiber, that just so happens to lower cholesterol in essentially the same way. Wouldn’t it be nice if you went into see you doctor and instead of a prescription with multiple side-effects, your doctor gave you instructions for a health diet modification?

Fiber, particularly soluble fiber, has cholesterol lowering effect because:

  1. Fiber binds to bile acids in the digestive tract, and once the bile acids are bound to fiber the bile acids cannot be used in other ways in the body, such as fat digestion. Then the bile acids are excreted from the digestive tract with the rest of the food waste. Bile acids are made in-part from cholesterol molecules in our body. By excreting out bile acids, the liver recognizes a depletion in bile acid and produces more bile acids to replace what it has lost in digestion, therefore using extra cholesterol molecules for production and subsequently lowering blood cholesterol levels.
  2. Fiber is also used by the good bacteria in our gut. Bacteria in the colon ferment fiber in order to produce acetate, proprionate, and butyrate, which inhibit (i.e. prevent) cholesterol synthesis. By preventing the production of new cholesterol in the body, fiber prevents the cholesterol levels from elevating further.

There are two types of fiber, soluble and insoluble. Insoluble is the “woody” components of fiber, called cellulose and lignin, which have wonderful benefits for intestinal and overall health, but is not correlated with cholesterol lowering abilities. However, soluble fiber is the component of fiber that influences cholesterol levels, especially the lowering of total serum cholesterol and LDL cholesterol. Soluble fiber is the “fluffing” components of fiber, including pectins, gums, mucilages, algal polysaccharides and some hemicelluloses, typically found in fruits, vegetables, legumes and whole grains.

The dietary guideline for fiber intake is 14 grams per 1000 kcals (28 grams for a 2000 kcal diet) per day for adults. An adequate intake for fiber is considered 21-38 grams per day. In order to consume enough fiber to make a significant difference in cholesterol levels, it is recommended one consumes 6-10 servings* of fruits or vegetables, or 2-3 servings* of legumes or oat- or barley-based cereal per day (2,4). (*A serving size is relative to the food and is usually found on the nutrition label, or is about 1 cup for fruits and vegetables)

Cholesterol is only found in animal foods, including meat, milk, cheese, eggs and organs. In addition to eating a diet rich in fiber, consuming less animal products can also aid in lowering cholesterol levels by decreasing the consumption of unnecessary high cholesterol foods.

A diet rich in high fiber foods can result in a 40% decrease in risks of coronary heart disease (3), and has many other health benefits. All fruits and vegetables are great sources of fiber. The chart below lists a few of some of the highest fiber foods available. It is wonderful to know that such a simple diet change can have such a profound impact on your health and cholesterol levels.

Foods Containing High Fiber (5):

Foods Containing High Cholesterol (5):


Here are some of the health claims approved by the FDA (4):

“Diets low in fat and rich in high-fiber foods may reduce the risk of certain cancers.”

“Diets low in fat and rich in soluble fiber may reduce risk of heart disease.”

“Diets low in fat and rich in fruits and vegetables may reduce the risk of certain cancers.”

“Diets low in fat and rich in whole oats and psyllium seed husk can help reduce the risk of heart disease.”

“Diets high in whole-grain foods and other plant based foods and low in total fat, saturated fat, and cholesterol may help reduce the risk of heart disease and certain cancers.”


  1. Mahan LK, Escott-Stump S, Raymond JL. Krause’s Food and the Nutrition Care Process. 13th St. Louis, MO. Elsevier; 2012, 46, 757.
  2. Gropper SS, Smith JL. Advanced Nutrition and Human Metabolism. 6th Belmont, CA. Wadsworth; 2013, 120.
  3. Petrisko Y. Cardiovascular Disease Lecture. Medical Nutrition Therapy I. San Diego State University. Lecture Conducted November 14, 2013.
  4. McGuire M, Beerman KA. Nutritional Sciences From Fundamentals To Food. 2nd Belmont, CA. Wadsworth; 2011, 136, 152.
  5. McGuire M, Beerman KA. Table Of Food Compostition For Nutritional Sciences From Fundamentals To Food. 2nd Belmont, CA. Wadsworth; 2010.






Black Bean Chop Salad:    20 grams FIBER!    0 CHOLESTEROL!     – per serving

Serves 2


8 ounces              Black Beans

1 small                  Sweet Potato

½ cup                    Quinoa (cooked)

¼ cup                    Green Onion

¼ cup                    Red Onion

1 large                   Tomato

1                              Avocado

2                              Radishes

¼ cup                    Cilantro

Sea Salt & Pepper to taste


Cook black beans according to instructions, or use rinsed, canned black beans. Steam sweet potato until barely soft to the center. Cook quinoa in 1 cup water. Dice all ingredients into small cube size pieces and slices. Mix together in a large bowl. Add sea salt and pepper to taste.


Healthy Recipe Modification Made Easy

Making healthy meals at home can be easier than you think. In fact many of those favorite comfort foods can be adjusted to give your dish a boost in their health factor. Here are SOME tricks to boosting your home made meals.

Adding spiral sliced vegetables to your next pasta dish. Using a spiral slicer, spiralslicerslice zucchini, butternut squash, sweet potato, yellow squash, or your vegetable of choice. Add the raw spiral cut vegetable in with the cooked pasta (50:50) and enjoy. I like the yellow and green squashes the most because the flavor blends well with Italian food. Adding these great vegetables to your pasta will taste just as delicious as original spaghetti and you boost your health factor by creating a dish with 25% more vegetables than before.

Adding flaxseed to baking increases the fiber, protein and omega 3 content, and boost the health factor of your muffins or cookies. You can add about 1 tablespoon to the average sized recipe of whole or ground flax. Purchasing whole flax and grinding them up in a coffee grinder or blender is a great way to get the most out of your flaxseed because it makes the nutrients within flaxseed exponentially more absorbable. Seeds have incredibly tough outer husks that do not break open within the digestive tract, which prevents our body from accessing the nutrients locked inside the seed.

Fresh is always best, but if you are using canned foods in your meals, sodium content is often a place of concern. The sodium content of canned foods is often excessively high due to preservation purposes. You can easily reduce the sodium content by rinsing off the food prior to using it. For example, if you’re using black beans for a recipe, simply rinse off the beans with water, allow them to drain and use the beans in your meal or recipe. A small sieve works well for easy rinsing and draining. This technique works for all canned vegetables and will help reduce your sodium content by 40% (1) of the canned food’s listed sodium content on the nutrition label.

For all you sushi lovers, soy sauce is a staple of the cuisine, but not the ideal condiment of choice if you want to be healthy. Soy sauce is made from fermented soy bean paste, grain, brine, and molds. In fact the popular Kikkoman brand lists its ingredients: water, wheat, soybeans, salt, sodium benzoate; less than 1/10 of 1% as a preservative (2). Does anyone else think it’s odd that wheat is higher on the ingredients list than soy? Ingredients on a nutrition label are listed in order of most abundant to least abundant in terms of weight. The ingredient list can be easily misinterpreted to think that the ingredients are literally what is found in the food, instead of the processed and manipulated version of what it really is. When it list “soybeans” it doesn’t exactly paint a picture of boiled soybeans, mashed into a paste and fermented. Soy sauce is also a high sodium containing food, which is not good for your heart and overall health. Instead of using soy sauce on your next mecoconutaminosal, try Coconut Secret’s Coconut Aminos. Coconut Aminos is made from naturally fermented organic coconut sap and mineral rich sea salt. Not only are the ingredients cleaner for your body, but it tastes exactly the same as soy sauce and has less than half the sodium of the Kikkoman soy sauce (Coconut Aminos 113 mg per tsp.; Kikkoman Soy Sauce 307 mg per tsp.)(2,3).

Lettuce wrapped burgers have become much more popular and is more commonly found on restaurant menus. Forgoing the bun can be an excellent way to drop some calories and include more vegetables into your meal. You can use any lettuce you like. I really like one or two kale leaves, but romaine and butter leaf lettuce works great as well. If you really like your burgers with a bun, try including more vegetables like lettuce, kale, tomato, onion, mushrooms, bell peppers, shredded carrots or radish, or cucumbers. Avoid consuming sugar beverages and adding unnecessary salt, pickles, condiments and high fat toppings on your burger.  Fats (like cheese and condiments), salt and monosaccharides (like the simple sugars found in beverages) can slow gastric emptying, which will delay accompanying foods from emptying from the stomach as well (4). Delaying the digestion of animal proteins, especially red meat, is not a great situation for the gut because of animal meats acidic nature and their role as a dietary risk factor for cancer (5). It is ideal to keep animal proteins at a moderate intake and the digestive tract working at a clean and optimal level so that the protein digestion is not delayed any longer than necessary.

There are unlimited ways to improve each meal by making small changes or substitutions. These are just a few tip for you to try at your next meal, but get creative and try and come up with new ways to improve you meals to be healthy without compromising delicious!

I encourage you to share your favorite healthy recipe modification below:



  1. Copp L. Vegetables and Legumes Lecture. Introduction to science of Food. San Diego State University. Lecture Conducted February 27, 2012.
  2. Soy Sauce. Kikkoman website. http://www.kikkomanusa.com/homecooks/products/products_hc_details.php?pf=10101&fam=101. Published 2014. Accessed September 3, 2014.
  3. Coconut Aminos. Coconut Secret website. https://www.coconutsecret.com/aminos2.html. Published 2009. Accessed September 3, 2014.
  4. Gropper SS, Smith JL. Advanced Nutrition and Human Metabolism. 6th ed. Belmont, CA: Wadsworth; 2013, 105.
  5. Mahan LK, Escott-Stump S, Raymond JL. Krause’s Food and the Nutrition Care Process. 13th ed. St. Louis, MO. Elsevier; 2012, 636.


Kinesio Taping the RIGHT Way: Safety and Education

Yesterday I ran a half marathon, my fifth one in fifteen months, and I am noticing a trend among runners that concerns me and I want to address it. I see many runners with self-applied KT tape all over their bodies and I am concerned about the possible risks that people are unknowingly taking when self-applying kinesio tape. I am glad to see the popularity of kinesio taping growing because it’s a great therapy for a broad range of needs. My concern lies in that consumers are not educated on how to apply kinesio tape properly or the important differences in tapes available for purchasing. KT Tape, in particular, is a company that makes a popular, but lesser quality, kinesio taping product and fills the internet with do-it-yourself videos. This could risk the safety of consumers because it misleads them into thinking anyone is capable of correctly applying this special tape for the purpose of physically altering the body’s kinesiology. I often find myself on a routine run and see another active individual with KT Tape slapped on like a Band-Aid, doing absolutely nothing for their muscle and I am dying to run up and explain what has happened and how to fix it.cktp

I have taken advanced courses on kinesio taping and am a Certified Kinesio Taping Practitioner (CKTP) through the Kinesio Taping Association International. Applying kinesio tape properly requires detailed knowledge of the human anatomy and kinesiology and an in depth understanding of the science and mechanics of the tape itself and how it works with human tissues. There is specific ways to apply the tape depending on which muscle, muscle group or fascia tissue are either weak or too restrictive of the body’s normal range of motion. Knowing how to decipher which tissue is weak or restrictive is where a CKTP’s skills come into play. It can be too easy to cause more discomfort or muscle imbalance if the wrong muscle or fascia tissue is taped, and even if the right tissue is taped, the right tension, direction and shape of the tape has to be used. If the wrong tension, direction or shape is used you may not be engaging anything at all or worse, you could injure yourself by exercising on wrongly taped tissues.


Dr. Kenzo Kase

Understanding the types of tape products on the market is also important. There are multiple products and brands available, but there is only one kinesio tape brand that correctly aids the body. The original Kinesio Tape is the only brand that correctly applies itself to the body due to its intelligent design and patenting. There are many copy-cat brands on the market including KT Tape, Rock Tape, SpiderTech, and Performtex just to name a few. KT Tape is the brand I see most often miss used and improperly applied. KT Tape is the most marketed in the US, easy to find in stores and floods YouTube with do-it-yourself videos to follow along for self-application. KT Tape is a copy-cat tape that was designed by an American who was originally one of the right-hand men to Kenzo Kase, DC, the creator of Kinesio Tape. He copied the concepts of Kinesio Tape and marketed it to the US like crazy. The trouble with KT Tape and all the other copy-cat brands is that because Kinesio Tape is patented well and is truly the best in all aspects, so everyone else is a lesser version. They may be well marketed and have flashy patterns, but they lack the true quality that Kinesio Tape has. There is a major difference in the adhesive ingredients, which effects the strength of stickiness, ability to stay on in water and the safety of providing a hypoallergenic material. There is also extensive R&D that goes into the main material of the tape. Kinesio Tape is 100% cotton and elastic fibers, latex-free, hypoallergenic, and specifically designed to mimic the human skin and allow proper breathing and lymphatic stimulation of the skin. Not to mention countless research has been done to back-up the credibility of Kinesio Tape. Other brands cannot guarantee the same quality of Kinesio Tape. A good comparison is memory foam mattresses. Tempurpedic is the king of memory foam mattresses, and their patents on design and material prevents other companies from recreating the quality a Tempurpedic offers. So you may find other brands that look and feel similar for a much lower price, but they wear out more quickly or don’t support as well (1). The original Kinesio Tape has been around since 1984 and has been used by countless Olympic and professional athletes. Check out this article on the growing popularity of Kinesio Tape among Olympic athletes.

Examples of what kinesio taping should NOT look like:

ktX3     ktX2      ktX1

Correct Achilles/Soleus Application:


Kinesio Taping is not just for athletes, although it is seen more commonly in active populations. In fat, 85% of the Kinesio Tape applications are for non-athlete application and use. It works well for injuries, scar tissue, chronic issues like carpal tunnel and tennis elbow, and even structural corrections for imbalances caused by Cerebral Palsy. Finding a CKPT near you is essential for assuring proper application and safety. For more information on Kinesio Taping visit http://www.kinesiotaping.com.

*NOTE It is my professional opinion that kinesio taping is a great application for temporary correction, which helps relieve symptoms, but to fully address the root cause of the imbalance massage therapy, chiropractic and sometimes medical attention from quality professionals is the proper therapy of choice.

If you have questions about kinesio taping or are in the San Diego area and would like Kinesio Taping, you may contact me and I would be happy to assist you!


1. Robinson N. Tempur-Pedic Review, Ratings, Comparisons and Complaints. Sleep Like The Dead web site. http://www.sleeplikethedead.com/memory-foam-tempurpedic.html. Published August 7, 2014. Accessed August 17, 2014.


Skipping Breakfast?

Recently, the American Society for Nutrition published a study was released claiming it had proved that eating breakfast in the morning was not related to weight loss. It got a lot of media attention, but may be sending a misleading message. Multitudes of studies have been published on the topic of eating breakfast vs. skipping breakfast and the health effects it may have.

This study claims there is no correlation between eating breakfast or not eating breakfast and weight loss, saying that both eating breakfast and skipping breakfast “had no discernable effect on weight loss in free-living adults who were attempting to lose weight.” The trouble with this study is that the type and portion size of foods consumed in the breakfast test groups were not controlled and the study participants consisted of overweight and obese adults who were trying to lose weight already. This means that there were likely to be other factors contributing to weight loss, such as exercise of dietary adjustments in ways other than breakfast.

Weight loss is a complicated subject and highly variable from person to person. People are often mislead to believe that fad diets and blanket diet regimens are the divine answer to weight loss they have been looking for. Individual’s body types and physiology are all unique, which requires a unique combination of therapies including, but not limited to, diet change, exercise, behavioral change and sometimes psychological counseling. Therefore, singling out the choice to eat or not eat breakfast as a means to prove its ability to single-handedly cause someone to lose weight or not, is really not relevant. If you break down the sole activity of eating breakfast, there are many facets that influence diet and health within this one activity. First and foremost, what are you eating for breakfast? There is a big difference between a McDonald’s Egg McMuffin and homemade green smoothie. The recent breakfast study left the breakfast food choices completely uncontrolled, allowing participants to consume anything they desired. It does state that the participants chosen for this study were “otherwise healthy overweight and obese (BMI between 25 and 40)” adults “trying to lose weight in a free-living setting,” but having the intention to try to lose weight has no correlation with ability to eat a healthy diet. Being that the majority of the study’s participants were considered overweight or obese, I have good reason to believe these participants are likely to not be educated on what constitutes a healthy diet.

Although a clear correlation between breakfast consumption and metabolism has yet to be made, there are many research studies, covering different age groups, socioeconomic and ethnic populations that have shown that skipping breakfast all together is associated with obesity and type 2 diabetes, especially in children and adolescents. This paints a pretty obvious picture that consuming breakfast is the healthier choice. Now that we know eating breakfast is a healthy decision, we should focus on how to make healthy food choices in our daily lives.

In conclusion, diet alone is not enough to implement a healthy weight loss program, let alone one meal’s ability to be a true indicator on weight loss control. Eating breakfast is important and what foods as well as the portion size you choose to consume for breakfast are even more important.



Welcome to the Food and Nutrition Talk space! I want to bring the freshest nutrition knowledge to you, my readers, so that every person feels like they have access to sound nutrition advice to live the healthiest life for them. I believe health is grounded by nutrition. There is no truer statement than “you are what you eat.” If you don’t believe me, pick up and read a biochemistry book. Perhaps I will save that for a future topic to write about. If you want to be healthy and strong, eat healthy foods and practice a health lifestyle.

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