Does CBD Oil Really Work For Pain – What I discovered when I forgot to take my CBD oil

So often I will take a natural remedy and after a while wonder if it’s still working.  I feel better and forget what it was like back before I discovered the particular natural remedy.

Does CBD Oil Really Work for Pain

Suffering from chronic pain and inflammation, I’ve developed a nutritional regimen, including natural remedies and supplements that help me control it. One of those remedies is CBD Oil. It has done so much for me since I started taking it several months ago.

Today, I left for work and forgot to take my CBD Oil. Ooops! I realized it as I was diving away from home and had no time to go back home to take it. Oh well, this will be a good test as to whether it’s working or not.

Does CBD Oil Really work for pain? Continue reading and find out.

I discovered CBD Oil…

…several months ago when I was having a particularly challenging day, dealing with nerve pain in my body.

I work in a chiropractic office and we carry the Medterra Brand of CBD oils. I’d spoken to the office manager and other staff members who had been using it, but I kept putting it off trying it out until this day. My pain level was at a level that I couldn’t stand any longer so I decided to give CBD oil a try.

Does CBD Oil Really Work for Pain
CBD Oil Tincture

The Medterra brand is an isolate that comes in different strength tinctures, 500 mg, 1000 mg, and 3000mg bottles. I decided to go for the big daddy, high potency tincture as I felt that my pain was too great for anything less. So I purchased the 3000 mg bottle.

It took about a week for me to feel the full effect of the CBD oil and I was amazed how it brought my pain level way down.

Being a former competitive athlete, I suffer from arthritis and chronic inflammation, so I had to find something that helps me feel better without damaging side effects.

Some time has gone by…

…and I found that although the debilitating pain that I was experiencing had decreased significantly, I was still experiencing some pain.

If I’m real good about eating my anti-inflammatory foods, taking my supplements, getting enough rest, and of course taking my CBD oil, my pain is managed to a tolerable level, meaning I can still feel that my body’s degenerated areas exist, but I am able to carry on with my life and not feel miserable pain all the time especially when I’m up and about, walking, standing and taking care of life.

Living a Balanced life

When using a natural remedy to help your health while living a life style that’s  inconsistent with healthy living, you may find that the remedy doesn’t work as well.

If your body is inflamed and in pain, it’s important to bring balance into your life. Expecting one remedy to completely fix your life while eating inflammatory foods,  is not realistic.  There is no magic pill that will fix everything.

In order to stop the pain in your body, you need to stop doing the things that cause the pain in your body. There is some truth to the saying, “You are what you eat.” If you eat inflammatory foods, you’ll be inflamed. If you don’t do the necessary things in life to keep you healthy, you’ll notice that your health is challenged.

Balance is key.

Eating an anti-inflammatory diet is very helpful. Check out my post on the best foods to eat for inflammation as well as my post on the best anti-inflammatory diet.

Regular moderate exercise and a regular stretch or yoga routine will make a big difference in your life since strength and flexibility are two things we lose as we age, thus speeding up the aging process.

Does CBD Oil Really Work for Pain
Drink Pure Water

Keeping yourself hydrated by drinking half your body weight in ounces daily is important as, the body is made up of nearly 75% water. Water is used in many of our body’s physiological process as well as helping in keeping our joints lubricated.

If you suffer from joint pain, it’s imperative that you take in enough fresh, pure water daily. Drinking coffee, tea, alcohol, or soft drinks does not count as water since they are dehydrating to the body. In fact if you take in any of these beverages, it’s important to take in more water.

Avoiding sugar, and sugar containing foods and beverages are important in helping to decrease inflammation in the body. Check out, “How bad is sugar for your health.”

Does CBD Oil Really Work for Pain
Anti-inflammatory supplements

A consistent supplement regimen can help control inflammation in the body as well. My favorites that have helped me tremendously are: Omega 3 Oil, Turmeric, Hyaluronic Acid, MSM, magnesium, and of course CBD oil.

So how did I confirm that CBD actually works?

So getting back to my story about heading off to work this morning and discovering that I’d forgotten to take my CBD oil… My work requires me to be 110% engaged and focused on what I’m doing. However, as the day went on, I felt myself slowing down. I began to notice my various aches and pains nagging at me.

By the time I was done working, I was definitely feeling the aches and pains. Couldn’t wait to get home and take my CBD.


So, Does CBD oil really work for pain? I would say, yes absolutely.

It does more that just help pain. CBD oil has other health benefits as well. Check out my article that discusses CBD in greater detail.

What’s the Best Healthy Breakfast – My Favorite Veggie Scramble

What's the Best Healthy Breakfast - My Favorite Veggie Scramble
Anti-Inflam-Scram with eggs over easy

What’s the best healthy breakfast? My favorite veggie scramble is a great way to start the day with high nutrition. So often due to a busy schedule and work,  we tend to stop and pick up take out from the coffee house or drive through, eat something that’s high in sugar and low in nutrition,  or we have no breakfast at all.  We don’t have time to cook our meals and might have to eat out for lunch too. I find if I at least get this in at the start of the day, I’ve done something great for my body that will carry me through the early part of the day.

Having breakfast is very important to your health and your productivity.

This is quick to put together and gives you a balance of nutritients to start your day.

What you need to put it together

  • I prefer using a non-stick pan.
  • Food Processor (Mine is the Kitchen Aid brand))
  • Spatula for flipping eggs


  • Coconut oil spray
  • 2 large or 4 medium asparagus
  • a handful of broccoli florets
  • a handful of cauliflower florets
  • 2 pastured eggs
  • *optional Parmesan cheese preferably made from goat or sheep milk


What's the Best Healthy Breakfast - My Favorite Veggie Scramble
Chop asparagus

Rinse off veggies. If you are using large asparagus, I’d suggest you split them in half or quarters before chopping them. Spray plenty of coconut oil spray into the pan and put the asparagus in the pan. Wait to start the cooking process till you have everything prepped and ready to go. I find if I don’t have it all ready, something will get overcooked and basically kill all that

wonderful nutrition in the veggies.

Prep for the broccoli and cauliflower: I break up the florets into my Kitchen Aid food processor. I turn it on for about two seconds and then pulse it until the contents are riced. Set aside.

What's the Best Healthy Breakfast - My Favorite Veggie Scramble
lightly cook asparagus in coconut oil spray

Saute the asparagus on medium low heat, for about 2 to 3 minutes then add the riced broccoli and cauliflower. Cover with a lid. Stir about every minute for 3 minutes maximum. You want the broccoli and asparagus to still look bright green.



What's the Best Healthy Breakfast - My Favorite Veggie Scramble
Lightly cooked Broccoli, Cauliflower and Asparagus

Empty the pan onto a plate and sprinkle with a little Parmesan cheese.







What's the Best Healthy Breakfast - My Favorite Veggie Scramble
Pastured Eggs




I like to fry (on low medium heat), with a little more coconut spray, my two pastured eggs. Break the eggs into the pan. Sprinkle a little more Parmesan cheese over the eggs while they are cooking. After about 2 minutes, gently flip so as to not break the yoke. Cook for no more than a minute and then with a spatula, place the eggs over the veggies. I like my eggs over easy so that the yoke can run over the veggies, but you cook them however you like.

The Anti-Inflam Scram

Another way to prepare this dish is to scramble the veggies with the eggs. Have the eggs broken in a small bowl and scrambled. You can scramble in the Parmesan cheese. Once you’ve reached the part of the recipe above where you add the broccoli and cauliflower to the asparagus in the pan, cook for about a minute and then add the egg mixture. Continually stir the ingredients, flipping them with a spatula until the egg is cooked. Remove from the pan immediately so that the veggies do not overcook.

Because the broccoli and cauliflower are riced, they cook a lot faster. In order to get the most nutritional benefit out of these veggies, not to mention the best taste, it’s very important to not overcook them.

The Great thing about Broccoli and Cauliflower

What's the Best Healthy Breakfast - My Favorite Veggie Scramble
Broccoli and Cauliflower

Broccoli and cauliflower are considered cruciferous vegetables. These amazing vegetables, besides having anti-oxidant and anti-inflammatory properties, have a substance in them called sulforafane. It has cancer fighting properties. A serving a day is very beneficial for your health.

The Great thing about Asparagus

What's the Best Healthy Breakfast - My Favorite Veggie Scramble

Asparagus contain a high amount of the amino acid asparagine which acts as a diuretic. This makes asparagus an ideal natural way to help rid yourself of bloat, swelling and inflammation.

Check out my post that elaborates on the topics of how healing asparagus and cruciferous vegetables are.

Why Goat or Sheep milk Parmesan?

Adding Parmesan cheese to this dish is optional, however I really enjoy the flavor it adds. Most often we purchase Parmesan cheese that is made from cows milk which can be problematic for people who are lactose intolerant.

Parmesan also contains salt so if you are on a low sodium diet, it’s probably best to avoid the Parmesan or use sparingly. Instead you might try your favorite no salt seasoning.

A great alternative for people who are lactose sensitive or intolerant might be Parmesan made from either sheep milk or goat milk. The fat globules in these two milks are smaller than in cows milk which makes them more easily digestible. Some people don’t like the stronger, sharper taste of goat milk and goat milk products which makes sheep milk cheeses a better alternative.


If you require more carbohydrates in your diet, I would recommend adding some gluten free oatmeal on the side. If you suffer from pain and inflammation or have an illness, I would recommend that you avoid adding sugar, a high glycemic sweetener or an artificial sweetener. Instead add a little cinnamon and a little stevia to sweeten it up if you must. Some gluten free toast is another option if you’d like to up the carbs.

The first time you make this, like with most things we do for the first time, it might take a little more time, however once you have it down, it’s a piece of cake, without the calories;) You can have it done and ready to eat in no time.

Next time you are racking your brain for what’s the best healthy breakfast, remember this very healthy veggie scramble. Who needs hash browns?;)

I’d love to hear from you. Please feel free to ask questions or comment in the comments section below and I will get back to you soon. Let me know what you enjoy putting in your healthy morning scramble.

In Good Health,


Best turmeric supplement review – A very beneficial supplement for pain and inflammation

One of my main topics here at DrDina Wellness is the discussion about pain and inflammation. I’ve been living with chronic pain and inflammation for a few years now and have continued to do research on the best ways to naturally combat it.

I have a regimen that helps me day in and day out to control it and if I veer off of the regimen, I surely do feel it.

Sometimes it takes me not doing part of my regimen to know how well it actually works. For instance, I delayed in getting one of my supplements till I was almost out, thinking that I could just go pick some up at the chiropractic office I work out of. Well, the office was out of it, so I went ahead and ordered it from the company only to find out that I had to renew my application as a nutrition practitioner before they would send me my supplement. Well that added a few days to receiving my supplement.

Needless to say, I am feeling the effects. I didn’t realize how well it does what it does for me.

I hope you find reading my Best Turmeric Supplement Review to be very helpful.

Product Specifics

  • Product: Kapp Arest by Biotics
  • Best Price: $47.90
  • Where to buy: Amazon
  • Quantity: 180 Capsules
  • What’s in it: Curcuminoids from turmeric rhizome extract, Boswelia extract, Propolis, extracts from Green tea, ginger, Rosemary, and celery seed, Alpha lipoic acid, trans-resveratrol, phytolens extract, Bioperene extract.

    Best Turmeric Supplement Review
    Nutritional Specifics

Best Turmeric Supplement Review
Kapp Arest


Best turmeric supplement review - A very beneficial supplement for pain and inflammation
Turmeric root

So what is all that stuff anyway? Curcuminoids are anti-inflammatory, anti-oxidant and anti-microbial. Check out my post about The Benefits of Turmeric Curcumin for a greater explanation about the healing properties of turmeric.


Best turmeric supplement review - A very beneficial supplement for pain and inflammation

Boswelia and Propolis are also anti-inflammatory.

Best turmeric supplement review - A very beneficial supplement for pain and inflammation
Properties of Propolis






Best turmeric supplement review - A very beneficial supplement for pain and inflammation
Green Tea

Green tea is known for being anti-inflammatory and anti-oxidant, helping to reduce free radicals, thus decreasing cell damage in the body.



Best turmeric supplement review - A very beneficial supplement for pain and inflammation
Ginger Root

Ginger is also known to be anti-inflammatory. Has shown to be very effective for pain and stiffness associated with osteoarthritis.



Best turmeric supplement review - A very beneficial supplement for pain and inflammation

Rosemary is a good source of anti-oxidants which are beneficial to fight free radicals. Studies have shown rosemary to be very beneficial in enhancing the immune system and improve blood circulation.



Best turmeric supplement review - A very beneficial supplement for pain and inflammation
Celery Seed

Celery seeds are a powerful anti-inflammatory.





Alpha Lipoic Acid is anti-oxidant, anti-inflammatory, can lower blood sugar, slow down the aging of the skin, and improve nerve function.

Trans-resveratrol is anti-aging and anti-inflammatory.

Phytolens extract has free radical scavenging ability that results in great benefit to the management of inflammation.

Bioperene extract helps to increase nutrient absorption.

All of these ingredients work synergistically to help scavenge free radicals, decrease inflammation, and increase the effectiveness of the immune system.

Each of the above ingredients have other health benefits as well, but for the purpose of this post I am sticking to discussing the anti-inflammatory properties.

How will this product help you

Best turmeric supplement review - A very beneficial supplement for pain and inflammation
Arthritis in hands

I can tell you from my own experience that this supplement is golden in my daily regimen, to control the pain and discomfort in my body from arthritis. I’ve experienced that it supports my immune system as well. I know this because this past winter everyone around me was getting sick with the flu or colds and I was not phased. I also know that it helps with digestion and proper elimination.

How it can help you is very similar to how it helps me. You may also consider incorporating some anti-inflammatory foods into your daily regimen. I find that if I only take supplements and don’t fix my eating too, the supplements don’t work as well as they could. If I eat inflammatory foods every day, that means that my body is even more challenged in having to deal with inflammation. Not to say that you can never eat inflammatory foods again (I call this fun food), however if you are in pain most of or all of the time, you have to significantly decrease and even eliminate your intake of fun food, in order to experience a change for the better.

Check out my articles on The Best Foods to Eat for Inflammation and The Best Anti-inflammatory Foods to get some ideas that can be helpful for your day to day diet.

I know that sometimes it can feel overwhelming to completely change the way you eat. Some people can do cold turkey and others need a more gradual change. If you make baby steps to change, a little every day or every week, eventually you will get there.

The supplements will help you begin to become less inflamed as you make other changes to you daily food intake.

Pros and Cons to taking Kapp Arest

The pros are, you’ll feel less pain, less stiff, feel better doing your activities of daily living and exercise, you can lose weight, better digestion, better elimination, enhanced immune system.

There really are no cons, except maybe when you run out. Your pain may come back, especially if you have a degenerative condition. My rule for myself is, DON’T run out.

Caution:  Not recommended for pregnant or lactating women.  If you are taking any medications, be sure to check with your doctor or pharmacist to be sure that Kapp Arest does not have any drug interactions.

Proper Dosage

The bottle recommends 3 capsules per day. I use 6 capsules per day, 2 with meals, 3 times per day. My recommendation to you is start at 3 capsules per day, 1 capsule with food, 3 times per day. You can increase it to 6 capsules per day either 2 capsules 3 times per day with food or 3 capsules 2 times per day with food.

I would not exceed 8 capsules a day. Taking more only wastes it since your body can only absorb so much.

It is important to drink plenty of water while taking this supplement.  As a general rule, it’s best to drink half your body weight in ounces.  Hydration is essential for many of your bodily functions to perform optimally. Not drinking enough pure water can also contribute to pain.


There are different things that can cause you pain and inflammation, some of which can be very serious. If you experience unexplained pain, be sure to see your doctor and/or wellness professional.

This post is in no way attempting to diagnose your problem. I am just sharing my experience dealing with arthritic pain and my choice to handle it naturally.

Medications can have some pretty severe side effects, so I choose to go the natural route whenever possible.

I hope you found my Best Turmeric Supplement Review helpful in making a decision about incorporating a turmeric supplement into your daily nutritional regimen.

If you have any questions or comments, please feel free to ask or comment below in the comments section.

In Good Health,


Best Reusable Ice Pack Reviews – Most effective to ice an injury or inflamed body part

In a physical therapy or chiropractic clinic as well as in an athletic training facility, it’s important to have use of durable, effective ice packs to treat patients and athletes for injured or inflamed body parts. Being in chiropractic practice for over 23 years, I have found the Colpac ice pack by Chattanooga to be my favorite due to its durability, it’a ability to stay cold and its pliability to fit around almost any body part.

Here I’d like to add my input to the Best Reusable Ice Pack Reviews.

Product Specifics

  • Best Reusable Ice Pack Reviews
    Colpac Ice Pack 12.5″ x 18.5″

    Product: Chattanooga Colpac reusable gel ice pack

  • Price: $20.79
  • Where to buy: Amazon
  • Size 12.5″ x 18.5″
  • Materials:  Polyurethane outer, Silca gel inner
  • Guarantee: Amazon Return Policy
  • My Rating: 5*/5*

You can purchase other sizes of this ice pack and ice packs that are shaped for icing the neck, but if you can only have one, I like this one for its versatility.

Best Reusable Ice Pack Reviews
Colpac Ice packs in various sizes


Best Reusable Ice Pack Reviews
Icing knee with Colpac Ice Pack 12.5″ x 18.5″

A great way to ice a larger body part such as back, shoulder, hip, and thigh, however works great for knee as well. When I use it on my knee I tend to fold it in half.  It can also be wrapped around the knee. Place a towel under a supported leg, with knee extended, mold the Colpac ice pack around the knee. Be sure to have a bandanna or thin towel between the ice pack and the body part to protect the skin and prevent ice burn.

How will this product help you

This product works well for icing a body part that has been injured, for recovery after exercise or exertion, for everyday aches and pains and pulled muscles. It’s made of a durable polyurethane material that is flexible and comfortable. The silica material inside the pack is very pliable making it easy to wrap around or apply to most body parts.

Pros and Cons

The pros are durability, pliability, and effectively stays cold for 30 minutes. Its soft and comfortable while icing an injury (other than the initial discomfort of the cold).

The cons, well there really aren’t any except I purchased one once that after a while started to leak. That could have been because of the way I was storing it in my freezer, uncovered, folded in half and shoved in whatever space happened to be available in the freezer. The only other thing that is very preventable is if you put the ice pack straight onto your skin without a towel between the ice pack and your skin, it can give you an ice burn.

Proper use and Care of the Colpac ice pack

When you first receive your Colpac Ice Pack, remove it from it’s packaging. Place the ice pack in a freezer no colder than 0 degrees Fahrenheit. Be sure that it is placed flat in the freezer. After 2 hours it will be ready to go.

As mentioned previously, make sure to place a towel or bandanna between your skin and the ice pack. Ice the injured body part for up to and not exceeding 20 minutes.

It is best to NOT sit, lay, or sleep on Colpac.

When finished, be sure to wipe off all the moisture on the ice pack and place it in a resealable plastic back (this helps to extend the life of the ice pack) and again, place the ice pack flat in the freezer.

For an acute injury, you can ice for up to 20 minutes every hour for a couple of days. Best to get directions from your doctor or physical therapist for specific instructions for your injury.

The Colpac is not intended to be used as a hot pack. Only use for cold therapy.

The sooner after an injury that you ice, the better. Once the injured body part begins to swell, this slows down the healing process. Icing immediately after injury can speed up the healing process.

Check out my post on How to Treat a Swollen Knee.


I hope this post on the best reusable ice pack reviews has been helpful to you.

This review is not meant to diagnose any health issue or give you a treatment plan. Ultimately you must seek the guidance of your doctor or physical therapist for an appropriate treatment plan for your injury.

Having been an athlete for most of my life and having multiple injuries over the years, ice has been my friend. Now I’m an older athlete with plenty of osteoarthritis in my joints. I find icing my knees and my low back to be very comforting and healing post exercise, or if I’m having a particularly uncomfortable day.

I would love to hear from you about how icing has worked for you. Please let me know if you have any questions. I will do my very best to get back to you promptly.

In Good Health,


How to Treat a Swollen Knee – Post injury or aggravation

How to Treat a Swollen Knee
Knee Pain

People from many walks of life deal with knee pain and swelling. Whether its occasional or every day. It can hamper your activity level and even make you down right miserable. There are many causes for knee pain and swelling, a couple of those being injury and overuse.

How to Treat a Swollen Knee
Playing Soccer can be hard on the knees

An injury may have occurred while participating in a sport or athletic activity, landing badly after jumping from even the smallest elevation, tripping and falling, or in a car accident.

Overuse can come from working a job that requires you to stand on your feet for many hours a day and other activities that may require you to kneel or carry a heavy load, over and over again. Participating in a strenuous sport over many years, such as martial arts, running, dancing, weight lifting can wear the joints down.

How to Treat a Swollen Knee
Martial Arts can be hard on the knees

Overuse can also come in the form of being overweight. Walking and pounding the joints with extra weight on the frame can cause early degeneration in the knees and other joints.

Wearing non-supportive shoes especially when engaging in physical activity can also be a contributing factor to knee pain and swelling.

The Importance of Wearing Sport Specific Shoes

Something that I found to be of the utmost importance as a dancer and athlete was to wear the right shoes for what I was doing. Also important is to make sure shoes are replaced when they begin to wear as it puts undue stress on the body’s whole frame.

How to Treat a Swollen Knee
Dance Sneakers

When I was teaching dance fitness classes, I could tell when my dance sneakers were beginning to wear because I could feel it in my knees. My legs would tire much faster. I also found that if I wore shoes other than dance sneakers when I was teaching my dance fitness classes (shoes that stuck to the floor), it would cause a lot of pain and discomfort not only in my knees and legs but also in my hips and low back. Improper shoes forced me to recruit other muscles in excess in order to perform the same movements. Shoes that might otherwise be great for boot camp, running or weight training are too sticky on the floor for dance. Dancing movements often involve twisting and sliding on the floor, as an example.

Cycling shoes are a much better choice when riding a bike or when participating in a spin class. The sole is stiffer, there by taking pressure off of the sole of the foot and making each pedal stroke more efficient.

How to Treat a Swollen Knee
Running Shoes

Same goes for running shoes. Depending on the type of running event an athlete participates in, determines which running shoe works best for his or her particular sport. For the recreational runner, good supportive running shoes that fit properly and distribute the forces most effectively into the foot and ultimately the body are very important to help prevent impact and injury to the knees and other joints.

How to Treat a Swollen Knee – The RICE principal

Rest, Ice, Compression, Elevation. When an injury or a flare up of pain occurs, it’s important to rest from strenuous or prolonged activity to encourage the area to heal. However, lack of movement isn’t good either. It’s important to talk with your doctor or physical therapist about exercises that will help to heal the painful, swollen knee. Immobility may be necessary for a little while but also incorporating some exercises to maintain the strength of the muscles surrounding the knee are important in the healing process.

ICE IS YOUR FRIEND! Ice is very helpful in decreasing pain and inflammation. The sooner that you apply ice to the injured knee, the better. Inflammation is a normal process early on after an injury that can help in healing the injured area and can keep the injured person from using it, protecting it from further injury. The body’s response, however is often excessive. Too much inflammation that can have adverse effects. Icing soon after the injury or swelling occurs and as often as possible (up to 20 minutes per hour), for the first 48-72 hours will help to minimize swelling and decrease pain. Elevating while icing is even better.

If knee pain is a regular thing for you, I also recommend icing after activity or prolonged standing.

Compression is helpful early on in an injury to help with swelling. It gives the knee support when you’re up and about. Compression can be painful for some people for prolonged periods, so be mindful and take breaks from compression. Make sure to remove the compression bandage or sleeve for sleep.

Elevating the knee above the heart (or at least at the level of the heart) helps drain fluid away from the area. Ice while elevating for a more optimal affect.

Methods of Icing I’ve found to be most effective

1) Ice massage for the knee is my all time favorite as I find it to be most effective and takes less time.

  1. Get a box of 5 oz. Dixie cups
  2. Fill a few up with water (to about 1/4 inch from the rim)
  3. Freeze
  4. Peal paper cup from around the ice leaving a bit of cup to still hold onto
  5. Massage the ice around the knee for 8-10 minutes

*As the ice melts, it’s going to run down to the surface your leg is resting on so I suggest a towel under your leg to catch the water.

How to Treat a Swollen Knee
My Favorite Ice Pack

2) Colpac ice pack. My very favorite Ice pack. I use it on my patients in my chiropractic practice and I have two extra large ones in my freezer at home. They are the best because they are very durable for many icing sessions and they are a soft pliable pack that can be molded around the body part you’re icing.  They retain the cold for 30 minutes (however I would not ice for more than 20 minutes at a time). The pack is real cold so you want to make sure you place a bandanna, or a thin kitchen towel between the pack and your skin. You don’t want the towel to be too thick that you don’t get the knee cold enough.  Ice for 15 to 20 minutes maximum.

Check out my upcoming review on the Colpac ice pack.

3) In a pinch, if you don’t have an ice pack or have your Dixie cups ready, you can always use a bag of peas, or a bag of ice. I find that the bag of peas aren’t quite cold enough. Again use for 15 to 20 minutes maximum


Your doctor may recommend over the counter anti-inflammatory meds such as Ibuprofen or Naproxen. If you prefer or need to stay away from medications, I can recommend more natural methods of decreasing inflammation.

Our body’s chemistry is extremely important in order for it to heal optimally. Foods that we eat can affect our body positively or adversely when it comes to performance and healing.

Also, there are various supplements that are helpful for pain and inflammation. Check out some of my other posts that you might find helpful.

I hope this has helped inform you on how to treat a swollen knee.


Due to my life style, I over used my knees for 50 years. I had a lot of fun over the years destroying my knees and now I’m having to deal with the after effects.

I have found, in order to minimize the pain in my knees, it takes living a very conscientious life. Focus on healthy everything: Healthy food, supplements, exercise, rest, thoughts and spirituality.

Let me know if you have any questions about this and feel free to share with me your experience with knee injuries and helpful therapies.

In Good Health,


Best Foods to Eat for Inflammation – You should eat these every day

Best Foods to Eat for Inflammation

When I was prepping for my bodybuilding/figure competition 5 years ago, one of my mentors told me to eat asparagus as it helps to rid your body of excess water. And so, when I was 12 weeks out from my competition, I incorporated raw asparagus into my meals. It absolutely helped my body rid itself of excess water.

Since then, I have developed chronic inflammation (long story) and have been seeking alternative methods to rid my body of inflammation and I remembered what this mentor told me about asparagus.

I have also incorporated other anti inflammatory vegetables into my daily regimen that have helped me immensely with keeping inflammation down.

Here I will share the Best Foods to Eat for Inflammation.

Why does asparagus have a diuretic effect

Asparagus contains a high amount of the amino acid asparagine which acts as a diuretic. That makes it great for decreasing swelling and inflammation. It’s also helpful when feeling bloated after eating something high in salt by flushing out excess fluid. Due to an increase in urinary output, asparagus can also be helpful in preventing Urinary Tract Infections.

Best Foods to Eat for Inflammation

You will find that asparagus seem to come in different sizes. Sometimes they’ll be very thin and other times you’ll see them a lot thicker. My personal preference is when they are of a medium to a larger thickness as I find they are more tender and less fibrous. The more fibrous spears can be hard to chew.

When I bring asparagus home from the grocery store, I take them out of the package they come in and place them in a cup of filtered water (In about 1″ of water), like flowers in a vase. Then put them in the refrigerator. They keep very nicely and the tips stay fresh this way without spoiling.

Best Foods to Eat for Inflammation
Cut off fibrous ends before cooking

Whenever I prepare to cook asparagus, after rinsing them off under fresh water, I cut the ends off. Taking a small sharp knife, I start at the non-flowering end of the asparagus pressing the blade into the spear until I can easily cut the end off. This removes the more fibrous part of the asparagus.

You can always eat them raw, chop them up and put them in a salad, or cook them. If you do decide to cook them, the best way to retain as much of their nutrients as possible is to steam them for 2 minutes maximum.

I eat about 4 to 6 spears a day to help with inflammation. I suggest not eating them later in the day and into the evening since they increase urinary output. You’ll be up all night visiting the bathroom.

What about cruciferous vegetables

There are many vegetables that fall under this category such as Broccoli, Cauliflower, Brussels Sprouts, Cabbage, Kale, Bok Choy, Radish, Rutabaga, Turnip, watercress, wasabi and Arugula.

Best Foods to Eat for Inflammation
Broccoli and Cauliflower

I love Broccoli and Cauliflower. I can eat it lightly steamed with nothing on it like potato chips. Knowing that these veggies are so good for me makes me want more of them in my day to day eating.

Research has shown that there is a chemical compound called sulforaphane that is in these vegetables that makes them Powerhouses of nature nutritionally. It has shown to have potent anti-cancer benefits and powerful antioxidant and anti-inflammatory properties. Much research has been done to show that the compound sulforaphane, that is in cruciferous vegetables can stop cancer in its tracks and is toxic to malignant cells.

Best Foods to Eat for Inflammation

If you steam the broccoli for 3 to 4 minutes maximum, you get the most Sulforaphane out of your broccoli.

And then there’s Broccoli Sprouts

Best Foods to Eat for Inflammation
Broccoli Sprouts

3 day old broccoli sprouts are 10-100 times higher in sulforaphane, thus having even more of the cancer preventing and cancer figting properties of mature broccoli. Mature broccoli however is higher in other nutrients than broccoli sprouts so it’s important to have both.

Broccoli sprouts have also shown to bring relief for depression. An animal study in 2015 showed that high amounts of Sulforaphane helped with depression and anxiety.

According to, they are also detoxifying. In a 3-month-long study done in China with 300 people living in the most polluted area in China, showed that those who consumed a mixture containing water, pineapple juice, lime juice and a broccoli sprout powder, eliminated 61% more and 23% more of these two carcinogens than the control group that drank the same mixture minus the broccoli sprout powder. That’s a lot of toxins.

Sulforaphane is one of the most potent food derived anti-carcinogens.

Broccoli Sprouts have the highest potency of Sulforaphane of all the cruciferous vegetables.

How to get the most out of your broccoli and broccoli sprouts

Best Foods to Eat for Inflammation
Broccoli Sprouts

The best way to get the highest concentration of Sulforaphane out of your broccoli sprouts is to chew them well or blend them into a juice, as the enzymes that activate the Sulforaphane can’t do their job until they are released by the chewing, cutting or grinding process.

Dr. Rhonda Patrick, a researcher who has done extensive research on the benefits of broccoli sprouts has found a way to triple the potency (increase the bio availability) of broccoli sprouts. This may all seem like a lot to do, but actually once you set it up, it’s really easy.

Place your broccoli sprouts in a large glass measuring cup, heat up some water in your electric tea kettle. Suspend a digital cooking thermometer into the kettle so that when it reaches 70 degrees Celsius (158 degrees Fahrenheit), you can turn it off. Pour the water over the broccoli sprouts and time for 10 minutes. Immediately rinse your sprouts, drain and use in a salad, put into the fridge in a covered container for use later, or you can turn it into a smoothy by adding it to a blender with ice and a little water.

Dr. Rhonda says that you can get even more out of your broccoli flowerettes using the same method as that for the broccoli sprouts but at 60 degree Celsius (140 degrees Fahrenheit).

How to get your broccoli sprouts

A couple of ways. You can buy them from the health food store, however you can’t guarantee their freshness.

Best Foods to Eat for Inflammation
Sprouting Broccoli at home

You can grow your own, that way you can have broccoli sprouts on demand, since you are controlling it.

Or you can try a broccoli sprout supplement. You have to be careful of the brand as many brands are not the real deal. Since Dr. Rhonda is a researcher and very passionate about this topic, I trust her judgment when it comes to her recommendations. She talks about a pure Sulforaphane supplement that unfortunately is only available in France, not in the US yet.

The next best supplement is Avmacol by Nutramax. It contains the precursor to Sulforaphane called Glucoraphanin coupled with the enzyme (Myrocinase) that converts it to Sulforaphane.

There’s another one she recommends by Thorne Research called Crucerra-SGS. This one too is the precursor to Sulforaphane coupled with the enzyme Myrocinase. They call it Sulforaphane Glucosinolate.

Supplements are a good way to go when you’re too busy to tend to your sprout garden or are traveling. However, sprouting your own is most effective nutritionally and most cost effective.


I have found that the best foods to eat for inflammation are no doubt asparagus, broccoli and cauliflower. The more you eat, the better off you are.

It’s also important to stay away from foods that cause inflammation in the body. Check out my post on How bad sugar is for your health. Sugar has the opposite effect from broccoli and broccoli sprouts. Sugar feeds cancer cells.

Also check out my article on the best anti-inflammatory foods.

I hope you enjoyed this post. Let me know if you have any questions or feel free to comment below about your experience with broccoli sprouts, and other cruciferous vegetables or if you have anything to add.  I’ll get right back to you.

In Good Health,


Medterra Reviews – How this CBD Oil has helped me get my life back

I’ve been very active most of my life. From 2001  till early this year I was a fitness instructor and personal trainer.  I competed in my first bodybuilding/figure competition at 51 years of age. I had so much energy, it was hard for the young ones to keep up with me.

After my competition in 2014, I did not gently get back to eating “normal.” I was so hungry from depleting myself from any and all fun food for so long that I started scarfing on foods I should not have. I was warned not to do that. I swelled up like a puffer fish. Well, not quite that bad, but I did swell up. Off and on I would go between eating real clean, and not.

Within a short period of time, I started to feel a lot of pain in my joints, especially my knees. They were swollen all the time. I kept teaching my fitness classes, adding insult to injury and developed arthritis/degeneration in my knees. In fact through it all I discovered I had arthritis in my low back, my neck and my hands as well.

I finally gave up teaching fitness classes, way too late.

In the last few years I’ve been on a mission to find natural methods to decrease pain and inflammation in my joints.

One of my favorite and most effective natural treatments thus far is Medterra CBD oil. It has helped me tremendously.

Stay tuned as I add my experience to the Medterra reviews out there and fill you in on how this CBD oil has helped me get my life back.

Does it get you high or stoned?

No. The component in the hemp or cannabis plant that makes you high or stoned is called THC (Tetrahydrocannabinol ). The plant that is used for THC is bred to be high in THC and happens to be low in CBD. The plants that are used for their CBD content are very low in THC. Check out my article that explains this in greater detail.

                                              How I came upon Medterra

CBD oil tinctures

We sell it in the chiropractic office I work in. We carry all the different potencies of tincture as well as the lotions. I didn’t start using it until one day, I was having a particularly painful day. My nerves were on fire. I felt desperate to try something that would help me feel better. It took a few days after I started using it to notice the effect. It helped me so much, I was amazed. It actually helped me more as time went along. The nerve pain was gone completely and the joint pain significantly decreased.

How much do you use

The potency and dosage are dependent on each person’s body. When I first tried it, I was in a lot of pain so I went for the highest potency, 3000mg/bottle. Next bottle I bought was a lower potency, 1000 mg and I went through it much faster. I go with the recommended dosage on the bottle and then modify it as needed. My recommendation to first timers is to first try a lower potency to see if it works for you and then if it doesn’t, get a higher potency next time you purchase. Most people with pain issues seem to do best with the highest potency. You can’t go wrong with buying the higher potency because you can always use less and it’s more cost effective.

When you first start taking the CBD, it’s recommended that you double up on the dosage for the first 4 days, then back off to the recommended dosage on the bottle.

What has worked for me is to take it in the morning after I’ve eaten something and then take my second dosage about 10 to 12 hours later.

What Products does Medterra Offer

CBD Gel Capsules

All their products are GMO free with Zero THC. They have sub lingual (under the tongue) tinctures in 500 mg, 1000 mg, and 3000 mg bottles. CBD oil Capsules, Various CBD infused supplements and they have CBD for pets.

Check out  Medterra CBD

Use the !5% off discount code, DRDINA if you decide to purchase.

Ventured out to try something new

Recently I met with a rep from a supplement company whose supplements I recommend to my patients as well as for my own healing, who shared with me that the line had a new hemp oil supplement that he’s had great results with and he wanted me to try it. So, earlier this week, I ordered some. It comes in perles (like vitamin E) not tincture and the potency is not labeled. There’s no way to know how much CBD is in there.

I was so excited to try the supplement so in the afternoon I took the amount he recommended (Did not take my Medterra CBD) and I did not have that feeling of calm that I normally experience with the CBD oil, so after a couple hours I took some more. No change. Next morning I woke up feeling more than my usual pain, so I took the recommended dose (2 perles) plus one. No change in my symptoms. I also suffer from anxiety and I was feeling that anxious feeling in my chest.

As the day wore on I was feeling worse. In fact, the nerve pain was coming back with a vengeance. In the late afternoon I took the second dose of 3 perles for that day. By the time I came home from walking my dogs I was hurting more. I was experiencing increased nerve pain, low back and neck pain, and my knees were swollen. I knew that whatever it was that Medterra CBD oil was doing for me, this new hemp oil supplement was not doing. Before bed, I went  back on my Medterra CBD regimen as I always had previously and 4 days later the nerve pain is gone and I no longer feel anxious.

Another great benefit about CBD oil is that there are no side effects. I just feel normal. When I used Ibuprofen for pain, in order for it to do me any good I’d have to take 600 – 800 milligrams. The pain would go away but it tore my stomach up so bad, it just wasn’t’t worth it.

What else is out there

I have done a lot of research on CBD oil. Goodness knows there is so much information out there about it.  There are isolates (CBD only), Full spectrum oils that contain many of the other components of the Cannabis plant, minus the THC and there are CBD oils that do contain THC.  All have healing properties however work a little differently and are more effective with some conditions.

Medterra Products

Why try something new if what I’m using works? Well, I’d like to help people learn from my experience. If I find a product that might work as well or better, then I’d like to share that. It’s good to have options. However, one thing that I find is that one brand might work better for me, but another brand might work better for you.

Check out my Charlotte’s Web CBD Oil review coming up soon.

In fact, the Hemp Oil Complex by Standard Process that I tried and had no results with may not have helped me but it may work great for someone else.

Since CBD oil is new on the market and there is no regulation on it yet, it makes it difficult to know which one works best. That’s why I feel it necessary to share my experience with you.


In my experience I can wholeheartedly recommend Medterra CBD oil for pain and anxiety.

Consistency is of the utmost importance. To have the best results, I find that you need to have the CBD in your system all the time so that it works most effectively.

I hope my addition to the Medterra reviews has been helpful.

Let me know in the comments section below if you’ve tried CBD oil, which brands you’ve used and what your experience is with it. I’d be happy to answer any questions you may have.

If you’d like to check out my other article on CBD oil, here’s the link.

Oh, and do remember to use the discount code DRDINA for a 15% discount on your first order with Medterra if you decide to purchase


The Truth About CBD Oil – Excellent Alternative for Pain Relief

In my journey looking for a healthy alternative for joint pain, I came across CBD oil (cannabidiol). CBD oil comes from the Hemp plant, a plant that is of the same family as the Marijuana plant, however does not contain the levels of THC ( tetrahydrocannabinol), the psychoactive component of cannabis that marijuana contains and thus does not produce the high or stoned effect that alters thinking and perception which is characteristic of marijuana.

The Truth About CBD Oil
Hemp Rope

CBD (Cannabidiol) oil and Cannabis have been used medicinally by many cultures for thousands of years. The plant used for it’s CBD content, also known as the hemp plant, was and still is used for its superior fiber, in making cloth, rope and paper. One of the misconceptions about CBD is that it will make you high, like marijuana does. The truth about CBD oil is that it does not have a psychoactive effect like THC, meaning, it won’t make you high, however, CBD can help a depressed person feel better (as in not depressed) and an anxious person feel calm, according to claims.

The Truth About CBD Oil
CBD rich hemp

According to articles I’ve read, the highest quality CBD oil comes from the flower and stalk of a cannabis, or hemp plant that is bred for high CBD content. Those plants are low in THC (tetrahydrocannabinol). The cannabis that contains THC in higher concentration, is a different genus of the cannabis plant and is bred specifically to be high in THC. This plant is generally low in CBD.

More Differences between CBD and THC

We’re going to talk a little about the chemistry here.  Our body’s receptors that link up to different chemicals, substances, etc., specifically the ones that link up to CBD are different types of receptors in the body (CB2) than the ones that receive THC (CB1). The receptors that receive the CBD are found in the immune system, the gastrointestinal system and the brain (in a lesser quantity).   There is, however  a misconception that THC does not have healthful effects and is only used recreationally. The truth is that THC also has healing properties.  For the purpose of this post. I will stick to discussing the healing properties of CBD.

A Little More Science

Our body has a system called the endocannabinoid system, meaning an internal cannabinoid system. Two of the most common endocannabinoids (ECS) are called arachidonoyl glycerol and anandamide that link up to the CB1 and CB2 receptors and are responsible for appetite, mood, pain sensation, memory, protection of the nervous system and is the primary homeostatic (stabilizing) regulatory system of the body, basically regulating over reaction to stimuli. It also maintains a part of the brain that regulates emotional balance, memory and neuro-excitability and acts to ensure proper function of the digestive, kidney and reproductive systems. CBD can help these systems, according to some research,  by linking up to those same receptors, primarily CB2 receptors.

What is CBD oil used for?

My focus in this post is using CBD for the purpose of dealing with pain.  In my experience, I started using CBD oil because so much of the literature out there says that it can decrease inflammation and thus decrease pain.  I know that I suffer from pain and inflammation.  What kind of pain? Arthritis pain, muscle pain, and nerve pain.

Research and claims by users of CBD have shown that it helps with anxiety and depression.  I also suffer from anxiety and have found CBD to definitely have a calming effect.

Research has also shown that CBD oil helps decrease the number of seizures in a drug resistant form of childhood epilepsy. A pharmaceutical medication has been created containing CBD to help children with this type of epilepsy.

CBD is potentially neuro-protective (meaning protects the nervous system) from Alzheimers. Parkinsons,  and MS.  It has shown to be very helpful with  MS spasticity according to some of the literature out there.

So far research has been limited to animal studies, cell cultures and limited human trials. However, many users of CBD are reporting to have great results with using it.

Much more research is underway to prove how CBD can help a multitude of different ailments.

The different products containing CBD

There are various potencies in the different products containing CBD oil.  It’s always recommended that you try a lower potency product first.  Use it consistently for a month so that you can know for sure if it is working for you. It can take a few days to get it into your system to where you can start to feel the positive effects.

The Truth About CBD Oil
CBD Cream
The Truth About CBD Oil
CBD balm

For pain, there are creams or balms that you can use topically by massaging into the area of pain. Depending on the brand, you can find a couple of different potencies.

A broad spectrum tincture that includes CBD, CBC, CBG in different potencies is available from Charlottes Web CBD.

CBD isolates are available in various potencies  and capsules from Medterra.

The Truth About CBD Oil
CBD Oil tincture

How to use CBD oil

It is very individual as everyone’s endocannabinoid system can be different. What was recommended to me by the company rep whose oil I use, for the first 4 days of introducing it to your system, take a full dropper of the tincture in the morning after a meal and another full dropper in the evening after a meal. Place the dropper full of tincture under your tongue for a minute then swallow. Rinse it down with some water.

I tried a couple of different methods as far as quantity and timing to see what worked best.  I split the evening dosage into two parts. I took it about 10 hours after the morning dose and then took the last half of the evening dose before bed.

After four days drop the dosage down to 1/2 a dropper in the a.m. and 1/2 a dropper in the p.m.

If you take capsules double up on the recommended dosage when you first start taking it for 4 days and then back off to the recommended dosage after that.  Again, you might need to experiment and see what works best for you. As for the topical creams, use as needed.

Ultimately, just follow the instructions by the individual company that you purchase from and then modify as needed.

Supposedly you cannot overdose on this stuff.  You can, however waste it if you use too much because more isn’t always better.  If the highest potency isn’t helping you with the recommended dosage then only increase it by a quarter dropper at a time to see if more helps you (a quarter dropper per day more than the recommended dosage for a week).  I find that small changes work best.

If you use a lower dosage product and you don’t find it helping you, next time you purchase, try a more potent product.

The Truth About CBD Oil

In my research I have come across a tremendous amount of information about CBD.  What is most recommended for maximum benefit is a broad spectrum product.  One that has more than just the CBD isolate since most herbals and food based therapeutic protocols are most effective with all the components of that plant based or nutrition based extract. The whole plant. Our bodies know better what to do with that. You will find that some companies do offer a broad spectrum products with all but the THC    component.

How do you know which brand is best?

The Truth About CBD Oil
CBD Oil Brands

Because Hemp oil CBD is not regulated it can be tricky to choose a brand. I have been using a high potency CBD oil (tincture) by Medterra and am very happy with it. Check out my review on Medterra CBD.  There is also one by Charlottes Web CBD that has a great reputation for being very effective.


I reached a point in my every day life that I needed some pain relief without side effects.  I am so happy that I allowed myself to get past the stigma of using products that come from the Cannabis family of plants.  I feel like my life has been given back to me.

An added positive effect from the CBD oil that I noticed, is that I believe it has strengthened my immune system.  As a health care provider I am exposed to people who are sick with a cold or flu all the time and have managed to stay healthy.

If you have any questions about CBD, or anything to add, I would love to hear from you in the comment section below.

In Good Health,


The Benefits of Dandelion Tea – Decrease inflammation

I first learned about dandelion, back in 2014 when one of my mentors who helped me prepare for my bodybuilding/figure competition recommended dandelion tea to help eliminate excess water retention at the end of the competition prep when it’s so important to look my best as I stepped on to the competition stage. I gave it a try and it was amazing how well it worked.

Even More Importantly

What I discovered later on, when I was having some difficulty with swelling in my knees, is that this tea surely got rid of water retention and also helped get rid of swelling in my joints.

Here you will find The Benefits of Dandelion Tea.

Benefits of Dandelion Tea
Dandelion Tea

The Diuretic Effect

The Benefits of Dandelion Tea
Dandelion Whole Plant

Historically Dandelion has shown to be a very effective diuretic and helps with water retention.  It supports kidney function, as it stimulates the kidneys to produce more urine.   In a study in the Journal of Alternative and Complementary Medicine it showed that after two doses of dandelion tea, urinary output was increased and water retention (bloat) decreased.  Historically it has also been used to prevent urinary tract infections,

Research has also shown that all parts of the dandelion help to reduce inflammation.

The Detox Effect

The Benefits of Dandelion Tea
Dandelion Root

Dandelion root promotes healthy liver function by helping to detoxify the liver, inhibits fat metabolizing enzymes which can help in weight loss by not breaking down and absorbing fats.  It can also soothe digestive ailments.  Roasted root can be used as a coffee substitute.  Its rich in antioxidants thus neutralizing free radicals.  It helps increase urine production and decrease uric acid as well as supporting the immune system by being helpful in fighting bacterial infections in the digestive system, the urinary tract and the reproductive organs.

The benefits of dandelion tea
Dandelion Root Tea
Great for liver detox
The Benefits of Dandelion Tea
My Favorite Dandelion Tea
For overall detox

The Different Parts of Dandelion and What They Target

The leaves from the dandelion plant target the kidneys and the root targets the liver.  For an overall detoxifying effect you can use a combination tea utilizing the leaves and the roots.  My favorite brand is one by Traditional Medicinals.

Use for inflammation and bloat, aka water retention

The Benefits of Dandelion Tea
Dandelion patch

In the last couple three years, what I’ve used dandelion for specifically is when I’m feeling inflamed in my joints.  I’ll get up in the morning and feel more pain and stiffness than usual; I have a hard time closing my hands into a fist, more pain and instability in my knees, increase pain and stiffness in my neck and low back.  I have a supplement regimen that I follow that is helpful, however some days, due to increase in salt intake the day before, or eating something I’m sensitive to (sugar is a big culprit), as well as when the weather is cold and damp, I find that I need that little something extra to help me feel better.  That’s when I reach for my dandellion leaf and root tea.    It can make a big difference in my pain and function level.

How Much Should You Use

My experience with it has been to prepare the tea in a large mug, pour boiling water from the tea kettle over 2 tea bags.  I cover the tea cup with a saucer for about 15 minutes to make sure that enough of the tea has been infused into the water.  You may pull the tea bags out, squeezing the bags to insure you get all of the beneficial tea out of the bags.  Drink straight or sweeten with a little stevia or honey and enjoy.  You can also make it an iced tea by adding tea to a glass full of ice.  You can drink the tea a second time during the day, however I find that one dose is plenty.  Be prepared, you will urinate a lot.  Your body’s way of ridding itself of that excess water that’s stored in your body’s tissues. Warning:  Avoid drinking the tea late in the day or evening as it may have you up all night emptying your bladder.


The Benefits of Dandelion Tea
Dandelion seeds

I save taking the tea for those days when I need to rid myself of water retention and bloat.  If you have inflamed joints after increase activity, like on your feet all day, more than usual, some type of physical strain or an athletic event, that would be the time to use the tea, in my opinion.  You can drink it daily, however you will need to increase the dosage on days that you are feeling especially inflamed.  On a regular basis, I would recommend other supplement regimens to help with inflammation as well as eating an anti-inflammatory diet  Save the dandelion tea for when you need that extra help.

If you have any medical condition that requires you to take medication that has a diuretic affect, check with your medical health care provider before taking this tea.  You may also have to increase your electrolytes if you are using the tea daily.

Some people are allergic to dandelion which is in the same plant family as ragweed, daisy, chamomile, marigold, and sunflower.  therefore caution should be taken before using this tea if you are allergic to any of these.

I would love to hear from you with any questions or comments in the comments section below.

I hope you too will experience the Benefits of Dandelion Tea.

In good health,


Low Carb Sugar Free Desserts – Recipes you can enjoy during the holidays

Who doesn’t want a sweet treat now and then? Especially during the holidays, when deserts seem to appear at every turn while celebrating the holidays.

In the last couple of years I’ve had to give up sugar pretty much all together due to health issues. I still wanted to have a fun treat from time to time, so I decided to modify some fun favorites into sugar free options.

Checkout some recipes that you can enjoy during the holidays or any time. A great way to stick with your New Year’s resolution and still have some fun food.

Low Carb Sugar Free Desserts

Low Carb Shortbread Cookies

This is one that I modified from a friend’s Snowball recipe.


  • 1/2 cup butter (room temp)
  • 1/3 cup Swerve Erythritol sweetener
  • 1 Tbsp Water
  • 1 tsp vanilla
  • 2/3 cup coconut flour
  • dash salt
  • 1/2 cup chopped walnuts
  • 1/2 cup sugar free chocolate chips (Lily’s stevia sweetened)
  • 1/2 cup shredded unsweetened coconut
Sugar free Shortbread

Mix softened butter and Erythritol sweetener with a hand mixer. Add water and vanilla making sure that all ingredients are mixed thoroughly. In a separate bowl, measure out the coconut flour. Sift the coconut flour with the salt so that coconut flour is no longer lumpy. A little bit at a time, mix dry ingredients into butter mixture using a rubber spatula or a fork until all of the coconut flour has been mixed in uniformly. Add walnuts, chocolate chips, and coconut, mixing them in well. Preheat oven to 300*. I like my cookies to be uniform, so I weigh the dough for each cookie. You can eyeball it if you wish. I use 32 grams of dough for each cookie, shaping it into a round cookie, about 1/2 inch thick. Placed cookies about 1/2 apart on an un-greased cookie sheet. Bake for 16 minutes. Do not brown top. Cookies will not rise. they will be the same size that you shape them into. Let the cookies cool on the cookie sheet until cool to the touch before you move them to another container. They tend to crumble if moved too soon.

I love to eat these cookies with a hot beverage.

Coconut Muffins

This is a recipe I modified from a coconut pancake recipe. This is one of my favorites.


  • 1 cup coconut flour
  • 1/4 cup erythritol (Swerve) sweetener
  • 2 tsp baking powder
  • 1/2 cup melted coconut oil
  • 4 whole extra large eggs
  • 16 oz liquid egg white
  • 1 cup unsweetened almond milk
  • `1 tsp vanilla
  • 100 drops liquid stevia (additional 50 drops if you don’t use erythritol)
  • 98 grams Lily’s dark chocolate baking chips

Preheat oven to 350*. Whisk dry ingredients together. (if coconut flour is lumpy, run dry ingredients through a sifter) Set aside. Mix wet ingredients together except coconut oil. Slowly mix wet ingredients into dry ones until blended. Melt coconut oil. Using a hand mixer on low to medium, blend coconut oil into the mix until mixture is smooth. Place 1/3 cup mix into greased (coconut oil spray) silicone muffin cups. Place on a cookie sheet and bake for 30 minutes. Let stand for a few minutes and pop muffins out of muffin cups.

For chocolate muffin tops, melt dark chocolate (I like to use sugar free dark chocolate from Trader Joe’s) in a double boiler. When chocolate is melted, dip the muffin tops in. Let them sit until chocolate hardens.

For a fun option, add chocolate chips to batter before pouring into muffin cups.

Makes approximately 15 muffins weighing about 72 grams per muffin. 146 calories and 7 grams of protein in each muffin. This does not include the chocolate.

Low Carb Pumpkin Bread/muffins

This recipe comes from modifying a pumpkin muffin recipe. What makes this one so yummy is all the spices.


  • 1 cup pure unsweetened pumpkin puree
  • 4 large eggs
  • 3 Tbsp melted butter
  • 1 tsp vanilla extract
  • 3/4 tsp baking powder
  • 1/2 tsp ground nutmeg
  • 1/4 tsp ground cloves
  • 1/4 tsp ground ginger
  • 1/2 tsp sea salt
  • 1 1/4 tsp cinnamon
  • 2 1/2 cups almond flour
  • 1/4 cup dry stevia
  • 1/4 cup erythritol
  • 1/2 cup chopped walnuts


  • If you add a handful of raisins or dates it increases the carbs of this recipe
  • For extra texture and nutrition add 75 grams flax seed meal
Low Carb Pumpkin Bread

Preheat oven to 325*. In a large bowl mix (using a hand mixer) pumpkin and melted butter. Then add vanilla and beat in the eggs. Add all spices and salt and blend real well. In a separate bowl whisk together almond flour, stevia powder and erythritol (as well as flax meal if you’re adding it). Stir in dry ingredients and walnuts (as well as dates or raisins) into wet ingredients until well blended. Batter will be thick. Spoon batter into muffin cups or small bread tins. Smooth tops as much as possible. Bake 25 to 30 minutes, until toothpick comes out clean.

Hi Protein aka Bodybuilder pancakes/muffins

Protein muffin

I started making these when I was body building for a quick high protein snack or breakfast. They’re not as sweet as the previous recipes, but these are great when you are dieting strict, have gotten used to not eating sweet stuff and want to enjoy something with bread like texture that’s low in carbs and high in protein.


  • 16 oz egg whites
  • 4 egg yokes
  • 420 grams pumpkin (1 15 oz can)
  • 1 tsp vanilla and/or 2 tsp almond extract
  • lots of cinnamon
  • 1 Tbsp melted coconut oil
  • 1/2 cup unsweetened coco
  • 115 grams unflavored, unsweetened whey protein
  • 8 packets of dry stevia or 70 drops liquid stevia
  • 1/2 cup quick oats
  • 1/2 cup frozen wild blueberries

Preheat oven to 350*. Combine wet ingredients (except the coconut oil) in a large bowl using a hand mixer. With mixer running add cinnamon, coco, whey protein and stevia. By hand, using a rubber spatula, add quick oats and blueberries. Let stand in fridge for at least 2 hours or overnight. Place silicone muffin cups in a muffin tin or on a cookie sheet. Fill muffin cups with 1/3 cup batter or just below the top of the cup. I like to spray the muffin cups with a little cooking spray just to make sure muffins don’t stick to the cup. Bake for 25 to 28 minutes or until toothpick comes out clean. Let cool for a few minutes before popping the muffins out of the cups.

Total weight of whole batch cooked = 1140 grams, Total calories = 1557, Total protein = 163 grams, Total carbs = 96.5, Total fat = 48.5. If you get 15 muffins out of this batch the average weight per muffin is 76 grams, average calories per muffin = 103.8, average protein = 10.9 grams, average carbs = 6.4 grams, average fat = 3.2 grams.


If you decide to give one of these a try, let me know how they turn out and of course let me know if you have any questions. I’d love to hear from you.