How To Make Homemade Kefir

Kefir in a mug

After several years of being mostly dairy-free, I decided to broaden my horizons and add homemade milk kefir to my routine. I had heard many success stories about kefir, especially its ability to heal the digestive system, which leads to secondary healing like clearer skin, less creaky joints, and improved mood. All that just by introducing more healthy bacteria to the GI tract!

It didn’t take long for me to experience positive results. Mostly I noticed that my stomach stopped making so much noise during digestion. I didn’t even know that was a thing until it stopped. I guess you could say I bonded with kefir right away. I’ve made it part of my evening ritual and I look forward to it.

Several people have asked me how to get started making homemade kefir. Once you have the supplies you need, it’s easy to make kefir. Your part takes just a few minutes a day. The kefir grains do all the work while sitting untouched on your kitchen counter.

When friends, family and clients share their health news

Last night when I was talking on the phone with my dad, he proudly told me he’d started drinking kefir and he was feeling a lot better. I couldn’t believe it. I was thrilled! My dad, drinking kefir! Then I got on the phone with my stepmom, Helen, and we talked about how fun and easy it is to make homemade kefir. When I hung up the phone with them, all I could think about was how happy I am that so many people around me are taking their health seriously, making changes, and loving the results. When they call me up to share the good news, nothing makes me happier or more proud. It’s AWESOME and WONDERFUL to reclaim your health. Tell the whole world about the positive changes you’re experiencing, or just tell a neighbor, a friend. Or me. I always love to hear about your success on the journey to health.

Delicious Paleo: 4 Basic Ingredients


From my experience, the secret to making Paleo work long-term is to fall in love with the food. You can do that by learning to make a handful of Paleo recipes that you really, truly love. These days, there’s no shortage of recipes available online. Memorize a few and make your own.
Start with fresh, high-quality proteins and produce because they’ll do most of the work for you. Then focus on 4 basic ingredients that will make your savory Paleo dishes outstanding, even when you have limited time and resources.

Nature Heals

el lago de las nubes de colores

Spending time in nature can have a major affect on your health and well-being. Enjoy the feel of sunlight touching your skin, breathe deeply and connect with your environment. Dip your toes in the sand, the water, the grass. Look for the beauty in your surroundings. When you look for it, you will find it!



Real Food


Eating real food is the key to a healthy diet. But what is real food? We’ve become surrounded by processed food products marketed as healthy, and given so much conflicting diet advice, the idea of eating real food has become foreign to many of us. Nina Planck’s book, Real Food will reintroduce you to traditional foods, and explain why they’re far superior to all the fake health foods we’ve been eating. I happily devoured this book and I think you’ll love it too.

Buy the book


Good Calories, Bad Calories


If you have questions about what to eat and why, Good Calories, Bad Calories will give you the answers. Personally, this book started me on an excited journey that led me to where I am now. I’ve heard several people working in the nutrition field say that this book changed their way of thinking about their approach to health. It’s not a quick read, but it can be used as a reference for understanding carbohydrate metabolism, diabetes, cholesterol and obesity. I highly recommend this book!


Buy the book


LCHF for Fat Loss


I was hanging out with a friend the other night, and as usual, the conversation made its way to diet and weight loss. This always happens when girls get together! I’ve been encouraging my friend to eat more natural fat, but like a lot of people, she’s resistant to the idea that eating fat is good for fat loss. When I mentioned the acronym “LCHF,” her ears perked up. “LCHF? What’s that?” she asked.

Primal Fitness in 4 Steps

Hudson River Park, NYC

Are you ready to get primal? I thought so. Primal movement is fun, sexy and perfect for our hunter-gatherer bodies. We were designed for movements like pushing, pulling, jumping and climbing.

We all know the best way to reduce body fat is to eat a Paleo diet, but to truly thrive and live a long, healthy life, we need to add primal movement.

Here is a 4-step plan to incorporate primal movements into your daily routine. This is a long-term fitness plan, so take it slow and steady. The key to success is to create good habits, one at a time.

Step #1: Walk

Walking improves every system of your body, including your cardiovascular, circulatory, and endocrine systems. But the best part about daily walking is how good it makes you feel. I look forward to my daily walk because it relaxes me. Walking is one of the best antidotes for stress that I have found. Less stress = a longer, happier life.

If possible, walk barefoot through the grass or along a beach. Turn your walk into an adventure and a chance to think. A daily walk is one of the best habits you can create for yourself.

Step #2: Use Your Strength in a Primal Way

Have you ever lifted a heavy rock, pulled something with roots from the ground, climbed a tree or jumped over a puddle? You were using your strength in a primal way. Primal movements engage multiple muscles at once.

One of the best ways to use your strength in a primal way is doing bodyweight exercises. You don't need any equipment to push, pull, squat, and jump. There's no limit to what you can do with bodyweight exercises.

Kettlebell swings are also a primal movement. A swing is like throwing a heavy rock forward from a squat. This is a powerful movement that works a lot of muscles simultaneously.

Focus on movements that use your whole body rather than isolating individual muscles. Whole body movements naturally work your core and create a balanced physique.

Step #3 Play

Playtime is anything you want it to be as long as you enjoy doing
it and your body is in motion. This is your chance to HAVE FUN. Play soccer, go to yoga, take a swim, or do anything that gets you moving and smiling. Playtime reduces stress and makes you feel good. Playtime is not just for kids!

Step #4 Sprint

Remember sprinting? A sprint is short and intense. Sprinting can be intimidating, which is why most people don't do it. The upside is you won't be running from a predator. You also don't have to do a lot of it to get results. Start with one short sprint during one of your daily walks. Wait a few days and then do 2 sprints during your walk.

Sprinting can be done during other kinds of exercise too. Biking and swimming are both good for short "all out" sprints. The most important thing is to find a way to incorporate sprinting into your routine once or twice a week.

Primal movement feels good because it's how we were meant to move. Once you're in the primal groove, you'll want to incorporate more natural movement into your routine.

Combined with a Paleo diet and plenty of rest, Primal movement will give you a healthy, sexy, lean body.


"Exercise less, not more, but with greater playfulness and

Arthur De Vany, Ph.D.

Author of The New Evolution Diet



Hudson River, NYC

A beautiful view from the Hudson River, NYC


Ready to go Paleo and get lean? My new eBook 7 Steps To Paleo: The Ultimate Beginner's Guide to the Paleo Diet is now available on Kindle. Get your copy here.