3 sticky notes with writing to teach bad sleeping habits

Breaking Bad Habits for Better Health

We’re all guilty of bad habits. From poor eating habits to neglecting anti-aging habits and concerning weight loss habits, we can all stand to up our game a bit, can’t we? Besides, forming poor habits can be more than just a few annoyances – some can significantly impact your health. If you aren’t conscious of the habits you develop, they may lead to inflammation, bad sleeping habits, and additional health risks. It’s easy to overlook the long-term health effects indulging in sweets may have, isn’t it? But when you make efforts to break bad habits, you set yourself up for healthy, radiant skin, get stubborn belly fat under control, and boost your overall health.


What are the Effects of Bad Sleeping Habits?

Sure, you may experience nights of restless sleep or anxious thoughts that keep you awake now and then. But when it becomes a habit, you endanger your physical, mental, and emotional health. When you allow bad sleeping habits to take over, stress, anxiety, and depression may set in, leading to inflammation flare-ups within your digestive system and throughout your entire body. It begins to wreak havoc on you, speeding up signs of premature aging, while packing on and storing belly fat. Your weight loss habits, anti-aging habits, and eating habits are all direct links to a good night’s sleep. Supporting your health through the reduction of bad sleeping habits will add years to your body, both inside and out.


Eating Habits to Combat Bad Sleeping Habits

Yep, it’s true. Conquering those bad sleeping habits can be as simple as modifying your eating habits. Start out with some of my favorite sleep-inducing foods, to help reset your sleep patterns, promote beneficial weight loss habits, and give your anti-aging habits an extra boost:

  • Turkey

We’ve all heard that turkey is responsible for those fantastic holiday naps, right? Well, they aren't just rumors or excuses to skip out on dish duty after the big meal. Turkey contains the amino acid tryptophan. It plays a role in boosting the production of melatonin. Turkey also contains protein, which may help cause sleepiness. Studies even offer a correlation between eating a moderate amount of protein just before bedtime to promote better sleep and reduce bad sleeping habits such as continually waking throughout the night.

You can also get tryptophan and protein from chicken, eggs, fish, and peanuts

  • Chamomile Tea

With links to improving weight loss habits and results, chamomile tea has a reputation for reducing bad sleeping habits.  By reducing stress and depression, you often break the troubling cycle of sleepless nights.  But do you know why? The tea contains apigenin, an antioxidant that binds to specific receptors in your brain. They support sleep and reduce bad sleeping habits, including insomnia. 

  • Kiwi

Proper eating habits include the right fruits and veggies in your daily meal plan. Did you know kiwi are practically little miracle workers? There’s a lot of power flowing in these little guys. They seem to have a strong correlation to supporting sleep through their serotonin levels. You see, your brain produces the serotonin chemical to help regulate your sleep cycles. So, adding kiwi to your regular eating habits adds antioxidants like carotenoids and vitamin C to your system. Not only are they able to help promote sound sleep, but they also improve your weight loss habits and offer excellent anti-inflammatory properties.

  • Foods Rich in Vitamin D

Vitamin D, found in some of my favorite foods like spinach, kale, and okra, supports incredible weight loss habits and amazing sleep benefits. The receptors in the brain responsible for sleep regulation respond well to vitamin D. By binding to these particular receptors, you experience a more restful sleep, naturally. Vitamin D is also abundant in fatty fish, including tuna, salmon, and support healthy weight loss habits as well. So, load up on those vitamin D rich foods to wake up fresh and bring back that slim, sexy figure. 

Developing Positive Anti-Aging Habits

It's almost a no-brainer, am I right? I don't think any of us wake up each morning wanting to encourage premature aging. So, why neglect anti-aging habits that can give you back your youthful glow and gorgeous skin tone? Honestly, there are a variety of simple anti-aging habits you can implement into your daily routine that is beneficial to the health of your skin. From better eating habits to correcting bad sleeping habits, you can help rejuvenate and preserve your skin.

The Signs of Poor Anti-Aging Habits

Think about what you notice changing when you look in the mirror day after day. I want you to ask yourself these questions:

  • Are you happy with the overall appearance of your skin?
  • Have you noticed a change in your skin’s texture?
  • Does your skin look or feel dry, flaky, or dehydrated?
  • Have you been losing that rosy complexion and find dull skin tone staring back at you?
  • Do you see dark circles under your eyes, even when your bad sleeping habits seem to be under control?
  • Has your skin lost its supple, bounce-back ability? And yes, this includes those areas of cellulite, too.
  • Do you struggle with fine lines and wrinkles?

These are just a handful of signs that you have been neglecting your skin, and it's time to put some effort into anti-aging habits. Now, you may feel like a few of these are not all too troubling. But poor anti-aging habits also lead to skin irritations, including flare-ups of psoriasis, eczema, rashes, and even acne breakouts. So, what can you do to adopt beneficial anti-aging habits?

Adopt Better Eating Habits

Like it or not, diet plays a vital role in your health and wellness. When you take control of your eating habits, you have the power to flood your skin cells with critical vitamins and nutrients, amino acids, collagen, and more. Implementing better anti-aging habits through healthier eating habits offers additional bonuses, including:

  • A reduction in bad sleeping habits by filling your body with foods that boost your mood, motivation levels, and energy. These boosts help to reduce stress, anxiety, and depression, which are likely causing you poor sleep
  • Quicker results in achieving your weight goals by encouraging healthy weight loss habits
  • Healing and soothing digestive issues
  • Reducing inflammation throughout the body 

Vitamin C is Your Skin’s Best Friend

When you choose foods that send ample amounts of vitamin C through your system, you boost the collagen responsible for healthy, fabulous-looking skin. Without enough vitamin C, your body cannot synthesize collagen. And who’s ready for that? I’m talking wrinkles, saggy skin, and dry areas that keep you from feeling your best. Vitamin C helps restore this essential vitamin, so it must be a part of your ongoing eating habits and anti-aging habits. Choose from delicious foods like: 

  • Blueberries
  • Kiwi
  • Oranges
  • Kale
  • Brussel sprouts
  • Lemons

Adding vitamin C to your healthy eating habits will also boost your immune system, promote healthier blood vessels and connective tissue, and help reduce your risk of chronic diseases. You’ll even notice a reduction in those bad sleeping habits, as vitamin C promotes brain health, the reduction of inflammation near the brain, and reduces levels of stress and anxiety; nasty culprits that often keep you awake at night. And here’s a helpful weight loss habit I want to share – as soon as you wake each morning, grab yourself a hot cup of lemon water to get your system going. You’ll boost your metabolism and energy level, promote clear skin, and slim down with this simple weight loss habit I stand by. Lemon will also help improve your circulation, reduce pain in those suffering from peripheral artery disease, and lower your risks for rheumatoid arthritis, autoimmune disease, cancers, and diabetes.

You can also create your healthy collagen water with additional ingredients to drink throughout the day:

Blueberry Orange Collagen Water

Cucumber Mint


detox water to help anti-aging habits


Dissolve the collagen protein powder in the water. Combine the fruits, vegetables, and mint per recipe and add to your water mixture. Refrigerate the mixture for at least two to three hours for the best flavor.

Tip: Choose any of your favorite fruits and veggies with a scoop of my protein, and you'll never run out of flavors to enjoy!

Bone Broth for…Well….Everything!

Bone broth is my go-to for everything. It’s my best weight loss habit, excellent for sleep disturbances, and talk about a healthy and delicious way to combat inflammation throughout the body! The incredible blend of ingredients in bone broth help lower the risks of illness and disease, battle depression and anxiety, and help rejuvenate you in a matter of days! I look and feel my best when I incorporate collagen-rich bone broth in my daily routine. Whether I’m working on my skin or weight loss habits, bone broth does not disappoint.

Bone broth is super rich in collagen, providing a variety of beauty and health benefits. The use of collagen promotes healing benefits across all areas of your health and throughout your body. It targets cells suffering from toxin damage and heals areas in your digestive tract that increase inflammation. As it soothes inflammation, bone broth and collagen can cleanse your body and allow it time to rest, repair, and rejuvenate. You’ll notice undeniable benefits, including:

  • Lack of fatigue
  • Increase in motivation
  • Elevation in mood
  • Slim tummy
  • Clear, younger-looking skin
  • Return of skin’s elasticity
  • A decrease in bloating, constipation, and diarrhea

While there are a variety of useful vitamins and supplements for skin, weight loss, and sleep available, stimulating your body’s production of collagen by adopting a safe, daily diet of the right foods is always the best way to go. And if you haven't heard, your body began producing less and less collagen when you were in your twenties. I know it's a shocking fact, but one that we need to address. Your system slows down the natural production of the collagen protein, leaving you dealing with the dreadful signs of premature aging. But when you choose to practice healthy eating habits and safe, nutritious weight loss habits with bone broth, synthesizing collagen will bring you the rewards you deserve.

The Never-Ending Benefits of Bone Broth

By including bone broth in your daily diet, you immediately turn those bad health habits into your road to recovery and a healthier you!  When you fill your day with collagen-rich bone broth, try adding variety into your snacks and meals with soup and smoothie recipes you’ll find in my library of cleansing resources! There’s simply no better way to support your body’s natural cleansing systems than by adding:

  • Fiber
  • Clean protein
  • Vitamins
  • Gelatin
  • Amino acids

I can’t say enough about the tasty benefits you’ll find in bone broth. You won’t even miss those terrible eating habits you were filling your days with. And if you’re a bit skeptical about giving up your treats or feeling full enough to fight cravings, here’s a little preview of what your taste buds can look forward to while you create healthier habits: 

Chocolate Coconut Energy Bites

(Honestly, do I even need to say more?)

I know what you may be thinking, but these delicious balls of temptation are good for you! And what's even better, you can batch prep them, freeze them, and have plenty to eat when you need a little reward. Here’s what you’ll need:



In a large bowl, add all your ingredients and mix well. Using a fork is best. Roll small amounts of the mixture into balls. Roll and coat the chocolate balls with the cacao powder and coconut flakes. Put the balls on a lined tray and set in the fridge for approximately thirty minutes, allowing them time to firm. Serve and enjoy!

Are you ready to kick those terrible habits that are keeping you from looking and feeling your best? Find out how you can start your path to healthy habits to a healthier you today!

energy balls rolled in coconut to help bad sleeping habits

Keep Positive and Stay Healthy!

Dr. Kellyann