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Can You Do the Bone Broth Diet if You’re a Vegetarian or Vegan? You Bet
by Dr. Kellyann
on Dec 03 2015
I’m getting tons of mail from people who are excited about starting the Bone Broth Diet. And here’s one question I’m hearing a lot: “Can I do this diet if I’m a vegetarian, a pescatarian, or a vegan?” The answer is a resounding yes! While proteins like beef, chicken, and fish are part of the Bone Broth Diet, I’m all about personal play. I’ve altered this diet quite a few times to work for patients who choose to avoid many or all animal products, and it still works like a charm. Here’s how to switch things up if you want to go meat-free:
How to make bone broth vegan (or vegetarian, pescatarian)?
Let’s start with the broth. Obviously, you can’t make bone broth without bones! But that’s fine, because you can substitute a rich vegetable broth. If you’re a pescatarian—that is, you eat fish—you can also make a lovely, subtle broth out of fish bones. Just be sure to use a non-oily fish like halibut or tilapia, rather than an oily fish like salmon. Also, cook your broth for only a couple of hours, because fish bones dissolve quickly.
What are the best substitutions for meat?
Eggs -
If you’re a vegetarian, make eggs a big part of your diet. (Remember: Science has shown that eating eggs isn’t bad for your cholesterol.)
Beans & lentils
Edamame
Full-fat pasture-raised kefir and yogurt
Natto
Temph
Protein mixes
High-quality vegetarian protein mixes, such as hemp or pea protein, are also acceptable as part of the vegetarian protocol.
Avoid "frankenfoods"
Avoid veggie chicken wings, soy milk, tofu hot dogs, and related foods. I call these “Frankenfoods” because they’re loaded with unhealthy ingredients.
What results will I get from a vegan bone broth diet?
It may take a little longer to lose your extra pounds when you substitute beans, lentils, and other high-carb foods for animal proteins—but you’ll still see amazing results. And even without the collagen building blocks from bone broth, you’ll blast your wrinkles with skin-smoothing foods like coconut and avocado. At the end of 21 days, you’ll be slimmer, look younger, and feel more energetic, without having to compromise on your dietary principles. So join the Bone Broth Revolution—and fly your vegetarian, vegan, or pescatarian flag proudly!
Keep Thinking Big & Living Bold!
EXPLORE MORE DIET OPTIONS
> A Successful Vegan Cleanse and Reset | Detox — Plant-based cleanse modifications that deliver real results.
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7 All-Natural Tricks To Look Younger
by Dr. Kellyann
on Aug 21 2015
If you reacted like most women (and even many guys), the first time you spotted a wrinkle, you immediately rushed out and bought hundreds of dollars’ worth of creams, potions and serums. Maybe you even tried facial exercises. But most likely, none of it worked.
Does this sound familiar? If so, I have good news: There are effective ways to prevent new wrinkles and even reduce existing ones. The first step is to eat a healthy diet that’s rich in vegetables, high-quality protein and healthy fats that nourish your skin from the inside out. Next, try these simple and surprisingly effective tricks.
1. Drink bone broth.
I’m a fanatic about bone broth. And you should be, too! It’s loaded with amino acids, which are the building blocks of collagen. I call this wonderful broth “liquid Botox,” and I encourage my patients to drink it every day.
To make your own bone broth, simply simmer meat or poultry bones (preferably from pastured animals) along with onions, celery and other seasonings, for hours and hours until the bones actually start to dissolve. This releases the deep nutrition that helps de-age your skin. You can drink the broth straight or use it in soups and stews.
2. Stand on your head.
This is a tip I got from my friend Kathy Smith, who’s a world-famous fitness expert. If you stand on your head for a few minutes every day, you’ll dramatically increase the circulation to your face, bathing your skin in nutrients and getting rid of toxins that can make you wrinkly. If standing on your head is too hard, here’s an alternative: Just lie on your bed with your head hanging over the edge.
3. Eat blueberries.
Blueberries contain chemicals called anthocyanins, which help protect your skin against sun damage. Every time you eat a handful, it’s like giving your skin a mini-dose of sunscreen!
4. Get a little sunshine.
I’m all for protecting your skin from the aging effects of the sun, but there’s such a thing as going too far. Here’s the deal: Giving your skin a little dose of the sun’s rays each day can actually keep it younger. That’s because you’ll soak up some vitamin D, and this vitamin helps keep your skin healthy. (You can take vitamin D supplements, but getting your “dose of D” the natural way is better.)
So slather on the sunscreen if you’re going to be outside for a long stretch, but otherwise go “bare.” Fifteen minutes in the sun is enough to boost your vitamin D levels.
5. Get in the coconut habit.
Coconut is filled with lauric acid and other nutrients that soften and de-age your skin. So cook with coconut oil, snack on coconut chips, use coconut milk in your coffee and rub virgin coconut oil all over your skin.
6. Use mineral salt, not regular table salt.
Table salt draws water out of your cells, making them flabby and promoting wrinkles. The minerals in sea salt and mineral salt, on the other hand, help draw water into your skin cells, plumping them and erasing fine lines.
7. Lower your stress levels.
Research shows that chronic stress weakens the integrity of your skin’s collagen, making it saggy and wrinkly. What’s more, that sad or angry expression you get on your face when you’re stressed leads to “frowny” wrinkles. To help reduce your stress, exercise and meditate regularly. No matter how busy you are, try to schedule some “you” time, even if it’s as simple as going for a walk or reading a good book.
It took time for your skin to develop wrinkles, and it’ll take some time to start reducing those wrinkles … but maybe not as much time as you think.
If you follow these seven anti-wrinkle steps — along with eating that healthy diet I talked about earlier — your skin will start to get its glow back. I predict that after about three weeks, you’ll experience another memorable moment in your life: that moment when you look in the mirror and realize that a wrinkle that was driving you crazy is gone!
Keep Thinking Big & Living Bold!
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by Dr. Kellyann
on Jul 31 2015
Food Matters is featuring Dr. Kellyann’s article, For Radiant Skin, Cultivate a Radiant Gut.
Want to erase a decade from your face? Then here’s the secret: Beautiful skin starts with a glowing gut. Here are my six top tips for making yourself gorgeous from the inside out.
Check it out HERE!!
Keep Thinking Big & Living Bold!
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Food for Thought: Going Low-Carb Can Save Your Brain!
by Dr. Kellyann
on Jul 28 2015
My patients want to look and feel good right now, and that’s my first goal for them. However, I also want them to think about the future. Because believe me—that future creeps up on you faster than you think. (Trust me on this. I just hit fifty, and I could swear that a week ago I was thirty.)
This is why a new medical study caught my attention today. The study reveals that reducing your insulin resistance at any age may slash your risk of developing Alzheimer’s disease. So taking action now—even if you’re only in your twenties, thirties, or forties—might save your life someday.
In case you’re not familiar with insulin resistance, here’s how it occurs. When you eat a diet high in carbs, your blood sugar constantly spikes. As a result, your body has to churn out massive amounts of insulin. Over time, your cells react by becoming insulin-resistant, meaning that they get less responsive to insulin’s message. In effect, they slam the door on insulin and the glucose it’s trying to deliver.
Insulin resistance is a bad thing, because it puts you at risk for obesity and diabetes—and the new study shows that it can harm your brain as well. The study found that insulin resistance reduces the amount of blood sugar in areas of the brain most vulnerable to Alzheimer’s disease, meaning that these areas get less “fuel.”
“If you don’t have as much fuel, you’re not going to be as adept at remembering something or doing something,” study coauthor Auriel Willette says. “This is important with Alzheimer’s disease, because over the course of the disease there is a progressive decrease in the amount of blood sugar used in certain brain regions. Those regions end up using less and less.”
Moreover, he says, it’s not just diabetics who may be at increased risk for Alzheimer’s. In fact, the researchers found evidence that even people with only mild insulin resistance may be at higher risk. And if that doesn’t get your attention, they say that insulin resistance may harm your ability to think at any age.
How can you protect your brain? Simple: Switch from a high-carb to a low-carb diet. Your blood sugar and insulin levels will quickly drop, and your cells will become more sensitive to insulin and start opening the door to it again.
So minimize (or better yet, eliminate) grains. Cut way down on foods like rice and potatoes, too—and cut out sugar entirely. Instead, center your diet around high-quality meat, fish, and eggs, non-starchy veggies, and healthy fats. Add in a few starchy vegetables (like sweet potatoes and beets) and small servings of fruit, but don’t overdo these foods.
And yes, you may miss all those carbs at first. However, you’ll quickly discover that you can go low-carb and still eat gourmet. (Don’t believe it? Check out my recipes here.) Better yet, you’ll be slimmer and healthier—and your brain will thank you, too.
Keep Thinking Big & Living Bold!
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by Dr. Kellyann
on Jun 16 2015
I’ll be the first to admit it—I take my makeup seriously. I can’t face the world without a little blush and lipstick, and there’s no way I’ll go out the front door without my mascara on.
But while I care about looking my best, I care a lot more about being healthy. That’s why I’m not the least bit willing to load my body with toxins just to look pretty. And this brings me to today’s question:
Are you literally dying to be gorgeous?
Before you answer, stop and think about how many cosmetics and other personal care products you use in a typical day. If you’re like most women, I’m betting your list includes everything from foundation and lipstick to wrinkle cream and hair mousse. In fact, according to the Environmental Working Group, the typical woman uses an average of 12 personal care products a day, containing 168 different chemicals. (Men average a little over 80.)
That’s a lot of chemicals—and it may surprise you to hear that hardly any of them are proven to be safe. And here’s something even scarier: What you put on your skin and hair goes into your body. A significant amount of each product you use gets absorbed by your skin and goes right into your bloodstream, so you’re mainlining many of the chemicals in your makeup and other beauty products straight to your cells. Here are just some of those chemicals:
· Toluene, which can harm your kidneys, liver, and nervous system· diethanolamine (DEA) and triethanolamine (TEA), which may increase your risk of liver and kidney cancer· quarternium 15, a powerful allergen that also generates formaldehyde· parabens and phthalates, which are endocrine disruptors· lead and other toxic metals
Right now, legislators are talking about tightening regulations for personal care products. In the meantime, however, it’s up to you to protect yourself.
Here are some good ways to do it:
Buy organic products when you can. (But realize that “organic” doesn’t always mean “safe” when it comes to cosmetics, so check the ingredients.)
Use fragrance-free products when you can. A single fragrance can contain more than 100 chemicals.
Use cosmetics as sparingly as possible. For instance, if you’re staying home on a Sunday, consider leaving your skin bare.
Use sprays—for instance, perfume and hairspray—in a well-ventilated area, and try to breathe in as little as possible.
Choose your lipstick carefully. Look for brands that specify that they’re lead- and paraben-free.
Use Skin Deep®— an app created by the Environmental Working Group—to check out the cosmetics you use. This app contains information on more than 70,000 skin care products, and all you need to do is scan a product’s bar code to get all the details. Also check out Think Dirty, a similar app.
If you’re pregnant, be especially careful about the cosmetics and other beauty products you use. In particular, avoid hair dyes and any wrinkle creams containing retinol. Also avoid nail polish or use it only in a well-ventilated area.
All of this will take some work on your part, and you may wind up having to say goodbye to some of your favorite cosmetics. But the big payoff is that you’ll look gorgeous without risking your health—and that’s a beautiful thing.
Keep Thinking Big & Living Bold!
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Five Natural Ways to Protect Your Skin From the Sun
by Dr. Kellyann
on May 29 2015
Here’s how you can get the many benefits of sun exposure, avoid skin damage, and enjoy yourself…
With hot summer days just about here, it’s time to talk about keeping your skin safe.
Are you confused about the sun?
A lot of people are.
On one hand, you hear dire warnings about the sun causing skin cancer and premature aging.
On the other hand, you hear that Vitamin D is the “sunshine vitamin” that keeps your bones strong and protects you from cancer, depression, diabetes, multiple sclerosis, and heart disease—and to get enough of it, you need some sun exposure everyday.
So which is it? Should you be scared sunless or let the sunshine in?
Turns out, like a lot of things, the answer is moderation. The sun is here for us, and we need to learn to use it wisely.
A little daily exposure to the sun is part of a healthy lifestyle. So say, for example, you’re going out for a 10- or 20-minute walk. In that case, it’s time to just head out the door and happily let the sun touch you with its healing, life-sustaining rays.
But most of us have times when we’re going to be in the sun a lot longer than that. And that’s when sun protection comes in.
Unfortunately, it’s not as simple as just picking up a sunscreen at the drugstore and hitting the beach.
The Environmental Working Group (EWG) researched sunscreens and found that 80% of those sold in the US offered inadequate protection against UVA rays and/or contained potentially harmful chemical ingredients.
(As a side note, The FDA has called SPF values greater than 50+ “inherently misleading” because they offer no additional sun protection. The sale of sunscreens labeled as having ultra-high SPF values has been banned in Canada, Europe, Japan, and Australia. There is proposed legislation to do the same in the US, but some very powerful industry lobbying has kept this effort stalled for years.)
So what do you do if you’re going to be hiking in the sun all day long or sitting at the beach for hours?
Then it’s definitely time for some extra help in the form of sunscreen. But you need to make sure what you get is non-toxic and really going to work. So before buying one, check out the EWG’s list of best beach and sport sunscreens.
Equally important is to realize that there are other things you can do to give your skin the best chance of staying youthful and healthy.
Here are my five top natural ways to protect your skin:
1. Eat foods that provide UV protection, including:
· Fish that’s rich in omega-3 fatty acid, such as wild salmon, tuna, mackerel, and sardines. Studies have shown that these can help protect cells from free radical damage and may protect against some types of skin cancer.
· Dark leafy greens and cruciferous veggies. These are loaded with skin-protecting antioxidants and have been shown to be cancer-protective in general.
· Red and orange fruits and veggies. Oranges, red peppers, tomatoes, and carrots…eat a variety of these for skin protecting lycopene and beta-carotene.
2. Drink green tea. Green tea has been shown to help prevent non-melanoma skin cancer, and it’s full of polyphenols, which help inhibit cancer development.
3. Eat the right oils. Consuming healthy oils, including coconut, olive, sesame, borage, evening primrose, and avocado helps keep your skin healthy and more resistant to sun damage. (Incidentally, putting oils such as coconut and olive on your skin blocks about 20% of UV rays.)
4. Apply Vitamin E. Applying a natural form of vitamin e to your skin, such as alpha-tocopherol or tocotrienol, has been shown to protect skin from the sun and—an added bonus—to reduce the length and depth of wrinkles.
5. Soothe with Aloe Vera. Aloe vera gel is soothing and healing to the skin. It’s the perfect thing to apply if you’ve spent a bit too much time in the sun. Some people also use aloe vera on their skin regularly because it calms and relieves any irritation or redness.
I hope this summer you won’t be afraid of the sun. Just be smart about it—and go out and have a good time!
Keep Thinking Big & Living Bold!
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What Can I Do to Help My Psoriasis?
by Dr. Kellyann
on May 08 2015
What is Psoriasis?
Psoriasis is an itchy skin condition that affects millions. Here’s how to heal the cause of psoriasis so it’s really gone, and you’re healthier than ever…
Psoriasis is a condition in which the skin develops dry, scaly, itchy, red patches. It’s very common—according to the National Psoriasis Foundation about 2-3% of the world’s population has it. Unfortunately, it’s commonly treated in ways that don’t really get to the cause of the problem. I want to tell you how to do that, so you can actually heal from psoriasis and prevent it from coming back. Psoriasis is generally referred to as a “skin disease,” but it’s really an autoimmune disease—a symptom on your skin reflecting that your immune system has gone wonky and forgotten how to behave properly.
Your body has, in essence, developed antibodies against your own cells. Usually, psoriasis is an indicator of “leaky gut,” the condition that leads you to develop an autoimmune issue in the first place. Psoriasis is also a sign of bacterial overgrowth in the small intestine. Fortunately, this immune system “confusion” can be reversed. While most conventional treatments, such as applying topical steroids only address the skin—and can have unwanted side effects—the best approach is to build a strong and healthy “internal terrain.”
How to manage psoriasis?
It is important to focus on the interplay between leaky gut, stress, inflammation, and food sensitivities. And that takes a multi-layered approach that includes working with your internal systems, your mind, and your skin. Let’s start with the skin. Topically, you should apply coconut oil directly to the affected areas.
What supplements should I take for my psoriasis?
EPA (omega 3 fatty acid) 1200 mg twice per day: helps calm down the skin
Zinc 20 mg per day: helps with skin healing and repair
Probiotics as needed: major gut healer
D3 5000 mg: helps with a number of things including autoimmune diseases
What is the best diet for psoriasis?
Additionally, there are some dietary changes to make. You’ll need to alkalize your body (to get your cells and surrounding tissues healthy). Coffee is a major acidifier, so you need to eliminate that. If you’re a coffee drinker, switch to green tea. Also, drink bone broth—at least a mug a day (several mugs is better). This will help a great deal in healing the gut.
In addition, cut out dairy—it’s the biggest player in psoriasis in terms of food sensitivities. Allergy testing for food sensitivities is never a bad idea, but often just cutting out dairy makes a huge difference. For more about what to eat and what not to eat when you have an autoimmune disease, see My “Real Food” Autoimmune Protocol.
What are other things I can do to help my psoriasis?
Finally, stress reduction such as meditation can help significantly since stress can be a major factor in autoimmune diseases. The important thing to remember is that psoriasis isn’t something you just have to manage and live with. You can heal it. And in the process, you will make your whole body stronger and healthier.
Keep Living Big & Being Bold!
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Leafy Greens and Blueberries: Keeping You Young and Happy
by Dr. Kellyann
on May 05 2015
Leafy greens dramatically slow brain aging. Blueberries show promise for treating a common mental health condition. Here’s what’s just been discovered…
Don’t you love it when research discovers new, miraculous benefits you can get from eating common foods?
To me there’s nothing more exciting. So let me give you the good news:
Leafy greens can help slow the aging of your brain
Blueberries show promise for treating post-traumatic stress disorder
Okay, do I have your attention?
Let’s start with leafy greens.
A recent study by Rush University evaluated the cognitive abilities of 950 older men and women over a period ranging between two and 10 years. Initially, participants filled out in-depth questionnaires about their daily eating habits. Then they were given a battery of tests annually to measure their cognitive functioning. Incredibly, the results showed that those who ate a serving or two of leafy greens daily had, on average, the cognitive functioning of someone 11 years younger than those who didn’t consume leafy greens.
The leafy greens actually slowed mental decline by an average of 11 years!
Leafy greens are high in nutrients such as beta-carotene, folate, lutein, and vitamin K, and researchers think that’s why they have so much impact on our brains.
And the many nutrients in leafy greens have previously been shown to offer a number of other benefits, including:
Reducing the risk of heart disease and some cancers
Promoting bone health
Contributing to eye health
So the reasons for eating plenty of greens are plentiful. And now that we’re discovering how leafy greens protect the brain, consuming them daily seems smarter than ever.
How about blueberries?
There are many reasons to love them. They’re delicious and give lots of us warm cozy thoughts of bygone summers. But more importantly, blueberries are full of vitamins and nutrients. And studies have shown that these little berries:
Reduce the risk of obesity, diabetes, and some cancers
Promote bone health
Contribute to maintaining healthy blood pressure
Assist in the management of diabetes
Reduce age-related cognitive decline while improving short-term memory and motor coordination
Combat wrinkles
And now there’s a surprising new discovery about blueberries.
They may turn out to be an even better way to treat post-traumatic stress disorder (PTSD) than medicines like Paxil or Zoloft.
It’s too early for those being treated for PTSD to throw away their meds in favor of berries. But that time might come. Let me explain.
Right now, the standard treatment for PTSD involves selective serotonin reuptake inhibitors (SSRIs), and their level of efficacy varies from patient to patient.
One reason SSRIs may not be as reliably effective as we’d like is that they raise levels of both serotonin and the neurotransmitter norepinephrine. Researchers think that raising serotonin is helpful for PTSD sufferers, but raising norepinephrine—the stress hormone that makes our heart beat faster and our hands sweat when we have the fight-or-flight response—is not.
In an exciting new development, researchers at Louisiana State University, using an animal model of PTSD, found that animals with PTSD given a blueberry-enriched diet showed a beneficial increase in serotonin with no increase in norepinephrine.
This means blueberries hold potential for being a more effective PTSD treatment than SSRIs. And this could have applications for other disorders and brain issues as well.
Now, as I said, if you’re being treated for PTSD, it’s too early to just ditch your medicine. (If you’re taking a medication that’s not working well for you, talk to your doctor.) But it’s definitely not too early for all of us to incorporate blueberries into our regular diet.
When it comes to blueberries and leafy greens, researchers will probably be discovering new miracle benefits for years to come. But eating them regularly now gives you the best chance of experiencing those coming years with a strong, healthy body and a sharp, youthful mind.
Keep Living Big & Being Bold!
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Newly Discovered: Most Important Times to Avoid Junk Food
by Dr. Kellyann
on Apr 14 2015
Science has identified the two most critical times for warding off junk food addiction and obesity. This knowledge can help us safeguard our kids against future struggles. I’ll explain how.
Scientists have pinpointed the two most critical times for warding off junk food addiction and preventing obesity.
It’s a fascinating new discovery that, like so many other things, brings us back to the parents. But it’s a good development because it will help us do an even better job safeguarding our kids against future struggle.
People have been joking forever about the unusual food cravings some women experience during pregnancy.
But we’re just starting to understand how a pregnant woman’s eating habits can actually affect her baby down the road.
And it’s not the out-of-the-ordinary cravings we should be most concerned about.
It’s the junk food so many Americans—pregnant or not—crave all the time that can cause problems.
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by Dr. Kellyann
on Apr 10 2015
Kelp can supercharge your metabolism, ward off inflammation and disease, and help save our oceans.
Are you vacationing at the beach this year? If so, I hope you’ll take a minute to admire one of Mother Nature’s greatest gifts to us. I’m talking about kelp. Yes, kelp—that seaweed that washes up on the beach and makes your kids say, “Eeeeuuw.” Kelp may look like beach trash, but it’s actually one of the planet’s most powerful super-foods. The Japanese have known this all along, which is why it stars in so many of their dishes. Now everyone else is catching on, and that’s a great thing. Here are some of the reasons why kelp deserves a spot on your plate.
Let’s start with iodine.
Many people are trying to avoid overusing table salt these days. In addition, more and more of us are switching to sea salt or pink Himalayan salt because these are rich in trace minerals and free of additives. Both of these are good trends, but they have one downside: We’re not getting as much iodine in our diets. While regular table salt is fortified with iodine, sea salt and pink Himalayan salt aren’t. As a result, many of us are at risk for an iodine deficiency. That’s bad news, because low iodine levels can contribute to obesity, heart disease, psychiatric disorders, and some types of cancer. Fortunately, here’s where kelp can come to the rescue. Since it grows in the ocean, it’s loaded with iodine. As a result, it can keep your thyroid (and, in turn, your metabolism) at peak function. That means a slimmer, healthier you.
And that’s not all…
Kelp is one of the most nutrient-dense foods on the planet. It provides a good dose of protein along with 46 minerals, 16 amino acids, and 11 micronutrients—all in a low-calorie package. When you add a serving of kelp to your diet, you’ll get a dose of:
Vitamins A, B1, B2, C, D, and E
Copper, iodine, iron, magnesium, potassium, and zinc
Folic acid
Calcium
In addition, many types of kelp contain fucoxanthin, which has antioxidant, anti-inflammatory, and cancer-fighting properties. Fucoxanthin and other bioactive compounds in kelp can also help you lose fat faster. Want more? One substance in kelp, called fucoidan, can help keep your bones strong. In addition, it may help lower your blood pressure and improve your cholesterol.
How clean is kelp—and what form is best?
Some people caution about eating kelp, citing concerns about consuming toxic metals such as mercury and arsenic. However, the kelp that gets sold fresh in stores comes from certified waters that are tested every week. (This is an area where we actually have pretty good regulations.) It’s best, if possible, to eat your kelp in its fresh plant form, rather than as a supplement. It’s most effective that way, and you’ll avoid getting needlessly high doses. Taking too much kelp as a supplement—a mistake that many people make—can send your thyroid into overdrive, causing lots of nasty (and potentially dangerous) problems.
Where can you get kelp—and how can you use it?
The best places to get fresh kelp are Whole Foods, other health food stores, and Asian markets. You can use it in salads, soups, smoothies, and sauces (especially in Asian dishes). You can also get kelp noodles, which are a tasty and fun way to eat kelp. There’s no established amount of fresh kelp you should eat every day. As a rule of thumb, the Japanese diet traditionally includes about 3 tablespoons daily. That’s a good goal, because it’s an easy amount to work into your meals. So the next time you’re shopping, add this superfood from the sea to your grocery list. If you’re serious about staying slim and healthy, kelp can help!
Keep thinking big and living bold!
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by Dr. Kellyann
on Jan 19 2015
Pam and Drew felt invisible. As she put on weight over the years, Pam started to hate being in photos. Instead, she hid behind the camera. Drew, a star athlete in school and a guy famous for his vivacious personality, turned inward. He was too tired to deal with anything, had trouble breathing, and had constant aches that got in the way of everything he enjoyed.
One day, it all changed. Pam called me crying from a hospital parking lot. She told me that doctors had just diagnosed Drew as diabetic, that he was severely overweight, and that she was deathly afraid she was going to lose him.
What Pam and Drew found out amazed them. The answer to their health crisis wasn’t in a bottle, a jar, or an elixir, but in their pantry. And the best part? It was way easier than they ever imagined.
Flash forward to today, and between the two of them, they’ve knocked off over 240 pounds. Now they literally radiate. More energy, lean, strong bodies, and—after years and years of marriage—amazing sex.
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A 21-Day Detox to Fight Aging & Reduce Inflammation
by Dr. Kellyann
on Jan 06 2015
Take a look in the mirror. Do you like what you see—or are you starting to look old? If you’re “hitting the wall” between young and middle-aged, turn back the clock with my 30-Day Detox.
What would you pay to take 10 years off your body and face, and to feel like you did 10 years ago? If you're like most people — especially women — you'd cheerfully write out a check for thousands of dollars.
But here's my challenge to you: Do it for free!
As a naturopathic physician, I routinely "de-age" my clients — not with Botox or surgery, but through diet alone. And one of the primary keys to this transformation is removing pro-aging foods.
When people give up these foods, rapid de-aging is the rule, not the exception. I've seen it happen hundreds of times.
However, when I used the word challenge earlier, I didn't use it lightly. That's because the three foods that age you the most — making you tired, washed out, obese, and sick — are foods you probably love. Initially, giving them up will probably be excruciating, for two reasons:
You've been eating them all your life.
Biologically, you're addicted to some of them.
What's more, this isn't a temporary "diet." It's a new way of life. You can have an occasional cheat, but if you want optimal results, you'll cut out these foods completely for 30 days, and then eat them only on rare occasions.
Are you still with me? Then here are the three foods you need to kiss goodbye.
Sugar
Sugar is one of the hardest foods for people to give up. That's because it's actually addictive. But eating sugar is one of the fastest ways to make yourself old. Here's why:
Each dose of sugar makes your blood sugar skyrocket, causing your body to pump out more insulin. Eventually, you develop insulin resistance. That leads to a fat belly, high blood pressure, and diabetes.
Sugar causes inflammation, which affects every cell in your body. In particular, inflammation can make your skin look old and blotchy.
Sugar accelerates aging by increasing oxidative stress (cell damage caused by renegade molecules called free radicals).
Fructose — one form of sugar — is linked to cancer, liver damage, increases in "bad" cholesterol, and even changes in skin collagen that can cause wrinkles.
The bottom line: Sugar gunks up your body and makes your cells old, sick, and sluggish. And until you exorcise your "sugar demon," you're not ever going to feel — or look — your best.
Wheat and other grains (including whole grains!)
When it comes to grains, the first thing to know is that your body doesn't need them. You may feel like you need them — but that's partly because highly processed grains, much like sugar, are addictive.
The second thing to know is that all grains — even supposedly "healthy" whole grains — are packed with carbohydrates. These carbs age you by raising your blood sugar levels, forcing your body to produce more insulin and leading to the insulin resistance I talked about earlier.
Moreover, grains contain high levels of two anti-nutrients: phytic acid and lectins. Phytic acid binds to minerals, cutting down on the anti-aging nutrients you get from food. And lectins damage the lining of your intestines, causing leaky gut and allowing toxins to leak into your bloodstream, where they cause pro-aging inflammation throughout your body.
Finally, most grains contain gluten, and many people are gluten-sensitive or gluten-intolerant. For these people, eating gluten can trigger autoimmune disorders, digestive problems, arthritis-like joint pain, and a host of other ailments that make people look and feel old.
Industrial seed oils
If you think that seed oils like corn and soybean oil are good for you, think again. Even canola oil — billed as a health food — belongs in a landfill, in my opinion.
Why? First of all, seed oils (even canola) contain high ratios of omega-6 to omega-3 fatty acids. In fact, because our Western diet is heavy in seed oils, we now consume 10 to 25 times more omega-6 fatty acids than our early ancestors did. That's bad, because omega-3 fatty acids fight inflammation, while omega-6 fatty acids are pro-inflammatory. So it's no surprise that we're seeing an epidemic of "aging" diseases linked to inflammation, including diabetes, cardiovascular disease, autoimmune disease and cancer.
Second, seed oils are heavily processed. They undergo caustic refining, bleaching, and degumming processes, and the end result is hardly food at all. They also go rancid quickly, making them even more toxic to your cells.
What are better choices? Coconut oil, olive oil, avocado oil, and butter (or ghee, made by removing the milk solids from butter). These healthy, natural fats contain nutrients that nourish your cells and make their membranes strong and "bouncy." They also make you feel full and satisfied, leading you to eat less and lose weight.
Back to my challenge …
Are you still with me? If so, I know you're probably thinking that giving up these three pro-aging foods — sugars, grains, and seed oils — sounds hard. And I won't lie: It is. (That's why I used that word challenge!) But if you're fed up with feeling old, draggy, and fat, this is the fastest way I know to look and feel young again.
So if you're seeking a real transformation, cut out these foods for 30 days. Instead, eat lean meats, fish, eggs, healthy fats, fruits, veggies, and nuts. In particular, eat anti-aging superfoods like coconut, butter, blueberries, and grass-fed meats. Then see if the benefits make you want to continue.
It's hard to break old habits and food addictions, and you may often feel like quitting during your 21-day "detox." But tough it out — and when you're done, I'm betting you'll feel revitalized, recharged, and rejuvenated. That's because when you get toxins out of your cells, those cells will begin to glow with energy once again … and so will you.
So here's my challenge: 21 days to a new you. Are you game?
Keep thinking big and living bold!
**Article from MindBodyGreen
Blog
by Dr. Kellyann
on Sep 29 2014
To stay young, you need to protect your DNA. Luckily, you can! Here’s a look at how science may someday make your DNA immortal – along with some tips for slowing down aging in the meantime.
We all want to stay young forever, right? So we keep searching for that magic anti-aging pill, potion, or serum. We’ll try anything, from drinking urine to injecting ourselves with sheep placenta.
But what if I told you that you don’t need to keep searching for a miracle—because the biggest secret to staying young is already inside you?
Today, I want to share the latest scientific discoveries about the changes that happen in our cells as we age—as well as the growing evidence that we can slow the aging of our cells, adding years to our life. It all comes down to telomeres.
What are telomeres?
Your cells contain your genes in the form of chromosomes, which contain your DNA. This DNA consists of units called bases. At the end of each chromosome is a cap called a telomere.
To understand the job of telomeres, think of the plastic caps on the ends of shoelaces. Without those caps, your shoelaces would unravel—and without telomeres, that’s essentially what happens to your DNA.
So if you have telomeres to protect your DNA, what’s the problem? Well, like all good things, telomeres don’t last. The somatic cells that make up your organs, skin, bones, blood, and connective tissue divide—a lot. Typically, they do this 50 to 70 times per cell. And with each division, the telomere shortens, until eventually the cell dies.
Here’s a snapshot of what happens over time. The telomeres in the white blood cells of newborn babies contain 8,000 base pairs. In adults, that number drops to about 3,000—and in seniors it can get down to just 1,500. And at some point, if nothing else gets to us first, our telomeres shorten to the point where we die of old age.
Now, here’s where the story gets interesting… so stay with me.
Studies show that telomere length varies from person to person, and people with longer telomeres live an average of five years longer than those with shorter ones. They also have lower rates of age-related illnesses including, strokes, dementia, heart disease, obesity, osteoporosis, diabetes, and some forms of cancer.
Why is this fabulous news? Because scientists are closing in on ways to prevent telomere shortening. And in the meantime, there are concrete steps you can take right now to protect these life-saving DNA caps. Better yet, these are the same steps that will keep you feeling energetic, sexy, and strong for your entire life.
How do telomeres reverse the aging process?
Scientists know that reproductive cells (sperm and eggs) don’t age and experience telomere shortening. That’s because these cells have a protective enzyme called telomerase. Somatic cells have the gene to produce this enzyme too, but they don’t do it.
However, researchers are exploring whether it’s possible to get somatic genes to produce telomerase and thus stop the shortening of telomeres. In effect, this might make cells immortal and end the aging process.
Wow.
Of course, there may be a catch. In theory, this could create other problems such as the risk of immortalizing cancer cells. But so far, researchers have successfully used telomerase to get human cells to divide way beyond the usual limit, and to do it without becoming cancerous. So it looks like science is on to something, and effective anti-aging drugs might become a reality within the next decade or two.
Don’t wait until it’s too late to take care of your telomeres
If you’re like me, you don’t want to look and feel two decades older by the time there’s a miraculous treatment for aging. And we’ve all heard about future miracles that never arrived. After all, we were supposed to have flying cars by now, right?
I hear you. And luckily, there’s no reason to wait! That’s because research is beginning to show that we actually have the power to lengthen our telomeres.
How to keep the length of your telomeres for anti-aging?
Eat whole foods to fight aging with your telomeres.
The best foods for telomeres include foods with nutrients like turmeric and fish oil, which have telomere-protecting properties.
Anti aging telomeres are extended with exercise.
Engage in exercise every day and avoid sitting as much as possible. Keep your heart rate up to keep the length of your telomeres.
Manage stress to gain the anti aging benefits of your telomeres.
Everyone manages stress different but I find the best stress relief to come through yoga-based stretching or meditation.
A strong network lessens the aging of telomeres.
Having a group of people who care about us is essential for reducing the stress that may cause telomeres to shrink.
What is the science behind lengthening telomeres?
Now, let this sink in for a minute: Science is actually proving that simply eating well, exercising, dialing down stress, and hanging out with supportive “peeps” can make us younger on a cellular level. How cool is that?
And here’s the flip side of the story. We already know that oxidative stress—damage to our DNA that contributes to shortening our lives—can stem from obesity, not getting enough exercise, stress, smoking, and drinking too much alcohol. These things accelerate telomere shortening.
So it just makes sense to let go of what we know contributes to aging and illness and embrace what cutting-edge science shows will keep us young.
Don’t you love it when age-old wisdom turns out to be miraculous? And if you read my columns regularly, you know that the steps for protecting your telomeres are exactly the same steps that empower you to feel young and energetic—and look “hot”—every day of your life.
So take good care of those telomeres. If you do, you won’t just live longer; you’ll have a blast during those extra years.
Keep Thinking Big & Living Bold!
Blog
Breaking News: Trim Your Waist to Save Your Life
by Dr. Kellyann
on Sep 25 2014
It’s fun to fit into sexy jeans or a little black dress. But here’s the biggest reason to slim your waistline: It can help you live longer.
Admit it, ladies. We all want to whittle our waists so we can totally rock a little black dress. We want the other women in yoga class to hate us for flaunting sexy abs. And we want to slide into our jeans instead of lying on the floor gasping for breath as we battle that zipper. (Yeah, I’ve been there.)
But now there’s an even more important reason for you to make a slim waist a top priority: It can save your life.
This week, a shocking finding by British researchers made headlines around the world. The researchers studied nearly 93,000 women, using a simple metric: skirt size. Here’s what they found.
Women who gain a skirt size every decade between their 20s and 60s have a 33% greater risk of developing breast cancer after menopause.
Women who gain two skirt sizes every ten years have a 77% greater risk.
And breast cancer isn’t the only disease linked to a thickening waist. It also puts you at higher risk for pancreatic, ovarian, and endometrial cancer.
Scary? Yes. But don’t be scared. Instead, take action. If you’re fighting the battle against belly fat right now, here’s a simple strategy for victory:
Cut sugar, flour, and grains out of your life. And that includes so-called “healthy” grains. These foods make your insulin levels skyrocket, and insulin promotes fat—especially belly fat.
Ditch your low-fat diet and instead eat a smart-fat diet rich in foods like avocados, salmon, pastured beef, and coconut oil. Studies show, over and over again, that people lose more weight on a low-carb diet than on a low-fat diet.
Center your diet around high-quality proteins and nutrient-dense veggies. These foods encourage your body to form lean muscle mass and burn off fat.
Do strength training. Unlike cardio, strength training can sculpt your stomach muscles and turn ”jelly” into lean muscle.
An optimal vitamin D level is critically important in minimizing your cancer risk; a study of post-menopausal women showed that maintaining vitamin D serum levels of 40ng/ml cut overall cancer risk by 77 percent.
Just by following these simple steps, hundreds of my female patients are transforming their bodies. Within weeks, they lose inches off their bellies. Within months, many go from “apple” to “hourglass” figures.
So if you’re on the verge of surrendering to a bigger skirt size, just say no. Better yet, say, “Hell, no.” Instead, commit to following my belly-fat-blasting battle plan for two months. I’m betting you’ll lose a skirt size instead of gaining one.
So what have you got to lose? A skirt size. What have you got to gain? A longer life.
Oh, yeah. And you can totally rock that little black dress.
Keep thinking big and living bold!
-Dr.Kellyann
Blog
Sweet Black Cherry Gelatin (Being Blunt About Gut Health)
by Dr. Kellyann
on Jun 27 2014
Gelatin heals the gut wall immensely. It also improves digestion since it naturally binds to water and helps food move more easily.
It supports skin, hair and nail growth.
It’s healthy for your joints.
It can help decrease cellulite.
It’s a fantastic source of dietary collagen. (Side note: Collagen is too large to be absorbed by the skin, so those skin creams are a close second to what gelatin can do to re-boost collagen in the skin.)
Cheers to Frank — this Sweet Black Cherry Gelatin recipe is for you! Gelatin up, Frank! The world needs your magical personality and genius touch. Love ya!
By the way, did you see my Facebook post with one of my favorite quotes? Check it out here.
Keep thinking big and living bold!
-Dr. Kellyann
Blog
The Swiss Secret to Optimal Health and Beauty
by Dr. Kellyann
on May 30 2014
A radio host shared with me recently that I have a unique approach to healing and nutrition. He wanted to know where this came from. So I told him about my “Swiss experience” and how it has changed my life and made a difference in the way I see patients and the world. I am one of a handful of doctors in the U.S. trained and certified in Biological Medicine by one of the world’s leading experts and physicians, Dr Thomas Rau, of the Paracelsus Clinic in Switzerland.
I studied under his tutelage for about two years. People come from all over the world to this clinic to find out about the Swiss secret to optimal health. Its methods arise from the distinct medical traditions of Switzerland and Southern Germany, which, in the 500 years since the experiments of the original Paracelsus, have evolved into a more holistic and natural science of health.
Biological Medicine focuses on the body as a whole, instead of just treating symptoms, to determine the true reasons why people are ill and provide an overall wellness solution. This experience has changed my life. I have seen the body heal in unbelievable ways. I have seen people go from the depths of hopelessness to leading fulfilling lives. I have seen how things I never thought affected our health absolutely do. I have seen patients who simply did not want to get well, but chose to die. I have learned the will to live can go both ways — you can will yourself to die the same way you can will yourself to live.
When I completed my program there, I left with several takeaways. Among them, one was piercing: “Paradigm is everything.” Let me explain.
Here’s what I discovered from my Swiss experience and how it can help you:
I remember the first time I visited Switzerland. I couldn’t believe how clean the air felt as it bathed my body. My lungs felt like they were expanding more with every breath of the country’s ultra-pristine air. I didn’t have a long flight, since I was living in London at the time, but I remember feeling a jolt of energy when I landed, like the “plane icky-ness” was exhaled out of my body in a breath or two. I’d felt this sensation one other time.
It was in North Dakota the day after a blizzard. North Dakota is without bright lights or big cities, so the air is pretty clean, but the post-blizzard air had a sensational clean-crispness about it. There was something extraordinarily different about the air in Switzerland, though, compared to any of my experiences, as if it had been filtered in some way. Maybe it’s the Swiss Alps that run across the country, or all of the beautiful lakes, or maybe it’s the climate, which never seems to be too hot, too cold, or too humid. Whatever it is, there’s certainly magic in the air.
This got me curious. I began observing and interviewing the people around Zurich. I asked questions in shops, eateries, local markets, and health food stores. I would sit at a café and journal at the end of my day while overlooking the most incredible mountainous views. I noticed five facts immediately:
The Swiss have stunning skin.
The Swiss have insanely bright clear eyes.
The Swiss are not overweight.
The Swiss did not start telling me about their laundry list of doctors or illnesses, even when I provoked, and as I “instigated,” they just smiled. They didn’t get annoyed, which was interesting to me.
The Swiss did not (and I have rarely seen this) look or sound stressed-out whatsoever.
I wanted in on this. The fresh air was definitely a catalyst of these physical “tells,” but that Nancy Drew affliction I have (if you have seen me speak anywhere, you know what I’m talking about) led me to believe there was more to the story. I discovered that the Swiss have a very different thought process when it comes to modern medicine. We can all learn something from this. In fact, I believe this is the biggest health secret… that shouldn’t be a secret!
When it comes to looking and feeling good, there’s more than meets the eye.
When it comes to humans, what you see is not what you get. Humans may look like walking skeletons that can talk, but we are much more. Those who are brimming with health (such as the Swiss) innately understand this important concept: We are not just physical bodies, but also energetic ones. This is critical to understand. You must start looking at your body in terms of atoms and molecules… not just skin and bones.
Think of your body as an enormous ball of energy — so vast it could light up an entire city. Whatever you do in life that fuels the energy you have within makes you healthy and gorgeous. Hair shines, eyes glimmer, skin glows, weight shifts. You have vitality. This is the true gauge of health. Have you ever known someone who makes you think, “Hmm, they have great energy”?
The source of this energy is their inner vitality. When you start thinking about that, paying attention to it, you will notice you do make different choices. In Switzerland, for instance, I found it fascinating that most everyone has a homeopathic doctor. They go to emergent care doctors when needed, of course. But they do what they can to heal themselves in the least invasive way possible, because they understand this energy cycle.
They don’t want to disrupt the natural energy flowing through their bodies, so they aren’t quick to just dump anything in. Here’s a snapshot of two different thought processes. Of course I had to name them after two of my fave movies. Ask yourself, where do you fall?
Terminator View:
We are made like a “Terminator,” a biological entity of skin and parts that eventually wear out. The body’s consciousness stems solely from the electrical reactions in the brain. Illness just happens to a person because of bad genes or unfortunate exposure to viruses or bacteria, and drugs and surgery are how we return the body to balance.
Matrix View:
Our body has an energy matrix. We are electrical beings, not just structural ones. We think atoms and molecules, not just skin and bones. We know our body has an innate consciousness that helps direct us. We believe that genes express themselves according to our lifestyle. The way we eat, live, and move has an enormous impact on our health.
We know that being unhealthy can be a result of constant dysfunctional energy patterns played out in our lives. Most importantly, we understand that we are in control. Health is a byproduct of choices. It really comes down to building a better body, cell by cell. Everything rises and falls on the health of your cells. By using practices that I learned from my Swiss doctors—like cleansing and detoxifying your body, regulating pH balance through diet, and eating to strengthen your immune system and maintain optimal health and energy—you will get what you want.
Whether it’s to look better, feel better, heal better, get glowing skin, or have a youthful body and mind for years to come, you can obtain it. Think of your body like any other ecosystem. It really is self-healing and self-regulating. When you dump anything into your body that doesn’t belong, there is a ripple. There is an effect. Only provide your body what it needs, because otherwise natural production will go down. When you give your body anything it doesn't need, the consequences can be disastrous.
Address stressors, deficiencies, and toxicities beyond food as well. Supply your body with the right resources and remove interferences, such as bad food and negative relationships and thoughts that don’t serve you. When you start changing your paradigm and looking at your body as an ecosystem, you will lean into a stronger, healthier, and younger body and mind. Or maybe, just maybe, since the Swiss people consume the most chocolate per capita, it's just the chocolate that's got everybody glowing ... wink!
Keep thinking big and living bold!
