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How toxic are your skin care products?
on Apr 13 2017
You know what I always say: What goes on your skin also goes THROUGH your skin and into your bloodstream. That’s a little scary, isn’t it? And it means that in addition to thinking about what’s in your food, you need to think about what’s in those skin care products you slather on so liberally. Today, in particular, I want to talk about soaps and creams. Most people simply grab common brands of these at the grocery store, but that’s not a good idea because there are nasty things hiding in many of them. For instance, grocery-store soaps and creams frequently contain:
Parabens. These are estrogen mimics that mess with your hormones and may increase your risk of breast cancer.
Phthalates. These chemicals are endocrine disruptors that can throw your hormones out of whack.
Sodium lauryl sulfate. This additive can irritate your skin, eyes, and lungs. Worse yet, it can bond with other common soap ingredients to become nitrosamine, a carcinogen.
Diethanolamine (DEA): This foaming agent bonds with other chemicals in soaps to create a powerful carcinogen called NDEA.
Synthetic fragrances. “Fragrance” is an innocent-sounding word, but the aromas in soaps and creams are often created by adding very toxic chemicals. And as for those unnatural blues, greens, and purples—if you don’t trust artificial colors in your food, don’t trust them in your soaps and cream, either.
The great news is that today, you have choices—and you can choose not to buy soaps and creams that contain toxins like these. In fact, stores like Whole Foods and Sprouts, and online marketers like Amazon, now carry dozens and dozens of brands billed as toxin-free. However… it’s one thing to say that your products are non-toxic, and another thing to prove it. And when it comes to calling soaps and skin creams safe, not everyone is telling the truth. That’s why you need to do your homework. Luckily, thanks to the Skin Deep database created by the Environmental Working Group (EWG), this is easy to do. In addition to rating skin care products from best to worst, the EWG now offers a “verified” designation to manufacturers who go above and beyond to create products are safe for you to use. In the soaps and creams categories, here’s a sampling of the EWG-verified winners:
Attitude Natural Body Wash. This apple-scented soap is hypoallergenic as well as toxin-free.
Be Green Bath and Body Gel. This gel comes in three versions: calming lavender, uplifting orange, and unscented.
Makes 3 Bar Soaps. These are made from organic oils, and come in scents including lavender vanilla, orange blossom, and coriander ginger. There’s also an unscented version.
Sally B’s Skin Yummies Foaming Hand Soap. These come in lemongrass, lavender, citrus vanilla, and peppermint, and you can get unscented as well.
Opas Bar Soaps. These are available in scents ranging from classic chamomile and French lavender to frankincense, holiday spice, and (really!) beer.
Desert Farms Camel Milk Soaps. Luckily, these soaps don’t smell like camels at all. Instead, they come in citrus, lavender, and peppermint scents.
Cocoon Apothecary’s Rosey Cheeks Facial Cream. This anti-aging cream is loaded with natural ingredients including rosehip oil, avocado oil, and shea butter.
Sonage Soufflé Cream. This fluffy skin cream is packed with natural antioxidants.
Be Natural Sea Kelp Daily Moisturizer. In addition to kelp, this moisturizer contains ingredients including red raspberry seed oil, aloe vera, and anti-inflammatory aspen bark extract.
Finally Pure Hand and Body Lotion. Rich in jojoba oil, avocado oil, and other nutrients, this lotion comes in a range of scents including pink grapefruit, almond vanilla, and rosemary mint. There’s an unscented version as well.
Each time you say no to toxic soaps and creams and choose clean versions like these instead, you’ll lower your body burden of harmful chemicals. This is even more crucial if you’re pregnant, because a number of chemicals in soaps are especially dangerous to unborn children. By the way, if you’re currently using products labeled as safe and non-toxic, check them out anyway. I was surprised to discover that a few popular brands got poor ratings.
How to get quality on a budget
Now, I’ll be totally up-front with you: None of these soaps and creams are as cheap as the stuff you can get on sale at the grocery store. But getting sick isn’t cheap either, right? So if you ask me, toxin-free products are a wise investment. Besides, even if your budget is really tight, there are still ways you can afford quality. Here are a few tips:
Buy a high-quality liquid soap and dilute it with water so it goes further.
Use bar soaps rather than bottled soaps, because they last longer.
Shop the sales. If you’re willing to explore a variety of brands, you’re likely to find some deep discounts.
Go back to basics and use coconut oil or olive oil. Coconut oil is an awesome skin cream, loaded with skin-nourishing lauric acid and other nutrients. Olive oil also is a good choice; it works best if your skin is slightly damp when you apply it.
Oh, and here’s one more tip for getting the good stuff without shelling out lots of money: Go the “gift” route. Put natural creams and soaps on your birthday and holiday wish lists, and get your friends and family to buy them for you. It’ll make shopping easy for them… and you’ll get the gift of smooth, clean, toxin-free skin!
Keep thinking Big and living BOLD!
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Don’t Let Your Diet Wreck Your Skin
on Jan 26 2017
Has this ever happened to you? About two weeks into a diet, you look in the mirror and say, “OMG. What’s happened to my face?” Suddenly, your skin looks saggy, dull, dry… and old. Some weight-loss professionals will tell you that it’s inevitable for your skin to take a hit when you diet. But you know what? It’s not. When you diet the right way, your skin will actually start to look smoother, brighter, and younger. What’s the secret? Do the right things, and avoid doing the wrong things. It’s as simple as that. Here are nine ways to get beautiful skin as you shed those extra pounds.
1. Drink plenty of bone broth. Yeah, you knew this would top my list! And it deserves the #1 spot, because bone broth is loaded with collagen building blocks that smooth and nourish your skin. As I like to say, it’s like mainlining collagen to your skin.
2. Don’t skimp on the fat. Coconut oil, avocado oil, nuts, and fatty fish like salmon are loaded with fats that smooth and plump up your skin. And remember: Eating fat helps you burn fat. So in addition to doing your skin a favor, you’ll lose weight faster if you add some healthy fat to each meal.
3. Drink plenty of water—and green tea, too. Your skin craves moisture, so drink at least eight glasses of water each day. Add some green tea as well, because it’s rich in polyphenols that protect against aging.
4. Eat berries. Blueberries, in particular, are loaded with antioxidants that protect your skin. They’re also packed with vitamin C, which your body uses to help form collagen.
5. Reach for tomatoes. The lycopene in tomatoes offers powerful protection for your skin’s mitochondrial DNA, keeping it young and healthy.
6. Enjoy grass-fed beef. Pastured beef is high in skin-smoothing omega-3 fatty acids, as well as high-quality protein that builds strong skin.
7. Skip the grains. As you probably know, grains are taboo on my Bone Broth Diet. That’s because they pack pounds on you—and in addition, they’re murder on your skin. Grains are pro-inflammatory, so they make your skin look rough, old, and blotchy. The carbs in grains are also linked to acne.
8. Use the right salt. Regular table salt draws water out of your cells, making them saggy and creating bags under your eyes. Mineral salts, on the other hand, draw water into your cells, making them bouncy.
9. Get your circulation going. Exercise revs up your circulation, pulling nutrients into your skin cells and cleaning out debris that makes your skin look dull and old—so move for at least an hour every day. Also, try this great tip from my good friend Kathy Smith, the world-famous fitness expert. Each day, spend a few minutes on your bed with your head hanging over the edge—or get down on the floor and stand on your head if you can.
This will bathe your skin in healing nutrients. When you baby your skin in these ways during your diet, you’ll look in the mirror and say, “Hey—I look awesome.” People may even ask you if you’ve had work done. And when you lose your extra weight, you won’t just want to show off your new, slim body; you’ll want to show off your spectacular skin as well!
Keep thinking Big and living BOLD!
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on Oct 13 2016
There are lots of ways to damage your skin. You can barbecue it for hours in the sun. You can dry it out by washing it with harsh soaps. You can clog your pores by sleeping with your makeup on. However, one of the fastest ways to irritate your skin isn’t from the outside, but from the inside. Eating the wrong foods can wreck your skin—here are the worst culprits:
1. Sugary, high-carb foods. Why are carbs bad for your skin? Because carbs turn into sugar in your body. Sugar, in turn, ramps up your production of AGEs, which stands for advanced glycation end products. These “stiffen” collagen and elastin, damaging your skin and making it harder to repair. The result: You look years older than you are.
What’s more, carbs don’t just age you quickly. In addition, they’re a big contributor to acne.
That last claim may surprise you, because many doctors will tell you that the food-acne connection is a myth. However, several years ago, researchers conducted an extensive literature review and determined that high-carb foods do indeed contribute to acne. They appear to do this by promoting the production of sebum—the oily secretion that fosters acne.
Here’s what Jennifer Burris, the lead author of the study, had to say:
“High glycemic index foods, like white flour, sugary sweetened beverages, and sugar, increase blood glucose more, compared to low glycemic load foods. High glycemic load foods trigger an increase in blood glucose and insulin as well as an increase in insulin-like growth factor-1. These hormones and hyperinsulinemia in turn increase sebum production. It’s like a domino effect.”
So if you want clearer, younger-looking skin, avoid loading your diet with bread, pasta, rice, and other carb bombs. Your skin will thank you—and, as a bonus, you’ll lose extra pounds.
2. Dairy foods. Burris and her team also uncovered another big culprit in acne: dairy. This doesn’t surprise me at all, because for years I’ve been telling my patients with acne to eliminate dairy products—and frequently, the results are amazing.
Interestingly, a new study indicates that consumption of low-fat or skim milk, but not full-fat milk, is associated with acne in teens. This, too, is in line with the advice I give my clients: If you’re going to include dairy in your diet, go for full-fat rather than reduced-fat or fat-free products.
3. Seed oils. Seed oils are high in pro-inflammatory omega-6 fatty acids and low in anti-inflammatory omega-3 fatty acids. (For instance, safflower oil contains no omega-3 at all.) As a result, they contribute to chronic inflammation—and that inflammation translates into blotchy, sick-looking skin.
Moreover, when you use seed oils, you’re skimping on healthy fats that feed your skin cells and make them “bouncy”—for instance, avocado and coconut oil.
And finally, seed oils are over-processed and they’re usually going rancid by the time they reach the grocery store. And needless to say, a rancid food isn’t going to make your skin glow. —
Bottom line? Don’t torture your skin with a high-carb diet, acne-promoting dairy, or inflammatory seed oils. Instead, eat lean proteins, healthy fats, and loads of veggies. Mainline the building blocks of collagen to your skin by drinking bone broth every day. And load up on berries, which are incredibly anti-aging. Show your skin some love, and it’ll love you back by looking younger, clearer, and more radiant.
Keep thinking Big and living BOLD!
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9 Beauty Mistakes that Age You
on Oct 10 2016
If you’re over 30, looking young takes work. And believe me—the older you get, the more work it takes! However, here’s good news--often, you can take years off your age simply by correcting a few flaws in your beauty routine. Here are nine of the biggest mistakes that you might be making right now:
Brushing your hair wrong. Don’t brush your hair when it’s wet. This stretches it, making it weaker and more prone to breaking. Also, if your hair is tangled, don’t brush it from the roots to the tip, which can cause breakage. Instead, work from the bottom up, untangling small areas.
Leaving your makeup on when you go to bed. Together, makeup and unwashed skin create a breeding ground for bacteria. (Eeeuuuw.) Even worse, that trapped gunk can cause oxidative damage, aging your skin and making it wrinkle. It only takes a couple of minutes to give your face a quick scrub before you hit the sack, so don’t skip this ritual.
Showering for too long. This dries out your skin—especially in the winter. So hop in, scrub up, and hop out—and then moisturize your body with coconut oil or a nice natural moisturizer. (Check out the Environmental Working Group’s recommendations for moisturizers.)
Wearing too much makeup. Unless it’s Halloween or you’re into the Goth look, less is more. Remember: Excess makeup ages you. Also, tone down the colors; nobody over the age of 15 can really pull off electric blue eyeshadow, and dark red lipstick can be extremely aging. Finally, go easy on the eyeliner and mascara, because raccoon eyes went out in the Sixties.
Sticking with an aging hairstyle. Still wearing the same “do” you had in high school or college? An outdated style can add years to your age—so splurge and make an appointment with a high-end stylist who can recommend a new look.
Rubbing your eyes. It’s tempting to rub itchy eyes, but this damages the delicate skin around them, promoting wrinkles and bags. Instead, put a wet washcloth or some cucumber slices over your eyes for a few minutes. This will hydrate your skin, rather than hurting it. Also, when you clean around your eyes, pat gently—don’t scrub.
Drinking too little water. Hydrated skin is happy skin! So moisturize from the inside out, by drinking lots and lots of water all day long. Adding a little shot of lemon juice to your water will give you a hit of vitamin C, which also is a great skin renewer.
Eating too little healthy fat. Good fats like omega-3 fatty acids, coconut oil, and avocados make your skin cells smooth and beautiful. A low-fat diet, in contrast, will dry it out and make it wrinkle more easily.
Starving your body of collagen. As you age, your skin loses collagen—and as a result, it starts sagging and wrinkling. A daily fix of bone broth or high-quality collagen powder can give you the quick collagen boost you need to keep your skin young.
Correct these nine beauty oopsies, and you’ll see a difference right away in the form of healthier hair, better skin, and a younger, more flattering look. But you’re not quite done… because for serious anti-aging power, you also need to eat a natural, low-carb diet, de-stress your life with meditation or yoga, and exercise every day. Yeah… that’s the “hard work” I talked about earlier!
Keep thinking Big and Living BOLD!
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Crazy Health and Beauty Trends--Snails and Vinegar...but not together
on Oct 04 2016
As an anti-aging expert, I thought I’d heard it all when it comes to beauty treatments. Bee venom facials. Fish pedicures. Urine therapy. Swallowing tapeworms. (Yuck.). But I have to say, two new beauty trends took me totally by surprise. So I talked to some friends who are up on all the latest fads, and here’s what I learned about each one.
1. Snail facials. Yep, you read that right! People are spending $250 a pop to let snails slither all over their faces, all in the name of beauty. (If it makes you feel better, “snail facialists” are on hand to make sure the snails don’t crawl over clients’ eyes and mouths.) Why snails? Supposedly, the slimy goo they secrete is rich in proteins, antioxidants, and skin-smoothing hyaluronic acid. But I have to ask: No matter how gorgeous your skin looks after a snail facial, who’s going to want to kiss it?
Besides, there are easier ways to get skin-smoothing hyaluronic acid. You’ll get a big dose of it from bone broth (along with antioxidants and other skin-healing nutrients), and many high-end wrinkle creams contain it. So unless you really, really love snails, I suggest voting “no” on this one.
2. Drinking vinegar. When I visualize a fun Saturday night out with the girls, vinegar isn’t the first thing that comes to my mind. However, trendy New Yorkers are guzzling flavored vinegar drinks like crazy—and even adding vinegar to cocktails—in an attempt to lose weight. You can get vinegar drinks in flavors ranging from beet and carrot to pineapple and fennel.
I’m less skeptical about this trend than I am about the snails, because people have used vinegar since the dawn of time as a weight loss tool. What’s more, some scientific research supports this practice.
For instance, one study involving people with insulin resistance or type 2 diabetes found that a dose of vinegar before a high-carb meal increased insulin sensitivity afterward. In fact, the researchers concluded, “Vinegar may possess physiological effects similar to acarbose or metformin.” Since anything that increases insulin sensitivity helps to burn off fat, that’s a point in vinegar’s favor.
Another study conducted in Japan found that obese adults who consumed one or two tablespoons of vinegar every day in beverages lost two to four pounds after 12 weeks, while participants drinking beverages without vinegar didn’t lose weight. This suggests that vinegar could play at least a small role in melting off extra pounds.
So it looks like flavored vinegar drinks earn a thumbs-up—with a few cautions. First, people who have problems with histamines or tyramines can react badly to vinegar. Also, drinking vinegar can cause acid reflux, burping, and gas. So start out slow, and see if it works for you.
— Bottom line for me: I’m passing on the snails, since I can get the same benefits from bone broth without the slime and the $250 price tag. However, I definitely could be talked into trying a vinegar-and-vodka cocktail at least once. How about you?
Keep thinking Big and Living BOLD!
P.S. My Cocktail Recipes Booklet contains 7 fun cocktail recipes that use SLIM Collagen Broth for a nutritional "power up".
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Five Powerful Anti-Aging Hacks
on May 17 2016
I have a big bag of tricks for staying young. The first is to eat a diet that’s high in quality proteins, vegetables, and fats, and free of inflammatory grains and sugar. Here are some other strategies I recommend.
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How to Minimize Your Double Chin
on Apr 28 2016
Hate looking in the mirror and seeing that roll of fat on your neck? Then fight back!
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How to Lose Weight at Age 50+: Effective Strategies for Shedding Pounds as You Age
on Apr 05 2016
Do you think a midlife “muffin top” is inevitable—especially if you’re a woman? Then I have good news for you!
Remember my official proclamation last week? This is Dr. Kellyann’s Weight Loss Month—so between now and May, I’m going to load you up with tips and advice to help you take those extra pounds off fast.
And here’s something else I want to give you: Inspiration! I want you to know that no matter where you are on your life journey, transformation is possible.
Are you skeptical? Then let’s talk about one of the biggest weight-loss challenges there is: taking off pounds during perimenopause and menopause. This is when that extra weight really starts piling on, especially around your waist, and nothing—diet, exercise, even prayer!—seems to make a dent.
There are some good reasons for this weight gain. For instance, research indicates that reduced levels of estrogen can lower your metabolic rate, make you hungrier, and make fat accumulate around your waistline. In addition, you lose muscle mass as you age, decreasing the rate at which your body burns calories. The mid-life years are often filled with stress as well—especially if you’re in that “sandwich” zone with both kids and parents relying on you for help—and this stress can make you gain weight more easily.
So it sounds like the cards are totally stacked against you, right?
Wrong.
Every week in my clinical practice, I guide successful transformations involving women in their 40s, 50s, and 60s. So I know it’s possible (and, in fact, not all that hard) to lose weight if you’re a woman who’s nearing, in, or past menopause. And a new study backs me up.
In this study, researchers asked 35 obese postmenopausal women to eat a diet very similar to the one I prescribe. It focused on lean meat, fish, eggs, vegetables, fruits, nuts, and healthy fats like olive oil and avocado—and it cut out dairy products, cereals, refined fats, and sugar.
So what happened? Over the two years of the study, the women eating this diet lost weight, improved their cholesterol profile, and lowered their risk of diabetes and heart disease. And they did it without having to count calories.
So if you’re thinking that it’s too late for your transformation, think again! I don’t care if you’re in your 40s, 50s, or 60s—or even older. You can lose weight, feel younger, and dramatically reduce your risk of diseases of aging. And it all starts with those two little words: I can.
That said—why wait until you’re another day older to start changing your life? Celebrate Dr. Kellyann’s Weight Loss Month by starting the Bone Broth Diet now, and you’ll love what you see in the mirror in May!
Keep Thinking Big & Living Bold!
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Can You Do the Bone Broth Diet if You’re a Vegetarian or Vegan? You Bet
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!
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7 All-Natural Tricks To Look Younger
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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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!
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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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
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!
Blog
What Can I Do to Help My Psoriasis?
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!
Blog
Leafy Greens and Blueberries: Keeping You Young and Happy
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!
Blog
Newly Discovered: Most Important Times to Avoid Junk Food
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.
Blog
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!
Blog
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
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
