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Committing yourself to a healthier lifestyle is a huge and commendable step. We all have different reasons for choosing to create a better, healthier version of ourselves. So, where do you start? Which changes to your daily diet should you make? What goals should you set for yourself? What do you want to improve most about your overall health? And how will you set out a course that you are sure to follow? After all, you want to make a lifestyle change, not set out on another short-lived diet, right? Let’s start with a cleanse that will help you rid your body of old habits and harmful toxins, so you can start fresh. How do you choose the best starting point? Between cleanses, detox diets, and bone broth fasting, you may be a little overwhelmed with information. We’ll begin with the basics of how to cleanse your body the right way.  What’s the difference between a detox and a cleanse? Now some of you are probably scratching your head and wondering what the real difference is. While most people tend to use the two words interchangeably, and there are indeed several similarities, there are also several differences worth noting. A detox and cleanse both aim to rid your body of impurities. They’re beneficial to your health and help your body function at its fullest potential. In a nutshell, a cleanse focuses in on ridding toxins from your digestive tract. A detox helps support your body’s natural detoxification process. What are toxins? That leads us to our next biology tidbit: What is a toxin?  To put it simply, a toxin is any particle that stays inside your body and causes harm. Harmful effects include inflammation, irritating your cells, and causing disruption to the normal, healthy functions of your body. Without the help of a cleanse or regular cleansing foods in your diet, you may experience symptoms such as: Anxiety Depression Joint pain Inflammation Sluggishness Headaches Digestive issues  Can the body remove toxins naturally? Your body can do many miraculous things, but it can’t run the show solo forever! Your body does have a set of systems in place to help get rid of toxins naturally. It works hard to protect your cells from damage, while the cells themselves work to keep themselves cleansed. It's an impressive setup, but you do need to do your part in helping your body stay healthy and supporting its efforts. The cells in your body are naturally generating free radicals all the time. For you to function at your best and look healthy and rested, your body needs to cleanse to get rid of the waste. A steady diet of healthy cleansing foods is one way to support its needs to cleanse and detox. Without proper elimination of toxins from your body, you could put yourself at risk for several health issues, including: Various disease and illness Certain cancers, such as breast cancer Impaired cognitive function Loss of memory Extreme fatigue Fine lines and wrinkles Pain and inflammation Stubborn belly fat (yep…toxins store themselves in your body fat) What are fat-soluble toxins? Let's take a moment to explore the trouble with fat-soluble toxins. Did you know that when you start to lose weight, these toxins can be released into your system? Scary thought, right? In fact, it’s highly likely to happen during extreme and rapid weight loss. This is only one of many reasons why a quick-fix diet is not a healthy way to go. What toxins do I need to avoid? Toxins, unfortunately, are a part of our daily lives. Although avoiding all of them just isn’t practical, limiting your exposure to them is at least doable. Be aware of your surroundings; the air quality in your home or work environment. The skincare regimen you choose. It all adds up. In addition to doing your best to reduce your daily exposure to harmful toxins, you can also change your eating habits to boost liver cleansing. Why is it Important to Cleanse the Liver? Your liver plays an enormous role in the overall health of your body. It is ultimately responsible for filtering, processing, and breaking down the matter that passes through your body. It has a tremendous amount of responsibility, including: Filtering your blood Helping your blood clot Breaking down various chemicals and substances, such as alcohol and drugs you put into your body Produces glucose and bile; substances your body needs to remain strong and healthy Why boost liver cleansing efforts? If your liver becomes overloaded with toxins and pollutants, its natural ability to cleanse will slow and become less effective. Want to support your liver and help it take care of your body? Lifestyle changes such as adding a periodic cleanse, adding cleansing foods to your daily routine, and setting goals to work towards a healthier you will help boost liver cleansing. Make a conscious decision to avoid filling your body with: Alcohol Drugs Processed foods Fried foods The best liver cleansing foods and beverages. What are the best cleansing foods and beverages to help boost liver cleansing? I’m glad you asked because I have some delicious suggestions for you to try. If these yummy cleansing foods aren’t already a part of your regular diet, get that shopping list out and start adding to it! Let’s start with some top cleansing foods and beverages that are considered superfoods in their ability to boost liver cleansing. Cleanse your liver with turmeric. A fragrant cooking spice, powerful anti-inflammatory, and long-time healing agent, turmeric has the natural ability to boost liver cleansing. This cleansing superfood contains antioxidants and supports enzymes that are responsible for cleansing your liver of toxins. Did I mention it’s crushing this task, all while helping to repair the cells in your liver? Impressive, isn’t it? Eat cruciferous vegetables to cleanse your liver  These super veggies include favorites like broccoli, cabbage, cauliflower, brussels sprouts, and kale. They make up a significant source of glutathione; responsible for triggering toxin cleansing enzymes which boost liver cleansing abilities. Choosing to add a variety of cruciferous vegetables to your diet will help increase glucosinolate in your body. This increase can help flush out harmful carcinogens and toxins before they cause or increase damage. Beetroot is excellent for cleansing your liver. If you haven’t heard this from me before, beetroot is a must on your list of cleansing foods. Where do I even begin? Full of incredible antioxidants, nutrients, vitamins, and nitrates, beetroot is a superfood you’ve got to get on board with for your cleanse. It contains natural cleansers like fiber and vitamin C, which support a healthy digestive system. They also work hard to cleanse your blood by increasing your oxygen. If that wasn’t impressive enough, beetroots are also credited with:        Stimulating the flow of bile in your liver Boosting enzyme activity Breaking down toxic waste to speed up its excretion  Drink tea to cleanse your liver. Tea has been used for so many health reasons for centuries. Sleep. Mental health. General health. And now there are studies which have shown tea’s ability to boost liver cleansing. A study conducted in Japan showed impressive results from those who drank five to ten cups of green tea daily. Results showed improved blood markers of improved liver health. Catechin, a plant antioxidant found in green tea, is believed to be the reason for this remarkable outcome. Add garlic to your meals to cleanse your liver. Who doesn’t love a little (or a lot) of garlic in their diet? Loaded with sulphur, it activates the liver enzymes that are responsible for helping your body rid itself of toxins. Garlic also contains high levels of selenium; an essential micronutrient that has shown to help boost the natural antioxidant enzyme levels in your liver. Selenium gives your liver the power to fight off damage caused by oxidative stress. Adding garlic is a simple way to boost liver cleansing efforts. Eat citrus fruits to cleanse your liver. Citrus fruits are loaded with Vitamin C which is great for cleansing your liver.  Vitamin C is responsible for stimulating your liver while aiding in turning toxic substances into those that can be more easily absorbed by water. Grapefruit is one citrus fruit that is particularly beneficial because it contains two primary antioxidants that help protect your liver from damage.    Along with these top superfoods, there are other cleansing foods I want you to add to your list as you work on your efforts to boost liver cleansing.  Carrots are excellent liver cleansing foods. Carrots are a great addition to your list of liver cleansing foods. These tasty little guys are incredibly high in plant-flavonoids and beta-carotene. These two are responsible for stimulating and supporting your liver's overall function and performance. Carrots also contain vitamin A, which is known to help prevent liver disease. Cleanse your liver with avocados. Avocados are always a win in my book for liver cleansing food. Not only are they perfect for helping to cleanse your arteries, but they also help your body naturally produce glutathione. You’ll recall that glutathione is the compound that supports your liver by helping it get rid of toxins. Stock up! There isn’t much that avocados don’t taste great with. Eat apples to cleanse your liver. You’ll never escape that old saying that an apple a day keeps the doctor away. Not only are they the perfect low-calorie snack, but they are also a great cleansing food to help you boost liver cleansing efforts. They contain high levels of pectin; a chemical that helps your body naturally cleanse itself by releasing toxins from your digestive tract. By reducing the number of toxins in your digestive tract, your liver can function at an optimal level. It can manage the toxin load, cleanse your liver, and ultimately be able to cleanse your entire body better. Who knew those little guys could do so much? Drink coffee to cleanse your liver. Yes, coffee. I know there are many of you out there wondering how in the world coffee made it so high onto a liver cleansing food list. Can you believe that your morning pick-me-up is not only great for keeping you awake, but for being able to play a role in helping to boost liver cleansing? What if I told you that studies have shown your cup of coffee is helping protect your liver from disease? And if your liver has already encountered some damage, coffee is still working to protect it from further health issues. Here’s what we’ve learned: In people with chronic liver disease, studies have shown that drinking coffee can lower your risk of cirrhosis, or permanent liver damage Drinking coffee is associated with lowering your risk of death if you already suffer from chronic liver disease Your daily coffee drinking habit may also be reducing your risk of developing a prevalent type of liver cancer Coffee may have a positive effect on health issues such as inflammation and liver disease Coffee may have the ability to prevent collagen and fat build-up, which are two primary markers seen in liver disease Drinking coffee reduces inflammation throughout your body while increasing levels of glutathione These results were seen when three or more cups a day were consumed. My favorite liver cleansing food is bone broth. Aside from the delicious taste and variety of recipes you'll find to incorporate it into your diet; it's always going to be my favorite way to cleanse. Packed full of collagen, my bone broth will provide your body with an array of amazing benefits. You'll free yourself from inflammation and leaky gut, and rid your liver of toxins. Bone broth will help you fight off that stubborn belly fat, and provide you with oh-so-many beauty bonuses. You'll see a healthier, more youthful glow, less fine lines and wrinkles, and have that shiny hair you've always wanted. Sound good? I bet you're glad I snuck in an eleventh cleansing food, huh? Ready to stock your fridge with these ten fantastic liver cleansing foods? You’re armed with the knowledge you need to start that journey to a healthier you! In need of healthier recipe inspiration to get your new lifestyle off to a winning start? Head over to my recipe section and find your new favorite meal now!! Keep thinking Big and living BOLD!   MORE ON CLEANSING & DETOX >  Best Cleanse for Weight Loss: Detox Your Body — Compare cleanse options to find the best fit for your weight loss goals. >  Dr. Kellyann's Cleanse and Reset — The complete overview of Dr. Kellyann's Cleanse and Reset program. >  How To Detox Your Liver: 8-Step Liver Cleanse — Support your liver's natural detoxification with proven strategies. >  The 1-Day Cleanse Your Body is Begging For — A quick reset for when you're feeling sluggish or off track.  

Have you been feeling bloated, sluggish, and unmotivated? Do you find yourself having trouble sleeping, concentrating, or even enjoying life as much as you used to? Your body may be trying to tell you something, and it shouldn’t be ignored. Trust me. If you’re sitting there picking your brain, trying to remember the last time you truly felt good, it’s time to take action, my friend. Your body needs a five-day cleanse. A Lesson Learned the Hard Way It was 2017. I was traveling from coast to coast for interviews, appearances, launches, and seeing patients. I was managing to do it all! Or so I thought. What I wasn’t doing was practicing what I preach. Now if you’ve been with me a while, you know I’m one to walk the walk. But at this particular time in my life, I forgot to take care of ME; plain and simple. In the midst of all the running around, my body was crying out, but I wasn’t listening. In fact, it wasn’t until my body threw in the towel that I began to see all the signs I had ignored. Yep, my body gave out on me. If you happened to be on that flight wondering what all the commotion was; yes, that was me. There’s nothing like being in your seat in its upright position one moment, and on the floor, opening your eyes to a flight attendant above you the next. My body had spoken, and I was finally forced to listen. My Body Needed to Cleanse and Reset. Period. As I took a mental inventory of what could have led up to my grand appearance on the airplane’s floor, I began to have many ah-ha moments. I hadn’t felt like myself in quite some time. I’m a pretty upbeat, active person. The realization that I had lost my spunk and joy somewhere along the way was a red flag I’d somehow missed. I couldn’t recall the last time I had seen my reflection without the dark circles under my exhausted eyes. Or when my last regular workout was other than speed-walking to my next appointment. I had been running my body into the ground, and it had finally had enough. It was screaming for a reset, and I was in no shape to deny it one.  And the Five-Day Cleanse Was Born I put all my knowledge and experience to work to develop a plan. I needed a powerful and fast-acting cleanse that would flush out the toxins I had let take over. I was done feeling bloated and unhealthy. I wanted to bring back that radiant, youthful glow I used to have. I wanted to feel revived and happy once again. And I did! As I experimented with several ideas, I soon began to notice a drastic change. My stomach was slimming. My gut was behaving. My skin began to fill with color once again. The fog was lifting, and my mind and body felt rejuvenated. I felt like ME again! Is Your Body in Need of My Cleanse and Reset? Let me ask you a few questions. Be honest with yourself and really tune into what your body is trying to tell you. Do you wake up in the morning without feeling refreshed? Do you often have trouble sleeping? Do you find yourself battling fatigue? Have you been gaining weight easily? Do you find it difficult to get the weight off - especially belly fat? Does your skin lack the healthy glow it once had? Is your skin feeling dry? Are you noticing more fine lines and wrinkles? Have you been anxious? Unsatisfied? Disengaged from others?Has your gut been acting up? Do you find yourself sick more than usual? These are only a handful of questions I ask you to address in my new Cleanse and Reset book, but it should give you an idea of what your body is feeling. Did you answer many of these with a yes? If you did, then consider this your wakeup call! Don’t wait until you’re 35,000 feet in the air, wondering what you’re doing on the floor. My five-day cleanse is for you. If you answered with several yeses, it’s time to act now. Take control of your life again. It’s time to say goodbye to the belly fat, the exhaustion, the unhappiness. Imagine how much better you can feel in just five short days. The path back to the healthy, happy YOU is just ahead, and I’m going to help you get there. I’ll walk you through preparing your body for the cleanse and what you can expect each day. I’ve even prepared helpful tools and recipes to take the guesswork out of the equation for you. A Cleanse to Benefit Everyone You may be thinking to yourself that you don't need a cleanse and reset. You get in enough hours of sleep, eat well, exercise regularly, and enjoy life. But even if you are healthy and fit, you can still benefit from my cleanse and reset too. In fact, even after I finished my own five-day cleanse, I made it a point to return to the cleanse and reset four times a year. It helps give my body that extra boost of energy, slims me down, clears my mind, and gets rid of the toxins, so my body is functioning at full capacity, year-round. I don't do it because I feel like I'm headed towards a repeat of 2017. I do it because I know it's good for my body and it helps me feel rejuvenated. It tightens and brightens my skin. It takes care of any stubborn belly fat that may have crept back on. And it keeps my gut healthy and happy. So, for those of you that are already in tip-top shape, you're ahead of the game, and I applaud you. But trust me when I say you'll still benefit from this amazing five-day cleanse and your body will love you for pampering it. Don’t spend another day putting off your health and happiness. Ready for your five-day cleanse and transformation? Let’s get started! Keep thinking Big and living BOLD!

Making a conscious decision to lead a healthy lifestyle is huge! There are so many wonderful benefits to the choice you’ve made, and I want you to know I am right here to support you! You’re going to look, feel, and BE healthier than ever. With this decision comes a commitment to changes that can significantly affect your life-long success. One of these choices is what to consume and what to say goodbye to in your normal diet. But don’t frown just yet — with those farewells come great benefits! You’ll enjoy radiant, glowing skin. Think of that healthy flowing hair. And wait ‘til you see a slimmer, toned body that supports your health both inside and out as a thank you for treating it well! Should I be consuming dairy? So, let’s get right to it. Although I haven’t spent a lot of time on the subject lately, it’s definitely going to be a game-changer for many of you. I’m talking about the great milk debate. That’s right. The once good-for-your-bones product is getting the ax. But not without good reason.  Did you know that most of us can’t tolerate dairy products? You probably know someone who’s lactose intolerant, but have you ever stopped to consider that some of those unpleasant symptoms you often experience could mean YOU are intolerant too? You don’t need the dreaded label if you’re seeing the signs. Think about the last time you had milk or any other dairy product. Symptoms of dairy intolerance Diarrhea Bloating Uncomfortable cramping or pains Gas Constipation Health issues because of dairy intolerance Skin rashes or other irritations Stuffy nose Congestion Asthma flare-ups or worsened asthma conditions  Does drinking milk strengthen bones? If you haven’t heard by now, drinking milk does NOT protect you from brittle bones. In fact, studies have even shown that milk intake can play a role in increasing the risk of some bone fractures. Crazy, right? Crazy, but true. One Harvard Study over twelve years found no evidence of milk offering your bones protection. So why put your body through the agony of keeping it in your diet? Besides, you have bone broth for all your vitamin and nutrient needs, right? Healthy dairy alternatives I know there are still going to be those of you that don’t think you can part with milk. Believe me, I get it. It’s tough, and dairy can literally be an addicting food. But you do have alternatives that will support your new healthy lifestyle. You can just as easily enjoy milk alternatives that provide the benefits of a healthy, happy gut and all the goodness that comes with one. So, let’s take a look at what’s out there… Oat Milk Now, if you’ve chosen the Keto or Gluten-free path, oat milk may be an option for you. It’s a plant-based “milk,” so it’s made up primarily of grain. Mixed with water then strained to remove the pulp, it’s a slightly sweetened option with a thicker, creamier texture. It also more closely resembles milk. It is unbelievably easy to make at home and worth a try with only seven grams of fat and nine grams of carbs (where are my Keto fans?). What are the drawbacks of purchasing oat milk? Can potentially contain gluten, unless the oats are certified gluten-free Oats are grains – this could upset grain-intolerant guts or a low-carb diet if that’s the route you’ve chosen “High concentration” claims of nutrients and vitamins are typically added after the fact; not naturally Possible gums, preservatives, and stabilizers can be found Almond Milk  A great alternative for those who have chosen the healthy lifestyle of Keto is almond milk. Since Keto does not allow you to consume milk, the unsweetened almond alternative is a fantastic option. Choosing this version is low in carbs — only 1.99 grams per cup! It’s also low in calories, offers vitamins, nutrients, and a bit of protein. Almond milk that does not contain sugar or carrageenan does not cause inflammation or contain a bunch of hormones. When you weigh in the cons of almond milk below, you see that the smart choice, again, is to make your own. What are the drawbacks of purchasing almond milk? Most of the vitamins and nutrients are added in after the fact It usually contains only 2% almond, and the rest is basically water Usually has sugar, added flavors, and various ingredients including the dangerous carrageenan Coconut Milk Certain coconut milk options are perfect for my Whole 30 enthusiasts. When choosing a Whole 30 approved option, look for the unsweetened version, and AVOID carrageenan. Stay clear of any sweeteners listed in the nutrition label AND in the ingredients list itself. The triglycerides in coconut milk are fatty acids that provide your body with energy that can be used before stored. The rich, creamy texture also comes from healthy fats. What are the drawbacks to purchasing coconut milk?  Artificial sweeteners Carrageenan Now, if you’re a coconut lover like I am, you may want to take a peek at a helpful little guide I whipped up explaining the many differences of all things coconut milk and cream. I wouldn’t want you unknowingly ruining that healthy lifestyle you’re working so hard for. Still, think you may need a “dairy” fix once in a while? I have just the solution for you. Try my Paleo Espresso Gelato with Chocolate Chips. It’s a dairy-free alternative that will have you forgetting you ever had a love affair with milk. Trust me. You’ll also find a variety of other delicious dairy-free and dairy-alternative recipe options I’ve shared to help satisfy those cravings while you adjust.  So, there you have it. A handful of milk alternative options for a healthier lifestyle. The good. The bad. And the homemade. While there are always substitutions that can be made, explore, and choose the products that best support your health goals and needs. To learn more about healthy lifestyle plans that help you lose belly fat, promote healthy skin, hair, and all-around health, head over and check out my programs to see how you can jump-start your health today! Keep thinking Big and living BOLD!

How many of you are guilty of flipping over a box only to glance at the number of calories or fat on the nutrition label? Don’t worry, I get it. We’ve been so conditioned to focus on a couple of pieces of information that we’re missing the big picture. There’s so much more you should be evaluating, whether you’re starting a new weight loss goal or simply ready to begin your new healthy lifestyle. Let’s look at some tips that will help you identify healthy choices by understanding how to understand nutrition labels. A Quick Guide to Your Serving Size To be able to accurately compare the nutritional value of certain foods, you will want to check out the serving size information. Serving sizes are most commonly listed in cups or pieces, then offer the number of grams. The serving size portion is particularly useful in helping you determine the number of calories and additional nutrients you will be consuming. You’ll want to pay close attention to how many servings come in the package as well as the nutritional value per serving. Do these numbers fit within your daily health goals? Will you get enough to eat from the serving size listed? If not, how many servings will you likely need or want, and where does that put your caloric intake? Be careful – it can add up quickly! More Than Just Counting Calories Each label will provide you with calorie information by measuring the amount of energy each serving has to give. The calorie section, as well as calories from fat, will help you manage your weight loss goals and keep you on track. Don’t forget, these calories are determined per serving, so make sure you are accounting for all calories consumed if you’re eating or drinking more than a single serving. The FDA provides a general calorie guideline based on a daily caloric intake of 2,000:  Low-calorie intake: 40 calories or less Moderate calorie intake: 100 calories High-calorie intake: over 400 calories Knowing Your Nutrients You’ll find the nutrients portion of the nutrition label is divided into two groups. Understanding this section will help you make more informed decisions, keep you healthy, and help you reach those weight loss goals. The first group of nutrients listed on the nutrition label (found highlighted in yellow) are a list of nutrients you want to limit in your daily diet. Nutrients in this section consist of: Fat Saturated fat Trans fat Cholesterol Sodium  These particular nutrients can increase your risk of various health issues when eaten in excess. Limiting them is in your body’s best interest. Letting this information guide your decisions will help you reach your weight loss goals while decreasing the likelihood of heart disease, high blood pressure, and certain cancers and chronic diseases. The amount of cholesterol, saturated fat, and trans fat, in particular, should be kept very low. The second group of nutrients (found highlighted in blue) are those that are typically not consumed enough in American diets. In this list, you'll find essential nutrients, such as: Iron Calcium Dietary fiber Vitamin A Vitamin C Consuming the right amounts of these nutrients can significantly improve your overall health, while also helping reduce your risk of various health issues. The Footnote The footnote found at the very bottom each nutrition label is required and usually based off of a 2,000 or 2,500 calorie diet. The percent daily values are a recommendation, and your daily values should be based on your calorie intake needs. This portion of the nutrition label contains valuable dietary advice and will be the same from label to label. These daily values (DV) are recommendations provided by public health experts. Getting to Know the Percent Daily Value (%DV) You will want to keep in mind that the percent daily values are recommendations based on the daily values for essential nutrients with a 2,000 calorie diet. Using the percent daily value as a guide can help you determine if you are consuming more or less than 2,000 calories. This information also helps you keep track of your serving sizes and their nutrient value. Don’t overthink this portion of the label; it’s actually rather simple to use. Using a 0 to 100 percent DV scale, you’ll be able to quickly tell the percentage of each nutrient you are getting from a particular food or drink. Don’t expect this column to add up vertically. These are simply based off of each nutrient’s daily requirement value. This allows you to more easily track which nutrients you may need to consume more of during the day. Keep in mind that 5% DV or less is considered low while 20% DV and up is considered high. This guide applies to both nutrient sections on the nutrition label. Don’t forget these figures are based on one serving size, so remember to do the math if you plan to have more than one portion.  The percent daily value also comes in handy when you want to compare similar products to make the healthiest choice. As long as the serving sizes are the same or very similar, you’ll be able to spot foods that may be higher or lower in each nutrient. Taking the time to evaluate these figures will help you select the items that support your weight loss goals and healthy lifestyle. Nutrient Content Claim One tip that will help you quickly determine if foods are right for your healthy weight loss plan is to evaluate the nutrient content claim. Use this section to understand if a product claims to be low-sodium or high in fiber. For instance, if you want to compare a non-fat product with a reduced-fat product, the percent daily value or total fat can easily be compared using the nutrition label. You’ll be able to use this method when comparing various claims that a food is: Free  Low Light High Items for babies and children younger than age two have their own specific set of regulations. What Are Dietary Trade-Offs? You will also be able to use percent daily value to help you decide on necessary trade-offs to make during the day. This allows you to take more control over the foods you eat without having to sacrifice the foods you love. I bet that just put a smile on your face. Using the percent daily value as a guide, a food high in one content area can then be traded-off with another food low in that same area. So eating that salty pretzel might fit within your weight loss plan if you choose unsalted crackers for your next snack to make up for it. Just be strict about keeping all your total amounts under the 100% DV. Why Can’t I find a Percent Daily Value? You may have noticed that sugar, protein, and trans fat do not provide a percent daily value on nutrition labels. These items aren’t required by the FDA to have a listed %DV since specific guidelines haven’t been established for them. Fun Facts You’ll Remember Now that you have a better understanding of how and why you should be looking at the entire nutrition label, let’s take a look at a few ground rules to consider for your healthy weight loss goals: “First is the worst”- I know, I know, but I guarantee you won’t forget this one! Since ingredients are listed in order of their quantity or weight, you'll want to pay particular attention to the first item listed. Let's take sugar for example. If it's listed first, it's not likely the best choice to support your healthy weight loss goals. A good rule of thumb is to read through the first ten ingredients listed. If they don’t seem to fit your health goals, put it back. “If you can’t read it, don’t eat it” (Wise words from Tosca Reno) - If an ingredient is too hard for you to pronounce, it’s probably an artificial sweetener or preservative that you don’t need. Why load your body with ingredients that offer you no health benefits? Just pass. Limit your sugar intake – Well this should be a no-brainer, but it’s worth mentioning. When it comes to added sugar, it’s best to keep your grams per serving under ten. Beware of the -ose ingredients - If it ends in -ose, beware! It’s a sugar. Would you believe there are over 100 possible names for sugar used on nutrition labels? Don’t be fooled by the fancy words and be on the lookout for those sneaky -ose endings. Your body will thank you for it in the form of weight loss and good health. The most commonly seen are fructose, glucose, lactose, and sucrose. You may also want to scan your nutrition label for words such as syrup, cane, and nectar. Beware of 0g trans fat – Just because it’s labeled 0g trans fat doesn't mean it can't clog your arteries. The FDA allows products with less than 0.5 grams of trans fat per serving to list themselves as 0 grams trans fat. If you’re sticking to a healthy lifestyle or weight loss program, keep in mind that 2 grams are the most you want to consume on a given day. So, if you’re eating an item that claims to have no trans fat but actually has up to 0.49 grams per serving, you’re not doing your body any favors. Quick tip: take a quick scan of the ingredient list and look for partially hydrogenated oil. If you see it listed, it’s probably not the snack for you. The low-fat lie - It’s wise to take a deeper look at the nutrition labels of low-fat and non-fat food. Just remember, they remove one ingredient that tends to give it its yummy flavor and typically replace it with a ton of salt, sugar, or artificial flavorings. Always check your ingredient list. Believe it or not, many times you’re better off buying the original, full-fat version. Fill up on fiber - When you’re looking for fiber content, you’ll also want to check the nutrition label for sugar content. It’s usually recommended to try to eat an equal amount of fiber and sugar. Fiber is what helps slow down the digestion of sugar you put into your body. Your blood glucose level will stabilize, providing you with the same energy levels. In other words, you won’t be experiencing hunger pains within 30 minutes of eating. Reduce that salt intake - Consuming more than 1,000 mg of salt per serving, or over 2,300 mg of sodium per day, puts you at high risk for high blood pressure, stroke, and heart health issues. It’s just not worth it. Try to aim for less than 500 mg of sodium per meal while making it a habit to drink lots of water with your saltier meals. Knowing your fat facts - To achieve the best weight loss results and maintain a healthy lifestyle, be very selective with the fat you include in your daily intake. Saturated fats should be limited, mono-unsaturated fats should be increased, while trans fat should really be left alone. Although there are “good” fats, all fat can trigger inflammation and cholesterol level changes. And while omega-3 polyunsaturated fats are anti-inflammatory and promote a healthy heart, omega-6 polyunsaturated fat will store fat and cause inflammation. Beware of the sugar tale – Unfortunately, reaching for those “other” sugar packets isn’t always as good as it sounds. Many times, you’ll see claims of “zero sugar” or “no artificial sweeteners,” when in reality it usually contains sugar alcohol or “natural” sweetener such as stevia or monk fruit extract. And beware of "sugar-free” claims on nutrition labels as well. Many times, it’s a marketing tactic and only refers to refined sugars. This allows companies to continue using syrup or various natural sweeteners like honey or molasses. Taking the steps to a healthier you require discipline, work, and knowledge. Now that you have a better understanding of nutrition labels, you’re ready to make informed decisions your body will love you for. And don’t forget to add bone broth to your diet for numerous added health benefits! Head over and grab a few healthy bone broth recipes now! Keep thinking Big and living BOLD!

I’m sure you've heard many claims over the years of the benefits of drinking lemon water, but how accurate are they? Is there any truth to lemon water being more beneficial in the morning?  Will it really help you get beautiful, radiant skin? Does adding lemon have the ability to change the pH balance in your body? With so many claims out there, it can be a little frustrating trying to separate myth from truth. Let’s take a look at some of those lemon water claims and figure out what health benefits it may be able to provide you. Most of us are very aware of the necessity of water and the amazing benefits it provides us, including:  Keeps your body hydrated Helps flush out impurities Keeps your skin healthy Supports digestive health Supports kidney health But let’s take a deeper look at the possible health benefits of adding lemons and drinking lemon water daily. Did you know lemons have a long list of healthy nutrients you may not be aware of? Not only are they low in sugar, but you'll also find nutritional value, including: Riboflavin Folate Vitamin B6 Vitamin A Vitamin E Calcium Magnesium Iron Lemons contain fiber and plant compounds; credited with helping to reduce blood cholesterol. Vitamin C also serves various health benefits and can be found in lemons. Lemon Water Benefits Lemon Water Boosts Your Immune System Lemons are a good source of vitamin C; known for boosting your immune system by helping your body produce more white blood cells. White blood cells keep you healthier by fighting off viruses and bacteria; perfect for warding off colds and the flu. But now we need to ask: Am I getting a large enough dose of vitamin C by drinking lemon water? The National Institutes of Health states the average woman needs approximately 75 mg of vitamin C daily. The juice of one lemon will provide approximately 31 mg of vitamin C. So by cutting up just one lemon a day and squeezing it into the water you drink throughout the day you’ll be well on your way to the recommended 75 milligrams a day! Drinking Lemon Water Helps Balance Your Body’s pH Levels It’s been said that although lemons are acidic, they can help with the pH balance of your body after they’ve been metabolized fully. This is attributed to its alkalizing effects and has even been credited with helping treat inflammation throughout the body. Some patients with arthritis, gout, and sciatica have said they’ve found relief from adding lemon water to their diet. But can it really have this much power over the pH balance in your body? I hate to tell you that this is yet another dietary misconception. The foods you eat just don’t have the ability to change your pH balance. But don’t get me wrong; water is always a healthy and powerful choice and should be a huge part of your daily routine. Lemon Water Promotes Healthy Skin Water will always be beneficial for healthy, glowing skin. And now we’re hearing that adding lemons has the fabulous effects of youthful-looking skin, fewer wrinkles, and banished blemishes? It’s true that vitamin C provides astounding skin benefits. Your skin will have fewer fine lines and put up a strong fight against acne. It will have a brighter, healthier tone and reduced dryness. Add to it the amazing benefits of collagen and your skin will have a youthful glow. While there are no studies with concrete evidence to support the claim that lemons in your water are a must to achieve these results, water is still your skin’s BFF and is a must with or without the lemon! Lemon Water Makes a Great Diuretic They say sipping on warm lemon water throughout the day will help purify your body. Supposedly, starting your day off with a glass helps get your system moving. While you sleep, your body is losing water; making water in the morning a great way to start your day. Flushing toxins regularly with water alone helps your body stay healthy. Adding lemon to your water may help promote some healthy digestion, but there just isn’t enough proof to support the lemon claim. While it certainly can’t hurt, chances are, all the credit should still be going to your daily water intake and not the lemons added into your water. Get Rid of Kidney Stones by Drinking Lemon Water It’s true - lemon water can help reduce the risk of kidney stones. Already have a few stones lurking around?  Lemons can help boost your urine’s citrate levels, leading to the breakdown of certain stones. Citric acid causes an increase in your urine pH and creates a not-so-friendly environment for stones. If you haven’t experienced a stone, consider yourself fortunate and drink up that lemon juice! Drinking Lemon Water Helps You Lose Weight While water, in general, is fantastic for your overall health, as well as helping you meet weight loss goals, adding lemon to your water may also provide weight loss benefits. A study noted warm lemon water in the morning helped in the suppression of body fat, as well as a reduction in weight gain in their subjects. Morning lemon water was credited with quicker weight loss results. You’re also filling your stomach with an extremely low-calorie, low-sugar beverage that will keep you hydrated, cleansed, and feeling fuller. Lemon Water Improves Your Digestive System Have you been hearing that lemon water helps with your digestive system by providing relief from: Heartburn Bloating Diarrhea Constipation Gas Indigestion Normal daily water intake helps flush out impurities. Some studies suggest that a glass of warm lemon water as soon as you wake up can help get your digestive system going for the day. There is some truth to this. If you add the pulp of lemons to your water, you can improve your gut’s health. Pectin, the main fiber found in lemon pulp, helps slow sugar and starch digestion and may lower your blood sugar levels as well. Lemon Water During a Keto Diet If you’ve chosen a keto lifestyle, you’ve probably heard mixed reviews on the effects of lemon. Will lemon water interfere with ketosis? Does it improve detox effects while on the keto diet? What do you really need to know? Keto is a low-carb lifestyle, so hydrating your body is a must! Yes, it’s always a necessity, but with the keto diet, your limited carb intake is what releases excess sodium and water from your body. While we want excess water retention gone we still need to stay hydrated. Adding lemon may give you extra nutrients along with a refreshing way to stay hydrated on keto. Will Lemon Water Prevent Ketosis? If you’re worried about the fructose levels booting you out of ketosis, there’s no need. Lemons only have about two grams of carbs per ounce, so your keto efforts aren’t at risk. In fact, a little lemon water cleanse can be good for your keto plan if you stay away from pasteurized lemons. These have added sugar and have been stripped of their vitamin C benefits. So, there you have it! A closer look into the myths and musts of drinking lemon water. Keep thinking Big and living BOLD!

It’s no secret that your body is being exposed to a variety of toxins every single day. From foods to the air you breathe in, toxins are everywhere. While you can’t avoid them completely, you can certainly make conscious choices to help eliminate many of them. Keeping your body happy, healthy, and as toxin-free as possible is essential to being the best version of you. So how can you support your body’s natural cleansing system that is hard at work, protecting your cells from damaging toxins? Let’s take a look at some valuable tips you can start with today to help you begin the detox process. Natural Cleansing Abilities Your body has the incredible ability to reduce toxins, cleanse, and protect itself. This doesn’t give you a free pass to wreak havoc on your body and expect it to take care of the damage though. You still need to do your part to help your natural cleansing systems run as efficiently as possible. Without your efforts, your body cannot effectively do its job to help you be and look as healthy as possible. And I’m not talking about adding a random juice cleanse here and there and expecting them to do the work for you. Typical juice cleanses are very high in sugar and lack protein and  healthy fats your body needs. Instead, I’m talking about a healthy, conscious, regular cleansing effort, as well as daily support, that resets and restores your body. Daily Cleanse = Lifestyle Change When you're willing to devote yourself to a cleansing lifestyle change, your body will love you and reward you for it. By making this commitment, you’ll be helping it protect itself from cell damage and shed unwanted pounds, all while boosting its natural detox abilities. Sounds pretty good, right? Just look at some of the incredible benefits: Protection from hormone-related diseases, such as breast cancer Protection from memory loss Reduced pain and inflammation Reduced bouts of fatigue Reduced fine lines and wrinkles Creating Change While you can’t avoid every toxin, you CAN be cautious, educated, and proactive about limiting your body’s exposure to them. What better place to start than with what you’re eating and drinking? Your daily diet habits may be what is holding you back from having a well-tuned natural detox factory inside you. The Necessity of Filtered Water If water isn’t already a huge part of your daily routine, it’s time to make that change right now. Water helps flush out the toxins in your body and can also help you shed some unwanted weight by keeping you feeling full. And if you haven’t already invested in a quality water filter, you’ll want to add this to your list of changes as well. It’s important to remember that toxins still have the ability to sneak through our regulated filtration systems. Even these low doses of toxins can build up over time and be harmful to your body. So start practicing using filtered water when brewing your coffee, making tea, or cooking your meals. It’s always better to be proactive. Health risks from toxin build-up can include: Memory loss Prenatal growth and development issues Increased risk for various diseases, including: Cancer Heart Disease Impaired brain function Infertility So while you may be patting yourself on the back for getting in your full two liters of recommended water a day, you may be taking in a few little surprises you were unaware of. Wondering which toxins you could possibly be drinking? Take a look at a handful of them:  Lead Copper Aluminum Cadmium Pesticides Chlorine Acrylamide Bisphenol A (BPA) Not exactly what you imagine to be in your refreshing glass of water, is it? Detox with Food Choices Choosing your food wisely will reward you in the long run. Eating foods that are processed won’t deliver the healthy, detox benefits your body needs. Try sticking to a daily diet that is rich in whole foods instead of reaching for a quick processed snack or meal that won’t deliver the nutritional value your body needs. If you’re depriving yourself of these necessary vitamins and nutrients, your body can’t cleanse itself efficiently. When you make unhealthy food choices, you’re cramming your body with: Trans fats Artificial flavoring Artificial coloring Heavily refined oils Refined grains Refined sugars Artificial  Sweeteners Preservatives And what can all these toxins deliver? Inflammation Weight gain Fine lines and wrinkles High blood sugar Dull skin tone Increased insulin levels Increased risk for heart disease and type 2 diabetes Doesn’t paint a pretty picture, does it? So why burden your body with choices that are keeping you from being your best self? Why not fill your body with whole foods that work with your natural detox systems to keep you feeling your best? Try creating a diet full of: Vegetables Fruits Pasture-raised eggs Poultry Meat Foods to Pass On There are many other items you can and should do without. For instance, did you know that whole grains aren’t as good for you as you may think? While you’ve been conditioned to think you need whole grains in your diet, you are adding a ton of carbohydrates that are only causing harm to your system. Your spiked blood sugar levels tell your body to produce more insulin, while carbs also block anti-aging nutrients you would otherwise be getting from various foods. Grains also cause damage to your intestinal lining, leading to the possibility of leaky gut and toxins in your bloodstream. Most grains are also full of gluten and harmful to many. Gluten can lead to the onset of autoimmune disorders, arthritis, joint problems, and issues with the digestive system.  Going Organic Whole foods provide the antioxidants your body needs to prevent damage to your cells by toxins. And choosing organic options is a big bonus! You'll be reducing your exposure to the harmful effects of pesticides. Did you know that while the body can, in fact, metabolize and excrete some pesticides, it can also store it in your fat? Pesticides have been linked to various health issues involving infertility, gut, brain function, respiratory system, hormones, and your skin.  Organic is starting to sound like it's worth the extra expense, isn't it? And with favorites such as apples, grapes, and strawberries having the highest levels of pesticides, it may be worth looking into making that change. So which foods are among the lower end of the pesticide concentration level list? Try gravitating more towards avocados, onions, pineapple, broccoli, mushrooms, and cabbage. You can also try one of my favorite go-to detox foods. Incorporate one or two a day to really help get your cleansing systems to optimal performance: Bone Broth: Loaded with collagen, bone broth is always my number one go-to. Collagen is full of glycine. Glycine is your body’s superpower. As a powerful detoxifier, it is responsible for cleansing your cells, strengthening your immune system, and fighting inflammation. Easy to see why bone broth rich in collagen would be my number one choice, right? Seaweed: Alginate, found in seaweed, is known to absorb the toxins within your digestive tract. It is also packed full of minerals that help rid your body of toxins. Curcumin: Found in turmeric, curcumin is a known anti-inflammatory and antioxidant. It has been credited with supporting weight loss, reducing your risk of certain cancers, and helping improve memory in patients with Alzheimer's. Apples: Did you know that apples help rid your body of heavy metals? Even more reason to have an apple a day! Cilantro: Also known as the leaves of the coriander plant, cilantro can help reduce your body’s absorption of lead. The coriander seeds offer the benefit of boosting your body’s natural detox abilities. Pretty powerful! Kale, Cabbage, and Brussels Sprouts: Just to name a few, these veggies work best when eaten raw and are known to help detox your body by forming molecules that fight off cancer. Happy, Healthy Gut I often talk about a happy gut and this is a perfect example of its importance. When your gut is inflamed and the intestinal lining is weakened, you’re at risk of toxins passing or leaking through to your bloodstream. Luckily, bone broth is packed with collagen and nutrients perfect for healing a compromised gut. And a happy gut helps support your natural cleansing systems at work. By creating a daily bone broth diet full of rich collagen, you’re arming your body with the tools it needs to heal and protect. When your gut is happy, your body can be effectively working to detox and burn fat.  Healthy Inspiration You know I’m all about sharing my favorite foods and recipes to help get you started in the right direction. There’s just nothing quite like the amazing powers of bone broth recipes, rich in collagen, to help your body detox, heal, and slow the signs of aging. Golden Bone Broth No matter what season it is, I love soup. It’s filling, nutritious, and full of the benefits I know my body needs. And the best part? You guessed it — bone broth loaded with collagen! It happens to be full of glycine; an amino acid which helps your liver cleanse your body of toxins.  But this particular favorite of mine also has the added benefits of turmeric; a powerful anti-inflammatory with a variety of health benefits and healing properties for the whole body. Paired together, you get a yummy bowl of health benefits. Add in a few of your favorite detox-worthy vegetables and you’ve got the makings of a soup that can heal, cleanse, strengthen, and firm. Here’s what you’ll need to prepare 1 serving of soup: 8 ounces of Bone Broth or my Collagen Broth To Go 1/4 to 1/3 cup of coconut milk 1/2 tsp ground turmeric powder or 1 1/2 tsp fresh ground turmeric 1/4 tsp salt 1/4 tsp pepper 1/4 tsp garlic powder or 1 clove of garlic *If you’ve chosen to make your bone broth using the Collagen To Go, add in your favorite veggies Directions: Add all of your ingredients to a small pot and heat on medium until the bone broth reaches a slight rolling boil. Cool and enjoy! The Celebrity Challenge Are you in need of just a bit more motivation to take the leap into a daily cleansing lifestyle? How about a 21-Day Detox challenge that will have you looking and feeling better on the inside and out? I’m talking about a jumpstart that helps celebs feel and stay healthy, glowing, energetic, and fit. With my Bone Broth Diet Cookbook to guide you through this amazing detox, you’ll learn how the celebs keep the weight off and reap the benefits that collagen-rich bone broth recipes have to offer. And my original bone broth is so easy to make. Once you’ve prepared all your ingredients, you can simply set it and forget it in your crockpot for six to twelve hours. Ingredients: 2 unpeeled carrots 2 stalks of celery, chopped 1 medium onion, chopped 3 cloves of garlic 3 ½ pounds of grass-fed beef bones or 2 pounds of raw chicken bones 2 teaspoons of kosher salt 2 tablespoons of apple cider vinegar Be sure to add enough water to your crockpot to cover all your ingredients about an inch. You’ll want to skim your broth occasionally, then pour it through a very fine strainer once it is finished. Add additional seasoning to your desired taste and enjoy! What’s even better is being able to freeze any extra broth for up to three months. Perfect for batch cooking. Follow these simple directions and you’ll be sipping tasty collagen goodness in no time.  Making these changes will be a rewarding accomplishment with life-long benefits. Switching your food choices to detox-friendly selections and filling your body with a superfood such as collagen will help restore the nutrients your cells need. While restoring elasticity, a healthy glow, and bringing healing throughout your body, you’ll be on your way to a healthier lifestyle. Let’s get started!

Everyone’s talking about collagen these days and for a good reason. It isn’t just the latest fad in skincare or the next “it” supplement on the shelf. Collagen is vital to your body, and you may not realize just how much it does for you. Unfortunately, your body begins to drastically slow down the production of this important protein in your twenties. Yikes! So why is it so important, and what can you do to make sure you have enough? I’m glad you asked! What Does It Do for Me? Collagen is essential to your bones and connective tissues. It supports your skin’s elasticity and youthful appearance by battling fine lines, wrinkles, and gifting you with a healthy glow. Muscles function is supported, while a healthy digestive system is also on the list of pros. You’ll also be getting its incredible anti-inflammatory properties which have done wonders for many suffering from arthritis. The power to relieve joint pain by promoting cartilage tissue and its ability to support heart health are also among the many wonderful benefits it can provide. Collagen is known to support your immune system and helps heal the damage that can be done by various toxins. With so many wonderful benefits, maintaining this essential protein should be near the top of your list, wouldn’t you agree? What Can I Do? While there are several things you can do to help replenish the collagen levels in your body, I’m excited to introduce you to my new Flavorless Complete Collagen Protein. It’s the simplest way for you to ensure your body is getting the protein it needs on a daily basis. What’s so amazing about this flavorless peptide powder? It can be added to ANYTHING!  That’s right - help out those skin cells and strengthen your soft tissues by adding a scoop… in your morning coffee or tea into your yogurt or juice to your glass of wine or cocktail Love to bake? Toss in a heaping scoop to any of your favorite recipes and reap the rewards without a hint of flavor to interfere with your baked goods.  If you need a bit of inspiration, I have plenty of yummy recipes for you to start with. Imagine the good you’ll be doing your body with the extra collagen added to these delicious recipes! And you know many of them include my favorite go-to bone broth. The Extra Benefits Our Flavorless powder is made of pure beef protein, easy for your body to digest, and highly concentrated and is the perfect alternative to whey protein. Aside from being incredibly easy and versatile to incorporate into your daily routine, this clean protein offers a number of other wonderful benefits, including: Keto-Friendly Non-GMO Grass-Fed Collagen Protein Dairy Free Gluten Free Soy Free Adding this simple step to your normal routine will also promote healthy, lustrous hair, strong nails, and support your weight loss goals. Who could pass up these benefits? With a solution so simple, there’s no reason your body should be missing out on its daily dose of collagen. Order your Flavorless Collagen Protein today! Dr. Kellyann’s Complete Collagen Protein Recipes To Try PROTEIN CREPES 1 scoop Dr. Dr. Kellyann's Complete Collagen Protein  2 whole eggs  1 tsp vanilla extract  Optional - fruit, honey, chocolate  Directions: Place a non stick skillet over medium high heat. In a bowl combine eggs, collagen protein powder and vanilla extract. Whisk until powder is dissolved.  Scoop about 1⁄2 of the mixture (if using an 8" pan) or 1/3 of the mix if using a smaller pan, into the pan and rotate pan around so the batter spreads thin. Cook until the bottom is lightly browned and flip it over to cook through.  Top with your favorite fruit, or drizzle with melted chocolate or honey!  KETO COFFEE  1 scoop Dr. Kellyann's Complete Collagen Protein  ½ cup unsweetend almond milk  1 packet Dr. Kellyann's Collagen Coffee 1⁄2 tsp cinnamon 8oz hot water  1 tbs coconut oil, MCT oil, or butter  Directions: Dissolve Collagen Coffee into hot water, use a large blender to combine all the ingredients. IMPORTANT: Ensure that your blender has plenty of room for the heat to expand to avoid combustion.  CHOCOLATE COCONUT ENERGY BITES  1 scoop Dr. Kellyann's Complete Collagen Protein  2 tbs cacao powder  1 tbs ground coconut  2 tbs coconut oil, melted  2 tbs almond butter  Directions: Add all ingredients into a bowl and mix well using fork. Roll into balls. Optionally roll and coat balls with cacao powder or coconut flakes. Put in fridge for 30 minutes to form, then enjoy! COCONUT VANILLA TURMERIC FAT BOMBS  1 scoop Dr. Kellyann's Complete Collagen Protein  1⁄4 cup unsweetened coconut flakes, plus extra to garnish  1⁄4 teaspoon ground turmeric  1⁄4 teaspoon ground ginger  1 tablespoon filtered water  1-2 tsp of vanilla extract  1 packet Dr. Kellyann's Collagen Shake in Vanilla Almond Directions: Place dry  ingredients into food processor. Blend until well mixed and crumbled. Add water to food processor. Mix until dough forms. Form five small balls out of the dough and roll in coconut flakes. Refrigerate for at least 30 minutes, and enjoy! Order Complete Collagen Protein and have more recipes delivered to your inbox.

You’ve seen plenty of weight loss ads and shelves stocked with the latest miracle fat buster, right? While these fad diets may come and go, the decision to make long-lasting lifestyle changes is what your body truly needs. There’s no secret pill that will help keep the weight off once you’ve reached your goal. Making choices that support your weight loss and maintenance goals will help you stay healthy, while also providing a few bonus benefits along the way. The Power of Intermittent Fasting Wondering how some people manage to make it through a fast without the dreaded rumbling stomach and lightheaded spells? With my bone broth intermittent fasting, you'll be able to make it through the day without experiencing the major cravings and hunger that many people do when they try a typical fast. I recommend that you sip on up to six cups of my satisfying bone broth to keep you energized and satisfied. You can also count on reaping the benefits it provides for your weight loss goals and your entire body. I don't want you to think of intermittent fasting as just another diet either. I’m talking about a healthy, cleansing change to your normal lifestyle. And it can absolutely be tailored to your needs. Choose to try fasting between short periods of hours that are convenient for you, or a longer window of fasting time. A routine that works for you will help you make this a permanent change to your health. With my bone broth plan, I recommend choosing two days each week, sipping throughout the day to help you lose those pesky, unwanted pounds. By kick-starting your new routine with intermittent fasting, you allow your body to gradually adjust to fewer calories, unlike crash course fad diets. Incorporating my bone broth ensures you are giving your body the nutrients it needs to stay healthy and energized. You're pumping your body full of collagen, vitamins, and proteins needed to support your weight loss goals. Additional Benefits Not only can intermittent fasting with bone broth help you achieve your weight loss goals, but it can also offer you several amazing health benefits. Did you know that fasting has been shown to help decrease your risk of diabetes? It even helps protect you against heart disease and high blood pressure. Take a look at these other incredible health benefits from simply adding a bone broth fast to your routine twice a week: Helps prevent asthma attacks Helps improve the effectiveness of chemotherapy treatments - Some studies have shown that cancer cells can actually be weakened through intermittent fasting Lessen the side effects of chemotherapy treatments Reduces inflammation Helps lower your resting heart rate Helps improve your blood sugar levels Reduces autoimmune disease symptoms - fasting has been linked to regenerating new cells while killing off autoimmune T cells And how about those collagen packed bone broth benefits? You may be focused on just a weight loss goal at the moment, but are you ready for the big picture? Collagen, naturally produced by your body, is responsible for your skin’s elasticity. It’s the powerhouse behind your glowing skin and incredible skin tone. By adding collagen into your daily routine, you’re fighting the battle against fine lines and wrinkles. You’ll also be armed with anti-inflammatories to help relieve joint pain, heal acne scars, stretch marks, and eczema. Need more reasons to jump on the bone broth weight loss wagon? Collagen also provides health benefits to the heart, liver, kidney, intestine, and skeletal muscles. Speaking of muscles, collagen can help with muscle tone, strength, and definition. Just think of these added bonuses you’ll enjoy by making bone broth a regular part of your weight loss routine! Success Stories Perry is the perfect example of someone dedicated to making a life change for his weight loss and maintenance goals, health, and self-confidence. After starting my bone broth diet, he noticed a boost in energy, a more youthful appearance, and a healthy, happier gut. Thirty-five pounds lighter, he also noticed a change in his mental health and has the self-confidence he longed for. The best part is, he has been able to stick to his healthy choices and keep the weight off. No more days of feeling tired and bloated. He’s healthy, happy, and confident. Fact vs. Fiction When it comes to shedding pounds, there are still many of you who may not have heard that losing weight quickly may actually bring around the best weight loss results. Remember when we were conditioned to believe that a slow, steady pace was the best way to see weight loss results? Studies found that those who were able to lose pounds quickly during the beginning of their diet were actually able to continue losing more weight around their sixth month than those who took the slow and steady approach. One thing researchers noticed was the quick loss group showed more initiative in eating fewer calories and increasing their exercise routines. Their theory was that quicker results lead to more motivation. When the pounds came off, the energy levels went up, the confidence levels began to shine, and they pushed harder to reach their goals. Makes sense, doesn’t it? In fact, the study also showed that this same group’s likelihood of maintaining their new weight and lifestyle was five times greater than the other group. Ready to start your own transformation? Follow this simple and delicious bone broth recipe that can be stored in the fridge for up to three days. You can even make it in batches and freeze the excess broth for up to three months. If you need something more convenient, grab my easy on-the-go options for work, vacation, or any quick fix need. No more excuses for not staying on track and meeting those goals. It just doesn’t get much easier than this! Slim down, perk up, and live a healthier lifestyle. We have all the tools you need. From recipes and education to ready to eat and to-go choices, we’ll help keep you on track. Leave behind your old habits and say hello to a healthier new you. Let’s get you started! Keep thinking Big and living BOLD!

Summer is a time for vacations, barbeques, and fun in the sun! But it’s also a time when you may be more tempted to stray from your healthy habits. Or you may not have easy access to the foods you’ve committed to. You may also be a bit more inclined to slack off on your skincare routines and spend a little too much time laying in the sun. So how can you avoid the extra pounds you’ve been working so hard to get rid of? What can you do to prevent aging skin while still enjoying time in the sun? Follow some of my helpful tips to stay healthy during the summer. Fighting the Food Temptations We’ve all been guilty of indulging, and summertime can make it tough to stay true to your health routine. I get it! It’s the time for gatherings and pool parties. The smell of burgers on the grill, lemonade and margarita pitchers to beat the heat; it can be tough trying not to give in. So how do you avoid temptation and still join in on the summer festivities? Be the Gracious Guest Call up the host and offer to bring a dish or two! Chances are, they’ll appreciate the extra help, and you get to be in control of what goes into your dishes. One of my favorites, and dare I say a favorite at gatherings, is my Spinach Salad with Pomegranate Vinaigrette Dressing. Not only is this a tasty and refreshing addition to any summer get together, but it's also packed full of amazing health benefits. Did you know that pomegranates help fight free radical damage? They also contain a super-nutrient which may help your body preserve more collagen. And you know how important collagen is after you’ve reached your early twenties! The two nutrients, beta-carotene and lutein — found in spinach — are extremely beneficial to your skin’s elasticity. Adding walnuts to your salad will provide one of the richest sources of Omega 3 you can find, while you’ll also be getting anti-aging benefits from the olive oil and avocados. That’s pretty impressive for a quick summer salad. Try this mouth-watering recipe: Prep time: 20 minutes • Yield: 4 servings • Portions 1 vegetable, 2 fat Ingredients: Pomegranate Vinaigrette ¼ cup cold pressed pomegranate juice 2 tablespoons pomegranate vinegar* 1 teaspoon pure maple syrup ½ teaspoon coarse Dijon mustard 1 medium shallot, minced finely ¾ teaspoon Celtic or pink Himalayan salt ¼ teaspoon black pepper ¼ cup olive oil Salad: 8 cups baby spinach ½ small red onion, thinly sliced ¼ cup walnut pieces, toasted ¼ cup pomegranate arils ½ avocado, sliced ¼ cup goat cheese crumbled (optional for 80/20 plan) Directions: Combine pomegranate juice and vinegar, maple syrup, shallot, salt, and pepper and whisk together. Slowly drizzle in olive oil while continuing to whisk. Toss together salad ingredients and serve with dressing. *Note: Don’t have pomegranate vinegar? No problem. A good quality red wine vinegar can be easily substituted. Now imagine the look on everyone’s face when you tell them the fancy summer cocktail you brought over can actually help them burn fat, fight wrinkles, and heal their gut! And when they grin in disbelief, whip up a batch of one these seven fabulous bone broth cocktails while you fill them in on what bone broth has done for you! Try out one of my favorites – a new twist on a Bloody Mary: Prep Time: 5 min • Yield: two (2) 9-ounce servings Ingredients: 1 cup Beef Bone Broth or Beef Collagen Broth™ 1 cup organic tomato or vegetable juice 1 tablespoon freshly squeezed lime juice ½ teaspoon Worcestershire sauce ½ teaspoon Tabasco or your favorite hot sauce ¼ teaspoon prepared horseradish, or more to taste Dash freshly ground pepper  Dash Celtic or Pink Himalayan salt if juice is salt-free 2 ounces potato vodka Beef Bone Broth or Beef Collagen Broth™ ice cubes or regular ice cubes Cooked bacon strips, celery stalks, cooked shrimp, Spanish olives, or lime wedges for garnish Directions: Combine all ingredients in a pitcher or drink shaker. Pour into two tall glasses. Add additional ice if desired and garnish with your choice of garnishes. *Variation: Bloody Maria: Substitute Patron tequila for vodka and add ¼ to ½ teaspoon sauce from canned chipotle in adobo. This adds a smoky, hotter taste to your yummy cocktail. You can even use bone broth in your Keto diet recipes for added benefits. The possibilities are endless, so don’t cancel those barbeque plans because you’re worried about what you can eat. Plan to Eat at Home If you're attending a gathering where bringing your own food isn't an option, plan ahead by eating before you go. Fill up with healthy, filling foods that will curb those cravings. Choosing plenty of veggies and foods high in protein will help you feel satisfied and give you great energy for your outing too.  Too early to eat before you go? This is the perfect time to pour yourself some bone broth to-go! You’ll get in all the nutrients and collagen your body needs, while sipping on bone broth keeps you full and less likely to be tempted by unhealthy dips and sugary desserts. Then while you’re there, choose your foods carefully, or simply eat when you get home. On the Road Summer plans don’t need to be an excuse for compromising your healthier lifestyle you’ve worked so hard on. Planning ahead is always the key. Pack your own healthy snacks that are perfect for the car. Set aside a snack batch day and prepare several of your favorites that you can easily store, then grab and go on your travel day. One of my go-to snacks is the Paleo Tropical Trail Mix. Whether you make it with or without the chocolate, it’s an energy treat that will satisfy your cravings and is so simple to throw together. Prep time: 10 min • Cook time: 10 min • Yield: about 4 ½ cups Ingredients 2 ½ cups coconut chips 1 cup dark chocolate chunks or chips 1 cup dried pineapple chunks 1 cup macadamia nuts 1 cup almonds Directions Preheat oven to 350º F. Spread coconut out evenly on a sheet pan and bake for 8 – 10 minutes until it begins to brown. Remove and let cool. Mix together all ingredients except coconut. When coconut is cool, toss into the mix. Store in a sealed container. Short on time or just prefer a little less fuss? Grab one of my many pre-measured, individually packaged snack or meal options full of collagen, antioxidants, and nutrients. From Chocolate Coconut Collagen Fiber Bars to Collagen Broth To Go, you’ll be ready with your travel packs when healthy options aren’t readily available. Soup Anyone? Another summer tip I often share takes some people by surprise –  the power of summer soup. Yep, it’s perfect even in the summer heat. Soup can leave you feeling full without giving you that tired, heavy feeling. In fact, soup will leave your stomach so satisfied, you’ll end up eating up to 20% less than you normally do. Think of it as a slimming summer soup routine. There are so many amazing recipes you can experiment with that will give you the nutrients your body needs. It’s also another perfect way for you to get more bone broth into your diet. You’ll be restoring collagen and helping reverse the signs of aging by restoring your skin’s elasticity, fighting off fine lines, wrinkles, and brightening dull skin. Need a little inspiration? Try this delicious Avocado Soup with Smokey Chipotle Adobo recipe: Prep time: 20 mins • Yield: 4 servings Ingredients ½ tablespoon ghee or pasture-raised butter 1 medium onion, diced  1 clove garlic, minced  ½ - 1 chipotle pepper in adobo sauce (available in the Hispanic section of most supermarkets) 3 cups homemade chicken broth, Dr. Kellyannʼs SLIM® Chicken Bone Broth or Dr. Kellyannʼs SLIM® Collagen Broth ½ teaspoon salt (optional, depending on the saltiness of chicken stock) 2 ripe avocados, peeled and cut into chunks 1 cup full-fat canned coconut milk ¼ cup freshly squeezed lime juice ½ cup cilantro leaves (reserve a few leaves for garnish) 1 tomato diced for garnish 1 to 2 scallions sliced for garnish Directions: Put ghee/butter in a saucepan on medium heat, add onions and sauté until soft and clear, but not browned. Add garlic and chipotle in adobo and stir; do not let garlic brown. Add broth and avocados and bring to a low simmer for 10 minutes to let flavors meld. In a blender combine avocado mixture with coconut milk, lime juice, and cilantro and blend until smooth and creamy. Refrigerate for at least 2 hours or until well chilled. Garnish with cilantro leaves, tomatoes, and scallions. Note: Hot liquids in a blender will expand and release steam; use caution when blending hot liquids.  Take a look at more of my favorite light summer soup recipes. You’re bound to find a few you’ll love.  Skincare in the Summer There are many misconceptions out there about exposing your skin to the sun. We are warned to stay covered up. Warned to lather on the highest SPF level we can get our hands on. We are conditioned to fear the rays because of cancer and horrible early aging signs. But we're also told we need to be in the sun to boost our levels of vitamin D. So what’s with all the confusion? With the extra sun you’ll be soaking up this summer, I know you take care of your skin the best you can. This doesn’t mean you need to shy away from the sun altogether, though. In fact, getting your vitamin D can fight depression by increasing serotonin levels, which help regulate your mood. It has also been known to help prevent diabetes and lower your risk of heart attacks. Vitamin D is even linked to cancer prevention and weight loss. These are all wonderful reasons to allow yourself to enjoy some time in the sun. So why are we so determined to hide from it? While many practice layering on their sunscreen outdoors, it’s preventing your skin from making vitamin D. And not all sunscreen is good for your skin anyway. When you think about the number of chemicals that go into a bottle of sunscreen, is it that difficult to see why it may not be a healthy choice? Have you heard that research shows roughly 80% of sunscreen purchased in the US does not actually protect your skin against UVA rays as it claims? According to the FDA, SPF 50 and above don't offer the extra protection they claim to. Covering up in the sun with umbrellas and clothing will also create a barrier that prevents your body from making the levels of vitamin D it needs. So what’s considered a safe and healthy amount of sun exposure? Try spending thirty minutes outside every day. Allow your skin to be exposed – no sunscreen, no extra clothing to shield you completely from the sunlight. This amount of sunlight moderation lets your body naturally restore vitamin D and is completely safe. If you're smart about your time in the sun, you'll be perfectly safe and reward your body with its amazing benefits. Following a few more helpful tips will help you stay healthy in the sunlight this summer: Wear sunscreen if you plan to be in the sun longer than thirty minutes. Focus more on the ingredients in your sunscreen rather than its SPF number. Try to buy organic sunscreens to limit your skin’s exposure to harsh chemicals. So don’t shy away from the sun this summer! Instead, make smart decisions that allow your body to soak in the rays and enjoy your time outdoors. While I do understand it’s a tough habit to change, there are a few additional things you can do to make sure your skin is ready for the sun. Adding these items to your daily diet can provide added protection: Collagen: strengthens your skin and provides resistance to fine lines and wrinkles. Dark, leafy greens: packed full of phytonutrients, which may help protect you from cancer. Coconut oil: contains lauric acid, which helps build strong skin cells starting from the inside out. Blueberries: full of antioxidants and provides protection from aging signs due to sun exposure. So as you make those summertime plans, just remember to make wise, healthy, and informed choices. Creating and maintaining a healthier lifestyle doesn’t have to be a chore.  Find the recipes that will carry you through the next few months, fill your body with the nutrients it needs, and enjoy your summer! Keep thinking Big and living BOLD!

That time of year has snuck up on us again. It’s time to break out those shorts, summer dresses, and pool toys. No matter what your summer has in store for you, don’t forget to keep yourself hydrated and have lots of healthy treat options available. Snack Prep Day I’m big on setting aside a day for some serious batch cooking. I gather several of my favorite healthy recipes for an afternoon of summer snack making. It’s a fantastic way to make sure there’s always something nutritious and yummy on hand when I need a snack, whether I’m working around the house or headed out for a walk. Bite-Sized Collagen One of my favorite go-to summer snacks is the Coconut Mocha Collagen Fat Bombs. The blend of chocolate, coconut, and coffee doesn’t seem like it could possibly be healthy for you, yet you’ll be enjoying a low-carb snack loaded with collagen and free of added sugars. Not only will you be providing your body with anti-inflammatories, but you’ll also be creating a happy gut, boosting your immune response, and fighting off the signs of aging skin. You’ll love how quick these Fat Bombs are to whip up and all you’ll need is: ¼ cup coconut oil ½ cup canned full-fat coconut milk 1 scoop or 1 packet Chocolate Collagen Shake™ or 1 packet Collagen Hot Cocoa™ 1 packet Instant Collagen Coffee™ ⅛ cup shredded unsweetened coconut (and a bit extra to sprinkle on top) Pop these easy to make treats in the fridge or freezer, and you're set for a warm summer's day snack with a lot of added benefits! Bone Broth Cool Down Another summer love of mine is the Blackberry and Blueberry Bone Broth Popsicle. Your whole family will be beating the heat with this berry-packed sweet treat. And you know I can’t recommend bone broth enough! Not only will you get the antioxidant benefits from the berries, but you’ll also be providing your body with the benefits of:  Detoxing and cleansing Healing worn joints with its abundance of nutrients Helping repair and reset an unhappy gut Helping boost weight loss Calming inflammation throughout the body Providing collagen to help fight fine lines, wrinkles, and dull skin tone Pretty impressive for a popsicle, isn’t it? The bone broth will also help fill you up so you won’t feel the urge to overeat. You’ll be happy to know they are very low in calories as well as carbs. And don’t get me started on the blueberries! Choose to eat them dried or fresh. Either way, these are an excellent snack anytime, anywhere —and the anthocyanins in blueberries help keep your skin and eyes protected from sun damage. Not too shabby for a little bone broth snack concoction. Grab these simple ingredients, and you'll be popping them in the freezer in about 10 minutes! ¼ cup water 6 ounces blackberries, fresh or frozen 2 cups chicken bone broth 6 ounces blueberries, fresh or frozen ½ cup freshly squeezed lemon juice, about 4 to 5 lemons Stevia or monk fruit to taste Quick Mix for Any Occasion A simple little recipe I like to throw together for any occasion from hikes to running errands is my Paleo Tropical Trail Mix. It's full of necessary nutrients and antioxidants. The almonds also provide some pretty fantastic cholesterol and blood pressure benefits.  And best of all, you’ll be increasing your collagen production with this tasty snack. That’s right! You’ll be snacking your way to tighter skin, fewer wrinkles, and a gorgeous glow for the summer. Toss these ingredients together for an easy go-to snack mix you can store in bulk or pre-measured portions. Will you be heading outdoors with your mix? I like to make an extra batch without the dark chocolate, just to make sure I avoid any summer melting mishaps. Grab these ingredients for your trail mix: 2 ½ cups coconut chips 1 cup dark chocolate chunks or chips 1 cup dried pineapple chunks 1 cup macadamia nuts 1 cup almonds Veggies on Hand While you’re preparing your summer snacks, don’t forget the veggies! I keep an assortment of fresh, raw veggies handy and even prepare a side of guacamole and fresh salsa. What better way to provide your body with the vitamins and nutrients it craves while cooling down after some outdoor summer fun? If you have little ones, slice them up into small snack sizes they can munch on easily. Protein Reserves While I'm busy putting together some of these snacks, I also prepare a batch of hard-boiled eggs. They are such a great high-protein snack option when you need something small to hit the spot. Not to mention, they are perfect when diced on top of a refreshing, crisp summer salad after a long morning in the sun. Pre-Made Toss and On-the-Go Options If you don’t have the extra time to spend on a snack prep day, no worries! We all have hectic schedules. That’s why I also recommend my Collagen Fiber Bar in Chocolate Coconut. Is your mouth watering just reading that? You can pick up a box of twelve delicious coconut cream-filled snack bars, dipped in dark chocolate. Tuck a few in your bag or backpack and you’ve got your flavorful energy snack taken care of. You’ll even benefit from a happy, healthy gut, help your body absorb additional minerals, and promote weight loss goals. Here’s what you’ll get in each yummy bar: 18 grams of fiber 2 grams net carbs Dairy-free Soy-free Gluten-free No added sugar Non-GMO Take an afternoon and have some fun preparing and tasting these sunny-day snacks. You can even make it a fun activity to do with the kiddos while teaching them the benefits of healthy eating. For more rewarding recipes, browse smoothies, meals, and more here.  Then stop by the shop for all your on-the-go summer needs. You’re sure to feel great and look radiant as you reap the benefits of all my favorite summertime go-to’s! Keep thinking Big and living BOLD!

Your body has detoxification and antioxidant systems in place to eliminate toxins and protect your cells from damage. Your cells also know how to keep themselves clean. But your body can’t do it alone. It needs your support to make these things happen efficiently and effectively. Your body can only take so much abuse before it’s own cleansing and detox mechanisms go haywire. Let’s face it. In today’s world, your body faces many challenges on a DAILY BASIS. For instance, we’re constantly bombarded with toxins. Some that mimic our hormones, which can lead to hormone-related diseases like breast cancer. Some that impact cognitive function, which can lead to memory loss. And some that cause inflammation and oxidative stress, which can curse you with fatigue, excess belly fat, wrinkles, pain, and so much more! What’s also interesting is that some of these toxins are fat-soluble. Which means they accumulate in your body fat. And may be released when you lose weight. This is one of the reasons why rapid weight loss can be harmful. You must first prepare your body to efficiently handle these toxins. In addition, chronic stress, nutrient deficiencies, and sleep deprivation are commonplace. Which all challenge your body in many ways. You can’t keep overloading your body with toxins and expect your liver to perform optimally forever. Just like you can’t sleep 3 hours a night and expect to be bursting with energy the next day. But not all insults are caused by our modern world. Some are the result of normal biological processes. For instance, your cells are like little machines. As they go about their business, they generate free radicals. They create waste. And various cellular components get worn out. So if you want to look and feel your best, cleansing is a must. But not in the way you might think. I’m not a fan of fasting for days, juice cleanses, or harsh colon cleanses. While these may help eliminate toxins and “reset” some of your systems, they’re not practical for most of us. Their restrictive nature makes them hard to follow and finish. Plus, the benefits are only temporary. Once the “cleanse” is over, things go back to the way they were. Enter my “daily cleanse.” Simple practices that give your body the support it needs on a DAILY BASIS to support detoxification, prevent cellular damage and clean up cellular debris. Helping you slim down, age gracefully and live a long, healthy life. So if you want all that, here’s what you need to do – step by step. STEP 1: REDUCE YOUR TOXIC EXPOSURE It’s true toxins are everywhere. They’re in the air, water, soil, food, house cleaners, personal care, skin care, and cosmetics to name a few. We can’t avoid them completely. And I don’t recommend living in fear of them either. But I do recommend reducing your exposure whenever possible. To lower your body’s burden and keep your detoxification systems running smoothly. Below are some simple steps that can make a big difference. Invest in a quality water filter. Although regulations exist to make sure our water is safe to drink, toxins still slip through the cracks. And since water is part of your daily life (or at least it should be), chronic low-dose exposure can be harmful. Some toxins get stuck in fat while others can get lodged in your brain. Yikes! Once these toxins reach a certain concentration in your body, that’s when you might start to notice symptoms. And the symptoms you experience depend on your age. For instance, prenatal exposure can affect growth and development. While exposure in your adult years may increase your risk for disease or accelerate brain aging and memory loss. Below are just some of the toxins in our water supply that we must watch out for: Lead Copper Aluminium Arsenic Cadmium Pesticides Disinfectants (i.e., chlorine, chloramine, bromine) Acrylamide Bisphenol A (BPA) Many studies suggest these substances are toxic to the brain. Infertility, cancer, and heart disease have also been associated with water contaminants. Plus, while one chemical might not be too bad on its own, we don’t know what might happen when we’re exposed to a mix of them. So I’d rather you play it safe than be sorry! Invest in an air filter if you live in the city or near a busy street or highway. Airborne toxins can be an environmental trigger for many conditions that affect your lungs, skin, brain, heart, eyes, and even your mood. But don’t lock yourself up indoors. Take simple measures, like investing in an air filter, to reduce your exposure instead. Eat a diet rich in whole foods from nature as opposed to processed and packaged foods. Because your body isn’t designed to eat crap. Period. Processed junk foods have little to no nutritional value. Eating them in excess leads to nutrient deficiencies. And without certain nutrients, your body can’t detoxify. Plus, processed foods are packed with refined grains and sugars, trans fats, and rancid “vegetable” oils as well as artificial flavors, preservatives, and sweeteners. Literally a toxic soup! And these toxins cause weight gain, inflammation, dull skin, and so much more. It’s like riding the aging train at full speed. It’s also worth mentioning that refined grains and sugars promote high blood sugar and elevated insulin levels. Both toxic to your body when chronic. For example, they cause oxidative stress and inflammation, which can increase your risk of type 2 diabetes and heart disease. So leave the junk on the shelf. Stick with fruits, vegetables, nuts, seeds, wild fish, and pasture-raised eggs, meat, and poultry. These whole foods are packed with antioxidants. And a never-ending stream of antioxidants is necessary to prevent cellular damage caused by external and internal toxins. Opt for organic foods whenever possible to reduce your risk of disease from pesticides. The harm that can come from pesticides depends a lot on your level of exposure, but also your current health. So while pesticides can be metabolized and excreted by the body, they can also be stored or accumulate in fat. And pesticides have been associated with health issues related to your skin, gastrointestinal tract, hormones, reproduction, brain, and respiratory system. They’ve also been linked to an increased risk of certain types of cancer. If your budget is a concern, refer to the Environmental Working Group’s (EWG) Dirty Dozen. It’s a list of produce that contains the highest concentration of pesticides. Strawberries, spinach, and kale made the top of the list this year. So at bare minimum, sticking to organic varieties of these 12 fruits and veggies can help. On the other hand, the EWG also publishes the Clean Fifteen. These foods contain low levels of pesticides and are safest to buy conventionally if necessary. This year’s list includes avocados, sweet corn, and pineapples. Use safer skin care and household cleaners. A big problem with skin care and cleaning products is that we’re not always privy to the exact formula. For instance, manufacturers often include “fragrance” in their products. Sounds good, right? Because we all want nice smelling stuff. But here’s the problem. Only a very select group of scientists know exactly what’s in that “fragrance.” And what we’re learning is that many fragrances contain phthalates. Nasty chemicals that mess with your hormones! They can then hinder reproduction as well as growth and development. Studies have even linked them to obesity and type 2 diabetes. To play it safe, avoid perfumes and products with fragrance. This includes air fresheners. Instead, consider diffusing essential oils to freshen the air in your home. For additional help, check out the Environmental Working Group’s Skin Deep Database to find safer skin care products and cosmetics as well as their Guide to Healthy Cleaners for the safest cleaning products. Avoid storing and heating your food in plastic. And buy pantry staples in glass or in bulk with your own bags whenever possible. Plastic is made from petroleum and a bunch of other chemicals. In fact, it's estimated that over 900 chemicals are associated with the making of plastic. And 63 of them are among some of the most hazardous when it comes to human health. Bisphenol A (a.k.a. BPA) is a common plastic chemical that you may have heard of. And yes, some plastic products are now made without it. But as I’ve just shared, there are plenty of other chemicals to be concerned with. Like PBT, BHT, BHA, BPS and BPF. You get my point! Some plastic additives are even made with heavy metals, including mercury and lead. These chemicals have been shown to leach into food, beverages, and skin care products. And this is how they get into you. So why risk it? The safest alternatives are glass, stainless steel, and silicone. Avoid using non-stick and aluminium cookware. Teflon and other similar non-stick coatings are made with perfluorinated chemicals (PFCs) that release toxic fumes when heated. In 2006, the Environmental Protection Agency declared that a particular PFC, known as PFOA, was likely a human carcinogen. As a result, PFOA was replaced with other chemicals. However, the replacements are suspected to have similar effects. In addition, at certain temperatures and especially when cooking acidic foods, aluminium has been shown to transfer from cookware to food. And while science is still emerging in this area, elevated levels of aluminium in the brain have been associated with Alzheimer’s disease. Limit your use of alcohol. This is a no brainer. Alcohol is toxic to your liver. And your liver is a key player in detoxification. Plus, when you’re tipsy, you’re more likely to expose yourself to other toxins. Stick with a glass of wine or one cocktail here and there. And never drink on an empty stomach. It’s also worth mentioning that the use of too many over the counter (OTC) medications can also be toxic. For instance, non-steroidal anti-inflammatory drugs (NSAIDs) are well-known for causing digestive upset and even damaging the lining of your intestines. STEP 2: STAY HYDRATED Your body is made up of mostly water. Approximately 60%. And all your cells depend on water to function properly. Plus, as your body neutralizes toxins, it relies on water to flush them out through your urine. Regular bowel movements are also necessary to remove unwanted “junk” from your body. And hydration, fiber, and exercise are three key elements when it comes to keeping things moving. If you’re not a fan of plain water, don’t worry. There are many healthy ways to get enough fluids. I recommend using filtered water to make coffee, tea, and bone broth. Fruit-infused water is also delicious. When it comes to detoxification, I recommend milk thistle tea specifically. Milk thistle is a plant with potent compounds that work as antioxidants. But these compounds are also believed to prevent toxic build-up in the liver. STEP 3: DRINK A NUTRIENT-PACKED GREEN SMOOTHIE DAILY Green smoothies can be a great way to pack a ton of nutrients in one meal. Below are some of my favorite ingredients that taste great and are excellent for cleansing. Avocado is an excellent source of fiber and healthy fat. Both help keep you regular. Avocados also contain glutathione as well as vitamin E, which is necessary for glutathione synthesis. So what’s so special about glutathione? Well, it’s your body’s “master” antioxidant. It’s heavily involved in detoxification. It also protects your liver from damage as it filters toxins from your blood. Spinach is a nutritional powerhouse. It’s packed with B-vitamins and magnesium, which are both necessary for making glutathione. Plus, it contains vitamin C, another potent antioxidant. You see, the detoxification process creates free radicals that can damage your cells if not neutralized quickly. And that’s exactly what antioxidants do. Medium-chain triglyceride (MCT) oil contains caprylic acid, which is the precursor to alpha lipoic acid. And alpha lipoic acid helps recycle glutathione as well as acts as a potent antioxidant within your cells to support energy production. If you’re not a fan of MCT oil, coconut oil and full-fat canned coconut milk also contain caprylic acid. Collagen protein powder is an excellent source of amino acids, the building blocks of protein. And proteins make up structures within the cell that are responsible for cleaning up cellular debris. They also make up enzymes, which are necessary for all biological reactions. Plus, amino acids are used to help carry toxins out of the body. Especially those found in collagen. Check out my online shop for a variety of collagen powders to make great tasting shakes and smoothies. Berries are loaded with antioxidants and fiber. Plus, they’re relatively low in sugar and taste great. Almond butter is a healthy source of fat. It’s also high in vitamin E, an antioxidant and a nutrient necessary for glutathione synthesis. Superfood powders such as baobab fruit, camu camu, cacao, and acai give smoothies a nutritional boost. Plus, they’re packed with antioxidants to protect your body while it’s cleansing itself. STEP 4: SUPPLEMENT WITH A QUALITY MULTIVITAMIN I wish I could say you can get all the nutrients you need from food. But factory farming has depleted our soil of critical nutrients. Which means our food is less nutrient dense than it used to be. Plus, because our bodies are constantly being bombarded with toxins, our nutritional needs are higher than ever. So I recommend a quality multivitamin as an insurance policy, but not in lieu of a healthy diet. Some key nutrients necessary for detoxification include: Vitamin A B vitamins (i.e., B6, B12, folate) Vitamin C Vitamin D Vitamin E Magnesium Selenium Zinc Manganese Most of these nutrients are used to make glutathione or other antioxidants, such as superoxide dismutase, metallothionein, and CoQ10. All essential for cleansing the body. Plus, many of the nutrients are antioxidants themselves, such as vitamins A, C, and E, selenium, and zinc. STEP 5: HEAL YOUR GUT Sadly, most people today have less than stellar gut health from toxins, stress, and sleepless nights. And when the integrity of your intestinal lining is compromised, toxins and pathogens can “leak” into your bloodstream instead of pass on through. So healing your gut is a must. Plus, having a healthy army of gut bacteria will also provide protection. Drinking bone broth daily and eating fermented foods are at the top of my list. But guess what? All the other steps in this article will also help heal your gut. STEP 6: STRESS LESS It's well-known that stress, especially when chronic, negatively impacts your mind and body. You see, stress releases chemicals (a.k.a. hormones) in your body. And these chemicals can be toxic. Let’s take cortisol for example. Chronically high levels of cortisol have been linked to accelerated aging. It’s inflammatory. It can damage the brain and lead to weight gain, pain, depression, anxiety, insomnia, and dementia. No, thank you! This study found that patients with nonalcoholic fatty liver disease (NAFLD) had significantly higher levels of cortisol than a control group. Which suggests that chronic stress may even increase your risk of liver disease. Other hormones that are released during stress are catecholamines. You’ve probably heard of adrenaline. It speeds up your heart rate and raises your blood pressure to protect you from danger. And this would be ok if stress wasn’t chronic. Because eventually a fast heart rate and high blood pressure take a toll on your cardiovascular system. It’s also worth mentioning that stress affects your behavior. You’re more likely to reach for a pint of ice cream or a bottle of wine when stressed. Am I right? So I think it’s pretty clear. Stress is bad. Find hobbies and practices that help you de-stress. Like meditation, yoga, hiking, journaling, gardening, and psychotherapy. Sometimes a mindset shift can also help. For instance, don’t worry about something before it happens. Because then you’re worrying twice. For more tips on busting stress, check out this article. STEP 7: MOVE YOUR BODY & SWEAT Exercise is just as important as eating healthy when it comes to detoxification. It helps keep things moving smoothly through your digestive tract. It also boosts glutathione activity. And this particular study found a combination of aerobic exercise and weight training worked best as opposed to either alone. Exercise also helps you cope with stress. It can improve your mood as well as reduce the negative effects stress has on your body. Plus, exercise makes you sweat. And toxins can be released through your sweat. Which is why regular sauna use is a common practice used for detoxification. And while not directly related to moving or sweating, dry brushing can also help rid your body of toxins. It exfoliates to remove dead skin. But it also increases circulation to keep your lymphatic system clean. This is essential to keep waste from building up in your tissues as well as prevent infections. STEP 8: SLEEP MORE I may have saved sleep for last, but not because it’s the least important. The truth is sleep deprivation is a dangerous form of stress. It raises cortisol, blood glucose, insulin, blood pressure, and your “I’m hungry” hormone, ghrelin. Which means your toxic load increases and you're more likely to overeat. Plus, you’re likely too tired to cook healthy meals. Sleep is also more than just a time to rest. Important stuff goes on when you’re sleeping. It’s when your body repairs and regenerates itself. In fact, this study found that toxic waste in the brain is flushed out during sleep. So get some sleep! If you’re having trouble, these tips will help. IN CONCLUSION In today’s world, you must protect your body from toxins. And give your body support to keep it clean and happy. But a three-day juice cleanse or fiber overload isn’t going to cut it. Sure, these practices may help flush your digestive system, but they don’t help over the long haul. Your body is exposed to toxins on a DAILY BASIS. But don’t stress about it. Incorporate a “daily cleanse” instead. Follow the steps outlined above, and your body will reward you. You’ll feel amazing and look great too! Keep thinking Big and living BOLD!

Is celery juice good for you? Well, if you’re tempted to give it a try, here’s what you need to know before you do

Oat milk is one of the newest plant-based milks sweeping onto store shelves and across the internet. So I’d thought I dive in and tell you what it’s all about and whether or not you should jump on the bandwagon. What is Oak Milk? Oat milk is essentially oats, a type of grain, blended with water and then strained to remove the oat pulp. This is generally the way other nut, seed, and grain milks are made as well. So what’s so special about oat milk? Well, the texture is thick and creamy. It also has a touch of sweetness that many enjoy. And while it doesn’t have as much protein as regular dairy milk and soy milk, it beats out other plant-based milks. Plus, it’s also the highest in fiber. You see, because oats absorb more water than nuts, more of the actual grain makes it into the final product. Thus, oat milk can be a good option for adding to smoothies, coffee, or any other recipe that calls for milk. Oat milk nutrition Oats in general do not contain gluten. But, they’re often processed in the same facilities as wheat and contamination is practically unavoidable. Thus, if you’re avoiding gluten for whatever reason, you’ll want to make sure the oat milk or the oats used are certified gluten free. What’s the catch to oat milk nutrition? When it comes to oat milk, keep in mind that oats are grains. And if you have trouble digesting grains (as many do), oat milk may not be your knight in shining armor. You may be best sticking with coconut, almond, or cashew milk. Also, keep in mind that oats are higher in carbs than nuts and seeds. Which means this is also true for its milk when compared to coconut or almond milk. So if you’re on a low-carb diet, it might not be the best choice. In addition, many oat milks claim to contain high concentrations of vitamins and minerals. However, you should at least be aware that these nutrients are most often added after the fact and aren’t naturally occuring. And finally, as with most packaged plant-based milks, prepared oat milk may contain yucky gums, stabilizers, and preservatives. So...if you want to give oat milk a try, I highly recommend making it yourself. It’s actually very simple and there are many oat milk recipes available online. In general, simply  Dr. Kellyann Oat Milk Recipe Ingredients: 1 cup of rolled oats (preferably organic and certified gluten free) 4 cups of ice cold water 1 scoop of  Handful of dates ⅛ tsp of vanilla extract (optional) ⅛ tsp of cinnamon powder (optional) Directions: Combine one cup of rolled oats (preferably organic and certified gluten free) with four cups of water in a high speed blender. I recommend using ice cold water to prevent the oats from getting warm during blending, which can cause them to get a little slimy. After blending, strain the liquid from the pulp using a thin towel or piece of fabric. A nut milk bag might work, but you may find it to be too grainy. For sweetness, you can blend with dates. You can also add a splash of vanilla or a dash of cinnamon. The milk should then be stored in the fridge and used within a week. My thoughts on oat milk  I can see why oat milk has a strong following. And it may be a good option when milk is called for, especially if you make it yourself. However, beware if your gut isn’t a fan of grains or if you’re on a low-carb diet. Keep thinking Big and living BOLD!

The ketogenic diet (a.k.a. keto) has been getting quite a bit of press lately. Some swear by it and others mock it. The main goal for most is to boost the body’s ability to burn fat by eating more fat, moderate amounts of protein, and lower amounts of carbohydrates. And truth be told, there is solid science behind it. But the real question is...is keto safe? I do believe a ketogenic diet is a great way to ignite ketosis (i.e., fat-burning) and help balance your blood sugar and insulin, which are essential for weight loss. In fact, if you follow my Bone Broth Diet or 10-Day Belly Slimdown plans exactly as written, you should achieve ketosis safely. But just like any other diet plan, safety all depends on how you approach it. Are You Eating the Right Fat for Ketosis? The keto diet is not a blank check for eating heavily processed high fat foods, such as deep fried mozzarella sticks. In addition, increasing your intake of inflammatory “vegetable” oils, such as canola, corn, and soy oil is sure to put you at risk for disease. Healthy fats on the keto diet, or any diet for that matter, must come from whole foods and be minimally processed. This includes foods such as coconut, avocado, olives, nuts, seeds, wild fish, and grass-fed dairy. Speaking of dairy, many keto followers rely heavily on it. And I do believe this can cause problems for many. First, we must consider lactose, a natural sugar found in milk. Because according to the National Institute of Health, approximately 65% of the world population struggles with some degree of lactose intolerance after infancy. And for many of us, our ability to digest lactose continues to decline with age. And when lactose isn’t digested, it sits in your gut. Eventually, your gut bacteria ferment it, which creates gas, bloating, and many other unpleasant symptoms. Second, we must consider casein, a milk protein that is among the top food allergens. Symptoms range from diarrhea and vomiting to hives and eczema. What foods are you relying on for making a ketogenic diet healthy? When the Atkins Diet was big, a slew of Atkins bars and shakes kit the market shelves. And yes, while they were low in carbohydrates, they were full of junk. Followers may have lost weight by eating these packaged products, but not without risk. This is true for many of the commercial keto “foods” on the market today. Many of these concoctions contain artificial sweeteners along with chemical preservatives and flavors. While these ingredients may keep carbs low, I don’t consider most of them to be safe. Especially when eaten daily or in place of home cooked meals. It’s also important to understand that since your carb intake is so low, you must make your carbs count. Each bite must provide fiber, vitamins, minerals, and antioxidants. It’s essential that you don’t consume any empty calories from processed grains and sugars. Thus, just like all my diet plans, the majority of your food should come from nature and be minimally processed, if at all. On a safe keto diet, your meals and snacks should consist mostly of the fats I mentioned above as well as protein from pastured meats and eggs and non-starchy vegetables and low carb fruits. Collagen and bone broth both also fit nicely with the keto diet. Is a ketogenic diet healthy? It’s important to recognize the keto diet isn’t for everyone. According to science, it’s contraindicated in those with pancreatitis, liver failure, or impaired fat metabolism. Basically, if any of your organs or systems involved in the digestion, absorption, and utilization of dietary fat are compromised, you need to take that into consideration before significantly increasing your fat intake. Also, to play it safe, if you suffer from any other serious health conditions, you should discuss your keto plans with your healthcare provider before diving in. In some cases, you may need to adjust your medications before starting. In fact, this may be true for those with diabetes taking insulin or oral hypoglycemic agents. Otherwise, severe hypoglycemia may occur. There is some concern of whether or not the keto diet is healthy for those that are obese. Well, it may be problematic if you’re obese and on diabetes medications or have any of the complications I discussed above. But other than that, research supports using the ketogenic diet as a way to induce rapid weight loss among the obese population. In this study, the mean initial weight of 83 participants dropped from 223 pounds to 191 pounds in 24 weeks. In addition, these patients experienced a significant loss in body mass index, LDL cholesterol and triglycerides, while their HDL cholesterol significantly increased. What’s the catch to making a ketogenic diet healthy? Most of the research only extends as far as two years with most studies lasting much shorter. Thus, while the short term effects are better understood, the long term effects aren’t as clear. Plus, eating so little carbs can be difficult to maintain for the long haul. However, I don’t see these as problems. Because I don’t recommend following a strict ketogenic diet indefinitely. Instead, I would recommend a short keto stint to start burning fat fast followed by a gradual increase in carbs up to 20% of your daily calories. This would still be considered a low-carb plan, but one that is much easier to maintain long term. For example, if your daily caloric intake is 1600 calories, this means you would start with 20 - 40 grams of carbohydrates a day to reach ketosis. Then, you would gradually increase to 80 grams to continue losing weight steadily. Once you reach your goal, you can keep your carbs at 20% or gradually rise to 40%, which would be 160 grams on a 1600 calorie daily diet. However, for some, anything above 20% may trigger weight gain. So you may need to do a little experimenting to find your personal sweet spot. And most importantly, I never recommend going above 40%. This will almost definitely put you in the weight gain danger zone fast. Below is a helpful chart with a breakdown of macronutrient percentages and their benefits (or disadvantages).     KETOSIS: IGNITE RAPID WEIGHT LOSS LOW-CARB: SHED POUNDS STEADILY MODERATE-CARB: MAINTAIN YOUR FIGURE HIGH CARB: WEIGHT GAIN DANGER ZONE FAT 60 - 70% 60% 40% 20% PROTEIN 25 - 35% 20% 20% 20% CARBS 5 - 10% 20% 40% 60%   These percentages are based on a study, which found that participants on a low-carb (20% carbs) plan successfully maintained their weight after completing a weight-loss diet. In fact, participants on the low-carb plan burned 250 calories more a day than the high-carb diet group. In addition, as an added bonus, the low-carb dieters had significantly lower levels of the hormones ghrelin and leptin than participants on a high-carb plan. This is beneficial because ghrelin stimulates your appetite. And high levels of leptin, especially in obese individuals, can also lead to an increased appetite. How to manage the keto flu? In the beginning of the diet, you may experience what some refer to as the “keto flu.” The symptoms of the keto flu generally include fatigue, headache, nausea, diarrhea, vomiting, constipation, dizziness, and insomnia. But these symptoms typically subside within a few days. Staying hydrated is key and taking a quality multivitamin and mineral supplement may also help. I love drinking bone broth to manage the effects of the keto flu. Bone broth can provide you with all the nutrients to make it past the few days you may experience the “keto flu”.  Bone broth sounds difficult to make but I assure you if you follow this recipe you will be on your way to combating the keto flu.  Easing off a ketogenic diet Finally, rapidly switching from a ketogenic diet back to the standard American diet will most likely cause you to gain weight back quickly and possibly more than you lost. But this is true for any diet, which is why I created my 80/20 Maintenance Program. Bottom line on making a ketogenic diet healthy? So...is the keto diet healthy? Yes! It can be a great tool to turn your body into a fat-burning machine quickly. But it’s got to be done right. You’ll need a transition and maintenance plan to keep the weight off. You must listen to your body. If something doesn’t feel right, don’t ignore it. And if it doesn’t work for you, don’t worry! You’re not alone and you can still drop the weight with a more moderate approach. Keep thinking Big and living BOLD!

Listen up! If you want healthy, radiant skin, there’s more to it than just great skincare. The truth is the health of your skin has so many connections to what you eat and how you live your life. There’s no way around it. Especially as you age. Because your body can only take so much abuse. Eventually, it all catches up with you. And often chronic skin conditions are a manifestation of something nasty brewing on the inside. In this recent article (link to post), I discussed in depth the connection between your gut, especially your microbiome, and your skin. And in this article, I’d like to explore the link between insulin and specific skin conditions. To give you one more reason to ditch the junk loaded with sugar and processed carbs. What is Insulin? Insulin is a hormone naturally produced by your pancreas to maintain healthy blood sugar levels. It helps usher glucose into your cells where it can be used to make energy. And any excess it helps get stored as fat. That’s why it’s often referred to as your fat storing hormone. However, when the body is constantly bombarded with sugar and processed carbs, eventually the system breaks down. Insulin is no longer effective. So blood sugar levels remain high. The pancreas produces even more insulin. This cycle eventually leads to a condition known as insulin resistance (IR). And if left untreated, insulin resistance leads to type 2 diabetes. Sadly, this is all too common. It is estimated that 70 - 80% of obese people and almost 100% of people with type 2 diabetes suffer from insulin resistance. And at the rate we’re going, researchers project one third of the population will suffer from type 2 diabetes by 2050. This is bad news. Because insulin resistance and type 2 diabetes are associated with an increased risk of: heart disease; non-alcoholic fatty liver disease; some forms of cancer; and skin conditions. Insulin Resistance & Your Skin The link between insulin resistance and your skin is so strong that researchers suggest certain skin conditions (in combination with other well-known symptoms) can be used to help clinicians diagnose insulin resistance. These include: Skin tags (a.k.a. acrochordons), which generally appear on the neck, armpits, and/or groin. They can be skin colored or slightly pigmented. Acanthosis nigricans, which produce dark patches of thick skin also generally on the neck, armpits, and/or groin. Male or female-pattern hair loss (a.k.a. androgenic alopecia), which causes the hairline to recede in men and overall hair thinning in women. Hirsutism, which is a symptom associated with polycystic ovarian syndrome (PCOS) that causes thick, dark hair to grow on women in unwanted places such as the face, chest, and back. Acne, which in the case of insulin resistance, is likely associated with worsening symptoms of PCOS. In fact, 70% of women with PCOS suffer from acne. Psoriasis, which is characterized by scaly patches of skin most commonly found on the elbows, knees, scalp, and lower back. Scientists have found several mechanisms that help explain these associations. Specifically, chronically high levels of insulin have been found to: stimulate receptors of insulin growth factor-1 (IGF-1) which can directly and indirectly trigger the rapid growth of skin tags and acanthosis nigricans; stimulate the production of sex hormones; and stimulate the ovaries to produce more testosterone than normal. When it comes to psoriasis, there are several other possible mechanisms involved. For instance, being overweight or obese is highly associated with insulin resistance. And these conditions can also increase your risk of developing psoriasis as well as worsen symptoms. You see, your fat tissue (a.k.a. adipose tissue) is now known to be a component of your immune system and psoriasis is now believed to be a systemic immune mediated disease. And we now know that adipose tissue secretes compounds (i.e., leptin and adiponectin) that regulate insulin sensitivity. Plus, these compounds have been found to be deregulated in those with insulin resistance and psoriasis in similar ways. It’s worth mentioning that while the evidence isn’t as solid as the conditions mentioned above, there are some anecdotal links between insulin resistance and vitiligo (a.k.a. white spots disease) and alopecia areata, a form of hair loss in which the body attacks its own hair follicles. Insulin Resistance is Preventable While insulin resistance is bad news, the good news is that insulin resistance as well as type 2 diabetes are both preventable. That’s right! The choice is YOURS. It all goes back to what you eat and how you choose to live your life. Just like everything else! Two of the most important diet related factors when it comes to insulin resistance is sugar and processed carbs. While I don’t like to use scare tactics, this is serious stuff. Eating too much sugar is a killer. Inside and out. The problem is sugar is EVERYWHERE. In fact, we’re consuming a THOUSAND percent more sugar than we did 200 years ago. Because sugar is now added to bread, condiments, sauces, you name it! And sugar-sweetened beverages cost less than a bottle of water. So what about white flour? It’s also everywhere. But it’s technically not sugar. However, it’s quickly absorbed and turned into glucose. Which means it essentially has the same effect as sugar when it comes to your blood glucose and insulin levels. So in my book, it’s just as bad. The Bottom Line Keeping your insulin in check and working efficiently is essential to optimal health as well as healthy skin. So skip the sugar-laden junk food. And stick to the real stuff that doesn’t come in a bag or box. Stuff loaded with nutrients that not only keeps you disease free, but also makes you look and feel your best. And if you’re looking for guidance, I’ve got your covered. Both my 10-Day Belly Slimdown and 21-Day Bone Broth Diet plans will help prevent and even reverse insulin resistance for good health and radiant skin. I also created a protocol specifically designed to help you heal psoriasis and eczema solely by making dietary modifications. Keep thinking Big and living BOLD!

These days, we’re all big on rating things—whether it’s restaurants, movies, or the books we buy on Amazon. So today, I’m going to tap into this trend and post my own ratings for one food group in particular: CARBS. As you’ll see, I’m giving some high-carb foods a big thumbs-down, and others a big thumbs-up. That’s because smart carb choices pay off in better health, while not-so-smart choices can leave you fat and sick. My Worst-to-Best Carb Scale The first thing to know about carbs is that they come in three forms: sugars, starches, and fiber. Sugar and starch jack up your blood sugar and put you at risk for obesity and diabetes, while fiber helps you stay slim, healthy, and satisfied (and keeps your “plumbing” regular). The second thing to know is that carbs come packaged in lots of different foods—and some of these foods are rich in nutrients your body needs, which others (including some billed as “health foods”) are pure junk or at best “iffy.” When you’re reaching for carb-rich foods, you want to focus on the ones that are rich in fiber and also give you a healthy dose of vitamins, minerals, and other phytonutrients. Here’s a quick look at different foods that contain carbs and how they stack up on my scale of 0 (worst) to 5 (best). SUGAR Score: ZERO (avoid) Sugar is bad for you in SO, SO, SO many ways. It promotes metabolic syndrome and diabetes. It’s bad for your heart. It raises your risk of cancer. It causes inflammation. And it makes your body crank out huge amounts of advanced glycation end products, or AGEs, which are molecules that age your skin and other tissues rapidly. What’s more, sugar contains no nutrients at all—and no fiber. My verdict: While I know it’s hard to break the sugar habit, you need to kick this drug. To keep your sweet tooth happy, use stevia or monk fruit sweetener instead. If you want to bake occasionally, choose sweeteners (see my post here) that pack some nutritional power. REFINED GRAINS Score: ZERO (avoid) White flour, white rice, and refined pasta are no better for you than sugar, because they have virtually no nutrients and no fiber. And like sugar, they cause inflammation, pack pounds on you, and put you at high risk for everything from diabetes to cancer. My verdict: These grains are guilty of making you fat, old, and sick. Eliminate them or cut down on them drastically. You’ll be doing your body a HUGE favor. WHOLE GRAINS Score: ONE-AND-A-HALF (eat rarely) These grains do have some fiber. In addition, they have more nutrients than highly refined carbs. However, just like refined grains, whole grains turn to sugar in your body (did you know that two slices of whole wheat bread feed your body as much sugar as a candy bar?). Moreover, many whole grains contain gluten, which can wreck your gut if you’re gluten-intolerant. And all grains are high in lectin, an anti-nutrient that’s terrible for your gut (more on this a bit later). What’s more, as this Scientific American article explains, many foods billed as whole grains aren’t really whole grains at all—and these pseudo-whole grains may be doing you some serious harm. My verdict: When you’re really craving grains, it’s okay to eat whole grains very sparingly. For instance, make an open-faced sandwich rather than using two slices of bread, or have a small bowl of steel-cut oats. However, avoid gluten-containing grains entirely if you’re gluten-sensitive. BEANS AND LENTILS Score: ONE-AND-A-HALF (eat rarely) These foods are high in protein and fiber, and they’re popular because they’re easy on the budget. However, they have a dark side, because they’re high in certain “anti-nutrients” that are tough on your body in large doses. For instance, beans and lentils are packed with lectins, which are proteins that can damage your gut lining and are linked to autoimmune disease. They also contain a large amount of phytic acid, which blocks your body from absorbing iron, calcium, and other crucial nutrients. My verdict: Avoid beans and lentils if you have autoimmune problems. Otherwise, eat them very sparingly—a good serving size is about half a cup. Soak beans well before cooking to reduce their lectin content. ANCIENT GRAINS Score: THREE (eat occasionally) These grains get a fairly good score because they’re rich in fiber. In addition, they’re far friendlier to your body than modern grains are. That’s because ancient grains like quinoa, millet, buckwheat, faro, sorghum, amaranth, teff, spelt, and kamut aren’t genetically engineered to the point that they’re foreign to your cells. However, do be aware that some ancient grains—including spelt, farro, and kamut—contain gluten. Interestingly, however, some people who are sensitive to the gluten in modern grains can tolerate gluten-containing ancient grains well. My verdict: Ancient grains can definitely have a place on your table. However, make them an occasional treat rather than eating them every day, and limit yourself to one slice of bread or a half-cup of cooked grains per serving. FRUITS Score: FOUR (eat daily in moderation) The glorious colors and fabulous flavors of fruits come from the powerful nutrients they contain—for instance, the skin-protecting anthocyanins in blueberries, the cancer-fighting ellagic acid in pomegranates, and the fat-blasting nootkatone in grapefruit. In addition, fruits are rich in vitamins, minerals, and fiber. On the other hand, fruits are high in natural sugar. So remember these tips when you eat them: Think small. A smart serving size is a closed handful of berries or chopped fruit, or half a larger piece of fruit such as an apple, banana, or orange.  Focus primarily on the fruits that are lowest in sugar and highest in nutrients—for instance, berries and grapefruit. Steer clear of fruit juices, which load you with sugar and eliminate most fiber. My verdict: Fruits definitely deserve a place of honor in your diet. Eat small servings of them once or twice a day. STARCHY VEGGIES Score: FOUR (eat in moderation when you need an energy boost) These veggies are fantastic for you in small doses. That’s because they’re fiber-rich and loaded with vitamins, minerals, and other anti-inflammatory and anti-oxidant nutrients. For instance: Half a sweet potato gives you all the vitamin A you need for the day, along with big doses of vitamin C, B vitamins, potassium, manganese, and copper. Turnips are rich in vitamin C, vitamin K, potassium, folate, and magnesium. Green peas are packed with nutrients including eye-protecting lutein and zeaxanthin. Just remember to make these veggies accents to a meal, not the main course. A proper portion size is about the size of a baseball for women, and about the size of a softball for men. And limit starchy veggies to days when you need an extra dose of energy—for instance, when you do a strenuous workout. My verdict: Your body loves starchy veggies… but don’t let “portion creep” allow these foods to put pounds on your belly. NON-STARCHY VEGGIES Score: A PERFECT FIVE! (load your plate every day) Yes, even non-starchy veggies like kale, broccoli, and spinach do contain carbs—but those carbs are virtually all fiber, which slims you down and keeps you healthy. In addition, these superfoods load you with vitamins, minerals, and phytochemicals. As a result, they shrink your belly, fight cancer, lower your risk for diabetes, and make you look gorgeous. My verdict: Non-starchy veggies are AWESOME! Eat them every day, preferably at every meal (even breakfast). — The bottom line: When it comes to carbs, you want to get the biggest payoff for the smallest cost. So skip the carbs that rate a zero, minimize those with a rating of 3 or less, and make space on your plate for the 4- and 5-star carbs—the fruits and veggies that load you with the nutrients that keep you slim, beautiful, and healthy. Keep thinking Big and living BOLD!

Sigh. Here we go again—yet another coconut oil scare story. This time, it involves a lecture given by Harvard professor Karin Michels in Germany. I don’t speak German, but here’s the link to her presentation if you do. The gist of her talk, according to the German edition of Business Insider, is this: There's no study showing significant health benefits to coconut-oil consumption. And, according to Michels, coconut oil is more dangerous than lard because it almost exclusively contains saturated fatty acids, ones that can clog the coronary arteries. Best I can tell, Michels is taking the same stance as the American Heart Association (AHA) did last year. Here’s the post I wrote in response then, explaining why coconut oil—a special type of saturated fat—is especially good for you, and why saturated fats do NOT increase your risk of cardiovascular disease or mortality from any cause. With that out of the way, let’s take a look at Michel’s claim that “there’s no study showing significant health benefits to coconut-oil consumption.” Oh, really? Here’s a quick sampling of what the latest human and animal research is saying (you’ll find lots more research in my earlier post, linked above): A 2018 study looked at the effects of coconut oil, safflower oil, soybean oil, and chia oil on obese women participating in a weight-loss diet. The researchers reported that the women who ate coconut oil for eight weeks experienced greater weight loss and a greater reduction in BMI. They also had smaller waist circumferences and better waist-to-height and waist-to-hip ratios at the end of the trial compared to women in the other groups. “Moreover,” the researchers noted, “the coconut oil group showed a higher reduction in biochemical parameters of glycemia and glycated hemoglobin.” (Translation: they had better blood sugar control, which leads to a lower risk of heart disease.) Finally, the researchers reported, “Women supplemented with coconut oil did not show any adverse changes in their lipid profile.” Another 2018 study, this one on rats, investigated the effects of adding virgin coconut oil to the animals’ diets—including the effects on low-density lipoproteins (“bad” cholesterol) and high-density lipoproteins (“good” cholesterol). It concluded, “Lipid profiles of animals fed virgin coconut oil diets showed significant reduction in total cholesterol, triglyceride, and low-density lipoprotein levels; high-density lipoprotein level increased significantly compared to control; and there were beneficial effects on cardiovascular risk indices.” A third 2018 study compared the cardiovascular effects of coconut oil and sunflower oil (a fat that’s billed as heart-healthy) on men with existing coronary artery disease. The researchers reported, “The results of the present study show that coconut oil did not induce hypercholesterolemia [emphasis added] compared to sunflower oil.” What’s more, the sunflower oil group had elevated oxidative stress (a big risk factor for cardiovascular disease) compared to the coconut oil group. A 2017 study explored a topic that’s exciting many scientists right now: the potential benefits of coconut oil for people suffering from Alzheimer’s disease. In this study, researchers compared patients who ate coconut oil for three weeks to those who didn’t, and saw statistically significant improvement in orientation and language in the coconut oil group. A second 2017 study investigating the effects of coconut oil on memory in general (not just in Alzheimer’s) looked at its effects on rats. The researchers found that coconut oil enhanced the animals’ memories, in part by increasing antioxidant levels and reducing oxidative stress. They were so impressed that they concluded that “virgin coconut oil has the potential to be used as a memory enhancer.” Clearly, the research shows that coconut oil, far from being “poison” as Michels claims, is fantastic for your waistline, your heart, and your brain. What’s more, it’s just fine for your cholesterol. So go ahead and eat it fearlessly. (Just remember—as with any fat—to keep your portion sizes small; a serving of fat is about a tablespoon.) Also, I encourage you to do what I do: read the medical literature yourself, so you can see what both human and animal studies are discovering about the actual effects of coconut oil. Then ask yourself this: Who are you going to believe, Dr. Michels and the AHA, or your lyin’ eyes? Keep thinking Big and living BOLD!

I don’t know about you, but sweet watermelon popsicles are my favorite on hot summer days. And I love rich and creamy pumpkin pie lattes in the fall and winter when the weather is cool and crisp. These cravings make sense. They’re aligned with the seasons. Because nature has a way of knowing what your body needs and when. Like rich and warming foods when it’s cold outside and light, juicy foods to keep you hydrated as temperatures begin to rise. This is one of the reasons why I recommend eating with the seasons. Here are more… In season fruits and veggies: taste better; are more nutritious; cost less; and are more environmentally friendly. You see, in season fruits and veggies can be grown by local farmers. And you can even grow some foods. Either way, most of the benefits of eating with the seasons listed above are directly related to your food being grown closer to home. Tastes Better When your food is grown locally, it’s able to ripen longer before harvesting. And when this happens, it enhances the flavor. Take peaches for example. In the summertime, they are sweet and juicy. I can’t get enough! However, in the winter, they’re often shipped to the U.S. from Chile way before they’re ready. And this makes them more bitter, less juicy, and just frankly not worth it in my opinion. More Nutritious Local fruits and veggies don’t have to travel very far. This is important when it comes to nutritional value. Because the nutrient content starts to diminish immediately after harvesting. And it continues to decrease over time. Thus, the farther it needs to travel, the less nutritious it is. I should also mention that when foods are grown in other countries, the use of pesticides may not be as tightly regulated. In some cases, certain pesticides that are banned in the U.S. may be used. Higher levels of heavy metals may be present in the soil. And produce may be sprayed with harmful chemicals solely to hold up while in transit. Thus, not only are in season and local fruits and veggies more nutritious, but they’re also often less toxic. Costs Less When the conditions are right, it’s easier and less costly to grow fruits and veggies. Also, when the food is grown locally, it cost less to bring it to you. And these savings are often passed on to you. More Environmentally Friendly Because in season and local foods travel much shorter distances, less resources are used. For example, less fuel is needed for transportation. And less refrigeration is needed to keep food fresh for longer periods of time. How to Eat with the Seasons One of the best ways to eat with the seasons is to frequent your local farmers market. All you will find is in season fruits and veggies. And often times the farmers pick the produce the day before or even sometimes the same day. Another option is to subscribe to a local CSA box from a local farm or farmers group. Some CSA boxes allow you to pick the items you want. And others send whatever is ripe and ready to go. It’s a great way to try new fruits and veggies and keep things fresh. You could also grow some of your own food. It’s a lot easier than you might think. Many veggies can even be grown in pots as long as they have good soil, water, and plenty of sunlight. Something else I love to do is stock up on berries and other fruits in the summer when they’re sweet and their prices are low. I then freeze my stash and use them for shakes throughout the year. To do this, I wait until the berries really ripe. I then wash them and place in a single layer on a small parchment paper lined baking tray. Once the berries are frozen, I then transfer them to a glass mason jar. This makes them easy to dispense and prevents them from sticking to one another. When I’m ready to use the berries, I simply throw them directly into my blender frozen. This eliminates the need for ice. It’s also possible to freeze other fruits and veggies available to you. When it comes to veggies, some recommend blanching them first in boiling water, submerging in an ice water bath and then drying before freezing to help maintain color and flavor. However, freezing often affects the texture of fruits and veggies. Which means they tend to get mushy. Therefore, I find frozen veggies best suited for shakes, smoothies, soups, stews, and casseroles where texture isn’t as important. For example, just like berries, you can freeze spinach and kale and add them directly to your shakes for a nutritional boost. Also, when freezing, be sure to store your fruits and veggies in an airtight container. The goal is to keep moisture in and air out. And most foods can be stored for 12 - 18 months before their flavor starts to go downhill. When you are ready to use them, frozen fruits and veggies can either be thawed in the refrigerator or added directly to boiling water. It’s also worth mentioning that if you don’t have the time or space to freeze your own fruits and veggies, buying them is another option. Look for brands that flash freeze as soon as they are harvested to maximize their nutritional value and flavor. Canning and fermenting are also great ways to preserve in season produce. Summer is a great time to can tomatoes and ferment cucumbers to make delicious probiotic pickles. The Bottom Line… Eat with the seasons when you can. And if you’re ever wondering what’s in season, I highly recommend checking out the Seasonal Food Guide. But please don’t stress if you can’t always eat with the seasons. Eating fruits and veggies from other places is still better than eating none. Keep thinking Big and living BOLD!

I load up on avocados every time I hit the grocery store. That’s because I can’t wait to turn them into luscious guacamole, fresh avocado mayo, creamy shakes, and wicked-good avocado fat bombs. In fact, here’s a confession: I love avocados so much that I’d eat them all the time even if they weren’t nutritional powerhouses. Luckily for me, they are! In fact, they’re absolutely packed with fat-burning, skin-smoothing, anti-aging power. Today, I want to share some of the amazing things that avocados—and the avocado oil that’s made from them—can do for you. Here are eight of the nutritional super-powers of this awesome fruit. Avocados help fight cancer. Avocados are rich in chemicals called carotenoids, and research shows that these chemicals can inhibit the growth of prostate cancer and lower breast cancer risk. Additionally, the oleic acid in avocados reduces inflammation, helping to protect you from cancer as well as other diseases of aging. By the way, cancer-fighting drugs made from avocados may someday be saving lives. In a preliminary 2015 study, researchers found that avocatin B—a lipid isolated from the seed of the avocado—can attack leukemia stem cells directly, while leaving healthy cells unharmed. Avocados are good for your heart and blood vessels. Are you worried about your cholesterol? Researchers at Penn State recently reported that adding an avocado to your daily menu can lower your LDL (“bad”) cholesterol. Avocados are also rich in potassium, which lowers your blood pressure—and that can help reduce your risk for heart attacks and stroke. Avocados can help you lose weight. One trick I teach dieters is that eating a few bites of avocado can ease cravings. And science backs me up: One study found that people who included half an avocado in their lunches reduced their desire to eat by 40 percent over the next three hours. That may be one reason why people who eat avocados tend to be less prone to metabolic syndrome than people who avoid this fruit. They also weigh less, have a lower body mass index, and have less belly fat. Avocados boost the effects of other nutrients. Avocados are nutritional dynamite, providing you with nearly 20 vitamins, minerals, and phytonutrients and a dose of healthy fat. But that’s not all; they also make other good foods work harder for you! Research shows that adding either avocado or avocado oil to a salad increases your absorption of carotenoids 5- to 15-fold. Avocados and avocado oil promote young, beautiful skin. Once you reach your 20s, you lose about 1 percent of your collagen each year—and that translates into saggy, baggy, wrinkly skin. Adding avocado oil to your diet can help you fight this aging process by increasing your skin’s soluble collagen content. Want still more beautifying and healing power? Avocado oil makes a great (and inexpensive) topical skin cream. In addition, topical avocado oil is good for healing wounds. And you can make a smoothing, refreshing face mask by adding a little honey to half a mashed avocado and putting the mixture on your face for 20 minutes. Avocados help keep your eyes healthy. Avocados are loaded with the carotenoids lutein and zeaxanthin, which help to protect against sun-related eye damage. In addition, they help to keep the macula of the eye healthy. Avocados are good for your brain. A recent study tested the effects of avocado on cognition in older men and women. Researchers gave participants either one avocado, one potato, or one cup of chickpeas every day for six months as part of their diets, and found that only the avocado group showed improvements in sustained attention. They conclude that “dietary recommendations including avocados may be an effective strategy for cognitive health.” Avocado oil is awesome for your hair. The nutrients in avocado oil moisturize your hair, making it shiny and helping to prevent breakage. Simply massage a little warm avocado oil into your hair and leave it on for a few minutes before shampooing—or apply a small amount with your fingers after you wash and towel-dry your hair, and then rinse. — Clearly, if you want to look and feel great, avocados and avocado oil should be part of your health and beauty regimen. Fortunately, the avocado habit is an easy one to get into—and it’s not just healthy, it’s delicious as well. And speaking of delicious, right now I’m off to make a yummy, avocado-rich Cobb Salad for lunch. Here’s the recipe from my new book, The 10-Day Belly Slimdown—give it a try, and I think you’ll love it. It’s a great way to kick off your avocado habit!   COBB SALAD Prep time: 5 minutes • Makes 1 serving 2 to 3 cups torn lettuce (any type) 2 to 3 ounces cooked chicken (you can substitute sugar-, nitrate-, and nitrite-free deli turkey breast) 1 medium tomato, diced ½ cucumber, diced 1 hard-boiled egg, diced ¼ to ½ avocado, cubed Juice of ½ lemon (about 2 tablespoons) Celtic or pink Himalayan salt Freshly ground black pepper Place all of the ingredients in a medium bowl and toss. The egg yolk combined with avocado and lemon juice will create a creamy, flavorful dressing. Season with salt and pepper to taste. Note: Although Cobb Salad ingredients are usually arranged on a plate, tossing everything together creates the dressing for this salad. Easy! Keep thinking Big and living BOLD!

The food you eat (or don’t eat) has a big impact on the way you look as well as how you feel physically, mentally, and emotionally. Because believe it or not, everything’s connected. Your organs and systems don’t work independently of one another. For example, your gut is closely connected to your brain. In fact, did you know that your gut produces most of your body’s supply of serotonin. You know, your feel good hormone! In addition, several gut hormones, such as leptin, ghrelin, and insulin, have been shown to influence your mood as well as your brain function. And since the foods you eat play a big role in the regulation of these hormones, it’s safe to say that certain foods can boost your brain power over time while others can squash it. Let’s take a closer look... Gut Healing Foods Since your brain relies so much on the health of your gut, any foods that are good for your gut are good for your brain. And my favorite gut healing foods are: Bone both Hydrolyzed collagen Fermented veggies (i.e., sauerkraut and kimchi) Bone broth and hydrolyzed collagen are packed with the amino acids glycine and proline, which both nourish the cells of your digestive tract, help to reduce inflammation, and prevent oxidative stress. Fermented veggies are an excellent source of gut bacteria that play countless roles when it comes to many aspects of your health, including brain function. Healthy Fats Omega-3 fatty acids are essential to optimal brain health, especially DHA. It’s the most abundant fatty acid in the membranes of your brain cells–or at least it should be. However, since your body doesn’t efficiently make DHA, you must get it from your diet. And cold-water, wild fish is the best source. In fact, it has been proposed that having access to and consuming fish is why humans evolved to have bigger brains with more complex abilities. Now, there are plant-based sources of Omega-3 fatty acids, such as nuts and seeds. However, they don’t actually contain DHA. They contain ALA, which your body must convert into DHA. And for many, this process may not efficient. Which is why wild fish is really your best bet when it comes to boosting your brain power. And some tasty options highest in DHA include wild salmon, anchovies, sardines, caviar, and roe. Now, omega-3 fatty acids aren’t the only fats your brain needs. It actually needs a good mix of healthy fats, including coconut oil, grass-fed butter, avocado, and olive oil among others. The fatty acids within these foods are also used within the structure of your brain cell membranes. But healthy fats also play a role when it comes to protecting your nerve cells, satiation and the regulation of your gut hormones I mentioned earlier. So what about Bulletproof coffee? Adding a source of saturated fat, like coconut oil or grass-fed butter, to your coffee in the morning. Many claim it helps sustain your energy as well as boosts your brain power. Is this true? Well, adding these fats to your coffee makes a wonderfully frothy and creamy beverage. But it also slows down the rate at which the caffeine is digested. This sustains your energy throughout the day, effectively avoiding both the blood sugar spike and the possibility of an afternoon caffeine crash. So higher energy levels alone can sometimes make you feel more mentally alert and focused. In addition, coconut oil and grass-fed butter are made up of medium chain and short chain fatty acids. This means they’re easier to digest and more readily available to be used as fuel as compared to long chain fatty acids. But, as with most things, a lot depends on your diet and lifestyle. Drinking a bulletproof coffee along with eating a processed junk food diet probably won’t do you much good. The truth is you may only experience the touted benefits when combined with a low-carb/high-fat diet. You see, when you start eating a low-carb/high-fat diet, your body begins to burn fat as fuel more efficiently. When this happens, which isn’t overnight, you may get even more sustained energy from both the caffeine and the fat in your coffee. Plus, the fat-burning process produces ketones, which are believed to be an excellent source of brain fuel. There is also evidence suggesting that the use of ketones to make energy, as opposed to glucose, reduces the risk of oxidative stress, which accelerates brain aging. Antioxidants Antioxidants are molecules that protect your cells from oxidative stress caused by free radicals. Essentially, they slow down the aging process. Free radicals are formed by many external factors, such as a poor diet, lack of sleep, stress, and toxins, but they’re also a natural byproduct of energy metabolism. And since your brain cells are very active and made up mostly of unstable polyunsaturated fats (i.e., omega-3 fatty acids), they are even more susceptible to oxidative stress. So, if you want to strengthen and protect your cognitive abilities, antioxidants are a must. And you can get them from eating an abundance of colorful fruits and veggies as well as nuts, seeds, wild fish, and pasture-raised meats. You may even be happy to know that chocolate and coffee are both packed with antioxidants. But, responsible consumption is required. In Conclusion... There may not be a food that will instantly boost your brain power, but eating a nutrient-rich diet will nourish and protect your brain cells as well as give them a healthy supply of energy to function at top speed. Plus, it will help improve how your brain operates over time and help keep your mind sharp as you get older. On the other hand, it’s equally important to avoid processed carbs and sugar. These foods provide zero nutrition. And they negatively affect your gut health, blood sugar, and gut hormones. And when these are out of whack, your energy, mood, and cognitive abilities are bound to take a nasty hit. Keep thinking Big and living BOLD!