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Dieters say that it melts fat off their bellies. Athletes claim that it takes their game to the next level. Health-conscious users report that it improves their memory and gives them a big jolt of energy. What is it? It’s a dietary supplement called MCT oil, and today I’ll talk about what it is and whether the hype about it is true. What are MCT fats? Fats contain chains of carbon atoms with hydrogen atoms attached. Most fats are long-chain triglycerides (LCTs) fats, which contain long strings of carbon. Medium-chain triglycerides (MCTs) fats, in contrast, have shorter carbon chains. Coconuts and palm kernels contain MCT fats, and butter has some as well. The best way to get daily MCT facts is by using MCT oil. However.  MCT oil—which is extracted from coconuts and palm kernels—provides the most potent types of MCT fats in a concentrated form. While both MCTs and LCTs are fats, they act very differently in your body. That’s because MCT fats bypass the normal digestive process that LCT fats go through. Instead, they go directly to your liver, which turns the MCT fats into ketones that your body burns quickly as fuel. In addition, MCT fats can easily cross the blood-brain barrier. These properties give MCT oil some amazing properties that other fats don’t have. Here’s a look at them. MCT oil sets your metabolism on fire while it stops your cravings. Because the body burns them quickly, MCT fats don’t wind up on your waistline. In fact, MCT fats rev up thermogenesis—the process in which your body burns fat to produce heat—so they actually increase the number of calories you burn. As a result, MCT oil can help you win the battle against belly fat. Among the scientific findings: In a 16-week trial, 31 overweight men and women in a weight-loss program consumed either olive oil or MCT oil in their diets. The researchers found that the MCT oil group lost more weight, more fat mass overall, and more trunk mass than the olive oil group. In another study, 24 healthy overweight men ate diets rich in either MCT oil or olive oil for 28 days, and then switched over. The researchers found that participants lost more weight in the MCT oil phase and concluded, “MCT fats may be considered as agents that aid in the prevention of obesity or potentially stimulate weight loss.” In addition to making your body burn fat faster, MCT oil has another property that dieters love: It curbs your hunger. So it fights fat with a double punch, by turning up your internal “thermostat” and at the same time helping you to resist overeating. MCT oil can benefit your brain, your heart, your gut… and even your mood! If it just helped to burn off extra pounds on your belly, MCT oil would deserve its reputation as a superfood. However, the more scientists investigate the properties of MCT oil, the more amazing discoveries they make about its benefits—benefits that go far beyond weight loss. As a result, scientists all over the world are getting excited about its potential. Here’s what some of the most recent studies are reporting: Researchers have discovered that MCT fats enhance exercise performance by ramping up metabolism and increasing mitochondrial biogenesis—the formation of new mitochondria, which are the energy factories of cells. Scientists studying mice bred to have bad cholesterol levels report that the mice eating a diet rich in MCT fats gain less weight and have better cholesterol than those eating diets containing other fats. They say that MCTs hold promise “as a dietary supplement for lowering plasma cholesterol and reducing risk of coronary heart disease.” A team of scientists is exploring the possibility that MCT oil can “remodel” the gut microbiome and improve the health of people with metabolic syndrome. Studying people with mild cognitive impairment, researchers found that giving them MCT oil improved their memory while a placebo did not. In Alzheimer’s disease, the brain has difficulty using glucose for energy. A new study reports that giving Alzheimer’s patients MCT oil can increase their total brain energy metabolism, because it enables them to burn ketones for energy rather than glucose. In addition to promoting weight loss, MCT oil may help you stay slim in the first place. An animal study found that feeding mice a diet rich in MCTs early in life helps to protect them from getting fat even if they eat a bad diet later in life. Want more? A study involving rats reports that an MCT-enriched diet can even reduce anxiety. Is MCT oil as good as everyone says it is?  As the science shows, the hype about MCT oil is real. What’s more, scientists are reporting new findings about its incredible benefits all the time. That’s why I add a shot of MCT oil to my Bulletproof coffee every day—and why I recommend that you do the same thing. How to use MCT oil to lose weight? Start with a small amount (a teaspoon or so) and work your way up to a tablespoon or more. Adding a lot of MCT oil to your diet all at once can cause diarrhea, so give your body time to learn to love it. Buy a high-quality oil rather than pinching pennies. In addition to adding MCT oil to your morning coffee, try using it in other fun ways. Add it to salad dressings, make mayo with it, sauté foods lightly in it, or swap out other fats for MCT oil in any of my shake recipes. Any way you try it, it’s good—and good for you! Keep thinking Big and living BOLD!

These days, more and more “baby” veggies are popping up in produce sections—and little cuties called microgreens and baby greens are currently topping the popularity chart. While they’re small, these infants of the garden pack a big punch of flavor. They’re also billed as superfoods, outshining their grown-up versions when it comes to nutrition. They’re beautiful, too, adding a splash of red, green, yellow, and purple to your plate. So it’s no wonder that foodies are buying them (and growing them at home) like crazy. If you haven’t jumped on this trend yet, you may be wondering if these little greens really deserve all the hype they’re getting. Today, I’ll take a look at that question—and then I’ll share some tips for growing them yourself at home. So… what are microgreens and baby greens? First, let’s talk vocabulary. Both terms—microgreens and baby greens—are names created by marketers rather than farmers. In general, here’s what they mean: Microgreens: These little guys earn their name as soon as they develop their first leaves, called cotyledons. (These proto-leaves are actually present in embryo form within the seed before it germinates.) From this stage until just after they develop their first “true” leaves, they’re considered microgreens. As a rule of thumb, microgreens are harvested by the time they’re two weeks old. Baby greens: These basically are greens harvested before they’re fully grown. They have at least one set of true leaves, but they’re much smaller than mature plants. Dozens of veggies that you love in their full-grown forms are available as microgreens or baby greens as well. Here are some of the most popular ones:  Amaranth Arugula Basil Beet greens Cabbage Carrots Celery Chard Chia Chives Cilantro Dill Endive Fennel Garden Cress Kale Kohlrabi Lettuce (any type) Mint Mizuna Mustard greens Orach (French spinach) Parsley Peas Radish greens Spinach Sunflower Tatsoi Watercress One reason people love these little greens is that they’re so versatile. You can use them as a garnish, toss them into salads, add them to smoothies, stir them into “zoodles” or other pasta substitutes (they go great with all the pasta swaps here), sprinkle them inside lettuce wraps, mix them into scrambled eggs, use them in sushi, or just nibble on a handful. The possibilities are endless. Do these greens deserve their superfood status? The word on these veggies is that they pack a ton of nutrition into a tiny package. But is that really true?  In a word—yes! And that’s especially true for microgreens. In one study, researchers found that microgreens contain levels of nutrients 4 to 40 times higher than the levels in adult greens. (Wow.)  Another study detected a total of 164 polyphenols—powerful plant micronutrients—in microgreens from the Brassica family. (Popular Brassica microgreens and baby greens include cabbage, mizuna, and mustard.) Want still more awesomeness? Different microgreens contain different nutrients, so you get an extra boost of nutrition when you mix-and-match them. For instance, red cabbage, garnet amaranth, and green daikon radish microgreens boast the most vitamin C, vitamin K, and vitamin E. Cilantro microgreens, on the other hand are the richest in lutein and beta-carotene. As for baby greens, as a general rule, they have fewer nutrients than microgreens but significantly more than mature greens.  For example, research shows that 3 ounces of arugula microgreens supply up to 61 percent of your daily need for vitamin C, while the same amount of baby arugula supplies 20 percent, and mature arugula supplies just over 7 percent. Try growing your own! Growing baby greens, of course, is just as easy as growing adult greens. Just plant seeds or seedings in your garden, and harvest your plants when they’re still small. And growing microgreens is a cinch as well. Here’s how to do it: Make sure your seeds are organic, certified to be pathogen-free, and labeled “for sprouting,” Use use sterile soil, and make sure all your growing equipment is sterile as well. (The easiest and cheapest way to make sure you have everything you need is to buy a microgreen growing kit.) If you make your own planter, make sure it has adequate drainage and a drainage pan to go under it. Presoak your seeds overnight if the instructions specify this. Soaking them in a mix of 1/3 cup hydrogen peroxide and 1-2/3 cups water will help to prevent the growth of mold or other pathogens. Drain the seeds carefully after soaking. Sprinkle your seeds over your soil and press down on them gently. Mist your seeds with water once or twice a day, being careful not to overwater them. You want them damp, not swimming! Cover the seeds with a clear top. If you use a kit, it will come with a top. Otherwise, you can use plastic wrap with holes poked in it. Place your sprouts in a sunny spot indoors, and be patient. It’ll take them a couple of weeks to be table-ready. To harvest your microgreens, wait until they develop their first set of “true” leaves and then snip them with sterilized scissors just above the soil. Wash the greens gently in a fine mesh strainer. Dry on paper towels and use right away. How easy—and fun— is that? So pop some baby greens in your garden, or start a little microgreen garden in your kitchen. Then add a sprinkle here and a sprinkle there, and you’ll load your cells with vitamins, minerals, and phytochemicals. It really is true… good things come in small packages! Keep thinking Big and living BOLD!

If you’re into good nutrition, I’m guessing that you’re already eating fruits like blueberries, grapefruit, kiwis, and pomegranates. Maybe you’re adding açaí and goji berries to your shakes, too. But have you checked out some of the really exotic fruits that are turning up these days in health food stores, ethnic markets, and restaurants? As it turns out, many of these fun fruits are both tasty AND packed with health benefits. Today, I’ll look at the nutritional power of eight superfruits that trendy diners are raving about—and then I’ll tell you which ones you can eat frequently, and which you should eat sparingly. Jackfruit. The jackfruit, which is the biggest fruit in the world, can weigh a colossal 100 pounds. However, the ones you’ll find at Asian markets or health food stores are much smaller—around ten to twenty pounds. The outside of a ripe jackfruit is greenish-yellowish-brown and bumpy. The flesh inside is yellow, and it tastes—as one aficionado puts it—"like a pineapple, a banana, and a pack of Juicy Fruit gum had a baby.” Cooked, however, it’s a whole different story; with the right spices and sauce, jackfruit actually makes a tasty substitute for pulled pork. Whether you eat jackfruit cooked or raw, it’s nutritional dynamite. It gives you a good dose of protein along with vitamin A, vitamin C, and several B vitamins. It’s also rich in potassium, magnesium, and iron, as well as lutein and zeaxanthin—nutrients that help keep your eyes healthy. In addition, it’s a very good source of fiber. By the way, don’t toss out the large seeds of the jackfruit, which you can boil and eat (they taste a little like potatoes). They’re rich in healthy “resistant” starch. If you’re new to jackfruit, here are two tips. First, when picking out a jackfruit, don’t confuse it with a durian—a similar-looking fruit that’s also good for you but has a horrific smell (described as “like a rotting corpse”) that turns most people off. And second, before cutting a jackfruit open, rub your knife and hands with coconut oil. The fruit is very “sappy,” and the oil will help keep the sap from sticking. Acerola cherries. These little cuties, which you can eat just like regular cherries, contain chemicals that strongly inhibit the formation of advanced glycation end products, or AGEs—compounds that rapidly age your face and body. In addition, they can help prevent high blood sugar levels after a meal. They’re also loaded with cancer-fighting antioxidants and supply you with potassium and B vitamins. What’s more, acerola cherries are richer in vitamin C than almost any other fruit. In addition to boosting your immune function, vitamin C is crucial for the synthesis of skin-smoothing collagen. Acerola cherries are too perishable to ship to stores, but you can find them at farmer’s markets or buy them in powdered or pureed form to add to smoothies. And if you live in a warm place like Texas or Florida, consider planting your own acerola cherry tree! Bitter melon. This Asian fruit sometimes turns up in baskets on Chopped, and for good reason, because it’s a bit challenging. Raw, it tastes… well, bitter. However, adding it to stir-fries tames its mouth-puckering flavor. If the melon itself is too much for you, look for bitter melon tea in Asian markets. While it’s definitely an acquired taste, bitter melon truly deserves its reputation as a superfruit because it contains chemicals that can reduce insulin resistance. (In fact, if you’re diabetic, you ‘ll want to introduce it to your diet carefully to make sure it doesn’t make you hypoglycemic.) In addition, bitter melon is a powerful protector against the AGEs I talked about earlier. Want still more? It also contains chemicals that help fight obesity. Pomelo. This big greenish-yellow fruit looks like a grapefruit on steroids, tipping the scales at up to four pounds. It’s actually an ancestor of the grapefruit (which is a cross between a pomelo and a sweet orange), and its scientific name is Citrus maxima because it’s the biggest citrus fruit on the planet. A pomelo has a sweeter, milder flavor than a grapefruit, so it’s a great choice if you find grapefruit a little too assertive for your taste buds. But be prepared: It takes a little work to eat a pomelo, because it has a much thicker rind than other citrus fruits. Like other citrus fruits, pomelos are rich in vitamin C and fiber. And like grapefruit, they contain fat-burning nootkatone—a remarkable waist-slimming nutrient that I love. Mangosteen. This purple, plum-sized fruit packs a big punch of nutrition, because its rind is rich in cancer-fighting phytonutrients called xanthones. Unfortunately, the rind tastes pretty nasty if you bite into it—but you can buy it in supplement form as mangosteen pericarp, and it’s added to some mangosteen juices (check the labels to see if the whole fruit is included—and remember to use fruit juices only in very small amounts). The fruit inside the mangosteen provides you with a good dose of fiber, vitamin C, and minerals, and it’s delicious; in fact, legend has it that Queen Victoria once offered a reward of 100 pounds sterling to anyone who could bring her a fresh mangosteen. Mangosteens are fun to eat; you just score the shell and twist its sides with your palms, and it pops right open to reveal the white flesh. Fans compare the taste of mangosteens to peaches, citrus, grapes, and apples. Dragon fruit. This gorgeous fruit—a beautiful red, with spiky leaf-like projections—is actually the fruit of a cactus. (You may also come across a yellow variety with a bumpy surface.) Underneath the dragon fruit’s exotic exterior, you’ll find sweet, mild white or red flesh studded with black seeds. Dragon fruit is rich in fiber, phytonutrients, vitamin C, carotene, B vitamins, iron, calcium, and phosphorus—and those tiny seeds are packed with healthy fatty acids, which constitute 50% of the content of the seeds.  Rambutan. I love this crazy golf-ball-sized fruit, which is bright red and covered all over with red-and-green spikes that make it look like it’s having a really bad hair day. Once you get past the rambutan’s wild hairdo, you’ll find a sweet white flesh that tastes a little like a lychee. It’s tasty raw, or you can incorporate it into curries or ice creams. While rambutan isn’t as rich in nutrients as many other fruits billed as superfruits, it’s a good source of fiber, magnesium, potassium, and calcium. Interestingly, scientists report that the hull of this fruit may have impressive cancer-fighting and weight-loss properties. Passion Fruit. This round fruit, typically purple or yellow (although there are hundreds of varieties), is fabulously good for you. It’s rich in fiber, antioxidants, vitamins A and C, B vitamins, iron, magnesium, phosphorus, potassium, and copper. In addition, passion fruit has a surprising property that makes it popular with many people at bedtime. No, it doesn’t make you more passionate! Instead, it actually can make you sleep more restfully. That’s because it contains phytochemicals called harmala alkaloids that have sedative and anti-anxiety effects. It’s not always easy to find these tasty fruits. If you can’t get them fresh, look for them in pureed form. Reminder: Keep carbs in mind All of these fruits are nutritious enough to deserve a spot on your menu. However, here’s a caution: All fruits have carbs, and some have lots of carbs. The more carbs a fruit has, the more cautious you need to be about keeping your serving sizes small. Here’s how these eight superfruits stack up on the carb scale: Bitter melon is very low in carbs, so you can eat it whenever you want. (And seriously, it’s not a fruit you’ll want to overdo—a little goes a very long way!) Pomelos, acerola cherries, and dragon fruit are fairly low in carbs compared to most fruits. Once you’re on a maintenance plan, you can enjoy them once or twice a day. Stick to half a pomelo, half a dragon fruit, or a small serving of acerola cherry puree or powder. Mangosteens and rambutans are pretty high on the carb scale—so they should be a rare (and very small) treat. Jackfruit and passion fruit are super-high in carbs. Save them for days when you really, really need some extra fuel—for instance, heavy workout days. Follow these guidelines, and you can enjoy all the taste and nutritional power of these trendy superfruits—and, at the same time, keep your blood sugar low and your waistline slim! Keep thinking Big and living BOLD!

Food is one of my all-time favorite topics. (Hey, when you’re a nutritionist AND an Italian girl with a big appetite, it comes with the territory!) In fact, I can talk about food for hours and hours. But I can also sum up the most important thing you need to know about food in just two words: Eat clean. If you follow this one rule, everything else will fall into place. You’ll lose weight. You’ll look younger. You’ll feel healthier. You’ll have beautiful skin, hair, and nails. And happily, you’ll eat better than you’ve ever eaten before. Put simply, clean eating means giving your body all the good stuff it needs and getting rid of all the junk that makes it sick and fat. I like to sum it up like this: “nutrients in, toxins out.” So how do you eat clean? Here are my eight simple rules. Don’t eat things you can’t pronounce. No, I’m not talking here about açai, chipotle, mirepoix, or bouillabaisse! Instead, I’m talking about food additives with names like butylated hydroxytoluene and azodicarbonamide. These are not foods, and your body isn’t designed to process them—so it reacts by becoming inflamed, sick, and fat. To avoid chemicals like these, get in the habit of reading labels. If a food’s label reads more like a chemistry experiment than a meal, put it back on the shelf. And that leads me to my next rule… Kiss the barcodes goodbye. Fresh food doesn’t come loaded with artificial colors, flavors, sweeteners, and emulsifiers—but canned, packaged, and frozen foods typically do. So when you have the choice, go with fresh over processed. For instance: Swap out frozen veggies in sauce (what’s in that weird sauce, anyway?) for fresh veggies seasoned with butter or bone broth. Make your own soups. It’s easy, and you won’t believe how much better they taste than soup from a can. They’re also way healthier than the canned stuff, which often is loaded with sodium, sugar, MSG, and other bad stuff. Whip up your own salad dressings. It takes just minutes, and you’ll avoid nasty ingredients (for instance, soybean oil and monosodium glutamate) that manufacturers often add. Make your own almond milk—check out my how-to here. That way, you won’t be loading your body with carrageenan, an additive that’s bad news for your gut. Bake your own sweet potato fries rather than getting them out of the freezer case. It’s fun, it’s simple, and you’ll avoid ingredients like disodium dihydrogen pyrophosphate (remember rule #1?). Make your own hamburger patties. Did you know that the ones you buy frozen in the store can contain weird things like textured soy protein, soy flour, and caramel color? Build your own, and you’ll guarantee that they’re the real deal. It’s true that making your food from scratch will take more effort than getting it out of a can or a box. But if you make batch cooking part of your healthy new lifestyle—more on that here—you’ll be surprised at how little time you actually need to spend in the kitchen. Don’t let so-called “health foods” con you. When you do need to stray into the barcode aisles, avoid products that are labeled as fat-free, low-fat, or low-calorie. Why? In general, manufacturers make products low in fat or calories by adding other ingredients you don’t want. For instance, low-fat yogurt is often packed with sugar or artificial sweeteners, while low-calorie dinners tend to be swimming in sodium. Also, think twice before loading up on dairy. Some people can handle it fine, but for other people, milk definitely doesn’t “do a body good.” Do a little detective work, and see if dairy causes you to bloat, makes your skin break out, or has other bad effects. If so, cut it out and get your calcium from other sources such as salmon and leafy green veggies. Oh, and P.S—give those soy Frankenfoods a pass. They’re heavily processed, they can put you at risk for autoimmune thyroid disease, and they’re not foods that your body is designed to process. Go organic when it counts. In an ideal world, you’d always choose organic fruits and veggies over non-organic produce. That’s because in addition to containing fewer toxins, they contain more antioxidants. However, you live in the real world, where money can be tight. This means that buying organic produce isn’t always an option, especially if you’re feeding a family. So—how can you choose clean fruits and veggies without breaking the bank? Luckily, an organization called the Environmental Working Group has the answer for you. Each year, they issue a report listing the cleanest non-organic fruits and vegetables as well as the dirtiest (most contaminated) ones. Using their list, you can tell when it’s safe to buy non-organic produce and when you should invest a few more pennies and head for the organic section. Here are the EWG’s lists for 2018: The Dirty Dozen (opt for organic if you can): Strawberries Spinach Nectarines Apples Grapes Peaches Cherries Pears Tomatoes Celery Potatoes Sweet Bell Peppers The Clean Fifteen (non-organic is safe): Avocados Sweet corn Pineapples Cabbages Onions Sweet Peas Papayas Asparagus Mangoes Eggplants Honeydews Kiwis Cantaloupes Cauliflower Broccoli Choose pastured if you can… but if not, trim the fat. Here’s another “ideal world vs. real world” issue. Yes, we’d all like our meat, poultry, and eggs to come from pastured animals. But the price tags for pastured proteins can be astronomical. What’s the answer? Buy pastured meat when your budget permits it, focusing on cheaper cuts such as chicken legs and ground beef. (Pastured eggs, which are only a few dollars more than regular eggs, are a good buy as well.) When you need to buy non-pastured meat, trim off the fat from beef and remove the skin from chicken. These are the areas where toxins accumulate. If you’d like still more tips on saving money on pastured meat, check out my post on eating healthy on a budget. Be savvy when it comes to seafood. Choosing seafood can be tricky. That’s because while it’s loaded with those wonderful omega-3 fatty acids, it can also be high in toxins. Luckily, the Environmental Working Group has once again come to the rescue. To make smart seafood selections, check out the EWG’s Consumer Guide to Healthy Picks and their handy Seafood Calculator. Break the sugar habit. You saw this one coming, right? And yes—I know it can be a big challenge to give up the sweets you love. But sugar is absolutely terrible for your body. It hurts your heart, it puts you at greater risk for cancer, and it even makes your face age faster. My advice for escaping the clutches of the Sugar Demon is to simply go cold turkey. You’ll be miserable for a few days, and then I’m betting that a surprising thing will happen: You’ll find that those sugary foods start to lose their grip on you. (In the meantime, sip on bone broth to quell your cravings.) While you’re at it, also cut way down on grains or eliminate them from your diet entirely. Grains turn directly into sugar in your body—two slices of whole wheat bread have as much sugar as a candy bar!—and you can get all the nutrients you need without eating them. Clean up your water. When we think about clean eating, we tend to think about food. But don’t forget water! You need lots and lots of it—and you need it to be clean. Unfortunately, the water you get from the faucet can contain everything from rocket fuel to Prozac to pesticides. So stop drinking the stuff straight out of the tap, and instead, invest in a water purifying system. When you make eating clean a lifestyle, you’ll be surprised at how easy it is. What’s more, you’ll be amazed at how good clean food tastes. And best of all, you’ll be delighted at how much better you start to feel—typically within weeks or even days. So go clean…and make your body slim, happy, and healthy again! Keep thinking Big and living BOLD!

Protein is an essential nutrient found in food. When you eat foods with protein, your gut breaks it down into tiny pieces. And these tiny pieces of protein are called amino acids. They’re essentially the smallest unit of protein. And the role of amino acids should not be underestimated! What are the key roles of amino acids? Amino acids are used to build new proteins. Essentially, your body reassembles them into larger molecules according to the code stored within your DNA. And many of these proteins then provide structure to your cells, tissues, organs, muscles, skin, and hair. Without them, you would simply be a blob. Seriously! But amino acids are also precursors to enzymes. This means without amino acids, no metabolic reactions would occur. And by metabolic reactions I’m talking about making energy and burning fat among many others. In addition, amino acids are precursors to neurotransmitters. So without amino acids, there’d be no chemical signals to regulate your appetite, mood, sleep, and heart rate to name a few. Further, proteins are necessary for the production of antibodies–vital components of your immune system. Amino acids can also have an anti-inflammatory effect as well as prevent oxidative stress, which leads to premature aging. I hope you get the point. Amino acids are one of the major components of human life. Without them, we wouldn’t exist. And we need a sufficient amount not only to survive, but to thrive. What amino acids must be in your diet? There are many amino acids. But generally about 19 to 22 that are commonly discussed. Some within this bunch are some that are considered to be “essential” amino acids. This means your body cannot make them and you must get the amino acids from food.  What are the “essential” amino acids? Lysine Leucine Valine Threonine Tryptophan Isoleucine Phenylalanine Methionine Histidine Your body can synthesize the remaining amino acids. However, some are often referred to as “conditionally essential.” Meaning that in some circumstances your body may not be able to make sufficient quantities. Especially when the body is stressed in one way or another, which is sadly all too common in our fast-paced world with our Standard American Diet (a.k.a. processed food diet). What are the conditionally essential amino acids?  Proline Glycine Glutamine Tyrosine Arginine Cysteine What are the non-essential amino acids? Serine Glutamic acid Asparagine Alanine Aspartic acid Sources of essential amino acids in food Proteins that your body breaks down into amino acids are found in both plant and animal foods. In general, animal foods are considered “complete” proteins because they contain all essential amino acids. Animal foods are the best sources of essential amino acids. And plant proteins are often referred to as “incomplete” because they are missing an essential amino acid or two. Plant proteins are found in nuts, seeds, legumes (beans and lentils), and whole grains (i.e., oats and quinoa).  Healthy sources of animal proteins include wild fish and pasture-raised meat and poultry. Bone broth and collagen protein powder are also two excellent sources of amino acids. Especially because the proteins are already broken down into smaller pieces, which makes it easier to digest. It’s also worth noting that bone broth and collagen powders are especially rich in glycine and proline–two of the conditionally essential amino acids. This is important for several reasons. First, most people eat mostly muscle meat, which is a low source of these conditionally essential amino acids. So supplementing your diet with bone broth and collagen protein is a great way to ensure you get a good variety of all the sources of amino acids your body needs. Second, glycine and proline are great for healing your gut. And third, because glycine and proline are the key building blocks of collagen, using them as a source of amino acids helps your body strengthen and build new collagen. This means healthier joints, firmer skin, and stronger hair and nails. Yes, please! Protein digestion as a source of amino acids There are many factors at play when it comes to digesting protein and successfully breaking it down into a source of amino acids for your body. And a lot rides on the health of your gut. This means if your gut is sick, it might be difficult for your body to fully digest protein and give your body the amino acids it needs. In this case, it’s best to eat proteins that are already partially broken down such as those found in slow cooked meats, bone broth, and collagen protein powders. Soups, stews, and smoothies with healthy proteins are also good choices to use as a source of amino acids. In addition, it’s always important to thoroughly chew your food. First, it’s easier for your body to digest smaller pieces of food than larger chunks. Second, the process of chewing gets your digestive juices flowing. This includes your stomach acid, which is absolutely necessary for protein digestion. Ironically, many people take antacids to reduce the production of stomach acid in an effort to treat heartburn and reflux. But in most cases, the problem isn’t high amounts of stomach acid. Usually, the level of stomach acid is too low. And in this state, foods can be difficult to digest. They then sit in your stomach too long and travel back up the pipe. This means taking antacids may be just adding fuel to the fire and could potentially lead to amino acid deficiencies. How to use supplements as a source of amino acids? There’s a lot of buzz about using supplements as a source of amino acids. Some argue that taking them before or after a workout helps build more muscle. This may be true, but this is not without risks. Plus, if you’re eating a whole foods diet (such as my 21-Day Bone Broth Diet or 10-Day Belly Slimdown), that should be the main source of amino acids your body needs. Especially because both of these plans focus on nutrient rich foods as well as help you heal your gut and lose weight simultaneously. In general, I don’t recommend using supplements as a source of individual amino acids. There may be a time and place for this, but if so, I believe it should be done with the help of a professional. Otherwise, you may cause more harm than good as well as waste a bunch of money. Why are amino acids so important? Amino acids are a slice of life. They’re necessary for almost every structure and function within your body. And eating healthy, clean sources of protein regularly should supply you with all the amino acids you need. But keep in mind your body also needs an abundance of other nutrients. Including many that work synergistically with amino acids. So don’t skimp on the colorful fruits and veggies and healthy fats. Keep it real and balanced! Keep thinking Big and living BOLD!

Some mushrooms are poisonous. Some are hallucinogenic. And some appear to offer some pretty amazing health benefits. Which explains why mushrooms have been getting quite a bit of attention these days. And as you would expect, many new products with mushrooms are popping up left and right. So today I’m going to share what we know about the health benefits of mushrooms from both an anecdotal and a scientific perspective. And without giving too much away, the research looks promising! What are mushrooms? Mushrooms are essentially the “fruit” of a fungus. However, instead of seeds, mushrooms create and spread spores to reproduce. These spores are microscopic and found under the “cap” of the mushroom. You know the part that looks like gills. Bioactive Compounds in Mushrooms You’re probably familiar with white, crimini, and portobello mushrooms. These are most commonly found in grocery stores. And while these mushrooms are delicious and nutritious, there are others that have been used for centuries in many cultures more for their healing or “medicinal” powers. And these benefits come from what science calls “bioactive compounds.” Bioactive compounds go beyond nutrition. They’re akin to the “active ingredients” in pharmaceutical drugs–except they’re made from nature. They’re what causes a physiological or cellular response in your body. And a little goes a long way, which is why they’re typically found in small concentrations. Some well-known bioactive compounds in mushrooms that you may have heard of include beta-glucans, terpenes, and phenols. And while it’s clear more research is needed, the benefits suggested by numerous animal and human studies thus far include the potential to:   Prevent and treat cancer Reduce inflammation Boost the immune system Protect the liver Regulate cholesterol levels Prevent and repair oxidative stress Protect the brain from degeneration Regulate blood sugar and prevent type 2 diabetes Prevent and treat viral and bacterial infections Popular Medicinal Mushrooms While there are many species of “medicinal” mushrooms, there are a handful that stand out from the bunch. These include: Reishi: Reishi mushrooms grow on hardwood trees throughout many warm parts of the world. They are most often consumed to help boost the immune system. However, many people also turn to them to help ease stress and improve their sleep. Turkey Tail: These mushrooms look just like their name–turkey tails–and grow throughout North America on fallen trees and wood stumps. Animal studies suggest that one of the key bioactive compounds in turkey tails is capable of preventing the growth and spread of cancerous tumors. Shiitake: Shiitakes are native to Asia, but they can easily grow in many places. And they’re commonly used in culinary dishes, unlike most other medicinal mushrooms. In addition to their popular immune boosting application, animal studies also suggest their phenolic compounds may help prevent the buildup of plaque in your arteries. Chaga: Chaga has been gaining popularity in more recent years. It grows wild in cooler regions throughout the world. It’s utilized for stimulating the immune system against pathogens and cancer. It’s also a good source of potent antioxidants that essentially slow down the aging process and help prevent disease. Cordyceps: Cordyceps has a long-standing reputation for boosting energy as well as libido. Plus, animal studies show promising results in the prevention and treatment of diabetes. Maitake: Maitake mushrooms are most often found growing in clusters surrounding oak trees. They have a mild flavor, which makes them suitable to cook with. However, maitakes stand out most for their anticancer effects. Lion’s Mane: Lion’s mane mushrooms grow on broad leaf trees in mild temperatures throughout the world. In addition to being used to support immune health, new research suggests the consumption of Lion’s Mane may help reduce anxiety and depression as well as promote healthy nerve cells. How to Consume Medicinal Mushrooms Most medicinal mushrooms can be purchased dried. Either whole, ground into a powder, or added to a variety of teas, coffees, or nutritional supplements. However, it’s important to recognize that the concentration and effectiveness of the bioactive compounds found in medicinal mushrooms and subsequent products depends on a variety of factors, including the species, the growth stage at time of harvest, the part of the mushroom harvested, and the method of preparation among many others. For instance, some bioactive compounds are found in the spores while others are found in the flesh of the fruiting body. Therefore, if you’re seeking a specific benefit, you need to read the fine print or work with a professional. The more delicate tasting mushrooms, such as shiitake and maitake, can simply be sauteed or added to soups or stir-fries. Dried mushrooms can also be added to soups. I personally love adding them when I’m making bone broth. And powders can be added to tea or coffee as well as smoothies. In addition, tinctures of medicinal mushrooms are available. Essentially, the bioactive compounds are extracted using a solvent. And in some cases the tinctures may be more potent than the mushroom itself. The Bottom Line Mushrooms are packed with naturally occurring compounds that are prized in many cultures for their ability to heal the body. And the research performed thus far has helped to substantiate these claims, although more human research is needed. So...if you’re generally in good health, I’m all for adding mushrooms to your daily diet to take advantage of their preventive nature. However, if you’re battling chronic disease and would like to explore medicinal mushrooms, I highly recommend working with a naturopath or functional medicine doctor. They will help you identify which species and products would be most beneficial. Keep thinking Big and living BOLD!

Your body is a complex machine. Elaborate systems have evolved to allow you to make energy, grow, fight infections, and reproduce among many other things. And none of this would be possible without the help of antioxidants. You see...your cells, tissues, and even DNA are constantly threatened by molecules known as free radicals. Because the toxins in our food, environment, water, beauty products, and household cleaners can cause them to form in your body. But also because free radicals are a natural byproduct of your metabolism and can even be created by stress. The problem is free radicals are very unstable molecules. Without getting too technical, their instability is the result of a missing negatively charged particle known as an electron. Thus, they’re scavenging throughout your body trying to replace their missing electron. And they do this by stealing electrons from healthy molecules. When this occurs, the healthy molecules are said to be “oxidized” and become new free radicals. Now, free radicals aren’t all bad. For instance, they’re a necessary component of your immune system to fight infections and heal from wounds and injuries. But these are designed to be temporary functions. However, it becomes dangerous when an excessive amount of free radicals build up in your body. Ultimately, the damage they cause leads to premature aging, inflammation, and disease. All of which can cause your skin to sag and your belly to get bigger. But don’t despair! This is where antioxidants come in. Essentially, antioxidants are molecules that donate electrons to free radicals before they are taken from you. However, when this happens, the antioxidant becomes a free radical. And it needs another antioxidant to donate one of its electrons before it causes harm. In addition to donating electrons, some antioxidants can also repair cellular damage, prevent free radicals from being formed from certain toxins, and even prevent cancerous cells from growing. Yes, please! SOURCES OF ANTIOXIDANTS You probably already know that many antioxidants come from food. First, we have powerful plant nutrients known as polyphenols. And within the broad category of polyphenols, we have flavonoids and carotenoids. The best sources of flavonoids that are especially effective when it comes to neutralizing free radicals include: Romaine lettuce Apples Pears Bananas Strawberries Blueberries Onions Sweet potatoes Almonds Peaches Tomatoes In terms of carotenoids, you’ll find them in large doses in: Sweet potatoes Carrots Leafy greens (i.e., spinach, kale, collards, chard) Winter squash Bok choy Romaine lettuce Bell peppers Cantelope It’s important to understand that these polyphenols don’t work alone. They need help from other nutrients, especially vitamins C and E, which are also potent antioxidants themselves. Some of the top vitamin C rich foods include: Bell peppers Broccoli Strawberries Pineapple Cantaloupe And some of the top vitamin E packed foods include: Sunflower seeds Almonds Spinach Asparagus Broccoli Kale Bell peppers Avocado Olives Two minerals that also act as powerful antioxidants include zinc and selenium. You’ll find zinc in: Oysters Grass-fed beef and lamb Spinach Asparagus Mushrooms Pumpkin seeds And great sources of selenium include: Wild shrimp Wild sardines Wild salmon Mushrooms Asparagus Pasture-raised poultry Brazil nuts You might also be surprised to learn that your body actually makes several antioxidants. One of the most potent antioxidants your body makes is known as glutathione. It is resides in every cell and its main job is to protect your cells from harm. It is so powerful, that it also boosts the effects of other antioxidants. But...in order for your body to make glutathione, guess what? It needs nutrients! Including certain flavonoids, vitamins C and E, and selenium. WHAT ABOUT ANTIOXIDANT SUPPLEMENTS? Because we know the vital role antioxidants play in our health and longevity, the antioxidant supplement business is booming. However, there is little scientific evidence demonstrating the benefits of taking large doses of isolated antioxidants. And this is why eating a whole foods diet with lots of variety is so important. Because foods from nature contain an abundance of nutrients (in the right proportions) that work together. And your body needs all of them. All of the time. If not for fighting free radicals, for something else. THE BOTTOM LINE… Your body needs antioxidants. No question about it. And, it needs a constant stream of them to fight free radicals as well as support each other. Get them from a variety whole foods, such as fruits, vegetables, healthy pasture-raised meats, wild fish, nuts, and seeds. And reduce your exposure to toxins that form free radicals inside your body. This means choosing organic whenever possible. Ditching processed junk food. Filtering your tap water. And taking a closer look at the ingredients in your beauty products as well as household cleaners. Keep thinking big and living BOLD!

Can you believe summer is almost here? Well, it is! And the warm weather brings about an abundance of delicious fruits and vegetables bursting with nutrients our bodies need to thrive. So...in this article, I’d like to highlight one of my all-time favorite summer fruits. Cucumber! And yes, I said fruit. Because technically, cucumbers are the fruit of the plant. They actually belong to the same family as winter squash and melons. However, most people refer to them as veggies. Either way, I’m obsessed with cucumbers. Because they are so good for you! They contribute to good health and keep you slim. Plus, they work miracles when it comes to your skin. What more could you ask for?!  Why are cucumbers good for you? Cucumbers keep you hydrated Your body is made up of approximately 60% water. And every cell in your body needs water to thrive, including your skin cells. Otherwise, they just shrivel up and die. When this happens, your body becomes sluggish. Which causes fatigue, weight gain, constipation, headaches, and much more. When it comes to your skin, dehydration causes fine lines and wrinkles to appear. Plus, your skin becomes dull, feels dry and tight, and is easily irritated. Ugh! This is why I always stress the importance of hydration. And because cucumbers are made up of approximately 95% water, eating them is a delicious way to keep your cells hydrated and your skin plump and juicy. Especially during warm summer months. Hydration is an important reason cucumbers are good for you and you should be eating them! Cucumbers are packed with antioxidants Cucumbers are good for you because they have the antioxidants necessary to protect your cells from free radicals. Some antioxidants can also repair cellular damage, prevent free radicals from being formed from certain toxins, and even prevent cancerous cells from growing. Essentially, antioxidants are the key to optimal health as well as slowing down the aging process–inside and out. And the antioxidants in cucumbers specifically have been linked to reducing inflammation, preventing cancer, and improving heart health. Yes, please! Are cucumbers anti-inflammatory? Inflammation is at the core of all modern diseases. So eating anti-inflammatory foods, such as cucumbers, is a must to stay healthy and slim. Plus, the anti-inflammatory nature of cucumbers (and water content) explains why they are so popular when it comes to your skin. And I’m talking about eating them as well as applying them topically. If you haven’t experienced it yourself, you’ve probably at least seen pictures of women with cucumber slices on their eyes. Well, we do this specifically to soothe and reduce puffy eyes. If you want to try this at home, be sure to chill your cucumber before applying. Because the cold further helps to reduce redness and swelling. Using cool cucumber slices also provides relief when used on sunburned skin. In addition, you can use a little fresh cucumber puree in your face mask for an added boost. Because cucumbers are a good source of vitamin C and caffeic acid, both of which help to fight and prevent the signs of aging as well as sun damage. Cucumbers are one of my favorite ways to reduce inflammation! What vitamins and minerals do cucumbers have? Cucumbers contain a variety of other vitamins and minerals that also promote optimal health and beautiful skin. Some of the them include: Cucumbers are packed with Vitamin K Vitamin K is essential for forming blood clots as well as strong bones Pantothenic acid is abundant in cucumbers A B-vitamin involved in producing energy as well as burning fat Cucumbers contain powerful amounts of biotin A B-vitamin that helps produce natural oils in your skin to keep it soft and moist Eat cucumbers for your daily dose of potassium An electrolyte that regulates blood pressure and maintains good kidney function Get your dose of magnesium with cucumbers A mineral necessary for over 300 vital functions in the body as well as youthful skin Silica’s healing powers are in cucumbers A mineral that helps build strong teeth, bones, nails, and hair Finally, cucumbers can help rid your belly of bloating. Thanks to a synergistic combination of caffeic acid, vitamin C, silica, and water. How to add cucumbers in my diet? By now I hope it’s clear why I love cucumbers so much. And I definitely recommend adding them to your daily diet for all the reasons I’ve discussed above. Now, it’s important to recognize that some nutrients are found in the skin while others are in the flesh. This means it’s important to consume both parts for maximum benefits. Some may not like the thick, and waxy texture of larger slicing cucumbers. However, they do have higher concentrations of certain nutrients found in the skin, such as silica, than smaller pickling cucumbers. Because pickling cucumbers are thin-skinned, which makes it easier to quick pickle or ferment. But honestly, you can’t go wrong either way. If you’re not a fan of thick skin, stick to smaller, thin-skinned cucumbers. However, if you thinly slice or dice larger cucumbers into small chunks, it may help with the texture. Here are some of my favorites ways to eat cucumbers: Add to fresh juices & green smoothies Slice and dip in salsa or guacamole Dice or puree and add to sauces and dips Chop and add to salads Dice or puree and serve in cold soups Fermented pickles Broth Loading Chilled Cucumber Soup Prep Time: 15 Min - Cook Time: 12 Min- Yield: 4-6 servings 1 cup water 4 medium cucumbers, peeled, seeded, and sliced 1/2 cup yellow onion 1 teaspoon Celtic or Pink Himalayan Sea Salt 1/2 teaspoon freshly ground black pepper 4 cups (1 quart) Chicken Bone Broth 1/2 teaspoon arrowroot powder, blended with one teaspoon of water 1 small bay leaf 1 cup unsweetened plain almond milk, not vanilla flavored 1 teaspoon minced fresh dill 1 teaspoon minced fresh Italian parsley 1 teaspoon minced fresh chives 1/2 teaspoon fresh lemon zest Bring water to a boil over medium-high heat. Add the cucumbers, onion, salt and pepper, and cover. Simmer for 5-7 minutes until vegetables are very soft. Puree using a food processor, blender or immersion blender until smooth. Bring bone broth to a simmer and add the arrowroot powder, bay leaf, and pureed cucumbers. Reduce heat to low and simmer for 5 minutes, stirring until soup thickens. Cool soup to room temperature and add the almond milk and fresh herbs. Refrigerate. Serve the soup very cold. NOTE: Use caution when pureeing soup in a blender or food processor. Work in small batches and cover the top of the sealed blender or processor with a kitchen towel to avoid getting burned. Keep thinking big and living BOLD!

One of the first things I ask my new patients to do is to kiss dairy foods goodbye. That’s because I’ve learned over the years that most people have problems with dairy and don’t even know it. When they cut it out of their diets, they typically come back a few months later and tell me, “My skin finally cleared up,” or “I’m not bloated anymore,” or “Yay—my nose finally quit running!” Clearly, going dairy-free is a smart move for the majority of people. However, I know that it can be hard. First of all, dairy foods contain neuroactive peptides that are actually a little addictive. And second, many people truly love the taste of cheese. You can solve the first problem—a dairy addiction—simply by waiting it out. It’s like cutting out sugar: tough at first, but easier as you go along. But what about the second problem? What if you’re a true cheese lover, and you really, REALLY miss the stuff? In that case, I have a solution for you: it’s nutritional yeast, and it has all the cheesy goodness you’re craving. Today, I’ll tell you a little about this interesting food and how to use it. What is nutritional yeast? Nutritional yeast (sometimes called “nooch”) is an inactivated yeast grown on sugar cane or beet molasses. It’s similar to regular yeast, but it doesn’t have any leavening power. It comes in flakes, granules, or powder form. What are the health benefits of nutritional yeast? Nutritional yeast is loaded with high-quality protein, containing nine essential amino acids. It’s also naturally rich in many vitamins (especially B vitamins) and minerals, and is usually fortified with vitamin B12. Nutritional yeast is an excellent source of chromium, a nutrient that can help lower blood sugar levels in people with diabetes. (If you’re taking medications for diabetes, use nutritional yeast cautiously until you determine how potent its effects on your blood sugar are.) One study published in the British Journal of Nutrition in 2013 found that nutritional yeast can boost post-exercise immunity in athletes. In this study, athletes who ate ¾ of a teaspoon of a type of fiber found in nutritional yeast had higher levels of circulating monocytes (white blood cells that help protect against infection) following exhaustive exercise. (Extreme exercise normally causes the numbers of these cells to drop rather than rise.) In addition, marathon runners who ate the fiber were sick only half as often in the weeks following a race as those taking a placebo. Are there any drawbacks to using nutritional yeast? Nutritional yeast can’t cause an overgrowth of yeast in the gut because it’s inactivated and can’t reproduce. As a result, it won’t lead to problems if you have an issue with yeast infections. However, if you’re sensitive or allergic to other types of yeast, exposure to nutritional yeast may cause symptoms. Also, if you have Crohn’s disease or ulcerative colitis, it’s possible that nutritional yeast may trigger flareups. Don’t eat nutritional yeast if you’re on an MAO inhibitor drug. The yeast is rich in tyramine, which can interact with this category of drugs and cause a dangerous increase in blood pressure. Nutritional yeast also contains a significant amount of glutamic acid (glutamate), an amino acid that’s plentiful in plant and animal proteins. This has led many people who are sensitive to the synthetic food additive monosodium glutamate (MSG) to avoid it. However, unlike the glutamic acid in MSG, the glutamic acid in nutritional yeast is bound to other amino acids or proteins so your body can excrete any excess. However, if you are very sensitive to foods containing glutamate, you should probably avoid nutritional yeast. How can you add nutritional yeast to your diet? Nutritional yeast has a nutty, cheesy flavor that’s similar to Parmesan cheese, and you can use it in dozens of different ways. Here are some tips for adding this fun food to your diet. Stir it into soups. Try it on popcorn. Put it in mashed cauliflower or mashed potatoes. Add it to smoothies. Sprinkle it on salads. Use it to replace the cheese in pesto. Toss it on roasted kale chips. Use it anywhere you’d use Parmesan cheese. Because nutritional yeast has a strong taste, it may take a little getting used to. But start sprinkling it here and there, and I think you’ll become a big fan. It’ll give you all the cheesy goodness you desire, without the bloat, bad skin, and runny nose you definitely don’t want! Keep thinking big and living BOLD!

When you need a quick snack, there’s nothing more convenient than a handful of almonds, pistachios, pumpkin seeds, or sunflower seeds—no mess, no fuss. And who doesn’t love nuts and seeds in salads, smoothies, and desserts? What’s more, nuts and seeds are a super-concentrated form of nutrition. After all, they contain all of the nutrients that Mother Nature needs to grow an entire plant! That’s a lot of power squeezed into a tiny package. However, no food is perfect, and that includes nuts and seeds. So today, I’ll tell you why nuts are good for most people but not for everyone—and why the key to getting the most benefit from these little babies is to eat them the right way. (One quick note: When I talk about nuts here, I’m referring to tree nuts—walnuts, almonds, and so on—but not peanuts, which are legumes. That’s a topic for a different post someday.) Why are nuts good for you? Because they’re so rich in nutrients, it’s no surprise that nuts and seeds have some powerful health benefits. Here’s a sampling of the research showing the good things these little powerhouses can do for you: Nuts are good for you because they can help you stay slim. One large study showed that people who regularly eat nuts have a lower body mass index, a smaller waist circumference, and a lower weight than those who avoid them. Another study found that eating chia seeds can promote weight loss in people who are overweight or obese and have diabetes. They can help you ward off diabetes. Research reveals that nuts can play a role in reversing metabolic syndrome—the first step on the road to diabetes—while pumpkin seeds can help to control your blood sugar. The best reason nuts are good for you is because they may help you avoid cancer. In particular, research suggests that tree nuts can help protect against colorectal cancer. Nuts are good for you, they can lower your blood pressure. Research shows that both tree nuts and flax seeds can help you fight hypertension. Nuts are good for you because they are heart healthy! According to a large meta-study, eating tree nuts can improve your cholesterol and triglycerides, lowering your risk for heart disease. They may help you live longer - that’s why nuts are good for you. One study in the New England Journal of Medicine analyzed data from more than 70,000 women and 40,000 men and concluded that “the frequency of nut consumption was inversely associated with total and cause-specific mortality, independently of other predictors of death.” Those are some pretty impressive findings, and they may make you want to wolf down a ton of nuts or seeds right away. But before you go too crazy, I have a few cautions for you. What are the downsides to eating nuts? While they’re a very healthy food for most people, nuts and seeds do have some drawbacks—and these may make them a bad choice for you. The first issue with nuts and seeds is that they contain two substances that can potentially cause problems for you if you eat these foods in large quantities or you have autoimmune issues or gut problems: Lectins in nuts should be avoided. These are low-level toxins that plants use to ward off pests. The biggest sources of lectins include grains, legumes, and dairy, but nuts and seeds can give you a significant dose of them as well. Lectins can bind with the lining of the small intestine, potentially causing damage leading to a “leaky gut.” Should you consume phytic acid? This substance binds to minerals, keeping your intestine from absorbing them. In addition, it inhibits several digestive enzymes needed to break down starch and proteins. (On the upside, phytic acid may actually help to fight cancer, making it a bad guy/good guy.) The allergens in nuts are high. Another thing to know is that nuts are one of the world’s most allergenic foods. While people with severe nut allergies experience unmistakable or even fatal symptoms, you may not connect the dots if your symptoms are milder.  Are nuts anti-inflammatory? Also, nuts (other than a few types, like macadamia nuts) are high in omega-6 fatty acids, which are inflammatory, and lower in anti-inflammatory omega-3s.However, nuts are loaded with other nutrients that appear to balance this out, making them anti-inflammatory overall.    Should I add nuts to my diet? - h2 Nuts are easy to overdo. In fact, when a dieter’s weight loss starts to slow and I look for clues as to why it’s happening, the most common culprit turns out to be nuts. As with most healthy foods, the trick with nuts and seeds is to eat them wisely. To get all their benefits without suffering any bad effects, here are some good general rules: Eat nuts and seeds in moderation. Nuts are good for you because one closed handful a day will give you lots of nutrients without overloading you with anti-nutrients or calories. Listen to your body. Nuts are good for you but if you develop digestive problems after eating nuts or seeds, or you experience symptoms like a runny nose, itchy eyes, or a stuffy chest, that may be a big clue that your body can’t handle them well. Repeat your nut or seed challenge, and see if you get the same results. If so, it’s a good idea to give some or all of these foods a pass. If you have an autoimmune condition, nuts may not be good for you and you probably should limit nuts and seeds or remove them from your diet entirely. Consider soaking or sprouting. Soaking nuts or seeds overnight in salty water will remove most of the phytic acid. (You can dry them out the next day in an oven set to the lowest possible temperature.) You can also sprout nuts and seeds, which reduces their lectin content, increases the availability of their nutrients, and makes them easier to digest. Don’t go too crazy over nut flours. It’s fun to bake with these flours, but do this occasionally—not frequently. If you buy nuts in bulk, freeze them to keep them from losing nutrients and going rancid. If possible, buy organic nuts and seeds. What are the best nuts to eat? And here’s another tip: Rotate your nuts and seeds. While nuts and seeds are all rich in nutrients, they’re rich in different nutrients. For instance: Brazil nuts and sunflower seeds are rich in selenium, which does everything from reducing your cancer risk to fighting viruses. Flax seeds contain lignans that help protect against breast and prostate cancer. Pumpkin seeds provide a good dose of zinc, a mineral your immune system needs to function optimally. Pecans have lots of manganese (crucial for bone health) and copper (needed for healthy bones and tissues). Walnuts contain a good supply of heart-healthy alpha linoleic acid, and they have more antioxidants than any other nut. Pecans and hazelnuts, too, are loaded with antioxidants. Chia seeds and flax seeds are very rich in omega-3 fatty acids. Pistachios are rich in l-arginine, a precursor to nitric oxide—and nitric oxide, in turn, helps prevent cardiovascular disease. Almonds provide lots of magnesium, which helps prevent sudden heart attacks. Macadamia nuts are rich in the same healthy fatty acids found in olive oil.  So don’t just stick with one or two types of these healthy little foods. The more different types of nuts and seeds you incorporate into your diet, the more healing nutrients you’ll feed your cells. Just remember that like any good thing, nuts are good for you in moderation—so keep that closed-handful-per-day rule firmly in mind! Keep Thinking Big and Living Bold!

I love coconut in all of its forms, but seriously… I’ve hardly ever met a more confusing food! Sure, we all know what a coconut is, and odds are you’ve cracked one open and eaten the white meat inside. Coconut chips aren’t really a mystery, either; they’re just shaved, baked strips of coconut. But beyond that point, it starts to get murky. What’s the difference between canned and refrigerated coconut milk? Between coconut milk and coconut cream? Between cream of coconut and creamed coconut? If all this has you baffled, I understand—and I’m here to help. Here’s a quick look at the different forms of coconut you’ll come across at the grocery store or health food store. Coconut milk in a can. Canned coconut milk starts out as the flesh of the coconut. It’s finely grated, steeped in hot water, and finally squeezed through cheesecloth to reach its final form. It has much the same consistency as cow’s milk, and It’s great in soups, smoothies, shakes, and curries. It also makes a terrific coffee creamer. When recipes call for coconut milk and don’t specify which type, go with the canned version. Also, whether a recipe calls for full-fat or low-fat coconut milk, always reach for full-fat; it tastes better, and it’s better for you. Canned coconut milk typically separates in the can, creating a thick layer of cream on top and a thinner layer of milk on the bottom. That’s why it’s a good idea to shake the can vigorously before you open it. By the way, full-fat canned coconut milk is a “yes” fat on either of my diets; count one-third to one-half of a can as a serving of fat. Refrigerated coconut milk. This is a thin liquid that contains very little fat. You can’t substitute it for canned coconut milk, but it’s a nice swap for milk in a smoothie. If you buy refrigerated coconut milk, make sure it’s free of added sugars and carrageenan, an additive that’s highly inflammatory. You don’t need to count refrigerated coconut milk as a fat on your diet. Coconut cream in a can. Coconut cream is much like canned coconut milk, but it’s thicker and contains less water.  You can substitute it for dairy cream or half-and-half in many recipes—but if you’re doing one of my diets, stick to coconut milk until you’re done. If you’re shopping for coconut cream, be sure you don’t buy cream of coconut instead. This is coconut cream mixed with lots of sugar—the coconut version of condensed milk. Coconut water. This is a clear liquid drained from young green coconuts. It’s rich in potassium and lower in sugar than sodas and some fruit juices, but it’s still carby and it lacks the healthy fats of other coconut products. This is one coconut product to use sparingly. Creamed coconut. Creamed coconut is ground, dehydrated coconut meat that’s compressed into a block. It’s rich, creamy, and a little sweet, and it’s one of my favorite new foods. Creamed coconut is different from coconut oil (see below). It’s also different from coconut milk or coconut cream, because it’s solid—but you can actually turn creamed coconut into coconut milk or coconut cream just by mixing it with water, so it’s very versatile. Coconut oil. This is oil pressed from the coconut. It’s great for cooking and baking, and it’s rich in medium chain triglycerides (MCTs) that stimulate your metabolism so you burn fat faster. You can buy virgin or refined coconut oil. The virgin version has more nutrients, while the refined version has no coconut taste or aroma. Whew—does it all make sense now? I hope so… and I hope that you’ll make coconut a regular part of your diet, because it’s a superfood that smooths your skin, nourishes your cells, and helps you lose weight. To help you get started, here’s an easy, delicious recipe from my new book, The 10-Day Belly Slimdown. ROASTED RED BELL PEPPER SOUP   Prep Time: 15 Minutes • Cook Time: 25 Minutes • Makes 4 to 6 Servings 2 tablespoons coconut oil 2 garlic cloves 1 small onion, diced 4 cups chicken bone broth ½ cup full-fat coconut milk 2 cups jarred roasted red peppers, pureed in a blender or food processor 3 cups roughly chopped chard or baby spinach ½ cup fresh basil leaves, roughly chopped 1 teaspoon Celtic or pink Himalayan salt ½ teaspoon freshly ground black pepper In a large stockpot, heat the oil over medium-high heat. Add the garlic and onion and reduce the heat to medium-low. Cook, stirring, for 6 to 8 minutes, until softened. Increase the heat to medium-high and add the broth, coconut milk, and pureed peppers. When the mixture begins to boil, reduce the heat to medium-low and simmer for 15 to 20 minutes. Add the chard or spinach, basil, salt, and pepper and simmer for another 3 to 5 minutes. Serve warm. Enjoy!   READ MORE ABOUT NUTRITION >  Have a History of Gallstones? Then Say Yes to Dietary Fats! — Why healthy fats matter with gallstone history. >  Mindful Treats are Okay Once in a While — Enjoy occasional indulgences mindfully. >  6 Foods To Avoid For a Healthier You — Surprising foods that might sabotage your goals.  

Protein is an essential macronutrient. This means we need it in relatively large quantities (grams as opposed to micrograms) and we must obtain it from food. In this article, I’m going to dive in and explain why we need protein. And I’m also going to discuss how much protein you should be eating as well as the best sources. What is Protein? Proteins are large molecules found in humans and animals as well as plants. They are made up of chains of small molecules known as amino acids. When you consume large protein molecules, stomach acid along with digestive enzymes in your gut break them down into smaller chains (peptides) and eventually into individual amino acids–assuming everything is working properly. The digested proteins are then utilized by your gut bacteria and also absorbed through the lining of your small intestine into your bloodstream. From there the amino acids are shuttled throughout the body to create new proteins. You probably already know the amino acids are used to build and strengthen your muscles. But, that’s certainly not all! Proteins are what allow you to move. Proteins provide structural support within your cells. Proteins are responsible for transporting molecules within the cell as well as throughout the body. Proteins act as messengers, such as certain hormones, and send important signals to other cells and tissues. Proteins act as antibodies, which are a big part of your immune system. Essentially, they’re responsible for attacking and neutralizing foreign invaders. Proteins act as enzymes, which are the catalysts for the thousands of biochemical reactions that take place within your cells. This includes energy production. So as you can see, proteins play a HUGE role in your body. Without them, things would start to go downhill. And as I mentioned earlier, consuming dietary protein is the only way for your body to make the proteins it needs. Thus, a lack of protein in your diet can lead to numerous problems, including loss of muscle, fatigue, stunted growth, and weakened immunity among MANY other things. How much protein to eat for weight loss? As I just mentioned, consuming adequate amount of protein is necessary to build new muscle. And the more muscle you have, the more fat you’ll burn. Because muscle tissue is very active and requires more energy than less active tissues, such as your skin. However, when you’re losing weight by creating an energy deficit and moving your body more, you also have the potential to burn muscle tissue. Which is not good! Thus, eating enough protein, especially during weight loss, is essential to maintaining your lean muscle mass. Three other very important ways in which eating protein can support your weight loss efforts, include: Protein requires more energy to digest than carbohydrates and fat. This is known as the thermic effect of food (TEF). This means you’ll burn more calories (15 - 20% more) by eating a serving (4 oz) of chicken versus a helping of pasta. Protein doesn’t cause sharp spikes in your blood sugar and insulin. And maintaining optimal levels of blood sugar and insulin is an important component of weight loss, weight management, and type 2 diabetes prevention. Protein is satisfying and keeps you feeling full long after your meal. Thus, you’re less likely to overeat or snack between meals. Several studies have actually shown that when dietary protein levels are increased, fewer calories are consumed. In this study, participants quickly experienced an increase in fullness and a decrease in calorie intake after their protein intake was raised by 15% of their current diet. For the first part of the study, participants were required to eat their entire provided meals. Their protein intake was set at 30% of total calories. All participants maintained their weight during this phase of the study. Next, the study group was presented with the same meals, but they were told to only eat until they were full. And guess what? They ended up naturally eating over 400 calories less per day without being restricted. That’s huge! By the end of the study, there was a mean weight loss of approximately 10 lbs. And over 8 lbs of this loss was from fat specifically. Again, all from just increasing their protein intake by 15%. And this isn’t the only study of it’s kind. In this study, a higher protein diet led to an increase in fullness during the day. It also reduced late-night cravings as well as helped keep the participants’ minds off of food. And this was despite how many meals the participants ate per day. Another ding against the 6 meal a day myth! So hopefully now it’s clear, that when it comes to weight loss, protein is your friend. Recommended amount of daily protein for weight loss? The goal is to eat enough protein to build muscle, prevent muscle loss, and ensure your body has enough left over to perform all the other functions mentioned above. And how much that is varies from person to person. And it really depends on several factors, including your activity level, health goals, and age. However, in general, 90 grams to 120 grams of protein per day will cover most people. Or 30% of your total daily intake. Here are some reference points: 4 oz chicken breast = 35 grams of protein 4 oz salmon fillet = 23 grams of protein 1 cup of beef bone broth = 10 grams of protein Now, there’s debate about how much protein your body can absorb and utilize at once. However, this really only applies to body building. Studies have found that the muscle boosting effects of consuming protein after a workout maxes out at about 30 grams. This means a protein shake with 50 grams isn’t doing anything more for your muscles than a 30 gram shake. But, whatever isn’t used for building muscle can be used for all the other functions discussed earlier. Excess can also be converted into glucose and used to make energy in a process known as gluconeogenesis. However, on the flip side, if your body doesn’t quickly burn the glucose created, it can then be converted into fat. Because, unfortunately, it doesn’t get converted back into protein. Thus, I recommend spacing out your protein in even proportions the best you can. To keep your metabolism running high, to keep your blood sugar balanced, and to keep you full and satisfied. How does protein help your health? How protein helps with gut health?  The health of your gut plays such an important role in how well your body is able to digest and absorb nutrients. When it comes to protein, your body needs an adequate supply of stomach acid as well as several other digestive enzymes and a healthy population of gut bacteria to effectively and efficiently break proteins down into amino acids. Otherwise, protein remains undigested in the gut. This can cause digestive distress and damage to the lining of your digestive tract. When this happens, large particles of protein can “leak” your bloodstream, which then triggers inflammation. This is one of the reasons why I love bone broth and hydrolyzed collagen so much. They are both great sources of highly digestible and easily absorbable protein. But they’re also a great source of glycine and proline (amino acids) that help repair the lining of your digestive tract. Slowing down to eat and thoroughly chewing your food can also go a long way. Chewing not only breaks the protein down into smaller pieces, but it also acts a signal to get your digestive juices flowing. How does protein affect aging? As you age, the ability for your body to process protein naturally declines. In addition, without proper nutrition and movement, your body naturally begins to lose skeletal muscle. This is known as sarcopenia. And it’s one of the leading causes of immobility among seniors. Thus, as you age, your protein needs may increase. Is there such a thing as too much protein? Yes, protein is essential. Yes, we need to eat adequate amount of protein. But, we also need room for lots of colorful veggies and healthy fats in our diet. So it’s essential not to crowd out these other important food groups by eating too much protein. While going over occasionally is not harmful, eating too much protein can become a problem for those with poor kidney function. Or, when you eat WAY too much protein on a regular basis. You see, protein digestion creates nitrogen waste products, which must be filtered out of the blood by your kidneys. Thus, when you eat a lot more protein than your body needs, it can put unhealthy levels of stress on your kidneys. In addition, your body requires water to digest protein. Which means eating too much protein without increasing your intake of fluids could lead to dehydration. And with dehydration comes a whole host of other problems. Protein quality matters for weight loss. Eating meat from unhealthy, factory-farmed animals is not doing your body any good. These meats are inflammatory and could possibly contain growth hormones, antibiotics, and other harmful additives. Thus, it’s important to eat meat from healthy, pasture-raised animals. Meaning animals free to roam outdoors with lots of space and fed a natural diet free from pesticides. This is true for fish as well. You’ll get the biggest bang for your buck with wild cold-water fish, such as Alaskan salmon. In Conclusion, how does protein help weight loss? I’ve covered quite a bit of information this is article. So let me summarize the key points: Protein is an essential macronutrient that we must obtain from food. Eating adequate amounts is important to maintain good health as well as lose weight. How much protein your body needs depends on several factors, including your activity level, health goals, and age. The best sources of protein come from healthy, pasture-raised animals and wild fish. So please be sure to include high quality sources of protein in your diet. But there’s no need to overdo it. Three to four ounces of chicken, steak, or fish is typically all you need at any given time. And your meals should most often include a combination of protein, fruits and veggies, and healthy fats for optimal health and a slim waistline. Keep Thinking Big and Living Bold!  

Picture this: It’s late afternoon at work, you’re running on fumes, and you need to finish an urgent project. What do you do? If you’re like millions of people, you reach for an energy drink. But here’s the deal: While that drink will give you a brief boost of energy, you’ll pay a high price for it (and I’m not just talking about how expensive the most popular energy drinks are). Today, I’ll tell you about the dark side of energy drinks—and then I’ll share ten energy boosters that are far safer and just as effective. The dangers of energy drinks Energy drinks mask your fatigue by loading you with huge doses of caffeine. Many also contain taurine, which amplifies the effects of the caffeine. That’s why these drinks frequently cause anxiety, “jitters,” and insomnia. In addition, most energy drinks contain large amounts of either sugar or artificial sweeteners. The sugar-sweetened ones spike your blood glucose, raising your insulin levels and packing on belly fat, while the artificially-sweetened ones wreak havoc on your gut bugs. Even worse, when the effects of an energy drink wear off, you’ll crash—and that can tempt you to reach for a second drink or even a third one.  Overdosing on energy drinks can raise your blood pressure, lead to cardiac arrhythmia, or in rare cases even cause cardiac arrest. More than 20,000 people wind up in the emergency room annually due to the side effects of these drinks. The solution: safe, natural pick-me-ups So what are you supposed to do when you’re ready to keel over but you need to keep running? Simple: Reach for a natural energy fix that will rev you up AND do your body good! Here are 10 of my favorites: Fat bombs. A small dose of healthy fat is one of the best energy boosters in the world, and fat bombs are a handy source of this fat. These are small, low-carb, high-fat snacks that carry a big nutritional punch, and it only takes minutes to whip up a batch; here’s one of my favorite recipes. (No time to make a batch of fat bombs? Then snack on a few pieces of avocado, some unsweetened coconut chips, a closed handful of nuts, or some olives, which will give you the same little blast of energy from healthy fat.) Jerky. Often, people run out of steam because they’re low on protein. If your breakfasts or lunches tend to be short on protein, nibble on a little beef or turkey jerky when the afternoon blahs strike. Look for jerky that’s made from pastured meat and contains no artificial ingredients. Bone broth. Bone broth is rich in amino acids that boost your energy and packed with minerals that brighten your mood.  And it’s low in calories and has almost no carbs, so it’s a sin-free snack you can have any time. Collagen coffee. While energy drinks load you with too much caffeine, a cup of coffee has just enough to give you a boost without making you jittery. Add a dose of collagen to give your body some energizing amino acids. Matcha. This superfood, made from the ground leaves of green tea, energizes you and calms you at the same time. You can make matcha powder into a tea, add it to a smoothie, or even use it in fat bombs. Water. Often when we think we’re tired or hungry, we’re actually thirsty. (It’s called signal confusion.) So rather than reaching for that energy drink, have a tall, cool glass of water. Walking. I know that when you’re tired, the last thing you want to do is get out of your chair! But once you get started, you’ll rev up your circulation and immediately start to feel perkier. For an even bigger boost, climb some stairs. Yoga. If you’re home, do a few simple yoga poses—especially poses like downward dog, which will increase the circulation to your brain. Nature. Your body isn’t genetically engineered to spend all day in an office under artificial light—so if you can, schedule a quick outdoor walk each afternoon. Research shows that exposure to sunlight and greenery can improve both your mood and your job performance. Sleep. Okay, you can’t do this one on the job! But getting enough sleep before your day starts will help you stay alert later on. So set a regular bedtime for yourself, turn off your devices an hour before you turn in, and aim for at least seven or eight hours of sleep per night. If the afternoon slump is a big problem for you, try these strategies and see what happens. My guess is that you’ll be able to kiss those energy drinks goodbye—and your body (as well as your budget) will be healthier as a result! Keep thinking big and living BOLD!

A slimming starch? Yes!  It’s no secret that cutting down on starchy foods like potatoes and pasta is a big key to slimming your waistline. However, once you reach your goal weight, there’s a type of starch that may actually help you keep that belly fat off. It’s called resistant starch, and today I’ll tell you why it’s one of the hottest new food trends—but read on before jumping on the resistant starch bandwagon, because I have a few cautions as well. What is resistant starch—and why is it good for you? Resistant starch is a type of starch that resists being digested in your small intestine. (That explains its name.) Instead, it’s fermented in your large intestine. There are four types of resistant starch, but only three of them occur naturally. They’re type 1 (found in grains, seeds, and legumes), type 2 (found in green bananas, green plantains, and raw potatoes), and type 3 (created in certain starchy foods when you cook and then chill them). If you eat a typical diet, you’re already getting some resistant starch—but many experts recommend eating more. What are the benefits of resistant starches? Because it doesn’t break down and get turned into sugar in the small intestine, resistant starch doesn’t hike your blood sugar and insulin levels like non-resistant starch do. In fact, research shows that resistant starch improves insulin sensitivity, helping you to lose weight and protecting against diabetes. The fermentation process that breaks down resistant starch in your lower intestine creates beneficial molecules including butyrate—a short-chain fatty acid that lowers your inflammation, helps you burn more fat, and fights cancer. Resistant starch acts as “fertilizer” for your gut bugs, fostering a healthy microbiome. Because it’s high in fiber, resistant starch fills you up so you’re less likely to overeat. Resistant starch can improve your cholesterol and triglyceride levels. What are the best starch resistant foods? Once you've reached your goal weight, there are easy ways to increase your intake of resistant starch. Beans and seeds (and grains, if they’re a part of your diet—see my post here) contain a significant level of resistant starch when you cook them in the normal way. A green banana tossed into a shake or a handful of green plantain chips will also give you a good dose of this starch. However, to get the benefits of resistant starch from foods like potatoes and rice, you need to cook them and then chill them—preferably for at least 24 hours. Cooking causes the starch to swell and absorb water, while chilling it causes it to crystallize into a form that resists the digestive process. The easiest way to use chilled potatoes or rice is in salads—for instance, a classic potato salad made with avocado mayo, or rice tossed with veggies and an olive oil dressing. By the way, beans develop even more resistant starch when they’re cooled, so don’t just eat them hot—also toss them into cold salads.  What are the cautions of adding resistant starches to your diet? If you’ve been diagnosed with small intestinal bacterial overgrowth (SIBO), resistant starch could worsen the condition. Be sure you heal your gut before adding this starch to your diet. Also limit resistant starch if you have irritable bowel syndrome because it could aggravate your symptoms. Go slowly. Overloading your gut with resistant starch can cause gas and bloating. Get your resistant starch from whole foods, not potato starch. Resistant starch appears to be more beneficial when it’s combined with other soluble and insoluble fibers, and there’s some evidence that resistant starch eaten in isolated form can actually be bad for you. And, as always, listen to the wisdom of your own body. As I always say, every person—and every body—is unique, and what works for someone else might not work for you. So keeping my cautions in mind, try adding a little extra resistant starch to your diet and keep close track of your results. Here’s a recipe from my Bone Broth Cookbook to get you started—enjoy! Resistant starch recipe TOSTONES WITH GARLIC AND LIME Prep Time: 5 Minutes • Cook Time: 15 Minutes • Yield: 4 Servings Tostones are twice-fried plantains. They’re crunchy on the outside and tender on the inside, and the garlic and lime in this recipe give them extra flavor. ¼ cup olive oil 2 green plantains, peeled and cut into 1-inch-thick slices 2 cloves garlic, smashed ¼ teaspoon Celtic or pink Himalayan salt Lime wedges, for serving In a large skillet, heat 2 tablespoons of the oil over medium-high heat. Add the plantains and cook until they begin to brown, turning once, about 5 minutes. Remove from the heat and transfer to a cutting board. Use the flat bottom of a mug, a can of beans, or a small skillet to press and flatten the plantain slices. Add the remaining 2 tablespoons of oil and garlic to the skillet and heat over medium-high heat. Return the plantains to the skillet and cook, turning once, until they are crisped and brown, about 5 minutes. Sprinkle with salt and serve with lime wedges. Keep thinking big and living BOLD!

I love to indulge in a glass of red wine when I’m dining out at a restaurant. I’m also a big fan of bone-broth cocktails. And there’s nothing I like more after a long week than settling down on Friday night with a good book and a shot of potato vodka with soda water and lime. What’s more, I know that alcohol actually has some health benefits. In moderation, it’s good for your heart, may reduce your odds of having a stroke, and may even lower your risk of developing Type 2 diabetes. That’s why, unlike some health authorities, I’m not going to tell you to give up your date-night glass of Chardonnay or your shot of tequila on girls’ night out. If you want to have an occasional drink, I say go for it (as long as you’re not dieting). But… (You knew there was a “but” coming, right?) When I say “occasional,” that’s exactly what I mean. While a small amount of alcohol may do you more good than harm, going even a little overboard can add pounds to your waistline. That’s one big reason why you should limit your alcohol intake—or you should avoid alcohol altogether if you find that one drink always leads to another. If you need a little extra motivation, here’s a look at just some of the ways in which over-indulging in alcohol (or having any at all when you’re dieting) is bad news for your belly. It stops fat-burning. Alcohol contains a significant number of calories, and your body will use those calories before it uses the calories from food. As a result, that glass of wine you have with dinner will temporarily put a total halt to your fat-burning. How badly does alcohol impair your fat-burning ability? In one study, researchers gave eight men two drinks of vodka and unsweetened lemonade 30 minutes apart, and measured their fat metabolism before and after they drank the vodka. The result: During the two hours after drinking the vodka, the men’s whole-body lipid oxidation (a measure of how much fat they burned) dropped by 73%. Ouch. It inflames your body. In small doses, alcohol actually has some anti-inflammatory properties. For instance, red wine contains inflammation-fighting resveratrol, and whisky is rich in the antioxidant ellagic acid. However, when you over-indulge, it’s a whole different story—and it’s a story with a bad ending. Excess alcohol messes with your gut bacteria, damages your gut lining, and leads to increased gut permeability—a “leaky gut” that lets toxins escape into your system, causing chronic, body-wide inflammation. Chronic inflammation, in turn, packs pounds on you—especially on your belly. It wrecks your liver. Alcohol is pure poison for your liver—and when your liver can’t work well, it can’t help you metabolize food efficiently. In addition, it can’t do a good job of removing the toxins that are big culprits when it comes to belly fat. (For more on why you want to take good care of your liver, see my post here.) It ruins your sleep. Drinking alcohol before bedtime messes with your sleep cycle, reducing your REM sleep—the restorative sleep your brain needs after a long day. When you’re tired and groggy, you’re likely to overeat the next day. It makes you MORE stressed. Frequently, people turn to alcohol to relieve their stress. However, research shows that self-medicating your stress with alcohol can actually make your stress worse and prolong the time it takes you to recover from a stressful event. And that, again, leads to overeating. And last, but not least… It makes you do dumb stuff. Have a single drink, and you’ll still be in control of your impulses. But add another drink or two, and you won’t just do or say embarrassing stuff… you’ll also be tempted to blow your diet. What’s the right answer for you? If you enjoy an occasional glass of wine or shot of tequila and you’re happy to stop after one drink, have a ball. You’re in control, and alcohol can be a fun and healthy part of your lifestyle. (Just skip it if you’re doing my 10-Day Belly Slimdown or Bone Broth Diet, because we don’t want anything to interfere with your fat-burning.) However, if you’re drinking every day—or one drink nearly always turns into two, three, or even more—then alcohol is hurting your health AND putting pounds on your belly. If that’s the case, your best strategy is to cut out alcohol entirely. (If you can’t do this on your own, get help.) There’s a good chance you’re using alcohol to reduce stress, and there are far healthier ways to do this—for instance, by exercising, meditating, or hanging out with non-drinking friends. In short, if you want to be slim and healthy, you have two good choices when it comes to drinking: control it, or quit it. Either way, you—and not alcohol—will be “calling the shots”! Keep thinking big and living BOLD!

As a nutritionist, I’m always keeping an eye out for superfoods that provide a big punch of slimming, healing power. And one of my new favorites is actually one of the oldest foods on the planet: matcha. Matcha is a highly concentrated, ground green tea that provides you with far more phytonutrients than regular green tea because you consume the entire leaf, rather than just drinking the water it steeps in. Think of matcha as super-tea—or, as some aficionados call it, “green tea on steroids.” Here’s why adding a regular dose of it to your diet is a smart idea. Five big benefits of matcha Matcha has potent weight-loss, mood-enhancing, antioxidant, and antimicrobial properties. Here are just some of the things it can do for you: It can boost the fat-burning benefits of exercise. Women burned more fat during a brisk 30-minute walk when they drank matcha green tea beforehand. It can rev up your brain power, while it calms you down. The L-theanine and caffeine in matcha tea can improve attention and memory, and even help you relax—so you get the alertness of coffee, without the jitters. It can help fight cancer. Matcha is rich in chemicals called catechins that can reduce your risk of breast cancer, colorectal cancer, and bladder cancer. It can help prevent diabetes. Research shows that green tea, from which matcha is made, can lower your fasting glucose and your A1c level (a long-term measure of blood glucose). It can keep your teeth healthy. Green tea inhibits the growth of certain bacteria that cause cavities and periodontal disease. I do have a few cautions, however. First, matcha contains quite a bit of caffeine (about half as much as coffee), so it’s possible to get a caffeine overload from it. Matcha can also block the absorption of iron, which is a problem if you’re at risk for anemia. In addition, green tea leaves contain small but significant amounts of lead. That’s why I recommend limiting yourself to one serving of matcha per day. What to look for when you buy matcha Matcha is hugely popular these days, so you have lots of brands to choose from—but not all of these brands are equal. To make sure you’re getting the nutritional power you want, follow these guidelines: Read the labels so you know you’re buying pure matcha powder—not a powder that also contains sugar or other additives. Avoid cheap brands, because they may be highly adulterated. Also, look for a bright green matcha powder, not one that’s dull. Buy the right grade for your purposes. “Ceremonial grade” matcha has the most delicate flavor and is best for drinking, but “culinary grade” matcha is fine for baking.   Go organic and non-GMO if you can. How to use matcha The simplest way to use matcha is to make it into a tea. To do this, sift about one-and-a-half teaspoons of matcha into a dry bowl that you’ve pre-warmed. (The amount of matcha you use will vary based on the type you select, so read the package directions.) Briskly whisk about half a cup of hot but not boiling water into the matcha until you have a frothy tea. This works best with a bamboo whisk. While matcha tea is a great pick-me-up, it’s just one of the fun and healthy ways to use this versatile superfood. You can also add matcha to smoothies, blend it into coconut-milk ice cream, use it in baked goods, or make delicious collagen shakes with it. Here’s one of my favorite recipes from my new book, The 10-Day Belly Slimdown: COCONUT MATCHA SHAKE Prep Time: 3 Minutes | Yield: 1 Serving   1 cup water, unsweetened carrageenan-free almond milk, or unsweetened coconut milk (not canned) 1 teaspoon matcha powder (powdered green tea) 1 scoop Vanilla Collagen Shake™ or vanilla beef protein (15 to 25 grams protein) 2 handfuls of leafy greens (watercress, kale, spinach, Swiss chard, etc.) 1/ 3 to 1/ 2 (14-ounce) can full-fat coconut milk Ice (optional; add to blender or pour shake over ice) Monk fruit sweetener or stevia for additional sweetness (optional) Pour the liquids into a blender, then add all the other ingredients. Blend until smooth and serve. Keep thinking big and living BOLD!

On either one of my diets—the 10-Day Belly Slimdown or the Bone Broth Diet—you’re going to nuke those extra pounds. If you’re like most people, you’ll do it incredibly fast, and those belly pounds in particular will vanish before your eyes. However, one thing I know after more than two decades of guiding diets is that every person—and every body—is unique. And that’s totally okay! It just means that you need to understand and respect your own body, and that’s what I want to talk about today. First, I want to look at how your body shape will influence how fast you lose weight and where you lose it. After that, I’ll share five ways to troubleshoot your diet if you aren’t getting the same results as everyone else. Identifying your body type Picture yourself and your two best friends. Odds are, you’re not the same size and shape—and that means that even if you all do the same diet, you’ll get different results. Here’s a look at how your body type can affect your weight loss: Are you an “apple”? If so, you carry most of your weight around your belly, while your butt, hips, and thighs are slimmer by comparison. This means that you have lots of dangerous visceral fat, but here’s the good news: visceral fat is very active metabolically, so you’ll probably lose weight faster than your friends with other body types. (There’s a silver lining to every cloud, right?) Are you a “pear”? In this case, you carry more fat on your butt, hips, and thighs than on your belly. This means that you’re at lower risk for health problems such as heart disease and diabetes—but it also means that your extra pounds may be a little slower to come off. Are you an “hourglass”? If your body is a classic hourglass shape, you’ll tend to lose weight evenly all over your body—not just on your belly. This means that in addition to slimming your waist, you’ll lose excess pounds on your arms, butt, thighs, hips, chest, and legs. Are you a “pencil”? If you’re slender everywhere else but you’re still battling a big belly, there’s a good chance you have a “cortisol tire” due to stress. This stress is unbalancing your hormones, and you’ll need to take control over it (more on this shortly) if you want those pounds to fall off fast. Are you an “upside-down pear”—also known as an “inverted triangle”? If this is the case, expect to lose some excess weight on the upper half of your body—not just on your belly. Knowing what to expect based on your body type, rather than comparing yourself to your friends, will help you to accurately predict the results of your diet. But other factors—not just your shape and size—can play a role as well, and you may need to address them to achieve maximum success. Here are five tricks to try if you’re not losing weight as quickly as your diet buddies are. Trouble-shooting your diet Nearly everyone loses weight like crazy on my 10-Day Belly Slimdown, especially once the “carb flu” phase is over. However, if you’re one of the few people who struggle—losing only a few pounds, or possibly none at all—I know it can be frustrating. My advice? Hang in there. Again, the trick is to understand and respect your own body. If the pounds aren’t falling off as fast you’d like, here are five strategies that can jump-start your weight loss: Focus on reducing your stress. Chronic stress can throw a monkey wrench into your metabolism, altering your hormones in ways that lead you to put on belly fat. (That’s especially true if you’re a “pencil” shape—see above.) The solution: Stop putting everyone else’s needs first, and make sure your schedule includes a little “you” time. Meditate, do yoga, journal, read a good book, or do anything that helps you unwind. Get more sleep. Research shows that when you short yourself on sleep, your fat cells get “metabolically groggy.” This, in turn, can bring your fat-burning to a standstill. To avoid this problem, try to get at least seven or eight hours of sleep each night. Get your hormones checked. If your sex hormones or thyroid hormones are totally wonky, even the best diet won’t take off your extra pounds. Get your hormones tested, and if the results indicate that they’re out of balance, talk with your doctor about bio-identical hormones. Perimenopause can start as early as your 30s, so don’t let a doctor tell you that you’re “too young” for sex hormones to be slowing your weight loss. Do HIIT workouts. I know it can be a challenge to exercise when you’re intermittent fasting, but try to set aside at least a few minutes each day to do high-intensity interval training, or HIIT. This means alternating easy exercise (for instance, slow walking or cycling) with a few seconds where you go all-out. HIIT elevates your levels of catecholamines, which drive the release of abdominal fat. Stick very closely to the diet. Even little cheats—for instance, having a glass of wine at dinner, eating a snack outside of your eating window, or fudging on your portion sizes—can slow or halt your weight loss. The more closely you follow the plan, the better your results will be. Above all, stay strong. If you don’t lose all the weight you want to lose on my 10-Day Belly Slimdown, switch to my Bone Broth Diet and give it more time. Drew, one of my biggest success stories, didn’t lose any weight at all for three weeks—and then he started dropping the pounds like mad, going from nearly 500 pounds to his ideal weight. So stick with it. Try my five strategies, be patient, and let your body do its thing. It may take a little extra time, but the magic will happen! Keep thinking big and living BOLD!

A recent study published in the Journal of Epidemiology concluded that approximately 7.8 million premature deaths every year may have been prevented if 8 to 10 servings of fruits and vegetables were consumed daily. This doesn’t surprise me. Because fruits and vegetables provide a wealth of vitamins, minerals, phytonutrients, and fiber our bodies need to function optimally as well as prevent disease and death. However, according to the CDC, less than 20% of Americans are consuming 4 servings (the mainstream recommendation) of fruits and vegetables a day. So...what does this mean for you? Adding more vegetables to your diet is always a good idea. Essentially, they should occupy most of your plate at every meal and snack. And below are several tips to show you how... Eat more salads. In fact, one a day if you can. Because a salad is essentially a big bowl of vegetables and a great way to get at least 3 to 4 servings in one meal. For example, a cup of leafy greens is considered one serving. And salads typically consist of 2 cups of leafy greens. So that’s 2 servings right there! And then each ½ cup of non-leafy veggies (carrots, cucumber, broccoli, etc.) is another serving. And most salads typically contain at least 1 cup of additional non-leafy veggies. If you need a little inspiration, check out all of my salad recipes here. Stock up on soup. I love making a big batch of soup or stew loaded with veggies on my meal prep day. Just like salads, a big bowl of soup can offer 3 to 4 servings of vegetables. And my Winter Weight Loss Soup and Beyond Botox Soup are sure to please! Double the veggies in your recipe. This works especially well with soups, salads, and casseroles. Replace traditional pasta noodles with vegetable noodles. This includes spiralized zucchini, a.k.a. zoodles. But other veggies work too, such as sweet potatoes and parsnips. And this Spaghetti Squash and Meatballs recipe is a favorite in my house. Use cauliflower to make pizza crust. Cauliflower has proven to be a very versatile vegetable. And there are tons of great recipes for cauliflower pizza crust out there. Just don’t forget to add veggie toppings for a double dose! Always add a handful or two of leafy greens. Even if the recipe doesn’t call for it. I personally love adding kale to my soups, chard to my eggs, and spinach to my shakes and smoothies. Meal plan and shop according to your plan. This will ensure you have enough veggies on hand for each meal and snack. Prep fruits and veggies ahead of time. Not just for your meals, but for smoothies and snacks as well. Spending time once a week to clean, cut, and dice will ensure you have fruits and veggies ready to go when you need them. Which means you’ll be more likely to eat them. Stock up on frozen vegetables. Frozen veggies can be a lifesaver when you’re short on time or things didn’t go as planned. You can use them to whip up a stir-fry–in one pan no less. Dip your veggies in veggies. For example, make a batch of spinach and artichoke dip and serve it with carrot and celery sticks. Also, two common favorites, guacamole and salsa, are made up of mostly fruits and vegetables. Don’t forget about sea vegetables. Also known as seaweed, sea vegetables are highly concentrated sources of health promoting nutrients. Consider adding wakame to soups, using nori sheets as wraps, and mixing kelp granules in with your other seasonings. Spice things up. Herbs and spices may not be vegetables per se, but they’re still plants. And like seaweed, they’re concentrated sources of anti-inflammatory and antioxidant phytonutrients. Which means a little goes a long way. So add herbs and spices to your veggies as well as your salads, soups, and even smoothies. Also, use them in dressings, sauces, and dips. Add berries to shakes and smoothies. Along with a handful of greens, I love adding berries (fresh or frozen) to my shakes for a nutritional boost. And this Blue and Green Shake recipe is packed with collagen as well as 3 servings of fruits and vegetables. Eat fruit for dessert. Once you’ve moved to 80/20 (a.k.a SLIM Belly Forever), consider dipping fruit in melted dark chocolate or my Chocolate Almond Dip for dessert.. It’s healthy, easy, and so delicious! You now know how to add more veggies to your diet. But what if you just don’t like the taste of vegetables? Well, I think it’s all in the preparation. Many people think that eating healthy means depriving yourself of rich, flavorful food. But this is far from the truth. You won’t find me eating steamed broccoli, which frankly, I find to be quite bland. Instead, I roast my broccoli with olive oil and a dash of sea salt to really bring out the flavor. So if you’re not enjoying your veggies, consider the tips below to spice things up: Roast or saute your veggies with grass-fed butter, ghee, olive oil, or coconut oil instead of steaming them. These are all healthy fats that add flavor as well as benefits of their own, such as helping your body absorb fat-soluble vitamins. Don’t be afraid of a little unrefined sea salt. You’d be surprised what a little sea salt can do. Sprinkle with your favorite spices or seasonings. For example, curry seasoning pairs very well with most vegetables. Or check out my Sweet Potato Salad recipe that’s loaded with aromatic spices. Dip your fruits and veggies. This is a trick that many parents use to get their picky eaters to eat more fruits and vegetables. And it works for adults too. However, not all dips are created equal. Which is why I recommend making your own. Perhaps on your prep day. There are literally thousands of recipes available on the web that you can throw together in minutes. To get you started, check out my recipe for tapenade. I love serving it with cucumber and radish slices. My BLT Dip is also always a crowd pleaser and goes great with carrot and celery sticks. Don’t eat salad without dressing. The truth is, the dressing makes the salad. And when the right oils (i.e., olive or avocado) are used, they’re just as healthy as the vegetables. Plus, as mentioned above, fats are necessary to absorb fat-soluble vitamins. However, since most commercial salad dressings are made with refined and inflammatory “vegetable” oils, making your own is your best bet. And all of my salad recipes include a mouth-watering dressing. To Sum it Up... Eating more veggies is a great way to improve your health as well as shrink your waistline. And there are many ways to make this happen and make it more enjoyable. But, please don’t obsess. There will be days when you don’t eat 8 servings (or even 4 servings) of fruits and vegetables. And that’s ok! Stressing about it will always cause more harm than good. Simply start with one tip above and go from there. Because every little step can make a big difference. Keep thinking big and living BOLD!

Doing either of my diets when you’re at home is super-simple. Whip up a shake, toss a SLIM Plate together in minutes, and sip on yummy bone broth any time you want. How easy is that? However, things can get a little trickier if you need to eat out at a restaurant during your diet. In this case, it takes some savvy to enjoy your evening out without sabotaging your weight-loss efforts. Luckily, when it comes to this topic, I have a ton of experience. I spend half my life on the road, and that means I eat a lot of restaurant meals. Today, I’ll tell you what I order when I dine out—and I’ll also share three big secrets for planning ahead for success. Smart options to choose at different restaurants I’ve learned that it’s possible to eat well at just about any style of restaurant (fast-food joints excepted) without sending your diet off the rails. Here are some of my best secrets for dining out without putting on pounds. At Mexican restaurants: Order steak, chicken, or shrimp fajitas without the tortillas. Carne asada is a great choice, too. Get lots of salsa, ask for extra guacamole on the side, and order a big salad. At Greek or Middle Eastern restaurants: Go for kebabs, seafood, roast lamb or lamb chops, or gyro meat (if it doesn’t have fillers). Round out your meal with a big salad (without feta) drizzled with vinegar-and-oil or tahini dressing. At steak houses: Choose steak (a no-brainer!), a bunless burger, roast chicken, or seafood. Ask the waiter to substitute a second non-starchy vegetable for the potato, and add a big side salad. At Italian restaurants: Opt for mussels, shrimp, fish, or chicken—unbreaded, sautéed in butter or olive oil, and served without sauce. Alternately, see if the restaurant offers a salad that includes grilled chicken, seafood, or meat. At farm-to-table restaurants: These are awesome because they offer loads of fresh veggies and they’re happy to meet the needs of discerning customers. Simply cut out any starchy sides and ask the waiter to substitute a second non-starchy vegetable. Also, ask for your food to be cooked in butter or olive oil, not vegetable oil. At Japanese restaurants: A stir-fry served without noodles or rice is a good choice here. Also, see if the chef can make you sushi rolls without the rice. Steamed fish with vegetables is another excellent option that most restaurants are happy to offer. At Chinese restaurants: Okay, this one is tricky. At many better restaurants, however, you can get the chef to steam chicken or shrimp with veggies for you. (It’s a good idea to call ahead and see if the chef can do this.) By the way, watch out for the egg drop and sweet-and-sour soups; they look like healthy choices, but they frequently contain corn starch or sugar. At breakfast: Good choices include fried or poached eggs, nitrate-free bacon or sausage (if it’s available), avocados, and grapefruit or berries. Scrambled eggs and veggie-loaded omelets are terrific, too; just ask the chef to leave out any milk or cheese. Three more tips for diet-friendly dining Making the right meal choices at a restaurant is easy, and it’s even simpler if you do some prior planning. When I know I’ll be eating out, I take three steps ahead of time: I go online. Nearly all restaurants now offer online menus. By glancing at the menu, I can tell if the restaurant has diet-friendly options or menu items I can tweak a little to make them work for me. I call ahead. This way, I can find out if a restaurant is willing to be flexible—for instance, if they can sauté my fish in butter rather than frying it. I have a little appetizer before I go. If I’m not starving when I get to a restaurant, it’s easier for me to avoid temptation. My favorite trick is to sip on a mug of bone broth or have a cup of collagen coffee before I leave for the restaurant. A few bites of avocado, some unsweetened coconut chips, or a closed handful of olives can also take the edge off. When you combine my menu suggestions with a little bit of prep work, you’ll take all the pressure out of dining out. Rather than panicking when the waiter hands you a menu, you’ll be confident that you’re making the right choices and sticking to your plan. What’s more, you’ll know that you can eat well, rather than starving. So if you need to eat out while you’re doing one of my diets, relax… you’ve got this nailed! Keep thinking big and living BOLD!

Grains! Such a debated topic in the nutrition world. Well, if you’re confused about whether or not to include grains in your diet, here’s what years of experience as well as science have taught me. Grains can inflame your gut. And this can lead to systemic inflammation–the root cause of most modern diseases. Including obesity, type 2 diabetes, and even cancer. Therefore, if you’re gut is inflamed, I recommend avoiding grains at all costs until it’s fully healed. And how do you know if your gut is inflamed? If you’re struggling to lose weight, have chronic digestive distress, or suffer from any other chronic conditions, most likely your gut could use a break from grains. Grains are easy to overdo. Especially refined grains, such as bread, pasta, crackers, and other goods made with white flour. These foods have little to no nutrients. Thus, while you might feel full for a second, your hunger quickly comes back. This can be a big problem when you’re trying to lose weight. First, you’re likely to consume more calories than you need. And second, refined grains are high in simple carbohydrates, which can negatively impact your blood sugar and insulin levels. Now you may be reading this and thinking - what about whole grains? Well, whole grains are better than refined grains. But what you must understand is that most products advertised as whole grain, are usually combined with refined grains. And they’re also heavily processed and probably contain a bunch of other junk that’s not doing you any favors. However, if your gut is healthy, eating whole grains may be an option for you. But sprouting them first is the best way to go. What is Sprouting? Whole, intact grains are actually tiny seeds. Thus, the sprouting process essentially germinates the seeds. The goal is to make them easier to digest as well as increase their nutritional value. You see, most grains didn’t evolve to be fully digested. This explains why they have a hard shell and contain “anti-nutrients,” such as phytic acid that messes with your body’s ability to absorb minerals. Other compounds such as saponins and lectins are two key culprits when it comes to gut irritation and inflammation. And enzyme inhibitors can prevent your digestive enzymes from successfully digesting your food, which can then lead to indigestion, gas, and bloating. Sprouting grains involves soaking the “seeds” in water overnight. Then draining and rinsing them several times a day for 3–4 days. This process softens the shell (a.k.a. hull) and reduces the concentration of anti-nutrients. Signalling to the seed that it’s time to sprout. You can eat these sprouts raw by adding them to salads, for example. They can also be cooked. In addition, the sprouts can be dried and ground to make flour. From there, you can make sprouted bread, etc. Sprouted Grain Nutrition Once grains are sprouted, the bioavailability of their nutrients increases. Essentially, your body is able to absorb and use the nutrients more efficiently. This includes B-vitamins as well as minerals, such as iron and zinc. Plus, the grains are less irritating to your gut because the threats I’ve discussed above have been neutralized. To Grain or Not to Grain? The bottom line is this...if your gut needs healing, avoid the grains. If your gut is healthy, grains can be a nutritious part of your diet. Moderation is important though. Grains shouldn’t replace all the colorful fruits and vegetables occupying your plate. Plus, eating sprouted whole grains is the best way to go. This will ensure your body actually gets the nutrients grains have to offer. And, you’ll have a better shot at maintaining a healthy gut. I should also mention that everyone is different–genetically, biochemically, environmentally, etc. This means that while grains may work for your bestie, they may not work for you. Thus, it’s always important to listen to your body. If you feel distress after eating grains, it’s your body’s way of telling you something isn’t quite right. So don’t ignore the signals and adjust accordingly. Keep thinking big and living BOLD!