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If you’re like me, you have a cabinet in your kitchen stocked with colorful herbs and spices. But, let me ask you...do you use them often? If so, great! If not, I strongly encourage you to reconsider. Because herbs and spices are fragrant and flavorful. They satisfy your senses as well as your appetite. They’re also jammed packed with powerful phytonutrients that reduce inflammation, fight free radical damage, improve digestion, balance blood sugar, and the list goes on and on. And while I recommend using a wide variety of herbs and spices to maximize your benefits, there’s one that stands out among the rest. And that’s turmeric. What is turmeric? Turmeric is a rhizome (a stem that grows horizontally underground) that is closely related to ginger. It even looks a little like ginger, except it’s a bit smaller and has an orange hue as opposed to yellow. Most likely you can find fresh turmeric in the same vicinity as ginger in the produce section. Or, you can find it dried and ground in the spice aisle. Turmeric has long been used as a culinary spice around the world. Native to Southern Asia, it’s commonly found in Asian, Indian, and Pakistani cuisines. It offers a distinct aroma and flavor as well as a beautiful golden color to the dishes it’s added to. But the allure doesn’t stop there. Turmeric has been used by ancient Chinese and Ayurvedic medicine for centuries. What conditions can turmeric be used to treat? Congestion Liver disease Allergies Menstrual irregularities Anorexia Bacterial and viral infections Injuries Digestive discomfort Asthma This history and recent science positions turmeric as one of the most potent herbs on the planet when it comes to our health and well-being. Turmeric as an antioxidant and anti-inflammatory superhero Curcumin is the key active compound within turmeric as well as the most widely studied. It’s what gives turmeric its flavor and color as well as its exceptional antioxidant and anti-inflammatory powers. Antioxidants are necessary to fight oxidative stress caused by free radicals. And in today’s modern world, we’re constantly being bombarded due to chronic stress and lack of sleep as well as all the chemicals in our food, personal care products, and environment. Now, many plants we eat are packed with antioxidants. But, what makes turmeric so unique is that it can also boost your body’s own antioxidant mechanisms. Thus, when you eat turmeric, free radicals don’t stand a chance.   You might also be surprised to learn that turmeric has been shown to be as effective at reducing inflammation as ibuprofen as well as the prescription drug Voltaren (a nonsteroidal anti-inflammatory). And the best part is turmeric isn’t known to cause any serious side effects (while most anti-inflammatory medications are). This is all important because oxidative stress and inflammation are often at the root of most modern diseases. They also contribute heavily to the dreaded signs of aging, such as wrinkly skin and painful joints. Thus, it makes sense that turmeric has been positively associated with many conditions, including: Heart disease Arthritis Type 2 diabetes Alzheimer’s disease Cancer Irritable bowel syndrome Crohn's disease Ulcerative colitis But wait, there’s more benefits of turmeric in your diet! If you like grilling meats, you’ll love turmeric even more. Because it’s one of a handful of spices that prevents the formation of cancerous compounds (a.k.a. heterocyclic amines) that form when meat is charred. Thus, adding turmeric to your spice rubs or marinades is always a good idea. In addition, this study has shown that turmeric enhances the absorption of beta-carotene from the veggies it’s prepared with. How to Get More Turmeric in Your Daily Diet The evidence is solid. We can all benefit from turmeric on a daily basis. And there are many delicious ways to add it to your diet. Consider the following: Add a small knob of fresh turmeric to your smoothie or homemade veggie juice Make “golden milk” - a turmeric tea with coconut or almond milk and other warming spices (perfect for winter months) Add a teaspoon of ground turmeric to your other spice mixes, such as taco or fajita seasonings Sprinkle your veggies with a little turmeric or curry powder (especially beta-carotene rich veggies, such as carrots, sweet potato, winter squash, kale, and spinach) Add a curry dish to your weekly repertoire And note that your body’s ability to absorb and utilize turmeric’s active compounds is vastly improved when it’s paired with black pepper and/or fat. The Bottom Line of Turmeric Turmeric is an amazing spice that not only offers a wonderful aroma and flavor, but it also fights (and wins) against pesky free radicals and inflammation without any side effects. Thus, it’s a no brainer in my book. So what are you waiting for? Add turmeric to the top of your grocery list today! Keep thinking Big and living BOLD!

When we think about being healthy, we tend to focus on our BMI, our weight, and how our clothes fit. All too often, we forget that our emotional and spiritual health matter, too. When patients come to me for help with medical problems, I typically dig a little deeper—and usually, after just a couple of questions, their stories come pouring out. Often, they’re overwhelmed, overburdened, or under-supported, and that makes it harder for them to get and stay slender. Why? Because we aren’t just our physical bodies; we’re also spiritual beings. Our physical, mental, and emotional health are deeply intertwined, and we need to address all three to be truly healthy. When people first hear about my SLIM products or my SLIM mindset, they don’t fully understand what I’m talking about. They don’t realize that SLIM stands for something deeper than just being skinny. Sure, it feels great to be slender and to look ageless. But you know what feels even better? Achieving all that and being emotionally and spiritually healthy, too—and that’s what I want to talk about today. What is the SLIM Mindset? SLIM is an acronym that stands for four crucial elements of a healthy life. I firmly believe that in order for you to achieve optimum health, you need to feel: S - Safe L - Loved I - Important M - Motivated If you’re struggling to lose weight or get healthy, it’s vital to develop a SLIM mindset. Here’s how to do it. SAFE When my patients have strong support from their loved ones, I know the sky’s the limit when it comes to their success. That’s because in a safe, supportive environment, it’s possible to grow and change and become the best YOU that you can be. Conversely, if you’re in an unsafe relationship with someone who treats you badly, fails to share your values, or sabotages your goals, you feel anxious and afraid—and that makes change difficult or even impossible. I’ve worked with dozens of patients who couldn’t lose the weight until they finally left a toxic relationship or learned how to say “no.” So if you’re in a safe, secure relationship, work on making it even stronger, because it will make you stronger. But if you’re in a bad relationship, get counseling or get out. You need and deserve better. And here’s another important piece of advice: Just as you expect others to create a safe environment for you, create a safe environment for yourself. Don’t harm your body with unscientific diets or dangerous weight loss pills when you can lose weight safely with a diet like mine. Don’t short yourself on sleep, exercise, stress reduction, or other “musts” for a healthy life. And don’t bully yourself with negative self-talk or unhealthy perfectionism. Remember: the person who’s most responsible for making you feel safe is YOU. LOVED When you surround yourself with people who truly love you, you feel energized and optimistic. These people want the best for you. They want you to be your best and healthiest self, and they will do what they can to help get you there. So take a minute to think about all the people in your life right now. Are they lifting you up—or are they holding you down? Are they making it easier for you to achieve your dreams, or do they only care about using you for their own ends? One important piece of advice I give people is to choose their inner circle of friends wisely. I believe in being friendly with just about everyone, but being friends only with people who share my vision. These are the people who encourage me to try harder, pick me up when I’m down, hold me accountable if I try to make excuses, and celebrate with me when I succeed. If you don’t have people like this in your life, seek them out. They may be your family members, your coworkers, your neighbors, or total strangers whose paths cross yours. When you find these people, keep them close and be grateful for them—and return the favor by making sure you’re the wind beneath their wings, too. IMPORTANT Do you put everyone else first, and think about your own needs last? Then it’s time to realize that you are important too. And that starts with making time for yourself. Here’s the thing. Every extra favor, errand, or project you undertake subtracts from “you” time. And that’s a huge tradeoff if you already have a full plate. What’s the solution? I call it “strategizing your yesses.” If you’re overwhelmed and unhealthy because you’re taking care of everyone but yourself, here’s what I want you to do. First, list everything you do right now for other people, as well as any new commitments you’re thinking of undertaking. Now, ask yourself: How much work or money does this entail? Is it really worth that much work or money? How much does this impact my family, my own life, and my work? In accepting this commitment, am I violating any of my own core values—for instance, my belief that I need to eat well and stay fit? If a commitment doesn’t make the grade, say no to it. Then immediately say yes to another commitment—to yourself. Use the time you just saved to exercise, read a book, get more sleep, enjoy your hobbies, or simply relax. At some point, you need to stop trying to be everyone else’s rock and focus on your own needs. That’s not selfish; it’s healthy and smart. MOTIVATED I’m not going to kid you—it’s easy to get derailed when you’re making lifestyle changes. Anything can trip you up, from the leftover doughnuts in the breakroom to a TV show you want to binge-watch when you should hit the gym instead. What’s the answer? Keep your eyes on the prize. Identify your reasons for changing your life, and keep these motivators front and center in your mind. Short-term pleasures won’t tempt you when you’re focused on long-term goals. I recommend that you do what I tell my patients to do: Write down your goals, and tape them on your refrigerator or bathroom mirror. For instance: “I am losing weight to look beautiful in my wedding dress.” I am slimming down so I can reverse my symptoms of metabolic syndrome and avoid developing diabetes.” “I am exercising and eating right so I can play games with my kids instead of sitting on the sidelines.” When you see your goals spelled out in black-and-white every day, you’ll stay strong and committed—and as a result, you’ll be able to walk past that doughnut or turn off that TV and grab your gym bag. Staying SLIM—for life! If you want to get slim and healthy, you need to address your physical needs by eating right and exercising. But if you want to stay slim and healthy forever, you also need to meet your emotional and spiritual needs. So cultivate my SLIM mindset, and nourish your mind and spirit as well as your body! Keep thinking Big and living BOLD!

As a nutritionist, I spend a lot of my time busting myths. For instance: Are grains fabulous for you? No. Is a low-fat diet the best way to lose weight? No. Is soy a wonder food? No. And today, I’m here to bust another myth: The myth that you should slash the salt in your diet to nearly zero. For years, we’ve heard that SALT EQUALS DEATH—at least if you use enough to make your food taste good. As a result, many people suffer through meals so bland that they hardly qualify as food. But guess what: All that suffering may be for nothing. Now, right off the bat, I want to say that a salt overload is bad for you. If you eat a steady diet of packaged foods—which manufacturers frequently cram full of unnecessary salt—you’re getting way, way more salt than you need. Over time, that can make you sick or even kill you. A new study from Finland, for instance, indicates that adding large amounts of salt to your diet can double your risk for heart failure. However, other research is revealing that you aren’t doing yourself any favors if you short your salt, either. In fact, you may be putting yourself at serious risk instead. What salt does for you To understand why it’s crucial to get enough salt in your diet, you need to know about the many roles it plays in your health. First, salt is about 40% sodium. Your nerves and muscles can’t function without sodium, and here are just some of the other reasons why it’s important: It helps maintain a healthy water balance in your body. It helps to control your insulin sensitivity. It keeps your body from producing an excess of renin and aldosterone, which are inflammatory substances that can damage your circulatory system. In addition, salt contains chloride, a key component of the hydrochloric acid that digests your food. Chloride also helps regulate your pH, water levels, blood volume, and blood pressure. Add all this up, and it’s no surprise that a diet too low in salt can be bad for you. In fact, a Danish meta-analysis of 25 studies found that either too much OR too little salt intake increases mortality. Another study, involving more than 130,000 people from 49 countries, found that regardless of whether people have high blood pressure, low sodium intake is associated with more heart attacks, strokes, and deaths compared to average intake. And still more research casts serious doubt on the idea that a moderate salt intake raises blood pressure levels dangerously for most people. Researcher Andrew Mente, who studies the effects of salt, recently said, “There is no longer any valid basis for the current salt guidelines. So why are we still scaring people about salt?” How to be “salt smart” In some situations—for instance, if you have kidney disease—you’ll need to limit your salt intake. You should also cut down if you’re truly “salt-sensitive,” and salt does indeed raise your blood pressure. Otherwise, there’s no reason to keep eating a low-salt, no-taste diet! Instead, simply follow these rules: First, buy the right salt. I recommend switching from regular table salt—which is heavily processed and contains anti-caking ingredients such as aluminum—to Celtic sea salt or Himalayan salt. These natural salts are rich in minerals that processing strips out of regular salt. One important note: Celtic sea salt and Himalayan salt aren’t iodized in their natural state. If you switch to them, be sure to get enough iodine in your diet from foods (eggs, fish, and seaweed are good sources) or from a supplement containing iodine. Here’s more on choosing the best salt. Second, stay in the salt “sweet spot,” so you don’t eat too much or too little. Many researchers recommend eating between 2.6 and 4.9 grams of salt a day. Here’s how to get the right amount without going crazy reading labels: Avoid processed foods, which typically contain huge amounts of salt. Instead, eat plenty of fresh, natural foods. These provide you with a good balance of sodium and other nutrients, such as potassium, that balance the sodium out. Trust your taste buds, and salt your food just enough for it to taste good. Drink plenty of water, which will flush out excess salt if you do occasionally overdo it. Add some extra salt to your diet after a strenuous workout or on a hot day. It’s as simple as that. So go ahead… put that salt shaker back on the table, and start loving your food again. And consider another nutrition myth busted! Keep thinking Big and living BOLD! REFERENCES: Is the American diet too salty? Scientists challenge the longstanding government warning Eating less salt doesn't cut heart risks: study Low-salt diets may not be beneficial for all, study suggests Levels of sodium intake recommended by CDC associated with harmful health outcomes Salt and our Health Low-salt diet increases insulin resistance in healthy subjects High salt intake associated with doubled risk of heart failure

Have a Sweet Tooth? Try Monk Fruit! Do you worry about all the chemicals and unhealthy junk in today’s processed foods? So do I—and that’s why I love it when we return to the natural, traditional foods that have nourished people for thousands of years. From bone broth to pastured meats and fermented vegetables, these foods are what our bodies truly crave. One of these traditional foods that I’m crazy about right now is monk fruit. Unlike high-fructose corn syrup and artificial sweeteners, which make you fat and sick, sweeteners made from monk fruit can actually make you healthier. I’m using monk fruit in my own home more and more, and adding it to my products, too. When you know more about it, I think you’ll want to make it a sweet part of your own life as well. What is monk fruit? If you’ve never heard of monk fruit, it’s a Chinese fruit known as luo han guo. It looks a little like a green lemon, but it’s hiding a sweet secret: its pulp is 300 times sweeter than sugar. When it’s turned into a liquid or powdered sweetener, you get a big burst of sweetness for close to zero calories. Monk fruit has been used as a sweetener and herbal medicine for centuries in Asian countries, and now it’s catching on in the West. That’s a trend I’m happy to see, because monk fruit has some amazing health benefits. What researchers are reporting about monk fruit Monk fruit contains antioxidants called mogrosides. These chemicals pack a powerful punch, helping to protect you against everything from cancer to diabetes and its complications. Here’s a sampling of the research:   One study reported that a mogroside extract lowered blood sugar levels, oxidative stress, and lipid levels in diabetic mice, suggesting that it could help prevent diabetic complications in humans. The researchers commented, “We conclude that the extract should be evaluated as a candidate for future studies on diabetes mellitus.” Mogrosides can help you slim down, lowering your risk for diabetes. Both a 2018 study and a 2012 study found that they protected against obesity in mice eating an unhealthy diet. A new study of mice with gestational diabetes, a type of diabetes that develops during pregnancy, found that giving them one type of mogroside found in monk fruit improved glucose metabolism, reduced insulin resistance, and led to healthier offspring. A study published in 2016 found that one type of mogrosides, mogroside V, suppressed the growth of tumors in pancreatic cancer. The researchers concluded, “Given that mogroside V is a natural sweetener that has been approved by the United States Food and Drug Administration, it may be used for daily consumption as an additive in foods and drinks to prevent or treat pancreatic cancer.” Other research shows that mogrosides may help fight colorectal and throat cancer. Research shows that mogrosides have powerful anti-inflammatory properties, which may help to explain their cancer-fighting and diabetes-fighting effects. Consistent use of monk fruit may even help to ease your allergy symptoms. Research indicates that it can inhibit histamine release from mast cells. What’s more, unlike artificial sweeteners, monk fruit has no known adverse side effects. In fact, research indicates that even in super-high doses, it’s safe. In short, monk fruit appears to be all upside and no downside—so if you have a sweet tooth, I highly recommend giving it a try. How to add monk fruit to your diet If you’re ready to ditch unhealthy sweeteners and start using monk fruit, here are a few tips for making the switch:   Make sure you buy pure products. Some commercial monk fruit sweeteners contain dextrose or other undesirable ingredients used as bulking agents. Read labels carefully! Start with just a little. Monk fruit is very sweet, so you can replace a lot of sugar with a little bit of monk fruit. Give your taste buds time to adapt. Monk fruit tastes a bit different than other sweeteners. (Some people compare it to caramel, and others to molasses.) Give yourself a few weeks to get accustomed to the taste. You may find that you love it in some foods and not in others. You’ll find lots and lots of monk fruit recipes online. Experiment with it, trying it in different ways from smoothies to baked goods (it’s heat-stable).  And attention, creative cooks: If you come up with great monk fruit recipes of your own, share them with us on my Facebook page! Keep thinking Big and living BOLD!

Our society has a fear of eating fat. And rightfully so! But not for the reasons you may think. Our government and mainstream health organizations and media have been warning us about the dangers of dietary fat for decades. They’ve said fat makes us fat. And they’ve said the consumption of fat (especially saturated fat) increases our risk of heart disease. Well, the truth is, science has never truly supported these theories. In fact, it was recently exposed that the sugar industry paid scientists to downplay sugar’s detrimental role in human health–and paint fat as the villain instead.This explains why our food industry dedicated to low-fat foods (and heavily processed carbs) has done nothing to improve our health as a nation. In fact, the incidence of obesity and heart disease have skyrocketed since dietary fat was shunned. So let me set the record straight… Your body NEEDS fat? Fats and cholesterol are the building blocks of hormones. They are structural components of EVERY cell membrane in your body. And your brain is made up of mostly fat. Thus, eating a diet void of fat can contribute to many serious health problems. Especially when fat is replaced with heavily processed carbs (i.e., white flour products and sugar), which are the real culprits of obesity, metabolic syndrome, type 2 diabetes, and heart disease. While science has known this to be true for quite some time, this message is finally hitting mainstream. As a result, the ketogenic diet (high-fat/low-carb) as well as intermittent fasting have become quite popular. What is ketosis? Fasting and/or reducing your carbohydrate intake causes your body to burn fat for fuel as opposed to glucose. And this natural process is known as ketosis. You see, once your glucose reserves are used up, your liver begins to break down stored fat to produce ketones. And these ketones are then used to make energy. Further, ketones not only provide an alternate source of energy, but they’re actually a more efficient source of energy than glucose. For instance, 100 grams of glucose generates 8.7 kilograms of energy (a.k.a. ATP). However, 100 grams of ketones can generate between 9.4 and 10.5 kilograms of energy. This equates to an energy increase of roughly 8–20%. How does ketosis relate to weight loss? Ketosis is an essential process if you’re trying to lose weight. Because the only way to get rid of excess body fat is to burn it off. And what’s even better is that ketosis is a way for your body to burn fat while at rest. This means your body is burning fat while you’re reading articles such as this one. It also means spending hours on the treadmill isn’t necessary. Although…I still recommend exercise regularly. Just in shorter stints. Here’s what else ketosis can do for you… Recent studies of the relationship between diet and obesity have suggested that ketones may protect your brain from cognitive impairment and even improve your mood. Some other potential benefits include: Improved Glycemic Control – If you’re overweight or obese, there’s a good chance your cells are insulin resistance. This means your cells don’t respond well to insulin. As a result, your body is unable to efficiently utilize glucose. And in a desperate attempt to lower your blood sugar to a safe level, your liver converts unused glucose to fat. On the other hand, a ketogenic diet (high-fat/low-carb) has been shown to improve insulin sensitivity. Which is essential for a healthy metabolism as well as weight loss. In this study, 80% of overweight participants with type 2 diabetes were able to  discontinue or reduce their medications after 16 weeks on a ketogenic diet. Improved Cholesterol and Lipid Profile – Several recent studies have confirmed the beneficial effects of dietary fats and the associated low-carb nature that ketogenic diets have on cardiovascular risk factors. In particular, a high-fat, low-carb diet has been shown to increase HDL cholesterol, reduce blood triglycerides, and increase the size and volume of LDL particles. This is important because we now know small, dense LDL particles are the real (and possibly only) threat when it comes to cholesterol and heart disease. Improved Performance for Endurance Athletes – Science has shown that low-carb ketogenic diets promote fat burning while at rest as well as during exercise. However, researchers have also demonstrated that a long-term high fat diet has the potential to slow down the rate at which endurance athletes utilize carbohydrates. As a result, their performance may be enhanced during long distance events. But wait, is ketosis safe? Ketosis, a “fat adapted” state, has allowed humans to survive for millions of years by enabling the body to produce its own source of energy during periods of hunger. This means ketosis is not only natural, but it’s one of the reasons why humans still exist today.  Thus, for most people, no harm can come from it. Nevertheless, the term ketosis often gets confused with ketoacidosis. What is ketoacidosis? Ketosis simply means that your body is generating and burning ketones for fuel in the absence of glucose. This is often referred to as “nutritional ketosis” either from fasting or eating a high-fat/low-carb diet. On the other hand, ketoacidosis is a complication associated with type 1 diabetes due to low insulin levels. Ketoacidosis results in extremely high levels of ketones. This dangerous state can lower the pH of your blood and cause damage to your organs among other things. Thus, it’s a very serious condition. And immediate treatment is necessary. However, it’s important to understand that nutritional ketosis is NOT the same thing as ketoacidosis. How to enter ketosis? Now that we’ve established that ketosis is a safe and effective way to burn fat and lose weight, you may be wondering how to make it work for you. Well…you can reach ketosis by limiting your carbohydrate intake to less than 20 grams per day and/or by intermittent fasting. However, the quality of the foods you do eat is so important. Processed junk won’t cut it! This is why my Bone Broth Diet is the perfect way to get started. It reduces your intake of carbohydrates, incorporates intermittent fasting twice a week, and focuses on healthy whole foods. Essentially, your body will enter ketosis without you even having to think much about it. However, if you decide to go at it alone, here are a few words of advice: Stick to healthy fats (and eat them) – Highly processed “vegetable oils” are inflammatory and will counteract your weight loss efforts. Therefore, stick to health promoting fats, such as coconut oil, extra-virgin olive oil, grass-fed butter and ghee, avocado, wild salmon, and raw nuts and seeds. Variety is key! It’s also important to actually eat healthy fats when attempting to achieve ketosis. If you’re not, you’re probably eating too much protein. And while protein is an essential dietary component, too much protein can prevent ketosis. Because your body can actually make glucose from protein. And in the presence of glucose, your liver won’t effectively be breaking down fat to make ketones. Eat lots of colorful vegetables – Vegetables provide your body with an abundance of nutrients necessary to metabolize your food and burn energy. They’re also a great source of fiber and powerful antioxidant and anti-inflammatory compounds. All important for good health and weight loss. Choose your carbs wisely – Never waste your ration of carbohydrates on processed junk and sugar. It’s almost guaranteed that you’ll only crave more, which will make it almost impossible to reach ketosis. Your carbs should come from vegetables and a limited amount of fruit. Expectations & Considerations You may experience irritability, headaches, and/or fatigue for the first few days as your body learns how to utilize an alternate source of energy. This is normal and will subside. However, I should mention that my Bone Broth Diet is designed to minimize these symptoms and make the transition as smooth as possible. It’s also important to note that if you have type 1 diabetes, renal insufficiency, or any other medical condition, you should check with your healthcare provider before attempting nutritional ketosis.  Bottom Line Ketosis (not to be confused with ketoacidosis) is a natural process that allows your body to make it’s own energy from stored fat. It’s what allowed humans to survive for millions of years during periods of famine. When done right, ketosis can be a safe and highly effective way to blast belly fat without feeling deprived or spending hours at the gym. And my Bone Broth Diet offers an easy to follow plan to enter ketosis without much thought and experience all of the benefits it has to offer. Keep thinking Big and living BOLD!

What foods cause inflammation? I’m a foodie, and I love to eat. I’m also pretty adventurous, so you can put just about any healthy food in front of me—from alligator to escargot—and I’ll give it a shot. What I won’t do, however, is pollute my body with junk—and, in particular, with foods that hike inflammation. We now know that inflammation underlies nearly every disease of aging, from diabetes and obesity to cancer and heart disease. That’s why I avoid the following pro-inflammatory foods, and I advise my patients to give them the thumbs-down as well: 1. Sugar is on the top of my list of foods that cause inflammation. You already know that sugar is bad for your teeth and your waistline—but did you know that it fans the flames of inflammation as well? When you eat sugar, it triggers the release of pro-inflammatory molecules called cytokines that rev up the fire inside you. 2. Inflammation is cause by artificial sweeteners A diet high in these sweeteners can lead to inflammation that puts you at risk for glucose intolerance and metabolic disease—steps on the path to diabetes. (Researchers believe that some of the bacteria in your gut react to artificial sweeteners by secreting chemicals that provoke an inflammatory response, making it harder for your body to handle sugar.) What’s more, a new study reports that in addition to hiking your risk for diabetes, these sweeteners can increase your risk for obesity, high blood pressure, and heart disease. 3. Glutinous grains may cause inflammation I know that lots of people pooh-pooh the idea that gluten sensitivity is common. But I speak from experience, because I’ve helped thousands of patients get better control over inflammatory diseases—ranging from arthritis to psoriasis to inflammatory bowel disease—by having them cut out foods that contain gluten. (It’s actually smart to reduce or eliminate all grains because of their pro-inflammatory effects, but at a minimum, give gluten the boot.) Try this: This naturally gluten-free pizza recipe will make you forget all about the typical, gluten-filled kind. 4. You may become inflamed when cooking with seed oils. Oils like canola, corn, sunflower, safflower, and soybean—as well as margarine and vegetable fats—are highly processed and contain an unhealthy ratio of inflammatory omega-6 to anti-inflammatory omega-3 fatty acids. Instead, I recommend reaching for healthy substitutes like avocado and olive oil. 5. Your inflammation may be caused by dairy. In more than 20 years as a clinician, I’ve found that the majority of my patients don’t tolerate dairy foods well. Frequently, they don’t even know this is a problem until they eliminate dairy from their diet. When they do, symptoms like headaches, skin breakouts, bloating, and a stuffy nose clear up—and that tells me that their internal inflammation is dropping as well. If you’re not sure whether dairy bothers you, I recommend eliminating dairy foods, carefully reintroducing them, and then discontinuing them if you experience a bad reaction. Try this: A nondairy milk that can be made in five seconds flat eliminates any excuse to not just have it on hand. 6. Inflammation can be caused by Foods packed in BPA-lined cans or packages. Bisphenol A, or BPA, is already linked to many scary problems ranging from birth defects to obesity. In addition, research now links BPA to increased inflammation in post-menopausal women. Luckily, more and more manufacturers are offering their products in BPA-free packaging; read labels carefully, and reach for BPA-free products whenever you can. 7. Inflammation is caused by commercial condiments (with exceptions) Most grocery-store mayos, ketchups, and salad dressings are loaded with high-fructose corn syrup, artificial flavors, harmful emulsifiers, seed oils, and other junk. I make my own condiments, with a few exceptions including additive-free salsa (available in most stores), mustard (most brands are fairly clean), and avocado mayo (available at Costco and many health food stores). Try this: You can easily make your own ketchup, barbecue sauce, or mayo. 8. Soy "Frankenfoods” can cause inflammation. I know you hear all the time that soy is good for you. However, the heavy processing of foods like soy burgers and soy hot dogs can lead to the formation of lysinoalanine and nitrosamines—toxins that can damage your cells, leading to inflammation. If inflammation is a problem for you, try kicking these eight pro-inflammatory foods out of your diet and see what happens. It may take a few weeks (or even a few months), but I’m betting that you’ll feel healthier and look younger all over! Keep thinking Big and living BOLD! This post was originally published on Mind, Body, Green. References: The effects of diet on inflammation: https://www.ncbi.nlm.nih.gov/pubmed/16904534 Gut bacteria, artificial sweeteners and glucose: intoleranceNonnutritive sweeteners: http://www.cmaj.ca/content/189/28/E929 Chemical in Plastics May Be Especially Harmful to Women: https://www.rodalewellness.com/health/bpa-postmenopausal-women

You probably know by now that I’m obsessed with coffee. I start EVERY day with a cup or two. For all the well-known reasons–taste, aroma, energy boost, etc. But also for it’s amazing health benefits. You heard me right! Regular coffee consumption is not only enjoyable, but it’s also good for you. REALLY good for you. And I’ve been sharing this message for quite some time now. In this article, I discuss a wide range of coffee’s health benefits. And I recently wrote about coffee’s amazing ability to promote healthy skin. But today I’m going to focus on all the ways in which coffee helps you blast fat and lose weight. And how these effects are taken to the next level when you add collagen (another one of my favorites) to the mix. Antioxidants to the Rescue Coffee isn’t a big source of protein, fat, or carbs. And its vitamin and mineral content is low, with the exception of vitamin B2. One cup of coffee (8 ounces) provides 11% of the recommended daily intake of this B vitamin. Coffee is also a modest source of two other B vitamins–pantothenic acid and niacin, as well as the minerals potassium, magnesium, and manganese. But while it may lack a heavy dose of vitamins and minerals, coffee is PACKED with antioxidants–mostly in the form of polyphenols. In fact, per serving, coffee has more antioxidants than most other common fruits and vegetables (except for blueberries). And more than a serving of green tea, black tea, and red wine combined. Now if you’re wondering what makes antioxidants so special, let me explain… In today’s modern world, your body is constantly threatened by free radicals. These pesky molecules cause cellular damage, which speeds up the aging process and causes oxidative stress. Further, oxidative stress is associated with many diseases, including obesity, diabetes, heart disease, arthritis, Alzheimer’s disease, and cancer. While some of these free radicals are natural byproducts of metabolic reactions, many are derived from toxins in processed foods and the environment. However, when your body has an adequate supply of antioxidants, free radicals are neutralized before causing harm. Antioxidants also assist in reducing oxidative stress and inflammation, which are major drivers of weight gain and obesity. Science has also demonstrated that polyphenols (the antioxidant compounds in coffee) have a preventative effect on all the diseases I mentioned above. They’ve also been shown to have a potent anti-aging effect. The bottom line is we need antioxidants more now than ever. And coffee is an excellent source! Caffeine: Friend or Foe? Caffeine often gets a bad rap. But the truth is, when consumed responsibly, caffeine has a lot to offer. Especially when it comes to weight loss. You see, in order to lose weight, you need to eat less calories than you burn. Or burn more calories than you consume. And this is done by reducing your calorie intake (via intermittent fasting, of course!) as well as exercising. Fortunately for all of us, caffeinated coffee is an energy AND mood booster. It hikes your levels of dopamine–one of your “feel good” neurotransmitters. This helps get you going. And makes it easier to attack your workouts with gusto. Caffeine is also ergogenic, which means it enhances your performance, stamina, and recovery. It also keeps your body in a fat burning mode long after your workout. Here are a few ways in which caffeine works: It binds to the same receptors as a chemical known as adenosine. Because adenosine makes you drowsy and plays a role in pain perception, blocking its receptors can make you more alert and reduce sensations of pain. It enables your body to switch from sugar burning to fat burning, so your muscles can work longer before they get tired. It triggers the release of your “fight or flight” hormones that get your body ready for action. It’s thermogenic, which increases heat production and helps you burn more calories. But don’t just take my word for it. Here’s a sampling of scientific findings: Athletes burned 15% more calories after a cycling workout when they took a dose of caffeine before their workouts instead of a placebo. Stationary bike riders burned more calories and found working out easier and more fun  when they consumed caffeine before exercising, compared to when they took a placebo. Men cycled harder after consuming caffeine than they did when they didn’t consume it—yet in both conditions, the men felt like they exerted the same amount of effort. Weightlifters did more repetitions after getting a dose of caffeine, and the caffeine reduced their feelings of exertion and pain. Amazing! That glorious drink that transforms you from a zombie into a human being in the morning can also ramp up the benefits you get from exercise. And while experts used to think that exercise-related benefits diminished over time, new research shows that both coffee newbies and java junkies get the same boost from a pre-workout dose of caffeine. What else does coffee do for your waistline? It almost sounds too good to be true, but studies have shown that regular coffee consumption can positively impact satiety. Essentially, it reduces your hunger hormones. So you eat less. And eating less is necessary to lose weight. But wait. It gets even better! Regular coffee consumption increases your metabolic rate and promotes the release of stored body fat. And once these “free” fatty acids are circulating in your bloodstream, the nutrients in coffee also enhance your body’s ability to burn them for energy. What this means is that your daily cup of joe has the potential to turn your body into a fat burning machine. And we have the antioxidants, caffeine, and indigestible fibers (a.k.a. mannooligosaccharides) found in coffee beans to thank for this marvelous effect. There is even evidence suggesting coffee can help you keep the weight off once it’s gone. Sign me up! But Don’t Rush to the Coffee Shop Just Yet! Coffee can help kickstart weight loss. But, and this is a BIG but, all the benefits are diminished if you’re adding sugar, artificial sweeteners (Sweet-N-Low, Splenda, Equal, etc), flavored syrups, and fake creamers to your cup. These ingredients will pack on the pounds. And make it difficult for your to lose weight. Especially if you consume multiple cups a day. If you want a creamy texture, blend your coffee with grass-fed butter, extra virgin coconut oil, or coconut milk. And if you need to sweeten it up, a little bit of raw honey goes a long way. What Happens When You Add Collagen to the Mix? Weight loss magic. Seriously! You have the coffee in one corner fighting free radicals and reducing oxidative stress and inflammation. Healing your body at the cellular level, which is ESSENTIAL for weight loss. It’s motivating you to hit the gym (or trail), boosting your performance, and helping your body blast fat. In the other corner is collagen–the most abundant protein in your body. And when it comes to collagen in your coffee, I’m talking about collagen protein powder (a.k.a. hydrolyzed collagen). A big selling point for me is that these powders have no taste, no smell, and they dissolve completely in both hot and cold water. This is important because no one wants a gritty cup of coffee with a funky taste. Am I right? Equally as important to taste and texture, collagen protein powders are one of the richest sources of highly absorbable collagen peptides. And numerous studies have shown that these short chains of amino acids can strengthen existing collagen and promote the synthesis of new collagen fibers when consumed. This is great news for your skin, hair, nails, joints, and bones. And while healthy joints and bones keep your body moving, the key amino acids in collagen (mainly glycine and proline) have many other amazing benefits. Weight Loss Benefits of Glycine and Proline Check out this impressive list of weight loss benefits that glycine and proline provide: Glycine promotes fat loss and helps to preserve muscle mass. One way in which this works is by stimulating the release of glucagon–a hormone that releases stored body fat to be used as fuel to make energy. Glycine has been shown to reduce local and systemic inflammation. This is important because inflammation is linked to every modern disease. And you can’t lose weight if your body is inflamed. Glycine protects and heals the lining of your gut. This is important because a sick gut is one of the leading causes of systemic inflammation. Glycine enhances insulin sensitivity, which makes it easier for your body to burn fat and reduces your risk of metabolic syndrome and diabetes. Glycine regulates the secretion of human growth hormone (HGH), which also increases your body’s ability to burn fat. HGH also helps sculpt lean muscle. And the more muscle you have, the more fat you’ll burn. Both glycine and proline fight against oxidative stress. Studies have also shown that obese individuals have lower levels of glycine circulating in their bloodstream than normal weight adults. Collagen Coffee is Born The evidence is clear. Both coffee and collagen are weight loss super heroes. When combined, it’s like a double shot of fat burning power. Collagen coffee is an easy AND delicious way to reduce inflammation, boost your exercise performance, and shed excess pounds among many other things. And for added convenience, you’ll love my new Collagen Coffee. It’s made with 100% Brazilian coffee and a dose of grass-fed hydrolyzed collagen. It’s smooth and delicious. Simply add hot water and go! Keep thinking Big and living BOLD!  

It's all over Instagram...gorgeous photos of rich black coffee and frothy lattes with the hashtag #collagencoffee. Collagen and coffee...peanut butter and chocolate ...once you've had them together you can't imagine a more perfect match! My Collagen Coffee is the perfect match of grass-fed collagen and 100% Brazilian coffee in a perfect instant, to-go package that you can keep in your bag, your car, or your suitcase. With subtle hints of chocolate, and a daily dose of pure, grass-fed collagen Collagen Coffee is the most delicious and easy way to support a brighter complexion and a healthier gut. Each packet of Collagen Coffee instantly turns hot water into a smooth, mild cup of coffee and that can be used in so many ways...here are 8... For a Daily Dose of Collagen Studies show collagen works it's magic best when taken on a daily basis. Getting your daily does of collagen is as easy as adding a packet or two of Collagen Coffee to your morning cup off coffee. No matter what way you take your coffee, Collagen Coffee will add a subtle richness to your favorite ritual. While You Intermittent Fast Collagen Coffee contains the same potent and pure grass-fed collagen as high quality bone broth, and has no added sugars, sweeteners, or sugar alcohols. So, YES, you can have Collagen Coffee on fasting days if you mix it with only water! And Collagen Coffee can supplement your Bone Broth Diet as a morning or afternoon pick-me-up! A Quick Breakfast On-The-Go Add 6-8 oz of hot water (depending on how strong you like your coffee!) for a simply smooth cup of collagen-rich coffee. Collagen supports skin elasticity and joint health while giving you 6 grams of protein per packet. While I love a cup of bulletproof coffee now and then...I also prefer breakfasts to be more balanced in macronutrients--a healthy ratio of fat, protein, and carbs. So, make a cup or two of Collagen Coffee and whip it up with one tablespoon of coconut oil, MCT oil, or ghee for a more filling, energizing breakfast. Instant Afternoon Pick-Me-Up When you run out of fuel after lunchtime, office coffee isn’t the most appealing option. Keep packets of Collagen Coffee in your office drawer or in your car console for an instant afternoon pick-me-up with a boost of pure, grass-fed collagen. For those times you’re stuck on a plane or at a hotel with cheap coffee...make a packet of Collagen Coffee for a smooth-tasting, satiating afternoon mug of coffee. A Vanilla Latte or Chocolate Mocha Treat Combine one packet of Collagen Coffee and one packet of Collagen Shake in chocolate almond to 16 ounces of hot water (plus 1 tablespoon coconut cream) for a mocha-flavored drink resembling a mocha latte. For a vanilla latte-flavored beverage, mix 16 ounces of hot water (or your favorite unsweetened nut milk) with one packet of Collagen Coffee and one packet of Collagen Shake in vanilla almond. You can enjoy these beverages guiltlessly--they contain NO artificial sweeteners or sugars! Make it a Mocha Shake Add a packet of Collagen Coffee to your chocolate collagen shake for a mocha frappe that won't pack on the pounds. MOCHA SHAKE Ingredients: 1 cup water or almond milk, coconut milk, or coconut water 2 tablespoons coconut cream or ¼ cup full-fat coconut milk (optional for creaminess) 1 packet Collagen Coffee 1 packet Chocolate Collagen Shake or Dr. Kellyann’s Chocolate Bone Broth Protein Ice (Optional to add to blender or pour shake over ice) Directions: Pour liquids into blender first, then add all other ingredients. Blend well. Iced Coffee on a Hot Day Make a pitcher of Collagen Coffee ahead of time and refrigerate for several hours. When you’re in a hurry and want an icy, refreshing cup of coffee (with a collagen boost!), you’ll have a pitcher ready to go! Make it a Pre-Workout Boost Bone Broth Dieters use Collagen Coffee to help them power through their workouts. And the research shows it, baby! One study found drinking coffee before a workout can prevent fatigue and exhaustion. Another study reveals pre-workout coffee supports an energy boost during your workout. Mix the boost of caffeine in coffee with collagen to support muscle toning...and you have the ultimate pre-workout drink. Collagen Coffee FAQs Can I have SLIM Collagen Coffee in place of bone broth? While Collagen Coffee can take the place of your homemade bone broth every now and then...I don’t recommend completely eliminating bone broth. That’s because nothing can quite replace the fresh bone broth you make at home or buy here. However, I do recommend adding SLIM Collagen Coffee to supplement your Bone Broth Diet as a morning or afternoon pick-me-up! Is this the same type of collagen that's in bone broth? Collagen Coffee contains the same potent and pure grass-fed collagen as high quality bone broth. Can I have Collagen Coffee on fasting days? Yes, you can drink Collagen Coffee on fasting days if you mix it with only water! Can I have this in place of my Bone Broth Diet breakfast? You can make 1 to 2 cups of Collagen Coffee with 1 serving of fat and 1 side of fruit as a Bone Broth Diet approved breakfast! For your fat serving use only coconut oil, MCT oil, or ghee and blend together for a frothy latte. How much caffeine is in a packet of Collagen Coffee? One packet of Collagen Coffee contains the same amount of caffeine as a regular cup of coffee. For an additional boost of energy, add Collagen Coffee to your cup of coffee! Is Collagen Coffee artificially flavored? Not on my watch! Collagen Coffee is 100% Brazilian coffee beans micro-ground into an easily dissolvable powder. How many packets come in each box of Collagen Coffee? 15 packets come in each box of Collagen Coffee and we sell 2, 4, and 10 box sets. Does Collagen Coffee contain any sugar or carbohydrates? Collagen Coffee has are NO added sugars, sweeteners, or sugar alcohols. You only get the best quality ingredients! How much protein is in each packet? here are 6 grams of protein per packet/serving. What kind of collagen is in Collagen Coffee? Collagen Coffee contains the same grass-fed hydrolyzed collagen in our Collagen Shakes. I like to drink high-fat coffee. What kind of fat do you recommend and how much do you recommend I use? While I do occasionally love a high-octane cup of coffee...I don’t recommend drinking high-fat coffees on the Bone Broth Diet OR if you’re looking to lose weight. One to two cups of Collagen Coffee with one serving of fat (and a side of fruit) make a great Bone Broth Diet approved breakfast. Outside of that, the extra fat and calories can inhibit weight loss. If you choose to add fat to your coffee I recommend one tablespoon of coconut oil, MCT oil, or ghee. Blend it together for a frothy buttery latte. Keep thinking Big and living BOLD!

Dr. Kellyann visited the Dr. Oz show with Mark Hyman, MD, to talk turkey. And ham. And a little roast beef. If you are following a paleo diet and trying to get enough protein into your diet, cold cuts are a winner. Easy and ready to grab and go!   What do we find when we deconstruct deli meat? Turkey, ham, bologna, or other deli meat that's perfectly round and found in the case or behind the counter are made from multiple pieces of meat restructured to look like one whole piece. And what about additives, nitrites, and nitrates? If you look on the label, you’re going to see something that says “no nitrites or nitrates added.” You’ll usually still see a note that says, “except for those naturally occurring in sea salt and celery powder." Celery powder does have naturally occurring nitrites that can carry the same risk. Make sure to have those in moderation! Watch for other additives as well. Read the label and avoid fillers, food starch, gluten, and sugar. So what are the healthiest deli meat brands? Out of 260 different products, we narrowed it down to these top five picks: Land O'Frost Simply Delicious Hickory Smoked Ham Boar's Head Simplicity® All Natural* Cap-Off Top Round Oven Roasted Beef Oscar Mayer Deli Fresh Lower Sodium Rotisserie Chicken Breast Applegate Naturals® Smoked Turkey Breast Boar’s Head Ovengold® Roasted Turkey Breast – Skinless Looking for other quick and easy meals?  Try a delicious, ready-made collagen shake! Or, blend a complete, flavorless collagen protein, fruit, leafy greens, and a healthy fat together for a quick and healthy meal you can whip up in seconds! Looking for a quick and easy jumpstart? I love quick and easy (who doesn't?!), so I have created the quickest and easiest way to cleanse in just five days. With my 5-Day Cleanse and Reset kit there is no shopping, prepping, or cooking required... you just add water!    

Want to get more fat-burning payoff from your spin cycling, HIIT training, or Crossfit workouts? Then I have one word for you: COFFEE! Yep, that’s right. That glorious drink that transforms you from a zombie into a human being in the morning can also ramp up the benefits you get from exercise. In fact, there’s a ton of research showing that caffeinated coffee is ergogenic—that is, it enhances your performance when you work out—and that it keeps you burning more calories long afterward. Here’s a sampling of the findings: Athletes burned 15% more calories after a cycling workout when they took a dose of caffeine before their workouts instead of a placebo. Stationary bike riders burned more calories and found working out easier and more fun  when they consumed caffeine before exercising, compared to when they took a placebo. Men cycled harder after consuming caffeine than they did when they didn’t consume it—yet in both conditions, the men felt like they exerted the same amount of effort. Weightlifters did more repetitions after getting a dose of caffeine, and the caffeine reduced their feelings of exertion and pain. So caffeine helps you burn more fat, energizes you so you work out harder, makes exercise more fun, and eases those workout-related aches and pains. How’s that for awesome? And here’s more news that will make you happy. Experts used to think that regularly drinking coffee diminished its exercise-related benefits over time. But new research shows that both coffee newbies and java junkies get the same boost from a pre-workout dose of caffeine. Want still more good news? The belief that coffee dehydrates you turns out to be a myth. In fact, it hydrates you as well as water. Why is caffeine an exercise booster? There are lots of reasons why caffeine adds power to your workouts. Among them: It binds to the same receptors as a chemical called adenosine. Because adenosine makes you drowsy and plays a role in pain perception, blocking its receptors can make you more alert and reduce sensations of pain. It enables your body to switch from burning sugar to burning fat, so your muscles can work longer before they get tired. It causes your body to release the “fight or flight” hormones that ready you for action. It’s thermogenic, meaning that it increases heat production, helping you burn more calories. In addition, caffeine is a mood booster, hiking your levels of “feel good” dopamine—and when you’re happy, it’s easier to attack your workouts with gusto. Tips for your pre-workout caffeine fix Whether you’re a serious athlete or you work out just to stay in shape, a pre-exercise shot of caffeine is definitely worth a try. Here are some tips for getting the most reward from your dose of coffee: If you want the maximum caffeine boost, drink a light-roast coffee. (It has a higher caffeine content.) If you’re more interested in other health benefits, choose a dark roast, which contains more antioxidants. Drink your coffee about an hour before exercising. This will allow time for the effects to kick in. Skip the cream and sugar. (Coconut milk is fine, and so is monk fruit sweetener.) Don’t overdo it. One to two cups of coffee will give you the boost you want. If you don’t already drink caffeinated drinks, start with a single six-ounce cup. Do your coffee-enhanced workouts early in the day. That way, the caffeine won’t keep you from falling asleep at night. Also, buy a good-quality coffee—not the cheap stuff, which may contain mold and other contaminants. After all, you go for the best when you’re buying a sports bra, a yoga mat, or a pair of running shoes… so go first-class when it comes to this important new piece of exercise “equipment”! Keep thinking Big and living BOLD!

Eating well is essential to your health and happiness. There’s no way around it. You can’t routinely eat junk and expect to look and feel your best. This is why I always recommend making your meals and snacks count. Which means preparing most of them at home using nutrient-dense whole foods. However, if you’re like me, you’re busy. And being busy can make preparing healthy meals seem impossible. Especially lunch because it’s often eaten away from home. But I urge you…don’t let time get in your way! Eating a nutrient-packed lunch will help you avoid midday crashes and sugar cravings. You’ll be less likely to hit up the vending machine, community candy jar, or convenience store. And this is good for your health as well as your waistline. It’s also worth mentioning that making your lunch is almost always cheaper than eating out. So for healthy lunches that are quick and easy, check out my tips and delicious recipes below. You’ll soon learn that a nutritious homemade lunch doesn’t need to be complicated or take up too much time. Tip #1: Meal Plan Meal planning isn’t just for dinner. Lunch also needs a plan. Because waiting until the last minute will most likely lead to a less than healthy lunch. Thus, for each day of the week, plan your lunch. Especially before your next trip to the grocery store. This will ensure you have everything you need when it comes time to prepare and pack your lunch. However, lunch doesn’t need to be planned or made from scratch. Which leads me to my next tip… Tip #2: Use Leftovers Whenever Possible Using leftovers is one of the simplest ways to put a healthy lunch together quickly. And the best way to ensure you have leftovers is to always cook an extra serving or two. Now when it comes to preparing your lunch using leftovers, you can simply eat them as is or give them a makeover. For example, if you make my Lemon Chicken or Spicy Seared Beef Tenderloin for dinner, you could easily chop up what’s left and add it to a salad. Or serve it in lettuce or cabbage cups topped with diced peppers, salsa, and avocado. Leftovers of my Instant Pot Pulled Pork (without the cranberries and pecans) can also be served in lettuce cups and topped with my Classic Coleslaw. And if you pack your lunch, put your leftovers in your lunch container after dinner to save time in the morning. Tip #3: Prep on the Weekends I highly recommend preparing some meals on the weekends when you have extra time. When it comes to lunch, I love preparing salads, soups, stews, and chilis ahead of time. For example, prepare my Tuscan Spinach Salad (minus the dressing) and divvy it up into single serving containers. Then simply dress the salad with olive oil and lemon juice when you’re ready to eat. Or, prep a big batch of my Pork Chili or Skinny Slow Cooked Chili. Soups, stews, and chilis are incredibly easy to reheat. They can also be packed in Thermos containers to keep them warm until lunchtime. I also like to prepare my Meatball Poppers as well as hard-boiled eggs on the weekends. You can simply toss a few in a container with some veggies or berries. Thus, it’s helpful to have your favorite veggies washed, cut, and ready to go. You could also prepare a batch of your favorite egg salad, tuna salad, chicken salad, crab salad, or shrimp salad with my Homemade Mayonnaise. And these salads can be served in lettuce cups, on a bed of pre-washed greens, or stuffed in an avocado. Tip #4: Keep Your Kitchen Stocked When there’s nothing planned or your partner or kids ate your leftovers, it’s helpful to keep your kitchen stocked with essentials to throw a quick a lunch together. Here are a few I like to keep on hand: Canned wild Alaskan salmon or sardines can simply be added to a bed of pre-washed greens or served in lettuce cups. Grass-fed beef jerky is easy to grab and go along with a handful of berries or veggie sticks for a simple lunch. My Bone Broth Protein and Collagen Shakes can be used to make quick and delicious smoothies. Eggs can be thrown in a pan with some veggies and ready to eat in less than 10 minutes. My Broccoli Egg Scramble is always a hit. Shrimp cooks quickly. Simply saute them with a handful of fresh or frozen veggies and a splash of coconut aminos. Tip #5: Don’t Forget Your Lunch When you’re rushing out the door, it’s easy to forget your lunch. To ensure your lunch tags along, put a note on the door or set an alarm on your phone. I’ve even heard of people putting their keys in the fridge. I’m for whatever works! Tip #6: Plan Potluck Lunches Instead of meeting a friend at a restaurant or going out to eat with your colleagues, plan a potluck picnic at a park instead. You’ll gain much more than just a healthy lunch. You’ll be surrounding yourself with people that share your passion for nutritious food. You’ll also be outside breathing fresh air. However, if it’s too cold or wet to eat outside, plan to meet at someone’s house or hold your potluck in a vacant conference room. Tip #7: Pack Food Good Enough to Eat Now while this may seem obvious, it’s important to bring foods you enjoy. Foods you look forward to eating. Satisfying foods that taste good. Especially if you eat lunch while at work or away from home. Because if you’re not thrilled with your lunch, you’ll easily be tempted to stray. To Sum It Up… I’ve laid out my best tips for always having a healthy lunch to prepare quickly or ready to go. Whether you pack leftovers or prepare a big batch of chili on the weekend, having a plan as well as a stocked kitchen is essential. Now I’d love to hear from you! What are some your favorite quick and easy lunch ideas? Post them on Instagram or Facebook and tag me so I can see them! Keep thinking Big and living BOLD!

Have you ever wondered why your body would produce hormones that promote the synthesis and storage of body fat? Especially because we now know an accumulation of fat can lead to many health consequences. Well, the truth is, this was once a good thing when food was scarce a long, long time ago. However, these life-saving mechanisms that were put in place to prevent starvation, are one of the reasons why so many struggle with their weight today. Especially with an abundance of food at our fingertips and a steady stream of stress. So...if you want to lose weight and keep it off, it's helpful to understand which fat storing hormones are working against you. And the best way to put the break on these fat storing hormones. Insulin I'm sure you've heard about insulin. It's a hormone associated with several serious conditions, such as metabolic syndrome and diabetes. And these conditions are also linked to obesity. Your pancreas naturally secretes insulin as your blood sugar (a.k.a. glucose) level begins to rise after you've eaten a meal or snack. One of its main functions is to usher glucose into your cells. This is important to maintain optimal blood glucose levels as well as supply your cells with fuel to make energy. However, if there is an energy excess, then insulin plays a role in storing the glucose for future use. First, the excess glucose is converted into glycogen and stored in the liver and muscle cells. Once glycogen levels are maxed out, the rest is stored as fat. In addition, insulin shuts down your body's ability to burn stored fat. Essentially, your fat stays tucked away until your cells need energy in the absence of insulin and food. Thus, it's important to maintain optimal levels of insulin in your bloodstream. And this is one of the many reasons why you should avoid processed foods when it comes to weight loss. Foods high in sugar and refined carbohydrates (i.e., bread, pasta, crackers, etc.) raise your blood sugar quickly. This, in turn, releases a surge of insulin. Repeated cycles of this can lead to insulin resistance. Essentially, your cells stop responding to insulin. But since glucose can’t transport itself into your cells, your pancreas continues to secrete more insulin. And when insulin levels in your bloodstream remain high, your body becomes a fat storing machine. It's also worth noting that if insulin resistance is not addressed, it can lead to metabolic syndrome and type 2 diabetes. Exercise is an effective way to balance your blood glucose and insulin levels. However, exercise alone won't cut it. Dietary changes are always necessary. Cortisol Cortisol is commonly referred to as the "stress hormone." And rightfully so. Because your adrenal glands release cortisol when you're under stress. Now, this isn't inherently a bad thing. It's a mechanism put in place to supply the body with fuel as well as other resources when we're presented with a threat (real or perceived). But the problem arises when your body is under constant stress. And cortisol levels remain high. Which is common in today’s world. Here are three ways in which high cortisol can hijack your weight loss efforts: Cortisol triggers the release of glucose from our cells. A rush of glucose raises insulin levels. And as previously mentioned, a chronic cycle of this sets the stage for insulin resistance. Cortisol prompts the body to store fat (primarily in the abdomen) as a backup source of fuel. In fact, a chronic elevation of cortisol has been linked to abdominal fat and obesity in numerous studies. The combination of stress and elevated cortisol has been shown to influence food choices and intake. Specifically, there is a preference for foods higher in sugar and fat. So when it comes to losing weight, especially the extra pounds around your waist, it's essential to keep your cortisol levels under control. And most of all, this requires finding effective ways to reduce your stress as well as coping strategies. Meditation and mindfulness are wonderful options for this purpose. However, if these aren't for you, consider spending more time in nature or with friends and family that lift you up. Read for pleasure. Journal your experiences, thoughts, and feelings. Practice yoga. Hit the gym. The goal is to find a method you enjoy and look forward to. If the thought of your stress-relieving activity causes stress, keep trying new strategies until you find the perfect fit. Estrogen Estrogen is predominantly a female sex hormone. It's responsible for the development of a woman's reproductive system. Estrogen also plays a role in the distribution, storage, and utilization of fat. In fact, estrogen deficiencies in women have been associated with an increase in fat mass. However, the exact mechanisms aren't yet fully understood. As women pass their childbearing years, estrogen levels naturally decline. And this study found that postmenopausal women store more fat (and burn less fat) than premenopausal women. On the other hand, abnormally high levels of estrogen in men have been associated with weight gain and obesity. So whether you're premenopausal, postmenopausal, or a man, it's important to take steps to balance your sex hormones. These include: Eating a nutrient-rich diet, including healthy fats (i.e., wild salmon, grass-fed butter, and unrefined coconut oil). Keep in mind fat and cholesterol are needed to synthesize your sex hormones. Two other specific foods I recommend include flaxseeds and cruciferous vegetables (i.e., broccoli, kale, and cabbage). Avoiding endocrine disrupting chemicals (i.e., parabens, phthalates, and BPA) found in plastics, household cleaners, personal care products, and cosmetics. These toxins mimic your body's hormones, which can significantly impact their function. The EWG Skin Deep Cosmetic Database is a great resource for checking the safety of the products you currently use and finding safer options. Exercising, but not overdoing it. Excessive exercise can lead to hormonal imbalances. Reducing stress. Prioritizing sleep. Moderating your alcohol consumption. In Conclusion... To shed excess pounds, hormonal balance is key. And three specific fat storing hormones you must consider include insulin, cortisol, and estrogen. Eating healthy, exercising, reducing stress, and sleeping well are all essential. However, it's also important to understand that eating more calories than your body needs will also work against you. Even if you're eating healthy foods. And you will need a calorie deficit to burn fat even in the absence of insulin, cortisol, and estrogen. Thus, a simple way to reduce your calorie intake is mini-fasting. Essentially, for 1 or 2 days a week, you take a break from eating. The rest of the week you eat a whole-foods diet that emphasizes vegetables, healthy fats, lean proteins, and some fruits. It’s also worth noting that by not eating for 1 or 2 days, the amount of insulin your body releases will also be significantly reduced during your fast. Thus, mini-fasting is a great way to push the reset button on your metabolism. This is the basis of my Bone Broth Diet. It's a practical way to decrease the calories you consume. But, it also will naturally help balance your fat storing hormones. Keep thinking Big and living BOLD!

If you're trying to lose weight, fat loss is really what it's all about. Because I'm pretty certain you're not interested in losing muscle or bone mass. Am I right? Then you'll be happy to know there are specific fat burning hormones that you have the power to ignite. Without spending countless hours in the gym or surviving solely on baked chicken breast and steamed broccoli. I'm talking about hormones that trigger your body to break down stored fat into free fatty acids (lipolysis). And promote the use of these fatty acids in the energy making process. I'm also talking about hormones that promote muscle growth. Muscle cells require more energy than less metabolically active cells. Thus, the more muscle you have, the more fat you'll burn. So without further ado, let's meet your fat burning hormones... Human Growth Hormone Human Growth Hormone (HGH) is a hormone secreted by the pituitary gland at the base of your brain. Its key role is to promote cellular growth and repair. But, it also plays a role in fat metabolism and body composition. In fact, HGH does it all! It facilitates lipolysis, promotes the utilization of free fatty acids, and stimulates muscle growth. Unfortunately, your body naturally begins to secrete less HGH as you age. And many studies have shown that a deficiency in HGH can lead to the accumulation of body fat as well as many other negative health consequences. On the other hand, raising HGH levels in adults with an HGH deficiency has been shown to reduce body fat, especially in the abdomen. Two of my favorite ways to naturally boost HGH is high-intensity interval training (HIIT) and intermittent fasting. HIIT is an exercise regime that entails short bursts of high-intensity exercise followed by periods of recovery at lower intensity or rest. Mounting evidence suggests that HIIT is one of the most effective workouts to burn body fat. HIIT increases your HGH levels, but it also works by: Boosting your adrenaline (another fat burning hormone) Increasing your metabolic activity up 24 hours post-workout Increasing your insulin sensitivity Suppressing your appetite after the workout And what I love just as much is: You can do it anywhere (even outdoors) It doesn't require any special equipment Results are possible in as little as 15 minutes, 2 to 3 times a week My version of intermittent fasting means for 1 or 2 days a week, you take a break from eating. The rest of the time, you follow basic eating guidelines you already know: eat healthy fats, lean proteins, veggies, and some fruit. And, avoid processed food, of course. There are many health benefits of intermittent fasting, including an increase in HGH. But also consider the following: You'll take in fewer calories. And fewer calories = weight loss. It's extremely efficient. Lipolysis begins very soon after you start your fast. As soon as your body finishes digesting its last meal. Insulin-Like Growth Factor 1 Insulin-Like Growth Factor 1 (IGF-1) is a protein with a similar structure to insulin. It's primarily synthesized and secreted by the liver when HGH is released into the bloodstream. Thus, when HGH decreases, so does IGF-1. IGF-1 plays a large role in stimulating growth. Partly by influencing the action of HGH. While IGF-1 doesn't directly impact lipolysis, it does promote the use of fatty acids for energy production in skeletal muscle. And as an added bonus, the presence of IGF-1 prevents the body from storing fat. In this study, IGF-1 deficient individuals had less body fat and more muscle mass after 8 weeks of supplemental IGF-1. Eights weeks of supplemental HGH also produced similar results. Increasing IGF-1 requires boosting HGH. Thus, HIIT and intermittent fasting are both excellent strategies for this purpose. Glucagon Your pancreas secretes glucagon when your blood glucose levels are low. Essentially, glucagon stimulates lipolysis to generate fuel in the absence of food. In addition, this paper found that a short burst of glucagon is released in response to eating. The researchers believe it then sends a signal to the brain via the vagus nerve to prevent overeating. The authors also point out that intravenous injections of glucagon during meals have been shown to reduce food intake. And the benefits don’t stop there! This animal study found that glucagon not only promotes lipolysis, but it also prevents fat from being stored in the first place. So can you guess what's best for increasing your glucagon levels? Intermittent fasting! Are you starting to see a pattern? Mini-fasting lowers blood glucose levels, which then causes glucagon to be secreted. Thyroid hormones Your thyroid gland, located in your neck just below your Adam's apple, is responsible for making and secreting your thyroid hormones. And we know that they play a significant role in your metabolism as well as many other systems in your body. In fact, almost every cell in your body has receptor sites for thyroid hormones, including fat cells. Thus, when it comes to burning fat, thyroid hormones mobilize free fatty acids and enhance their utilization in the energy making process. This helps explain why individuals with low thyroid hormone levels (hypothyroid) are often overweight and have difficulty losing fat. And why individuals with high thyroid hormone levels (hyperthyroid) often experience unwanted weight loss. This study found that dieters with high baseline levels of thyroid hormones experienced significantly better weight loss results during their first 6 months on the diet. These researchers also found that increased thyroid hormone levels led to a reduction in body fat among other positive outcomes. To promote optimal thyroid hormone levels, eating an anti-inflammatory diet is essential. Such as my Bone Broth Diet as well as my 80-20 plan. Two key nutrients for optimal thyroid health include iodine and selenium. Sea vegetables, such as nori, kelp, wakame, and kombu are excellent sources of iodine. Brazil nuts are a great source of selenium. And 2 a day is all you'll need. It's also important to avoid exposure to heavy metals, mold, and chemicals, including pesticides and those found in personal care products and household cleaners. These toxins can negatively impact the health of your thyroid. And don't forget to exercise! Adrenaline Your adrenal glands, which sit on top of your kidneys, secrete adrenaline in response to stress. It's one of the ways your body prepares itself to flee or fight. Adrenaline increases your heart rate to improve circulation. It increases your breathing to pull more oxygen into your lungs. And it releases fuel in the form of glucose and fatty acids from storage so that your muscles have the energy they need to deal with the threat at hand. Now I would never recommend adding more stress to your life to boost adrenaline. But, I am a big fan of HIIT workouts for this purpose. Testosterone Testosterone is a sex hormone that men naturally produce more than women. It's what gives men their sex characteristics. Low testosterone has repeatedly been linked to abdominal obesity, especially in men. And studies have found that raising testosterone levels in obese men is an effective strategy for reducing body fat. In these cases, researchers suggest that testosterone boosts energy production as well as motivation and vigor. Testosterone is also essential for building new muscle cells (tiny fat burning machines) whether you're a man or a woman. Exercise and proper nutrition are major players when it comes to increasing testosterone. This study found that HIIT resulted in an increase of testosterone post workout. The researchers also found that dietary fat intake, including saturated fat, had a positive correlation with resting testosterone levels. This is just one of the many reasons why I don't recommend avoiding fat completely. But stick to healthy fats, such as coconut oil, avocado, olive oil, and butter or ghee from grass-fed cows. To Sum it Up... Your body produces several fat burning hormones that can help you achieve your weight loss goals. But first, you need to unleash them. THE most efficient and effective ways to put your fat burning hormones to work include exercise, especially HIIT, and intermittent fasting. But before I sign off, it's worth mentioning a few other factors you should consider when it comes to igniting your fat burning hormones. Make sleep a priority. The pituitary gland naturally secretes HGH during deep sleep. And it's also when the body repairs itself and builds new muscle tissue. Find healthy ways to manage stress. Consider meditation, mindfulness, and spending time in nature. Chronic stress works against your body's fat burning mechanisms. Always choose nutrient-rich, whole foods over processed foods. Your body needs a variety of nutrients to synthesize your fat burning hormones. And it also needs nutrients to mobilize and burn fat. Keep Thinking Big & Living Bold!

I know that being slim is at the top of your wish list, and it’s a big deal for me as well. Nothing in the world makes me happier than pulling on that new pair of skinny jeans and discovering that it fits like a glove—woo hoo! When it comes to good health, however, I know that being at my ideal weight is just part of the picture. That’s because being truly healthy is a lifestyle—not just a number on the scale. And today, I want to talk about seven of the most important elements of that lifestyle. Eat right. We all know people who live on low-cal frozen meals, diet sodas, and nonfat yogurt. Many of them are dragging through life with bad skin, bad hair, a bad mood, and zero energy. In addition, we all know people who live on junk—a bowl of sugary cereal for breakfast, a burger and fries for lunch, a super-sized soda in the afternoon, and pizza for dinner. These people may stay slim for a while, but eventually they crash and burn, developing a big belly, sleep apnea, or even diabetes. Why are both of these groups of people—the low-cal, low-fat dieters AND the junk-food junkies—so unhealthy? Because they’re not feeding their bodies the foods their cells crave. So here’s the first and biggest step toward glowing health: EAT REAL FOOD. Banish fat-free pseudo-foods, artificial sweeteners, fake flavors, soy Frankenfoods, and junk foods from your kitchen. Say “no” to drive-through meals, over-processed frozen meals (even if they claim to be “healthy”), and barcoded foods with ingredients you can’t even identify. Instead, eat the cleanest and highest-quality meat, poultry, seafood, and eggs you can afford. Load your plate with nutrient-rich veggies, and toss in a handful of berries or half a grapefruit. Include a dose of healthy fat in every meal, and add healing collagen to your diet with collagen shakes and bone broth. I know that eating like this takes more effort than microwaving a “healthy” frozen meal or scarfing down a fast-food taco. But it’s the #1 key to getting slim, energetic, and healthy—and glowing health is a very big reward for a few extra minutes in the kitchen. Get a handle on your stress. Your body is wired to respond to the stresses your early ancestors faced—for instance, a raging thunderstorm or a rampaging bear. However, it’s NOT designed to handle the constant grind of today’s world, from job pressures to bills to family crises. This modern-day stress never lets up, and it can grind you down over time. It can hike your cortisol levels, giving you a “cortisol tire” even if you’re slim everywhere else. In addition, it can wreck your skin and hair, leave you bitchy and depressed, and even age your cells faster. I wish I could wave a magic wand and get rid of your stress, but I can’t.  However, I can tell you how to take control over it: by practicing simple, powerful stress-busting techniques every day. Here are some of my favorites: Meditate. Do breathing exercises. Do yoga or Tai Chi. Read a book. Start a journal. Take up a new hobby. Watch a funny show. Call a good friend. Play with your dog, your cat, or your kids. Also, get a little outdoor time each day. A quick hit of Mother Nature—whether it’s planting some herbs in your garden, walking the dog, or simply admiring the flowers outside your office at work—can ratchet your stress down fast. Finally, stop volunteering for every bake sale, school field trip, or office project. You know my mantra: Strategize your yesses! If you’re overwhelmed, make a list of everything you’re doing, and start chopping things off that list. Every time you do this, you’ll reclaim more “you” time that you can use for activities that lower your stress and truly make you happy. Move all day long. We’re made to move, but these days we spend hours every day sitting instead. Whether we’re commuting to work, sitting in the office, or parked on the couch watching TV, we spend far too much time with our bottoms in a chair. One result of this is what I call “flat butt.” That’s when your bottom gets saggy and droopy, like a deflating party balloon. However, far worse things than “flat butt” can happen if you sit all day long. Too much sitting leads to weight gain, insulin resistance, poor posture, low muscle tone, and a host of other health problems that doctors refer to collectively as the sitting disease. What’s the answer? In addition to working out at least three or four times each week, get in the habit of moving every hour. At work, stand up and do some stretches, climb the stairs instead of using the elevator, and visit coworkers rather than emailing them. At home, dance to your favorite music or walk around the room as you watch TV. (A step tracker can motivate you to up your game.) All of this is easy, and all of it will help keep your body young, slim, and healthy. Get your shut-eye. Sleep rocks!  Getting a good night’s sleep enhances your immune function, refreshes your brain, brightens your mood, and keeps your metabolism working efficiently so you burn off those calories. However, I know it can be hard to get enough zzzz’s when you’re busy and stressed. Here are some tips that can make it easier: Set a bedtime. It’s easier to fall asleep when you sack out at the same time each night. Turn off your devices at least one hour before bedtime, because the blue light emitted by them messes with your melatonin levels. If you can’t bring yourself to shut your devices down, use blue light-blocking glasses. (Some devices also have a blue light-reducing setting.) Create a bedtime ritual. For instance, set aside an hour to write in your journal, take an Epsom salt bath, read a novel, or chill out with some soft music. Drink a mug of bone broth with dinner. The glycine in the broth will help to soothe and relax you. Above all, prioritize sleep. Remember that it’s not just “down time”— it’s your body’s rest, refresh, and repair time, and getting enough of it is far more important than catching up on a few chores or watching the late show. Tackle those toxins. Tons of nasty chemicals are lurking around your home in cleansers, scented candles, bug sprays, yard care products, and detergents. They’re even hiding in your soaps, shampoo, and makeup! Luckily, it’s easy to swap out toxic products for clean ones. If you aren’t sure which brands to buy, check out the Environmental Working Group’s Skin Deep cosmetics database and their Guide to Healthy Cleaning. Also, clean up your water. If you can’t afford a whole-house filtration system, get point-of-use filters for your faucets and showers. Create a supportive inner circle. Forget about being popular (seriously, that’s SO high school!). Instead, cultivate a small group of friends who will make your life better. Here’s how to recognize these people: They leave you feeling energized. They make you feel better about yourself, rather than worse. They really listen to you. They cheer you on when you’re working to get healthier, and steer you straight if you’re acting in unhealthy ways. Friends like these don’t just make you happy; they help keep you healthy as well. A good social network can reduce your stress and even lower your risk for high blood pressure and obesity. As you’re cultivating your inner circle, ease out the people who don’t share your values or who take too much advantage of you. It’s fine to be friendly with these people, but draw the line when it comes to being friends. Be kind to yourself. It always amazes me that we strive so hard to be kind to others, and yet we’re frequently cruel to ourselves. This is especially true for over-achievers, who are constantly beating themselves up over every perceived flaw. To be truly happy and healthy, you need to stop this self-bullying and start being as kind to yourself as you are to others. Here are some tips for doing this: Stop thinking of mistakes as failures. Instead, think of them as life lessons, say “next,” and move forward. Quit the negative self-talk, and send yourself positive messages instead. For instance, rather than saying, “I need to lose weight because I look terrible,” say, “I want to lose weight because I deserve to be healthy.” Do something nice for yourself every day. This may actually be a difficult habit to cultivate if you’re used to spending all your time trying to please your kids, your partner, your parents, or your boss. To make sure you don’t skip this random act of self-kindness, set a daily reminder on your phone. Finally, stop comparing yourself to other people. Instead of wishing you were more like them—richer, more beautiful, more talented—focus on being the best YOU that you can be. You’ll be amazed at how this simple shift in attitude changes your life for the better. — Put all of these seven strategies into play, and you’ll be healthy and happy from head to toe. And every one of these smart moves will help you get slim and stay slim as well… so your healthy, happy body will look awesome in those skinny jeans! Keep thinking Big and living BOLD!

Every time I walk into a gym, I’m always shocked to see just how crowded the treadmills and ellipticals are. You know exactly what I’m talking about: the people who spend hours of their day running! Okay, I’m not entirely shocked...for years, many health experts have been telling us the wrong information about working out as it relates to weight loss. That’s a common misconception my patients fall prey to all the time. So listen up if you’re looking to go down a jeans size and slim that waistline...but you can’t stand the idea of doing 2 hours of cardio a day… Because I’ve got GREAT news for you: Long bouts of cardio is a waste of your time. So if you’re wondering why you’re not losing weight--even after an hour on the treadmill a couple times a week...it has nothing to do with your genetics. And you can take a big sigh of relief, because adding an extra hour on that treadmill will NOT get you better results. Instead, let me introduce you to HIIT (High Intensity Interval Training). It’s a fat-blasting method of cardio that turns your body into fat-burning machine. What is HIIT? Just as the name implies, HIIT involves short bursts of intense workouts--like sprints or weight training for thirty minutes. They key here is you’re doing 30 seconds of intense workouts (like sprints--my FAVORITE workout while I’m traveling), and 30 seconds of rest, for example...rather than 30 minutes of steady jogging. And guess what? Extra fat HATES this! That’s good news for you, because after you’re done with your HIIT workouts...your body continues to burn fat. Now that’s bang for your buck, baby! But that’s not all... Did You Know HIIT Has Anti-Aging Benefits, Too? There was a study recently published in the Cell Metabolism journal. Here’s what happened. They took 72 sedentary adults. Each participant was given a 12-week workout routine: 1) HIIT cycling, 2) strength training, or 3) a combination. At the end of the 12 weeks, the researchers biopsied tissue samples and analyzed cells from before and after the experiment. Turns out, the group with the HIIT cycling routine reversed many age-related differences. The group who did the HIIT got the biggest benefit at the cellular level. They had a 49%-69% boost in mitochondrial capacity--the ability to produce energy. Which means, they had that youthful energy from their 30s!   Plus, the group of older adults (ages 65-80) had cells that LOOKED much younger under a microscope. It's like they turned back time with this simple exercise routine! Different Types of HIIT I used running as an example earlier, but HIIT applies to ALL kinds of cardio. As long as you’re varying your levels of intensity in intervals, you can use HIIT with: Biking Hiking Sprinting Weight training Air squats Burpees Jumping lunges High knees Stepping Machines ...and so much more! You can get creative, as long as what you’re doing is intense and makes you sweat. The Best Part About HIIT: You only need 10 minutes Instead of going for a morning run for 1-2 hours, all you need is 10 minutes a day to reap some amazing results on your waistline. I typically recommend 2-3 times a week. Whenever I’m traveling, I make it a point to get my HIIT workout in--whether it’s sprints on the beach or squats in my hotel room. Keep thinking and living BOLD!   P.S. I can’t say enough about the amazing benefits of HIIT workouts and I love the Xiser for HIIT workouts. Xiser is a compact, portable stepping machine and the only stepper geared toward high intensity training. Learn more about this fat-burning, HIIT machine.

I’m all about being healthy, but hey… I also believe in living it up a little! So if you run into me at a party, I’m likely to have a low-carb veggie appetizer in one hand, and a cocktail in the other. And if I’m serving a big Italian dinner, you can bet that I’ll pour a glass of Sangiovese to enjoy along with it. Luckily, as it turns out, I can enjoy my indulgences without a smidgeon of guilt. That’s because research shows that a little alcohol can actually be good for you—and for your waistline.  (The key phrase here, of course, is a little.) Here are some of the findings that scientists are reporting: Researchers collecting data from nearly 20,000 women found that “compared with non-drinkers, initially normal-weight women who consumed a light-to-moderate amount of alcohol experienced smaller weight gain and lower risk of becoming overweight and/or obese during 12.9 years of follow-up.” In a study involving 108 patients with carotid atherosclerosis, researchers asked half of the patients to follow a modified Mediterranean diet and to exercise. Within this group, half of the patients drank red wine while the other half avoided alcohol. A second group continued their customary lifestyles, with half drinking red wine and the other half abstaining. The researchers found that a glass of red wine each day had very positive effects on health that were independent of dietary and lifestyle changes. So go ahead and pour yourself a glass of red wine at dinner, or order a gin-and-tonic on girls’ night out. It’ll add a little sparkle to your evening, without doing you any harm. However, keep some cautions in mind. First, avoid overdoing it. Unlike light drinking, heavy drinking can pack pounds on you—and it’s terrible for your liver, your skin, and your brain as well. And if you already have non-alcoholic fatty liver disease (lots of people do—see my post earlier this week), you definitely don’t want to put any more stress on that liver. Remember, too, that your ability to metabolize alcohol will lessen as you age, meaning that you can’t drink like you did a decade ago. (Well, technically, you can… but you’re gonna regret it later.) I know it’s one thing to limit yourself to a single glass of wine at home, and another thing to toe the line when you’re at a wedding or party. If you tend to over-indulge at social events, try these tricks: Alternate drinks with glasses of sparkling water. Switch to drinking wine spritzers (half wine and half sparkling water). That way, you can have two glasses for the price of one. If you use a step tracker or have a step-tracking app on your phone, walk at least 1,000 steps after you finish a drink before starting another. Also, be smart about which booze you choose. Beer is loaded with carbs that will go straight to your belly. It also contains gluten (unless it’s specifically labeled as gluten-free), which can cause inflammation—another fat-promoter. Drinks containing commercial mixers are filled with sugar, which will hike your blood sugar and insulin levels and pack pounds on you. So avoid beer and sugary mixers. Instead, reach for wine or distilled spirits, and use sin-free mixers like sparkling water or muddled berries. For more healthy ideas, check out my free ebook of cocktail recipes. Follow these simple rules—be smart about how much you drink, and be smart about what you drink—and alcohol can be part of your slim, healthy lifestyle. That’s why I’m toasting you right now with a glass of Shiraz and saying alla tua salute—to your health! P.S. If you’re doing the 21-Day Bone Broth Diet remember alcohol is on the NO list. Keep thinking Big and living BOLD!

I appeared on the Dr. Oz Show to bust the myth about fasting. If you think of "fasting" as extreme hunger and starving, read on. On the show, I shared how a special technique called “intermittent fasting” helps you lose AND keep weight off in as little as 5 days. Maybe you’ve tried different diets that never seem to work. Or maybe your conception of weight loss involves super strict eating rules or counting every calorie. Listen, that’s not how long-term weight loss happens, especially as you get older. Which is why you MUST know about intermittent fasting. Intermittent fasting means restricting your eating windows to certain periods of time throughout the day. It’s efficient for burning stored fat, sculpting lean muscle, balancing your blood sugar, and managing your hunger hormones...and so much more. Download my FREE 5-Day Intermittent Fast Jump-Start Plan and you’ll get an easy-to-follow schedule for 5 days to maximize your weight loss! Best of all, it’s a reason thousands of my patients now easily fit into jeans and dresses they haven’t worn in years... ...with no starving or extreme hunger involved.   In fact, during intermittent fasting, you’ll eat protein-rich foods and healthy shakes that keep you full all day long. Unlike juice cleanses, you’re not just losing water weight, only to gain it back again. Instead, you’re getting rid of fat. And you’re keeping it off for good (I’ll show you how later). Download my FREE 5-Day Intermittent Fasting Jump-Start Plan, and you’ll see how you can drop pounds in just 5 days, PLUS you'll learn these secrets: Is breakfast really the most important meal of the day? Eat your first meal at this time to avoid any weight gain (and have MORE energy in the morning!) The powerful nutrient that keeps you satiated and satisfied throughout the day--while you melt away fat and extra pounds. Just add it to your smoothie to shut off sugar cravings! This chocolatey, luscious dessert is low in sugar, and tastes like a cheat meal! (The 3-minute recipe is on page 6!) Want to keep losing MORE weight after the 5-day intermittent fast? This food group could be the source of your weight gain and bloating (and it’s not just sugar). Cut out this food group and watch those jeans get looser! These 10-minute chicken wings support a slim waistline during the 5-day intermittent fast and will make you forget ALL about those gut-bloating restaurant wings.   ...and much more! Think of All the Jeans and Dresses You Can Fit in After Just 5 Days of Intermittent Fasting Imagine looking in the mirror and seeing a slimmer waistline...wrinkle-free, naturally glowing complexion...and feeling youthful like you did 10, 20, 30 years ago! PS—I've got a special surprise for people who watched my Dr. Oz appearance all about intermittent fasting! Keep thinking Big and living BOLD!              

Summer’s here, and it’s time for beach picnics, backyard barbecues, and pool parties. These are loads of fun, but you’ll be tempted to stray from your diet when you’re confronted by summer classics from burgers and beer to pasta and potato salads. In addition, if you’re traveling or entertaining out-of-town guests, you’re likely to be eating out a lot. That’s another diet trap, because the average meal at a chain restaurant has a stunning 1,128 calories and is swimming in fattening carbs. If you aren’t careful, you’ll give in to summer’s temptations and pack pounds on your belly… just when you want to be showing it off in crop tops and swimsuits. How can you avoid this scenario? Follow these six tips for having a blast this summer without adding an inch to your waistline. Plan and Prep I like to say, “Eat, think, and be merry.” In this case, a little thinking ahead of time can save you from extra pounds later on. Are you entertaining out-of-town visitors this summer, or taking a summer road trip yourself? Then do your research ahead of time. When you’re eating out, review restaurant menus online and pick a restaurant that offers healthy options. Figure out what you’ll order before you go—and then, when you get to the restaurant, don’t even open the menu. Instead, sip on a glass of sparkling water or tea while your dining companions make their decisions. BYOF (Bring Your Own Food) Bringing your own food to a summer get-together isn’t always possible, but hosts typically appreciate contributions. (Who doesn’t like extra food at a party?) Some of my faves to bring to barbecues or pool parties include my Buffalo Chicken Meatballs, my tapenade with crudites, and my Spinach Salad with Pomegranate Vinaigrette. In addition, I frequently offer to whip up some of my bone broth cocktails, which are always a huge hit! Eat Before You Go Swimming, beach volleyball, and other summertime activities can cause you to work up a big appetite. To make sure you don’t pig out at a get-together, eat a small but filling meal before you leave home. Include some protein, a little healthy fat, and a generous serving of leafy veggies. This mini-meal will fill you up, stave off cravings, and give you the burst of energy you need for all that fun in the sun. Enlist Help Tell your family and friends about your new eating habits so they won’t wonder why you’re not gulping beer, noshing on hot dogs, or diving face-first into the chips and dip. They might tease you a little at first—but when they realize that it’s important to you, they’ll probably also encourage you. In fact, they may even start thinking about improving their own diets! Be Firm—and Offer a Pitch Frequently, people won’t even notice when you change your habits—and if they do, they typically won’t care. If some people do give you a hard time, simply look them in the eye and say firmly but politely, “It’s important to me that I eat this way. I’m sure you understand my desire to be as healthy as possible.” If you’re with friends or family members who want to know more or seem open to learning, give them what I call my dinner party pitch—or, in this case, my pool party pitch! Here it is: “I love being healthy, feeling energized, and looking my best. Eating real, unprocessed foods gets me there. The concept is simple, really. It’s all about eating foods that my body metabolizes and digests best, so naturally I function better. “This lifestyle is easier than you think. I’ve adapted nearly every dish I love in order to make it healthier—and my versions taste just as fantastic. “For me, it’s a no-brainer. I love the food, I look better, and I don’t feel sluggish or need to battle health problems.” Eat When You Get Home Congratulations! You did it! You went to a pool party, a backyard barbecue, or a beach picnic, and you resisted temptation. Now, back at home, you’re feeling proud, but also a little hungry. This is the time to celebrate with a delicious, healthy snack. Afterward, put on your jammies and snuggle in for a restful sleep, knowing that come morning, you won’t have a food hangover—and you’ll still look awesome in that sexy swimsuit. Sweet dreams! Keep thinking Big and living BOLD!

My life is crazy, and most days I’m running like my hair’s on fire. (You know the feeling, right?) But no matter how busy things get, I take time to work out every day. What’s more, I’m always looking for ways to improve the quality of my exercise routine. And lately, I’ve found a way to get far more mileage from each workout: by working out during a fast. If you haven’t tried it yourself, I highly recommend it. Why workout during a fast? Working out during a fast burns more fat. About six hours after a meal, your body enters a fasting state. When this happens, it burns off its stored sugar and then starts breaking down fat and converting it into ketone bodies for fuel. In other words, you start burning fat instead of sugar for energy. When you exercise in this fasted state, it blasts the fat off you. In fact, research shows that if you work out before eating breakfast in the morning rather than afterward, you can burn nearly 20 percent more fat. Fasted exercise is also a great way to undo the damage if you’ve over-indulged in pizza or scarfed down too much Chunky Monkey. Research shows that even when you’ve sinned, it can keep those extra pounds from piling on. In one six-week study, researchers asked male volunteers to stuff themselves with junk food every day. Some participants didn’t exercise at all while gorging themselves, while others either fasted before exercising in the morning or ate a big breakfast before working out. What happened? The men who didn’t exercise got way chubbier (no surprise). The men who ate breakfast before exercising also gained weight, although only about half as much as the controls. Those who workout during a fast, however, gained virtually no weight, even though they ate the same bad diet. Working out during a fast lowers your insulin levels. Excess insulin packs fat on your body and puts you at risk for diabetes, so one of the biggest favors you can do for yourself is to drive that insulin down. Either fasting or exercise will help you do this—and when you pair them up, the result is metabolic magic. In the study I cited above, for instance, the controls and the non-fasting exercisers exhibited insulin resistance (which leads to higher insulin levels) after their junk food overload. The fasted exercisers, however, showed no signs of insulin resistance, in spite of their terrible diet. In another study, participants exercised in a fasted state at least three times weekly for 12 weeks. By the end of the study, they lost an average of one-quarter of their baseline fat mass, and their fasting insulin levels fell by 25%. That’s HUGE. Working out during a fast improves your athletic performance. Right now, you’re carrying around a big supply of energy in the form of fat. The problem is that you can’t access that energy easily, because your body is trained to burn sugar—not fat. That’s why you’ll “hit the wall” if you run out of blood sugar in the middle of a race or a game. When you work out during a fast, however, you teach your body how to tap readily into your fat stores for energy. When you do this, you become metabolically flexible. On the day of a big race or game, you’ll still want to eat beforehand (that’s not the time for fasting). But if you’re metabolically flexible, your body will easily switch to burning stored fat once it uses up the sugar from your meal. As a result, you’ll have a virtually unlimited supply of energy… and that means you can leave your competition in the dust.  What rules do I need to follow when working out during a fast? Schedule your workouts at least six hours after a meal Start with easy exercise such as walking or slow cycling, and build up to more intense workouts. Drink plenty of water before, during, and after each workout. Eat soon after doing an intense workout. I recommend refueling with an easy-to-digest protein like a bone broth protein shake or some chicken or salmon and a starchy carb such as sweet potato. When you start working out during a fast, it’ll take about two weeks for your body to master the art of burning fat for fuel. Hang in there, even if your workouts are a little tough at first. I promise that your investment will pay off big-time when the pounds melt off, your insulin level drops, and you crush your rivals on the court, the track, or the field! Keep thinking Big and living BOLD!

You know me as the “bone broth doc,” but you know what? There’s another drink that I also love with all my heart and soul. It’s coffee, and for me, it was love at first sip. I drink coffee every day—hot, iced, even in protein shakes. I adore an after-dinner espresso. And seriously… do NOT get between me and the coffee pot in the morning, especially if I just got in on the red-eye from L.A.! I love coffee for the taste and that energizing caffeine hit, but that’s not all. As it turns out, coffee is a turbo-charged Superfood. Here are ten of its top benefits: It helps you burn fat. Caffeine sends your metabolism into overdrive, so you take off those pounds faster—especially around your belly. (One caveat: This effect can diminish over time, so enjoy it while it lasts.) It lowers your risk of diabetes. If you’re trying to avoid Type 2 diabetes, a morning dose of java may be just the ticket. A 2015 study found that habitual coffee drinkers (defined as people who drank more than 1.5 cups each day) were 54% less likely to develop diabetes than non-drinkers. The reason: coffee appears to lower inflammation, which plays a key role in diabetes. It helps keep your liver healthy. People who drink coffee have lower levels of enzyme markers for liver damage and inflammation.  They’re also less susceptible to liver diseases including fibrosis and cirrhosis. It lowers your risk of dementia. Drinking between three and five cups of coffee each day may slash your risk of developing Alzheimer’s disease by as much as 20%, according to one study. The researchers think it’s the polyphenols in coffee that do the trick. It can make you an awesome athlete. According to an NPR report, studies show that the caffeine in coffee “helps female volleyball players hit the ball harder and jump higher, rowers go farther, and cyclists go faster in a 20K time trial.” Think what it can do for your own workouts—or how much faster you’ll be able to reach that toddler who’s trying to flush your smartphone down the toilet! It can lower your risk for some cancers. Research shows that women who drink more than three cups of coffee per day have a 20% lower risk of developing basal cell carcinoma than women who drink less than one cup a month. Men who drink more than three cups of coffee have a 9% lower risk for this cancer than men who avoid coffee. Coffee can also reduce your risk for endometrial, liver, prostate, and estrogen-negative breast cancers. It can reduce your risk for Parkinson’s disease. Drinking four or five cups of coffee each day can cut your risk of developing Parkinson’s disease nearly in half. In addition, drinking coffee can reduce symptoms in people who already have Parkinson’s. It can lower your risk of stroke. According to a large study in Japan, drinking even a single cup of coffee each day can reduce your risk of stroke by 20%. A Swedish study found that drinking two to four cups can cut your risk by nearly 25%. It can help you live longer. One study of nearly half a million older people found that compared to men who drank no coffee, men who had two or three cups a day were 10 percent less likely to die at any age. For women, the risk dropped by 13 percent. It can make you happier. Scientists report that drinking caffeinated coffee can cut your risk for suicide in half—apparently because it has antidepressant effects. — In short, that morning cup of coffee isn’t just jump-starting your day—it’s making you healthier and happier all over! Of course, the trick is to avoid undoing its benefits by loading it with sugar, artificial sweeteners, artificial flavors, milk, or creamer. Instead, try a dash of coconut milk, and a little stevia or monk fruit if you have a sweet tooth. If you struggle to give up that processed creamer or the teaspoon, or more, of sugar, try adding a scoop of Bone Broth Protein Powder or a packet of Collagen Shake to your morning cup-of-joe to create a latte-like treat with a boost of collagen! Oh, and by the way, you don’t need to drink your coffee to reap its benefits. It’s also great in desserts like my Espresso Granita. Keep thinking Big and living BOLD!