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If I we're drawing a road map to living the best life you can, I’d start with this: PUT QUALITY FIRST! That applies to everything from relationships to how you spend your time. And it especially applies to food. But I know that if you’re used to shopping without putting a lot of emphasis on the quality of what you’re buying, getting started can be tricky. And if you’re watching your budget, you need options for purchasing high-quality products without breaking the bank. So I want to give you some guidelines for making informed decisions that balance great quality with price considerations. Quality Levels for Meat (And the Budget For Each) I always go for the quality meats because they have the most nutrition benefits. Sometimes it can get pricey, yet it’s always worth it. Which meats should you spend more on, and which can you cut back? Well, it all depends. Let’s take a look at the different levels of quality of meat, and from there you can decide for yourself: BEST $$$ Beef: Local, pasture-raised, 100% grass-fed and finished Pork: Local, pasture-raised Poultry: Local, pasture-raised GOOD $$ Beef: Pasture-raised, grass-fed Pork: Organic, free-range Poultry: Organic, free-range OKAY $ Beef: Mainstream conventional, lean cuts with visible fat trimmed Pork: Avoid at all costs! Conventional pork simply isn’t healthy. If you can’t afford organic, choose another protein instead. Poultry: Mainstream conventional Budget Tip: Depending on how it’s priced or what’s on sale, sometimes the GOOD option will be better value, sometimes the BEST option is better value. What I like to do is see what’s on sale that week and buy two week’s worth. I’ll freeze half of it if I don’t cook or it in time. Then, I can enjoy the rest for later without having to buy more of it AND take advantage of the sale. While we’re here, I want to make a note on the difference between pasture-raised vs. free-range. On the surface, they seem like the same thing: the animal isn’t cooped up in a small cage all day with little room to roam around. However, “free-range” can often be misleading. Sometimes it means the animals are in a large space with the door open, but there isn’t really grass or a pasture to eat from. Which is why the BEST level is pasture-raised. If you’re on a super tight budget and nothing’s on sale, go for organic free-range. Quality Levels for Seafood This one’s a little more simplified. You want to avoid any fish “farm-raised”--it just sounds bad, doesn’t it?  Instead, opt for fish labeled wild, wild-caught, or humanely harvested. Simple as that! Quality Levels for Produce You want to be eating a ton of veggies in your diet. And luckily, you have more wiggle room than you do with meats. Still, quality makes a difference when it comes to nutrient and toxin levels. Here’s how the different levels stack up: Ideal: Seasonal, local, organic Great: Local and organic Good: Either local or organic Okay: Conventionally grown, rinsed well to remove possible pesticides (but who knows if the pesticides are fully removed?) Budget Tip: Most farmers markets have great deals on local, fresh, and organic produce. The farmers sell their vegetables directly here, which means the grocery store is cut out of the pricing equation--and the store isn’t there to mark up the prices. That’s why you can get high quality produce at lower prices at the farmers market. So find your weekly market and head on over! Quality Levels for Eggs Welcome to the confusing world of egg labels. This is by far the most complex of the bunch. Yet it’s the most important, because quality eggs make a huge difference in your diet. Have you ever seen an organic, pasture-raised egg next to a conventional one? Notice the difference in yolk color--the organic egg yolk is SO much brighter and more orange (and full of nutrients)! And the non-organic egg yolk a light yellow and thinner in texture. So, let’s take a look at all the different labels. Next time you go to the eggs section, you’ll have a better understanding of what all the labels mean. Pasture-raised: Chickens roam around freely and eat nutritious grasses and other plants and bugs Animal Welfare Approved: This regulated label is very high welfare standard reserved mostly for family farms. Chicken have continual access to shelter and pasture. No antibiotics are used. Food Alliance Certified: Chickens are uncaged and can access the outdoors. This is also regulated. Certified Organic: Chickens eat organic feed and NO antibiotics unless they require them. They are uncaged and have some access to the outdoors. Compliance is audited. Certified Humane: Chickens are uncaged inside barns or warehouses but may or may not be indoors. They have space to roam freely, and receive no antibiotics or hormones. Free Range: Chickens have access to the outdoors at least 51% of the time. Like I mentioned above, there are no restrictions on what the birds are fed and no way to verify how long they’re outside. No antibiotics/no hormones: The validity of this label is highly questionable. If you buy eggs labeled Certified Organic, Animal Welfare Approved, or Certified Humane--all regulated--you’re getting antibiotic and hormone-free eggs. So if you’re really worried about the two, make sure those labels are on the carton instead. Omega-3: Chickens are fed fish oil or flaxseed to increase omega-3 fatty acid levels in their eggs. How much are they eating? Who knows--the amount isn’t regulated. Natural: Super sketchy. It isn’t governmentally regulated, so anyone can slap this word on their labels. Cage-free: Chickens are inside barns or warehouses, and their living conditions vary greatly. NOT the same as free-range or pasture-raised. Vegetarian: Chickens are fed a diet free of animal byproducts. But chickens aren’t naturally vegetarians, so this diet isn’t actually best for them. American Humane Certified: This certifier allows cage confinement and cage-free systems, so you don’t actually know what environment your eggs came from. United Egg Producers Certified: Another misleading label. This certifier permits routine cruel and inhumane practices and caging. Budget Tip: Ideally, you want to buy certified organic, pasture-raised eggs. But a dozen of those could sometimes be upwards of $9. Ouch! A lot of the times, eggs go on sale, so keep a lookout for those. Also, you can buy eggs in bulk at the farmer's market or Costco--just make sure to check your labels. Eggs are not the products you want to compromise quality! Quality Fats and Oils There are SO many oils out there to chose from. Unfortunately, most of them are complete crap, and they contribute to inflammation. (I go over the list of “no-no” oils and why here) If you choose healthy fats and oils, they can help you lose weight and look younger. Here are my best choices: Coconut Fats: Coconuts are an excellent source of saturated fat. Different types are coconut oil, coconut butter, coconut flakes, and coconut milk. You can use them for cooking or baking! Olives and avocados: Use olive oil and avocado oil for salads, and nibble on both olives and avocados on salads or as snacks. Just don’t cook with olive oil! Animal fats: It seems counter-intuitive, but animal fats are an excellent choice for cooking if it comes from organic, grass-fed, pastured animals. Great options are lard, tallow, butter, and ghee. Plus, they make your food taste rich with flavor! Ever had brussel sprouts cooked in lard? It’s the secret most restaurants use--but you don’t have to spend $10 on a small plate of them! Budget Tip: Some Costco locations have large bottle of avocado oil and quality ghee. You’ll save big on these at Costco and they’ll last you awhile. As always, keep checking your labels! Now that you know the different quality levels of different meats and produce, you can see why the higher tiers cost a lot more, and how they’re so much healthier for you. If you want to keep saving beyond this, here are my best budget tips I live by. Budget Tips I Live and Swear By Plan, plan, plan. Set aside one or two days a week to whip up some healthy meals and dishes. Slice veggies, make salsa, hard-boil some eggs, etc. to have them ready to go. Batch-cook food and freeze any food you won’t be able to eat that week. Soups, chilis, and stews can be both healthy AND budget-friendly. Buy nuts and seeds in bulk. These don’t go bad easily, so you don’t have to worry about using them up before they spoil. If you’re using a less-expensive cut of meat, use a slow-cooker or pressure cooker to tenderize the meat. It’ll taste a lot more expensive than it was! Make it yourself. You can make your own almond milk or almond flour. It’s really simple if you have a blender--all it requires is almonds ($6.99 per pound as opposed to $10.99 for almond flour or $8 for almond milk) and water. Also, quality ghee can cost you up to $14 for a jar (yes, really). If you get Kerrygold at your local store (about $3), you can clarify the butter yourself. I can always find good deals at Trader Joe’s on coconut oil, full-fat coconut milk in a can, nitrite-free bacon, ghee, olive oil, wines, dark chocolate, sparkling water, frozen bagged vegetables, fresh chopped up vegetables (saving you time, too!), maple syrup, bulk nuts, seeds, and dried fruits. They’re also always coming out with new products as the demand rises--like coconut aminos, for example. They didn’t always have that, but I’ve seen it recently at a couple different stores! Whole Foods has fabulous weekly deals. There’s always a deal on at least one fresh meat, and the quality is always high. Plus, their organics line is priced competitively! And their bulk section is great if you only need a little bit of something instead of a whole bag--or if you just want to try it out. You’ll find items like almond flour or coconut flour--great for baking! As I mentioned earlier Costco always has great prices on bulk items, like raisins, organic spinach, coconut oil, avocados, Kerrygold butter, Lime Lacroix, San Pellegrino, and lump crab meat. If you know you eat a lot of something (like eggs or bananas), get it at Costco! Cook with the holiday season. In May and July, get grilling meats as those tend to go on sale for Memorial Day and 4th of July. In November, get bags of cranberries or pureed pumpkin. (Just avoid the after-Easter candy sale!) Last But Not Least, Change Your Mindset of Eating Quality Food Finally, I want to make one last point. If you’re used to being a bargain shopper, buying quality food requires a brand new mindset. From a money standpoint, think of it this way: You may be saving a couple dollars here and there buying non-organic meats, but think of all the health issues you could develop down the road. And think of how expensive that will be to treat. In the long run, you’re really not saving that much money, are you? What we put into our body matters. I started prioritizing my budget around the food I ate, and that made a huge difference in how I shop. If you want to start a healthy lifestyle and lose weight for good, check out my 80/20 Program. In it, you’ll discover eating healthy doesn’t have to taste bad or be difficult. In fact, it’s as delicious as pork chili, chicken cacciatore, and salmon with creamed spinach. Yum! Keep thinking Big and living BOLD!

One of the first things I say to new patients is, “Let’s check your vitamin D level.” That’s because if they aren’t getting enough of this vitamin—and millions of people aren’t—they’re going to pay a big price when it comes to health. Today, I want to talk about this “sunshine vitamin,” and why it’s absolutely crucial for you to get enough of it. Along the way, I want to dispel some dangerous myths about sun exposure and sunscreens. Why is vitamin D so important? When it comes to your health, vitamin D is a superstar. Science shows that in addition to keeping your bones strong, high levels of this vitamin can help protect you against cancer, depression, diabetes, and multiple sclerosis. Moreover, research reveals that high vitamin D levels may cut your risk of having a heart attack in half. Want a bonus? Getting enough vitamin D may even make your hair thicker! That’s why it’s bad news that millions of people are deficient in this important vitamin. Research shows that more than 40% of Americans have a vitamin D deficiency. Luckily, it’s easy to ensure that your body has a plentiful supply of vitamin D. In a minute, I’ll tell you how—but first, let’s talk about how you may become deficient in the first place. Risk factors for vitamin D deficiency There are lots of reasons why people have low levels of vitamin D. Here are some of the most important ones:  Geography: The sun’s ultraviolet B rays trigger your skin to make vitamin D, and this radiation is weaker at higher latitudes. Sunscreen: If you’re constantly slathering on sunscreen, you’re creating a barrier that stops your skin from making vitamin D. Clothing: Your fashion choices could be blocking vitamin D production. If you’re covering your skin with long pants, long-sleeved shirts, and hats, you’ll get a much smaller dose of vitamin D when you’re in the sun than if you’re in shorts or a sundress. Pollution: Pollutants can block UV rays from reaching your skin. In fact, heavy pollution can reduce available UV rays by 60%. Gut health: A sick gut absorbs less vitamin D than a healthy gut. Age: As you get older, your skin gets less efficient at synthesizing vitamin D. As a result, you need more sun exposure to get the same benefit. Skin tone: This is an important factor, although recent research indicates that vitamin D testing may not accurately measure levels of active vitamin D in African Americans, leading to over-diagnosis of vitamin D deficiency. Weight: If you’re very overweight, you’re more likely to be deficient in vitamin D. And here’s another caution: Gastric bypass surgery can also put you at risk for low vitamin D levels. Medications: Drugs including prednisone, orlistat, and cholestyramine can interfere with the absorption or metabolism of vitamin D. Vitamin D is so crucial to your health that you don’t want to take a gamble on getting enough. That’s why I recommend having your doctor check your vitamin D status, especially if you have any of the risk factors I’ve mentioned. If you do discover that you have a vitamin D deficiency—or your levels are fine, and you want to keep them that way—here’s how to do it. How to get more vitamin D (and other health bonuses) the natural way The best way to prevent a vitamin D deficiency is simply to expose a large area of your skin to sunlight every day. A moderate amount of sun exposure without sunscreen—30 minutes or so—is perfectly safe (more on this later), and it guarantees that you’ll get the natural form of vitamin D your body needs. What’s more, getting some daily sunshine can benefit you in ways that go beyond your vitamin D levels. For instance, one study suggests that a separate chemical reaction that happens when you’re out in the sun can help prevent weight gain and diabetes. In the study, scientists overfed mice and then exposed them to ultraviolet light to mimic sunlight. The sunbathing mice had lower blood glucose levels and fewer signs of insulin resistance (a step on the road to diabetes). When the scientists dug deeper, they found out that vitamin D didn’t get the credit for these changes. Instead, another substance—nitric oxide, which is released by the skin when you’re exposed to sunlight — turned out to be the hero. And that’s not all a dose of sunlight can do for you. It also can keep your circadian rhythms on track, making you alert during the day and helping you sleep better at night. In addition, it can raise your levels of serotonin, boosting your mood. So getting your vitamin D from the sun is smart (and comes with some big bonuses in addition to that dose of “D”). But satisfying your daily need for sun can be tough in the wintertime or if you’re in a less-than-sunny region or if you work indoors all day. If that’s the case, you can prevent a vitamin D deficiency by loading your diet with foods that contain this vitamin. The best sources are oily fish like salmon, mackerel, and sardines. Eggs and beef liver also provide some vitamin D, and so do mushrooms if they’re exposed to sunlight. In addition, you can supplement your diet every day with a high-quality vitamin D supplement. Still leery about being out in the sun? I want to talk a bit more about the topic of sun exposure, because I know so many people are “scared sunless” these days. If you’re one of them, here’s my advice: Don’t be afraid of the sun–just be smart about it. First of all, don’t assume that because too much sun is bad for your skin, ANY sun is bad for it. In reality, research shows that sensible sun exposure is perfectly fine for your skin. It’s the dose that makes the difference, so just don’t overdo it. (If you’re still worried about it, uncover your arms and legs and wear a broad-brimmed hat to shade your face.) Second, don’t assume that sunscreens are good for you. The Environmental Working Group (EWG) researched sunscreens and found that 80% of those sold in the U.S. offered inadequate protection against UVA rays or contained potentially harmful chemical ingredients. And the FDA calls SPF values more than 50+ “inherently misleading,” because they don’t actually offer additional protection from the sun. So do your research when you buy sunscreen. Worry less about the SPF number, and more about buying natural, organic brands (you can find information about these on the EWG’s “Skin Deep” site). Then use your sunscreen only when you’re going to be in the sun for more than 30 minutes at a time. Third, remember that food is medicine, and help make your skin strong and sun-ready by adding skin-protective foods to your diet. These include: Blueberries. These berries are like tiny doses of sunscreen, protecting your skin against aging related to sun exposure. Collagen. Collagen supplements and the collagen building blocks in bone broth make your skin firmer, stronger, and more resistant to wrinkling. Fish rich in omega-3 fatty acids. These include wild salmon, tuna, mackerel, and sardines. They’re not just great for your heart; research shows that they’re good for your skin as well. Dark, leafy greens, cruciferous veggies, and red and orange fruits and veggies. All of these are loaded with skin-protecting phytonutrients and have been shown to be cancer-protective in general. Green tea. Turns out, my favorite tea helps prevent non-melanoma skin cancer. And it tastes great, too! Coconut oil. This healthy fat is loaded with lauric acid, which helps you build strong, healthy skin cells from the inside out. Bottom line… do what Mother Nature wants you to do! I’m all about respecting what our bodies are naturally designed to do. And Mother Nature doesn’t want us to hide from the sun like vampires, or to smear ourselves constantly with potentially toxic sunscreens that make us vitamin D-deficient. Instead, we’re designed to get a good dose of vitamin D daily from the sun and from natural foods like salmon, eggs, and liver. In addition, we’re designed to get beautiful, sun-resilient skin by eating healthy, skin-strengthening foods. So as summer approaches, put lots and lots of vitamin D-rich and skin-friendly foods on your menu… and then put on your swimsuit and go catch a few rays! Keep thinking Big and living BOLD!

Spice your your traditional Memorial Day BBQ this year with this great recipe round-up. Verde Tomatillo Maria Start the BBQ off with this tasty and unique bone broth cocktail. The Bloody Mary goes south of the border to create this beautiful green version of the traditional drink. Get the Verde Tomatillo Maria recipe here!   Smokey Jalapeno Poppers All of the flavor...none of the guilt! These jalapeno poppers aren't loaded with gluten and dairy so they're the perfect kicky appetizer while on the Bone Broth Diet. Get the Smokey Jalapeno Poppers recipe here!  Avocado Cups These cool and creamy avocado cups with just a dash a spicy cayenne can be served as an another appetizer or as a side dish to the main meal. Either way, these personal guacamole bowls are sure to be a hit. Get the Avocado Cups recipe here!   Chipotle Lime Chicken Wings Chipotles, smoked jalapeño peppers, are the star of this show. They impart a smoky, earthy spiciness to these wings. Customize the level of spiciness with these zesty wings by adjusting the chipotle in adobo. Taste the marinade as you mix it to adjust the heat. Get the Chipotle Lime Chicken Wing recipe here! Sweet Potato Fries If you're on the Bone Broth Diet you're going to have to skip these. But, you're family or guests are going to love them. The chili powder and cumin in this recipe gives these fries just enough flavor... but you can up the flavor with some smoky paprika and garlic. Get the Sweet Potato Fries recipe here!   I hope you enjoy your Memorial Day weekend and let us never forget those who have fought and died serving our county.

There’s no way around it: We live in a toxic world these days. And toxins can age you quickly, put pounds on your waistline, or even kill you. Luckily, there are steps you can take to lower your body burden of toxins. For instance: You can switch to nontoxic cleansers and skin care products. You can filter your water and drink lots of fluids to help flush toxins out. You can cut out the bad foods that load your body with toxins—sugar, grains, heavily refined oils, soy Frankenfoods, and artificial colors and flavors. However, you’re still going to get a daily dose of toxic chemicals from other sources. For example, simply taking a deep breath can expose you to dozens of dangerous chemicals, from benzene to dioxins to nasty chemicals like perchloroethylene.  (And it’s pretty hard to quit breathing, right?) But don’t freak out! There’s no need to panic, because natural, healthy foods are potent detoxifiers that can sweep that trash right out of your system. Today, I want to introduce you to ten foods in particular that “punch above their weight” when it comes to cleansing your body. My Ten Detox “Power Ups” Here are some of the best foods you can eat if you want to banish toxins. I recommend including at least one or two of them in your diet every single day. Bone broth. Bone broth is loaded with the amino acid glycine. Your liver needs glycine to do its job of detoxification, and its ability to cleanse your body is limited by the amount of glycine available. So drink up! Onions. That distinctive smell of onions comes from sulfur-containing compounds that are potent detoxifiers. That’s one reason why eating onions can reduce your risk for liver and colon cancer. Seaweed. The alginate in seaweed absorbs toxins from your digestive tract so your body can get rid of them. (Want another plus? Research suggests that alginate might help you lose weight.) Sea weed is also loaded with minerals that help to whoosh toxins out of your system. Cilantro and coriander. Cilantro (also called Chinese parsley) refers to the leaves of the coriander plant, while coriander refers to its seeds. Research shows that cilantro can help reduce the amount of lead your body absorbs, and coriander can ramp up the power of your body’s natural detoxifying agents. Curcumin. Is there anything this powerful detoxifying and anti-inflammatory spice can’t do? It’s linked to easier weight loss, a reduced risk of cancer, and even improved memory in people with Alzheimer’s disease. Apples. These yummy fruits are loaded with pectin, which can help remove heavy metals from your body. Raw cruciferous veggies. Foods like broccoli, cabbage, kale, and Brussels sprouts contain glucosinolates, which break down to form cancer-fighting molecules including indoles and isothiocyanates (ITCs). These increase the detoxification of substances that otherwise could promote cancer. Cooking may reduce the bioavailability of ITCs, so regularly include raw or very lightly cooked cruciferous veggies in your diet. Dandelions. If you think dandelions are simply a lawn pest, you’re missing out! Dandelions and other bitter greens can give a big boost to your liver’s detox efforts. Toss a handful into salads or soups, take dandelion in capsule form, or try drinking dandelion tea. Milk thistle. As your body’s primary detoxifier, your liver takes a beating in today’s polluted world. Milk thistle, which contains a powerful healing substance called silymarin, can help it bounce back from the damage that toxins do. In fact, milk thistle is used in many countries to help the liver recover from alcohol damage or even mushroom poisoning. You can use milk thistle in capsule or liquid form, or as a tea. Burdock root. Eastern cultures prize burdock root as a blood purifier, and science shows that it has liver-protective and detoxifying properties. You can take burdock root in capsule form, as an extract, or as a tea. One note: Avoid dandelion, milk thistle, and burdock root if you’re allergic to ragweed, marigolds, chrysanthemums, and related plants. If you have any plant allergies at all, test a small amount first to make sure you do fine with it. Add these ten detox Superfoods to your diet, and they’ll help you transform your cellular matrix from sludgy to sparkling.  So don’t fret—even in a dirty world, you can keep your insides squeaky clean! Keep thinking Big and living BOLD!

What if I told you some of the very foods you’re already eating–some we were told are “healthy” are actually pro-inflammatory and ruining your health? I’m talking inflammation, weight gain…that’s what these foods are doing to you! Even worse, by eating these foods regularly, they put you on the fast track to disease: diabetes, heart disease, obesity, infertility, sometimes even cancer. And that’s not what you want, is it? To get a solid understanding of why pro-inflammatory foods are bad for you, let’s start with what they are. What are Pro-Inflammatory Foods? Pro-inflammatory foods are anything your body can’t fully utilize, metabolize, digest, or eliminate…causing waste, debris, or harm to your gut (which makes up 80% of your immune system!). And guess what? Pro-inflammatory foods are found EVERYWHERE. In most foods at the grocery store, menus at a restaurant, and even worse–your own kitchen! I bet if you look inside your pantry and read one of the food labels, you’d be shocked to see what’s in some of the food you’re eating. So Who are the Pro-Inflammatory Culprits? I know this might be hard to believe, because you’ve probably read or been told some of these are healthy for you. I’m here to tell you the truth. And that is, the pro-inflammatory foods causing harm to your body are: Gluten Added sugars Poor-quality oils Soy products I know this may be shocking for you, so hear me out–and let’s dive into each. Pro-inflammatory Food #1: Gluten You probably grew up hearing you should be eating whole grain wheat for the fiber. Hey, I did, too. What you DIDN’T hear is: gluten, found in wheat, rye, barley and spelt, causes a ton of inflammation in your body…giving you belly fat, unnecessary weight, and a sick, leaky gut. Gluten damages the good, important microbiome in your intestinal tract, leading to inflammation that causes a “leaky gut.” And guess what this systemic inflammation causes? Obesity. And remember, a weakened gut leaves you at risk for every modern-day disease out there. The truth is, our bodies aren’t adapted to eating gluten, especially in large quantities. So, your gut has no idea what to do with wheat. Eating them is like putting kerosene in your gas tank instead of gasoline. Ouch. Gluten robs you of nutrients. It saps your body of the nutrients it needs and interferes with absorption of vitamins and minerals from food, leaving your cells starving. That means if you eat gluten–even after all the healthy food in the world–it won’t matter. You won’t reap the nutritional benefits, and you’ll actually age more rapidly. Gluten spikes your blood sugar. That’s right, your body turns gluten into sugar…which constantly raises your blood sugar. This puts you at risk for obesity, metabolic syndrome, and diabetes. Even worse, it makes you tired throughout the day. No wonder you get sleepy at 2pm if you have gluten for lunch! Which is why the gluten-free diet is so popular these days. People are finally waking up to the truth–that gluten poisons your body. But don’t do what I did when I went “gluten-free,” and that’s go overboard with gluten-free products. Just because it doesn’t have gluten, doesn’t mean it’s healthy. Anything with potato starch or cornstarch will zap the energy out of you. Luckily, there are fabulous gluten-free and even grain-free substitutes, like almond flour, coconut flour, cassava flour, and arrowroot for baking. Squashes, pumpkins, sweet potatoes, and zucchini are all ingredients you can use to create hearty, satisfying meals. Pro-Inflammatory Food #2: Added Sugars There are SO many remarkable benefits to cutting out sugar. One of them is waking up energized in the morning from a night of restful, undisturbed sleep. You also defy aging and get glowing skin, lose weight, and so much more. To be honest, I like sweets. If I could, I would be living on Paleo baked goods. Really, I would! Instead, I keep sugar to a minimum and I’m smart about what kind of sugar I eat. My Sugar Checklist Insulin Level: How will this sugar affect my insulin levels? Hormones: How does this sugar affect my hormones? I’m talking about leptin, the guy who regulates your hunger. Leptin is the master “hunger hormone,” and you don’t want to mess with him! When leptin gets out of whack, you have a hard time dealing with cravings and controlling your weight. You can also become “resistant” to leptin, which creates a metabolic mess… Fructose Percentage: How much of this sugar is made up of fructose? I’m not a fan of fructose. It messes with your blood sugar levels and your leptin levels to make you hungry! Which is why I say agave is a “no” sweetener–it has a high fructose percentage. But don’t confuse this with fructose in fruit. Fruit is packed with water, fiber, vitamins, and antioxidants. Just pick fruits with less fructose, like berries, cherries, avocado, and tomatoes. So what makes sugar bad? Beyond making you gain and keep weight, sugar also… Feeds cancer cells (this should be enough to cut it out!) Causes hypoglycemia Causes gastro-intestinal issues, including increased risk of ulcerative colitis and Crohn’s disease Decreases your absorption of protein and minerals Causes food allergies Causes inflammation Gets you addicted to eating MORE sugar! Remember, we’re talking about added sugars. The ones that show up in every foods like mustard, salad dressings, deli meats, dried fruit, nut butters, and SO much more. Here’s a long list of no-no added sugars: agave, agave nectar, barley malt, beet sugar, brown rice syrup, brown sugar, cane can crystals, cane juice, cane sugar, caramel, corn sweeteners, corn syrup, corn syrup solids, fructose, date sugar, dehydrated cane juice, dextrin, dextrose, evaporated cane juice, galactose, glucose, glucose solids, high fructose corn syrup, invert sugar, lactose, malt syrup, molasses, palm sugar, rapadura, raw cane sugar, rice syrup, saccharose, sorghum syrup, sucanat, turbinado and many others As a rule of thumb, if it has an –ose, or –tol, it’s a toxic sugar you must avoid!   And here’s a list of added “dead-to-you” sugars: Acesulfame K/Acesulfame Potassium (Sweet One, Sunett), Aspartame (Equal, NutraSweet), Saccharine (Sweet’N Low), Stevia that’s white/bleached (Truvia, Sun crystals), and Sucralose (Splenda). And don’t think for one second you’re safe with diet soda. Recently, researchers took sucralose (a popular sweetener in diet soda) and tested them on stem cells in a Petri dish. After only 12 days, they checked that Petri dish, and were shocked..they found more genes showing fat creation and inflammation! Plus, they noticed more fat droplets in the cells themselves, which could contribute to metabolic dysfunction. Artificial sugars can mess with your brain and nervous system…and definitely won’t make you drop any pounds. That’s because as soon as you taste them, your body releases insulin BEFORE it realizes there isn’t actually sugar (glucose) there. This makes you crave more glucose, and makes you hungry. So, you may end up overeating, and gaining weight! So what sugars can you have? I like to keep it clean. Any added sugar is a once-in-a-while treat. The sweeteners I stick to for baking, cooking, or adding are sugars derived from nature as much as possible–and not a factory. My “YES” Sweeteners include: Coconut, date, palm sugar, raw honey, maple syrup, 100% fruit jam, apple juice concentrate, apple sauce, dates, smashed bananas, blackstrap molasses, and Green Leaf Stevia. Some Paleo people are far stricter–I try to be reasonable and practical. It’s great to have options, right? Just remember to be totally aware of how the sugar is made, how our body processes it, and how much is in whatever you’re eating. Pro-inflammatory Food #3: Poor-Quality Oils You wouldn’t use low-quality makeup that damages your skin or gives your allergies, would you? So why would you put poor-quality oils in your body? Consuming bad oils is like putting the regular gas into a diesel car. And I’m here to call out the bad oils you probably think are good for you. Like vegetable oils, for example. The sound of “vegetable oil” sounds healthy, doesn’t it? It’s got to be made from vegetables! Let me tell you, the stuff is crud. Same goes for canola oil, sunflower, and safflower oils. Oh, and don’t forget corn, cottonseed, palm kernel, peanut, and soybean oils and margarine. All bad, bad, bad. But bad can mean a variety of things. So I’ll dive into each: Damaged: A lot of oils you’re buying from the grocery store are probably already poison. The light-colored bottles don’t help–light causes the oil to oxidize and become damaged. It would be like peeling a banana and leaving it on the shelf. The banana would oxidize and turn brown…and become damaged. Oil is the exact same thing! When it’s exposed to heat and light in the grocery store, they’re like Kryptonite to Superman–stealing our strength and leaving us powerless. Processed: How much oil is really in a sunflower? Think about it. They’ve got to do a lotto get some oil out of that. It’s not really an oily plant, which means the oil itself is highly processed. Rancid: Rancid fat means a rancid body. This means inflammation, which if you are feeling any aches or pains, have a health condition weighing on your, or are just plain pooped out all the time…you’re probably experiencing inflammatory problems. Oh, and it’s not helping you lose weight, either. I highly suggest a simple blood test C Reactive Protein (more on that here.) Wonky: Building off on “rancidity,” the biggest reason that these oils create inflammation and other health issues is because the Omega 6 (pro-inflammatory oil) is much higher than Omega 3 oils (anti-inflammatory oil). In fact, the numbers are complete skewed–and hence, wonky! So, pay attention to these ratios. All these kinds of oils are aging us and giving us disease. And, they’re making us fat! Millions of years ago, diets were abundant in seafood and high in Omega-3 fatty acids. They were also low in omega-6 seed oils. In fact, our hunter-gatherer ancestors consumed omega-6 and omega-3 fats of roughly 1:1. This is the ideal ratio of Omega-6 to Omega-3. Guess what today’s ratio in our modern diets? It ranges from 15:1 and 22:1! That’s WAY off, if you ask me. We’re consuming 20 times too much of inflammatory oils! Back then, they didn’t have all these oils and cereal grains. With the onset of the industrial revolution about 140 years ago, came the birth of these new age oils causing human suffering. Plus, an analysis published in 2010 by the American Journal of Clinical Nutrition concluded a relationship between saturated fat and heart disease or stroke. This study pooled together data from 21 unique studies that included almost 350,000 people–11,000 developed cardiovascular disease–tracked for an average of 14 years. But you don’t have to let these garbage oils affect you. Don’t let your fats and oils become another pro-inflammatory food. Which if you remember, a pro-inflammatory food is: “Anything your body can’t fully utilize, metabolize, eliminate or digest–causing waste, debris, or harm to your gut.” Instead, eat these HIGH quality oils: Avocados: Full of monounsaturated fats, which are incredibly healthy. Add some in your salad, mash it up and use as a dip for veggies, or just eat it with a spoon. Butter and ghee: Butter from grass-fed, pasture-raised cows and organic, grass-fed ghee (also known as clarified butter with milk solids removed) are fantastic cooking oils! They stay stable at high heat. And not to mention, they taste absolutely delicious. (If you’re losing weight on my Bone Broth Diet, or super-sensitive to milk proteins, you may want to stick to ghee–it has the milk proteins removed.) Coconut fats: Incorporate coconut through coconut butter, flakes, coconut milk, and fresh coconut. I like to add a little bit of coconut fat to my coffee for an extra boost! Nuts and nut butters: Nuts can get tricky, and I’ve talked about this on the Dr. Oz show before. I recommend almonds, Brazil nuts, cashews, chestnuts, hazelnuts, macadamia nuts (BEST Omega-6 to Omega-3 ratio of all!), pecans, pistachios, and walnuts. That gives you a ton to choose from, right? Just remember to keep them in moderation. Oh, and peanuts and peanut butter are off the table. They’re actually a legume and are very inflammatory! Oils: So what oils should you have? Try avocado oil, coconut oil, macadamia oil, walnut oil, and olive oil (for drizzling only! Don’t heat or cook too high as it doesn’t stay stable at high heat.) Seeds: You can sprinkle your salad with pine nuts, pumpkin, sesame, and sunflower seeds. They’re fabulous Paleo choices and taste great! They’ll give any salad some texture. Animal fats: Don’t throw away that extra fat! Animal fats get you really healthy when they come from a healthy animal–organic, grass-fed, pasture raised. If you’re worried about heart disease, worry more about these oils than these healthy fats! Research shows us that inflammation is like charred glass on our vessels causing heart attacks–not healthy fats. Some examples are tallow (beef fat), lamb fat, duck fat, and schmaltz (chicken fat). Oh, did I mention it makes anything you use it for taste rich and decadent? Try sauteéing some veggies and smell and taste the difference! Pro-inflammatory Food #4: Soy Products I have a confession. Back in college, I used to be obsessed with Boca burgers and those rubber links called tofurkey dogs. I used to bring them all the time to picnics–my poor friends! But I thought I was doing them a favor. After all, I wasn’t called the “Supreme Goddess of Nutrition” for nothing. Well, it wasn’t until I found out the truth about soy–and what pro-inflammatory foods are–that I healed my endometriosis (awful cramps every month that kept me practically bedridden). Once I got rid of all those pro-inflammatory foods, I healed myself completely and looked and felt my very BEST. And here’s the thing: Soy–just like gluten, sugar, and poor quality oils–is a pro-inflammatory food. Now, you may have heard or read that soy is “healthy.” And quite frankly, it’s promoted as health food. But just like all the other health myths you’ve been led to believe…guess what? You’ve been totally misled about soy. Plus, soy is found in every packaged, processed food in our modern world. Did you know the “beef” tacos at Jack in the Box contain a ton of soy? Talk about mystery meat! And pick up any boxed or wrapped food at the grocery store. You’ll see soybean oil, soy flour, soy isolate, or soy lecithin as one of the ingredients–and probably in foods you would never expect. Which is why when you’re grocery shopping, you gotta play detective and find out what you’re REALLY putting in your body. Okay, so you know soy is bad. But what exactly does it do to our bodies? To put it bluntly… Soy phytoestrogens disrupt endocrine function…causing infertility and breast cancer (!!!) in women. If you need more reasons to quit soy, here are more… Men, listen up. If you drink soymilk (1 cup/day), you could have a 50% lower sperm count than men who don’t drink soymilk! Babies fed soy-based formula have 13,000 to 20,000 more estrogen compounds in their blood than babies with milk-based formula. Infants taking soy formula receive the estrogenic equivalent of at least five birth control pills per day! Soy contains phytic acid, which cuts absorption of calcium, magnesium, and zinc–all minerals your body needs to stay healthy Processing soy (like the soy you get in soy burgers, hot dogs, etc.) results in the formation of lysinoalanine and carcinogenic nitrosamines (got that?)–both toxic stuff your body does NOT need! Eating soy increases your body’s need for B12, Vitamin D (which too many of us are low in) MSG, a neurotoxin, is formed during soy processing Women consuming the equivalent of 2 cups of soymilk a day provide the estrogen equivalent of one birth control pill …and there’s so much more! Bottom line is, soy leaves makes your gut sick, and fuels inflammation. If you’re thinking, Hasn’t soy been consumed safely in Asia for years? Here’s the best answer to that: Asians don’t consume as much soy as you think. Average soy consumption in China is 10 grams (2 teaspoons) and about 30 to 60 grams in Japan. That’s not much! Soy is used as a condiment, not as a meal of replacement of meat like we do. The soy we eat is HIGHLY processed. Whereas, soy products in Asian countries are fermented and unprocessed. The fermentation makes quite a difference. Fermentation neutralizes the pro-inflammatory properties in soybeans. And what if you’re vegetarian? If you absolutely must have soy, it’s important to keep it as natural and unprocessed as possible. It’s also important to keep it fermented. That means you should look for: Natto Tempeh Unprocessed tofu Make sure it’s all non-GMO, plant-based food! Otherwise, get soy out of your life for good. Opt for (unsweetened) almond milk and grass-fed beef burgers. It’s better for you, and tastes a WHOLE lot better! Now you know all the pro-inflammatory foods (that’s gluten, sugar, poor quality oils, and soy), why they’re bad for you and what they do to your body…hopefully it makes it easier for you to cut them out. How to Easily Cut These Pro-Inflammatory Foods Out of Your Diet For Good If you’re having trouble cutting them out, and you’re looking for restaurant-grade recipes without any of these foods…check out my Quick Start Kit. I’ll show you how to eat a clean diet your body, taste buds and your skinny jeans will love! Keep thinking Big and living BOLD!

There are so many reasons you can’t get rid of those extra pounds. One of the most common ones is inflammation. Another cause could be your thyroid. A lot of adults have hyperthyroidism or hypothyroidism...and they don’t even know it. And if you’re a woman, there’s a high chance you might have thyroid disease because women are 5 to 10 times more likely than men to develop thyroid issues That’s a startling figure! I know so many patients who have lived with a thyroid disease for so long. In fact, up to 60% of those with thyroid disease are undiagnosed! That’s because the symptoms don’t appear too extreme on the surface, especially to your doctor. But it could be destroying your daily life and your health. And when you live your life undiagnosed, you don’t know how to treat it. You accept it as “normal” and “just deal with it.” Therefore, you’ll never feel energy, lose all that unexpected weight, and feel happy. What is a Thyroid and How Does it Function in Your Body? The thyroid is a little, butterfly-shaped gland located just below your Adam’s apple. Don’t be fooled-- this small gland has the power to impact nearly ALL your other organs. It produces thyroid hormones (TH) that regulates your metabolism, heartbeat, body temperature, cholesterol levels, nervous system, and SO much more. You can see how important this little gland is and how your body functions day-to- day. Conditions like stress, autoimmune disease, viral infections, toxins, nutritional deficiencies, and even pregnancy can make your thyroid produce too much or too little TH. Which isn’t what you want...and what causes all the symptoms of thyroid disease. Because your thyroid has so much responsibility, any malfunction will change ALL these parts of your body we talked about. What is hypothyroidism? Hypothyroidism is when your thyroid produces too little TH. When you don’t have enough TH, you’ll experience:   Unexpected weight gain (so if you can’t lose this weight, it’s not your fault!) Tiredness, no matter how much you rest or sleep Sensitivity to cold Depression, sadness, or fluctuating moods Brain fog and poor memory High cholesterol Infertility Goiter (enlarged thyroid-- this is where you can feel it on your neck) Constipation Irregular or heavier periods Dry, scaly skin Loss of sex drive Thin, brittle hair and nails An autoimmune disorder called Hashimoto’s thyroiditis (Hashimoto’s for short) is the leading cause of hypothyroidism. With Hashimoto’s, the immune system attacks the thyroid. And just like hypothyroidism, Hashimoto’s usually goes undiagnosed. If you have hypothyroidism, should you take Synthroid or Levothroid? These are the most common prescriptions for treating the disorder. As a naturopathic doctor, I recommend the natural route-- someone who could help you figure out what triggers your symptoms and inflammation...someone who knows how to design a diet that eliminates these triggers, rather than relying too much on prescriptions. What is hyperthyroidism? As you might have guessed, hyperthyroidism is when your thyroid produces too much TH. That means your metabolism is in overdrive, which causes: Weight loss Mood swings Nervousness or irritability Fast or irregular heart rate (and palpitations) Heat intolerance and increased perspiration Changes in appetite An enlarged thyroid gland Bulging eyes Difficulty sleeping Muscle weakness Shaky hand tremors Frequent bowel movements Loss of sex drive Changes in menstrual cycle Just like hypothyroidism, the leading cause of hyperthyroidism is also an autoimmune disorder-- called Grave’s disease. It’s more common among women and before you’re 40 years old. If your eyes are swelling, go see your doctor. You could be the 30% of those with Grave’s who have Grave’s ophthalmopathy. This is inflammation that makes your eyes bulge, and can possibly give you vision problems. Now, it may be no surprise to you the most common treatment for hyperthyroidism are medications, beta-blockers, and radioactive iodine. And in the most extreme cases, there’s the ever-invasive thyroid surgery (ouch!) to remove some or even the entire thyroid. But you don’t have to resort to that. How to lose weight with thyroid problems? An anti-inflammatory, thyroid supporting diet. To keep your thyroid under control, you want to start by eating anti-inflammatory foods, and eliminate foods that cause inflammation. The top inflammation food culprits are gluten, processed foods, refined sugar, and caffeine. These are all the foods you’ll want to avoid if you want to heal your thyroid disease. And if you have an overactive thyroid, be careful about eating raw cruciferous vegetables... such as broccoli, cabbage, cauliflower, kale, and brussel sprouts. The reason is, when eaten raw and in large amounts, these veggies can block thyroid production--and aggravate your overactive thyroid. But don’t write them off completely! You can still steam these vegetables and still reap their health benefits without impacting your thyroid. What you can write off is unfermented soy-- it has the same thyroid-blocking effect and should be avoided completely. In addition to grains and some raw vegetables, you’ll want to avoid common allergens such as eggs, nuts, and nightshades (tomatoes, onions, eggplant). If you’re allergic to any of these, they’ll cause inflammation in your body. So either eliminate them or get tested for allergies. Don’t ignore iodine and make sure you have healthy iodine levels. Iodine deficiency is sometimes seen in older women over 30 years old in the US. In some parts of the world, it’s actually the leading cause of thyroid issues. You don’t want too much-- an excess AND a shortage of iodine can give you problems. So, talk to your doctor about whether iodine is an issue for you or not. Finally, avoid overexposure to pesticides, heavy metals, household molds, and chemicals found in cleaners and hygiene products. Environmental toxins like these can interfere with your thyroid function. The best part about this anti-inflammatory diet is it doesn’t stop at healing your diet. There are SO many more benefits. What are the benefits of an anti-inflammatory diet? I talk a LOT about eliminating gluten, processed foods, and sugar from your diet. It’s all part of my Bone Broth Diet and my 80/20 plan and it’s fabulous for losing weight! Turns out, a lot of the same principles of this meal plan also supports your thyroid. It gets rid of inflammation and keeps your thyroid from wreaking havoc on your health. Loading your diet with leafy greens, organic proteins, omega-3 fats and vitamin D puts your thyroid symptoms under control AND makes you look and feel absolutely amazing. And if you supplement your diet with selenium and vitamin B12, make sure you consult your doctor first. Plus, bone broth is a huge part of the Bone Broth Diet and the 80/20 plan (and so many other of my diet programs) and is known to fight inflammation and heal your gut. And remember how your gut is roughly 80% of your immune system? There’s a connection here. If you have an autoimmune disease, your immune system is out of whack. And bone broth can help you heal your gut to help treat your thyroid disease. And it tastes phenomenal, too! The best part is, because bone broth fights inflammation, it makes it easier for you to lose weight. As you know, inflammation stops you from dropping the pounds. So if you tackle inflammation by healing your gut, you’ll enjoy a ton of other benefits...like getting rid of stubborn fat, sustained energy, and smooth, wrinkle-free skin. Personally, I’ll take healthy eating and bone broth over prescription drugs any day. Exercise to help lose weight with thyroid problems? - h3 Remember, regular exercise helps boost your mood, keep your weight under control, and boost your metabolism. You’ll find it’s a gift for dealing with any of the symptoms we talked about. Also, keep track of what triggers any of your symptoms. Maybe it’s a toxic co-worker causing you stress, your Facebook newsfeed filled with depressing news, or eggplants that make you feel bloated. Whatever it is (and EVERYONE is different!), get in tune with your body and know exactly what it needs-- and what it doesn’t need. If you only take away one thing now, make it his: you can heal your thyroid by changing your lifestyle. You don’t have to resort to medications or-- even worse-- surgery. Knowing what to eat, situations to avoid, and how often to exercise can make all the difference in letting your thyroid control you versus you taking control of your life. Keep thinking Big and living BOLD!

Some foods are easy to categorize as good or bad. For instance, if you want to be slim and healthy, you know you need salmon and kale on your team, not doughnuts and pizza. But sometimes, things aren’t so simple. In fact, there’s one group of foods I think of as frenemies—sometimes friends, sometimes enemies— because they can be either good or bad for you. Recently, on Dr. Oz, I talked about one of these frenemies: NUTS. Here’s a look at their pros and cons. What’s good about nuts? In lots of ways, nuts are a fabulous food. For instance, they’re rich in healthy omega-3 fatty acids. They’re also nutrient-dense, giving you a hefty dose of vitamin E, B vitamins, minerals, and fiber What’s more, they can lower your cholesterol. In addition, nuts are handy. You can throw a bag of them in your lunch box, keep a can in your desk drawer at work, or simply toss some on a salad at dinnertime. So nuts have a lot going for them. But now let’s look at the flip side. What’s bad about nuts? There are a number of reasons why nuts are on my frenemies list. For instance: While they’re rich in anti-inflammatory omega-3 fatty acids, they’re also high in pro-inflammatory omega-6 fatty acids. It’s the ratio of these that’s crucial, and this ratio isn’t great in nuts.  As a result, a diet high in nuts could contribute to the inflammation that underlies everything from cancer to obesity. Many people—especially those with autoimmune problems—are highly sensitive to nuts. These alone are good reasons to limit your nut intake (or possibly avoid nuts altogether, if you have an autoimmune problem). But I actually have a much bigger beef with nuts. The problem is that they’re SO DARNED GOOD. Here’s the thing. Nuts are fine when we eat them in small quantities. But that’s not what we typically do. They’re so crunchy and delicious that we say, “I’m just going to have a handful,” and then we wind up scarfing down a whole bowl of them. As I said on Dr. Oz, we become human nut vacuums. I’ve guided weight-loss transformations for more than two decades, and it’s amazing how many diets go off the rails because of nuts. When my patients say, “I’m trying so hard but the numbers on the scale aren’t dropping,” I usually find when we dig deeper that nuts are the biggest culprit. And when we cut down on those nuts, people start to get results. Dr. Kellyann talks with Dr. Oz about The Great Nut Debate from Kellyann Petrucci on Vimeo. How to add nuts to your diet? If you love nuts, there’s an easy way to enjoy their benefits while avoiding their drawbacks. Simply allow yourself ONE CLOSED HANDFUL PER DAY at most. (That’s around 18 to 24 nuts.) That way, you’ll get the rich nutrition and crunchy goodness of nuts without packing on pounds or overloading yourself with omega-6 fatty acids. The key here is to be really strict when you measure that handful—no cheating! People get into trouble when “portion creep” sets in, and a closed handful of nuts gradually turns into an open handful. This may not seem like a big deal, but those calories add up fast. So if you can’t close your hand, put some of those nuts back in the bowl for tomorrow. There you have it: a simple solution to the nut problem. Follow the “closed handful” rule, and stick to a maximum of one serving of nuts per day.  And just like that, you can transform this fun food from a frenemy into a full-fledged friend!

Today was another great segment with Dr. Oz. Dr. Oz and I discussed my 7-Day Grapefruit Detox. Don't be afraid, this is not the same grapefruit diet that was so popular back in the 80's. Not at all! With my 7-Day Grapefruit Detox you will NOT be starving yourself like everyone was back then. This detox is all about losing weight and eating food in addition to the grapefruit. I've found specific foods that act as a weight loss accomplice to the grapefruit, which boosts the fat burning power while still satiating you! Dr. Kellyann Petrucci discusses the Grapefruit Detox on the Dr. Oz Show, May 4, 2017 from Kellyann Petrucci on Vimeo.   Do grapefruits help you lose weight? Grapefruit boosts your metabolism to help you lose weight. Grapefruit contains high levels of NOOTKATONE, which in animal studies has been shown to stimulate your metabolism and ramp up weight loss. In fact, studies have found that merely the smell of grapefruit can boost your mood and stop down emotional eating. Lose weight with grapefruit because it is high in fiber.  Grapefruit keeps you feeling full, while moving your digestive system along to beat bloat. Grapefruit controls blood sugar to help you lose weight. Blood sugar spikes and lows always keep us hungry- and grapefruit puts a stop to that while indulging in something sweet and tangy! Expect grapefruit to help you lose weight. You can lose anywhere from half a pound, to a pound a day, less bloat…and it even boosts your immune system with all of the Vitamin C! What is the 7-Day Grapefruit Detox? Eat a Half of a Grapefruit with Each Meal for the grapefruit detox. With my clients, I’ve seen that eating just ½ of this fruit can aid weight loss when eating before or with your meal…you can eat it or drink it….but I’ve created my favorite meal pairings on this detox to make the 7 days super easy! For breakfast Pair 1/2 a grapefruit with 4 ounces of protein to lose weight with the grapefruit detox. This combo is essential first thing in the morning because your brain needs the sugar in the grapefruit- it fires it up and helps keeps you focused and gives you energy. The protein helps you absorb the fruit and balances blood sugar to cut the cravings later in the morning. On most diets, you feel deprived and exhausted…and this gives you a nice boost! To lose weight witih the grapefruit detox, enjoy 1/2 a grapefruit with one healthy fat and unlimited veggies. This combination is key to slimming down in the middle of the day. Lunch is a dieter’s milestone…if you made it through half the day, you are almost there…so you want something to get you through that slump and feeling full until dinner so you stay motivated. Try Grapefruit Avocado Veggies skewers! They are easy to make, taste great. Dinner is served with 1/2 a grapefruit with 1 cup cooked ancient grains and 4 ounces of protein to lose weight while doing the grapefruit detox. Half a grapefruit for dinner can help you wake up with a flatter stomach. And the ancient grains are satiating….you won’t have more cravings and crashing. Wild rice and quinoa are my favorite. This meal is full of fiber and protein, they relax your body, they have more enzymes so they digest better and they won’t bloat you…and when you sleep, you are fasting…so this prepares you for your overnight fast! This makes the diet comfortable…in the evening you are rewarded with a richer carbohydrate. My favorite dinner combo is the Sweet and Tangy Protein Bowl. I love mixing grilled chicken with quinoa, build on some leafy greens, green peppers and of course, half of grapefruit….squeeze the juice on for dressing and you have this beautiful bowl that tastes great! This 7-Day Grapefruit Detox really is as easy as it gets to jump start your weight loss, get rid of your bloat, and feel rejuvenated.    What cautions should I be mindful of before trying to lose weight with the 7 Day Grapefruit Detox? JUST REMEMBER before you load up on this fabulous fruit, talk with your doctor if you’re taking any medications. Grapefruit interacts with dozens of common drugs, and can dramatically increase their effects and side effects. Some of the most common drugs that interact with grapefruit are: Robitussin DM Premarin Lipitor Zocor Benzodiazepines Viagra Halcion Tegretol Procardia Glyburide (Micronase, Diabeta) Check out Dr. Oz’s site for inspiration on how to detox for weight loss with grapefruit! The 7-Day Grapefruit Detox Grapefruit, Avocado, and Veggie Skewers Recipe Tangy Grapefruit Bowl Recipe You know what I say,  Keep thinking Big and living BOLD! MORE ARTICLES ON DETOX >  Best Cleanse for Weight Loss: Detox Your Body — Compare cleanse options to find the best fit for your weight loss goals. >  The 1-Day Cleanse Your Body is Begging For — A quick reset for when you're feeling sluggish or off track.  

This year, I’ve appeared regularly on Dr. Oz to bust all the common health and diet myths that exist in our society. And I’m not going to stop there. Listen, you deserve the TRUTH about what’s good for you and what’s not. And with all the bad information out there, I’m here to demystify all the noise out there and cut to the cold, hard truth. Because for years, we’ve been told by so-called health experts the wrong information. Maybe they don’t mean any harm, but that’s causing us to make poor decisions detrimental to our health. Like, how many times have you been told breakfast is the most important meal of the day? I know my mamma and nonna would tell me that ALL the time! Thanks to science, I’ve learned that’s not true...along with a lot of other health-related beliefs I had growing up (and STILL hear from patients). So buckle up, because you’re in for a wild ride...let’s jump into these 9 myths plaguing our society. (And find out why breakfast is not that important!) Health Myth #1: Fat Makes You Fat It makes sense, right? If you don’t eat fat, you won’t get fat. And therefore, you won’t be at risk for heart disease. Unfortunately, it’s really not that simple. Doctors and experts have been recommending us to cut saturated fats and replace them with whole grains (breads, cereals, etc). But these whole grains can have the potential to cause obesity and negatively impact cardiovascular health! And remember, simple sugars from carbohydrates contribute to diabetes, high blood pressure, and of course--inflammation. And inflammation is just the beginning of a host of other diseases. In fact, one study found a diet like the Mediterranean diet--full of omega-3 fats and fiber-rich fruits and vegetables, showed a 72% reduction in cardiovascular disease risk. And of course, it’s rich in olive oil. Plus, researchers found NO link between dietary fat and obesity. So, eating fat does NOT make you fat. As proof, we’ve reduced dietary fat intake, yet obesity rates in the US increased! Clearly we’re doing something wrong...and we have the wrong information. So next time you reach for that margarine or low fat milk, think again. Instead of avoiding fats, pay attention to the quality and quantity of carbohydrates. Dietary fat isn’t the culprit--it’s sugar! And guess what? Low fat foods tend to have more sugar.   I talk about “fat bombs” and how they help you lose fat in this Dr. Oz segment. They’re not just healthy, but they taste decadent, too! Health Myth #2: Your Metabolism Slows Down as You Age, So It’s Natural if You Gain Weight At one of my girlfriend’s birthday recently, my other friend made a comment: “I remember when I was your age, my metabolism just slowed down and hardly stopped working.” This freaked out my friend. She was so scared it would magically happen to her out of nowhere! Poor woman. The truth is, you’re not supposed to gain weight as you get older. And if you do, it’s NOT because your metabolism is naturally slowing down. Rather, as we age, we often become less physically active. Or, maybe our diets change...which of course is a reason why our metabolism slows down. It’s not simply because of aging. Which means, if this is happening to you, you don’t have to accept it as reality. There are natural ways to stop weight gain and keep up your metabolism well into your 40s, 50s, 60s, and beyond. Personally, I drink bone broth regularly to keep my gut healthy and glowing. I also take probiotics to balance out my bacteria and maintain healthy metabolism. And of course, I intermittent fast twice a week to get rid of visceral belly fat. In fact, many adults over 50 years old are losing 6-14 pounds using this method--in just three weeks. Health Myth #3: Eat 6 Small Meals a Day The best way to maintain nutrition and lose weight is to eat a small breakfast, lunch, and dinner...with snacks in between each meal. Or, so we heard! One study found eating two larger meals (breakfast and lunch) is far more effective for weight loss than eating six smaller meals throughout the day. Eating only breakfast and lunch with equal calories to six smaller meals resulted in greater losses of liver fat and blood sugar levels while increasing insulin sensitivity. Then, researchers looked at folks who were inactive and ate smaller, more frequent meals. Only small amounts of protein positively impacted blood insulin levels and appetite control. There was no positive effect in weight control or body composition during frequent eating. But that’s not all. Scientists studied a group of people eating smaller, more frequent meals. They found no effect on fat burning, but here’s where it could be harmful. More frequent meals could increase hunger and trigger overeating. Your body gets so used to eating 6 times a day. So when you’re not feeding it that often, it will want more food. And therefore, you may end up overeating. And THAT’S how you end up gaining weight by accident. Finally, a study published in The International Society of Sports Nutrition found eating smaller, frequent meals does nothing for body composition or boosting metabolism. So don’t force yourself to eat 6 small meals a day. You’re only harming yourself and causing more, frequent hunger. And you’re certainly not speeding up metabolism. Instead, incorporate intermittent fasting into your weekly routine and gain lean muscle, boost your immunity, and fight inflammation. Health Myth #4: You Need to Exercise Long and Hard to Reap Benefits The fitness myths are endless, but I’ll start with the most common. Many of my patients wonder why they’re not losing weight, even after an hour on the treadmill a couple times a week. They wonder if they should just increase the time on the elliptical or treadmill to get better results. But that’s neither efficient NOR effective! Eating less and exercising more is not some magic formula for maintaining a healthy weight. We’ve got to consider other physiological reasons people gain weight and to help them reach a healthy weight. If you haven’t heard of High Intensity Interval Training, it’s where you do short bursts of intense (but not too crazy) workouts--like sprinting or weight training for thirty minutes. The key here is you’re doing 45 seconds of intense workouts, 15 seconds of rest each minute, for example...rather than 30 minutes of jogging. HIIT workouts like this are far more efficient for burning fat and toning muscle. You only need 30 minutes! Always remember: you can’t outrun a poor diet. So if you’re looking to slim down and trim inches off your waistline, make sure you’re also eating a healthy diet--like eliminating the NO foods and incorporating more YES foods from my Bone Broth Diet or my 80/20 plan. Health Myth #5: Exercise "Burns" Calories I alluded to this earlier, but you can’t “out-exercise” a bad diet. Meaning, if you ate a pasta dish worth 900 calories, burning 1000 calories on the treadmill won’t offset that. To burn fat and become lean, you need both a healthy diet AND consistent exercise. Combining quality foods with exercise is simply how you look and feel your best, naturally. Interestingly, exercise alone produced the least effects in studies. Turns out, your diet is much more effective than exercise alone. In addition, exercising more and eating less calories is NOT a way to lose weight, either. Our bodies are far more complex than that. And they need nutrition to stay healthy and burn off fat. So make sure you’re eating healthy--grass fed, organic meats with vegetables and fruits, and eliminating sugar and grains from your diet. Couple that with some interval training, and you’re on your way to a complete transformation! Health Myth #6: It's All About Calories In/Calories Out…A Calorie is a Calorie I’ll cut right to it: not ALL calories are made equal. If a candy bar is 200 calories and a salad is 400 calories, going with the candy bar will NOT help you lose weight.   Take a look at this study, and how it disproves the “calorie is a calorie” theory. Scientists compared two diets: lower-carbohydrate diets and lower-fat diets. Participants on each diet consumed the exact same amount of calories, but those on the low-carb diets lost significantly more weight than those on the lower-fat diets.   Surprise, surprise! That’s because of Health Myth #1. If you remember, we learned that fat is NOT bad for you. So low-fat diets won’t help you lose weight, right? And while we’re speaking of quality of calories, I’ll briefly mention the quality of food matters, too. I highly recommend eating only grass fed and free range meat and eggs if you want to reap the benefits of these foods. They contain more omega-3s and vitamins than its processed counterparts. What you eat matters. You won’t lose weight counting calories (at least not long-term) if you’re eating “dirty” foods. Processed foods tend to make you overeat, which ends up in weight gain. Cleaner, high protein and high fiber foods will curb your hunger longer while making you less likely to overeat. So when you’re at the grocery store or the restaurant, make clean choices! Health Myth #7: Breakfast is The Most Important Meal of the Day Sorry, moms and grandmas everywhere. Breakfast isn’t as important as you think, and I’ve got the studies to prove it. Researchers found no evidence that skipping breakfast slows down your metabolism or impacts weight loss. There’s no link between skipping breakfast and obesity, either. In fact, no real evidence exists that people who eat or skip breakfast have significant health benefits. Rather than just eating breakfast period, you need to look at the quality of foods you eat. If you’re eating a donut or French toast for breakfast, it doesn’t mean you’re healthier than a person who skipped breakfast altogether. Which is why quality matters. If you eat a high protein breakfast, you will perform better cognitively through the day and show that to-do list who’s boss. You’re also less likely to overeat throughout the day. But the same is true for any other meal! Rather than thinking of breakfast as the most important meal of the day (and completely ignoring the others!), we need to reclassify breakfast as similar to any other meal. And like any other meal, the quality matters. Love pancakes, but want to eat healthy? Try my favorite pumpkin pecan pancakes recipe. Breakfast may not be the most important meal of the day, but it sure can be tasty! Health Myth #8: Salt is Bad for You Are you seeing a trend here? Low-fat products don’t help you lose weight. And guess what? Neither does low-sodium! That’s because most “low-sodium” products are highly processed...and reducing sodium doesn’t make them that much healthier. Listen, salt is absolutely essential to health and is a crucial nutrient for nerve and muscle function. Salt also helps us regulate water and fluid balance. In fact, recent research challenges the idea that restricting salt can reduce your risk for heart attack or stroke. Make no mistake--this doesn’t mean you should pile on the salt and salty sauces. A diet with modest salt restriction and optimal potassium intake can help prevent or control hypertension and decrease cardiovascular morbidity and mortality. It’s all about balance, people! What if you’re salt-sensitive? Modestly reducing sodium is good for your blood pressure. But for everyone else, under-consuming salt can cause cardiovascular issues and could unsafely increase your blood pressure. That’s because salt contains minerals for regulating blood pressure, ensuring healthy bones, and maintaining proper fluid balance. So needless to say, your body does need some salt. I always opt for high quality salt--kosher or pink Himalayan--and I recommend you do the same.    Health Myth #9: Grains Are an Essential Food Group Remember that food pyramid you learned about in elementary school? And remember the base of the pyramid--the largest part of all--that says you need 6-11 servings of grains? I want you to set that aside for a moment. I’m not asking you to believe this myth right this moment. I’m only asking you stop from disbelieving and hear me out. The studies prove it: Grain intake (whether whole or refined) contributes to inflammation, higher body mass index (BMI), and belly fat. It’s simple as that. A lot of doctors and health experts will say you need whole grains because of the fiber. Well, guess what? You can get PLENTY of fiber in vegetables! I’m talking spinach, kale, squash...almost any vegetable is higher in fiber--and won’t add fat to your waistline. Remember, inflammation shows up in your belly, the weighing scale, and in your complexion. It stops you from losing weight, it bloats your midsection, and it causes skin problems--including redness, acne, uneven skin tones, and eczema.   Needless to say, grains are not an essential food group, and in some cases they can create inflammation that contributes to heart disease, diabetes, and cancer. So they can be quite deadly, too...especially if you’re eating it every day. Like that whole grain cereal you have every morning? Studies show wheat and other cereal grains can damage your gut lining, causing further inflammation and contributing to autoimmune disease. If you already have an autoimmune disease, chronic inflammation also puts your immune response in overdrive. How exactly do grains cause inflammation? Dietary lectins, found in high concentrations in grains--and especially wheat--puncture your gut lining wall. When your gut has holes in its lining. This is significant because 80% of your immune system is in your gut. So a “leaky gut” leads to autoimmune disorders, poor nutrient absorption, and other inflammatory conditions. Researchers measured the amount of inflammation caused by consuming wheat and other cereal grains. They looked at blood inflammatory protein levels, including cytokines and interleukin, that can create autoimmune responses. Turns out grains spiked these inflammatory protein levels and activated these inflammatory pathways. Which is why gluten-free diets (like my Bone Broth Diet and 80/20 plan) can reduce inflammation, and insulin resistance. Simply omitting gluten from your diet can prevent obesity and metabolic disorders. Plus, it will help you lose weight (and that stubborn belly fat!). Even though grains have phytochemicals, B vitamins, protein, and fiber...they also have “anti-nutrients” like phytic acid and lectins that block mineral absorption and cause chronic inflammation. So if you’re eating grains with vegetables and superfoods, you may not be reaping all of their benefits. The Truth About Your Health and Diet So there you have it, folks. I just went through 9 popular health myths you can now throw out the window. You can also throw out those fad diets floating around. A lot of them are built on these common health myths. And the problem with these fad diets are threefold: 1) They simply don’t work, 2) They lead you to believe you need to starve or only eat bland, unappetizing food, and 3) They aren’t sustainable in the long-term. That’s why I’m all about the TRUTH about what works for losing weight, and keeping it off. My 21-Day Slim Down Program is not only easy and delicious (pork chili or chicken cacciatore, anyone?)...it works in just 21 days, and beyond. You’ll lose inches off your waistline (up to 6 inches!) and drop up to 12 pounds in just 21 days. And if you follow the 80/20 plan after those 21 days, you’ll keep seeing results week after week. Keep thinking Big and living BOLD!

Sometimes in life, it’s easy to know what goal you’re shooting for. Maybe it’s getting that promotion, coaching your kid’s soccer team to a championship, or simply getting past the TSA before your plane takes off. Other times, however, it’s trickier to define your goals—and that’s especially true when it comes to identifying your ideal weight.  You can use height/weight charts, BMI calculators, and tape measures, but they don’t really tell the whole story. Today, I’ll explain why—and I’ll share the simple four-question method I recommend. How doctors calculate your ideal weight There are several common methods doctors use to decide how much you should weigh. Each one is helpful, but each one has flaws. Here’s a look at them. First, you can go by body mass index, or BMI, which is one of the most popular approaches for determining ideal weight these days. (Here’s how to calculate yours.) However, this is a pretty shaky number. For instance, here’s how TIME Magazine summarized the findings of one study analyzing the accuracy of BMI numbers: Among the study participants, about half of women who were not classified as obese according to their BMI actually were obese when their body fat percentage was taken into account. Among the men, in contrast, about a quarter of obese men had been missed by BMI. Further, a quarter who were categorized as obese by BMI were not considered obese based on their body fat percentage. Overall, about 39% of participants who were classified as overweight by their BMI were actually obese, according to their percent body fat. In short, while BMI can be a somewhat useful statistic, this number alone won’t tell you if you’re currently at your best weight. We’ve all read about body builders and professional athletes who have BMIs in the overweight range. And how about old-fashioned height/weight charts like this one? Frequently, these can be misleading as well. That’s because they can’t tell you how much of your weight is fat and how much is muscle. (Neither can a regular scale—and the new scales that purport to measure your body fat as well as your weight are highly inaccurate, according to Consumer Reports.) Another popular way to decide if you’re at your ideal weight is to measure your waist size or your waist-to-hip ratio. A waist size greater than 35 inches for a woman or 40 inches for a man can signal trouble, as can a waist-to-hip ratio greater than .8 for a woman or .9 for a man. But these numbers don’t factor in your age, and anything from inaccurate measuring to bloating can throw them off. Also, many women are naturally apple-shaped, and there’s a limit to how close they can get their ratio to the “ideal” of about 0.7 to 0.8. In short, each of these measures, while useful, has its shortcomings. That’s why in my office, I use them to help determine a patient’s ideal weight, but I never rely solely on them. As a naturopathic physician, I don’t just look at score cards; I look at people. And I know that ideal weight varies from person to person, because no two bodies and no two people are exactly alike. How to calculate the weight that’s right for you If you’re trying to decide if your own weight is ideal, here’s what I recommend. Go ahead and start with your BMI, the numbers on a height/weight chart, and the numbers on your tape measure—but don’t stop there. In addition, ask yourself these questions, and think honestly about the answers: Do you feel STRONG at your current weight? Can you physically do all the things you need and want to do—and do them with ease and without pain? Do you feel ENERGETIC at your current weight? Are you peppy nearly all day, and still going strong in the evening? Do you feel HEALTHY at your current weight? Are you free from weight-related problems like sleep apnea, metabolic syndrome, diabetes, heart disease, high blood pressure, bad cholesterol levels, or joint pains. Do you feel HAPPY at your current weight? Do you enjoy buying and showing off new clothes, and are you typically standing in front of the camera rather than hiding behind it? (Note: I’m not asking if you feel SEXY at your current weight, because these days women tend to think that they’re not sexy enough unless they have movie-star bodies… a topic I’ll talk about another day.) If your answer to all four questions is yes, that’s a big clue that you’re at a weight that works well for you—whether you’re a size 2, a size 8, or a size 14. If the answer to any of them is no, then it’s time to take off some pounds (or add some, if you’ve pushed your weight loss too far). It’s a simple formula, but I find that it’s just as useful as all those charts, scales, and measuring tapes. How to factor in your age Now that I’ve talked about deciding if you’re at your ideal weight right now, I want to talk about one more thing: Should the number on your scale stay exactly the same for your entire life, or is that unrealistic? Here’s the deal. As a weight loss and anti-aging expert, I’m all about staying young and slim forever. However, that doesn’t mean that your body will stay exactly the same forever. For instance, I’d love to have the same figure I had in high school. Really, I would. But I’m more than three decades older than I was then, I’ve had two kids, and I’m smack in the middle of perimenopause. So I don’t strive to look exactly like I did when I was fifteen, because it’s not going to happen. As I like to say, the furniture gets rearranged a little as we age—and an extra pound or inch here and there isn’t the end of the world. So don’t worry if your body changes a little bit over time, because that’s normal and perfectly okay. Just keep asking yourself those same four questions—Do you still feel strong, energetic, healthy, and happy?—and make sure that the answer to each one is yes. However, if you’re gaining lots of belly fat, adding a clothing size every decade, or feeling old and tired and unhappy about your appearance, don’t accept this as part of the aging process. Instead, take off those extra pounds with my Bone Broth Diet, and get back to a weight that’s ideal—not according to the height/weight charts and BMI calculators and tape measures, but according to you.  Keep thinking Big and living BOLD!

I did an investigative report for Dr. Oz on liquid and sprayable proteins, also known as liquid aminos. Here's what we uncovered. Dr Kellyann Petrucci talks Liquid and Sprayable Proteins on the Dr. Oz Show, May 1, 2017 from Kellyann Petrucci on Vimeo.   What are liquid and sprayable proteins, also known as liquid aminos? Liquid aminos are usually used as a soy sauce alternative (as well as a tamari alternative). It gives food a yummy, salty taste!  Liquid aminos are gluten-free. Most Liquid aminos are made from non-GMO soybeans (make sure to check the packaging of the brand you're considering!). About 85 percent of American grown soybeans are genetically modified. No table salt or preservatives are added to liquid aminos. Liquid aminos provide a small amount of protein (310 mg per ½ teaspoon). The Recommended Daily Allowance (RDA) is about 56 grams a day of protein a day for men and about 46 grams a day for women, so they are not a viable protein substitute. Liquid aminos are rich in 16 out of the 20 amino acids – ½ a teaspoon has 290 mg of amino acids. Should we add these to our diets? These have a nice flavor. If you’re using this as a soy sauce alternative – non-GMO and the amino acids and protein are benefits – and don’t have a soy intolerance, you should be fine. I actually consider soy a dietary toxin, so if you are looking to lose weight, I don't recommend this product. If you are looking to maintain weight and want to experiment with adding a little bit of soy back into your diet, this product might be a great fit for you. The spray can be used on sushi, salads, soups or anywhere you want that salty taste. The spray has zero calories, and a couple of sprays are really all you need to add flavor. Is there hidden MSG in liquid aminos? MSG occurs naturally and organically in many foods, such as mushrooms, tomatoes, Parmesan cheese, and soybeans. Since liquid aminos are made from soybeans, there is naturally occurring MSG in most brands. How much sodium is in liquid aminos versus traditional soy sauce? 1 teaspoon of the best selling brand of liquid aminos contains 320 mg of sodium. 1 teaspoon of traditional soy sauce contains about 291 mg of sodium, so soy sauce has this product beat. If you're just applying 1-2 sprays to your food, you won't be ingesting too much sodium, but certainly ask your doctor if he or she has given you a low sodium recommendation.  What do amino acids do for our body? Amino acids play central roles both as building blocks of proteins. Humans can naturally produce 10 of the 20 amino acids. The others must be supplied in food because the human body lacks the enzymes to make them. Adding amino acids to your body is a good way to do this. The human body does not store excess amino acids for later use, so we must consume essential amino acids every day through food. Bone Broth and other animal products give us most of what we need, but liquid aminos can provide these as well. How much protein are you really getting with liquid aminos? Very little: ½ a teaspoon has 290 mg of amino acids and 310 mg of protein. A 4-ounce chicken breast contains 35 grams of protein. Put that into perspective: that’s 35,000 mg of protein: 113 times the amount in that ½ teaspoon of liquid aminos. What are some other ways to get amino acids? A GREAT alternative I love (similar taste without the soy) is coconut aminos, made from coconut and not soy, but with a wonderful flavor. Coconut aminos don’t provide the protein liquid aminos do (although coconut sap – from which they are derived – is an abundant source of 17 amino acids), but they are gluten free, soy free, and non-GMO. They provide a similar flavor that you get with liquid aminos. Branched-chain amino acids (BCAAs) – a supplement in powder or capsule form Free-form amino acids – a supplement provided all essential amino acids Protein-rich foods like poultry, seafood, nuts, seeds, and legumes   Keep thinking Big and living BOLD!

What is a fat bomb? Fat bombs are little low-carb, high-fat treats that became popular from people on the keto diet… they can be either sweet or savory—that you can eat as a replacement  meal or a fun snack. They’re loaded with fats that curb your appetite and rev up your metabolism. Many people report that fat bombs give them an extra boost of energy for a workout; and help them fight cravings for hours—plus they make your taste buds happy! Warning! If you’re eating fat bombs to lose weight, you need to eat them as part of a low-carb diet. They can’t do their job if you’re loading up on carbs! Eat them once a day as a snack or to up the level of healthy fats in your diet. Many people eat one for breakfast or lunch on the go—and they’re full. Here's what's great about fat bombs: They’re super easy to make, and you can take them on the go as long as you have a fridge or a little cooler so they don't melt. They’re guilt-free and can support your low-carb, keto diet! Fat bomb ingredients There are three fat bomb ingredients: fat, flavor and fun fillings! What fats should I add to my fat bombs? Cacao butter Coconut butter Coconut oil Almond butter Coconut cream Bacon fat Avocado Homemade mayonnaise Make sure you watch the portion control on the fats here—eating a whole pan of bacon or a whole jar of nut butter can really impact your weight loss goals. Check out my portion control guide for more details on this! I especially recommend using the healthy fats like almond butter and avocado, because studies show they: Benefit insulin and blood sugar levels Decrease the risk of Type 2 Diabetes Reduce risk of cardiovascular disease What extra flavors can I add to fat bombs? Lemon Dark chocolate Salt Stevia or monk fruit sweetener Herbs and spices like cinnamon, ginger, cayenne, you name it! What can I add to fat bombs to make them filling? Nuts Chia seeds Shredded coconut Cacao nibs What ingredients can I add to a savory fat bomb? Smoked salmon Egg yolks Olives Bacon Sun dried tomatoes For a couple of my favorite fat bomb recipes, check out Dr. Oz's site! Coconut Oil and Almond Butter Fat Bombs Peanut Butter and Chocolate Fat Bombs Candice Kumai’s Chocolate Truffle Fat Bombs Salmon and Dill Fat Bombs Vanilla Nut Fat Bombs Enjoy! And, Keep thinking Big and living BOLD!

I have a friend who said, “Sorry!” any chance she had. Whether someone accidentally bumped into her or she spoke before someone else in a meeting…she was the most apologetic woman I’ve ever met. She didn’t realize how much she said it, and how it actually sabotaged her inner confidence. It’s like she took the fault for the smallest things. And her peers (namely, her male peers) took her a little less seriously because of it. It’s funny how something so seemingly small can spiral into deep consequences…hidden hazards you may not have known of. That’s why I want to talk to you about belly fat. On the surface, we know getting rid of belly fat will help you look great. But did you know it can also be dangerous to your health? I’m talking a 275% increase in risk of heart disease….and more! Before we get into that, let’s take a look at how it all works. First thing to know is… Not All Fat is Created Equal There are two types of abdominal fat all humans have: subcutaneous and visceral. But what’s the difference? Subcutaneous fat covers up your abs from being visible (or more noticeable) and causes cellulite. It’s that layer of fat we try to get rid of for beach season. You could easily see it just by looking at the mirror. Visceral fat, on the other hand, lies deeper in abdomen under your muscle. It’s stored around your liver, intestines, and pancreas. And it’s responsible for that dreaded “beer belly.” However, it’s not exactly easy to see with your eyes and sometimes takes an MRI to see its size. Which is exactly why the dangers of visceral belly fat is “hidden.” And what causes visceral fat? There are lots of causes, but the mains ones are: genetics, exercise (or lack of!), and of course, your diet. Large amounts of calories and no exercise will result in high visceral fat, and therefore high risk of disease and illness. Why is that? Visceral fat boosts production of bad cholesterol in your arteries and forms plaque. This plaque gets inflamed and causes swelling that narrows arteries, restricting passage of blood…which increases blood pressure and strains the heart and damages tiny capillaries. And while both subcutaneous and visceral fats are dangerous in excess, visceral is far worse. How Your Visceral Fat Can Kill You (Even if You’re Not Obese) The health risk of visceral fat goes far beyond not fitting into your favorite pair of jeans. A study by European Society of Cardiology Congress discovered visceral fat is WAY more dangerous than we ever thought…especially for women over 55 years or men over 45 years. So if you fall in this age range, pay attention closely! New research from Mayo Clinic found being normal weight with excess belly fat is actually riskier than being obese! And we all know how obesity puts us at risk for disease…turns out visceral belly fat is MUCH worse. In the study, they took 12,000 Americans 18 and older. They looked at waist and hip measurements and diseases they already carried. Subjects with normal BMIs but with higher waist-to-hip ratio were TWICE more likely to die from any cause, compared to obese subjects.  Even worse, they were 2.75 times more likely to die from heart disease! So if you’re not obese, it doesn’t mean you’re safe. Here’s why… People with larger midsections (and deep visceral fat) tend to lose sensitivity to insulin, a hormone that helps us burn energy. Which means, your body could be off-balance, and likely to develop insulin resistance syndrome or metabolic syndrome. People with insulin resistance often develop type 2 diabetes, high blood pressure, and heart disease. Plus, it releases more inflammatory molecules into your body CONSISTENTLY. That’s right, it happens without you even trying! Simply having visceral fat triggers the inflammation on a regular basis. And we all know inflammation makes it nearly impossible to lose weight. So, if you have visceral belly fat and want to fight this down… Here’s How to Melt Away Visceral Fat and Lose Inches Off Your Waistline Remember the #1 silent killer and anti-weight loss culprit: inflammation. So to get rid of belly fat, we want to fight the inflammation in our bodies first and foremost. But what causes inflammation in the first place? It has everything to do with your gut. If you have a sick, “leaky” gut (and I’m willing to bet most of you do), the walls of your gut break apart, making it easy for metabolic waste and microbial toxins to enter your bloodstream. A sick, “leaky” gut is caused by a couple things: 1) Antibiotics that get rid of the good bacteria 2) A poor diet 3) Stress! Stress poisons your gut’s microbes’ environment. 4) Insulin resistance. When you eat a ton of carbohydrates, you jack up your blood sugar…skyrocketing your levels of insulin, and giving you insulin resistance. Which means, instead of turning those carbs into energy, it’s stored as fat in–you guessed it–your belly. So if you want to get rid of your belly fat once and for all, you need to fill your diet with inflammation-healing foods, and incorporate intermittent fasting into your week. The Irresistible Inflammation-Busting Elixir We already talked about carbs as the culprit to inflammation. Without carbs, what can you eat? One of my favorites (and by far the most effective in fighting inflammation and melting away fat) is bone broth–it heals and protects your gut from losing beneficial bacteria it needs to fight off inflammation. Which means, sipping on delicious bone broth gets rid of the belly fat problem right at the source! Bone broth has plenty of anti-inflammatory, gut-healing nutrients. It also has collagen for smoothing out your wrinkles, protein to keep you full, and SO much more. Plus, the most evil culprit to belly fat is the Sugar Demon. And we all crave sugar every once in awhile…it’s hard not to! But adding bone broth to your diet and following my Bone Broth Diet will curb those sugar cravings that often derail your healthy diet. And best of all, you eat delicious foods you never knew were healthy. (Picture yourself eating Sweet Black Cherry jello for dessert…while dropping inches off your waistline!) Intermittent Fasting Your Way to a Slimmer Waistline I know the word “fasting” has a bad reputation. Before you write this off, let me clear the air: intermittent fasting is FAR different from starving yourself. While intermittent fasting, you take a break from eating only twice a week. Because you’re taking in fewer calories, well, you lose weight. But what’s different about this is, during intermittent fasting, I recommend you drink cups of bone broth throughout the day. Which means, you don’t miss out on nutrients on your fast days, AND you won’t be hungry. That way, it doesn’t even feel like you’re fasting or like you’re on a diet. Which is why it’s so easy to keep off the pounds and make a healthy lifestyle change once and for all! Hundreds of women (and counting!) are dropping the pounds with the Bone Broth Diet and intermittent fasting and saying sayonara to belly fat for good: Ariane C. lost 5.6 inches off her waist and 27 pounds total (17 pounds in 21 days!)…without exercise! And the weight keeps coming off. “This is a lifestyle change for me–not just another short-term fad diet.” Regina C. lost 5” off her waistline, 3” in her hips, and .5” in her thighs in only 21 days! “It changed my life and how I think and feel about food for the first time in my long journey of yo-yo dieting.” Claudia W.: “My goal was to lose 10 pounds and 2 inches of my waistline. In 21 days, I got rid of 11 pounds and 4 inches of my waist! I am SO proud of myself for this, and I look forward to the ongoing diet change after the 21 days.” It doesn’t matter how old you are, or how far you are into your healthy lifestyle. As long as you start now, and do it the right way, you could trim your waistline and get rid of that deadly visceral belly fat. It all comes down to eating healthy and incorporating intermittent fasting into your diet! Keep thinking Big and living BOLD!

Every week, new patients tell me, “Kellyann, I don’t know what’s wrong with me. I just can’t control my urge to eat.” They think their problem is low willpower, and they blame themselves. But I know better, because the culprit isn’t low willpower. It’s a biological phenomenon called leptin resistance—and if you’re battling food cravings yourself, you need to understand your enemy. So here’s the story. What is leptin? If you’re not familiar with leptin, it’s a hormone made by your fat cells. Put simply, leptin tells your brain whether you have enough stored energy to do the things you need to do. I call it your hunger trigger, because when it gets too low, you crave food. For millennia, leptin did its job effortlessly. When people had enough fuel in their bodies, their leptin levels rose and they felt full. When they had too little, their leptin levels dropped and they got hungry. Simple, right? But then we started eating a diet that’s massively overloaded with carbs—and that’s when it all went off the rails. Here’s why. How a high-carb diet short-circuits leptin’s message It seems counter-intuitive, but if you eat pizza and bread and rice and French fries from sunup to sundown, you aren’t going to feel satisfied… you’re going to feel hungry. Why? Because when you load up on carbs, you’re spiking your leptin levels all day long. At first glance, this seems like a good thing. After all, that big dose of leptin is telling you that you’re not hungry. However, there’s a catch. Eventually, that non-stop leptin overdose leads to leptin resistance. This is similar to insulin resistance—and in fact, insulin resistance generates leptin resistance. We’re still unraveling the connections, but one link between the two problems is that insulin-resistant people have high levels of triglycerides, which appear to block the transport of leptin into the brain. Because leptin resistance prevents your brain from receiving the “I’m full” message, it can make you feel a powerful urge to reach for the nearest cupcake or bagel even if you just ate breakfast two hours ago. And it can make your body panic and say “Eat!” even if you have plenty of energy stored in your fat. How to reset your leptin What’s the solution to leptin resistance? It’s the same as the solution to insulin resistance: Cut the carbs. Stop spiking your leptin levels all day long, and soon your brain will be able to hear leptin’s message again. As a result, those food cravings will start to disappear. I’m reminded of the experiences that Lora Probert, a member of our Bone Broth Diet test group, shared with me for my book, Dr. Kellyann’s Bone Broth Diet. She told me that when food was in front of her, “I had to eat it. If I saw it, I wanted it. It was a real struggle.” When Lora started my diet, she was skeptical when I told her that her cravings would vanish. But during her diet, she went to four birthday parties and didn’t have any urge to dive into the cake or pizza. “That to me has been really, really amazing,” she told me. “That I feel like I have control over my food and I’m not missing the chocolate and the cake and the ice cream. It’s been life changing for me.” I hear this story over and over again from people who switch from a high-carb diet to a low-carb diet centered around healthy, natural foods. People whose whole lives used to revolve around food—especially the sweet, sugary, carby foods that are so tempting when we’re hungry—now tell me that they can walk right by the cookies and chips at the store without a single twinge. In fact, some of them tell me that it’s actually a chore to eat a bite of birthday cake at a party! So if you’re tired of letting cravings control your life, it’s time to take charge. Cut down on grains—or better yet, eliminate them entirely. Banish sugar, and get high-fructose corn syrup out of your life because research shows that it’s a huge culprit in leptin resistance. Instead, eat a diet that’s rich in vegetables, high-quality proteins, and healthy fats like coconut, avocado, and clarified butter. Things won’t change overnight—but keep it up, and one day you’ll be surprised to realize that your cravings are history. For even better results, take these steps as well: Break the sugar substitute habit. Limit your use of artificial sweeteners, because they can cause leptin resistance. Get more sleep. A large-scale sleep study showed that shortened sleep causes levels of leptin to drop, levels of ghrelin (a hormone that triggers hunger in a different way) to rise, and weight to increase. Reach for your mug. Drink a cup of bone broth when you have a craving. It’ll make you feel satisfied without adding any of those leptin-hiking carbs, and it’s loaded with calming nutrients including glycine and magnesium. If you’ve suffered from intense food cravings for years, you may doubt that you can free yourself from them. But follow all of these steps, and I’m betting that those cravings will start to ease within weeks, and will eventually disappear altogether. At that point, for the first time in years or even decades, food won’t control you… you’ll control it. Keep thinking Big and living BOLD!      

Question: What’s better than spending an hour relaxing in a hot bath with a good book and a cup of tea (or maybe a glass of wine)? Answer: Discovering that it’s actually good for you! If you’re a fan of baths, you already know that they can relax you, ease aching joints, and help you sleep better. But guess what: New research shows that they also can help you lose weight, lower your blood sugar, reduce your inflammation, and lower your blood pressure. In the new study, described in a recent Newsweek article, researchers asked 14 lean or overweight men to cycle for 60 minutes or soak in a hot bath for an hour. The researchers found that: While cycling burned more calories than bathing, the bathers still burned as many calories as they would in a half-hour walk. Participants who took a hot bath actually had lower peak blood sugar levels after a meal than participants who exercised. The bathers had anti-inflammatory responses similar to those seen in the exercisers. The study builds on earlier research showing that hot baths can lower your blood pressure , and that regular sauna visits may reduce your risk of stroke or heart attack. In addition, there’s evidence that soaking in a hot tub could help Type 2 diabetics get better control over their blood sugar. How awesome is that? Simply by enjoying a hot bath, a sauna, or a dip in the hot tub, you can get slimmer and healthier. That’s my kind of no-sacrifice lifestyle change! Before you bathe… Before you head for the tub, however, I have some important advice: When you take baths, avoid bath bombs and bath oils loaded with artificial colors, scents, and other nasty chemicals. Remember—what you put on your skin winds up in your bloodstream as well. So reach for these healthy alternatives: Epsom salt. Epsom salt is simply magnesium sulfate—and unlike artificial bath bombs, it’s very, very good for you. It’s calming, it helps to smooth your skin, and it’s great for easing your aches and pains after an intense workout. Simply add a cup or two to your bath water, and stir until the salt dissolves. (If you’re pregnant or nursing, check with your doctor first.) Home-made bath bombs. When you make your bath bombs from scratch, you can get all of the fizz without any of the toxins. Homemade Gifts Made Easy has a great, natural bath bomb recipe in their DIY Guide to Natural Bathroom Products. Green tea. In addition to drinking a cup while you’re soaking, brew some tea in your bath water! Just pop five or six bags into the tub at the start of your bath. It’ll turn the water an interesting color, and it’s very soothing and will help you detox. For an even more relaxing bath, add Epsom salt as well. Non-toxic commercial bath bombs and bath oils. As you might already know, I’m a huge fan of the Environmental Working Group’s “Skin Deep” site, which rates skin care products. At this site, type in bath bombs or bath oils, and you’ll find lots of healthy options. Lavender essential oil. Add a few drops of this fragrant and soothing oil to your tub, after doing a patch test on your skin to make sure you’re not sensitive to it. To get even more benefit from your bath… Being selective about what you add to your bath will help to ensure that it’s healthy and toxin-free. In addition, here are some tips for making sure you get the maximum calming and stress-relieving power from your tub time: Leave your phone outside the bathroom. A quick digital “detox” is good for your mind and soul.And trust me—the world will keep turning for an hour without you responding instantly to every call and text. Play soft music. Research indicates that relaxing music can help you recover from stress faster. Light some candles. Avoid candles with artificial scents and colors. Beeswax tea lights are a great alternative. Research shows that even a few minutes of reading can lower your stress levels dramatically. So lose yourself in a romance novel, a thriller, or even the latest issue of People. Above all, don’t rush yourself. If the bath water gets cold, heat it up again, and read another chapter of your book. The laundry, the dishes, and the family drama can all wait. And remember, you’re not just goofing off in that bath—as the science shows, you’re getting slimmer and healthier, too. So soak all you want… it’s good for you! Keep thinking Big and living BOLD!

One of the most important pieces of advice I give my patients is, “Don’t sacrifice—swap!” That’s because there’s a delicious and healthy alternative for every high-carb, unhealthy dish. All it takes is a little creativity, and you can enjoy any food you like. For instance, if you’re pining for spaghetti and meatballs right now—or for fried rice or a cool Asian noodle salad—you can go right ahead and have it. It’s just a matter of swapping out rice and grain-based noodles for yummy, low-carb alternatives. Here are ten of my favorites. If you're interested in more food swaps, check out my Food Swap Guide! Zucchini noodles. Everyone loves “zoodles,” and they’re easy to make with a spiralizer, julienne peeler, vegetable peeler,or mandolin. I like to make my zoodles with both zucchini and yellow squash, for more color. For extra flavor, saute your zoodles gently with garlic in a little olive oil before adding them to your sauce. In addition to making zoodles for spaghetti, you can make pappardelle-style zoodles by using a peeler to slice one-inch- wide strips. And thinly sliced zucchini “coins” make a great substitute for lasagna noodles; here’s a good recipe from Sarah Fragoso. Cauliflower rice. This takes just minutes to make, and—like regular rice—it’s incredibly versatile. Simply pulse cauliflower florets quickly in a food processor until the pieces are the size of rice grains, and then mix them with your favorite flavorings. Here’s a fun cauliflower “fried rice” recipe from Dr. Kellyann’s Bone Broth Cookbook: CAULIFLOWER “FRIED RICE” Prep Time: 5 minutes • Cook Time: 10 minutes • Yield: 4 servings 1 medium head cauliflower, cut into florets (about 4 cups) 1 tablespoon toasted sesame oil 4 scallions, very thinly sliced (whites and greens kept separate) 1 large carrot, finely chopped 2 cloves garlic, minced 2 eggs, beaten 3 tablespoons coconut aminos 1⁄2 cup mung bean sprouts In a food processor, pulse the cauliflower florets until they resemble small grains of rice. In a large skillet, heat the oil over medium heat. Add the scallion whites, carrot, and garlic and stir-fry until fragrant, about 5 minutes. Add the cauliflower and cook, stirring constantly, until the cauliflower is tender but not mushy, about 5 minutes. Push the cauliflower mixture to the sides, leaving the center clear. Add the eggs and scramble until fully cooked, about 2 minutes. Stir everything together, then stir in the coconut aminos, scallion greens, and sprouts. Serve immediately. Spaghetti squash noodles. These are packed with powerful nutrients, and they have a mild flavor that blends well with any sauce. They’re especially fun to make with kids, who love scooping the strands out of the squash. Here’s my recipe for rich, warming Spaghetti Squash and Meatballs. Sweet potato noodles. Spiralize sweet potatoes, and you get a firm, slightly sweet noodle that holds up well in soups and broths. Here’s a great recipe from Paleo Comfort Foods that pairs sweet potato noodles with a spicy, creamy pepper sauce. Celeriac (celery root) noodles. Believe it or not, those ugly celery roots—which some people compare to the mandrakes in Harry Potter—can turn into beautiful noodles. Here’s an awesome recipe for Celeriac Noodles with Parsley Pesto from my friend Mark Sisson. Broccoli noodles. The florets on broccoli always get the attention… but don’t toss those stems! Instead, spiralize them and use them as the base for a yummy salad. Here’s a cool recipe for Broccoli Stem Noodles with Ginger-Sesame Dressing from All Day I Dream About Food. Cucumber noodles. If you’re a fan of cold, refreshing noodle salads, you’ll love these—and all you need to make them is a spiralizer or julienne peeler. Here’s a wonderful recipe for Cold Cucumber Sesame Noodles from my friend Melissa Joulwan. Parsnip noodles. This is another great option if you’re pining for Asian-style noodles. Try them out in this recipe for Crispy Fried Parsnip Noodles from Comfort Bites Blog. Sweet potato gnocchi. When I said that there’s a healthy substitute for everything, I meant everything—even gnocci! Check out these adorable little bites from Paleo Pumpkin. (They also call for cassava flour, which is made from yucca root and is a healthier non-grain alternative to regular flour.) Peppers. If you want to transform meat and sauce into a one-pan meal, try replacing pasta or rice with either chile peppers or bell peppers. For instance, check out this Chile Relleno Breakfast Casserole from Popular Paleo. And here’s my stuffed pepper recipe from Dr. Kellyann’s Bone Broth Cookbook — a family favorite: STUFFED PEPPERS Prep Time: 15 minutes • Cook Time: 25 minutes • Yield: 4 servings 2 teaspoons plus 1 tablespoon olive oil 1 pound ground bison or lean ground beef 4 bell peppers (any color), tops cut off and chopped, cores removed 1 pint cherry or grape tomatoes, halved 1 yellow onion, finely chopped 1 zucchini, cut into 1⁄2-inch dice 1 chipotle in adobo (optional), finely chopped 2 cloves garlic, minced 1 teaspoon ground cumin 1 teaspoon ground coriander 1⁄4 teaspoon Celtic or pink Himalayan salt 1⁄4 teaspoon freshly ground black pepper Chopped fresh cilantro, for garnish Heat the oven to 375°F. In a large skillet, heat 2 teaspoons of the oil over medium heat. Add the bison or beef and cook, stirringoccasionally and breaking it up with a spoon, until just barely cooked through, about 5 minutes. If the skillet seems dry, add the remaining 1 tablespoon olive oil. Add the chopped pepper tops,tomatoes, onion, zucchini, chipotle (if using), garlic, cumin, coriander, salt, and black pepper. Cook, stirring occasionally, until the bell pepper and onion are soft and the tomatoes have cooked down, about 8 minutes. Meanwhile, place the bell peppers in an ovenproof 9-inch pie plate or 8x8 baking dish. (If the peppers don’t stand up, carefully shave a bit off the bottoms, without cutting through, so they’re level.) Divide the meat mixture among the peppers. Pour ½ cup water in the bottom of the dish, cover, and bake until the peppers are softened and the tops are browned, about 30 minutes. Serve sprinkled with cilantro. TRY IT FOR YOURSELF! When you switch out pasta and rice for alternatives like these, you’ll get all of the flavor (and more), along with tons more nutrition. What you won’t get is a boatload of carbs that wind up on your belly. If you ask me, that’s a pretty awesome tradeoff — so promise me that you’ll give these easy, delicious swaps a try!  

It’s classic “mom” advice: Eat your greens. And you know what? Moms are right! In fact, one of the best pieces of advice I can give you, if you want to stay slim and healthy for your whole life, is to load your plate with greens every day. Here’s why: The fiber in greens fills you up, so you eat less and stay slim. That same fiber reduces blood sugar swings, helps to regulate your cholesterol, and keeps you regular. The vitamins, minerals, and phytonutrients in greens do everything from protecting your skin from sun damage to keeping your bones strong to lowering your risk for cancer. So working leafy greens into your diet every day is really, really important. However, I know that over time, you can develop “salad fatigue.” (Believe me, I’ve been there.) And even green drinks and veggie-filled smoothies can get a little old, if you eat them every day. But not to worry! If you find yourself getting burned out on salads, green drinks, and smoothies, here are seven other easy ways to work greens into your diet. Make wraps. You can use all sorts of greens in place of bread—for instance, Romaine, cabbage, and even blanched collard greens. To make a basic wrap, simply load your leaves with a high-quality, additive-free lunch meat. Add some sliced tomato and avocado (and any other extras you like), and slap on a little mustard, sriracha, or avocado mayo. Then fold everything up into a “burrito” or “taco” shape, and voila!—you have a super-healthy, low-carb sandwich. For variety, try egg salad or tuna salad, or go gourmet with an Asian lettuce wrap like this one at Paleo Plan. Make kale chips. These are fast, easy, and crunchy, and even people who hate kale love them. The only trick is to watch them very carefully, so they don’t burn. Here’s my recipe, and here’s a more sophisticated version to try on the grill. Cook up a frittata. Frittatas have so many advantages: They’re delicious, they’re versatile, and they’re simple. And here’s another point in their favor: They’re a terrific place to add those greens! For instance, check out this recipe over at Paleo Grubs for a “BLT Frittata” using spinach, kale, or chard. Cook your greens. For a change of pace, serve cooked greens instead of a salad. Here are two easy ways to do it: If you’re cooking a tender green such as spinach or bok choy, a quick sauté or stir-fry will do the trick. If you’re cooking bitter greens such as collards, dandelion greens, or turnip greens, you can saute them with pork fat or bacon and then cook them in chicken broth (preferably bone broth, of course!) until they’re tender. Here’s a good guide from the Kitchn. One reminder: If you cook your greens with bacon, be sure to use a nitrate-, sugar-, and gluten-free bacon. Stir greens into soups and sauces. This is a great way to work an extra serving of greens into your daily diet. For instance, stir sautéed spinach into tomato sauces, or add a little pureed spinach, kale, or Romaine to soups. Make “greensicles.” Seriously! Here’s a recipe at Paleo Mom that combines spinach, carrot juice, avocado, bananas, oranges, and lemon juice to make yummy popsicles that both kids and grownups will love. Go for microgreens. Microgreens are simply lettuces and other greens harvested when they’re just a few weeks old. These little greens are nutrition bombs, containing up to 40 times more nutrients than full-grown greens. You can toss them into wraps, use them to garnish soups and stews, or nibble on them out of hand. — With all of these options, you’re bound to find something you like. And whether you hide your greens in soups, turn them into chips, make them into wraps, or sneak them into sauces and soups, you’ll get the same slimming, healing power. So if you’re burned out on salads and green drinks, don’t abandon those greens… transform them! Keep thinking Big and living BOLD!

What is the 21-Day detox that keeps celebs thin and young? - h2 You see them all the time on TV and stages bigger than life… Celebrities that look stunningly young and fit… even as they age. What’s their secret and where can YOU get it? Keep reading to find out.... Dr. Kellyann Petrucci has discovered the secret to staying slim and young… and everyone, including you, can tap into this “Fountain of Youth.” As a naturopathic physician, Dr. Kellyann routinely “de-ages” her clients—not with surgery or Botox, but through diet alone. Her bestselling book, Dr. Kellyann’s Bone Broth Diet, and her new cookbook, Dr. Kellyann’s Bone Broth Cookbook, both give the full outline for her celeb-approved 21-day “detox” that can help anyone slim down, regain energy, and brighten their look as fast as possible.   Who is Dr. Kellyann? She is an avid clinical researcher and doctor specially trained in Biological Medicine at the renowned Marion Foundation and Paracelsus Klinik in Zurich, Switzerland, Dr. Kellyann has PROVEN that anyone’s health—and life—can be transformed simply through the power of food... especially one powerful, centuries-old food she calls, Liquid Gold. Over the last 20 years she has prescribed her scientifically-proven diet that’s helped even the sickest, most obese patients achieve their best health and a slimmer stronger body—for life! Today she is a leading weight-loss transformation and anti-aging expert, and a New York Times bestselling author who has helped celebrities and countless men and women look and feel their best from the inside out. As an Italian mother of two who loves to eat delicious food, but knows that busy people need life to be practical and rewarding, Dr. Kellyann has worked tirelessly to perfect a satisfying diet lifestyle that actually works... without having to starve or be forced to eat bland tasteless food, or spend hours cooking. Dr. Kellyann’s unique diet has caught the attention of the most respected media sources, and indeed the entire country. Today she is often called, “Doctor Bone Broth.” She’s been featured on Good Morning America, Dr. Oz, ABC, NBC, CBS, The Doctors, in Time Magazine, the Wall Street Journal, was the host her own hit PBS special, and was even on the MEGATRON in New York Times Square. Get Dr. Kellyann's Quick Start Guide “I start my day enjoying Dr. Kellyann's scrumptious recipes and warm, rich, bone broth. I find it to be a delicious way to keep me on track.” —Robin Roberts, Anchor on ABC's Good Morning America What's the Star Ingredient that helps anyone Lose the Weight and the Wrinkles... in Just 21 Days? So, exactly how does Dr. Kellyann turn back the clock and help her clients detox, lose weight and look and feel a decade younger in just three weeks? It all has to do with inflammation and gut health. When you can heal your gut and stop inflammation, your body stops aging prematurely and turns into a natural fat burner. The titles of her bestselling books reveal one secret of Dr. Kellyann’s success: bone broth. She calls it “Liquid Gold”… a magical elixir made by extracting out the richest concentration possible of collagen, gelatin and other healing properties found in animal bones through slow cooking. For centuries doctors and grandmas have cooked this broth to nourish and heal without the use of synthetic medicine of today. Now, people who have caught onto the healing wonders of bone broth know that it’s the collagen from the bones of beef, chicken, turkey, and fish that has the power to restore and preserve their health and youth.   What collagen does for your skin during your 21 days to a slimmer, younger you.    Basically, collagen is the “glue” that holds your body together. It’s the most abundant structural protein in the body—and one of its jobs is to keep your skin strong, smooth, and firm. Unfortunately, once you hit thirty, your skin has less and less collagen each year. Eventually, there isn’t enough collagen in your skin to do the job… and that’s when you start to see wrinkles and sagging. If you want to reverse this aging, a skin cream containing collagen can help. But to really make a difference, you need to mainline collagen to your skin cells from the inside. That’s why it’s crucial to drink bone broth. Bone broth is loaded with collagen for your 21 days to a slimmer, younger you. It’s why bone broth is Dr. Kellyann’s #1 prescription for detoxing, de-aging the skin and looking younger, but it also keeps you strong and young inside too… Here’s how: What collagen does for every cell in your body   Collagen is a superfood that helps in your 21 days to a slimmer, younger you Collagen that makes you look and feel awesome all over, however the opposite is also true. Without enough collagen, especially as you age, your cells will literally start to shrivel as they lose their vitality and “bounce.” When you drink bone broth, you flood your body with collagen and other essential nutrients that “plump up” every cell and tissue in your body. When this happens your skin will look and feel radiant, but it will also heal and strengthen your gut, reduce inflammation, and revive your immune system. The result is rock-solid health with a natural ability to “melt” fat, smooth wrinkles, maintain stronger more lustrous hair, skin and nails, sleep better, feel more energetic, and even reverse many of today’s most dangerous health conditions. Here’s a deeper look into how the rich concentration of collagen in bone broth helps you stay slim and young: Collagen is packed with the glycine you need during your 21 days to a slimmer, younger you. Glycine is one of the body’s most powerful detoxifiers, so it cleanses your cells and makes them vibrant. As a result, you’ll feel younger… and sexier, too! Glycine fights inflammation and helps keep your immune system working efficiently. Want more good news? Glycine is calming—and a dose of it before bedtime can even help you awaken more refreshed. Collagen is loaded with the same gut-healing nutrients as gelatin which is imperative during your 21 days to a slimmer, younger you. Gelatin is basically cooked collagen, so it helps transform a sick, “leaky” gut into a rock-solid one. This, in turn, extinguishes the chronic inflammation that packs weight on you—especially around your belly. As a result, you can heal your leaky gut and melt off extra pounds much more easily. During your 21 days to a slimmer, younger you with collagen is absolute magic for your hair and fingernails. And in addition to erasing wrinkles on your face, it can help prevent cellulite on your thighs and butt by strengthening the skin in these areas. Collagen is rich in joint-healing glucosamine and chondroitin which helps during your 21 days to a slimmer, younger you. Two nutrients many doctors prescribe for joint pain. In fact, a 2015 study found that chondroitin outperformed the prescription drug Celebrex in treating knee osteoarthritis. You can make this incredible “Liquid Gold” bone broth inexpensively at home by following Dr. Kellyann’s recipes. It’s not the same broth you’ll typically find in stores, but it is the same as many famous restaurants and celebrity chefs like Marco Canora of Brodo in New York sell for $12 a cup! You know this is something special when thousands of regular customers line up everyday and pay that much to get their hot cup of bone broth... instead of coffee! Below, you'll find Dr. Kellyann's gourmet yet super simple Beef Bone Broth Recipe, but as you've probably guessed, the secret to truly restoring your health and beauty involves more than just adding in foods. You'll also have to cut out a few pro-aging foods in order to see results in just 21 days! Bone broth recipe for your 21 days to a slimmer, younger you Bone broth takes only minutes to make—it's the ultimate fast food. Pop everything in your crock pot, walk away, and come back in 6-12 hours (depending on preference and the type of bones you use) to find delicious, gut-healing, fat-burning "liquid gold." Ingredients:  2 unpeeled carrots, scrubbed and roughly chopped 2 stalks celery, including leafy part, roughly chopped 1 medium onion, roughly chopped 3 cloves garlic, peeled and smashed (optional) 3½ pounds grass-fed beef bones (preferably joints and knuckles) —OR— 2 or more pounds raw chicken bones/carcasses and additional wings, thighs or feet —OR— 1 turkey carcass 2 teaspoons kosher salt 2 tablespoons apple cider vinegar Directions: Place the vegetables, garlic, bones, and bay leaves into a stockpot. Sprinkle on the salt, drizzle with vinegar, and add enough water to cover everything by 1 inch. Cover the pot. Cook on low for 8 to 12 hours for beef or about 6 to 8 hours for chicken or turkey, skimming the broth occasionally. Pour the broth through a fine strainer and discard the solids. Taste the broth and add more salt if needed. Chill the broth. It will keep for 3 days in the fridge and 3 months in your freezer. Actress Shailene Woodley is a huge fan of bone broth and raves about it in this interview with MTV! “Bone Broth is... everything.”  —Shailene Woodley, actress, Insurgent and Big Little Lies Actress and lifestyle guru Gwyneth Paltrow also put bone broth on her her newsletter's winter detox menu, and has published several articles on GOOP about this slimming, filling, ancient elixir. Cut Out These Foods for 21 Days to Become Slimmer, Younger and Healthier! In addition to adding in "liquid gold" bone broth, you'll also need to cut out pro-aging foods from your diet for 21 days. When people give up these foods, rapid de-aging is the rule, not the exception. The reason permanent weight loss can be such a challenge is that the three foods that age you the most — making you washed out, obese, tired, and sick — are foods you probably love. Initially, giving them up will probably be tough, for two reasons: You’ve been eating them all your life, and, Biologically, you’re actually addicted to some of them. While the initial Bone Broth Diet detox lasts 21 days, don't think of it as just a temporary “diet.” It’s a new way of life. You can have an occasional cheat, but if you want optimal results, you’ll only eat pro-aging foods on rare occasions after the 21 day detox. There are three main foods you need to kiss goodbye. Cutting out sugar will help during the 21 days to a slimmer, younger you Sugar is one of the hardest foods for people to give up. That’s because it’s actually addictive. But eating sugar is one of the fastest ways to make yourself old. Here’s why: Each dose of sugar makes your blood sugar skyrocket, causing your body to pump out more insulin. Eventually, you develop insulin resistance. That leads to a fat belly, high blood pressure, and diabetes. Sugar causes inflammation, which affects every cell in your body. In particular, inflammation can make your skin look old and blotchy. Sugar accelerates aging by increasing oxidative stress (cell damage caused by renegade molecules called free radicals). Fructose — one form of sugar — is linked to cancer, liver damage, increases in “bad” cholesterol, and even changes in skin collagen that can cause wrinkles. The bottom line: Sugar gunks up your body and makes your cells old, sick, and sluggish. And until you exorcise your “sugar demon,” you’re not ever going to feel — or look — your best. Wheat and other grains (including whole grains) are off limits during the 21 days to a slimmer, younger you When it comes to grains, the first thing to know is that your body doesn’t need them. You may feel like you need them — but that’s partly because highly processed grains, much like sugar, are addictive. The second thing to know is that all grains — even supposedly “healthy” whole grains — are packed with carbohydrates. These carbs age you by raising your blood sugar levels, forcing your body to produce more insulin and leading to the insulin resistance I talked about earlier. Moreover, grains contain high levels of two anti-nutrients: phytic acid and lectins. Phytic acid binds to minerals, cutting down on the anti-aging nutrients you get from food. And lectins damage the lining of your intestines, causing leaky gut and allowing toxins to leak into your bloodstream, where they cause pro-aging inflammation throughout your body. Finally, most grains contain gluten, and many people are gluten-sensitive or gluten-intolerant. For these people, eating gluten can trigger autoimmune disorders, digestive problems, arthritis-like joint pain, and a host of other ailments that make people look and feel old. Avoid industrial seed oils during your detox for 21 days to a slimmer, younger you If you think that seed oils like corn and soybean oil are good for you, think again. Even canola oil — billed as a health food — belongs in a landfill, in my opinion. Why? First of all, seed oils (even canola) contain high ratios of omega-6 to omega-3 fatty acids. In fact, because our Western diet is heavy in seed oils, we now consume 10 to 25 times more omega-6 fatty acids than our early ancestors did. That’s bad, because omega-3 fatty acids fight inflammation, while omega-6 fatty acids are pro-inflammatory. So it’s no surprise that we’re seeing an epidemic of “aging” diseases linked to inflammation, including diabetes, cardiovascular disease, autoimmune disease and cancer. Second, seed oils are heavily processed. They undergo caustic refining, bleaching, and degumming processes, and the end result is hardly food at all. They also go rancid quickly, making them even more toxic to your cells. What are better choices? Coconut oil, olive oil, avocado oil, and butter (or ghee, made by removing the milk solids from butter). These healthy, natural fats contain nutrients that nourish your cells and make their membranes strong and “bouncy.” They also make you feel full and satisfied, leading you to eat less and lose weight. “(Bone broth is) full of gelatin and fat and has bone marrow and I think it is very good to keep yourself young... It helps to restructure the tissues for your skin, you hair and your nails. It’s full of collagen.” —Selma Hayek, actress and producer, Ugly Betty (and so many others!), from interview withPeople Magazine. Dr. Kellyann’s 21 days to a slimmer, younger you challenge   Are you still with reading, even after the cold, hard truth about what you need to cut out? If so, you may be thinking that giving up these three pro-aging foods — sugars, grains, and seed oils — sounds hard. And it is. (Hence the word challenge!) But if you’re fed up with feeling old, draggy, and fat, this is the fastest, healthiest way to look and feel young again. So if you’re seeking a real transformation, cut out these foods for 21 days. Instead, 5 days per week, eat lean meats, fish, eggs, healthy fats, fruits, veggies, and nuts.   In particular, eat anti-aging superfoods like coconut, butter, blueberries, and grass-fed meats. 2 days per week, skip the solids and feast on up to 6 cups of bone broth. Then see if the benefits make you want to continue. It’s hard to break old habits and food addictions, and you may often feel like quitting during your 21-day “detox.” But tough it out — and when you’re done, you’ll feel revitalized, recharged, and rejuvenated. That’s because when you get toxins out of your cells, those cells will begin to glow with energy once again … and so will you. Keep thinking Big and living BOLD!

It’s one thing to resolve to get fit, but it’s another thing to actually do it—especially if you’re getting bored with the same old exercise routines. As that enthusiasm you felt on New Year’s Day starts to fade, your workouts may start falling by the wayside. If so, here’s my advice: Get back in the exercise groove by trying something new and different! Here are ten fun ways to make fitness fun again and shake up that workout routine. Try aerial silk workouts. Love to watch Cirque du Soleil? Then try some of those moves yourself in this new form of “sky dancing” that’s sweeping the country.  Don’t worry, it’s safe… and you’ll get a fabulous core workout. Do commercial-break “mini-workouts.” Want to watch TV instead of working out? Then try this: Do both! Each night, designate one member of your family as the “coach.” During each commercial break, have that person call out exercises—for instance, squats, jumping jacks, and lunges—for everyone to do during the break. Watch TV for two hours, and you’ll get around half an hour of exercise. Try geocaching. Love a treasure hunt? If you have a smartphone, go to Geocaching.com, create a free account, and start hunting for hidden surprises in your area. It’s a great way to turn walking into a game. Download fitness apps. These allow you to work out anywhere, and you can customize your routines to meet your needs. Sworkit, PEAR, CycleCast, and PocketYoga are popular, and a friend of mine also recommends AllTrails and 7 Minute Workout. Apps allow you to continually vary your workouts, so there’s something new each day. Dance, dance, dance! These days, there are loads of videos (many of them free) that can teach you everything from belly dancing to Bollywood moves. It’s great fun, and you’ll work up a real sweat. “Deal out” your routines with Fitdeck cards. No matter what you’re into—yoga, weightlifting, Pilates, you name it—there’s probably a Fitdeck product to suit your needs. Just put on your favorite music, shuffle the cards, and create a new workout every time. Don’t want to spend money? You can make your own exercise deck using regular playing cards; here’s how singer Carrie Underwood does it. Opt for the “ten thousand steps a day” plan. Use a tracker or your smartphone to make sure you get in this many steps each day. But here’s a caution: Some studies show that trackers actually cause people to exercise less, because when they hit that 10,000 mark, they stop. Instead, make that your MINIMUM target, and try to exceed it. Try ballet. People of all ages are taking up ballet or ballet-based barre workouts these days. These are fantastic for your balance and posture, and barre is a great form of exercise if you’re looking for something that’s low impact. Get adventurous when you walk the dog. Sure, you probably give Fido a walk every day already. But if your pup is up for it, start going on longer and longer walks, exploring parts of the neighborhood you’ve never seen before. Get back to basics. Hula hoops, jump ropes, beach balls, badminton sets, Twister, horseshoes, and Frisbees aren’t just for kids—they’re fun for grownups, too! Load your family room and back yard with toys like these, and you’ll be amazed at how much exercise you get just having fun. — Boredom can be the death of a fitness routine, so don’t fall into a rut. Instead, each time you find your interest flagging, pick one of these activities or think up other creative ways to move. You’ll have lots of fun as you try each new thing—and it’ll be easy to stick to that New Year’s Day fitness resolution all year long! Keep living Big and living BOLD!

If you do challenging workouts like Tabata or Crossfit—the kinds of exercise that make every muscle in your body scream for mercy—good for you! That means you’re in great shape, and you’re working hard to stay that way. However, here’s a question for you: While you’re crushing your workouts, are you getting the maximum benefit from them by fueling up correctly? Like an Indy 500 race car, your body needs to have the best fuel in order to perform to a high standard. When you eat the right foods before a workout, you’ll have plenty of energy to finish it instead of running out of steam halfway through. And it’s even more important to eat the right foods afterward, so your body can build new muscle. Here’s the story. When you do an intense workout, you actually create microscopic tears in your muscles. While this sounds bad, it’s actually a very good thing. That’s because your body quickly repairs those muscles, making them stronger in the process.  In effect, your body says, “Oops—looks like I didn’t make this muscle strong enough for what it needs to do, so I’m going to do better this time.” So fueling up before an intense workout is important, and fueling up afterward is absolutely crucial. Here’s how to do both. Before your workout… To signal your body that a workout is coming, eat a light snack of protein and fat about 15 minutes to an hour before you exercise. (That fat is important, so don’t skimp on it!) This will give you a quick shot of energy. Don’t overdo this snack, because you don’t want it to weigh you down. Before I hit the gym, I typically reach for hardboiled eggs, nuts, a little coconut, or a high-quality jerky that contains no artificial additives or sugar. After your workout… I’m sure you breathe a sigh of relief when you finish an intense workout—but in reality, your body is just starting its hard work. At this point, it needs to rebuild those micro-tears in your muscles so they’re stronger than ever. To speed this process, you should refuel within half an hour. At this stage, I recommend eating a meal-sized serving of easy-to-digest protein such as chicken, salmon, or egg whites, along with a starchy carb like jicama, sweet potato, or winter squash. (This is one time when you don’t need to add fat.)  A protein shake is another great option. Use a high-quality protein powder, add a handful of fruit, and you have the perfect post-workout refuel. This is a “bonus” meal, so you can go ahead and eat your regular meal at the usual time. A reality check… While we’re talking about fueling your body for a workout, here’s one more tip: Before you reach for a pre- or post-exercise snack, be sure you really need it. If you’re simply doing twenty or thirty minutes of moderate exercise, your body will do just fine without a boost. In fact, snacking before and after an easy exercise session will do more harm than good, by adding carbs and calories you don’t need. In this case, simply rehydrate yourself with a glass of water after your workout, and you’ll be good to go. However, if you’re doing a muscle-burning, heart-pounding, holy-mackerel-will-this-ever-end workout, those before-and-after snacks are critical—so promise me that you won’t skip them, even if you’re trying to slim down. Those few extra calories will boost the power of your workout, helping you to lose weight and sculpt your body faster… so don’t let that fuel tank run dry! Keep thinking Big and living BOLD!