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When you look in the mirror, do you see sculpted arms, a slim waist, slender thighs, and a firm butt? Or are things starting to slide, wobble, jiggle, and droop? If you aren’t thrilled with what you see, then I have a suggestion for you: rearrange the furniture! With smart, targeted exercise, you can slim, sculpt, and strengthen your body, making you look years younger even without losing weight. And here’s more good news: You don’t need to spend all day doing it. In fact, fifteen or twenty minutes per workout will be plenty. The trick is to make the most of those minutes—and to do that, you need to do resistance training. In this type of exercise, you use dumbbells or the weight of your own body to work your muscles hard, trimming and toning them. Here are some keys: Start with weights heavy enough to challenge you, but not so heavy that you can’t keep good form. If possible, use a variety of weights. Do resistance training every other day, allowing your body to repair and strengthen your muscles in between. Now, here are some of my favorite exercises for taking years off your arms, waist, hips, and butt: SQUATS. These are awesome if you want a gorgeous butt and you’d like to get rid of saddlebags. In addition to basic squats, try these variations: Squat-and-Side Kick. Each time you rise after a squat, do a martial-arts-style side kick, alternating from left to right. Here's a demonstration. Curtsey Squat. This is just what it sounds like. Alternate your “curtseys” to the left and right, doing a regular squat in between. Here's a demonstration. Squat-and-Lunge. Alternate squats with backward lunges. Be sure not to let your knees extend beyond your toes when you do the lunges. ARM AND SHOULDER SHAPERS. Lifting weights won’t make you look like Popeye; instead, it will give you the beautiful posture and shapely arms you had years ago. The trick here is to do a variety of exercises, and here are some of the best: Bicep curls. When you do this basic exercise, keep your elbows close to your body and lower the weights slowly to get the most “burn.” Tricep dips. To do this exercise, sit at the edge of a sturdy work bench or coffee table with your arms beside you, your fingers facing forward, your knees bent, and your feet on the floor. Grasp the edge of the bench or table with your hands. Now lower your butt close to the floor, supporting yourself on your hands. (Be careful not to lock your elbows at any point.) Your back should just graze the bench or table as you lower yourself. Once you’re as low as you can comfortably go, return to your starting position. Here's a demonstration. Military presses. To do this exercise, raise your weights above your head as if you’re lifting a barbell. Pushups. Yeah, I know—these are tough. But they’re fabulous for building beautiful arms and shoulders, and they get easier over time. Want a bonus? They also strengthen your core. If doing pushups from your toes is too difficult, do them from your knees—or do pushups against a wall. TUMMY TUCKERS. If you’re tired of doing sit-ups that don’t work, try exercises that really will trim your waist. Here are some of the best ones: Planks and Side Planks. These work your waist as well as trimming your arms and toning your butt. There are a zillion variations; here are some great ones. Bicycles. To do this exercise, lie face-up on a carpeted floor or mat and put your hands behind your head, gently supporting your head with your fingers. Lift your legs at about a 45-degree angle and make a bicycling motion with your legs, straightening one leg as you bend the other. As you bend each knee, rotate your body to bring the opposite elbow close to it. Here's a demonstration. Mountain Climbers. This is another tough one, but it pays off. To do it, start in a front plank position. Now, pull your right knee in to your chest as far as you can. Then switch and bring the other knee in. Avoid sticking your butt up in the air as you do this exercise. Here's a demonstration. Do these exercises every other day for a few months, and I’m betting that you’ll see a big difference. Those pesky areas that were surrendering to gravity will start getting higher, firmer, and sexier. Your clothes will look better on you. You’ll even stand and walk like a younger you. And when you look in the mirror, you’re going to love that rearranged furniture! Keep thinking Big and living BOLD!

I travel a lot, and so do many of my patients. And one question I frequently hear is: “How can I get a good workout when I’m on the road?” It’s a good question, because many people don’t like using a hotel’s public gym facility—and obviously, lugging dumbbells in your suitcase isn’t a good option! While you can keep your core and lower body toned with squats, lunges, and planks, keeping your upper body in shape is trickier when you don’t have weights. Luckily, I have the solution: Pack some exercise bands. These light-weight bands take up almost no room in your suitcase, and you can use them anywhere to get a quick resistance workout. The least expensive bands are simply long, flat strips of latex (you can also get latex-free versions), often called therapy bands. I like these because it’s easy to adjust the length of the band by wrapping it around your hands. You can also get tube bands with handles, or “loop” bands that look like giant rubber bands. Bands come in different levels of resistance—light, medium, or strong—and they’re cheap and durable. In addition, exercise bands are simple to use. Here are some of my favorite ways to incorporate them into an upper-body exercise routine: BICEPS CURLS. Stand with your feet on the bands and the ends of the bands in your hands. Curl your forearms up, just as you would with weights, keeping your elbows by your sides. Hold at the top, then slowly lower your forearms to the starting position. Repeat. Here's a video on biceps curls with an exercise band. FRENCH PRESS. Sit on a chair with the center of the band under your butt and the ends in your hands. Start with your arms overhead, bent at the elbows so your hands are behind your head. With your palms facing toward the ceiling, press your arms straight up, then bend your elbows so your hands are behind your head again. Repeat. Here's a video on doing a French press with an exercise band (just remember my instructions have you sitting on the band as you perform the press). ROWS. Place the band under one foot, with the other foot slightly behind it. Bend at your waist at a 45-degree angle. Start with your arms hanging down and slightly forward and your palms facing in; then raise your elbows to the sides of your chest, squeezing your back muscles and making a “rowing” motion. Lower your arms to the starting position and repeat. Here's a video on doing bent rows with an exercise band. LAT PULLDOWN. Stand with the band held in front of you. Raise both arms over your head, with your hands wider than shoulder-width apart. Keeping your right arm in place, bend your left elbow and pull your left arm down and in toward your side, repeating the movement until your arm is fatigued and then switching to the opposite side. Here's a video on the lat pulldown with an exercise band. OVERHEAD PRESS. With the band under your feet and the ends of the band in your hands, raise your arms as if you’re lifting a barbell. Lower your hands, and repeat the movement. Here's a video on doing an overhead press with an exercise band. BOW AND ARROW. Holding the band out to your sides, mimic drawing back a bow. Repeat several times, and then switch sides. Here's a video on the bow and arrow exercise with an exercise band. The next time you’re traveling, toss a band or two in your suitcase and try these exercises. They’re safe no matter what your fitness level is, and they’re a hassle-free way to keep your upper body toned. What’s more, they’re great tension relievers after a long day of plane rides, TSA lines, and mad dashes through airports! Keep thinking Big and living BOLD!

There’s no question about it: To be your best, you need to exercise. But while that’s easy to say, it’s not always easy to do. If you’ve been sedentary for years, or you’re battling serious health problems, simply getting up and moving can be a challenge. But you know what?   Once you do get up and start moving, it’ll get easier every week. And before you know it, I bet you’ll be amazed at what you can accomplish. The trick, if you haven’t exercised for a long time, is to ease into it gradually. In addition, choose exercises that promote strength, balance, flexibility, and cardiovascular health. Here are five of the best ones.   Walking This is the easiest form of exercise, and it’s a great first step (no pun intended!) if you want to transform yourself from a couch potato to an active exerciser. When you start walking, determine how much distance you can comfortably cover in your walk. Then, every few days, challenge yourself to walk a little bit farther. As you get stronger, try routes that have an uphill and downhill grade. Vary your walks so you stay interested, and consider joining a walking group to give you motivation. Water Exercise Exercising in a pool is a wonderful way to get weak muscles back in shape, because you’re working against the resistance of water. It has other powerful benefits too, especially if you’re a senior. For instance, one study involving older women found that exercising in water improved not just their strength but also their cardiorespiratory fitness, body composition, blood lipids, agility, and flexibility. What’s more, you don’t need to know how to swim in order to get in shape. You can tone and strengthen your muscles by doing standing leg lifts, breast strokes, and back strokes. Start with small movements, and work up to bigger ones. Tai Chi Remember when you were a kid, and you could touch your toes and do the splits? Then, over time, you got less and less flexible—and now you may even struggle to put on your shoes and socks. You’re especially likely to have problems with flexibility if you have diabetes. One of the best ways to increase your range of motion is by practicing Tai Chi. The gentle, fluid movements of Tai Chi will boost your flexibility gradually without straining your joints, and they’re also excellent for your balance. Resistance Training I know that weightlifting may seem like the last thing you should try if you’re really out of shape! However, the results may surprise you! If you need inspiration, check out 91-year-old “Gus” in this video. In my opinion, resistance training is the #1 way to get yourself back in good condition. The key here is to start very gradually—with one- or two-pound weights, if necessary—and have an expert help you so you avoid injuries. (Be sure to get your doctor’s okay, too.) A professional can also design a program that works for you if you’ve had breast cancer surgery, you have arthritis, or you need other modifications. Core Exercises Your core muscles are among the first to go when you don’t exercise. Tone them even a little, and you’ll see a big difference in your posture, your balance, and your health. To start whipping them into shape, try these exercises every day: Do a “tummy tuck” by pulling in your abdominal muscles, holding them in for three breaths, and then releasing them, repeating the exercise 12 times. Lying on your back, move your legs in a “bicycling” motion. You can do this on a bed if lying on the floor is too difficult. Lying on your back with your knees bent, lift and lower your pelvis several times, holding for a few seconds at the top of the exercise. Again, you can do this on a bed if lying on the floor is too hard. Also, try to create a habit of tightening your abdominal muscles each time you think about it throughout the day. This simple habit can do wonders for your abs over time. — I’m not going to kid you: At first, getting your body back in motion will take grit. You’ll experience some aches and pains, and you may occasionally wish you were back on that sofa. But trust me—I’ve helped thousands of people make this journey back to fitness, and I know you’re up for the challenge. So right now, commit to reversing that downward spiral by moving in ways that make your body a little healthier every single day. You’ll never know how strong you can be until you try! Keep thinking Big and living BOLD!

In an earlier post, I talked about how juice drinks, smoothies, and shakes all have a place in a healthy diet—especially if you’re trying to slim down. I’m a big fan of all three myself, especially on busy days when there’s no time to cook. But here’s the deal: There’s a right way and a wrong way to add these slimming drinks to your diet. Do it the wrong way, and your meals-in-a-glass might be doing you more harm than good. So when you reach for that juicer or blender, make sure you avoid these five common smoothie mistakes. Overdoing the fruit or starchy veggies. I mentioned this in my earlier post, but I’m repeating it because this is one of the biggest diet mistakes people make. It’s true that fruits and starchy vegetables are good for you—but overdoing these foods will put pounds on you, rather than taking them off. If you’re trying to lose weight, your best bet is to stick to one serving of fruit per drink. This translates into half an individual piece (for instance, half an apple or half a banana) or half a cup of berries, grapes, or tropical fruits—about a closed fistful. Similarly, limit starchy veggies like beets and carrots to one baseball-sized serving at most. Sticking to the same old, same old. It’s great to have favorite recipes, but I’m a believer in varying your ingredients because it’s the best way to guarantee that you get a full range of nutrients without overloading your body with any one food. Remember that there are thousands of phytonutrients, and the more of them you feed your body, the better. And while it’s unlikely that you’ll get too high a dose of potentially problematic plant ingredients like alkaloids, oxalates, and goitrogens even if you use the same veggies each day, why take a chance? Instead, rotate your greens—kale, spinach, chard, Romaine, and arugula are fun choices—and change up your fruits on a regular basis. Also, buy fresh produce that’s in season whenever you can. Skipping the fat. Fat satisfies your cravings, keeps your skin smooth, and helps you burn fat more quickly. So no matter which drink you choose, toss in a little avocado, some coconut oil, or some nuts to “fatten it up.” Getting too little protein. You might think that skipping protein-rich shakes and opting for drinks that only contain fruits and veggies will help you take weight off faster. However, if you’re replacing lots of your meals with drinks, I strongly recommend choosing shakes a good part of the time. You need that protein to heal and repair your body, optimize your metabolism, and keep cravings from sabotaging your diet. Using an inferior protein powder. To be blunt, there’s a lot of junk out there. Grocery and health-food stores are loaded with protein powders made from low-quality ingredients like soy, whey, or factory-farmed animals. Quality matters when it comes to your health, so don’t simply reach for the cheapest protein powder you can buy. Instead, look for high-quality products made from pastured beef, like my Bone Broth Protein and my Orange Cream Collagen Cooler. In addition to being better for you, a high-quality protein powder tastes a whole lot better. — If you follow these simple rules, your shakes, smoothies, and juice drinks will do just what you want them to do: slim you down, detoxify your body, and give you glowing skin. So get out your juicer or blender, give your healthy ingredients a whirl, and raise a glass to a younger, healthier you in the New Year. Cheers!

Are you at the end of your Bone Broth Diet—and have you reached your goal weight? If so, you can start reintroducing your favorite foods on my 80/20 Plan. As I like to say, it’s time to sprinkle a little fairy dust. However… before you do this, I want you to think carefully about what happened during your diet. If you’re like many of my patients, there’s a good chance that you noticed major improvements in your health toward the end of your diet. For instance, symptoms like these may have lessened or even disappeared: Skin problems—acne, eczema, psoriasis, rosacea, dryness Gastrointestinal problems—bloating, constipation, diarrhea, gas Aches and pains—headaches, joint pain Psychological symptoms—depression, anxiety, “brain fog” Other issues—fatigue, poor sleep, lack of energy, lack of sexual desire If this is the case, I’m betting that you don’t want those symptoms to return! That’s why I recommend that you put on your detective hat and discover which foods caused your problems. Here’s how to do it. Keep a journal As you begin to reintroduce foods after your diet, I recommend keeping a daily food journal. Write down which food you’ve reintroduced, and notice your reaction (if any) immediately after eating it, within two or three hours of eating it, and within several days of eating it. Be aware that you might be able to tolerate some foods in small doses but not larger ones. If a food passes your first test, try “challenging” your body later on with a larger amount of it. You may also discover that certain foods are okay occasionally, but not on a daily basis—or that you can tolerate some foods when they’re cooked but not when they’re raw. Reintroduce foods carefully Here are the steps to follow when you add foods back into your diet: Reintroduce only one food at a time. Eat enough of it that you’ll be able to tell if you have a bad reaction to it, but don’t overdo it. If you experience any symptoms within 24 to 36 hours after reintroducing a food, put it back on the “no” list. (You can re-test that food later to see if your reaction was just a coincidence.) Wait five days before introducing another food. This will make it much easier to determine how your body reacts to each food. If you do fine with a food you’re testing, try a larger amount. If you tolerated it raw, try it cooked—or vice versa. Here’s some additional advice about letting  certain foods back into your life. Even if you don’t have any health issues, I want you to be careful about reintroducing these foods: More than 80% of my patients have a bad reaction to foods containing gluten. Of all the foods you eliminated on the Bone Broth Diet, this is the one that’s most likely to cause trouble when you reintroduce it. So be very wary if you add gluten-containing foods back into your diet! To keep these foods in mind, remember the acronym BROWS. It stands for barley, rye, oats (which are okay only if they’re specifically labeled as “gluten-free”), wheat, and spelt. Dairy is a big cause of digestive problems, and many of my patients discover that eating milk or cheese leads to headaches, skin breakouts, or sinus problems. I know this detective work will take a little time, but it can pay off in a lifetime of better health. I have patients who suffered for years with debilitating health problems, only to discover that cutting out a few foods made their problems vanish forever. So put on your Sherlock Holmes hat, and follow your own clues to become a healthier you! Keep thinking Big and living BOLD!

If you’re in the final days of my Bone Broth Diet right now, you’re dropping pounds like crazy. Your skin is looking smooth and gorgeous, and you’re filled with incredible energy. It’s awesome, isn’t it? However, as you come down the home stretch, you may be wondering how you can maintain your weight loss. After all, you’ve dieted before, and regained all of those pounds afterward… and if you’re like most people, you’ve done it over and over again. Luckily, I have the answer for you: my 80/20 Plan. This plan lets you enjoy life without gaining back those pounds and wrinkles. I like to say that you get 100% of the results with only 80% of the work! In this post, I’ll explain exactly how the 80/20 plan works. If you’re not familiar with it, read on… and if you’re already on this plan, scroll down to the end for two fabulous 80/20 recipes from my new book, Dr. Kellyann’s Bone Broth Cookbook. How the 80/20 Plan works On the 80/20 Plan, you can eat non-diet foods for 20% of your meals, while sticking to the basic diet template for the other 80%. This gives you plenty of room for “personal play.” For instance, you can indulge in pasta and wine on date night or pop some popcorn for a Sunday afternoon movie, and still keep your weight right where you want it. When you eat right 80% of the time, your body is so vibrant and healthy that it can easily handle a little sin once in a while. How great is that? I do have two cautions, however. First, as you reintroduce foods, I want you to pay close attention to how your body reacts to them. When you do this, you’ll learn a lot about how specific foods affect your health, your mood, your skin, and your weight. (I’ll talk more about this in an upcoming post.) In particular, be cautious with grains—especially those that contain gluten—and dairy. Second, don’t over-indulge in sugary foods. At this point, you’ve got your sugar cravings under control, so it’s okay to give your sweet tooth a little thrill now and then. Honey, molasses, maple syrup, coconut sugar, and stevia are all okay in limited amounts now (although it’s smart to stay away from table sugar as much as you can, because it’s poison to your cells). But don’t go crazy eating sweet foods, or you’ll be inviting the Sugar Demon right back into your life. There you have it—that’s all there is to the 80/20 Plan. Follow the diet template 80% of the time, and sprinkle on some fairy dust the rest of the time. Watch out for a few tricky foods like gluten and dairy, and limit how much you indulge your sweet tooth. It sounds simple, but it’s magic. Follow this plan, and you’ll keep those pounds and wrinkles from sneaking back into your life. You’ll feel young, vibrant, and energetic every day. And you’ll say goodbye to yo-yo dieting… forever! Ready to sprinkle some fairy dust? If you’re at your goal weight, then it’s time to live it up a little. Here are two terrific 80/20 recipes from my new cookbook—a hearty main course meal, and a luscious cake. Shepherd’s Pie Alternating slices of russet potato and sweet potato create a pretty topping for this rustic dish. The filling stars lamb braised with wine and seasoned with rosemary and garlic. Prep Time: 10 minutes Cook Time: 55 minutes Yield: 4 servings INGREDIENTS 1 tablespoon olive oil 1 medium onion, finely chopped Celtic or pink Himalayan salt 1 1⁄2 teaspoons finely chopped fresh rosemary 2 cloves garlic, minced 1 pound ground lamb 1⁄3 cup red wine 1 can (14.5 ounces) diced tomatoes, drained 1⁄3 cup chicken bone broth or beef bone broth 1 tablespoon tomato paste 1⁄4 cup chopped fresh flat leaf parsley leaves Freshly ground black pepper 1 large russet potato, scrubbed and thinly sliced 1 large sweet potato, scrubbed and thinly sliced 2 tablespoons ghee (clarified butter), melted  DIRECTIONS In a large, deep skillet or Dutch oven, heat the oil over medium high heat. Add the onion, season with a pinch of salt, and cook, stirring frequently, until soft and light golden brown, about 8 minutes. Add the rosemary and garlic and cook until fragrant, about 1 minute. Add the meat and cook, breaking it up with a wooden spoon, until no longer pink, about 5 minutes. Increase the heat, add the wine, and bring to a boil. Add the tomatoes, broth, and tomato paste and bring to a simmer. Cook, stirring occasionally, until the liquid has reduced to a sauce consistency and coats the meat, about 20 minutes. Preheat the oven to 400°F. Let the lamb mixture cool slightly and stir in the parsley. Season to taste with salt and pepper. Pour the lamb into an 8 × 8-inch baking dish. Toss the potatoes with the ghee and shingle over the lamb, alternating between white potato and sweet potato. Sprinkle with salt and pepper and bake until the potatoes are tender and golden, about 20 minutes. Coconut Cake with Deep Chocolate Frosting This is one of my favorite special-occasion desserts. Serve it at a birthday party or a baby shower, and no one will guess that it’s actually healthy! Prep Time: 5 minutes Cook Time: 45 minutes Yield: 12 servings INGREDIENTS For the cake: 1 cup coconut flour 1⁄2 teaspoon Celtic or pink Himalayan salt 1⁄2 teaspoon baking soda 8 large eggs 1⁄2 cup coconut oil, melted 1⁄2 cup maple syrup 2 teaspoons vanilla extract For the frosting: 1⁄2 cup unsweetened cocoa powder 1⁄4 cup coconut oil, melted 2 tablespoons maple syrup 1⁄4 teaspoon vanilla extract Pinch of Celtic or pink Himalayan salt DIRECTIONS For the cake: Preheat the oven to 350°F. Coat an 8-inch round cake pan with coconut oil spray and line the bottom with a round of parchment paper. In a medium bowl, stir together the coconut flour, salt, and baking soda. In a stand mixer fitted with the paddle attachment, mix the eggs, coconut oil, maple syrup, and vanilla until well combined. Add the dry ingredients and mix well, making sure there are no lumps. Spread the batter into the prepared pan and bake until golden and brown around the edges, 25 to 30 minutes. Let cool in the pan for 10 minutes, then turn out onto a rack to cool completely. For the frosting: In a bowl, stir together the cocoa, coconut oil, maple syrup, vanilla, and salt until smooth. Spread on the cooled cake. Enjoy!

Now that the holidays are over, you may be looking for ways to take off a few extra pounds. And one of the best ways, of course, is to replace some of your meals with healthy drinks. This is exactly what lots of my readers are planning to do right now. As a result, I’m getting a flood of emails asking me: What exactly is the difference between juice drinks, smoothies, and shakes—and which one is best? So today, I’ll take a look at each one. Juice drinks When you juice fruits and veggies, you remove the fiber, winding up with—well, juice. And juice has its pros and cons. On the plus side, juice is rich in nutrients that reach your cells quickly. If you’re not a big fan of veggies, or you simply don’t have time to cook them, juicing is a great way to get a plentiful supply of phytonutrients. Juicing is also a good way to cleanse your body of toxins. And juice is easier to digest than a smoothie if large amounts of fiber give you trouble. So what’s the down side? If you’re tossing lots of fruits or starchy veggies like beets and carrots into your juice, you’re getting a big hit of sugar—and juicing cuts out the insoluble fiber that helps to slow down the absorption of this sugar. (It also cuts out the nutrients in that fiber.) Juicing is expensive as well, because you throw out a large percentage of your ingredients. And going overboard on juices can lead to nutritional imbalances—for example, an out-of-whack potassium-to-sodium ratio. Moreover, juice doesn’t replace a meal. It doesn’t contain protein or healthy fats, so it doesn’t leave you satisfied for long. (Oh, and by the way, don’t even get me started on most of those commercial juices you get at the mall or at a restaurant! They’re loaded with sugar, and I don’t recommend them.) Smoothies (blended drinks) A smoothie, or blended drink, contains every bit of the fruits and veggies you put in the blender—so when you drink it, you supply your gut with beneficial fiber as well as the nutrients in the juice. You may also be getting more nutrition from a smoothie than you’d get from juice. For instance, one study involving grapefruit found that blending provided far higher levels of several key phytochemicals than juicing did. You use whole fruits and veggies in blending, rather than tossing large amounts of them in the trash. And the fiber in a smoothie keeps you satisfied longer than plain juice does. What’s the “con” side? Some people simply don’t like the taste of smoothies, which can be very thick. Others discover that the fiber in them causes digestive upsets. And just as with juice, you’re not getting a full, balanced meal complete with healthy protein and fats. Shakes If you want to get the benefit of a healthy meal and still burn fat like crazy, shakes that start with a base of protein powder are your best bet. A shake made with a high-quality protein like my Bone Broth Protein supplies your body with the amino acids it craves—and if you toss in a little coconut or avocado, you get a good dose of healthy fats that will keep you satisfied for hours. Add some veggies, and you have everything your body needs. For instance, check out my Supercharged Chocolate Shake here. It’s a full meal in a glass! What’s more, shakes help to keep your blood sugar level because they balance a small amount of sugar with a rich supply of protein (and fat, if you add it). This makes them a far better choice than juice drinks or fruit-laden smoothies if you have blood sugar issues. The only caution I have about shakes is not to overdo the amount of fruit you add to them. Limit your fruit to a single serving (for instance, a handful of berries, or half an apple or banana) and you won’t go wrong. So… which drink wins? People can get pretty passionate about whether it’s better to reach for juice, a smoothie, or a shake—but as far as I’m concerned, all three have their place in a healthy diet. Both juice drinks and smoothies help you take off pounds and provide you with those all-important phytonutrients. Shakes offer these same benefits as well as supplying you with the protein and healthy fats you need to keep your metabolism humming. In general, I recommend shakes as a meal replacement. However, it’s fine to replace an occasional meal with juice or a smoothie. Don’t do it too often, however, or you’ll be cheating your body of key nutrients it needs—and, in the case of juice drinks in particular, you’ll be spiking your blood sugar too frequently. The trick, no matter which drink you choose, is to use the right ingredients in the right amounts—and to avoid common missteps that can make any drink less healthy. And that’s what I’ll talk about in an upcoming post— so stay tuned! Keep thinking Big and living BOLD!

Today, around six o’clock, millions of us are going to do exactly the same thing. We’re going to open the fridge and stare into it. Then we’re going to open the freezer and stare into it. And then we’re going to open the pantry and stare into it. And then we’re going to realize there’s absolutely nothing for dinner–at the very same moment that our kids, spouses, or roommates hit the front door and say: “I’m starving – what are we having tonight?” I can’t tell you how many times I’ve faced this moment of panic. I have two boys, and do you know how hungry boys get after school and baseball practice? Just try telling them that dinner isn’t ready yet. Trust me – they don’t take it well. I’m betting that the six o’clock panic frequently happens in your house, too. And if you’re committed to feeding your family real food, like I am, this isn’t a problem you can solve with a box of macaroni and cheese or a frozen pizza. You can’t dash out for burgers and fries, either. So what can you do? THE SOLUTION: Batch Cooking Luckily, dinnertime panic happens less and less these days around my house. That’s because over the years, I’ve come up with a solution: batch cooking.  A couple of times a month, I schedule a whole day (or at least a good chunk of one) to do nothing but cook. Then I pack everything up in freezer containers, and voila: I have a dozen or more ready-to-go meals that I just need to thaw. Batch cooking takes a little planning and organization, but it’s well worth the effort. Here are some tricks that can help make this approach successful.  Stock up on different sizes of freezer bags. Also, buy tons of containers of different sizes. Go with glass if you can, so you don’t need to worry about any chemicals from plastics leaching into your food when you store or microwave it.  If possible, get one of those gadgets that shrink-wrap your food. This way, precooked chicken or hamburger will stay fresh longer. Create a menu plan and a shopping list. Aim for at least four recipes that you can cook in quantity. When you recalculate the ingredients in your recipes for double or triple batches, double-check your math.  Be careful with spices, because they don’t always react like you’d expect when you double or triple a recipe. Err on the side of under-seasoning, and correct later. On cooking day, start by assembling the ingredients for every recipe ahead of time – that French mise en place or “putting in place” technique. This way, if you’re missing an ingredient, you’ll know before you start and you can dash to the store or borrow it from a neighbor.  Figure out ways to multi-task. For instance, cook up a crockpot full of butternut squash soup while you roast meatballs in the oven and simmer spaghetti sauce and boil eggs on the stove. Invest in two or three kitchen timers. That way, you can easily keep track of different cooking projects. If you wind up setting several timers, put a sticky note next to each one so you’ll know which recipe it’s timing. Date everything when you put it in containers. HERE’S WHAT I LIKE TO MAKE…. Here are some of my favorite things to cook in batches. I just double or triple the ingredients in these recipes (but remember my caution about spices). Beef and Broccoli Chicken Cacciatora Meatballs Chili recipes Soups In addition, I save time by prepping ingredients for other recipes. For instance, I brown two or three pounds of hamburger with onions and garlic and freeze the meat in one-pound packages. That way, I can quickly make zoodle spaghetti or chili later on. Or I’ll boil one or two dozen eggs so I can devil some, toss some into salads, and still have enough left to make egg salad for lunches. I also cook chicken ahead of time. The trick here is to keep it moist, so it doesn’t taste stringy when you thaw it out. Here are some good instructions from – of all places! – the Betty Crocker website.  I’ll grant you, “batch day” is a big project. However, it’s also a fun time to share with kids (even the littlest ones can help stir or mix) or with your significant other. It’s also sort of sensual to stand in the middle of a kitchen where wonderful things are simmering, sautéing, roasting, and slow-cooking, and the smells of basil, garlic, onions, cilantro, sage, and roasting meat are enveloping you. And trust me: Even though it’s a lot of work up front, you’ll be glad later on that you did it. Because one day, not too long from now, you’re going to come home exhausted and starving, and realize that you don’t need to cook dinner. So instead of panicking, you’re going to pour yourself a glass of wine, put your feet up, and relax – and say a big thank-you to yourself. Keep thinking Big and living BOLD! This article first appeared on HuffPost.

In an earlier post, I talked about sugar burners and fat burners—and I told you why becoming a fat burner can melt off your belly fat and even save your life. In case you missed it, here’s a quick recap: If you eat a high-carb diet, you’re loading your body with sugar (or with other carbs that your body turns into sugar). As a result, your blood sugar is on a constant roller-coaster ride: soaring after a meal, then plummeting two hours later. This is why you need to eat every few hours, or you get weak and shaky. And worse yet, those constant blood sugar spikes put you at risk for obesity and diabetes. Now, let’s talk about what happens if you eat a diet low in carbs. In this case, your body primarily burns fat for fuel. Your blood sugar stays low and stable, and you can happily go for hours without eating. Better yet, you melt off any extra pounds easily, and you’re at reduced risk for diabetes. Clearly, being a fat burner is way better than being a sugar burner. It’s a no-brainer. So… how do you make the switch? By now, you may be asking: “How do I flip my switch from sugar-burning to fat-burning?” And the answer is simple: MINIMIZE YOUR CARBS. I’m a weight-loss specialist, and the first thing I tell my patients is to cut grains and sugar out of their diets. I also ask them to limit starchy veggies like sweet potatoes and beets (although these are fine in small doses) and to eat only small amounts of fruit. Instead, I tell them to eat lots of high-quality proteins, non-starchy veggies, and healthy fats like coconut and avocado oil. And you know what happens? People who’ve battled their weight for years suddenly start dropping pounds like crazy—and before they know it, they’re at their goal. That’s because they’ve turned off the sugar tap, and their bodies are now burning fat. It’s that simple. So here are the simple steps to becoming a fat-burning machine: CUT OUT Grains CUT OUT Sugar LIMIT starchy vegetables (like sweet potatoes and beets) Eat only SMALL amounts of fruit Eat LOTS of high-quality proteins Eat LOTS of non-starchy vegetables EAT healthy fats Well, to be totally accurate, it’s almost that simple. There are two possible “speed bumps” when you’re transitioning from sugar-burning to fat-burning—so let’s talk about both of them. #1: The Carb Flu The carb flu typically rears its head toward the end of the first week of your diet, and it’s not fun. For just a few days, you may feel “tired, cranky, wired, and weird.” If so, realize that this is a good sign! It means that your body is learning how to burn fat instead of sugar.  Once it gets the hang of it, you’ll feel amazing. You’ll have more energy than ever, you’ll drop pounds fast (especially around your belly), and you’ll look like a million bucks. In the meantime, if the carb flu is getting you down, simply eat a few olives (rinse off the salt), a small piece of avocado, or a handful of unsweetened coconut chips. You’ll feel better fast. #2: The Sugar Demon If you’ve been eating lots of carbs—even so-called “healthy” ones, like grains—then you’re likely to crave sugar when you first give it up. My advice? If a craving strikes, drink a cup of bone broth or reach for a protein snack. And remember that cravings only last an average of three minutes, so take a walk or play a game on your phone. Odds are, by the time you get done, your craving will be gone. While it may be tough to resist those sugar cravings at first, here’s some really good news:  Once you break the sugar habit, you’ll be free forever. I think you’ll be amazed at how those doughnuts or candy bars you once craved will seem cloying and fake—and how fantastic healthy food will taste by comparison. — That’s all there is to it: If you can tough it out for three to seven days of the carb flu, and stand strong in the face of the Sugar Demon, you can become a fat burner in just a few weeks. You’ll break your sugar addiction, lose that extra weight, have tons more energy, and look and feel fabulous. And that’s a spectacular way to start the New Year! Keep thinking Big and living BOLD!

Are you hungry every few hours? Are you tired and cranky if you miss your mid-morning snack? Do you put on weight easily, and have trouble taking it off? If so, here’s why: You’re a sugar burner, not a fat burner. What’s the difference? If you’re a sugar burner, you primarily use glucose as your fuel. That’s because you’re eating a high-carbohydrate diet, and this means you’re dumping tons of sugar into your body. (Remember that all carbs—even those “healthy” whole grains—turn into sugar in your body.) So what’s the problem? All that sugar causes wild blood sugar swings. Your blood glucose soars when you eat, and then plummets as your body over-compensates with insulin. So you go from a sugar “high” to a sugar “crash” within hours. As a result, you need to graze all day long or you’ll feel weak, exhausted, and moody. Even worse, when you’re a sugar burner, you throw your hormones and your body’s response to them out of whack. As a result, you pack on pounds around your belly, and you increase your risk of obesity, metabolic syndrome, and diabetes. It’s no surprise that all of these problems are epidemic after decades of misguided advice to cut out fat and load up on carbs. Now, let’s talk about how different things are if you’re a fat burner. In this case, your body primarily uses fat as fuel. That’s because you’re eating a diet that’s low in carbs, so your cells aren’t constantly bathed in sugar. Your body burns the small amount of carbs you get from vegetables and limited amounts of fruit, and then it digs into your fat stores for the rest of the energy you need. One great analogy I saw over at Primal Body—Primal Mind is that burning sugar is like building a fire with nothing but kindling. It’ll burn hot and fast, but you’ll need to keep stoking it constantly. But use a tiny bit of kindling to set a big log on fire—the equivalent of what happens when you eat a low-carb diet—and you’ll be warm and comfy for hours. What’s more, being a fat burner doesn’t just eliminate your need to eat every few hours; it’s also way better for your long-term health. When you become a fat burner, your hormones and your body’s response to them become optimal, and your metabolism sings. What’s the result of all this? Your blood sugar stays stable. You aren’t moody at mid-morning and half-dead by mid-afternoon. You melt off fat like crazy, and you lower your risk for metabolic syndrome and diabetes. In short, if you want to lose weight, have boundless energy, and avoid becoming a statistic in the epidemics of obesity and diabetes, you need to switch from burning sugar to burning fat. And in my next blog post, I’ll tell you exactly how to do it… so stay tuned! Keep thinking Big and living BOLD!

If you’re like me your fridge will be stuffed to the gills with holiday leftovers in a few short days. When that happens I want you to immediately get rid of the fattening ones—or send them home with your guests. You don’t want that plum pudding or pecan pie—or that sinful panetonne, if you’re Italian like me—to wind up on your waistline. However, when you’re cleaning house, don’t toss the good leftovers!  Some classic holiday foods, far from being wicked, can actually help you burn off extra pounds. Here’s a look at four of my favorites. Turkey or Prime Rib Seriously… you aren’t planning on throwing those beautiful turkey or prime rib bones in the trash, are you? If you are, you’re tossing away a treasure. Instead, transform those bones into fabulous turkey or beef bone broth. You’ll discover that bone broth is even more delicious when it’s made from bones you’re already roasted. Use your broth, along with leftover meat and veggies, to make slimming soups—or take off your extra holiday pounds quickly by doing one or two bone broth mini-fasts. Chocolate Here’s good news: If you have dark chocolate left over from your holiday baking, it belongs on the nice list, not the naughty list. Why? Because dark chocolate is rich in chemicals that help heal chronic inflammation—and that translates into easier weight loss. Chocolate also reduces cravings, so you naturally eat less. And it can increase insulin sensitivity, which is a huge key to weight loss success. Choose chocolate with a cacao percentage of at least 70 and avoid milk chocolate, which is low in cacao and contains lots of unhealthy ingredients. And enjoy chocolate in moderation—a square or two at a time, not a whole bar. Cranberries If you wind up with an extra bag of cranberries in your fridge or freezer after the holidays, don’t throw it out! Cranberries are rich in phytonutrients that help fight inflammation—and as I mentioned earlier, lower inflammation equals quicker weight loss. To use up extra cranberries quickly, toss them into smoothies. You can balance their tartness by adding half a banana as well. Walnuts When I’m done with my holiday baking, I toss leftover walnuts into salads or eat them as snacks. They’re filling, they keep you satisfied for hours, and they’re rich in healthy fats that can help you lose weight.  In addition, they can lower your fasting insulin levels if you’re diabetic. Just remember that when it comes to nuts, you don’t want to overdo it. A serving size is one closed handful. — For tips on still more fat-burning foods you should add to your diet, check out my FREE ebook, 5 Fat-Burning Foods that Melt Off the Pounds. It’s free, it’s informative, and it has some great recipes that will help you lose those post-holiday pounds! Keep thinking Big and living BOLD!

When I talk with patients at my clinic, nearly all of them tell me that they overeat (or eat the wrong things) when they’re stressed. And do you know what one of the biggest triggers for stress eating is? You guessed it—the holidays. Holidays are joyous, but they also put you under a ton of pressure. (Did I get the right gifts? Will my party be a success? Can I keep the relatives from fighting this year? How will I pay off all of these holiday bills?) This pressure, in turn, can cause you to reach for that bag of chips or bowl of leftover mashed potatoes. Stress eating can pack pounds on you—especially around your belly—and I don’t want that to happen. So today, I’m sharing my three-step plan for handling holiday stress without reaching for food. Step #1: Pay Attention. Stress eating tends to be mindless eating—for instance, devouring a whole can of Pringles without even realizing that you’re doing it. So the first step in combating this habit is to become mindful of it. To do this, start training yourself to ask these questions every time you reach for a snack: Do I want this food even though I’m not really hungry? Am I craving this food because it’s comforting? Am I reaching for this food because I’m upset, scared, bored, angry, or anxious? If you answer “yes” to these questions, then you’re dealing with stress eating. You’re using food to get a quick hit of feel-good chemicals, or to distract yourself from the things that are making you anxious or unhappy. And while this may work in the short run, it’ll make you overweight and unhappy in the long run. Step #2: Take control. If you discover that stress eating is a problem for you, it’s time to start taking control over this habit. Here’s how. First, tackle the problem from the food angle. Here are the three best ways to do this: Stock your house with foods that are good for you, and remove temptations. You can’t grab a slice of cheesecake if it’s not there. Prep healthy snack foods so they’re ready to go when you get a craving. For instance, freeze ingredients for smoothies, make big batches of veggie soup, prep salad ingredients and healthy dressings, and boil and shell a dozen eggs. Make a list of foods that are okay to grab if you get the urge to snack when you’re stressed. For instance, I always keep bone broth on hand because it’s rich, comforting, and good for me. Other good choices include jicama sticks, green drinks, hard-boiled eggs, salads, or a handful of olives or coconut chips. When you absolutely crave a snack, stick to your list. Next, address the stress angle. Here are some tips for cutting holiday stress down to size: Cut back on holiday obligations. For instance, say no to parties you really don’t want to attend, or eliminate family traditions that you’re doing just because “we’ve always done it.” Pare your to-do list down to the activities that you and your family really enjoy. Meditate, do yoga, or practice Tai Chi. Also, try my quick stress-busters, from drinking a cup of tea to petting your cat. Ease your money pressures. Are you spending a fortune buying gifts for your friends and relatives? Then call them and say, “Money is a little tight for me. Is it okay if we just exchange simple gifts this year?” You’ll be surprised at how many of them will be happy to oblige because they’re over-extended themselves. Stop trying to keep up with the Joneses! You don’t need to have the fanciest holiday display, the most impressive tree, or the biggest gingerbread house. Relax—nobody really cares. Quit your job as the Happiness Fairy. Are you running yourself ragged because you think it’s your responsibility to make everyone in your family happy during the holidays? Do you freak out over the thought that if you get the wrong gift, or your holiday dinner isn’t perfect, someone may be upset? Well, get over it. As I said in an earlier post here, the best holidays are perfectly imperfect—and trying too hard to please everyone will just make you nuts. Step #3: Make time for yourself. Frequently, we turn to food during the holidays because we’re cheating ourselves out of what we really need. Instead of saying, “I need to take a break,” we keep shopping for that perfect gift. Rather than saying, “I need more sleep,” we stay up all night wrapping presents and fuel ourselves with cookies or ice cream. You know what works better? Listening to those “I need” messages. If you need to relax for a few minutes, do it. If you need to get more sleep, do it. The world will still keep turning, and it’ll be easier to face it after you’ve taken care of yourself. — Stress eating is a habit, and it takes about three weeks to replace an unhealthy habit with a healthy one. So be patient with yourself, and celebrate each time you make a good choice during the holidays—for instance, saying “no” to a party you don’t want to attend, or reaching for a green drink instead of a cup of eggnog.   Over time, it’ll get easier and easier to make those good choices... and that’s a habit that will keep you slim, happy, and healthy long after the holidays are over! Keep thinking Big and living BOLD!

I love all the trimmings of the holiday season—festive lights, brightly-wrapped presents, mistletoe over the doorway, carols in the air. I even like those giant inflatable snowmen and plastic reindeer in people’s front yards. What can I say? I’m a sucker for the holidays. However, as a weight-loss specialist, I know that one holiday tradition can cause problems for many people. That’s the tradition of loading our tables with tons of sugary, high-carb, fattening foods. For my clients (and even for me), it can be a real challenge to avoid overeating when there’s so much temptation in sight. Luckily, I’ve come up with a dozen strategies that help me stay trim and still let me enjoy holiday treats. They’re easy to implement, and they’re powerful protection against holiday weight gain. Here they are: Aim for “healthyish.” Make good choices most of the time, but allow yourself an occasional indulgence. Remember my 80/20 rule: If you eat healthy food and watch your portion sizes for 80% of your meals, you can sprinkle a little fairy dust on the other meals without doing any damage. Limit yourself to one sin per day. Another trick is to allow yourself one “cheat” every day. This way, you’ll learn to make your indulgences count. Just remember: An entire pie does not count as one cheat! Follow the twenty-minute rule. Frequently, it’s tempting to reach for seconds the instant you finish a plateful of delicious holiday food. But resist this urge. Instead, tell yourself, “If I’m still hungry in twenty minutes, I can have seconds.” That’s how long it takes your body to realize that you’re full. Beware of the buffet. It’s tough to stay in control when you’re confronted by dozens of platters of tempting food. Your best strategy is to pick the smallest plate available and load it with healthy salads and veggies. Then take just a small spoonful of each wicked thing you’d like to try. Nibble before you go. An hour or so before you go to a party, eat a small snack—for instance, some salmon or turkey and a generous serving of non-starchy veggies topped with a little healthy dressing. This will take the edge off your appetite. Drink wisely. Steer clear of sugary mixed drinks and eggnog. Instead, reach for wine, vodka, tequila, or rum—no soda mixers! And limit yourself to one or two drinks, because you won’t make wise food choices if you’re tipsy. Give your hosts a heads-up. If you’re on a gluten-free or dairy-free diet, mention this to your hosts. Don’t imply that they need to change their entire menu for you; instead, simply ask if you can bring a dish or two of your own. Drink plenty of water. Your body can confuse thirst for hunger, leading you to overeat. Avoid this problem by sipping on plenty of water throughout the day, as well as mugs of bone broth or tea. Try just a taste. If you’re craving that pecan pie or plum pudding, take a few bites of it. Really savor each bite, and you’re likely to find that you’re satisfied once you’re done. Be generous with your leftovers. When you host a party, send your guests home with doggie bags. They’ll appreciate the extra food, and it won’t be sitting in your fridge waiting to tempt you. Start new traditions. If you typically spend the holidays baking fattening pies, cakes, and cookies, do something different this year. Make big batches of healthy soups, chili, or bone broth, freeze them in Mason jars (leave an inch or more of room at the top and cool before freezing), and hand them out to your friends. You’ll have just as much fun in the kitchen, and you can taste your treats as you cook without putting on pounds. And believe me: When people get sick to death of holiday junk, they’ll be truly grateful for some real, delicious food that they don’t need to cook themselves. Make time for a morning workout. When you exercise early in the day, you’ll get your metabolism humming—and that’ll make it easier to burn off your indulgences. In addition, starting your day in a healthy way helps you stay focused on your health goals. These twelve simple tricks will stave off extra pounds, while letting you sample all of your favorite treats. And best of all, you’ll end the year weighing just what you did before the holidays… or maybe even a little less. How’s that for holiday magic? Keep thinking Big and living BOLD!

For years, the “experts” on nutrition have been telling us to shun fat and load our plates with carbs instead. They’ve told us that butter and avocados and coconut oil are bad, and that cereal and sandwiches and pasta are terrific.  What’s the result? We’re experiencing epidemics of obesity and diabetes, both caused by overloading our bodies with sugary carbs and depriving them of crucial fats. If you’ve followed my blog or you’ve read my books, none of this is news to you. But here’s something you might not know: There are even more risks in low-fat diets that you may not know about. Here’s a look at four of the biggies.   Depression and suicide For decades, studies have shown that low-fat diets are associated with higher rates of depression and suicide, as well as higher rates of aggressive behavior. To me, that’s no surprise at all. If your brain doesn’t have enough fat, the neurotransmitter serotonin can’t do its job, which includes keeping you happy and helping you curb your impulses. A brain that’s starved of serotonin is an unhappy, out-of-control brain, and that’s a prescription for trouble. Hormonal Imbalances Fats are building blocks for your hormones. If you don’t get enough healthy fats, you’ll throw these hormones out of whack, leading to everything from rapid weight gain to “brain fog” to thinning hair. What’s more, a low-fat diet may also increase your risk for infertility. In addition, a low-fat diet—which replaces fats and protein with carbs—makes your insulin levels spike, causing you to lay down belly fat. Belly fat cells are estrogen factories, and if they crank out an excess of this hormone—a condition called estrogen dominance—you’ll gain weight like crazy, you’ll experience bloating and mood swings, and you’ll be at increased risk for breast cancer. Alzheimer’s disease When you eat a low-fat, high-carb diet, your body has to churn out large amounts of insulin. Over time, your cells react by becoming insulin resistant, meaning that they get less responsive to insulin’s message. In effect, they slam the door on insulin and the glucose it’s trying to deliver. This is very bad news, because a recent study shows that in addition to putting you at risk for diabetes, insulin resistance can raise your risk for Alzheimer’s disease. This study found that insulin resistance reduces the amount of blood sugar in areas of the brain most vulnerable to Alzheimer’s disease, meaning that these areas get less “fuel.” “If you don’t have as much fuel, you’re not going to be as adept at remembering something or doing something,” study coauthor Auriel Willette says. “This is important with Alzheimer’s disease, because over the course of the disease there is a progressive decrease in the amount of blood sugar used in certain brain regions. Those regions end up using less and less.” The researchers found that even people with only mild insulin resistance may be at higher risk for dementia. And if that doesn’t get your attention, they say that insulin resistance may harm your ability to think at any age. Nutritional deficiencies Research shows that if you skimp on fats by topping your salads with a low-fat or fat-free dressing, your body can’t absorb important phytonutrients called carotenoids. You also need fat for your body to absorb vitamins A, D, E, and K. So you could be loading your salads with fabulous fruits and veggies and still not be getting the nutrients your body needs. — If you’re still having trouble rejecting the “fat is bad” myth, I hope these findings will encourage you to reconsider. The truth is that fat isn’t bad—it’s necessary! So add a dose of healthy fat to every meal in the form of fatty fish, coconut oil, olive oil, avocado oil, nuts, or clarified butter. In addition to trimming you down, that fat will do wonders for your brain and body! Keep thinking Big and living BOLD!

Everywhere you turn these days, people are telling you to go gluten-free. And that’s fantastic advice. But you know what? It’s not the whole story. Today, I want to talk about why simply going gluten-free isn’t enough, and why it can actually backfire on you. To start, let me tell you about my own journey from gluten-free to grain-free. My First Moment of Truth My first eye-opening experience regarding the profound effects of food on my body occurred when I was very young and I was competing in fitness and bodybuilding contests. (Yes—little bitty me!) I was working with a professional trainer who focused on fitness and nutrition, and I enlisted him to help me become more competitive. The first thing my trainer told me was to eliminate wheat and gluten, which was an unconventional idea at that time. The result: I lost body fat and gained energy, and I overcame some serious health issues almost immediately. Needless to say, gluten was not on my radar anymore. When I rid myself of gluten, my body got super-lean and I became stronger than ever. Even better, my endometriosis, which caused agonizing cramps every month, vanished. When my mother took me to doctors, all they could offer were birth control pills and Motrin to relieve the pain. And here the answer was as easy as cutting gluten from my diet! That was my first ah-ha moment. My Second Moment of Truth Unfortunately, I took the gluten-free message too far. And by the way, this is a very common problem. If you’re a doctor reading this blog, then know that there is real harm in telling patients to just “go gluten-free.” When I went gluten-free, I ate fruit, veggies and lean meats—and yes, I also ate every gluten-free food I could get my hands on. As long as the package said gluten-free, in my book it was fair game. Bad move. What I was getting instead included potato starch, cornstarch, and any other starches that make food taste good without evil gluten. The problem is that all of those starches are equally bad for you, or a pretty close second. So eventually, I crashed and burned again. What I learned as a result was this: Gluten-free is a great first step, if you do it without all of the gluten alternatives. However, what you really want to do is go from gluten-free to grain-free. Here’s why. The Dirty Truth about Grains First, let’s talk about what grains are. Grains include barley, corn, durum, kamut, millet, oats, rice, rye, sorghum, spelt, tuff, tritcale, wheat (all varieties), and rice (including wild rice). It doesn’t matter whether they’re “whole grains” or not. Gluten is found in certain grains including barley, rye, oatmeal (unless it’s certified as gluten-free), wheat, and spelt, as well as foods derived from these ingredients. Basically, if you eliminate grains from your diet, you’ll automatically eliminate gluten. (By the way, buckwheat, chia, and quinoa are pseudo-grains. If you’re not actively trying to lose weight, they’re okay in limited quantities.) Now, let’s take a look at why grains make you fat and wreck your health. Hit #1: Grains Attack Your Gut. Grains damage the all-important microbiome in your intestinal tract, leading to inflammation that causes a “leaky gut.” This, in turn, causes systemic inflammation, which is the primary cause of obesity. Also, since 80% of your immune system is in your gut, having a weakened gut leaves you wide open to just about every modern-day disease out there. The reason that grains are so harmful is that our bodies aren’t adapted to eating them, particularly in large quantities. We’ve only been eating grains since the advent of agriculture, some 10,000 years ago—and while that may seem like a long time, it’s really just a hiccup on the evolutionary scale. In fact, our genes have only changed 0.02 percent in some 40,000 years. In short, your gut has no idea what to do with grains. So eating them is like putting kerosene in your gas tank, instead of gasoline. Ouch. Hit #2: Grains Drain You of Nutrients. In addition to being toxic, grains sap your body of the nutrients it needs. Grains interfere with the absorption of vitamins and minerals from food, leaving your cells starving. This makes you age more rapidly—and it also lets those degenerative and autoimmune problems come knocking. Hit #3: Grains Spike Your Blood Sugar. Your body turns grains into sugar. That sugar constantly raises your blood sugar, putting you at risk for obesity, metabolic syndrome, and diabetes. In fact, the “experts” who’ve told you for years to load your plate with grains are responsible to a large degree for our current epidemics of these health problems. Sprout, Soak, Beat… or Eliminate? Now that I’ve made my case, you may be wondering: “What if I sprout grains, soak them, or beat them with a stick? Will it matter?” Well, maybe … slightly. But the better option is to find alternatives. I know that may sound difficult—but I’m here to tell you that while breaking up with grains is hard at first, you don’t need them. You can replace your grains with other options like almond flour, coconut flour, or arrowroot when you bake. Squashes, pumpkins, sweet potatoes, and zucchini are all ingredients you can use to create hearty, satisfying meals. I’ve been grain-free for ages, and I don’t miss grains at all. And once you develop new and healthier habits, neither will you. So at least give it a try. Remember, there’s no RDA for grains, because you don’t need them. So what do you have to lose… other than your sick gut and your extra pounds? Keep thinking Big and living BOLD!

In an earlier post, I talked about “winter-proofing” yourself so you can avoid that dreaded winter weight gain. Today, I want to share another idea for staying slim over the months to come: Make some easy food swaps, starting right now. Food swaps are great because you’re not giving up anything; instead, you’re simply replacing a bad food with a better one. That’s smart and painless! And my swaps, in addition to keeping those extra pounds off, will make you healthier and help to erase your wrinkles. Here they are. Swap out breakfast cereal for grain-free granola. How cereal ever got a reputation as a healthy food is beyond me. It’s loaded with carbs (and often with sugar), so it jacks up your insulin levels and lays down fat on your belly. Ugh. Want a healthier option? Instead of reaching for that cereal box, indulge in grain-free granola. It’s sweet, crunchy, and delicious, and it loads you up with nutrients rather than carbs. You can buy grain-free granola online or in any health food store, and it’s easy to mix some up yourself. Swap out candy bars for 70% dark chocolate. Chocolate is delicious—and better yet, it’s good for you! Unfortunately, all that stuff that manufacturers add to the chocolate in candy bars isn’t so good for you. The solution: Get back to basics by choosing chocolate bars that have a cacao content of at least 70%. You’ll get maximum nutritional power and only a small amount of sugar. Swap out unhealthy chips for kale chips and SeaSnax. Football season is here, and what’s more fun than sitting on the sofa eating crunchy snacks while you cheer on your favorite team? But loading up on potato chips, corn chips, and cheese puffs will pack pounds on you—and that’s nothing to cheer about. To get the same crunch without the unhappy consequences, toss out the junk. Instead, bake up a pan of kale chips or nibble on nutrient-packed SeaSnax. Swap out dairy ice cream for coconut milk ice cream. If you know me, you know that I’m not a fan of dairy foods. That’s because they can cause inflammation, digestive problems, and skin breakouts. However, I’m a huge fan of coconut milk, which is loaded with fat-melting, skin-smoothing power. What’s more, coconut milk ice cream is every bit as delicious as the dairy version. You can find coconut milk ice cream just about anywhere these days, and it’s also easy to make. Try this Espresso Gelato with Chocolate Chips--it's one of my favorites. Swap out artificial maple syrup for true maple syrup. When it comes to maple syrup, that brand-name stuff in the store is far from the real thing. Basically, it’s flavored high-fructose corn syrup, and it’s one of the worst things you can put in your body. Instead, spend a little extra money and get real maple syrup. It tastes better, it has a lower glycemic index (meaning that it will raise your blood sugar less), and it contains a wealth of trace nutrients that help rev up your metabolism and detoxify your body. Swap out pasta for spaghetti squash or zucchini noodles. This is one of the tastiest and healthiest swaps you can make. Instead of loading your body with fattening pasta, you’ll be feeding it delicious, fiber-rich veggies that make your cells glow. It’s an easy swap to make, too—and if you have kids, they’ll love making “zoodles” or scooping out the strands from the squash. Swap out that sugary pumpkin spice latte at the coffee shop for a homemade version. Fall is the time for pumpkins and warm, aromatic spices like cinnamon, nutmeg, and allspice and those warm, creamy pumpkin spice lattes—that we feel guilty for drinking. Want to enjoy these lovely fall flavors without the guilt? Then instead of buying a pumpkin spice latte with 44 grams of sugars!--make this rich, satisfying, and delicious latte at home with just 3 grams of sugar—and melt off pounds off rather than putting them on. Pumpkin Pie Latte Ingredients: 16 ounces black coffee 2 Tablespoons coconut cream or coconut milk 2 Tablespoons canned pumpkin ½ teaspoon pure vanilla extract 1 teaspoon ground cinnamon ¼ teaspoon ginger ¼ teaspoon nutmeg ¼ teaspoon allspice ¼ teaspoon ground clove Stevia to taste Directions: Place all ingredients in a blender and blend until smooth and creamy. Optional: You can swap the vanilla extract and stevia for a scoop of Vanilla Bone Broth Protein to up the protein factor! Swap out unhealthy cocktail mixers for bone broth and fruit. Do bone broth cocktails sound downright weird to you? Then you haven’t tried them yet! In reality, they’re delicious, especially when you add luscious fresh fruit. And they’re loaded with fat-melting, skin-smoothing power—unlike those mixers, which are filled with sugar and artificial junk. For fun cocktail recipes, check out my free Cocktail Recipes eBook. These eight swaps are simple to make, and you’ll get big rewards: a slimmer waist, fewer wrinkles, and better health from head to toe. Better yet, you’ll do it while enjoying everything from ice cream to chocolate to cocktails. Now, that’s what I call painless! Keep thinking Big and living BOLD!

In my last post, I talked about ways to keep winter weight from creeping on. But what if you want to do more? What if you’d like to take off 15 pounds or more before the holidays start? Well, guess what: You can lose weight before the holidays start! On my three-week Bone Broth Diet, you can melt off extra pounds and inches quickly and easily. (As a bonus, you’ll erase wrinkles, too.) And to get you started, here’s my eight quick-start tips. Read it, get going, and look gorgeous by the holidays! Check your calendar. If you can, plan your diet for a time when your schedule is fairly free of big events like weddings or parties. Then pick the best days for intermittent fasting for two days each week, and mark these on your calendar. Be sure to schedule at least one non-fasting day in between the days you intermittent fast. If you want to make cooking a breeze, schedule in two or three “batch cooking” days, too. That way, you’ll have lots of delicious, healthy meals ready to grab. Clean out your fridge and pantry. Make a sweep of your kitchen, and give away or toss out all of the Bone Broth Diet “no” foods. These include sugar, grains, soy, dairy, alcohol, and foods with artificial ingredients. When taboo foods aren’t lurking in your home, they can’t tempt you to cheat. Restock your kitchen. Make a trip to the grocery store and load up on good proteins (beef, lamb, chicken, turkey, wild boar, fish, and eggs), veggies, berries, healthy oils (coconut oil, avocado oil, olive oil, and clarified butter), nuts, olives, and unsweetened coconut chips. In particular, buy lots of non-starchy veggies. You can’t have too many of these around. Also, buy lots and lots of bones!  Make a big supply of bone broth. Bone broth —my “liquid gold”—is the biggest key to healing your body, de-aging your skin, and melting off your pounds. That’s why you’ll want to make sure you have plenty of it on hand before you start your diet. Cook up a big batch of beef broth and a batch of turkey broth or chicken broth for starters. Freeze your broth in small containers, so it’s easy to thaw quickly. Keep a copy of your “portion control” guide handy. Post a copy of the Bone Broth Diet Proper Proportions Plate on your fridge, and you’ll know just how to build your own plates. Tell your friends and family. Let the people close to you know that you’re doing The Bone Broth Diet. Explain how it works, and ask them to support you. Even better, see if you can talk one or two people into going on the diet with you. It’ll be lots of fun to do your grocery shopping and cooking together… and it’ll be even more fun to go shopping for new holiday clothes together after you lose inches on the diet! Start your journal. Journaling is a wonderful way to keep your diet on track. Start by listing all of the reasons why you’re committing to your personal transformation—and keep reminding yourself of these reasons every day. This will motivate you to stay the course. Pat yourself on the back! It’s easy to say, “I wish I could look slimmer and younger this holiday season.” However, actually committing to this goal takes backbone. So when you lose that extra weight and you look amazing in your sparkly new party outfits, I want you to feel incredibly proud of yourself. Send me a selfie—I can’t wait to see the new holiday you! Keep thinking Big and living BOLD!

We all want to look gorgeous for the holidays—and we definitely don’t want to start the New Year with an extra roll of belly fat. Unfortunately, Mother Nature’s plans aren’t the same as ours. Biologically, we’re hard-wired to slow down, eat more, and gain weight when cold weather sets in. For early humans living in icy caves and facing winter famines, this made survival easier. But these days, cocooning in a warm home in front of the TV with a bag of chips just makes us fat. All around the world, people tend to gain weight in cold weather—and the cozier our winters get, the worse the problem is. In fact, research shows that increases in “comfortable” winter temperatures thanks to indoor heating correlate strongly with increases in obesity. Luckily, you can keep those extra pounds off by winter-proofing your body. This means taking action right now—in the fall—to keep your body from going into “hibernation” mode. Here are four power tips for keeping that winter weight from sneaking onto your waistline. RESET YOUR INNER CLOCK. Shorter days and longer nights send your biological clock into a tailspin—and that makes you tired, fat, and even depressed. Optimize your circadian rhythms with melatonin, vitamin D, a daily dose of sunlight, and a light therapy box when the skies are cloudy. GET COLD! It’s tempting to bundle up in layers of clothing so you never get chilled. However, don’t be afraid to shiver a little. Research shows that 15 minutes in the cold can rev up your metabolism as much as an hour of exercise—and that even turning your thermostat down from 74 to 68 degrees can make you burn fat faster. ANTICIPATE YOUR APPETITE. It’s normal to be hungrier in the fall and winter. So don’t fight it; instead, prepare for it! Load your fridge and freezer with filling soups and ingredients for smoothies and green drinks, and get rid of the sugary, high-carb foods that pack on winter pounds. GET IN THE “BROTHING” HABIT. Two or three times a week, substitute a mug of bone broth for a meal. It’s rich and satisfying, so you won’t feel hungry—and it’ll help you melt off extra fat. Put these four simple winter-proofing strategies in place now, and you’ll be prepared when cold weather arrives. In fact, rather than gaining a few pounds over the holidays, you can actually wind up slimmer by January—and that’s an awesome way to ring in the New Year! Keep thinking Big and living BOLD!

What if I told you I had a magic pill that would boost your metabolism, making you burn fat faster? You’d take it in a heartbeat, wouldn’t you? Well, guess what: I do have that magic pill. And here’s more good news: It’s free! The magic pill I’m talking about is—you guessed it—exercise. Doctors often downplay the fat-burning power of exercise, because most of them believe in the old calories-in, calories-out rule. And it’s true that the immediate effects of exercise aren’t going to tip the scale very much. For instance, it takes more than an hour of strenuous exercise to burn off a 300-calorie doughnut. However, that’s just what exercise does in the short run. Here’s what it does in the long run: • Exercise keeps your metabolism high even after you finish. When you do high-intensity exercise, your muscles experience wear-and-tear (in a good way). After you’re done, your body needs to repair and replenish those muscles—and that takes work. So long after you exercise, your metabolism stays ramped up. • Exercise builds muscle. Muscle burns more calories than fat—so the more lean muscle mass you create through exercise, the more fat you’ll burn all day long. The key here is to do the most effective types of exercise. I’m a huge fan of all kinds of exercise—whether it’s walking the dog, dancing a samba, or playing Twister with your kids—but from a metabolic point of view, some forms of exercise are more powerful than others. Here are two of the best when it comes to melting off that fat: • Weightlifting. When you lift the heaviest weights you can lift with good form, and do as many repetitions as you can, you’ll get a fantastic after-workout “burn” and build beautiful lean muscle. (As a bonus, lifting weights sculpts your body, so you automatically look slimmer. I call it “rearranging the furniture.”) • High-Intensity Interval Training (HIIT). In HIIT, you exercise very strenuously in short bursts with periods of less intense exercise in between—for instance, alternating sprinting with walking. Your body needs to work hard during the strenuous stages and the recovery phases, and this really revs up your metabolism. (If you’re very athletic, consider trying Tabata, a more strenuous form of HIIT.) In addition to incorporating these two types of exercise into your routine, here are three more tips for getting the biggest metabolic boost from your workouts: • Exercise inefficiently. No, that’s not a typo! People look at me funny when I tell them to make their exercise routine more inefficient, but there’s a good reason for this. When you do the same exercises every week, your routine gets easier, so you burn less fat. Change things up, and your body has to work harder. So surprise your body by switching from hand weights to kettlebells, or from sprinting to swimming. • Go for quality, not quantity. Stop killing yourself with long exercise routines. Twenty minutes of intensive weightlifting or HIIT training will give you more metabolic payoff than an hour of jogging. • Exercise regularly. Schedule a minimum of four 20-minute workouts a week. (Take a one-day break between weightlifting sessions, to give your muscles time to recover.) If you find that you don’t have time for that much exercise, make the time—even if it means getting rid of other commitments in your life. Make your health and weight loss a top priority. Finally, supplement your exercise routines with fun activities that you love, whether it’s bowling, swimming, hiking, yoga, or ballet. All forms of movement will boost your metabolism more than sitting on the sofa—so on the days when you don’t work out, put your body in motion in ways that make you and your metabolism happy! Keep thinking BIG and living BOLD!

You’re rocking your diet. You’re dropping pounds and inches like crazy. You’re flying toward your goal. And then it happens: You go for days, or even weeks, without losing any weight at all. The dreaded...weight loss plateau. It’s discouraging, isn’t it? And this is the point where people often give up. But please, please, please— don’t quit now! As a weight-loss expert who’s guided thousands of transformations, I can tell you that you will get past this. Your persistence will pay off. In earlier posts, I’ve talked about one of the longest plateaus I’ve ever witnessed. It involved one of my all-time favorite patients, Drew. He weighed nearly 500 pounds when he came to me, and frankly, I expected his pounds to roll off when he started his diet. But during the first three weeks, nothing happened. I mean, nothing. I can’t tell you how unusual this is for a very obese patient who’s following all the rules—and he was. But you know what? Drew stuck with it—and at the end of Week Three, the magic started happening. He lost weight like crazy, getting down to his goal weight and reversing his diabetes. You can see his story here. Drew isn’t the only one of my patients to hit a plateau. In fact, it’s pretty common (although it typically happens later than Drew’s did.) What’s more, it’s temporary. So if you’re coping with a plateau right how, be strong and stay the course. Realize that this is normal, and it will pass. In the meantime, here are some tips that can help: Intermittent fast. Add intermittent fasting with bone broth twice a week to your regimen if you’re not already doing them. This will rapidly reset your fat-burning switch to “on.” Realize that you’ll lose weight more slowly as you get closer to your goal. Normally, the pounds fall off quickly when you first start a diet. As you approach your ideal weight, it’s perfectly natural for that dial on the scale to move more slowly. Just relax… it may take longer, but those pounds will vanish! Get your hormones checked. Sometimes, especially if you’re a woman between your late twenties and your fifties, unbalanced hormones can make weight loss harder. Find a doctor who’s knowledgeable about bio-identical hormones, and see if you can benefit from a little hormonal tweaking. Keep your eyes on the prize. Journal about the things your weight loss will empower you to do—whether it’s getting healthy enough to bike with your kids, or looking amazing for your class reunion next year. Envisioning your long-term goals will help you stay positive. Think about similar situations in your life. Did your last year of high school, your last trimester of pregnancy, or those months you spent toilet-training a toddler seem endless? Well, they passed… and this plateau will soon be history, too. Surprise your body. Shake things up by trying a new sport or exercise routine. Sometimes, little changes can kick your weight loss back into high gear. Troubleshoot your diet. Are you following the guidelines correctly? For instance, are you limiting fruits and nuts to the correct serving sizes? Be honest with yourself, and make sure you’re not falling victim to “portion creep.” Also, if you’ve let taboo foods like sugar and alcohol sneak back in, give them the boot. Stand up! Sitting on your behind all day lowers your metabolism. So every half hour or so, take a brisk walk around your home or office to rev up your fat-burning machinery. Above all, be patient. Trust your body. Believe in your own strength. Hang in there, and take my word for it—any day now, the pounds will start falling off again! Keep thinking big and living bold!