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Yes, Gluten Intolerance Is Real
by Dr. Kellyann
on Apr 02 2015
More and more of us are suffering from gluten sensitivity. But some people still insist the condition is a myth—all in our heads. In today’s post, I’ll tell you about a new NIH study that should help those of us sensitive to gluten get the respect we deserve.
Having special dietary needs is widely accepted these days. But if you frequently tell people you’re sensitive to gluten, you’re still likely to endure some serious insensitivity now and then.
I’m sure you know what I mean: someone you just met rolling her eyes when you explain why you’re skipping bread, relatives proclaiming that nobody ever had a gluten problem back in the 70s, and so on.
Fortunately, a new study from the National Institute for Health (NIH) might help you get the respect you deserve.
There’s been widespread acceptance for a while that celiac disease is a serious autoimmune disorder affecting about 1 in 133 people in the U.S. If you have celiac disease, your immune system mistakenly perceives gluten—the protein found in wheat, rye, and barley—as a threat and attacks it. In the process, the small intestine gets damaged, which can lead to difficulty with nutrient absorption and eventual malnourishment.
That’s an ailment we all should, and generally do, take seriously.
There’s also widespread acceptance of wheat allergies. (Though the cause of its increasing prevalence is widely debated.)
But for too long, far too many people have thought that gluten intolerance is “all in your head.”
News flash: gluten intolerance isn’t in your head—it’s in your gut, and an experiment by scientists at NIH has just found new evidence of this.
They studied 59 patients believed to be gluten intolerant. For one week, half the participants were given a daily dose of gluten while the other half got a placebo. Then the researchers reversed who received the placebo and who received the gluten.
Participants—not knowing when they got gluten and when they got the placebo—reported significantly more severe symptoms during their week of ingesting gluten. These symptoms included abdominal bloating and pain, foggy mind, and even depression.
The bottom line is that while gluten sensitivity doesn’t damage the small intestine the way celiac disease does, it can make you feel miserable (causing diarrhea, abdominal pain, joint pain, depression, and fatigue).
Right now, the only way to manage it is by following a gluten-free diet. Fortunately, as awareness of this disorder grows, so does the availability of gluten-free options. It’s no longer unusual to see gluten-free breads, crusts, and cookies on menus and grocery store shelves.
Just be careful when you consume these gluten-free goodies, though, as they’re often loaded with fat, sweeteners, and processed ingredients.
Of course one study won’t create scientific consensus on the validity of gluten intolerance—and it surely won’t convince that skeptical relative.
Until we know the cause of gluten insensitivity or have a medical test to “prove” we have the condition, the debate will go on. And scientists will continue to propose intriguing theories, such as that gluten sensitivity is really a matter of irritable bowel syndrome (IBS) getting triggered by FODMAPs.
But while researchers keep seeking better answers and treatments, we can take heart that our symptoms are real, and avoiding gluten is worth the effort—and the occasional snarky comment that shows who’s really intolerant.
Keep thinking big and living bold!
See on MindBodyGreen: http://bit.ly/1Hldl9O
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Not Losing Weight on Low-Carb? ...Here's What to Do When It's Not Working
by Dr. Kellyann
on Mar 12 2015
If you’re eating low-carb to lose weight, the pounds should be melting off like crazy. If they aren’t, don’t panic—just read the trouble-shooting tips I offer in my new MindBodyGreen article.
If you want to lose weight and get healthy, low-carb is the way to go. After more than two decades as a weight-loss transformation expert, I can tell you that there’s no more effective way to take off pounds. Yet embarking on a low-carb journey can be tough, especially when you don’t see that extra weight coming off right away. I often receive emails from patients who say: “I feel good, but I’m not losing any weight on low-carb! What’s up with that?”
If you’re experiencing the same frustration, know this: When your body gets totally healthy and you ditch the sugary high-carb foods that cause blood sugar swings, inflammation, and gut damage, you will eventually begin to lose weight naturally. You just need to give your body time to flip its fat-burning switch to “on” so you become a natural fat burner. The magic will happen! In the meantime, if you’ve been eating low-carb for a while and feel you still haven’t “taken off,” here are some troubleshooting tips. The first tips focus on what you’re eating, and the last few are all about your lifestyle.
ARE YOU …
Eating too much fruit? Eating too much fruit is easy to do. You push all the junk off your plate in your new eating regimen and replace it with an overload of fruit. Just because fruit is natural doesn’t mean you can go to town. Fruit has fructose, and although some fruit can be very nutritious, consuming too much high-carb fruit can create havoc in the insulin department. A good serving size is a closed handful of berries or chopped fruit, and half of a larger piece of fruit like a grapefruit or a large apple.
Eating too many nuts? Just because nuts are on the low-carb “yes” list, doesn’t mean it’s time to scarf! A nut serving size is a closed handful. Period. Not half a bag. Nuts will pile on the pounds if you crunch away on them mindlessly. Also, many nuts have an off-balance omega-6 to omega-3 ratio, which won’t help you move toward health.
Keeping foods on the “no” list in your kitchen? I think you know where I’m going with this. Don’t keep chips and cookies and other high-carb stuff in your pantry or fridge for a rainy day. Donate, or, better yet, toss them. No need to explain this one.
Indulging in low-carb treats too often? I’m super glad you’re eating foods with healthy ingredients. Bravo! And if you want to eat low-carb packaged cookies, breads, treats, and sweets once in a while, go for it. Just don’t make it routine or the pounds will start creeping on. Low-carb pancakes, breads, muffins, and cookies are totally yummy, but make sure you’re aware of how much you’re actually eating.
Skipping the fat? Many people have ingrained in their minds that fat is evil. Some fats may be, but healthy fats like coconut oil and avocado oil are anything but evil. Adding the right quantities of fat to your diet actually helps you lose fat. Try it; you’ll see.
Eating too much healthy fat? Again, quantity is an issue here. I love coconut fats, olives and avocados, animal fats, nuts, and nut butters. They feed our bodies deep nutrition. But when I first started eating low-carb, I downed too many coconut chips and nuts, and was way too liberal with my drizzle oils. When I adjusted the quantities, I adjusted my weight.Here’s a good guideline: A serving size is no more than two teaspoons of fats and oils (including coconut oil, coconut butter, and drizzle oils like olive and avocado oils), or a closed handful of coconut chips, olives, or nuts. Count one-half of an avocado as a serving. Full-fat coconut milk is best, and one-third of a can is a serving size.
Not measuring your food properly? You probably don’t need to think about portion control all the time, but you should get used to glancing at your food and making sure you’re not getting three times what your body needs. Figuring out how much food you actually need is a real eye-opener for most people. In addition to the guidelines for fats that I outlined above, here are some additional rules of thumb. Protein should be the size of the palm of your hand. You can fill the perimeter of your plate with non-starchy veggies. And if you need some starchy or dense carbohydrates, a good serving size is one to two cups, depending on your needs.
Falling into an automatic eating habit? After you start feeling and looking better, you may start to relax a little too much and fall into some of your old patterns. Remember why you started this new lifestyle in the first place and make sure that you’re eating low-carb as a rule, not an exception. When you realize you’re having a gelato or a martini one too many times, be intuitive about it. Ask yourself why you’re doing what you’re doing, and shift back to the plan.
Not completely letting go? Letting go of a lot of foods may be pretty easy, but clutching onto that one food or drink you struggle to let go of may be making it hard for your body to dump the weight. People commonly hold onto drinks and snacks with artificial sugars. These foods and drinks are destructive to your weight loss (and health) efforts. It’s time to let go!
Not getting enough sleep? Sleep deprivation causes you to gain weight, while decent sleep helps you to lose weight. Not sleeping enough causes you and your body systems (including important hormones) to become sluggish and inefficient. When your body slows down, you gain weight.
Not organized? If you don’t get organized with meals and pantry updates and planning ahead with regard to what you’ll eat at holiday parties, birthday bashes, etc., you’re asking for trouble. Have lots of “yes” foods on hand at all times. Remember, a starving body can convince you of almost anything and can even rationalize the benefits of a Twinkie! Avoid setting yourself up for grabbing foods on the run that are surely going to keep you from achieving your healthy weight.
Expecting results too quickly? If you expect results fast or even at a moderate pace, you may be disappointed. For some people, it takes a while for weight to normalize. A low-carb diet is by no means a quick-fix diet. It’s a lifestyle diet that leads to forever results. Trust me on this one. It will happen.
Not managing stress? If you or anyone you know is thin yet still has that “tire” around the waist, chances are it’s a cortisol tire. Too much stress means too much cortisol is released, giving you a middle-aged gut no matter how old you are! If your goal is weight loss, make stress management part of your plan.
When you get a handle on all of the above, the magic will happen. Be patient and trust that your body will do what it needs to do. One final tip: As you dial in your low-carb strategy add in intermittent fasting to boost your weight loss efforts!
Keep thinking big and living bold!
** Article written for MindBodyGreen
Blog
by Dr. Kellyann
on Jan 19 2015
Pam and Drew felt invisible. As she put on weight over the years, Pam started to hate being in photos. Instead, she hid behind the camera. Drew, a star athlete in school and a guy famous for his vivacious personality, turned inward. He was too tired to deal with anything, had trouble breathing, and had constant aches that got in the way of everything he enjoyed.
One day, it all changed. Pam called me crying from a hospital parking lot. She told me that doctors had just diagnosed Drew as diabetic, that he was severely overweight, and that she was deathly afraid she was going to lose him.
What Pam and Drew found out amazed them. The answer to their health crisis wasn’t in a bottle, a jar, or an elixir, but in their pantry. And the best part? It was way easier than they ever imagined.
Flash forward to today, and between the two of them, they’ve knocked off over 240 pounds. Now they literally radiate. More energy, lean, strong bodies, and—after years and years of marriage—amazing sex.
Blog
Grain-free baking? Yes, you can!
by Dr. Kellyann
on Jan 18 2015
Going grain-free doesn’t mean giving up baking! In my new Huffington Post article, I introduce you to the grain-free flours you can use to make everything from cookies to crepes to cheesecakes. Yum…
There are lots of good reasons to go grain-free. For instance, cutting wheat and other grains out of your diet can help you normalize your blood sugar, blood pressure, and cholesterol levels.
But I won’t lie: Giving up grains is a big lifestyle change. And at first, it can be hard — especially if you love baking.
So if you’re hesitating to let go of grains entirely, I understand. But the good news is that you can still eat the foods you love! In fact, I think you’ll be amazed at what you can make with grain-free flours.
The trick is to stop thinking that flour equals grains. There’s a whole world of flours and thickeners that don’t contain grains, and they’re all delicious. Once you know how to use them, you’ll be able to make just about any food you want – -from pancakes and waffles to crackers and breads. Here are some tips on how to use the most popular grain replacements.
Use blanched almond flour for grain-free baking
This flour, made from skinned almonds, is excellent for everything from muffins and quick breads to cookies, brownies, and graham crackers. In addition, you can make a killer pizza crust with it.
The fineness of almond flour’s grind varies from brand to brand, and the finest grind will typically give you the best results. To keep your flour fresh, store it in the freezer–but make sure you bring it to room temperature before you bake with it, or it’ll be “clumpy.” You can try substituting it on a one-to-one basis for wheat flour in your recipes, but you’ll get much better results with recipes specifically designed for almond flour.
In addition to baking with blanched almond flour, you can bread meat with it. (I use it to bind fritters, too.) Just watch carefully when you brown coated meats, because they can burn easily.
Grain-free baking with almond flour
Almond flour is made from whole almonds. It’s very different from blanched almond flour, so make sure you don’t confuse the two. Regular almond flour is more heavy and “mealy” than blanched almond flour, so it’s best to save it for breading, pie crusts, or cookie recipes that specifically call for it.
Try grain-free baking with other nut and seed flours
If you want to be adventurous (and you have a little extra cash) try substituting hazelnut or chestnut flour for almond flour. It’ll give your baked goods a whole different nutty dimension.
And if you’re allergic to nuts, try sunflower seed flour instead. There’s just one thing to know ahead of time: Sunflower seeds contain chlorogenic acid, and if you mix sunflower seed flour with enough baking soda or baking powder, your baked goods may develop green speckles when they cool. This is totally harmless, but it does look strange!
Coconut flour is a personal favorite for grain-free baking
This is a great go-to flour for waffles, cookies, cakes, and muffins. I also use it to replace bread crumbs in recipes like meatballs and crab cakes. It’s so versatile that it should definitely be a staple in any grain-free kitchen.
Coconut flour soaks up liquids like a sponge, so use it in recipes that contain a large amount of wet ingredients. You’ll generally need one cup of liquid and several eggs for each cup of coconut flour you use. Sift the flour before you use it to remove any lumps–and let a batter made with coconut flour “rest” a bit before putting it in the oven, because it’ll thicken up.
Cooking with coconut flour is an art, and tiny changes in your measurements can lead to big changes in your results. So I recommend sticking with simple recipes until you get the hang of it.
Use arrowroot powder as a thickener in grain-free baking
Want to make gravy or thicken soups and sauces without using wheat flour or corn starch? Then this is your answer. However, don’t use arrowroot powder with dairy products, because it’ll turn slimy.
To thicken a sauce with arrowroot, mix it with an equal amount of cold water. Then whisk the mixture into a hot liquid for about half a minute. (Don’t mix it directly into hot liquid, or it’ll clump.) Avoid overheating sauces that contain arrowroot powder, because they’ll break down.
You can replace flour with arrowroot powder on a one-to-one basis. If you’re replacing cornstarch, use a little less.
You can also add arrowroot powder to baked goods containing almond flour or coconut flour. It acts a little like gluten, making them spongier and less crumbly.
Tapioca starch is great for grain free baking
Tapioca starch makes breads containing coconut or almond flour “bouncier” because it adds elasticity. You can also use it on its own to make terrific crepes, pancakes, and flatbreads.
Plantain flour and plantains are perfect for grain free baking
Plantain is another fun flour for crepes or pancakes, and some people use it to make tortillas. It has a distinctive taste that most people like. It’s not easy to find this flour in stores, but you can order it online.
You can also use pureed green plantains in baking. Plantains aren’t bananas–but they look like them, and you’ll find them in the banana section of your store’s produce department. The greener they are, the better, because they’ll taste more neutral and less “banana-ish.”
Grain-free baking requires some trial and error
Baking with grain-free flours and thickeners takes practice, so start your new adventure with the right attitude. You may have a few flops, but pretty soon you’ll find that it’s just as easy as baking with grain-based flours. You’ll also discover that the Internet is loaded with grain-free baking recipes.
So experiment… and have fun. Start with simple recipes, like crepes and crackers and cookies, and work your way up to tortes and soufflés (yes–soufflés!). As you master each new ingredient, try another one. Before long, you’ll be a pro–and you’ll never miss grain-based flours again.
Keep thinking big and living bold!
Blog
A 21-Day Detox to Fight Aging & Reduce Inflammation
by Dr. Kellyann
on Jan 06 2015
Take a look in the mirror. Do you like what you see—or are you starting to look old? If you’re “hitting the wall” between young and middle-aged, turn back the clock with my 30-Day Detox.
What would you pay to take 10 years off your body and face, and to feel like you did 10 years ago? If you're like most people — especially women — you'd cheerfully write out a check for thousands of dollars.
But here's my challenge to you: Do it for free!
As a naturopathic physician, I routinely "de-age" my clients — not with Botox or surgery, but through diet alone. And one of the primary keys to this transformation is removing pro-aging foods.
When people give up these foods, rapid de-aging is the rule, not the exception. I've seen it happen hundreds of times.
However, when I used the word challenge earlier, I didn't use it lightly. That's because the three foods that age you the most — making you tired, washed out, obese, and sick — are foods you probably love. Initially, giving them up will probably be excruciating, for two reasons:
You've been eating them all your life.
Biologically, you're addicted to some of them.
What's more, this isn't a temporary "diet." It's a new way of life. You can have an occasional cheat, but if you want optimal results, you'll cut out these foods completely for 30 days, and then eat them only on rare occasions.
Are you still with me? Then here are the three foods you need to kiss goodbye.
Sugar
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!)
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.
Industrial seed oils
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.
Back to my challenge …
Are you still with me? If so, I know you're probably thinking that giving up these three pro-aging foods — sugars, grains, and seed oils — sounds hard. And I won't lie: It is. (That's why I used that word challenge!) But if you're fed up with feeling old, draggy, and fat, this is the fastest way I know to look and feel young again.
So if you're seeking a real transformation, cut out these foods for 30 days. Instead, 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. 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, I'm betting 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.
So here's my challenge: 21 days to a new you. Are you game?
Keep thinking big and living bold!
**Article from MindBodyGreen
Blog
by Dr. Kellyann
on Jan 05 2015
When new challenges and opportunities arise in 2015, will you be ready for them? If you follow my primal rules, you can make smart choices and avoid big mistakes.
I went totally dark this past week, meaning I shut everything down completely for the first time in – well, too long. I focused on nothing but what I love the most: my kids, cooking, exercising, relaxing, journaling, and planning my future. In addition, I spent precious time connecting with friends and family.
And you know me… I also spent time thinking. At the beginning of a New Year, with new paths opening up to me and lots of choices to make, here’s what I was thinking about: mistakes.
I’ve made my share of mistakes. It’s impossible not to, especially when you really want to live out your fullest purpose. That drive you have to get where you want to go in life – whether it’s to be a great mom or dad, a loving partner, a business owner, a successful executive, or just a truly happy person – will push you to go beyond what’s comfortable and make you take risks. There is a cost-benefit ratio to this. The benefit is bigger rewards. The cost is sometimes you take a nose-dive.
However, as I’ve listened to countless stories, I’ve come to realize that many mistakes come not from aiming high but from trying to take short-cuts. Short-cuts almost never work. Here’s what does: getting very clear on who you are and what you stand for. That’s the key to avoiding pitfalls in life.
Get super clear. What are your values? What do you stand for? What do you really want? This makes yes/no very simple.
If you haven’t thought about your values, then I highly recommend that you do so. Figure this stuff out. Write each value down on an index card, look at it every day, and most importantly – speak it! Say it out loud every day. If you want a promotion, write it, think it, speak it. Who cares if someone may hear you? Do it anyway. If you want to find the love of your life, your dream girl or guy – get clear. Then write it, think it, speak it. You WILL attract it.
When you meet celebrities or top executives, you’ll spot common threads. For one thing, they are more alive than most people are. They have unusual energy. Second, they know exactly what their next move on the chessboard will be. They know who they are and where they are going. There’s a reason for this – because this is how you avoid mistakes. This is how you carry out your vision.
Blog
by Dr. Kellyann
on Jan 01 2015
New Year’s Day is my time to look back, reflect, and give thanks. And above all, I’m grateful to all of you who’ve visited my website, joined my online community, and lifted me up with your comments and support. Here’s a gift to say THANK YOU!
What I love about the end of the year is reflecting back and realizing that everything I’ve experienced in the past 12 months is now part of my life’s story. Good or bad – it’s part of my life’s quilt. Every meaningful experience I had, every friend I spent time with, and every challenge I overcame is a new piece of fabric sewn into place. And to all of my friends out there, THANK YOU for being a part of my quilt!
The growth at DrKellyann.com has been tremendous. Hundreds of thousands of you have visited my website every month, and thousands more of you in the social media community have reached out to me. I’m thankful for all of your letters, comments, and support. I also want to thank everyone on my team who puts up with my day-to-day demands and my “tiger-like” personality. I’m not easy to keep up with, catch up with, or nail down. They all lovingly understand my quirks and work around the clock to support my vision.
I appreciate and love you all!
Wishing you a happy, healthy 2015 xoxo
Thanks to my AMAZING team:
Jen, Julie, Patti, Cindy, Alison, Mark, Jason, Kathy, Megan, Bobbi, Alicia, Amber, Karen, Aileen, Krystle, Jeanne, Kelly, Joshua, Fran, Cartier, Margot and Sam. Thanks to all of the “behind the scenes” people I have worked with this year. You are tremendously important to me. Love you. And to all of you in my community and on my team: Happy New Year!
My Gift to You:
As a way of saying thanks, and to help you start 2015 out on the right foot, I’m giving to you – totally on me – my Crush Your Sugar Rush ebook. It’s beautiful, and it’ll help you free yourself from the sugar demon once and for all! Definitely a “worth it” read. Click below to download and enjoy!
Keep thinking big and living bold!
Blog
Is Fructose Making You Feel Hungry All The Time?
by Dr. Kellyann
on Dec 27 2014
If you’re trying to lose those holiday pounds, fructose may be sabotaging your efforts. Read my latest MindBodyGreen article to find out why this sneaky sugar makes you want to snack.
You just ate a bowl of cereal for breakfast two hours ago. Now you're starving. And when you see the glazed doughnuts in the break room, you can't resist. Should you kick yourself for having low willpower? Or maybe … just maybe … should you blame that bowl of fructose-sweetened cereal? It might surprise you to learn that more and more evidence implicates the cereal — not you. In two separate studies, Kathleen Page and her team at the University of Southern California uncovered evidence linking fructose — the type of sweetener used in many cereals, as well as sodas and thousands of other processed foods — to increased hunger.
In their most recent study, Page and her team asked 24 people to drink a beverage containing either glucose or fructose. Then the researchers performed functional magnetic resonance imaging (fMRI) scans of the participants' brains as they viewed pictures of a variety of foods (for instance, chocolate cake) and described how hungry they were. The researchers say participants who drank the fructose drink reported higher levels of hunger.
In addition, fructose caused a stronger reaction in the nucleus accumbens, a "reward" center of the brain, increasing the participants' desire to eat. In earlier research, Page and her team asked 20 people to drink beverages containing glucose or fructose. Then the researchers measured changes in blood flow to the hypothalamus, which plays a key role in regulating hunger. Glucose, but not fructose, caused a significant slowing in the activity of this brain region. The same study also showed that people drinking the fructose experienced a much smaller surge of insulin, a hormone that promotes a feeling of fullness.
Page says, "These studies have important public health implications in a society that is inundated with high-sugar foods and tantalizing food stimuli." While she stresses that her team's findings are preliminary, this is just the latest research indicating that fructose — and especially high fructose corn syrup, or "fructose on steroids" — is bad news. Here are some other good reasons for cutting fructose-sweetened processed foods out of your life:
Fructose causes changes in your skin collagen that can result in saggy skin and wrinkles.
Researchers have linked fructose to pancreatic cancer. Their findings showed that "cancer cells can readily metabolize fructose to increase proliferation."
Fructose increases your "bad" cholesterol and impairs your liver function.
Epidemiological research suggests that high fructose corn syrup is a prime culprit in the current epidemic of diabetes.
High fructose corn syrup also causes the formation of high levels of substances called advanced glycation end products (AGEs), which speed up aging.
And here's one final reason to say au revoir to fructose: You don't need it. It has virtually no nutritional value, so there's no biological downside to giving it the boot. The only time fructose is worth eating is when it's contained in natural foods, which also provide you with fiber, vitamins, minerals, and other nutrients your body needs. So here's what I suggest:
Go fructose-free, except for the natural fructose in fruits and honey. In particular, avoid foods containing high fructose corn syrup. (Read labels carefully, because manufactures sneak fructose into the most surprising places.) At a minimum, you'll be healthier when you do this. You'll also look younger. And if you're lucky, you'll find it far easier to resist the siren song of those break room doughnuts.
Keep thinking big and living BOLD!
-Dr. Kellyann
**Article from MindBodyGreen
Blog
by Dr. Kellyann
on Dec 26 2014
Want to lose that belly fat and get back into your skinny jeans? New research from Harvard says the secret is resistance training. Here’s more about the latest findings—along with tips for getting the most out of a resistance training workout.
I lift weights four times a week. The rest of the time I may do yoga, ballet barre, walk, hike or sprint. But to get the results I'm shooting for, my weight training days are non-negotiable. Here's why:
Is your waistline expanding a little bit (or a lot) each year? And is it getting harder and harder to fight that belly fat even if you diet and exercise every day?
If so, you’re not alone. In my medical practice, “waistline creep” is one of the most common complaints I hear. And it’s a serious problem, because belly fat isn’t just unsightly; it also increases your risk of diabetes, heart disease and even breast cancer.
But new research points to a simple solution—and it doesn’t involve cutting calories or doing hundreds of sit-ups. Instead, it involves resistance training.
What the research shows
In a large-scale study, researchers at Harvard followed more than 10,000 healthy men, aged 40 or older, for 12 years. The men provided information on the types of exercise they did and the amount of time they spent exercising.
It turns out that men who did 20 minutes of weight training every day had a smaller increase in belly fat than men who spent the same amount of time doing moderate to vigorous aerobic activities. (And not surprisingly, the men who were sedentary had the biggest increases in belly fat.) Combining weight training and aerobic exercise led to the best results.
Why weightlifting works
Why does resistance training target your “muffin top” so effectively? Here are the two primary reasons:
Muscle burns far more calories than fat. So when you add lean muscle to your body with resistance training, you burn more energy all day long—not just when you’re exercising. And that means burning off belly fat, which is easy for the body to mobilize when it needs fuel.
Resistance training builds strong core muscles in your abdomen and back, and a toned core takes inches off your waistline.
Moreover, weight lifting doesn’t just strengthen your core; it makes you stronger all over. When you get stronger, you have more energy, and that means you do more and you sit less. So again, you’re burning more calories—and that whittles off more abdominal fat.
The right way to do resistance training
Obviously, it’s smart to add resistance training to your regimen if you want to win the battle of the bulge. While the men in the Harvard study exercised every day, I recommend doing just three or four sessions a week. That way, your body can rest and recover in between.
Here’s how to get the maximum payoff from your weightlifting:
Pick a heavy enough weight. Here’s a good rule of thumb: If you can easily lift the weight for more than five repetitions, it’s too light.
Do “low reps.” That means repeating each exercise five times or less.
Do multiple sets. Start with two sets if you’re a beginner, and gradually work up to twelve.
And remember that resistance training doesn’t just mean lifting weights; it also means using your own body weight. Try these three powerful core exercises, which will rev up your metabolism and really burn off belly fat:
Planks. To do a plank, hold your body in a “pushup” position, with only your toes and your hands on the floor.
Squats. Start with the “goblet” squat, which is easy to do correctly. Hold a dumbbell or kettlebell in front of your chest like a goblet. Stand with your feet slightly wider than hip-width, and point your toes slightly outward. Continuing to hold the weight in front of your chest, sit down as if you’re trying to plant your fanny on the ground. Go as low as you can while keeping good form (heels on the ground, knees in line with toes, flat back). Then stand up, keeping your back vertical.
“Mountain climbers.” Start in a plank position. Pull one knee at a time to your chest and then return to the plank position. Repeat with the other leg.
These exercises can be a little tough when you’re just starting out. The trick, however, is to do them for only 15 seconds in each repetition. That doesn’t sound like a lot, but believe me: You’ll feel it the next day, especially in your core.
Boosting your belly-fat-fighting efforts
If you take up resistance training to battle your belly fat, get more bang for your buck by combining it with a low-carb diet. Sugar and grains are the biggest dietary culprits when it comes to visceral fat, because they cause metabolic syndrome—and metabolic syndrome leads to a big belly.
Also, add in a few minutes of meditation each day. Research shows that mindful meditation can actually reduce belly fat. And get enough sleep, because sleeping less than five hours a night can add pounds to your waistline.
Put all of these elements together, and you have the perfect recipe for melting off that belly bulge. I’m betting that within weeks, you’ll see a difference… and within a few months, you’ll be zipping up jeans you never thought you’d fit into again.
Keep thinking big and living bold!
-Dr. Kellyann
Blog
Avoid Packing On Pounds Over the Holidays
by Dr. Kellyann
on Dec 17 2014
Happy Holidays! Are things as busy around your household as they are around mine? If so, check out my 20 best tips for enjoying the festivities without overeating or over-stressing.
When you were a child, the holiday season might have felt magical—truly like “the most wonderful time of the year.”
But now, as an adult? Probably not so much.
Has your “most wonderful” season turned into the most stressful?
If it has, you’re in good company.
In addition to the strain of never-ending social obligations, add in all those tempting, not-so-healthy foods that are always right under our nose.
Is it any wonder most of us end the season fatter and totally exhausted?
But it doesn’t have to be this way! Taking good care of yourself doesn’t have to wait until after New Year’s.
Here are 20 suggestions to help you get through the season without regret or the need to spend all of January at the gym.
Be Mindfully Merry This starts with setting a new intention for the season. Instead of seeing this as the season to endlessly indulge, think of it as a chance to be extra mindful. Use this time to slow down and eat consciously. Truly taste and appreciate your food rather than eating out of stress or just because it’s there.
It’s Not All About the Food Think of social events as a way to really connect with people, not just to eat. Practice being present and genuinely listening to others you find yourself talking to. You’ll see how this leads to deeper connection, more enjoyment, and greater fulfillment.
Healthyish is Better Than a Set Up to Fail Most people can’t eat perfectly over the holidays, and trying for perfection can make it hard to socialize or relax. That’s why letting yourself indulge a bit is better than forbidding yourself to eat certain things and then breaking down and binging. So when you enter a social situation where there are going to be lots of temptations, don’t think, “I’m going to resist everything.” Instead, think of being “healthyish.” That means making the best choices you can overall while allowing yourself just enough indulgence so you neither harm your body nor come away still dreaming of all the things you craved but didn’t touch.
Guidelines: Relaxed, But Still in Place Even though you’re not going to try to be perfect, that doesn’t mean you develop amnesia about what is and isn’t healthy. Calories, carbs, salt, and sugar don’t take a break for the holidays! So, for the most part, continue to avoid dishes high in salt, processed sugar, or refined carbs. Continue eating plenty of protein, healthy fats, and fiber.
Get Watered Up Here’s an easy way to set yourself up to eat less. Drink water before a large meal and take many sips of water during the meal—maybe even a sip between each bite. This will keep you present as you eat and fill your stomach while decreasing the calories you consume.
Ask Yourself Whether It’s Worth It Only indulge in less-than-healthy foods when it’s something your really want. Don’t eat it just because it’s there and it’s sweet. Ask yourself, “If I don’t eat it, will I dream about it tonight?”
Smaller is Better—and so is Slower The truth is, if you’re eating something because you really want it, you don’t need much to satisfy you. So try eating smaller amounts of indulgent foods—maybe even just three bites. And to make those three bites seem like more, chew slowly. If you’re using a fork, put it down between each bite. You’ll savor your food more, digest it better, and even feel fuller.
Just Once a Day Can Keep the Pounds Away Another way to avoid overdoing it is to limit yourself to just one indulgence a day. This isn’t the easiest thing to do at a buffet. But it will train you to really make that indulgence count.
Keep Your Wits at the Buffet Speaking of buffets, let’s face it, there’s no place easier to simply lose it and go crazy with food. It’s basically just one big dare to leave restraint at the door and gleefully stuff your face. But there are strategies for ensuring you don’t succumb. First, choose the smallest plate you can find. Second, load up on the healthiest things being offered, primarily fruits and vegetables. Then take just a taste of whatever decadent treats you’re allowing yourself.
Avoid Packing On Pounds Over the Holidays Before you head out to an event where you know there’ll be temptations you want to resist, make yourself a healthy treat to bring along. Then you can discreetly eat it in place of all those destructive goodies staring you down.
Don’t Drink Away Your Health For many people, drinking over the holidays is just as big an issue as eating. Limit your intake of alcohol. Choose drinks that are gluten free (these days, it’s not hard to get gluten free beers, hard cider, vodka, tequila, and rum). And avoid sweetened drinks that are full of sugar. Say no to soft drinks, and take only a sip of eggnog (if you love it).
Wake With a Workout Working out in the morning does a number of good things. It ensures you get your exercise in before the day derails your best intentions. It kick starts your metabolism for hours to come. And it makes you less likely to choose unhealthy foods later. These things are important any time and even more important this time of year.
Don’t Show Up Hungry All these food-centered events make it especially critical to eat regular, healthy meals. Don’t skip meals and plan to have a big blowout at the party—talk about a setup for disaster! Instead, make sure you eat lots of salad and healthy fats on your own time as you usually would. Then arrive at the party with a stomach that’s ready for reason. Don’t go anywhere hungry!
Keep Watching Your Weight—Somewhat One of the tricks to keeping things in control over the holiday season is to find a balance between ignoring your weight and obsessing over it. For most people, the best approach is to hop on a scale just a couple times a week. That’ll help you keep weight concerns in mind, but not constantly on your mind.
Make Tasty Treats Without Too Much Tasting For some people, one of the great holiday joys is preparing decadent delights for friends and family. If that’s true for you, have at it, and have a great time! But as you’re cooking, limit the amount of tastes you take. Otherwise, you could end up feeling full—and fat—before you even leave your kitchen.
Let Leftovers Leave If you entertain, don’t keep all those tempting, decadent leftovers in your home after the guests leave. Instead, have Tupperware containers ready, and encourage your guests to take leftovers. (On the flip side, if you’re the guest, don’t take leftovers that you know you won’t be able to resist and will regret eating later.)
Know When to Go When you’ve finished eating a scrumptious meal, it’s time to get up from the table. Instead of sitting around talking until you suddenly find yourself eating more, go take a walk. And invite your fellow diners to join you. You can continue socializing while burning off some of what you consumed. You’ll all feel better.
Find Fullness Without Food During this season, it’s especially helpful to take time to meditate, do yoga, or practice other stress reduction techniques. When it comes to social events, this will make you a better guest and a better host. And when it comes to eating, you’ll find it’s much easier to resist all those treats if you’re centered and not resorting to stress eating or relying solely on food to make you feel full.
Engage Without Eating Recognize that not every holiday activity has to center around food. Look for other ways to celebrate and connect. Schedule activities that involve singing together, decorating, or other creative endeavors you can enjoy sharing.
Before You Take More, Take 20 Should I have seconds? That’s a question this season forces you to confront again and again. One voice in your head tells you you’ve had enough. But another says, “Mmmm…delicious…let’s keep going!” What do you do? A great strategy is to wait 20 minutes before deciding. That’s how long your brain needs to receive the message from your stomach that it’s full. Then you can at least make an informed decision rather than an impulsive one.
Remember that despite what advertisers have tried to make of this season, the point isn’t consumption. Behind all the pandemonium—and at the core of whatever holiday your background or beliefs lead you to observe—the purpose is to celebrate love.
I wish you the best, most love-filled holidays ever!
Keep thinking big and living bold!
-Dr. Kellyann
Blog
by Dr. Kellyann
on Nov 19 2014
Lower blood pressure, your risk for breast cancer and your risk for developing multiple sclerosis by exposing yourself to a bit of sunlight everyday. Because, when it comes to sun exposure, too little is as bad as too much.
The next time it's warm outside, I plan to slip into a sundress, grab a novel, and sit out on the deck with my feet up and a glass of iced tea in my hand. And if anyone asks me what I'm doing, I'll say: "I'm watching my weight."
Want to know the best part? I'll be telling the truth!
That's because a new study suggests that getting a daily dose of sunlight helps prevent the "pound creep" we're all prone to. And that's not all: It could help protect against diabetes, too.
In the study, scientists overfed mice and then exposed them to ultraviolet light to mimic sunlight. The sunbathing mice ate less, and they also had lower blood glucose levels and fewer signs of insulin resistance (which is an early step on the road to diabetes).
Now, you might guess that vitamin D, the "sunshine vitamin," was responsible for these benefits. However, that's not the case. Instead, another chemical -- nitric oxide, which is released by the skin when you're exposed to sunlight -- turned out to be the hero. When the scientists rubbed a cream containing nitric oxide on the mice, it had the same effect as the UV light.
Of course, scientists still need to make sure that when it comes to sunlight and weight, what's true for mice is also true for people. But this study offers yet another clue that we need to have sunshine in our lives -- and that slathering ourselves and our kids with sunscreen every time we go outdoors could be a big health mistake.
It's true that too much sun ups your risk for skin cancer and gives you wrinkles, so I'm not recommending that you "sun bake." (I've seen the results of that, and it's not pretty.) For long stays in the sun, you still need to break out the sunscreen, sunglasses, and a big floppy hat.
But when it comes to sun exposure, too little is as bad as too much. In fact, this week's new study is just one in a long string of findings about the benefits of sunshine. Here are some of them:
It can help lower your blood pressure.
It can help lower your risk of breast cancer.
It may help reduce your risk of developing multiple sclerosis.
It can help boost your mood.
All of this makes perfect sense when you think about it. Our bodies evolved to love the sunshine, not to hide from it. So it's only natural that we need a little dose of this natural medicine every day.
My advice? If you've been avoiding the sun, start exposing your skin gradually. Once you build up your tolerance, aim for at least 10 or 15 minutes of sun time every day if you're fair-skinned. (Just make sure you stop well before you start turning pink.) Shoot for 20 minutes if you have medium-toned skin, and half an hour if you have a deep skin tone.
So slip into your shorts or your sundress -- or, if it's freezing outside, at least show Mister Sunshine your face for a few minutes every day -- because a little sun worship is a very good thing.
Keep thinking big and living bold!
-Dr. Kellyann
**Article from HuffPost
Blog
Want to Lose Weight? Kick These 'Friends' Out of Bed
by Dr. Kellyann
on Oct 21 2014
Phones and tablets are our best buddies these days – but at nighttime, they need to sleep alone. Here’s why.
Ah, bedtime. Time to slip on our jammies, curl up with a good book, send a few last texts to our friends, and then turn out the lights. And what's the last thing most of us do? We plug our electronic devices into their chargers on the nightstand so we can grab them first thing in the morning.
That's exactly what I used to do. But now, I make my phone and my tablet sleep in another room.
No, we didn't break up. I still love them dearly, and we'll always be together. (Well, at least until the next models come out.) But I recently found out that in the sack, our relationship just wasn't healthy.
Why? Because they messed with my hormones. And they did this in ways that could make me gain weight, cause me to lose sleep, or even put me at higher risk for diabetes.
I know it sounds crazy, but it's true.
Here's the story. The light emitted by your phone or tablet alters your levels of melatonin, your "sleep" hormone. Normally, this hormone rises at night and drops during the day. But when you expose yourself to certain colors of light at night -- including the blue light emitted by screens and by devices you're charging -- you mess with this cycle.
This is a very bad thing, because melatonin plays a crucial role in everything from how long you sleep to how hungry you are. In fact, new
Pretty girl lying on her stomach in bed using a smart tablet
How serious is this problem? An earlier study found that mice exposed to even dim light at night gained 50 percent more weight than mice kept in total darkness. The light-exposed mice also started showing signs of glucose intolerance, the first step on the path to diabetes.
So... what's the solution? Here's what I recommend.
As much as you can, do your electronic reading, texting, and work during daylight hours -- the time when your melatonin is supposed to be low. (Also turn off the TV as early as possible.)
Charge your tablet and phone in a separate room. Yeah, it's a pain to have to jump out of bed and grab your phone if it rings at 2 a.m. (I've cussed more than once when I stubbed a toe making that mad dash.) But if it keeps you healthier and thinner, it's worth it.
Banish other lights as well. If there's a streetlight outside your window, get blackout curtains. And if light from other rooms in the house sneaks in under your door, put a towel there to block it.
If you need to use a nightlight, put a red bulb in it. Red light doesn't mess with your melatonin levels.
If you have to be around electronic devices at night, or there are other lights you can't block, try taking supplemental melatonin. Just be sure to buy a high-quality brand.
I know that if you're used to having your phone and tablet right at hand at night, parting with them -- even for a few hours -- is hard. We've all experienced electronic "separation anxiety."
But trust me: When you turn off your devices early in the evening, and exile them from your bedroom at night, you'll sleep better. Better yet, you could stay thinner and healthier. And don't worry: They'll still love you in the morning.
Keep thinking big and living bold!
-Dr. Kellyann
**Article from HuffPost
Blog
Can Technology Help You Lose Weight & Stay Fit?
by Dr. Kellyann
on Oct 09 2014
These days, there are hundreds of apps that can help you stay healthy and take control of your weight. Here are some of my faves.
We all know the downside of technology when it comes to health. Spending every day sitting in front of a screen can make backs ache, waistlines expand, and attention spans shrink. So most of us need to limit our consumption of technology just like we have to watch our food intake.
But there’s also an emerging positive link between technology and health. Hundreds of smartphone apps and numerous gadgets exist—with more appearing all the time—to help you take control of your health and your weight. In fact, it’s never been easier to develop healthy habits and stick to them.
With so many health apps to choose from, it would be impossible to run through them all and choose one or two winners. Instead, I want to mention a few popular ones and encourage you to explore what’s right for you.
My Meal Mate
With this free app you choose a weight-loss target and then monitor what you eat and how much you exercise. Every week, you’ll get a text that lets you know how you’re doing in terms of reaching your goal. A study of this app by researchers at the University of Leeds found that over a six-month period, overweight participants who used My Meal Mate lost three times as much weight as those who monitored their progress on paper. Because this app was developed in England, many of the brands in the database are specific to the United Kingdom.
My Fitness Pal
This free app is similar to My Meal Mate and is one of the most popular weight loss apps in the U.S. It makes it very easy to track your daily exercise and caloric intake. It has about 1 million food items in its database, and at a glance you can see how many grams of carbs, protein, and fat each one contains. You can also easily add new items of your own.
Lose It
This app works a lot like My Fitness Pal. Lose It has been a popular weight loss app for a while and many find it quite helpful. However, it costs money while My Fitness Pal and My Meal Mate are free.
Fooducate
This app isn’t focused on fitness or weight loss, but what it does is important. Fooducate can make you a better shopper by allowing you to enter barcodes of food items at the store and then receive a nutrition grade. When possible, it will give you suggestions for healthier alternatives. This can be an awesome tool for helping kids learn to make smarter food choices.
Fitness Builder
This app costs money, but it offers two great things when it comes to fitness. First, it gives you access to instructions—text, images, videos, and even a live trainer—for an amazing array of workouts. Second, it makes it phenomenally easy to track your workouts and chart your progress. Many people find this app incredibly motivating.
Fitbit
Okay, this isn’t an app at all. It’s actually a small gizmo you clip to your clothes that monitors how many steps you take daily. If you set a target number of steps and then use the Fitbit to let you know how you’re measuring up, you’ll probably find yourself stepping away from the cubicle more regularly. And your body will thank you. You can sync the Fitbit with your smartphone or computer to track your progress.
It’s All About Motivation
This is just a tiny sampling of what’s out there when it comes to health-related apps and gadgets. The point is that technology can become a motivating factor in your quest for optimum health.
With so much that’s free or inexpensive, you can try things out until you find what works best for you. And before you know it, you’ll be moving more, eating better, and making smarter choices.
Keep thinking big and living bold!
-Dr. Kellyann
Blog
Breaking News: Trim Your Waist to Save Your Life
by Dr. Kellyann
on Sep 25 2014
It’s fun to fit into sexy jeans or a little black dress. But here’s the biggest reason to slim your waistline: It can help you live longer.
Admit it, ladies. We all want to whittle our waists so we can totally rock a little black dress. We want the other women in yoga class to hate us for flaunting sexy abs. And we want to slide into our jeans instead of lying on the floor gasping for breath as we battle that zipper. (Yeah, I’ve been there.)
But now there’s an even more important reason for you to make a slim waist a top priority: It can save your life.
This week, a shocking finding by British researchers made headlines around the world. The researchers studied nearly 93,000 women, using a simple metric: skirt size. Here’s what they found.
Women who gain a skirt size every decade between their 20s and 60s have a 33% greater risk of developing breast cancer after menopause.
Women who gain two skirt sizes every ten years have a 77% greater risk.
And breast cancer isn’t the only disease linked to a thickening waist. It also puts you at higher risk for pancreatic, ovarian, and endometrial cancer.
Scary? Yes. But don’t be scared. Instead, take action. If you’re fighting the battle against belly fat right now, here’s a simple strategy for victory:
Cut sugar, flour, and grains out of your life. And that includes so-called “healthy” grains. These foods make your insulin levels skyrocket, and insulin promotes fat—especially belly fat.
Ditch your low-fat diet and instead eat a smart-fat diet rich in foods like avocados, salmon, pastured beef, and coconut oil. Studies show, over and over again, that people lose more weight on a low-carb diet than on a low-fat diet.
Center your diet around high-quality proteins and nutrient-dense veggies. These foods encourage your body to form lean muscle mass and burn off fat.
Do strength training. Unlike cardio, strength training can sculpt your stomach muscles and turn ”jelly” into lean muscle.
An optimal vitamin D level is critically important in minimizing your cancer risk; a study of post-menopausal women showed that maintaining vitamin D serum levels of 40ng/ml cut overall cancer risk by 77 percent.
Just by following these simple steps, hundreds of my female patients are transforming their bodies. Within weeks, they lose inches off their bellies. Within months, many go from “apple” to “hourglass” figures.
So if you’re on the verge of surrendering to a bigger skirt size, just say no. Better yet, say, “Hell, no.” Instead, commit to following my belly-fat-blasting battle plan for two months. I’m betting you’ll lose a skirt size instead of gaining one.
So what have you got to lose? A skirt size. What have you got to gain? A longer life.
Oh, yeah. And you can totally rock that little black dress.
Keep thinking big and living bold!
-Dr.Kellyann
Blog
Intermittent Fasting Get Lean & Healthy Without Dieting
by Dr. Kellyann
on Aug 13 2014
You may know by now that my last book, Fast Diets For Dummies, is about fasting. I wrote it because I don't like to feel bloated or fat, I don't like to feel old, I don't like to use the spare drawers in my mind thinking about my weight. I don’t like to get sick. Moreover, sometimes there isn’t a damn thing around to eat, so I’m staring down the barrel of a bag of Sun Chips or nothing (like last Spring when I was flying out of LAX). Instead of telling myself “OMG there is nothing to eat … I’m going to die! I have discovered that going without food once in a while is not going to kill me. In fact, it makes me feel — and look — better!
I was a body builder and a fitness guru in my twenties. While in school, I was “Ms. St. Louis” for a body building show I won. I followed the Arnold Classic every year, and even followed a bodybuilding diet regimen from which my trainers and I did not deviate. This meant every two hours was feeding time, and it was the golden rule of bodybuilding that you never, ever miss a meal. I had the alarm on my sports watch go off every two hours and stuffed that boiled chicken down my throat.
Well, I’ve come a long way, baby! I now know the science and have lived the results of fasting. When I started traveling a lot, I knew I needed to find a system that kept me from going off the rails all the time. For me, that strategy was Intermittent Fasting.
Here’s the deal:
Intermittent Fasting: Get Lean and Healthy Without Dieting
For years, I’ve worked with patients in a constant struggle with food. Often, they feel like they’ve tried everything.
So many diets … so much hype … and SO MUCH frustration.
But what if I told you there’s a solution that’s been around since the days of Hippocrates and that might solve your diet battles once and for all?
It’s a simple approach to eating that’s scientifically proven to help stabilize weight, promote healing and increase longevity.
I’m talking about intermittent fasting — a strategy that’s been used as a cure-all for centuries.
But even though it’s old, there’s growing excitement about it.
What Exactly is Intermittent Fasting?
Intermittent fasting simply means that for one or two days a week, you take a break from eating (in other words, giving yourself a full 24- to 32-hour fast). The rest of the time, you just follow basic eating guidelines that you already know: consuming lots of healthy fats, lean proteins, veggies and some fruit, and being conscious of processed food intake, and so on.
Intermittent fasting isn’t a diet in the traditional sense — it’s a lifestyle change. Many have found it the ideal antidote to yo-yo dieting and compulsive eating habits.
Making Intermittent Fasting Work for You
If you’ve never tried fasting before, jumping into a full 24-hour fast can be difficult. So you might want to start with a shorter period of time, such as 12 hours.
Also, you’ll need to embrace feelings of hunger. When they come, recognize that your mind is telling your stomach it needs food only because that’s what it’s used to. But foregoing food for a short time is actually good for you. Your body may complain in the moment, but ultimately it will thank you.
Of course, any discomfort can tempt you to give up and seek a different approach. So I suggest you make a commitment to yourself to try weekly fasting for one full month before deciding whether it works for you.
Tips for Making Intermittent Fasting Easier
Sometimes, making intermittent fasting work comes down to scheduling. Here are a few suggestions:
If you plan to fast on a particular day when you also have committed to a social event, simply postpone your fast until the following day.
You don’t need to go to bed hungry! When you sleep, you naturally fast. So try fasting from dinner to dinner. (For example, if you finish dinner at 7 p.m., you could begin your fast at 7 p.m. and break it at 7 p.m. the following day.)
You should probably avoid breakfast-to-breakfast fasting. This schedule forces you to go to bed hungry, which is never fun. Further, you may get so hungry by the end of the day that you’re tempted to break your fast early (and to do it impulsively with poor choices, such as sugary treats or fast food).
Flexibility is the key to success. When you start, you may prefer lunch-to-lunch fasting. But over time you might find that your schedule changes and you need to switch things up. Go with it! This isn’t about building your life around fasting; it’s about building fasting into your life.
What You Should Consume During a Fast
You don’t eat anything while fasting. But it’s critical that you drink at least eight glasses of water. This will help you feel fuller and ensure you stay hydrated.
In addition, you can drink these non-caloric beverages:
Black coffee
Black tea
Green tea
Herbal teas
Sparkling water
Although these beverages are okay during a fast, you should keep caffeine consumption to a minimum. I recommend no more than two cups of coffee per day. And no milk, cream, sugar or sugar-free sweeteners!
You may take vitamins and supplements while fasting. But taking them on an empty stomach makes some people feel nauseated. If that happens to you, you might want to take vitamins only on non-fasting days.
What to Eat When You Come Off Your Fast
When you break your fast, you should eat the kind of nutritious foods you would have ideally eaten if you hadn’t fasted. Plan ahead for this. Have healthy, easy-to-eat foods ready for the end of your fast. Do not try to shop while you’re fasting!
Good foods to have ready for post-fast snacking include:
All-natural jerky (beef, bison, ostrich, and so on)
Fresh crudités, such as sliced carrots, celery, cucumber and broccoli or cauliflower florets
Hard-boiled eggs
Raw unsalted nuts, such as Brazil nuts, cashews, macadamia nuts and walnuts
Knowing When Not to Fast
Intermittent fasting isn’t appropriate for everyone. You shouldn’t try intermittent fasting if you’re:
Pregnant or trying to become pregnant
Immunosuppressed
Diabetic
Under 18
If you have any health challenges or take prescribed medications, be sure to consult with your physician before giving intermittent fasting a try.
Reaping the Rewards
If you haven’t fasted before, intermittent fasting can feel like a big challenge. It’s not uncommon for people to experience headaches at first as well as a variety of emotions.
But it gets better.
And as many studies have shown, so will your percentage of body fat, energy levels, brain function and ability to ward off illness. Think about it, everything needs a rest now and then, including your digestive system. Intermittent fasting is just the ticket! It triggers a nearly miraculous cleansing process throughout the entire body. It not only permits organs and glands a much-needed rest, particularly the digestive system, but it also allows for the body’s natural home-cleaning mechanisms (including white blood cells, enzymes, and so on) to course through your body and take out the trash. That trash, includes anything from damaged cells, metabolic waste, toxins, pollutants, unwelcome bacteria or microbes. Oh, and by the way? Muscle tissue also enters into a restoration process, as old, damaged tissue is recycled when you enter into a fast.
Try it, you’ve got nothing to lose, but a lot to gain! Let me know how it goes.
Keep thinking big and living bold!
-Dr. Kellyann
Blog
Is a Ketogenic Diet Right For You?
by Dr. Kellyann
on Aug 03 2014
It’s my job to be savvy on the latest diet crazes and the latest nutritional research that hits the pike. It’s a lot to juggle, but it’s what you keep me around for, right? I love what I do, and it’s always my pleasure to bring you the freshest information around.
Every once in a while, a diet program captures my attention more than the others that hit the news waves. And that’s the case with the ketogenic diet plan.
The idea was first tossed on my lap when the gloriously energetic and wonderful human being Jimmy Moore had me on his top ranked iTunes health podcast “The Livin’ La Vida Low-Carb Show.” We had a chat about nutritional ketogenics and about Jimmy’s new book called Keto Clarity. He opened my eyes and ears with one word: Results. When I researched that these results were accompanied by great health and kept you looking spectacular, I was listening.
A ketogenic diet is designed to boost your body’s ability to burn fat through nutritional ketosis. You’ll eat more fat, moderate amounts of protein and lower amounts of carbohydrates.
One of the advantages of nutritional ketosis: Reduced hunger. By eating more fat, you will stabilize your blood sugar and cut your cravings.
Numerous studies have been conducted to highlight the benefits, including:
Researchers studied obese individuals who followed a ketogenic diet for a longer period of time than before. They found that patients lost significant amounts of weight while improving their cholesterol levels. (Source)
Researchers evaluated low calorie diets versus low carb ketogenic diets for people with diabetes. They found that patients improved in terms of their blood sugarwhile losing weight. (Source)
Researchers compared low fat diets to low carb diets. They discovered that the benefits of very low carb diets (ketogenic) were much greater. (Source)
Here are some common questions on Nutritional Ketosis that I get asked in practice:
What happens to our body during the ketogenic diet?
A ketogenic diet is a way for us to get our bodies into what’s called a “state of ketosis”. Since this diet plan is restricting the amount of carbohydrates entering the body, the liver begins to produce ketones which supercharge your body to utilize fat.
When in this state, ketone levels in our blood begin to rise, and blood acidity can increase rapidly (which can have a serious effect on your liver, kidneys, and urine).
Doc, that sounds horrible! Why would anyone in their right mind implement this sort of weight loss diet?
Well, fear not. When implemented responsibly (and correctly) the ketogenic diet can actually treat a wide variety of health conditions!
On a keto diet, a person typically caps their carbohydrate intake at around 50-60g per day. These carbs should come from healthy foods like vegetables. Refined carbohydrates (such as cereals, bagels, pasta, etc) should be avoided.
What will I be eating?
A ketogenic diet menu includes healthy fats (coconut oil fats and oils, avocado, etc) and protein (chicken, turkey) should make up for the bulk of your food consumption. A well-known rule to follow is what’s called “60/35/5” which equates to the following.
– 60 – 70% of your calories come from healthy fat– 25 – 35% of your calories come from protein– 5 – 10% comes from carbs
Anything I have to watch out for when eating this way?
Don’t go overboard on the protein! This could potentially prevent your body from entering a ketosis state, which means all of your work will be for nothing.
But, I like eating Paleo! Can I combine the two? Paleo plus Keto?
The benefits of a Paleo low carb diet range from improved energy to clearer skin. But what if you’re trying to lose weight and have reached a plateau, or are only losing ¼ of a pound or less each week and want to speed up your weight loss safely?
To supercharge Paleo plus Nutritional Keto, try this:
Keep your total carbohydrates between 10 to 50 grams daily, such as leafy green vegetables, mushrooms and asparagus
Maintain your diet high in fats by eating Paleo friendly fats, such as avocado, nuts and coconut oil.
No high protein, but smart healthy amounts from protein sources, such as beef, chicken and fish, equal to .7 to .9 grams of protein per pound of body weight.
You have got me interested Doc… How do I learn more?
Get Jimmy’s book and check out his show!
Keep thinking big and living bold!
-Dr. Kellyann
Blog
by Dr. Kellyann
on Aug 02 2014
You head to the grocery store and scrutinize the dairy section. Two percent milk, fat-free milk, whole milk: So many choices, so little time. So since you're trying to lose weight, you feel virtuous as you opt for the fat-free version, right? Wrong.
The most recent studies show that full-fat foods such as butter, coconut fats and oils, and avocados satisfy your hunger. As a result, you eat less food naturally and lose weight without those killer cravings.
Moreover, vitamins A and D are fat-soluble. That means your body needs fat to absorb those nutrients. By choosing fat-free versions, rather than full-fat, you're depriving yourself of important vitamins.
In addition, many of those reduced fat products such as fat-free cheese contain sugar, cornstarch and similar substitutes linked to conditions ranging from diabetes to metabolic syndrome. So does this mean that you rush out and fill your refrigerator full of full-fat yogurt, cheddar cheese, cream cheese and milk? Not exactly.
Follow these guidelines for health and weight loss success:
If you buy dairy products, (which I cannot touch, however I have patients who can tolerate small amounts) choose full-fat rather than fat-free or skim. This will guarantee you get the nutrients and that it will be non-processed. This is an important tip for kids as well.
Look for grass-fed options, such as grass-fed butter.
Choose foods without added ingredients, such as plain whole milk Greek yogurt rather than the sugary fruit variety.
If milk is on the menu: a note about organic: Washington State University researcher Dr. Charles Benbrook conducted a study of approximately 400 samples of organic and conventional milk. During the 18 months of his study, he discovered that:
Organic milk contains higher levels of omega-3 fatty acids than other types.
Whole milk is higher in omega-3s than fat-free or low-fat milk.
What about heart disease and cancer? The most recent studies show no link between saturated fat and heart disease or high cholesterol. In fact, the research points to sugar and carbohydrates such as bread and pasta as the culprits for conditions ranging from high cholesterol to diabetes to colon cancer.
A low carb diet, in contrast, with full-fat dairy, meat, poultry, fish, avocado, nuts, olive oil and vegetables, reduces your risk of certain types of cancer and diabetes while accelerating weight loss.
Nutritional tip: Full-fats are unprocessed fats, which will always serve you better. There’s just too much research now showing us that full-fats do not cause heart disease. It's the poor quality oils, refined carbohydrates and processed foods that get you in trouble. So, when you think fats, think skinny. Think healthy. Think energy. That's what you’ll find with full-fats.
Keep thinking big and living bold!
-Dr. Kellyann
Blog
Paleo Almond Milk (Living Authentically)
by Dr. Kellyann
on Jul 27 2014
A BIG hug to the hundreds who responded to my question: What do you want to know? What can I do to help you live a better life? It has taken me two weeks to sort through all the emails and I’m very thankful that so many of you took the time to answer. I will always do my best to offer you the most authentic, fresh and useful information.
As I read through your mail, my heart was filled with gratitude — I’m thankful that you trust my advice. I take this trust seriously.
I stand behind my products, services and values 110 percent, and if I find that anyone in my circle (personal or business) does not share my values, my doorman goes up, the window closes and I’m outta there. I recently had to close the door on a relationship for this very reason – incongruent value systems. It was painful (and still is). However, I find that letting people into my life with incompatible values is frustrating and tiresome. It’s a true battery drainer. Being who I am and standing firm on my values is not something I can compromise if I want to live an authentic life. And I do!
It’s no different than when someone asks me about food. It’s my job to tell them what they need to hear, not what they want to hear. And that’s not easy. People have a lot of emotional anchoring when it comes to food. It involves changing subconscious messages and self-talk people have had for years.
When patients start my 30-Day Reset, they ask me, can I have this or that? One of the more popular questions is, can I have almond milk? Eck … well, coconut milk is a way better choice for many reasons (better fat, lower in Omega-6 pro-inflammatory fat and more overall health benefits). However, if you must, I suggest you make your own like I have done here. This way, you’re not compromising as much as if you were to purchase the milk in a store. This will ensure you are avoiding processed ingredients, and it taste fantastic! Check out my Paleo plain, chocolate, strawberry or mango almond milk. Kids love it, too.
Keep thinking big and living bold!
-Dr. Kellyann
Blog
Ridiculously Healthy Paleo Orange Sherbet Gelatin
by Dr. Kellyann
on Jul 05 2014
I hope you are having an awesome Fourth of July weekend!
As I take my kids here and there over the summer, I'm reminded just how annoying those roving ice cream trucks are. Even their music has a " crazy town" bent to it!
The ice cream truck, though, is actually quite the marketing concept. Think about it. Fill a truck with sugar, find kids and play music until Mom caves. Ice cream, money … score!
(Any entrepreneurs reading? Could someone please create a better sound track for these trucks? How about some Cold Play … seems appropriate for ice cream. And, as they’re marketed for kids, how about keeping it fair … could there be a mobile-margarita-magnet for moms? At 4 p.m., the truck goes wherever moms hang out. Makes sense, right?)
But now think back to when you were a kid mesmerized by the notion that it would be cruising down your street any minute. It seemed to be surrounded by pixie dust and rainbows!
One of my favorite snags? The orange Creamsicle. I would dance around in the hot sun with my friends — making sure not to let a drop fall. I was pretty sure the reason why summer was created was to eat those orange Creamsicles!
Following a recent morning of seeing patients, I decided to work on my blog outside, where the sun was simply irresistible. After just getting set up, what did I hear in the distance? Yep … that strange, demented music and bells coming from a roving ice cream truck! And right around dinner time. Fantastic.
Instead of being annoyed, though, a warm, happy feeling came over me. I was a kid again, chillin’ with my neighborhood pals and acting all Nancy Drew … without a care in the world.
I thought, wouldn’t it be cool to capture that great summertime taste, but without all the sugar, dyes and crap?
Soon after, I got down to business. Eventually, I not only captured the taste, but made it ridiculously healthy.
You read some of what gelatin can do for you in my last post.
Enjoy all of those benefits in this summer breeze of a dessert — my Orange Sherbet Gelatin.
Keep thinking big and living bold!
-Dr. Kellyann
Blog
Sweet Black Cherry Gelatin (Being Blunt About Gut Health)
by Dr. Kellyann
on Jun 27 2014
Gelatin heals the gut wall immensely. It also improves digestion since it naturally binds to water and helps food move more easily.
It supports skin, hair and nail growth.
It’s healthy for your joints.
It can help decrease cellulite.
It’s a fantastic source of dietary collagen. (Side note: Collagen is too large to be absorbed by the skin, so those skin creams are a close second to what gelatin can do to re-boost collagen in the skin.)
Cheers to Frank — this Sweet Black Cherry Gelatin recipe is for you! Gelatin up, Frank! The world needs your magical personality and genius touch. Love ya!
By the way, did you see my Facebook post with one of my favorite quotes? Check it out here.
Keep thinking big and living bold!
-Dr. Kellyann
