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The Swiss Secret to Optimal Health and Beauty
by Dr. Kellyann
on May 30 2014
A radio host shared with me recently that I have a unique approach to healing and nutrition. He wanted to know where this came from. So I told him about my “Swiss experience” and how it has changed my life and made a difference in the way I see patients and the world. I am one of a handful of doctors in the U.S. trained and certified in Biological Medicine by one of the world’s leading experts and physicians, Dr Thomas Rau, of the Paracelsus Clinic in Switzerland.
I studied under his tutelage for about two years. People come from all over the world to this clinic to find out about the Swiss secret to optimal health. Its methods arise from the distinct medical traditions of Switzerland and Southern Germany, which, in the 500 years since the experiments of the original Paracelsus, have evolved into a more holistic and natural science of health.
Biological Medicine focuses on the body as a whole, instead of just treating symptoms, to determine the true reasons why people are ill and provide an overall wellness solution. This experience has changed my life. I have seen the body heal in unbelievable ways. I have seen people go from the depths of hopelessness to leading fulfilling lives. I have seen how things I never thought affected our health absolutely do. I have seen patients who simply did not want to get well, but chose to die. I have learned the will to live can go both ways — you can will yourself to die the same way you can will yourself to live.
When I completed my program there, I left with several takeaways. Among them, one was piercing: “Paradigm is everything.” Let me explain.
Here’s what I discovered from my Swiss experience and how it can help you:
I remember the first time I visited Switzerland. I couldn’t believe how clean the air felt as it bathed my body. My lungs felt like they were expanding more with every breath of the country’s ultra-pristine air. I didn’t have a long flight, since I was living in London at the time, but I remember feeling a jolt of energy when I landed, like the “plane icky-ness” was exhaled out of my body in a breath or two. I’d felt this sensation one other time.
It was in North Dakota the day after a blizzard. North Dakota is without bright lights or big cities, so the air is pretty clean, but the post-blizzard air had a sensational clean-crispness about it. There was something extraordinarily different about the air in Switzerland, though, compared to any of my experiences, as if it had been filtered in some way. Maybe it’s the Swiss Alps that run across the country, or all of the beautiful lakes, or maybe it’s the climate, which never seems to be too hot, too cold, or too humid. Whatever it is, there’s certainly magic in the air.
This got me curious. I began observing and interviewing the people around Zurich. I asked questions in shops, eateries, local markets, and health food stores. I would sit at a café and journal at the end of my day while overlooking the most incredible mountainous views. I noticed five facts immediately:
The Swiss have stunning skin.
The Swiss have insanely bright clear eyes.
The Swiss are not overweight.
The Swiss did not start telling me about their laundry list of doctors or illnesses, even when I provoked, and as I “instigated,” they just smiled. They didn’t get annoyed, which was interesting to me.
The Swiss did not (and I have rarely seen this) look or sound stressed-out whatsoever.
I wanted in on this. The fresh air was definitely a catalyst of these physical “tells,” but that Nancy Drew affliction I have (if you have seen me speak anywhere, you know what I’m talking about) led me to believe there was more to the story. I discovered that the Swiss have a very different thought process when it comes to modern medicine. We can all learn something from this. In fact, I believe this is the biggest health secret… that shouldn’t be a secret!
When it comes to looking and feeling good, there’s more than meets the eye.
When it comes to humans, what you see is not what you get. Humans may look like walking skeletons that can talk, but we are much more. Those who are brimming with health (such as the Swiss) innately understand this important concept: We are not just physical bodies, but also energetic ones. This is critical to understand. You must start looking at your body in terms of atoms and molecules… not just skin and bones.
Think of your body as an enormous ball of energy — so vast it could light up an entire city. Whatever you do in life that fuels the energy you have within makes you healthy and gorgeous. Hair shines, eyes glimmer, skin glows, weight shifts. You have vitality. This is the true gauge of health. Have you ever known someone who makes you think, “Hmm, they have great energy”?
The source of this energy is their inner vitality. When you start thinking about that, paying attention to it, you will notice you do make different choices. In Switzerland, for instance, I found it fascinating that most everyone has a homeopathic doctor. They go to emergent care doctors when needed, of course. But they do what they can to heal themselves in the least invasive way possible, because they understand this energy cycle.
They don’t want to disrupt the natural energy flowing through their bodies, so they aren’t quick to just dump anything in. Here’s a snapshot of two different thought processes. Of course I had to name them after two of my fave movies. Ask yourself, where do you fall?
Terminator View:
We are made like a “Terminator,” a biological entity of skin and parts that eventually wear out. The body’s consciousness stems solely from the electrical reactions in the brain. Illness just happens to a person because of bad genes or unfortunate exposure to viruses or bacteria, and drugs and surgery are how we return the body to balance.
Matrix View:
Our body has an energy matrix. We are electrical beings, not just structural ones. We think atoms and molecules, not just skin and bones. We know our body has an innate consciousness that helps direct us. We believe that genes express themselves according to our lifestyle. The way we eat, live, and move has an enormous impact on our health.
We know that being unhealthy can be a result of constant dysfunctional energy patterns played out in our lives. Most importantly, we understand that we are in control. Health is a byproduct of choices. It really comes down to building a better body, cell by cell. Everything rises and falls on the health of your cells. By using practices that I learned from my Swiss doctors—like cleansing and detoxifying your body, regulating pH balance through diet, and eating to strengthen your immune system and maintain optimal health and energy—you will get what you want.
Whether it’s to look better, feel better, heal better, get glowing skin, or have a youthful body and mind for years to come, you can obtain it. Think of your body like any other ecosystem. It really is self-healing and self-regulating. When you dump anything into your body that doesn’t belong, there is a ripple. There is an effect. Only provide your body what it needs, because otherwise natural production will go down. When you give your body anything it doesn't need, the consequences can be disastrous.
Address stressors, deficiencies, and toxicities beyond food as well. Supply your body with the right resources and remove interferences, such as bad food and negative relationships and thoughts that don’t serve you. When you start changing your paradigm and looking at your body as an ecosystem, you will lean into a stronger, healthier, and younger body and mind. Or maybe, just maybe, since the Swiss people consume the most chocolate per capita, it's just the chocolate that's got everybody glowing ... wink!
Keep thinking big and living bold!
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Paleo Bread: Low-Carb Bread Alternatives
by Dr. Kellyann
on May 07 2014
I was asked to give my low-carb diet insights and tips, as well as bread recommendations on The Dr. Oz Show.
Let’s be clear on this — in my world, bread is not a matter of course. In fact, whenever I eat just about any type of bread, I become possessed, as if I need a “bread exorcism” to release the evil within.
I’m betting many of you feel the same way. Do you get tired and lethargic after eating bread? Do you regret the pretty hefty coin you spend on new jeans that are supposed to suck you in and lift you up — and prevent muffin top — because they’re not doing their job?
For me, a primal diet that consists of meats, fish, eggs, proteins, veggies, some fruits and healthy fats works best. In fact, if I eat these foods 80 percent of the time, then I get 100 percent of the results I’m looking for — to look great, possess rocket-fire energy, and be illness-, ache- and pain-free. Not much to ask for, right?
My “bread” usually comes in the form of lettuce, i.e. lettuce wraps! But here’s the message: That works for me. And this is not about me. It’s about everybody else — those whom I’ve helped when traveling around the country, am a guest on a news segment, hold workshops, you name it. It’s about the audiences with whom I’ve been blessed to share nutritional insights, whether on television, radio, through email, book signings, etc. My job is to take people from wherever they are and help them in the best way I can.
My hope is to set the best authentic example I can — to offer every bit of knowledge I have and to never stop giving with my whole heart.
So let’s get Italian for a moment and talk bread:
What should I consider before eating bread?
There are great substitutes for breads
Any breads should be eaten as an exception, not a rule (should not make up a large — or even moderate — part of your diet)
Before you ingest bread, make sure your intestinal tract is healthy or you could be asking for trouble. (Incidentally, if yours isn’t healthy, consider my 30-Day Reset Program, which puts real foods first and is a great option to get your system as clean as can be!)
Those with certain conditions and autoimmune diseases (crohns, colitis, IBS, blood-sugar challenges, etc.) may be better off saying no all together
Grain-free breads are always the best, you can even make it on your own.
The better breads (if they are not filled with additives) often fall on the lower end of the carbohydrate spectrum, and the best way to get results is to eat a diet that’s naturally lower in carbs. This is always the holy grail of weight loss — eating less, without trying to eat less.
Why is cutting back on carbs vital for weight loss?
Low carb diets aren’t as restrictive as other diets
Studies reveal that cutting down the carbs generates more weight loss and improves health much more than calorie-restricted, low-fat diets do. And let’s face it, those low-fat diets make people miserable. To acquire long-term weight loss, a lower-carb program that doesn’t require a lot of changes in your diet is beneficial. Eating foods you love that are naturally lower in carbs and higher in proteins and healthy fats gets the best results (like a primal diet).
Low carb diets reduce insulin levels
Low carb diets greatly reduce insulin levels in the blood, which is a good thing! The hormones’ job is to store fat. A low-carb diet reduces hormone levels. Less hormones means less fat storage. Remember, insulin lays down fat. The more we regulate this hormone, the less body fat we will have.
Low carb diets banish belly fat
Another huge benefit for dieters who follow a low-carb plan is that they lose belly fat, which dieters find can be very stubborn! Eating approved, unprocessed carbs can make a big contribution in helping to create a flat stomach.
Low carb diets can be easy!
Who likes to track points and calories? Not many. You don’t need to track anything once you get the swing of the low-carb plan. Basically, you’ll be eating protein, healthy fats and veggies at every meal. Throw in some nuts, seeds and full-fat dairy products for good measure, and you’re good to go. Choose unprocessed carbs when you want something more, such as low-carb breads (see below). It doesn’t get much simpler than that!
How many carbs should I be eating to lose weight?
About 50 to 75 carb grams per day for effortless weight loss. This number totally depends on your needs. This is where personal play comes in, depending on your goals, your lifestyle and how you feel.
Consume plenty of vegetables.
Consume some fruit (my favorite is berries).
When you need more, include smart carbohydrates (such as dense carbohydrates like sweet potatoes, squash, pumpkins, plantains, jicama, etc.)
Every once in a while, when you feel like you need more (or something heartier) and bread comes to mind, here are some choices to consider:
What are the best low carb bread alternatives?
Coconut flour bread
This is my number one low carb bread alternative because it’s clean and grain free.
High in fiber and very low in carbs
Gluten free, so good for those who are allergic or sensitive to wheat/gluten
Great for making French toast; or toasted for that occasional sandwich or toasted and served with some almond butter.See my show recipe for French toast here.
Parmesan crisps
This is my number two low carb bread alternative choice because, well, there’s nothing in these things! (Who would have guessed just non-processed full-fat cheese could make a crunchy good treat?) If you choose to eat this, make sure you can tolerate dairy.
Fun to eat, as they’re crunchy and delicious
Super, SUPER easy to make
Made with unprocessed Parmesan cheese, which has some calcium and protein
Kids love these
Gluten free, so good for those who are allergic or sensitive to wheat/glutenSee my show recipe for these topped with chicken salad here.
Flaxseed lavash
Eat this as a low carb alternative exception and not the rule. And eat this only if you have done a 30-day clean-up first, so your intestinal tract can handle the grains somewhat.
Very filling and tasty, makes you feel as if you’ve eaten something substantial
No added sugars
The flax features omega-3s, which help to reduce inflammation (less bloating, and, of course, great for your overall health)
Sprouted grain
Eat this as a low carb alternative exception and not the rule. And eat this only if you have done a 30-day clean-up first, so your intestinal tract can handle the grains somewhat
Contains sprouted grains (not flour), which makes this bread naturally lower in carbs, and it contains no added sugars
Easier to digest than regular commercial white and whole grain breads (sprouting grains breaks down the starches in the bread somewhat)
Reduces the blood-sugar response (compared to unsprouted grains), which means less body fat
How can I improve my tolerance for occasional bread?
Your gut is strong— like a battleship.
There’s relatively no inflammation in your body.
Your blood-sugar levels are stable.
When these three areas are under control, you can weather foods like bread with much more ease. This is why I always start people out with my 30-Day Reset program. It’s the ultimate cleanse and gives you squeaky-clean cells.
I hope I have helped you make some better choices today and you enjoyed the show!
Keep thinking Big and living BOLD!
Blog
Simple and Elegant Mother’s Day Brunch
by Dr. Kellyann
on May 04 2014
Preparing a Mother’s Day Brunch sure sounds like a good idea — execution is an entirely different story. Makes the $25 per head at your favorite restaurant sound like a bargain, right?
I love going out and enjoying a great meal. That’s probably my favorite pastime, in fact! Speaking of that, I just finished watching the entire Anthony Bourdain: Part’s Unknown series with great anticipation. Anthony explores the world and its indigenous foods. I daydreamed of exploring the world and different foods as I watched. Becoming intimate with the heritage, history and culture behind the food is one of the best parts about dining. You will never get a “nah” from me when it comes to exploring or venturing into new-tastes territory.
But sometimes, I crave the intimacy of a home cooked meal made for people I love and enjoyed with those people. They know that you shopped, cooked and will have to deal with unavoidable kitchen duty after the meal. This in and of itself is a true gift.
Here’s how you can make an intimate, fun and simple-yet-elegant meal doable. First, cook with high-quality fresh ingredients and great herbs and spice blends to bring out flavors. Beautiful berries and fresh flowers always help create a gorgeous (but simple!) presentation.
Simple, but flavorful — that’s my motto. Less is more, and you sure don’t have to make a lot of dishes — just create a few really awesome ones.
Here’s where the real gift comes into play. Your mom will likely experience the following:
She Becomes Instantly “Coolified”: She will be intrigued by the fact you are creating dairy-free, gluten-free foods. “Really, this is good for me – and won’t make me fat?” This always intrigues people — they instantly feel “coolified” because they feel like they are a part of some growing movement — a foodie!
She Feels Great: Mom will be totally stupefied by how much energy she feels after the meal and by the fact that she doesn’t feel like she swallowed a bowing ball after eating. Let’s face it… in most cases, when it comes to typical Mother’s Day brunches, you eat some eggy–cheesy, milky dish, lots of gluten and artificial this-and-that, and top it off with some sugary, high-carb, gluten-filled dessert. The results? You feel like someone drugged you as your belly manages to pop over your jeans. This WON’T happen with my simple, yet elegant, fare.
She Gains Instant Bragging Rights: Oh yeah. Mom gets to tell her friends about the ultra-cool meal you made her, and “oh, I can get you the recipe. You won’t believe how good this coffee cake is.”
Here, I present my super easy Mother’s Day brunch. Ham and Asparagus Frittata and Orange, Cranberry & Pecan Coffee Cake. Don’t forget the berries and blooms!
P.S. Hope my sons are reading this … Hey, guys, it’s not too late! And don’t forget next year…
Keep thinking big and living bold!
-Dr. Kellyann
Blog
Eating Sustainably — Fish Gone Wild
by Dr. Kellyann
on Apr 20 2014
Sunday Bacon Feature Every April 22, my kids come home from school with their artwork of Earth pictures, paintings and props tucked into their backpacks. This Tuesday we celebrate yet another round of Earth Day. Beyond creative art, folks can get creative in the kitchen, too, to honor Earth Day. Here, I present a recipe for Southwestern-style salmon that is absolutely delicious — and keeps our good ol’ planet Earth in mind.
Sustainable Eating Defined: When you hear the word sustainable, does a hint of tofu hipster come to mind? For many, that's exactly what happens. But truly, a sustainable diet/lifestyle is simply a responsible way of eating that circles back to providing you with better health.
Super Green List: The wild caught salmon from Alaska in this recipe is on the “super green list." Check it out here.
View this week's Sunday Morning Bacon recipe, Southwestern Salmon with Cilantro Pesto.
Keep thinking big and living bold!
Blog
by Dr. Kellyann
on Apr 10 2014
My hair stands on end when I think about all of the chemicals and food dyes that sneak into our foods and drinks. Unfortunately, foods that contain these hideous ingredients manage to score premium shelf space in our modern-day markets. Think about the most popular kiddo foods, and you get the idea.
This is when the “Tiger Mom” in me appears. When it comes to irresponsible promotion, we need to expect more and ask for more. We deserve it, and so do our kids.
Recently, a woman was telling me about some issues she was having with her child. I’ve been a “last-stop” doc for about 20 years for many of my patients, so I quickly was able to discern the child’s “issues.” As soon as she started telling me his symptoms, a drawer labeled “food dyes” in my mental filing cabinet popped open.
She followed a protocol called the Feingold Diet and in just one week, every single symptom disappeared. She stopped giving her son any food or drink that contained food dyes and voila … issues gone. She was AMAZED!
Stories like this get me revved because this is typical! Amazing things happen when you put real foods first!
Here’s why her son turned the corner in a New York minute:
No more salicylates, which cause hyperactivity or sleeplessness.
Salicylates are chemicals that occur naturally in many plants (they are a natural pesticide) to protect the plants against insects and diseases. Salicylates are just one group of the hundreds of compounds in foods that can affect us, depending on how much we eat and how sensitive we are.
Some people improve just by cutting back, and others have to avoid high-salicylate foods completely. Reactions are related to dose — the more you eat, the more likely you are to be affected.
So what do food dyes have to do with this?
Food Dyes and Food Preservatives produce the man-made form of salicylates. One of the side effects of salicylates is that they stimulate the central nervous system (CNS). This means they: 1) increase the risk for hyperactivity, such as ADHD/ADD, and other mood disorders, such as anxiety, depression or aggressive behavior and 2) make it more difficult to fall asleep at night.
The Signs Are Pretty Obvious When you eat foods high in salicylates, you often can’t sit still or get increasingly antsy and wired.
Watch For Food Preservatives such as sodium benzoate, BHA and BHT. They often produce the same results as food dyes, emitting the chemical salicylate into the body.
These Preservatives Are Found in cereal, crackers, packaged oatmeal, breads, soda pop and certain juices — just about anything packaged. These chemicals are used to increase the shelf life of our processed foods.
These preservatives and dyes can also be found in sports drinks.
What’s a Tiger Mom to do? If you have kids who play sports, you must feel my pain. You want to be sure you’re giving them what they need on those hot days playing for hours out in the sun. Both of my sons are on travel baseball teams — they often play three games in one day!
After seeing one too many “food-dye mustaches” from my little athletes, I knew what I had to do: Start making RocketFuel all natural energy drinks!
My RocketFuel drinks are all-natural, dye-free and, the kids tell me they taste betterthan any popular sports drink! RocketFuel … Click here for Recipe.
Drink up …. and …
Keep thinking big and living bold!
-Dr. Kellyann
Blog
Featured in Paleo Magazine! 7 Speedy Foods I Always Have
by Dr. Kellyann
on Mar 29 2014
It was great when Paleo Magazine invited me to be a Paleo expert this month! I love sharing food ideas and helping people discover it’s really not that hard to eat clean … you just need a few simple tips and swaps!
I always get a good laugh when people ask me — and they do ALL of the time — “Do you REALLY eat those weird foods?”
This absolutely stupefies me. The foods that are deemed “normal”… the food that's socially acceptable… the foods that are well marketed … the foods that have the best spot on your grocer’s shelves — THEY are weird.
I call them “frankenfoods,” meaning they are more of a “food product” then an actual real food.
Sorting through them is of course my job. Helping you discover foods that get you the results you want is what I do all day, every day. And, yes. I really do eat this way. I know what I get if I don't, and that is I age 10 years, and I’m tired all of the time. No thanks.
But I’m not perfect. My kids’ diet is not perfect. I’m a busy working mom, and I do the best I can because eating well is important to me. So, I make it as easy as I can to get the results I need.
Take a glance in my fridge, and you’ll always find my “7 Speedy Foods.” They include:
My bi-weekly “batch” cooking foods: Browned meats, cooked and chopped vegetables, asparagus, boiled eggs, premade burgers, meatballs and, often, pre-made breakfast foods. When I made the decision that I was done with all the wavering, all of the hopelessness and frustration associated with eating any other way then with primal foods, I knew the only way to make it work was to have good FOOD MANAGEMENT in place. At first this may seem like a big deal. It’s not. Here’s how you do a weekly cook-up, or “batch cook”. I always have two pans going on the stove at once: one for meat and one for veggies. I clean and chop all the veggies I want to steam-sauté, and I set up an assembly line so I can move stuff in and out of the pans without needing to wash in between. Start with the fattiest meat and sauté ’til browned in the “meat” pan, then remove it from the pan and use the same pan, conveniently greased, to cook the next, etc. While the meat is cooking, fire up your “veggie” pan and steam-sauté one veggie after another, using the same water. Just cook one veg, remove it with a slotted spoon to a storage container, keeping the water in the pan hot, so you can add the next veg to the steam bath. Then do it again! On a third burner, hard-boil a dozen eggs for high-quality, grab-and-go protein. I also like to chop up some vegetables that I don’t cook and use all of the time — I throw them in containers. With this method, you can make enough food for 3-4 days in about an hour.
Fermented Foods: We are literally bags of bugs. This is a good thing. It’s healthy bacteria that make us strong and beautiful — and we need to really keep these bacteria fertile. I do this with fermented vegetables. Yes, fermented foods can be easy to make, but quite honestly, I buy mine from http://www.rejuvenative.com. The quality is fantastic, they taste great and this method is ultra speedy. I just grab a scoop of the Vegi-Delite or the Live Salsa in the morning, and plop it on my plate with eggs.
Healthy Bottled Dressings: I love to have extra flavors on my foods, because this helps me to enjoy clean eating. PaleoChef Dressings from my friend Steve over at Steve’s Paleo Goods are great. I use these to marinate chicken, or if I get burned out on homemade dressings, I use these as dressings for salads.
Berries: I always have a ton of berries on hand because my kids gobble them down after school. Not only that, they are really great for deep immune building. A little fact about berries: They clean your blood and make it flow beautifully. The end result? You get squeaky-clean blood, which gives you bright eyes.
Grade B Maple Syrup: I use maple syrup as my primary sweetener when I need one. It does have some health properties in there (like B vitamins), so unlike many sweeteners that just take away, this sweetener actually does something positive. You have to try this with my popular waffles. You can even make a bunch of them, and freeze for the kids.
Sunday Morning Bacon: I love bacon. My kids love bacon, and if it’s pasture raised with minimal to no sugar, it’s a great sidekick or a great flavor enhancer for other dishes. I am rarely caught without the stuff. People are totally blown away that I advocate healthy eating, yet I eat bacon. The name of the game here is quality. Bacon is a go as long as you are smart about the sourcing here. If the bacon comes from a healthy animal, it can be a great fat and will fill you up for hours. Before sports, it’s great to have a good protein, and fat. So, before my kids are on the field all day, they eat bacon (a great performance food)!
Grass-Fed Butter: Conjugated Linoleic Acid is in grass-fed butters and this is very protective for you. It's a healthy type of fat, which will prevent all forms of cancers, keep you looking young and even help you lose weight.
So, I showed you mine. Now, what’s in YOUR fridge?
Keep thinking big and living bold!
-Dr. Kellyann
Blog
Travel Smart: Taking Good Food Sense to the Airport
by Dr. Kellyann
on Mar 21 2014
As many of you are planning trips, you're probably not just thinking about what's going in your suitcase, but what snacks you'll take. The dreaded airport food awaits and I’m planning to avoid it at all costs!
If you’re not prepared and don’t have a handle on your “personal play” program (which snacks are good for you, which to avoid and when), you can take a big dive, especially when it comes to airport situations. Have you ever been in a situation where your blood-sugar drops and you become crazed? (I think this is why so many people are rude and impatient in airports, actually!) This is when I — and likely thousands of others — say, “I’m starving, there’s nothing to eat, so I’ll have a slice of ugh pizza.” Sound familiar? This is especially common when traveling. Either we’re prepared or we’re not. And it can get really ugly if we’re not.
I remember being wiped out in LA and San Diego after a packed day of TV segments and speaking engagements. Not to mention, I was super hungry. After rushing to LAX for my red-eye flight, I realized I was in trouble in the food department — there wasn’t a morsel of food anywhere. Most restaurants were closed, and the ones that were open had slim (or should I say, fat?) pickings, to say the least. My choice: I could eat a bag of Sun Chips and fill up on free beer in the club room or call it a day and wait until I was home to make bacon and eggs.
I dug deep into my purse searching for a jerky bar, coconut chips, anything good … and there was nothing. Feeling a little crazed, I ripped open the complimentary bag of Sun Chips, scarfed them down and chugged a can of beer. Then, the inevitable — I fell into an instant, drugged stupor of exhaustion and icky-ness, as my stomach started to pop over my skinny jeans. Man, I wished I had decided to just fast. But all of this could have been avoided with just a little forethought. Just a tiny bit of preparation can go a long way in helping you avoid food Hell on the road. Here’s what I do now to keep myself from going wonky when traveling:
Airport-friendly Snacks
Let’s face it … the food options at most airports are pretty terrible, and airplane food is not only junky, it’s also not very tasty. You’ll be happier and healthier if you eat well before your flight, make a plan for where you’ll eat at your destination, and pack Paleo-friendly snacks for the travel time in between. Arm yourself with a small, insulated food bag for items that need to be kept cool, and stuff non-perishables into your carry-on for snacks any time. Here are foods that won’t send the TSA into a panic and will travel well without refrigeration.
For Your Cooler Bag
Sugar-free, high-quality deli meats, smoked salmon, hardboiled eggs, cooked chicken, cut into easily-managed pieces, cooked meatballs or burger patties, cooked sweet potatoes, raw veggies, cut into easily managed pieces, fresh fruit, cut into easily managed pieces, avocado or guacamole and olives.
For Your Carry-on Bag
Sugar-free beef jerky, coconut flakes, nuts and dried fruit. Remember to pack plenty of napkins. If you absolutely have no time to prepare for last-minute travel, you can find Paleo-friendly snacks in many airport gift shops. Avoid the chips and candy! Instead, look for dried fruit (with no added sugar), roasted nuts (discard the peanuts in mixed nuts), and snack bars made from dried fruit and nuts like KIND healthy snacks, which are available in most airports I’ve visited.
Personal Favorite
My personal favorite travel foods are Collagen Fiber Bars! These creamy coconut filled bars covered with rich dark chocolate are ready for travel and are as tasty as can be. If you want a quality quick grab, check it out. Hope these tips keep you from experiencing travel craze!
Keep thinking big and living bold!
Blog
It's ‘Slimming For Swimming’ Time!
by Dr. Kellyann
on Mar 18 2014
It’s Slimming for Swimming time! I’ve got FIVE FOR FIGHTING … FAT ideas for eating like a caveman to help you get in shape for bathing suit season!
What do Jessica Biel, Megan Fox and Uma Thurman know that YOU should, too? The secrets to the Paleo diet.
According to Google, the Paleo diet was the most downloaded diet of 2013, and interest is continuing to grow as The New York Times bestseller lists, national television shows, like The Dr. Oz Show, blogs and new products — from running shoes to snacks — are exploding with Paleo hits.
But how does one of the hottest healthy lifestyle trends help you look like a million bucks on the beach?
By following my 5 P-A-L-E-O tips, you will lose weight, decrease bloat, get glowing skin and become stronger and energized — no spear required!
The holy grail of weight loss is an approach that naturally and spontaneously leads to eating less without trying to eat less. Many diets promise this, but there’s only one diet I’ve seen that actually delivers for the long-term: the Paleo diet.
HERE, MY “FIVE FOR FIGHTING” … FAT
P= Personal Play: Eat enough carbs to support what you do by discovering your “personal play. ” Personal play is how many starchy vegetables (like sweet potatoes or carrots) you need to sustain your energy level. Decreased energy is one of the main reasons why all diets fail.
A= Adhere to a Lifestyle: Make weight loss more about a new Lifestyle. Getting enough sleep (not enough makes us hungrier and makes us gain weight, studies show), reducing stress (stress hormones cause us to eat), and moving an hour a day (this is critical) are just as important as what you eat for weight loss.
L= Less is More: Eat less without trying. Counting calories makes people miserable. The good news? You don't have to. You don't purposely restrict fat or carbohydrates, though you’ll naturally eat fewer carbs, simply because Paleo eliminates the highly processed and refined carbs (like flour and sugar) that are such a big part of the Standard American Diet.
E= Eat Simple: Everyone loves a gourmet meal, but while you are trying to lose weight, keep your meals simple. Stick to the basics like meat or fish, vegetables, fruit, nuts, seeds and healthy fats. If you’re trying to lose weight, you’re better off cooking simple dishes that don’t have a bunch of extra ingredients and additional flavoring, and saving those recipes for special occasions or a nice weekend dinner.
O= Organize Your Meals: Food management is essential for long term weight loss. Batch cooking (cooking up some of your families favorites once or twice a week like browning some meats, chopping some vegetables, making hard boiled eggs for grab and go protein, etc) is the most important key element in weight loss. Scheduling out your meals and rotating them is also a smart way to keep a good rhythm going in your house so you don't have to deal with the age old doldrum "what should I eat?".
In the end, how fast you can get your body healthy — meaning healthy cells and the fluid surrounding those cells — is how quickly you will look good in a bathing suit. The only way to look and feel sexy and confident on the beach is to radiate with health — the weight loss always follows. It's against natural law not to!
Keep thinking big and living bold!
-Dr. Kellyann
Blog
Celebrate St. Patrick’s Day with My Favorite Green Foods
by Dr. Kellyann
on Mar 15 2014
I’m seeing Green these days for a variety of reasons. Some of my assistants are MSU Spartan basketball fans, so they’re gearing up for March Madness, which starts Tuesday.
Then there’s the spring-like weather that’s been flirting with us lately on the East Coast. We really did see some grass peeking out from beneath the heaps of snow recently and we know it will be green, soon! And, of course, St. Patrick’s Day is brewing.
All this green has me thinking about my favorite green foods and some great recipes in my Paleo Cookbook for Dummies.
Here, I present my top green foods, what you can do with them and why they’re good for you.
Kale. I like to make Crispy Kale Chips (serve these — click here — at your next March Madness gathering), Sautéed Kale with Bacon and Mushrooms and Kale Salad (with bacon). But one of my all-time fave recipes is Kale Apple Cherry Cashew Salad. The title alone reveals what awaits. Click here for the recipe.
Nutrition Bonus: Kale’s health benefits are primarily linked to the high concentration and great source of antioxidant vitamins A, C, and K. Kale is also rich in eye-health-promoting compounds. Bottom line: Eating a diet rich in the powerful antioxidant vitamin K can reduce the overall risk of developing or dying from cancer, according to a study in the American Journal of Clinical Nutrition.
Limes. Oh, do I use a lot of lime in my cooking, from its leaves in a Thai Green Curry Chicken recipe to its juice in several concoctions. One of my favorite recipes is Citrus Carnitas, which basically involves placing cumin, garlic powder, salt and pepper in a bag and adding a boneless pork shoulder. Once it’s coated, I add it to a stockpot with enough water to just cover the meat. And then, ahhhh … I add in ½ cup of lime juice and ½ cup of lemon juice. After about two hours of cooking and simmering, the pork goes into a skillet atop some hot coconut oil. Once browned on all sides, you get perfection, and it’s all because of that lime juice! I swear! Also, one of the biggest responses I ever got from my readers if from my Chipotle Lime Wings. This recipe if full of my love affair for limes. If you want a super lime tasting dish, this is it. Scroll to the end of this post for more on limes.
Nutrition Bonus: Those sea-faring folk of centuries ago knew what they were doing when they’d pack limes in their carry-on while crossing the ocean. The reason? Limes were proven to help prevent scurvy, a disease caused by severe vitamin C deficiency. I like this fruit for its micronutrients, but I’m crazy about its phytochemicals, which can help protect the body against cancer.
Avocados. I don’t really go a day or two without popping a slice of avocado in my mouth or blending it into a variety of dishes. Use avocado oil for salads and nibble on avocados for snacks or slice up and put in salads.
Nutrition Bonus: Avocadoes are favored sources of monounsaturated fats.
Green Peppers. Yeah. It’s hard to decide between corned beef and cabbage on St. Patrick’s Day or … my all-time best recipe for Stuffed Bell Peppers. Click here to see how to mix ground bison, peppers, spinach, tomatoes and more into one gorgeous stuffed green pepper! Incidentally, these peppers are the perfect go-to lunch, so make plenty! They’re easy to carry and easy to heat up.
Nutrition Bonus: The bell pepper provides some 30! different members of the carotenoid nutrient family, many of which are antioxidants.
Zucchini. There are literally hundreds of ways to incorporate zucchini into your diet, from my favorite zucchini “pasta” or “lasagna,” vegetable soups to latkes! But as this is March, I’m still craving something heart-warming that falls into the comfort-food category. Spring might be coming this month, but it’s going out like a lion where I live, and thus, I’m craving this hearty dish.
Nutrition Bonus: Zucchini contains quite a bit of folate, potassium and Vitamin A. Bravo!
Cheers! And if you must make a toast or two on St. Patrick’s Day, skip the beer and go for a Margarita. The NorCal Margarita, made famous by Paleo guru Robb Wolf, is one of the tastiest and Paleo-friendly options you can find behind a bar. Based on tequila and lime juice, the recipe follows: Just blend a shot of 100 percent agave tequila with the juice and pulp of one fresh lime. Shake with crushed ice, pour into a tall glass and top off with club soda. Garnish with a fresh lime wedge and enjoy!
Keep thinking big and living bold!
-Dr. Kellyann
Blog
Chocolate Cream “Pie in the Sky"
by Dr. Kellyann
on Mar 09 2014
Hello, and happy Sunday! If you are new to my blog, you’ll find that every Sunday I feature an outrageously awesome recipe of the week. These are all grain-free, soy free, dairy free recipes that you and your family will love. This feature is called “Sunday Morning Bacon” because nothing is as scintillating as the scent of sizzling bacon wafting through the house on a Sunday morning! These recipes create beaucoup scintillation, too, and then some!
This week, you can grab a fork and celebrate with me. After all, there’s a lot to celebrate. I successfully launched a product this past week in California to some amazing docs, which is going to help a lot of people experience truly good health. I also was a guest expert on the Paleo diet on the Bethenny Frankel show, with the most unbelievable (like PINCH ME) outcome (more on that later this week). And finally, those of us on the East Coast experienced some warmth and sunshine, and it was fantastic to see my boys finally get a chance to play outside all day. (BTW, parents, what’s with this Mindcraft game with which they’re all so engaged????)
The warmer weather and the quiet inspired me to roll up my sleeves and think “Pie in the Sky.” I call this Paleo pie “Chocolate Cream Pie In The Sky” because this week really taught me something … “Whatever the mind can conceive and believe, it can achieve.” ― Napoleon Hill I remember well reading this quote in Hill’s book, “Think and Grow Rich.”
This book, BTW, was required reading in my home growing up, not because of the “growing rich” factor, but more about thinking — those “six inches between your ears” are valuable real estate! With my father as my role model, I chose to use the six inches between my ears for “pie in the sky” thoughts. Of course there are always doubters along the way, but I always brush myself off and move my “pie in the sky” thoughts forward. Enjoy! Keep thinking big and living bold! -Dr. Kellyann
Blog
30 Day Reset: Lose Weight, Fight Aging & Heal Conditions
by Dr. Kellyann
on Mar 06 2014
Dr. Kellyann discussing the 30 Day Reset on Fox 2
“Hey Doc, I want to drop a couple lb’s … what about a cleanse or something?”
As one of only two Americans enrolled in a nutrition class in Regent’s Park, London, England, a few years back, I found the experience to be fantastic because I learned how culture plays a big role in overall nutrition.
On one particular afternoon, my instructor was determined to make a point that I may not have fully understood then but I sure get now. It took experience in practice and in my personal life as a mother to really own this:
“The most important concept in nutrition is simply this: Put Real Foods First. That’s it. If you want to feel — and look — your best, it starts with food.
My teacher (an exceedingly bright man) asserted, “In my country (I believe he was from Russia), we cannot afford all of the bells and whistles and bottles of this and that to heal. We cure with food … just food, and we know this works.”
Fast Forward to My 30-Day Reset Program: I began working with real foods to cleanse the body. Not the kind of cleanses that you are probably thinking of – or like you may have tried before. No pills, powders or special elixirs, and certainly no endless smoothies, juices or weird foods. Simply, it’s all about foods that work best with our body and the way it’s designed. There are definitely foods that our bodies metabolize and digest better than others.
When patients eat these types of foods, in various meal plans and portions (click here to find out how to download my programs, complete with recipes, meal plans and more), for 30 days, the results are nothing short of profound. I call it “The 30-Day Reset.”
“Where there is weight, there is waste. Where there is deficiency, there is disease”
Toxins Out, Nutrients In: My goal with cleansing is simple: to get toxins out of the cells, and nutrition in, to recalibrate the body to “reset” at a higher level. It’s like hitting an internal compost button. When your body isn’t working hard to deal with what it doesn't need, it focuses more on getting what you do need. Your body becomes satiated because it's so filled with nutrition. Those on the plan don’t don't miss a thing. No more climbing the walls feeling hungry or doing without.
Reducing Inflammation: One of the goals of cellular cleansing with the 30-Day Reset is to get the inflammation out of your body. Almost every modern- day disease stems from inflammation, including heart disease, cancer, auto-immune issues (including diabetes) and more.
Healing the Gut: If you’ve tried other diets and don’t see the results you want or see results but they don’t last, it’s likely because that particular diet hasn’t allowed you to heal your gut. I’m not about Band-Aids when it comes to dieting; I’m about changing your lifestyle for lifelong results in not only how you feel, but how you look. When a patient heals their gut, they not only lose weight, they heal conditions, balance blood-sugar levels, become a natural fat burner, look younger, enhance their complexion, brighten their eyes, gain energy, the list goes on.
Success Stories: I was recently a guest on Toxic-Free Radio, once to talk about the 30-Day and the next time, to check in with the host (Debra Lynn Dadd) because she decided to give the 30-Day a whirl. Here’s what I discovered and shared with listeners: Debra lost several pounds. And as a diabetic, she was able to reduce her insulin by one-third! You can listen to her results here.
It has become pretty clear to me over the past couple decades that those who wish to cleanse or lose weight expect to “take something” to get something…
Patient: “Doc, I really think I need a cleanse.”
Me: “I agree; let’s get you started. I’m going to ask you to eat nothing with a bar code for 30 days.”
Patient: “Okay, what do I take?”
Me: “You don’t need to take anything. Let’s just start by having you eat nothing with a bar code for 30 days.”
Patient: “Okay, but don’t I need something to cleanse me?”
Me: “The foods will cleanse you.”
Patient: “Oh, good. So what supplements do I need to buy to get started?”
Me: “Nothing. You’re good to go. We’ll go over your food plan and what to expect for the next 30 days, and you’ll be set.”
Patient: “Okay, but what do I take to actually cleanse?”
Me: [sigh]
Powerful Results: Here’s the deal; if you want to lose weight and become a natural fat burner, look younger, become stronger, reverse a chronic health condition, perform better and re-energize for good, there really is only one path. You need to create healthy cells, and the fluid surrounding your cells has to be healthy. Then and only then does the magic happen for you in a way it may never have before. You can create this with the right foods!
Your Fish Tank: The fluid around your cells is your internal milieu, and this fluid must be healthy for you to be healthy. Think of your body as a fish tank. The water in your tank is your internal milieu. When you eat the right foods, you nourish this milieu; when you eat poorly, you clog and acidify this system, and your cells become like sludge, and you look and feel toxic — like fish trying to survive in a dirty tank. Cleansing with the right foods helps clean out your fish tank and gives you a clean, fresh start.
Do you want your cells flowing like a river, or a swamp?
The Reset Foods: The foods to eat during my plans are simple, balanced and the best quality your budget can afford. You focus on the foods that work best with your body and what your body craves to be lean, strong and healthy.
Recalibrate, Regenerate, Reset. Are you ready to give your cells time to regenerate, create positive habits and quiet the cravings? Once you jump on my plans, WOW does the magic happen, naturally!
Click here to meet some of the other 30-Day Reset folks and hear about what they’ve discovered after embarking on their journey. These stories are awe-inspiring. Everything from weight loss to combating annoying arthritis and devastating intestinal issues is possible, and it’s all from putting real foods first! Check out my programs here!
Keep thinking big and living bold!
-Dr. Kellyann
Blog
Chocolate Orange Cashew Bark... WOW!
by Dr. Kellyann
on Feb 22 2014
Sunday Morning Bacon is up, and this time, I’m not messing around.
You will not find anything like this anywhere, including on the Internet. This totally divine recipe was inspired by Coco Chanel.
Sounds bizarre, right? What does the French fashion designer have to do with Sunday Morning Bacon?
If you know me well, you know I have a weak spot for anything Chanel. Everything that was created by her was rich in flavor yet delicate, un-assuming yet awe-inspiring, completely on-trend yet classical. And minimalistic but powerful!
In tasting this Chocolate Orange Cashew Bark, you will find the same.
This one is dedicated to Coco!
Keep thinking big and living bold!
-Dr. Kellyann
Blog
Blogger on a Mission: Result Time!
by Dr. Kellyann
on Feb 19 2014
I’ll be featured on Toxic-Free Radio today at noon EST, checking in with radio host Debra Lynn Dadd as she finishes her 30-Day Reset journey. I’m betting she discovered, quite simply, how food makes her healthy, and how putting real foods first changed her body condition dramatically in just 30 days.
You’ve heard me go on and on about the 30-Day Reset because I seen it work time and time again, and believe in it. Show host Debra also believes in living a toxic-free life, so, naturally, she thought the 30-Day was a good idea for her. Getting rid of dietary toxins just made sense to Debra, and she’s not the type of person to drag her feet. In fact, we both got a good laugh over the fact that she went to the store and stocked up on the 30 Day Reset “yes” foods immediately after the call!
I’ll ask her about various conditions she may have had, how much weight she lost, how she looks and if she continues to go Paleo for life. This is the part where you get to create personal-play, and maybe go Paleo 80 percent of the time, or whatever works best. It will be interesting to find out what Debra decides.
Whether you care about Paleo or not, Debra is a must-hear and has written several books on toxic-free living. She is the authority on creating a toxic-free home and so much more. You may have caught her on the Today show and in the New York Times. Catch her — and me! — again today! Hopefully Toxic-Free Radio and Debra’s 30-Day journey will be enlightening for you.
Just click here to listen in!
Keep thinking big and living bold!
-Dr. Kellyann
Blog
by Dr. Kellyann
on Feb 18 2014
In college, I was healthy as one could hope for. Yep … healthy. I ate all gluten-free products (if you know my story, then you know where that got me), and made sure I was incorporating soy into my diet. Yep. I muscled my way through Boca burgers, made sure my picnics had those rubber links called Tofurkey dogs (I’m pretty sure everyone faked a smile when they sunk their teeth into those bad boys) , and of course there was my renowned stir fry nights.
I would make all-inclusive stir fry dishes with gorgeous vegetables and, of course, those cardboard-like squares that one could easily bounce off a wall — tofu! In fact, in college I was pretty much known for my imaginative stir fry entrees and was always (poisoning) delighting a crowd with said entrees. I thought I was SOOOOO “in the know.” I was, as my boyfriend would nudgingly call me, the Supreme Goddess of Nutrition.
Well, it wasn’t until I wised up to what dietary toxins are (read post on Dietary Toxins) that I was able to heal myself of a debilitating problem I had, called endometriosis, which, by the way, single handily took me off the grid every month for days and caused me a lot of strife. It was only then that I was able to heal myself completely and truly look and feel my best.
Here’s the point:
Soy is another dietary toxin.
Remember my definition from the previous posts in the multi-art series on Dietary Toxins: The definition of a food toxin — “Anything your body cannot fully utilize, metabolize, digest or eliminate, causing waste and debris in your cells or causing harm to your gut.” I can’t think of a better candidate to meet this criterion than soy. By now, you’re thinking: “Doc, you are crazy town. I’ve always heard and read that soy is healthy. So what are you saying here?”
Well, it’s certainly promoted as a health food. But, ah … welcome to the shady and clandestine world of food marketing. In fact, to market soy as a health food is totally egregious. You’ll find out more in a sec. Another problem, soy is found in everything packaged in our modern world. Pick up a boxed or wrapped food of any kind, and you’ll likely find soybean oil, soy flour, soy isolate, or soy lecithin.
This is why I always need to dig a little deeper when patients tell me there’s no soy in their daily diet. Most people are totally in the dark about how much soy they eat. It’s not just about tofu and veggie burgers. “Doc, Ok we get it…so what the H is wrong with the stuff? Well, here’s a partial “cliff note” version of what you can expect from soy consumption:
Soy phytoestrogens disrupt endocrine function and have the potential to cause infertility and breast cancer in women.
Soy contains phytic acid, which reduces absorption of minerals like calcium, magnesium and zinc.
Processing of soy (like processed soy proteins such as soy burgers, hot dogs, sausage, etc.) results in the formation of lysinoalanine and carcinogenic nitrosamines, both toxic stuff!
Eating soy increases the body’s need for B12, and D (which many people are already low in).
MSG, a neurotoxin, is formed during soy processing.
Men who drink soymilk (approx. 1 cup per day) had 50 percent lower sperm counts than men who didn't drink soymilk. See here.
Babies fed soy-based formula have 13,000 to 22,000 times more estrogen compounds in their blood than babies fed milk-based formula. Infants exclusively fed soy formula receive the estrogenic equivalent of at least five birth control pills per day.
Women consuming the equivalent of two cups of soymilk per day provide the estrogenic equivalent of one birth control pill.
Here’s a great list published of the dangers of soy by The Weston A. Price Foundation. The bottom line is soy leaves your body with toxins, is very mucus forming in the gut and causes inflammation. Ok, cool. But one last question, Doc. What about the fact soy has been consumed safely in Asia for years? Here’s the best answer to that.
Asians do not consume as much soy as you may think. The average soy consumption of soy foods in China is 10 grams (about 2 teaspoons per day) and about 30 to 60 grams in Japan. This is not much. Basically, soy is used as a condiment – not as a meal or a replacement of animal foods as we do in the US and other western countries.
The soy we eat is highly processed for the mot part, and we eat a lot more.
The soy products in Asian countries are fermented and unprocessed. The fermentation makes quite a difference because fermentation (partially) neutralizes the toxins in the soybean.
But, but Doc, I’m a vegetarian and I only eat beans and some hemp and pea protein as my protein sources. I really want to keep the options of soy open! If you have to have soy, then it’s really important to keep it closest to its natural state, and fermented (to neutralize some of the toxins, as stated above). Here is what I would suggest:
Natto
Tempeh
Unprocessed Tofu
Make sure it’s all non-GMO, plant-based food.
So you should no longer suffer through eating soy for the greater good. And if you like the taste? Look for alternatives!
Keep thinking big and living bold!
-Dr. Kellyann
Blog
Valentine’s Day … Paleo Style for the Kiddos!
by Dr. Kellyann
on Feb 12 2014
When I see a kid bite into a mainstream candy bar, my thought bubble gets filled with phrases like, “‘Oh man, I hope he doesn’t get a stomach ache”; or, “Yikes, sugar high and then crash shortly. Oh, if Mom and Dad only knew!”
But I’m the last one to hold back on Valentine’s Day when it comes to sweets, and I believe kids should indeed indulge in treats now and then, especially on Feb. 14!
Luckily, there are lots of great recipes available for primal treats that won’t send your kid into the firm grip of the Sugar Demon. He (our “buddy,” the Sugar Demon) is out and about this week, as Valentine’s Day is one of his favorite times of the year! But have no fear, my “Chocolate Sweet Balls” are not only a family favorite, but are relatively healthy and still satisfy the sweet tooth!
They have the most enjoyable texture, and a smooth after taste. There is nothing not to like about these — they’re that good! Almond butter, cacao powder, chocolate chips and other yummy ingredients together create quite a taste fest!
Right after these babies are rolled out and doused in pure goodness, it’s like a neighborhood cattle call. You set these round delectables out and it’s stampede, call-of-the-wild time. Click here to get rollin’. And then stand back!
Enjoy!
Keep thinking big and living bold!
-Dr.Kellyann
Blog
Dietary Toxins: Poor-Quality Oils
by Dr. Kellyann
on Feb 11 2014
When you hear the words “vegetable oil,” you might think the stuff’s gotta be healthy. I mean for gosh sake, it’s made from vegetables, right? The stuff is crud. Oh, and that's not all. That beloved canola oil? Bad. Sweet- sounding sunflower and safflower oils? Bad. The so-called “healthy” corn, cottonseed, palm kernel, peanut and soybean oils and margarine? All bad.
So, what do I mean by bad?
Damaged Stuff: I would wager a bet that when you put the oil of your liking in your cart, it’s probably already posion. The light-colored bottles don’t help. Light causes the oil to oxidize (become damaged). Think bananas for a minute. A banana starts to oxidize, gets brown and turns “bad.” Oil does that. It’s exposed to heat and light sitting on the grocer’s shelf, and these act like Kryptonite to Superman — rendering us powerless.
Processed Stuff: What’s also surprising is these oils are actually highly processed because they are not naturally occurring. Theses oils must jump through a whole lot of hoops before they are bottled and available for you to throw in your cart.
Rancid Stuff: What I always say is rancid fat means a rancid body. This means inflammation, which if you are feeling any aches pains, have a health condition weighing on you or are just plain pooped out and feel your life is a struggle, you are probably experiencing inflammatory problems. I highly suggest getting the simple blood test C Reactive Protein. And read this post.
Wonky Stuff: This piggybacks off of the “rancidity.” The biggest reason that these oils create inflammation and other health issues is because the Omega 6 (pro-inflammatory oil) is much higher than Omega 3 oils (anti-inflammatory oil). In fact, the numbers are completely skewed (wonky!).
My biggest message is to pay attention to these ratios. It cannot be overstated enough. All of these processed, highly inflammatory oils are causing us to suffer a great deal. They are aging us. They are killing us.
Backstory: 4 million years of evolution, diets were abundant in seafood and other sources of Omega-3 fatty acids, but low in omega-6 seed oils. In fact, our hunter-gather ancestors consumed omega-6 and omega-3 fats in a ratio of roughly 1:1.
This is the ideal ratio of Omega-6 to Omega-3. The ratios today in our modern diets range from 15:1 and 22:1. This means we are consuming 15 to 20 times too much of inflammatory oils! It’s difficult to escape these oils. Soybean oil is in about everything packaged, and most prepared foods carry one of these inflammatory seed oils. Corn oil is another popular oil, whose ratios of Omega 6 to Omega 3 are 57:1!
How Did This Happen?
Change. With the onset of the industrial revolution about 140 years ago, came the advent of modern-day vegetable oils and an increase in the use of cereal grains (also high in Omega 6) to feed livestock. This has created a pandemic of human suffering.
Doc, just tell me. What do we do? Don’t let your fats and oils become another Dietary Food Toxin. Remember the definition of a food toxin: “Anything your body cannot fully utilize, metabolize, digest or eliminate, causing waste, debris or harm to your gut.” Yep. Poor-quality oils definitely fall into the food-toxin criterion.
Great Choices:
Avocados: These fruits provide monounsaturated fats, which are incredibly healthy. Just add some in a salad, mash and use as a dip for veggies, or just eat with a spoon.
Olives: Olives also offer monounsaturated fats and are a great snack or salad addition.
Butter and ghee: Butter from grass-fed, pasture-raised cows and organic, grass-fed ghee (also called clarified butter) are fantastic cooking oils because they’re stable at a very high heat. (You can find a recipe for making ghee in Paleo Cookbook for Dummies).
(Keep in mind: Any butter, even grass-fed, contains milk proteins. If you’re on my 30 Day Reset, super-sensitive to milk proteins or have a condition you’re trying to heal, you may want to stick to ghee, in which the milk proteins are boiled off).
Coconut fats: Incorporate coconut through coconut butter, flakes, and milk and fresh coconut.
Nuts and nut butters: I recommend almonds, Brazil nuts, cashews, chestnuts, hazelnuts, macadamia nuts (which have the best Omega-6 to Omega-3 ratio of all the nuts), pecans, pistachios, and walnuts. Note: Due to their toxin level, peanuts and peanut butter are off the menu. Did you know that peanuts are not really a nut, but a legume?
Oils: Try macadamia oil, avocado oil, coconut oil, olive oil (for drizzling purposes, not to heat or cook with) and walnut oil.
Seeds: Pumpkin, sesame, and sunflower seeds and pine nuts are great Paleo choices.
Animal fats: Eating animal fats can be healthy when they come from pastured-raised, grass-fed sources, such as tallow (beef fat), lamb fat, duck fat, and schmaltz (chicken fat).
Yes, animal fats! That's good old back to nature fats – grandma-like – fats that get you really healthy when they come from a healthy animal. If you are worried about heart disease … worry more about these oils than these healthy fats. There is a lot of research showing us that inflammation is like charred glass on our vessels causing heart attacks, not healthy fats.
Besides, you can’t negate the fact that since the vegetable oil consumption rose dramatically between the beginnings of the 20th century, this had an entirely predictable effect on our health. In fact, the USA is right up there at the top of the highest intake of Omega-6 oils and the greatest risk of heart disease.
Proof:
An analysis published in 2010 by the prestigious American Journal of Clinical Nutrition concluded that a relationship exists between the intake of saturated fat and incidence of heart disease or stroke. This study pooled together data from 21 unique studies that included almost 350,000 people — 11,000 of whom developed cardiovascular disease — tracked for an average of 14 years. You can read more about this analysis here. (Oh, and if you’re not into reading research, check out the movie Fat Head, which reveals the truth behind these oils) Again, these fats are damaging and cause inflammation, so toss these in a trash bag without a second thought:
Canola oil
Corn oil
Cottonseed oil
Margarine
Palm kernel oil
Partially hydrogenated oil
Peanut oil
Safflower oil
Soybean oil
Sunflower oil
Trans fats (hydrogenated oils)
Vegetable shortening
All of the recipes you see on this site use healthy fats – you can count on that. I hope you start to venture out and use them as well. Enjoy these healthy fats and watch your body explode with goodness! Keep thinking big and living bold!
Missed the first three parts of the blog?
Check them out here: Introduction, Soy and Sugar.
Blog
Dietary Toxins: The Sugar Demon
by Dr. Kellyann
on Feb 06 2014
The day you kick sugar out of your life is the day you begin to enjoy living, from the moment you wake up energized in the morning until you turn in at night for a restful, undisturbed and peaceful sleep. The remarkable benefits of living without sugar are numerous.
Those who commit to a sugar-free diet/ lifestyle undergo a fantastic transformation that includes turning back the aging clock, glowing skin, eyes that sparkle, improved sleep patterns, weight loss, a shifting of weight, strength, energy, clear-headedness and more. To learn how to live completely sugar-free download my free ebook below! The book includes tips for how to clean your pantry, refrigerator and more!
I like sweets. In fact, if I had it my way, I would be living on Paleo-fied foods (you know, Paleo muffins, pancakes, breads, crackers and the lot) 100 percent. Really, I would! But sometimes, you have to give something up to get something. I remember in high school, many of my friends would hang out after school.
I worked. I gave up “hangin’” to work because I liked having my own car and the feeling of knowing I earned this luxury myself, not to mention the independence it afforded me. When I was younger, I gave up some much-adored playtime, to practice dance, because I was serious about ballet and modern dance. So as much as I love sugar, I keep it to a minimum and try to be smart about what kind of sugar I eat.
Why? Because I know sugar is like charred glass in our vessels — it can create more trouble then its worth. You need to be dialed into the fact that added sugars really are a dietary toxin.
The Backstory
In this blog post, I covered what dietary toxins actually are and why you should avoid them. Check it out here.
Sugar Checklist
I determine if a sugar is acceptable (when eaten as an exception, rather then a rule) by considering these three factors:
Insulin Level. How will this particular sugar affect my insulin levels?
Hormones. How does this sugar affect my hormones? I’m specifically referring to Leptin, which is the guy who regulates your hunger and satiety. There are other “hunger hormones” as well, but Leptin is a master hormone, and you don't want to mess with him. When Leptin gets out of whack, you have a hard time dealing with cravings and controlling your weight. You can also become “resistant” to Leptin, which creates a metabolic mess as well (more on this in future posts).
Fructose Percentage. How much of this sugar is made up of fructose? I am not a fructose fan. This has to do with both #1 and #2 above. Fructose gets your blood- sugar levels out of kilt, and messes with your Leptin levels to make you hungry! People are always stunned when I say agave is a “no” sweetener. When I was on Daytime TV, the anchor was stupefied by this fact. “What, no AGAVE?” Its high fructose percentage is the “why.” Although not as much of a surprise, high fructose corn syrup falls into the same issue. Too much fructose. Not good.
Note: Fructose in fruit is different because it’s packed with water, fiber, vitamins and antioxidants. Fruits contain anywhere from 13 percent to approximately 67 percent fructose, so if you want less fructose, pick fruits that contain less fructose, such as berries, cherries, avocado and tomatoes.
Sugar: Why I call it a Dietary Toxin
Remember what my definition of a dietary toxin is: “Anything your body cannot fully utilize, metabolize, digest or eliminate, causing waste, debris or harm to your gut.” Sugar definitely falls into this criterion of a dietary toxin.
The Proof
Nancy Appelton, PhD has been compiling research for many years of all the ways sugar crushes our health. She gives 141 reasons. Read about them here. If you want my “top 7” list, see below.
My Top 7 Reasons Why Sugar is a Dietary Toxin
Sugar feeds cancer cells (well, that’s about all I need to know)
Sugar causes hypoglycemia
Sugar causes gastro intestinal issues, including increased risk of ulcerative colitis and Crohn’s disease.
Sugar decreases your absorption of protein and minerals
Sugar causes food allergies
Sugar causes inflammation (this is dangerous to your health, as you can read here)
Sugar is addictive
The Bottom Line
Sugar ages you. Sugar makes you unhealthy and contributes to obesity.
SUGAR IS EVERYWHERE
Even vegetables have natural sugars. But here, we are focusing on added sugars. These are the sugars that show up in condiments like mustard, salad dressings, marinated meats, luncheon meats, bacon, dried fruit, nut butters and more.
Added Sugars
This can be naturally derived or not. These sugars are added: agave, agave nectar, barley malt, beet sugar, brown rice syrup, brown sugar, cane can crystals, cane juice, cane sugar, caramel, corn sweeteners, corn syrup, corn syrup solids, fructose, date sugar, dehydrated cane juice, dextrin, dextrose, evaporated cane juice, galactose, glucose, glucose solids, high fructose corn syrup, invert sugar, lactose, malt syrup, molasses, palm sugar, rapadura, raw cane sugar, rice syrup, saccharose, sorghum syrup, sucanat, turbinado and many others. Typically, you can identify sugar by ingredients with an –ose, or –tol. Or beware of works like sugar (obviously), nectar, syrup or crystals.
Added Sugar Alcohols
Let me begin by saying that whole fruits contain some naturally occurring sugar alcohols and that's okay. The rest of the lot can irritate the gut. If you have no autoimmune disease or other condition, you have less to worry about, and these substitutes may be okay in small amounts. I still do not recommend these added sugars, which include: Erythritol, Mannitol, Xylitol and Sorbitol.
Added “Dead-to-You” Sugars
Artificial sugars are actually neurotoxins, which means they mess with your brain and nervous system. Keep in mind … these won’t make you skinnier. As soon as you taste “sweet,” your body releases insulin BEFORE it even realizes there isn’t actually sugar (glucose) there. This drops your glucose, so your body in its innate wisdom tells you to get more glucose. This makes you hungry! So, nothing is gained from these sugars whatsoever. Acesulfame K/Acesulfame Potassium (Sweet One, Sunett), Aspartame (Equal, NutraSweet), Saccharine (Sweet’N Low), Stevia that's white/bleached (Truvia, Sun crystals), and Sucralose (Splenda).
My Sweeteners
Typically, I keep it pretty clean. I have figured out who I am, and I know If I have too much sugar – I’ll go on a bender. The added sugar I use as a once in a while for a treat, or in a treat for my kids really depends on what I’m making (like if I need a liquid or a solid sweetener) The sweeteners I stick to for baking, cooking or adding are generally the sugars that are derived from nature as much as possible – and not a factory: Coconut, date and palm sugar, raw honey, maple syrup, 100 percent fruit jam, apple juice concentrate, applesauce, dates, smashed bananas, blackstrap molasses and Green Leaf Stevia. Some Paleo folks are more forgiving when it comes to using sweeteners, while others are far stricter.
I try to be reasonable and practical, because I know from being in practice that people want options. It’s my job to find the best options I can give patients – that are the healthiest possible. It really comes down to what works with you and what you are willing to give up to get health and look your best. What’s important to me is to be totally aware of how the sugar is made, how our body processes it, and how much is in whatever I’m eating.
Dial In
Be mindful about sugar, and not mindless. You have to be, because food manufacturers will even put sugars in foods that you didn’t even think were sweet! One of the reasons why “no fat” or “low fat” foods are often no good for you is for this reason. They take out the fat and put in the sugar. You really have to be on alert, if you want to cut this dietary toxin. Get up to speed on label reading, as I suggest in these posts:
Primal Label Reading 101
Primal Label Reading 101: Part 2
Keep thinking big and living bold!
Blog
by Dr. Kellyann
on Feb 04 2014
Going gluten free can be less expensive than you think, especially when you go gluten free the healthy way.
Many people stop eating gluten, only to replace their former favorite sugary gluten-filled foods with foods that are just as damaging. Many of the expensive, packaged, gluten-free foods that are available in local health food markets and grocery stores are made from corn starch, potato starch or another kind of starch can be as equally counterproductive to making you feeling — and looking — your best as eating gluten.
Here’s the trick: Keep your gluten-free diet as real as possible. What I mean is: Keep it filled with as many unprocessed, real foods as possible and shy away from packaged, gluten-free foods ,which are pricier and definitely will not get you on the health track.
It's important to know that it's not just gluten, though, that can cause major havoc on your health. I'm pretty passionate about giving grains the heave ho, too, and I have my reasons. Not only have I seen the removal of such grains improve the health of thousands, but also I have my own personal story with the stuff:
Body-Building Days: My first foray into discovering how food, beyond anything else, affects health was while working with a professional trainer who focused on physical fitness and nutrition. I had been entering fitness/bodybuilding contests and enlisted the trainer to help me become more competitive.
The first thing he told me was to do away with wheat and gluten, which was an unconventional idea at that time. The results? I not only lost body fat and gained energy, but also was able to overcome a few nagging health issues, almost immediately. Needless to say, gluten was not on my radar anymore.
No More Gluten Gave Me Power: When I rid myself of gluten, my body got super lean. I was stronger than ever and what was even better was that my longtime battle with endometriosis (bad cramps every month) vanished. My mother took me to the doctors several times and all they could offer was birth control pills and high doses of 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 on how food really affects the body in a profound way.
BUT, I went sideways: I took the gluten-free message too far, though, which is a SUPER COMMON PROBLEM! If you are a Doc reading this blog, then know that there is real harm in telling patients to just “go gluten free.” The message is tangled with confusion.
When I went gluten free, I ate fruit, veggies and lean meats, and yes, I also ate everything gluten free 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 was potato starch, cornstarch and any other starch that makes food taste good without evil gluten. The problem is, all of those starches are equally bad for you, or a pretty close second.
Think Grain Free, not Gluten Free: I eventually crashed and burned and yadda yadda … here I am. What I learned was this: Gluten free is a great first step (if you do it without all of the gluten alternatives), but what you really want to jump to is from going from: Gluten free to Grain free. That’s when your cells will experience true health. (Since products with wheat often contain gluten, that is where you often end up going gluten and grain free.)
You can make many great gluten-free dishes in a snap using zucchini (zucchini “noodles” make a mean lasagna), squash (“spaghetti” squash makes a fantastic gluten-free pasta), eggplant (makes a great shell for casseroles), sweet potatoes (incredibly versatile and will fuel you better than any almost any other starch), pumpkin (pumpkin pancakes are tasty winners) and cauliflower (makes great mashed “potatoes” and meat balls. You won’t miss a thing. Promise!
And now back to my other gluten-free tips for the budget-conscious:
- Buy the leanest cuts of meat available when they are on sale; stock up!
- Purchase meat from small, local farms that may allow discounts if purchased in bulk (you’ll need extra freezer space).
- Plan, plan plan. Set aside one or two days a week to whip up some meals and dishes that are your family’s favorites. You can also slice veggies, make salsa, hard-boil some eggs, etc., to have them at the ready. Batch-cook food and freeze. Soups, chilies and stews are often budget-friendly, quick and can be doubled and stored in the freezer. Last-minute, on-the-run trips to the grocery store usually involve hasty decisions and extra spending.
- Opt for nuts and seeds in bulk. Anything you can buy in bulk is budget-wise, as long as it’s in a heavily shopped market where food has a quick turnover (so you don't get rancid nuts).
- Consider slow-cooked meals, which typically feature a less-expensive cut of meat. Slow-cooking nicely flavors and tenderizes meats and poultry.
- Substitute flours. If you crave muffins, cookies, breads, etc. you can bake gluten- free treats with coconut, almond and tapioca flours and arrowroot powders instead of wheat flour. The challenge: These types of flours are expensive because they’re not abundant in the United States. Overcome the expense by going the homemade route: Buy raw almonds (about $ 6.99 per pound as opposed to 10.99 for almond flour), soak overnight, and grind in a blender or food processor (just make sure you pulse). You can sift the almond flour to remove any chunks, or just use as is. It’s really quite simple. Another option is to buy gluten-free nut flours via the Internet, where sometimes they are less expensive. For example Now Foods sells some of the least expensive tapioca and almond flour I’ve seen.
The bottom line is, the less processed or refined your gluten free diet is, the less expensive – and healthier — it will be. And use store-bought gluten-free flour as the exception, rather than the rule.
Happy shopping!
Keep thinking big and living bold!
-Dr.Kellyann
Blog
Are You Eating Dietary Toxins?
by Dr. Kellyann
on Jan 30 2014
When we think of toxins, we often think of chemicals, industrial pollutants, etc. When we think of food toxins, pesticides might come to mind. But what would you say if I told you there was more to the story? I remember an evening when I was consulting a 30something male patient. He told me he was feeling really run down. He had been enjoying his summer barbeques with his beer and burgers (and had no intention of putting an end to that!), but something wasn’t right. His wife (a patient as well) told him that I test for toxins, so he asked to get “one of those hair analyses or something.”
He suspected that he was tired from some kind of lurking toxin — and he assured me it couldn't be food. I smelled a rat. I had a sneaky suspicion that my friend here was sitting in front of me because his wife gave him the “go see Dr. Kellyann or ELSE” stare. (You know, that “or else” can scare the heck out of a guy!) So, he was sitting in front of me much like someone sentenced to jury duty. Well, I had been to this rodeo before. You can tell a lot about the health of someone by examining some common threads that you often see in Chinese medicine diagnostics.
I studied quite a bit of Chinese medicine and I knew much of what my friend was feeling was because he was caught up in what I coined in practice as “decadent eating.” While it may be okay to eat crap some of the time, when you make it a habit, you are literally poisoning your cells. I can’t make that any clearer. I knew a hair analysis was not the answer to my patient’s issues — it was clearly his decadent eating lifestyle. His nightly habits of brew and picnic foods, was putting him over the top.
Here’s why:
Most of us don’t get unhealthy or overweight from eating a small amount of crud, but regular amounts of crud, consumed in excessive quantities all of time can poison us! In fact, our risk for developing sickness and disease goes up considerably when you get a daily dose of foods that are not best for your body’s design. By the way, I’m not talking about a mamby pamby illness like a cold, but the biggies like cancer, heart disease, diabetes and obesity.
The truth is, because of the “economic principle of declining marginal benefits to dietary toxins,” it’s what you do on a regular basis that makes a difference. In other words, if you want to go off the rails, do it in one shot. Hold nothing back, and go until the wheels fall off — then STOP. Poisoning yourself everyday is the worst thing you can do to your cells. Your cells become riddled with carrying matter that's not easily eliminated. This is a dangerous state for your cells to be in. Sick and starving cells create havoc.
The bottom line: You can’t make progress on yesterday’s garbage when you are constantly cleaning up after today’s mess. To make any difference, you need to eliminate as much garbage from your diet as you possibly can. What is this garbage you ask? Dietary Toxins: These toxins are anything your body cannot fully utilize, metabolize, digest or eliminate causing waste, debris or harm to your gut.
The biggest dietary toxins I see today are:
Wheat and other grains
Added sugars (both real and artificial)
Poor-quality oils
Soy products
In my next four posts, I’ll break things down for you and tell you just why these are dietary toxins and that if you eat them on a regular basis you are stamping your card to get into the worst party in town — your local sick bay. Well, so I don't leave you hanging…my burger and brew friend was not so easy to convince until he starting feeling so bad he could barely function.
I took the hair analysis he requested and while he certainly had some elevations there (like most people do) he didn't feel better until he paid attention to dietary toxins – because no matter how you slice it…they matter. Before I go, I have to share a quick story about a well-known blogger/radio host who’s now ridding herself of dietary toxins …
A Blogger on a Mission
I had been following a blogger named Debra Lynn Dadd for years. She is the founder of the website http://www.debralynndadd.com and a radio show called Toxic-Free Radio. Guests share their insights on everything from cosmetics to gardening – it's a great radio show, and her blog has been invaluable to me in demystifying what toxic-free products to buy. I first turned to her when I was pregnant and wanted a totally toxic free environment for my son. Debra, coined the Queen of Green by the New York Times, is a wealth of information.
She has been at it for years and gets literally hundreds of thousands of visitors to her website every month. I reached out to her about her radio show, on which I was a featured guest on the topic of dietary toxins. You can listen here: Dr. Kellyann Petrucci on Toxic Free Talk Radio She also invited me to do a guest blog post on the same topic, which you can read here. You know how they say, when you are supposed to do something, your teacher often shows up, that things start to align.
That's what happened with Debra and me! My 30 Day Reset Diet made total sense to her. She asked me what the 30-Day does, and I told her, “It gets the toxins out of the cells, the nutrients in … that everything rises and falls on healthy cells.” This resonated with her. She evaluated the program, and decided to JUMP IN! Debra is wonderful to work with because she was completely ready, and is totally committed. You can read about her amazing journey here: www.debrashomecooking.com. Join Debra on this amazing journey by starting your own 31-Day Total Health Reboot cellular cleanse! It works!! Keep thinking big and living bold!
Blog
by Dr. Kellyann
on Jan 26 2014
TaDa! Every Week I’m going to “dish out” a dish from my weekly cooking adventures! I’m rolling up my sleeves and pulling out my Italian!
These recipes just may make you wake up on Sunday mornings saying, “I wonder what Kellyann’s got cookin’ today?”
You can expect the following from these recipes:
Seriously delicious
Perfectly primal
Sometimes naughty (like the decadent cookie I’m working on now)
Timely tie-ins (Like the Super Bowl goodie I’m working up)
Easy to make
Totally original and fresh
What’s Cooking this Week?
Okay, so I’m on the East Coast and it’s so cold even the dogs wanted hot coffee in their water bowls today. I feel obligated to pay tribute to all of my readers that are feeling the freeze and throw them a solid. Even if you’re in a part of the world that’s toasty, you are still going to love the warm, creamy, full-body decadence of this soup.
This week I’m going to introduce you to one of those items you’ve likely ogled and wondered about. I’m betting you’ve picked up this item in the market and said, “What in the world is this thing?” It’s called Kabocha squash.
Doc, what the heck is that?
Kabocha squash (pronounced kuh-boh-cha) is a hard, winter squash available from late fall to late spring. It has a brilliant yellow-orange flesh, like a pumpkin's skin. Both the texture and flavor of Kabocha squash is similar to a sweet potato: the soft, moist and fluffy Kabocha is surprisingly sweet and slightly nutty. This squash is a centuries-old variety of Japanese squash, which, in Japan, is often referred to as a Japanese pumpkin.
Ok, Doc. I might have seen it. But where can I for sure find the silly-looking thing?
You can likely find it in organic markets such as Whole Foods, as well as many traditional supermarkets. If you can't find Kabocha squash, then acorn, butternut, or buttercup squash varieties make good substitutes.
Oh, and what’s with the bill of sale on this veggie? Is it good for me or something?
If you have heard me speak or have been reading my blog for a while, then you know why I LOVE squash. It helps fuel your body after a work out and gives you energy when you feel blah and sense that you need more food or something substantial.
And … Kabocha is a great, 30-Day Reset veggie!
Also, the rich orange flesh indicates Kabocha squash is high in beta-carotene, a powerful health-promoting antioxidant. It's also high in dietary fiber, which, of course, moves food through those 25 feet of intestines.
Here, I present my Apple Kabocha Squash Soup! Spoon up!
Keep thinking big and living bold!
-Dr. Kellyann
