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I mentioned in my last post, Primal Label-Reading 101, that navigating the grocery store can get dicey when venturing into the middle-aisle jungles. This can’t be avoided — even when following a primal diet —  because middle aisles contain essential pantry items. How you stock your pantry makes a big difference when  your goal is to create meals with high flavor. Examples: The Beef-Stuffed Zucchini in my Paleo Cookbook for Dummies wouldn't be the same without the coconut aminos or the chipotle chili powder, to be sure! And my OMG Chocolate Chip Cookies couldn't be as fantastic as they are without the almond flour and Paleo-approved chocolate chips found in the … you guessed it … middle aisles. But do venture into these aisles with your eyes wide open. Just as there are many surprises in life, sneaky surprises await on many foods with a barcode. Examples: Did you know that canned tuna fish often contains poor-quality oils? Or that jarred salsas can contain corn, sugar and wheat? Mustard is a great way to add flavor, but as innocent as this condiment is, you still have to look for sneaky add-in ingredients! Be particularly wary of the sneakiest sneaks of all, which create absolute nutritional toxicity in your system and should definitely be on the “no” list. These include: Wheat and gluten, soy, added sugars, artificial sugars and corn. Beware! Gluten All major cereal grains should most likely be avoided because of their toxic effects (more on this on a future post). They do find their ways into your  diet if you are not careful. Review the following list and you’ll be in-the-know when it comes wheat- and gluten-filled foods that you should avoid: Sneaky names for wheat and gluten: If the following ingredients appear on a label, it most likely contains wheat and/or gluten: artificial flavoring bleached flour wheat protein caramel color dextrin flavorings wheat starch hydrolyzed plant protein (HPP) hydrolyzed vegetable protein (HVP) hydrolyzed wheat protein hydrolyzed wheat starch malt maltodextrin modified food starch natural flavoring seasonings vegetable protein vegetable starch wheat germ oil wheat grass Soy Soy, like grains and whole grains, is another toxin promoted as healthy. And soy is now nearly synonymous with the modern diet — it’s present in just about every packaged and processed food in the form of soy protein isolate, soy flour, soy lecithin and soybean oil! For this reason, most people are unaware of how much soy they consume. The average American gets up to 9 percent of total calories from soybean oil alone. So watch out for this one, it’s everywhere! Sneaky names for soy: If the following ingredients appear on a label, it may contain soy: artificial flavoring hydrolyzed plant protein hydrolyzed soy protein hydrolyzed vegetable protein (HVP) miso natural flavoring soy sauce soy flour soy fiber soy albumin soy lecithin soy protein stabilizer tamari tempeh textured soy flour (TSF) textured soy protein (TSP) textured vegetable protein (TVP) tofu vegetable broth vegetable gum vegetable starch Sugar Sugar is ubiquitous in the modern-day diet. Most have adapted their tastes to expect sugar in almost every bite. Sugar once in a while is okay, but the constant drip of the sugar faucet is problematic to our cells. Sneaky names for sugar: If the following ingredients appear on a label, it contains added sugars: agave nectar barley malt syrup cane crystals corn sweetener corn syrup crystalline fructose dehydrated cane juice dextrin dextrose disaccharide evaporated cane juice fructose fruit juice concentrate galactose glucose high-fructose corn syrup invert sugar lactose maltodextrin malt syrup maltose monosaccharide polysaccharide ribose rice syrup saccharose sorghum or sorghum syrup sucrose treacle turbinado sugar xylose Watch for it, in its many forms and disguises! Sugar in the form of fruit juice concentrate often appears in high-quality sausages, and some nut butters include dehydrated cane juice. These are minimal amounts of sugar, so after your 30-Day Reset, it’s up to you how much of these “acceptable” sugars you allow in your everyday diet. Artificial sweeteners: worse than sugar? Artificial sweeteners not only add zero calories to food, they add zero nutrition and may actually cause damage. When you taste something sweet, your body expects to have calories associated with that flavor —and that sets off a whole slew of reactions in your body to deal with those calories. The chemical manipulation of artificial sweeteners is harmful and can lead to insulin resistance. Avoid these artificial sweeteners on their own and in processed foods: Aspartame Equal NutraSweet Saccharin Splenda Stevia Sucralose SweetLeaf Sweet ‘n Low Truvia Corn Corn plays a major role in America’s agricultural demise. Watch the movies King Corn or Food Inc. for more on this point. The foundational point, though, is that corn is low in nutrition and high in starch and phytic acid (anti-nutrient that causes malnutrition and gut distress). Government subsidy is a big problem – corn is in EVERYTHING! Watch out for this one like a hawk! Sneaky names for corn: If the following ingredients appear on a label, it contains corn derivatives: artificial flavoring corn alcohol corn flour corn meal corn oil corn starch corn sweetener corn syrup solids dextrin dextrose food starch high fructose corn syrup maltodextrin mazena modified gum starch sorbitol MSG natural flavorings vegetable gum vegetable protein vegetable starch xanthan gum Keep thinking big and living bold!

I’m drinking extra amounts of water today to get my voice ready for radio! Really, if you’re a Paleo person like me, you don’t need extra water. You get all you need by drinking half your body weight daily — something all Paleo practitioners follow. But I really  am brushing up on my radio-interview skills, as I’ll be featured on Toxic-Free Radio tomorrow, sharing my insights on, quite simply,  how food makes you healthy or sick, and how you can change your body condition dramatically in just 30 days. You’ve heard me go on and on about the 30-Day Reset because I believe in it. Show host Debra Lynn Dadd also believes in living a toxic-free life. She is a must-hear and has written several books on toxic-free living. Debra 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 again — and me! — tomorrow. Hopefully those who tune in to Toxic-Free Radio will be enlightened as many of you are. Just click here to listen in! Keep thinking big and living bold! -Dr. Kellyann

(Part 1) - When you shop for Paleo/Primal foods, it’s pretty basic for the most part. Even if this way of eating is completely new to you, you’ll find the learning curve a small one. Yet there are a few sneaky ways that manufacturers trick us into believing ingredients are okay. Most of what you need can be found on the perimeters of the store — the produce department, the butcher and meat departments, and the dairy section for eggs or butter from grass-fed cows. But shopping for pantry staples can be tricky. Things can get wild when shopping for items like salsa and hot sauce, really! Here’s where you may need some de-mystifying or de-constructing. In fact, anything with a barcode needs a good once over. Here are some of the approved pantry foods that may need a savvy eye to catch problematic ingredients or label trickery: Approved Pantry Foods Shredded coconut (great as a snack or to add sweetness to dishes) Unsweetened coconut milk (full-fat canned), unsweetened almond milk, and flax milk (instead of dairy) Canned chilies Salsa Fish sauce (Red Boat brand is good) Gluten-free hot sauce Gluten-free mustard Vinegar: Red wine and apple cider varieties Unsweetened, sulfite-free pickles Unsweetened applesauce. Canned fish: tuna, salmon, sardines, crab or mackerel. (Vital Choice is a great brand for very clean, fresh fish) www.vitalchoice.com Gluten- and soy-free beef jerky Nuts and seeds Unsweetened nut butters Artichoke hearts Olives (read the label for additives; should have olives, water and salt as the only ingredients) Unsweetened, sulfite-free dried fruits Arrowroot powder (used as a thickener; substitute for conventional flour and cornstarch) Coconut flour (instead of conventional flour) Almond flour (instead of conventional flour) Coconut aminos (instead of soy sauce) Broth: Chicken, beef and vegetable Raw honey Pure maple syrup Dark chocolate with at least 85 percent cacao Unsweetened cocoa powder Sun-dried tomatoes Tomato sauce. (Rao’s is a good brand) Tomatoes in a jar or a carton* * If you are on my 30 Day Reset then you can go to my 30 Day Reset recommended product list on AMAZON Tomato-Product Shopping Tips Tomatoes are acidic and react with the metal in cans. The interior coating of the cans contains Bisphenol A (BPA), a nasty, estrogen-mimicking chemical that can make you sick and fat and cause infertility problems. Most of the companies within this industry have BPA issues with their cans, so buying jarred tomatoes is best. BPA-free tetra paks like Pomi or Trader Joe’s brand are safe. My favorites are jarred organic strained tomatoes and tomato paste from Bionature (www.bionaturae.com/tomatoes.html) and conventional tomatoes in tetra pak cartons by Pomi (http://pomi.us.com/home.php) or Trader Joe’s brand Italian Tomato Starter Sauce. The Lowdown on Labels As you can see from above, there are a few “processed” foods that are included on the primal-approved list, but generally, you want to avoid any food that has been produced in a factory. However, purchasing ingredients that have labels can’t totally be avoided and some rules need to apply. Is it Recognizable? There’s one easy-to-understand rule when you read labels: if you don’t recognize the ingredient as food, you shouldn’t purchase it. That’s an oversimplification, of course, but you really can’t go wrong if you follow that advice. Even seemingly innocuous products like herbal tea, “all natural” salsas, and instant coffee can include hidden varieties of wheat, corn, soy and sugar, so you must be diligent in reading labels even on foods that seem “safe.” When reading ingredient labels, you’ll want to be on the lookout for scientific names and variations on problematic ingredients like wheat, soy, sugar and corn. You should also be on the lookout for any ingredients to which you have an allergy — and beware of any ingredients that you can’t pronounce. Watch for 'Flavorings' The phrases “artificial flavorings” and “natural flavorings” are used as a catchall for flavor enhancers — manufacturers are not required to disclose exactly what they are. Both of those labels can indicate wheat, gluten, corn and soy, so even if everything else in the product is primal-approved, steer clear of foods that include those ingredients on their labels. Play the Number Game Look at the number of ingredients on the label. Be suspect of any product with more than five to seven ingredients. A lot of ingredients means sketchy items and chemicals may have been added.  Order Up! Ingredients are listed in order of rank —  the highest percentage comes first.  Understanding these basics will help you to eat clean  … without pulling your hair out. Stay tuned for my next blog post: Avoiding the Booby Traps of  “Sneaky” Foods A super, user-friendly guide to get you started eating clean is my new 30-Day Reset, which takes you through all the fundamentals you need to detox your body of gluten, sugar and dairy. A full meal plan and shopping guide is included with the 30-Day Reset plan.   Keep thinking big and living bold! -Dr. Kellyann

I’m just back from a whirlwind trip to Michigan to host an evening seminar on launching the 30-Day Reset. After I was featured on Fox-2 News  on Thursday morning, the calls came in … “Sign me up! Sign me up!” So many metro Detroiters called to reserve a spot at the 30-Day Launch/New Year, New You program, held at the beautiful Community House in Birmingham, MI. I partnered with the great folks at Birmingham Wellness Center.  No less than 250 people reserved a spot for the complimentary program — we sold out! Of course not all showed, but we had a fantastic turnout that included people of all ages — and sizes. Both men and women were interested in hearing more about a healthy way to lose weight, to look and feel great! Some arrived solo, some with their spouses, some with pals and girlfriends … and all shared the common goal of wanting to reinvent themselves. I revealed stories about former patient Drew, who lost more than 100 pounds and literally saved his life on the Paleo program. I talked about a little 2-year-old who tragically died due to issues that may have likely been caused by all the dairy she was consuming. I talked about chronic diseases, intestinal disorders, heart issues, Psoriasis , lethargy and all those things that can be improved and alleviated by embarking on one of My Plans. Boy did women relate when I shared tales about how we all feel when we meet or are around that one person who just sparkles and beams! (Who’s this mom who always glows even during car-pool pick-ups??? Well, I gotta tell you … she’s likely following a healthy, Put Real Foods First diet.) I couldn’t believe all the heads nodding in the audience. It’s as if I turned on a switch for the attendees (sort of like turning on that natural fat-burning switch when everything becomes magical and the transformation begins!). Folks were beaming. I’m excited that this contingency of  interested Michigan residents is ready to launch and I can’t wait to follow their successes.  The Birmingham Wellness Center will be tracking and supporting some 40 individuals as they head into the land of delicious, healthy cooking; a Paleo-pleasing  pantry; sharp decision-making; and a more contemplative lifestyle for a month or so. Oh, and that’s the land of loose-fitting clothes, too… yes! Besides losing weight, we talked about other areas of your life that improve on the my plans. Again, the nodding of the heads on who’s in need of what. As the program de-toxified and de-acidifies your body with whole, natural, un-processed foods, participants also will notice that the Paleo lifestyle: Balances blood sugar Reduces inflammation Boosts the immune system Quells food intolerance Improves sleep Patterns Balances energy Encourages your body to burn fat naturally (that fat-burner switch goes on, naturally, and works even while you’re sitting at your desk!) Crushes sugar cravings and improves habits After the presentation, folks lined up to receive a signed copy of my Living Paleo for Dummies (Wiley) book. They asked questions about their own challenges and can they go on the diet if they’re vegetarian, if they have cancer, if they have heart disease, etc. And the answers were: “Yes, yes, and yes!” That’s all addressed in the my plans launch packet and is also part of the Frequently Asked Questions area. They also asked about ages. Guess what? Eating well is a good plan for EVERYONE.  Thankfully, we arranged to have a videographer at the presentation, as I knew this would be a great program. Professionally edited and designed, it truly is a must-read, and, of course, a must-do! Click here to learn more about my programs, which includes a background on why this lifestyle works, everyday tips, how to clean and restock your pantry, troubleshooter tricks-of-the-trade, support, common questions and answers, delicious recipes (you’ll master this healthy way of cooking in no time flat, promise, and de-mystify everything from healthy cooking oils to best meat cuts!), and more! Keep thinking big and living bold! -Dr. Kellyann P.S. Watch for an upcoming webinar on the 30 Day Reset

I remember one afternoon walking along the cobblestoned streets of Notting Hill, West London — the charming quaint town where I was so fortunate to have once lived. In front of a local pub around the corner from my flat, a ton of fancy cars were lined up. One had the American flag waving from its door. There were guys dressed in suits with funky earpieces and serious faces, (like the agents from the movie Matrix).  I thought … wait a minute is that the President’s limo? I walked toward the pub on that empty alley and before I knew it a rope was put up in front of me and I was advised to stand back. In what seemed like a split second, a crowd showed up, standing behind me in a line all held back by a rope. I had a feeling it wasn’t the fish and chips everyone was waiting for. Since there were no smart phones yet, people actually started talking in line. I learned that the English gentleman standing next to me was an MD, who practiced alternative medicine on Harley Street in London (the main doctor-offices drag in London).   I refer to him as “Dr. Good-looking,” for obvious reasons. We had a nice chat about homeopathy, the Queen Mother and Wimbledon. Before we knew it, out walked President Bill Clinton with Hilary by his side. He walked over to the crowd and waved, and looked right at my new friend and me, and said “It’s a pleasure to see you today.” After he entered the limo, I turned to “Dr. Good-looking” and said, “Seriously, did that just happen?” That was crazy!  He turned and stupefied me by saying, “It’s a shame, isn’t it?” I looked at him clueless. He then said, “Your President is a sick bloke. He’s a heart attack waiting to happen.” I of course said, “How in the world would you know this? He then asserted, “Look at his face, his nose, his red eyes. He is loaded with Inflammation…” “Dr. Good-looking” wasn’t all good looks, but brains, too, because it wasn't too long after that President Clinton was diagnosed with heart disease, and a quadruple bypass followed! I never forgot our conversation, the “face of inflammation” or lost the lesson. President Clinton had no idea he was living a lifestyle and had all of the secret markings of inflammation. Here’s what I learned; Keeping an “I” on Inflammation can save your life. If we had our own personal full-body X-ray, we may be surprised at what we’d see, and we’d also make different choices, so why not pretend that you can see your entire body and its goings-on! I bet you even have an idea of what it looks like, based on your lifestyle choices. First, let me clear something up. There is good and bad inflammation. Your body has a pretty powerful defense system. The good inflammation, or the NORMAL inflammation, is imperative for survival. Definitely your friend. Normal Inflammation (acute inflammation) is your body’s rapid response to injury or illness. Think about this happening when you, for example, sprain your ankle, get a sore throat, a sunburn or a cut. What you don't want is BAD inflammation (chronic inflammation), which causes your immune system to run amuck. Chronic inflammation becomes like a forest fire that you can’t put out. The biggest take-home and reason why you shouldn’t have chronic inflammation on your radar is hidden inflammation is the ROOT of all chronic illness, like heart disease, diabetes, autoimmune diseases, cancer and even obesity. The Signs of Secret (or Chronic) Inflammation: Feeling “heat” like your joints are on fire Skin problem Allergies and asthma High blood pressure Continual bowel problems (constipation, diarrhea or bloating) Chronic fatigue Ongoing pain in the body Are there tests to determine if you have silent inflammation? Yes, there are several, but the most common for non-specific inflammation, or silent inflammation, is C-reactive protein, which is a simple blood test. Doctors will look for Elevated High Sensitivity C-reactive protein (HS-CRP). Other tests and what doctors look for to determine inflammation: SED Rate High levels of homocysteine Elevated ferritin in the blood Elevated HDL Elevated monocytes can be a secondary indicator Elevated blood glucose Ok, Doc. You scared the crap out of me. How do I avoid inflammation? Come on … if you’ve been reading my blog for a while you know what I’m gonna say… Choices. You avoid inflammation by your choices. You can choose a Pro-inflammatory lifestyle (choices that bring inflammation to the body), or an Anti-Inflammatory lifestyle (choices that keep inflammation away). My question to you is what’s it going to be? You chose Pro-Inflammatory when you: Stress out all of the time Eat like a fool as a rule and not as exception Eat inflammatory NO fats like refined seed oils (canola, corn, partially hydrogenated, sunflower, safflower, etc.) Work all of the time and find no balance Are in a paradigm where you are doctored up on modern medicine and don't find a wellness outlet to manage health Think negatively (i.e., engage in “stinking thinking”) and are critical of others Running super low on vitamin D (most of us are, so PLEASE get your levels checked) Your diet is filled with sugar, gluten and dairy Don’t move your body (humans are designed to move a minimum of one hour daily) Live like a hermit without human connection (with all of the meet-ups, interest groups and clubs, there is a place for you somewhere) You chose Anti-Inflammatory when you: Eat a diet that consists of real foods as a rule and not an exception (see more below) Create strong, healthy digestive health (more on this in future posts) Take a good quality fish oil Get enough sleep Have positive relationships Play and connect with others Exercise and find time for movement at least one hour per day Unplug from electronics once in a while Keep your toxins down where you can (cleaning supplies, air quality, make-up and creams, etc.) It all matters!  All of these lifestyle big hitters affect your molecules in such a way that you either create inflammation, or you don't. That's it. Ok, Doc. I get all of that, but can you tell me a little more about Pro-inflammatory and Non-Inflammatory foods? I will be coming out with a beautiful inflammation diagram for you in the near future, but for now, here are some foods to get you started: Pro-Inflammatory “NO” foods Sugar Poor-quality “NO” oils Artificial sugars Refined natural sugar like agave Most grains Frozen yogurts Cheese sticks 100-calorie snack packs Most bottled salad dressings Most packaged spice mixes and dips Vegetarian meats (soy burgers, veggie loafs, soy dogs) Anti-Inflammatory “YES” foods: Grass-fed meats (filled with a good ratio of omega oils and CLA’s — anti cancer fighters) Oily fish (like salmon and sardines) Extra virgin olive oil Fresh or frozen berries Fresh or frozen vegetables Avocado Collagen protein Olives Dark chocolate Fish oils Red wine (in moderation) And remember, the choice is YOURS. Keep thinking big and living bold! -Dr. Kellyann

So I ask, How Are Your New Year’s Resolutions Going? If you are like most of the people in America, your resolution had something to do with what not to eat. And, after about a week into it, you may be feeling the pain. Some of this pain may just be a natural reaction to detoxing from wheat, sugar and dairy — the no foods on which I speak about often. I have consulted hundreds of patients and many doctors who have pulled the rug out on the ol’ sugar demon. And they’re all the better for it! So, if you are feeling a bit wonky, it’s OK. Let your body do what it needs to do. Be strong, and, most of all, be patient! (Much more to come on this in future posts.) If, however, your New Year’s Resolutions aren’t panning out, let me help you make better choices. Losing weight and healing conditions is all about one thing: CHOICES. I know, I get it. Sometimes you don't know what you don't know. But now you know me. You won’t have that excuse anymore because I’m committed to giving you content that is going to get you where you want to be. It’s what you do every day that matters — not the one-offs like when you tried a new restaurant last week and ate more than you should have, or sampled that croissant in Paris, or attended that holiday dinner party where you went off the rails. It’s long-term lifestyle choices that matter. Here are some questions I received recently. I hope my answers help you with perhaps some of your lifestyle struggles: Q: “I love the ease and comfort of convenience foods. You know, grab and go. I’m struggling with this and I don't want to succumb to 100 calorie snack packs” A: “How about this. Paleo trail mix is super easy to make and a great snack. You can make a bunch and portion them out in single-serving Baggies. Got kiddos? They have a BALL making this mix. I have just the recipe.   Q: “Doc, I’m detoxing from soda. I drank about three cans a day and I really miss that taste in my mouth of something other then just water or tea!” A: I’m of course shrieking, and SO glad they are kicking that poison to the curb. “Try this: Sparkling water with fruit like lemon, lime, oranges or berries. Sometimes a couple of olives tossed in the glass does the trick nicely! It’s called Dr.Kellyann’s Spa water. I did a post way back that you might enjoy:   Q: “I’m totally feeling awful and I want to grab and eat something that I gave up, like M&M’s, my weakness.” A: “Yep. Been there. Fat will help ease sugar cravings. And cinnamon is a great natural blood-sugar stabilizer that also gives you a sweet fix. I made these awesome coconut chips on FOX news and the anchors and producers went hog-wild over them. One of the anchors asked three times. “These are really good for you, huh? Wow, who knew?”   Q: “Every once in a while, I want to be able to give myself a treat, but I’m struggling as to what is not going to really set me off.  My old way (before 2014) was to grab a muffin at the bakery, and that would do it. I figured it was better than a cupcake … sigh.” A: Ok, so one of my MAIN messages is that we are hardwired for sweets. Don't even try for one millisecond to think you can divorce sweets for good. You just have to redefine sweets. Your body is designed to eat sweets made from natural sweeteners and sugars like berries and maybe some dried fruit for a sweet twang. NOT Dunkin Donuts. That's where we got into trouble. Try this replacement for your muffin fix, and let yourself “honestly indulge” once a week.  These Pumpkin Pie Muffins are made with nut flour and pumpkin puree, and sweetened with just a tad of honey and vanilla. — so much better than all that gluten and added sugars. Still decadent, but not a gluten and sugar slam. These are all excellent lifestyle tips not only to help with your resolutions, but for here on out. Don’t fret if you have a can of pop or a muffin now and then. Those are the one-offs I talked about earlier. Make the one-offs the absolute exception rather than the rule. Incorporate healthy lifestyle choices into your life, and, before you know it, they’ll become habits. Those M&M’s will be nothing but a memory. I’ve made my resolutions; you’ve made yours. Let's work together in 2015 to blaze trails! Keep thinking big and living bold! -Dr. Kellyann

While everyone else is out purchasing heavily discounted holiday ornaments, wrapping paper and cards, and low-priced rock-bottom apparel, I’m your “food Santa” as we continue to revel in the holiday season … I’m thinking about some insider secrets on what types of primal foods are now at lower prices … and where. And if not lower, which ones actually give you the most bang for your buck! With that, unwrap my favorite shopping tidbits below: - I can always find good deals at Trader Joe’s on coconut oil, full-fat coconut milk in a can, nitrite-free bacon, ghee, olive oil, wines, dark chocolate, sparking water, frozen bagged vegetables, maple syrup, bulk nuts and seeds and dried fruits.   - At Whole Foods, I find the Friday deals to be outstanding — the best I’ve ever seen in the food business. And the meat and fish availability is insane! - Sometimes, I check out Amazon prices, which seem to fluctuate. But when you can’t find something consistently at Whole Foods, Amazon usually has it, including coconut aminos, coconut flakes, coconut milk and almond flour.   - Costco has bulk organic raisins, coconut oil, organic spinach, avocados, Kerry – butter made from grass-fed cows, Lime Lacroix, San Pellegrino and lump crab meat. - Holiday-themed foods like cans of cranberry sauce and bags of cranberries, pureed pumpkin and meats like turkey and ham also may be reduced right now. Hope these tips help make your post-holiday shopping worthwhile!  Keep thinking big and living bold! -Dr. Kellyann

How easy is it to let things get out of hand — in the health department —  whether it’s you or your family members? Another night on the couch of watching a movie and drinking a glass or two of wine with a bag of Tostitos (hey, they’re baked, they’re corn, they won’t hurt, right? And didn’t a report just come out on the health benefits of red wine? How can another glass hurt?).  Another giving in to your grade-school kids as they whine for a box of Lucky Charms or Cocoa Puffs  in the cereal aisle at the store. And another, “Sure Mom, I’d love to try a piece of your chocolate-cream pie; it’s always fantastic!” And pretty soon, you and yours are heading for some type of health-related disaster. My gift to you this holiday season is eight words. I share them with my patients and I’ll share them with you: Put Real Foods First — For You and Yours. It’s as simple as that. During this, the season of gifts, are you thankful for the gift of health or are you working to reclaim the gift? Many of us had the gift and lost it. And we may be close to losing a lot more, including the ability to enjoy our gift-filled lives (family, friends, joy, etc.). I ask you to take care of your gift of health like you would a brand-new present under the Christmas tree. Treasure yourself as you do that new car, new pair of boots, that high-end, expensive hair style and color treatment, your boating hobby, etc.  Once you learn that health is a gift and that you have to treat it with the utmost care, no one can take that knowledge away from you. You will always have the ability to improve your health. This is the gift that can last a loooong time. It's yours for the taking. Remember, your habits will enhance the gift or destroy it. If you are in a state of dis-ease or have serious health issues that you caused by making bad choices, this dis-ease in your body WILL express itself and your original gift of health will diminish.  Don’t let it. Health is the ultimate gift. On one of our biggest gift-giving days, ask yourself how you’ve been treating your gift of health? Merry Christmas to you and yours. Keep thinking big and living bold! -Dr. Kellyann  Photo by freedigitalphoto.net

When Drew, one of my patients, contacted me a while back, he said he was “headed for disaster.” In the world of health, disaster typically means severe illness and often, death. And so, yes, he was headed for disaster. His wife, Pam, called me and was filled with fear. Drew was in the hospital — she took a moment to call me from the parking lot so she could speak to me privately. They had been married for 33 years, and during those years, Drew’s health had declined, but only because he let it. He was at least 150 pounds overweight and his blood-sugar levels were sky-rocketing. For those of you who don’t know what that means, it’s that his body was creating an excessive amount of glucose, which circulates in the blood plasma. Chronic levels, like Drew’s, produce serious organ damage. Drew and Pam raised three wonderful children and all were concerned about Drew. His blood-sugar level was 358 when Pam called me (twice what it should be). Pam, a nurse, thought she might lose her husband. She wanted to support him in any way possible to get those numbers back to normal as naturally as possible. We don’t’ know exactly how Drew got to that point in his life. But how many of you reading this can relate? I told him, quite simply, Put Real Foods First. And I’d like you to remember those words as you make your resolutions for 2014. After two weeks on my 30-Day Reset program whereby Drew was doing his damndest to put real foods first, he and Pam were about to give up. Seriously, nothing was happening! Drew hadn't noticed any difference, and Pam was losing her ability to keep him on board. I told them they’d need to stay the course! Then the magic happened. At about week 3, the fat-burning switch flipped on. Drew started feeling healthy, energized and really focused (no more brain fog). His blood sugar started to regulate and he was losing weight like crazy. It was the "most important 30 days of my life," Drew recalls. Drew's habits and tastes changed, as did his awareness. He has since regulated his blood sugar and has lost more than 100 pounds. Friends and family say he looks radiant, strong, happy and healthy. For Drew, the 30-Day Reset was life changing. On this New Year’s Eve, I’m sure Pam is thankful for Drew’s improving health. Health is their reclaimed gift (in fact, she happened to get in shape, too, following Drew’s regimen … and she looks remarkably younger - And I’m betting the two of them are reviewing their new habits and creating even more great practices as they venture into the new year. Are you? See Pam and Drew below: Happy New Year - to you and yours. -Dr. Kellyann

It might seem that Christmas just wouldn’t be Christmas without the gluten-filled sweets and treats that you’ve become accustomed to since childhood. But new traditions can be just as rewarding as old ones — and sometimes the old ones can be updated without anyone being the wiser. Here, I cover how easy it can be to start new and healthy traditions, as well as some tricks to bring old traditions into your new primal lifestyle. This can be challenging, to be sure.  Aunt Betty seems to always have a platter of cut-out sugar cookies and Uncle Joe likes to offer you a cold brew as soon as you walk in the door. These are, of course, foods and beverages that don’t fit into your guidelines. Then there’s work! How many times must we walk to the coffee/tea station at the office only to find another box of chocolates from a vendor or a plate of cookies from the boss’ wife? These work treats can be a big tease.   And how about those more-frequent happy hours that occur this time of year? Or that spur-of-the-moment call from a friend who says, “Let’s meet for a holiday toast!” Do know that if you give in once in a while, it’s no big deal. But do be careful! These little hiccups can quickly get way out of hand. (Remember my post on how the average person gains about a pound every holiday season? That’s the one pound that doesn’t go away … so imagine in 15 years being 15 pounds heavier!) And that’s just the holiday season! Take a moment to count the number of special occasions throughout the year. There’s New Year’s Day in January, as well as Super bowl Sunday, which is a major celebration for some people. In February, you’ve got Valentine’s Day, followed by Easter, July Fourth, birthdays, weddings, anniversary parties and graduation celebrations. There’s a reason to celebrate during every month of the year, and if you indulge at every gathering, you can seriously disrupt your healthy habits in a way that’s counterproductive. But here’s the thing about the holiday season that I always remember: This is a time to focus on conversations, laughter, and camaraderie with your favorite people. It’s easy to fall into the trap of thinking that a party is primarily about the food and the cocktails, but really, it’s about enjoying social interaction with people you like. If you take the focus off the food and drink, and shine your attention on the people, you’ll enjoy the occasion more, and following your primal guidelines will feel effortless. The key is to learn how to enjoy your holiday social life and take part in holiday celebrations without feeling deprived — and without compromising your healthy new habits. Holiday Tips for Having the Best of Both Worlds:    Plan and Prep: You probably know by now that it’s much easier to guarantee your success of eating clean when you invest a little time in planning and preparation. This eat-think-and-be-merry principle definitely applies to making the most of social situations, too. With just a little prep — and a willingness to actively change your public behavior — you can enjoy parties as much as ever without sacrificing your eating principles. Meeting friends or family out on the town? Do your research: A quick, advance review of a restaurant’s menu can mean the difference between a relaxing, enjoyable meal and a gluten-infused nightmare. Read all the options on the menu and decide what you’re going to order before you go. Then when you arrive at the restaurant, don’t even open the menu — just revel in the knowledge that you know exactly what you’re ordering and sip on a glass of sparkling water with some olives or lemon while your dining companions make their decisions. BYOF: Okay, bringing your own food isn’t always possible or appropriate, but in many cases, it works like a charm. Let people know that you are fine, but that your body can’t tolerate or is sensitive to many foods, or that you are sticking to a special regime and that you have your own food but will enjoy their salads, etc. To avoid a stare-down with a tray of lasagna, I will take advantage of vegetables and salads or protein (if it’s served without sauces or breading). Eat Before You Go:  If your big night out is dinner in a restaurant with friends, you probably don’t need to eat before you go and can follow my trick above about looking up the menu ahead of time. But a party at a friend’s house or an afternoon of holiday shopping might call for eating ahead so that you won’t derail good habits. Eat a solid Paleo meal before you go and bring Paleo-friendly snacks with you to sustain you, if you get hungry, or to give you something to eat when your companions indulge in a snack along the way. Enlist Help: Tell your family and friends that you are sticking to your new food habits. That will shed light on why you’re not gulping beer, noshing on sugar cookies, or diving face first into the plate of appetizers you usually order. They might tease you a bit, but when they realize you’re serious and that it’s important to you, they’ll probably also encourage you and may even think about their own lifestyle and how they might want to try a primal diet. Be Firm: You might be surprised to learn that for the most part, no one else will really notice when you change your habits. And if they do, they most likely won’t care too much. If someone gives you a hard time — a waiter, a co-worker, a “friend” — simply look them in the eye and say with as much steel (and patience) in your voice as possible, “It’s important to me that I eat this way. I’m sure you understand my desire to be as healthy as possible.” Tell them succinctly why you live the lifestyle you do and I’m betting no one will argue with that. If you’re with friends or family members who want to know more or seem open to learning, here’s what I like to say: (It's what I like to call my dinner party pitch) “I love being healthy, feeling really energized and looking my best. Eating real, unprocessed foods gets me there. The concept is simple really. It’s just eating foods that our body metabolizes and digests best, so naturally I function better. This lifestyle is easier than you think and I actually learned to adapt almost every dish I used to eat to primal. The food tastes fantastic. For me, it’s a no brainer. I love the food, I look better, and I don't feel sluggish anymore or deal with any health conditions.” Eat When You Get Home: Congratulations! You did it! You went to a holiday party and avoided chicken wings and 2-for-1 cocktails. When happy hour turned into dinner, you ordered a salad with grilled chicken while everyone else ate burgers and fries. Now, back at home, you’re feeling proud, but also a little hungry. Now is the time to celebrate with a solid, Paleo snack. Put on your pajamas and snuggle in to enjoy a restful sleep knowing that come morning, you won’t have a food hangover. Sweet dreams. Hope these suggestions help you survive your next holiday party! Keep thinking Big and living BOLD!

Worried about packing on the holiday pounds? Holiday parties, alcohol aplenty and an avalanche of finger foods, cookies and snacks that most definitely lean toward the sugary carb side of the spectrum can really bite you in the behind (and make it bigger!). This may surprise you. Weight gain from holiday indulgences isn’t like gaining the “freshman 15.” In fact, solid research from the New England Journal of Medicine  states that most people only gain 1 pound over the winter holidays. Here's the problem: One itty-bitty pound accumulates year after year. (It’s like the bad gift that keeps on giving.) This makes me wonder if a lot of middle-age weight gain has something to do with this holiday “snowball effect.” Gaining just a bit of weight over the winter holidays can snowball into some major poundage by the time you’ve reached your 40s. STOP THE SNOWBALL! Want to prevent this holiday-effect from happening to you? The following two strategies work for me, and I’m betting they can work for you, too. 1) TRY FASTING.  It works and it’s not weird or difficult to do. In fact, The Fast Diet — or the 5:2 diet — which I have chronicled in my newly released book called Fast Diets, Wiley publishing, has been an absolute smash hit and has taken the UK by storm. The reason it’s all the rage? This fasting plan gets results. Fasting is simply an intentional, short-term, “pattern-interrupt.” Basically, you give your body a break from eating. This allows some healthy internal housekeeping to go on so you can prepare your body to feast. This is a flexible and ridiculously easy strategy to have your cake and eat it, too (literally!).  If per chance you are looking for a strategy to look younger, lose body fat, increase muscle mass and decrease insulin levels, you may just want to check this fasting thing out. I was a competitive body builder in my 20's and was pretty much dialed into the body-building circuit. One of the best experiences I had was the pleasure of meeting Arnold Schwarzenegger.  I asked him what were competitors’ biggest roadblocks to winning his Arnold Classic. He said people are afraid to get a little hungry. It's okay to be a little hungry. Hungry can get you healthy, lean and strong. But most people can’t be hungry for five minutes. Arnold was definitely on to something. 2) DON’T EXERCISE LIKE A DOPE. I mean this respectfully. I say this with Petrucci love. But, I must say it. Don't use old school, outdated methods to fight fat. You can outsmart a Christmas cookie. Here’s how: Fasting and Exercise = More Fat Burning Fitness guru/co-author Pat Flynn and I walk you through this concept in Paleo Workouts for Dummies, Wiley publishing. One of the best features of this book is the clearly spelled out fat-burning shortcuts, with pictures that portray how to perform them. It’s all very simple and clear-cut. Pat and I are all about burning fat. Pat likes to refer to it as: “burning fat like raw meat on a hot grill.” Bring this book with you when you work out, whether it’s in your basement or at the gym. It will walk you right through your work out. If you want to enjoy eating and not become maniacal and overly obsessive about every little thing you put in your mouth over the holidays, then you have to become a natural fat burner. This is like supreme goddess stuff. This means you’re sitting and you’re burning fat. You’re at work and you’re burning fat. You’re at home taking care of your kids, and you’re burning fat. You can train your body to do this. Here’s the holiday plan for slaying holiday weight gain: 3 Steps to Blasting Fat Do high-intensity exercise, such as weight lifting Combine high-intensity exercise with metabolic conditioning (called met-cons). Metcons are short, powerful “burst” exercises. The idea is to go as hard as you can and as fast as you can for a short period of time. You perform a certain number of rounds as quickly as possible with good form. Down-regulate your body with low-intensity exercise. I call this doing what you love. Whether it’s walking, hiking, yoga, Pilates, biking or swimming. Just make sure it's a slow, play pace, and it’s something you love. When you do high-intensity exercise, focus on the operative word — intensity — rather then time. 30 minutes is all you need. The heavier you can go with the weight and still keep good form and proper structure, the more you’re going to rip through that fat and become that natural fat burner. If you’re saying, “Yuck, I don't want to get bulky. I don't want to hurt myself, or I’m not a kid anymore, then you may want to meet my parents. John and El are in their late 70s and they do high-intensity weightlifting with metabolic conditioning and then down-regulate with some T’ai chi that they follow on their iPad. They are remarkably young for their age. It’s getting into these types of habits (updated exercises that don't contain any fluff, but just what you need to get the job done) that can keep them — and you! — engaged and successful.    Tip: If you can down-regulate with some low-intensity exercise immediately after your 30-minute high-intensity exercise, you will really annihilate that extra fat hanging around. So maybe a nice brisk walk or a slow paced spin on your bike. Want the easy button? Just do some basic kettlebell swings. My co-author, Pat Flynn, tried to convince me that these kettlebells are really amazing. I wish I had listened earlier. I’m shocked at the power of these stupid-looking bells. They are insanely effective at giving you an overall body workout and getting you strong and lean with just a couple of movements. If you're worried about injury, don't let that stop you. I found when you follow the proper form, it’s actually difficult to injure yourself. Needless to say, swinging bells is definitely a go-to for me moving forward. They are a blast! Here are some basic kettle bell moves that you can do on and off for 20 minutes. Try 15 seconds on, 15 seconds off, doing as many swings as you can in each 15-second working block, with good form. Dead Lifts (OMG do these help to shape your back side) Goblet Squats (I love what these do for your fanny. Plus this exercise helps you to move through everything you do in life easier — and they’re fun to do!)    Kettle Bell Swings (these are the best full-body exercise) Turkish Get-Ups (I call this my hotel workout. If I’m in a hotel, out of town for a TV show or book tour, this is my go-to exercise. They are a full workout in and of themselves. One and done.)   Push-Ups/Pull-Ups (classic exercises that are brutally effective)          You don't need to do a lot to get a lot of results. Try these two tips to become that natural fat burner and chillax a little. I’ll be doling out more holiday trouble-shooting tips and tricks this week, so if you have any specific concerns or questions, now is the time to ask! Keep thinking big and living bold!  - Dr. Kellyann P.s. I’m giving away the full Monty in our Holiday Book Bonanza!  The whole Paleo for Dummies series can be yours!  You can score all five of my books — they’ll be packaged and ready for gift giving!

Have any naysayers at your table this holiday season? They’re the ones who say, "Are you still eating that weird stuff?” as you set out a festive, Paleo meal. “Still on that, are you?” they continue. Cut them a slice of one of these perfect Paleo pies and you’ll have them converted instantly! They literally melt in your mouth and won't give you a "carb coma" afterwards. These decadent desserts are delicious showstoppers, just in time for the holiday season.  Check em' out!  Paleo Oreo Pie Paleo Almond Butter Pie Keep thinking big and living bold! - Dr. Kellyann

Holiday brunches certainly have their advantages! The term "whatever" comes to mind, as in the menu can include typical breakfast fare or not. And no need to serve before noon. Afternoon brunches work, too! Brunch comes without clocks or hyper-organization. Because it’s not exactly breakfast or lunch, the host can be as whimsical as he or she wants, serving something sweet and/or savory, and light and/or substantial. Casual also means kid friendly — another big bonus. So slow down and take a break from the mad holiday dash. Grab a primal mimosa and start planning a stress-free holiday brunch that’s sure to add a little sparkle to your season. Here are 5 Yummy Paleo Holiday Brunch ideas: Dr. Kellyann's Primal Mimosa Paleo Crab Benedict Primal Baked Eggs Crust-less Quiche Scotch Eggs Keep thinking big and living bold! -Dr. Kellyann

Was there something other then your Thanksgiving Day turkey that was overstuffed this holiday season? Was it you? Want to lose that bloat? During my many years in the health field, I discovered often times successful weight-loss and weight-management results from what you don't do, rather then what you do do. And that is also the case with intermittent fasting. Don’t freak. I’m not talking about starvation — not even close. I’m talking about a strategy that can bring flexibility and ease to losing the holiday bloat, burning off body fat, increasing muscle mass, balancing your blood-sugar levels and increasing your growth hormone. Bottom line: You’ll lose bloat almost immediately, look younger and feel a ton better. If you’ve gone off the rails and you want to reel it back in, this non-extensive strategy is for you. The Intermittent Fasting Lowdown Intermittent fasting restricts the amount of time you’re allowed to eat in a day. This is a unique plan because it’s shorter lived than regular fasting (goes 12 to 20 hours) with more frequent periods of fasting, practiced a few times per week. You simply compress eating into an eight-hour “eating window.” Most people who practice intermittent fasting report that 16 hours of fasting feels just right — you get hungry, but not too hungry. Here’s how it works: Let’s say you can be most comfortable with beginning your first meal of the day at somewhere between noon and 2 p.m. If that works for you, then you get to eat from noon until 8 p.m. Here are the four most popular eight-hour “eating window” schedules: 10 a.m. - 6 p.m. 11 a.m. - 7 p.m. Noon - 8 p.m. (my personal favorite) 1 p.m. - 9 p.m. But you can’t just eat any ol’ thing during that time period. The foods you consume during your “eating window” have a major impact on whether your intermittent fasting plan will work.  Check out my Smart Pyramid on proteins, carbohydrates, healthy fats and “Yes” pantry foods you can and should eat during your “eating window.” Sometimes the simplest tweaks can yield the biggest results. Intermittent fasting allows you to: Lose your bloat in 24 hours Boost your immunity Enjoy a less expensive and more convenient lifestyle Gain energy Develop a leaner, harder physique Create vibrant health Fight aging If you want a more sustainable and reasonable approach to being healthier, leaner and more energetic, check out intermittent fasting. It can give you the edge you’re after — and help you lose your Tday “stuffing!” Keeping thinking big and living bold!

No holiday table is complete without desserts. In fact, at my house, if I tried to pull a stunt like Thanksgiving without gorgeous desserts, I may be banished from my home and sent to a cave somewhere. At the very least, I would get massive eye rolling to the tune of…"Oh MOM!!!" This Paleo OMG Pumpkin Pie is insane. Just sweet enough with a creamy pie filling and a flaky, buttery crust. Saving room for dessert is a total DO! Salute! Keep thinking big and living bold! - Dr. Kellyann

Is it a total oxymoron to have the word vegetarian and Paleo in the same sentence? Well, some may get persnickety about this, but I definitely do not. Here's why: If you keep in mind exactly what Paleo is, (and is not) you'll gain some perspective: What Paleo is: A framework of foods. Foods that are the healthiest foods in each food group that we should consume. Simple and clean. What Paleo is not: A bunch of rules to follow short term with inflexible boundaries. Paleo is also not meant to make eating more confusing or extreme. So, just because someone doesn't eat a cow, should we throw them to the wayside? No way! They deserve to know their framework, and their healthiest options too. Let's start with an awesome vegetarian holiday table: Paleo Vegetarian Main Course: Provençal Vegetable Soup Paleo Vegetarian Fish Main Course: Pecan Crusted Salmon Paleo Vegetarian Appetizer: Primal Sweet Potato Salad Paleo Vegetarian Side Dish: Mashed Cauliflower Paleo Vegetarian Dessert: All American Paleo Cheesecake (OMG! SO worth it! Kid friendly too...) Keep thinking big and living bold! Dr. Kellyann

Paleo Cocktails - The do's and don'ts so you can Drink and be merry After more than 20 years in practice helping people to feel – and look — their absolute best, I know of a few of their questions that I can set my watch by. Conversations with patients often went like this: Patient: “I get all this real food stuff. It totally makes sense! But … can I still drink (fill in the blank here, it’s usually wine).”   Me: “Uhhh, maybe.”  And then I go on to explain that drinking alcohol on a regular basis isn’t part of a Paleo lifestyle. That said, enjoying a cocktail on occasion is okay, whether you wish to raise a glass in celebration, sip a glass of wine to take the edge off or cool off at a hot, Mexican fiesta with an ice margarita.    Here are the four keys to successfully including alcohol in your Paleo lifestyle: 1. Consume alcohol intentionally and responsibly. Dial into what you are actually doing. In other words, don't pound drinks until you de-evolve. 2. Be in tune with the individuality of your physical makeup. Every person on the planet has a different biological makeup. And each of us handles alcohol differently. Those who have various health issues will want to be super careful about the amount and types of alcohol they can handle and should experiment and explore to see what works or doesn’t for them.  Irritable bowel syndrome (IBS), Crohn’s disease, colitis, ulcerative colitis and celiac disease are conditions where alcohol may irritate the digestive system. A glass of wine here, a champagne toast there is probably not going to cause major issues, say my friends who have digestive disorders. But again, you’ll have to be the detective on this one. Investigate what works and what doesn’t. 3. Be Selective with Paleo-Smart Indulgences. Although no alcoholic beverages are technically Paleo, some are definitely better than others. The following are better choices because they are gluten free and “cleaner” than most other options: Organic red wine (Pinot Noir, Cabernet Sauvignon and Merlot)* Organic white wine (Sauvignon Blanc and Albarifno)* Vodka that’s made from potatoes (Chopin, for one) Tequila Rum * These drier varieties are better choices because they have less sugar. Why not the other stuff?  A day after consuming wheat-heavy beer, whiskey, rye and bourbon or sugary cocktails may find you feeling like you swallowed a bowling ball. Not to mention, that nice ol’ headache that often accompanies these indulgences. Tip: Always drink a glass of water between glasses of wine or spirits to keep you from getting dehydrated. 4. Pick and choose ahead of time the events at which you may  indulge. Consider going without as the holiday-party invites escalate. I often advise clients and patients to skip alcohol all together, especially as we get into full swing with the holiday season. You don’t need to consume alcohol at every gathering. Tip: Order club soda with two limes or a couple of olives. No one will know you’re not drinking alcohol — you’ll fit right in! Plus that drink in your hand appeases inquisitive friends.     In summary, what I love about Paleo is that it’s a customized framework that’s extremely individual. Paleo stresses foods and beverages that work best with our body. After you create your framework, you can become as healthy as you’d like. It’s really that simple!   Hope these guidelines help! Salute! P.S. When you’re ready to commit to a complete cell overhaul, which involves going on my 30-Day Reset journey, you’ll find that alcohol is an absolute no for the entire 30 days. You can learn all about the 30-Day Reset in my Living Paleo for Dummies (Wiley) book. And next month, we plan to offer an amazing get-healthy nutritional plan with detailed guidelines for the 30-Day Reset, including meal plans! (Stay tuned.) When you embark on the 30-Day, you stick to some simple rules that will help you make some big gains. Healing your gut, building better cells, cutting sugar cravings, boosting your immunity, becoming a natural fat burner, looking young and fresh and performing better are just some of those promises. The white-knuckle program crushes sugar cravings in just 30 days. But to get there, you must avoid all foods and beverages with sugar, including alcohol .       After you have done the 30-day Reset and your body is strong and free of those conditions you set out to heal, then celebration cocktails are a go. If you have deep conditions that need to heal, this may take longer. Keep thinking big and living bold,  Dr. Kellyann (photos by freedigitalphotos.net)

Food and Drug Admin. Takes Steps to Get Rid of Trans Fat — Hooray! Yes! It’s about time. As I’m sure you’re aware, the Food and Drug Administration took a big step this week toward potentially getting rid of most trans fat from out food supply, saying it has made a preliminary determination that a major source of trans fats  —  partially hydrogenated oils — is no longer "generally recognized as safe." If the preliminary determination is finalized, according to the FDA, then partially hydrogenated oils will become food additives that could not be used in food without approval.   Trans fat can be found in processed foods including desserts, microwave products (like popcorn!) , frozen pizza, margarine and coffee creamer, and has been linked to an increased risk of heart disease. Trans fat, which basically, in a nut shell, is NOT good for you — its assets include increasing the shelf life and flavor of foods. I don’t think trans fats do much for our  body’s shelf life, do you? Don’t get me wrong, we do need fats and by putting healthy fats on your plate, you’re helping nourish every structure and function of the body, including your brain. Healthy fats also help you absorb nutrients more efficiently and keep you feeling full. The Key? You have to pick the right ones, including those from sources such as avocados, olives, butter and ghee. Coconuts fats and certain nuts and nut butters are also excellent sources. I cover the topic in my most recent book, Paleo Cookbook for Dummies (Wiley, 2013). (Photo by freedigitalphotos.net)

Any good athlete knows what my Living Paleo food sponsor (and uber famous Crossfitter) Dan Bailey always says "Nutrition is the Foundation of all performance." The right recovery food will replace your body with the nutrition it needs for growth  - and allow your body to heal and recover so you can be consistent in your efforts.  After a workout,  your body needs protein, and a more dense carbohydrate (starchy vegetable). Instead of grabbing a bagel or a bowl of pasta, be Paleo Smart and give your body what its designed to eat; a Paleo approved starchy carb like a  sweet potato, or some spaghetti squash. Pumpkin, Kohlrabi, Jicama, beets are all also a go.   Side note: Some athletes fuel up on rice or protein shakes for extra energy. This can be Ok for some, as long as your gut is in tip-top shape and you don't have any conditions that are in play (like an autoimmune problem, or intestinal distress). Again, this is why I love Paleo. Because is NOT extreme, but Paleo is your template - you decide how Paleo you want to be based on YOUR needs. However, I always urge people to steer clear of gluten for fuel, because well, in addition to other reasons, it really creates havoc in the gut. Too much to make it really worth it unless its a very once in a while thing... you know, pasta in italy, a special occasion - that kind of thing.  Here's some recipes that will give you SUPER recovery (not to mention Super Immunity)!  SPAGHETTI SQUASH FRITTERS Prep time: 10 min • Cook time: 5 min • Yield: 4 servings Ingredients 1/2 onion, finely minced 1/2 cup almond flour 3 large eggs 1/2 teaspoon salt 1/2 teaspoon ground black pepper 1 spaghetti squash, roasted and shredded (about 4 cups)  1 to 2 tablespoons coconut oil Directions In a large bowl, mix onion, almond flour, eggs, salt, and pepper with a whisk until combined. Squeeze any excess moisture from the squash with a clean dish towel or paper towels, add to the bowl, and mix well. Allow the batter to rest 10-minutes. Place 1/2 tablespoon coconut oil in a nonstick skillet and heat over medium-high heat until the oil is melted and shimmers. Swivel the pan to coat the bottom.  Drop 1/4-cup servings of batter into the pan, making sure they don't touch. Cook until browned on the bottom and starting to set, about 4- to 5-minutes. Flip gently and cook the other side until browned, an additional 3- to 4-minutes. Cook in batches, adding more coconut oil to the pas as necessary. Serve hot.  Tip: These fritters are great topped with browned ground beef or lamb, served with Hearty Chili or enjoyed alongside grilled meats.  Vary It! Substitute shredded zucchini for the spaghetti squash!  SPAGHETTI SQUASH AND MEATBALLS   Prep time: 10 min • Cook time: 40 min • Yield: 4 servings Ingredients 1 large spaghetti squash 3 tablespoons water 3/4 ground beef 1/4 ground pork 1/2 cup fresh parsley leaves, minced 1 large egg 1 clove plus 2 cloves garlic, minced 1 teaspoon salt 1/2 teaspoon ground black pepper 1 tablespoon coconut oil One 28-ounce can diced fire-roasted tomatoes 8 large basil leaves, slivered Salt and ground black pepper, to taste Directions Preheat the oven to 375 degrees. Cover two large baking sheets with parchment paper. Cut the squash in half lengthwise, and scoop out the speeds with a large spoon. Place squash cut side down on the baking sheet. Sprinkle the water onto the paper around the squash. Set aside.  In a large bowl, mix the meat, parsley, egg, 1 clove garlic, salt, and black pepper with a fork until combined. Measure a tablespoon of meat and roll into a ball between your palms. Line up the meatballs on the prepared baking sheet, about 1/2 inch apart. Place both baking sheets in the oven and set timer for 25- to 30-minutes.  While the meatballs and squash are roasting, place the coconut oil and 2 cloves garlic in a saucepan over medium-high heat. Cook until the garlic is fragrant, about 30 seconds, and then add the tomatoes and basil. Stir to combine, increase heat, and bring to a boil.  Reduce heat to low and simmer, uncovered, until slightly thickened, about 10 minutes. Season with salt and pepper to taste.  Cover and reduce heat so sauce is just kept warm.  When the meatballs are golden brown and cooked through (about 25- to 30-minutes), add them to the tomato sauce to keep them warm. Leave the spaghetti squash in the oven to bake for an additional 10-minutes.  Remove the squash from the oven and, using a hot pad to hold it, scrape the inside with a fork to shred the squash into spaghetti-like strands. To serve, mound spaghetti squash on individual plates and top with sauce and meatballs.   BEEF AND BROCCOLI WITH ROASTED SWEET POTATOES   Prep time: 10 min • Cook time: 40 min • Yield: 4 servings Ingredients 2 large sweet potatoes, peeled and chopped into 1/2-inch cubes 2 tablespoons olive oil 1/4 teaspoon garlic powder 1/2 teaspoon ground cinnamon, optional 1 tablespoon plus, 1 teaspoon coconut oil, divided 3 cloves garlic, minced 1 medium onion, chopped 1/2 teaspoon salt 1/2 teaspoon pepper 1/2 teaspoon chili powder 1 pound ground beef 2 cups chopped broccoli Directions Preheat the oven to 375 degrees. In a large bowl, combine the sweet potatoes, olive oil, garlic powder, and cinnamon (if desired). Mix well so that the potatoes are completely covered in oil and spices.  Place the potatoes in a 9-x-13-inch baking dish and arrange in a single layer. Bake for 30-minutes, turning the mixture once. Remove from the oven and set aside.  Heat 1 tablespoon of the coconut oil in a large skillet until it's liquid and shimmering. Add the garlic, onion, salt, pepper, and chili powder. Cook until the onions are soft.  Add the beef to the onions and garlic, breaking up the beef as it browns. Drain the excess fat; remove the beef from the skillet and set aside.  Add the remaining coconut oil to the skillet and heat until the oil is liquid and shimmering. Add the broccoli to pan and cook until it's bright green.  Add the cooked beef and the sweet potatoes to the broccoli, mix well, and heat through. Serve immediately. Tip: You can roast the sweet potatoes the day before. Tip: This recipes is a great recovery food after a Paleo workout! Make this delicious meal in bulk.   SCOTCH EGGS   Prep time: 15 min • Cook time: 30 min • Yield: 8 servings Ingredients 2 pounds ground pork 2 teaspoons salt 1 teaspoon pepper 1/2 teaspoon ground nutmeg Pinch of ground cinnamon Pinch of ground cloves 1 teaspoon dried tarragon leaves 1/4 cup fresh parsley leaves, minced 1 tablespoon dried chives 2 cloves garlic, minced 8 hard-boiled eggs, peeled 4 ounces fried pork rinds, optional 1 raw egg, optional Directions Preheat the oven to 375 degrees. Cover a rimmed baking sheet with parchment paper.  In a large mixing bowl, combine the pork, salt, pepper, nutmeg, cinnamon, cloves, tarragon, parsley, chives, and garlic. Knead with your hands until well mixed.  Divide the pork mixture into 8 equal servings. Roll each piece into a ball and flatten it into a pancake shape. Wrap the meat around a hard-boiled egg, rolling it between your palms until the egg is evenly covered.  Place the meat-wrapped eggs on the baking sheet.  If desired, place the pork rinds in the bowl of the food processor and process until they resemble bread crumbs; pour them onto a plate or in a shallow bowl. In another shallow bowl, beat the raw eggs.  Gently roll each wrapped egg in pork rind crumbs to get a thin dusting. Roll in the raw eggs and then roll a second time in the crushed pork rinds to evenly coat. Place on the baking sheet.  Bake for 25-minutes; increase the temperature to 400 degrees and bake an additional 5 to 10-minutes, until the meat balls are golden brown and crisp.  Tip: Moisten your hands with a little water if the raw meat sticks to them while you're wrapping the eggs. Note: If you use pork rinds, make sure they're all natural and contain just pork and salt-- no MSG or other additives. A good brand is Carolina Gold Nuggets.  Recipe Courtesy of Melissa Joulwan (www.theclothesmakethegirl.com)   BACON BUTTERNUT SQUASH SOUP   Prep time: 15 min • Cook time: 1 hr • Yield: 6 servings Ingredients 1 large butternut squash, peeled and cut into large chunks 3 carrots, peeled and cut into large chunks 1 1/2 tablespoons coconut oil, melted 1/2 pound bacon 1 small onion, chopped 1 small apple, peeled and chopped 3 cups chicken stock 1 cup coconut milk 1 teaspoon salt 1 to 2 tablespoons ground cinnamon, to taste 1 tablespoon ground nutmeg Directions Preheat the oven to 350 degrees. Toss the squash and carrots with the coconut oil. Arrange the mixture in a baking dish and roast uncovered for 35-minutes or until tender.  In a large stockpot or Dutch oven, cook the bacon over medium heat until crisp. Drain on paper towels and set aside. Sauté the onion and apple in the bacon fat until tender, about 5-minutes.  Add the squash, carrots, chicken stock, and coconut milk and bring to a boil, stirring often.  Remove the pot from the heat and use an immersion blender to blend your soup until smooth. (Alternately, you can blend the soup in a food processor or blender in several small batches and return it to the pot.)  Bring the blended soup to a simmer and season with the salt, cinnamon, and nutmeg. Serve in large bowls garnished with crumbled bacon or freeze and save for later.   Recipe Courtesy of George Bryant (http://civilizedcavemancooking.com)

Why did I decide to offer a Paleo food home delivery company — livingpaleofoods.com — when clearly a big part of my message is about getting our fannies back into the kitchen? Talk about a conundrum! Well guess what? There is a time and a place for Paleo home delivery. Consider my livingpaleofoods.com sponsor, Dan Bailey.  As one of the top 10 fittest athletes in the world competing at the last three CrossFit Games, Dan says, “Nutrition is the foundation of performance.” And, yes, he chooses Paleo home delivery from  livingpaleofoods.com.  Dan travels a lot (he recently spent a month at CrossFit headquarters!), so good nutrition and high-performance fuel are important to him. With that, he needs a “food strategy” that works. And since he basically works out for a living, his fuel has to be there every time he needs it. If not, he’ll end up grabbing liquid nutrition and sub-par foods … not good! But none of you are Dan Bailey, and if you are truly going to start living Paleo, there’s only one way — you must familiarize yourself with the kitchen. What’s so awesome about Paleo — and one of the reasons why it’s gotten so much traction — is that cooking Paleo is totally non-intimidating because it’s ridiculously simple. Consider the procedure for one of my favorite simple, bona fide Paleo dishes: Put some healthy oil in a pan Brown some meat in that oil Add a spice or two, if you want Add veggies Stir it up, cover and let it cook for about 10 minutes Top it off with a delicate spice, if you wish Voila! That is how I make many of my meals. Sometimes, I throw in some cubed sweet potatoes or top it with some spaghetti squash, if I feel like I need more. Beyond looking — and feeling — great, benefits from a Paleo diet are numerous. But obtaining those benefits means following a Paleo lifestyle must be relatively consistent. And that’s where a nice mix between cooking on your own and relying on a convenient source such as livingpaleofoods.com  can help many. Consistent, healthy-food strategies truly are required to get the most out of life. It’s the start-up time that can be difficult. Many need that initial push. When our cells are sick — and literally starving to death — it’s hard to build any momentum. Inertia is a tough dragon to slay. Physics tell us “an object at rest will stay at rest unless it is set in motion by a disruptive force.” You’re the disruptive force when it comes to living Paleo. But getting to that first step isn’t easy.  (Thankfully, after you put a plan into motion, and get past that difficult first step and build momentum, everything becomes easier.)  This is where prepared meals can really help. When you start eating organic, fresh, Paleo-approved proteins, vegetables and healthy fats from livingpaleofoods.com.  You kick toxins out of your cells, add the nutrients in and you actually feel like and have the energy to step back into the kitchen. Who Can Benefit From livingpaleofoods.com?  Folks always on-the-go  If you’re always on-the-go and there’s often nary a kitchen in sight, consider livingpaleofoods.com! Livingpaleofoods sponsor Dan Bailey, for example, is on-the-go for long stretches of time, thus livingpaleofoods for him is a lifesaver. Those who need Plan B’s  Let’s say your cruising along well on the Paleo plan, cooking and preparing a lot of your own meals, when all of the sudden, you’ve got no energy or time to cook. Or maybe you haven’t set up your healthy-food strategy in its entirety yet. What to do? Have a livingpaleofoods product on hand for Plan B, and you’re good to go! It sure beats cracking open a crinkly package of something that’s not good for you and will destroy a lot of the good you’ve done thus far! Mother’s who’ve recently given birth  Moms with new infants need to eat well, but chances are, unless they have friends and family delivering healthy meals, they’re eating a whole lot of take-out! So yes, getting your fanny back in the kitchen is paramount to living Paleo, but if you need a little something to get your plan started, or have no energy or time to cook, or are caught in a bind, or simply want to give yourself a treat …  livingpaleofoods.com may offer you a solution.