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It’s no secret that your body is being exposed to a variety of toxins every single day. From foods to the air you breathe in, toxins are everywhere. While you can’t avoid them completely, you can certainly make conscious choices to help eliminate many of them. Keeping your body happy, healthy, and as toxin-free as possible is essential to being the best version of you. So how can you support your body’s natural cleansing system that is hard at work, protecting your cells from damaging toxins? Let’s take a look at some valuable tips you can start with today to help you begin the detox process. Natural Cleansing Abilities Your body has the incredible ability to reduce toxins, cleanse, and protect itself. This doesn’t give you a free pass to wreak havoc on your body and expect it to take care of the damage though. You still need to do your part to help your natural cleansing systems run as efficiently as possible. Without your efforts, your body cannot effectively do its job to help you be and look as healthy as possible. And I’m not talking about adding a random juice cleanse here and there and expecting them to do the work for you. Typical juice cleanses are very high in sugar and lack protein and  healthy fats your body needs. Instead, I’m talking about a healthy, conscious, regular cleansing effort, as well as daily support, that resets and restores your body. Daily Cleanse = Lifestyle Change When you're willing to devote yourself to a cleansing lifestyle change, your body will love you and reward you for it. By making this commitment, you’ll be helping it protect itself from cell damage and shed unwanted pounds, all while boosting its natural detox abilities. Sounds pretty good, right? Just look at some of the incredible benefits: Protection from hormone-related diseases, such as breast cancer Protection from memory loss Reduced pain and inflammation Reduced bouts of fatigue Reduced fine lines and wrinkles Creating Change While you can’t avoid every toxin, you CAN be cautious, educated, and proactive about limiting your body’s exposure to them. What better place to start than with what you’re eating and drinking? Your daily diet habits may be what is holding you back from having a well-tuned natural detox factory inside you. The Necessity of Filtered Water If water isn’t already a huge part of your daily routine, it’s time to make that change right now. Water helps flush out the toxins in your body and can also help you shed some unwanted weight by keeping you feeling full. And if you haven’t already invested in a quality water filter, you’ll want to add this to your list of changes as well. It’s important to remember that toxins still have the ability to sneak through our regulated filtration systems. Even these low doses of toxins can build up over time and be harmful to your body. So start practicing using filtered water when brewing your coffee, making tea, or cooking your meals. It’s always better to be proactive. Health risks from toxin build-up can include: Memory loss Prenatal growth and development issues Increased risk for various diseases, including: Cancer Heart Disease Impaired brain function Infertility So while you may be patting yourself on the back for getting in your full two liters of recommended water a day, you may be taking in a few little surprises you were unaware of. Wondering which toxins you could possibly be drinking? Take a look at a handful of them:  Lead Copper Aluminum Cadmium Pesticides Chlorine Acrylamide Bisphenol A (BPA) Not exactly what you imagine to be in your refreshing glass of water, is it? Detox with Food Choices Choosing your food wisely will reward you in the long run. Eating foods that are processed won’t deliver the healthy, detox benefits your body needs. Try sticking to a daily diet that is rich in whole foods instead of reaching for a quick processed snack or meal that won’t deliver the nutritional value your body needs. If you’re depriving yourself of these necessary vitamins and nutrients, your body can’t cleanse itself efficiently. When you make unhealthy food choices, you’re cramming your body with: Trans fats Artificial flavoring Artificial coloring Heavily refined oils Refined grains Refined sugars Artificial  Sweeteners Preservatives And what can all these toxins deliver? Inflammation Weight gain Fine lines and wrinkles High blood sugar Dull skin tone Increased insulin levels Increased risk for heart disease and type 2 diabetes Doesn’t paint a pretty picture, does it? So why burden your body with choices that are keeping you from being your best self? Why not fill your body with whole foods that work with your natural detox systems to keep you feeling your best? Try creating a diet full of: Vegetables Fruits Pasture-raised eggs Poultry Meat Foods to Pass On There are many other items you can and should do without. For instance, did you know that whole grains aren’t as good for you as you may think? While you’ve been conditioned to think you need whole grains in your diet, you are adding a ton of carbohydrates that are only causing harm to your system. Your spiked blood sugar levels tell your body to produce more insulin, while carbs also block anti-aging nutrients you would otherwise be getting from various foods. Grains also cause damage to your intestinal lining, leading to the possibility of leaky gut and toxins in your bloodstream. Most grains are also full of gluten and harmful to many. Gluten can lead to the onset of autoimmune disorders, arthritis, joint problems, and issues with the digestive system.  Going Organic Whole foods provide the antioxidants your body needs to prevent damage to your cells by toxins. And choosing organic options is a big bonus! You'll be reducing your exposure to the harmful effects of pesticides. Did you know that while the body can, in fact, metabolize and excrete some pesticides, it can also store it in your fat? Pesticides have been linked to various health issues involving infertility, gut, brain function, respiratory system, hormones, and your skin.  Organic is starting to sound like it's worth the extra expense, isn't it? And with favorites such as apples, grapes, and strawberries having the highest levels of pesticides, it may be worth looking into making that change. So which foods are among the lower end of the pesticide concentration level list? Try gravitating more towards avocados, onions, pineapple, broccoli, mushrooms, and cabbage. You can also try one of my favorite go-to detox foods. Incorporate one or two a day to really help get your cleansing systems to optimal performance: Bone Broth: Loaded with collagen, bone broth is always my number one go-to. Collagen is full of glycine. Glycine is your body’s superpower. As a powerful detoxifier, it is responsible for cleansing your cells, strengthening your immune system, and fighting inflammation. Easy to see why bone broth rich in collagen would be my number one choice, right? Seaweed: Alginate, found in seaweed, is known to absorb the toxins within your digestive tract. It is also packed full of minerals that help rid your body of toxins. Curcumin: Found in turmeric, curcumin is a known anti-inflammatory and antioxidant. It has been credited with supporting weight loss, reducing your risk of certain cancers, and helping improve memory in patients with Alzheimer's. Apples: Did you know that apples help rid your body of heavy metals? Even more reason to have an apple a day! Cilantro: Also known as the leaves of the coriander plant, cilantro can help reduce your body’s absorption of lead. The coriander seeds offer the benefit of boosting your body’s natural detox abilities. Pretty powerful! Kale, Cabbage, and Brussels Sprouts: Just to name a few, these veggies work best when eaten raw and are known to help detox your body by forming molecules that fight off cancer. Happy, Healthy Gut I often talk about a happy gut and this is a perfect example of its importance. When your gut is inflamed and the intestinal lining is weakened, you’re at risk of toxins passing or leaking through to your bloodstream. Luckily, bone broth is packed with collagen and nutrients perfect for healing a compromised gut. And a happy gut helps support your natural cleansing systems at work. By creating a daily bone broth diet full of rich collagen, you’re arming your body with the tools it needs to heal and protect. When your gut is happy, your body can be effectively working to detox and burn fat.  Healthy Inspiration You know I’m all about sharing my favorite foods and recipes to help get you started in the right direction. There’s just nothing quite like the amazing powers of bone broth recipes, rich in collagen, to help your body detox, heal, and slow the signs of aging. Golden Bone Broth No matter what season it is, I love soup. It’s filling, nutritious, and full of the benefits I know my body needs. And the best part? You guessed it — bone broth loaded with collagen! It happens to be full of glycine; an amino acid which helps your liver cleanse your body of toxins.  But this particular favorite of mine also has the added benefits of turmeric; a powerful anti-inflammatory with a variety of health benefits and healing properties for the whole body. Paired together, you get a yummy bowl of health benefits. Add in a few of your favorite detox-worthy vegetables and you’ve got the makings of a soup that can heal, cleanse, strengthen, and firm. Here’s what you’ll need to prepare 1 serving of soup: 8 ounces of Bone Broth or my Collagen Broth To Go 1/4 to 1/3 cup of coconut milk 1/2 tsp ground turmeric powder or 1 1/2 tsp fresh ground turmeric 1/4 tsp salt 1/4 tsp pepper 1/4 tsp garlic powder or 1 clove of garlic *If you’ve chosen to make your bone broth using the Collagen To Go, add in your favorite veggies Directions: Add all of your ingredients to a small pot and heat on medium until the bone broth reaches a slight rolling boil. Cool and enjoy! The Celebrity Challenge Are you in need of just a bit more motivation to take the leap into a daily cleansing lifestyle? How about a 21-Day Detox challenge that will have you looking and feeling better on the inside and out? I’m talking about a jumpstart that helps celebs feel and stay healthy, glowing, energetic, and fit. With my Bone Broth Diet Cookbook to guide you through this amazing detox, you’ll learn how the celebs keep the weight off and reap the benefits that collagen-rich bone broth recipes have to offer. And my original bone broth is so easy to make. Once you’ve prepared all your ingredients, you can simply set it and forget it in your crockpot for six to twelve hours. Ingredients: 2 unpeeled carrots 2 stalks of celery, chopped 1 medium onion, chopped 3 cloves of garlic 3 ½ pounds of grass-fed beef bones or 2 pounds of raw chicken bones 2 teaspoons of kosher salt 2 tablespoons of apple cider vinegar Be sure to add enough water to your crockpot to cover all your ingredients about an inch. You’ll want to skim your broth occasionally, then pour it through a very fine strainer once it is finished. Add additional seasoning to your desired taste and enjoy! What’s even better is being able to freeze any extra broth for up to three months. Perfect for batch cooking. Follow these simple directions and you’ll be sipping tasty collagen goodness in no time.  Making these changes will be a rewarding accomplishment with life-long benefits. Switching your food choices to detox-friendly selections and filling your body with a superfood such as collagen will help restore the nutrients your cells need. While restoring elasticity, a healthy glow, and bringing healing throughout your body, you’ll be on your way to a healthier lifestyle. Let’s get started!

Our bodies are amazing, aren’t they? Have you ever just taken a moment to think about all the fabulous things our bodies do for us? Especially when we make it a point to keep it well taken care of. One of those awe-inspiring functions is its ability to remove toxins from our system and protect us from illness. Just think about that for a moment. Our bodies are self-cleansing and self-detoxifying! So how is this all possible and what can we do to help support it? Toxins Let’s start by breaking it down. What exactly is a toxin? They are harmful substances that can damage your body after one exposure or repeated exposure over a certain period of time. And whether we like it or not, we’re all exposed to low-levels of toxins every day. Even inside your own home. Unfortunately, even these low-level exposures take their toll on our health. Health issues such as memory loss and migraines can be attributed to toxic heavy metals, which attack our brain cells. Neurodevelopmental disorders, including learning disabilities, have been linked to various chemicals and pesticides as well. While our bodies do have a way of cleansing and detoxing, there are still many toxins out there we just can’t break down easily. These particular toxins end up being stored in our fat tissue and eventually sneak into our bloodstream. From there, they’re able to do their damage on areas including: Brain Heart Lungs Eyes Stomach Sexual organs Liver What Are the Signs? Wondering if you’re in need of a detox? You know your body best so pay attention to signs that may be pointing to your body asking for your support. There are many signs ranging from subtle to more severe, including: Skin irritation Bloating Menstrual issues Allergies Fatigue that can’t be easily explained Low grade infection Puffiness, dark circles, or bags under your eyes Cognitive changes such as confusion A Self-Cleansing Body When your body goes through a detox, it is cleaning your blood by removing various toxins and impurities. Toxins are removed from all areas of your body, including: Kidneys Liver Intestines Skin Lymphatic system Lungs The Importance of Gut Health You’ve heard me say over and over how important it is to keep your gut happy and healthy. Let me remind you that gut health is directly related to the health and proper functioning of your entire body. Making your gut health a priority can help reduce the risk of an ongoing list of additional health issues. Not only that, gut health is also linked to the cleansing and detox functions of your body. A happy gut means protection for your entire digestive system, including your oh-so-important liver. Your liver is responsible for preventing food toxins from reaching your bloodstream by acting as a filter. It has the ability to take in your bacteria and toxin-filled blood, cleanse it, and send it back out. Keeping your liver in good shape also supports its role in storing vitamins, producing bile, and digesting fats. But that’s not the only vital role your digestive system plays. Let’s take a look at how all of these are intertwined.  The Role of a Happy Gut When we have poor gut health, waste and other unwanted substances can actually be reabsorbed back into our system. Yuck. Not only does this increase the risk of toxins wreaking havoc in our bodies, but it also puts undue strain on our organs. They’re already working overtime to keep our toxin levels low, so why add poor gut health to the load? A well cared for gut helps the natural cleansing process in ways you may not realize. For instance, when the inner wall muscles of our intestines are healthy, they are able to relax. This allows food to be moved through the intestine without trouble. You’ll also be supporting the health and functioning of your kidneys. They act as a constant filter for your blood and flush out toxins through your urine. When there are no tears in your digestive system for food to escape through, you are not at risk for the added toxins caused by leaky gut. Similarly, the health of your gut makes for a strong stomach lining. It is then able to protect itself from potential damage by gastric acid. When your gallbladder is stimulated to produce and release bile, it will help flush cholesterol and toxins to your colon. A healthy colon is vital since it is responsible for the removal of those toxins. Signs of Poor Gut Health and an Overworked System Even if you feel you’re doing everything you can to stay healthy and fit, your body still needs your help. Your organs are constantly working overtime to detox and provide natural cleansing. As your organs become burdened and overworked, there are several symptoms you may notice and should pay close attention to, including: Bloating Fatigue Muscle aches and pains Digestive issues If these issues are left and untreated, you could be leaving yourself vulnerable to more serious health problems. Take your gut health and exposure to toxins seriously. So, What Can You Do? Try committing to a lifestyle change that will benefit your health while supporting your body’s cleansing abilities. Here are five fabulous ways to get started: Choose foods that help support your body through the natural detox and cleansing process. Contrary to what some people think, they are definitely certain foods with the ability to heal your body and remove impurities, while also improving your gut health. Let’s take a look at some of my favorite go-to foods: Beets are known to help keep your liver strong and healthy. They provide support your liver needs and help get rid of your body’s toxins. Collard greens are full of calcium. Adding foods rich in calcium can help protect your body against toxins such as lead. Garlic and onions support the detox and cleansing process by making the antioxidant glutathione. Extremely rich in sulfur, this antioxidant is crucial because it will latch onto toxins in your body and carry them out. It is particularly helpful in flushing out heavy-metals and protecting your kidneys against damage. Peas and Spinach, along with other foods high in vitamin B1, help rid your body of lead by reducing its ability to absorb this horrible toxin Lemons are a great example of a food that can help flush out impurities. Lemon juice is known to stimulate your liver for this very purpose. Lemons also contain vitamin C, which helps produce glutathione. Water, water, and more water! Drinking plenty of water each day helps eliminate waste and keeps all systems functioning properly. Pretty simple way to detox, right? It also supports healthy kidney and bowel functions. Drop in a wedge of lemon and your body will love you for it. Quick tip: Be sure to drink filtered water to help cut down on your exposure to impurities. Limit your exposure to pesticides by eating organic foods. We know we can’t avoid all toxins we are exposed to on a daily basis. However, we can make conscious choices that help reduce extra exposure, so why not choose to put our health first? There are so many hazardous chemicals, additives, artificial colors and flavoring, and even dangerous packaging materials out there. Going organic is one huge step in the right direction. Exercise regularly to help rid your body of those toxins! On top of the many other amazing benefits of adding physical activity to your routine, exercise will help eliminate unwanted waste from your system. Adding thirty minutes to an hour each day can help you strengthen, tone, shed pounds, increase mood, boost energy and flush your system. In fact, what if I told you that exercise will even help speed up the cleansing and detox process? Here’s how it works: When you exercise, blood is circulated throughout your body more efficiently. This allows the nutrients you’ve taken in to be more easily dispersed to your muscles and organs. By exercising, you are also helping circulate your lymph fluids throughout your body. This process helps remove the toxins from your body. Exercising causes you to increase the amount of oxygen you take in. To take in additional oxygen, your cells will need to push out the stored toxins to make room for the extra oxygen. Pretty impressive. By exercising, you’ll also remove toxins through the pores of your skin as you sweat. So start up that exercise routine! Get your rest! You may not realize this, but sleep is an important part of detox. Establishing regular sleep patterns has been linked to detoxing your brain. In fact, research has shown that waste is removed from your brain during the hours of sleep. This brain detoxification is known as the glymphatic system. When you deprive your body of enough sleep, toxins begin to build up as your glymphatic system becomes less effective. Some of these toxins and waste that build up in your brain are believed to be linked to various brain diseases, including Alzheimer’s. Great reasons to make sure you’re getting your beauty sleep. Take care of your gut! I just can’t stress this one enough. In order to keep your body working and running smoothly, you’ve got to make a conscious effort to do right by your gut. You can support gut health easily with the food choices you make. And what do you always hear me rave about when it comes to gut health? Bone broth and collagen! Yes, it’s really that simple! Adding bone broth and plenty of collagen to your daily routine is a quick and easy way to get your system back on the road to wellness and warding off toxins. Not only will you strengthen the systems at work that protect your body from harmful toxins, you’ll be creating a strong defense against additional health issues.  Other major benefits from adding collagen-rich bone broth to your daily diet include: Radiant, youthful skin tone, thanks to collagen Improve your skin’s firmness and elasticity Reduce fine lines and wrinkles Strengthen your hair and nails Shed unwanted pounds Improve your muscle tone Reduce your risk of heart disease Reduce your risk of certain cancers Reduce inflammation And the list goes on! Bone broth is packed full of vitamins, nutrients, and collagen; all necessary to keep your gut happy. And the amazing bonuses the skin gets from collagen are just too good to pass up. Cleansing Made Easy By making bone broth and collagen part of your health routine, you can also support your body’s cleansing abilities by incorporating an intermittent fast. While you may be thinking fasts are not for everyone, you might change your mind in a moment. With my intermittent plan, you’ll choose two days a week to fast, while sipping on six tasty cups of collagen-filled bone broth throughout the day. Don’t worry, it’s so filling that you won’t have the unwanted headaches or feelings of constant hunger and cravings. Giving your body this simple cleansing boost will help you detox, while increasing your energy levels, improving gut health, and elevating your mood. I even have a collection of my favorite bone broth and collagen recipes ready for you to try out! Remember that list of healthy, cleansing foods you read about earlier? I have a recipe loaded with collagen and greens to help you detox while feeling full and satisfied. With a ton of added veggies, extra fats, and fiber to fill you up, you’ll breeze through your fasting days and come out feeling fantastic! Not to mention, looking fantastic from all that collagen your body will be rewarding you for. Here’s what you’ll need for my Spicy Bone Broth with Greens recipe: Prep Time: 10 min Cook Time: 10 to 15 min Yield: 1 quart or 4, 8-ounce cups  Ingredients: 4 ½ cups bone broth 1-inch knob fresh ginger, sliced 1 clove garlic, smashed Pinch of cayenne Pinch of cumin ½ teaspoon ground turmeric, to taste 2 or 3 black peppercorns Pinch ground cardamom, optional 2 cups chopped dark leafy greens – I like to use dandelion greens, spinach, chard, or kale Celtic or Pink Himalayan salt, use after serving Directions: Add all your ingredients, except the greens, to a large pot and barely simmer for 10 to15 minutes. Strain the solids in a fine mesh strainer. Add the chosen greens to your bone broth and let it sit covered. For tender greens such as spinach, let it sit for 10 minutes. For more fibrous greens such as kale, let it barely simmer in the bone broth for 10 to 15 minutes. Let’s not waste any more time. Start implementing these five fabulous tips today and help support your body’s efforts. Get started with these amazing bone broth and collagen recipes now! Keep thinking Big and living BOLD!

Your body has detoxification and antioxidant systems in place to eliminate toxins and protect your cells from damage. Your cells also know how to keep themselves clean. But your body can’t do it alone. It needs your support to make these things happen efficiently and effectively. Your body can only take so much abuse before it’s own cleansing and detox mechanisms go haywire. Let’s face it. In today’s world, your body faces many challenges on a DAILY BASIS. For instance, we’re constantly bombarded with toxins. Some that mimic our hormones, which can lead to hormone-related diseases like breast cancer. Some that impact cognitive function, which can lead to memory loss. And some that cause inflammation and oxidative stress, which can curse you with fatigue, excess belly fat, wrinkles, pain, and so much more! What’s also interesting is that some of these toxins are fat-soluble. Which means they accumulate in your body fat. And may be released when you lose weight. This is one of the reasons why rapid weight loss can be harmful. You must first prepare your body to efficiently handle these toxins. In addition, chronic stress, nutrient deficiencies, and sleep deprivation are commonplace. Which all challenge your body in many ways. You can’t keep overloading your body with toxins and expect your liver to perform optimally forever. Just like you can’t sleep 3 hours a night and expect to be bursting with energy the next day. But not all insults are caused by our modern world. Some are the result of normal biological processes. For instance, your cells are like little machines. As they go about their business, they generate free radicals. They create waste. And various cellular components get worn out. So if you want to look and feel your best, cleansing is a must. But not in the way you might think. I’m not a fan of fasting for days, juice cleanses, or harsh colon cleanses. While these may help eliminate toxins and “reset” some of your systems, they’re not practical for most of us. Their restrictive nature makes them hard to follow and finish. Plus, the benefits are only temporary. Once the “cleanse” is over, things go back to the way they were. Enter my “daily cleanse.” Simple practices that give your body the support it needs on a DAILY BASIS to support detoxification, prevent cellular damage and clean up cellular debris. Helping you slim down, age gracefully and live a long, healthy life. So if you want all that, here’s what you need to do – step by step. STEP 1: REDUCE YOUR TOXIC EXPOSURE It’s true toxins are everywhere. They’re in the air, water, soil, food, house cleaners, personal care, skin care, and cosmetics to name a few. We can’t avoid them completely. And I don’t recommend living in fear of them either. But I do recommend reducing your exposure whenever possible. To lower your body’s burden and keep your detoxification systems running smoothly. Below are some simple steps that can make a big difference. Invest in a quality water filter. Although regulations exist to make sure our water is safe to drink, toxins still slip through the cracks. And since water is part of your daily life (or at least it should be), chronic low-dose exposure can be harmful. Some toxins get stuck in fat while others can get lodged in your brain. Yikes! Once these toxins reach a certain concentration in your body, that’s when you might start to notice symptoms. And the symptoms you experience depend on your age. For instance, prenatal exposure can affect growth and development. While exposure in your adult years may increase your risk for disease or accelerate brain aging and memory loss. Below are just some of the toxins in our water supply that we must watch out for: Lead Copper Aluminium Arsenic Cadmium Pesticides Disinfectants (i.e., chlorine, chloramine, bromine) Acrylamide Bisphenol A (BPA) Many studies suggest these substances are toxic to the brain. Infertility, cancer, and heart disease have also been associated with water contaminants. Plus, while one chemical might not be too bad on its own, we don’t know what might happen when we’re exposed to a mix of them. So I’d rather you play it safe than be sorry! Invest in an air filter if you live in the city or near a busy street or highway. Airborne toxins can be an environmental trigger for many conditions that affect your lungs, skin, brain, heart, eyes, and even your mood. But don’t lock yourself up indoors. Take simple measures, like investing in an air filter, to reduce your exposure instead. Eat a diet rich in whole foods from nature as opposed to processed and packaged foods. Because your body isn’t designed to eat crap. Period. Processed junk foods have little to no nutritional value. Eating them in excess leads to nutrient deficiencies. And without certain nutrients, your body can’t detoxify. Plus, processed foods are packed with refined grains and sugars, trans fats, and rancid “vegetable” oils as well as artificial flavors, preservatives, and sweeteners. Literally a toxic soup! And these toxins cause weight gain, inflammation, dull skin, and so much more. It’s like riding the aging train at full speed. It’s also worth mentioning that refined grains and sugars promote high blood sugar and elevated insulin levels. Both toxic to your body when chronic. For example, they cause oxidative stress and inflammation, which can increase your risk of type 2 diabetes and heart disease. So leave the junk on the shelf. Stick with fruits, vegetables, nuts, seeds, wild fish, and pasture-raised eggs, meat, and poultry. These whole foods are packed with antioxidants. And a never-ending stream of antioxidants is necessary to prevent cellular damage caused by external and internal toxins. Opt for organic foods whenever possible to reduce your risk of disease from pesticides. The harm that can come from pesticides depends a lot on your level of exposure, but also your current health. So while pesticides can be metabolized and excreted by the body, they can also be stored or accumulate in fat. And pesticides have been associated with health issues related to your skin, gastrointestinal tract, hormones, reproduction, brain, and respiratory system. They’ve also been linked to an increased risk of certain types of cancer. If your budget is a concern, refer to the Environmental Working Group’s (EWG) Dirty Dozen. It’s a list of produce that contains the highest concentration of pesticides. Strawberries, spinach, and kale made the top of the list this year. So at bare minimum, sticking to organic varieties of these 12 fruits and veggies can help. On the other hand, the EWG also publishes the Clean Fifteen. These foods contain low levels of pesticides and are safest to buy conventionally if necessary. This year’s list includes avocados, sweet corn, and pineapples. Use safer skin care and household cleaners. A big problem with skin care and cleaning products is that we’re not always privy to the exact formula. For instance, manufacturers often include “fragrance” in their products. Sounds good, right? Because we all want nice smelling stuff. But here’s the problem. Only a very select group of scientists know exactly what’s in that “fragrance.” And what we’re learning is that many fragrances contain phthalates. Nasty chemicals that mess with your hormones! They can then hinder reproduction as well as growth and development. Studies have even linked them to obesity and type 2 diabetes. To play it safe, avoid perfumes and products with fragrance. This includes air fresheners. Instead, consider diffusing essential oils to freshen the air in your home. For additional help, check out the Environmental Working Group’s Skin Deep Database to find safer skin care products and cosmetics as well as their Guide to Healthy Cleaners for the safest cleaning products. Avoid storing and heating your food in plastic. And buy pantry staples in glass or in bulk with your own bags whenever possible. Plastic is made from petroleum and a bunch of other chemicals. In fact, it's estimated that over 900 chemicals are associated with the making of plastic. And 63 of them are among some of the most hazardous when it comes to human health. Bisphenol A (a.k.a. BPA) is a common plastic chemical that you may have heard of. And yes, some plastic products are now made without it. But as I’ve just shared, there are plenty of other chemicals to be concerned with. Like PBT, BHT, BHA, BPS and BPF. You get my point! Some plastic additives are even made with heavy metals, including mercury and lead. These chemicals have been shown to leach into food, beverages, and skin care products. And this is how they get into you. So why risk it? The safest alternatives are glass, stainless steel, and silicone. Avoid using non-stick and aluminium cookware. Teflon and other similar non-stick coatings are made with perfluorinated chemicals (PFCs) that release toxic fumes when heated. In 2006, the Environmental Protection Agency declared that a particular PFC, known as PFOA, was likely a human carcinogen. As a result, PFOA was replaced with other chemicals. However, the replacements are suspected to have similar effects. In addition, at certain temperatures and especially when cooking acidic foods, aluminium has been shown to transfer from cookware to food. And while science is still emerging in this area, elevated levels of aluminium in the brain have been associated with Alzheimer’s disease. Limit your use of alcohol. This is a no brainer. Alcohol is toxic to your liver. And your liver is a key player in detoxification. Plus, when you’re tipsy, you’re more likely to expose yourself to other toxins. Stick with a glass of wine or one cocktail here and there. And never drink on an empty stomach. It’s also worth mentioning that the use of too many over the counter (OTC) medications can also be toxic. For instance, non-steroidal anti-inflammatory drugs (NSAIDs) are well-known for causing digestive upset and even damaging the lining of your intestines. STEP 2: STAY HYDRATED Your body is made up of mostly water. Approximately 60%. And all your cells depend on water to function properly. Plus, as your body neutralizes toxins, it relies on water to flush them out through your urine. Regular bowel movements are also necessary to remove unwanted “junk” from your body. And hydration, fiber, and exercise are three key elements when it comes to keeping things moving. If you’re not a fan of plain water, don’t worry. There are many healthy ways to get enough fluids. I recommend using filtered water to make coffee, tea, and bone broth. Fruit-infused water is also delicious. When it comes to detoxification, I recommend milk thistle tea specifically. Milk thistle is a plant with potent compounds that work as antioxidants. But these compounds are also believed to prevent toxic build-up in the liver. STEP 3: DRINK A NUTRIENT-PACKED GREEN SMOOTHIE DAILY Green smoothies can be a great way to pack a ton of nutrients in one meal. Below are some of my favorite ingredients that taste great and are excellent for cleansing. Avocado is an excellent source of fiber and healthy fat. Both help keep you regular. Avocados also contain glutathione as well as vitamin E, which is necessary for glutathione synthesis. So what’s so special about glutathione? Well, it’s your body’s “master” antioxidant. It’s heavily involved in detoxification. It also protects your liver from damage as it filters toxins from your blood. Spinach is a nutritional powerhouse. It’s packed with B-vitamins and magnesium, which are both necessary for making glutathione. Plus, it contains vitamin C, another potent antioxidant. You see, the detoxification process creates free radicals that can damage your cells if not neutralized quickly. And that’s exactly what antioxidants do. Medium-chain triglyceride (MCT) oil contains caprylic acid, which is the precursor to alpha lipoic acid. And alpha lipoic acid helps recycle glutathione as well as acts as a potent antioxidant within your cells to support energy production. If you’re not a fan of MCT oil, coconut oil and full-fat canned coconut milk also contain caprylic acid. Collagen protein powder is an excellent source of amino acids, the building blocks of protein. And proteins make up structures within the cell that are responsible for cleaning up cellular debris. They also make up enzymes, which are necessary for all biological reactions. Plus, amino acids are used to help carry toxins out of the body. Especially those found in collagen. Check out my online shop for a variety of collagen powders to make great tasting shakes and smoothies. Berries are loaded with antioxidants and fiber. Plus, they’re relatively low in sugar and taste great. Almond butter is a healthy source of fat. It’s also high in vitamin E, an antioxidant and a nutrient necessary for glutathione synthesis. Superfood powders such as baobab fruit, camu camu, cacao, and acai give smoothies a nutritional boost. Plus, they’re packed with antioxidants to protect your body while it’s cleansing itself. STEP 4: SUPPLEMENT WITH A QUALITY MULTIVITAMIN I wish I could say you can get all the nutrients you need from food. But factory farming has depleted our soil of critical nutrients. Which means our food is less nutrient dense than it used to be. Plus, because our bodies are constantly being bombarded with toxins, our nutritional needs are higher than ever. So I recommend a quality multivitamin as an insurance policy, but not in lieu of a healthy diet. Some key nutrients necessary for detoxification include: Vitamin A B vitamins (i.e., B6, B12, folate) Vitamin C Vitamin D Vitamin E Magnesium Selenium Zinc Manganese Most of these nutrients are used to make glutathione or other antioxidants, such as superoxide dismutase, metallothionein, and CoQ10. All essential for cleansing the body. Plus, many of the nutrients are antioxidants themselves, such as vitamins A, C, and E, selenium, and zinc. STEP 5: HEAL YOUR GUT Sadly, most people today have less than stellar gut health from toxins, stress, and sleepless nights. And when the integrity of your intestinal lining is compromised, toxins and pathogens can “leak” into your bloodstream instead of pass on through. So healing your gut is a must. Plus, having a healthy army of gut bacteria will also provide protection. Drinking bone broth daily and eating fermented foods are at the top of my list. But guess what? All the other steps in this article will also help heal your gut. STEP 6: STRESS LESS It's well-known that stress, especially when chronic, negatively impacts your mind and body. You see, stress releases chemicals (a.k.a. hormones) in your body. And these chemicals can be toxic. Let’s take cortisol for example. Chronically high levels of cortisol have been linked to accelerated aging. It’s inflammatory. It can damage the brain and lead to weight gain, pain, depression, anxiety, insomnia, and dementia. No, thank you! This study found that patients with nonalcoholic fatty liver disease (NAFLD) had significantly higher levels of cortisol than a control group. Which suggests that chronic stress may even increase your risk of liver disease. Other hormones that are released during stress are catecholamines. You’ve probably heard of adrenaline. It speeds up your heart rate and raises your blood pressure to protect you from danger. And this would be ok if stress wasn’t chronic. Because eventually a fast heart rate and high blood pressure take a toll on your cardiovascular system. It’s also worth mentioning that stress affects your behavior. You’re more likely to reach for a pint of ice cream or a bottle of wine when stressed. Am I right? So I think it’s pretty clear. Stress is bad. Find hobbies and practices that help you de-stress. Like meditation, yoga, hiking, journaling, gardening, and psychotherapy. Sometimes a mindset shift can also help. For instance, don’t worry about something before it happens. Because then you’re worrying twice. For more tips on busting stress, check out this article. STEP 7: MOVE YOUR BODY & SWEAT Exercise is just as important as eating healthy when it comes to detoxification. It helps keep things moving smoothly through your digestive tract. It also boosts glutathione activity. And this particular study found a combination of aerobic exercise and weight training worked best as opposed to either alone. Exercise also helps you cope with stress. It can improve your mood as well as reduce the negative effects stress has on your body. Plus, exercise makes you sweat. And toxins can be released through your sweat. Which is why regular sauna use is a common practice used for detoxification. And while not directly related to moving or sweating, dry brushing can also help rid your body of toxins. It exfoliates to remove dead skin. But it also increases circulation to keep your lymphatic system clean. This is essential to keep waste from building up in your tissues as well as prevent infections. STEP 8: SLEEP MORE I may have saved sleep for last, but not because it’s the least important. The truth is sleep deprivation is a dangerous form of stress. It raises cortisol, blood glucose, insulin, blood pressure, and your “I’m hungry” hormone, ghrelin. Which means your toxic load increases and you're more likely to overeat. Plus, you’re likely too tired to cook healthy meals. Sleep is also more than just a time to rest. Important stuff goes on when you’re sleeping. It’s when your body repairs and regenerates itself. In fact, this study found that toxic waste in the brain is flushed out during sleep. So get some sleep! If you’re having trouble, these tips will help. IN CONCLUSION In today’s world, you must protect your body from toxins. And give your body support to keep it clean and happy. But a three-day juice cleanse or fiber overload isn’t going to cut it. Sure, these practices may help flush your digestive system, but they don’t help over the long haul. Your body is exposed to toxins on a DAILY BASIS. But don’t stress about it. Incorporate a “daily cleanse” instead. Follow the steps outlined above, and your body will reward you. You’ll feel amazing and look great too! Keep thinking Big and living BOLD!

Is celery juice good for you? Well, if you’re tempted to give it a try, here’s what you need to know before you do

Snack packs are taking over the supermarket snack aisle, but can these pre-packaged, low-calories snacks really slim your waist? Just because something is low-calorie doesn’t necessarily mean that it is guilt-free. Most of the time it’s the same unhealthy, processed ingredients just in a smaller package So, here is my plan of attack for most snack packs you’ll find on the shelf. Potato Chips Don’t get caught up in so called “healthy” buzz-words like baked, rice, and veggie – these terms give the impression that you’re getting a healthy chip that you can eat as much of as you want. But not all these options are the same and many of them have ingredients snuck in that make the snack unhealthy. I’m not saying avoid these at all costs – I’m just saying don’t specifically purchase them because you think they’re good for you. My favorite salty substitute for potato chips is a root vegetable chip like beet chips or sweet potato chips or even a real veggie chip like kale chips. My recommended swap for chips is beet chips or kale chips. Crackers Avoid refined, enriched white flour crackers at all costs. White flour, with vitamins and minerals added in, is almost always an indication of empty calorie carbs. Whole ingredients means more fiber, more nutrients, and they’ll keep you fuller longer. I look for crackers made with nut flours or seeds. My recommended swap for crackers is seed crackers. Cookies First, make sure any cookie you choose has at least 3 grams of fiber per serving. Fiber will allow the sugar in the cookies to be absorbed by your body much more slowly, tempering blood sugar spikes. And keep in mind, gluten-free doesn’t mean guilt free. A lot of cookie companies try to lure you in with this gluten-free label on the packaging, but some gluten-free cookies have just as much sugar, fat, and calories and a regular cookie. I don’t generally recommend cookies so when I do I like to see cookies with some protein. Cookies made with nut flours and seed butters are my preference. My recommended swap for cookies is a paleo-style cookie. Candy Most important thing with candy is to avoid sugar-free candy--artificial sweeteners are a no-go in my book. Look, no candy is good for you, but we know people are going to eat it. So just try to set your limit to 20 grams of sugar or less. And if you choose candy that has nuts, fruit, or dark chocolate, you can have more before hitting that mark. I personally like nut truffles. My recommended swap for candy is dark chocolate almonds or nut truffles. 

I’m a weight-loss and anti-aging specialist, so I’m incredibly choosy about what I eat. I want the food I put on my plate to help me stay slim, young, and healthy. Oh… and of course, I want it to taste fabulous, too! That sounds like a tall order, I know. But over the years, after digging deep into the scientific literature and seeing what works in the real world for my patients and me, I’ve pinpointed the powerful superfoods that work weight-loss and anti-aging magic. I call these “SLIM-Gestion” foods because they optimize your digestion, revving up your metabolism so you get more nutrients and burn way more fat. At the same time, they reduce your inflammation, lower your blood sugar, and even erase your wrinkles. And guess what: I’m not talking about the no-fat, no-taste foods that the grocery store labels as “healthy.” Nope—no yogurt loaded with artificial flavors and colors, no dry rice cakes that stick to the roof of your mouth, and no boring freezer meals that taste like the cardboard boxes they come in. Instead, my SLIM-Gestion foods come straight from Mother Nature. They’re clean, pure, and natural… and they taste awesome. Here they are: Collagen. If you aren’t feeding your body collagen every single day, you need to start right now. That’s because each year after you turn 20, you lose one percent of your collagen—the “glue” that holds your body’s tissues together. This is why you start to sag and wrinkle. Luckily, you can replace that collagen, which is why rich, creamy collagen shakes are a cornerstone of my own daily diet. In addition to fighting wrinkles and cellulite, collagen heals your joints, soothes your gut, and builds strong hair and fingernails—so if you want to stay young, healthy, and beautiful, it’s a must. Bone broth. You saw this one coming, didn’t you? Everyone knows that I love bone broth—and with good reason! This “liquid gold” is rich in inflammation-fighting glycine, joint-healing glucosamine and chondroitin, and gut-healing, wrinkle-blasting gelatin. In addition, bone broth fills you up and satisfies you on a cellular level. As a result, it stops the cravings that make you reach for sugary, high-calorie junk. Lean, natural proteins. These days, millions of people—and women in particular—are seriously shorting themselves on protein. That’s bad news, because you need a good supply of protein to build lean muscle, keep your body slim, stabilize your blood sugar, boost your energy, and keep your brain working well. So seriously… don’t skimp on this important macronutrient! My favorite choices include wild-caught salmon and other fatty fish, pastured beef, free-range poultry and eggs, and grass-fed lamb. Veggies—a feast of non-starchy, plus a dash of starchy. Non-starchy veggies are rich in nutrients that battle inflammation, sweep out toxins, and revitalize your cells. In addition, they have tons of fiber to keep you “regular.” They also fill you up, making it easier to resist a cookie or candy bar. So load your plate with non-starchy veggies every day. Also, be sure to include fermented vegetables like kimchi and sauerkraut in your diet, because they supply your gut with healthy microbes that make it glow. Starchy veggies like carrots, beets, and sweet potatoes are also packed with nutrients, but I want you to eat them more sparingly because they’re high in carbs. Enjoy them on days when you need a little extra burst of energy—and think of them as accents for your meals, not as the stars of your plate. Healthy fats. Uh huh… I bet you saw this one coming, too! If you know me, you know that I’m on a crusade to overturn the decades-old idea that “low-fat” means healthy. In reality, healthy fats help you burn more fat—and in addition, they build strong skin cell walls (bye-bye, wrinkles) and optimize your hormones. The trick here is to make sure you avoid seed oils that are high in pro-inflammatory omega-6 fatty acids (and often rancid to boot). Instead, reach for fats like coconut oil, avocado oil, olive oil, and clarified butter. Olives, avocados, unsweetened coconut chips, canned coconut milk, nuts, hemp seeds, flaxseed, and chia seeds also are great sources of healthy fats. Fat-blasting grapefruit and berries. I recommend limiting fruits because they’re so high in sugar. However, two fruits are such fantastic superfoods that I add them to my meals nearly every day. Here they are: Grapefruit: This tart, tasty fruit is packed with a compound called nootkatone, which burns fat like mad. Berries (especially blueberries): These are loaded with nutrients that lower your blood sugar and blood pressure, reduce inflammation, and even protect your skin from sun damage. One note: Grapefruit interacts with many medications, increasing their potency. If you’re taking any medications right now, check with your doctor or pharmacist to make sure it’s safe for you to include grapefruit in your diet. How to Build a Perfect Plate Now that I’ve introduced you to my SLIM-Gestion foods, it’s time to talk about something that’s the downfall of many people—even people who eat natural, healthy food. It’s portion size. These days, restaurants have wildly distorted our idea of what a proper serving size is. For instance, go to your local steakhouse, and what do you get on your plate? Half a cow, a baked potato as big as your head, and a tiny thimble-full of veggies. This kind of “portion distortion” is one of the biggest reasons why so many people who think they’re eating wisely are singing the big-belly blues these days. The key to staying slim is to eat my SLIM-Gestion foods in the portions that Mother Nature intended—not the portion sizes that most restaurants serve. Here’s what your plate should look like. HOW TO BUILD A PERFECT PLATE PROTEIN PORTIONS A serving of meat, fish, or poultry should be about the size and thickness of your palm. A serving of eggs is as many as you can hold in your hand (that’s two or three for women, three or four for men). A serving of egg whites alone is double the serving for whole eggs. Each meal should include a serving of protein. NON-STARCHY VEGETABLE PORTIONS A serving of non-starchy vegetables should be at least the size of a softball. These are fabulous for you, so, if possible, fill your plate with at least two or three softballs’ worth! STARCHY VEGETABLE PORTIONS A serving of starchy vegetables (such as sweet potato, jicama, kohlrabi, or winter squash) should be about the size of a baseball for women and the size of a softball for men. Eat these sparingly, saving them for when you need an extra shot of energy. FRUIT PORTIONS A serving of fruit is half an individual piece (half an apple, half an orange) or a tennis ball–size serving of berries, grapes, or tropical fruits. That’s a closed handful, or about 1/ 2 cup, if they’re diced. Eat no more than two servings of fruit per day, and break them up across meals and snacks to distribute your sugar intake. Remember: Grapefruit and berries are best! FAT PORTIONS A serving of oil or clarified butter is 1 tablespoon. A serving of nuts, seeds, coconut flakes, or olives is about 1 closed handful. A serving of nut butter is 1 tablespoon. A serving of avocado is 1/ 4 to 1/ 2 an avocado. A serving of coconut milk is 8 ounces, or 1/ 3 to 1/ 2 the can. A serving of almond milk is 8 ounces. A serving of chia seeds is 4 teaspoons. A serving of flaxseed is 2 tablespoons. A serving of hemp seeds is 2 tablespoons. So there you have it. Build your meals using my SLIM-Gestion superfoods and following my SLIM Plate guidelines, and you’ll burn off those extra pounds like crazy. In addition, you’ll get gorgeous skin, beautiful nails, shiny hair, happy joints, and glowing health from head to toe. It’s like getting a beauty and anti-aging makeover… right in your own kitchen! Keep thinking Big and living BOLD! 

I know it’s easy to love sweet, sweet fruits like apples and pears. However, it’s a good idea to limit these fruits in your diet. That’s because while your taste buds love them, they’re not all that friendly to your blood sugar. Instead, I’m hoping I can encourage you to give another fruit a try. It’s grapefruit—and in addition to having a sophisticated sweet-tart flavor, it’s lower in sugar than most fruits and it’s super-good for you. What are the benefits of eating grapefruit? Grapefruit boosts your metabolism. Grapefruit contains a compound called nootkatone, which can stimulate your metabolism and ramp up weight loss. In fact, research reveals that merely smelling grapefruit may help you burn off more fat! How cool is that? Fiber in grapefruit.  The fiber in grapefruit keeps you feeling full, so it’s easier to fight cravings—and all that fiber helps you banish bloat. Grapefruits are rich in vitamin C. This vitamin plays a key role in forming wrinkle-blasting collagen, and it also helps you fight off winter colds and flu. Grapefruits help release the toxins from your body. Grapefruit is brimming with limonoids, which help your body get rid of toxins. Grapefruit controls blood sugar spikes. Grapefruit is rich in a compound called naringin, which has remarkable blood sugar-lowering effects. In fact, one study found that it lowers blood glucose as effectively as the diabetes drug metformin! One caution, however: Before you put grapefruit on your menu, talk with your doctor if you’re taking any medications. Grapefruit interacts with dozens of common drugs, and can dramatically increase their effects and side effects. Some of the most common drugs that interact with grapefruit are: What drugs interfere with grapefruit?  Robitussin DM Premarin Lipitor Zocor Benzodiazepines Viagra Halcion Tegretol Procardia Glyburide (Micronase, Diabeta) If you get the thumbs-up, then add grapefruit to your diet at least once or twice a week. I like to put grapefruit in salads, make a vinaigrette with grapefruit juice, or freeze the juice in ice cube trays and toss the cubes into sparkling water. It’s great in cocktails, too; here’s one of my party favorites from my brand-new book, The 10-Day Belly Slimdown. Enjoy! TEQUILA GRAPEFRUIT FIZZ Prep Time: 5 MIN. | Yield: 1 SERVING Celtic or pink Himalayan salt (optional) Grapefruit, lemon, or lime wedge (optional) Ice 1 1/ 2 ounces tequila 1/ 4 cup fresh grapefruit juice 1 slice jalapeño Lemon, lime, or grapefruit sparkling water or seltzer Lemon or lime wedge, for garnish (optional) If desired, spread a good amount of salt evenly on a small plate. Rub the grapefruit, lemon, or lime wedge around the rim of a martini glass and dip the rim in the salt to coat the edge of the glass. Set aside. Fill a cocktail shaker half full with ice. Add the tequila, grapefruit juice, and jalapeño slice. Cover, shake, and strain into the prepared martini glass. Top with sparkling water. Garnish with a lemon or lime wedge, if desired. Keep thinking Big and living BOLD!

I know if a patient brings up constipation it’s probably something we need to investigate, with good reason. And I also know, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), one out of eight people in America suffer with constipation. High risk people tend to be women, especially those who are pregnant or who’ve just had a baby, and those who are simply getting older. (And aren’t we all getting older?) So if you think things are not coming out the way they should (pun intended), you’re not alone. But surprisingly, there are no hard and fast rules for normal frequency, despite the common assumption that once a day is optimum. Normal here is a pretty-wide range. If you “go” as little as three times a week, or as often as twice a day, you could be just fine. What are the warning signs of constipation? As I mentioned with diarrhea, constipation is another situation where I put on my detective’s hat. What I’m looking to learn is more than just a patient’s frequency. I need to know about their “experience”. As gross as this is, I always ask patients to describe their stools. I’m looking for keywords like “hard,” “dry,” “small,” “difficult,” and “painful.” If things are going the way they should, everything should pass easily. Constipation is nothing to take lightly. If it’s chronic or long lasting it can lead to hemorrhoids, or fissures, or it can get to the point where your stools are stuck and nothing is moving. All of this means pain in varying degrees. And there can be more unpleasantness, but you get the idea. What can cause constipation? - h2 One common culprit I find when there’s a change in bowel movements is prescription medications. According to the National Institute of Health (NIH) and the NIDDK, there are numerous medications blamed for causing constipation.  What medications cause constipation? Antacids that contain aluminum and calcium. Anticonvulsants used to prevent seizures. Anticholinergics and antispasmodics used to treat and reduce muscle spasms in the intestines. Medicine to treat high blood pressure or heart disease that contains calcium channel blockers. Diuretics to reduce fluid build-up. Iron supplements. Medicines for Parkinson’s disease. Narcotics prescribed for severe pain. Some medicines to treat depression. A lot of medications prescribed by physicians today are unnecessary. I always recommend treating the cause of the problem, not just the symptoms. Seek out a naturopathic physician, that will look at the causes rather than just prescribing “bandaid” treatments. But, in the meantime, or if you cannot stop your medication, here are other things you can do. How to prevent constipation naturally? My favorite way to help constipation is with bone broth.  (You knew that was coming.) The healthy fats smooth things along and the collagen and gelatin in bone broth can start to heal an inflamed gut keeping your digestive system vigorous. Increase fluid intake to help constipation.  The simplest way to determine your body’s fluid intake is to take your body weight, divide it in half, and that number of what you should be drinking in fluid ounces per day. So if you weigh 150 pounds, your recommended fluid intake is about 75 ounces. If you drink a lot of coffee or tea you may want to consider drinking a little more water. The upper limit on water is 100 to 128 ounces a day, maximum. Water will not only help keep things moving, it will increase your metabolism, hydrate you so your skin looks younger, and has all kinds of other great benefits. This is something you may have to work up to, but believe me the benefits are well worth it. Constipation can be reversed by increasing fiber intake.  As we get older, our digestive systems need more help than they used to. It’s old fashioned, but fruits and vegetables which are high in fiber, are a wonderful preventative. And prunes (dried plums) are also a great source. You can buy prunes individually wrapped in take-along packs you can stick in your pocket or purse, just to make sure your busy day goes smoothly, if you know what I mean. Or, to make it even easier you can try my Collagen Fiber bars! Take prebiotics and probiotics to aid constipation.  You need the good bacteria in your inner ecosystem to thrive in your gut to keep things moving. I know I recommended prebiotics and probiotics for diarrhea, but those work here, too. You need a healthy balance in your gut and prebiotics and probiotics will do the trick Increase activity to help constipation.  Constipation is a symptom of inactivity. And we are chronic “sitters.” You may already have a phone or a watch with apps built in or easily available to monitor your activity and remind you when to get up and move around or even just stand. And many people are switching to standing desks or making a habit of standing while they are on the phone. If you can’t move around for some reason, you can also massage your own abdominal area with your hands and fingers to help get things moving. Get help with constipation from tea. If you want to speed up the process, try Smooth Move® tea, widely available at most grocery stores and pharmacies. It’s an organic, gentle, natural laxative that will also give you a fluid boost. But, like most things, use good judgement and care when introducing something new into your diet. Try not to ignore the urge to go to help constipation. Some jobs make it difficult to get to the bathroom when you need to. The problem is, when you deny the urge long enough, it can go away. This habit is one that can lead to constipation. Red flags, literally. Of course, if you see blood when you go, it’s time to get yourself to a doctor pronto. I’m not kidding when I say this is a red flag (excuse the pun). This might be something simple to clear up, but early detection is the key to prevention of big-ticket problems. Eliminate constipation problems with elimination. Now that you know what is not normal in the bathroom, don’t be afraid to team up with your doctor to eliminate problems with elimination! Keep Thinking Big and Living BOLD!   MORE ARTICLES ON DIGESTIVE HEALTH >  Have a History of Gallstones? Then Say Yes to Dietary Fats! — Why healthy fats matter with gallstone history. >  Understanding Leaky Gut Syndrome — What leaky gut is and strategies to heal it.  

You know what topic many patients are too embarrassed to talk about with their doctors? Poop. There. I said it. As the children’s book title says, everyone poops. However, millions of people are too shy to tell their doctors that they’re battling frequent diarrhea. Now, let me say up front that I don’t blame them. First of all, it’s hard to talk about something so private. And second, when people do get brave and bring this up with their doctors, they rarely get satisfaction. Often, doctors respond to complaints about diarrhea by simply blaming it on anxiety and prescribing psychiatric medications. Other times, patients hear, “Just take some Immodium”—like they haven’t tried that already. And still other patients hear, “Just eat more fiber,” when they’re already up to their eyeballs in veggies and Metamucil. Even when doctors actually do give the problem a name—for instance, irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), Crohn’s, or colitis—they frequently offer little more than surgery or pills that aren’t always effective and come with serious side effects. How to tackle chronic diarrhea In my practice, when a patient complains of diarrhea, I immediately put on my detective’s hat. That’s because this problem can stem from many different causes—anything from food sensitivities to a parasitic infection to celiac disease to small intestinal bacterial overgrowth (SIBO). And to come up with the right treatment, I need to know the root cause. Just prescribing a pill doesn’t cut it. So if you’re tired of dashing to the restroom all day and you’re frustrated because your doctor’s only solution is a prescription, here’s my first and most important piece of advice: Find a new doctor. I recommend seeking out a naturopathic physician, because these doctors (I’m one of them) look for causes rather than just prescribing “bandaid” treatments. While you’re looking for a doctor who’ll play detective for you, there are steps you can take on your own to combat your diarrhea. Here are some powerful strategies that often work wonders: Do mini-fasts. Our digestive tracts are designed to handle periods of feast and famine, not constant eating. Doing 24-hour mini-fasts once or twice a week—or even shortening your “eating window” by just a few hours each day—can give your GI tract a rest from the hard work of digesting food, allowing it to devote more resources to healing. Drink bone broth and take collagen. Bone broth is loaded with healing gelatin that soothes an inflamed gut, helping to control your diarrhea. (As a bonus, drinking bone broth during a mini-fast fights off cravings, making fasting easy.) Collagen, too, does wonders for your digestive tract. Eliminate grains and dairy. This is huge. Both of these food groups are major villains when it comes to diarrhea as well as other GI problems including constipation, gas, and bloating. Sometimes, getting rid of them is all it takes to get gut issues under control. Cut out high-fructose corn syrup. Did you know that fructose is one of the biggest causes of diarrhea and other GI problems? One study of patients with unexplained digestive problems found that three out of four developed symptoms after drinking a fructose solution. Avoid foods that contain sorbitol, mannitol, or xylitol. These sweeteners can cause diarrhea because they reach the large intestine without being absorbed. Identify other problem foods. These may include beans, legumes, nuts, eggs, FODMAPs, or foods in the nightshade family. I recommend consulting with a nutritionist or naturopathic physician who can map out an elimination diet to pinpoint foods that don’t sit well with you. Try a calcium supplement. Taking a calcium supplement for two or three days before an important event can often save the day. However, the diarrhea-reducing effects of calcium tend to fade over time, and overloading on calcium can be bad for you—so be cautious with this strategy. If you’re taking any medications, check with your doctor to make sure that a calcium supplement won’t interfere with them. Take prebiotics and probiotics. This is especially important if you’ve undergone multiple rounds of antibiotics, which nuke the good bugs you need to keep your plumbing under control. Above all, be patient. It can take lots of trial-and-error, both on your part and your doctor’s, to figure out just what’s making you “go” all the time. Finding the answer, however, can be nothing short of life-changing. So don’t be afraid to say “poop” at your doctor’s office. It may be the start of the best conversation you’ve ever had! Keep thinking Big and living BOLD! REFERENCES: Calcium Supplementation Linked to Increased Risk of Heart Attacks Nightshades FODMAP Fructose May Cause Digestive Problems

One of the first things I tell my patients is to eliminate dairy foods from their diets. And I won’t kid you; many of them totally freak out. Going dairy-free isn't easy. “Seriously?” they say. “It’s hard enough to give up bread, pasta, chips, and soda. Now you want me to stop eating cheese, milk, and yogurt, too?” Well, yes… I do. You know why? It’s not because I’m a mean person. It’s because cutting dairy out of your diet is a very smart thing to do (even if you just eliminate it temporarily to see if it’s causing you trouble). The truth is that most of us simply aren’t designed to metabolize dairy foods. As a result, these foods can cause bloating, gas, diarrhea, or constipation. They’re also terrible for your skin, because they’re highly inflammatory. Moreover, these foods are big culprits when it comes to congestion and stuffy noses. (One friend of mine says her son “snorts like a big hog” whenever he drinks milk.) In addition, they can worsen asthma in some susceptible people. And if you’re worried that cutting out milk will leave you with brittle bones, think again. The Harvard Nurses’ Health Study, which collected data from more than 77,000 women for 12 years, found that drinking milk offered NO protection against fractures. In fact, drinking more milk appeared to raise the risk for some fractures! Now, you may be worried that going dairy-free will prevent you from getting enough calcium in your diet. However, all of the following non-dairy foods are great sources of calcium: Broccoli Bok choy Salmon Sardines Oranges Sweet potatoes Seaweed Sesame seeds Blackstrap molasses Figs Add these foods to your diet regularly, and you’ll cover all of your calcium needs. (For more on dietary sources of calcium, check out this chart at godairyfree.org.) If you want extra peace of mind, you can take a daily vitamin and mineral supplement that includes calcium. Do be aware that dairy foods are a little addictive, because they contain protein fragments called casomorphins that can bind to the opioid receptors in your brain. As a result, it may take a little while to break the dairy habit. Be patient, and those cravings will eventually vanish. In the meantime, fight your cravings by making smart swaps for your favorite dairy foods. For instance, if you find yourself longing for a bite of cheese, reach instead for filling, satisfying foods such as cashews, olives, guacamole, or hard-boiled eggs. And if you’re missing your favorite dairy desserts—for example, ice cream or puddings—search out delicious dairy-free alternatives. You’ll find loads of them online, including recipes like Meyer Lemon Custard and Espresso Gelato With Chocolate Chips on my own website. Want still more inspiration to go dairy-free? Here’s a luscious panna cotta recipe from Dr. Kellyann’s Bone Broth Diet. One bite, and you’ll never crave the dairy version again!   Panna Cotta with Balsamic-Soaked Strawberries Prep Time: 5 minutes • Cook Time: 3 minutes • Makes 10 servings Panna Cotta: 1⁄2 cup cold water 2 tablespoons unflavored pasture-raised beef gelatin, such as Great Lakes Gelatin 1⁄4 cup unsweetened apple juice 2 cans (14 ounces each) full-fat coconut milk 2 or more teaspoons pure vanilla extract Strawberries: 4 cups fresh strawberries 2–3 tablespoons balsamic vinegar To make the panna cotta: Put the water in a small bowl. Pour the gelatin into the water and let stand for about 1 minute to soften. Heat the apple juice in a medium saucepan over medium-high heat. When the juice simmers, add the gelatin mixture and stir until completely dissolved. Remove from the heat and stir in the coconut milk and vanilla. Pour into 10 ramekins or custard cups and refrigerate for 3 or more hours, or until firmly set. To make the strawberries: Wash, cut off the caps, slice the berries, and place in a medium bowl. Pour the vinegar over the berries, stir, and let stand for 5 minutes. Refrigerate if not serving immediately. To serve, run a knife around the edge of a ramekin and tip the panna cotta onto a small plate. Top with the berry mixture. ENJOY! Keep thinking Big and living BOLD!

For decades, nutritionists have argued eating more fiber helps you lose weight and keeps you lean. Ample research backs this up. Studies show those who get more fiber in their diets have a healthier body weight, less fat, and a better body mass index (BMI), even after adjusting for other factors. But, exactly why eating fiber keeps you healthy has been a bit of a mystery. Until now. Like so many other health issues, it all comes back to your gut. The health of your gut affects everything from your immune system to your moods. More and more studies connect poor gut health to inflammation, and pretty much every disease on the planet including obesity. Sadly, our contemporary diet, full of sugar and processed food, wreaks havoc on the delicate balance of bacteria in the gut, causing good bacteria to decrease while bad bacteria flourishes. Luckily there are things we can do to create a healthier gut and getting the right amount of fiber to feed the good bacteria in our gut is key. Why fiber? It pretty much comes down to this: the good bacteria in your gut has a favorite food…it’s fiber. You see, our digestive enzymes don’t break down the fiber we eat from vegetables and other sources. So the fiber remains intact as it moves through our digestive tract. And as it travels, the healthy microbes in our gut feed off the fiber’s vitamins, nutrients, and short-chain fatty acids (SCFAs). When we don’t get enough fiber, these microbes starve and then can react in different ways. Some die off. Others start eating the gut’s mucus lining. This can make the gut wall become permeable, a.k.a leaky gut syndrome, and prone to infection. And then our immune system starts getting weak, inflammation can begin, and we become more susceptible to obesity. How much fiber do we need? Here’s your goal: Add more – sometimes way more – fiber-rich foods into your diet on a daily basis. The “daily basis” part of eating fiber is a key here. Animal studies have found that eating adequate fiber even every other day can reduce the gut mucous layer by 50% compared to getting enough fiber daily. And researchers have found in humans that the balance of bacteria in the gut can quickly change for the worse as soon you stop getting enough fiber. In general, women should get at least 25-30 grams of fiber daily, while men should get at least 30-38. Sadly, researchers find the average fiber intake of American adults is less than half recommended levels. If you’re eating a lower-carb diet, that number could be is even lower, since you might not be eating as many fruits, grains, legumes, and even vegetables. Comparatively, researchers find our hunter-gatherer ancestors got about 100 (yes, 100!) or more grams of fiber daily from roots, berries, leaves, and other plants. Sure, our Paleolithic ancestors had other problems (running into a saber-tooth tiger could really mess up your day!), but many modern diseases like cancer were not among them. So what are the best sources of fiber? The standard answer you’ll hear is “vegetables, fruits, and whole grains.” But whole grains have negative effects that cancel out their benefits, such as the presence of phytic acid, which interferes with the absorption of calcium, copper, iron, magnesium, and zinc. So I highly recommend getting your fiber primarily by eating lots of vegetables, along with modest amounts of fruits, nuts, and seeds. Among my A-lister fiber sources include avocado, leafy and cruciferous veggies like broccoli and spinach, raw almonds, and berries. And don’t forget some prebiotic fiber… Prebiotics are a type of dietary fiber that literally feed your good gut flora. Prebiotic fiber resists digestion, instead heading to your colon where it creates those awesome energy-producing short chain fatty acids. Prebiotics fall into several categories, including fructans and resistant starch. Each type feeds different healthy gut flora, and they’re all amazing. To fit more prebiotics in your diet, you can always supplement. I like inulin powder (it has a mildly sweet taste). You can also get prebiotics from food. Some of my favorites include raw chicory root, Jerusalem artichoke, dandelion greens, garlic, and onions. I have patients combine these prebiotic-rich foods with foods rich in gut-friendly soluble fiber like apples, ground flaxseeds, and nuts. These fiber-rich rock stars steady your blood sugar response to keep you fuller longer, while they feed your good gut bacteria. Other ways to get adequate fiber… Even the best of us – myself included – sometimes struggle to get that amount of fiber from food sources. I don’t often find fresh kale salads at airports, and good luck finding enough fiber-rich foods when you’re at a roadside diner or gas station. That’s among the reasons why I created my Collagen Fiber Bar in Chocolate Coconut. Every decadent bar contains an impressive 11 grams of prebiotic fiber, which feeds your healthy gut flora while keeping you full longer so you stay lean and focused. The best part? It taste just like a candy bar, but without the guilt. Getting enough fiber can also help you: Reduce the risk of type 2 diabetes Ward off some types of cancer Improve blood cholesterol Keep blood pressure in check So if you want to look and feel your absolute best, eat your fiber! Keep thinking Big and living BOLD!

Are you loading up on probiotics like sauerkraut and coconut kefir—and on prebiotics like jicama, onions, and asparagus? If so, hurray for you! The first step in creating a healthy gut ecosystem is to feed it all the right foods (along with prebiotic and probiotic supplements), and I’ve already written about that. But you know me… I’m always nagging you to get even more healthy. So now, I want you to take extra steps that will help you build a beautiful gut. You see, eating right is only part of the story when it comes to your gut. Here are three other powerful actions you can take to keep it at its best. Relax! Yeah, I know—I know. Who can relax in this day and age? There’s always something more to do, whether it’s working overtime or tackling that overflowing laundry basket. But here’s the thing: If you want a healthy gut, getting a little R&R isn’t just an option. It’s a necessity. Chronic stress is absolutely devastating to your gut bugs. It lowers their diversity. It causes inflammation, which makes them sick. It causes you to eat (and drink) stuff that isn’t good for you, making them even sicker. It puts you at higher risk for infections that can lead to antibiotics—which are like dropping a nuclear bomb on them. So you need to battle that stress. In previous posts, I’ve shared some great ways to do this—from strategizing your yesses to practicing meditation. And right now, I’d like to share some even simpler ones. These take just a few minutes, so you can fit one or two of them into your life even on crazy days: Dance. If you only have ten minutes of free time, make the most of it! Put on your favorite music and boogie to it. It’s an instant stress reliever.  Laugh. Watch a comedy show clip, or queue up some silly YouTube videos. It’s fun and relaxing, and scientific research shows that laughing can actually improve the microbiome of people with autoimmune issues. No joking!  Share. Tell a friend that you’re stressed. Simply admitting it can help you get control over it.  Cry. Sometimes, you just need to let it out. So run the water in the tub and turn on the bathroom fan so nobody can hear you, and then indulge in a few weepy moments. Fix your makeup afterward, and nobody will know except you.  Say a quiet “thank you.” Gratitude is a great stress-buster. So once a day, when you have a few minutes of free time, think of ten things—large or small—for which you’re grateful. Exercise. Exercise helps you rein in your stress, fights chronic inflammation, and keeps your metabolism humming. So it’s no surprise that it also makes your gut bugs happy! Want hard evidence? In one study, researchers analyzed the gut bugs of 40 professional athletes participating in a pre-season rugby camp, comparing them to healthy controls. The athletes had a much higher diversity of gut bugs, a key indicator of gut health. In a newer study that controlled for the effects of participants’ diets, scientists found that cardiorespiratory fitness correlates strongly with higher gut microbe diversity. And again—I know that life is hectic, but even on days when you’re too busy for a full workout, you can work in some mini-exercise. Even little changes like these will make a difference: Climb stairs instead of taking elevators.  Park your car at the far end of the parking lot, rather than looking for the closest spot.  Do squats while you’re waiting for your nail polish to dry, do ab contractions while you’re showering, and do calf raises while you’re drying your hair.  Do sneaky exercises like these at your desk. These little tricks add up, and they’ll give you a good dose of exercise even on your no-workout days. Get your ZZZZs. You know how cranky you get when your sleep is disrupted? Well, your gut bugs get cranky, too! That’s because they have their own circadian rhythms, and altering your sleep pattern messes with these rhythms. In fact, if you work a swing shift or travel a lot, it can put you at higher risk for metabolic problems. What’s more, even sleeping regular hours isn’t good enough if you don’t sleep enough hours. Prolonged sleep deprivation causes low-grade chronic inflammation, which is murder on your gut bugs. So how can you improve your odds of getting a good night’s sleep? Here are some tips that can help: Establish firm rules for bedtimes—for both kids and adults—and stick to them.  Turn off the TV and all devices at least two hours before bedtime.  Keep your bedroom as dark as possible. Blackout curtains are a great investment.  Keep your bedroom temperature comfortable, and turn on a fan to improve the circulation.  Create your own bedtime routine; for instance, take a warm bath, read a book, or play restful music. (Lullabies work for grownups, too!)  Wear blue-blocking glasses for a few hours before bedtime (blue light suppresses melatonin).  Avoid drinking alcohol or caffeinated beverages within two hours of bedtime—and go easy on any liquids, so you won’t need to make a middle-of-the-night bathroom run.  Delegate more chores, so you aren’t running from sunup to sundown. — I know that all three of these simple steps—de-stressing, exercising, and getting more sleep—aren’t really all that simple when life gets crazy. And I confess that sometimes, I break these rules myself. (Don’t even ask me about last week.) So don’t kick yourself if you occasionally skip an exercise session, burn the candle at both ends, or let stress get the better of you. But do your best to take good care of yourself… because your gut bugs will thank you for it! Keep thinking Big and living BOLD!

Traditional foods are making a huge comeback these days, and one of the trends that makes me happiest is the return to fermented foods. From kimchi to sauerkraut to kombucha, these foods have been part of human history for centuries—and with good reason! While they may seem humble, they’re super-stars that supply us with the beneficial gut bugs we need to keep our metabolism and immune system operating at their best. So I’m delighted to hear from more and more of you that you’re adding these foods back into your diet. And today, I’d like to help out by answering some of the top questions I’m asked about them. Here they are. Fermented vs. pickled foods—what’s the difference? Pickling refers to preserving foods in an acid medium such as vinegar. That’s perfectly fine, but preserving foods in this way does not cultivate good bacteria. In fact, the pickled products in jars on your store shelves are pasteurized and contain no live bacteria at all. Fermentation, in contrast, involves preserving foods in a salt brine. This fosters the growth of good bacteria, while the salt in the brine prevents the formation of bad bacteria. Because fermented foods are perishable, you’ll find them in the refrigerated section in your store. But even refrigeration doesn’t guarantee that they’re fermented, so read the labels carefully to make sure you’re getting what you want. Fermented foods will be preserved in a salt brine, not in vinegar. Also, don’t just go by brand name. For instance, Bubbie’s kosher dill pickles are fermented, but the same brand’s bread-and-butter chips are pickled in vinegar. So again—read those labels! What about kefir and kombucha—and how about yogurt? Both kefir and kombucha are popular right now, and both of them are great ways to add probiotic power to your diet. Here’s a look at each one: Kefir is made from milk or coconut milk that’s fermented with a combination of bacteria and yeasts. I strongly recommend reaching for coconut kefir rather than dairy kefir, because milk causes severe problems for a lot of people—from bloating to diarrhea to skin breakouts. (Also, coconut kefir is fine on my Bone Broth Diet, while dairy kefir isn’t.) Kombucha is a combination of tea and some form of sugar (for instance, honey) that’s similarly fermented to produce beneficial bacteria. As for yogurt, it’s also helpful when it comes to populating your microbiome with good bugs. Again, I recommend avoiding dairy-based yogurt and opting for coconut yogurt instead. Also, look for yogurt that’s free of sweeteners and artificial ingredients. How much, how often? When you first start eating fermented foods, it may take a while for your body to adjust to them. (That’s because you’re actually changing your gut’s ecosystem.) So I recommend starting with a spoonful or so per day—or about a quarter-cup of kefir, kombucha, or coconut yogurt—and working up to a bigger serving. Eventually, see if you can get in the habit of eating a good-sized serving every day. For instance, have a cup of coconut kefir, or half a cup of sauerkraut or kimchi, or a whole fermented pickle. If you’re like most people, you’ll go from saying “ugh” to loving these foods, as your body realizes that they’re good for you. If you have a sustained severe reaction to probiotic foods, you may be dealing with an issue like small intestinal bacterial overgrowth (SIBO). In this case, you may want to abstain from probiotic foods until you heal your gut with a healthy, natural, low-carbohydrate diet and daily bone broth. Can I make my own probiotic foods? Yes, you can! What’s more, it’s fun and fairly inexpensive to ferment your own foods. And it’s amazing how many foods you can ferment, from green beans to carrots to okra. If you want to get serious about it, I recommend books like Nourishing Traditions by Sally Fallon and Mary Enig and The Art of Fermentation by Sandor Ellix Katz (which won a James Beard award). I’ll probably learn to love probiotics, but right now I’m having trouble getting used to them. Do you have any ideas? You bet! Try sneaking them into recipes like these: Coconut kefir smoothies—blend your kefir with your favorite fruits and veggies. Kombucha fruit snacks—check out this fun recipe from Homemade Mommy. Coconut kefir ice cream pops—here’s a how-to from Meghan Telpner. Also, try mixing just a tiny bit of sauerkraut or kimchi into scrambled eggs, stews, soups, or condiments. One tip: When you cook with sauerkraut or kimchi, add it at the last minute and warm it over very low heat to avoid killing those beneficial bugs. — No matter how you prefer to eat fermented foods, whether it’s boldly or sneakily, be sure to make them part of your daily diet. And if you haven’t tried them yet, give them a chance, and I think you’ll grow to love them. Like bone broth—another forgotten healing food that we’re rediscovering—fermented foods are nutritional powerhouses that deserve a starring role in a healthy diet! Keep thinking Big and living BOLD!

People ask me all the time about stevia. Is it a guilt-free way to satisfy that sweet tooth—or, like sugar and artificial sweeteners, does it have a dark side? Well, here’s the deal. I’d like to give you a simple answer when it comes to stevia, but it’s a little more complicated than that. First, before we get into the pros and cons, let’s talk a little about what stevia is. Stevia is an herb that contains two substances—stevioside and rebaudioside—which make it very sweet. You can buy stevia in different forms: Green leaf stevia contains both stevioside and rebaudioside, and it’s minimally processed. It’s very sweet, but it has a bitter aftertaste. Stevia extracts (for instance, SweetLeaf) undergo more refining to lessen the bitterness. They contain varying amounts of stevioside and rebaudioside, as well as some additives (for instance, SweetLeaf contains inulin, a vegetable fiber). You’ll notice that I didn’t include stevia “derivatives” like Truvia and PureVia on this list. That’s because while these contain a touch of stevia, they’re largely made up of other ingredients you don’t want in your body. (The large amounts of erythritol in Truvia, for instance, can give you headaches, diarrhea, and gas.) In fact, the manufacturers of both Truvia and PureVia had to pay millions of dollars when they were sued for advertising their products as “natural.” So let’s just cross these guys off the list right now. Okay, back to stevia. Let’s take a look at the good and bad news about it—starting with the downside. As a weight-loss specialist, I know that one of the biggest keys to staying slim and healthy is to break the Sugar Demon’s hold over you. And you won’t accomplish this if you use lots of stevia, because it’s really, really sweet. Also, using large amounts of stevia may have some negative effects on your gut bacteria. For instance, one recent study found that it inhibited the growth of the beneficial bacteria Lactobacillus reuteri. Now, let’s flip the coin and look at the benefits of stevia. Luckily, there are a lot of them! Here’s a sampling: • It may lower your risk of breast cancer. • It appears to lower blood glucose levels in Type 2 diabetics. • It can reduce blood pressure in people with mild hypertension. • It has anti-inflammatory effects. • It protects against atherosclerosis. • It can help fight infection. • It has antioxidant properties. That’s a pretty impressive list, and for me it tips the scales in favor of stevia. It also helps to explain why some cultures have used stevia for centuries both as a sweetener and as a folk remedy for a wide variety of medical problems ranging from circulatory disease to diabetes. Because of these many powerful benefits—and because stevia is infinitely better for you than sugar or artificial sweeteners—my opinion is that, as long as you don’t overdo it, this sweetener can definitely be part of a healthy diet. (Just remember to select an authentic stevia product like green leaf stevia or SweetLeaf, and not Truvia or PureVia.) So go ahead… reach for the stevia occasionally, and give your sweet tooth a happy surprise! Keep Thinking Big & Living Bold       P.S. Made from 100% grassfed beef and a hint of stevia, my Bone Broth Protein comes in rich chocolate or creamy vanilla flavors. Use it in shakes or smoothies to help you stay on track with your Bone Broth Diet or your 80/20 maintenance plan. This is the ONLY protein powder that boasts 70% collagen with 30% coming from beef meat. It gives you the highest level of collagen to help you heal your gut and slow the clock on your aging skin, joints, and other soft tissues.

Chronic inflammation makes you old, fat, and sick—and it can even kill you. In my new post, I’ll tell you how to spot the signs of inflammation and how to put out that raging fire within you. We now know that chronic inflammation underlies just about every disease of aging—from obesity and diabetes to cancer and heart disease. In addition, it makes you look and feel old, tired, and blah. So if you want to get healthier, healing this inflammation needs to be your #1 health priority. But here’s a question: How do you know if chronic inflammation is a problem for you? If you have an autoimmune condition or a disease like cancer, there’s no question about it. But if you’re in “semi-good” health, you may be missing some major warning signs. Here are some of the biggest clues: First of all, do you have that spare tire around your waist? Then you’re chronically inflamed. Fat cells in the abdomen churn out inflammatory chemicals—and the more belly fat you have, the more inflammation they’re creating. Second, do you have high blood glucose levels? That’s a guarantee that you’re chronically inflamed. High blood sugar increases the numbers of inflammatory cells called cytokines circulating in your blood. Third, do you have lots of digestive problems like gas, diarrhea, bloating, or constipation? These typically stem from a sick, inflamed gut—and as I’ll explain later, a sick gut is the leading cause of inflammation. Next, are you tired all the time? Inflamed cells are sick cells, and they can’t produce the energy you need to feel refreshed and invigorated. Also, do you have skin problems like eczema or psoriasis—or is your skin red and blotchy? Bad skin is an external sign of internal fire. Do you have allergies? If you’re one of those people who’s always battling watery eyes and a runny nose, then you’re chronically inflamed. Is your face puffy—and do you have puffy bags under your eyes? These are classic signs of internal inflammation. Do you have gum disease? This is another outward clue of internal inflammation. Are you depressed, anxious, or suffering from “brain fog”? Inflammation can affect your brain chemistry, causing changes in how you think and feel. If you’re a man, do you have erectile dysfunction, or ED? Chronic inflammation is a primary cause of this problem. If your body is sending you clues like these, it’s time to take action. As you know if you follow my blog, the first step in healing inflammation is to heal your gut—because that’s where inflammation starts. So cut out pro-inflammatory foods like grains and sugar that damage your gut, and eat anti-inflammatory foods like pastured meats, fresh vegetables, healthy fats, fermented foods, and bone broth. You can learn more in my book, Dr. Kellyann’s Bone Broth Diet. Don’t put off your healing for another moment. When you put out that raging fire inside you, you won’t just lower your risk for health problems in the future—you’ll be younger, slimmer, healthier, and happier now! Keep Thinking Big & Living Bold!

I’m getting tons of mail from people who are excited about starting the Bone Broth Diet. And here’s one question I’m hearing a lot: “Can I do this diet if I’m a vegetarian, a pescatarian, or a vegan?” The answer is a resounding yes! While proteins like beef, chicken, and fish are part of the Bone Broth Diet, I’m all about personal play. I’ve altered this diet quite a few times to work for patients who choose to avoid many or all animal products, and it still works like a charm. Here’s how to switch things up if you want to go meat-free:   How to make bone broth vegan (or vegetarian, pescatarian)? Let’s start with the broth. Obviously, you can’t make bone broth without bones! But that’s fine, because you can substitute a rich vegetable broth. If you’re a pescatarian—that is, you eat fish—you can also make a lovely, subtle broth out of fish bones. Just be sure to use a non-oily fish like halibut or tilapia, rather than an oily fish like salmon. Also, cook your broth for only a couple of hours, because fish bones dissolve quickly.  What are the best substitutions for meat? Eggs - If you’re a vegetarian, make eggs a big part of your diet. (Remember: Science has shown that eating eggs isn’t bad for your cholesterol.) Beans & lentils  Edamame Full-fat pasture-raised kefir and yogurt  Natto Temph Protein mixes High-quality vegetarian protein mixes, such as hemp or pea protein, are also acceptable as part of the vegetarian protocol. Avoid "frankenfoods" Avoid veggie chicken wings, soy milk, tofu hot dogs, and related foods. I call these “Frankenfoods” because they’re loaded with unhealthy ingredients. What results will I get from a vegan bone broth diet? It may take a little longer to lose your extra pounds when you substitute beans, lentils, and other high-carb foods for animal proteins—but you’ll still see amazing results. And even without the collagen building blocks from bone broth, you’ll blast your wrinkles with skin-smoothing foods like coconut and avocado. At the end of 21 days, you’ll be slimmer, look younger, and feel more energetic, without having to compromise on your dietary principles. So join the Bone Broth Revolution—and fly your vegetarian, vegan, or pescatarian flag proudly! Keep Thinking Big & Living Bold!   EXPLORE MORE DIET OPTIONS >  A Successful Vegan Cleanse and Reset | Detox — Plant-based cleanse modifications that deliver real results.

You probably don’t think much about your fingernails unless it’s manicure day and you’re choosing between Precious Pink and Red Hot Rio. But the next time your nails are polish-free, take a close look at them. Why? Because they may be trying to send you a message. Hundreds of medical conditions, from minor to serious, can affect your fingernails. In fact, changes in your nails can be one of the earliest warning signs of a medical problem. Here are some of the most common signs that something is amiss. Beau’s lines. These lines go from side to side on the fingernails, and they can occur after an injury, an illness, or chemotherapy. If you develop them for no obvious reason, make an appointment with a doctor or nutritionist, because they may indicate a nutritional deficiency. Pale nails. If your nails are unnaturally pale, get checked for anemia. While other conditions can cause pale nails, this is one of the most common ones (especially in young women). Yellow nails. Odds are this is due to a fungus. While it looks alarming, it’s treatable—and the sooner you catch it, the easier it is to clear it up. Other causes of yellow nails include thyroid problems, psoriasis, and diabetes. “Ripply” nails. Nails with a rippled pattern may be telling you that you’re in the early stages of developing psoriasis or inflammatory arthritis. They’re also a big clue that you’re suffering from chronic, system-wide, low-grade inflammation. Dark lines under the nail. If you spot this, make an appointment immediately with a dermatologist. It could be a sign of melanoma. Cracked or split nails Often, this is a temporary problem that happens when you expose your hands to lots of detergent, soap, or water. But if your nails are always cracked or split, have a doctor check you for thyroid disease, a fungal infection, or a nutritional deficiency Green nails If you wear artificial nails and your manicurist doesn’t disinfect your nail surface correctly, bacteria can grow under the artificial nail, turning the real nail green. Fungal infections can also turn your nails green. If this happens, don’t panic—either type of infection is treatable. Tips for Keeping Your Nails Happy If your nails are strong and healthy right now, you can take steps to keep them that way. Here are my best tips for pampering them: Feed your fingernails! Drink bone broth every day. It loads you up with gelatin that helps your body build strong, healthy hails. Also, eat a diet rich in high-quality proteins, vegetables, healthy oils, nuts, and fruits. This will give your nails the protein, B vitamins, vitamin A, vitamin C, zinc, iron, and calcium they need to be healthy and beautiful. Keep your gut healthy. A sick gut leads to inflammation that affects every part of your body—including your nails. So in addition to eating right and drinking healing bone broth, take probiotics and eat foods like kimchi and sauerkraut. These contain microbes that create a healthy ecosystem in your gut. Don’t get carried away when you’re cleaning under your nails. Aggressive cleaning can actually drive germs into vulnerable spots, increasing your risk of infection. If you frequently get manicures, buy your own manicure tools and ask the manicurist to use them. Use gentle soaps and detergents without lots of additives, and buy formaldehyde-free nail polish. If you notice anything odd about your nails, check with your doctor. Most likely, it’ll be a minor issue—but it’s smart to be extra-careful. Follow these steps, and with luck, your fingernails will stay healthy, strong, and beautiful. Everyone will envy them… even your manicurist! Keep Thinking Big & Living Bold!

Are so-called “health foods” making you sick? In today’s post I single out six foods that bill themselves as nutritious but actually belong in the trash—not in your refrigerator. Open a typical fridge, and you’ll find stuff like leftover pizza, white bread, and two-liter bottles of soda. Now open the fridge of someone who’s health-conscious, and you’ll see lots of things that look a lot more nutritious. But here’s something that might surprise you: The “healthy” food in the second refrigerator may be almost as bad as the junk in the first one. For instance, here are six foods billed as nutritious that belong in the trash, not ever in your fridge. Which "healthy" foods are the worst for you? Soy Frankenfoods At my local health food store, there’s a whole refrigerator case filled with soy hotdogs, soy fish sticks, soy bacon, soy-you-name-it. People buy these products like crazy, because they’re convinced that if the label says soy, it’s good for you. Well, guess what: That’s one of the biggest myths in history. In reality, soy is bad for you because it’s an endocrine disruptor. In particular, it can mess with your thyroid, putting you at higher risk for hypothyroidism. Soy also contains substances that can block your absorption of important nutrients like calcium, zinc, and magnesium. In addition, the processing of soy Frankenfoods can contaminate them with aluminum, a toxic metal you definitely don’t want on your dinner plate. By the way, many people think that soy is healthy because people in Asia—who tend to be healthier than Americans—eat lots of it. But in reality, soy isn’t a big menu item in Asia. Typically, it’s served as a condiment or accent, not as a main course. Also, most soy products in Asia, unlike those in the U.S., are fermented to remove toxins. Flavored yogurt Sure, yogurt contains some healthy probiotics. But that’s hardly a fair trade-off for the fillers, artificial flavors, and sugar or artificial sweeteners that manufacturers shovel into it. Add in the fact that dairy disagrees to some degree with most people—causing everything from bloating and gas to acne and eczema—and flavored yogurt doesn’t look like such a great nutritional deal anymore. Imitation crab meat Those fake crab sticks are easy to snack on—and you probably feel virtuous when you’re eating them, because they’re fish, right? Well, sort of. In reality, they’re mashed-up fish mixed with things like wheat, tapioca, corn, sugars, and low-quality vegetable oils. They may also contain monosodium glutamate (MSG), which is toxic to your brain cells. Sports drinks and vitamin drinks Look at the “healthy” drinks on your grocery store shelf, and you’ll see lots of claims: Contains probiotics! Gives you your daily dose of vitamin C! Packed with nutrients! But here’s what I want you to do: Pick up those bottles and read the ingredient labels. Most of the time, you’ll discover that these drinks are loaded with sugar or artificial sweeteners. They’re also likely to contain artificial colors and flavors. So you’re getting a tiny dose of good stuff along with a flood of cell-clogging sludge. Nutella I’m always amazed at how many of my clients think Nutella is a health food because it has hazelnuts and chocolate in it. Yes, it has two healthy ingredients—but it’s also loaded with sugar. Basically, it’s a candy bar in a jar. Whole wheat bread People think that whole wheat equals healthy.  But grains—including whole wheat—elevate your blood sugar levels as much as table sugar does. That can lead to insulin resistance, obesity, and even diabetes. In addition, wheat contains gluten. Many, many people—not just those with celiac disease—experience symptoms like GI problems, “brain fog,” fatigue, and depression when they eat foods containing gluten. What are the best foods to have in your refrigerator? If your fridge is looking a little empty after you toss out these unhealthy “health foods,” it’s easy to find better alternatives.  Real meat Replace your soy Frankenfoods with real meat—preferably pasture-raised. You can even find healthy, additive-free hot dogs and lunch meats these days. Dairy products If you like dairy products and tolerate them well, replace sweetened yogurt with full-fat plain yogurt and stir in fresh fruit. Otherwise, try yogurt made from coconut milk. (If you can’t find it in stores, it’s easy to make it yourself.  Keep Thinking Big & Living Bold!

Food Matters is featuring Dr. Kellyann’s article, For Radiant Skin, Cultivate a Radiant Gut. Want to erase a decade from your face? Then here’s the secret: Beautiful skin starts with a glowing gut. Here are my six top tips for making yourself gorgeous from the inside out. Check it out HERE!! Keep Thinking Big & Living Bold! 

I’m a nutritionist, so it’s no surprise that many of my conversations with my patients revolve around food. And often, here’s how these conversations go. I say, “Eat healthy proteins, healthy fats, and lots of veggies,” and my patients nod cheerfully. I say, “Nuts and berries are good,” and they smile at me. Then I say, “Be sure to add some fermented foods, like sauerkraut and kimchi.” And they look at me like I’ve just asked them to lick the bottom of the dog’s dish. Over the years, I’ve discovered that most Americans—unlike people in Europe, Asia, Africa, and South America—shun fermented foods. They might occasionally toss a little sauerkraut on a hot dog or try a bite of kimchi at a Korean restaurant, but make these staples of their diet? No way. That’s too bad, because eating fermented foods is one of the most powerful ways to keep your gut healthy. Here’s a look at these remarkable super-foods, and why it’s smart to develop a taste for them. What are foods that ferment? Fermentation occurs when bacteria feed on the natural sugars in foods. In the process, they create natural preservatives, like lactic acid. The bacteria also partially “predigest” the foods, making their nutrients more available. Most important of all, the bacteria in fermented foods hitch a ride right into your gut, happily becoming part of your interior ecosystem. So each time you eat fermented foods, you’re replenishing your gut’s population. Why are fermented foods good for you? They help synthesize hormones  and nutrients like biotin and vitamin K. They police your gut to prevent bad fungi and bacteria from making inroads. They modulate your immune system and protect against inflammation that can lead to weight gain, illness, and skin problems. They help you digest your food efficiently. They help protect you from anxiety and depression. In short, fermented food is good gut bacteria help keep you slim, healthy, vibrant, attractive, and happy. So you definitely don’t want to run short on them! Unfortunately, modern life isn’t kind to your gut flora. Stress, sleeplessness, a sugary or high-carb diet, or medications (for instance, antibiotics, NSAIDS, and antacids) can cause your good gut bacteria to dwindle. That’s when fermented foods can save the day. Of course, it’s true that you can get beneficial microbes from probiotics as well—and I often prescribe probiotics to my patients. But the absolutely best way to make sure you’re getting a good mix of the right bugs is to get them the most natural way: in food. Tips for getting the most from fermented foods for gut health When you’re shopping for fermented foods, keep this in mind: You want healthy, vibrant microbes. So if you’re buying sauerkraut or kimchi, choose packages in the refrigerated section of the store. Check the label and make sure the product isn’t pasteurized, which kills off the bacteria. Better yet, consider making your own fermented foods at home. Here’s my favorite recipe for kimchi; if you try it, make sure to let it sit overnight (or at least for several hours) so the good microbes can multiply. If you’re feeling more ambitious, PaleoLeap has a great article here about making your own sauerkraut and other fermented veggies. Also, check out this recipe for cortido, a Latin American version of sauerkraut. What are foods that ferment for gut health? There are many foods that ferment such as vegetables, so consider experimenting with everything from cauliflower to red peppers. Just make sure you start out with clean veggies, clean hands, and clean equipment, and that you always use clean utensils to dip into your fermenting foods. You’ll find more tips here for fermenting food safely. How much fermented food should you eat?  No matter which route you choose—store-bought or home-made—try to eat at least a quarter of a cup of fermented foods a minimum of two or three times a week. I’m betting that even if you’re saying “ick” right now, you’ll quickly develop a taste for them. After, the billions of people on the planet who adore these foods can’t all be wrong! Check out my recipe for kimchi!  Keep Thinking Big & Living Bold!