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As the pursuit of health optimization gains momentum, the ketogenic and carnivore diets have captured the attention of fitness enthusiasts, biohackers, and those seeking dietary solutions for chronic conditions. While both diets advocate for a low-carb, high-fat regimen, their distinct methodologies and nutritional frameworks offer unique pathways to achieving wellness goals. This article aims to unravel the complexities of keto versus carnivore, providing insights into their respective benefits, challenges, and suitability for various health objectives. Whether you're aiming for weight loss, improved cognitive function, or enhanced athletic performance, understanding these diets can be a pivotal step in your health journey. What Is The Keto Diet? The ketogenic diet, commonly known as the keto diet, is a high-fat, low-carbohydrate dietary regimen designed to shift the body's metabolism from relying on glucose as its primary energy source to utilizing ketones, which are derived from fat. By drastically reducing carbohydrate intake and increasing fat consumption, the body enters a metabolic state called ketosis, where it becomes highly efficient at burning fat for energy. This diet typically includes a macronutrient ratio of approximately 70-75% fat, 20-25% protein, and 5-10% carbohydrates. The keto diet has gained popularity for its potential benefits in weight loss, improved mental clarity, enhanced energy levels, and management of certain medical conditions such as epilepsy, type 2 diabetes, and metabolic syndrome. However, it requires careful planning to ensure nutritional adequacy and may not be suitable for everyone. What Is The Carnivore Diet? The carnivore diet is an extreme form of dietary regimen that emphasizes the exclusive consumption of animal-based foods, primarily meat, fish, and animal-derived products like eggs and dairy, while eliminating plant-based foods. This diet is rooted in the belief that humans are optimally adapted to thrive on a diet composed solely of animal products, which are rich in essential nutrients and devoid of anti-nutrients found in plants. Advocates of the carnivore diet claim benefits such as weight loss, improved mental clarity, reduced inflammation, and relief from autoimmune and digestive disorders. However, the diet is highly restrictive and controversial, with concerns about its long-term sustainability, potential nutrient deficiencies, and impacts on heart health. As with any diet, it is crucial to approach the carnivore diet with careful consideration and, ideally, under professional guidance. Keto vs Carnivore: What’s The Difference? Dietary Composition Keto Diet: Includes a variety of foods: non-starchy vegetables, nuts, seeds, dairy, and high-fat foods like avocados and oils. Focuses on achieving a macronutrient ratio of approximately 70-75% fat, 20-25% protein, and 5-10% carbohydrates. Allows for some flexibility in food choices while maintaining ketosis. Carnivore Diet: Exclusively consists of animal-based foods: meat, fish, eggs, and some dairy. Eliminates all plant-based foods, focusing solely on animal products. Emphasizes the belief that animal foods provide all essential nutrients. Health Benefits Keto Diet: Effective for weight loss and improving insulin sensitivity. Offers potential therapeutic benefits for neurological conditions like epilepsy. Known for enhancing mental clarity and providing sustained energy levels. Carnivore Diet: Claimed to reduce inflammation and alleviate autoimmune symptoms. May improve digestive health by eliminating plant-based anti-nutrients. Often pursued for its simplicity and focus on nutrient-dense animal foods. Challenges and Considerations Keto Diet: Requires careful macronutrient tracking to maintain ketosis. Vigilance needed to avoid hidden carbs in plant-based foods. Initial adaptation may lead to "keto flu" symptoms. Carnivore Diet: Highly restrictive, posing potential nutrient deficiency risks. Social dining and meal variety can be challenging. Initial digestive changes as the body adapts to an all-animal diet. Suitability and Lifestyle Keto Diet: Suitable for those seeking a balanced approach with some dietary flexibility. Ideal for individuals interested in metabolic health and weight management. Carnivore Diet: Appeals to those looking for a straightforward, all-animal approach. Often chosen by individuals with specific health conditions or dietary preferences. Does Carnivore Put You Into Ketosis? Yes, the carnivore diet can potentially put you into ketosis, although it is not its primary goal. By eliminating carbohydrates and focusing solely on animal-based foods, the body may enter a state of ketosis, similar to the ketogenic diet. In ketosis, the body shifts its energy source from glucose to ketones, which are produced from fat. However, the degree to which an individual enters ketosis on the carnivore diet can vary based on factors such as protein intake and individual metabolic responses. While the carnivore diet naturally limits carbs, its higher protein content compared to the traditional keto diet might influence ketone production, as excess protein can be converted into glucose through gluconeogenesis. Therefore, while ketosis is possible on the carnivore diet, it may not be as consistent or pronounced as on a well-formulated ketogenic diet. Can Both Diets Help With Weight Loss? Absolutely, both the ketogenic and carnivore diets can be effective for weight loss, though they achieve this through slightly different mechanisms. The keto diet promotes weight loss primarily by inducing ketosis, where the body burns fat for fuel instead of carbohydrates, leading to reduced hunger and increased satiety due to the high-fat content. This metabolic shift can help individuals consume fewer calories without feeling deprived. On the other hand, the carnivore diet facilitates weight loss by eliminating all carbohydrates and focusing on satiating, nutrient-dense animal foods, which can naturally reduce calorie intake and curb cravings. Both diets also stabilize blood sugar levels and improve insulin sensitivity, which are crucial factors in managing weight. However, individual results may vary, and the sustainability and long-term health impacts of these diets should be considered when choosing the best approach for weight management. What’s The Best Way To Transition Into Either Diet Safely? Transitioning safely into either the ketogenic or carnivore diet requires a strategic and gradual approach to minimize potential side effects and ensure nutritional adequacy. For the keto diet, start by gradually reducing carbohydrate intake while increasing healthy fats, allowing your body to adjust to using fat as its primary energy source. Incorporate plenty of non-starchy vegetables, moderate protein, and high-quality fats like avocados, nuts, and olive oil. For the carnivore diet, begin by eliminating processed foods and sugars, then progressively reduce plant-based foods, focusing on a variety of nutrient-rich animal products such as grass-fed meats, fish, and eggs. Hydration and electrolyte balance are crucial for both diets, as the initial phase can lead to fluid loss and electrolyte imbalances. It's advisable to consult with a healthcare professional or nutritionist to tailor the transition to your individual health needs and to monitor any changes in your body's response, ensuring a smooth and safe adaptation to your chosen dietary path. Keto Diet and Carnivore Diet Tips Keto Diet Tips Monitor Your Macros: Start by tracking your macronutrient intake to ensure you're maintaining the appropriate balance of fats, proteins, and carbohydrates. Aim for a macronutrient ratio of approximately 70-75% fat, 20-25% protein, and 5-10% carbohydrates. Using apps or food diaries can help you stay on track and make necessary adjustments to reach ketosis effectively. Stay Hydrated and Balance Electrolytes: As your body adjusts to the keto diet, you may experience increased urination, leading to a loss of electrolytes. To prevent symptoms like fatigue and headaches, ensure you're drinking plenty of water and consider supplementing with electrolytes such as sodium, potassium, and magnesium. Plan Your Meals: Meal planning is crucial for maintaining a keto lifestyle, especially when starting. Prepare meals and snacks in advance to avoid the temptation of high-carb foods. Focus on incorporating a variety of keto-friendly foods like leafy greens, fatty fish, avocados, and nuts to keep your diet diverse and satisfying. Carnivore Diet Tips Choose Quality Animal Products: Prioritize high-quality, nutrient-dense animal products such as grass-fed beef, wild-caught fish, and pasture-raised eggs. These options not only provide essential nutrients but also support ethical and sustainable farming practices. Listen to Your Body: Pay attention to your body's hunger and satiety signals. The carnivore diet can be naturally satiating, so eat until you're full and avoid overeating. This intuitive approach helps maintain energy levels and supports weight management. Monitor Your Health: Regularly check in with a healthcare professional to monitor your health markers, such as cholesterol levels and nutrient status. Since the carnivore diet is highly restrictive, it's important to ensure you're meeting all your nutritional needs and to address any potential deficiencies early on. Conclusion In conclusion, both the ketogenic and carnivore diets offer compelling pathways to improved health, weight management, and enhanced performance, each with its unique approach and set of benefits. The keto diet provides a balanced yet flexible framework that can cater to a wide range of dietary preferences while promoting ketosis and metabolic health. Meanwhile, the carnivore diet offers a straightforward, all-animal approach that appeals to those seeking simplicity and potential relief from certain health conditions. Ultimately, the choice between these diets should be guided by individual health goals, lifestyle preferences, and nutritional needs. As with any significant dietary change, it is essential to approach these diets with careful planning and professional guidance to ensure they are both safe and effective for your personal health journey. Final Thoughts Looking for a way to enhance your dietary regimen with nutrient-rich options? Dr. Kellyann's premium bone broths, offered in chicken, beef, and French onion flavors, provide a delectable and health-conscious choice. Packed with collagen, non-GMO, and sugar-free, these broths are perfect for fasting and nourishing your body with pure, wholesome ingredients. Visit Dr. Kellyann's collection of wellness products to see how they can elevate your path to health and vitality. Sources 1. https://en.wikipedia.org/wiki/Carnivore_diet 2. https://en.wikipedia.org/wiki/Ketogenic_diet 3. https://www.mcgill.ca/oss/article/critical-thinking-student-contributors-health-and-nutrition/taking-bite-out-carnivore-diet

For those seeking to transform their health through diet, the choice between keto and Atkins can be pivotal. Both diets promise remarkable benefits, from weight loss to improved blood sugar control, yet they differ in their approach and execution. As you navigate this decision, it's essential to grasp the distinct principles that underpin each diet. This article will unravel the intricacies of keto and Atkins, providing you with the knowledge to choose the diet that best complements your lifestyle, whether you're aiming for peak athletic performance, managing a health condition, or simply striving for sustainable weight management. What Is The Keto Diet? The ketogenic diet, commonly known as keto, is a high-fat, moderate-protein, and low-carbohydrate dietary approach designed to shift the body's metabolism from relying on glucose as its primary energy source to utilizing fat. By drastically reducing carbohydrate intake, typically to around 20-50 grams of net carbs per day, the body enters a metabolic state called ketosis. In ketosis, the liver converts fats into ketones, which serve as an alternative fuel source for the brain and muscles. This metabolic shift not only promotes efficient fat burning and weight loss but also offers potential benefits for blood sugar regulation, mental clarity, and sustained energy levels. The keto diet has gained popularity among those seeking to optimize their health, manage conditions like type 2 diabetes, and enhance physical performance, making it a versatile choice for a wide range of health-conscious individuals. What Is The Atkins Diet? The Atkins diet is a well-established low-carbohydrate eating plan that emphasizes reducing carb intake to promote weight loss and improve metabolic health. Developed by Dr. Robert Atkins in the 1970s, this diet is structured into four distinct phases, each progressively reintroducing carbohydrates while focusing on high-protein and high-fat foods. The initial phase, known as Induction, is the most restrictive, limiting carbs to about 20 grams per day to kickstart weight loss and transition the body into a fat-burning state. As individuals progress through the phases, they gradually increase their carb intake, allowing for greater dietary flexibility while maintaining weight loss and health benefits. The Atkins diet is particularly appealing to those who prefer a structured approach with clear guidelines, offering a sustainable path to achieving and maintaining a healthy weight, improving blood sugar control, and enhancing overall well-being. Keto vs Atkins: What’s The Difference? Carbohydrate Intake Keto Diet: Typically restricts carbohydrates to around 20-50 grams per day, maintaining a strict low-carb regimen to ensure the body remains in ketosis. Atkins Diet: Begins with a similar low-carb approach in the Induction phase (about 20 grams per day) but gradually increases carb intake in later phases, allowing for more flexibility. Metabolic State Keto Diet: Aims to keep the body in a constant state of ketosis, where fat is the primary energy source, by consistently limiting carbs. Atkins Diet: Initially induces ketosis but transitions out of it as more carbohydrates are reintroduced in subsequent phases. Dietary Composition Keto Diet: Focuses on high-fat, moderate-protein, and low-carb foods to maintain ketosis. Atkins Diet: Emphasizes high-protein and high-fat foods, with a gradual increase in carbohydrates, allowing for a more varied diet over time. Flexibility and Structure Keto Diet: Requires strict adherence to low-carb limits, which can be challenging but offers consistent metabolic benefits. Atkins Diet: Provides a phased approach, offering more flexibility and adaptability as individuals progress, making it easier for some to maintain long-term. Suitability for Different Goals Keto Diet: Ideal for those seeking rapid weight loss, improved mental clarity, and stable energy levels, particularly beneficial for managing conditions like epilepsy and type 2 diabetes. Atkins Diet: Suitable for individuals who prefer a structured plan with gradual changes, focusing on weight loss and metabolic health without the constant need for ketosis. Do You Lose Weight Faster On Keto or Atkins? When it comes to rapid weight loss, the ketogenic diet often takes the lead due to its stringent carbohydrate restrictions, which propel the body into a state of ketosis. In ketosis, the body efficiently burns fat for fuel, leading to quicker initial weight loss, particularly from fat stores. This metabolic state also helps reduce appetite, which can further accelerate weight loss. On the other hand, the Atkins diet, while also effective for weight loss, allows for a gradual reintroduction of carbohydrates, which may slow down the rate of weight loss compared to keto. However, the Atkins diet's phased approach can be more sustainable for some individuals, potentially leading to more consistent long-term results. Ultimately, the speed of weight loss on either diet can vary based on individual factors such as metabolism, adherence, and lifestyle. Is It Easy To Transition Between The Two Diets? Transitioning between the keto and Atkins diets can be relatively straightforward, given their shared foundation of low-carb principles. For those moving from Atkins to keto, the primary adjustment involves further reducing carbohydrate intake to maintain a consistent state of ketosis. This shift may require increased attention to macronutrient ratios, focusing on higher fat consumption and moderate protein intake. Conversely, transitioning from keto to Atkins can feel more flexible, as it allows for a gradual increase in carbohydrates, particularly in the later phases of the Atkins plan. This can make it easier for individuals who find keto's strict carb limits challenging to maintain. Regardless of the direction of transition, it's essential to monitor how your body responds and adjust your diet to align with your health goals and lifestyle preferences. Is The Ketogenic Diet Easier To Maintain vs Atkins? The ease of maintaining the ketogenic diet versus the Atkins diet largely depends on individual preferences and lifestyle. The ketogenic diet requires a consistent commitment to low carbohydrate intake, which can be challenging for those who enjoy a varied diet or find it difficult to avoid carbs. However, many find the keto diet easier to maintain due to its appetite-suppressing effects and the mental clarity often associated with ketosis. On the other hand, the Atkins diet offers more flexibility, especially in its later phases, allowing for a gradual reintroduction of carbohydrates. This can make it more sustainable for individuals who prefer a less restrictive approach and enjoy a broader range of foods. Ultimately, the best choice depends on personal dietary preferences, lifestyle demands, and long-term health goals, with both diets offering viable paths to improved health and weight management. Do Both Diets Have Use Vegetables? Absolutely, both the ketogenic and Atkins diets incorporate vegetables as a vital component, though the focus is primarily on low-carb options, with careful attention to net carbs. In the ketogenic diet, non-starchy vegetables such as spinach, kale, zucchini, and bell peppers are favored due to their minimal carbohydrate content, allowing individuals to enjoy their nutritional benefits while maintaining ketosis. These vegetables are rich in essential nutrients and fiber, supporting overall health and digestion. Similarly, the Atkins diet encourages the consumption of low-carb vegetables, particularly during the initial Induction phase, to help individuals stay within their carb limits. As one progresses through the Atkins phases, there is more flexibility to include a broader range of vegetables, including those with slightly higher carbohydrate content. Both diets emphasize the importance of vegetables for their health benefits, making them a crucial element of a balanced low-carb eating plan. Tips For Deciding Which Is Right For You Choosing The Ketogenic Diet Focus on Consistency: If you thrive on routine and can consistently adhere to strict dietary guidelines, the keto diet's requirement to maintain low carbohydrate intake might suit you well. This consistency can lead to sustained ketosis and its associated benefits, such as enhanced mental clarity and energy levels. Health Goals: Consider keto if your primary goals include rapid weight loss, improved blood sugar control, or managing specific health conditions like epilepsy or type 2 diabetes. The diet's emphasis on high fat and low carbs can be particularly effective for these objectives. Lifestyle Compatibility: Evaluate whether your lifestyle can accommodate the keto diet's demands, such as meal planning and preparation. If you enjoy high-fat foods and can manage social situations that might involve carb-heavy meals, keto could be a viable option. Choosing The Atkins Diet Preference for Flexibility: If you prefer a diet that allows for gradual changes and more variety over time, the Atkins diet's phased approach might be more appealing. This flexibility can make it easier to adapt to different social settings and personal preferences. Long-Term Sustainability: Consider Atkins if you're looking for a plan that can be maintained over the long term, particularly by monitoring your net carbs intake. The ability to reintroduce carbohydrates gradually can help prevent feelings of deprivation and make the diet more sustainable for some individuals. Structured Guidance: If you appreciate having a clear, structured plan with defined phases, the Atkins diet provides a roadmap that can guide you through the weight loss process. This structure can be particularly helpful for those new to low-carb eating or who prefer a step-by-step approach. Conclusion In the quest for optimal health and weight management, both the ketogenic and Atkins diets offer compelling pathways, each with its unique advantages and considerations. By understanding the core principles and differences between these two low-carb approaches, you can make an informed decision that aligns with your personal health goals, lifestyle, and dietary preferences. Whether you choose the consistent, fat-fueled energy of keto or the structured flexibility of Atkins, both diets have the potential to transform your well-being and empower you on your journey to a healthier, more vibrant life. Remember, the best diet is one that you can sustain and enjoy, supporting not only your physical health but also your overall happiness and fulfillment. Final Thoughts Wondering how to boost your nutritional intake while following a low-carb diet? Dr. Kellyann's premium bone broths, available in chicken, beef, and French onion flavors, are non-GMO and sugar-free, making them an excellent choice for supporting your fasting goals. Visit Dr. Kellyann to explore their comprehensive range of wellness products and discover how they can enhance your pursuit of health and vitality. Sources 1. https://www.bbcgoodfood.com/health/special-diets/our-top-20-low-carb-vegetables 2. https://en.wikipedia.org/wiki/Atkins_diet 3. https://www.greenchef.com/eat/keto-101

In the realm of dietary transformations, the ketogenic diet stands out as a beacon of hope for those seeking enhanced health and vitality. Whether you're a fitness enthusiast aiming for peak performance or someone managing health conditions like diabetes, understanding how many carbs on keto is crucial to your success. This article is your guide to navigating the low-carb landscape, providing you with the knowledge and tools to stay in ketosis, avoid common pitfalls, and embrace a lifestyle that promises not only weight loss but a profound sense of well-being. What Is The Ketogenic Diet? The ketogenic diet is a high-fat, low-carbohydrate eating plan that has gained popularity for its ability to transform the body's metabolic state. By drastically reducing carbohydrate intake and replacing it with healthy fats, the diet encourages the body to enter a state of ketosis. In ketosis, the body becomes remarkably efficient at burning fat for fuel, rather than relying on glucose derived from carbs. This metabolic shift not only aids in weight loss but also offers a host of health benefits, including improved energy levels, reduced sugar cravings, and enhanced mental clarity. Originally developed to manage epilepsy, the ketogenic diet is now embraced by a diverse range of individuals seeking to optimize their health, from athletes to those managing chronic health conditions. Why Does Carb Intake Matter For Keto? Carb intake is a critical component of the ketogenic diet because it directly influences the body's ability to enter and maintain ketosis, the metabolic state where fat becomes the primary energy source. Consuming too many carbohydrates can prevent the body from reaching ketosis, as it will continue to rely on glucose for energy, thereby stalling the fat-burning process. By carefully managing carb intake, typically limiting it to about 20-50 grams per day, individuals can ensure that their bodies switch to burning fat for fuel. This meticulous balance not only supports weight loss but also helps stabilize blood sugar levels, reduce inflammation, and enhance mental focus. Understanding and controlling carb intake is essential for anyone committed to reaping the full spectrum of benefits that the ketogenic lifestyle offers. How Many Carbs On Keto? The number of carbs one can consume on a ketogenic diet typically ranges from 20 to 50 grams per day, depending on individual goals, body composition, and activity levels. This low-carb threshold is designed to deplete glycogen stores and prompt the body to enter ketosis, where it efficiently burns fat for energy. For beginners, starting at the lower end of the spectrum can help accelerate the transition into ketosis, while more experienced keto dieters or athletes might find they can maintain ketosis with slightly higher carb intake due to increased energy demands. It's important to remember that the quality of carbs matters as much as the quantity; focusing on nutrient-dense, fiber-rich sources like leafy greens and non-starchy vegetables can enhance overall health and ensure sustained success on the ketogenic journey. Carb Intake (grams per day) Description 20-30 grams Ideal for beginners to quickly enter ketosis and maximize fat burning. 30-40 grams Suitable for those who have adapted to keto and are looking to maintain ketosis with moderate activity. 40-50 grams Best for active individuals or athletes who require slightly more carbs for energy while staying in ketosis. Carb Quality Focus on nutrient-dense, fiber-rich sources like leafy greens and non-starchy vegetables.   This table provides a quick reference to help you tailor your carb intake according to your personal needs and lifestyle, ensuring you stay on track with your ketogenic goals. What Are Common Signs That You’ve Been Kicked Out Of Ketosis? Recognizing when you've been kicked out of ketosis is crucial for maintaining the effectiveness of the ketogenic diet. Common signs include a sudden return of sugar cravings and increased hunger, as your body shifts back to using glucose for energy. You may also experience a drop in energy levels and mental clarity, often accompanied by feelings of fatigue or brain fog. Additionally, weight loss may stall or even reverse, as the body stores excess glucose as glycogen and water. Physical symptoms such as bloating or digestive discomfort can also indicate a disruption in ketosis. Monitoring these signs, along with using ketone testing methods, can help you quickly identify and address any deviations from your ketogenic path, ensuring you stay aligned with your health and wellness goals. Where Do Hidden Carbs Come From In Everyday Foods? Condiments and Sauces: Many condiments like ketchup, barbecue sauce, and salad dressings contain added sugars and starches that can quickly add up in carb content, often going unnoticed. Processed Meats: Items such as deli meats, sausages, and bacon can contain fillers, sugars, or breading that increase their carb count, despite being primarily protein-based. Dairy Products: While cheese and cream are keto-friendly, some flavored yogurts and milk can have high lactose content, potentially disrupting your keto diet by contributing to unexpected carb intake. Packaged Snacks: Even snacks labeled as "low-carb" or "healthy" can contain hidden sugars or starches, especially in the form of maltodextrin or other additives. Beverages: Drinks like flavored coffees, teas, and even some "diet" sodas can have hidden sugars or sweeteners that contribute to your daily carb limit without you realizing it. Can Bone Broth Help You Stay in Keto? Bone broth can be a valuable ally in maintaining ketosis due to its rich nutrient profile and low carbohydrate content. Packed with essential minerals, amino acids, collagen, and protein, bone broth supports overall health while providing a satisfying, low-calorie option that fits seamlessly into a ketogenic diet. It aids in hydration and electrolyte balance, which is crucial for those on keto, as the diet can lead to increased excretion of electrolytes. Additionally, bone broth can help curb cravings and promote satiety, making it easier to adhere to your carb limits. By incorporating bone broth into your routine, you not only enhance your nutritional intake but also bolster your efforts to stay in ketosis, ensuring a more sustainable and enjoyable keto journey. How To Incorporate Bone Broth Into Your Keto Diet Start Your Day with Bone Broth Incorporating bone broth into your morning routine can be a nourishing way to kickstart your day. Enjoy a warm cup of bone broth as a comforting alternative to coffee or tea. This not only provides essential nutrients but also helps maintain hydration and electrolyte balance, setting a positive tone for your keto diet journey. Use Bone Broth as a Base for Soups and Stews Bone broth can serve as a flavorful and nutrient-rich base for a variety of keto-friendly soups and stews. By adding low-carb vegetables, herbs, and spices, you can create delicious meals that are both satisfying and aligned with your dietary goals. This approach allows you to enjoy diverse flavors while ensuring you stay within your carb limits. Enhance Your Cooking with Bone Broth Incorporate bone broth into your cooking by using it to sauté vegetables, deglaze pans, or as a liquid for braising meats. This not only infuses your dishes with rich flavors but also boosts their nutritional value. By replacing water or other broths with bone broth, you can elevate the taste and health benefits of your meals. Enjoy Bone Broth as a Snack Bone broth can be a convenient and nourishing snack option, especially during busy days. Sipping on a cup of bone broth between meals can help curb cravings and provide a sense of fullness, making it easier to adhere to your keto diet. Its portability also makes it an excellent choice for on-the-go nourishment. Incorporate Bone Broth into Smoothies For a unique twist, consider adding bone broth to your keto smoothies. While it may sound unconventional, bone broth can blend well with ingredients like avocado, spinach, and coconut milk, creating a nutrient-dense beverage. This approach allows you to enjoy the benefits of bone broth in a refreshing and creative way. Can You Use Bone Broth For Intermittent Fasting On Keto? Yes, bone broth can be a beneficial addition to intermittent fasting on a ketogenic diet, offering a strategic way to enhance both fasting and keto benefits. While traditional fasting involves abstaining from all calories, some people incorporate bone broth during fasting periods to help ease hunger and provide essential nutrients without significantly impacting ketosis. Bone broth is low in calories and carbohydrates, making it a suitable option for those who practice modified fasting. It supplies electrolytes, collagen, and amino acids, which can help maintain energy levels and support gut health during fasting windows. By using bone broth, you can potentially extend your fasting period comfortably, reduce the likelihood of nutrient deficiencies, and enhance the overall sustainability of your intermittent fasting and keto regimen. Tips For Staying In Keto Track Your Macros: Use a food diary or app to monitor your daily intake of carbohydrates, fats, and proteins. This helps ensure you stay within your carb limits and maintain the right balance of macronutrients to support ketosis. Plan Your Meals: Prepare and plan your meals ahead of time to avoid the temptation of high-carb foods. Having keto-friendly meals and snacks readily available can help you make healthier choices and stay on track. Stay Hydrated: Drink plenty of water and consider adding electrolytes to your routine. Proper hydration is crucial on keto, as the diet can lead to increased excretion of water and electrolytes, which are essential for maintaining energy and preventing keto flu symptoms. Incorporate Healthy Fats: Focus on consuming healthy fats such as avocados, nuts, seeds, and olive oil. These fats not only provide energy but also help you feel full and satisfied, reducing the likelihood of carb cravings. Be Mindful of Hidden Carbs: Pay attention to food labels and be aware of hidden carbs in processed foods, condiments, and beverages. Opt for whole, unprocessed foods whenever possible to minimize unexpected carb intake and maintain ketosis. Conclusion The ketogenic diet is more than just a dietary choice; it's a lifestyle that can lead to profound changes in your health and well-being. By mastering the art of carb management and embracing strategies to maintain ketosis, you set yourself up for success on this transformative journey. Whether you're seeking weight loss, improved energy, or better management of health conditions, staying informed and proactive is essential. Remember, the key to thriving on keto lies in understanding your body's unique needs and making mindful choices that align with your goals. With dedication and the right tools, you can unlock the full potential of the ketogenic lifestyle and enjoy a healthier, more vibrant life. Final Thoughts Wondering how to seamlessly integrate bone broth into your keto and fasting regimen? Dr. Kellyann offers premium bone broths in chicken, beef, and French onion flavors, all non-GMO and sugar-free, designed to support your fasting objectives and provide vital nutrients. Explore the extensive range of wellness products at Dr. Kellyann and see how they can enhance your journey towards optimal health and vitality. Sources 1. https://en.wikipedia.org/wiki/Ketogenic_diet 2. https://www.healthline.com/health/glucose 3. https://www.thorne.com/take-5-daily/article/the-science-behind-sugar-cravings

Boo! Are Halloween sweets scaring you? They should! That spooky question continues to haunt us, year after year … How do we turn down the sugar faucet on Halloween without an ensuing battle? As a Mom, I’ve learned a few tricks of the “trade” when it comes to eschewing sugar. The Backstory to My favorite “Halloween Best- Practice Tip” I grew up channeling teen detective Nancy Drew, and my passion for a good mystery never stopped. As a new mom, I was the consumer watch dog … and unforgiving all the way. I was fearless about pulling the “A” game out and protecting my family as I searched for food intel wherever we went. (My “A” game goes like this: Are you SURE this doesn’t have any (insert food here … let’s say, MSG) because if it does, I will have a SEVERE “A”LLERGIC reaction right here and now!). So, I was pretty horrified the first time my kiddos starting trick-or-treating. Oh gosh, I thought, sugar, food dyes, artificial everything, stuff I can’t pronounce! Seemed there was no way for this Nancy Drew to get out of this pickle (dill, of course, not sweet!). I was out-played, duped! What I realized was there was no way to shut off the sugar faucet, because Halloween was like pop culture stuff — a normal part of a kid’s childhood, and I didn’t want to mess with that. But what I did learn was that I could turn down the sugar faucet. Here is this mom’s trick of the “trade” to help you deal with The Halloween Sugar Demon (™) and some recipes to help you turn down the sugar faucet in your home this Halloween! Tips for the Great Halloween Trade-Off Go Natural Purchase ahead of time candy that is made with more natural, non-cruddy ingredients, like natural fruits, and dyes from fruits and vegetables. Look for candy without bad fats and artificial ingredients. Think gummy bears, jelly beans, lolly pops, candy canes, gummy worms, snack-size chocolate bites. (Surf Sweets,Yummy Earth and Endangered Species Milk Chocolate are some to try.) Get Out of the Candy Box You should also purchase ahead of time some non-candy choices (on the cheap) like Slinkies, yo-yo’s, glow sticks, baseball cards, coloring books, movies tickets, or whatever you can come up with. Let the Trading Begin! When the kids get home after trick-or-treating, ask them to dump their candy into a pile. Then start the trade! They LOVE this, believe me! They’ll want baseball cards and movie tix over a Snicker’s bar. For some of the families I’ve worked with, the Great Halloween Trade-Off is the highlight of their kids’ night! (note: Be sure to have a waste basket or garbage bag at the ready for tossing out the bad stuff quickly and getting it into the garage.) Top Tosses What’s best to trade, nutritionally speaking? Candy Corn, Dots, any candy with rainbow hues (think Skittles, Swedish Fish, Now and Laters, etc.)Try to stick to the chocolate candy bars that don’t have a lot of artificial colors, etc. Happy Halloween! On that note, here, I share with you two of my favorite saaaaweeet recipes! STAR FRUIT MAGIC WANDS Prep time: 10 min • Yield: 6-8 servings Ingredients 2 large star fruits Directions Wash the star fruits and slice them into 3/4-inch thick. Use a toothpick or steak knife to gently pry out any large seeds from the slices. Insert the pointy end of a bamboo skewer into the bottom of each star fruit slice, about 1-inch deep. Serve immediately or freeze for 20-minutes to create popsicle-style treats. Tip: If you can’t get your hands on any fresh tomatoes, substitute jarred diced tomatoes. Recipe Courtesy of Audrey Olson (www.primalkitchen.blogspot.com). PALEO HALLOWEEN CARAMEL APPLES   Prep time: 10 min • Cook time: 30-60 min • Yield: 8-12 apples, depending on the size Ingredients 2 cans full fat coconut milk– do not use a “lite” version 1 cup mild flavored honey 2 tablespoons ghee– you can also use palm shortening, pasture fed butter or coconut oil 2 teaspoons pure vanilla extract ¼ teaspoon salt 8-12 organic apples; any kind will do. I like Fugi’s. 1 cup coarsely chopped raw almonds, pecans or walnuts, optionals Tools You Need Candy Thermometer Heavy Bottom Pan Popsicle or Cake Pop Sticks Directions Combine all ingredients in a heavy bottom pan and bring to a gentle boil over medium heat. Keep caramel at a very gentle boil until it is a beautiful golden color which will be the firm ball stage in candy making or between 245-250 degrees on a candy thermometer. (You are actually making candy!) This could take anywhere from 30 – 60 minutes. When you see that the caramel is coming to a golden color, continue to stir with a wooden spoon so it does not stick to the bottom of the pan and continue to check temperature. When you reach temperature, remove from heat, transfer to a bowl, and cool for about 5 minutes then stir well. Repeat this process 2 or 3 times until the caramel becomes smooth and shiny. Wash well and insert sticks into apples. Dip into caramel to completely cover. If desired, roll in crushed nuts. Place on a sheet tray lined with parchment or waxed paper and let harden. You can also put them in the refrigerator to hasten the process. Tip: For especially tasty apples, toast the nuts in a 350 degree oven until golden brown. Check every few minutes as nuts will burn very quickly. Tip: You can make the caramel ahead, refrigerate it, and reheat in a double boiler to dip the apples. If the caramel hardens too fast as you are dipping, you can reheat as necessary in a double boiler. Dipping is easiest with the caramel is still warm. Keep thinking big and living bold! -Dr. Kellyann

I’m a huge fan of journaling as a part of a healthy lifestyle. That’s because writing down your thoughts can help you solve problems, identify your goals, and clarify your values. And today, as part of my “Create Happy” Month, I’m going to tell you how journaling can even help make you happier. I know that sounds like a big promise for such a simple activity. However, I’ve discovered through personal experience that keeping a happiness journal is powerful medicine, and hundreds of my patients swear by it too. It’s one of the best therapies in the world… and best of all, it’s free! Here’s how to use journaling to increase your happiness. First, set aside a few minutes of quiet time each night to write down your thoughts. (It’s important to make this a habit.) Designate a specific journal for this process. Get yourself in the mood with a scented candle, your favorite music, and a cup of tea or glass of wine. When you journal, don’t critique what you write; let your words flow freely. (Messy is fine!) Here are six areas to focus on: 1. Process your feelings. Keeping anger, pain, or resentment bottled up inside you prevents you from being truly happy. Repressed feelings are toxic, and airing them out is the best way to reduce their power over you. So write about your negative feelings—and then ask yourself if you’re ready to let go of them. 2. Take action. Write about any habits that are getting in your way. Then list a single step you can take right away to start breaking free from one bad habit. (For instance, if you want to get healthier, decide to replace your daily caramel macchiato with a cup of green tea.) Each positive step you take will increase your control over your life—and that, in turn, will make you happier. 3. Celebrate successes. Often, we’re so busy focusing on future goals that we don’t take time to savor the triumphs we’ve achieved. Your journal is a great place to give yourself a much-deserved pat on the back for these successes! List your victories, large or small, as well as obstacles you’ve overcome. 4. Be grateful. Yes, I know, I’ve said it before. But I can’t say it often enough: Gratitude makes you happy. So each day, write about someone who’s changed your life for the better. Describe what the person did for you, how it helped you, and how you can “pay it forward.” 5. Focus on the good stuff. Each night, write down the best thing that happened to you that day. This will help you recognize positive experiences and appreciate them. 6. Reframe. Take a look at the “bad” stuff that happened in your day, and see if you can view it in a realistic and more positive light. For instance, if you’re crushed because your toddler said “I hate you” when you sent him to time-out, you might write: “This is a natural and healthy thing that nearly every toddler tries at least once—and my mom says I did it, too. So I can view it as a rite of passage—and in reality, I know that my child loves me deeply.” If possible, try to set aside at least 20 minutes a day for your journaling—but if you’re rushed, simply take two or three minutes to write a few sentences. The important thing is to write something every single day. The more consistent you are, the better your results will be. Think of it as building a “happy habit,” and trust me: it works! Keep Thinking Big & Living Bold!

I think we can all agree there is no shortage of wellness information out there. Eat this, not that. Drink this. Sleep. Exercise. Don’t stress. Take this supplement. And also that one. On and on. The pieces to living a healthy life are all out there, and I stand by my cleanses, Bone Broth Diet, and 80/20 maintenance plan as much as any other wellness provider stands by their recommendations. So you can certainly take your pick of programs and lifestyle practices that work for you. But let’s be clear… None of them will work if your mindset is not in place. Now, hear me out… Yes, you can have “all” the pieces in place to reach your best health. The food, supplements, sleep, exercise. All of it. You can do everything right and still not see the success you want. Why? Because there’s an emotional component to weight loss and wellness as well as the physical components. After all, we are not just bodies. We are spiritual and energetic beings, and I believe our health and weight are directly related to the environment we’re in. The hard truth is that you will stay slender and youthful only if you’re in a healthy environment and you have a peaceful state of mind. Full stop. If you’re chronically stressed, sad, angry, or have feelings of unworthiness, you’ll put any lost pounds right back on and you’ll lose that youthful glow you worked so hard to get.  I believe — and have seen in my practice over and over again — that unhealthy environments cause you to crave fat and sugar (a natural response to stress) and may even create illness. So even though you may experience initial weight loss from my programs or anyone else’s, the way to sustain that weight loss and new, healthy lifestyle, is to figure out what’s causing your stress and how to address it. Need some help with this? Here are some of my top tips for keeping your environment, self-love, and body and mind healthy. 1. Choose your inner circle wisely To stay physically and emotionally healthy, you need to surround yourself with people who will be “carriers of your vision.” These are people who understand you and your life goals and will support you and believe in you. They serve as a shield, protecting you and lifting you up.  Your inner circle should: Really listen to you Leave you feeling energized, not deflated Make you feel better about yourself, not worse Not let you make excuses for indulging in unhealthy habits (this is a big one)  Your inner circle, however large or small, will help you talk your way out of tough times instead of eating your way through them. They’ll steer you straight — even using “tough love” if need be. And you’d do the same for them. P.S. There are a bunch of wonderful people just waiting to be part of your extended inner circle in our exclusive, supportive Facebook group, DKA Every Day. Request to join today and hang out with like-minded people who share many of your same goals and who are more than excited about cheering you on.  2. Have an inner doorman You’re the CEO of your life and it’s time for you to make your biggest, most important hire: an Inner Doorman. An inner doorman does exactly what you think: it lets in the people who deserve to be in your inner circle and it keeps out the ones who don’t share your values, or who encourage you to give up rather than stay strong when you’re going through tough times.  Your inner doorman will keep out the people who make you tired, unhappy, and stressed… and who keep you away from your goals. 3. Break free from bad relationships. I’m going to ask you something and it might be hard to hear... Are you currently in an unhappy relationship, and trying to decide if it’s worth the effort you’re putting into it? Here’s how you know: When you look at yourself in the mirror, do you see someone who’s washed out? Is your hair limp and thin? Are you putting on weight? Are there “sad lines” instead of laugh lines around your eyes? If so, this is your body’s way of telling you that you need to escape. You, my friend, are not meant to be under stress every day. Not even low levels of stress. You are supposed to be stressed if a big dog is chasing you or a car is about to hit you. But the chronic stress you experience in a bad relationship ages you and makes you sick in ways that range from unhealthy blood sugar levels to weight gain to ever-present sadness. You shouldn’t — and can’t — live that way. Note that I’m not talking strictly about partners here. It could be friends, family members, coworkers… any number of relationships. If your inner doorman would bounce them away, it might be time to consider severing the relationship… or at least keeping it at arm’s length.  There’s nothing easy about turning away from people who have been part of your world, but if they’re causing you to sacrifice your health and wellness goals, they need to be shown the door. You deserve better.                         Always remember… it’s not just about the food What you eat is just part of the story. Your thoughts and respect for yourself are just as important as what’s on your plate.  So while you’re transforming your body, transform your mindset too. Say goodbye to toxic friends, create an inner circle of people who will lift you higher and higher, and live in your truth rather than living a lie. THIS is what will help you live your healthiest and best life.

Let me know if you’re guilty of this: When it’s time to make a change — whether a new diet, workout plan, habit, whatever — if you don’t go all in or do it perfectly, you feel like you’ve failed and then you quit. Over and over again. Do I see you nodding your head? If not, good for you! If so, I’m with you. And so are most people. It’s fair to say that many of us take on an all-or-nothing approach whenever we want to make a change. Yes, we usually do it with good intentions — we just want to get a running start and make great progress, fast. And while that’s commendable (and natural), we’re invariably setting ourselves up for failure. Why? Because sweeping life and habit changes are hard to sustain.  Think of all the New Year’s resolutions you’ve made in the past. How many of them are you still doing today? How many were you still doing a month or two into the new year? Right. That’s my point. So how can you make health changes become your long-term healthy lifestyle habits?  How can you finally lose those last few pounds, start an exercise program you’ll stick to, and get the sleep and hydration your body craves? By starting small. Because, yes, little changes add up to big results. Small Changes Add Up If you hadn’t jogged more than a mile in your life, would you expect to wake up one day and run a marathon without any training or preparation? Of course not. You’d have to start small and build your way up.  The same is true with any healthy lifestyle change. So here are some small changes I’d recommend to get you going… 1. Add Bone Broth to your diet Bone Broth is bursting with collagen-packed protein, nourishing nutrients, and hunger-satisfying taste. It can help you control hunger cravings and even help smooth away wrinkles. It’s a small addition you can make to your healthy lifestyle that can deliver huge gut-healing, energy-raising, bloat-slashing results. You can incorporate Bone Broth into your diet in any number of ways, and those few cups a day can be absolutely life-changing.  2. Swap Hours and Hours of Meditation for Simpler Breathwork Sessions You know that stress management and mindfulness can help you get and keep healthy habits. But if sitting still in silence, meditating for more than five minutes at a time, is an all-out struggle for you, you are not alone. This is partly why I’m a huge advocate of breathwork. We can use the power of our breath to pull back in and calm down our minds and our bodies. When we do that, we tend to make better choices for ourselves and our health.  While meditation will always be one of my favorite ways to combat stress and become more mindful, breathwork is also a solid choice — plus, it’s quick and easy. Need some guidance on breathwork? Check out my Digging In episode on YouTube, right HERE.   3. Hydrate Water keeps your body in peak working order. Without proper hydration, your muscles, circulation, joints, skin, electrolytes, cells, and even your body temperature won’t work or regulate as well as they would when you’re properly hydrated.   If you’re not used to drinking much water, instead of diving right in and slugging down ten massive bottles on Day 1, ease into your new routine by starting with a glass or two more than you would normally drink. As your body acclimates — due to your hormones and kidney function changing and helping your body become more efficient — you may even find yourself craving more water, leading you to naturally increase your consumption.  If you know you want to increase your hydration but still hate the idea of gulping down plain water, check out this Hydration Helpers post for some ideas. 4. Prep healthy snacks When you want to lose weight, you may think you have to eat nothing but bowl after bowl of spinach or kale. And while I am a big salad lover, trying to exist on leaves alone will A) not last long and B) not be even remotely healthy for you. Begin or enhance your healthy-eating plan by preparing good-for-you snacks ahead of time so that when you get hungry, you’re not raiding the cupboards or reaching for quick, unhealthy packaged foods. Slice up peppers, hard-boil some eggs, simmer a batch of homemade bone broth, and stock up on some grab-and-go Collagen Fiber Bars. Keep all these healthy snacks handy and at eye-level in your kitchen so they’re the first things you see when you get the munchies. If you’re going to be out and about, pack up single-serving sizes and take them with you. Once you transition into healthier snacking habits and are feeling great (and satisfied!), you’ll naturally want to experiment with healthier meals. Soon, the small snacking change will snowball into a full healthy mealtime makeover. 5. Take every chance you can to move your body Movement is vitally important to your well-being, but launching into a hardcore weight-lifting program or exercising seven days a week for two hours a pop is not smart, healthy, or sustainable. What is sustainable, however, is taking the stairs whenever you can.  Also sustainable? Doing a series of leg lifts as you’re standing at the stove, making dinner.  Or stretching before bed… or taking a short walk at lunch… or doing a set of push-ups against the wall as you wait for your morning coffee to brew. I know these actions may seem small, but they all count as movement. And if you do them at the same time each day, they are likely to become habits.  6. Try a ready-for-you kit Sometimes you’re ready to make a change, and you have both the bandwidth and desire to go all-in for a short time, so you can reset your system and prep yourself for long-lasting changes. Enter a ready-for-you program, like my 5 Day Cleanse & Reset kit.   This kit requires zero prep work and no other ingredients other than water. The plan is laid out for you, and pre-packaged in an easy-to-follow, fool-proof way.  In just 5 short days, you can load your body up with the highest quality vitamins, minerals, nutrients, collagen, and proteins, so you can flush out toxins, increase your energy, improve your gut health, lose weight, and look and feel younger. Plus, you’ll have instituted sustainable habits (like integrating Bone Broth into your diet) and know firsthand how amazing it feels to enjoy nutrient-dense drinks and smoothies. Celebrate Your “Little” Wins As you’re adding “small” changes to your daily routine in order to better your health for the long-term, don’t forget that those “small” changes aren’t small at all. Every step you take to improve your health is a BIG win, and they should all be celebrated! And, yes, I mean that every time you do a set of leg lifts at the stove, you should celebrate that. Maybe you won’t treat yourself to a spa day just for completing one set, but you can certainly say a celebratory affirmation. Try, “I am so committed to my wellness that I find time to squeeze in healthy habits anytime, and anywhere.” Boom! You get instant gratification for the recognition of a job well done, and you get the benefits of doing those lifts. As your “little” health changes add up and you start seeing results, you can celebrate as big as you want. In the meantime, choosing a new nail polish color after a week of consistent healthy snack prep, or investing in a cute water bottle once you’ve upped your water intake, can reinforce your healthy behaviors and show your brain that you love those behaviors so much you want to keep them. When it comes to living a healthy lifestyle, all progress is good progress. So keep adding in those good habits, no matter how small they seem… because after a while, you’ll wonder how you ever lived without them.

I'll never forget the morning I was walking down the boardwalk when I came across a line of people so long I just had to know what I what they were waiting in line for. As I walked closer to the front of the line I burst into laughter after discovering what this growing crowd was waiting for — donuts!! I asked a woman who was sitting on a bench beside the long line with her three young daughters and clinging to a box of these donuts, "What's all the fuss about these donuts? How long did you wait?" She told me she waited 30 minutes but that they were "SO worth it!!"  She then handed me one from the box. As she gave me the ultra-fresh pastry her youngest daughter exclaimed, "Mommy don't you give our donuts away like that!" I knew then that these donuts were serious business and thanks to their generosity, and this donut's popularity, I decided enjoying that donut was going to be a "yes" for me. As I bit into the popular pastry, it was as if everything went into slow motion ... my senses were going into a tailspin. That simple donut was beyond good — it was downright amazing. That little girl looked up at my bulging eyes and said with a grin, "See? We told you so!" What's my point here? It's okay to go "off road" on special occasions, during the holidays, and even on vacation, as long we stay mindful about our indulgences. What do I mean by this? For me, being mindful about indulging in sugary treats or carb-heavy meals meals means I have complete awareness of what I am doing and I know the possible consequences. It means that I am going to slow down, enjoy every bite, stay in the moment, and enjoy the experience. The opposite is stuffing your face mindlessly and then looking back and realizing you can barely recall the flavor or enjoyment of what you just ate... which happens a lot with emotional or stress eating. Keep these tips in mind when reaching for treats or unhealthy meals. Make it a choice. Ask yourself, is this "treat" an experience I want to enjoy or am I eating, or  drinking, to relieve negative emotions and stress? If it's the later try and do something to distract yourself like go for a walk, read a book, meditate, take a hot bath, or anything that will take your mind off the emotions and stress. Plan ahead when enjoying mindful treats. If you're going to a party or even on a trip or vacation where you know there will be a lot of food temptations, follow a super squeaky clean diet in the weeks leading up to it so that you can enjoy those special moments and meals without the guilt. Speaking of guilt... Don't beat yourself up if you do overindulge. If you slipped up and ate the other half of your kid's pizza or drank too and ate too much after an impromptu girls night out, forgive yourself and do not let yourself use it as an excuse to continue eating bad for days and weeks after. I have seen this happen so many times and I am guilty of it myself, we make one slip up and use that as permission to continue down that unhealthy path. Do an intermittent fast to get back on track. Whether my mindful, mindless, indulges are planned or just a major slip-up I do an intermittent fast with bone broth to get me right back on track. I will typically do a 24 to 36-hour bone broth fast where I sip on only unsweetened coffee and tea as well as bone broth during that time. If it was just a day or two of indulging, that quick bone broth fast will have me right back to where I was. Try a cleanse to get back on track. If sipping on bone broth for an entire day isn't your thing you can try a quick "cleanse" to get back on track. High-fiber smoothies loaded with nutrient-rich veggies, fruits, and clean protein can help sweep those toxic treats from your system quickly. If I'm not in the mood for a bone broth fast but I need something to get me back on track quickly I do my cleanse and reset. Depending on how badly I went off track I will do anywhere from one day to five days so I always have my Cleanse and Reset kit on handy for those times.  Remember, we are all human and it's better to forgive yourself when you get off-track than beat yourself up and use it as an excuse to stay off-track. All my best,  

Everyone knows that a healthy body is crucial to lifelong well-being. But it’s important to not forget about mental wellness while you’re working toward good health. After all, the body and the mind work together so you feel and look your best your whole life! So how do you achieve mental well-being? I know, it can be a little hard to figure out sometimes. Luckily, I’ve worked with lots of clients over the years and learned from their stories. I’ve distilled the best tips for you here. You can work toward a happy, healthy mindset. I believe in you. Here are 13 things you can incorporate into your daily mindset practice that can help you shift toward a more radiant YOU! What steps to take to grow your healthy mindset? 1. A healthy mindset starts by believing yourself It’s been said that you are your own best friend, and it’s true! People with a healthy mindset believe in themselves. They know that they deserve the best and that they are important. They don’t allow negative voices around them to bring them down. They have healthy affirmations that get them through negative situations. They refuse to succumb to the downward spiral caused by unhealthy criticism. They believe that they deserve love and support. 2. Loving yourself is important for a healthy mindset Those with a healthy mindset have taken the time to cultivate lots of self-love. They have put in the work to learn to appreciate who they are. They fully accept themselves and embrace that person with kindness and compassion. They tell themselves daily that they are worthy of love. Then they make choices that reflect that self-love. They push out negative self-talk and replace it with positive thoughts about who they are and what they deserve. 3. Be honest with yourself for a healthy mindset Being positive and self-loving doesn’t mean that they lie to themselves. No, people with a healthy mindset constantly check in to make sure they’re being honest. When they’ve “messed up” they take responsibility for their actions, they don’t make excuses, and they immediately make amends. Instead of complaining and whining, they honestly address a problem to find a healthy solution. When challenges come their way, they face them head on and find a way through. 4. Don’t hold back for your healthy mindset People with a healthy mindset don’t allow themselves to be timid or to hide their abilities. In the face of a challenge, they stand empowered and unafraid. When they want to achieve something difficult, they don’t cower or hide. They get out there, show up, and do hard things. They’re proud of who they are and what they can do to create meaningful change in the world. 5. Grow a healthy mindset by learning from your mistakes  Those with a healthy mindset aren’t afraid of making mistakes. They see them as opportunities to learn so they can do better next time. Once they’ve absorbed the lesson from the mistake, they don’t dwell on it. They move on and say, “What’s next!” They check in with themselves regularly to make sure they’re on-course, then correct as needed. They don’t hold back or hold things in to avoid mistakes. Instead, they accept challenges and failures as part of developing better skills. 6. Continue learning to strength a healthy mindset People with a healthy mindset are always open to new life lessons and personal growth. They love learning and welcome opportunities to grow - professionally and personally. They value staying “sharp” and find fun and challenging ways to keep on top of their mental health. They enjoy classes, workshops, and conferences that will teach them better life skills. They also see life lessons as opportunities for learning and growth. 7. Make a plan to continue growing your healthy mindset Those with a healthy mindset know that you need to make a plan to achieve a goal. They understand the science of goal setting, so they simplify each goal into smaller, attainable steps. They take the time to find their “why” in life and they always remind themselves of that purpose. If their life is veering too far away from that purpose, they stop to evaluate and course correct. 8. Your healthy mindset needs to start with a purpose Speaking of purpose… People with a healthy mindset spend lots of time thinking about what their purpose is in life. They direct their lives with meaning guiding the way. They have found their passion and they use it daily to give back to others. They find meaningful ways to contribute to their community through their life purpose. 9. Focus on the positive to build your healthy mindset Those with a healthy mindset know that negativity won’t help them overcome challenges and achieve personal growth. While they are always realistic about situations, they find ways to focus on the positive aspects to find a healthy solution. They always find the silver lining and something to look forward to. 10. Find balance to find peace with your healthy mindset A healthy mindset wouldn’t be healthy without balance. Those who have cultivated a healthy mindset know that extremism won’t allow you to grow, learn, and be positive. They seek balance and moderation in everything they do. They are ambitious, yet know when to rest. They take good care of their bodies, yet know when it’s okay to have a little fun. They give to others, yet also know when it’s time to give to themselves. 11. A healthy body will help your healthy mindset Yo-yo dieting and on-again-off-again exercise is unhealthy and also dangerous for the mind. People with a healthy mindset focus on eating healthy and exercising consistently. They’ve developed a realistic plan that they know they can achieve daily. When they “fall off the wagon,” they get back on their path and keep going without delay. They know that sleep is crucial to overall health and well-being, so they find solutions to their sleep issues and always get enough rest. They manage their stress and find ways to relax every day. They also head outside regularly so they can enjoy the wellness benefits of nature. 12. The people you surround yourself with have a profound impact on your healthy mindset People with a healthy mindset avoid surrounding themselves with toxic people who don’t love and support them. They seek out happy, positive people who are like-minded and supportive. They then guard their inner circle wisely to make sure they always surround themselves with love and compassion. The happy people around them support their happiness in return. They then reflect back that joy, resulting in a continuous circle of support and safety. They spend lots of time laughing with their tribe! 13. Live in the present moment for a healthy mindset People with a healthy mindset realize that life will pass you by quickly and that you need to slow down to enjoy each moment. They find activities that help them slow down. They take part in mindfulness practices so they can learn to be in the present. When things don’t go their way, they don’t get stuck and they don’t dwell. They keep moving and appreciating. They don’t hold back and they don’t hold things in. They respect the moment and do what is necessary to make it meaningful. Only you can cultivate your healthy mindset If you’re not there yet, don’t be hard on yourself. Be kind and gentle, then make a goal to begin to cultivate these healthy mindsets. No one starts out doing all these things. You have to dedicate time each day to working toward these mindsets. Take it slow, be consistent, and always lean toward self-love and forgiveness. Before you know it, you’ll read through this list and realize you’re doing it. I believe in you and know you’re worth it! Keep thinking Big and living BOLD!

It’s a new year. A blank slate. And the perfect time to make changes for the better. Whether that be your career, relationships, waistline, or whatever else you want to change in 2018. However, the tricky part is often getting your resolutions to stick. But not this year! If you follow the tips I’ve outlined below, this will be the year you reach your goals. Have a Plan Listen up! Having a plan is ESSENTIAL for your success. Even if you’re extremely motivated, you also need to state your intentions. Which means actually writing down your plan. And breaking it down into small, achievable goals. To illustrate my point, let’s look at this study published in the British Journal of Health Psychology. The researchers set out to measure how frequently people exercised after being given a specific set of instructions. The participants were randomly broken down into three groups. Group 1 was simply asked to track their activity. Group 2 was asked to track their activity, but they were also given motivational information on the benefits of exercise. Group 3 was tasked with tracking activity and was given the same motivational information as group 2. BUT, they were also required to write down their exercise plan. For example, “This week I will jog for at least 20 minutes on Monday at 10:00 AM along the Iron Horse Trail.” It’s important to note that the plan was ACHIEVABLE. But also very SPECIFIC. At the end of the study, only 38% of group 1 participants exercised at least once a week. Group 2 came in at 35%. On the other hand, 91% of group 3 participants exercised at least once a week. That’s a HUGE difference! And similar studies (here and here) have successfully reproduced these results Thus, having a plan works! So let’s say your long term goal for 2018 is to lose 30 pounds. Well, this goal will likely require several steps to make this happen, such as eating healthy, exercising, stressing less, and getting more sleep. But that can be a lot to take on all at once. Thus, maybe start by focusing on your diet. Because a healthy, whole food diet has a trickle down effect. For example, it will give you more energy to exercise. And exercising can help you sleep better at night. So, if you go down this path, one of your short term goals may be to eat more home cooked meals. And you’ll need a plan for this too. Because if you wait until you get home after a long day to figure it all out, chances are you won’t be running to the grocery store to grab the ingredients you need. More likely you’ll end up with take out or even worse, that pint of ice cream in your freezer. Instead, I recommend planning your meals each day. Write down specifically what you plan to eat at each meal and snack each day. Either on paper or use a meal planning app. This will help you determine exactly what ingredients you’ll need (and which you don’t). You can then stock your kitchen appropriately with all the right foods. And maybe even do some meal prepping over the weekend to save you time during the week. Know Yourself This tip requires taking a good look in the mirror. Not to fix your lipstick or pluck a stray eyebrow hair. But instead, to take an in-depth look at yourself. To understand both your strengths and weaknesses. Because when you truly know yourself, you can maximize your strengths and counter the weaknesses that could trip you up. First, give some serious thought to what your best assets are, and how you can use them to reach your goals. For instance: Are you a natural leader? If so, think about getting other people involved in your healthy plans for the New Year. For instance, organize a Bone Broth Diet group at work, or lead a walking group for your friends. Activities like these will keep your own motivation high, while helping your peeps as well. There’s strength in numbers! Are you bold? Then set “stretch” goals for yourself. Don’t make them impossible, but make them awesome. You’ll be amazed at how often you’ll reach them. Are you a creative cook? Then every week, explore at least two new ways to incorporate healthy, slimming foods into your diet. Are you willing to try new things? Then experiment with fun ways to stay fit. For instance, take up rock climbing or surfing, or try archery or ballet. You’ll turn everyday exercise into an adventure! Do you like challenges? If you tell me I can’t do something, you better believe I will find a way to prove you wrong. So if you’re like me, treat your resolutions as mini-challenges. Next, take an honest look at the things that challenge you. But don’t be hard on yourself! We all have weaknesses. The trick is identifying them so you can take steps to counter them and avoid getting derailed. For instance: Do you tend to blow your diet on dates or nights out with the girls? Then avoid the bar-and-restaurant scene and plan weekend activities that involve more doing and less eating and drinking. For instance, go ice skating with your sweetie, or get a massage with the gals. Do you eat fast food often because you don’t like cooking? Then write out a list of all the healthy foods you can pick up quickly at the store—for instance, rotisserie chickens, salads, pre-cooked hard-boiled eggs, pre-cut veggies, tuna, smoked salmon, and Applegate lunch meats. Keep this list in your car, and when you’re tempted to get a burger and fries, dash into the store and grab a good-for-you meal instead. Are you prone to negative self-talk? Then learn to spot this habit and break it. For instance, each time you catch yourself thinking, “I’m going to fail,” replace that thought with a positive one—for instance, “I am strong, and I am committed to my goal of becoming slimmer and healthier.” Think of that negative voice as a bully, and start standing up to it! Reward Yourself Getting slim and healthy is more than just eating well and exercising. It’s also about self love. So when you stick to your plan and hit your milestones, reward yourself for how far you’ve come. For example, if your goal is to lose 20 pounds, consider rewarding yourself for every 5 pounds you lose. However, this doesn’t mean stuffing your face with a box of donuts or a pint ice cream. Instead, find something that you enjoy and makes you feel good. Pamper yourself with a massage. Take a trip to the museum. Get tickets to see your favorite band.   Whatever You Do, Don't Give Up While you must have confidence in yourself, you must also recognize that no one is perfect. And surprises are bound to happen. Thus, in addition to self love, you also need to practice self compassion. If you get tripped up, don’t let it completely derail you. Instead, give yourself a big hug and simply pick up where you left off. Because stressing out or feeling guilty won’t get you very far. In fact, it will get you nowhere! Don’t Take Your Eye Off the Prize While a plan is essential, I don’t want to underestimate the value of motivation. In the studies I mentioned above, the most successful outcomes came when a written plan AND motivation were combined. So...picture yourself where you want to be the night before 2019. And keep reminding yourself WHY it’s so important for you to get there. Keep thinking Big and living BOLD!

When we think about being healthy, we tend to focus on our BMI, our weight, and how our clothes fit. All too often, we forget that our emotional and spiritual health matter, too. When patients come to me for help with medical problems, I typically dig a little deeper—and usually, after just a couple of questions, their stories come pouring out. Often, they’re overwhelmed, overburdened, or under-supported, and that makes it harder for them to get and stay slender. Why? Because we aren’t just our physical bodies; we’re also spiritual beings. Our physical, mental, and emotional health are deeply intertwined, and we need to address all three to be truly healthy. When people first hear about my SLIM products or my SLIM mindset, they don’t fully understand what I’m talking about. They don’t realize that SLIM stands for something deeper than just being skinny. Sure, it feels great to be slender and to look ageless. But you know what feels even better? Achieving all that and being emotionally and spiritually healthy, too—and that’s what I want to talk about today. What is the SLIM Mindset? SLIM is an acronym that stands for four crucial elements of a healthy life. I firmly believe that in order for you to achieve optimum health, you need to feel: S - Safe L - Loved I - Important M - Motivated If you’re struggling to lose weight or get healthy, it’s vital to develop a SLIM mindset. Here’s how to do it. SAFE When my patients have strong support from their loved ones, I know the sky’s the limit when it comes to their success. That’s because in a safe, supportive environment, it’s possible to grow and change and become the best YOU that you can be. Conversely, if you’re in an unsafe relationship with someone who treats you badly, fails to share your values, or sabotages your goals, you feel anxious and afraid—and that makes change difficult or even impossible. I’ve worked with dozens of patients who couldn’t lose the weight until they finally left a toxic relationship or learned how to say “no.” So if you’re in a safe, secure relationship, work on making it even stronger, because it will make you stronger. But if you’re in a bad relationship, get counseling or get out. You need and deserve better. And here’s another important piece of advice: Just as you expect others to create a safe environment for you, create a safe environment for yourself. Don’t harm your body with unscientific diets or dangerous weight loss pills when you can lose weight safely with a diet like mine. Don’t short yourself on sleep, exercise, stress reduction, or other “musts” for a healthy life. And don’t bully yourself with negative self-talk or unhealthy perfectionism. Remember: the person who’s most responsible for making you feel safe is YOU. LOVED When you surround yourself with people who truly love you, you feel energized and optimistic. These people want the best for you. They want you to be your best and healthiest self, and they will do what they can to help get you there. So take a minute to think about all the people in your life right now. Are they lifting you up—or are they holding you down? Are they making it easier for you to achieve your dreams, or do they only care about using you for their own ends? One important piece of advice I give people is to choose their inner circle of friends wisely. I believe in being friendly with just about everyone, but being friends only with people who share my vision. These are the people who encourage me to try harder, pick me up when I’m down, hold me accountable if I try to make excuses, and celebrate with me when I succeed. If you don’t have people like this in your life, seek them out. They may be your family members, your coworkers, your neighbors, or total strangers whose paths cross yours. When you find these people, keep them close and be grateful for them—and return the favor by making sure you’re the wind beneath their wings, too. IMPORTANT Do you put everyone else first, and think about your own needs last? Then it’s time to realize that you are important too. And that starts with making time for yourself. Here’s the thing. Every extra favor, errand, or project you undertake subtracts from “you” time. And that’s a huge tradeoff if you already have a full plate. What’s the solution? I call it “strategizing your yesses.” If you’re overwhelmed and unhealthy because you’re taking care of everyone but yourself, here’s what I want you to do. First, list everything you do right now for other people, as well as any new commitments you’re thinking of undertaking. Now, ask yourself: How much work or money does this entail? Is it really worth that much work or money? How much does this impact my family, my own life, and my work? In accepting this commitment, am I violating any of my own core values—for instance, my belief that I need to eat well and stay fit? If a commitment doesn’t make the grade, say no to it. Then immediately say yes to another commitment—to yourself. Use the time you just saved to exercise, read a book, get more sleep, enjoy your hobbies, or simply relax. At some point, you need to stop trying to be everyone else’s rock and focus on your own needs. That’s not selfish; it’s healthy and smart. MOTIVATED I’m not going to kid you—it’s easy to get derailed when you’re making lifestyle changes. Anything can trip you up, from the leftover doughnuts in the breakroom to a TV show you want to binge-watch when you should hit the gym instead. What’s the answer? Keep your eyes on the prize. Identify your reasons for changing your life, and keep these motivators front and center in your mind. Short-term pleasures won’t tempt you when you’re focused on long-term goals. I recommend that you do what I tell my patients to do: Write down your goals, and tape them on your refrigerator or bathroom mirror. For instance: “I am losing weight to look beautiful in my wedding dress.” I am slimming down so I can reverse my symptoms of metabolic syndrome and avoid developing diabetes.” “I am exercising and eating right so I can play games with my kids instead of sitting on the sidelines.” When you see your goals spelled out in black-and-white every day, you’ll stay strong and committed—and as a result, you’ll be able to walk past that doughnut or turn off that TV and grab your gym bag. Staying SLIM—for life! If you want to get slim and healthy, you need to address your physical needs by eating right and exercising. But if you want to stay slim and healthy forever, you also need to meet your emotional and spiritual needs. So cultivate my SLIM mindset, and nourish your mind and spirit as well as your body! Keep thinking Big and living BOLD!

Don’t you just love inspiring stories? Stories where someone looked defeat in the eye and said, “Not today”. We’ve all faced defeat and adversity. Sometimes it’s been a small stumbling block in our path. Other times it’s been like a sheer rock cliff with no end in site. To make it through this life you have to find a way of dealing with adversity. You need to learn how to pick yourself up, dust yourself off and forge ahead. I draw a lot of inspiration from those around me who are dealing with adversity better than I might have. I stand in awe of the brave and strong men and women doing things I cannot imagine doing. And when I need a good kick in the pants to set me straight and get me moving in a better direction I get a lot of motivation from those who are knocking adversity out of their way and moving forward. If you’re at all like me I know you’ll find this story very inspiring. It’s a story about an incredible man and athlete that is taking defeat head on...and how we can help him. Seven months ago, my best friend Jen held her mother’s hand as they watched her stepfather, Les, being wheeled into an operating room. There, in the Cleveland Clinic, more than a dozen highly skilled cardiac personnel cut open his chest, bypassed his heart, cooled the blood to his brain, replaced a heart valve, repaired heart arteries and an aortic root, and did a MAZE procedure on his heart.  Eight and a half hours later, the operation was over. It was successful, but the rebuilding was just beginning. As I said, Jen’s stepfather Les is an incredible athlete. Over the years, he’d done a non-stop 77-hour adventure race, half-marathons, 10-K runs, and triathlons. He was very active and appeared completely healthy before a hidden heart defect (partly genetic) stopped him in his tracks. I tell you this because however hard we try to prevent illness, sometimes life throws us a curve ball. I know it was hard for Jen and her family to watch the person they love, someone who could run, paddle, and cycle continuously for three days, struggle to walk the length of a corridor. This was after receiving the best surgery and care possible. Les is now is fully recovered, has a healthy heart, and wants take on his next challenge, a 300-kilometer Polar Expedition ending almost exactly 12 months to the day he had open-heart surgery. How inspiring is that? I'm rooting for Les, because he believes in something I believe in: When adversity strikes, and it almost always does in some form, we seek the best solutions. But in the end, it is up to us to reach out and grab life, to experience it to its core. Les’ drive to take all life has to offer and meet it head on is motivating and I want to help Les take on his next challenge. I hope you’ll help Les too...all it takes is a simple vote. You see, to go on the 300-kilometer Polar Expedition in 2018 Les has to receive the most votes in his region. Please visit this site, read his entry, watch his video (you will love his awesome Aussie accent—and his dog!), and vote for him. The voting closes December 14, 2017. He needs us and we need people like Les to remind us to live life with gusto! As Les says on his page, “I'll bring out the best in all of us; I believe in us rather than me.” VOTE HERE: http://polar.fjallraven.com/contestant/?id=2688&backpage=1&order=popular More than ever... Keep thinking Big and living BOLD!

Isn’t it funny how Easter traditions change over time… and how they stay the same? When I was a kid, Easter meant dressing up, going to church, and having relatives visit. But for me, I confess, it was really about the candy. (In particular, I loved those neon-colored marshmallow chicks—I could eat a whole package in one sitting.) Of course, once I grew up and became a nutritionist, I wasn’t about to let my own kiddos binge on all those artificial colors and flavors. But as a good Italian girl, I’m a big believer in holiday traditions—and in our family, Easter isn’t complete without Easter baskets and a good, old-fashioned Easter egg hunt. So I tweaked the rituals a little. I filled my boys’ baskets with the healthiest treats I could find or make from scratch, along with non-candy treats like toys and books. Then I loaded half of the plastic eggs for our hunt with jelly beans, and stuffed the other half with coins and a few dollar bills. I admit, I was a little worried about how my sons would react to me tinkering with tradition. But as it turned out, they were fine with their Easter baskets being less junky than their friends’ versions. (I guess you learn to expect this sort of thing when your mom is a nutritionist!) Better yet, they loved the new “money egg” idea. In fact, the Easter egg hunts around my house got pretty intense once there was money on the line. Yes, my boys and all their cousins scattered across the yard looking for candy... but cold hard cash was what they really wanted. I was thinking back on these memories the other day, and it made me laugh. Then it made me think about holiday traditions. We all need to tinker with these traditions a bit as time goes by—and even when we’re doing it for a good reason, it can give us a little twinge. For instance, if you’re slimming down and getting healthy on my diet right now, I know you may be missing your Nonna’s famous Easter bread or your mom’s pastiera. Or if you grew up with the Standard American Easter Basket, you may be pining for Peeps and Cadbury Eggs. But think back, and you’ll realize that the best holiday moments aren’t about food. For me, Easter brings back memories of watching that herd of kids chase after plastic eggs as if each one contained a million bucks. It reminds me of precious moments of spiritual renewal. Above all, it reminds me of how lucky I am to be part of a fun, crazy, love-you- no-matter- what family. And I know that it’s fine to tweak our Easter traditions to make them healthier, as long as we’re all together to enjoy them. So this Easter, focus on the real treasures—not the chocolate and sugar and food coloring that you’re passing up, but the memories you’re making right now with the people you love. And from my family to yours, Buona Pasqua—Happy Easter!

We all start the New Year determined to create new, better habits. The trick, however, is to follow through! Here’s how it typically goes. We awaken on January 1 brimming with resolve. We decide to create new habits: eating right, exercising more, saving money. And we do it… for seven or eight weeks. Then we say, “one candy bar won’t hurt”… or “missing one day at the gym won’t matter”… or “getting one expensive pair of shoes won’t break the bank.” And the next thing we know, it’s a candy bar every day, and a week without going to the gym, and six new pairs of shoes we don’t need. (Sound familiar?) Luckily, there are ways to make your new habits stick, rather than backsliding. Here are my seven best tricks for success. Be mindful. Make a list of the habits you’re cultivating. The more specific you are, the better; for instance, your new habits might include going to the gym five days a week, saving an extra $20 a week, or sticking to my 80/20 eating plan. Each day, in your journal, write about how well you succeeded in cultivating these habits. If you catch yourself going back to your old ways—for instance, reaching for junk food instead of good food—analyze why this is happening, and come up with a solution. Remind yourself every day why you’re cultivating this habit. One good idea is to list your reasons on sticky notes and post them on your bathroom mirror. Keeping your motivations front-and-center will help you stay strong. Be patient! It takes a minimum of 21 days to create a new habit, and some researchers say that 90 days is more realistic. So if you screw up, don’t feel discouraged and give up. Instead, simply resolve to do better tomorrow. One good psychological trick is to treat your new habit as an experiment. At the end of each week, analyze your results—both positive and negative—just like you’d analyze the results of an experiment in science class. This helps you view your progress and setbacks more rationally, rather than falling into the “I failed, so I’m giving up” trap. Try small steps. If you don’t feel like exercising this morning, then don’t tell yourself, “I need to exercise.” Instead, simply put on your exercise outfit. Similarly, if you don’t feel like cooking a healthy meal, simply do the first step—for instance, chopping up an onion for a stew. Frequently, taking that first tiny step toward a goal will break through your inertia. Tell a friend. When you tell a person you respect that you’re committing to a new habit, you’ll be much more likely to stick with it. Just make sure you choose someone who’ll encourage you, rather than letting you make excuses! Report your progress to your friend on a regular basis—at least once a week. Hang out with role models. It’s human nature to mirror the people around us. So if you want to succeed at cultivating a habit, spend time around people who already have that habit. Use positive imagery to reward yourself. Positive thoughts help to cement a habit. So each day you succeed at your new habit, imagine a fireworks display going off, picture an audience applauding you, or mentally pat yourself on the back and say, “Well done!” One friend of mine visualizes pinning a medal on her shirt each day that she succeeds at sticking to a new habit. — These tricks may seem pretty simple, but you’ll be surprised at how well they help you stick with a new habit. So put them into practice every day… and before long, that unfamiliar new habit will become second nature! Keep thinking Big and living BOLD!

What do the holidays bring to your life? I know for me, it's memories. Some of the most fun and funniest memories I have are holiday memories. To understand this, you have to get a clear picture. Imagine this: My dad was the oldest boy of nine. If you were ever in a room with this bunch, you would fall off your chair laughing. Tears would be streaming down your face. Your sides would hurt. I'm not even kidding. Imagine a bunch of VERY Italian brothers and their wives. You think Seinfeld was funny.... This was unscripted, unadulterated, side-splitting humor live, right before your eyes. The best part, no one was even trying to be funny. image Now picture this: I grew up in a very small house, and every year of my childhood my parents had a Christmas party. My siblings and I (there are four of us) and my entire extended family would cram into this house. If you know anything about Italians, then you know--we are talkers, we are eaters, and there WILL be drama. But the best part, and the part where all my special memories came in, was our annual "talent show." Every year the kids would perform. There was singing, comedy skits, dancing--you name it. My aunts' and uncles' chairs would be crammed in the living room, the kids performed in the kitchen, and my dad would hold a brush as a microphone and MC. So, I was literally performing since I was born. This is probably what led me to become a classical dancer, with years of dancing lessons under my belt. This is what helped me in my career to be so comfortable in front of a camera or a crowd. I even choreographed and was the lead dancer in my high school play, Annie Get Your Gun. People who have known me for years will reference my spitfire Annie Get Your Gun energy. If I were not so passionate about transforming people, dancing and choreography would have been my destiny. I truly believe it was that time I had performing in my kitchen at Christmas that sparked that love. Everything you do leads to something else. Everyone you meet means something. Every memory you have leads to your next memory. Take some time and do this exercise: Backtrack. Think of what in your life helped you get to where you are today. Was it someone you met? Was it someplace you went? Take some time this holiday to "backtrack" and relish building your relationships and memories. For me, I get to sit in the first row watching my kids and their cousins in this year's Christmas talent show as my brother MC's with a real microphone, and I will appreciate every moment and every memory.

Are you making big plans for 2017—for instance, losing your extra weight and becoming fitter and healthier? Earlier, I talked about why it’s absolutely crucial to get yourself in the right frame of mind before you start making big lifestyle changes like these. However, that’s just the first step in setting yourself up for success. Today, as part of my New You in the New Year campaign, I’ll tell you why it’s also smart to prepare your friends and family—and even your home—before you tackle those New Year’s resolutions. Here’s how to do it. 1. Get your peeps on board. The more allies you have, the easier it’ll be to reach your goals. So talk with supportive friends and family members about what you’re doing, and tell them how they can help. For instance, if you’re starting my Bone Broth Diet, ask your friends and family to avoid bringing taboo foods to your house. Instead, see if they’d like to join you in trying out healthy recipes like the ones in my Bone Broth Cookbook. Also, be prepared for lots of well-meaning questions when you’re dining with friends and family. I’ve found that it’s a good idea to plan out a response ahead of time. For instance, I have a “dinner party pitch” I give to people who ask me why I eat the way I do. Here it is: “I love being healthy, feeling really energized, and looking my best. Eating real, unprocessed foods gets me there. The concept is simple, really. It’s just eating foods that my body metabolizes and digests best, so naturally I function better. This lifestyle is easier than you think and I actually learned to adapt almost every dish I used to eat. The food tastes fantastic. For me, it’s a no-brainer. I love the food, I look better, and I don’t feel sluggish anymore or deal with any health conditions.” When I give this speech, people are typically very receptive. And as a bonus, people who are initially skeptical often decide that they want to try my way of eating! 2. Create a winning environment. Making a lifestyle change takes courage, and at times you may be tempted to give up and go back to your old ways. One of the best ways to stay strong is to create a home environment that fosters success. For instance, if you’re planning to start my Bone Broth Diet, I want you to clean all of the taboo foods out of your fridge, freezer, and pantry. And I mean all of them. A-L-L. If you let even a single “no” food stay—even that ancient, frost-bitten burrito in the very back of the freezer—that’s the food you’re going to reach for in a moment of weakness. Equally important, load up on the “yes” foods on your diet. Make sure you have tons and tons of high-quality proteins, non-starchy vegetables, and healthy fats. Buy grab-and-go foods like hard-boiled eggs, healthy lunch meat, and prepackaged salads. And be sure to stock up on the foods that can help you combat the “carb flu”: olives, coconut chips, and avocados. Download a copy of my Yes and No foods. Finally, prepare your home in ways that go beyond food. Buy new exercise equipment. Download new fitness apps. Post affirmations on your bathroom mirror to keep you inspired. Make space in your closet for the clothes you’ll buy when you lose your extra pounds. Draw a happy face on your calendar each day you successfully follow your diet. All of these actions will help you create an environment that says, “You can do this!” — If you’ve followed my whole New You in the New Year series, you’re all set now for 2017. You know your goals. You’ve analyzed your strengths and weaknesses. You’ve prepared yourself mentally—and you’ve prepared your friends, your family, and even your home. You know where you’re going, and with my Bone Broth Diet, you have a roadmap to get you there. So be confident, be brave, and be bold. You’ve got this!

Right now, I bet you’re busy wrapping presents, planning family feasts, and going to holiday parties—and I hope you’re having a ball. (I know I am, because we Italians really know how to celebrate the season!) However, you know me—I love to enjoy the moment, but I also like to think ahead. So as we inch ever closer to January, I want you to take a few minutes to start thinking about your goals for 2017. Today, as part of my New You in the New Year campaign, I want to talk about one of the best ways to achieve these goals: by preparing yourself mentally for the lifestyle changes you’ll be making. Here are three traps that can derail you unless you’re ready for them and know how to protect yourself: The “Sacrifice” Trap It’s all too easy to think of a lifestyle change as a sacrifice you need to make. But if you frame it in this way, you’re ignoring all of the rewards you’re going to get—and that makes it harder to stay motivated. So instead of saying, “This is what I’m losing,” tell yourself, “This is what I’m getting.” First of all, remember why you’re making changes: to get slimmer, healthier, more energetic, and younger. That’s a big deal! And second, think of your changes not as sacrificing, but as swapping out. For instance, let’s talk about your diet. If you follow my Bone Broth Diet plan, you’re going to be replacing greasy, sugary, unhealthy food with glorious food—from omelets and stir-fries to pot roasts and lobster with clarified butter. So you’re not sacrificing; you’re swapping out bad foods for great ones that you’ll love even more. (Don’t believe it? Check out my new cookbook!) Now, let’s talk about exercise. It’s true that if you dedicate an hour a day to moving, you’ll miss out on some couch-potato time. But seriously, what sounds like more fun: Sitting on your butt watching a rerun of Real Housewives—or going ice skating with your girlfriends, dancing around the house to your favorite music, or taking an invigorating Zumba class at the gym? In this case, you’re swapping out a boring session on the couch for an activity that’s good for your soul as well as for your body. So remember: You’re not sacrificing—you’re swapping. The “Habit” Trap Habits are comfy things, and it’s easy to slip back into them even when they’re unhealthy. For instance, you may be in the habit of rewarding yourself with a take-out pizza for finishing a big job, or treating yourself to ice cream to soothe yourself when you’re upset. If so, become mindful of these habits and actively think of ways to replace them. For instance, I’ve gotten in the habit of treating myself to a warm bath (with some fancy bath salts) and a good novel when I’m in the dumps. And to congratulate myself after finishing a big project, I whip up a healthy dessert like my OMG Chocolate Chip Cookies and share it with friends—after I take my own cut, of course! The “I’m not comfortable” Trap When we make a change and then feel uncomfortable, we tend to think, “Oh, no—something is wrong!” As a result, we’re likely to revert to our old ways of doing things. But here’s a secret: Nearly all big lifestyle changes are uncomfortable at first. For instance, you’re likely to experience a few days of the “carb flu” when you give up sugary, high-carb foods—and that’s a good sign, because it means your body is becoming a fat-burning machine. And you’ll be sore for a while if you go from sitting all day to exercising—but that discomfort means that you’re building beautiful muscles. It takes your body a little time to adjust to a new, healthy lifestyle, and initially it may get a little cranky—but remember that soon, you’ll feel radiant. You’ll have energy to spare, you’ll feel happier than you’ve felt in ages, and I’m betting that you’ll even experience that (ahem) “tiger blood” in the bedroom. And that’s worth a few days of discomfort, right? — As the soldiers on G.I. Joe used to say, “Knowing is half the battle.” And while I usually don’t take advice from cartoon characters, it’s true in this case—because now that you know about these three traps, you can easily avoid them. Just remember: You’re swapping, not sacrificing; you’re replacing old habits with better ones; and you’re going to be fully prepared for a few days of discomfort if it means a happy, beautiful, sexy new you! Keep thinking Big and living BOLD!

Identifying your strengths and weaknesses can help you achieve your goals faster and stop you from sabotaging yourself. So take a journey of self-discovery with me today! How Well Do You Really Know Yourself? This month, I’m all about empowering you to become “A New You in the New Year.” That’s because I want you to be the best YOU that you can be in 2017! In today’s post, I have one powerful piece of advice that can help you reach your New Year’s goals. And that is: Take a long look in the mirror. No, I’m not talking about fixing your lipstick or plucking a stray eyebrow hair! Instead, I’m talking about taking an in-depth look at yourself—both your strengths and weaknesses. That’s because when you truly know yourself, warts and all, you can maximize your strengths and counter the weaknesses that could trip you up. So here’s what I want you to do. 1. First, make a list of your strong points. When you play to your strengths, you’ll hugely improve your odds of success. So give some serious thought to what your best assets are, and how you can use them to reach your goals. For instance: Are you a natural leader? If so, think about getting other people involved in your healthy plans for the New Year. For instance, organize a Bone Broth Diet group at work, or lead a walking group for your friends. Activities like these will keep your own motivation high, while helping your peeps as well. There’s strength in numbers! Are you bold? Then set “stretch” goals for yourself. Don’t make them impossible, but make them awesome. You’ll be amazed at how often you’ll reach them. Are you great at sticking to a to-do list? Then plan each one of your resolutions step-by-step. For instance, rather than vaguely resolving to go to the gym, pick a date on your calendar and write, Renew gym membership. Then, every week after that, write go to gym on two or three days. Are you a creative cook? Then every week, explore at least two new ways to incorporate healthy, slimming foods into your diet. (My new Bone Broth Cookbook can help!) Are you willing to try new things? Then experiment with fun ways to stay fit. For instance, take up rock climbing or surfing, or try archery or ballet. You’ll turn everyday exercise into an adventure! 2. Now, take an honest look at the things that challenge you. We all have weaknesses—and when you identify yours and take steps to counter them, you can avoid getting derailed. For instance: Do you tend to blow your diet on dates or nights out with the girls? Then avoid the bar-and-restaurant scene and plan weekend activities that involve more doing and less eating and drinking. For instance, go ice skating with your sweetie, or get a massage with the gals. Do you eat fast food too often, because you don’t like cooking? Then write out a list of all the healthy foods you can pick up quickly at the store—for instance, rotisserie chickens, salads, precooked hard-boiled eggs, pre-cut veggies, tuna, smoked salmon, and Applegate lunch meats. Keep this list in your car, and when you’re tempted to get a burger and fries, dash into the store and grab a good-for-you meal instead. Are you prone to negative self-talk? Then learn to spot this habit and break it. For instance, each time you catch yourself thinking, “I’m going to fail,” replace that thought with a positive one—for instance, “I am strong, and I am committed to my goal of becoming slimmer and healthier.” Think of that negative voice as a bully, and start standing up to it. — Knowing your strengths and weaknesses will empower you to become your best ally rather than your own worst enemy when you’re striving to reach your New Year’s goals.  So right now, start working on your strengths-and-challenges list. When you’re done, ask yourself these questions: As I’m working to make my New Year’s goals a reality, how can I maximize each of these strengths—and how can I counter each of these weaknesses? The answers will help you chart a clear course to success! Keep thinking Big and living BOLD!

I know it’s traditional to make your New Year’s resolutions on January 1. That’s because after a night of partying hard—and way too much champagne!—you’re ready to start being virtuous again. However, as a weight-loss transformation expert, I have a big tip for you: Make your resolutions now, before the New Year starts. Getting a jump on your goals is a brilliant idea, especially if one of those goals is to lose weight. Here are three reasons why. It empowers you to set smart goals. Clear, specific goals work far better than vague ones. So instead of waking up on January 1 and saying, “I want to lose weight,” take time right now to spell out goals like these: “I’m going to start Dr. Kellyann’s Bone Broth Diet on January 15th.” “Before that, during the first week of January, I’m going to make two big batches of bone broth to prepare for my diet.” “During the second week of January, I’m going to clean all of the ‘yes’ foods so I’ll be ready to go.” When you set precise goals like these and mark them down on your calendar, you can hit the ground running in the New Year.  It gives you a head start. If you decide on the morning of January 1 to lose weight, you’re already behind the eight ball. That’s because you’ve spent the last two weeks of the old year overeating, slacking off on your workouts, and putting on pounds. Set your weight-loss goals now, on the other hand, and you’ll start making good choices right away. Once you put your intention out into the world—for instance, “I will lose at least ten pounds by February 1”—you will automatically start to act on that intention. You’ll bypass those crab puffs, say “no” to seconds at dinner, and reach for wine instead of eggnog. And each decision, large or small, will put you another step ahead of the game. What’s more, setting your goals early will give you time to recruit allies. If you inspire one or two friends to join you in your diet, it’ll give you a powerful incentive to stick to your resolution. And of course, starting early will give you time to pick up a copy of my new cookbook, Dr. Kellyann’s Bone Broth Cookbook, and pick out all the recipes you and your friends want to try! It creates positive energy. The goals you make on January 1 are often based on guilt or self-loathing, especially if you really overdid it during the holidays. And negative self-talk—“I need to lose weight, because I’m disgusted with myself for losing control over the holidays”—pulls negative energy into your life. Instead, pull in positive energy by looking forward, not back. Use affirmations—for instance, “I will start the New Year strong and become the best me I can be”—to banish negative self-talk and set yourself up for victory in the future. Remember my rule about picking yourself up after a loss or a defeat, brushing yourself off, and saying “next,” rather than wallowing in the past. Trust me: it works. — So that’s my first tip for achieving your goals for 2017: start now. In upcoming posts, I’ll offer more tips to help you crush your New Year’s goals. I’m going to tell you how to prepare yourself, your friends and family, and even your home so you’ll be set for success when the New Year rolls around. Keep reading… because together, we’re going to make 2017 your most awesome year ever! Keep thinking Big and Living BOLD!

It’s Thanksgiving, and I know you want everything to turn out perfectly. You have that picture of a Norman Rockwell holiday table in mind, with a gorgeously browned bird, mounds of glorious sides, and a spectacular pie to top it off. Well, here’s my Thanksgiving message for you: If you actually pull off that perfect meal, congratulations. But if you don’t—that’s fine, too! In fact, in a way, it’s even better. You see, Thanksgiving is all about making memories you’ll treasure forever. And here’s the funny thing: It’s the Thanksgiving disasters that you’ll laugh about for years to come. Nobody will remember the turkey that turned out right, the perfect sweet potatoes, or the terrific kale salad (although they might ask for your recipes). But you’ll be chuckling decades later about the dinners that went spectacularly wrong. For instance, one of my favorite funny memories is the time I stuffed the turkey and served out a price tag. Yup, it was buried in the stuffing. SO embarrassing! Then there was the time I made "pineapple infusions" and several of my guests over-indulged because they didn’t realize that those treats were loaded with vodka.  The resulting game of “drunk Twister” was truly epic. This week, I’ve been asking my friends to share their own stories about the crazy Thanksgiving memories that make them smile. Here are some of them: “One year, I decided to do my turkey in a cooking bag. As I pulled it out to baste it, the top of the bag hit the heating element and instantly melted onto the turkey, laminating it. When I tried to pull the bag off the turkey, all of the breast skin came off—so now I had a buck-naked turkey instead. And of course, just then, the doorbell rang and it was my company arriving early.” “A few years ago, I tried out a new, healthy stuffing recipe. Unfortunately, it came out looking just like barf. Everyone tried to be polite, but nobody wanted to touch it.” “I refilled my salt shaker one Thanksgiving morning and didn’t screw the lid on tight enough. Right before dinner, as I was mashing potatoes with my mixer, I started to sprinkle on some salt and the shaker top came off. It fell right into the potatoes, along with all of the salt, and the mixer beater immediately crushed the plastic lid into a million pieces. I had to serve instant mashed potatoes I borrowed from a neighbor.” “My husband accidentally set the oven to ‘broil’ instead of ‘bake’ and burned the stuffing to a crisp. It set off all the smoke alarms, and my guests thought the house was on fire.” All of these Thanksgiving disasters seemed horrific at the time, but now they’re some of my friends’ favorite holiday stories. The perfect Thanksgivings, on the other hand, all just blended together. They were great… but they weren’t memorable. So relax, and don’t worry about being perfect. If you screw up, you’ll give people something to laugh about. And if you screw up royally, you’ll become the stuff of legend. Happy Thanksgiving… and here’s to being perfectly imperfect on this wonderful day! P.S.—Before I go, I want to give a big Thanksgiving shout-out to YOU. The Bone Broth Revolution couldn’t have happened without your amazing support. Your excitement about spreading the word has caused our movement to go viral, encouraging hundreds of thousands of people to lose weight, get healthy, and rediscover the joy of cooking and eating real food. Together, we’re transforming lives every day. I value you and love you, and I wish you a wonderful, joy-filled Thanksgiving Day. I’m so grateful for your encouragement and positive energy—you are the reason I get up in the morning!