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Are Your Fingernails Saying that You’re Sick?
by Dr. Kellyann
on Aug 16 2015
You probably don’t think much about your fingernails unless it’s manicure day and you’re choosing between Precious Pink and Red Hot Rio. But the next time your nails are polish-free, take a close look at them. Why? Because they may be trying to send you a message.
Hundreds of medical conditions, from minor to serious, can affect your fingernails. In fact, changes in your nails can be one of the earliest warning signs of a medical problem. Here are some of the most common signs that something is amiss.
Beau’s lines.
These lines go from side to side on the fingernails, and they can occur after an injury, an illness, or chemotherapy. If you develop them for no obvious reason, make an appointment with a doctor or nutritionist, because they may indicate a nutritional deficiency.
Pale nails.
If your nails are unnaturally pale, get checked for anemia. While other conditions can cause pale nails, this is one of the most common ones (especially in young women).
Yellow nails.
Odds are this is due to a fungus. While it looks alarming, it’s treatable—and the sooner you catch it, the easier it is to clear it up. Other causes of yellow nails include thyroid problems, psoriasis, and diabetes.
“Ripply” nails.
Nails with a rippled pattern may be telling you that you’re in the early stages of developing psoriasis or inflammatory arthritis. They’re also a big clue that you’re suffering from chronic, system-wide, low-grade inflammation.
Dark lines under the nail.
If you spot this, make an appointment immediately with a dermatologist. It could be a sign of melanoma.
Cracked or split nails
Often, this is a temporary problem that happens when you expose your hands to lots of detergent, soap, or water. But if your nails are always cracked or split, have a doctor check you for thyroid disease, a fungal infection, or a nutritional deficiency
Green nails
If you wear artificial nails and your manicurist doesn’t disinfect your nail surface correctly, bacteria can grow under the artificial nail, turning the real nail green. Fungal infections can also turn your nails green. If this happens, don’t panic—either type of infection is treatable.
Tips for Keeping Your Nails Happy
If your nails are strong and healthy right now, you can take steps to keep them that way. Here are my best tips for pampering them:
Feed your fingernails! Drink bone broth every day. It loads you up with gelatin that helps your body build strong, healthy hails. Also, eat a diet rich in high-quality proteins, vegetables, healthy oils, nuts, and fruits. This will give your nails the protein, B vitamins, vitamin A, vitamin C, zinc, iron, and calcium they need to be healthy and beautiful.
Keep your gut healthy. A sick gut leads to inflammation that affects every part of your body—including your nails. So in addition to eating right and drinking healing bone broth, take probiotics and eat foods like kimchi and sauerkraut. These contain microbes that create a healthy ecosystem in your gut.
Don’t get carried away when you’re cleaning under your nails. Aggressive cleaning can actually drive germs into vulnerable spots, increasing your risk of infection.
If you frequently get manicures, buy your own manicure tools and ask the manicurist to use them.
Use gentle soaps and detergents without lots of additives, and buy formaldehyde-free nail polish.
If you notice anything odd about your nails, check with your doctor. Most likely, it’ll be a minor issue—but it’s smart to be extra-careful.
Follow these steps, and with luck, your fingernails will stay healthy, strong, and beautiful. Everyone will envy them… even your manicurist!
Keep Thinking Big & Living Bold!
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Best Paleo Sweeteners: Top 5 Healthy Options
by Dr. Kellyann
on Aug 11 2015
What is the best paleo sweetener?
In the low-carb world, people like to say that sugar is sugar is sugar. That’s why many of them will tell you that eating honey or maple syrup is as bad for you as spooning table sugar into your mouth.
Well, guess what: That’s not exactly true.
It is true, of course, that all sweeteners will cause your blood sugar to spike. That’s why you should use even the good ones very sparingly. And if you need to lose weight or you’re battling any major health conditions, I recommend avoiding sweeteners altogether. I’m all about cutting carbs, especially when you need to heal.
But if you’re slim and healthy and you want a splurge, I can recommend five sweeteners (as long as you only use small amounts of them) with a totally clear conscience. That’s because they make up for their effects on your blood sugar by healing your body in powerful ways. Here’s a quick look at all five, and why they’re waybetter for you than table sugar.
Is honey a good paleo sweetener?
Ancient healers considered honey a medicinal food, and modern science shows that they’re correct. Here are just some of the health benefits of honey:
It inhibits inflammation.
It helps fight cancer.
It has antibacterial properties.
It’s rich in antioxidants.
It can help heal your gut. One study, for instance, found that honey promotes the growth of good gut microflora and helps protect against damage caused by dangerous mycotoxins.
By the way, honey can heal you on the outside as well as the inside. Hospitals are starting to use one type of honey, Manuka honey, to treat everything from diabetic ulcers to the super-bug MRSA.
I do have two cautions about honey:
Never give honey to a baby. It can contain botulinum spores that are harmless to older people but can endanger infants.
Much of what’s labeled as honey isn’t pure honey. To make sure you’re getting the real deal, shop for honey at your local farmers’ markets, contact beekeepers directly, or order raw honey online.
Nutritional benefits of maple syrup as a paleo sweetener
My kids and I love to start a lazy Sunday with almond-flour waffles and maple syrup. It sounds pretty sinful, doesn’t it? But get this: Maple syrup contains 54 different beneficial compounds. What’s more, five of these compounds apparently don’t exist in any other foods!
Researcher Navindra Seeram, whose team discovered the wealth of nutrients in this yummy sweetener, says that the “sheer quantity and variety of identified compounds with documented health benefits qualifies maple syrup as a champion food.” I won’t go that far… but if you’re going to eat a sweetener, this is a good one to reach for.
Standout paleo sweetener: blackstrap molasses
Molasses is the “throwaway” product left over when manufacturers refine sugar cane. But instead of eating the sugar, you should eat the dregs.
Why? Because molasses contains the nutrients stripped out of the sugar cane. For instance, it’s rich in copper, iron, calcium, vitamin B6, and magnesium. In addition, molasses has much less effect on blood glucose levels than sugar.
When you buy molasses, choose blackstrap molasses. This form contains more nutrients than the other forms.
Can fruits be a healthy paleo sweetener?
Prunes, dates, bananas, pumpkin, and unsweetened applesauce are all fabulous sweeteners. Along with a burst of natural sugar, they give you a big dose of fiber and nutrients.
You’ll find hundreds of great recipes online for healthy goodies that use mashed or pureed fruits. You can also experiment with your own recipes; for instance, try replacing half of the sweetener in a recipe with applesauce or pureed dates or bananas and cutting out some of the liquid.
What are the benefits of coconut sugar as a paleo sweetener?
I use this sugar when other sweeteners just can’t do the trick. It contains some important nutrients—including potassium, magnesium, zinc, iron, and vitamin C—and it has less effect on your blood glucose than table sugar does.
What “healthy” sweeteners are not a good paleo sweetener alternative?
Now that I’ve told you about my favorite paleo sweeteners, let’s take a look at two supposedly healthy ones that didn’t make the cut. I use one of these products occasionally, while I won’t touch the other one—but neither of them earns a “champion” rating from me. Here’s a look at them.
Agave as a natural sweetener
This sweetener has a higher fructose content than high-fructose corn syrup. It’s also heavily processed, making it anything but “natural.” I won’t use it, and you shouldn’t either. If you’re going to eat fructose, eat it in forms that provide powerful nutrition—for instance, fruits, berries, and the healthy sweeteners I talked about earlier.
Is stevia as good of a sweetener as everyone says?
This one gets a “B-“ in my book. There’s some evidence that it can increase insulin sensitivity, which is a good thing. But calorie-free sweeteners confuse your body, which is a bad thing. And if you use lots of stevia because it’s calorie-free, you’re still training your body to expect too much sweetness, and you won’t free yourself from the Sugar Demon. I turn to stevia only when my top-five sweeteners can’t do the job. If you do use it, buy pure stevia rather than brands that contain other additives.
My guess is that you won’t have a problem limiting your stevia use and giving up agave if you add my five top sweeteners to your diet. After all, why settle for less when you can use the best? So experiment with using honey, maple syrup, molasses, mashed fruits, and coconut sugar when your sweet tooth needs a little thrill.
What recipes use paleo sweeteners?
Blueberry pancakes, made with honey and topped with maple syrup, from Mark’s Daily Apple.
Chewy molasses and ginger cookies featuring blackstrap molasses, courtesy of Paleo Parents.
Peach almond crisp, which uses dates to add a little extra sweetness, from The Clothes Make the Girl.
Apple “oat” muffins, sweetened with applesauce, from the Paleo Mom.
Chocolate coconut cookies sweetened with coconut sugar, from Paleo Plan.
Maple syrup souffles with a double punch of sweetness from maple syrup and pumpkin, from Living Paleo.
Enjoy! And if you have recipes you’d like to share, post them in the comments section… I’d love to see what sweet things you’re cooking up in your own kitchen.
Keep Thinking Big and living BOLD!
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6 Foods To Avoid For a Healthier You
by Dr. Kellyann
on Aug 07 2015
Are so-called “health foods” making you sick? In today’s post I single out six foods that bill themselves as nutritious but actually belong in the trash—not in your refrigerator.
Open a typical fridge, and you’ll find stuff like leftover pizza, white bread, and two-liter bottles of soda. Now open the fridge of someone who’s health-conscious, and you’ll see lots of things that look a lot more nutritious.
But here’s something that might surprise you: The “healthy” food in the second refrigerator may be almost as bad as the junk in the first one. For instance, here are six foods billed as nutritious that belong in the trash, not ever in your fridge.
Which "healthy" foods are the worst for you?
Soy Frankenfoods
At my local health food store, there’s a whole refrigerator case filled with soy hotdogs, soy fish sticks, soy bacon, soy-you-name-it. People buy these products like crazy, because they’re convinced that if the label says soy, it’s good for you.
Well, guess what: That’s one of the biggest myths in history. In reality, soy is bad for you because it’s an endocrine disruptor. In particular, it can mess with your thyroid, putting you at higher risk for hypothyroidism. Soy also contains substances that can block your absorption of important nutrients like calcium, zinc, and magnesium. In addition, the processing of soy Frankenfoods can contaminate them with aluminum, a toxic metal you definitely don’t want on your dinner plate.
By the way, many people think that soy is healthy because people in Asia—who tend to be healthier than Americans—eat lots of it. But in reality, soy isn’t a big menu item in Asia. Typically, it’s served as a condiment or accent, not as a main course. Also, most soy products in Asia, unlike those in the U.S., are fermented to remove toxins.
Flavored yogurt
Sure, yogurt contains some healthy probiotics. But that’s hardly a fair trade-off for the fillers, artificial flavors, and sugar or artificial sweeteners that manufacturers shovel into it. Add in the fact that dairy disagrees to some degree with most people—causing everything from bloating and gas to acne and eczema—and flavored yogurt doesn’t look like such a great nutritional deal anymore.
Imitation crab meat
Those fake crab sticks are easy to snack on—and you probably feel virtuous when you’re eating them, because they’re fish, right? Well, sort of. In reality, they’re mashed-up fish mixed with things like wheat, tapioca, corn, sugars, and low-quality vegetable oils. They may also contain monosodium glutamate (MSG), which is toxic to your brain cells.
Sports drinks and vitamin drinks
Look at the “healthy” drinks on your grocery store shelf, and you’ll see lots of claims: Contains probiotics! Gives you your daily dose of vitamin C! Packed with nutrients!
But here’s what I want you to do: Pick up those bottles and read the ingredient labels. Most of the time, you’ll discover that these drinks are loaded with sugar or artificial sweeteners. They’re also likely to contain artificial colors and flavors. So you’re getting a tiny dose of good stuff along with a flood of cell-clogging sludge.
Nutella
I’m always amazed at how many of my clients think Nutella is a health food because it has hazelnuts and chocolate in it. Yes, it has two healthy ingredients—but it’s also loaded with sugar. Basically, it’s a candy bar in a jar.
Whole wheat bread
People think that whole wheat equals healthy. But grains—including whole wheat—elevate your blood sugar levels as much as table sugar does. That can lead to insulin resistance, obesity, and even diabetes.
In addition, wheat contains gluten. Many, many people—not just those with celiac disease—experience symptoms like GI problems, “brain fog,” fatigue, and depression when they eat foods containing gluten.
What are the best foods to have in your refrigerator?
If your fridge is looking a little empty after you toss out these unhealthy “health foods,” it’s easy to find better alternatives.
Real meat
Replace your soy Frankenfoods with real meat—preferably pasture-raised. You can even find healthy, additive-free hot dogs and lunch meats these days.
Dairy products
If you like dairy products and tolerate them well, replace sweetened yogurt with full-fat plain yogurt and stir in fresh fruit. Otherwise, try yogurt made from coconut milk. (If you can’t find it in stores, it’s easy to make it yourself.
Keep Thinking Big & Living Bold!
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Food for Thought: Going Low-Carb Can Save Your Brain!
by Dr. Kellyann
on Jul 28 2015
My patients want to look and feel good right now, and that’s my first goal for them. However, I also want them to think about the future. Because believe me—that future creeps up on you faster than you think. (Trust me on this. I just hit fifty, and I could swear that a week ago I was thirty.)
This is why a new medical study caught my attention today. The study reveals that reducing your insulin resistance at any age may slash your risk of developing Alzheimer’s disease. So taking action now—even if you’re only in your twenties, thirties, or forties—might save your life someday.
In case you’re not familiar with insulin resistance, here’s how it occurs. When you eat a diet high in carbs, your blood sugar constantly spikes. As a result, your body has to churn out massive amounts of insulin. Over time, your cells react by becoming insulin-resistant, meaning that they get less responsive to insulin’s message. In effect, they slam the door on insulin and the glucose it’s trying to deliver.
Insulin resistance is a bad thing, because it puts you at risk for obesity and diabetes—and the new study shows that it can harm your brain as well. The study found that insulin resistance reduces the amount of blood sugar in areas of the brain most vulnerable to Alzheimer’s disease, meaning that these areas get less “fuel.”
“If you don’t have as much fuel, you’re not going to be as adept at remembering something or doing something,” study coauthor Auriel Willette says. “This is important with Alzheimer’s disease, because over the course of the disease there is a progressive decrease in the amount of blood sugar used in certain brain regions. Those regions end up using less and less.”
Moreover, he says, it’s not just diabetics who may be at increased risk for Alzheimer’s. In fact, the researchers found evidence that even people with only mild insulin resistance may be at higher risk. And if that doesn’t get your attention, they say that insulin resistance may harm your ability to think at any age.
How can you protect your brain? Simple: Switch from a high-carb to a low-carb diet. Your blood sugar and insulin levels will quickly drop, and your cells will become more sensitive to insulin and start opening the door to it again.
So minimize (or better yet, eliminate) grains. Cut way down on foods like rice and potatoes, too—and cut out sugar entirely. Instead, center your diet around high-quality meat, fish, and eggs, non-starchy veggies, and healthy fats. Add in a few starchy vegetables (like sweet potatoes and beets) and small servings of fruit, but don’t overdo these foods.
And yes, you may miss all those carbs at first. However, you’ll quickly discover that you can go low-carb and still eat gourmet. (Don’t believe it? Check out my recipes here.) Better yet, you’ll be slimmer and healthier—and your brain will thank you, too.
Keep Thinking Big & Living Bold!
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Five Reasons to Love Green Tea
by Dr. Kellyann
on Jul 24 2015
For a humble drink, green tea packs a big nutritional punch. In today’s post, I’ll tell you why getting in the green tea habit can slim you down or even help save your life.
It doesn’t pack as big a punch of caffeine as coffee, and it won’t mellow you out like a glass of Cabernet Sauvignon. But the humble little mug of green tea still deserves a lot of respect.
Why? Because this delicate little drink packs a big nutritional punch. It’s loaded with powerful cell-protecting antioxidants called catechins, it has about eight to ten timesmore polyphenols than fruits and vegetables, and it contains vitamin C, chromium, and selenium.
So it’s no surprise that green tea, in addition to tasting good, has some remarkable health benefits. Here are some of the top reasons to add it to your diet.
It can help slim you down.
Green tea increases thermogenesis (heat production), helping you burn off fat more quickly. According to a recent review, long-term studies show that “the consumption of tea catechins induces a notable reduction of body weight and body fat.”
It can reduce your risk of cancer.
Studies suggest that drinking green tea can lower the risk of pancreatic, stomach, breast, ovarian, colorectal, esophageal, lung, prostate, skin, and stomach cancer. Here’s one reason for its cancer-fighting power: It contains EGCG, a catechin that inhibits angiogenesis—the formation of new blood vessels—in cancerous tumors. This slows down tumor growth and helps prevent metastasis.
It can reduce your blood sugar and your risk of diabetes.
A study in Japan found that people who drink six or more cups of green tea a day are 33 percent less likely to develop Type 2 diabetes than people who drink less than one cup a week. Another study, this time involving rats, found that both green and black tea can reduce blood sugar levels and prevent diabetic cataracts.
It helps keep your brain healthy.
In addition to protecting you against cancer, EGCG may reduce your risk of developing Alzheimer’s disease. Research shows that it can help prevent the buildup of the amyloid plaques associated with this disease.
It kills bad bugs.
Want to cut down on icky germs in your mouth? Then swish with a little green tea. One recent study compared rinsing with green tea to rinsing with chlorhexidine—considered the “gold standard” of antibacterial mouthwashes. The result: The tea did just as good a job as the chlorhexidine when it came to killing off Streptococcusmutans bacteria.
Some tea-brewing tips… and a caution
Drinking green tea is good for you. However, concentrated forms of the tea (such as green tea extract) might be dangerous. In some cases, people using these concentrated forms have suffered liver damage.
So here’s my advice: Skip the extract, and get the benefits of green tea the old-fashioned way—by brewing up a nice, warm mug of it. To get the most benefit, use boiling water (which helps release the antioxidants in the tea) and let the tea steep for two to five minutes. For a little extra flavor, try adding a squeeze of lemon or a little honey… yum!
Keep Thinking Big & Living Bold!
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Three Reasons to Love Hard-Boiled Eggs
by Dr. Kellyann
on Jul 21 2015
If you could only eat one food for the rest of your life, what would it be? (And no—vodka doesn’t count!) For me, I think it would be eggs. Fried, scrambled, poached, rolled into an omelet, or baked in a frittata, eggs just can’t be beat. I eat eggs every single day, and I never get tired of them. And you know what? One of my favorite ways to eat eggs is in their humblest form: hard-boiled. Here are three reasons why I love these little nutrition bombs.
1. Their versatility.
Sure, you can toss a couple of hard-boiled eggs in your lunchbox and be good to go. But why stop there, when there’s so much more you can do? For instance, there’s the deviled egg. Who doesn’t love it? To make deviled eggs, simply whip up your own mayonnaise or order up some Primal Mayo at Amazon. Mash up your egg yolks with a little of the mayo, add a plop of Dijon mustard, some salt, and a sprinkle of paprika, and you’re done.
Or try these variations:
Add some minced prosciutto, bacon, or smoked salmon to the yolks.
Stir in a little red curry paste.
Top your deviled eggs with pesto, or stir a little pesto into the yolks.
Go crazy and stir in chopped capers and a little hot paprika.
You can also make egg salad, tossing in just about anything: bacon, small shrimp, diced veggies, you name it. Or try this avocado egg salad from Dr. Mark Hyman’s site—fabulous. I add eggs to just about any green leafy salad, and I toss them into salmon, tuna, or chicken salad. I also love Scotch eggs, which make a fantastic lunch treat. Here’s my version. You can also make “Scotch meatballs” using hard-boiled quail eggs. And then there’s the classic trick of baking hard-boiled eggs inside meat loaf. Kids in particular get a kick out of this. Or if you want to entertain small children, check out these “crazy clown eggs” at nomnompaleo.
2. Those beautiful, healthy yolks.
I still can’t believe that doctors spent decades telling us to eat egg whites and throw out the yolks. In reality, there’s nothing better for you on the planet than egg yolks (while the whites aren’t really a big deal nutritionally). First of all, egg yolks are loaded with choline. Choline helps builds strong, bouncy cell membranes, and it also plays a critical role in methylation—the process of turning genes “on” and “off.”
It’s a building block of the neurotransmitter acetylcholine, and a high choline intake may help prevent depression, memory loss, and anxiety. If you’re pregnant, you need to get plenty of choline because it’s vital for your baby’s developing nervous system. Eggs also contain lutein and zeaxanthin, which help prevent macular degeneration (a leading cause of blindness). In addition, they’re a good source of vitamin A, vitamin D, riboflavin, iron, zinc, folate, phosphorus, and vitamins B6 and B12.
And of course, they’re one of the world’s best and least-expensive sources of high-quality protein. As for the myth that eggs raise your cholesterol, it’s finally been laid to rest. As it turns out, eggs don’t affect your cholesterol significantly. And when eggs do change your cholesterol, studies hint that they do it in a good way. For instance, one recent study found that eating eggs leads to a higher level of HDL (which is the “good” cholesterol) and beneficial changes in LDL (the “bad” cholesterol).
3. They’re so convenient.
I boil up a few dozen eggs every week. They’re one of the easiest foods to cook ahead of time, and they’ll sit in the fridge waiting patiently for you for up to a week after you boil them. But seriously… if your hard-boiled eggs are sitting in the fridge that long, you need to eat more of them.
Of course, there’s the shell issue…
While hard-boiled eggs are a fabulous food, there is one problem with them: getting the shell off. You’ll have the best luck if you start with eggs that are older, salt the water, and drop the eggs into ice water as soon as they’re done. You’ll find more tips on creating the perfect hard-boiled egg here. Or, if you’re in a hurry, you can buy pre-peeled eggs at the grocery store… problem solved!
Keep Thinking Big & Living Bold!
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Five Ways to Ward Off Autoimmune Disease
by Dr. Kellyann
on Jun 20 2015
One thing I know as a medical clinician is that biology isn’t destiny. One of my primal rules is: There’s no such thing as “I have bad genes, so bad luck for me.”
The truth is that while we all have biological vulnerabilities, less than 5% of us have a true genetic abnormality. For the rest of us, the way our genes play out frequently depends on our choices—good or bad.
Autoimmune diseases are one example. Not all of these are preventable, but in many cases, you can take steps to lower your risk—often dramatically. Here are my five best tips for keeping the odds in your favor.
1. Pamper your good gut bugs.
Your gut is home to trillions of microbes. If you have a healthy number of good microbes and keep the bad ones under control, your gut will be rock-solid.
However, if your gut gets out of balance—due to antibiotic use, a poor diet, stress, or other factors—two very bad things can happen:
· The bad microbes can multiply, churning out toxic chemicals.· Small intestinal bacterial overgrowth (SIBO) can occur. In SIBO, microbes over-populate your gut, overwhelming it.
Bad bugs and SIBO have something in common: they cause inflammation that damages your gut wall, creating intestinal permeability—a “leaky gut.” A leaky gut, in turn, lets toxins and undigested food escape into your bloodstream. This onslaught of alien invaders from your gut sends your immune system into hyperdrive, causing autoimmune problems that can wreak havoc on any part of your body.
To protect yourself against developing a “leaky gut,” work every single day on keeping your intestinal wall healthy.
Here’s how:
· Add gelatin-rich foods like bone broth to your daily diet. Gelatin is one of the most powerful gut protectors on the planet.· Eat fermented foods like kimchi and sauerkraut, which mainline good microbes to your gut.· Eat high-fiber vegetables like kale, spinach, and asparagus. Fiber provides “mulch” that helps good bacteria grow.· Take probiotics.
2. Cut out pro-inflammatory foods.
Sugar, grains, and unhealthy seed oils with bad ratios of omega-6 to omega-3 fatty acids all promote inflammation that can cause the “leaky gut” I talked about earlier. In addition, a diet high in carbohydrates overfeeds your gut bacteria, putting you at risk for SIBO.
So cut down on your carbs—and cut way down on the worst carbs, like sugar and white flour. Instead, eat lots of high-quality proteins, vegetables, and healthy fats like coconut oil. All of these foods are rich in inflammation-fighting nutrients that can help heal your gut.
3. Supplement your diet.
These days, it’s very hard to get all of the nutrients you need even if you eat a healthy, real-food diet. So in addition to the probiotics I mentioned earlier, I recommend these supplements—especially if you have a personal or family history of autoimmune problems:
EPA (an omega 3 fatty acid), 1200 mg twice per day. Omega-3 fatty acids are potent inflammation fighters.
Zinc, 20 mg per day. This supplement is crucial if you have a family history of autoimmune skin problems such as psoriasis.
Vitamin D3, 5000 mg daily. Research shows that getting enough vitamin D can reduce your risk of developing some of the most serious autoimmune conditions—for instance, multiple sclerosis and rheumatoid arthritis.
Also, get a daily dose of another nutrient: sunshine. Many of my patients are absolutely terrified of the sun because they’re convinced that any exposure will give them skin cancer or wrinkles. The truth, however, is that a small daily dose of sunshine won’t damage your skin at all—and there’s increasing evidence that it can dramatically lower your risk of developing several autoimmune diseases including Crohn’s disease and multiple sclerosis.
What’s more, sunlight appears to benefit your body in ways that go beyond boosting your vitamin D—so a vitamin D supplement can’t entirely replace those rays.
The key, however, is not to overdo it. If you’re used to covering yourself in sunscreen, start exposing your skin gradually. Once you build up your tolerance, aim for at least 10 or 15 minutes of sun time every day if you’re fair-skinned. Shoot for 20 minutes if you have medium-toned skin, and half an hour if you have a deep skin tone.
4. Lower your stress.
Are you constantly battling stress, day in and day out? Then you’re at higher risk for an autoimmune disease.
Here’s why. The stress hormone cortisol plays a key role in regulating inflammation in your body. When you’re stressed all the time, you continually bathe your cells in cortisol—and eventually, they stop listening to it. This can lead to untamed inflammation that can trigger anything from psoriasis flares to arthritis.
The good news is that there are easy ways to lower your stress. Here are some of them:
· Practice mindful meditation. Research shows that this is a big stress-buster that actually changes your brain in ways that help you fight anxiety.· Learn to breathe correctly. When you’re feeling stressed, breathe slowly and evenly, from your belly up.· Take a break. Watch a movie, get a massage, or go on a walk.· Exercise. Even a simple workout can help burn off extra cortisol.
5. Reduce your “body burden” of toxins.
Toxins damage your cells, making it harder for your immune system to recognize them as “self” rather than invaders. In addition, toxins cause inflammation, triggering an immune system response.
Of course, you can’t avoid toxins altogether. Instead, shoot for lowering your overall exposure. Switch to organic fruits and vegetables. Cut down on toxic cleansers and use natural ones, such as vinegar. Minimize your use of toxic yard products like herbicides, or avoid them altogether. Also, check out the safety of your skin care products using the Environmental Working Group’s Skin Deep® app.
The Bottom Line: “Proactive” can pay off
Remember: Most autoimmune diseases aren’t just about your genes. Instead, they’re about how your genes interact with your environment. When you make that environment as healthy as possible, you’ll have a far better shot at getting through your entire life with a happy, healthy immune system that protects your cells rather than attacking them. So take charge, and write your own destiny!
Keep Thinking Big & Living Bold!
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by Dr. Kellyann
on Jun 16 2015
I’ll be the first to admit it—I take my makeup seriously. I can’t face the world without a little blush and lipstick, and there’s no way I’ll go out the front door without my mascara on.
But while I care about looking my best, I care a lot more about being healthy. That’s why I’m not the least bit willing to load my body with toxins just to look pretty. And this brings me to today’s question:
Are you literally dying to be gorgeous?
Before you answer, stop and think about how many cosmetics and other personal care products you use in a typical day. If you’re like most women, I’m betting your list includes everything from foundation and lipstick to wrinkle cream and hair mousse. In fact, according to the Environmental Working Group, the typical woman uses an average of 12 personal care products a day, containing 168 different chemicals. (Men average a little over 80.)
That’s a lot of chemicals—and it may surprise you to hear that hardly any of them are proven to be safe. And here’s something even scarier: What you put on your skin and hair goes into your body. A significant amount of each product you use gets absorbed by your skin and goes right into your bloodstream, so you’re mainlining many of the chemicals in your makeup and other beauty products straight to your cells. Here are just some of those chemicals:
· Toluene, which can harm your kidneys, liver, and nervous system· diethanolamine (DEA) and triethanolamine (TEA), which may increase your risk of liver and kidney cancer· quarternium 15, a powerful allergen that also generates formaldehyde· parabens and phthalates, which are endocrine disruptors· lead and other toxic metals
Right now, legislators are talking about tightening regulations for personal care products. In the meantime, however, it’s up to you to protect yourself.
Here are some good ways to do it:
Buy organic products when you can. (But realize that “organic” doesn’t always mean “safe” when it comes to cosmetics, so check the ingredients.)
Use fragrance-free products when you can. A single fragrance can contain more than 100 chemicals.
Use cosmetics as sparingly as possible. For instance, if you’re staying home on a Sunday, consider leaving your skin bare.
Use sprays—for instance, perfume and hairspray—in a well-ventilated area, and try to breathe in as little as possible.
Choose your lipstick carefully. Look for brands that specify that they’re lead- and paraben-free.
Use Skin Deep®— an app created by the Environmental Working Group—to check out the cosmetics you use. This app contains information on more than 70,000 skin care products, and all you need to do is scan a product’s bar code to get all the details. Also check out Think Dirty, a similar app.
If you’re pregnant, be especially careful about the cosmetics and other beauty products you use. In particular, avoid hair dyes and any wrinkle creams containing retinol. Also avoid nail polish or use it only in a well-ventilated area.
All of this will take some work on your part, and you may wind up having to say goodbye to some of your favorite cosmetics. But the big payoff is that you’ll look gorgeous without risking your health—and that’s a beautiful thing.
Keep Thinking Big & Living Bold!
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Do I Get All the Nutrients I Need From Food?
by Dr. Kellyann
on Jun 04 2015
As a doctor, I’m often asked whether you can get all the nutrients you need from food.
And it’s no wonder so many people wonder about this. Getting all the nutrients we need from food would be…well…wonderful.
And in theory, we should be able to do that.
I advise everybody to eat as nutritiously as possible. That means eating lean organic grass-fed meats, organic veggies, healthy fats, and small amounts of organic fruits, nuts, and seeds, as well as a few superfoods, like bone broth.
But even if you do that, is it enough?
Unfortunately, probably not.
That’s because we live in a time when several things are working against us in terms of getting enough nutrients from food, including:
Soil depletion: Commercial farms use the same land year after year for growing exactly the same crops. This results in the soil losing nutrients and, as a result, plants that have far fewer micronutrients than the ones people ate a couple generations back. Buying organic is definitely the way to go because you’ll avoid the many pesticides that can wreak havoc on your health. But studies show that organic produce isn’t necessarily higher in nutrients.
Time from farm to table: How often do we get to yank a vegetable from the ground or pick a piece of fruit from a tree and eat it immediately? Not very. Instead, we eat fruits and veggies after they’ve spent days on a truck and then on a grocery store shelf. During that time, produce can lose a significant amount of nutrients.
Water depletion: If you don’t use some sort of water filter, you’re likely consuming too much fluoride. But if you use a filter (which I recommend), you’re removing some important minerals from your water.
Toxins are everywhere: Every day we’re bombarded by chemicals that didn’t even exist a few decades ago. They’re in plastic packaging, household cleaning products, clothes, furniture, and the air we breathe. There’s no escaping from toxic chemicals, and our bodies need extra nutrients to deal with them.
Stress: Our lives are faster, busier, and more chaotic than the human body was designed for. That creates stress. And stress leaves us depleted and in need of more nutrients to cope.
Notice that everything I just mentioned is true for all of us, no matter how well we eat. Those who eat the standard American diet (SAD), full of processed food, sugar, and conventionally grown meat and produce need supplements even more.
Unfortunately, many people who eat that way think they can just pop a drugstore brand multivitamin or a children’s chewable and be done with it.
That doesn’t work for two reasons.
First, those vitamins are usually loaded with fillers and dyes and aren’t actually very effective or good for you. And second, there is no way that a vitamin pill can make up for poor nutrition.
So, if you’re concerned about your nutrition, start eating well first.
Assuming you’ve done that, it’s time to optimize things with just the right supplements. So what are they?
Here are the supplements I recommend for most people:
Fish oil: Rich in omega-3 fatty acid, supplementing with fish oil can protect your heart, your bones, your brain, and may even slow down general aging. It’s an anti-inflammatory, can increase fat burning, and has been shown to lessen symptoms of depression.
Green (veggie) powder: This is an excellent way to load up on nutrients, vitamins, and antioxidants derived from both land vegetables, such as beetroot, bok choy, broccoli, kale, parsley, spinach, and wheatgrass, and from sea plants, such as algae, kelp, spirulina, and chlorella. (Green powders vary in terms of ingredients and flavor.)
Magnesium: This mineral reduces inflammation and provides protection from heart disease, diabetes, osteoporosis, and certain cancers.
Probiotics: Flooding your gut with good bacteria helps keep your entire body healthy and running smoothly.
Vitamin C: Boosts your immune system and helps protect against a long list of things including cardiovascular disease, diabetes, eye disease, certain cancers, and wrinkles.
Vitamin D: Despite the name, some argue about whether this is really a vitamin or a hormone. By definition, vitamins must be acquired through diet while hormones are made in the body. But Vitamin D is a little of both. Our body makes it, and we need to consume it. The bottom line is, it’s a good idea to supplement with Vitamin D to keep your bones and teeth healthy and to protect yourself from a host of diseases including some cancers, type 1 diabetes, and multiple sclerosis.
Really, instead of asking whether we can get all the nutrition we need from food, we should ask what’s the absolute best we can do to stay young, vibrant, and healthy for as long as possible.
And the answer is: Eat a healthy diet and take just the right supplements.
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Is White Rice Actually Better Than Brown Rice?
by Dr. Kellyann
on Jun 02 2015
It’s hard to believe that a food as basic as rice could become the source of controversy and confusion.
But it has. And it’s time to clear things up.
There are two big questions about rice that we need to resolve:
1. Is it okay to eat rice at all?
2. If you do eat rice, what kind is best?
Since rice is an ancient dietary staple in much of the world, saying it’s unhealthy to consume any rice ever strikes a lot of people as too extreme.
And I want to be fair to this swamp grass, which has been passed around family tables and helped keep tummies full for generations.
I’m not a fan of rice because it’s basically a starchy, not-very-nutritious food that’s just isn’t an ideal thing to fill your body with. There are so many nutrient-dense foods to eat regularly for optimal health that when you’re doing things right, you won’t have much room for rice.
On the other hand, rice isn’t as bad as wheat or a number of other grains. It’s gluten free, and for now, the rice that’s sold for consumption isn’t genetically modified. (But research into GM rice crops is underway, so, unfortunately, this could change soon.)
My advice is to avoid rice in general in favor of better foods like veggies, fruits, healthy meats, and so on. Avoid it especially if you’re trying to lose weight (since it’s a source of relatively empty calories) or if you have elevated blood glucose.
But if you’re in good health, lead an active life, and eat well most of the time, having a moderate amount of rice once in a while (along with other healthy foods) won’t harm you.
So then the question is: What kind of rice is best?
This is where I’m going to go against the grain.
My answer?
White!
Surprised?
You may have heard that all white foods are bad—that you should avoid white bread, white potatoes, white pasta, white sugar, etc.
Most of that stuff is bad (although brown sugar and whole wheat breads and pastas are just as much of a menace as the white varieties).
But rice is different.
Sure, brown rice is less processed than white. It still has the bran layer, so it’s higher in fiber and minerals than white rice. Sounds healthier, right?
The problem is, that bran layer contains phytic acid, which is an anti-nutrient that blocks the absorption of minerals in the gut. Translation: The extra minerals in brown rice don’t do us any good.
And do you remember a while back there were a bunch of news reports about high arsenic levels in rice? Well, most of that arsenic is in the bran layer. So white rice has significantly less arsenic than brown.
Oh, and what about the fact that brown rice has more fiber? The truth is, rice just isn’t that great a source of fiber anyway, and you should eat in such a way that you’re getting plenty of fiber from veggies and fruits.
It’s true that white rice is processed. But one thing you’ll sometimes hear about white rice that isn’t true is that it has been bleached. White rice has not been bleached—it’s simply been polished to the point that all remnants of the bran are removed so the white color underneath emerges.
I hope this clears things up.
There’s no downside to giving up rice—and no good reason to eat it. But if it’s important to you, choose white rice as an occasional add-on to healthy meals.
Keep Thinking Big & Living Bold!
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Five Natural Ways to Protect Your Skin From the Sun
by Dr. Kellyann
on May 29 2015
Here’s how you can get the many benefits of sun exposure, avoid skin damage, and enjoy yourself…
With hot summer days just about here, it’s time to talk about keeping your skin safe.
Are you confused about the sun?
A lot of people are.
On one hand, you hear dire warnings about the sun causing skin cancer and premature aging.
On the other hand, you hear that Vitamin D is the “sunshine vitamin” that keeps your bones strong and protects you from cancer, depression, diabetes, multiple sclerosis, and heart disease—and to get enough of it, you need some sun exposure everyday.
So which is it? Should you be scared sunless or let the sunshine in?
Turns out, like a lot of things, the answer is moderation. The sun is here for us, and we need to learn to use it wisely.
A little daily exposure to the sun is part of a healthy lifestyle. So say, for example, you’re going out for a 10- or 20-minute walk. In that case, it’s time to just head out the door and happily let the sun touch you with its healing, life-sustaining rays.
But most of us have times when we’re going to be in the sun a lot longer than that. And that’s when sun protection comes in.
Unfortunately, it’s not as simple as just picking up a sunscreen at the drugstore and hitting the beach.
The Environmental Working Group (EWG) researched sunscreens and found that 80% of those sold in the US offered inadequate protection against UVA rays and/or contained potentially harmful chemical ingredients.
(As a side note, The FDA has called SPF values greater than 50+ “inherently misleading” because they offer no additional sun protection. The sale of sunscreens labeled as having ultra-high SPF values has been banned in Canada, Europe, Japan, and Australia. There is proposed legislation to do the same in the US, but some very powerful industry lobbying has kept this effort stalled for years.)
So what do you do if you’re going to be hiking in the sun all day long or sitting at the beach for hours?
Then it’s definitely time for some extra help in the form of sunscreen. But you need to make sure what you get is non-toxic and really going to work. So before buying one, check out the EWG’s list of best beach and sport sunscreens.
Equally important is to realize that there are other things you can do to give your skin the best chance of staying youthful and healthy.
Here are my five top natural ways to protect your skin:
1. Eat foods that provide UV protection, including:
· Fish that’s rich in omega-3 fatty acid, such as wild salmon, tuna, mackerel, and sardines. Studies have shown that these can help protect cells from free radical damage and may protect against some types of skin cancer.
· Dark leafy greens and cruciferous veggies. These are loaded with skin-protecting antioxidants and have been shown to be cancer-protective in general.
· Red and orange fruits and veggies. Oranges, red peppers, tomatoes, and carrots…eat a variety of these for skin protecting lycopene and beta-carotene.
2. Drink green tea. Green tea has been shown to help prevent non-melanoma skin cancer, and it’s full of polyphenols, which help inhibit cancer development.
3. Eat the right oils. Consuming healthy oils, including coconut, olive, sesame, borage, evening primrose, and avocado helps keep your skin healthy and more resistant to sun damage. (Incidentally, putting oils such as coconut and olive on your skin blocks about 20% of UV rays.)
4. Apply Vitamin E. Applying a natural form of vitamin e to your skin, such as alpha-tocopherol or tocotrienol, has been shown to protect skin from the sun and—an added bonus—to reduce the length and depth of wrinkles.
5. Soothe with Aloe Vera. Aloe vera gel is soothing and healing to the skin. It’s the perfect thing to apply if you’ve spent a bit too much time in the sun. Some people also use aloe vera on their skin regularly because it calms and relieves any irritation or redness.
I hope this summer you won’t be afraid of the sun. Just be smart about it—and go out and have a good time!
Keep Thinking Big & Living Bold!
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9 Tips To Boost Your Happiness (Without Taking A Pill!)
by Dr. Kellyann
on May 14 2015
Before the late 1980s, if you’d asked average Americans what serotonin was, they might have just stared back at you blankly. But then something big happened in January 1988 that turned serotonin into a household word:
The introduction of Prozac.
It took just two years for Prozac to become the most prescribed medication in the US.
Prozac introduced a new class of antidepressants called selective serotonin re-uptake inhibitors (SSRIs). This got us talking more openly about depression (although we still have a long way to go!) and also got everyone familiar with serotonin as the “feel-good hormone.” Many people who have suffered from debilitating depression swear that SSRIs gave them their life back.
That’s all good. But …
We live in a pill-happy culture, and sometimes both medical professionals and patients forget that there are many ways to raise serotonin. SSRIs don’t work for everyone, and they can have a variety of side effects.
And just as eating vegetables is a more effective way to get nutrients than getting them in isolated pill form, boosting serotonin naturally can be even more effective for many people than taking an SSRI.
We know that your level of serotonin can affect a wide range of functions, organs and behaviors including:
Appetite
Aggression
Heart
Hormones
Impulse control
Memory
Mood
Muscles
Sexual desire
Sleep
Social behaviors
We also know that although your brain manufactures some serotonin and your serotonin level affects nearly all your brain cells, 90% of your serotonin is in your gut. Talk about a mind-body connection!
But what we don’t know is exactly how serotonin contributes to or alleviates depression. It’s likely that the picture is much more complicated than just “low serotonin equals depression,” and “high serotonin equals happiness.” It’s a good bet that other hormones and neurotransmitters play a role as well.
And that’s why boosting your serotonin naturally works so well. When you do it, you’re boosting (and lowering) a number of other things in your body — things like hormones and neurotransmitters that will all support you in feeling great.
It’s like eating a well-balanced diet compared to taking a multivitamin.
So how do you boost serotonin without a pill?
Below are nine of my favorite natural ways to boost your serotonin and get happy. They’re surprisingly easy, and you won’t need to ask your doctor if any of them are right for you.
1. Eat foods rich in tryptophan.
Tryptophan is a precursor to serotonin, and foods rich in it include foods like chicken, eggs, fish, nuts, sunflower seeds, pumpkin seeds and turkey.
2. Eat fermented foods, including raw milk yogurt and kefir, sauerkraut, and kim chi.
These help you absorb the nutrients you need for serotonin production and help keep your gut healthy — where most of your serotonin resides.
3. Avoid sugar.
Sugar gives you a temporary lift because it triggers an immediate release of serotonin. But sugar does all kinds of bad things, including mess up the bacteria in your gut, which ultimately can deplete your serotonin.
4. Move your body.
Moving your body boosts your serotonin and other endorphins. That’s why a vigorous workout that makes you sweat can give you what we used to call a “runner’s high.” But even a short walk can significantly improve your mood.
5. Get some sun.
I know we’ve all been told for ages to avoid the sun, but the sun is a serotonin booster. It’s healthy to get a little every day, as a small dose of daily sunshine is a powerful prescription for good health.
6. Do yoga and meditation.
Stress zaps your serotonin, your energy, and your health. Yoga and meditation calm your body and your mind — boosting your serotonin and having many other positive effects.
7. Sleep well — and enough.
Quality sleep allows your body to repair and rebalance. Most adults need seven to nine hours of sleep, and you’ll get the best sleep if you hit your pillow between 10 and 11 pm.
8. Get a massage.
Research has found that massages can increase serotonin and dopamine while decreasing the stress hormone, cortisol.
9. Spend time with the one(s) you love.
Sharing meaningful and fun times with those dearest to your heart boosts feel-good hormones and makes everything better!
Of course, there are many other natural serotonin boosters — everything from dark chocolate (which I didn’t include here because it leads most people to consume sugar, defeating the purpose), to natural herbs and supplements.
I’m also not recommending that anyone currently taking SSRIs go off them without working with your health care professional. The point is that we could all be happier if we stopped always associating serotonin with a doctor’s prescription and started associating it with our life choices.
Because here’s the thing: Serious depression isn’t a choice … but serious happiness definitely is!
Seen on MindBodyGreen
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Keep Thinking Big & Living BOLD!
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What Can I Do to Help My Psoriasis?
by Dr. Kellyann
on May 08 2015
What is Psoriasis?
Psoriasis is an itchy skin condition that affects millions. Here’s how to heal the cause of psoriasis so it’s really gone, and you’re healthier than ever…
Psoriasis is a condition in which the skin develops dry, scaly, itchy, red patches. It’s very common—according to the National Psoriasis Foundation about 2-3% of the world’s population has it. Unfortunately, it’s commonly treated in ways that don’t really get to the cause of the problem. I want to tell you how to do that, so you can actually heal from psoriasis and prevent it from coming back. Psoriasis is generally referred to as a “skin disease,” but it’s really an autoimmune disease—a symptom on your skin reflecting that your immune system has gone wonky and forgotten how to behave properly.
Your body has, in essence, developed antibodies against your own cells. Usually, psoriasis is an indicator of “leaky gut,” the condition that leads you to develop an autoimmune issue in the first place. Psoriasis is also a sign of bacterial overgrowth in the small intestine. Fortunately, this immune system “confusion” can be reversed. While most conventional treatments, such as applying topical steroids only address the skin—and can have unwanted side effects—the best approach is to build a strong and healthy “internal terrain.”
How to manage psoriasis?
It is important to focus on the interplay between leaky gut, stress, inflammation, and food sensitivities. And that takes a multi-layered approach that includes working with your internal systems, your mind, and your skin. Let’s start with the skin. Topically, you should apply coconut oil directly to the affected areas.
What supplements should I take for my psoriasis?
EPA (omega 3 fatty acid) 1200 mg twice per day: helps calm down the skin
Zinc 20 mg per day: helps with skin healing and repair
Probiotics as needed: major gut healer
D3 5000 mg: helps with a number of things including autoimmune diseases
What is the best diet for psoriasis?
Additionally, there are some dietary changes to make. You’ll need to alkalize your body (to get your cells and surrounding tissues healthy). Coffee is a major acidifier, so you need to eliminate that. If you’re a coffee drinker, switch to green tea. Also, drink bone broth—at least a mug a day (several mugs is better). This will help a great deal in healing the gut.
In addition, cut out dairy—it’s the biggest player in psoriasis in terms of food sensitivities. Allergy testing for food sensitivities is never a bad idea, but often just cutting out dairy makes a huge difference. For more about what to eat and what not to eat when you have an autoimmune disease, see My “Real Food” Autoimmune Protocol.
What are other things I can do to help my psoriasis?
Finally, stress reduction such as meditation can help significantly since stress can be a major factor in autoimmune diseases. The important thing to remember is that psoriasis isn’t something you just have to manage and live with. You can heal it. And in the process, you will make your whole body stronger and healthier.
Keep Living Big & Being Bold!
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Leafy Greens and Blueberries: Keeping You Young and Happy
by Dr. Kellyann
on May 05 2015
Leafy greens dramatically slow brain aging. Blueberries show promise for treating a common mental health condition. Here’s what’s just been discovered…
Don’t you love it when research discovers new, miraculous benefits you can get from eating common foods?
To me there’s nothing more exciting. So let me give you the good news:
Leafy greens can help slow the aging of your brain
Blueberries show promise for treating post-traumatic stress disorder
Okay, do I have your attention?
Let’s start with leafy greens.
A recent study by Rush University evaluated the cognitive abilities of 950 older men and women over a period ranging between two and 10 years. Initially, participants filled out in-depth questionnaires about their daily eating habits. Then they were given a battery of tests annually to measure their cognitive functioning. Incredibly, the results showed that those who ate a serving or two of leafy greens daily had, on average, the cognitive functioning of someone 11 years younger than those who didn’t consume leafy greens.
The leafy greens actually slowed mental decline by an average of 11 years!
Leafy greens are high in nutrients such as beta-carotene, folate, lutein, and vitamin K, and researchers think that’s why they have so much impact on our brains.
And the many nutrients in leafy greens have previously been shown to offer a number of other benefits, including:
Reducing the risk of heart disease and some cancers
Promoting bone health
Contributing to eye health
So the reasons for eating plenty of greens are plentiful. And now that we’re discovering how leafy greens protect the brain, consuming them daily seems smarter than ever.
How about blueberries?
There are many reasons to love them. They’re delicious and give lots of us warm cozy thoughts of bygone summers. But more importantly, blueberries are full of vitamins and nutrients. And studies have shown that these little berries:
Reduce the risk of obesity, diabetes, and some cancers
Promote bone health
Contribute to maintaining healthy blood pressure
Assist in the management of diabetes
Reduce age-related cognitive decline while improving short-term memory and motor coordination
Combat wrinkles
And now there’s a surprising new discovery about blueberries.
They may turn out to be an even better way to treat post-traumatic stress disorder (PTSD) than medicines like Paxil or Zoloft.
It’s too early for those being treated for PTSD to throw away their meds in favor of berries. But that time might come. Let me explain.
Right now, the standard treatment for PTSD involves selective serotonin reuptake inhibitors (SSRIs), and their level of efficacy varies from patient to patient.
One reason SSRIs may not be as reliably effective as we’d like is that they raise levels of both serotonin and the neurotransmitter norepinephrine. Researchers think that raising serotonin is helpful for PTSD sufferers, but raising norepinephrine—the stress hormone that makes our heart beat faster and our hands sweat when we have the fight-or-flight response—is not.
In an exciting new development, researchers at Louisiana State University, using an animal model of PTSD, found that animals with PTSD given a blueberry-enriched diet showed a beneficial increase in serotonin with no increase in norepinephrine.
This means blueberries hold potential for being a more effective PTSD treatment than SSRIs. And this could have applications for other disorders and brain issues as well.
Now, as I said, if you’re being treated for PTSD, it’s too early to just ditch your medicine. (If you’re taking a medication that’s not working well for you, talk to your doctor.) But it’s definitely not too early for all of us to incorporate blueberries into our regular diet.
When it comes to blueberries and leafy greens, researchers will probably be discovering new miracle benefits for years to come. But eating them regularly now gives you the best chance of experiencing those coming years with a strong, healthy body and a sharp, youthful mind.
Keep Living Big & Being Bold!
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Newly Discovered: Most Important Times to Avoid Junk Food
by Dr. Kellyann
on Apr 14 2015
Science has identified the two most critical times for warding off junk food addiction and obesity. This knowledge can help us safeguard our kids against future struggles. I’ll explain how.
Scientists have pinpointed the two most critical times for warding off junk food addiction and preventing obesity.
It’s a fascinating new discovery that, like so many other things, brings us back to the parents. But it’s a good development because it will help us do an even better job safeguarding our kids against future struggle.
People have been joking forever about the unusual food cravings some women experience during pregnancy.
But we’re just starting to understand how a pregnant woman’s eating habits can actually affect her baby down the road.
And it’s not the out-of-the-ordinary cravings we should be most concerned about.
It’s the junk food so many Americans—pregnant or not—crave all the time that can cause problems.
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by Dr. Kellyann
on Apr 10 2015
Kelp can supercharge your metabolism, ward off inflammation and disease, and help save our oceans.
Are you vacationing at the beach this year? If so, I hope you’ll take a minute to admire one of Mother Nature’s greatest gifts to us. I’m talking about kelp. Yes, kelp—that seaweed that washes up on the beach and makes your kids say, “Eeeeuuw.” Kelp may look like beach trash, but it’s actually one of the planet’s most powerful super-foods. The Japanese have known this all along, which is why it stars in so many of their dishes. Now everyone else is catching on, and that’s a great thing. Here are some of the reasons why kelp deserves a spot on your plate.
Let’s start with iodine.
Many people are trying to avoid overusing table salt these days. In addition, more and more of us are switching to sea salt or pink Himalayan salt because these are rich in trace minerals and free of additives. Both of these are good trends, but they have one downside: We’re not getting as much iodine in our diets. While regular table salt is fortified with iodine, sea salt and pink Himalayan salt aren’t. As a result, many of us are at risk for an iodine deficiency. That’s bad news, because low iodine levels can contribute to obesity, heart disease, psychiatric disorders, and some types of cancer. Fortunately, here’s where kelp can come to the rescue. Since it grows in the ocean, it’s loaded with iodine. As a result, it can keep your thyroid (and, in turn, your metabolism) at peak function. That means a slimmer, healthier you.
And that’s not all…
Kelp is one of the most nutrient-dense foods on the planet. It provides a good dose of protein along with 46 minerals, 16 amino acids, and 11 micronutrients—all in a low-calorie package. When you add a serving of kelp to your diet, you’ll get a dose of:
Vitamins A, B1, B2, C, D, and E
Copper, iodine, iron, magnesium, potassium, and zinc
Folic acid
Calcium
In addition, many types of kelp contain fucoxanthin, which has antioxidant, anti-inflammatory, and cancer-fighting properties. Fucoxanthin and other bioactive compounds in kelp can also help you lose fat faster. Want more? One substance in kelp, called fucoidan, can help keep your bones strong. In addition, it may help lower your blood pressure and improve your cholesterol.
How clean is kelp—and what form is best?
Some people caution about eating kelp, citing concerns about consuming toxic metals such as mercury and arsenic. However, the kelp that gets sold fresh in stores comes from certified waters that are tested every week. (This is an area where we actually have pretty good regulations.) It’s best, if possible, to eat your kelp in its fresh plant form, rather than as a supplement. It’s most effective that way, and you’ll avoid getting needlessly high doses. Taking too much kelp as a supplement—a mistake that many people make—can send your thyroid into overdrive, causing lots of nasty (and potentially dangerous) problems.
Where can you get kelp—and how can you use it?
The best places to get fresh kelp are Whole Foods, other health food stores, and Asian markets. You can use it in salads, soups, smoothies, and sauces (especially in Asian dishes). You can also get kelp noodles, which are a tasty and fun way to eat kelp. There’s no established amount of fresh kelp you should eat every day. As a rule of thumb, the Japanese diet traditionally includes about 3 tablespoons daily. That’s a good goal, because it’s an easy amount to work into your meals. So the next time you’re shopping, add this superfood from the sea to your grocery list. If you’re serious about staying slim and healthy, kelp can help!
Keep thinking big and living bold!
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Yes, Gluten Intolerance Is Real
by Dr. Kellyann
on Apr 02 2015
More and more of us are suffering from gluten sensitivity. But some people still insist the condition is a myth—all in our heads. In today’s post, I’ll tell you about a new NIH study that should help those of us sensitive to gluten get the respect we deserve.
Having special dietary needs is widely accepted these days. But if you frequently tell people you’re sensitive to gluten, you’re still likely to endure some serious insensitivity now and then.
I’m sure you know what I mean: someone you just met rolling her eyes when you explain why you’re skipping bread, relatives proclaiming that nobody ever had a gluten problem back in the 70s, and so on.
Fortunately, a new study from the National Institute for Health (NIH) might help you get the respect you deserve.
There’s been widespread acceptance for a while that celiac disease is a serious autoimmune disorder affecting about 1 in 133 people in the U.S. If you have celiac disease, your immune system mistakenly perceives gluten—the protein found in wheat, rye, and barley—as a threat and attacks it. In the process, the small intestine gets damaged, which can lead to difficulty with nutrient absorption and eventual malnourishment.
That’s an ailment we all should, and generally do, take seriously.
There’s also widespread acceptance of wheat allergies. (Though the cause of its increasing prevalence is widely debated.)
But for too long, far too many people have thought that gluten intolerance is “all in your head.”
News flash: gluten intolerance isn’t in your head—it’s in your gut, and an experiment by scientists at NIH has just found new evidence of this.
They studied 59 patients believed to be gluten intolerant. For one week, half the participants were given a daily dose of gluten while the other half got a placebo. Then the researchers reversed who received the placebo and who received the gluten.
Participants—not knowing when they got gluten and when they got the placebo—reported significantly more severe symptoms during their week of ingesting gluten. These symptoms included abdominal bloating and pain, foggy mind, and even depression.
The bottom line is that while gluten sensitivity doesn’t damage the small intestine the way celiac disease does, it can make you feel miserable (causing diarrhea, abdominal pain, joint pain, depression, and fatigue).
Right now, the only way to manage it is by following a gluten-free diet. Fortunately, as awareness of this disorder grows, so does the availability of gluten-free options. It’s no longer unusual to see gluten-free breads, crusts, and cookies on menus and grocery store shelves.
Just be careful when you consume these gluten-free goodies, though, as they’re often loaded with fat, sweeteners, and processed ingredients.
Of course one study won’t create scientific consensus on the validity of gluten intolerance—and it surely won’t convince that skeptical relative.
Until we know the cause of gluten insensitivity or have a medical test to “prove” we have the condition, the debate will go on. And scientists will continue to propose intriguing theories, such as that gluten sensitivity is really a matter of irritable bowel syndrome (IBS) getting triggered by FODMAPs.
But while researchers keep seeking better answers and treatments, we can take heart that our symptoms are real, and avoiding gluten is worth the effort—and the occasional snarky comment that shows who’s really intolerant.
Keep thinking big and living bold!
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My “Real Food” Autoimmune Protocol
by Dr. Kellyann
on Mar 27 2015
I call myself the “last chance” doctor because many of my patients are nearly out of hope by the time they come to my office. Merris, who described herself as a prisoner in her own home, was one of them.
Merris has celiac disease, an autoimmune condition that affects the intestines. When people with celiac disease eat any food containing gluten, their immune system attacks the villi, tiny structures in the intestines. The result: diarrhea, constipation, abdominal pain, nausea, and absolute misery.
The standard treatment for the disease is a strict avoidance of gluten. Merris had tried that for a year and a half, but it didn’t work. Her doctor suspected that she hadrefractory celiac disease—a severe and potentially fatal condition that’s treated with powerful immune-suppressing steroids and other dangerous drugs.
Merris wanted a better solution. And when she saw me on TV one day talking about treating inflammation with food, she decided to give me a chance.
After she’d followed my protocol for only four days, Merris’s severe diarrhea completely stopped. Within a month, her pain and cramps vanished. She no longer needed any drugs except her thyroid medication. After being unable to sleep for more than an hour or two at a stretch, she could sleep soundly through the night.
At 66, Merris now says, “I feel like a teenager.” And she’s radiantly healthy, as you can see in this video.
What’s the moral of Merris’s story? That when it comes to autoimmune disease, the wrong foods can hurt or even kill you—and the right foods can heal you. Before I talk about these good and bad foods, here’s a quick look at what autoimmune disorders are.
What is autoimmunity?
Autoimmune problems arise when your immune system mistakenly identifies certain tissues in your body as invaders rather than “self.” When this happens, the immune system releases chemicals that cause a cascade of destructive inflammation.
There are more than 80 types of autoimmune conditions, and they strike in different ways. In multiple sclerosis, for instance, the central nervous system comes under attack. In rheumatoid arthritis, it’s the joints. In Crohn’s disease and celiac disease, it’s the gastrointestinal tract.
Autoimmune disorders tend to cluster in families, and they tend to affect women more often than men. Sometimes, symptoms of autoimmune disease are mild. But often, as in Merris’s case, they’re crippling or even potentially fatal.
We can’t cure autoimmune diseases. However, we can often send them into remission. And that’s where diet comes in.
The healing power of food
Traditional doctors do realize that food plays a role in certain autoimmune conditions. For instance, they understand the damaging effects of gluten in celiac disease. But here’s something that few of them know: Diet plays a big part in worsening or treating virtually any autoimmune condition.
Why? Because when you eat pro-inflammatory foods (for instance, sugar and flour), you exacerbate inflammation, the core feature of all autoimmune disorders. Unhealthy foods can also worsen intestinal permeability (“leaky” gut), throw your hormones out of balance, and lead to severe nutritional deficiencies—all of which can worsen the symptoms of an autoimmune disease.
Conversely, by eating healing foods, you can reduce inflammation, balance your hormones, foster healthy intestinal flora that help heal a leaky gut, and correct severe nutritional deficiencies. When you do this, you can often drive an autoimmune disease into remission.
So my autoimmune protocol doesn’t start with dangerous pills or injections. Instead, it starts in a patient’s pantry.
My Autoimmune Protocol: Stage 1
My protocol for patients with autoimmune conditions begins with my 30-Day Reset. During this time, I ask these patients to eat a diet completely free of these foods:
Grains
Dairy
Beans and legumes
Potatoes
Corn
Rice
Soy
Yeast
Refined seed oils
Sugars and artificial sweeteners
Food additives and coloring
Alcohol
Instead, I ask these patients to eat a diet of healing anti-inflammatory foods. These include fresh fruits and vegetables, pasture-raised meat and poultry, eggs, seafood, sweet potatoes, nuts, and healthy oils like olive, avocado, and coconut oil. I also have them eat sauerkraut and kimchi and take probiotics to optimize their gut flora. And daily bone broth is an absolute must, because of its healing collagen, gelatin, and other nutrients.
In addition, because many people with autoimmune problems have nutritional deficiencies, I prescribe a good basic nutritional supplement. I also have these patients take omega-3 fatty acids, selenium, and zinc, which can calm inflammation. And I encourage them to include anti-inflammatory herbs and spices like rosemary and curcumin in their cooking.
This is the protocol that Merris used to get her symptoms under control. It’s a basic, strict Paleo program. And often, it’s enough. But sometimes, it isn’t.
My Autoimmune Protocol: Stage 2
If patients continue to have symptoms after a 30-Day Reset, then I know we need to take additional steps. So I ask them to cut out several foods and food groups that are healthy for most people but can cause big trouble for some people with autoimmune conditions. Here are the top culprits:
Nightshade fruits and vegetables. These include tomatoes, peppers, eggplants, artichokes, blueberries, goji berries, and okra, as well as cayenne pepper and paprika. (Black pepper is fine.) Here’s an interesting post about why these foods can be problematic, and here’s a complete list of them.
Eggs. While eggs are a superfood, a significant number of people react badly to them—and especially to the whites. Here’s a good article on this topic.
Nuts and seeds. Many people are allergic to tree nuts. In addition, nuts and seeds are hard for some people to digest—and that can be a particularly big problem for people who have a damaged gut due to autoimmune issues. So it makes sense to find out if these foods are causing symptoms.
FODMAPS. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. In plain English, FODMAPs are molecules that some people have trouble absorbing. When they aren’t completely absorbed and digested, they can ferment in the gut, causing symptoms like abdominal pain, gas, diarrhea, and constipation. Here’s a list of FODMAPS.
Now, all of this sounds like a lot to give up—but it’s only temporary. After several weeks, I gradually start reintroducing each restricted food. If a food causes problems, out it goes. If not, then it goes back on the good list.
By the way, I also ask my patients to give up all “optional” medications. Many medications—for instance, NSAIDS—exacerbate gut problems.
The Bottom Line: Easy, Effective, and Safe
My autoimmune protocol is simple, straightforward, and easy to follow. Some patients do initially find it hard to give up grains, sugar, or dairy, but they quickly decide that it’s a very small sacrifice when symptoms ranging from joint pain to rashes to diarrhea quickly lessen or even vanish.
What’s more, these patients enjoy benefits that go far beyond getting their autoimmune conditions under control. They lose weight. They often reverse metabolic syndrome. They feel younger and happier. They glow.
And here’s something else: This protocol is safe. Compare that to the steroids and other immune-suppressing drugs that are the traditional first-line treatment for autoimmune conditions. I understand that sometimes these drugs are necessary. But many of my patients don’t need them at all—and many others are able to greatly reduce their dosages.
So if you have an autoimmune problem, and your doctors tell you that the only treatment is medication, don’t believe them. Instead, try healing your body the natural way: through food. There’s no downside—and there’s an excellent chance that, like Merris, you’ll get your life back.
Keep thinking big and living bold!
Blog
by Dr. Kellyann
on Mar 05 2015
Women: Is your hair getting thin and wispy, or are you even getting bald spots? If so, don’t despair—fight back.
We tend to think baldness is a men’s issue. From the comb over to the buzz cut, guys’ ways of dealing with hair loss—and moving on—are all around us. But did you know 40% of women experience hair loss after menopause? And about 13% of us experience it way before that. Unfortunately, when a woman starts losing her locks, she typically thinks she’s the only one. Too many of us suffer over our scalps in silence, embarrassed, and sure we’ll never feel beautiful or sexy again.
So I want to bring female hair loss out of the closet. If it’s happening to you, you’re in good company. And it doesn’t have to doom you to a life of low self-esteem and hiding in the shadows. There are natural ways to treat and deal with it. There is help, and there is hope! The first step is figuring out what type of hair loss you have.
The Most Common Root Issue
The majority of women who lose hair have female pattern baldness (FPB)—our much-less-discussed counterpart to male pattern baldness. This is when your hair slowly thins on top. You probably won’t notice any shedding because it’s a gradual process of hair follicles shrinking, producing finer hair, and eventually producing no hair at all. For many women, this leads to suddenly realizing that your hair has gotten thinner. Not a good day! And it’s usually followed by many more days of obsessively examining your scalp in the mirror and panicking over how much worse it might get.
FPB is actually a hormonal issue. Susceptibility to it is inherited, and stress can make the problem worse. The hormone DHT, which is a derivative of testosterone, seems to be the culprit. As you probably know, women have male hormones, called androgens, just in much smaller amounts than men do. But though we have a lot less of them, they’re still critical to our health. (FPB is also referred to as androgenetic alopecia, with the word alopecia simply meaning hair loss.) Since hormonal imbalances drive FPB, it’s no coincidence that it often starts during menopause.
Other FPB triggers include pregnancy, taking birth control pills, and ovarian cysts. So what do you do if you have FPB? Your first line of defense should be finding a doctor who knows about this condition and works with natural hormones. Underlying your FPB might be male hormones that are too high or female hormones that are too low. Countless women with FPB have taken natural hormones and found that their luscious locks returned—along with their youthful vigor, sex drive, and sense of well-being.
Less Common Causes
There are three other types of hair loss, or alopecia, which are much less common and primarily caused by autoimmune disorders. These are:
Alopecia Areata: The loss of a patch of hair on your head.
Alopecia Totalis: The loss of all the hair on your head.
Alopecia Universalis: The loss of all your head and body hair.
These are usually temporary, but they can involve hair falling out, re-growing, and then falling out again, over and over for years. That’s a trauma no woman should have to endure alone! If you’re experiencing this, your most important need is to find a doctor who will help you pinpoint and work with the underlying autoimmune problem. On the other hand, sometimes an event or situation (internal or external) is to blame. A type of temporary hair loss, resulting from physical or psychological stress or change, is called telogen effluvium. Triggers include:
Anemia (Iron deficiency)
A variety of prescription medications (including antidepressants and anti-inflammatory drugs)
Big alterations in diet
High fever and serious infections
Intense emotional turmoil
Massive weight loss
Severe injuries
Sudden hormonal changes (often brought on by childbirth or menopause)
Thyroid issues
Hair loss can also be caused by skin conditions such as psoriasis, and, of course, chemotherapy. So you see how many things can harm our precious hair. But there’s great news here. Most of the causes are highly treatable once you recognize them. And the less common types of hair loss are usually only temporary (often turning around spontaneously within six months). No matter what the cause of your hair loss, here are some things that have been shown to encourage healthy hair growth and scalp rejuvenation.
Eat:
Ground flax seeds, walnuts, fish (the best being wild salmon and sardines), and avocados to ensure you’re getting lots of omega-3 fatty acids.
Plenty of nuts for biotin
Iron-rich green leafy vegetables, cashews, figs, and berries
Bone broth and high-quality collagen supplements
Consider Supplementing With*:
B-complex vitamins, vitamin C, and vitamin E
Silica
Zinc
GLA (gamma linoleic acid)
MSM (Methylsulfonylmethane)
*Note: If you’re experiencing hair loss, consult with a qualified health practitioner before taking supplements. It’s critical that you pinpoint the causes and take exactly the right supplements and the right dosage for your specific situation. Supplementation should be just part of your overall treatment plan.
Reduce Stress
Stress can contribute to virtually all types of hair loss. And hair loss definitely causes a woman stress! So do yourself and your hair a huge favor by de-stressing in any and all forms that work for you. Things like yoga, mediation, long walks, hot baths, good books, or playtime will make you feel better and help you heal. If hair loss is an issue for you, just remember that millions of other women are experiencing it too. So stop hiding and start healing—it’s time for you, and your life, to feel beautiful again!
Keep thinking big and living bold!
Blog
My Valentine’s Day Advice: Eat Your Chocolate!
by Dr. Kellyann
on Feb 11 2015
It’s sweet, it’s healthy, and it’s an aphrodisiac. What more could you want on Valentine’s Day?
Valentine’s Day is coming up, and you know what that means: chocolate. Happily, this is one of those times when I can tell you, with a free conscience, to indulge yourself. That’s because chocolate isn’t just fabulous… it’s also good for you. In fact, it’s a bona fide health food. Just how healthy is chocolate? Here’s what the research says:
It can lower your bad cholesterol, raise your good cholesterol, and take off belly fat.
It’s loaded with antioxidants that can reduce your risk of diabetes, improve your immune function, and protect your skin against oxidative damage.
It can lower your blood pressure.
It helps protect against “fatty liver.”
It can lower your stress hormones.
And it’s not only healthy—it’s romantic. In fact, chocolate is a well-known aphrodisiac. It contains phenylethylamine, called the “love drug” because it causes your body to release chemicals that make you feel happy and… well… randy. So on Valentine’s Day, enjoy the fabulous food that the famous lover Casanova called the “elixir of love.”
It’ll make you feel sexy and make you healthier, all at the same time! However, not all chocolate is alike—so make sure you choose the right chocolate. The secret here is to check out the number on the front of the bar. Most bars will say something like 72% cacao or 85% cocoa. These numbers tell you how much chocolate bang you’re getting for your buck—and the higher the number, the better. (White chocolate, by the way, has no cocoa at all.)
Dark chocolate is healthier for another reason as well: It has less sugar than milk chocolate. If you’re avoiding sugar entirely, you can find brands sweetened with honey or coconut instead. If you’re used to sugary milk chocolate, it may take you a little while to truly fall in love with dark chocolate. Before long, however, I think you’ll start swooning over its deep, rich flavor. Start out with chocolate that’s 72% cocoa, and work your way up to chocolate that’s 80% cocoa or higher. But don’t limit yourself to store-bought chocolate! If you’re a baker, it’s fun to make your own sexy Valentine’s Day goodies. Here are three of my own favorite seductive and healthy recipes:
My Italian Torte Caprese With Chocolate-Covered Bacon Ribbons. (How sinful and sexy is that?)
My sweet and sassy Chocolate Nut Truffles .
My fabulous Chocolate Souffle, sweetened with coconut sugar.
I guarantee that any one of these—followed by a bottle of the bubbly—will set the stage for sparks to fly later. But don’t take my word for it; take Casanova’s!
Keep thinking big and living bold!
