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Is your mirror becoming your enemy? If wrinkles are making you look old, then it’s time to fight back. In my new MindBodyGreen article, I introduce you to eight wrinkle-blasting foods that can make you look younger fast. It's possible to erase years from your face simply by changing your diet. I know this first-hand because ten years ago, I didn't look younger than my age. In fact, I was starting to look wrinkly, washed-out and old. So I changed my lifestyle and cut out pro-aging foods like sugar and grains, and started eating a natural, primal diet to slow the aging process. And when I focused on eating anti-aging superfoods, I started to reverse the signs of aging — especially in my face. What's more, I've seen this same transformation over and over again in my patients. When they add these superfoods to their diets, they start looking younger almost immediately and over time, they often reverse more than a decade of aging. Here are the most powerful wrinkle-fighting foods I've discovered through my clinical and personal experience. If you want soft, young-looking skin, I recommend making them the core of your beauty ritual. 1. Bone broth Wrinkles form when your skin breaks down. To erase these wrinkles, you need to boost your collagen levels not by rubbing on creams, but by mainlining collagen directly to your cells. How? With collagen-rich bone broth. Bone broth is better than wrinkle creams or Botox because it lasts. 2. Foods rich in omega-3s Think of aging skin cells as slightly deflated balls. Omega-3 fatty acids plump up the walls of these cells, making them bouncy again. To get plenty of omega-3s, eat fatty fish and walnuts, or take a high-quality omega-3 supplement. 3. Amino acids Amino acids are the building blocks of collagen and elastin, which are both vital to healthy skin. A diet high in essential amino acids (which the body can't make on its own) helps keep your skin firm and elastic, while a deficiency makes it thin and dry. Meat and eggs are your best sources for essential amino acids. 4. Potassium-rich foods Here's a tip I give my patients: Switch from regular table salt to sea salt. Why? Regular salt pulls water out of your cells, leaving them flabby and prone to promoting wrinkles. But sea salt, which is high in potassium, does just the opposite. It pulls water into your cells, making them firm. You can also get skin-hydrating potassium from fruits and veggies, nuts, meat, poultry and fish. 5. Fermented foods A radiant gut translates into radiant and wrinkle-free skin, while a bad gut is a leading cause of skin aging. That's because good gut bacteria help keep your body well supplied with the nutrients your skin thrives on. Bad bacteria, on the other hand, can cause a leaky gut and allow toxins to escape your intestines and create inflammation throughout your body — including your skin. The result? Sick, blotchy, old-looking skin. To improve your gut health, eat fermented foods like kimchee and sauerkraut. Make sure you buy refrigerated brands, which contain large amounts of live bacteria. 6. Green and yellow vegetables Vegetables are loaded with antioxidants, helping prevent oxidative stress (damage to cells caused by free radicals). So it's not surprising that a study of Japanese women found that a higher intake of green and yellow vegetables (along with a higher intake of healthy fats) reduces wrinkling. 7. Green tea Like veggies, green tea is loaded with antioxidants. Research shows that it protects your skin against sun damage — the primary cause of wrinkles. 8. Phytoceramides Phytoceramides are a naturally occurring constituent of skin and help to keep it hydrated. Found in beets and spinach, they offer similar benefits. Recently, the FDA approved phytoceramides in nutritional supplement form based on research showing that they can help heal dry, rough, wrinkle-prone skin. Wrinkle-fighting foods protect your skin in a variety of ways. Some them hydrate your skin, some build strong cell walls, some guard against sun damage, while others protect against free radicals. What's more, these foods often work together, boosting each other's power. Combine them, and you'll get far more wrinkle-fighting power than each one offers on its own. So if you're serious about looking younger than you are, add all of these foods to your diet — and eat them daily if you can. My guess is that within days, you'll start to see a difference and within months, your skin will look so much younger that people may start asking: "Did you have a facelift?" Keep thinking big and living bold!   ** Article from MindBodyGreen

Pam and Drew felt invisible. As she put on weight over the years, Pam started to hate being in photos. Instead, she hid behind the camera. Drew, a star athlete in school and a guy famous for his vivacious personality, turned inward. He was too tired to deal with anything, had trouble breathing, and had constant aches that got in the way of everything he enjoyed. One day, it all changed. Pam called me crying from a hospital parking lot. She told me that doctors had just diagnosed Drew as diabetic, that he was severely overweight, and that she was deathly afraid she was going to lose him. What Pam and Drew found out amazed them. The answer to their health crisis wasn’t in a bottle, a jar, or an elixir, but in their pantry. And the best part? It was way easier than they ever imagined. Flash forward to today, and between the two of them, they’ve knocked off over 240 pounds. Now they literally radiate. More energy, lean, strong bodies, and—after years and years of marriage—amazing sex. 

Going grain-free doesn’t mean giving up baking! In my new Huffington Post article, I introduce you to the grain-free flours you can use to make everything from cookies to crepes to cheesecakes. Yum… There are lots of good reasons to go grain-free. For instance, cutting wheat and other grains out of your diet can help you normalize your blood sugar, blood pressure, and cholesterol levels. But I won’t lie: Giving up grains is a big lifestyle change. And at first, it can be hard — especially if you love baking. So if you’re hesitating to let go of grains entirely, I understand. But the good news is that you can still eat the foods you love! In fact, I think you’ll be amazed at what you can make with grain-free flours. The trick is to stop thinking that flour equals grains. There’s a whole world of flours and thickeners that don’t contain grains, and they’re all delicious. Once you know how to use them, you’ll be able to make just about any food you want – -from pancakes and waffles to crackers and breads. Here are some tips on how to use the most popular grain replacements. Use blanched almond flour for grain-free baking This flour, made from skinned almonds, is excellent for everything from muffins and quick breads to cookies, brownies, and graham crackers. In addition, you can make a killer pizza crust with it. The fineness of almond flour’s grind varies from brand to brand, and the finest grind will typically give you the best results. To keep your flour fresh, store it in the freezer–but make sure you bring it to room temperature before you bake with it, or it’ll be “clumpy.” You can try substituting it on a one-to-one basis for wheat flour in your recipes, but you’ll get much better results with recipes specifically designed for almond flour. In addition to baking with blanched almond flour, you can bread meat with it. (I use it to bind fritters, too.) Just watch carefully when you brown coated meats, because they can burn easily. Grain-free baking with almond flour Almond flour is made from whole almonds. It’s very different from blanched almond flour, so make sure you don’t confuse the two. Regular almond flour is more heavy and “mealy” than blanched almond flour, so it’s best to save it for breading, pie crusts, or cookie recipes that specifically call for it. Try grain-free baking with other nut and seed flours If you want to be adventurous (and you have a little extra cash) try substituting hazelnut or chestnut flour for almond flour. It’ll give your baked goods a whole different nutty dimension. And if you’re allergic to nuts, try sunflower seed flour instead. There’s just one thing to know ahead of time: Sunflower seeds contain chlorogenic acid, and if you mix sunflower seed flour with enough baking soda or baking powder, your baked goods may develop green speckles when they cool. This is totally harmless, but it does look strange! Coconut flour is a personal favorite for grain-free baking This is a great go-to flour for waffles, cookies, cakes, and muffins. I also use it to replace bread crumbs in recipes like meatballs and crab cakes. It’s so versatile that it should definitely be a staple in any grain-free kitchen. Coconut flour soaks up liquids like a sponge, so use it in recipes that contain a large amount of wet ingredients. You’ll generally need one cup of liquid and several eggs for each cup of coconut flour you use. Sift the flour before you use it to remove any lumps–and let a batter made with coconut flour “rest” a bit before putting it in the oven, because it’ll thicken up. Cooking with coconut flour is an art, and tiny changes in your measurements can lead to big changes in your results. So I recommend sticking with simple recipes until you get the hang of it. Use arrowroot powder as a thickener in grain-free baking Want to make gravy or thicken soups and sauces without using wheat flour or corn starch? Then this is your answer. However, don’t use arrowroot powder with dairy products, because it’ll turn slimy. To thicken a sauce with arrowroot, mix it with an equal amount of cold water. Then whisk the mixture into a hot liquid for about half a minute. (Don’t mix it directly into hot liquid, or it’ll clump.) Avoid overheating sauces that contain arrowroot powder, because they’ll break down. You can replace flour with arrowroot powder on a one-to-one basis. If you’re replacing cornstarch, use a little less. You can also add arrowroot powder to baked goods containing almond flour or coconut flour. It acts a little like gluten, making them spongier and less crumbly. Tapioca starch is great for grain free baking Tapioca starch makes breads containing coconut or almond flour “bouncier” because it adds elasticity. You can also use it on its own to make terrific crepes, pancakes, and flatbreads. Plantain flour and plantains are perfect for grain free baking Plantain is another fun flour for crepes or pancakes, and some people use it to make tortillas. It has a distinctive taste that most people like. It’s not easy to find this flour in stores, but you can order it online. You can also use pureed green plantains in baking. Plantains aren’t bananas–but they look like them, and you’ll find them in the banana section of your store’s produce department. The greener they are, the better, because they’ll taste more neutral and less “banana-ish.” Grain-free baking requires some trial and error Baking with grain-free flours and thickeners takes practice, so start your new adventure with the right attitude. You may have a few flops, but pretty soon you’ll find that it’s just as easy as baking with grain-based flours. You’ll also discover that the Internet is loaded with grain-free baking recipes. So experiment… and have fun. Start with simple recipes, like crepes and crackers and cookies, and work your way up to tortes and soufflés (yes–soufflés!). As you master each new ingredient, try another one. Before long, you’ll be a pro–and you’ll never miss grain-based flours again. Keep thinking big and living bold!

Take a look in the mirror. Do you like what you see—or are you starting to look old? If you’re “hitting the wall” between young and middle-aged, turn back the clock with my 30-Day Detox. What would you pay to take 10 years off your body and face, and to feel like you did 10 years ago? If you're like most people — especially women — you'd cheerfully write out a check for thousands of dollars. But here's my challenge to you: Do it for free! As a naturopathic physician, I routinely "de-age" my clients — not with Botox or surgery, but through diet alone. And one of the primary keys to this transformation is removing pro-aging foods. When people give up these foods, rapid de-aging is the rule, not the exception. I've seen it happen hundreds of times. However, when I used the word challenge earlier, I didn't use it lightly. That's because the three foods that age you the most — making you tired, washed out, obese, and sick — are foods you probably love. Initially, giving them up will probably be excruciating, for two reasons: You've been eating them all your life. Biologically, you're addicted to some of them. What's more, this isn't a temporary "diet." It's a new way of life. You can have an occasional cheat, but if you want optimal results, you'll cut out these foods completely for 30 days, and then eat them only on rare occasions. Are you still with me? Then here are the three foods you need to kiss goodbye. Sugar Sugar is one of the hardest foods for people to give up. That's because it's actually addictive. But eating sugar is one of the fastest ways to make yourself old. Here's why: Each dose of sugar makes your blood sugar skyrocket, causing your body to pump out more insulin. Eventually, you develop insulin resistance. That leads to a fat belly, high blood pressure, and diabetes. Sugar causes inflammation, which affects every cell in your body. In particular, inflammation can make your skin look old and blotchy. Sugar accelerates aging by increasing oxidative stress (cell damage caused by renegade molecules called free radicals). Fructose — one form of sugar — is linked to cancer, liver damage, increases in "bad" cholesterol, and even changes in skin collagen that can cause wrinkles. The bottom line: Sugar gunks up your body and makes your cells old, sick, and sluggish. And until you exorcise your "sugar demon," you're not ever going to feel — or look — your best. Wheat and other grains (including whole grains!) When it comes to grains, the first thing to know is that your body doesn't need them. You may feel like you need them — but that's partly because highly processed grains, much like sugar, are addictive. The second thing to know is that all grains — even supposedly "healthy" whole grains — are packed with carbohydrates. These carbs age you by raising your blood sugar levels, forcing your body to produce more insulin and leading to the insulin resistance I talked about earlier. Moreover, grains contain high levels of two anti-nutrients: phytic acid and lectins. Phytic acid binds to minerals, cutting down on the anti-aging nutrients you get from food. And lectins damage the lining of your intestines, causing leaky gut and allowing toxins to leak into your bloodstream, where they cause pro-aging inflammation throughout your body. Finally, most grains contain gluten, and many people are gluten-sensitive or gluten-intolerant. For these people, eating gluten can trigger autoimmune disorders, digestive problems, arthritis-like joint pain, and a host of other ailments that make people look and feel old. Industrial seed oils If you think that seed oils like corn and soybean oil are good for you, think again. Even canola oil — billed as a health food — belongs in a landfill, in my opinion. Why? First of all, seed oils (even canola) contain high ratios of omega-6 to omega-3 fatty acids. In fact, because our Western diet is heavy in seed oils, we now consume 10 to 25 times more omega-6 fatty acids than our early ancestors did. That's bad, because omega-3 fatty acids fight inflammation, while omega-6 fatty acids are pro-inflammatory. So it's no surprise that we're seeing an epidemic of "aging" diseases linked to inflammation, including diabetes, cardiovascular disease, autoimmune disease and cancer. Second, seed oils are heavily processed. They undergo caustic refining, bleaching, and degumming processes, and the end result is hardly food at all. They also go rancid quickly, making them even more toxic to your cells. What are better choices? Coconut oil, olive oil, avocado oil, and butter (or ghee, made by removing the milk solids from butter). These healthy, natural fats contain nutrients that nourish your cells and make their membranes strong and "bouncy." They also make you feel full and satisfied, leading you to eat less and lose weight. Back to my challenge … Are you still with me? If so, I know you're probably thinking that giving up these three pro-aging foods — sugars, grains, and seed oils — sounds hard. And I won't lie: It is. (That's why I used that word challenge!) But if you're fed up with feeling old, draggy, and fat, this is the fastest way I know to look and feel young again. So if you're seeking a real transformation, cut out these foods for 30 days. Instead, eat lean meats, fish, eggs, healthy fats, fruits, veggies, and nuts. In particular, eat anti-aging superfoods like coconut, butter, blueberries, and grass-fed meats. Then see if the benefits make you want to continue. It's hard to break old habits and food addictions, and you may often feel like quitting during your 21-day "detox." But tough it out — and when you're done, I'm betting you'll feel revitalized, recharged, and rejuvenated. That's because when you get toxins out of your cells, those cells will begin to glow with energy once again … and so will you. So here's my challenge: 21 days to a new you. Are you game? Keep thinking big and living bold! **Article from MindBodyGreen

When new challenges and opportunities arise in 2015, will you be ready for them? If you follow my primal rules, you can make smart choices and avoid big mistakes. I went totally dark this past week, meaning I shut everything down completely for the first time in – well, too long. I focused on nothing but what I love the most: my kids, cooking, exercising, relaxing, journaling, and planning my future. In addition, I spent precious time connecting with friends and family. And you know me… I also spent time thinking. At the beginning of a New Year, with new paths opening up to me and lots of choices to make, here’s what I was thinking about: mistakes. I’ve made my share of mistakes. It’s impossible not to, especially when you really want to live out your fullest purpose. That drive you have to get where you want to go in life – whether it’s to be a great mom or dad, a loving partner, a business owner, a successful executive, or just a truly happy person – will push you to go beyond what’s comfortable and make you take risks. There is a cost-benefit ratio to this. The benefit is bigger rewards. The cost is sometimes you take a nose-dive. However, as I’ve listened to countless stories, I’ve come to realize that many mistakes come not from aiming high but from trying to take short-cuts. Short-cuts almost never work. Here’s what does: getting very clear on who you are and what you stand for. That’s the key to avoiding pitfalls in life. Get super clear. What are your values? What do you stand for? What do you really want? This makes yes/no very simple. If you haven’t thought about your values, then I highly recommend that you do so. Figure this stuff out. Write each value down on an index card, look at it every day, and most importantly – speak it! Say it out loud every day. If you want a promotion, write it, think it, speak it. Who cares if someone may hear you? Do it anyway. If you want to find the love of your life, your dream girl or guy – get clear. Then write it, think it, speak it. You WILL attract it. When you meet celebrities or top executives, you’ll spot common threads. For one thing, they are more alive than most people are. They have unusual energy. Second, they know exactly what their next move on the chessboard will be. They know who they are and where they are going. There’s a reason for this – because this is how you avoid mistakes. This is how you carry out your vision.

New Year’s Day is my time to look back, reflect, and give thanks. And above all, I’m grateful to all of you who’ve visited my website, joined my online community, and lifted me up with your comments and support. Here’s a gift to say THANK YOU! What I love about the end of the year is reflecting back and realizing that everything I’ve experienced in the past 12 months is now part of my life’s story. Good or bad – it’s part of my life’s quilt. Every meaningful experience I had, every friend I spent time with, and every challenge I overcame is a new piece of fabric sewn into place. And to all of my friends out there, THANK YOU for being a part of my quilt! The growth at DrKellyann.com has been tremendous. Hundreds of thousands of you have visited my website every month, and thousands more of you in the social media community have reached out to me. I’m thankful for all of your letters, comments, and support. I also want to thank everyone on my team who puts up with my day-to-day demands and my “tiger-like” personality. I’m not easy to keep up with, catch up with, or nail down. They all lovingly understand my quirks and work around the clock to support my vision. I appreciate and love you all! Wishing you a happy, healthy 2015 xoxo Thanks to my AMAZING team:   Jen, Julie, Patti, Cindy, Alison, Mark, Jason, Kathy, Megan, Bobbi, Alicia, Amber, Karen, Aileen, Krystle, Jeanne, Kelly, Joshua, Fran, Cartier, Margot and Sam. Thanks to all of the “behind the scenes” people I have worked with this year. You are tremendously important to me. Love you. And to all of you in my community and on my team: Happy New Year!     My Gift to You: As a way of saying thanks, and to help you start 2015 out on the right foot, I’m giving to you – totally on me – my Crush Your Sugar Rush ebook. It’s beautiful, and it’ll help you free yourself from the sugar demon once and for all! Definitely a “worth it” read. Click below to download and enjoy! Keep thinking big and living bold!

If you’re trying to lose those holiday pounds, fructose may be sabotaging your efforts. Read my latest MindBodyGreen article to find out why this sneaky sugar makes you want to snack. You just ate a bowl of cereal for breakfast two hours ago. Now you're starving. And when you see the glazed doughnuts in the break room, you can't resist. Should you kick yourself for having low willpower? Or maybe … just maybe … should you blame that bowl of fructose-sweetened cereal? It might surprise you to learn that more and more evidence implicates the cereal — not you. In two separate studies, Kathleen Page and her team at the University of Southern California uncovered evidence linking fructose — the type of sweetener used in many cereals, as well as sodas and thousands of other processed foods — to increased hunger. In their most recent study, Page and her team asked 24 people to drink a beverage containing either glucose or fructose. Then the researchers performed functional magnetic resonance imaging (fMRI) scans of the participants' brains as they viewed pictures of a variety of foods (for instance, chocolate cake) and described how hungry they were. The researchers say participants who drank the fructose drink reported higher levels of hunger. In addition, fructose caused a stronger reaction in the nucleus accumbens, a "reward" center of the brain, increasing the participants' desire to eat. In earlier research, Page and her team asked 20 people to drink beverages containing glucose or fructose. Then the researchers measured changes in blood flow to the hypothalamus, which plays a key role in regulating hunger. Glucose, but not fructose, caused a significant slowing in the activity of this brain region. The same study also showed that people drinking the fructose experienced a much smaller surge of insulin, a hormone that promotes a feeling of fullness. Page says, "These studies have important public health implications in a society that is inundated with high-sugar foods and tantalizing food stimuli." While she stresses that her team's findings are preliminary, this is just the latest research indicating that fructose — and especially high fructose corn syrup, or "fructose on steroids" — is bad news. Here are some other good reasons for cutting fructose-sweetened processed foods out of your life: Fructose causes changes in your skin collagen that can result in saggy skin and wrinkles. Researchers have linked fructose to pancreatic cancer. Their findings showed that "cancer cells can readily metabolize fructose to increase proliferation." Fructose increases your "bad" cholesterol and impairs your liver function. Epidemiological research suggests that high fructose corn syrup is a prime culprit in the current epidemic of diabetes. High fructose corn syrup also causes the formation of high levels of substances called advanced glycation end products (AGEs), which speed up aging. And here's one final reason to say au revoir to fructose: You don't need it. It has virtually no nutritional value, so there's no biological downside to giving it the boot. The only time fructose is worth eating is when it's contained in natural foods, which also provide you with fiber, vitamins, minerals, and other nutrients your body needs. So here's what I suggest: Go fructose-free, except for the natural fructose in fruits and honey. In particular, avoid foods containing high fructose corn syrup. (Read labels carefully, because manufactures sneak fructose into the most surprising places.) At a minimum, you'll be healthier when you do this. You'll also look younger. And if you're lucky, you'll find it far easier to resist the siren song of those break room doughnuts. Keep thinking big and living BOLD! -Dr. Kellyann **Article from MindBodyGreen

Want to lose that belly fat and get back into your skinny jeans? New research from Harvard says the secret is resistance training. Here’s more about the latest findings—along with tips for getting the most out of a resistance training workout. I lift weights four times a week. The rest of the time I may do yoga, ballet barre, walk, hike or sprint. But to get the results I'm shooting for, my weight training days are non-negotiable. Here's why: Is your waistline expanding a little bit (or a lot) each year? And is it getting harder and harder to fight that belly fat even if you diet and exercise every day? If so, you’re not alone. In my medical practice, “waistline creep” is one of the most common complaints I hear.  And it’s a serious problem, because belly fat isn’t just unsightly; it also increases your risk of diabetes, heart disease and even breast cancer. But new research points to a simple solution—and it doesn’t involve cutting calories or doing hundreds of sit-ups. Instead, it involves resistance training. What the research shows In a large-scale study, researchers at Harvard followed more than 10,000 healthy men, aged 40 or older, for 12 years. The men provided information on the types of exercise they did and the amount of time they spent exercising. It turns out that men who did 20 minutes of weight training every day had a smaller increase in belly fat than men who spent the same amount of time doing moderate to vigorous aerobic activities. (And not surprisingly, the men who were sedentary had the biggest increases in belly fat.) Combining weight training and aerobic exercise led to the best results. Why weightlifting works Why does resistance training target your “muffin top” so effectively? Here are the two primary reasons: Muscle burns far more calories than fat. So when you add lean muscle to your body with resistance training, you burn more energy all day long—not just when you’re exercising. And that means burning off belly fat, which is easy for the body to mobilize when it needs fuel. Resistance training builds strong core muscles in your abdomen and back, and a toned core takes inches off your waistline. Moreover, weight lifting doesn’t just strengthen your core; it makes you stronger all over. When you get stronger, you have more energy, and that means you do more and you sit less. So again, you’re burning more calories—and that whittles off more abdominal fat. The right way to do resistance training Obviously, it’s smart to add resistance training to your regimen if you want to win the battle of the bulge. While the men in the Harvard study exercised every day, I recommend doing just three or four sessions a week. That way, your body can rest and recover in between. Here’s how to get the maximum payoff from your weightlifting: Pick a heavy enough weight. Here’s a good rule of thumb: If you can easily lift the weight for more than five repetitions, it’s too light. Do “low reps.” That means repeating each exercise five times or less. Do multiple sets. Start with two sets if you’re a beginner, and gradually work up to twelve. And remember that resistance training doesn’t just mean lifting weights; it also means using your own body weight. Try these three powerful core exercises, which will rev up your metabolism and really burn off belly fat: Planks. To do a plank, hold your body in a “pushup” position, with only your toes and your hands on the floor. Squats.  Start with the “goblet” squat, which is easy to do correctly. Hold a dumbbell or kettlebell in front of your chest like a goblet. Stand with your feet slightly wider than hip-width, and point your toes slightly outward. Continuing to hold the weight in front of your chest, sit down as if you’re trying to plant your fanny on the ground. Go as low as you can while keeping good form (heels on the ground, knees in line with toes, flat back). Then stand up, keeping your back vertical. “Mountain climbers.” Start in a plank position. Pull one knee at a time to your chest and then return to the plank position. Repeat with the other leg. These exercises can be a little tough when you’re just starting out. The trick, however, is to do them for only 15 seconds in each repetition. That doesn’t sound like a lot, but believe me: You’ll feel it the next day, especially in your core. Boosting your belly-fat-fighting efforts If you take up resistance training to battle your belly fat, get more bang for your buck by combining it with a low-carb diet. Sugar and grains are the biggest dietary culprits when it comes to visceral fat, because they cause metabolic syndrome—and metabolic syndrome leads to a big belly. Also, add in a few minutes of meditation each day. Research shows that mindful meditation can actually reduce belly fat. And get enough sleep, because sleeping less than five hours a night can add pounds to your waistline. Put all of these elements together, and you have the perfect recipe for melting off that belly bulge. I’m betting that within weeks, you’ll see a difference… and within a few months, you’ll be zipping up jeans you never thought you’d fit into again. Keep thinking big and living bold! -Dr. Kellyann

Through the years we all will be together… Family get-togethers at the holiday season can be loads of fun… but there are always a few relatives who’ll do their best to drive you nuts. Here’s my advice for making sure these annoying people don’t put a crimp in your festivities. Does that line warm your heart or strike fear in it? If you’re like most people, maybe a little of both. On one hand, there’s grandma, who seems to adore you no matter what you do. Can’t wait to see her! On the other hand, there’s that brother who just doesn’t get you and always sounds so judgmental. Hope I don’t have to sit next to him! We all have our own versions of these scenarios. That’s the person you only talk to if you must! And sometimes when you see that person approaching, the best you can do is silently say to yourself, “I’m so grateful that this holiday only happens once a year!” If you're looking for the ultimate family tie, try these Paleo Holiday Sugar Cookies. Perfection! Keep thinking big and living bold! -Dr. Kellyann

Happy Holidays! Are things as busy around your household as they are around mine? If so, check out my 20 best tips for enjoying the festivities without overeating or over-stressing. When you were a child, the holiday season might have felt magical—truly like “the most wonderful time of the year.” But now, as an adult? Probably not so much. Has your “most wonderful” season turned into the most stressful? If it has, you’re in good company. In addition to the strain of never-ending social obligations, add in all those tempting, not-so-healthy foods that are always right under our nose. Is it any wonder most of us end the season fatter and totally exhausted? But it doesn’t have to be this way! Taking good care of yourself doesn’t have to wait until after New Year’s. Here are 20 suggestions to help you get through the season without regret or the need to spend all of January at the gym.  Be Mindfully Merry This starts with setting a new intention for the season. Instead of seeing this as the season to endlessly indulge, think of it as a chance to be extra mindful. Use this time to slow down and eat consciously. Truly taste and appreciate your food rather than eating out of stress or just because it’s there.   It’s Not All About the Food Think of social events as a way to really connect with people, not just to eat. Practice being present and genuinely listening to others you find yourself talking to. You’ll see how this leads to deeper connection, more enjoyment, and greater fulfillment. Healthyish is Better Than a Set Up to Fail Most people can’t eat perfectly over the holidays, and trying for perfection can make it hard to socialize or relax. That’s why letting yourself indulge a bit is better than forbidding yourself to eat certain things and then breaking down and binging. So when you enter a social situation where there are going to be lots of temptations, don’t think, “I’m going to resist everything.” Instead, think of being “healthyish.” That means making the best choices you can overall while allowing yourself just enough indulgence so you neither harm your body nor come away still dreaming of all the things you craved but didn’t touch. Guidelines: Relaxed, But Still in Place Even though you’re not going to try to be perfect, that doesn’t mean you develop amnesia about what is and isn’t healthy. Calories, carbs, salt, and sugar don’t take a break for the holidays! So, for the most part, continue to avoid dishes high in salt, processed sugar, or refined carbs. Continue eating plenty of protein, healthy fats, and fiber. Get Watered Up Here’s an easy way to set yourself up to eat less. Drink water before a large meal and take many sips of water during the meal—maybe even a sip between each bite. This will keep you present as you eat and fill your stomach while decreasing the calories you consume. Ask Yourself Whether It’s Worth It Only indulge in less-than-healthy foods when it’s something your really want. Don’t eat it just because it’s there and it’s sweet. Ask yourself, “If I don’t eat it, will I dream about it tonight?” Smaller is Better—and so is Slower The truth is, if you’re eating something because you really want it, you don’t need much to satisfy you. So try eating smaller amounts of indulgent foods—maybe even just three bites. And to make those three bites seem like more, chew slowly. If you’re using a fork, put it down between each bite. You’ll savor your food more, digest it better, and even feel fuller. Just Once a Day Can Keep the Pounds Away Another way to avoid overdoing it is to limit yourself to just one indulgence a day. This isn’t the easiest thing to do at a buffet. But it will train you to really make that indulgence count. Keep Your Wits at the Buffet Speaking of buffets, let’s face it, there’s no place easier to simply lose it and go crazy with food.  It’s basically just one big dare to leave restraint at the door and gleefully stuff your face.  But there are strategies for ensuring you don’t succumb. First, choose the smallest plate you can find. Second, load up on the healthiest things being offered, primarily fruits and vegetables. Then take just a taste of whatever decadent treats you’re allowing yourself. Avoid Packing On Pounds Over the Holidays Before you head out to an event where you know there’ll be temptations you want to resist, make yourself a healthy treat to bring along. Then you can discreetly eat it in place of all those destructive goodies staring you down. Don’t Drink Away Your Health For many people, drinking over the holidays is just as big an issue as eating. Limit your intake of alcohol. Choose drinks that are gluten free (these days, it’s not hard to get gluten free beers, hard cider, vodka, tequila, and rum). And avoid sweetened drinks that are full of sugar. Say no to soft drinks, and take only a sip of eggnog (if you love it). Wake With a Workout Working out in the morning does a number of good things. It ensures you get your exercise in before the day derails your best intentions. It kick starts your metabolism for hours to come. And it makes you less likely to choose unhealthy foods later. These things are important any time and even more important this time of year. Don’t Show Up Hungry All these food-centered events make it especially critical to eat regular, healthy meals. Don’t skip meals and plan to have a big blowout at the party—talk about a setup for disaster! Instead, make sure you eat lots of salad and healthy fats on your own time as you usually would. Then arrive at the party with a stomach that’s ready for reason. Don’t go anywhere hungry! Keep Watching Your Weight—Somewhat One of the tricks to keeping things in control over the holiday season is to find a balance between ignoring your weight and obsessing over it. For most people, the best approach is to hop on a scale just a couple times a week. That’ll help you keep weight concerns in mind, but not constantly on your mind. Make Tasty Treats Without Too Much Tasting For some people, one of the great holiday joys is preparing decadent delights for friends and family. If that’s true for you, have at it, and have a great time! But as you’re cooking, limit the amount of tastes you take. Otherwise, you could end up feeling full—and fat—before you even leave your kitchen. Let Leftovers Leave If you entertain, don’t keep all those tempting, decadent leftovers in your home after the guests leave.  Instead, have Tupperware containers ready, and encourage your guests to take leftovers. (On the flip side, if you’re the guest, don’t take leftovers that you know you won’t be able to resist and will regret eating later.) Know When to Go When you’ve finished eating a scrumptious meal, it’s time to get up from the table. Instead of sitting around talking until you suddenly find yourself eating more, go take a walk. And invite your fellow diners to join you. You can continue socializing while burning off some of what you consumed. You’ll all feel better. Find Fullness Without Food During this season, it’s especially helpful to take time to meditate, do yoga, or practice other stress reduction techniques. When it comes to social events, this will make you a better guest and a better host. And when it comes to eating, you’ll find it’s much easier to resist all those treats if you’re centered and not resorting to stress eating or relying solely on food to make you feel full. Engage Without Eating Recognize that not every holiday activity has to center around food. Look for other ways to celebrate and connect. Schedule activities that involve singing together, decorating, or other creative endeavors you can enjoy sharing. Before You Take More, Take 20 Should I have seconds? That’s a question this season forces you to confront again and again. One voice in your head tells you you’ve had enough. But another says, “Mmmm…delicious…let’s keep going!” What do you do? A great strategy is to wait 20 minutes before deciding. That’s how long your brain needs to receive the message from your stomach that it’s full. Then you can at least make an informed decision rather than an impulsive one. Remember that despite what advertisers have tried to make of this season, the point isn’t consumption. Behind all the pandemonium—and at the core of whatever holiday your background or beliefs lead you to observe—the purpose is to celebrate love. I wish you the best, most love-filled holidays ever! Keep thinking big and living bold! -Dr. Kellyann 

You just got home. The clock is ticking toward dinner time, and your starving family is about to hit the door. It’s a scary scenario—unless you’ve planned ahead. Today I’ll tell you how batch cooking can guarantee that you’ll always have real food ready to go. Today, around six o'clock, millions of us are going to do exactly the same thing. We're going to open the fridge and stare into it. Then we're going to open the freezer and stare into it. And then we're going to open the pantry and stare into it. And then we're going to realize there's absolutely nothing for dinner--at the very same moment that our kids, spouses, or roommates hit the front door and say: "I'm starving - what are we having tonight?" I can't tell you how many times I've faced this moment of panic. I have two boys, and do you know how hungry boys get after school and baseball practice? Just try telling them that dinner isn't ready yet. Trust me - they don't take it well. I'm betting that the six o'clock panic frequently happens in your house, too. And if you're committed to feeding your family real food, like I am, this isn't a problem you can solve with a box of macaroni and cheese or a frozen pizza. You can't dash out for burgers and fries, either. So what can you do? The Solution: Batch Cooking Luckily, dinnertime panic happens less and less these days around my house. That's because over the years, I've come up with a solution: batch cooking. A couple of times a month, I schedule a whole day (or at least a good chunk of one) to do nothing but cook. Then I pack everything up in freezer containers, and voila: I have a dozen or more ready-to-go meals that I just need to thaw. Batch cooking takes a little planning and organization, but it's well worth the effort. Here are some tricks that can help make this approach successful.     Stock up on different sizes of freezer bags. Also, buy tons of containers of different sizes. Go with glass if you can, so you don't need to worry about any chemicals from plastics leaching into your food when you store or microwave it. If possible, get one of those gadgets that shrink-wrap your food. This way, precooked chicken or hamburger will stay fresh longer. Create a menu plan and a shopping list. Aim for at least four recipes that you can cook in quantity. When you recalculate the ingredients in your recipes for double or triple batches, double-check your math. Be careful with spices, because they don't always react like you'd expect when you double or triple a recipe. Err on the side of under-seasoning, and correct later. On cooking day, start by assembling the ingredients for every recipe ahead of time - that French mise en place or "putting in place" technique. This way, if you're missing an ingredient, you'll know before you start and you can dash to the store or borrow it from a neighbor. Figure out ways to multi-task. For instance, cook up a crockpot full of butternut squash soup while you roast meatballs in the oven and simmer spaghetti sauce and boil eggs on the stove. Invest in two or three kitchen timers. That way, you can easily keep track of different cooking projects. If you wind up setting several timers, put a sticky note next to each one so you'll know which recipe it's timing. Date everything when you put it in containers. Here's What I Like to Make.... Here are some of my favorite things to cook in batches. I just double or triple the ingredients in these recipes (but remember my caution about spices). Meatballs Chili recipes Soups In addition, I save time by prepping ingredients for other recipes. For instance, I brown two or three pounds of hamburger with onions and garlic and freeze the meat in one-pound packages. That way, I can quickly make zoodle spaghetti or chili later on. Or I'll boil one or two dozen eggs so I can devil some, toss some into salads, and still have enough left to make egg salad for lunches. I also cook chicken ahead of time. The trick here is to keep it moist, so it doesn't taste stringy when you thaw it out. Here are some good instructions from - of all places! - the Betty Crocker website. I'll grant you, "batch day" is a big project. However, it's also a fun time to share with kids (even the littlest ones can help stir or mix) or with your significant other. It's also sort of sensual to stand in the middle of a kitchen where wonderful things are simmering, sautéing, roasting, and slow-cooking, and the smells of basil, garlic, onions, cilantro, sage, and roasting meat are enveloping you. And trust me: Even though it's a lot of work up front, you'll be glad later on that you did it. Because one day, not too long from now, you're going to come home exhausted and starving, and realize that you don't need to cook dinner. So instead of panicking, you're going to pour yourself a glass of wine, put your feet up, and relax - and say a big thank-you to yourself. Keep thinking big and living bold! -Dr. Kellyann **Article from HuffPost

Are you tired, depressed, and fighting “brain fog”? Or are you anxious, sleepless, and feeling weak? Then read on, and see if your symptoms point to a thyroid problem. Have you had your thyroid checked? That’s a question more and more women are asking each other. And it’s a great response anytime someone says she’s concerned about unexplained weight gain, tiredness, depression, and a host of other issues. Amazingly, women are five to 10 times more likely than men to develop thyroid issues. In fact, one in eight women will develop a thyroid condition in her lifetime.   And up to 60% of those with thyroid disease don’t know they have it. Without thinking about the thyroid, we tend to attribute thyroid-related symptoms to other conditions. And this can go on for years, leading to lots of unnecessary suffering. Fortunately, there’s growing awareness of the thyroid’s critical role in health and its often-overlooked role in sickness. So just what is the thyroid, and how you can keep yours in optimum condition? For starters, it’s a small, butterfly-shaped gland just above your Adam’s apple. But though it’s small, it’s powerful. So powerful that it impacts virtually all your other organs—regulating your metabolism, heartbeat, temperature, nervous system, cholesterol levels, menstrual cycles, and much, much more. It does all this by producing what’s called thyroid hormone (TH). But sometimes things like stress, autoimmune disease, viral infections, toxins, nutritional deficiencies, and even pregnancy can cause your thyroid to start producing too much or too little TH. Producing too little TH is called hypothyroidism. When you have this condition, you may experience some of these symptoms: Fatigue Slowed speech or movement Sensitivity to cold Weight gain Depression or sadness Poor memory Infertility High cholesterol Goiter (enlarged thyroid) Constipation Muscle aches, cramps, or weakness Irregular or heavier periods Dry, scaly skin Thin, brittle hair and nails Loss of sex drive The leading cause of hypothyroidism in the United States is an autoimmune disorder called Hashimoto’s thyroiditis (named for the Japanese health care worker who first identified it). With this disorder, the immune system begins attacking the thyroid as if it were a foreign invader. The most common treatment for hypothyroidism is to take a medicine such as Synthroid or Levothroid to replace the lacking TH. However, I recommend finding a doctor who’s knowledgeable about natural, bioidentical hormones. On the other hand, your thyroid can also produce too much TH—that’s called hyperthyroidism. With this condition, your metabolism speeds up, and you may experience: Nervousness or irritability Weight loss Mood swings Fast or irregular heart rate Heat intolerance and increased perspiration Changes in appetite Difficulty sleeping Muscle weakness Hand tremors Frequent bowel movements Changes in menstrual cycle Goiter Loss of sex drive The leading cause of hyperthyroidism is an autoimmune disorder called Grave’s disease, and about 30% of those with this disease have symptoms of Grave’s ophthalmopathy, where inflammation leads to swelling around the eyes and possible vision problems. The most common treatments for hyperthyroidism are anti-thyroid medications, beta-blockers, and radioactive iodine. In severe cases, as a last resort, thyroid surgery is sometimes done to remove some of or even the entire thyroid. The good news is that there’s a lot you can do to help your body heal from thyroid issues—or avoid getting them in the first place! Start by adopting an anti-inflammatory, thyroid supporting diet. That means avoiding gluten, processed foods, caffeine, and refined sugar. Also, if you have an overactive thyroid, be cautious about consuming raw cruciferous vegetables such as broccoli, cabbage, cauliflower, kale, and Brussels sprouts. These veggies, when eaten raw and in large amounts, can block thyroid production. (But note that steaming them seems to negate this problem, and they offer many health benefits. So don’t eliminate them completely.) Unfermented soy seems to have a similar thyroid-blocking effect and should be avoided. Some people with thyroid problems also benefit from avoiding common allergens such as eggs, nuts, and members of the nightshade family: tomatoes, onions, and eggplant. If you have thyroid issues, inflammation could be involved. And inflammation can be indicative of food allergies. So allergy testing is a good idea. Make sure you eat plenty of omega-3 fats. And get enough vitamin D (spend 20-30 minutes a day in the sun or take a vitamin D3 supplement). You might also want to supplement with selenium and vitamin B12. But before beginning any supplementation regime to support your thyroid, consult with a knowledgeable health practitioner. And then there’s iodine. Iodine deficiency is relatively rare in the U.S., though it’s sometimes seen in women of childbearing age. In other parts of the world, it’s a leading cause of thyroid issues. Both an excess and a shortage of iodine are problematic, so consult with a health practitioner about whether iodine is a concern for you, and if so, what to do about it.  Exercise can also be key to avoiding or treating thyroid issues. Working out helps maintain a healthy weight and keeps metabolism in gear. It also improves, sleep, mood, and energy level—all great gifts to anyone with a thyroid imbalance.  And finally, environmental toxins can interfere with thyroid function. Overexposure to pesticides, heavy metals, household molds, and even chemicals found in hygiene and cleaning products can pose a threat. The bottom line is, healing or protecting your thyroid requires an integrated approach. You need to consider your nutrition, exercise, and environment. And when imbalance strikes, you need a healthcare provider who can tailor just the right plan for treating your symptoms and addressing the underlying causes.  It’s well worth the effort to understand and care for this multitasking gland that does so much to take care of you!  Keep thinking big and living bold! -Dr. Kellyann

As a naturopathic physician, I know just how powerful the mind-body connection is. That’s why mindful meditation is one of my favorite prescriptions for people who want to lose weight, feel younger, and have more energy. And now, as it turns out, there’s another reason to add meditation to your daily health routine:  It can protect you at the cellular level. What New Research Shows Recently, researchers in Canada asked 34 breast cancer survivors – all experiencing high levels of emotional distress – to participate in group sessions where they learned how to perform mindfulness meditation and gentle Hatha yoga. Participants also practiced meditation and yoga at home for 45 minutes each day. The researchers found that telomere length stayed stable in the women who practiced meditation and yoga, while telomeres grew shorter in a control group of cancer survivors who didn’t participate in these activities. Telomeres are the caps on the ends of chromosomes that protect your DNA, and shorter telomeres are associated with cell aging and diseases such as cancer. Linda Carlson, who led the research team, says, “We already know that psychosocial interventions like mindfulness meditation will help you feel better mentally, but now for the first time we have evidence that they can also influence key aspects of your biology.” (By the way, the researchers also found that breast cancer survivors who participated in social support groups had stable telomeres—additional evidence of that all-important mind-body connection.) How to Incorporate Meditation into Your Own Life If you lead a busy life, you may be thinking: “Kellyann, I don’t have time to meditate for 45 minutes a day.” And that’s perfectly fine. (To be honest, I usually don’t either.) The good news is that even a few minutes of meditation – for instance, ten minutes in the morning or fifteen minutes before bedtime – can make a big difference in your wellbeing. And here’s more good news: Meditation is simple. Here’s how to do it. Find a quiet place where no one will interrupt you. (If all else fails, lock yourself in the bathroom.) Get in a comfortable position in a chair or on the floor. Rest your hands lightly on your thighs. Notice how you feel. Are you tired? Cool? Warm? Are you experiencing any tension or pain in any part of your body? How does your clothing feel against your skin? Notice your surroundings. What do you see, hear, or smell? Let your mind wander where it will. At first, it will probably be swirling with thoughts about work, money, or family issues. That’s okay. Simply examine each thought without judging it, and then gently let it go. Focus on your breathing. Take deep breaths in, as if you’re filling your abdomen with air. Then slowly let each breath out. Focusing on your breathing helps you stay anchored as you meditate. When your mind wanders, let it– and then return your attention to your breathing. If it helps to relax you further, say a word or sound as you breathe out. If you’re new to meditation, be patient, because it takes a while to get the hang of it. If you’re like me and you’re always on the go, just sitting and being may make you crazy at first. But over time, you’ll get in the zone more and more quickly—and when you do, you’ll instantly feel the stress flowing from your body. Even better, thanks to the new Canadian research, you’ll know that your cells are de-stressing. And that means you’re not just getting calmer and more relaxed… you’re also turning back the aging clock and protecting yourself against cancer. That’s a pretty great payoff for ten or fifteen minutes of just being, isn’t it? Keep thinking big and living bold! -Dr. Kellyann

Thanksgiving. Do you experience it as a beautiful holiday devoted to expressing gratitude and praise? Or does it feel more like an obligation—a day of hard work followed by a few hours of gluttony and then a lot of clean up? Sometimes it’s hard to get back to the meaning of Thanksgiving when there’s just so much to deal with. So how do you make your Thanksgiving the real deal? For starters, let’s take some of the financial and emotional stress out of cooking that amazing meal. Yes, the feast is the highlight of the day, so you want it to be good. But it doesn’t have to bust your budget or leave you so frazzled you can’t enjoy yourself and your loved ones. I checked a few of the most popular grocers to see where the best deals were. Prices vary a bit from state to state (and can even fluctuate day to day), but here are some recent numbers from California for three staple items: Turkey Costco: organic $2.79/lb, regular $1.19/lb Trader Joe’s: regular $1.99/lb Whole Foods: $2.69-$5.99/lb (options from regular turkey to pasture-raised, with organic and heirloom priced in between) Walmart: frozen ¢85/lb Cranberries Costco: $3.99/2 lb fresh Trader Joe’s: $1.99/12 oz fresh Whole Foods: $5.99/12 oz fresh organic Walmart: canned cranberry sauce $1.38/can (serves 3-4) Green Beans Costco: $2.79/2.4lb bag Whole Foods: $3.99/lb Trader Joe’s: wide variety ranging from $2.49/8 oz to 2.99/lb for organic Walmart: canned only, 50¢/can If you want fresh ingredients at a reasonable price, Costco is a great choice. And if you’re not a Costco member, Trader Joe’s is a good alternative. If having lots of organic options to choose from trumps budget concerns, then Whole Foods is your place. And at the other end of the spectrum, if you’re making every penny count, getting some ingredients at Walmart might be right for you. (But be careful of pre-packaged foods laden with chemicals and sugar.) Of course, your favorite neighborhood grocer or chain may offer sales that are more enticing than any of these. Another way to lower spending—and stress—is to limit the dishes you serve. You don’t really need an endless number of foods. Just make the favorites everyone looks forward to. And then ask different people to bring a dish. Everyone will get to contribute, but no one will feel financially or energetically overextended. If you’re hosting and you have children, get them involved in the preparation. Meal prep time can become as meaningful a tradition as the meal itself. It’s a great opportunity to share laughs, discuss the meaning of the day, and express gratitude for each other. During the meal, instead of sticking to mindless social chatter, try discussing what you’re grateful about, even giving specific praise to others at the table. If that feels uncomfortable, you can do it internally, silently blessing the people you’re with. They will feel it—and so will you! And what if you’re not overly concerned about your budget or time but longing to make the day more meaningful? Think about buying extra food to donate to those who have less. Or consider spending a few hours serving food in a soup kitchen. You’ll see just how much you’ve been blessed and how much you have to give. Now that’s cause for Thanksgiving. May this be the Thanksgiving that your heart gets even more full than your stomach! Keep thinking big and living bold! -Dr. Kellyann

We’re all aware that diabetes is epidemic among adults right now. But did you know that rates of both type 1 and type 2 diabetes are rising in kids as well? Here are the warning signs to know. As a parent, I sometimes nag -- and I'll bet that you do, too. For instance, how often do you say things like this? "I don't want to hear your excuses. You're not too tired -- go take out the trash." "You just went to the bathroom. You can hold it until the end of the movie." "You don't need a snack or another drink of water. Go back to bed." "Don't talk to me in that tone of voice. Go to your room." I know I've said all these things at one time or another. But here's the thing: If you're saying them all the time, there's a chance that your child isn't simply being demanding, irritable, or lazy. Instead, your child may be displaying symptoms of diabetes.  These days, we're all aware that there's an epidemic of diabetes in adults. But diabetes rates aren't just soaring in grownups; they're rising in kids, too. A recent study found that the incidence of Type 1 diabetes in kids up to 9 years of age jumped by 21 percent between 2001 and 2009. During the same time, the incidence of Type 2 diabetes among children between 10 and 19 rose by 30.5 percent. Currently, more than 200,000 American kids have diabetes -- and if the trends continue, that number will keep rising. So if you're a parent, diabetes definitely needs to be on your radar. Here's a look at what this disease is and how to spot it. Understanding Diabetes There are two types of diabetes that kids or adults can develop. Here's a quick look at each one. Type 1 diabetes -- what we used to call "juvenile" diabetes -- typically strikes kids, teens, and young adults. It causes insulin-producing cells in the pancreas to die, preventing the body from getting blood sugar into cells. Genes play a big role in Type 1diabetes, but rising rates also point to environmental causes. Type 2 diabetes -- once considered an "adults-only" disease -- now affects thousands of older children and teens as well. In this type, the cells in the pancreas still make insulin, but they make too little of it or the body can't use it efficiently. Genes play a role in this type of diabetes, too -- but the biggest risk factors for kids are obesity and a lack of exercise.  Type 1 diabetes strikes quickly, often making kids severely ill within weeks. Type 2 is sneakier, and its symptoms develop over months or years. Without proper treatment, either type can lead to nerve damage, heart disease, or blindness. Spotting the Red Flags for Diabetes  The good news about diabetes is that both types are treatable. Kids with Type 1 diabetes can live long and healthy lives with the help of insulin, a good diet, and exercise. And kids with Type 2 diabetes can often control their disease with diet alone -- or even become diabetes-free when they change their lifestyle. I've seen it happen often in my own practice. But we can't help these kids until we diagnose them. And unfortunately, most parents can't recognize the symptoms of diabetes in kids. One British survey, for instance, found that only 14 percent of parents know the main warning signs of Type 1 diabetes. As a result, kids can suffer for weeks or months with undiagnosed Type 1 diabetes, and for years with undiagnosed Type 2. And all that time, the disease is ravaging their bodies. So how can you protect your own child? Learn the symptoms of diabetes in kids -- and keep your eyes open, because early symptoms are often subtle. Here's a list of them. Excess thirst and hunger Weight loss A constant need to "pee" Fatigue Dry mouth Blurred vision Breathing problems Itchy skin Numbness in the hands or feet Sores that heal too slowly Kids with Type 2 diabetes also may develop patches of velvety light brown or black skin (a condition called acanthosis nigricans). This is a big red flag -- so even if it's the only sign you see, ask your pediatrician to check it out. If there's a history of diabetes in your family, be especially vigilant. Also, keep a close eye on your child if he or she is overweight. (And to help prevent that weight problem from leading to diabetes, feed your child a low-carb, low-junk diet that's high in meat, eggs, veggies, and healthy fats -- and make exercise a big priority.) If you spot any symptoms that worry you, don't hesitate -- make an immediate appointment with your child's doctor. I know it's scary to contemplate the idea that your child may have diabetes. But as parents, we need to face facts... and the fact is that with diabetes, every day counts. So if your child is constantly tired, hungry, thirsty, and irritable, don't just nag, and don't take chances. Instead, take action. Keep thinking big and living bold! -Dr. Kellyann **Article from HuffPost

Lower blood pressure, your risk for breast cancer and your risk for developing multiple sclerosis by exposing yourself to a  bit of sunlight everyday. Because, when it comes to sun exposure, too little is as bad as too much. The next time it's warm outside, I plan to slip into a sundress, grab a novel, and sit out on the deck with my feet up and a glass of iced tea in my hand. And if anyone asks me what I'm doing, I'll say: "I'm watching my weight."  Want to know the best part? I'll be telling the truth! That's because a new study suggests that getting a daily dose of sunlight helps prevent the "pound creep" we're all prone to. And that's not all: It could help protect against diabetes, too. In the study, scientists overfed mice and then exposed them to ultraviolet light to mimic sunlight. The sunbathing mice ate less, and they also had lower blood glucose levels and fewer signs of insulin resistance (which is an early step on the road to diabetes). Now, you might guess that vitamin D, the "sunshine vitamin," was responsible for these benefits. However, that's not the case. Instead, another chemical -- nitric oxide, which is released by the skin when you're exposed to sunlight -- turned out to be the hero. When the scientists rubbed a cream containing nitric oxide on the mice, it had the same effect as the UV light. Of course, scientists still need to make sure that when it comes to sunlight and weight, what's true for mice is also true for people. But this study offers yet another clue that we need to have sunshine in our lives -- and that slathering ourselves and our kids with sunscreen every time we go outdoors could be a big health mistake. It's true that too much sun ups your risk for skin cancer and gives you wrinkles, so I'm not recommending that you "sun bake." (I've seen the results of that, and it's not pretty.) For long stays in the sun, you still need to break out the sunscreen, sunglasses, and a big floppy hat. But when it comes to sun exposure, too little is as bad as too much. In fact, this week's new study is just one in a long string of findings about the benefits of sunshine. Here are some of them: It can help lower your blood pressure. It can help lower your risk of breast cancer. It may help reduce your risk of developing multiple sclerosis. It can help boost your mood. All of this makes perfect sense when you think about it. Our bodies evolved to love the sunshine, not to hide from it. So it's only natural that we need a little dose of this natural medicine every day. My advice? If you've been avoiding the sun, 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. (Just make sure you stop well before you start turning pink.) Shoot for 20 minutes if you have medium-toned skin, and half an hour if you have a deep skin tone.  So slip into your shorts or your sundress -- or, if it's freezing outside, at least show Mister Sunshine your face for a few minutes every day -- because a little sun worship is a very good thing. Keep thinking big and living bold! -Dr. Kellyann **Article from HuffPost

Do conversations in your house sound like this? You: "We're going to grandma's house this week." Your child, texting: "Mmmmm." (Tap, tap, tap, tap.) You: "Be sure to do your homework first." Your child: "Mmmmm." (Tap, tap, tap, tap, tap.) You: "Are you even listening to me? You need to..." Your child, looking at the phone, horrified: "She said what about my hair??? OMG!" (Tap-tap-tap-tap-tap-tap-tap-tap...) If this sounds familiar, you're not alone. My friends and I joke that our kids have "smartphone ADD." And when they aren't texting, we'll frequently find them posting on Instagram, playing Candy Crush, or battling demons on World of Warcraft. And you know what? I'm perfectly okay with that. That's because our kids also have real lives. They play baseball. They write stories. They act in school plays. They get good grades. And if we say "turn off the video game," they do -- with a little grumbling. But here's the problem: For some kids, playing with electronic toys isn't just a part of life. It's the only thing in life. In fact, child psychologists are reporting more and more cases of electronic "addiction" in teens, children, and even toddlers.  These young addicts include 3-year-olds who scream when they can't have their tablets, middle-schoolers whose grades nosedive because they can't quit texting or posting on Facebook, and high-schoolers who compulsively play online games. And scariest of all, they include children who threaten to shoot their parents or kill themselves when their moms or dads try to cut down on screen time. It's no surprise that kids of all ages can get addicted to their electronic toys. That's because every text that a kid sends or receives, every Facebook "like," and every point scored during a video game creates a little hit of the feel-good chemical dopamine. This is the same rush that a drug addict gets from a hit of cocaine -- and the same rush you get from having sex or eating a chocolate doughnut.  What's more, heavy exposure to TV or other rapid-paced media may rewire kids' brains to crave constant stimulation. So over time, it can get harder and harder for them to enjoy slower-paced activities like reading. For many kids, real life is a bore while virtual life is a high. How serious a problem is electronic addiction? Consider these statistics: Female college students spend an average of 10 hours a day on their cell phones. Guys in college spend nearly eight hours on their phones. Children ages 8 to 18 spend more than seven hours a day with mobile or online media. Kids are exposed to an average of four hours of TV a day, and many children watch TV from the time they get home until they go to bed. Research suggests that between two and ten percent of children who play video games are addicted to them. Parents are now paying thousands of dollars for "digital detox" programs for kids who refuse to turn off their devices. Kids and teens who get addicted to electronics pay a high price. This habit does more than hurt their grades; it can also make them sick. Children who are addicted to video games are more likely to gain weight and feel depressed or anxious. And heavy TV and computer use puts kids at risk for metabolic syndrome, the first step toward diabetes. So how can you decide if your own child is addicted to electronics? Here are some questions to ask yourself: Is your child restless, irritable, or moody when there isn't a screen around?  Does your child skip family activities or cut out early so he or she can get back to the computer, cell phone, or TV? Is your child's schoolwork suffering because he or she spends too much time gaming or texting? Do you catch your child "cheating" on the limits you set for screen time? Does your child seem to crave more and more screen time? If these warning signs ring a bell, it's time to take action -- just as you would if your child got addicted to cocaine or alcohol. Here are the steps you can take: Write up a contract specifying how much screen time your child can have each day and spelling out consequences for breaking the rules. Make a rule that during homework time, at dinner, and one hour before bedtime, all electronic devices get shut off. That means yours, too. Use parental controls to limit your child's cell phone, TV, and computer time. Find out what's going on in your child's life. Kids who are stressed or depressed are more likely to develop a screen addiction. Create ways for your child to get a healthy hit of dopamine and serotonin out in the real world. For instance, go shopping, horseback riding, or rock wall climbing. Insist that your child spend at least one hour a day playing outside.  Get your child involved in volunteer work or organized sports. If your child keeps breaking your new rules, or threatens to become violent or resort to self-injury, call a therapist. Look for one who's experienced in dealing with "digital detoxing."  Also, set a good example yourself! No matter how much you're itching to read the latest text or watch tonight's episode of The Mindy Project, resist the urge to cheat. Don't even sneak into the bathroom with your phone in your pocket. Seriously. Whatever rules you set for your child, follow them yourself.  And finally, be prepared for tears, tantrums, and even "I hate you." Giving up an electronic addiction is hard for a kid, and that kid will make it hard on you as well. Just hang tough, and eventually, your child will discover that the real world can hold its own against tweets, texts, and even -- yes --World of Warcraft and Candy Crush. Keep thinking big and living bold! -Dr. Kellyann **Article from Huff Post

So, You want to drop a few pre-holiday pounds? The 5:2 Diet may be just what you had in mind… The 5:2 Diet: What Is It, and Should We Bother? If you love the idea of a slim, age-proof body, but you’re less in love with the idea of fasting to achieve it, then check this out. I’m a big proponent of intermittent fasting (or as I like to call it “mini-fasting) as a scientifically proven way to help stabilize weight, promote healing and increase longevity. But there’s no denying that fasting can be tough—too tough for a lot of us. Enter the 5:2 Diet! The 5:2 Diet was designed to minimize the feelings of deprivation, anxiety, and guilt that so many dieters endure. It offers a way to get the benefits of fasting with less emotional and physical discomfort. Here’s how it works. Every week, you spend two days doing mini-fasting and five days free from counting calories. You aren’t dieting most of the time, but research has shown that the 5:2 Diet is as effective for weight loss as long-term calorie restriction. The “2” Part of the 5:2 Diet For two non-consecutive days a week, you simply restrict your caloric intake to 500 calories (that’s for women—men can up it to 600). So, say for example that you ate your last meal at 8 p.m. on Sunday. The next morning you eat a very small breakfast and then another small meal in the evening. Then, on Tuesday morning you return to your usual eating pattern until your second fast day of the week. If you want some great recipe ideas then check out my book Fast Diets. The deal is, you’re still eating on mini-fast days, but just very little compared to what you consume on a regular day. This doesn’t mean you won’t experience hunger—you will. But for many people, this approach is a lot more manageable than a full fast that goes on for 24 hours or longer. Since you’re eating so little on the fasting days of the 5:2 Diet, what you eat matters a lot. The last thing you want to do is set off spikes in your blood sugar. To avoid that (and the accompanying hunger pangs, energy dips, and inhibited fat-burning), you’ll want to understand glycemic index (GI) and Glycemic Load (GL) scores, and choose foods that score low. You’ll also want to keep serving sizes in mind—something an online food calorie calculator can make very easy. A Few More Tips For 5:2 Diet Fasting Days Eat salad and soups to help your stomach feel full Eat healthy fat. For example, use a teaspoon of olive oil on a salad rather than drenching the salad in an unhealthy dressing. Cook with coconut oil instead of canola or vegetable oils, which are pro-inflammatory and won’t fill you up as much. More flavor means more satisfying. Give your limited food plenty of flavor with things like lemon juice, orange juice, or citrus zest and all the spices you can get your hands on. Weigh and measure your food after it’s prepared. Or you can use the recipes in my Fast Diets books which are broken down into 500 and 600 calories (see the bottom of this post for free recipes from my book). Drink plenty of fluids: Herbal, green, or unsweetened black tea as well as a cup of black coffee are all okay. Water is the best, and drinking 10-12 eight-ounce glasses of it is ideal. Avoid alcohol, refined sugar, junk food, and white starchy carbohydrates (white bread, white potatoes, white rice, and pasta—all of which cause blood sugar to spike) Note: You can find several free recipes that are especially good for 5:2 Diet fasting days here. And there’s a lot more in my Fast Diets for Dummies book. The “5” Part of the 5:2 Diet One criticism of the 5:2 Diet has been based on the idea that you can eat anything you want during the five days you aren’t fasting. And that idea could definitely derail you! That’s because it’s human nature to want to reward ourselves after we work hard at something. So after a challenging day of mini-fasting, it can be tempting to think you’ve “earned” unlimited ice cream or chocolate cake. But that will undo the benefits of your fast, and it’s definitely not the approach I’m advocating. Fortunately, studies have shown that people on the 5:2 Diet typically didn’t overindulge on non-fast days. And that’s probably because your body actually gets acclimated to mini-fasting, and when you start eating again, sensible portions of healthy food feel more satisfying than ever. So what I encourage on non-fast days is eating for all-around health and vitality. That means continuing to avoid refined grains, processed sugar, legumes, and most dairy. These foods can create inflammation for many, and you’ll be amazed what going without them for two days can do for you. The 5:2 Diet Isn’t for Everyone For some people, eating a very small number of calories leaves them feeling hungrier than a total fast does. That’s because your body can adjust to a full fast whereas eating lightly can keep the sensation of hunger active. Also, the fact that you don’t completely abstain from eating means you still experience a rise in blood sugar during fast days. And that can stall fat loss. As with other fast diets, the 5:2 Diet is not a good idea for pregnant women, children, or people with medical conditions such as diabetes, cancer, HIV/AIDS, or eating disorders. But for many generally healthy adults who want to lose body fat and feel even healthier—especially those new to fasting—the 5:2 Diet just might be the answer. You’ll get the almost magical benefits of mini-fasting along with the comfort of knowing you can eat well tomorrow. You’ll find you get in the flow pretty easily with little hassle. That’s definitely worth the bother! Keep thinking big and living bold! -Dr. Kellyann

Stress makes you crave sugar and fat like nobody’s business. Stress makes you fat, bitchy, bald, and overall… a royal pain in the fanny to deal with. As much as I eat clean, have a strong faith in God, strive to do the right thing, think healthy, and move my body as much as possible, what has the propensity to take me down is stress. Stress has such a powerful effect that it truncates all the other good stuff.  You can eat well, move well, think well to your heart’s content. But here’s the bottom line: If you’re stressed out, you are an open door for just about every modern-day disease there is – not to mention the fat, bitchy, bald stuff. Well, I have changed a lot. I’ve learned to deal with stress and I can now handle a full-out schedule without stress as a constant sidekick. Arianna Huffington has been instrumental in helping me to evolve past “wearing my work as a badge,” and I give her a deep nod of gratitude. I’ve come up with some unconventional ways to head stress off at the pass. If they work for me, I bet they will help you too. I mean, who wants to be fat, bitchy, and bald anyway?   Check out my latest Huffington Post article here...  Keep thinking big and living bold! -Dr. Kellyann

I'm all about helping you age-proof your body and mind — sharing the secrets to a long life that's filled with purpose and joy, no matter what challenges life throws your way.  But I realize that those challenges can get pretty overwhelming. I see patients all the time who struggle with stressors most Americans didn't even think about a few years ago. Stuff like information overload, being "on" 24/7, and chronic financial insecurity. Add those woes to eternal human challenges like caring for loved ones, finding meaning, and dealing with change and loss, and it's no wonder we're being diagnosed with anxiety and depression in record numbers.  Way too many of us are chronically worried, and we aren't sleeping well either. As a result, many people turn to tranquilizers. Drugs like Valium and Xanax are some of the most prescribed in the U.S.  Unfortunately, new research is raising concerns that this class of drugs, known as benzodiazepines, may be bad for our brains. An important study published in The BMJ has found that elderly adults who took these drugs for longer than three months were 51% more likely than those who didn't to develop Alzheimer's disease.  Does this prove that benzodiazepines cause Alzheimer's?  No.  The folks in this study had been taking tranquilizers for at least five years before receiving an Alzheimer's diagnosis. So it could be that anxiety, insomnia, or depression were early symptoms of the disease and that's why these individuals were more likely to be on the drugs.  But the researchers found the evidence of a direct link between benzodiazepines and Alzheimer's compelling enough to state that long-term use should be seen as a concern to public health.  And this issue is just the latest addition to a host of concerns about tranquilizers, including the prevalence of addiction and abuse.  The bottom line is that use of these drugs should be brief and reserved as a last resort for extreme cases.  When it comes to being age-proof and living your best, turn away from tranquilizers. If you're on them, don't ditch them suddenly, but work with your doctor to wean yourself off. Then turn toward making lasting improvements to your body and mind.  That means:  Eating nutritious, whole foods Getting regular exercise Practicing daily stress reduction Cultivating supportive friendships and social connections When necessary, seeking the help of a qualified therapist or trusted mentor Remember, every aspect of your life affects your well-being, and every part of your body impacts your emotional and mental state. It's understandable to long for a magic pill that can easily cure your ills. But the truth is that your body is a system, and it rarely responds well to the "just pop a pill and keep going" approach.  If you're continually anxious or unable to sleep, your body and your life are trying to tell you something. Pay attention. When you start responding to your own physical and emotional challenges with the consideration and care you'd give a dear friend in distress, your life will improve beyond your wildest dreams! Keep thinking big and living bold! -Dr. Kellyann **Article from MindBodyGreen