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Want to Lose Weight? Kick These 'Friends' Out of Bed
by Dr. Kellyann
on Oct 21 2014
Phones and tablets are our best buddies these days – but at nighttime, they need to sleep alone. Here’s why.
Ah, bedtime. Time to slip on our jammies, curl up with a good book, send a few last texts to our friends, and then turn out the lights. And what's the last thing most of us do? We plug our electronic devices into their chargers on the nightstand so we can grab them first thing in the morning.
That's exactly what I used to do. But now, I make my phone and my tablet sleep in another room.
No, we didn't break up. I still love them dearly, and we'll always be together. (Well, at least until the next models come out.) But I recently found out that in the sack, our relationship just wasn't healthy.
Why? Because they messed with my hormones. And they did this in ways that could make me gain weight, cause me to lose sleep, or even put me at higher risk for diabetes.
I know it sounds crazy, but it's true.
Here's the story. The light emitted by your phone or tablet alters your levels of melatonin, your "sleep" hormone. Normally, this hormone rises at night and drops during the day. But when you expose yourself to certain colors of light at night -- including the blue light emitted by screens and by devices you're charging -- you mess with this cycle.
This is a very bad thing, because melatonin plays a crucial role in everything from how long you sleep to how hungry you are. In fact, new
Pretty girl lying on her stomach in bed using a smart tablet
How serious is this problem? An earlier study found that mice exposed to even dim light at night gained 50 percent more weight than mice kept in total darkness. The light-exposed mice also started showing signs of glucose intolerance, the first step on the path to diabetes.
So... what's the solution? Here's what I recommend.
As much as you can, do your electronic reading, texting, and work during daylight hours -- the time when your melatonin is supposed to be low. (Also turn off the TV as early as possible.)
Charge your tablet and phone in a separate room. Yeah, it's a pain to have to jump out of bed and grab your phone if it rings at 2 a.m. (I've cussed more than once when I stubbed a toe making that mad dash.) But if it keeps you healthier and thinner, it's worth it.
Banish other lights as well. If there's a streetlight outside your window, get blackout curtains. And if light from other rooms in the house sneaks in under your door, put a towel there to block it.
If you need to use a nightlight, put a red bulb in it. Red light doesn't mess with your melatonin levels.
If you have to be around electronic devices at night, or there are other lights you can't block, try taking supplemental melatonin. Just be sure to buy a high-quality brand.
I know that if you're used to having your phone and tablet right at hand at night, parting with them -- even for a few hours -- is hard. We've all experienced electronic "separation anxiety."
But trust me: When you turn off your devices early in the evening, and exile them from your bedroom at night, you'll sleep better. Better yet, you could stay thinner and healthier. And don't worry: They'll still love you in the morning.
Keep thinking big and living bold!
-Dr. Kellyann
**Article from HuffPost
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Leptin Resistance Trips Your Hunger Trigger
by Dr. Kellyann
on Oct 12 2014
My response to fat shamers is: Shame on them. The truth is that if you’re constantly battling the urge to overeat, the most likely culprit isn’t a lack of willpower. It’s a hormone called leptin.
I was in LA last weekend for an impromptu consult. I had the opportunity to spend time with a beautiful woman who was every bit as strong and smart as she was lovely. Her husband, an actor, was concerned because she was depressed. She was withdrawn and gaining more and more weight. He’d never seen her like this. Let’s face it, Hollywood is more looks-centric than a lot of places, so a weight problem is magnified there.
Everyone around this woman had been making comments about her weight. Friends said, “Maybe you should get surgery.” Even her doctors made a point to tell her, “You need to do something about that.” When I spoke with her, I felt gripping pain. This remarkable woman looked at me with shame written all over her face and stated, “I know, I’m weak and it’s my fault. I just can’t control what I eat.” It’s easy to see why this woman is depressed.
She’s a victim of fat shaming, something that I see more and more often these days. It’s happening online, on podcasts, on radio and TV, and through all sorts of media. For some reason, many people think it’s just fine to lecture or even publicly bully people who are overweight. Worst of all, it’s happening to vulnerable children – especially young girls. Well, here’s my message to you if you’re battling extra pounds and you’re experiencing fat shaming.
What these people are telling you isn’t just mean… it’s a lie. Here’s the real story. If you’re constantly battling the urge to overeat, the most likely culprit isn’t a lack of willpower. It’s a hormone called leptin.
How Leptin Resistance Trips Your Hunger Trigger
I call leptin your hunger trigger. When your leptin levels are high, you feel full. When they’re low, you feel hungry. So far, so good. But here’s the problem. If you eat a standard American high-carb diet, you send your leptin into overdrive. Foods like bread, rice, and pasta make your leptin levels spike constantly throughout the day. Over time, your cells get fed up with receiving constant “spam” messages from leptin – and eventually, they tune these messages out.
In other words, they become leptin-resistant. It’s as if leptin is repeatedly texting your cells, but they refuse to pick up the phone. When this happens, your cells no longer know that you’re full. Instead, they constantly think that you’re starving. Not just hungry… starving. So they scream out for calorie-dense food, and you can only fight that SOS for so long before you give in. This isn’t your fault. It’s just how you’re biologically wired to survive. So do not feel ashamed if you constantly have the urge to overeat. Instead, tackle the problem at its source: leptin resistance.
How to Make Your Cells Leptin-Sensitive
A high-carb diet is the biggest culprit when it comes to leptin resistance. So the solution is clear: Switch to a low-carb diet that focuses on high-quality proteins, veggies, and fats. Also, banish any foods that contain fructose. Animal research links chronic fructose consumption to leptin resistance and overeating. Limit your use of artificial sweeteners as well, because they can cause leptin resistance. And here’s one more tip: Get more sleep. A large-scale sleep study showed that shortened sleep causes levels of leptin to drop, levels of ghrelin (a hormone that triggers hunger in a different way) to rise, and weight to increase.
Above all, don’t let anyone shame you if you have trouble controlling your appetite. And don’t let friends, family members, or doctors bully your children about their weight. If you see that happening, take your inner tiger mom off her leash and let her roar.
And here’s one final tip: It takes time to reverse leptin resistance, so keep your fridge filled with healthful low-carb foods you can grab when the munchies strike. Today’s recipe is for a wonderful winter comfort food – done three different ways! – that can really quash those cravings. By the way, did you see my first MindBodyGreen article?
Keep thinking big and living bold!
-Dr. Kellyann
Blog
Can Technology Help You Lose Weight & Stay Fit?
by Dr. Kellyann
on Oct 09 2014
These days, there are hundreds of apps that can help you stay healthy and take control of your weight. Here are some of my faves.
We all know the downside of technology when it comes to health. Spending every day sitting in front of a screen can make backs ache, waistlines expand, and attention spans shrink. So most of us need to limit our consumption of technology just like we have to watch our food intake.
But there’s also an emerging positive link between technology and health. Hundreds of smartphone apps and numerous gadgets exist—with more appearing all the time—to help you take control of your health and your weight. In fact, it’s never been easier to develop healthy habits and stick to them.
With so many health apps to choose from, it would be impossible to run through them all and choose one or two winners. Instead, I want to mention a few popular ones and encourage you to explore what’s right for you.
My Meal Mate
With this free app you choose a weight-loss target and then monitor what you eat and how much you exercise. Every week, you’ll get a text that lets you know how you’re doing in terms of reaching your goal. A study of this app by researchers at the University of Leeds found that over a six-month period, overweight participants who used My Meal Mate lost three times as much weight as those who monitored their progress on paper. Because this app was developed in England, many of the brands in the database are specific to the United Kingdom.
My Fitness Pal
This free app is similar to My Meal Mate and is one of the most popular weight loss apps in the U.S. It makes it very easy to track your daily exercise and caloric intake. It has about 1 million food items in its database, and at a glance you can see how many grams of carbs, protein, and fat each one contains. You can also easily add new items of your own.
Lose It
This app works a lot like My Fitness Pal. Lose It has been a popular weight loss app for a while and many find it quite helpful. However, it costs money while My Fitness Pal and My Meal Mate are free.
Fooducate
This app isn’t focused on fitness or weight loss, but what it does is important. Fooducate can make you a better shopper by allowing you to enter barcodes of food items at the store and then receive a nutrition grade. When possible, it will give you suggestions for healthier alternatives. This can be an awesome tool for helping kids learn to make smarter food choices.
Fitness Builder
This app costs money, but it offers two great things when it comes to fitness. First, it gives you access to instructions—text, images, videos, and even a live trainer—for an amazing array of workouts. Second, it makes it phenomenally easy to track your workouts and chart your progress. Many people find this app incredibly motivating.
Fitbit
Okay, this isn’t an app at all. It’s actually a small gizmo you clip to your clothes that monitors how many steps you take daily. If you set a target number of steps and then use the Fitbit to let you know how you’re measuring up, you’ll probably find yourself stepping away from the cubicle more regularly. And your body will thank you. You can sync the Fitbit with your smartphone or computer to track your progress.
It’s All About Motivation
This is just a tiny sampling of what’s out there when it comes to health-related apps and gadgets. The point is that technology can become a motivating factor in your quest for optimum health.
With so much that’s free or inexpensive, you can try things out until you find what works best for you. And before you know it, you’ll be moving more, eating better, and making smarter choices.
Keep thinking big and living bold!
-Dr. Kellyann
Blog
Breaking News: Trim Your Waist to Save Your Life
by Dr. Kellyann
on Sep 25 2014
It’s fun to fit into sexy jeans or a little black dress. But here’s the biggest reason to slim your waistline: It can help you live longer.
Admit it, ladies. We all want to whittle our waists so we can totally rock a little black dress. We want the other women in yoga class to hate us for flaunting sexy abs. And we want to slide into our jeans instead of lying on the floor gasping for breath as we battle that zipper. (Yeah, I’ve been there.)
But now there’s an even more important reason for you to make a slim waist a top priority: It can save your life.
This week, a shocking finding by British researchers made headlines around the world. The researchers studied nearly 93,000 women, using a simple metric: skirt size. Here’s what they found.
Women who gain a skirt size every decade between their 20s and 60s have a 33% greater risk of developing breast cancer after menopause.
Women who gain two skirt sizes every ten years have a 77% greater risk.
And breast cancer isn’t the only disease linked to a thickening waist. It also puts you at higher risk for pancreatic, ovarian, and endometrial cancer.
Scary? Yes. But don’t be scared. Instead, take action. If you’re fighting the battle against belly fat right now, here’s a simple strategy for victory:
Cut sugar, flour, and grains out of your life. And that includes so-called “healthy” grains. These foods make your insulin levels skyrocket, and insulin promotes fat—especially belly fat.
Ditch your low-fat diet and instead eat a smart-fat diet rich in foods like avocados, salmon, pastured beef, and coconut oil. Studies show, over and over again, that people lose more weight on a low-carb diet than on a low-fat diet.
Center your diet around high-quality proteins and nutrient-dense veggies. These foods encourage your body to form lean muscle mass and burn off fat.
Do strength training. Unlike cardio, strength training can sculpt your stomach muscles and turn ”jelly” into lean muscle.
An optimal vitamin D level is critically important in minimizing your cancer risk; a study of post-menopausal women showed that maintaining vitamin D serum levels of 40ng/ml cut overall cancer risk by 77 percent.
Just by following these simple steps, hundreds of my female patients are transforming their bodies. Within weeks, they lose inches off their bellies. Within months, many go from “apple” to “hourglass” figures.
So if you’re on the verge of surrendering to a bigger skirt size, just say no. Better yet, say, “Hell, no.” Instead, commit to following my belly-fat-blasting battle plan for two months. I’m betting you’ll lose a skirt size instead of gaining one.
So what have you got to lose? A skirt size. What have you got to gain? A longer life.
Oh, yeah. And you can totally rock that little black dress.
Keep thinking big and living bold!
-Dr.Kellyann
Blog
FODMAPs: When Common Foods Cause Digestive Distress
by Dr. Kellyann
on Sep 24 2014
FODMAPS is an acronym for a collection of foods that cause nasty intestinal symptoms in some people. Here’s how to find out if you’re one of them – and what to do if you are.
We’re lucky to live in a time when having special dietary needs or preferences doesn’t make us social outcasts. These days, we can say we’re avoiding gluten, sugar, dairy, and many other things, and generally people won’t bat an eye. In fact, they’re likely to start telling you about their own food challenges.
Of the roughly one in five Americans who suffer from them digestive issues , a great number of these struggle with Irritable Bowel Syndrome (IBS), Crohn’s disease, hemorrhoids, and other issues for years, without getting the help that’s available today.
IBS can include a variety of symptoms, including nausea, constipation, diarrhea, gas, abdominal bloating and more. To make matters worse, those with IBS can even lead to anxiety and depression.
Not much fun, right?
But there is a treatment that’s scientifically proven to control symptoms in about three quarters of those with IBS.
Meet FODMAPs—They’re Everywhere
If you’ve never seen the word FODMAP before, it probably seems pretty strange. It’s actually an acronym for a large collection of foods that many people are sensitive to. And lots of them don’t realize it.
FODMAP stands for:
Fermentable
Oligosaccharides
Disaccharides
Monosaccharides
And
Polyols
That cleared things up, right? I didn’t think so.
In plain English, FODMAPs are a collection of molecules found in common foods that some people (those who are “FODMAP intolerant”) have trouble absorbing. When incompletely absorbed and digested, these can ferment in the gut, causing symptoms like abdominal pain, gas, diarrhea, constipation and more — the many miseries of IBS.
Which Foods Exactly Contain FODMAPs?
Unfortunately, FODMAPs are in a wide variety of unrelated foods, including some that are healthy for most people. The list includes:
Vegetables, such as asparagus, broccoli, cauliflower and onions
Fruits, such as apples, apricots, blackberries and pears
Sweeteners, such as honey and agave
Dairy that’s high in lactose, such as soft cheese, milk and cream
Note that this is only a partial list. (A link to one that’s much more detailed is coming up.)
What Causes FODMAP Intolerance?
A few causes have been explored, including Small Intestine Bacteria Overgrowth (SIBO) and a lack of adequate enzymes. Even stress — both physical and emotional — can play a role.
But while the causes of this intolerance may be varied and still in question, research has found that following a low FODMAP diet can dramatically help the majority of those with gut disorders.
How The Low FODMAP Diet Works
In a nutshell, the low FODMAP diet involves two phases. In phase 1, you avoid all foods that contain FODMAPs for 6-8 weeks. Here's a chart that tells you the foods you can eat and those to avoid during this phase.
In phase 2, you work to identify the types and amounts of FODMAPs your body can handle. This enables you to construct a long-term diet that’s only as restrictive as you need it to be.
A Couple Cautions
Since the low FODMAP diet is restrictive and meant to address a significant medical condition, I strongly recommend trying it only with the help of a knowledgeable practitioner.
Also, if you haven’t been experiencing fairly severe digestive issues, then you’re not FODMAP intolerant. In this case, many of the foods containing FODMAPs, especially the vegetables and fruits, are healthy for you, and it would be unwise to avoid them. So, don’t try this diet if you don’t really need to—that won’t be doing your body any favors.
But if you have chronic digestive disorders and feel like a light bulb went on as your read this post, then this diet is definitely worth trying. There are many online resources for learning more about the low FODMAP diet. Medscape is a great resource, although you do have to be a member to access their articles. Here’s a fairly in-depth article to get you started.
If you suffer from IBS, then I hope learning about FODMAPs leads you to relief — and to feeling healthy and energetic again.
Keep thinking big and living bold!
-Dr. Kellyann
Please feel free to comment below!
Blog
Give Your Kids the Edge: Healthy School Lunches
by Dr. Kellyann
on Sep 15 2014
Don’t sacrifice your kiddo’s health for the sake of convenience. Instead, pack these nutrient-dense and easy lunches!
It’s hard to believe summer’s over and it’s already back-to-school season. For a lot of us, that means a return to busy mornings of getting the kids ready and out the door on time. And then there will be evenings of trying to ensure the homework gets done and bedtime happens at a decent hour.
With all of that going on, no one has much time to devote to packing healthy lunches!
So of course it’s tempting to take the quick and easy route: just jam some Snackables, Gogurts, and a candy bar into a bag and call it done. But if you do that, you may be stealing your kids focus and energy for the day, not to mention their long-term health.
Believe me, as a working mother of two boys, I understand the challenges of keeping things healthy. I know it can seem like preparing healthier lunches would take too much time and effort. But it doesn’t have to.
And I’m going to prove it by giving you some simple tips, so you don't have to sacrifice your kiddos’ health for the sake of convenience!
What If Your Kid Buys School Lunch?
We all know that what gets offered at the school cafeteria is notoriously bad. So it’s best to pack lunch whenever possible. But if you have an older child who’s determined to buy, (I know my boys were as they got older) your best bet is to educate them. Remember, making healthy food choices starts at home!
So teach your kids the importance of eating healthy proteins, carbs, and fats. Give them examples of a good meal (salmon, asparagus, and a sweet potato, for example) and a bad meal (French fries, and a candy bar).
Describe to them the many ill effects of sugar as well as artificial sweeteners. And teach them to read labels. Make them aware of how many chemicals are in most packaged food, and stress the importance of not consuming ingredients with names you don’t recognize and can’t pronounce.
Then check in with them about what food options they encountered in the lunchroom and what choices they made. Without nagging or criticizing, congratulate them on their good decisions (“Great job on choosing an apple over that cookie!”) or suggest improvements in an encouraging way (“I know how hard it is to resist potato chips! You could try a handful of nuts instead—a lot of times that does the trick for me and leaves me feeling much better.”).
Finally, Something Every Kid Should Hear
One of the biggest things making today’s kids obese and less healthy than they should be is overconsumption of sugar-filled drinks. And artificially sweetened drinks aren’t any safer.
So whether you’re packing your kid’s lunches or trying to get them to make better purchasing decisions at school, you need to tell them this:
Skip the soda and drink plenty of water throughout the day!
Learning to do this from an early age will dramatically improve their odds for a lifetime of good health.
Keep thinking big and living bold!
-Dr. Kellyann
Blog
Intermittent Fasting Get Lean & Healthy Without Dieting
by Dr. Kellyann
on Aug 13 2014
You may know by now that my last book, Fast Diets For Dummies, is about fasting. I wrote it because I don't like to feel bloated or fat, I don't like to feel old, I don't like to use the spare drawers in my mind thinking about my weight. I don’t like to get sick. Moreover, sometimes there isn’t a damn thing around to eat, so I’m staring down the barrel of a bag of Sun Chips or nothing (like last Spring when I was flying out of LAX). Instead of telling myself “OMG there is nothing to eat … I’m going to die! I have discovered that going without food once in a while is not going to kill me. In fact, it makes me feel — and look — better!
I was a body builder and a fitness guru in my twenties. While in school, I was “Ms. St. Louis” for a body building show I won. I followed the Arnold Classic every year, and even followed a bodybuilding diet regimen from which my trainers and I did not deviate. This meant every two hours was feeding time, and it was the golden rule of bodybuilding that you never, ever miss a meal. I had the alarm on my sports watch go off every two hours and stuffed that boiled chicken down my throat.
Well, I’ve come a long way, baby! I now know the science and have lived the results of fasting. When I started traveling a lot, I knew I needed to find a system that kept me from going off the rails all the time. For me, that strategy was Intermittent Fasting.
Here’s the deal:
Intermittent Fasting: Get Lean and Healthy Without Dieting
For years, I’ve worked with patients in a constant struggle with food. Often, they feel like they’ve tried everything.
So many diets … so much hype … and SO MUCH frustration.
But what if I told you there’s a solution that’s been around since the days of Hippocrates and that might solve your diet battles once and for all?
It’s a simple approach to eating that’s scientifically proven to help stabilize weight, promote healing and increase longevity.
I’m talking about intermittent fasting — a strategy that’s been used as a cure-all for centuries.
But even though it’s old, there’s growing excitement about it.
What Exactly is Intermittent Fasting?
Intermittent fasting simply means that for one or two days a week, you take a break from eating (in other words, giving yourself a full 24- to 32-hour fast). The rest of the time, you just follow basic eating guidelines that you already know: consuming lots of healthy fats, lean proteins, veggies and some fruit, and being conscious of processed food intake, and so on.
Intermittent fasting isn’t a diet in the traditional sense — it’s a lifestyle change. Many have found it the ideal antidote to yo-yo dieting and compulsive eating habits.
Making Intermittent Fasting Work for You
If you’ve never tried fasting before, jumping into a full 24-hour fast can be difficult. So you might want to start with a shorter period of time, such as 12 hours.
Also, you’ll need to embrace feelings of hunger. When they come, recognize that your mind is telling your stomach it needs food only because that’s what it’s used to. But foregoing food for a short time is actually good for you. Your body may complain in the moment, but ultimately it will thank you.
Of course, any discomfort can tempt you to give up and seek a different approach. So I suggest you make a commitment to yourself to try weekly fasting for one full month before deciding whether it works for you.
Tips for Making Intermittent Fasting Easier
Sometimes, making intermittent fasting work comes down to scheduling. Here are a few suggestions:
If you plan to fast on a particular day when you also have committed to a social event, simply postpone your fast until the following day.
You don’t need to go to bed hungry! When you sleep, you naturally fast. So try fasting from dinner to dinner. (For example, if you finish dinner at 7 p.m., you could begin your fast at 7 p.m. and break it at 7 p.m. the following day.)
You should probably avoid breakfast-to-breakfast fasting. This schedule forces you to go to bed hungry, which is never fun. Further, you may get so hungry by the end of the day that you’re tempted to break your fast early (and to do it impulsively with poor choices, such as sugary treats or fast food).
Flexibility is the key to success. When you start, you may prefer lunch-to-lunch fasting. But over time you might find that your schedule changes and you need to switch things up. Go with it! This isn’t about building your life around fasting; it’s about building fasting into your life.
What You Should Consume During a Fast
You don’t eat anything while fasting. But it’s critical that you drink at least eight glasses of water. This will help you feel fuller and ensure you stay hydrated.
In addition, you can drink these non-caloric beverages:
Black coffee
Black tea
Green tea
Herbal teas
Sparkling water
Although these beverages are okay during a fast, you should keep caffeine consumption to a minimum. I recommend no more than two cups of coffee per day. And no milk, cream, sugar or sugar-free sweeteners!
You may take vitamins and supplements while fasting. But taking them on an empty stomach makes some people feel nauseated. If that happens to you, you might want to take vitamins only on non-fasting days.
What to Eat When You Come Off Your Fast
When you break your fast, you should eat the kind of nutritious foods you would have ideally eaten if you hadn’t fasted. Plan ahead for this. Have healthy, easy-to-eat foods ready for the end of your fast. Do not try to shop while you’re fasting!
Good foods to have ready for post-fast snacking include:
All-natural jerky (beef, bison, ostrich, and so on)
Fresh crudités, such as sliced carrots, celery, cucumber and broccoli or cauliflower florets
Hard-boiled eggs
Raw unsalted nuts, such as Brazil nuts, cashews, macadamia nuts and walnuts
Knowing When Not to Fast
Intermittent fasting isn’t appropriate for everyone. You shouldn’t try intermittent fasting if you’re:
Pregnant or trying to become pregnant
Immunosuppressed
Diabetic
Under 18
If you have any health challenges or take prescribed medications, be sure to consult with your physician before giving intermittent fasting a try.
Reaping the Rewards
If you haven’t fasted before, intermittent fasting can feel like a big challenge. It’s not uncommon for people to experience headaches at first as well as a variety of emotions.
But it gets better.
And as many studies have shown, so will your percentage of body fat, energy levels, brain function and ability to ward off illness. Think about it, everything needs a rest now and then, including your digestive system. Intermittent fasting is just the ticket! It triggers a nearly miraculous cleansing process throughout the entire body. It not only permits organs and glands a much-needed rest, particularly the digestive system, but it also allows for the body’s natural home-cleaning mechanisms (including white blood cells, enzymes, and so on) to course through your body and take out the trash. That trash, includes anything from damaged cells, metabolic waste, toxins, pollutants, unwelcome bacteria or microbes. Oh, and by the way? Muscle tissue also enters into a restoration process, as old, damaged tissue is recycled when you enter into a fast.
Try it, you’ve got nothing to lose, but a lot to gain! Let me know how it goes.
Keep thinking big and living bold!
-Dr. Kellyann
Blog
Is a Ketogenic Diet Right For You?
by Dr. Kellyann
on Aug 03 2014
It’s my job to be savvy on the latest diet crazes and the latest nutritional research that hits the pike. It’s a lot to juggle, but it’s what you keep me around for, right? I love what I do, and it’s always my pleasure to bring you the freshest information around.
Every once in a while, a diet program captures my attention more than the others that hit the news waves. And that’s the case with the ketogenic diet plan.
The idea was first tossed on my lap when the gloriously energetic and wonderful human being Jimmy Moore had me on his top ranked iTunes health podcast “The Livin’ La Vida Low-Carb Show.” We had a chat about nutritional ketogenics and about Jimmy’s new book called Keto Clarity. He opened my eyes and ears with one word: Results. When I researched that these results were accompanied by great health and kept you looking spectacular, I was listening.
A ketogenic diet is designed to boost your body’s ability to burn fat through nutritional ketosis. You’ll eat more fat, moderate amounts of protein and lower amounts of carbohydrates.
One of the advantages of nutritional ketosis: Reduced hunger. By eating more fat, you will stabilize your blood sugar and cut your cravings.
Numerous studies have been conducted to highlight the benefits, including:
Researchers studied obese individuals who followed a ketogenic diet for a longer period of time than before. They found that patients lost significant amounts of weight while improving their cholesterol levels. (Source)
Researchers evaluated low calorie diets versus low carb ketogenic diets for people with diabetes. They found that patients improved in terms of their blood sugarwhile losing weight. (Source)
Researchers compared low fat diets to low carb diets. They discovered that the benefits of very low carb diets (ketogenic) were much greater. (Source)
Here are some common questions on Nutritional Ketosis that I get asked in practice:
What happens to our body during the ketogenic diet?
A ketogenic diet is a way for us to get our bodies into what’s called a “state of ketosis”. Since this diet plan is restricting the amount of carbohydrates entering the body, the liver begins to produce ketones which supercharge your body to utilize fat.
When in this state, ketone levels in our blood begin to rise, and blood acidity can increase rapidly (which can have a serious effect on your liver, kidneys, and urine).
Doc, that sounds horrible! Why would anyone in their right mind implement this sort of weight loss diet?
Well, fear not. When implemented responsibly (and correctly) the ketogenic diet can actually treat a wide variety of health conditions!
On a keto diet, a person typically caps their carbohydrate intake at around 50-60g per day. These carbs should come from healthy foods like vegetables. Refined carbohydrates (such as cereals, bagels, pasta, etc) should be avoided.
What will I be eating?
A ketogenic diet menu includes healthy fats (coconut oil fats and oils, avocado, etc) and protein (chicken, turkey) should make up for the bulk of your food consumption. A well-known rule to follow is what’s called “60/35/5” which equates to the following.
– 60 – 70% of your calories come from healthy fat– 25 – 35% of your calories come from protein– 5 – 10% comes from carbs
Anything I have to watch out for when eating this way?
Don’t go overboard on the protein! This could potentially prevent your body from entering a ketosis state, which means all of your work will be for nothing.
But, I like eating Paleo! Can I combine the two? Paleo plus Keto?
The benefits of a Paleo low carb diet range from improved energy to clearer skin. But what if you’re trying to lose weight and have reached a plateau, or are only losing ¼ of a pound or less each week and want to speed up your weight loss safely?
To supercharge Paleo plus Nutritional Keto, try this:
Keep your total carbohydrates between 10 to 50 grams daily, such as leafy green vegetables, mushrooms and asparagus
Maintain your diet high in fats by eating Paleo friendly fats, such as avocado, nuts and coconut oil.
No high protein, but smart healthy amounts from protein sources, such as beef, chicken and fish, equal to .7 to .9 grams of protein per pound of body weight.
You have got me interested Doc… How do I learn more?
Get Jimmy’s book and check out his show!
Keep thinking big and living bold!
-Dr. Kellyann
Blog
by Dr. Kellyann
on Aug 03 2014
How was your week? How about stress? Did you have a stress-free week? Or are you like most people I have seen in practice and in life who operate on constant stress due to something or someone? I get it. I’ll share with you some of my challenges this week. Well, there was work stress.
My office in Birmingham, Michigan was flooded as a result of some pretty nasty storms there. If you have ever had to bail yourself out of a flooded home or workspace, you know how "fun" this endeavor can be. This was coupled by an extra-heavy work schedule because I will be out on business most of the upcoming week. There was even more business stress. I had to ditch a company that I have endorsed for the past year because I found that they didn’t make customer service their highest priority.
Knowing that customers trust a company based on my endorsement means I want to make sure that they are treated respectfully and responsibly. I had to end my relationship when I discovered that the company did not meet my standards Tip: Read last week's post on having congruent values with everyone in your circle. It can keep your life on track and avoid those loose ends that nag you. There was personal stress: I have made a lot of painful changes in my personal life recently, which has put a different spin on the daily rhythm of my life. It’s like a low level constant sting.
Change is pretty awesome and it often accompanies growth. But you have to navigate through some of the stress that new change can bring before you reap the benefits. There was kid stress: My son Michael was taking a bath and I noticed a round red circle on his leg. I took a closer look, and yes. There it was. Every board exam I ever took was staring me in the face. The classic “bull's eye rash” associated with Lyme disease….sigh. Lyme disease isn’t a nationwide disease, so you may not be familiar with it.
However, if you live in the upper Midwest or Northeast, you're in danger of getting this nasty illness. If you don’t deal with this situation expeditiously, it can lead to a lot of discomfort. Sounds about a normal week for most of us, right? I’m sure you had your share as well. Here’s the thing: I have learned to compartmentalize stress in a very different way recently. Even though this week came with its fair share of stressors, I decided to still make it a fantastic week. I have made the choice not to let stress control me.
KEY: Not to let accomplishment be synonymous with stress. This was important. I’ve always had this self-talk: "Of course I have stress. Look at all I’m doing!" That’s not the role model I want to be for my kids or anyone else.
Success is thriving without letting stress take you down. What I’ve learned recently is that you can control the mental and physiological affects of stress. Here’s how you do it:
Dial In: Dial into how your body is responding to different stressors. Be really aware. Take time out just for a minute when you feel yourself start to stress and immediately clue in. Ask yourself what’s happening here. Just be aware you are starting to go into a funk.
Change Your State: Change your physiology by shifting your body. This will help you change your mental state almost immediately. This may mean exercise, or shifting your body differently. But get your body in a different position. Do that immediately.
Stop Stress Talk: Control any negative self-talk and replace with positive thoughts as quickly as you can. Practice saying what I call your “personal tag line.” That’s a positive statement that is unique to you that keeps reminding you of who you want to be and where you want to go. I know when I stressed out in the past, I would think, gosh, this just isn’t attractive. I don’t want to be that person. That’s where the reminders come in. For Lance Armstrong it’s “Livestrong.” For Muhammad Ali, it’s “I AM the greatest”. Come up with your own tag line that keeps you on track when you start to go into negative self-talk or stress mode (and we all do).
Repetition: Practice this drill over and over because repetition is the key here. Rinse and repeat. It really works. As you become more natural in your response with this, when stress hits, you will be more fluid in how you react and stress will diminish greatly.
Control your body's stress by controlling the adrenalin. When you stress, stress hormones run through your body. This makes you crave sugar and fat, it ages you and creates hormonal hell. Shift your physiology to change this. That’s the key. Exercise or even shift your body in some way. You also control the adrenalin by regulating your breath. Be aware of your breath and if it is calm or shallow and choppy. Begin to say your personal tag line and regulate your breathing.
Find a way to manage stress on a regular basis. I just took an amazing yoga class at EXHALE in Manhattan, and I was reminded how important just being quiet and breathing can be for your body. Whatever will take you down a few notches, you should implement so your nervous system is conditioned to handle stress.
One of my favorite things to do in the world is to share a meal with people I care about. These “happy hormones” reduce stress in a big way. Dinner parties, a restaurant with some great local food, it’s a big stress reliever for me.
Recently I was feeling a little apprehensive about a meeting I had coming up. I find in life when you need something or someone, they do show up if you pay attention. I met a lovely couple in a café in New York that own an amazing (and quite famous) jewelry store on Madison Avenue in Manhattan called Aaron Basha.
The Bashas and I talked as we ate and drank coffee for what seemed to be hours about everything from my upcoming meeting, business, and nutrition to what it takes to flourish in New York. Mr. Basha’s “Be Bold” discussion was one I will treasure forever. The relationship Mr. and Mrs. Basha shared was one of the most grounded and truly beautiful that I have ever witnessed.
I keyed in and realized after our time together, any pensive feelings I had or stress had completely dissipated. Find what does this for you. This is key. Enjoy!
Keep thinking big and living bold!
-Dr. Kellyann
Blog
by Dr. Kellyann
on Aug 02 2014
You head to the grocery store and scrutinize the dairy section. Two percent milk, fat-free milk, whole milk: So many choices, so little time. So since you're trying to lose weight, you feel virtuous as you opt for the fat-free version, right? Wrong.
The most recent studies show that full-fat foods such as butter, coconut fats and oils, and avocados satisfy your hunger. As a result, you eat less food naturally and lose weight without those killer cravings.
Moreover, vitamins A and D are fat-soluble. That means your body needs fat to absorb those nutrients. By choosing fat-free versions, rather than full-fat, you're depriving yourself of important vitamins.
In addition, many of those reduced fat products such as fat-free cheese contain sugar, cornstarch and similar substitutes linked to conditions ranging from diabetes to metabolic syndrome. So does this mean that you rush out and fill your refrigerator full of full-fat yogurt, cheddar cheese, cream cheese and milk? Not exactly.
Follow these guidelines for health and weight loss success:
If you buy dairy products, (which I cannot touch, however I have patients who can tolerate small amounts) choose full-fat rather than fat-free or skim. This will guarantee you get the nutrients and that it will be non-processed. This is an important tip for kids as well.
Look for grass-fed options, such as grass-fed butter.
Choose foods without added ingredients, such as plain whole milk Greek yogurt rather than the sugary fruit variety.
If milk is on the menu: a note about organic: Washington State University researcher Dr. Charles Benbrook conducted a study of approximately 400 samples of organic and conventional milk. During the 18 months of his study, he discovered that:
Organic milk contains higher levels of omega-3 fatty acids than other types.
Whole milk is higher in omega-3s than fat-free or low-fat milk.
What about heart disease and cancer? The most recent studies show no link between saturated fat and heart disease or high cholesterol. In fact, the research points to sugar and carbohydrates such as bread and pasta as the culprits for conditions ranging from high cholesterol to diabetes to colon cancer.
A low carb diet, in contrast, with full-fat dairy, meat, poultry, fish, avocado, nuts, olive oil and vegetables, reduces your risk of certain types of cancer and diabetes while accelerating weight loss.
Nutritional tip: Full-fats are unprocessed fats, which will always serve you better. There’s just too much research now showing us that full-fats do not cause heart disease. It's the poor quality oils, refined carbohydrates and processed foods that get you in trouble. So, when you think fats, think skinny. Think healthy. Think energy. That's what you’ll find with full-fats.
Keep thinking big and living bold!
-Dr. Kellyann
Blog
Paleo Almond Milk (Living Authentically)
by Dr. Kellyann
on Jul 27 2014
A BIG hug to the hundreds who responded to my question: What do you want to know? What can I do to help you live a better life? It has taken me two weeks to sort through all the emails and I’m very thankful that so many of you took the time to answer. I will always do my best to offer you the most authentic, fresh and useful information.
As I read through your mail, my heart was filled with gratitude — I’m thankful that you trust my advice. I take this trust seriously.
I stand behind my products, services and values 110 percent, and if I find that anyone in my circle (personal or business) does not share my values, my doorman goes up, the window closes and I’m outta there. I recently had to close the door on a relationship for this very reason – incongruent value systems. It was painful (and still is). However, I find that letting people into my life with incompatible values is frustrating and tiresome. It’s a true battery drainer. Being who I am and standing firm on my values is not something I can compromise if I want to live an authentic life. And I do!
It’s no different than when someone asks me about food. It’s my job to tell them what they need to hear, not what they want to hear. And that’s not easy. People have a lot of emotional anchoring when it comes to food. It involves changing subconscious messages and self-talk people have had for years.
When patients start my 30-Day Reset, they ask me, can I have this or that? One of the more popular questions is, can I have almond milk? Eck … well, coconut milk is a way better choice for many reasons (better fat, lower in Omega-6 pro-inflammatory fat and more overall health benefits). However, if you must, I suggest you make your own like I have done here. This way, you’re not compromising as much as if you were to purchase the milk in a store. This will ensure you are avoiding processed ingredients, and it taste fantastic! Check out my Paleo plain, chocolate, strawberry or mango almond milk. Kids love it, too.
Keep thinking big and living bold!
-Dr. Kellyann
Blog
Ridiculously Healthy Paleo Orange Sherbet Gelatin
by Dr. Kellyann
on Jul 05 2014
I hope you are having an awesome Fourth of July weekend!
As I take my kids here and there over the summer, I'm reminded just how annoying those roving ice cream trucks are. Even their music has a " crazy town" bent to it!
The ice cream truck, though, is actually quite the marketing concept. Think about it. Fill a truck with sugar, find kids and play music until Mom caves. Ice cream, money … score!
(Any entrepreneurs reading? Could someone please create a better sound track for these trucks? How about some Cold Play … seems appropriate for ice cream. And, as they’re marketed for kids, how about keeping it fair … could there be a mobile-margarita-magnet for moms? At 4 p.m., the truck goes wherever moms hang out. Makes sense, right?)
But now think back to when you were a kid mesmerized by the notion that it would be cruising down your street any minute. It seemed to be surrounded by pixie dust and rainbows!
One of my favorite snags? The orange Creamsicle. I would dance around in the hot sun with my friends — making sure not to let a drop fall. I was pretty sure the reason why summer was created was to eat those orange Creamsicles!
Following a recent morning of seeing patients, I decided to work on my blog outside, where the sun was simply irresistible. After just getting set up, what did I hear in the distance? Yep … that strange, demented music and bells coming from a roving ice cream truck! And right around dinner time. Fantastic.
Instead of being annoyed, though, a warm, happy feeling came over me. I was a kid again, chillin’ with my neighborhood pals and acting all Nancy Drew … without a care in the world.
I thought, wouldn’t it be cool to capture that great summertime taste, but without all the sugar, dyes and crap?
Soon after, I got down to business. Eventually, I not only captured the taste, but made it ridiculously healthy.
You read some of what gelatin can do for you in my last post.
Enjoy all of those benefits in this summer breeze of a dessert — my Orange Sherbet Gelatin.
Keep thinking big and living bold!
-Dr. Kellyann
Blog
Sweet Black Cherry Gelatin (Being Blunt About Gut Health)
by Dr. Kellyann
on Jun 27 2014
Gelatin heals the gut wall immensely. It also improves digestion since it naturally binds to water and helps food move more easily.
It supports skin, hair and nail growth.
It’s healthy for your joints.
It can help decrease cellulite.
It’s a fantastic source of dietary collagen. (Side note: Collagen is too large to be absorbed by the skin, so those skin creams are a close second to what gelatin can do to re-boost collagen in the skin.)
Cheers to Frank — this Sweet Black Cherry Gelatin recipe is for you! Gelatin up, Frank! The world needs your magical personality and genius touch. Love ya!
By the way, did you see my Facebook post with one of my favorite quotes? Check it out here.
Keep thinking big and living bold!
-Dr. Kellyann
Blog
The Swiss Secret to Optimal Health and Beauty
by Dr. Kellyann
on May 30 2014
A radio host shared with me recently that I have a unique approach to healing and nutrition. He wanted to know where this came from. So I told him about my “Swiss experience” and how it has changed my life and made a difference in the way I see patients and the world. I am one of a handful of doctors in the U.S. trained and certified in Biological Medicine by one of the world’s leading experts and physicians, Dr Thomas Rau, of the Paracelsus Clinic in Switzerland.
I studied under his tutelage for about two years. People come from all over the world to this clinic to find out about the Swiss secret to optimal health. Its methods arise from the distinct medical traditions of Switzerland and Southern Germany, which, in the 500 years since the experiments of the original Paracelsus, have evolved into a more holistic and natural science of health.
Biological Medicine focuses on the body as a whole, instead of just treating symptoms, to determine the true reasons why people are ill and provide an overall wellness solution. This experience has changed my life. I have seen the body heal in unbelievable ways. I have seen people go from the depths of hopelessness to leading fulfilling lives. I have seen how things I never thought affected our health absolutely do. I have seen patients who simply did not want to get well, but chose to die. I have learned the will to live can go both ways — you can will yourself to die the same way you can will yourself to live.
When I completed my program there, I left with several takeaways. Among them, one was piercing: “Paradigm is everything.” Let me explain.
Here’s what I discovered from my Swiss experience and how it can help you:
I remember the first time I visited Switzerland. I couldn’t believe how clean the air felt as it bathed my body. My lungs felt like they were expanding more with every breath of the country’s ultra-pristine air. I didn’t have a long flight, since I was living in London at the time, but I remember feeling a jolt of energy when I landed, like the “plane icky-ness” was exhaled out of my body in a breath or two. I’d felt this sensation one other time.
It was in North Dakota the day after a blizzard. North Dakota is without bright lights or big cities, so the air is pretty clean, but the post-blizzard air had a sensational clean-crispness about it. There was something extraordinarily different about the air in Switzerland, though, compared to any of my experiences, as if it had been filtered in some way. Maybe it’s the Swiss Alps that run across the country, or all of the beautiful lakes, or maybe it’s the climate, which never seems to be too hot, too cold, or too humid. Whatever it is, there’s certainly magic in the air.
This got me curious. I began observing and interviewing the people around Zurich. I asked questions in shops, eateries, local markets, and health food stores. I would sit at a café and journal at the end of my day while overlooking the most incredible mountainous views. I noticed five facts immediately:
The Swiss have stunning skin.
The Swiss have insanely bright clear eyes.
The Swiss are not overweight.
The Swiss did not start telling me about their laundry list of doctors or illnesses, even when I provoked, and as I “instigated,” they just smiled. They didn’t get annoyed, which was interesting to me.
The Swiss did not (and I have rarely seen this) look or sound stressed-out whatsoever.
I wanted in on this. The fresh air was definitely a catalyst of these physical “tells,” but that Nancy Drew affliction I have (if you have seen me speak anywhere, you know what I’m talking about) led me to believe there was more to the story. I discovered that the Swiss have a very different thought process when it comes to modern medicine. We can all learn something from this. In fact, I believe this is the biggest health secret… that shouldn’t be a secret!
When it comes to looking and feeling good, there’s more than meets the eye.
When it comes to humans, what you see is not what you get. Humans may look like walking skeletons that can talk, but we are much more. Those who are brimming with health (such as the Swiss) innately understand this important concept: We are not just physical bodies, but also energetic ones. This is critical to understand. You must start looking at your body in terms of atoms and molecules… not just skin and bones.
Think of your body as an enormous ball of energy — so vast it could light up an entire city. Whatever you do in life that fuels the energy you have within makes you healthy and gorgeous. Hair shines, eyes glimmer, skin glows, weight shifts. You have vitality. This is the true gauge of health. Have you ever known someone who makes you think, “Hmm, they have great energy”?
The source of this energy is their inner vitality. When you start thinking about that, paying attention to it, you will notice you do make different choices. In Switzerland, for instance, I found it fascinating that most everyone has a homeopathic doctor. They go to emergent care doctors when needed, of course. But they do what they can to heal themselves in the least invasive way possible, because they understand this energy cycle.
They don’t want to disrupt the natural energy flowing through their bodies, so they aren’t quick to just dump anything in. Here’s a snapshot of two different thought processes. Of course I had to name them after two of my fave movies. Ask yourself, where do you fall?
Terminator View:
We are made like a “Terminator,” a biological entity of skin and parts that eventually wear out. The body’s consciousness stems solely from the electrical reactions in the brain. Illness just happens to a person because of bad genes or unfortunate exposure to viruses or bacteria, and drugs and surgery are how we return the body to balance.
Matrix View:
Our body has an energy matrix. We are electrical beings, not just structural ones. We think atoms and molecules, not just skin and bones. We know our body has an innate consciousness that helps direct us. We believe that genes express themselves according to our lifestyle. The way we eat, live, and move has an enormous impact on our health.
We know that being unhealthy can be a result of constant dysfunctional energy patterns played out in our lives. Most importantly, we understand that we are in control. Health is a byproduct of choices. It really comes down to building a better body, cell by cell. Everything rises and falls on the health of your cells. By using practices that I learned from my Swiss doctors—like cleansing and detoxifying your body, regulating pH balance through diet, and eating to strengthen your immune system and maintain optimal health and energy—you will get what you want.
Whether it’s to look better, feel better, heal better, get glowing skin, or have a youthful body and mind for years to come, you can obtain it. Think of your body like any other ecosystem. It really is self-healing and self-regulating. When you dump anything into your body that doesn’t belong, there is a ripple. There is an effect. Only provide your body what it needs, because otherwise natural production will go down. When you give your body anything it doesn't need, the consequences can be disastrous.
Address stressors, deficiencies, and toxicities beyond food as well. Supply your body with the right resources and remove interferences, such as bad food and negative relationships and thoughts that don’t serve you. When you start changing your paradigm and looking at your body as an ecosystem, you will lean into a stronger, healthier, and younger body and mind. Or maybe, just maybe, since the Swiss people consume the most chocolate per capita, it's just the chocolate that's got everybody glowing ... wink!
Keep thinking big and living bold!
Blog
Memorial Day Barbecue Sauce is Lip Smackin’ Good
by Dr. Kellyann
on May 17 2014
I just landed in LA and I'm getting ready to go full throttle to give Hollywood some great info on my next television appearance on Good Day LA.
I'm the luckiest girl in the world to do what I do. But all this running around has got me daydreaming about those good ole' summer days as a kid when you didn't have a care in the world.
I'm ready for a good homestyle Memorial Day BBQ.
Summertime… and the living is easy — and tasty! When I think back to my favorite summertime picnics over the years, they almost always include a barbecue. There’s just nothing like biting into anything barbecued! Tasting that tangy, sweet sauce that, well, often ends up all over my hands and face, just sends me! That’s how much I love a good barbecue sauce.
When planning your next barbecue, consider skipping the mainstream, grocery-store barbecue-sauce brands (many contain all kinds of artificial additives and sweetners!) and whip up your own healthy concoction. My favorite sauce recipe features coconut oil, coconut sugar, a bit of Dijon mustard and, oh yeah… maple syrup! Now we’re talking.
We can enjoy a great sauce and know that it features healthy ingredients, but still has that Kansas City kick! Find the recipe here.
Keep thinking big and living bold!
-Dr. Kellyann
Blog
Paleo Bread: Low-Carb Bread Alternatives
by Dr. Kellyann
on May 07 2014
I was asked to give my low-carb diet insights and tips, as well as bread recommendations on The Dr. Oz Show.
Let’s be clear on this — in my world, bread is not a matter of course. In fact, whenever I eat just about any type of bread, I become possessed, as if I need a “bread exorcism” to release the evil within.
I’m betting many of you feel the same way. Do you get tired and lethargic after eating bread? Do you regret the pretty hefty coin you spend on new jeans that are supposed to suck you in and lift you up — and prevent muffin top — because they’re not doing their job?
For me, a primal diet that consists of meats, fish, eggs, proteins, veggies, some fruits and healthy fats works best. In fact, if I eat these foods 80 percent of the time, then I get 100 percent of the results I’m looking for — to look great, possess rocket-fire energy, and be illness-, ache- and pain-free. Not much to ask for, right?
My “bread” usually comes in the form of lettuce, i.e. lettuce wraps! But here’s the message: That works for me. And this is not about me. It’s about everybody else — those whom I’ve helped when traveling around the country, am a guest on a news segment, hold workshops, you name it. It’s about the audiences with whom I’ve been blessed to share nutritional insights, whether on television, radio, through email, book signings, etc. My job is to take people from wherever they are and help them in the best way I can.
My hope is to set the best authentic example I can — to offer every bit of knowledge I have and to never stop giving with my whole heart.
So let’s get Italian for a moment and talk bread:
What should I consider before eating bread?
There are great substitutes for breads
Any breads should be eaten as an exception, not a rule (should not make up a large — or even moderate — part of your diet)
Before you ingest bread, make sure your intestinal tract is healthy or you could be asking for trouble. (Incidentally, if yours isn’t healthy, consider my 30-Day Reset Program, which puts real foods first and is a great option to get your system as clean as can be!)
Those with certain conditions and autoimmune diseases (crohns, colitis, IBS, blood-sugar challenges, etc.) may be better off saying no all together
Grain-free breads are always the best, you can even make it on your own.
The better breads (if they are not filled with additives) often fall on the lower end of the carbohydrate spectrum, and the best way to get results is to eat a diet that’s naturally lower in carbs. This is always the holy grail of weight loss — eating less, without trying to eat less.
Why is cutting back on carbs vital for weight loss?
Low carb diets aren’t as restrictive as other diets
Studies reveal that cutting down the carbs generates more weight loss and improves health much more than calorie-restricted, low-fat diets do. And let’s face it, those low-fat diets make people miserable. To acquire long-term weight loss, a lower-carb program that doesn’t require a lot of changes in your diet is beneficial. Eating foods you love that are naturally lower in carbs and higher in proteins and healthy fats gets the best results (like a primal diet).
Low carb diets reduce insulin levels
Low carb diets greatly reduce insulin levels in the blood, which is a good thing! The hormones’ job is to store fat. A low-carb diet reduces hormone levels. Less hormones means less fat storage. Remember, insulin lays down fat. The more we regulate this hormone, the less body fat we will have.
Low carb diets banish belly fat
Another huge benefit for dieters who follow a low-carb plan is that they lose belly fat, which dieters find can be very stubborn! Eating approved, unprocessed carbs can make a big contribution in helping to create a flat stomach.
Low carb diets can be easy!
Who likes to track points and calories? Not many. You don’t need to track anything once you get the swing of the low-carb plan. Basically, you’ll be eating protein, healthy fats and veggies at every meal. Throw in some nuts, seeds and full-fat dairy products for good measure, and you’re good to go. Choose unprocessed carbs when you want something more, such as low-carb breads (see below). It doesn’t get much simpler than that!
How many carbs should I be eating to lose weight?
About 50 to 75 carb grams per day for effortless weight loss. This number totally depends on your needs. This is where personal play comes in, depending on your goals, your lifestyle and how you feel.
Consume plenty of vegetables.
Consume some fruit (my favorite is berries).
When you need more, include smart carbohydrates (such as dense carbohydrates like sweet potatoes, squash, pumpkins, plantains, jicama, etc.)
Every once in a while, when you feel like you need more (or something heartier) and bread comes to mind, here are some choices to consider:
What are the best low carb bread alternatives?
Coconut flour bread
This is my number one low carb bread alternative because it’s clean and grain free.
High in fiber and very low in carbs
Gluten free, so good for those who are allergic or sensitive to wheat/gluten
Great for making French toast; or toasted for that occasional sandwich or toasted and served with some almond butter.See my show recipe for French toast here.
Parmesan crisps
This is my number two low carb bread alternative choice because, well, there’s nothing in these things! (Who would have guessed just non-processed full-fat cheese could make a crunchy good treat?) If you choose to eat this, make sure you can tolerate dairy.
Fun to eat, as they’re crunchy and delicious
Super, SUPER easy to make
Made with unprocessed Parmesan cheese, which has some calcium and protein
Kids love these
Gluten free, so good for those who are allergic or sensitive to wheat/glutenSee my show recipe for these topped with chicken salad here.
Flaxseed lavash
Eat this as a low carb alternative exception and not the rule. And eat this only if you have done a 30-day clean-up first, so your intestinal tract can handle the grains somewhat.
Very filling and tasty, makes you feel as if you’ve eaten something substantial
No added sugars
The flax features omega-3s, which help to reduce inflammation (less bloating, and, of course, great for your overall health)
Sprouted grain
Eat this as a low carb alternative exception and not the rule. And eat this only if you have done a 30-day clean-up first, so your intestinal tract can handle the grains somewhat
Contains sprouted grains (not flour), which makes this bread naturally lower in carbs, and it contains no added sugars
Easier to digest than regular commercial white and whole grain breads (sprouting grains breaks down the starches in the bread somewhat)
Reduces the blood-sugar response (compared to unsprouted grains), which means less body fat
How can I improve my tolerance for occasional bread?
Your gut is strong— like a battleship.
There’s relatively no inflammation in your body.
Your blood-sugar levels are stable.
When these three areas are under control, you can weather foods like bread with much more ease. This is why I always start people out with my 30-Day Reset program. It’s the ultimate cleanse and gives you squeaky-clean cells.
I hope I have helped you make some better choices today and you enjoyed the show!
Keep thinking Big and living BOLD!
Blog
Simple and Elegant Mother’s Day Brunch
by Dr. Kellyann
on May 04 2014
Preparing a Mother’s Day Brunch sure sounds like a good idea — execution is an entirely different story. Makes the $25 per head at your favorite restaurant sound like a bargain, right?
I love going out and enjoying a great meal. That’s probably my favorite pastime, in fact! Speaking of that, I just finished watching the entire Anthony Bourdain: Part’s Unknown series with great anticipation. Anthony explores the world and its indigenous foods. I daydreamed of exploring the world and different foods as I watched. Becoming intimate with the heritage, history and culture behind the food is one of the best parts about dining. You will never get a “nah” from me when it comes to exploring or venturing into new-tastes territory.
But sometimes, I crave the intimacy of a home cooked meal made for people I love and enjoyed with those people. They know that you shopped, cooked and will have to deal with unavoidable kitchen duty after the meal. This in and of itself is a true gift.
Here’s how you can make an intimate, fun and simple-yet-elegant meal doable. First, cook with high-quality fresh ingredients and great herbs and spice blends to bring out flavors. Beautiful berries and fresh flowers always help create a gorgeous (but simple!) presentation.
Simple, but flavorful — that’s my motto. Less is more, and you sure don’t have to make a lot of dishes — just create a few really awesome ones.
Here’s where the real gift comes into play. Your mom will likely experience the following:
She Becomes Instantly “Coolified”: She will be intrigued by the fact you are creating dairy-free, gluten-free foods. “Really, this is good for me – and won’t make me fat?” This always intrigues people — they instantly feel “coolified” because they feel like they are a part of some growing movement — a foodie!
She Feels Great: Mom will be totally stupefied by how much energy she feels after the meal and by the fact that she doesn’t feel like she swallowed a bowing ball after eating. Let’s face it… in most cases, when it comes to typical Mother’s Day brunches, you eat some eggy–cheesy, milky dish, lots of gluten and artificial this-and-that, and top it off with some sugary, high-carb, gluten-filled dessert. The results? You feel like someone drugged you as your belly manages to pop over your jeans. This WON’T happen with my simple, yet elegant, fare.
She Gains Instant Bragging Rights: Oh yeah. Mom gets to tell her friends about the ultra-cool meal you made her, and “oh, I can get you the recipe. You won’t believe how good this coffee cake is.”
Here, I present my super easy Mother’s Day brunch. Ham and Asparagus Frittata and Orange, Cranberry & Pecan Coffee Cake. Don’t forget the berries and blooms!
P.S. Hope my sons are reading this … Hey, guys, it’s not too late! And don’t forget next year…
Keep thinking big and living bold!
-Dr. Kellyann
Blog
Lessons form Paris: Sauce Ravigote
by Dr. Kellyann
on Apr 27 2014
I used to live in London, so I was a quick Eurostar train ride away to France. Needless to say, I took full advantage and spent many a weekend hanging out in the French shops and eateries. I was like a roving reporter tasting, touching, smelling and listening. It was actually through my experiences in France that made me understand cultural nutrition and how much it matters.
France is where I learned how foods are savored and enjoyed in social settings and how down right sexy good clean food can be. The “eat to live” philosophy may be how many of us view good clean eating. I say different. If we pay attention to just one thing (like the French do) we can spend a lot more time living, laughing and getting lost in the rapture of good meals. When you stay in France, you’ll find a very small fridge. In fact, you’ll find a very minimalistic kitchen all-together.
They really don’t need a lot of pantry and storage space, because the French aren’t in the habit of “stocking up.” The French eat fresh, unprocessed foods with minimal ingredients. They believe food quality matters and they have community around them when they eat. Here’s the hitch… they still make incredible meals. Whether it’s French fancy at Le Meurice, or your grabbing a bite at Café Angelina, (my favorite Café across the pond with best hot chocolate worldwide, which I dubbed liquid pudding) you experience great taste and flavor with minimal ingredients.
Seemed everywhere I explored with my backpack and notes, the only heavy people were the tourists. Huh. There’s something to learn from this. Check out the Sunday Morning Bacon recipe, Sauce Ravigote.
Keep thinking big and living bold!
-Dr. Kellyann
Cafe' Angelina, Paris
Bonus
Hard boiled eggs still lingering? Here's some suggestions:
Spicy deviled eggs or create your own deviled eggs with of the flavored mayo’s we already did. Stuffed with avocado or guacamole.
Scotch eggs
Stuffed peppers
Cobb salad
Chef’s salad
Tuscan spinach salad
Salad Nicoise
Any of many kinds of egg salad: avocado, curried, herb, with bacon, with ham, etc. Again, a good opportunity to use flavored mayo’s.
Blog
Coconut Oil Pulling for Whiter Teeth & Healthy Mouth
by Dr. Kellyann
on Apr 26 2014
I’ve been in the business of helping people find the healthiest, absolutely best alternatives to looking and feeling their best for a long time now. So at this point, little surprises me.
I’ve seen “miraculous” spray vitamins come and go, the finest healing elixir from the Himalayas fall from grace, and the rarest and finest rainforest “fountain of youth fruit” take a nosedive. I’ve seen the air diet, dirt diet — you name it diet — come and go.
So, when I hear about swishing around coconut oil in your mouth to remove harmful oral toxins, strengthen the gums and whiten the teeth, I think well, maybe.
Celebrities like Gwyneth Paltrow and Shailene Woodley swear by this practice. There are some that even claim relief from migraines, eczema, arthritis and bronchitis, and more supple skin and relief from hangovers.
When I did my research, though, I found there was nothing new here. In fact, coconut “oil pulling” is a traditional Indian practice of more than 2,500 years.
Here’s the logic: Within the human mouth, billions of bacteria, viruses and fungi — including streptococcus and Candida — reside. Left unchecked, these undesirable inhabitants can cause serious gum diseases, leading to inflammatory processes, which may spread to other systems of the body.
You know I’m always harping on the fact that almost every modern-day disease process circles back to inflammation. Well, the inside of your mouth is another conduit for inflammation to take hold. With that on the table, I was all in. I started swishing every morning.
My results: After about three months of “oil pulling,” I definitely notice a difference. My mouth feels fresher and cleaner, and my teeth are definitely brighter. What’s interesting is once you’re done “swishing” the oil around, you feel like you have a sweeter taste in your mouth and fresher breath. It’s like your mouth gets an intense cleanse everyday.
Even better, “oil pulling” is a relatively simple and very inexpensive process to follow.
Here’s how it’s done:
Upon arising each morning, prior to breakfast and regular tooth brushing, actively swish up to 1 tablespoon of natural organic coconut oil through teeth and around gums for approximately 15 to 20 minutes. Just for the record, you can use any pure oil like sesame or olive. However, coconut oil is the most popular because of its powerful healing properties.Fair warning: When you first put the coconut oil in your mouth it’s often not fully melted, so it has a weird “thicker” sludge like consistency. Just hang tight, the oil will melt in a second and be reduced to a thinner oil base with a much kinder taste. Second option. You can warm the coconut oil before hand so you don’t feel like you’re chomping on Crisco for those first few seconds. If you still feel like you’re going to gag, you may want to opt for pure sesame or olive oil.
If pressed for time, continue swishing while taking a shower, moving about the house, or conducting other morning routines. Rinse and brush well when you’re finished.
Be very careful not to gargle or swallow the coconut oil so you don’t ingest the bacteria, viruses and fungi you have so carefully swished loose. After 20 minutes, spit the oil into a trash receptacle, but not the sink, because the oil could solidify and clog your sink.
Just a handful of research can be found on the topic, which generally just states that there is improvement in receding gums and that “oil pulling” works as well as some mouthwashes, but nothing on larger health issues. National Institutes of Health database.
I’m hedging myself anyway and will continue to swish, no matter how much insanity is involved.
Keep thinking big and living bold!
-Dr. Kellyann
Blog
Eating Sustainably — Fish Gone Wild
by Dr. Kellyann
on Apr 20 2014
Sunday Bacon Feature Every April 22, my kids come home from school with their artwork of Earth pictures, paintings and props tucked into their backpacks. This Tuesday we celebrate yet another round of Earth Day. Beyond creative art, folks can get creative in the kitchen, too, to honor Earth Day. Here, I present a recipe for Southwestern-style salmon that is absolutely delicious — and keeps our good ol’ planet Earth in mind.
Sustainable Eating Defined: When you hear the word sustainable, does a hint of tofu hipster come to mind? For many, that's exactly what happens. But truly, a sustainable diet/lifestyle is simply a responsible way of eating that circles back to providing you with better health.
Super Green List: The wild caught salmon from Alaska in this recipe is on the “super green list." Check it out here.
View this week's Sunday Morning Bacon recipe, Southwestern Salmon with Cilantro Pesto.
Keep thinking big and living bold!
