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While everyone else is out purchasing heavily discounted holiday ornaments, wrapping paper and cards, and low-priced rock-bottom apparel, I’m your “food Santa” as we continue to revel in the holiday season … I’m thinking about some insider secrets on what types of primal foods are now at lower prices … and where. And if not lower, which ones actually give you the most bang for your buck! With that, unwrap my favorite shopping tidbits below: - I can always find good deals at Trader Joe’s on coconut oil, full-fat coconut milk in a can, nitrite-free bacon, ghee, olive oil, wines, dark chocolate, sparking water, frozen bagged vegetables, maple syrup, bulk nuts and seeds and dried fruits.   - At Whole Foods, I find the Friday deals to be outstanding — the best I’ve ever seen in the food business. And the meat and fish availability is insane! - Sometimes, I check out Amazon prices, which seem to fluctuate. But when you can’t find something consistently at Whole Foods, Amazon usually has it, including coconut aminos, coconut flakes, coconut milk and almond flour.   - Costco has bulk organic raisins, coconut oil, organic spinach, avocados, Kerry – butter made from grass-fed cows, Lime Lacroix, San Pellegrino and lump crab meat. - Holiday-themed foods like cans of cranberry sauce and bags of cranberries, pureed pumpkin and meats like turkey and ham also may be reduced right now. Hope these tips help make your post-holiday shopping worthwhile!  Keep thinking big and living bold! -Dr. Kellyann

When Drew, one of my patients, contacted me a while back, he said he was “headed for disaster.” In the world of health, disaster typically means severe illness and often, death. And so, yes, he was headed for disaster. His wife, Pam, called me and was filled with fear. Drew was in the hospital — she took a moment to call me from the parking lot so she could speak to me privately. They had been married for 33 years, and during those years, Drew’s health had declined, but only because he let it. He was at least 150 pounds overweight and his blood-sugar levels were sky-rocketing. For those of you who don’t know what that means, it’s that his body was creating an excessive amount of glucose, which circulates in the blood plasma. Chronic levels, like Drew’s, produce serious organ damage. Drew and Pam raised three wonderful children and all were concerned about Drew. His blood-sugar level was 358 when Pam called me (twice what it should be). Pam, a nurse, thought she might lose her husband. She wanted to support him in any way possible to get those numbers back to normal as naturally as possible. We don’t’ know exactly how Drew got to that point in his life. But how many of you reading this can relate? I told him, quite simply, Put Real Foods First. And I’d like you to remember those words as you make your resolutions for 2014. After two weeks on my 30-Day Reset program whereby Drew was doing his damndest to put real foods first, he and Pam were about to give up. Seriously, nothing was happening! Drew hadn't noticed any difference, and Pam was losing her ability to keep him on board. I told them they’d need to stay the course! Then the magic happened. At about week 3, the fat-burning switch flipped on. Drew started feeling healthy, energized and really focused (no more brain fog). His blood sugar started to regulate and he was losing weight like crazy. It was the "most important 30 days of my life," Drew recalls. Drew's habits and tastes changed, as did his awareness. He has since regulated his blood sugar and has lost more than 100 pounds. Friends and family say he looks radiant, strong, happy and healthy. For Drew, the 30-Day Reset was life changing. On this New Year’s Eve, I’m sure Pam is thankful for Drew’s improving health. Health is their reclaimed gift (in fact, she happened to get in shape, too, following Drew’s regimen … and she looks remarkably younger - And I’m betting the two of them are reviewing their new habits and creating even more great practices as they venture into the new year. Are you? See Pam and Drew below: Happy New Year - to you and yours. -Dr. Kellyann

Worried about packing on the holiday pounds? Holiday parties, alcohol aplenty and an avalanche of finger foods, cookies and snacks that most definitely lean toward the sugary carb side of the spectrum can really bite you in the behind (and make it bigger!). This may surprise you. Weight gain from holiday indulgences isn’t like gaining the “freshman 15.” In fact, solid research from the New England Journal of Medicine  states that most people only gain 1 pound over the winter holidays. Here's the problem: One itty-bitty pound accumulates year after year. (It’s like the bad gift that keeps on giving.) This makes me wonder if a lot of middle-age weight gain has something to do with this holiday “snowball effect.” Gaining just a bit of weight over the winter holidays can snowball into some major poundage by the time you’ve reached your 40s. STOP THE SNOWBALL! Want to prevent this holiday-effect from happening to you? The following two strategies work for me, and I’m betting they can work for you, too. 1) TRY FASTING.  It works and it’s not weird or difficult to do. In fact, The Fast Diet — or the 5:2 diet — which I have chronicled in my newly released book called Fast Diets, Wiley publishing, has been an absolute smash hit and has taken the UK by storm. The reason it’s all the rage? This fasting plan gets results. Fasting is simply an intentional, short-term, “pattern-interrupt.” Basically, you give your body a break from eating. This allows some healthy internal housekeeping to go on so you can prepare your body to feast. This is a flexible and ridiculously easy strategy to have your cake and eat it, too (literally!).  If per chance you are looking for a strategy to look younger, lose body fat, increase muscle mass and decrease insulin levels, you may just want to check this fasting thing out. I was a competitive body builder in my 20's and was pretty much dialed into the body-building circuit. One of the best experiences I had was the pleasure of meeting Arnold Schwarzenegger.  I asked him what were competitors’ biggest roadblocks to winning his Arnold Classic. He said people are afraid to get a little hungry. It's okay to be a little hungry. Hungry can get you healthy, lean and strong. But most people can’t be hungry for five minutes. Arnold was definitely on to something. 2) DON’T EXERCISE LIKE A DOPE. I mean this respectfully. I say this with Petrucci love. But, I must say it. Don't use old school, outdated methods to fight fat. You can outsmart a Christmas cookie. Here’s how: Fasting and Exercise = More Fat Burning Fitness guru/co-author Pat Flynn and I walk you through this concept in Paleo Workouts for Dummies, Wiley publishing. One of the best features of this book is the clearly spelled out fat-burning shortcuts, with pictures that portray how to perform them. It’s all very simple and clear-cut. Pat and I are all about burning fat. Pat likes to refer to it as: “burning fat like raw meat on a hot grill.” Bring this book with you when you work out, whether it’s in your basement or at the gym. It will walk you right through your work out. If you want to enjoy eating and not become maniacal and overly obsessive about every little thing you put in your mouth over the holidays, then you have to become a natural fat burner. This is like supreme goddess stuff. This means you’re sitting and you’re burning fat. You’re at work and you’re burning fat. You’re at home taking care of your kids, and you’re burning fat. You can train your body to do this. Here’s the holiday plan for slaying holiday weight gain: 3 Steps to Blasting Fat Do high-intensity exercise, such as weight lifting Combine high-intensity exercise with metabolic conditioning (called met-cons). Metcons are short, powerful “burst” exercises. The idea is to go as hard as you can and as fast as you can for a short period of time. You perform a certain number of rounds as quickly as possible with good form. Down-regulate your body with low-intensity exercise. I call this doing what you love. Whether it’s walking, hiking, yoga, Pilates, biking or swimming. Just make sure it's a slow, play pace, and it’s something you love. When you do high-intensity exercise, focus on the operative word — intensity — rather then time. 30 minutes is all you need. The heavier you can go with the weight and still keep good form and proper structure, the more you’re going to rip through that fat and become that natural fat burner. If you’re saying, “Yuck, I don't want to get bulky. I don't want to hurt myself, or I’m not a kid anymore, then you may want to meet my parents. John and El are in their late 70s and they do high-intensity weightlifting with metabolic conditioning and then down-regulate with some T’ai chi that they follow on their iPad. They are remarkably young for their age. It’s getting into these types of habits (updated exercises that don't contain any fluff, but just what you need to get the job done) that can keep them — and you! — engaged and successful.    Tip: If you can down-regulate with some low-intensity exercise immediately after your 30-minute high-intensity exercise, you will really annihilate that extra fat hanging around. So maybe a nice brisk walk or a slow paced spin on your bike. Want the easy button? Just do some basic kettlebell swings. My co-author, Pat Flynn, tried to convince me that these kettlebells are really amazing. I wish I had listened earlier. I’m shocked at the power of these stupid-looking bells. They are insanely effective at giving you an overall body workout and getting you strong and lean with just a couple of movements. If you're worried about injury, don't let that stop you. I found when you follow the proper form, it’s actually difficult to injure yourself. Needless to say, swinging bells is definitely a go-to for me moving forward. They are a blast! Here are some basic kettle bell moves that you can do on and off for 20 minutes. Try 15 seconds on, 15 seconds off, doing as many swings as you can in each 15-second working block, with good form. Dead Lifts (OMG do these help to shape your back side) Goblet Squats (I love what these do for your fanny. Plus this exercise helps you to move through everything you do in life easier — and they’re fun to do!)    Kettle Bell Swings (these are the best full-body exercise) Turkish Get-Ups (I call this my hotel workout. If I’m in a hotel, out of town for a TV show or book tour, this is my go-to exercise. They are a full workout in and of themselves. One and done.)   Push-Ups/Pull-Ups (classic exercises that are brutally effective)          You don't need to do a lot to get a lot of results. Try these two tips to become that natural fat burner and chillax a little. I’ll be doling out more holiday trouble-shooting tips and tricks this week, so if you have any specific concerns or questions, now is the time to ask! Keep thinking big and living bold!  - Dr. Kellyann P.s. I’m giving away the full Monty in our Holiday Book Bonanza!  The whole Paleo for Dummies series can be yours!  You can score all five of my books — they’ll be packaged and ready for gift giving!

Are You Not Losing Weight on the Paleo Plan? Here’s Why! It’s no surprise that living a Paleo lifestyle offers you rock-solid health. Living Paleo means you’re ridding yourself of inflammation-causing foods that include artificial ingredients, bad fats and sugary carbs. You’re also dialing in to how food makes you feel. The food you are now digesting brims with nutritional value, and this, of course, creates healthy cells. And yet embarking on a Paleo journey can be tough, especially when you don’t see that extra weight coming off. I often receive emails from Paleo patients that say: “I feel good, but I’m not losing any weight! What’s up with that?” Know this: When your body gets totally healthy and you ditch the foods that cause blood-sugar swings, inflammation  and gut damage, you eventually begin to lose weight naturally. When you first start living a Paleo lifestyle, you need to give your body time to flip its fat-burning switch to “on” to become a natural fat burner. The magic will happen! (I’ll be posting more on this issue in January.) In the meantime, if you’ve been living Paleo for a while and feel you still haven’t “taken off,” review the following troubleshooters. The first several focus on what you’re eating, and the last few are all about lifestyle habits. ARE YOU … Eating too much fruit? Eating too much fruit is easy to do. You push all the junk off your plate in your new eating regime and replace it with an overload of fruit. Just because fruit is natural doesn’t mean you can go to town. Fruit has fructose, and although some fruit can be very nutritious, consuming too much fruit creates havoc in the insulin department. The serving size is a closed handful of berries or chopped fruit, and ½ of a larger piece of fruit … like a grapefruit or a large apple.   Eating too many nuts? Just because nuts are on the “yes” list, doesn’t’ mean it’s time to scarf! A nut serving size is a closed handful. Period. Not half a bag. Nuts will pile on the pounds, if you crunch away on them mindlessly, not to mention a lot of nuts have an off-balance omega-6 to omega-3 ratio, which won’t help you move toward health. Keeping foods on the “no” list in your kitchen? I think you know where we’re going with this. Don’t hang on to stuff in your pantry or fridge for a rainy day. Donate, or, better yet, toss it. No need to explain this one.  Indulging in Paleo treats too often? We are super glad you’re eating foods with healthy ingredients. Bravo! If you want to use the Paleo packaged cookies, breads, treats, and sweets once in a while, go for it. Just don’t make it routine or the pounds will start creeping on. Paleo-fied pancakes, breads, muffins, and cookies are totally yummy, but just make sure you have awareness of how much you’re actually eating. Skipping the fat? Many people have ingrained in their minds that fat is evil. Some fats may be, but healthy fats on the Paleo “yes” list are anything but evil. Adding the right quantities of fat to your diet actually helps you lose fat. Try it; you’ll see. Eating too much Paleo-approved fats? Again, quantity is an issue here. I love coconut fats, olives and avocados, animal fats, nuts and nut butters. They feed our bodies deep nutrition. When I first started eating Paleo, I downed too many coconut chips and nuts, and was way too liberal with my drizzle oils. When I adjusted the quantities, I adjusted my weight. The serving sizes are no more then two teaspoons of fats and oils (including coconut oil, coconut butter and drizzle oils like olive and avocado oils), and a closed handful of coconut chips, olives and nuts. If an avocado is what you’re aiming for, a serving size is 1/2. Full fat coconut milk is best, and 1/3 can is the suggested serving size.   Not measuring your food properly? You probably don’t need to think about portion control all the time, but you should get used to how to glance at your food and make sure you’re not getting three times what your body needs. Figuring out how much food you actually need is a real eye opener for most people. See above for portion-control tips. Other suggestions: Protein should be the size of the palm of your hand; you can fill the perimeter of your plate with non-starchy veggies; and if you need some starchy or dense carbohydrates, a good serving size is one to two cups, depending on your needs. Falling into an automatic eating habit? After you start feeling better and begin looking better, you may start to relax a little too much and fall into some of your old patterns. Remember why you started this new lifestyle in the first place and make sure that you’re eating Paleo as a rule, not an exception. When you realize you’re having a gelato or a martini one too many times, be intuitive about it. Ask yourself why you’re doing what you’re doing, and shift back to the plan. Not completely letting go? For some people, letting go of a lot of foods may be pretty easy, but clutching onto that one food or drink you struggle to let go of may be making it hard for your body to dump the weight. People commonly hold onto drinks and snacks with artificial sugars. These foods and drinks are destructive to your weight loss (and health) efforts. It’s time to let go! Not getting enough sleep? You can lose 14.3 pounds a year by getting one more hour a night of sleep. Sleep deprivation causes you to gain weight while decent sleep helps you to lose weight.  Not sleeping enough causes you and your body systems (including important hormones) to run sluggish and inefficient. When your body slows down, you gain weight. Not organized? If you don’t get organized with meals and pantry updates and planning ahead with regard to what you’ll eat at holiday parties, birthday bashes, etc., you’re asking for trouble. Have lots of “Yes” foods on hand at all times. Remember, a starving body can convince you of almost anything and can even rationalize the benefits of a Twinkie! Avoid setting yourself up for grabbing foods on the run that are surely going to keep you from achieving your healthy weight. Expecting results too quickly? If you expect results fast or even at a moderate pace, you may be disappointed. For some, it may take a while for weight to normalize. Living Paleo is by no means a quick-fix diet. It’s a lifestyle diet that leads to forever results. Trust us on this one. It will happen. Not managing stress? Chronic stress activates your stress hormones. If you or anyone you know is thin yet still has that “tire” around the waist, chances are it’s a cortisol tire. Too much stress means too much cortisol is released, giving you a middle-aged gut no matter how old you are! If your goal is weight loss, make stress management part of your plan. When you get a handle on all of the above, the magic will happen. Be patient and trust that your body will do what it needs to do. Keep thinking big and living bold!

Paleo Workouts for Dummies  is smokin’ hot off the press! WHOOT! My friend and fitness expert Pat Flynn and I  wrote Paleo Workouts for Dummies  because we want you to have the edge. We want you to know the absolute latest, most trend-setting, effective workouts and performance nutrition that exist on the planet. Must you be a member of the endorphin club … grunting and groaning away at a gym to achieve results?    No. If you want to turbocharge fat loss, fight aging and get lean and strong you need this book. I promise, there’s nothing else like it on the market. Absolutely nothing. Think about our ancestors. Did they ever get on a scale?  No, and not because they didn’t have access to one. They didn’t need to! Ever see an out-of-shape Neanderthal? Neither have we. Put two and two together and you’ll understand that humans who lived eons ago were fit times two! This book shows you how to master the art of squats, hinges, sprints, crawls and more — all the moves that made our Stone-Age hunter-gatherer ancestors super fit and strong. Not to mention these moves also contributed to enhancing their cardiovascular systems! The bottom line: They hunted, they gathered and they didn’t drive. Our hunter-gatherer ancestors were healthy specimens, to be sure. This book provides a step-by-step guide to echo some of their lifestyle habits, including movements, food choices and more. Its pages reveal A LOT of truths about the way you should move your body. You will learn that less is more when it comes to working out (really!). You’ll also discover how  you fuel up before and after your workout can affect your goals tremendously. The fact is, you walk around either in FAT-BURNING MODE  (lean, strong, energized and SEXY) or, you walk around in FAT-STORAGE MODE (gaining weight just looking at food —  and YES, you really can be in fat-storage mode and work out every day). You either create “hormone hell” working out, or you improve all of the structure and functions of the body with your workouts. You can either work out and build a lower body that is the envy of everyone (you know what I’m saying … a great fanny) or you can work out all the time and still look the same.  Speaking of fannies … most women I see over 40 have flat butts. They are obviously not letting their exercise routines and hormones work for them.  The way to a fantastic fanny? In this book! You’ll also learn about an effective,  SUPER weight-loss secret that takes no time: Mini-Fasting— a simple, sensible edition to your primal workouts. As for food, I share 10 primal foods that help you perform everything ten times better. Super good stuff. So Fanny UP!  Belly OFF!  Embrace Paleo Workouts, and get a SEXY PRIMAL BODY! Remember, STRONG is the new SKINNY™ ! I’m working up a BIG giveaway soon — stay tuned. Keep thinking big and living bold! Dr. Kellyann P.S. Be on the lookout for tomorrow’s post, where my “Paleo OMG! Pumpkin Pie” recipe and other Paleo holiday dessert recipes will be served up for your holiday table

Jen Sinkler is the author of the blog Thrive with Jen Sinkler So you probably want to know about the "giveaway" piece of this. Here you go: I'm giving away 3 signed copies of these bad boys! I just have one question: Tell me what you want out of all of this Paleo stuff. Living Paleo can take you from where you are now, to where you want to be. Tell me, where do you want to be? The bottom line question: What do you want Living Paleo to do for you?   To Enter: Post to comments and tell us your goal - what do you want Living Paleo to help you achive in 2013. Deadline: 11:59 p.m. Eastern on Friday, January 18, 2013. I’ll randomly select three winners and make the announcements/notification on January 21. Restrictions: None! All my friends around the world are invited to enter! Ready? Set? Well for the love of 2013...Go! Live bold, think big – and find your power! Dr. Kellyann

Food and Drug Admin. Takes Steps to Get Rid of Trans Fat — Hooray! Yes! It’s about time. As I’m sure you’re aware, the Food and Drug Administration took a big step this week toward potentially getting rid of most trans fat from out food supply, saying it has made a preliminary determination that a major source of trans fats  —  partially hydrogenated oils — is no longer "generally recognized as safe." If the preliminary determination is finalized, according to the FDA, then partially hydrogenated oils will become food additives that could not be used in food without approval.   Trans fat can be found in processed foods including desserts, microwave products (like popcorn!) , frozen pizza, margarine and coffee creamer, and has been linked to an increased risk of heart disease. Trans fat, which basically, in a nut shell, is NOT good for you — its assets include increasing the shelf life and flavor of foods. I don’t think trans fats do much for our  body’s shelf life, do you? Don’t get me wrong, we do need fats and by putting healthy fats on your plate, you’re helping nourish every structure and function of the body, including your brain. Healthy fats also help you absorb nutrients more efficiently and keep you feeling full. The Key? You have to pick the right ones, including those from sources such as avocados, olives, butter and ghee. Coconuts fats and certain nuts and nut butters are also excellent sources. I cover the topic in my most recent book, Paleo Cookbook for Dummies (Wiley, 2013). (Photo by freedigitalphotos.net)

Any good athlete knows what my Living Paleo food sponsor (and uber famous Crossfitter) Dan Bailey always says "Nutrition is the Foundation of all performance." The right recovery food will replace your body with the nutrition it needs for growth  - and allow your body to heal and recover so you can be consistent in your efforts.  After a workout,  your body needs protein, and a more dense carbohydrate (starchy vegetable). Instead of grabbing a bagel or a bowl of pasta, be Paleo Smart and give your body what its designed to eat; a Paleo approved starchy carb like a  sweet potato, or some spaghetti squash. Pumpkin, Kohlrabi, Jicama, beets are all also a go.   Side note: Some athletes fuel up on rice or protein shakes for extra energy. This can be Ok for some, as long as your gut is in tip-top shape and you don't have any conditions that are in play (like an autoimmune problem, or intestinal distress). Again, this is why I love Paleo. Because is NOT extreme, but Paleo is your template - you decide how Paleo you want to be based on YOUR needs. However, I always urge people to steer clear of gluten for fuel, because well, in addition to other reasons, it really creates havoc in the gut. Too much to make it really worth it unless its a very once in a while thing... you know, pasta in italy, a special occasion - that kind of thing.  Here's some recipes that will give you SUPER recovery (not to mention Super Immunity)!  SPAGHETTI SQUASH FRITTERS Prep time: 10 min • Cook time: 5 min • Yield: 4 servings Ingredients 1/2 onion, finely minced 1/2 cup almond flour 3 large eggs 1/2 teaspoon salt 1/2 teaspoon ground black pepper 1 spaghetti squash, roasted and shredded (about 4 cups)  1 to 2 tablespoons coconut oil Directions In a large bowl, mix onion, almond flour, eggs, salt, and pepper with a whisk until combined. Squeeze any excess moisture from the squash with a clean dish towel or paper towels, add to the bowl, and mix well. Allow the batter to rest 10-minutes. Place 1/2 tablespoon coconut oil in a nonstick skillet and heat over medium-high heat until the oil is melted and shimmers. Swivel the pan to coat the bottom.  Drop 1/4-cup servings of batter into the pan, making sure they don't touch. Cook until browned on the bottom and starting to set, about 4- to 5-minutes. Flip gently and cook the other side until browned, an additional 3- to 4-minutes. Cook in batches, adding more coconut oil to the pas as necessary. Serve hot.  Tip: These fritters are great topped with browned ground beef or lamb, served with Hearty Chili or enjoyed alongside grilled meats.  Vary It! Substitute shredded zucchini for the spaghetti squash!  SPAGHETTI SQUASH AND MEATBALLS   Prep time: 10 min • Cook time: 40 min • Yield: 4 servings Ingredients 1 large spaghetti squash 3 tablespoons water 3/4 ground beef 1/4 ground pork 1/2 cup fresh parsley leaves, minced 1 large egg 1 clove plus 2 cloves garlic, minced 1 teaspoon salt 1/2 teaspoon ground black pepper 1 tablespoon coconut oil One 28-ounce can diced fire-roasted tomatoes 8 large basil leaves, slivered Salt and ground black pepper, to taste Directions Preheat the oven to 375 degrees. Cover two large baking sheets with parchment paper. Cut the squash in half lengthwise, and scoop out the speeds with a large spoon. Place squash cut side down on the baking sheet. Sprinkle the water onto the paper around the squash. Set aside.  In a large bowl, mix the meat, parsley, egg, 1 clove garlic, salt, and black pepper with a fork until combined. Measure a tablespoon of meat and roll into a ball between your palms. Line up the meatballs on the prepared baking sheet, about 1/2 inch apart. Place both baking sheets in the oven and set timer for 25- to 30-minutes.  While the meatballs and squash are roasting, place the coconut oil and 2 cloves garlic in a saucepan over medium-high heat. Cook until the garlic is fragrant, about 30 seconds, and then add the tomatoes and basil. Stir to combine, increase heat, and bring to a boil.  Reduce heat to low and simmer, uncovered, until slightly thickened, about 10 minutes. Season with salt and pepper to taste.  Cover and reduce heat so sauce is just kept warm.  When the meatballs are golden brown and cooked through (about 25- to 30-minutes), add them to the tomato sauce to keep them warm. Leave the spaghetti squash in the oven to bake for an additional 10-minutes.  Remove the squash from the oven and, using a hot pad to hold it, scrape the inside with a fork to shred the squash into spaghetti-like strands. To serve, mound spaghetti squash on individual plates and top with sauce and meatballs.   BEEF AND BROCCOLI WITH ROASTED SWEET POTATOES   Prep time: 10 min • Cook time: 40 min • Yield: 4 servings Ingredients 2 large sweet potatoes, peeled and chopped into 1/2-inch cubes 2 tablespoons olive oil 1/4 teaspoon garlic powder 1/2 teaspoon ground cinnamon, optional 1 tablespoon plus, 1 teaspoon coconut oil, divided 3 cloves garlic, minced 1 medium onion, chopped 1/2 teaspoon salt 1/2 teaspoon pepper 1/2 teaspoon chili powder 1 pound ground beef 2 cups chopped broccoli Directions Preheat the oven to 375 degrees. In a large bowl, combine the sweet potatoes, olive oil, garlic powder, and cinnamon (if desired). Mix well so that the potatoes are completely covered in oil and spices.  Place the potatoes in a 9-x-13-inch baking dish and arrange in a single layer. Bake for 30-minutes, turning the mixture once. Remove from the oven and set aside.  Heat 1 tablespoon of the coconut oil in a large skillet until it's liquid and shimmering. Add the garlic, onion, salt, pepper, and chili powder. Cook until the onions are soft.  Add the beef to the onions and garlic, breaking up the beef as it browns. Drain the excess fat; remove the beef from the skillet and set aside.  Add the remaining coconut oil to the skillet and heat until the oil is liquid and shimmering. Add the broccoli to pan and cook until it's bright green.  Add the cooked beef and the sweet potatoes to the broccoli, mix well, and heat through. Serve immediately. Tip: You can roast the sweet potatoes the day before. Tip: This recipes is a great recovery food after a Paleo workout! Make this delicious meal in bulk.   SCOTCH EGGS   Prep time: 15 min • Cook time: 30 min • Yield: 8 servings Ingredients 2 pounds ground pork 2 teaspoons salt 1 teaspoon pepper 1/2 teaspoon ground nutmeg Pinch of ground cinnamon Pinch of ground cloves 1 teaspoon dried tarragon leaves 1/4 cup fresh parsley leaves, minced 1 tablespoon dried chives 2 cloves garlic, minced 8 hard-boiled eggs, peeled 4 ounces fried pork rinds, optional 1 raw egg, optional Directions Preheat the oven to 375 degrees. Cover a rimmed baking sheet with parchment paper.  In a large mixing bowl, combine the pork, salt, pepper, nutmeg, cinnamon, cloves, tarragon, parsley, chives, and garlic. Knead with your hands until well mixed.  Divide the pork mixture into 8 equal servings. Roll each piece into a ball and flatten it into a pancake shape. Wrap the meat around a hard-boiled egg, rolling it between your palms until the egg is evenly covered.  Place the meat-wrapped eggs on the baking sheet.  If desired, place the pork rinds in the bowl of the food processor and process until they resemble bread crumbs; pour them onto a plate or in a shallow bowl. In another shallow bowl, beat the raw eggs.  Gently roll each wrapped egg in pork rind crumbs to get a thin dusting. Roll in the raw eggs and then roll a second time in the crushed pork rinds to evenly coat. Place on the baking sheet.  Bake for 25-minutes; increase the temperature to 400 degrees and bake an additional 5 to 10-minutes, until the meat balls are golden brown and crisp.  Tip: Moisten your hands with a little water if the raw meat sticks to them while you're wrapping the eggs. Note: If you use pork rinds, make sure they're all natural and contain just pork and salt-- no MSG or other additives. A good brand is Carolina Gold Nuggets.  Recipe Courtesy of Melissa Joulwan (www.theclothesmakethegirl.com)   BACON BUTTERNUT SQUASH SOUP   Prep time: 15 min • Cook time: 1 hr • Yield: 6 servings Ingredients 1 large butternut squash, peeled and cut into large chunks 3 carrots, peeled and cut into large chunks 1 1/2 tablespoons coconut oil, melted 1/2 pound bacon 1 small onion, chopped 1 small apple, peeled and chopped 3 cups chicken stock 1 cup coconut milk 1 teaspoon salt 1 to 2 tablespoons ground cinnamon, to taste 1 tablespoon ground nutmeg Directions Preheat the oven to 350 degrees. Toss the squash and carrots with the coconut oil. Arrange the mixture in a baking dish and roast uncovered for 35-minutes or until tender.  In a large stockpot or Dutch oven, cook the bacon over medium heat until crisp. Drain on paper towels and set aside. Sauté the onion and apple in the bacon fat until tender, about 5-minutes.  Add the squash, carrots, chicken stock, and coconut milk and bring to a boil, stirring often.  Remove the pot from the heat and use an immersion blender to blend your soup until smooth. (Alternately, you can blend the soup in a food processor or blender in several small batches and return it to the pot.)  Bring the blended soup to a simmer and season with the salt, cinnamon, and nutmeg. Serve in large bowls garnished with crumbled bacon or freeze and save for later.   Recipe Courtesy of George Bryant (http://civilizedcavemancooking.com)

Ok, so I was on the set of The National show Daytime…and Jerry Penacoli the TV Anchor was ALL about this bread. Before you knew it, the entire staff was eating the stuff… you'll love it and never miss the gluten crap. Who wants to feel like they swallowed a bowling ball after a little slice of bread anyway? I highly recommend adding a little grass-fed butter or ghee to really blow your mind!    Paleo Almond Banana Bread: ¾ cup coconut oil 1 cup of honey 2 ripe, chopped, bananas 4 eggs ½ cup coconut milk 1 tsp vanilla extract 1½ cups almond flour ½ cup organic coconut flour ¼ tsp salt 2 tsp baking powder Instructions: Mix together coconut oil, honey, eggs, vanilla, coconut milk, and blend well. In a separate bowl mix the almond flour, coconut flour, salt, and baking powder.  Mix the wet with the dry together, and add chopped bananas.  Spread into a greased cake pan and bake at 350 for 45 minutes to an hour (cover it with tin foil 15 minutes into the baking process so that the top doesn't burn). Stick a toothpick into the cake and bake until it pulls out clean. Recipe compliments of my buddy Chef Cristian Feher of http://www.tampabaychef.com

I just had to say yes. When the folks over at Wiley asked me to spearhead yet another title in their popular media franchise — for Dummies — I couldn't say no. I wanted to say no. After all, the fabulous Melissa Joulwan (you know her … author of the wildly popular Paleo cookbook, Well Fed, and equally popular lifestyle blog, the clothesmakethegirl.com) and I had just finished writing Living Paleo for Dummies. And if that’s not enough, right off the heels of that project, Wendy Warner MD (the physician whom Dr. Oz calls “the doctor he trusts his family with,” medicineinblance.com) and I just completed Boosting your Immunity for Dummies. Two back-to-back books is exciting, yes, but  matched with grueling hours of writing, not to mention the epic battle with Microsoft Word. At times I’d look in the mirror and say, “Who’s this shabby girl?” Ok, I’ll come clean. The 24/7 writing schedule I was on pretty much stripped away my zing — nearly every drop. Teasingly, I’d tell others, “Writing health books has been the unhealthiest thing I’ve ever done!” And yet I simply couldn't resist bringing Paleo Cookbook for Dummies to you because I knew it would be a powerful resource … off the charts in awesomeness! So, about the book! There are several attributes that make it a stand-out among Paleo cookbooks, including its diverse collection of recipes as well as its wide-ranging list of contributors and their talents. Hey, variety is indeed the spice! Massive Diversity You simple cannot go wrong when you have recipes that are diverse, comprehensive and thoughtful. If you are a vegetarian, I’ve got you covered with dishes like Lemon Cucumber Noodles with Cumin (page 229), Zucchini Pasta with Fire-Roasted Tomato Sauce (page 230) and Cocoa Cauliflower (page 221). If you’re a raw food lover, you’re all set with dishes like Kimchi (page 227), Summertime Watermelon Soup, (page 112) and Cabbage Slaw with Tangy Carrot Dressing (page 171). Are you a fish-eating vegetarian? Then you’re sure to love the chapter on Seafood and Fishmonger Meals, like the Salmon a La’ Afrique du Nord (page 193). Meat lovers rejoice over the cornucopia of meat-centric recipes. Recipes like Mango Coconut Chipotle Chicken (page 260) are at your fingertips. Here they are — great flavors, cooked in the healthiest and most “Paleo” kind of way. Is there anything better than that? Top Chefs, Authors and Bloggers I’m so grateful! When I look at the contributors list I have to say, “Girl … you CRUSHED it with this one!” These contributors are fantastic, unique and so different from one another. Each has a gift to share. Check ‘em out: Mark Sisson, marksdailyapple.com  Melissa Joulwan, theclothesmakethegirl.com Michelle Tam, nomnompaleo.com   Arsy Vartanian, rubiesandradishes.com George Byrant, civilizedcavemancooking.com Nick Massie, paleonick.com Jason Crouch, paleopot.com Audrey Olson, primalkitchen.blogspot.com Alissa Cohen, alissacohen.com Whole9 Stamp! There are a ton of whole9-approved recipes in this book (that’s huge in itself!). The folks at whole9life.com (and authors of NYT Bestseller of It Starts with Food) have set a standard in the industry that when they give it their nod, it means no added sugars (real or artificial), grains, legumes or dairy. It also means all packaged products have ingredients free from soy, additives or preservatives of any kind. This makes it easy to lose weight, crush sugar cravings, heal health conditions and look and feel your best. All of this and every tip, trick and trap has been addressed (after seeing and learning from patients for years —  you get it down!). There’s even a chapter dedicated to the kiddos. Can you now see why I couldn't say no to this book? I had a vision from the get-go of bringing to you not only some of my tried-and-true best recipes, but all of my faves from the best chef’s, authors and bloggers out there. And now it’s actually here — woot! Bottom line: You’re gonna love this book and I’m over-the-top excited to bring it into your life! Keep thinking big and living bold! Dr. Kellyann

You cleared out your cupboards. You stocked your kitchen with healthy Paleo foods. Now its time to go Paleo-plus, as in stocking up on primal super foods that will undoubtedly help you get you from where you are now to where you want to be. Primal super foods work overtime in the multitasking department — they heal the gut, decrease inflammation and flood your cells with   nutrients that are more often needed over any others. In fact, super foods help you heal at the deepest of possible levels, from the inside out. This helps to boost your immunity and your energy levels. As well, super foods help you perform at your very best.   Push away that toaster, rice maker and deep fryer and get ready for some good old-fashioned super foods that will move your performance needle far.  1. Unrefined coconut oil Unrefined coconut oil is a favorite oil with which to cook. It can be used for high-heat cooking (and the oil won’t get rancid, which is often a big problem with other oils). Even if you start out cooking with healthy oil (such as olive or macadamia oils), the high heat can oxidize the oil (which means the oil becomes damaged or rancid) and you end up with unhealthy oil. When you use unhealthy oils, you create inflammation in the body, which is the backstory behind many modern-day diseases, including heart disease.  Coconut oil also is a good replacement for butter, because it’s solid at room temperature, and provides a creamy, delicious taste. With its anti-bacterial, anti-aging and anti-inflammatory properties, it’s a sure bet you’ll boost your immunity for better performance using coconut oil.  2. Sweet potatoes I would wager just about all of my “chips,” if betting on sweet potatoes as the food that leads in athlete recovery. These great vegetables give your body the energy you need to refuel and recover. They’re superior to white potatoes because they contain more beta-carotene (that's why they have that beautiful orange glow) and contain no anti-nutrients, unlike white-potato skin. Anti-nutrients, incidentally, can cause gut disturbances and nutrient-depletion … who wants that? Dice them, sauté them or mash them with a little cinnamon and nutmeg, and you’re all set!  3. Grass-fed meats It’s critical for the success of a Paleo athlete to get the right nutrients in his or her body for a beneficial workout, and to re-fuel well for recovery. This is where grass-fed meats really pay off, as they are more nutritious then conventionally raised meats. Grass-fed beef, bison, lamb and goats have less total fat, saturated fat, cholesterol and calories than most other meats. Grass-fed beef also has more vitamin E, beta-carotene, vitamin C, and a number of health-promoting fats, including omega-3 fatty acids and “conjugated linoleic acid” or CLA. CLA may be one of our most potent defenses against cancer. In fact, in a Finnish study, women who had the highest levels of CLA in their diet had a 60 percent lower risk of breast cancer than those with the lowest levels. Switching from grain-fed to grass-fed meat products places women in this lowest risk category. Researcher Tilak Dhiman from Utah State University estimates that you may be able to lower your risk of cancer simply by eating one serving of grass-fed meat each day. You would have to eat five times that amount of grain-fed to get the same level of protection.  Tasty Tip: The fat in grass-fed beef is so healthy that you can actually eat it — no need to trim the excess fat! 4. Eggs Protein plays a big part in the Paleo athlete’s life. Whether you need to pre-fuel with protein and fat, or you need to recover with protein and dense carbohydrates, eggs are your go-to source. They’re a quick protein source that you can have at the ready whenever you need them.  Eggs are filled with vitamins and minerals, including choline and biotin. These two minerals are pretty important because the biotin turns what you eat into energy, while choline moves cholesterol through your bloodstream. Tasty Tip: Don't put the brakes on eating eggs because you fear their cholesterol. Almost everyone produces less cholesterol in their bodies based on how much they consume in food. Studies show that dietary cholesterol doesn't have much affect on blood cholesterol.  5. Homemade bone broths Bone broths provide ridiculously awesome deep healing. These broths are flavorful liquids made from boiling animal bones for an extended period of time, often with vegetables or herbs, and then straining out the solids. The resulting broth is rich in vitamins, minerals, antioxidants and amino acids, which make you perform at your best. Bone broth is a powerful healer that reduces inflammation, heals infection, boosts immunity, stimulates bone health, heals the gut and even has a calming effect. For a great bone broth recipe, check out Chapter 18 in the Paleo Cookbook for Dummies. Tasty Tip: Bone broths heal the digestive system, which helps your immune system strengthen and enhances hair, skin and nail health. In addition, joint pain disappears and your body naturally de-toxes. You can even give some of this liquid gold to your pets — they’ll grow the healthiest coat you can imagine.  6. Organ meats You may be asking why anyone would want to chow down on organ meats. But because these meats are so nutritional, it’s totally worth becoming familiar with them. Athletes are always looking for the best sources of protein, and organ meat is definitely one of them. Kidney, liver and heart all have a high concentration of fat-soluble vitamins, and they’re one of the best sources of Vitamin D. That Vitamin D boost should be a huge motivator, since many people have severe Vitamin D depletion. Organ meats also have essential fatty acids, which are great for the brain and that membrane that lines your cell walls. The most important thing to know about shopping for organ meats? Quality matters. It’s essential you get the finest quality available because not only is deep nutrition found in organs, toxins are stored here as well.  To avoid this, purchase organic, free range which will have considerably lower levels of toxins.  Tasty Tip: For more information on healthy organ meats, go to www.grasslandbeef.com/storefront.bok. 7. Fermented foods Since the gut has a lot to do with overall health and performance, fermented vegetables (or perhaps dairy, if tolerated) can be a great part of your food choices. Fermentation uses beneficial bacteria that are great for gut health. Try kimchi or sauerkraut, or ferment some beets or carrots for fermented vegetable choices. If you are one of the few that can tolerate dairy, then fermented dairy is an option as well. Just be sure and choose raw, fermented, full-fat dairy such as cultured butter, yogurt, kefir, and cheese — you’re getting a healthy fat, a fermented food, and conjugated linoleic acid, which possesses tremendous healing effects. 8. Full-fat coconut milk Paleo athletes love full-fat coconut milk. It’s high in saturated fatty acids and medium-chain triglycerides (MCT), which are both easily burned as fuel by the body. Coconut milk also is a wonderful substitute for heavy cream or yogurt. Buying full-fat is important because the lighter versions are simply the full-fat version, watered down.  Tasty Tip: Always check the labels. Avoid brands with sulfites or added sugar. 9. Berries There’s no arguing … berries taste great and are perfect for adding to a post-workout meal. Low in fructose (you definitely want to keep fructose on the low side to avoid blood-sugar spikes), berries rank high in antioxidants and nutrition. If you can’t get them fresh, frozen berries are a great substitute. In fact, one should always have a spare bag of frozen, unsweetened berries in the freezer. Tasty Tip: For a super luscious way to eat berries, drizzle full-fat coconut milk over them. You’ll feel like your indulging in a sweet. The good news: Berries aren’t overkill, so they don’t create sugar cravings. 10. Meat jerky Athletes often want to refuel with a snack immediately following their work-outs. Paleo snacking is different than the boxed and packaged snacks of modern day. With a little imagination and willingness to try new things, you will find great post work-out options, such as meat jerky. The trick is to find a healthy source that doesn't include added sugars or processed ingredients. Making your own jerky is a good idea if you want to avoid lots of added salt or processing — there are many recipes online. Besides being tasty, jerky is convenient, high in protein and easy to take just about anywhere. Tasty Tip: When purchasing jerky, read labels carefully. Avoid nitrates, MSG, soy, gluten or added sugar. Jerky should be free-range with no antibiotics or added hormones. One of our favorite brands is Steve’s Paleo Goods.

How do you turn one 3.5-minute segment into two 5-minute segments? You come armed with results! When I arrived at the station, no doubt everyone there was eager to hear more about this "Paleo" thing. Truth be told, it was not really me that delivered — it was Frankie (shown at left). Frankie, who works in the control room at NBC affliate KMIR in Palm Springs, dropped 140 pounds in the past year by living Paleo. Frankie's on-air appearance included a lot of gushing about not only losing weight but sleeping better than ever, having better skin, waking up energized and just "feeling like something really changed." The thing is, I KNOW what changed ... like so many that start the Paleo diet to lose some LBs, they find other incredible changes happening. Things start to shift and they not only become fat-burning machines, they actually feel better than they every have. After almost 20 years of helping patients look and feel their best, I am more confident than ever in the Paleo template. When your cells are healthy, you glow, pure and simple, and that's all there is to it. If you don't believe me, ask Frankie!