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In today's fast-paced world, where digital screens dominate our vision and notifications punctuate our silence, prioritizing mental health isn't just beneficial — it's essential.  It's easy to neglect ourselves in the race against time and mounting to-do lists. However, self-care, far from being a passing trend or a buzzword, is key to balancing the many roles we play daily.  Dr. Kellyann’s holistic approach to self-care merges ancient wisdom with modern practices, ensuring a balance of mind, body, and spirit. By rooting a few techniques in nature's nourishing palette and providing actionable steps for daily routines, we can use self-care to nurture our health from the inside out. What Is Self-Care? Self-care can be described as the deliberate actions and choices we make to ensure our well-being. It encompasses those practices and activities consciously chosen by individuals to boost their emotional, physical, and mental health.  Imagine a day when you're feeling down; who better to lift you up than a close friend or family member? Now, think of self-care as becoming that person for yourself, offering a loving embrace or word of encouragement exactly when needed.  It's all about tapping into the well of self-compassion and ensuring we grant ourselves the same care and patience we’d give to the loved ones in our lives. What Are the Benefits of Self-Care? Diving into the world of self-care reveals many benefits that enhance our daily living. Beyond just being a defense mechanism against the onslaught of daily stressors, it provides a sanctuary where we can reset, recharge, and rejuvenate. Feeling the initial signs of burnout? A self-care activity might be the oasis you need.  Beyond the emotional cushion it offers, self-care plays a pivotal role in our physical well-being. By opting for nourishing meals, enough sleep, or even just ensuring our skincare routine remains consistent, we invest in our holistic health.  Remember, this isn't just about pampering, even though that's a delightful aspect of it! Each act in your self-care routine, no matter how minuscule, is a brick in the foundation of a robust mental, emotional, and physical health structure. 15 Self-Care Ideas To Add to Your Daily Life The best part of creating your own self-care plan is that there are so many options. Anything that improves your mental health can count as self-care. Here are a few types of self-care that we stand behind. 1. Deep Breathing and Mindfulness Begin each day with purpose and presence by integrating deep breathing and mindfulness into your morning routine. As you take intentional breaths, you provide vital oxygen to your body, revitalizing every cell and awakening your senses. This simple act has profound effects: it reduces stress, sharpens focus, and promotes inner peace.  Pair this with affirmations that resonate with your heart's desires. These positive, uplifting statements serve as reminders of your inherent worth and potential. Amidst the ceaseless demands of modern life, these moments of serenity lay the foundation for a day filled with clarity, purpose, and intention.  The ripple effects are boundless, influencing not just your day but your overall life outlook. 2. Digital Detox The digital realm, with its incessant notifications and enticing social media feeds, has an undeniable grip on our attention and often leaves us scrolling for hours on end. While these tools offer connectivity and information, excessive immersion can lead to feelings of overwhelm, anxiety, and disconnection from our surroundings.  It's crucial to periodically step back, unfollow sources that don't enrich our lives, and designate specific times as “digital-free” zones. This doesn't mean abandoning technology but rather fostering a healthier relationship with it. By setting these boundaries, you give your mind the space it needs to rejuvenate.  It's an invitation to reconnect with the tangible world, engage in genuine face-to-face conversations, and rediscover the profoundness in stillness and your inner wisdom. 3. Relaxing Baths and Face Masks Transform your bathroom into a wellness retreat and give yourself an exclusive spa day. There’s something inherently therapeutic about immersing oneself in a bubble bath, especially when enriched with aromatic essential oils. These oils not only soothe the senses but also have the power to rejuvenate the body.  Follow up your soak with a DIY face mask, tailor-made to suit your skincare needs. This ritual of pampering, which you can elevate with a manicure or pedicure, encapsulates self-love, reminding you that it's okay and even essential to prioritize yourself. 4. Regular Exercise Exercise, often perceived primarily as a body-enhancing tool, is actually a potent elixir for the soul. It's more than just movement; it's a celebration of what the body can achieve. Experts universally hail its benefits, emphasizing its role in mental well-beingas much as physical.  Whether you find solace in the rhythmic strides of jogging, feel alive with the intensity of high-intensity workouts, or connect with yourself during a yoga session, the advantages are manifold. Beyond the surge of endorphins, which are natural mood boosters, regular exercise fortifies the body against illnesses. It also teaches discipline, resilience, and self-confidence — traits that seep into every facet of life, magnifying our potential. 5. A Cup of Tea or Coffee In the midst of our ever-demanding lives, laden with endless tasks and responsibilities, taking a brief respite with a hot cup of tea or coffee becomes more than just a beverage break — it transforms into a cherished ritual. The steaming cup serves as a bridge to moments of contemplation and introspection. As the warmth seeps through your fingers and the aroma wafts to your senses, you're momentarily transported to a realm of calm.  Perhaps during this pause, you may find yourself glancing over a vision board, drawing inspiration, and aligning with your goals. This time becomes a gentle reminder that amidst our race against time, it's essential to slow down, to savor, and to appreciate.  6. Decluttering Tidying up your physical space often mirrors a cleansing of the mind. As you declutter your workspace, wardrobe, or home, you're not just making space in your surroundings but also paving the way for clearer thoughts and a rejuvenated spirit.  The process encourages focus, reduces feelings of being overwhelmed, and sets a positive environment for productivity. It's not just about discarding items; it's a purposeful act of cherishing what truly matters and creating an ambiance that supports your well-being. 7. Uplifting Podcasts and Audiobooks One of the best things about today's digital era is we can easily find a variety of audio options that can influence our mindset and mood. By opting for enlightening podcasts, curated playlists, or absorbing audiobooks, you're making a conscious choice to nourish your mind with insightful, uplifting content.  Whether it's an episode about holistic health tips, a song that boosts your mood, or an audiobook on personal growth, such selections can provide fresh perspectives, motivate change, and support continuous learning, which are all essential for nurturing a well-balanced life. 8. Quality Time With Loved Ones Human connection and spending time with loved ones remains a fundamental aspect of our well-being. In moments of joy or challenges, being with family and friends provides comfort and solace. Their laughter, understanding, and support fortify our emotional health.  Even in times when physical meetings can be limited, a heartfelt video call, a thoughtful message, or even a handwritten note can bridge distances. Cherishing these bonds not only maintains our emotional equilibrium but also reminds us of the love and warmth that enrich our lives. 9. Embracing Nature Nature possesses a tranquil magic that soothes the soul. Stepping out to inhale the fresh air, feeling the sun on your skin, or listening to the rustling leaves — it all grounds us, reminding us of life's simple joys.  Whether it's a serene walk in the park, tending to a garden, or simply gazing at the stars, these moments of reconnection with nature have the power to refresh and revitalize our minds, offering a sanctuary from the daily hustle. 10. Journaling and Creative Expression In an era where voices and noises constantly surround us, finding an avenue to articulate our personal narratives becomes indispensable.  Journaling serves as this haven and functions as a highly beneficial form of self-care. With every stroke of the pen, we chart a journey of introspection, self-discovery, and clarity. It's a sanctuary to pour out emotions, untangle thoughts, celebrate joys, and process challenges.  Beyond the written word, embracing the arts — whether it's the evocative strokes of painting, crafting, or knitting — allows for a raw, unfiltered expression of the soul.  Engaging in such activities is not merely recreational; it's a cathartic release, a medium to channel emotions and capture the essence of one's being. Embracing these modes of self-expression fortifies mental resilience, fosters a profound sense of achievement, and serves as a testament to the beauty and depth of human emotions and aspirations. 11. Clean Out Your Diet The food we consume not only fuels our bodies but also influences our emotional well-being. By choosing a diet abundant in whole foods, we support our body's natural processes and nourish it with essential nutrients.  A cleaner diet doesn’t just maintain physical health; it fosters a clearer mind and brighter mood. By integrating fresh vegetables, lean proteins, and fruits and reducing processed items, you're actively taking a step towards better health, vitality, and a balanced emotional state. 12. Engaging in a Hobby or Passion Project There's immeasurable joy in immersing oneself in a cherished hobby or exploring a newfound passion. These activities, be it painting, music, gardening, or crafting, offer an escape — a space where time seems to stand still.  Dedicating moments to such pursuits is not just about skill acquisition; it encourages mindfulness, elevates our mood, and provides a tangible sense of achievement. In the process, it’s a wonderful reminder of the many ways we can find happiness and fulfillment. 13. Counting Blessings In the hustle and bustle of daily life, it's easy to overlook the small wonders around us. Pausing to acknowledge and express gratitude for these blessings — a heartwarming message, a kind gesture, or the beauty of a sunset — can have transformative effects.  Practicing gratitude not only elevates our mood but also shifts our perspective towards positivity, helping us focus on abundance rather than lack. Over time, this simple practice fortifies emotional well-being and cultivates an outlook of hope and contentment. 14. Setting and Maintaining Boundaries Boundaries are more than just limits; they're declarations of self-worth. By understanding our capacities and acknowledging our limits, we set parameters that shield us from being overwhelmed.  Whether in personal relationships, work, or social engagements, knowing when and how to assertively say no is an act of self-respect. It maintains our mental equilibrium, safeguards our energy, and emphasizes that self-care is an ongoing practice that requires us to prioritize our well-being over external demands. 15. Take a Walk Walking, in its simplicity, offers multifaceted benefits. Whether you opt for an energizing morning jog to jumpstart the day or a serene evening stroll to wind down, the combination of movement, nature, and fresh air works wonders.  It not only supports cardiovascular health but also offers a meditative space, allowing for reflection and reconnection with yourself.  The Takeaway Self-care isn’t a mere indulgence or an occasional luxury for a Sunday evening; it’s a fundamental and daily necessity, a rhythm we should engage in and embrace.  By integrating these self-care tips into our daily routines, we not only enhance the quality of our lives but also cultivate resilience, positivity, and a deeper connection with ourselves. Always remember that it's not about how much time you dedicate but the quality of that time and the intention behind it.  While everyone's self-care journey is unique, there’s no question that it’s universally important. As you embark or continue on this path, Dr. Kellyann is ready to support and amplify your efforts, ensuring every moment of self-care is fruitful, rejuvenating, and wholly enriching. Sources: About Mental Health | CDC Self-Care: What Is It? Why Is It So Important for Your Health? | UAB Work Burnout Signs: What to Look for and What to Do About It | The Brink | Boston University Caring for Your Mental Health | NIMH Breath Meditation: A Great Way to Relieve Stress | Harvard Health Exercise for Mental Health | PMC Endorphins: What They Are and How to Boost Them | Cleveland Clinic Nutritional Psychiatry: Your Brain on Food | Harvard Health

In today's bustling world, we often find ourselves running between work deadlines, family responsibilities, and cell phone notifications. Amidst this whirlwind, it's easy to neglect the very essence of our well-being: self-care.  Self-care is not just another term thrown around in wellness circles; it's a pivotal component of our overall health. Taking time to care for yourself might seem like a luxury, but it's an essential factor that influences both our mental health and physical well-being.  When we constantly push ourselves without rest, the threat of burnout lurks around every corner, compromising our quality of life. What Is Self-Care? Self-care means creating intentional moments where you prioritize your emotional, physical, and mental health. It's not just about bubble baths and spa days, although those are lovely.  At its core, self-care is about recognizing and addressing your needs, be it a break from the daily routine, a deep breathing exercise, or simply ensuring you get the recommended hours of sleep.  It's a proactive approach to healthcare, focusing on prevention rather than cure, emphasizing the importance of self-care in safeguarding our well-being. How Can Self-Care Impact Mental Well-Being? In a world dominated by digital devices and social media, our minds are constantly bombarded with information and stressors. Regular self-care activities act as a buffer, bolstering our mental health and enhancing our self-esteem.  By addressing our emotional health needs and giving ourselves permission to take breaks, we counteract the effects of chronic stress, which, if unchecked, could lead to mental illness. Through a curated self-care routine, we not only improve our mood but also combat the feelings of anxiety and overwhelm. How Can Self-Care Contribute to Physical Health? Self-care is naturally highly beneficial to your mental health. However, that doesn’t mean that your physical health can’t also experience a significant boost from your self-care plan. Here are just a few ways that self-care can support your physical health. Soothes Feelings of Stress Chronic stress is a silent enemy that has tangible effects on our bodies. By incorporating daily self-care practices like deep breathing exercises and mindful meditation, we can mitigate the negative impacts of these stressors on our health. Encourages Proper Nutrition Stress has a way of driving us towards comfort foods that, more often than not, lack nutritional value. These foods might offer temporary solace but can lead to weight gain and health problems in the long run. By adopting a balanced diet filled with natural, whole foods, we can nourish our body, boosting both our physical health and emotional well-being. Supports Energy Exercise, nutrition, ample hours of sleep, and mental rest are pillars of self-care that directly contribute to our energy levels. A balanced diet, combined with physical activities we enjoy, like dancing or yoga, ensures our body has the fuel it needs. When coupled with adequate rest and mental rejuvenation, it results in sustained energy throughout the day. How Can You PrioritizeSelf-Care in Daily Life? Recognizing the importance of self-care is one thing; integrating it into a daily routine is another. Start with small steps. Carve out moments in your to-do list dedicated to yourself.  Whether it's a short walk during lunch, turning off social media for an hour, or indulging in a bubble bath, these acts accumulate over time, enhancing your overall health. What Are Some Effective Self-Care Practices? Everyone is unique, and the best self-care practices for one person might not work as well for the next. When designing your own self-care plan, it’s essential to take time to consider what exactly works best for you. Here are a few effective self-care practices to get you started. Physical Self-Care In a society where burnout is often seen as a badge of honor, listening to our bodies becomes crucial. Physical self-care goes beyond mere exercise routines; it's about nourishing every aspect of our physical being to ensure optimal health and vitality. Engage in Regular Exercise The importance of regular physical activitycannot be understated. Exercise supports energy, improves mood, and fosters a sense of well-being.  Whether it's a morning walk where you commune with nature, a dance session where you let go of inhibitions, or a calming session of yoga that harmonizes the mind and body, choose a physical activity that you genuinely enjoy. This ensures consistency and turns exercise from a chore into a cherished routine. Prioritize Rest  Sleep is our body's natural reset button. Every cell and every organ relies on adequate rest to repair and rejuvenate. In an age of endless notifications and to-do lists, ensuring you get enough sleep each night isn’t just a luxury; it's a necessity. It plays a pivotal role in memory, learning, immune function, and metabolic processes. Nourish Your Body A balanced diet is the cornerstone of physical health. Every bite we take is a decision — a choice between processed, empty calories or nutritionally rich foods that fuel our body. Embrace a diet that prioritizes whole foods packed with the vitamins and minerals essential for optimum function. Think of food not just as sustenance but as medicine for the body. Relaxation and Pampering Occasionally, our bodies crave that extra bit of pampering. A relaxing bath infused with natural salts and essential oils can soothe muscles and calm the mind. If you're inclined, treat yourself to a spa day, letting professionals cater to your physical well-being, melting away the stresses of daily life. Emotional Self-Care Our emotional well-being, while intangible, has profound effects on our quality of life. Emotional self-care revolves around recognizing, understanding, and expressing our feelings, ensuring mental and emotional balance. Practice Self-compassion and Self-acceptance In a world where we're often our harshest critics, self-compassion becomes vital. It's about understanding that imperfection is part of the human experience. Treat yourself with the same kindness and understanding as you would a dear friend. By practicing self-acceptance, we not only recognize our worth but also foster positive self-esteem. Try Activities That Spark Joy Engaging in activities that bring genuine happiness is a direct route to emotional well-being. Whether it's painting a canvas, strumming a guitar, or losing yourself in the harmonies of your favorite song, find that one thing that lights up your soul. These aren't just hobbies; they're lifelines that anchor us during tumultuous times. Journaling and Expression Putting pen to paper is a therapeutic exercise. Journaling provides a safe space for our thoughts, hopes, fears, and dreams. It's an avenue to express, reflect, and sometimes even discover our feelings. By translating emotions into words, we not only gain clarity but also lighten the emotional load we might be carrying. Seek Therapy or Counseling There's immense strength in seeking help. In moments when emotions seem overwhelming or past traumas resurface, enlisting professional help via therapy or counseling can be invaluable to your well-being. Therapists provide a neutral, safe space to navigate complex feelings, offering tools and techniques to cope, heal, and thrive. Social Self-Care Humans, by our very nature, are social beings. Our evolution, survival, and mental well-being have always been tied to our ability to form connections. Social self-care is about cultivating and nourishing these relationships, ensuring a network of support and shared joy. Spend Quality Time With Loved Ones There's a profound difference between just spending time and spending quality time with those we care about. Whether it's a heartfelt conversation with a family member, a laughter-filled evening with friends, or a simple shared silence with a loved one, these moments anchor us. They remind us of who we are, where we come from, and the bonds that shape our lives. Build and Nurture Supportive Relationships The relationships we invest in grow and thrive. By actively nurturing connections, showing genuine interest, and offering support, we build a network that's not just about socializing but about genuine care and understanding. These relationships become our pillars during challenging times and reasons to celebrate during moments of joy. Join Social or Interest-based Groups One of the most invigorating experiences is connecting with individuals who share our passions. Joining a group — be it for reading, hiking, art, or any other interest — not only enhances our skill or knowledge but also widens our social circle. Such groups provide a platform to learn, share, and grow together. Acts of Kindness and Volunteering The adage, "The more we give, the more we receive," holds true, especially when it comes to kindness. Engaging in acts of kindness, big or small, not only enriches another's life but also fills us with a deep sense of fulfillment. Volunteering, be it for community service, environmental causes, or supporting the underprivileged, provides perspective and a sense of purpose. Spiritual Self-Care Spiritual self-care delves deep into the soul, exploring our place in the universe, our purpose, and our connection to the larger cosmos. Mindfulness and Meditation In the hustle and bustle of life, pausing and turning inwards can be a rejuvenating experience. Mindfulness practices, whether meditation, deep breathing, or simply being present in the moment, offer a refuge from external chaos. They ground us, helping us attain a sense of balance and inner peace. Explore Beliefs and Values Each of us carries a set of beliefs and values, consciously or subconsciously shaping our decisions and actions. Dedicating time to introspect, question, and understand these beliefs can be enlightening. It's not about adhering to a particular doctrine but about understanding what resonates with our inner truth. Connect With Nature Nature, in all its splendor, is a spiritual experience in itself. The rustling leaves, the flowing rivers, the vastness of the oceans, and the serenity of the mountains all speak a universal language of connection. Spending time outdoors, taking in the beauty, and acknowledging our tiny yet significant place in this vast cosmos can be deeply humbling and spiritually uplifting. Engage in Purpose-driven Activities Spiritual well-being often stems from a sense of purpose. Engaging in activities, whether professional or personal, that align with our sense of purpose brings a profound sense of fulfillment. It might be creating art, writing, teaching, or any other endeavor that feels bigger than oneself, contributing to the larger good. Personal Self-Care In a world constantly pulling us in different directions with countless demands on our time and energy, personal self-care stands as our sanctuary. It's a dedicated space and time where our primary commitment is to ourselves and to our mental, emotional, and physical well-being. Set Boundaries It might seem like a simple act, but setting boundaries is revolutionary. Whether it's a demanding task at work, a friend seeking more time than you can give, or a hobby that's lost its joy, saying "no" is a profound way to honor your limits.  This isn't about being rigid but about understanding and communicating what we can and cannot offer in different spheres of life. When we set boundaries, we reclaim our time and energy, allowing ourselves to focus on what genuinely aligns with our well-being. Activities for Relaxation Different things relax different people. For some, losing yourself in the pages of a book, feeling the world fade away with every turning page, can be therapeutic for some people. It's essential to identify and indulge in these activities that let you disconnect, rejuvenate, and return to life with renewed vigor. Personal Growth and Learning Personal self-care isn't just about relaxation; it's equally about growth. Engaging in new hobbies, attending workshops, or even learning through online courses can be empowering. This path of self-discovery and skill acquisition can rekindle passion, ignite curiosity, and introduce us to aspects of ourselves we hadn't met before. Prioritizing Leisure Leisure isn't a luxury — it's an essential part of mental health. In an achievement-oriented society, taking breaks can often be misinterpreted as laziness.  However, moments of leisure, be it an afternoon dedicated to painting, gardening, or just daydreaming, have the magic to refresh our minds and bodies. These breaks are not mere pauses; they're opportunities to refuel and gain clarity, ensuring we return to our tasks with heightened creativity and productivity. The Takeaway Self-care is not just an act but a lifestyle. It's an intentional decision to prioritize yourself amidst the chaos of life. It's a realization that to take care of others, you first need to care for yourself. Whether you're addressing emotional health, battling burnout, or simply wanting to elevate your quality of life, self-care is the key. As you embark on this journey, consider partnering with Dr. Kellyann to support your efforts. Our natural solutions are crafted, keeping in mind the essence of self-care, ensuring that every aspect of your well-being is catered to.  Sources: Understanding the Burnout Experience: Recent Research and Its Implications for Psychiatry | PMC Self-care: What Is It? Why Is It so Important for Your Health? | UAB Neurobiology of Chronic Stress-Related Psychiatric Disorders: Evidence from Molecular Imaging Studies | PMC Why It Matters | Nutrition | CDC The Role of Self-Compassion in Development: A Healthier Way to Relate to Oneself | PMC Writing Therapy: a New Tool for General Practice? | PMC How Hobbies Improve Mental Health | USU Mindfulness Exercises | Mayo Clinic Helping People, Changing Lives: 3 Health Benefits of Volunteering | Mayo Clinic Health System Nurtured by Nature | American Psychological Association The Importance Of Setting Healthy Boundaries | Forbes The Importance of Personal Growth | Coffee and Goals | St Edward    

There’s no arguing net carbs are a hot topic. Some say the most accurate way to calculate your carb load is to consider your “net carbs” only. Although your body naturally loves them. Some say eat them. Some say avoid them. So what are you to do? If you want a slim waistline and would prefer living a long life free from disease, refined carbohydrates must go...or at least be reduced significantly. To get a more accurate representation of how the carbs you eat are affecting your weight, you should know the types of carbs to avoid, the number of carbs you should eat and when, and how to calculate net carbs. What are Refined Carbohydrates? Refined carbohydrates are typically grains and sugars that undergo extreme processing to remove almost all traces of nutrients. This includes vitamins, minerals, protein, fat, and fiber. Essentially, mostly what you’re left with is carbohydrates or “empty calories” as many call it. These foods quickly spike your blood sugar and insulin levels. And this is bad. Because chronic high blood sugar and insulin is what leads to weight gain, obesity, type 2 diabetes, and so on. So when it comes to carbs, we recommend getting them from whole food sources. And by this, I’m talking about colorful fruits and vegetables. How Many Carbs Should You Eat? The grams of carbs you eat per day also depends on your goals as well as your activity level and if you’re following a specific diet or way of eating. In our my personal and professional experience, a low carb paleo inspired or ketogenic diet is the best way to slim down and feel your best. Essentially, you want to condition your body to efficiently burn stored fat as fuel as opposed to carbs. And in order to do this, you need to feed your body more fat and fewer carbs. Thus, in these cases, determining the optimal grams of carbs that should be consumed daily is essential. Very generally speaking, ketogenic dieters typically consume no more than 35 - 50 grams of carbohydrates a day or 25 - 30 grams of “net carbs.” What are Net Carbs? The total amount of carbohydrates for any given food or product are broken down into several categories, which include: Fiber Starch Sugars Sugar alcohols You’ll see some, if not all, of these on nutrition labels as well as in nutrient databases and apps, such as MyFitnessPal. However, not all categories of carbohydrates affect your blood sugar the same way. For instance, starches and sugars are rapidly absorbed and converted to glucose, which generally causes sharp spikes in your blood sugar and insulin. And as I previously mentioned, this is what you want to avoid. On the other hand, fiber and sugar alcohols are slowly absorbed, if at all. Plus, they’re metabolized differently, if at all. Thus, they don’t cause your blood sugar and insulin levels to rise. Which is a good thing! Thus, the most accurate way to calculate your carb load is to consider only “net carbs” or the actual amount of carbs that will affect your blood sugar. Knowing the net carbs of specific foods will allow you to determine appropriate serving sizes in order to stay within your limit. Let’s look at a few examples: Raspberries: raspberries are an excellent source of antioxidants as well as fiber. A half-cup serving contains approximately 7 grams of carbohydrates. However, 4 grams of this total comes from dietary fiber. Thus, the calculation for net carbs would be as follows: 7 grams (total carbs) - 4 grams (dietary fiber) = 3 grams (net carbs) Spinach: spinach is packed with vitamins, minerals, and powerful plant nutrients to keep you healthy and slim. We  I love adding a handful in our my collagen shakes. And fortunately, most of the carbs (64%) come from fiber. Thus, low carb dieters can get away with eating lots of spinach as well as most other leafy greens. The exact net carb count for one cup of spinach is as follows: 6.75 grams (total carbs) - 4.32 grams (dietary fiber) = 2.43 grams (net carbs) Avocado: avocado is one of our my favorite superfoods. It’s got it all. Healthy fat, vitamins, minerals, phytonutrients, and good dose of fiber. It’s a delicious and filling the perfect food for low carb and keto diets. Plus, it’s creamy and delicious! Let’s take a look at the math for a half-cup serving: 6.4 grams (total carbs) - 5 grams (dietary fiber) = 1.4 grams (net carbs) How Does the Body Digest Fiber? Fiber is a type of carbohydrate that our bodies can't digest. It moves through our digestive system mostly unchanged, and this is what contributes to its many health benefits. There are two types of fiber: soluble and insoluble.  Soluble fiber dissolves in water and forms a gel-like substance, which can help lower blood glucose levels and cholesterol.  Insoluble fiberpromotes the movement of material through your digestive system and adds bulk to the stool, aiding in regular bowel movements. The process begins in the stomach, where food is mixed with stomach acid and enzymes. Fiber, however, remains largely undigested at this point. It moves into the small intestine, where other types of carbohydrates, like sugars and starches, are broken down and absorbed — but fiber continues its journey relatively intact. Upon reaching the large intestine or colon, soluble fiber undergoes fermentation by gut bacteria. This process produces short-chain fatty acids and gasses, which may lead to bloating in some individuals. These short-chain fatty acids provide numerous health benefits, including supporting gut health and encouraging insulin sensitivity. It's essential to check food labels for fiber content when planning your meals. The FDA recommends a daily intake of 25 grams of fiber for a 2,000-calorie diet. However, needs may vary based on age, gender, and health goals, and it's always a good idea to consult with a dietitian to determine what's best for you. How Does the Body Digest Sugar Alcohol Carbs? Sugar alcohols are types of sweeteners found in many sugar-free and low-carb foods. They are a popular choice for those seeking weight loss or blood glucose control, as they have a lower glycemic index than regular sugar — this means they generally shouldn’t raise your blood sugar as much. Common sugar alcohols include erythritol, xylitol, sorbitol, and maltitol. The digestion of sugar alcohol begins in the small intestine. Unlike sugars and starches, they are not fully absorbed into the bloodstream. This results in a slower and smaller impact on blood sugar levels compared to regular sugars. However, because they are not fully absorbed, sugar alcohols continue their journey to the large intestine. Here, they are fermented by gut bacteria. This process can sometimes cause digestive discomfort, like bloating, especially when consumed in large quantities. Sugar alcohols can be subtracted from total carbohydrates when calculating net carbs, just like fiber. But be sure to check food labels and the ingredients list, as food manufacturers have different ways of listing these sweeteners. Atkins and other low-carb diet followers often use these types of carbohydrates as part of their eating plan. Just remember, everyone's body responds differently to these types of carbs, so it's important to observe your own reactions and adjust accordingly. Your dietitian or healthcare provider can provide personalized advice based on your wellness goals. Spacing Out Your Carbs If you’re following a low carb diet, we , I also recommend spacing out your carbs. For instance, if your daily limit is 30 grams of net carbs, then you probably shouldn’t have them all in one meal. Maybe loosely target 10 grams per meal if you eat 3 meals a day and 15 grams per meal if you are an intermittent faster and only eat 2 meals a day. This will ensure your carb load during any given meal stays low as well as avoid a blood sugar spike. How Does Fiber Affect Carb Metabolism? Fiber has a unique impacton carb metabolism. Unlike simple carbs that are quickly broken down into sugars and absorbed into the bloodstream, causing a rapid rise in blood glucose, fiber is a complex carb that the body handles differently. When we consume fiber-rich foods like whole grains and veggies, the body is unable to fully break them down. This slows the absorption of other carbs eaten at the same time, which can help manage blood sugar spikes.  So even though fiber is a part of the total carb count listed in nutrition facts, its non-digestibility means it does not contribute to blood sugar levels in the same way as other carbs. What Are the Benefits of Counting Net Carbs? While some people prefer not to count carbs, many people who follow a keto diet do choose to count their carbs. This is because it can help them stay in ketosis and be mindful of how they’re eating. Here are a few reasons why you may want to consider counting your net carbs. 1. Less Restrictive Counting net carbs instead of total carbs can make a low-carb or ketogenic diet more accessible. By subtracting grams of fiber and sugar alcohols, like mannitol, from the total carb count, we get the net carbohydrates. This method allows the inclusion of more nutrient-dense foods, such as veggies and certain protein bars, without significantly increasing blood sugar. 2. May Encourage a Higher Intake of Fiber Because fiber can be subtracted from the total carb count when calculating net carbs, people may be more inclined to consume fiber-rich foods like whole grains and veggies. These foods, apart from their fiber content, are packed with vitamins, minerals, and antioxidants that contribute to overall health. 3. May Support Balanced Blood Sugar Levels By focusing on net carbs, individuals can better regulate their blood sugar levels. Net carbs account for the carbs that affect blood glucose, allowing for more precise dietary planning and better blood sugar control. What Are the Downsides of Counting Net Carbs? Although there are many benefits to counting net carbs, there are plenty of people who prefer not to. Here are a few reasons why some people may not be interested in counting net carbs. 1. May Be Less Effective for Those With Health Conditions While counting net carbs can be beneficial for many, it might not be the best approach for everyone. Individuals with specific health conditions, such as diabetes or metabolic syndrome, might need to pay more careful attention to their total carb intake, including fiber and sugar alcohol. 2. Not 100 Percent Accurate Counting net carbs is not a foolproof method. The Food and Drug Administration (FDA) does not regulate the term "net carbs,” and manufacturers may calculate them differently.  Also, not all sugar alcohols have the same effect on blood sugar, and the fiber in packaged foods can vary in quality. Thus, relying solely on net carbs without considering other aspects of nutrition can be misleading. How To Calculate Carbs When Using Whole Foods When calculating carbs in whole foods, it's important to consider both total carbohydrates and net carbohydrates. To determine the total carb count, make sure you reference a reliable nutrition database, which will provide you with an accurate grams-per-serving measurement for the food in question. To find the net carb count, subtract the grams of fiber from the total carbs. For example, if a cup of broccoli contains six grams of total carbs and two grams of fiber, the net carbs would be four grams (sox grams total carbs - two grams fiber). What Are High-Carb Whole Foods? Certain whole foods are high in carbs. These include starchy vegetables like potatoes and corn, fruits like bananas and apples, and grains like rice and oats.  While these foods are rich in carbs, they also provide important nutrients and can be part of a balanced diet when consumed in appropriate portions. How To Calculate Carbs When Eating Processed Foods When dealing with processed foods, calculating carbs can be a little more complex due to the inclusion of added sugars and sugar alcohols. However, food labels can be incredibly helpful in this case.  Look at the nutrition facts panel to find the total carbohydrates. This number includes all types of carbs: sugars, fiber, and sugar alcohols. To calculate net carbs in processed foods, subtract the fiber and the grams of sugar alcohols from the total carbs. It’s important to note that not all sugar alcoholsimpact blood sugar equally.  For instance, erythritol doesn’t affect blood sugar, while others, like maltitol, may have a minor impact. Make sure to consider this when calculating net carbs in processed foods. What Are High-Carb Processed Foods? Many processed foods are high in carbs, particularly those with added sugars. These include sweets like cookies, candies, and cakes, as well as many breads, pastas, cereals, and snack foods. Soft drinks and fruit juices are also high in carbs. Processed foods can cause rapid spikes in blood sugar and may contribute to health problems over time. Therefore, it's essential to read food labels carefully and pay attention to both the total and net carbs. How Can You Eat a Low-Carb Diet? Eating a low-carb diet involves choosing foods that have fewer total and net carbs.  Start by focusing on whole foods, particularly lean proteins and non-starchy vegetables. Fish, poultry, eggs, leafy greens, and cruciferous vegetables are all excellent low-carb choices. Nuts and seeds can also be included in moderate amounts. When it comes to processed foods, you may want to choose those with no added sugars and a low net carb count. Reading food labels can help you make informed choices about the foods you consume. In Conclusion Calculating net carbs is a more accurate representation of carbohydrate intake when it comes to how carbs affect your blood sugar and insulin levels. Because fiber, a component of carbohydrates, is not your enemy. Thus, if you’re battling with a blood sugar disorder, it’s always a good idea to calculate your net carbs. Plus, if you’re on a low carb diet hoping to turn your body into a fat-burning machine, calculating your net carb intake is essential. Keep thinking Big and living BOLD! Sources: Fiber | The Nutrition Source | Harvard School of Public Health Questions and Answers on Dietary Fiber | FDA What You Should Know About Sugar Alcohols | Cleveland Clinic Effects of Dietary Fiber and Its Components on Metabolic Health | PMC The Role of Short-Chain Fatty Acids | NCBI Bookshelf How Does The Stomach Work? | NCBI Bookshelf

Let’s be honest. Some of us are die-hard coffee fanatics. We can’t even think about starting our day without a cup of joe, let alone function without it. Are you a leave-me-alone-until-I’ve-had-my-coffee lover like I am? If so, you’re going to be pretty excited about trying my five-day cleanse.  The Coffee and Cleanse Myth We often hear how restricting cleanses are, which, quite frankly, limits the success of a cleanse from the get-go. Most people are left feeling hungry, and fighting off the cravings deters them from seeing a cleanse through to the end. But not anymore. My cleanse and reset is designed to be gentle and satisfying. You’ll be amazed by the boost of energy and lack of cravings, with the fabulous bonus of unlimited coffee! Did I just say unlimited? Let’s debunk the coffee and cleanse myth right now. It’s a common misconception that coffee will rob you of your body’s water. Cleanses have banned you from drinking coffee while you’re working to cleanse and reset your systems, but the big no-no turns out to be an asset during a cleanse after all. Hydration levels are not affected by consuming coffee. You can even check off your water intake boxes for the amount of coffee you drink each day. The Benefits of Coffee Contrary to what many have been led to believe, coffee offers other health benefits aside from the hydration. Did you know that you can lower the risk of diabetes by drinking three to four cups of coffee daily? It just might help guard you against dementia and add years to your life. Through research, drinking a daily cup of coffee was found to lower one’s risk of death by 12%, while an average of two to three cups bumps this number up to 18%! And that’s not all it has to offer. Drinking coffee helps improve your physical performance and increases the burn of more calories after a workout. My five-day cleanse will provide you with clean protein, giving you the energy and stamina to continue exercising during your cleanse days. Getting the green light to pair one of your favorite beverages with your cleanse just makes it even more attractive, right? Take a peek at a few more wins supporting caffeinated coffee’s ergogenic effect: Increased endurance Reduction in exertion Reduction in pain Roughly 15% increase in burned calories when consumed before workouts The Rules of Sweeteners If you choose to do my one-day "Keto-Push" before starting the five-day cleanse, you may experience a bit of the carb flu. A couple of cups of coffee is ok, but make sure you don't use any artificial sweeteners or cream for a full twenty-four hours. Your body will kick into high gear fat-burn mode if you trust me on this. When you begin day one of my five-day cleanse, you’re welcome to start enjoying unlimited cups of coffee, with a few little “rules” to keep in mind. Instead of your regular coffee sweeteners, you may use stevia or monk fruit during this time. You’ll need to forfeit your cream and creamers, but you’ve got this!  Ready to get started on your five-day path to health? Find out how you can grab all the tools and step-by-step guidance you’ll need for a safe and successful cleanse and reset today! Keep thinking Big and living BOLD!

No matter how healthy a food is—seafood, eggs, apples, nuts—some people have a reaction to it. Even something as innocent as lettuce can cause severe symptoms in a few people. You know that I’m big on getting plenty of collagen in your diet—whether it’s by drinking bone broth (which contains the building blocks of collagen) or using collagen supplements. That’s because collagen gives you beautiful skin, hair, and nails. It also helps you build a rock-solid gut, which is a must for weight loss and glowing health. A few people, however, have a reaction to bone broth or supplements containing collagen. These people experience histamine intolerance symptoms such as headaches, digestive upsets, heart palpitations, and skin flushing. When this happens, a likely culprit is histamine intolerance, a problem that affects about 1% of people—and that’s what I want to talk about today.  What are histamines? Histamine is a neurotransmitter that plays an important role in keeping your immune system, your digestion, and your nervous system working right. Many foods are high in histamine, promote the release of histamine, or limit its breakdown. What food contains histamine? These foods include shellfish, nuts, chocolate, citrus fruits, tomatoes, black and green tea, spinach, fermented foods, collagen, and bone broth. For the vast majority of people, the amount of histamine in a food simply isn’t an issue. If your system is working right, it immediately inactivates any histamine you don’t need, using two enzymes called DAO and HNMT, and that’s the end of the story. Sometimes, however, things go wrong. A number of factors, from genetic mutations to medical conditions like Crohn’s disease, can lead to high levels of histamine. In some cases, the only solution may be to stay on a histamine intolerance diet forever. What are the symptoms of histamine intolerance?  The most common problem in people with histamine intolerance is a sick, leaky gut. In these cases, healing the gut may make histamine issues vanish. There are two reasons for this.  An inflamed gut is a symptom of a histamine intolerance. DAO—which does much of its work in the intestine—can’t do its job right. As a result, it won’t break down enough histamine.  A symptom of a histamine intolerance is a leaky gut. Histamines can escape through your gut wall, triggering a violent immune system reaction.  How do I manage a histamine intolerance? The solution is obvious: Fix your leaky gut, and DAO can rein in those histamines. In addition, histamines will stop escaping into your blood stream and setting off your immune system’s alarms. So that’s the why behind this healing strategy. Now, let’s get to the how. Here’s the way to go about building a rock-solid gut if you have histamine issues: Cut grains, sugar, soy, dairy, and artificial ingredients out of your diet. All of these damage your gut. Initially, avoid even healthy foods that are high in histamines. Here’s a list of them. (Remember, however, that the histamine content of a food may vary depending on its age and other factors. Also, experts don’t always agree on which foods belong on the high-histamine list, so you may need to do a little experimenting.) Eat egg yolks and fresh, lean meat and poultry. If you have leftovers, freeze them immediately. (The histamine level of meat increases over time.) Eat fresh fruits, fresh vegetables, and healthy fats that aren’t on the high-histamine list. Rather than drinking bone broth, drink meat broth (which cooks for only a few hours). It contains fewer histamines, and it’ll still help to heal your gut. When you make your broth, use or freeze it quickly. Supplement wisely. Take vitamin C, which helps degrade histamine; vitamin B6, which helps DAO do its job; zinc, which is a powerful anti-inflammatory nutrient; and quercetin, which is a natural antihistamine. Avoid alcohol. Exercise, get enough sleep, and ease your stress with meditation, yoga, Tai Chi, or breathing exercises. After you’ve given your gut several months to heal, try introducing small amounts of high-histamine foods. With luck, you’ll discover that you can handle them just fine. And as a result—hurray— you can start enjoying all the benefits of skin-healing, fat-melting collagen and bone broth! Keep Thinking Big & Living Bold!   EXPLORE MORE ON AUTOIMMUNE HEALTH >  Attention, Diabetics and Pre-Diabetics — Blood sugar tips for diabetics and pre-diabetics. >  Five Ways to Ward Off Autoimmune Disease — Five proven strategies to reduce inflammatory triggers. >  My “Real Food” Autoimmune Protocol — A healing diet approach for autoimmune conditions. >  Understanding Leaky Gut Syndrome — What leaky gut is and strategies to heal it. >  Yes, Gluten Intolerance Is Real — Validation plus guidance on going gluten-free. >  6 Foods To Avoid For a Healthier You — Surprising foods that might sabotage your goals.

People tend to think that “health experts” don’t get how real people live. But you know what? I do. That’s because I’m a mom, I have a career, and I have a to-do list that’s a mile long. So one thing I know first-hand is that it’s tough to fit in a workout when life is hectic. But here’s the thing: the benefits of exercise are so powerful that working out isn’t an option—it’s a must. And here’s good news: your exercise routine doesn’t need to take as long as you think. Today, I’m sharing my top five reasons to work out and my three favorite forms of exercise—plus my easiest “cheat” when you don’t have time for a 20-minute workout. Why is exercise so important? You already know that exercise is good for you, but you might not know ALL of the benefits you get from it. Here are five big reasons why movement is medicine: 1. Exercise helps you turn back the clock on the cellular level. If you heard about a powerful anti-aging drug on TV, would you beg your doctor for it? Well, you don’t need to… because it’s exercise, and it’s free! In one study, for instance, researchers analyzed the telomeres of nearly 6,000 people. Telomeres are the caps on the ends of your chromosomes—kind of like the tips on the ends of your shoelaces—and as you age, they get shorter and shorter, leading to DNA damage. Remarkably, the researchers found that people who exercised the most had much longer telomeres than sedentary people. In fact, the difference amounted to about nine years of cellular aging! That’s a big payoff for simply working out. 2. Exercise lowers your risk of disease. Exercise is one of your most powerful defenses against disease. For instance, women have a 12% to 21% lower risk of breast cancer when they exercise, and physical activity lowers the risk of colon cancer by 19%. Exercise also lowers your risk of everything from obesity to diabetes to Alzheimer’s disease to stroke. 3. Exercise makes you beautiful. Exercise pumps blood to your skin, bringing it the nutrients it needs to cleanse, nourish, and rejuvenate itself. Think of it as “spring cleaning” for your cells and the fluid surrounding them. And exercises that rush blood to your face, like a yoga downward-facing dog, can make you look more radiant for hours afterward. 4. Exercise helps you sleep better. Do you lie awake tossing and turning? Then try an early-morning or early-evening workout, and I think you’ll be surprised at how much your sleep improves—especially if you’re near or at menopause, when getting a good night’s sleep can be particularly tricky. One recent study, for instance, found that both aerobic and resistance exercises helped post-menopausal women with insomnia find relief. 5. Exercise makes you happier. Think of exercise as a “happiness pill.” In one recent large-scale study, researchers found that all types of exercise—from team sports to cycling to gym workouts—can reduce mental health problems. In particular, exercise can help to reduce anger, depression, or anxiety, which is why growing numbers of psychologists and psychiatrists now “prescribe” workouts. So here are the three ways I like to exercise… plus my favorite seven-minute “cheat”. I’m a big fan of all forms of exercise, but there are three types I love the best: slow-movement exercises (like dance, yoga and Tai Chi), resistance training, and high-intensity interval training (HIIT). Here’s why I hope you’ll do all three… and why HIIT in particular is your solution when time is tight. 1. Try slow movement exercises. Exercises like yoga and Tai Chi are potent stress relievers and mood enhancers—and they’re also powerful pain relievers. For instance, one study found that just 12 weeks of Tai Chi helped sufferers from chronic fibromyalgia to reduce their symptoms. A researcher involved in the study commented, “We definitely saw better results than reported in trials of drug treatments for fibromyalgia.’” Other studies show that yoga can help to relieve neck pain, back pain, and pain caused by arthritis. 2. Work-in resistance training. In resistance training, you use weights, stretch bands, or the weight of your own body to work your muscles against resistance. Resistance training actually creates microscopic tears in your muscles, and when your body repairs these tears, your muscles become stronger. Research shows that resistance training is one of the best strategies you can use to fight aging. In one study, for instance, researchers took muscle biopsies from young and old participants, had them do resistance training for twenty-six weeks, and then took new muscle biopsies. Amazingly, a whole host of genes associated with aging had reversed their expression in both young and old participants—meaning that these people didn’t just slow but actually started to reverse the aging process! 3. Don’t forget HIIT In HIIT workouts, you alternate between intervals of high-intensity and low-intensity exercise. For instance, you may sprint as hard as you can on your bike for twenty seconds and then pedal slowly for one minute, repeating these intervals multiple times. HIIT dramatically raises your levels of human growth hormone, an anti-aging hormone In addition, it causes your cells to make more proteins for your mitochondria (the “power plants” of your cells), slowing the aging process. Researchers report that younger participants doing HIIT have a 49% increase in mitochondrial capacity compared to non-exercising peers, while older participants have an astonishing 69% increase. What’s more, HIIT burns fat—especially that stubborn belly fat—like crazy. Scientists looking at the effects of HIIT involving bicycle sprints found that it causes the body to release extra amounts of hormones called catecholamines, which drive the release of abdominal fat. And here’s that amazing “cheat” I told you about—you can get results from just seven minutes of HIIT per day! Here’s how to do it. Yes, it’s intense, just like the name says. But seriously—only seven minutes! Better yet, this workout combines HIIT and resistance training, so you get the benefits of both in one package. And it’s flexible, so feel free to switch out activities you don’t like (for instance, I’m not a fan of crunches) for other high-intensity activities. Also, be sure to start gradually and increase your intensity with practice. Make me a promise… All three of my favorite forms of exercise are dynamite when it comes to helping you look better, feel better, and live longer. And no matter how busy your life is, I’m betting you can fit in a workout three or four times a week—even if it’s just a seven-minute HIIT routine. So promise me you’ll give it a shot… because every move you make is a move in the right direction!

Are you thinking of making a few lifestyle changes to benefit your health? One quick way to jumpstart your decision is to commit to an exercise routine; this can be as easy as exercising at home. There are many reasons people choose to exercise at home today; busy schedules that make it tough to get to the gym, health concerns, or merely wanting privacy during workouts. But is it as effective as working out at a gym, taking dance classes, or joining a community sports team? How do you keep up your motivation when your couch and tv are right there calling to you after a rough day? These are all legitimate questions and scenarios when considering the practicality of staying active at home. Let’s look at home workout options and how you can make it work for you. The Importance of Staying Active No matter where you choose to be active, it’s essential that you do. Even a light workout has a tremendous impact on your health, making it vital to incorporate some form of physical activity into your schedule. Staying active offers: Heart health benefits, including lower risk of heart disease Improves mood while decreasing stress, anxiety, and depression Stabilizes insulin and blood sugar levels Supports bone, joint, and muscle health Supports cognitive health Staying Active at Home Through the Distractions Working out in the comfort of your home certainly comes with its advantages. But there can be obvious challenges too. So, how do you maintain focus through the distractions you may face when you exercise at home? Distractions can range from the pets, the kids, that stack of mail you keep trying to ignore, and the refrigerator calling your name. But don’t let these hold you back. There are plenty of ways to work around them so you can direct your focus to stay active at home.  Trust me; I know how easy it can be to find something around that house that needs your attention, or an excuse to sit down for a moment. So, what can you do to make your exercise at home goals a reality? To stay active at home with your at-home workouts: Exercise early in the morning. Morning exercise starts your day off on the right foot, and many tend to stick to their routine longer. You may benefit by avoiding many distractions at an early hour. It also helps keep your motivation flowing throughout your day. Choose a room or space with the least amount of distractions. Loose the distractions that may derail at home workout efforts. If you select a place where clutter or chores beg for your attention, you’re less likely to stick to your workout goals. Designating an at-home workout space can help you feel a sense of organization, motivation, and responsibility for your commitment to stay active at home. Consider keeping a chest or basket of workout equipment that will be easy to get to, allowing you to transition between exercises. Doing so limits your need to always hunt down your resistance bands, making a much more efficient way to exercise at home. Consider at-home workouts with the kids. This practice is especially helpful if you’re home-schooling right now. Rolling it into your home school physical activity sessions means you all benefit from staying active at home. Let’s be real; sometimes, the luxury of a gym doesn’t fit into a mom’s busy schedule. But that just makes exercise at home much more appealing! No matter what age your children may be, have them join in. From mommy and me yoga to online barre class, you can make it a special time to share. And if your schedule doesn't seem to allow much time for an entire workout, have a little fun dancing for the day's cardio. No equipment necessary, and the laughs are free! Unplug! The peace this will bring you is another excellent reason to start early in the morning when you exercise at home. Leave the phone on the charger. Don’t open that laptop and browse through your emails. Make it a habit of enjoying the silence and lack of demands that await you by unplugging at bedtime until your morning workout is done. Trust me; it will bring a refreshing calm to your mornings, or any time of day you choose to fit in your at-home workout routines. So, what makes a successful exercise at home routine? The Five Essentials of Working Out at Home While a gym may seem like the place to be for all your workout needs, you don’t need fancy machines and a personal workout coach to keep you fit and healthy. You can undoubtedly exercise at home and develop a custom at-home workout that provides the same benefits to your health and wellness. By crafting an at-home workout that incorporates five essential parts, you can be successful at staying active at home. Begin by making a list of your goals, needs, and concerns. Then, create a workout plan that includes: A warmup Cardio Resistance or strength-building exercises Exercises that improve your flexibility A cool-down The Warmup Staying active at home includes staying safe. Your warmup doesn’t have to be extravagant, but it is absolutely necessary to help prevent injuries. And I’m not just talking about a few quick stretches before your at-home workout. I mean a real, full-body warmup. Exercising at home gives you the advantage of taking refreshing walks outside. Or jump on and start with a light pace on your treadmill or stationary bike if you happen to have one. But you may be wondering why stretching isn’t enough. Think about your average day. You may be stuck behind a desk for hours with little chance to get up and stretch your legs, let alone all your muscles. While a quick pre-workout stretch may sound like enough, you’re putting an awful lot of stress on those stiff muscles you were unable to loosen all day. Studies have also shown that merely stretching does not adequately protect against injury. Instead, try a full-body warmup that helps raise your heart rate while warming up your joints and muscles. Your at-home workout warmups can include: Jumping jacks Squats Lunges Mountain climbers Jump rope Cardiovascular After a nice warmup, step up your pace as you walk or pedal. Make sure you kick your heart rate up. There are plenty of cardio activities to help you stay active at home. Step aerobics is always a fun way to exercise at home, and you can easily find a variety of videos to stream online, guiding you through the process. It takes up little space and is an upbeat, engaging way to stay active. And speaking of fun videos, you can stay active at home with cardio routines ranging from barre to Zumba! Many subscription workouts and apps offer trials, so don’t be afraid to try something new. And you can always work in a simple cardio routine during your favorite television show. It sure beats sitting on the couch and offers an effective use of that time. So, no excuses! Resistance Training Incorporating strength or resistance training is a simple way to stay active at home.  You can keep it simple or push yourself with your choice of resistance at-home workouts. It requires little space, and workout equipment isn’t necessary. Get tone with squats, push-ups, and crunches to define those abs you’ve been wanting. As you build up your endurance, grab some lightweight dumbbells and resistance bands, increasing as necessary.   Flexibility Don’t forget the importance of improving your body’s flexibility. Yoga is perfect for an at-home workout option. Not only will it help increase your flexibility, but it also supports: Metabolism Weight loss Muscle strength Muscle tone Improvements in respiration and vitality A boost in energy levels Heart health Athletic performance and endurance Mindfulness The Cool Down You don't need to overthink your cool-down routine, but you do need to have one. A proper cool-down can be similar to your warmup routine. Just be sure to incorporate light cardio and gradually bring your heart rate down. This step is just as vital as the rest of your workout, for many health reasons, including: Reducing the strain on your heart muscle as it transitions from exerting itself, back to a resting heart rate Preventing lightheadedness or dizziness after exercising. These symptoms may occur when blood collects in the lower extremities, causing veins to increase in size to accommodate blood flow Try walking, stretching your core, or continue to repeat your last round of flexibility exercises, minimizing your intensity. Doing so helps target and relax the same muscles after exertion. Another bonus of exercising at home is your ability to multitask during your cool down! You can cool down by tidying up around the house. Yep, it counts! Just keep moving and stretching as your heart rate calms. More Tips for Successful Exercise at Home Many health and fitness experts agree that staying active at home works best if you mentally and physically commit to your at-home workouts with preparation and follow-through. Specific tips they offer for the best exercise at home outcomes: Find an exercise buddy. If you need motivation, accountability, or simply want a virtual workout partner, find a friend who shares your goals. Create versatility to avoid boredom. Exercising at home vs. a gym will limit your variety of equipment, classes, and coaches you have access to. However, it allows you to create at home workouts that appeal to you most and target your specific goals. You have the flexibility to develop routines that challenge you and help you stay active at home. Take advantage of apps, videos, and online classes that promote exercising from home. Try an array of options and attempt something new to avoid boredom and a loss of motivation. You never know which at-home workouts will spark your interest! Schedule your at-home workouts in advance. When you plan ahead, you strengthen the commitment you have to stay active at home. You will begin to physically and mentally anticipate your upcoming workouts when you stick to a routine. But don’t take this lightly. Block off dates and times in your calendar to help keep you and any workout partners accountable. And believe me, this will help you avoid the “I don’t have time” excuse.   Journal Keeping a workout journal is an excellent way to track the success of your at-home workouts and the progress you’re seeing from staying active at home. Begin with your goals and note your starting points. List workouts or apps you'd like to try, have trials for or know you will incorporate. Keep track of your successes and concerns. Writing about your tough days are just as crucial to your at-home workouts as noting your good days. Don’t weigh yourself daily. Don’t do it! If weight loss is one of your goals, don’t consume yourself with the numbers on that scale! Exercising at home should relieve your stress, not spark more. Newbies to Exercising at Home For those of you who may just be starting, thirty minutes of cardiovascular exercise per session is an ideal goal. Plan to get in at least three sessions a week. Diversify your at-home workouts, covering all the major muscle groups: Upper body Lower body Abdominals Back Strength training as a beginner can start at three sets of ten to fifteen reps per each exercise. Just remember to start slow, build up your routines, and intensify workouts gradually. And always listen to your body to avoid injury. At-Home Workout Equipment The best thing about exercising at home is making use of the items around you, so you don’t need to buy them! Get creative and utilize what you already have in your space or try a few DIY projects. Create a step for your step aerobics or grab a couple of cans from the pantry to start your lightweight arm resistance workouts. Now, if you're handy with tools, you can build your own workout equipment, such as: Pull up bars Punching bags Weight racks Squat bars Pairing Your Home Workouts with the Proper Diet Let’s not forget the importance of a proper diet. Staying active at home doesn’t mean neglecting your overall health goals. Keep yourself full of energy for your workouts by sticking to a nutritious diet. And if you know me, you already know my favorite go-to for all the essential nutrients is bone broth. When you pair your home workouts with the benefits of bone broth, you fill your body with: Vitamins Minerals Essential amino acids Clean protein Fiber Collagen Together, you’ll support your overall health and wellbeing, while adding a few anti-aging benefits along the way. Pretty impressive, right? Choosing to exercise at home takes a bit of adjusting to, but trust me, you’ll love the results you can achieve. So, make that commitment to yourself to stay active at home, helping to ensure your physical and mental wellbeing. When you continue your journey to a healthier you by working out and staying active at home, you’ll wonder why you didn’t adopt this transforming lifestyle sooner. Jumpstart your at-home workout routines now! Keep positive and stay healthy!

Everything rises and falls on your immune system. When your immune system is robust, you avoid the pitfalls of disease, and your body expresses vitality and health. Your immune system is your shield - your most powerful protector. The secret to success is discovering practical tools and strategies to strengthen your immune system, so it keeps you healthy, lean, strong, and ageless. The immune system is made up of cells, organs, and tissues that work together to protect the body from viruses and infection. The strength of your immune system is determined by more than genetics. The germs you met up with over your life impacts your immunity. As well as stress, sleep, diet, and exercise all are essential components of your immune system. Do you want the good news?  Research shows that you can make a difference in protecting yourself from illness. What you eat and how your life strengthens your body’s most excellent defense, your immune system. Resources to Keep Your Immune System in Tip-Top Shape Food is medicine, eating to boost your immunity with a balanced diet   In March 2020, I was fortunate to sit down with the Good Day LA team to chat about how to boost your immunity by what you do and don’t put into your body.  5 ways to decrease and thin mucus production for respiratory infections   Mucus plays a vital role in your immune and respiratory systems because it coats the inner surfaces of your body like a protective blanket. To do this job, this mucus has to be the right consistency. Otherwise, it can hinder your ability to fight off the germ. A natural mucolytic diet can help decrease and thin mucus and keep your respiratory health in check. Check out my article on a natural mucolytic diet as well as my recommended Natural Mucolytic Protocol. Read More about the Natural Mucolytic Protocol Heal Your Gut for Rock-Solid Immunity Your gut houses 70 percent of the cells that make up your immune system. So that means that a rock-solid gut is critical to staying healthy and fighting off sickness and disease. Your gut is responsible for breaking down food, absorbing nutrients, keeping out toxins and producing nutrients. Your gut health literally affects your entire body...from immunity and detoxification to nourishment. If you want to stay healthy, start with your gut and make sure and start adding my top superfood to your diet! Read about Bone Broth for Gut Health How to Make Bone Broth the Easy Way Never made bone broth? No worries! Cooking up a pot of bone broth does not have to be complicated. And even the simplest bone broth tastes just as good as the gourmet versions. So today, I’m sharing my “Back to Basics” bone broth recipe, along with some simple tricks that will guarantee that your broth is a success. Get the Recipe Will Supplements Improve my Immunity? I travel so much and let me tell you airports are filthy and the best place to go if you want to get sick. I do practice what I preach and one of the benefits of a healthy lifestyle is that my immune defense system is strong, keeping viruses and germs at bay. I want to give you some of my secrets to remaining healthy when I know I need an extra boost. Read: 7 Powerful Immune Boosting Supplements How to Stress Less to Increase Immunity Laugh More Did you know laughing lowers stress levels and improves immunity? It’s true! This is an older blog but still relatable. Read: 5 Reasons to Laugh More Meditate Meditation is an ancient practice that has become more popular in recent years. In order to decrease the stress, you need to increase your sense of awareness of yourself and what surrounds you. It is essential to stress relief which can also reduce inflammation. Are you curious about how to get started? Check Out Our Meditation 101 Guide Recover From Burnout Wait, are you saying Dr. Kellyann, these tips are great. But, I think I’m at burnout. Trust me, I know I’ve been there. Here are a few tips to help. Tips to Recover from Burnout Exercise to Increase Immunity Moderate activity several times a week is all you need not only to improve your fitness level but to also defend you against viruses and infections. Exercise helps clean the bacteria out of your lungs. Exercise also decreases your body’s stress hormones, such as adrenaline and cortisol. At this point in time in April 2020 when we are producing this page, gyms and fitness studios are closed. So, now what can you do? Best Tips for Exercising at Home  Sleep is Essential for Your Overall Health Get more sleep! I’ve been telling you for years that sleep is important, but I know it’s hard to get enough snooze time when you’re juggling tons of chores or you want to relax after a long day. When you sacrifice sleep you sacrifice your health. Read more to sleep more! Recipes with Vital Immunity Ingredients Immune-Building Vegetable Broth This immunity-building vegetable broth pulls all the amazing nutrients out of fresh vegetables and delivers them straight to your cells–detoxing your body from the inside-out. Get the recipe Vitamin C Boost Green Smoothie Green Smoothies are great for their amazing cleansing abilities. This recipe, in particular, is loaded with nutrients to give your immune system a boost. Get the Recipe Stuffed Bell Peppers Bell peppers are high in vitamin C and in this recipe they are the perfect low-carb delivery system for your favorite seasoned meat and other veggies. Get the Recipe Baby Kale and Berry Salad Kale and berries are great ways to boost your vitamin C intake and thus your immunity. And even more vitamin C comes from the delicious Lemon Poppy Seed dressing with this recipe. Get the Recipe   Stay healthy,

  The Bone Broth Diet heals your gut, cleanses your cells, and super-charges your metabolism. This is a great-big “remodeling” job, and today I’ll tell you why it may cause you to spend a little more time in the bathroom for a few days (and why this is a good thing!). If you hang out with medical professionals, here’s something you probably know about us already: Frequently, our conversation turns to topics that make you say, “Eww!” And this is one of those times. Yep… today, I’m going to talk about poop. Specifically, I want to talk about what happens to your bowel movements when you go on the Bone Broth Diet. Here’s the deal. The odds are good that for a few days on the diet — maybe even a week or so — you’ll experience some minor diarrhea, possibly along with some gas or bloating. If you don’t know why this is happening, it might freak you out a little. After all, you’re getting super-healthy on this diet — so why is your plumbing suddenly going wonky on you?  Well, here’s my message: Don’t panic! This is a totally normal transition period. Here’s what’s happening right now with your Bone Broth Diet bowel movement: You’re changing your gut microbiome. One of the most important things the Bone Broth Diet does is improve the balance of microbes in your gut. When you eat the foods on this diet, you’ll promote the growth of beneficial microbes and tell the bad ones to “hit the road.” And that road leads to… well, you know where! You’re removing toxins. The foods on this diet provide all the nutrients your detoxification pathways need to do their job incredibly efficiently. As a result, they’ll be whooshing toxins out of your body like crazy, leaving your cells squeaky-clean. And those departing toxins, along with the substances that bind to them to remove them from your body, are going out in the trash — that is, in your poop. You’re training your body to burn fat instead of sugar to create energy. This is a crucial switch that turns you into a fat-burning machine, and it’s one of the biggest reasons why this diet is so powerful. However, your body is used to its little habits (even lazy ones, like burning sugar for energy), and a major change like this can throw your gut out of kilter for a few days. The bottom line? Don’t be alarmed if you have a temporary change in your bowel movements. It’s merely an indication that your gut is getting healthy, your cells are being scrubbed clean, and your metabolism is switching from “sloth” to “cheetah” mode. Think of it as a natural cleanse, without the pills or powders. And remember, too, that this is a very temporary stage. Be patient, and before you know it, you’ll be your “regular” old self again!   LEARN MORE ABOUT GUT HEALTH >  How To Detox Your Liver: 8-Step Liver Cleanse — Support your liver's natural detoxification with proven strategies. >  Attention, Diabetics and Pre-Diabetics — Blood sugar tips for diabetics and pre-diabetics. >  Five Ways to Ward Off Autoimmune Disease — Five proven strategies to reduce inflammatory triggers. >  Have a History of Gallstones? Then Say Yes to Dietary Fats! — Why healthy fats matter with gallstone history. >  My “Real Food” Autoimmune Protocol — A healing diet approach for autoimmune conditions. >  Understanding Leaky Gut Syndrome — What leaky gut is and strategies to heal it. >  Yes, Gluten Intolerance Is Real — Validation plus guidance on going gluten-free. >  6 Foods To Avoid For a Healthier You — Surprising foods that might sabotage your goals.  

Like most naturopathic doctors (and, well, most people in the health and wellness community), I’m a big fan of veggies. And even though I love almost all of them, I have to say that there are few veggies as versatile as squash.  Note: I can hear some of you saying, “But Dr. Kellyann, squash is actually a fruit.” Hang tight. I’m getting to that. Back to my squash spiel… Squash comes in many varieties, can be cooked numerous ways, and can be used in tons of dishes. It’s full of essential nutrients and is incredibly tasty when prepared well. It’s a superstar food that’s so great, it’s worthy of its own post here. So let’s dive in and get the skinny on squash.  Is Squash A Fruit Or A Vegetable Though it has a savory taste, like a vegetable, squash contains seeds and comes from a flower. So, botanically, it’s considered a fruit. But since it’s most often used in the same ways other veggies are, I am perfectly okay with you calling it a veggie. I just had to set the record straight: squash is actually a fruit. Types Of Squash There are two main categories of squash: Summer Squash, which are harvested when immature. Their skin is tender and full of flavor, and, most of the time, is eaten along with the flesh. Examples of summer squash include: Zucchini  Yellow Squash Pattypan Squash Zephyr Squash Winter Squash, which usually has a thicker, tougher skin that allows it to stay hardy through frost and colder temperatures. Examples of winter squash include: Acorn Squash Butternut Squash Delicata Squash Kabocha Squash Spaghetti Squash Health Benefits Of Squash Okay, now that we know what’s what in the world of squash, let’s talk about how healthy squash is! Here are some of the nutrients found in squash: Beta-carotene Vitamin C Fiber Antioxidants Magnesium Calcium Iron Vitamin A Vitamin B6 Here are just a few reasons why these nutrients matter: Beta-carotene supports eye health and helps protect the skin from sun exposure Vitamin C is important for growing and repairing cell tissue Fiber aids in digestion and may help you achieve a healthy weight Antioxidants play a role in reducing oxidative stress Magnesium and calcium are essential for bone health Iron helps with energy, focus, and immune support Vitamin A aids your vision, growth, cell division, reproduction, and immune response Vitamin B6 is an essential part of nearly 200 chemical reactions in your body Squash Fun Fact According to Organic Facts, not only is squash one of the largest groups of food, they are also some of the oldest cultivated crops on Earth. Archaeological data can trace their origins back to 10,000 years ago! See? Even your ancient ancestors knew how healthy and divine squash is. Some Of My Favorite Squash Recipes If you’re not already incorporating this healthy and delicious food into your diet, check out these yummy squash recipes. You can find them — plus hundreds more soups, main dishes, side dishes, smoothies, and desserts — in the recipe section of my blog.  Buon appetito! Bacon Butternut Squash Soup >>>> Click here for the Bacon Butternut Squash Soup Recipe <<<< Apple Kabocha Squash Soup >>>> Click here for the Apple Kabocha Squash Soup Recipe <<<< Sausage and Squash Breakfast Hash >>>> Click here for the Sausage and Squash Breakfast Hash Recipe <<<< Spaghetti Squash and Meatballs >>>> Click here for the Spaghetti Squash and Meatballs Recipe <<<<        

For many of us, November 1 marks the beginning of the holiday season. Halloween is over and we shift from ghosts and goblins to turkeys, trees, presents… and a whole lot of stress. So before we get too far into the holidays, I want to remind you how important it is to take care of YOU. Yes, you’ll be shopping. Yes, you’ll be entertaining. Yes, you’ll be cooking, wrapping, decorating, traveling, visiting… doing all the holiday things. But within all that busyness, I want you to promise to take care of you. Because as I mentioned in another recent post, you can’t take care of all the things (and people) you need to take care of if you’re not taking care of yourself. So besides telling you all the things you’d expect to be told — get plenty of sleep, move your body in some way every day, eat nutritious food — I’ll also share a few unexpected ways for you to sneak in some self-care so you’re prepped for the holidays… and beyond. Keep Your Daily Routine... Throughout the holiday madness, and even if you’re traveling, I want you to do your best to keep up your regular daily routines. This will help your body and mind feel safe and secure, and discourage it from feeling frazzled... and searching for self-soothing mechanisms like snacking and napping instead of eating well and working out. … But Make Some Healthy Additions Yes, I just told you to keep your daily routines. But you may also consider adding some healthy habits and supplements to your routine in order to truly enhance your health.  As a board-certified naturopathic doctor, it’s been my mission to treat the whole person, not just the symptoms. So I’ve developed a whole array of products to help people achieve their best health. Here are just a few of my favorites: Bone Broth Bone broth is my secret weapon for what I call “concentrated healing.” Why? Because bone broth isn’t just broth, and it isn’t just soup. It’s one of the world’s oldest and most powerful medicinal foods. And because it supports your health at a cellular level, I turn to this nutrient-rich “liquid gold” multiple times per day. I’ve urged countless patients and followers of my programs to do the same, and I invite you to, too.  Sipping on a mug of bone broth at the end of a harried day is relaxing and centering. Sipping on it at the beginning of the day can help set the tone for how you’ll eat the rest of the day. And enjoying it as a midday snack can help fill you up so you eat less throughout the day — including indulging in too many rich or unhealthy holiday treats. You can make your own broth with your leftover turkey carcasses. Or, for convenience, you can choose my ready-made liquid bone broth or even easy-grab packets of powdered bone broth. Any form that works for you and your lifestyle is great. Just do yourself a favor and sneak this nutrient powerhouse into your day, somehow, some way.  Sipping Swap-Outs Coffee, hot cocoa, cocktails, mocktails… all of these beverages are holiday season staples, for sure. But they can also be hard on your system. They’re usually loaded with sugar, for one. And two, caffeine and alcohol are not your body’s best friends when you’re trying to get a decent night of sleep or stay hydrated so you can feel and look your best.  That said, while I will suggest you limit the “regular” versions of these beverages, making a simple swap-out can at least add a boost of healthy ingredients to your sips. Here’s what I recommend: Coffee Instead of sweet, syrupy lattes or your favorite brew mixed with sugary creamers, try my instant Collagen Coffee. It’s a smooth, light blend with subtle hints of chocolate, and enhanced with gut-supporting collagen. To make it festive, you can top it with a small dollop of coconut whipped cream and a dusting of cinnamon. Hot Cocoa Trade your regular cup of sugar-laden cocoa for a ready-to-go pouch of my Collagen Hot Cocoa, which contains a whopping 15g of protein, no added sugars, and only 2 grams of carbs. It tastes just as rich and delicious as “traditional” hot cocoa, but has none of the guilt. It’s a simple swap all season — and all winter — long.  Cocktails and Mocktails Cocktails and mocktails, especially the holiday versions, are notorious for sugary mixers and unhealthy additives. If you want to forgo the sugar and alcohol hangover, try Lemon Sips or Orange Cream Collagen Cooler. Both of these drink mixes taste indulgent and feel fancy enough to sip at a party, and they have very real health benefits, like gut-nourishing collagen (in the Collagen Cooler) and beauty-enhancing SOD B® (in the delicious and hydrating Lemon Sips). They also make great gifts for the people in your life who have excellent taste but are hard to buy for. Don’t Forget To Have Fun While you work hard to take care of yourself and make a wonderful holiday season for your loved ones, don’t forget to have some fun. Fun is important for both mental and physical wellness. It can help stave off stress and remind you to be present in the moment. After all, being present is the BEST present… during the holiday season, and all year long. Try This 15-Minute Body Scan Meditation With Me When you know you need to unwind and release, but time is limited, this Body Scan Meditation is just the ticket. In 15 short minutes, we'll use a gradual sequence to pay attention to parts of the body — from feet to head — and the sensations throughout. I'll lead you through the whole thing, and I know you're gonna love it. Don't forget to share this gift of relaxation with a friend who may need it, too.  

When you hear the word electrolyte, what comes to mind? It seems most people know that they need electrolytes, especially after a good sweat. But do you know electrolytes are also crucial after (and before!) a night of drinking? And that you also need electrolyte balance every day?  If not, you’re not alone. So let me explain... What are electrolytes? Electrolytes are minerals that dissolve in water in your body and produce charged ions. Many vital processes rely on the electrical current that’s created.  The mineral electrolytes I’m referring to include: Sodium Potassium Chloride Magnesium Bicarbonate Phosphorous Now, before I go any further, I want to point out that — although the media would love you to think otherwise — sports drinks are NOT the only source of these minerals. In fact, the electrolytes in many sports drinks come from refined salt and synthetic sodium citrate and monopotassium phosphate. Plus, they contain a bunch of other junk, such as artificial colors, modified corn starch, and sugar. Why does your body need electrolytes? Maintaining a good balance of electrolytes is essential to your health, because electrolytes mingle with each other and various other internal structures to assist with a variety of vital functions. Key Functions of Electrolytes Maintaining optimal fluid balance, so your cells don’t explode or shrivel up Regulating nerve function, which allow your nerves (and other tissues) to send and receive critical signals throughout the body Contracting and relaxing muscle tissue, including your biceps and your heart Regulating the pH level within your blood It’s also worth noting that these minerals play many other important roles in the body in addition to acting as electrolytes. For instance, calcium and magnesium are both necessary for strong bones and teeth. Calcium is also involved in blood clotting. And magnesium is involved in over 300 biological processes, including energy production and DNA synthesis. Electrolyte Balance Disruptors You probably already know that your body loses electrolytes through your sweat, which could lead to an imbalance, especially after intense or prolonged activity. It makes sense, then, that you’d want to replenish your electrolytes after a workout. You may also experience electrolyte imbalance when the weather is warmer, and, as I mentioned above, after a night of enjoying one too many cocktails, since your body uses electrolytes to convert the toxins in alcohol and expel them through the urine. What else causes electrolyte imbalance? Not drinking enough water. However, drinking too much water, especially in the absence of electrolytes, can also be a problem. Rapid fluid loss from frequent bouts of diarrhea or vomiting. Kidney disease, as your kidneys are responsible for regulating the concentration of electrolytes. Poor nutrition. Processed junk food contains very few to no electrolytes. On the other hand, whole foods from nature are loaded with them. Rapid weight loss can also lead to an electrolyte imbalance, so paying close attention to your fluid and electrolyte intake during weight loss is very important. What are the signs of an electrolyte imbalance? There are a wide range of symptoms you could experience from an electrolyte imbalance. It really depends on which electrolytes are out of whack, and whether your levels are too high or too low. But in general, here are some common signs: Twitching Weakness Fatigue Muscle spasms Erratic heartbeat Raise or dip in blood pressure Disorientation Numbness Dizziness Vomiting Loss of consciousness What are the healthiest ways to balance your electrolytes? DON’T DRINK GATORADE! (or any sports drink really) Instead, drink a low-to-zero-sugar electrolyte drink, or, my personal favorite, bone broth, which is a solid source of hydration, protein, and minerals like potassium. Eat a nutrient-rich diet full of colorful fruits and veggies, wild fish, nuts, seeds, and meats from healthy, pasture-raised animals  Stay hydrated, especially when temperatures are high Replenish after prolonged and/or intense exercise as well as after rapid fluid losses What are the best sources of electrolytes for replenishment?  While all electrolytes are important and must be consumed daily, the two primary electrolytes that are lost through sweat include sodium and potassium. However, for light exercise, filtered water is often all you need as long as you’re also eating a mineral rich diet.  When water isn’t enough, adding ⅛ - ¼ teaspoon of sea salt to your water and eating half of an avocado or a full banana will do the trick. However, if you add ⅛ - ¼ teaspoon of sea salt and a cup of spinach to your post-exercise shake, you’ll get a healthy dose of sodium, calcium, magnesium, potassium, and phosphorus along with many other nutrients. Now that’s impressive!  Many people rely on coconut water, which is another option. It is a good source of potassium. And one cup provides approximately 250 mg of sodium. But after intense or prolonged exercise, especially in warm weather, this might not be enough for fitness buffs. And two cups deliver quite a bit of sugar. Bone Broth for “Pre-Gaming” If you’re heading out for the evening and you expect to enjoy some good food and cocktails, drinking bone broth before you go will help fuel your body with a good balance of nutrition… and it fills you up so you may actually end up eating and drinking less. Now, I’m not saying it’ll cure or prevent hangovers, but by supplying your body with essential nutrients and electrolytes — which also support optimal gut health — you’re helping your body’s functions perform at their best.  Keeping your electrolytes balanced starts with being mindful of your activities, the weather, your fluid intake and output, and more. Take care to take care. It’s all about balance.  

Fall. Autumn. Whatever you call it, it’s a new season, and a new chance to enjoy all the fun, food, and joy that comes along with it. Hot on the heels of hot weather, fall sneaks up on many of us. We’re still in summer mode, enjoying lazy days and grilled food. Then suddenly, we’re in a back-to-school/back-to-a-routine frenzy. It can be disorienting and can leave you feeling nostalgic for the relaxed pace of the slower summer days. I know I sure feel that way. But with fall comes a whole host of opportunities to fill your days with rich and super-fun experiences. I’m talking more than just Pumpkin Spice everything, mind you. (Although, we do love our PSL around here, too. Check out this recipe to see what I mean. This one too.) I’m talking about ALL the festive fallish things… AND some things you can do now to prepare for the long, cold, dark days of winter.  Ready to frolic through fall? Let’s do it! Enjoy The Outdoors If you did summer “right,” you probably spent plenty of time outdoors. There’s no reason to ditch that outside time just because fall came along.  We know spending all day in an office or a house isn’t good for us. In fact, we’re genetically wired to spend part of our lives outdoors. Our bodies need light and movement, end of story.  In addition to boosting our vitamin D levels and encouraging us to exercise, outdoor time can speed healing and help our mood. So keep getting out in Mother Nature however you can this fall. Take a brisk walk or bike ride, meet up with some friends or neighbors for a game of touch football, conquer a corn maze, or even rake — and then jump in! — some leaves. There’s tons of fun to be had outside during the fall. If you’re sensitive to the cold, dress in layers and drink some warm tea or bone broth during breaks or when you come in. Indulge Your Senses The colors of the changing leaves. The coziness of wool sweaters and fuzzy blankets. The taste of apple, pumpkin, and cinnamon everything...  The crunch of those falling leaves beneath your feet...  The smell of wood-burning fireplaces, fresh baked goods, and hot coffee.... Mmmm! Are you feeling the feels yet? The scents, sounds, and feelings of fall are intoxicating… and they’re everywhere. Notice them and enjoy them. We only get them a few months out of the year. Try Fall-Flavored Foods From hearty soups to apple desserts — and everything in between — the flavors of fall can’t be beat. Here are a few of my favorite fall recipes. Bone Broth and French Onion Bone Broth Thanks to its 15 grams of protein per serving, hydrolyzed collagen to support your skin, bones, and joints, plus extra support for your gut, metabolism, and hunger cravings, Bone Broth sipping is one of my favorite activities.  When I want some variety, I’ll choose my French Onion Bone Broth and either sip it on its own or mix in some nutritional yeast to make it “cheesy.” Sometimes I even add in sliced beef, fire-roasted tomatoes, and a teaspoon of tomato paste to make it beefy in an oh-so-Italian way. I also use Original Bone Broth and French Onion Bone Broth as the base for soups and stews. This stuff is utterly versatile… and utterly delicious. It’s a favorite, year-round, but it’s extra perfect for fall. Pumpkin Everything Pumpkin has a solid nutrient profile, in addition to being delicious… and a seasonal staple. I put together an entire post around my favorite pumpkin recipes — from drinks to desserts — which you can find right here. Apples, Squash, and Stews Try these other favorite recipes to bring the cozy, comforting flavors of fall into your home. (Just click on the name to go to the recipe.) Orange Ginger Mulled Cider with Collagen Apple Kabocha Squash Soup Apple Pot Roast Stew Baked Apples Prep For Winter From fewer daylight hours to cold, biting winds and drying indoor heaters, fall’s transition into winter can really do a number on our bodies and minds. So now’s the time to get prepped so that when Old Man Winter comes blowing in, you’re ready. (Ready as you can be, that is.) Light Therapy The days are getting shorter and soon enough it’ll be all-out dark by dinnertime. If you’re someone who suffers from mood changes or aches and discomforts during the cold months, different modes of light therapy may help. Infrared Saunas Infrared lighting is able to penetrate the skin and affect your body on a cellular level. It has been linked to improving heart health, vascular function, metabolism, mood, and more. It may be worth a look as you prep your body for long, bone-chilling days. I had the chance to try out an Infrared Sauna and did an entire rundown of my experience on my YouTube channel. You can check it out here.  Bright Light Therapy (BLT) Bright Light Therapy — administered via a light box — may help with seasonal mood changes. For maximum effectiveness, you’ll want to start BLT in the fall and continue it through the spring, so if you don’t already have a light box, now might be a good time to invest.  Also be sure to head out in the natural sunlight as often as you can. You’ll get your essential dose of vitamin D and you’ll likely feel lighter and brighter after a short time in the sun. Collagen For Your Skin, Collagen For The Win Cold. Wind. Low humidity. Indoor heaters. These can all wreak havoc on your skin and leave it feeling dry, flaky, and lifeless. You may notice more creases and even … gasp!... wrinkles!  What’s a girl to do? Combat the effects of this dry season by giving your body a collagen boost. Collagen helps your skin and soft tissues maintain their strength and elasticity, plus it may improve joint comfort, promote hair thickness, and support healthy skin and gut health. It’s a must-have product in my cupboard at all times, but especially during the cold months. I believe so strongly in the power of collagen that I’ve added it to several of my Dr. Kellyann products — coffee, creamer, orange cooler, shakes, and even cocoa! (Yes, you can enjoy collagen cocoa all fall and winter long!) Of course, I have a flavorless powder available, too, so you can add it to your favorite soups, stews, smoothies, and morning coffee, and give your body the fortifying boost it craves. You can check out the whole Dr. Kellyann Collagen lineup right here. Fall is a great transitional season. Take some time to make the most out of it… and make plenty of memories while you’re at it.  

There are moments when you feel like you’re on top of the world. And there are moments when it feels like everything is crashing down. On any given day, you could be experiencing either. Or both. I know. I’ve been there. We all have. But if you’re one of those people who shows up, full-tilt, for everyone and every situation, it won’t take long for you to drain your cup. And let me stress that the “you can’t pour from an empty cup” saying is more than a cliché… it’s so very real. Are You Suffering From “Empty Cup Syndrome?” If your typical day includes any or all of these things, it’s very possible your cup is either already empty, or well on its way. You work, run a household, manage a relationship, and may even have kids at home You take your aging parents to all of their appointments and do all of their grocery shopping You’re the unofficial “life coach” to your family, friends, coworkers, and even the people you meet in line at the grocery store  You’re constantly trying to balance All The Things for All The People and you do it all with a smile on your face You put other people’s needs (and desires) before your own, and only if there’s time or energy “left over,” you give some to yourself You love being everyone’s go-to gal because you feel needed and valued, but at the end of the day, you’re both mentallly and physically exhausted  Sound familiar? Remember, even ticking one of these boxes (never mind a host of others I haven’t even mentioned here) could put you in danger of Empty Cup Syndrome.  Symptoms Of Empty Cup Syndrome You may already know for certain that most days your cup is all-out empty, but if you’re in the denial phase (totally natural) here’s a checklist to help you get honest with yourself: You feel rundown  Your skin is dull  Your eyes are dim  You feel unhealthy You can’t focus You don’t sleep well, even though you could collapse from exhaustion You’ve stopped pursuing your hobbies You rely on unhealthy snacks or meals instead of reaching for nutritious fuel You feel like you need to just keep pushing, no matter what You may also feel like too many people depend on you for you to take time for yourself… and this includes exercising, meal prep, quiet times, or any leisure activities. My friend, if you feel you’ve lost yourself in your role as a mom, grandma, aunt, friend, employee, coworker, wife — as a caregiver — your cup is woefully empty. Why Is It So Important To Fill Your Own Cup? If you’ve ever traveled on an airplane, you’ve heard the spiel about applying your own oxygen mask before helping someone with theirs. This is because if you pass out from a lack of oxygen, you’re not going to do anyone else any good.  The same is true when it comes to helping others in your day-to-day world. You can’t possibly be there for them — or yourself — when you can barely function. Not only that, but there are some very serious physiological drawbacks to neglecting your own needs.  You may have heard about the gut-brain connection? If you’re unfamiliar, I wrote a whole post about it, which you can read HERE. But to summarize, your gut (which is your entire gastrointestinal system) and your brain constantly talk to each other through a communication network in your body called the “gut-brain axis.” Information is passed back and forth between your actual brain and your “second brain” (aka your gut), and the health of one impacts the health of the other.  When you’re stressed, the signals sent from your brain to the gut through the vagus nerve are inhibited. This can lead to an imbalance in your gut’s delicate ecosystem. An unbalanced gut microbiome can negatively impact your digestion, immune system, sleep, weight, blood sugar, energy levels… on and on.  So you can see that “pushing through” without taking time to rest and recharge can set you up for health issues, and if ignored, could lead to lasting health issues. Suddenly, being everyone’s go-to gal is no longer an option… because you’re nursing yourself back to health. As the saying goes, “If you don’t make time for your wellness, you will be forced to make time for your illness.” You don’t want that. And no one wants that for you. How to Refill Your Cup… And Keep It Full If you’re used to spinning all the plates, none of what I suggest here will be easy. But it’s all necessary. Promise me (and yourself… and your loved ones) that you will prioritize these things. That you will prioritize yourself. That way, you can help others with their oxygen masks while knowing yours is already intact and keeping you strong. Get enough sleep:  A full night’s rest can work wonders for your health, your general outlook, and how you interact with those around you. Aim for 7 to 8 hours each night if you can. Sneak nutrients into your diet: Bone Broth makes for a relaxing pre-bedtime drink and it’s loaded with nutrients that support gut health. You can also add flavorless Complete Collagen Protein to your favorite soups, smoothies, and even your coffee to boost your daily protein intake and support joint comfort, healthy blood sugar levels, and luminous skin and hair. Spend time in nature: Even in the midst of everyone’s chaos, your mind and body crave time outdoors. Taking a walk by the beach or just sitting on the front porch can seriously benefit your mental health. Exercise regularly: Getting active is often associated with physical appearance, but moving your body is a loving act of self-care. Not only are you sweating out toxins, but you also get a rush of endorphins that make you feel happier and rejuvenated! Take a “me” day: Whether you’re soaking in a warm bath, reading a book, or getting a massage (which offers its own benefits for sleep and mood), carve out some time to do the things that make you happy. RELATED: 9 Tips To Boost Your Happiness (Without Taking a Pill) Start journaling: It doesn’t matter what you write about, but the process will be cathartic for you. Journaling relieves stress and clarifies your thoughts, so you can turn a new page on happiness and focus on what makes you, you. Let go of things: Do you really need to do all of your parents’ shopping? Is there someone else who could help? Maybe you resign your position on the PTA board or you hire a housekeeper to help with chores. Stripping things down can help you have room to breathe… and give you time to fill your cup. Respect yourself: Always remember that you are as important as everyone else in your life. So, it’s okay to say no to things that consume your energy. “No” is a complete sentence, and you do not owe anyone an explantation. Remember this… it’s time for you to say YES to yourself. Say YES to great nutrition, say YES to movement, and say YES to your hobbies. Your cup needs filling. Your health depends on it. BONUS TIP: No matter what, never forget to speak to yourself with the kindness and respect you would give to anyone you love. You talk to yourself more than anyone else. Make sure what you say fills the cup of your soul.

New habits take anywhere from 18 to 254 days to put into place (with an average of 66 days).  Yes, really. A quick check of the calendar tells us that this post is being written with just three months left in the year.  So let’s do some math… If it takes about two months to set a habit, could we assume that by the end of the year you could have a new, sustainable exercise habit in place and be feeling AMAZING by the time the clock strikes midnight on New Year’s Eve?  Yes! I think that’s a pretty solid assumption! Boom-shaka-laka, right?  So now that we know what’s possible, how do we actually go about setting a habit? And how do we give it the staying power it needs to get us where we want to go with our health? It’s simpler than you think. The Haps on Habits Simply put, a habit is a behavior or set of behaviors you do over and over again until they mostly become automatic. If you’re just dabbling with something, it’s not yet a habit. Brushing your teeth every day and filling up the water vessel of your coffee machine before you go to bed? Those are habits. You probably don’t remember how many days it took you to solidify most of your habits, but science says the 21-day habit-forming time frame most of us have bought into is actually more like 66 days. (Possibly less, possibly much more.) So it stands to reason that if you’d like to finish the year with a new exercise habit in place, we should probably get a move on. (Pun intended!) Get Into Gear There’s no question exercise can lead to a healthy body, better sleep, and a calmer, more focused mind. But if it’s been a while since you’ve exercised, getting started may seem daunting. Here’s my thought on this: You can’t get it wrong. As long as you’re doing something that increases your heart rate and gets your blood flowing, you’re heading in the right direction. Bonus points if you enjoy it, since if you like what you’re doing, you’ll naturally want to do more of it. I know how tempting it is to want to go all-in right off that bat, but remember, we’re going for a sustainable habit here. Give yourself the grace to start where you are and then build on that. Maybe it’s walking around your neighborhood for twenty minutes at a time, three days a week. After a couple weeks, you increase your walking time to thirty or even forty-five minutes, and you do it four or five days a week. Maybe one of those days you even jog. You get the idea. You’re starting “small” (though no amount of effort is actually “small”) and working your way up. The key is to keep your baseline consistent (in this example, it would be the twenty minutes of walking, three times per week) and let that become your habit. If you choose to add on extra time, engage in more sessions, or increase your effort, those are all bonuses. (And could easily morph into new habits.) RELATED: 5 Reasons Why Exercise Is So Important Stick and Stay So now that you have an exercise plan in place, it’s time to make it stick. Remember, this could take over two months, so until it becomes automatic, you’re going to need some good old fashioned grit and commitment. (No one said forming a new habit would be easy.) Here are some of my top tips for sticking with a new habit… Keep Your Goal In Front of You Always keep top of mind what you’re hoping to get out of your new exercise habit — a body you love, a happier disposition, natural stress relief, increased stamina, etc. — and focus on that, even when (especially when) when the going gets tough.  Write your goal down on sticky notes and put them all over your house. Create an inspirational wallpaper for your phone or computer. (Because I know you look at those often. We all do!) Hang your goal dress/outfit/swimsuit somewhere you can see it. Having visuals all around you will keep you focused and inspired to keep going, even when it’s hard. Focus On the End Result  Your subconscious mind doesn’t know what’s real and what’s not; it only knows what you tell it. So visualizing yourself as your fittest, healthiest, most energetic self tells your mind that you’re — you guessed it! — fit, healthy, and energetic. Your mind will naturally support you by engaging in habits (like sticking with an exercise routine) that support this fit, healthy version of you. So set aside a little time each day to see yourself looking amazing in a new dress. Feel the joy you get from the lighthearted laughter that comes so easily for you now that you stress less. Envision yourself easily keeping up with your kids, grandkids, pets, or friends. Soon this will be more than a vision… it’ll be your reality. Hold Yourself Accountable When starting a new habit, having someone on your side, cheering you on, can make all the difference in whether or not you stick with it.  For some people, their partner or best friend are obvious Accountability Partner choices. Others may gain the most momentum by hanging out in groups of like-minded people who have similar goals. (Our DKA Every Day Facebook group is a prime example of this. If you’re not a member already, we’d love to welcome you!) Some folks even like to blog about their journey or post it on social media.  And some just like to keep their goal all to themselves. None of these practices are “right” and none of these are “wrong.” Whatever will keep you locked in on your habit until it becomes automatic is perfect. Just be sure that if you don’t have someone you’re regularly checking in with regarding your new exercise practice, you keep a journal, planner, or checklist around so you can log your workouts and you’re not tempted to miss because “nobody’s watching.”  The End Result The bottom line here is that in just a couple months, you could view exercise as a can’t-miss part of your day that you don’t even have to think about. You’ll be looking and feeling great, falling in love with the new you, and, most likely, making even more positive changes in other areas of your life. The positivity snowball will be rolling, all because you said YES to starting and sticking with an exercise routine! Great job! P.S. Have a soda habit? That’s one habit you should definitely break!  Try swapping soda for my sugar-free, fat-free, cravings-busting Lemon Sips. It’s a citrusy-delicious drink that’s packed with nutrients to support healthy skin, detoxification, and next-level hydration. Check it out right here.

Every one of us has heard that stress is bad for our health. I cover this topic quite a bit because as a board-certified naturopathic doctor, I believe that managing your stress is absolutely essential.  Here’s what I’ve learned: you can go about your busy life, giving-giving-giving and forgoing your own needs only for so long. At some point, it will all catch up with you and you’ll be exhausted, cranky, and unhappy with the number you see on the scale. You may even find yourself battling other health issues and getting sick more often.  In fact, here’s a list of just some of the negative effects of chronic stress: Weight gain — When you’re stressed, you may “eat your feelings,” and turn to food to self-medicate and make yourself feel better. Aging — When your stress hormone levels spike, you may experience an eventual drop in human growth hormone, which helps keep you young and lean. Chronic stress can also weaken the integrity of your skin’s collagen, leading to sagging and wrinkling.                            Healthy-lifestyle neglect — When you’re stressed or too busy giving to others, you may be more likely to turn to vices like alcohol, cigarettes, or junk food, or you may quit exercising or even short yourself on sleep.                               Quite obviously, none of this supports the healthy lifestyle you want and need for yourself, so my advice? Stop the stress! Stop it now. Pronto. Starting today.    Enter: Stress Management The good news is, stress management can be free… and even fun! Since you decide how you spend your time, YOU get to choose the habits and activities that will help you push the reset button and get out of the mess that is stress. I know it may feel crazy for me to ask you to add more stuff to your schedule, but I promise that if you give your body a break from stress for only a few minutes a day, you can begin to reverse stress’s negative effects. So allowing yourself 30, 15, or even 5 minutes a day is definitely worth it to feel healthier, happier, and more energetic. Ready to decompress? Here are some of my top tips for busting stress… quickly! 1. Earthing When was the last time you walked around barefoot? Outside. Yes, like in the grass, sand, water… even the dirt. This is actually a therapeutic practice called Earthing, and it’s a fantastic — and free — form of stress management.  Simply put, Earthing is when you place your bare skin (like the soles of your feet or the palms of your hands) on the Earth’s surface in order to exchange energy.  Why would you want to do this? Because the Earth’s surface is filled with free electrons that hold a negative charge. Those negative (good for you) particles help balance out the positive (bad for you) electrons that come from our phones and other electronic devices.  When you’re Earthing, you can absorb millions of those good-for-you negative particles, which makes you electrically grounded with the Earth and feeling strong, centered, balanced, and less stressed. All courtesy of Mother Nature.  2. Breathing/Breathwork Stress makes your breathing shallower, and shallow breathing makes you feel more stressed. Over time, this cycle becomes a downward spiral. When you break this pattern by learning to breathe correctly, you’re likely to see a big difference almost immediately. Breathwork is an ancient practice that aids in alleviating stress, and it can even improve your sleep, blood pressure, and emotional responses. I believe so strongly in the power of breathwork that I created a whole Diggin In episode about it. You can check it out here and work on your breathing starting right this second. RELATED: Find Natural Stress Relief Through Food and Supplements 3. Laugh Ah, the power of laughter. It truly is the best medicine!                                    Laughing makes you feel good all over by increasing blood flow to your organs, relieving discomforts, and, yes, easing your stress. It also burns calories. So while you’re reducing stress with a good belly laugh, you may also reduce your belly. Sounds like a double-win to me! (Plus, it’s fun!) 4. Get Outside Schedule Mother Nature on your calendar. As often as you can. Even if you can’t get in a full session of Earthing and you need to wear shoes, a hat, or even full-on snow gear, getting your body out of the confines of your home or office is key.  Research shows that spending a short time in a “green” environment like a park, yard, or forest can lower your stress. Plus, if you’re out on a sunny day, you’ll get natural exposure to vitamin D, which is a potent natural de-stressor and mood elevator.  5. Manage Your Yeses Here’s a hard truth: When you say yes to everything, you’re sabotaging your health. Why? Because the stress that stems from overcommitment makes you sick. It lowers your immune function, making you easy prey for illness. It also sucks nutrients out of your body and makes your body churn out huge amounts of cortisol and other stress hormones. The next thing you know, you’re craving sugar, fats, and probably a bunch of other self-soothing habits that are no good for you. Here’s my advice: Get comfortable with saying “No.” It may not be easy at first, but the sooner you take control of your own schedule and commitments, the less stressed you’ll feel. Your health is worth the initial icky feeling of learning how to use “No.” as a complete sentence. Try it out, starting today. And how about a bonus tip, while we’re at it? If you like to sip something warm and comforting before bed, try Bone Broth. It’s my go-to for stress relief and overall wellness support. I didn’t earn the name Dr. Bone Broth for nothing. *wink-wink* Between Bone Broth and these 5 tips, you can leave stress behind and become the healthiest version of yourself, living BIG and BOLD every day… just like you’re meant to!

As a naturopathic doctor, I’ve heard every reason in the book why someone might not be able to get in their recommended ounces of water each day.  “I’m too busy,” “I forget,” and the oh-so-common, “I just hate plain water” are a few. And, yes, I get it. Gulping glass after glass of plain water can be a bore… and a chore. The great news is that there are “hydration helpers” out there you can use to bump up your body’s hydration level without being married to a glass! I’ll share those in a minute, but first, let’s get back to the basics. What Is Hydration? Hydration is defined as the process of causing something to absorb water. In our case, we’re talking about the human body, of course. But you can think about this in other contexts, too. For example, if you want to use a sponge to clean your sink, do you put the sponge in there when it’s dry and expect it to do its job? No. You wet it first so it becomes pliable and, well, useful. The same is true for our bodies. They need water to function as they should. Why Do Our Bodies Need Water? The list of reasons our bodies need hydration is a lengthy one (see a previous article here), but here’s a quick recap: It keeps your skin smoother and healthier, so you enjoy a youthful glow and you aren’t stuck scratching at itchy, dry skin all day. It supports cognitive function and helps cut through the dreaded “brain fog” that can derail your productivity… and your whole day. It keeps your systems going… and flowing. From balanced electrolytes, to joints, muscles, circulation, body temperature, and even your internal “plumbing,” water is the magic elixir that keeps your body’s systems in tip-top shape. How Much Water Do Our Bodies Need? Let’s talk about how much you actually need. The hard truth is, you can’t get all those body-boosting benefits from a glass or two of water per day. You already know this though, don’t you? While you should always consult with your doctor to get advice tailored to your personal needs and health situation, a good rule of thumb is to consume half your body weight in ounces, each and every day. So if you’re 150 pounds, you should shoot for at least 75 ounces of water per day. If it’s hot out or you’re very active, you’ll need more.  How Do I Know If I’m Drinking Enough Water? You’ll know you’re meeting your body’s hydration needs if your urine is light or non-colored. If your urine is dark or if you feel thirsty, you’re either teetering on the edge of dehydration, or you’re already there. But What If I Hate Drinking Water? What Can I Do Instead? Ah, yes! This is where those “hydration helpers” I mentioned above come into play. If you loathe chugga-lugging glass after glass of plain water, this section is for you. Add Some Flavor One of the easiest ways to make water more palatable is to add a shot of natural flavor. Try these: Citrus fruit slices, like lemon, lime, or orange Herbs like fresh mint leaves, basil, or cilantro Fruits like melon, berries, and even pineapple Cucumbers, which give water a clean, crisp, spa-like flavor You can also use my beloved Lemon Sips, an easy-to-mix powder that, when combined with water, creates a sugar-free, fat-free, citrusy-delicious drink that refreshes and satisfies! I call it a “refreshing, detoxifying upgrade to your H2O.” (Really, it says that right on the packaging!) Lemon Sips not only make your water tastier and—dare I say it—more exciting, they also: Helps detoxify + flush waste from your system Helps diminish cellulite and skin dimpling Rehydrates and nourishes your skin  Helps protect skin from UV damage Gives you a healthy boost of energy That’s a lot of bang for your water-drinking buck, wouldn’t you say? If you like lemon, you gotta try Lemon Sips. Feast On Water-Heavy Foods Did you know that some foods are 90-100% water? While I won’t tell you to eat a tomato and a cucumber and call it good for your daily water intake, these water-packed fruits and veggies can boost your hydration levels and your nutrient intake. Add them to your plate as often as you can. Asparagus Bell peppers Broccoli Cabbage Cauliflower Celery Cucumber Greens Lettuce Melons Mushrooms Okra Pumpkin Strawberries Summer squash Tomatoes Watermelons Zucchini HOT TIP: Try making “noodles” out of squash or zucchini. More water, fewer carbs. Boom! What About Tea and Coffee? Do They Count Toward My Water Goals? Coffee used to have a bad rap for being dehydrating, but now that tune has changed. While coffee does have a slight diuretic effect, the amount of fluid lost is more than offset by the amount of fluid you’re taking in. So, yes, tea and coffee count toward your hydration goals. Just be sure not to overdo it with caffeine. Honing Your Hydration With so many hydration helpers literally at your fingertips, you should have no problem getting all the water your body needs and craves. Keep at it and don’t be afraid to get creative. Happy Hydrating!

Did you know that there’s an entire universe inside you? Well, it’s true! I’m talking about your gut microbiome—the universe of microbes that live in your intestinal tract. Researchers are discovering that these microbes play a huge role in keeping you healthy. And here’s something really exciting: We now know that you can actually cultivate a healthy microbiome. Today, I want to dive into what your microbiome is and what it does for you. After that, I’ll talk about how to avoid the biggest microbiome wreckers and keep your gut microbiome happy and healthy. What is your microbiome? Your microbiome consists of trillions of microbes. These microbes include bacteria, fungi, and viruses.  These tiny but tireless workers do lots of jobs, affecting every cell in your body in one way or another.  What does a microbiome do? They help you metabolize nutrients. They synthesize the B vitamins and vitamin K. They help to protect you against dangerous bacteria that invade their turf. They help to teach your immune system when to stand down. This is crucial, because an over-active immune system can cause over-active immune system can cause health issues. They help to keep you happy. Did you know that 95% of the “brain” chemical serotonin, which plays a big role in your mood, is actually produced by your gut bacteria? They affect your levels of “good” cholesterol. They play a powerful role in controlling your weight. In one amazing experiment, researchers studied twin pairs consisting of one lean and one obese twin. They transferred gut bacteria from these twins into mice, and guess what: The mice that received bacteria from fat twins got fat, while the mice that got bacteria from lean twins stayed lean. Clearly, keeping your microbiome in top shape is crucial if you want to be slim, happy, and healthy. Unfortunately, a whole host of things can disrupt the microbial universe inside you—and when it’s in bad shape, so are you. How can your microbiome be harmed? The modern world is hard on your gut microbiome, constantly attacking it in one way or another. The worst culprits are antibiotics, which kill off millions of good microbes along with the bad ones. But even if you use antibiotics only when it’s absolutely necessary—which is a very smart idea, by the way—a wide range of environmental insults can damage your microbiome. Here are some of the most common ones: Other medications. One quarter of the drugs that affect human cells affect our gut microbes, too. Proton pump inhibitors, for example, decrease the diversity of your gut microbiome (that’s bad, because a diverse microbiome is a healthier microbiome) and increase the numbers of harmful bacteria in it. Stress. When you stress out, your gut bugs stress out right along with you—and over time, stress can make your microbiome unstable.  A high-sugar, high-carb diet. Sugar stops the production of proteins that foster the growth of beneficial gut microbes. (And remember that carbs—even the so-called “healthy” ones—turn right into sugar in your body.) Artificial sweeteners. These may seem like a good alternative to sugar, but they’re actually just as bad because they’re toxic to your gut microbes. When your gut microbes take too many hits, bad things happen. The good microbes die off, while the bad microbes start taking over. Or the good microbes over-multiply, causing a crisis of overpopulation. This makes it impossible for your gut microbes to do all of their critical jobs in the right way. So you’re not digesting your food properly. You’re bloated or constipated. Your immune system isn’t working right. Your brain isn’t happy. You fall prey to infections. You even gain weight. On top of this, your microbiome gets inflamed. This inflammation damages the lining of your intestines, causing holes to open up—what we call a “leaky gut.” When this happens, toxins and undigested food particles escape from your intestinal tract. Your immune system targets these as invaders and unleashes a chemical attack, leading to chronic, body-wide inflammation. This inflammation, in turn, further damages the gut microbiome, in a vicious cycle. It’s a prescription for weight gain, fatigue, and illness. How can you cultivate a healthy microbiome? I’ve told you the bad news—but don’t panic, because there’s plenty of good news, too! That’s because we’re discovering that we can cultivate a hardy microbiome that’s strong enough to withstand the daily hits it takes. So no matter what the world dishes out, your microbes can keep doing their jobs. What’s more, it’s easier than you’d think to nurture your microbiome. Here are my eight simple and powerful tips for tending your internal garden. Cut the sugar and carbs. Instead, eat lots of clean protein, healthy fats, veggies, and fruits. These foods give your gut bugs the nutrients they need to thrive. Eat lots of fiber. Your gut microbes love fiber, and they’ll reward you for eating it. Research shows that adding fiber to your diet can shift your microbiome from a profile linked to obesity to one linked to slimness, meaning that weight loss becomes easier—and who doesn’t want that? Eat probiotics. Probiotics seed your microbiome with beneficial bacteria. You can take probiotics in supplement form, but it’s even better to get them from fermented foods like kimchi, sauerkraut, and pickles. (My favorite is homemade kimchi, which can contain hundreds of different probiotic strains in a single batch, compared to just five or ten in a supplement.) When you buy kimchi, sauerkraut, or pickles, make sure these are refrigerated versions that contain live cultures. Eat prebiotics. If probiotics are the seeds in your microbiome garden, prebiotics— special plant fibers that help your gut bugs flourish—are the fertilizer. Some of the best are Jerusalem artichokes, asparagus, bananas, chicory, garlic, onions, and leeks.  Reduce your stress. Less stress equals a happier microbiome. So every day, schedule at least a few minutes for a stress-busting activity, whether it’s meditating, journaling, doing yoga, or dancing along to your favorite music.  Exercise. Work out at least three or four times a week. Exercise can increase your population of microbes involved in producing short-chain fatty acids that help to reduce inflammation.  Get dirty. Yes, there is such a thing as being too clean. You’ll pick up beneficial microbes—and increase the diversity of your microbiome as well—when you dig in the garden, take a hike, or play in the mud. So get down and dirty once in a while. Your gut microbes will thank you for it. Take action after a course of antibiotics. As I said earlier, antibiotics are the #1 gut microbiome destroyer. So if you do wind up needing a course of antibiotics, double down on all seven of the previous rules—and, in particular, absolutely load your body with high-quality probiotics (especially kimchi) and prebiotics. It can take up to a year to fully restore your microbiome after a course of antibiotics, so be diligent. Your gut microbiome needs careful tending, especially in today’s challenging world. Luckily, with enough TLC, you can keep that little universe inside you going strong. When you do, it’ll reward you by banishing your bloat, helping you lose weight more easily, and keeping you healthy and happy.  To get you started, here’s my recipe for home-made kimchi—I hope you AND your gut bugs enjoy it! Keep Positive and Stay Healthy!

Menopause is so much fun, isn’t it? There are the hot flashes, the mood swings, and (ugh) that tendency to gain two pounds every time you even look at a cookie.  And here’s the thing that upsets menopausal women the most of all: those wrinkles that seem to appear overnight. What on earth is happening? Here’s the deal: When you hit menopause, your collagen production decreases dramatically. In fact, it drops by around 30%. That’s because estrogen is critical for maintaining collagen. As you lose estrogen, you also lose collagen—and as a result, your skin looks older every month.  But chin up, because there’s a solution, and it’s easy (and delicious).  How to replenish your collagen stores If you’re losing collagen, the answer is clear: replace it! And I’m not just talking about rubbing collagen creams or serums on your face. While these can help, you’ll get a much bigger payoff if you feed collagen directly to your skin cells. So restore your lost collagen every day by getting into these two habits: Add collagen powder to shakes, soups, and green drinks. Drink a mug of bone broth every day—and use it in soups, sauces, stews, and chili. Collagen powder is made of hydrolyzed collagen—which is collagen that’s broken down into tiny peptides your body can easily assimilate and use—and bone broth is loaded with the building blocks of collagen. Both of them will firm your skin and erase those wrinkles from the inside out. (And who doesn’t like a cool, creamy shake or a warm, satisfying bowl of soup?) It really is that simple: Love your skin by feeding it collagen, and it’ll love you back by looking years younger. But remember: This needs to be a regular habit. You’re losing collagen every day, which means you need to replace it every day. So make hydrolyzed collagen and bone broth part of your daily routine, just like brushing your teeth. By the way, if you’d like more motivation to make collagen part of your regimen, here it is. While I’m focusing primarily today on keeping your skin beautiful, here are three other big benefits to getting that daily dose of collagen when you’re in menopause: Menopause puts you at higher risk for osteoporosis, and research shows that supplemental collagen can increase your bone density during this stage of life. You know that weight gain I talked about earlier? Collagen can help you get rid of those pounds that pile on so much more easily as you age. If you have osteoarthritis, taking supplemental collagen can promote joint comfort. One of the most common comments I hear from people doing my collagen-rich weight-loss plans is, “Dr. Kellyann, my knees don’t hurt anymore!” So in addition to making your skin gorgeous, collagen is going to strengthen your bones, help you lose weight, and make your joints happy—pretty impressive bonuses, right? How to preserve your existing collagen Clearly, it’s smart to add collagen to your diet every day during menopause and beyond. And while you’re renewing your collagen supplies with hydrolyzed collagen and bone broth, it’s also smart to rev up your body’s own collagen production and protect your existing collagen. Here’s how to do it:  Get plenty of vitamin C. Vitamin C is a “rate-limiting” factor for collagen, meaning that if you’re deficient in this vitamin, your collagen production line shuts down. Eat lots of different colors of veggies. The phytonutrients that create the rainbow of colors in vegetables help to build, protect, and maintain collagen. Cut out the sugar. Sugar binds with proteins to form destructive molecules called advanced glycation end products, or AGEs. These cause collagen to get dry and brittle. Drink white tea. This type of tea protects against enzymes that break down collagen. Avoid smoking, excess alcohol, and over-exposure to the sun. All of these speed the breakdown of collagen. Get plenty of sleep. The more you short yourself on slumber, the faster your collagen will break down. Bust your stress. Stress increases cortisol levels and  is murder on collagen—so practice de-stressing activities like yoga, journaling, and meditation. When you combine these lifestyle changes with your daily dose of collagen powder and bone broth, you’ll maximize your collagen production and minimize collagen breakdown—and that translates into a younger, healthier you.  Get started! The sooner you get in the collagen habit, the better your results will be. To get you started, here two of my favorite recipes from my latest book, Dr. Kellyann’s Cleanse and Reset. BERRIES AND CREAM SHAKE A big dose of collagen, PLUS vitamin C-rich berries! 1 cup water, coconut milk (not canned), or almond milk, unsweetened and carrageenan-free 1/3 cup canned full-fat coconut milk ½ cup assorted berries 1 packet Dr. Kellyann’s Vanilla Bone Broth Protein, Vanilla Almond Collagen Shake, or any high-quality vanilla collagen powder Ice (optional) Directions:In a blender, combine the water, canned coconut milk, berries, collagen powder, and ice. Blend well.   LEMONY CHICKEN VEGETABLE SOUP Loaded with bone broth and those collagen-protecting veggies! 2 tablespoons ghee (clarified butter) 1 garlic clove, minced 1 leek, white and pale green parts only, thinly sliced 4 cups chicken bone broth (here’s an easy recipe) 2 carrots, sliced 2 celery stalks, sliced 1 to 2 cups zucchini and/or yellow summer squash, diced 2 teaspoons lemon zest 2 tablespoons fresh lemon juice ¼ cup parsley or basil, coarsely chopped 1 teaspoon herbes de Provence 1 teaspoon Celtic or pink Himalayan salt ½ teaspoon freshly ground black pepper 2 cups or more loosely packed baby spinach Lemon wedges, for serving Directions:In a large stockpot, melt the ghee over medium-high heat. Add the garlic and leeks and sauté for 3 to 5 minutes on medium heat. Add the bone broth, carrots, celery, zucchini, lemon zest, lemon juice, parsley, herbes de Provence, salt, and pepper and bring to a simmer. Reduce the heat to low and cover, stirring occasionally, for about 20 minutes, or until the carrots are tender. Stir in the spinach and serve with lemon wedges.  

One of my mantras is: Build your armor. That’s because it’s a wild world out there, and your body has to be ready to do battle at any moment, it’s crucial to keep your defenses strong. So today, I want to talk about one of the most powerful armor-building nutrients you can add to your regimen: vitamin C. I take it every day, and you should too. Here’s why it’s so important, and how to get your daily dose. How vitamin C helps you strengthen your immune system? It might surprise you that a simple vitamin can build a powerful immune system, but vitamin C (also called ascorbic acid) is actually a powerhouse. Here are just some of the things it does: It’s a powerful antioxidant that protects against oxidative stress—and the lower your oxidative stress, the healthier and more resistant to infection you are. It helps to optimize the function of your immune system.  It has immune building properties that help you during times of stress, especially in the long winter season. What’s more, there are big bonuses to vitamin C that go beyond immune health. It helps your body use iron, improves the health of your skin and joints, and is essential for building that wrinkle-fighting collagen we all love. So while it’s strengthening your immune armor, it’s making you healthy and beautiful at the same time. Getting a daily dose of vitamin C is especially important if you have any signs of vitamin C deficiency talk to your healthcare provider if you have bleeding gums, easy bruising, a poor immune system or skin health issues. How much vitamin C do you need? The best way to make certain you’re getting enough vitamin C during this pandemic is to take a supplement that provides 1,000 milligrams of liposomal vitamin C. (Liposomal vitamins are contained in little “bubbles” that help to protect them from breaking down, so you get maximum bioavailability.) You need to take vitamin C every day, because it’s water-soluble so your body can’t store it.  What foods are rich in vitamin C? Broccoli A half-cup of cooked broccoli provides 50 milligrams of vitamin C, more than half the recommended daily value for men or women. Not only is broccoli high in vitamin C, it’s also a cruciferous vegetable, which means it’s a great source of phytonutrients. Broccoli is delicious roasted with a bit of oil and freshly-ground pepper and Himalayan pink salt, but when I’m looking to switch it up, my Italian Broccoli is a great go-to.   Brussels Sprouts Brussels sprouts, also a member of the cruciferous vegetable family, contain 50 milligrams of vitamin C in a half-cup serving. They’re also a great source of vitamins A and K, folate, manganese, and potassium, and they contain a phenomenal amount of antioxidants. Like broccoli, they’re delicious roasted, but I also love using them in warm salads like my Brussels Sprouts with Cranberries and Almonds.  Green Chili Peppers One green chili pepper—for instance, a jalapeño or poblano—contains more than 100 milligrams of vitamin C, more than the daily recommended value for men or women. Green chili peppers also contain capsaicin, which gives them their spicy flavor. You can pan-sear peppers and serve them with your favorite protein, add them to soups for extra flavor, or try my Smokey Jalapeño Poppers.  Kale One cup of chopped raw kale has 80 milligrams of vitamin C, which drops to about 50 milligrams when you cook it. While cooking kale lowers its vitamin C content, it can help to release its antioxidants. My Crispy Kale Chips are a great snack if you’re craving something crunchy! Kiwi One average-sized kiwi can contain as much as 70 milligrams of vitamin C, and studies show that additional nutrients in kiwis help to reduce oxidative stress and lower cholesterol levels. Here’s a tip: if you eat the skin, too (after washing it thoroughly, of course), you’ll get an even bigger boost of vitamin C. I love using kiwis in smoothies—especially my Vitamin C Boost Green Smoothie.  Lemons One whole raw lemon contains nearly your entire recommended daily value of vitamin C. Even lemon juice contains a big dose of C, and it’s a great addition to your tea and spa water. (Check out my Strawberry Lemon Basil Detox Water recipe—it’s fabulous.) Just make sure you use juice from a fresh lemon, not from concentrate.  Oranges With 70 milligrams of vitamin C, a medium-sized orange provides nearly all of a woman’s recommended daily value. Use oranges in spa water, or treat yourself to a small glass of juice—preferably freshly squeezed. (If you buy orange juice at the store, check labels and make sure there’s no added sugar.) Even better, get all the good fiber from oranges by tossing the segments in my California Orange Tarragon Salad. Yellow Bell Peppers One half-cup of yellow bell pepper provides more than 100 milligrams of vitamin C—again, more than the daily recommended value for either men or women. Green bell peppers contain only half that much vitamin C, but they’re still a great option. I love using bell peppers, whatever the color, in my Stuffed Bell Peppers.  In addition to these foods, lots of other fruits, veggies, and herbs are rich in vitamin C. Here’s a list of some of the most common ones: Acerola Cherries Berries Blackcurrants Cantaloupe  Guava Lychee Mustard Greens Papaya Persimmons Rose Hips Strawberries Thyme Tomatoes With this many easy-to-find (and delicious) options, it’s simple to obtain your daily dose of vitamin C. So whether you opt for a supplement or reach for the fruits and veggies, it’s a cinch to strengthen your immune system armor! Keep Positive and Stay Healthy!