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Summer is a time for vacations, barbeques, and fun in the sun! But it’s also a time when you may be more tempted to stray from your healthy habits. Or you may not have easy access to the foods you’ve committed to. You may also be a bit more inclined to slack off on your skincare routines and spend a little too much time laying in the sun. So how can you avoid the extra pounds you’ve been working so hard to get rid of? What can you do to prevent aging skin while still enjoying time in the sun? Follow some of my helpful tips to stay healthy during the summer. Fighting the Food Temptations We’ve all been guilty of indulging, and summertime can make it tough to stay true to your health routine. I get it! It’s the time for gatherings and pool parties. The smell of burgers on the grill, lemonade and margarita pitchers to beat the heat; it can be tough trying not to give in. So how do you avoid temptation and still join in on the summer festivities? Be the Gracious Guest Call up the host and offer to bring a dish or two! Chances are, they’ll appreciate the extra help, and you get to be in control of what goes into your dishes. One of my favorites, and dare I say a favorite at gatherings, is my Spinach Salad with Pomegranate Vinaigrette Dressing. Not only is this a tasty and refreshing addition to any summer get together, but it's also packed full of amazing health benefits. Did you know that pomegranates help fight free radical damage? They also contain a super-nutrient which may help your body preserve more collagen. And you know how important collagen is after you’ve reached your early twenties! The two nutrients, beta-carotene and lutein — found in spinach — are extremely beneficial to your skin’s elasticity. Adding walnuts to your salad will provide one of the richest sources of Omega 3 you can find, while you’ll also be getting anti-aging benefits from the olive oil and avocados. That’s pretty impressive for a quick summer salad. Try this mouth-watering recipe: Prep time: 20 minutes • Yield: 4 servings • Portions 1 vegetable, 2 fat Ingredients: Pomegranate Vinaigrette ¼ cup cold pressed pomegranate juice 2 tablespoons pomegranate vinegar* 1 teaspoon pure maple syrup ½ teaspoon coarse Dijon mustard 1 medium shallot, minced finely ¾ teaspoon Celtic or pink Himalayan salt ¼ teaspoon black pepper ¼ cup olive oil Salad: 8 cups baby spinach ½ small red onion, thinly sliced ¼ cup walnut pieces, toasted ¼ cup pomegranate arils ½ avocado, sliced ¼ cup goat cheese crumbled (optional for 80/20 plan) Directions: Combine pomegranate juice and vinegar, maple syrup, shallot, salt, and pepper and whisk together. Slowly drizzle in olive oil while continuing to whisk. Toss together salad ingredients and serve with dressing. *Note: Don’t have pomegranate vinegar? No problem. A good quality red wine vinegar can be easily substituted. Now imagine the look on everyone’s face when you tell them the fancy summer cocktail you brought over can actually help them burn fat, fight wrinkles, and heal their gut! And when they grin in disbelief, whip up a batch of one these seven fabulous bone broth cocktails while you fill them in on what bone broth has done for you! Try out one of my favorites – a new twist on a Bloody Mary: Prep Time: 5 min • Yield: two (2) 9-ounce servings Ingredients: 1 cup Beef Bone Broth or Beef Collagen Broth™ 1 cup organic tomato or vegetable juice 1 tablespoon freshly squeezed lime juice ½ teaspoon Worcestershire sauce ½ teaspoon Tabasco or your favorite hot sauce ¼ teaspoon prepared horseradish, or more to taste Dash freshly ground pepper  Dash Celtic or Pink Himalayan salt if juice is salt-free 2 ounces potato vodka Beef Bone Broth or Beef Collagen Broth™ ice cubes or regular ice cubes Cooked bacon strips, celery stalks, cooked shrimp, Spanish olives, or lime wedges for garnish Directions: Combine all ingredients in a pitcher or drink shaker. Pour into two tall glasses. Add additional ice if desired and garnish with your choice of garnishes. *Variation: Bloody Maria: Substitute Patron tequila for vodka and add ¼ to ½ teaspoon sauce from canned chipotle in adobo. This adds a smoky, hotter taste to your yummy cocktail. You can even use bone broth in your Keto diet recipes for added benefits. The possibilities are endless, so don’t cancel those barbeque plans because you’re worried about what you can eat. Plan to Eat at Home If you're attending a gathering where bringing your own food isn't an option, plan ahead by eating before you go. Fill up with healthy, filling foods that will curb those cravings. Choosing plenty of veggies and foods high in protein will help you feel satisfied and give you great energy for your outing too.  Too early to eat before you go? This is the perfect time to pour yourself some bone broth to-go! You’ll get in all the nutrients and collagen your body needs, while sipping on bone broth keeps you full and less likely to be tempted by unhealthy dips and sugary desserts. Then while you’re there, choose your foods carefully, or simply eat when you get home. On the Road Summer plans don’t need to be an excuse for compromising your healthier lifestyle you’ve worked so hard on. Planning ahead is always the key. Pack your own healthy snacks that are perfect for the car. Set aside a snack batch day and prepare several of your favorites that you can easily store, then grab and go on your travel day. One of my go-to snacks is the Paleo Tropical Trail Mix. Whether you make it with or without the chocolate, it’s an energy treat that will satisfy your cravings and is so simple to throw together. Prep time: 10 min • Cook time: 10 min • Yield: about 4 ½ cups Ingredients 2 ½ cups coconut chips 1 cup dark chocolate chunks or chips 1 cup dried pineapple chunks 1 cup macadamia nuts 1 cup almonds Directions Preheat oven to 350º F. Spread coconut out evenly on a sheet pan and bake for 8 – 10 minutes until it begins to brown. Remove and let cool. Mix together all ingredients except coconut. When coconut is cool, toss into the mix. Store in a sealed container. Short on time or just prefer a little less fuss? Grab one of my many pre-measured, individually packaged snack or meal options full of collagen, antioxidants, and nutrients. From Chocolate Coconut Collagen Fiber Bars to Collagen Broth To Go, you’ll be ready with your travel packs when healthy options aren’t readily available. Soup Anyone? Another summer tip I often share takes some people by surprise –  the power of summer soup. Yep, it’s perfect even in the summer heat. Soup can leave you feeling full without giving you that tired, heavy feeling. In fact, soup will leave your stomach so satisfied, you’ll end up eating up to 20% less than you normally do. Think of it as a slimming summer soup routine. There are so many amazing recipes you can experiment with that will give you the nutrients your body needs. It’s also another perfect way for you to get more bone broth into your diet. You’ll be restoring collagen and helping reverse the signs of aging by restoring your skin’s elasticity, fighting off fine lines, wrinkles, and brightening dull skin. Need a little inspiration? Try this delicious Avocado Soup with Smokey Chipotle Adobo recipe: Prep time: 20 mins • Yield: 4 servings Ingredients ½ tablespoon ghee or pasture-raised butter 1 medium onion, diced  1 clove garlic, minced  ½ - 1 chipotle pepper in adobo sauce (available in the Hispanic section of most supermarkets) 3 cups homemade chicken broth, Dr. Kellyannʼs SLIM® Chicken Bone Broth or Dr. Kellyannʼs SLIM® Collagen Broth ½ teaspoon salt (optional, depending on the saltiness of chicken stock) 2 ripe avocados, peeled and cut into chunks 1 cup full-fat canned coconut milk ¼ cup freshly squeezed lime juice ½ cup cilantro leaves (reserve a few leaves for garnish) 1 tomato diced for garnish 1 to 2 scallions sliced for garnish Directions: Put ghee/butter in a saucepan on medium heat, add onions and sauté until soft and clear, but not browned. Add garlic and chipotle in adobo and stir; do not let garlic brown. Add broth and avocados and bring to a low simmer for 10 minutes to let flavors meld. In a blender combine avocado mixture with coconut milk, lime juice, and cilantro and blend until smooth and creamy. Refrigerate for at least 2 hours or until well chilled. Garnish with cilantro leaves, tomatoes, and scallions. Note: Hot liquids in a blender will expand and release steam; use caution when blending hot liquids.  Take a look at more of my favorite light summer soup recipes. You’re bound to find a few you’ll love.  Skincare in the Summer There are many misconceptions out there about exposing your skin to the sun. We are warned to stay covered up. Warned to lather on the highest SPF level we can get our hands on. We are conditioned to fear the rays because of cancer and horrible early aging signs. But we're also told we need to be in the sun to boost our levels of vitamin D. So what’s with all the confusion? With the extra sun you’ll be soaking up this summer, I know you take care of your skin the best you can. This doesn’t mean you need to shy away from the sun altogether, though. In fact, getting your vitamin D can fight depression by increasing serotonin levels, which help regulate your mood. It has also been known to help prevent diabetes and lower your risk of heart attacks. Vitamin D is even linked to cancer prevention and weight loss. These are all wonderful reasons to allow yourself to enjoy some time in the sun. So why are we so determined to hide from it? While many practice layering on their sunscreen outdoors, it’s preventing your skin from making vitamin D. And not all sunscreen is good for your skin anyway. When you think about the number of chemicals that go into a bottle of sunscreen, is it that difficult to see why it may not be a healthy choice? Have you heard that research shows roughly 80% of sunscreen purchased in the US does not actually protect your skin against UVA rays as it claims? According to the FDA, SPF 50 and above don't offer the extra protection they claim to. Covering up in the sun with umbrellas and clothing will also create a barrier that prevents your body from making the levels of vitamin D it needs. So what’s considered a safe and healthy amount of sun exposure? Try spending thirty minutes outside every day. Allow your skin to be exposed – no sunscreen, no extra clothing to shield you completely from the sunlight. This amount of sunlight moderation lets your body naturally restore vitamin D and is completely safe. If you're smart about your time in the sun, you'll be perfectly safe and reward your body with its amazing benefits. Following a few more helpful tips will help you stay healthy in the sunlight this summer: Wear sunscreen if you plan to be in the sun longer than thirty minutes. Focus more on the ingredients in your sunscreen rather than its SPF number. Try to buy organic sunscreens to limit your skin’s exposure to harsh chemicals. So don’t shy away from the sun this summer! Instead, make smart decisions that allow your body to soak in the rays and enjoy your time outdoors. While I do understand it’s a tough habit to change, there are a few additional things you can do to make sure your skin is ready for the sun. Adding these items to your daily diet can provide added protection: Collagen: strengthens your skin and provides resistance to fine lines and wrinkles. Dark, leafy greens: packed full of phytonutrients, which may help protect you from cancer. Coconut oil: contains lauric acid, which helps build strong skin cells starting from the inside out. Blueberries: full of antioxidants and provides protection from aging signs due to sun exposure. So as you make those summertime plans, just remember to make wise, healthy, and informed choices. Creating and maintaining a healthier lifestyle doesn’t have to be a chore.  Find the recipes that will carry you through the next few months, fill your body with the nutrients it needs, and enjoy your summer! Keep thinking Big and living BOLD!

You all know how much I love sharing bone broth benefits and restoring collagen for a happier gut and more radiant skin. But there’s another area I’d like to cover with you that needs some addressing. So today I’d like to switch gears a bit and explore other ways you can work on your healthy living goals. Along with what we are putting into our bodies to help boost our immune system and fight off the signs of aging, our home environment should be another priority on our list. Did you know that the quality of air inside your home could actually be two to five times more harmful to you than the air outside? That's a scary thought if you're already battling asthma, allergies, or a variety of other medical conditions, making it difficult for your lungs to do their job. We usually think of dust and pet dander as some of the leading pollutants in our home, but it doesn't stop there. In fact, there are many items in your home that could be lowering your air quality and may lead to a variety of possible health issues. Carcinogens in your cleaning products, as well as VOCs (volatile organic compounds) found in particular carpets, paints, and furniture materials, are all contributors to reduced air quality and health. Let's take a look at several items and products you may be using that could be keeping you from ensuring healthy living. Making Changes There are many things you can do to be proactive and ensure you’re on the right path to healthy living. There may even be a few helpful tips here that you haven’t considered yet.Even starting with a few small changes is a great start to improving your health and home. Not So Clean Cleaning Products I know. Some of you are wondering how all your cleaning efforts could actually be doing damage to your health. But they are. Choose cleaning supplies that are made with natural ingredients instead of harmful synthetic chemicals. Many of your cleaners are creating fumes that cause damage to your lungs. Ammonia, bleach, and your favorite scented air deodorizers are releasing dangerous levels of VOCs into your home. Instead, try switching to safe, all-natural cleaners you can find for every area in your home. Healthy living is all about making changes, right? Here are a few suggestions to help get you started. Multi-Purpose Wipes Wipes are always perfect to have on hand throughout the house. You’ll disinfect and cut through grime and grease while leaving behind a fresh scent of sage and citrus. Check out my favorite go-to natural wipes. Aromatherapy for the Bathroom I love the fresh scent of lemon verbena, so I'm a huge fan of an all-natural cleaner that will have my bathroom sparkling with the added bonus of fresh lemons. My bathroom is my self-care haven, so getting rid of hard water stains, soap scum, and build-up is a must. You won't find chlorine or formaldehyde in this tub and tile cleaner! Laundry Day Even your laundry detergent may be cause for alarm. Think of the chemicals you’ve been using to wash your clothing, towels, and bedding. The items that are then touching your skin you’ve been working so hard to protect. If you love lavender as much as I do, I have an amazing natural laundry detergent you may want to try. Indoor Plants Plants can dramatically improve your indoor air quality. In fact, a NASA study from 1989 reported that indoor plants could help remove many VOCs. This was vital in finding a safe way to send astronauts to live in a space station unable to get fresh air. From this study, NASA recommended one indoor plant for every 100 square feet of space. And besides, what's better than combing healthy living routines with a little home decor? Some of the most commonly used household plants include: Boston Fern Aloe Spider Plant Lady Palm Snake Plant Mother-in-Law’s Tongue English Ivy Red-Edged Dracaena Air Filters Are you guilty of not changing out your air filters regularly? Your air filter works as a trap for small particles while your air conditioner works as a filtration system, so take advantage of these healthy living helpers. Running your AC will help with ventilation by pulling out pollutants and bringing in clean outdoor air. Changing your filter often and considering upgrades to your typical filter choices can help remove VOCs more efficiently and improve your home's air quality. Air Purifiers Along with regular air filter changing, the EPA also recommends using air purifiers. You can find a variety of sizes to fit your rooms’ needs. These portable purifiers work as an additional way to reduce pollutants in the room, trapping particles in easily replaced filters. Consider adding them throughout your home. No Smoking Do I really need to say it? Just don’t do it. It poses too many horrible health risks. And why would you want to add icky wrinkles and aging skin on top of it? You already know that second-hand smoke is just as toxic for non-smokers, so just don’t allow it in or around your home. Period. Heating Try your best to avoid heating from wood burning fireplaces, natural gas, or coal-burning stoves. You may want to consider electric heat instead. Furniture We don’t often think about it, but furniture can release toxic chemicals into the air we breathe. Sometimes you may notice that smell of "newness" coming from your recent purchase, while other times, there may be no smell at all. Regardless, it's important to be aware of furniture off-gassing. Remember to air out your home when adding new furniture pieces by opening windows often and run your AC. Avoiding Off-Gassing Furniture When possible, try to steer clear of off-gassing furniture pieces. Not sure how? Take a look at these helpful tips for your next furniture shopping spree: Buy locally sourced, solid wood furniture. Buy GREENGUARD certified furniture. This certification lets you know your furniture has met standards for low emissions of VOCs in indoor areas. Buy second-hand furniture. The levels of VOCs reduce after several years, so this helps to cut down on your exposure to furniture off-gassing. Avoid furniture that is made of composite materials. Many of their adhesives are known to off-gas. Avoid furniture with stain or water protectant. Buy an organic mattress or a mattress pad that filters out potentially harmful chemicals and gasses your mattress can give off. Additional Tips There are many substitutions you can make to get you on your way to detoxing your home. Here are a few more helpful tips for you to consider in your quest for healthy living. Open your windows for a few minutes every few days to let some of that fresh air in. Use your exhaust fans as much as possible to help pull out toxins. Vacuum with a HEPA filter to trap those pesky dust mites, pet dander, mold spores, and pollen. You’ll do your allergies and asthma a world of good! Look for formaldehyde-free products. Use charcoal filters. Use baking soda to help remove furniture odors. Switch to household paper products such as Earth Friendly Treeless Toilet Paper or Recycled Paper Towels. What Are VOCs? So, what are VOCs? In a nutshell, they are harmful compounds found in a variety of products that turn to gas or vapor. Products you may use daily to rid your home of odors, such as air fresheners, are giving off VOCs and ultimately doing you more harm than good. You’re probably racking your brain right now, trying to recall the last time you sprayed your favorite scent around the room. While you thought you were being productive by disinfecting your home, many of your cleaning supplies were affecting your air quality and your healthy living. Some of these products are even believed to be carcinogenic; posing risks of cancer. That should be enough to make you want to rethink what you bring into your home. There are additional VOCs that can be harmful if they are mixed with certain chemicals as gasses. Unfortunately, there are thousands of chemicals on the market that are allowed to be used in products and materials for use in your home, and many of us just aren't aware. The biggest VOC culprits are: Ozone Ethanol Chemical flame retardants Methylene chloride Benzene Perchloroethylene (found in dry cleaning solutions) Formaldehyde Chloroform Phthalates Acetone Where Do VOCs Come from? Have you heard of off-gassing? VOCs can off-gas, or emit harmful chemicals in gas form, from many different materials. Some of the most common VOCs you will find around your home are: Paints and painting supplies Furniture Carpeting Flooring Cleaning supplies Craft or hobby supplies, including glues, adhesives, paint strippers, and varnishes Aerosol sprays Cosmetics Building materials Gasoline Pesticides Moth repellents Copiers and printers Burning wood, coal, or natural gas Smoking (which you shouldn’t be doing anyway, right?) Choosing Low VOC Items Before you panic and start throwing out everything you just read on this list, let me add that not all of these may give off harmful VOCs. If they do, there are many substitutions you can make to help ensure you are on the right path to healthy living. For instance, look for non-toxic milk paint instead of latex paint. Don't forget to open those windows for ventilation while you work! Selecting a natural sisal area rug for your room, rather than going with wall-to-wall synthetic fiber carpeting, will drastically reduce the VOC potential. I also want to point out that some paint may market itself as Low-VOC or No-VOC because the base itself doesn’t off-gas, but you should know that the tint added to it could be an off-gassing culprit. Just make sure to do your research, so you are aware of what you are bringing into your home. Another helpful tip is to practice buying only what you need if it is possibly a high-VOC product. For instance, many projects require you to use paint stripper. Storing these types of products, even if you plan to keep them in your garage, can release VOCs into the air impact your healthy living. Reduce your risk of exposure by buying only what is needed. Off-Gassing and Your Health As strange as it may sound to some, energy efficient homes may be doing us more harm. Think about it - in an attempt to reduce the amount of air that may escape from inside our house, we are preventing fresh air from coming in to help flush out toxins. So what could this mean to our health? Indoor allergies and asthma are on the rise. It’s estimated that at least one out of every 12 Americans has asthma. And many of us are conditioned to stay indoors to help prevent flare-ups when, in reality, we are trapping ourselves in a more polluted environment — not a great way to help our healthy living journey. Asthma and allergies aren’t the only health issues you could run into by being exposed to off-gassing. Additional short term health symptoms include: Headaches Fatigue Eye, nose, and throat irritation Problems with vision Memory problems Dizziness Nausea Then there are the long term health symptoms to be aware of. VOCs and your indoor air quality could be contributing to potential health risks, including: Cancer Respiratory problems Heart disease Kidney damage Liver damage Central nervous system damage Unfortunately, off-gassing doesn't always have an easily recognizable smell or any odor for that matter. Scents can vary, and your body may react differently from someone else's. Often, people are unaware of the harm being done until they are already experiencing many symptoms, so be aware of the potential risks to healthy living already in your home. Healthy living is definitely a lifestyle change, but one worth making. If you’ve been with me a while, chances are, you’ve put in a lot of hard work and effort into restoring your health. We’ve worked together towards a happy gut, meeting weight loss goals, and combatting dull, wrinkled skin concerns. But we can’t stop there. No matter where you are in your home detoxing journey, it’s never too late to start improving your home environment and daily habits. Your body will thank you for the changes you make. Head over to find out more on how you can make positive changes for healthy living. Keep thinking Big and living BOLD!

If you dread your period or often miss a period, listen up. Because missed periods, heavy bleeding, pimples, sore breasts, headaches, and mood swings are all signs that your hormones are out of whack. And seed cycling could be the answer you’re looking for. Seed cycling is a simple and natural method to help restore hormonal balance. Hormonal imbalances mess with your body, mind, and skin Your cycle has two phases. First, the follicular phase. This starts the first day of your period and lasts for about 14 days when ovulation occurs. During this phase, estrogen is queen. Next is the luteal phase. Which starts on day 15. And this is when progesterone really kicks in. During both phases, testosterone remains relatively constant with a small blip around ovulation. For your periods to be as regular and painless as possible, your hormones must rise and fall accordingly. But for a variety of reasons, this doesn’t happen for many women. Which can cause symptoms that affect your body, mind, and skin. Some women experience estrogen dominance, which means the ratio of estrogen to progesterone is too high. Symptoms include irregular periods and all the usual suspects associated with PMS in addition to: Anxiety Insomnia Fatigue Weight gain Infertility Other women may have higher than normal levels of testosterone, which can cause polycystic ovary syndrome (PCOS). And the most common symptoms of PCOS include: Hair loss (on head) Excessive facial and body hair Weight gain Depression Anxiety Mood swings Irregular cycles Acne Infertility These conditions can also affect the health of your thyroid, which is responsible for your metabolism among many other vital functions. So you can see why balancing your hormones is key when it comes to your health and well-being. Seed cycling is a natural method to help balance your hormones While there isn’t much research on seed cycling yet, it appears to be a promising approach to support optimal hormonal health. And I love that it’s 100% natural and easy to follow. So if you’re struggling, I recommend giving it try. You have nothing to lose and possibly a lot to gain. All you’re required to do is eat certain types of seeds during each phase of your cycle. Seed Cycling Chart This seed cycling chart quickly shows which seeds to eat and when. Continue reading below the chart for a more detailed explanation. Phase Days Seeds Amount Follicular 1 - 14 Flaxseeds (ground) Pumpkin seeds 1 to 2 Tablespoons Luteal 15 - 28 Sesame seeds (ground) Sunflower seeds (ground) 1 to 2 Tablespoons   Eat flaxseeds and pumpkin seeds during the follicular phase (days 1 - 14) On each day of the follicular phase, consume 1 to 2 tablespoons of raw pumpkin seeds (not roasted or toasted) and freshly ground flaxseeds. I always recommend organic seeds. Especially when trying to balance your hormones. Because the chemicals in pesticides are known for messing with your hormones. Ground flaxseeds can easily be added to any smoothie or shake. They also mix in well with yogurt or nut butters. Pumpkin seeds can be eaten plain. But they can also be added to salads and soups as well as used to make pesto. They taste great and they add a wonderful texture. Now, if you don’t have a means to freshly grind your own flaxseeds, such as a spice or coffee grinder, then store your ground flaxseeds in the freezer to maximize freshness. Otherwise the delicate oils oxidize and become rancid. Hormonal Benefits of Flaxseeds Both flaxseeds and pumpkin seeds are believed to help raise your estrogen levels, but not too much. Plus, your body needs a way to properly remove excess estrogen. And the fiber in these seeds can help with that. Flaxseeds in particular have a high concentration of lignans, an antioxidant with fiber-like benefits. They also behave like phytoestrogens, which can have a weak estrogenic effect in the body. And when your hormones are imbalanced, this can be helpful. In this study, when women consumed a daily dose of 10 grams of ground flaxseeds, they experienced a longer cycle, a higher ratio of progesterone to estrogen in the luteal phase, and less miss periods. Plus, research suggests diets rich in lignans may help reduce your risk of osteoporosis, heart disease, and certain types of cancer. Yes, please! Flaxseeds are also a good source of magnesium, which can help detoxify excess estrogen. Magnesium is also known as nature’s chill pill, which we all could use these days. Especially when your hormones are driving you crazy. You will also find selenium in flaxeeds, which is potent antioxidant. It’s also been linked to healthy hormones as well as a healthy thyroid. Finally, the omega-3 fatty acids in flaxseeds also play a role in healthy estrogen levels. However, your body must first convert the form of omega-3 fatty acids (ALA) in flaxseeds into EPA and DHA before they can have this effect. And the conversion rate is pretty low. Hormonal Benefits of Pumpkin Seeds Now when it comes to pumpkin seeds, they’re an excellent source of magnesium and zinc. Zinc is an antioxidant. It’s also been shown to have anti-inflammatory properties, which can help with period pain. Plus, this study found that low zinc levels were associated with PCOS in women. Which suggests zinc may inhibit the effects of excess testosterone. And a recent review of zinc validates its long historical use as a natural weapon against acne. Eat sesame and sunflower seeds during the luteal phase (days 15 - 28) After 14 days of eating flaxseeds and pumpkin seeds, switch to 1 to 2 tablespoons of freshly ground sesame and sunflower seeds daily. Sunflower seeds can easily be added to smoothies and shakes or used to make sunflower seed butter. Sesame seeds are great for topping many dishes, especially those with an Asian influence. But you could also make a delicious tahini and use it as dip or a salad dressing. Hormonal Benefits of Sesame Seeds Sesame seeds are packed with magnesium, zinc, and selenium. An excellent combination when it comes to hormonal health. This study found that sesame seeds may help with the metabolism of estrogen, which could then allow progesterone to shine in the luteal phase. And you want this to happen. Because low levels of progesterone is what causes the dreaded symptoms of PMS. It’s also worth mentioning that sesame seeds (and pumpkin seeds) are rich in iron. And having a good supply of iron is important during your period to prevent anemia. Hormonal Benefits of Sunflower Seeds Sunflower seeds are rich in B vitamins, especially B1, B3, B6, and folate. This study found that B6 and folate are associated with a reduced risk of breast cancer by improving the regulation of estrogen and progesterone. This study had similar results with the addition of B1 (thiamine). Sunflower seeds are also high in vitamin E. A potent antioxidant and anti-inflammatory nutrient. And this study found that vitamin E helps keep estrogen in check. Which is how the researchers proposed vitamin E helps prevent breast cancer. The Bottom Line While there’s little scientific evidence for the specific practice of seed cycling today, there is research suggesting specific nutrients in the seeds recommended can have a profound effect on your hormones and how they work in your body. So don’t underestimate the power of these tiny nutrient-packed foods. And if your hormones are in need of some of TLC, seed cycling is definitely worth a shot. But keep in mind how well the rest of your body is functioning also matters. Nothing works in isolation, especially your gut. Which means seed cycling while eating crap and drowning your worries in wine probably won’t do you any good. Healing always requires a whole body and mind approach. Keep thinking Big and living BOLD!

Coconut is one of my favorite superfoods. I recommend it to all those that aren’t allergic for a long list of reasons. During this time of year, it’s a staple in my “medicine” cabinet to help keep my immune system healthy and ward off infections In fact, coconut oil has a long history of use by many cultures around the world to remedy a wide variety of ailments, including the common cold, the flu, bronchitis, earaches, gingivitis, nausea, skin rashes, sore throats, stomachaches, and wounds to name a few. Plus, there’s even science to prove what our ancestors already knew. What is Coconut? To start, you might be wondering what a coconut is. Is it a nut, a fruit, or a seed? Well, technically, coconuts are considered dry drupes, which are described as fibrous stone fruits with one seed and three layers. The outermost layer is hard and green or brown when ripe. It’s typically removed before you even see a coconut in a market. Many stores remove the brown and hairy husk as well to make it easier for you to eat. So, what you are usually left with is the innermost layer, which is hard and woody and surrounds the seed. Thus, the white portion that we eat is essentially part of the seed. It’s actually the food that the “baby” plant would consume during germination and sprouting. Nutritional Profile of Coconut Before I dive into the antimicrobial benefits, let’s take a closer look at all the goodness packed inside the seed of each coconut. It’s important to note that coconut comes in a variety of forms, and each form has its own nutritional composition. Dried coconut "meat" A quarter cup of raw and dried coconut “meat” contains approximately: 70 calories 7 grams of fat 1 gram of protein 1 gram of sugar 2 grams of fiber Coconut meat is also an excellent source of minerals, including manganese, iron, selenium, potassium, copper, phosphorus, and zinc. Plus, it contains a moderate concentration of B-vitamins.   Coconut water Coconut water is most often extracted from young, green coconuts. A one cup serving size contains approximately: 45 calories 0.5 grams of fat 1.7 grams of protein 6.3 grams of sugar 2.6 grams of fiber It’s also a good source of electrolytes, such as potassium, sodium, and magnesium. This is why many people turn to it as a natural alternative to chemical-laden sports drinks. Coconut milk Coconut milk is made from mature coconuts. First, the meat is washed, blanched, and finely shredded and mixed with water. Then the coconut milk is squeezed out and strained. What you are left with is full fat coconut milk (with some water) that you buy in cans, which is what I always recommend using as opposed to the coconut milk sold in cartons which undergoes much more processing and contains nasty additives. One third cup of canned coconut milk contains approximately: 140 calories 14 grams of fat 1 gram of protein 1 gram of sugar While coconut milk doesn’t contain fiber, it still contains an abundance of minerals as well as some B-vitamins. Coconut oil Last, but not least, there’s coconut oil. The type of coconut oil you use matters. Refined coconut oil is often made from dried coconut, which in its natural state is labeled as not fit for human consumption. Because the way the meat is dried isn’t sanitary. Thus, it must be purified. This process involves bleaching and deodorizing as well as further refining to help prolong shelf-life. Whether or not these steps are performed mechanically or chemically depends on the manufacturer. And most likely you would never know. For these reasons, I always recommend raw or virgin coconut oil. Virgin coconut oil is made simply by squeezing (sanitary) dried coconut meat or fresh coconut meat. Thus, there are no chemicals used and no refining. However, unlike coconut meat, water, and milk, coconut oil is almost entirely fat. A one tablespoon serving size contains approximately 14 grams of fat. Most (85%) of the fat content is saturated. And when coconut oil is consumed, it is broken down into fatty acids and monoglycerides. These include: Caprylic acid (8%) + Monocaprylin Capric acid (7%) + Monocaprin Lauric acid (49%) + Monolaurin Myristic acid (18%) + Monomyristin Palmitic acid (8%) + Monopalmitolein Oleic acid (6%) + Monoolein Stearic acid (2%) Linoleic acid (2%) What’s interesting is that some of these fatty acids and their associated monoglycerides are what contribute most to coconut’s antibacterial, antimicrobial, and antifungal properties that I alluded to previously. It’s worth noting that all parts of the coconut and the coconut palm tree, including the husk, leaves, and roots, are used medicinally by many cultures throughout the world. And excellent health has been documented in some cultures, such as the Tokelauans and Kitavans that get a significant portion of their calories from coconuts. Evidence-Based Health Benefits of Coconut Fatty Acids and Monoglycerides The antimicrobial activity of fatty acids and monoglycerides is nothing new. Dating back to 1942, researchers discovered that free fatty acids naturally found in human sebum played a role in preventing skin infections. More recently, a study found that naturally occurring oleic acid in the skin was able to disrupt the cell wall and essentially kill MRSA, an antibiotic resistant strain of staph bacteria. What’s even more interesting is that these free fatty acids are presumably derived from fats broken down by beneficial bacteria on your skin. This is one of the many reasons why excessive washing isn’t advised. It strips your skin of sebum as well as disrupts your skin’s microbiome. Researchers have also discovered that lauric acid and monocaprin are effective against streptococci and staphylococci skin infections. Plus, studies have suggested that lauric acid applied topically can combat the bacteria associated with acne vulgaris as well as the bacteria associated with inflammatory acne. Thus, the theory that facial oils cause breakouts doesn’t quite always hold up. But the benefits aren’t limited to protecting your skin. Coconut fatty acids also help fight against internal pathogens. Beginning in 1962, researchers discovered that fatty acids (mostly linoleic and oleic) and monoglycerides in breastmilk were effective in preventing the colonization of harmful bacteria in the gut. This is just one of the ways in which breastmilk helps an infant build innate immunity. A handful of studies from the 1990s and early 2000s have also shown that lauric acid, capric acid, and monocaprin, were effective against sexually transmitted bacterial and viral infections, including chlamydia, gonorrhea, and herpes simplex 1. This in vitro study demonstrated that monocaprin and lauric acid were highly effective against viruses that cause respiratory related illnesses. The primary cause of hospital-acquired antibiotic-associated diarrhea globally is Clostridium difficile. To make matters worse, it is becoming antibiotic resistant. Thus, researchers are looking for alternative solutions. And in this study, they found that lauric acid was able to significantly inhibit the growth of C. difficile. Caprylic and capric acids were also effective, but not as potent as lauric acid. Lauric acid has also been shown to stop the spread of breast and endometrial cancer cells as well as initiate their death in this recent study. And coconut oil is one of the richest sources of naturally occuring lauric acid. I could go on and on listing studies showing the antibacterial, antiviral, antifungal effects of fatty acids and monoglycerides found in coconut. You may have noticed, however, that the studies I’ve mentioned so far didn’t use coconut meat, milk, or oil per se. For this reason, some would suggest supplements of purified lauric acid, monolaurin, and/or monocaprin, and I don’t necessarily disagree. But, some studies have used virgin coconut with promising results. Let’s take a look... Candida albicans is a fungus (a.k.a. yeast) that naturally lives in the gut and is considered opportunistic. Because under certain circumstances, such as a high sugar diet, it will overgrow and cause many problems for your health and sense of well-being. In this in vitro study, researchers found coconut oil to be highly effective against candida albicans as well as other several other strains of candida when compared to the common antifungal fluconazole. This is encouraging considering the emergence of drug-resistant candida. In this study, swishing with coconut oil was found to be just as effective as using chlorhexidine (a synthetic antimicrobial solution) against the bacteria (S. mutans) most notable for causing dental cavities. Virgin coconut oil has also been shown to improve discomfort and symptoms associated with chemotherapy among a small group of breast cancer patients in this study. Specifically patients were given 10 ml (approximately 2 teaspoons) twice a day. When compared to the control group that received no coconut oil supplementation, researchers reported better scores for symptoms such as fatigue, loss of appetite, and sleep difficulties. In this study, 2 tablespoons of coconut oil a day significantly raised HDL cholesterol among healthy volunteers. And this is important because high levels of HDL cholesterol are associated with a lower risk of heart disease. Specifically, it can help rid the body of bad cholesterol (small, dense LDL particles) and prevent it from sticking to the lining of your arteries. To Sum Up Coconut Oil Coconut oil has many other health benefits explored by science, including boosting brain health and facilitating fat burning. And those are topics for another day. But for now, it’s very clear that coconut oil contains potent fats that help protect you from pathogens–inside and out. So don’t fear the coconut! Indulge and enjoy instead. I personally love using coconut in my diet. I add dried coconut or coconut oil in my shakes, and use coconut milk to make soups creamy. Here is a recipe for Coconut Mocha Collagen Fat Bombs that incorporates coconut milk, coconut oil, and dried coconut. Absolutely delicious and positively nutritious!An even easier way to get the health benefits of coconut into your diet is by swapping your usual coconut candy bar for one of my delicious Chocolate Bar with Fiber. They’re a perfect choice for an on-the-go meal, with a blend of fibers and natural sweeteners that are easy to digest. Keep thinking Big and living BOLD!

I am grateful for many things that our modern society has brought about. However, more often than not, it also has us on the go with never ending to-do lists. Plus, with all our plates full, it can feel counterproductive to take a break to tend to our needs. Which is why this “busy” culture is a breeding ground for unrelenting stress. This is a problem when it comes to your health as well as your waistline. Chronic stress wreaks havoc on your body. If left unchecked, it can lead to inflammation and inflammation is at the root of many serious conditions, including heart disease, type 2 diabetes, dementia, and cancer. Stress also leads to unhealthy behaviors, such as drinking too much, making poor food choices, and overeating. In fact, chronic stress causes your adrenal glands to keep secreting cortisol is a hormone known for increasing your appetite as well as your motivation to eat. For this reason, if you’re feeling overwhelmed and stressed, I don’t actually recommend food, even if it’s healthy. Too much of anything can be a bad thing. In reality, there are no foods that can actually relieve your stress. You see, stress is your body’s response to a threat, whether the threat is real or perceived. So, while alcohol and food may temporarily numb your pain, they can’t actually neutralize threats. Only you can do that with your thoughts and actions. Which is why it’s so important to give your body time to relax and recharge. What you do during this breather is up to you. Some of my favorites are exercising, meditating, and laughing with friends. I’m also a big fan of making a big cup of tea and sipping it peacefully while I put my feet up or take a warm bath. Some herbs and botanicals can help promote a sense of peace as well as help reduce symptoms of anxiety often caused by stress. When your mind and body are truly calm, you’re more likely to find a healthy perspective and let go of the threats that aren’t real or you can’t control. Less threats equals less stress. With that being said, here are some of my favorite calming herbs and botanicals. Calming Herbs and Botanicals Passionflower Passionflower has been used in folklore as well as modern times to treat anxiety, restlessness, and nervousness. In a randomized, placebo-controlled study, passionflower performed equally as well as prescription anti-anxiety medications. And while relief took a bit longer, those treated with passionflower were able to function better at work than those treated with pharmaceuticals. You’ll find many “calming” or “nighttime” herbal tea blends or tinctures with passionflower in them for this reason. You can also buy dried passionflower to make your own tea. Kava For centuries, many cultures have used kava to relieve anxiety, restlessness, and insomnia without the mental impairment that come along with prescription medications. People often report feeling happy and chill. However, research is split. More than half of the random controlled studies (63%) found kava to be effective at reducing anxiety. While the remaining research found it to be no more effective than a placebo. Nevertheless, many people in these studies did find relief. Which means you may be one of those people that it helps. And if you’re not, luckily there are other options to try. Now, there are some concerns circling the web about potential damage to your liver. However, the studies performed found there is very little risk, if any, when consumed below 400 mg a day. Mountain Rose Herbs is a good source of kava root powder. You simply blend it with a cold or warm temperature liquid of your choice and consume. Heat is not recommended as it is believed to destroy some of the beneficial properties. If you don’t like the taste, capsules and tinctures are available. Green Tea Antioxidants that help fight oxidative damage caused by stress (among other things) can be found in Green tea. It’s also a good source of the amino acid theanine, which has been shown to promote relaxation, reduce anxiety, and improve sleep. If green tea isn’t your thing, no worries! Theanine can also be found in black tea, oolong tea, matcha, and even moringa. While traditional green, black, and white teas are made by steeping and discarding the leaves, matcha and moringa teas are made with ground leaves that are consumed in their entirety. Theanine supplements are also available, but I think tea is a much more enjoyable way to get it. Plus, it comes along with many other synergistic nutrients. In this study, researchers found that “realistic dietary levels” of theanine found in tea was sufficient enough to increase alpha brain wave activity. Alpha brain waves are associated with a relaxed state of mind. It’s what happens to your brain during meditation or daydreaming. Nevertheless, if you choose to supplement, be sure it’s in the “L-theanine” form. And consult with your healthcare provider regarding the proper dose. Chamomile One of the oldest and most used medicinal plants is chamomile. It is estimated that more than one million cups of chamomile are consumed every day. When it comes to stress and how it affects your sleep, this is where chamomile shines. Chamomile teas, tinctures, and essential oils are widely used to promote relaxation and initiate sleep. In fact, it’s widely considered a mild sedative. Science suggests a compound known as apigenin interacts with receptors in the brain to produce this effect. But more studies are needed to understand the exact mechanism and if other compounds are involved. Lavender Dried lavender buds can be found in teas and tinctures. However, many people these days are using lavender essential oil as part of aromatherapy to help them relax and unwind. Many animal studies have suggested that lavender is equally effective as prescription anti-anxiety medications. However, human studies show promise as well. Clinical trials have shown that an oral lavender oil preparation is more effective at reducing anxiety than a placebo. Participants also reported better sleep and an overall better sense of well-being and quality of life. In this study, 122 patients admitted to a general intensive care unit were either given a massage, a period of rest, or an aromatherapy treatment with lavender essential oil. While there was no difference in physiological stress markers among the three groups, those that received aromatherapy experienced a significant improvement in their mood. They also felt less anxious and more positive after the treatment. A handful of additional small studies using lavender essential oil have replicated these findings. For example, one study found lavender essential oil helped reduce anxiety in dental patients. While another found lavender essential oil helped reduce anxiety among high-risk postpartum women. Holy Basil Commonly known as Tulsi, Holy Basil has a long history of use within Ayurvedic medicine. In India, for its restorative and healing powers, Holy Basil is referred to as the “Queen of Herbs”. However, there are also several studies that support its use to treat a variety of health conditions, including anxiety and other stress related symptoms. In this double-blind control study, researchers found that patients treated with 1200 mg of holy basil extract per day over the course of 6 weeks experienced a 39% improvement in their stress induced symptoms, which included fatigue, sleeplessness, and forgetfulness. And in this small study, patients given 1000 mg of a holy basil extract daily experienced significant reductions in anxiety as well as related symptoms, such as stress and depression. Researchers also noticed that the patients were more open to making lifestyle changes after 60 days of treatment. Holy basil is commonly found as a tea. Organic India is a popular brand sold in many stores. If you’re experiencing high levels of unrelenting stress and related symptoms, a holy basil extract supplement might be your best bet. Holy basil extracts can be found at most natural health food stores as well as online. A well respected brand is Gaia Herbs. In Summary We can’t eliminate stress from our lives. But we can find ways reduce it and relieve it. Herbs and botanicals are excellent tools when it comes to calming the body and mind. Thus, I recommend incorporating them daily as well as reaching for them instead of alcohol and junk food in moments of distress. However, let me be clear, herbs and botanicals are no substitute for taking time to relax and recharge. Both are necessary. In addition to a nutrient rich diet. Because your body needs an abundance of nutrients to deal with stress. And on top of that, stress is known for depleting your body of nutrients. It’s also important to understand that what works for your bestie might not work for you. And some benefits may take time to achieve. Plus, this is not an exhaustive list of calming herbs and botanicals. So if you aren’t finding support with those I’ve listed, don’t give up! Some other good ones to consider are valerian root, lemon balm, and rhodiola. To get you started, here are some tea blends by Traditional Medicinals to help with relaxation. I’m also a fan of Peace by Mountain Rose Herbs, which includes chamomile, passionflower, lavender, rose, spearmint, and cinnamon. The trick is to find a blend or preparation that you enjoy the flavor as well as the experience. And if you’re taking any prescription medications, please consult with your healthcare professional to avoid any potential contradictions. Keep thinking Big and living BOLD!

When you hear the word muddled, you probably think of mojitos. That’s because muddling is what gives mojitos the minty and citrusy zing we love. However, did you know that muddling is also a fabulous way to make cool, refreshing nonalcoholic drinks? If you’re looking for a healthy swap for sodas, and you want a drink with plenty of sparkle and pizzazz, muddling is a great way to go. Today, I’ll tell you how to do it—and then I’ll share my ten top muddled drink recipes. How to muddle a drink Muddling simply means to gently crush fruit and herbs to release their fragrant oils and infuse their flavors into a drink. You can buy a muddler (which is basically just a wooden stick with a rounded end), but you don’t need one. A wooden spoon will work every bit as well. Here’s how to muddle like an expert: Choose a sturdy glass like a pint glass, a metal shaker, or any thick-walled glass. You don’t want to accidentally chip a thin-walled glass. Place the fruit and herbs (use fresh herbs, not dried) into the glass. Hold the glass with one hand, and with your other hand, press down on the leaves and fruit with a wooden spoon or muddler and give a few gentle twists. You’ll see juice squirting out from the fruit and smell the fresh aroma of the herbs. Don’t over-muddle the herbs, because they’ll make your drink taste bitter if you do. Four to five gentle twists will do the trick. Add ice and water or sparkling water and enjoy! While it’s traditional to leave the fruit and herbs in your drink, you can strain them out if you like. If you opt for straining, muddle the herbs and fruit and add water (skip the ice). Then pour everything through a fine mesh strainer into a glass filled with ice. My top ten muddled drinks I’m a huge fan of muddled drinks, so I’ve experimented with lots of different ingredient combinations. These are my all-time favorites, and I hope you’ll love them, too. You can adjust the amounts of herbs and fruit to suit your taste. Muddle 8 or 9 mint leaves and ½ lime cut into 4 pieces. (Cutting the lime makes it easier to extract the juice.) Add ice and top off with water or sparkling water. Muddle 6 or 7 large basil leaves and 4 to 5 strawberries, with stems removed and cut in half. Add ice and top off with water or sparkling water. Muddle 8 or 9 mint leaves, ½ lime cut into 4 pieces, and about 12 blueberries. Add ice and top off with water or sparkling water. Muddle 8 or 9 mint leaves, ½ lemon cut into 4 pieces, and a 3-inch segment of cucumber, peeled, deseeded, and cut into small pieces. Add ice and top off with water or sparkling water. Muddle 10 to 12 cilantro leaves, ½ lime cut into 4 pieces, and about ¼ cup pineapple cut into small pieces. Add ice and top off with water or sparkling water. Remove the leaves from a 3- or 4-inch thyme sprig. Muddle thyme leaves with a 3-inch segment of cucumber, peeled, deseeded, and cut into small pieces, and ½ lemon cut into 4 pieces. Add ice and top off with water or sparkling water. Muddle 8 or 9 mint leaves, about 8 to 10 blackberries, and ½ lime cut into 4 pieces. Add ice and top off with water or sparkling water. Muddle 5 or 6 thin slices of fresh ginger and ½ lemon cut into 4 pieces. Add ice and top off with water or sparkling water. Muddle 6 or 7 large basil leaves with about ¼ cup mango, cut into small pieces. Add ice and top off with water or sparkling water. Remove the flowers from 2 sprigs of fresh lavender. Muddle the lavender with ½ lemon cut into 4 pieces. Add ice and top off with water or sparkling water. In addition to trying my favorites, have fun inventing your own muddled drink creations. It’s quick and easy, and it’s a great way to break the soda habit. Keep thinking Big and living BOLD! P.S.—If you come up with an awesome concoction, be sure to share it with us on my Facebook page!

These days, we’re all working hard to clean up our diets—tossing out the sugar, high-fructose corn syrup, white flour, and artificial colors and sweeteners. But what are we doing about our medicine cabinets? Time after time, we expose our bodies to the chemicals in nasal sprays, pain killers, cold and allergy medicines, sleep aids, and drugs to treat heartburn. And yes—these drugs can make us feel better, at least temporarily. But we’re paying a huge price for that relief, because the majority of these medications are loaded with artificial ingredients that are toxic to our bodies. In fact, most over-the-counter (OTC) drugs are about 10% active ingredient and 90% filler. I don’t know about you, but I don’t want to put garbage in my body—whether it’s garbage food or garbage medicine. And that’s why I’m excited to tell you about a new company that’s revolutionizing our thinking about OTC medications. This company is GENEXA, and I’m so impressed by them that I’ve agreed to join their Professional Advisory Board. I’m big on “strategizing my yesses,” so I never take on new obligations lightly—but this is so important that I couldn’t wait to get on board. Genexa was started by two dads—David Johnson and Max Spielberg—who wanted safe medicines for their families. When they couldn’t find them, they decided to make them. As a result, Genexa’s team of chemists, formulators, pharmacists, and medical professionals have created organic, toxin-free, non-GMO products that I’m proud to recommend to my patients and my online community. What’s more, I’m happy to say that I’m not the only one who’s thrilled about this revolution in medicine! Some of the biggest names in medicine are on Genexa’s Professional Advisory Board, and Genexa’s products are now best-sellers at Sprouts Markets, Amazon, CVS, GNS, and other outlets. I don’t just recommend Genexa’s products to other people—I use them myself, so I can vouch for their effectiveness. Some of my favorites are Pain Crush for muscle aches and pains, Heartburn Fix (a lifesaver after those quick meals I grab on the go), and Jet Lag Rx (because when am I ever NOT traveling)? I also keep Cold Crush, Flu Fix, and Saline Care on hand so I can act fast if I get a bug. One thing I love in particular is that Genexa offers a line of medicines designed for children. We all know that kids are far more vulnerable to the effects of toxic medications than adults are—yet we’ve all given in and dosed our kids with OTC meds anyway, just to take their pain away or help them sleep easier. Now we can soothe their colds and flu or help them get a restful night’s sleep with non-toxic Genexa products like Allergy-D for Children, Cold Crush for Children, and Sleepology for Children—so it’s all relief, and no guilt. If you’re like me, and you care about getting the junk out of your life—whether it’s junk food or junk medicine—I encourage you to check out Genexa’s website. Then take action, and start replacing the toxins in your medicine cabinet with medicines that are powerful AND safe. You’ll be joining the next big revolution in safe, natural health care!

These days, more and more “baby” veggies are popping up in produce sections—and little cuties called microgreens and baby greens are currently topping the popularity chart. While they’re small, these infants of the garden pack a big punch of flavor. They’re also billed as superfoods, outshining their grown-up versions when it comes to nutrition. They’re beautiful, too, adding a splash of red, green, yellow, and purple to your plate. So it’s no wonder that foodies are buying them (and growing them at home) like crazy. If you haven’t jumped on this trend yet, you may be wondering if these little greens really deserve all the hype they’re getting. Today, I’ll take a look at that question—and then I’ll share some tips for growing them yourself at home. So… what are microgreens and baby greens? First, let’s talk vocabulary. Both terms—microgreens and baby greens—are names created by marketers rather than farmers. In general, here’s what they mean: Microgreens: These little guys earn their name as soon as they develop their first leaves, called cotyledons. (These proto-leaves are actually present in embryo form within the seed before it germinates.) From this stage until just after they develop their first “true” leaves, they’re considered microgreens. As a rule of thumb, microgreens are harvested by the time they’re two weeks old. Baby greens: These basically are greens harvested before they’re fully grown. They have at least one set of true leaves, but they’re much smaller than mature plants. Dozens of veggies that you love in their full-grown forms are available as microgreens or baby greens as well. Here are some of the most popular ones:  Amaranth Arugula Basil Beet greens Cabbage Carrots Celery Chard Chia Chives Cilantro Dill Endive Fennel Garden Cress Kale Kohlrabi Lettuce (any type) Mint Mizuna Mustard greens Orach (French spinach) Parsley Peas Radish greens Spinach Sunflower Tatsoi Watercress One reason people love these little greens is that they’re so versatile. You can use them as a garnish, toss them into salads, add them to smoothies, stir them into “zoodles” or other pasta substitutes (they go great with all the pasta swaps here), sprinkle them inside lettuce wraps, mix them into scrambled eggs, use them in sushi, or just nibble on a handful. The possibilities are endless. Do these greens deserve their superfood status? The word on these veggies is that they pack a ton of nutrition into a tiny package. But is that really true?  In a word—yes! And that’s especially true for microgreens. In one study, researchers found that microgreens contain levels of nutrients 4 to 40 times higher than the levels in adult greens. (Wow.)  Another study detected a total of 164 polyphenols—powerful plant micronutrients—in microgreens from the Brassica family. (Popular Brassica microgreens and baby greens include cabbage, mizuna, and mustard.) Want still more awesomeness? Different microgreens contain different nutrients, so you get an extra boost of nutrition when you mix-and-match them. For instance, red cabbage, garnet amaranth, and green daikon radish microgreens boast the most vitamin C, vitamin K, and vitamin E. Cilantro microgreens, on the other hand are the richest in lutein and beta-carotene. As for baby greens, as a general rule, they have fewer nutrients than microgreens but significantly more than mature greens.  For example, research shows that 3 ounces of arugula microgreens supply up to 61 percent of your daily need for vitamin C, while the same amount of baby arugula supplies 20 percent, and mature arugula supplies just over 7 percent. Try growing your own! Growing baby greens, of course, is just as easy as growing adult greens. Just plant seeds or seedings in your garden, and harvest your plants when they’re still small. And growing microgreens is a cinch as well. Here’s how to do it: Make sure your seeds are organic, certified to be pathogen-free, and labeled “for sprouting,” Use use sterile soil, and make sure all your growing equipment is sterile as well. (The easiest and cheapest way to make sure you have everything you need is to buy a microgreen growing kit.) If you make your own planter, make sure it has adequate drainage and a drainage pan to go under it. Presoak your seeds overnight if the instructions specify this. Soaking them in a mix of 1/3 cup hydrogen peroxide and 1-2/3 cups water will help to prevent the growth of mold or other pathogens. Drain the seeds carefully after soaking. Sprinkle your seeds over your soil and press down on them gently. Mist your seeds with water once or twice a day, being careful not to overwater them. You want them damp, not swimming! Cover the seeds with a clear top. If you use a kit, it will come with a top. Otherwise, you can use plastic wrap with holes poked in it. Place your sprouts in a sunny spot indoors, and be patient. It’ll take them a couple of weeks to be table-ready. To harvest your microgreens, wait until they develop their first set of “true” leaves and then snip them with sterilized scissors just above the soil. Wash the greens gently in a fine mesh strainer. Dry on paper towels and use right away. How easy—and fun— is that? So pop some baby greens in your garden, or start a little microgreen garden in your kitchen. Then add a sprinkle here and a sprinkle there, and you’ll load your cells with vitamins, minerals, and phytochemicals. It really is true… good things come in small packages! Keep thinking Big and living BOLD!

What is Bioavailability? You’ve probably heard the saying “you are what you eat.” And this is true to some degree. But a more accurate way to put it would be “you are what you absorb and utilize.” Which helps explain the concept of bioavailability. Because even if you’re eating the most nutritious foods on the planet, they won’t do you any good if the nutrients are unable to enter your bloodstream in a form that your body can use. This is also true for nutritional supplements. Under optimal circumstances, the bioavailability of proteins, fats and carbohydrates is approximately 90%. When it comes to vitamins, minerals, and phytonutrients, bioavailability can vary quite a bit. You see, there are several factors that can affect bioavailability. Some are unique to you, like your health and age. And some are universal, such as the chemical form of a food or nutrient. Let’s take a closer look at some of the things that affect bioavailability.  Gut Health & Bioavailability One of the main roles of your gut is to digest your food. Essentially, this means breaking it down into nutrients that your body is designed to absorb and utilize. And this complex process requires chewing, involuntary muscle movements, stomach acid, and a cocktail of digestive enzymes among other things to function properly. Once rendered, nutrients are absorbed mainly through the lining of your small intestine where they then enter your bloodstream to be utilized by your cells. So if your gut is compromised in any way for any reason, there may not be very many nutrients to absorb. And even if nutrients are available, your body may not be able to efficiently absorb them. Which is why those with digestive diseases often experience nutrient deficiencies. Vitamin B12 is a great example. It requires numerous reactions within the gut to occur before it can be absorbed. Many more than other nutrients. Thus, a healthy gut is essential to the bioavailability of vitamin B12. But it’s worth noting that as you age, this process naturally becomes less efficient. Bioavailability from Chemical Forms of Nutrients Some nutrients naturally come in different forms. A good example is iron. Iron found in animals is referred to as heme-iron. And plant-based iron is known as non-heme iron. Heme-iron is easily absorbed through your intestinal lining. On the other hand, non-heme iron naturally has a more difficult time passing through. It’s absorption is also more likely to be affected by certain substances, such as phytic acid found in grains and legumes. Calcium also competes for absorption with non-heme iron. However, its absorption can also be enhanced by certain nutrients, such as vitamin C. In addition, supplements can contain different chemical forms of nutrients. And some are more bioavailable than others. Let’s take vitamin D for example. It either comes in the form of D2 or D3 (a.k.a. cholecalciferol)). Both forms must be converted into their “active” form once absorbed. But vitamin D3 has been shown to convert to its active form much faster and be 87% more effective than vitamin D2 when it comes to raising your vitamin D levels. Fat Soluble Nutrients and Bioavailability  Carotenoids and vitamins A, D, E, and K are known as fat-soluble nutrients. This means that eating them with fat will increase their bioavailability. This is one of the reasons why I never recommend eating a salad without dressing. Now, I don’t recommend most store-bought dressings that contain rancid “vegetable” oils, but dressings made with healthy oils, such as olive oil and avocado oil, are a big fat “yes” in my book. Of course you could just add avocado, nuts, and seeds. But who wants to eat a salad without dressing? Not me! How does Phytic Acid Affect Bioavailability? Phytic acid not only affects the absorption of heme. For instance, it also affects the bioavailability of calcium, zinc, and magnesium. Which is one of the many reasons I’m not a huge fan of grains, beans, and lentils. But, if your gut is healthy and you don’t experience any distress when eating them, go for it. Although, I do strongly recommend fermenting, soaking, or sprouting them to reduce the concentration of phytic acid. Bioavailability of Cooked versus Raw Vegetables There’s a lot of debate about the nutritional power of raw veggies versus cooked vegetables. Yes, some nutrients are lost by cooking. This is true with vitamin C as well as some of the B vitamins since they’re water soluble. Essentially, these nutrients are lost in the cooking water. Which is why it’s generally not recommended to boil veggies. Instead, steaming, sauteing, blanching, and roasting are preferred when it comes to nutrient retention. However, the bioavailability of some nutrients is increased by cooking. This is especially true for some phytonutrients–powerful plant nutrients that protect our cells from damage and slow down the aging process. For example, carotenoids in sweet potatoes and carrots are more bioavailable when cooked. And cooked tomatoes have higher levels of bioavailable lycopene. Bioavailability of Chopping, Blending, Etc. Phytonutrients are usually found in the cell walls of plants. And depending on the health of your gut, it may be difficult for your digestive system to break the cell walls and release the nutrients trapped inside. Therefore, in some cases, smoothies, purees, and fresh veggie juices may increase the bioavailability of these phytonutrients. This is similar when it comes to bone broth and hydrolyzed collagen, which I personally consume daily and highly recommend as an excellent source of collagen boosting amino acids (glycine and proline). Especially because these amino acids are used by your body to help heal your gut and strengthen and build new collagen for stronger joints, hair, and nails as well as firmer skin. You see, collagen is made up of very long chains of amino acids. When consumed intact, the bioavailability is extremely low. On the other hand, bone broth and hydrolyzed collagen are made up of predigested collagen so to speak. Meaning the long chains of amino acids are broken down into much shorter chains commonly referred to as collagen peptides. Which makes them easier to digest and absorb, especially if your gut is sick. The Bottom Line of Bioavailability When it comes to bioavailability, the first step is to get your gut in order. A sick gut will inevitably reduce your body’s ability to successfully digest, absorb, and utilize nutrients. And rather than bog yourself down with all the details, just remember variety is key. A variety of different foods, including bone broth and hydrolyzed collagen. And a mix of cooked and raw veggies. Variety will help ensure your body is getting all of the nutrients it needs. Finally, if you’re experiencing nutrient deficiencies, the factors I mentioned in this article related to bioavailability may be at play and should be considered. Keep thinking Big and living BOLD!

Do you get sick frequently? Do you suffer from allergies? Do you have a chronic illness? If so, your immune system could probably use a boost. However, the truth is, most of us these days could use a little immune boosting. Because of all the toxins we’re exposed to and our fast-paced lifestyles. This is why I am going to share my tips and tricks for strengthening your immune system. Not just to live without illness or disease. But to feel your best and thrive. But first, what is your immune system? In general, your immune system is designed to attack and neutralize threats to prevent illness and disease. These threats include bacteria and viruses. They also include toxins found in our food, air, water, beauty products, and cleaners.   When your immune system is strong, it is quite powerful. Powerful enough to evoke fever and cause swelling and inflammation. Reactions that are necessary to destroy foreign invaders. And if everything is functioning properly, your body returns to normal once the threat is over. However, if your immune system is compromised, your body may have a harder time fighting off germs and dealing with toxins. And conditions such as allergies and autoimmunity may arise. With allergies, your immune system reacts to substances that shouldn’t be seen as a threat. Such as pollen or a specific protein in food. When it comes to autoimmunity, your immune system begins to see your own cells and tissues as a threat. And attacks accordingly. Immune System Killers While my definition of the immune system is simple for the purposes of this article, there is nothing simple about it. It’s complex. And it’s closely connected to almost every other system in your body. Thus, if your immune system is out of whack, other systems may suffer and vice versa. You’ve probably heard that most of your immune system lives in your gut. Well, it’s true! Your gut is your first line of defense against outside invaders. In fact, even the bacteria in your gut play a significant role in the health of your immune system. This means that anything that harms your gut as well as your gut flora, is also harming your immune system. What foods should we avoid for gut health?  Artificial food additives in processed foods Artificial sweeteners Sugar Pesticides Antibiotics and other medications (i.e., ibuprofen) Stress Lack of sleep Nutrient deficiencies Alcohol and drug overuse Genetically modified foods and ingredients Gluten-containing grains (i.e., wheat, spelt, rye, barley) Dairy Soy Now, many of the above can also affect the immune system independently of the gut. And stress is a big one! For example, when you’re under stress, the endocrine system is activated and hormones are released to prepare your body to flee or fight. And this “stress response” shuts down your immune system. This is a good thing in a moment of danger and is only designed to be temporary. But, the problem is way too many of us are dealing with non-stop stress. And that’s not a good thing for your immune system. In addition, stress comes in many forms. Most often we think of emotional stress, but there’s also physical stress. Injuries, chronic inflammation, nutrient deficiencies, and a lack of sleep are all forms of stress that can negatively impact your immune system. How to Strengthen Your Immune System Eat a Nutrient-Rich Diet To function at high speed, your immune system requires an abundance of nutrients. And a steady stream of them. This is why a nutrient-rich whole foods diet is so important when it comes to your immune health. This means eating healthy, pasture-raised animal proteins, wild fish, nuts, seeds, and an abundance of colorful fruits and vegetables. I can’t emphasize enough that the case for eating more fruits and vegetables is solid. A recent study published in the Journal of Epidemiology concluded that approximately 7.8 million premature deaths every year may have been prevented if 8 to 10 servings of fruits and vegetables were consumed daily. A review examining the relationship between cancer and fruit and vegetable intake found a statistically significant protective effect in 82% of the 200 studies examined. And this isn’t the only review of it’s kind. Cruciferous vegetables (i.e., broccoli, kale, cabbage, cauliflower) Specifically, when it comes to the immune system. They have been shown to activate immune defense cells within the lining of the gut. And as I mentioned before, your gut is your first line of defense against outsiders. High consumption of cruciferous veggies (5 or more servings a week) has also been shown to reduce the risk of cancer in numerous studies. One nutrient that contributes to this protective effect is sulforaphane. And interestingly, a single broccoli sprout contains the same amount of sulforaphane than an entire adult broccoli plant. Thus, I highly recommend incorporating broccoli sprouts into your diet. Mushrooms Mushrooms are also high on my list when it comes to immunity. Essentially, they have been shown to stimulate the production of small proteins known as cytokines. And these cytokines play a huge role in immune system activation and regulation. And don’t forget about herbs and spices! Essentially, they are tiny packages bursting with immune-boosting nutrients. While I suggest incorporating as many as you can in your diet daily, my top three include garlic, ginger, and echinacea Garlic Most of the immune benefits of garlic come from the sulfurous compounds which give it its pungent odor and flavor. These compounds have been shown to stimulate the immune system as well as attack and neutralize free radicals. Other effects include increasing white blood cell counts when needed and releasing nitric oxide, which is protective against viruses as well as rapidly spreading diseases. And if that’s not enough, there is evidence suggesting that garlic can inhibit the growth of cancer cells. Ginger Ginger has been used traditionally by many cultures for centuries to boost the immune system. It works in several ways, including reducing inflammation. And we now know that inflammation is at the root of almost every modern disease we face today, including type 2 diabetes, heart disease, and cancer. Ginger is also great for reducing the harmful effects of the many chemicals our bodies are burdened with these days. You can add ginger and garlic to many recipes even if they don’t call for it, such as soups, dressings, sauces, and stir-frys. I also love to throw a knob of fresh ginger in my shakes. Echinacea The active compounds in echinacea have been shown to play a significant role in immune system regulation. It effects help the body fight against viruses and bacterial infections as well as cancer. Thus, a daily cup of echinacea tea is great for boosting your immune health. Two additional foods that you must put on your immune building list are bone broth and fermented veggies. Bone broth is packed with proteins (glycine and proline) that are well-known for nourishing the lining of your gut. And fermented veggies are an excellent source of nutrients as well as good bacteria. Both strengthen the health of your gut, which in turn will boost your immune system. Detox Detoxification is also essential when it comes to boosting your immune system. In addition to putting in all the good stuff, you need to stop putting in all the bad stuff. Because it’s overworking your immune system. I’m talking about processed junk food as well as all the chemicals in your food, water, beauty products, and cleaners. Invest in a water filter if you don’t already have one. Buy organic foods whenever possible. Cut back on your alcohol consumption. And use natural skincare and cleaning products. The truth is there are many options on the market today that are both affordable and effective. Stress Less, Sleep More Finally, let’s not forget about reducing your stress and getting more sleep. I can’t emphasize enough how important these two steps are. Learn to say “no” more often to avoid being overcommitted. Spend less time on social media and more time outdoors soaking up the sun and fresh air. The goal is to give yourself some “me” time each day to unwind and recharge. When it comes to sleep, creating a bedtime routine and sticking to it is your best bet. Unplug from the world during this time. Soak in a warm bath. Read a novel. Journal your thoughts. Or cuddle with a loved one. Don’t Shun the Sun The sun gets a bad rap when it comes to skin cancer, but your body needs the sun to produce a very important immune-boosting nutrient–vitamin D. I’m not advocating for unlimited sunbathing, but I do recommend getting 10 - 15 minutes of unprotected sun exposure as many days as possible Move Your Body Extended periods of intense exercise has been shown to reduce immunity. However, on the other hand, frequent stints of moderate-intensity exercise boost it in several ways. Studies have reported that exercise can improve your body’s ability to detect foreign invaders or other abnormalities, such as cancer cells. Exercise has also been shown to reduce inflammation as well as stress. Too biggies when it comes to immune health! BUT, it’s important to recognize that exercise in the absence of a nutrient-rich diet can do more harm than good. So it’s important to always combine the two. In summary, your immune system is complex but powerful.  It works hard protecting you from infections and disease. But it needs your help to function optimally. So give your immune system the support it needs to do its job by: eating well (including lots of fresh fruits and veggies) reducing your exposure to toxins stressing less sleeping more catching some rays; and moving your body Strengthening your immune system will positively impact your daily life. A strong immune system is necessary to look and feel your best. But it’s also vital to prevent chronic disease, such as allergies, autoimmunity, and cancer. Keep Thinking Big and Living Bold!

Picture this: It’s late afternoon at work, you’re running on fumes, and you need to finish an urgent project. What do you do? If you’re like millions of people, you reach for an energy drink. But here’s the deal: While that drink will give you a brief boost of energy, you’ll pay a high price for it (and I’m not just talking about how expensive the most popular energy drinks are). Today, I’ll tell you about the dark side of energy drinks—and then I’ll share ten energy boosters that are far safer and just as effective. The dangers of energy drinks Energy drinks mask your fatigue by loading you with huge doses of caffeine. Many also contain taurine, which amplifies the effects of the caffeine. That’s why these drinks frequently cause anxiety, “jitters,” and insomnia. In addition, most energy drinks contain large amounts of either sugar or artificial sweeteners. The sugar-sweetened ones spike your blood glucose, raising your insulin levels and packing on belly fat, while the artificially-sweetened ones wreak havoc on your gut bugs. Even worse, when the effects of an energy drink wear off, you’ll crash—and that can tempt you to reach for a second drink or even a third one.  Overdosing on energy drinks can raise your blood pressure, lead to cardiac arrhythmia, or in rare cases even cause cardiac arrest. More than 20,000 people wind up in the emergency room annually due to the side effects of these drinks. The solution: safe, natural pick-me-ups So what are you supposed to do when you’re ready to keel over but you need to keep running? Simple: Reach for a natural energy fix that will rev you up AND do your body good! Here are 10 of my favorites: Fat bombs. A small dose of healthy fat is one of the best energy boosters in the world, and fat bombs are a handy source of this fat. These are small, low-carb, high-fat snacks that carry a big nutritional punch, and it only takes minutes to whip up a batch; here’s one of my favorite recipes. (No time to make a batch of fat bombs? Then snack on a few pieces of avocado, some unsweetened coconut chips, a closed handful of nuts, or some olives, which will give you the same little blast of energy from healthy fat.) Jerky. Often, people run out of steam because they’re low on protein. If your breakfasts or lunches tend to be short on protein, nibble on a little beef or turkey jerky when the afternoon blahs strike. Look for jerky that’s made from pastured meat and contains no artificial ingredients. Bone broth. Bone broth is rich in amino acids that boost your energy and packed with minerals that brighten your mood.  And it’s low in calories and has almost no carbs, so it’s a sin-free snack you can have any time. Collagen coffee. While energy drinks load you with too much caffeine, a cup of coffee has just enough to give you a boost without making you jittery. Add a dose of collagen to give your body some energizing amino acids. Matcha. This superfood, made from the ground leaves of green tea, energizes you and calms you at the same time. You can make matcha powder into a tea, add it to a smoothie, or even use it in fat bombs. Water. Often when we think we’re tired or hungry, we’re actually thirsty. (It’s called signal confusion.) So rather than reaching for that energy drink, have a tall, cool glass of water. Walking. I know that when you’re tired, the last thing you want to do is get out of your chair! But once you get started, you’ll rev up your circulation and immediately start to feel perkier. For an even bigger boost, climb some stairs. Yoga. If you’re home, do a few simple yoga poses—especially poses like downward dog, which will increase the circulation to your brain. Nature. Your body isn’t genetically engineered to spend all day in an office under artificial light—so if you can, schedule a quick outdoor walk each afternoon. Research shows that exposure to sunlight and greenery can improve both your mood and your job performance. Sleep. Okay, you can’t do this one on the job! But getting enough sleep before your day starts will help you stay alert later on. So set a regular bedtime for yourself, turn off your devices an hour before you turn in, and aim for at least seven or eight hours of sleep per night. If the afternoon slump is a big problem for you, try these strategies and see what happens. My guess is that you’ll be able to kiss those energy drinks goodbye—and your body (as well as your budget) will be healthier as a result! Keep thinking big and living BOLD!

I love to indulge in a glass of red wine when I’m dining out at a restaurant. I’m also a big fan of bone-broth cocktails. And there’s nothing I like more after a long week than settling down on Friday night with a good book and a shot of potato vodka with soda water and lime. What’s more, I know that alcohol actually has some health benefits. In moderation, it’s good for your heart, may reduce your odds of having a stroke, and may even lower your risk of developing Type 2 diabetes. That’s why, unlike some health authorities, I’m not going to tell you to give up your date-night glass of Chardonnay or your shot of tequila on girls’ night out. If you want to have an occasional drink, I say go for it (as long as you’re not dieting). But… (You knew there was a “but” coming, right?) When I say “occasional,” that’s exactly what I mean. While a small amount of alcohol may do you more good than harm, going even a little overboard can add pounds to your waistline. That’s one big reason why you should limit your alcohol intake—or you should avoid alcohol altogether if you find that one drink always leads to another. If you need a little extra motivation, here’s a look at just some of the ways in which over-indulging in alcohol (or having any at all when you’re dieting) is bad news for your belly. It stops fat-burning. Alcohol contains a significant number of calories, and your body will use those calories before it uses the calories from food. As a result, that glass of wine you have with dinner will temporarily put a total halt to your fat-burning. How badly does alcohol impair your fat-burning ability? In one study, researchers gave eight men two drinks of vodka and unsweetened lemonade 30 minutes apart, and measured their fat metabolism before and after they drank the vodka. The result: During the two hours after drinking the vodka, the men’s whole-body lipid oxidation (a measure of how much fat they burned) dropped by 73%. Ouch. It inflames your body. In small doses, alcohol actually has some anti-inflammatory properties. For instance, red wine contains inflammation-fighting resveratrol, and whisky is rich in the antioxidant ellagic acid. However, when you over-indulge, it’s a whole different story—and it’s a story with a bad ending. Excess alcohol messes with your gut bacteria, damages your gut lining, and leads to increased gut permeability—a “leaky gut” that lets toxins escape into your system, causing chronic, body-wide inflammation. Chronic inflammation, in turn, packs pounds on you—especially on your belly. It wrecks your liver. Alcohol is pure poison for your liver—and when your liver can’t work well, it can’t help you metabolize food efficiently. In addition, it can’t do a good job of removing the toxins that are big culprits when it comes to belly fat. (For more on why you want to take good care of your liver, see my post here.) It ruins your sleep. Drinking alcohol before bedtime messes with your sleep cycle, reducing your REM sleep—the restorative sleep your brain needs after a long day. When you’re tired and groggy, you’re likely to overeat the next day. It makes you MORE stressed. Frequently, people turn to alcohol to relieve their stress. However, research shows that self-medicating your stress with alcohol can actually make your stress worse and prolong the time it takes you to recover from a stressful event. And that, again, leads to overeating. And last, but not least… It makes you do dumb stuff. Have a single drink, and you’ll still be in control of your impulses. But add another drink or two, and you won’t just do or say embarrassing stuff… you’ll also be tempted to blow your diet. What’s the right answer for you? If you enjoy an occasional glass of wine or shot of tequila and you’re happy to stop after one drink, have a ball. You’re in control, and alcohol can be a fun and healthy part of your lifestyle. (Just skip it if you’re doing my 10-Day Belly Slimdown or Bone Broth Diet, because we don’t want anything to interfere with your fat-burning.) However, if you’re drinking every day—or one drink nearly always turns into two, three, or even more—then alcohol is hurting your health AND putting pounds on your belly. If that’s the case, your best strategy is to cut out alcohol entirely. (If you can’t do this on your own, get help.) There’s a good chance you’re using alcohol to reduce stress, and there are far healthier ways to do this—for instance, by exercising, meditating, or hanging out with non-drinking friends. In short, if you want to be slim and healthy, you have two good choices when it comes to drinking: control it, or quit it. Either way, you—and not alcohol—will be “calling the shots”! Keep thinking big and living BOLD!

I know it’s easy to love sweet, sweet fruits like apples and pears. However, it’s a good idea to limit these fruits in your diet. That’s because while your taste buds love them, they’re not all that friendly to your blood sugar. Instead, I’m hoping I can encourage you to give another fruit a try. It’s grapefruit—and in addition to having a sophisticated sweet-tart flavor, it’s lower in sugar than most fruits and it’s super-good for you. What are the benefits of eating grapefruit? Grapefruit boosts your metabolism. Grapefruit contains a compound called nootkatone, which can stimulate your metabolism and ramp up weight loss. In fact, research reveals that merely smelling grapefruit may help you burn off more fat! How cool is that? Fiber in grapefruit.  The fiber in grapefruit keeps you feeling full, so it’s easier to fight cravings—and all that fiber helps you banish bloat. Grapefruits are rich in vitamin C. This vitamin plays a key role in forming wrinkle-blasting collagen, and it also helps you fight off winter colds and flu. Grapefruits help release the toxins from your body. Grapefruit is brimming with limonoids, which help your body get rid of toxins. Grapefruit controls blood sugar spikes. Grapefruit is rich in a compound called naringin, which has remarkable blood sugar-lowering effects. In fact, one study found that it lowers blood glucose as effectively as the diabetes drug metformin! One caution, however: Before you put grapefruit on your menu, talk with your doctor if you’re taking any medications. Grapefruit interacts with dozens of common drugs, and can dramatically increase their effects and side effects. Some of the most common drugs that interact with grapefruit are: What drugs interfere with grapefruit?  Robitussin DM Premarin Lipitor Zocor Benzodiazepines Viagra Halcion Tegretol Procardia Glyburide (Micronase, Diabeta) If you get the thumbs-up, then add grapefruit to your diet at least once or twice a week. I like to put grapefruit in salads, make a vinaigrette with grapefruit juice, or freeze the juice in ice cube trays and toss the cubes into sparkling water. It’s great in cocktails, too; here’s one of my party favorites from my brand-new book, The 10-Day Belly Slimdown. Enjoy! TEQUILA GRAPEFRUIT FIZZ Prep Time: 5 MIN. | Yield: 1 SERVING Celtic or pink Himalayan salt (optional) Grapefruit, lemon, or lime wedge (optional) Ice 1 1/ 2 ounces tequila 1/ 4 cup fresh grapefruit juice 1 slice jalapeño Lemon, lime, or grapefruit sparkling water or seltzer Lemon or lime wedge, for garnish (optional) If desired, spread a good amount of salt evenly on a small plate. Rub the grapefruit, lemon, or lime wedge around the rim of a martini glass and dip the rim in the salt to coat the edge of the glass. Set aside. Fill a cocktail shaker half full with ice. Add the tequila, grapefruit juice, and jalapeño slice. Cover, shake, and strain into the prepared martini glass. Top with sparkling water. Garnish with a lemon or lime wedge, if desired. Keep thinking Big and living BOLD!

As a nutritionist, I spend a lot of my time busting myths. For instance: Are grains fabulous for you? No. Is a low-fat diet the best way to lose weight? No. Is soy a wonder food? No. And today, I’m here to bust another myth: The myth that you should slash the salt in your diet to nearly zero. For years, we’ve heard that SALT EQUALS DEATH—at least if you use enough to make your food taste good. As a result, many people suffer through meals so bland that they hardly qualify as food. But guess what: All that suffering may be for nothing. Now, right off the bat, I want to say that a salt overload is bad for you. If you eat a steady diet of packaged foods—which manufacturers frequently cram full of unnecessary salt—you’re getting way, way more salt than you need. Over time, that can make you sick or even kill you. A new study from Finland, for instance, indicates that adding large amounts of salt to your diet can double your risk for heart failure. However, other research is revealing that you aren’t doing yourself any favors if you short your salt, either. In fact, you may be putting yourself at serious risk instead. What salt does for you To understand why it’s crucial to get enough salt in your diet, you need to know about the many roles it plays in your health. First, salt is about 40% sodium. Your nerves and muscles can’t function without sodium, and here are just some of the other reasons why it’s important: It helps maintain a healthy water balance in your body. It helps to control your insulin sensitivity. It keeps your body from producing an excess of renin and aldosterone, which are inflammatory substances that can damage your circulatory system. In addition, salt contains chloride, a key component of the hydrochloric acid that digests your food. Chloride also helps regulate your pH, water levels, blood volume, and blood pressure. Add all this up, and it’s no surprise that a diet too low in salt can be bad for you. In fact, a Danish meta-analysis of 25 studies found that either too much OR too little salt intake increases mortality. Another study, involving more than 130,000 people from 49 countries, found that regardless of whether people have high blood pressure, low sodium intake is associated with more heart attacks, strokes, and deaths compared to average intake. And still more research casts serious doubt on the idea that a moderate salt intake raises blood pressure levels dangerously for most people. Researcher Andrew Mente, who studies the effects of salt, recently said, “There is no longer any valid basis for the current salt guidelines. So why are we still scaring people about salt?” How to be “salt smart” In some situations—for instance, if you have kidney disease—you’ll need to limit your salt intake. You should also cut down if you’re truly “salt-sensitive,” and salt does indeed raise your blood pressure. Otherwise, there’s no reason to keep eating a low-salt, no-taste diet! Instead, simply follow these rules: First, buy the right salt. I recommend switching from regular table salt—which is heavily processed and contains anti-caking ingredients such as aluminum—to Celtic sea salt or Himalayan salt. These natural salts are rich in minerals that processing strips out of regular salt. One important note: Celtic sea salt and Himalayan salt aren’t iodized in their natural state. If you switch to them, be sure to get enough iodine in your diet from foods (eggs, fish, and seaweed are good sources) or from a supplement containing iodine. Here’s more on choosing the best salt. Second, stay in the salt “sweet spot,” so you don’t eat too much or too little. Many researchers recommend eating between 2.6 and 4.9 grams of salt a day. Here’s how to get the right amount without going crazy reading labels: Avoid processed foods, which typically contain huge amounts of salt. Instead, eat plenty of fresh, natural foods. These provide you with a good balance of sodium and other nutrients, such as potassium, that balance the sodium out. Trust your taste buds, and salt your food just enough for it to taste good. Drink plenty of water, which will flush out excess salt if you do occasionally overdo it. Add some extra salt to your diet after a strenuous workout or on a hot day. It’s as simple as that. So go ahead… put that salt shaker back on the table, and start loving your food again. And consider another nutrition myth busted! Keep thinking Big and living BOLD! REFERENCES: Is the American diet too salty? Scientists challenge the longstanding government warning Eating less salt doesn't cut heart risks: study Low-salt diets may not be beneficial for all, study suggests Levels of sodium intake recommended by CDC associated with harmful health outcomes Salt and our Health Low-salt diet increases insulin resistance in healthy subjects High salt intake associated with doubled risk of heart failure

If you’re over thirty, it takes hard work to keep looking and feeling young. That’s because Mother Nature plays some dirty tricks on you as you leave your twenties behind—and one of them, which I want to talk about today, is about age-related muscle loss known as aging sarcopenia. Aging sarcopenia refers to muscle loss that starts to occur in your 30s or early 40s. If you don’t take action, you can lose three to five percent of your muscle tissue each decade. Translation: weaker muscles, saggy skin, and eventually frailty and an increased risk for dangerous falls. Sarcopenia also packs extra pounds on you, because muscle burns fat—so the less muscle you have, the more fat you store. How can you fight age-related muscle loss? With the right exercise and the right diet. Here’s a look at what you need to do—starting now. Step 1: Do resistance training and HIIT training. All exercise is good. But to fight sarcopenia, you need the right kind of exercise—and the best type is resistance training, also called strength training. (This means lifting weights, using exercise bands, or doing exercises like planks and pushups that use your body weight as resistance.) Resistance training strengthens your muscles and optimizes the hormones you need to maintain lean muscle mass. For the maximum muscle-building benefits, I recommend doing resistance workouts at least twice a week (and preferably three times). Make sure you do a good overall workout that includes arm, leg, and core exercises. Allow one day in between each workout to give your muscles time to recover. Also, if you’re new to resistance exercises, take it slowly at first. Start with light weights and do only as many repetitions as you can complete with good form. When your exercises start getting easy, switch to heavier weights and increase your reps. By the way, one complaint I sometimes hear is that resistance training makes people too sore. If this is a problem for you, here are some tips for minimizing those aches and pains: Indulge in an Epsom salt bath at nighttime if you did an intense workout during the day. The magnesium in the Epsom salt will relax your muscles.  Eat plenty of protein (more on this below).  Stay hydrated. Your muscles need plenty of water to recover after a workout.  Try beetroot. One study found that drinking beetroot juice after a workout significantly reduced post-exercise pain.  Drink coffee before your workouts. As I mentioned in an earlier post, a pre-workout cup of coffee will enhance your performance and reduce post-exercise pain.  Don’t waste time doing “static stretches” like toe touches before or after a workout, because research shows that these won’t lower your risk of muscle pain the next day. Instead, do some dynamic stretches that activate the muscles you’ll be using in your routine—for instance, easy squats and kicks.   Roll away post-workout aches and pains with a tennis ball or a foam roller. Along with doing resistance workouts, consider adding high-intensity interval training (HIIT) to your regimen. New research indicates that HIIT also is a powerful weapon against sarcopenia. Step 2: Eat right. In addition to building lean muscle mass through resistance training and HIIT training, you can fight sarcopenia by giving your muscles the nutrients they need. Here are the biggest keys: Get plenty of protein in your diet from grass-fed meat, free-range chicken and eggs, and wild-caught fish. This is especially important after you work out. When you exercise, you actually create tiny tears in your muscles—and it’s the repair of those tears that makes your muscles stronger. Your body needs the amino acids from proteins to make those repairs and to ease exercise-linked aches and pains.  Load up on anti-inflammatory foods such as leafy greens and berries. There’s a strong link between inflammation and sarcopenia.  Get plenty of Vitamin D and omega-3 fatty acids in your diet. Research shows that a deficiency of vitamin D, or a deficiency of omega-3s in comparison to omega-6s, can up your risk for sarcopenia. So get some sunlight every day, take a vitamin D supplement, and eat plenty of fatty fish (or take an omega-3 supplement). Step 3 Mini-Fast Exercising in a fasted state can help you build and tone your muscles while burning more fat than in a non-fasted state. Studies show mini-fasting and interval training workouts increase Hormone Growth Hormone (HGH) by 1300% in women! This is important because HGH is essential to sculpting lean muscle. And the more muscle you have, the more fat you’ll burn. Bottom Line: Mini-fasting is great for your waistline. But exercising while fasting will speed up your fat loss as well as boost your body's muscle building power. — No matter how old you are, it’s never too early—or too late—to prevent or even reverse muscle loss due to aging. Remember: You can choose to age… or you can refuse to age. If you need inspiration, watch this video of 91-year-old Sy Perlis lifting 187 pounds to break a world record in his age group—or this video I’ve shared before of 80-year-old Ernestine Shepherd, who started weight training at 71 and has a body most twenty-year-olds would envy. If they can say NO to sarcopenia, so can you! Keep thinking Big and living BOLD!

Want to get more fat-burning payoff from your spin cycling, HIIT training, or Crossfit workouts? Then I have one word for you: COFFEE! Yep, that’s right. That glorious drink that transforms you from a zombie into a human being in the morning can also ramp up the benefits you get from exercise. In fact, there’s a ton of research showing that caffeinated coffee is ergogenic—that is, it enhances your performance when you work out—and that it keeps you burning more calories long afterward. Here’s a sampling of the findings: Athletes burned 15% more calories after a cycling workout when they took a dose of caffeine before their workouts instead of a placebo. Stationary bike riders burned more calories and found working out easier and more fun  when they consumed caffeine before exercising, compared to when they took a placebo. Men cycled harder after consuming caffeine than they did when they didn’t consume it—yet in both conditions, the men felt like they exerted the same amount of effort. Weightlifters did more repetitions after getting a dose of caffeine, and the caffeine reduced their feelings of exertion and pain. So caffeine helps you burn more fat, energizes you so you work out harder, makes exercise more fun, and eases those workout-related aches and pains. How’s that for awesome? And here’s more news that will make you happy. Experts used to think that regularly drinking coffee diminished its exercise-related benefits over time. But new research shows that both coffee newbies and java junkies get the same boost from a pre-workout dose of caffeine. Want still more good news? The belief that coffee dehydrates you turns out to be a myth. In fact, it hydrates you as well as water. Why is caffeine an exercise booster? There are lots of reasons why caffeine adds power to your workouts. Among them: It binds to the same receptors as a chemical called adenosine. Because adenosine makes you drowsy and plays a role in pain perception, blocking its receptors can make you more alert and reduce sensations of pain. It enables your body to switch from burning sugar to burning fat, so your muscles can work longer before they get tired. It causes your body to release the “fight or flight” hormones that ready you for action. It’s thermogenic, meaning that it increases heat production, helping you burn more calories. In addition, caffeine is a mood booster, hiking your levels of “feel good” dopamine—and when you’re happy, it’s easier to attack your workouts with gusto. Tips for your pre-workout caffeine fix Whether you’re a serious athlete or you work out just to stay in shape, a pre-exercise shot of caffeine is definitely worth a try. Here are some tips for getting the most reward from your dose of coffee: If you want the maximum caffeine boost, drink a light-roast coffee. (It has a higher caffeine content.) If you’re more interested in other health benefits, choose a dark roast, which contains more antioxidants. Drink your coffee about an hour before exercising. This will allow time for the effects to kick in. Skip the cream and sugar. (Coconut milk is fine, and so is monk fruit sweetener.) Don’t overdo it. One to two cups of coffee will give you the boost you want. If you don’t already drink caffeinated drinks, start with a single six-ounce cup. Do your coffee-enhanced workouts early in the day. That way, the caffeine won’t keep you from falling asleep at night. Also, buy a good-quality coffee—not the cheap stuff, which may contain mold and other contaminants. After all, you go for the best when you’re buying a sports bra, a yoga mat, or a pair of running shoes… so go first-class when it comes to this important new piece of exercise “equipment”! Keep thinking Big and living BOLD!

Does this sound like you? You’re eating right. You’re working out. And you’re making a little dent in that belly fat, but it’s not coming off as fast as you’d like. If so, here’s another little hack that might help you trim that belly faster: 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. It’s tempting to sacrifice an hour or two of sleep so you can meet a work deadline, do another load of laundry, or watch your favorite late-night show. But here’s the deal: While a few days of shortened sleep won’t do you permanent harm, constantly cutting down on your zzzz’s can pack extra pounds on you and even raise your risk for diabetes and heart disease. Here’s some of the latest research: A new study involving more than 1,600 adults found that people who slept six hours a night had more belly fat than those who slept for nine hours. In addition, they weighed more and had lower levels of HDL cholesterol (the heart-healthy “good cholesterol”). This was true even though the sleep-deprived people didn’t eat unhealthier diets.  An earlier study found that shorting sleep for just a few nights in a row can lead to immediate weight gain.  A startling study in 2012 revealed that restricting the sleep of healthy young people for just four nights decreased the sensitivity of their fat cells to insulin by 30%, leading to levels typically seen in obese or diabetic people. One of the researchers commented, "This is the equivalent of metabolically aging someone 10 to 20 years."  A recent study involving more than 4,000 children found that kids who get too little sleep weigh more and have a higher percentage of fat mass. Worse yet, these children have higher blood sugar levels and greater insulin resistance—both risk factors for diabetes. In short, if you want to keep that belly slim and lower your risk for diabetes and heart disease—and if you have a partner or kids whose health is important to you, too—then sleep needs to be a priority for your entire family. How to Create a Sleep-Friendly Environment I know it can be tricky for adults and kids alike to transition from a busy day to a restful night. Here are 12 strategies that can help: Set a regular bedtime—for both kids and adults. It’s fine to fudge a little on the weekends, but otherwise, try to turn in at the same time each night. Research suggests that simply sticking to a bedtime schedule can actually lower your body fat.  Make Epsom salt baths a habit. The magnesium in Epsom salt is one of Mother Nature’s best “sleepy medicines.” Putting a little lavender oil in your bath water can also help mellow you out.  Turn off devices at least an hour before bedtime.  The blue light from these devices can mess with your melatonin levels. If you can’t bring yourself to turn them off, invest in blue light-blocking glasses.  Meditate. Fifteen or twenty minutes of mindful meditation can ease your brain into a restful state.  Darken your room. Install blackout curtains to get rid of light pollution, and turn your alarm clock away from the bed so the light it emits doesn’t shine in your face.  Experiment with a “white noise” machine. Many people find these highly effective.  Chill out. Keep your room between 65 and 72 degrees. Also, try sleeping with a fan on. (The “white noise” from the fan can also help to mask other sounds.)  Do strenuous exercise in the morning or afternoon—not at night. Exercising vigorously before bedtime can rev you up, making it hard to doze off. Instead, try some gentle yoga stretches.  Make a to-do list. This will help you clear your mind before bedtime.  Indulge in high-quality bedding. The right pillows, sheets, and blankets can make a huge difference in how comfy you feel at night.  Drink bone broth in the evening. Bone broth is rich in calming, relaxing glycine and magnesium.  Consider taking melatonin. A little dose of this supplement before bedtime may help you fall asleep faster and sleep longer. Try these tricks, and I’m betting that you and your family members will fall asleep faster and sleep more soundly. As a result, you’ll all be happier, more energetic, and more clear-headed when you wake up… and you’ll all be shrinking that belly fat and protecting yourself against diabetes and heart disease as well! Keep thinking Big and living BOLD!

Fall is almost  here! And it's a beautiful time of year as the weather begins to cool and the leaves begin to change from green to various shades of red, orange, and yellow. However, if your nose is running, your throat is scratchy, and your eyes are itchy this time of year, you probably know that fall also brings ragweed. And lots of it! Seasonal Allergy Triggers You may have heard of the term “hay” fever. Well, it actually has nothing to do with hay. Instead, it's a term used to describe an allergic reaction to airborne pollen. And the symptoms I described above are referred to as allergic rhinitis. Here in the United States, spring allergies arise as flowers bloom and their pollen begins to fill the air. As summer approaches, various problematic weeds and grasses appear. When summer winds down, ragweed arrives. And ragweed pollen is the most common trigger of fall allergies. Common Allergenic Plants by Season More About Ragweed In North America, approximately 26% of the population is allergic to ragweed pollen. Depending on where you live, ragweed can trigger allergy symptoms from late summer until the first frost. And the severity of your reaction depends on how long you're exposed and how much ragweed pollen is in the air. Unfortunately, ragweed is a pollen producing machine. One plant can produce up to a billion grains of pollen per season. Which can make it tricky to avoid. Reducing Your Exposure to Ragweed Spending time in nature is an important part of a healthy lifestyle. Thus, I would never recommend hiding out indoors entirely during ragweed season. However, it's worth noting that airborne pollen levels are highest between 10:00 AM and 4:00 PM. So getting out first thing in the morning or late afternoon may be best if your symptoms are severe. Closing your windows and doors will prevent ragweed pollen from entering your home. And taking a shower after spending time outdoors will wash away the pollen from your skin and hair. Finally, you might want to think twice about raking leaves, which are often covered in ragweed pollen. However, if there's no way around it, I highly recommend wearing protective glasses and a mask that covers your nose and mouth. Saying Goodbye to Fall Allergies Your allergy symptoms (e.g. a runny nose, itchy eyes, scratchy throat) are nothing more than an external sign of internal inflammation caused by an overactive immune system. Because in general, ragweed pollen is harmless. However, for various reasons, your immune system doesn't see it that way. Therefore, the best way to get rid of your fall allergies for good is to get to the root of the problem. And this almost always requires healing your gut, which contains a large portion of your immune system. So let's discuss some of the best gut healing foods and supplements… Bone Broth The lining of your digestive tract is not only responsible for digestion and nutrition absorption. It's also in charge of preventing potentially harmful pathogens as well as allergens from entering the body. Thus, improving the integrity of your intestinal wall is essential to preventing allergies. Bone broth is a great source of gelatin, which is a powerful gut healing substance. It also protects the lining of the gut from further damage. In addition, bone broth is rich in the amino acid glycine, which has potent anti-inflammatory properties. Probiotics Probiotics are beneficial bacteria that reside in your gut. And a healthy gut flora plays a significant role in the regulation of your immune system. Specifically, these bacteria help your immune system achieve a balance between reacting to a real threat and overreacting to something harmless, such as ragweed pollen. Probiotics are found in fermented vegetables, such as raw sauerkraut or kimchi. Supplements can also be useful. L-Glutamine & N-Acetyl-Glucosamine Similar to gelatin, l-glutamine is an amino acid that helps repair and restore the integrity of your gastrointestinal lining. N-acetyl-glucosamine is an enzyme that serves the same purpose. Specifically, it's necessary for the synthesis of proteins contained within the mucus lining of your gut. It also plays a role in maintaining a healthy relationship with your gut bacteria. And we just learned how important these good bacteria are to your immune health. Vitamin D As with probiotics, vitamin D plays a major role in the regulation of your immune system. In addition, several studies have found a link between vitamin D deficiency and allergic rhinitis. Alleviating Fall Allergy Symptoms Unfortunately, your gut can't heal overnight. So while you're working on that, fill your plate with lots of colorful fall veggies, which are loaded with anti-inflammatory and antioxidant compounds. Here are some specific nutrients and foods that will help provide relief from your allergy symptoms. Quercetin Quercetin is a natural antihistamine and anti-inflammatory substance. It's found in health promoting foods, such as onions, garlic, broccoli, apples, citrus fruits, and red wine. However, if your symptoms are severe, a natural quercetin supplement may also be beneficial. Vitamin C Vitamin C helps to protect the immune system as well as reduce the severity of allergy symptoms. Fall veggies that contain high concentrations of vitamin C include broccoli, kale, Brussels sprouts, and cauliflower. Carotenoids Carotenoids are substances that give plants their color. But, they're also potent antioxidants and studies have shown an inverse relationship between high carotenoid levels and allergy symptoms in adults. Some carotenoid packed fall vegetables include winter squash, sweet potatoes, carrots, spinach, and kale. Avoid Inflammatory Foods As I mentioned previously, allergy symptoms are a sign of inflammation. Thus, the last thing you want is to add more fuel to the fire. This means avoiding foods that promote inflammation and contribute to poor gut health. The two most common culprits on my list are dairy and gluten. Thus, no milk, cheese, yogurt, or cream. And no foods with gluten-containing grains, such as wheat bread. To Sum it Up... Ragweed pollen is the most common trigger of fall allergies. And the best way to combat your fall allergies (and hay fever in general) is to heal your gut. This, in turn, will boost your immune system and prevent it from overreacting. And while you're working on healing your gut, fill up your plate with lots of colorful fall vegetables to help reduce inflammation and ease your allergy symptoms. Below are some of my favorite fall recipes that contain allergy-fighting foods and nutrients: Orange Pumpkin Spice Shake Spicy Bone Broth with Greens Kale with a Kick Orange Shrimp with Beef and Broccoli Primal Sweet Potato Salad with Aromatic Spices Keep thinking Big and living BOLD!

Have you ever wondered why your body would produce hormones that promote the synthesis and storage of body fat? Especially because we now know an accumulation of fat can lead to many health consequences. Well, the truth is, this was once a good thing when food was scarce a long, long time ago. However, these life-saving mechanisms that were put in place to prevent starvation, are one of the reasons why so many struggle with their weight today. Especially with an abundance of food at our fingertips and a steady stream of stress. So...if you want to lose weight and keep it off, it's helpful to understand which fat storing hormones are working against you. And the best way to put the break on these fat storing hormones. Insulin I'm sure you've heard about insulin. It's a hormone associated with several serious conditions, such as metabolic syndrome and diabetes. And these conditions are also linked to obesity. Your pancreas naturally secretes insulin as your blood sugar (a.k.a. glucose) level begins to rise after you've eaten a meal or snack. One of its main functions is to usher glucose into your cells. This is important to maintain optimal blood glucose levels as well as supply your cells with fuel to make energy. However, if there is an energy excess, then insulin plays a role in storing the glucose for future use. First, the excess glucose is converted into glycogen and stored in the liver and muscle cells. Once glycogen levels are maxed out, the rest is stored as fat. In addition, insulin shuts down your body's ability to burn stored fat. Essentially, your fat stays tucked away until your cells need energy in the absence of insulin and food. Thus, it's important to maintain optimal levels of insulin in your bloodstream. And this is one of the many reasons why you should avoid processed foods when it comes to weight loss. Foods high in sugar and refined carbohydrates (i.e., bread, pasta, crackers, etc.) raise your blood sugar quickly. This, in turn, releases a surge of insulin. Repeated cycles of this can lead to insulin resistance. Essentially, your cells stop responding to insulin. But since glucose can’t transport itself into your cells, your pancreas continues to secrete more insulin. And when insulin levels in your bloodstream remain high, your body becomes a fat storing machine. It's also worth noting that if insulin resistance is not addressed, it can lead to metabolic syndrome and type 2 diabetes. Exercise is an effective way to balance your blood glucose and insulin levels. However, exercise alone won't cut it. Dietary changes are always necessary. Cortisol Cortisol is commonly referred to as the "stress hormone." And rightfully so. Because your adrenal glands release cortisol when you're under stress. Now, this isn't inherently a bad thing. It's a mechanism put in place to supply the body with fuel as well as other resources when we're presented with a threat (real or perceived). But the problem arises when your body is under constant stress. And cortisol levels remain high. Which is common in today’s world. Here are three ways in which high cortisol can hijack your weight loss efforts: Cortisol triggers the release of glucose from our cells. A rush of glucose raises insulin levels. And as previously mentioned, a chronic cycle of this sets the stage for insulin resistance. Cortisol prompts the body to store fat (primarily in the abdomen) as a backup source of fuel. In fact, a chronic elevation of cortisol has been linked to abdominal fat and obesity in numerous studies. The combination of stress and elevated cortisol has been shown to influence food choices and intake. Specifically, there is a preference for foods higher in sugar and fat. So when it comes to losing weight, especially the extra pounds around your waist, it's essential to keep your cortisol levels under control. And most of all, this requires finding effective ways to reduce your stress as well as coping strategies. Meditation and mindfulness are wonderful options for this purpose. However, if these aren't for you, consider spending more time in nature or with friends and family that lift you up. Read for pleasure. Journal your experiences, thoughts, and feelings. Practice yoga. Hit the gym. The goal is to find a method you enjoy and look forward to. If the thought of your stress-relieving activity causes stress, keep trying new strategies until you find the perfect fit. Estrogen Estrogen is predominantly a female sex hormone. It's responsible for the development of a woman's reproductive system. Estrogen also plays a role in the distribution, storage, and utilization of fat. In fact, estrogen deficiencies in women have been associated with an increase in fat mass. However, the exact mechanisms aren't yet fully understood. As women pass their childbearing years, estrogen levels naturally decline. And this study found that postmenopausal women store more fat (and burn less fat) than premenopausal women. On the other hand, abnormally high levels of estrogen in men have been associated with weight gain and obesity. So whether you're premenopausal, postmenopausal, or a man, it's important to take steps to balance your sex hormones. These include: Eating a nutrient-rich diet, including healthy fats (i.e., wild salmon, grass-fed butter, and unrefined coconut oil). Keep in mind fat and cholesterol are needed to synthesize your sex hormones. Two other specific foods I recommend include flaxseeds and cruciferous vegetables (i.e., broccoli, kale, and cabbage). Avoiding endocrine disrupting chemicals (i.e., parabens, phthalates, and BPA) found in plastics, household cleaners, personal care products, and cosmetics. These toxins mimic your body's hormones, which can significantly impact their function. The EWG Skin Deep Cosmetic Database is a great resource for checking the safety of the products you currently use and finding safer options. Exercising, but not overdoing it. Excessive exercise can lead to hormonal imbalances. Reducing stress. Prioritizing sleep. Moderating your alcohol consumption. In Conclusion... To shed excess pounds, hormonal balance is key. And three specific fat storing hormones you must consider include insulin, cortisol, and estrogen. Eating healthy, exercising, reducing stress, and sleeping well are all essential. However, it's also important to understand that eating more calories than your body needs will also work against you. Even if you're eating healthy foods. And you will need a calorie deficit to burn fat even in the absence of insulin, cortisol, and estrogen. Thus, a simple way to reduce your calorie intake is mini-fasting. Essentially, for 1 or 2 days a week, you take a break from eating. The rest of the week you eat a whole-foods diet that emphasizes vegetables, healthy fats, lean proteins, and some fruits. It’s also worth noting that by not eating for 1 or 2 days, the amount of insulin your body releases will also be significantly reduced during your fast. Thus, mini-fasting is a great way to push the reset button on your metabolism. This is the basis of my Bone Broth Diet. It's a practical way to decrease the calories you consume. But, it also will naturally help balance your fat storing hormones. Keep thinking Big and living BOLD!

Remember the last time you had hours to relax, read a novel, go for a swim, get your nails done, or just lie on the couch and do nothing? When you didn’t have a care in the world, and everything in your life was going smoothly? Nope? Me neither. Let’s face it—in today’s world, a restful, stress-free day is just a fantasy. In reality, we’re all juggling a million responsibilities, from work to kids to relationships. Most of the time, we’re running from morning until night, and at bedtime we still have a mile-long to-do list. And that’s not all. There are the job issues, the money problems, and the family dramas. And every day, there’s another crisis—whether it’s a fender-bender, an unexpected bill, or a broken washing machine. In short, we’re stressed all the time. Unfortunately, that stress can translate into unhappiness, poor health, and even a bigger belly. Here’s just some of the damage that chronic stress can do: It can hurt your relationships. Stressed moms have less satisfying relationships with their partners and engage in fewer “quality time” activities. It can damage your brain. Chronic stress can cause damage to the hippocampus and prefrontal cortex, increasing your risk for developing depression or dementia. It can age you faster. Chronic stress leads to a shortening of your telomeres—the protective caps on the ends of your DNA that help keep it from “unraveling.” That’s one reason why chronic stress can up your risk for diabetes, heart disease, and cancer. It can make you fat. Stress causes you to crave sugar and fats, because your stress hormones are made from sugar and fats. So when stress grinds you down, you’re more tempted to reach for French fries, pizza, or ice cream. In addition, stress hikes your cortisol levels—and that can lead to a “cortisol tire,” even if you aren’t overweight. It can make you hurt. Stress, and the brain changes and cortisol elevation associated with it, can make you more vulnerable to pain. Clearly, in order to stay happy, slim, and healthy, you need to find a way to deal with chronic stress. In an ideal world, you could snap your fingers and make it disappear—but in the real world, that’s not going to happen. So instead, you need to become an expert stress-buster. Here’s how to do it. Five Steps for Busting Your Stress Stress is a given—but how you respond to that stress can make or break you. Here are five ways to get your stress under control: REDUCE IT. You can’t get rid of all stress, but you can get rid of unnecessary stress. If you haven’t read my post on STRATEGIZING YOUR YESSES, check it out here—and then start saying “no” to over-commitment. PRIORITIZE IT. It’s easy to downplay the effects of stress in your life. But as I’ve just noted, stress can make you sad, sick, and fat… or even kill you. So EVERY SINGLE DAY, make it a point to schedule at least fifteen minutes for a stress-reducing activity. Write this on your calendar, put it on your to-do list, or add it to your day planner. I know that in the short term, it may stress you out even more to commit that much of your time to yet another “task”—but in the long run, it will make a world of difference. NUKE IT. Every day, practice at least one of these stress-reducing strategies: Turn on your favorite music and dance. Do yoga or Tai Chi. Journal about your problems and possible solutions. Laugh—watch a funny show or read a funny book. Take an Epsom salt bath. Go for a nature walk. Indulge in your favorite hobby. Get a massage or a neck rub from your partner. Be firm with your friends and family about the importance of this “you” time. DO NOT skimp on this time, and DO NOT feel guilty about enjoying it—because when you’re less stressed, everyone around you will be happier. SHARE IT. Do you feel like you need to be a super-hero and shoulder all of your stressful burdens alone? Well, get over it! Often, blowing off steam with a friend can slash your stress instantly—so stop trying to be the rock all the time, and share your burdens with the people who care about you. If your stress is severe, consider seeing a therapist who can help and support you. STRENGTHEN YOUR PHYSICAL DEFENSES AGAINST IT. You can fight stress better when you’re in good shape, so put the basics in place. Eat right, exercise, and try to get enough sleep. Take probiotics and a good multivitamin-multimineral supplement to make sure you’re getting the nutritional support you need, and drink bone broth every day for its healing and calming effects. These steps won’t make your life stress-free—wouldn’t we all love a way to do that?—but they’ll help you take control over your stress, rather than letting it control you. And that will translate into a smaller belly, fewer wrinkles, more energy, better health, and a MUCH happier you. Keep thinking Big and living BOLD!