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If you're following a ketogenic diet, it can be challenging to come up with new and exciting dinner ideas that fit within your way of eating. Don't stress! We've gathered seven easy and delicious low-carb dinner recipes that can satisfy your whole family's cravings and help you stay on track with your health goals. What Is the Keto Diet? You've probably already heard of the ketogenic diet, commonly known as the keto diet. It's become incredibly popular in recent years, thanks partly to social media and the internet. Everyone seems to be talking about losing weight or improving their health by going keto! This way of eating involves reducing carbohydrate intake and replacing it with fat, which can put your body in a state of ketosis. When your body is in a state of ketosis, it can produce ketones from fat in the liver, which it then uses as energy instead of glucose from carbohydrates. This process can lead to weight loss and also support overall health. Some types of keto diets, such as the standard ketogenic diet, the targeted ketogenic diet, and the cyclical ketogenic diet, are often used for weight loss and general health benefits. These diets typically involve higher fat, moderate protein, and low carbohydrate intake. What Foods Can You Eat on Keto? When following the standard keto diet, you'll want to focus on eating healthy fats like avocados, nuts, fatty fish, and moderate amounts of protein from sources like meat, poultry, and eggs. You'll also want to avoid high-carbohydrate foods like grains, sugars, and starchy vegetables. Here are some foods that you can eat while on keto: Meats and bone broths: Beef, chicken, pork, lamb, and other meats and broths are generally keto-friendly. Try to choose grass-fed or organic varieties when possible. Fish and seafood: Salmon, trout, tuna, and other fatty fish are excellent sources of omega-3 fatty acids and protein. Eggs: Whole eggs are great sources of protein and healthy fats. Low-carb fruits and vegetables: Leafy greens, broccoli, cauliflower, zucchini, and other non-starchy vegetables are low in carbs and high in nutrients. Berries are typically allowed, but in moderation. Nuts and seeds: Almonds, walnuts, and other nuts and seeds tend to contain healthy fats and protein. Dairy products: Cheese, butter, heavy cream, and other high-fat dairy products are generally keto-friendly. Healthy fats: Animal fats like tallow, olive oil, coconut oil, avocado oil, and other healthy fats are an essential part of the keto diet. Keto-friendly sweeteners: Sweeteners like erythritol, monk fruit, stevia, xylitol, and allulose are common sweeteners that are allowed in moderation.  Some store-bought bone broths may contain added sugars or other ingredients that are not keto-friendly, so it's essential to read labels carefully and choose a product that fits your dietary needs. Dr. Kellyann's bone broths and supplements are keto-friendly and free of added sugars. Plus, our products are made for your convenience. We do all the hard work so that you can reap the benefits of bone broth in the time it takes to pour a glass! What Foods Can’t You Eat on Keto? The keto diet also involves avoiding or limiting certain foods high in carbohydrates. Some examples of foods that are typically not permitted in a keto diet include: Grains and cereals: Wheat, rice, oats, corn, and other grains are high in carbs and generally not allowed on the keto diet. Sugar and other sweeteners: Table sugar, honey, maple syrup, and other sweeteners are high in carbs and are typically not allowed on the keto diet. Fruits: Many fruits, such as bananas, apples, oranges, and grapes, are high in carbs and not allowed on the keto diet. Small amounts of berries, such as strawberries and raspberries, may be allowed in moderation. Starchy vegetables: Potatoes, sweet potatoes, yams, and other starchy vegetables are high in carbs and generally not allowed on the keto diet. Non-starchy vegetables are permitted. Legumes: Beans, chickpeas, and lentils are high in carbs and not allowed on the keto diet. Processed foods: Highly processed foods, such as fast food, snack foods, and packaged foods, are typically high in carbs and not allowed on the keto diet. If you see one of your favorite foods on this list, don’t worry — there are plenty of recipes you can use to cook keto-friendly versions of your favorite meals at home.  7 Easy Keto Dinner Ideas What's for dinner?  Sometimes, after a long day, that three-word question can feel overwhelming — especially if you aren't one for making meal plans. These low-carb, gluten-freeweeknight dinner ideas are easy to make with minimal meal prep time. Cauliflower Rice and Beef Tacos Making traditional Mexicantacos keto is as easy as replacing the tortilla with your favorite low-carbtortilla. Egg white wraps and melted cheese shells are popular alternatives. For quick cauliflower rice, you can find riced cauliflower in the produce department or frozen cauliflower rice in the freezer section of your grocery store. Or, make some at home with a head of cauliflower and a food processor! Stir fry the rice in butter or ghee, then salt and season to taste. Spoon the beef and cauliflower rice onto the center of your tortilla, then top with shredded lettuce, diced tomatoes, sliced avocado, cheddar cheese, and any other keto-friendlytaco toppings you desire. These cauliflower rice and beef tacos are easily to change up based on your preferences. To make these tacos your own, you can experiment with keto-friendly toppings like jalapeños, hot sauce, or cheese.  Keto Chicken Parmesan With Zoodles Looking for an Italian-inspired low-carb keto chicken recipe that's sure to please? Try this delicious Keto chicken parmesan with zucchini noodles! To make this dish low-carb keto, substitute traditional flour and breadcrumbs with almond flour or pork rind crumbs. Season your chicken breasts and crumbs as usual, and bake them to a perfect, crispy texture in an air fryer or convection oven. Top with marinara sauce and mozzarella, and bake until bubbly and golden brown. Serve with zoodle, spaghetti squash, or konjac noodles, and top with a baked chicken breast. Garnish with fresh basil or parsley, and enjoy your delicious keto chickenparm!  Spinach and Cream Cheese-Stuffed Meatballs These spinach and cream cheese-stuffed meatballs work perfectly for a keto meal or appetizer. Start by mixing together your ground beef, one egg, and your seasonings of choice. Combine some cream cheese, cooked spinach, and grated parmesan cheese and stuff some of the mixture into each meatball before cooking. Set these in your Instant Pot or slow cooker with some of Dr. Kellyann's Bone Broth for added flavor. These keto spinach and cream cheese-stuffed meatballs are a tasty way to incorporate more greens into your diet and make a great meal or snack any time of day. They're also easy to make and store in the fridge or freezer for later use. That’s what we call an easy meal prep! Keto Chili We all love a good chili, but for many people doing keto, beans aren’t on the menu. However this doesn’t mean you can’t enjoy a delicious chili! Give our skinny slow-cooked chili a try. This recipe is easy to make, and you can adjust the ingredients to your liking, such as adding more vegetables or reducing the spiciness. It's also made in a slow cooker to create a rich and flavorful chili that is perfect for chilly evenings and busy weeknights. Stuffed Peppers As a kid, stuffed peppers may not have been at the top of your list of favorite foods. But with this new keto recipe for stuffed bell peppers, you may just change your mind. Stuffed with a flavorful mixture of ground beef and a blend of herbs and spices, these juicy, tender peppers will easily earn their place among your favorite dinners. If you're not a fan of the traditional stuffed pepper format, try dicing the peppers and making stuffed pepper bowls instead. And if stuffed peppers aren't your thing, maybe stuffed portobello mushrooms are more suited to your tastes. Keto Cheeseburgers Sometimes you might just crave a classic, juicy cheeseburger. Well, being keto doesn’t mean you can’t satisfy that craving!  The main thing that needs replacing is the bun. From egg white buns to cloud bread, there are many options you can use to make this yummy dinner keto. If you're looking to expand your flavor palate, these Greek-style beef or bison burgers can transport your taste buds all the way to the Mediterranean. Plus, they’re easy on the waistline. Need a break from red meat? This Asian turkey burger is a wonderful alternative that is both delicious and healthy. You can also use ground chicken for an equally satisfying mouth-watering chicken burger. Instead of fries, you can serve a side dish of veggies, like green beans, fennel fries, or jicama sticks. The possibilities are endless, and with a bit of creativity, you can enjoy a variety of burgers that adhere to your ketogenic diet. Easy Keto Beef Stew There’s just something comforting about a hearty beef stew on a cozy night. Luckily, it’s easy to make a traditional beef stew recipe keto by substituting some ingredients.  Use tender beef, keto vegetables, your choice of savory herbs and spices, and Dr. Kellyann's Bone Broth to make a delicious stew. Boiled radishes make an excellent substitute for potatoes and ad a unique flavor to any stew. If you're craving exotic flavors, you'll love a slow cooked coconut curry beef stew packed with fragrant spices like ginger, garlic, curry paste, tender beef, and creamy coconut milk. Plus, you can make it in a slow cooker, which means you can set it and forget it. Keto Pizza Who doesn't love pizza? Pizza is undoubtedly one of the world's most popular and beloved dishes. The combination of melted cheese, savory sauce, and delicious toppings on a crispy crust is irresistible. However, for those following a keto diet, enjoying pizza can be a bit of a challenge. The traditional pizza crust is high in carbohydrates, which can quickly derail a keto diet. Fortunately, many keto-friendly options allow you to indulge in this classic dish while sticking to your dietary goals. This perfect pizza recipe uses a cauliflower crust, and you can still top it with all your favorite pizza toppings. Cheese is optional if you're leaning more paleo or doing dairy-free keto. Another option for a keto-friendly pizza crust is to use meat or cheese as the base. For a meat crust pizza, you can bake ground beef, chicken, or pork as the crust on a sheet pan, then top it with pizza sauce and cheese. For a cheese crust pizza, simply melt shredded cheese in a pan until it forms a crispy layer, then add your desired toppings or use a fathead dough recipe. These options offer a unique twist on traditional pizza and are a delicious way to stay on track with your keto diet. The Bottom Line These seven easy and delicious keto dinner ideas can help you keep your health goals on track and satisfy your family's cravings without breaking your diet. Whether you're looking to mix up your dinner routine or kickstart your weight loss journey, these low-carb recipes can help you get to the finish line. Dr. Kellyann's bone broth is also a great addition to any keto diet, rich in protein, collagen, and other nutrients to support gut health, joint health, and more. Incorporating bone broth into your keto recipes can help you feel full and satisfied while providing added health benefits. So, whether you're just starting the keto journey or looking for ways to enhance your current routine, Dr. Kellyann's guidance and bone broth can be valuable resources to help you succeed. It’s time to dive in and get cooking! Sources: What Is the Keto Diet and Should You Try It? | Cleveland Clinic Pros and Cons of the Ketogenic Diet | Northwestern Medicine Added Sugars | American Heart Association

Collagen has become increasingly popular over the last decade. As people have become more interested in health and wellness, they have turned to collagen supplements to support their skin, joints, and overall health. While collagen supplements can be convenient ways to support collagen production, there are also some foods you can incorporate into your diet to have the same effect. Some foods contain nutrients essential for collagen synthesis, while others help support existing collagen. Whether you're looking to improve the appearance of your skin or support joint health, collagen-rich foods are a great addition to any diet. What Is Collagen? You may have heard of collagen referred to as the "glue" that holds our body together, but what exactly does that mean? Collagen protein is made naturally in the body and is crucial for maintaining healthy skin, bones, and joints. Natural collagen supports skin elasticity, helping it stay supple and youthful-looking. It also supports the structure of our bones and joints, enabling us to move without discomfort. However, our body's collagen production tends to decrease as we age, which can lead to wrinkles, sagging skin, and joint discomfort. To counteract this natural decline, many people turn to collagen supplements or foods that can help boost their collagen intakes, such as foods rich in vitamin C and leafy greens. From collagen powders to food sources, there are plenty of ways to ensure you're getting enough collagen to support your overall health and wellness. What Are the Health Benefits of Collagen? While our bodies naturally produce collagen, aging and other factors can lead to a decline in collagen production. In this section, we'll explore the health benefits of collagen and how supplementing with collagen can help support joint health, digestion, and hair, nail, and skin health. Encourages Joint Health Natural collagen can provide support and cushioning to minimize bone-on-bone friction. Natural collagen production decreases with aging, and less collagen can contribute to joint pain and stiffness. Supplementing with dietary collagen may support joint health and flexibility, making it a popular choice for athletes and those withjoint conditions. Supports Digestion Collagen is an essential component of the gut lining, helping maintain its integrity. Gut health is vital for digestion and nutrient absorption, and collagen can help support the gut lining and soothe irritation to promote gut health. One study even suggests collagen supplements may help soothe digestive discomfort in healthy women. Helps Skin Look Younger Collagen is responsible for the elasticity and strength of skin, making collagen-rich foods helpful for those looking to fight signs of aging and maintain a youthful appearance.  The natural production of collagen slows down when aging, which can lead to the development of wrinkles, fine lines, and sagging skin. Supplementing with collagen may help minimize these signs of aging by supporting skin elasticity and hydration. We’ve always known that a healthy diet is the cornerstone of an effective skincare routine — and now we have the proof to back it up! Promotes Hair and Nail Health Collagen contains amino acids, which are essential building blocks for keratin, a protein that is the main component of hair and nails. Collagen supplements can support keratin production and minimize breakage to support hair and nail health. Because of this, consuming a collagen supplement may have effects on hair thickness, scalp coverage, hair growth, nail growth rate, and reduced frequency of broken nails. How Much Collagen Should You Take Daily? The recommended daily dose of collagen varies depending on the form of collagen you’re taking and the specific health condition you are trying to address.  These recommendations can include: For joint health: Doses of ten grams can help support joint health. For skin health: Doses of 2.5 to five grams can help support skin health. Of course, it's best to consult your healthcare professional for personalized medical advice before incorporating new dietary supplements into your routine. What Are the Best Collagen-Rich Foods? Incorporating collagen-rich foods into your healthy diet can be an excellent way to improve collagen production in your body. Fortunately, plenty of food sources of collagen are available at your local grocery store. Minerals like copper and zinc are essential for collagen synthesis and can be found in oysters, shellfish, nuts, and seeds. Foods high in amino acids like glycine and proline can also support collagen production. These amino acids are found in bone broth, meat, fish, and eggs. Let's explore some of our favorite foods that can support collagen production. Bone Broth Bone broth is a nutritious and delicious liquid made by simmering animal bones and connective tissues like ligaments for an extended period. This process breaks down the bones and tissues, releasing all sorts of amazing nutrients like collagen, gelatin, amino acids, minerals, and more into the broth. Even more amazingly, collagen and gelatin are both superabundant in bone broth. Collagen is our hero protein, while gelatin is a cooked form of collagen that can help support the gut lining, joints, and bones. This makes bone broth a delicious and rich source of collagen that you can easily incorporate into your daily routine. If you want to incorporate bone broth into your daily routine, try Dr. Kellyann's Bone Broth. It's made from only the highest-quality ingredients and is a convenient way to get all the benefits of bone broth in one delicious cup.  You can add it to your favorite recipes like soups, stews, and sauces, or simply sip it as a warm and cozy beverage. Personally, we love drinking a steaming cup of bone broth in the morning and evening. Organ Meat Organ meats like liver, heart, and kidney are often called "superfoods" because of their high nutrient density. But these organs are also excellent sources of collagen and other essential nutrients. Liver meat, for example, is rich in vitamins A, D, E, B, and K, iron, and zinc. Vitamin A is vital for maintaining healthy skin and supporting mucous membranes for collagen synthesis. Meanwhile, vitamin D can help the body absorb calcium for bone health, and vitamin E is an antioxidant that can protect against damage caused by free radicals. Heart meat is another excellent source of collagen and nutrients. It is high in coenzyme Q10, which is significant for energy production, and selenium, which is beneficial for thyroid health. Another nutrient-dense organ is the kidney, which contains high levels of vitamin B12. This vitamin is vital for nerve and brain health. While organ meats may not be as popular in modern diets as they once were, they are still an excellent source of collagen and many other essential nutrients that can help support overall health. You may not be a fan of the taste or texture of organ meats, but fear not! There are many delicious ways to incorporate them into your diet. One easy method is to blend them with ground beef or chicken for a tasty and nutrient-dense burger or meatball. These blends also taste amazing in chili. You could also try marinating them in flavorful herbs and spices or slow-cooking them with veggies to make them more palatable. Fruits Berries and citrus fruits are not only delicious but are also excellent sources of vitamin C, a nutrient essential for natural collagen production.  Vitamin C is crucial for converting proline and lysine, two amino acids found in collagen, into hydroxyproline and hydroxylysine, which are essential for collagen synthesis. Berries are also loaded with antioxidants, such as anthocyanins, flavanols, and vitamin E, that can work together to prevent damage caused by free radicals. These unstable molecules can damage cells and tissues, including collagen, leading to premature signs of aging, wrinkles, and sagging skin. Incorporating berries into your diet is a tasty way to support collagen production and healthy skin. Some examples of berries exceptionally high in vitamin C and antioxidants include strawberries, blueberries, raspberries, and blackberries. Some Fish Fish skin and bones are rich in type I collagen, the most abundant collagen in human skin. Type I collagen provides structure and support to the skin by maintaining its elasticity and firmness. Consuming bone-in fish or using fish skin in cooking can be a great way to support your natural collagen production. Some fish are more nutritious than others. For instance, specific types of fish, such as salmon, tuna, and cod, are typically better sources of collagen. Other fish that are high in collagen include sardines and trout.  Additionally, fish is a healthy source of protein, omega-3 fatty acids, and other nutrients that can benefit overall health. However, it is essential to note that consuming too much fish or taking fish collagen supplements may have potential risks, so it’s best to run any new additions to your supplement routine by a qualified healthcare professional. Egg Whites Egg whites are low-calorie and are a fantastic source of high-quality protein and essential nutrients, including vitamins B2 and B12, selenium, and choline. One large egg white contains only about 17 calories and less than one gram of fat while providing about 3.6 grams of protein. Their high proline content makes egg whites especially beneficial for collagen production. Proline is a vital amino acid required to produce collagen — without it, your collagen production may not be able to keep up. Some popular ways to add egg whites to your diet include making omelets, scrambled eggs, egg white protein shakes, or using egg whites as a substitute for whole eggs in baking recipes.  Egg whites and egg white protein powder can also be made into zero carb bread. They are versatile and easy to incorporate into various dishes, making them an excellent option for anyone looking to increase their collagen intake. Do Collagen Supplements Increase Collagen Intake? Collagen supplements are amazing! They are designed to be easily absorbed by your body, providing a concentrated dose of collagen peptides that can work wonders for your skin, hair, nails, joints, and gut. However, not all collagen supplements are the same, and the quality and effectiveness of the supplement can vary depending on the source of collagen and the manufacturing process. You can feel good about adding Dr. Kellyann's Collagen supplements to your diet because they’re made with grass-fed bovine collagen. Just add them to your smoothie, coffee, or your favorite meal to enjoy the benefits of collagen. The Bottom Line By incorporating these collagen and nutrient-rich foods into your diet, you can support your body's natural collagen production and reap the many benefits of balanced collagen levels. Adopting a healthy and balanced diet that includes nutrient-dense whole foods doesn’t just help support collagen production — it can also support your overall health and wellness. With so many delicious options available, there's never been a better time to start incorporating these foods into your daily routine. Your body will thank you for it! Sources: U.S. Department of Agriculture (USDA) Food Database Efficacy of Vitamin C Supplementation on Collagen Synthesis and Oxidative Stress after Musculoskeletal Injuries: A Systematic Review | PubMed Current Insights to Collagen Type I | PubMed Proline Precursors and Collagen Synthesis: Biochemical Challenges of Nutrient Supplementation and Wound Healing | PubMed Effect of a Daily Collagen Peptide Supplement on Digestive Symptoms in Healthy Women: 2-Phase Mixed Methods Study | PubMed Collagen Supplements for Aging and Wrinkles: A Paradigm Shift in the Fields of Dermatology and Cosmetics | PubMed Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails | PubMed Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study | PubMed 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain | PubMed

Gut health is quite the buzz phrase these days, with experts shouting it out  along with ways to “fix” it — on the daily. But how do you make sense of the information overload? And what are the primary things you need to do to set your gut up for good health?  Plus, why the heck should you even care? Let’s dive in. What Is Your “Gut” When you hear the word “gut,” what do you think about? Your stomach? Many people do! But in truth, your gut is actually your entire digestive tract. It starts at your mouth and ends… well, you know where it ends.  The purpose of your gut is to take the foods you eat and break them down into the nutrients your body needs in order to perform its miraculous functions. Bottom line? Your gut is a pretty big deal. Inside your gut are about 300 to 500 kinds of bacteria (“good” and “bad”). Together with other tiny microorganisms like fungi, parasites, and viruses, they make up your gut’s environment, or microbiome. The goal is to create a balance between the good and bad bacteria so they coexist peacefully in your body. When the balance is disrupted, illness — and even disease — can happen. Why Is A Healthy Gut So Important? In my many years as a naturopathic doctor, I’ve seen trending health fads and fixations come and go. But one health topic that deserves much more than 15 minutes of fame — heck, it deserves a lifetime in the spotlight — is gut health. That’s because poor gut health can cause inflammation throughout the body, which may ultimately lead to: Bloating Constipation Leaky gut Increased blood glucose levels Allergies Skin issues, including dryness, acne, eczema,  and discoloration Low energy levels Joint health concerns High stress levels Stubborn belly fat Gut health also affects your mood, immunity, sleep, and even your libido. Yes, it’s that influential! FUN FACT: Your gut is home to more than 90% of your body’s serotonin (the “happy chemical”) and about 50% of its dopamine (the “feel-good hormone”). So it’s safe to say that a healthy, happy gut plays a BIG part in becoming — and staying! — a healthy, happy YOU! How To Get (and Keep!) A Healthy Gut Even though your gut is in charge of some pretty darn important things, it doesn’t take long to “reset” it and restore law and order within your gut microbiome. In fact, all you need is 2-4 days! I think we can all agree that’s not long at all, considering the massive benefits your body and mind will reap. One of my favorite ways to repair my gut is with a safe and effective cleanse. A high-quality cleanse should fill you with the necessary nutrients, fiber, and clean proteins that will help energize you and keep you craving-free. I created one to ensure it had all the ingredients I wanted to put into my own body — including healing and soothing collagen, my secret weapon!  Here are some other ways you can even the scales between your helpful and harmful bacteria: Do This Take a powerful probiotic supplement to flood your system with good bacteria like lactobacillus acidophilus and bifidobacterium lactis. Watch your stress, since stress can do a number on your entire system, including your gut. No matter how cliché you think it sounds, be sure to carve out time to relax, sleep, stretch, recharge, and engage in the hobbies and activities you love. Add in natural gut healers like aloe vera, vitamins A, C, and E, L-glutamine, and omega-3 fatty acids. Limit (or fully cut out) refined sugars, alcohol, caffeine, grains, processed foods, seed oils, conventionally raised, non-organic meats, and other sneaky pro-inflammatory foods. Take antibiotics only when absolutely necessary. It’s their job to kill off bacteria, and since they can’t distinguish between good bacteria and bad bacteria, they end up wiping out the healthy bugs your gut needs in order to thrive. (Yikes!) Avoid exposure to pollutants, pesticides, and other chemicals. This includes your foods. Whenever possible, choose local and organic. Eat These Probiotic foods like coconut milk yogurt, coconut milk kefir, sauerkraut, refrigerated pickles, kombucha, and kimchi. These foods supply your body with good bacteria. Prebiotic foods like jicama, onions, garlic, asparagus, leeks, bananas, chicory root, and Jerusalem artichokes. These foods supply the soluble fiber your good gut bugs love to eat. Bone Broth (my favorite!) for the gelatin and collagen nutrients that soothe and heal your gut. Lemons to flush out impurities and stimulate your liver. Lemons are also high in vitamin C, which helps the production of glutathione. Garlic and onions to produce the antioxidant glutathione, which helps combat free radicals.  Beets to provide liver support and help rid your body of toxins. And, of course, water, to push through waste, support kidney and bowel functions, and keep all your body’s systems working as they should. When your gut is healed and you’re consistently caring for it, you’re contributing to: A strong immune system Brain health Heart health Efficient and effective digestion A more stable mood Better, more restorative sleep Weight loss Clearer, healthier skin Increased energy And an overall feeling of wellness It takes some effort to keep your gut microbiome happy, but the benefits are definitely worth it. Grab yourself some Bone Broth and get started on your gut health journey today. And remember, I’m always here, supporting you and cheering you on!  

I’m huge on fitness, and by now you probably know that my mantra is: Move for at least an hour every day. As a result, you may think that I’m super-excited every single day about lifting weights or doing a barre workout. However, I have a confession to make. If you picture me kicking off my high heels each day, lacing up my tennis shoes, and RACING for that gym with a smile on my face and a song in my heart… think again! Often, when I’m tired and my feet hurt and my brain is toast, all I want to do is sit on the couch and binge-watch Netflix.  Other days, I look at my to-do list and can’t help thinking about the chunk of time that exercising will take up. And sometimes, I admit… I just feel lazy and don’t want to get off my butt. That’s when I start thinking of excuses: “I’m too tired.” “I had a tough day.” “I have too many other things to do.” However, I know better than to fall for these excuses. That’s because I did it once, and I paid a big price. At the time, I was busy writing books, raising kids, and running my full-time practice. My days were packed with obligations from sun-up until sundown, and because I was young and in good shape, I persuaded myself that workouts could move way down on my agenda. So over time, I slacked off more and more on my exercise. (And I’m not proud of how often I cheated on my diet, either.) I got away with it for a while… but gradually, my slim and toned body started to turn to porridge. My butt got flat. My arms got flabby. I was tired, I was moody, I didn’t sleep well, and I didn’t look good. The lesson I learned from this period in my life is that EXERCISE NEEDS TO BE A PRIORITY. When I stopped making excuses and started working out regularly again, I quickly became younger, heathier, and slimmer. I had energy again. I was happier. So now, if I hear those excuses rattling around in my brain, I nip them in the bud—and instead, I think of all of the reasons to put my body in motion. Here are five of the biggest ones: I KNOW IT’LL MAKE ME FEEL BETTER—NOW AND LATER. When I’m tired or moody, I really don’t want to move. However, I know from experience that within minutes, a workout will lift my mood and give me a big shot of energy. And that’s not all; research shows that in the long run, it can protect against depression and anxiety. I KNOW IT’LL PROTECT ME FROM THE DANGERS OF DECONDITIONING. As I learned the hard way, “use it or lose it” isn’t just a cliché—it’s a fact. And unfortunately, you can start “losing it” pretty fast. When you stop exercising, your body quickly starts to devolve into a state that doctors call deconditioning. Within as little as two weeks, your blood sugar levels begin to rise, your heart starts pumping blood less efficiently, your muscles get weaker, and your joints get stiffer.  This is serious stuff—and just thinking about it gets me off that couch. I KNOW IT’LL MAKE MY SKIN LOOK YOUNGER. A good workout always gives me a “glow”—and better yet, exercise takes years off my skin. Think I’m exaggerating? Then consider this:  One recent study comparing exercisers to sedentary people found that the skin of the exercisers who were over 40 “was much closer in composition to that of the 20- and 30-year-olds than to that of others of their age, even if they were past age 65.” The researchers next asked a group of sedentary seniors to start exercising, and voila!—in just three months, their skin looked younger. One researcher participating in the study said, “I don’t want to over-hype the results, but, really, it was pretty remarkable to see.” I KNOW IT’LL MAKE ME SLEEP BETTER. There’s nothing I hate more than tossing and turning all night when I need my rest—and luckily, exercise is one of the best cures for insomnia. As research shows, it can help you fall asleep faster, stay asleep longer, and have more refreshing sleep. I KNOW IT’LL HELP TO PROTECT MY BRAIN I’m over fifty now—and while I want to look fabulous as I age, I’m even more concerned about staying young mentally. Here again, exercise can make a big difference. In fact, researchers now know that exercise is one of the best defenses against Alzheimer’s disease.  A recent study in Sweden followed more than 1,200 people at risk for developing Alzheimer’s, assigning half of them to a program involving regular exercise and good nutrition. One of the researchers in the study said, “We were surprised that we were able to see a clear difference already after two years.” The people who exercised and ate right improved their memory, their executive function (which includes skills like decision-making and planning), and their cognitive speed. — Even when I’m tuckered out, super-busy, or just plain lazy, thinking about these five benefits gets me off the couch and back to the weights or the ballet barre. So the next time you don’t feel like budging, keep these powerful motivators in mind—and let them inspire you to put your own body in motion! Keep thinking Big and living BOLD!  

For centuries, humans have made the most out of their resources, cooking hearty kitchen staples like bone broth to make sure no nutrient is left behind. Nowadays, cartons of bone broth decorate grocery store soup aisles. Many people use this complex broth simply for its flavor. But what if we told you that, on its own, bone broth is a mighty drink with transformative health benefits? Nutritionists, celebrities, and health aficionados alike have kept bone broth’s nutrition-based culinary history alive by making good use of this ancient health food.  From amino acids to collagen, bone broth can offer a wealth of nutrients, proving that it’s much more than just a warm drink on a cold day. Here, we’ll learn more about bone broth and uncover 10 health benefits that might surprise you. What Is Bone Broth? Over 2,000 years ago, when home cooks had leftover animal bones and cartilage from previous meals, they boiled them down into a rich and hearty broth. This is how bone broth came to be!  This broth is seen all over the world, from “bouillon” in France to “caldo” in Latin America. At first, bone broth was just about saving resources. But what started as a tradition born of necessity has now become one of the greatest nutritional foods you can eat. Essentially, bone broth is just what it sounds like: broth made of bones. In addition to bones (and the nourishing bone marrow within them), bone broth also typically includes collagen-rich components like joints, feet, hooves, and beaks, as well as hearty organs like gizzards.  Everything is slow-cooked in a large pot for up to 24 hours to extract the collagen and other essential nutrients. The resulting broth is rich, both in nutrition and flavor, and can be used to enhance chicken soup or stews, or even enjoyed on its own as a deeply nourishing hot drink. Why Should You Drink Bone Broth? This powerful superfood has a wide range of health benefits, both for your inner health and your outer appearance. Here are a few of the many reasons to add bone broth to your daily routine! 1. It Supports Skin Health Bone broth is high in collagen, an essential protein that truly is the star of the healthy-skin show! This protein can help maintain your skin elasticity, which is your skin’s natural way of preventing wrinkles.  Beyond just contributing to younger-looking skin, collagen can also encourage strong hair and nails. It’s no wonder Dr. Kellyann calls bone broth an anti-aging superfood! 2. It Provides Essential Amino Acids Amino acids help your body maintain and repair itself. Consider these the raw building blocks your body needs to create proteins like collagen.  Bone broth is a dietary source of many amino acids, such as proline, which can support your body’s natural wound-repairing abilities. Meanwhile, amino acids glycine and glutamine, along with cartilage components like chondroitin, all work together to strengthen your ligaments and other connective tissues, which are essential for exercise and flexibility.  Think of the amino acids in bone broth as the bricks for the foundation that literally keeps you together! 3. It Promotes Restful Sleep The nutrients in bone broth can support your body’s natural production of serotonin, which is a feel-good hormone that helps to regulate your sleep cycle. Not only can serotonin convert to melatonin to help you fall asleep, but it can also help balance your internal clock. The nutrients found in bone broth may also decrease that “midday slump” that tends to hit when you least expect it. Even if you already get amazing sleep every night, you can still drink some bone broth in the evenings as a means to unwind and cater to a little self-care — honestly, who doesn’t love a warm drink before bed? 4. It Contains Calcium and Magnesium Considering that bone broth is made of bones, it’s no surprise that bone broth may help your bones. Besides promoting strong bones and teeth, the calcium that occurs naturally in bone broth may also help regulate our heart and nerve functions.  Bone broth also contains magnesium, which can also support energy production, digestion, and muscle health.  And, while you can take supplements and pills to get these extra nutrients, why not make it a little more interesting with a cup of beef or chicken bone broth? 5. It Offers a Decent Helping of Electrolytes It’s time to toss aside those sugary sports drinks and look to bone broth for hydration. Grass-fed beef bone broth contains potassium, an electrolyte that plays a crucial role in keeping your body hydrated. Chondroitin is a compound that occurs naturally in bone broth and helps connective tissue to absorb more moisture.  It’s no wonder many athletes and bodybuilders make the switch to bone broth! Bone broth also contains sodium and other necessary minerals that can help you to avoid muscle cramps. So, if you’re starting a new fitness regimen or plan to build muscle, bone broth may be a match made in heaven for your salt intake! 6. It Can Help Promote Digestive Health Gelatin is a key portion of what makes this superfood so special. And no, we’re not talking about the wobbly, colorful dessert.  Gelatin is what gives high-quality bone broth its richness. This surprising protein can actually support your digestive system by helping your colon absorb nutrients from the food you eat. In turn, this may promote regular intestinal movements, helping to keep your body’s natural waste management system in check.  7. It Supports Joint Health Sometimes, a good stretch in the morning just doesn’t cut it. Our joints need the proper nutrients to remain limber and flexible in order to keep up with our busy routines.  Plus, joints and other cartilage are made up of 60 percent collagen, our favorite protein. This means that it’s important to provide your body with collagen to help promote healthy joints. What better way to ensure that your tendons and ligaments receive the collagen they need than with a cup of protein-packed bone broth? You may just notice a little extra support during your morning yoga routine! 8. It Helps Support Gut Health Your gut naturally maintains a microbiome of good bacteria to aid with digestion and immunity. But, sometimes, your gut needs a little help to balance out the bad bacteria that live in that microbiome, too.  Bone broth contains glutamine, an amino acid that helps support your gut microbiome. Plus, collagen can help support your intestinal lining, which ultimately helps with nutrient absorption. With all these factors combined, bone broth can support your overall digestion, which can also extend positive effects to your immune system. 9. It Can Help You Get Your Daily Veggies Intake, Too! A lot of hearty vegetables are often added to bone broth recipes, which can help provide a rainbow of nutrients. If you’re making bone broth at home, try adding in veggies like carrots and celery to give your broth more flavor and nutritional value. For an additional flavor kick, try adding a little apple cider vinegar or red pepper. Altogether, this superfood can be a great way to increase your vegetable intake, even by adding steamed veggies to ready-to-eat broth.  Plus, making sure you’re eating your vegetables can mean getting fiber, iron, phosphorus, and other vitamins essential for a nutritious, well-rounded meal. 10. It Fits Into Many Diet Plans Considering all the nutrients bone broth has to offer, you might think it’s heavy on the calories. You’ll be glad to hear it’s quite the opposite! Because of the nature of its ingredients, bone broth is able to be both a high-protein yet low-calorie, low-carb drink. This means that a cup of bone broth can keep you feeling fuller for longer, making it a great fasting option. It’s also okay to include in a keto, gluten-free, or paleo diet.  On top of that, grass-fed bone broth doesn’t contain GMOs or dairy. No matter the circumstance, a bone broth diet can be a perfect starting point for any new weight loss journey!  Bone Broth: Plenty of Benefits for Your Overall Health The health benefits of bone broth are plentiful — it’s no wonder why so many of our past cultures have turned to this protein source for decades. Happiness and health start with what we allow into our bodies, after all! Throw your excess animal bones into a slow cooker, or avoid the cooking time altogether by enjoyingthe best-selling ready-made broths from Dr. Kellyann.  Who knows — like much of our previous generations, you may end up calling it your own personal “fountain of youth.” Sources: Bone Broth: How to Make It & Why You Should | Cleveland Clinic Blog | What are the benefits of collagen? | Reid Health Collagen for Your Skin: Healthy or Hype? | Cedars-Sinai All About Calcium in Your Diet and Heart Health | Cleveland Clinic

Bone broth has been causing quite a commotion in the world of natural health and wellness for the past decade or so. You may have read about celebrities that swear by its beautifying benefits or even seen it on a swanky, upscale menu infused with lemongrass and turmeric.  If you’re new to the world of diet and health or are simply looking for a simple weight-loss strategy, bone broth is about to become your new best friend.  Read on to discover why it just might be the revolutionary superfood you need to jump-start your health goals!  What Is Bone Broth?  You may have seen or even purchased bone broth at your local grocery store, but the bone broth we’ll be talking about is much more complex than the thinner, more stock-like broth you might be used to adding to your favorite soups or stews.  Authentic bone broth is one of Earth’s naturally high-powered healing foods. This nutritious broth is both complex and heartwarming, and can do more than just comfort you when you are under the weather.  Bone broth is made by simmering animal bones and connective tissues with some type of acid for an extended amount of time in purified water. The long cooking time is what gives the broth all of its nutritional benefits — it’s what helps infuse the broth with more of the vital nutrients, minerals, amino acids, and collagen from the bones.  Apple cider vinegar is often added as the acid and is said to carry its own health benefits. You can also add in additional spices or herbs, like turmeric or lemon peel, for added flavor or even additional wellness benefits. Bone Broth’s Rich History Bone broth has been used in traditional Chinese medicine (TCM) for hundreds of years. The broth used in TCM is mostly beef bone broth made from the bones of cows, which are thought to have gut-healthy minerals, proteins, and fats.  Some documentation from the 12th century points to chicken broth’s use as a healing agent. A similar Caribbean dish, cow foot soup, is said to have strengthening properties because the broth is rich in collagen.  For centuries, bone broth has been used in many different cultures for a wide variety of health and wellness benefits, such as: Soothing colds Relieving digestion and supporting gut health Supporting hair, skin, and nails Helping with weight management Supporting mobility Supporting the immune system Helping with sleep How We Make Bone Broth Today Today, anyone with a little extra time can make bone broth! Learning how to make bone broth is easy as long as you own a slow cooker or a big stock pot. Simply fill a large pot with some water, throw in a whole chicken carcass or two, and season with sea salt or veggies. Leave it to slow cook for 24 hours, and you’ve just made your own bone broth! If you want to try adding bone broth to your meal plan but don’t own a slow cooker or pressure cooker, or just don’t have the time to babysit that broth while it simmers, you’re in luck. Today, many nutrient-rich, organic bone broth products that are on the market have already been slow-cooked for you, like our very own Powdered Bone Broth. Are Bone Broth and Regular Stock the Same? You may think of these terms as interchangeable. After all, they’re both usually made from bones and meat from animals and fish.  The main difference is that stock is usually simmered with vegetables and spices for a much shorter amount of time. Meanwhile, bone broth derives all of its nutritional health benefits from the slow cooking process. While normal broth or stock is only cooked for a few hours, bone broth is usually cooked for up to 24 hours. It's in that process that the vital nutrients are extracted from the bones, giving bone broth its signature thick texture, rich flavor, and nutritious content. While stock has some health benefits, it doesn’t hold a candle to bone broth’s nutritional density. The Health Benefits of Bone Broth: What Makes Drinking Bone Broth So Nutritious? What can adopting a diet rich in bone broth do for your health? Adding this one simple but extremely nutritious broth to your daily routine can support your health in so many ways, from promoting joint health to aiding your digestion.  Promotes Joint Health Bone broth contains the amino acid glycine, which is an essential building block your body needs to create joint cartilage. When you have strong cartilage in your joints, you may be at lower risk for certain types of joint pain. Other nutrients in bone broth that can contribute to joint health include: Gelatin - This compound may promote healthy cartilage and support overall joint functioning. Chondroitin sulfate - This compound helps to keep your joint cartilage hydrated and happy. Glucosamine - This compound is another important building block for cartilage, tendons, and ligaments. Hyaluronic acid - This molecule helps encourage cartilage hydration and can reinforce the squishy barrier between joints. Sodium, potassium, and calcium - These electrolytes can help hydrate joints, which may support smoother movements. May Encourage Better Sleep By adding a nutritious broth to your meals each day, you may also be helping your bedtime routine. Beyond supporting your joints, glycine also plays an important role in sleep regulation. Glycine can help your body stay at an optimal temperature for high-quality sleep. Plus, glycine can help support your natural serotonin production. Since serotonin is a building block for melatonin, a known sleep regulator, bone broth can go above and beyond when it comes to your much-needed shut-eye. Supports Digestion If you are constantly experiencing stomach bloat or gas after a meal, it could be a sign of a bacterial imbalance in your gut. Years of poor diet and nutrition practices can lead to these imbalances, as well as damage to your intestinal lining.  Bone broth, specifically the gelatin it contains, may support your intestinal lining to promote natural nutrient absorption and overall gut health. Full of Vitamins and Minerals Bone broth is also full of many other vitamins and nutrients that can help support your overall health. These include: Calcium - This mineral helps maintain strong bones and teeth and also supports healthy heart and muscular function. Phosphorus - This mineral helps build and repair tissues from all parts of your body and is also used to build DNA. Potassium - This mineral helps your body retain and distribute hydration. Magnesium - This mineral plays an important role in energy production and can also help support your muscles. Amino acids (glycine, glutamine, and proline) - These amino acids can help support proper digestion and natural collagen production. They may also promote a healthy metabolism and contribute to overall wellness. Encourages Weight Loss If you can’t seem to get rid of stubborn belly fat, drinking bone broth may be the solution.  Drinking bone broth may help curb unhealthy junk food and sugar cravings while balancing nutrition, which can provide some serious support on your weight loss journey. It can also support a healthy metabolism, which plays a huge role in weight loss.  You may also see an increase in your energy levels, which can help you have the energy to take that extra lap around the block when you're exercising.  Why? Because bone broth is packed with protein. And this protein doesn’t just affect your energy — it can also help you feel fuller for longer while still packing in a hearty helping of nutrients. Nutritious Source of Collagen Of all the possible benefits of drinking bone broth, what could be more appealing than a more youthful appearance? Seriously, how much money would you pay (or have already paid) for products that promise to boost collagen production, stimulate new skin cells, or even slow the production of fine lines and wrinkles?  It’s no secret that, as you age, your collagen production starts to decline. That’s when you start to notice things like fine lines, saggy or drooping skin, and even under-eye bags.  The good news is, you can supplement your waning collagen production by drinking bone broth. Not only does bone broth contain loads of collagen, but it also contains gelatin, which can support natural collagen production. How Do You Use Bone Broth? Recipes and Tips Bone broth is not only full of health benefits, but it’s also delicious! Its rich and hearty flavors make it an excellent replacement for regular broth or chicken stock. There are several ways that you can incorporate bone broth into your daily diet. Here are a few to get you started:  In a soup or stew - Bone broth can be used like regular broth in soups or stews to add flavor and nutritional value. Bone broth is a bit thicker than the regular broth you may be used to cooking with, so it may take a few tries to get the hang of it. As an added bonus, try adding in a few veggies and meats to bring out the flavors of your broth.  For cooking your rice - Most of the time, your container of rice is going to tell you to boil it with water. However, you can use bone broth instead for a richer flavor. Plus, the rice will soak up the nutrients and add health benefits to whatever meal you’re cooking. Or, if you’re like Dr. Kellyann, you can use your bone broth for cooking low-carb cauliflower rice! In a gravy- You can use beef or chicken bone broth just as you would normally use broth or stock when making gravy. It’s a great way to supercharge this culinary staple, and it’s also a great way to make the holidays a little healthier. You can use gravies to add flavor to turkey, chicken, potatoes, and more. While these are just a few starting ideas, feel free to get creative!  If you want some more tips, Dr. Kellyann has a collection of bone broth recipes on her blog! If you currently follow a special diet like keto, paleo, gluten-free, or soy-free, you may also want to ask your nutritionist for some bone broth recipes that are tailored to your specific dietary needs (though bone broth is generally a very friendly option for these diets!).  Bone Broth: An Ancient Liquid With Big Health Benefits Bone broth is a thick broth that is made by boiling down meatyanimal bones to extract their essential nutrients. From supporting your joints to promoting a healthy digestive system, bone broth can transform you inside out. For thousands of years, people from all cultures have been writing about the lasting health effects of bone broth. Take stock of that testimony, and see for yourself by drinking a mug or two of bone broth every day! Looking to learn more about bone broth and tons more to support you on your health and wellness journey? Explore the Dr. Kellyann blog here for more articles like this! Ready to try Dr. Kellyann’s famous bone broth for yourself? Explore the best bone broth around here.  Sources: Chicken Soup | Drugs.com Roles of dietaryglycine, proline, and hydroxyproline in collagen synthesis and animal growth | National Library of Medicine The Best Way You Can Get More Collagen: Meet the Protein Behind Healthy Skin and Joints | The Cleveland Clinic  Bone Broth Vs. Stock: Which is Better? Bone Broth Has the Added Benefit of Collagen But It’s More Expensive| The Cleveland Clinic

Anything good in life deserves a plus one. Like coffee and cream, champagne and strawberries, or South Beach and bikinis. The plus one has to be amazing, but not outshine the main gig. That’s the trick.  The role is to be the sidekick, or the value added. The same holds true with your holiday meal planning. Your sides have to be strong in taste, but simply add or blend to the zip of the entrée. These Paleo sides are a great “plus one” to any holiday table and definitely some of my personal favorites. Brussels Sprouts Mashed Cauliflower Butternut Squash Soup Salute, to your health!

Your gut! It’s such an important factor when it comes to your health. Which is why I’m always talking about it. A sick gut doesn’t just cause digestive upset. It’s also associated with many other health concerns, including skin conditions, and metabolic dysfunctions. Plus, it’s well known that food allergies can cause skin rashes and hives. And eating foods such as dairy and processed carbs and sugar have been linked to various skin conditions. The Role of Your Gut Microbiome in Gut Health Your gut is home to trillions of bacteria. In fact, your body is made up of more bacterial cells than human cells. Isn’t that crazy?! And a healthy gut microbiome is made up of hundreds or even thousands of different bacterial species. Research is continuing to discover new roles that your gut microbiome plays. Some key roles that are well understood include digestion and nutrient absorption, vitamin synthesis, bowel regularity, and the development and workings of your immune system.When it comes to your immune system, a healthy gut microbiome keeps “bad” bacteria at bay. In your gut as well as on your skin. A thriving gut flora also produces metabolites, byproducts, and neurotransmitters such as linoleic acid, short chain fatty acids, GABA, and serotonin. However, whether or not these products are synthesized relies heavily on the health of your gut flora as well as the foods you eat.When your microbiome in your gut is out of whack you’ll often notice it in your skin health. You need a healthy and diverse microbiome for optimal health and beautiful skin. In addition you need to be mindful of the things that can cause an imbalance in your gut’s microbiome. Antibiotics, stress, and poor diet are three key factors associated with poor gut health. Antibiotics Antibiotics are most detrimental to your gut health While the type of antibiotic used, the length of use, and the dose are all important factors to consider, in general, the use of antibiotics has been shown to decrease concentrations and/or the diversity of beneficial bacteria. And when this happens, pathogenic bacteria, such as C. difficile and candida (a.k.a. yeast) are given the opportunity to flourish. Stress Physiological stress has been shown to create conditions within the gut that make it more difficult for beneficial bacteria to thrive and more hospitable for pathogenic bacteria. Short bursts of stress are normal and expected. And the bacterial composition of your microbiome is relatively resilient. However, in today’s society, most people are under chronic stress, which can result in imbalance in your gut microbiome. Diet The Western Diet is famous for incorporating high amounts of factory farmed animal foods, refined “vegetable” oils, and processed carbs and sugars. This combination is not conducive to a healthy gut and has been shown to reduce the gut’s total bacterial load. But the research on how different types of fats, proteins, and sugars affect the microbiome is mixed.However, we do know that the foods associated with the Western diet are common gut irritants, which can ultimately lead to food sensitivities, food intolerances, food allergies, and poor health in general, that in turn can lead to skin problems. What’s more clear is the fact that the Western Diet lacks fiber from a variety of plant-based foods, such as fruits and vegetables. And since fiber (a.k.a. prebiotics) acts as a source of food for the beneficial microbes in your large intestine, diets low in fiber have been shown to negatively affect the gut microbiome.Fruits and vegetables are also high in phytonutrients known as polyphenols. These compounds are mostly discussed for their antioxidant properties, but they’re also antibacterial. However, when consumed, studies suggest they help boost beneficial bacteria populations while reducing the concentrations of potentially pathogenic bacteria. Plus, fiber is necessary to keep your bowels regular. And good gut motility is essential to a healthy microbiome. It’s also interesting to note that research suggests artificial sweeteners may be more harmful to your gut microbiome than real sugar. In fact, they are believed to promote glucose intolerance due to changes in the intestinal flora. Nourishing Your Microbiome for Beautiful Skin Create a healthy gut environment for your microbiome to flourish. Two of my favorite foods for healing and maintaining optimal gut health are bone broth and hydrolyzed collagen powder. I recommend adding them to your daily diet. However, you should also avoid processed junk and any other foods that cause you distress. Feed your microbiome with fiber. This means eating an abundance of fruits and vegetables, which will also provide a good dose of polyphenols and help keep things moving along. Some of my favorite sources of prebiotics are onions, jicama, garlic, asparagus, avocados, dandelion greens, and potatoes with the skin. Reduce your load and better manage your stress. You can remove certain stressors by learning to say “no” to some commitments. And practicing stress-relieving activities daily is also a must. Even if it’s just 5 minutes of deep breathing a few times throughout the day. Every bit counts! Avoid artificial sweeteners. For healthy skin as well as a handful of other health reasons. Eat probiotic rich foods, such as sauerkraut and kimchi. Probiotics are essentially beneficial bacteria that can exert positive effects on your gut as well as your skin as they are passing through. They can also attach and colonize to increase your beneficial bacterial load and diversity as well as crowd out harmful bacteria. Make sleep a priority. Because lack of sleep is stressful on the body and mind. Sleep is also when the body, including your gut, undergoes repair and rejuvenation. Plus, when you’re tired, you’re less likely to eat healthy. In Conclusion While high quality, natural skincare is an essential component to healthy skin, it’s not the only factor. There is a definite link between the health of your gut, especially your microbiome, and the health of your skin. So if you’re struggling with pesky skin-related issues that aren’t responding to topical solutions, looking inward is always a good idea. And healing your gut is the first step! P.S. If you're struggling with Psoriasis or Eczema my P&E Protocol can help. Use coupon code P&EBOOK to take 50% off this instant ebook download now.

  Boo! Are Halloween sweets scaring you? They should! That spooky question continues to haunt us, year after year … How do we turn down the sugar faucet on Halloween without an ensuing battle? As a Mom, I’ve learned a few tricks of the “trade” when it comes to eschewing sugar. The Backstory to My favorite “Halloween Best- Practice Tip” I grew up channeling teen detective Nancy Drew, and my passion for a good mystery never stopped. As a new mom, I was the consumer watch dog … and unforgiving all the way. I was fearless about pulling the “A” game out and protecting my family as I searched for food intel wherever we went. (My “A” game goes like this: Are you SURE this doesn’t have any (insert food here … let’s say, MSG) because if it does, I will have a SEVERE “A”LLERGIC reaction right here and now!). So, I was pretty horrified the first time my kiddos starting trick-or-treating. Oh gosh, I thought, sugar, food dyes, artificial everything, stuff I can’t pronounce! Seemed there was no way for this Nancy Drew to get out of this pickle (dill, of course, not sweet!). I was out-played, duped! What I realized was there was no way to shut off the sugar faucet, because Halloween was like pop culture stuff — a normal part of a kid’s childhood, and I didn’t want to mess with that. But what I did learn was that I could turn down the sugar faucet. Here is this mom’s trick of the “trade” to help you deal with The Halloween Sugar Demon (™) and some recipes to help you turn down the sugar faucet in your home this Halloween! Tips for the Great Halloween Trade-Off Go Natural Purchase ahead of time candy that is made with more natural, non-cruddy ingredients, like natural fruits, and dyes from fruits and vegetables. Look for candy without bad fats and artificial ingredients. Think gummy bears, jelly beans, lolly pops, candy canes, gummy worms, snack-size chocolate bites. (Surf Sweets,Yummy Earth and Endangered Species Milk Chocolate are some to try.) Get Out of the Candy Box You should also purchase ahead of time some non-candy choices (on the cheap) like Slinkies, yo-yo’s, glow sticks, baseball cards, coloring books, movies tickets, or whatever you can come up with. Let the Trading Begin! When the kids get home after trick-or-treating, ask them to dump their candy into a pile. Then start the trade! They LOVE this, believe me! They’ll want baseball cards and movie tix over a Snicker’s bar. For some of the families I’ve worked with, the Great Halloween Trade-Off is the highlight of their kids’ night! (note: Be sure to have a waste basket or garbage bag at the ready for tossing out the bad stuff quickly and getting it into the garage.) Top Tosses What’s best to trade, nutritionally speaking? Candy Corn, Dots, any candy with rainbow hues (think Skittles, Swedish Fish, Now and Laters, etc.)Try to stick to the chocolate candy bars that don’t have a lot of artificial colors, etc. Happy Halloween! On that note, here, I share with you two of my favorite saaaaweeet recipes! STAR FRUIT MAGIC WANDS Prep time: 10 min • Yield: 6-8 servings Ingredients 2 large star fruits Directions Wash the star fruits and slice them into 3/4-inch thick. Use a toothpick or steak knife to gently pry out any large seeds from the slices. Insert the pointy end of a bamboo skewer into the bottom of each star fruit slice, about 1-inch deep. Serve immediately or freeze for 20-minutes to create popsicle-style treats. Tip: If you can’t get your hands on any fresh tomatoes, substitute jarred diced tomatoes. Recipe Courtesy of Audrey Olson (www.primalkitchen.blogspot.com). PALEO HALLOWEEN CARAMEL APPLES   Prep time: 10 min • Cook time: 30-60 min • Yield: 8-12 apples, depending on the size Ingredients 2 cans full fat coconut milk– do not use a “lite” version 1 cup mild flavored honey 2 tablespoons ghee– you can also use palm shortening, pasture fed butter or coconut oil 2 teaspoons pure vanilla extract ¼ teaspoon salt 8-12 organic apples; any kind will do. I like Fugi’s. 1 cup coarsely chopped raw almonds, pecans or walnuts, optionals Tools You Need Candy Thermometer Heavy Bottom Pan Popsicle or Cake Pop Sticks Directions Combine all ingredients in a heavy bottom pan and bring to a gentle boil over medium heat. Keep caramel at a very gentle boil until it is a beautiful golden color which will be the firm ball stage in candy making or between 245-250 degrees on a candy thermometer. (You are actually making candy!) This could take anywhere from 30 – 60 minutes. When you see that the caramel is coming to a golden color, continue to stir with a wooden spoon so it does not stick to the bottom of the pan and continue to check temperature. When you reach temperature, remove from heat, transfer to a bowl, and cool for about 5 minutes then stir well. Repeat this process 2 or 3 times until the caramel becomes smooth and shiny. Wash well and insert sticks into apples. Dip into caramel to completely cover. If desired, roll in crushed nuts. Place on a sheet tray lined with parchment or waxed paper and let harden. You can also put them in the refrigerator to hasten the process. Tip: For especially tasty apples, toast the nuts in a 350 degree oven until golden brown. Check every few minutes as nuts will burn very quickly. Tip: You can make the caramel ahead, refrigerate it, and reheat in a double boiler to dip the apples. If the caramel hardens too fast as you are dipping, you can reheat as necessary in a double boiler. Dipping is easiest with the caramel is still warm. Keep thinking big and living bold! -Dr. Kellyann   DISCOVER MORE HOLIDAY RECIPES >  Dr. Kellyann's Christmas Traditions and Memories — Holiday recipes and Dr. Kellyann's favorite Christmas traditions. >  Here’s to Tradition & Change | Bone Broth Diet | Dr.Kellyann — Enjoying Easter while staying committed to health goals. >  Here’s wishing you a perfectly imperfect Thanksgiving! — Thanksgiving ideas that balance enjoyment with health. >  5 Tips for Keeping Your New Year’s Resolutions — Five strategies to make New Year's goals stick. >  Be Prepared to Crush Your New Year’s Goals — Preparation work that determines your success. >  Turn Your New Year's Resolutions into Habits — The science of habit formation for lasting change. >  Why You Should Make Your New Year’s Resolutions NOW — Starting now increases long-term success.

Are you tired of feeling rundown and completely unmotivated daily? Do you dread meals, knowing you’re bound to feel the discomforts of bloating, constipation, or diarrhea? And how’s your skin looking lately? Dry? Dull? Irritated? Are you noticing wrinkles creeping up on you? These may all be signs that your body needs your help. Cleansing your body is an essential part of living a healthy lifestyle. Your body may have its system in place to help detox your gut, but it can’t do it all on its own. With the knowledge of what makes up a safe and effective way to detox, you’ll be back on the path to health and wellness. So, how can you get started successfully detoxing your gut? What a Detox Can Do for Your Health Detoxing is an incredible way to remove destructive toxins you are exposed to every day. Detoxes work hard to cleanse your blood and restore balance. Even a short five-day detox can help cleanse and reset your health. By focusing on providing support to your body’s natural cleansing systems, a five-day detox gives you a chance to hit the reset button and restore your healthy lifestyle. How Your Gut Benefits The health of your gut is linked to the cleansing and detoxing functions of your body. A happy gut protects your entire digestive system, including your liver. Essential to cleansing, your liver is responsible for acting as a filter to prevent food toxins from entering your bloodstream. It collects your bacteria and toxin-filled blood, cleanses it, then sends it back out. Keeping your liver in optimal shape supports its role in the storage of vitamins, the production of bile, and the digestion of fats. Most detoxes require a fasting period, followed by a restrictive diet plan. Typical detox plans ask you to limit the number of fruits, vegetables, and particular liquids, including many fruit and veggie smoothies. Following a short-term, restricted diet plan targets your digestive tract and works to cleanse and reset your kidneys, liver, lungs, and skin. But if you’re in the habit of pumping your body full of garbage, or know you are exposing yourself to damaging environmental toxins, it’s time to do your part. With an effective five-day detox, you’ll drastically improve your liver and kidney functions. These two vital organs are responsible for providing other organs throughout your body with essential cleansing assistance during the detox process. When you cleanse and reset your body with a five-day detox, you are providing critical nutrients throughout your entire body. The break from digesting solids, especially during your fasting period, gives your gut a chance to rest and restore. Your liver and kidneys support the removal of waste and toxins, which are released through your sweat, urine, and bowel movements. The Telling Signs of Poor Gut Health Is your system overloaded and overworked? You might think you’re doing everything right, and following a lifestyle of health and fitness, but your body still needs support to cleanse and reset. Your organs are continually working to detox and provide your body with natural cleansing. When your organs are burdened and overexposed to toxins, there are many symptoms you’ll notice. Listening to your body and being proactive can save you a multitude of health concerns. Watch for: Chronic fatigue Constant bloating Muscle aches and pains Various digestive issues Left untreated, you could be opening yourself up to more severe health problems. How to Detox the Safe Way When you detox, intermittent fasting provides an unlimited number of health and wellness benefits. But there are ways to do it safely. A healthy detox won’t leave you feeling starved, depleted, or too unmotivated to go about your daily activities. A safe and effective cleanse and reset of your body should fill you with the necessary nutrients, fiber, and clean proteins that will help energize you and keep you craving-free. My Cleanse and Reset was initially created to restore my own failing health, so you can trust that I’m a firm believer in its ability to provide gentle, unmatched results. Pairing the powers of collagen-filled bone broth and all the essential vitamins and nutrients your body thrives off of, my five-day detox will restore and rejuvenate you, just as it did for me. It’s such a safe way to cleanse and lose weight that you can even repeat it up to once a month or quarterly like I do. The right detox can: Boost your energy level Repair muscles Guard your body against illness Provide anti-inflammatory benefits Melt away stubborn belly fat Relieve Chronic Fatigue Syndrome Help relieve Rheumatoid arthritis Protect against a leaky gut Relieve Irritable Bowel Syndrome Lower your blood glucose levels Reduce allergies Relieve various skin issues, including dryness, acne, eczema, and discoloration Reduce your risk of type one diabetes Reduce depression and anxiety Detoxing with the Right Food Cleanse and reset your body by eating the foods that will support your health. Even after your five-day detox, continue to eat cleansing foods such as: Lemons help flush out impurities and stimulate your liver. Lemons contain vitamin C, which helps in the production of glutathione. Garlic and onions support the five-day detox process by making the antioxidant glutathione. They latch onto toxins, carrying them out of your system. Collard greens full of calcium to help protect you against toxins. Beets help keep your liver healthy and provide support to get rid of your body’s toxins. Water helps eliminate waste and keeps all of your systems functioning optimally. It supports healthy kidney and bowel functions. Not to mention, it provides your skin with incredible benefits! Detoxing Your Gut with Collagen for Weight Loss If you’ve been struggling with weight gain or trying to lose stubborn pounds, the health of your gut is likely the culprit. An unhappy gut can be a significant roadblock in your weight loss efforts. With my Cleanse and Reset, you’ll flood your cells with collagen found throughout my delicious bone broth recipes. It’s a five-day detox that can remove toxins and jumpstart your weight loss again. How does it do this? It’s the power of healing inflammation in your gut, of course. A great reason to keep your gut in the best shape possible! Stop the cycle of bloating, fatigue, and ongoing digestive issues. It’s time to commit to a five-day detox that will cleanse your body and revive your health. Find out how you can get started on the path to a happy, healthy gut today! Keep thinking Big and living BOLD!  

I’m a huge fan of journaling as a part of a healthy lifestyle. That’s because writing down your thoughts can help you solve problems, identify your goals, and clarify your values. And today, as part of my “Create Happy” Month, I’m going to tell you how journaling can even help make you happier. I know that sounds like a big promise for such a simple activity. However, I’ve discovered through personal experience that keeping a happiness journal is powerful medicine, and hundreds of my patients swear by it too. It’s one of the best therapies in the world… and best of all, it’s free! Here’s how to use journaling to increase your happiness. First, set aside a few minutes of quiet time each night to write down your thoughts. (It’s important to make this a habit.) Designate a specific journal for this process. Get yourself in the mood with a scented candle, your favorite music, and a cup of tea or glass of wine. When you journal, don’t critique what you write; let your words flow freely. (Messy is fine!) Here are six areas to focus on: 1. Process your feelings. Keeping anger, pain, or resentment bottled up inside you prevents you from being truly happy. Repressed feelings are toxic, and airing them out is the best way to reduce their power over you. So write about your negative feelings—and then ask yourself if you’re ready to let go of them. 2. Take action. Write about any habits that are getting in your way. Then list a single step you can take right away to start breaking free from one bad habit. (For instance, if you want to get healthier, decide to replace your daily caramel macchiato with a cup of green tea.) Each positive step you take will increase your control over your life—and that, in turn, will make you happier. 3. Celebrate successes. Often, we’re so busy focusing on future goals that we don’t take time to savor the triumphs we’ve achieved. Your journal is a great place to give yourself a much-deserved pat on the back for these successes! List your victories, large or small, as well as obstacles you’ve overcome. 4. Be grateful. Yes, I know, I’ve said it before. But I can’t say it often enough: Gratitude makes you happy. So each day, write about someone who’s changed your life for the better. Describe what the person did for you, how it helped you, and how you can “pay it forward.” 5. Focus on the good stuff. Each night, write down the best thing that happened to you that day. This will help you recognize positive experiences and appreciate them. 6. Reframe. Take a look at the “bad” stuff that happened in your day, and see if you can view it in a realistic and more positive light. For instance, if you’re crushed because your toddler said “I hate you” when you sent him to time-out, you might write: “This is a natural and healthy thing that nearly every toddler tries at least once—and my mom says I did it, too. So I can view it as a rite of passage—and in reality, I know that my child loves me deeply.” If possible, try to set aside at least 20 minutes a day for your journaling—but if you’re rushed, simply take two or three minutes to write a few sentences. The important thing is to write something every single day. The more consistent you are, the better your results will be. Think of it as building a “happy habit,” and trust me: it works! Keep Thinking Big & Living Bold!

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

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

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

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

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

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

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

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

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