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Your daily collagen intake sparks massive healing and replenishing throughout your entire body. From the inside out, collagen works to restore your health, improve wellness, plus reverse and protect your skin from the signs of aging. Pretty powerful, right? Why miss your chance to feel, be, and look your best when it’s so simple to add a daily collagen routine to your lifestyle? Collagen can offer many positive changes, including improvements to: Inflammation Skin issues Sleep Gut health Hair and nails Joints and muscles Collagen for Inflammation Hear me when I say that inflammation is the root of most illnesses. So, when your body is full of inflammation, you are placing yourself at risk for many debilitating diseases. Perhaps you’re unable to lose weight and are experiencing health issues. Are you having sleep issues or experiencing bloat? The amino acids in collagen are:  Anti-inflammatory Collagen contains abundant amounts of gelatin (or cooked collagen), which is an essential gut-healing nutrient. It protects the gut from bacteria that cause leaky gut and other digestive issues. Immunomodulatory  Enhances your immune response to treat various diseases by protecting your body. Collagen protects against liver and renal injury from toxins and drugs. Cytoprotective Combats and helps prevent ulcers by protecting your gut mucosa. Collagen also helps with blood flow to your liver, kidney, intestine, heart, and skeletal muscle.   Glycine, the abundant amino acid in both gelatin and hydrolyzed collagen, reduces local and systemic inflammation. Inflammation is the link to every modern disease, and you won't hit those weight loss goals if you're full of inflammation. Lowering inflammation levels reduces symptoms of autoimmune disorders, arthritis, celiac disease, and psoriasis, to name a few.  Collagen for Arthritis Arthritis is a painful condition that causes inflammation in the joints. Let’s examine the two types of arthritis:  Osteoarthritis When bones lose surrounding protective cartilage, they begin to rub together. Bone spurs start developing, and pain follows. The body does not produce enough healthy, new cartilage. Osteoarthritis generally carries an age association. But what if it isn’t? While it affects millions, approximately 20% of the aging population does not show signs of osteoarthritis. Yet, people as young as their early thirties do.  Rheumatoid Arthritis Rheumatoid arthritis is much like wires crossing in your immune system. The mixing of these signals causes confusion, causing your immune system to attack both useful and harmful substances. The body will begin to attack joint tissue, causing severe inflammation, damage to joints, and even organs. Collagen helps fight arthritis symptoms, and in some cases, send arthritis into remission. Due to collagen’s significant role in reducing inflammation, substantial reductions in joint pain occur. How’s that for some great news? Daily collagen intake can protect against the deterioration of joints and keep the pain at bay. So how do you increase your daily collagen levels?  Daily Collagen-Rich Bone Broth  Bone broth reduces inflammation and pain for people struggling to live with arthritis, while providing additional essentials to your body, such as: Chondroitin sulfate and glucosamine – promote cartilage health Hyaluronic acid –helps ease pain and improve joint function Sodium, potassium, and calcium – provides essential electrolytes   Electrolytes hydrate and lubricate your joints while working to eliminate your pain. Staying hydrated is essential with arthritis, so sipping on bone broth is the perfect way to add electrolytes and increase your daily collagen intake.  Collagen for Hair and Nail Growth Ramp up that daily collagen intake because you’re about to build healthy and luxurious hair and nails and put a stop to hair loss. Collagen peptides contain the amino acids proline and cysteine, responsible for synthesizing the major structural component of your hair and nails, known as keratin.  Daily collagen intake produces hair diameter increases, less breakage, regrowth, and a healthy shine. In one nail study, women taking daily collagen peptides for four weeks experienced a 12% increase in nail growth and a 42% decrease in nail breakage. 80% of this study’s participants reported an improvement in the appearance of their nails. Pretty remarkable for adding a bit of tasty daily collagen to your routine. How Does Daily Collagen Intake Help My Skin? While you sleep, your skin is hard at work, repairing itself. By implementing a healthy daily collagen routine, your body can fight off acne, psoriasis, and other skin concerns. When your natural production slows, you’ll begin to notice your healthy glow vanishing from your skin while signs of aging set in. It doesn’t exactly sound appealing, does it?  So, let’s take a look at various ways your daily collagen intake can benefit psoriasis and other skin problems. Psoriasis If you find yourself battling psoriasis, you know the frustration that comes with searching for relief. But what if I can offer an incredibly beneficial and natural way to help keep psoriasis flares in check? That’s right! Collagen for psoriasis. Psoriasis, a chronic autoimmune disease, causes scaly, dry patches, and flakes on the skin. Typical skin cells take roughly twenty-one to twenty-eight days to replace themselves. But that’s not the case with psoriasis. When you’re living with psoriasis, your skin cells are running on overdrive, trying to replace themselves within two to six days. Mind-blowing, right? Since this whirlwind of a replacement process is super fast, both the dead and live cells end up collecting on the surface of your skin.  So, how can you use collagen for psoriasis? Your immune system has T cells that react to psoriasis triggers, causing them to act as if they are fighting off an infection or healing a wound. The chemicals that produce these T cell triggers cause inflammation of your skin, leading to psoriasis. Filling up on a healthy daily collagen dose helps curb psoriasis symptoms by reducing the inflammation and excess skin growth that causes those dreadful patches you see. While psoriasis isn’t curable, it is manageable. Increasing your daily collagen intake helps target the inflammation before it triggers psoriasis signs. Instead of trying to hide your physical psoriasis symptoms, collagen works within your body to heal, soothe, hydrate, and smooth your skin. And with additional daily collagen levels, you’ll keep your psoriasis under control while reaping the other benefits it offers. Collagen for Acne Collagen is essential for healing, and you can think of your acne as a type of wound. When you have an injury,  collagen helps speed up the healing process. When you are fighting acne, the healing process follows the same pattern. Acne is a pore that clogs and causes infection and inflammation. Glycerine, the primary amino acid in collagen, reduces the inflammation. Collagen rejuvenates your skin, just as it heals a wound. Increasing your daily collagen intake helps reduce acne scarring through the rejuvenation of new skin.   Eczema Although there is still a lack of concrete evidence that eczema healing may increase with collagen, it seems to work in the same way it heals acne and psoriasis. When inflammation and infection set in, your daily collagen intake gets to work. As eczema flares up, the presence of inflammation triggers this collagen, alerting the healing process to begin. Collagen for Wrinkles Research shows that adopting daily collagen routines helps reduce the appearance of pesky fine lines and wrinkles. We know collagen is responsible for our skin’s ability to bounce back into shape. This elasticity and refreshing morning glow are the incredible results of collagen. Hyaluronic acid plays a role by helping your body retaining more moisture. This moisture retention helps increase your body's natural production of additional collagen, reducing the lines' appearance. Cellulite Just as the lack of elasticity can enhance premature appearances of fine lines and wrinkles, it may cause the skin to thin. This thinning of the skin brings on the appearance of cellulite and stretch marks. The lack of collagen reduces the skin's firmness, allowing it to collapse and reveal those areas of cellulite. By increasing your daily collagen intake, you restore firmness and elasticity your body needs to rid the appearance of cellulite. Collagen for Youthful, Radiant Skin For centuries, women have been relying on gelatin to keep their skin youthful and smooth. Collagen seems to erase wrinkles and reverse sagging and stretch marks before your very eyes.  Collagen for Joints and Muscles Patients who follow my  21-Day Bone Broth Diet share their experiences with hip pain vanishing and arthritis improving. They return to bending their knees without pain or balling their fists once again. With collagen-packed foods and supplements, it’s no surprise. Collagen promotes:  Healthy cartilage tissue Lubrication of the joints Soothing of inflammation Supports and reduces osteoarthritis pain  Clinical studies support this, too. Implementing a daily collagen routine reduces pain in osteoarthritis patients with knee and hip pain due to hydroxyproline blood concentration. It’s a significant force in collagen stability and increases with the increase of collagen. Even the most healthy athletes who push their bones see a reduction of joint deterioration risk. This is excellent news for athletes, gym enthusiasts, weight trainers, or any fitness guru that can benefit from collagen. It's a safe and effective way to quickly prevent injury and heal your body if it should arise.  Collagen for Gut Health So, let me ask you, are you experiencing gas, diarrhea, or clutching your stomach from painful bloating? Do you spend too many days feeling sluggish and rundown? These are just some of the more subtle signs that you have an unhealthy gut. But as a potent anti-inflammatory, collagen can restore your health and heal your body.  Researchers speculate that glycine stabilizes your gut mucosa by decreasing damage from excess acid or increasing protective mechanisms such as gastric mucosal blood flow. Studies also reveal that glycine heals explicitly and protects the gut via its anti-inflammatory, immune-regulatory, and cell-protective activities.  Many people, and even most doctors, fail to fully understand that to be slim, well, and healthy, you need to have a strong, happy, healthy gut. Imagine twenty-five feet of intestines with toxic waste and buildup just roaming around in there. Think of how many gut invaders are wreaking havoc on your body at any given moment. Your gut needs collagen and other essential nutrients to: Produce enzymes to help you digest food   Produce hormones and synthesize vitamins Rid your body of toxins Repair damage Reduce inflammation Your gut flora needs to be in a healthy state to keep you from illness and disease. However, a typical diet is insanely high in carbs, sugar, and artificial chemicals. We tend to lack those critical nutrients that are necessary. Instead of bathing our systems with clean proteins, gelatin, and an abundance of vitamins, we are killing off beneficial flora. Our gut is left to fight off mountains of gut destroyers, leaving us with an imbalance in the gut microbiota. It’s a dangerous game to play because when bad flora strikes, it takes control of your intestines, causing inflammation to run rampant. Once the lining of your gut is in a compromising position, leaky gut seeps toxins throughout the rest of your body.  Intestinal permeability, or leaky gut, Is a vicious enemy, my friends.  This condition causes the weakening of your gut’s barrier. Without collagen to help soothe and repair, leaky gut allows toxins and waste, which should remain inside your digestive tract to break through into your bloodstream.  Your immune system can detect the intrusion, but has its work cut out. The result of a leaky gut is systemic inflammation that will pack on the pounds while leaving you feeling and looking miserable. I’m talking dull, sagging skin, stubborn belly fat, sleepless nights, lack of motivation. Sounds delightful, doesn’t it? On top of a leaky and unhappy gut, you will become more prone to infections and disease. And once you feel sick, you’ll notice healing will take much longer than usual.  That’s due to 80% of your immune system residing inside and relying on your gut. So, stop compromising your gut health and ramp up your healthy lifestyle. An unhappy gut is a trigger to an assortment of health and wellness issues you don't want to unleash.   Final Thoughts on the Benefits of Collagen With so many beneficial reasons to add a daily collagen routine to your lifestyle, how can you say no? Your body craves the essentials necessary to keep you well and fit from the inside out. Isn’t it time you felt incredibly healthy and proud of the person staring back at you in the mirror? Find out how you can adopt a collagen-rich lifestyle full of convenient choices today. With peace and love,

Collagen is often a hot topic of discussion when it comes to fine lines, wrinkles, and anti-aging methods. But how much do you really know about all the extraordinary powers collagen has to offer? Learning the ins and outs of collagen will bring you incredible health and wellness benefits. Imagine a healthy gut, an increase in energy, and relief from muscle aches and joint pains. And how do you reap these rewards? Let’s dive into all you need to know about collagen, including: The science behind collagen Collagen vs. Gelatin Hydrolyzed collagen and collagen supplements What you should know about collagen peptides Collagen deficiency How you can support collagen production naturally Where Does Collagen Come From? Your body naturally produces collagen and is responsible for your skin’s elasticity. It’s the firmness in your skin that creates that “bounce-back” effect we all want to hang on to. You can thank collagen for your skin's resilience as it prevents those fine lines and wrinkles you see in the mirror. Collagen is the most abundant protein in your body, but unfortunately, natural production begins to slow with age. I like to think of it as the “glue” that works to hold your body together.  Without it, your blood vessels, skin, and tendons become fragile.  The Types of Collagen According to Yale University, collagen is the family of proteins that are the primary structural component of the body’s connective tissues, making up a third of all protein in your body. The four primary types of collagen are: Type I: This type accounts for roughly 90% of your body's collagen and is made of densely packed fibers. It provides structure to your bones, tendons, fibrous cartilage, connective tissue, skin, and teeth. Type II: More loosely packed fibers make up type II, which you will find in elastic cartilage to cushion your joints. Type III: This type of collagen will support the structure of your organs, muscles, and arteries. Type IV: Found in layers of your skin, type IV helps with filtration.  Supporting Collagen Production There are several ways to support collagen production naturally. Here are some of my favorite go-to tips and tricks if you prefer to step up your diet rather than add in collagen supplements: Glycine and Proline Glycine and proline are vital to your health and can provide an array of benefits. Glycine provides support throughout your body, including: Protecting your stomach lining from developing ulcers Aiding the detox process to cleanse and revitalize your cells Protecting your body from shock in cases of sepsis, hemorrhages, and endotoxins Reducing damage to your liver or kidneys due to drugs and toxins Improving overall blood flow to your liver, kidney, heart, intestine, and skeletal muscle  Proline supports your body by synthesizing proteins and metabolizing your food. Supporting your body’s collagen production includes providing nourishing foods.  Some of the best sources of glycine include: Asparagus Banana Bone Broth Legumes Cabbage Cauliflower CucumberDried Seaweed Kale Kiwi Lean Beef Lamb Poultry Skin Pumpkin Spinach Watercress Excellent sources of proline include: Bone Broth Grass-fed Beef Pastured Chicken Cage Free Egg Yolks Alfalfa sprouts Asparagus Beans Cabbage Cucumber Chives Watercress White mustard seeds Vitamin C  Another collagen-boosting nutrient is vitamin C. Without an adequate supply of vitamin C, your body will be unable to produce new collagen. You can load up on glycine and proline all you want, but without vitamin C, your body just can’t cut it.  Unlike conditional amino acids, your body does not have the luxury of producing its own vitamin C. So, start loading up on vitamin C-rich foods, friends: Strawberry Brussels sprouts Orange Kiwi Grapefruit Red bell pepper Broccoli Papaya Kale Pineapple Lysine Lysine is another vital collagen-boosting nutrient. This amino acid is a must for collagen synthesis. Here are a list of foods  to concentrate on: Grass-fed Beef Pastured chicken Black Beans Kidney Beans Lentils Lima beans Pears Pistachios Potatoes Pumpkin seeds Tempeh Quinoa  Garlic My absolute favorite collagen-boosting choice is garlic. It’s a powerful little herb, containing lipoic acid and taurine. Both of these help repair damaged collagen. Garlic is also a great source of sulfur, a powerhouse in collagen synthesis. Yes, please! Antioxidants And you don’t want to forget the need for antioxidants to boost your collagen production. They are necessities in protecting against free radical damage. Just remember to eat a rainbow of fruits and veggies - red beets and peppers, delicious orange carrots and sweet potatoes, dark leafy greens, and tons of purple berries. These colorful choices offer a variety of enzymes, vitamins, and minerals that your body needs and craves to look and feel its best. Copper  I bet you didn’t know that copper can activate an enzyme critical in producing collagen. You can find it in shellfish and red meat, but don’t overdo it.  Collagen and Sulfur Sulfur plays a crucial role in your body’s collagen production. Add broccoli, eggs, onions, and cauliflower to your diet. Bok Choy, cabbage, and leeks are also high in sulfur and delicious choices. White Tea Studies show drinking white tea prevents the breakdown of collagen. Now, who doesn't love the sound of that? It protects the skin’s protein and elastin while preventing signs of premature aging. Are you rushing to brew a cup yet?   Gelatin Bone Broth for Collagen  I’m sure you knew this one was coming, right? I mean, gelatin-rich bone broth is my go-to for everything that needs healing and replenishing. Collagen production is no exception! So, let’s break down the collagen and gelatin confusion. Collagen comes from those tough to eat portions of animals, such as the bones and ligaments. When you prepare bone broth, you’ll end up with nutrient-rich gelatin. Gelatin forms from cooking the collagen out of the bones and breaking it down to form easily digestible gelatin. This jiggly gelatin houses all the yummy goodness your body needs to heal.  Gelatin vs. Hydrolyzed Collagen Gelatin and hydrolyzed collagen do have similarities, but differences worth noting. Both hydrolyzed collagen and gelatin are made from animal collagen and share the same amino acid profile. But their properties and structure are different.  Hydrolyzed collagen can break down into much smaller units of protein. This process is helpful, as it makes it more easily digestible. It is also able to dissolve in cold and hot water. On the other hand, gelatin is unable to. Gelatin even "gels" while hydrolyzed collagen will not.   High-quality powder gelatin can be a great source, as it comes from healthy animals and provides essential collagen-building amino acids. Gelatin powder has some fantastic culinary benefits too. In fact, my Bone Broth Diet includes several delicious and nutritious gelatin recipes that will fill you up while restoring your health and wellness.    Many people tend to prefer hydrolyzed collagen over using powder gelatin because of its ability to dissolve quickly in liquids. It just makes for a great grab and go option. It has no taste or smell so you can whip it up in any liquid, any time of day. Whether you prefer gelatin or hydrolyzed collagen, your body will love you for flooding it with the essential nutrients it craves.    Getting Your Daily Collagen There are several ways to get in an abundance of gelatin and collagen each day. The options are endless, from incorporating collagen supplements to adding your favorite collagen-boosting veggies into a pot of gelatin-rich bone broth. Also, you can try a mixture of Vitamin E and Coenzyme Q10, or whip up tasty collagen supplements if you’re on the go. My Orange Collagen Cooler and Chocolate Almond Collagen Shake are unbelievably delicious. Collagen supplements deliver nutrients straight to the areas of your body that need healing and repair. Collagen supplements are also hydrolyzed, broken down into smaller molecular structures, and transport easily throughout your bloodstream. Collagen supplements are a reliable way to begin restoring your health.  Collagen Dosage So, how much should you be consuming? I recommend a minimum of five grams of hydrolyzed collagen per day to increase glycine levels and proline circulation throughout your bloodstream. However, if you already have inflammation, as most of us do, more collagen supplements may be necessary. I recommend a minimum range of ten to fifteen grams daily, and up to thirty grams daily if necessary. Don’t worry, sipping on warm cups of gelatin-rich broth or choosing from a wide array of delicious collagen supplements will meet these needs.  When Should I Take Collagen? While there may be some debate over the perfect time to take your collagen supplements, trust me, you can sip on a delicious cup of bone broth all day and night without consequence. There’s no worry of making you drowsy or keeping you up late. In fact, adding collagen supplements will help alleviate sleep concerns! It’s wonderfully soothing as a warm broth before bedtime too. Add in your favorite collagen supplements to a cup of morning coffee or healthy after-dinner dessert. The time of day is entirely up to you.   Can I Take Too Many Collagen Supplements? My simple answer to you is: no. There are no reports of issues linked to the consumption of too much collagen. A little extra won’t hurt you, so let’s squash that myth altogether. It's different from many supplements because our body already produces collagen on its own, so adding collagen supplements throughout your day is safe. The worst you may experience from adding more collagen supplements than usual is an upset stomach. Collagen supplements are one of the safest supplements to consume.   Collagen Deficiency There are sure signs to keep an eye out for that may alert you of a possible collagen deficiency: Premature signs of aging in your face, skin, nails, teeth, and bones The appearance of fine lines and wrinkles or sagging skin Sore or painful joints, muscles, and bones Leaky gut symptoms Wounds no longer heal quickly Reasons for Collagen Deficiency You may suffer from a lack of antioxidants, which protect collagen from additional damage. If you lack collagen, you become more susceptible to skin damage by free radicals, and your skin becomes more sensitive to: Pollution Smoke Excess sun  A collagen deficiency may also stem from a medical condition preventing your body from absorbing specific vitamins and nutrients. It's a severe issue that could cause collagen destruction, and nobody wants that. Introducing collagen supplements is a safe, easy, and healthy way to prevent many health concerns, so load up.   What are Collagen Peptides? You may hear the terms collagen peptides and hydrolyzed collagen in use interchangeably. You may even notice the term hydrolyzed collagen peptides from time to time. So what’s the difference between hydrolyzed collagen and collagen peptides? Hydrolyzed collagen is generally another way to describe collagen peptides. Your body is not able to effectively absorb and utilize collagen in its original state. Collagen peptides make this a possibility. Collagen undergoes a process known as hydrolysis, the breakdown of collagen peptides into smaller chains of amino acids. During this process, larger collagen molecules react with water to begin the breakdown. These smaller units become what we call collagen peptides. Collagen peptides are vital since they make collagen more bioavailable, increasing absorption into your bloodstream when you digest it. As the collagen peptides get to work repairing various areas of your body, your cells will build up your collagen to their full-length size and continue to make repairs and provide the necessary energy. Now, who doesn’t love the sound of that? Which amino acids build collagen peptides? Glycine Proline Hydroxyproline  Due to their small size, collagen peptides quickly dissolve in both hot and cold water. Not to mention collagen peptides are practically odorless and tasteless, making them desirable features when it comes to powder supplements.   Additional Collagen Forms Collagen Beauty Creams I know all about the hype with collagen skin care creams. Trust me when I say your time and money are better off when you invest in natural daily collagen supplements instead. Think of the expensive cream on your bathroom counter as a band-aid, a temporary fix to a more significant issue. On the surface, it may seem to solve the problem, but those creams won’t get to the root of your premature aging skin issues. Sure, you’re applying moisture, but you aren’t boosting your collagen production by rubbing it on top of your skin. And if you’re putting all your efforts into those pricey collagen creams, let me tell you, you’re missing out on a world of incredible benefits collagen supplements and gelatin bone broth provides your body. Collagen Supplement Edibles My chocolate collagen fiber bars make the perfect snack or breakfast bar. If you’re short on time, toss one in your purse or stash them in your desk drawer for easy access. Or mix up your selection with various shakes, smoothies, and yes, even coffee and creamer! I make it as simple as I can for you to enjoy switching to a healthier lifestyle!   The Bottom Line of Collagen While it’s a lot to absorb, knowing the ins and outs of collagen can bring a tremendous amount of health and happiness to your body. If you're ready to jumpstart your health, wellness, and anti-aging goals, let me help you plan a successful course of action today! Keep thinking Big and living BOLD!

Bone broth offers some pretty incredible benefits which help with various health, wellness, and anti-aging concerns. We often hear celebrities crediting this delicious broth for their firm collagen-filled skin, safe and rapid weight loss, and an overall feeling of rejuvenation in a matter of days. So, what is it that makes this age-old broth the go-to for so many people? Let's break it down, and I'll explain why I can't live without this savory broth. We’ll look at: What bone broth is The beneficial nutrients in bone broth and why you need them What quality bone broth is made of Bone broth vs. stock vs. broth The importance of gelatin Options and alternatives for every lifestyle How bone broth helps with inflammation, skin, gut health, and more What is Bone Broth? Bone broth is a nutrient-rich liquid that makes a healthy and fabulously beneficial addition to your daily routine. As a soup, in a smoothie, or as part of many mouth-watering desserts, it provides results you can see in a matter of days. This tasty and hunger-curbing broth restores, replenishes, and rejuvenates while helping you shed stubborn belly fat, reboot your health, and replenish collagen through gelatin. Now, what could beat that? I often refer to bone broth as "liquid gold" because it's full of nutrients that have the power to reduce inflammation, healing your entire body from the inside out. Bone broth offers astonishing results from incredible anti-aging benefits from gelatin to improving digestive issues that may ultimately lead to additional health concerns. The slow cooking of marrow bones allows proper extraction of the essential minerals and gelatin. This slow cooking process breaks down the animal bones, allowing all the nutrients and minerals to release. The hours of cooking are what turn the collagen to gelatin, making it and glucosamine more easily digestible. So, be patient and trust me when I say the rewards you will gain are worth the wait! Nutrients in Bone Broth I don’t want you to think of bone broth as another fad diet, because it’s not my friends. It’s a healthy lifestyle change that brings unbelievable rewards with every serving. Bone broth contains an incredible amount of easily absorbable amino acids that are vital to your health. In particular, the amino acids glycine and proline aid your liver in removing those damaging toxins from your body. And let’s be honest, we’re exposed to toxins every day, even if we aren’t shoveling them into our mouths. Just think of the smoke, pollution, and overexposure to the sun, exposing you to harmful free radicals. There’s just no escaping contact with toxins, so making changes to your lifestyle is vital. While your body does have the ability to help reduce toxins, cleanse, and protect itself, bone broth is an excellent way to increase these benefits. Giving your natural cleansing systems a helping hand by incorporating bone broth into your daily routine helps it work more efficiently. And if you haven’t heard, glycine is a building block of glutathione - one of the body's most potent detoxifying agents. These nutrients will heal your gut, blast away your wrinkles, and soothe your sore joints and muscles. Bone broth also offers additional nutrients, including: Calcium Magnesium Phosphorus Clean protein Healthy fats Vitamins Minerals Collagen Why Bone Broth Nutrients Are Important For decades, bone broth has been successfully healing the body, replenishing nutrients, and shedding pounds. Simply put, it’s an easy way to include all the essentials your body is missing and craving. Familiar faces such as Mark Wahlberg, Salma Hayek, and Gwyneth Paltrow rave about the results they've seen in a short period by implementing a bone broth lifestyle. Salma Hayek attributes bone broth benefits like gelatin to her looking and feeling young. And who wouldn’t love to have her youthful, glowing skin? And, many others rave about the additional bone broth benefits, including: Reducing muscle and joint pain Improving sleeping issues Healing leaky gut syndrome Improving skin tone, elasticity, and reducing wrinkles Restoring robust and luxurious hair Reducing the appearance of cellulite Strengthening the immune system Improving mood Boosting energy and metabolism Why You Need Gelatin Yes, you need gelatin in your diet. By far, the easiest, tastiest, and most effective method of flooding your cells with collagen and gelatin is through consuming bone broth. Collagen is a fibrous protein made of amino acids found in animal flesh and connective tissue, so boiling skin, tendons, ligaments, and bones allows you to cook the collagen right out and make gelatin. By adding gelatin to your daily diet, you replenish your body with the collagen it needs to: Fight wrinkles and additional signs of aging Strengthen bones, ligaments, and muscles Restore luster to your hair Strengthen your nails Bolster your immune system Heal your gut Reduce gas and bloating issues Soothe nausea and diarrhea Reduce inflammation throughout your body Gelatin vs. Collagen So, what makes gelatin and collagen different? Both gelatin and hydrolyzed collagen are made of animal collagen. While they share the same amino acid profile, their properties and structure do have some differences. Hydrolyzed collagen can dissolve in cold and hot water, yet gelatin cannot. Gelatin will “gel," but hydrolyzed collagen will not. Hydrolyzed collagen is sometimes more easily digestible because it can break down into smaller protein units. Undeniable Collagen Benefits for Healthy Skin Let’s talk about your skin concerns. You’ve been hearing the buzz about the anti-aging wonders of bone broth and want to know if it’s true. Am I right? Since collagen is responsible for the elasticity of your skin and gives it that vibrant, age-defying glow, you can look forward to jaw-dropping admiration when others see the premature signs of aging fade away. Yep, it’s that undeniable! Collagen works to reduce the appearance of those fine lines and wrinkles we all dread while restoring dry, saggy skin. It’s what gives your skin its firmness while keeping it from looking prematurely old, dull, and gray. As you age, your body will naturally slow down its collagen production, so adding bone broth to your diet provides a tremendous benefit. And not to scare you, but your collagen production begins to minimize in your early twenties. Yep….twenties! Now, do you see why replenishing these nutrients with bone broth is so beneficial? I’m telling you, you’ll notice your radiant color come back, while the return of elasticity reduces those pesky fine lines and wrinkles in no time.Bone broth also acts as a healing agent to help soothe and repair many other skin conditions, including eczema and acne. The nutrients in bone broth heal your skin by targeting and treating inflammation, irritation, and infection. Bone broth can even strengthen and firm your skin to minimize or erase the appearance of cellulite. Oh yes, you read that right the first time. You’ll notice smoother, healthier skin instead of the thin, collapsing effects that a lack of collagen will produce. How’s that for a reason to start drinking bone broth today? What is Bone Broth Made From? The healthiest ingredients make the most robust bone broth, so choose wisely—the most beneficial bones to use come from pastured, organic, and grass-fed animals. I highly recommend these choices because they are the most nutrient-dense bones you can use. Coming from an environment with substantially fewer toxins, you know you’ll be getting bones from healthy animals. Try to choose bones with the most cartilage since they yield the most collagen that will break down into your gelatin bone broth. Where Should I Get My Bones? Finding bones can be as simple as saving leftovers from your typical meals. If you’re not planning to make bone broth immediately, you can always store your bones in the freezer without worry. Some of your local butchers will have the bones you are looking for or should at least be able to order them for you. But if you have the option, I highly recommend visiting your local farmers market. Local farmers are an excellent source of high-quality bones. You can also find a few great options online. Your local health food store or your nearest Whole Foods should be able to provide you with soup bones as well. Vegetarian Bone Broth Options Are you a vegetarian, pescatarian, or vegan? No problem! You’ll find everything you need for a meatless alternative here. You may need to ease into your new bone broth routine if you tend to have issues with the amino acid glutamine. Glutamine can give some people a bit of trouble at first. Your body needs glutamine to: Keep your immune system healthy Help you recover quickly from illnesses and wounds Build your muscles and speed muscle recovery Improve digestion and brain function Glutamine Sensitivity Alternatives Now, if you’re one of those who are unable to metabolize glutamine well, never fear. This issue can stem from a variety of causes, including: Unhealthy gut Lead toxicity Deficiency of vitamin B6 Over-exposure to monosodium glutamate (MSG) People who experience issues with glutamine may find that having too much upsets their stomach, causes headaches or creates a sluggish body or cloudy mind. Not sure if you have a glutamine sensitivity? Even if you do not currently drink bone broth, your diet (if it’s a healthy one) is already high in glutamine. Meat, chicken, and fish are rich in it, as well as veggies like spinach and cabbage. If you feel the need to ease into your new bone broth routine, there are suitable alternatives I recommend to start you on the right track. One includes trying a meat broth. This is broth you can easily make by simmering bone-in cuts of beef, lamb, or poultry. You’ll want to leave the bones in to reap the full benefits. You’ll only simmer the meat broth for a few hours— roughly two hours for poultry, or four hours for beef or lamb—it has a much lower glutamine content than long-simmering bone broth. Once you detoxify your cells and give your body the nutrients it needs, you’ll build up a more substantial gut wall and be able to benefit from glutamine.After a few weeks of drinking meat broth, start adding bone broth back into your diet gradually. At first, try minimal amounts—maybe a quarter of a cup—and continue to increase the amount every few days or so. Bone Broth vs. Regular Broth vs. Stock Many people ask me if they can substitute stock or a regular can of broth. If you're not entirely familiar with the terms broth, stock, and bone broth, they may sound interchangeable. However, they do have notable differences. While broth and stock have few, minute differences, many people do choose to use them in place of each other. So let's break down the differentiation of bone broth, stock, and broth: Broth is water simmering with meat, vegetables, aromatics, and sometimes bones. It typically cooks for only a few hours. It tends to be a thinner consistency, but more flavorful than stock. Stock comes from simmering water with bones and may sometimes have vegetables and aromatics. The stock should cook for roughly four to six hours. Using bones in stock helps create a thicker consistency. Bone broth comes from marrow bones, with or without meat. It’s most beneficial when cooking for eight hours for chicken and beef 24 hours or longer. It’s a much longer process than regular broth or stock but provides the most benefits. Why is it so important to cook bone broth so much longer than stock? Cooking bone broth this way pulls all the nutrition right out of the bones. Regular broth has only a fraction of the nutrients, with little or no gelatin. Stock contains more gelatin, but not near as much as bone broth— it doesn’t cook long enough to extract as many of the essential bone-deep nutrients. Unlike stock or broth, bone broth has more gut-healing gelatin, anti-inflammatory nutrients, and building blocks of skin-smoothing collagen. It even has more flavor from simmering longer and is more filling and satisfying. If you genuinely want to see astonishing results, skip the can of broth and stock and go straight for the good stuff. Bone Broth and Intermittent Fasting Bone broth makes a safe, healthy, and practical addition to intermittent fasting. Intermittent fasting allows your body time to adjust to new dieting routines by helping your system transition to reducing calories and carbs. If you're looking to lower your risk of diabetes or poor heart health, turning to bone broth and intermittent fasting may be beneficial.   The Bottom Line of Bone Broth I’m all about creating new recipes to add variation with my bone broth. Never an unhappy taste bud with my resource library of recipes! You can tailor your intermittent fasts to your personal and health goals and needs. A successful fast lets you enjoy the foods you’re eating, so be creative with your bone broth concoctions and toss in and mix up those nutritious veggies. Nourishing your body with a warm cup of bone broth throughout your day will help curb those cravings, boost energy levels, and help you meet your goals in no time. So, who’s ready to take charge and improve your overall health in a delicious and satisfying way? From repairing to replenishing, bone broth will restore you inside and out, from head to toe. Find out how you can jumpstart your new lifestyle with bone broth today. With Peace and Love,

Adding bone broth to your diet is a fantastic way to gain incredible health, wellness, and beauty benefits. Learning to make this pot of gold at home is a must with a list of healing properties that seem never-ending. There are plenty of options to meet your lifestyle needs, from the cooking tools to vegetarian and keto preferences. Here’s everything you need to know to whip up your batch of broth.  Best Bones for Bone Broth When making your bone broth, you want to use the healthiest ingredients possible. That’s why I’m particular about using bones from organic, pastured, and grass-fed animals. These options are the superior choice because they are more nutrient-dense and come from healthier animals from an environment with as few toxins as possible. If you’re on a tighter budget, no worries, look for the highest quality bones you can afford. You can use the bones from just about any quality meat you like but try to be picky to ensure the most significant benefits—select bones with a lot of cartilage. Collagen in cartilage breaks down into gelatin bone broth. Great choices to scout for include: beef, bison, chicken, duck, goose, lamb, pork, turkey, and venison. Contact your local farmer, Whole Foods butcher, or head to your local farmer’s market if you can!  The best portions for your bone broth are the beef knuckles, joints, feet, and marrow bones. A calf or cow's foot is extremely rich in cartilage, while neck bones are also an excellent choice. A cartilage-rich pig’s foot makes a great addition to any broth recipe without affecting the flavor. Meaty bones such as oxtail, shank, and short ribs add a ton of flavor to bone broth. If you're using chicken or turkey, use the full carcass, neck, back, and feet. Chicken feet are the best source of gelatin and provide tremendous benefits when making your gelatin bone broth. Cooking Tools for Bone Broth at Home Don't worry; there's no need to have any fancy cooking equipment to make your tasty bone broth. As a matter of fact, I have several options to make it easy for you, no matter what you already have in your kitchen.  Bone Broth in a Slow Cooker The great thing about a slow cooker is” the set it and forget it” benefit. If you’re busy or away from home all day, it’s the ideal way to make bone broth. Slow cooker water won't evaporate as it does in a stockpot. Most slow cookers are smaller than a 5-gallon stockpot, so when making your bone broth in a slow cooker, remember to adjust the number of vegetables and bones according to the size of your cooker. Make sure to cover the ingredients with water and turn the slow cooker to low.  Bone Broth in a Stock Pot You can just as successfully make your bone broth in a stockpot on your stovetop. Most of us have a large stockpot in our kitchen cabinets, making this the perfect method. A 5-gallon stock pot allows you to make the most broth at once, but you can simply cut down the number of bones and vegetables you’re cooking with a smaller pot. Just don’t forget to check your liquid level occasionally if you choose this option. Make sure you always have enough water to cover the bones and veggies throughout the process. Steps for Making Bone Broth in a Stockpot and Slow Cooker Place the vegetables, garlic, bones, and bay leave into a stockpot or slow cooker. Sprinkle on the salt, drizzle with vinegar, and add enough water to cover everything by an inch. Cover the pot. Cook on low for 12 to 24 hours for beef bone broth or about 6 to 8 hours for chicken or turkey, skimming the broth occasionally. Pour the broth through a fine strainer and discard the solids. Taste the broth and add more salt if needed. Chill the broth. It will keep for three days in the fridge and three months in your freezer. Bone Broth in a Pressure Cooker Pressure cookers are the quickest way to make bone broth. So, what do I recommend?   As far as pressure cookers go, the Instant Pot is one of the handiest gadgets on the market. You can brown and sauté food in it as well as using it as a pressure cooker—and you can use it as a slow cooker, too. The options are limitless and allow you to add many yummy ingredients to your bone broth in minutes. I have a delicious chicken bone broth recipe you need to try if you plan to make it in a pressure cooker! Steps for Making Bone Broth in an Instant Pot or Pressure Cooker Place the vegetables, garlic, bones, and bay leaves into your Instant Pot or pressure cooker. Sprinkle on the salt, drizzle with vinegar, and add enough water to cover everything by an inch. Lock the lid of your pressure cooker in place. Cook on high for 90 to 120 minutes for chicken or turkey bones and about 2 to 3 hours if you’re using beef bones. Turn off the pressure cooker, quick release the pressure, and let the pressure cooker cool down until it’s ready to open. When your broth is cool, just strain it, and you're ready to go. Reheating Your Bone Broth Whether you're reheating your broth from the fridge or freezer, I highly recommend avoiding your microwave. Why spend all the time and effort to get the most nutrients out of your bones, then turn around and nuke them all out, right? The easiest way is to reheat your broth on the stovetop. If you've frozen and stored your broth in a mason jar, you can simply add water to a saucepan, heat to medium, and place your open jar in the water to thaw. Allow a minute or two to boil then simmer to make sure you melt thoroughly. If you store your broth in a BPA-free plastic container or bag, place the frozen contents in the saucepan with a tablespoon or two of water and heat at medium-high until warm, then simmer for a few minutes. Alternatively, you can set out overnight to thaw your broth as well.   Why is Slow Cooking Vital to Bone Broth Slow cooking draws out collagen by breaking down the bones and releasing essential nutrients and minerals. This gradual process is vital because it makes nutrient-rich collagen, gelatin, and glucosamine easier for your body to digest.  Why Isn’t My Broth Gelling If you aren’t getting that jiggly jello look, there are a few tips to try to get you to that gel stage: Be mindful of your bone to water ratio: Adding too much water, or not enough bones will almost certainly affect your broth’s gelling capabilities. When you place the bones in your pot, remember to fill it with just enough water to cover your bones. It may even help to simmer your bones first, and then add your veggies in during the final three to six hours. Add in a bit of apple cider vinegar: The primary role of apple cider vinegar is to pull the minerals out of those bones. However, this also softens them, helping to release more gelatin into the water. It’s a great trick to get your gelatin to jiggle.  Be Patient: It does take time for collagen to break down and dissolve into water, so be patient. Gelatin takes time. This means you should simmer your chicken bones (and skin) for at least eight hours and up to twenty-four hours. For beef bone broth, it can take up to forty-eight hours of simmering. Simmer, rather than boil: The liquid's temperature needs to reach at least 140 degrees Fahrenheit for your collagen to begin breaking down into gelatin. I find 210 degrees Fahrenheit, just below boiling, tends to be the ideal temperature for making the best tasting, nutrient-dense, gelatin-rich bone broth. At this temperature, you may notice a bit of bubbling here and there, but noticeably different from a boil. Boiling your broth can actually destroy the gelling properties of the gelatin, so keep an eye on it. Why is Gelatin Essential Gelatin is essentially your cooked collagen, the protein found mostly in the connective tissue and skin. They are pretty tough, so cooking these parts breaks the collagen down nicely into the gelatin form. Gelatin provides your body with the necessary source of collagen-building amino acids. In this gelatin state, amino acids are much more accessible for your body to absorb. How Do I Incorporate Bone Broth Into My Diet Adding gelatin-rich bone broth to your daily routine should be a lifestyle change, not a fad. The benefits of this collagen-rich broth are astonishing and well worth the commitment. From healing digestive issues to fading away those dreadful fine lines, finding ways to add it into your diet will become second nature. Here are some great ways to meet your goals: Collagen protein powder supplements Daily collagen supplements are a great, convenient option when you don’t have time to cook up a warm batch of gelatin bone broth.  My delicious Super Chocolate Collagen Smoothie is one of my absolute favorite go-to choices if I’m short on time, on the go, or just needing a yummy chocolate fix. As with all collagen, this convenient supplement helps strengthen hair and nails and bring back your firm, radiant skin and a healthy glow. You can even add it to your morning coffee if you prefer. Collagen protein powders are easy to dissolve in hot or cold water, so your options are limitless. I even recommend adding it to your favorite recipes, soups, or salad dressings. Yep, it’s really that simple! And if you're out and about a lot, collagen protein powders are a dream. They're so easy to take with you anywhere and prepare without hassle.  What more could you ask for?  Bone Broth Soup w/ Veggies On top of all that gelatin you’ll be filling up on, load up on veggies. Seriously. Vegetables are beneficial for absolutely everything. Eating your spinach or other leafy greens will provide essential antioxidants that prevent collagen destruction. Adding red vegetables, like tomatoes and beets, help protect you from sun damage while boosting your collagen production. Thank you, lycopene. Bone Broth Desserts You read that right! I have a whole resource library of insanely tasty bone broth treats for you to try. And you won’t believe you’re filling your body with the incredible powers of gelatin bone broth. Add it to your frozen snacks, keto brownies, and more. You will love my coconut mocha collagen fat bomb recipe and won’t get enough of my Blackberry and Blueberry Bone Broth Popsicles.  Bone Broth Cocktails In drinks including cocktails, such as my jaw-dropping twist on a Bloody Mary. Oh yes, I have many wonderful beverages for you to enjoy while sipping your bone broth benefits!   Bone Broth Options and Alternatives I have options for everyone! If you're looking for a classic chicken bone broth or more alternatives to the usual beef or bone broth, give a few of these a try: Fish Broth Whether a dietary preference or short on time, give fish broth a try. Fish carcasses are smaller and much more delicate while providing a lighter broth base.  Like beef or chicken, fish bone broth is made by simmering fish carcasses or heads with water, veggies, and spices. However, since fish bones are smaller, you can draw out the nutrients in less time. In fact, some recipes require as little as one hour. You’ll reap all the same benefits in a fraction of the time. How does that sound? Duck Bone Broth  Yes, please! This delicious option gives a richer flavor and is tasty in soup. If you have a bit of extra time, put your duck carcasses into a roasting pan and place it in a preheated 400º oven for roughly one hour until the bones are well browned. This step isn’t necessary, but it greatly enhances the flavor of duck bone broth.  Chicken Bone Broth One of the most popular options is my quick and easy chicken broth. Here’s what you’ll need: Prep time: 14 mins • Cook time: 90 mins to 2 hours / 2 to 3 hours • Yield: Varies, about 1 gallon Ingredients: 2 or more pounds raw chicken bones/carcasses and additional wings, thighs or feet 2 unpeeled carrots, scrubbed and roughly chopped 2 stalks celery, including leafy part, roughly chopped 1 medium onion, roughly chopped 3 cloves garlic, peeled and smashed (optional) 2 teaspoons kosher salt 2 tablespoons apple cider vinegar Directions: Place the vegetables, garlic, bones, and bay leaves into your pressure cooker. Sprinkle on the salt, drizzle with vinegar, and add enough water to cover everything by 1 inch. Put on the cover and pressurize. Cook on high pressure for 90 minutes to 2 hours for chicken or turkey, and 2 to 3 hours for beef. When the cooking time finishes, allow the Instant Pot to release naturally. Pour the broth through a fine strainer and discard the solids. Taste the broth and add more salt if needed. Chill the broth. It will keep for three days in the fridge and three months in your freezer. Bottom Line of Making Bone Broth There's no reason you shouldn't be incorporating this healthy, healing broth into your lifestyle with an array of cooking strategies and options to meet your needs. So, why wait? Flood your body with the powers of gelatin and reap health-promoting, anti-aging goodness today!   

Imagine you’re watching TV, and you see an advertisement for a miracle drug that can help you sleep better, keep your bones healthy, and help protect you from cancer, depression, diabetes, and multiple sclerosis.  And that’s not all; it can even reduce your risk of catching COVID-19 or getting seriously ill if you do.  You’d jump at the chance to get a prescription, wouldn’t you? Well, guess what: You don’t need to! That’s because this “miracle drug” is vitamin D, and you can get it from sunlight, supplements, and the right foods. The key is to make sure you’re getting enough—and there’s a chance that right now, you aren’t. What is vitamin D?—and why is vitamin D deficiency so common? Vitamin D, nicknamed the “sunshine vitamin,” is a fat-soluble vitamin, which means that your body can store a little bit of it. It’s also a powerful hormone that affects the function of every system in your body, which is why it plays a role in everything from your mood to your bone health to your risk for cancer, diabetes, MS, or even COVID-19.  Your body creates vitamin D when you expose your skin to direct sunlight. That sounds pretty simple, but remarkably, in the United States, around 40% of people have a vitamin D deficiency—and even people who get out in the sun can have very low levels. What factors influence your vitamin D level? Geography. The sun’s UV-B rays trigger your skin to start producing Vitamin D, and if you live far from the equator, you’ll get lower amounts of UV-B rays than people living near the equator do.  Pollution. In busy metropolitan areas, pollutants in the air can block the sun’s rays from reaching your skin. In fact, pollutants can reduce ray availability by up to 60%.  Gut health. A sick gut absorbs less Vitamin D than a healthy gut. Conditions such as Crohn’s disease and celiac disease make it especially hard for you to get enough of this vitamin.  Age. As you age, your skin gets less efficient at synthesizing Vitamin D from the sun. Skin color. The darker your skin is, the less vitamin D you absorb.  Medications. Certain prescription drugs (for instance, prednisone or the weight-loss drug orlistat) can interfere with your body’s ability to absorb or metabolize Vitamin D.  How much vitamin D do you need? If you’re not able to get out in the sun every day, there’s a good chance you’re deficient right now. If that’s a possibility, I recommend taking about 5,000 IU of vitamin D each day in supplemental form to build up your levels, and adding vitamin D-rich foods to your diet. What is the best way to boost vitamin D? The best way to get that big daily dose of vitamin D is to go out in the sun without sunscreen for about 15 to 30 minutes each day. (Aim for the higher end of the range if you have dark skin, and the lower end if you have light skin.) As a bonus, that sunlight exposure will increase your production of nitric oxide, which is powerful medicine for your cardiovascular system.  Now, I know what you’re thinking: No sunscreen, Kellyann? What about wrinkles and skin cancer? Well, here’s the deal. Getting a big dose of sun is bad for your skin—but getting a little dose each day is totally harmless for it. So relax and enjoy the outdoors. Vitamin D-rich foods to add to your diet Fatty fish. Wild-caught salmon is one of the world’s best sources of Vitamin D, with one four-ounce serving giving you 124% of your daily value. And, hey—you know how I always talk about buying wild-caught fish whenever you can? Well, get this: Farm-raised salmon provides only 32% of the daily value in the same portion size. What a difference! If you’re looking for new ways to add salmon to your diet, two of my favorite salmon dishes are my Pecan Crusted Salmon Filet and my Mediterranean Salmon with Grilled Fennel and Olives. Fresh Atlantic herring is a great option, too, providing nearly 30% of your daily value of vitamin D in a four-ounce serving—and you can also get canned, smoked, or pickled herring. In addition, tuna, mackerel, and sardines are good sources of vitamin D. Free-range eggs. The yolks of free-range eggs are a rich source of Vitamin D. Pasture-raised chickens, given room to roam in daylight, produce eggs that are three to four times higher in Vitamin D content than eggs from caged chickens. To work more eggs into your diet, try my Bone Broth Egg Drop Soup with Spinach and my Veggie Bowl and Poached Eggs. Portobello mushrooms. Portobello mushrooms are the only plant source that can provide the daily recommended value of Vitamin D in a small serving, with one cup of sliced mushrooms providing more than 600 IU. Check out my Stuffed Portobello Mushrooms here. Final notes on vitamin D I normally recommend that my patients get their vitamin D levels checked, so they know exactly where they stand. But I know things aren’t exactly normal right now, and going to your doctor’s office might not be in the cards. So for now, get a little sunshine, take a supplement, and eat vitamin D-rich foods, so you can be confident that you’re getting a good dose of this miracle drug. You can test later… but start optimizing your vitamin D levels today! Keep Positive and Stay Healthy!

You’re like me—we’re doers, movers, and go-getters, and we’re all used to a hustle-and-bustle lifestyle. So while we’re sheltering at home, how do we get that feeling of action and accomplishment we crave so much? To get some answers, I turned to my peeps here at Team Kellyann. Here’s what they’re up to right now:  Jenna is starting and ending the at-home workday with a brisk walk around her neighborhood. It’s a great way to frame the day, and gets in a bit of cardio too. As a bonus, a few minutes in the sunshine boosts her vitamin D levels and enhances her immunity. If you’re looking for a boost to your usual walk, try Ally’s suggestion. She’s been walking in her neighborhood and doing a burpee, lunge, or other “enhancement” in front of every driveway.  Jodi has been using the extra time to perfect her bone broth recipe. Rich in glycine and other healing nutrients, bone broth is a terrific way to keep your immune system happy. Jodi loves experimenting with cooking and is currently trying out some new recipes from my cookbook, Dr. Kellyann’s Bone Broth Cookbook. Stacey has been attending virtual yoga classes from home. She says, “It feels like the zen of a studio, but I’m in the comfort of my own home and I can go at my own pace.” There’s nothing like a bit of cardio and strength training, coupled with peace of mind from your workout. Kendall has been using the down time to get caught up on her reading. She’s a fan of personal development and mindfulness topics, and is currently enjoying The Universe Has Your Back by Gabrielle Bernstein. If you enjoy health and wellness, check out my latest book, Dr. Kellyann’s Cleanse and Reset, on Amazon. David has been fine-tuning his meditation practice. He finds that meditation twice daily, just after waking up and just before bedtime, helps him maintain a positive and productive mindset. Sometimes he pairs this with daily yoga poses, such as sun salutations. Jordan has been using the time to indulge in a little self-care. Normally we’re so busy that pampering ourselves is last on the to-do list—but while we’re cocooning, a little indulgence is good for our souls and our immune systems. Jordan loves nightly face masks (particularly, our PURE + renew Collagen Boosting Face Mask), soaking with eucalyptus or lavender Epsom salts, and dry brushing. These are all great ideas, and I have a few suggestions of my own:  Take this time to start a “gratitude journal.” When life slows down, you’ll find that there’s a little extra time to recognize and appreciate what’s most important to you. Think about people in your life who may be spending this time alone. Then take the time to reach out—virtually, of course. Make a call, or send a text or social media message, to let them know you’re here if they need you. This is a tough time for us all.  Make a to-do list. Include home improvement projects, career or business development initiatives, activities to do with your kids, and what-have-you, and then start crossing items off. By the end of each day, you’ll have some real accomplishments under your belt—and you’ll also sleep more soundly after a good day’s work. Dive into your passions, or discover new ones. We all need creative outlets, and they’re even more important during these times. So try that new recipe you bookmarked in your favorite cookbook, break out those oil paints from the closet, work on your spring garden, or learn to play the guitar. There’s no better time to master new skills. My team and I hope these tips will help you as much as they’ve been helping us. YOU are our community, and we are here to support you. We also love to learn from you—so if you’d like to share your own creative quarantine activities, we can’t wait to hear from you. Send me an email at info@drkellyann.com or a message on social media to share your favorite tips! Think Positive + Stay Healthy!

Dinner from a can? Yes, you can! Okay, I have to say… I never thought I’d write a headline like that. That’s because in the universe where we normally live, fresh is always best. But we’re not in that universe right now. Instead, we’re in a topsy-turvy world where even a quick trip to the grocery store is a little scary—and if we’re brave enough to go to the store, many of the fresh foods we normally grab are gone (along with the toilet paper—sigh). This means we need to follow the first rule of survival in a crisis: adapt. So I’m officially declaring that it’s just fine to change the rules a little right now. If you can’t find healthy food in the produce section or the meat aisle, go ahead and get it from a can. You totally have my blessing. In fact, today I’m going to share some of my own favorite canned-food suggestions. How do I safely buy canned food? When possible, buy food in BPA-free cans (or in cartons or glass jars). Choose lower-sugar and lower-sodium versions of canned or frozen foods. Steer clear of canned foods with artificial preservatives and ingredients. When it comes to processed food, the fewer ingredients, the better. Check the label and see how many you recognize. Preservatives like ascorbic acid and tocopherol are okay, but if you can't pronounce most of them, choose something else. What are the best foods to eat from a can?  Pumpkin Pumpkin is surprisingly low in carbs, and it’s packed with fiber and contains nutrients like vitamin K, vitamin A, vitamin B-9, and potassium. Try it in shakes, pancakes, and even chili. Beans If you run short on proteins, you can substitute canned beans. As a bonus, these can help to boost your collagen production. Give them a good rinse before adding them to dishes.  Fish and Seafood Reach for canned salmon, tuna, sardines, oysters, crab, and other fish and seafood. These are high in omega-3 fatty acids and protein, and you can use them in everything from salads to soups to seafood cakes. If there are a few cans of crabmeat lurking in your pantry, try out these Savory Crab Cakes. Chicken I love to make chicken salad with homemade mayo—but if you don’t have the ingredients on hand, store-bought avocado mayo is just fine, too. Chickpeas and Tahini If you’re in the mood for a healthy snack, whip up some home-made hummus to use as a dip. This is a smart way to use up some of the veggies that are still fairly easy to find, like carrots and celery. Tahini is fantastic in salad dressing, too. Coconut Milk This is starting to be in short supply, but if you can find some, stock up on it. Canned coconut milk is an excellent source of healthy fat, and it’s fabulous in soups (like this Creamy Broccoli Soup), curries, and shakes. Bone Broth For the moment (knock on wood), chicken seems to be pretty plentiful in the stores. In fact, in some stores, your choices in the meat aisle are pretty much chicken, chicken, or chicken. So cook up some of your favorite chicken recipes, and then save the bones for a savory bone broth. If you don’t have the time to make chicken broth, or you’re in the mood for beef broth instead, I’m still shipping my broth. Olives These are my all-time favorite snack—super-healthy, and so easy to grab when you’re in a hurry. If your store still has fresh salmon and fennel on hand, and you’re in the mood to try a new dish, check out this luscious recipe. Pickles and Sauerkraut Choose pickles or sauerkraut located in the refrigerated section at your grocery store, because only the refrigerated versions have live cultures—and keeping your gut flora healthy by restocking it with probiotics is extra-smart right now. Look for pickles that are fermented rather than pickled in vinegar, because the latter don’t contain live cultures. Also, select pickles that don’t list yellow dye on the label. If you’re looking for a fun home project, you can ferment your own pickles or sauerkraut. And if you’re schooling kids at home, why not turn this into a science project? Homemade Dressings Have some olive oil, vinegar, collagen powder, and pantry basics on hand? Then whip up this Italian dressing. (It also makes a tasty marinade for all that chicken.) Fruit Go easy on this, because it’s high in sugar—but if you choose options that are packed in 100% juice, you can indulge in small quantities. Toss them in shakes for that sweet treat you deserve right now. Tomato Products Grab a good assortment of these if you can. They come in handy for making anything from soups, chiles, and stews to meatloaf and dips for meatballs. Be flexible! A few months from now (yes, I admit it) I’m going to be nagging you again about eating fresh foods from those outside aisles in the grocery store. But not right now—because this is the time for us to adapt to reality and be creative with what we have on hand. So go ahead and grab that can opener. I’m totally on board. And if you come up with any awesome canned concoctions, share your recipes with me! Keep Positive and Stay Healthy!

I know it’s easy to feel helpless in the face of this pandemic. But I don’t believe in feeling helpless—I believe in being empowered. And I believe in focusing on what you CAN do, not what you CAN’T do.  That’s why I want to share some good news with you: You can take action right now to slash your risk of infection, or lower your odds of getting seriously ill if you do catch this bug. I know you’re already doing all the right things to avoid this virus: washing your hands, sheltering in place, and wearing a mask in public. But eventually, you’re going to go back out into that big world. When you do, this virus will still be out there—and there’s a good chance that it will sneak up on you sooner or later, even if you keep following safe practices.  So how can you strengthen your armor so you can fight off this bug if it attacks? Here’s the single biggest step you can take: commit to losing your extra pounds.  I know this means bucking the trend, because most people are tucked away on the couch loading up on chips and ice cream. But if you need motivation to start getting rid of those extra pounds, you can’t get a better incentive than this: it can help to save your life in this pandemic, especially if you’re obese or heading in that direction. (Better yet, losing just a little can make a big difference—something I’ll talk about shortly.) Here’s the deal. Being overweight or obese is one of the biggest risk factors for severe COVID-19 infection, especially among younger people. In fact, among people in this age group, obesity can increase the risk of serious symptoms more than six-fold. That’s scary, I know. But it’s no surprise to me, because the scientific literature shows a powerful link between excess weight and impaired immune function. What is the link between excess weight and impaired immune function? Both human and animal studies show that obesity can lead to “altered lymphocyte numbers and reduced lymphocyte responsiveness to mitogen stimulation, dysregulated cytokine expression, decreased natural killer cells, macrophage and dendritic cell functions” (translation: A highly impaired immune system, leading to a higher risk of infection or a worse outcome). Obesity increases the risk of hospitalization and death due to the flu. People who are overweight or obese also shed more virus particles and shed them for a longer time, endangering others. Hospitalized patients are also more likely to develop secondary infections—a problem we’re currently seeing with COVID-19— if they are obese. Why is extra weight dangerous?  Extra weight causes inflammation. Your subcutaneous fat (that’s “the inch you can pinch”) is healthy fat. But your visceral fat—the deep-down fat that wraps around your organs—is a witch’s cauldron that’s constantly brewing up inflammatory chemicals and releasing them into your body.  This is particularly dangerous if COVID-19 strikes, because the biggest offender in this virus is the cytokine storm that can overwhelm your body with inflammatory molecules. If you’re already chronically inflamed, this cytokine storm can hit you even harder. Leptin resistance can occur with excess weight. You might already know about leptin from my posts about how it helps to control appetite, but it turns out that it has another important job. Let’s start with the back story. Leptin, a hormone produced by your fat cells, tells your brain if you’re full or hungry. That’s why I call it your “hunger trigger.” However, if you’re obese, this trigger doesn’t work right anymore. That’s because your leptin concentration correlates with your percentage of body fat. So more body fat equals more leptin.  You’d think that would make you less hungry, right? But unfortunately, when your levels of leptin are always high, your brain stops listening to it. This is called leptin resistance, and it means that you’re hungry even when your body has plenty of food. So… what does this have to do with immunity? It turns out that leptin doesn’t just affect your appetite—it affects your immune system, too. We’re learning that leptin influences an incredible range of immune system responses—both inflammatory and anti-inflammatory. Leptin resistance throws a monkey wrench into this intricate process, wreaking havoc on your immune function. Extra weight can lead to diabetes. Being overweight or obese dramatically increases your risk for type 2 diabetes, and infections are more common and often more serious in diabetics. One reason is that high blood sugar levels cause the body to produce molecules that weaken its infection-fighting defenses.  How can I decrease my risk? Enough bad news—now for the good news! I know all this bad news is hard to hear if you’re overweight or obese. But here’s the very, very good news: every pound you lose right now will improve your immune function and help to protect you against COVID-19.  In fact, one exciting study shows that even a small amount of weight loss starts to reverse immune system damage. The authors of this study found that simply losing about 13 pounds was enough to “bring the pro-inflammatory nature of circulating immune cells back to that found in lean people.” This means that you can start healing your immune system fast. So here’s my challenge: While everyone else is using this pandemic as an excuse to gain weight, use it as your motivation to LOSE weight. And while the people around you are feeling helpless, feel empowered—because this is one COVID-19 threat you can face down and crush. Every crisis brings an opportunity to be braver than you believe, stronger than you feel, and greater than you think. Make this yours! Keep Positive and Stay Healthy!

When you’re sheltering in place, and you’re spending hours on the couch binge-watching Netflix (and who isn’t?), it’s all too easy for an extra ten pounds to creep on.  But sooner or later, your isolation will end, and you’ll be heading out the door again—and you’re going to want to emerge from your cocoon like a beautiful butterfly. So what can you do if you see the numbers on the scale going up and up and up? No worries! Just put Netflix on hold for a few minutes, hop off the couch, and do a little advance planning so you’ll be ready to take those extra ten pounds off FAST. Here’s how. Get real about losing 10 pounds. First, let’s start with a reality check. Right now, it’s hard to get even the most basic staples at your grocery store. Plus, who wants to venture out into a world that looks like the zombie apocalypse? So if you’re like me, you’ll probably need to get by for the next few weeks on whatever you’ve stockpiled. If that’s healthy food, great. If it’s frozen burritos and ramen, so be it.  At this point, simply do what you can. Minimize the carbs and junk food as much as possible, and eat healthy proteins and fats and veggies if they’re available. If you’re ordering meals for delivery, try to make smart choices. Otherwise, chill.  Get ready to lose 10 pounds.  While you’re chilling, prepare to fly into action—to turn into that beautiful butterfly—as soon as your isolation ends. Right now, while you’re in your cocoon, is the best time to chart your course. So here’s your next step: Choose the weight-loss plan that will work best for you.  What plans will help you lose 10 pounds? My 21-day Bone Broth Diet. On this easy plan, you’ll do two fat-blasting mini-fasts each week, sipping on bone broth all day so you won’t feel hungry. (I’ll talk about the power of fasting in a minute.) On the other five days, you’ll eat three full, luscious meals packed with protein, healthy fats, and veggies.  My 10-Day Belly Slimdown. On this quicker plan, you’ll sip on bone broth each morning and afternoon, enjoy a creamy shake for lunch, and then have a filling dinner of protein, healthy fats, veggies, and grapefruit or berries. You’ll eat all of your meals during a seven-hour eating window, revving up your weight loss (I’ll talk more about this eating window in a minute, too). My 5-Day Cleanse and Reset.  On this super-fast plan, you’ll have a collagen-packed green smoothie for breakfast, drink a rich collagen shake for lunch, have a second green smoothie in the afternoon, and finish off your day with a delicious, satisfying soup. What tips to follow when picking a plan? If speed is your top priority, go with my Cleans and Reset. It’ll slim, refresh, restore, and revitalize you in less than a week. If you have a few extra days, harness the power of a shortened eating window by doing my 10-Day Belly Slimdown. Research shows that simply reducing your eating window by a few hours each day can speed up your metabolism, lower your insulin levels and blood pressure, and make you feel less hungry—and it can even make your brain healthier! If you’re ready to sign on for 21 days—and especially if you have more than 10 pounds to lose—opt for my Bone Broth Diet. The bone broth fasts you’ll do on this plan burn fat like crazy, help protect you against diseases like diabetes and cancer, and make you healthier on a cellular level. To learn more about mini-fasts, check out my Guide to Intermittent Fasting here. Each of these plans can strip ten pounds off your body FAST—and as a bonus, each one is loaded with skin-smoothing collagen to blast your wrinkles and beautify your face as you lose the weight. So choose the plan that suits your lifestyle best. You’re in charge here. Get your game face on to lose 10 pounds. Once you pick a plan, commit to it. Read up on it so you know how it works. Figure out which foods are “no” foods, and which foods are “yes” foods. Be prepared to toss out the “no” foods and restock your fridge, freezer, and pantry. Next, go through the recipes for the diet, decide which ones you want to try, and make a shopping list. Order what you can online, and be ready to grab the rest at your grocery store once your self-isolation is over. Finally, write down the reasons why you want to lose your extra weight, and post your list on your bathroom mirror so you’ll see it every day. Do you want to look gorgeous for an upcoming event? Get healthier and happier? Hear your friends say “wow” when they see you in person again? When you write down your goals, it’ll encourage you to stick to your plan. Get started losing 10 pounds! When you’re finally free to leave the house, head straight for the grocery store. Get the supplies you need, prep your ingredients (you’ll find super-easy instructions for this in my books), pick your starting date, and stick to it. The sooner you get going, the more motivated you’ll be—and the easier it’ll be to shed those “shelter-in-place” pounds and spread your beautiful butterfly wings! Keep Positive and Stay Healthy!

Increasing focus and productivity levels can be a safe, healthy process. By implementing a few lifestyle changes, you can reduce brain fog and give your overall health and wellness a much-needed boost. If you're struggling at work or home and just don't see the same quality and effort you're used to giving, try a few of these natural tips to help restore your productivity Increase Productivity Naturally When successful people around the world share how they increase productivity, many credit their exercise routines and strict carefully thought out schedules. Also high on many lists are superfoods known to significantly increase productivity, stimulate the brain, and boost motivation. How’s that for eating wisely? Yep, the right foods indeed can increase productivity by supporting brain power by up to twenty percent. Choosing foods to help focus on tasks at hand can not only increase productivity but have an incredible impact on your overall quality of work. Finding natural ways to increase productivity, whether at work or home, doesn’t have to be an overwhelming challenge. With a few simple changes in your daily routine, like adding foods to help focus, you’ll not only help increase productivity but also: Strengthen your immunity Increase focus Boost your overall mood Support your mental health Foods That Help Focus and Increase Productivity Don’t think of implementing healthy eating into your daily routine as a restrictive dieting plan, think of it as a healthy lifestyle that will shower you with incredible physical and mental health benefits and undeniable anti-aging bonuses! Choosing foods that help focus your attention and increase productivity include: Avocados Always a tasty, healthy food choice, avocados are a natural stimulant and help:    Increase productivity   Increase focus   Maintain healthy blood flow   Support heart and brain health Bananas Bananas are an excellent source of glucose which provides energy. Did you know that one banana holds the amount of glucose your body needs daily? It makes the perfect snack, filling you up, and keeping your focus and productivity levels higher. Green Tea We all hear of the wonderful benefits green tea brings. But did you know it is a powerful antioxidant provider, leading to increasing productivity? Matcha is one of the more effective green teas, boosting energy production. It provides fiber and polyphenols in fine powder form, making it an excellent food to help focus and productivity levels.  Dark Chocolate Ok, my chocolate loving friends, this one’s for you. Dark chocolate is excellent for enhancing effects such as increasing productivity, reducing brain fog, and helping increase focus. It’s a great food to maintain focus when you have a bit of a sweet tooth. Its caffeine content boosts your energy so you can increase focus on your tasks. What you may not know is that dark chocolate contains magnesium, known as a natural stress reliever. Now, don’t take this as a green light to go crazy! Watch your portions and be mindful of your intake.  Salmon Salmon and other fatty fish options are among the best choices of foods to help focus and productivity issues. Salmon offers excellent omega-3 fatty acids content, which is useful in increasing productivity by improving your memory and overall mental performance. It's also known to decrease symptoms of depression, which can often be a culprit in reducing productivity.  Berries Berries offer antioxidants that are known to help increase memory, increasing productivity, and reducing brain fog. Berries also help prevent Alzheimer's and Parkinson's. Generally, the darker the berry, the more potent the antioxidant, so load up on those blackberries and blueberries in your smoothies and snacks! Eggs Eggs, whether at breakfast, lunch, or as a protein-boosting snack, have many benefits. Eggs increase memory and even speed up your reaction time. Eggs contain the B-vitamin known as choline, known to stimulate your brain's reactive sensors. Pretty impressive and can be beneficial both at home and at work. Addressing Stress to Reduce Brain Fog There are other ways to incorporate foods to help focus, like addressing stress. Stress-relieving foods are not a myth and can significantly support your productivity. Certain foods are known to help boost serotonin levels, providing a calming effect to chemical levels throughout your brain. By choosing these foods, you decrease stress hormone levels, such as adrenaline and cortisol, while also boosting your immune system. Try a few of these go-to stress-relieving choices: Spinach and other leafy greens Spinach is fantastic for fighting stress, tension, headaches, and chronic fatigue. Adding one cup of spinach, kale, or any leafy green can boost your magnesium levels as well. Raw veggies Raw veggies help naturally alleviate stress levels. Tension in your jaw? Snacking on raw veggies can relieve it while filling you up and sending nutrients to your entire body. Oranges Fill up on vitamin C! They provide stress relief while boosting immunity, lowering stress, and increasing focus and productivity. You'll also support the production of your diminishing collagen, providing glowing skin and a long list of anti-aging benefits! How’s that for an orange a day?   Additional Ways to Make Improvements There are many natural ways to help reduce brain fog and increase your focus and productivity levels. Meditation Naturally improving your productivity can be as simple as a daily meditation. When your mind is calm and at peace, you can reach levels of clarity that promote wellness and reduce tension levels. Meditation helps heal the body and mind, creating positivity and helping increase focus you can take with you throughout your day. Maintain Your Water Intake Our bodies consist of over seventy percent of water. Your entire body and the ability to properly function relies on vital water levels. If you do not stay adequately hydrated, you decrease brain function, lose focus, energy, and essential functions throughout your body. Drink at least a full eight glasses of water a day to help boost brain function and increase focus and productivity levels. Benefits of Bone Broth Another food to help focus and reduce brain fog is bone broth. Bone broth contains all the vital nutrients your body and brain need to: Increase energy Increase motivation Support clarity Increase focus Increase productivity Flooding your system with bone broth provides crucial support to your health through an abundance of:       Clean protein       Vitamins and nutrients       Antioxidants       Collagen       Fiber       Amino acids  ­­If you’re ready to boost your performance levels, there’s no better time to start than the present. Find out how you can incorporate foods to help focus and turn your health around today!   Keep Positive and Stay Healthy!

Are you continually searching for new ways to up your skincare game? Do you find yourself trying a variety of anti-aging remedies, methods, and gadgets? Red light therapy may be for you if you are seeking natural health, wellness, and skin benefits. And if you’re anything like me, weighing the pros and cons is a must when it comes to health. So, how beneficial is red light therapy, and what makes it worth considering? What is Red Light Therapy? Known for its remarkably powerful form of energy, red light provides incredible benefits to your body. Red light therapy is known to make improvements to the way you look, feel, and even behave. Anti-aging skin benefits are typically the most sought-after results with this method. Through the use of a red light lamp, device, or laser, exposure allows a portion of your cells, the mitochondria, to soak in the light and produce more energy. Health experts believe this safe method supports cells in becoming healthier and able to repair themselves, offering tremendous anti-aging skin benefits. In the 1990s, NASA began utilizing the fantastic effects of red light to support the growth of plants in space. It wasn’t until much later that this technology was available as a therapeutic treatment in various clinical settings. Lamps for these settings began to help reduce oxidative stress while stimulating cellular energy production. In other words, it helps improve cell functioning, resulting in a variety of anti-aging skin benefits you’ll love! You’ll be in awe of the results you’ll see with red light therapy, from a long list of skin benefits to anti-aging effects, muscle tissue repair, and mood. It’s a natural health treatment that provides you with an option to make use of a noninvasive natural light method that will benefit you both inside and out. And who wouldn’t benefit from that? Is Red Light Therapy Safe? It’s a valid question, especially when you’re looking for anti-aging skin benefits, so let’s dive into the safety of using red light therapy. Not to be confused with tanning bed methods, using red light therapy is a safe and effective way to attain a variety of health and skin improvements. The lack of UV rays makes red light therapy ideal for reliable anti-aging skin benefits. The FDA has given its approval for several red light therapy (RLT) devices, noting fantastic health benefits. Short periods of exposure to low levels of red or near-infrared light provide healing. By setting aside five to fifteen minutes of your day for treatment, you’ll see incredible results from this concentrated, natural light without sacrificing time. I bet that raised a few eyebrows. I think we can all agree squeezing in fifteen minutes is doable when we're talking skin benefits, right? If you’re still a bit skeptical, think of it this way; we all face exposure to and absorb red and near-infrared light more often than you realize. However, the sun is unable to deliver the necessary wavelengths of light in nanometers or the proper intensity we would need to see therapeutic results. You won’t run the risk of skin cancer with RLT either. So, for all my sunbathers, don't run out to the pool expecting to see anti-aging skin benefits with your tan! Red light therapy can penetrate deeper within our body and work its magic at the cellular level. Pretty impressive, isn’t it? You may also hear red light therapy referred to as: Photobiomodulation (PBM) LED light therapy Low-level light therapy (LLLT) Soft laser therapy Cold laser therapy Biostimulation Phototonic stimulation Low-power laser therapy (LPLT) The Benefits of Using Red Light Therapy Red light is a form of therapy that helps boost your production of collagen, a known anti-aging force, and enhance your overall health and wellness through:       Improving your quality of sleep while reducing insomnia       Reducing joint pain and inflammation       Enhancing muscle recovery       Supporting stronger, healthier hair regrowth       Skin benefits including improvements to overall clarity, tone, and texture       Supporting your weight loss goals       Reducing signs of scarring and stretch marks Red Light Therapy as an Anti-Inflammatory Treatment I’m a firm believer in the crucial need for anti-inflammatory methods. Inflammation can cause all forms of illness, disease, as well as a decline in mental health, and battles against chronic fatigue. Not to mention, it negates all your hard, anti-aging work.  Red light therapy goes right to the source of your inflammation and provides an increase in your blood flow circulation. This allows repairs to be made to areas with tissue damage while boosting the regeneration of your cells. Targeting inflammation with red light therapy reduces pain as well as recovery time while supporting the healing process of your body. This therapy method is also beneficial in healing injuries that may be affecting your tissue and bones. That’s why red light therapy is often the sought-after choice of many athletes and weight trainers. Its ability to stimulate muscle growth, help reduce muscle fatigue, and enhance strength and endurance levels make it ideal for any fitness enthusiast.  Anti-Aging Skin Benefits of Red Light Therapy Anti-inflammatory methods, such as red light therapy, are fantastic for anti-aging skin benefits. In fact, many dermatologists use red lights for their incredible healing benefits, including eczema treatment. The red light offers the ability to deliver its power source directly to your skin cells. It improves the overall health of your skin by increasing circulation, the production of energy, and reducing inflammation. Red light therapy helps support your overall skin health and improvements by diminishing the appearance of those fine lines and wrinkles we all want to get rid of. Skin benefits also include reducing the healing time for cuts, burns, and scars, including those from acne. You’ll experience anti-aging skin benefits like younger, glowing skin and a brighter, more even skin tone. And what if I told you there were health and skin benefits, including an increase in skin moisture, skin rejuvenation, and full-body hyperpigmentation? Red light therapy promotes the regrowth of hair and prevents additional hair loss. You’ll experience thick, healthy hair growth and significantly reduce male and female pattern baldness. One study shows those with androgenetic alopecia, a genetic disorder causing the loss of hair, grew thicker hair by using an in-home red light for twenty-four weeks. Participants using a placebo did not show signs of denser hair growth. Not bad for spending only minutes a day under a red light, right? RLT can also help clear up pesky acne and acne scars by increasing lymphatic drainage. This method supports the clearing of toxins from your body. The light also works to penetrate deep into your skin to target sebum production and reduce inflammation and irritation. Your sebaceous glands produce sebum but tend to have a clogging effect on the pores. This causes issues with acne and scarring for many. While sunlight helps to calm your overactive glands, we know it isn’t the healthiest option. Red light therapy allows those with acne-prone skin to combat these issues and enjoy clear skin benefits. Additional skin conditions like eczema and rosacea can also benefit and offer an excellent option for all skin types. By supporting the production of collagen, RLT rejuvenates your skin, giving you a plump, radiant look and feel. Anti-aging methods, such as RLT, stimulate elastin and collagen production without side effects, leaving you with a healthy, desirable glow and suppleness. And don’t worry, you won’t need to wait to show off your fresh face and skin benefits. There are no areas of redness, tenderness, or bruising you typically find with other anti-aging treatments. Who’s excited to hear that? Additional Benefits of Red Light Therapy Other benefits include successful treatments for Seasonal Affective Disorder, depression, and anxiety. An improvement in mood, motivation, and overall mental health are all positive findings. The light tends to offer a healing alternative to our need for natural outdoor light to boost our levels of mental wellness. While studies are still on-going, researchers have seen vast improvements to many areas of the body with the use of red light. Beyond the incredible anti-aging skin benefits it offers, red light therapy may help you with: Tendinitis Red light therapy has shown improvements for people with Achilles tendinitis by lessening pain and inflammation. Dental Pain Patients with Temporomandibular dysfunction syndrome, or TMD, report feeling less pain, jaw tenderness, and clicking sounds after using red light therapy. Bone Health Study results are supporting the benefits of RLT use in bone healing. Red light may help accelerate bone healing after facial bone defect surgeries and treatment. We know that RLT supports the reduction of pain and inflammation and certainly plays a role in the bone healing recovery process. Brain Health In one study of people with dementia, a method of using near-infrared light therapy through their noses and on their heads ran for twelve weeks. Patients began reporting better memory recall, improvements in sleep quality and quantity and were typically experiencing better moods. Brain health also includes the preservation and renewal of your brain cells and tissues while stimulating the mitochondria. High-quality RLT devices can penetrate your skull, allowing an increase in cerebral blood flow and oxygen consumption. There have also been studies showing amazing benefits of red light therapy for patients with brain injuries and disorders. Cellulite How does a little cellulite reduction sound to you? By incorporating exercise, and even massage techniques, increasing circulation through the use of RLT sessions can support fading of cellulite and stretch marks. Yes, please! Osteoarthritis A study with osteoarthritis patients using red light therapy shows related pain was more than fifty percent less than the pain before treatments. Hashimoto Hypothyroidism A lack of hormone production from your thyroid gland can wreak all sorts of havoc throughout your body by slowing various functions down. Red light therapy supports your thyroid by picking up the speed again, bringing relief from pain, and alleviating additional symptoms.  Improvement in sleep A huge issue for so many of us, sleep disturbances affect over seventy million Americans. Lack of sleep can lead to serious health issues, including poor mental health and heart disease. By using a red light every evening, we can benefit from healthy sleeping patterns, restful hours, and an overall feeling of rejuvenation each morning. Chronic fatigue battlers rave about red light therapy and improvements to their overall mental and physical health from countless nights of good sleep. Where Can I Get Red Light Therapy? Curious about where you can get your hands on this wondrous anti-aging device asap? I thought you might be. While you should always consult your doctor before any health treatments you're considering, your doctor’s office may even be offering RLT. You may also find many salons and dental offices in your area are offering red light therapy services. Purchasing your red light therapy device is also an option well worth exploring. By using the link provided, you'll receive a free gift with your red light therapy device by using code KELLYANN at checkout! If you choose the personal device route, be sure to research and review light use carefully to ensure safe use. Safety should always come first! Concerns of Red Light Therapy But what, if any, are the concerns you should be aware of when seeking anti-aging skin benefits or other health improvements from RLT? While many researchers have known about the incredible effects of red light therapy for quite some time, in-depth studies are still limited. With an impressive list of health benefits from use, there are still on-going studies comparing RLT to alternative methods in each instance. There is also a lack of concrete guidelines to follow. Some professionals suggest five minutes per session, while others prefer twenty minutes or more. A common suggestion of three days a week is a typical practice, while other recommendations vary. You may find tips of use from eight to twelve weeks, while many studies follow a twenty-four-week guideline. It’s important to note that too much red light may irritate or damage skin tissue, while not enough may not yield the results you desire. You must also use care when under an in-home red light. Relaxing it may be, but falling asleep leads to too much exposure and the risk of burns.    It’s hard to deny the incredible list of benefits red light therapy has to offer our bodies, both inside and out. With proper research and careful use, red light therapy may just be a worthwhile addition to your health and beauty routine. Find out more on how to fight inflammation, create healthy habits, and reward yourself with anti-aging skin benefits.   Keep Positive and Stay Healthy!

We’re all guilty of bad habits. From poor eating habits to neglecting anti-aging habits and concerning weight loss habits, we can all stand to up our game a bit, can’t we? Besides, forming poor habits can be more than just a few annoyances – some can significantly impact your health. If you aren’t conscious of the habits you develop, they may lead to inflammation, bad sleeping habits, and additional health risks. It’s easy to overlook the long-term health effects indulging in sweets may have, isn’t it? But when you make efforts to break bad habits, you set yourself up for healthy, radiant skin, get stubborn belly fat under control, and boost your overall health.   What are the Effects of Bad Sleeping Habits? Sure, you may experience nights of restless sleep or anxious thoughts that keep you awake now and then. But when it becomes a habit, you endanger your physical, mental, and emotional health. When you allow bad sleeping habits to take over, stress, anxiety, and depression may set in, leading to inflammation flare-ups within your digestive system and throughout your entire body. It begins to wreak havoc on you, speeding up signs of premature aging, while packing on and storing belly fat. Your weight loss habits, anti-aging habits, and eating habits are all direct links to a good night’s sleep. Supporting your health through the reduction of bad sleeping habits will add years to your body, both inside and out.   Eating Habits to Combat Bad Sleeping Habits Yep, it’s true. Conquering those bad sleeping habits can be as simple as modifying your eating habits. Start out with some of my favorite sleep-inducing foods, to help reset your sleep patterns, promote beneficial weight loss habits, and give your anti-aging habits an extra boost: Turkey We’ve all heard that turkey is responsible for those fantastic holiday naps, right? Well, they aren't just rumors or excuses to skip out on dish duty after the big meal. Turkey contains the amino acid tryptophan. It plays a role in boosting the production of melatonin. Turkey also contains protein, which may help cause sleepiness. Studies even offer a correlation between eating a moderate amount of protein just before bedtime to promote better sleep and reduce bad sleeping habits such as continually waking throughout the night. You can also get tryptophan and protein from chicken, eggs, fish, and peanuts Chamomile Tea With links to improving weight loss habits and results, chamomile tea has a reputation for reducing bad sleeping habits.  By reducing stress and depression, you often break the troubling cycle of sleepless nights.  But do you know why? The tea contains apigenin, an antioxidant that binds to specific receptors in your brain. They support sleep and reduce bad sleeping habits, including insomnia.  Kiwi Proper eating habits include the right fruits and veggies in your daily meal plan. Did you know kiwi are practically little miracle workers? There’s a lot of power flowing in these little guys. They seem to have a strong correlation to supporting sleep through their serotonin levels. You see, your brain produces the serotonin chemical to help regulate your sleep cycles. So, adding kiwi to your regular eating habits adds antioxidants like carotenoids and vitamin C to your system. Not only are they able to help promote sound sleep, but they also improve your weight loss habits and offer excellent anti-inflammatory properties. Foods Rich in Vitamin D Vitamin D, found in some of my favorite foods like spinach, kale, and okra, supports incredible weight loss habits and amazing sleep benefits. The receptors in the brain responsible for sleep regulation respond well to vitamin D. By binding to these particular receptors, you experience a more restful sleep, naturally. Vitamin D is also abundant in fatty fish, including tuna, salmon, and support healthy weight loss habits as well. So, load up on those vitamin D rich foods to wake up fresh and bring back that slim, sexy figure.  Developing Positive Anti-Aging Habits It's almost a no-brainer, am I right? I don't think any of us wake up each morning wanting to encourage premature aging. So, why neglect anti-aging habits that can give you back your youthful glow and gorgeous skin tone? Honestly, there are a variety of simple anti-aging habits you can implement into your daily routine that is beneficial to the health of your skin. From better eating habits to correcting bad sleeping habits, you can help rejuvenate and preserve your skin. The Signs of Poor Anti-Aging Habits Think about what you notice changing when you look in the mirror day after day. I want you to ask yourself these questions: Are you happy with the overall appearance of your skin? Have you noticed a change in your skin’s texture? Does your skin look or feel dry, flaky, or dehydrated? Have you been losing that rosy complexion and find dull skin tone staring back at you? Do you see dark circles under your eyes, even when your bad sleeping habits seem to be under control? Has your skin lost its supple, bounce-back ability? And yes, this includes those areas of cellulite, too. Do you struggle with fine lines and wrinkles? These are just a handful of signs that you have been neglecting your skin, and it's time to put some effort into anti-aging habits. Now, you may feel like a few of these are not all too troubling. But poor anti-aging habits also lead to skin irritations, including flare-ups of psoriasis, eczema, rashes, and even acne breakouts. So, what can you do to adopt beneficial anti-aging habits? Adopt Better Eating Habits Like it or not, diet plays a vital role in your health and wellness. When you take control of your eating habits, you have the power to flood your skin cells with critical vitamins and nutrients, amino acids, collagen, and more. Implementing better anti-aging habits through healthier eating habits offers additional bonuses, including: A reduction in bad sleeping habits by filling your body with foods that boost your mood, motivation levels, and energy. These boosts help to reduce stress, anxiety, and depression, which are likely causing you poor sleep Quicker results in achieving your weight goals by encouraging healthy weight loss habits Healing and soothing digestive issues Reducing inflammation throughout the body  Vitamin C is Your Skin’s Best Friend When you choose foods that send ample amounts of vitamin C through your system, you boost the collagen responsible for healthy, fabulous-looking skin. Without enough vitamin C, your body cannot synthesize collagen. And who’s ready for that? I’m talking wrinkles, saggy skin, and dry areas that keep you from feeling your best. Vitamin C helps restore this essential vitamin, so it must be a part of your ongoing eating habits and anti-aging habits. Choose from delicious foods like:  Blueberries Kiwi Oranges Kale Brussel sprouts Lemons Adding vitamin C to your healthy eating habits will also boost your immune system, promote healthier blood vessels and connective tissue, and help reduce your risk of chronic diseases. You’ll even notice a reduction in those bad sleeping habits, as vitamin C promotes brain health, the reduction of inflammation near the brain, and reduces levels of stress and anxiety; nasty culprits that often keep you awake at night. And here’s a helpful weight loss habit I want to share – as soon as you wake each morning, grab yourself a hot cup of lemon water to get your system going. You’ll boost your metabolism and energy level, promote clear skin, and slim down with this simple weight loss habit I stand by. Lemon will also help improve your circulation, reduce pain in those suffering from peripheral artery disease, and lower your risks for rheumatoid arthritis, autoimmune disease, cancers, and diabetes. You can also create your healthy collagen water with additional ingredients to drink throughout the day: Blueberry Orange Collagen Water 1 scoop of Dr. Kellyann's Complete Collagen Protein 1⁄4 cup of blueberries, fresh recommended  1 orange, sliced 2 quarts of water Cucumber Mint 1 scoop of Dr. Kellyann's Complete Collagen Protein 1 cucumber, sliced 10 mint leaves  2 quarts of water   Directions: Dissolve the collagen protein powder in the water. Combine the fruits, vegetables, and mint per recipe and add to your water mixture. Refrigerate the mixture for at least two to three hours for the best flavor. Tip: Choose any of your favorite fruits and veggies with a scoop of my protein, and you'll never run out of flavors to enjoy! Bone Broth for…Well….Everything! Bone broth is my go-to for everything. It’s my best weight loss habit, excellent for sleep disturbances, and talk about a healthy and delicious way to combat inflammation throughout the body! The incredible blend of ingredients in bone broth help lower the risks of illness and disease, battle depression and anxiety, and help rejuvenate you in a matter of days! I look and feel my best when I incorporate collagen-rich bone broth in my daily routine. Whether I’m working on my skin or weight loss habits, bone broth does not disappoint. Bone broth is super rich in collagen, providing a variety of beauty and health benefits. The use of collagen promotes healing benefits across all areas of your health and throughout your body. It targets cells suffering from toxin damage and heals areas in your digestive tract that increase inflammation. As it soothes inflammation, bone broth and collagen can cleanse your body and allow it time to rest, repair, and rejuvenate. You’ll notice undeniable benefits, including: Lack of fatigue Increase in motivation Elevation in mood Slim tummy Clear, younger-looking skin Return of skin’s elasticity A decrease in bloating, constipation, and diarrhea While there are a variety of useful vitamins and supplements for skin, weight loss, and sleep available, stimulating your body’s production of collagen by adopting a safe, daily diet of the right foods is always the best way to go. And if you haven't heard, your body began producing less and less collagen when you were in your twenties. I know it's a shocking fact, but one that we need to address. Your system slows down the natural production of the collagen protein, leaving you dealing with the dreadful signs of premature aging. But when you choose to practice healthy eating habits and safe, nutritious weight loss habits with bone broth, synthesizing collagen will bring you the rewards you deserve. The Never-Ending Benefits of Bone Broth By including bone broth in your daily diet, you immediately turn those bad health habits into your road to recovery and a healthier you!  When you fill your day with collagen-rich bone broth, try adding variety into your snacks and meals with soup and smoothie recipes you’ll find in my library of cleansing resources! There’s simply no better way to support your body’s natural cleansing systems than by adding: Fiber Clean protein Vitamins Gelatin Amino acids I can’t say enough about the tasty benefits you’ll find in bone broth. You won’t even miss those terrible eating habits you were filling your days with. And if you’re a bit skeptical about giving up your treats or feeling full enough to fight cravings, here’s a little preview of what your taste buds can look forward to while you create healthier habits:  Chocolate Coconut Energy Bites (Honestly, do I even need to say more?) I know what you may be thinking, but these delicious balls of temptation are good for you! And what's even better, you can batch prep them, freeze them, and have plenty to eat when you need a little reward. Here’s what you’ll need: Ingredients: 1 scoop of Dr. Kellyann's Complete Collagen Protein or 1 packet of Dr. Kellyann's Chocolate Collagen Shake 2 tbs of cacao powder 1 tbs of ground coconut  2 tbs of melted coconut oil  2 tbs of almond butter Directions: In a large bowl, add all your ingredients and mix well. Using a fork is best. Roll small amounts of the mixture into balls. Roll and coat the chocolate balls with the cacao powder and coconut flakes. Put the balls on a lined tray and set in the fridge for approximately thirty minutes, allowing them time to firm. Serve and enjoy! Are you ready to kick those terrible habits that are keeping you from looking and feeling your best? Find out how you can start your path to healthy habits to a healthier you today! Keep Positive and Stay Healthy!

Caring for our health is something we often tend to neglect. With our ever-growing list of demands and responsibilities, it can be easy to let our wellbeing slip through the cracks. But it’s important to remember that your health impacts the health of those around you as well. With a few simple additions and changes to your daily routine, you can:       Avoid nutritional deficiencies       Spot the signs of vitamin deficiencies       Monitor symptoms of mineral deficiency       Seek tests for deficiencies and maintain optimal health and wellness Besides, a happy, healthy body brings the extraordinary benefits of incredible skin, boosts in energy and motivation, and yes, even a slimmer, more fit body. Ahh, the benefits of a healthy lifestyle! Make yourself more aware of possible signs of vitamin deficiencies, symptoms of mineral deficiencies, and additional nutritional deficiencies. By utilizing tests for deficiencies, your body will thank you for supporting its natural efforts. What is a Nutritional Deficiency? Nutritional deficiencies may occur when your body is unable to receive or absorb the necessary amounts of nutrients a food has to offer. These deficiencies can lead you down a dark road of various health concerns, illnesses, and harm to your mental health. Nutritional deficiencies may include: Eczema, acne, early signs of aging, and additional skin concerns Improper bone growth, including stunting and increases in healing time Digestive issues Cognitive issues, including dementia Your body requires a variety of essential vitamins and minerals that are vital for ongoing development as well as prevention of illness. These crucial vitamins and minerals, known as micronutrients, are a must to maintain your health and wellbeing. Your body is unable to naturally produce these micronutrients, so ensuring a proper balance to your daily diet is a must. Introducing Fortified Nutrients But sometimes eating the right foods is still not enough. Yep, you read that right. Even when you think you’re doing it all right, you may still be depriving your body. Your body is unable to absorb certain nutrients adequately, causing nutritional deficiencies you may be unaware of. It's a global issue that affects more than two billion, and children are more at risk. Thankfully, in the 1930s and 1940s, fortified foods hit the market to help boost the public’s vitamin and mineral intake. These were beneficial changes seen in cereals, bread, and other grains and dairy products.  Knowing the Signs of Vitamin Deficiencies So, what can you do to ensure and maintain your health? Knowing the signs of vitamin deficiencies is the perfect place to start. By raising your awareness and educating yourself with the various signs of vitamin deficiencies, you can establish proper eating habits, boost your immune system, and support your overall health both inside and out. If you lack in vitamins, especially vitamin A, you’ll want to keep an eye out for signs of vitamin deficiencies    What are the signs of vitamin deficiencies?  Brittle Nails and Hair due to Vitamin Deficiency The lack of biotin, which causes unhealthy hair and nails, is a noticeable sign of vitamin deficiency none of us wants to experience, am I right? Also known as vitamin B7, biotin helps your body turn its food into energy. When you suffer from a deficiency, you’ll begin to notice splitting, breakage, and all-around brittle hair and nails. Low B7 levels are also responsible for muscle pains, cramping, and chronic fatigue, to name a few. Slow Healing Wounds If you've been noticing wounds that just don't seem to heal as quickly as they used to, you may be showing signs of vitamin deficiency. Vitamin A is particularly helpful in treating various injuries and surgical wounds. Vitamin A is known for its ability to boost and support the production of collagen, vital for healthy and quick healing skin. If you haven’t been with me long, you should know that I'm a massive fan of the never-ending list of benefits collagen has to offer the skin, including incredible anti-aging benefits! Some skin studies have even shown remarkable wound healing improvements up to 50% of those who were deficient in vitamin A, so stock up and keep that skin radiant!  Respiratory Infections Keep an eye out for signs of vitamin deficiencies that cause respiratory trouble, including infections in the throat and chest. This is a particular concern in children who have already shown delays in growth, especially if they are currently underweight. Acne While there are many signs of vitamin deficiencies relating to skin concerns, acne may often be one you overlook. Did you know that a deficiency in vitamin A can cause acne breakouts all over your body? Think about it; we already know vitamin A helps to boost your skin’s fight against inflammation, a significant player in your acne breakouts. It’s no surprise that many studies on acne have shown that a deficiency in vitamin A leads to an increase in breakouts. So, if you’re one of those acne sufferers, it’s time to step up your “A” game for clearer skin. Growth Delays from Vitamin Deficiencies Children need to consume the required levels of vitamins to prevent signs of vitamin deficiencies such as a stunting of growth and poor bone development. Infertility and Vitamin A Another sign of vitamin deficiency is infertility or issues relating to conceiving. This can affect both men and women and can even lead to health issues, including abnormal development of your baby and miscarriages. Research suggests vitamin A helps boost fertility and helps prevent congenital disabilities, so if you’re experiencing difficulties, consider taking stock of your vitamin A consumption and speaking with a fertility specialist. Skin Dehydration Vitamin A is also responsible for repairing your skin cells as well as creating them. It keeps issues such as eczema at bay by calming and preventing inflammation. Signs of vitamin deficiency lead to itching and cracking, while potentially leading to additional, more serious skin health issues. Poor Eye Health Another sign of vitamin deficiency is eye dryness. Trust me when I tell you, you don’t want to play around with a vitamin A deficiency when it comes to your sight. We’re talking night blindness, drying of the corneas, and the possibility of complete blindness in extreme cases. If you begin to notice unusually dry eyes and difficulty producing tears, it’s time to up your vitamin A intake and consult your doctor. Go-To Foods Rich in Vitamin A To rid your body of these dreadful signs of vitamin deficiency, I recommend keeping your fridge stocked with some of my favorite go-to foods for delicious bone broth soups, smoothies, salads, and more. Favorite Foods for Vitamin A: Eggs Green vegetables, such as  Broccoli Kale Lots of spinach Orange vegetables, such as  Pumpkin Carrots Sweet potatoes Fruits, such as Apricots Peaches Papaya Tomatoes Symptoms of Mineral Deficiency Knowing the symptoms of mineral deficiencies is as crucial as recognizing the signs of vitamin deficiencies. Common symptoms of mineral deficiencies may include an array of issues from hair loss to restless leg syndrome. Let’s take a look at a few of these symptoms of mineral deficiencies:        Mouth Lesions and Sores       Seborrheic Dermatitis and Dandruff       Hair Loss       Weakness or Extreme Fatigue Mouth Lesions and Sores If you begin to see an increase in canker sores or other lesions in and around your mouth, these may be symptoms of mineral deficiencies. Iron is essential for healthy mouth hygiene and can also cause those painful cracks that form in the corners of your mouth. To prevent splitting and bleeding on top of an already uncomfortable situation, try increasing your iron levels for relief and prevention of further occurrences. And did you know that soreness or inflammation of your tongue can be a symptom of mineral deficiency? Yep, a lack of iron can cause this too. Seborrheic Dermatitis and Dandruff There are two additional symptoms of mineral deficiencies that can be both irritating and embarrassing. Seborrheic Dermatitis, also known as SB, is a skin disorder affecting the areas of your body that produce oil. Typically affecting the scalp, it can also lead to issues on or around your:       Face       Groin       Armpits       Upper chest Seborrheic Dermatitis causes flaking and itching of the skin, and occurrences are more likely to peak during a child’s first three months, during puberty, and around mid-adult years. Dandruff, while in the same family of skin issues, results in the itching and flaking of the scalp. Both symptoms of mineral deficiencies tend to occur due to lower blood levels of zinc, as well as a variety of signs of vitamin deficiencies. Hair Loss from Mineral Deficiencies  I know I have everyone’s attention with this particular symptom of mineral deficiencies. And trust me, hair loss has many culprits, so you may want to take a few notes if you love those luscious locks! While hair loss is common, it is high on the list of symptoms of mineral deficiencies. If you're one to experience hair loss that seems more frequent or the quantity of hair loss has become a bit alarming to you, you may be experiencing a symptom of mineral deficiency. The lack of iron in your diet can have detrimental effects on your hair’s health. Iron plays a role in your DNA synthesis, including areas such as your hair follicles. When your body is deficient in iron, you risk damaging effects such as the constant loss of hair or hair that stops growing. When your zinc levels are low, you interrupt your body’s role in protein synthesis and cell division. These are two essential processes in the growth of strong, healthy hair.  A lack of essential fatty acids also causes hair loss symptoms of mineral deficiency. Two vital fatty acids include Linoleic acid, or LA, and alpha-linolenic acid, or ALA. Niacin (vitamin B3) and Biotin (vitamin B7) deficiencies play their part in hair loss, so boosting these vitamins is effective in restoring your hair’s health. Weakness or Extreme Fatigue We all know that low levels of iron can play a critical role in our energy levels, so why is this vital mineral often lacking? Low levels of iron cause extreme weakness and fatigue, significant symptoms of mineral deficiency. Leading to anemia, iron deficiencies negatively affect the health of red blood cells. These cells become unable to carry adequate oxygen, or hemoglobin, to tissue throughout your body. If you’re noticing shortness of breath, chronic fatigue, and an overwhelming lack of motivation and umph, low levels of iron may be your answer. Ask yourself if you’ve been noticing these additional symptoms of mineral deficiency, known to be common with anemia:       Lightheadedness or headaches       Rapid heartbeat       Shortness of breath       Skin more pale than usual       Cold feet and hands       Poor appetite ­­­­ Iron-Rich and Zinc-Rich Go-To Foods My favorite recommendations for battling symptoms of mineral deficiency include:       Poultry       Fish and other seafood       Meat       Dark, leafy greens       Eggs       Green vegetables       Starchy veggies Testing for Deficiencies It's vital to be proactive with your health, and utilizing tests for deficiencies is a fantastic way to begin. A blood test is a quick and effective way to test for deficiencies. So, where can you start your search for tests for deficiencies if you’re experiencing symptoms of mineral deficiency? Your General Practitioner can order a blood test for deficiencies, which will include essential vitamins and minerals. Home kits for vitamin and mineral tests for deficiencies can be found online and are relatively simple to perform yourself. With a quick finger prick, your blood sample can undergo a professional evaluation with results viewable online. Pretty convenient, wouldn’t you agree? The Many Options for Tests for Deficiencies  Tests for deficiencies evaluate many factors, including the overall appearance and number of red blood cells. For instance, tests for deficiencies resulting in low red blood cell count will reveal anemia in patients lacking appropriate iron, folate, and vitamin B12 levels. Red blood cells tend to take on a more significant yet more underdeveloped appearance. B12 tests for deficiencies include an Antibodies Test for deficiencies, indicating pernicious anemia. You may also undergo a Methylmalonic Acid Test for deficiencies of B12 that may cause the presence of Methylmalonic Acid levels in your system. If you have already been experiencing symptoms of mineral deficiency or noticing signs of vitamin deficiency, it may be time to take a long, hard look at your lifestyle. From your dietary habits to stress and sleeping patterns, your health should be your number one priority. And don’t hesitate to contact your health care provider to ask about tests for deficiencies if you feel your signs of vitamin deficiencies and symptoms of nutrient deficiencies have become more worrisome. If you’re ready to make changes to your lifestyle and work on a healthier, happier you, start with a few of these incredibly healthy and delicious recipes full of the nutrients you need!   Keep Positive and Stay Healthy!

There's nothing worse than waking up after a restless night's sleep. Lack of sleep can significantly affect your mood, performance, and overall quality of health. While there are many excellent natural remedies out there to enhance your quality of sleep, changing your eating habits is one of the most beneficial ways to make adjustments. Keeping a handy list of the best foods for sleep is one way I ensure I’ll get my rest. Foods for Better Sleep Almonds  Almonds are a great go-to sleep inducer. They contain the hormone melatonin, a sleep-regulating hormone that your body naturally produces. When your body struggles to sleep, a boost in melatonin levels is both safe and effective. Almonds also provide an excellent source of magnesium, which is known to promote better quality sleep. Magnesium may improve sleep by reducing inflammation in your body. It also reduces your levels of cortisol, the stress hormone known to cause sleep issues. Kiwi Who would have thought a little kiwi in your diet would be near the top of the foods for sleep list? These little guys seem to support sleep through their serotonin content. Serotonin is the brain's chemical that helps regulate sleep cycles. It's also likely that the antioxidants in a kiwi, like carotenoids and vitamin C, are partially responsible for promoting sleep. This may be due to their anti-inflammatory properties.  Turkey Another go-to food for sleep is turkey. It seems that the amino acid tryptophan boosts the production of melatonin. Turkey also contains a protein that may play a role in causing sleepiness. Some studies have shown that eating a moderate amount of protein right before bed promotes a better night’s sleep with fewer episodes of waking throughout the night. Chamomile Tea While most of us are familiar with chamomile tea’s reputation as a sleep inducer, many don’t know the why behind it. The tea contains apigenin, which is an antioxidant that binds to particular receptors in the brain. These receptors seem responsible for promoting sleep and reducing bouts with insomnia. Chamomile may also reduce anxiety and depression, which are often reasons for sleeping disorders. Milk While I tend to caution against milk due to allergies and intolerance levels many have, it does offer sleep support. Tryptophan in milk improves sleep, particularly in the elderly. When taken with melatonin, sleep quality tends to increase. Vitamin D for Sleep Research shows that vitamin D for sleep is useful and healthy. Vitamin D receptors in some regions of the brain are responsible for controlling sleep. The levels of your body’s vitamin D seem to affect your sleep through binding to these particular receptors. For instance, lower levels of vitamin D would possess less vitamin D binding in the brain. Vitamin D for sleep is in fatty fish, including tuna, salmon, and mackerel. Vegetables rich in vitamin D include:       Kale        Spinach       Collards       Okra Bone Broth for Sleep Bone broth for sleep improvements offers a healthy way to reduce inflammation and lower levels of depression and anxiety. While these are all contributors to poor sleeping habits, it makes bone broth for sleep the perfect choice. Toss in your favorite vegetables rich in vitamin D, and you're sure to get your sleep habits back on track. Collagen for Sleep Bone broth is rich in collagen and provides a variety of health and beauty benefits. Using collagen for sleep promotes healing benefits throughout your body. By soothing inflammation, your body is free to rest and repair. Collagen for sleep works by helping to reduce signs of fatigue and enhancing your mood. Ready to prepare for a good night’s sleep? Grab a few of my sleep-enhancing bone broth recipes and say goodbye to sleepless nights! Keep Positive and Stay Healthy!  

Meditation has been around for centuries but continues to gain popularity as more praise of meditation benefits in the health and wellness community appear.  Meditation is the process of learning how to train your mind to focus as well as redirect your thoughts. It offers a way to increase awareness of yourself as well as your surroundings. It supports stress relief, a reduction in inflammation, and support to many illnesses throughout your body. If you’re searching for incredible natural remedies for your health or wellness concerns, meditation may be for you. Let's discover some of the fantastic benefits it has to offer and how you can get started on your journey. Learning how to meditate takes patience and practice, like any other skill. It's essential to be consistent in your efforts to achieve the most benefits. So, what are some of the significant meditation benefits that people are raving about? A World of Meditation Benefits While some people turn to meditation to relax, others are searching for powerful healing meditation benefits. There is no right or wrong reason, be it stress relief or heart health. Some unique meditation benefits include:       Lower heart rate       Lower blood pressure       Improvements to blood circulation       Slows respiratory rate       Supports stress relief and lowers anxiety levels       Lowers blood cortisol levels       Supports wellbeing       Supports sleep Let's take a more in-depth look into some of the more common meditation benefits people are seeking: Meditation for Stress Relief Stress relief may be one of the top reasons people turn to meditation. Meditation benefits for stress relief include both mental and physical healing. Cortisol, known as the stress hormone, increases the likelihood of various illnesses, disease, and mental health concerns. Without stress relief measures, high cortisol levels can promote an influx of inflammation throughout your body. Inflammation-producing chemicals are known as cytokines, and can wreak havoc on:   Healthy sleeping patterns   Energy levels   Cognitive processes Meditation benefits for stress relief can help clear brain fog, battle chronic fatigue, and boost your mood. One eight-week study reports stress inflammation reduction by implementing mindfulness meditation. Stress relief from meditation benefits may also support the healing of fibromyalgia, irritable bowel syndrome, and post-traumatic stress disorder. Helps Control Anxiety Stress relief directly relates to less anxiety, adding to the long list of incredible meditation benefits. Meditation helps reduce the symptoms of anxiety disorders, including:       Obsessive-compulsive behaviors       Phobias       Social anxiety       Panic attacks       Paranoid thoughts Yoga helps provide stress relief and meditation benefits to help significantly reduce anxiety levels. So, if you’re experiencing additional anxiety at work, socially, or due to health concerns, meditation may provide the stress relief you are looking for. Meditation Promotes and Supports Emotional Health Meditation benefits may also increase your self-image while supporting a more positive outlook on your life. Through various meditating techniques, a reduction in stress and depression levels were of significance, including long-term relief reports. For those of you wondering how meditation benefits self-image in such a tremendous way, think of it in terms of what we know about inflammation throughout the body. We release cytokines in response to our stress levels, affecting our mood, and leading many of us to depression. But studies have shown the adoption of various meditating techniques has shown significant reductions in depression by decreasing the harmful inflammatory chemicals. Ultimately, we see a boost in spirits, self-image, self-worth, and outlook on life. We become more positive and optimistic through these meditation benefits. Enhance Your Self-Awareness through Meditation Along the same lines, meditation benefits include a variety of meditating techniques that may help you appreciate yourself, understand yourself, and strive to be better. And let’s be honest, who wouldn’t love these improvements? Through self-inquiry meditation, you can learn to develop a greater understanding of yourself and how you may be able to relate to the people around you. Other meditating techniques teach you how to recognize harmful thoughts and how you can change these thought processes. Improves Attention Span Focused attention meditation is a meditating technique that supports improvements in your attention span. Sounds pretty intriguing, right? Think of it as a mini workout for your brain. This meditating technique can help increase stress relief and the endurance and strength of your attention, keeping your focus in tune with tasks at hand for a longer period of time. It even reduces daydreaming and mind-wandering at inopportune times, worry, and brain fog. Studies have shown that you may experience the meditation benefits of improving attention span after your first several days! You’re pulling out that yoga mat now, aren’t you?   Meditation can Assist in Reduction in Age-Related Memory Loss Meditation benefits may also include improvements in cognitive thinking, clarity of thought, keeping your mind healthy and young. Kirtan Kriya, a meditating technique that combines a mantra, practices a repetitive motion with your fingers to help focus your thoughts. It has shown improvements in:       Attention       Mental quickness       Memory       Coping skills  Improves Sleep Are you one of the millions who suffer from insomnia or have at one point? It's a horrible struggle that affects all aspects of our health and lives. Through stress relief, you may achieve better sleep, making meditation an ideal choice. One significant meditation benefit is sleep improvement. Various meditating techniques support falling asleep more easily, staying asleep longer, and experiencing more restful sleep. While racing thoughts and the inability to turn off thoughts are often a complaint, many studies found that participants were able to control or significantly reduce these issues through meditating techniques. It helps the body and mind relax, provides stress relief, and removes tension so you may rest more comfortably. Great news for many of us searching for remedies! Decrease Blood Pressure through Meditation Meditation benefits include reducing strain on your heart, supporting your health. This may also be in relation to stress relief from meditation techniques you commit to. High blood pressure causes your heart to work harder when pumping blood, leading to poor heart function. Meditation seems to help control your blood pressure by relaxing the nerve signals that coordinate your heart function. It also relieves the tension in your blood vessels and your "fight-or-flight" response that tends to increase in stressful situations. As always, talk with your healthcare provider if you are considering meditation for heart health concerns. Meditating Techniques There is a variety of meditating techniques to try, and experimenting is strongly encouraged. Not all meditating techniques suit everyone equally, so it's vital you find the right fit for your goals and needs. While all techniques can help with stress relief, one may be more effective for you than others. Meditate Anywhere One highlight is the ability to practice different forms of meditation anywhere with ease. Time, space, and level depend on your comfort level and what you are hoping to accomplish. If you are just starting out, choose a meditation technique according to your goals. There are two major styles of meditation:  Focused-attention meditation: This meditating technique puts attention on one single object, thought, or sound. It emphasizes getting rid of your distractions. You’ll learn to focus on breathing, using a chant or calming sound. It's terrific to achieve stress relief. Open-monitoring meditation: This technique encourages you to broaden your awareness of your environment. You’ll focus on your sense of self, your thoughts, impulses, or those feelings you usually suppress. Stress relief is also an enormous benefit. The Many Ways to Meditate Mindfulness Meditation Mindfulness meditation allows you to be fully present with your feelings and thoughts. Being mindful helps you become aware of where you are and what you do. Relax and sit in a quiet space, close your eyes, and focus on the sound of your breathing. Eventually, you will be able to achieve a level of mindfulness meditation throughout the day, even while working on tasks. It promotes observing your thoughts and emotions, taking them in, then releasing them for peace. Chakra Meditation Chakra meditation is an ancient Sanskrit word that means “wheel.” It refers to the centers of energy and the spiritual power that resides within your body. Each chakra, thought to be seven, is found in a different part of your body and has a corresponding color. Chakra meditation includes relaxation techniques that help you focus on bringing or restoring balance and wellbeing to all your chakras. These meditating techniques may consist of visualizing each chakra in the body and its color. Some even incorporate light,  incense, or crystals. Yoga Meditation Utilizing yoga meditation is a popular choice among many. With a variety of styles of yoga, they incorporate performing a series of postures, controlling breathing exercises, meditating to help promote: Flexibility Stress relief Self-awareness Yoga poses require practice in balance as well as concentration. It encourages you to focus, free yourself of judgment, and distractions while opening your mind and senses.  Concentration Meditation Concentration meditation helps you learn to focus on a single point. This may mean following your breath, repetition of a single word or a mantra, listening to a repetitive sound, or counting the beads on a mala. It takes patience and practice, so remember to practice and remain consistent. Concentration meditation refocuses your awareness. It turns your attention to your chosen object, and when you notice your mind wandering., you return to your selected object to regain focus. It encourages you to let go of all other thoughts and worries. This method conditions your mind to improve concentration, lifting brain fog, and relieving additional stress throughout your body. Transcendental Meditation Transcendental meditation is excellent for beginners because it is one of the more simple techniques. After choosing a mantra, which may be a word, a particular sound, or a short phrase, you will repeat it in a certain way as you relax. This meditating technique is typically meant for periods of twenty minutes a day, twice a day, preferably as you sit with your eyes closed. This relaxing and easy to learn technique allows you to focus inward, find yourself in a state of relaxation, and learn to relax, breathe, and rest your mind. Your goal is to open your mind to levels of consciousness while focusing on your wellbeing.   How to Meditate Beginning Meditation at Home Find a quiet place to practice your meditation daily. Make sure you are free from distractions and choose a time that is usually free every day. Relax and open your mind to new possibilities as you begin. Focus on Your Breathing Technique Your breathing should be slow and natural. Don’t force what doesn’t feel right.  The goal is to be consistent with your breaths while calming all thoughts in your mind. As your thoughts slow, your breath will naturally follow, so just be patient.  Take this time to observe your breathing patterns. What does your natural rhythm sound like? How does this make you feel? Continue to focus on your breathing, allowing your mind to open. If you find your thoughts wandering, it's healthy and will stop over time. Allow thoughts to pass, bringing your focus back to your breath, the feeling of your body, and the calm that has come over you. Be Consistent in your Meditation Being consistent is the key. As you adapt to finding peace, begin to experiment with various meditation techniques until you find most beneficial to your goals and needs. Adopt the habit of practicing in the same place, at the same time each day for consistency. Your body and mind will soon begin to anticipate this precious time you have set aside. Remember to be present in each moment and take note of how each technique allows you to feel and grow.   Meditation Guidance What is the Ziva Technique? Meditation guidance can be found through many forums, including self-help books, streaming videos, and classes. One method I love to share is Ziva Meditation. After realizing that meditation was not enough to help her students perform at the top of their personal and professional game, creator Emily began to develop The Ziva Technique in 2017. The Ziva Technique is an incredibly powerful trifecta of:   Mindfulness   Meditation   Manifesting to unlock one’s full potential The multitude of proven meditation benefits from practicing The Ziva Technique includes a reduction in stress levels, reduction in anxiety, an increase in sleep quality, improvements in your immune function, increases in your productivity, and support in performance.   If you’re ready to introduce yourself to the incredible meditation benefits, there is a world of health and benefits awaiting you. Find out how you can start your journey to a healthier you, both inside and out, today. Keep positive and stay healthy.

Caring for your mental health and wellbeing is just as crucial as your physical health, yet we often neglect it. And with stress being one of the leading factors in poor heart health, why do we do this to ourselves? While there are many incredible changes you can make to your lifestyle, including journaling and meditation, let’s take a look at stress relief diet changes you can implement to help boost your overall health: Stress Relief Food Stress Relief Supplements Stress Relief Teas What are the effects of stress on your health? Stress affects our health both inside and out. From physical symptoms, including chest pain and headaches, to emotional strain and changes in behavior, stress extends to all areas of our lives. When stress becomes too overwhelming, we risk suffering from:       Muscle tension       Pain       Chronic fatigue       Poor sleeping habits       Loss of motivation       Isolation and withdrawal from loved ones       Depression       Drastic mood swings While the list goes on, I think you see what I’m getting at – it’s time for a lifestyle overhaul, my friends! But don’t panic. It’s easier than you may think. By making conscious stress relief diet changes, such as incorporating stress relief foods, adding stress relief supplements, or enjoying a cup of stress relief tea, you take steps to ensure a natural and healthier way of living. What foods are best for stress relief? A healthy diet is vital for a wide array of reasons, but did you know there are powerfully effective stress relief foods you can add to your daily meals and snacks to help make stress relief diet changes today? You may be wondering how that can be true. Some foods help boost your serotonin levels, which provide a calming effect on the chemical levels in your brain. If you ever use the term "comfort food," then you can probably relate. Other stress relief foods help decrease stress hormone levels, including adrenaline and cortisol. Making changes through a natural stress relief diet change through these stress relief foods can also support lower blood pressure while boosting your immune system. Take stock of your fridge and pantry and see how many of these stress relief foods you may already have:  Raw vegetables are great for stress relief. We all know the importance of eating our veggies, right? But here's a tip that you may want to consider when implementing stress relief diet changes: munching on your favorite raw veggies helps physically alleviate stress, on top of the added nutrients you’re getting. That’s right! That tension you feel, or maybe don’t notice, in your clenched jaw finds relief through snacking on those raw carrots, cauliflower, and more. So, stock up and grab a raw veggie when you feel the need to relieve some tension with a quick-acting stress relief food that’s good for your overall health too. Eat avocados for stress relief. Did you know that half an avocado contains a higher source of potassium than a banana? If you’re looking for an easy, tasty way to spruce up a salad or omelet, while adding a positive stress relief diet change, avocados are your answer. While you do want to be conscious of your fat intake, they make ideal stress relief food additions. Oranges can help you relieve stress. Full of vitamin C, oranges are an ideal stress relief food. Incorporating them into your stress relief diet changes will help to boost your immune system and lower stress hormone levels. Of course, one of my favorite bonuses of vitamin C is the support it provides to collagen, offering healthy, radiant skin and fabulous anti-aging benefits! Studies have even shown adding this stress relief food, or even vitamin C in a stress relief supplement, was able to lower cortisol and blood pressure levels quicker than those who did not implement this stress relief diet change. One of my favorite foods that reduce stress is spinach. Load up on spinach for amazing results! If you battle stress and tension headaches or chronic fatigue, this stress relief food can make a world of difference. Just one cup of spinach can boost your magnesium levels to restore balance and prevent headaches and fatigue. Now, if you’re turning up your nose at the thought of spinach, you can always substitute with other stress relief diet changes, including: Salmon Soybeans Kales and other leafy greens Fatty fish is an incredible stress reducing food. And speaking of salmon, this naturally fatty stress relief food contains omega 3 fatty acids that help curb stress hormone levels. Salmon and tuna are high go-to stress relief foods that are known to help battle depression, poor heart health, and yes, ladies, even PMS! If you don’t fancy fish, add an omega 3 stress relief supplement to your daily routine instead.   Almonds for stress relief! If you don’t already keep almonds around as a snack, it’s time to make them a part of your regular and stress relief diet change. Almonds provide a boost of energy, keep you satisfied when you feel hunger or cravings rise, and are a great stress relief food to have handy. Almonds offer a rich source of vitamin E to support a healthy immune system and vitamin B, which may help you fight spells of anxiety and depression. Some health experts even recommend snacking on a half a cup of almonds each day as an easy stress relief diet change.   What are the best stress relief teas? It’s not a myth, friends. A cup of stress relief tea is a powerful thing. Not to mention, it’s a fantastic way to sneak in ten minutes of me-time to relax, reflect, and just be. I highly recommend a cup of stress relief tea after a long day, since black tea is known for speeding up the recovery time from stress-inducing activities and events. Even as much as four cups a day of this stress relief tea has shown calming effects and lower levels of cortisol in those who drank for six weeks or more. There are many wonderful flavors to incorporate in your stress relief tea collection, including chamomile and dandelion. Still, black tea has proven to be the most beneficial stress relief tea with quick-acting results.   What are the best stress relief supplements Adding stress relief supplements to your daily routine is another simple way to maintain a healthy balance and lifestyle. Be sure to incorporate vital stress relief supplements such as:       Calcium       Omega 3       Vitamin C       Vitamin E       Potassium       Magnesium How to relieve stress with calcium? If you know my background on inflammation, you know how I feel about milk. Many of us may even suffer from lactose intolerance without realizing it, and the inflammation raging throughout your body may be due to your dairy intake. But calcium is a vital source of nutrition and a massive supporter of stress relief. So, instead, incorporate calcium as an overall health and stress relief supplement. Calcium helps lower anxiety levels and ease those moody moments we have.  Use bone broth for stress relief  The healing powers of bone broth not only include healing an unhealthy gut, alleviating joint and muscle pains, and reducing skin irritations. Bone broth contains all the essentials your body and mind need for stress as well. Adding a scoop of bone broth protein is a healthy, delicious, and easy to implement stress relief supplement choice. Stress relief diet change is necessary to ensure your health and wellbeing. With simple tweaks to your menu, as simple as adding a stress relief tea, you'll begin to enjoy incorporating these natural stress relief habits into your new healthy lifestyle. So, sit back and relax with a cup of your favorite stress relief tea and get to work on your list of stress relief supplements and foods you’ll be adding to your changes today.  Keep Positive and Stay Healthy,

It’s finally spring, and this year it’s arriving with one heck of a bang. More than ever, we’re all concerned about decreasing our chances of getting sick.  Of course, we all know the first lines of defense by now: Wash your hands Cough into your elbow Don’t touch your face Practice social distancing Stay at home if possible  If you follow all of these rules, you’re going to have a good shot at avoiding the coronavirus, as well as the flu and colds.  But that’s just part of the story because, in addition to having a good defense, you need to have a good OFFENSE—and that means fine-tuning your immune system so it can fight off any germs or irritants that get through. Now, there’s one unsung hero of the immune system that I want to talk about right now: MUCUS. I know that when you think of mucus, you think, ICK.  But here’s the deal. 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 germs—and if you have seasonal allergies, it can also cause a sore throat, nasal stuffiness, and even difficulty breathing. These are all uncomfortable… plus, a cough or a dribbling nose will make you a social pariah these days! Luckily, according to the Lung Institute,  the lifestyle choices you make can make a big difference when it comes to keeping your mucus flowing just right. Here are five of my best tips.   Five ways to decrease and thin mucus production Increase the humidity in your home At the very least, ramp up the humidity while you’re sleeping. Better yet, keep your humidity optimal both day and night.  By the way, my patients frequently ask me if they should use a cool-mist humidifier or hot steam. Steaming does decrease the production of mucus, but when you’re looking at adding long-term humidity, I prefer cool-mist humidifiers, which are safe to run all day or night. Do make sure you clean cool-mist humidifiers regularly. Stay hydrated with warm drinks My readers know that I start my day with warm lemon water. This is my mucus-thinning superhero because it starts me off with a big dose of hydration. And here’s a bonus: Lemon contains a large amount of vitamin C and soluble fiber that can also help with that belly bloat.  Bone broth is also a multitude of fantastic health benefits from daily bone broth. The vitamins, nutrients alone offer tremendous health benefits and give you a healthy happy gut.   Add anti-mucus foods to your diet Foods rich in antioxidants can improve your body’s immunity, ramp up your ability to heal, and optimize your mucus production. Here are some of the best foods to reach for when you want to flood your body with phytonutrients.  Fruits, vegetables, and spices that will boost your immunity and decrease mucus Bone Broth Berries Citrus Fruit Cantaloupe Kiwi Tomatoes Leafy Greens Bell Pepper Radishes Cayenne Hot Mustard Garlic Bonus, check out this immune-boosting smoothie!  Think anti-inflammatory foods for an anti-mucus diet  Healthy fats reduce inflammation, which helps to prevent excess mucus production—and if you eat foods rich in omega-3 fatty acids, you’ll also boost your immunity. So I recommend adding the following foods to your diet: Salmon Tuna Trout Sardines Flounder Olive Oil Flaxseeds (great in smoothies) Walnuts  Pumpkin Seeds Buy the highest quality your budget can afford. However, if the coronavirus crisis is taking a bite out of your budget—and I know that’s true for millions of us—don’t hesitate to shop the bargain brands. Gargle with saltwater When I was young and I had a sore throat, my grandma always told me to gargle with saltwater. What can I say? Grandma was always right! A salt solution reduces inflammation, easing throat pain and loosening thick mucus. Gargle with Celtic sea salt or Himalayan salt, and you’ll also get a dose of immune-boosting minerals. Eucalyptus Eucalyptus is an ancient treatment for coughs and excess mucus. You can apply it directly to your chest or add eucalyptus oil to a diffuser or warm bath. I love adding eucalyptus Epsom salts to a relaxing bath at the end of the day.   I know it’s easy to overlook the importance of mucus, which is one of the humblest heroes of the body, but now is the time to give it the respect it deserves.  When you keep your mucus at just the right consistency, it can protect you from infections—something that’s more crucial than ever right now—and also help you get through allergy season with fewer coughs and runny noses. So give that icky snot some love!   Check out my segment on Fox 2 Detroit where I talk about how to decrease mucus in your body.   Keep Positive and Stay Healthy, Check my recent blog on how to boost your immune system.

At this time of unprecedented uncertainty, I feel it is appropriate to reach out to each of you with some thoughts and, suggestions on how to navigate through these next few weeks or months. Consider finding at least one constant in your world. Is it a family member, your spouse, a child, a pet? Is it an activity—meditation, yoga, board games with your kids? Is it your business, or taking the time to journal, write, or read a blog or a book—or is it a combination of several of those things? The most important thing you can do right now for yourself and your health is to maintain a sense of calm. I realized today that I was experiencing a complete bombardment of my nervous system. All of a sudden, I had all of these moving pieces in my life as the world began to change—and I thought, “What do I do?” Rather than go outside to help reduce my stress, I realized I needed to reflect internally to gain calm. In a quiet moment that I was able to take today, I realized I was craving a moment or a sense of constant. Maybe you can find several sources of constant in your world. I know I did once I took some time to look around. You may find some complete surprises, you may have an “aha” moment, or you may realize your constant was right under your nose all along. Tonight I saw my boys—who have been cooped up now for several days—no longer vying for their screens but playing together creatively in a way that I haven’t seen for a long time. What I realized at that moment was that despite what was going on in the outside world,  in their inner world, their stress was lifting. They were able to begin to pull away from the pressures of school, homework, and activities to find their creative side again. It was such a wonderful sight.   Can you rely on a hug from your spouse, significant other, or family member? I know...social distancing… so how far you go is a personal decision. But we need to be touched, we all do.  Do you have someone in your life who can give you that extra feeling of connection and stability that we are all craving right now? If you do, ask for what you need. If you can’t ask, can you show them what you need by providing it for them as a reflection?  We all need to be touched, so consider if this simple act can be a constant for you. Do you have a pet? I have three dogs. Their constant is us—their family—and ours is their unconditional love and devotion. If you have the means and the room in your life, consider helping a pet, because they are in need right now, too. What a difference it can make for you and for them. They will be there for you, full of unconditional love. They don’t care about your bank account, your social status, or your job. They just want to be your best friend, and of course, they want and need food, shelter, safety, and love. Can you help an elderly neighbor or loved one? They are our most vulnerable right now. Studies show that contributing and giving of yourself reduces your anxiety and boosts your sense of safety and community. Look around you and see what you can do to make a difference or keep someone at home who shouldn’t be going out to the stores but should be safe and in their home. Find a project you have been wanting to start and do it!   Can we take this time of uncertainty and funnel it into something positive? Find our constant or our true north? I urge you to take a quiet moment and reflect. We don’t often get this time. Do what my boys did—find yourself again.  When I mentioned the way I was feeling with my team, they all related. Helping others is one of our missions and our community is in great need right now. Today we are donating close to 3000 meals to Grace Centers of Hope in Pontiac, Michigan. Grace Centers of Hope was established in 1942. Grace Centers of Hope (GCH) provides help and hope to those in need. They offer life skills programs for individuals who are seeking shelter and healing. Shelters across America are in need of toiletries, food, and books. We are trying to help in any way we can.  The team here at Dr. Kellyann would be honored to be even a small source of constant for you over the next few months and beyond. If there is anything we can do to be of support to you, please reach out to us anytime at info@drkellyann.com. Sending you my best, Dr. Jennifer BondeCEO, Best of Organic and drkellyann.com

Our immune systems are hard at work, protecting us every day. Fighting off viruses and defending our bodies against disease and illness is a tough job. But to keep yourself and your loved ones as healthy as possible, there are several ways you can boost the immune system function naturally. When you do your part to strengthen immune system abilities, such as filling your body with foods for immunity, you protect your health and the health of those around you.  Six simple ways we can all work together to strengthen immune systems: Wash your hands! Stay home when you’re ill Get plenty of sleep Find ways to manage your stress levels Fill up on foods for immunity boosting Focus on your gut’s health and make bone broth a part of your regular diet Wash Those Hands Often! We’re all familiar with the lesson of washing our hands. Use soap and water, scrub thoroughly and keep hand sanitizer handy for those in-between times. We've been taught this from a young age, but how many of us are genuinely following this simple yet imperative advice? The CDC provides statistics on hand washing and basic hygiene to prevent the spread of germs and keep our bodies guarded against the spread of illness.  It’s the simplest way to help protect and boost the immune system, so let’s all do our part by getting back to the basics of simple hand washing practices. Stay Home When You’re Ill Nobody likes venturing out when they’re feeling under the weather. Even more so, nobody wants to be at work, the store or dropping their little ones off only to be put in the line of germ fire. While you're doing your body an excellent service by staying in and nursing yourself or loved ones back to health, you're helping others maintain their health. It may sound easy enough, but how many of us have been guilty of this? Stay in and fill up on beneficial foods for immunity and strengthen immune system health before heading out or dropping your sick kiddos off to avoid further or longer illness and protect others in the process. Good Sleeping Habits to Strengthen Immune Systems Healthy sleep habits are a must for a variety of reasons. When your body suffers from a lack of sleep, you increase the hormone, cortisol. Over time, an increase in cortisol leads to suppression of your immune system. Ensuring a consistent and restful night’s sleep not only helps boost the immune system but helps alleviate:       Stress and anxiety       Chronic fatigue       Weight gain       Moodiness       Depression       Illness and disease Find Ways to Manage Your Stress Levels Stress plays an enormous role in our ability to maintain and strengthen immune system health and function. Our immune systems consist of billions of cells that travel throughout our organs and tissue. Our B cells produce the antibodies that work to destroy those pesky, invading viruses and bacteria that wreak havoc on our system. Our T cells come to the rescue by acting as the guardians, locking onto an infected cell, multiplying and destroying it. When we are under stress, and honestly, who isn’t these days, our immune system is weak, and its ability to fight off antigens is no longer at its best. This allows us to become much more susceptible to illness and infection. Lowering your stress level helps boost immune system functions and strengthen immune system health and fight against:   Headaches   Flu and additional infectious illness   Asthma   Diabetes   Gastric ulcers   Cardiovascular disease Managing stress can be as simple and enjoyable as talking time for a walk, yoga or meditation, finding a new hobby, or relaxing in a bath. We all need a little me-time and pampering, so make it a part of your routine while helping to boost immune system health at the same time! Fill Up on Beneficial Foods for Immunity You know what a believer I am in eating the right foods. When searching for ways to strengthen immune system health, choosing the right foods for immunity is vital. Making healthy foods part of your lifestyle rather than a once-in-a-while diet plan will serve your body well. You’ll boost immune system functions, fight belly fat, boost energy and mood levels, and fight off those dreaded signs of aging. Now, who doesn't want that? Garlic, one of my go-to’s for everything, is known to help boost immune system health. As a broad-spectrum antimicrobial agent, garlic will strengthen immune system abilities, keeping your body healthier and your food more flavorful! Additional foods for immunity that are favorites of mine include: Broccoli It's an excellent food for immunity, full of vitamins and minerals. Broccoli is full of immune-enhancing vitamins A, C, and E, antioxidants, and fiber. Spinach Spinach is so rich in vitamin C and an excellent food for immunity. I toss it in my sandwiches, salads, soups, and more. It's full of antioxidants and beta carotene, which help increase the ability to ward off infections and continue to strengthen immune system functions. Citrus Fruits We've all heard of the fantastic potential vitamin C provides, right? It's no myth. Loading up on your vitamin C will help strengthen immune system health, boost immune system function, and keep your skin looking youthful and radiant at the same time. So fill your fruit bowl with grapefruit and oranges to keep your body healthy both inside and out! Focus on a Happy, Healthy Gut If you’ve been with me for any length of time, you’ll know why gut health, immune systems, and bone broth go together. Incorporating foods for immunity is crucial. Maintaining a healthy gut frees our systems of the toxins that often lead to an unhealthy immune system and health conditions, including:       IBS       Bloating       Constipation       Inflammation throughout the body       Joint and muscle pain       Diabetes       Early signs of aging By changing our lifestyle to include beneficial foods for immunity, we support boosting the immune system. And one of my favorite foods for immunity is bone broth. Through a variety of foods for immunity, you’ll fill up on healing collagen, nutrients, and clean proteins to strengthen immune system functions and quickly boost immune system health. Not to mention, you’ll fill up on delicious foods that are great for your entire body. Let’s all do our part in keeping each other healthy. Strengthen immune system health for yourself and loved ones for a happier, healthier you! Keep thinking Big and living BOLD!

Have you come to a dead-end and feel you are at the brink of burnout? How often do you find yourself feeling as if your efforts just aren’t getting you anywhere? Do your typical, everyday tasks seem too daunting to face while dragging yourself out of bed has become a miracle? Your body may be in a critical state of burnout. Recognizing the signs of burnout is essential to your health and wellbeing. The good news is, there are ways to battle burnout and work towards restoring the balance in your life. How often does the thought of socializing seem like a dreaded chore? Do life's simple pleasures now cause you high anxiety or moodiness? Are you battling uncomfortable gut health issues daily? If you said yes to the above questions, it may be time for a different course of action. It’s time to stop blaming last night’s lack of sleep or too many responsibilities for your current state. It may be time to take a hard look at just how long you’ve been stuck in this rut and begin to take note of all the areas in your life that are feeling the effects; physically, emotionally, and cognitively. Taking back the control will allow you to learn more about yourself, your triggers, and how you can find your path to you again. So, how can you recognize the warning signs and symptoms of chronic stress? And where do you start to regain your emotional and physical freedoms once again? Let’s talk about beginning your journey back to health. If the constant stress in your life has you feeling helpless, disillusioned, and utterly exhausted, it’s time to veer off this destructive road to burnout. The Many Faces of Burnout It can be challenging to recognize and even harder to bounce back from, but burnout doesn’t have to keep you from enjoying life. Today’s world of hectic schedules and long, demanding hours at work, home, and play can lead to chronic stress. Your regular tasks become too overwhelming to face; your stress levels begin to rise to the point of physical and emotional turmoil. The typical responsibilities of your daily routine can start to take their toll on your health. Work demands seem unrealistic and unattainable, while social engagements seem easier to avoid than to face. Your responsibilities at home and school begin to take on a whole new meaning and bring on anxiety and frustrations at the very thought of your long to-do lists. Burnout sets up camp in every aspect of your life and often creeps up on you in a time of chronic stress. Excessive levels of prolonged stress begin to wreak havoc on your body, causing widespread inflammation resulting in poor gut health, sleep disturbances, and weight gain. While emotional feelings of unworthiness and a sense of helplessness take over, your physical and mental wellbeing rapidly decline. Burnout may cause feelings of overwhelming pressure to meet demands you no longer find unattainable. As you continue to pull back from your usual pleasures, all areas of your life continue on a downward spiral.   Recognizing Stress and the Road to Burnout Stress is your body’s reaction to various demands, including situations that may potentially be dangerous. How you react and adjust are part of the beneficial role stress plays. When your body senses a possible threat, an automatic stress response creates a “fight-or-flight” reaction to help ensure your safety.  But it isn’t always a benefit. Stress does have the ability to be harmful to your health, and it can happen before you know it. You may find it brings down your mood, lowers productivity, and hinders relationships. When stress takes its toll on your body, you can expect inflammation to spread, creating issues such as: Depression Anxiety Muscle and joint aches and pains Digestive problems, including poor gut health Skin irritations, including acne and psoriasis Heart disease Weight gain Cognitive problems, including memory loss Exhaustion Transitioning from Chronic Stress to Burnout As time goes on, chronic stress sets in, plunging you further into turmoil. Your nervous system suffers greatly, and your health and wellness continue to deteriorate. You are on a dangerous road to burnout and placing yourself at a higher risk for heart attack and stroke. The problem is, it can be challenging to differentiate between what has now become "normal" stress and official burnout. Ask yourself these crucial questions which span across all areas of your life: Do you find yourself disengaging rather than excessively engaging in duties and activities? Are the majority of your symptoms emotional rather than physical? Have your emotions become numb instead of a constant state of feeling hypersensitive? Do you view the world and your role in life as hopeless and lacking meaning? If you find yourself answering yes to these questions, it’s time to take actionable steps to decrease the effects of burnout. Burnout Recovery Mode Recognizing your burnout triggers is a step in the right direction. Actively taking those baby steps towards reducing stress and anxiety can save you from further health issues. Journaling: Try keeping a journal of your moods, eating and sleeping habits, and health concerns as they arise. You may begin to notice patterns that may help you pinpoint triggers and warning signs. Use journaling to relieve stress, plan your tasks, and track your progress. Journaling is a helpful release and an insightful way to recognize and reduce stress-inducers. Practice self-care: You spend the majority of your day catering to others. At work, school, and home, your responsibilities are part of your daily routine. So why aren’t you taking a little time for yourself? Finding a bit of “me-time” is essential in reducing and even avoiding burnout. While it may seem difficult to add one more thing to your list, a little exercise or a good book can make a world of difference. Make changes to your diet: Ensuring your body receives the essential vitamins and nutrients is vital to your health. Burnout is no exception. When you fill-up on the right foods, you take steps to reduce inflammation, support gut health, and boost energy levels. With the proper amounts of clean protein and healthy fats, you help cleanse and rid your body of the toxins that are weighing you down and plaguing your health. A Cleanse to Promote Burnout Recovery What if I could introduce you to a cleanse that could reset and restore your body and mind, pulling you out of the burnout darkness? Combatting multiple health symptoms, including burnout, has never been so simple. By implementing a quick yet safe 5-day cleanse, I can help you reduce inflammation throughout your body. After all, inflammation is the root of all your health woes, right?   A Rejuvenating Cleanse to Restore Your Health When my own health took a nosedive, I set out to create a nutritious, revitalizing cleanse that would flush toxins, repair damage, reduce inflammation, and restore my health and wellness. With a nourishing cleanse that floods your system with vital essentials, your body will no longer have to work overtime to keep inflammation at bay. This means that in just five short days, you can begin to experience burnout recovery by enjoying clean proteins, the proper fruits, vegetables, healthy fats, and the perfect amount of fiber.  Improve Your Gut Health to Reduce Signs of Burnout When you choose to cleanse your body with the right ingredients, you target the very health issues that are holding you hostage and drowning you in the symptoms of burnout. How do I know this? Because inflammation is an evil that spreads throughout your body, upsetting the balance and keeping you in a state of disarray. As inflammation declares war on your gut health, your body begins to fall victim to many of the same signs and symptoms caused by burnout. But when you provide your system with the healing properties of bone broth, you begin to experience improvements, targeting: Increase in blood glucose Stubborn belly fat Rheumatoid arthritis Sleep issues Premature signs of aging Depression and anxiety Chronic Fatigue Syndrome Gut health, including gas and diarrhea Irritable Bowel Syndrome Allergies Dry skin, acne, eczema, or discoloration  The Link Between Inflammation and Gut Health When inflammation takes over, your health is severely compromised, leading to a long list of illnesses and diseases. Your body aches, you weaken your immune system, and handling stress becomes a daunting task. As the inflammation worsens in your digestive tract, it has the potential to destroy your gut health and spread rapidly throughout your body. It begins to reach out to other areas of your body, spreading inflammation and illness throughout. Relief From a 5-Day Cleanse Opting to be proactive with your gut health is also a step towards burnout rescue. Committing to a collagen-packed cleanse will flush toxins and reset your gut health. You’ll have access to resources to achieve a successful cleanse.  Your digestive system will combat waste and toxins, heal areas that have sustained damage, and defend your body against additional threats. By flooding your system with nutrients, this cleanse will restore, soothe, and replenish your missing essentials. My collagen-filled bone broth is exactly what your body needs to ward off chronic stress and burnout. From my delicious soups, smoothies, and shake recipes, I will quickly target your gut health, soothe inflammation, and rid you of toxins the healthy way. Within the first day, your mood will begin to lift, your energy will start to return, and you’ll correct those depleting sleep habits. My Cleanse and Reset plan will heal through foods, including: Fruits and vegetables Clean proteins Healthy fats Fiber With this safe, gentle, and revitalizing cleanse, you’ll also see the signs of premature aging diminish. How’s that for a bonus? And that stubborn belly fat? Just watch it melt away before your eyes! Your aches and pains will begin to subside as inflammation dies down, and your mood swings become a distant memory. You will start to engage once again and find joy in your work, friends, family, and school. Five-days full of my delicious collagen-packed bone broth soups, juices, and smoothies will repair and restore you from the inside out. Why the Cleanse Works It’s simple. Bone broth. It conquers and heals. What more can I say? It’s game-changing and hard to ignore. Rich essentials, including collagen in liquid form, give your digestive system a break from digesting solids. The liquid offers your gut the necessary time to rest and recover. The healing powers of this broth send a flood of vitamins, amino acids, and nutrients to coat and repair any cell damage. Bone broth also offers your system: An Abundance of Collagen The collagen in bone broth provides a tremendous source of nourishment. It coats your intestinal lining while reducing inflammation. It is also known for regulating your acid secretions while healing stomach ulcers.   Glycine and Glutamine You will find an abundance of these two incredible amino acids in bone broth. Glycine and glutamine are an influential duo that works to stimulate your acid secretions, helping your tissues repair themselves naturally. They also work to combat IBS and acid reflux and regulate blood cholesterol, improve fat digestion, and more. Pretty impressive, wouldn’t you agree?   Glycosaminoglycans (GAGs) GAGs create a healing mucus to calm inflammation. In a nutshell, GAG’s strengthen the good bacteria while blocking the effects of the harmful bacteria.   Combining my delicious bone broth benefits with a new exercise routine, a little overdue me-time, and persistent efforts to reduce stress will open up a path to burnout recovery. You have the strength inside you to turn your health around. Taking that first step towards starting your health improvement journey will get you back to feeling like yourself again in no time! When you choose to cleanse and reset your digestive system, you trigger an incredibly strong chain reaction. While I firmly believe inflammation is the root cause of your burnout troubles, I know firsthand that it can be a struggle to take those first steps to a healthier you. Cleansing is necessary to repair your health and wellness while working to restore the balance from burnout. And when you glance in the mirror, you will be in awe of the results! Who knew it could only take a 5-day cleanse to detox your gut and set off a chain of events leading to a youthful glow, firm, hydrated skin, and the fading of those dreaded fine lines? Find out more so you can start preparing your cleansing tools and resources today. Keep thinking Big and living BOLD!