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Have you been feeling bloated, sluggish, and unmotivated? Do you find yourself having trouble sleeping, concentrating, or even enjoying life as much as you used to? Your body may be trying to tell you something, and it shouldn’t be ignored. Trust me. If you’re sitting there picking your brain, trying to remember the last time you truly felt good, it’s time to take action, my friend. Your body needs a five-day cleanse. A Lesson Learned the Hard Way It was 2017. I was traveling from coast to coast for interviews, appearances, launches, and seeing patients. I was managing to do it all! Or so I thought. What I wasn’t doing was practicing what I preach. Now if you’ve been with me a while, you know I’m one to walk the walk. But at this particular time in my life, I forgot to take care of ME; plain and simple. In the midst of all the running around, my body was crying out, but I wasn’t listening. In fact, it wasn’t until my body threw in the towel that I began to see all the signs I had ignored. Yep, my body gave out on me. If you happened to be on that flight wondering what all the commotion was; yes, that was me. There’s nothing like being in your seat in its upright position one moment, and on the floor, opening your eyes to a flight attendant above you the next. My body had spoken, and I was finally forced to listen. My Body Needed to Cleanse and Reset. Period. As I took a mental inventory of what could have led up to my grand appearance on the airplane’s floor, I began to have many ah-ha moments. I hadn’t felt like myself in quite some time. I’m a pretty upbeat, active person. The realization that I had lost my spunk and joy somewhere along the way was a red flag I’d somehow missed. I couldn’t recall the last time I had seen my reflection without the dark circles under my exhausted eyes. Or when my last regular workout was other than speed-walking to my next appointment. I had been running my body into the ground, and it had finally had enough. It was screaming for a reset, and I was in no shape to deny it one.  And the Five-Day Cleanse Was Born I put all my knowledge and experience to work to develop a plan. I needed a powerful and fast-acting cleanse that would flush out the toxins I had let take over. I was done feeling bloated and unhealthy. I wanted to bring back that radiant, youthful glow I used to have. I wanted to feel revived and happy once again. And I did! As I experimented with several ideas, I soon began to notice a drastic change. My stomach was slimming. My gut was behaving. My skin began to fill with color once again. The fog was lifting, and my mind and body felt rejuvenated. I felt like ME again! Is Your Body in Need of My Cleanse and Reset? Let me ask you a few questions. Be honest with yourself and really tune into what your body is trying to tell you. Do you wake up in the morning without feeling refreshed? Do you often have trouble sleeping? Do you find yourself battling fatigue? Have you been gaining weight easily? Do you find it difficult to get the weight off - especially belly fat? Does your skin lack the healthy glow it once had? Is your skin feeling dry? Are you noticing more fine lines and wrinkles? Have you been anxious? Unsatisfied? Disengaged from others?Has your gut been acting up? Do you find yourself sick more than usual? These are only a handful of questions I ask you to address in my new Cleanse and Reset book, but it should give you an idea of what your body is feeling. Did you answer many of these with a yes? If you did, then consider this your wakeup call! Don’t wait until you’re 35,000 feet in the air, wondering what you’re doing on the floor. My five-day cleanse is for you. If you answered with several yeses, it’s time to act now. Take control of your life again. It’s time to say goodbye to the belly fat, the exhaustion, the unhappiness. Imagine how much better you can feel in just five short days. The path back to the healthy, happy YOU is just ahead, and I’m going to help you get there. I’ll walk you through preparing your body for the cleanse and what you can expect each day. I’ve even prepared helpful tools and recipes to take the guesswork out of the equation for you. A Cleanse to Benefit Everyone You may be thinking to yourself that you don't need a cleanse and reset. You get in enough hours of sleep, eat well, exercise regularly, and enjoy life. But even if you are healthy and fit, you can still benefit from my cleanse and reset too. In fact, even after I finished my own five-day cleanse, I made it a point to return to the cleanse and reset four times a year. It helps give my body that extra boost of energy, slims me down, clears my mind, and gets rid of the toxins, so my body is functioning at full capacity, year-round. I don't do it because I feel like I'm headed towards a repeat of 2017. I do it because I know it's good for my body and it helps me feel rejuvenated. It tightens and brightens my skin. It takes care of any stubborn belly fat that may have crept back on. And it keeps my gut healthy and happy. So, for those of you that are already in tip-top shape, you're ahead of the game, and I applaud you. But trust me when I say you'll still benefit from this amazing five-day cleanse and your body will love you for pampering it. Don’t spend another day putting off your health and happiness. Ready for your five-day cleanse and transformation? Let’s get started! Keep thinking Big and living BOLD!

Making a conscious decision to lead a healthy lifestyle is huge! There are so many wonderful benefits to the choice you’ve made, and I want you to know I am right here to support you! You’re going to look, feel, and BE healthier than ever. With this decision comes a commitment to changes that can significantly affect your life-long success. One of these choices is what to consume and what to say goodbye to in your normal diet. But don’t frown just yet — with those farewells come great benefits! You’ll enjoy radiant, glowing skin. Think of that healthy flowing hair. And wait ‘til you see a slimmer, toned body that supports your health both inside and out as a thank you for treating it well! Should I be consuming dairy? So, let’s get right to it. Although I haven’t spent a lot of time on the subject lately, it’s definitely going to be a game-changer for many of you. I’m talking about the great milk debate. That’s right. The once good-for-your-bones product is getting the ax. But not without good reason.  Did you know that most of us can’t tolerate dairy products? You probably know someone who’s lactose intolerant, but have you ever stopped to consider that some of those unpleasant symptoms you often experience could mean YOU are intolerant too? You don’t need the dreaded label if you’re seeing the signs. Think about the last time you had milk or any other dairy product. Symptoms of dairy intolerance Diarrhea Bloating Uncomfortable cramping or pains Gas Constipation Health issues because of dairy intolerance Skin rashes or other irritations Stuffy nose Congestion Asthma flare-ups or worsened asthma conditions  Does drinking milk strengthen bones? If you haven’t heard by now, drinking milk does NOT protect you from brittle bones. In fact, studies have even shown that milk intake can play a role in increasing the risk of some bone fractures. Crazy, right? Crazy, but true. One Harvard Study over twelve years found no evidence of milk offering your bones protection. So why put your body through the agony of keeping it in your diet? Besides, you have bone broth for all your vitamin and nutrient needs, right? Healthy dairy alternatives I know there are still going to be those of you that don’t think you can part with milk. Believe me, I get it. It’s tough, and dairy can literally be an addicting food. But you do have alternatives that will support your new healthy lifestyle. You can just as easily enjoy milk alternatives that provide the benefits of a healthy, happy gut and all the goodness that comes with one. So, let’s take a look at what’s out there… Oat Milk Now, if you’ve chosen the Keto or Gluten-free path, oat milk may be an option for you. It’s a plant-based “milk,” so it’s made up primarily of grain. Mixed with water then strained to remove the pulp, it’s a slightly sweetened option with a thicker, creamier texture. It also more closely resembles milk. It is unbelievably easy to make at home and worth a try with only seven grams of fat and nine grams of carbs (where are my Keto fans?). What are the drawbacks of purchasing oat milk? Can potentially contain gluten, unless the oats are certified gluten-free Oats are grains – this could upset grain-intolerant guts or a low-carb diet if that’s the route you’ve chosen “High concentration” claims of nutrients and vitamins are typically added after the fact; not naturally Possible gums, preservatives, and stabilizers can be found Almond Milk  A great alternative for those who have chosen the healthy lifestyle of Keto is almond milk. Since Keto does not allow you to consume milk, the unsweetened almond alternative is a fantastic option. Choosing this version is low in carbs — only 1.99 grams per cup! It’s also low in calories, offers vitamins, nutrients, and a bit of protein. Almond milk that does not contain sugar or carrageenan does not cause inflammation or contain a bunch of hormones. When you weigh in the cons of almond milk below, you see that the smart choice, again, is to make your own. What are the drawbacks of purchasing almond milk? Most of the vitamins and nutrients are added in after the fact It usually contains only 2% almond, and the rest is basically water Usually has sugar, added flavors, and various ingredients including the dangerous carrageenan Coconut Milk Certain coconut milk options are perfect for my Whole 30 enthusiasts. When choosing a Whole 30 approved option, look for the unsweetened version, and AVOID carrageenan. Stay clear of any sweeteners listed in the nutrition label AND in the ingredients list itself. The triglycerides in coconut milk are fatty acids that provide your body with energy that can be used before stored. The rich, creamy texture also comes from healthy fats. What are the drawbacks to purchasing coconut milk?  Artificial sweeteners Carrageenan Now, if you’re a coconut lover like I am, you may want to take a peek at a helpful little guide I whipped up explaining the many differences of all things coconut milk and cream. I wouldn’t want you unknowingly ruining that healthy lifestyle you’re working so hard for. Still, think you may need a “dairy” fix once in a while? I have just the solution for you. Try my Paleo Espresso Gelato with Chocolate Chips. It’s a dairy-free alternative that will have you forgetting you ever had a love affair with milk. Trust me. You’ll also find a variety of other delicious dairy-free and dairy-alternative recipe options I’ve shared to help satisfy those cravings while you adjust.  So, there you have it. A handful of milk alternative options for a healthier lifestyle. The good. The bad. And the homemade. While there are always substitutions that can be made, explore, and choose the products that best support your health goals and needs. To learn more about healthy lifestyle plans that help you lose belly fat, promote healthy skin, hair, and all-around health, head over and check out my programs to see how you can jump-start your health today! Keep thinking Big and living BOLD!

How many of you are guilty of flipping over a box only to glance at the number of calories or fat on the nutrition label? Don’t worry, I get it. We’ve been so conditioned to focus on a couple of pieces of information that we’re missing the big picture. There’s so much more you should be evaluating, whether you’re starting a new weight loss goal or simply ready to begin your new healthy lifestyle. Let’s look at some tips that will help you identify healthy choices by understanding how to understand nutrition labels. A Quick Guide to Your Serving Size To be able to accurately compare the nutritional value of certain foods, you will want to check out the serving size information. Serving sizes are most commonly listed in cups or pieces, then offer the number of grams. The serving size portion is particularly useful in helping you determine the number of calories and additional nutrients you will be consuming. You’ll want to pay close attention to how many servings come in the package as well as the nutritional value per serving. Do these numbers fit within your daily health goals? Will you get enough to eat from the serving size listed? If not, how many servings will you likely need or want, and where does that put your caloric intake? Be careful – it can add up quickly! More Than Just Counting Calories Each label will provide you with calorie information by measuring the amount of energy each serving has to give. The calorie section, as well as calories from fat, will help you manage your weight loss goals and keep you on track. Don’t forget, these calories are determined per serving, so make sure you are accounting for all calories consumed if you’re eating or drinking more than a single serving. The FDA provides a general calorie guideline based on a daily caloric intake of 2,000:  Low-calorie intake: 40 calories or less Moderate calorie intake: 100 calories High-calorie intake: over 400 calories Knowing Your Nutrients You’ll find the nutrients portion of the nutrition label is divided into two groups. Understanding this section will help you make more informed decisions, keep you healthy, and help you reach those weight loss goals. The first group of nutrients listed on the nutrition label (found highlighted in yellow) are a list of nutrients you want to limit in your daily diet. Nutrients in this section consist of: Fat Saturated fat Trans fat Cholesterol Sodium  These particular nutrients can increase your risk of various health issues when eaten in excess. Limiting them is in your body’s best interest. Letting this information guide your decisions will help you reach your weight loss goals while decreasing the likelihood of heart disease, high blood pressure, and certain cancers and chronic diseases. The amount of cholesterol, saturated fat, and trans fat, in particular, should be kept very low. The second group of nutrients (found highlighted in blue) are those that are typically not consumed enough in American diets. In this list, you'll find essential nutrients, such as: Iron Calcium Dietary fiber Vitamin A Vitamin C Consuming the right amounts of these nutrients can significantly improve your overall health, while also helping reduce your risk of various health issues. The Footnote The footnote found at the very bottom each nutrition label is required and usually based off of a 2,000 or 2,500 calorie diet. The percent daily values are a recommendation, and your daily values should be based on your calorie intake needs. This portion of the nutrition label contains valuable dietary advice and will be the same from label to label. These daily values (DV) are recommendations provided by public health experts. Getting to Know the Percent Daily Value (%DV) You will want to keep in mind that the percent daily values are recommendations based on the daily values for essential nutrients with a 2,000 calorie diet. Using the percent daily value as a guide can help you determine if you are consuming more or less than 2,000 calories. This information also helps you keep track of your serving sizes and their nutrient value. Don’t overthink this portion of the label; it’s actually rather simple to use. Using a 0 to 100 percent DV scale, you’ll be able to quickly tell the percentage of each nutrient you are getting from a particular food or drink. Don’t expect this column to add up vertically. These are simply based off of each nutrient’s daily requirement value. This allows you to more easily track which nutrients you may need to consume more of during the day. Keep in mind that 5% DV or less is considered low while 20% DV and up is considered high. This guide applies to both nutrient sections on the nutrition label. Don’t forget these figures are based on one serving size, so remember to do the math if you plan to have more than one portion.  The percent daily value also comes in handy when you want to compare similar products to make the healthiest choice. As long as the serving sizes are the same or very similar, you’ll be able to spot foods that may be higher or lower in each nutrient. Taking the time to evaluate these figures will help you select the items that support your weight loss goals and healthy lifestyle. Nutrient Content Claim One tip that will help you quickly determine if foods are right for your healthy weight loss plan is to evaluate the nutrient content claim. Use this section to understand if a product claims to be low-sodium or high in fiber. For instance, if you want to compare a non-fat product with a reduced-fat product, the percent daily value or total fat can easily be compared using the nutrition label. You’ll be able to use this method when comparing various claims that a food is: Free  Low Light High Items for babies and children younger than age two have their own specific set of regulations. What Are Dietary Trade-Offs? You will also be able to use percent daily value to help you decide on necessary trade-offs to make during the day. This allows you to take more control over the foods you eat without having to sacrifice the foods you love. I bet that just put a smile on your face. Using the percent daily value as a guide, a food high in one content area can then be traded-off with another food low in that same area. So eating that salty pretzel might fit within your weight loss plan if you choose unsalted crackers for your next snack to make up for it. Just be strict about keeping all your total amounts under the 100% DV. Why Can’t I find a Percent Daily Value? You may have noticed that sugar, protein, and trans fat do not provide a percent daily value on nutrition labels. These items aren’t required by the FDA to have a listed %DV since specific guidelines haven’t been established for them. Fun Facts You’ll Remember Now that you have a better understanding of how and why you should be looking at the entire nutrition label, let’s take a look at a few ground rules to consider for your healthy weight loss goals: “First is the worst”- I know, I know, but I guarantee you won’t forget this one! Since ingredients are listed in order of their quantity or weight, you'll want to pay particular attention to the first item listed. Let's take sugar for example. If it's listed first, it's not likely the best choice to support your healthy weight loss goals. A good rule of thumb is to read through the first ten ingredients listed. If they don’t seem to fit your health goals, put it back. “If you can’t read it, don’t eat it” (Wise words from Tosca Reno) - If an ingredient is too hard for you to pronounce, it’s probably an artificial sweetener or preservative that you don’t need. Why load your body with ingredients that offer you no health benefits? Just pass. Limit your sugar intake – Well this should be a no-brainer, but it’s worth mentioning. When it comes to added sugar, it’s best to keep your grams per serving under ten. Beware of the -ose ingredients - If it ends in -ose, beware! It’s a sugar. Would you believe there are over 100 possible names for sugar used on nutrition labels? Don’t be fooled by the fancy words and be on the lookout for those sneaky -ose endings. Your body will thank you for it in the form of weight loss and good health. The most commonly seen are fructose, glucose, lactose, and sucrose. You may also want to scan your nutrition label for words such as syrup, cane, and nectar. Beware of 0g trans fat – Just because it’s labeled 0g trans fat doesn't mean it can't clog your arteries. The FDA allows products with less than 0.5 grams of trans fat per serving to list themselves as 0 grams trans fat. If you’re sticking to a healthy lifestyle or weight loss program, keep in mind that 2 grams are the most you want to consume on a given day. So, if you’re eating an item that claims to have no trans fat but actually has up to 0.49 grams per serving, you’re not doing your body any favors. Quick tip: take a quick scan of the ingredient list and look for partially hydrogenated oil. If you see it listed, it’s probably not the snack for you. The low-fat lie - It’s wise to take a deeper look at the nutrition labels of low-fat and non-fat food. Just remember, they remove one ingredient that tends to give it its yummy flavor and typically replace it with a ton of salt, sugar, or artificial flavorings. Always check your ingredient list. Believe it or not, many times you’re better off buying the original, full-fat version. Fill up on fiber - When you’re looking for fiber content, you’ll also want to check the nutrition label for sugar content. It’s usually recommended to try to eat an equal amount of fiber and sugar. Fiber is what helps slow down the digestion of sugar you put into your body. Your blood glucose level will stabilize, providing you with the same energy levels. In other words, you won’t be experiencing hunger pains within 30 minutes of eating. Reduce that salt intake - Consuming more than 1,000 mg of salt per serving, or over 2,300 mg of sodium per day, puts you at high risk for high blood pressure, stroke, and heart health issues. It’s just not worth it. Try to aim for less than 500 mg of sodium per meal while making it a habit to drink lots of water with your saltier meals. Knowing your fat facts - To achieve the best weight loss results and maintain a healthy lifestyle, be very selective with the fat you include in your daily intake. Saturated fats should be limited, mono-unsaturated fats should be increased, while trans fat should really be left alone. Although there are “good” fats, all fat can trigger inflammation and cholesterol level changes. And while omega-3 polyunsaturated fats are anti-inflammatory and promote a healthy heart, omega-6 polyunsaturated fat will store fat and cause inflammation. Beware of the sugar tale – Unfortunately, reaching for those “other” sugar packets isn’t always as good as it sounds. Many times, you’ll see claims of “zero sugar” or “no artificial sweeteners,” when in reality it usually contains sugar alcohol or “natural” sweetener such as stevia or monk fruit extract. And beware of "sugar-free” claims on nutrition labels as well. Many times, it’s a marketing tactic and only refers to refined sugars. This allows companies to continue using syrup or various natural sweeteners like honey or molasses. Taking the steps to a healthier you require discipline, work, and knowledge. Now that you have a better understanding of nutrition labels, you’re ready to make informed decisions your body will love you for. And don’t forget to add bone broth to your diet for numerous added health benefits! Head over and grab a few healthy bone broth recipes now! Keep thinking Big and living BOLD!

I’m sure you've heard many claims over the years of the benefits of drinking lemon water, but how accurate are they? Is there any truth to lemon water being more beneficial in the morning?  Will it really help you get beautiful, radiant skin? Does adding lemon have the ability to change the pH balance in your body? With so many claims out there, it can be a little frustrating trying to separate myth from truth. Let’s take a look at some of those lemon water claims and figure out what health benefits it may be able to provide you. Most of us are very aware of the necessity of water and the amazing benefits it provides us, including:  Keeps your body hydrated Helps flush out impurities Keeps your skin healthy Supports digestive health Supports kidney health But let’s take a deeper look at the possible health benefits of adding lemons and drinking lemon water daily. Did you know lemons have a long list of healthy nutrients you may not be aware of? Not only are they low in sugar, but you'll also find nutritional value, including: Riboflavin Folate Vitamin B6 Vitamin A Vitamin E Calcium Magnesium Iron Lemons contain fiber and plant compounds; credited with helping to reduce blood cholesterol. Vitamin C also serves various health benefits and can be found in lemons. Lemon Water Benefits Lemon Water Boosts Your Immune System Lemons are a good source of vitamin C; known for boosting your immune system by helping your body produce more white blood cells. White blood cells keep you healthier by fighting off viruses and bacteria; perfect for warding off colds and the flu. But now we need to ask: Am I getting a large enough dose of vitamin C by drinking lemon water? The National Institutes of Health states the average woman needs approximately 75 mg of vitamin C daily. The juice of one lemon will provide approximately 31 mg of vitamin C. So by cutting up just one lemon a day and squeezing it into the water you drink throughout the day you’ll be well on your way to the recommended 75 milligrams a day! Drinking Lemon Water Helps Balance Your Body’s pH Levels It’s been said that although lemons are acidic, they can help with the pH balance of your body after they’ve been metabolized fully. This is attributed to its alkalizing effects and has even been credited with helping treat inflammation throughout the body. Some patients with arthritis, gout, and sciatica have said they’ve found relief from adding lemon water to their diet. But can it really have this much power over the pH balance in your body? I hate to tell you that this is yet another dietary misconception. The foods you eat just don’t have the ability to change your pH balance. But don’t get me wrong; water is always a healthy and powerful choice and should be a huge part of your daily routine. Lemon Water Promotes Healthy Skin Water will always be beneficial for healthy, glowing skin. And now we’re hearing that adding lemons has the fabulous effects of youthful-looking skin, fewer wrinkles, and banished blemishes? It’s true that vitamin C provides astounding skin benefits. Your skin will have fewer fine lines and put up a strong fight against acne. It will have a brighter, healthier tone and reduced dryness. Add to it the amazing benefits of collagen and your skin will have a youthful glow. While there are no studies with concrete evidence to support the claim that lemons in your water are a must to achieve these results, water is still your skin’s BFF and is a must with or without the lemon! Lemon Water Makes a Great Diuretic They say sipping on warm lemon water throughout the day will help purify your body. Supposedly, starting your day off with a glass helps get your system moving. While you sleep, your body is losing water; making water in the morning a great way to start your day. Flushing toxins regularly with water alone helps your body stay healthy. Adding lemon to your water may help promote some healthy digestion, but there just isn’t enough proof to support the lemon claim. While it certainly can’t hurt, chances are, all the credit should still be going to your daily water intake and not the lemons added into your water. Get Rid of Kidney Stones by Drinking Lemon Water It’s true - lemon water can help reduce the risk of kidney stones. Already have a few stones lurking around?  Lemons can help boost your urine’s citrate levels, leading to the breakdown of certain stones. Citric acid causes an increase in your urine pH and creates a not-so-friendly environment for stones. If you haven’t experienced a stone, consider yourself fortunate and drink up that lemon juice! Drinking Lemon Water Helps You Lose Weight While water, in general, is fantastic for your overall health, as well as helping you meet weight loss goals, adding lemon to your water may also provide weight loss benefits. A study noted warm lemon water in the morning helped in the suppression of body fat, as well as a reduction in weight gain in their subjects. Morning lemon water was credited with quicker weight loss results. You’re also filling your stomach with an extremely low-calorie, low-sugar beverage that will keep you hydrated, cleansed, and feeling fuller. Lemon Water Improves Your Digestive System Have you been hearing that lemon water helps with your digestive system by providing relief from: Heartburn Bloating Diarrhea Constipation Gas Indigestion Normal daily water intake helps flush out impurities. Some studies suggest that a glass of warm lemon water as soon as you wake up can help get your digestive system going for the day. There is some truth to this. If you add the pulp of lemons to your water, you can improve your gut’s health. Pectin, the main fiber found in lemon pulp, helps slow sugar and starch digestion and may lower your blood sugar levels as well. Lemon Water During a Keto Diet If you’ve chosen a keto lifestyle, you’ve probably heard mixed reviews on the effects of lemon. Will lemon water interfere with ketosis? Does it improve detox effects while on the keto diet? What do you really need to know? Keto is a low-carb lifestyle, so hydrating your body is a must! Yes, it’s always a necessity, but with the keto diet, your limited carb intake is what releases excess sodium and water from your body. While we want excess water retention gone we still need to stay hydrated. Adding lemon may give you extra nutrients along with a refreshing way to stay hydrated on keto. Will Lemon Water Prevent Ketosis? If you’re worried about the fructose levels booting you out of ketosis, there’s no need. Lemons only have about two grams of carbs per ounce, so your keto efforts aren’t at risk. In fact, a little lemon water cleanse can be good for your keto plan if you stay away from pasteurized lemons. These have added sugar and have been stripped of their vitamin C benefits. So, there you have it! A closer look into the myths and musts of drinking lemon water. Keep thinking Big and living BOLD!

It’s no secret that your body is being exposed to a variety of toxins every single day. From foods to the air you breathe in, toxins are everywhere. While you can’t avoid them completely, you can certainly make conscious choices to help eliminate many of them. Keeping your body happy, healthy, and as toxin-free as possible is essential to being the best version of you. So how can you support your body’s natural cleansing system that is hard at work, protecting your cells from damaging toxins? Let’s take a look at some valuable tips you can start with today to help you begin the detox process. Natural Cleansing Abilities Your body has the incredible ability to reduce toxins, cleanse, and protect itself. This doesn’t give you a free pass to wreak havoc on your body and expect it to take care of the damage though. You still need to do your part to help your natural cleansing systems run as efficiently as possible. Without your efforts, your body cannot effectively do its job to help you be and look as healthy as possible. And I’m not talking about adding a random juice cleanse here and there and expecting them to do the work for you. Typical juice cleanses are very high in sugar and lack protein and  healthy fats your body needs. Instead, I’m talking about a healthy, conscious, regular cleansing effort, as well as daily support, that resets and restores your body. Daily Cleanse = Lifestyle Change When you're willing to devote yourself to a cleansing lifestyle change, your body will love you and reward you for it. By making this commitment, you’ll be helping it protect itself from cell damage and shed unwanted pounds, all while boosting its natural detox abilities. Sounds pretty good, right? Just look at some of the incredible benefits: Protection from hormone-related diseases, such as breast cancer Protection from memory loss Reduced pain and inflammation Reduced bouts of fatigue Reduced fine lines and wrinkles Creating Change While you can’t avoid every toxin, you CAN be cautious, educated, and proactive about limiting your body’s exposure to them. What better place to start than with what you’re eating and drinking? Your daily diet habits may be what is holding you back from having a well-tuned natural detox factory inside you. The Necessity of Filtered Water If water isn’t already a huge part of your daily routine, it’s time to make that change right now. Water helps flush out the toxins in your body and can also help you shed some unwanted weight by keeping you feeling full. And if you haven’t already invested in a quality water filter, you’ll want to add this to your list of changes as well. It’s important to remember that toxins still have the ability to sneak through our regulated filtration systems. Even these low doses of toxins can build up over time and be harmful to your body. So start practicing using filtered water when brewing your coffee, making tea, or cooking your meals. It’s always better to be proactive. Health risks from toxin build-up can include: Memory loss Prenatal growth and development issues Increased risk for various diseases, including: Cancer Heart Disease Impaired brain function Infertility So while you may be patting yourself on the back for getting in your full two liters of recommended water a day, you may be taking in a few little surprises you were unaware of. Wondering which toxins you could possibly be drinking? Take a look at a handful of them:  Lead Copper Aluminum Cadmium Pesticides Chlorine Acrylamide Bisphenol A (BPA) Not exactly what you imagine to be in your refreshing glass of water, is it? Detox with Food Choices Choosing your food wisely will reward you in the long run. Eating foods that are processed won’t deliver the healthy, detox benefits your body needs. Try sticking to a daily diet that is rich in whole foods instead of reaching for a quick processed snack or meal that won’t deliver the nutritional value your body needs. If you’re depriving yourself of these necessary vitamins and nutrients, your body can’t cleanse itself efficiently. When you make unhealthy food choices, you’re cramming your body with: Trans fats Artificial flavoring Artificial coloring Heavily refined oils Refined grains Refined sugars Artificial  Sweeteners Preservatives And what can all these toxins deliver? Inflammation Weight gain Fine lines and wrinkles High blood sugar Dull skin tone Increased insulin levels Increased risk for heart disease and type 2 diabetes Doesn’t paint a pretty picture, does it? So why burden your body with choices that are keeping you from being your best self? Why not fill your body with whole foods that work with your natural detox systems to keep you feeling your best? Try creating a diet full of: Vegetables Fruits Pasture-raised eggs Poultry Meat Foods to Pass On There are many other items you can and should do without. For instance, did you know that whole grains aren’t as good for you as you may think? While you’ve been conditioned to think you need whole grains in your diet, you are adding a ton of carbohydrates that are only causing harm to your system. Your spiked blood sugar levels tell your body to produce more insulin, while carbs also block anti-aging nutrients you would otherwise be getting from various foods. Grains also cause damage to your intestinal lining, leading to the possibility of leaky gut and toxins in your bloodstream. Most grains are also full of gluten and harmful to many. Gluten can lead to the onset of autoimmune disorders, arthritis, joint problems, and issues with the digestive system.  Going Organic Whole foods provide the antioxidants your body needs to prevent damage to your cells by toxins. And choosing organic options is a big bonus! You'll be reducing your exposure to the harmful effects of pesticides. Did you know that while the body can, in fact, metabolize and excrete some pesticides, it can also store it in your fat? Pesticides have been linked to various health issues involving infertility, gut, brain function, respiratory system, hormones, and your skin.  Organic is starting to sound like it's worth the extra expense, isn't it? And with favorites such as apples, grapes, and strawberries having the highest levels of pesticides, it may be worth looking into making that change. So which foods are among the lower end of the pesticide concentration level list? Try gravitating more towards avocados, onions, pineapple, broccoli, mushrooms, and cabbage. You can also try one of my favorite go-to detox foods. Incorporate one or two a day to really help get your cleansing systems to optimal performance: Bone Broth: Loaded with collagen, bone broth is always my number one go-to. Collagen is full of glycine. Glycine is your body’s superpower. As a powerful detoxifier, it is responsible for cleansing your cells, strengthening your immune system, and fighting inflammation. Easy to see why bone broth rich in collagen would be my number one choice, right? Seaweed: Alginate, found in seaweed, is known to absorb the toxins within your digestive tract. It is also packed full of minerals that help rid your body of toxins. Curcumin: Found in turmeric, curcumin is a known anti-inflammatory and antioxidant. It has been credited with supporting weight loss, reducing your risk of certain cancers, and helping improve memory in patients with Alzheimer's. Apples: Did you know that apples help rid your body of heavy metals? Even more reason to have an apple a day! Cilantro: Also known as the leaves of the coriander plant, cilantro can help reduce your body’s absorption of lead. The coriander seeds offer the benefit of boosting your body’s natural detox abilities. Pretty powerful! Kale, Cabbage, and Brussels Sprouts: Just to name a few, these veggies work best when eaten raw and are known to help detox your body by forming molecules that fight off cancer. Happy, Healthy Gut I often talk about a happy gut and this is a perfect example of its importance. When your gut is inflamed and the intestinal lining is weakened, you’re at risk of toxins passing or leaking through to your bloodstream. Luckily, bone broth is packed with collagen and nutrients perfect for healing a compromised gut. And a happy gut helps support your natural cleansing systems at work. By creating a daily bone broth diet full of rich collagen, you’re arming your body with the tools it needs to heal and protect. When your gut is happy, your body can be effectively working to detox and burn fat.  Healthy Inspiration You know I’m all about sharing my favorite foods and recipes to help get you started in the right direction. There’s just nothing quite like the amazing powers of bone broth recipes, rich in collagen, to help your body detox, heal, and slow the signs of aging. Golden Bone Broth No matter what season it is, I love soup. It’s filling, nutritious, and full of the benefits I know my body needs. And the best part? You guessed it — bone broth loaded with collagen! It happens to be full of glycine; an amino acid which helps your liver cleanse your body of toxins.  But this particular favorite of mine also has the added benefits of turmeric; a powerful anti-inflammatory with a variety of health benefits and healing properties for the whole body. Paired together, you get a yummy bowl of health benefits. Add in a few of your favorite detox-worthy vegetables and you’ve got the makings of a soup that can heal, cleanse, strengthen, and firm. Here’s what you’ll need to prepare 1 serving of soup: 8 ounces of Bone Broth or my Collagen Broth To Go 1/4 to 1/3 cup of coconut milk 1/2 tsp ground turmeric powder or 1 1/2 tsp fresh ground turmeric 1/4 tsp salt 1/4 tsp pepper 1/4 tsp garlic powder or 1 clove of garlic *If you’ve chosen to make your bone broth using the Collagen To Go, add in your favorite veggies Directions: Add all of your ingredients to a small pot and heat on medium until the bone broth reaches a slight rolling boil. Cool and enjoy! The Celebrity Challenge Are you in need of just a bit more motivation to take the leap into a daily cleansing lifestyle? How about a 21-Day Detox challenge that will have you looking and feeling better on the inside and out? I’m talking about a jumpstart that helps celebs feel and stay healthy, glowing, energetic, and fit. With my Bone Broth Diet Cookbook to guide you through this amazing detox, you’ll learn how the celebs keep the weight off and reap the benefits that collagen-rich bone broth recipes have to offer. And my original bone broth is so easy to make. Once you’ve prepared all your ingredients, you can simply set it and forget it in your crockpot for six to twelve hours. Ingredients: 2 unpeeled carrots 2 stalks of celery, chopped 1 medium onion, chopped 3 cloves of garlic 3 ½ pounds of grass-fed beef bones or 2 pounds of raw chicken bones 2 teaspoons of kosher salt 2 tablespoons of apple cider vinegar Be sure to add enough water to your crockpot to cover all your ingredients about an inch. You’ll want to skim your broth occasionally, then pour it through a very fine strainer once it is finished. Add additional seasoning to your desired taste and enjoy! What’s even better is being able to freeze any extra broth for up to three months. Perfect for batch cooking. Follow these simple directions and you’ll be sipping tasty collagen goodness in no time.  Making these changes will be a rewarding accomplishment with life-long benefits. Switching your food choices to detox-friendly selections and filling your body with a superfood such as collagen will help restore the nutrients your cells need. While restoring elasticity, a healthy glow, and bringing healing throughout your body, you’ll be on your way to a healthier lifestyle. Let’s get started!

Our bodies are amazing, aren’t they? Have you ever just taken a moment to think about all the fabulous things our bodies do for us? Especially when we make it a point to keep it well taken care of. One of those awe-inspiring functions is its ability to remove toxins from our system and protect us from illness. Just think about that for a moment. Our bodies are self-cleansing and self-detoxifying! So how is this all possible and what can we do to help support it? Toxins Let’s start by breaking it down. What exactly is a toxin? They are harmful substances that can damage your body after one exposure or repeated exposure over a certain period of time. And whether we like it or not, we’re all exposed to low-levels of toxins every day. Even inside your own home. Unfortunately, even these low-level exposures take their toll on our health. Health issues such as memory loss and migraines can be attributed to toxic heavy metals, which attack our brain cells. Neurodevelopmental disorders, including learning disabilities, have been linked to various chemicals and pesticides as well. While our bodies do have a way of cleansing and detoxing, there are still many toxins out there we just can’t break down easily. These particular toxins end up being stored in our fat tissue and eventually sneak into our bloodstream. From there, they’re able to do their damage on areas including: Brain Heart Lungs Eyes Stomach Sexual organs Liver What Are the Signs? Wondering if you’re in need of a detox? You know your body best so pay attention to signs that may be pointing to your body asking for your support. There are many signs ranging from subtle to more severe, including: Skin irritation Bloating Menstrual issues Allergies Fatigue that can’t be easily explained Low grade infection Puffiness, dark circles, or bags under your eyes Cognitive changes such as confusion A Self-Cleansing Body When your body goes through a detox, it is cleaning your blood by removing various toxins and impurities. Toxins are removed from all areas of your body, including: Kidneys Liver Intestines Skin Lymphatic system Lungs The Importance of Gut Health You’ve heard me say over and over how important it is to keep your gut happy and healthy. Let me remind you that gut health is directly related to the health and proper functioning of your entire body. Making your gut health a priority can help reduce the risk of an ongoing list of additional health issues. Not only that, gut health is also linked to the cleansing and detox functions of your body. A happy gut means protection for your entire digestive system, including your oh-so-important liver. Your liver is responsible for preventing food toxins from reaching your bloodstream by acting as a filter. It has the ability to take in your bacteria and toxin-filled blood, cleanse it, and send it back out. Keeping your liver in good shape also supports its role in storing vitamins, producing bile, and digesting fats. But that’s not the only vital role your digestive system plays. Let’s take a look at how all of these are intertwined.  The Role of a Happy Gut When we have poor gut health, waste and other unwanted substances can actually be reabsorbed back into our system. Yuck. Not only does this increase the risk of toxins wreaking havoc in our bodies, but it also puts undue strain on our organs. They’re already working overtime to keep our toxin levels low, so why add poor gut health to the load? A well cared for gut helps the natural cleansing process in ways you may not realize. For instance, when the inner wall muscles of our intestines are healthy, they are able to relax. This allows food to be moved through the intestine without trouble. You’ll also be supporting the health and functioning of your kidneys. They act as a constant filter for your blood and flush out toxins through your urine. When there are no tears in your digestive system for food to escape through, you are not at risk for the added toxins caused by leaky gut. Similarly, the health of your gut makes for a strong stomach lining. It is then able to protect itself from potential damage by gastric acid. When your gallbladder is stimulated to produce and release bile, it will help flush cholesterol and toxins to your colon. A healthy colon is vital since it is responsible for the removal of those toxins. Signs of Poor Gut Health and an Overworked System Even if you feel you’re doing everything you can to stay healthy and fit, your body still needs your help. Your organs are constantly working overtime to detox and provide natural cleansing. As your organs become burdened and overworked, there are several symptoms you may notice and should pay close attention to, including: Bloating Fatigue Muscle aches and pains Digestive issues If these issues are left and untreated, you could be leaving yourself vulnerable to more serious health problems. Take your gut health and exposure to toxins seriously. So, What Can You Do? Try committing to a lifestyle change that will benefit your health while supporting your body’s cleansing abilities. Here are five fabulous ways to get started: Choose foods that help support your body through the natural detox and cleansing process. Contrary to what some people think, they are definitely certain foods with the ability to heal your body and remove impurities, while also improving your gut health. Let’s take a look at some of my favorite go-to foods: Beets are known to help keep your liver strong and healthy. They provide support your liver needs and help get rid of your body’s toxins. Collard greens are full of calcium. Adding foods rich in calcium can help protect your body against toxins such as lead. Garlic and onions support the detox and cleansing process by making the antioxidant glutathione. Extremely rich in sulfur, this antioxidant is crucial because it will latch onto toxins in your body and carry them out. It is particularly helpful in flushing out heavy-metals and protecting your kidneys against damage. Peas and Spinach, along with other foods high in vitamin B1, help rid your body of lead by reducing its ability to absorb this horrible toxin Lemons are a great example of a food that can help flush out impurities. Lemon juice is known to stimulate your liver for this very purpose. Lemons also contain vitamin C, which helps produce glutathione. Water, water, and more water! Drinking plenty of water each day helps eliminate waste and keeps all systems functioning properly. Pretty simple way to detox, right? It also supports healthy kidney and bowel functions. Drop in a wedge of lemon and your body will love you for it. Quick tip: Be sure to drink filtered water to help cut down on your exposure to impurities. Limit your exposure to pesticides by eating organic foods. We know we can’t avoid all toxins we are exposed to on a daily basis. However, we can make conscious choices that help reduce extra exposure, so why not choose to put our health first? There are so many hazardous chemicals, additives, artificial colors and flavoring, and even dangerous packaging materials out there. Going organic is one huge step in the right direction. Exercise regularly to help rid your body of those toxins! On top of the many other amazing benefits of adding physical activity to your routine, exercise will help eliminate unwanted waste from your system. Adding thirty minutes to an hour each day can help you strengthen, tone, shed pounds, increase mood, boost energy and flush your system. In fact, what if I told you that exercise will even help speed up the cleansing and detox process? Here’s how it works: When you exercise, blood is circulated throughout your body more efficiently. This allows the nutrients you’ve taken in to be more easily dispersed to your muscles and organs. By exercising, you are also helping circulate your lymph fluids throughout your body. This process helps remove the toxins from your body. Exercising causes you to increase the amount of oxygen you take in. To take in additional oxygen, your cells will need to push out the stored toxins to make room for the extra oxygen. Pretty impressive. By exercising, you’ll also remove toxins through the pores of your skin as you sweat. So start up that exercise routine! Get your rest! You may not realize this, but sleep is an important part of detox. Establishing regular sleep patterns has been linked to detoxing your brain. In fact, research has shown that waste is removed from your brain during the hours of sleep. This brain detoxification is known as the glymphatic system. When you deprive your body of enough sleep, toxins begin to build up as your glymphatic system becomes less effective. Some of these toxins and waste that build up in your brain are believed to be linked to various brain diseases, including Alzheimer’s. Great reasons to make sure you’re getting your beauty sleep. Take care of your gut! I just can’t stress this one enough. In order to keep your body working and running smoothly, you’ve got to make a conscious effort to do right by your gut. You can support gut health easily with the food choices you make. And what do you always hear me rave about when it comes to gut health? Bone broth and collagen! Yes, it’s really that simple! Adding bone broth and plenty of collagen to your daily routine is a quick and easy way to get your system back on the road to wellness and warding off toxins. Not only will you strengthen the systems at work that protect your body from harmful toxins, you’ll be creating a strong defense against additional health issues.  Other major benefits from adding collagen-rich bone broth to your daily diet include: Radiant, youthful skin tone, thanks to collagen Improve your skin’s firmness and elasticity Reduce fine lines and wrinkles Strengthen your hair and nails Shed unwanted pounds Improve your muscle tone Reduce your risk of heart disease Reduce your risk of certain cancers Reduce inflammation And the list goes on! Bone broth is packed full of vitamins, nutrients, and collagen; all necessary to keep your gut happy. And the amazing bonuses the skin gets from collagen are just too good to pass up. Cleansing Made Easy By making bone broth and collagen part of your health routine, you can also support your body’s cleansing abilities by incorporating an intermittent fast. While you may be thinking fasts are not for everyone, you might change your mind in a moment. With my intermittent plan, you’ll choose two days a week to fast, while sipping on six tasty cups of collagen-filled bone broth throughout the day. Don’t worry, it’s so filling that you won’t have the unwanted headaches or feelings of constant hunger and cravings. Giving your body this simple cleansing boost will help you detox, while increasing your energy levels, improving gut health, and elevating your mood. I even have a collection of my favorite bone broth and collagen recipes ready for you to try out! Remember that list of healthy, cleansing foods you read about earlier? I have a recipe loaded with collagen and greens to help you detox while feeling full and satisfied. With a ton of added veggies, extra fats, and fiber to fill you up, you’ll breeze through your fasting days and come out feeling fantastic! Not to mention, looking fantastic from all that collagen your body will be rewarding you for. Here’s what you’ll need for my Spicy Bone Broth with Greens recipe: Prep Time: 10 min Cook Time: 10 to 15 min Yield: 1 quart or 4, 8-ounce cups  Ingredients: 4 ½ cups bone broth 1-inch knob fresh ginger, sliced 1 clove garlic, smashed Pinch of cayenne Pinch of cumin ½ teaspoon ground turmeric, to taste 2 or 3 black peppercorns Pinch ground cardamom, optional 2 cups chopped dark leafy greens – I like to use dandelion greens, spinach, chard, or kale Celtic or Pink Himalayan salt, use after serving Directions: Add all your ingredients, except the greens, to a large pot and barely simmer for 10 to15 minutes. Strain the solids in a fine mesh strainer. Add the chosen greens to your bone broth and let it sit covered. For tender greens such as spinach, let it sit for 10 minutes. For more fibrous greens such as kale, let it barely simmer in the bone broth for 10 to 15 minutes. Let’s not waste any more time. Start implementing these five fabulous tips today and help support your body’s efforts. Get started with these amazing bone broth and collagen recipes now! Keep thinking Big and living BOLD!

Everyone’s talking about collagen these days and for a good reason. It isn’t just the latest fad in skincare or the next “it” supplement on the shelf. Collagen is vital to your body, and you may not realize just how much it does for you. Unfortunately, your body begins to drastically slow down the production of this important protein in your twenties. Yikes! So why is it so important, and what can you do to make sure you have enough? I’m glad you asked! What Does It Do for Me? Collagen is essential to your bones and connective tissues. It supports your skin’s elasticity and youthful appearance by battling fine lines, wrinkles, and gifting you with a healthy glow. Muscles function is supported, while a healthy digestive system is also on the list of pros. You’ll also be getting its incredible anti-inflammatory properties which have done wonders for many suffering from arthritis. The power to relieve joint pain by promoting cartilage tissue and its ability to support heart health are also among the many wonderful benefits it can provide. Collagen is known to support your immune system and helps heal the damage that can be done by various toxins. With so many wonderful benefits, maintaining this essential protein should be near the top of your list, wouldn’t you agree? What Can I Do? While there are several things you can do to help replenish the collagen levels in your body, I’m excited to introduce you to my new Flavorless Complete Collagen Protein. It’s the simplest way for you to ensure your body is getting the protein it needs on a daily basis. What’s so amazing about this flavorless peptide powder? It can be added to ANYTHING!  That’s right - help out those skin cells and strengthen your soft tissues by adding a scoop… in your morning coffee or tea into your yogurt or juice to your glass of wine or cocktail Love to bake? Toss in a heaping scoop to any of your favorite recipes and reap the rewards without a hint of flavor to interfere with your baked goods.  If you need a bit of inspiration, I have plenty of yummy recipes for you to start with. Imagine the good you’ll be doing your body with the extra collagen added to these delicious recipes! And you know many of them include my favorite go-to bone broth. The Extra Benefits Our Flavorless powder is made of pure beef protein, easy for your body to digest, and highly concentrated and is the perfect alternative to whey protein. Aside from being incredibly easy and versatile to incorporate into your daily routine, this clean protein offers a number of other wonderful benefits, including: Keto-Friendly Non-GMO Grass-Fed Collagen Protein Dairy Free Gluten Free Soy Free Adding this simple step to your normal routine will also promote healthy, lustrous hair, strong nails, and support your weight loss goals. Who could pass up these benefits? With a solution so simple, there’s no reason your body should be missing out on its daily dose of collagen. Order your Flavorless Collagen Protein today! Dr. Kellyann’s Complete Collagen Protein Recipes To Try PROTEIN CREPES 1 scoop Dr. Dr. Kellyann's Complete Collagen Protein  2 whole eggs  1 tsp vanilla extract  Optional - fruit, honey, chocolate  Directions: Place a non stick skillet over medium high heat. In a bowl combine eggs, collagen protein powder and vanilla extract. Whisk until powder is dissolved.  Scoop about 1⁄2 of the mixture (if using an 8" pan) or 1/3 of the mix if using a smaller pan, into the pan and rotate pan around so the batter spreads thin. Cook until the bottom is lightly browned and flip it over to cook through.  Top with your favorite fruit, or drizzle with melted chocolate or honey!  KETO COFFEE  1 scoop Dr. Kellyann's Complete Collagen Protein  ½ cup unsweetend almond milk  1 packet Dr. Kellyann's Collagen Coffee 1⁄2 tsp cinnamon 8oz hot water  1 tbs coconut oil, MCT oil, or butter  Directions: Dissolve Collagen Coffee into hot water, use a large blender to combine all the ingredients. IMPORTANT: Ensure that your blender has plenty of room for the heat to expand to avoid combustion.  CHOCOLATE COCONUT ENERGY BITES  1 scoop Dr. Kellyann's Complete Collagen Protein  2 tbs cacao powder  1 tbs ground coconut  2 tbs coconut oil, melted  2 tbs almond butter  Directions: Add all ingredients into a bowl and mix well using fork. Roll into balls. Optionally roll and coat balls with cacao powder or coconut flakes. Put in fridge for 30 minutes to form, then enjoy! COCONUT VANILLA TURMERIC FAT BOMBS  1 scoop Dr. Kellyann's Complete Collagen Protein  1⁄4 cup unsweetened coconut flakes, plus extra to garnish  1⁄4 teaspoon ground turmeric  1⁄4 teaspoon ground ginger  1 tablespoon filtered water  1-2 tsp of vanilla extract  1 packet Dr. Kellyann's Collagen Shake in Vanilla Almond Directions: Place dry  ingredients into food processor. Blend until well mixed and crumbled. Add water to food processor. Mix until dough forms. Form five small balls out of the dough and roll in coconut flakes. Refrigerate for at least 30 minutes, and enjoy! Order Complete Collagen Protein and have more recipes delivered to your inbox.

You’ve seen plenty of weight loss ads and shelves stocked with the latest miracle fat buster, right? While these fad diets may come and go, the decision to make long-lasting lifestyle changes is what your body truly needs. There’s no secret pill that will help keep the weight off once you’ve reached your goal. Making choices that support your weight loss and maintenance goals will help you stay healthy, while also providing a few bonus benefits along the way. The Power of Intermittent Fasting Wondering how some people manage to make it through a fast without the dreaded rumbling stomach and lightheaded spells? With my bone broth intermittent fasting, you'll be able to make it through the day without experiencing the major cravings and hunger that many people do when they try a typical fast. I recommend that you sip on up to six cups of my satisfying bone broth to keep you energized and satisfied. You can also count on reaping the benefits it provides for your weight loss goals and your entire body. I don't want you to think of intermittent fasting as just another diet either. I’m talking about a healthy, cleansing change to your normal lifestyle. And it can absolutely be tailored to your needs. Choose to try fasting between short periods of hours that are convenient for you, or a longer window of fasting time. A routine that works for you will help you make this a permanent change to your health. With my bone broth plan, I recommend choosing two days each week, sipping throughout the day to help you lose those pesky, unwanted pounds. By kick-starting your new routine with intermittent fasting, you allow your body to gradually adjust to fewer calories, unlike crash course fad diets. Incorporating my bone broth ensures you are giving your body the nutrients it needs to stay healthy and energized. You're pumping your body full of collagen, vitamins, and proteins needed to support your weight loss goals. Additional Benefits Not only can intermittent fasting with bone broth help you achieve your weight loss goals, but it can also offer you several amazing health benefits. Did you know that fasting has been shown to help decrease your risk of diabetes? It even helps protect you against heart disease and high blood pressure. Take a look at these other incredible health benefits from simply adding a bone broth fast to your routine twice a week: Helps prevent asthma attacks Helps improve the effectiveness of chemotherapy treatments - Some studies have shown that cancer cells can actually be weakened through intermittent fasting Lessen the side effects of chemotherapy treatments Reduces inflammation Helps lower your resting heart rate Helps improve your blood sugar levels Reduces autoimmune disease symptoms - fasting has been linked to regenerating new cells while killing off autoimmune T cells And how about those collagen packed bone broth benefits? You may be focused on just a weight loss goal at the moment, but are you ready for the big picture? Collagen, naturally produced by your body, is responsible for your skin’s elasticity. It’s the powerhouse behind your glowing skin and incredible skin tone. By adding collagen into your daily routine, you’re fighting the battle against fine lines and wrinkles. You’ll also be armed with anti-inflammatories to help relieve joint pain, heal acne scars, stretch marks, and eczema. Need more reasons to jump on the bone broth weight loss wagon? Collagen also provides health benefits to the heart, liver, kidney, intestine, and skeletal muscles. Speaking of muscles, collagen can help with muscle tone, strength, and definition. Just think of these added bonuses you’ll enjoy by making bone broth a regular part of your weight loss routine! Success Stories Perry is the perfect example of someone dedicated to making a life change for his weight loss and maintenance goals, health, and self-confidence. After starting my bone broth diet, he noticed a boost in energy, a more youthful appearance, and a healthy, happier gut. Thirty-five pounds lighter, he also noticed a change in his mental health and has the self-confidence he longed for. The best part is, he has been able to stick to his healthy choices and keep the weight off. No more days of feeling tired and bloated. He’s healthy, happy, and confident. Fact vs. Fiction When it comes to shedding pounds, there are still many of you who may not have heard that losing weight quickly may actually bring around the best weight loss results. Remember when we were conditioned to believe that a slow, steady pace was the best way to see weight loss results? Studies found that those who were able to lose pounds quickly during the beginning of their diet were actually able to continue losing more weight around their sixth month than those who took the slow and steady approach. One thing researchers noticed was the quick loss group showed more initiative in eating fewer calories and increasing their exercise routines. Their theory was that quicker results lead to more motivation. When the pounds came off, the energy levels went up, the confidence levels began to shine, and they pushed harder to reach their goals. Makes sense, doesn’t it? In fact, the study also showed that this same group’s likelihood of maintaining their new weight and lifestyle was five times greater than the other group. Ready to start your own transformation? Follow this simple and delicious bone broth recipe that can be stored in the fridge for up to three days. You can even make it in batches and freeze the excess broth for up to three months. If you need something more convenient, grab my easy on-the-go options for work, vacation, or any quick fix need. No more excuses for not staying on track and meeting those goals. It just doesn’t get much easier than this! Slim down, perk up, and live a healthier lifestyle. We have all the tools you need. From recipes and education to ready to eat and to-go choices, we’ll help keep you on track. Leave behind your old habits and say hello to a healthier new you. Let’s get you started! Keep thinking Big and living BOLD!

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

That time of year has snuck up on us again. It’s time to break out those shorts, summer dresses, and pool toys. No matter what your summer has in store for you, don’t forget to keep yourself hydrated and have lots of healthy treat options available. Snack Prep Day I’m big on setting aside a day for some serious batch cooking. I gather several of my favorite healthy recipes for an afternoon of summer snack making. It’s a fantastic way to make sure there’s always something nutritious and yummy on hand when I need a snack, whether I’m working around the house or headed out for a walk. Bite-Sized Collagen One of my favorite go-to summer snacks is the Coconut Mocha Collagen Fat Bombs. The blend of chocolate, coconut, and coffee doesn’t seem like it could possibly be healthy for you, yet you’ll be enjoying a low-carb snack loaded with collagen and free of added sugars. Not only will you be providing your body with anti-inflammatories, but you’ll also be creating a happy gut, boosting your immune response, and fighting off the signs of aging skin. You’ll love how quick these Fat Bombs are to whip up and all you’ll need is: ¼ cup coconut oil ½ cup canned full-fat coconut milk 1 scoop or 1 packet Chocolate Collagen Shake™ or 1 packet Collagen Hot Cocoa™ 1 packet Instant Collagen Coffee™ ⅛ cup shredded unsweetened coconut (and a bit extra to sprinkle on top) Pop these easy to make treats in the fridge or freezer, and you're set for a warm summer's day snack with a lot of added benefits! Bone Broth Cool Down Another summer love of mine is the Blackberry and Blueberry Bone Broth Popsicle. Your whole family will be beating the heat with this berry-packed sweet treat. And you know I can’t recommend bone broth enough! Not only will you get the antioxidant benefits from the berries, but you’ll also be providing your body with the benefits of:  Detoxing and cleansing Healing worn joints with its abundance of nutrients Helping repair and reset an unhappy gut Helping boost weight loss Calming inflammation throughout the body Providing collagen to help fight fine lines, wrinkles, and dull skin tone Pretty impressive for a popsicle, isn’t it? The bone broth will also help fill you up so you won’t feel the urge to overeat. You’ll be happy to know they are very low in calories as well as carbs. And don’t get me started on the blueberries! Choose to eat them dried or fresh. Either way, these are an excellent snack anytime, anywhere —and the anthocyanins in blueberries help keep your skin and eyes protected from sun damage. Not too shabby for a little bone broth snack concoction. Grab these simple ingredients, and you'll be popping them in the freezer in about 10 minutes! ¼ cup water 6 ounces blackberries, fresh or frozen 2 cups chicken bone broth 6 ounces blueberries, fresh or frozen ½ cup freshly squeezed lemon juice, about 4 to 5 lemons Stevia or monk fruit to taste Quick Mix for Any Occasion A simple little recipe I like to throw together for any occasion from hikes to running errands is my Paleo Tropical Trail Mix. It's full of necessary nutrients and antioxidants. The almonds also provide some pretty fantastic cholesterol and blood pressure benefits.  And best of all, you’ll be increasing your collagen production with this tasty snack. That’s right! You’ll be snacking your way to tighter skin, fewer wrinkles, and a gorgeous glow for the summer. Toss these ingredients together for an easy go-to snack mix you can store in bulk or pre-measured portions. Will you be heading outdoors with your mix? I like to make an extra batch without the dark chocolate, just to make sure I avoid any summer melting mishaps. Grab these ingredients for your trail mix: 2 ½ cups coconut chips 1 cup dark chocolate chunks or chips 1 cup dried pineapple chunks 1 cup macadamia nuts 1 cup almonds Veggies on Hand While you’re preparing your summer snacks, don’t forget the veggies! I keep an assortment of fresh, raw veggies handy and even prepare a side of guacamole and fresh salsa. What better way to provide your body with the vitamins and nutrients it craves while cooling down after some outdoor summer fun? If you have little ones, slice them up into small snack sizes they can munch on easily. Protein Reserves While I'm busy putting together some of these snacks, I also prepare a batch of hard-boiled eggs. They are such a great high-protein snack option when you need something small to hit the spot. Not to mention, they are perfect when diced on top of a refreshing, crisp summer salad after a long morning in the sun. Pre-Made Toss and On-the-Go Options If you don’t have the extra time to spend on a snack prep day, no worries! We all have hectic schedules. That’s why I also recommend my Collagen Fiber Bar in Chocolate Coconut. Is your mouth watering just reading that? You can pick up a box of twelve delicious coconut cream-filled snack bars, dipped in dark chocolate. Tuck a few in your bag or backpack and you’ve got your flavorful energy snack taken care of. You’ll even benefit from a happy, healthy gut, help your body absorb additional minerals, and promote weight loss goals. Here’s what you’ll get in each yummy bar: 18 grams of fiber 2 grams net carbs Dairy-free Soy-free Gluten-free No added sugar Non-GMO Take an afternoon and have some fun preparing and tasting these sunny-day snacks. You can even make it a fun activity to do with the kiddos while teaching them the benefits of healthy eating. For more rewarding recipes, browse smoothies, meals, and more here.  Then stop by the shop for all your on-the-go summer needs. You’re sure to feel great and look radiant as you reap the benefits of all my favorite summertime go-to’s! Keep thinking Big and living BOLD!

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

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

Your body has detoxification and antioxidant systems in place to eliminate toxins and protect your cells from damage. Your cells also know how to keep themselves clean. But your body can’t do it alone. It needs your support to make these things happen efficiently and effectively. Your body can only take so much abuse before it’s own cleansing and detox mechanisms go haywire. Let’s face it. In today’s world, your body faces many challenges on a DAILY BASIS. For instance, we’re constantly bombarded with toxins. Some that mimic our hormones, which can lead to hormone-related diseases like breast cancer. Some that impact cognitive function, which can lead to memory loss. And some that cause inflammation and oxidative stress, which can curse you with fatigue, excess belly fat, wrinkles, pain, and so much more! What’s also interesting is that some of these toxins are fat-soluble. Which means they accumulate in your body fat. And may be released when you lose weight. This is one of the reasons why rapid weight loss can be harmful. You must first prepare your body to efficiently handle these toxins. In addition, chronic stress, nutrient deficiencies, and sleep deprivation are commonplace. Which all challenge your body in many ways. You can’t keep overloading your body with toxins and expect your liver to perform optimally forever. Just like you can’t sleep 3 hours a night and expect to be bursting with energy the next day. But not all insults are caused by our modern world. Some are the result of normal biological processes. For instance, your cells are like little machines. As they go about their business, they generate free radicals. They create waste. And various cellular components get worn out. So if you want to look and feel your best, cleansing is a must. But not in the way you might think. I’m not a fan of fasting for days, juice cleanses, or harsh colon cleanses. While these may help eliminate toxins and “reset” some of your systems, they’re not practical for most of us. Their restrictive nature makes them hard to follow and finish. Plus, the benefits are only temporary. Once the “cleanse” is over, things go back to the way they were. Enter my “daily cleanse.” Simple practices that give your body the support it needs on a DAILY BASIS to support detoxification, prevent cellular damage and clean up cellular debris. Helping you slim down, age gracefully and live a long, healthy life. So if you want all that, here’s what you need to do – step by step. STEP 1: REDUCE YOUR TOXIC EXPOSURE It’s true toxins are everywhere. They’re in the air, water, soil, food, house cleaners, personal care, skin care, and cosmetics to name a few. We can’t avoid them completely. And I don’t recommend living in fear of them either. But I do recommend reducing your exposure whenever possible. To lower your body’s burden and keep your detoxification systems running smoothly. Below are some simple steps that can make a big difference. Invest in a quality water filter. Although regulations exist to make sure our water is safe to drink, toxins still slip through the cracks. And since water is part of your daily life (or at least it should be), chronic low-dose exposure can be harmful. Some toxins get stuck in fat while others can get lodged in your brain. Yikes! Once these toxins reach a certain concentration in your body, that’s when you might start to notice symptoms. And the symptoms you experience depend on your age. For instance, prenatal exposure can affect growth and development. While exposure in your adult years may increase your risk for disease or accelerate brain aging and memory loss. Below are just some of the toxins in our water supply that we must watch out for: Lead Copper Aluminium Arsenic Cadmium Pesticides Disinfectants (i.e., chlorine, chloramine, bromine) Acrylamide Bisphenol A (BPA) Many studies suggest these substances are toxic to the brain. Infertility, cancer, and heart disease have also been associated with water contaminants. Plus, while one chemical might not be too bad on its own, we don’t know what might happen when we’re exposed to a mix of them. So I’d rather you play it safe than be sorry! Invest in an air filter if you live in the city or near a busy street or highway. Airborne toxins can be an environmental trigger for many conditions that affect your lungs, skin, brain, heart, eyes, and even your mood. But don’t lock yourself up indoors. Take simple measures, like investing in an air filter, to reduce your exposure instead. Eat a diet rich in whole foods from nature as opposed to processed and packaged foods. Because your body isn’t designed to eat crap. Period. Processed junk foods have little to no nutritional value. Eating them in excess leads to nutrient deficiencies. And without certain nutrients, your body can’t detoxify. Plus, processed foods are packed with refined grains and sugars, trans fats, and rancid “vegetable” oils as well as artificial flavors, preservatives, and sweeteners. Literally a toxic soup! And these toxins cause weight gain, inflammation, dull skin, and so much more. It’s like riding the aging train at full speed. It’s also worth mentioning that refined grains and sugars promote high blood sugar and elevated insulin levels. Both toxic to your body when chronic. For example, they cause oxidative stress and inflammation, which can increase your risk of type 2 diabetes and heart disease. So leave the junk on the shelf. Stick with fruits, vegetables, nuts, seeds, wild fish, and pasture-raised eggs, meat, and poultry. These whole foods are packed with antioxidants. And a never-ending stream of antioxidants is necessary to prevent cellular damage caused by external and internal toxins. Opt for organic foods whenever possible to reduce your risk of disease from pesticides. The harm that can come from pesticides depends a lot on your level of exposure, but also your current health. So while pesticides can be metabolized and excreted by the body, they can also be stored or accumulate in fat. And pesticides have been associated with health issues related to your skin, gastrointestinal tract, hormones, reproduction, brain, and respiratory system. They’ve also been linked to an increased risk of certain types of cancer. If your budget is a concern, refer to the Environmental Working Group’s (EWG) Dirty Dozen. It’s a list of produce that contains the highest concentration of pesticides. Strawberries, spinach, and kale made the top of the list this year. So at bare minimum, sticking to organic varieties of these 12 fruits and veggies can help. On the other hand, the EWG also publishes the Clean Fifteen. These foods contain low levels of pesticides and are safest to buy conventionally if necessary. This year’s list includes avocados, sweet corn, and pineapples. Use safer skin care and household cleaners. A big problem with skin care and cleaning products is that we’re not always privy to the exact formula. For instance, manufacturers often include “fragrance” in their products. Sounds good, right? Because we all want nice smelling stuff. But here’s the problem. Only a very select group of scientists know exactly what’s in that “fragrance.” And what we’re learning is that many fragrances contain phthalates. Nasty chemicals that mess with your hormones! They can then hinder reproduction as well as growth and development. Studies have even linked them to obesity and type 2 diabetes. To play it safe, avoid perfumes and products with fragrance. This includes air fresheners. Instead, consider diffusing essential oils to freshen the air in your home. For additional help, check out the Environmental Working Group’s Skin Deep Database to find safer skin care products and cosmetics as well as their Guide to Healthy Cleaners for the safest cleaning products. Avoid storing and heating your food in plastic. And buy pantry staples in glass or in bulk with your own bags whenever possible. Plastic is made from petroleum and a bunch of other chemicals. In fact, it's estimated that over 900 chemicals are associated with the making of plastic. And 63 of them are among some of the most hazardous when it comes to human health. Bisphenol A (a.k.a. BPA) is a common plastic chemical that you may have heard of. And yes, some plastic products are now made without it. But as I’ve just shared, there are plenty of other chemicals to be concerned with. Like PBT, BHT, BHA, BPS and BPF. You get my point! Some plastic additives are even made with heavy metals, including mercury and lead. These chemicals have been shown to leach into food, beverages, and skin care products. And this is how they get into you. So why risk it? The safest alternatives are glass, stainless steel, and silicone. Avoid using non-stick and aluminium cookware. Teflon and other similar non-stick coatings are made with perfluorinated chemicals (PFCs) that release toxic fumes when heated. In 2006, the Environmental Protection Agency declared that a particular PFC, known as PFOA, was likely a human carcinogen. As a result, PFOA was replaced with other chemicals. However, the replacements are suspected to have similar effects. In addition, at certain temperatures and especially when cooking acidic foods, aluminium has been shown to transfer from cookware to food. And while science is still emerging in this area, elevated levels of aluminium in the brain have been associated with Alzheimer’s disease. Limit your use of alcohol. This is a no brainer. Alcohol is toxic to your liver. And your liver is a key player in detoxification. Plus, when you’re tipsy, you’re more likely to expose yourself to other toxins. Stick with a glass of wine or one cocktail here and there. And never drink on an empty stomach. It’s also worth mentioning that the use of too many over the counter (OTC) medications can also be toxic. For instance, non-steroidal anti-inflammatory drugs (NSAIDs) are well-known for causing digestive upset and even damaging the lining of your intestines. STEP 2: STAY HYDRATED Your body is made up of mostly water. Approximately 60%. And all your cells depend on water to function properly. Plus, as your body neutralizes toxins, it relies on water to flush them out through your urine. Regular bowel movements are also necessary to remove unwanted “junk” from your body. And hydration, fiber, and exercise are three key elements when it comes to keeping things moving. If you’re not a fan of plain water, don’t worry. There are many healthy ways to get enough fluids. I recommend using filtered water to make coffee, tea, and bone broth. Fruit-infused water is also delicious. When it comes to detoxification, I recommend milk thistle tea specifically. Milk thistle is a plant with potent compounds that work as antioxidants. But these compounds are also believed to prevent toxic build-up in the liver. STEP 3: DRINK A NUTRIENT-PACKED GREEN SMOOTHIE DAILY Green smoothies can be a great way to pack a ton of nutrients in one meal. Below are some of my favorite ingredients that taste great and are excellent for cleansing. Avocado is an excellent source of fiber and healthy fat. Both help keep you regular. Avocados also contain glutathione as well as vitamin E, which is necessary for glutathione synthesis. So what’s so special about glutathione? Well, it’s your body’s “master” antioxidant. It’s heavily involved in detoxification. It also protects your liver from damage as it filters toxins from your blood. Spinach is a nutritional powerhouse. It’s packed with B-vitamins and magnesium, which are both necessary for making glutathione. Plus, it contains vitamin C, another potent antioxidant. You see, the detoxification process creates free radicals that can damage your cells if not neutralized quickly. And that’s exactly what antioxidants do. Medium-chain triglyceride (MCT) oil contains caprylic acid, which is the precursor to alpha lipoic acid. And alpha lipoic acid helps recycle glutathione as well as acts as a potent antioxidant within your cells to support energy production. If you’re not a fan of MCT oil, coconut oil and full-fat canned coconut milk also contain caprylic acid. Collagen protein powder is an excellent source of amino acids, the building blocks of protein. And proteins make up structures within the cell that are responsible for cleaning up cellular debris. They also make up enzymes, which are necessary for all biological reactions. Plus, amino acids are used to help carry toxins out of the body. Especially those found in collagen. Check out my online shop for a variety of collagen powders to make great tasting shakes and smoothies. Berries are loaded with antioxidants and fiber. Plus, they’re relatively low in sugar and taste great. Almond butter is a healthy source of fat. It’s also high in vitamin E, an antioxidant and a nutrient necessary for glutathione synthesis. Superfood powders such as baobab fruit, camu camu, cacao, and acai give smoothies a nutritional boost. Plus, they’re packed with antioxidants to protect your body while it’s cleansing itself. STEP 4: SUPPLEMENT WITH A QUALITY MULTIVITAMIN I wish I could say you can get all the nutrients you need from food. But factory farming has depleted our soil of critical nutrients. Which means our food is less nutrient dense than it used to be. Plus, because our bodies are constantly being bombarded with toxins, our nutritional needs are higher than ever. So I recommend a quality multivitamin as an insurance policy, but not in lieu of a healthy diet. Some key nutrients necessary for detoxification include: Vitamin A B vitamins (i.e., B6, B12, folate) Vitamin C Vitamin D Vitamin E Magnesium Selenium Zinc Manganese Most of these nutrients are used to make glutathione or other antioxidants, such as superoxide dismutase, metallothionein, and CoQ10. All essential for cleansing the body. Plus, many of the nutrients are antioxidants themselves, such as vitamins A, C, and E, selenium, and zinc. STEP 5: HEAL YOUR GUT Sadly, most people today have less than stellar gut health from toxins, stress, and sleepless nights. And when the integrity of your intestinal lining is compromised, toxins and pathogens can “leak” into your bloodstream instead of pass on through. So healing your gut is a must. Plus, having a healthy army of gut bacteria will also provide protection. Drinking bone broth daily and eating fermented foods are at the top of my list. But guess what? All the other steps in this article will also help heal your gut. STEP 6: STRESS LESS It's well-known that stress, especially when chronic, negatively impacts your mind and body. You see, stress releases chemicals (a.k.a. hormones) in your body. And these chemicals can be toxic. Let’s take cortisol for example. Chronically high levels of cortisol have been linked to accelerated aging. It’s inflammatory. It can damage the brain and lead to weight gain, pain, depression, anxiety, insomnia, and dementia. No, thank you! This study found that patients with nonalcoholic fatty liver disease (NAFLD) had significantly higher levels of cortisol than a control group. Which suggests that chronic stress may even increase your risk of liver disease. Other hormones that are released during stress are catecholamines. You’ve probably heard of adrenaline. It speeds up your heart rate and raises your blood pressure to protect you from danger. And this would be ok if stress wasn’t chronic. Because eventually a fast heart rate and high blood pressure take a toll on your cardiovascular system. It’s also worth mentioning that stress affects your behavior. You’re more likely to reach for a pint of ice cream or a bottle of wine when stressed. Am I right? So I think it’s pretty clear. Stress is bad. Find hobbies and practices that help you de-stress. Like meditation, yoga, hiking, journaling, gardening, and psychotherapy. Sometimes a mindset shift can also help. For instance, don’t worry about something before it happens. Because then you’re worrying twice. For more tips on busting stress, check out this article. STEP 7: MOVE YOUR BODY & SWEAT Exercise is just as important as eating healthy when it comes to detoxification. It helps keep things moving smoothly through your digestive tract. It also boosts glutathione activity. And this particular study found a combination of aerobic exercise and weight training worked best as opposed to either alone. Exercise also helps you cope with stress. It can improve your mood as well as reduce the negative effects stress has on your body. Plus, exercise makes you sweat. And toxins can be released through your sweat. Which is why regular sauna use is a common practice used for detoxification. And while not directly related to moving or sweating, dry brushing can also help rid your body of toxins. It exfoliates to remove dead skin. But it also increases circulation to keep your lymphatic system clean. This is essential to keep waste from building up in your tissues as well as prevent infections. STEP 8: SLEEP MORE I may have saved sleep for last, but not because it’s the least important. The truth is sleep deprivation is a dangerous form of stress. It raises cortisol, blood glucose, insulin, blood pressure, and your “I’m hungry” hormone, ghrelin. Which means your toxic load increases and you're more likely to overeat. Plus, you’re likely too tired to cook healthy meals. Sleep is also more than just a time to rest. Important stuff goes on when you’re sleeping. It’s when your body repairs and regenerates itself. In fact, this study found that toxic waste in the brain is flushed out during sleep. So get some sleep! If you’re having trouble, these tips will help. IN CONCLUSION In today’s world, you must protect your body from toxins. And give your body support to keep it clean and happy. But a three-day juice cleanse or fiber overload isn’t going to cut it. Sure, these practices may help flush your digestive system, but they don’t help over the long haul. Your body is exposed to toxins on a DAILY BASIS. But don’t stress about it. Incorporate a “daily cleanse” instead. Follow the steps outlined above, and your body will reward you. You’ll feel amazing and look great too! Keep thinking Big and living BOLD!

Is celery juice good for you? Well, if you’re tempted to give it a try, here’s what you need to know before you do

Oat milk is one of the newest plant-based milks sweeping onto store shelves and across the internet. So I’d thought I dive in and tell you what it’s all about and whether or not you should jump on the bandwagon. What is Oak Milk? Oat milk is essentially oats, a type of grain, blended with water and then strained to remove the oat pulp. This is generally the way other nut, seed, and grain milks are made as well. So what’s so special about oat milk? Well, the texture is thick and creamy. It also has a touch of sweetness that many enjoy. And while it doesn’t have as much protein as regular dairy milk and soy milk, it beats out other plant-based milks. Plus, it’s also the highest in fiber. You see, because oats absorb more water than nuts, more of the actual grain makes it into the final product. Thus, oat milk can be a good option for adding to smoothies, coffee, or any other recipe that calls for milk. Oat milk nutrition Oats in general do not contain gluten. But, they’re often processed in the same facilities as wheat and contamination is practically unavoidable. Thus, if you’re avoiding gluten for whatever reason, you’ll want to make sure the oat milk or the oats used are certified gluten free. What’s the catch to oat milk nutrition? When it comes to oat milk, keep in mind that oats are grains. And if you have trouble digesting grains (as many do), oat milk may not be your knight in shining armor. You may be best sticking with coconut, almond, or cashew milk. Also, keep in mind that oats are higher in carbs than nuts and seeds. Which means this is also true for its milk when compared to coconut or almond milk. So if you’re on a low-carb diet, it might not be the best choice. In addition, many oat milks claim to contain high concentrations of vitamins and minerals. However, you should at least be aware that these nutrients are most often added after the fact and aren’t naturally occuring. And finally, as with most packaged plant-based milks, prepared oat milk may contain yucky gums, stabilizers, and preservatives. So...if you want to give oat milk a try, I highly recommend making it yourself. It’s actually very simple and there are many oat milk recipes available online. In general, simply  Dr. Kellyann Oat Milk Recipe Ingredients: 1 cup of rolled oats (preferably organic and certified gluten free) 4 cups of ice cold water 1 scoop of  Handful of dates ⅛ tsp of vanilla extract (optional) ⅛ tsp of cinnamon powder (optional) Directions: Combine one cup of rolled oats (preferably organic and certified gluten free) with four cups of water in a high speed blender. I recommend using ice cold water to prevent the oats from getting warm during blending, which can cause them to get a little slimy. After blending, strain the liquid from the pulp using a thin towel or piece of fabric. A nut milk bag might work, but you may find it to be too grainy. For sweetness, you can blend with dates. You can also add a splash of vanilla or a dash of cinnamon. The milk should then be stored in the fridge and used within a week. My thoughts on oat milk  I can see why oat milk has a strong following. And it may be a good option when milk is called for, especially if you make it yourself. However, beware if your gut isn’t a fan of grains or if you’re on a low-carb diet. Keep thinking Big and living BOLD!

The ketogenic diet (a.k.a. keto) has been getting quite a bit of press lately. Some swear by it and others mock it. The main goal for most is to boost the body’s ability to burn fat by eating more fat, moderate amounts of protein, and lower amounts of carbohydrates. And truth be told, there is solid science behind it. But the real question is...is keto safe? I do believe a ketogenic diet is a great way to ignite ketosis (i.e., fat-burning) and help balance your blood sugar and insulin, which are essential for weight loss. In fact, if you follow my Bone Broth Diet or 10-Day Belly Slimdown plans exactly as written, you should achieve ketosis safely. But just like any other diet plan, safety all depends on how you approach it. Are You Eating the Right Fat for Ketosis? The keto diet is not a blank check for eating heavily processed high fat foods, such as deep fried mozzarella sticks. In addition, increasing your intake of inflammatory “vegetable” oils, such as canola, corn, and soy oil is sure to put you at risk for disease. Healthy fats on the keto diet, or any diet for that matter, must come from whole foods and be minimally processed. This includes foods such as coconut, avocado, olives, nuts, seeds, wild fish, and grass-fed dairy. Speaking of dairy, many keto followers rely heavily on it. And I do believe this can cause problems for many. First, we must consider lactose, a natural sugar found in milk. Because according to the National Institute of Health, approximately 65% of the world population struggles with some degree of lactose intolerance after infancy. And for many of us, our ability to digest lactose continues to decline with age. And when lactose isn’t digested, it sits in your gut. Eventually, your gut bacteria ferment it, which creates gas, bloating, and many other unpleasant symptoms. Second, we must consider casein, a milk protein that is among the top food allergens. Symptoms range from diarrhea and vomiting to hives and eczema. What foods are you relying on for making a ketogenic diet healthy? When the Atkins Diet was big, a slew of Atkins bars and shakes kit the market shelves. And yes, while they were low in carbohydrates, they were full of junk. Followers may have lost weight by eating these packaged products, but not without risk. This is true for many of the commercial keto “foods” on the market today. Many of these concoctions contain artificial sweeteners along with chemical preservatives and flavors. While these ingredients may keep carbs low, I don’t consider most of them to be safe. Especially when eaten daily or in place of home cooked meals. It’s also important to understand that since your carb intake is so low, you must make your carbs count. Each bite must provide fiber, vitamins, minerals, and antioxidants. It’s essential that you don’t consume any empty calories from processed grains and sugars. Thus, just like all my diet plans, the majority of your food should come from nature and be minimally processed, if at all. On a safe keto diet, your meals and snacks should consist mostly of the fats I mentioned above as well as protein from pastured meats and eggs and non-starchy vegetables and low carb fruits. Collagen and bone broth both also fit nicely with the keto diet. Is a ketogenic diet healthy? It’s important to recognize the keto diet isn’t for everyone. According to science, it’s contraindicated in those with pancreatitis, liver failure, or impaired fat metabolism. Basically, if any of your organs or systems involved in the digestion, absorption, and utilization of dietary fat are compromised, you need to take that into consideration before significantly increasing your fat intake. Also, to play it safe, if you suffer from any other serious health conditions, you should discuss your keto plans with your healthcare provider before diving in. In some cases, you may need to adjust your medications before starting. In fact, this may be true for those with diabetes taking insulin or oral hypoglycemic agents. Otherwise, severe hypoglycemia may occur. There is some concern of whether or not the keto diet is healthy for those that are obese. Well, it may be problematic if you’re obese and on diabetes medications or have any of the complications I discussed above. But other than that, research supports using the ketogenic diet as a way to induce rapid weight loss among the obese population. In this study, the mean initial weight of 83 participants dropped from 223 pounds to 191 pounds in 24 weeks. In addition, these patients experienced a significant loss in body mass index, LDL cholesterol and triglycerides, while their HDL cholesterol significantly increased. What’s the catch to making a ketogenic diet healthy? Most of the research only extends as far as two years with most studies lasting much shorter. Thus, while the short term effects are better understood, the long term effects aren’t as clear. Plus, eating so little carbs can be difficult to maintain for the long haul. However, I don’t see these as problems. Because I don’t recommend following a strict ketogenic diet indefinitely. Instead, I would recommend a short keto stint to start burning fat fast followed by a gradual increase in carbs up to 20% of your daily calories. This would still be considered a low-carb plan, but one that is much easier to maintain long term. For example, if your daily caloric intake is 1600 calories, this means you would start with 20 - 40 grams of carbohydrates a day to reach ketosis. Then, you would gradually increase to 80 grams to continue losing weight steadily. Once you reach your goal, you can keep your carbs at 20% or gradually rise to 40%, which would be 160 grams on a 1600 calorie daily diet. However, for some, anything above 20% may trigger weight gain. So you may need to do a little experimenting to find your personal sweet spot. And most importantly, I never recommend going above 40%. This will almost definitely put you in the weight gain danger zone fast. Below is a helpful chart with a breakdown of macronutrient percentages and their benefits (or disadvantages).     KETOSIS: IGNITE RAPID WEIGHT LOSS LOW-CARB: SHED POUNDS STEADILY MODERATE-CARB: MAINTAIN YOUR FIGURE HIGH CARB: WEIGHT GAIN DANGER ZONE FAT 60 - 70% 60% 40% 20% PROTEIN 25 - 35% 20% 20% 20% CARBS 5 - 10% 20% 40% 60%   These percentages are based on a study, which found that participants on a low-carb (20% carbs) plan successfully maintained their weight after completing a weight-loss diet. In fact, participants on the low-carb plan burned 250 calories more a day than the high-carb diet group. In addition, as an added bonus, the low-carb dieters had significantly lower levels of the hormones ghrelin and leptin than participants on a high-carb plan. This is beneficial because ghrelin stimulates your appetite. And high levels of leptin, especially in obese individuals, can also lead to an increased appetite. How to manage the keto flu? In the beginning of the diet, you may experience what some refer to as the “keto flu.” The symptoms of the keto flu generally include fatigue, headache, nausea, diarrhea, vomiting, constipation, dizziness, and insomnia. But these symptoms typically subside within a few days. Staying hydrated is key and taking a quality multivitamin and mineral supplement may also help. I love drinking bone broth to manage the effects of the keto flu. Bone broth can provide you with all the nutrients to make it past the few days you may experience the “keto flu”.  Bone broth sounds difficult to make but I assure you if you follow this recipe you will be on your way to combating the keto flu.  Easing off a ketogenic diet Finally, rapidly switching from a ketogenic diet back to the standard American diet will most likely cause you to gain weight back quickly and possibly more than you lost. But this is true for any diet, which is why I created my 80/20 Maintenance Program. Bottom line on making a ketogenic diet healthy? So...is the keto diet healthy? Yes! It can be a great tool to turn your body into a fat-burning machine quickly. But it’s got to be done right. You’ll need a transition and maintenance plan to keep the weight off. You must listen to your body. If something doesn’t feel right, don’t ignore it. And if it doesn’t work for you, don’t worry! You’re not alone and you can still drop the weight with a more moderate approach. Keep thinking Big and living BOLD!

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

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

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

I’ve been writing a lot about foods and lifestyle practices that slow down the aging process. Because in my opinion, age is just a number. In fact, I look and feel younger today than I did 10 years ago. That’s right! I’ve been following my own advice. I nourish my body with bone broth, collagen powder, and many other anti-aging superfoods. I make sleep a priority. I manage my stress. And, I avoid the following foods that accelerate the aging process inside and out. What foods can accelerate the aging process? Eating refined sugars can accelerate the aging process I could go on and on for days about the harmful effects of sugar. It’s inflammatory. It affects your gut microbiome. And an excess can increase your risk of many diseases that diminish your quality of life as well as your lifespan. But there’s more! If you follow my work, you know I’m always talking about how important collagen is for wrinkle-free skin and healthy joints among many other things. Well, sugar is capable of damaging your precious collagen. Yikes! You see, sugar reacts with free proteins, fats, and nucleic acids (molecules that make up your DNA) to form advanced glycation end products (a.k.a. AGEs). And these AGEs cause damage by promoting inflammation and oxidative stress as well as altering the structure and function of proteins, such as your collagen. Thus, it’s not surprising that research has found a connection between high levels of AGEs and many diseases, including diabetes, dementia, heart disease, rheumatoid arthritis, and cataracts to name a few. There is even evidence suggesting that AGEs may contribute to a loss in bone density as well as muscle mass. So if you want to stay forever young, sugar is not your friend. Especially refined sugars, such as white cane sugar, powdered sugar, high fructose corn syrup, and so on. And it’s worth mentioning that white flours are just as bad. They quickly turn into sugar once they enter your body. However, I’m not saying you can never eat fruit or other healthier forms of sugar like raw honey, molasses, and pure maple syrup. But you must keep it under control. If you’re a sugar addict, I recommend my 21-Day Bone Broth Diet or my 10-Day Belly Slimdown to help kick the habit. And once you’re recovered, I have many delicious dessert recipes to keep you satisfied for a (long) lifetime. A build up of trans fat can accelerate aging. Every cell in your body has a membrane made up of mainly fat. It’s called the lipid bilayer. And your body gets these lipids from the fats you eat. Thus, it’s important to eat a mix (saturated, monounsaturated, and polyunsaturated) of healthy, natural fats so that your cell membranes function optimally. The problem with trans fats found in processed and fried foods is that the chemical structure isn’t natural. Because it’s chemically made by taking a natural liquid oil and hydrogenating it (adding hydrogen) to turn it into a solid fat. So when your body assimilates trans fats into your cell membranes, they become too rigid and things begin to malfunction. Your cells are no longer able to effectively communicate with the outside world, maintain a healthy internal environment and adapt to changing conditions to avoid damage. And cellular damage is one of the biggest factors involved in the aging process. In fact, this meta-analysis found that trans fat consumption is linked to a 34% increase in risk of death for any reason, a 24% increase in risk of dying from coronary heart disease, and an 18% increase in risk of developing coronary heart disease. No, thank you! But it gets even worse. Because trans fat affects cellular signaling, communication between neurons in your central nervous system can become impaired. And this can lead to the dreaded cognitive decline associated with aging. Plus, trans fatty acids have been associated with an increased risk of dementia related diseases, such as Alzheimer’s. Possibly due to an increase in small dense particles of LDL cholesterol that we now know play a role in the pathology of dementia. And I can’t neglect to mention that trans fats are also inflammatory. This is problematic because inflammation can lead to cellular damage as well as any of the diseases I mentioned above and more. So to keep your cells youthful, avoid all trans fatty acids. This means skipping the french fries (and all commercially fried food) and carefully reading ingredient labels. Even if a food says it has zero grams of trans fat, it doesn’t mean you’re safe. Because manufacturers can get away with labeling a product as having zero trans fat as long as the trans fat content is below 0.5 grams per serving. And guess who sets the serving size? The manufacturer! So if the ingredient list has a “partially hydrogenated” oil, put it back on the shelf. Some common foods with trans fats include “butter” spreads, ice cream, chips, and donuts. But like I always say…don’t sacrifice. Swap instead! Use real grass-fed butter instead of margarine. And have you ever tried kale chips? Using vegetable oil in cooking can accelerate the aging process First, let me get one thing straight. There is no such thing as “vegetable” oil. Because there are no oils made from vegetables. Canola oil is made from rapeseeds, corn is made from corn (a grain), and soy oil is made from soybeans. You see what I’m saying? But when you slap the word “vegetable” onto anything, it sounds healthy. Again, another genius marketing ploy. But don’t let word vegetable fool you! Canola oil, corn oil, and soy oil are heavily processed oils. Stripped of nutrients present in the original crop. And during this process, the oils are damaged and oxidized. This means that before you even cook with them, they’re rancid. But, manufacturers deodorize and bleach them so you’d never know. So when you consume these oxidized oils, they have the capacity to promote inflammation and free radical damage. Two key players when it comes to accelerated aging. This is why I don’t recommend cooking with vegetable oils or eating processed foods. Sadly, almost all processed foods contain vegetable oils along with sugar. It’s a double whammy! Healthier oils come from olives, coconuts, and avocados. These “fruits” are all naturally rich in fats that can be cold-pressed and minimally processed. Plus, research has shown that diets rich in extra virgin olive oil are associated with lower disease risks and longevity. The aging process can be accelerated from factory farmed meats  I believe eating an abundance of colorful vegetables and fruits is essential to radiant skin as well as a long and healthy life. However, I do eat meat and recommend my patients do as well. But quality matters! I don’t eat factory farmed meat, which comes from animals raised in poor living conditions, administered hormones and antibiotics and fed an unnatural junk diet. Because unhealthy animals produce unhealthy meat. And this is the type of meat associated with health risks, including inflammation. On the other hand, I stick to pasture-raised animals that are humanely treated, free to roam and fed a natural diet. For example, this means allowing cows to graze on grass. And numerous studies have demonstrated that grass-fed beef contains significantly higher levels of anti-inflammatory omega-3 fats than feedlot beef. Plus, I don’t eat 16 oz steaks. A portion of meat is 4 oz–about the size of a deck of cards. I then fill the rest of my plate with vegetables and suggest my patients do the same. Drinking unfiltered tap water can accelerate the aging process. I don’t recommend bottled water because it’s packaged in plastic, which presents a problem for your health as well as our planet. But unfiltered tap water is also a no no. Sadly, our water supply is contaminated with pesticides, medications, heavy metals, you name it! These are all toxins that can burden your system, slow things down, and cause cellular damage. Thus, I recommend investing in a good water filter. It will actually save you money in the long run. And getting a stainless steel or glass water bottle for when you’re on the go is highly recommended. Because your cells need a steady stream of clean water to function at top speed as well as stay plump and juicy. The aging process is accelerated when consuming produce covered in pesticides. When plants are grown with pesticides, it’s almost impossible to fully wash them off before eating them. This means ingesting them is most likely. Now, there are different classes of pesticides and their effects range from hormone disruption to DNA damage to oxidative stress to cancer and beyond. All risks that can significantly impact how well your body functions and for how long. And while some pesticides may be safer than others, you never really know which pesticides have been used. So I prefer to play it safe. At minimum, I always recommend my patients buy organic when it comes to the Environmental Working Group’s Dirty Dozen. This is a list of fruits and veggies grown with the highest concentrations of pesticides. On the other hand, the Environmental Working Group also publishes a list of the Clean Fifteen every year. These are crops that are generally grown with very low amounts of pesticides. Which means it’s safer to buy conventional if you can’t find or afford organic. How do I pick foods that won’t accelerate the aging process?  Sometimes it might seem daunting when someone suggests you shouldn’t eat this or that. But what it really comes down to is eating more foods from nature and less from a package. When you do this, you will automatically be consuming less trans fats, refined carbs and sugars, and vegetable oils. And when it comes to everything else, invest in higher quality options like pastured meats and organic fruits and veggies. It may seem expensive now, but think of it as an investment in your future. Because I don’t know about you, but I want to thrive, not just survive, well into my golden years. Keep thinking Big and living BOLD!