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Listen up! If you want healthy, radiant skin, there’s more to it than just great skincare. The truth is the health of your skin has so many connections to what you eat and how you live your life. There’s no way around it. Especially as you age. Because your body can only take so much abuse. Eventually, it all catches up with you. And often chronic skin conditions are a manifestation of something nasty brewing on the inside. In this recent article (link to post), I discussed in depth the connection between your gut, especially your microbiome, and your skin. And in this article, I’d like to explore the link between insulin and specific skin conditions. To give you one more reason to ditch the junk loaded with sugar and processed carbs. What is Insulin? Insulin is a hormone naturally produced by your pancreas to maintain healthy blood sugar levels. It helps usher glucose into your cells where it can be used to make energy. And any excess it helps get stored as fat. That’s why it’s often referred to as your fat storing hormone. However, when the body is constantly bombarded with sugar and processed carbs, eventually the system breaks down. Insulin is no longer effective. So blood sugar levels remain high. The pancreas produces even more insulin. This cycle eventually leads to a condition known as insulin resistance (IR). And if left untreated, insulin resistance leads to type 2 diabetes. Sadly, this is all too common. It is estimated that 70 - 80% of obese people and almost 100% of people with type 2 diabetes suffer from insulin resistance. And at the rate we’re going, researchers project one third of the population will suffer from type 2 diabetes by 2050. This is bad news. Because insulin resistance and type 2 diabetes are associated with an increased risk of: heart disease; non-alcoholic fatty liver disease; some forms of cancer; and skin conditions. Insulin Resistance & Your Skin The link between insulin resistance and your skin is so strong that researchers suggest certain skin conditions (in combination with other well-known symptoms) can be used to help clinicians diagnose insulin resistance. These include: Skin tags (a.k.a. acrochordons), which generally appear on the neck, armpits, and/or groin. They can be skin colored or slightly pigmented. Acanthosis nigricans, which produce dark patches of thick skin also generally on the neck, armpits, and/or groin. Male or female-pattern hair loss (a.k.a. androgenic alopecia), which causes the hairline to recede in men and overall hair thinning in women. Hirsutism, which is a symptom associated with polycystic ovarian syndrome (PCOS) that causes thick, dark hair to grow on women in unwanted places such as the face, chest, and back. Acne, which in the case of insulin resistance, is likely associated with worsening symptoms of PCOS. In fact, 70% of women with PCOS suffer from acne. Psoriasis, which is characterized by scaly patches of skin most commonly found on the elbows, knees, scalp, and lower back. Scientists have found several mechanisms that help explain these associations. Specifically, chronically high levels of insulin have been found to: stimulate receptors of insulin growth factor-1 (IGF-1) which can directly and indirectly trigger the rapid growth of skin tags and acanthosis nigricans; stimulate the production of sex hormones; and stimulate the ovaries to produce more testosterone than normal. When it comes to psoriasis, there are several other possible mechanisms involved. For instance, being overweight or obese is highly associated with insulin resistance. And these conditions can also increase your risk of developing psoriasis as well as worsen symptoms. You see, your fat tissue (a.k.a. adipose tissue) is now known to be a component of your immune system and psoriasis is now believed to be a systemic immune mediated disease. And we now know that adipose tissue secretes compounds (i.e., leptin and adiponectin) that regulate insulin sensitivity. Plus, these compounds have been found to be deregulated in those with insulin resistance and psoriasis in similar ways. It’s worth mentioning that while the evidence isn’t as solid as the conditions mentioned above, there are some anecdotal links between insulin resistance and vitiligo (a.k.a. white spots disease) and alopecia areata, a form of hair loss in which the body attacks its own hair follicles. Insulin Resistance is Preventable While insulin resistance is bad news, the good news is that insulin resistance as well as type 2 diabetes are both preventable. That’s right! The choice is YOURS. It all goes back to what you eat and how you choose to live your life. Just like everything else! Two of the most important diet related factors when it comes to insulin resistance is sugar and processed carbs. While I don’t like to use scare tactics, this is serious stuff. Eating too much sugar is a killer. Inside and out. The problem is sugar is EVERYWHERE. In fact, we’re consuming a THOUSAND percent more sugar than we did 200 years ago. Because sugar is now added to bread, condiments, sauces, you name it! And sugar-sweetened beverages cost less than a bottle of water. So what about white flour? It’s also everywhere. But it’s technically not sugar. However, it’s quickly absorbed and turned into glucose. Which means it essentially has the same effect as sugar when it comes to your blood glucose and insulin levels. So in my book, it’s just as bad. The Bottom Line Keeping your insulin in check and working efficiently is essential to optimal health as well as healthy skin. So skip the sugar-laden junk food. And stick to the real stuff that doesn’t come in a bag or box. Stuff loaded with nutrients that not only keeps you disease free, but also makes you look and feel your best. And if you’re looking for guidance, I’ve got your covered. Both my 10-Day Belly Slimdown and 21-Day Bone Broth Diet plans will help prevent and even reverse insulin resistance for good health and radiant skin. I also created a protocol specifically designed to help you heal psoriasis and eczema solely by making dietary modifications. Keep thinking Big and living BOLD!

These days, we’re all big on rating things—whether it’s restaurants, movies, or the books we buy on Amazon. So today, I’m going to tap into this trend and post my own ratings for one food group in particular: CARBS. As you’ll see, I’m giving some high-carb foods a big thumbs-down, and others a big thumbs-up. That’s because smart carb choices pay off in better health, while not-so-smart choices can leave you fat and sick. My Worst-to-Best Carb Scale The first thing to know about carbs is that they come in three forms: sugars, starches, and fiber. Sugar and starch jack up your blood sugar and put you at risk for obesity and diabetes, while fiber helps you stay slim, healthy, and satisfied (and keeps your “plumbing” regular). The second thing to know is that carbs come packaged in lots of different foods—and some of these foods are rich in nutrients your body needs, which others (including some billed as “health foods”) are pure junk or at best “iffy.” When you’re reaching for carb-rich foods, you want to focus on the ones that are rich in fiber and also give you a healthy dose of vitamins, minerals, and other phytonutrients. Here’s a quick look at different foods that contain carbs and how they stack up on my scale of 0 (worst) to 5 (best). SUGAR Score: ZERO (avoid) Sugar is bad for you in SO, SO, SO many ways. It promotes metabolic syndrome and diabetes. It’s bad for your heart. It raises your risk of cancer. It causes inflammation. And it makes your body crank out huge amounts of advanced glycation end products, or AGEs, which are molecules that age your skin and other tissues rapidly. What’s more, sugar contains no nutrients at all—and no fiber. My verdict: While I know it’s hard to break the sugar habit, you need to kick this drug. To keep your sweet tooth happy, use stevia or monk fruit sweetener instead. If you want to bake occasionally, choose sweeteners (see my post here) that pack some nutritional power. REFINED GRAINS Score: ZERO (avoid) White flour, white rice, and refined pasta are no better for you than sugar, because they have virtually no nutrients and no fiber. And like sugar, they cause inflammation, pack pounds on you, and put you at high risk for everything from diabetes to cancer. My verdict: These grains are guilty of making you fat, old, and sick. Eliminate them or cut down on them drastically. You’ll be doing your body a HUGE favor. WHOLE GRAINS Score: ONE-AND-A-HALF (eat rarely) These grains do have some fiber. In addition, they have more nutrients than highly refined carbs. However, just like refined grains, whole grains turn to sugar in your body (did you know that two slices of whole wheat bread feed your body as much sugar as a candy bar?). Moreover, many whole grains contain gluten, which can wreck your gut if you’re gluten-intolerant. And all grains are high in lectin, an anti-nutrient that’s terrible for your gut (more on this a bit later). What’s more, as this Scientific American article explains, many foods billed as whole grains aren’t really whole grains at all—and these pseudo-whole grains may be doing you some serious harm. My verdict: When you’re really craving grains, it’s okay to eat whole grains very sparingly. For instance, make an open-faced sandwich rather than using two slices of bread, or have a small bowl of steel-cut oats. However, avoid gluten-containing grains entirely if you’re gluten-sensitive. BEANS AND LENTILS Score: ONE-AND-A-HALF (eat rarely) These foods are high in protein and fiber, and they’re popular because they’re easy on the budget. However, they have a dark side, because they’re high in certain “anti-nutrients” that are tough on your body in large doses. For instance, beans and lentils are packed with lectins, which are proteins that can damage your gut lining and are linked to autoimmune disease. They also contain a large amount of phytic acid, which blocks your body from absorbing iron, calcium, and other crucial nutrients. My verdict: Avoid beans and lentils if you have autoimmune problems. Otherwise, eat them very sparingly—a good serving size is about half a cup. Soak beans well before cooking to reduce their lectin content. ANCIENT GRAINS Score: THREE (eat occasionally) These grains get a fairly good score because they’re rich in fiber. In addition, they’re far friendlier to your body than modern grains are. That’s because ancient grains like quinoa, millet, buckwheat, faro, sorghum, amaranth, teff, spelt, and kamut aren’t genetically engineered to the point that they’re foreign to your cells. However, do be aware that some ancient grains—including spelt, farro, and kamut—contain gluten. Interestingly, however, some people who are sensitive to the gluten in modern grains can tolerate gluten-containing ancient grains well. My verdict: Ancient grains can definitely have a place on your table. However, make them an occasional treat rather than eating them every day, and limit yourself to one slice of bread or a half-cup of cooked grains per serving. FRUITS Score: FOUR (eat daily in moderation) The glorious colors and fabulous flavors of fruits come from the powerful nutrients they contain—for instance, the skin-protecting anthocyanins in blueberries, the cancer-fighting ellagic acid in pomegranates, and the fat-blasting nootkatone in grapefruit. In addition, fruits are rich in vitamins, minerals, and fiber. On the other hand, fruits are high in natural sugar. So remember these tips when you eat them: Think small. A smart serving size is a closed handful of berries or chopped fruit, or half a larger piece of fruit such as an apple, banana, or orange.  Focus primarily on the fruits that are lowest in sugar and highest in nutrients—for instance, berries and grapefruit. Steer clear of fruit juices, which load you with sugar and eliminate most fiber. My verdict: Fruits definitely deserve a place of honor in your diet. Eat small servings of them once or twice a day. STARCHY VEGGIES Score: FOUR (eat in moderation when you need an energy boost) These veggies are fantastic for you in small doses. That’s because they’re fiber-rich and loaded with vitamins, minerals, and other anti-inflammatory and anti-oxidant nutrients. For instance: Half a sweet potato gives you all the vitamin A you need for the day, along with big doses of vitamin C, B vitamins, potassium, manganese, and copper. Turnips are rich in vitamin C, vitamin K, potassium, folate, and magnesium. Green peas are packed with nutrients including eye-protecting lutein and zeaxanthin. Just remember to make these veggies accents to a meal, not the main course. A proper portion size is about the size of a baseball for women, and about the size of a softball for men. And limit starchy veggies to days when you need an extra dose of energy—for instance, when you do a strenuous workout. My verdict: Your body loves starchy veggies… but don’t let “portion creep” allow these foods to put pounds on your belly. NON-STARCHY VEGGIES Score: A PERFECT FIVE! (load your plate every day) Yes, even non-starchy veggies like kale, broccoli, and spinach do contain carbs—but those carbs are virtually all fiber, which slims you down and keeps you healthy. In addition, these superfoods load you with vitamins, minerals, and phytochemicals. As a result, they shrink your belly, fight cancer, lower your risk for diabetes, and make you look gorgeous. My verdict: Non-starchy veggies are AWESOME! Eat them every day, preferably at every meal (even breakfast). — The bottom line: When it comes to carbs, you want to get the biggest payoff for the smallest cost. So skip the carbs that rate a zero, minimize those with a rating of 3 or less, and make space on your plate for the 4- and 5-star carbs—the fruits and veggies that load you with the nutrients that keep you slim, beautiful, and healthy. Keep thinking Big and living BOLD!

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

Sigh. Here we go again—yet another coconut oil scare story. This time, it involves a lecture given by Harvard professor Karin Michels in Germany. I don’t speak German, but here’s the link to her presentation if you do. The gist of her talk, according to the German edition of Business Insider, is this: There's no study showing significant health benefits to coconut-oil consumption. And, according to Michels, coconut oil is more dangerous than lard because it almost exclusively contains saturated fatty acids, ones that can clog the coronary arteries. Best I can tell, Michels is taking the same stance as the American Heart Association (AHA) did last year. Here’s the post I wrote in response then, explaining why coconut oil—a special type of saturated fat—is especially good for you, and why saturated fats do NOT increase your risk of cardiovascular disease or mortality from any cause. With that out of the way, let’s take a look at Michel’s claim that “there’s no study showing significant health benefits to coconut-oil consumption.” Oh, really? Here’s a quick sampling of what the latest human and animal research is saying (you’ll find lots more research in my earlier post, linked above): A 2018 study looked at the effects of coconut oil, safflower oil, soybean oil, and chia oil on obese women participating in a weight-loss diet. The researchers reported that the women who ate coconut oil for eight weeks experienced greater weight loss and a greater reduction in BMI. They also had smaller waist circumferences and better waist-to-height and waist-to-hip ratios at the end of the trial compared to women in the other groups. “Moreover,” the researchers noted, “the coconut oil group showed a higher reduction in biochemical parameters of glycemia and glycated hemoglobin.” (Translation: they had better blood sugar control, which leads to a lower risk of heart disease.) Finally, the researchers reported, “Women supplemented with coconut oil did not show any adverse changes in their lipid profile.” Another 2018 study, this one on rats, investigated the effects of adding virgin coconut oil to the animals’ diets—including the effects on low-density lipoproteins (“bad” cholesterol) and high-density lipoproteins (“good” cholesterol). It concluded, “Lipid profiles of animals fed virgin coconut oil diets showed significant reduction in total cholesterol, triglyceride, and low-density lipoprotein levels; high-density lipoprotein level increased significantly compared to control; and there were beneficial effects on cardiovascular risk indices.” A third 2018 study compared the cardiovascular effects of coconut oil and sunflower oil (a fat that’s billed as heart-healthy) on men with existing coronary artery disease. The researchers reported, “The results of the present study show that coconut oil did not induce hypercholesterolemia [emphasis added] compared to sunflower oil.” What’s more, the sunflower oil group had elevated oxidative stress (a big risk factor for cardiovascular disease) compared to the coconut oil group. A 2017 study explored a topic that’s exciting many scientists right now: the potential benefits of coconut oil for people suffering from Alzheimer’s disease. In this study, researchers compared patients who ate coconut oil for three weeks to those who didn’t, and saw statistically significant improvement in orientation and language in the coconut oil group. A second 2017 study investigating the effects of coconut oil on memory in general (not just in Alzheimer’s) looked at its effects on rats. The researchers found that coconut oil enhanced the animals’ memories, in part by increasing antioxidant levels and reducing oxidative stress. They were so impressed that they concluded that “virgin coconut oil has the potential to be used as a memory enhancer.” Clearly, the research shows that coconut oil, far from being “poison” as Michels claims, is fantastic for your waistline, your heart, and your brain. What’s more, it’s just fine for your cholesterol. So go ahead and eat it fearlessly. (Just remember—as with any fat—to keep your portion sizes small; a serving of fat is about a tablespoon.) Also, I encourage you to do what I do: read the medical literature yourself, so you can see what both human and animal studies are discovering about the actual effects of coconut oil. Then ask yourself this: Who are you going to believe, Dr. Michels and the AHA, or your lyin’ eyes? Keep thinking Big and living BOLD!

What if I told you it’s possible to slow down the aging process? Well, it is! Because how fast or slow you age has almost everything to do with what you eat and how you choose to live your life. The truth is your genetic code plays a very small part in whether you live a long, healthy life or not. YOU have the power to turn your disease genes off or your longevity genes on. Which means the choice is YOURS! So if you choose to age slowly while looking and feeling your best, consuming an abundance of antioxidants is a great place to start. Let me explain… Antioxidants Many experts would agree that aging is essentially caused by processes that lead to cellular damage and ultimately dysfunction. As this occurs, the visual signs of aging appear and age-related diseases develop that make us feel crappy and eventually shorten our lives. Thankfully, there are certain phytonutrients (plant nutrients), vitamins, and minerals that act as antioxidants. Molecules that protect your cells and DNA from damage. And since your cells are always at risk from toxins in our environment as well as natural biochemical reactions, you need a constant stream of antioxidants to keep your cells youthful and functioning at top speed. Antioxidant Superfoods I’ve written an entire article on antioxidants and specific antioxidant here. However, there are a few antioxidant superfoods you should know about when it comes to anti aging. Baobab Fruit Baobab fruit is native to the savannas of Africa. It has a tart, citrusy flavor. It grows in pods and dries naturally from the heat of the sun. When the pods are harvested and opened, the dried pulp is scooped out and ground into a powder. The fruit powder is especially rich in vitamin C, a potent antioxidant. In fact, one teaspoon offers over 100% of the daily recommended intake for adults. Baobab fruit also contains a high concentration of antioxidant phytonutrients known as polyphenols. Research has shown that polyphenols help maintain healthy blood glucose levels and a healthy insulin response. And this study found that the polyphenols specifically in baobab fruit can significantly slow the digestion of starch in white bread. Essentially, participants didn’t experience a spike in blood sugar or insulin when they consumed white bread baked with baobab fruit powder. This is important because chronically high levels of blood sugar and insulin ultimately leads to cellular damage, dysfunction, disease, and death. And the benefits don’t stop there! One teaspoon of baobab fruit powder offers 2 grams of fiber that feeds the good bacteria in your gut. And I can’t express this enough...a healthy gut is essential to optimal health. There’s just no way around it! Baobab fruit powder is often sold in health food stores. You can also purchase it online on websites such as Amazon, Thrive Market, and Lucky Vitamin to name a few. I recommend adding a teaspoon or more to your shakes or smoothies for an antioxidant boost. Camu Camu Like baobab, camu camu is a fruit packed with vitamin C as well as polyphenols. And this combination has been shown to have more antioxidant and anti-inflammatory power than supplementing with vitamin C alone. I also recommend adding camu camu powder to your shakes or smoothies. It may be easier to find in stores than baobab, but can also easily be found online on the websites I mentioned above. Look for organic and “raw” varieties, which means the fruits were grown without pesticides and were minimally processed. This helps maintain the integrity of the nutrients. Other fruit powders that can be used in the same way and offer high levels of antioxidant activity include Indian gooseberries (amla berries), and acai berries. Dried Spices All spices, dry and fresh, are high in antioxidants. But interestingly enough, certain dried spices have higher antioxidant activity than their fresh counterparts. In fact, cloves, oregano, rosemary, peppermint, and thyme are above baobab fruit. Cinnamon and turmeric are slightly below baobab, but higher than acai berries and camu camu. Thus, I always recommend adding herbs and spices to all your dishes. Even if the recipe doesn’t call for it. They add flavor as well as anti aging super powers. In addition to containing antioxidant compounds, herbs and spices are often anti-inflammatory. Especially turmeric. And this is important because we now know that chronic inflammation is the precursor to many age-related diseases, including heart disease, type 2 diabetes, and cancer. Cinnamon is one of my favorites for anti aging. Research suggests cinnamon contains compounds that work against type 2 diabetes, cancer, and heart disease as well as neurological disorders, such as Parkinson’s and Alzheimer’s. To boost your cinnamon intake, try my cinnamon coffee cake collage fat bombs or my sweet cinnamon dolce latte. Additional Anti Aging Superfoods In addition to foods with high levels of antioxidant activity, some foods contain other anti aging nutrients that work in different ways. Chicken Liver Chicken liver is extremely nutrient dense. When it comes to aging, it’s an excellent source of antioxidant nutrients, including vitamins A and C as well as zinc and selenium. It’s also a great source of B vitamins, which help your keep your energy levels up. And speaking of energy, CoQ10 is another nutrient found in chicken liver that is essential for energy production. While your body is capable of making CoQ10, production naturally decreases as you age. And many conditions, such as heart disease, fatigue, and oxidative stress have been linked to a CoQ10 deficiency. Chicken liver has more CoQ10 than other most other organ meats. Plus, ground chicken liver can easily be incorporated into chili, meatballs, and hamburgers without even noticing it’s there. However, I only recommend consuming liver from humanely treated, pastured raised birds. Broccoli Sprouts Broccoli sprouts are exactly what they sound like. The young sprouts of broccoli plants. And they are an excellent source of a compound commonly known as sulforaphane. Much higher than their adult counterpart. So what makes sulforaphane so special? Well, it has been studied extensively. And research has shown sulforaphane: Has antioxidant activity Helps fight bacterial and fungal infections Protects against cancer Reduces inflammation Protects the brain from neurological disease Help maintain healthy blood sugar and insulin levels Reduces skin aging by protecting it from UV light damage A pretty impressive list of benefits when it comes to anti aging! Wouldn’t you agree? Due to these revelations, broccoli sprouts are becoming easier to find in markets. They are also super simple to grow in your kitchen. All you need is a baking dish, some organic soil, broccoli sprouting seeds, filtered water, and some sun. Broccoli sprouts can be used as a nutritious garnish on almost anything, such as salads, soups, and eggs to name a few. Rose Hips Your body makes an enzyme known as AMPK (AMP-activated protein kinase). It plays a huge role in energy production. And it’s often referred to as the anti aging enzyme. Because high AMPK activity is associated with health and longevity, while low AMPK activity is associated with disease. AMPK activity helps prevent the formation of body fat and promotes fat burning to help you lose weight. It also regulates a very important anti aging process known as autophagy. Essentially, autophagy destroys unnecessary or damaged cellular components and reuses them to build new, healthy cells. Without this process, our bodies would age quickly. And the benefits don’t stop there! AMPK regulates your body’s internal antioxidant genes. This means that AMPK activity stimulates the synthesis of internal antioxidants that are extremely potent. Overeating (especially processed carbs and sugar) and nutrient deficiencies can reduce your AMPK activity. Over time, you’ll gain weight, feel sluggish, increase your chances of disease, and ultimately decrease your lifespan. So why are rose hips on my list? They don’t contain AMPK, but they have been shown to help activate AMPK. And it’s important to give your body any boost it can get. Because as with CoQ10, AMPK activity naturally decreases as you age. Rose hips are the fruit of the rose plant. You don’t want to eat them. Instead, use them to make a rose hip tea. You can either buy rose hips in bulk online from reputable sources, such as Mountain Rose Herbs. Or, you can try the Rose Hips with Hibiscus Tea from Traditional Medicinals. Research also suggests that certain polyphenols, such as resveratrol, quercetin, epigallocatechin gallate in green tea, and curcumin in turmeric also help activate AMPK. Mulberries Mulberries are one of the richest sources of resveratrol. You know the compound found in red wine. Well, the truth is, you’d have to drink a lot more than a healthy serving to get a good dose of resveratrol. Which isn’t recommended, especially when it comes to optimal health and anti aging. So what’s so special about resveratrol? Well, it’s a potent antioxidant. And I’ve already mentioned that it helps activate AMPK. But research also suggests that it helps activate another enzyme known as SIRT1, which is believed to slow down the clock when it comes to cellular aging. You can usually find dried mulberries in health food stores as well as online. And they can be added to a homemade trail mix with nuts and seeds. Lingonberries are next on the list, which are usually found as a dried powder and can be added to smoothies and shakes. Red currants are also a good source of resveratrol and are great for topping salads. In Conclusion… Adding the foods I discussed above to your diet can give your body the extra support it needs to age gracefully and in good health. However, while your diet is one of the most important factors when it comes to aging, food alone won’t cut it. In this article, I share additional ways to slow down the aging process. Because your age should just be a number. Not a disease. Keep thinking Big and living BOLD!

I don’t know about you, but sweet watermelon popsicles are my favorite on hot summer days. And I love rich and creamy pumpkin pie lattes in the fall and winter when the weather is cool and crisp. These cravings make sense. They’re aligned with the seasons. Because nature has a way of knowing what your body needs and when. Like rich and warming foods when it’s cold outside and light, juicy foods to keep you hydrated as temperatures begin to rise. This is one of the reasons why I recommend eating with the seasons. Here are more… In season fruits and veggies: taste better; are more nutritious; cost less; and are more environmentally friendly. You see, in season fruits and veggies can be grown by local farmers. And you can even grow some foods. Either way, most of the benefits of eating with the seasons listed above are directly related to your food being grown closer to home. Tastes Better When your food is grown locally, it’s able to ripen longer before harvesting. And when this happens, it enhances the flavor. Take peaches for example. In the summertime, they are sweet and juicy. I can’t get enough! However, in the winter, they’re often shipped to the U.S. from Chile way before they’re ready. And this makes them more bitter, less juicy, and just frankly not worth it in my opinion. More Nutritious Local fruits and veggies don’t have to travel very far. This is important when it comes to nutritional value. Because the nutrient content starts to diminish immediately after harvesting. And it continues to decrease over time. Thus, the farther it needs to travel, the less nutritious it is. I should also mention that when foods are grown in other countries, the use of pesticides may not be as tightly regulated. In some cases, certain pesticides that are banned in the U.S. may be used. Higher levels of heavy metals may be present in the soil. And produce may be sprayed with harmful chemicals solely to hold up while in transit. Thus, not only are in season and local fruits and veggies more nutritious, but they’re also often less toxic. Costs Less When the conditions are right, it’s easier and less costly to grow fruits and veggies. Also, when the food is grown locally, it cost less to bring it to you. And these savings are often passed on to you. More Environmentally Friendly Because in season and local foods travel much shorter distances, less resources are used. For example, less fuel is needed for transportation. And less refrigeration is needed to keep food fresh for longer periods of time. How to Eat with the Seasons One of the best ways to eat with the seasons is to frequent your local farmers market. All you will find is in season fruits and veggies. And often times the farmers pick the produce the day before or even sometimes the same day. Another option is to subscribe to a local CSA box from a local farm or farmers group. Some CSA boxes allow you to pick the items you want. And others send whatever is ripe and ready to go. It’s a great way to try new fruits and veggies and keep things fresh. You could also grow some of your own food. It’s a lot easier than you might think. Many veggies can even be grown in pots as long as they have good soil, water, and plenty of sunlight. Something else I love to do is stock up on berries and other fruits in the summer when they’re sweet and their prices are low. I then freeze my stash and use them for shakes throughout the year. To do this, I wait until the berries really ripe. I then wash them and place in a single layer on a small parchment paper lined baking tray. Once the berries are frozen, I then transfer them to a glass mason jar. This makes them easy to dispense and prevents them from sticking to one another. When I’m ready to use the berries, I simply throw them directly into my blender frozen. This eliminates the need for ice. It’s also possible to freeze other fruits and veggies available to you. When it comes to veggies, some recommend blanching them first in boiling water, submerging in an ice water bath and then drying before freezing to help maintain color and flavor. However, freezing often affects the texture of fruits and veggies. Which means they tend to get mushy. Therefore, I find frozen veggies best suited for shakes, smoothies, soups, stews, and casseroles where texture isn’t as important. For example, just like berries, you can freeze spinach and kale and add them directly to your shakes for a nutritional boost. Also, when freezing, be sure to store your fruits and veggies in an airtight container. The goal is to keep moisture in and air out. And most foods can be stored for 12 - 18 months before their flavor starts to go downhill. When you are ready to use them, frozen fruits and veggies can either be thawed in the refrigerator or added directly to boiling water. It’s also worth mentioning that if you don’t have the time or space to freeze your own fruits and veggies, buying them is another option. Look for brands that flash freeze as soon as they are harvested to maximize their nutritional value and flavor. Canning and fermenting are also great ways to preserve in season produce. Summer is a great time to can tomatoes and ferment cucumbers to make delicious probiotic pickles. The Bottom Line… Eat with the seasons when you can. And if you’re ever wondering what’s in season, I highly recommend checking out the Seasonal Food Guide. But please don’t stress if you can’t always eat with the seasons. Eating fruits and veggies from other places is still better than eating none. Keep thinking Big and living BOLD!

I load up on avocados every time I hit the grocery store. That’s because I can’t wait to turn them into luscious guacamole, fresh avocado mayo, creamy shakes, and wicked-good avocado fat bombs. In fact, here’s a confession: I love avocados so much that I’d eat them all the time even if they weren’t nutritional powerhouses. Luckily for me, they are! In fact, they’re absolutely packed with fat-burning, skin-smoothing, anti-aging power. Today, I want to share some of the amazing things that avocados—and the avocado oil that’s made from them—can do for you. Here are eight of the nutritional super-powers of this awesome fruit. Avocados help fight cancer. Avocados are rich in chemicals called carotenoids, and research shows that these chemicals can inhibit the growth of prostate cancer and lower breast cancer risk. Additionally, the oleic acid in avocados reduces inflammation, helping to protect you from cancer as well as other diseases of aging. By the way, cancer-fighting drugs made from avocados may someday be saving lives. In a preliminary 2015 study, researchers found that avocatin B—a lipid isolated from the seed of the avocado—can attack leukemia stem cells directly, while leaving healthy cells unharmed. Avocados are good for your heart and blood vessels. Are you worried about your cholesterol? Researchers at Penn State recently reported that adding an avocado to your daily menu can lower your LDL (“bad”) cholesterol. Avocados are also rich in potassium, which lowers your blood pressure—and that can help reduce your risk for heart attacks and stroke. Avocados can help you lose weight. One trick I teach dieters is that eating a few bites of avocado can ease cravings. And science backs me up: One study found that people who included half an avocado in their lunches reduced their desire to eat by 40 percent over the next three hours. That may be one reason why people who eat avocados tend to be less prone to metabolic syndrome than people who avoid this fruit. They also weigh less, have a lower body mass index, and have less belly fat. Avocados boost the effects of other nutrients. Avocados are nutritional dynamite, providing you with nearly 20 vitamins, minerals, and phytonutrients and a dose of healthy fat. But that’s not all; they also make other good foods work harder for you! Research shows that adding either avocado or avocado oil to a salad increases your absorption of carotenoids 5- to 15-fold. Avocados and avocado oil promote young, beautiful skin. Once you reach your 20s, you lose about 1 percent of your collagen each year—and that translates into saggy, baggy, wrinkly skin. Adding avocado oil to your diet can help you fight this aging process by increasing your skin’s soluble collagen content. Want still more beautifying and healing power? Avocado oil makes a great (and inexpensive) topical skin cream. In addition, topical avocado oil is good for healing wounds. And you can make a smoothing, refreshing face mask by adding a little honey to half a mashed avocado and putting the mixture on your face for 20 minutes. Avocados help keep your eyes healthy. Avocados are loaded with the carotenoids lutein and zeaxanthin, which help to protect against sun-related eye damage. In addition, they help to keep the macula of the eye healthy. Avocados are good for your brain. A recent study tested the effects of avocado on cognition in older men and women. Researchers gave participants either one avocado, one potato, or one cup of chickpeas every day for six months as part of their diets, and found that only the avocado group showed improvements in sustained attention. They conclude that “dietary recommendations including avocados may be an effective strategy for cognitive health.” Avocado oil is awesome for your hair. The nutrients in avocado oil moisturize your hair, making it shiny and helping to prevent breakage. Simply massage a little warm avocado oil into your hair and leave it on for a few minutes before shampooing—or apply a small amount with your fingers after you wash and towel-dry your hair, and then rinse. — Clearly, if you want to look and feel great, avocados and avocado oil should be part of your health and beauty regimen. Fortunately, the avocado habit is an easy one to get into—and it’s not just healthy, it’s delicious as well. And speaking of delicious, right now I’m off to make a yummy, avocado-rich Cobb Salad for lunch. Here’s the recipe from my new book, The 10-Day Belly Slimdown—give it a try, and I think you’ll love it. It’s a great way to kick off your avocado habit!   COBB SALAD Prep time: 5 minutes • Makes 1 serving 2 to 3 cups torn lettuce (any type) 2 to 3 ounces cooked chicken (you can substitute sugar-, nitrate-, and nitrite-free deli turkey breast) 1 medium tomato, diced ½ cucumber, diced 1 hard-boiled egg, diced ¼ to ½ avocado, cubed Juice of ½ lemon (about 2 tablespoons) Celtic or pink Himalayan salt Freshly ground black pepper Place all of the ingredients in a medium bowl and toss. The egg yolk combined with avocado and lemon juice will create a creamy, flavorful dressing. Season with salt and pepper to taste. Note: Although Cobb Salad ingredients are usually arranged on a plate, tossing everything together creates the dressing for this salad. Easy! Keep thinking Big and living BOLD!

The food you eat (or don’t eat) has a big impact on the way you look as well as how you feel physically, mentally, and emotionally. Because believe it or not, everything’s connected. Your organs and systems don’t work independently of one another. For example, your gut is closely connected to your brain. In fact, did you know that your gut produces most of your body’s supply of serotonin. You know, your feel good hormone! In addition, several gut hormones, such as leptin, ghrelin, and insulin, have been shown to influence your mood as well as your brain function. And since the foods you eat play a big role in the regulation of these hormones, it’s safe to say that certain foods can boost your brain power over time while others can squash it. Let’s take a closer look... Gut Healing Foods Since your brain relies so much on the health of your gut, any foods that are good for your gut are good for your brain. And my favorite gut healing foods are: Bone both Hydrolyzed collagen Fermented veggies (i.e., sauerkraut and kimchi) Bone broth and hydrolyzed collagen are packed with the amino acids glycine and proline, which both nourish the cells of your digestive tract, help to reduce inflammation, and prevent oxidative stress. Fermented veggies are an excellent source of gut bacteria that play countless roles when it comes to many aspects of your health, including brain function. Healthy Fats Omega-3 fatty acids are essential to optimal brain health, especially DHA. It’s the most abundant fatty acid in the membranes of your brain cells–or at least it should be. However, since your body doesn’t efficiently make DHA, you must get it from your diet. And cold-water, wild fish is the best source. In fact, it has been proposed that having access to and consuming fish is why humans evolved to have bigger brains with more complex abilities. Now, there are plant-based sources of Omega-3 fatty acids, such as nuts and seeds. However, they don’t actually contain DHA. They contain ALA, which your body must convert into DHA. And for many, this process may not efficient. Which is why wild fish is really your best bet when it comes to boosting your brain power. And some tasty options highest in DHA include wild salmon, anchovies, sardines, caviar, and roe. Now, omega-3 fatty acids aren’t the only fats your brain needs. It actually needs a good mix of healthy fats, including coconut oil, grass-fed butter, avocado, and olive oil among others. The fatty acids within these foods are also used within the structure of your brain cell membranes. But healthy fats also play a role when it comes to protecting your nerve cells, satiation and the regulation of your gut hormones I mentioned earlier. So what about Bulletproof coffee? Adding a source of saturated fat, like coconut oil or grass-fed butter, to your coffee in the morning. Many claim it helps sustain your energy as well as boosts your brain power. Is this true? Well, adding these fats to your coffee makes a wonderfully frothy and creamy beverage. But it also slows down the rate at which the caffeine is digested. This sustains your energy throughout the day, effectively avoiding both the blood sugar spike and the possibility of an afternoon caffeine crash. So higher energy levels alone can sometimes make you feel more mentally alert and focused. In addition, coconut oil and grass-fed butter are made up of medium chain and short chain fatty acids. This means they’re easier to digest and more readily available to be used as fuel as compared to long chain fatty acids. But, as with most things, a lot depends on your diet and lifestyle. Drinking a bulletproof coffee along with eating a processed junk food diet probably won’t do you much good. The truth is you may only experience the touted benefits when combined with a low-carb/high-fat diet. You see, when you start eating a low-carb/high-fat diet, your body begins to burn fat as fuel more efficiently. When this happens, which isn’t overnight, you may get even more sustained energy from both the caffeine and the fat in your coffee. Plus, the fat-burning process produces ketones, which are believed to be an excellent source of brain fuel. There is also evidence suggesting that the use of ketones to make energy, as opposed to glucose, reduces the risk of oxidative stress, which accelerates brain aging. Antioxidants Antioxidants are molecules that protect your cells from oxidative stress caused by free radicals. Essentially, they slow down the aging process. Free radicals are formed by many external factors, such as a poor diet, lack of sleep, stress, and toxins, but they’re also a natural byproduct of energy metabolism. And since your brain cells are very active and made up mostly of unstable polyunsaturated fats (i.e., omega-3 fatty acids), they are even more susceptible to oxidative stress. So, if you want to strengthen and protect your cognitive abilities, antioxidants are a must. And you can get them from eating an abundance of colorful fruits and veggies as well as nuts, seeds, wild fish, and pasture-raised meats. You may even be happy to know that chocolate and coffee are both packed with antioxidants. But, responsible consumption is required. In Conclusion... There may not be a food that will instantly boost your brain power, but eating a nutrient-rich diet will nourish and protect your brain cells as well as give them a healthy supply of energy to function at top speed. Plus, it will help improve how your brain operates over time and help keep your mind sharp as you get older. On the other hand, it’s equally important to avoid processed carbs and sugar. These foods provide zero nutrition. And they negatively affect your gut health, blood sugar, and gut hormones. And when these are out of whack, your energy, mood, and cognitive abilities are bound to take a nasty hit. Keep thinking Big and living BOLD!

Dieters say that it melts fat off their bellies. Athletes claim that it takes their game to the next level. Health-conscious users report that it improves their memory and gives them a big jolt of energy. What is it? It’s a dietary supplement called MCT oil, and today I’ll talk about what it is and whether the hype about it is true. What are MCT fats? Fats contain chains of carbon atoms with hydrogen atoms attached. Most fats are long-chain triglycerides (LCTs) fats, which contain long strings of carbon. Medium-chain triglycerides (MCTs) fats, in contrast, have shorter carbon chains. Coconuts and palm kernels contain MCT fats, and butter has some as well. The best way to get daily MCT facts is by using MCT oil. However.  MCT oil—which is extracted from coconuts and palm kernels—provides the most potent types of MCT fats in a concentrated form. While both MCTs and LCTs are fats, they act very differently in your body. That’s because MCT fats bypass the normal digestive process that LCT fats go through. Instead, they go directly to your liver, which turns the MCT fats into ketones that your body burns quickly as fuel. In addition, MCT fats can easily cross the blood-brain barrier. These properties give MCT oil some amazing properties that other fats don’t have. Here’s a look at them. MCT oil sets your metabolism on fire while it stops your cravings. Because the body burns them quickly, MCT fats don’t wind up on your waistline. In fact, MCT fats rev up thermogenesis—the process in which your body burns fat to produce heat—so they actually increase the number of calories you burn. As a result, MCT oil can help you win the battle against belly fat. Among the scientific findings: In a 16-week trial, 31 overweight men and women in a weight-loss program consumed either olive oil or MCT oil in their diets. The researchers found that the MCT oil group lost more weight, more fat mass overall, and more trunk mass than the olive oil group. In another study, 24 healthy overweight men ate diets rich in either MCT oil or olive oil for 28 days, and then switched over. The researchers found that participants lost more weight in the MCT oil phase and concluded, “MCT fats may be considered as agents that aid in the prevention of obesity or potentially stimulate weight loss.” In addition to making your body burn fat faster, MCT oil has another property that dieters love: It curbs your hunger. So it fights fat with a double punch, by turning up your internal “thermostat” and at the same time helping you to resist overeating. MCT oil can benefit your brain, your heart, your gut… and even your mood! If it just helped to burn off extra pounds on your belly, MCT oil would deserve its reputation as a superfood. However, the more scientists investigate the properties of MCT oil, the more amazing discoveries they make about its benefits—benefits that go far beyond weight loss. As a result, scientists all over the world are getting excited about its potential. Here’s what some of the most recent studies are reporting: Researchers have discovered that MCT fats enhance exercise performance by ramping up metabolism and increasing mitochondrial biogenesis—the formation of new mitochondria, which are the energy factories of cells. Scientists studying mice bred to have bad cholesterol levels report that the mice eating a diet rich in MCT fats gain less weight and have better cholesterol than those eating diets containing other fats. They say that MCTs hold promise “as a dietary supplement for lowering plasma cholesterol and reducing risk of coronary heart disease.” A team of scientists is exploring the possibility that MCT oil can “remodel” the gut microbiome and improve the health of people with metabolic syndrome. Studying people with mild cognitive impairment, researchers found that giving them MCT oil improved their memory while a placebo did not. In Alzheimer’s disease, the brain has difficulty using glucose for energy. A new study reports that giving Alzheimer’s patients MCT oil can increase their total brain energy metabolism, because it enables them to burn ketones for energy rather than glucose. In addition to promoting weight loss, MCT oil may help you stay slim in the first place. An animal study found that feeding mice a diet rich in MCTs early in life helps to protect them from getting fat even if they eat a bad diet later in life. Want more? A study involving rats reports that an MCT-enriched diet can even reduce anxiety. Is MCT oil as good as everyone says it is?  As the science shows, the hype about MCT oil is real. What’s more, scientists are reporting new findings about its incredible benefits all the time. That’s why I add a shot of MCT oil to my Bulletproof coffee every day—and why I recommend that you do the same thing. How to use MCT oil to lose weight? Start with a small amount (a teaspoon or so) and work your way up to a tablespoon or more. Adding a lot of MCT oil to your diet all at once can cause diarrhea, so give your body time to learn to love it. Buy a high-quality oil rather than pinching pennies. In addition to adding MCT oil to your morning coffee, try using it in other fun ways. Add it to salad dressings, make mayo with it, sauté foods lightly in it, or swap out other fats for MCT oil in any of my shake recipes. Any way you try it, it’s good—and good for you! Keep thinking Big and living BOLD!

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

If you’re into good nutrition, I’m guessing that you’re already eating fruits like blueberries, grapefruit, kiwis, and pomegranates. Maybe you’re adding açaí and goji berries to your shakes, too. But have you checked out some of the really exotic fruits that are turning up these days in health food stores, ethnic markets, and restaurants? As it turns out, many of these fun fruits are both tasty AND packed with health benefits. Today, I’ll look at the nutritional power of eight superfruits that trendy diners are raving about—and then I’ll tell you which ones you can eat frequently, and which you should eat sparingly. Jackfruit. The jackfruit, which is the biggest fruit in the world, can weigh a colossal 100 pounds. However, the ones you’ll find at Asian markets or health food stores are much smaller—around ten to twenty pounds. The outside of a ripe jackfruit is greenish-yellowish-brown and bumpy. The flesh inside is yellow, and it tastes—as one aficionado puts it—"like a pineapple, a banana, and a pack of Juicy Fruit gum had a baby.” Cooked, however, it’s a whole different story; with the right spices and sauce, jackfruit actually makes a tasty substitute for pulled pork. Whether you eat jackfruit cooked or raw, it’s nutritional dynamite. It gives you a good dose of protein along with vitamin A, vitamin C, and several B vitamins. It’s also rich in potassium, magnesium, and iron, as well as lutein and zeaxanthin—nutrients that help keep your eyes healthy. In addition, it’s a very good source of fiber. By the way, don’t toss out the large seeds of the jackfruit, which you can boil and eat (they taste a little like potatoes). They’re rich in healthy “resistant” starch. If you’re new to jackfruit, here are two tips. First, when picking out a jackfruit, don’t confuse it with a durian—a similar-looking fruit that’s also good for you but has a horrific smell (described as “like a rotting corpse”) that turns most people off. And second, before cutting a jackfruit open, rub your knife and hands with coconut oil. The fruit is very “sappy,” and the oil will help keep the sap from sticking. Acerola cherries. These little cuties, which you can eat just like regular cherries, contain chemicals that strongly inhibit the formation of advanced glycation end products, or AGEs—compounds that rapidly age your face and body. In addition, they can help prevent high blood sugar levels after a meal. They’re also loaded with cancer-fighting antioxidants and supply you with potassium and B vitamins. What’s more, acerola cherries are richer in vitamin C than almost any other fruit. In addition to boosting your immune function, vitamin C is crucial for the synthesis of skin-smoothing collagen. Acerola cherries are too perishable to ship to stores, but you can find them at farmer’s markets or buy them in powdered or pureed form to add to smoothies. And if you live in a warm place like Texas or Florida, consider planting your own acerola cherry tree! Bitter melon. This Asian fruit sometimes turns up in baskets on Chopped, and for good reason, because it’s a bit challenging. Raw, it tastes… well, bitter. However, adding it to stir-fries tames its mouth-puckering flavor. If the melon itself is too much for you, look for bitter melon tea in Asian markets. While it’s definitely an acquired taste, bitter melon truly deserves its reputation as a superfruit because it contains chemicals that can reduce insulin resistance. (In fact, if you’re diabetic, you ‘ll want to introduce it to your diet carefully to make sure it doesn’t make you hypoglycemic.) In addition, bitter melon is a powerful protector against the AGEs I talked about earlier. Want still more? It also contains chemicals that help fight obesity. Pomelo. This big greenish-yellow fruit looks like a grapefruit on steroids, tipping the scales at up to four pounds. It’s actually an ancestor of the grapefruit (which is a cross between a pomelo and a sweet orange), and its scientific name is Citrus maxima because it’s the biggest citrus fruit on the planet. A pomelo has a sweeter, milder flavor than a grapefruit, so it’s a great choice if you find grapefruit a little too assertive for your taste buds. But be prepared: It takes a little work to eat a pomelo, because it has a much thicker rind than other citrus fruits. Like other citrus fruits, pomelos are rich in vitamin C and fiber. And like grapefruit, they contain fat-burning nootkatone—a remarkable waist-slimming nutrient that I love. Mangosteen. This purple, plum-sized fruit packs a big punch of nutrition, because its rind is rich in cancer-fighting phytonutrients called xanthones. Unfortunately, the rind tastes pretty nasty if you bite into it—but you can buy it in supplement form as mangosteen pericarp, and it’s added to some mangosteen juices (check the labels to see if the whole fruit is included—and remember to use fruit juices only in very small amounts). The fruit inside the mangosteen provides you with a good dose of fiber, vitamin C, and minerals, and it’s delicious; in fact, legend has it that Queen Victoria once offered a reward of 100 pounds sterling to anyone who could bring her a fresh mangosteen. Mangosteens are fun to eat; you just score the shell and twist its sides with your palms, and it pops right open to reveal the white flesh. Fans compare the taste of mangosteens to peaches, citrus, grapes, and apples. Dragon fruit. This gorgeous fruit—a beautiful red, with spiky leaf-like projections—is actually the fruit of a cactus. (You may also come across a yellow variety with a bumpy surface.) Underneath the dragon fruit’s exotic exterior, you’ll find sweet, mild white or red flesh studded with black seeds. Dragon fruit is rich in fiber, phytonutrients, vitamin C, carotene, B vitamins, iron, calcium, and phosphorus—and those tiny seeds are packed with healthy fatty acids, which constitute 50% of the content of the seeds.  Rambutan. I love this crazy golf-ball-sized fruit, which is bright red and covered all over with red-and-green spikes that make it look like it’s having a really bad hair day. Once you get past the rambutan’s wild hairdo, you’ll find a sweet white flesh that tastes a little like a lychee. It’s tasty raw, or you can incorporate it into curries or ice creams. While rambutan isn’t as rich in nutrients as many other fruits billed as superfruits, it’s a good source of fiber, magnesium, potassium, and calcium. Interestingly, scientists report that the hull of this fruit may have impressive cancer-fighting and weight-loss properties. Passion Fruit. This round fruit, typically purple or yellow (although there are hundreds of varieties), is fabulously good for you. It’s rich in fiber, antioxidants, vitamins A and C, B vitamins, iron, magnesium, phosphorus, potassium, and copper. In addition, passion fruit has a surprising property that makes it popular with many people at bedtime. No, it doesn’t make you more passionate! Instead, it actually can make you sleep more restfully. That’s because it contains phytochemicals called harmala alkaloids that have sedative and anti-anxiety effects. It’s not always easy to find these tasty fruits. If you can’t get them fresh, look for them in pureed form. Reminder: Keep carbs in mind All of these fruits are nutritious enough to deserve a spot on your menu. However, here’s a caution: All fruits have carbs, and some have lots of carbs. The more carbs a fruit has, the more cautious you need to be about keeping your serving sizes small. Here’s how these eight superfruits stack up on the carb scale: Bitter melon is very low in carbs, so you can eat it whenever you want. (And seriously, it’s not a fruit you’ll want to overdo—a little goes a very long way!) Pomelos, acerola cherries, and dragon fruit are fairly low in carbs compared to most fruits. Once you’re on a maintenance plan, you can enjoy them once or twice a day. Stick to half a pomelo, half a dragon fruit, or a small serving of acerola cherry puree or powder. Mangosteens and rambutans are pretty high on the carb scale—so they should be a rare (and very small) treat. Jackfruit and passion fruit are super-high in carbs. Save them for days when you really, really need some extra fuel—for instance, heavy workout days. Follow these guidelines, and you can enjoy all the taste and nutritional power of these trendy superfruits—and, at the same time, keep your blood sugar low and your waistline slim! Keep thinking Big and living BOLD!

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

Food is one of my all-time favorite topics. (Hey, when you’re a nutritionist AND an Italian girl with a big appetite, it comes with the territory!) In fact, I can talk about food for hours and hours. But I can also sum up the most important thing you need to know about food in just two words: Eat clean. If you follow this one rule, everything else will fall into place. You’ll lose weight. You’ll look younger. You’ll feel healthier. You’ll have beautiful skin, hair, and nails. And happily, you’ll eat better than you’ve ever eaten before. Put simply, clean eating means giving your body all the good stuff it needs and getting rid of all the junk that makes it sick and fat. I like to sum it up like this: “nutrients in, toxins out.” So how do you eat clean? Here are my eight simple rules. Don’t eat things you can’t pronounce. No, I’m not talking here about açai, chipotle, mirepoix, or bouillabaisse! Instead, I’m talking about food additives with names like butylated hydroxytoluene and azodicarbonamide. These are not foods, and your body isn’t designed to process them—so it reacts by becoming inflamed, sick, and fat. To avoid chemicals like these, get in the habit of reading labels. If a food’s label reads more like a chemistry experiment than a meal, put it back on the shelf. And that leads me to my next rule… Kiss the barcodes goodbye. Fresh food doesn’t come loaded with artificial colors, flavors, sweeteners, and emulsifiers—but canned, packaged, and frozen foods typically do. So when you have the choice, go with fresh over processed. For instance: Swap out frozen veggies in sauce (what’s in that weird sauce, anyway?) for fresh veggies seasoned with butter or bone broth. Make your own soups. It’s easy, and you won’t believe how much better they taste than soup from a can. They’re also way healthier than the canned stuff, which often is loaded with sodium, sugar, MSG, and other bad stuff. Whip up your own salad dressings. It takes just minutes, and you’ll avoid nasty ingredients (for instance, soybean oil and monosodium glutamate) that manufacturers often add. Make your own almond milk—check out my how-to here. That way, you won’t be loading your body with carrageenan, an additive that’s bad news for your gut. Bake your own sweet potato fries rather than getting them out of the freezer case. It’s fun, it’s simple, and you’ll avoid ingredients like disodium dihydrogen pyrophosphate (remember rule #1?). Make your own hamburger patties. Did you know that the ones you buy frozen in the store can contain weird things like textured soy protein, soy flour, and caramel color? Build your own, and you’ll guarantee that they’re the real deal. It’s true that making your food from scratch will take more effort than getting it out of a can or a box. But if you make batch cooking part of your healthy new lifestyle—more on that here—you’ll be surprised at how little time you actually need to spend in the kitchen. Don’t let so-called “health foods” con you. When you do need to stray into the barcode aisles, avoid products that are labeled as fat-free, low-fat, or low-calorie. Why? In general, manufacturers make products low in fat or calories by adding other ingredients you don’t want. For instance, low-fat yogurt is often packed with sugar or artificial sweeteners, while low-calorie dinners tend to be swimming in sodium. Also, think twice before loading up on dairy. Some people can handle it fine, but for other people, milk definitely doesn’t “do a body good.” Do a little detective work, and see if dairy causes you to bloat, makes your skin break out, or has other bad effects. If so, cut it out and get your calcium from other sources such as salmon and leafy green veggies. Oh, and P.S—give those soy Frankenfoods a pass. They’re heavily processed, they can put you at risk for autoimmune thyroid disease, and they’re not foods that your body is designed to process. Go organic when it counts. In an ideal world, you’d always choose organic fruits and veggies over non-organic produce. That’s because in addition to containing fewer toxins, they contain more antioxidants. However, you live in the real world, where money can be tight. This means that buying organic produce isn’t always an option, especially if you’re feeding a family. So—how can you choose clean fruits and veggies without breaking the bank? Luckily, an organization called the Environmental Working Group has the answer for you. Each year, they issue a report listing the cleanest non-organic fruits and vegetables as well as the dirtiest (most contaminated) ones. Using their list, you can tell when it’s safe to buy non-organic produce and when you should invest a few more pennies and head for the organic section. Here are the EWG’s lists for 2018: The Dirty Dozen (opt for organic if you can): Strawberries Spinach Nectarines Apples Grapes Peaches Cherries Pears Tomatoes Celery Potatoes Sweet Bell Peppers The Clean Fifteen (non-organic is safe): Avocados Sweet corn Pineapples Cabbages Onions Sweet Peas Papayas Asparagus Mangoes Eggplants Honeydews Kiwis Cantaloupes Cauliflower Broccoli Choose pastured if you can… but if not, trim the fat. Here’s another “ideal world vs. real world” issue. Yes, we’d all like our meat, poultry, and eggs to come from pastured animals. But the price tags for pastured proteins can be astronomical. What’s the answer? Buy pastured meat when your budget permits it, focusing on cheaper cuts such as chicken legs and ground beef. (Pastured eggs, which are only a few dollars more than regular eggs, are a good buy as well.) When you need to buy non-pastured meat, trim off the fat from beef and remove the skin from chicken. These are the areas where toxins accumulate. If you’d like still more tips on saving money on pastured meat, check out my post on eating healthy on a budget. Be savvy when it comes to seafood. Choosing seafood can be tricky. That’s because while it’s loaded with those wonderful omega-3 fatty acids, it can also be high in toxins. Luckily, the Environmental Working Group has once again come to the rescue. To make smart seafood selections, check out the EWG’s Consumer Guide to Healthy Picks and their handy Seafood Calculator. Break the sugar habit. You saw this one coming, right? And yes—I know it can be a big challenge to give up the sweets you love. But sugar is absolutely terrible for your body. It hurts your heart, it puts you at greater risk for cancer, and it even makes your face age faster. My advice for escaping the clutches of the Sugar Demon is to simply go cold turkey. You’ll be miserable for a few days, and then I’m betting that a surprising thing will happen: You’ll find that those sugary foods start to lose their grip on you. (In the meantime, sip on bone broth to quell your cravings.) While you’re at it, also cut way down on grains or eliminate them from your diet entirely. Grains turn directly into sugar in your body—two slices of whole wheat bread have as much sugar as a candy bar!—and you can get all the nutrients you need without eating them. Clean up your water. When we think about clean eating, we tend to think about food. But don’t forget water! You need lots and lots of it—and you need it to be clean. Unfortunately, the water you get from the faucet can contain everything from rocket fuel to Prozac to pesticides. So stop drinking the stuff straight out of the tap, and instead, invest in a water purifying system. When you make eating clean a lifestyle, you’ll be surprised at how easy it is. What’s more, you’ll be amazed at how good clean food tastes. And best of all, you’ll be delighted at how much better you start to feel—typically within weeks or even days. So go clean…and make your body slim, happy, and healthy again! Keep thinking Big and living BOLD!

Protein is an essential nutrient found in food. When you eat foods with protein, your gut breaks it down into tiny pieces. And these tiny pieces of protein are called amino acids. They’re essentially the smallest unit of protein. And the role of amino acids should not be underestimated! What are the key roles of amino acids? Amino acids are used to build new proteins. Essentially, your body reassembles them into larger molecules according to the code stored within your DNA. And many of these proteins then provide structure to your cells, tissues, organs, muscles, skin, and hair. Without them, you would simply be a blob. Seriously! But amino acids are also precursors to enzymes. This means without amino acids, no metabolic reactions would occur. And by metabolic reactions I’m talking about making energy and burning fat among many others. In addition, amino acids are precursors to neurotransmitters. So without amino acids, there’d be no chemical signals to regulate your appetite, mood, sleep, and heart rate to name a few. Further, proteins are necessary for the production of antibodies–vital components of your immune system. Amino acids can also have an anti-inflammatory effect as well as prevent oxidative stress, which leads to premature aging. I hope you get the point. Amino acids are one of the major components of human life. Without them, we wouldn’t exist. And we need a sufficient amount not only to survive, but to thrive. What amino acids must be in your diet? There are many amino acids. But generally about 19 to 22 that are commonly discussed. Some within this bunch are some that are considered to be “essential” amino acids. This means your body cannot make them and you must get the amino acids from food.  What are the “essential” amino acids? Lysine Leucine Valine Threonine Tryptophan Isoleucine Phenylalanine Methionine Histidine Your body can synthesize the remaining amino acids. However, some are often referred to as “conditionally essential.” Meaning that in some circumstances your body may not be able to make sufficient quantities. Especially when the body is stressed in one way or another, which is sadly all too common in our fast-paced world with our Standard American Diet (a.k.a. processed food diet). What are the conditionally essential amino acids?  Proline Glycine Glutamine Tyrosine Arginine Cysteine What are the non-essential amino acids? Serine Glutamic acid Asparagine Alanine Aspartic acid Sources of essential amino acids in food Proteins that your body breaks down into amino acids are found in both plant and animal foods. In general, animal foods are considered “complete” proteins because they contain all essential amino acids. Animal foods are the best sources of essential amino acids. And plant proteins are often referred to as “incomplete” because they are missing an essential amino acid or two. Plant proteins are found in nuts, seeds, legumes (beans and lentils), and whole grains (i.e., oats and quinoa).  Healthy sources of animal proteins include wild fish and pasture-raised meat and poultry. Bone broth and collagen protein powder are also two excellent sources of amino acids. Especially because the proteins are already broken down into smaller pieces, which makes it easier to digest. It’s also worth noting that bone broth and collagen powders are especially rich in glycine and proline–two of the conditionally essential amino acids. This is important for several reasons. First, most people eat mostly muscle meat, which is a low source of these conditionally essential amino acids. So supplementing your diet with bone broth and collagen protein is a great way to ensure you get a good variety of all the sources of amino acids your body needs. Second, glycine and proline are great for healing your gut. And third, because glycine and proline are the key building blocks of collagen, using them as a source of amino acids helps your body strengthen and build new collagen. This means healthier joints, firmer skin, and stronger hair and nails. Yes, please! Protein digestion as a source of amino acids There are many factors at play when it comes to digesting protein and successfully breaking it down into a source of amino acids for your body. And a lot rides on the health of your gut. This means if your gut is sick, it might be difficult for your body to fully digest protein and give your body the amino acids it needs. In this case, it’s best to eat proteins that are already partially broken down such as those found in slow cooked meats, bone broth, and collagen protein powders. Soups, stews, and smoothies with healthy proteins are also good choices to use as a source of amino acids. In addition, it’s always important to thoroughly chew your food. First, it’s easier for your body to digest smaller pieces of food than larger chunks. Second, the process of chewing gets your digestive juices flowing. This includes your stomach acid, which is absolutely necessary for protein digestion. Ironically, many people take antacids to reduce the production of stomach acid in an effort to treat heartburn and reflux. But in most cases, the problem isn’t high amounts of stomach acid. Usually, the level of stomach acid is too low. And in this state, foods can be difficult to digest. They then sit in your stomach too long and travel back up the pipe. This means taking antacids may be just adding fuel to the fire and could potentially lead to amino acid deficiencies. How to use supplements as a source of amino acids? There’s a lot of buzz about using supplements as a source of amino acids. Some argue that taking them before or after a workout helps build more muscle. This may be true, but this is not without risks. Plus, if you’re eating a whole foods diet (such as my 21-Day Bone Broth Diet or 10-Day Belly Slimdown), that should be the main source of amino acids your body needs. Especially because both of these plans focus on nutrient rich foods as well as help you heal your gut and lose weight simultaneously. In general, I don’t recommend using supplements as a source of individual amino acids. There may be a time and place for this, but if so, I believe it should be done with the help of a professional. Otherwise, you may cause more harm than good as well as waste a bunch of money. Why are amino acids so important? Amino acids are a slice of life. They’re necessary for almost every structure and function within your body. And eating healthy, clean sources of protein regularly should supply you with all the amino acids you need. But keep in mind your body also needs an abundance of other nutrients. Including many that work synergistically with amino acids. So don’t skimp on the colorful fruits and veggies and healthy fats. Keep it real and balanced! Keep thinking Big and living BOLD!

Some mushrooms are poisonous. Some are hallucinogenic. And some appear to offer some pretty amazing health benefits. Which explains why mushrooms have been getting quite a bit of attention these days. And as you would expect, many new products with mushrooms are popping up left and right. So today I’m going to share what we know about the health benefits of mushrooms from both an anecdotal and a scientific perspective. And without giving too much away, the research looks promising! What are mushrooms? Mushrooms are essentially the “fruit” of a fungus. However, instead of seeds, mushrooms create and spread spores to reproduce. These spores are microscopic and found under the “cap” of the mushroom. You know the part that looks like gills. Bioactive Compounds in Mushrooms You’re probably familiar with white, crimini, and portobello mushrooms. These are most commonly found in grocery stores. And while these mushrooms are delicious and nutritious, there are others that have been used for centuries in many cultures more for their healing or “medicinal” powers. And these benefits come from what science calls “bioactive compounds.” Bioactive compounds go beyond nutrition. They’re akin to the “active ingredients” in pharmaceutical drugs–except they’re made from nature. They’re what causes a physiological or cellular response in your body. And a little goes a long way, which is why they’re typically found in small concentrations. Some well-known bioactive compounds in mushrooms that you may have heard of include beta-glucans, terpenes, and phenols. And while it’s clear more research is needed, the benefits suggested by numerous animal and human studies thus far include the potential to:   Prevent and treat cancer Reduce inflammation Boost the immune system Protect the liver Regulate cholesterol levels Prevent and repair oxidative stress Protect the brain from degeneration Regulate blood sugar and prevent type 2 diabetes Prevent and treat viral and bacterial infections Popular Medicinal Mushrooms While there are many species of “medicinal” mushrooms, there are a handful that stand out from the bunch. These include: Reishi: Reishi mushrooms grow on hardwood trees throughout many warm parts of the world. They are most often consumed to help boost the immune system. However, many people also turn to them to help ease stress and improve their sleep. Turkey Tail: These mushrooms look just like their name–turkey tails–and grow throughout North America on fallen trees and wood stumps. Animal studies suggest that one of the key bioactive compounds in turkey tails is capable of preventing the growth and spread of cancerous tumors. Shiitake: Shiitakes are native to Asia, but they can easily grow in many places. And they’re commonly used in culinary dishes, unlike most other medicinal mushrooms. In addition to their popular immune boosting application, animal studies also suggest their phenolic compounds may help prevent the buildup of plaque in your arteries. Chaga: Chaga has been gaining popularity in more recent years. It grows wild in cooler regions throughout the world. It’s utilized for stimulating the immune system against pathogens and cancer. It’s also a good source of potent antioxidants that essentially slow down the aging process and help prevent disease. Cordyceps: Cordyceps has a long-standing reputation for boosting energy as well as libido. Plus, animal studies show promising results in the prevention and treatment of diabetes. Maitake: Maitake mushrooms are most often found growing in clusters surrounding oak trees. They have a mild flavor, which makes them suitable to cook with. However, maitakes stand out most for their anticancer effects. Lion’s Mane: Lion’s mane mushrooms grow on broad leaf trees in mild temperatures throughout the world. In addition to being used to support immune health, new research suggests the consumption of Lion’s Mane may help reduce anxiety and depression as well as promote healthy nerve cells. How to Consume Medicinal Mushrooms Most medicinal mushrooms can be purchased dried. Either whole, ground into a powder, or added to a variety of teas, coffees, or nutritional supplements. However, it’s important to recognize that the concentration and effectiveness of the bioactive compounds found in medicinal mushrooms and subsequent products depends on a variety of factors, including the species, the growth stage at time of harvest, the part of the mushroom harvested, and the method of preparation among many others. For instance, some bioactive compounds are found in the spores while others are found in the flesh of the fruiting body. Therefore, if you’re seeking a specific benefit, you need to read the fine print or work with a professional. The more delicate tasting mushrooms, such as shiitake and maitake, can simply be sauteed or added to soups or stir-fries. Dried mushrooms can also be added to soups. I personally love adding them when I’m making bone broth. And powders can be added to tea or coffee as well as smoothies. In addition, tinctures of medicinal mushrooms are available. Essentially, the bioactive compounds are extracted using a solvent. And in some cases the tinctures may be more potent than the mushroom itself. The Bottom Line Mushrooms are packed with naturally occurring compounds that are prized in many cultures for their ability to heal the body. And the research performed thus far has helped to substantiate these claims, although more human research is needed. So...if you’re generally in good health, I’m all for adding mushrooms to your daily diet to take advantage of their preventive nature. However, if you’re battling chronic disease and would like to explore medicinal mushrooms, I highly recommend working with a naturopath or functional medicine doctor. They will help you identify which species and products would be most beneficial. Keep thinking Big and living BOLD!

Your body is a complex machine. Elaborate systems have evolved to allow you to make energy, grow, fight infections, and reproduce among many other things. And none of this would be possible without the help of antioxidants. You see...your cells, tissues, and even DNA are constantly threatened by molecules known as free radicals. Because the toxins in our food, environment, water, beauty products, and household cleaners can cause them to form in your body. But also because free radicals are a natural byproduct of your metabolism and can even be created by stress. The problem is free radicals are very unstable molecules. Without getting too technical, their instability is the result of a missing negatively charged particle known as an electron. Thus, they’re scavenging throughout your body trying to replace their missing electron. And they do this by stealing electrons from healthy molecules. When this occurs, the healthy molecules are said to be “oxidized” and become new free radicals. Now, free radicals aren’t all bad. For instance, they’re a necessary component of your immune system to fight infections and heal from wounds and injuries. But these are designed to be temporary functions. However, it becomes dangerous when an excessive amount of free radicals build up in your body. Ultimately, the damage they cause leads to premature aging, inflammation, and disease. All of which can cause your skin to sag and your belly to get bigger. But don’t despair! This is where antioxidants come in. Essentially, antioxidants are molecules that donate electrons to free radicals before they are taken from you. However, when this happens, the antioxidant becomes a free radical. And it needs another antioxidant to donate one of its electrons before it causes harm. In addition to donating electrons, some antioxidants can also repair cellular damage, prevent free radicals from being formed from certain toxins, and even prevent cancerous cells from growing. Yes, please! SOURCES OF ANTIOXIDANTS You probably already know that many antioxidants come from food. First, we have powerful plant nutrients known as polyphenols. And within the broad category of polyphenols, we have flavonoids and carotenoids. The best sources of flavonoids that are especially effective when it comes to neutralizing free radicals include: Romaine lettuce Apples Pears Bananas Strawberries Blueberries Onions Sweet potatoes Almonds Peaches Tomatoes In terms of carotenoids, you’ll find them in large doses in: Sweet potatoes Carrots Leafy greens (i.e., spinach, kale, collards, chard) Winter squash Bok choy Romaine lettuce Bell peppers Cantelope It’s important to understand that these polyphenols don’t work alone. They need help from other nutrients, especially vitamins C and E, which are also potent antioxidants themselves. Some of the top vitamin C rich foods include: Bell peppers Broccoli Strawberries Pineapple Cantaloupe And some of the top vitamin E packed foods include: Sunflower seeds Almonds Spinach Asparagus Broccoli Kale Bell peppers Avocado Olives Two minerals that also act as powerful antioxidants include zinc and selenium. You’ll find zinc in: Oysters Grass-fed beef and lamb Spinach Asparagus Mushrooms Pumpkin seeds And great sources of selenium include: Wild shrimp Wild sardines Wild salmon Mushrooms Asparagus Pasture-raised poultry Brazil nuts You might also be surprised to learn that your body actually makes several antioxidants. One of the most potent antioxidants your body makes is known as glutathione. It is resides in every cell and its main job is to protect your cells from harm. It is so powerful, that it also boosts the effects of other antioxidants. But...in order for your body to make glutathione, guess what? It needs nutrients! Including certain flavonoids, vitamins C and E, and selenium. WHAT ABOUT ANTIOXIDANT SUPPLEMENTS? Because we know the vital role antioxidants play in our health and longevity, the antioxidant supplement business is booming. However, there is little scientific evidence demonstrating the benefits of taking large doses of isolated antioxidants. And this is why eating a whole foods diet with lots of variety is so important. Because foods from nature contain an abundance of nutrients (in the right proportions) that work together. And your body needs all of them. All of the time. If not for fighting free radicals, for something else. THE BOTTOM LINE… Your body needs antioxidants. No question about it. And, it needs a constant stream of them to fight free radicals as well as support each other. Get them from a variety whole foods, such as fruits, vegetables, healthy pasture-raised meats, wild fish, nuts, and seeds. And reduce your exposure to toxins that form free radicals inside your body. This means choosing organic whenever possible. Ditching processed junk food. Filtering your tap water. And taking a closer look at the ingredients in your beauty products as well as household cleaners. Keep thinking big and living BOLD!

Can you believe summer is almost here? Well, it is! And the warm weather brings about an abundance of delicious fruits and vegetables bursting with nutrients our bodies need to thrive. So...in this article, I’d like to highlight one of my all-time favorite summer fruits. Cucumber! And yes, I said fruit. Because technically, cucumbers are the fruit of the plant. They actually belong to the same family as winter squash and melons. However, most people refer to them as veggies. Either way, I’m obsessed with cucumbers. Because they are so good for you! They contribute to good health and keep you slim. Plus, they work miracles when it comes to your skin. What more could you ask for?!  Why are cucumbers good for you? Cucumbers keep you hydrated Your body is made up of approximately 60% water. And every cell in your body needs water to thrive, including your skin cells. Otherwise, they just shrivel up and die. When this happens, your body becomes sluggish. Which causes fatigue, weight gain, constipation, headaches, and much more. When it comes to your skin, dehydration causes fine lines and wrinkles to appear. Plus, your skin becomes dull, feels dry and tight, and is easily irritated. Ugh! This is why I always stress the importance of hydration. And because cucumbers are made up of approximately 95% water, eating them is a delicious way to keep your cells hydrated and your skin plump and juicy. Especially during warm summer months. Hydration is an important reason cucumbers are good for you and you should be eating them! Cucumbers are packed with antioxidants Cucumbers are good for you because they have the antioxidants necessary to protect your cells from free radicals. Some antioxidants can also repair cellular damage, prevent free radicals from being formed from certain toxins, and even prevent cancerous cells from growing. Essentially, antioxidants are the key to optimal health as well as slowing down the aging process–inside and out. And the antioxidants in cucumbers specifically have been linked to reducing inflammation, preventing cancer, and improving heart health. Yes, please! Are cucumbers anti-inflammatory? Inflammation is at the core of all modern diseases. So eating anti-inflammatory foods, such as cucumbers, is a must to stay healthy and slim. Plus, the anti-inflammatory nature of cucumbers (and water content) explains why they are so popular when it comes to your skin. And I’m talking about eating them as well as applying them topically. If you haven’t experienced it yourself, you’ve probably at least seen pictures of women with cucumber slices on their eyes. Well, we do this specifically to soothe and reduce puffy eyes. If you want to try this at home, be sure to chill your cucumber before applying. Because the cold further helps to reduce redness and swelling. Using cool cucumber slices also provides relief when used on sunburned skin. In addition, you can use a little fresh cucumber puree in your face mask for an added boost. Because cucumbers are a good source of vitamin C and caffeic acid, both of which help to fight and prevent the signs of aging as well as sun damage. Cucumbers are one of my favorite ways to reduce inflammation! What vitamins and minerals do cucumbers have? Cucumbers contain a variety of other vitamins and minerals that also promote optimal health and beautiful skin. Some of the them include: Cucumbers are packed with Vitamin K Vitamin K is essential for forming blood clots as well as strong bones Pantothenic acid is abundant in cucumbers A B-vitamin involved in producing energy as well as burning fat Cucumbers contain powerful amounts of biotin A B-vitamin that helps produce natural oils in your skin to keep it soft and moist Eat cucumbers for your daily dose of potassium An electrolyte that regulates blood pressure and maintains good kidney function Get your dose of magnesium with cucumbers A mineral necessary for over 300 vital functions in the body as well as youthful skin Silica’s healing powers are in cucumbers A mineral that helps build strong teeth, bones, nails, and hair Finally, cucumbers can help rid your belly of bloating. Thanks to a synergistic combination of caffeic acid, vitamin C, silica, and water. How to add cucumbers in my diet? By now I hope it’s clear why I love cucumbers so much. And I definitely recommend adding them to your daily diet for all the reasons I’ve discussed above. Now, it’s important to recognize that some nutrients are found in the skin while others are in the flesh. This means it’s important to consume both parts for maximum benefits. Some may not like the thick, and waxy texture of larger slicing cucumbers. However, they do have higher concentrations of certain nutrients found in the skin, such as silica, than smaller pickling cucumbers. Because pickling cucumbers are thin-skinned, which makes it easier to quick pickle or ferment. But honestly, you can’t go wrong either way. If you’re not a fan of thick skin, stick to smaller, thin-skinned cucumbers. However, if you thinly slice or dice larger cucumbers into small chunks, it may help with the texture. Here are some of my favorites ways to eat cucumbers: Add to fresh juices & green smoothies Slice and dip in salsa or guacamole Dice or puree and add to sauces and dips Chop and add to salads Dice or puree and serve in cold soups Fermented pickles Broth Loading Chilled Cucumber Soup Prep Time: 15 Min - Cook Time: 12 Min- Yield: 4-6 servings 1 cup water 4 medium cucumbers, peeled, seeded, and sliced 1/2 cup yellow onion 1 teaspoon Celtic or Pink Himalayan Sea Salt 1/2 teaspoon freshly ground black pepper 4 cups (1 quart) Chicken Bone Broth 1/2 teaspoon arrowroot powder, blended with one teaspoon of water 1 small bay leaf 1 cup unsweetened plain almond milk, not vanilla flavored 1 teaspoon minced fresh dill 1 teaspoon minced fresh Italian parsley 1 teaspoon minced fresh chives 1/2 teaspoon fresh lemon zest Bring water to a boil over medium-high heat. Add the cucumbers, onion, salt and pepper, and cover. Simmer for 5-7 minutes until vegetables are very soft. Puree using a food processor, blender or immersion blender until smooth. Bring bone broth to a simmer and add the arrowroot powder, bay leaf, and pureed cucumbers. Reduce heat to low and simmer for 5 minutes, stirring until soup thickens. Cool soup to room temperature and add the almond milk and fresh herbs. Refrigerate. Serve the soup very cold. NOTE: Use caution when pureeing soup in a blender or food processor. Work in small batches and cover the top of the sealed blender or processor with a kitchen towel to avoid getting burned. Keep thinking big and living BOLD!

One of the first things I ask my new patients to do is to kiss dairy foods goodbye. That’s because I’ve learned over the years that most people have problems with dairy and don’t even know it. When they cut it out of their diets, they typically come back a few months later and tell me, “My skin finally cleared up,” or “I’m not bloated anymore,” or “Yay—my nose finally quit running!” Clearly, going dairy-free is a smart move for the majority of people. However, I know that it can be hard. First of all, dairy foods contain neuroactive peptides that are actually a little addictive. And second, many people truly love the taste of cheese. You can solve the first problem—a dairy addiction—simply by waiting it out. It’s like cutting out sugar: tough at first, but easier as you go along. But what about the second problem? What if you’re a true cheese lover, and you really, REALLY miss the stuff? In that case, I have a solution for you: it’s nutritional yeast, and it has all the cheesy goodness you’re craving. Today, I’ll tell you a little about this interesting food and how to use it. What is nutritional yeast? Nutritional yeast (sometimes called “nooch”) is an inactivated yeast grown on sugar cane or beet molasses. It’s similar to regular yeast, but it doesn’t have any leavening power. It comes in flakes, granules, or powder form. What are the health benefits of nutritional yeast? Nutritional yeast is loaded with high-quality protein, containing nine essential amino acids. It’s also naturally rich in many vitamins (especially B vitamins) and minerals, and is usually fortified with vitamin B12. Nutritional yeast is an excellent source of chromium, a nutrient that can help lower blood sugar levels in people with diabetes. (If you’re taking medications for diabetes, use nutritional yeast cautiously until you determine how potent its effects on your blood sugar are.) One study published in the British Journal of Nutrition in 2013 found that nutritional yeast can boost post-exercise immunity in athletes. In this study, athletes who ate ¾ of a teaspoon of a type of fiber found in nutritional yeast had higher levels of circulating monocytes (white blood cells that help protect against infection) following exhaustive exercise. (Extreme exercise normally causes the numbers of these cells to drop rather than rise.) In addition, marathon runners who ate the fiber were sick only half as often in the weeks following a race as those taking a placebo. Are there any drawbacks to using nutritional yeast? Nutritional yeast can’t cause an overgrowth of yeast in the gut because it’s inactivated and can’t reproduce. As a result, it won’t lead to problems if you have an issue with yeast infections. However, if you’re sensitive or allergic to other types of yeast, exposure to nutritional yeast may cause symptoms. Also, if you have Crohn’s disease or ulcerative colitis, it’s possible that nutritional yeast may trigger flareups. Don’t eat nutritional yeast if you’re on an MAO inhibitor drug. The yeast is rich in tyramine, which can interact with this category of drugs and cause a dangerous increase in blood pressure. Nutritional yeast also contains a significant amount of glutamic acid (glutamate), an amino acid that’s plentiful in plant and animal proteins. This has led many people who are sensitive to the synthetic food additive monosodium glutamate (MSG) to avoid it. However, unlike the glutamic acid in MSG, the glutamic acid in nutritional yeast is bound to other amino acids or proteins so your body can excrete any excess. However, if you are very sensitive to foods containing glutamate, you should probably avoid nutritional yeast. How can you add nutritional yeast to your diet? Nutritional yeast has a nutty, cheesy flavor that’s similar to Parmesan cheese, and you can use it in dozens of different ways. Here are some tips for adding this fun food to your diet. Stir it into soups. Try it on popcorn. Put it in mashed cauliflower or mashed potatoes. Add it to smoothies. Sprinkle it on salads. Use it to replace the cheese in pesto. Toss it on roasted kale chips. Use it anywhere you’d use Parmesan cheese. Because nutritional yeast has a strong taste, it may take a little getting used to. But start sprinkling it here and there, and I think you’ll become a big fan. It’ll give you all the cheesy goodness you desire, without the bloat, bad skin, and runny nose you definitely don’t want! Keep thinking big and living BOLD!

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

When you need a quick snack, there’s nothing more convenient than a handful of almonds, pistachios, pumpkin seeds, or sunflower seeds—no mess, no fuss. And who doesn’t love nuts and seeds in salads, smoothies, and desserts? What’s more, nuts and seeds are a super-concentrated form of nutrition. After all, they contain all of the nutrients that Mother Nature needs to grow an entire plant! That’s a lot of power squeezed into a tiny package. However, no food is perfect, and that includes nuts and seeds. So today, I’ll tell you why nuts are good for most people but not for everyone—and why the key to getting the most benefit from these little babies is to eat them the right way. (One quick note: When I talk about nuts here, I’m referring to tree nuts—walnuts, almonds, and so on—but not peanuts, which are legumes. That’s a topic for a different post someday.) Why are nuts good for you? Because they’re so rich in nutrients, it’s no surprise that nuts and seeds have some powerful health benefits. Here’s a sampling of the research showing the good things these little powerhouses can do for you: Nuts are good for you because they can help you stay slim. One large study showed that people who regularly eat nuts have a lower body mass index, a smaller waist circumference, and a lower weight than those who avoid them. Another study found that eating chia seeds can promote weight loss in people who are overweight or obese and have diabetes. They can help you ward off diabetes. Research reveals that nuts can play a role in reversing metabolic syndrome—the first step on the road to diabetes—while pumpkin seeds can help to control your blood sugar. The best reason nuts are good for you is because they may help you avoid cancer. In particular, research suggests that tree nuts can help protect against colorectal cancer. Nuts are good for you, they can lower your blood pressure. Research shows that both tree nuts and flax seeds can help you fight hypertension. Nuts are good for you because they are heart healthy! According to a large meta-study, eating tree nuts can improve your cholesterol and triglycerides, lowering your risk for heart disease. They may help you live longer - that’s why nuts are good for you. One study in the New England Journal of Medicine analyzed data from more than 70,000 women and 40,000 men and concluded that “the frequency of nut consumption was inversely associated with total and cause-specific mortality, independently of other predictors of death.” Those are some pretty impressive findings, and they may make you want to wolf down a ton of nuts or seeds right away. But before you go too crazy, I have a few cautions for you. What are the downsides to eating nuts? While they’re a very healthy food for most people, nuts and seeds do have some drawbacks—and these may make them a bad choice for you. The first issue with nuts and seeds is that they contain two substances that can potentially cause problems for you if you eat these foods in large quantities or you have autoimmune issues or gut problems: Lectins in nuts should be avoided. These are low-level toxins that plants use to ward off pests. The biggest sources of lectins include grains, legumes, and dairy, but nuts and seeds can give you a significant dose of them as well. Lectins can bind with the lining of the small intestine, potentially causing damage leading to a “leaky gut.” Should you consume phytic acid? This substance binds to minerals, keeping your intestine from absorbing them. In addition, it inhibits several digestive enzymes needed to break down starch and proteins. (On the upside, phytic acid may actually help to fight cancer, making it a bad guy/good guy.) The allergens in nuts are high. Another thing to know is that nuts are one of the world’s most allergenic foods. While people with severe nut allergies experience unmistakable or even fatal symptoms, you may not connect the dots if your symptoms are milder.  Are nuts anti-inflammatory? Also, nuts (other than a few types, like macadamia nuts) are high in omega-6 fatty acids, which are inflammatory, and lower in anti-inflammatory omega-3s.However, nuts are loaded with other nutrients that appear to balance this out, making them anti-inflammatory overall.    Should I add nuts to my diet? - h2 Nuts are easy to overdo. In fact, when a dieter’s weight loss starts to slow and I look for clues as to why it’s happening, the most common culprit turns out to be nuts. As with most healthy foods, the trick with nuts and seeds is to eat them wisely. To get all their benefits without suffering any bad effects, here are some good general rules: Eat nuts and seeds in moderation. Nuts are good for you because one closed handful a day will give you lots of nutrients without overloading you with anti-nutrients or calories. Listen to your body. Nuts are good for you but if you develop digestive problems after eating nuts or seeds, or you experience symptoms like a runny nose, itchy eyes, or a stuffy chest, that may be a big clue that your body can’t handle them well. Repeat your nut or seed challenge, and see if you get the same results. If so, it’s a good idea to give some or all of these foods a pass. If you have an autoimmune condition, nuts may not be good for you and you probably should limit nuts and seeds or remove them from your diet entirely. Consider soaking or sprouting. Soaking nuts or seeds overnight in salty water will remove most of the phytic acid. (You can dry them out the next day in an oven set to the lowest possible temperature.) You can also sprout nuts and seeds, which reduces their lectin content, increases the availability of their nutrients, and makes them easier to digest. Don’t go too crazy over nut flours. It’s fun to bake with these flours, but do this occasionally—not frequently. If you buy nuts in bulk, freeze them to keep them from losing nutrients and going rancid. If possible, buy organic nuts and seeds. What are the best nuts to eat? And here’s another tip: Rotate your nuts and seeds. While nuts and seeds are all rich in nutrients, they’re rich in different nutrients. For instance: Brazil nuts and sunflower seeds are rich in selenium, which does everything from reducing your cancer risk to fighting viruses. Flax seeds contain lignans that help protect against breast and prostate cancer. Pumpkin seeds provide a good dose of zinc, a mineral your immune system needs to function optimally. Pecans have lots of manganese (crucial for bone health) and copper (needed for healthy bones and tissues). Walnuts contain a good supply of heart-healthy alpha linoleic acid, and they have more antioxidants than any other nut. Pecans and hazelnuts, too, are loaded with antioxidants. Chia seeds and flax seeds are very rich in omega-3 fatty acids. Pistachios are rich in l-arginine, a precursor to nitric oxide—and nitric oxide, in turn, helps prevent cardiovascular disease. Almonds provide lots of magnesium, which helps prevent sudden heart attacks. Macadamia nuts are rich in the same healthy fatty acids found in olive oil.  So don’t just stick with one or two types of these healthy little foods. The more different types of nuts and seeds you incorporate into your diet, the more healing nutrients you’ll feed your cells. Just remember that like any good thing, nuts are good for you in moderation—so keep that closed-handful-per-day rule firmly in mind! Keep Thinking Big and Living Bold!