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As a weight-loss expert, I know that some of the most powerful weight-loss strategies are the simplest ones. And here’s one of my favorites: Swap out a meal for a shake each day. This is a quick and easy swap to make, and it’s pure weight-loss magic. In fact, it’s a cornerstone of my new 10-Day Belly Slimdown plan. The key to this swap is to be smart about what you put in your collagen shake recipes. The biggest mistake people make is to add a big dose of fruit, loading their shakes with carbs and calories. That’s a prescription for weight gain, not weight loss. Another misstep is to go low-fat or fat-free. Your body needs healthy fats to burn fat, as well as to absorb nutrients that keep your metabolism humming. What’s more, cutting down too far on fats leads to cravings, which in turn lead to more belly pounds. Luckily, it’s easy to tweak your collagen shake recipe to turn it into a super fat-burner. Here are the ingredients I use to make the perfect, belly-fat-blasting shake:   What ingredients should I add to my collagen shake?  Add collagen powder to your collagen shake.  This heals your GI tract and makes a leaky gut rock-solid, lowering the inflammation that makes you fat and sick. (Bonus: It also erases wrinkles and helps to heal aching joints!) A healthy fat should be added to your collagen shake. You can use any one of these: One tablespoon of coconut oil, avocado oil, walnut oil, or almond butter One-third to one-half can of full-fat coconut milk One-quarter to one-half of an avocado Eight ounces carrageenan-free almond milk One closed handful of coconut chips 4 teaspoons chia seeds, 2 tablespoons hemp seeds, or 2 tablespoons ground flaxseed My favorite fruit to add to a collagen shake is blueberries. These are lower in sugar than most fruits, and they’re packed with fat-burning, skin-firming nutrients. Stick to a single closed handful. Stuff your collagen shake with green, leafy veggies. My favorite is spinach, which is tasteless and adds a big boost of nutrition. Kale, watercress, and Swiss chard work well, too. PLUS: Leafy greens and blueberries keep you young and happy! Add herbs and spices to your collagen shake. Spices like turmeric, cayenne, cinnamon, ginger, and cumin can take your fat-burning to a higher level. Parsley, basil, and other herbs add a hefty dose of phytonutrients. Use Monk fruit sweetener or Stevia if you want a sweet kick to your collagen shake.  These are great choices if you want a little extra shot of sweetness—and the mogrosides in monk fruit may help lower blood glucose, improve blood lipids, and reduce oxidative stress (damage to cells caused by free radicals). Add these superfoods to your collagen protein shakes, and they’ll turbo-charge your weight loss and make you younger and healthier all over. To get you started on your slimming shake swap-out, here’s a recipe from my new book, The 10-Day Belly Slimdown. “HOT” CHOCOLATE SHAKE PREP TIME: 3 MIN. | YIELD: 1 SERVING 1 cup water or unsweetened coconut milk (not canned) 1 scoop Chocolate Bone Broth Protein or 1 packet Collagen Cocoa   Pinch or two of ground cinnamon Pinch of cayenne pepper Pinch of chili powder (optional) 2 handfuls of leafy greens (watercress, kale, spinach, Swiss chard, etc.) 1 tablespoon avocado oil Ice (optional; add to blender or pour shake over ice) Monk fruit sweetener or stevia for additional sweetness (optional) Pour the liquids into a blender, then add all the other ingredients. Blend until smooth and serve. Enjoy! Keep thinking Big and living BOLD!

Everyone knows that a healthy body is crucial to lifelong well-being. But it’s important to not forget about mental wellness while you’re working toward good health. After all, the body and the mind work together so you feel and look your best your whole life! So how do you achieve mental well-being? I know, it can be a little hard to figure out sometimes. Luckily, I’ve worked with lots of clients over the years and learned from their stories. I’ve distilled the best tips for you here. You can work toward a happy, healthy mindset. I believe in you. Here are 13 things you can incorporate into your daily mindset practice that can help you shift toward a more radiant YOU! What steps to take to grow your healthy mindset? 1. A healthy mindset starts by believing yourself It’s been said that you are your own best friend, and it’s true! People with a healthy mindset believe in themselves. They know that they deserve the best and that they are important. They don’t allow negative voices around them to bring them down. They have healthy affirmations that get them through negative situations. They refuse to succumb to the downward spiral caused by unhealthy criticism. They believe that they deserve love and support. 2. Loving yourself is important for a healthy mindset Those with a healthy mindset have taken the time to cultivate lots of self-love. They have put in the work to learn to appreciate who they are. They fully accept themselves and embrace that person with kindness and compassion. They tell themselves daily that they are worthy of love. Then they make choices that reflect that self-love. They push out negative self-talk and replace it with positive thoughts about who they are and what they deserve. 3. Be honest with yourself for a healthy mindset Being positive and self-loving doesn’t mean that they lie to themselves. No, people with a healthy mindset constantly check in to make sure they’re being honest. When they’ve “messed up” they take responsibility for their actions, they don’t make excuses, and they immediately make amends. Instead of complaining and whining, they honestly address a problem to find a healthy solution. When challenges come their way, they face them head on and find a way through. 4. Don’t hold back for your healthy mindset People with a healthy mindset don’t allow themselves to be timid or to hide their abilities. In the face of a challenge, they stand empowered and unafraid. When they want to achieve something difficult, they don’t cower or hide. They get out there, show up, and do hard things. They’re proud of who they are and what they can do to create meaningful change in the world. 5. Grow a healthy mindset by learning from your mistakes  Those with a healthy mindset aren’t afraid of making mistakes. They see them as opportunities to learn so they can do better next time. Once they’ve absorbed the lesson from the mistake, they don’t dwell on it. They move on and say, “What’s next!” They check in with themselves regularly to make sure they’re on-course, then correct as needed. They don’t hold back or hold things in to avoid mistakes. Instead, they accept challenges and failures as part of developing better skills. 6. Continue learning to strength a healthy mindset People with a healthy mindset are always open to new life lessons and personal growth. They love learning and welcome opportunities to grow - professionally and personally. They value staying “sharp” and find fun and challenging ways to keep on top of their mental health. They enjoy classes, workshops, and conferences that will teach them better life skills. They also see life lessons as opportunities for learning and growth. 7. Make a plan to continue growing your healthy mindset Those with a healthy mindset know that you need to make a plan to achieve a goal. They understand the science of goal setting, so they simplify each goal into smaller, attainable steps. They take the time to find their “why” in life and they always remind themselves of that purpose. If their life is veering too far away from that purpose, they stop to evaluate and course correct. 8. Your healthy mindset needs to start with a purpose Speaking of purpose… People with a healthy mindset spend lots of time thinking about what their purpose is in life. They direct their lives with meaning guiding the way. They have found their passion and they use it daily to give back to others. They find meaningful ways to contribute to their community through their life purpose. 9. Focus on the positive to build your healthy mindset Those with a healthy mindset know that negativity won’t help them overcome challenges and achieve personal growth. While they are always realistic about situations, they find ways to focus on the positive aspects to find a healthy solution. They always find the silver lining and something to look forward to. 10. Find balance to find peace with your healthy mindset A healthy mindset wouldn’t be healthy without balance. Those who have cultivated a healthy mindset know that extremism won’t allow you to grow, learn, and be positive. They seek balance and moderation in everything they do. They are ambitious, yet know when to rest. They take good care of their bodies, yet know when it’s okay to have a little fun. They give to others, yet also know when it’s time to give to themselves. 11. A healthy body will help your healthy mindset Yo-yo dieting and on-again-off-again exercise is unhealthy and also dangerous for the mind. People with a healthy mindset focus on eating healthy and exercising consistently. They’ve developed a realistic plan that they know they can achieve daily. When they “fall off the wagon,” they get back on their path and keep going without delay. They know that sleep is crucial to overall health and well-being, so they find solutions to their sleep issues and always get enough rest. They manage their stress and find ways to relax every day. They also head outside regularly so they can enjoy the wellness benefits of nature. 12. The people you surround yourself with have a profound impact on your healthy mindset People with a healthy mindset avoid surrounding themselves with toxic people who don’t love and support them. They seek out happy, positive people who are like-minded and supportive. They then guard their inner circle wisely to make sure they always surround themselves with love and compassion. The happy people around them support their happiness in return. They then reflect back that joy, resulting in a continuous circle of support and safety. They spend lots of time laughing with their tribe! 13. Live in the present moment for a healthy mindset People with a healthy mindset realize that life will pass you by quickly and that you need to slow down to enjoy each moment. They find activities that help them slow down. They take part in mindfulness practices so they can learn to be in the present. When things don’t go their way, they don’t get stuck and they don’t dwell. They keep moving and appreciating. They don’t hold back and they don’t hold things in. They respect the moment and do what is necessary to make it meaningful. Only you can cultivate your healthy mindset If you’re not there yet, don’t be hard on yourself. Be kind and gentle, then make a goal to begin to cultivate these healthy mindsets. No one starts out doing all these things. You have to dedicate time each day to working toward these mindsets. Take it slow, be consistent, and always lean toward self-love and forgiveness. Before you know it, you’ll read through this list and realize you’re doing it. I believe in you and know you’re worth it! Keep thinking Big and living BOLD!

You know me—I’m crazy for bone broth. I love how it tastes, and I love the awesome things it does for my skin and my waistline. And here’s something else I love about bone broth: You can transform it into a huge variety of luscious, filling soups. So if you’re looking for an alternative to bone broth straight from the mug, try “souping up” your diet with what I call broth loading soups. These are a cornerstone of my new 10-Day Belly Slimdown. Here’s how to turn your bone broth into a delicious, veggie-packed clear or creamy soup. First, make a batch of homemade bone broth, or order up some of my Bone Broth or Collagen Broth. Then try one or more of these variations: Add Some Non-Starchy Vegetables. The sky’s the limit here. Great choices include asparagus, bell peppers, bok choy, broccoli, broccoli rabe, Brussels sprouts, cauliflower, celery, chile peppers, cucumbers, daikon, eggplant, garlic, green beans, green or red cabbage, green onions, jalapeño peppers, leeks, mushrooms, napa cabbage, onions, radicchio, radishes, sprouts, yellow summer squash, zucchini, and tomatoes. Make a Creamy Soup. Adding canned coconut milk will transform your broth into a rich, creamy soup. Cauliflower, broccoli, asparagus, tomato, and mushrooms all make great creamy soups. As a general rule of thumb, use a quarter cup of coconut milk per 8 ounces of broth. You can leave your soup chunky or puree it with a regular blender or immersion blender. Don’t have canned coconut milk on hand? Add one quarter of a pureed avocado per cup of broth, and you’ll get a lovely creamy texture. Make a Hearty Vegetable Soup. Rather than simply adding a single vegetable, add a whole cornucopia of them! Combining vegetables such as cabbage, tomatoes, zucchini, green beans, onions, and peppers will give you a hearty, filling vegetable soup.  (One of my favorites is a classic cabbage soup with tomatoes, onions, and cabbage.) As a general rule, use about one-half to 1 cup of veggies per cup of broth. Sauté or Roast Your Vegetables. Sautéing or roasting your veggies before you use them in your soup gives them an added depth of flavor. In particular, sautéed onion and garlic boost the flavor of soups. Add “Ramen.” Spiralize some zucchini for a healthy version of ramen! For extra color, use a combination of zucchini and yellow summer squash. Make a Cold Soup. A cold cucumber soup or gazpacho is a refreshing change of pace, especially on warm days Add Herbs and Spices. Use these fat-burning herbs and spices in your broth loading soups as much as possible: Here are some tips for creating flavor-packed soups using herbs or spices: Thyme works well in a creamy soup like cauliflower or mushroom soup. Try Italian seasonings like basil, oregano, and thyme in a creamy tomato soup. Make a Mexican-style soup with cumin, chili powder, and paprika. Dill, parsley, and lemon zest are delicious in a chilled cucumber soup. If you’re adding herbs and spices to 8 to 16 ounces of bone broth, start by adding a shake or two of each herb or spice and then season to taste. If you’re making larger batches of a broth loading soup (32 ounces or more), start with ½ teaspoon of each herb and spice you want to add, and then taste-test and season to your liking. Batch cook your favorites! After you experiment with different soups, decide which versions you like best and make big batches of several of them. (Clear soups will freeze well, while it’s best to keep creamy soups in the fridge and enjoy them within a few days.) By batch-cooking your soups, you’ll guarantee that you always have a warm, satisfying mug or bowl of soup handy—and you’ll have a variety of soups to choose from, so your taste buds will never get bored! Keep thinking Big and living BOLD!

We’ve all heard that “slow and steady” is the smart way to lose weight, right? But guess what: that’s a myth! Despite popular belief, losing weight quickly is the best way to go. Hands down! And while I’ve been witnessing this in my practice for years, science has also shown this to be true. The Science... In a groundbreaking study, researchers found that people who dropped the most pounds in the early days of their diet lost more weight by the six-month mark than slow starters. In fact, researchers found a significant difference in behavior between the fast and slow weight loss groups. Specifically, the fast weight loss group attended many more behavioral classes, took in way less calories, and significantly increased their physical activity. So what gives? This isn’t what we’ve been led to believe. Well, I don’t know about you, but nothing motivates me more than RESULTS! And that’s exactly what the researchers proposed in the study mentioned above. Fast weight loss is much more motivating. It quickly improves your quality of life as well as your outlook. And this study found that when factors such as physical appearance, perceived health, energy levels, and body image improve during the first four weeks of a weight loss program, better outcomes are more likely in the short and long term. But wait, doesn’t a quick initial weight loss mean you’re more likely to gain the weight back? Nope! Not in my patients and not according to science. Because the same study found that participants in the fast weight loss group had a much higher chance of keeping the weight off in the long run. FIVE times more likely to be exact. Crazy, right? Well, it’s not the only study of its kind. This study also concluded that a faster initial weight loss was associated with better long term maintenance. This study reported similar findings. But, they also noted the importance of making lifestyle changes, such as eating healthier (not just less), managing stress, and becoming more physically active. And I couldn’t agree more! How to Lose Weight Fast AND Safely Now some may argue that losing weight fast isn’t safe. And that may be true if you go from eating a 2000 calorie junk food diet to a 1500 calorie junk food diet. Because processed and fast foods contain so little nutrition as it is. Which means you’re not supporting your body with the nutrients it needs to handle the weight loss safely. You may lose weight, but you may also throw your system out of whack while you’re at it. And that’s NOT what you want! Instead, you want to create a calorie deficit with the help of intermittent fasting and nutrient dense foods. Foods such as bone broth and collagen protein powder. Both are low in calories, but super nourishing and satisfying. In fact, this is what my new book–The 10 Day Belly Slimdown–is all about. It teaches you how to lose weight FAST and SAFELY. Step by step! And I know from using this approach with countless patients that losing weight fast is a big part of their success. Here’s a comment I received from a patient whose success story is presented in the book: "I lost a lot of weight in the first few days...5 pounds in the first 2 days! The quick initial weight loss was very motivating and I know it's what helped me push through the tougher days." And, the benefits don’t stop there! If you follow the plan, you’ll also learn how to make all of those important lifestyle changes I’ve mentioned above. Which creates the perfect recipe for getting that sexy, slim waistline you’ve always wanted NOW and keeping it FOREVER. So, if you’re ready to make this year YOUR year, don’t miss my new book! Keep thinking Big and living BOLD!

It’s a new year. A blank slate. And the perfect time to make changes for the better. Whether that be your career, relationships, waistline, or whatever else you want to change in 2018. However, the tricky part is often getting your resolutions to stick. But not this year! If you follow the tips I’ve outlined below, this will be the year you reach your goals. Have a Plan Listen up! Having a plan is ESSENTIAL for your success. Even if you’re extremely motivated, you also need to state your intentions. Which means actually writing down your plan. And breaking it down into small, achievable goals. To illustrate my point, let’s look at this study published in the British Journal of Health Psychology. The researchers set out to measure how frequently people exercised after being given a specific set of instructions. The participants were randomly broken down into three groups. Group 1 was simply asked to track their activity. Group 2 was asked to track their activity, but they were also given motivational information on the benefits of exercise. Group 3 was tasked with tracking activity and was given the same motivational information as group 2. BUT, they were also required to write down their exercise plan. For example, “This week I will jog for at least 20 minutes on Monday at 10:00 AM along the Iron Horse Trail.” It’s important to note that the plan was ACHIEVABLE. But also very SPECIFIC. At the end of the study, only 38% of group 1 participants exercised at least once a week. Group 2 came in at 35%. On the other hand, 91% of group 3 participants exercised at least once a week. That’s a HUGE difference! And similar studies (here and here) have successfully reproduced these results Thus, having a plan works! So let’s say your long term goal for 2018 is to lose 30 pounds. Well, this goal will likely require several steps to make this happen, such as eating healthy, exercising, stressing less, and getting more sleep. But that can be a lot to take on all at once. Thus, maybe start by focusing on your diet. Because a healthy, whole food diet has a trickle down effect. For example, it will give you more energy to exercise. And exercising can help you sleep better at night. So, if you go down this path, one of your short term goals may be to eat more home cooked meals. And you’ll need a plan for this too. Because if you wait until you get home after a long day to figure it all out, chances are you won’t be running to the grocery store to grab the ingredients you need. More likely you’ll end up with take out or even worse, that pint of ice cream in your freezer. Instead, I recommend planning your meals each day. Write down specifically what you plan to eat at each meal and snack each day. Either on paper or use a meal planning app. This will help you determine exactly what ingredients you’ll need (and which you don’t). You can then stock your kitchen appropriately with all the right foods. And maybe even do some meal prepping over the weekend to save you time during the week. Know Yourself This tip requires taking a good look in the mirror. Not to fix your lipstick or pluck a stray eyebrow hair. But instead, to take an in-depth look at yourself. To understand both your strengths and weaknesses. Because when you truly know yourself, you can maximize your strengths and counter the weaknesses that could trip you up. First, give some serious thought to what your best assets are, and how you can use them to reach your goals. For instance: Are you a natural leader? If so, think about getting other people involved in your healthy plans for the New Year. For instance, organize a Bone Broth Diet group at work, or lead a walking group for your friends. Activities like these will keep your own motivation high, while helping your peeps as well. There’s strength in numbers! Are you bold? Then set “stretch” goals for yourself. Don’t make them impossible, but make them awesome. You’ll be amazed at how often you’ll reach them. Are you a creative cook? Then every week, explore at least two new ways to incorporate healthy, slimming foods into your diet. Are you willing to try new things? Then experiment with fun ways to stay fit. For instance, take up rock climbing or surfing, or try archery or ballet. You’ll turn everyday exercise into an adventure! Do you like challenges? If you tell me I can’t do something, you better believe I will find a way to prove you wrong. So if you’re like me, treat your resolutions as mini-challenges. Next, take an honest look at the things that challenge you. But don’t be hard on yourself! We all have weaknesses. The trick is identifying them so you can take steps to counter them and avoid getting derailed. For instance: Do you tend to blow your diet on dates or nights out with the girls? Then avoid the bar-and-restaurant scene and plan weekend activities that involve more doing and less eating and drinking. For instance, go ice skating with your sweetie, or get a massage with the gals. Do you eat fast food often because you don’t like cooking? Then write out a list of all the healthy foods you can pick up quickly at the store—for instance, rotisserie chickens, salads, pre-cooked hard-boiled eggs, pre-cut veggies, tuna, smoked salmon, and Applegate lunch meats. Keep this list in your car, and when you’re tempted to get a burger and fries, dash into the store and grab a good-for-you meal instead. Are you prone to negative self-talk? Then learn to spot this habit and break it. For instance, each time you catch yourself thinking, “I’m going to fail,” replace that thought with a positive one—for instance, “I am strong, and I am committed to my goal of becoming slimmer and healthier.” Think of that negative voice as a bully, and start standing up to it! Reward Yourself Getting slim and healthy is more than just eating well and exercising. It’s also about self love. So when you stick to your plan and hit your milestones, reward yourself for how far you’ve come. For example, if your goal is to lose 20 pounds, consider rewarding yourself for every 5 pounds you lose. However, this doesn’t mean stuffing your face with a box of donuts or a pint ice cream. Instead, find something that you enjoy and makes you feel good. Pamper yourself with a massage. Take a trip to the museum. Get tickets to see your favorite band.   Whatever You Do, Don't Give Up While you must have confidence in yourself, you must also recognize that no one is perfect. And surprises are bound to happen. Thus, in addition to self love, you also need to practice self compassion. If you get tripped up, don’t let it completely derail you. Instead, give yourself a big hug and simply pick up where you left off. Because stressing out or feeling guilty won’t get you very far. In fact, it will get you nowhere! Don’t Take Your Eye Off the Prize While a plan is essential, I don’t want to underestimate the value of motivation. In the studies I mentioned above, the most successful outcomes came when a written plan AND motivation were combined. So...picture yourself where you want to be the night before 2019. And keep reminding yourself WHY it’s so important for you to get there. Keep thinking Big and living BOLD!   MORE ON NEW YEAR'S GOALS >  Dr. Kellyann's Christmas Traditions and Memories — Holiday recipes and Dr. Kellyann's favorite Christmas traditions. >  Here’s to Tradition & Change | Bone Broth Diet | Dr.Kellyann — Enjoying Easter while staying committed to health goals. >  Here’s wishing you a perfectly imperfect Thanksgiving! — Thanksgiving ideas that balance enjoyment with health. >  Paleo Snacks - Halloween Trade-Offs and Caramel Apples — Healthy Halloween snack swaps for kids and adults. >  Be Prepared to Crush Your New Year’s Goals — Preparation work that determines your success. >  Turn Your New Year's Resolutions into Habits — The science of habit formation for lasting change. >  Why You Should Make Your New Year’s Resolutions NOW — Starting now increases long-term success.  

Snack packs are taking over the supermarket snack aisle, but can these pre-packaged, low-calories snacks really slim your waist? Just because something is low-calorie doesn’t necessarily mean that it is guilt-free. Most of the time it’s the same unhealthy, processed ingredients just in a smaller package So, here is my plan of attack for most snack packs you’ll find on the shelf. Potato Chips Don’t get caught up in so called “healthy” buzz-words like baked, rice, and veggie – these terms give the impression that you’re getting a healthy chip that you can eat as much of as you want. But not all these options are the same and many of them have ingredients snuck in that make the snack unhealthy. I’m not saying avoid these at all costs – I’m just saying don’t specifically purchase them because you think they’re good for you. My favorite salty substitute for potato chips is a root vegetable chip like beet chips or sweet potato chips or even a real veggie chip like kale chips. My recommended swap for chips is beet chips or kale chips. Crackers Avoid refined, enriched white flour crackers at all costs. White flour, with vitamins and minerals added in, is almost always an indication of empty calorie carbs. Whole ingredients means more fiber, more nutrients, and they’ll keep you fuller longer. I look for crackers made with nut flours or seeds. My recommended swap for crackers is seed crackers. Cookies First, make sure any cookie you choose has at least 3 grams of fiber per serving. Fiber will allow the sugar in the cookies to be absorbed by your body much more slowly, tempering blood sugar spikes. And keep in mind, gluten-free doesn’t mean guilt free. A lot of cookie companies try to lure you in with this gluten-free label on the packaging, but some gluten-free cookies have just as much sugar, fat, and calories and a regular cookie. I don’t generally recommend cookies so when I do I like to see cookies with some protein. Cookies made with nut flours and seed butters are my preference. My recommended swap for cookies is a paleo-style cookie. Candy Most important thing with candy is to avoid sugar-free candy--artificial sweeteners are a no-go in my book. Look, no candy is good for you, but we know people are going to eat it. So just try to set your limit to 20 grams of sugar or less. And if you choose candy that has nuts, fruit, or dark chocolate, you can have more before hitting that mark. I personally like nut truffles. My recommended swap for candy is dark chocolate almonds or nut truffles. 

I’m a weight-loss and anti-aging specialist, so I’m incredibly choosy about what I eat. I want the food I put on my plate to help me stay slim, young, and healthy. Oh… and of course, I want it to taste fabulous, too! That sounds like a tall order, I know. But over the years, after digging deep into the scientific literature and seeing what works in the real world for my patients and me, I’ve pinpointed the powerful superfoods that work weight-loss and anti-aging magic. I call these “SLIM-Gestion” foods because they optimize your digestion, revving up your metabolism so you get more nutrients and burn way more fat. At the same time, they reduce your inflammation, lower your blood sugar, and even erase your wrinkles. And guess what: I’m not talking about the no-fat, no-taste foods that the grocery store labels as “healthy.” Nope—no yogurt loaded with artificial flavors and colors, no dry rice cakes that stick to the roof of your mouth, and no boring freezer meals that taste like the cardboard boxes they come in. Instead, my SLIM-Gestion foods come straight from Mother Nature. They’re clean, pure, and natural… and they taste awesome. Here they are: Collagen. If you aren’t feeding your body collagen every single day, you need to start right now. That’s because each year after you turn 20, you lose one percent of your collagen—the “glue” that holds your body’s tissues together. This is why you start to sag and wrinkle. Luckily, you can replace that collagen, which is why rich, creamy collagen shakes are a cornerstone of my own daily diet. In addition to fighting wrinkles and cellulite, collagen heals your joints, soothes your gut, and builds strong hair and fingernails—so if you want to stay young, healthy, and beautiful, it’s a must. Bone broth. You saw this one coming, didn’t you? Everyone knows that I love bone broth—and with good reason! This “liquid gold” is rich in inflammation-fighting glycine, joint-healing glucosamine and chondroitin, and gut-healing, wrinkle-blasting gelatin. In addition, bone broth fills you up and satisfies you on a cellular level. As a result, it stops the cravings that make you reach for sugary, high-calorie junk. Lean, natural proteins. These days, millions of people—and women in particular—are seriously shorting themselves on protein. That’s bad news, because you need a good supply of protein to build lean muscle, keep your body slim, stabilize your blood sugar, boost your energy, and keep your brain working well. So seriously… don’t skimp on this important macronutrient! My favorite choices include wild-caught salmon and other fatty fish, pastured beef, free-range poultry and eggs, and grass-fed lamb. Veggies—a feast of non-starchy, plus a dash of starchy. Non-starchy veggies are rich in nutrients that battle inflammation, sweep out toxins, and revitalize your cells. In addition, they have tons of fiber to keep you “regular.” They also fill you up, making it easier to resist a cookie or candy bar. So load your plate with non-starchy veggies every day. Also, be sure to include fermented vegetables like kimchi and sauerkraut in your diet, because they supply your gut with healthy microbes that make it glow. Starchy veggies like carrots, beets, and sweet potatoes are also packed with nutrients, but I want you to eat them more sparingly because they’re high in carbs. Enjoy them on days when you need a little extra burst of energy—and think of them as accents for your meals, not as the stars of your plate. Healthy fats. Uh huh… I bet you saw this one coming, too! If you know me, you know that I’m on a crusade to overturn the decades-old idea that “low-fat” means healthy. In reality, healthy fats help you burn more fat—and in addition, they build strong skin cell walls (bye-bye, wrinkles) and optimize your hormones. The trick here is to make sure you avoid seed oils that are high in pro-inflammatory omega-6 fatty acids (and often rancid to boot). Instead, reach for fats like coconut oil, avocado oil, olive oil, and clarified butter. Olives, avocados, unsweetened coconut chips, canned coconut milk, nuts, hemp seeds, flaxseed, and chia seeds also are great sources of healthy fats. Fat-blasting grapefruit and berries. I recommend limiting fruits because they’re so high in sugar. However, two fruits are such fantastic superfoods that I add them to my meals nearly every day. Here they are: Grapefruit: This tart, tasty fruit is packed with a compound called nootkatone, which burns fat like mad. Berries (especially blueberries): These are loaded with nutrients that lower your blood sugar and blood pressure, reduce inflammation, and even protect your skin from sun damage. One note: Grapefruit interacts with many medications, increasing their potency. If you’re taking any medications right now, check with your doctor or pharmacist to make sure it’s safe for you to include grapefruit in your diet. How to Build a Perfect Plate Now that I’ve introduced you to my SLIM-Gestion foods, it’s time to talk about something that’s the downfall of many people—even people who eat natural, healthy food. It’s portion size. These days, restaurants have wildly distorted our idea of what a proper serving size is. For instance, go to your local steakhouse, and what do you get on your plate? Half a cow, a baked potato as big as your head, and a tiny thimble-full of veggies. This kind of “portion distortion” is one of the biggest reasons why so many people who think they’re eating wisely are singing the big-belly blues these days. The key to staying slim is to eat my SLIM-Gestion foods in the portions that Mother Nature intended—not the portion sizes that most restaurants serve. Here’s what your plate should look like. HOW TO BUILD A PERFECT PLATE PROTEIN PORTIONS A serving of meat, fish, or poultry should be about the size and thickness of your palm. A serving of eggs is as many as you can hold in your hand (that’s two or three for women, three or four for men). A serving of egg whites alone is double the serving for whole eggs. Each meal should include a serving of protein. NON-STARCHY VEGETABLE PORTIONS A serving of non-starchy vegetables should be at least the size of a softball. These are fabulous for you, so, if possible, fill your plate with at least two or three softballs’ worth! STARCHY VEGETABLE PORTIONS A serving of starchy vegetables (such as sweet potato, jicama, kohlrabi, or winter squash) should be about the size of a baseball for women and the size of a softball for men. Eat these sparingly, saving them for when you need an extra shot of energy. FRUIT PORTIONS A serving of fruit is half an individual piece (half an apple, half an orange) or a tennis ball–size serving of berries, grapes, or tropical fruits. That’s a closed handful, or about 1/ 2 cup, if they’re diced. Eat no more than two servings of fruit per day, and break them up across meals and snacks to distribute your sugar intake. Remember: Grapefruit and berries are best! FAT PORTIONS A serving of oil or clarified butter is 1 tablespoon. A serving of nuts, seeds, coconut flakes, or olives is about 1 closed handful. A serving of nut butter is 1 tablespoon. A serving of avocado is 1/ 4 to 1/ 2 an avocado. A serving of coconut milk is 8 ounces, or 1/ 3 to 1/ 2 the can. A serving of almond milk is 8 ounces. A serving of chia seeds is 4 teaspoons. A serving of flaxseed is 2 tablespoons. A serving of hemp seeds is 2 tablespoons. So there you have it. Build your meals using my SLIM-Gestion superfoods and following my SLIM Plate guidelines, and you’ll burn off those extra pounds like crazy. In addition, you’ll get gorgeous skin, beautiful nails, shiny hair, happy joints, and glowing health from head to toe. It’s like getting a beauty and anti-aging makeover… right in your own kitchen! Keep thinking Big and living BOLD! 

We’ve been told for years that eating 6 meals a day is the only way to keep our metabolisms running at top speed and our blood sugar balanced. And this is important if we want to lose weight and keep it off. Well, don’t believe it! The truth is science doesn’t support eating 6 meals a day. And I’ve helped thousands of women and men effectively lose weight by eating as little as two meals a day or even fasting for an entire 24 hours a few times a week. Let me explain... Should I be eating 6 meals a day? The six meal a day myth scares us into believing that we either use it or lose it. Meaning if you don’t eat at regular intervals (6 meals a day), your metabolism will crash. Essentially, supporters claim that you expend more energy (burn more calories) when you eat more frequently. However, there have been at least eight studies that found this to be untrue. Instead, these studies found that energy expenditure was the same regardless of how many meals eaten in a day [1]. This is huge! Because it proves that the metabolism isn’t slowing down one bit. Now to be fair, there have been a handful of studies that have shown eating more frequently is inversely associated with body weight and percentage of body fat. However, there have been equally as many studies (if not more) showing no association at all [1]. This particular meta-analysis analyzed 15 studies related to meal frequency and weight loss. Initially, their findings supported the myth. But further evaluation revealed that the results were only truly supported by ONE study. And this isn’t the only meta-analysis of its kind. Further, in this study, researchers measured the effects of meal frequency on fat burning as well as hunger and one’s desire to eat. And guess what? They found that eating three meals a day versus six meals produced no difference when it came to fat burning. However, those in the study that ate 6 meals a day were more likely to feel hungry after their meals. And they reported a stronger desire to eat even after they had eaten 6 meals a day. This study found similar results related to appetite. Same with this study. But the researchers also reported that participants had a harder time adhering to the 6 meals a day plan. Because who has time to plan and prep 6 meals a day? Not me! So much for solid evidence. And no wonder why so many people are struggling to lose weight! The truth is there are MANY studies that refute this popular belief. Too many to include in this article and keep it interesting. How does eating 6 meals a day affect blood sugar? Well, the theory still doesn’t hold up. In healthy individuals, it has been shown that glucose levels are tightly regulated–even when fasting for up to 72 hours. This randomized, cross-over study found that eating two larger meals a day (as opposed to 6 smaller meals) reduced body fat, liver fat, and fasting glucose levels in patients with type 2 diabetes. And this study found similar results when type 2 diabetes incorporated short periods of fasting into their day, which leads me to my next point... What is a more sustainable approach to eating 6 meals a day? Ok. We now know that eating 6 meals a day isn’t doing your waistline any good. So what’s the alternative? Well, at most, I recommend 3 meals a day. But, if you really want to boost your metabolism and turn your body into a fat burning machine, intermittent fasting with bone broth is the way to go. Essentially, this means fasting for short bursts of time each day or fasting for one or two days a week. If you’re interested, I detail exactly why and how here. And I also cover all the science here. Intermittent fasting is also one of the secret weapons in both of my best selling books - The Bone Broth Diet and The 10-Day Belly Slimdown. Not only does fasting for short periods of time allow your body to release stored fat and burn it for energy, but it’s also super practical. First, you’re planning and prepping less meals each day. This will actually save you time and money as well as your sanity. A huge win if you ask me! Plus, eating less frequently reduces your exposure to food and the potential to make bad choices. You’ll also be eating according to your body’s natural hunger cues as opposed to the time on the clock. Should I leave eating 6 meals a day in the past? Everything we’ve been told about the importance of eating 6 meals a day is false. The truth is there is no strong evidence supporting benefits related to your metabolism, weight loss, and appetite control. On the other hand, science as well as my clinical experience strongly supports intermittent fasting as the best alternative. I have honestly found it to be the most effective and practical way for my patients to stick to a healthy diet, reduce calorie intake, and get a slim and sexy waistline. Keep thinking Big and living BOLD!

It’s time we start rethinking the concept of aging. Because the truth is, aging is optional. Sure, we all keep getting older each year. But that doesn’t mean we should all expect to experience joint pain, saggy skin, weight gain, memory loss, and fatigue JUST because we’re over 40. Thankfully, that’s not how it works! More accurately, the food you eat and the lifestyle you lead plays a significant role in the aging process. This means that YOU have the power to either speed it up or slow it down. And I choose to slow it down. How about you? Stick to Nutrient Dense Whole Foods Sadly, Americans are eating way too many heavily refined and processed foods. These foods not only lack the nutrients our bodies need to thrive, but they’re also packed with sugar, rancid oils, and many other nasty chemicals (i.e., flavors, emulsifiers, colors, preservatives, pesticides, etc.) that negatively contribute to the aging process. You see, when you eat these foods, you’re giving your body an unnecessary dose of free radicals. And an excess of free radicals leads to cellular damage - skin cell damage, brain cell damage, connective tissue damage, and so on. If left unchecked, free radical damage leads to inflammation and oxidative stress, which are often at the root of almost every modern disease. Diseases that not only shorten your life, but also significantly reduce your quality of life. In addition, free radicals also reduce the length of your telomeres–the tips of your DNA. And the faster your telomeres shorten, the faster you age at the cellular level. Therefore, we must minimize our exposure to these free radicals in processed foods. And eat nutrient dense foods packed with antioxidants. This includes: Lots and lots of colorful vegetables Clean sources of protein (i.e., grass-fed and pasture-raised meats and poultry) Healthy fats (i.e., olive oil, avocado, coconut, nuts, and seeds) Collagen is also a great anti-aging food. Because collagen is what gives your skin its elasticity. It also gives your hair, nails, joints, and bones strength. Thus, it fights wrinkles and allows you to move freely (without pain). My two favorite sources of collagen are bone broth and collagen protein powder (a.k.a. hydrolyzed collagen). Move Your Body When it comes to aging, you either use it or lose it. Specifically, the process of building new muscle and bones only occurs if you use them regularly. Therefore, if you live a sedentary lifestyle, your muscles and bones will waste away much quicker than if you stay active. In addition, exercise has been shown to reduce inflammation associated with aging. Thus, it reduces your risk of developing a variety of serious health conditions, including type 2 diabetes, heart disease, and cancer. This doesn’t mean you need to spend hours in the gym each day. In fact, high intensity interval training (HIIT) is a form of exercise that requires as little as 10 minutes a day to build muscle, strengthen your bones, burn excess fat, and get a cardiovascular workout. In addition to HIIT, I recommend moving your body outdoors as much as possible. Take a walk, tend to your garden, or go for a bike ride. Essentially, do whatever gets YOU going! Spending time outdoors is also great because boosts your body’s production of vitamin D. As a result, you may heal faster and be less prone to anxiety and depression. Minimize Toxic Exposures In addition to the toxins in our food I’ve already discussed, there are also toxins in our environment and personal and home care products that we must avoid as much as possible for the same reason (free radicals). Here are a variety of ways to reduce your exposure to toxins and support your body’s detoxification pathways: Quit smoking. Period. Minimize your use of plastics. Especially plastic water bottles. Stick to filtered tap water in glass or stainless steel reusable water bottles instead. Replace personal care and home products that contain sulfates, phthalates, and any sort of fragrance. If you crave a scent, seek out products scented solely with pure essential oils. Avoid using aluminum foil and cookware as well as drinking out of aluminum cans. Because aluminum has been linked to degenerative brain diseases, such as Alzheimer’s. Opt for stainless steel, glass, and cast iron instead. Avoid processed foods packed with sugar, heavily processed “vegetable” oils, and many other artificial ingredients. These things just bog down the system and make it less efficient among other things. Limit your alcohol consumption. Stick to one glass and avoid sugary mixers to reduce the burden on your liver. Eat lots of cruciferous vegetables (i.e., kale, broccoli, and cabbage). These veggies specifically are an excellent source of sulforaphane. A compound that gives these veggies their pungent flavor, but also that acts as potent antioxidant. Sulforaphane also promotes the activity of glutathione, another powerful antioxidant AND detoxifying agent. Stay hydrated. An adequate supply of fluids is necessary to remove toxins from your cells as well as your body. I recommend filtered water, bone and vegetable broths, and coffee and tea made with filtered water. Heal your gut. Because a sick gut allows pathogens and large food molecules to “leak” directly into your bloodstream. Some my favorite gut healing foods are bone broth, collagen protein powders, and fermented vegetables (i.e., sauerkraut and kimchi). Eat plenty of fiber. Fiber feeds the good bacteria in your gut and helps with elimination. Practice mini-fasting (a.k.a. intermittent fasting). When you fast, your body efficiently gets rid of waste and generates new healthy cells. This process speeds up your metabolism and reduces your risk of disease. Minimize Stress Stress is a killer. Literally. Stress causes a chain of physiological reactions in the body that ultimately leads to inflammation, oxidative stress, and short telomeres. As if that isn’t bad enough, stress also prevents us from sleeping and eating well, which makes matters even worse. Therefore, if you want to slow down the aging process, you need to address your stress. Start by getting rid of the stress you can. For example, learn to say “no” and stop biting off more than you chew. And for all other sources of stress, find better ways to cope. Meditation, yoga, journaling, reading, spending time in nature, deep breathing, and socializing with TRUE friends are all great outlets. And sometimes all you need is a shift in your mindset. I’m all about positive thinking, mindfulness, and gratitude. If you fill your head with good thoughts, there’s little room for anything else. Make Sleep a Priority Sleep is not just for resting. It’s when your body repairs damage and rebuilds–two essential anti-aging processes. The good news is, eating more nutrient dense foods, exercising, and reducing stress will all help to improve your sleep quality among other things. If you’re still having trouble, I recommend creating a bedtime routine. Pick a bedtime that will allow you to get at least 8 hours of sleep. Turn off your screens at least one hour before your bedtime. And consider taking a relaxing epsom salt bath. The Bottom Line Your daily diet and lifestyle directly affects the speed at which you age. When you eat like crap, don’t move, and stress out, you’re putting yourself on the fast track. However, when you eat a nutrient dense diet, exercise regularly, and manage your stress, you’re giving yourself the gift of aging gracefully. And by that I’m talking about staying lean, sharp, strong, disease free, and radiant well into your golden years. The choice is yours! Which road do you choose? Keep thinking Big and living BOLD!

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

Approved Collagen Swaps: Scroll down to see the infographic below! During Mini-Fasting or Broth-Burning Phase Homemade bone broth, Dr. Kellyann's Bone Broth, store-bought bone broth —OR, swap for— Collagen Broth To Go, Collagen Coffee Breaking-the-Fast Slimming Shake Collagen protein powder with 6g carbs or less (Collagen Shake in Vanilla Almond or Chocolate Almond, Bone Broth Protein) —OR, swap for— Collagen Hot Cocoa —OR, swap for— Collagen Cooler in Orange Cream —OR, swap for— Collagen Coffee When Broth-Loading Homemade bone broth, Dr. Kellyann's Bone Broth, store-bought bone broth + leafy greens —OR, swap for— Approved Broth-Loading Soup from recipe in The 10-Day Belly Slimdown —OR, swap for— Collagen Coffee + small side salad with leafy greens or fiber supplement —OR, swap for— Collagen Hot Cocoa + small side salad with leafy greens or fiber supplement —OR, swap for— Shake featuring Collagen Cooler in Orange Cream + optional leafy greens or fiber supplement     Glossary of Eating Phases Mini-Fasting: Mini-fasting is a main feature of both the 21-Day Bone Broth Diet, and the 10-Day Belly Slimdown. On the 21-Day Bone Broth Diet you do two 24 to 36 hour mini-fasts a week. On The 10-Day Belly Slimdown you mini-fast each day by eating within a a shortened window. Broth-Burning Phase: The 10-Day Belly Slimdown features a shortened eating window each day. From the time you wake up until your first meal, you’re in “Broth-Burning Phase,” and can sip coffee, collagen coffee, tea, water, or bone broth only. Breaking-the-Fast Slimming Shake: On The 10-Day Belly Slimdown you will break your fast with a slimming shake rich in fiber, collagen, and nutrients. On the  21-Day Bone Broth Diet you can break your 24-hour mini-fast with a slimming, collagen shake or a light dinner. Broth-Loading Phase: In The 10-Day Belly Slimdown, after your first meal of the day (that slimming shake) you enter your “Broth-Loading Phase.” In this phase, you load up on collagen-rich bone broth, broth loading soups, and bloat-busting fiber. ---

Believe it or not, some of the most powerful fat-burning nutrients come in the smallest packages: the dried herbs and spices in your pantry and the fresh herbs in your garden. You probably already love these seasonings because they make your meals taste great, but you might not know that they are powerful weight-loss superfoods. Use them to flavor bone broth and your meals, and even your shakes. In particular, the following fat-burning herbs and spices can ramp up your fat burning—so go crazy with them! Fat burning herbs and spices Basil Basil is anti-inflammatory, reduces water retention and bloating, and functions as an adaptogen (a substance that helps your body adapt to stress). Basil also helps reduce fat buildup in your liver while detoxifying your body. Black pepper Piperine is the compound that gives pepper its pungent flavor. Piperine enhances the effects of curcumin, the active ingredient in turmeric—a fat-burning powerhouse I’ll talk about later. One study also suggests that the piperine in black pepper battles fat by blocking the formation of new fat cells. Cardamom Cardamom is thermogenic (meaning it increases your body heat and speeds up your metabolism), has anti-inflammatory properties, and acts as an antioxidant, cleaning up rogue molecules called free radicals and resisting cellular aging. Cayenne Capsaicin, the compound that gives chile peppers their heat, helps shrink fatty tissue and lower blood-fat levels. It’s also thermogenic. Cilantro and coriander Although both names refer to the same plant, cilantro typically refers to the leafy green part of the coriander plant, while coriander is the common name for the seeds of the plant. Both cilantro and coriander are antioxidant-rich and may help reduce LDL, or “bad,” cholesterol levels in your blood. They also contain large quantities of vitamins A and K. Cinnamon Cinnamon helps regulate blood glucose levels, reducing your cravings and helping you burn fat faster. Cloves Cloves help reduce your blood sugar. They also help improve your digestion and optimize your metabolism. Cumin Cumin is a great fat burner that also aids in digestion. One teaspoon can help you burn up to three times more body fat! Fennel seeds These are a natural diuretic and a powerful digestive aid. Garlic Garlic helps burn belly fat. It also reduces LDL cholesterol, which may lower your risk of heart disease. In addition, it reduces oxidative damage from free radicals, helping fight the aging process. Ginger Ginger has anti-inflammatory properties, and it’s a powerful gut soother. It also has thermogenic properties that help boost your metabolism. Mustard One teaspoon of prepared mustard can boost your metabolism by up to 25% for several hours after eating. The credit goes to allyl isothiocyanates, which are phytochemicals that give mustard its characteristic flavor. Parsley Parsley’s wealth of vitamin C makes it a great immune-system booster. It’s also an excellent source of beta carotene, an antioxidant that helps protect your body against free-radical damage. It has anti-inflammatory properties, relaxes your muscles, and encourages digestion. Turmeric Curcumin is the active ingredient in turmeric. It slows the formation of fatty tissue by affecting the blood vessels needed to form it. Curcumin contributes to lower body fat and weight loss. It is also an anti-inflammatory agent and lowers insulin resistance. White pepper Just as in black pepper, piperine is the compound that gives white pepper its pungent flavor. Like black pepper, white pepper increases the effects of curcumin, the active ingredient in turmeric. As you can see, these natural weight-loss herbs and spices have incredible mojo. (It’s true: Good things do come in small packages!) So use a liberal hand when you add them to your meals, put them in your shakes, or stir them into your broth.  Keep thinking Big and living BOLD!

Writing a book is truly a labor of love. And when I say labor, I mean hard labor. It’s nearly as painful as going through childbirth—and I’ve had two kids, so believe me, I know what I’m talking about. So why, after helping thousands of people slim down with Dr. Kellyann’s Bone Broth Diet, did I decide that I needed to write my new book, The 10-Day Belly Slimdown? I had three important reasons for putting my author’s hat on again, and here they are. People need help FAST. Every week, people say to me, “Help, Dr. Kellyann! I don’t have weeks and weeks to take off this belly fat—I need to do it NOW!” The clock is ticking, and they’re only days away from a wedding, a class reunion, or a once-in-a-lifetime cruise. They want to look and feel awesome on their special occasion—not hide behind the camera while others celebrate. I know exactly how these people feel. That’s because while I eat right nearly all the time, sometimes I blow it. Afterward, I look in the mirror and realize that I have extra inches on my belly—and only a few days to lose them before a crucial TV appearance or live event. I used to panic when this happened, but over the years I’ve perfected a plan for BLASTING that belly fat off in just days. I’ve shared it with my patients, too, and it works like a charm. In just 10 days, this plan takes off up to 10 pounds and 4 inches of belly fat. I use this plan to get brides into their wedding dresses at the last minute. I use it to make people look hotter at their 20-year reunions than they did in high school. And these days, as a concierge doctor for celebrities in Hollywood and New York, I use it to help actors and singers look perfect on stage or on screen. In short, I know that we all deserve to look fabulous on our most important days, and I know how to make it happen. This is simply too big a secret to keep to myself and my patients—and that’s why I’m sharing it in The 10-Day Belly Slimdown. There are too many dangerous diets out there. I know the world is filled with books on slimming your belly fast. But you know what? Lots of these books are bad for you. That’s because they promote diets that are dangerously low in fat or calories, starve you of the nutrients you need, or strip off pounds temporarily without telling you how to keep them off for good. The 10-Day Belly Slimdown is different. My plan centers around fresh, delicious SLIM-Gestion foods that will make you healthier and younger at the same time you’re blasting your belly fat. It’s based on state-of-the-art science, not fads or gimmicks. And it includes an easy, pain-free maintenance plan so you’ll never put those pounds back on again. Belly fat is dangerous fat. Here’s the biggest reason why I wrote this book. When I go to the mall or the grocery store, what I see scares me. I’m surrounded by people with big bellies, and I can predict a lifetime of suffering ahead for them. They’re going to get diabetes, heart disease, arthritis, even cancer. Why? Because visceral fat—that is, deep belly fat—is incredibly dangerous. It doesn’t just look awful; it’s a witch’s cauldron brewing up toxic chemicals that cause chronic inflammation, sickening people and eventually killing them. In fact, it’s the #1 health problem today. And you know what makes me crazy? It’s all PREVENTABLE. If you’re battling a big belly, here’s the message I want you to hear: You don’t need to surrender to it. You can fight back—and you can win. My 10-Day Belly Slimdown will melt off your belly fat like mad. If you have more weight to lose, you can follow up with my gentle, easy Bone Broth Diet. Once you hit your goal, my SLIM Belly Forever Plan will keep that belly fat off for good, with no cravings, no taboo foods, and no yo-yo dieting. It’s truly that simple. I know I can’t reach every person in the world who’s in danger of illness or death because of a big belly. But I know I can reach hundreds of thousands of people, just as I did with my last book. And that’s a lot of lives I can change or even save. Maybe one of them is yours. In short, there’s no way I could NOT write this book. — Whether you’re battling a little belly fat or a lot, I hope you’ll reach for The 10-Day Belly Slimdown and get the answers you need. Don’t wait any longer, while that belly gets bigger and bigger and you get sicker and sicker. Believe in me, and believe in yourself. You CAN lose that belly fat, and live the long, healthy, sexy, happy life you want to live—and I can show you how! Keep thinking Big and living BOLD!

If you’re like me, you have a cabinet in your kitchen stocked with colorful herbs and spices. But, let me ask you...do you use them often? If so, great! If not, I strongly encourage you to reconsider. Because herbs and spices are fragrant and flavorful. They satisfy your senses as well as your appetite. They’re also jammed packed with powerful phytonutrients that reduce inflammation, fight free radical damage, improve digestion, balance blood sugar, and the list goes on and on. And while I recommend using a wide variety of herbs and spices to maximize your benefits, there’s one that stands out among the rest. And that’s turmeric. What is turmeric? Turmeric is a rhizome (a stem that grows horizontally underground) that is closely related to ginger. It even looks a little like ginger, except it’s a bit smaller and has an orange hue as opposed to yellow. Most likely you can find fresh turmeric in the same vicinity as ginger in the produce section. Or, you can find it dried and ground in the spice aisle. Turmeric has long been used as a culinary spice around the world. Native to Southern Asia, it’s commonly found in Asian, Indian, and Pakistani cuisines. It offers a distinct aroma and flavor as well as a beautiful golden color to the dishes it’s added to. But the allure doesn’t stop there. Turmeric has been used by ancient Chinese and Ayurvedic medicine for centuries. What conditions can turmeric be used to treat? Congestion Liver disease Allergies Menstrual irregularities Anorexia Bacterial and viral infections Injuries Digestive discomfort Asthma This history and recent science positions turmeric as one of the most potent herbs on the planet when it comes to our health and well-being. Turmeric as an antioxidant and anti-inflammatory superhero Curcumin is the key active compound within turmeric as well as the most widely studied. It’s what gives turmeric its flavor and color as well as its exceptional antioxidant and anti-inflammatory powers. Antioxidants are necessary to fight oxidative stress caused by free radicals. And in today’s modern world, we’re constantly being bombarded due to chronic stress and lack of sleep as well as all the chemicals in our food, personal care products, and environment. Now, many plants we eat are packed with antioxidants. But, what makes turmeric so unique is that it can also boost your body’s own antioxidant mechanisms. Thus, when you eat turmeric, free radicals don’t stand a chance.   You might also be surprised to learn that turmeric has been shown to be as effective at reducing inflammation as ibuprofen as well as the prescription drug Voltaren (a nonsteroidal anti-inflammatory). And the best part is turmeric isn’t known to cause any serious side effects (while most anti-inflammatory medications are). This is all important because oxidative stress and inflammation are often at the root of most modern diseases. They also contribute heavily to the dreaded signs of aging, such as wrinkly skin and painful joints. Thus, it makes sense that turmeric has been positively associated with many conditions, including: Heart disease Arthritis Type 2 diabetes Alzheimer’s disease Cancer Irritable bowel syndrome Crohn's disease Ulcerative colitis But wait, there’s more benefits of turmeric in your diet! If you like grilling meats, you’ll love turmeric even more. Because it’s one of a handful of spices that prevents the formation of cancerous compounds (a.k.a. heterocyclic amines) that form when meat is charred. Thus, adding turmeric to your spice rubs or marinades is always a good idea. In addition, this study has shown that turmeric enhances the absorption of beta-carotene from the veggies it’s prepared with. How to Get More Turmeric in Your Daily Diet The evidence is solid. We can all benefit from turmeric on a daily basis. And there are many delicious ways to add it to your diet. Consider the following: Add a small knob of fresh turmeric to your smoothie or homemade veggie juice Make “golden milk” - a turmeric tea with coconut or almond milk and other warming spices (perfect for winter months) Add a teaspoon of ground turmeric to your other spice mixes, such as taco or fajita seasonings Sprinkle your veggies with a little turmeric or curry powder (especially beta-carotene rich veggies, such as carrots, sweet potato, winter squash, kale, and spinach) Add a curry dish to your weekly repertoire And note that your body’s ability to absorb and utilize turmeric’s active compounds is vastly improved when it’s paired with black pepper and/or fat. The Bottom Line of Turmeric Turmeric is an amazing spice that not only offers a wonderful aroma and flavor, but it also fights (and wins) against pesky free radicals and inflammation without any side effects. Thus, it’s a no brainer in my book. So what are you waiting for? Add turmeric to the top of your grocery list today! Keep thinking Big and living BOLD!

When we think about being healthy, we tend to focus on our BMI, our weight, and how our clothes fit. All too often, we forget that our emotional and spiritual health matter, too. When patients come to me for help with medical problems, I typically dig a little deeper—and usually, after just a couple of questions, their stories come pouring out. Often, they’re overwhelmed, overburdened, or under-supported, and that makes it harder for them to get and stay slender. Why? Because we aren’t just our physical bodies; we’re also spiritual beings. Our physical, mental, and emotional health are deeply intertwined, and we need to address all three to be truly healthy. When people first hear about my SLIM products or my SLIM mindset, they don’t fully understand what I’m talking about. They don’t realize that SLIM stands for something deeper than just being skinny. Sure, it feels great to be slender and to look ageless. But you know what feels even better? Achieving all that and being emotionally and spiritually healthy, too—and that’s what I want to talk about today. What is the SLIM Mindset? SLIM is an acronym that stands for four crucial elements of a healthy life. I firmly believe that in order for you to achieve optimum health, you need to feel: S - Safe L - Loved I - Important M - Motivated If you’re struggling to lose weight or get healthy, it’s vital to develop a SLIM mindset. Here’s how to do it. SAFE When my patients have strong support from their loved ones, I know the sky’s the limit when it comes to their success. That’s because in a safe, supportive environment, it’s possible to grow and change and become the best YOU that you can be. Conversely, if you’re in an unsafe relationship with someone who treats you badly, fails to share your values, or sabotages your goals, you feel anxious and afraid—and that makes change difficult or even impossible. I’ve worked with dozens of patients who couldn’t lose the weight until they finally left a toxic relationship or learned how to say “no.” So if you’re in a safe, secure relationship, work on making it even stronger, because it will make you stronger. But if you’re in a bad relationship, get counseling or get out. You need and deserve better. And here’s another important piece of advice: Just as you expect others to create a safe environment for you, create a safe environment for yourself. Don’t harm your body with unscientific diets or dangerous weight loss pills when you can lose weight safely with a diet like mine. Don’t short yourself on sleep, exercise, stress reduction, or other “musts” for a healthy life. And don’t bully yourself with negative self-talk or unhealthy perfectionism. Remember: the person who’s most responsible for making you feel safe is YOU. LOVED When you surround yourself with people who truly love you, you feel energized and optimistic. These people want the best for you. They want you to be your best and healthiest self, and they will do what they can to help get you there. So take a minute to think about all the people in your life right now. Are they lifting you up—or are they holding you down? Are they making it easier for you to achieve your dreams, or do they only care about using you for their own ends? One important piece of advice I give people is to choose their inner circle of friends wisely. I believe in being friendly with just about everyone, but being friends only with people who share my vision. These are the people who encourage me to try harder, pick me up when I’m down, hold me accountable if I try to make excuses, and celebrate with me when I succeed. If you don’t have people like this in your life, seek them out. They may be your family members, your coworkers, your neighbors, or total strangers whose paths cross yours. When you find these people, keep them close and be grateful for them—and return the favor by making sure you’re the wind beneath their wings, too. IMPORTANT Do you put everyone else first, and think about your own needs last? Then it’s time to realize that you are important too. And that starts with making time for yourself. Here’s the thing. Every extra favor, errand, or project you undertake subtracts from “you” time. And that’s a huge tradeoff if you already have a full plate. What’s the solution? I call it “strategizing your yesses.” If you’re overwhelmed and unhealthy because you’re taking care of everyone but yourself, here’s what I want you to do. First, list everything you do right now for other people, as well as any new commitments you’re thinking of undertaking. Now, ask yourself: How much work or money does this entail? Is it really worth that much work or money? How much does this impact my family, my own life, and my work? In accepting this commitment, am I violating any of my own core values—for instance, my belief that I need to eat well and stay fit? If a commitment doesn’t make the grade, say no to it. Then immediately say yes to another commitment—to yourself. Use the time you just saved to exercise, read a book, get more sleep, enjoy your hobbies, or simply relax. At some point, you need to stop trying to be everyone else’s rock and focus on your own needs. That’s not selfish; it’s healthy and smart. MOTIVATED I’m not going to kid you—it’s easy to get derailed when you’re making lifestyle changes. Anything can trip you up, from the leftover doughnuts in the breakroom to a TV show you want to binge-watch when you should hit the gym instead. What’s the answer? Keep your eyes on the prize. Identify your reasons for changing your life, and keep these motivators front and center in your mind. Short-term pleasures won’t tempt you when you’re focused on long-term goals. I recommend that you do what I tell my patients to do: Write down your goals, and tape them on your refrigerator or bathroom mirror. For instance: “I am losing weight to look beautiful in my wedding dress.” I am slimming down so I can reverse my symptoms of metabolic syndrome and avoid developing diabetes.” “I am exercising and eating right so I can play games with my kids instead of sitting on the sidelines.” When you see your goals spelled out in black-and-white every day, you’ll stay strong and committed—and as a result, you’ll be able to walk past that doughnut or turn off that TV and grab your gym bag. Staying SLIM—for life! If you want to get slim and healthy, you need to address your physical needs by eating right and exercising. But if you want to stay slim and healthy forever, you also need to meet your emotional and spiritual needs. So cultivate my SLIM mindset, and nourish your mind and spirit as well as your body! Keep thinking Big and living BOLD!

Don’t you just love inspiring stories? Stories where someone looked defeat in the eye and said, “Not today”. We’ve all faced defeat and adversity. Sometimes it’s been a small stumbling block in our path. Other times it’s been like a sheer rock cliff with no end in site. To make it through this life you have to find a way of dealing with adversity. You need to learn how to pick yourself up, dust yourself off and forge ahead. I draw a lot of inspiration from those around me who are dealing with adversity better than I might have. I stand in awe of the brave and strong men and women doing things I cannot imagine doing. And when I need a good kick in the pants to set me straight and get me moving in a better direction I get a lot of motivation from those who are knocking adversity out of their way and moving forward. If you’re at all like me I know you’ll find this story very inspiring. It’s a story about an incredible man and athlete that is taking defeat head on...and how we can help him. Seven months ago, my best friend Jen held her mother’s hand as they watched her stepfather, Les, being wheeled into an operating room. There, in the Cleveland Clinic, more than a dozen highly skilled cardiac personnel cut open his chest, bypassed his heart, cooled the blood to his brain, replaced a heart valve, repaired heart arteries and an aortic root, and did a MAZE procedure on his heart.  Eight and a half hours later, the operation was over. It was successful, but the rebuilding was just beginning. As I said, Jen’s stepfather Les is an incredible athlete. Over the years, he’d done a non-stop 77-hour adventure race, half-marathons, 10-K runs, and triathlons. He was very active and appeared completely healthy before a hidden heart defect (partly genetic) stopped him in his tracks. I tell you this because however hard we try to prevent illness, sometimes life throws us a curve ball. I know it was hard for Jen and her family to watch the person they love, someone who could run, paddle, and cycle continuously for three days, struggle to walk the length of a corridor. This was after receiving the best surgery and care possible. Les is now is fully recovered, has a healthy heart, and wants take on his next challenge, a 300-kilometer Polar Expedition ending almost exactly 12 months to the day he had open-heart surgery. How inspiring is that? I'm rooting for Les, because he believes in something I believe in: When adversity strikes, and it almost always does in some form, we seek the best solutions. But in the end, it is up to us to reach out and grab life, to experience it to its core. Les’ drive to take all life has to offer and meet it head on is motivating and I want to help Les take on his next challenge. I hope you’ll help Les too...all it takes is a simple vote. You see, to go on the 300-kilometer Polar Expedition in 2018 Les has to receive the most votes in his region. Please visit this site, read his entry, watch his video (you will love his awesome Aussie accent—and his dog!), and vote for him. The voting closes December 14, 2017. He needs us and we need people like Les to remind us to live life with gusto! As Les says on his page, “I'll bring out the best in all of us; I believe in us rather than me.” VOTE HERE: http://polar.fjallraven.com/contestant/?id=2688&backpage=1&order=popular More than ever... Keep thinking Big and living BOLD!

I know if a patient brings up constipation it’s probably something we need to investigate, with good reason. And I also know, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), one out of eight people in America suffer with constipation. High risk people tend to be women, especially those who are pregnant or who’ve just had a baby, and those who are simply getting older. (And aren’t we all getting older?) So if you think things are not coming out the way they should (pun intended), you’re not alone. But surprisingly, there are no hard and fast rules for normal frequency, despite the common assumption that once a day is optimum. Normal here is a pretty-wide range. If you “go” as little as three times a week, or as often as twice a day, you could be just fine. What are the warning signs of constipation? As I mentioned with diarrhea, constipation is another situation where I put on my detective’s hat. What I’m looking to learn is more than just a patient’s frequency. I need to know about their “experience”. As gross as this is, I always ask patients to describe their stools. I’m looking for keywords like “hard,” “dry,” “small,” “difficult,” and “painful.” If things are going the way they should, everything should pass easily. Constipation is nothing to take lightly. If it’s chronic or long lasting it can lead to hemorrhoids, or fissures, or it can get to the point where your stools are stuck and nothing is moving. All of this means pain in varying degrees. And there can be more unpleasantness, but you get the idea. What can cause constipation? - h2 One common culprit I find when there’s a change in bowel movements is prescription medications. According to the National Institute of Health (NIH) and the NIDDK, there are numerous medications blamed for causing constipation.  What medications cause constipation? Antacids that contain aluminum and calcium. Anticonvulsants used to prevent seizures. Anticholinergics and antispasmodics used to treat and reduce muscle spasms in the intestines. Medicine to treat high blood pressure or heart disease that contains calcium channel blockers. Diuretics to reduce fluid build-up. Iron supplements. Medicines for Parkinson’s disease. Narcotics prescribed for severe pain. Some medicines to treat depression. A lot of medications prescribed by physicians today are unnecessary. I always recommend treating the cause of the problem, not just the symptoms. Seek out a naturopathic physician, that will look at the causes rather than just prescribing “bandaid” treatments. But, in the meantime, or if you cannot stop your medication, here are other things you can do. How to prevent constipation naturally? My favorite way to help constipation is with bone broth.  (You knew that was coming.) The healthy fats smooth things along and the collagen and gelatin in bone broth can start to heal an inflamed gut keeping your digestive system vigorous. Increase fluid intake to help constipation.  The simplest way to determine your body’s fluid intake is to take your body weight, divide it in half, and that number of what you should be drinking in fluid ounces per day. So if you weigh 150 pounds, your recommended fluid intake is about 75 ounces. If you drink a lot of coffee or tea you may want to consider drinking a little more water. The upper limit on water is 100 to 128 ounces a day, maximum. Water will not only help keep things moving, it will increase your metabolism, hydrate you so your skin looks younger, and has all kinds of other great benefits. This is something you may have to work up to, but believe me the benefits are well worth it. Constipation can be reversed by increasing fiber intake.  As we get older, our digestive systems need more help than they used to. It’s old fashioned, but fruits and vegetables which are high in fiber, are a wonderful preventative. And prunes (dried plums) are also a great source. You can buy prunes individually wrapped in take-along packs you can stick in your pocket or purse, just to make sure your busy day goes smoothly, if you know what I mean. Or, to make it even easier you can try my Collagen Fiber bars! Take prebiotics and probiotics to aid constipation.  You need the good bacteria in your inner ecosystem to thrive in your gut to keep things moving. I know I recommended prebiotics and probiotics for diarrhea, but those work here, too. You need a healthy balance in your gut and prebiotics and probiotics will do the trick Increase activity to help constipation.  Constipation is a symptom of inactivity. And we are chronic “sitters.” You may already have a phone or a watch with apps built in or easily available to monitor your activity and remind you when to get up and move around or even just stand. And many people are switching to standing desks or making a habit of standing while they are on the phone. If you can’t move around for some reason, you can also massage your own abdominal area with your hands and fingers to help get things moving. Get help with constipation from tea. If you want to speed up the process, try Smooth Move® tea, widely available at most grocery stores and pharmacies. It’s an organic, gentle, natural laxative that will also give you a fluid boost. But, like most things, use good judgement and care when introducing something new into your diet. Try not to ignore the urge to go to help constipation. Some jobs make it difficult to get to the bathroom when you need to. The problem is, when you deny the urge long enough, it can go away. This habit is one that can lead to constipation. Red flags, literally. Of course, if you see blood when you go, it’s time to get yourself to a doctor pronto. I’m not kidding when I say this is a red flag (excuse the pun). This might be something simple to clear up, but early detection is the key to prevention of big-ticket problems. Eliminate constipation problems with elimination. Now that you know what is not normal in the bathroom, don’t be afraid to team up with your doctor to eliminate problems with elimination! Keep Thinking Big and Living BOLD!   MORE ARTICLES ON DIGESTIVE HEALTH >  Have a History of Gallstones? Then Say Yes to Dietary Fats! — Why healthy fats matter with gallstone history. >  Understanding Leaky Gut Syndrome — What leaky gut is and strategies to heal it.  

You know what topic many patients are too embarrassed to talk about with their doctors? Poop. There. I said it. As the children’s book title says, everyone poops. However, millions of people are too shy to tell their doctors that they’re battling frequent diarrhea. Now, let me say up front that I don’t blame them. First of all, it’s hard to talk about something so private. And second, when people do get brave and bring this up with their doctors, they rarely get satisfaction. Often, doctors respond to complaints about diarrhea by simply blaming it on anxiety and prescribing psychiatric medications. Other times, patients hear, “Just take some Immodium”—like they haven’t tried that already. And still other patients hear, “Just eat more fiber,” when they’re already up to their eyeballs in veggies and Metamucil. Even when doctors actually do give the problem a name—for instance, irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), Crohn’s, or colitis—they frequently offer little more than surgery or pills that aren’t always effective and come with serious side effects. How to tackle chronic diarrhea In my practice, when a patient complains of diarrhea, I immediately put on my detective’s hat. That’s because this problem can stem from many different causes—anything from food sensitivities to a parasitic infection to celiac disease to small intestinal bacterial overgrowth (SIBO). And to come up with the right treatment, I need to know the root cause. Just prescribing a pill doesn’t cut it. So if you’re tired of dashing to the restroom all day and you’re frustrated because your doctor’s only solution is a prescription, here’s my first and most important piece of advice: Find a new doctor. I recommend seeking out a naturopathic physician, because these doctors (I’m one of them) look for causes rather than just prescribing “bandaid” treatments. While you’re looking for a doctor who’ll play detective for you, there are steps you can take on your own to combat your diarrhea. Here are some powerful strategies that often work wonders: Do mini-fasts. Our digestive tracts are designed to handle periods of feast and famine, not constant eating. Doing 24-hour mini-fasts once or twice a week—or even shortening your “eating window” by just a few hours each day—can give your GI tract a rest from the hard work of digesting food, allowing it to devote more resources to healing. Drink bone broth and take collagen. Bone broth is loaded with healing gelatin that soothes an inflamed gut, helping to control your diarrhea. (As a bonus, drinking bone broth during a mini-fast fights off cravings, making fasting easy.) Collagen, too, does wonders for your digestive tract. Eliminate grains and dairy. This is huge. Both of these food groups are major villains when it comes to diarrhea as well as other GI problems including constipation, gas, and bloating. Sometimes, getting rid of them is all it takes to get gut issues under control. Cut out high-fructose corn syrup. Did you know that fructose is one of the biggest causes of diarrhea and other GI problems? One study of patients with unexplained digestive problems found that three out of four developed symptoms after drinking a fructose solution. Avoid foods that contain sorbitol, mannitol, or xylitol. These sweeteners can cause diarrhea because they reach the large intestine without being absorbed. Identify other problem foods. These may include beans, legumes, nuts, eggs, FODMAPs, or foods in the nightshade family. I recommend consulting with a nutritionist or naturopathic physician who can map out an elimination diet to pinpoint foods that don’t sit well with you. Try a calcium supplement. Taking a calcium supplement for two or three days before an important event can often save the day. However, the diarrhea-reducing effects of calcium tend to fade over time, and overloading on calcium can be bad for you—so be cautious with this strategy. If you’re taking any medications, check with your doctor to make sure that a calcium supplement won’t interfere with them. Take prebiotics and probiotics. This is especially important if you’ve undergone multiple rounds of antibiotics, which nuke the good bugs you need to keep your plumbing under control. Above all, be patient. It can take lots of trial-and-error, both on your part and your doctor’s, to figure out just what’s making you “go” all the time. Finding the answer, however, can be nothing short of life-changing. So don’t be afraid to say “poop” at your doctor’s office. It may be the start of the best conversation you’ve ever had! Keep thinking Big and living BOLD! REFERENCES: Calcium Supplementation Linked to Increased Risk of Heart Attacks Nightshades FODMAP Fructose May Cause Digestive Problems

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

Have a Sweet Tooth? Try Monk Fruit! Do you worry about all the chemicals and unhealthy junk in today’s processed foods? So do I—and that’s why I love it when we return to the natural, traditional foods that have nourished people for thousands of years. From bone broth to pastured meats and fermented vegetables, these foods are what our bodies truly crave. One of these traditional foods that I’m crazy about right now is monk fruit. Unlike high-fructose corn syrup and artificial sweeteners, which make you fat and sick, sweeteners made from monk fruit can actually make you healthier. I’m using monk fruit in my own home more and more, and adding it to my products, too. When you know more about it, I think you’ll want to make it a sweet part of your own life as well. What is monk fruit? If you’ve never heard of monk fruit, it’s a Chinese fruit known as luo han guo. It looks a little like a green lemon, but it’s hiding a sweet secret: its pulp is 300 times sweeter than sugar. When it’s turned into a liquid or powdered sweetener, you get a big burst of sweetness for close to zero calories. Monk fruit has been used as a sweetener and herbal medicine for centuries in Asian countries, and now it’s catching on in the West. That’s a trend I’m happy to see, because monk fruit has some amazing health benefits. What researchers are reporting about monk fruit Monk fruit contains antioxidants called mogrosides. These chemicals pack a powerful punch, helping to protect you against everything from cancer to diabetes and its complications. Here’s a sampling of the research:   One study reported that a mogroside extract lowered blood sugar levels, oxidative stress, and lipid levels in diabetic mice, suggesting that it could help prevent diabetic complications in humans. The researchers commented, “We conclude that the extract should be evaluated as a candidate for future studies on diabetes mellitus.” Mogrosides can help you slim down, lowering your risk for diabetes. Both a 2018 study and a 2012 study found that they protected against obesity in mice eating an unhealthy diet. A new study of mice with gestational diabetes, a type of diabetes that develops during pregnancy, found that giving them one type of mogroside found in monk fruit improved glucose metabolism, reduced insulin resistance, and led to healthier offspring. A study published in 2016 found that one type of mogrosides, mogroside V, suppressed the growth of tumors in pancreatic cancer. The researchers concluded, “Given that mogroside V is a natural sweetener that has been approved by the United States Food and Drug Administration, it may be used for daily consumption as an additive in foods and drinks to prevent or treat pancreatic cancer.” Other research shows that mogrosides may help fight colorectal and throat cancer. Research shows that mogrosides have powerful anti-inflammatory properties, which may help to explain their cancer-fighting and diabetes-fighting effects. Consistent use of monk fruit may even help to ease your allergy symptoms. Research indicates that it can inhibit histamine release from mast cells. What’s more, unlike artificial sweeteners, monk fruit has no known adverse side effects. In fact, research indicates that even in super-high doses, it’s safe. In short, monk fruit appears to be all upside and no downside—so if you have a sweet tooth, I highly recommend giving it a try. How to add monk fruit to your diet If you’re ready to ditch unhealthy sweeteners and start using monk fruit, here are a few tips for making the switch:   Make sure you buy pure products. Some commercial monk fruit sweeteners contain dextrose or other undesirable ingredients used as bulking agents. Read labels carefully! Start with just a little. Monk fruit is very sweet, so you can replace a lot of sugar with a little bit of monk fruit. Give your taste buds time to adapt. Monk fruit tastes a bit different than other sweeteners. (Some people compare it to caramel, and others to molasses.) Give yourself a few weeks to get accustomed to the taste. You may find that you love it in some foods and not in others. You’ll find lots and lots of monk fruit recipes online. Experiment with it, trying it in different ways from smoothies to baked goods (it’s heat-stable).  And attention, creative cooks: If you come up with great monk fruit recipes of your own, share them with us on my Facebook page! Keep thinking Big and living BOLD!