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Remember the last time you had hours to relax, read a novel, go for a swim, get your nails done, or just lie on the couch and do nothing? When you didn’t have a care in the world, and everything in your life was going smoothly? Nope? Me neither. Let’s face it—in today’s world, a restful, stress-free day is just a fantasy. In reality, we’re all juggling a million responsibilities, from work to kids to relationships. Most of the time, we’re running from morning until night, and at bedtime we still have a mile-long to-do list. And that’s not all. There are the job issues, the money problems, and the family dramas. And every day, there’s another crisis—whether it’s a fender-bender, an unexpected bill, or a broken washing machine. In short, we’re stressed all the time. Unfortunately, that stress can translate into unhappiness, poor health, and even a bigger belly. Here’s just some of the damage that chronic stress can do: It can hurt your relationships. Stressed moms have less satisfying relationships with their partners and engage in fewer “quality time” activities. It can damage your brain. Chronic stress can cause damage to the hippocampus and prefrontal cortex, increasing your risk for developing depression or dementia. It can age you faster. Chronic stress leads to a shortening of your telomeres—the protective caps on the ends of your DNA that help keep it from “unraveling.” That’s one reason why chronic stress can up your risk for diabetes, heart disease, and cancer. It can make you fat. Stress causes you to crave sugar and fats, because your stress hormones are made from sugar and fats. So when stress grinds you down, you’re more tempted to reach for French fries, pizza, or ice cream. In addition, stress hikes your cortisol levels—and that can lead to a “cortisol tire,” even if you aren’t overweight. It can make you hurt. Stress, and the brain changes and cortisol elevation associated with it, can make you more vulnerable to pain. Clearly, in order to stay happy, slim, and healthy, you need to find a way to deal with chronic stress. In an ideal world, you could snap your fingers and make it disappear—but in the real world, that’s not going to happen. So instead, you need to become an expert stress-buster. Here’s how to do it. Five Steps for Busting Your Stress Stress is a given—but how you respond to that stress can make or break you. Here are five ways to get your stress under control: REDUCE IT. You can’t get rid of all stress, but you can get rid of unnecessary stress. If you haven’t read my post on STRATEGIZING YOUR YESSES, check it out here—and then start saying “no” to over-commitment. PRIORITIZE IT. It’s easy to downplay the effects of stress in your life. But as I’ve just noted, stress can make you sad, sick, and fat… or even kill you. So EVERY SINGLE DAY, make it a point to schedule at least fifteen minutes for a stress-reducing activity. Write this on your calendar, put it on your to-do list, or add it to your day planner. I know that in the short term, it may stress you out even more to commit that much of your time to yet another “task”—but in the long run, it will make a world of difference. NUKE IT. Every day, practice at least one of these stress-reducing strategies: Turn on your favorite music and dance. Do yoga or Tai Chi. Journal about your problems and possible solutions. Laugh—watch a funny show or read a funny book. Take an Epsom salt bath. Go for a nature walk. Indulge in your favorite hobby. Get a massage or a neck rub from your partner. Be firm with your friends and family about the importance of this “you” time. DO NOT skimp on this time, and DO NOT feel guilty about enjoying it—because when you’re less stressed, everyone around you will be happier. SHARE IT. Do you feel like you need to be a super-hero and shoulder all of your stressful burdens alone? Well, get over it! Often, blowing off steam with a friend can slash your stress instantly—so stop trying to be the rock all the time, and share your burdens with the people who care about you. If your stress is severe, consider seeing a therapist who can help and support you. STRENGTHEN YOUR PHYSICAL DEFENSES AGAINST IT. You can fight stress better when you’re in good shape, so put the basics in place. Eat right, exercise, and try to get enough sleep. Take probiotics and a good multivitamin-multimineral supplement to make sure you’re getting the nutritional support you need, and drink bone broth every day for its healing and calming effects. These steps won’t make your life stress-free—wouldn’t we all love a way to do that?—but they’ll help you take control over your stress, rather than letting it control you. And that will translate into a smaller belly, fewer wrinkles, more energy, better health, and a MUCH happier you. Keep thinking Big and living BOLD!

Every time I walk into a gym, I’m always shocked to see just how crowded the treadmills and ellipticals are. You know exactly what I’m talking about: the people who spend hours of their day running! Okay, I’m not entirely shocked...for years, many health experts have been telling us the wrong information about working out as it relates to weight loss. That’s a common misconception my patients fall prey to all the time. So listen up if you’re looking to go down a jeans size and slim that waistline...but you can’t stand the idea of doing 2 hours of cardio a day… Because I’ve got GREAT news for you: Long bouts of cardio is a waste of your time. So if you’re wondering why you’re not losing weight--even after an hour on the treadmill a couple times a week...it has nothing to do with your genetics. And you can take a big sigh of relief, because adding an extra hour on that treadmill will NOT get you better results. Instead, let me introduce you to HIIT (High Intensity Interval Training). It’s a fat-blasting method of cardio that turns your body into fat-burning machine. What is HIIT? Just as the name implies, HIIT involves short bursts of intense workouts--like sprints or weight training for thirty minutes. They key here is you’re doing 30 seconds of intense workouts (like sprints--my FAVORITE workout while I’m traveling), and 30 seconds of rest, for example...rather than 30 minutes of steady jogging. And guess what? Extra fat HATES this! That’s good news for you, because after you’re done with your HIIT workouts...your body continues to burn fat. Now that’s bang for your buck, baby! But that’s not all... Did You Know HIIT Has Anti-Aging Benefits, Too? There was a study recently published in the Cell Metabolism journal. Here’s what happened. They took 72 sedentary adults. Each participant was given a 12-week workout routine: 1) HIIT cycling, 2) strength training, or 3) a combination. At the end of the 12 weeks, the researchers biopsied tissue samples and analyzed cells from before and after the experiment. Turns out, the group with the HIIT cycling routine reversed many age-related differences. The group who did the HIIT got the biggest benefit at the cellular level. They had a 49%-69% boost in mitochondrial capacity--the ability to produce energy. Which means, they had that youthful energy from their 30s!   Plus, the group of older adults (ages 65-80) had cells that LOOKED much younger under a microscope. It's like they turned back time with this simple exercise routine! Different Types of HIIT I used running as an example earlier, but HIIT applies to ALL kinds of cardio. As long as you’re varying your levels of intensity in intervals, you can use HIIT with: Biking Hiking Sprinting Weight training Air squats Burpees Jumping lunges High knees Stepping Machines ...and so much more! You can get creative, as long as what you’re doing is intense and makes you sweat. The Best Part About HIIT: You only need 10 minutes Instead of going for a morning run for 1-2 hours, all you need is 10 minutes a day to reap some amazing results on your waistline. I typically recommend 2-3 times a week. Whenever I’m traveling, I make it a point to get my HIIT workout in--whether it’s sprints on the beach or squats in my hotel room. Keep thinking and living BOLD!   P.S. I can’t say enough about the amazing benefits of HIIT workouts and I love the Xiser for HIIT workouts. Xiser is a compact, portable stepping machine and the only stepper geared toward high intensity training. Learn more about this fat-burning, HIIT machine.

I’m all about being healthy, but hey… I also believe in living it up a little! So if you run into me at a party, I’m likely to have a low-carb veggie appetizer in one hand, and a cocktail in the other. And if I’m serving a big Italian dinner, you can bet that I’ll pour a glass of Sangiovese to enjoy along with it. Luckily, as it turns out, I can enjoy my indulgences without a smidgeon of guilt. That’s because research shows that a little alcohol can actually be good for you—and for your waistline.  (The key phrase here, of course, is a little.) Here are some of the findings that scientists are reporting: Researchers collecting data from nearly 20,000 women found that “compared with non-drinkers, initially normal-weight women who consumed a light-to-moderate amount of alcohol experienced smaller weight gain and lower risk of becoming overweight and/or obese during 12.9 years of follow-up.” In a study involving 108 patients with carotid atherosclerosis, researchers asked half of the patients to follow a modified Mediterranean diet and to exercise. Within this group, half of the patients drank red wine while the other half avoided alcohol. A second group continued their customary lifestyles, with half drinking red wine and the other half abstaining. The researchers found that a glass of red wine each day had very positive effects on health that were independent of dietary and lifestyle changes. So go ahead and pour yourself a glass of red wine at dinner, or order a gin-and-tonic on girls’ night out. It’ll add a little sparkle to your evening, without doing you any harm. However, keep some cautions in mind. First, avoid overdoing it. Unlike light drinking, heavy drinking can pack pounds on you—and it’s terrible for your liver, your skin, and your brain as well. And if you already have non-alcoholic fatty liver disease (lots of people do—see my post earlier this week), you definitely don’t want to put any more stress on that liver. Remember, too, that your ability to metabolize alcohol will lessen as you age, meaning that you can’t drink like you did a decade ago. (Well, technically, you can… but you’re gonna regret it later.) I know it’s one thing to limit yourself to a single glass of wine at home, and another thing to toe the line when you’re at a wedding or party. If you tend to over-indulge at social events, try these tricks: Alternate drinks with glasses of sparkling water. Switch to drinking wine spritzers (half wine and half sparkling water). That way, you can have two glasses for the price of one. If you use a step tracker or have a step-tracking app on your phone, walk at least 1,000 steps after you finish a drink before starting another. Also, be smart about which booze you choose. Beer is loaded with carbs that will go straight to your belly. It also contains gluten (unless it’s specifically labeled as gluten-free), which can cause inflammation—another fat-promoter. Drinks containing commercial mixers are filled with sugar, which will hike your blood sugar and insulin levels and pack pounds on you. So avoid beer and sugary mixers. Instead, reach for wine or distilled spirits, and use sin-free mixers like sparkling water or muddled berries. For more healthy ideas, check out my free ebook of cocktail recipes. Follow these simple rules—be smart about how much you drink, and be smart about what you drink—and alcohol can be part of your slim, healthy lifestyle. That’s why I’m toasting you right now with a glass of Shiraz and saying alla tua salute—to your health! P.S. If you’re doing the 21-Day Bone Broth Diet remember alcohol is on the NO list. Keep thinking Big and living BOLD!

When you stagger out of bed in the morning, does that first cup of coffee bring you back to life? Well, guess what: It may actually be saving your life as well! According to two huge new studies, your coffee habit could be adding years to your life. Here’s what they found: One study analyzed coffee consumption over an average of more than 16 years among more than 185,000 people of different ethnicities. The researchers found that drinking one cup of coffee a day—either caffeinated or decaf—was linked to a 12% lower risk of death at any age, from any cause. People drinking two or three cups a day had an 18% lower risk. The researchers say, “We found that coffee drinkers had a reduced risk of death from heart disease, from cancer, from stroke, respiratory disease, diabetes and kidney disease.”  The second study followed more than 450,000 people in ten European countries, also for an average of just over 16 years. Controlling for many factors including age, smoking, physical activity, and education, the researchers found that men drinking three or more cups of caffeinated or decaf coffee per day had an 18% lower risk of death at any age than non-drinkers did, while women had an 8% lower risk. The researchers also found that coffee drinkers had healthier liver enzymes and better glucose control. The researchers in both studies do caution that there may be other factors involved here. However, these are just the latest of many studies showing coffee’s benefits. (I recently reviewed some of these benefits, including better health and faster weight loss,) And these new results are so amazing—especially since they involve hundreds of thousands of people, followed over many years—that I think coffee truly deserves the title of SUPERFOOD. How to get the most from your coffee There’s coffee, and then there’s good coffee. And to reap the most benefits from your coffee fix, you need to drink the good stuff. Here are two tips: At coffee shops, avoid that stuff loaded with sugar, milk, and artificial flavors, and go for straight-up black coffee—or add coconut milk or almond milk if it’s available.  At home, avoid buying super-cheap coffee (unless it’s all you can afford), and instead spend a few extra pennies on a better brand. Quality matters here. When you drink coffee, be sure to listen to your body. Some people can handle lots of coffee, and others can’t—especially if it’s caffeinated. If you feel jittery, can’t sleep well, get an upset stomach, or experience heart palpitations, cut back or switch to decaf. (And if you’re pregnant or nursing, ask your doctor how much coffee is safe for you to drink.) Also, pace yourself. I’ve learned the hard way to stop waiters from topping off my coffee every ten minutes. Otherwise, I wind up looking like that over-caffeinated squirrel in Over the Hedge. As long as you keep these tips in mind, coffee can be an awesome part of your daily health routine. So kick back and pour yourself a cup… it’ll give you a burst of energy, rev up your weight loss, and maybe even save your life! Keep thinking Big and living BOLD!

When it comes to organs, your heart gets all the love. Heck, we even exchange heart-shaped cards on Valentine’s Day. (Seriously… what other organ has its own holiday?) But you know which unsung hero also deserves a lot of love? Your liver. Odds are, you don’t think much about this hard-working organ. So today, I’d like to explain why it’s so amazing… and then I want to warn you about a new, dangerous, and preventable liver problem that’s becoming epidemic. What is the function of the liver? Every organ in your body works hard—but it’s fair to say that of all of them, your liver works the hardest. For instance, do you know which organ does the heavy lifting when it comes to sweeping toxins out of your body? Your liver. Since you’re exposed to hundreds of toxins each day in your food and water, that’s a huge task. But that’s not all your liver does. In addition, it converts nutrients in your diet into forms your body can use, stores nutrients until you need them, and ships your cells the nutrients they need. In effect, your liver processes everything you eat or drink, either prepping it for your body to use or getting rid of it. That’s a big job description, so you can see why this humble organ deserves a whole lot of respect. How does your liver start to fail? Because your liver juggles so many tasks, you need to keep it in great shape if you want to be in great shape. If you don’t give it some love, and it starts to get sick, very bad things can happen. A sudden insult (for instance, a big dose of acetaminophen) can cause acute liver damage so severe that a transplant becomes necessary. Ongoing insults, on the other hand—for instance, constant, low-level exposure to toxins—can lead to chronic liver disease that develops over time. This can make you sick all over, causing symptoms ranging from weakness, fatigue, headaches, and “brain fog” to jaundice, rashes, and fluid buildup in your belly and legs. Two of the most common problems that can affect the liver are: Hepatitis. This disease involves inflammation of the liver cells. Acute hepatitis can either heal on its own, lead to chronic hepatitis, or cause acute liver failure. Chronic hepatitis can lead to liver failure or liver cancer. While genes, autoimmunity, and infections are common factors in hepatitis, alcohol abuse and toxic overloads can also cause it. Cirrhosis. This occurs when chronic inflammation damages liver cells, which become replaced by scar tissue. Many factors, including alcohol abuse, can contribute to cirrhosis. What is the biggest strain on the liver? We all know that alcohol is a major cause of liver disease, and you may already know about the dangers of acetaminophen as well. So if you hear that someone has an acute or chronic liver problem, you may think “OD’d on Tylenol” (acute) or “drank too much vodka” (chronic). But now, there’s another culprit to add to your list. Today, the most common cause of liver dysfunction in the Western world is non-alcoholic fatty liver disease (NAFLD)—and it’s a huge and growing epidemic. NAFLD currently affects an estimated 64 million people in the United States, and people battling Type 2 diabetes or obesity are at especially high risk. NAFLD can progress to a serious condition called nonalcoholic steatohepatitis (NASH), which occurs when fat and scar tissue accumulate in the liver. According to an article in Scientific American, “By 2020, NASH is projected to overtake hepatitis C as the leading cause of liver transplants in the U.S.” And that’s just the start of the bad news. NAFLD can also lead to inflammation, increased belly fat, insulin resistance, pre-diabetes, unhealthy cholesterol and triglyceride levels, and an increased risk for heart attacks. What causes NAFLD? A typical American lifestyle—and in particular, one loaded with sugar and other junk foods. Simply put, NAFLD is a lifestyle disease brought on by a sugary, highly-processed diet, a lack of exercise, and other poor health choices. While drug companies are always looking for remedies, the best way to prevent or reverse NAFLD—and to protect yourself from other types of liver damage—is by changing your diet and lifestyle. Liver repair diet Luckily, there are powerful strategies for keeping your liver going strong or healing it if it’s hurting. When you put these strategies in place, you’ll discover that you look better, feel better, and lose weight more easily. Here are my 12 favorite ways to love your liver: Cut out the sugar to repair your liver. One of the biggest culprits in NAFLD is fructose. As my colleague Dr. Mark Harman explains, “Fructose, the most detrimental sugar that heads directly to your liver, actually ramps up lipogenesis. That explains why sugar, especially fructose, becomes the chief cause of liver disease and the leading cause of liver transplants.” While fructose is the major villain in NAFLD, eating too much of any type of sugar will whack your liver. So reduce the amount of sugar in your diet—or better yet, cut it out entirely except for small doses of healthy fruits and very occasional servings of natural sweeteners like honey and molasses. Eat liver-healing foods. Here are some of the best ones to add to your diet: Eggs are high in choline. Choline is lipotropic, meaning that it helps to carry fat away from your liver so your body can break it down and metabolize it. Bone broth is rich in the amino acid glycine, which plays a key role in your liver detoxification pathway. Dandelion greens contain the chemical component taraxacin, which stimulates digestive organs and helps your liver and gallbladder release bile. Artichokes are loaded with the liver-nourishing compound silymarin. The glucosinolates in cruciferous veggies and horseradish increase your liver’s ability to detoxify carcinogens. Sulfur-rich foods are liver detox superstars. They include cruciferous vegetables, pasture-raised eggs, raw nuts, chives, garlic, leeks, onions, and scallions. Ginger and garlic are fantastic for your liver. I’m also a fan of turmeric, which contains curcuminoids that can protect your liver cells from cirrhosis. You will heal your liver faster when you buy organic whenever possible. This is a very effective way to reduce your body burden of toxins. If buying completely organic isn’t affordable for you, check out the Environmental Working Group’s Clean 15 and Dirty Dozen lists to find the least- and most-contaminated fruits and veggies. Eat clean meats to heal your liver. Conventionally raised beef, chicken, and even fish come from animals pumped full of hormones, antibiotics, and other potential toxins that—you guessed it—have to make their way through your already-overworked liver. When possible, opt for pastured meat and poultry and wild-caught fish. If that’s out of reach on your budget, cut the fat off meat and take the skin off poultry (since that’s where many of the pollutants wind up). Lifestyle changes to heal your liver. Heal your liver by managing your toxic load. The more toxins you eliminate from your life, the healthier your liver will be. So “go green” when you choose your makeup, soaps, shampoos, cleaning supplies, and other household products. Choose to add color to your life to heal your liver. When you pick fruits and veggies, select a rainbow of them. The more colors, the better! That’s because you’ll get a wider range of liver-protecting nutrients that will work synergistically. Drinking plenty of water will help heal your life. Water helps cleanse and detoxify your liver. Filter your water to remove chlorine and other contaminants that can make your liver work harder. Heal your liver with great sleep. Sleep helps your liver rest and repair itself. If you have sleep apnea, get it treated, because untreated sleep apnea can increase your risk for fatty liver disease. Acetaminophen is a culprit for destroying your liver. I know how tempting it is to reach for a Tylenol when you’re hurting. But whenever possible, lay off the acetaminophen and instead reach for natural anti-inflammatory, calming nutrients including curcumin, ginger, magnesium, and essential oils. Above all, DO NOT combine acetaminophen with alcohol. It’s one of the worst things you can do to your liver, and it can put you on the transplant list. Watching your alcohol will help heal your liver. An occasional drink can actually be good for you (I’ll talk about this in an upcoming post), but heavy alcohol use delivers a serious whammy to your liver. Exercise frequently to heal your liver. One recent study of patients diagnosed with fatty liver disease found that resistance training significantly decreased their liver fat. Animal research indicates that aerobic exercise can help protect your liver, too. Try to heal your liver with protecting nutrients. My favorites include: Lipoic acid. This rock star works as an antioxidant in its own right and helps regenerate other antioxidants. N-acetyl cysteine (NAC). This helps your liver build optimal amounts of the antioxidant glutathione. Hospitals give NAC for acute acetaminophen poisoning. Silymarin (milk thistle). This powerful anti-inflammatory, liver-protecting herb helps your liver cells regenerate. The more of these strategies you implement, the happier and healthier your liver will be. So show your liver some love, and make every day a holiday for this hard-working organ! Keep thinking Big and living BOLD!  

I appeared on the Dr. Oz Show to bust the myth about fasting. If you think of "fasting" as extreme hunger and starving, read on. On the show, I shared how a special technique called “intermittent fasting” helps you lose AND keep weight off in as little as 5 days. Maybe you’ve tried different diets that never seem to work. Or maybe your conception of weight loss involves super strict eating rules or counting every calorie. Listen, that’s not how long-term weight loss happens, especially as you get older. Which is why you MUST know about intermittent fasting. Intermittent fasting means restricting your eating windows to certain periods of time throughout the day. It’s efficient for burning stored fat, sculpting lean muscle, balancing your blood sugar, and managing your hunger hormones...and so much more. Download my FREE 5-Day Intermittent Fast Jump-Start Plan and you’ll get an easy-to-follow schedule for 5 days to maximize your weight loss! Best of all, it’s a reason thousands of my patients now easily fit into jeans and dresses they haven’t worn in years... ...with no starving or extreme hunger involved.   In fact, during intermittent fasting, you’ll eat protein-rich foods and healthy shakes that keep you full all day long. Unlike juice cleanses, you’re not just losing water weight, only to gain it back again. Instead, you’re getting rid of fat. And you’re keeping it off for good (I’ll show you how later). Download my FREE 5-Day Intermittent Fasting Jump-Start Plan, and you’ll see how you can drop pounds in just 5 days, PLUS you'll learn these secrets: Is breakfast really the most important meal of the day? Eat your first meal at this time to avoid any weight gain (and have MORE energy in the morning!) The powerful nutrient that keeps you satiated and satisfied throughout the day--while you melt away fat and extra pounds. Just add it to your smoothie to shut off sugar cravings! This chocolatey, luscious dessert is low in sugar, and tastes like a cheat meal! (The 3-minute recipe is on page 6!) Want to keep losing MORE weight after the 5-day intermittent fast? This food group could be the source of your weight gain and bloating (and it’s not just sugar). Cut out this food group and watch those jeans get looser! These 10-minute chicken wings support a slim waistline during the 5-day intermittent fast and will make you forget ALL about those gut-bloating restaurant wings.   ...and much more! Think of All the Jeans and Dresses You Can Fit in After Just 5 Days of Intermittent Fasting Imagine looking in the mirror and seeing a slimmer waistline...wrinkle-free, naturally glowing complexion...and feeling youthful like you did 10, 20, 30 years ago! PS—I've got a special surprise for people who watched my Dr. Oz appearance all about intermittent fasting! Keep thinking Big and living BOLD!              

Summer’s here, and it’s time for beach picnics, backyard barbecues, and pool parties. These are loads of fun, but you’ll be tempted to stray from your diet when you’re confronted by summer classics from burgers and beer to pasta and potato salads. In addition, if you’re traveling or entertaining out-of-town guests, you’re likely to be eating out a lot. That’s another diet trap, because the average meal at a chain restaurant has a stunning 1,128 calories and is swimming in fattening carbs. If you aren’t careful, you’ll give in to summer’s temptations and pack pounds on your belly… just when you want to be showing it off in crop tops and swimsuits. How can you avoid this scenario? Follow these six tips for having a blast this summer without adding an inch to your waistline. Plan and Prep I like to say, “Eat, think, and be merry.” In this case, a little thinking ahead of time can save you from extra pounds later on. Are you entertaining out-of-town visitors this summer, or taking a summer road trip yourself? Then do your research ahead of time. When you’re eating out, review restaurant menus online and pick a restaurant that offers healthy options. Figure out what you’ll order before you go—and then, when you get to the restaurant, don’t even open the menu. Instead, sip on a glass of sparkling water or tea while your dining companions make their decisions. BYOF (Bring Your Own Food) Bringing your own food to a summer get-together isn’t always possible, but hosts typically appreciate contributions. (Who doesn’t like extra food at a party?) Some of my faves to bring to barbecues or pool parties include my Buffalo Chicken Meatballs, my tapenade with crudites, and my Spinach Salad with Pomegranate Vinaigrette. In addition, I frequently offer to whip up some of my bone broth cocktails, which are always a huge hit! Eat Before You Go Swimming, beach volleyball, and other summertime activities can cause you to work up a big appetite. To make sure you don’t pig out at a get-together, eat a small but filling meal before you leave home. Include some protein, a little healthy fat, and a generous serving of leafy veggies. This mini-meal will fill you up, stave off cravings, and give you the burst of energy you need for all that fun in the sun. Enlist Help Tell your family and friends about your new eating habits so they won’t wonder why you’re not gulping beer, noshing on hot dogs, or diving face-first into the chips and dip. They might tease you a little at first—but when they realize that it’s important to you, they’ll probably also encourage you. In fact, they may even start thinking about improving their own diets! Be Firm—and Offer a Pitch Frequently, people won’t even notice when you change your habits—and if they do, they typically won’t care. If some people do give you a hard time, simply look them in the eye and say firmly but politely, “It’s important to me that I eat this way. I’m sure you understand my desire to be as healthy as possible.” If you’re with friends or family members who want to know more or seem open to learning, give them what I call my dinner party pitch—or, in this case, my pool party pitch! Here it is: “I love being healthy, feeling energized, and looking my best. Eating real, unprocessed foods gets me there. The concept is simple, really. It’s all about eating foods that my body metabolizes and digests best, so naturally I function better. “This lifestyle is easier than you think. I’ve adapted nearly every dish I love in order to make it healthier—and my versions taste just as fantastic. “For me, it’s a no-brainer. I love the food, I look better, and I don’t feel sluggish or need to battle health problems.” Eat When You Get Home Congratulations! You did it! You went to a pool party, a backyard barbecue, or a beach picnic, and you resisted temptation. Now, back at home, you’re feeling proud, but also a little hungry. This is the time to celebrate with a delicious, healthy snack. Afterward, put on your jammies and snuggle in for a restful sleep, knowing that come morning, you won’t have a food hangover—and you’ll still look awesome in that sexy swimsuit. Sweet dreams! Keep thinking Big and living BOLD!

My life is crazy, and most days I’m running like my hair’s on fire. (You know the feeling, right?) But no matter how busy things get, I take time to work out every day. What’s more, I’m always looking for ways to improve the quality of my exercise routine. And lately, I’ve found a way to get far more mileage from each workout: by working out during a fast. If you haven’t tried it yourself, I highly recommend it. Why workout during a fast? Working out during a fast burns more fat. About six hours after a meal, your body enters a fasting state. When this happens, it burns off its stored sugar and then starts breaking down fat and converting it into ketone bodies for fuel. In other words, you start burning fat instead of sugar for energy. When you exercise in this fasted state, it blasts the fat off you. In fact, research shows that if you work out before eating breakfast in the morning rather than afterward, you can burn nearly 20 percent more fat. Fasted exercise is also a great way to undo the damage if you’ve over-indulged in pizza or scarfed down too much Chunky Monkey. Research shows that even when you’ve sinned, it can keep those extra pounds from piling on. In one six-week study, researchers asked male volunteers to stuff themselves with junk food every day. Some participants didn’t exercise at all while gorging themselves, while others either fasted before exercising in the morning or ate a big breakfast before working out. What happened? The men who didn’t exercise got way chubbier (no surprise). The men who ate breakfast before exercising also gained weight, although only about half as much as the controls. Those who workout during a fast, however, gained virtually no weight, even though they ate the same bad diet. Working out during a fast lowers your insulin levels. Excess insulin packs fat on your body and puts you at risk for diabetes, so one of the biggest favors you can do for yourself is to drive that insulin down. Either fasting or exercise will help you do this—and when you pair them up, the result is metabolic magic. In the study I cited above, for instance, the controls and the non-fasting exercisers exhibited insulin resistance (which leads to higher insulin levels) after their junk food overload. The fasted exercisers, however, showed no signs of insulin resistance, in spite of their terrible diet. In another study, participants exercised in a fasted state at least three times weekly for 12 weeks. By the end of the study, they lost an average of one-quarter of their baseline fat mass, and their fasting insulin levels fell by 25%. That’s HUGE. Working out during a fast improves your athletic performance. Right now, you’re carrying around a big supply of energy in the form of fat. The problem is that you can’t access that energy easily, because your body is trained to burn sugar—not fat. That’s why you’ll “hit the wall” if you run out of blood sugar in the middle of a race or a game. When you work out during a fast, however, you teach your body how to tap readily into your fat stores for energy. When you do this, you become metabolically flexible. On the day of a big race or game, you’ll still want to eat beforehand (that’s not the time for fasting). But if you’re metabolically flexible, your body will easily switch to burning stored fat once it uses up the sugar from your meal. As a result, you’ll have a virtually unlimited supply of energy… and that means you can leave your competition in the dust.  What rules do I need to follow when working out during a fast? Schedule your workouts at least six hours after a meal Start with easy exercise such as walking or slow cycling, and build up to more intense workouts. Drink plenty of water before, during, and after each workout. Eat soon after doing an intense workout. I recommend refueling with an easy-to-digest protein like a bone broth protein shake or some chicken or salmon and a starchy carb such as sweet potato. When you start working out during a fast, it’ll take about two weeks for your body to master the art of burning fat for fuel. Hang in there, even if your workouts are a little tough at first. I promise that your investment will pay off big-time when the pounds melt off, your insulin level drops, and you crush your rivals on the court, the track, or the field! Keep thinking Big and living BOLD!

Every day, another health scare makes the headlines. And you know what? Sometimes, these alarming reports are misleading. The latest scary story is a good case in point. It focuses on a report from the American Heart Association saying that coconut oil is high in saturated fats (cue scary music) and may raise your LDL cholesterol. This all sounds very disturbing, especially if you’re worried about your cardiovascular health. As you all know by now, I’m a fan of coconut oil. So I’d like to take a minute to set the record straight when it comes to the saturated fat in coconut oil and the LDL issue. Is saturated fat evil? One issue raised by the new report is that coconut oil is very high in saturated fat. So the first question we need to address here is: Should you be scared of saturated fat? Fortunately, the answer is no. Here are two of the most recent studies to address this topic: A 2014 meta-analysis (a powerful type of study that combines data from many other studies) found NO association between saturated fat and all-cause mortality, coronary heart disease, ischemic stroke, or type 2 diabetes. The researchers concluded, “Current evidence does not clearly support cardiovascular guidelines that encourage high consumption of polyunsaturated fatty acids and low consumption of total saturated fats.” A 2015 study in the British Medical Journal came to the same conclusions: “Saturated fats are not associated with all-cause mortality, cardiovascular disease, coronary heart disease, ischemic stroke, or type 2 diabetes.” Clearly, saturated fat isn’t a bogeyman when it comes to your cardiovascular health. As cardiologist Aseem Malhotra recently put it, “This idea that dietary saturated fats build up in the coronary arteries is complete unscientific nonsense.” Let me add three caveats here, however: First, it does appear that it’s not good to eat saturated fat along with huge amounts of carbohydrates and sugar, because this can increase the bad effects of the carbs and sugar. The solution here is obvious: cut out the carbs and sugar, not the fat! If you aren’t willing to do that, then you should limit your saturated fat intake. Second, saturated fats are healthy, but you don’t want to overload yourself with them. One problem I see in my practice is that many dieters interpret “low-carb” to mean “eat tons of fat.” That’s a bad idea with coconut oil or any other fat, no matter how healthy it is. Third, different bodies respond in different ways to foods, so the right amount of saturated fat for one person might be too much for another. One thing I stress as a naturopathic physician is to do what works for your own body. By the way, while we’re talking about saturated fats, one important thing to know is that coconut oil is different from other types of saturated fat. That’s because the saturated fats in coconut are primarily medium-chain triglycerides, which are easier to metabolize and are burned quickly as energy rather than stored as fat. Here’s what one group of researchers recently had to say about the beneficial properties of coconut oil: Unlike most other dietary fats that are high in long-chain fatty acids, coconut oil comprises medium-chain fatty acids (MCFA). MCFA are unique in that they are easily absorbed and metabolized by the liver, and can be converted to ketones. Ketone bodies are an important alternative energy source in the brain, and may be beneficial to people developing or already with memory impairment, as in Alzheimer's disease (AD)… Evidence is mounting to support the concept that coconut may be beneficial in the treatment of obesity, dyslipidaemia, elevated LDL, insulin resistance and hypertension— these are the risk factors for CVD and type 2 diabetes, and also for AD. Sounds remarkably healthy to me… how about you? Does coconut oil worsen your cholesterol? The AHA’s report is surprisingly out-of-date when it comes to cholesterol. That’s because here’s something the rest of us have known for years: It’s not your overall cholesterol but your ratio of good to bad cholesterol that matters. So let’s look at the evidence when it comes to coconut oil, cholesterol, and related health markers. In one study, 40 women with abdominal obesity ate soybean oil or coconut oil three times a day for 12 weeks. They also ate a low-calorie diet and walked 50 minutes a day. Both groups lost weight, but the coconut oil group reduced their waist circumference, while the soybean oil group experienced a slight increase. Moreover, the coconut oil group had increased levels of HDL (the “good” cholesterol) and a 35 percent decrease in C-reactive protein (CRP), an inflammatory marker. In another study, 11 women ate three different diets: a high-fat, coconut oil based diet; a low-fat, coconut oil based diet; and a diet in which most of the oils were highly unsaturated. The women ate each diet for about three weeks, eating their regular diets for one week in between. The result: Women who consumed the high-fat, coconut oil based diet had the largest reductions in markers of inflammation after meals, as well as the greatest reduction in fasting markers of heart disease risk. Still another study, this one of 116 patients with coronary artery disease, found that a diet rich in coconut oil increased HDL cholesterol (the “good” cholesterol) and decreased waist circumference and body mass. In short, while coconut oil may raise LDL levels, studies confirm that it also raises HDL levels—and it’s the ratio that matters here. In addition, the research shows that a diet rich in coconut oil leads to weight loss, reductions in body mass, and a drop in CRP (which is a very important marker for inflammation and cardiovascular risk). The bottom line... The evidence clearly shows that coconut oil is good for your heart. It optimizes your HDL, helps you shed excess pounds, and reduces inflammation—which is the #1 cause of heart disease. (Want a bonus? It even has anti-microbial properties.) As with any fat, you don’t want to overdo it—but adding a little bit to your diet is likely to do wonders for you. So my advice is: Ignore the AHA’s fear-mongering, and look at the facts. These facts clearly show that coconut oil is good for your heart, good for your waistline, and good for your health. Keep thinking Big and living BOLD!

It’s Father’s Day, and it’s time to tell your dad how much you love him for being your rock—your strongest protector, your biggest fan, and the #1 guy in your life. In an earlier post, I told you a little about my own dad. (That’s him in the photo; I’m the girl in front.)  I call him my “Dare to Be Great” dad because he never settled for good enough. My dad’s parents, who came from a small town in Italy, immigrated to America without a dime. No education, no driver’s license, no English, no nothing. My grandfather got a job working on the train tracks, and my grandma had a baby every year until the headcount was nine. As a kid, my dad got a paper route as soon as he was big enough to carry a sack of newspapers. Later in life, he worked for years at the steel mill—the best career in town at the time. One day, the owners offered him a prestigious position as a manager. The word spread like wildfire through the town: “Johnny’s getting the job!” And then he did something no one expected. He turned it down. Why? Because he dared to be great. He wanted to start his own business, and be his own boss. He wanted the American dream. So he left the mill, and took out a one-year lease on a butcher shop. Unfortunately, he was squeamish—and all day long, surrounded by bloody cuts of meat, he had to fight the urge to barf. At the end of the day, he couldn’t wait to get out of there. After the year was up, he opened a barber shop. It was a great idea—until the mop-haired Beatles came on the scene, and short haircuts went right out of style. Undaunted, my dad put a row of bowling balls in his shop window and started a new enterprise: drilling bowling ball holes and selling bowling balls, bags, shirts, shoes, and trophies. It became a family affair, with my mom engraving the trophies and me arriving every day after school to dust the trophies, clean the windows, and vacuum the floor. The sporting goods store took off, and my dad realized his dream: to be a successful entrepreneur. (Oh, and that steel mill? It folded.) Watching my dad single-mindedly pursue his vision, despite the risks and pain and hard work involved, inspired me to dare to be great myself. From his example, I learned that you need to roll the dice—sometimes over and over again. I learned that you can achieve huge goals through hard, HARD work. I learned that you can succeed honestly, rather than reaching your goals in an underhanded way. And boy, did I learn to be positive. I tell you, the man never has a negative thought. With my dad as my role model, I followed my own vision. Sure, sometimes I fell flat on my face. But like him, I kept going until I achieved my dreams. And he’s stood by me every step of the way. If your dad is a rock like mine, he’s encouraged you to work hard and dream big. He’s taught you to be honest, kind, and fiercely loyal to the people who matter to you. And through his example, he’s inspired you to become the best “you” that you can be. What’s more, he’s always been there for you. Over the years, he showed you how to peddle a trike, ride a bike, and drive a car. He tolerated your boy-band crushes, helped you with algebra, and tried to understand your teenage moods. He helped pay for the braces, the pizza parties, the prom limo, and college. And he hated every one of your dates, because he thought that not one of them was good enough for you. All that loving care deserves a great-big thank-you.  So don’t just buy your dad some golf balls or a gift card. Instead, go out of your way to tell your dad (or the father of your own kids) how amazing he is. Think about the things you love and appreciate most about him, and then TELL HIM about them. Better yet, write your words down so he can read them again and again. (While he may not admit it—after all, he’s a guy—he will treasure that piece of paper forever.) Remember, ties and gift cards are fine—but most of all, dads need to know that they matter. A letter that says “I love you because…” is worth more than any gift you can wrap. Also, instead of baking him a Father’s Day cake or taking him out for a fattening breakfast, tell him you care by giving him gifts that are good for him. Sometimes, a rock needs a little nudge to trim off those extra pounds and get healthy. So consider gifting your dad or the father of your children with a gym membership, a set of weights, or some of my protein powder. Your rock is always looking out for you, and this is a good opportunity to look out for him. Send him the message, “I love you—and I want you to be around for a long, long time!” From Team Kellyann to all the great dads out there: You’re awesome—and may your Father’s Day be awesome, too! Keep thinking Big and living BOLD!

You know me as the “bone broth doc,” but you know what? There’s another drink that I also love with all my heart and soul. It’s coffee, and for me, it was love at first sip. I drink coffee every day—hot, iced, even in protein shakes. I adore an after-dinner espresso. And seriously… do NOT get between me and the coffee pot in the morning, especially if I just got in on the red-eye from L.A.! I love coffee for the taste and that energizing caffeine hit, but that’s not all. As it turns out, coffee is a turbo-charged Superfood. Here are ten of its top benefits: It helps you burn fat. Caffeine sends your metabolism into overdrive, so you take off those pounds faster—especially around your belly. (One caveat: This effect can diminish over time, so enjoy it while it lasts.) It lowers your risk of diabetes. If you’re trying to avoid Type 2 diabetes, a morning dose of java may be just the ticket. A 2015 study found that habitual coffee drinkers (defined as people who drank more than 1.5 cups each day) were 54% less likely to develop diabetes than non-drinkers. The reason: coffee appears to lower inflammation, which plays a key role in diabetes. It helps keep your liver healthy. People who drink coffee have lower levels of enzyme markers for liver damage and inflammation.  They’re also less susceptible to liver diseases including fibrosis and cirrhosis. It lowers your risk of dementia. Drinking between three and five cups of coffee each day may slash your risk of developing Alzheimer’s disease by as much as 20%, according to one study. The researchers think it’s the polyphenols in coffee that do the trick. It can make you an awesome athlete. According to an NPR report, studies show that the caffeine in coffee “helps female volleyball players hit the ball harder and jump higher, rowers go farther, and cyclists go faster in a 20K time trial.” Think what it can do for your own workouts—or how much faster you’ll be able to reach that toddler who’s trying to flush your smartphone down the toilet! It can lower your risk for some cancers. Research shows that women who drink more than three cups of coffee per day have a 20% lower risk of developing basal cell carcinoma than women who drink less than one cup a month. Men who drink more than three cups of coffee have a 9% lower risk for this cancer than men who avoid coffee. Coffee can also reduce your risk for endometrial, liver, prostate, and estrogen-negative breast cancers. It can reduce your risk for Parkinson’s disease. Drinking four or five cups of coffee each day can cut your risk of developing Parkinson’s disease nearly in half. In addition, drinking coffee can reduce symptoms in people who already have Parkinson’s. It can lower your risk of stroke. According to a large study in Japan, drinking even a single cup of coffee each day can reduce your risk of stroke by 20%. A Swedish study found that drinking two to four cups can cut your risk by nearly 25%. It can help you live longer. One study of nearly half a million older people found that compared to men who drank no coffee, men who had two or three cups a day were 10 percent less likely to die at any age. For women, the risk dropped by 13 percent. It can make you happier. Scientists report that drinking caffeinated coffee can cut your risk for suicide in half—apparently because it has antidepressant effects. — In short, that morning cup of coffee isn’t just jump-starting your day—it’s making you healthier and happier all over! Of course, the trick is to avoid undoing its benefits by loading it with sugar, artificial sweeteners, artificial flavors, milk, or creamer. Instead, try a dash of coconut milk, and a little stevia or monk fruit if you have a sweet tooth. If you struggle to give up that processed creamer or the teaspoon, or more, of sugar, try adding a scoop of Bone Broth Protein Powder or a packet of Collagen Shake to your morning cup-of-joe to create a latte-like treat with a boost of collagen! Oh, and by the way, you don’t need to drink your coffee to reap its benefits. It’s also great in desserts like my Espresso Granita. Keep thinking Big and living BOLD!  

For this post I'm turning over my blog over to Dr. Anna Cabeca, Emory University trained gynecologist and obstetrician and menopause and sexual health expert, so she can let you know more about keeping your "lady parts" healthy. Here's Dr. Cabeca... You can see the health of your face; the wrinkles, the dryness or irritation (such as breakouts from pH imbalances, toxins and stress), sunburns and more. The same thing can be said about your “lady parts”! Yes, it’s true! A doctor can look and easily see if your skin “down there” is dry and irritated. Is it a healthy color, is it a healthy pH? Is there discharge or a brewing infection? How is the vaginal musculature? But shouldn’t YOU know what’s going on “down there”? After all, it’s YOUR body! And the health of your feminine parts is so important to your overall health and happiness! I can’t tell you how many patients and clients come to me saying they can’t even go jogging, or enjoy a favorite sport, as they are in pain or need to wear a pad due to urinary leakage. As we age our hormones naturally decline and this has a direct impact on our lady parts. As a gynecologist, I always tell my female clients – even those who are not having sex – that they need to know what’s going on in their vagina and vulva, especially relating to their overall pelvic health. The reason? If your vagina and pelvic floor muscles are not continually cared for, you are likely to experience resultant symptoms. And those are going to get worse over time. That tiny leak of pee that occurs every time you laugh can turn into the need for surgery down the road! And increasing dryness and discomfort can make you shy away from things that have always brought you great happiness and pleasure. So grab a mirror and let’s check out those lady bits! You should assess your vulva and vaginal area just like you would check out those breakouts on your face. Learn what’s normal for you. Know when you need to ask your doctor questions!  Evaluate if what you are doing to care for your feminine parts is adequate. Know what causes irritations or other problems (is it that new bubble bath or fancy soap?). Are your folds red or burning? Wait? What’s a fold…? Well, maybe you need to know where to find things first. Where the heck is your vulva? The parts of your vulva can be depicted with an orchid You can view my short video to learn where your vulva is as well as learn a bit about the different aspects of your vulva. I like to use the analogy of an orchid when talking about the vulva as it is so appropriate! Just like with orchids, vulvas come in many variations, shapes and sizes; all completely normal. Know that “normal” is what is normal for YOU. Don’t get caught up in media depictions of “perfect” vulvas! So many women run to get their vulva “fixed” with surgery. I say, “Don’t do it!” The video also mentions a few things you should do to keep things healthy “down there.”   One important aspect of keeping your lady bits in top shape is exercise. But do you know which kind? Why a healthy hammock is so important Along with checking your vulva and understanding what’s normal for you, you need to focus on the musculature beneath this area. The muscles here will determine whether you experience urinary leakage when you laugh or cough. I refer to these muscles as a “hammock” as it a great visual similar to my use of “orchid” to depict your vulva… Your pelvic floor muscles are very much like a hammock, see the picture… and they very much hold everything up! Your pelvic floor and vaginal musculature needs to be strong or you are likely to experience incontinence as well as pelvic prolapse issues (as organs fall downward) Over time, natural hormone declines as well as “life” can weaken these muscles. Pregnancies, being overweight, improperly done exercises, squats or pilates for instance, as well as being sedentary affect our pelvic floor muscles. Darn! The best thing you can do to maintain these all-important muscles is to exercise them. And the best way to do that is through Kegel exercises. How to do the perfect Kegel (and keep that hammock strong!) A lot of women don’t do Kegels on a regular basis. And many women do Kegel exercises incorrectly! Do you? (and how can you know?) To be sure ask your gynecologist during your annual exam! This is the type of discussion you should already be having with your doctor! A self-test you can do is to try and stop your urine midstream when you are peeing. If you can’t stop your urine stream, your pelvic floor muscles are likely not as strong as they should be. Note that this isn’t a test you should repeat too often (and definitely don’t do this as an exercise routine!) as it can work against your muscle control. Just do it to initially self-test yourself…and maybe repeat in a month if you implement Kegels. And then test yourself infrequently after that. Again, doing Kegels is important so that, You won’t have urinary leakages when you cough, sneeze and laugh! Your pelvic muscles keep providing optimum support to your bladder, vagina and uterus. You will have more pleasure, intense orgasms. You can stay more active. You have increased healthy blood vessels and blood flow and nerve supply to your vital pelvic tissues. You have increased confidence and self-esteem to live your life fully. Here’s how to do the perfect Kegels Envision your perineal body, which is the general region between the vagina and anus. Pull up on an exhale and really feel those pelvic floor muscles come up and contract together. Initially, hold for a count of three. Eventually you'll get up to a count of six or a count of eight. Then relax. While you're holding your pelvic muscles up, I want you to practice continuing to breathe normally and relax—so you don't create counterproductive abdominal pressure that will work against your efforts. Repeat three sets of eight lifts, three to five times per week. I also created a helpful video that will give you a more in-depth explanation!   How to test that you're doing your Kegels correctly. An easy way to check is to put your fingers on the perineal body and as you contract your pelvic floor, pulling it up, you should feel it rise. Ideally, you should first do it lying down on your side, where you're not putting any abdominal pressure on your pelvic floor so you can relax and focus on the muscles. Remember my visuals for your feminine health! Orchids come in all variations, but all are beautiful and all need nurturing to thrive. One great way to nourish this area is with my beautiful new Julva® restorative feminine cream. Julva addresses so many issues women face as their hormones naturally decline, including vaginal dryness and discomfort (which can often be a problem for younger women, too). Hammocks are needed for strength (and to defy gravity!)! So when was the last time you did a Kegel? And as an added benefit, my Julva feminine cream contains DHEA which research has shown improves the musculature of all three layers - the deeper layers - of the vagina. This increases the density of collagen fibers in the vaginal wall and stimulates the muscle layer. So take care of the beautiful feminine you so that you can live a long, happy life without giving in to embarrassing and uncomfortable symptoms.   Dr. Anna Cabeca Bio: Dr. Anna Cabeca is an Emory University trained gynecologist and obstetrician, a menopause and sexual health expert and international speaker and educator. She created the top selling products Julva - an anti-aging feminine cream for women and online programs Magic Menopause, Women’s Restorative Health and SexualCPR. You can read more on her blog at DrAnnaCabeca.com, and follow her on Facebook and Twitter. 

For decades, nutritionists have argued eating more fiber helps you lose weight and keeps you lean. Ample research backs this up. Studies show those who get more fiber in their diets have a healthier body weight, less fat, and a better body mass index (BMI), even after adjusting for other factors. But, exactly why eating fiber keeps you healthy has been a bit of a mystery. Until now. Like so many other health issues, it all comes back to your gut. The health of your gut affects everything from your immune system to your moods. More and more studies connect poor gut health to inflammation, and pretty much every disease on the planet including obesity. Sadly, our contemporary diet, full of sugar and processed food, wreaks havoc on the delicate balance of bacteria in the gut, causing good bacteria to decrease while bad bacteria flourishes. Luckily there are things we can do to create a healthier gut and getting the right amount of fiber to feed the good bacteria in our gut is key. Why fiber? It pretty much comes down to this: the good bacteria in your gut has a favorite food…it’s fiber. You see, our digestive enzymes don’t break down the fiber we eat from vegetables and other sources. So the fiber remains intact as it moves through our digestive tract. And as it travels, the healthy microbes in our gut feed off the fiber’s vitamins, nutrients, and short-chain fatty acids (SCFAs). When we don’t get enough fiber, these microbes starve and then can react in different ways. Some die off. Others start eating the gut’s mucus lining. This can make the gut wall become permeable, a.k.a leaky gut syndrome, and prone to infection. And then our immune system starts getting weak, inflammation can begin, and we become more susceptible to obesity. How much fiber do we need? Here’s your goal: Add more – sometimes way more – fiber-rich foods into your diet on a daily basis. The “daily basis” part of eating fiber is a key here. Animal studies have found that eating adequate fiber even every other day can reduce the gut mucous layer by 50% compared to getting enough fiber daily. And researchers have found in humans that the balance of bacteria in the gut can quickly change for the worse as soon you stop getting enough fiber. In general, women should get at least 25-30 grams of fiber daily, while men should get at least 30-38. Sadly, researchers find the average fiber intake of American adults is less than half recommended levels. If you’re eating a lower-carb diet, that number could be is even lower, since you might not be eating as many fruits, grains, legumes, and even vegetables. Comparatively, researchers find our hunter-gatherer ancestors got about 100 (yes, 100!) or more grams of fiber daily from roots, berries, leaves, and other plants. Sure, our Paleolithic ancestors had other problems (running into a saber-tooth tiger could really mess up your day!), but many modern diseases like cancer were not among them. So what are the best sources of fiber? The standard answer you’ll hear is “vegetables, fruits, and whole grains.” But whole grains have negative effects that cancel out their benefits, such as the presence of phytic acid, which interferes with the absorption of calcium, copper, iron, magnesium, and zinc. So I highly recommend getting your fiber primarily by eating lots of vegetables, along with modest amounts of fruits, nuts, and seeds. Among my A-lister fiber sources include avocado, leafy and cruciferous veggies like broccoli and spinach, raw almonds, and berries. And don’t forget some prebiotic fiber… Prebiotics are a type of dietary fiber that literally feed your good gut flora. Prebiotic fiber resists digestion, instead heading to your colon where it creates those awesome energy-producing short chain fatty acids. Prebiotics fall into several categories, including fructans and resistant starch. Each type feeds different healthy gut flora, and they’re all amazing. To fit more prebiotics in your diet, you can always supplement. I like inulin powder (it has a mildly sweet taste). You can also get prebiotics from food. Some of my favorites include raw chicory root, Jerusalem artichoke, dandelion greens, garlic, and onions. I have patients combine these prebiotic-rich foods with foods rich in gut-friendly soluble fiber like apples, ground flaxseeds, and nuts. These fiber-rich rock stars steady your blood sugar response to keep you fuller longer, while they feed your good gut bacteria. Other ways to get adequate fiber… Even the best of us – myself included – sometimes struggle to get that amount of fiber from food sources. I don’t often find fresh kale salads at airports, and good luck finding enough fiber-rich foods when you’re at a roadside diner or gas station. That’s among the reasons why I created my Collagen Fiber Bar in Chocolate Coconut. Every decadent bar contains an impressive 11 grams of prebiotic fiber, which feeds your healthy gut flora while keeping you full longer so you stay lean and focused. The best part? It taste just like a candy bar, but without the guilt. Getting enough fiber can also help you: Reduce the risk of type 2 diabetes Ward off some types of cancer Improve blood cholesterol Keep blood pressure in check So if you want to look and feel your absolute best, eat your fiber! Keep thinking Big and living BOLD!

If I we're drawing a road map to living the best life you can, I’d start with this: PUT QUALITY FIRST! That applies to everything from relationships to how you spend your time. And it especially applies to food. But I know that if you’re used to shopping without putting a lot of emphasis on the quality of what you’re buying, getting started can be tricky. And if you’re watching your budget, you need options for purchasing high-quality products without breaking the bank. So I want to give you some guidelines for making informed decisions that balance great quality with price considerations. Quality Levels for Meat (And the Budget For Each) I always go for the quality meats because they have the most nutrition benefits. Sometimes it can get pricey, yet it’s always worth it. Which meats should you spend more on, and which can you cut back? Well, it all depends. Let’s take a look at the different levels of quality of meat, and from there you can decide for yourself: BEST $$$ Beef: Local, pasture-raised, 100% grass-fed and finished Pork: Local, pasture-raised Poultry: Local, pasture-raised GOOD $$ Beef: Pasture-raised, grass-fed Pork: Organic, free-range Poultry: Organic, free-range OKAY $ Beef: Mainstream conventional, lean cuts with visible fat trimmed Pork: Avoid at all costs! Conventional pork simply isn’t healthy. If you can’t afford organic, choose another protein instead. Poultry: Mainstream conventional Budget Tip: Depending on how it’s priced or what’s on sale, sometimes the GOOD option will be better value, sometimes the BEST option is better value. What I like to do is see what’s on sale that week and buy two week’s worth. I’ll freeze half of it if I don’t cook or it in time. Then, I can enjoy the rest for later without having to buy more of it AND take advantage of the sale. While we’re here, I want to make a note on the difference between pasture-raised vs. free-range. On the surface, they seem like the same thing: the animal isn’t cooped up in a small cage all day with little room to roam around. However, “free-range” can often be misleading. Sometimes it means the animals are in a large space with the door open, but there isn’t really grass or a pasture to eat from. Which is why the BEST level is pasture-raised. If you’re on a super tight budget and nothing’s on sale, go for organic free-range. Quality Levels for Seafood This one’s a little more simplified. You want to avoid any fish “farm-raised”--it just sounds bad, doesn’t it?  Instead, opt for fish labeled wild, wild-caught, or humanely harvested. Simple as that! Quality Levels for Produce You want to be eating a ton of veggies in your diet. And luckily, you have more wiggle room than you do with meats. Still, quality makes a difference when it comes to nutrient and toxin levels. Here’s how the different levels stack up: Ideal: Seasonal, local, organic Great: Local and organic Good: Either local or organic Okay: Conventionally grown, rinsed well to remove possible pesticides (but who knows if the pesticides are fully removed?) Budget Tip: Most farmers markets have great deals on local, fresh, and organic produce. The farmers sell their vegetables directly here, which means the grocery store is cut out of the pricing equation--and the store isn’t there to mark up the prices. That’s why you can get high quality produce at lower prices at the farmers market. So find your weekly market and head on over! Quality Levels for Eggs Welcome to the confusing world of egg labels. This is by far the most complex of the bunch. Yet it’s the most important, because quality eggs make a huge difference in your diet. Have you ever seen an organic, pasture-raised egg next to a conventional one? Notice the difference in yolk color--the organic egg yolk is SO much brighter and more orange (and full of nutrients)! And the non-organic egg yolk a light yellow and thinner in texture. So, let’s take a look at all the different labels. Next time you go to the eggs section, you’ll have a better understanding of what all the labels mean. Pasture-raised: Chickens roam around freely and eat nutritious grasses and other plants and bugs Animal Welfare Approved: This regulated label is very high welfare standard reserved mostly for family farms. Chicken have continual access to shelter and pasture. No antibiotics are used. Food Alliance Certified: Chickens are uncaged and can access the outdoors. This is also regulated. Certified Organic: Chickens eat organic feed and NO antibiotics unless they require them. They are uncaged and have some access to the outdoors. Compliance is audited. Certified Humane: Chickens are uncaged inside barns or warehouses but may or may not be indoors. They have space to roam freely, and receive no antibiotics or hormones. Free Range: Chickens have access to the outdoors at least 51% of the time. Like I mentioned above, there are no restrictions on what the birds are fed and no way to verify how long they’re outside. No antibiotics/no hormones: The validity of this label is highly questionable. If you buy eggs labeled Certified Organic, Animal Welfare Approved, or Certified Humane--all regulated--you’re getting antibiotic and hormone-free eggs. So if you’re really worried about the two, make sure those labels are on the carton instead. Omega-3: Chickens are fed fish oil or flaxseed to increase omega-3 fatty acid levels in their eggs. How much are they eating? Who knows--the amount isn’t regulated. Natural: Super sketchy. It isn’t governmentally regulated, so anyone can slap this word on their labels. Cage-free: Chickens are inside barns or warehouses, and their living conditions vary greatly. NOT the same as free-range or pasture-raised. Vegetarian: Chickens are fed a diet free of animal byproducts. But chickens aren’t naturally vegetarians, so this diet isn’t actually best for them. American Humane Certified: This certifier allows cage confinement and cage-free systems, so you don’t actually know what environment your eggs came from. United Egg Producers Certified: Another misleading label. This certifier permits routine cruel and inhumane practices and caging. Budget Tip: Ideally, you want to buy certified organic, pasture-raised eggs. But a dozen of those could sometimes be upwards of $9. Ouch! A lot of the times, eggs go on sale, so keep a lookout for those. Also, you can buy eggs in bulk at the farmer's market or Costco--just make sure to check your labels. Eggs are not the products you want to compromise quality! Quality Fats and Oils There are SO many oils out there to chose from. Unfortunately, most of them are complete crap, and they contribute to inflammation. (I go over the list of “no-no” oils and why here) If you choose healthy fats and oils, they can help you lose weight and look younger. Here are my best choices: Coconut Fats: Coconuts are an excellent source of saturated fat. Different types are coconut oil, coconut butter, coconut flakes, and coconut milk. You can use them for cooking or baking! Olives and avocados: Use olive oil and avocado oil for salads, and nibble on both olives and avocados on salads or as snacks. Just don’t cook with olive oil! Animal fats: It seems counter-intuitive, but animal fats are an excellent choice for cooking if it comes from organic, grass-fed, pastured animals. Great options are lard, tallow, butter, and ghee. Plus, they make your food taste rich with flavor! Ever had brussel sprouts cooked in lard? It’s the secret most restaurants use--but you don’t have to spend $10 on a small plate of them! Budget Tip: Some Costco locations have large bottle of avocado oil and quality ghee. You’ll save big on these at Costco and they’ll last you awhile. As always, keep checking your labels! Now that you know the different quality levels of different meats and produce, you can see why the higher tiers cost a lot more, and how they’re so much healthier for you. If you want to keep saving beyond this, here are my best budget tips I live by. Budget Tips I Live and Swear By Plan, plan, plan. Set aside one or two days a week to whip up some healthy meals and dishes. Slice veggies, make salsa, hard-boil some eggs, etc. to have them ready to go. Batch-cook food and freeze any food you won’t be able to eat that week. Soups, chilis, and stews can be both healthy AND budget-friendly. Buy nuts and seeds in bulk. These don’t go bad easily, so you don’t have to worry about using them up before they spoil. If you’re using a less-expensive cut of meat, use a slow-cooker or pressure cooker to tenderize the meat. It’ll taste a lot more expensive than it was! Make it yourself. You can make your own almond milk or almond flour. It’s really simple if you have a blender--all it requires is almonds ($6.99 per pound as opposed to $10.99 for almond flour or $8 for almond milk) and water. Also, quality ghee can cost you up to $14 for a jar (yes, really). If you get Kerrygold at your local store (about $3), you can clarify the butter yourself. I can always find good deals at Trader Joe’s on coconut oil, full-fat coconut milk in a can, nitrite-free bacon, ghee, olive oil, wines, dark chocolate, sparkling water, frozen bagged vegetables, fresh chopped up vegetables (saving you time, too!), maple syrup, bulk nuts, seeds, and dried fruits. They’re also always coming out with new products as the demand rises--like coconut aminos, for example. They didn’t always have that, but I’ve seen it recently at a couple different stores! Whole Foods has fabulous weekly deals. There’s always a deal on at least one fresh meat, and the quality is always high. Plus, their organics line is priced competitively! And their bulk section is great if you only need a little bit of something instead of a whole bag--or if you just want to try it out. You’ll find items like almond flour or coconut flour--great for baking! As I mentioned earlier Costco always has great prices on bulk items, like raisins, organic spinach, coconut oil, avocados, Kerrygold butter, Lime Lacroix, San Pellegrino, and lump crab meat. If you know you eat a lot of something (like eggs or bananas), get it at Costco! Cook with the holiday season. In May and July, get grilling meats as those tend to go on sale for Memorial Day and 4th of July. In November, get bags of cranberries or pureed pumpkin. (Just avoid the after-Easter candy sale!) Last But Not Least, Change Your Mindset of Eating Quality Food Finally, I want to make one last point. If you’re used to being a bargain shopper, buying quality food requires a brand new mindset. From a money standpoint, think of it this way: You may be saving a couple dollars here and there buying non-organic meats, but think of all the health issues you could develop down the road. And think of how expensive that will be to treat. In the long run, you’re really not saving that much money, are you? What we put into our body matters. I started prioritizing my budget around the food I ate, and that made a huge difference in how I shop. If you want to start a healthy lifestyle and lose weight for good, check out my 80/20 Program. In it, you’ll discover eating healthy doesn’t have to taste bad or be difficult. In fact, it’s as delicious as pork chili, chicken cacciatore, and salmon with creamed spinach. Yum! Keep thinking Big and living BOLD!

One of the first things I say to new patients is, “Let’s check your vitamin D level.” That’s because if they aren’t getting enough of this vitamin—and millions of people aren’t—they’re going to pay a big price when it comes to health. Today, I want to talk about this “sunshine vitamin,” and why it’s absolutely crucial for you to get enough of it. Along the way, I want to dispel some dangerous myths about sun exposure and sunscreens. Why is vitamin D so important? When it comes to your health, vitamin D is a superstar. Science shows that in addition to keeping your bones strong, high levels of this vitamin can help protect you against cancer, depression, diabetes, and multiple sclerosis. Moreover, research reveals that high vitamin D levels may cut your risk of having a heart attack in half. Want a bonus? Getting enough vitamin D may even make your hair thicker! That’s why it’s bad news that millions of people are deficient in this important vitamin. Research shows that more than 40% of Americans have a vitamin D deficiency. Luckily, it’s easy to ensure that your body has a plentiful supply of vitamin D. In a minute, I’ll tell you how—but first, let’s talk about how you may become deficient in the first place. Risk factors for vitamin D deficiency There are lots of reasons why people have low levels of vitamin D. Here are some of the most important ones:  Geography: The sun’s ultraviolet B rays trigger your skin to make vitamin D, and this radiation is weaker at higher latitudes. Sunscreen: If you’re constantly slathering on sunscreen, you’re creating a barrier that stops your skin from making vitamin D. Clothing: Your fashion choices could be blocking vitamin D production. If you’re covering your skin with long pants, long-sleeved shirts, and hats, you’ll get a much smaller dose of vitamin D when you’re in the sun than if you’re in shorts or a sundress. Pollution: Pollutants can block UV rays from reaching your skin. In fact, heavy pollution can reduce available UV rays by 60%. Gut health: A sick gut absorbs less vitamin D than a healthy gut. Age: As you get older, your skin gets less efficient at synthesizing vitamin D. As a result, you need more sun exposure to get the same benefit. Skin tone: This is an important factor, although recent research indicates that vitamin D testing may not accurately measure levels of active vitamin D in African Americans, leading to over-diagnosis of vitamin D deficiency. Weight: If you’re very overweight, you’re more likely to be deficient in vitamin D. And here’s another caution: Gastric bypass surgery can also put you at risk for low vitamin D levels. Medications: Drugs including prednisone, orlistat, and cholestyramine can interfere with the absorption or metabolism of vitamin D. Vitamin D is so crucial to your health that you don’t want to take a gamble on getting enough. That’s why I recommend having your doctor check your vitamin D status, especially if you have any of the risk factors I’ve mentioned. If you do discover that you have a vitamin D deficiency—or your levels are fine, and you want to keep them that way—here’s how to do it. How to get more vitamin D (and other health bonuses) the natural way The best way to prevent a vitamin D deficiency is simply to expose a large area of your skin to sunlight every day. A moderate amount of sun exposure without sunscreen—30 minutes or so—is perfectly safe (more on this later), and it guarantees that you’ll get the natural form of vitamin D your body needs. What’s more, getting some daily sunshine can benefit you in ways that go beyond your vitamin D levels. For instance, one study suggests that a separate chemical reaction that happens when you’re out in the sun can help prevent weight gain and diabetes. In the study, scientists overfed mice and then exposed them to ultraviolet light to mimic sunlight. The sunbathing mice had lower blood glucose levels and fewer signs of insulin resistance (a step on the road to diabetes). When the scientists dug deeper, they found out that vitamin D didn’t get the credit for these changes. Instead, another substance—nitric oxide, which is released by the skin when you’re exposed to sunlight — turned out to be the hero. And that’s not all a dose of sunlight can do for you. It also can keep your circadian rhythms on track, making you alert during the day and helping you sleep better at night. In addition, it can raise your levels of serotonin, boosting your mood. So getting your vitamin D from the sun is smart (and comes with some big bonuses in addition to that dose of “D”). But satisfying your daily need for sun can be tough in the wintertime or if you’re in a less-than-sunny region or if you work indoors all day. If that’s the case, you can prevent a vitamin D deficiency by loading your diet with foods that contain this vitamin. The best sources are oily fish like salmon, mackerel, and sardines. Eggs and beef liver also provide some vitamin D, and so do mushrooms if they’re exposed to sunlight. In addition, you can supplement your diet every day with a high-quality vitamin D supplement. Still leery about being out in the sun? I want to talk a bit more about the topic of sun exposure, because I know so many people are “scared sunless” these days. If you’re one of them, here’s my advice: Don’t be afraid of the sun–just be smart about it. First of all, don’t assume that because too much sun is bad for your skin, ANY sun is bad for it. In reality, research shows that sensible sun exposure is perfectly fine for your skin. It’s the dose that makes the difference, so just don’t overdo it. (If you’re still worried about it, uncover your arms and legs and wear a broad-brimmed hat to shade your face.) Second, don’t assume that sunscreens are good for you. The Environmental Working Group (EWG) researched sunscreens and found that 80% of those sold in the U.S. offered inadequate protection against UVA rays or contained potentially harmful chemical ingredients. And the FDA calls SPF values more than 50+ “inherently misleading,” because they don’t actually offer additional protection from the sun. So do your research when you buy sunscreen. Worry less about the SPF number, and more about buying natural, organic brands (you can find information about these on the EWG’s “Skin Deep” site). Then use your sunscreen only when you’re going to be in the sun for more than 30 minutes at a time. Third, remember that food is medicine, and help make your skin strong and sun-ready by adding skin-protective foods to your diet. These include: Blueberries. These berries are like tiny doses of sunscreen, protecting your skin against aging related to sun exposure. Collagen. Collagen supplements and the collagen building blocks in bone broth make your skin firmer, stronger, and more resistant to wrinkling. Fish rich in omega-3 fatty acids. These include wild salmon, tuna, mackerel, and sardines. They’re not just great for your heart; research shows that they’re good for your skin as well. Dark, leafy greens, cruciferous veggies, and red and orange fruits and veggies. All of these are loaded with skin-protecting phytonutrients and have been shown to be cancer-protective in general. Green tea. Turns out, my favorite tea helps prevent non-melanoma skin cancer. And it tastes great, too! Coconut oil. This healthy fat is loaded with lauric acid, which helps you build strong, healthy skin cells from the inside out. Bottom line… do what Mother Nature wants you to do! I’m all about respecting what our bodies are naturally designed to do. And Mother Nature doesn’t want us to hide from the sun like vampires, or to smear ourselves constantly with potentially toxic sunscreens that make us vitamin D-deficient. Instead, we’re designed to get a good dose of vitamin D daily from the sun and from natural foods like salmon, eggs, and liver. In addition, we’re designed to get beautiful, sun-resilient skin by eating healthy, skin-strengthening foods. So as summer approaches, put lots and lots of vitamin D-rich and skin-friendly foods on your menu… and then put on your swimsuit and go catch a few rays! Keep thinking Big and living BOLD!

Spice your your traditional Memorial Day BBQ this year with this great recipe round-up. Verde Tomatillo Maria Start the BBQ off with this tasty and unique bone broth cocktail. The Bloody Mary goes south of the border to create this beautiful green version of the traditional drink. Get the Verde Tomatillo Maria recipe here!   Smokey Jalapeno Poppers All of the flavor...none of the guilt! These jalapeno poppers aren't loaded with gluten and dairy so they're the perfect kicky appetizer while on the Bone Broth Diet. Get the Smokey Jalapeno Poppers recipe here!  Avocado Cups These cool and creamy avocado cups with just a dash a spicy cayenne can be served as an another appetizer or as a side dish to the main meal. Either way, these personal guacamole bowls are sure to be a hit. Get the Avocado Cups recipe here!   Chipotle Lime Chicken Wings Chipotles, smoked jalapeño peppers, are the star of this show. They impart a smoky, earthy spiciness to these wings. Customize the level of spiciness with these zesty wings by adjusting the chipotle in adobo. Taste the marinade as you mix it to adjust the heat. Get the Chipotle Lime Chicken Wing recipe here! Sweet Potato Fries If you're on the Bone Broth Diet you're going to have to skip these. But, you're family or guests are going to love them. The chili powder and cumin in this recipe gives these fries just enough flavor... but you can up the flavor with some smoky paprika and garlic. Get the Sweet Potato Fries recipe here!   I hope you enjoy your Memorial Day weekend and let us never forget those who have fought and died serving our county.

There’s no way around it: We live in a toxic world these days. And toxins can age you quickly, put pounds on your waistline, or even kill you. Luckily, there are steps you can take to lower your body burden of toxins. For instance: You can switch to nontoxic cleansers and skin care products. You can filter your water and drink lots of fluids to help flush toxins out. You can cut out the bad foods that load your body with toxins—sugar, grains, heavily refined oils, soy Frankenfoods, and artificial colors and flavors. However, you’re still going to get a daily dose of toxic chemicals from other sources. For example, simply taking a deep breath can expose you to dozens of dangerous chemicals, from benzene to dioxins to nasty chemicals like perchloroethylene.  (And it’s pretty hard to quit breathing, right?) But don’t freak out! There’s no need to panic, because natural, healthy foods are potent detoxifiers that can sweep that trash right out of your system. Today, I want to introduce you to ten foods in particular that “punch above their weight” when it comes to cleansing your body. My Ten Detox “Power Ups” Here are some of the best foods you can eat if you want to banish toxins. I recommend including at least one or two of them in your diet every single day. Bone broth. Bone broth is loaded with the amino acid glycine. Your liver needs glycine to do its job of detoxification, and its ability to cleanse your body is limited by the amount of glycine available. So drink up! Onions. That distinctive smell of onions comes from sulfur-containing compounds that are potent detoxifiers. That’s one reason why eating onions can reduce your risk for liver and colon cancer. Seaweed. The alginate in seaweed absorbs toxins from your digestive tract so your body can get rid of them. (Want another plus? Research suggests that alginate might help you lose weight.) Sea weed is also loaded with minerals that help to whoosh toxins out of your system. Cilantro and coriander. Cilantro (also called Chinese parsley) refers to the leaves of the coriander plant, while coriander refers to its seeds. Research shows that cilantro can help reduce the amount of lead your body absorbs, and coriander can ramp up the power of your body’s natural detoxifying agents. Curcumin. Is there anything this powerful detoxifying and anti-inflammatory spice can’t do? It’s linked to easier weight loss, a reduced risk of cancer, and even improved memory in people with Alzheimer’s disease. Apples. These yummy fruits are loaded with pectin, which can help remove heavy metals from your body. Raw cruciferous veggies. Foods like broccoli, cabbage, kale, and Brussels sprouts contain glucosinolates, which break down to form cancer-fighting molecules including indoles and isothiocyanates (ITCs). These increase the detoxification of substances that otherwise could promote cancer. Cooking may reduce the bioavailability of ITCs, so regularly include raw or very lightly cooked cruciferous veggies in your diet. Dandelions. If you think dandelions are simply a lawn pest, you’re missing out! Dandelions and other bitter greens can give a big boost to your liver’s detox efforts. Toss a handful into salads or soups, take dandelion in capsule form, or try drinking dandelion tea. Milk thistle. As your body’s primary detoxifier, your liver takes a beating in today’s polluted world. Milk thistle, which contains a powerful healing substance called silymarin, can help it bounce back from the damage that toxins do. In fact, milk thistle is used in many countries to help the liver recover from alcohol damage or even mushroom poisoning. You can use milk thistle in capsule or liquid form, or as a tea. Burdock root. Eastern cultures prize burdock root as a blood purifier, and science shows that it has liver-protective and detoxifying properties. You can take burdock root in capsule form, as an extract, or as a tea. One note: Avoid dandelion, milk thistle, and burdock root if you’re allergic to ragweed, marigolds, chrysanthemums, and related plants. If you have any plant allergies at all, test a small amount first to make sure you do fine with it. Add these ten detox Superfoods to your diet, and they’ll help you transform your cellular matrix from sludgy to sparkling.  So don’t fret—even in a dirty world, you can keep your insides squeaky clean! Keep thinking Big and living BOLD!

What if I told you some of the very foods you’re already eating–some we were told are “healthy” are actually pro-inflammatory and ruining your health? I’m talking inflammation, weight gain…that’s what these foods are doing to you! Even worse, by eating these foods regularly, they put you on the fast track to disease: diabetes, heart disease, obesity, infertility, sometimes even cancer. And that’s not what you want, is it? To get a solid understanding of why pro-inflammatory foods are bad for you, let’s start with what they are. What are Pro-Inflammatory Foods? Pro-inflammatory foods are anything your body can’t fully utilize, metabolize, digest, or eliminate…causing waste, debris, or harm to your gut (which makes up 80% of your immune system!). And guess what? Pro-inflammatory foods are found EVERYWHERE. In most foods at the grocery store, menus at a restaurant, and even worse–your own kitchen! I bet if you look inside your pantry and read one of the food labels, you’d be shocked to see what’s in some of the food you’re eating. So Who are the Pro-Inflammatory Culprits? I know this might be hard to believe, because you’ve probably read or been told some of these are healthy for you. I’m here to tell you the truth. And that is, the pro-inflammatory foods causing harm to your body are: Gluten Added sugars Poor-quality oils Soy products I know this may be shocking for you, so hear me out–and let’s dive into each. Pro-inflammatory Food #1: Gluten You probably grew up hearing you should be eating whole grain wheat for the fiber. Hey, I did, too. What you DIDN’T hear is: gluten, found in wheat, rye, barley and spelt, causes a ton of inflammation in your body…giving you belly fat, unnecessary weight, and a sick, leaky gut. Gluten damages the good, important microbiome in your intestinal tract, leading to inflammation that causes a “leaky gut.” And guess what this systemic inflammation causes? Obesity. And remember, a weakened gut leaves you at risk for every modern-day disease out there. The truth is, our bodies aren’t adapted to eating gluten, especially in large quantities. So, your gut has no idea what to do with wheat. Eating them is like putting kerosene in your gas tank instead of gasoline. Ouch. Gluten robs you of nutrients. It saps your body of the nutrients it needs and interferes with absorption of vitamins and minerals from food, leaving your cells starving. That means if you eat gluten–even after all the healthy food in the world–it won’t matter. You won’t reap the nutritional benefits, and you’ll actually age more rapidly. Gluten spikes your blood sugar. That’s right, your body turns gluten into sugar…which constantly raises your blood sugar. This puts you at risk for obesity, metabolic syndrome, and diabetes. Even worse, it makes you tired throughout the day. No wonder you get sleepy at 2pm if you have gluten for lunch! Which is why the gluten-free diet is so popular these days. People are finally waking up to the truth–that gluten poisons your body. But don’t do what I did when I went “gluten-free,” and that’s go overboard with gluten-free products. Just because it doesn’t have gluten, doesn’t mean it’s healthy. Anything with potato starch or cornstarch will zap the energy out of you. Luckily, there are fabulous gluten-free and even grain-free substitutes, like almond flour, coconut flour, cassava flour, and arrowroot for baking. Squashes, pumpkins, sweet potatoes, and zucchini are all ingredients you can use to create hearty, satisfying meals. Pro-Inflammatory Food #2: Added Sugars There are SO many remarkable benefits to cutting out sugar. One of them is waking up energized in the morning from a night of restful, undisturbed sleep. You also defy aging and get glowing skin, lose weight, and so much more. To be honest, I like sweets. If I could, I would be living on Paleo baked goods. Really, I would! Instead, I keep sugar to a minimum and I’m smart about what kind of sugar I eat. My Sugar Checklist Insulin Level: How will this sugar affect my insulin levels? Hormones: How does this sugar affect my hormones? I’m talking about leptin, the guy who regulates your hunger. Leptin is the master “hunger hormone,” and you don’t want to mess with him! When leptin gets out of whack, you have a hard time dealing with cravings and controlling your weight. You can also become “resistant” to leptin, which creates a metabolic mess… Fructose Percentage: How much of this sugar is made up of fructose? I’m not a fan of fructose. It messes with your blood sugar levels and your leptin levels to make you hungry! Which is why I say agave is a “no” sweetener–it has a high fructose percentage. But don’t confuse this with fructose in fruit. Fruit is packed with water, fiber, vitamins, and antioxidants. Just pick fruits with less fructose, like berries, cherries, avocado, and tomatoes. So what makes sugar bad? Beyond making you gain and keep weight, sugar also… Feeds cancer cells (this should be enough to cut it out!) Causes hypoglycemia Causes gastro-intestinal issues, including increased risk of ulcerative colitis and Crohn’s disease Decreases your absorption of protein and minerals Causes food allergies Causes inflammation Gets you addicted to eating MORE sugar! Remember, we’re talking about added sugars. The ones that show up in every foods like mustard, salad dressings, deli meats, dried fruit, nut butters, and SO much more. Here’s a long list of no-no added sugars: agave, agave nectar, barley malt, beet sugar, brown rice syrup, brown sugar, cane can crystals, cane juice, cane sugar, caramel, corn sweeteners, corn syrup, corn syrup solids, fructose, date sugar, dehydrated cane juice, dextrin, dextrose, evaporated cane juice, galactose, glucose, glucose solids, high fructose corn syrup, invert sugar, lactose, malt syrup, molasses, palm sugar, rapadura, raw cane sugar, rice syrup, saccharose, sorghum syrup, sucanat, turbinado and many others As a rule of thumb, if it has an –ose, or –tol, it’s a toxic sugar you must avoid!   And here’s a list of added “dead-to-you” sugars: Acesulfame K/Acesulfame Potassium (Sweet One, Sunett), Aspartame (Equal, NutraSweet), Saccharine (Sweet’N Low), Stevia that’s white/bleached (Truvia, Sun crystals), and Sucralose (Splenda). And don’t think for one second you’re safe with diet soda. Recently, researchers took sucralose (a popular sweetener in diet soda) and tested them on stem cells in a Petri dish. After only 12 days, they checked that Petri dish, and were shocked..they found more genes showing fat creation and inflammation! Plus, they noticed more fat droplets in the cells themselves, which could contribute to metabolic dysfunction. Artificial sugars can mess with your brain and nervous system…and definitely won’t make you drop any pounds. That’s because as soon as you taste them, your body releases insulin BEFORE it realizes there isn’t actually sugar (glucose) there. This makes you crave more glucose, and makes you hungry. So, you may end up overeating, and gaining weight! So what sugars can you have? I like to keep it clean. Any added sugar is a once-in-a-while treat. The sweeteners I stick to for baking, cooking, or adding are sugars derived from nature as much as possible–and not a factory. My “YES” Sweeteners include: Coconut, date, palm sugar, raw honey, maple syrup, 100% fruit jam, apple juice concentrate, apple sauce, dates, smashed bananas, blackstrap molasses, and Green Leaf Stevia. Some Paleo people are far stricter–I try to be reasonable and practical. It’s great to have options, right? Just remember to be totally aware of how the sugar is made, how our body processes it, and how much is in whatever you’re eating. Pro-inflammatory Food #3: Poor-Quality Oils You wouldn’t use low-quality makeup that damages your skin or gives your allergies, would you? So why would you put poor-quality oils in your body? Consuming bad oils is like putting the regular gas into a diesel car. And I’m here to call out the bad oils you probably think are good for you. Like vegetable oils, for example. The sound of “vegetable oil” sounds healthy, doesn’t it? It’s got to be made from vegetables! Let me tell you, the stuff is crud. Same goes for canola oil, sunflower, and safflower oils. Oh, and don’t forget corn, cottonseed, palm kernel, peanut, and soybean oils and margarine. All bad, bad, bad. But bad can mean a variety of things. So I’ll dive into each: Damaged: A lot of oils you’re buying from the grocery store are probably already poison. The light-colored bottles don’t help–light causes the oil to oxidize and become damaged. It would be like peeling a banana and leaving it on the shelf. The banana would oxidize and turn brown…and become damaged. Oil is the exact same thing! When it’s exposed to heat and light in the grocery store, they’re like Kryptonite to Superman–stealing our strength and leaving us powerless. Processed: How much oil is really in a sunflower? Think about it. They’ve got to do a lotto get some oil out of that. It’s not really an oily plant, which means the oil itself is highly processed. Rancid: Rancid fat means a rancid body. This means inflammation, which if you are feeling any aches or pains, have a health condition weighing on your, or are just plain pooped out all the time…you’re probably experiencing inflammatory problems. Oh, and it’s not helping you lose weight, either. I highly suggest a simple blood test C Reactive Protein (more on that here.) Wonky: Building off on “rancidity,” the biggest reason that these oils create inflammation and other health issues is because the Omega 6 (pro-inflammatory oil) is much higher than Omega 3 oils (anti-inflammatory oil). In fact, the numbers are complete skewed–and hence, wonky! So, pay attention to these ratios. All these kinds of oils are aging us and giving us disease. And, they’re making us fat! Millions of years ago, diets were abundant in seafood and high in Omega-3 fatty acids. They were also low in omega-6 seed oils. In fact, our hunter-gatherer ancestors consumed omega-6 and omega-3 fats of roughly 1:1. This is the ideal ratio of Omega-6 to Omega-3. Guess what today’s ratio in our modern diets? It ranges from 15:1 and 22:1! That’s WAY off, if you ask me. We’re consuming 20 times too much of inflammatory oils! Back then, they didn’t have all these oils and cereal grains. With the onset of the industrial revolution about 140 years ago, came the birth of these new age oils causing human suffering. Plus, an analysis published in 2010 by the American Journal of Clinical Nutrition concluded a relationship between saturated fat and heart disease or stroke. This study pooled together data from 21 unique studies that included almost 350,000 people–11,000 developed cardiovascular disease–tracked for an average of 14 years. But you don’t have to let these garbage oils affect you. Don’t let your fats and oils become another pro-inflammatory food. Which if you remember, a pro-inflammatory food is: “Anything your body can’t fully utilize, metabolize, eliminate or digest–causing waste, debris, or harm to your gut.” Instead, eat these HIGH quality oils: Avocados: Full of monounsaturated fats, which are incredibly healthy. Add some in your salad, mash it up and use as a dip for veggies, or just eat it with a spoon. Butter and ghee: Butter from grass-fed, pasture-raised cows and organic, grass-fed ghee (also known as clarified butter with milk solids removed) are fantastic cooking oils! They stay stable at high heat. And not to mention, they taste absolutely delicious. (If you’re losing weight on my Bone Broth Diet, or super-sensitive to milk proteins, you may want to stick to ghee–it has the milk proteins removed.) Coconut fats: Incorporate coconut through coconut butter, flakes, coconut milk, and fresh coconut. I like to add a little bit of coconut fat to my coffee for an extra boost! Nuts and nut butters: Nuts can get tricky, and I’ve talked about this on the Dr. Oz show before. I recommend almonds, Brazil nuts, cashews, chestnuts, hazelnuts, macadamia nuts (BEST Omega-6 to Omega-3 ratio of all!), pecans, pistachios, and walnuts. That gives you a ton to choose from, right? Just remember to keep them in moderation. Oh, and peanuts and peanut butter are off the table. They’re actually a legume and are very inflammatory! Oils: So what oils should you have? Try avocado oil, coconut oil, macadamia oil, walnut oil, and olive oil (for drizzling only! Don’t heat or cook too high as it doesn’t stay stable at high heat.) Seeds: You can sprinkle your salad with pine nuts, pumpkin, sesame, and sunflower seeds. They’re fabulous Paleo choices and taste great! They’ll give any salad some texture. Animal fats: Don’t throw away that extra fat! Animal fats get you really healthy when they come from a healthy animal–organic, grass-fed, pasture raised. If you’re worried about heart disease, worry more about these oils than these healthy fats! Research shows us that inflammation is like charred glass on our vessels causing heart attacks–not healthy fats. Some examples are tallow (beef fat), lamb fat, duck fat, and schmaltz (chicken fat). Oh, did I mention it makes anything you use it for taste rich and decadent? Try sauteéing some veggies and smell and taste the difference! Pro-inflammatory Food #4: Soy Products I have a confession. Back in college, I used to be obsessed with Boca burgers and those rubber links called tofurkey dogs. I used to bring them all the time to picnics–my poor friends! But I thought I was doing them a favor. After all, I wasn’t called the “Supreme Goddess of Nutrition” for nothing. Well, it wasn’t until I found out the truth about soy–and what pro-inflammatory foods are–that I healed my endometriosis (awful cramps every month that kept me practically bedridden). Once I got rid of all those pro-inflammatory foods, I healed myself completely and looked and felt my very BEST. And here’s the thing: Soy–just like gluten, sugar, and poor quality oils–is a pro-inflammatory food. Now, you may have heard or read that soy is “healthy.” And quite frankly, it’s promoted as health food. But just like all the other health myths you’ve been led to believe…guess what? You’ve been totally misled about soy. Plus, soy is found in every packaged, processed food in our modern world. Did you know the “beef” tacos at Jack in the Box contain a ton of soy? Talk about mystery meat! And pick up any boxed or wrapped food at the grocery store. You’ll see soybean oil, soy flour, soy isolate, or soy lecithin as one of the ingredients–and probably in foods you would never expect. Which is why when you’re grocery shopping, you gotta play detective and find out what you’re REALLY putting in your body. Okay, so you know soy is bad. But what exactly does it do to our bodies? To put it bluntly… Soy phytoestrogens disrupt endocrine function…causing infertility and breast cancer (!!!) in women. If you need more reasons to quit soy, here are more… Men, listen up. If you drink soymilk (1 cup/day), you could have a 50% lower sperm count than men who don’t drink soymilk! Babies fed soy-based formula have 13,000 to 20,000 more estrogen compounds in their blood than babies with milk-based formula. Infants taking soy formula receive the estrogenic equivalent of at least five birth control pills per day! Soy contains phytic acid, which cuts absorption of calcium, magnesium, and zinc–all minerals your body needs to stay healthy Processing soy (like the soy you get in soy burgers, hot dogs, etc.) results in the formation of lysinoalanine and carcinogenic nitrosamines (got that?)–both toxic stuff your body does NOT need! Eating soy increases your body’s need for B12, Vitamin D (which too many of us are low in) MSG, a neurotoxin, is formed during soy processing Women consuming the equivalent of 2 cups of soymilk a day provide the estrogen equivalent of one birth control pill …and there’s so much more! Bottom line is, soy leaves makes your gut sick, and fuels inflammation. If you’re thinking, Hasn’t soy been consumed safely in Asia for years? Here’s the best answer to that: Asians don’t consume as much soy as you think. Average soy consumption in China is 10 grams (2 teaspoons) and about 30 to 60 grams in Japan. That’s not much! Soy is used as a condiment, not as a meal of replacement of meat like we do. The soy we eat is HIGHLY processed. Whereas, soy products in Asian countries are fermented and unprocessed. The fermentation makes quite a difference. Fermentation neutralizes the pro-inflammatory properties in soybeans. And what if you’re vegetarian? If you absolutely must have soy, it’s important to keep it as natural and unprocessed as possible. It’s also important to keep it fermented. That means you should look for: Natto Tempeh Unprocessed tofu Make sure it’s all non-GMO, plant-based food! Otherwise, get soy out of your life for good. Opt for (unsweetened) almond milk and grass-fed beef burgers. It’s better for you, and tastes a WHOLE lot better! Now you know all the pro-inflammatory foods (that’s gluten, sugar, poor quality oils, and soy), why they’re bad for you and what they do to your body…hopefully it makes it easier for you to cut them out. How to Easily Cut These Pro-Inflammatory Foods Out of Your Diet For Good If you’re having trouble cutting them out, and you’re looking for restaurant-grade recipes without any of these foods…check out my Quick Start Kit. I’ll show you how to eat a clean diet your body, taste buds and your skinny jeans will love! Keep thinking Big and living BOLD!

There are so many reasons you can’t get rid of those extra pounds. One of the most common ones is inflammation. Another cause could be your thyroid. A lot of adults have hyperthyroidism or hypothyroidism...and they don’t even know it. And if you’re a woman, there’s a high chance you might have thyroid disease because women are 5 to 10 times more likely than men to develop thyroid issues That’s a startling figure! I know so many patients who have lived with a thyroid disease for so long. In fact, up to 60% of those with thyroid disease are undiagnosed! That’s because the symptoms don’t appear too extreme on the surface, especially to your doctor. But it could be destroying your daily life and your health. And when you live your life undiagnosed, you don’t know how to treat it. You accept it as “normal” and “just deal with it.” Therefore, you’ll never feel energy, lose all that unexpected weight, and feel happy. What is a Thyroid and How Does it Function in Your Body? The thyroid is a little, butterfly-shaped gland located just below your Adam’s apple. Don’t be fooled-- this small gland has the power to impact nearly ALL your other organs. It produces thyroid hormones (TH) that regulates your metabolism, heartbeat, body temperature, cholesterol levels, nervous system, and SO much more. You can see how important this little gland is and how your body functions day-to- day. Conditions like stress, autoimmune disease, viral infections, toxins, nutritional deficiencies, and even pregnancy can make your thyroid produce too much or too little TH. Which isn’t what you want...and what causes all the symptoms of thyroid disease. Because your thyroid has so much responsibility, any malfunction will change ALL these parts of your body we talked about. What is hypothyroidism? Hypothyroidism is when your thyroid produces too little TH. When you don’t have enough TH, you’ll experience:   Unexpected weight gain (so if you can’t lose this weight, it’s not your fault!) Tiredness, no matter how much you rest or sleep Sensitivity to cold Depression, sadness, or fluctuating moods Brain fog and poor memory High cholesterol Infertility Goiter (enlarged thyroid-- this is where you can feel it on your neck) Constipation Irregular or heavier periods Dry, scaly skin Loss of sex drive Thin, brittle hair and nails An autoimmune disorder called Hashimoto’s thyroiditis (Hashimoto’s for short) is the leading cause of hypothyroidism. With Hashimoto’s, the immune system attacks the thyroid. And just like hypothyroidism, Hashimoto’s usually goes undiagnosed. If you have hypothyroidism, should you take Synthroid or Levothroid? These are the most common prescriptions for treating the disorder. As a naturopathic doctor, I recommend the natural route-- someone who could help you figure out what triggers your symptoms and inflammation...someone who knows how to design a diet that eliminates these triggers, rather than relying too much on prescriptions. What is hyperthyroidism? As you might have guessed, hyperthyroidism is when your thyroid produces too much TH. That means your metabolism is in overdrive, which causes: Weight loss Mood swings Nervousness or irritability Fast or irregular heart rate (and palpitations) Heat intolerance and increased perspiration Changes in appetite An enlarged thyroid gland Bulging eyes Difficulty sleeping Muscle weakness Shaky hand tremors Frequent bowel movements Loss of sex drive Changes in menstrual cycle Just like hypothyroidism, the leading cause of hyperthyroidism is also an autoimmune disorder-- called Grave’s disease. It’s more common among women and before you’re 40 years old. If your eyes are swelling, go see your doctor. You could be the 30% of those with Grave’s who have Grave’s ophthalmopathy. This is inflammation that makes your eyes bulge, and can possibly give you vision problems. Now, it may be no surprise to you the most common treatment for hyperthyroidism are medications, beta-blockers, and radioactive iodine. And in the most extreme cases, there’s the ever-invasive thyroid surgery (ouch!) to remove some or even the entire thyroid. But you don’t have to resort to that. How to lose weight with thyroid problems? An anti-inflammatory, thyroid supporting diet. To keep your thyroid under control, you want to start by eating anti-inflammatory foods, and eliminate foods that cause inflammation. The top inflammation food culprits are gluten, processed foods, refined sugar, and caffeine. These are all the foods you’ll want to avoid if you want to heal your thyroid disease. And if you have an overactive thyroid, be careful about eating raw cruciferous vegetables... such as broccoli, cabbage, cauliflower, kale, and brussel sprouts. The reason is, when eaten raw and in large amounts, these veggies can block thyroid production--and aggravate your overactive thyroid. But don’t write them off completely! You can still steam these vegetables and still reap their health benefits without impacting your thyroid. What you can write off is unfermented soy-- it has the same thyroid-blocking effect and should be avoided completely. In addition to grains and some raw vegetables, you’ll want to avoid common allergens such as eggs, nuts, and nightshades (tomatoes, onions, eggplant). If you’re allergic to any of these, they’ll cause inflammation in your body. So either eliminate them or get tested for allergies. Don’t ignore iodine and make sure you have healthy iodine levels. Iodine deficiency is sometimes seen in older women over 30 years old in the US. In some parts of the world, it’s actually the leading cause of thyroid issues. You don’t want too much-- an excess AND a shortage of iodine can give you problems. So, talk to your doctor about whether iodine is an issue for you or not. Finally, avoid overexposure to pesticides, heavy metals, household molds, and chemicals found in cleaners and hygiene products. Environmental toxins like these can interfere with your thyroid function. The best part about this anti-inflammatory diet is it doesn’t stop at healing your diet. There are SO many more benefits. What are the benefits of an anti-inflammatory diet? I talk a LOT about eliminating gluten, processed foods, and sugar from your diet. It’s all part of my Bone Broth Diet and my 80/20 plan and it’s fabulous for losing weight! Turns out, a lot of the same principles of this meal plan also supports your thyroid. It gets rid of inflammation and keeps your thyroid from wreaking havoc on your health. Loading your diet with leafy greens, organic proteins, omega-3 fats and vitamin D puts your thyroid symptoms under control AND makes you look and feel absolutely amazing. And if you supplement your diet with selenium and vitamin B12, make sure you consult your doctor first. Plus, bone broth is a huge part of the Bone Broth Diet and the 80/20 plan (and so many other of my diet programs) and is known to fight inflammation and heal your gut. And remember how your gut is roughly 80% of your immune system? There’s a connection here. If you have an autoimmune disease, your immune system is out of whack. And bone broth can help you heal your gut to help treat your thyroid disease. And it tastes phenomenal, too! The best part is, because bone broth fights inflammation, it makes it easier for you to lose weight. As you know, inflammation stops you from dropping the pounds. So if you tackle inflammation by healing your gut, you’ll enjoy a ton of other benefits...like getting rid of stubborn fat, sustained energy, and smooth, wrinkle-free skin. Personally, I’ll take healthy eating and bone broth over prescription drugs any day. Exercise to help lose weight with thyroid problems? - h3 Remember, regular exercise helps boost your mood, keep your weight under control, and boost your metabolism. You’ll find it’s a gift for dealing with any of the symptoms we talked about. Also, keep track of what triggers any of your symptoms. Maybe it’s a toxic co-worker causing you stress, your Facebook newsfeed filled with depressing news, or eggplants that make you feel bloated. Whatever it is (and EVERYONE is different!), get in tune with your body and know exactly what it needs-- and what it doesn’t need. If you only take away one thing now, make it his: you can heal your thyroid by changing your lifestyle. You don’t have to resort to medications or-- even worse-- surgery. Knowing what to eat, situations to avoid, and how often to exercise can make all the difference in letting your thyroid control you versus you taking control of your life. Keep thinking Big and living BOLD!

Some foods are easy to categorize as good or bad. For instance, if you want to be slim and healthy, you know you need salmon and kale on your team, not doughnuts and pizza. But sometimes, things aren’t so simple. In fact, there’s one group of foods I think of as frenemies—sometimes friends, sometimes enemies— because they can be either good or bad for you. Recently, on Dr. Oz, I talked about one of these frenemies: NUTS. Here’s a look at their pros and cons. What’s good about nuts? In lots of ways, nuts are a fabulous food. For instance, they’re rich in healthy omega-3 fatty acids. They’re also nutrient-dense, giving you a hefty dose of vitamin E, B vitamins, minerals, and fiber What’s more, they can lower your cholesterol. In addition, nuts are handy. You can throw a bag of them in your lunch box, keep a can in your desk drawer at work, or simply toss some on a salad at dinnertime. So nuts have a lot going for them. But now let’s look at the flip side. What’s bad about nuts? There are a number of reasons why nuts are on my frenemies list. For instance: While they’re rich in anti-inflammatory omega-3 fatty acids, they’re also high in pro-inflammatory omega-6 fatty acids. It’s the ratio of these that’s crucial, and this ratio isn’t great in nuts.  As a result, a diet high in nuts could contribute to the inflammation that underlies everything from cancer to obesity. Many people—especially those with autoimmune problems—are highly sensitive to nuts. These alone are good reasons to limit your nut intake (or possibly avoid nuts altogether, if you have an autoimmune problem). But I actually have a much bigger beef with nuts. The problem is that they’re SO DARNED GOOD. Here’s the thing. Nuts are fine when we eat them in small quantities. But that’s not what we typically do. They’re so crunchy and delicious that we say, “I’m just going to have a handful,” and then we wind up scarfing down a whole bowl of them. As I said on Dr. Oz, we become human nut vacuums. I’ve guided weight-loss transformations for more than two decades, and it’s amazing how many diets go off the rails because of nuts. When my patients say, “I’m trying so hard but the numbers on the scale aren’t dropping,” I usually find when we dig deeper that nuts are the biggest culprit. And when we cut down on those nuts, people start to get results. Dr. Kellyann talks with Dr. Oz about The Great Nut Debate from Kellyann Petrucci on Vimeo. How to add nuts to your diet? If you love nuts, there’s an easy way to enjoy their benefits while avoiding their drawbacks. Simply allow yourself ONE CLOSED HANDFUL PER DAY at most. (That’s around 18 to 24 nuts.) That way, you’ll get the rich nutrition and crunchy goodness of nuts without packing on pounds or overloading yourself with omega-6 fatty acids. The key here is to be really strict when you measure that handful—no cheating! People get into trouble when “portion creep” sets in, and a closed handful of nuts gradually turns into an open handful. This may not seem like a big deal, but those calories add up fast. So if you can’t close your hand, put some of those nuts back in the bowl for tomorrow. There you have it: a simple solution to the nut problem. Follow the “closed handful” rule, and stick to a maximum of one serving of nuts per day.  And just like that, you can transform this fun food from a frenemy into a full-fledged friend!