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Are you gaining weight? Feeling tired and achy? Craving sweet and salty foods? Battling “brain fog” or feeling moody and irritable? If so, there’s a chance that a single culprit underlies every one of your symptoms—and the good news is that there’s a fix for it.Today, I’m going to introduce you to this culprit. It’s called adrenal fatigue, it’s epidemic in today’s society, and it might explain every symptom you’re battling. In this post, I’ll tell you why adrenal fatigue happens and how you can recover from it. But first, since you might not have thought much about your adrenal glands since high school science class, here’s a quick look at what they are and what they do. What are your adrenal glands? Your adrenal glands are two small glands that sit on top of your kidneys, a little like mushroom caps. While they’re tiny, they play a powerful role in both your health and your weight. These glands have many important jobs, and one of the biggest is to step in when you’re stressed and tell your body how to react. When your brain sends danger signals to your adrenals, they respond by cranking out adrenaline, norepinephrine, and cortisol to prepare you for fight or flight. This job sounds tough enough, but that’s not all your adrenal glands do. They also produce a host of other hormones that affect every cell in your body. In particular, they play a big role in producing your sex hormones—and if you’re a woman, they pick up the slack in making these hormones as you hit perimenopause and your ovaries produce less of them. Your adrenal glands need to work hard to make sure you have optimal levels of all of these hormones, and that these hormones stay balanced. When they aren’t up to the task, bad stuff happens. How does adrenal fatigue occur? As I’ve explained, your adrenal glands play a big role in telling your body how to respond to stress. The problem is that they’re engineered to handle the acute stress that our ancient ancestors faced—for instance, being chased by a lion—but not the chronic stress we face today. While these glands can deal brilliantly with brief bouts of stress, they need “down time” to get back to normal. And guess what: These days, there’s no down time. It’s true that most of us don’t need to deal with lions these days. But think about a typical day: Driving in scary rush-hour traffic. Dealing with stress—a bullying boss, an impossible deadline, or the chaos of a crowded cubicle farm. Coming home to a crying toddler, a surly teen, or a partner who says, “We need to talk.” Desperately trying to finish the cooking, the dishes, the laundry, the kids’ last-minute homework projects, and the bills before falling into bed (too late) and then getting up (too early) and doing it all over again. That’s bad enough. Now, add in the morning newspaper, the radio updates we hear driving to work, and the nightly news on TV—all filled with stories about scary things, from new viruses to terrorist attacks. All of this is stressful, and it never lets up. Under siege from this chronic stress, our adrenal glands need to crank out cortisol constantly. They’re overworked, and eventually they “burn out”—a condition we call adrenal fatigue. They no longer crank out enough hormones, and they no longer keep these hormones balanced. As a result, you feel tired all the time. You’re unhappy, and you start snapping at everyone. Your blood sugar levels rise and your blood pressure goes up. Your immune system gets wonky. And you develop a classic symptom of adrenal fatigue: a “cortisol tire” around your waist. (If you’ve ever seen thin people with a big belly, this is their problem.) How to deal with adrenal fatigue to help weight loss? Luckily, adrenal fatigue is preventable—and if you develop it, it’s curable. If your symptoms are severe, find a naturopathic physician who can accurately diagnose you and guide your recovery. If your symptoms are mild and you think adrenal fatigue may be the cause, you can make some simple lifestyle changes on your own. Stress can cause adrenal fatigue that limits weight loss.  You probably can’t get rid of the bullying boss, convince the surly teen to start acting like an angel (hah!), or find a traffic-free route to work—but you can take steps to help your mind and body deal with your stress better. Every day, make time for stress-busting techniques like these: Meditating Journaling Doing yoga, Tai Chi, or any type of exercise you enjoy Gardening Playing games Reading Taking a hot bath with soothing Epsom salts A healthy diet helps adrenal fatigue that limits weight loss. Also, eat a healing diet that eliminates grains, dairy, sugar, soy, seed oils, and artificial ingredients. Instead, load up on high-quality proteins, veggies, and healthy fats like coconut, avocados, and ghee. And be sure to add a daily cup of bone broth to your diet—or better yet, two or three cups. How does bone broth help adrenal fatigue? Bone broth supplies a rich dose of conditional amino acids—glycine, proline, arginine, and glutamine—that your adrenal glands need to heal themselves. These are amino acids that your body can’t supply in adequate quantities if it’s run-down. The glycine and magnesium in bone broth are calming nutrients that help to ease your anxiety. Bone broth is loaded with gelatin, which helps to heal a permeable intestine (or leaky gut). A leaky gut, which allows toxins to escape into your bloodstream, leads to chronic, system-wide inflammation—and this raises your cortisol levels, contributing to adrenal fatigue. Bone broth soothes your gut (I compare it to putting aloe vera on a sunburn) and helps make it rock-solid, getting your inflammation under control. Get more sleep—or at a minimum, get better sleep to help adrenal fatigue Establish a bedtime ritual, whether it’s taking a warm bath, listening to soothing music, or reading a book. Go to bed at a regular hour, and leave your phone outside your room so you won’t be tempted to check your messages “just one more time.” Get blackout curtains to keep your room dark, and turn on a fan or a white noise machine. Avoid drinking alcohol or caffeine drinks in the late afternoon or evening, and instead have a cup of bone broth or chamomile tea. Take supplements to help weight loss because of adrenal fatigue take a supplement that provides you with B vitamins, magnesium, vitamin D, zinc, and vitamin C. If you don’t eat much fish, add a fish oil capsule as well. Sometimes you need to cut down on your commitments to help adrenal fatigue.  You’ve heard me say it before, and I’ll say it again: Strategize your yesses! Stop saying yes to every obligation, and be selective. When you do this, you’ll get back hours and hours of your life—and you can use those hours to take better care of yourself. It takes time to heal adrenal fatigue, especially if you’ve suffered from it for a long time, so don’t expect the magic to happen in the first few weeks or even the first few months. Instead, be patient. Eventually, you’ll wake up one morning and feel good again—and that brain fog and cortisol tire will start to disappear. When that happens, you’ll know that your once-tired adrenal glands are back in the game again! Keep thinking Big and living BOLD!

Today was another great segment with Dr. Oz. Dr. Oz and I discussed my 7-Day Grapefruit Detox. Don't be afraid, this is not the same grapefruit diet that was so popular back in the 80's. Not at all! With my 7-Day Grapefruit Detox you will NOT be starving yourself like everyone was back then. This detox is all about losing weight and eating food in addition to the grapefruit. I've found specific foods that act as a weight loss accomplice to the grapefruit, which boosts the fat burning power while still satiating you! Dr. Kellyann Petrucci discusses the Grapefruit Detox on the Dr. Oz Show, May 4, 2017 from Kellyann Petrucci on Vimeo.   Do grapefruits help you lose weight? Grapefruit boosts your metabolism to help you lose weight. Grapefruit contains high levels of NOOTKATONE, which in animal studies has been shown to stimulate your metabolism and ramp up weight loss. In fact, studies have found that merely the smell of grapefruit can boost your mood and stop down emotional eating. Lose weight with grapefruit because it is high in fiber.  Grapefruit keeps you feeling full, while moving your digestive system along to beat bloat. Grapefruit controls blood sugar to help you lose weight. Blood sugar spikes and lows always keep us hungry- and grapefruit puts a stop to that while indulging in something sweet and tangy! Expect grapefruit to help you lose weight. You can lose anywhere from half a pound, to a pound a day, less bloat…and it even boosts your immune system with all of the Vitamin C! What is the 7-Day Grapefruit Detox? Eat a Half of a Grapefruit with Each Meal for the grapefruit detox. With my clients, I’ve seen that eating just ½ of this fruit can aid weight loss when eating before or with your meal…you can eat it or drink it….but I’ve created my favorite meal pairings on this detox to make the 7 days super easy! For breakfast Pair 1/2 a grapefruit with 4 ounces of protein to lose weight with the grapefruit detox. This combo is essential first thing in the morning because your brain needs the sugar in the grapefruit- it fires it up and helps keeps you focused and gives you energy. The protein helps you absorb the fruit and balances blood sugar to cut the cravings later in the morning. On most diets, you feel deprived and exhausted…and this gives you a nice boost! To lose weight witih the grapefruit detox, enjoy 1/2 a grapefruit with one healthy fat and unlimited veggies. This combination is key to slimming down in the middle of the day. Lunch is a dieter’s milestone…if you made it through half the day, you are almost there…so you want something to get you through that slump and feeling full until dinner so you stay motivated. Try Grapefruit Avocado Veggies skewers! They are easy to make, taste great. Dinner is served with 1/2 a grapefruit with 1 cup cooked ancient grains and 4 ounces of protein to lose weight while doing the grapefruit detox. Half a grapefruit for dinner can help you wake up with a flatter stomach. And the ancient grains are satiating….you won’t have more cravings and crashing. Wild rice and quinoa are my favorite. This meal is full of fiber and protein, they relax your body, they have more enzymes so they digest better and they won’t bloat you…and when you sleep, you are fasting…so this prepares you for your overnight fast! This makes the diet comfortable…in the evening you are rewarded with a richer carbohydrate. My favorite dinner combo is the Sweet and Tangy Protein Bowl. I love mixing grilled chicken with quinoa, build on some leafy greens, green peppers and of course, half of grapefruit….squeeze the juice on for dressing and you have this beautiful bowl that tastes great! This 7-Day Grapefruit Detox really is as easy as it gets to jump start your weight loss, get rid of your bloat, and feel rejuvenated.    What cautions should I be mindful of before trying to lose weight with the 7 Day Grapefruit Detox? JUST REMEMBER before you load up on this fabulous fruit, talk with your doctor if you’re taking any medications. Grapefruit interacts with dozens of common drugs, and can dramatically increase their effects and side effects. Some of the most common drugs that interact with grapefruit are: Robitussin DM Premarin Lipitor Zocor Benzodiazepines Viagra Halcion Tegretol Procardia Glyburide (Micronase, Diabeta) Check out Dr. Oz’s site for inspiration on how to detox for weight loss with grapefruit! The 7-Day Grapefruit Detox Grapefruit, Avocado, and Veggie Skewers Recipe Tangy Grapefruit Bowl Recipe You know what I say,  Keep thinking Big and living BOLD! MORE ARTICLES ON DETOX >  Best Cleanse for Weight Loss: Detox Your Body — Compare cleanse options to find the best fit for your weight loss goals. >  The 1-Day Cleanse Your Body is Begging For — A quick reset for when you're feeling sluggish or off track.  

This year, I’ve appeared regularly on Dr. Oz to bust all the common health and diet myths that exist in our society. And I’m not going to stop there. Listen, you deserve the TRUTH about what’s good for you and what’s not. And with all the bad information out there, I’m here to demystify all the noise out there and cut to the cold, hard truth. Because for years, we’ve been told by so-called health experts the wrong information. Maybe they don’t mean any harm, but that’s causing us to make poor decisions detrimental to our health. Like, how many times have you been told breakfast is the most important meal of the day? I know my mamma and nonna would tell me that ALL the time! Thanks to science, I’ve learned that’s not true...along with a lot of other health-related beliefs I had growing up (and STILL hear from patients). So buckle up, because you’re in for a wild ride...let’s jump into these 9 myths plaguing our society. (And find out why breakfast is not that important!) Health Myth #1: Fat Makes You Fat It makes sense, right? If you don’t eat fat, you won’t get fat. And therefore, you won’t be at risk for heart disease. Unfortunately, it’s really not that simple. Doctors and experts have been recommending us to cut saturated fats and replace them with whole grains (breads, cereals, etc). But these whole grains can have the potential to cause obesity and negatively impact cardiovascular health! And remember, simple sugars from carbohydrates contribute to diabetes, high blood pressure, and of course--inflammation. And inflammation is just the beginning of a host of other diseases. In fact, one study found a diet like the Mediterranean diet--full of omega-3 fats and fiber-rich fruits and vegetables, showed a 72% reduction in cardiovascular disease risk. And of course, it’s rich in olive oil. Plus, researchers found NO link between dietary fat and obesity. So, eating fat does NOT make you fat. As proof, we’ve reduced dietary fat intake, yet obesity rates in the US increased! Clearly we’re doing something wrong...and we have the wrong information. So next time you reach for that margarine or low fat milk, think again. Instead of avoiding fats, pay attention to the quality and quantity of carbohydrates. Dietary fat isn’t the culprit--it’s sugar! And guess what? Low fat foods tend to have more sugar.   I talk about “fat bombs” and how they help you lose fat in this Dr. Oz segment. They’re not just healthy, but they taste decadent, too! Health Myth #2: Your Metabolism Slows Down as You Age, So It’s Natural if You Gain Weight At one of my girlfriend’s birthday recently, my other friend made a comment: “I remember when I was your age, my metabolism just slowed down and hardly stopped working.” This freaked out my friend. She was so scared it would magically happen to her out of nowhere! Poor woman. The truth is, you’re not supposed to gain weight as you get older. And if you do, it’s NOT because your metabolism is naturally slowing down. Rather, as we age, we often become less physically active. Or, maybe our diets change...which of course is a reason why our metabolism slows down. It’s not simply because of aging. Which means, if this is happening to you, you don’t have to accept it as reality. There are natural ways to stop weight gain and keep up your metabolism well into your 40s, 50s, 60s, and beyond. Personally, I drink bone broth regularly to keep my gut healthy and glowing. I also take probiotics to balance out my bacteria and maintain healthy metabolism. And of course, I intermittent fast twice a week to get rid of visceral belly fat. In fact, many adults over 50 years old are losing 6-14 pounds using this method--in just three weeks. Health Myth #3: Eat 6 Small Meals a Day The best way to maintain nutrition and lose weight is to eat a small breakfast, lunch, and dinner...with snacks in between each meal. Or, so we heard! One study found eating two larger meals (breakfast and lunch) is far more effective for weight loss than eating six smaller meals throughout the day. Eating only breakfast and lunch with equal calories to six smaller meals resulted in greater losses of liver fat and blood sugar levels while increasing insulin sensitivity. Then, researchers looked at folks who were inactive and ate smaller, more frequent meals. Only small amounts of protein positively impacted blood insulin levels and appetite control. There was no positive effect in weight control or body composition during frequent eating. But that’s not all. Scientists studied a group of people eating smaller, more frequent meals. They found no effect on fat burning, but here’s where it could be harmful. More frequent meals could increase hunger and trigger overeating. Your body gets so used to eating 6 times a day. So when you’re not feeding it that often, it will want more food. And therefore, you may end up overeating. And THAT’S how you end up gaining weight by accident. Finally, a study published in The International Society of Sports Nutrition found eating smaller, frequent meals does nothing for body composition or boosting metabolism. So don’t force yourself to eat 6 small meals a day. You’re only harming yourself and causing more, frequent hunger. And you’re certainly not speeding up metabolism. Instead, incorporate intermittent fasting into your weekly routine and gain lean muscle, boost your immunity, and fight inflammation. Health Myth #4: You Need to Exercise Long and Hard to Reap Benefits The fitness myths are endless, but I’ll start with the most common. Many of my patients wonder why they’re not losing weight, even after an hour on the treadmill a couple times a week. They wonder if they should just increase the time on the elliptical or treadmill to get better results. But that’s neither efficient NOR effective! Eating less and exercising more is not some magic formula for maintaining a healthy weight. We’ve got to consider other physiological reasons people gain weight and to help them reach a healthy weight. If you haven’t heard of High Intensity Interval Training, it’s where you do short bursts of intense (but not too crazy) workouts--like sprinting or weight training for thirty minutes. The key here is you’re doing 45 seconds of intense workouts, 15 seconds of rest each minute, for example...rather than 30 minutes of jogging. HIIT workouts like this are far more efficient for burning fat and toning muscle. You only need 30 minutes! Always remember: you can’t outrun a poor diet. So if you’re looking to slim down and trim inches off your waistline, make sure you’re also eating a healthy diet--like eliminating the NO foods and incorporating more YES foods from my Bone Broth Diet or my 80/20 plan. Health Myth #5: Exercise "Burns" Calories I alluded to this earlier, but you can’t “out-exercise” a bad diet. Meaning, if you ate a pasta dish worth 900 calories, burning 1000 calories on the treadmill won’t offset that. To burn fat and become lean, you need both a healthy diet AND consistent exercise. Combining quality foods with exercise is simply how you look and feel your best, naturally. Interestingly, exercise alone produced the least effects in studies. Turns out, your diet is much more effective than exercise alone. In addition, exercising more and eating less calories is NOT a way to lose weight, either. Our bodies are far more complex than that. And they need nutrition to stay healthy and burn off fat. So make sure you’re eating healthy--grass fed, organic meats with vegetables and fruits, and eliminating sugar and grains from your diet. Couple that with some interval training, and you’re on your way to a complete transformation! Health Myth #6: It's All About Calories In/Calories Out…A Calorie is a Calorie I’ll cut right to it: not ALL calories are made equal. If a candy bar is 200 calories and a salad is 400 calories, going with the candy bar will NOT help you lose weight.   Take a look at this study, and how it disproves the “calorie is a calorie” theory. Scientists compared two diets: lower-carbohydrate diets and lower-fat diets. Participants on each diet consumed the exact same amount of calories, but those on the low-carb diets lost significantly more weight than those on the lower-fat diets.   Surprise, surprise! That’s because of Health Myth #1. If you remember, we learned that fat is NOT bad for you. So low-fat diets won’t help you lose weight, right? And while we’re speaking of quality of calories, I’ll briefly mention the quality of food matters, too. I highly recommend eating only grass fed and free range meat and eggs if you want to reap the benefits of these foods. They contain more omega-3s and vitamins than its processed counterparts. What you eat matters. You won’t lose weight counting calories (at least not long-term) if you’re eating “dirty” foods. Processed foods tend to make you overeat, which ends up in weight gain. Cleaner, high protein and high fiber foods will curb your hunger longer while making you less likely to overeat. So when you’re at the grocery store or the restaurant, make clean choices! Health Myth #7: Breakfast is The Most Important Meal of the Day Sorry, moms and grandmas everywhere. Breakfast isn’t as important as you think, and I’ve got the studies to prove it. Researchers found no evidence that skipping breakfast slows down your metabolism or impacts weight loss. There’s no link between skipping breakfast and obesity, either. In fact, no real evidence exists that people who eat or skip breakfast have significant health benefits. Rather than just eating breakfast period, you need to look at the quality of foods you eat. If you’re eating a donut or French toast for breakfast, it doesn’t mean you’re healthier than a person who skipped breakfast altogether. Which is why quality matters. If you eat a high protein breakfast, you will perform better cognitively through the day and show that to-do list who’s boss. You’re also less likely to overeat throughout the day. But the same is true for any other meal! Rather than thinking of breakfast as the most important meal of the day (and completely ignoring the others!), we need to reclassify breakfast as similar to any other meal. And like any other meal, the quality matters. Love pancakes, but want to eat healthy? Try my favorite pumpkin pecan pancakes recipe. Breakfast may not be the most important meal of the day, but it sure can be tasty! Health Myth #8: Salt is Bad for You Are you seeing a trend here? Low-fat products don’t help you lose weight. And guess what? Neither does low-sodium! That’s because most “low-sodium” products are highly processed...and reducing sodium doesn’t make them that much healthier. Listen, salt is absolutely essential to health and is a crucial nutrient for nerve and muscle function. Salt also helps us regulate water and fluid balance. In fact, recent research challenges the idea that restricting salt can reduce your risk for heart attack or stroke. Make no mistake--this doesn’t mean you should pile on the salt and salty sauces. A diet with modest salt restriction and optimal potassium intake can help prevent or control hypertension and decrease cardiovascular morbidity and mortality. It’s all about balance, people! What if you’re salt-sensitive? Modestly reducing sodium is good for your blood pressure. But for everyone else, under-consuming salt can cause cardiovascular issues and could unsafely increase your blood pressure. That’s because salt contains minerals for regulating blood pressure, ensuring healthy bones, and maintaining proper fluid balance. So needless to say, your body does need some salt. I always opt for high quality salt--kosher or pink Himalayan--and I recommend you do the same.    Health Myth #9: Grains Are an Essential Food Group Remember that food pyramid you learned about in elementary school? And remember the base of the pyramid--the largest part of all--that says you need 6-11 servings of grains? I want you to set that aside for a moment. I’m not asking you to believe this myth right this moment. I’m only asking you stop from disbelieving and hear me out. The studies prove it: Grain intake (whether whole or refined) contributes to inflammation, higher body mass index (BMI), and belly fat. It’s simple as that. A lot of doctors and health experts will say you need whole grains because of the fiber. Well, guess what? You can get PLENTY of fiber in vegetables! I’m talking spinach, kale, squash...almost any vegetable is higher in fiber--and won’t add fat to your waistline. Remember, inflammation shows up in your belly, the weighing scale, and in your complexion. It stops you from losing weight, it bloats your midsection, and it causes skin problems--including redness, acne, uneven skin tones, and eczema.   Needless to say, grains are not an essential food group, and in some cases they can create inflammation that contributes to heart disease, diabetes, and cancer. So they can be quite deadly, too...especially if you’re eating it every day. Like that whole grain cereal you have every morning? Studies show wheat and other cereal grains can damage your gut lining, causing further inflammation and contributing to autoimmune disease. If you already have an autoimmune disease, chronic inflammation also puts your immune response in overdrive. How exactly do grains cause inflammation? Dietary lectins, found in high concentrations in grains--and especially wheat--puncture your gut lining wall. When your gut has holes in its lining. This is significant because 80% of your immune system is in your gut. So a “leaky gut” leads to autoimmune disorders, poor nutrient absorption, and other inflammatory conditions. Researchers measured the amount of inflammation caused by consuming wheat and other cereal grains. They looked at blood inflammatory protein levels, including cytokines and interleukin, that can create autoimmune responses. Turns out grains spiked these inflammatory protein levels and activated these inflammatory pathways. Which is why gluten-free diets (like my Bone Broth Diet and 80/20 plan) can reduce inflammation, and insulin resistance. Simply omitting gluten from your diet can prevent obesity and metabolic disorders. Plus, it will help you lose weight (and that stubborn belly fat!). Even though grains have phytochemicals, B vitamins, protein, and fiber...they also have “anti-nutrients” like phytic acid and lectins that block mineral absorption and cause chronic inflammation. So if you’re eating grains with vegetables and superfoods, you may not be reaping all of their benefits. The Truth About Your Health and Diet So there you have it, folks. I just went through 9 popular health myths you can now throw out the window. You can also throw out those fad diets floating around. A lot of them are built on these common health myths. And the problem with these fad diets are threefold: 1) They simply don’t work, 2) They lead you to believe you need to starve or only eat bland, unappetizing food, and 3) They aren’t sustainable in the long-term. That’s why I’m all about the TRUTH about what works for losing weight, and keeping it off. My 21-Day Slim Down Program is not only easy and delicious (pork chili or chicken cacciatore, anyone?)...it works in just 21 days, and beyond. You’ll lose inches off your waistline (up to 6 inches!) and drop up to 12 pounds in just 21 days. And if you follow the 80/20 plan after those 21 days, you’ll keep seeing results week after week. Keep thinking Big and living BOLD!

Sometimes in life, it’s easy to know what goal you’re shooting for. Maybe it’s getting that promotion, coaching your kid’s soccer team to a championship, or simply getting past the TSA before your plane takes off. Other times, however, it’s trickier to define your goals—and that’s especially true when it comes to identifying your ideal weight.  You can use height/weight charts, BMI calculators, and tape measures, but they don’t really tell the whole story. Today, I’ll explain why—and I’ll share the simple four-question method I recommend. How doctors calculate your ideal weight There are several common methods doctors use to decide how much you should weigh. Each one is helpful, but each one has flaws. Here’s a look at them. First, you can go by body mass index, or BMI, which is one of the most popular approaches for determining ideal weight these days. (Here’s how to calculate yours.) However, this is a pretty shaky number. For instance, here’s how TIME Magazine summarized the findings of one study analyzing the accuracy of BMI numbers: Among the study participants, about half of women who were not classified as obese according to their BMI actually were obese when their body fat percentage was taken into account. Among the men, in contrast, about a quarter of obese men had been missed by BMI. Further, a quarter who were categorized as obese by BMI were not considered obese based on their body fat percentage. Overall, about 39% of participants who were classified as overweight by their BMI were actually obese, according to their percent body fat. In short, while BMI can be a somewhat useful statistic, this number alone won’t tell you if you’re currently at your best weight. We’ve all read about body builders and professional athletes who have BMIs in the overweight range. And how about old-fashioned height/weight charts like this one? Frequently, these can be misleading as well. That’s because they can’t tell you how much of your weight is fat and how much is muscle. (Neither can a regular scale—and the new scales that purport to measure your body fat as well as your weight are highly inaccurate, according to Consumer Reports.) Another popular way to decide if you’re at your ideal weight is to measure your waist size or your waist-to-hip ratio. A waist size greater than 35 inches for a woman or 40 inches for a man can signal trouble, as can a waist-to-hip ratio greater than .8 for a woman or .9 for a man. But these numbers don’t factor in your age, and anything from inaccurate measuring to bloating can throw them off. Also, many women are naturally apple-shaped, and there’s a limit to how close they can get their ratio to the “ideal” of about 0.7 to 0.8. In short, each of these measures, while useful, has its shortcomings. That’s why in my office, I use them to help determine a patient’s ideal weight, but I never rely solely on them. As a naturopathic physician, I don’t just look at score cards; I look at people. And I know that ideal weight varies from person to person, because no two bodies and no two people are exactly alike. How to calculate the weight that’s right for you If you’re trying to decide if your own weight is ideal, here’s what I recommend. Go ahead and start with your BMI, the numbers on a height/weight chart, and the numbers on your tape measure—but don’t stop there. In addition, ask yourself these questions, and think honestly about the answers: Do you feel STRONG at your current weight? Can you physically do all the things you need and want to do—and do them with ease and without pain? Do you feel ENERGETIC at your current weight? Are you peppy nearly all day, and still going strong in the evening? Do you feel HEALTHY at your current weight? Are you free from weight-related problems like sleep apnea, metabolic syndrome, diabetes, heart disease, high blood pressure, bad cholesterol levels, or joint pains. Do you feel HAPPY at your current weight? Do you enjoy buying and showing off new clothes, and are you typically standing in front of the camera rather than hiding behind it? (Note: I’m not asking if you feel SEXY at your current weight, because these days women tend to think that they’re not sexy enough unless they have movie-star bodies… a topic I’ll talk about another day.) If your answer to all four questions is yes, that’s a big clue that you’re at a weight that works well for you—whether you’re a size 2, a size 8, or a size 14. If the answer to any of them is no, then it’s time to take off some pounds (or add some, if you’ve pushed your weight loss too far). It’s a simple formula, but I find that it’s just as useful as all those charts, scales, and measuring tapes. How to factor in your age Now that I’ve talked about deciding if you’re at your ideal weight right now, I want to talk about one more thing: Should the number on your scale stay exactly the same for your entire life, or is that unrealistic? Here’s the deal. As a weight loss and anti-aging expert, I’m all about staying young and slim forever. However, that doesn’t mean that your body will stay exactly the same forever. For instance, I’d love to have the same figure I had in high school. Really, I would. But I’m more than three decades older than I was then, I’ve had two kids, and I’m smack in the middle of perimenopause. So I don’t strive to look exactly like I did when I was fifteen, because it’s not going to happen. As I like to say, the furniture gets rearranged a little as we age—and an extra pound or inch here and there isn’t the end of the world. So don’t worry if your body changes a little bit over time, because that’s normal and perfectly okay. Just keep asking yourself those same four questions—Do you still feel strong, energetic, healthy, and happy?—and make sure that the answer to each one is yes. However, if you’re gaining lots of belly fat, adding a clothing size every decade, or feeling old and tired and unhappy about your appearance, don’t accept this as part of the aging process. Instead, take off those extra pounds with my Bone Broth Diet, and get back to a weight that’s ideal—not according to the height/weight charts and BMI calculators and tape measures, but according to you.  Keep thinking Big and living BOLD!

I did an investigative report for Dr. Oz on liquid and sprayable proteins, also known as liquid aminos. Here's what we uncovered. Dr Kellyann Petrucci talks Liquid and Sprayable Proteins on the Dr. Oz Show, May 1, 2017 from Kellyann Petrucci on Vimeo.   What are liquid and sprayable proteins, also known as liquid aminos? Liquid aminos are usually used as a soy sauce alternative (as well as a tamari alternative). It gives food a yummy, salty taste!  Liquid aminos are gluten-free. Most Liquid aminos are made from non-GMO soybeans (make sure to check the packaging of the brand you're considering!). About 85 percent of American grown soybeans are genetically modified. No table salt or preservatives are added to liquid aminos. Liquid aminos provide a small amount of protein (310 mg per ½ teaspoon). The Recommended Daily Allowance (RDA) is about 56 grams a day of protein a day for men and about 46 grams a day for women, so they are not a viable protein substitute. Liquid aminos are rich in 16 out of the 20 amino acids – ½ a teaspoon has 290 mg of amino acids. Should we add these to our diets? These have a nice flavor. If you’re using this as a soy sauce alternative – non-GMO and the amino acids and protein are benefits – and don’t have a soy intolerance, you should be fine. I actually consider soy a dietary toxin, so if you are looking to lose weight, I don't recommend this product. If you are looking to maintain weight and want to experiment with adding a little bit of soy back into your diet, this product might be a great fit for you. The spray can be used on sushi, salads, soups or anywhere you want that salty taste. The spray has zero calories, and a couple of sprays are really all you need to add flavor. Is there hidden MSG in liquid aminos? MSG occurs naturally and organically in many foods, such as mushrooms, tomatoes, Parmesan cheese, and soybeans. Since liquid aminos are made from soybeans, there is naturally occurring MSG in most brands. How much sodium is in liquid aminos versus traditional soy sauce? 1 teaspoon of the best selling brand of liquid aminos contains 320 mg of sodium. 1 teaspoon of traditional soy sauce contains about 291 mg of sodium, so soy sauce has this product beat. If you're just applying 1-2 sprays to your food, you won't be ingesting too much sodium, but certainly ask your doctor if he or she has given you a low sodium recommendation.  What do amino acids do for our body? Amino acids play central roles both as building blocks of proteins. Humans can naturally produce 10 of the 20 amino acids. The others must be supplied in food because the human body lacks the enzymes to make them. Adding amino acids to your body is a good way to do this. The human body does not store excess amino acids for later use, so we must consume essential amino acids every day through food. Bone Broth and other animal products give us most of what we need, but liquid aminos can provide these as well. How much protein are you really getting with liquid aminos? Very little: ½ a teaspoon has 290 mg of amino acids and 310 mg of protein. A 4-ounce chicken breast contains 35 grams of protein. Put that into perspective: that’s 35,000 mg of protein: 113 times the amount in that ½ teaspoon of liquid aminos. What are some other ways to get amino acids? A GREAT alternative I love (similar taste without the soy) is coconut aminos, made from coconut and not soy, but with a wonderful flavor. Coconut aminos don’t provide the protein liquid aminos do (although coconut sap – from which they are derived – is an abundant source of 17 amino acids), but they are gluten free, soy free, and non-GMO. They provide a similar flavor that you get with liquid aminos. Branched-chain amino acids (BCAAs) – a supplement in powder or capsule form Free-form amino acids – a supplement provided all essential amino acids Protein-rich foods like poultry, seafood, nuts, seeds, and legumes   Keep thinking Big and living BOLD!

What is a fat bomb? Fat bombs are little low-carb, high-fat treats that became popular from people on the keto diet… they can be either sweet or savory—that you can eat as a replacement  meal or a fun snack. They’re loaded with fats that curb your appetite and rev up your metabolism. Many people report that fat bombs give them an extra boost of energy for a workout; and help them fight cravings for hours—plus they make your taste buds happy! Warning! If you’re eating fat bombs to lose weight, you need to eat them as part of a low-carb diet. They can’t do their job if you’re loading up on carbs! Eat them once a day as a snack or to up the level of healthy fats in your diet. Many people eat one for breakfast or lunch on the go—and they’re full. Here's what's great about fat bombs: They’re super easy to make, and you can take them on the go as long as you have a fridge or a little cooler so they don't melt. They’re guilt-free and can support your low-carb, keto diet! Fat bomb ingredients There are three fat bomb ingredients: fat, flavor and fun fillings! What fats should I add to my fat bombs? Cacao butter Coconut butter Coconut oil Almond butter Coconut cream Bacon fat Avocado Homemade mayonnaise Make sure you watch the portion control on the fats here—eating a whole pan of bacon or a whole jar of nut butter can really impact your weight loss goals. Check out my portion control guide for more details on this! I especially recommend using the healthy fats like almond butter and avocado, because studies show they: Benefit insulin and blood sugar levels Decrease the risk of Type 2 Diabetes Reduce risk of cardiovascular disease What extra flavors can I add to fat bombs? Lemon Dark chocolate Salt Stevia or monk fruit sweetener Herbs and spices like cinnamon, ginger, cayenne, you name it! What can I add to fat bombs to make them filling? Nuts Chia seeds Shredded coconut Cacao nibs What ingredients can I add to a savory fat bomb? Smoked salmon Egg yolks Olives Bacon Sun dried tomatoes For a couple of my favorite fat bomb recipes, check out Dr. Oz's site! Coconut Oil and Almond Butter Fat Bombs Peanut Butter and Chocolate Fat Bombs Candice Kumai’s Chocolate Truffle Fat Bombs Salmon and Dill Fat Bombs Vanilla Nut Fat Bombs Enjoy! And, Keep thinking Big and living BOLD!

I have a friend who said, “Sorry!” any chance she had. Whether someone accidentally bumped into her or she spoke before someone else in a meeting…she was the most apologetic woman I’ve ever met. She didn’t realize how much she said it, and how it actually sabotaged her inner confidence. It’s like she took the fault for the smallest things. And her peers (namely, her male peers) took her a little less seriously because of it. It’s funny how something so seemingly small can spiral into deep consequences…hidden hazards you may not have known of. That’s why I want to talk to you about belly fat. On the surface, we know getting rid of belly fat will help you look great. But did you know it can also be dangerous to your health? I’m talking a 275% increase in risk of heart disease….and more! Before we get into that, let’s take a look at how it all works. First thing to know is… Not All Fat is Created Equal There are two types of abdominal fat all humans have: subcutaneous and visceral. But what’s the difference? Subcutaneous fat covers up your abs from being visible (or more noticeable) and causes cellulite. It’s that layer of fat we try to get rid of for beach season. You could easily see it just by looking at the mirror. Visceral fat, on the other hand, lies deeper in abdomen under your muscle. It’s stored around your liver, intestines, and pancreas. And it’s responsible for that dreaded “beer belly.” However, it’s not exactly easy to see with your eyes and sometimes takes an MRI to see its size. Which is exactly why the dangers of visceral belly fat is “hidden.” And what causes visceral fat? There are lots of causes, but the mains ones are: genetics, exercise (or lack of!), and of course, your diet. Large amounts of calories and no exercise will result in high visceral fat, and therefore high risk of disease and illness. Why is that? Visceral fat boosts production of bad cholesterol in your arteries and forms plaque. This plaque gets inflamed and causes swelling that narrows arteries, restricting passage of blood…which increases blood pressure and strains the heart and damages tiny capillaries. And while both subcutaneous and visceral fats are dangerous in excess, visceral is far worse. How Your Visceral Fat Can Kill You (Even if You’re Not Obese) The health risk of visceral fat goes far beyond not fitting into your favorite pair of jeans. A study by European Society of Cardiology Congress discovered visceral fat is WAY more dangerous than we ever thought…especially for women over 55 years or men over 45 years. So if you fall in this age range, pay attention closely! New research from Mayo Clinic found being normal weight with excess belly fat is actually riskier than being obese! And we all know how obesity puts us at risk for disease…turns out visceral belly fat is MUCH worse. In the study, they took 12,000 Americans 18 and older. They looked at waist and hip measurements and diseases they already carried. Subjects with normal BMIs but with higher waist-to-hip ratio were TWICE more likely to die from any cause, compared to obese subjects.  Even worse, they were 2.75 times more likely to die from heart disease! So if you’re not obese, it doesn’t mean you’re safe. Here’s why… People with larger midsections (and deep visceral fat) tend to lose sensitivity to insulin, a hormone that helps us burn energy. Which means, your body could be off-balance, and likely to develop insulin resistance syndrome or metabolic syndrome. People with insulin resistance often develop type 2 diabetes, high blood pressure, and heart disease. Plus, it releases more inflammatory molecules into your body CONSISTENTLY. That’s right, it happens without you even trying! Simply having visceral fat triggers the inflammation on a regular basis. And we all know inflammation makes it nearly impossible to lose weight. So, if you have visceral belly fat and want to fight this down… Here’s How to Melt Away Visceral Fat and Lose Inches Off Your Waistline Remember the #1 silent killer and anti-weight loss culprit: inflammation. So to get rid of belly fat, we want to fight the inflammation in our bodies first and foremost. But what causes inflammation in the first place? It has everything to do with your gut. If you have a sick, “leaky” gut (and I’m willing to bet most of you do), the walls of your gut break apart, making it easy for metabolic waste and microbial toxins to enter your bloodstream. A sick, “leaky” gut is caused by a couple things: 1) Antibiotics that get rid of the good bacteria 2) A poor diet 3) Stress! Stress poisons your gut’s microbes’ environment. 4) Insulin resistance. When you eat a ton of carbohydrates, you jack up your blood sugar…skyrocketing your levels of insulin, and giving you insulin resistance. Which means, instead of turning those carbs into energy, it’s stored as fat in–you guessed it–your belly. So if you want to get rid of your belly fat once and for all, you need to fill your diet with inflammation-healing foods, and incorporate intermittent fasting into your week. The Irresistible Inflammation-Busting Elixir We already talked about carbs as the culprit to inflammation. Without carbs, what can you eat? One of my favorites (and by far the most effective in fighting inflammation and melting away fat) is bone broth–it heals and protects your gut from losing beneficial bacteria it needs to fight off inflammation. Which means, sipping on delicious bone broth gets rid of the belly fat problem right at the source! Bone broth has plenty of anti-inflammatory, gut-healing nutrients. It also has collagen for smoothing out your wrinkles, protein to keep you full, and SO much more. Plus, the most evil culprit to belly fat is the Sugar Demon. And we all crave sugar every once in awhile…it’s hard not to! But adding bone broth to your diet and following my Bone Broth Diet will curb those sugar cravings that often derail your healthy diet. And best of all, you eat delicious foods you never knew were healthy. (Picture yourself eating Sweet Black Cherry jello for dessert…while dropping inches off your waistline!) Intermittent Fasting Your Way to a Slimmer Waistline I know the word “fasting” has a bad reputation. Before you write this off, let me clear the air: intermittent fasting is FAR different from starving yourself. While intermittent fasting, you take a break from eating only twice a week. Because you’re taking in fewer calories, well, you lose weight. But what’s different about this is, during intermittent fasting, I recommend you drink cups of bone broth throughout the day. Which means, you don’t miss out on nutrients on your fast days, AND you won’t be hungry. That way, it doesn’t even feel like you’re fasting or like you’re on a diet. Which is why it’s so easy to keep off the pounds and make a healthy lifestyle change once and for all! Hundreds of women (and counting!) are dropping the pounds with the Bone Broth Diet and intermittent fasting and saying sayonara to belly fat for good: Ariane C. lost 5.6 inches off her waist and 27 pounds total (17 pounds in 21 days!)…without exercise! And the weight keeps coming off. “This is a lifestyle change for me–not just another short-term fad diet.” Regina C. lost 5” off her waistline, 3” in her hips, and .5” in her thighs in only 21 days! “It changed my life and how I think and feel about food for the first time in my long journey of yo-yo dieting.” Claudia W.: “My goal was to lose 10 pounds and 2 inches of my waistline. In 21 days, I got rid of 11 pounds and 4 inches of my waist! I am SO proud of myself for this, and I look forward to the ongoing diet change after the 21 days.” It doesn’t matter how old you are, or how far you are into your healthy lifestyle. As long as you start now, and do it the right way, you could trim your waistline and get rid of that deadly visceral belly fat. It all comes down to eating healthy and incorporating intermittent fasting into your diet! Keep thinking Big and living BOLD!

Every week, new patients tell me, “Kellyann, I don’t know what’s wrong with me. I just can’t control my urge to eat.” They think their problem is low willpower, and they blame themselves. But I know better, because the culprit isn’t low willpower. It’s a biological phenomenon called leptin resistance—and if you’re battling food cravings yourself, you need to understand your enemy. So here’s the story. What is leptin? If you’re not familiar with leptin, it’s a hormone made by your fat cells. Put simply, leptin tells your brain whether you have enough stored energy to do the things you need to do. I call it your hunger trigger, because when it gets too low, you crave food. For millennia, leptin did its job effortlessly. When people had enough fuel in their bodies, their leptin levels rose and they felt full. When they had too little, their leptin levels dropped and they got hungry. Simple, right? But then we started eating a diet that’s massively overloaded with carbs—and that’s when it all went off the rails. Here’s why. How a high-carb diet short-circuits leptin’s message It seems counter-intuitive, but if you eat pizza and bread and rice and French fries from sunup to sundown, you aren’t going to feel satisfied… you’re going to feel hungry. Why? Because when you load up on carbs, you’re spiking your leptin levels all day long. At first glance, this seems like a good thing. After all, that big dose of leptin is telling you that you’re not hungry. However, there’s a catch. Eventually, that non-stop leptin overdose leads to leptin resistance. This is similar to insulin resistance—and in fact, insulin resistance generates leptin resistance. We’re still unraveling the connections, but one link between the two problems is that insulin-resistant people have high levels of triglycerides, which appear to block the transport of leptin into the brain. Because leptin resistance prevents your brain from receiving the “I’m full” message, it can make you feel a powerful urge to reach for the nearest cupcake or bagel even if you just ate breakfast two hours ago. And it can make your body panic and say “Eat!” even if you have plenty of energy stored in your fat. How to reset your leptin What’s the solution to leptin resistance? It’s the same as the solution to insulin resistance: Cut the carbs. Stop spiking your leptin levels all day long, and soon your brain will be able to hear leptin’s message again. As a result, those food cravings will start to disappear. I’m reminded of the experiences that Lora Probert, a member of our Bone Broth Diet test group, shared with me for my book, Dr. Kellyann’s Bone Broth Diet. She told me that when food was in front of her, “I had to eat it. If I saw it, I wanted it. It was a real struggle.” When Lora started my diet, she was skeptical when I told her that her cravings would vanish. But during her diet, she went to four birthday parties and didn’t have any urge to dive into the cake or pizza. “That to me has been really, really amazing,” she told me. “That I feel like I have control over my food and I’m not missing the chocolate and the cake and the ice cream. It’s been life changing for me.” I hear this story over and over again from people who switch from a high-carb diet to a low-carb diet centered around healthy, natural foods. People whose whole lives used to revolve around food—especially the sweet, sugary, carby foods that are so tempting when we’re hungry—now tell me that they can walk right by the cookies and chips at the store without a single twinge. In fact, some of them tell me that it’s actually a chore to eat a bite of birthday cake at a party! So if you’re tired of letting cravings control your life, it’s time to take charge. Cut down on grains—or better yet, eliminate them entirely. Banish sugar, and get high-fructose corn syrup out of your life because research shows that it’s a huge culprit in leptin resistance. Instead, eat a diet that’s rich in vegetables, high-quality proteins, and healthy fats like coconut, avocado, and clarified butter. Things won’t change overnight—but keep it up, and one day you’ll be surprised to realize that your cravings are history. For even better results, take these steps as well: Break the sugar substitute habit. Limit your use of artificial sweeteners, because they can cause leptin resistance. Get more sleep. A large-scale sleep study showed that shortened sleep causes levels of leptin to drop, levels of ghrelin (a hormone that triggers hunger in a different way) to rise, and weight to increase. Reach for your mug. Drink a cup of bone broth when you have a craving. It’ll make you feel satisfied without adding any of those leptin-hiking carbs, and it’s loaded with calming nutrients including glycine and magnesium. If you’ve suffered from intense food cravings for years, you may doubt that you can free yourself from them. But follow all of these steps, and I’m betting that those cravings will start to ease within weeks, and will eventually disappear altogether. At that point, for the first time in years or even decades, food won’t control you… you’ll control it. Keep thinking Big and living BOLD!      

Paleo f(x) Friday, May 19 through Sunday, May 21, 2017 in Austin, TX I'm excited to be presenting at Paleo f(x)™ again this year. Don't let the name fool you. Paleo f(x) is so much more than presentations on eating Paleo. Paleo f(x) is the world’s premier wellness event, covering health, nutrition, fitness, sustainability, & everything in between. This year I'll be doing a bone broth cooking demo and presenting on the powerful benefits of bone broth and fasting. I'm honored to share the stage with such great educators like Dr. David Perlmutter, Dr. Sarah Ballantyne, Mark Sisson, Robb Wolf, Chris Kresser, and many others like them who are also on a mission to help people live healthier and more fulfilling lives. If you've never attended Paleo f(x) it's something to consider. This event has sold out the last 4 years--a testament to what a supportive and motivating event Paleo f(x) is. Learn more or register for this life changing event at Paleo f(x). Keep thinking Big and living BOLD!

I remember one afternoon walking along the cobblestoned streets of Notting Hill, West London — the charming quaint town where I was so fortunate to have once lived. In front of a local pub around the corner from my flat, a ton of fancy cars were lined up. One had the American flag waving from its door. There were guys dressed in suits with funky earpieces and serious faces, (like the agents from the movie Matrix). I thought … wait a minute is that the President’s limo? I walked toward the pub on that empty alley and before I knew it a rope was put up in front of me and I was advised to stand back. In what seemed like a split second, a crowd showed up, standing behind me in a line all held back by a rope. I had a feeling it wasn’t the fish and chips everyone was waiting for. Since there were no smartphones yet, people actually started talking in line. I learned that the English gentleman standing next to me was an MD, who practiced alternative medicine on Harley Street in London (the main doctor-offices drag in London).  I refer to him as “Dr. Good-looking,” for obvious reasons. We had a nice chat about homeopathy, the Queen Mother and Wimbledon. Before we knew it, out walked President Bill Clinton with Hilary by his side. He walked over to the crowd and waved, and looked right at my new friend and me, and said “It’s a pleasure to see you today.” After he entered the limo, I turned to “Dr. Good-looking” and said, “Seriously, did that just happen?” That was crazy!  He turned and stupefied me by saying, “It’s a shame, isn’t it?” I looked at him clueless. He then said, “Your President is a sick bloke. He’s a heart attack waiting to happen.” I of course said, “How in the world would you know this? He then asserted, “Look at his face, his nose, his red eyes. He is loaded with Inflammation…” “Dr. Good-looking” wasn’t all good looks, but brains, too, because it wasn’t too long after that President Clinton was diagnosed with heart disease, and a quadruple bypass followed! I never forgot our conversation, the “face of inflammation” or lost the lesson. President Clinton had no idea he was living a lifestyle and had all of the secret markings of inflammation. How can inflammation affect your body? If we had our own personal full-body X-ray, we may be surprised at what we’d see, and we’d also make different choices, so why not pretend that you can see your entire body and its goings-on! I bet you even have an idea of what it looks like, based on your lifestyle choices. First, let me clear something up. There is good and bad inflammation. Your body has a pretty powerful defense system. The good inflammation, or the NORMAL inflammation, is imperative for survival. Definitely your friend. Normal Inflammation (acute inflammation) is your body’s rapid response to injury or illness. Think about this happening when you, for example, sprain your ankle, get a sore throat, a sunburn or a cut. What you don’t want is BAD inflammation (chronic inflammation), which causes your immune system to run amuck. Chronic inflammation becomes like a forest fire that you can’t put out. The biggest take-home and reason why you shouldn’t have chronic inflammation on your radar is hidden inflammation is the ROOT of all chronic illness, like heart disease, diabetes, autoimmune diseases, cancer and even obesity. What are the signs of chronic inflammation? Feeling “heat” like your joints are on fire Skin problem Allergies and asthma High blood pressure Continual bowel problems (constipation, diarrhea or bloating) Chronic fatigue Ongoing pain in the body Are there tests to determine if you have inflammation? Yes, there are several, but the most common for non-specific inflammation is C-reactive protein, which is a simple blood test. Doctors will look for Elevated High Sensitivity C-reactive protein (HS-CRP). Other tests and what doctors look for to determine inflammation: SED Rate High levels of homocysteine Elevated ferritin in the blood Elevated HDL Elevated monocytes can be a secondary indicator Elevated blood glucose How do my habits affect inflammation? Pro-inflammatory habits Stress out all of the time Eat like a fool as a rule and not as exception Eat inflammatory NO fats like refined seed oils (canola, corn, partially hydrogenated, sunflower, safflower, etc.) Work all of the time and find no balance Are in a paradigm where you are doctored up on modern medicine and don’t find a wellness outlet to manage health Think negatively (i.e., engage in “stinking thinking”) and are critical of others Running super low on vitamin D (most of us are, so PLEASE get your levels checked) Your diet is filled with sugar, gluten and dairy Don’t move your body (humans are designed to move a minimum of one hour daily) Live like a hermit without human connection (with all of the meet-ups, interest groups and clubs, there is a place for you somewhere) How do I reduce inflammation? Eat a diet that consists of real foods as a rule and not an exception (see more below) Create strong, healthy digestive health (more on this in future posts) Take a good quality fish oil Get enough sleep Have positive relationships Play and connect with others Exercise and find time for movement at least one hour per day Unplug from electronics once in a while Keep your toxins down where you can (cleaning supplies, air quality, make-up and creams, etc.) It all matters!  All of these lifestyle big hitters affect your molecules in such a way that you either create inflammation, or you don’t. That’s it. Foods that impact inflammation What are pro-inflammatory foods you should say ‘no’ to? Sugar Poor-quality “NO” oils Artificial sugars Refined natural sugar like agave Most grains Frozen yogurts Cheese sticks 100-calorie snack packs Most bottled salad dressings Most packaged spice mixes and dips Vegetarian meats (soy burgers, veggie loafs, soy dogs) What are anti-inflammatory foods you should say ‘yes’ to eating? Grass-fed meats (filled with a good ratio of omega oils and CLA’s — anti cancer fighters) Oily fish (like salmon and sardines) Extra virgin olive oil Fresh or frozen berries Fresh or frozen vegetables Avocado Bone broth and collagen Olives Dark chocolate Fish oils Red wine (in moderation) A food guide that will help you choose anti-inflammatory foods If you are interested in MORE Yes and No foods download my FREE Yes and No foods guide. And remember, the choice is YOURS. Keep thinking Big and living BOLD!

Don’t you just LOVE spring? The flowers and trees are blooming, the sun is coming out, and bright colors are in season. Plus, it’s perfect weather for picnics and playing outdoors. Except one thing: allergies. The runny eyes, the constant sneezing and sniffling….it’s not a pleasant experience. And most of us have been dealing with it since we were children. Now, we all know pollen is to blame for our hay fever…but did you know allergies are actually caused by inflammation?  Swollen eyes, stuffy noses, itchy throats…that’s all inflammation in its external form. I’ve talked about inflammation before, and how it stops you from losing weight and gives you a leaky gut. Turns out, even worse, it’s also to blame for your allergies! All the more reason to fight it off. To understand how to treat your allergies, let’s look at how it works. Starting with… What exactly is an allergy? An allergy is your body’s reaction of the immune system. When your body encounters something it’s allergic to (like pollen), it’s as though it’s under attack…and it releases antibodies, triggering–you guessed it–inflammation. Even though the allergen is harmless, your immune system sees it as a threat to your body. But before you reach for your Allegra, Claritin, Flonase…consider the natural, less harmful alternatives…and get to the root of the problem first and foremost. And what about histamines? When you go under an allergic reaction, your body produces histamines, which then causes inflammation. Histamines technically cause your allergy attack symptoms–watery eyes, sniffly nose, tiredness, and sneezing. Which means you should take an antihistamine, right? Not necessarily. Antihistamines don’t treat the root of the problem, only the symptoms you experience. Which gets rid of the sniffles and sneezes for the moment, but it will keep coming back and you’ll continue to experience these allergies. So what is the root of allergies, and how do you treat it? “All disease begins in the gut.” -Hippocrates Hippocrates had it right, ladies and gentlemen. Your immune system plays a huge role in your allergies. And remember, your gut is the main part of your immune system.  A healthy gut is the foundation for ALL of your health, since it’s such a major part of your immune system. Which means your gut makes the call whether something is harmful to your body or not, and whether an allergic reaction must happen. Studies show probiotics treat seasonal allergies and even prevent it. And remember, inflammation affects your gut the most. So if allergies are caused by inflammation, get rid of it by treating your gut with care. Once you treat your leaky gut, you boost your immune system and protect yourself from those pesky seasonal allergies. Eating the right foods and taking certain supplements can treat your allergies symptoms  (and it’s not just local honey!) Heal your gut with these delicious foods and natural herbs  Probiotic supplements aren’t the only way to heal your leaky gut. You can eat your way to a healthy, glowing gut, too! FIrst and foremost, bone broth is my favorite treatment for a sick gut. The gelatin (cooked collagen) in bone broth stabilizes your gut mucosa by decreasing damage from excess acid. It increases protective mechanisms such as gastric mucosal blood flow. Gelatin also heals and protects the gut with its anti-inflammatory, immune regulatory, and cell-protective activities. In addition, bone broth is rich in glycine, an amino acid with anti-inflammatory powers. Plus, it tastes a lot better than Benadryl! Secondly, get your daily dose of Vitamin D to support your immune system. The Children’s National Medical Center discovered children with severe asthma and seasonal allergies were 20 times more likely to have a vitamin D deficiency than children without. On top of that, The Endocrine Society says just about everyone needs a vitamin D supplement, even if you get plenty of sunshine everyday. So your chances of having a vitamin D deficiency are high! Finally, if you really want to treat your allergy symptoms, make sure you get natural antihistamines. As you age, your body stops producing as much glutathione, which is an antioxidant that prevents damage to your cells and is essential to maintaining a healthy, strong immune system. Plus, your glutathione levels can predict how long you’ll live. So, take your glutathione and keep those levels healthy. Another natural antioxidant that’s found in onions, apples, and even red wine is quercetin. It has antihistamine healing powers without the drowsiness of Benadryl. It even reduces inflammation in the airways to help you breathe with ease. You can take it as a supplement or enjoy a glass of red wine (but don’t go overboard). Cheers!   What NOT to Eat Just like there are foods that prevent allergies…there are also ones that trigger inflammation and a leaky, sick gut. First up is dairy, one of the most inflammatory foods. That means milk in your coffee, cheese on your charcuterie board, and yogurt. I know it’s delicious, and difficult to give up, but consider this. Studies have shown  those with significantly higher inflammatory scores ate more dairy products than those with lower scores. You don’t have to know your inflammatory score to know you should avoid dairy if you want to prevent your allergies and keep inflammation low! The second evil culprit is gluten. When you eat wheat (yes, even whole grains!), you’re essentially taking a blade and slashing the walls of your gut. Which makes your gut leaky, letting in harmful microbes to your gut and causing an inflammatory reaction. This happens to you even if you don’t have celiac disease! Hardly anyone is immune to the inflammation caused by gluten. So, skip that piece of bread and eat healthier carbs, like sweet potatoes or yucca. In my Bone Broth PLUS Diet 80/20 program, I show you delicious substitutes to gluten and dairy (even if you LOVE pasta and ice cream). You’ll fight inflammation, heal your gut, and melt away the pounds for good…with delicious recipes fad dieters DREAM of eating. Here’s to a beautiful, healthy spring season! Keep thinking Big and living BOLD!

Isn’t it funny how Easter traditions change over time… and how they stay the same? When I was a kid, Easter meant dressing up, going to church, and having relatives visit. But for me, I confess, it was really about the candy. (In particular, I loved those neon-colored marshmallow chicks—I could eat a whole package in one sitting.) Of course, once I grew up and became a nutritionist, I wasn’t about to let my own kiddos binge on all those artificial colors and flavors. But as a good Italian girl, I’m a big believer in holiday traditions—and in our family, Easter isn’t complete without Easter baskets and a good, old-fashioned Easter egg hunt. So I tweaked the rituals a little. I filled my boys’ baskets with the healthiest treats I could find or make from scratch, along with non-candy treats like toys and books. Then I loaded half of the plastic eggs for our hunt with jelly beans, and stuffed the other half with coins and a few dollar bills. I admit, I was a little worried about how my sons would react to me tinkering with tradition. But as it turned out, they were fine with their Easter baskets being less junky than their friends’ versions. (I guess you learn to expect this sort of thing when your mom is a nutritionist!) Better yet, they loved the new “money egg” idea. In fact, the Easter egg hunts around my house got pretty intense once there was money on the line. Yes, my boys and all their cousins scattered across the yard looking for candy... but cold hard cash was what they really wanted. I was thinking back on these memories the other day, and it made me laugh. Then it made me think about holiday traditions. We all need to tinker with these traditions a bit as time goes by—and even when we’re doing it for a good reason, it can give us a little twinge. For instance, if you’re slimming down and getting healthy on my diet right now, I know you may be missing your Nonna’s famous Easter bread or your mom’s pastiera. Or if you grew up with the Standard American Easter Basket, you may be pining for Peeps and Cadbury Eggs. But think back, and you’ll realize that the best holiday moments aren’t about food. For me, Easter brings back memories of watching that herd of kids chase after plastic eggs as if each one contained a million bucks. It reminds me of precious moments of spiritual renewal. Above all, it reminds me of how lucky I am to be part of a fun, crazy, love-you- no-matter- what family. And I know that it’s fine to tweak our Easter traditions to make them healthier, as long as we’re all together to enjoy them. So this Easter, focus on the real treasures—not the chocolate and sugar and food coloring that you’re passing up, but the memories you’re making right now with the people you love. And from my family to yours, Buona Pasqua—Happy Easter!   EXPLORE MORE HOLIDAY IDEAS >  Dr. Kellyann's Christmas Traditions and Memories — Holiday recipes and Dr. Kellyann's favorite Christmas traditions. >  Here’s wishing you a perfectly imperfect Thanksgiving! — Thanksgiving ideas that balance enjoyment with health. >  Paleo Snacks - Halloween Trade-Offs and Caramel Apples — Healthy Halloween snack swaps for kids and adults. >  5 Tips for Keeping Your New Year’s Resolutions — Five strategies to make New Year's goals stick. >  Be Prepared to Crush Your New Year’s Goals — Preparation work that determines your success. >  Turn Your New Year's Resolutions into Habits — The science of habit formation for lasting change. >  Why You Should Make Your New Year’s Resolutions NOW — Starting now increases long-term success.  

You know what I always say: What goes on your skin also goes THROUGH your skin and into your bloodstream. That’s a little scary, isn’t it? And it means that in addition to thinking about what’s in your food, you need to think about what’s in those skin care products you slather on so liberally. Today, in particular, I want to talk about soaps and creams. Most people simply grab common brands of these at the grocery store, but that’s not a good idea because there are nasty things hiding in many of them. For instance, grocery-store soaps and creams frequently contain: Parabens. These are estrogen mimics that mess with your hormones and may increase your risk of breast cancer. Phthalates. These chemicals are endocrine disruptors that can throw your hormones out of whack. Sodium lauryl sulfate. This additive can irritate your skin, eyes, and lungs. Worse yet, it can bond with other common soap ingredients to become nitrosamine, a carcinogen. Diethanolamine (DEA): This foaming agent bonds with other chemicals in soaps to create a powerful carcinogen called NDEA. Synthetic fragrances. “Fragrance” is an innocent-sounding word, but the aromas in soaps and creams are often created by adding very toxic chemicals. And as for those unnatural blues, greens, and purples—if you don’t trust artificial colors in your food, don’t trust them in your soaps and cream, either. The great news is that today, you have choices—and you can choose not to buy soaps and creams that contain toxins like these. In fact, stores like Whole Foods and Sprouts, and online marketers like Amazon, now carry dozens and dozens of brands billed as toxin-free. However… it’s one thing to say that your products are non-toxic, and another thing to prove it. And when it comes to calling soaps and skin creams safe, not everyone is telling the truth. That’s why you need to do your homework. Luckily, thanks to the Skin Deep database created by the Environmental Working Group (EWG), this is easy to do. In addition to rating skin care products from best to worst, the EWG now offers a “verified” designation to manufacturers who go above and beyond to create products are safe for you to use. In the soaps and creams categories, here’s a sampling of the EWG-verified winners: Attitude Natural Body Wash. This apple-scented soap is hypoallergenic as well as toxin-free. Be Green Bath and Body Gel. This gel comes in three versions: calming lavender, uplifting orange, and unscented. Makes 3 Bar Soaps. These are made from organic oils, and come in scents including lavender vanilla, orange blossom, and coriander ginger. There’s also an unscented version. Sally B’s Skin Yummies Foaming Hand Soap. These come in lemongrass, lavender, citrus vanilla, and peppermint, and you can get unscented as well. Opas Bar Soaps. These are available in scents ranging from classic chamomile and French lavender to frankincense, holiday spice, and (really!) beer. Desert Farms Camel Milk Soaps. Luckily, these soaps don’t smell like camels at all. Instead, they come in citrus, lavender, and peppermint scents. Cocoon Apothecary’s Rosey Cheeks Facial Cream. This anti-aging cream is loaded with natural ingredients including rosehip oil, avocado oil, and shea butter. Sonage Soufflé Cream. This fluffy skin cream is packed with natural antioxidants. Be Natural Sea Kelp Daily Moisturizer. In addition to kelp, this moisturizer contains ingredients including red raspberry seed oil, aloe vera, and anti-inflammatory aspen bark extract. Finally Pure Hand and Body Lotion. Rich in jojoba oil, avocado oil, and other nutrients, this lotion comes in a range of scents including pink grapefruit, almond vanilla, and rosemary mint. There’s an unscented version as well. Each time you say no to toxic soaps and creams and choose clean versions like these instead, you’ll lower your body burden of harmful chemicals. This is even more crucial if you’re pregnant, because a number of chemicals in soaps are especially dangerous to unborn children. By the way, if you’re currently using products labeled as safe and non-toxic, check them out anyway. I was surprised to discover that a few popular brands got poor ratings. How to get quality on a budget Now, I’ll be totally up-front with you: None of these soaps and creams are as cheap as the stuff you can get on sale at the grocery store. But getting sick isn’t cheap either, right? So if you ask me, toxin-free products are a wise investment. Besides, even if your budget is really tight, there are still ways you can afford quality. Here are a few tips: Buy a high-quality liquid soap and dilute it with water so it goes further. Use bar soaps rather than bottled soaps, because they last longer. Shop the sales. If you’re willing to explore a variety of brands, you’re likely to find some deep discounts. Go back to basics and use coconut oil or olive oil. Coconut oil is an awesome skin cream, loaded with skin-nourishing lauric acid and other nutrients. Olive oil also is a good choice; it works best if your skin is slightly damp when you apply it. Oh, and here’s one more tip for getting the good stuff without shelling out lots of money: Go the “gift” route.  Put natural creams and soaps on your birthday and holiday wish lists, and get your friends and family to buy them for you. It’ll make shopping easy for them… and you’ll get the gift of smooth, clean, toxin-free skin! Keep thinking Big and living BOLD!

Question: What’s better than spending an hour relaxing in a hot bath with a good book and a cup of tea (or maybe a glass of wine)? Answer: Discovering that it’s actually good for you! If you’re a fan of baths, you already know that they can relax you, ease aching joints, and help you sleep better. But guess what: New research shows that they also can help you lose weight, lower your blood sugar, reduce your inflammation, and lower your blood pressure. In the new study, described in a recent Newsweek article, researchers asked 14 lean or overweight men to cycle for 60 minutes or soak in a hot bath for an hour. The researchers found that: While cycling burned more calories than bathing, the bathers still burned as many calories as they would in a half-hour walk. Participants who took a hot bath actually had lower peak blood sugar levels after a meal than participants who exercised. The bathers had anti-inflammatory responses similar to those seen in the exercisers. The study builds on earlier research showing that hot baths can lower your blood pressure , and that regular sauna visits may reduce your risk of stroke or heart attack. In addition, there’s evidence that soaking in a hot tub could help Type 2 diabetics get better control over their blood sugar. How awesome is that? Simply by enjoying a hot bath, a sauna, or a dip in the hot tub, you can get slimmer and healthier. That’s my kind of no-sacrifice lifestyle change! Before you bathe… Before you head for the tub, however, I have some important advice: When you take baths, avoid bath bombs and bath oils loaded with artificial colors, scents, and other nasty chemicals. Remember—what you put on your skin winds up in your bloodstream as well. So reach for these healthy alternatives: Epsom salt. Epsom salt is simply magnesium sulfate—and unlike artificial bath bombs, it’s very, very good for you. It’s calming, it helps to smooth your skin, and it’s great for easing your aches and pains after an intense workout. Simply add a cup or two to your bath water, and stir until the salt dissolves. (If you’re pregnant or nursing, check with your doctor first.) Home-made bath bombs. When you make your bath bombs from scratch, you can get all of the fizz without any of the toxins. Homemade Gifts Made Easy has a great, natural bath bomb recipe in their DIY Guide to Natural Bathroom Products. Green tea. In addition to drinking a cup while you’re soaking, brew some tea in your bath water! Just pop five or six bags into the tub at the start of your bath. It’ll turn the water an interesting color, and it’s very soothing and will help you detox. For an even more relaxing bath, add Epsom salt as well. Non-toxic commercial bath bombs and bath oils. As you might already know, I’m a huge fan of the Environmental Working Group’s “Skin Deep” site, which rates skin care products. At this site, type in bath bombs or bath oils, and you’ll find lots of healthy options. Lavender essential oil. Add a few drops of this fragrant and soothing oil to your tub, after doing a patch test on your skin to make sure you’re not sensitive to it. To get even more benefit from your bath… Being selective about what you add to your bath will help to ensure that it’s healthy and toxin-free. In addition, here are some tips for making sure you get the maximum calming and stress-relieving power from your tub time: Leave your phone outside the bathroom. A quick digital “detox” is good for your mind and soul.And trust me—the world will keep turning for an hour without you responding instantly to every call and text. Play soft music. Research indicates that relaxing music can help you recover from stress faster. Light some candles. Avoid candles with artificial scents and colors. Beeswax tea lights are a great alternative. Research shows that even a few minutes of reading can lower your stress levels dramatically. So lose yourself in a romance novel, a thriller, or even the latest issue of People. Above all, don’t rush yourself. If the bath water gets cold, heat it up again, and read another chapter of your book. The laundry, the dishes, and the family drama can all wait. And remember, you’re not just goofing off in that bath—as the science shows, you’re getting slimmer and healthier, too. So soak all you want… it’s good for you! Keep thinking Big and living BOLD!

One of the most important pieces of advice I give my patients is, “Don’t sacrifice—swap!” That’s because there’s a delicious and healthy alternative for every high-carb, unhealthy dish. All it takes is a little creativity, and you can enjoy any food you like. For instance, if you’re pining for spaghetti and meatballs right now—or for fried rice or a cool Asian noodle salad—you can go right ahead and have it. It’s just a matter of swapping out rice and grain-based noodles for yummy, low-carb alternatives. Here are ten of my favorites. If you're interested in more food swaps, check out my Food Swap Guide! Zucchini noodles. Everyone loves “zoodles,” and they’re easy to make with a spiralizer, julienne peeler, vegetable peeler,or mandolin. I like to make my zoodles with both zucchini and yellow squash, for more color. For extra flavor, saute your zoodles gently with garlic in a little olive oil before adding them to your sauce. In addition to making zoodles for spaghetti, you can make pappardelle-style zoodles by using a peeler to slice one-inch- wide strips. And thinly sliced zucchini “coins” make a great substitute for lasagna noodles; here’s a good recipe from Sarah Fragoso. Cauliflower rice. This takes just minutes to make, and—like regular rice—it’s incredibly versatile. Simply pulse cauliflower florets quickly in a food processor until the pieces are the size of rice grains, and then mix them with your favorite flavorings. Here’s a fun cauliflower “fried rice” recipe from Dr. Kellyann’s Bone Broth Cookbook: CAULIFLOWER “FRIED RICE” Prep Time: 5 minutes • Cook Time: 10 minutes • Yield: 4 servings 1 medium head cauliflower, cut into florets (about 4 cups) 1 tablespoon toasted sesame oil 4 scallions, very thinly sliced (whites and greens kept separate) 1 large carrot, finely chopped 2 cloves garlic, minced 2 eggs, beaten 3 tablespoons coconut aminos 1⁄2 cup mung bean sprouts In a food processor, pulse the cauliflower florets until they resemble small grains of rice. In a large skillet, heat the oil over medium heat. Add the scallion whites, carrot, and garlic and stir-fry until fragrant, about 5 minutes. Add the cauliflower and cook, stirring constantly, until the cauliflower is tender but not mushy, about 5 minutes. Push the cauliflower mixture to the sides, leaving the center clear. Add the eggs and scramble until fully cooked, about 2 minutes. Stir everything together, then stir in the coconut aminos, scallion greens, and sprouts. Serve immediately. Spaghetti squash noodles. These are packed with powerful nutrients, and they have a mild flavor that blends well with any sauce. They’re especially fun to make with kids, who love scooping the strands out of the squash. Here’s my recipe for rich, warming Spaghetti Squash and Meatballs. Sweet potato noodles. Spiralize sweet potatoes, and you get a firm, slightly sweet noodle that holds up well in soups and broths. Here’s a great recipe from Paleo Comfort Foods that pairs sweet potato noodles with a spicy, creamy pepper sauce. Celeriac (celery root) noodles. Believe it or not, those ugly celery roots—which some people compare to the mandrakes in Harry Potter—can turn into beautiful noodles. Here’s an awesome recipe for Celeriac Noodles with Parsley Pesto from my friend Mark Sisson. Broccoli noodles. The florets on broccoli always get the attention… but don’t toss those stems! Instead, spiralize them and use them as the base for a yummy salad. Here’s a cool recipe for Broccoli Stem Noodles with Ginger-Sesame Dressing from All Day I Dream About Food. Cucumber noodles. If you’re a fan of cold, refreshing noodle salads, you’ll love these—and all you need to make them is a spiralizer or julienne peeler. Here’s a wonderful recipe for Cold Cucumber Sesame Noodles from my friend Melissa Joulwan. Parsnip noodles. This is another great option if you’re pining for Asian-style noodles. Try them out in this recipe for Crispy Fried Parsnip Noodles from Comfort Bites Blog. Sweet potato gnocchi. When I said that there’s a healthy substitute for everything, I meant everything—even gnocci! Check out these adorable little bites from Paleo Pumpkin. (They also call for cassava flour, which is made from yucca root and is a healthier non-grain alternative to regular flour.) Peppers. If you want to transform meat and sauce into a one-pan meal, try replacing pasta or rice with either chile peppers or bell peppers. For instance, check out this Chile Relleno Breakfast Casserole from Popular Paleo. And here’s my stuffed pepper recipe from Dr. Kellyann’s Bone Broth Cookbook — a family favorite: STUFFED PEPPERS Prep Time: 15 minutes • Cook Time: 25 minutes • Yield: 4 servings 2 teaspoons plus 1 tablespoon olive oil 1 pound ground bison or lean ground beef 4 bell peppers (any color), tops cut off and chopped, cores removed 1 pint cherry or grape tomatoes, halved 1 yellow onion, finely chopped 1 zucchini, cut into 1⁄2-inch dice 1 chipotle in adobo (optional), finely chopped 2 cloves garlic, minced 1 teaspoon ground cumin 1 teaspoon ground coriander 1⁄4 teaspoon Celtic or pink Himalayan salt 1⁄4 teaspoon freshly ground black pepper Chopped fresh cilantro, for garnish Heat the oven to 375°F. In a large skillet, heat 2 teaspoons of the oil over medium heat. Add the bison or beef and cook, stirringoccasionally and breaking it up with a spoon, until just barely cooked through, about 5 minutes. If the skillet seems dry, add the remaining 1 tablespoon olive oil. Add the chopped pepper tops,tomatoes, onion, zucchini, chipotle (if using), garlic, cumin, coriander, salt, and black pepper. Cook, stirring occasionally, until the bell pepper and onion are soft and the tomatoes have cooked down, about 8 minutes. Meanwhile, place the bell peppers in an ovenproof 9-inch pie plate or 8x8 baking dish. (If the peppers don’t stand up, carefully shave a bit off the bottoms, without cutting through, so they’re level.) Divide the meat mixture among the peppers. Pour ½ cup water in the bottom of the dish, cover, and bake until the peppers are softened and the tops are browned, about 30 minutes. Serve sprinkled with cilantro. TRY IT FOR YOURSELF! When you switch out pasta and rice for alternatives like these, you’ll get all of the flavor (and more), along with tons more nutrition. What you won’t get is a boatload of carbs that wind up on your belly. If you ask me, that’s a pretty awesome tradeoff — so promise me that you’ll give these easy, delicious swaps a try!  

It’s classic “mom” advice: Eat your greens. And you know what? Moms are right! In fact, one of the best pieces of advice I can give you, if you want to stay slim and healthy for your whole life, is to load your plate with greens every day. Here’s why: The fiber in greens fills you up, so you eat less and stay slim. That same fiber reduces blood sugar swings, helps to regulate your cholesterol, and keeps you regular. The vitamins, minerals, and phytonutrients in greens do everything from protecting your skin from sun damage to keeping your bones strong to lowering your risk for cancer. So working leafy greens into your diet every day is really, really important. However, I know that over time, you can develop “salad fatigue.” (Believe me, I’ve been there.) And even green drinks and veggie-filled smoothies can get a little old, if you eat them every day. But not to worry! If you find yourself getting burned out on salads, green drinks, and smoothies, here are seven other easy ways to work greens into your diet. Make wraps. You can use all sorts of greens in place of bread—for instance, Romaine, cabbage, and even blanched collard greens. To make a basic wrap, simply load your leaves with a high-quality, additive-free lunch meat. Add some sliced tomato and avocado (and any other extras you like), and slap on a little mustard, sriracha, or avocado mayo. Then fold everything up into a “burrito” or “taco” shape, and voila!—you have a super-healthy, low-carb sandwich. For variety, try egg salad or tuna salad, or go gourmet with an Asian lettuce wrap like this one at Paleo Plan. Make kale chips. These are fast, easy, and crunchy, and even people who hate kale love them. The only trick is to watch them very carefully, so they don’t burn. Here’s my recipe, and here’s a more sophisticated version to try on the grill. Cook up a frittata. Frittatas have so many advantages: They’re delicious, they’re versatile, and they’re simple. And here’s another point in their favor: They’re a terrific place to add those greens! For instance, check out this recipe over at Paleo Grubs for a “BLT Frittata” using spinach, kale, or chard. Cook your greens. For a change of pace, serve cooked greens instead of a salad. Here are two easy ways to do it: If you’re cooking a tender green such as spinach or bok choy, a quick sauté or stir-fry will do the trick. If you’re cooking bitter greens such as collards, dandelion greens, or turnip greens, you can saute them with pork fat or bacon and then cook them in chicken broth (preferably bone broth, of course!) until they’re tender. Here’s a good guide from the Kitchn. One reminder: If you cook your greens with bacon, be sure to use a nitrate-, sugar-, and gluten-free bacon. Stir greens into soups and sauces. This is a great way to work an extra serving of greens into your daily diet. For instance, stir sautéed spinach into tomato sauces, or add a little pureed spinach, kale, or Romaine to soups. Make “greensicles.” Seriously! Here’s a recipe at Paleo Mom that combines spinach, carrot juice, avocado, bananas, oranges, and lemon juice to make yummy popsicles that both kids and grownups will love. Go for microgreens. Microgreens are simply lettuces and other greens harvested when they’re just a few weeks old. These little greens are nutrition bombs, containing up to 40 times more nutrients than full-grown greens. You can toss them into wraps, use them to garnish soups and stews, or nibble on them out of hand. — With all of these options, you’re bound to find something you like. And whether you hide your greens in soups, turn them into chips, make them into wraps, or sneak them into sauces and soups, you’ll get the same slimming, healing power. So if you’re burned out on salads and green drinks, don’t abandon those greens… transform them! Keep thinking Big and living BOLD!

Are you loading up on probiotics like sauerkraut and coconut kefir—and on prebiotics like jicama, onions, and asparagus? If so, hurray for you! The first step in creating a healthy gut ecosystem is to feed it all the right foods (along with prebiotic and probiotic supplements), and I’ve already written about that. But you know me… I’m always nagging you to get even more healthy. So now, I want you to take extra steps that will help you build a beautiful gut. You see, eating right is only part of the story when it comes to your gut. Here are three other powerful actions you can take to keep it at its best. Relax! Yeah, I know—I know. Who can relax in this day and age? There’s always something more to do, whether it’s working overtime or tackling that overflowing laundry basket. But here’s the thing: If you want a healthy gut, getting a little R&R isn’t just an option. It’s a necessity. Chronic stress is absolutely devastating to your gut bugs. It lowers their diversity. It causes inflammation, which makes them sick. It causes you to eat (and drink) stuff that isn’t good for you, making them even sicker. It puts you at higher risk for infections that can lead to antibiotics—which are like dropping a nuclear bomb on them. So you need to battle that stress. In previous posts, I’ve shared some great ways to do this—from strategizing your yesses to practicing meditation. And right now, I’d like to share some even simpler ones. These take just a few minutes, so you can fit one or two of them into your life even on crazy days: Dance. If you only have ten minutes of free time, make the most of it! Put on your favorite music and boogie to it. It’s an instant stress reliever.  Laugh. Watch a comedy show clip, or queue up some silly YouTube videos. It’s fun and relaxing, and scientific research shows that laughing can actually improve the microbiome of people with autoimmune issues. No joking!  Share. Tell a friend that you’re stressed. Simply admitting it can help you get control over it.  Cry. Sometimes, you just need to let it out. So run the water in the tub and turn on the bathroom fan so nobody can hear you, and then indulge in a few weepy moments. Fix your makeup afterward, and nobody will know except you.  Say a quiet “thank you.” Gratitude is a great stress-buster. So once a day, when you have a few minutes of free time, think of ten things—large or small—for which you’re grateful. Exercise. Exercise helps you rein in your stress, fights chronic inflammation, and keeps your metabolism humming. So it’s no surprise that it also makes your gut bugs happy! Want hard evidence? In one study, researchers analyzed the gut bugs of 40 professional athletes participating in a pre-season rugby camp, comparing them to healthy controls. The athletes had a much higher diversity of gut bugs, a key indicator of gut health. In a newer study that controlled for the effects of participants’ diets, scientists found that cardiorespiratory fitness correlates strongly with higher gut microbe diversity. And again—I know that life is hectic, but even on days when you’re too busy for a full workout, you can work in some mini-exercise. Even little changes like these will make a difference: Climb stairs instead of taking elevators.  Park your car at the far end of the parking lot, rather than looking for the closest spot.  Do squats while you’re waiting for your nail polish to dry, do ab contractions while you’re showering, and do calf raises while you’re drying your hair.  Do sneaky exercises like these at your desk. These little tricks add up, and they’ll give you a good dose of exercise even on your no-workout days. Get your ZZZZs. You know how cranky you get when your sleep is disrupted? Well, your gut bugs get cranky, too! That’s because they have their own circadian rhythms, and altering your sleep pattern messes with these rhythms. In fact, if you work a swing shift or travel a lot, it can put you at higher risk for metabolic problems. What’s more, even sleeping regular hours isn’t good enough if you don’t sleep enough hours. Prolonged sleep deprivation causes low-grade chronic inflammation, which is murder on your gut bugs. So how can you improve your odds of getting a good night’s sleep? Here are some tips that can help: Establish firm rules for bedtimes—for both kids and adults—and stick to them.  Turn off the TV and all devices at least two hours before bedtime.  Keep your bedroom as dark as possible. Blackout curtains are a great investment.  Keep your bedroom temperature comfortable, and turn on a fan to improve the circulation.  Create your own bedtime routine; for instance, take a warm bath, read a book, or play restful music. (Lullabies work for grownups, too!)  Wear blue-blocking glasses for a few hours before bedtime (blue light suppresses melatonin).  Avoid drinking alcohol or caffeinated beverages within two hours of bedtime—and go easy on any liquids, so you won’t need to make a middle-of-the-night bathroom run.  Delegate more chores, so you aren’t running from sunup to sundown. — I know that all three of these simple steps—de-stressing, exercising, and getting more sleep—aren’t really all that simple when life gets crazy. And I confess that sometimes, I break these rules myself. (Don’t even ask me about last week.) So don’t kick yourself if you occasionally skip an exercise session, burn the candle at both ends, or let stress get the better of you. But do your best to take good care of yourself… because your gut bugs will thank you for it! Keep thinking Big and living BOLD!

Traditional foods are making a huge comeback these days, and one of the trends that makes me happiest is the return to fermented foods. From kimchi to sauerkraut to kombucha, these foods have been part of human history for centuries—and with good reason! While they may seem humble, they’re super-stars that supply us with the beneficial gut bugs we need to keep our metabolism and immune system operating at their best. So I’m delighted to hear from more and more of you that you’re adding these foods back into your diet. And today, I’d like to help out by answering some of the top questions I’m asked about them. Here they are. Fermented vs. pickled foods—what’s the difference? Pickling refers to preserving foods in an acid medium such as vinegar. That’s perfectly fine, but preserving foods in this way does not cultivate good bacteria. In fact, the pickled products in jars on your store shelves are pasteurized and contain no live bacteria at all. Fermentation, in contrast, involves preserving foods in a salt brine. This fosters the growth of good bacteria, while the salt in the brine prevents the formation of bad bacteria. Because fermented foods are perishable, you’ll find them in the refrigerated section in your store. But even refrigeration doesn’t guarantee that they’re fermented, so read the labels carefully to make sure you’re getting what you want. Fermented foods will be preserved in a salt brine, not in vinegar. Also, don’t just go by brand name. For instance, Bubbie’s kosher dill pickles are fermented, but the same brand’s bread-and-butter chips are pickled in vinegar. So again—read those labels! What about kefir and kombucha—and how about yogurt? Both kefir and kombucha are popular right now, and both of them are great ways to add probiotic power to your diet. Here’s a look at each one: Kefir is made from milk or coconut milk that’s fermented with a combination of bacteria and yeasts. I strongly recommend reaching for coconut kefir rather than dairy kefir, because milk causes severe problems for a lot of people—from bloating to diarrhea to skin breakouts. (Also, coconut kefir is fine on my Bone Broth Diet, while dairy kefir isn’t.) Kombucha is a combination of tea and some form of sugar (for instance, honey) that’s similarly fermented to produce beneficial bacteria. As for yogurt, it’s also helpful when it comes to populating your microbiome with good bugs. Again, I recommend avoiding dairy-based yogurt and opting for coconut yogurt instead. Also, look for yogurt that’s free of sweeteners and artificial ingredients. How much, how often? When you first start eating fermented foods, it may take a while for your body to adjust to them. (That’s because you’re actually changing your gut’s ecosystem.) So I recommend starting with a spoonful or so per day—or about a quarter-cup of kefir, kombucha, or coconut yogurt—and working up to a bigger serving. Eventually, see if you can get in the habit of eating a good-sized serving every day. For instance, have a cup of coconut kefir, or half a cup of sauerkraut or kimchi, or a whole fermented pickle. If you’re like most people, you’ll go from saying “ugh” to loving these foods, as your body realizes that they’re good for you. If you have a sustained severe reaction to probiotic foods, you may be dealing with an issue like small intestinal bacterial overgrowth (SIBO). In this case, you may want to abstain from probiotic foods until you heal your gut with a healthy, natural, low-carbohydrate diet and daily bone broth. Can I make my own probiotic foods? Yes, you can! What’s more, it’s fun and fairly inexpensive to ferment your own foods. And it’s amazing how many foods you can ferment, from green beans to carrots to okra. If you want to get serious about it, I recommend books like Nourishing Traditions by Sally Fallon and Mary Enig and The Art of Fermentation by Sandor Ellix Katz (which won a James Beard award). I’ll probably learn to love probiotics, but right now I’m having trouble getting used to them. Do you have any ideas? You bet! Try sneaking them into recipes like these: Coconut kefir smoothies—blend your kefir with your favorite fruits and veggies. Kombucha fruit snacks—check out this fun recipe from Homemade Mommy. Coconut kefir ice cream pops—here’s a how-to from Meghan Telpner. Also, try mixing just a tiny bit of sauerkraut or kimchi into scrambled eggs, stews, soups, or condiments. One tip: When you cook with sauerkraut or kimchi, add it at the last minute and warm it over very low heat to avoid killing those beneficial bugs. — No matter how you prefer to eat fermented foods, whether it’s boldly or sneakily, be sure to make them part of your daily diet. And if you haven’t tried them yet, give them a chance, and I think you’ll grow to love them. Like bone broth—another forgotten healing food that we’re rediscovering—fermented foods are nutritional powerhouses that deserve a starring role in a healthy diet! Keep thinking Big and living BOLD!

One of the biggest “perks” of a healthy lifestyle is that you boost your immune system. I spend half my life in airports (absolutely the worst place in the world to be if you want to avoid germs), and I can go for years without getting sick. However, I also know that sometimes, a healthy diet and lifestyle aren’t quite enough to keep the bugs at bay—and that’s why I also keep powerful immune boosters on hand. These include every-day supplements to boost my immune system that help me stay healthy, natural medicines I turn to when a bug does lay me low, and food that can both prevent and heal illnesses. Here’s a look at all of them. What are the best immune system boosting supplements? Fill your body with vitamin D to boost your immune system   If you can’t always get a daily dose of sunshine, a vitamin D supplement can be a lifesaver. Research shows that vitamin D can cut your risk of getting a cold or the flu by about 10%, and up to 50% if you’re deficient when you start taking it. Build your immune system with bone broth  You knew this would be on the list, right? It’s no secret that I’m a huge fan of bone broth, which is rich in gelatin that keeps your gut strong and healthy. Bone broth is also packed with glycine, which has bacteria-fighting powers. And if you do get sick, grandma is right: Drinking bone broth can help to clear up inflammation and get you back on your feet faster. Take probiotics to naturally boost your immune system  Your gut bugs play a big role in modulating your immune function—and the happier they are, the healthier you’ll be. That’s why I recommend keeping your gut’s ecosystem strong by taking a high-quality microbiome-supporting supplement every day and eating probiotic foods like kimchi, sauerkraut, and coconut kefir. Get a powerful immune system with Congaplex by Standard Process  As I said, I almost never get sick—but when I do, I immediately reach for this which I think is one of the best immune system boosting supplements. It’s a combination of vitamins, minerals, and plant and animal extracts designed to promote the health of the thymus gland, a key player in the immune system. The powerful antioxidants in Congaplex also help protect your cells from damage while they’re under attack from viruses or bacteria. Oil of oregano naturally builds a strong immune system   This is another great go-to if you’re battling a bug. Oil of oregano has powerful antibacterial, antiviral, and antifungal properties and it can help you tackle all sorts of problems, including urinary tract infections, colds, and flu, and even toenail fungus. You can buy oil of oregano in capsule form or opt for drops. If you choose drops, put a little bit in a vaporizer or diffuser, or add a small amount to a glass of water or juice. You can also combine one part oregano oil with three parts coconut or olive oil to make a healing skin cream. Oil of oregano is very powerful, so never use it straight, either internally or on your skin. Also, do a “spot test” with a tiny amount to make sure you’re not allergic to it. One important caution: Do not use oil of oregano either orally or topically if you are pregnant or nursing. Zinc’s role in building a boosting your immune system  If you come down with a cold, a tiny dose of zinc may get you back on your feet faster. Zinc appears to work in two ways: by interfering with a cold virus’s ability to reproduce, and by blocking its ability to attach to cell membranes. Use zinc with caution, however, because it’s harmful in excess. — Add these seven immune boosters to your health regimen, and it’s a good bet you’ll have far fewer illnesses in the future. What’s more, if you do get sick, you’ll probably get well much faster. As a result, you can be fearless in that busy airport, a crowded mall, or germy preschool. Salud! Are you still wanting to do more? Check out these tips.  Keep thinking Big and living BOLD!

Yes, I know I say it all the time. But I’m going to say it again: The best medicine isn’t in your medicine cabinet, it’s in your pantry! And guess what: Some of the most powerful medicine comes in the smallest packages. I’m talking here about herbs and spices, which can have a big effect on your health even when you use them in tiny amounts. Think of your spice rack and your herb garden as a natural pharmacy. In particular, many herbs and spices have amazing anti-inflammatory effects. Here are some of the seasonings you should definitely have in your kitchen if you’re serious about kicking inflammation out of your life. Turmeric If you aren’t familiar with turmeric, it’s the warm, peppery spice that gives curry its yellow color—and when it comes to fighting inflammation, it has superpowers. Much of turmeric’s magic comes from the curcumin it contains. Research shows that curcumin is a huge inflammation fighter. A 2015 study, for instance, focused on the effects of curcumin on metabolic syndrome. (Metabolic syndrome is a combination of excess belly fat, high blood pressure, high blood glucose, and unhealthy cholesterol and triglyceride levels, and it’s linked to high levels of inflammation.) In the study, researchers asked 117 people with metabolic syndrome to take either curcumin supplements or a placebo every day for eight weeks. They measured C-reactive protein (CRP) and two other markers for inflammation before and after the experiment, and discovered that curcumin lowered all three markedly. That’s just one of dozens of studies highlighting the anti-inflammatory effects of curcumin. Other studies show that it helps fight everything from gum disease to joint pain to cardiovascular disease. Because curcumin makes up only a small part of turmeric, many people take curcumin in supplement form. That’s a good idea, especially if you have diabetes (because curcumin also lowers blood glucose). But I recommend using turmeric as well, because—in addition to its curcumin content—this spice has other components with anti-inflammatory, antibiotic, cancer-fighting, and antioxidant properties. That’s why I include it in my Bone Broth. Want more ways to get the benefits of turmeric? Use it in curries, sprinkle it on eggs or avocados, or make an ancient healing drink called “golden milk”. Whenever possible, eat turmeric along with black pepper, because the piperine in black pepper makes the turmeric up to 2,000% more “bioavailable”! Cloves Cloves are one of my favorite spices, because they’re cute as a button—and what would the holidays be without their delightful scent? Moreover, they contain eugenol, a potent anti-inflammatory. Like drugs such as Celebrex, eugenol is a COX-2 inhibitor. Think of cloves and you think of baking, but they’re good for so much more. I add ground cloves to butternut squash soup and pumpkin smoothies—and needless to say, ham and cloves are a great combo. You can also make clove tea by adding a tablespoon of ground cloves to a quart of filtered water and letting the mixture steep for 20 minutes before straining out the cloves with cheesecloth. (Add a touch of honey or stevia if you’d like.) Cinnamon This warm, fragrant spice also conjures up memories of the holidays—and that’s not the only reason to love it. It’s also high in cinnamaldehyde, which has powerful anti-inflammatory effects. Research shows that cinnamaldehyde can do everything from protecting against cardiovascular disease to inhibiting h. pylori infection. Cinnamon is fabulous in smoothies, shakes, and soups, but you can also use it in savory dishes. Cayenne It may seem surprising, but fiery cayenne can help put out the fire in your gut! That’s because it’s rich in capsaicin, a potent anti-inflammatory substance. Capsaicin affects the gut in ways that protect against ulcers. It’s also an inhibitor of substance P, a neuropeptide associated with inflammatory processes. It’s easy to incorporate cayenne into your diet. In addition to adding it to soups, stews, and curries, sprinkle it on veggies and eggs, and even try it in green drinks. If you’re not used to cayenne, start slowly and see how much you can handle. Basil As an Italian, I couldn’t live without basil! I use fresh basil in everything from pesto to soups to salads, and I love dried or fresh basil in tomato sauces. Like cloves, basil is rich in eugenol—so while I love how it tastes, I’m even more crazy about its anti-inflammatory power. It’s also easy to grow, both indoors and out, so you can always have fresh basil handy. Rosemary Rosemary is known as the herb of remembrance—and interestingly, one study showed that simply sniffing rosemary oil can temporarily improve your memory! More importantly, research shows that rosemary has anti-inflammatory powers. Rosemary pairs beautifully with roast chicken, salmon, beef roasts, or even beets, and I also love it in bone broth. This is another herb that’s easy to grow, so try keeping some on your windowsill. Ginger Ginger is loaded with gingerols—and these natural chemicals, in turn, are packed with anti-inflammatory power. Ginger can lower inflammation throughout your body, and in particular it’s fantastic for your joints. To get more ginger in your diet, add it to smoothies, veggie dishes, and salad dressings. You can also make a ginger tea by steeping a little grated ginger in water and adding a touch of honey or stevia. Check out this recipe from my new cookbook, contributed by Good Morning America chef Karen Pickus. Ginger-Poached Asian Pears with Coconut-Cardamom Cream These pears simmer gently in a vanilla-and-spice bath. When they’re tender, you’ll drizzle them with syrup and top them with a dollop of the cream. Prep Time: 5 minutes  |  Cook Time: 45 minutes  |  YIELD: 4 servings INGREDIENTS 1⁄2 vanilla bean 8 slices fresh ginger (each 1⁄8-inch thick) 8 whole cloves 2 cardamom pods 1 cinnamon stick 1 star anise 2 Asian pears, peeled, halved, and cored 1⁄3 cup coconut cream (see Tip) 1⁄4 teaspoon ground cardamom 1⁄8 teaspoon ground ginger DIRECTIONSIn a medium saucepan, combine 3 cups water, the fresh ginger, cloves, cardamom pods, cinnamon stick, and star anise. Split the vanilla beans and scrape the seeds into the pan, and throw in the vanilla pod. Bring to a boil, reduce the heat to medium low, and add the pears. Cover and simmer, turning the pears occasionally, until a paring knife slides easily into the thickest portion, 25 to 30 minutes. Remove the pears to a dish and cover with foil. Strain the spices out of the poaching liquid and return the liquid to the pan. Bring to a gentle boil over medium-high heat and cook until the syrup is reduced to 1⁄2 cup, about 20 minutes. Meanwhile, in a medium bowl, with an electric mixer or a whisk, beat the coconut cream, ground cardamom, and groundginger until thick. To serve, spoon the syrup over the pears and dollop with the spiced cream. Tip: Coconut cream is available wherever canned coconut milk is sold. If you can’t find it, chill a can of regular full-fat coconut milk and scoop out the solid white part that solidifies at the top.   How to “power up” your herbs and spices As you can see, herbs and spices pack a lot of anti-inflammatory power into a tiny package. Here are a few tips for maximizing that power: Keep dried herbs and spices fresh. To do this, buy them in small quantities, or buy them in bulk and freeze them. If possible, replace your spices every year. Keep dried herbs and spices in a dark, dry place, and avoid putting them close to the dishwasher or the oven because the humidity and heat are bad for them. If you buy your herbs and spices in bags, keep the bags sealed as tightly as possible. If you buy them in jars, don’t open the jars until you’re ready to use the spices. Buy the highest quality organic herbs and spices you can find. Low-quality spices can be loaded with contaminants you don’t want. If you’re a serious cook, buy spices whole and grind them yourself. Whole spices keep fresh much longer than ground ones. Also, get adventurous with spice blends. For instance, try classic spice blends such as Chinese five spice and Ras el Hanout. The spices in blends like these work synergistically, giving you even more healing power. Just check the labels and make sure that spice blends contain only spices—not additives like sugar or MSG. Above all, think of ways to work herbs and spices into every meal—not just dinner. Each day, see how many new foods you can add them to—from eggs to bone broth to salad dressings to smoothies. The more anti-inflammatory spices you add to your diet, the more delicious—and healthy—it will be! Keep thinking Big and living BOLD!