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What do the holidays bring to your life? I know for me, it's memories. Some of the most fun and funniest memories I have are holiday memories. To understand this, you have to get a clear picture. Imagine this: My dad was the oldest boy of nine. If you were ever in a room with this bunch, you would fall off your chair laughing. Tears would be streaming down your face. Your sides would hurt. I'm not even kidding. Imagine a bunch of VERY Italian brothers and their wives. You think Seinfeld was funny.... This was unscripted, unadulterated, side-splitting humor live, right before your eyes. The best part, no one was even trying to be funny.image Now picture this: I grew up in a very small house, and every year of my childhood my parents had a Christmas party. My siblings and I (there are four of us) and my entire extended family would cram into this house. If you know anything about Italians, then you know--we are talkers, we are eaters, and there WILL be drama. But the best part, and the part where all my special memories came in, was our annual "talent show." Every year the kids would perform. There was singing, comedy skits, dancing--you name it. My aunts' and uncles' chairs would be crammed in the living room, the kids performed in the kitchen, and my dad would hold a brush as a microphone and MC. So, I was literally performing since I was born. This is probably what led me to become a classical dancer, with years of dancing lessons under my belt. This is what helped me in my career to be so comfortable in front of a camera or a crowd. I even choreographed and was the lead dancer in my high school play, Annie Get Your Gun. People who have known me for years will reference my spitfire Annie Get Your Gun energy. If I were not so passionate about transforming people, dancing and choreography would have been my destiny. I truly believe it was that time I had performing in my kitchen at Christmas that sparked that love.Everything you do leads to something else. Everyone you meet means something. Every memory you have leads to your next memory. Take some time and do this exercise: Backtrack. Think of what in your life helped you get to where you are today. Was it someone you met? Was it someplace you went? Take some time this holiday to "backtrack" and relish building your relationships and memories. For me, I get to sit in the first row watching my kids and their cousins in this year's Christmas talent show as my brother MC's with a real microphone, and I will appreciate every moment and every memory.   MORE HOLIDAY INSPIRATION >  Here’s to Tradition & Change | Bone Broth Diet | Dr.Kellyann — Enjoying Easter while staying committed to health goals. >  Here’s wishing you a perfectly imperfect Thanksgiving! — Thanksgiving ideas that balance enjoyment with health. >  Paleo Snacks - Halloween Trade-Offs and Caramel Apples — Healthy Halloween snack swaps for kids and adults. >  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.

If you’re like me your fridge will be stuffed to the gills with holiday leftovers in a few short days. When that happens I want you to immediately get rid of the fattening ones—or send them home with your guests. You don’t want that plum pudding or pecan pie—or that sinful panetonne, if you’re Italian like me—to wind up on your waistline. However, when you’re cleaning house, don’t toss the good leftovers!  Some classic holiday foods, far from being wicked, can actually help you burn off extra pounds. Here’s a look at four of my favorites. Turkey or Prime Rib Seriously… you aren’t planning on throwing those beautiful turkey or prime rib bones in the trash, are you? If you are, you’re tossing away a treasure. Instead, transform those bones into fabulous turkey or beef bone broth. You’ll discover that bone broth is even more delicious when it’s made from bones you’re already roasted. Use your broth, along with leftover meat and veggies, to make slimming soups—or take off your extra holiday pounds quickly by doing one or two bone broth mini-fasts. Chocolate Here’s good news: If you have dark chocolate left over from your holiday baking, it belongs on the nice list, not the naughty list. Why? Because dark chocolate is rich in chemicals that help heal chronic inflammation—and that translates into easier weight loss. Chocolate also reduces cravings, so you naturally eat less. And it can increase insulin sensitivity, which is a huge key to weight loss success. Choose chocolate with a cacao percentage of at least 70 and avoid milk chocolate, which is low in cacao and contains lots of unhealthy ingredients. And enjoy chocolate in moderation—a square or two at a time, not a whole bar. Cranberries If you wind up with an extra bag of cranberries in your fridge or freezer after the holidays, don’t throw it out! Cranberries are rich in phytonutrients that help fight inflammation—and as I mentioned earlier, lower inflammation equals quicker weight loss. To use up extra cranberries quickly, toss them into smoothies. You can balance their tartness by adding half a banana as well. Walnuts When I’m done with my holiday baking, I toss leftover walnuts into salads or eat them as snacks. They’re filling, they keep you satisfied for hours, and they’re rich in healthy fats that can help you lose weight.  In addition, they can lower your fasting insulin levels if you’re diabetic. Just remember that when it comes to nuts, you don’t want to overdo it. A serving size is one closed handful. — For tips on still more fat-burning foods you should add to your diet, check out my FREE ebook, 5 Fat-Burning Foods that Melt Off the Pounds. It’s free, it’s informative, and it has some great recipes that will help you lose those post-holiday pounds! Keep thinking Big and living BOLD!

Are you making big plans for 2017—for instance, losing your extra weight and becoming fitter and healthier? Earlier, I talked about why it’s absolutely crucial to get yourself in the right frame of mind before you start making big lifestyle changes like these. However, that’s just the first step in setting yourself up for success. Today, as part of my New You in the New Year campaign, I’ll tell you why it’s also smart to prepare your friends and family—and even your home—before you tackle those New Year’s resolutions. Here’s how to do it. 1. Get your peeps on board. The more allies you have, the easier it’ll be to reach your goals. So talk with supportive friends and family members about what you’re doing, and tell them how they can help. For instance, if you’re starting my Bone Broth Diet, ask your friends and family to avoid bringing taboo foods to your house. Instead, see if they’d like to join you in trying out healthy recipes like the ones in my Bone Broth Cookbook. Also, be prepared for lots of well-meaning questions when you’re dining with friends and family. I’ve found that it’s a good idea to plan out a response ahead of time. For instance, I have a “dinner party pitch” I give to people who ask me why I eat the way I do. Here it is: “I love being healthy, feeling really energized, and looking my best. Eating real, unprocessed foods gets me there. The concept is simple, really. It’s just eating foods that my body metabolizes and digests best, so naturally I function better. This lifestyle is easier than you think and I actually learned to adapt almost every dish I used to eat. The food tastes fantastic. For me, it’s a no-brainer. I love the food, I look better, and I don’t feel sluggish anymore or deal with any health conditions.” When I give this speech, people are typically very receptive. And as a bonus, people who are initially skeptical often decide that they want to try my way of eating! 2. Create a winning environment. Making a lifestyle change takes courage, and at times you may be tempted to give up and go back to your old ways. One of the best ways to stay strong is to create a home environment that fosters success. For instance, if you’re planning to start my Bone Broth Diet, I want you to clean all of the taboo foods out of your fridge, freezer, and pantry. And I mean all of them. A-L-L. If you let even a single “no” food stay—even that ancient, frost-bitten burrito in the very back of the freezer—that’s the food you’re going to reach for in a moment of weakness. Equally important, load up on the “yes” foods on your diet. Make sure you have tons and tons of high-quality proteins, non-starchy vegetables, and healthy fats. Buy grab-and-go foods like hard-boiled eggs, healthy lunch meat, and prepackaged salads. And be sure to stock up on the foods that can help you combat the “carb flu”: olives, coconut chips, and avocados. Download a copy of my Yes and No foods. Finally, prepare your home in ways that go beyond food. Buy new exercise equipment. Download new fitness apps. Post affirmations on your bathroom mirror to keep you inspired. Make space in your closet for the clothes you’ll buy when you lose your extra pounds. Draw a happy face on your calendar each day you successfully follow your diet. All of these actions will help you create an environment that says, “You can do this!” — If you’ve followed my whole New You in the New Year series, you’re all set now for 2017. You know your goals. You’ve analyzed your strengths and weaknesses. You’ve prepared yourself mentally—and you’ve prepared your friends, your family, and even your home. You know where you’re going, and with my Bone Broth Diet, you have a roadmap to get you there. So be confident, be brave, and be bold. You’ve got this!   EXPLORE MORE GOAL-SETTING TIPS >  Dr. Kellyann's Christmas Traditions and Memories — Holiday recipes and Dr. Kellyann's favorite Christmas traditions. >  Here’s to Tradition & Change | Bone Broth Diet | Dr.Kellyann — Enjoying Easter while staying committed to health goals. >  Here’s wishing you a perfectly imperfect Thanksgiving! — Thanksgiving ideas that balance enjoyment with health. >  Paleo Snacks - Halloween Trade-Offs and Caramel Apples — Healthy Halloween snack swaps for kids and adults. >  5 Tips for Keeping Your New Year’s Resolutions — Five strategies to make New Year's goals stick. >  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.  

Right now, I bet you’re busy wrapping presents, planning family feasts, and going to holiday parties—and I hope you’re having a ball. (I know I am, because we Italians really know how to celebrate the season!) However, you know me—I love to enjoy the moment, but I also like to think ahead. So as we inch ever closer to January, I want you to take a few minutes to start thinking about your goals for 2017. Today, as part of my New You in the New Year campaign, I want to talk about one of the best ways to achieve these goals: by preparing yourself mentally for the lifestyle changes you’ll be making. Here are three traps that can derail you unless you’re ready for them and know how to protect yourself: The “Sacrifice” Trap It’s all too easy to think of a lifestyle change as a sacrifice you need to make. But if you frame it in this way, you’re ignoring all of the rewards you’re going to get—and that makes it harder to stay motivated. So instead of saying, “This is what I’m losing,” tell yourself, “This is what I’m getting.” First of all, remember why you’re making changes: to get slimmer, healthier, more energetic, and younger. That’s a big deal! And second, think of your changes not as sacrificing, but as swapping out. For instance, let’s talk about your diet. If you follow my Bone Broth Diet plan, you’re going to be replacing greasy, sugary, unhealthy food with glorious food—from omelets and stir-fries to pot roasts and lobster with clarified butter. So you’re not sacrificing; you’re swapping out bad foods for great ones that you’ll love even more. (Don’t believe it? Check out my new cookbook!) Now, let’s talk about exercise. It’s true that if you dedicate an hour a day to moving, you’ll miss out on some couch-potato time. But seriously, what sounds like more fun: Sitting on your butt watching a rerun of Real Housewives—or going ice skating with your girlfriends, dancing around the house to your favorite music, or taking an invigorating Zumba class at the gym? In this case, you’re swapping out a boring session on the couch for an activity that’s good for your soul as well as for your body. So remember: You’re not sacrificing—you’re swapping. The “Habit” Trap Habits are comfy things, and it’s easy to slip back into them even when they’re unhealthy. For instance, you may be in the habit of rewarding yourself with a take-out pizza for finishing a big job, or treating yourself to ice cream to soothe yourself when you’re upset. If so, become mindful of these habits and actively think of ways to replace them. For instance, I’ve gotten in the habit of treating myself to a warm bath (with some fancy bath salts) and a good novel when I’m in the dumps. And to congratulate myself after finishing a big project, I whip up a healthy dessert like my OMG Chocolate Chip Cookies and share it with friends—after I take my own cut, of course! The “I’m not comfortable” Trap When we make a change and then feel uncomfortable, we tend to think, “Oh, no—something is wrong!” As a result, we’re likely to revert to our old ways of doing things. But here’s a secret: Nearly all big lifestyle changes are uncomfortable at first. For instance, you’re likely to experience a few days of the “carb flu” when you give up sugary, high-carb foods—and that’s a good sign, because it means your body is becoming a fat-burning machine. And you’ll be sore for a while if you go from sitting all day to exercising—but that discomfort means that you’re building beautiful muscles. It takes your body a little time to adjust to a new, healthy lifestyle, and initially it may get a little cranky—but remember that soon, you’ll feel radiant. You’ll have energy to spare, you’ll feel happier than you’ve felt in ages, and I’m betting that you’ll even experience that (ahem) “tiger blood” in the bedroom. And that’s worth a few days of discomfort, right? — As the soldiers on G.I. Joe used to say, “Knowing is half the battle.” And while I usually don’t take advice from cartoon characters, it’s true in this case—because now that you know about these three traps, you can easily avoid them. Just remember: You’re swapping, not sacrificing; you’re replacing old habits with better ones; and you’re going to be fully prepared for a few days of discomfort if it means a happy, beautiful, sexy new you! Keep thinking Big and living BOLD!

Identifying your strengths and weaknesses can help you achieve your goals faster and stop you from sabotaging yourself. So take a journey of self-discovery with me today! How Well Do You Really Know Yourself? This month, I’m all about empowering you to become “A New You in the New Year.” That’s because I want you to be the best YOU that you can be in 2017! In today’s post, I have one powerful piece of advice that can help you reach your New Year’s goals. And that is: Take a long look in the mirror. No, I’m not talking about fixing your lipstick or plucking a stray eyebrow hair! Instead, I’m talking about taking an in-depth look at yourself—both your strengths and weaknesses. That’s because when you truly know yourself, warts and all, you can maximize your strengths and counter the weaknesses that could trip you up. So here’s what I want you to do. 1. First, make a list of your strong points. When you play to your strengths, you’ll hugely improve your odds of success. So give some serious thought to what your best assets are, and how you can use them to reach your goals. For instance: Are you a natural leader? If so, think about getting other people involved in your healthy plans for the New Year. For instance, organize a Bone Broth Diet group at work, or lead a walking group for your friends. Activities like these will keep your own motivation high, while helping your peeps as well. There’s strength in numbers! Are you bold? Then set “stretch” goals for yourself. Don’t make them impossible, but make them awesome. You’ll be amazed at how often you’ll reach them. Are you great at sticking to a to-do list? Then plan each one of your resolutions step-by-step. For instance, rather than vaguely resolving to go to the gym, pick a date on your calendar and write, Renew gym membership. Then, every week after that, write go to gym on two or three days. Are you a creative cook? Then every week, explore at least two new ways to incorporate healthy, slimming foods into your diet. (My new Bone Broth Cookbook can help!) Are you willing to try new things? Then experiment with fun ways to stay fit. For instance, take up rock climbing or surfing, or try archery or ballet. You’ll turn everyday exercise into an adventure! 2. Now, take an honest look at the things that challenge you. We all have weaknesses—and when you identify yours and take steps to counter them, you can avoid getting derailed. For instance: Do you tend to blow your diet on dates or nights out with the girls? Then avoid the bar-and-restaurant scene and plan weekend activities that involve more doing and less eating and drinking. For instance, go ice skating with your sweetie, or get a massage with the gals. Do you eat fast food too often, because you don’t like cooking? Then write out a list of all the healthy foods you can pick up quickly at the store—for instance, rotisserie chickens, salads, precooked hard-boiled eggs, pre-cut veggies, tuna, smoked salmon, and Applegate lunch meats. Keep this list in your car, and when you’re tempted to get a burger and fries, dash into the store and grab a good-for-you meal instead. Are you prone to negative self-talk? Then learn to spot this habit and break it. For instance, each time you catch yourself thinking, “I’m going to fail,” replace that thought with a positive one—for instance, “I am strong, and I am committed to my goal of becoming slimmer and healthier.” Think of that negative voice as a bully, and start standing up to it. — Knowing your strengths and weaknesses will empower you to become your best ally rather than your own worst enemy when you’re striving to reach your New Year’s goals.  So right now, start working on your strengths-and-challenges list. When you’re done, ask yourself these questions: As I’m working to make my New Year’s goals a reality, how can I maximize each of these strengths—and how can I counter each of these weaknesses? The answers will help you chart a clear course to success! Keep thinking Big and living BOLD!

I know it’s traditional to make your New Year’s resolutions on January 1. That’s because after a night of partying hard—and way too much champagne!—you’re ready to start being virtuous again. However, as a weight-loss transformation expert, I have a big tip for you: Make your resolutions now, before the New Year starts. Getting a jump on your goals is a brilliant idea, especially if one of those goals is to lose weight. Here are three reasons why. It empowers you to set smart goals. Clear, specific goals work far better than vague ones. So instead of waking up on January 1 and saying, “I want to lose weight,” take time right now to spell out goals like these: “I’m going to start Dr. Kellyann’s Bone Broth Diet on January 15th.” “Before that, during the first week of January, I’m going to make two big batches of bone broth to prepare for my diet.” “During the second week of January, I’m going to clean all of the ‘yes’ foods so I’ll be ready to go.” When you set precise goals like these and mark them down on your calendar, you can hit the ground running in the New Year.  It gives you a head start. If you decide on the morning of January 1 to lose weight, you’re already behind the eight ball. That’s because you’ve spent the last two weeks of the old year overeating, slacking off on your workouts, and putting on pounds. Set your weight-loss goals now, on the other hand, and you’ll start making good choices right away. Once you put your intention out into the world—for instance, “I will lose at least ten pounds by February 1”—you will automatically start to act on that intention. You’ll bypass those crab puffs, say “no” to seconds at dinner, and reach for wine instead of eggnog. And each decision, large or small, will put you another step ahead of the game. What’s more, setting your goals early will give you time to recruit allies. If you inspire one or two friends to join you in your diet, it’ll give you a powerful incentive to stick to your resolution. And of course, starting early will give you time to pick up a copy of my new cookbook, Dr. Kellyann’s Bone Broth Cookbook, and pick out all the recipes you and your friends want to try! It creates positive energy. The goals you make on January 1 are often based on guilt or self-loathing, especially if you really overdid it during the holidays. And negative self-talk—“I need to lose weight, because I’m disgusted with myself for losing control over the holidays”—pulls negative energy into your life. Instead, pull in positive energy by looking forward, not back. Use affirmations—for instance, “I will start the New Year strong and become the best me I can be”—to banish negative self-talk and set yourself up for victory in the future. Remember my rule about picking yourself up after a loss or a defeat, brushing yourself off, and saying “next,” rather than wallowing in the past. Trust me: it works. — So that’s my first tip for achieving your goals for 2017: start now. In upcoming posts, I’ll offer more tips to help you crush your New Year’s goals. I’m going to tell you how to prepare yourself, your friends and family, and even your home so you’ll be set for success when the New Year rolls around. Keep reading… because together, we’re going to make 2017 your most awesome year ever! Keep thinking Big and Living BOLD!   LEARN MORE ABOUT GOAL SETTING >  Dr. Kellyann's Christmas Traditions and Memories — Holiday recipes and Dr. Kellyann's favorite Christmas traditions. >  Here’s to Tradition & Change | Bone Broth Diet | Dr.Kellyann — Enjoying Easter while staying committed to health goals. >  Here’s wishing you a perfectly imperfect Thanksgiving! — Thanksgiving ideas that balance enjoyment with health. >  Paleo Snacks - Halloween Trade-Offs and Caramel Apples — Healthy Halloween snack swaps for kids and adults. >  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.

Here's why I'm sharing one of my BIGGEST fears with you... and my deepest, personal secret... Growing up as a barber’s daughter was tough... I'll never forgot how many struggles I had.. I looked at the world with such bright eyes and had so many aspirations in life. But not everybody around me felt the same, and they didn’t appreciate my ideas and motivation. I had to bottle up so much for so long, and became fearful of shining. Jumping over this obstacle was one of life’s best lessons for me. Do you remember going thru a tough spot in your life?  A time when you really needed help, support, and inspiration? Sometimes you just want to quit... and I almost did... But ultimately, that's what motivated me to make a change... not just for myself, but for my own family... my children. Sometimes you do things for a cause bigger than yourself, right? Have you ever done something for others, that you might not have done for yourself? Anyway, I've NEVER forgotten how hard I worked... I mean, I worked my butt off, to afford this amazing preschool because they had a farm there... it was very holistic, very natural. Really, I did everything I could to make sure my kids ended up there. When the day finally came... (The acceptance letter came with the words..."Congratulations!") I felt instant relief and so much gratitude. But then it all changed. Nearly overnight. I was heartbroken... See, because they had a farm, I believed that they would teach all the children about "an apple a day...", “here’s where veggies come from”... you know, good nutrition! Sadly, this was not the case. When I got there, what shocked me the most was realizing that nobody was teaching these kids anything about nutrition.  I was so disappointed that I nearly gave up... (Did you know that science shows that by the time a child is 7, the conscious mind is already built? Yep, it's already constructed. You've already told your body and your mind 90% of what you're going to feel for years and years to come…) So I couldn't believe that they weren't taking advantage of this... Here it was, the best school that you could possibly be in and they didn't do it. I thought to myself, "Well, I want my kids to have this, so I'm going to do it. That's all there is to it. I'm going to do it." So I went to the head of the school and I asked, "Will you allow me to come in and teach the children ... A program that will teach them how to eat well?" That was the genesis of my mission to help children.... not just my children... but children EVERYWHERE... It's called the "Superkids Wellness" program. SO WHY SHOULD YOU CARE?? It's the reason why you're going to see me do something today that I've NEVER done before... It's the reason why you can get something that could change your life... FOR BASICALLY FREE. It's the reason why I'm taking SUCH a huge risk that may cause you to lose respect for me... YOU are the reason why I'm doing something today that all my business partners, my team, my mentors... FORBID me to do. Have you ever had someone tell you that YOU COULD NOT DO SOMETHING, but it just motivated you to want to do it even MORE? Has someone ever told you that you COULD NOT... lose weight? overcome your medical challenges? fit into your favorite clothes? be the person you've always wanted to be and KNEW YOU COULD BE?? I'm here to tell you... YOU CAN DO ANYTHING YOU WANT! YES, YOU CAN!! All it takes is a bit of inspiration, knowledge, and support... That's why I’m taking this huge leap of faith... and I sincerely hope you'll be inspired to take action today. If you're ready to make a positive change in your life and your family... If you're ready to make a difference in the lives of grateful children in Flint, Michigan... If you're ready to start a revolution... Then you can't miss out on how this story is going to unfold... and how you can help write the ending! Ready to discover one of my BIGGEST fears?  Click the image below for my special video message... Some of you may find my video offensive… some of you may think it controversial… IF SO, PLEASE FORGIVE ME. But for most of you… I believe it will INSPIRE YOU!

When I talk with patients at my clinic, nearly all of them tell me that they overeat (or eat the wrong things) when they’re stressed. And do you know what one of the biggest triggers for stress eating is? You guessed it—the holidays. Holidays are joyous, but they also put you under a ton of pressure. (Did I get the right gifts? Will my party be a success? Can I keep the relatives from fighting this year? How will I pay off all of these holiday bills?) This pressure, in turn, can cause you to reach for that bag of chips or bowl of leftover mashed potatoes. Stress eating can pack pounds on you—especially around your belly—and I don’t want that to happen. So today, I’m sharing my three-step plan for handling holiday stress without reaching for food. Step #1: Pay Attention. Stress eating tends to be mindless eating—for instance, devouring a whole can of Pringles without even realizing that you’re doing it. So the first step in combating this habit is to become mindful of it. To do this, start training yourself to ask these questions every time you reach for a snack: Do I want this food even though I’m not really hungry? Am I craving this food because it’s comforting? Am I reaching for this food because I’m upset, scared, bored, angry, or anxious? If you answer “yes” to these questions, then you’re dealing with stress eating. You’re using food to get a quick hit of feel-good chemicals, or to distract yourself from the things that are making you anxious or unhappy. And while this may work in the short run, it’ll make you overweight and unhappy in the long run. Step #2: Take control. If you discover that stress eating is a problem for you, it’s time to start taking control over this habit. Here’s how. First, tackle the problem from the food angle. Here are the three best ways to do this: Stock your house with foods that are good for you, and remove temptations. You can’t grab a slice of cheesecake if it’s not there. Prep healthy snack foods so they’re ready to go when you get a craving. For instance, freeze ingredients for smoothies, make big batches of veggie soup, prep salad ingredients and healthy dressings, and boil and shell a dozen eggs. Make a list of foods that are okay to grab if you get the urge to snack when you’re stressed. For instance, I always keep bone broth on hand because it’s rich, comforting, and good for me. Other good choices include jicama sticks, green drinks, hard-boiled eggs, salads, or a handful of olives or coconut chips. When you absolutely crave a snack, stick to your list. Next, address the stress angle. Here are some tips for cutting holiday stress down to size: Cut back on holiday obligations. For instance, say no to parties you really don’t want to attend, or eliminate family traditions that you’re doing just because “we’ve always done it.” Pare your to-do list down to the activities that you and your family really enjoy. Meditate, do yoga, or practice Tai Chi. Also, try my quick stress-busters, from drinking a cup of tea to petting your cat. Ease your money pressures. Are you spending a fortune buying gifts for your friends and relatives? Then call them and say, “Money is a little tight for me. Is it okay if we just exchange simple gifts this year?” You’ll be surprised at how many of them will be happy to oblige because they’re over-extended themselves. Stop trying to keep up with the Joneses! You don’t need to have the fanciest holiday display, the most impressive tree, or the biggest gingerbread house. Relax—nobody really cares. Quit your job as the Happiness Fairy. Are you running yourself ragged because you think it’s your responsibility to make everyone in your family happy during the holidays? Do you freak out over the thought that if you get the wrong gift, or your holiday dinner isn’t perfect, someone may be upset? Well, get over it. As I said in an earlier post here, the best holidays are perfectly imperfect—and trying too hard to please everyone will just make you nuts. Step #3: Make time for yourself. Frequently, we turn to food during the holidays because we’re cheating ourselves out of what we really need. Instead of saying, “I need to take a break,” we keep shopping for that perfect gift. Rather than saying, “I need more sleep,” we stay up all night wrapping presents and fuel ourselves with cookies or ice cream. You know what works better? Listening to those “I need” messages. If you need to relax for a few minutes, do it. If you need to get more sleep, do it. The world will still keep turning, and it’ll be easier to face it after you’ve taken care of yourself. — Stress eating is a habit, and it takes about three weeks to replace an unhealthy habit with a healthy one. So be patient with yourself, and celebrate each time you make a good choice during the holidays—for instance, saying “no” to a party you don’t want to attend, or reaching for a green drink instead of a cup of eggnog.   Over time, it’ll get easier and easier to make those good choices... and that’s a habit that will keep you slim, happy, and healthy long after the holidays are over! Keep thinking Big and living BOLD!

It’s Thanksgiving, and I know you want everything to turn out perfectly. You have that picture of a Norman Rockwell holiday table in mind, with a gorgeously browned bird, mounds of glorious sides, and a spectacular pie to top it off. Well, here’s my Thanksgiving message for you: If you actually pull off that perfect meal, congratulations. But if you don’t—that’s fine, too! In fact, in a way, it’s even better. You see, Thanksgiving is all about making memories you’ll treasure forever. And here’s the funny thing: It’s the Thanksgiving disasters that you’ll laugh about for years to come. Nobody will remember the turkey that turned out right, the perfect sweet potatoes, or the terrific kale salad (although they might ask for your recipes). But you’ll be chuckling decades later about the dinners that went spectacularly wrong. For instance, one of my favorite funny memories is the time I stuffed the turkey and served out a price tag. Yup, it was buried in the stuffing. SO embarrassing! Then there was the time I made "pineapple infusions" and several of my guests over-indulged because they didn’t realize that those treats were loaded with vodka.  The resulting game of “drunk Twister” was truly epic. This week, I’ve been asking my friends to share their own stories about the crazy Thanksgiving memories that make them smile. Here are some of them: “One year, I decided to do my turkey in a cooking bag. As I pulled it out to baste it, the top of the bag hit the heating element and instantly melted onto the turkey, laminating it. When I tried to pull the bag off the turkey, all of the breast skin came off—so now I had a buck-naked turkey instead. And of course, just then, the doorbell rang and it was my company arriving early.” “A few years ago, I tried out a new, healthy stuffing recipe. Unfortunately, it came out looking just like barf. Everyone tried to be polite, but nobody wanted to touch it.” “I refilled my salt shaker one Thanksgiving morning and didn’t screw the lid on tight enough. Right before dinner, as I was mashing potatoes with my mixer, I started to sprinkle on some salt and the shaker top came off. It fell right into the potatoes, along with all of the salt, and the mixer beater immediately crushed the plastic lid into a million pieces. I had to serve instant mashed potatoes I borrowed from a neighbor.” “My husband accidentally set the oven to ‘broil’ instead of ‘bake’ and burned the stuffing to a crisp. It set off all the smoke alarms, and my guests thought the house was on fire.” All of these Thanksgiving disasters seemed horrific at the time, but now they’re some of my friends’ favorite holiday stories. The perfect Thanksgivings, on the other hand, all just blended together. They were great… but they weren’t memorable. So relax, and don’t worry about being perfect. If you screw up, you’ll give people something to laugh about. And if you screw up royally, you’ll become the stuff of legend. Happy Thanksgiving… and here’s to being perfectly imperfect on this wonderful day! P.S.—Before I go, I want to give a big Thanksgiving shout-out to YOU. The Bone Broth Revolution couldn’t have happened without your amazing support. Your excitement about spreading the word has caused our movement to go viral, encouraging hundreds of thousands of people to lose weight, get healthy, and rediscover the joy of cooking and eating real food. Together, we’re transforming lives every day. I value you and love you, and I wish you a wonderful, joy-filled Thanksgiving Day. I’m so grateful for your encouragement and positive energy—you are the reason I get up in the morning!   READ MORE HOLIDAY TIPS >  Dr. Kellyann's Christmas Traditions and Memories — Holiday recipes and Dr. Kellyann's favorite Christmas traditions. >  Here’s to Tradition & Change | Bone Broth Diet | Dr.Kellyann — Enjoying Easter while staying committed to health goals. >  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.  

I love all the trimmings of the holiday season—festive lights, brightly-wrapped presents, mistletoe over the doorway, carols in the air. I even like those giant inflatable snowmen and plastic reindeer in people’s front yards. What can I say? I’m a sucker for the holidays. However, as a weight-loss specialist, I know that one holiday tradition can cause problems for many people. That’s the tradition of loading our tables with tons of sugary, high-carb, fattening foods. For my clients (and even for me), it can be a real challenge to avoid overeating when there’s so much temptation in sight. Luckily, I’ve come up with a dozen strategies that help me stay trim and still let me enjoy holiday treats. They’re easy to implement, and they’re powerful protection against holiday weight gain. Here they are: Aim for “healthyish.” Make good choices most of the time, but allow yourself an occasional indulgence. Remember my 80/20 rule: If you eat healthy food and watch your portion sizes for 80% of your meals, you can sprinkle a little fairy dust on the other meals without doing any damage. Limit yourself to one sin per day. Another trick is to allow yourself one “cheat” every day. This way, you’ll learn to make your indulgences count. Just remember: An entire pie does not count as one cheat! Follow the twenty-minute rule. Frequently, it’s tempting to reach for seconds the instant you finish a plateful of delicious holiday food. But resist this urge. Instead, tell yourself, “If I’m still hungry in twenty minutes, I can have seconds.” That’s how long it takes your body to realize that you’re full. Beware of the buffet. It’s tough to stay in control when you’re confronted by dozens of platters of tempting food. Your best strategy is to pick the smallest plate available and load it with healthy salads and veggies. Then take just a small spoonful of each wicked thing you’d like to try. Nibble before you go. An hour or so before you go to a party, eat a small snack—for instance, some salmon or turkey and a generous serving of non-starchy veggies topped with a little healthy dressing. This will take the edge off your appetite. Drink wisely. Steer clear of sugary mixed drinks and eggnog. Instead, reach for wine, vodka, tequila, or rum—no soda mixers! And limit yourself to one or two drinks, because you won’t make wise food choices if you’re tipsy. Give your hosts a heads-up. If you’re on a gluten-free or dairy-free diet, mention this to your hosts. Don’t imply that they need to change their entire menu for you; instead, simply ask if you can bring a dish or two of your own. Drink plenty of water. Your body can confuse thirst for hunger, leading you to overeat. Avoid this problem by sipping on plenty of water throughout the day, as well as mugs of bone broth or tea. Try just a taste. If you’re craving that pecan pie or plum pudding, take a few bites of it. Really savor each bite, and you’re likely to find that you’re satisfied once you’re done. Be generous with your leftovers. When you host a party, send your guests home with doggie bags. They’ll appreciate the extra food, and it won’t be sitting in your fridge waiting to tempt you. Start new traditions. If you typically spend the holidays baking fattening pies, cakes, and cookies, do something different this year. Make big batches of healthy soups, chili, or bone broth, freeze them in Mason jars (leave an inch or more of room at the top and cool before freezing), and hand them out to your friends. You’ll have just as much fun in the kitchen, and you can taste your treats as you cook without putting on pounds. And believe me: When people get sick to death of holiday junk, they’ll be truly grateful for some real, delicious food that they don’t need to cook themselves. Make time for a morning workout. When you exercise early in the day, you’ll get your metabolism humming—and that’ll make it easier to burn off your indulgences. In addition, starting your day in a healthy way helps you stay focused on your health goals. These twelve simple tricks will stave off extra pounds, while letting you sample all of your favorite treats. And best of all, you’ll end the year weighing just what you did before the holidays… or maybe even a little less. How’s that for holiday magic? Keep thinking Big and living BOLD!

The holidays are here, and once again it’s time to hit the shopping malls, enjoy family get-togethers, and party, party, party. All of this is a blast, but it also exposes us to tons of germs—and nothing can dampen a festive occasion like coming down with a cold or the flu. Luckily, there are ways to lower your chances of being laid low by a bug. Here are eight powerful strategies to protect yourself from getting sick during the holidays. The more of these strategies you adopt yourself, the more likely you’ll be to stay sniffle-free through the New Year. Get some daily D. Vitamin D deficiency is epidemic these days, and it’s even more common in the winter because we’re all bundled up in coats, scarves, and sweaters. That’s why I strongly recommend taking a vitamin D supplement, especially if you don’t get out in the sun during the day. Research shows that having enough vitamin D may help protect you from the flu or at least make your symptoms less serious if you do come down with it. Keep zinc lozenges handy. If you do come down with a cold, a little dose of zinc may banish your symptoms more quickly. 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. Don’t overdo it, though, because taking too much zinc can alter your sense of taste. Eat probiotics and prebiotics. Eighty percent of your immune system is in your gut—so if you truly want to ward off winter bugs, you need to keep that gut healthy! Get in the habit of eating probiotic foods like kimchi, sauerkraut, refrigerated pickles, and coconut kefir to load your gut with healthy bacteria. Also, eat prebiotic foods like asparagus, onions, garlic, bananas, and Jerusalem artichokes to provide a healthy “mulch” for those bacteria. Make time to de-stress. Are you constantly feeling stressed? If so, your body is cranking out large amounts of cortisol. We tend to think of cortisol solely as a stress hormone, but it also plays a key role in fighting infection—and a constant overdose of cortisol is bad news when it comes to fending off germs. Researcher Sheldon Cohen explains, "Stressed people's immune cells become less sensitive to cortisol. They're unable to regulate the inflammatory response, and therefore, when they're exposed to a virus, they're more likely to develop a cold." To lower your stress levels, set aside a little time every day to meditate, do yoga or Tai Chi, or simply relax in a warm bath with a good book. Even a few minutes of de-stressing can have a major impact on your health. Work out. According to a Flu Survey conducted by the London School of Hygiene and Tropical Medicine, doing at least two-and-a-half hours of vigorous exercise each week can dramatically cut your risk of getting the flu. The researchers who analyzed the survey data estimate that 100 cases of flu per 1,000 people could be prevented this way. Drink bone broth. Bone broth is loaded with gelatin and anti-inflammatory nutrients that keep your gut strong and healthy—and as I said earlier, a healthy gut is one of the best defenses against cold and flu germs. Besides, what’s cozier than a steaming mug of bone broth on a cold winter day? Eat your fruits and veggies. The phytochemicals in fruits and vegetables help keep your immune system working at its best. Include non-starchy veggies like spinach and kale in every meal, and add nutrient-rich fruits like berries and apples to shakes and smoothies. Remember, however, that fruit is high in carbs, so don’t overdo it. A serving size is half of an individual piece (for instance, half an apple or orange) or a closed fistful of berries, grapes, or tropical fruits. Do what grandma said! We all know the grandma rules when it comes to staying healthy: Wash your hands. Don’t share glasses or utensils. Get plenty of rest. Keep your kitchen and bathroom clean. There’s a reason why this advice gets passed down from generation to generation: It works! — I can’t promise that these eight strategies will keep you cold- and flu-free, but they’ll definitely improve your odds. And even if you do catch a bug, they’ll help you recover quickly so you can get back to shopping and partying faster. So put them all into action—and best wishes for a happy and healthy holiday season! Keep thinking Big and living BOLD!

For years, the “experts” on nutrition have been telling us to shun fat and load our plates with carbs instead. They’ve told us that butter and avocados and coconut oil are bad, and that cereal and sandwiches and pasta are terrific.  What’s the result? We’re experiencing epidemics of obesity and diabetes, both caused by overloading our bodies with sugary carbs and depriving them of crucial fats. If you’ve followed my blog or you’ve read my books, none of this is news to you. But here’s something you might not know: There are even more risks in low-fat diets that you may not know about. Here’s a look at four of the biggies.   Depression and suicide For decades, studies have shown that low-fat diets are associated with higher rates of depression and suicide, as well as higher rates of aggressive behavior. To me, that’s no surprise at all. If your brain doesn’t have enough fat, the neurotransmitter serotonin can’t do its job, which includes keeping you happy and helping you curb your impulses. A brain that’s starved of serotonin is an unhappy, out-of-control brain, and that’s a prescription for trouble. Hormonal Imbalances Fats are building blocks for your hormones. If you don’t get enough healthy fats, you’ll throw these hormones out of whack, leading to everything from rapid weight gain to “brain fog” to thinning hair. What’s more, a low-fat diet may also increase your risk for infertility. In addition, a low-fat diet—which replaces fats and protein with carbs—makes your insulin levels spike, causing you to lay down belly fat. Belly fat cells are estrogen factories, and if they crank out an excess of this hormone—a condition called estrogen dominance—you’ll gain weight like crazy, you’ll experience bloating and mood swings, and you’ll be at increased risk for breast cancer. Alzheimer’s disease When you eat a low-fat, high-carb diet, your body has to churn out large amounts of insulin. Over time, your cells react by becoming insulin resistant, meaning that they get less responsive to insulin’s message. In effect, they slam the door on insulin and the glucose it’s trying to deliver. This is very bad news, because a recent study shows that in addition to putting you at risk for diabetes, insulin resistance can raise your risk for Alzheimer’s disease. This study found that insulin resistance reduces the amount of blood sugar in areas of the brain most vulnerable to Alzheimer’s disease, meaning that these areas get less “fuel.” “If you don’t have as much fuel, you’re not going to be as adept at remembering something or doing something,” study coauthor Auriel Willette says. “This is important with Alzheimer’s disease, because over the course of the disease there is a progressive decrease in the amount of blood sugar used in certain brain regions. Those regions end up using less and less.” The researchers found that even people with only mild insulin resistance may be at higher risk for dementia. And if that doesn’t get your attention, they say that insulin resistance may harm your ability to think at any age. Nutritional deficiencies Research shows that if you skimp on fats by topping your salads with a low-fat or fat-free dressing, your body can’t absorb important phytonutrients called carotenoids. You also need fat for your body to absorb vitamins A, D, E, and K. So you could be loading your salads with fabulous fruits and veggies and still not be getting the nutrients your body needs. — If you’re still having trouble rejecting the “fat is bad” myth, I hope these findings will encourage you to reconsider. The truth is that fat isn’t bad—it’s necessary! So add a dose of healthy fat to every meal in the form of fatty fish, coconut oil, olive oil, avocado oil, nuts, or clarified butter. In addition to trimming you down, that fat will do wonders for your brain and body! Keep thinking Big and living BOLD!

Everywhere you turn these days, people are telling you to go gluten-free. And that’s fantastic advice. But you know what? It’s not the whole story. Today, I want to talk about why simply going gluten-free isn’t enough, and why it can actually backfire on you. To start, let me tell you about my own journey from gluten-free to grain-free. My First Moment of Truth My first eye-opening experience regarding the profound effects of food on my body occurred when I was very young and I was competing in fitness and bodybuilding contests. (Yes—little bitty me!) I was working with a professional trainer who focused on fitness and nutrition, and I enlisted him to help me become more competitive. The first thing my trainer told me was to eliminate wheat and gluten, which was an unconventional idea at that time. The result: I lost body fat and gained energy, and I overcame some serious health issues almost immediately. Needless to say, gluten was not on my radar anymore. When I rid myself of gluten, my body got super-lean and I became stronger than ever. Even better, my endometriosis, which caused agonizing cramps every month, vanished. When my mother took me to doctors, all they could offer were birth control pills and Motrin to relieve the pain. And here the answer was as easy as cutting gluten from my diet! That was my first ah-ha moment. My Second Moment of Truth Unfortunately, I took the gluten-free message too far. And by the way, this is a very common problem. If you’re a doctor reading this blog, then know that there is real harm in telling patients to just “go gluten-free.” When I went gluten-free, I ate fruit, veggies and lean meats—and yes, I also ate every gluten-free food I could get my hands on. As long as the package said gluten-free, in my book it was fair game. Bad move. What I was getting instead included potato starch, cornstarch, and any other starches that make food taste good without evil gluten. The problem is that all of those starches are equally bad for you, or a pretty close second. So eventually, I crashed and burned again. What I learned as a result was this: Gluten-free is a great first step, if you do it without all of the gluten alternatives. However, what you really want to do is go from gluten-free to grain-free. Here’s why. The Dirty Truth about Grains First, let’s talk about what grains are. Grains include barley, corn, durum, kamut, millet, oats, rice, rye, sorghum, spelt, tuff, tritcale, wheat (all varieties), and rice (including wild rice). It doesn’t matter whether they’re “whole grains” or not. Gluten is found in certain grains including barley, rye, oatmeal (unless it’s certified as gluten-free), wheat, and spelt, as well as foods derived from these ingredients. Basically, if you eliminate grains from your diet, you’ll automatically eliminate gluten. (By the way, buckwheat, chia, and quinoa are pseudo-grains. If you’re not actively trying to lose weight, they’re okay in limited quantities.) Now, let’s take a look at why grains make you fat and wreck your health. Hit #1: Grains Attack Your Gut. Grains damage the all-important microbiome in your intestinal tract, leading to inflammation that causes a “leaky gut.” This, in turn, causes systemic inflammation, which is the primary cause of obesity. Also, since 80% of your immune system is in your gut, having a weakened gut leaves you wide open to just about every modern-day disease out there. The reason that grains are so harmful is that our bodies aren’t adapted to eating them, particularly in large quantities. We’ve only been eating grains since the advent of agriculture, some 10,000 years ago—and while that may seem like a long time, it’s really just a hiccup on the evolutionary scale. In fact, our genes have only changed 0.02 percent in some 40,000 years. In short, your gut has no idea what to do with grains. So eating them is like putting kerosene in your gas tank, instead of gasoline. Ouch. Hit #2: Grains Drain You of Nutrients. In addition to being toxic, grains sap your body of the nutrients it needs. Grains interfere with the absorption of vitamins and minerals from food, leaving your cells starving. This makes you age more rapidly—and it also lets those degenerative and autoimmune problems come knocking. Hit #3: Grains Spike Your Blood Sugar. Your body turns grains into sugar. That sugar constantly raises your blood sugar, putting you at risk for obesity, metabolic syndrome, and diabetes. In fact, the “experts” who’ve told you for years to load your plate with grains are responsible to a large degree for our current epidemics of these health problems. Sprout, Soak, Beat… or Eliminate? Now that I’ve made my case, you may be wondering: “What if I sprout grains, soak them, or beat them with a stick? Will it matter?” Well, maybe … slightly. But the better option is to find alternatives. I know that may sound difficult—but I’m here to tell you that while breaking up with grains is hard at first, you don’t need them. You can replace your grains with other options like almond flour, coconut flour, or arrowroot when you bake. Squashes, pumpkins, sweet potatoes, and zucchini are all ingredients you can use to create hearty, satisfying meals. I’ve been grain-free for ages, and I don’t miss grains at all. And once you develop new and healthier habits, neither will you. So at least give it a try. Remember, there’s no RDA for grains, because you don’t need them. So what do you have to lose… other than your sick gut and your extra pounds? Keep thinking Big and living BOLD!

In an earlier post, I talked about “winter-proofing” yourself so you can avoid that dreaded winter weight gain. Today, I want to share another idea for staying slim over the months to come: Make some easy food swaps, starting right now. Food swaps are great because you’re not giving up anything; instead, you’re simply replacing a bad food with a better one. That’s smart and painless! And my swaps, in addition to keeping those extra pounds off, will make you healthier and help to erase your wrinkles. Here they are. Swap out breakfast cereal for grain-free granola. How cereal ever got a reputation as a healthy food is beyond me. It’s loaded with carbs (and often with sugar), so it jacks up your insulin levels and lays down fat on your belly. Ugh. Want a healthier option? Instead of reaching for that cereal box, indulge in grain-free granola. It’s sweet, crunchy, and delicious, and it loads you up with nutrients rather than carbs. You can buy grain-free granola online or in any health food store, and it’s easy to mix some up yourself. Swap out candy bars for 70% dark chocolate. Chocolate is delicious—and better yet, it’s good for you! Unfortunately, all that stuff that manufacturers add to the chocolate in candy bars isn’t so good for you. The solution: Get back to basics by choosing chocolate bars that have a cacao content of at least 70%. You’ll get maximum nutritional power and only a small amount of sugar. Swap out unhealthy chips for kale chips and SeaSnax. Football season is here, and what’s more fun than sitting on the sofa eating crunchy snacks while you cheer on your favorite team? But loading up on potato chips, corn chips, and cheese puffs will pack pounds on you—and that’s nothing to cheer about. To get the same crunch without the unhappy consequences, toss out the junk. Instead, bake up a pan of kale chips or nibble on nutrient-packed SeaSnax. Swap out dairy ice cream for coconut milk ice cream. If you know me, you know that I’m not a fan of dairy foods. That’s because they can cause inflammation, digestive problems, and skin breakouts. However, I’m a huge fan of coconut milk, which is loaded with fat-melting, skin-smoothing power. What’s more, coconut milk ice cream is every bit as delicious as the dairy version. You can find coconut milk ice cream just about anywhere these days, and it’s also easy to make. Try this Espresso Gelato with Chocolate Chips--it's one of my favorites. Swap out artificial maple syrup for true maple syrup. When it comes to maple syrup, that brand-name stuff in the store is far from the real thing. Basically, it’s flavored high-fructose corn syrup, and it’s one of the worst things you can put in your body. Instead, spend a little extra money and get real maple syrup. It tastes better, it has a lower glycemic index (meaning that it will raise your blood sugar less), and it contains a wealth of trace nutrients that help rev up your metabolism and detoxify your body. Swap out pasta for spaghetti squash or zucchini noodles. This is one of the tastiest and healthiest swaps you can make. Instead of loading your body with fattening pasta, you’ll be feeding it delicious, fiber-rich veggies that make your cells glow. It’s an easy swap to make, too—and if you have kids, they’ll love making “zoodles” or scooping out the strands from the squash. Swap out that sugary pumpkin spice latte at the coffee shop for a homemade version. Fall is the time for pumpkins and warm, aromatic spices like cinnamon, nutmeg, and allspice and those warm, creamy pumpkin spice lattes—that we feel guilty for drinking. Want to enjoy these lovely fall flavors without the guilt? Then instead of buying a pumpkin spice latte with 44 grams of sugars!--make this rich, satisfying, and delicious latte at home with just 3 grams of sugar—and melt off pounds off rather than putting them on. Pumpkin Pie Latte Ingredients: 16 ounces black coffee 2 Tablespoons coconut cream or coconut milk 2 Tablespoons canned pumpkin ½ teaspoon pure vanilla extract 1 teaspoon ground cinnamon ¼ teaspoon ginger ¼ teaspoon nutmeg ¼ teaspoon allspice ¼ teaspoon ground clove Stevia to taste Directions: Place all ingredients in a blender and blend until smooth and creamy. Optional: You can swap the vanilla extract and stevia for a scoop of Vanilla Bone Broth Protein to up the protein factor! Swap out unhealthy cocktail mixers for bone broth and fruit. Do bone broth cocktails sound downright weird to you? Then you haven’t tried them yet! In reality, they’re delicious, especially when you add luscious fresh fruit. And they’re loaded with fat-melting, skin-smoothing power—unlike those mixers, which are filled with sugar and artificial junk. For fun cocktail recipes, check out my free Cocktail Recipes eBook. These eight swaps are simple to make, and you’ll get big rewards: a slimmer waist, fewer wrinkles, and better health from head to toe. Better yet, you’ll do it while enjoying everything from ice cream to chocolate to cocktails. Now, that’s what I call painless! Keep thinking Big and living BOLD!

In my last post, I talked about ways to keep winter weight from creeping on. But what if you want to do more? What if you’d like to take off 15 pounds or more before the holidays start? Well, guess what: You can lose weight before the holidays start! On my three-week Bone Broth Diet, you can melt off extra pounds and inches quickly and easily. (As a bonus, you’ll erase wrinkles, too.) And to get you started, here’s my eight quick-start tips. Read it, get going, and look gorgeous by the holidays! Check your calendar. If you can, plan your diet for a time when your schedule is fairly free of big events like weddings or parties. Then pick the best days for intermittent fasting for two days each week, and mark these on your calendar. Be sure to schedule at least one non-fasting day in between the days you intermittent fast. If you want to make cooking a breeze, schedule in two or three “batch cooking” days, too. That way, you’ll have lots of delicious, healthy meals ready to grab. Clean out your fridge and pantry. Make a sweep of your kitchen, and give away or toss out all of the Bone Broth Diet “no” foods. These include sugar, grains, soy, dairy, alcohol, and foods with artificial ingredients. When taboo foods aren’t lurking in your home, they can’t tempt you to cheat. Restock your kitchen. Make a trip to the grocery store and load up on good proteins (beef, lamb, chicken, turkey, wild boar, fish, and eggs), veggies, berries, healthy oils (coconut oil, avocado oil, olive oil, and clarified butter), nuts, olives, and unsweetened coconut chips. In particular, buy lots of non-starchy veggies. You can’t have too many of these around. Also, buy lots and lots of bones!  Make a big supply of bone broth. Bone broth —my “liquid gold”—is the biggest key to healing your body, de-aging your skin, and melting off your pounds. That’s why you’ll want to make sure you have plenty of it on hand before you start your diet. Cook up a big batch of beef broth and a batch of turkey broth or chicken broth for starters. Freeze your broth in small containers, so it’s easy to thaw quickly. Keep a copy of your “portion control” guide handy. Post a copy of the Bone Broth Diet Proper Proportions Plate on your fridge, and you’ll know just how to build your own plates. Tell your friends and family. Let the people close to you know that you’re doing The Bone Broth Diet. Explain how it works, and ask them to support you. Even better, see if you can talk one or two people into going on the diet with you. It’ll be lots of fun to do your grocery shopping and cooking together… and it’ll be even more fun to go shopping for new holiday clothes together after you lose inches on the diet! Start your journal. Journaling is a wonderful way to keep your diet on track. Start by listing all of the reasons why you’re committing to your personal transformation—and keep reminding yourself of these reasons every day. This will motivate you to stay the course. Pat yourself on the back! It’s easy to say, “I wish I could look slimmer and younger this holiday season.” However, actually committing to this goal takes backbone. So when you lose that extra weight and you look amazing in your sparkly new party outfits, I want you to feel incredibly proud of yourself. Send me a selfie—I can’t wait to see the new holiday you! Keep thinking Big and living BOLD!

We all want to look gorgeous for the holidays—and we definitely don’t want to start the New Year with an extra roll of belly fat. Unfortunately, Mother Nature’s plans aren’t the same as ours. Biologically, we’re hard-wired to slow down, eat more, and gain weight when cold weather sets in. For early humans living in icy caves and facing winter famines, this made survival easier. But these days, cocooning in a warm home in front of the TV with a bag of chips just makes us fat. All around the world, people tend to gain weight in cold weather—and the cozier our winters get, the worse the problem is. In fact, research shows that increases in “comfortable” winter temperatures thanks to indoor heating correlate strongly with increases in obesity. Luckily, you can keep those extra pounds off by winter-proofing your body. This means taking action right now—in the fall—to keep your body from going into “hibernation” mode. Here are four power tips for keeping that winter weight from sneaking onto your waistline. RESET YOUR INNER CLOCK. Shorter days and longer nights send your biological clock into a tailspin—and that makes you tired, fat, and even depressed. Optimize your circadian rhythms with melatonin, vitamin D, a daily dose of sunlight, and a light therapy box when the skies are cloudy. GET COLD! It’s tempting to bundle up in layers of clothing so you never get chilled. However, don’t be afraid to shiver a little. Research shows that 15 minutes in the cold can rev up your metabolism as much as an hour of exercise—and that even turning your thermostat down from 74 to 68 degrees can make you burn fat faster. ANTICIPATE YOUR APPETITE. It’s normal to be hungrier in the fall and winter. So don’t fight it; instead, prepare for it! Load your fridge and freezer with filling soups and ingredients for smoothies and green drinks, and get rid of the sugary, high-carb foods that pack on winter pounds. GET IN THE “BROTHING” HABIT. Two or three times a week, substitute a mug of bone broth for a meal. It’s rich and satisfying, so you won’t feel hungry—and it’ll help you melt off extra fat. Put these four simple winter-proofing strategies in place now, and you’ll be prepared when cold weather arrives. In fact, rather than gaining a few pounds over the holidays, you can actually wind up slimmer by January—and that’s an awesome way to ring in the New Year! Keep thinking Big and living BOLD!

Are you counting on fancy shampoos and conditioners to keep your hair beautiful? If so, you’re not doing enough. That’s because if you really want strong, beautiful hair, you need to feed it the foods it loves. The hair-nourishing diet I prescribe for my clients includes lean proteins, healthy fats like coconut and avocado, and loads of veggies. In addition, it’s low in sugar and inflammatory carbs that make hair look old. And needless to say, I also tell people who want beautiful hair to drink bone broth or take a collagen supplement every day! Bone broth and collagen are packed with nutrients that your hair adores. They also help to heal your gut… and healthy hair starts with a healthy gut. Once these basics are in place, I make sure my clients aren’t shorting themselves on hair-protecting nutrients. In particular, I make sure they’re getting enough of these four nutrients that can help transform hair from limp and dry to full and sexy. What nutrients do I need to build strong, beautiful hair? Iron can help build strong, beautiful hair  If you’re a premenopausal woman, there’s a good chance that your iron levels are low—especially if you have heavy periods or you don’t eat meat on a regular basis. And if your hair doesn’t get enough iron, it puts you at high risk for “female pattern hair loss.” However, don’t go loading up on iron just yet. While a vitamin-and-mineral supplement containing a daily dose of iron is fine for most women, mega-doses of this mineral can be dangerous. So have your doctor measure your iron level to see if you’re deficient. In the meantime, eat plenty of eggs and lean meat. If you do wind up needing additional iron, be sure to take supplemental vitamin C as well. Vitamin C helps your body absorb iron better. Have your doctor check you zinc levels for strong, beautiful hair  While severe zinc deficiency is rare, many people—especially women—have a marginal deficiency, which can promote hair loss. Again, eating very little meat can put you at risk. To make sure you’re getting enough zinc, take a daily supplement that includes this mineral and eat zinc-rich foods. Good sources include oysters, red meat, lamb, pumpkin seeds, and sesame seeds. Like iron, zinc can be toxic in high doses, so don’t overdo it. You need omega-3 fatty acids to build strong, beautiful hair These healthy fats feed your hair, making it strong and shiny. To get enough of these, eat two servings of salmon, sardines, or other oily fish each week. An omega-3 supplement is also a great idea; just make sure it’s a high-quality one. Vitamin D is extremely important for strong beautiful hair  If you hide from the sun every day, you’re shorting yourself on this crucial nutrient—and that’s a big mistake. In addition to lowering your risk for several cancers and multiple sclerosis, vitamin D helps protect against female pattern hair loss. It’s true that spending too much time in the sun can damage both your skin and your hair. But getting 15 minutes or so of sun every day (without slathering on sunscreen) will make both of them healthier. If you can’t get that much sun, supplement with vitamin D (and even if you do get plenty of sun, ask your doctor to check your vitamin D level). — Add a good supply of these four nutrients to a super-healthy diet, and you’ll give your hair all the nutritional mojo it needs to become strong, lustrous, and beautiful. Of course, you can still spend a fortune on those fancy shampoos and conditioners if you like—because there’s no such thing as pampering your hair too much! Keep thinking Big and Living BOLD!

There are lots of ways to damage your skin. You can barbecue it for hours in the sun. You can dry it out by washing it with harsh soaps. You can clog your pores by sleeping with your makeup on. However, one of the fastest ways to irritate your skin isn’t from the outside, but from the inside. Eating the wrong foods can wreck your skin—here are the worst culprits: 1. Sugary, high-carb foods. Why are carbs bad for your skin? Because carbs turn into sugar in your body. Sugar, in turn, ramps up your production of AGEs, which stands for advanced glycation end products. These “stiffen” collagen and elastin, damaging your skin and making it harder to repair. The result: You look years older than you are. What’s more, carbs don’t just age you quickly. In addition, they’re a big contributor to acne. That last claim may surprise you, because many doctors will tell you that the food-acne connection is a myth. However, several years ago, researchers conducted an extensive literature review and determined that high-carb foods do indeed contribute to acne. They appear to do this by promoting the production of sebum—the oily secretion that fosters acne. Here’s what Jennifer Burris, the lead author of the study, had to say: “High glycemic index foods, like white flour, sugary sweetened beverages, and sugar, increase blood glucose more, compared to low glycemic load foods. High glycemic load foods trigger an increase in blood glucose and insulin as well as an increase in insulin-like growth factor-1. These hormones and hyperinsulinemia in turn increase sebum production. It’s like a domino effect.” So if you want clearer, younger-looking skin, avoid loading your diet with bread, pasta, rice, and other carb bombs. Your skin will thank you—and, as a bonus, you’ll lose extra pounds. 2. Dairy foods. Burris and her team also uncovered another big culprit in acne: dairy. This doesn’t surprise me at all, because for years I’ve been telling my patients with acne to eliminate dairy products—and frequently, the results are amazing. Interestingly, a new study indicates that consumption of low-fat or skim milk, but not full-fat milk, is associated with acne in teens. This, too, is in line with the advice I give my clients: If you’re going to include dairy in your diet, go for full-fat rather than reduced-fat or fat-free products. 3. Seed oils. Seed oils are high in pro-inflammatory omega-6 fatty acids and low in anti-inflammatory omega-3 fatty acids. (For instance, safflower oil contains no omega-3 at all.) As a result, they contribute to chronic inflammation—and that inflammation translates into blotchy, sick-looking skin. Moreover, when you use seed oils, you’re skimping on healthy fats that feed your skin cells and make them “bouncy”—for instance, avocado and coconut oil. And finally, seed oils are over-processed and they’re usually going rancid by the time they reach the grocery store. And needless to say, a rancid food isn’t going to make your skin glow. — Bottom line? Don’t torture your skin with a high-carb diet, acne-promoting dairy, or inflammatory seed oils. Instead, eat lean proteins, healthy fats, and loads of veggies. Mainline the building blocks of collagen to your skin by drinking bone broth every day. And load up on berries, which are incredibly anti-aging. Show your skin some love, and it’ll love you back by looking younger, clearer, and more radiant. Keep thinking Big and living BOLD!

If you’re over 30, looking young takes work. And believe me—the older you get, the more work it takes! However, here’s good news--often, you can take years off your age simply by correcting a few flaws in your beauty routine. Here are nine of the biggest mistakes that you might be making right now: Brushing your hair wrong. Don’t brush your hair when it’s wet. This stretches it, making it weaker and more prone to breaking. Also, if your hair is tangled, don’t brush it from the roots to the tip, which can cause breakage. Instead, work from the bottom up, untangling small areas. Leaving your makeup on when you go to bed. Together, makeup and unwashed skin create a breeding ground for bacteria. (Eeeuuuw.) Even worse, that trapped gunk can cause oxidative damage, aging your skin and making it wrinkle. It only takes a couple of minutes to give your face a quick scrub before you hit the sack, so don’t skip this ritual. Showering for too long. This dries out your skin—especially in the winter. So hop in, scrub up, and hop out—and then moisturize your body with coconut oil or a nice natural moisturizer. (Check out the Environmental Working Group’s recommendations for moisturizers.) Wearing too much makeup. Unless it’s Halloween or you’re into the Goth look, less is more. Remember: Excess makeup ages you. Also, tone down the colors; nobody over the age of 15 can really pull off electric blue eyeshadow, and dark red lipstick can be extremely aging. Finally, go easy on the eyeliner and mascara, because raccoon eyes went out in the Sixties. Sticking with an aging hairstyle. Still wearing the same “do” you had in high school or college? An outdated style can add years to your age—so splurge and make an appointment with a high-end stylist who can recommend a new look. Rubbing your eyes. It’s tempting to rub itchy eyes, but this damages the delicate skin around them, promoting wrinkles and bags. Instead, put a wet washcloth or some cucumber slices over your eyes for a few minutes. This will hydrate your skin, rather than hurting it. Also, when you clean around your eyes, pat gently—don’t scrub. Drinking too little water. Hydrated skin is happy skin! So moisturize from the inside out, by drinking lots and lots of water all day long. Adding a little shot of lemon juice to your water will give you a hit of vitamin C, which also is a great skin renewer. Eating too little healthy fat. Good fats like omega-3 fatty acids, coconut oil, and avocados make your skin cells smooth and beautiful. A low-fat diet, in contrast, will dry it out and make it wrinkle more easily. Starving your body of collagen. As you age, your skin loses collagen—and as a result, it starts sagging and wrinkling. A daily fix of bone broth or high-quality collagen powder can give you the quick collagen boost you need to keep your skin young. Correct these nine beauty oopsies, and you’ll see a difference right away in the form of healthier hair, better skin, and a younger, more flattering look. But you’re not quite done… because for serious anti-aging power, you also need to eat a natural, low-carb diet, de-stress your life with meditation or yoga, and exercise every day. Yeah… that’s the “hard work” I talked about earlier! Keep thinking Big and Living BOLD!

As an anti-aging expert, I thought I’d heard it all when it comes to beauty treatments. Bee venom facials. Fish pedicures. Urine therapy. Swallowing tapeworms. (Yuck.). But I have to say, two new beauty trends took me totally by surprise. So I talked to some friends who are up on all the latest fads, and here’s what I learned about each one. 1. Snail facials. Yep, you read that right! People are spending $250 a pop to let snails slither all over their faces, all in the name of beauty. (If it makes you feel better, “snail facialists” are on hand to make sure the snails don’t crawl over clients’ eyes and mouths.) Why snails? Supposedly, the slimy goo they secrete is rich in proteins, antioxidants, and skin-smoothing hyaluronic acid. But I have to ask: No matter how gorgeous your skin looks after a snail facial, who’s going to want to kiss it? Besides, there are easier ways to get skin-smoothing hyaluronic acid. You’ll get a big dose of it from bone broth (along with antioxidants and other skin-healing nutrients), and many high-end wrinkle creams contain it. So unless you really, really love snails, I suggest voting “no” on this one. 2. Drinking vinegar. When I visualize a fun Saturday night out with the girls, vinegar isn’t the first thing that comes to my mind. However, trendy New Yorkers are guzzling flavored vinegar drinks like crazy—and even adding vinegar to cocktails—in an attempt to lose weight. You can get vinegar drinks in flavors ranging from beet and carrot to pineapple and fennel. I’m less skeptical about this trend than I am about the snails, because people have used vinegar since the dawn of time as a weight loss tool. What’s more, some scientific research supports this practice. For instance, one study involving people with insulin resistance or type 2 diabetes found that a dose of vinegar before a high-carb meal increased insulin sensitivity afterward. In fact, the researchers concluded, “Vinegar may possess physiological effects similar to acarbose or metformin.” Since anything that increases insulin sensitivity helps to burn off fat, that’s a point in vinegar’s favor. Another study conducted in Japan found that obese adults who consumed one or two tablespoons of vinegar every day in beverages lost two to four pounds after 12 weeks, while participants drinking beverages without vinegar didn’t lose weight. This suggests that vinegar could play at least a small role in melting off extra pounds. So it looks like flavored vinegar drinks earn a thumbs-up—with a few cautions. First, people who have problems with histamines or tyramines can react badly to vinegar. Also, drinking vinegar can cause acid reflux, burping, and gas. So start out slow, and see if it works for you. — Bottom line for me: I’m passing on the snails, since I can get the same benefits from bone broth without the slime and the $250 price tag. However, I definitely could be talked into trying a vinegar-and-vodka cocktail at least once. How about you? Keep thinking Big and Living BOLD!       P.S. My Cocktail Recipes Booklet contains 7 fun cocktail recipes that use SLIM Collagen Broth for a nutritional "power up".