Blog

Each week, I get lots of terrific questions from people doing my Bone Broth Diet—especially questions about the broth itself. Over time, I’ve noticed that four of these questions keep popping up over and over again. So in today’s post, I’m going to tackle all four of them. Here they are: Can I reuse the bones for a second batch of broth? I’ve never tried this myself, but there’s a comment in Nourishing Broth (by Sally Fallon Morell and Kaayla T. Daniel) from a farmer who does this all the time. According to her, “The second and even third batch of stock is just as flavorful as the first and often gels just as well too.” However, I don’t recommend you exceed more than 24-36 hours of total roasting time of the bones in batch one and/or two. I don’t have time to babysit a stockpot. Do you have tips for making broth faster? Sure! You can make bone broth in two hours or less in a pressure cooker. Or you can go the opposite route, and let it simmer away in a slow cooker overnight. Also, your broth will get done more quickly if you use chicken carcasses or bones that are already cooked. This can shave an hour or more off your time. And don’t worry about carefully peeling and chopping your veggies; just toss them in whole or roughly cut. Finally, give fish broth a try. It cooks very quickly, and it has a lovely, subtle flavor. Here’s how to make it. I like drinking bone broth straight, but are there other ways to use it? You bet! I use it all the time in soups, stews, and chili, and there’s plenty more you can do with it. For instance, one of the most delicious ways to add bone broth to your diet is in a cocktail (once you’re on your 80/20 maintenance plan). Check out my free Cocktail Recipes Booklet for ideas. Also, freeze some of your bone broth in ice cube trays. It’s easy to give veggies or other dishes a quick bone broth “boost” by tossing in a few cubes. And here’s a fun idea: bone broth popsicles! Check out this video about a Greenwich Village café that’s selling these tasty treats. I’m planning to experiment with them myself, and if I come up with a great recipe, I’ll share it with you. I make my bone broth in a slow cooker, but recently I’ve heard that there are concerns about these cookers leaching lead. Should I stop making broth this way? Instead of abandoning slow-cooker broth, look for slow cooker brands that are lead-free. Clay and stainless steel slow cooker inserts are something to look at for a lead-free option. On their website Proctor Silex states there is no lead or cadmium in their crocks. According to The Wellness Blog, “KitchenAid: States their slow cooker glazes are lead-free”.—Have still more questions about bone broth—or about the Bone Broth Diet? Let me know, and I’ll answer them in a future post! Keep thinking BIG and living BOLD!

What if I told you I had a magic pill that would boost your metabolism, making you burn fat faster? You’d take it in a heartbeat, wouldn’t you? Well, guess what: I do have that magic pill. And here’s more good news: It’s free! The magic pill I’m talking about is—you guessed it—exercise. Doctors often downplay the fat-burning power of exercise, because most of them believe in the old calories-in, calories-out rule. And it’s true that the immediate effects of exercise aren’t going to tip the scale very much. For instance, it takes more than an hour of strenuous exercise to burn off a 300-calorie doughnut. However, that’s just what exercise does in the short run. Here’s what it does in the long run: • Exercise keeps your metabolism high even after you finish. When you do high-intensity exercise, your muscles experience wear-and-tear (in a good way). After you’re done, your body needs to repair and replenish those muscles—and that takes work. So long after you exercise, your metabolism stays ramped up. • Exercise builds muscle. Muscle burns more calories than fat—so the more lean muscle mass you create through exercise, the more fat you’ll burn all day long. The key here is to do the most effective types of exercise. I’m a huge fan of all kinds of exercise—whether it’s walking the dog, dancing a samba, or playing Twister with your kids—but from a metabolic point of view, some forms of exercise are more powerful than others. Here are two of the best when it comes to melting off that fat: • Weightlifting. When you lift the heaviest weights you can lift with good form, and do as many repetitions as you can, you’ll get a fantastic after-workout “burn” and build beautiful lean muscle. (As a bonus, lifting weights sculpts your body, so you automatically look slimmer. I call it “rearranging the furniture.”) • High-Intensity Interval Training (HIIT). In HIIT, you exercise very strenuously in short bursts with periods of less intense exercise in between—for instance, alternating sprinting with walking. Your body needs to work hard during the strenuous stages and the recovery phases, and this really revs up your metabolism. (If you’re very athletic, consider trying Tabata, a more strenuous form of HIIT.) In addition to incorporating these two types of exercise into your routine, here are three more tips for getting the biggest metabolic boost from your workouts: • Exercise inefficiently. No, that’s not a typo! People look at me funny when I tell them to make their exercise routine more inefficient, but there’s a good reason for this. When you do the same exercises every week, your routine gets easier, so you burn less fat. Change things up, and your body has to work harder. So surprise your body by switching from hand weights to kettlebells, or from sprinting to swimming. • Go for quality, not quantity. Stop killing yourself with long exercise routines. Twenty minutes of intensive weightlifting or HIIT training will give you more metabolic payoff than an hour of jogging. • Exercise regularly. Schedule a minimum of four 20-minute workouts a week. (Take a one-day break between weightlifting sessions, to give your muscles time to recover.) If you find that you don’t have time for that much exercise, make the time—even if it means getting rid of other commitments in your life. Make your health and weight loss a top priority. Finally, supplement your exercise routines with fun activities that you love, whether it’s bowling, swimming, hiking, yoga, or ballet. All forms of movement will boost your metabolism more than sitting on the sofa—so on the days when you don’t work out, put your body in motion in ways that make you and your metabolism happy! Keep thinking BIG and living BOLD!

You’re rocking your diet. You’re dropping pounds and inches like crazy. You’re flying toward your goal. And then it happens: You go for days, or even weeks, without losing any weight at all. The dreaded...weight loss plateau. It’s discouraging, isn’t it? And this is the point where people often give up. But please, please, please— don’t quit now! As a weight-loss expert who’s guided thousands of transformations, I can tell you that you will get past this. Your persistence will pay off. In earlier posts, I’ve talked about one of the longest plateaus I’ve ever witnessed. It involved one of my all-time favorite patients, Drew. He weighed nearly 500 pounds when he came to me, and frankly, I expected his pounds to roll off when he started his diet. But during the first three weeks, nothing happened. I mean, nothing. I can’t tell you how unusual this is for a very obese patient who’s following all the rules—and he was. But you know what? Drew stuck with it—and at the end of Week Three, the magic started happening. He lost weight like crazy, getting down to his goal weight and reversing his diabetes. You can see his story here. Drew isn’t the only one of my patients to hit a plateau. In fact, it’s pretty common (although it typically happens later than Drew’s did.) What’s more, it’s temporary. So if you’re coping with a plateau right how, be strong and stay the course. Realize that this is normal, and it will pass. In the meantime, here are some tips that can help: Intermittent fast. Add intermittent fasting with bone broth twice a week to your regimen if you’re not already doing them. This will rapidly reset your fat-burning switch to “on.” Realize that you’ll lose weight more slowly as you get closer to your goal. Normally, the pounds fall off quickly when you first start a diet. As you approach your ideal weight, it’s perfectly natural for that dial on the scale to move more slowly. Just relax… it may take longer, but those pounds will vanish! Get your hormones checked. Sometimes, especially if you’re a woman between your late twenties and your fifties, unbalanced hormones can make weight loss harder. Find a doctor who’s knowledgeable about bio-identical hormones, and see if you can benefit from a little hormonal tweaking. Keep your eyes on the prize. Journal about the things your weight loss will empower you to do—whether it’s getting healthy enough to bike with your kids, or looking amazing for your class reunion next year. Envisioning your long-term goals will help you stay positive. Think about similar situations in your life. Did your last year of high school, your last trimester of pregnancy, or those months you spent toilet-training a toddler seem endless? Well, they passed… and this plateau will soon be history, too. Surprise your body. Shake things up by trying a new sport or exercise routine. Sometimes, little changes can kick your weight loss back into high gear. Troubleshoot your diet. Are you following the guidelines correctly? For instance, are you limiting fruits and nuts to the correct serving sizes? Be honest with yourself, and make sure you’re not falling victim to “portion creep.” Also, if you’ve let taboo foods like sugar and alcohol sneak back in, give them the boot. Stand up! Sitting on your behind all day lowers your metabolism. So every half hour or so, take a brisk walk around your home or office to rev up your fat-burning machinery. Above all, be patient. Trust your body. Believe in your own strength. Hang in there, and take my word for it—any day now, the pounds will start falling off again! Keep thinking big and living bold!

My Bone Broth Diet takes your extra pounds off fast—but of course, no diet works instantly. In my last post, I shared fashion tips that will help you look slimmer while you’re reaching toward your goal. Today I want to talk about something even more important: how to stop over-focusing on your weight, and instead draw attention to the terrific things about you--accentuate your assets! Here’s the thing: When you put all of your attention on your weight, you draw other people’s attention to it as well. But that number on the scale isn’t the most important thing about you—so let the world see what really is important! Here are some powerful assets you can accentuate. Your sense of style. Think about the most popular celebrities these days. One thing that draws people to them is that they cultivate a style that stands out from the crowd. Adele, Lady Gaga, and Mindy Kaling, for instance, have very distinctive styles, and all three totally rock their unique looks. So what’s your style? Is it classic, retro, or cutting-edge? Do you love leather, velvet, lace, or denim? Are you crazy about Manolos, or are you happier in boots and blue jeans? Define your own style—and then flaunt it. Even in the workplace, you can show off your style while staying professional. For instance, I once knew a corporate trainer who totally radiated style with her signature red dresses, stylish heels, sculpted nails, and fabulous hair. Although she was twenty or so pounds overweight, she was so dazzling that everyone thought “wow!” when she walked by. She turned more heads in a room than anyone else, including her teeny size-two colleagues. Your favorite features. Rather than focusing on hiding your extra pounds, play up the features you like best. Show off gorgeous hair with a new “do.” Draw attention to beautiful eyes with designer frames or a new shade of eye shadow. Frame a beautiful face with some spectacular earrings. Remember, nobody’s perfect. So, in realtor terms, do a little “staging” to camouflage your flaws and emphasize your strong points. Your amazing self. Are you funny? Adventurous? Creative? Smart? Kind? Right now, I want you to make a list of the things you like best about yourself, and think about just how great you are. It’s a cliché, but beauty really does start on the inside—so let your inner beauty shine. And don’t just take it from me—take it from celebrity stylist Michelle Phillips, who says that confidence is the biggest key to being beautiful. “No one's going to look at your nose or your thighs,” she says. “They're going to be looking at your great smile or your cute personality.” — These three strategies will ease your path to your goal weight—and they’ll continue to make you happier even after you reach that goal. So give them a try… and show the world how awesome you are! Keep Thinking Big and Living Bold!

It takes a lot to shock me—especially when it comes to the corrupting influence that food manufacturers have on people’s beliefs about what’s healthy and unhealthy. However, even I was stunned by a new article in the New York Times. Headlined “How the sugar industry shifted blame to fat,” it describes how sugar promoters paid researchers back in the 1960s to downplay the dangers of sugar and demonize fat. According to recently discovered documents, the Sugar Research Foundation (now known as the Sugar Association) paid three Harvard researchers the equivalent of about $50,000 in today’s dollars to review research on sugar, fat, and heart disease. The catch? The sugar group picked the papers to review and made it clear that they expected the results of the review to be pro-sugar. I can’t imagine any scientists—especially Harvard researchers—accepting terms like these. All the money on the planet couldn’t make me lie to you about sugar being okay for you.  But these researchers apparently had no problem at all with the deal. They replied, “We are well aware of your particular interest and will cover this as well as we can.” In other words—nod, nod, wink, wink. We get the hint. As they worked on their paper, the researchers shared drafts of it with John Hickson, a leading sugar industry executive. At the end, Hickson said, “Let me assure you this is quite what we had in mind, and we look forward to its appearance in print.” The review, published in the prestigious New England Journal of Medicine in 1967, had the intended effect. Stanton Glantz, who coauthored a new exposé of the incident in JAMA Internal Medicine, says, “They were able to derail the discussion about sugar for decades.” In addition, they skewed their findings to vilify saturated fat—which is currently being exonerated as a culprit in heart disease. As a result, the paper played a key role in creating the epidemic of obesity and diabetes we’re facing today. Along with misleading research by other scientists like Ancel Keys, it gave us a government-sponsored food pyramid that’s heavily loaded with carbs and stripped of healthy fats and proteins. After decades of this diet, we’re fatter and sicker than we’ve ever been. The New York Times article notes that journals now require authors to disclose their sources of funding. But I can absolutely guarantee you that food manufacturers still find ways to corrupt scientific opinion. If you don’t believe it, check out Scientific American’s recent hard-hitting article, “Science for Sale,” about the food industry’s influence on the American Society for Nutrition—which has ties to companies ranging from Coca-Cola to the World Sugar Research Organization. I know it’s unsettling to discover that much of the nutritional advice you’ve accepted from “experts” for decades is bought and paid for by the processed food industry. But I hope that it’ll encourage you to be more skeptical about this advice in the future. And I hope that it will encourage you to eat more natural, unprocessed foods—because I trust the farmers who grow organic kale and the ranchers who raise pastured cows way more than I trust multi-million-dollar food lobbies and “nutrition experts” who are in bed with Coca-Cola! Keep Thinking Big & Living Bold!

I know that when you’re dieting, you can’t wait to get those extra pounds off. But it may take a while to reach your goal weight, especially if you have more than a few pounds to lose. Luckily, there are some ways you can look slimmer as you’re waiting to hit that goal. Here are seven of my favorite tips for instantly looking slimmer. 1. Ditch the baggy clothes. Yep, I know you think you’re hiding those pounds. But in reality, clothes that are too big actually make you look larger. Buy clothes that fit you well without being too tight. 2. Black is the bomb! We all know that black is the most stylish color. And luckily, it’s very slimming as well. (Other dark colors, like navy blue, also can make you look thinner.) One good trick is to use black strategically to draw attention away from a problem area. For instance, if your booty is bigger than you’d like but you’re happy with your figure from the waist up, team up black pants with a splashy blouse. 3. Wear heels. Higher heels give you a better leg line. They also add to your height, which makes you look slimmer. One more tip: Shoes that match your skin color closely will make your leg line look longer and sleeker. 4. Think “skim,” not “cling.” Avoid lightweight, clingy materials, which have a tendency to accentuate the wrong spots. Instead, go for high-quality, medium-weight fabrics that skim your body gracefully. 5. Accessorize wisely. Long necklaces, scarfs, and sweaters can create slimming vertical lines, while dramatic earrings can draw attention up to your face and away from your tummy. 6. Keep sipping bone broth. It will make you look less bloated. The glycine reduces inflammation and bloating giving you a thinner appearance pretty quickly. 7. Cultivate beautiful posture. You know how they say the camera adds ten pounds? Well, so does slouching! People shown photos of women who were either slouching or standing with good posture rated the women with good posture as thinner—even when they were significantly heavier than the slouchers. — In my next post, I’m going to share still more tips for “faking it ‘till you make it.” In the meantime, try my seven strategies—especially the one about posture, which is the most important one of all! Keep Thinking Big & Living Bold

People ask me all the time about stevia. Is it a guilt-free way to satisfy that sweet tooth—or, like sugar and artificial sweeteners, does it have a dark side? Well, here’s the deal. I’d like to give you a simple answer when it comes to stevia, but it’s a little more complicated than that. First, before we get into the pros and cons, let’s talk a little about what stevia is. Stevia is an herb that contains two substances—stevioside and rebaudioside—which make it very sweet. You can buy stevia in different forms: Green leaf stevia contains both stevioside and rebaudioside, and it’s minimally processed. It’s very sweet, but it has a bitter aftertaste. Stevia extracts (for instance, SweetLeaf) undergo more refining to lessen the bitterness. They contain varying amounts of stevioside and rebaudioside, as well as some additives (for instance, SweetLeaf contains inulin, a vegetable fiber). You’ll notice that I didn’t include stevia “derivatives” like Truvia and PureVia on this list. That’s because while these contain a touch of stevia, they’re largely made up of other ingredients you don’t want in your body. (The large amounts of erythritol in Truvia, for instance, can give you headaches, diarrhea, and gas.) In fact, the manufacturers of both Truvia and PureVia had to pay millions of dollars when they were sued for advertising their products as “natural.” So let’s just cross these guys off the list right now. Okay, back to stevia. Let’s take a look at the good and bad news about it—starting with the downside. As a weight-loss specialist, I know that one of the biggest keys to staying slim and healthy is to break the Sugar Demon’s hold over you. And you won’t accomplish this if you use lots of stevia, because it’s really, really sweet. Also, using large amounts of stevia may have some negative effects on your gut bacteria. For instance, one recent study found that it inhibited the growth of the beneficial bacteria Lactobacillus reuteri. Now, let’s flip the coin and look at the benefits of stevia. Luckily, there are a lot of them! Here’s a sampling: • It may lower your risk of breast cancer. • It appears to lower blood glucose levels in Type 2 diabetics. • It can reduce blood pressure in people with mild hypertension. • It has anti-inflammatory effects. • It protects against atherosclerosis. • It can help fight infection. • It has antioxidant properties. That’s a pretty impressive list, and for me it tips the scales in favor of stevia. It also helps to explain why some cultures have used stevia for centuries both as a sweetener and as a folk remedy for a wide variety of medical problems ranging from circulatory disease to diabetes. Because of these many powerful benefits—and because stevia is infinitely better for you than sugar or artificial sweeteners—my opinion is that, as long as you don’t overdo it, this sweetener can definitely be part of a healthy diet. (Just remember to select an authentic stevia product like green leaf stevia or SweetLeaf, and not Truvia or PureVia.) So go ahead… reach for the stevia occasionally, and give your sweet tooth a happy surprise! Keep Thinking Big & Living Bold       P.S. Made from 100% grassfed beef and a hint of stevia, my Bone Broth Protein comes in rich chocolate or creamy vanilla flavors. Use it in shakes or smoothies to help you stay on track with your Bone Broth Diet or your 80/20 maintenance plan. This is the ONLY protein powder that boasts 70% collagen with 30% coming from beef meat. It gives you the highest level of collagen to help you heal your gut and slow the clock on your aging skin, joints, and other soft tissues.

I know some nutritionists who are perfect. They eat right at every single meal. They’re never tempted by a doughnut, a ballpark hot dog, or a bite of birthday cake. Never. I am not one of these people. Yes, I eat right at least 80% of the time, and I actually hit closer to the 95% mark. That’s because I love the fabulous foods on my Bone Broth Diet. As a result, I’m hardly ever tempted to stray. But you’ll notice the words “hardly ever”! Every once in a while—especially if I’m rushing from airport to airport, burning the candle at both ends, and grabbing meals when and where I can—I’ll over-indulge in foods I shouldn’t eat. And eventually, I’ll pay the price. One day I’ll look in the mirror and realize that my butt is starting to look like Kim Kardashian’s… and that’s not a good look for me. When that happens, I don’t waste time beating myself up. That’s because I’m fine with being perfectly imperfect—and because I know how to get back in shape really, really fast. I do it with five “magic eraser” foods that burn off extra fat while they repair and de-age my skin. Here they are. Bone broth. You knew this would be on my list, right? In fact, I’m putting it right at the top. That’s because intermittent fasting with bone broth is, hands down, the fastest way to erase the effects of over-indulging. Fasting allows your body to burn off the extra calories you took in, and bone broth gives you a big shot of fat-burning nutrients. So if you loaded up on pizza or drank way too many margaritas last weekend, intermittent fast for 24 hours. It’s easy: Simply replace your meals and snacks with bone broth. In addition to melting away your extra pounds and healing your gut, you’ll be mainlining a big dose of collagen building blocks to your skin—and your face probably needs some serious damage control if you’ve been partying hearty! Coconut oil. Your body metabolizes coconut oil in a different way than other fats, so this oil actively helps you burn off fat. To get a dose of it, treat yourself to a cup of Dave Asprey’s Bulletproof Coffee in the morning, or enjoy a hefty serving of cauliflower “rice” sautéed in coconut oil at dinnertime. Green, leafy vegetables like spinach, cabbage, and kale. These foods contain thylakoids that lower your blood sugar—and that translates into faster weight loss. In addition, thylakoids are powerful natural appetite suppressants. Greens also contain lots of fiber, which fills you up. So dish up my Tuscan Spinach Salad or my Kale with a Kick—or for extra fat-burning and skin-smoothing power, make a batch of my Beyond Botox Soup. Eggs. Egg yolks are loaded with choline, a potent lipotropic nutrient that helps carry fat away from your liver so your body can break it down and metabolize it. Banned diet drugs like ephedra worked because they were lipotropic—but you can get the same fat-burning boost from eggs in a healthy way. My Crustless Quiche is a great way to load up on choline—and it’s delicious, too. Berries. The nutrients in berries help your body turn white (bad) fat into beige (good) fat. White fat makes you fat, while beige fat helps you burn fat. Add these five foods (along with a day of intermittent fasting) to your diet in the days following an over-indulgence, and you’ll quickly erase your extra pounds and wrinkles. It’ll be like your little “cheat” never happened… and that’s what I call magic! Keep Thinking Big and Living Bold!

Today, I want to talk about a biggie when it comes to weight loss and anti-aging: balancing your hormones. When they’re working right, these hormones do an awesome job. Together, they regulate every aspect of your life—your sleep, your appetite, your weight, your energy, your sex drive, you name it. When your hormones are in balance, your hair is thick and glossy. Your skin is smooth and glowing. You’re slim, you’re young, and you’re bursting with energy. Your brain works right. Your thyroid works right. Your gut works right. But what happens when those hormones get out of whack? Then nothing works right. You gain weight. Your hair gets thin, and your skin gets old and papery. You develop “brain fog” and lose your interest in sex. You’re tired all the time. You’re at the mercy of your mood swings. You develop insomnia. You feel like absolute crap all day, every day. Complain to your doctors about these symptoms, and here’s what you’re likely to hear: “Well, you’re getting old. This stuff happens.” or “There’s nothing wrong with you—it’s all in your head.” Well, I’m here to tell you that they’re wrong. You don’t have to get fat, bitchy, and bald. You don’t need to get a big belly. You don’t need to age rapidly. Your symptoms are not all in your head—and you can fix them. In an earlier post, I talked about bioidentical hormones. I highly recommend checking these out if you’re battling a weight problem or feeling old and tired. Today, however, I want to talk about another way to balance your hormones: by eating the right foods and cutting out the wrong ones. What is the best diet for people with a hormone imbalance? 1. A low carb diet works wonders for people with a hormone imbalance A high-carb diet seriously messes with your hormones. Here’s just some of the damage it does. First, a diet high in carbs packs on fat around your belly and belly fat cells are estrogen factories. The more belly fat you have, the more estrogen you produce. Now, having enough estrogen is a good thing—but when you produce too much, it causes you to gain weight like crazy and it dramatically raises your risk for breast cancer. And here’s another reason to lower your carbs. A high-carb diet raises your insulin levels, and excess insulin causes your ovaries to secrete too much testosterone. This can make you overweight and infertile, make you grow hair where you don’t want it, lead to male pattern baldness, and give you acne. Scientists believe that high insulin levels are one of the major contributors to polycystic ovarian syndrome or PCOS, which involves an excess of male hormones. Want a third reason to cut down on carbs? A high-carb diet can mess with still another hormone: leptin. Leptin is your hunger hormone, and high levels tell your body that you’re satisfied. If you eat too many carbs, constantly jacking up your leptin, you can develop leptin resistance. Your cells stop listening to leptin, so you feel hungry all the time. But wait—I’m not done! The insulin surges caused by a high-carb diet also can damage your thyroid. And trust me: You do not want to make your thyroid hormones wonky. If they go rogue, it creates a domino effect that can throw every hormone out of balance. So, short story: For healthy hormones, eliminate grains and sugar, and keep even healthy high-carb foods like sweet potatoes, beets, carrots, and winter squash to a minimum. 2. Fix a hormone imbalance by cutting out soy Soy is very bad news for your thyroid hormones. Soy suppresses your uptake of iodine and promotes thyroid autoimmunity. So get over the idea that it’s a health food, and cut it out of your diet. This isn’t easy, because manufacturers put soy in nearly everything these days—but do your best to avoid it. 3. Getting enough iodine may solve your hormone imbalance If you’ve replaced regular table salt in your diet with sea salt or mineral salt, good for you because that’s a healthy switch. However, you’ll need to make sure that you’re still getting plenty of iodine. To do this, I recommend adding lots of seafood and seaweed to your diet. (Personally, I’m a big fan of SeaSnax.) You can also take a supplement that provides 100% of your daily iodine requirement. 4. Eating healthy fats is important for those with a hormone imbalance Fats like ghee, avocados, and coconut oil provide the building blocks of hormones. This is one of the reasons why eating healthy fats doesn’t make you fat—it helps you stay slim and energetic. 5. A safe way to answer a hormone imbalance is by eating clean foods As often as possible, eat organic fruits and vegetables, and limit foods packaged in cans and plastic packaging. This will reduce the number of endocrine disruptors you get in your diet. What are the best foods to balance hormones? You need enough estrogen—but as I said earlier, you definitely don’t want too much. Here are some superfoods that can help you keep your estrogen levels right where they should be: 1. Eat lots and lots of fiber to balance hormones Soluble fiber, such as that in fruits, helps to remove excess estrogen from your body. 2. Bone broth is your liquid gold when trying to balance hormones Your gut bacteria play a major role in estrogen metabolism. Bone broth soothes and heals your gut, creating an optimal environment for these beneficial bugs. 3. Balance hormones with probiotics and prebiotics Like bone broth, these help you build a healthy microbiome that can efficiently balance your estrogen levels. 4. Use turmeric to balance hormones This spice helps slow the development of estrogen-dependent cancer cells. 5. Cruciferous vegetables will be your saving grace when balancing your hormones Foods like broccoli and brussels sprouts contain indole-3 carbinol, which helps your liver get rid of excess estrogen. (One caution: Limit cruciferous veggies if you have an under-active thyroid.) 6. Use pastured meat to get your hormones back in check The hormones in factory-farmed meat can wreak havoc on your sex hormones. If you can afford it, pastured meats are the way to go. 7. Eating right will always do the trick to balance hormones By eating right and adding bioidentical hormones if you need them—you can keep your hormones balanced at any age (even in those tricky perimenopause years). As a result, you’ll stay slim, you’ll be full of energy, and your jealous friends will ask: “How come you never age?” Keep Thinking Big & Living Bold!

As a naturopathic physician, I love helping sick people get healthy. But you know what I love even more? Helping healthy people stay healthy! That’s why I want to talk today about protecting one of the most important glands in your body: your thyroid gland. Your thyroid plays a crucial role in the function of virtually every organ in your body—so when it’s sick, every cell in your body feels the pain. To paraphrase an old saying, “When your thyroid ain’t happy, ain’t nobody happy.” Your head-to-toe misery can include weight gain, fatigue, depression, hair loss, dry skin, puffiness, muscle aches, anxiety, constipation, hoarseness, heavy periods, and memory problems. Fortunately, there are ways to treat an underactive or overactive thyroid. Today, however, I want to focus on a different topic: how to lower your risk for developing thyroid problems in the first place. This is especially important if you’re a woman over 30, because you’re entering the high-risk years for thyroid disease (which strikes women much more often than men). Here’s my advice for nurturing this all-important little gland: Drink bone broth every day.  Bone broth is the #1 health food for your thyroid. Here’s why. The gelatin in bone broth helps to heal a “leaky gut,” which is one of the biggest causes of thyroid problems. When you have a leaky gut, toxins escape from your intestinal tract into the bloodstream, where they cause systemic inflammation that damages your thyroid as well as every other organ in your body. Gelatin soothes and heals your gut wall, putting out this body-wide fire. Bone broth is also loaded with anti-inflammatory nutrients. For instance, the glycine, proline, glucosamine, and chondroitin in bone broth all fight systemic inflammation. Fish bone broth contains iodine, which is vital for thyroid health. Eat other foods that make your thyroid happy.  To function at its best, your thyroid needs a steady supply of nutrients. Here are some of the most critical ones: Iodine. Low levels of iodine can send your thyroid into a swoon, so load up on fish and sea vegetables. If you don’t get plenty of these foods, be sure to take a supplement that contains iodine. (I don’t recommend iodized salt, which typically contains additives you should avoid.) Selenium. Research shows that a deficiency of selenium is associated with thyroid disease. Foods that are high in selenium include Brazil nuts, tuna, eggs, and turkey. Vitamin D. Vitamin D deficiency is a big, big factor in autoimmune disorders—so eat vitamin D-rich foods like eggs and oily fish, and aim for at least 10 or 15 minutes of sun exposure each day. A vitamin D supplement is a good idea, too. Prebiotics and probiotics. These foster a healthy intestinal ecosystem, protecting against a leaky gut and systemic inflammation. Avoid foods that damage the thyroid.  Eating the right foods is a must if you want to keep your thyroid happy, but it’s just as important to avoid the wrong foods. Here are the top three super-villains: Gluten. Gluten is one of the key culprits in leaky gut syndrome—and again, a leaky gut leads to a sick thyroid. Soy. Soy suppresses thyroid function and is linked to autoimmune thyroid problems. An overload of carbs. A diet high in carbohydrates leads to constant insulin surges, which damage your thyroid. One note: If you’re already diagnosed with hypothyroidism, you’ll also want to go easy on cruciferous veggies like broccoli and Brussels sprouts. While these foods are healthy, they contain compounds that can make it harder for an underactive thyroid to do its job. Get your sex hormones checked.  One big problem for many women heading into perimenopause—which can happen in your thirties, by the way—is estrogen dominance, which can lead to low thyroid function. Taking bioidentical progesterone can fix this problem. (For more on bioidentical hormones, see my post here.) Lower your stress.  A stressed thyroid is an unhealthy thyroid, so take control over your stress. Mindful meditation, breathing exercises, and yoga can help—and so can cutting down on your personal obligations. You know my mantra: Strategize your yesses! — These five simple strategies will help you keep your thyroid happy—and that will make you happy, because a healthy thyroid translates into a young, energetic body that burns fat like crazy. So start pampering that little gland today! Keep Thinking Big & Living Bold!

I’m going to tell you a little secret about me. Yes, I love super-healthy foods like kale and avocados. But I also love ooey, gooey desserts! Even though the Sugar Demon no longer has a grip on me, I still like to indulge in the occasional sweet treat. Luckily, I can satisfy my sweet tooth without feeling guilty at all. That’s because I’ve discovered how to make desserts that are ooey, gooey and healthy. Here’s the trick: Don’t sacrifice… swap! Today, I’m sharing five of my favorite “swaps” for making desserts that taste sinful but aren’t. Here they are. Swap dairy whipped cream for coconut whipped cream. Everything’s better with whipped cream, right? And when you make your whipped cream from coconut milk, it’s yummy and healthy. Here’s how to do it. 1. Refrigerate a can of coconut milk for at least 3 hours (overnight is best). 2. When it’s time to make your whipped cream, place the can, a metal mixing bowl, and the beaters from a mixer in the freezer for 15 minutes. 3. Pour the coconut milk into the chilled mixing bowl and add one teaspoon of almond or vanilla extract. Whip on the mixer’s highest setting until the milk is fluffy and resembles the texture of whipped cream, about 5 to 7 minutes. Swap grain flours for non-grain flours. If you’re new to non-grain flours, you have a treat in store! These flours are so versatile that you can use them to create just about any dessert you can imagine. Here’s a Huffington Post article I wrote a while back on how to bake with them. Swap sugar for healthy sweeteners. You don’t want to over-indulge in even the healthiest of sweeteners… but it’s fine to treat yourself occasionally! Look for recipes that use honey, maple syrup, blackstrap molasses, coconut sugar, or stevia. All of these sweeteners, in addition to tasting delicious, pack some nutritional power. Also, look for recipes sweetened with applesauce, bananas, figs, and other fruits. Swap “junk” chocolate for good chocolate. Is there anything chocolate can’t do? It can lower your blood pressure, increase blood flow to your brain, improve insulin sensitivity, and even make your teeth stronger! The key, however, is to choose the right chocolate. Look for chocolate that’s free of soy, dairy, and other unhealthy additives. (My favorite brand is Enjoy Life.) And the darker the chocolate, the better, so look for a cocoa percentage of at least 70%. Swap peanut butter for almond butter. Peanuts aren’t really nuts—they’re legumes—and they aren’t really good for you, either. For instance, they’re often contaminated with aflatoxin, one of the worst carcinogens on the planet. Almonds are much, much better for you, and you can substitute almond butter for peanut butter in just about any dessert recipe. — As you can see, eating a healthy diet doesn’t mean kissing desserts goodbye. Instead, it means opting for smart desserts that are every bit as delicious. Remember my mantra: Don’t sacrifice… swap! You’ll find loads of fabulous desserts that feature my healthy swaps right here on my website (like the Chocolate Almond Dip pictured above)—everything from cool, light puddings (perfect for that coconut whipped cream), to brownies and chocolate chip cookies, to soufflés and tortes that are elegant enough for dinner parties. Just limit these desserts to occasional delights rather than every-day indulgences, and you’ll be able to enjoy them without even a touch of guilt—and without ever gaining an ounce. Keep Thinking Big & Living Bold!       P.S. Protein shakes are always a great, quick, guilt-free dessert and our Bone Broth Protein Isolate in Chocolate or Vanilla is the perfect grass-fed protein powder.

What’s dinnertime like at your home? Are most of your family members no-shows, while others spend the entire meal staring at the TV or their phone screens? If so, it’s time to bring back family dinners! Sharing conversation over the dinner table is one of the best ways for your family members to stay connected when life is hectic. Regular family meals also make children feel happier and behave better, and kids who routinely eat meals with their parents are much less likely to be overweight than kids who don’t. Besides, what do you want your kids to remember years from now: family dinners together, or microwaved meals on their own? I’ll admit that if your family is used to grabbing meals at all hours, getting them all to the dinner table at the same time can be harder than herding cats. But trust me: It’s doable! Here are some of the best ways to get them in the habit of showing up for dinner—along with tips for making the most of meal time once you get them there. Schedule family “dates.” The old ideal of the entire family gathering around the dinner table every single night like a Norman Rockwell painting simply won’t work for many of us these days. That’s because we’re all juggling so many things—from careers to volunteer work to kids’ sports practice and music lessons. So don’t kick yourself if you can’t get everyone together every evening. Instead, aim for at least two or three family dinners each week. Mark these on the calendar ahead of time, and ask your family members to avoid making commitments that will conflict with them. Over time, see if you can add more nights to your calendar. Turn off your TV and devices. I know this will create more discord than harmony at first! But eventually, you’ll all get used to being technology-free for an hour or so each day—and without devices to hide behind, you’ll have more opportunities for real conversation. One exception to the “no devices” rule: If a family member is out of state or out of the country, arrange for a dinner-time visit via Skype. This way, everyone can be part of the meal, even if it’s only virtually. Play games. If you have young children, start a tradition of playing a game—for instance, “20 Questions” or “Name that Tune”—at dinner time. It’s a fun way to get everyone to connect, laugh, and de-stress after a long day. Plan flexible meals. Don’t set yourself up for disappointment by planning a time-sensitive menu for family get-togethers. (C’mon. You know someone is going to be late, right?) Instead, serve something you can cook quickly once everyone arrives—or do the opposite, and make a slow cooker meal that will be forgiving if someone is a little tardy. Have everyone pitch in. Give each family member a dinner-time task, whether it’s making a salad, setting the table, or filling the glasses with water. As the saying goes, many hands make light work! More importantly, giving everyone a job helps make meals a family affair. Set a fun table. Put some candles on the table, or have your kids collect colorful leaves, interesting rocks, or pretty flowers that you can turn into a centerpiece. If you have little kids, give them placemats featuring their favorite dinosaurs, book heroes, or cartoon characters. Think outside the box. Can’t get everyone together in the evening? Then get them together for breakfast, or plan a picnic lunch on the weekend. The timing isn’t important; the time you spend together is. — You’ll probably hear some whining and grumbling at first when you insist on eating family dinners together—especially when you lay down the law about “no devices.” If you do, stay firm. Over time, your family will stop seeing these dinners as an obligation and start looking forward to them. And believe it or not, years from now, these meals will be some of their most treasured memories! Keep Thinking Big & Living Bold!

Want to know one of the biggest secrets for losing weight and staying healthy? It’s your peeps! When you have friends who truly care about you, they’ll lift you up. They won’t sabotage your fitness goals by saying, “c’mon, one slice of pizza won’t hurt” or “forget the gym—it’s a bore.” Instead, they’ll tell you to stay strong. They’ll cheer—sincerely—at each of your victories. And they’ll inspire you to try harder and reach higher. If you need more people like this in your life, here’s my advice: Go out and find them—and when you find them, take good care of them. Here are my best tips for pulling good people into your life and keeping them there. Find people who share your values. Your friends don’t need to have exactly the same opinions as you. In fact, some of my BFFs disagree with me when it comes to politics, music, and even (gasp) shoes! But when it comes to core values—such as transparency, loyalty, and a willingness to stand up for what’s right—we’re on the same page. To meet people who share your values, skip the bar scene. Instead, do volunteer work for charities, your church, or other organizations you admire. It may take time, but the universe will send the right people your way. Let your guard down. When you make new friends, be honest with them. Don’t pretend to be someone you’re not. To respect you, your friends need to truly know you. Choose your inner circle wisely. “More friends” doesn’t necessarily mean “better friends.” (For instance, how many of your Facebook friends really care about you?) So be friendly with everyone, but be friends with a select few. Prioritize your Ten. I’ve talked earlier about Damon John’s strategy, which he calls “The Ten People Closest to You” These are the people who will have the biggest positive impact on your life, so they deserve most of your time and energy. Decide who your ten people are, and always put them first. When you stand by them, they’ll stand by you. Be there when your friends are hurting. It’s hard to know what to say or do when someone you care about is suffering—so it’s tempting to find excuses to avoid a friend who’s struggling with a divorce, a family tragedy, or a financial crisis. But if you want your friends to be there when you need them, bite the bullet and be there when they need you. Give your friends “power-ups.” If you want your friends to help you reach your goals, help them reach theirs. If they’re dieting, bring them a batch of bone broth. If they’re out of shape, invite them to walk with you every day. Encourage them to reach for their dreams—and If they say “I can’t,” tell them, “You can.” Do what you promise. If you make commitments to your friends, follow through. Let them know that they can count on you. Forgive. None of us is perfect, and we all screw up occasionally. A friend who constantly lets you down isn’t a real friend (and you need to ease that person out of your life)—but a friend who only rarely disappoints you is simply… well, human. Be forgiving, and you’ll be forgiven when you screw up. These simple rules can help you pull good people into your life and make them your friends forever. And good friends—in addition to brightening your days—are one of the best prescriptions for a slim, healthy life! Keep Thinking Big & Living Bold!

I’m a sucker for movies with happy endings. And I’m an even bigger sucker for these movies when they’re based on real-life stories. Why? Because movies like Cool Running and The Miracle Worker show us that people who say a goal is impossible are often wrong—no matter how unreachable that goal might seem. Few people believed that a Jamaican bobsled team could reach the Olympics, and even fewer ever imagined that young Helen Keller would later become a world-famous author who inspired millions. But it happened… because they themselves believed, and so did the most important people in their lives. What’s my point? Dream big. Don’t write off your goals as impossible and settle for being a bit player in life. Instead, create an epic agenda—and surround yourself with people who are willing to help you achieve it. Here’s how to make your dreams a reality. 1. Picture yourself as the hero in your own movie. How does your movie end? My own mental movie involved me successfully helping hundreds of thousands of people around the world to lose weight and become younger, happier, and healthier. It was an ambitious goal, and I can’t tell you how many people told me it was too ambitious, but you know what? I envisioned it… and I did it! And you can make big dreams come true, just like I did—so when you script your movie, picture a grand finale. 2. Identify all of the reasons why you’re saying “no” to your happy ending. For instance, are you telling yourself, “I’m not good enough to pull this off?” Reframe each negative thought in a positive way—for example, by saying, “Everything I need to accomplish this goal is within me now.” 3. Find backers. Every successful venture starts with a team of supporters, and so does your path to success. Make a list of the people who can help you reach your goal, whether it’s by offering moral support, chipping in financially, or contributing their talents to your effort. (And be sure to do the same for them in return.) 4. Get started. Once you have your life script firmly in mind, it’s time to say, “Action.” Write down everything you’ll need to do in order to realize your dream. Then take the first step… and the next, and the next. 5. Don’t be scared of out-takes. Movie makers leave a lot of scenes on the cutting-room floor, and that’s how it will be with the story of your life as well. You’ll have missteps, bad days, and flops. Learn to think of these as out-takes, pick yourself up, say “Next,” and keep pursuing your goal. Most important of all, promise me this: If you know in your heart that your dream is possible, listen to your inner voice—not to the naysayers. Believe that you too can do what Helen Keller, the Jamaican bobsled team, and millions and millions of other big dreamers have done: Become the star of your own epic adventure! Keep Thinking Big & Living Bold!

The best way to get slender and healthy is to break the fast-food habit and start cooking from scratch. This means spending more time in your kitchen—so today, I want to share four “hacks” for creating a kitchen that’s totally in tune with your new slim lifestyle. #1: Get rid of temptation.  If you’re new to healthy eating, I know it can be hard to break old habits. I also know from experience that the best way to do it is to start with a clean slate. So be firm. Toss out flour and sugar. Food colorings. Products that contain soy. Dairy products. All of it. Stay strong! Next, get rid of cookbooks that call for the foods you’re cutting out. I know they’re like old friends, but they can also be serious triggers. (If they have sentimental value, keep them, but box them up.) Replace them with brand-new cookbooks loaded with fun and healthy recipes. Finally, pack up kitchen tools that you don’t need anymore. For instance, that pasta maker or bread machine can go—and that’ll make more room for the fun tools you’ll want to add (more on this shortly).   #2: Bring in the good stuff. It’s easier to make healthy food if you have all the ingredients you need right at your fingertips. So stock up on basics like these: Healthy fats: Get a good supply of coconut oil, olive oil, avocado oil, and pastured butter or ghee. Herbs and spices: Buy a variety of spices and a spice rack to hold them. Purchase your spices in small quantities or keep bulk quantities in the freezer so they’ll stay fresh. Pantry items: Pick up basics including coconut milk, canned tomatoes, canned tuna and salmon, seaweed snacks, and plenty of high-quality collagen protein. Freezer foods: Fill your freezer with healthy proteins, frozen berries, nuts and seeds (these stay fresh longer if you keep them in the freezer), and a good supply of bone broth. Eggs: Get several cartons—or, If you don’t have time to cook eggs, buy them pre-boiled at the store. Fresh vegetables, berries, and grapefruit: Go for lots and lots of these! In particular, grab a cauliflower or two; you can use this versatile veggie to make mashed cauliflower, cauliflower “rice”, or even a killer pizza crust. #3: Get all the gadgets and goodies you need. Now that you’ve loaded your kitchen with healthy food, treat yourself to some great tools that will make preparing that food a cinch. Here are some things that will make your kitchen fun and super-efficient. A pressure cooker. One of the main reasons why people fall off the wagon when it comes to dieting is that cooking healthy food can take a lot of time. With a pressure cooker, you won’t have this problem. In just minutes, you can cook meat or poultry—even if it starts out frozen. And BTW, if pressure cookers scare you, relax. Modern pressure cookers have tons of safety features to guarantee that you’ll be totally safe. Containers. Load up on glass storage bowls and Mason jars in every size. When you batch cook (more on this below), you’ll have plenty of containers for your bone broth, chili, soups, and stews. A vacuum sealer. For thirty or forty dollars, plus about ten dollars for bags, you can pick up one of these incredibly handy kitchen appliances. When you batch cook, use it to package cooked veggies, chicken, or ground meat. Ice cube trays. These are great for freezing small quantities of lemon juice, bone broth, tomato sauce, or tomato paste. You can also freeze leftover herbs in olive oil. Good pots and pans. You’ll want to have at least one humongous pan for batch cooking (more on this below), plus various sizes of saucepans. Also, make sure you have both large and small skillets. Avoid nonstick pans, unless they’re ceramic. A slow cooker. This can save you tons of time in the kitchen, and it’s great for making bone broth. A cookie sheet. Get a nice, sturdy sheet, because you’ll use it for everything from baking no-flour cookies to roasting winter veggies. And while you’re at it, stock up on parchment paper to line your cookie sheet. It’ll make clean-up way easier. A zoodler or Vegetti. You’ve gotta have one of these—no question. I use mine all the time to make “noodles” from zucchini, sweet potatoes, and even beets. Fresh herbs. If you have enough sunlight, I recommend putting little pots of basil, thyme, cilantro, sage, and parsley on your windowsill. Nothing’s healthier than fresh herbs picked right before you use them, and they also give your kitchen a homey feeling. #4: Prep your kitchen for batch cooking. Once you’re done with step #3, it’s time to start using your kitchen more efficiently—and that means batch cooking. Let’s face it: Some days you feel like cooking, and some days it’s a drag. The best way to avoid temptation on those days when you can’t face the kitchen is to set aside one or two days a month to prep and package up lots of meals ahead of time. For instance, you can make a big pot of bone broth, roast a couple of chickens, boil a dozen eggs, and cook up a big pot of chili, all in one afternoon. To prep your kitchen for a batch cooking session, make sure you have all the kitchen tools you need, plenty of those storage containers and Mason jars I talked about earlier, and lots of freezer bags. Also, have labels handy so you can label and date each container. Clear off your counters—you’ll need lots of space—and have essentials such as cutting boards, strainers, and mixing bowls ready to go. In addition, make sure there’s room in your freezer for everything you’ll cook. Also, take stock of your cooking options and plan your recipes accordingly. Get the biggest payoff from your batch cooking session by having as many gadgets and appliances as possible—slow cooker, pressure cooker, stovetop, oven—all working for you at the same time. — It only takes a little effort and money to set up a kitchen that’s tailor-made for making healthy meals and doing efficient batch cooking. Once you do this, I think you’ll find that cooking is much less work and far more fun. And think about the amazing reward: a lifetime of fabulous meals that will keep you slim, young, and healthy! Keep Thinking Big & Living Bold

Do your kids whine, moan, or make gagging sounds when you put green beans or zucchini on their plates? Or does your partner infuriate you by saying “no thanks” when you serve kale, Brussels sprouts, or spaghetti squash? Then welcome to the Great Dinner-Time Veggie Battle. If it makes you feel better, you’re not alone in this battle. One of the biggest complaints I hear from my patients is, “It’s tough for me to lose weight without my family’s support, but they fight me tooth and nail over eating vegetables.” I know it’s frustrating when you wage this war over your dinner table each night—but don’t give up! The fiber and nutrients in those veggies are absolutely crucial for weight loss, a glowing gut, and vibrant health. So for your own sake and your family’s, you need to convince everyone that veggies aren’t the enemy. And luckily, there are ways to do it without tempers flaring. Here are some of my favorite tricks: Have your entire family help you plant a garden. When they help you dig your garden plot, pick out plants at the nursery, and gather what you grow, they’ll develop a sense of ownership—and that will make them more likely to try a taste of their harvest. If you don’t have room for a garden, have your family help you plant veggies in pots on your patio. Cook together. Again, this fosters a sense of ownership. Ask your partner to create a dinner salad each night, or give your kids fun chores like “zoodling” zucchini noodles or scooping the strands out of spaghetti squash. Visit farmers’ markets together. Ask each member of your family to pick out one vegetable that you’ll include in your menu that week. Also, give them a say in how they’d like their veggies prepared. Add veggies to fruit smoothies. You can sneak spinach, pumpkin, cucumbers, and steamed zucchini or carrots into fruit smoothies without anyone noticing. Take a lesson from advertisers. Sell those veggies! For instance, transform plain sweet potatoes into cute, tasty silver dollar sweet potatoes. For kids, cut cucumber slices into hearts with a small cookie cutter. Call broccoli florets “little trees.” Stuff celery with almond butter and add a sprinkle of raisins to make “bugs on a log.” The more fun you make veggies, the less intimidating they become. Offer a dip. My BLT dip, for example, will make the pickiest eater enjoy bell peppers, carrots, and celery. Try different cooking approaches. A partner who hates baked sweet potatoes may love sweet potato fries. A child who says “eeeuuw” when you serve steamed cauliflower may decide that cauliflower rice is great stuff. Take your time. If your family members freak out when you introduce a new vegetable, try the “one-bite” rule. As them to take a single bite each time you serve it, and they’ll eventually get accustomed to the taste (and maybe even start to like it!). Respect strong opinions. Foods taste different to different people. For instance, while most people love cilantro, it tastes like soap to others. If your partner or child really, really, really hates a certain vegetable or herb, don’t force the issue. Transform your veggies into dessert. For starters, try this awesome chocolate zucchini bread from Elena’s Pantry. Above all, be patient with your picky eaters. Instead of nagging them, encourage them. Rather than getting mad when they say “no,” find creative ways to tempt them. In time, you’ll win them over… one veggie at a time! Keep Thinking Big and Living Bold!

I usually don’t follow fads—but one hot trend I’m really into these days is simplifying. No, I’m not going nuts and buying one of those “tiny houses” that are all the rage right now. Are you kidding me? I couldn’t even fit my shoes in one of those. And speaking of shoes, I’m not giving up any of those, either. Instead, I’m simplifying my life in three ways. First, I’m getting rid of stuff that’s cluttering up my house. Second, I’m saying no to over-commitment. And third, I’m getting more and more selective about the people I let into my life. In my own journey to simplify my life, I’ve come up with some ideas that I think will help you, too. Here they are. 1. Get rid of at least ten things every week. I’m not talking about little things like paper clips or those ancient take-out soy sauce packets in your kitchen drawer. (That’s cheating.) I’m talking about clothes you no longer wear, books that are collecting dust on a shelf, and kitchen gadgets that you haven’t used in a decade. If someone else can use these items, donate them. Otherwise, if you can’t recycle or repurpose them, toss them out. Over time, you’ll clear out entire drawers, bookcases, and closets. 2. Escape from at least one obligation that’s weighing you down. I do volunteer work because I want to help make the world a better place. However, I’ve learned that if I say yes to too many volunteer projects, I can’t do a good job on any of them. If you’re over-obligated, here’s my suggestion: List all of your current obligations, rate them in order of importance, and say “no” to the ones at the bottom of the list. For more ideas, see my Huffington Post article. 3. Say goodbye to at least one person who’s negatively impacting your life. I know you can’t always part ways with negative people—especially if they’re family members. But if there’s a manipulative, vindictive, or overly needy person you can gently ease out of your life, do it. If you can’t completely avoid the person, minimize your contact as much as possible. Take these three steps, and you’ll be amazed at how much more functional your house becomes, how much more free time you create for yourself and your family, and how much more positive energy you have. You’ll even be healthier and slimmer, because you’ll be way, way less stressed (and less stress translates into a healthier, slimmer you). So don’t just sit there … Simplify! Keep Thinking Big & Living Bold!

I know that age is just a number—but I gotta tell you, it took me a few shots of potato vodka to adjust to turning 50! However, one happy trade-off for having some extra years under my belt is that I’ve learned a lot of stuff I didn’t know back in my younger days. So the other day, I decided: Why not share some of that know-how on my blog? And that’s why I’m declaring this month my “How-To Month.” To kick off my special month, I’m going to share some tips I’ve learned over time for solving a big problem for many people: morning inertia. I know it’s all too easy to keep hitting the snooze button on the alarm, or to drag through the early hours without getting anything done. However, it’s far better to get off to a quick start and actually be ahead of schedule by lunchtime—and when you do this day after day, you’ll be amazed at the big goals you can accomplish. Here are seven tricks I’ve learned for getting off the starting blocks quickly in the morning: 1. Cool down. A quick chill is a real eye-opener when you’re sleepy. So when you first wake up, splash cold water on your face—and when you’re in the shower, turn the water to cool right before you step out. (By the way, movie actor Paul Newman used to claim that he kept his skin looking fabulous by plunging his face into cold water every morning—so that’s another reason to “chill out”!) 2. Drink a glass of lemon water. While lemon juice is acidic, it helps to alkalize your body—and a little spritz of lemon in a glass of ice-cold water is a great waker-upper.3. Get moving! Your physics teacher was right: A body in motion tends to stay in motion, while a body at rest tends to stay at rest—so put that body in motion! Do a few minutes of yoga, lift some weights, or take a quick walk.4. Start your day by picturing the end result you want to achieve. If you need to write a blog post today, picture yourself posting your completed article on your website. Need to give a speech? Then picture the audience applauding as you finish up. You can reach a goal faster when you visualize it clearly.5. Limit your time on your computer or your phone. How many mornings do you plan to catch up quickly on your device and then wind up spending half an hour or more staring at the screen? It’s easy to lose track of time when you’re surfing or texting, so set a timer for 10 or 15 minutes and quit when your time is up.6. Set the stage the night before. If possible, prep your breakfast or lunch the evening before. Also, lay out the clothes you plan to wear. 7. Create a morning affirmation. For instance, tell yourself every morning, “I am achieving all of my goals today, starting right now.” Beginning your morning with a positive attitude will give you an extra boost of energy. I use these inertia-busting tricks every morning, because I know that getting off to an early start makes my entire day more productive. Try my strategies yourself, and I think you’ll be delighted—because there’s no better feeling than accomplishing even more than you expected by the end of the day! Keep Thinking Big & Living Bold!

Each time you do a good deed for someone else, it makes the world a little bit happier. But did you know that it can also make you happier? It’s true: Studies show that when you do a good deed, you experience what’s called a “helper’s high.” You actually get a little shot of feel-good biochemicals, just like you would from eating a piece of cake—but without all those carbs! In addition, you lower your levels of the stress hormone cortisol. What’s more, altruism makes you healthier. People who do volunteer work live longer (even after factoring in things like smoking and social support) and have fewer aches and pains. So if you want to bring a little more joy into your life, spread some happiness around to others. Here are some simple ways to do it: Offer to babysit or pick up groceries for a harried mom. If your partner or roommate is overworked, offer to take over his or her chores for a week. If a restaurant server does a great job, leave double your usual tip and write a note saying, “Thank you for making our meal so enjoyable.” Go out of your way to be nice to someone you don’t like. (You may discover, to your surprise, that the person is nicer than you think!) Offer to be a designated driver at a party. Volunteer to spend time with nursing home patients. Compliment a coworker for a job well done—and if possible, do it in front of the coworker’s boss. Take a box of canned food to your local food bank. Check online first to see what types of food they need most. Sign up for a charity walk or run. Pick up someone’s dry cleaning for them. Surprise a friend with a bouquet of flowers. Donate dog or cat food to an animal shelter or rescue group. Volunteer for an extra car-pool shift. Offer to drive an elderly neighbor to a doctor’s appointment. Take your change to a Coinstar kiosk and donate it to charity. Most of these altruistic acts take only minutes and cost just a few dollars. Better yet, they’ll brighten someone’s day—and make your own day happier as well. How’s that for a win-win situation? Keep Thinking Big & Living Bold!

People tell me all the time that it’s hard to make connections. When I hear this, I always ask: When’s the last time you talked to a stranger? One thing I’ve learned from experience is that the person sitting next to you on a plane or at a conference, or waiting alongside you in a ticket line, just might change your life. Maybe that person will wind up offering you a job, help you get your kid into a good college, connect you with a publisher, or even become your best friend. But you know what? You’ll never find out, unless you’re willing to take a chance and say “hello.” So as part of my “Create Happy” Month, I’m challenging you to try turning a stranger into an ally who’ll make your life happier. The next time you find yourself next to a stranger, here’s what I want you to do: Make the first move. Simply say “hi”—it’s not that hard! Add a conversation starter. For instance, if you’re heading for Los Angeles, you can ask, “Do you live in L.A., or are you just visiting?”Don’t be too pushy. Some people simply aren’t interested in striking up a conversation. If you make one or two attempts and the other person doesn’t respond (or pointedly buries his or her nose in a book) then give up gracefully. Center your conversation around the other person—not yourself. It’s tempting to tell another person all about yourself—your job, your family, your accomplishments. But your best strategy is not to be interesting, but to be interested. So focus your attention on the other person, and really listen to what he or she is saying. Be helpful. If you discover that the other person has a need you can fill, be generous with your assistance. For instance, I’ve been able to refer several airplane seatmates to doctors who could help them heal their medical problems. If you strike it off, leave your contact information. Offer a business card, or jot down your name, phone number, and email address. I’ll tell you up front that making acquaintances this way is like fishing: You need to throw your line in lots of times before you get a hit! Typically, you’ll just make small talk with another person and then part ways. But every so often, you can form a real bond in the course of a plane flight or a conference—and that bond can make your life, and the other person’s, richer.  So just say “hi,” and see what happens. You’ll never know until you try! Keep Thinking Big & Living Bold!