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Want Phthalates with Those Fries?
by Dr. Kellyann
on Apr 21 2016
You already know that fast food isn’t good for you. But did you know that it gives you a heavy dose of industrial chemicals that can make you fat, sick, and infertile?
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by Dr. Kellyann
on Apr 19 2016
Do you hate floor exercises? Then check out these seven powerful ways to get flat abs WITHOUT lying down!
A while ago, I shared some killer exercises for flat abs. But several readers wrote to me and said, “I hate getting down on the floor. Do you have any tips for exercising my abs while I’m standing up?”
Well, your wish is my command! Here are seven quick and powerful exercises for flat abs that slim your waistline while you stay on your feet. In addition to working your abs, these are the best exercises for flat abs that will also improve your balance, enhance your posture, and burn off more fat than floor exercises.
What are the best exercises for flat abs?
Standing Side Crunch for flat abs
Stand with your feet about hip-width apart and the toes of your left foot pointing out to the side. Hold your left arm out to your side, with your forearm pointing up in an “L.” Bring your left knee to your left elbow in a side crunch, keeping your arms and shoulders as still as possible. (This forces your oblique muscles to work hard.) Repeat this move 20 times, and then switch to the other side
Do the "side-to-side" to build flat abs.
Stand with your feet about hip-width apart. Hold a five-pound weight (or a soup can or book, if you don’t have a weight) vertically in front of your chest with both hands. Slowly move the weight to the left, back to the center, and to the right. Repeat for one minute. Keep your abs pulled in the entire time you’re doing this exercise, and keep your hips as still as possible.
The reverse chop will help you gain flat abs.
You’ll need a weight or medicine ball for this exercise. Stand with your feet slightly more than hip-width apart. Squat slightly and lower the weight or medicine ball to the outside of your right knee with both hands, keeping your arms straight. With your arms still straight, raise the weight and rotate it across your body until the weight is above your left shoulder. Do 10 to 15 repetitions on each side.
Sculpt flat abs with the crossover crunch.
Starting with your feet a little wider than hip-width apart, bring your right elbow to your left knee, and then switch sides. Repeat for one minute.
Single-leg sprints for flat abs
Stand in a lunge position with your left knee bent, your right leg stretched out straight behind you, and your arms extended over your head. Lift your right knee toward your chest, pulling your arms down to your chest at the same time. Do 15 to 20 repetitions on each side.
Do standing pike crunches if you want to build flat abs.
Start with both arms straight overhead. Slowly bring them down until they’re straight in front of you, simultaneously raising your right leg straight in front of you, and touch your leg with your hands. Repeat 20 times on each side.
Alphabet Abs help you obtain flat abs.
This is a fun one! Holding a light medicine ball (or any ball you can comfortably hold) in front of you at chest level, move the ball as though you’re writing the cursive alphabet from A to Z. Keep your belly pulled in and your hips and butt as still as possible as you do this.
Want still more ideas for working your abs without getting down on the floor? Then check out this fun and free YouTube video from world-famous fitness guru (and my good buddy) Kathy Smith. It only takes about ten minutes, and trust me—you’re gonna feel it the next day.
A flat ab diet that will change your life.
And, of course, keep tackling that belly fat from the inside out, with foods like bone broth. Bone broth heals your gut, quelling inflammation and making you a natural fat burner so extra pounds—especially around your waistline—melt away quickly. Combine a healthy bone broth habit with easy standing exercises like these, and you’ll be cinching in that belt before you know it!
Keep Thinking Big & Living Bold!
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Today’s Weight Loss Tip: Bring Back Marrow!
by Dr. Kellyann
on Apr 14 2016
In Victorian times, diners prized bone marrow—but today, we toss it in the trash. In this post, I’ll tell you why rediscovering this yummy food can make you healthier and help you take off extra pounds.
If you love to go antiquing, chances are you’ve run across the little spoons called marrow spoons. In Victorian times, it was all the rage to serve an appetizer of bone marrow, which diners scooped out of the bones with these tiny spoons. Queen Victoria herself indulged in bone marrow every day.
Well, guess what: This wasn’t just a snooty upper-class trend. It was also incredibly healthy, because bone marrow is packed with nutrients ranging from iron and vitamin K to immune-stimulating lipids called alkyglycerols. (This is why wild animals will actually eat the marrow from their prey’s bones before eating the meat—and it’s why cave people smashed bones to get to the marrow.)
And here’s another benefit to indulging in a bone marrow appetizer before a meal: It can help you lose weight! It takes time to scoop that rich, luscious marrow out of a bone, and this slow pleasure—along with the deep, deep nutrition you get from the marrow—will take the edge off your hunger. By the time you reach your main course, you’ll eat less and still feel satisfied.
If you’ve never roasted marrow bones before, it’s simple. Here’s a recipe from my book, Dr. Kellyann’s Bone Broth Diet
I want the Roasted Marrow Bones recipe!
When you select marrow bones, remember that it’s easier to scoop out the marrow if the bones are larger. (However, you can still manage it if they’re small.) If your grocery store doesn’t offer marrow bones, ask your butcher to order them for you.
Oh, and don’t worry: You don’t need a marrow spoon to enjoy this treat. Any small spoon—for instance, a demitasse spoon or even a baby spoon—will do the trick.
By the way, if you’re still iffy about trying this delicious food, and Queen Victoria’s thumbs-up isn’t good enough for you, consider that Anthony Bourdain—one of the world’s most renowned food critics—calls this bone marrow appetizer his “death row meal” because if he had to choose a last meal, this would be it. How’s that for an endorsement?
But here’s my advice: Don’t save bone marrow for your last meal. Give this nutritious, melt-in-your-mouth food a try right now, and I’m betting that you’ll fall in love and want to serve it all the time. In fact, you may even find yourself buying your own set of Victorian marrow spoons!
Keep Thinking Big & Living Bold!
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Beware of These Five Diet Booby Traps!
by Dr. Kellyann
on Apr 12 2016
As a weight-loss transformation expert, I know all of the tricks for taking weight off successfully—and I also know all of the pitfalls that can trip you up. Today, as part of Dr. Kellyann’s Weight Loss Month, I’m going to talk about the five biggest weight-loss booby traps and share tips on how you can easily avoid them.
1. Bailing Out
There are two primary reasons why people give up early on a diet. Here’s a look at each of them.
First, many people start a diet without preparing for it. By day three, they’re out of healthy food and they don’t have time to shop or cook, so they say “the heck with it” and reach for that burrito in the freezer.
To avoid this pitfall, do some up-front planning and prep work. Know exactly which foods you should eat, and stock your kitchen with them. Also, get rid of foods on the “no” list (like that burrito). And finally, cook up some big batches of healthy soup, chili, or stew. It’s a good idea to have a week’s worth of meals in the fridge and freezer before Day One of your diet.
The second big reason that people quit is that they don’t understand the “carb flu.” Early on in a low-carb diet, most people experience several days of feeling “tired, cranky, wired, and weird.” At this point, many of them throw in the towel and grab a burger and fries.
But here’s the thing: The carb flu is very temporary, and it’s a good sign! It means that your body is switching from burning sugar to burning fat (which is challenging for your cells at first), and that’s what turns you into a fat-burning machine.
So if you experience the carb flu, don’t give up. Instead, ride it out, because it only lasts three to seven days—and when it’s done, you’re going to feel fantastic (and drop pounds like crazy). To ease your carb flu symptoms, nibble on a little avocado, some unsweetened coconut chips, or a handful of olives with the salt rinsed off.
2. Freaking Out
Many dieters are terrified of fat. That’s because “experts” have demonized healthy fats like avocados, coconut, clarified butter, and beef tallow.
If you’ve fallen for the fat scare, it’s time to get over it. Healthy fats actually help you lose weight faster, in addition to giving you beautiful skin (because they strengthen the walls of your skin cells). They also satisfy your hunger, keeping you from binging on the foods that truly are fattening. So eat healthy fats at every meal!
3. Pigging Out
You don’t need to count points or calories, but you do need to learn how to build a proper plate. Here’s a quick guide to creating a healthy low-carb meal:
PROTEIN. A serving of meat, fish, or poultry should be about the size and thickness of your palm. A serving of eggs is as many as you can hold in your hand (that’s about two or three for women and three or four for men). A serving of egg whites alone is double the serving for whole eggs. Each meal should include a serving of protein.
NON-STARCHY VEGETABLES. A serving of these vegetables should be at least the size of a softball. You can’t eat too many of them, so fill your plate with at least two or three softballs’ worth.
STARCHY VEGETABLES. A serving of starchy vegetables (such as sweet potato, jicama, kohlrabi, or winter squash) should be about the size of a baseball for women and the size of a softball for men. Note: Eat starchy vegetables only if you’re recovering from a workout or you’re feeling weak and tired and you know it’s not due to the carb flu.
FRUIT. A serving of fruit is half an individual piece (half an apple, half an orange) or a tennis-ball-size serving of berries, grapes, or tropical fruits (about 1⁄2 cup). That’s a closed fistful, or about 1⁄2 cup if they’re diced. Eat no more than two servings of fruit per day, and break them up across meals and snacks to distribute your sugar intake.
FATS. A serving of liquid fat should be about the size of a ping-pong ball, a typical bouncy ball, or one to two thumb-size portions (that’s about one tablespoon). A serving of nuts, seeds, coconut flakes, or olives is about one closed handful. A serving of avocado is one-quarter to one-half an avocado. A serving of coconut milk is one-third to one-half the can. Each meal should include one or two servings of fat.
4. Dining Out
I love going out to a restaurant with my buds. However, I learned early on that restaurant dining needs to be the exception, not the rule.
While you can eat wisely at restaurants, it’s too easy to over-indulge… especially when the wine starts flowing! So even if cooking is a chore for you, try to make most of your meals at home. Again, batch cooking will make it faster and easier.
5. Stressing Out
Stress hormones make you crave sugar and fats. Worse yet, the stress hormone cortisol causes you to deposit fat around your belly. (That’s one reason why even skinny people sometimes have a “cortisol tire.”)
Reduce your stress with simple breathing exercises like this one and mindful meditation (here’s my recent post about how to meditate). Also, burn off that cortisol by exercising every day.
—
Follow these simple tips, and you’ll have a much easier time sticking to your diet, taking off your extra pounds, and getting the beautiful body you deserve. And speaking of taking off those extra pounds… have you started your Bone Broth Diet yet? If not, it’s time… because another big diet booby trap is procrastination!
Keep Thinking Big & Living Bold!
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How to Lose Weight at Age 50+: Effective Strategies for Shedding Pounds as You Age
by Dr. Kellyann
on Apr 05 2016
Do you think a midlife “muffin top” is inevitable—especially if you’re a woman? Then I have good news for you!
Remember my official proclamation last week? This is Dr. Kellyann’s Weight Loss Month—so between now and May, I’m going to load you up with tips and advice to help you take those extra pounds off fast.
And here’s something else I want to give you: Inspiration! I want you to know that no matter where you are on your life journey, transformation is possible.
Are you skeptical? Then let’s talk about one of the biggest weight-loss challenges there is: taking off pounds during perimenopause and menopause. This is when that extra weight really starts piling on, especially around your waist, and nothing—diet, exercise, even prayer!—seems to make a dent.
There are some good reasons for this weight gain. For instance, research indicates that reduced levels of estrogen can lower your metabolic rate, make you hungrier, and make fat accumulate around your waistline. In addition, you lose muscle mass as you age, decreasing the rate at which your body burns calories. The mid-life years are often filled with stress as well—especially if you’re in that “sandwich” zone with both kids and parents relying on you for help—and this stress can make you gain weight more easily.
So it sounds like the cards are totally stacked against you, right?
Wrong.
Every week in my clinical practice, I guide successful transformations involving women in their 40s, 50s, and 60s. So I know it’s possible (and, in fact, not all that hard) to lose weight if you’re a woman who’s nearing, in, or past menopause. And a new study backs me up.
In this study, researchers asked 35 obese postmenopausal women to eat a diet very similar to the one I prescribe. It focused on lean meat, fish, eggs, vegetables, fruits, nuts, and healthy fats like olive oil and avocado—and it cut out dairy products, cereals, refined fats, and sugar.
So what happened? Over the two years of the study, the women eating this diet lost weight, improved their cholesterol profile, and lowered their risk of diabetes and heart disease. And they did it without having to count calories.
So if you’re thinking that it’s too late for your transformation, think again! I don’t care if you’re in your 40s, 50s, or 60s—or even older. You can lose weight, feel younger, and dramatically reduce your risk of diseases of aging. And it all starts with those two little words: I can.
That said—why wait until you’re another day older to start changing your life? Celebrate Dr. Kellyann’s Weight Loss Month by starting the Bone Broth Diet now, and you’ll love what you see in the mirror in May!
Keep Thinking Big & Living Bold!
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The Wahls Protocol: This One’s a Game-Changer
by Dr. Kellyann
on Apr 05 2016
Do you know anyone who’s changed millions of lives with a single TEDx Talk? I do. She’s Dr. Terry Wahls, and if you don’t know about her, you need to.
If you don’t know who Dr. Terry Wahls is yet, now is the time! Best-selling author of The Wahls Protocol, Dr. Wahls is offering a free webinar that will dive deep into functional medicine, the healing power of nutrition, and more on April 21! Join us for what could be the turning point in your journey to wellness.
To reach out to the people who need her help, Dr. Wahls has started hosting annual seminars about the Wahls Protocol. This year’s Wahls Protocol Seminar 2016 will offer participants an individualized functional medicine worksheet and health timeline, along with countless other benefits and tips and access to an incredible community of support.
More than half of the people who attended last year have already registered to return this year, and seats are going fast! I hope you’ll consider attending this transformative event and begin the process of reclaiming your story and your life.
Dr. Wahls will be sharing more information about her story, her protocol, and her seminar at her free upcoming webinar.
Dr. Wahls is living proof of the power of natural healing. I can’t wait to hear what she has to say, and I hope you’ll join in!
You can register for the FREE webinar HERE!
Register for the Wahls Protocol Webinar
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It’s Dr. Kellyann's Weight Loss Month!
by Dr. Kellyann
on Apr 01 2016
Ask yourself: Are you ready to be slimmer, healthier, and younger by the end of April?
Have you noticed that there’s a special month for just about everything?
For instance, July is National Horseradish Month (I’m not making this up). And October is National Dental Hygiene Month—it’s a long wait, but I know you’re excited already.
But from my point of view, this month is absolutely the best—because it’s MY Weight Loss Month. And you know me—I’m all about weight loss!
What’s more, this year I’m thrilled that my Bone Broth Revolution is helping people all over the world lose their extra pounds. I’m getting thousands of emails a week from people who are achieving their weight-loss goals with the help of my book, Dr. Kellyann’s Bone Broth Diet. So I’m feeling especially warm-and-fuzzy about this special month.
To celebrate, I’m going to be offering you blog posts on a whole host of weight-loss topics this month. For instance, I’ll have posts on these topics:
· Weight loss traps to avoid
· How to get a flat belly
· Tips for weight loss
· Can you lose the fat under your chin?
In addition, I’ll share fat-burning recipes, exercise tips, and news about exciting upcoming events. So stay tuned!
And in the meantime, I want you to ask yourself: Is this your time to get rid of the extra pounds that are dragging you down? Are you ready to start feeling young, healthy, and good again? Are you tired of hiding behind the camera, and ready to start starring in selfies?
If so, think about setting a personal goal of being slimmer, healthier, and happier by the end of April. Believe me, it’s doable—as the people who’ve already joined my Bone Broth Revolution can testify. The only question is… are you ready to do it?
To help you decide, here’s what I want you to do:
· Write down five ways in which your weight is holding you back from living the life you want to live.
· Write down five things that losing that extra weight will empower you to do.
· Write down two things that scare you about starting a diet. Then see if you can reframe your thinking. For instance, if you are afraid of failure, do you think you could reframe a slip-up as a moment of “being perfectly imperfect” and simply get right back on track, rather than giving up? Or if you’re afraid of cravings, would you be willing to explore a diet like mine, in which you always have the option to eat if you’re hungry?
· Write down how success would make you feel. For instance, how would losing ten to fifteen pounds or a dress size in three weeks feel? Visualize this in your mind.
· Write down five reasons why you are important enough to deserve to be slim, young, and happy. Too often, people say that they need to lose weight to please their doctor, a partner, a parent, or a child. I want you to realize that you want to do this for yourself—because you are worth it.
Now, look at your list. Is it inspiring you to take action… and are you ready to take that first step now? LET’S DO THIS!
Keep Thinking Big & Living Bold!
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Five Kitchen Tips to Dial in Fat Loss
by Dr. Kellyann
on Apr 01 2016
Want to lose your extra pounds even faster? Then check out these easy “kitchen hacks”!
One thing I know from decades of helping people lose weight is that little changes can make a big difference. And I also know that the more positive changes you make, the bigger your reward on the scale will be! So today, I’m sharing five of my favorite weight loss “hacks.” Here they are.
Get 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. When you come home tired and starving, it’s all too easy to say “the heck with it” and order up Chinese food or pizza.
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!
If pressure cookers scare you, relax. Modern pressure cookers have tons of safety features to guarantee that you’ll be totally safe.
Ditch rancid, unhealthy fats and replace them with natural fats. Did you know that so-called “healthy” seed oils like corn and canola oil are heavily processed, bleached, and usually rancid by the time they reach your store? Ick! These oils also have an unhealthy ratio of omega-6 to omega-3 fatty acids.
So toss them, and switch to virgin coconut oil, grassfed ghee (clarified butter), olive oil, avocado oil, and beef tallow. These fats are packed with nutrition, and they’ll actually help you burn fat. In addition, they’ll build the healthy cell walls that give you the gorgeous skin you want.
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Four Ways to Build an Awesome Easter Basket
by Dr. Kellyann
on Mar 23 2016
Every kid loves to get an Easter basket. But what parents don’t love is watching their kids eat sugary, tooth-rotting junk food by the handful. And then there’s that post-sugar crash that turns those adorable kids into weepy, fussy, tantrum-throwing monsters. So what’s a mom or dad to do? Simple! Instead of loading up your baskets with the usual Peeps, gum drops, and ghastly foil-wrapped milk chocolate rabbits, think outside the box. Here’s how to build a fabulous Easter basket that’s every bit as much fun as the junky kind and way better for your child.
1. Start with a few fun chocolate treats. Make your own chocolate bunnies or Easter eggs from high-quality ingredients, or buy some high-quality chocolate bars. Because yeah… a little chocolate is a must.
2. Add some healthy gummies. Gummies are great because kids think they’re candy but you can make them with super-healthy ingredients. Here’s a gummie recipe from my book, Dr. Kellyann’s Bone Broth Diet. (That’s right—these are even diet food!)
Sweet Black Cherry Gummies Prep Time: 5 minutes • Cook Time 3 minutes
¼ to ½ teaspoon coconut oil or coconut oil spray
¾ cup cold water
4 tablespoons unflavored pasture-raised beef gelatin, such as Great Lakes Gelatin
½ cup unsweetened apple juice
1 cup chicken broth (preferably bone broth)
2 cups fresh or frozen black cherries, pitted and pureed
Brush or spray 24 cups of a mini-muffin pan lightly with the oil. Put the water in a small bowl. Pour the gelatin into the water and let stand for about one minute to soften.
Heat the apple juice and broth in a medium saucepan over medium-high heat. When the juice simmers, add the gelatin mixture and stir until completely dissolved. Remove from the heat and combine with the pureed cherries. Pour into the prepared muffin pan cups and refrigerate for 3 or more hours, or until firmly set.
To serve, run a knife around the edge of each muffin cup and gently coax out each gummie. Instead of using a mini-muffin pan, you can use Easter molds to shape your gummies. Tie them in plastic bags with festive ribbons before popping them in the basket. If you don’t have time to make your own gummies, stores like Sprouts and Whole Foods sell healthy versions.
3. Toss in some non-sweet healthy treats. Go for nuts, coconut chips, dried fruits, good-quality beef or chicken jerky, pumpkin seeds, and other tasty and sin-free snacks.
4. Now, fill out your basket with lots of fun and frivolous gifts. There are plenty of small treats and toys that will bring a smile to a child’s face on Easter day. Here are some of my favorites for kids of different ages:
Seed packets and child-sized gardening tools.
A half dozen “get out of a chore” cards—for instance, “this card entitles you to make dad wash the dishes for two days.”
Cool socks.
Tickets to a movie, the zoo, or wherever your child loves to go.
A “spa day at home”—glittery nail polish, a facial mask, and other girly stuff.
Gift cards for music or books—or, for an older teen, a gas card.
Stickers.
Something personalized—a hat, a pillow, an apron, or stationery.
A kite—perfect for spring!
Sunglasses.
Kid-sized cooking and baking tools.
Hair clips, bows, and ribbons.
Stuffed animals.
A diary.
A book of favorite family recipes.
Bubble bath.
Inexpensive jewelry.
Legos.
Playing cards.
A bouquet of flowers.
Paints, pastels, colored pencils, and sketch pads.
Music books or “how to draw” books.
Put all of these ingredients together—a touch of chocolate, some yummy gummies, a few tasty non-sweet treats, and lots of fun and creative toys and little gifts—and you’ll have a surefire hit on Easter day. Better yet, long after other children’s baskets are empty, your kids will still be enjoying the fun gifts you gave them. And best of all, you won’t need to ask yourself that scary question we’ve all pondered at some point… “What’s in those Peeps, anyway?”
Keep Thinking Big & Living Bold!
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Can chocolate rev up your brainpower?
by Dr. Kellyann
on Mar 17 2016
Chocolate—is there anything it can’t do? Today, I’ll tell you how adding this yummy food to your diet might even give your mental powers a boost—and then I’ll share some yummy chocolate recipes that are just in time for St. Paddy’s Day and Easter.
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The terrifying new diabetes stats—and how you can protect yourself
by Dr. Kellyann
on Mar 14 2016
A new study out of California reports that HALF of adults are now pre-diabetic or diabetic. Today, I’ll give you eight powerful tips that can help you protect yourself and your family from this raging epidemic.
I just saw an absolutely stunning report in the Los Angeles Times. According to researchers, 46% of adults in California are now pre-diabetic. This is a number almost impossible for me to wrap my brain around—especially when I add in the statistic that 9% of the population already has diabetes. In short, more than half of the people in this health-conscious state either have or are likely to develop one of the world’s most deadly diseases.
The director of the nonprofit California Center for Public Health Advocacy, which funded the research, comments, “This study is a barometer that’s telling us that the storm is coming.” Clearly, if you care about your health, you need to be aware of the growing threat of Type 2 diabetes. But how can you protect yourself and your family from becoming victims of this escalating epidemic? Fortunately, it’s simple to dramatically lower your risk of diabetes—and often you can even reverse it. Here’s how:
Take preventive steps as early as you can. We used to think of Type 2 diabetes as an old person’s disease. Now, however, it’s striking children, teens, and young adults. So don’t put off taking action.
Ignore advice to center your diet around carbs. Amazingly, many diabetes “experts” will tell you to include significant amounts of pasta, whole wheat bread, and other carbohydrates in your diet. This advice is what started our epidemic of diabetes. Eating lots of carbs makes you overweight (a huge risk factor for Type 2 diabetes) and leads to insulin resistance, the first step on the road to diabetes. The truth is simple: Lower your intake of carbs (especially grains and sugar), and you will lower your risk of diabetes. Instead, center your diet around high-quality proteins, non-starchy vegetables, nuts, and healthy fats like avocados and olive oil. The only carbs you should eat are small servings of starchy veggies like sweet potatoes and beets, small servings of fruit, and very small and infrequent servings of natural sugars like honey.
Move. Exercise makes your skeletal muscle more sensitive to insulin and burns off blood sugar.
Heal your gut. A healthy gut microbiome is associated with a lower risk for obesity and diabetes.
Drink coffee. Drinking caffeinated coffee can cut your risk of diabetes by up to half.
Spice up your food. Turmeric, cinnamon, cayenne, and oregano are among the spices and herbs that can knock points off your blood glucose numbers.
Cut your stress. Stress triggers your fight-or-flight reaction, causing your body to release a surge of sugar for fuel. If your cells are insulin resistant, that sugar will build up in your blood. So reduce your stress by meditating, doing muscle-relaxation and deep-breathing exercises, or doing yoga or tai chi. And as much as possible, simplify and de-stress your life.
Live like Mother Nature intended. Get sunshine (vitamin D helps reduce your risk of getting diabetes). Get enough sleep. Play. Spend quality time with your “pack.” The more you follow your genetic blueprint, the lower your risk of diabetes will be. There are lots of things in your life you have no control over. Luckily, diabetes isn’t one of them! So don’t just worry about your chances of becoming a victim. Take charge with a natural, low-carb diet and a healthy lifestyle, and this is one threat you can cross off your list.
Keep Thinking Big & Living Bold!
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Try this Simple Trick to Lower Your Blood Sugar—Meditate!
by Dr. Kellyann
on Mar 11 2016
Can you spare an extra ten minutes a day to get healthier? Today, I’ll tell you how you can lower your blood glucose levels with mindful meditation.
My life is crazy these days—but no matter how busy I am, I schedule a few minutes every day to meditate. That’s because I learned a long time ago that meditating makes me feel happier, calmer, and more focused. In addition, research shows that it lowers stress and inflammation.
And guess what: There’s another big plus to meditating! According to a new study, the mindfulness you achieve by meditating can actually lower your blood glucose.
Why is that such a big deal? Because rising blood glucose levels can lead to obesity and metabolic syndrome, and eventually can result in diabetes. And high levels of blood glucose damage every part of your body, from your eyes to your heart to your brain.
The best way to reduce your blood glucose, of course, is to cut high-carbohydrate, low-nutrition foods like sugar and grains out of your diet and replace them with foods like pastured meats, eggs, vegetables, and healthy fats. You can also lower your blood sugar by exercising and by fasting. But here’s why adding mindful meditation to your arsenal is also a good idea.
In the new study I mentioned, researchers evaluated nearly 400 people using the Mindful Attention Awareness Scale (MAAS). After adjusting their data for a number of factors, they found that people with a high MAAS score were 35 percent more likely to have healthy blood glucose levels than those with low MAAS scores. One reason, they speculate, is that mindfulness gives people a greater sense of control over their lives, leading to healthier habits.
So cultivate your own mindfulness through daily meditation. It may take time to get the hang of it—but when you do, you’ll love the results.
If you haven’t tried mindful meditation, here’s how to do it:
Find a quiet place where no one will interrupt you.
Get in a comfortable position in a chair or on the floor. Rest your hands lightly on your thighs.
Notice how you feel. Are you cool or warm? Are you experiencing any tension or pain in any part of your body? How does your clothing feel against your skin? Are you hungry or full? Are you wide-awake, or tired?
Notice your surroundings. What do you see, hear, and smell?
Let your mind wander where it will. At first, it will probably be swirling with thoughts about work, money, or family issues. That’s okay. Simply examine each thought without judging it, and then gently let it go.
Focus on your breathing. Take deep breaths in, as if you’re filling your abdomen with air. Then slowly let each breath out. Focusing on your breathing helps you stay anchored as you meditate. When your mind wanders, let it—and then return your attention to your breathing.
Say a word or a sound as you breathe out, if it helps to relax you.
When you’re first starting to meditate, aim for just five or six minutes each day. Keep practicing every day, getting up to 10 or 20 minutes a day, and keep focusing on your breathing because that’s the key to success.
Above all, be patient. At first, you may think that not much is happening. But you’ll soon discover that meditation is powerful medicine for your mind and body—and your blood sugar levels!
Keep Thinking Big & Living Bold!
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by Dr. Kellyann
on Mar 06 2016
Chronic inflammation makes you old, fat, and sick—and it can even kill you. In my new post, I’ll tell you how to spot the signs of inflammation and how to put out that raging fire within you.
We now know that chronic inflammation underlies just about every disease of aging—from obesity and diabetes to cancer and heart disease. In addition, it makes you look and feel old, tired, and blah. So if you want to get healthier, healing this inflammation needs to be your #1 health priority.
But here’s a question: How do you know if chronic inflammation is a problem for you? If you have an autoimmune condition or a disease like cancer, there’s no question about it. But if you’re in “semi-good” health, you may be missing some major warning signs. Here are some of the biggest clues:
First of all, do you have that spare tire around your waist? Then you’re chronically inflamed. Fat cells in the abdomen churn out inflammatory chemicals—and the more belly fat you have, the more inflammation they’re creating.
Second, do you have high blood glucose levels? That’s a guarantee that you’re chronically inflamed. High blood sugar increases the numbers of inflammatory cells called cytokines circulating in your blood.
Third, do you have lots of digestive problems like gas, diarrhea, bloating, or constipation? These typically stem from a sick, inflamed gut—and as I’ll explain later, a sick gut is the leading cause of inflammation.
Next, are you tired all the time? Inflamed cells are sick cells, and they can’t produce the energy you need to feel refreshed and invigorated.
Also, do you have skin problems like eczema or psoriasis—or is your skin red and blotchy? Bad skin is an external sign of internal fire.
Do you have allergies? If you’re one of those people who’s always battling watery eyes and a runny nose, then you’re chronically inflamed.
Is your face puffy—and do you have puffy bags under your eyes? These are classic signs of internal inflammation.
Do you have gum disease? This is another outward clue of internal inflammation.
Are you depressed, anxious, or suffering from “brain fog”? Inflammation can affect your brain chemistry, causing changes in how you think and feel.
If you’re a man, do you have erectile dysfunction, or ED? Chronic inflammation is a primary cause of this problem. If your body is sending you clues like these, it’s time to take action.
As you know if you follow my blog, the first step in healing inflammation is to heal your gut—because that’s where inflammation starts. So cut out pro-inflammatory foods like grains and sugar that damage your gut, and eat anti-inflammatory foods like pastured meats, fresh vegetables, healthy fats, fermented foods, and bone broth.
You can learn more in my book, Dr. Kellyann’s Bone Broth Diet. Don’t put off your healing for another moment. When you put out that raging fire inside you, you won’t just lower your risk for health problems in the future—you’ll be younger, slimmer, healthier, and happier now!
Keep Thinking Big & Living Bold!
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by Dr. Kellyann
on Mar 03 2016
Do you have uncontrollable food cravings during the day? In my new post, I’ll tell you how you can get control over them by sleeping more at night!
Would you love an excuse to get a little more shut-eye? Well, luckily, I have one for you: It can make you slimmer by cutting your food cravings down to size.
In a new study, researchers conducted two sleep experiments involving 14 volunteers. In the first experiment, the participants slept eight-and-a-half hours a night for four days. In the second, they slept only four-and-a-half hours a night for four days.
The researchers gave the participants identical meals three times a day. They also measured their blood levels of the satiety hormone leptin, the appetite hormone ghrelin, and a chemical called 2-AG, which plays a role in regulating appetite, eating, and energy levels. They predicted that sleep deprivation would activate 2-AG, making people hungrier—and it turned out they were right.
When participants slept longer, their 2-AG levels were low in the morning, peaked after lunch, and dropped as the day went on. But when the participants slept less, their 2-AG levels increased by 33 percent, spiking at 2 p.m. and staying high until about 9 p.m.
The sleep-deprived participants reported being hungrier around the time their 2-AG levels spiked. In addition, they were more likely to choose tempting high-calorie snacks. They also had lower levels of leptin and higher levels of ghrelin.
In short, cheating yourself on sleep can give you the munchies—and that translates into extra pounds.
So if you’re battling a weight problem, it’s a good idea to stop burning the candle at both ends. And yes, I know that’s easier said than done! However, here are some tricks that can help you succeed:
Set a specific bedtime for yourself and stick to it as closely as you can.
Meditate before bedtime to relax yourself and make sleep come more easily.
Journal during the day about problems that are stressing you out and how you plan to solve them. This will help prevent you from ruminating over your worries during the night.
Turn off your phone and other devices, and tell your friends not to call you within half an hour of your bedtime.
Create a bedtime ritual. Dimming the lights, playing the same soft music each night, and even rubbing a little lavender on your bed headboard can trigger your brain to be ready for sleep.
Limit how much you eat and drink before bedtime. If you want a drink, chose herbal tea rather than coffee or alcohol.
We all vary in our need for sleep. However, as a general rule, you should aim for at least seven hours a night. That will help you awaken rested and refreshed each day—and as this new study shows, it may also take inches off your waistline. How easy a weight-loss trick is that?
Keep Thinking Big & Living Bold
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Want Even More Good News About Bone Broth?
by Dr. Kellyann
on Feb 19 2016
I know, I know. I just can’t stop talking about bone broth. But today, I’m going to do something different: I’m going to let other people do the talking about the amazing benefits of this “liquid gold”!
Yep, I know. You’re thinking, “Here goes Kellyann again… talking about bone broth.”
But guess what: I’m not going to talk about bone broth today. Instead, I’m going to tell you what other people are saying about it! That’s because from nutrition experts to dieters, everyone’s falling in love with it.
For instance, Dr. Josh Axe, who hosts one of the world’s top ten natural health websites, raves about bone broth in his post here. In addition to pointing out the many health benefits of bone broth that I’ve written about, he adds another bonus: Bone broth can help you get rid of cellulite.
That’s right. Bone broth contains the building blocks of collagen, and collagen strengthens your skin. Strong skin is firm skin—and that means that those “cottage cheese thighs” start to look smoother and younger.
And you know who else is crazy about bone broth? My friend Mark Sisson, best-selling author of The Primal Blueprint. He delves into the science behind this magic food in a recent post here, talking about how it does everything from easing joint pain to de-aging skin and healing wounds. In addition, he mentions that bone broth is one of his go-to “sleep hacks,” citing research showing that glycine—one of the amino acids that’s abundant in bone broth—improves the quality of sleep.
And it’s not just the experts who are gaga over bone broth. Here are some of the comments at Amazon from readers of my book, Dr. Kellyann’s Bone Broth Diet:
“I am a 57-year-old female and I started drinking bone broth 6 weeks ago. It is UNBELIEVABLE how much better my skin looks and feels. My husband cannot get over the difference it makes. My pores have shrunk on my face and [it] is very smooth, and my skin is soft to the touch over my entire body.”
“This is completely unlike that thin broth sold in grocery stores! It is rich and satisfying and filling—my broth days are easy and I don’t feel deprived at all. I was amazed. More amazing are the continuous changes in how I feel and look. No more bloating, a lot less fibromyalgia pain, my skin is clearer, and my clothes are looser every day. The extra pounds are coming off easily. My skin no longer feels dry and my sleep is a lot better than before.”
“We have done very well and the broth is so easy to make in my crockpot and it’s delicious! We are both losing weight and I can actually see a difference in my skin already. I no longer have any heartburn and neither of us is ever hungry.”
So you see—it’s not just me! Around the world, people are rediscovering the power of this amazing healing and beautifying food—and they can’t get enough of it. Like I keep saying, it’s a revolution… and I’m thrilled to be at the forefront of it.
So here’s my question for you: Have you joined the Bone Broth Revolution yet?
Keep Thinking Big & Living Bold!
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The Daily Mail LOVES my Bone Broth Diet!
by Dr. Kellyann
on Feb 18 2016
Britain’s Daily Mail is raving about the results of my diet today! Reporter Erica Tempesta lost 10 pounds on it (even with a few cheats!) and she says, “What was really amazing about the plan was the fact that it completely reset my cravings and taste buds.” Read all about her experience here… and then check out this Redbook article featuring my Bone Broth Diet, too!
Reporter Erica Tempesta lost 10 pounds...
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This Valentine’s Day, Serve Your Sweetie Something New!
by Dr. Kellyann
on Feb 14 2016
Want to surprise your sweetheart this Valentine’s Day? Then check out these four twists on romantic classics.
Chocolate and flowers are lovely on Valentine’s Day. But this year, do you have the urge to do something different? If so, check out these fun and funky ways of telling your significant other “I love you.”
Decorate your salad with jicama hearts. Jicama seriously needs a good PR person, because it’s one of the tastiest and most nutritious veggies on the planet… and hardly anyone knows about it! Yes, jicama looks goofy on the outside—like a gigantic white turnip. And yes, its peel is toxic (so don’t eat that part). But on the inside, jicama is crisp and sweet.
It’s also one of the world’s best prebiotics, helping to create a healthy environment for your gut bugs. But enough about microbes… let’s get back to love! To make a Valentine’s Day salad special, peel a chunk of jicama, cut it into wide, thin slices, and then make hearts from the slices with a cookie cutter. Toss the jicama with tomatoes, greens, and your favorite dressing, and voila: You have a simple and romantic salad.
Serve up some chocolate… savory-style. Nothing’s more sexy than chocolate on Valentine’s Day. And chocolate is incredibly versatile, too—which is why you can use it in savory dishes as well as sweet ones. Here’s a fab recipe from Stupid Easy Paleo for chicken mole you can make in your slow cooker. Chicken smothered in a warm, spicy, complex chocolate sauce… how’s that for romantic?
Give your sweetie a teddy. Teddy bears are a romantic Valentine ’s Day gift. And you know what else is romantic? Coffee, because it increases your blood flow and gives you a boost of happy-making dopamine. This year, combine the two of them in these Café Latte Gelatin Gummy Bears from Grass Fed Girl. Adorable.
Gelatin and tequila… oh yeah, baby. I’m always telling you to get a daily fix of gut-healing gelatin from bone broth. But on Valentine’s Day, here’s a more sinful way to do it: with these Tequila Jello Shots from The Daily Paleo. Just don’t blame me for what happens afterward.
Of course, there’s always room for the traditional ways to celebrate this special day. For instance, my Chocolate Nut Truffles and Paleo Espresso Gelato with Chocolate Chips are always a hit, for a perfect ending to a romantic dinner. So go traditional, or think outside the box. The important thing is to let the people closest to you know that you love them. Enjoy… and Happy Valentine’s Day!
Keep Thinking Big & Living Bold!
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Try this Surprising Weight-Loss Tool: Journaling!
by Dr. Kellyann
on Feb 10 2016
How’s this for a deal? Keep a journal during your diet, and you may double your weight loss! Today, I’ll tell you why.
A diet of real, clean foods will take extra weight off you quickly. So will bone broth mini-fasts. And you know what else melts off fat? Journaling. Obviously, it’s not because you get much exercise when you’re writing in a journal (unless you have a really heavy pen!). Nope. It’s because journaling helps you take control over your eating.
That’s why research shows that dieters who journal lose twice as much weight as those who don’t. Here’s why journaling during your diet is so powerful:
It keeps your eyes on the prize. When you’re doing a diet, it’s easy to lose sight of your goals. Sure, you’re all excited for the first few days. But after that, you may start to focus on the downsides—like giving up your Friday night pizza, or having to order water instead of whiskey when you’re out with friends. When you journal, it’s much easier to keep your long-term goals in mind. Each day, you can actively reaffirm those goals—and that will help you stick to them.
It makes you aware of what you eat—and how food makes you feel. It’s easy to get in the habit of eating mindlessly. For instance, did you ever scarf down an entire can of Pringles while you were watching TV? (C’mon, you know you did.) When you take time to journal about your food, it makes you more aware of how much you’re eating. You learn to eat more mindfully, paying attention to each mouthful and recognizing the signals that you’re full. In addition, journaling helps you spot foods that make you feel great and foods that don’t work for your body. For instance, you may discover that nuts give you gas, or that eating eggs for dinner helps you sleep better. The more you tailor your diet to your own unique needs, the healthier—and slimmer—you’ll be.
It helps you fight temptation. If you journal about the moments when you’re tempted to eat something carby or sugary, you’re likely to start seeing some patterns. For instance, do you always have cravings in mid-morning—or are you tempted to eat during your “afternoon slump” at work? When you identify tricky times like these, you’ll be better prepared to handle them. (For example, you can quell a mid-morning craving with a handful of unsweetened coconut chips, a little avocado, or some olives—or fight that afternoon slump with a cup of energizing bone broth.)
It helps you deal with the “carb flu.” A few days into your diet, you’re likely to start feeling “tired, cranky, wired, and weird.” This is because your body is learning to burn fat for energy instead of sugar, and it needs time to adjust. The carb flu only lasts a few days, and giving yourself a little pep talk in your journal each day during this time can help you resist the urge to give up. Some of my patients buy fancy journals, many journal on the computer, and at least one journals in her daughter’s old Barbie spiral notebook. It doesn’t matter what kind of journal you pick, as long as you write in it every day. I’d like you to record things like this:
Your diet goals
What you ate that day and when you ate it
How you felt physically and emotionally during the day
How many cravings you had, when you had them, and what worked to stop them
Any symptoms of the carb flu you had
How much exercise you got
How well you slept the night before
Your thoughts about your diet journey It only takes a few minutes each day to journal, and I think you’ll find the process fun and enlightening.
So give it a try—and watch those pounds fall off even faster! My FAVORITE journal to write in is the Moleskin, you can find it here: Moleskine Classic Notebook
Keep Thinking Big & Living Bold!
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I Need a Miracle. Can You Help?
by Dr. Kellyann
on Jan 03 2016
If you know me, you know that it’s really hard for me to ask for help.
But today, I need a miracle—and I’m hoping that you can help.
Right now, my new book—the culmination of my entire life’s work—is within spitting distance of becoming a New York Times bestseller. I can’t tell you how amazing this is for me.
All my life, I’ve loved two things: medicine and writing. I’ve been writing since I was 12, and I’ve been fascinated by medicine even longer than that. And now I have a chance to achieve a dream: making the NYT bestseller list with a book that will make people around the world healthier and happier.
Here’s something else that’s amazing to me. All of the people whose books are ahead of mine are celebrities, and I’m thinking, “Huh? Can this barber’s daughter from Philly actually do this?”
You know what? I believe I can. And if I do, our Bone Broth Revolution is going to change millions of lives. But I can only do it with your help.
Right off the bat, let me say that this is NOT just some ploy. If you’re part of my community, you know about all the crazy stuff that’s happened to me this month:
First, there was the truck driver who quit, leaving my second batch of books in the lurch—so after selling out in one hour on Amazon, the book was out of stock for days.
Then last week, my son broke his wrist—not just broke it, shattered it. Needless to say, all of my thoughts about my book flew out the window when I found out just how bad it was. He was pretty banged up from head to toe, and underwent hours of surgery. So last week was all about being mom, and this week is the same.
Finally—really, universe? Really?—my January appearance on one of the nation’s biggest shows got postponed. That was a real gut blow.
So right now, I’m reeling. But I’m so close to my goal that I can almost touch it. And I did it all authentically—by rolling up my sleeves and traveling around the country, spreading the simple message that transformation is possible. So I’m calling on all the grit I have left in me for one more push.
I’m excited to tell you that the book is already changing lives. I wish you could see the emails I’m getting—1,000 to 1,200 a day. People are losing weight. They’re looking and feeling young again. They’re feeling hopeful for the first time in years.
So after years of hard work, the Bone Broth Revolution is happening! And if I can pull off one more miracle with your help, and make it on the NYT bestseller list, this revolution will reach millions more people who desperately need to get slim and healthy. This isn’t about prestige—it’s about saving lives.
If you’d like to help, here’s how—
If you’re considering buying the book, could you buy it this week?
If you’ve bought the book and you love it, can you recommend it to your friends and family members who need to lose weight and get healthy?
If you’ve read the book, would you consider writing a review on Amazon?
I know this is a huge favor to ask, especially when you’re still coming out of your holiday coma. But if you can help, it will mean the world to me.
As a way of saying “thank you,” I’m offering a coupon for $25 off my professional-quality protein powder—as well as a free colorful recipe booklet with amazing quick and healthy shake recipes—if you can buy a book, tell three friends about the book, or write a review on Amazon.
If you’re able to help me in any of these ways, just send an email to books@drkellyann.wpengine.com and tell us what you did, and you’ll get the special code for the coupon. The coupon is good until next Saturday, and it’s a huge discount. You’ll love the recipes, too—everything from orange creamsicle shakes to my favorite baked apple shakes. It’s the least I can do for asking you to help me achieve my miracle!
Keep Thinking Big & Living Bold!
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Two Words for an Unpredictable New Year: Stay Strong!
by Dr. Kellyann
on Dec 31 2015
Yesterday, I decided to enjoy a quiet evening after all the chaos of Christmas. I thought I’d make a cup of herbal tea and read a book, or maybe I’d catch a movie on Netflix.
Ha! (That’s the universe laughing.)
Instead, I wound up in the emergency room with a son with a shattered wrist. He’s a tough kid, and he’ll be just fine in a little while—but it definitely wasn’t the evening that either one of us planned on!
However, if there’s one thing I’ve learned about life (especially this year), it’s that the future is wildly unpredictable. For instance, there was the truck driver who hijacked my books. There were exciting opportunities that came into my life from out of the blue. And, of course, there was my son’s wrist.
You know what else I’ve learned over the years? It’s easier to roll with life’s unpredictability if you’re prepared for it. And the best way to prepare yourself is to stay strong—physically, emotionally, and spiritually.
Here’s why:
When you’re physically strong, you have the energy and stamina you need to stay on your feet when life sucker-punches you.
When you’re emotionally strong, you can weather a blow without spiraling into depression or anxiety.
When you’re spiritually strong, you can see the big picture, put your setbacks in perspective, and stay focused on living the life you want to live.
So here’s my advice for the New Year: STAY STRONG! Here are the best ways to build your physical, emotional, and spiritual strength:
Eat real, clean food. Glowing cells give you the power to keep going when life gets crazy.
Exercise. In particular, do resistance training at least two or three times a week. Resistance training builds your physical strength and even keeps you more fit mentally.
De-stress your life. Chronic stress drains your energy reserves, leaving you with a low battery when trouble strikes. So cut your stress by meditating daily, even if it’s just for a few minutes. Strategize your yesses to avoid over-committing yourself. Make time for sleep and play. Pull good people into your life, and get rid of negative people who stress you out and drag you down.
Have a purpose. Decide on your purpose in life. Let this purpose guide everything you do, and it will serve as your compass in stormy times.
Send out positive energy. Every day, look for ways to make your world a better place. When you send out positive energy, it often comes back to you when you need it most.
Actively work every day at keeping yourself physically, emotionally, and spiritually strong. It’s like building an invisible suit of armor for yourself, link by link.
And when you’re striving to get stronger in the New Year, let me help! If you need to lose weight and de-age your body, join me here on Facebook, where thousands of people are waiting to keep you company on your journey to health. Also, if you bought a copy of my new book, be sure to participate in our Bone Broth Revolution event in January. We’ll be offering all the advice and support you need to make your diet a success.
Here’s to a happy, healthy, and STRONG New Year!
Keep Thinking Big & Living Bold!
