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Dr. Kellyann discussing the 30 Day Reset on Fox 2 “Hey Doc, I want to drop a couple lb’s … what about a cleanse or something?” As one of only two Americans enrolled in a nutrition class in Regent’s Park, London, England, a few years back, I found the experience to be fantastic because I learned how culture plays a big role in overall nutrition.  On one  particular afternoon, my instructor was determined to make a  point that I may not have fully understood then but I sure get now. It took experience in practice and in my personal life as a mother to really  own this: “The most important concept in nutrition is simply this: Put Real Foods First. That’s it. If you want to feel — and look — your best, it starts with food. My teacher (an exceedingly bright man) asserted, “In my country (I believe he was from Russia), we cannot afford all of the bells and whistles and bottles of this and that to heal. We cure with food … just food, and we know this works.”   Fast Forward to My 30-Day Reset Program: I began working with real foods to cleanse the body. Not the kind of cleanses that you are probably thinking of – or like you may have tried before. No pills, powders or special elixirs, and certainly no endless smoothies, juices or weird foods. Simply, it’s all about foods that work best with our body and the way it’s designed. There are definitely foods that our bodies metabolize and digest better than others. When patients eat these types of foods, in various meal plans and portions (click here to find out how to download my programs, complete with recipes, meal plans and more), for 30 days, the results are nothing short of profound. I call it “The 30-Day Reset.” “Where there is weight, there is waste. Where there is deficiency, there is disease” Toxins Out, Nutrients In: My goal with cleansing is simple: to get toxins out of the cells, and nutrition in, to recalibrate the body to “reset” at a higher level.  It’s like hitting an internal compost button. When your body isn’t working hard to deal with what it doesn't need, it focuses more on getting what you do need. Your body becomes satiated because it's so filled with nutrition. Those on the plan don’t don't miss a thing.  No more climbing the walls feeling hungry or doing without. Reducing Inflammation: One of the goals of cellular cleansing with the 30-Day Reset is to get the inflammation out of your body. Almost every modern- day disease stems from inflammation, including heart disease, cancer, auto-immune issues (including diabetes) and more. Healing the Gut: If you’ve tried other diets and don’t see the results you want or see results but they don’t last, it’s likely because that particular diet hasn’t allowed you to heal your gut. I’m not about Band-Aids when it comes to dieting; I’m about changing your lifestyle for lifelong results in not only how you feel, but how you look. When a patient heals their gut, they not only lose weight, they heal conditions, balance blood-sugar levels, become a natural fat burner, look younger, enhance their complexion, brighten their eyes, gain energy, the list goes on. Success Stories: I was recently a guest on Toxic-Free Radio, once to talk about the 30-Day and the next time, to check in with the host (Debra Lynn Dadd) because she decided to give the 30-Day a whirl.  Here’s what I discovered and shared with listeners: Debra lost several pounds. And as a diabetic, she was able to reduce her insulin by one-third! You can listen to her results here. It has become pretty clear to me over the past couple decades that those who wish to cleanse or lose weight expect to “take something” to get something… Patient: “Doc, I really think I need a cleanse.” Me: “I agree; let’s get you started. I’m going to ask you to eat nothing with a bar code for 30 days.” Patient: “Okay, what do I take?” Me: “You don’t need to take anything. Let’s just start by having you eat nothing with a bar code for 30 days.” Patient: “Okay, but don’t I need something to cleanse me?” Me: “The foods will cleanse you.” Patient: “Oh, good. So what supplements do I need to buy to get started?” Me: “Nothing. You’re good to go. We’ll go over your food plan and what to expect for the next 30 days, and you’ll be set.” Patient: “Okay, but what do I take to actually cleanse?” Me: [sigh] Powerful Results: Here’s the deal; if you want to lose weight and become a natural fat burner, look younger, become stronger, reverse a chronic health condition, perform better and re-energize for good, there really is only one path. You need to create healthy cells, and the fluid surrounding your cells has to be healthy. Then and only then does the magic happen for you in a way it may never have before. You can create this with the right foods! Your Fish Tank: The fluid around your cells is your internal milieu, and this fluid must be healthy for you to be healthy. Think of your body as a fish tank. The water in your tank is your internal milieu. When you eat the right foods, you nourish this milieu; when you eat poorly, you clog and acidify this system, and your cells become like sludge, and you look and feel toxic — like fish trying to survive in a dirty tank. Cleansing with the right foods helps clean out your fish tank and gives you a clean, fresh start.  Do you want your cells flowing like a river, or a swamp?  The Reset Foods: The foods to eat during my plans are simple, balanced and the best quality your budget can afford. You focus on the foods that work best with your body and what your body craves to be lean, strong and healthy. Recalibrate, Regenerate, Reset. Are you ready to give your cells time to regenerate, create positive habits and quiet the cravings?  Once you jump on my plans, WOW does the magic happen, naturally!     Click here to meet some of the other 30-Day Reset folks and hear about what they’ve discovered after embarking on their journey. These stories are awe-inspiring. Everything from weight loss to combating annoying arthritis and devastating intestinal issues is possible, and it’s all from putting real foods first!   Check out my programs here! Keep thinking big and living bold! -Dr. Kellyann

I just spent the last few days in So Cali and that’s what inspired these sweeties. Getting out in the sun was SA-WEET, BUT it was short-lived, as most of the time it rained cats and dogs! The experience made up for it, though. All the doctors I met while launching my brand new program — Paleo Practice — were great! I’ll tell you more about that later, and what an INSANELY successful launch it was.  But for now, it’s all about the cookies.  If you want a great cookie or have gone primal but miss your peanut butter cookies, then hello, Kitty! Here you go! These are purrrfection confections … Check them out for yourself. Keep thinking big and living bold!   -Dr.Kellyann

Just a few days ago, a producer from Bethanny, as in the Bethanny Frankel Show, called to ask me if I’d like to be featured on her show.  Even with a trip to LA planned just a day away from when she called, I jumped at the chance. The more opportunities to spread the word about Paleo, the better! This time, I was to showcase all the  benefits of living a Paleo lifestyle and was to be pitted against  a doctor who didn’t believe in Paleo. Yikes, right? But no problem. I know the backstory, the inside story, the success story, the you name it story, as it relates to Paleo. Three days later, a car pulls up in front of my home with a driver ready to chauffeur me to New York. I stayed in a beautiful hotel across from Central Park — a  great spot to get inspired for the show! Then, just a day later, and voila, I’m standing my ground in front of a live audience. That live audience, incidentally, made the experience all the better. My take-away?  Whatever you believe to be true … whatever you believe in … stand your ground! Be who you are. Speak up. Make a difference. And never, ever, waiver because of popular vote or general consensus. It’s one sure way  to grow and feel like you are alive.  P.S. A day or two ago, it was announced that the Bethanny Frankel Show will continue through May. Im sorry to see the show end, and I’m glad I had the opportunity to make an appearance as an expert. Check the show out on March 7th, when I’ll be on. I’ll also post the link here to the recording, in case you miss it. Keep thinking big and living bold! -Dr.Kellyann

Sunday Morning Bacon is up, and this time, I’m not messing around.  You will not find anything like this anywhere, including on the Internet. This totally divine recipe was inspired by Coco Chanel.    Sounds bizarre, right? What does the French fashion designer have to do with Sunday Morning Bacon? If you know me well, you know I have a weak spot for anything Chanel. Everything that was created by her was rich in flavor yet delicate, un-assuming yet awe-inspiring, completely on-trend yet classical. And minimalistic but powerful! In tasting this Chocolate Orange Cashew Bark, you will find the same. This one is dedicated to Coco! Keep thinking big and living bold! -Dr. Kellyann

I’ll be featured on Toxic-Free Radio today at noon EST, checking in with radio host Debra Lynn Dadd as she finishes her 30-Day Reset journey. I’m betting she discovered, quite simply, how food makes her healthy, and how putting real foods first changed her body condition dramatically in just 30 days. You’ve heard me go on and on about the 30-Day Reset because I seen it work time and time again, and believe in it. Show host Debra also believes in living a toxic-free life, so, naturally, she thought the 30-Day was a good idea for her. Getting rid of dietary toxins just made sense to Debra, and she’s not the type of person to drag her feet. In fact, we both got a good laugh over the fact that she went to the store and stocked up on the 30 Day Reset “yes” foods immediately after the call!  I’ll ask her about various conditions she may have had, how much weight she lost, how she looks and if she continues to go Paleo for life. This is the part where you get to create personal-play, and maybe go Paleo 80 percent of the time, or whatever works best. It will be interesting to find out what Debra decides. Whether you care about Paleo or not, Debra is a must-hear and has written several books on toxic-free living. She is the authority on creating a toxic-free home and so much more. You may have caught her on the Today show and in the New York Times. Catch her — and me! — again today! Hopefully  Toxic-Free Radio and Debra’s 30-Day journey will be enlightening for you. Just click here to listen in! Keep thinking big and living bold! -Dr. Kellyann

In college, I was healthy as one could hope for. Yep … healthy. I ate all gluten-free products (if you know my story, then you know where that got me), and made sure I was incorporating soy into my diet. Yep. I muscled my way through Boca burgers, made sure my picnics had those rubber links called Tofurkey dogs (I’m pretty sure everyone faked a smile when they sunk their teeth into those bad boys) , and of course there was my renowned stir fry nights. I would make all-inclusive stir fry dishes with gorgeous vegetables and, of course, those cardboard-like squares that one could easily bounce off a wall — tofu! In fact, in college I was pretty much known for my imaginative stir fry entrees and was always (poisoning)  delighting a crowd with said entrees. I thought I was SOOOOO “in the know.”  I was, as my boyfriend would nudgingly call me, the Supreme Goddess of Nutrition. Well, it wasn’t until I wised up to what dietary toxins are (read post on Dietary Toxins) that I was able to heal myself of a debilitating problem I had, called endometriosis, which, by the way, single handily took me off the grid every month for days and caused me a lot of strife. It was only then that I was able to heal myself completely and truly look and feel my best. Here’s the point: Soy is another dietary toxin.  Remember my definition from the previous posts in the multi-art series on Dietary Toxins:  The definition of a food toxin —  “Anything your body cannot fully utilize, metabolize, digest or eliminate, causing waste and debris in your cells or causing harm to your gut.” I can’t think of a better candidate to meet this criterion than soy. By now, you’re thinking: “Doc, you are crazy town. I’ve always heard and read that soy is healthy. So what are you saying here?” Well, it’s certainly promoted as a health food. But, ah … welcome to the shady and clandestine world of food marketing. In fact, to market soy as a health food is totally egregious.  You’ll find out more in a sec. Another problem, soy is found in everything packaged in our modern world. Pick up a boxed or wrapped food of any kind, and you’ll likely find soybean oil, soy flour, soy isolate, or soy lecithin. This is why I always need to dig a little deeper when patients tell me there’s no soy in their daily diet. Most people are totally in the dark about how much soy they eat. It’s not just about tofu and veggie burgers. “Doc, Ok we get it…so what the H is wrong with the stuff? Well, here’s  a partial “cliff note” version of what you can expect from soy consumption: Soy phytoestrogens disrupt endocrine function and have the potential to cause infertility and breast cancer in women. Soy contains phytic acid, which reduces absorption of minerals like calcium, magnesium and zinc. Processing of soy (like processed soy proteins such as soy burgers, hot dogs, sausage, etc.) results in the formation of lysinoalanine and carcinogenic nitrosamines, both toxic stuff! Eating soy increases the body’s need for B12, and D (which many people are already low in). MSG, a neurotoxin, is formed during soy processing. Men who drink soymilk (approx. 1 cup per day) had 50 percent lower sperm counts than men who didn't  drink soymilk. See here.  Babies fed soy-based formula have 13,000 to 22,000 times more estrogen compounds in their blood than babies fed milk-based formula. Infants exclusively fed soy formula receive the estrogenic equivalent of at least five birth control pills per day.  Women consuming the equivalent of two cups of soymilk per day provide the estrogenic equivalent of one birth control pill. Here’s a great list published of the dangers of soy by The Weston A. Price Foundation. The bottom line is soy leaves your body with toxins, is very mucus forming in the gut and causes inflammation. Ok, cool. But one last question, Doc. What about the fact soy has been consumed safely in Asia for years? Here’s the best answer to that. Asians do not consume as much soy as you may think. The average soy consumption of soy foods in China is 10 grams (about 2 teaspoons per day) and about 30 to 60 grams in Japan. This is not much. Basically, soy is used as a condiment – not as a meal or a replacement of animal foods as we do in the US and other western countries. The soy we eat is highly processed for the mot part, and we eat a lot more. The soy products in Asian countries are fermented and unprocessed. The fermentation makes quite a difference because fermentation (partially) neutralizes the toxins in the soybean. But, but Doc, I’m a vegetarian and I only eat beans and some hemp and pea protein as my protein sources. I really want to keep the options of soy open! If you have to have soy, then it’s really important to keep it closest to its natural state, and fermented (to neutralize some of the toxins, as stated above). Here is what I would suggest: Natto Tempeh Unprocessed Tofu Make sure it’s all non-GMO, plant-based food. So you should no longer suffer through eating soy for the greater good. And if you like the taste?  Look for alternatives! Keep thinking big and living bold! -Dr. Kellyann

When I see a kid bite into a mainstream candy bar, my thought bubble gets filled with phrases like, “‘Oh man, I hope he doesn’t get a stomach ache”; or, “Yikes, sugar high and then crash shortly. Oh, if Mom and Dad only knew!” But I’m the last one to hold back on Valentine’s Day when it comes to sweets, and I believe kids should indeed indulge in treats now and then, especially on Feb. 14! Luckily, there are lots of great recipes available for primal treats that won’t send your kid into the firm grip of the Sugar Demon. He (our “buddy,” the Sugar Demon) is out and about this week, as Valentine’s Day is one of his favorite times of the year! But have no fear, my “Chocolate Sweet Balls” are not only a family favorite, but are relatively healthy and still satisfy the sweet tooth! They have the most enjoyable texture, and a smooth after taste. There is nothing not to like about these — they’re that good! Almond butter, cacao powder, chocolate chips and other yummy ingredients together create quite a taste fest! Right after these babies are rolled out and doused in pure goodness, it’s like a neighborhood cattle call. You set these round delectables out and it’s stampede, call-of-the-wild time. Click here to get rollin’. And then stand back! Enjoy! Keep thinking big and living bold! -Dr.Kellyann

When you hear the words “vegetable oil,” you might  think the stuff’s gotta be healthy. I mean for gosh sake, it’s made from vegetables, right? The stuff is crud. Oh, and that's not all. That beloved canola oil? Bad. Sweet- sounding sunflower and safflower oils? Bad. The so-called “healthy” corn, cottonseed, palm kernel, peanut and soybean oils and margarine?  All bad. So, what do I mean by bad? Damaged Stuff: I would wager a bet that when you put the oil of your liking in your cart, it’s probably already posion. The light-colored bottles don’t help. Light causes the oil to oxidize (become damaged). Think bananas for a minute.  A banana starts to oxidize, gets brown and turns “bad.” Oil does that. It’s exposed to heat and light sitting on the grocer’s shelf, and these act like Kryptonite to Superman — rendering us powerless. Processed Stuff: What’s also surprising is these oils are actually highly processed because they are not naturally occurring. Theses oils must jump through a whole lot of hoops before they are bottled and available for you to throw in your cart. Rancid Stuff: What I always say is rancid fat means a rancid body. This means inflammation, which if you are feeling any aches pains, have a health condition weighing on you or are just plain pooped out and feel your life is a struggle, you are probably experiencing inflammatory problems. I highly suggest getting the simple blood test C Reactive Protein. And read this post. Wonky Stuff: This piggybacks off of the “rancidity.” The biggest reason that these oils create inflammation and other health issues is because the Omega 6 (pro-inflammatory oil) is much higher than Omega 3 oils (anti-inflammatory oil). In fact, the numbers are completely skewed (wonky!). My biggest message is to pay attention to these ratios.  It cannot be overstated enough. All of these processed, highly inflammatory oils are causing us to suffer a great deal. They are aging us. They are killing us. Backstory: 4 million years of evolution, diets were abundant in seafood and other sources of Omega-3 fatty acids, but low in omega-6 seed oils. In fact, our hunter-gather ancestors consumed omega-6 and omega-3 fats in a ratio of roughly 1:1. This is the ideal ratio of Omega-6 to Omega-3. The ratios today in our modern diets range from 15:1 and 22:1. This means we are consuming 15 to 20 times too much of inflammatory oils! It’s difficult to escape these oils. Soybean oil is in about everything packaged, and most prepared foods carry one of these inflammatory seed oils. Corn oil is another popular oil, whose ratios of Omega 6 to Omega 3 are 57:1! How Did This Happen? Change. With the onset of the industrial revolution about 140 years ago, came the advent of modern-day vegetable oils and an increase in the use of cereal grains (also high in Omega 6) to feed livestock. This has created a pandemic of human suffering. Doc, just tell me. What do we do? Don’t let your fats and oils become another Dietary Food Toxin. Remember the definition of a food toxin: “Anything your body cannot fully utilize, metabolize, digest or eliminate, causing waste, debris or harm to your gut.” Yep. Poor-quality oils definitely fall into the food-toxin criterion. Great Choices: Avocados: These fruits provide monounsaturated fats, which are incredibly healthy. Just add some in a salad, mash and use as a dip for veggies, or just eat with a spoon. Olives: Olives also offer monounsaturated fats and are a great snack or salad addition. Butter and ghee: Butter from grass-fed, pasture-raised cows and organic, grass-fed ghee (also called clarified butter) are fantastic cooking oils because they’re stable at a very high heat. (You can find a recipe for making ghee in Paleo Cookbook for Dummies). (Keep in mind: Any butter, even grass-fed, contains milk proteins. If you’re on my 30 Day Reset, super-sensitive to milk proteins or have a condition you’re trying to heal, you may want to stick to ghee, in which the milk proteins are boiled off). Coconut fats: Incorporate coconut through coconut butter, flakes, and milk and fresh coconut. Nuts and nut butters: I recommend almonds, Brazil nuts, cashews, chestnuts, hazelnuts, macadamia nuts (which have the best Omega-6 to Omega-3 ratio of all the nuts), pecans, pistachios, and walnuts. Note: Due to their toxin level, peanuts and peanut butter are off the menu. Did you know that peanuts are not really a nut, but a legume? Oils: Try macadamia oil, avocado oil, coconut oil, olive oil (for drizzling purposes, not to heat or cook with) and walnut oil. Seeds: Pumpkin, sesame, and sunflower seeds and pine nuts are great Paleo choices. Animal fats: Eating animal fats can be healthy when they come from pastured-raised, grass-fed sources, such as tallow (beef fat), lamb fat, duck fat, and schmaltz (chicken fat). Yes, animal fats!  That's good old back to nature fats – grandma-like – fats that get you really healthy when they come from a healthy animal. If you are worried about heart disease … worry more about these oils than these healthy fats. There is a lot of research showing us that inflammation is like charred glass on our vessels causing heart attacks, not healthy fats. Besides, you can’t negate the fact that since the vegetable oil consumption rose dramatically between the beginnings of the 20th century, this had an entirely predictable effect on our health. In fact, the USA is right up there at the top of the highest intake of Omega-6 oils and the greatest risk of heart disease. Proof: An analysis published in 2010 by the prestigious American Journal of Clinical Nutrition concluded that a relationship exists between the intake of saturated fat and incidence of heart disease or stroke. This study pooled together data from 21 unique studies that included almost 350,000 people — 11,000 of whom developed cardiovascular disease — tracked for an average of 14 years. You can read more about this analysis here. (Oh, and if you’re not into reading research, check out the movie Fat Head, which reveals the truth behind these oils) Again, these fats are damaging and cause inflammation, so toss these in a trash bag without a second thought: Canola oil Corn oil Cottonseed oil Margarine Palm kernel oil Partially hydrogenated oil Peanut oil Safflower oil Soybean oil Sunflower oil Trans fats (hydrogenated oils) Vegetable shortening All of the recipes you see on this site use healthy fats – you can count on that. I hope you start to venture out and use them as well. Enjoy these healthy fats and watch your body explode with goodness! Keep thinking big and living bold!   Missed the first three parts of the blog? Check them out here: Introduction, Soy and Sugar.

The day you kick sugar out of your life is the day you begin to enjoy living, from the moment you wake up energized in the morning until you turn in at night for a restful, undisturbed and peaceful sleep. The remarkable benefits of living without sugar are numerous. Those who commit to a sugar-free diet/ lifestyle undergo a fantastic transformation that includes turning back the aging clock, glowing skin, eyes that sparkle, improved sleep patterns, weight loss, a shifting of weight, strength, energy, clear-headedness and more. To learn how to live completely sugar-free download my free ebook below! The book includes tips for how to clean your pantry, refrigerator and more! I like sweets. In fact, if I had it my way, I would be living on Paleo-fied foods (you know, Paleo muffins, pancakes, breads, crackers and the lot) 100 percent. Really, I would! But sometimes, you have to give something up to get something. I remember in high school, many of my friends would hang out after school. I worked. I gave up “hangin’” to work because I liked having my own car and the feeling of knowing I earned this luxury myself,  not to mention the independence it afforded me. When I was younger, I gave up some much-adored playtime, to practice dance, because I was serious about ballet and modern dance. So as much as I love sugar, I keep it to a minimum and try to be smart about what kind of sugar I eat. Why? Because I know sugar is like charred glass in our vessels — it can create more trouble then its worth. You need to be dialed into the fact that added sugars really are a dietary toxin. The Backstory In this blog post, I covered what dietary toxins actually are and why you should avoid them. Check it out here. Sugar Checklist I determine if a sugar is acceptable (when eaten as an exception, rather then a rule) by considering these three factors: Insulin Level. How will this particular sugar affect my insulin levels? Hormones. How does this sugar affect my hormones? I’m specifically referring to Leptin, which is the guy who regulates your hunger and satiety. There are other “hunger hormones” as well, but Leptin is a master hormone, and you don't want to mess with him. When Leptin gets out of whack, you have a hard time dealing with cravings and controlling your weight. You can also become “resistant” to Leptin, which creates a metabolic mess as well (more on this in future posts). Fructose Percentage. How much of this sugar is made up of fructose? I am not a fructose fan. This has to do with both #1 and #2 above. Fructose gets your blood- sugar levels out of kilt, and messes with your Leptin levels to make you hungry! People are always stunned when I say agave is a “no” sweetener. When I was on Daytime TV, the anchor was stupefied by this fact. “What, no AGAVE?”  Its high fructose percentage is the “why.” Although not as much of a surprise, high fructose corn syrup falls into the same issue. Too much fructose. Not good. Note: Fructose in fruit is different because it’s packed with water, fiber, vitamins and antioxidants. Fruits contain anywhere from 13 percent to approximately  67 percent fructose, so if you want less fructose, pick fruits that contain less fructose, such as berries, cherries, avocado and tomatoes. Sugar: Why I call it a Dietary Toxin Remember what my definition of a dietary toxin is: “Anything your body cannot fully utilize, metabolize, digest or eliminate, causing waste, debris or harm to your gut.” Sugar definitely falls into this criterion of a dietary toxin. The Proof Nancy Appelton, PhD has been compiling research for many years of all the ways sugar crushes our health. She gives 141 reasons. Read about them here. If you want my “top 7” list, see below. My Top 7 Reasons Why Sugar is a Dietary Toxin Sugar feeds cancer cells (well, that’s about all I need to know) Sugar causes hypoglycemia Sugar causes gastro intestinal issues, including increased risk of ulcerative colitis and Crohn’s disease. Sugar decreases your absorption of protein and minerals Sugar causes food allergies Sugar causes inflammation (this is dangerous to your health, as you can read here) Sugar is addictive The Bottom Line Sugar ages you. Sugar makes you unhealthy and contributes to obesity. SUGAR IS EVERYWHERE Even vegetables have natural sugars. But here, we are focusing on added sugars. These are the sugars that show up in condiments like mustard, salad dressings, marinated meats, luncheon meats, bacon, dried fruit, nut butters and more. Added Sugars This can be naturally derived or not. These sugars are added: agave, agave nectar, barley malt, beet sugar, brown rice syrup, brown sugar, cane can crystals, cane juice, cane sugar, caramel, corn sweeteners, corn syrup, corn syrup solids, fructose, date sugar, dehydrated cane juice, dextrin, dextrose, evaporated cane juice, galactose, glucose, glucose solids, high fructose corn syrup, invert sugar, lactose, malt syrup, molasses, palm sugar, rapadura, raw cane sugar, rice syrup, saccharose, sorghum syrup, sucanat, turbinado and many others. Typically, you can identify sugar by ingredients with an –ose, or –tol.  Or beware of works like sugar (obviously), nectar, syrup or crystals. Added Sugar Alcohols Let me begin by saying that whole fruits contain some naturally occurring sugar alcohols and that's okay. The rest of the lot can irritate the gut. If you have no autoimmune disease or other condition, you have less to worry about, and these substitutes may be okay in small amounts.  I still do not recommend these added sugars, which include: Erythritol, Mannitol, Xylitol and Sorbitol. Added “Dead-to-You” Sugars Artificial sugars are actually neurotoxins, which means they mess with your brain and nervous system. Keep in mind … these won’t make you skinnier. As soon as you taste “sweet,” your body releases insulin BEFORE it even realizes there isn’t actually sugar (glucose) there. This drops your glucose, so your body in its innate wisdom tells you to get more glucose. This makes you hungry! So, nothing is gained from these sugars whatsoever. Acesulfame K/Acesulfame Potassium (Sweet One, Sunett), Aspartame (Equal, NutraSweet), Saccharine (Sweet’N Low), Stevia that's white/bleached (Truvia, Sun crystals), and Sucralose (Splenda). My Sweeteners Typically, I keep it pretty clean. I have figured out who I am, and I know If I have too much sugar – I’ll go on a bender. The added sugar I use as a once in a while for a treat, or in a treat for my kids really depends on what I’m making (like if I need a liquid or a solid sweetener) The sweeteners I stick to for baking, cooking or adding are generally the sugars that are derived from nature as much as possible – and not a factory: Coconut, date and palm sugar, raw honey, maple syrup, 100 percent fruit jam, apple juice concentrate, applesauce, dates, smashed bananas, blackstrap molasses and Green Leaf Stevia. Some Paleo folks are more forgiving when it comes to using sweeteners, while others are far stricter. I try to be reasonable and practical, because I know from being in practice that people want options. It’s my job to find the best options I can give patients – that are the healthiest possible. It really comes down to what works with you and what you are willing to give up to get health and look your best. What’s important to me is to be totally aware of how the sugar is made, how our body processes it, and how much is in whatever I’m eating. Dial In Be mindful about sugar, and not mindless. You have to be, because food manufacturers will even put sugars in foods that you didn’t even think were sweet! One of the reasons why “no fat” or “low fat” foods are often no good for you is for this reason. They take out the fat and put in the sugar. You really have to be on alert, if you want to cut this dietary toxin. Get up to speed on label reading, as I suggest in these posts: Primal Label Reading 101 Primal Label Reading 101: Part 2 Keep thinking big and living bold!    

Going gluten free can be less expensive than you think, especially when you go gluten free the healthy way. Many people stop eating gluten, only to replace their former favorite sugary gluten-filled foods with foods that are just as damaging. Many of the expensive, packaged, gluten-free foods that are available in local health food markets and grocery stores are made from corn starch, potato starch or another kind of starch can be as equally counterproductive to making you feeling — and looking — your best as eating gluten. Here’s the trick: Keep your gluten-free diet as real as possible. What I mean is: Keep it filled with as many unprocessed, real foods as possible and shy away from packaged, gluten-free foods ,which are pricier and definitely will not get you on the health track.  It's important to know that it's not just gluten, though, that can cause major havoc on your health. I'm pretty passionate about giving grains the heave ho, too, and I have my reasons. Not only have I seen the removal of such grains improve the health of thousands, but also I have my own personal story with the stuff: Body-Building Days: My first foray into discovering how food, beyond anything else, affects health was while working with a professional trainer who focused on physical fitness and nutrition. I had been entering fitness/bodybuilding contests and enlisted the trainer to help me become more competitive. The first thing he told me was to do away with wheat and gluten, which was an unconventional idea at that time.  The results? I not only lost body fat and gained energy, but also was able to overcome a few nagging health issues, almost immediately. Needless to say, gluten was not on my radar anymore. No More Gluten Gave Me Power: When I rid myself of gluten, my body got super lean. I was stronger than ever and what was even better was that my longtime battle with endometriosis (bad cramps every month) vanished. My mother took me to the doctors several times and all they could offer was birth control pills and high doses of Motrin to relieve the pain. And here, the answer was as easy as cutting gluten from my diet. That was my first Ah-ha moment on how food really affects the body in a profound way. BUT, I went sideways: I took the gluten-free message too far, though, which is a SUPER COMMON PROBLEM! If you are a Doc reading this blog, then know that there is real harm in telling patients to just “go gluten free.”   The message is tangled with confusion. When I went gluten free, I ate fruit, veggies and lean meats, and yes, I also ate everything gluten free I could get my hands on. As long as the package said gluten free, in my book it was fair game. Bad move. What I was getting instead was potato starch, cornstarch and any other starch that makes food taste good without evil gluten. The problem is, all of those starches are equally bad for you, or a pretty close second. Think Grain Free, not Gluten Free: I eventually crashed and burned and yadda yadda … here I am. What I learned was this: Gluten free is a great first step (if you do it without all of the gluten alternatives), but what you really want to jump to is from going from: Gluten free to Grain free. That’s when your cells will experience true health. (Since products with wheat often contain gluten, that is where you often end up going gluten and grain free.) You can make many great gluten-free dishes in a snap using zucchini (zucchini “noodles” make a mean lasagna), squash (“spaghetti” squash makes a fantastic gluten-free pasta), eggplant (makes a great shell for casseroles), sweet potatoes (incredibly versatile and will fuel you better than any almost any other starch), pumpkin (pumpkin pancakes are tasty winners) and cauliflower (makes great mashed “potatoes” and meat balls. You won’t miss a thing. Promise! And now back to my other gluten-free tips for the budget-conscious: - Buy the leanest cuts of meat available when they are on sale;  stock up! - Purchase meat from small, local farms that may allow discounts if purchased in bulk (you’ll need extra freezer space).    - Plan, plan plan. Set aside one or two days a week to whip up some meals and dishes that are your family’s favorites. You can also slice veggies, make salsa, hard-boil some eggs, etc., to have them at the ready. Batch-cook food and freeze. Soups, chilies and stews are  often budget-friendly, quick and can be doubled and stored in the freezer. Last-minute, on-the-run trips to the grocery store usually involve hasty decisions and extra spending.   - Opt for nuts and seeds in bulk. Anything you can buy in bulk is budget-wise, as long as it’s in a heavily shopped market where food has a quick turnover (so you don't get rancid nuts). - Consider slow-cooked meals, which typically feature a less-expensive cut of meat. Slow-cooking nicely flavors and tenderizes meats and poultry. - Substitute flours. If you crave muffins, cookies, breads, etc. you can bake gluten- free treats with coconut, almond and tapioca flours and arrowroot powders instead of wheat flour. The challenge: These types of flours are expensive because they’re not abundant in the United States. Overcome the expense by going the homemade route: Buy raw almonds (about $ 6.99 per pound as opposed to 10.99 for almond flour), soak overnight, and grind in a blender or food processor (just make sure you pulse). You can sift the almond flour to remove any chunks, or just use as is. It’s really quite simple. Another option is to buy gluten-free nut flours via the Internet, where sometimes they are  less expensive. For example Now Foods sells some of the least expensive tapioca and almond flour I’ve seen. The bottom line is, the less processed or refined your gluten free diet is, the less expensive – and healthier — it will be. And use store-bought gluten-free flour as the exception, rather than the rule. Happy shopping! Keep thinking big and living bold!   -Dr.Kellyann

When we think of toxins, we often think of chemicals, industrial pollutants, etc. When we think of food toxins, pesticides might come to mind. But what would you say if I told you there was more to the story? I remember an evening when I was consulting a 30something male patient. He told me he was feeling really run down. He had been enjoying his summer barbeques with his beer and burgers (and had no intention of putting an end to that!), but something wasn’t right. His wife (a patient as well) told him that I test for toxins, so he asked to get  “one of those hair analyses or something.” He suspected that he was tired from some kind of lurking toxin — and he assured me it couldn't be food. I smelled a rat. I had a sneaky suspicion that my friend here was sitting in front of me because his wife gave him the “go see Dr. Kellyann or ELSE” stare. (You know, that  “or else” can scare the heck out of a guy!) So, he was sitting in front of me much like someone sentenced to jury duty. Well, I had been to this rodeo before. You can tell a lot about the health of someone by examining some common threads that you often see in Chinese medicine diagnostics. I studied quite a bit of Chinese medicine and I knew much of what my friend was feeling was because he was caught up in what I coined in practice as “decadent eating.” While it may be okay to eat crap some of the time, when you make it a habit, you are literally poisoning your cells. I can’t make that any clearer. I knew a hair analysis was not the answer to my patient’s issues — it was clearly his decadent eating lifestyle.  His nightly habits of brew and picnic foods, was putting him over the top. Here’s why: Most of us don’t get unhealthy or overweight from eating a small amount of crud, but regular amounts of crud, consumed in excessive quantities all of time can poison us! In fact, our risk for developing sickness and disease goes up considerably when you get a daily dose of foods that are not best for your body’s design. By the way, I’m not talking about a mamby pamby illness like a cold, but the biggies like cancer, heart disease, diabetes and obesity. The truth is, because of the  “economic principle of declining marginal benefits to dietary toxins,” it’s what you do on a regular basis that makes a difference. In other words, if you want to go off the rails, do it in one shot. Hold nothing back, and go until the wheels fall off — then STOP. Poisoning yourself everyday is the worst thing you can do to your cells. Your cells become riddled with carrying matter that's not easily eliminated. This is a dangerous state for your cells to be in. Sick and starving cells create havoc. The bottom line:  You can’t make progress on yesterday’s garbage when you are constantly cleaning up after today’s mess. To make any difference, you need to eliminate as much garbage from your diet as you possibly can. What is this garbage you ask? Dietary Toxins: These toxins are anything your body cannot fully utilize, metabolize, digest or eliminate causing waste, debris or harm to your gut. The biggest dietary toxins I see today are: Wheat and other grains Added sugars (both real and artificial) Poor-quality oils Soy products In my next four posts, I’ll break things down for you and tell you just why these are dietary toxins and that if you eat them on a regular basis you are stamping your card to get into the worst party in town — your local sick bay. Well, so I don't leave you hanging…my burger and brew friend was not so easy to convince until he starting feeling so bad he could barely function. I took the hair analysis he requested and while he certainly had some elevations there (like most people do) he didn't feel better until he paid attention to dietary toxins – because no matter how you slice it…they matter. Before I go, I have to share a quick story about a well-known blogger/radio host who’s now ridding herself of dietary toxins … A Blogger on a Mission I had been following a blogger named Debra Lynn Dadd for years. She is the founder of the website http://www.debralynndadd.com and a radio show called Toxic-Free Radio. Guests share their insights on everything from cosmetics to gardening – it's a great radio show, and her blog has been invaluable to me in demystifying what toxic-free products to buy. I first turned to her when I was pregnant and wanted a totally toxic free environment for my son. Debra, coined the Queen of Green by the New York Times, is a wealth of information. She has been at it for years and gets literally hundreds of thousands of visitors to her website every month. I reached out to her about her radio show, on which I was a featured guest on the topic of dietary toxins. You can listen here: Dr. Kellyann Petrucci on Toxic Free Talk Radio She also invited me to do a guest blog post on the same topic, which you can read here. You know how they say, when you are supposed to do something, your teacher often shows up, that things start to align. That's what happened with Debra and me! My 30 Day Reset Diet made total sense to her. She asked me what the 30-Day does, and I told her, “It gets the toxins out of the cells, the nutrients in … that everything rises and falls on healthy cells.” This resonated with her. She evaluated the program, and decided to JUMP IN! Debra is wonderful to work with because she was completely ready, and is totally committed. You can read about her amazing journey here: www.debrashomecooking.com. Join Debra on this amazing journey by starting your own 31-Day Total Health Reboot cellular cleanse! It works!! Keep thinking big and living bold!

TaDa! Every Week I’m going to “dish out” a dish from my weekly cooking adventures! I’m rolling up my sleeves and pulling out my Italian! These recipes just may make you wake up on Sunday mornings saying, “I wonder what Kellyann’s got cookin’ today?”    You can expect the following from these recipes: Seriously delicious Perfectly primal Sometimes naughty (like the decadent cookie I’m working on now) Timely tie-ins (Like the Super Bowl goodie I’m working up) Easy to make Totally original and fresh What’s Cooking this Week? Okay, so I’m on the East Coast and it’s so cold even the dogs wanted hot coffee in their water bowls today. I feel obligated to pay tribute to all of my readers that are feeling the freeze and throw them a solid. Even if you’re in a part of the world that’s toasty, you are still going to love the warm, creamy, full-body decadence of this soup.    This week I’m going to introduce you to one of those items you’ve likely ogled and wondered about. I’m betting you’ve picked up this item in the market and said, “What in the world is this thing?” It’s called Kabocha squash. Doc, what the heck is that? Kabocha squash (pronounced kuh-boh-cha) is a hard, winter squash available from late fall to late spring. It has a brilliant yellow-orange flesh, like a pumpkin's skin. Both the texture and flavor of Kabocha squash is similar to a sweet potato: the soft, moist and fluffy Kabocha is surprisingly sweet and slightly nutty. This squash is a centuries-old variety of Japanese squash, which, in Japan, is often referred to as a Japanese pumpkin. Ok, Doc. I might have seen it. But where can I for sure find the silly-looking thing? You can likely find it in organic markets such as Whole Foods, as well as many traditional supermarkets. If you can't find Kabocha squash, then acorn, butternut, or buttercup squash varieties make good substitutes. Oh, and what’s with the bill of sale on this veggie? Is it good for me or something? If you have heard me speak or have been reading my blog for a while, then you know why I LOVE squash. It helps fuel your body after a work out and gives you energy when you feel blah and sense that you need more food or something substantial.  And … Kabocha is a great, 30-Day Reset veggie! Also, the rich orange flesh indicates Kabocha squash is high in beta-carotene, a powerful health-promoting antioxidant. It's also high in dietary fiber, which, of course, moves food through those 25 feet of intestines. Here, I present my Apple Kabocha Squash Soup! Spoon up! Keep thinking big and living bold! -Dr. Kellyann

I mentioned in my last post, Primal Label-Reading 101, that navigating the grocery store can get dicey when venturing into the middle-aisle jungles. This can’t be avoided — even when following a primal diet —  because middle aisles contain essential pantry items. How you stock your pantry makes a big difference when  your goal is to create meals with high flavor. Examples: The Beef-Stuffed Zucchini in my Paleo Cookbook for Dummies wouldn't be the same without the coconut aminos or the chipotle chili powder, to be sure! And my OMG Chocolate Chip Cookies couldn't be as fantastic as they are without the almond flour and Paleo-approved chocolate chips found in the … you guessed it … middle aisles. But do venture into these aisles with your eyes wide open. Just as there are many surprises in life, sneaky surprises await on many foods with a barcode. Examples: Did you know that canned tuna fish often contains poor-quality oils? Or that jarred salsas can contain corn, sugar and wheat? Mustard is a great way to add flavor, but as innocent as this condiment is, you still have to look for sneaky add-in ingredients! Be particularly wary of the sneakiest sneaks of all, which create absolute nutritional toxicity in your system and should definitely be on the “no” list. These include: Wheat and gluten, soy, added sugars, artificial sugars and corn. Beware! Gluten All major cereal grains should most likely be avoided because of their toxic effects (more on this on a future post). They do find their ways into your  diet if you are not careful. Review the following list and you’ll be in-the-know when it comes wheat- and gluten-filled foods that you should avoid: Sneaky names for wheat and gluten: If the following ingredients appear on a label, it most likely contains wheat and/or gluten: artificial flavoring bleached flour wheat protein caramel color dextrin flavorings wheat starch hydrolyzed plant protein (HPP) hydrolyzed vegetable protein (HVP) hydrolyzed wheat protein hydrolyzed wheat starch malt maltodextrin modified food starch natural flavoring seasonings vegetable protein vegetable starch wheat germ oil wheat grass Soy Soy, like grains and whole grains, is another toxin promoted as healthy. And soy is now nearly synonymous with the modern diet — it’s present in just about every packaged and processed food in the form of soy protein isolate, soy flour, soy lecithin and soybean oil! For this reason, most people are unaware of how much soy they consume. The average American gets up to 9 percent of total calories from soybean oil alone. So watch out for this one, it’s everywhere! Sneaky names for soy: If the following ingredients appear on a label, it may contain soy: artificial flavoring hydrolyzed plant protein hydrolyzed soy protein hydrolyzed vegetable protein (HVP) miso natural flavoring soy sauce soy flour soy fiber soy albumin soy lecithin soy protein stabilizer tamari tempeh textured soy flour (TSF) textured soy protein (TSP) textured vegetable protein (TVP) tofu vegetable broth vegetable gum vegetable starch Sugar Sugar is ubiquitous in the modern-day diet. Most have adapted their tastes to expect sugar in almost every bite. Sugar once in a while is okay, but the constant drip of the sugar faucet is problematic to our cells. Sneaky names for sugar: If the following ingredients appear on a label, it contains added sugars: agave nectar barley malt syrup cane crystals corn sweetener corn syrup crystalline fructose dehydrated cane juice dextrin dextrose disaccharide evaporated cane juice fructose fruit juice concentrate galactose glucose high-fructose corn syrup invert sugar lactose maltodextrin malt syrup maltose monosaccharide polysaccharide ribose rice syrup saccharose sorghum or sorghum syrup sucrose treacle turbinado sugar xylose Watch for it, in its many forms and disguises! Sugar in the form of fruit juice concentrate often appears in high-quality sausages, and some nut butters include dehydrated cane juice. These are minimal amounts of sugar, so after your 30-Day Reset, it’s up to you how much of these “acceptable” sugars you allow in your everyday diet. Artificial sweeteners: worse than sugar? Artificial sweeteners not only add zero calories to food, they add zero nutrition and may actually cause damage. When you taste something sweet, your body expects to have calories associated with that flavor —and that sets off a whole slew of reactions in your body to deal with those calories. The chemical manipulation of artificial sweeteners is harmful and can lead to insulin resistance. Avoid these artificial sweeteners on their own and in processed foods: Aspartame Equal NutraSweet Saccharin Splenda Stevia Sucralose SweetLeaf Sweet ‘n Low Truvia Corn Corn plays a major role in America’s agricultural demise. Watch the movies King Corn or Food Inc. for more on this point. The foundational point, though, is that corn is low in nutrition and high in starch and phytic acid (anti-nutrient that causes malnutrition and gut distress). Government subsidy is a big problem – corn is in EVERYTHING! Watch out for this one like a hawk! Sneaky names for corn: If the following ingredients appear on a label, it contains corn derivatives: artificial flavoring corn alcohol corn flour corn meal corn oil corn starch corn sweetener corn syrup solids dextrin dextrose food starch high fructose corn syrup maltodextrin mazena modified gum starch sorbitol MSG natural flavorings vegetable gum vegetable protein vegetable starch xanthan gum Keep thinking big and living bold!

I’m drinking extra amounts of water today to get my voice ready for radio! Really, if you’re a Paleo person like me, you don’t need extra water. You get all you need by drinking half your body weight daily — something all Paleo practitioners follow. But I really  am brushing up on my radio-interview skills, as I’ll be featured on Toxic-Free Radio tomorrow, sharing my insights on, quite simply,  how food makes you healthy or sick, and how you can change your body condition dramatically in just 30 days. You’ve heard me go on and on about the 30-Day Reset because I believe in it. Show host Debra Lynn Dadd also believes in living a toxic-free life. She is a must-hear and has written several books on toxic-free living. Debra is the authority on creating a toxic-free home and so much more. You may have caught her on the Today show and in the New York Times. Catch her again — and me! — tomorrow. Hopefully those who tune in to Toxic-Free Radio will be enlightened as many of you are. Just click here to listen in! Keep thinking big and living bold! -Dr. Kellyann

(Part 1) - When you shop for Paleo/Primal foods, it’s pretty basic for the most part. Even if this way of eating is completely new to you, you’ll find the learning curve a small one. Yet there are a few sneaky ways that manufacturers trick us into believing ingredients are okay. Most of what you need can be found on the perimeters of the store — the produce department, the butcher and meat departments, and the dairy section for eggs or butter from grass-fed cows. But shopping for pantry staples can be tricky. Things can get wild when shopping for items like salsa and hot sauce, really! Here’s where you may need some de-mystifying or de-constructing. In fact, anything with a barcode needs a good once over. Here are some of the approved pantry foods that may need a savvy eye to catch problematic ingredients or label trickery: Approved Pantry Foods Shredded coconut (great as a snack or to add sweetness to dishes) Unsweetened coconut milk (full-fat canned), unsweetened almond milk, and flax milk (instead of dairy) Canned chilies Salsa Fish sauce (Red Boat brand is good) Gluten-free hot sauce Gluten-free mustard Vinegar: Red wine and apple cider varieties Unsweetened, sulfite-free pickles Unsweetened applesauce. Canned fish: tuna, salmon, sardines, crab or mackerel. (Vital Choice is a great brand for very clean, fresh fish) www.vitalchoice.com Gluten- and soy-free beef jerky Nuts and seeds Unsweetened nut butters Artichoke hearts Olives (read the label for additives; should have olives, water and salt as the only ingredients) Unsweetened, sulfite-free dried fruits Arrowroot powder (used as a thickener; substitute for conventional flour and cornstarch) Coconut flour (instead of conventional flour) Almond flour (instead of conventional flour) Coconut aminos (instead of soy sauce) Broth: Chicken, beef and vegetable Raw honey Pure maple syrup Dark chocolate with at least 85 percent cacao Unsweetened cocoa powder Sun-dried tomatoes Tomato sauce. (Rao’s is a good brand) Tomatoes in a jar or a carton* * If you are on my 30 Day Reset then you can go to my 30 Day Reset recommended product list on AMAZON Tomato-Product Shopping Tips Tomatoes are acidic and react with the metal in cans. The interior coating of the cans contains Bisphenol A (BPA), a nasty, estrogen-mimicking chemical that can make you sick and fat and cause infertility problems. Most of the companies within this industry have BPA issues with their cans, so buying jarred tomatoes is best. BPA-free tetra paks like Pomi or Trader Joe’s brand are safe. My favorites are jarred organic strained tomatoes and tomato paste from Bionature (www.bionaturae.com/tomatoes.html) and conventional tomatoes in tetra pak cartons by Pomi (http://pomi.us.com/home.php) or Trader Joe’s brand Italian Tomato Starter Sauce. The Lowdown on Labels As you can see from above, there are a few “processed” foods that are included on the primal-approved list, but generally, you want to avoid any food that has been produced in a factory. However, purchasing ingredients that have labels can’t totally be avoided and some rules need to apply. Is it Recognizable? There’s one easy-to-understand rule when you read labels: if you don’t recognize the ingredient as food, you shouldn’t purchase it. That’s an oversimplification, of course, but you really can’t go wrong if you follow that advice. Even seemingly innocuous products like herbal tea, “all natural” salsas, and instant coffee can include hidden varieties of wheat, corn, soy and sugar, so you must be diligent in reading labels even on foods that seem “safe.” When reading ingredient labels, you’ll want to be on the lookout for scientific names and variations on problematic ingredients like wheat, soy, sugar and corn. You should also be on the lookout for any ingredients to which you have an allergy — and beware of any ingredients that you can’t pronounce. Watch for 'Flavorings' The phrases “artificial flavorings” and “natural flavorings” are used as a catchall for flavor enhancers — manufacturers are not required to disclose exactly what they are. Both of those labels can indicate wheat, gluten, corn and soy, so even if everything else in the product is primal-approved, steer clear of foods that include those ingredients on their labels. Play the Number Game Look at the number of ingredients on the label. Be suspect of any product with more than five to seven ingredients. A lot of ingredients means sketchy items and chemicals may have been added.  Order Up! Ingredients are listed in order of rank —  the highest percentage comes first.  Understanding these basics will help you to eat clean  … without pulling your hair out. Stay tuned for my next blog post: Avoiding the Booby Traps of  “Sneaky” Foods A super, user-friendly guide to get you started eating clean is my new 30-Day Reset, which takes you through all the fundamentals you need to detox your body of gluten, sugar and dairy. A full meal plan and shopping guide is included with the 30-Day Reset plan.   Keep thinking big and living bold! -Dr. Kellyann

I’m just back from a whirlwind trip to Michigan to host an evening seminar on launching the 30-Day Reset. After I was featured on Fox-2 News  on Thursday morning, the calls came in … “Sign me up! Sign me up!” So many metro Detroiters called to reserve a spot at the 30-Day Launch/New Year, New You program, held at the beautiful Community House in Birmingham, MI. I partnered with the great folks at Birmingham Wellness Center.  No less than 250 people reserved a spot for the complimentary program — we sold out! Of course not all showed, but we had a fantastic turnout that included people of all ages — and sizes. Both men and women were interested in hearing more about a healthy way to lose weight, to look and feel great! Some arrived solo, some with their spouses, some with pals and girlfriends … and all shared the common goal of wanting to reinvent themselves. I revealed stories about former patient Drew, who lost more than 100 pounds and literally saved his life on the Paleo program. I talked about a little 2-year-old who tragically died due to issues that may have likely been caused by all the dairy she was consuming. I talked about chronic diseases, intestinal disorders, heart issues, Psoriasis , lethargy and all those things that can be improved and alleviated by embarking on one of My Plans. Boy did women relate when I shared tales about how we all feel when we meet or are around that one person who just sparkles and beams! (Who’s this mom who always glows even during car-pool pick-ups??? Well, I gotta tell you … she’s likely following a healthy, Put Real Foods First diet.) I couldn’t believe all the heads nodding in the audience. It’s as if I turned on a switch for the attendees (sort of like turning on that natural fat-burning switch when everything becomes magical and the transformation begins!). Folks were beaming. I’m excited that this contingency of  interested Michigan residents is ready to launch and I can’t wait to follow their successes.  The Birmingham Wellness Center will be tracking and supporting some 40 individuals as they head into the land of delicious, healthy cooking; a Paleo-pleasing  pantry; sharp decision-making; and a more contemplative lifestyle for a month or so. Oh, and that’s the land of loose-fitting clothes, too… yes! Besides losing weight, we talked about other areas of your life that improve on the my plans. Again, the nodding of the heads on who’s in need of what. As the program de-toxified and de-acidifies your body with whole, natural, un-processed foods, participants also will notice that the Paleo lifestyle: Balances blood sugar Reduces inflammation Boosts the immune system Quells food intolerance Improves sleep Patterns Balances energy Encourages your body to burn fat naturally (that fat-burner switch goes on, naturally, and works even while you’re sitting at your desk!) Crushes sugar cravings and improves habits After the presentation, folks lined up to receive a signed copy of my Living Paleo for Dummies (Wiley) book. They asked questions about their own challenges and can they go on the diet if they’re vegetarian, if they have cancer, if they have heart disease, etc. And the answers were: “Yes, yes, and yes!” That’s all addressed in the my plans launch packet and is also part of the Frequently Asked Questions area. They also asked about ages. Guess what? Eating well is a good plan for EVERYONE.  Thankfully, we arranged to have a videographer at the presentation, as I knew this would be a great program. Professionally edited and designed, it truly is a must-read, and, of course, a must-do! Click here to learn more about my programs, which includes a background on why this lifestyle works, everyday tips, how to clean and restock your pantry, troubleshooter tricks-of-the-trade, support, common questions and answers, delicious recipes (you’ll master this healthy way of cooking in no time flat, promise, and de-mystify everything from healthy cooking oils to best meat cuts!), and more! Keep thinking big and living bold! -Dr. Kellyann P.S. Watch for an upcoming webinar on the 30 Day Reset

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

So I ask, How Are Your New Year’s Resolutions Going? If you are like most of the people in America, your resolution had something to do with what not to eat. And, after about a week into it, you may be feeling the pain. Some of this pain may just be a natural reaction to detoxing from wheat, sugar and dairy — the no foods on which I speak about often. I have consulted hundreds of patients and many doctors who have pulled the rug out on the ol’ sugar demon. And they’re all the better for it! So, if you are feeling a bit wonky, it’s OK. Let your body do what it needs to do. Be strong, and, most of all, be patient! (Much more to come on this in future posts.) If, however, your New Year’s Resolutions aren’t panning out, let me help you make better choices. Losing weight and healing conditions is all about one thing: CHOICES. I know, I get it. Sometimes you don't know what you don't know. But now you know me. You won’t have that excuse anymore because I’m committed to giving you content that is going to get you where you want to be. It’s what you do every day that matters — not the one-offs like when you tried a new restaurant last week and ate more than you should have, or sampled that croissant in Paris, or attended that holiday dinner party where you went off the rails. It’s long-term lifestyle choices that matter. Here are some questions I received recently. I hope my answers help you with perhaps some of your lifestyle struggles: Q: “I love the ease and comfort of convenience foods. You know, grab and go. I’m struggling with this and I don't want to succumb to 100 calorie snack packs” A: “How about this. Paleo trail mix is super easy to make and a great snack. You can make a bunch and portion them out in single-serving Baggies. Got kiddos? They have a BALL making this mix. I have just the recipe.   Q: “Doc, I’m detoxing from soda. I drank about three cans a day and I really miss that taste in my mouth of something other then just water or tea!” A: I’m of course shrieking, and SO glad they are kicking that poison to the curb. “Try this: Sparkling water with fruit like lemon, lime, oranges or berries. Sometimes a couple of olives tossed in the glass does the trick nicely! It’s called Dr.Kellyann’s Spa water. I did a post way back that you might enjoy:   Q: “I’m totally feeling awful and I want to grab and eat something that I gave up, like M&M’s, my weakness.” A: “Yep. Been there. Fat will help ease sugar cravings. And cinnamon is a great natural blood-sugar stabilizer that also gives you a sweet fix. I made these awesome coconut chips on FOX news and the anchors and producers went hog-wild over them. One of the anchors asked three times. “These are really good for you, huh? Wow, who knew?”   Q: “Every once in a while, I want to be able to give myself a treat, but I’m struggling as to what is not going to really set me off.  My old way (before 2014) was to grab a muffin at the bakery, and that would do it. I figured it was better than a cupcake … sigh.” A: Ok, so one of my MAIN messages is that we are hardwired for sweets. Don't even try for one millisecond to think you can divorce sweets for good. You just have to redefine sweets. Your body is designed to eat sweets made from natural sweeteners and sugars like berries and maybe some dried fruit for a sweet twang. NOT Dunkin Donuts. That's where we got into trouble. Try this replacement for your muffin fix, and let yourself “honestly indulge” once a week.  These Pumpkin Pie Muffins are made with nut flour and pumpkin puree, and sweetened with just a tad of honey and vanilla. — so much better than all that gluten and added sugars. Still decadent, but not a gluten and sugar slam. These are all excellent lifestyle tips not only to help with your resolutions, but for here on out. Don’t fret if you have a can of pop or a muffin now and then. Those are the one-offs I talked about earlier. Make the one-offs the absolute exception rather than the rule. Incorporate healthy lifestyle choices into your life, and, before you know it, they’ll become habits. Those M&M’s will be nothing but a memory. I’ve made my resolutions; you’ve made yours. Let's work together in 2015 to blaze trails! Keep thinking big and living bold! -Dr. Kellyann

While everyone else is out purchasing heavily discounted holiday ornaments, wrapping paper and cards, and low-priced rock-bottom apparel, I’m your “food Santa” as we continue to revel in the holiday season … I’m thinking about some insider secrets on what types of primal foods are now at lower prices … and where. And if not lower, which ones actually give you the most bang for your buck! With that, unwrap my favorite shopping tidbits below: - I can always find good deals at Trader Joe’s on coconut oil, full-fat coconut milk in a can, nitrite-free bacon, ghee, olive oil, wines, dark chocolate, sparking water, frozen bagged vegetables, maple syrup, bulk nuts and seeds and dried fruits.   - At Whole Foods, I find the Friday deals to be outstanding — the best I’ve ever seen in the food business. And the meat and fish availability is insane! - Sometimes, I check out Amazon prices, which seem to fluctuate. But when you can’t find something consistently at Whole Foods, Amazon usually has it, including coconut aminos, coconut flakes, coconut milk and almond flour.   - Costco has bulk organic raisins, coconut oil, organic spinach, avocados, Kerry – butter made from grass-fed cows, Lime Lacroix, San Pellegrino and lump crab meat. - Holiday-themed foods like cans of cranberry sauce and bags of cranberries, pureed pumpkin and meats like turkey and ham also may be reduced right now. Hope these tips help make your post-holiday shopping worthwhile!  Keep thinking big and living bold! -Dr. Kellyann

How easy is it to let things get out of hand — in the health department —  whether it’s you or your family members? Another night on the couch of watching a movie and drinking a glass or two of wine with a bag of Tostitos (hey, they’re baked, they’re corn, they won’t hurt, right? And didn’t a report just come out on the health benefits of red wine? How can another glass hurt?).  Another giving in to your grade-school kids as they whine for a box of Lucky Charms or Cocoa Puffs  in the cereal aisle at the store. And another, “Sure Mom, I’d love to try a piece of your chocolate-cream pie; it’s always fantastic!” And pretty soon, you and yours are heading for some type of health-related disaster. My gift to you this holiday season is eight words. I share them with my patients and I’ll share them with you: Put Real Foods First — For You and Yours. It’s as simple as that. During this, the season of gifts, are you thankful for the gift of health or are you working to reclaim the gift? Many of us had the gift and lost it. And we may be close to losing a lot more, including the ability to enjoy our gift-filled lives (family, friends, joy, etc.). I ask you to take care of your gift of health like you would a brand-new present under the Christmas tree. Treasure yourself as you do that new car, new pair of boots, that high-end, expensive hair style and color treatment, your boating hobby, etc.  Once you learn that health is a gift and that you have to treat it with the utmost care, no one can take that knowledge away from you. You will always have the ability to improve your health. This is the gift that can last a loooong time. It's yours for the taking. Remember, your habits will enhance the gift or destroy it. If you are in a state of dis-ease or have serious health issues that you caused by making bad choices, this dis-ease in your body WILL express itself and your original gift of health will diminish.  Don’t let it. Health is the ultimate gift. On one of our biggest gift-giving days, ask yourself how you’ve been treating your gift of health? Merry Christmas to you and yours. Keep thinking big and living bold! -Dr. Kellyann  Photo by freedigitalphoto.net