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Food for Thought: Going Low-Carb Can Save Your Brain!
by Dr. Kellyann
on Jul 28 2015
My patients want to look and feel good right now, and that’s my first goal for them. However, I also want them to think about the future. Because believe me—that future creeps up on you faster than you think. (Trust me on this. I just hit fifty, and I could swear that a week ago I was thirty.)
This is why a new medical study caught my attention today. The study reveals that reducing your insulin resistance at any age may slash your risk of developing Alzheimer’s disease. So taking action now—even if you’re only in your twenties, thirties, or forties—might save your life someday.
In case you’re not familiar with insulin resistance, here’s how it occurs. When you eat a diet high in carbs, your blood sugar constantly spikes. As a result, your body has to churn out massive amounts of insulin. Over time, your cells react by becoming insulin-resistant, meaning that they get less responsive to insulin’s message. In effect, they slam the door on insulin and the glucose it’s trying to deliver.
Insulin resistance is a bad thing, because it puts you at risk for obesity and diabetes—and the new study shows that it can harm your brain as well. The study found that insulin resistance reduces the amount of blood sugar in areas of the brain most vulnerable to Alzheimer’s disease, meaning that these areas get less “fuel.”
“If you don’t have as much fuel, you’re not going to be as adept at remembering something or doing something,” study coauthor Auriel Willette says. “This is important with Alzheimer’s disease, because over the course of the disease there is a progressive decrease in the amount of blood sugar used in certain brain regions. Those regions end up using less and less.”
Moreover, he says, it’s not just diabetics who may be at increased risk for Alzheimer’s. In fact, the researchers found evidence that even people with only mild insulin resistance may be at higher risk. And if that doesn’t get your attention, they say that insulin resistance may harm your ability to think at any age.
How can you protect your brain? Simple: Switch from a high-carb to a low-carb diet. Your blood sugar and insulin levels will quickly drop, and your cells will become more sensitive to insulin and start opening the door to it again.
So minimize (or better yet, eliminate) grains. Cut way down on foods like rice and potatoes, too—and cut out sugar entirely. Instead, center your diet around high-quality meat, fish, and eggs, non-starchy veggies, and healthy fats. Add in a few starchy vegetables (like sweet potatoes and beets) and small servings of fruit, but don’t overdo these foods.
And yes, you may miss all those carbs at first. However, you’ll quickly discover that you can go low-carb and still eat gourmet. (Don’t believe it? Check out my recipes here.) Better yet, you’ll be slimmer and healthier—and your brain will thank you, too.
Keep Thinking Big & Living Bold!
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Five Reasons to Love Green Tea
by Dr. Kellyann
on Jul 24 2015
For a humble drink, green tea packs a big nutritional punch. In today’s post, I’ll tell you why getting in the green tea habit can slim you down or even help save your life.
It doesn’t pack as big a punch of caffeine as coffee, and it won’t mellow you out like a glass of Cabernet Sauvignon. But the humble little mug of green tea still deserves a lot of respect.
Why? Because this delicate little drink packs a big nutritional punch. It’s loaded with powerful cell-protecting antioxidants called catechins, it has about eight to ten timesmore polyphenols than fruits and vegetables, and it contains vitamin C, chromium, and selenium.
So it’s no surprise that green tea, in addition to tasting good, has some remarkable health benefits. Here are some of the top reasons to add it to your diet.
It can help slim you down.
Green tea increases thermogenesis (heat production), helping you burn off fat more quickly. According to a recent review, long-term studies show that “the consumption of tea catechins induces a notable reduction of body weight and body fat.”
It can reduce your risk of cancer.
Studies suggest that drinking green tea can lower the risk of pancreatic, stomach, breast, ovarian, colorectal, esophageal, lung, prostate, skin, and stomach cancer. Here’s one reason for its cancer-fighting power: It contains EGCG, a catechin that inhibits angiogenesis—the formation of new blood vessels—in cancerous tumors. This slows down tumor growth and helps prevent metastasis.
It can reduce your blood sugar and your risk of diabetes.
A study in Japan found that people who drink six or more cups of green tea a day are 33 percent less likely to develop Type 2 diabetes than people who drink less than one cup a week. Another study, this time involving rats, found that both green and black tea can reduce blood sugar levels and prevent diabetic cataracts.
It helps keep your brain healthy.
In addition to protecting you against cancer, EGCG may reduce your risk of developing Alzheimer’s disease. Research shows that it can help prevent the buildup of the amyloid plaques associated with this disease.
It kills bad bugs.
Want to cut down on icky germs in your mouth? Then swish with a little green tea. One recent study compared rinsing with green tea to rinsing with chlorhexidine—considered the “gold standard” of antibacterial mouthwashes. The result: The tea did just as good a job as the chlorhexidine when it came to killing off Streptococcusmutans bacteria.
Some tea-brewing tips… and a caution
Drinking green tea is good for you. However, concentrated forms of the tea (such as green tea extract) might be dangerous. In some cases, people using these concentrated forms have suffered liver damage.
So here’s my advice: Skip the extract, and get the benefits of green tea the old-fashioned way—by brewing up a nice, warm mug of it. To get the most benefit, use boiling water (which helps release the antioxidants in the tea) and let the tea steep for two to five minutes. For a little extra flavor, try adding a squeeze of lemon or a little honey… yum!
Keep Thinking Big & Living Bold!
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Three Reasons to Love Hard-Boiled Eggs
by Dr. Kellyann
on Jul 21 2015
If you could only eat one food for the rest of your life, what would it be? (And no—vodka doesn’t count!) For me, I think it would be eggs. Fried, scrambled, poached, rolled into an omelet, or baked in a frittata, eggs just can’t be beat. I eat eggs every single day, and I never get tired of them. And you know what? One of my favorite ways to eat eggs is in their humblest form: hard-boiled. Here are three reasons why I love these little nutrition bombs.
1. Their versatility.
Sure, you can toss a couple of hard-boiled eggs in your lunchbox and be good to go. But why stop there, when there’s so much more you can do? For instance, there’s the deviled egg. Who doesn’t love it? To make deviled eggs, simply whip up your own mayonnaise or order up some Primal Mayo at Amazon. Mash up your egg yolks with a little of the mayo, add a plop of Dijon mustard, some salt, and a sprinkle of paprika, and you’re done.
Or try these variations:
Add some minced prosciutto, bacon, or smoked salmon to the yolks.
Stir in a little red curry paste.
Top your deviled eggs with pesto, or stir a little pesto into the yolks.
Go crazy and stir in chopped capers and a little hot paprika.
You can also make egg salad, tossing in just about anything: bacon, small shrimp, diced veggies, you name it. Or try this avocado egg salad from Dr. Mark Hyman’s site—fabulous. I add eggs to just about any green leafy salad, and I toss them into salmon, tuna, or chicken salad. I also love Scotch eggs, which make a fantastic lunch treat. Here’s my version. You can also make “Scotch meatballs” using hard-boiled quail eggs. And then there’s the classic trick of baking hard-boiled eggs inside meat loaf. Kids in particular get a kick out of this. Or if you want to entertain small children, check out these “crazy clown eggs” at nomnompaleo.
2. Those beautiful, healthy yolks.
I still can’t believe that doctors spent decades telling us to eat egg whites and throw out the yolks. In reality, there’s nothing better for you on the planet than egg yolks (while the whites aren’t really a big deal nutritionally). First of all, egg yolks are loaded with choline. Choline helps builds strong, bouncy cell membranes, and it also plays a critical role in methylation—the process of turning genes “on” and “off.”
It’s a building block of the neurotransmitter acetylcholine, and a high choline intake may help prevent depression, memory loss, and anxiety. If you’re pregnant, you need to get plenty of choline because it’s vital for your baby’s developing nervous system. Eggs also contain lutein and zeaxanthin, which help prevent macular degeneration (a leading cause of blindness). In addition, they’re a good source of vitamin A, vitamin D, riboflavin, iron, zinc, folate, phosphorus, and vitamins B6 and B12.
And of course, they’re one of the world’s best and least-expensive sources of high-quality protein. As for the myth that eggs raise your cholesterol, it’s finally been laid to rest. As it turns out, eggs don’t affect your cholesterol significantly. And when eggs do change your cholesterol, studies hint that they do it in a good way. For instance, one recent study found that eating eggs leads to a higher level of HDL (which is the “good” cholesterol) and beneficial changes in LDL (the “bad” cholesterol).
3. They’re so convenient.
I boil up a few dozen eggs every week. They’re one of the easiest foods to cook ahead of time, and they’ll sit in the fridge waiting patiently for you for up to a week after you boil them. But seriously… if your hard-boiled eggs are sitting in the fridge that long, you need to eat more of them.
Of course, there’s the shell issue…
While hard-boiled eggs are a fabulous food, there is one problem with them: getting the shell off. You’ll have the best luck if you start with eggs that are older, salt the water, and drop the eggs into ice water as soon as they’re done. You’ll find more tips on creating the perfect hard-boiled egg here. Or, if you’re in a hurry, you can buy pre-peeled eggs at the grocery store… problem solved!
Keep Thinking Big & Living Bold!
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Indulge in These Desserts—and Lose Weight!
by Dr. Kellyann
on Jul 14 2015
If you have a sweet tooth, the word diet may make automatically make you think of deprivation. After all, dieting means no more dessert…
Or does it?
Actually, one thing I tell my patients is, “You can have dessert on a real-food diet.” In fact, the right sweet treats can help quell inflammation, heal your gut, and keep your sugar cravings at bay—and that can help you melt off the pounds. Dessert as a diet aid… who knew?
The trick, however, is to redefine the concept of dessert in a healthy way. To do this, think back to the very earliest desserts of all.
The sweets you’re designed to eat
Back in hunter-gatherer times, sugar was hard to come by. People could search all day just to find a handful of berries or a few dates. These sweet foods provided a big punch of nutrients, so our genes programmed us to seek them out.
Now, however, it’s a different story. Grocery stores offer rows and rows of nutritional bling that’s packed with sugar and virtually nutrient-free. On a conscious level, you know that this stuff is bad for you. But your cave-person genes are still singing the same siren song:
Yum, yum. Sugar good. Eat more now.
That’s why it’s so easy to give in and reach for the fudge cake—even when you know you shouldn’t.
Retraining your sweet tooth
Luckily, there’s a way to satisfy your sugar cravings without gaining weight and making your body sick. You simply need to retrain your taste buds to appreciate the natural sweetness of the foods your ancestors ate.
If you’ve indulged in sugary treats for years, this will take a little time. At first you may not get as big a “hit” of sweetness as you want, because you’re used to getting a sugar overload and your taste buds are desensitized. But savor each bite slowly, searching out the natural sweetness, and you’ll start to wake those taste buds up.
To help you learn to love the healthy desserts that love you back, here are some of my favorite dessert ideas. They incorporate Mother Nature’s sweet treats—fruits, berries, nuts, and coconut—along with gut-healing gelatin, anti-inflammatory chocolate, and other real foods.
Gummies
Do you love to snack on candy after dinner? If so, go for gummies—not the sugary store-bought kind, but the home-made kind. Gummies are loaded with gelatin, which heals your gut and reduces inflammation—and less inflammation means easier weight loss, better skin, and more energy.
Want more good news? You can make your own gummies in minutes. Here’s a great recipe for lemon-raspberry gummies that I snagged from autoimmune-paleo.com (thanks, guys!), and here’s a take on sweet-and-sour gummies from my good friend Diane Sanfilippo at balancedbites.com.
Berries and whipped coconut cream
Berries are the original dessert food—and while they’re sweet, you may be surprised to learn that they’re low in sugar compared to most fruits. In addition, they absolutely load you up with anti-inflammatory, skin-protecting nutrients.
But I hear you: Berries by themselves just don’t quite seem like dessert. So jazz them up with a big, fluffy mound of whipped cream! Of course, I’m not talking about that stuff in a spray can. I make my own whipped cream using coconut milk, which is filled with anti-inflammatory lauric acid. Coconut milk also is rich in medium-chain triglycerides (MCTs), which are “high-octane” fats that actually help you burn off weight.
Making your own whipped coconut cream is easy. Here are the steps:
Refrigerate a can of coconut milk for at least three hours (overnight is best).
When you’re ready to make your whipped cream, place the can, a metal mixing bowl, and the beaters from your mixer in the freezer for 15 minutes.
Pour the coconut milk into the chilled mixing bowl and add a teaspoon of almond or vanilla extract. Whip on the mixer’s highest setting until the milk is fluffy and resembles the texture of whipped cream, about five to seven minutes.
Apple crisp
Do you love crisps, crumbles, and “betties”—those wonderful combinations of gooey fruit and crunchy topping? Then try making them with almond flour and nuts. Here’s my take on a classic apple crisp, real-food style. For a change of pace, substitute pears for the apples and sliced almonds for the walnuts or pecans. And for extra zing, add half a teaspoon of dried ginger to the pears along with the lemon juice.
To make this sin-free dessert seem even more wicked, top it with whipped coconut cream. Delish.
Gelato
I always get a kick out of store-bought ice creams and gelatos that bill themselves as “natural.” Yeah— They’re naturally full of tons of sugar as well as cream, which is a real problem for many people (including me) who can’t tolerate dairy.
Want a better alternative? Then make your own ice cream or gelato with coconut milk, and sweeten it with honey. You’ll get a big dose of lauric acid from the coconut milk, and the honey has remarkable gut-healing properties.
Here’s one of my favorite gelato recipes. As a bonus, it includes sliced almonds to provide you with still more healthy fats.
Chocolate almond dip
Chocolate. Almonds. Coconut yogurt. It’s a trifecta of good-for-you goodness! Use this as a dip for apples, orange slices, or strawberries, and you’ll add even more nutritional clout. You can make this dip in the microwave in minutes; my recipe is here.
Ready-to-go desserts
Sometimes I’m tired and I just don’t feel like making dessert. Instead, I want to kick off my shoes, flop on the couch, and watch a trashy TV show. That’s when I reach for one of these healthy “instant” desserts:
A slice of watermelon. Talk about a sweet tooth satisfier! And even though watermelon tastes super-sweet, its high water content means that you’re not getting as much sugar as you might think. (Just stick to a small slice.)
A few squares of chocolate. Look for chocolate bars that are rich in cocoa (it’ll say 70% cacao or higher on the package). Buy chocolate that’s sweetened with honey or coconut, or go a little crazy and buy sugar-sweetened bars. The dark-chocolate bars are low enough in sugar that they’re okay for an occasional treat.
A handful of almonds. Yeah, I know—almonds as dessert? It sounds strange, but they give you a nice little pop of sweetness.
Coconut chips. You can buy these at any health food store (and many regular grocery stores), and they’re fabulous. Like coconut milk, they’re loaded with lauric acid. Make sure the brand you choose isn’t sweetened with sugar.
And p.s.—an occasional cheat is okay
Real-food desserts make you stronger, slimmer, and healthier, while junk-filled desserts are bad news. However, we can’t be perfect all the time—and sometimes it’s fine to sprinkle a little “fairy dust” on your diet. (I confess that once in a blue moon, I eat a doughnut.)
So if you’re at your goal weight and you’re not battling any significant health problems, I recommend following the 80-20 rule. This means that 80% of the time, you stick to real, natural foods. But if you occasionally crave a piece of pecan pie or a Starbucks cookie, it’s okay to indulge yourself.
Eighty percent of the time, however, choose healthy desserts. You won’t be depriving yourself, because these desserts taste good. If you love to cook and you want more dessert ideas (including some fancy recipes for company), check out my collection here. Bon apetit!
Keep Thinking Big & Living Bold!
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Five Super-Healthy Fats You Need to Eat
by Dr. Kellyann
on Jul 10 2015
Did you hear the news? After decades of demonizing fat, the federal government is changing its mind. And all I have to say is: It’s about time.
Recently, the committee in charge of creating the 2015 Dietary Guidelines for Americans announced that it’s dropping restrictions on total fat consumption. This is the first time since 1980 that the committee didn’t recommend a low-fat diet—the very same diet that led people to load up on grains and sugar and kick-started our current epidemics of obesity and diabetes.
The new decision is a big step in the right direction. However, I’m not doing my happy dance quite yet, because these authorities are still touting the wrong fats.
While they now acknowledge that artificially produced trans fats like margarine are bad for you, I’m sure these “experts” will still be pushing canola, corn, safflower, and sunflower oils—heavily-processed industrial seed oils that are anything but healthy. These oils are heated, bleached, and chemically altered beyond recognition, and they’re usually going rancid by the time you buy them. In addition, seed oils have a high ratio of inflammatory omega-6 fatty acids in comparison to anti-inflammatory omega-3 fatty acids. If you keep up with health news, you know that inflammation underlies everything from obesity and diabetes to heart disease and cancer.
So when it comes to the government’s expert advice, it’s only half right. Yes, you need to eat fats. But you need to eat the right fats—not heavily processed, unhealthy seed oils, but natural fats that create strong cell membranes, help you lose weight and make your skin and hair gorgeous. Here are my top five choices.
Coconut oil
How do I love this oil? Let me count the ways.
First, coconut oil is packed with medium-chain triglycerides (MCTs). Think of these as the nutritional version of high-octane gas. Unlike other fats, MCTs shoot straight from your digestive tract to your liver, giving you a quick burst of energy and revving up your metabolism. So instead of putting weight on you, they take the weight off.
Second, coconut is the most abundant natural source of lauric acid on the planet. Your body turns lauric acid into monolaurin, which has antibacterial and anti-fungal properties. Monolaurin also increases your blood levels of “good” cholesterol (high-density lipoprotein, or HDL) and reduces your levels of “bad” cholesterol (low-density lipoprotein, or LDL).
Third, coconut oil is delicious. It has a light, ever-so-slightly coconutty taste that beautifully accents anything from curries to roasted sweet potatoes.
And finally, coconut oil is the best natural skin healer there is. I use it on my face every day instead of wrinkle cream, and I prescribe it for patients with eczema or psoriasis. It’s also a fabulous lip moisturizer, and it’s great for healing babies’ diaper rashes.
My take? Use this oil everywhere. Cook with it. Bake with it. Slather it all over yourself, from head to toe. You can’t go wrong. Just be sure to get virgin coconut oil, rather than the refined stuff.
Avocado oil
I love the mild, slightly buttery flavor of this oil. It doesn’t overwhelm your food, and you can use it for anything from marinades to mayonnaise. It’s also good for sautéing and pan roasting.
Health-wise, too, avocado oil is a winner. It increases your absorption of carotenoids, those super-healthy pigments in foods like tomatoes, carrots, and leafy veggies. It also lowers inflammation, helps optimize your metabolism, and may help you ward off diabetes and obesity.
Want more? Avocado oil is a great addition to your beauty arsenal. Try using it to clean your face; it’ll whisk makeup off easily while smoothing your crow’s feet at the same time. Also, try using a tiny bit of avocado oil as a hair conditioner.
Tallow from Grass-Fed Cows
Tallow from grass-fed beef is rich in conjugated linoleic acid (CLA), which is anti-inflammatory, has cancer-fighting properties, and helps you burn fat so you can lose weight faster. Grass-fed tallow also gives you a big dose of omega-3 fatty acids—far more than you get from grain-fed beef tallow.
It may take you a while to get used to the taste of tallow because it’s a little “beefy.” After a little adjustment period, however, I think you’ll grow to appreciate the real-food flavor.
One problem with tallow is that it’s a little hard to find. However, these days you can order it in bulk online. Also, if you search on “making your own tallow,” you’ll find tons of do-it-yourself tips.
Butter from Grass-Fed Cows
Like tallow, butter from grass-fed cows is rich in nutrients. The key here, again, is grass-fed. Butter from pastured cows has much higher levels of vitamins and CLA than butter from grain-fed cows. In addition, it has a far better ratio of omega-3 to omega-6 fatty acids. And once you discover how amazing pasture-raised butter tastes, you’ll never go back to the inferior stuff.
Here’s another reason to eat butter: It contains a short-chain saturated fatty acid called butyrate, which is a powerful inflammation fighter. Research indicates that butyrate—a word actually derived from the word butter—can help prevent everything from diabetes to inflammatory bowel disease.
If you’re avoiding dairy and can’t eat butter, it’s easy to make ghee, which is butter without the milk solids. Simply heat butter gently, wait until the fat and dairy solids separate, and spoon off the solids. Ghee (also called clarified butter) will keep for three to six months in your refrigerator.
Olive oil
Olive oil is my favorite “drizzle oil.” It’s loaded with healthy monosaturated fat that helps protect your cardiovascular system, fight inflammation, and reduce your risk of cancer.
The most important thing to know about olive oil is that it has a low smoke point. I recommend using it for salad dressings, dips, and other no-cook recipes—not for sautéing or frying.
Get in the Healthy-Fat Habit
No matter which healthy fats you choose to eat, don’t short yourself. Eat about a tablespoon of fat at each meal. (That’s about a thumb-sized portion.)
If you’ve bought into the fat-is-bad myth, I know that eating this much fat may freak you out at first. But try it for six months, and I’m confident that you’ll see a big change for the better in your skin, your hair, your weight, your health, and your energy. That’s because these fats aren’t villains, as the so-called experts told you for so many years—they’re super-heroes.
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Why You Need to Add Fermented Foods to Your Diet
by Dr. Kellyann
on Jun 30 2015
I’m a nutritionist, so it’s no surprise that many of my conversations with my patients revolve around food. And often, here’s how these conversations go.
I say, “Eat healthy proteins, healthy fats, and lots of veggies,” and my patients nod cheerfully.
I say, “Nuts and berries are good,” and they smile at me.
Then I say, “Be sure to add some fermented foods, like sauerkraut and kimchi.” And they look at me like I’ve just asked them to lick the bottom of the dog’s dish.
Over the years, I’ve discovered that most Americans—unlike people in Europe, Asia, Africa, and South America—shun fermented foods. They might occasionally toss a little sauerkraut on a hot dog or try a bite of kimchi at a Korean restaurant, but make these staples of their diet? No way.
That’s too bad, because eating fermented foods is one of the most powerful ways to keep your gut healthy. Here’s a look at these remarkable super-foods, and why it’s smart to develop a taste for them.
What are foods that ferment?
Fermentation occurs when bacteria feed on the natural sugars in foods. In the process, they create natural preservatives, like lactic acid. The bacteria also partially “predigest” the foods, making their nutrients more available.
Most important of all, the bacteria in fermented foods hitch a ride right into your gut, happily becoming part of your interior ecosystem. So each time you eat fermented foods, you’re replenishing your gut’s population.
Why are fermented foods good for you?
They help synthesize hormones and nutrients like biotin and vitamin K.
They police your gut to prevent bad fungi and bacteria from making inroads.
They modulate your immune system and protect against inflammation that can lead to weight gain, illness, and skin problems.
They help you digest your food efficiently.
They help protect you from anxiety and depression.
In short, fermented food is good gut bacteria help keep you slim, healthy, vibrant, attractive, and happy. So you definitely don’t want to run short on them!
Unfortunately, modern life isn’t kind to your gut flora. Stress, sleeplessness, a sugary or high-carb diet, or medications (for instance, antibiotics, NSAIDS, and antacids) can cause your good gut bacteria to dwindle. That’s when fermented foods can save the day.
Of course, it’s true that you can get beneficial microbes from probiotics as well—and I often prescribe probiotics to my patients. But the absolutely best way to make sure you’re getting a good mix of the right bugs is to get them the most natural way: in food.
Tips for getting the most from fermented foods for gut health
When you’re shopping for fermented foods, keep this in mind: You want healthy, vibrant microbes. So if you’re buying sauerkraut or kimchi, choose packages in the refrigerated section of the store. Check the label and make sure the product isn’t pasteurized, which kills off the bacteria.
Better yet, consider making your own fermented foods at home. Here’s my favorite recipe for kimchi; if you try it, make sure to let it sit overnight (or at least for several hours) so the good microbes can multiply. If you’re feeling more ambitious, PaleoLeap has a great article here about making your own sauerkraut and other fermented veggies. Also, check out this recipe for cortido, a Latin American version of sauerkraut.
What are foods that ferment for gut health?
There are many foods that ferment such as vegetables, so consider experimenting with everything from cauliflower to red peppers. Just make sure you start out with clean veggies, clean hands, and clean equipment, and that you always use clean utensils to dip into your fermenting foods. You’ll find more tips here for fermenting food safely.
How much fermented food should you eat?
No matter which route you choose—store-bought or home-made—try to eat at least a quarter of a cup of fermented foods a minimum of two or three times a week. I’m betting that even if you’re saying “ick” right now, you’ll quickly develop a taste for them. After, the billions of people on the planet who adore these foods can’t all be wrong!
Check out my recipe for kimchi!
Keep Thinking Big & Living Bold!
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Attention, Diabetics and Pre-Diabetics: Let Me Know if this Trick Works for You!
by Dr. Kellyann
on Jun 30 2015
Occasionally, I read a new study that makes me say “hmmm” and wonder if its findings are really true. And this is one of those times.
Today, researchers reported in the journal Diabetes Care that the order in which you eat the foods on your plate might have a big effect on your blood glucose. I say “might” because this was a very small pilot study. But if you’re diabetic or pre-diabetic, or you’re watching your blood sugar carefully for other reasons, you might try out the researchers’ advice and see if it makes a difference. (If not, it’s a harmless test.)
The study involved 11 obese patients with type two diabetes, all taking metformin to help control their blood glucose levels. The volunteers ate the same meal two times, waiting a week in between. The meal consisted of orange juice, bread, chicken, a lettuce-and-tomato salad with low-fat dressing, and steamed broccoli with butter.
At one of the meals, the volunteers ate the high-carb foods (bread and orange juice) first, and then the rest of the meal 15 minutes later. The second time, they ate the protein, vegetables, and fat first, and then waited 15 minutes to eat the carbs.
The researchers checked the participants’ blood glucose levels three times after they ate. Compared to the carbs-first meal, the carbs-last meal resulted in blood sugar levels that were 29%, 37% and 17% lower at the 30-, 60- and 120-minute marks. In addition, the carbs-last meal resulted in lower insulin levels.
What’s my take on this? First, to really tackle your blood sugar levels, you need to start with a healthy diet. Center your diet around high-quality proteins, low-carb veggies, and healthy fats like coconut oil and ghee. Add starchy veggies like sweet potatoes, pumpkin, and winter squash in moderation, along with a limited amount of fruits. Cut out grains, sugar, soy, industrial seed oils, and artificial flavors and colors (as well as dairy, unless you’re sure it doesn’t’ bother you). These changes will slash your blood glucose levels.
If you’re already doing all of this, experiment and see if it matters whether you eat your carbs before or after the rest of your meal. Try doing just what the study participants did: Eat exactly the same meal twice, starting with the carbs first one time and then leaving them for last the second time.
Let me know the results of your experiment… I’ll be interested to hear what happens!
Keep Thinking Big & Being Bold!
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by Dr. Kellyann
on Jun 26 2015
if you’re experiencing a major case of butt sag, it’s time to fight back with these “buns of steel’ exercises. They look simple, but you’ll definitely feel your glutes the next day.
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Five Ways to Ward Off Autoimmune Disease
by Dr. Kellyann
on Jun 20 2015
One thing I know as a medical clinician is that biology isn’t destiny. One of my primal rules is: There’s no such thing as “I have bad genes, so bad luck for me.”
The truth is that while we all have biological vulnerabilities, less than 5% of us have a true genetic abnormality. For the rest of us, the way our genes play out frequently depends on our choices—good or bad.
Autoimmune diseases are one example. Not all of these are preventable, but in many cases, you can take steps to lower your risk—often dramatically. Here are my five best tips for keeping the odds in your favor.
1. Pamper your good gut bugs.
Your gut is home to trillions of microbes. If you have a healthy number of good microbes and keep the bad ones under control, your gut will be rock-solid.
However, if your gut gets out of balance—due to antibiotic use, a poor diet, stress, or other factors—two very bad things can happen:
· The bad microbes can multiply, churning out toxic chemicals.· Small intestinal bacterial overgrowth (SIBO) can occur. In SIBO, microbes over-populate your gut, overwhelming it.
Bad bugs and SIBO have something in common: they cause inflammation that damages your gut wall, creating intestinal permeability—a “leaky gut.” A leaky gut, in turn, lets toxins and undigested food escape into your bloodstream. This onslaught of alien invaders from your gut sends your immune system into hyperdrive, causing autoimmune problems that can wreak havoc on any part of your body.
To protect yourself against developing a “leaky gut,” work every single day on keeping your intestinal wall healthy.
Here’s how:
· Add gelatin-rich foods like bone broth to your daily diet. Gelatin is one of the most powerful gut protectors on the planet.· Eat fermented foods like kimchi and sauerkraut, which mainline good microbes to your gut.· Eat high-fiber vegetables like kale, spinach, and asparagus. Fiber provides “mulch” that helps good bacteria grow.· Take probiotics.
2. Cut out pro-inflammatory foods.
Sugar, grains, and unhealthy seed oils with bad ratios of omega-6 to omega-3 fatty acids all promote inflammation that can cause the “leaky gut” I talked about earlier. In addition, a diet high in carbohydrates overfeeds your gut bacteria, putting you at risk for SIBO.
So cut down on your carbs—and cut way down on the worst carbs, like sugar and white flour. Instead, eat lots of high-quality proteins, vegetables, and healthy fats like coconut oil. All of these foods are rich in inflammation-fighting nutrients that can help heal your gut.
3. Supplement your diet.
These days, it’s very hard to get all of the nutrients you need even if you eat a healthy, real-food diet. So in addition to the probiotics I mentioned earlier, I recommend these supplements—especially if you have a personal or family history of autoimmune problems:
EPA (an omega 3 fatty acid), 1200 mg twice per day. Omega-3 fatty acids are potent inflammation fighters.
Zinc, 20 mg per day. This supplement is crucial if you have a family history of autoimmune skin problems such as psoriasis.
Vitamin D3, 5000 mg daily. Research shows that getting enough vitamin D can reduce your risk of developing some of the most serious autoimmune conditions—for instance, multiple sclerosis and rheumatoid arthritis.
Also, get a daily dose of another nutrient: sunshine. Many of my patients are absolutely terrified of the sun because they’re convinced that any exposure will give them skin cancer or wrinkles. The truth, however, is that a small daily dose of sunshine won’t damage your skin at all—and there’s increasing evidence that it can dramatically lower your risk of developing several autoimmune diseases including Crohn’s disease and multiple sclerosis.
What’s more, sunlight appears to benefit your body in ways that go beyond boosting your vitamin D—so a vitamin D supplement can’t entirely replace those rays.
The key, however, is not to overdo it. If you’re used to covering yourself in sunscreen, start exposing your skin gradually. Once you build up your tolerance, aim for at least 10 or 15 minutes of sun time every day if you’re fair-skinned. Shoot for 20 minutes if you have medium-toned skin, and half an hour if you have a deep skin tone.
4. Lower your stress.
Are you constantly battling stress, day in and day out? Then you’re at higher risk for an autoimmune disease.
Here’s why. The stress hormone cortisol plays a key role in regulating inflammation in your body. When you’re stressed all the time, you continually bathe your cells in cortisol—and eventually, they stop listening to it. This can lead to untamed inflammation that can trigger anything from psoriasis flares to arthritis.
The good news is that there are easy ways to lower your stress. Here are some of them:
· Practice mindful meditation. Research shows that this is a big stress-buster that actually changes your brain in ways that help you fight anxiety.· Learn to breathe correctly. When you’re feeling stressed, breathe slowly and evenly, from your belly up.· Take a break. Watch a movie, get a massage, or go on a walk.· Exercise. Even a simple workout can help burn off extra cortisol.
5. Reduce your “body burden” of toxins.
Toxins damage your cells, making it harder for your immune system to recognize them as “self” rather than invaders. In addition, toxins cause inflammation, triggering an immune system response.
Of course, you can’t avoid toxins altogether. Instead, shoot for lowering your overall exposure. Switch to organic fruits and vegetables. Cut down on toxic cleansers and use natural ones, such as vinegar. Minimize your use of toxic yard products like herbicides, or avoid them altogether. Also, check out the safety of your skin care products using the Environmental Working Group’s Skin Deep® app.
The Bottom Line: “Proactive” can pay off
Remember: Most autoimmune diseases aren’t just about your genes. Instead, they’re about how your genes interact with your environment. When you make that environment as healthy as possible, you’ll have a far better shot at getting through your entire life with a happy, healthy immune system that protects your cells rather than attacking them. So take charge, and write your own destiny!
Keep Thinking Big & Living Bold!
Blog
by Dr. Kellyann
on Jun 16 2015
I’ll be the first to admit it—I take my makeup seriously. I can’t face the world without a little blush and lipstick, and there’s no way I’ll go out the front door without my mascara on.
But while I care about looking my best, I care a lot more about being healthy. That’s why I’m not the least bit willing to load my body with toxins just to look pretty. And this brings me to today’s question:
Are you literally dying to be gorgeous?
Before you answer, stop and think about how many cosmetics and other personal care products you use in a typical day. If you’re like most women, I’m betting your list includes everything from foundation and lipstick to wrinkle cream and hair mousse. In fact, according to the Environmental Working Group, the typical woman uses an average of 12 personal care products a day, containing 168 different chemicals. (Men average a little over 80.)
That’s a lot of chemicals—and it may surprise you to hear that hardly any of them are proven to be safe. And here’s something even scarier: What you put on your skin and hair goes into your body. A significant amount of each product you use gets absorbed by your skin and goes right into your bloodstream, so you’re mainlining many of the chemicals in your makeup and other beauty products straight to your cells. Here are just some of those chemicals:
· Toluene, which can harm your kidneys, liver, and nervous system· diethanolamine (DEA) and triethanolamine (TEA), which may increase your risk of liver and kidney cancer· quarternium 15, a powerful allergen that also generates formaldehyde· parabens and phthalates, which are endocrine disruptors· lead and other toxic metals
Right now, legislators are talking about tightening regulations for personal care products. In the meantime, however, it’s up to you to protect yourself.
Here are some good ways to do it:
Buy organic products when you can. (But realize that “organic” doesn’t always mean “safe” when it comes to cosmetics, so check the ingredients.)
Use fragrance-free products when you can. A single fragrance can contain more than 100 chemicals.
Use cosmetics as sparingly as possible. For instance, if you’re staying home on a Sunday, consider leaving your skin bare.
Use sprays—for instance, perfume and hairspray—in a well-ventilated area, and try to breathe in as little as possible.
Choose your lipstick carefully. Look for brands that specify that they’re lead- and paraben-free.
Use Skin Deep®— an app created by the Environmental Working Group—to check out the cosmetics you use. This app contains information on more than 70,000 skin care products, and all you need to do is scan a product’s bar code to get all the details. Also check out Think Dirty, a similar app.
If you’re pregnant, be especially careful about the cosmetics and other beauty products you use. In particular, avoid hair dyes and any wrinkle creams containing retinol. Also avoid nail polish or use it only in a well-ventilated area.
All of this will take some work on your part, and you may wind up having to say goodbye to some of your favorite cosmetics. But the big payoff is that you’ll look gorgeous without risking your health—and that’s a beautiful thing.
Keep Thinking Big & Living Bold!
Blog
Do I Get All the Nutrients I Need From Food?
by Dr. Kellyann
on Jun 04 2015
As a doctor, I’m often asked whether you can get all the nutrients you need from food.
And it’s no wonder so many people wonder about this. Getting all the nutrients we need from food would be…well…wonderful.
And in theory, we should be able to do that.
I advise everybody to eat as nutritiously as possible. That means eating lean organic grass-fed meats, organic veggies, healthy fats, and small amounts of organic fruits, nuts, and seeds, as well as a few superfoods, like bone broth.
But even if you do that, is it enough?
Unfortunately, probably not.
That’s because we live in a time when several things are working against us in terms of getting enough nutrients from food, including:
Soil depletion: Commercial farms use the same land year after year for growing exactly the same crops. This results in the soil losing nutrients and, as a result, plants that have far fewer micronutrients than the ones people ate a couple generations back. Buying organic is definitely the way to go because you’ll avoid the many pesticides that can wreak havoc on your health. But studies show that organic produce isn’t necessarily higher in nutrients.
Time from farm to table: How often do we get to yank a vegetable from the ground or pick a piece of fruit from a tree and eat it immediately? Not very. Instead, we eat fruits and veggies after they’ve spent days on a truck and then on a grocery store shelf. During that time, produce can lose a significant amount of nutrients.
Water depletion: If you don’t use some sort of water filter, you’re likely consuming too much fluoride. But if you use a filter (which I recommend), you’re removing some important minerals from your water.
Toxins are everywhere: Every day we’re bombarded by chemicals that didn’t even exist a few decades ago. They’re in plastic packaging, household cleaning products, clothes, furniture, and the air we breathe. There’s no escaping from toxic chemicals, and our bodies need extra nutrients to deal with them.
Stress: Our lives are faster, busier, and more chaotic than the human body was designed for. That creates stress. And stress leaves us depleted and in need of more nutrients to cope.
Notice that everything I just mentioned is true for all of us, no matter how well we eat. Those who eat the standard American diet (SAD), full of processed food, sugar, and conventionally grown meat and produce need supplements even more.
Unfortunately, many people who eat that way think they can just pop a drugstore brand multivitamin or a children’s chewable and be done with it.
That doesn’t work for two reasons.
First, those vitamins are usually loaded with fillers and dyes and aren’t actually very effective or good for you. And second, there is no way that a vitamin pill can make up for poor nutrition.
So, if you’re concerned about your nutrition, start eating well first.
Assuming you’ve done that, it’s time to optimize things with just the right supplements. So what are they?
Here are the supplements I recommend for most people:
Fish oil: Rich in omega-3 fatty acid, supplementing with fish oil can protect your heart, your bones, your brain, and may even slow down general aging. It’s an anti-inflammatory, can increase fat burning, and has been shown to lessen symptoms of depression.
Green (veggie) powder: This is an excellent way to load up on nutrients, vitamins, and antioxidants derived from both land vegetables, such as beetroot, bok choy, broccoli, kale, parsley, spinach, and wheatgrass, and from sea plants, such as algae, kelp, spirulina, and chlorella. (Green powders vary in terms of ingredients and flavor.)
Magnesium: This mineral reduces inflammation and provides protection from heart disease, diabetes, osteoporosis, and certain cancers.
Probiotics: Flooding your gut with good bacteria helps keep your entire body healthy and running smoothly.
Vitamin C: Boosts your immune system and helps protect against a long list of things including cardiovascular disease, diabetes, eye disease, certain cancers, and wrinkles.
Vitamin D: Despite the name, some argue about whether this is really a vitamin or a hormone. By definition, vitamins must be acquired through diet while hormones are made in the body. But Vitamin D is a little of both. Our body makes it, and we need to consume it. The bottom line is, it’s a good idea to supplement with Vitamin D to keep your bones and teeth healthy and to protect yourself from a host of diseases including some cancers, type 1 diabetes, and multiple sclerosis.
Really, instead of asking whether we can get all the nutrition we need from food, we should ask what’s the absolute best we can do to stay young, vibrant, and healthy for as long as possible.
And the answer is: Eat a healthy diet and take just the right supplements.
Blog
Is White Rice Actually Better Than Brown Rice?
by Dr. Kellyann
on Jun 02 2015
It’s hard to believe that a food as basic as rice could become the source of controversy and confusion.
But it has. And it’s time to clear things up.
There are two big questions about rice that we need to resolve:
1. Is it okay to eat rice at all?
2. If you do eat rice, what kind is best?
Since rice is an ancient dietary staple in much of the world, saying it’s unhealthy to consume any rice ever strikes a lot of people as too extreme.
And I want to be fair to this swamp grass, which has been passed around family tables and helped keep tummies full for generations.
I’m not a fan of rice because it’s basically a starchy, not-very-nutritious food that’s just isn’t an ideal thing to fill your body with. There are so many nutrient-dense foods to eat regularly for optimal health that when you’re doing things right, you won’t have much room for rice.
On the other hand, rice isn’t as bad as wheat or a number of other grains. It’s gluten free, and for now, the rice that’s sold for consumption isn’t genetically modified. (But research into GM rice crops is underway, so, unfortunately, this could change soon.)
My advice is to avoid rice in general in favor of better foods like veggies, fruits, healthy meats, and so on. Avoid it especially if you’re trying to lose weight (since it’s a source of relatively empty calories) or if you have elevated blood glucose.
But if you’re in good health, lead an active life, and eat well most of the time, having a moderate amount of rice once in a while (along with other healthy foods) won’t harm you.
So then the question is: What kind of rice is best?
This is where I’m going to go against the grain.
My answer?
White!
Surprised?
You may have heard that all white foods are bad—that you should avoid white bread, white potatoes, white pasta, white sugar, etc.
Most of that stuff is bad (although brown sugar and whole wheat breads and pastas are just as much of a menace as the white varieties).
But rice is different.
Sure, brown rice is less processed than white. It still has the bran layer, so it’s higher in fiber and minerals than white rice. Sounds healthier, right?
The problem is, that bran layer contains phytic acid, which is an anti-nutrient that blocks the absorption of minerals in the gut. Translation: The extra minerals in brown rice don’t do us any good.
And do you remember a while back there were a bunch of news reports about high arsenic levels in rice? Well, most of that arsenic is in the bran layer. So white rice has significantly less arsenic than brown.
Oh, and what about the fact that brown rice has more fiber? The truth is, rice just isn’t that great a source of fiber anyway, and you should eat in such a way that you’re getting plenty of fiber from veggies and fruits.
It’s true that white rice is processed. But one thing you’ll sometimes hear about white rice that isn’t true is that it has been bleached. White rice has not been bleached—it’s simply been polished to the point that all remnants of the bran are removed so the white color underneath emerges.
I hope this clears things up.
There’s no downside to giving up rice—and no good reason to eat it. But if it’s important to you, choose white rice as an occasional add-on to healthy meals.
Keep Thinking Big & Living Bold!
Blog
Five Natural Ways to Protect Your Skin From the Sun
by Dr. Kellyann
on May 29 2015
Here’s how you can get the many benefits of sun exposure, avoid skin damage, and enjoy yourself…
With hot summer days just about here, it’s time to talk about keeping your skin safe.
Are you confused about the sun?
A lot of people are.
On one hand, you hear dire warnings about the sun causing skin cancer and premature aging.
On the other hand, you hear that Vitamin D is the “sunshine vitamin” that keeps your bones strong and protects you from cancer, depression, diabetes, multiple sclerosis, and heart disease—and to get enough of it, you need some sun exposure everyday.
So which is it? Should you be scared sunless or let the sunshine in?
Turns out, like a lot of things, the answer is moderation. The sun is here for us, and we need to learn to use it wisely.
A little daily exposure to the sun is part of a healthy lifestyle. So say, for example, you’re going out for a 10- or 20-minute walk. In that case, it’s time to just head out the door and happily let the sun touch you with its healing, life-sustaining rays.
But most of us have times when we’re going to be in the sun a lot longer than that. And that’s when sun protection comes in.
Unfortunately, it’s not as simple as just picking up a sunscreen at the drugstore and hitting the beach.
The Environmental Working Group (EWG) researched sunscreens and found that 80% of those sold in the US offered inadequate protection against UVA rays and/or contained potentially harmful chemical ingredients.
(As a side note, The FDA has called SPF values greater than 50+ “inherently misleading” because they offer no additional sun protection. The sale of sunscreens labeled as having ultra-high SPF values has been banned in Canada, Europe, Japan, and Australia. There is proposed legislation to do the same in the US, but some very powerful industry lobbying has kept this effort stalled for years.)
So what do you do if you’re going to be hiking in the sun all day long or sitting at the beach for hours?
Then it’s definitely time for some extra help in the form of sunscreen. But you need to make sure what you get is non-toxic and really going to work. So before buying one, check out the EWG’s list of best beach and sport sunscreens.
Equally important is to realize that there are other things you can do to give your skin the best chance of staying youthful and healthy.
Here are my five top natural ways to protect your skin:
1. Eat foods that provide UV protection, including:
· Fish that’s rich in omega-3 fatty acid, such as wild salmon, tuna, mackerel, and sardines. Studies have shown that these can help protect cells from free radical damage and may protect against some types of skin cancer.
· Dark leafy greens and cruciferous veggies. These are loaded with skin-protecting antioxidants and have been shown to be cancer-protective in general.
· Red and orange fruits and veggies. Oranges, red peppers, tomatoes, and carrots…eat a variety of these for skin protecting lycopene and beta-carotene.
2. Drink green tea. Green tea has been shown to help prevent non-melanoma skin cancer, and it’s full of polyphenols, which help inhibit cancer development.
3. Eat the right oils. Consuming healthy oils, including coconut, olive, sesame, borage, evening primrose, and avocado helps keep your skin healthy and more resistant to sun damage. (Incidentally, putting oils such as coconut and olive on your skin blocks about 20% of UV rays.)
4. Apply Vitamin E. Applying a natural form of vitamin e to your skin, such as alpha-tocopherol or tocotrienol, has been shown to protect skin from the sun and—an added bonus—to reduce the length and depth of wrinkles.
5. Soothe with Aloe Vera. Aloe vera gel is soothing and healing to the skin. It’s the perfect thing to apply if you’ve spent a bit too much time in the sun. Some people also use aloe vera on their skin regularly because it calms and relieves any irritation or redness.
I hope this summer you won’t be afraid of the sun. Just be smart about it—and go out and have a good time!
Keep Thinking Big & Living Bold!
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9 Tips To Boost Your Happiness (Without Taking A Pill!)
by Dr. Kellyann
on May 14 2015
Before the late 1980s, if you’d asked average Americans what serotonin was, they might have just stared back at you blankly. But then something big happened in January 1988 that turned serotonin into a household word:
The introduction of Prozac.
It took just two years for Prozac to become the most prescribed medication in the US.
Prozac introduced a new class of antidepressants called selective serotonin re-uptake inhibitors (SSRIs). This got us talking more openly about depression (although we still have a long way to go!) and also got everyone familiar with serotonin as the “feel-good hormone.” Many people who have suffered from debilitating depression swear that SSRIs gave them their life back.
That’s all good. But …
We live in a pill-happy culture, and sometimes both medical professionals and patients forget that there are many ways to raise serotonin. SSRIs don’t work for everyone, and they can have a variety of side effects.
And just as eating vegetables is a more effective way to get nutrients than getting them in isolated pill form, boosting serotonin naturally can be even more effective for many people than taking an SSRI.
We know that your level of serotonin can affect a wide range of functions, organs and behaviors including:
Appetite
Aggression
Heart
Hormones
Impulse control
Memory
Mood
Muscles
Sexual desire
Sleep
Social behaviors
We also know that although your brain manufactures some serotonin and your serotonin level affects nearly all your brain cells, 90% of your serotonin is in your gut. Talk about a mind-body connection!
But what we don’t know is exactly how serotonin contributes to or alleviates depression. It’s likely that the picture is much more complicated than just “low serotonin equals depression,” and “high serotonin equals happiness.” It’s a good bet that other hormones and neurotransmitters play a role as well.
And that’s why boosting your serotonin naturally works so well. When you do it, you’re boosting (and lowering) a number of other things in your body — things like hormones and neurotransmitters that will all support you in feeling great.
It’s like eating a well-balanced diet compared to taking a multivitamin.
So how do you boost serotonin without a pill?
Below are nine of my favorite natural ways to boost your serotonin and get happy. They’re surprisingly easy, and you won’t need to ask your doctor if any of them are right for you.
1. Eat foods rich in tryptophan.
Tryptophan is a precursor to serotonin, and foods rich in it include foods like chicken, eggs, fish, nuts, sunflower seeds, pumpkin seeds and turkey.
2. Eat fermented foods, including raw milk yogurt and kefir, sauerkraut, and kim chi.
These help you absorb the nutrients you need for serotonin production and help keep your gut healthy — where most of your serotonin resides.
3. Avoid sugar.
Sugar gives you a temporary lift because it triggers an immediate release of serotonin. But sugar does all kinds of bad things, including mess up the bacteria in your gut, which ultimately can deplete your serotonin.
4. Move your body.
Moving your body boosts your serotonin and other endorphins. That’s why a vigorous workout that makes you sweat can give you what we used to call a “runner’s high.” But even a short walk can significantly improve your mood.
5. Get some sun.
I know we’ve all been told for ages to avoid the sun, but the sun is a serotonin booster. It’s healthy to get a little every day, as a small dose of daily sunshine is a powerful prescription for good health.
6. Do yoga and meditation.
Stress zaps your serotonin, your energy, and your health. Yoga and meditation calm your body and your mind — boosting your serotonin and having many other positive effects.
7. Sleep well — and enough.
Quality sleep allows your body to repair and rebalance. Most adults need seven to nine hours of sleep, and you’ll get the best sleep if you hit your pillow between 10 and 11 pm.
8. Get a massage.
Research has found that massages can increase serotonin and dopamine while decreasing the stress hormone, cortisol.
9. Spend time with the one(s) you love.
Sharing meaningful and fun times with those dearest to your heart boosts feel-good hormones and makes everything better!
Of course, there are many other natural serotonin boosters — everything from dark chocolate (which I didn’t include here because it leads most people to consume sugar, defeating the purpose), to natural herbs and supplements.
I’m also not recommending that anyone currently taking SSRIs go off them without working with your health care professional. The point is that we could all be happier if we stopped always associating serotonin with a doctor’s prescription and started associating it with our life choices.
Because here’s the thing: Serious depression isn’t a choice … but serious happiness definitely is!
Seen on MindBodyGreen
Photo Credit:
Keep Thinking Big & Living BOLD!
Blog
Understanding Leaky Gut Syndrome
by Dr. Kellyann
on May 12 2015
Leaky Gut Syndrome (LGS) is the root of many of our contemporary health issues. In fact, some sources claim that LGS is the underlying cause of up to 50% of chronic medical complaints. LGS has been directly linked to or pinpointed as a potential contributing factor in:
ADD/ADHD
Anxiety
Asthma
Autism
Chronic Fatigue Syndrome
Depression
Eczema
Fibromyalgia
Food allergies
Fungal disorders
Irritable bowel syndrome
Migraines
Rheumatoid arthritis
Sinusitis
Type 1 diabetes
Urticarial
In a nutshell, LGS weakens your system, making you more susceptible to a wide range of issues. So I want to go over the basics of this troubling disease—and what you can do to heal from it. Here’s how LGS happens. The walls of a healthy gut are just permeable enough to absorb nutrients. That means they allow very small molecules to pass through.
But certain conditions can cause tight areas in the intestinal wall to break apart, making it possible for much bigger molecules—in the form of metabolic waste and microbial toxins—to permeate the wall and enter the blood stream. Common factors that can cause this include:
Gluten sensitivity
Excessive consumption of inflammatory foods such as dairy, sugar, and alcohol
Use of antibiotics and non-steroidal anti-inflammatory drugs (NSAIDs)
Infections such as candida, intestinal parasites, and small intestine bacterial overgrowth (SIBO) So what do you do if you suspect you’re suffering from LGS?
First, you want to cut out foods that irritate the gut. The main culprits here include:
Alcohol
Caffeine
Dairy
Eggplant
Eggs
FODMAPs
Grains
Legumes—especially soy
Mushrooms
Nuts
Potatoes
Processed and canned foods
Seed oils (these are high in omega-6 oils, the overconsumption of which can lead to inflammatory disease)
Sugars and sweeteners
Tomatoes (Don’t despair—this isn’t forever!)
Next, you want to start eating foods that help the gut heal. One of the biggies is bone broth, which has exceptional intestinal healing power. Other healing foods include:
Coconut (in all its many forms, such as coconut oil and coconut milk, coconut helps combat the overgrowth of bacteria, yeast, and fungus in the gut)
Fermented foods
Herbal teas
Low glycemic fruits
Meats (grass-fed is best—avoid factory-farmed)
Most vegetables other than those listed above
Olives and olive oil
You’ll also want to take a strong probiotic to flood your system with good bacteria. And there are several other supplements that are very helpful for healing a leaky gut. Patients often ask me how long healing Leaky Gut Syndrome takes. The truth is, it’s a very individual process that I’ve seen take anywhere from a couple months to a couple years.
And I realize it requires commitment and can be challenging. But you know the saying, “all disease begins in the gut”? Well, the good news is that optimal health begins there too. And once you understand that, you’re on your way to healing what ails you and feeling the best you’ve felt in a very long time!
Keep thinking big & living bold!
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What Can I Do to Help My Psoriasis?
by Dr. Kellyann
on May 08 2015
What is Psoriasis?
Psoriasis is an itchy skin condition that affects millions. Here’s how to heal the cause of psoriasis so it’s really gone, and you’re healthier than ever…
Psoriasis is a condition in which the skin develops dry, scaly, itchy, red patches. It’s very common—according to the National Psoriasis Foundation about 2-3% of the world’s population has it. Unfortunately, it’s commonly treated in ways that don’t really get to the cause of the problem. I want to tell you how to do that, so you can actually heal from psoriasis and prevent it from coming back. Psoriasis is generally referred to as a “skin disease,” but it’s really an autoimmune disease—a symptom on your skin reflecting that your immune system has gone wonky and forgotten how to behave properly.
Your body has, in essence, developed antibodies against your own cells. Usually, psoriasis is an indicator of “leaky gut,” the condition that leads you to develop an autoimmune issue in the first place. Psoriasis is also a sign of bacterial overgrowth in the small intestine. Fortunately, this immune system “confusion” can be reversed. While most conventional treatments, such as applying topical steroids only address the skin—and can have unwanted side effects—the best approach is to build a strong and healthy “internal terrain.”
How to manage psoriasis?
It is important to focus on the interplay between leaky gut, stress, inflammation, and food sensitivities. And that takes a multi-layered approach that includes working with your internal systems, your mind, and your skin. Let’s start with the skin. Topically, you should apply coconut oil directly to the affected areas.
What supplements should I take for my psoriasis?
EPA (omega 3 fatty acid) 1200 mg twice per day: helps calm down the skin
Zinc 20 mg per day: helps with skin healing and repair
Probiotics as needed: major gut healer
D3 5000 mg: helps with a number of things including autoimmune diseases
What is the best diet for psoriasis?
Additionally, there are some dietary changes to make. You’ll need to alkalize your body (to get your cells and surrounding tissues healthy). Coffee is a major acidifier, so you need to eliminate that. If you’re a coffee drinker, switch to green tea. Also, drink bone broth—at least a mug a day (several mugs is better). This will help a great deal in healing the gut.
In addition, cut out dairy—it’s the biggest player in psoriasis in terms of food sensitivities. Allergy testing for food sensitivities is never a bad idea, but often just cutting out dairy makes a huge difference. For more about what to eat and what not to eat when you have an autoimmune disease, see My “Real Food” Autoimmune Protocol.
What are other things I can do to help my psoriasis?
Finally, stress reduction such as meditation can help significantly since stress can be a major factor in autoimmune diseases. The important thing to remember is that psoriasis isn’t something you just have to manage and live with. You can heal it. And in the process, you will make your whole body stronger and healthier.
Keep Living Big & Being Bold!
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Leafy Greens and Blueberries: Keeping You Young and Happy
by Dr. Kellyann
on May 05 2015
Leafy greens dramatically slow brain aging. Blueberries show promise for treating a common mental health condition. Here’s what’s just been discovered…
Don’t you love it when research discovers new, miraculous benefits you can get from eating common foods?
To me there’s nothing more exciting. So let me give you the good news:
Leafy greens can help slow the aging of your brain
Blueberries show promise for treating post-traumatic stress disorder
Okay, do I have your attention?
Let’s start with leafy greens.
A recent study by Rush University evaluated the cognitive abilities of 950 older men and women over a period ranging between two and 10 years. Initially, participants filled out in-depth questionnaires about their daily eating habits. Then they were given a battery of tests annually to measure their cognitive functioning. Incredibly, the results showed that those who ate a serving or two of leafy greens daily had, on average, the cognitive functioning of someone 11 years younger than those who didn’t consume leafy greens.
The leafy greens actually slowed mental decline by an average of 11 years!
Leafy greens are high in nutrients such as beta-carotene, folate, lutein, and vitamin K, and researchers think that’s why they have so much impact on our brains.
And the many nutrients in leafy greens have previously been shown to offer a number of other benefits, including:
Reducing the risk of heart disease and some cancers
Promoting bone health
Contributing to eye health
So the reasons for eating plenty of greens are plentiful. And now that we’re discovering how leafy greens protect the brain, consuming them daily seems smarter than ever.
How about blueberries?
There are many reasons to love them. They’re delicious and give lots of us warm cozy thoughts of bygone summers. But more importantly, blueberries are full of vitamins and nutrients. And studies have shown that these little berries:
Reduce the risk of obesity, diabetes, and some cancers
Promote bone health
Contribute to maintaining healthy blood pressure
Assist in the management of diabetes
Reduce age-related cognitive decline while improving short-term memory and motor coordination
Combat wrinkles
And now there’s a surprising new discovery about blueberries.
They may turn out to be an even better way to treat post-traumatic stress disorder (PTSD) than medicines like Paxil or Zoloft.
It’s too early for those being treated for PTSD to throw away their meds in favor of berries. But that time might come. Let me explain.
Right now, the standard treatment for PTSD involves selective serotonin reuptake inhibitors (SSRIs), and their level of efficacy varies from patient to patient.
One reason SSRIs may not be as reliably effective as we’d like is that they raise levels of both serotonin and the neurotransmitter norepinephrine. Researchers think that raising serotonin is helpful for PTSD sufferers, but raising norepinephrine—the stress hormone that makes our heart beat faster and our hands sweat when we have the fight-or-flight response—is not.
In an exciting new development, researchers at Louisiana State University, using an animal model of PTSD, found that animals with PTSD given a blueberry-enriched diet showed a beneficial increase in serotonin with no increase in norepinephrine.
This means blueberries hold potential for being a more effective PTSD treatment than SSRIs. And this could have applications for other disorders and brain issues as well.
Now, as I said, if you’re being treated for PTSD, it’s too early to just ditch your medicine. (If you’re taking a medication that’s not working well for you, talk to your doctor.) But it’s definitely not too early for all of us to incorporate blueberries into our regular diet.
When it comes to blueberries and leafy greens, researchers will probably be discovering new miracle benefits for years to come. But eating them regularly now gives you the best chance of experiencing those coming years with a strong, healthy body and a sharp, youthful mind.
Keep Living Big & Being Bold!
Blog
Newly Discovered: Most Important Times to Avoid Junk Food
by Dr. Kellyann
on Apr 14 2015
Science has identified the two most critical times for warding off junk food addiction and obesity. This knowledge can help us safeguard our kids against future struggles. I’ll explain how.
Scientists have pinpointed the two most critical times for warding off junk food addiction and preventing obesity.
It’s a fascinating new discovery that, like so many other things, brings us back to the parents. But it’s a good development because it will help us do an even better job safeguarding our kids against future struggle.
People have been joking forever about the unusual food cravings some women experience during pregnancy.
But we’re just starting to understand how a pregnant woman’s eating habits can actually affect her baby down the road.
And it’s not the out-of-the-ordinary cravings we should be most concerned about.
It’s the junk food so many Americans—pregnant or not—crave all the time that can cause problems.
Blog
by Dr. Kellyann
on Apr 10 2015
Kelp can supercharge your metabolism, ward off inflammation and disease, and help save our oceans.
Are you vacationing at the beach this year? If so, I hope you’ll take a minute to admire one of Mother Nature’s greatest gifts to us. I’m talking about kelp. Yes, kelp—that seaweed that washes up on the beach and makes your kids say, “Eeeeuuw.” Kelp may look like beach trash, but it’s actually one of the planet’s most powerful super-foods. The Japanese have known this all along, which is why it stars in so many of their dishes. Now everyone else is catching on, and that’s a great thing. Here are some of the reasons why kelp deserves a spot on your plate.
Let’s start with iodine.
Many people are trying to avoid overusing table salt these days. In addition, more and more of us are switching to sea salt or pink Himalayan salt because these are rich in trace minerals and free of additives. Both of these are good trends, but they have one downside: We’re not getting as much iodine in our diets. While regular table salt is fortified with iodine, sea salt and pink Himalayan salt aren’t. As a result, many of us are at risk for an iodine deficiency. That’s bad news, because low iodine levels can contribute to obesity, heart disease, psychiatric disorders, and some types of cancer. Fortunately, here’s where kelp can come to the rescue. Since it grows in the ocean, it’s loaded with iodine. As a result, it can keep your thyroid (and, in turn, your metabolism) at peak function. That means a slimmer, healthier you.
And that’s not all…
Kelp is one of the most nutrient-dense foods on the planet. It provides a good dose of protein along with 46 minerals, 16 amino acids, and 11 micronutrients—all in a low-calorie package. When you add a serving of kelp to your diet, you’ll get a dose of:
Vitamins A, B1, B2, C, D, and E
Copper, iodine, iron, magnesium, potassium, and zinc
Folic acid
Calcium
In addition, many types of kelp contain fucoxanthin, which has antioxidant, anti-inflammatory, and cancer-fighting properties. Fucoxanthin and other bioactive compounds in kelp can also help you lose fat faster. Want more? One substance in kelp, called fucoidan, can help keep your bones strong. In addition, it may help lower your blood pressure and improve your cholesterol.
How clean is kelp—and what form is best?
Some people caution about eating kelp, citing concerns about consuming toxic metals such as mercury and arsenic. However, the kelp that gets sold fresh in stores comes from certified waters that are tested every week. (This is an area where we actually have pretty good regulations.) It’s best, if possible, to eat your kelp in its fresh plant form, rather than as a supplement. It’s most effective that way, and you’ll avoid getting needlessly high doses. Taking too much kelp as a supplement—a mistake that many people make—can send your thyroid into overdrive, causing lots of nasty (and potentially dangerous) problems.
Where can you get kelp—and how can you use it?
The best places to get fresh kelp are Whole Foods, other health food stores, and Asian markets. You can use it in salads, soups, smoothies, and sauces (especially in Asian dishes). You can also get kelp noodles, which are a tasty and fun way to eat kelp. There’s no established amount of fresh kelp you should eat every day. As a rule of thumb, the Japanese diet traditionally includes about 3 tablespoons daily. That’s a good goal, because it’s an easy amount to work into your meals. So the next time you’re shopping, add this superfood from the sea to your grocery list. If you’re serious about staying slim and healthy, kelp can help!
Keep thinking big and living bold!
Blog
Yes, Gluten Intolerance Is Real
by Dr. Kellyann
on Apr 02 2015
More and more of us are suffering from gluten sensitivity. But some people still insist the condition is a myth—all in our heads. In today’s post, I’ll tell you about a new NIH study that should help those of us sensitive to gluten get the respect we deserve.
Having special dietary needs is widely accepted these days. But if you frequently tell people you’re sensitive to gluten, you’re still likely to endure some serious insensitivity now and then.
I’m sure you know what I mean: someone you just met rolling her eyes when you explain why you’re skipping bread, relatives proclaiming that nobody ever had a gluten problem back in the 70s, and so on.
Fortunately, a new study from the National Institute for Health (NIH) might help you get the respect you deserve.
There’s been widespread acceptance for a while that celiac disease is a serious autoimmune disorder affecting about 1 in 133 people in the U.S. If you have celiac disease, your immune system mistakenly perceives gluten—the protein found in wheat, rye, and barley—as a threat and attacks it. In the process, the small intestine gets damaged, which can lead to difficulty with nutrient absorption and eventual malnourishment.
That’s an ailment we all should, and generally do, take seriously.
There’s also widespread acceptance of wheat allergies. (Though the cause of its increasing prevalence is widely debated.)
But for too long, far too many people have thought that gluten intolerance is “all in your head.”
News flash: gluten intolerance isn’t in your head—it’s in your gut, and an experiment by scientists at NIH has just found new evidence of this.
They studied 59 patients believed to be gluten intolerant. For one week, half the participants were given a daily dose of gluten while the other half got a placebo. Then the researchers reversed who received the placebo and who received the gluten.
Participants—not knowing when they got gluten and when they got the placebo—reported significantly more severe symptoms during their week of ingesting gluten. These symptoms included abdominal bloating and pain, foggy mind, and even depression.
The bottom line is that while gluten sensitivity doesn’t damage the small intestine the way celiac disease does, it can make you feel miserable (causing diarrhea, abdominal pain, joint pain, depression, and fatigue).
Right now, the only way to manage it is by following a gluten-free diet. Fortunately, as awareness of this disorder grows, so does the availability of gluten-free options. It’s no longer unusual to see gluten-free breads, crusts, and cookies on menus and grocery store shelves.
Just be careful when you consume these gluten-free goodies, though, as they’re often loaded with fat, sweeteners, and processed ingredients.
Of course one study won’t create scientific consensus on the validity of gluten intolerance—and it surely won’t convince that skeptical relative.
Until we know the cause of gluten insensitivity or have a medical test to “prove” we have the condition, the debate will go on. And scientists will continue to propose intriguing theories, such as that gluten sensitivity is really a matter of irritable bowel syndrome (IBS) getting triggered by FODMAPs.
But while researchers keep seeking better answers and treatments, we can take heart that our symptoms are real, and avoiding gluten is worth the effort—and the occasional snarky comment that shows who’s really intolerant.
Keep thinking big and living bold!
See on MindBodyGreen: http://bit.ly/1Hldl9O
