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Blog
by Dr. Kellyann
on Dec 14 2014
What price do we pay when we put on a false front—and what gifts do we miss out on when we’re scared to live in our truth? Here’s why the cost of hiding behind a mask may be far higher than you think.
I had a great business lunch last week. The food was fantastic, and so was meeting my new friend. Sometimes when you meet people, you know they just get you. That’s what made this meeting so easy, so enjoyable, so honest. This meeting was important. It was business-focused, yes. But it didn’t feel like it. Not for a second.
Trust me: I’ve had meetings where I knew within 90 seconds that I was toast. The people I was trying to reach were going to give me the courtesy 15 minutes, and then my fanny was outta there. It’s a painful part of growth – and at times like this, I’ve learned to reflect and ask myself, “What happened here?”
Here’s one thing I’ve realized from experiences like this: It’s my job to invite people to “get me.” And that means showing them the real me. It means living my truth.
So let me ask you: How honest are you?
Huh… Interesting, right?
Let the truth set you free. And let the universe bring you all the gifts you deserve.
And while we’re speaking of gifts – and of being 100% real – here’s my treat for you today. It’s Holiday Cranberry Pecan Cake, and it’s gluten-free, all natural, with no fake anything. Totally real – the only way to be. You’ll love it!
Keep thinking big and living bold!
-Dr. Kellyann
Blog
Thyroid Health: How’s Your Weight, Mood, and Energy?
by Dr. Kellyann
on Dec 10 2014
Are you tired, depressed, and fighting “brain fog”? Or are you anxious, sleepless, and feeling weak? Then read on, and see if your symptoms point to a thyroid problem.
Have you had your thyroid checked?
That’s a question more and more women are asking each other. And it’s a great response anytime someone says she’s concerned about unexplained weight gain, tiredness, depression, and a host of other issues.
Amazingly, women are five to 10 times more likely than men to develop thyroid issues. In fact, one in eight women will develop a thyroid condition in her lifetime.
And up to 60% of those with thyroid disease don’t know they have it. Without thinking about the thyroid, we tend to attribute thyroid-related symptoms to other conditions. And this can go on for years, leading to lots of unnecessary suffering.
Fortunately, there’s growing awareness of the thyroid’s critical role in health and its often-overlooked role in sickness.
So just what is the thyroid, and how you can keep yours in optimum condition?
For starters, it’s a small, butterfly-shaped gland just above your Adam’s apple. But though it’s small, it’s powerful. So powerful that it impacts virtually all your other organs—regulating your metabolism, heartbeat, temperature, nervous system, cholesterol levels, menstrual cycles, and much, much more.
It does all this by producing what’s called thyroid hormone (TH). But sometimes things like stress, autoimmune disease, viral infections, toxins, nutritional deficiencies, and even pregnancy can cause your thyroid to start producing too much or too little TH.
Producing too little TH is called hypothyroidism. When you have this condition, you may experience some of these symptoms:
Fatigue
Slowed speech or movement
Sensitivity to cold
Weight gain
Depression or sadness
Poor memory
Infertility
High cholesterol
Goiter (enlarged thyroid)
Constipation
Muscle aches, cramps, or weakness
Irregular or heavier periods
Dry, scaly skin
Thin, brittle hair and nails
Loss of sex drive
The leading cause of hypothyroidism in the United States is an autoimmune disorder called Hashimoto’s thyroiditis (named for the Japanese health care worker who first identified it). With this disorder, the immune system begins attacking the thyroid as if it were a foreign invader.
The most common treatment for hypothyroidism is to take a medicine such as Synthroid or Levothroid to replace the lacking TH. However, I recommend finding a doctor who’s knowledgeable about natural, bioidentical hormones.
On the other hand, your thyroid can also produce too much TH—that’s called hyperthyroidism. With this condition, your metabolism speeds up, and you may experience:
Nervousness or irritability
Weight loss
Mood swings
Fast or irregular heart rate
Heat intolerance and increased perspiration
Changes in appetite
Difficulty sleeping
Muscle weakness
Hand tremors
Frequent bowel movements
Changes in menstrual cycle
Goiter
Loss of sex drive
The leading cause of hyperthyroidism is an autoimmune disorder called Grave’s disease, and about 30% of those with this disease have symptoms of Grave’s ophthalmopathy, where inflammation leads to swelling around the eyes and possible vision problems.
The most common treatments for hyperthyroidism are anti-thyroid medications, beta-blockers, and radioactive iodine. In severe cases, as a last resort, thyroid surgery is sometimes done to remove some of or even the entire thyroid.
The good news is that there’s a lot you can do to help your body heal from thyroid issues—or avoid getting them in the first place!
Start by adopting an anti-inflammatory, thyroid supporting diet.
That means avoiding gluten, processed foods, caffeine, and refined sugar. Also, if you have an overactive thyroid, be cautious about consuming raw cruciferous vegetables such as broccoli, cabbage, cauliflower, kale, and Brussels sprouts. These veggies, when eaten raw and in large amounts, can block thyroid production. (But note that steaming them seems to negate this problem, and they offer many health benefits. So don’t eliminate them completely.) Unfermented soy seems to have a similar thyroid-blocking effect and should be avoided.
Some people with thyroid problems also benefit from avoiding common allergens such as eggs, nuts, and members of the nightshade family: tomatoes, onions, and eggplant. If you have thyroid issues, inflammation could be involved. And inflammation can be indicative of food allergies. So allergy testing is a good idea.
Make sure you eat plenty of omega-3 fats. And get enough vitamin D (spend 20-30 minutes a day in the sun or take a vitamin D3 supplement).
You might also want to supplement with selenium and vitamin B12. But before beginning any supplementation regime to support your thyroid, consult with a knowledgeable health practitioner.
And then there’s iodine. Iodine deficiency is relatively rare in the U.S., though it’s sometimes seen in women of childbearing age. In other parts of the world, it’s a leading cause of thyroid issues. Both an excess and a shortage of iodine are problematic, so consult with a health practitioner about whether iodine is a concern for you, and if so, what to do about it.
Exercise can also be key to avoiding or treating thyroid issues. Working out helps maintain a healthy weight and keeps metabolism in gear. It also improves, sleep, mood, and energy level—all great gifts to anyone with a thyroid imbalance.
And finally, environmental toxins can interfere with thyroid function. Overexposure to pesticides, heavy metals, household molds, and even chemicals found in hygiene and cleaning products can pose a threat.
The bottom line is, healing or protecting your thyroid requires an integrated approach. You need to consider your nutrition, exercise, and environment. And when imbalance strikes, you need a healthcare provider who can tailor just the right plan for treating your symptoms and addressing the underlying causes.
It’s well worth the effort to understand and care for this multitasking gland that does so much to take care of you!
Keep thinking big and living bold!
-Dr. Kellyann
Blog
Meditation: Powerful Medicine for Your Cells!
by Dr. Kellyann
on Dec 02 2014
As a naturopathic physician, I know just how powerful the mind-body connection is. That’s why mindful meditation is one of my favorite prescriptions for people who want to lose weight, feel younger, and have more energy. And now, as it turns out, there’s another reason to add meditation to your daily health routine: It can protect you at the cellular level.
What New Research Shows
Recently, researchers in Canada asked 34 breast cancer survivors – all experiencing high levels of emotional distress – to participate in group sessions where they learned how to perform mindfulness meditation and gentle Hatha yoga. Participants also practiced meditation and yoga at home for 45 minutes each day.
The researchers found that telomere length stayed stable in the women who practiced meditation and yoga, while telomeres grew shorter in a control group of cancer survivors who didn’t participate in these activities. Telomeres are the caps on the ends of chromosomes that protect your DNA, and shorter telomeres are associated with cell aging and diseases such as cancer.
Linda Carlson, who led the research team, says, “We already know that psychosocial interventions like mindfulness meditation will help you feel better mentally, but now for the first time we have evidence that they can also influence key aspects of your biology.” (By the way, the researchers also found that breast cancer survivors who participated in social support groups had stable telomeres—additional evidence of that all-important mind-body connection.)
How to Incorporate Meditation into Your Own Life
If you lead a busy life, you may be thinking: “Kellyann, I don’t have time to meditate for 45 minutes a day.” And that’s perfectly fine. (To be honest, I usually don’t either.) The good news is that even a few minutes of meditation – for instance, ten minutes in the morning or fifteen minutes before bedtime – can make a big difference in your wellbeing. And here’s more good news: Meditation is simple. Here’s how to do it.
Find a quiet place where no one will interrupt you. (If all else fails, lock yourself in the bathroom.)
Get in a comfortable position in a chair or on the floor. Rest your hands lightly on your thighs.
Notice how you feel. Are you tired? Cool? Warm? Are you experiencing any tension or pain in any part of your body? How does your clothing feel against your skin?
Notice your surroundings. What do you see, hear, or smell?
Let your mind wander where it will. At first, it will probably be swirling with thoughts about work, money, or family issues. That’s okay. Simply examine each thought without judging it, and then gently let it go.
Focus on your breathing. Take deep breaths in, as if you’re filling your abdomen with air. Then slowly let each breath out. Focusing on your breathing helps you stay anchored as you meditate. When your mind wanders, let it– and then return your attention to your breathing.
If it helps to relax you further, say a word or sound as you breathe out.
If you’re new to meditation, be patient, because it takes a while to get the hang of it. If you’re like me and you’re always on the go, just sitting and being may make you crazy at first. But over time, you’ll get in the zone more and more quickly—and when you do, you’ll instantly feel the stress flowing from your body. Even better, thanks to the new Canadian research, you’ll know that your cells are de-stressing. And that means you’re not just getting calmer and more relaxed… you’re also turning back the aging clock and protecting yourself against cancer. That’s a pretty great payoff for ten or fifteen minutes of just being, isn’t it? Keep thinking big and living bold! -Dr. Kellyann
Blog
Making Your Thanksgiving the Real Deal
by Dr. Kellyann
on Nov 23 2014
Thanksgiving. Do you experience it as a beautiful holiday devoted to expressing gratitude and praise? Or does it feel more like an obligation—a day of hard work followed by a few hours of gluttony and then a lot of clean up? Sometimes it’s hard to get back to the meaning of Thanksgiving when there’s just so much to deal with. So how do you make your Thanksgiving the real deal?
For starters, let’s take some of the financial and emotional stress out of cooking that amazing meal. Yes, the feast is the highlight of the day, so you want it to be good. But it doesn’t have to bust your budget or leave you so frazzled you can’t enjoy yourself and your loved ones. I checked a few of the most popular grocers to see where the best deals were. Prices vary a bit from state to state (and can even fluctuate day to day), but here are some recent numbers from California for three staple items:
Turkey
Costco: organic $2.79/lb, regular $1.19/lb
Trader Joe’s: regular $1.99/lb
Whole Foods: $2.69-$5.99/lb (options from regular turkey to pasture-raised, with organic and heirloom priced in between)
Walmart: frozen ¢85/lb
Cranberries
Costco: $3.99/2 lb fresh
Trader Joe’s: $1.99/12 oz fresh
Whole Foods: $5.99/12 oz fresh organic
Walmart: canned cranberry sauce $1.38/can (serves 3-4)
Green Beans
Costco: $2.79/2.4lb bag
Whole Foods: $3.99/lb
Trader Joe’s: wide variety ranging from $2.49/8 oz to 2.99/lb for organic
Walmart: canned only, 50¢/can
If you want fresh ingredients at a reasonable price, Costco is a great choice. And if you’re not a Costco member, Trader Joe’s is a good alternative. If having lots of organic options to choose from trumps budget concerns, then Whole Foods is your place. And at the other end of the spectrum, if you’re making every penny count, getting some ingredients at Walmart might be right for you. (But be careful of pre-packaged foods laden with chemicals and sugar.)
Of course, your favorite neighborhood grocer or chain may offer sales that are more enticing than any of these. Another way to lower spending—and stress—is to limit the dishes you serve. You don’t really need an endless number of foods. Just make the favorites everyone looks forward to. And then ask different people to bring a dish. Everyone will get to contribute, but no one will feel financially or energetically overextended. If you’re hosting and you have children, get them involved in the preparation.
Meal prep time can become as meaningful a tradition as the meal itself. It’s a great opportunity to share laughs, discuss the meaning of the day, and express gratitude for each other. During the meal, instead of sticking to mindless social chatter, try discussing what you’re grateful about, even giving specific praise to others at the table. If that feels uncomfortable, you can do it internally, silently blessing the people you’re with. They will feel it—and so will you! And what if you’re not overly concerned about your budget or time but longing to make the day more meaningful?
Think about buying extra food to donate to those who have less. Or consider spending a few hours serving food in a soup kitchen. You’ll see just how much you’ve been blessed and how much you have to give. Now that’s cause for Thanksgiving. May this be the Thanksgiving that your heart gets even more full than your stomach!
Keep thinking big and living bold!
-Dr. Kellyann
Blog
If Your Child Is Diabetic... Will You Know?
by Dr. Kellyann
on Nov 21 2014
We’re all aware that diabetes is epidemic among adults right now. But did you know that rates of both type 1 and type 2 diabetes are rising in kids as well? Here are the warning signs to know.
As a parent, I sometimes nag -- and I'll bet that you do, too. For instance, how often do you say things like this?
"I don't want to hear your excuses. You're not too tired -- go take out the trash."
"You just went to the bathroom. You can hold it until the end of the movie."
"You don't need a snack or another drink of water. Go back to bed."
"Don't talk to me in that tone of voice. Go to your room."
I know I've said all these things at one time or another. But here's the thing: If you're saying them all the time, there's a chance that your child isn't simply being demanding, irritable, or lazy. Instead, your child may be displaying symptoms of diabetes.
These days, we're all aware that there's an epidemic of diabetes in adults. But diabetes rates aren't just soaring in grownups; they're rising in kids, too. A recent study found that the incidence of Type 1 diabetes in kids up to 9 years of age jumped by 21 percent between 2001 and 2009. During the same time, the incidence of Type 2 diabetes among children between 10 and 19 rose by 30.5 percent.
Currently, more than 200,000 American kids have diabetes -- and if the trends continue, that number will keep rising. So if you're a parent, diabetes definitely needs to be on your radar. Here's a look at what this disease is and how to spot it.
Understanding Diabetes
There are two types of diabetes that kids or adults can develop. Here's a quick look at each one.
Type 1 diabetes -- what we used to call "juvenile" diabetes -- typically strikes kids, teens, and young adults. It causes insulin-producing cells in the pancreas to die, preventing the body from getting blood sugar into cells. Genes play a big role in Type 1diabetes, but rising rates also point to environmental causes.
Type 2 diabetes -- once considered an "adults-only" disease -- now affects thousands of older children and teens as well. In this type, the cells in the pancreas still make insulin, but they make too little of it or the body can't use it efficiently. Genes play a role in this type of diabetes, too -- but the biggest risk factors for kids are obesity and a lack of exercise.
Type 1 diabetes strikes quickly, often making kids severely ill within weeks. Type 2 is sneakier, and its symptoms develop over months or years. Without proper treatment, either type can lead to nerve damage, heart disease, or blindness.
Spotting the Red Flags for Diabetes
The good news about diabetes is that both types are treatable. Kids with Type 1 diabetes can live long and healthy lives with the help of insulin, a good diet, and exercise. And kids with Type 2 diabetes can often control their disease with diet alone -- or even become diabetes-free when they change their lifestyle. I've seen it happen often in my own practice.
But we can't help these kids until we diagnose them. And unfortunately, most parents can't recognize the symptoms of diabetes in kids. One British survey, for instance, found that only 14 percent of parents know the main warning signs of Type 1 diabetes.
As a result, kids can suffer for weeks or months with undiagnosed Type 1 diabetes, and for years with undiagnosed Type 2. And all that time, the disease is ravaging their bodies.
So how can you protect your own child? Learn the symptoms of diabetes in kids -- and keep your eyes open, because early symptoms are often subtle. Here's a list of them.
Excess thirst and hunger
Weight loss
A constant need to "pee"
Fatigue
Dry mouth
Blurred vision
Breathing problems
Itchy skin
Numbness in the hands or feet
Sores that heal too slowly
Kids with Type 2 diabetes also may develop patches of velvety light brown or black skin (a condition called acanthosis nigricans). This is a big red flag -- so even if it's the only sign you see, ask your pediatrician to check it out.
If there's a history of diabetes in your family, be especially vigilant. Also, keep a close eye on your child if he or she is overweight. (And to help prevent that weight problem from leading to diabetes, feed your child a low-carb, low-junk diet that's high in meat, eggs, veggies, and healthy fats -- and make exercise a big priority.)
If you spot any symptoms that worry you, don't hesitate -- make an immediate appointment with your child's doctor. I know it's scary to contemplate the idea that your child may have diabetes. But as parents, we need to face facts... and the fact is that with diabetes, every day counts. So if your child is constantly tired, hungry, thirsty, and irritable, don't just nag, and don't take chances. Instead, take action.
Keep thinking big and living bold!
-Dr. Kellyann
**Article from HuffPost
Blog
by Dr. Kellyann
on Nov 19 2014
Lower blood pressure, your risk for breast cancer and your risk for developing multiple sclerosis by exposing yourself to a bit of sunlight everyday. Because, when it comes to sun exposure, too little is as bad as too much.
The next time it's warm outside, I plan to slip into a sundress, grab a novel, and sit out on the deck with my feet up and a glass of iced tea in my hand. And if anyone asks me what I'm doing, I'll say: "I'm watching my weight."
Want to know the best part? I'll be telling the truth!
That's because a new study suggests that getting a daily dose of sunlight helps prevent the "pound creep" we're all prone to. And that's not all: It could help protect against diabetes, too.
In the study, scientists overfed mice and then exposed them to ultraviolet light to mimic sunlight. The sunbathing mice ate less, and they also had lower blood glucose levels and fewer signs of insulin resistance (which is an early step on the road to diabetes).
Now, you might guess that vitamin D, the "sunshine vitamin," was responsible for these benefits. However, that's not the case. Instead, another chemical -- nitric oxide, which is released by the skin when you're exposed to sunlight -- turned out to be the hero. When the scientists rubbed a cream containing nitric oxide on the mice, it had the same effect as the UV light.
Of course, scientists still need to make sure that when it comes to sunlight and weight, what's true for mice is also true for people. But this study offers yet another clue that we need to have sunshine in our lives -- and that slathering ourselves and our kids with sunscreen every time we go outdoors could be a big health mistake.
It's true that too much sun ups your risk for skin cancer and gives you wrinkles, so I'm not recommending that you "sun bake." (I've seen the results of that, and it's not pretty.) For long stays in the sun, you still need to break out the sunscreen, sunglasses, and a big floppy hat.
But when it comes to sun exposure, too little is as bad as too much. In fact, this week's new study is just one in a long string of findings about the benefits of sunshine. Here are some of them:
It can help lower your blood pressure.
It can help lower your risk of breast cancer.
It may help reduce your risk of developing multiple sclerosis.
It can help boost your mood.
All of this makes perfect sense when you think about it. Our bodies evolved to love the sunshine, not to hide from it. So it's only natural that we need a little dose of this natural medicine every day.
My advice? If you've been avoiding the sun, 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. (Just make sure you stop well before you start turning pink.) Shoot for 20 minutes if you have medium-toned skin, and half an hour if you have a deep skin tone.
So slip into your shorts or your sundress -- or, if it's freezing outside, at least show Mister Sunshine your face for a few minutes every day -- because a little sun worship is a very good thing.
Keep thinking big and living bold!
-Dr. Kellyann
**Article from HuffPost
Blog
How Can You Find Your Life Purpose?
by Dr. Kellyann
on Nov 19 2014
How Can You Find Your Life Purpose?
For me, finding my purpose happened naturally. But for many people – and you may be one of them – it can be a challenge. But if you’re itching to discover what your life will be about, here are three tips for finding your purpose.
If you follow my blog, you know that I’m all about fulfilling your purpose in life. What can I say? It’s burned into my genes.
I’ve told the story about my grandparents, who moved from Italy so they could be part of the American dream. And I’ve talked about my dad, who walked away from a management job to fulfill his own dream as an entrepreneur.
We’ve always “dared to be great”… or, to hear some of our relatives talk about it, dared to be crazy. And I’m sure my boys will be the same way.
In our family, we’re lucky because we tend to fall into our purpose early. For instance, I was always interested in health and food – and I always knew that I wanted to write. From the time I was seven years old, I prowled around with a notebook and pen interviewing anyone… even my Ken and Barbie dolls.
These days, I’m blessed to be living out my purpose as a naturopathic physician, a certified nutrition consultant, and an author. So for me, finding my purpose happened naturally. But for many people – and you may be one of them – it can be a challenge.
If so, guess what: You have lots of famous company. Julia Child could barely boil water until she moved to France in her 30s and fell in love with French cuisine. Mother Theresa didn’t get her calling to leave the convent and care for the poor until she was 38. And Laura Engells didn’t publish the first book in her Little House on the Prairie series until she was 64.
So don’t worry – there’s plenty of time to make your mark. But if you’re itching to discover what your life will be about, here are three tips for finding your purpose.
1. Understand yourself.
To find your purpose, you need to know yourself. So think about these questions:
What are you passionate about?
What are your values?
What are you good at now, and what are you willing to work your butt off to master? (Because trust me: Achieving your purpose will be hard work.)
What people do you admire, and why? Which of their characteristics do you want to emulate in your own life?
Do you believe you will fulfill your purpose through your career, through your personal life, or both?
2. Explore.
If your purpose is hiding right now, maybe it’s just waiting for you to stumble upon it. And you may find it in the unlikeliest of places.
For instance, who could predict that a bunch of young guys in Jamaica would become the world’s most famous bobsled team – or that a 76-year-old farm wife named Grandma Moses would switch from embroidery to painting one day, and wind up exhibiting her work in the Metropolitan Museum of Art?
So actively seek out your purpose. Try new stuff – a lot of it. Go to new places. Meet new people, read new authors, watch new shows, explore new ideas, try new food, play new sports, and listen to new kinds of music. Because you never know what’s going to open your eyes and make you say, “This is what I was born to do.”
3. Be willing to fail.
I know this is a cliché. But that’s because it’s true. Often, people never find their life purpose because they’re too scared to try.
For instance, there are a million people out there who’d love to write the next great American novel. But they’re afraid that they aren’t talented enough, that people will make fun of their efforts, or that a publisher will reject them. So that novel never evolves from a passing thought into a purpose. And a lot of great novels never happen.
Don’t get me wrong, because I know how these people feel. I’ve fallen on my face plenty of times in pursuing my purpose, and it hurts. But closing your eyes to your vision can hurt even more.
So think big – even if it scares you. If you think you might find your purpose as a writer, write – and submit what you write. If you think you might have what it takes to be the next Armani, take a class in fashion design. Put yourself out there and see what happens.
And One Last Thought…
Once you do get an idea about what your purpose is, think about expanding it. Find people who will share it. Find new ways to express it. Never stop thinking, “How can I take my purpose to a higher level?”
Or, as my father would say: Dare to be great.
Keep thinking big and living bold!
-Dr. Kellyann
Blog
by Dr. Kellyann
on Nov 16 2014
Who Are Your Ten People?
I had a great time this week talking with Daymond John, who’s one of the stars of the wildly popular ABC show Shark Tank. (How popular? We’re talking six million viewers per episode.) He’s an amazing person—incredibly successful, and yet totally down-to-earth.
The two of us got together to talk about business fundamentals, and who would have guessed that our conversation would turn to the topic of health? But here’s the bottom line: If you don’t have your health, you’re broke. So if you want to be a success in business, you need to find a way to stay strong and healthy.
When you identify these people, tell your mental doorman to always let them in. And then be friendly… but not friends… with everyone else. The rewards will be huge: less stress, more energy, more productivity, more success. How ‘bout them apples?
And speaking of apples... this week, I’m serving up my recipe for Apple Pie Smoothie. If you’re a fan of baked apples and yummy holiday spices like nutmeg and cinnamon, you’re gonna love this one! Check it out…
Keep thinking big and living bold!
-Dr. Kellyann
Blog
Is Your Child Addicted to Electronics?
by Dr. Kellyann
on Nov 11 2014
Do conversations in your house sound like this?
You: "We're going to grandma's house this week." Your child, texting: "Mmmmm." (Tap, tap, tap, tap.) You: "Be sure to do your homework first." Your child: "Mmmmm." (Tap, tap, tap, tap, tap.) You: "Are you even listening to me? You need to..." Your child, looking at the phone, horrified: "She said what about my hair??? OMG!" (Tap-tap-tap-tap-tap-tap-tap-tap...)
If this sounds familiar, you're not alone. My friends and I joke that our kids have "smartphone ADD." And when they aren't texting, we'll frequently find them posting on Instagram, playing Candy Crush, or battling demons on World of Warcraft.
And you know what? I'm perfectly okay with that. That's because our kids also have real lives. They play baseball. They write stories. They act in school plays. They get good grades. And if we say "turn off the video game," they do -- with a little grumbling.
But here's the problem: For some kids, playing with electronic toys isn't just a part of life. It's the only thing in life. In fact, child psychologists are reporting more and more cases of electronic "addiction" in teens, children, and even toddlers.
These young addicts include 3-year-olds who scream when they can't have their tablets, middle-schoolers whose grades nosedive because they can't quit texting or posting on Facebook, and high-schoolers who compulsively play online games. And scariest of all, they include children who threaten to shoot their parents or kill themselves when their moms or dads try to cut down on screen time.
It's no surprise that kids of all ages can get addicted to their electronic toys. That's because every text that a kid sends or receives, every Facebook "like," and every point scored during a video game creates a little hit of the feel-good chemical dopamine. This is the same rush that a drug addict gets from a hit of cocaine -- and the same rush you get from having sex or eating a chocolate doughnut.
What's more, heavy exposure to TV or other rapid-paced media may rewire kids' brains to crave constant stimulation. So over time, it can get harder and harder for them to enjoy slower-paced activities like reading. For many kids, real life is a bore while virtual life is a high.
How serious a problem is electronic addiction? Consider these statistics:
Female college students spend an average of 10 hours a day on their cell phones. Guys in college spend nearly eight hours on their phones.
Children ages 8 to 18 spend more than seven hours a day with mobile or online media.
Kids are exposed to an average of four hours of TV a day, and many children watch TV from the time they get home until they go to bed.
Research suggests that between two and ten percent of children who play video games are addicted to them.
Parents are now paying thousands of dollars for "digital detox" programs for kids who refuse to turn off their devices.
Kids and teens who get addicted to electronics pay a high price. This habit does more than hurt their grades; it can also make them sick. Children who are addicted to video games are more likely to gain weight and feel depressed or anxious. And heavy TV and computer use puts kids at risk for metabolic syndrome, the first step toward diabetes.
So how can you decide if your own child is addicted to electronics? Here are some questions to ask yourself:
Is your child restless, irritable, or moody when there isn't a screen around?
Does your child skip family activities or cut out early so he or she can get back to the computer, cell phone, or TV?
Is your child's schoolwork suffering because he or she spends too much time gaming or texting?
Do you catch your child "cheating" on the limits you set for screen time?
Does your child seem to crave more and more screen time?
If these warning signs ring a bell, it's time to take action -- just as you would if your child got addicted to cocaine or alcohol. Here are the steps you can take:
Write up a contract specifying how much screen time your child can have each day and spelling out consequences for breaking the rules.
Make a rule that during homework time, at dinner, and one hour before bedtime, all electronic devices get shut off. That means yours, too.
Use parental controls to limit your child's cell phone, TV, and computer time.
Find out what's going on in your child's life. Kids who are stressed or depressed are more likely to develop a screen addiction.
Create ways for your child to get a healthy hit of dopamine and serotonin out in the real world. For instance, go shopping, horseback riding, or rock wall climbing.
Insist that your child spend at least one hour a day playing outside.
Get your child involved in volunteer work or organized sports.
If your child keeps breaking your new rules, or threatens to become violent or resort to self-injury, call a therapist. Look for one who's experienced in dealing with "digital detoxing."
Also, set a good example yourself! No matter how much you're itching to read the latest text or watch tonight's episode of The Mindy Project, resist the urge to cheat. Don't even sneak into the bathroom with your phone in your pocket. Seriously. Whatever rules you set for your child, follow them yourself.
And finally, be prepared for tears, tantrums, and even "I hate you." Giving up an electronic addiction is hard for a kid, and that kid will make it hard on you as well. Just hang tough, and eventually, your child will discover that the real world can hold its own against tweets, texts, and even -- yes --World of Warcraft and Candy Crush.
Keep thinking big and living bold!
-Dr. Kellyann
**Article from Huff Post
Blog
by Dr. Kellyann
on Nov 09 2014
So, You want to drop a few pre-holiday pounds? The 5:2 Diet may be just what you had in mind…
The 5:2 Diet: What Is It, and Should We Bother?
If you love the idea of a slim, age-proof body, but you’re less in love with the idea of fasting to achieve it, then check this out.
I’m a big proponent of intermittent fasting (or as I like to call it “mini-fasting) as a scientifically proven way to help stabilize weight, promote healing and increase longevity.
But there’s no denying that fasting can be tough—too tough for a lot of us.
Enter the 5:2 Diet!
The 5:2 Diet was designed to minimize the feelings of deprivation, anxiety, and guilt that so many dieters endure. It offers a way to get the benefits of fasting with less emotional and physical discomfort.
Here’s how it works.
Every week, you spend two days doing mini-fasting and five days free from counting calories. You aren’t dieting most of the time, but research has shown that the 5:2 Diet is as effective for weight loss as long-term calorie restriction.
The “2” Part of the 5:2 Diet
For two non-consecutive days a week, you simply restrict your caloric intake to 500 calories (that’s for women—men can up it to 600). So, say for example that you ate your last meal at 8 p.m. on Sunday. The next morning you eat a very small breakfast and then another small meal in the evening. Then, on Tuesday morning you return to your usual eating pattern until your second fast day of the week. If you want some great recipe ideas then check out my book Fast Diets.
The deal is, you’re still eating on mini-fast days, but just very little compared to what you consume on a regular day. This doesn’t mean you won’t experience hunger—you will. But for many people, this approach is a lot more manageable than a full fast that goes on for 24 hours or longer.
Since you’re eating so little on the fasting days of the 5:2 Diet, what you eat matters a lot. The last thing you want to do is set off spikes in your blood sugar. To avoid that (and the accompanying hunger pangs, energy dips, and inhibited fat-burning), you’ll want to understand glycemic index (GI) and Glycemic Load (GL) scores, and choose foods that score low.
You’ll also want to keep serving sizes in mind—something an online food calorie calculator can make very easy.
A Few More Tips For 5:2 Diet Fasting Days
Eat salad and soups to help your stomach feel full
Eat healthy fat. For example, use a teaspoon of olive oil on a salad rather than drenching the salad in an unhealthy dressing. Cook with coconut oil instead of canola or vegetable oils, which are pro-inflammatory and won’t fill you up as much.
More flavor means more satisfying. Give your limited food plenty of flavor with things like lemon juice, orange juice, or citrus zest and all the spices you can get your hands on.
Weigh and measure your food after it’s prepared. Or you can use the recipes in my Fast Diets books which are broken down into 500 and 600 calories (see the bottom of this post for free recipes from my book).
Drink plenty of fluids: Herbal, green, or unsweetened black tea as well as a cup of black coffee are all okay. Water is the best, and drinking 10-12 eight-ounce glasses of it is ideal.
Avoid alcohol, refined sugar, junk food, and white starchy carbohydrates (white bread, white potatoes, white rice, and pasta—all of which cause blood sugar to spike)
Note: You can find several free recipes that are especially good for 5:2 Diet fasting days here. And there’s a lot more in my Fast Diets for Dummies book.
The “5” Part of the 5:2 Diet
One criticism of the 5:2 Diet has been based on the idea that you can eat anything you want during the five days you aren’t fasting. And that idea could definitely derail you!
That’s because it’s human nature to want to reward ourselves after we work hard at something. So after a challenging day of mini-fasting, it can be tempting to think you’ve “earned” unlimited ice cream or chocolate cake. But that will undo the benefits of your fast, and it’s definitely not the approach I’m advocating.
Fortunately, studies have shown that people on the 5:2 Diet typically didn’t overindulge on non-fast days. And that’s probably because your body actually gets acclimated to mini-fasting, and when you start eating again, sensible portions of healthy food feel more satisfying than ever.
So what I encourage on non-fast days is eating for all-around health and vitality. That means continuing to avoid refined grains, processed sugar, legumes, and most dairy. These foods can create inflammation for many, and you’ll be amazed what going without them for two days can do for you.
The 5:2 Diet Isn’t for Everyone
For some people, eating a very small number of calories leaves them feeling hungrier than a total fast does. That’s because your body can adjust to a full fast whereas eating lightly can keep the sensation of hunger active. Also, the fact that you don’t completely abstain from eating means you still experience a rise in blood sugar during fast days. And that can stall fat loss.
As with other fast diets, the 5:2 Diet is not a good idea for pregnant women, children, or people with medical conditions such as diabetes, cancer, HIV/AIDS, or eating disorders.
But for many generally healthy adults who want to lose body fat and feel even healthier—especially those new to fasting—the 5:2 Diet just might be the answer.
You’ll get the almost magical benefits of mini-fasting along with the comfort of knowing you can eat well tomorrow. You’ll find you get in the flow pretty easily with little hassle.
That’s definitely worth the bother!
Keep thinking big and living bold!
-Dr. Kellyann
Blog
by Dr. Kellyann
on Nov 01 2014
"Who is the Carrier of Your Vision?"
In the last few weeks, I’ve discovered a big secret to success.
I am so thankful to now have quite a few celebrity clients. I’ve also been around top executives and renowned thought leaders in the past year. These are people who have made it to the pinnacle—the very top of their game.
There’s a key element that they all have in common. They have people around them who are “carriers of their vision.”
I first heard this term from a close friend of mine who is doing so much to help me in life, in every way. She’s helped me though recent rough waters personally as well as helping me to accelerate my career. She wants nothing in return. She smiles as she works her magic. When my eyes fill up and I say to her, “Why are you doing all this for me?” she beams and says, “Girl… I am a carrier of YOUR vision.”
I’ve said this often: The closer you get when you’re reaching for your dreams, the more sharks enter the tank. It’s really interesting to observe. Here’s how you protect yourself: You surround yourself with people who are “carriers of your vision.”
These are the people who genuinely want success for you. These are people who understand your vision clearly and will work with you – without jealousy, without comparison, and with a belief in you and what you do. They are like an invisible shield around you, protecting you and lifting you.
How do you create this in your life? If you are passionate about what you do and understand that whatever your message is, it’s not about you and there is a much, much bigger picture, I guarantee there are people who will be supportive of you, excited for you… and even carry your vision.
No matter what your vision is – whether it’s to be the best Mom, Dad, team player, cook, doctor, entrepreneur, or student – do what the people who are at the top of the slush pile do. Create that invisible shield of people who carry your vision.
Right about now, I’m starting to get a vision for Thanksgiving. In fact, I’m thinking cold November Sunday mornings with my kids flipping pancakes. In fact, not just any pancakes, but my special Pumpkin Pancakes… how’s that for a vision? Click here for the recipe.
Keep thinking big and living bold!
-Dr. Kellyann
Blog
Unconventional Ways to Manage Stress
by Dr. Kellyann
on Nov 01 2014
Stress makes you crave sugar and fat like nobody’s business. Stress makes you fat, bitchy, bald, and overall… a royal pain in the fanny to deal with.
As much as I eat clean, have a strong faith in God, strive to do the right thing, think healthy, and move my body as much as possible, what has the propensity to take me down is stress.
Stress has such a powerful effect that it truncates all the other good stuff. You can eat well, move well, think well to your heart’s content. But here’s the bottom line: If you’re stressed out, you are an open door for just about every modern-day disease there is – not to mention the fat, bitchy, bald stuff.
Well, I have changed a lot. I’ve learned to deal with stress and I can now handle a full-out schedule without stress as a constant sidekick. Arianna Huffington has been instrumental in helping me to evolve past “wearing my work as a badge,” and I give her a deep nod of gratitude.
I’ve come up with some unconventional ways to head stress off at the pass. If they work for me, I bet they will help you too. I mean, who wants to be fat, bitchy, and bald anyway?
Check out my latest Huffington Post article here...
Keep thinking big and living bold!
-Dr. Kellyann
Blog
by Dr. Kellyann
on Oct 26 2014
When you’re on the right path, the puzzle pieces start fitting together. The trick to getting to this point is not giving up – no matter what.
I have many friends and patients who tell me their purpose is watching their children flourish – my favorite purpose of all. Here’s a great way to find something fun to do with your kiddos, without dousing them with artificial muck. These taste great and are so darn cute!
Check out my Halloween Creepy Crawlers…. They are awesome!
Keep thinking big and living bold!
-Dr. Kellyann
Blog
Why Drugs Aren't Best Solution For Anxiety & Insomnia
by Dr. Kellyann
on Oct 21 2014
I'm all about helping you age-proof your body and mind — sharing the secrets to a long life that's filled with purpose and joy, no matter what challenges life throws your way.
But I realize that those challenges can get pretty overwhelming. I see patients all the time who struggle with stressors most Americans didn't even think about a few years ago. Stuff like information overload, being "on" 24/7, and chronic financial insecurity. Add those woes to eternal human challenges like caring for loved ones, finding meaning, and dealing with change and loss, and it's no wonder we're being diagnosed with anxiety and depression in record numbers.
Way too many of us are chronically worried, and we aren't sleeping well either. As a result, many people turn to tranquilizers. Drugs like Valium and Xanax are some of the most prescribed in the U.S.
Unfortunately, new research is raising concerns that this class of drugs, known as benzodiazepines, may be bad for our brains. An important study published in The BMJ has found that elderly adults who took these drugs for longer than three months were 51% more likely than those who didn't to develop Alzheimer's disease.
Does this prove that benzodiazepines cause Alzheimer's?
No.
The folks in this study had been taking tranquilizers for at least five years before receiving an Alzheimer's diagnosis. So it could be that anxiety, insomnia, or depression were early symptoms of the disease and that's why these individuals were more likely to be on the drugs.
But the researchers found the evidence of a direct link between benzodiazepines and Alzheimer's compelling enough to state that long-term use should be seen as a concern to public health.
And this issue is just the latest addition to a host of concerns about tranquilizers, including the prevalence of addiction and abuse.
The bottom line is that use of these drugs should be brief and reserved as a last resort for extreme cases.
When it comes to being age-proof and living your best, turn away from tranquilizers. If you're on them, don't ditch them suddenly, but work with your doctor to wean yourself off. Then turn toward making lasting improvements to your body and mind.
That means:
Eating nutritious, whole foods
Getting regular exercise
Practicing daily stress reduction
Cultivating supportive friendships and social connections
When necessary, seeking the help of a qualified therapist or trusted mentor
Remember, every aspect of your life affects your well-being, and every part of your body impacts your emotional and mental state. It's understandable to long for a magic pill that can easily cure your ills. But the truth is that your body is a system, and it rarely responds well to the "just pop a pill and keep going" approach.
If you're continually anxious or unable to sleep, your body and your life are trying to tell you something. Pay attention.
When you start responding to your own physical and emotional challenges with the consideration and care you'd give a dear friend in distress, your life will improve beyond your wildest dreams!
Keep thinking big and living bold!
-Dr. Kellyann
**Article from MindBodyGreen
Blog
Want to Lose Weight? Kick These 'Friends' Out of Bed
by Dr. Kellyann
on Oct 21 2014
Phones and tablets are our best buddies these days – but at nighttime, they need to sleep alone. Here’s why.
Ah, bedtime. Time to slip on our jammies, curl up with a good book, send a few last texts to our friends, and then turn out the lights. And what's the last thing most of us do? We plug our electronic devices into their chargers on the nightstand so we can grab them first thing in the morning.
That's exactly what I used to do. But now, I make my phone and my tablet sleep in another room.
No, we didn't break up. I still love them dearly, and we'll always be together. (Well, at least until the next models come out.) But I recently found out that in the sack, our relationship just wasn't healthy.
Why? Because they messed with my hormones. And they did this in ways that could make me gain weight, cause me to lose sleep, or even put me at higher risk for diabetes.
I know it sounds crazy, but it's true.
Here's the story. The light emitted by your phone or tablet alters your levels of melatonin, your "sleep" hormone. Normally, this hormone rises at night and drops during the day. But when you expose yourself to certain colors of light at night -- including the blue light emitted by screens and by devices you're charging -- you mess with this cycle.
This is a very bad thing, because melatonin plays a crucial role in everything from how long you sleep to how hungry you are. In fact, new
Pretty girl lying on her stomach in bed using a smart tablet
How serious is this problem? An earlier study found that mice exposed to even dim light at night gained 50 percent more weight than mice kept in total darkness. The light-exposed mice also started showing signs of glucose intolerance, the first step on the path to diabetes.
So... what's the solution? Here's what I recommend.
As much as you can, do your electronic reading, texting, and work during daylight hours -- the time when your melatonin is supposed to be low. (Also turn off the TV as early as possible.)
Charge your tablet and phone in a separate room. Yeah, it's a pain to have to jump out of bed and grab your phone if it rings at 2 a.m. (I've cussed more than once when I stubbed a toe making that mad dash.) But if it keeps you healthier and thinner, it's worth it.
Banish other lights as well. If there's a streetlight outside your window, get blackout curtains. And if light from other rooms in the house sneaks in under your door, put a towel there to block it.
If you need to use a nightlight, put a red bulb in it. Red light doesn't mess with your melatonin levels.
If you have to be around electronic devices at night, or there are other lights you can't block, try taking supplemental melatonin. Just be sure to buy a high-quality brand.
I know that if you're used to having your phone and tablet right at hand at night, parting with them -- even for a few hours -- is hard. We've all experienced electronic "separation anxiety."
But trust me: When you turn off your devices early in the evening, and exile them from your bedroom at night, you'll sleep better. Better yet, you could stay thinner and healthier. And don't worry: They'll still love you in the morning.
Keep thinking big and living bold!
-Dr. Kellyann
**Article from HuffPost
Blog
Leptin Resistance Trips Your Hunger Trigger
by Dr. Kellyann
on Oct 12 2014
My response to fat shamers is: Shame on them. The truth is that if you’re constantly battling the urge to overeat, the most likely culprit isn’t a lack of willpower. It’s a hormone called leptin.
I was in LA last weekend for an impromptu consult. I had the opportunity to spend time with a beautiful woman who was every bit as strong and smart as she was lovely. Her husband, an actor, was concerned because she was depressed. She was withdrawn and gaining more and more weight. He’d never seen her like this. Let’s face it, Hollywood is more looks-centric than a lot of places, so a weight problem is magnified there.
Everyone around this woman had been making comments about her weight. Friends said, “Maybe you should get surgery.” Even her doctors made a point to tell her, “You need to do something about that.” When I spoke with her, I felt gripping pain. This remarkable woman looked at me with shame written all over her face and stated, “I know, I’m weak and it’s my fault. I just can’t control what I eat.” It’s easy to see why this woman is depressed.
She’s a victim of fat shaming, something that I see more and more often these days. It’s happening online, on podcasts, on radio and TV, and through all sorts of media. For some reason, many people think it’s just fine to lecture or even publicly bully people who are overweight. Worst of all, it’s happening to vulnerable children – especially young girls. Well, here’s my message to you if you’re battling extra pounds and you’re experiencing fat shaming.
What these people are telling you isn’t just mean… it’s a lie. Here’s the real story. If you’re constantly battling the urge to overeat, the most likely culprit isn’t a lack of willpower. It’s a hormone called leptin.
How Leptin Resistance Trips Your Hunger Trigger
I call leptin your hunger trigger. When your leptin levels are high, you feel full. When they’re low, you feel hungry. So far, so good. But here’s the problem. If you eat a standard American high-carb diet, you send your leptin into overdrive. Foods like bread, rice, and pasta make your leptin levels spike constantly throughout the day. Over time, your cells get fed up with receiving constant “spam” messages from leptin – and eventually, they tune these messages out.
In other words, they become leptin-resistant. It’s as if leptin is repeatedly texting your cells, but they refuse to pick up the phone. When this happens, your cells no longer know that you’re full. Instead, they constantly think that you’re starving. Not just hungry… starving. So they scream out for calorie-dense food, and you can only fight that SOS for so long before you give in. This isn’t your fault. It’s just how you’re biologically wired to survive. So do not feel ashamed if you constantly have the urge to overeat. Instead, tackle the problem at its source: leptin resistance.
How to Make Your Cells Leptin-Sensitive
A high-carb diet is the biggest culprit when it comes to leptin resistance. So the solution is clear: Switch to a low-carb diet that focuses on high-quality proteins, veggies, and fats. Also, banish any foods that contain fructose. Animal research links chronic fructose consumption to leptin resistance and overeating. Limit your use of artificial sweeteners as well, because they can cause leptin resistance. And here’s one more tip: Get more sleep. A large-scale sleep study showed that shortened sleep causes levels of leptin to drop, levels of ghrelin (a hormone that triggers hunger in a different way) to rise, and weight to increase.
Above all, don’t let anyone shame you if you have trouble controlling your appetite. And don’t let friends, family members, or doctors bully your children about their weight. If you see that happening, take your inner tiger mom off her leash and let her roar.
And here’s one final tip: It takes time to reverse leptin resistance, so keep your fridge filled with healthful low-carb foods you can grab when the munchies strike. Today’s recipe is for a wonderful winter comfort food – done three different ways! – that can really quash those cravings. By the way, did you see my first MindBodyGreen article?
Keep thinking big and living bold!
-Dr. Kellyann
Blog
Can Technology Help You Lose Weight & Stay Fit?
by Dr. Kellyann
on Oct 09 2014
These days, there are hundreds of apps that can help you stay healthy and take control of your weight. Here are some of my faves.
We all know the downside of technology when it comes to health. Spending every day sitting in front of a screen can make backs ache, waistlines expand, and attention spans shrink. So most of us need to limit our consumption of technology just like we have to watch our food intake.
But there’s also an emerging positive link between technology and health. Hundreds of smartphone apps and numerous gadgets exist—with more appearing all the time—to help you take control of your health and your weight. In fact, it’s never been easier to develop healthy habits and stick to them.
With so many health apps to choose from, it would be impossible to run through them all and choose one or two winners. Instead, I want to mention a few popular ones and encourage you to explore what’s right for you.
My Meal Mate
With this free app you choose a weight-loss target and then monitor what you eat and how much you exercise. Every week, you’ll get a text that lets you know how you’re doing in terms of reaching your goal. A study of this app by researchers at the University of Leeds found that over a six-month period, overweight participants who used My Meal Mate lost three times as much weight as those who monitored their progress on paper. Because this app was developed in England, many of the brands in the database are specific to the United Kingdom.
My Fitness Pal
This free app is similar to My Meal Mate and is one of the most popular weight loss apps in the U.S. It makes it very easy to track your daily exercise and caloric intake. It has about 1 million food items in its database, and at a glance you can see how many grams of carbs, protein, and fat each one contains. You can also easily add new items of your own.
Lose It
This app works a lot like My Fitness Pal. Lose It has been a popular weight loss app for a while and many find it quite helpful. However, it costs money while My Fitness Pal and My Meal Mate are free.
Fooducate
This app isn’t focused on fitness or weight loss, but what it does is important. Fooducate can make you a better shopper by allowing you to enter barcodes of food items at the store and then receive a nutrition grade. When possible, it will give you suggestions for healthier alternatives. This can be an awesome tool for helping kids learn to make smarter food choices.
Fitness Builder
This app costs money, but it offers two great things when it comes to fitness. First, it gives you access to instructions—text, images, videos, and even a live trainer—for an amazing array of workouts. Second, it makes it phenomenally easy to track your workouts and chart your progress. Many people find this app incredibly motivating.
Fitbit
Okay, this isn’t an app at all. It’s actually a small gizmo you clip to your clothes that monitors how many steps you take daily. If you set a target number of steps and then use the Fitbit to let you know how you’re measuring up, you’ll probably find yourself stepping away from the cubicle more regularly. And your body will thank you. You can sync the Fitbit with your smartphone or computer to track your progress.
It’s All About Motivation
This is just a tiny sampling of what’s out there when it comes to health-related apps and gadgets. The point is that technology can become a motivating factor in your quest for optimum health.
With so much that’s free or inexpensive, you can try things out until you find what works best for you. And before you know it, you’ll be moving more, eating better, and making smarter choices.
Keep thinking big and living bold!
-Dr. Kellyann
Blog
Getting My Message to the Masses
by Dr. Kellyann
on Oct 04 2014
I can’t thank you enough. Whether you are a new reader or have been part of my community for a while, my successes are yours. I wanted to thank you for trusting me and continuing to believe in my work.
You know I always say, the universe works in an interesting way. What you want, wants you. It’s how natural law behaves. You just have to will what you desire into your presence. Before you know it, people start showing up. One by one. Everyone and everything you need to live out your purpose is standing in front of you.
The key is to listen. To watch, to pay attention to everything around you. When you speak to people… give them everything. Be totally present. Don’t ever judge people, as this will not serve you in any way. You never, ever know if the people standing next to you can elevate you – or you can elevate them. The people who can shift your life the most may just be the people you least expect.
Living Paleo for Dummies with Co-Author, Melissa Joulwan.
Also, a call from my publisher: My very first book, Living Paleo for Dummies, has become iconic. It’s one of the best-selling Dummies books of all time.
Thank you again for all of your support. More good news to come, as I start moving Dr. Kellyann to New York City where I’ll be putting even more plans in motion to help you squeeze out every drop of your purpose before you die.
What will you will into your life? It’s all up for grabs.
Keep thinking big and living bold!
-Dr. Kellyann
Blog
by Dr. Kellyann
on Sep 29 2014
To stay young, you need to protect your DNA. Luckily, you can! Here’s a look at how science may someday make your DNA immortal – along with some tips for slowing down aging in the meantime.
We all want to stay young forever, right? So we keep searching for that magic anti-aging pill, potion, or serum. We’ll try anything, from drinking urine to injecting ourselves with sheep placenta.
But what if I told you that you don’t need to keep searching for a miracle—because the biggest secret to staying young is already inside you?
Today, I want to share the latest scientific discoveries about the changes that happen in our cells as we age—as well as the growing evidence that we can slow the aging of our cells, adding years to our life. It all comes down to telomeres.
What are telomeres?
Your cells contain your genes in the form of chromosomes, which contain your DNA. This DNA consists of units called bases. At the end of each chromosome is a cap called a telomere.
To understand the job of telomeres, think of the plastic caps on the ends of shoelaces. Without those caps, your shoelaces would unravel—and without telomeres, that’s essentially what happens to your DNA.
So if you have telomeres to protect your DNA, what’s the problem? Well, like all good things, telomeres don’t last. The somatic cells that make up your organs, skin, bones, blood, and connective tissue divide—a lot. Typically, they do this 50 to 70 times per cell. And with each division, the telomere shortens, until eventually the cell dies.
Here’s a snapshot of what happens over time. The telomeres in the white blood cells of newborn babies contain 8,000 base pairs. In adults, that number drops to about 3,000—and in seniors it can get down to just 1,500. And at some point, if nothing else gets to us first, our telomeres shorten to the point where we die of old age.
Now, here’s where the story gets interesting… so stay with me.
Studies show that telomere length varies from person to person, and people with longer telomeres live an average of five years longer than those with shorter ones. They also have lower rates of age-related illnesses including, strokes, dementia, heart disease, obesity, osteoporosis, diabetes, and some forms of cancer.
Why is this fabulous news? Because scientists are closing in on ways to prevent telomere shortening. And in the meantime, there are concrete steps you can take right now to protect these life-saving DNA caps. Better yet, these are the same steps that will keep you feeling energetic, sexy, and strong for your entire life.
How do telomeres reverse the aging process?
Scientists know that reproductive cells (sperm and eggs) don’t age and experience telomere shortening. That’s because these cells have a protective enzyme called telomerase. Somatic cells have the gene to produce this enzyme too, but they don’t do it.
However, researchers are exploring whether it’s possible to get somatic genes to produce telomerase and thus stop the shortening of telomeres. In effect, this might make cells immortal and end the aging process.
Wow.
Of course, there may be a catch. In theory, this could create other problems such as the risk of immortalizing cancer cells. But so far, researchers have successfully used telomerase to get human cells to divide way beyond the usual limit, and to do it without becoming cancerous. So it looks like science is on to something, and effective anti-aging drugs might become a reality within the next decade or two.
Don’t wait until it’s too late to take care of your telomeres
If you’re like me, you don’t want to look and feel two decades older by the time there’s a miraculous treatment for aging. And we’ve all heard about future miracles that never arrived. After all, we were supposed to have flying cars by now, right?
I hear you. And luckily, there’s no reason to wait! That’s because research is beginning to show that we actually have the power to lengthen our telomeres.
How to keep the length of your telomeres for anti-aging?
Eat whole foods to fight aging with your telomeres.
The best foods for telomeres include foods with nutrients like turmeric and fish oil, which have telomere-protecting properties.
Anti aging telomeres are extended with exercise.
Engage in exercise every day and avoid sitting as much as possible. Keep your heart rate up to keep the length of your telomeres.
Manage stress to gain the anti aging benefits of your telomeres.
Everyone manages stress different but I find the best stress relief to come through yoga-based stretching or meditation.
A strong network lessens the aging of telomeres.
Having a group of people who care about us is essential for reducing the stress that may cause telomeres to shrink.
What is the science behind lengthening telomeres?
Now, let this sink in for a minute: Science is actually proving that simply eating well, exercising, dialing down stress, and hanging out with supportive “peeps” can make us younger on a cellular level. How cool is that?
And here’s the flip side of the story. We already know that oxidative stress—damage to our DNA that contributes to shortening our lives—can stem from obesity, not getting enough exercise, stress, smoking, and drinking too much alcohol. These things accelerate telomere shortening.
So it just makes sense to let go of what we know contributes to aging and illness and embrace what cutting-edge science shows will keep us young.
Don’t you love it when age-old wisdom turns out to be miraculous? And if you read my columns regularly, you know that the steps for protecting your telomeres are exactly the same steps that empower you to feel young and energetic—and look “hot”—every day of your life.
So take good care of those telomeres. If you do, you won’t just live longer; you’ll have a blast during those extra years.
Keep Thinking Big & Living Bold!
Blog
Breaking News: Trim Your Waist to Save Your Life
by Dr. Kellyann
on Sep 25 2014
It’s fun to fit into sexy jeans or a little black dress. But here’s the biggest reason to slim your waistline: It can help you live longer.
Admit it, ladies. We all want to whittle our waists so we can totally rock a little black dress. We want the other women in yoga class to hate us for flaunting sexy abs. And we want to slide into our jeans instead of lying on the floor gasping for breath as we battle that zipper. (Yeah, I’ve been there.)
But now there’s an even more important reason for you to make a slim waist a top priority: It can save your life.
This week, a shocking finding by British researchers made headlines around the world. The researchers studied nearly 93,000 women, using a simple metric: skirt size. Here’s what they found.
Women who gain a skirt size every decade between their 20s and 60s have a 33% greater risk of developing breast cancer after menopause.
Women who gain two skirt sizes every ten years have a 77% greater risk.
And breast cancer isn’t the only disease linked to a thickening waist. It also puts you at higher risk for pancreatic, ovarian, and endometrial cancer.
Scary? Yes. But don’t be scared. Instead, take action. If you’re fighting the battle against belly fat right now, here’s a simple strategy for victory:
Cut sugar, flour, and grains out of your life. And that includes so-called “healthy” grains. These foods make your insulin levels skyrocket, and insulin promotes fat—especially belly fat.
Ditch your low-fat diet and instead eat a smart-fat diet rich in foods like avocados, salmon, pastured beef, and coconut oil. Studies show, over and over again, that people lose more weight on a low-carb diet than on a low-fat diet.
Center your diet around high-quality proteins and nutrient-dense veggies. These foods encourage your body to form lean muscle mass and burn off fat.
Do strength training. Unlike cardio, strength training can sculpt your stomach muscles and turn ”jelly” into lean muscle.
An optimal vitamin D level is critically important in minimizing your cancer risk; a study of post-menopausal women showed that maintaining vitamin D serum levels of 40ng/ml cut overall cancer risk by 77 percent.
Just by following these simple steps, hundreds of my female patients are transforming their bodies. Within weeks, they lose inches off their bellies. Within months, many go from “apple” to “hourglass” figures.
So if you’re on the verge of surrendering to a bigger skirt size, just say no. Better yet, say, “Hell, no.” Instead, commit to following my belly-fat-blasting battle plan for two months. I’m betting you’ll lose a skirt size instead of gaining one.
So what have you got to lose? A skirt size. What have you got to gain? A longer life.
Oh, yeah. And you can totally rock that little black dress.
Keep thinking big and living bold!
-Dr.Kellyann
