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Coffee is a flavor enhancer for chocolate because it adds a depth and richness to chocolate. Bakers use this trick for adding depth to their chocolate recipes. It’s common to add a bit of espresso powder to chocolate recipes. In fact, coffee can be added in a small amount and make a big difference without creating a mocha flavor. I’ve heard it described as interplay of smoky, bitter, and rich that marries chocolate and coffee so well. Combine coffee, chocolate and coconut and you have yourself a sinfully delicious, yet low-carb, treat with no added sugars. Keep in mind that the collagen bombs are full of good healthy fat, but coconut oil liquefies when it gets warm. So to keep your bombs solid, keep them in the refrigerator or freezer. I prefer the freezer because they are easier to remove from the pan, muffin tin, or candy molds. Within a minute they’re ready to enjoy. And they are literally melt-in-your-mouth delicious. Prep time: 5 mins ● Cook time: 3 mins (optional) ● Yield: About 12 tablespoon-size servings Ingredients: ¼ cup coconut oil ½ cup canned full-fat coconut milk 1 scoop or 1 packet Chocolate Collagen Shake™ or 1 packet Collagen Hot Cocoa™  1 packet Instant Collagen Coffee™ ⅛ cup shredded unsweetened coconut, and optionally more for sprinkling on top Directions: In a small saucepan heat coconut oil on low until melted. You can also microwave the coconut oil for about 30 seconds until melted. If you live in a warm climate, you may not need to melt the coconut oil if it is already liquefied. Stir together all ingredients. Pour into an 8” x 8” pan, mini muffin tins, or silicone/plastic candy molds. Top with additional coconut if desired. Freeze until firm. These bombs melt quickly out of the freezer, so take them out just before serving. Enjoy!

Ingredients: 4 scoops Dr. Kellyann's Complete Collagen Protein 1⁄4 cup unsweetened coconut flakes, plus extra to garnish 1⁄4 teaspoon ground turmeric 1⁄4 teaspoon ground ginger 1 tablespoon filtered water 1-2 tsp of vanilla extract Directions: Place all dry ingredients into a food processor. Blend until well mixed and crumbled. Add water to food processor. Mix until dough forms. Form five small balls out of the dough and roll in coconut flakes. Refrigerate for at least 30 minutes, and enjoy!

Fat bombs are little low-carb, high-fat treats that became popular from people on the keto diet… they can be either sweet or savory—that you can eat as a replacement meal or a fun snack. They’re loaded with fats that curb your appetite and rev up your metabolism. Many people report that fat bombs give them an extra boost of energy for a workout; and help them fight cravings for hours—plus they make your taste buds happy! For more information on these tasty and energizing little treats, check out the investigative segment I did all about fat bombs on the Dr. Oz show called, "Can Fat Bombs Help You Lose Weight?"! Whenever you get an ugly sugar craving, nosh on one of these delicious Cinnamon Coffee Cake Collagen Fat Bombs, and kiss that craving buh-bye! The best part about these collagen bombs is, it only takes 3 minutes to make! Prep time: 5 mins ● Cook time: 3 mins (optional) ● Yield: About 12 tablespoon-size servings Ingredients: ½ cup coconut oil ¼ cup almond butter 1 scoop Vanilla Bone Broth Protein 1 packet Instant Collagen Coffee™ or a tablespoon of instant coffee. 1 teaspoon cinnamon Directions: In a small saucepan heat coconut oil and almond butter on low until melted (unless your coconut oil is already liquified). You can also microwave the coconut oil for about 30 seconds until melted. Stir together all ingredients. Pour into an 8” x 8” pan, mini muffin tins, or silicone/plastic candy molds. Freeze until firm. These bombs melt quickly out of the freezer, so take them out just before serving. The best part about these collagen bombs is, it only takes 3 minutes to make!  

What is a fat bomb? Fat bombs are little low-carb, high-fat treats that became popular from people on the keto diet… they can be either sweet or savory—that you can eat as a replacement  meal or a fun snack. They’re loaded with fats that curb your appetite and rev up your metabolism. Many people report that fat bombs give them an extra boost of energy for a workout; and help them fight cravings for hours—plus they make your taste buds happy! Warning! If you’re eating fat bombs to lose weight, you need to eat them as part of a low-carb diet. They can’t do their job if you’re loading up on carbs! Eat them once a day as a snack or to up the level of healthy fats in your diet. Many people eat one for breakfast or lunch on the go—and they’re full. Here's what's great about fat bombs: They’re super easy to make, and you can take them on the go as long as you have a fridge or a little cooler so they don't melt. They’re guilt-free and can support your low-carb, keto diet! Fat bomb ingredients There are three fat bomb ingredients: fat, flavor and fun fillings! What fats should I add to my fat bombs? Cacao butter Coconut butter Coconut oil Almond butter Coconut cream Bacon fat Avocado Homemade mayonnaise Make sure you watch the portion control on the fats here—eating a whole pan of bacon or a whole jar of nut butter can really impact your weight loss goals. Check out my portion control guide for more details on this! I especially recommend using the healthy fats like almond butter and avocado, because studies show they: Benefit insulin and blood sugar levels Decrease the risk of Type 2 Diabetes Reduce risk of cardiovascular disease What extra flavors can I add to fat bombs? Lemon Dark chocolate Salt Stevia or monk fruit sweetener Herbs and spices like cinnamon, ginger, cayenne, you name it! What can I add to fat bombs to make them filling? Nuts Chia seeds Shredded coconut Cacao nibs What ingredients can I add to a savory fat bomb? Smoked salmon Egg yolks Olives Bacon Sun dried tomatoes For a couple of my favorite fat bomb recipes, check out Dr. Oz's site! Coconut Oil and Almond Butter Fat Bombs Peanut Butter and Chocolate Fat Bombs Candice Kumai’s Chocolate Truffle Fat Bombs Salmon and Dill Fat Bombs Vanilla Nut Fat Bombs Enjoy! And, Keep thinking Big and living BOLD!

These sweet treats are absolutely delicious and melt in your mouth. A perfect craving-killer and dose of healthy fat for an 80/20 Forever snack. Prep time: 5 mins ● Freeze time: 3-5 mins ● Yield: About 12 tablespoon-size servings Ingredients 1/4 cup coconut oil 1/2 cup sunflower seed butter 1 scoop Bone Broth Protein in Vanilla 1 packet Instant Collagen Coffee™ 1/8 teaspoon Celtic or pink Himalayan salt Directions In a small saucepan heat coconut oil and sunflower seed butter on low until melted. You can also microwave the coconut oil for about 30 seconds until melted. If you live in a warm climate, you may not need to melt the coconut oil if it is already liquefied. Stir together all ingredients. Pour into an 8” x 8” pan, mini muffin tins, or silicone/plastic candy molds. Freeze until firm. These bombs melt quickly out of the freezer, so take them out just before serving. If desired, top with nuts, coconut flakes, or a dark-chocolate-covered espresso bean before freezing — bring them to a party and everyone will be impressed!

If you’re into good nutrition, I’m guessing that you’re already eating fruits like blueberries, grapefruit, kiwis, and pomegranates. Maybe you’re adding açaí and goji berries to your shakes, too. But have you checked out some of the really exotic fruits that are turning up these days in health food stores, ethnic markets, and restaurants? As it turns out, many of these fun fruits are both tasty AND packed with health benefits. Today, I’ll look at the nutritional power of eight superfruits that trendy diners are raving about—and then I’ll tell you which ones you can eat frequently, and which you should eat sparingly. Jackfruit. The jackfruit, which is the biggest fruit in the world, can weigh a colossal 100 pounds. However, the ones you’ll find at Asian markets or health food stores are much smaller—around ten to twenty pounds. The outside of a ripe jackfruit is greenish-yellowish-brown and bumpy. The flesh inside is yellow, and it tastes—as one aficionado puts it—"like a pineapple, a banana, and a pack of Juicy Fruit gum had a baby.” Cooked, however, it’s a whole different story; with the right spices and sauce, jackfruit actually makes a tasty substitute for pulled pork. Whether you eat jackfruit cooked or raw, it’s nutritional dynamite. It gives you a good dose of protein along with vitamin A, vitamin C, and several B vitamins. It’s also rich in potassium, magnesium, and iron, as well as lutein and zeaxanthin—nutrients that help keep your eyes healthy. In addition, it’s a very good source of fiber. By the way, don’t toss out the large seeds of the jackfruit, which you can boil and eat (they taste a little like potatoes). They’re rich in healthy “resistant” starch. If you’re new to jackfruit, here are two tips. First, when picking out a jackfruit, don’t confuse it with a durian—a similar-looking fruit that’s also good for you but has a horrific smell (described as “like a rotting corpse”) that turns most people off. And second, before cutting a jackfruit open, rub your knife and hands with coconut oil. The fruit is very “sappy,” and the oil will help keep the sap from sticking. Acerola cherries. These little cuties, which you can eat just like regular cherries, contain chemicals that strongly inhibit the formation of advanced glycation end products, or AGEs—compounds that rapidly age your face and body. In addition, they can help prevent high blood sugar levels after a meal. They’re also loaded with cancer-fighting antioxidants and supply you with potassium and B vitamins. What’s more, acerola cherries are richer in vitamin C than almost any other fruit. In addition to boosting your immune function, vitamin C is crucial for the synthesis of skin-smoothing collagen. Acerola cherries are too perishable to ship to stores, but you can find them at farmer’s markets or buy them in powdered or pureed form to add to smoothies. And if you live in a warm place like Texas or Florida, consider planting your own acerola cherry tree! Bitter melon. This Asian fruit sometimes turns up in baskets on Chopped, and for good reason, because it’s a bit challenging. Raw, it tastes… well, bitter. However, adding it to stir-fries tames its mouth-puckering flavor. If the melon itself is too much for you, look for bitter melon tea in Asian markets. While it’s definitely an acquired taste, bitter melon truly deserves its reputation as a superfruit because it contains chemicals that can reduce insulin resistance. (In fact, if you’re diabetic, you ‘ll want to introduce it to your diet carefully to make sure it doesn’t make you hypoglycemic.) In addition, bitter melon is a powerful protector against the AGEs I talked about earlier. Want still more? It also contains chemicals that help fight obesity. Pomelo. This big greenish-yellow fruit looks like a grapefruit on steroids, tipping the scales at up to four pounds. It’s actually an ancestor of the grapefruit (which is a cross between a pomelo and a sweet orange), and its scientific name is Citrus maxima because it’s the biggest citrus fruit on the planet. A pomelo has a sweeter, milder flavor than a grapefruit, so it’s a great choice if you find grapefruit a little too assertive for your taste buds. But be prepared: It takes a little work to eat a pomelo, because it has a much thicker rind than other citrus fruits. Like other citrus fruits, pomelos are rich in vitamin C and fiber. And like grapefruit, they contain fat-burning nootkatone—a remarkable waist-slimming nutrient that I love. Mangosteen. This purple, plum-sized fruit packs a big punch of nutrition, because its rind is rich in cancer-fighting phytonutrients called xanthones. Unfortunately, the rind tastes pretty nasty if you bite into it—but you can buy it in supplement form as mangosteen pericarp, and it’s added to some mangosteen juices (check the labels to see if the whole fruit is included—and remember to use fruit juices only in very small amounts). The fruit inside the mangosteen provides you with a good dose of fiber, vitamin C, and minerals, and it’s delicious; in fact, legend has it that Queen Victoria once offered a reward of 100 pounds sterling to anyone who could bring her a fresh mangosteen. Mangosteens are fun to eat; you just score the shell and twist its sides with your palms, and it pops right open to reveal the white flesh. Fans compare the taste of mangosteens to peaches, citrus, grapes, and apples. Dragon fruit. This gorgeous fruit—a beautiful red, with spiky leaf-like projections—is actually the fruit of a cactus. (You may also come across a yellow variety with a bumpy surface.) Underneath the dragon fruit’s exotic exterior, you’ll find sweet, mild white or red flesh studded with black seeds. Dragon fruit is rich in fiber, phytonutrients, vitamin C, carotene, B vitamins, iron, calcium, and phosphorus—and those tiny seeds are packed with healthy fatty acids, which constitute 50% of the content of the seeds.  Rambutan. I love this crazy golf-ball-sized fruit, which is bright red and covered all over with red-and-green spikes that make it look like it’s having a really bad hair day. Once you get past the rambutan’s wild hairdo, you’ll find a sweet white flesh that tastes a little like a lychee. It’s tasty raw, or you can incorporate it into curries or ice creams. While rambutan isn’t as rich in nutrients as many other fruits billed as superfruits, it’s a good source of fiber, magnesium, potassium, and calcium. Interestingly, scientists report that the hull of this fruit may have impressive cancer-fighting and weight-loss properties. Passion Fruit. This round fruit, typically purple or yellow (although there are hundreds of varieties), is fabulously good for you. It’s rich in fiber, antioxidants, vitamins A and C, B vitamins, iron, magnesium, phosphorus, potassium, and copper. In addition, passion fruit has a surprising property that makes it popular with many people at bedtime. No, it doesn’t make you more passionate! Instead, it actually can make you sleep more restfully. That’s because it contains phytochemicals called harmala alkaloids that have sedative and anti-anxiety effects. It’s not always easy to find these tasty fruits. If you can’t get them fresh, look for them in pureed form. Reminder: Keep carbs in mind All of these fruits are nutritious enough to deserve a spot on your menu. However, here’s a caution: All fruits have carbs, and some have lots of carbs. The more carbs a fruit has, the more cautious you need to be about keeping your serving sizes small. Here’s how these eight superfruits stack up on the carb scale: Bitter melon is very low in carbs, so you can eat it whenever you want. (And seriously, it’s not a fruit you’ll want to overdo—a little goes a very long way!) Pomelos, acerola cherries, and dragon fruit are fairly low in carbs compared to most fruits. Once you’re on a maintenance plan, you can enjoy them once or twice a day. Stick to half a pomelo, half a dragon fruit, or a small serving of acerola cherry puree or powder. Mangosteens and rambutans are pretty high on the carb scale—so they should be a rare (and very small) treat. Jackfruit and passion fruit are super-high in carbs. Save them for days when you really, really need some extra fuel—for instance, heavy workout days. Follow these guidelines, and you can enjoy all the taste and nutritional power of these trendy superfruits—and, at the same time, keep your blood sugar low and your waistline slim! Keep thinking Big and living BOLD!

Golden Turmeric Tea Recipe The evidence is solid. We can all benefit from turmeric on a daily basis. And there are many delicious ways to add it to your diet and Golden Turmeric Tea is one of my favorites. And note that your body’s ability to absorb and utilize turmeric’s active compounds is vastly improved when it’s paired with black pepper and/or fat. Ingredients: 1 cup almond or coconut milk, carrageenan –free ½ teaspoon turmeric ½-inch slice fresh ginger root, peeled and grated or finely chopped Dash of black pepper or cayenne (red pepper) ½ to 1 teaspoon honey or other natural sweetener such as maple syrup, coconut sugar, stevia or monk fruit Directions:  Heat the milk in a saucepan or in the microwave. Place remaining ingredients in a mug and add a few teaspoons of the warm milk. Stir to combine. Add remaining milk. Strain to remove ginger pieces if desired. Notes: You can also add a small pat of butter, ½ to 1 teaspoon coconut oil, cinnamon, cardamom, nutmeg, allspice, star anise, pumpkin pie spice, and/or cloves. For a non-creamy tea use water, or make your favorite tea and remaining ingredients. Start with ½ teaspoon turmeric and gradually increase from there.   Golden Bone Broth Golden bone broth is a creamy, turmeric-infused bone broth. Yield: 1 serving Ingredients: 8 ounces bone broth or Slim Collagen Broth To Go 1/4 to 1/3 cup of coconut milk 1/2 tsp ground turmeric powder or 1 1/2 tsp fresh ground turmeric 1/4 tsp salt 1/4 tsp pepper 1/4 tsp garlic powder or 1-2 cloves of garlic Directions: Add all ingredients to a small pot and heat on medium until the bone broth reaches and slight rolling boil. Note: Try a sprinkle of cayenne pepper or cinnamon for added thermogenic properties   Hope you enjoy!

Have you recently started a ketogenic diet and begun experiencing flu-like symptoms? You may be experiencing what is known as the "keto flu."  This strange (but common) side effect can occur in the first week of a low-carb, high-fat diet, leaving you tired, weak, and dizzy. While it's not the flu, this condition can make you feel unwell and may discourage new keto dieters from sticking to their diet plan. With the right information and strategies, you can successfully manage keto flu symptoms and stick to your weight loss goals. Together, we’ll discuss everything you need to know about keto flu, including its symptoms, causes, and effective management tips. What Is the Keto Flu? Starting a new diet can be exciting, but it can come with challenges like the keto flu. This is a collection of symptoms people may experience in the first week of a low-carb, high-fat ketogenic diet. In a standard diet, carbohydrates are the primary fuel source for the body, providing glucose for energy. While on a low-carb diet, the body transitions into a metabolic state of ketosis, which means it burns fat for fuel instead of carbohydrates.  Ketosis occurs when carbohydrate intake is restricted, forcing the body to use stored fat as its energy source, leading to fat-burning and weight loss. This change in energy source can tax the body and may come with side effects, such as flu-like symptoms. The keto flu is not an actual flu, but it can certainly make you feel like you have one! But don't worry! It's a natural part of the transition into a state of ketosis, usually lasting only a few days to a week. Luckily, it is possible to manage the symptoms of the keto flu and make the transition into ketosis more comfortable. What Causes the Keto Flu? Now that we know what the keto flu is, it's a good idea to understand what causes it. When you start a low-carb, high-fat ketogenic diet, your body undergoes significant changes in its metabolic state. During the initial phase of a keto diet, the body experiences a rapid reduction in carb intake, leading to a significant decrease in glycogen stores. Glycogen is the body's preferred fuel source, and when depleted, the body must adapt to using a different energy source. Another factor that contributes to the keto flu is an electrolyte imbalance. As the body starts to burn fat for fuel, it produces ketones as byproducts of the fat-burning process. These ketones cause the kidneys to excrete more electrolytes, such as potassium and sodium, which can cause imbalances in these crucial minerals. Additionally, the high-fat, low-carbohydrate nature of the keto diet can cause sugar cravings and other symptoms of withdrawal from a high-carbohydrate diet, which some people refer to as "carb flu." What Are the Symptoms of the Keto Flu? Brain fog is a common symptom of the keto flu, making it challenging to concentrate and remember things. You may also experience muscle cramps and other muscular pains due to electrolyte imbalances. Constipation is another symptom that may arise due to a change in your diet's fiber content. Lastly, you may experience fluctuations in your energy levels, ranging from feelings of high energy to periods of fatigue. Fatigue is also a common symptom as the body adjusts to using fat instead of glucose as its primary fuel source. If you experience severe or prolonged symptoms, consult your healthcare provider. How Can You Manage Symptoms of Keto Flu? When starting a ketogenic diet, a balanced electrolyte intake is essential to prevent the onset of the dreaded keto flu. Luckily, there are some keto flu remedies that can help alleviate symptoms.  By taking a few simple steps to prepare, you can minimize how long keto flu lasts so that you can stay on track toward achieving your goals. Drink Lots of Electrolytes Electrolytes are essential minerals that help vital processes such as regulating fluid balance and nerve and muscle function. When following a ketogenic diet, your body loses a lot of electrolytes, mainly due to reduced insulin levels and fluid output. If you're not careful, this can lead to dehydration, exacerbating the keto flu symptoms. One of the most effective ways to manage the keto flu symptoms is by ensuring that you're staying adequately hydrated and getting enough electrolytes.  To prevent this, you may want to try drinking plenty of water throughout the day and taking electrolyte supplements that contain essential minerals like magnesium and potassium. Don't drink a lot of water without supplementing it with electrolytes ­–– plain water may just flush more electrolytes out of your body. Drinking bone broth can also help keep you hydrated and replenish electrolytes, helping to manage keto flu symptoms. Dr. Kellyann's Bone Broth Liquids and Powdered Bone Broths are excellent options, as they contain sodium and potassium, which are essential for maintaining hydration and electrolyte balance. Plus, they’re a delicious way to start and end your day! Dr. Kellyann's Collagen Cocoa is not only a delicious way to satisfy your sweet tooth, but it's also a source of calcium. Calcium is an essential nutrient and electrolyte critical to bone health, muscle function, and nerve transmission. By getting enough water and keeping up with your electrolyte intake, you can reduce the severity of the keto flu and help it pass more quickly.  Increase Your Fat Intake Adding plenty of healthy fats can help you feel satisfied and energized while preventing cravings for carbs and sugar. Dr. Kellyann's keto-friendly collection of products offers easy ways to add fat and other essential nutrients to your meal plan. One of the easiest ways to include fats in your diet is by incorporating them into smoothies. For instance, avocados are excellent sources of fiber, healthy fats, and essential nutrients like potassium, magnesium, and vitamins C and E.  Toss an avocado in with Dr. Kellyann's Collagen Smoothies to make a delicious, high-fat breakfast or snack. Another excellent addition to your smoothies is coconut oil or MCT oil. These are great sources of easily digestible fatty acids and can also help support your energy levels. Fat bombs are also popular high-fat snacks among those following a ketogenic diet — and for a good reason. They are an easy way to increase your fat intake and satisfy your hunger while managing your carb intake. Dr. Kellyann's Coconut Mocha Collagen Bombs are an excellent example of a delicious and healthy fat bomb recipe that can help you meet your macronutrient goals. Take a Rest Day Taking a rest day can also be helpful when managing the symptoms of keto flu. The body needs time to adjust to the new fuel source, so rest can help it transition efficiently and support overall wellness. It's important to note that rest doesn't necessarily mean being sedentary all day. Light activity, such as gentle stretching or a walk around the neighborhood, can be helpful. However, avoiding intense workouts during the first week of starting a ketogenic diet is generally best. If you're used to working out regularly, taking a rest day may feel counterproductive. Listen to your body and give it the rest it needs to adjust to the new diet. Start Off Slow When starting the keto diet, take it slow and don't jump into it full force. The body needs time to adjust to the new diet, and rushing into it can lead to keto flu symptoms. Here are some tips to help you start slow: Gradually reduce your carb intake: Start by slowly lowering your carb intake for a few days or weeks. Going slow can allow your body to gradually adjust to the new fuel source. Gradually increase your fat intake: Add healthy fats to your diet as you reduce your carb intake. This can help your body get used to the new fuel source and prevent the keto flu. Start with a moderate exercise routine: Don't jump into an intense exercise routine right away. Start with a moderate exercise routine, such as a daily walk or light yoga, and gradually increase the intensity. Starting slow can not only help prevent the keto flu but can also help ensure long-term success on the keto diet. The Bottom Line The keto flu is a temporary side effect of the body adapting to a new fuel source, and it typically subsides within a week or two. Staying hydrated, increasing electrolyte intake, gradually increasing fat intake, taking rest days, and starting slow can help you manage the keto flu or avoid it entirely. By being prepared and taking these steps, you can minimize the impact of the keto flu and make your transition to the keto diet as smooth as possible. Trust your instincts and seek medical advice from your healthcare provider if you're experiencing severe symptoms or have any concerns. If you’re ready to start your keto journey, let Dr. Kellyann help. With a vast library of keto recipes and a wide selection of easy, keto-friendly products, we can help you satisfy your cravings while still supporting your health. Sources: Consumer Reports of "Keto Flu" Associated With the Ketogenic Diet | National Library of Medicine What is keto flu? | Harvard Health Are you over-hydrated? | Gundersen Health System

Picture this: It’s late afternoon at work, you’re running on fumes, and you need to finish an urgent project. What do you do? If you’re like millions of people, you reach for an energy drink. But here’s the deal: While that drink will give you a brief boost of energy, you’ll pay a high price for it (and I’m not just talking about how expensive the most popular energy drinks are). Today, I’ll tell you about the dark side of energy drinks—and then I’ll share ten energy boosters that are far safer and just as effective. The dangers of energy drinks Energy drinks mask your fatigue by loading you with huge doses of caffeine. Many also contain taurine, which amplifies the effects of the caffeine. That’s why these drinks frequently cause anxiety, “jitters,” and insomnia. In addition, most energy drinks contain large amounts of either sugar or artificial sweeteners. The sugar-sweetened ones spike your blood glucose, raising your insulin levels and packing on belly fat, while the artificially-sweetened ones wreak havoc on your gut bugs. Even worse, when the effects of an energy drink wear off, you’ll crash—and that can tempt you to reach for a second drink or even a third one.  Overdosing on energy drinks can raise your blood pressure, lead to cardiac arrhythmia, or in rare cases even cause cardiac arrest. More than 20,000 people wind up in the emergency room annually due to the side effects of these drinks. The solution: safe, natural pick-me-ups So what are you supposed to do when you’re ready to keel over but you need to keep running? Simple: Reach for a natural energy fix that will rev you up AND do your body good! Here are 10 of my favorites: Fat bombs. A small dose of healthy fat is one of the best energy boosters in the world, and fat bombs are a handy source of this fat. These are small, low-carb, high-fat snacks that carry a big nutritional punch, and it only takes minutes to whip up a batch; here’s one of my favorite recipes. (No time to make a batch of fat bombs? Then snack on a few pieces of avocado, some unsweetened coconut chips, a closed handful of nuts, or some olives, which will give you the same little blast of energy from healthy fat.) Jerky. Often, people run out of steam because they’re low on protein. If your breakfasts or lunches tend to be short on protein, nibble on a little beef or turkey jerky when the afternoon blahs strike. Look for jerky that’s made from pastured meat and contains no artificial ingredients. Bone broth. Bone broth is rich in amino acids that boost your energy and packed with minerals that brighten your mood.  And it’s low in calories and has almost no carbs, so it’s a sin-free snack you can have any time. Collagen coffee. While energy drinks load you with too much caffeine, a cup of coffee has just enough to give you a boost without making you jittery. Add a dose of collagen to give your body some energizing amino acids. Matcha. This superfood, made from the ground leaves of green tea, energizes you and calms you at the same time. You can make matcha powder into a tea, add it to a smoothie, or even use it in fat bombs. Water. Often when we think we’re tired or hungry, we’re actually thirsty. (It’s called signal confusion.) So rather than reaching for that energy drink, have a tall, cool glass of water. Walking. I know that when you’re tired, the last thing you want to do is get out of your chair! But once you get started, you’ll rev up your circulation and immediately start to feel perkier. For an even bigger boost, climb some stairs. Yoga. If you’re home, do a few simple yoga poses—especially poses like downward dog, which will increase the circulation to your brain. Nature. Your body isn’t genetically engineered to spend all day in an office under artificial light—so if you can, schedule a quick outdoor walk each afternoon. Research shows that exposure to sunlight and greenery can improve both your mood and your job performance. Sleep. Okay, you can’t do this one on the job! But getting enough sleep before your day starts will help you stay alert later on. So set a regular bedtime for yourself, turn off your devices an hour before you turn in, and aim for at least seven or eight hours of sleep per night. If the afternoon slump is a big problem for you, try these strategies and see what happens. My guess is that you’ll be able to kiss those energy drinks goodbye—and your body (as well as your budget) will be healthier as a result! Keep thinking big and living BOLD!

These no-bake paleo chocolate sweet balls are delicious, and are very similar to Fat Bombs, which contain a serving of healthy fat to support weight loss. Prep time: 10 min •  Cook time: 0 min • Yield: 24 chocolate balls Ingredient 16 oz almond butter 1 tablespoons cacao powder 3 tablespoon honey (optional) 3 tablespoon coconut flour 1¼ cup shredded coconut (divided) ¾ cup Enjoy Life chocolate chip Directions Mix almond butter, cacao powder, honey, coconut flour, ¼ cup of shredded coconut and chocolate chips together in a bowl. Using a spoon to separate, roll into 24 round balls. On a separate plate have remaining coconut flakes.  Coat nut balls with coconut and refrigerate. Note: Best kept refrigerated

With the rising popularity of the ketogenic diet, more and more people are embracing this way of eating for its potential health benefits. If you're following a low-carb, high-fat ketogenic diet or looking to incorporate more keto-friendly snacks into your meal plans, you're in the right place. And what's better than enjoying tasty snacks while staying on track with your keto goals? We'll delve into some tasty options and discover keto-friendly snack ideas to satisfy you throughout the day! What Are the Rules of the Ketogenic Diet? The ketogenic diet is about finding the right balance of macronutrients to help you achieve your health and weight loss goals. Let's review the rules and how they work to keep you on track! So, here's the lowdown: the keto diet is about reducing your carb intake and increasing your healthy fat consumption. That means saying goodbye to traditional high-carb foods and welcoming in delicious fats that will keep you feeling satisfied and energized. The goal is to get about 70 to 75 percent of your daily calories from healthy fats like ruminant animal fats and avocados. Protein is also essential in the keto diet but in moderation. Too much protein can hinder your progress because excess protein tends to be converted into glucose, throwing off your body's ability to achieve and maintain ketosis. You want to aim for around 15 to 20 percent of your daily calories from protein sources like meat, fish, and eggs. The key to success in this way of eating is finding that perfect balance of macronutrients, focusing on healthy fats, moderate protein, and minimal carbs. With these simple rules in mind, you'll be on your way to rocking your keto lifestyle! Foods To Avoid or Limit Certain foods are restricted or limited on the keto diet due to their high carbohydrate content. These include: Sugary Foods: This includes sugar in all forms, such as white sugar, brown sugar, honey, maple syrup, agave nectar, and other sweeteners. Grains and Starches: This includes bread, rice, pasta, cereals, and other grains, as well as starchy vegetables like potatoes, corn, and peas. High-Carb Fruits: Although fruits are generally considered healthy, many are high in natural sugars and carbohydrates, making them unsuitable for the strict keto diet. Fruits to avoid or limit include bananas, apples, oranges, grapes, and other high-sugar fruits. Legumes: This includes beans, lentils, chickpeas, and peas, which are all relatively high in carbohydrates. High-Carb Vegetables: Some veggies, such as carrots, beets, and sweet potatoes, are higher in carbohydrates and should be limited. Sugary Beverages: This includes soda, fruit juices, smoothies, and other sugary drinks that can quickly add up in carbohydrates. It's important to carefully read food labels and be mindful of hidden sugars and carbohydrates in processed foods, sauces, condiments, and dressings to stay within the desired carb limits. Foods To Prioritize or Increase There are lots of delicious and nutritious foods that you can prioritize or increase in your keto meal plans. These include: Bone Broth: Bone broth is a nutrient-rich beverage made by simmering animal bones and connective tissues. It's packed with essential nutrients such as collagen, protein, and minerals, making it a fantastic addition to a keto diet.  Collagen: Collagen is a protein that plays a significant role in the health of your skin, nails, joints, and gut. It's naturally abundant in bone broth but also available in supplement form. Supplementing collagen in your daily routine can help support your body's collagen production. Healthy Fats: One of the hallmarks of the keto diet is its emphasis on healthy fats. These fats provide energy, support brain health, and help keep you feeling full and satisfied. Foods such as avocados, nuts and seeds, coconut oil, olive oil, and butter are all great sources of healthy fats that can be prioritized or increased on a keto diet. Proteins: Protein is a crucial macronutrient on the ketogenic diet, as it helps to maintain muscle mass and keep you feeling full and satisfied. Opt for high-quality protein sources like beef, lamb, and bison, as they are typically higher in healthy fats and lower in carbohydrates compared to other meats.  Non-Starchy Vegetables: These types of vegetables are low in carbohydrates and high in fiber. They provide essential vitamins, minerals, and fiber while keeping your net carb intake in check. Leafy greens, broccoli, cauliflower, zucchini, and bell peppers are some examples of non-starchy vegetables. Low-Carb Fruits: While some fruits are higher in carbs, there are still options that can be included in a well-planned ketogenic diet. Berries like strawberries, blueberries, raspberries, and blackberries are relatively low in carbs and high in fiber. Citrus fruits like lemons and limes, avocados, coconut, and tomatoes are also lower in carbs. By prioritizing these keto-friendly foods, you can nourish your body with essential nutrients while staying on track with your keto lifestyle. What Are the Benefits of the Keto Diet? Ketosis is the ultimate goal of the keto diet. It's a metabolic state where your body shifts from using carbs as its primary energy source to burning fats. This metabolic state can have benefits such as helping support healthy blood sugar levels and mental focus. The ketogenic diet may help curb cravings, making it easier to cut back on added sugars and unhealthy snacks, which can help manage weight loss. In addition to these potential benefits, The 5-day Cleanse and Reset Kit can be a helpful tool to kickstart a keto diet or cleanse if you've found yourself going off track. This kit provides a convenient and structured plan to jumpstart your keto journey or reset your eating habits. The ketogenic diet may not be suitable for everyone, and individual results may vary. As with any diet or lifestyle change, it's important to consult a healthcare provider, registered dietitian, or nutritionist to determine if the keto diet or any dietary program is appropriate for you. What Are Some Low-Carb Snacks for Keto? Finding delicious and satisfying low-carb snack options can be a game-changer, especially for keto beginners. Luckily, plenty of options are available that are keto-friendly and sugar-free, gluten-free, and perfect for satisfying your cravings without derailing your progress. We'll share some of the best keto snacks, ranging from sweet treats to savory delights, that are easy to make and can be enjoyed guilt-free. Whether you're looking for quick and convenient options or homemade keto snack recipes, we've got you covered with no-sugar, easy keto snacks that will keep you on track while feeling energized and satisfied. ParmesanCheese Crisps and Guac Crunchy, crispy, and full of flavor, parmesan cheese crisps paired with creamy guacamole are a delicious low-carb appetizer. You can easily make them in an air fryer for a quick and delicious snack. Enjoy a guilt-free, healthy snack with minimal grams of carbs. Fat Bombs If you're craving some sweet snacks, these little gems are packed with healthy fats like cream cheese or peanut butter and are great for curbing cravings and reaching your fat macro.  From strawberry cheesecake to chocolate and nut butter flavors, these delicious keto snacks come in various recipes to help you satisfy your sweet tooth and keep you on track with your keto lifestyle. Low-CarbBrownies Who said you couldn't have brownies on a keto diet? Indulge in a chocolaty treat with low-carb brownies. These delicious keto desserts are usually made with almond flour or coconut flour, but you wouldn’t know they weren’t the real thing!  This low-carbbrownies recipe uses almond butter and unsweetened cocoa powder and is a perfect option for satisfying your sweet tooth. Add dark chocolate chips to the batter or make a rich, chocolate ganache frosting to level up the decadence. Deviled Eggs This high-protein, classic appetizer favorite is perfect for keto snacking. Whip up a batch of deviled eggs with hard-boiled eggs and creamy avocado and sprinkle generously with paprika. You'll enjoy this deliciously healthy and satisfying snack that will keep you feeling full throughout your day. Bone Broth Sip on a cup of warm and nourishing bone broth for a comforting and nutrient-rich keto snack. Packed with collagen, protein, and minerals, bone broth offers a host of health benefits and is an excellent option for a quick and satisfying snack that is also paleo-friendly and gluten-free. Jalepeño Poppers Spice up your keto snacking with jalapeño poppers. These savory appetizers are made with cream cheese, mozzarella, and bacon, making them a delicious blend of cheesy and spicy flavors. Step them up and whip up a batch of these jalapeño poppers made with ground sirloin for a protein-packed appetizer with a kick. PepperoniRoll-Ups For a quick and easy keto snack, try pepperoni roll-ups. These simple yet satisfying roll-ups are perfect for a quick snack or appetizer on the go. Simply spread cream cheese on a slice of pepperoni, roll it up and enjoy the perfect combination of cheesy, savory goodness. You can also add some keto-friendly cheese for an extra layer of deliciousness. The Bottom Line Following a ketogenic diet can be a wonderful way to support your health goals and enjoy a delicious and satisfying way of eating. You can create a well-rounded and nutritious meal plan by prioritizing keto-friendly foods and incorporating Dr. Kellyann's keto-friendly products. With expert advice, easy-to-follow meal plans, and a range of best-selling products, Dr. Kellyann makes sticking to keto an achievable goal for anyone. You can count on our support to make your keto journey smooth and successful. Remember to listen to your body, stay mindful of your macronutrient intake, and find low-carb snacks that you enjoy. With a positive mindset, dedication, and the right resources, you can thrive on your keto journey and achieve the results you desire. Sources: Ketogenic Diet | National Library of Medicine U.S. Department of Agriculture (USDA) Food Database Ketosis, Ketogenic Diet, and Food Intake Control: A Complex Relationship | PubMed

What’s your go-to late-night snack? Is it sweets — maybe a homemade cookie or a scoop of ice cream? Or is it something a bit saltier, like popcorn or potato chips?  Whichever one you choose, I have some news for you that will make you think twice before diving into your bag of treats: both salt and sugar can rapidly age you. That’s right, even though these skin offenders are seemingly abundant in our lives today, they are actually speeding up the way that time shows on your face and your body.  But don’t go running and throwing out your sugar cans or salt shakers just yet  — today I’m giving you a closer look at the aging effects of salt and sugar, and what you can do to make them work for your lifestyle. Let’s start with sugar.  It may seem dramatic, but I actually like to call sugar the Sugar Demon because from the moment those sweet snacks hit your stomach they begin disrupting your microbiome by killing off good bacteria and feeding the bad bacteria. And when those bad bacteria multiply, your gut becomes swampier, meaning bloating, poor digestion, and zapped energy. Now, I’m sure you’re saying, “what does this have to do with my skin?”  Well, the gut is the sheer foundation of your beauty! When your gut, your internal garden, is flourishing, you’ll see the natural beauty on the outside. But when it’s not... That’s a recipe for blemishes, fine lines, wrinkles, and sagging skin. Here’s the kicker though... That pesky sugar demon isn’t just attacking you from the gut, it’s also interacting directly with your skin. Sugar increases the production of elastase and gelatinase, which are enzymes that break down your body’s supply of collagen and elastin. And let me tell you, you want to keep all that collagen and elastin right where it belongs! Collagen is like your body’s roots. It’s in your skin, nails, hair, gut wall… everywhere. And it strengthens all these structures and keeps your skin firm and toned. Plus, elastin gives your skin that “bounce-back” effect to keep you firm. “Okay, I get sugar. But what’s so bad about salt?” Let me tell you how I feel about salt, without telling you how I feel about salt: I call it the Salt Sniper. This is because salt hides in almost everything you eat... and kills off the good bacteria in your gut like a skilled marksman, just like sugar does. And according to the CDC, a whopping 90% of Americans are eating way too much salt! So, I take this beauty blocker very seriously… and it’s something I'm extremely passionate about.  Here’s why:  Salt decreases your body’s production of short-chain fatty acids, which are crucial to your foundational beauty. They play a key role in protecting your gut’s lining — you know, that wall surrounding your internal garden. So, when salt knocks them out, you’re going to be at a much higher risk for countless digestive issues, including bloating, cramping, constipation, diarrhea, and leaky gut. (And you already know that leaky gut can lead to low energy, weight gain, brain fog, poor mood, and dull, lifeless skin.) On top of all of that, heavily processed table salt also dehydrates your entire body. Some experts say that 75% of all Americans suffer from dehydration, which leads to dry patches, wrinkles, age spots, and dark, puffy bags under your eyes. So, you probably reach for some lotion and think it’ll do the trick and rehydrate your skin, right? Wrong. It’s okay. I used to do it, too. But remember, it’s what’s going on in all the layers beneath the surface that you should really be moisturizing. Because you, and your collagen strands, need lots of water to stay healthy. Without it, they begin to crack and clump together. Think of plump, juicy, ripe grapes. Now, imagine those grapes drying out and shriveling up into hard, dark, wrinkly raisins. That’s your skin on salt. Need I say more? But before you go cutting sugar and salt out completely, I want you to know that’s not the answer. It isn’t helpful, and it simply isn’t sustainable, because there’s sugar and salt in everything — even vegetables. The solution is much simpler:  Cut back on your sugar and salt intake. Eat more protein and healthy fat.  That’s really it! And I recommend protein and healthy fats because these foods are known to keep you full and curb your appetite. I find that “fat bombs” are a fun snack that revs up your metabolism, gives you a boost of energy, and sends those pesky cravings on their way. Plus, they’re a little sweet — without all the sugar. You can find my favorite recipe for Cinnamon Coffee Cake Collagen Fat Bombs here! Or, if you prefer something a little sweeter, this smoothie has just a pinch of sugar and salt and it's a great way to satisfy your cravings without derailing your goals. Check out my Salted Caramel Chocolate Shake, here!  Whatever your favorite feel-good food is, just remember that moderation is key, and there’s always a healthier, DKA-approved way to enjoy the things you love most. 

There are lots of ways to damage your skin. You can barbecue it for hours in the sun. You can dry it out by washing it with harsh soaps. You can clog your pores by sleeping with your makeup on. However, one of the fastest ways to irritate your skin isn’t from the outside, but from the inside. Eating the wrong foods can wreck your skin—here are the worst culprits: 1. Sugary, high-carb foods. Why are carbs bad for your skin? Because carbs turn into sugar in your body. Sugar, in turn, ramps up your production of AGEs, which stands for advanced glycation end products. These “stiffen” collagen and elastin, damaging your skin and making it harder to repair. The result: You look years older than you are. What’s more, carbs don’t just age you quickly. In addition, they’re a big contributor to acne. That last claim may surprise you, because many doctors will tell you that the food-acne connection is a myth. However, several years ago, researchers conducted an extensive literature review and determined that high-carb foods do indeed contribute to acne. They appear to do this by promoting the production of sebum—the oily secretion that fosters acne. Here’s what Jennifer Burris, the lead author of the study, had to say: “High glycemic index foods, like white flour, sugary sweetened beverages, and sugar, increase blood glucose more, compared to low glycemic load foods. High glycemic load foods trigger an increase in blood glucose and insulin as well as an increase in insulin-like growth factor-1. These hormones and hyperinsulinemia in turn increase sebum production. It’s like a domino effect.” So if you want clearer, younger-looking skin, avoid loading your diet with bread, pasta, rice, and other carb bombs. Your skin will thank you—and, as a bonus, you’ll lose extra pounds. 2. Dairy foods. Burris and her team also uncovered another big culprit in acne: dairy. This doesn’t surprise me at all, because for years I’ve been telling my patients with acne to eliminate dairy products—and frequently, the results are amazing. Interestingly, a new study indicates that consumption of low-fat or skim milk, but not full-fat milk, is associated with acne in teens. This, too, is in line with the advice I give my clients: If you’re going to include dairy in your diet, go for full-fat rather than reduced-fat or fat-free products. 3. Seed oils. Seed oils are high in pro-inflammatory omega-6 fatty acids and low in anti-inflammatory omega-3 fatty acids. (For instance, safflower oil contains no omega-3 at all.) As a result, they contribute to chronic inflammation—and that inflammation translates into blotchy, sick-looking skin. Moreover, when you use seed oils, you’re skimping on healthy fats that feed your skin cells and make them “bouncy”—for instance, avocado and coconut oil. And finally, seed oils are over-processed and they’re usually going rancid by the time they reach the grocery store. And needless to say, a rancid food isn’t going to make your skin glow. — Bottom line? Don’t torture your skin with a high-carb diet, acne-promoting dairy, or inflammatory seed oils. Instead, eat lean proteins, healthy fats, and loads of veggies. Mainline the building blocks of collagen to your skin by drinking bone broth every day. And load up on berries, which are incredibly anti-aging. Show your skin some love, and it’ll love you back by looking younger, clearer, and more radiant. Keep thinking Big and living BOLD!

You've probably seen coconut oil in the headlines a lot recently. Some praise, some critique, and on the Dr. Oz show I shared research to help clear up the coconut oil conspiracy! If you're freaking out about coconut oil, this is the information that you need—now. First, why is coconut oil so popular today? Coconut oil is incredibly versatile and the health benefits are really fabulous. I prescribe coconut oil so often that people think I have a coconut farm. This fat is popular with people who are on paleo and ketogenic diets, as well as with vegetarians and vegans, and is used in everything from baking and cooking to creating those tasty little fat bombs Dr. Oz and I talked about in an earlier episode. Including healthy fat in your diet is an important part of my philosophy, and how I've helped hundreds of thousands of people get slimmer, and feel younger and healthier. Fat is a macronutrient the body needs but with so much conflicting research we’re all just looking for the holy grail of fats, and coconut oil, with it's many health benefits has become the darling of the decade. So what is the debate about coconut oil? To break it down in the simplest terms we’re at odds over two conflicting components of coconuts. Fats are classified two ways. One is in the saturation… and coconut oil is very high in saturated fat… which experts fear can raise your bad cholesterol. BUT it’s also classified based on fatty acids and the saturated fats in coconut oil—unlike those in meat—are primarily medium-chain triglycerides. These fats help do everything from fighting insulin resistance to protecting against Alzheimer’s disease. And can coconut oil prevent weight loss? Well, all oils contain about 120 calories per tbsp... so all oils—if they are eaten in excess—can cause weight gain. If weight loss is your goal, coconut oil, like nuts, is something you should use portion control when eating. When coconut oil is used as part of a healthy diet, and combined with fiber, it can absolutely help people lose weight and get healthier.  So, what is the healthiest way to consume coconut oil? When you pair the coconut oil with fiber, your cholesterol levels don’t go up as much. It can keep your numbers more under control, meaning it’s healthier for you and your heart. Add to vegetables Include ancient grains like quinoa—making a nutty flavored bowl As for cooking, I use coconut oil all the time in baking, as well as for making mayonnaise. That’s because unlike olive oil, it has a mild flavor that doesn’t overpower food. And if I’m making a stir-fry over high heat, I choose coconut oil because it has a higher “smoke point” than olive oil. Of course, I’m Italian, so I love olive oil, too! I reach for it all the time when I’m making salad dressings or cooking food over low heat. Here's what to watch for with coconut oil... and this is where the coconut oil conspiracy comes in. Coconut Oil Buyer's Guide: Don't buy overly processed! Depending on the way the coconut oil is made depends on how much of the health benefits are retained. Some coconut oils are processed and refined and if you are buying coconut oil that was processed the wrong way, you may be getting fewer antioxidants and other health benefits. If it says refined – it may be processed. When buying coconut oil, stick to unrefined. Look for the terms “raw” or “cold pressed” — this type of coconut oil is made from fresh, raw, coconut meat. With this, you also experience more coconut flavor and it retains the maximum health benefits. Watch for sneaky marketing tricks... For example, unlike olive oil, there is no difference between “coconut oil” and “extra virgin coconut oil.” Don't fall for it! Also pay attention to the container you're buying. Glass: typically locks in the taste more effectively. Plastic: is more porous than the glass, so it can actually let in air and moisture from the environment; plus the oil can actually react with the plastic! All this means that your oil can acquire that “off” taste faster if stored in plastic.

That time of year has snuck up on us again. It’s time to break out those shorts, summer dresses, and pool toys. No matter what your summer has in store for you, don’t forget to keep yourself hydrated and have lots of healthy treat options available. Snack Prep Day I’m big on setting aside a day for some serious batch cooking. I gather several of my favorite healthy recipes for an afternoon of summer snack making. It’s a fantastic way to make sure there’s always something nutritious and yummy on hand when I need a snack, whether I’m working around the house or headed out for a walk. Bite-Sized Collagen One of my favorite go-to summer snacks is the Coconut Mocha Collagen Fat Bombs. The blend of chocolate, coconut, and coffee doesn’t seem like it could possibly be healthy for you, yet you’ll be enjoying a low-carb snack loaded with collagen and free of added sugars. Not only will you be providing your body with anti-inflammatories, but you’ll also be creating a happy gut, boosting your immune response, and fighting off the signs of aging skin. You’ll love how quick these Fat Bombs are to whip up and all you’ll need is: ¼ cup coconut oil ½ cup canned full-fat coconut milk 1 scoop or 1 packet Chocolate Collagen Shake™ or 1 packet Collagen Hot Cocoa™ 1 packet Instant Collagen Coffee™ ⅛ cup shredded unsweetened coconut (and a bit extra to sprinkle on top) Pop these easy to make treats in the fridge or freezer, and you're set for a warm summer's day snack with a lot of added benefits! Bone Broth Cool Down Another summer love of mine is the Blackberry and Blueberry Bone Broth Popsicle. Your whole family will be beating the heat with this berry-packed sweet treat. And you know I can’t recommend bone broth enough! Not only will you get the antioxidant benefits from the berries, but you’ll also be providing your body with the benefits of:  Detoxing and cleansing Healing worn joints with its abundance of nutrients Helping repair and reset an unhappy gut Helping boost weight loss Calming inflammation throughout the body Providing collagen to help fight fine lines, wrinkles, and dull skin tone Pretty impressive for a popsicle, isn’t it? The bone broth will also help fill you up so you won’t feel the urge to overeat. You’ll be happy to know they are very low in calories as well as carbs. And don’t get me started on the blueberries! Choose to eat them dried or fresh. Either way, these are an excellent snack anytime, anywhere —and the anthocyanins in blueberries help keep your skin and eyes protected from sun damage. Not too shabby for a little bone broth snack concoction. Grab these simple ingredients, and you'll be popping them in the freezer in about 10 minutes! ¼ cup water 6 ounces blackberries, fresh or frozen 2 cups chicken bone broth 6 ounces blueberries, fresh or frozen ½ cup freshly squeezed lemon juice, about 4 to 5 lemons Stevia or monk fruit to taste Quick Mix for Any Occasion A simple little recipe I like to throw together for any occasion from hikes to running errands is my Paleo Tropical Trail Mix. It's full of necessary nutrients and antioxidants. The almonds also provide some pretty fantastic cholesterol and blood pressure benefits.  And best of all, you’ll be increasing your collagen production with this tasty snack. That’s right! You’ll be snacking your way to tighter skin, fewer wrinkles, and a gorgeous glow for the summer. Toss these ingredients together for an easy go-to snack mix you can store in bulk or pre-measured portions. Will you be heading outdoors with your mix? I like to make an extra batch without the dark chocolate, just to make sure I avoid any summer melting mishaps. Grab these ingredients for your trail mix: 2 ½ cups coconut chips 1 cup dark chocolate chunks or chips 1 cup dried pineapple chunks 1 cup macadamia nuts 1 cup almonds Veggies on Hand While you’re preparing your summer snacks, don’t forget the veggies! I keep an assortment of fresh, raw veggies handy and even prepare a side of guacamole and fresh salsa. What better way to provide your body with the vitamins and nutrients it craves while cooling down after some outdoor summer fun? If you have little ones, slice them up into small snack sizes they can munch on easily. Protein Reserves While I'm busy putting together some of these snacks, I also prepare a batch of hard-boiled eggs. They are such a great high-protein snack option when you need something small to hit the spot. Not to mention, they are perfect when diced on top of a refreshing, crisp summer salad after a long morning in the sun. Pre-Made Toss and On-the-Go Options If you don’t have the extra time to spend on a snack prep day, no worries! We all have hectic schedules. That’s why I also recommend my Collagen Fiber Bar in Chocolate Coconut. Is your mouth watering just reading that? You can pick up a box of twelve delicious coconut cream-filled snack bars, dipped in dark chocolate. Tuck a few in your bag or backpack and you’ve got your flavorful energy snack taken care of. You’ll even benefit from a happy, healthy gut, help your body absorb additional minerals, and promote weight loss goals. Here’s what you’ll get in each yummy bar: 18 grams of fiber 2 grams net carbs Dairy-free Soy-free Gluten-free No added sugar Non-GMO Take an afternoon and have some fun preparing and tasting these sunny-day snacks. You can even make it a fun activity to do with the kiddos while teaching them the benefits of healthy eating. For more rewarding recipes, browse smoothies, meals, and more here.  Then stop by the shop for all your on-the-go summer needs. You’re sure to feel great and look radiant as you reap the benefits of all my favorite summertime go-to’s! Keep thinking Big and living BOLD!

I load up on avocados every time I hit the grocery store. That’s because I can’t wait to turn them into luscious guacamole, fresh avocado mayo, creamy shakes, and wicked-good avocado fat bombs. In fact, here’s a confession: I love avocados so much that I’d eat them all the time even if they weren’t nutritional powerhouses. Luckily for me, they are! In fact, they’re absolutely packed with fat-burning, skin-smoothing, anti-aging power. Today, I want to share some of the amazing things that avocados—and the avocado oil that’s made from them—can do for you. Here are eight of the nutritional super-powers of this awesome fruit. Avocados help fight cancer. Avocados are rich in chemicals called carotenoids, and research shows that these chemicals can inhibit the growth of prostate cancer and lower breast cancer risk. Additionally, the oleic acid in avocados reduces inflammation, helping to protect you from cancer as well as other diseases of aging. By the way, cancer-fighting drugs made from avocados may someday be saving lives. In a preliminary 2015 study, researchers found that avocatin B—a lipid isolated from the seed of the avocado—can attack leukemia stem cells directly, while leaving healthy cells unharmed. Avocados are good for your heart and blood vessels. Are you worried about your cholesterol? Researchers at Penn State recently reported that adding an avocado to your daily menu can lower your LDL (“bad”) cholesterol. Avocados are also rich in potassium, which lowers your blood pressure—and that can help reduce your risk for heart attacks and stroke. Avocados can help you lose weight. One trick I teach dieters is that eating a few bites of avocado can ease cravings. And science backs me up: One study found that people who included half an avocado in their lunches reduced their desire to eat by 40 percent over the next three hours. That may be one reason why people who eat avocados tend to be less prone to metabolic syndrome than people who avoid this fruit. They also weigh less, have a lower body mass index, and have less belly fat. Avocados boost the effects of other nutrients. Avocados are nutritional dynamite, providing you with nearly 20 vitamins, minerals, and phytonutrients and a dose of healthy fat. But that’s not all; they also make other good foods work harder for you! Research shows that adding either avocado or avocado oil to a salad increases your absorption of carotenoids 5- to 15-fold. Avocados and avocado oil promote young, beautiful skin. Once you reach your 20s, you lose about 1 percent of your collagen each year—and that translates into saggy, baggy, wrinkly skin. Adding avocado oil to your diet can help you fight this aging process by increasing your skin’s soluble collagen content. Want still more beautifying and healing power? Avocado oil makes a great (and inexpensive) topical skin cream. In addition, topical avocado oil is good for healing wounds. And you can make a smoothing, refreshing face mask by adding a little honey to half a mashed avocado and putting the mixture on your face for 20 minutes. Avocados help keep your eyes healthy. Avocados are loaded with the carotenoids lutein and zeaxanthin, which help to protect against sun-related eye damage. In addition, they help to keep the macula of the eye healthy. Avocados are good for your brain. A recent study tested the effects of avocado on cognition in older men and women. Researchers gave participants either one avocado, one potato, or one cup of chickpeas every day for six months as part of their diets, and found that only the avocado group showed improvements in sustained attention. They conclude that “dietary recommendations including avocados may be an effective strategy for cognitive health.” Avocado oil is awesome for your hair. The nutrients in avocado oil moisturize your hair, making it shiny and helping to prevent breakage. Simply massage a little warm avocado oil into your hair and leave it on for a few minutes before shampooing—or apply a small amount with your fingers after you wash and towel-dry your hair, and then rinse. — Clearly, if you want to look and feel great, avocados and avocado oil should be part of your health and beauty regimen. Fortunately, the avocado habit is an easy one to get into—and it’s not just healthy, it’s delicious as well. And speaking of delicious, right now I’m off to make a yummy, avocado-rich Cobb Salad for lunch. Here’s the recipe from my new book, The 10-Day Belly Slimdown—give it a try, and I think you’ll love it. It’s a great way to kick off your avocado habit!   COBB SALAD Prep time: 5 minutes • Makes 1 serving 2 to 3 cups torn lettuce (any type) 2 to 3 ounces cooked chicken (you can substitute sugar-, nitrate-, and nitrite-free deli turkey breast) 1 medium tomato, diced ½ cucumber, diced 1 hard-boiled egg, diced ¼ to ½ avocado, cubed Juice of ½ lemon (about 2 tablespoons) Celtic or pink Himalayan salt Freshly ground black pepper Place all of the ingredients in a medium bowl and toss. The egg yolk combined with avocado and lemon juice will create a creamy, flavorful dressing. Season with salt and pepper to taste. Note: Although Cobb Salad ingredients are usually arranged on a plate, tossing everything together creates the dressing for this salad. Easy! Keep thinking Big and living BOLD!

Coconut is one of my favorite superfoods. I recommend it to all those that aren’t allergic for a long list of reasons. During this time of year, it’s a staple in my “medicine” cabinet to help keep my immune system healthy and ward off infections In fact, coconut oil has a long history of use by many cultures around the world to remedy a wide variety of ailments, including the common cold, the flu, bronchitis, earaches, gingivitis, nausea, skin rashes, sore throats, stomachaches, and wounds to name a few. Plus, there’s even science to prove what our ancestors already knew. What is Coconut? To start, you might be wondering what a coconut is. Is it a nut, a fruit, or a seed? Well, technically, coconuts are considered dry drupes, which are described as fibrous stone fruits with one seed and three layers. The outermost layer is hard and green or brown when ripe. It’s typically removed before you even see a coconut in a market. Many stores remove the brown and hairy husk as well to make it easier for you to eat. So, what you are usually left with is the innermost layer, which is hard and woody and surrounds the seed. Thus, the white portion that we eat is essentially part of the seed. It’s actually the food that the “baby” plant would consume during germination and sprouting. Nutritional Profile of Coconut Before I dive into the antimicrobial benefits, let’s take a closer look at all the goodness packed inside the seed of each coconut. It’s important to note that coconut comes in a variety of forms, and each form has its own nutritional composition. Dried coconut "meat" A quarter cup of raw and dried coconut “meat” contains approximately: 70 calories 7 grams of fat 1 gram of protein 1 gram of sugar 2 grams of fiber Coconut meat is also an excellent source of minerals, including manganese, iron, selenium, potassium, copper, phosphorus, and zinc. Plus, it contains a moderate concentration of B-vitamins.   Coconut water Coconut water is most often extracted from young, green coconuts. A one cup serving size contains approximately: 45 calories 0.5 grams of fat 1.7 grams of protein 6.3 grams of sugar 2.6 grams of fiber It’s also a good source of electrolytes, such as potassium, sodium, and magnesium. This is why many people turn to it as a natural alternative to chemical-laden sports drinks. Coconut milk Coconut milk is made from mature coconuts. First, the meat is washed, blanched, and finely shredded and mixed with water. Then the coconut milk is squeezed out and strained. What you are left with is full fat coconut milk (with some water) that you buy in cans, which is what I always recommend using as opposed to the coconut milk sold in cartons which undergoes much more processing and contains nasty additives. One third cup of canned coconut milk contains approximately: 140 calories 14 grams of fat 1 gram of protein 1 gram of sugar While coconut milk doesn’t contain fiber, it still contains an abundance of minerals as well as some B-vitamins. Coconut oil Last, but not least, there’s coconut oil. The type of coconut oil you use matters. Refined coconut oil is often made from dried coconut, which in its natural state is labeled as not fit for human consumption. Because the way the meat is dried isn’t sanitary. Thus, it must be purified. This process involves bleaching and deodorizing as well as further refining to help prolong shelf-life. Whether or not these steps are performed mechanically or chemically depends on the manufacturer. And most likely you would never know. For these reasons, I always recommend raw or virgin coconut oil. Virgin coconut oil is made simply by squeezing (sanitary) dried coconut meat or fresh coconut meat. Thus, there are no chemicals used and no refining. However, unlike coconut meat, water, and milk, coconut oil is almost entirely fat. A one tablespoon serving size contains approximately 14 grams of fat. Most (85%) of the fat content is saturated. And when coconut oil is consumed, it is broken down into fatty acids and monoglycerides. These include: Caprylic acid (8%) + Monocaprylin Capric acid (7%) + Monocaprin Lauric acid (49%) + Monolaurin Myristic acid (18%) + Monomyristin Palmitic acid (8%) + Monopalmitolein Oleic acid (6%) + Monoolein Stearic acid (2%) Linoleic acid (2%) What’s interesting is that some of these fatty acids and their associated monoglycerides are what contribute most to coconut’s antibacterial, antimicrobial, and antifungal properties that I alluded to previously. It’s worth noting that all parts of the coconut and the coconut palm tree, including the husk, leaves, and roots, are used medicinally by many cultures throughout the world. And excellent health has been documented in some cultures, such as the Tokelauans and Kitavans that get a significant portion of their calories from coconuts. Evidence-Based Health Benefits of Coconut Fatty Acids and Monoglycerides The antimicrobial activity of fatty acids and monoglycerides is nothing new. Dating back to 1942, researchers discovered that free fatty acids naturally found in human sebum played a role in preventing skin infections. More recently, a study found that naturally occurring oleic acid in the skin was able to disrupt the cell wall and essentially kill MRSA, an antibiotic resistant strain of staph bacteria. What’s even more interesting is that these free fatty acids are presumably derived from fats broken down by beneficial bacteria on your skin. This is one of the many reasons why excessive washing isn’t advised. It strips your skin of sebum as well as disrupts your skin’s microbiome. Researchers have also discovered that lauric acid and monocaprin are effective against streptococci and staphylococci skin infections. Plus, studies have suggested that lauric acid applied topically can combat the bacteria associated with acne vulgaris as well as the bacteria associated with inflammatory acne. Thus, the theory that facial oils cause breakouts doesn’t quite always hold up. But the benefits aren’t limited to protecting your skin. Coconut fatty acids also help fight against internal pathogens. Beginning in 1962, researchers discovered that fatty acids (mostly linoleic and oleic) and monoglycerides in breastmilk were effective in preventing the colonization of harmful bacteria in the gut. This is just one of the ways in which breastmilk helps an infant build innate immunity. A handful of studies from the 1990s and early 2000s have also shown that lauric acid, capric acid, and monocaprin, were effective against sexually transmitted bacterial and viral infections, including chlamydia, gonorrhea, and herpes simplex 1. This in vitro study demonstrated that monocaprin and lauric acid were highly effective against viruses that cause respiratory related illnesses. The primary cause of hospital-acquired antibiotic-associated diarrhea globally is Clostridium difficile. To make matters worse, it is becoming antibiotic resistant. Thus, researchers are looking for alternative solutions. And in this study, they found that lauric acid was able to significantly inhibit the growth of C. difficile. Caprylic and capric acids were also effective, but not as potent as lauric acid. Lauric acid has also been shown to stop the spread of breast and endometrial cancer cells as well as initiate their death in this recent study. And coconut oil is one of the richest sources of naturally occuring lauric acid. I could go on and on listing studies showing the antibacterial, antiviral, antifungal effects of fatty acids and monoglycerides found in coconut. You may have noticed, however, that the studies I’ve mentioned so far didn’t use coconut meat, milk, or oil per se. For this reason, some would suggest supplements of purified lauric acid, monolaurin, and/or monocaprin, and I don’t necessarily disagree. But, some studies have used virgin coconut with promising results. Let’s take a look... Candida albicans is a fungus (a.k.a. yeast) that naturally lives in the gut and is considered opportunistic. Because under certain circumstances, such as a high sugar diet, it will overgrow and cause many problems for your health and sense of well-being. In this in vitro study, researchers found coconut oil to be highly effective against candida albicans as well as other several other strains of candida when compared to the common antifungal fluconazole. This is encouraging considering the emergence of drug-resistant candida. In this study, swishing with coconut oil was found to be just as effective as using chlorhexidine (a synthetic antimicrobial solution) against the bacteria (S. mutans) most notable for causing dental cavities. Virgin coconut oil has also been shown to improve discomfort and symptoms associated with chemotherapy among a small group of breast cancer patients in this study. Specifically patients were given 10 ml (approximately 2 teaspoons) twice a day. When compared to the control group that received no coconut oil supplementation, researchers reported better scores for symptoms such as fatigue, loss of appetite, and sleep difficulties. In this study, 2 tablespoons of coconut oil a day significantly raised HDL cholesterol among healthy volunteers. And this is important because high levels of HDL cholesterol are associated with a lower risk of heart disease. Specifically, it can help rid the body of bad cholesterol (small, dense LDL particles) and prevent it from sticking to the lining of your arteries. To Sum Up Coconut Oil Coconut oil has many other health benefits explored by science, including boosting brain health and facilitating fat burning. And those are topics for another day. But for now, it’s very clear that coconut oil contains potent fats that help protect you from pathogens–inside and out. So don’t fear the coconut! Indulge and enjoy instead. I personally love using coconut in my diet. I add dried coconut or coconut oil in my shakes, and use coconut milk to make soups creamy. Here is a recipe for Coconut Mocha Collagen Fat Bombs that incorporates coconut milk, coconut oil, and dried coconut. Absolutely delicious and positively nutritious!An even easier way to get the health benefits of coconut into your diet is by swapping your usual coconut candy bar for one of my delicious Chocolate Bar with Fiber. They’re a perfect choice for an on-the-go meal, with a blend of fibers and natural sweeteners that are easy to digest. Keep thinking Big and living BOLD!

I have been making and recommending bone broth since before it was trendy. Back when my patients looked at me like I had suggested they drink pond water, I was already watching what it did for their digestion, their skin, their joints, and their waistlines. Trust me when I say: I have seen a lot of bone broth over the years. And I have seen a lot of bad bone broth too. Now that grocery store shelves are lined with cartons claiming to be the real thing, I want to give you the honest breakdown of what separates a genuinely nourishing bone broth from what is really just dressed-up stock. What Makes Bone Broth 'Bone Broth'? True bone broth is made by simmering animal bones and connective tissue for a minimum of 18 to 24 hours. That long, slow cooking time is non-negotiable. It is what draws collagen, gelatin, glycine, proline, and minerals out of the bones and into your cup. Regular stock simmers for a few hours. You get flavor, but you lose most of the nutritional payload. If a product stays thin and watery when cold, you are likely looking at glorified stock. The 6 Things I Look For on Every Label 1. Grass-Fed or Pasture-Raised Bones The quality of the bones determines the quality of the broth. Grass-fed beef bones and pasture-raised chicken bones come from animals that lived as nature intended: healthier fat profiles, cleaner nutrient content, and less exposure to antibiotics and hormones. This genuinely affects what ends up in your cup. 2. Long Simmer Time If the brand discloses their simmer time and it is under 12 hours, keep looking. We simmer for a minimum of 24 hours because that is what it takes to fully extract collagen and gelatin. A well-made broth gels in the refrigerator. That gel is your collagen. 3. Protein Content Per Serving A quality bone broth should deliver around 9 to 10 grams of protein per cup. If a product has 1 to 2 grams of protein per serving, the bones were either poor quality, simmered too briefly, or heavily diluted. Always flip the carton and check. 4. A Clean Ingredient List The ingredient list of a genuinely good bone broth should be short: bones, water, perhaps some apple cider vinegar, and maybe aromatics like onion or bay leaf. What should not be there: caramel color, yeast extract, 'natural flavors,' or monosodium glutamate. Those additions are shortcuts, not nutrition. 5. No GMO or Artificial Ingredients This matters especially if you are using bone broth as part of a gut healing protocol or a weight management plan. You are drinking this for its clean, concentrated nutrition. Additives undermine that entire purpose. 6. Transparent Sourcing Good companies are proud of where their bones come from. If a brand cannot tell you whether their beef is grass-fed or their chickens are pasture-raised, that is worth noting. Liquid vs. Powder: Which Is Better? Both have a place in your routine. I wrote a full comparison of bone broth powder vs. liquid for anyone who wants the deep dive, but here is the short version: liquid bone broth is traditional, ready to sip, and ideal when you want the full warm-mug experience. Powder is concentrated, shelf-stable, and incredibly convenient for travel or busy mornings. The key is choosing a powder made from real bone broth, not one made primarily from collagen peptides or protein concentrates dressed up with broth flavoring. What to Avoid on the Label A lot of what lines grocery store shelves is not really bone broth in any meaningful nutritional sense. Watch out for these red flags: Under 5 grams of protein per serving: The bones were either poor quality or barely simmered. 'Chicken flavor' or 'beef flavor' in the ingredients: This means flavor compounds, not real broth nutrition. Caramel color: Added to make the broth look richer than it is. Thin, watery consistency even when warm: Real bone broth has body. Extremely high sodium with very low protein: This is a salt bomb, not a health food. Which Bones Make the Best Broth? Not all bones are created equal. I have a detailed post on the best bones for bone broth that is worth reading if you ever make your own. The short answer: cartilage-rich bones like knuckles, feet, and joints yield the most gelatin and collagen. Marrow bones add richness. A combination gives you the best of both worlds. Beef, Chicken, or Mixed? How to Choose Beef bone broth is particularly collagen-dense and rich in Type I and Type III collagen, which support skin elasticity and connective tissue. Chicken bone broth is higher in Type II collagen from cartilage-rich parts like feet and backs, making it especially useful for joint support. If you are new to bone broth, start with chicken: most people find the flavor milder and more approachable. Once the habit is established, rotate in beef for broader collagen coverage. The Bottom Line The best bone broth is made from quality bones, simmered long and slow, with nothing artificial added. After two decades of clinical practice, I built Dr. Kellyann's bone broth around exactly these standards because I wanted a product I would give my own family. And if you want to see how a quality bone broth fits into a real weight loss and wellness framework, the Bone Broth Diet program is the 21-day system I developed after watching these results play out in my practice for years.  

This year, I’ve appeared regularly on Dr. Oz to bust all the common health and diet myths that exist in our society. And I’m not going to stop there. Listen, you deserve the TRUTH about what’s good for you and what’s not. And with all the bad information out there, I’m here to demystify all the noise out there and cut to the cold, hard truth. Because for years, we’ve been told by so-called health experts the wrong information. Maybe they don’t mean any harm, but that’s causing us to make poor decisions detrimental to our health. Like, how many times have you been told breakfast is the most important meal of the day? I know my mamma and nonna would tell me that ALL the time! Thanks to science, I’ve learned that’s not true...along with a lot of other health-related beliefs I had growing up (and STILL hear from patients). So buckle up, because you’re in for a wild ride...let’s jump into these 9 myths plaguing our society. (And find out why breakfast is not that important!) Health Myth #1: Fat Makes You Fat It makes sense, right? If you don’t eat fat, you won’t get fat. And therefore, you won’t be at risk for heart disease. Unfortunately, it’s really not that simple. Doctors and experts have been recommending us to cut saturated fats and replace them with whole grains (breads, cereals, etc). But these whole grains can have the potential to cause obesity and negatively impact cardiovascular health! And remember, simple sugars from carbohydrates contribute to diabetes, high blood pressure, and of course--inflammation. And inflammation is just the beginning of a host of other diseases. In fact, one study found a diet like the Mediterranean diet--full of omega-3 fats and fiber-rich fruits and vegetables, showed a 72% reduction in cardiovascular disease risk. And of course, it’s rich in olive oil. Plus, researchers found NO link between dietary fat and obesity. So, eating fat does NOT make you fat. As proof, we’ve reduced dietary fat intake, yet obesity rates in the US increased! Clearly we’re doing something wrong...and we have the wrong information. So next time you reach for that margarine or low fat milk, think again. Instead of avoiding fats, pay attention to the quality and quantity of carbohydrates. Dietary fat isn’t the culprit--it’s sugar! And guess what? Low fat foods tend to have more sugar.   I talk about “fat bombs” and how they help you lose fat in this Dr. Oz segment. They’re not just healthy, but they taste decadent, too! Health Myth #2: Your Metabolism Slows Down as You Age, So It’s Natural if You Gain Weight At one of my girlfriend’s birthday recently, my other friend made a comment: “I remember when I was your age, my metabolism just slowed down and hardly stopped working.” This freaked out my friend. She was so scared it would magically happen to her out of nowhere! Poor woman. The truth is, you’re not supposed to gain weight as you get older. And if you do, it’s NOT because your metabolism is naturally slowing down. Rather, as we age, we often become less physically active. Or, maybe our diets change...which of course is a reason why our metabolism slows down. It’s not simply because of aging. Which means, if this is happening to you, you don’t have to accept it as reality. There are natural ways to stop weight gain and keep up your metabolism well into your 40s, 50s, 60s, and beyond. Personally, I drink bone broth regularly to keep my gut healthy and glowing. I also take probiotics to balance out my bacteria and maintain healthy metabolism. And of course, I intermittent fast twice a week to get rid of visceral belly fat. In fact, many adults over 50 years old are losing 6-14 pounds using this method--in just three weeks. Health Myth #3: Eat 6 Small Meals a Day The best way to maintain nutrition and lose weight is to eat a small breakfast, lunch, and dinner...with snacks in between each meal. Or, so we heard! One study found eating two larger meals (breakfast and lunch) is far more effective for weight loss than eating six smaller meals throughout the day. Eating only breakfast and lunch with equal calories to six smaller meals resulted in greater losses of liver fat and blood sugar levels while increasing insulin sensitivity. Then, researchers looked at folks who were inactive and ate smaller, more frequent meals. Only small amounts of protein positively impacted blood insulin levels and appetite control. There was no positive effect in weight control or body composition during frequent eating. But that’s not all. Scientists studied a group of people eating smaller, more frequent meals. They found no effect on fat burning, but here’s where it could be harmful. More frequent meals could increase hunger and trigger overeating. Your body gets so used to eating 6 times a day. So when you’re not feeding it that often, it will want more food. And therefore, you may end up overeating. And THAT’S how you end up gaining weight by accident. Finally, a study published in The International Society of Sports Nutrition found eating smaller, frequent meals does nothing for body composition or boosting metabolism. So don’t force yourself to eat 6 small meals a day. You’re only harming yourself and causing more, frequent hunger. And you’re certainly not speeding up metabolism. Instead, incorporate intermittent fasting into your weekly routine and gain lean muscle, boost your immunity, and fight inflammation. Health Myth #4: You Need to Exercise Long and Hard to Reap Benefits The fitness myths are endless, but I’ll start with the most common. Many of my patients wonder why they’re not losing weight, even after an hour on the treadmill a couple times a week. They wonder if they should just increase the time on the elliptical or treadmill to get better results. But that’s neither efficient NOR effective! Eating less and exercising more is not some magic formula for maintaining a healthy weight. We’ve got to consider other physiological reasons people gain weight and to help them reach a healthy weight. If you haven’t heard of High Intensity Interval Training, it’s where you do short bursts of intense (but not too crazy) workouts--like sprinting or weight training for thirty minutes. The key here is you’re doing 45 seconds of intense workouts, 15 seconds of rest each minute, for example...rather than 30 minutes of jogging. HIIT workouts like this are far more efficient for burning fat and toning muscle. You only need 30 minutes! Always remember: you can’t outrun a poor diet. So if you’re looking to slim down and trim inches off your waistline, make sure you’re also eating a healthy diet--like eliminating the NO foods and incorporating more YES foods from my Bone Broth Diet or my 80/20 plan. Health Myth #5: Exercise "Burns" Calories I alluded to this earlier, but you can’t “out-exercise” a bad diet. Meaning, if you ate a pasta dish worth 900 calories, burning 1000 calories on the treadmill won’t offset that. To burn fat and become lean, you need both a healthy diet AND consistent exercise. Combining quality foods with exercise is simply how you look and feel your best, naturally. Interestingly, exercise alone produced the least effects in studies. Turns out, your diet is much more effective than exercise alone. In addition, exercising more and eating less calories is NOT a way to lose weight, either. Our bodies are far more complex than that. And they need nutrition to stay healthy and burn off fat. So make sure you’re eating healthy--grass fed, organic meats with vegetables and fruits, and eliminating sugar and grains from your diet. Couple that with some interval training, and you’re on your way to a complete transformation! Health Myth #6: It's All About Calories In/Calories Out…A Calorie is a Calorie I’ll cut right to it: not ALL calories are made equal. If a candy bar is 200 calories and a salad is 400 calories, going with the candy bar will NOT help you lose weight.   Take a look at this study, and how it disproves the “calorie is a calorie” theory. Scientists compared two diets: lower-carbohydrate diets and lower-fat diets. Participants on each diet consumed the exact same amount of calories, but those on the low-carb diets lost significantly more weight than those on the lower-fat diets.   Surprise, surprise! That’s because of Health Myth #1. If you remember, we learned that fat is NOT bad for you. So low-fat diets won’t help you lose weight, right? And while we’re speaking of quality of calories, I’ll briefly mention the quality of food matters, too. I highly recommend eating only grass fed and free range meat and eggs if you want to reap the benefits of these foods. They contain more omega-3s and vitamins than its processed counterparts. What you eat matters. You won’t lose weight counting calories (at least not long-term) if you’re eating “dirty” foods. Processed foods tend to make you overeat, which ends up in weight gain. Cleaner, high protein and high fiber foods will curb your hunger longer while making you less likely to overeat. So when you’re at the grocery store or the restaurant, make clean choices! Health Myth #7: Breakfast is The Most Important Meal of the Day Sorry, moms and grandmas everywhere. Breakfast isn’t as important as you think, and I’ve got the studies to prove it. Researchers found no evidence that skipping breakfast slows down your metabolism or impacts weight loss. There’s no link between skipping breakfast and obesity, either. In fact, no real evidence exists that people who eat or skip breakfast have significant health benefits. Rather than just eating breakfast period, you need to look at the quality of foods you eat. If you’re eating a donut or French toast for breakfast, it doesn’t mean you’re healthier than a person who skipped breakfast altogether. Which is why quality matters. If you eat a high protein breakfast, you will perform better cognitively through the day and show that to-do list who’s boss. You’re also less likely to overeat throughout the day. But the same is true for any other meal! Rather than thinking of breakfast as the most important meal of the day (and completely ignoring the others!), we need to reclassify breakfast as similar to any other meal. And like any other meal, the quality matters. Love pancakes, but want to eat healthy? Try my favorite pumpkin pecan pancakes recipe. Breakfast may not be the most important meal of the day, but it sure can be tasty! Health Myth #8: Salt is Bad for You Are you seeing a trend here? Low-fat products don’t help you lose weight. And guess what? Neither does low-sodium! That’s because most “low-sodium” products are highly processed...and reducing sodium doesn’t make them that much healthier. Listen, salt is absolutely essential to health and is a crucial nutrient for nerve and muscle function. Salt also helps us regulate water and fluid balance. In fact, recent research challenges the idea that restricting salt can reduce your risk for heart attack or stroke. Make no mistake--this doesn’t mean you should pile on the salt and salty sauces. A diet with modest salt restriction and optimal potassium intake can help prevent or control hypertension and decrease cardiovascular morbidity and mortality. It’s all about balance, people! What if you’re salt-sensitive? Modestly reducing sodium is good for your blood pressure. But for everyone else, under-consuming salt can cause cardiovascular issues and could unsafely increase your blood pressure. That’s because salt contains minerals for regulating blood pressure, ensuring healthy bones, and maintaining proper fluid balance. So needless to say, your body does need some salt. I always opt for high quality salt--kosher or pink Himalayan--and I recommend you do the same.    Health Myth #9: Grains Are an Essential Food Group Remember that food pyramid you learned about in elementary school? And remember the base of the pyramid--the largest part of all--that says you need 6-11 servings of grains? I want you to set that aside for a moment. I’m not asking you to believe this myth right this moment. I’m only asking you stop from disbelieving and hear me out. The studies prove it: Grain intake (whether whole or refined) contributes to inflammation, higher body mass index (BMI), and belly fat. It’s simple as that. A lot of doctors and health experts will say you need whole grains because of the fiber. Well, guess what? You can get PLENTY of fiber in vegetables! I’m talking spinach, kale, squash...almost any vegetable is higher in fiber--and won’t add fat to your waistline. Remember, inflammation shows up in your belly, the weighing scale, and in your complexion. It stops you from losing weight, it bloats your midsection, and it causes skin problems--including redness, acne, uneven skin tones, and eczema.   Needless to say, grains are not an essential food group, and in some cases they can create inflammation that contributes to heart disease, diabetes, and cancer. So they can be quite deadly, too...especially if you’re eating it every day. Like that whole grain cereal you have every morning? Studies show wheat and other cereal grains can damage your gut lining, causing further inflammation and contributing to autoimmune disease. If you already have an autoimmune disease, chronic inflammation also puts your immune response in overdrive. How exactly do grains cause inflammation? Dietary lectins, found in high concentrations in grains--and especially wheat--puncture your gut lining wall. When your gut has holes in its lining. This is significant because 80% of your immune system is in your gut. So a “leaky gut” leads to autoimmune disorders, poor nutrient absorption, and other inflammatory conditions. Researchers measured the amount of inflammation caused by consuming wheat and other cereal grains. They looked at blood inflammatory protein levels, including cytokines and interleukin, that can create autoimmune responses. Turns out grains spiked these inflammatory protein levels and activated these inflammatory pathways. Which is why gluten-free diets (like my Bone Broth Diet and 80/20 plan) can reduce inflammation, and insulin resistance. Simply omitting gluten from your diet can prevent obesity and metabolic disorders. Plus, it will help you lose weight (and that stubborn belly fat!). Even though grains have phytochemicals, B vitamins, protein, and fiber...they also have “anti-nutrients” like phytic acid and lectins that block mineral absorption and cause chronic inflammation. So if you’re eating grains with vegetables and superfoods, you may not be reaping all of their benefits. The Truth About Your Health and Diet So there you have it, folks. I just went through 9 popular health myths you can now throw out the window. You can also throw out those fad diets floating around. A lot of them are built on these common health myths. And the problem with these fad diets are threefold: 1) They simply don’t work, 2) They lead you to believe you need to starve or only eat bland, unappetizing food, and 3) They aren’t sustainable in the long-term. That’s why I’m all about the TRUTH about what works for losing weight, and keeping it off. My 21-Day Slim Down Program is not only easy and delicious (pork chili or chicken cacciatore, anyone?)...it works in just 21 days, and beyond. You’ll lose inches off your waistline (up to 6 inches!) and drop up to 12 pounds in just 21 days. And if you follow the 80/20 plan after those 21 days, you’ll keep seeing results week after week. Keep thinking Big and living BOLD!