Keep your ticker in tip-top shape with these nourishing recipes.

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!

You probably already have the materials in your basement or recycling bin!

After 30 days of doing Dr. Kellyann Petrucci’s Bone Broth Diet, I am here to reveal my results. At the ripe, still young, age of 35, I gave birth to my second child, a beautiful baby girl. I knew that I might have a harder time losing the baby weight the second time around because I was...

Vegetarian Potassium-Rich BrothIf you are vegetarian you can lose weight on the Bone Broth Diet, but bone broth is replaced with a potassium-rich vegetable broth. Leafy greens, sweet potatoes, spinach, and zucchini are all potassium-rich vegetables that you can use to create a nourishing broth. Prep time: 20 minutes • Cook Time: 2 hours • Yield: 12 cups Ingredients: 2 medium or 1 large sweet potato/yam, scrubbed and cut into 2-inch pieces 1 bunch Swiss chard, cut into 2-inch pieces including the stems, about 6 leaves 2 to 3 big handfuls spinach, about ½ to ¾ of one 5-ounce box/bag 3 medium zucchini, cubed into 2-inch pieces 2 stalks celery, cut into 2-inch pieces 2 to 3 plum tomatoes, quartered (optional) 1 medium onion or 1 leek, cut the onion into wedges; slice the white part of the leek in 2-inch pieces ½ bunch parsley 2 cloves garlic, smashed 2 to 3 teaspoons salt 1 teaspoon ground black pepper or 8 whole peppercorns 2 bay leaves 1 or more tablespoons of coconut aminos (optional) Directions: Wash all the vegetables well and put all ingredients except for the coconut aminos into a large kettle. Cover with 1 gallon of filtered or bottled water. Put on high heat and bring to a boil, immediately reduce the heat to low, cover, and simmer for about 2 hours. When done, let cool, strain, and optionally add coconut aminos, one tablespoon at a time to taste. Store broth in the refrigerator in glass jars or covered containers. It will stay fresh in the refrigerator for about 4 to 5 days. If you are not using immediately, freeze for up to 1 month. Note: You can also cook in a slower cooker for about 8 hours on low. You can make half a recipe if you want a smaller amount.

Have you been told to add apple cider vinegar to your broth recipe? Learn how it will help you get the most nutrients from your chicken and beef bones.

Protein is an essential macronutrient. This means we need it in relatively large quantities (grams as opposed to micrograms) and we must obtain it from food. In this article, I’m going to dive in and explain why we need protein. And I’m also going to discuss how much protein you should be eating as well as the best sources. What is Protein? Proteins are large molecules found in humans and animals as well as plants. They are made up of chains of small molecules known as amino acids. When you consume large protein molecules, stomach acid along with digestive enzymes in your gut break them down into smaller chains (peptides) and eventually into individual amino acids–assuming everything is working properly. The digested proteins are then utilized by your gut bacteria and also absorbed through the lining of your small intestine into your bloodstream. From there the amino acids are shuttled throughout the body to create new proteins. You probably already know the amino acids are used to build and strengthen your muscles. But, that’s certainly not all! Proteins are what allow you to move. Proteins provide structural support within your cells. Proteins are responsible for transporting molecules within the cell as well as throughout the body. Proteins act as messengers, such as certain hormones, and send important signals to other cells and tissues. Proteins act as antibodies, which are a big part of your immune system. Essentially, they’re responsible for attacking and neutralizing foreign invaders. Proteins act as enzymes, which are the catalysts for the thousands of biochemical reactions that take place within your cells. This includes energy production. So as you can see, proteins play a HUGE role in your body. Without them, things would start to go downhill. And as I mentioned earlier, consuming dietary protein is the only way for your body to make the proteins it needs. Thus, a lack of protein in your diet can lead to numerous problems, including loss of muscle, fatigue, stunted growth, and weakened immunity among MANY other things. How much protein to eat for weight loss? As I just mentioned, consuming adequate amount of protein is necessary to build new muscle. And the more muscle you have, the more fat you’ll burn. Because muscle tissue is very active and requires more energy than less active tissues, such as your skin. However, when you’re losing weight by creating an energy deficit and moving your body more, you also have the potential to burn muscle tissue. Which is not good! Thus, eating enough protein, especially during weight loss, is essential to maintaining your lean muscle mass. Three other very important ways in which eating protein can support your weight loss efforts, include: Protein requires more energy to digest than carbohydrates and fat. This is known as the thermic effect of food (TEF). This means you’ll burn more calories (15 - 20% more) by eating a serving (4 oz) of chicken versus a helping of pasta. Protein doesn’t cause sharp spikes in your blood sugar and insulin. And maintaining optimal levels of blood sugar and insulin is an important component of weight loss, weight management, and type 2 diabetes prevention. Protein is satisfying and keeps you feeling full long after your meal. Thus, you’re less likely to overeat or snack between meals. Several studies have actually shown that when dietary protein levels are increased, fewer calories are consumed. In this study, participants quickly experienced an increase in fullness and a decrease in calorie intake after their protein intake was raised by 15% of their current diet. For the first part of the study, participants were required to eat their entire provided meals. Their protein intake was set at 30% of total calories. All participants maintained their weight during this phase of the study. Next, the study group was presented with the same meals, but they were told to only eat until they were full. And guess what? They ended up naturally eating over 400 calories less per day without being restricted. That’s huge! By the end of the study, there was a mean weight loss of approximately 10 lbs. And over 8 lbs of this loss was from fat specifically. Again, all from just increasing their protein intake by 15%. And this isn’t the only study of it’s kind. In this study, a higher protein diet led to an increase in fullness during the day. It also reduced late-night cravings as well as helped keep the participants’ minds off of food. And this was despite how many meals the participants ate per day. Another ding against the 6 meal a day myth! So hopefully now it’s clear, that when it comes to weight loss, protein is your friend. Recommended amount of daily protein for weight loss? The goal is to eat enough protein to build muscle, prevent muscle loss, and ensure your body has enough left over to perform all the other functions mentioned above. And how much that is varies from person to person. And it really depends on several factors, including your activity level, health goals, and age. However, in general, 90 grams to 120 grams of protein per day will cover most people. Or 30% of your total daily intake. Here are some reference points: 4 oz chicken breast = 35 grams of protein 4 oz salmon fillet = 23 grams of protein 1 cup of beef bone broth = 10 grams of protein Now, there’s debate about how much protein your body can absorb and utilize at once. However, this really only applies to body building. Studies have found that the muscle boosting effects of consuming protein after a workout maxes out at about 30 grams. This means a protein shake with 50 grams isn’t doing anything more for your muscles than a 30 gram shake. But, whatever isn’t used for building muscle can be used for all the other functions discussed earlier. Excess can also be converted into glucose and used to make energy in a process known as gluconeogenesis. However, on the flip side, if your body doesn’t quickly burn the glucose created, it can then be converted into fat. Because, unfortunately, it doesn’t get converted back into protein. Thus, I recommend spacing out your protein in even proportions the best you can. To keep your metabolism running high, to keep your blood sugar balanced, and to keep you full and satisfied. How does protein help your health? How protein helps with gut health? The health of your gut plays such an important role in how well your body is able to digest and absorb nutrients. When it comes to protein, your body needs an adequate supply of stomach acid as well as several other digestive enzymes and a healthy population of gut bacteria to effectively and efficiently break proteins down into amino acids. Otherwise, protein remains undigested in the gut. This can cause digestive distress and damage to the lining of your digestive tract. When this happens, large particles of protein can “leak” your bloodstream, which then triggers inflammation. This is one of the reasons why I love bone broth and hydrolyzed collagen so much. They are both great sources of highly digestible and easily absorbable protein. But they’re also a great source of glycine and proline (amino acids) that help repair the lining of your digestive tract. Slowing down to eat and thoroughly chewing your food can also go a long way. Chewing not only breaks the protein down into smaller pieces, but it also acts a signal to get your digestive juices flowing. How does protein affect aging? As you age, the ability for your body to process protein naturally declines. In addition, without proper nutrition and movement, your body naturally begins to lose skeletal muscle. This is known as sarcopenia. And it’s one of the leading causes of immobility among seniors. Thus, as you age, your protein needs may increase. Is there such a thing as too much protein? Yes, protein is essential. Yes, we need to eat adequate amount of protein. But, we also need room for lots of colorful veggies and healthy fats in our diet. So it’s essential not to crowd out these other important food groups by eating too much protein. While going over occasionally is not harmful, eating too much protein can become a problem for those with poor kidney function. Or, when you eat WAY too much protein on a regular basis. You see, protein digestion creates nitrogen waste products, which must be filtered out of the blood by your kidneys. Thus, when you eat a lot more protein than your body needs, it can put unhealthy levels of stress on your kidneys. In addition, your body requires water to digest protein. Which means eating too much protein without increasing your intake of fluids could lead to dehydration. And with dehydration comes a whole host of other problems. Protein quality matters for weight loss. Eating meat from unhealthy, factory-farmed animals is not doing your body any good. These meats are inflammatory and could possibly contain growth hormones, antibiotics, and other harmful additives. Thus, it’s important to eat meat from healthy, pasture-raised animals. Meaning animals free to roam outdoors with lots of space and fed a natural diet free from pesticides. This is true for fish as well. You’ll get the biggest bang for your buck with wild cold-water fish, such as Alaskan salmon. In Conclusion, how does protein help weight loss? I’ve covered quite a bit of information this is article. So let me summarize the key points: Protein is an essential macronutrient that we must obtain from food. Eating adequate amounts is important to maintain good health as well as lose weight. How much protein your body needs depends on several factors, including your activity level, health goals, and age. The best sources of protein come from healthy, pasture-raised animals and wild fish. So please be sure to include high quality sources of protein in your diet. But there’s no need to overdo it. Three to four ounces of chicken, steak, or fish is typically all you need at any given time. And your meals should most often include a combination of protein, fruits and veggies, and healthy fats for optimal health and a slim waistline. Keep Thinking Big and Living Bold!

I’ve said this before, and I’ll say it again and again: health (and illness) starts in your gut. If you have poor gut health, you’ll experience anything from wrinkled skin, to weight gain, to low mood and immune health. We can thank (or blame) the standard American diet (SAD) for most of our gut concerns. We’ve been told for too long that foods like whole grains and soy are good for us — when they’re two major culprits making your gut sluggish! It’s never too late to heal or reset your gut, naturally. You can start today by changing your lifestyle and diet to support gut-healing foods. It’s no surprise what we put into our bodies plays a huge part in our gut health. How to get rid of bad bacteria in your gut? 1. Get rid of the toxins in your diet. These foods are causing inflammation in your body and making your gut sluggish: Alcohol Caffeine Conventionally raised, non-organic raised meats. These are high in omega-6 oils, which leads to chronic inflammation. (Instead, eat pastured or grass-fed meats) Yes, even whole grains. Processed foods Refined sugars (Get the full list of sugars to avoid here) Seed oils like canola, sunflower, grapeseed, and even vegetable oils. These are also high in omega-6 oils your gut doesn’t want! If you keep eating these pro-inflammatory foods, you’re poisoning your body and quite frankly, setting your gut on fire. 2. Fill your diet with fermented foods Popular fermented foods include kefir, sauerkraut, and kimchi. These are rich in probiotics — the good bacteria your intestines need for optimal digestion and health. Your gut loves food like these! Best of all, you can find them at your local health foods store. And they’re packed with flavor to add to any meal. 3. Take a powerful probiotic Taking a probiotic daily floods your body with good bacteria like lactobacillus acidophilus and bifidobacterium lactis. You may not be able to eat kimchi or sauerkraut everyday, so this is your best option if you want to quickly reset your gut. And because probiotics are filled with good bacteria, it puts your gut on the fast track to strengthening. Just don’t forget to take it every day. 4. Avoid antibiotics like the plague Antibiotics get rid of ALL your healthy gut flora — they’re the opposite of probiotics. Sometimes doctors are too quick to prescribe them. If you absolutely must take antibiotics, ask your doctor about also taking a probiotic supplement at the same time, and when you’re safe to do so. If you’ve taken a lot of antibiotics, then you REALLY need this gut reset! 5. Take a multi-enzyme supplement (preferable after every meal) Digestive enzymes break down the foods we eat so we absorb its nutrients. But certain things can decrease our digestive enzymes, like aging and chronic stress. So, even if you eat healthy foods, you may not get all the nutrition you need. That’s why I recommend you take an enzyme supplement such as carbohydrases (break down carbohydrates), lipases (break down fats), and proteases (break down proteins). 6. Consume natural gut-healers In addition to probiotics and fermented foods, these will help the walls of your gut: Aloe vera Vitamins A, C, and E L-glutamine Omega-3 fatty acids 7. Relax to support gut health Easier said than done, right? Look, I know stress happens. Your life gets busy, and maybe you forget to do a daily relaxation practice. But that’s bad news for your gut, because stress contributes to a leaky gut. Think about it... aren’t your stomach and your digestion two of the first things affected during an emotionally difficult time? In fact, your gut is where the majority of your body’s serotonin resides, which is why it’s referred to as the “second brain.” So, give yoga or meditation a try. Take a spa day, get a massage, and simply take it easy. Your gut and entire body will thank you for it! 8. Sip at least one cup of bone broth a day I’ve saved the best for last, folks! Bone broth keeps your digestion on track and helps strengthen the gut lining and thanks to the beneficial amino acids glycine and glutamine as well as glucosamine and chondroitin.Glutamine is an amino acid that supports a healthy gut by protecting the gut lining, and providing fuel for the cells of the small intestine. Glycine is an amino acid that stimulates stomach acid secretion thus supporting healthy digestion. Glycine is also a key part of bile acid, which plays a huge role in fat digestion and supporting healthy cholesterol levels.Glucosamine and chondroitin create healing mucus, which soothes intestinal distress. It also facilitates the passage of food, and strengthens the good bacteria while weakening bad gut bacteria.Did I mention it tastes delicious, too? It keeps me satisfied throughout the day and curbs any sugar cravings (take that, Sugar Demon!). No matter what your health is like right now, remember that healing (and weight loss!) starts in your gut. When you do a reset, miraculous things happen! Keep thinking Big and living BOLD!

I remember cooking with my Grandma in January… the wonderful smells of orange, cranberry and nuts she used to liven up her winter dishes... Those flavors are the inspiration behind this “wintery” mix of tantalizing tastes all rolled up in this Orange Cranberry Nut Shake. Prep Time: 3 Min – Yield: 2 servings ½ cup unsweetened almond ¼ cup full fat coconut milk 1 packet Collagen Cooler - Orange Cream ½ cup unsweetened cranberry juice or cranberries ¼ teaspoon pure vanilla extract 1 tablespoon almonds almond butter Pour liquids into blender first then add all other ingredients. Blend well. Optionally, top with a dash of cinnamon or nutmeg. Note: For a post workout shake, coconut water is a good choice. Add-ins: To add even more nutrients to your shake you can add 1 tablespoon of any of the following. Flax seeds add fiber, protein, and omega-3’s Chia seeds add fiber and protein Hemp seeds add a nutty flavor and protein Greens such as spinach, kale, chard, parsley, etc. add vitamins, minerals, and fiber Enjoy!

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What if I told you some of the very foods you’re already eating–some we were told are “healthy” are actually pro-inflammatory and ruining your health? I’m talking inflammation, weight gain…that’s what these foods are doing to you! Even worse, by eating these foods regularly, they put you on the fast track to disease: diabetes, heart disease, obesity, infertility, sometimes even cancer. And that’s not what you want, is it? To get a solid understanding of why pro-inflammatory foods are bad for you, let’s start with what they are. What are Pro-Inflammatory Foods? Pro-inflammatory foods are anything your body can’t fully utilize, metabolize, digest, or eliminate…causing waste, debris, or harm to your gut (which makes up 80% of your immune system!). And guess what? Pro-inflammatory foods are found EVERYWHERE. In most foods at the grocery store, menus at a restaurant, and even worse–your own kitchen! I bet if you look inside your pantry and read one of the food labels, you’d be shocked to see what’s in some of the food you’re eating. So Who are the Pro-Inflammatory Culprits? I know this might be hard to believe, because you’ve probably read or been told some of these are healthy for you. I’m here to tell you the truth. And that is, the pro-inflammatory foods causing harm to your body are: Gluten Added sugars Poor-quality oils Soy products I know this may be shocking for you, so hear me out–and let’s dive into each. Pro-inflammatory Food #1: Gluten You probably grew up hearing you should be eating whole grain wheat for the fiber. Hey, I did, too. What you DIDN’T hear is: gluten, found in wheat, rye, barley and spelt, causes a ton of inflammation in your body…giving you belly fat, unnecessary weight, and a sick, leaky gut. Gluten damages the good, important microbiome in your intestinal tract, leading to inflammation that causes a “leaky gut.” And guess what this systemic inflammation causes? Obesity. And remember, a weakened gut leaves you at risk for every modern-day disease out there. The truth is, our bodies aren’t adapted to eating gluten, especially in large quantities. So, your gut has no idea what to do with wheat. Eating them is like putting kerosene in your gas tank instead of gasoline. Ouch. Gluten robs you of nutrients. It saps your body of the nutrients it needs and interferes with absorption of vitamins and minerals from food, leaving your cells starving. That means if you eat gluten–even after all the healthy food in the world–it won’t matter. You won’t reap the nutritional benefits, and you’ll actually age more rapidly. Gluten spikes your blood sugar. That’s right, your body turns gluten into sugar…which constantly raises your blood sugar. This puts you at risk for obesity, metabolic syndrome, and diabetes. Even worse, it makes you tired throughout the day. No wonder you get sleepy at 2pm if you have gluten for lunch! Which is why the gluten-free diet is so popular these days. People are finally waking up to the truth–that gluten poisons your body. But don’t do what I did when I went “gluten-free,” and that’s go overboard with gluten-free products. Just because it doesn’t have gluten, doesn’t mean it’s healthy. Anything with potato starch or cornstarch will zap the energy out of you. Luckily, there are fabulous gluten-free and even grain-free substitutes, like almond flour, coconut flour, cassava flour, and arrowroot for baking. Squashes, pumpkins, sweet potatoes, and zucchini are all ingredients you can use to create hearty, satisfying meals. Pro-Inflammatory Food #2: Added Sugars There are SO many remarkable benefits to cutting out sugar. One of them is waking up energized in the morning from a night of restful, undisturbed sleep. You also defy aging and get glowing skin, lose weight, and so much more. To be honest, I like sweets. If I could, I would be living on Paleo baked goods. Really, I would! Instead, I keep sugar to a minimum and I’m smart about what kind of sugar I eat. My Sugar Checklist Insulin Level: How will this sugar affect my insulin levels? Hormones: How does this sugar affect my hormones? I’m talking about leptin, the guy who regulates your hunger. Leptin is the master “hunger hormone,” and you don’t want to mess with him! When leptin gets out of whack, you have a hard time dealing with cravings and controlling your weight. You can also become “resistant” to leptin, which creates a metabolic mess… Fructose Percentage: How much of this sugar is made up of fructose? I’m not a fan of fructose. It messes with your blood sugar levels and your leptin levels to make you hungry! Which is why I say agave is a “no” sweetener–it has a high fructose percentage. But don’t confuse this with fructose in fruit. Fruit is packed with water, fiber, vitamins, and antioxidants. Just pick fruits with less fructose, like berries, cherries, avocado, and tomatoes. So what makes sugar bad? Beyond making you gain and keep weight, sugar also… Feeds cancer cells (this should be enough to cut it out!) Causes hypoglycemia Causes gastro-intestinal issues, including increased risk of ulcerative colitis and Crohn’s disease Decreases your absorption of protein and minerals Causes food allergies Causes inflammation Gets you addicted to eating MORE sugar! Remember, we’re talking about added sugars. The ones that show up in every foods like mustard, salad dressings, deli meats, dried fruit, nut butters, and SO much more. Here’s a long list of no-no added sugars: agave, agave nectar, barley malt, beet sugar, brown rice syrup, brown sugar, cane can crystals, cane juice, cane sugar, caramel, corn sweeteners, corn syrup, corn syrup solids, fructose, date sugar, dehydrated cane juice, dextrin, dextrose, evaporated cane juice, galactose, glucose, glucose solids, high fructose corn syrup, invert sugar, lactose, malt syrup, molasses, palm sugar, rapadura, raw cane sugar, rice syrup, saccharose, sorghum syrup, sucanat, turbinado and many others As a rule of thumb, if it has an –ose, or –tol, it’s a toxic sugar you must avoid! And here’s a list of added “dead-to-you” sugars: Acesulfame K/Acesulfame Potassium (Sweet One, Sunett), Aspartame (Equal, NutraSweet), Saccharine (Sweet’N Low), Stevia that’s white/bleached (Truvia, Sun crystals), and Sucralose (Splenda). And don’t think for one second you’re safe with diet soda. Recently, researchers took sucralose (a popular sweetener in diet soda) and tested them on stem cells in a Petri dish. After only 12 days, they checked that Petri dish, and were shocked..they found more genes showing fat creation and inflammation! Plus, they noticed more fat droplets in the cells themselves, which could contribute to metabolic dysfunction. Artificial sugars can mess with your brain and nervous system…and definitely won’t make you drop any pounds. That’s because as soon as you taste them, your body releases insulin BEFORE it realizes there isn’t actually sugar (glucose) there. This makes you crave more glucose, and makes you hungry. So, you may end up overeating, and gaining weight! So what sugars can you have? I like to keep it clean. Any added sugar is a once-in-a-while treat. The sweeteners I stick to for baking, cooking, or adding are sugars derived from nature as much as possible–and not a factory. My “YES” Sweeteners include: Coconut, date, palm sugar, raw honey, maple syrup, 100% fruit jam, apple juice concentrate, apple sauce, dates, smashed bananas, blackstrap molasses, and Green Leaf Stevia. Some Paleo people are far stricter–I try to be reasonable and practical. It’s great to have options, right? Just remember to be totally aware of how the sugar is made, how our body processes it, and how much is in whatever you’re eating. Pro-inflammatory Food #3: Poor-Quality Oils You wouldn’t use low-quality makeup that damages your skin or gives your allergies, would you? So why would you put poor-quality oils in your body? Consuming bad oils is like putting the regular gas into a diesel car. And I’m here to call out the bad oils you probably think are good for you. Like vegetable oils, for example. The sound of “vegetable oil” sounds healthy, doesn’t it? It’s got to be made from vegetables! Let me tell you, the stuff is crud. Same goes for canola oil, sunflower, and safflower oils. Oh, and don’t forget corn, cottonseed, palm kernel, peanut, and soybean oils and margarine. All bad, bad, bad. But bad can mean a variety of things. So I’ll dive into each: Damaged: A lot of oils you’re buying from the grocery store are probably already poison. The light-colored bottles don’t help–light causes the oil to oxidize and become damaged. It would be like peeling a banana and leaving it on the shelf. The banana would oxidize and turn brown…and become damaged. Oil is the exact same thing! When it’s exposed to heat and light in the grocery store, they’re like Kryptonite to Superman–stealing our strength and leaving us powerless. Processed: How much oil is really in a sunflower? Think about it. They’ve got to do a lotto get some oil out of that. It’s not really an oily plant, which means the oil itself is highly processed. Rancid: Rancid fat means a rancid body. This means inflammation, which if you are feeling any aches or pains, have a health condition weighing on your, or are just plain pooped out all the time…you’re probably experiencing inflammatory problems. Oh, and it’s not helping you lose weight, either. I highly suggest a simple blood test C Reactive Protein (more on that here.) Wonky: Building off on “rancidity,” the biggest reason that these oils create inflammation and other health issues is because the Omega 6 (pro-inflammatory oil) is much higher than Omega 3 oils (anti-inflammatory oil). In fact, the numbers are complete skewed–and hence, wonky! So, pay attention to these ratios. All these kinds of oils are aging us and giving us disease. And, they’re making us fat! Millions of years ago, diets were abundant in seafood and high in Omega-3 fatty acids. They were also low in omega-6 seed oils. In fact, our hunter-gatherer ancestors consumed omega-6 and omega-3 fats of roughly 1:1. This is the ideal ratio of Omega-6 to Omega-3. Guess what today’s ratio in our modern diets? It ranges from 15:1 and 22:1! That’s WAY off, if you ask me. We’re consuming 20 times too much of inflammatory oils! Back then, they didn’t have all these oils and cereal grains. With the onset of the industrial revolution about 140 years ago, came the birth of these new age oils causing human suffering. Plus, an analysis published in 2010 by the American Journal of Clinical Nutrition concluded a relationship between saturated fat and heart disease or stroke. This study pooled together data from 21 unique studies that included almost 350,000 people–11,000 developed cardiovascular disease–tracked for an average of 14 years. But you don’t have to let these garbage oils affect you. Don’t let your fats and oils become another pro-inflammatory food. Which if you remember, a pro-inflammatory food is: “Anything your body can’t fully utilize, metabolize, eliminate or digest–causing waste, debris, or harm to your gut.” Instead, eat these HIGH quality oils: Avocados: Full of monounsaturated fats, which are incredibly healthy. Add some in your salad, mash it up and use as a dip for veggies, or just eat it with a spoon. Butter and ghee: Butter from grass-fed, pasture-raised cows and organic, grass-fed ghee (also known as clarified butter with milk solids removed) are fantastic cooking oils! They stay stable at high heat. And not to mention, they taste absolutely delicious. (If you’re losing weight on my Bone Broth Diet, or super-sensitive to milk proteins, you may want to stick to ghee–it has the milk proteins removed.) Coconut fats: Incorporate coconut through coconut butter, flakes, coconut milk, and fresh coconut. I like to add a little bit of coconut fat to my coffee for an extra boost! Nuts and nut butters: Nuts can get tricky, and I’ve talked about this on the Dr. Oz show before. I recommend almonds, Brazil nuts, cashews, chestnuts, hazelnuts, macadamia nuts (BEST Omega-6 to Omega-3 ratio of all!), pecans, pistachios, and walnuts. That gives you a ton to choose from, right? Just remember to keep them in moderation. Oh, and peanuts and peanut butter are off the table. They’re actually a legume and are very inflammatory! Oils: So what oils should you have? Try avocado oil, coconut oil, macadamia oil, walnut oil, and olive oil (for drizzling only! Don’t heat or cook too high as it doesn’t stay stable at high heat.) Seeds: You can sprinkle your salad with pine nuts, pumpkin, sesame, and sunflower seeds. They’re fabulous Paleo choices and taste great! They’ll give any salad some texture. Animal fats: Don’t throw away that extra fat! Animal fats get you really healthy when they come from a healthy animal–organic, grass-fed, pasture raised. If you’re worried about heart disease, worry more about these oils than these healthy fats! Research shows us that inflammation is like charred glass on our vessels causing heart attacks–not healthy fats. Some examples are tallow (beef fat), lamb fat, duck fat, and schmaltz (chicken fat). Oh, did I mention it makes anything you use it for taste rich and decadent? Try sauteéing some veggies and smell and taste the difference! Pro-inflammatory Food #4: Soy Products I have a confession. Back in college, I used to be obsessed with Boca burgers and those rubber links called tofurkey dogs. I used to bring them all the time to picnics–my poor friends! But I thought I was doing them a favor. After all, I wasn’t called the “Supreme Goddess of Nutrition” for nothing. Well, it wasn’t until I found out the truth about soy–and what pro-inflammatory foods are–that I healed my endometriosis (awful cramps every month that kept me practically bedridden). Once I got rid of all those pro-inflammatory foods, I healed myself completely and looked and felt my very BEST. And here’s the thing: Soy–just like gluten, sugar, and poor quality oils–is a pro-inflammatory food. Now, you may have heard or read that soy is “healthy.” And quite frankly, it’s promoted as health food. But just like all the other health myths you’ve been led to believe…guess what? You’ve been totally misled about soy. Plus, soy is found in every packaged, processed food in our modern world. Did you know the “beef” tacos at Jack in the Box contain a ton of soy? Talk about mystery meat! And pick up any boxed or wrapped food at the grocery store. You’ll see soybean oil, soy flour, soy isolate, or soy lecithin as one of the ingredients–and probably in foods you would never expect. Which is why when you’re grocery shopping, you gotta play detective and find out what you’re REALLY putting in your body. Okay, so you know soy is bad. But what exactly does it do to our bodies? To put it bluntly… Soy phytoestrogens disrupt endocrine function…causing infertility and breast cancer (!!!) in women. If you need more reasons to quit soy, here are more… Men, listen up. If you drink soymilk (1 cup/day), you could have a 50% lower sperm count than men who don’t drink soymilk! Babies fed soy-based formula have 13,000 to 20,000 more estrogen compounds in their blood than babies with milk-based formula. Infants taking soy formula receive the estrogenic equivalent of at least five birth control pills per day! Soy contains phytic acid, which cuts absorption of calcium, magnesium, and zinc–all minerals your body needs to stay healthy Processing soy (like the soy you get in soy burgers, hot dogs, etc.) results in the formation of lysinoalanine and carcinogenic nitrosamines (got that?)–both toxic stuff your body does NOT need! Eating soy increases your body’s need for B12, Vitamin D (which too many of us are low in) MSG, a neurotoxin, is formed during soy processing Women consuming the equivalent of 2 cups of soymilk a day provide the estrogen equivalent of one birth control pill …and there’s so much more! Bottom line is, soy leaves makes your gut sick, and fuels inflammation. If you’re thinking, Hasn’t soy been consumed safely in Asia for years? Here’s the best answer to that: Asians don’t consume as much soy as you think. Average soy consumption in China is 10 grams (2 teaspoons) and about 30 to 60 grams in Japan. That’s not much! Soy is used as a condiment, not as a meal of replacement of meat like we do. The soy we eat is HIGHLY processed. Whereas, soy products in Asian countries are fermented and unprocessed. The fermentation makes quite a difference. Fermentation neutralizes the pro-inflammatory properties in soybeans. And what if you’re vegetarian? If you absolutely must have soy, it’s important to keep it as natural and unprocessed as possible. It’s also important to keep it fermented. That means you should look for: Natto Tempeh Unprocessed tofu Make sure it’s all non-GMO, plant-based food! Otherwise, get soy out of your life for good. Opt for (unsweetened) almond milk and grass-fed beef burgers. It’s better for you, and tastes a WHOLE lot better! Now you know all the pro-inflammatory foods (that’s gluten, sugar, poor quality oils, and soy), why they’re bad for you and what they do to your body…hopefully it makes it easier for you to cut them out. How to Easily Cut These Pro-Inflammatory Foods Out of Your Diet For Good If you’re having trouble cutting them out, and you’re looking for restaurant-grade recipes without any of these foods…check out my Quick Start Kit. I’ll show you how to eat a clean diet your body, taste buds and your skinny jeans will love! Keep thinking Big and living BOLD!

As seen on Good Morning America! As I said on the show, this pork chili is PERFECT for Super Bowl parties, tailgating, and any winter get-together and is a prime example of how EASY and DELICIOUS it is to lose weight and get healthy on my Bone Broth Diet. Order your copy today. Prep Time: 15 minutes Cook Time: 45 minutes YIELD: 4 servings 1 tablespoon olive oil 1 pound pork tenderloin, cubed 1 teaspoon Celtic or pink Himalayan salt 1⁄2 teaspoon freshly ground black pepper 1 medium onion, chopped 2 cloves garlic, minced 1 green bell pepper, chopped 4 ounces mixed mushrooms, sliced 1 jalapeño pepper (optional), seeded and minced (wear gloves when handling) 1 can (28 ounces) crushed tomatoes 1 cup Beef Bone Broth 1 teaspoon ground cumin 1⁄2 teaspoon dried oregano 2 or 3 scallions, thinly sliced In a large pot, heat the oil over medium heat. Season the pork with the salt and pepper, add to the pot, and brown on all sides, about 2 minutes per side. Remove the meat from the pot. Add the onion and garlic to the pot and cook until softened, about 4 minutes. Add the bell pepper, mushrooms, and jalapeño (if using) and cook until beginning to soften, 3 minutes more. Return the meat to the pot and add the tomatoes, broth, cumin, and oregano and bring to a boil. Reduce the heat and simmer until thickened, about 30 minutes. Season to taste with salt and black pepper. Serve topped with scallions. Try it for the big game. And always remember, if you don’t have time to make your own bone broth, visit my store and I'll deliver some to you!

Cutting back on starchy foods like potatoes and pasta is a big key to losing weight and keeping it off, however, once you reach your goal weight, there’s a type of starch that may actually help you keep that belly fat off. It’s called resistant starch.Resistant starch is a type of starch that resists being digested in your small intestine and instead, it’s fermented in your large intestine. Because it doesn’t break down and get turned into sugar in the small intestine, resistant starch doesn’t hike your blood sugar and insulin levels like non-resistant starches do.In addition, the fermentation process that breaks down resistant starch in your lower intestine creates beneficial molecules including butyrate—a short-chain fatty acid that helps you burn more fat.Resistant starch also act as “fertilizer” for your gut bugs, fostering a healthy microbiome. And because it’s high in fiber, resistant starch fills you up so you’re less likely to overeat.Introduce resistant starches slowly though. Overloading your gut with resistant starch can cause gas and bloating.Get your resistant starch from whole foods, not potato starch. Resistant starch appears to be more beneficial when it’s combined with other soluble and insoluble fibers, and there’s some evidence that resistant starch eaten in isolated form can actually be bad for you.Oats are one of the most convenient ways to add resistant starch to your diet.Try this recipe once you've reached your goal and remember, start with just a little resistant starch to see how your body reacts. Ingredients: 4 scoops Dr. Kellyann's Complete Collagen Protein 3 cups quick-cooking oats 1/2 cup coconut sugar 2 tsp baking powder 1 tsp salt 1 tsp ground cinnamon 4 large eggs 1 cup unsweetened almond or coconut milk 1⁄2 cup ghee or grass-fed butter, melted Directions: Preheat oven to 350°F. In a large bowl, combine collagen protein powder, oats, coconut sugar, baking powder, salt and cinnamon. In another bowl, whisk eggs, milk and butter. Stir into oat mixture until blended. Spoon into a greased 9-in square baking pan. Bake 40-45 minutes or until set. Serve warm and enjoy. Makes 8 Servings

When you hear the word electrolyte, what comes to mind? It seems most people know that they need electrolytes, especially after a good sweat. But do you know electrolytes are also crucial after (and before!) a night of drinking? And that you also need electrolyte balance every day? If not, you’re not alone. So let me explain... What are electrolytes? Electrolytes are minerals that dissolve in water in your body and produce charged ions. Many vital processes rely on the electrical current that’s created. The mineral electrolytes I’m referring to include: Sodium Potassium Chloride Magnesium Bicarbonate Phosphorous Now, before I go any further, I want to point out that — although the media would love you to think otherwise — sports drinks are NOT the only source of these minerals. In fact, the electrolytes in many sports drinks come from refined salt and synthetic sodium citrate and monopotassium phosphate. Plus, they contain a bunch of other junk, such as artificial colors, modified corn starch, and sugar. Why does your body need electrolytes? Maintaining a good balance of electrolytes is essential to your health, because electrolytes mingle with each other and various other internal structures to assist with a variety of vital functions. Key Functions of Electrolytes Maintaining optimal fluid balance, so your cells don’t explode or shrivel up Regulating nerve function, which allow your nerves (and other tissues) to send and receive critical signals throughout the body Contracting and relaxing muscle tissue, including your biceps and your heart Regulating the pH level within your blood It’s also worth noting that these minerals play many other important roles in the body in addition to acting as electrolytes. For instance, calcium and magnesium are both necessary for strong bones and teeth. Calcium is also involved in blood clotting. And magnesium is involved in over 300 biological processes, including energy production and DNA synthesis. Electrolyte Balance Disruptors You probably already know that your body loses electrolytes through your sweat, which could lead to an imbalance, especially after intense or prolonged activity. It makes sense, then, that you’d want to replenish your electrolytes after a workout. You may also experience electrolyte imbalance when the weather is warmer, and, as I mentioned above, after a night of enjoying one too many cocktails, since your body uses electrolytes to convert the toxins in alcohol and expel them through the urine. What else causes electrolyte imbalance? Not drinking enough water. However, drinking too much water, especially in the absence of electrolytes, can also be a problem. Rapid fluid loss from frequent bouts of diarrhea or vomiting. Kidney disease, as your kidneys are responsible for regulating the concentration of electrolytes. Poor nutrition. Processed junk food contains very few to no electrolytes. On the other hand, whole foods from nature are loaded with them. Rapid weight loss can also lead to an electrolyte imbalance, so paying close attention to your fluid and electrolyte intake during weight loss is very important. What are the signs of an electrolyte imbalance? There are a wide range of symptoms you could experience from an electrolyte imbalance. It really depends on which electrolytes are out of whack, and whether your levels are too high or too low. But in general, here are some common signs: Twitching Weakness Fatigue Muscle spasms Erratic heartbeat Raise or dip in blood pressure Disorientation Numbness Dizziness Vomiting Loss of consciousness What are the healthiest ways to balance your electrolytes? DON’T DRINK GATORADE! (or any sports drink really) Instead, drink a low-to-zero-sugar electrolyte drink, or, my personal favorite, bone broth, which is a solid source of hydration, protein, and minerals like potassium. Eat a nutrient-rich diet full of colorful fruits and veggies, wild fish, nuts, seeds, and meats from healthy, pasture-raised animals Stay hydrated, especially when temperatures are high Replenish after prolonged and/or intense exercise as well as after rapid fluid losses What are the best sources of electrolytes for replenishment? While all electrolytes are important and must be consumed daily, the two primary electrolytes that are lost through sweat include sodium and potassium. However, for light exercise, filtered water is often all you need as long as you’re also eating a mineral rich diet. When water isn’t enough, adding ⅛ - ¼ teaspoon of sea salt to your water and eating half of an avocado or a full banana will do the trick. However, if you add ⅛ - ¼ teaspoon of sea salt and a cup of spinach to your post-exercise shake, you’ll get a healthy dose of sodium, calcium, magnesium, potassium, and phosphorus along with many other nutrients. Now that’s impressive! Many people rely on coconut water, which is another option. It is a good source of potassium. And one cup provides approximately 250 mg of sodium. But after intense or prolonged exercise, especially in warm weather, this might not be enough for fitness buffs. And two cups deliver quite a bit of sugar. Bone Broth for “Pre-Gaming” If you’re heading out for the evening and you expect to enjoy some good food and cocktails, drinking bone broth before you go will help fuel your body with a good balance of nutrition… and it fills you up so you may actually end up eating and drinking less. Now, I’m not saying it’ll cure or prevent hangovers, but by supplying your body with essential nutrients and electrolytes — which also support optimal gut health — you’re helping your body’s functions perform at their best. Keeping your electrolytes balanced starts with being mindful of your activities, the weather, your fluid intake and output, and more. Take care to take care. It’s all about balance.

The easiest way is to follow what I call the 80/20 plan. For 80% of your meals, stick to the slimming foods that should be your framework —…

As a naturopathic doctor, I have made it my mission since day one to inspire my patients to transform into a healthier, happier version of themselves. Living a healthy lifestyle doesn’t have to be hard… you just need the right tools. If you’re looking to eat healthier follow my Bone Broth Diet or my Bone Broth Lifestyle guidelines and use the 7-Day meal plan below to get started. MAKE A NOTE... Smoothie and Power Bowl recipes are typically 1 serving so adjust according to the number of people you are serving. Other recipes are typically for 4 servings (unless indicated otherwise) and the meal plan is created for one person so adjust your recipes accordingly. For recipes that are 4 servings: For one person, cut any 4-serving recipes in half and you to get two meals. For two people make 4 servings to get two meals for each person. For four people double the recipe to get two meals for each person. MAKE YOUR WEEK EASIER... Cook on certain nights and have leftovers or batch cook on the weekends and be prepared with ready meals all week. If batch-cooking on one day for the entire week consider freezing the meals you plan to eat later in the week and simply refrigerate the meals for early in the week. CONSIDER INTERMITTENT FASTING For optimal weight loss, adding intermittent fasting to your daily routine can be a game-changer. I have two options for intermittent fasting that I like to recommend: a daily 16:8 schedule and a weekly 5:2 schedule. On both options I recommend using bone broth to make it easier--no white-knuckling required!Daily 16-Hour Fasts (16:8)When intermittent fasting on a daily basis I recommend replacing breakfast with 1 to 2 cups of bone broth and condensing your remaining two meals into an 8-hour window (fasting for 16 hours). This works best when following a healthy lifestyle plan like my Bone Broth Lifestyle. And bonus: if you consume just one cup of bone broth before your meals, you can enjoy your second cup of bone broth any other time during the day!Twice Weekly Fasts of 24-36 Hours (5:2)Five days a week, follow my portion guidelines for meals in the Bone Broth Lifestyle guide or in the Bone Broth Diet book. Two days a week, fast for 24 to 36 hours, consuming only water, and up to 4 cups of bone broth during the fasting period. I recommend non-consecutive fasting days. MONDAYBreakfast: Baked Eggs Cups with Spinach*Lunch: Greek Power Bowl* (double this recipe)Dinner: Meatball Poppers* with Sweet Potato Fries TUESDAYBreakfast: Strawberry Smoothie*Lunch: Meatball Poppers* with Sweet Potato Fries (use leftovers)Dinner: Chicken and "Rice" Soup* WEDNESDAYBreakfast: Baked Eggs Cups with Spinach*Lunch: Greek Power Bowl* (double this recipe)Dinner: Creamy Chicken Curry THURSDAYBreakfast: Blue Green Smoothie*Lunch: Chicken and "Rice" Soup* (use leftovers)Dinner: Shrimp Pad Thai Buddha Bowl* FRIDAYBreakfast: Protein CrepesLunch: Creamy Chicken Curry (use leftovers)Dinner: Stuffed Portobello Mushrooms* SATURDAYBreakfast: Kimchi Omelet*Lunch: Stuffed Portobello Mushrooms* (use leftovers)Dinner: Grilled Hamburger and Veggies* SUNDAYBreakfast: Sausage & Squash Breakfast HashLunch: Grilled Hamburger and Veggies* (use leftovers)Dinner: Slow Cooker White Chicken Chili* * Bone Broth Diet & 10-Day Belly Slimdown Approved ENJOY SNACKS IN MODERATION… My go-to snack is a cup of bone broth and I encourage all my patients to add 2 cups of bone broth to their daily diet in place of sugary snacks. Bone broth is very filling, loaded with nutrients and protein, and very low in calories and when consumed in place of sugary drinks and snacks you lower your sugar and calorie intake. Bone broth is also great for curbing sugar cravings and thanks to the protein it helps you stay fuller longer. It can fill you up, without adding pounds!In addition to 2 cups of bone broth each day you can enjoy one to two of the following each day: ½ cup or small piece of fruit 1 closed handful of nuts 1 serving of olives or pickles 1 Collagen Fiber Bar 1 Collagen Smoothie BONUS: you can download this meal plan here. Bon Appétit

For decades, nutritionists have argued eating more fiber helps you lose weight and keeps you lean. Ample research backs this up. Studies show those who get more fiber in their diets have a healthier body weight, less fat, and a better body mass index (BMI), even after adjusting for other factors. But, exactly why eating fiber keeps you healthy has been a bit of a mystery. Until now. Like so many other health issues, it all comes back to your gut. The health of your gut affects everything from your immune system to your moods. More and more studies connect poor gut health to inflammation, and pretty much every disease on the planet including obesity. Sadly, our contemporary diet, full of sugar and processed food, wreaks havoc on the delicate balance of bacteria in the gut, causing good bacteria to decrease while bad bacteria flourishes. Luckily there are things we can do to create a healthier gut and getting the right amount of fiber to feed the good bacteria in our gut is key. Why fiber? It pretty much comes down to this: the good bacteria in your gut has a favorite food…it’s fiber. You see, our digestive enzymes don’t break down the fiber we eat from vegetables and other sources. So the fiber remains intact as it moves through our digestive tract. And as it travels, the healthy microbes in our gut feed off the fiber’s vitamins, nutrients, and short-chain fatty acids (SCFAs). When we don’t get enough fiber, these microbes starve and then can react in different ways. Some die off. Others start eating the gut’s mucus lining. This can make the gut wall become permeable, a.k.a leaky gut syndrome, and prone to infection. And then our immune system starts getting weak, inflammation can begin, and we become more susceptible to obesity. How much fiber do we need? Here’s your goal: Add more – sometimes way more – fiber-rich foods into your diet on a daily basis. The “daily basis” part of eating fiber is a key here. Animal studies have found that eating adequate fiber even every other day can reduce the gut mucous layer by 50% compared to getting enough fiber daily. And researchers have found in humans that the balance of bacteria in the gut can quickly change for the worse as soon you stop getting enough fiber. In general, women should get at least 25-30 grams of fiber daily, while men should get at least 30-38. Sadly, researchers find the average fiber intake of American adults is less than half recommended levels. If you’re eating a lower-carb diet, that number could be is even lower, since you might not be eating as many fruits, grains, legumes, and even vegetables. Comparatively, researchers find our hunter-gatherer ancestors got about 100 (yes, 100!) or more grams of fiber daily from roots, berries, leaves, and other plants. Sure, our Paleolithic ancestors had other problems (running into a saber-tooth tiger could really mess up your day!), but many modern diseases like cancer were not among them. So what are the best sources of fiber? The standard answer you’ll hear is “vegetables, fruits, and whole grains.” But whole grains have negative effects that cancel out their benefits, such as the presence of phytic acid, which interferes with the absorption of calcium, copper, iron, magnesium, and zinc. So I highly recommend getting your fiber primarily by eating lots of vegetables, along with modest amounts of fruits, nuts, and seeds. Among my A-lister fiber sources include avocado, leafy and cruciferous veggies like broccoli and spinach, raw almonds, and berries. And don’t forget some prebiotic fiber… Prebiotics are a type of dietary fiber that literally feed your good gut flora. Prebiotic fiber resists digestion, instead heading to your colon where it creates those awesome energy-producing short chain fatty acids. Prebiotics fall into several categories, including fructans and resistant starch. Each type feeds different healthy gut flora, and they’re all amazing. To fit more prebiotics in your diet, you can always supplement. I like inulin powder (it has a mildly sweet taste). You can also get prebiotics from food. Some of my favorites include raw chicory root, Jerusalem artichoke, dandelion greens, garlic, and onions. I have patients combine these prebiotic-rich foods with foods rich in gut-friendly soluble fiber like apples, ground flaxseeds, and nuts. These fiber-rich rock stars steady your blood sugar response to keep you fuller longer, while they feed your good gut bacteria. Other ways to get adequate fiber… Even the best of us – myself included – sometimes struggle to get that amount of fiber from food sources. I don’t often find fresh kale salads at airports, and good luck finding enough fiber-rich foods when you’re at a roadside diner or gas station. That’s among the reasons why I created my Collagen Fiber Bar in Chocolate Coconut. Every decadent bar contains an impressive 11 grams of prebiotic fiber, which feeds your healthy gut flora while keeping you full longer so you stay lean and focused. The best part? It taste just like a candy bar, but without the guilt. Getting enough fiber can also help you: Reduce the risk of type 2 diabetes Ward off some types of cancer Improve blood cholesterol Keep blood pressure in check So if you want to look and feel your absolute best, eat your fiber! Keep thinking Big and living BOLD!

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!

Recently, I was a guest on Good Morning America where I talked about easy food swaps that can help you satisfy your cravings while still helping you lose weight. One of my featured recipes was this French Onion Soup! I know French Onion Soup sounds decadent, but when you make it with bone broth, you transform it into a powerful slimming food. That’s because bone broth is loaded with the amino acid glycine, which helps you burn fat faster while it protects lean muscle. That means you get slender without getting stringy. The gelatin in bone broth also helps to heal and strengthen your gut wall—and when your gut is rock-solid, you optimize your metabolism and lose pounds easily. And here’s a bonus: Onions are a prebiotic food that supplies fertilizer for your gut microbes, and when your gut bugs are well-nourished, they burn fat faster. To revamp this guilty pleasure so it’s sin-free and still tastes fabulous, you can replace cow’s milk cheese—which is bloating—with Manchego cheese, which is made from sheep’s milk that’s easier to digest. And for extra credit, you can replace the classic croutons in French Onion Soup with pork rinds, to cut the carbs and give it a fun crunch. Try out this delicious recipe! Prep time: 5 min • Cook time: 5-10 min • Yield: 4 servings Ingredients: 4 cups Dr. Kellyann's Beef Bone Broth or 4 packets Dr. Kellyann's French Onion Bone Broth (prepared) 1 small clove garlic, smashed About 1 cup roasted sweet onions 1/4 teaspoon herbs de Provence 1 peppercorn Celtic or pink Himalayan Salt Directions: Heat the broth in a saucepan over medium heat. Add the garlic, onions, herbs, and peppercorn. Reduce the heat to medium-low or low so the broth barely simmers for 5 to 10 minutes. Remove and discard the garlic and peppercorns. Season with salt. Optional: Top with pork rinds and Manchego cheese.

Tune into Virtual Doctors Night Out I want to help you through these unknown times of COVID-19. So, I'm bringing to you the Doctors I know, love, and trust to answer your questions about not only COVID-19 but your overall health questions. It’s important during these times that we continue to educate ourselves on what we can do to armor our immune system. Knowledge is power. The best way to stay calm is to stay informed, keep a schedule, eat right, and stay active. Virtual Doctors Night Out: Episode 1 Topic: COVID-19. Virtual Doctors Night Out: Episode 2 Topic: How to Eat a Mucolytic Diet to Increase Your Immunity. Virtual Doctors Night Out: Episode 3 Topic: Dealing with Stress and Anxiety During COVID-19. Virtual Doctors Night Out: Episode 4 Topic: Ripple Effect COVID-19 State of the Union. Surprising Facts and What to Do About It. Virtual Doctors Night Out: Episode 5 Topic: COVID-19: Buiding your Nutritional Armor Virtual Doctors Night Out: Episode 6 Topic: COVID-19; How to control your mind and body to get through this stressful time without overeating. Virtual Doctors Night Out: Episode 7 Deep Dive with Dr. Vincent Pedre Virtual Doctors Night Out: Episode 8 Topic: Heal your Holiday and Feel Empowered Again Virtual Doctors Night Out: Episode 9 Topic: Paleo, Keto, and Low-carb. Does it help your immunity and ability to handle stress? Virtual Doctors Night Out: Episode 10 Topic: COVID-19. Will fasting support your immunity? Virtual Doctors Night Out: Episode 11 Deep Dive with Bo Eason Virtual Doctors Night Out: Episode 12 Topic: Expert Tips on How to Be Productive at Home for a Healthy Mind and Body Virtual Doctors Night Out with Dr. Kellyann: Episode 13 from Kellyann Petrucci on Vimeo. Virtual Doctors Night Out: Episode 13 Topic: COVID-19, Learn Facts from Fiction ⁣⁣ Virtual Doctors Night Out: Episode 14 Deep Dive with Dr. Ann Shippy Virtual Doctors Night Out: Episode 15 Topic: How Quarantine and Stress are Impacting Your Skin Virtual Doctors Night Out: Episode 16 Deep Dive with Dr. David Perlmutter Virtual Doctors Night Out: Episode 17 Topic: Virtual Doctors Night Out: Episode 18 Deep Dive with Cynthia Pasquella-Garcia Virtual Doctors Night Out: Episode 19 Topic: How to Feel Beautiful During Quarantine Virtual Doctors Night Out: Episode 20 Deep Dive with Dr. Gabrielle Lyon Virtual Doctors Night Out: Episode 21 Topic: How to Control Your Hormones During Quarantine Virtual Doctors Night Out: Episode 22 Deep Dive with Lavinia Errico Virtual Doctors Night Out: Episode 23 Topic: How to Stay Motivated During Quarantine and Our New Normal Virtual Doctors Night Out: Episode 24 Deep Dive with Dr. Pastor Bernard Virtual Doctors Night Out: Episode 25 Topic: COVID-19 Update Virtual Doctors Night Out: Episode 26 Topic: Cooking a One-Pot Paleo Dish with Dave Cohen Virtual Doctors Night Out: Episode 27 Deep Dive with Mary Morrissey Virtual Doctors Night Out: Episode 28 Topic: Social Disparities in the Wellness Industry Virtual Doctors Night Out: Episode 29 Deep Dive with Dr. Vincent Pedre Virtual Doctors Night Out: Episode 30 Topic: COVID-19 Update Virtual Doctors Night Out: Episode 31 Deep Dive with Derrick Rutledge Virtual Doctors Night Out: Episode 32 Deep Dive with Dr. Rani Banik Virtual Doctors Night Out: Episode 33 Deep Dive with Dr. Leigh Connealy Virtual Doctors Night Out: Episode 34 Deep Dive with Cynthia Thurlow Virtual Doctors Night Out: Episode 35 Deep Dive with Dr. David Fajgenbaum Virtual Doctors Night Out: Episode 35 Deep Dive with Dr. Tami

Do you dread wearing a swimsuit or a sleeveless dress because it reveals your upper-arm flab? If so, you have lots of company. Even people who are very fit and athletic often develop a jiggle in that pesky tricep area along the back of the arm. Luckily, there are ways to tighten up this trouble spot. So don’t just cover up… take action! Here are three of my favorite arm workouts for tackling tricep flab. Tricep Dips Sit at the edge of a sturdy work bench or coffee table, with your arms beside you, your fingers facing forward, your knees bent, and your feet on the floor. Grasp the edge of the bench or table with your hands. Now lower your butt close to the floor, supporting yourself on your hands. (Be careful not to lock your elbows at any point.) Your back should just graze the bench or table as you lower yourself. Once you’re as low as you can comfortably go, return to your starting position. Do 12 to 15 repetitions. Tricep Kickbacks Stand to the left side of a sturdy bench or coffee table. Place your right knee and hand on the bench or table and hold a five- to eight-pound dumbbell in your left hand, with your palm facing toward your body. Starting with your left upper arm parallel to the floor and your elbow bent at a 90-degree angle, slowly move your forearm back until your arm is straight and parallel to the floor. Do 12 reps, then repeat on the opposite side. Overhead Tricep Extension You can do this exercise seated or standing. Hold five- to eight-pound dumbbells in your hands, with your arms extended straight above your head and your palms facing in. Keeping your elbows close to your head and your abs pulled in, bend your elbows and lower the weights behind your head. Return to your starting position. Do 12 to 15 reps. Tricep Pushups Start in a traditional pushup position—but instead of placing your hands far apart, place them a little less than shoulder-width apart. Do pushups, keeping your elbows close to your body. If doing pushups from your toes is too difficult, you can modify this exercise by keeping your knees on the floor. Do 10 to 12 reps. Triangle Pushups This harder version of the pushup is a challenge, but science says it’s the most effective way to tone your triceps. Again, get in a standard pushup position. This time, however, place your thumbs and forefingers together to form a triangle. If doing pushups from your toes is too difficult, keep your knees on the floor. Do 10 to 12 reps. Before you quit… When you work one muscle group, it’s always smart to work the opposing muscle group as well. So once you’re done with your triceps, take a few minutes to do some bicep curls. That way, you’ll keep things in balance… and you’ll be building gorgeous arms, front and back! Keep Thinking Big & Living Bold!

Get healthy, stop yo-yo dieting, and make a positive change with Dr. Kellyann's Store programs. Learn about the nutrition and health benefits of bone broth and collagen. Start your journey to a healthier you in 2021!

Get healthy, stop yo-yo dieting, and make a positive change with Dr. Kellyann's Store programs. Learn about the nutrition and health benefits of bone broth and collagen. Start your journey to a healthier you in 2021!

Ingredients: 1 cup water, coconut milk (not canned) or almond milk, unsweetened and carrageen-free 1/2 medium banana, optionally frozen for a creamier shake 1 scoop Dr. Kellyann’s Bone Broth Protein 1 tablespoon walnut oil or 2 tablespoons chopped walnuts Ice, add to blender or pour shake over ice, optional Directions Pour liquids into blender first then add all other ingredients. Blend well. If shake is too thick, add more water, coconut milk or almond milk to reach desired consistency. Add-ins: To add even more nutrients to your shake you can add one or more handfuls of greens such as spinach, kale, chard, parsley, etc. They add vitamins, minerals and fiber.

Dr. Kellyann's Books Dr. Kellyann's Bone Broth Breakthrough Turn Back The Clock, Reset The Scale, Replenish Your Power Drawing on Dr. Kellyann’s decades of wellness practice, her own health transformation journey, and new research about the power of this ancient wonder ingredient, The Bone Broth Breakthrough presents a paradigm shift in the way you think about aging and weight loss. Guiding you to better tune into what your own body needs, Dr. Kellyann puts bone broth and a host of thoughtful, effective lifestyle recommendations to work on the most common female health concerns—including weight management, aging skin, digestion woes, fatigue, lack of libido, and stress. Pre-Order Your Copy AVAILABLE ON 12/27/22 Hardcover Buy on Amazon Buy on Barnes and Noble Buy on Books a Million Buy on IndieBound Buy on Powells Buy on Bookshop.org Ebook Buy on Apple Buy on Google Play Store Audiobook Buy on Audible Buy on Google Play Store Dr. Kellyann's Bone Broth Diet As a naturopathic physician and weight-loss specialist, Dr. Kellyann Petrucci has helped thousands of patients achieve spectacular weight loss and more youthful-looking skin through her Bone Broth Diet. Packed with fat-burning nutrients, skin-tightening collagen components, and gut-healing properties, bone broth is the key to looking and feeling younger than ever before. In just twenty-one days, you, too, can unlock these miraculous results with Dr. Kellyann’s delicious bone broth recipes and groundbreaking mini-fasting plan. In this updated edition, Dr. Kellyann shares new 80/20 recipes for added post-diet flexibility, maintaining the diet template for 80% of your meals while allowing non-diet foods for the other 20%. Along with new research on the benefits of a low-carb diet and fasting, she also shares her best tips for looking beautiful from the inside out and lifestyle advice for staying healthy and vibrant long after you have finished the diet. Buy on Amazon Buy on Barnes and Noble Buy on Books a Million Buy on Apple Books Dr. Kellyann’s10-Day Belly Slimdown Complete with daily meal plans, captivating testimonials, and more than 80 delicious recipes, the 10-day Belly Slimdown offers a sensible, approachable weight-loss solution that allows you to take control of your health journey. Buy on Amazon Buy on Barnes and Noble Buy on Books a Million Buy on Apple Books Dr. Kellyann’sCleanse and Reset Back with her quickest, most effective plan yet: a detoxifying and nourishing cleanse program that liberates every cell of your body from poisons that make you sick, tired, and overweight. Buy on AmazonBuy on Barnes and NobleBuy on Books a Million Buy on Apple Books Dr. Kellyann’sBone Broth Cookbook Become a slimmer, younger, healthier you with more than 125 recipes centered on helping you lose pounds, inches, and wrinkles through the wonderful benefits of Bone Broth. Buy on AmazonBuy on Barnes and Noble Buy on Books a MillionBuy on Apple Books Boosting Your Immunity For Dummies Boosting Your Immunity For Dummies provides hands-on techniques for supercharging your immune system to resist illness and prevent disease. Buy on Amazon Buy on Barnes and NobleBuy on Books a Million Fast DietsFor Dummies Fast Diets For Dummies is a revolutionary part-time weight loss program with lifelong health and anti-aging results. It is your hands-on, friendly guide to achieving weight loss, without having to endlessly deprive yourself. Buy on AmazonBuy on Barnes and NobleBuy on Books a MillionBuy on Apple Books Living PaleoFor Dummies The Paleo movement is one of today’s hottest diet and healthy-eating approaches. Its appeal comes from the fact that it is a sustainable alternative to more restrictive diets that often lead to burnout and failed weight loss efforts. Buy on Amazon Buy on Barnes and NobleBuy on Books a MillionBuy on Apple Books Paleo CookbookFor Dummies This modern-day take on an ancient diet—which excludes dairy, processed foods, and refined sugar—has helped thousands of people lose weight and keep it off. Buy on AmazonBuy on Barnes and NobleBuy on Books a MillionBuy on Apple Books Paleo WorkoutsFor Dummies Paleo Workouts For Dummies offers a program of back-to-the-Stone-Age exercises with specially designed workouts that burn fat, fight disease, and increase energy. Buy on AmazonBuy on Barnes and NobleBuy on Books a Million Paleo All-in-OneFor Dummies Live the Paleo lifestyle to get healthy and fit with natural foods Paleo All-In-One For Dummies is the powerhouse resource that includes all the information you'll need to get started with the Paleo lifestyle. Buy on AmazonBuy on Barnes and Noble Buy on Books a MillionBuy on Apple Books

Menopause is so much fun, isn’t it? There are the hot flashes, the mood swings, and (ugh) that tendency to gain two pounds every time you even look at a cookie. And here’s the thing that upsets menopausal women the most of all: those wrinkles that seem to appear overnight. What on earth is happening? Here’s the deal: When you hit menopause, your collagen production decreases dramatically. In fact, it drops by around 30%. That’s because estrogen is critical for maintaining collagen. As you lose estrogen, you also lose collagen—and as a result, your skin looks older every month. But chin up, because there’s a solution, and it’s easy (and delicious). How to replenish your collagen stores If you’re losing collagen, the answer is clear: replace it! And I’m not just talking about rubbing collagen creams or serums on your face. While these can help, you’ll get a much bigger payoff if you feed collagen directly to your skin cells. So restore your lost collagen every day by getting into these two habits: Add collagen powder to shakes, soups, and green drinks. Drink a mug of bone broth every day—and use it in soups, sauces, stews, and chili. Collagen powder is made of hydrolyzed collagen—which is collagen that’s broken down into tiny peptides your body can easily assimilate and use—and bone broth is loaded with the building blocks of collagen. Both of them will firm your skin and erase those wrinkles from the inside out. (And who doesn’t like a cool, creamy shake or a warm, satisfying bowl of soup?) It really is that simple: Love your skin by feeding it collagen, and it’ll love you back by looking years younger. But remember: This needs to be a regular habit. You’re losing collagen every day, which means you need to replace it every day. So make hydrolyzed collagen and bone broth part of your daily routine, just like brushing your teeth. By the way, if you’d like more motivation to make collagen part of your regimen, here it is. While I’m focusing primarily today on keeping your skin beautiful, here are three other big benefits to getting that daily dose of collagen when you’re in menopause: Menopause puts you at higher risk for osteoporosis, and research shows that supplemental collagen can increase your bone density during this stage of life. You know that weight gain I talked about earlier? Collagen can help you get rid of those pounds that pile on so much more easily as you age. If you have osteoarthritis, taking supplemental collagen can promote joint comfort. One of the most common comments I hear from people doing my collagen-rich weight-loss plans is, “Dr. Kellyann, my knees don’t hurt anymore!” So in addition to making your skin gorgeous, collagen is going to strengthen your bones, help you lose weight, and make your joints happy—pretty impressive bonuses, right? How to preserve your existing collagen Clearly, it’s smart to add collagen to your diet every day during menopause and beyond. And while you’re renewing your collagen supplies with hydrolyzed collagen and bone broth, it’s also smart to rev up your body’s own collagen production and protect your existing collagen. Here’s how to do it: Get plenty of vitamin C. Vitamin C is a “rate-limiting” factor for collagen, meaning that if you’re deficient in this vitamin, your collagen production line shuts down. Eat lots of different colors of veggies. The phytonutrients that create the rainbow of colors in vegetables help to build, protect, and maintain collagen. Cut out the sugar. Sugar binds with proteins to form destructive molecules called advanced glycation end products, or AGEs. These cause collagen to get dry and brittle. Drink white tea. This type of tea protects against enzymes that break down collagen. Avoid smoking, excess alcohol, and over-exposure to the sun. All of these speed the breakdown of collagen. Get plenty of sleep. The more you short yourself on slumber, the faster your collagen will break down. Bust your stress. Stress increases cortisol levels and is murder on collagen—so practice de-stressing activities like yoga, journaling, and meditation. When you combine these lifestyle changes with your daily dose of collagen powder and bone broth, you’ll maximize your collagen production and minimize collagen breakdown—and that translates into a younger, healthier you. Get started! The sooner you get in the collagen habit, the better your results will be. To get you started, here two of my favorite recipes from my latest book, Dr. Kellyann’s Cleanse and Reset. BERRIES AND CREAM SHAKE A big dose of collagen, PLUS vitamin C-rich berries! 1 cup water, coconut milk (not canned), or almond milk, unsweetened and carrageenan-free 1/3 cup canned full-fat coconut milk ½ cup assorted berries 1 packet Dr. Kellyann’s Vanilla Bone Broth Protein, Vanilla Almond Collagen Shake, or any high-quality vanilla collagen powder Ice (optional) Directions:In a blender, combine the water, canned coconut milk, berries, collagen powder, and ice. Blend well. LEMONY CHICKEN VEGETABLE SOUP Loaded with bone broth and those collagen-protecting veggies! 2 tablespoons ghee (clarified butter) 1 garlic clove, minced 1 leek, white and pale green parts only, thinly sliced 4 cups chicken bone broth (here’s an easy recipe) 2 carrots, sliced 2 celery stalks, sliced 1 to 2 cups zucchini and/or yellow summer squash, diced 2 teaspoons lemon zest 2 tablespoons fresh lemon juice ¼ cup parsley or basil, coarsely chopped 1 teaspoon herbes de Provence 1 teaspoon Celtic or pink Himalayan salt ½ teaspoon freshly ground black pepper 2 cups or more loosely packed baby spinach Lemon wedges, for serving Directions:In a large stockpot, melt the ghee over medium-high heat. Add the garlic and leeks and sauté for 3 to 5 minutes on medium heat. Add the bone broth, carrots, celery, zucchini, lemon zest, lemon juice, parsley, herbes de Provence, salt, and pepper and bring to a simmer. Reduce the heat to low and cover, stirring occasionally, for about 20 minutes, or until the carrots are tender. Stir in the spinach and serve with lemon wedges.

I love coconut in all of its forms, but seriously… I’ve hardly ever met a more confusing food! Sure, we all know what a coconut is, and odds are you’ve cracked one open and eaten the white meat inside. Coconut chips aren’t really a mystery, either; they’re just shaved, baked strips of coconut. But beyond that point, it starts to get murky. What’s the difference between canned and refrigerated coconut milk? Between coconut milk and coconut cream? Between cream of coconut and creamed coconut? If all this has you baffled, I understand—and I’m here to help. Here’s a quick look at the different forms of coconut you’ll come across at the grocery store or health food store. Coconut milk in a can. Canned coconut milk starts out as the flesh of the coconut. It’s finely grated, steeped in hot water, and finally squeezed through cheesecloth to reach its final form. It has much the same consistency as cow’s milk, and It’s great in soups, smoothies, shakes, and curries. It also makes a terrific coffee creamer. When recipes call for coconut milk and don’t specify which type, go with the canned version. Also, whether a recipe calls for full-fat or low-fat coconut milk, always reach for full-fat; it tastes better, and it’s better for you. Canned coconut milk typically separates in the can, creating a thick layer of cream on top and a thinner layer of milk on the bottom. That’s why it’s a good idea to shake the can vigorously before you open it. By the way, full-fat canned coconut milk is a “yes” fat on either of my diets; count one-third to one-half of a can as a serving of fat. Refrigerated coconut milk. This is a thin liquid that contains very little fat. You can’t substitute it for canned coconut milk, but it’s a nice swap for milk in a smoothie. If you buy refrigerated coconut milk, make sure it’s free of added sugars and carrageenan, an additive that’s highly inflammatory. You don’t need to count refrigerated coconut milk as a fat on your diet. Coconut cream in a can. Coconut cream is much like canned coconut milk, but it’s thicker and contains less water. You can substitute it for dairy cream or half-and-half in many recipes—but if you’re doing one of my diets, stick to coconut milk until you’re done. If you’re shopping for coconut cream, be sure you don’t buy cream of coconut instead. This is coconut cream mixed with lots of sugar—the coconut version of condensed milk. Coconut water. This is a clear liquid drained from young green coconuts. It’s rich in potassium and lower in sugar than sodas and some fruit juices, but it’s still carby and it lacks the healthy fats of other coconut products. This is one coconut product to use sparingly. Creamed coconut. Creamed coconut is ground, dehydrated coconut meat that’s compressed into a block. It’s rich, creamy, and a little sweet, and it’s one of my favorite new foods. Creamed coconut is different from coconut oil (see below). It’s also different from coconut milk or coconut cream, because it’s solid—but you can actually turn creamed coconut into coconut milk or coconut cream just by mixing it with water, so it’s very versatile. Coconut oil. This is oil pressed from the coconut. It’s great for cooking and baking, and it’s rich in medium chain triglycerides (MCTs) that stimulate your metabolism so you burn fat faster. You can buy virgin or refined coconut oil. The virgin version has more nutrients, while the refined version has no coconut taste or aroma. Whew—does it all make sense now? I hope so… and I hope that you’ll make coconut a regular part of your diet, because it’s a superfood that smooths your skin, nourishes your cells, and helps you lose weight. To help you get started, here’s an easy, delicious recipe from my new book, The 10-Day Belly Slimdown. ROASTED RED BELL PEPPER SOUP Prep Time: 15 Minutes • Cook Time: 25 Minutes • Makes 4 to 6 Servings 2 tablespoons coconut oil 2 garlic cloves 1 small onion, diced 4 cups chicken bone broth ½ cup full-fat coconut milk 2 cups jarred roasted red peppers, pureed in a blender or food processor 3 cups roughly chopped chard or baby spinach ½ cup fresh basil leaves, roughly chopped 1 teaspoon Celtic or pink Himalayan salt ½ teaspoon freshly ground black pepper In a large stockpot, heat the oil over medium-high heat. Add the garlic and onion and reduce the heat to medium-low. Cook, stirring, for 6 to 8 minutes, until softened. Increase the heat to medium-high and add the broth, coconut milk, and pureed peppers. When the mixture begins to boil, reduce the heat to medium-low and simmer for 15 to 20 minutes. Add the chard or spinach, basil, salt, and pepper and simmer for another 3 to 5 minutes. Serve warm. Enjoy!

People sometimes say to me, “You have such great skin—you must have terrific genes!” But trust me: It’s not the genes. I work at it. It’s true that I inherited a nice Italian complexion. (Thanks, mom and dad!) But as I aged, time still took its toll in the form of wrinkles, dryness, and dullness. I tried all the creams and potions—don’t we all?—but I quickly discovered that the best way to have glowing skin is to build it from the inside out. And there’s plenty of evidence to prove it.It’s well known that your nutritional status is closely linked to the health of your skin. Consider the outbreak of scurvy–a disease afflicting many sailors that caused fragile skin, bleeding gums, and poor wound healing among other things. It was eventually discovered that scurvy was really just a vitamin C deficiency. Because these sailors didn’t have access to fruits and vegetables, the only significant sources of vitamin C, for extended periods of time.Plus, while some nutrients applied topically can penetrate the surface layers of skin and provide benefits, there is little evidence suggesting that topically applied nutrients are able to efficiently reach the deepest layers of skin responsible for strength and elasticity. So for more than a decade, I’ve banished skin-damaging grains and sugars from my diet and loaded up on skin-renewing foods like avocados, bone broth, coconut oil, blueberries, and leafy greens. As a result, I look younger than I did ten years ago.But food isn’t my only secret! I augment my diet with a handful of supplements that help heal, smooth, and beautify my skin. And I generally recommend my patients do the same. You see, while I believe food should always be your primary source of nutrients, supplements are often also necessary. Especially given the fact that many people struggle with digestive issues, which can negatively impact your body’s ability to absorb nutrients.And factors like stress are known to quickly deplete your body of critical nutrients. So, without further ado...here are the skin-boosting supplements I highly recommend: #1 Supplement for Glowing Skin: Collagen It’s no contest—collagen definitely earns the #1 spot on my list. It’s your skin’s “support system,” and when it breaks down as you age, your skin starts to sag and wrinkle. In fact, numerous experimental studies have shown that collagen powder (a.k.a. hydrolyzed collagen) is readily absorbed by the body and efficiently transported to the deepest layers of your skin where it works its magic. So in addition to drinking bone broth, which supplies you with the building blocks of collagen, blast your wrinkles with collagen powder shakes and smoothies. #2 Supplement for Glowing Skin: Probiotics and Prebiotics These two supplements work hand-in-hand. Probiotics are beneficial to gut microbes, while prebiotics provides the healthy fiber that helps your microbes thrive. Both are powerful gut healers—and a healthy gut is the biggest key to beautiful, youthful skin. I’ve written about the connection between your gut and skin here. And this connection helps explain why probiotics and prebiotics may offer great benefits when it comes to problem skin conditions that cause redness and irritation. #3 Supplement for Glowing Skin: Vitamin C Your body cannot synthesize new collagen without vitamin C. Period. This is one of the reasons why vitamin C is highly concentrated in the skin. There it helps to produce fibroblasts, which are cells necessary for collagen production as well as wound healing. Vitamin C also works as a potent antioxidant to protect your skin from UV photodamage as well as neutralize free radicals caused by toxins. This is so important because our world is filled with chemicals and pollution that our cells must fight against every day.There is also evidence suggesting that vitamin C plays a role in the production of lipids in the outer layer skin. These lipids, also known as sebum, are essential for maintaining an optimal barrier function, which prevents water loss to keep your skin moist and supple. The lipid barrier also prevents potentially harmful toxins from invading. However, vitamin C doesn’t work in a bubble. It relies on other enzymes and nutrients, such as vitamin E, carotenoids, and glutathione. In this small double-blind controlled study, the combination of vitamin C and vitamin E supplementation decreased the participant's reaction to sunburn. This implies that these nutrients may help reduce the risk of further damage caused by UV exposure. This study involving burn victims found that supplementation with vitamin C, vitamin E and zinc combined effectively helped reduce the time necessary for their wounds to heal. Further, this study found that a fermented papaya supplement produced a significant improvement in skin elasticity and moisturization. And what’s interesting is that papaya is a highly concentrated source of vitamin C as well as carotenoids. Both potent antioxidants.Thus, I recommend taking vitamin C as part of the antioxidant complex or multivitamin as well as eating a rainbow of colorful fruits and vegetables. Shoot for a minimum of 1,000 mg. #4 Supplement for Glowing Skin: Vitamin E Vitamin E supports healthy skin due to its antioxidant activity. However, it also works at the immune level to benefit your skin. For example, this study found that almost 50% of participants with atopic dermatitis experienced a significant improvement in their condition with vitamin E supplementation. And 14% of participants experienced complete remission. On the other hand, less than 1% of participants given a placebo experienced significant improvement or remission. Plus, vitamin E can help protect your sebum from oxidation, which can be irritating and contribute to inflammation. It is estimated that over 90% of Americans are deficient in vitamin E. Partly because of the standard American diet, which is extremely nutrient deficient. Plus, vitamin E is a fat-soluble vitamin. This means it must be consumed with fat in order for your body to absorb it. Thus, the fat-free dieters out there are missing out.However, I must admit, adequate amounts of vitamin E are hard to get solely from food unless you’re paying close attention to it. Thus, I recommend a minimum of 15 mg (22 IU) of vitamin E daily as part of an antioxidant blend or multivitamin. #5 Supplement for Glowing Skin: Vitamin D3 Vitamin D is actually not a vitamin at all, but rather a hormone. It is produced by the skin as a result of unprotected sun exposure. Thus, it can be tricky to get enough. Especially since it’s not highly concentrated in food. Which is why so many people are deficient.Research has linked vitamin D deficiencies to several skin conditions. And in this study, patients are given a high dose vitamin D supplement (200,000 IU) after an induced sunburn experienced less redness. I recommend taking a separate supplement combining vitamin D and vitamin K.I recommend 5,000 IUs of vitamin D3 a day. However, because vitamin D is a fat-soluble vitamin and can be stored in the body, I do recommend regular vitamin D blood tests and adjusting as needed. #6 Supplement for Glowing Skin: Vitamin A When it comes to vitamin A, there’s retinoids (found in animal foods) and carotenoids (found in plant foods). Carotenoids are potent antioxidants, but in order to exert a physiological effect on the skin, the carotenoids must first be converted to retinoids. For some, this process may be inefficient. And in these cases, supplementation with vitamin A in the retinol form may be necessary. Retinoids are involved in the expression of genes associated with skin structure and function.They also have the ability to increase the production of skin cells, including fibroblasts which are responsible for collagen synthesis. Thus, retinoids are helpful when it comes to skin damage and wound healing. When supplementing with vitamin A for beautiful skin, be sure your supplement contains both forms (retinoids and carotenoids). And shoot for 2000 to 3000 IU of retinol. #7 Supplement for Glowing Skin: Omega-3 Fatty Acids As you age, your skin cells lose their plumpness. I like to compare this to a row of soccer balls slowly going flat. Omega-3 fatty acids strengthen the membranes of these cells, plumping them up and making them bouncy again. Research has also shown that Omega-3 fatty acids help support your skin’s lipid barrier, reduce inflammation, increase your skin’s tolerance to sun exposure, and promote wound healing.In this study, Omega-3 supplementation (500 mg of EPA and 500 mg of DHA daily) significantly reduced redness associated with acne in participants when compared to the control group. What’s also interesting is that another group was given 200 mg of GLA (gamma-linolenic acid), an Omega-6 fatty acid. And this group experienced similar results to those that were treated with Omega-3 fatty acids.However, it’s important to note that the GLA in this experiment was from borage oil as opposed to highly processed, genetically modified vegetable oils, which I do NOT recommend. #8 Supplement for Glowing Skin: Zinc This trace mineral is found in relatively high concentrations in your skin as compared to most other tissues in your body. Zinc is an amazing skin strengthener due to many processes it’s involved in, including protein synthesis, DNA synthesis, collagen production, cell division, and even your immune response. Zinc also has antioxidant properties, which help protect your skin cells from damage.This is essential to maintain a youthful glow and prevent wrinkles, fine lines, and age spots. In addition, zinc has been studied quite extensively as a treatment for acne because research has shown zinc deficiencies are common among those that suffer. However, the results are mixed. This is also true for researchers studying the effects of zinc on rosacea. One study found a statistically significant improvement after treatment with oral zinc supplementation while another found no benefit.What’s interesting to point out, is that different forms and doses of zinc have been used in these studies. And this may be one factor contributing to the mixed results. For example, the study reported positive results when administered 100 mg of zinc sulfate three times a day for a total of 300 mg daily. However, in the contrasting study, 220 mg of zinc sulfate was given twice daily for a total of 440 mg a day. This means that zinc may not be your miracle mineral when it comes to solving all your skin problems, but it is necessary for healthy skin function.And it could very well be a missing piece of your puzzle. So if you’re struggling with skin issues, I do suggest having your zinc levels checked as well as addressing any deficiencies. However, more isn’t always better. Too much supplemental zinc can impair your body’s ability to absorb other nutrients, such as copper. The daily minimum recommended intake is 15 mg for adults. And no more than 40 mg of supplemental zinc a day is recommended to avoid toxicity. In general, I recommend taking 30 mg of zinc bis-glycinate chelate daily for the best results. #9 Supplement for Glowing Skin: Magnesium Magnesium is known as nature’s “chill pill.” It helps the body relax and ease stress. And stress is a big factor when it comes to healthy skin, especially in the case of stress-induced acne. Magnesium also plays a role in DNA replication and is necessary for the production of glutathione. Both which are necessary to maintain youthful skin. When it comes to forms, I prefer magnesium malate or magnesium bis-glycinate. And I recommend approximately 500 mg daily. #10 Supplement for Glowing Skin: Silicon Silicon (not silicone) is a trace element essential for strong bones, skin, hair, and nails. Essentially, its role has much to do with collagen synthesis as well as strengthening existing collagen to give it more elasticity. This equates to firmer skin, a fuller head of hair, and stronger nails. However, despite being available in many foods, it’s often poorly absorbed. For example, bananas are rich in silicon. But only approximately 2% is absorbable.Plus, absorption rates decrease as you age due to the production of less stomach acid. Thus, silicon supplementation is becoming more widespread. Researchers in this study administered silicon to middle-aged women with photodamaged skin. Participants experienced a statistically significant reduction in skin roughness and improved skin tone when compared to the placebo group. Improvements in hair and nail strength were also observed. There isn’t a daily recommended intake for silicon. However, most supplements contain 3 to 5 mg. #11 Supplement for Glowing Skin: CoQ10 CoQ10 is a potent antioxidant available in some foods and also produced by your body. However, production naturally decreases as you age. A handful of studies have shown that supplemental CoQ10 may offer some pretty (pun intended) nice benefits for your skin. For example, this study found that supplementing with CoQ10 helped improve visual signs of aging, such as wrinkles, fine lines, and rough skin. Supplements + a Healthy Diet = Glowing Skin These supplements—combined with a diet of healthy fats, lean proteins, bone broth, and fruits and veggies—will strengthen your skin at the cellular level. And unlike Botox, which merely paralyzes your muscles temporarily, their effects are lasting. So if you want gorgeous skin for life, follow my lead: work at it! Wrinkle creams can be helpful, but you need to do both–feed your skin inside and out. Keep Thinking Big and living BOLD!

Prep time: 10 min • Cook time: 30 min • Yield: 4 servings Ingredients 3 tablespoons coconut oil 1 medium onion, chopped 2 cloves garlic, minced Pinch of salt, plus more to taste Pinch of pepper, plus more to taste 4 cups Brussels sprouts, trimmed and sliced 1/2 cup almonds, chopped 1/4 cup dried cranberries (no sugar added) Pinch of flaxseed, optional Directions Preheat a large skillet on medium-low heat for 1- to 2-minutes. Add the coconut oil. Add the onions and garlic and season with the salt and pepper. Cook for a few minutes until the onions are translucent. Add the Brussels sprouts and stir to thoroughly coat with the oil. Sauté, adding more oil if the pan starts to dry out and brown. After a couple of minutes, add the almonds, cranberries and flaxseed, if desired. Stir thoroughly and cook until the sprouts are lightly caramelized. Salt and pepper to taste. Vary It! Try adding chopped celery and napa cabbage to the sprouts for a different flavor and texture. Tip: You can use this fabulous vegetable dish as the foundation for many different meals, so make extra! Not only is it a great side dish, but it's also an awesome meal. Add grilled chicken or steak or top with eggs.

What kind of results do people get on The 10-Day Belly Slimdown? Scroll down to read the inspiring real-life results of this diet, plus before and after pictures and two journals that share a day-by-day account of the 10-Day Belly Slimdown. Here's my promise: If you follow this plan, you're going to lose your belly fat. You're going to stop hiding your belly and start strutting. You're going to smile when you see yourself naked in the mirror. In addition, you're going to take control over your belly. If you're tired of being bullied by your gut—tired of constant bloating, gas, and constipation—I'm going to show you how to take command. I'm going to tackle the inflammation that makes your inner belly old and sick, so you won't just look younger on the outside—you'll be healthier on the inside. In addition, I'm going to load you with nutrients that beautiful your skin, hair, and nails and heal your joints while they melt away your belly fat. And I'm going to balance your hormones so cravings become history. Want more benefits of this diet? Here are 10 (more) Reason You Need the 10-Day Belly Slimdown. Let's go! I can't wait to take you on this journey—and I'm giving you loads of free bonuses when you order, including a coupon worth the entire cost of the book plus printable shopping lists, meal plans, 10 days of emails to inspire you throughout the plan, and so much more. Here's what the experts and pros are saying about the book: "The best gift you can give yourself is a slim, beautiful, healthy belly--and in this book, Dr. Kellyann, an expert I trust, tells you exactly how to get it." — Mehmet Oz, M.D. "This isn't another gimmicky diet--it's a powerful eating strategy that will take your extra pounds off quickly, safely, and permanently." — Mark Hyman, M.D., Director, Cleveland Clinic Center for Functional Medicine, #1 New York Times bestselling author of Eat Fat Get Thin Dr. Kellyann’s 10-DAY BELLY SLIMDOWN is perfect for those who want to shed stubborn belly fat! What I love is that she helps you do it without sacrificing flavor! This is the perfect plan for busy women on the go.” —Laila Ali, professional boxer. Click here to buy at your favorite bookstore, and make sure to claim your bonuses while they're still being offered! Will The 10-Day Belly Slimdown work for you? If you’re like most people, you’ve heard four myths about belly fat. In fact, you may have heard them from your own doctor. These myths lead straight to inaction—so before we get started, I want you to get them out of your head right now. Here they are: “Belly fat is part of aging—accept it.” “If you’ve had a baby, you’ll never have great abs again.” “Belly fat is hormonal. You can’t fight it.” “You can’t diet or exercise belly fat away.” All of this is, to put it politely, crap. It is worth reading the book alone to put these myths to rest once and for all, but I can tell you now as a practicing clinician for more than twenty years, I have busted all of these myths time and time again. That's because my approach is different. It heals you from the inside out and trains your body to be a fat-burning machine. So forget about those myths, because you can lose that belly fat. What’s more, you don’t need to take my word for it! To evaluate the effectiveness of my diet, I enrolled a test group run by an independent clinician. (You’ll see many stories from test group participants throughout the book.) Here are the participants’ results after just ten days: They lost up to 13.4 pounds. They lost up to 5.5 inches around their bellies. Absolutely amazing! Here are the before and after pictures that Margie shared with us, after she finished her 10 day slimdown. Go Margie! Fran, who was part of the test group and whose story is included in the book, lost 7 pounds on the 10-Day Belly Slimdown! How will you feel on The 10-Day Belly Slimdown? The number one fear that people share with me is that they will be hungry when they are mini-fasting. The good news is, you won't be hungry. Let me repeat that... you won't be HUNGRY! That’s because during both your fasting window and your eating window, you’re going to be loading up on luscious bone broth and eating plenty of vegetables and nutrient-rich foods. On this diet, we’re going to get rid of your cravings by resetting your “hunger trigger,” making your belly smarter about when it’s hungry and when it isn’t. This is going to give you total control over your appetite from now on. Now, to make sure this plan is right for you, I want to be completely honest that burning fat takes more work, and at first, your cells will be ticked off about this. As a result, for three to seven days, you may feel tired, cranky, wired, and weird. I call this the "carb flu." This isn’t fun, but it’s actually a great sign—because it tells you that you’re switching over to rapid fat-burning mode. How much weight will you lose on The 10-Day Belly Slimdown? I work with celebrity clients who need to look perfect on camera—their careers depend on it. And often, they don't have a month, or even 21 days, to get their belly looking flat and toned for an audition or an event. That's how the 10-Day Belly Slimdown was born. When it worked with my celebrity clients time and time again, I put together a study of real people. In this clinical study, participants consistently lost weight and had remarkable results after just ten days. As I mentioned above: They lost up to 13.4 pounds. They lost up to 5.5 inches around their bellies. But what about people who aren't in a study—people who are living their daily lives and need to lose weight for their health, for their self-esteem, and to fit into those skinny jeans that are in the back of the closet. Well—take a look at these quotes straight from our private Facebook group: "I lost 9.2 lbs in 9 days." "I lost 6 lbs in my first 10 days." "I lost 9 lbs." "5 pounds, with Hashimoto's, hypothyroidism and menopause, which are significant constraints to any weight loss, regardless of caloric intake or activity level." "I lost 7.8 lbs in round 1. Started round 2 yesterday." " I lost about 10 lbs! I worked out with 20 mins of cardio and light weight training a total of 5 days, basically every other day." " I lost 9.6 lbs, 1 inch of my waist, 2 3/4 inches of my chest, and 1 3/4 inches of my hips! I know I posted losing 12.25 inches but I also measure upper and lower chest, calves, and neck." " 7 lbs, and 4 inches! " "5lbs" "11.2" "8.6 lbs and 3 inches" "7 lbs! I was already Paleo and have been for years." "10.6 lbs" "I lost 7 lbs in 10 days. WooHoo!!!" "I lost 8 lbs in 10 days!" "After 14 days (4 days into round 2), my husband is down 16 pounds and I am down 9." "I lost 7.5 pounds in 10 days. I know it is true fat loss because my pants feel looser around the waist - hooray! Thanks, Kellyann!" "Completed 10 day SLIMDOWN and 11 lbs. down." And don't forget, when you order the book and send in your receipt, you'll get an invitation to join this group. I can't wait to see YOUR name when you are so proud of your results after only 10 days! Dawn shared this inspiring story, and her pictures with us: The results are in. Just finished the 10 day belly slim down. My husband also did it with me and here our results: Dawn: weight loss from 10-day slimdown 8.6 lbs Hubby: weight loss from 10-day slimdown 10.8 lbs! Dawn: lost 3 inches total, 1 being from my waist! Hubby: lost 3 inches total, with 2 being from his waist. This is such a great plan. It help to re-set me! I have been on BBD since the end of April 2017 and am pleased that I was able to take off almost a pound a day on the 10 day plan! I figured since my body was used to eating "clean" already that I would not lose as much! I lost 55lbs... I still have a little more to go to reach my goal. I did gain a few lbs during the Christmas holidays because I indulged and now it's gone again! I asked members of my team to try the plan and to create a journal—here is an overview of their day-by-day experiences on The 10-Day Belly Slimdown. Read Krissy's 10-Day Belly Slimdown Journal: Before I started The 10-Day Belly Slimdown, I was already following Dr. Kellyann’s 80/20 SlimForever. My family follows a pretty close paleo/ gluten free lifestyle but we also like to indulge and have sweets during holidays. I also like to have a glass of red wine while watching my favorite TV shows to unwind with my husband, not every day but 1-2 times a week. This tends to add up quickly on my waistline and cause major bloating. I was excited to start right after the New Year because I have weddings and events coming up this year that I want to feel great for. I was also noticing my energy levels were plummeting and after having 3 kids in 5 years, my hormones have simply been “out of whack.” I am always cooking in the kitchen and testing out gluten free or paleo meals so when I began this was a piece of cake for me (definitely easier than the 21 Day Bone Broth Diet in terms of food prep). Making coffee in the morning – easy. Grabbing a Slim Collagen Cooler packet, ice, 2 handfuls of store bought pre-washed greens, berries I washed on Sunday, and some coconut milk I have on hand- EASY. Plus, my 4 and 2 year old always wanted some and I was so happy to share!!! If I was running errands I would just bring it with me so I made sure I had it between 12 and 1 PM. Dumping broth ingredients into 2 crock pots then straining into jars-easy! (but messy!) I made the Creamy Tomato Florentine and the Cauliflower Soup which both were SO helpful between my afternoon shake and my dinner! I had about 1-2 cups each day and some La Croix if I was getting hungry. Lastly, when it came to my SLIM plate I was already used to doing this, like I mentioned above, minus adding rice, squash, sweet potatoes or organic white potatoes. So I left those out for myself and made a huge bowl of non-GMO, organic rice for the family to add to their plate if they wanted it (of course they did!) I loaded my plate with as much vegetables as I could stack to stay full until the next day but I quickly saw that hunger diminish. During the 10 days, I really missed wine and found myself some days craving something fatty and salty like a slice of raw cheese—so I grabbed some olives and that helped. When I craved wine, I would make hot tea. I think the habit was more drinking something while watching the shows vs the wine itself! Here is how I felt for 10 days: Day 1 -I made it through just fine, I think I had enough stored energy from carbs over the holiday weekend. Day 2 -I was starting to get my nightly cravings of healthy salty snacks but was fine and determined. Felt hungry so I drank broth and 32 oz of lemon water. Day 3- I was very, very cranky in the morning, I had very little patience with my kids getting out the door for school. Day 4- Even worse with mood swings and noticed slight blemishes on my face. Dull headaches. Day 5- Experienced diarrhea, craving wine, more blemishes. Day 6- Woke up with more energy and better mood! Day 7-10- Feeling slimmer, more full, not staring at the clock for a shake or a meal. I am now on Day 3 of my 2nd round and I must say how simple this way of eating is. It has already become a routine for me. Sometimes I still crave wine and salty snacks, yes, but I am able to work through it so much better than before! I am also excited to see if some of my hormone imbalance symptoms subside over time. Read Jenna's 10-Day Belly Slimdown Journal: I have now done The 10-Day Belly Slimdown twice, once with the original test group in early 2017 and a second time as for my new years resolution. Both times I felt very excited to get started. It felt like I was in the starting gate of my next race and I had a fresh start at winning this one. I had already been playing around with mini-fasting so I wasn’t too nervous to try the plan. And being the content manager for Dr. Kellyann I knew all about the carb flu and the sugar demon and I was ready for it. That said, the carb flu hit me hard on day 4 and 5 and I was very cranky, no headaches or tiredness for me, just really, really cranky. Once I hit day 6 the remainder of the 10-days were smooth sailing. Both times I lost a lot of weight in the first few days... 5 pounds in the first 2 days! The quick initial weight loss was very motivating and I know it’s what helped pushed me through day 4 and 5. I did a lot more batch cooking and prep the second time around and that made a world of difference. I was able to come home at night with food all ready to go so no need to scramble at the last minute and eat something off plan that I really didn’t want anyway. At times I felt little cravings, mainly for potato chips, but for the most part the cravings subsided quickly. I really think the broth loading soups helped me the most. I love, love, love both the Cauliflower Vichyssoise and the Creamy Tomato Florentine. I did have one day that I went off track, I gave in to those potato chips, and it completely stopped my weight loss for a few days. I’m a super busy working mom so I wasn’t able to make anything super fancy for my SLIM Plate meal during the week—just chopped the the meats I batch cooked and used them in a salad--but I did do some fun stuff on the weekend. My favorite SLIM Plate Meal was a sort of skillet meal where I sliced steak really thin and sauteed it with onions, bok choy, and jalapenos stirred in some chili garlic and served it over cauliflower rice. Order The 10-Day Belly Slimdown today from your favorite bookstore (click below!) and then make sure to claim your bonuses while they're still being offered!

Oat milk is one of the newest plant-based milks sweeping onto store shelves and across the internet. So I’d thought I dive in and tell you what it’s all about and whether or not you should jump on the bandwagon. What is Oak Milk? Oat milk is essentially oats, a type of grain, blended with water and then strained to remove the oat pulp. This is generally the way other nut, seed, and grain milks are made as well. So what’s so special about oat milk? Well, the texture is thick and creamy. It also has a touch of sweetness that many enjoy. And while it doesn’t have as much protein as regular dairy milk and soy milk, it beats out other plant-based milks. Plus, it’s also the highest in fiber. You see, because oats absorb more water than nuts, more of the actual grain makes it into the final product. Thus, oat milk can be a good option for adding to smoothies, coffee, or any other recipe that calls for milk. Oat milk nutrition Oats in general do not contain gluten. But, they’re often processed in the same facilities as wheat and contamination is practically unavoidable. Thus, if you’re avoiding gluten for whatever reason, you’ll want to make sure the oat milk or the oats used are certified gluten free. What’s the catch to oat milk nutrition? When it comes to oat milk, keep in mind that oats are grains. And if you have trouble digesting grains (as many do), oat milk may not be your knight in shining armor. You may be best sticking with coconut, almond, or cashew milk. Also, keep in mind that oats are higher in carbs than nuts and seeds. Which means this is also true for its milk when compared to coconut or almond milk. So if you’re on a low-carb diet, it might not be the best choice. In addition, many oat milks claim to contain high concentrations of vitamins and minerals. However, you should at least be aware that these nutrients are most often added after the fact and aren’t naturally occuring. And finally, as with most packaged plant-based milks, prepared oat milk may contain yucky gums, stabilizers, and preservatives. So...if you want to give oat milk a try, I highly recommend making it yourself. It’s actually very simple and there are many oat milk recipes available online. In general, simply Dr. Kellyann Oat Milk Recipe Ingredients: 1 cup of rolled oats (preferably organic and certified gluten free) 4 cups of ice cold water 1 scoop of Handful of dates ⅛ tsp of vanilla extract (optional) ⅛ tsp of cinnamon powder (optional) Directions: Combine one cup of rolled oats (preferably organic and certified gluten free) with four cups of water in a high speed blender. I recommend using ice cold water to prevent the oats from getting warm during blending, which can cause them to get a little slimy. After blending, strain the liquid from the pulp using a thin towel or piece of fabric. A nut milk bag might work, but you may find it to be too grainy. For sweetness, you can blend with dates. You can also add a splash of vanilla or a dash of cinnamon. The milk should then be stored in the fridge and used within a week. My thoughts on oat milk I can see why oat milk has a strong following. And it may be a good option when milk is called for, especially if you make it yourself. However, beware if your gut isn’t a fan of grains or if you’re on a low-carb diet. Keep thinking Big and living BOLD!

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!

I was recently given a copy of “Dr. Kellyann’s Bone Broth Diet” and asked to review her book. I was not paid for this post nor encouraged to give a good review. My opinion of this book is genuinely my own! Before I started Bessie Bakes, I never thought I’d be one of those bloggers...