Don Colbert's Blog, page 10

6 Easy Elegant Keto Dishes for an Easter Menu

Whether you’re getting together with family, friends, people from church, or having a more laid-back get-together, you can still bring ease and elegance with a Keto Easter Menu. You don’t have to go in on the candy and carbs. Instead, enjoy a wonderful day, with wonderful, healthy foods.

Here are our top picks for Easter Dinner this year!

6 Dishes for an Easy, Elegant Keto Easter Menu1. Delicious “Secret Tip” Kale & Berry Salad

Gather 1 bunch kale (stalks removed and discarded, leaves sliced thinly), 1 lemon, juiced, 1/4 cup extra-virgin olive oil, plus extra for drizzling, sea salt, liquid organic stevia, freshly ground black pepper, 1/2 cup raspberries, and ¼ cup pine nuts, sunflower seeds, or chopped toasted walnuts.

Place sliced kale, half of the lemon juice, a drizzle of oil and a dash of salt in a large bowl.

Secret tip: Massage the kale with this mixture (by hand) until the kale starts to soften and even wilt, 2 to 3 minutes. Set aside.

Meanwhile, make the dressing.  In a small bowl, whisk remaining lemon juice, erythritol, and lots of freshly ground black pepper, to taste. Pour in 1/4 cup of oil while whisking until a dressing forms. Pour the dressing over the kale, and add the mango and seeds/nuts. Toss and serve. Serves 4. Make more for your Keto Easter Dinner!

2. Smoked Salmon Keto Eggs

Gather 12 organic hard-boiled eggs, 4 tablespoons smoked salmon (chopped), 3 tablespoons avocado mayonnaise, 1/4 cup finely chopped cucumber, 2 teaspoons chopped dill, and 1/2 teaspoon freshly ground black pepper.

To make, prepare hard-boiled eggs by removing egg shells, cutting lengthwise, removing yolks, and placing yolks in a bowl. Set egg whites aside.

With a fork, break yolks into chunks. To egg yolks, add 3 tablespoons salmon, avocado mayonnaise, cucumber, dill, and freshly ground black pepper. Gently stir until combined.

Place egg whites on a serving dish or in a jelly roll pan lined with paper towels (to prevent eggs from rolling). Spoon about 1 tablespoon egg-yolk mixture into each egg-white half. Top eggs with remaining 1 tablespoon chopped salmon. Cover eggs and refrigerate up to 4 hours. Just before serving, garnish with dill sprigs.

3. Amazing Keto “Potato” Salad

If you’ve been eating Beyond Keto for any amount of time, you probably know that cauliflower is an easy, delicious substitute for potatoes. This recipe is no exception.

Gather 1 head organic cauliflower, 4 organic eggs  (hard boiled and peeled), 1 cup keto-friendly avocado mayonnaise, 2 tablespoons organic apple cider vinegar, 1/4 cup organic green onions (chopped), 1/4 cup organic parsley (chopped), 1/2 cup organic celery (chopped), 2 cloves organic garlic (minced), 1/2 teaspoon sea salt, and 1/4 teaspoon organic black pepper.

To make, cut off and dispose of the cauliflower stem. Chop the remaining cauliflower into florets. Place cauliflower in a steamer and lightly steam until cauliflower is slightly tender but still crunchy, about 3 minutes. Once steamed, set cauliflower aside.

In a large mixing bowl, combine mayonnaise and hard boiled eggs. Add in chopped onions, parsley, celery, and garlic. Use a fork to mix until eggs are mashed and ingredients are thoroughly mixed.

Add in apple cider vinegar, sea salt, and black pepper. Add in cauliflower florets. Mix until the cauliflower is thoroughly coated with mixture.

Cover cauliflower salad and place in the refrigerator for 30 minutes to marinate. Serve and enjoy!

4. “Honey” Keto Glazed Ham

Gather a bone-in pre-cooked 8-10 pound ham, 1/3 cup water, 1 cup “brown-sugar” KETO sweetener, 1/2 cup organic butter, 2 tablespoons molasses, 2 tablespoons Dijon mustard, 1/2 teaspoon cinnamon, 1/4 teaspoon ground cloves, 3 cloves garlic (minced), and freshly ground pepper.

To make, preheat the oven to 350°F. Trim the rind off the ham, leaving the fat layer intact. Score the fat in a crisscross “x” pattern, cutting into the fat. Avoid cutting all the way to the flesh under the fat.

Prepare a 9×13 baking dish or pan with coconut oil for easy cleanup. Place the ham in the dish and add water to cover the bottom. Cover with foil and bake for 30 minutes.

Meanwhile, place a small saucepan over medium-high heat. Add the sweetener, butter, molasses,  mustard, and spices. Stir until dissolved and heated through. Increase the oven temperature to 425°F. Brush the ham with 1/3 of the glaze. Return ham to the oven uncovered for 15 minutes.

Remove ham from the oven. Re-glaze with 1/3 of the glaze. Return to the oven for 15 minutes. Repeat one more time with the last 1/3 of glaze. Sprinkle with fresh ground pepper if desired. Cook for another (final) 15 minutes of cooking. Remove from the oven. Allow to rest for 15 minutes. Slice and enjoy. Makes approximately 16 servings. Perfect for a Keto Easter Dinner!

5. Keto Lemon Bar “Fat-Bombs”

Gather 1 ounce of coconut butter, 1 ounce of coconut oil, 1 scoop Vanilla MCT Oil Powder, 1 ounce of unsalted butter, 1 tablespoon of keto sweetener, AND ½ cup lemon juice.

To make, mix coconut butter, coconut oil, MCT Oil Powder, unsalted butter, keto sweetener, and lemon juice into a bowl. Pour the mixture into a small saucepan over low heat. Heat until just melted, then remove from the heat. Then, pour mixture into 8×8 baking pan

Place in the fridge and chill for 1 hour, until set. Sprinkle your choice of extra keto sweetener on top for added embellishment — enjoy!

6. Keto Zone Lemon Berry Spritzer (Non-Alcoholic)

Gather 1/2 cup fresh raspberries, 1/2 cup low-carb sweetener, 1/4 cup water, 1/2 cup lemon juice (bottled or fresh), and sparkling mineral water.

First make the Keto Zone simple syrup: In a small saucepan, place raspberries, sweetener of choice, and water. Heat on high heat and bring to a boil. Reduce heat to a gentle simmer, then mash berries using a potato masher. Cover and simmer for 10 minutes. Remove from heat.

Using a fine-mesh sieve, strain liquid into a bowl or jar. Press as much liquid as you can out of the berries using the back of a spoon against the sieve. Discard any remaining berries or use them for another application. Add lemon juice to the berry mixture, stir to combine.

To serve, pour 2 tablespoons of this keto syrup into the bottom of a glass. Add ice, and pour sparkling water over the ice. Garnish with a lemon slice and/or fresh berries. Enjoy!

Bottom Line

There are endless possibilities for an easy, elegant Keto Easter Menu. We hope you enjoy the ones we’ve shared!

 

The post 6 Easy Elegant Keto Dishes for an Easter Menu appeared first on ..

Easy Elegant Keto Easter Menu

Whether you’re getting together with family, friends, people from church, or having a more laid-back get-together, you can still bring ease and elegance with a Keto Easter Menu. You don’t have to go in on the candy and carbs. Instead, enjoy a wonderful day, with wonderful, healthy foods.

Here are our top picks for Easter Dinner this year!

6 Dishes for an Easy, Elegant Keto Easter Menu1. Delicious “Secret Tip” Kale & Berry Salad

Gather 1 bunch kale (stalks removed and discarded, leaves sliced thinly), 1 lemon, juiced, 1/4 cup extra-virgin olive oil, plus extra for drizzling, sea salt, liquid organic stevia, freshly ground black pepper, 1/2 cup raspberries, and ¼ cup pine nuts, sunflower seeds, or chopped toasted walnuts.

Place sliced kale, half of the lemon juice, a drizzle of oil and a dash of salt in a large bowl.

Secret tip: Massage the kale with this mixture (by hand) until the kale starts to soften and even wilt, 2 to 3 minutes. Set aside.

Meanwhile, make the dressing.  In a small bowl, whisk remaining lemon juice, erythritol, and lots of freshly ground black pepper, to taste. Pour in 1/4 cup of oil while whisking until a dressing forms. Pour the dressing over the kale, and add the mango and seeds/nuts. Toss and serve. Serves 4. Make more for your Keto Easter Dinner!

2. Smoked Salmon Keto Eggs

Gather 12 organic hard-boiled eggs, 4 tablespoons smoked salmon (chopped), 3 tablespoons avocado mayonnaise, 1/4 cup finely chopped cucumber, 2 teaspoons chopped dill, and 1/2 teaspoon freshly ground black pepper.

To make, prepare hard-boiled eggs by removing egg shells, cutting lengthwise, removing yolks, and placing yolks in a bowl. Set egg whites aside.

With a fork, break yolks into chunks. To egg yolks, add 3 tablespoons salmon, avocado mayonnaise, cucumber, dill, and freshly ground black pepper. Gently stir until combined.

Place egg whites on a serving dish or in a jelly roll pan lined with paper towels (to prevent eggs from rolling). Spoon about 1 tablespoon egg-yolk mixture into each egg-white half. Top eggs with remaining 1 tablespoon chopped salmon. Cover eggs and refrigerate up to 4 hours. Just before serving, garnish with dill sprigs.

3. Amazing Keto “Potato” Salad

If you’ve been eating Beyond Keto for any amount of time, you probably know that cauliflower is an easy, delicious substitute for potatoes. This recipe is no exception.

Gather 1 head organic cauliflower, 4 organic eggs  (hard boiled and peeled), 1 cup keto-friendly avocado mayonnaise, 2 tablespoons organic apple cider vinegar, 1/4 cup organic green onions (chopped), 1/4 cup organic parsley (chopped), 1/2 cup organic celery (chopped), 2 cloves organic garlic (minced), 1/2 teaspoon sea salt, and 1/4 teaspoon organic black pepper.

To make, cut off and dispose of the cauliflower stem. Chop the remaining cauliflower into florets. Place cauliflower in a steamer and lightly steam until cauliflower is slightly tender but still crunchy, about 3 minutes. Once steamed, set cauliflower aside.

In a large mixing bowl, combine mayonnaise and hard boiled eggs. Add in chopped onions, parsley, celery, and garlic. Use a fork to mix until eggs are mashed and ingredients are thoroughly mixed.

Add in apple cider vinegar, sea salt, and black pepper. Add in cauliflower florets. Mix until the cauliflower is thoroughly coated with mixture.

Cover cauliflower salad and place in the refrigerator for 30 minutes to marinate. Serve and enjoy!

4. “Honey” Keto Glazed Ham

Gather a bone-in pre-cooked 8-10 pound ham, 1/3 cup water, 1 cup “brown-sugar” KETO sweetener, 1/2 cup organic butter, 2 tablespoons molasses, 2 tablespoons Dijon mustard, 1/2 teaspoon cinnamon, 1/4 teaspoon ground cloves, 3 cloves garlic (minced), and freshly ground pepper.

To make, preheat the oven to 350°F. Trim the rind off the ham, leaving the fat layer intact. Score the fat in a crisscross “x” pattern, cutting into the fat. Avoid cutting all the way to the flesh under the fat.

Prepare a 9×13 baking dish or pan with coconut oil for easy cleanup. Place the ham in the dish and add water to cover the bottom. Cover with foil and bake for 30 minutes.

Meanwhile, place a small saucepan over medium-high heat. Add the sweetener, butter, molasses,  mustard, and spices. Stir until dissolved and heated through. Increase the oven temperature to 425°F. Brush the ham with 1/3 of the glaze. Return ham to the oven uncovered for 15 minutes.

Remove ham from the oven. Re-glaze with 1/3 of the glaze. Return to the oven for 15 minutes. Repeat one more time with the last 1/3 of glaze. Sprinkle with fresh ground pepper if desired. Cook for another (final) 15 minutes of cooking. Remove from the oven. Allow to rest for 15 minutes. Slice and enjoy. Makes approximately 16 servings. Perfect for a Keto Easter Dinner!

5. Keto Lemon Bar “Fat-Bombs”

Gather 1 ounce of coconut butter, 1 ounce of coconut oil, 1 scoop Vanilla MCT Oil Powder, 1 ounce of unsalted butter, 1 tablespoon of keto sweetener, AND ½ cup lemon juice.

To make, mix coconut butter, coconut oil, MCT Oil Powder, unsalted butter, keto sweetener, and lemon juice into a bowl. Pour the mixture into a small saucepan over low heat. Heat until just melted, then remove from the heat. Then, pour mixture into 8×8 baking pan

Place in the fridge and chill for 1 hour, until set. Sprinkle your choice of extra keto sweetener on top for added embellishment — enjoy!

6. Keto Zone Lemon Berry Spritzer (Non-Alcoholic)

Gather 1/2 cup fresh raspberries, 1/2 cup low-carb sweetener, 1/4 cup water, 1/2 cup lemon juice (bottled or fresh), and sparkling mineral water.

First make the Keto Zone simple syrup: In a small saucepan, place raspberries, sweetener of choice, and water. Heat on high heat and bring to a boil. Reduce heat to a gentle simmer, then mash berries using a potato masher. Cover and simmer for 10 minutes. Remove from heat.

Using a fine-mesh sieve, strain liquid into a bowl or jar. Press as much liquid as you can out of the berries using the back of a spoon against the sieve. Discard any remaining berries or use them for another application. Add lemon juice to the berry mixture, stir to combine.

To serve, pour 2 tablespoons of this keto syrup into the bottom of a glass. Add ice, and pour sparkling water over the ice. Garnish with a lemon slice and/or fresh berries. Enjoy!

Bottom Line

There are endless possibilities for an easy, elegant Keto Easter Menu. We hope you enjoy the ones we’ve shared!

 

The post Easy Elegant Keto Easter Menu appeared first on Dr. Don Colbert.

Sneezing Much? Fix Sinus Issues & Allergies Today

After a long winter, it is such a relief to enter into Spring! A relief, that is, unless you don’t find any relief due to allergies and sinus issues. In fact, if this is the case for you, you may be dreaming of the cold, short days of winter without all the sneezing, dripping, and itching.

Don’t let the pollen get you down. Instead, you can fix sinus issues & allergies today! We have 10 all-natural, healthy strategies to cut down the pollen you experience, bolster your body’s defenses, and help you enjoy spring and summer more.

Ready?

10 All-Natural, Healthy Strategies to Fix Sinus Issues & Allergies Today1. Start with the Strongest Most-Effective Sinus Supplement Available

As a first defense, start supplementing with nutrients that specifically support sinus health.

Dr. Colbert has evaluated countless patients on sinus health for decades, and has designed this new, all-natural supplement to provide significant relief. Dr. Colbert has formulated a healthy sinus formula, in capsule form, to help you improve sinus health! It’s made with synergetic all-natural herbal and food-based ingredients that promote clear, healthy sinuses and mucus membranes!

Divine Health’s Healthy Sinus Formula is Soy Free, Dairy Free, Gluten Free, Non-GMO, and formulated to provide significant relief. This is a great first step to fix sinus issues.

2. Increase Omega-3s and Anti-Inflammatory Foods

To reduce whole body inflammation, take an omega-3 supplement daily, eat fatty fish, and consume anti-inflammatory foods regularly.

First, take an omega-3 supplement such as Dr. Colbert’s Wild Alaskan Salmon Omega-3 every day. If you’re able to also eat 12 oz. of fatty fish per week, that’s great.

Why?

Studies have shown that those with seasonal allergic reactions and asthmatic allergies actually have higher underlying inflammation even when they are not showing symptoms (2). These results have led experts to believe that reducing the underlying inflammation may improve asthmatic and allergic conditions. Of course, if you are “aspirin-sensitive” or on blood thinners, always talk to your doctor before starting or increasing fish oil.

In addition, make it a habit to eat several anti-inflammatory foods every day. This can include ginger, turmeric, spices, cinnamon, colorful vegetables, walnuts and seeds such as flaxseeds, chia seeds, and hemp heart seeds.

2. Reduce processed foods with high omega-6 fats.

As an opposite action to increasing omega-3 fats, it’s crucial to reduce omega-6 fats found in processed foods.

Omega-3 and omega-6 fats are antagonists.

While omega-3 fats reduce inflammatory factors in the body, omega-6 fats increase their production.

It’s not enough to simply increase omega-3s…you must also decrease omega-6s.

The fastest and easiest way to do this? Look at every single item you buy with an ingredient label, and avoid all products with soybean oil. Then, take it a step further and avoid all those with high omega-6s.

The full list and steps can be found here.

3. Take care of your gut health with probiotics and fermented foods.

While it may seem odd that your gut has anything to do with sneezing and post-nasal drip, probiotics have been shown to help those with seasonal allergies.

In fact, one study of 173 people who suffer from seasonal allergies found that taking a daily probiotic with lactobacillus strains significantly improved their “quality of life” scores from baseline to peak pollen compared to a placebo group (3).

It is hypothesized that probiotics can improve the quality of life of seasonal allergy sufferers by increasing the percentage of regulatory T cells (Tregs) and improving allergen tolerance.

4. Take a daily dose of Raw Apple Cider Vinegar.

There are 2 ways raw apple cider vinegar can help:

In lab tests, scientists have found that the bacteria in raw vinegar can actually improve immune factors and protect from an allergic reaction (4).Apple cider vinegar is a natural decongestant, and it causes your sinuses to drain when you drink it. While the relief is temporary, it is effective and reduces the risk of clogged sinuses becoming infected.

What’s more, unlike medication decongestants, you are not at risk of rebound congestion, which can occur with long-term use of decongestants and results in worsening symptoms.

How should you take it? ALWAYS dilute apple cider vinegar. Taken straight, it can damage your esophagus.

Instead, mix 1 Tbsp. apple cider vinegar, 4 oz. water, 1/2 tsp ginger, ½ tsp cinnamon, and stevia to taste. Take 2-3 times per day during allergy season.

5. Try all-natural nasal sprays.

At most stores and pharmacies, you can find nasal sprays with simple ingredients like baking soda, salt, and purified water.

These sprays flush out your nasal passages. When used a few times per day they can ease allergy symptoms, especially if you begin using it proactively before strong symptoms begin.

6. Keep your floors and counters as clean as possible.

Dust mites cause many allergy symptoms.

Dusting regularly, vacuuming and using a HEPA filter, and washing floors and surfaces regularly can help reduce seasonal allergies and symptoms.

7. Leave your shoes outside.

Shoes have a way of trapping pollen on them and then depositing it all over your floor surfaces if worn inside.

Instead, remove them at the door and leave them out.

8. Keep windows and doors closed.

Especially if you live in an area with high pollen counts, keep windows and doors closed.

Pollen blows around most in the Spring, and typically in the early hours of the day. Keep windows and doors closed to avoid pollen blowing inside.

Instead, use an air conditioner if it is too warm. Make sure to change the old filters as they will most likely be full of dust, pollen, and mold.

Installing an air purifier with a HEPA filter will also help to remove allergens from the interiors.

9. After being outside, take a quick shower and change your clothes.

Clothes and hair are pollen magnets, so take them off and rinse as soon as possible!

Instead of dragging the pollen inside and sitting it in, shower and change.

10. De-Pollinate before bed.

Consider showering before bed, changing pillowcases daily, and sheets regularly. If you go to bed with pollen in your hair, it can stay on your pillowcase for days. Then, you’re essentially sleeping in pollen!

Keep these soft surfaces as clear of pollen as possible to  get a good night sleep and wake up feeling better rather than worse.

Bottom Line

Pollen and other irritating substances are a part of life for most of us. You may not be able to completely eliminate them, but you can manage them better. Use our tips to fix sinus issues and allergies this spring.

The post Sneezing Much? Fix Sinus Issues & Allergies Today appeared first on Dr. Don Colbert.

Easter, Hope and Health. 5 Ways It’s All Connected

For Christians, Easter is a Holiday of an amazing hope.

First, there was hope lost for early Christians when Christ was crucified. Then, unimaginable hope when they found Him resurrected!

Now, we have the hope through Christ, for this life and the next. Both are beautiful gifts from God.

But, do you realize how this gift of hope can affect our health? Amazingly, it can manifest both mentally and physically.

No matter where you find your current state of health, there are many benefits to hope, especially hope if God!

What Is Hope?

The Bible says “Now faith is confidence in what we hope for and assurance about what we do not see.”  (Romans 11:1).

Medical experts and scientists who study the effects of hope often describe it as “a positive motivational state…derived sense of successful goal-directed energy and pathways to meet goals” (1).

This Easter, think about the hope that’s been offered to you. Then, carry this hope throughout the year.

God has provided faith and hope. Most importantly, this means salvation.  But while in the flesh, amazingly, God’s hope affects health as well.  Here’s how:

5 Ways Hope Affects Health1. Hope is A Natural Pain Reducer

We will all feel physical pain during our lives. Unfortunately, some deal with it more than others.

Hope can act as a natural antithetic and reduce your perception of pain. And inversely, hopelessness can compound physical pain.

In fact, there is a hypothesis about how this works. It’s called the “cognitive mediation hypothesis.” This hypothesis describes the connection and influence of psychological factors, such as depression and hopelessness, and their relationship to physical pain.

One study of 164 male patients with back pain supports previous findings that hopelessness has a direct like depression, and depression can increase physical pain (2, 3).

Our Spirit, mind, and body connection is amazing, and all need care!

2. Hope Increases Resilience

When faced with a grim health situation, those with hope often display more resilience.

They can see difficult circumstances and obstacles to be overcome. Those who feel hopeless, often cannot see over, around, or beyond them.

In fact, studies have found that the level of hope in young patients with breast cancer significantly predicted premature mortality. (4, 5).

Another showed that hopeful and optimistic head and neck cancer patients had greater survival rates a year after diagnosis than those who were pessimistic (6).

Of course, this is no way implies a lack of hope when health doesn’t improve. We trust in God for that. It only implies that having faith and hope can have health benefits, no matter the current state.

In studies, scientists see a trend of longer life with these diseases in those who are more hopeful. They also see a better quality of life in the hopeful, including less depression and fatigue in those living with AIDS (7).

3. Hope Increases Adherence to Healthy Habits

In both children and adults, hope influences adherence to healthy habits.

In fact, those with hope are more likely to do what a health practitioner instructs.

What’s more, those who are hopeful often report a better diet, higher levels of physical activity, and overall healthier lifestyle than those who feel hopeless.

4. Hope Reduces Stress

In the brain, hope can act as a buffer against stress and anxious thoughts.

What’s more, hopeful people report that they laugh and smile more than those without hope.

This may be obvious.

But, did you know that the physical act of smiling and laughing, even when not sincere (forced), can reduce stress, both physical and mental?

In fact, laughter can alter dopamine, serotonin, and endorphin activity (8).

Our brains respond to positive physical changes in our body, including those that come with moving our facial muscles to smile and laugh.

5. Hope Improves Aging

Hope affects us throughout our lifecycle. It even helps us age better.

In fact, as discussed in 7 Steps to Healthy Aging, healthy eating, exercise, and sleep are all key components of healthy aging.

Hope affects all of these.

First, hope helps our motivation to eat well and stay active.

Next, it can reduce our stress response, which in turn improves our health.

And, lastly, those with hope sleep better than those without it.

One study of 156 women with breast cancer found a link between hope and depression, and these emotions and sleep quality (9).

Other studies have found links between hopelessness and insomnia. And then, sadly, this insomnia and suicidal ideation (10).

Simply put, our bodies need sleep to function day to day, and throughout life as we age. Hope is a gift from God that can improve our well-being, even through sleep.

Bottom Line

No matter if you’re facing health difficulties or not, your God-given gift of hope affects health by reducing stress, reducing pain, motivating you towards healthy habits and healthy aging, and improving your determination and resilience.

This Easter, bask in the hope of Christ’s resurrection. Carry it with you year round.

And for your Spirit, Mind, and Body, “May the God of hope fill you with all joy and peace as you trust in him, so that you may overflow with hope by the power of the Holy Spirit” (Romans 15:13).

The post Easter, Hope and Health. 5 Ways It’s All Connected appeared first on Dr. Don Colbert.

Secret Ingredient Beyond Keto Chicken Salad

It seems about time to shift the cooking from warm-me-up winter foods to delicious, light, and fresh spring and summer foods! If you’re with us, here’s an amazing Beyond Keto Chicken Salad that’s sure to satisfy.

Not only is it easy to make, but it is absolutely delicious. And the best part? It contains a secret ingredient that promotes health from your head to your toes!

Are you ready for it? Try our Secret Ingredient Beyond Keto Chicken Salad today.

Secret Ingredient Beyond Keto Chicken Salad

Ingredients

1 pound cooked chicken breast meat, 4 cups diced (great time to use Rotisserie)1 cup seedless red or black grapes, halved1 1/2 cups celery, cut in half lengthwise then sliced, (from 4 sticks celery)1/2 cup red onion, finely chopped (1/2 medium red onion)1 cup pecans, toasted and coarsely chopped1/2 cup Beyond Keto avocado mayo (see ingredients below)2 tablespoons extra-virgin olive oil1/3 cup plain Greek yogurt, sour cream, or cashew cream2 tablespoons lemon juice2 tablespoons dill, finely chopped1/2 teaspoons salt, or to taste1/2 teaspoons black pepper

Beyond Keto Avocado Mayo Ingredients

1 avocado2 tablespoons lemon juice6 tablespoons extra-virgin olive or avocado oil1/2 teaspoons salt1 tablespoon Dijon Mustard1/8 teaspoon Dill (optional)2 tablespoons water (or as needed for desired consistency)

Instructions

First, make avocado mayo by placing all “avocado mayo ingredients” in food processor. Pulse to chop, then mix until a smooth consistency. Or, you can mash and mix by hand, but will likely have slightly chunky results. Place in the refrigerator.Next, toast pecans in dry skillet over medium heat for 3-5 minutes, tossing/stirring as needed to make sure they do not burn. Allow to cool.In a large mixing bowl, combine diced chicken, halved grapes, sliced celery, chopped onion and cooled pecans.In a small bowl, combine Beyond Keto avocado mayo, extra-virgin olive oil, 1/3 cup plain Greek yogurt (or sour cream or cashew cream), lemon juice, dill, salt, and pepper. Add the dressing to the chicken salad. Cover and refrigerate until ready to serve. Reserve any remaining Beyond Keto Avocado Mayo for future use.Enjoy!

Nutrition Info (1/6 of recipe): 512 calories, 42 gm fat, 5 gm net carbs (10 gm carbs, 5 gm fiber), 23 gm protein

WHY BEYOND KETO AVOCADO MAYO FOR BEYOND KETO CHICKEN SALAD?

When you think of chicken, egg, or even tuna salad, you likely think of a delicious mix of protein and mayonnaise.

Unfortunately, the vast majority of commercial mayonnaise may wreak havoc on your health. In fact, if you suffer from tired, lethargic afternoons after your typical lunch, you may be sinking your energy with overprocessed foods.

Think about your typical mid-day food choices.  If it’s usually loaded down with processed foods and refined carbohydrates, you will feel a whole lot better by swapping it and adding energizing foods instead.

Specifically, it’s vital to omit and avoid harmful ingredients like processed soybeans oils. Buyer beware: most mayo on the shelf, even so-called healthy ones, are loaded with soybean oil.

Next, you’ve got to replace the harmful ingredients with ones that actually improve health.

While processed foods bring you down, avocados support your health from head to toe.

AMAZING HEALTH-PROMOTING NUTRIENTS IN AVOCADOS

Make the swap for avocados and you’ll get:

Carotenoids: When you think of carotenoids, you may think of carrots and other orange or red vegetables.  However, avocados are a great source. In fact, they contain a spectacular array of carotenoids including beta-carotene, alpha-carotene, lutein, neochrome, neoxanthin, chrysanthemaxanthin, beta-cryptoxanthin, zeaxanthin, and violaxanthin, many of which directly support eye health.  It’s this diverse and vast array of carotenoids that researchers believe is responsible for much of an avocado’s anti-inflammatory benefits.Carotenoid Absorption: Recent research has shown that absorption of two key carotenoid antioxidants, lycopene and beta-carotene, increases significantly when fresh avocado (or avocado oil) is added to otherwise avocado-free vegetables, such as in a salad. One cup of fresh avocado added to a salad of romaine lettuce, spinach, and carrots increased absorption of carotenoids from this salad between 200-400%.Healthy Fats: Like other sources of healthy fats, avocados can help you get in the Keto Zone and improve your health. In fact, avocados themselves are a “fat bomb” at 85% fat from calories. Their fats are heart healthy, anti-inflammatory, and they promote healthy blood sugars.Fiber: Avocados are pretty much made up of fat and fiber. In fact, at 3-4 grams of fiber per ½ cup, they are a great Keto Zone fiber option, promoting gut health, blood sugar control, and optimal cholesterol levels (1).Lower weight and BMI: In broad food intake studies, participants that routinely eat avocados have been determined to be lower in weight and lower in body mass index than non-consumers (2). Of course, this can be due to a variety of factors. But, we know high-fat foods like avocados fill you up and help you eat less.Healthy Cells: Avocados (specifically avocado extract) have been studied and determined to help prevent the occurrence of cellular over-growth in the mouth, skin, breast and prostate gland.  These results are likely due to the unusual mix of anti-inflammatory and antioxidant nutrients. Interestingly, in lab studies avocado extract actually works to increase oxidative stress in unhealthy cells in order to induce programmed cell death cycle (apoptosis), lessening the unhealthy cell numbers (3).Vitamin E: Avocados are the best fruit source of vitamin E, an essential vitamin that protects against many diseases and helps maintain overall health.  Specifically, it is an antioxidant that supports brain, cardiovascular, and respiratory health.What About Store Bought Avocado Mayo?

There are a few great store-bought avocado mayo’s out there. However, the vast majority are made from cheap, harmful, soybean oil. Amazingly, this includes many “olive oil mayonnaise” and “avocado mayonnaise” options. Be sure to check the ingredient lists!

Want More Delicious Beyond Keto Recipes?

Don’t stop here. There are so many delicious Beyond Keto recipes! If you don’t already have a copy, be sure to order your own Beyond Keto Book today. It’s an entire healthy lifestyle guide that will help you obtain your best health, weight, and energy!

Bottom Line

This spring and summer, you can enjoy delicious, fresh food while promoting the best health possible with Beyond Keto. It’s time to take your “condiments” to the next level. Don’t just avoid what’s bad, but proactively consume what’s good for your body. Try our Keto Zone Avocado Mayo today, and enjoy a delicious and energizing lunch while flooding your body with health-promoting nutrients.

The post Secret Ingredient Beyond Keto Chicken Salad appeared first on Dr. Don Colbert.

10 Surprising Signs I Need More Fiber & Easy Hacks to Get It

Think you’re getting enough fiber? You may be. However, many adults do not get enough. In fact, there are surprising signs you need more fiber, and these signs crop up in systems outside your digestive system!

Your brain, bones, heart, and metabolism may be alerting you to your need for more fiber.

Are you getting enough fiber? If you’ve cut down on carbohydrates in the Keto Zone, you need to be more proactive to add fiber back into your diet.

Here’s an explanation of healthy fibers, surprising signs you need more fiber, and 3 easy hacks to do so.

2 Healthy Types of Fiber

The first healthy type of fiber is inulin. Inulin is a prebiotic fiber, meaning it feeds the healthy bacteria and cells in our digestive tracts. Healthy bacteria, whether already in the gut or consumed via foods or probiotic supplements, need a food source to proliferate.

In nature, inulin is found in many plants, like chicory root. Inulin is made up of fructose molecules linked by bonds human digestive tracts can’t break down and digest. In this way, it’s not a nutritive carbohydrate or calorie. Instead, inulin is consumed by healthy bacteria and converted into a short-chain fatty acid that further nourishes colon cells (1).

Next, there’s psyllium husk. Psyllium husk is made of both soluble (70%) and insoluble fibers (30%).  This means twice the benefits.

Similar to inulin, the soluble fiber acts as a prebiotic, to feed and fortify healthy gut bacteria. The insoluble fiber passes through the digestive tract, mostly intact. It provides bulk and softness to stools, subtle laxative effects, and can improve digestive health, in addition to other benefits of fiber.

How can you get both types while adding more fiber to your diet? Divine Health Fiber Zone contains both!

10 Surprising Signs You Need More Fiber1. You Have A Hard Time Losing Weight

If you’re trying to obtain a healthy weight but you’re struggling, you may need more fiber. Multiple studies show that increased intakes of inulin and psyllium husk can reduce caloric intake and promote weight changes (2, 3).

2. Your Appetite is Rarely Satisfied

Feel hungry right after you eat? More fiber can help!

In fact, one study found that consuming increased amounts of inulin fiber resulted in a 2 pound weight loss while the control group gained 1 pound. While consuming 21 grams of inulin per day, this  inulin group experienced a decreased appetite, lower hunger-hormone levels, and increased fullness (4).

3. Blood Sugars are Climbing or Remaining Too High

Did your last check-up show elevated blood sugars? Especially if you’ve had a history of this issue, several studies on inulin and psyllium husk suggest a diet high in fiber may help optimize blood sugars (5, 6, 7, 8).

How?

First, as a fiber, it slows digestion to reduce blood sugar spikes.

Second, it has been shown to actually decrease fat in the livers of people with prediabetes (9). Reducing liver fat can reduce insulin resistance and may help reverse elevated blood sugars (10).

What’s more, another study showed that 10 grams of high-performance inulin per day reduced fasting blood by an average of 8.5% and hemoglobin A1C (HgbA1C) by an average of 10.5% (11).

4. Digestion is Typically Uncomfortable

The level of comfort you experience after eating a meal is largely dependent on the health of your digestive tract, and specifically, the health of the healthy bacteria that reside there. If you typically feel bloated, it may be a sign you need more fiber, especially inulin and psyllium husk.

Both inulin and psyllium husk stimulate the growth of beneficial bacteria. When these bacteria proliferate, yeast overgrowth is inhibited, digestion improves, and the immune function benefits (12, 13).

5. Your Experience Constipation and/or Loose Stools

Is your digestion “regular?” Or you fluctuate between constipation and/or loose stools?

If the latter, it’s likely a sign to increase inulin and psyllium husk. These fibers are known to decrease constipation, hemorrhoids, loose stools, and other digestion issues.

How can they possibly fix both these issues?

First, Inulin relieves constipation with soluble fibers; Psyllium does so with both soluble and insoluble fibers.  For example, one 4-week study found that 15 grams of inulin per day improved constipation in older adults (14).Psyllium husk softens stools and increases stool bulk to reduce constipation and hemorrhoids.

If you’re worried, they’d actually create diarrhea, don’t. The fibers absorb water, thereby reducing diarrhea and increasing stool softness and bulk of stools (15, 16).

6. You Have High Triglyceride and Cholesterol Levels

That last check-up; did you also see unhealthy triglyceride or cholesterol levels?

You may need more fiber, a proven cholesterol reducer.

One study concluded that 6 weeks of psyllium intake resulted in lower cholesterol in obese and overweight participants (15). What’s more, another study confirmed that 5 grams of psyllium three times daily for six weeks reduced triglycerides by 26%, compared to the placebo (17).

7. You Experience Brain Fog or Decreasing Alertness

Do you experience brain fog and lack of alertness? If you want a healthy brain, you cannot ignore gut health. In fact, your digestive health has direct implications for your brain health. Amazingly, it’s now known that (18):

Gut inflammation promotes brain inflammation and declining functionAn unhealthy digestive tract promotes illness in other parts of the bodyHealing your gut can reduce brain fog, increase alertness, support youthful memory, and energize the body and brainImmune function is dependent on a healthy digestive tract

Healthy digestion is first responsible for nourishing your body, from your hair to your toes. Beyond the nourishment, there is an incredible gut-brain connection that impacts your brain health directly. When you consume more fiber, you’ll support digestive health, and you may be able to resolve brain fog and lack of alertness.

8. Poor Bone Health

Any signs of declining bone health?

Bone health depends on the efficient absorption of minerals, including calcium and magnesium. Lab studies have found inulin improves the absorption of both, resulting in improved bone density (19, 20).

What’s more, studies of children (ages 9-13) have shown better calcium absorption and bone mineralization when taking inulin (19, 20).

9. Unhealthy Blood Pressure

If your blood pressure is climbing, you may need more fiber.

Studies have shown that psyllium husk can reduce blood pressure. In fact, one study showed a diet with an additional 12 grams of fiber from psyllium reduced systolic blood pressure by 5.9 mm mercury in 36 participants with high blood pressure (21).

10. Increased Risk of an Unhealthy Colon

Is your doctor worried that your colon may be unhealthy? Studies have long supported inulin as an anti-colon cancer agent.

A review of 12 animal studies found that 88% of the groups given inulin saw a reduction in precancerous colon growths (22). In terms of human studies, one promising experiment showed that inulin caused the colon environment to be less favorable for cancer cells (23).

Are Inulin and Psyllium Husk Safe?

The safety of inulin and psyllium husk has been studied extensively.

For most people, it’s completely safe.

For those who have experienced small intestinal bacterial overgrowth, there may be side effects. Also rarely, those allergic to ragweed may experience worsening symptoms from inulin (24).

Overall, they are both extremely safe and beneficial in reasonable doses.

5 Easy Hacks to Get More Fiber

What are your results? Is your body giving you any surprising signs you need more fiber? If so, you can get more with these 3 hacks:

Add Divine Health Fiber Zone every day.Include a ton of vegetables, such as leafy greens, in your Beyond Keto lifestyle. Eat them with at least 2 meals per day.Eat one avocado per day. Not only is it an excellent source of fiber, it fits perfectly into the Beyond Keto lifestyle.When you want a fruit, add a small amount of berries to your diet. They add fiber!Include high fiber healthy foods such as chia seed, flaxseed, and hemp hearts every day. You can add them to smoothies, baked goods, and more. Not only are they high in healthy fibers, they also contain healthy fats, vitamins, and minerals.Bottom Line

When it comes to fiber, your body may tell you that you need more. However, since many of the signs are outside of digestion, they may be surprising! Pay attention to your whole-body health and any signs you need more fiber. Then, use our easy hacks to get more fiber while enjoying your Beyond Keto lifestyle!

The post 10 Surprising Signs I Need More Fiber & Easy Hacks to Get It appeared first on ..

10 Surprising Signs You Need More Fiber & Easy Hacks to Get It

Think you’re getting enough fiber? You may be. However, many adults do not get enough. In fact, there are surprising signs you need more fiber, and these signs crop up in systems outside your digestive system!

Your brain, bones, heart, and metabolism may be alerting you to your need for more fiber.

Are you getting enough fiber? If you’ve cut down on carbohydrates in the Keto Zone, you need to be more proactive to add fiber back into your diet.

Here’s an explanation of healthy fibers, surprising signs you need more fiber, and 3 easy hacks to do so.

2 Healthy Types of Fiber

The first healthy type of fiber is inulin. Inulin is a prebiotic fiber, meaning it feeds the healthy bacteria and cells in our digestive tracts. Healthy bacteria, whether already in the gut or consumed via foods or probiotic supplements, need a food source to proliferate.

In nature, inulin is found in many plants, like chicory root. Inulin is made up of fructose molecules linked by bonds human digestive tracts can’t break down and digest. In this way, it’s not a nutritive carbohydrate or calorie. Instead, inulin is consumed by healthy bacteria and converted into a short-chain fatty acid that further nourishes colon cells (1).

Next, there’s psyllium husk. Psyllium husk is made of both soluble (70%) and insoluble fibers (30%).  This means twice the benefits.

Similar to inulin, the soluble fiber acts as a prebiotic, to feed and fortify healthy gut bacteria. The insoluble fiber passes through the digestive tract, mostly intact. It provides bulk and softness to stools, subtle laxative effects, and can improve digestive health, in addition to other benefits of fiber.

How can you get both types while adding more fiber to your diet? Divine Health Fiber Zone contains both!

10 Surprising Signs You Need More Fiber1. You Have A Hard Time Losing Weight

If you’re trying to obtain a healthy weight but you’re struggling, you may need more fiber. Multiple studies show that increased intakes of inulin and psyllium husk can reduce caloric intake and promote weight changes (2, 3).

2. Your Appetite is Rarely Satisfied

Feel hungry right after you eat? More fiber can help!

In fact, one study found that consuming increased amounts of inulin fiber resulted in a 2 pound weight loss while the control group gained 1 pound. While consuming 21 grams of inulin per day, this  inulin group experienced a decreased appetite, lower hunger-hormone levels, and increased fullness (4).

3. Blood Sugars are Climbing or Remaining Too High

Did your last check-up show elevated blood sugars? Especially if you’ve had a history of this issue, several studies on inulin and psyllium husk suggest a diet high in fiber may help optimize blood sugars (5, 6, 7, 8).

How?

First, as a fiber, it slows digestion to reduce blood sugar spikes.

Second, it has been shown to actually decrease fat in the livers of people with prediabetes (9). Reducing liver fat can reduce insulin resistance and may help reverse elevated blood sugars (10).

What’s more, another study showed that 10 grams of high-performance inulin per day reduced fasting blood by an average of 8.5% and hemoglobin A1C (HgbA1C) by an average of 10.5% (11).

4. Digestion is Typically Uncomfortable

The level of comfort you experience after eating a meal is largely dependent on the health of your digestive tract, and specifically, the health of the healthy bacteria that reside there. If you typically feel bloated, it may be a sign you need more fiber, especially inulin and psyllium husk.

Both inulin and psyllium husk stimulate the growth of beneficial bacteria. When these bacteria proliferate, yeast overgrowth is inhibited, digestion improves, and the immune function benefits (12, 13).

5. Your Experience Constipation and/or Loose Stools

Is your digestion “regular?” Or you fluctuate between constipation and/or loose stools?

If the latter, it’s likely a sign to increase inulin and psyllium husk. These fibers are known to decrease constipation, hemorrhoids, loose stools, and other digestion issues.

How can they possibly fix both these issues?

First, Inulin relieves constipation with soluble fibers; Psyllium does so with both soluble and insoluble fibers.  For example, one 4-week study found that 15 grams of inulin per day improved constipation in older adults (14).Psyllium husk softens stools and increases stool bulk to reduce constipation and hemorrhoids.

If you’re worried, they’d actually create diarrhea, don’t. The fibers absorb water, thereby reducing diarrhea and increasing stool softness and bulk of stools (15, 16).

6. You Have High Triglyceride and Cholesterol Levels

That last check-up; did you also see unhealthy triglyceride or cholesterol levels?

You may need more fiber, a proven cholesterol reducer.

One study concluded that 6 weeks of psyllium intake resulted in lower cholesterol in obese and overweight participants (15). What’s more, another study confirmed that 5 grams of psyllium three times daily for six weeks reduced triglycerides by 26%, compared to the placebo (17).

7. You Experience Brain Fog or Decreasing Alertness

Do you experience brain fog and lack of alertness? If you want a healthy brain, you cannot ignore gut health. In fact, your digestive health has direct implications for your brain health. Amazingly, it’s now known that (18):

Gut inflammation promotes brain inflammation and declining functionAn unhealthy digestive tract promotes illness in other parts of the bodyHealing your gut can reduce brain fog, increase alertness, support youthful memory, and energize the body and brainImmune function is dependent on a healthy digestive tract

Healthy digestion is first responsible for nourishing your body, from your hair to your toes. Beyond the nourishment, there is an incredible gut-brain connection that impacts your brain health directly. When you consume more fiber, you’ll support digestive health, and you may be able to resolve brain fog and lack of alertness.

8. Poor Bone Health

Any signs of declining bone health?

Bone health depends on the efficient absorption of minerals, including calcium and magnesium. Lab studies have found inulin improves the absorption of both, resulting in improved bone density (19, 20).

What’s more, studies of children (ages 9-13) have shown better calcium absorption and bone mineralization when taking inulin (19, 20).

9. Unhealthy Blood Pressure

If your blood pressure is climbing, you may need more fiber.

Studies have shown that psyllium husk can reduce blood pressure. In fact, one study showed a diet with an additional 12 grams of fiber from psyllium reduced systolic blood pressure by 5.9 mm mercury in 36 participants with high blood pressure (21).

10. Increased Risk of an Unhealthy Colon

Is your doctor worried that your colon may be unhealthy? Studies have long supported inulin as an anti-colon cancer agent.

A review of 12 animal studies found that 88% of the groups given inulin saw a reduction in precancerous colon growths (22). In terms of human studies, one promising experiment showed that inulin caused the colon environment to be less favorable for cancer cells (23).

Are Inulin and Psyllium Husk Safe?

The safety of inulin and psyllium husk has been studied extensively.

For most people, it’s completely safe.

For those who have experienced small intestinal bacterial overgrowth, there may be side effects. Also rarely, those allergic to ragweed may experience worsening symptoms from inulin (24).

Overall, they are both extremely safe and beneficial in reasonable doses.

5 Easy Hacks to Get More Fiber

What are your results? Is your body giving you any surprising signs you need more fiber? If so, you can get more with these 3 hacks:

Add Divine Health Fiber Zone every day.Include a ton of vegetables, such as leafy greens, in your Beyond Keto lifestyle. Eat them with at least 2 meals per day.Eat one avocado per day. Not only is it an excellent source of fiber, it fits perfectly into the Beyond Keto lifestyle.When you want a fruit, add a small amount of berries to your diet. They add fiber!Include high fiber healthy foods such as chia seed, flaxseed, and hemp hearts every day. You can add them to smoothies, baked goods, and more. Not only are they high in healthy fibers, they also contain healthy fats, vitamins, and minerals.Bottom Line

When it comes to fiber, your body may tell you that you need more. However, since many of the signs are outside of digestion, they may be surprising! Pay attention to your whole-body health and any signs you need more fiber. Then, use our easy hacks to get more fiber while enjoying your Beyond Keto lifestyle!

The post 10 Surprising Signs You Need More Fiber & Easy Hacks to Get It appeared first on Dr. Don Colbert.

Fingernail Health Can Hold Clues to Internal Health. What Do Yours Say?

Is it possible that your fingernails hold the secrets to your health? Can they show you nutrition deficiencies, underlying systemic issues, injuries, or toxic loads from medications? Amazingly, they hold clues into the mysteries that make up your overall health. While your fingernail health is not a stand-alone diagnostic tool, it can help you recognize potential issues that can be further investigated.

What do your nails say about your overall health? Find out today!

What Fingernail Health Says About Your Overall Health1. Soft or Weak Nails

Soft or weak nails often bend before snapping. Like brittle nails, soft nails may be a fingernail health sign that points to overexposure to moisture or chemicals like detergent, cleaning fluids, nail treatments, and nail polish remover.

However, weak nail may also be associated with a deficiency in B vitamins, calcium, iron, or fatty acids. Other signs of vitamin B deficiency include pins and needles tingling in hands and/or feet, fatigue, pale skin, fast heart rate, mouth pain or swelling, red smooth tongue, and/or depressed moods or mental health changes (1, 2, 3).

How can you improve fingernail health when they are soft and weak? Reduce the amount of chemical exposure to your nails. Give your nails a break from polish and/or remover. If other sign point to vitamin and mineral deficiencies, try to increase your intake.

2. Pitted Nails

When you look at your nails, do you see evidence of pitting? Nail pits are small round depressions or notches appear in the nails. Nail pitting is common in those with skin conditions including psoriasis and eczema. It can coexist with psoriatic arthritis, or may be related to alopecia areata — an autoimmune disease that causes hair loss (4).

How can you improve fingernail health if you see nail pitting? If you see nail pitting, it’s worthwhile to talk to your medical provider. Often, this is associated with inflammation or disorders of other connective tissue including skin and joints. You may talk about ways to decrease overall inflammation while supporting connective tissue health.

3. Peeling Fingernails

Peeling fingernails can be tricky. It is often due to external trauma. However, it can also be caused by having a low iron status internally. So, which is it for you?

One way to figure it out is to look at your toenails. If they are peeling as well, it’s more likely to be an internal, possibly iron, issue.

Other iron deficiency symptoms include unexplained fatigue, dark undereye circles, spooned nails (see below), heavy, rather than springy, legs when you walk or run, or newly formed paleness. Iron-deficiency can be assessed and diagnosed with laboratory tests including serum ferritin (5).

How can you improve fingernail health when they are peeling? If caused by external trauma,  refrain from using your fingernails as a tool, pressing into the nail too firmly, or using acrylic polish on nails. If caused by iron deficiency, talk to your medical provider about testing serum ferritin levels and/or adding iron-rich foods or supplements.

4. Brittle Nails

If your fingernails are rough or splitting, you may have what’s called onychoschizia. It’s actually quite common. Typically, it does NOT point to an internal health problem, but a drying out due to repeatedly wetting and drying your hands and nails, such as when washing hands, doing dishes, etc.

How can you improve fingernail health when they are brittle? Try using hydrating lotions on your hands and nails to protect them from wetting and drying. Consider wearing gloves while washing dishes or doing other water-heavy tasks.

5. Fingernail Ridges

Do you have thin vertical ridges that run from the tip of your fingernail down to your cuticle? If so, don’t fret, these are usually not a cause for concern or an indication of a health issue. If you have horizontal ridges, it may or may not be an indication of a health condition or a side-affect of treatment. For example, this horizontal grooves, call Beau’s lines, are often caused by chemotherapy and show up across all 20 nails in accordance delivery of the medication. In addition, Beau’s lines have been associated with systemic issues such as measles, mumps, malaria, typhoid fever, scarlet fever and hand-foot-mouth disease – in these cases people are typically diagnosed with the issue and then notice the ridges (6).

How can you improve fingernail health when you notice ridges? If you notice vertical ridges, you can ignore them or gently buff the surface of your nail with a fingernail buffer to smooth them. If you notice horizontal lines, you may attribute it to a known medication or medical issue, or you can see a healthcare professional to find the underlying cause.

6. Thick Yellow Nails

Yellow nails are actually relatively common. They can be caused by an infection or a reaction to a product, such as nail polish. Yellow, thick nails are a different issue. If you notice your fingernails or toe nail are thick, peeling, and discolored, it could be a nail fungal infection, known as Onychomycosis (7).

In rare cases, yellow nails can indicate a thyroid condition, skin conditions, or blood sugar abnormalities.

How can you improve fingernail health when they are yellowing and/or thick? Suspect a nail product as the culprit? Discontinue use and monitor changes. If not thickening, but also not due to a product, talk to your medical professional about potential causes. If your nails are thickening and yellowing, talk to your medical professional about possible fungal infection and treatment.

7. Black Lines on Nails

Black lines on nails are also called a splinter hemorrhage. These black lines, which can appear brown or dark red, may look like splinters, and there may be more than one. Typically, these black lines are caused by trauma to the nail. As the nail grows out, they should disappear if due to injury.

When they don’t and in rare cases, the lines could be a sign of an underlying issue, including skin, heart, or nail cell issues (8).

How can you improve fingernail health if you see black lines on them? If form trauma, give it time. The lines should disappear as your nail grows out. If there’s no change over a few weeks, talk to your healthcare professional and monitor any other symptoms, such as inflamed skin, night sweats, or bleeding in the nail.

8. Nails with White Spots

If you see scattered white spots on your nails, it can be a sign of zinc deficiency. It may also be an allergic reaction to a product, fungal infection (see thick yellow nails), or injury to the nail.

Other signs of zinc deficiency include unexplained weight loss, wounds that won’t heal, lack of alertness, decreased sense of smell and taste, diarrhea, loss of appetite, and/or open sores on the skin.

How can you improve fingernail health if you see white spots? First, give your nails a break from polish or other products and allow the nail to grow. If the spots remain or reappear, or you have other signs of low zinc status, talk your healthcare professional about possible zinc deficiency and supplementation.

9. Spooned Nails

Spoon nails are soft nails turned up around the edges, creating “spoons.” This condition also is called koilonychia and are often are a symptom of iron deficiency anemia. Iron deficiency anemia can be caused by inadequate iron intake or absorption, bleeding, gastrointestinal disorders, and more.

As mentioned above, other iron deficiency symptoms include unexplained fatigue, dark undereye circles, peeling nails (see above), heavy, rather than springy, legs when you walk or run, or newly formed paleness. Iron-deficiency can be assessed and diagnosed with laboratory tests including serum ferritin (9).

How can you improve spooned fingernail health? Since this is often caused by iron deficiency, talk to your medical provider about testing serum ferritin levels and/or adding iron-rich foods or supplements.

General Recommendations to Take Care of Fingernail Health

Fingernails are an epithelial skin appendage. They are made of a hardened nail plate surrounded by specialized epithelial surfaces. The nail plate (the portion of the nail you see on top) is formed of keratinised epithelial cells. Fingernails are incredibly dynamic and grows distally at a rate of over 3 millimeters per month!

As described above, fingernails can display signs of connective tissue health, nutrient deficiencies, and systemic issues. It stands to reason then, to support connective tissue health and adequate nutrient intake. From there, if your fingernails still show abnormalities, you may find evidence of other underlying or systemic conditions.

To take care of fingernail health in terms of connective tissue support, reduce inflammation, and adequate nutrient intake, consider adding:

Collagen Powder (supports connective tissue)A Food-Based Multivitamin/MultimineralAnti-Inflammatory Foods and SupplementsStrategies to Increase Needed Minerals and Glutathione

In addition, consider giving your nails regular breaks from harsh polishes, glues, and other chemical agents that may harm them.

Bottom Line

Your fingernail health may hold clues to your internal health. While they are not a stand-alone diagnostic tool, they can be the first indication of an issue. Take care of your fingernails and monitor any signs or symptoms of abnormalities. What are your fingernails telling you?

 

The post Fingernail Health Can Hold Clues to Internal Health. What Do Yours Say? appeared first on Dr. Don Colbert.

60-Second Triple Chocolate Mug Cake for Valentines

Ready for something simple? A delicious, healthy, triple chocolate mug cake that takes only 60 seconds? Yes, please! This Valentine’s Day, treat your own heart, and the hearts of your loved ones to this heart-healthy cake!

Best of all? It’s made in the microwave out of just 8 easy ingredients. It doesn’t get much simpler than that. Enjoy!

60-Second Triple Chocolate Mug Cake for Valentines

Ingredients

1 tablespoon organic salted butter, ghee, or coconut oil (if using coconut oil add a pinch of salt)
3 tablespoons 70% or more raw cacao chocolate
3 tablespoons Wholesome Yum Blanched Almond Flour
1/2 scoop Divine Health Collagen Powder, Chocolate
1/2 scoop Divine Health MCT Oil Powder, Chocolate
1 large organic egg
1/2 teaspoon baking powder
1/4 teaspoon real vanilla (optional)

Instructions:

Place butter and chocolate in a large mug (12 ounces). Microwave on high for 60 seconds, stopping at stirring halfway through. 

Add remaining ingredients. Stir well to mix thoroughly.

Microwave for about 60-75 seconds, until just firm. Make sure to not overcook because it can dry out quickly.

Serve with keto whipped cream, berries, and/or drizzle with more melted keto chocolate. Serves 1. Enjoy!

Nutrition info: 433 calories, 38 grams fat, 3 grams net carbs (11 grams of carbohydrates, 7 grams fiber), 14 grams protein

Why Triple Your Chocolate this Valentine’s Day?

Healthy chocolate recipes, especially those using raw cacao, do more than delight the taste buds.

They are good for you. Really.

A little raw cacao can:

Affect brain health and mood (1). Cacao’s flavanols, including phenethylamine (PEA), deliver natural pain- and stress-reducing benefits while increasing endorphins to improve focus. What’s more, cacao improves mood by raising serotonin levels and contains theobromine, a mild stimulant sometimes used in the treatment of depressed moods.
Increase blood flow to the brain. Better blood flow supports brain health and cognition in those with and without cognitive deficit. How does raw cacao increase flow? Cacao’s flavanols increase blood levels of nitric oxide. Nitric oxide dilates arteries and improves blood flow.
Support heart health while discouraging inflammation. Again, nitric oxide increases artery dilation and blood flow, thereby reducing blood pressure especially in older adults and those with hypertension (2, 3). In fact, some have found that higher chocolate consumption is associated with a significantly lower risk of heart disease, stroke and death (4).
Reduce fatigue. In addition to a small amount of caffeine, cacao delivers anti-fatigue nutrients including iron, magnesium, and nitric oxide. One small study from London showed a decrease in fatigue related ailments and symptoms after 8 weeks of cacao treatment (5).
Support insulin sensitivity and healthy blood sugars. When cells are more sensitive to insulin, they are healthier. They deal with carbohydrates better, require less insulin to store them, and store less fat. The flavanols in cacao support insulin sensitivity by slowing down carbohydrate digestion and absorption in the gut, improving insulin secretion and stimulating the uptake of sugar out of the blood into the muscle (6).
Discourage free radical damage. Unfortunately, most every biochemical reaction, our environment, our foods, and our lifestyles can increase free radical damage. However, when we consume antioxidants like those is raw cacao, we consume compounds that neutralize free radicals and work to heal cells. In fact, cacao has more than 300 different antioxidant chemical compounds and more than 20 times the antioxidant power of blueberries. And while other foods antioxidants diminish with time, cacao has demonstrated stability in samples over 75 years old (7)!

Even More Valentine’s Goodness

In addition, our 60-Second Keto Valentines Triple Chocolate Mug Cake boasts all the health benefits of collagen and MCT oil powder. Read about their benefits here:

Divine Health Collagen

Divine Health MCT Oil Powder

Bottom Line

Happy Valentine’s Day! This year treat yourself and those you love to this easy, quick Keto Triple Chocolate Mug Cake. There’s really no reason to not add more healthy chocolate to your life and many great reasons to do so. Enjoy our 10 favorite recipes and all the health benefits that come with them!

The post 60-Second Triple Chocolate Mug Cake for Valentines appeared first on Dr. Don Colbert.

Is Stress Damaging Your Heart? The Answer Will Surprise You

There is constant news about stress these days. Sometimes, it seems that the news about stress is enough to stress someone out. But, while some stress is just a part of life (even a healthy part) and too much is detrimental, there is good news, too. The outcomes can be changed by changing a few lifestyle habits and how you respond to stress. Is stress damaging your heart?

Yes, most likely.

Can you make changes that will make a real difference? Absolutely.

Since February is Heart Month, let’s explore how stress is damaging your heart.  And, more importantly, the steps you can take today to change it. 

We Live Overloaded & Overreactive

When a human becomes stressed, the body sends out helpful and healthy hormones to put it on alert. The main “stress hormone” is called cortisol. It is released by the adrenal glands when the body faces stress. The natural changes in the human body as a reaction to stress are crucial if you need to run, fight, or otherwise deal with eminent danger.

Like many things in the human body, cortisol is actually here to help. But our lives are not typically in eminent danger every time we feel stressed. Our stress is mostly a “mental state,” not a physical one. It can become a constant state of being in modern life.

If stress is an occasional experience, cortisol sweeps in and saves the day. When cortisol is chronic, our bodies operate in a “depressed” state of reaction to cortisol. Instead of a “normal” small amount of cortisol doing the job of getting our heartrate up and us moving away from danger, our bodies ignore this “normal” small amount. So what happens?

We adjust. Our bodies send MORE cortisol for stress (even “slight stressors”) and also work to make us more reactive anytime cortisol starts to decline. Now we are overloaded and overreactive. We “need” more and more. Sound familiar?

The real kicker: This effect is worsened by elevated insulin levels and possibly adipose tissue. So, if you are overweight and/or have unhealthy glucose levels, this entire cycle is exaggerated (1).

Is Stress Damaging Your Heart and Health? Yes, Here’s How

We’ve known for decades that elevated chronic cortisol is associated with a decline cardiovascular health. It is directly associated with elevated blood pressure, unhealthy blood glucose, truncal obesity, unhealthy cholesterol levels, and more. It negatively affects sleep. Then, with poor sleep, daytime cortisol is increased. This again negatively affects sleep. Poor sleep is also associated with cardiovascular risk factors, furthering the damage (2).  

What’s more, high levels of chronic mental stress can be devastating to your brain, your digestive tract, and your immune system. It can negatively impact your mood, energy, potentially lower brain volume, and induce memory challenges (3). Chronically elevated cortisol levels can affect all our body’s systems.

But Wait: There’s Really Good News in All of This

It may seem dire. We live in a stressful world. Many of us are chronically stressed with no idea how to actually decrease our stress levels since they are tied to activities required of us like work, driving, relationships, and more. Where’s the good news?

The good news about stress is this: It’s not actually your level of stress that matters. It’s your level of perceived stress.

Let’s say that again. Your body reacts to the stress you perceive. If you use stress-lowering habits that reduce your perceived stress, you can hijack the entire cascade of events. You can outwit your brain and tell it that the stressful event isn’t really all that stressful.  

Sure, there will always be life events that are truly stress-inducing. But for most of us, the day-in day-out stress is little more than worry that we make worse. If you want to halt stress from damaging your heart and your health, it’s time to take action against high perceived stress.

Quick List: 15 Stress Hijacks – No More Heart Damage
1. Stretch In the Morning

Believe it or not, the flexibility of your spinal cord and spine are directly correlated with the flexibility of your arteries.

Flexible arteries are crucial for healthy blood pressures and overall health. As crazy as it sounds, researchers have found that poor trunk flexibility is associated with stiff arteries. This means that keeping your body flexible enough to touch your toes means better artery health and blood pressure(4). One study of a stretching program found better blood pressure results from stretching than from walking (5)!

Is stress damaging your heart? Possibly, but stretching can help you relax AND improve blood pressure!

2. Try Icing Your Nerves

Ever heard of the vagus nerve? Your vagus nerve runs from your brain down to your abdomen. It’s known as the “wandering nerve” because it wanders down your body carrying a range of signals from your brain to your organs. Importantly, it plays a key role in your parasympathetic nervous system and can hijack the “stress cascade.” When the vagus nerve is activated, it sends a signal to slow your heart rate and lower your blood pressure telling your body it’s time to relax. This can counteract your reaction, or overreaction, to a stressful situation.

To activate the vagus nerve, try icing it. How? Simply apply an ice pack to your chest, back of your neck, and/or forehead area. You can also try a fae cold-plunge using ice water in a large bowl.

This easy, free anti-stress-reaction hack takes less than 30 seconds and has been shown in studies to be effective in reducing heart rate and stress reaction (6).  

3. Use Natural Elements & Ingredients to Balance Your Body

There is new wonderful supplement in the Divine Health line-up specifically designed to help you naturally reduce your stress reactions.

It’s called Divine Health Stress Less Drops.

Each drop uses your body’s natural “stress-reduction” parasympathetic system to encourage calm moods, clarity, healthy energy pathways, better sleep, and balance. In fact, it’s made of liquid ionic trace minerals in distilled water that include 85 trace minerals harvested with care from Utah’s Great Salt Lake.  They also include a significant amount of magnesium. Magnesium is used by every cell and involved in over 300 daily reactions. It specifically impacts energy production, sleep, hormone balance, and more (12, 13, 14, 15).

4. Get into the Keto Zone and Achieve or Maintain a Healthy Weight

Since healthy cortisol function is inhibited by elevated glucose, insulin, and obesity, it’s vital to get control of your eating habits, reduce processed foods and refined sugars, and achieve a healthy weight. How? Get started with Keto Zone: Start with Dr. Colbert’s Keto Zone Diet Book !

Is stress damaging your heart? Possibly, but following a low-carb diet with no processed foods will help you become heart healthy and reduce the negative affects of the stress reaction!

5. Calmly Breathe In and Out

Did you know you can combat stress with your lungs? It’s true. You can calm your heart, your brain, and your body by breathing calmly. Try this:

While pressing your tongue strongly against the roof of your mouth, breathe in slowly. Then, allow your tongue to completely relax and lower, even allowing your mouth to hang open if you want, and slowly breathe out. Do this for an entire minute.

6. Exercise, Outdoors if Possible

When you exercise, you release your body’s own ability to combat stress. In fact, studies suggest that exercise can improve anxiety symptoms or stressed moods especially in those who have a history of dealing with chronic stress (15). It’s interesting. Exercise can actually increase stress hormones acutely. However, these hormones quickly decrease back to healthy levels and long-term stress outcomes improve (16).

What’s more, moods improve when you get outside. If you don’t know where to start, start walking. Here are 10 Amazing Benefits of Walking.

7. Laugh Any Chance You Get, Especially with Friends & Loved Ones

If life doesn’t seem pleasant, fun, or funny at the moment, you’ll have to go out of your way to proactively laugh. It may seem silly. But, if you prioritize laughter, you will reduce stress and your reactiveness to it. Start by reading your favorite funny author, spending time with a great friend, listening or watching a favorite comedian or show, or hanging out with children.

Amazingly, laughter is considered a scientific, effective, non-invasive therapy for improved mental health and mood. In fact, it’s been found that laughter alters dopamine and serotonin activity, and causes an increase in endorphins. These chemicals decrease discomfort, cortisol (17), and depressed moods (18).

8. Stay Hydrated with a Stress-Busting Tea

Did you know that dehydration can increase cortisol? Dehydration is linked to increased saliva and blood cortisol. Amazingly, multiple studies have found that dehydrated athletes have more circulating cortisol than hydrated ones (19).

Of course, water is a great choice for hydration. But, you can take it a step further and drink cortisol-reducing black and/or green tea. Tea is a health-promoting drink that you can use as a tool to combat stress daily. In studies, tea consumers reported a higher “sense of relaxation,” lower blood platelet activation, better heart health indicators, brain health, oral health, and a fiery metabolism (20). Take it one step further and flavor your tea with Divine Organic Health Supremefood Powders.

9. Pray with Gratitude

No matter the stress you’re facing, the practice of daily gratitude and prayer can change everything. In fact, practicing gratitude has been proven to support decreased cortisol and stress levels.

Moreover, prayer is a wonderful gift for spiritual health. Prayer is thought to increase the secretion of neurotransmitters, such as dopamine. These compounds decrease cortisol while promoting relaxation, focus, and motivation. Of course, for Believers, prayer and gratitude to God goes beyond mental health. Our spiritual health is the foundation of everything else!

Is stress damaging your heart? Maybe, but prayer and gratitude are powerful agents against it!

10. Daily Dose of Olive Oil

When you ingest high-polyphenol olive oil every day, you protect your heart. In fact, the nutrients in olive oil reduce inflammation and cholesterol oxidation in artery walls (21). It can can also lower blood pressure and reduce the need for hypertension medications by up to 48% (22). What’s more, studies have found that those who consume olive oil have a significantly lower risk of stroke than those who don’t (23). This is an easy step to fight the cardiovascular damage from stress.

11. Put Down the Phone and the Remote

Sure, we all need to “tune in” to know what is happening in the world. However, increasingly, we’re tuning in too much. We are now inundated with news nonstop. We see struggles from every corner of the world, sometimes truthfully and sometimes grossly exaggerated.

What’s this doing to our stress levels? Recent studies suggest more media consumption means more feelings of stress, depression, and anxiety (24). Instead of tuning into a device for countless hours, get your news in small doses from a trusted source. Then, proactively put it down and tune into your physical world and the people present in your life.

12. Prioritize Sleep

As mentioned above, high daily cortisol negatively affects sleep. Poor sleep increases daily cortisol (25). And on and on.

No matter the situation, you can combat daily stress and improve mental health by breaking the cycle with adequate sleep. In fact, adults should all aim to get 7-9 hours of good quality sleep each night. Here are 7 ways to improve yours!

Is stress damaging your heart? Not so much now! Sleep fixes many things…and this is especially true in hijacking a negative stress reaction!

13. The Right Foods & Drinks Will Help

In addition to getting in the Keto Zone, you can pick specific stress-fighting foods. For example, try fatty fish like salmon, dark chocolate (70% or higher cocoa), fruits and vegetables, these high-antioxidant foods, or Divine Health Organic Supremefood Powders.  

To reduce stress today through your entire diet, first follow the Keto Zone principles, and then move to Beyond Keto. You can start with this article, check out Dr. Colbert’s Beyond Book, and follow the recommendations and recipes on this site to get going. Beyond Keto takes what you’ll learn in Keto Zone (which is designed to help you achieve a healthy weight quickly), and focuses on anti-inflammatory, healthy eating for life.

14. Add Adaptogens to your Routine

What are adaptogens?

Adaptogens are herbal compounds that were initially defined as substances that enhance the “state of non-specific resistance” in our stress responses (26). In other words, they help us adapt to stress with a healthier response that does not fatigue our adrenals or cause the cascade or overreactions that causes damage.

Specifically, they can lower our sense of stress. They can reduce our cortisol response. They can support immune system health, brain cells, energy production, sleep, and more. Common adaptogens include ashwagandha, Rhodiola Rosea Root, and GS15-4 Korean Ginseng Root. To learn more, read this article.

15. Stop Trying to Keep Up & Simply Do Less 

If you’re like most people, you may bring stress upon yourself by loading up your schedule. Some things can’t be avoided, but oftentimes we overschedule ourselves without purpose. 

To reduce stress, decide which activities are necessary. Then, whittle down the extras by choosing those that promote health, fun, joy, and peace within you. Those that don’t cause extra stress.

Never be afraid to say “no” to a busy schedule for the sake of your health and well-being.

Bottom Line

Stress is a part of human life. It’s not going away. But, you are in charge of your perceived stress and your reaction to it. Once you realize this, you can take necessary steps to improve. You can stop stress from damaging your heart and health by hijacking the cascade of events that causes the damage. We’ve provided 15 tools to hijack it. Which is your favorite? Do you use other stress hijack strategies? Let us know in the comments!

The post Is Stress Damaging Your Heart? The Answer Will Surprise You appeared first on Dr. Don Colbert.