Kellyann Petrucci

Step by Step / Updated 07-28-2022

Medicinal herbs really are nature’s gift. They work wonders at alleviating and preventing many ailments, and herbs are an effective, inexpensive, and convenient way to manage your health. Herbs can help many conditions. If you suspect vitamin or mineral deficiencies, lack proper rest, are under chronic stress, or get numerous colds or infections, you probably have a lowered immune system and medicinal herbs may help. If you’re considering herbs to boost your immune system, discuss your particular needs with a health practitioner who understands your individual situation. Some herbs for the immune system may enhance or interact with the action of synthetic medications and should be monitored by an herbalist or a doctor who understands how herbs interact with other treatments.

Cheat Sheet / Updated 04-08-2022

Living Paleo means eating all-natural, real foods that support steady blood sugar levels and eliminate inflammation inside the body. Living Paleo also means knowing how to estimate the right amount of food for your needs, stocking your kitchen with Paleo-friendly foods, and cooking healthful meals at home. Not sure how to make the switch to living Paleo? Use these tips to get started.

Cheat Sheet / Updated 03-22-2022

People have been fasting (in other words, not eating for a while) for centuries to prevent disease and strengthen the body. Fasting is also a safe way to lose weight. This Cheat Sheet gives you an overview of the basic principles of fasting, including what you should and shouldn't drink, so you can implement it into your routine and start your journey toward more vibrant health.

Article / Updated 08-18-2021

With some ingredient substitution and lots of vegetables, translating old favorites into your new Paleo lifestyle is easy. This twist on traditional spaghetti and meatballs enables you to enjoy a family favorite the Paleo way. Preparation time: 10 minutes Cook time: 40 minutes Yield: 4 servings 1 large spaghetti squash 3 tablespoons water 3/4 pound ground beef 1/4 pound ground pork 1/2 cup fresh parsley leaves, minced 1 large egg 1 clove plus 2 cloves garlic, minced 1 teaspoon salt 1/2 teaspoon ground black pepper 1 tablespoon coconut oil One 28-ounce can diced fire-roasted tomatoes 8 large basil leaves, slivered Salt and ground black pepper to taste Preheat the oven to 375 degrees. Cover two large baking sheets with parchment paper. Cut the squash in half lengthwise, and scoop out the seeds with a large spoon. Place squash cut side down on the baking sheet. Sprinkle the water onto the paper around the squash. Set aside. In a large bowl, mix the meat, parsley, egg, 1 clove garlic, salt, and black pepper with a fork until combined. Measure a tablespoon of meat and roll into a ball between your palms. Line up the meatballs on the prepared baking sheet, about 1/2 inch apart. Place both baking sheets in the oven and set timer for 25 to 30 minutes. While the meatballs and squash are roasting, place the coconut oil and 2 cloves garlic in a saucepan over medium-high heat. Cook until the garlic is fragrant, about 30 seconds, and then add the tomatoes and basil. Stir to combine, increase heat, and bring to a boil. Reduce heat to low and simmer, uncovered, until slightly thickened, about 10 minutes. Season with salt and pepper to taste. Cover and reduce heat so sauce is just kept warm. When the meatballs are golden brown and cooked through (about 25 to 30 minutes), add them to the tomato sauce to keep them warm. Leave the spaghetti squash in the oven to bake for an additional 10 minutes. Remove the squash from the oven and, using a hot pad to hold it, scrape the inside with a fork to shred the squash into spaghetti-like strands. To serve, mound spaghetti squash on individual plates and top with sauce and meatballs. Per serving: Calories 373 (From Fat 183); Fat 20g (Saturated 9g); Cholesterol 124mg; Sodium 695mg; Carbohydrate 22g; Dietary Fiber 4g; Protein 26g.

Article / Updated 08-31-2017

Before you start the 5:2 Diet or any other fast, make sure you talk to your physician or health professional about fasting, its benefits and drawbacks, and the status of your health. What days and times to fast The 5:2 Diet prescribes two days of modified fasting and five days free from calorie counting. When deciding which days during the week to fast, understand that you may have to be flexible. What worked for you last week may not, due to social engagements or other obligations, work for you this week. The key is to choose two nonconsecutive days in which to fast. So for example, if you fasted on Monday, don't fast again until Wednesday or later in the week, giving you at least one full day between fasting periods. By choosing nonconsecutive days, you won't feel emotionally deprived of food and, thus, have a better chance of sticking with the program long-term. The 5:2 Diet is aimed at doing away with the feelings of deprivation, anxiety, and guilt that come with so many mainstream diets. Fasting, no matter the method that you choose, isn't a traditional diet; it's a lifelong behavioral change, and the longer you do it, the easier and more fulfilling it will become. If you decide to fast on a Monday and a Thursday one week, you now just have to decide how long you'll fast for. You'll optimally fast for 16 hours at a time, which has been found to be the sweet spot in fasting — you get the full benefits of a longer fast without the difficulties of completing a longer fast (compared to a fast that goes on for 24 hours or more). But doing so may be challenging with the 5:2 Diet because you break up your caloric limits between breakfast and an evening meal. However, you may find it easier on your fasting days to get all your calories in one meal. It's really up to you. The key is to play around with the fasting method of your choosing, but remember, stick to one particular method for three months before you try another one. Three months is the sweet spot when it comes to giving your body a chance to respond to the fasting method of your choosing and really seeing results from it. Who shouldn't do the 5:2 Diet Some people shouldn't fast on the 5:2 Diet, including the following: Pregnant women: More research must be done to determine whether or not fasting is safe for pregnant women, and until scientists prove that fasting is healthy during this time of your life, don’t fast. Children: Because children are still developing physically and mentally, they don't need any nutritional stresses. Although the occasional fast helps decrease the levels of IGF-1 in adults (which helps to promote overall health and longevity), during the formative childhood years, humans naturally have higher levels of IGF-1 to help them grow and develop properly. Never encourage fasting in anyone under the age of 18. People with medical conditions: If you have any underlying medical conditions, such as HIV/AIDS, cancer, diabetes, or an eating disorder, fasting probably isn't a wise choice. If you're a reasonably healthy adult looking to lose some body fat, feel revitalized, and live an all-around healthier lifestyle, then the 5:2 Diet may very well be a viable option for you. More information on the 5:2 diet.

Step by Step / Updated 04-24-2017

The closest relative to the (two-arm/kettlebell) swing, the one-arm swing adds an additional grip challenge and rotary stability component (the ability to prevent rotation). Just like the two-arm swing, use a kettlebell or dumbbell for this exercise. Because you now bear the weight by only one side of the body, a good one-arm swing can be measured directly by the amount of rotation that doesn’t occur. So do your very best to keep your shoulders square through the movement. Here are the steps to the one-arm swing:

Step by Step / Updated 04-10-2017

Hunger doesn't make fasting difficult. Your reaction to the hunger does. If at the first sign of hunger you seek out food, you need to ask yourself an important question: Do you control your hunger, or does your hunger control you? By controlling your hunger, you can strengthen your fasting practice. The most important aspect of controlling hunger is to accept it. Acknowledge before you begin your fast that hunger will rear its ugly head, and that it won't hurt you; it will only try to intimidate you. Fasting and feeding is yin and yang. The human body needs a balance between the two for optimal health. Most people clearly suffer from too much yang (feeding) and not enough yin (fasting). Following are nine strategies to stave off hunger and keep productive throughout your fasting period.

Step by Step / Updated 04-04-2017

Protein builds you up. Growth and repair are protein’s major roles: Your body uses the protein you take in as food to build cells, synthesize new proteins, and keep your tissues healthy. Eating adequate protein supports your physique and satisfies your appetite. Protein is a nutritional powerhouse in that it provides important immune-boosting nutrients — essential fatty acids (good fats), vitamins, and minerals. Among these minerals is zinc, which helps in the production of infection-fighting white blood cells. Even a mild deficiency in zinc can open the door to many diseases and infections. So sufficient amounts of protein are wonderful in supporting a healthy immune system.

Step by Step / Updated 04-03-2017

Of course a cave man enjoyed his food, and so can you on the Paleo diet. In these Paleo-approved recipes, you'll enjoy a classic combo of pork and sauerkraut, steamed kale with an Asian flair, and crunchy toasted coconut with a hint of cinnamon and cocoa.

Article / Updated 03-10-2017

Pork and lamb in small portions can also provide protein to your diet. Eating protein-rich meats — making sure you trim off any excess fat — and adding a side of vegetables can fill you and make you feel satisfied. These recipes offer pork for a dinner meal and a breakfast meal. Of course, if you feel like mixing up things, eat the frittata for dinner and the stir fry for your earlier meal. Also included is a Greek-inspired lamb tacos recipe (without the dairy). Quick Pork and Vegetable Stir Fry Preparation time: 30 minutes Cook time: 10 minutes Yield: 2 servings 2 teaspoons coconut oil 1 teaspoon minced fresh gingerroot or more to taste 1/2 teaspoon minced garlic 1⁄8 to 1/4 teaspoon red pepper flakes to taste 4 ounces pork loin, cut into thin strips 1/2 carrot rounds, sliced quarter-inch thick 2 cups mung bean sprouts 3 ounces asparagus, cut into 1-inch diagonal pieces 1/2 small bell pepper, any color, cut into thin strips 1 tablespoon coconut aminos or more to taste Fine sea salt and fresh ground pepper to taste Add the oil to a large skillet and heat over high heat until hot. Working quickly, add the gingerroot, garlic, and red pepper flakes, and sauté for 10 to 15 seconds. Add the pork and carrots and sauté for a couple more minutes. Add the bean sprouts, asparagus, and bell pepper, and cook until the vegetables are bright and tender-crisp, about 1 to 2 minutes more. Stir in the coconut aminos and cook, stirring another minute. Add salt and pepper to taste. Per serving: Calories 165; Total fat: 6g; Saturated fat: 5g; Cholesterol: 30mg; Sodium: 410mg; Carbohydrates: 13g; Fiber: 4g; Sugar: 7g; Protein: 15g. (Recipe by Annabel Cohen) You can also use chicken, turkey, or shrimp instead of the pork, if desired. Vegetables continue to cook even after you take them out of the hot pan. Don't overcook them. They should be crisp. If you overcook them, they'll become mushy. Egg White Prosciutto and Vegetable Frittata Preparation time: 10 minutes Cook time: 20 minutes Yield: 2 servings 8 egg whites 2 tablespoons cold-pressed extra-virgin olive oil, separated 1/4 cup chopped onions 1/4 cup chopped zucchini, unpeeled 1 cup fresh baby spinach, packed 1/2 cup chopped prosciutto 1/4 cup chopped, seeded tomato 2 tablespoons fresh shredded basil leaves 2 cups baby arugula 2 to 3 tablespoons balsamic vinegar Preheat the oven to 325°F. Drizzle 1 tablespoon of the olive oil in an large 10-inch nonstick, ovenproof skillet. Whisk the egg whites in a medium bowl until slightly foamy. Heat the nonstick skillet (10 to 12 inches) over medium heat until hot. Add the onions, zucchini, and spinach, and sauté until the spinach is wilted and the onions are softened. Add the prosciutto, tomato, and basil and cook for another minute. Add the egg whites to the pan over the vegetables. Lightly season with salt and pepper. Cook on top of the stove for 1 minute. Place the pan in the oven for 10 to 15 minutes until the eggs are set. Remove from the oven and run a spatula around and under the frittata. Tilt the pan to tip the frittata onto a plate. Sprinkle with fresh basil. Top the frittata with arugula and drizzle with balsamic vinegar and the remaining olive oil. Per serving: Calories 311; Total fat: 18g; Saturated fat: 3g; Cholesterol: 28mg; Sodium: 1,204mg; Carbohydrates: 12g; Fiber: 2g; Sugar: 7g; Protein: 27g. (Recipe by Annabel Cohen) You can substitute 1/3 cup frozen chopped spinach for the fresh spinach. Make sure it's thawed and drained well. Greek Lamb Tacos Preparation time: 15 minutes Cook time: 15 minutes Yield: 2 servings 1 tablespoon cold-pressed extra-virgin olive oil 2 tablespoons minced onions 1/4 teaspoon minced garlic 8 ounces very lean ground lamb 1 tablespoon minced fresh mint 1 tablespoon minced fresh parsley 1/2 teaspoon fine sea salt 1/4 teaspoon fresh ground pepper Romaine lettuce leaves 1 cup chopped fresh tomato 1 cup chopped cucumber Fresh lemon wedges Heat the oil in a large nonstick skillet over medium heat. Add the onions and garlic and sauté for 2 minutes. Add the lamb and sauté for 3 more minutes. Add the mint, parsley, sea salt, and pepper, and sauté for another 3 minutes. Serve the tacos with the lettuce leaves as taco shells. Top with the tomato and cucumber and add a squeeze of fresh lemon. Per serving: Calories 235; Total fat: 13g; Saturated fat: 3g; Cholesterol: 65mg; Sodium: 638mg; Carbohydrates: 7g; Fiber: 3g; Sugar: 4g; Protein: 23g.