Denise’s starting point before turning to keto smoothies for weight loss 

“I don’t have time to be sick,” whispered Denise King, newly discharged from the ER. She’d had a scary heart arrhythmia — doctors said reducing stress would fix the problem, but how much could she slow down? Denise was in Memphis to care for her ailing mom, Veola, 81, and was running a busy consulting business from Veola’s dining table. You can at least relax a little, Denise told herself.

She checked her sleeping mom, then collapsed in front of the TV with a huge bag of M&M’s. Settling in, she suddenly realized the bag was empty. Ugh. I must’ve spilled some, she thought, feeling around the recliner cushion. Nothing. She strained her 299-pound body to the floor, looking under the chair. Nothing. She furrowed her brow. Denise, still on her hands and knees, heard a voice in her head say: You ate all that candy in 60 seconds. You’re out of control, and it has to end. She froze, fairly sure it was the voice of God.

Weight Loss

The Keto Diet Explained: Is the Popular Weight Loss Regimen Effective?

The keto diet is widely popular for as a quick fix. But what are the short and long term impacts, risks, and how does it make dieters feel daily?

How Denise discovered keto

Denise spent the next 11 hours on her laptop, taking in huge amounts of information from websites, studies, doctors’ YouTube posts. For decades, her shape-up efforts had been haphazard. Now she was focused. And all signs pointed to the keto diet. Whoa, she thought, reading that keto’s impact on blood sugar could eliminate her intense cravings, shrink her giant appetite and speed fat burning. 

Curious, Denise began looking up her specific issues. It looks like a healthy version of keto will give my body nutrients and micronutrients to help my heart, she realized. Next, she saw keto eases joint pain. Then she read that the strategy might get her off blood-pressure meds she’d taken for 16 years. “That’s it!” she yelled.

“What is?” called Veola from the other room. Denise went to explain to her mom why she was going keto due to the amount of health benefits. And later that day, she peered into the fridge to see what keto fixings were on hand…

How to start a keto diet Denise’s way for weight loss

Denise made her first keto meals with chicken, salad, steak, green beans, olive oil and more. She entered it all in a free tracking app and managed to hit her new daily goals: about 70 percent of her calories from fat — a nutrient with no impact on blood sugar — plus 20 percent from protein and 5 percent from carbs. She left 5 percent wiggle room for unlimited veggies, since they were key to better blood pressure. I want to get seven to 10 servings a day, she reminded herself, adding veggies galore to her grocery list.

Denise kept at it. For about 72 hours, she was tired, hungry, pushing through her meal plan. Then everything changed. On day four, she sprang out of bed and was supercharged all day. The internet said her body had begun to burn mostly fat for fuel. “It feels amazing!” she said to Veola.

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 There was one hitch: Denise’s appetite was suddenly so low, she couldn’t finish her meals. How would she get enough veggies? Remembering a keto doctor who made smoothies, she created her own keto smoothie recipe with spinach, berries and almond milk. The drink was… delicious! And an easy way to get three servings of leafy greens and veggies. Sipping green smoothies most days, her always-achy ankles stopped hurting. After a month, she was down 17 pounds. 

“Mom, I’m onto something,” Denise said of the healthy fats making up her diet. “Based on my research, if you try keto too, we can reverse your congestive heart failure, liver cirrhosis, acid reflux and high cholesterol. What do you think?”

Veola replied, “Baby, I want to live!”

Keto diet smoothies work at every age

“Denise gave me smoothies, more veggies and less carbs, but I didn’t notice too much difference,” recalls Veola of her carb intake and physical sensations when starting out. At that point, she got winded walking 100 steps from her bed to the kitchen. After 10 days on keto? “I came in, and she was vacuuming!” shares Denise. “Her energy went way up.”

Adds Veola: “My doctors said, ‘Keep up whatever you’re doing.’ They took me off 17 medications. Oh, it was great!” In a year, Veola shed 67 pounds and lost extreme bloat that made her look pregnant. Her heart improved. Reflux is gone. Her liver, cholesterol and blood pressure are normal. As for Denise, she’s off her blood-pressure meds too — and down 164 pounds! She now coaches other keto dieters. “My mom and I can’t get over how great we feel,” says Denise, 57. “This diet saved our lives!”

How to use keto diet smoothies

To get the biggest benefit from keto diet smoothies, start by cutting carbs – your carb diet should consist of about 30 grams per day so your body can’t make enough blood sugar for fuel. “You’ll naturally start turning fat into an alternate fuel called ketones,” explains keto authority Eric Berg, DC, whose YouTube posts helped inspire Denise. Studies show that ketone production blasts fat 7.5 times faster than normal.

Many keto plans limit carbs, even from nonstarchy veggies, but Denise and Dr. Berg both swear by at least seven to 10 servings per day. “All the fiber in veggies keeps them from affecting blood sugar,” says the doc. More importantly, “Veggies infuse your body with nutrients that lower inflammation, clear excess fat from the liver, optimize your health and get you to your goals more quickly.”

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This Family Went Plant-Based and Lost 250 lbs — Here’s the Plan That Can Help You Too

Plus, easy and delicious recipes to get you started

Research shows if we simply blend — say, spinach or kale — for 40 seconds, it helps our body absorb three times more nutrients from the veggies. That means the keto smoothies and juice Denise and Veola love deliver a triple hit of vitamins, minerals and antioxidants to work fat-blasting and health-restoring magic thanks to a state of ketosis. The boost is so fantastic, Dr. Berg has seen women use the drinks to drop up to 22 pounds in 9 days!

How to start a keto diet meals

To keto like Denise and Veola, eat between about noon and 8 p.m. each day, a timing trick proven to boost results. At each sitting, enjoy nice servings of protein, good fat and nonstarchy veggies. Aim for seven to 10 servings of veggies a day. Carbs in veggies don’t count; limit other carbs to 20 to 30 grams daily. A free app like CarbManager.com makes tracking easy. We’ve got meal ideas to inspire you. Find more recipes at DrBerg.com.

Turbo green drink

Blitz 3 cups frozen greens, 1 cup nut milk, 1⁄4 cup berries, 1⁄4 cup keto protein powder, 1 Tbs. MCT oil, stevia to taste.

Veggie omelet

3-egg omelet with cheese and veggies (such as peppers and onions) prepared in butter. Optional side of bacon.

Salmon and mash

Salmon and asparagus roasted with olive oil over cauliflower mashed with butter and heavy cream.

Bonus recipe: Keto brownies

Healthy treats like these make keto eating pure joy. Makes 12 servings.

Ingredients:

• 1  cup peanut butter
• 3⁄4 cup Swerve confectioners’ sugar
• 3 large eggs
• 1⁄2 cup cocoa powder
• 1⁄2 tsp. baking powder
• 1⁄3 cup sugar-free chocolate chips

Instructions:

1. Beat peanut butter, Swerve and eggs.
2. Add cocoa, baking powder and a pinch of salt. Stir in chips.
3. Bake in a greased or lined square pan at 325ºF until mostly set, 10 – 12 min.

Additional reporting by Kate Arcell

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

This article originally appeared in our print magazine.

For more on losing weight with keto:

“I Lost 100+ Pounds and Cut My Grocery Bill by $100s a Month With These Dollar Store Tricks!”

Baby Step Keto Helped This Woman Over 50 Lose 176 Pounds: Here’s How You Can Benefit Too

“I Lost 224 Lbs — More Than Half My Size! — With This Keto Hack That Cured My Cravings”

A version of this article originally appeared in our print magazine, Woman’s World.

Why you may need an anti-inflammatory diet

Even if you don’t have pain or swelling, Dr. Mike says there’s still a good chance inflammation is hiding inside you. Why? Modern life is inflammatory, and factors like blood-sugar surges and polluted air never go away long enough for irritation to subside. So chronic inflammation “smolders” in our tissues and organs, putting such stress on our immune systems that research now links it to everything from allergies and IBS to heart disease and multiple sclerosis. It also stresses the thyroid and fat-burning mechanisms in cells, slowing metabolism. “It can make weight easy to gain and hard to lose,” notes Dr. Mike. 

Weight Loss

The Anti-Inflammatory and Mediterranean Diets

The Mediterranean and anti-inflammatory diets are often esteemed for their bountiful qualities and nourishing benefits.

The fix? Just replace inflammatory foods with healing options, says The 17 Day Kickstart Diet author. In general, you’ll limit foods that can spike blood sugar or cause GI upset (namely sweets, grains, dairy and processed junk), while loading up on foods full of soothing antioxidants, fats and protein (especially colorful produce, seafood and healthy oils). In fact, when Dr. Mike tested the approach, he found folks can begin to reverse diabetes in three days, clear brain fog in 10 days and reduce blood pressure and pain in 17 days — all while triggering impressive weight loss. “By day four, you’ll feel so good, you’ll never want to stop!” 

Dr. Mike’s best anti-inflammatory diet swaps 

To get started, use these tasty ideas to makeover your favorite meals, or keep reading for delicious, anti-inflammatory recipes. 

Trade sugar for maple syrup

Refined sweeteners wreak havoc on blood sugar and are devoid of antioxidants. By contrast, studies show maple syrup contains dozens of antioxidants. “A couple servings a day can satisfy your sweet tooth while moving you toward your goals,” says Dr. Mike. 

Trade vegetable oil for avocado oil

Most cooking oil contains inflammatory compounds. “Even olive oil can be inflammatory when heated,” cautions Dr. Mike. But avocado oil has a high “smoke point,” making it safe for cooking. It’s also packed with anti-inflammatory nutrients proven to kill hunger and help belly fat melt up to 30 times faster, per research in The Journal of Nutrition! 

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Trade pasta for beans

While most starchy foods drive up blood sugar, the “resistant starch” in beans digests in a way that lowers blood sugar and, per University of Colorado findings, revs metabolism by 25 percent. (Or try pasta made from beans that boosts weight loss.) 

Trade deli meat for canned salmon

Chemicals in processed meat are highly inflammatory, cautions Dr. Mike. Omega-3s in seafood have the opposite effect, plus studies show they boost fat burn. Any wild-caught salmon is great, but canned versions are convenient and affordable. 

Trade diet soda for green tea

The latest science shows artificial sweeteners feed inflammatory gut bacteria. Meanwhile, green tea is a concentrated source of antioxidants that feed healthy bacteria and boost metabolism. No wonder a Journal of Nutrition study found dieters who sip green tea lose up to 25 times more belly fat than those who drink diet soda. 

Anti-inflammatory diet recipes to try

To try Dr. Mike’s approach, enjoy three meals a day, using veggies and fruit to load each sitting with color. Make omega-3–rich seafood a go-to protein, beans a go-to starch and add a little good fat per sitting. Sip water or green tea in place of sugary drinks. If hungry, snack on 1–2 boiled eggs, pickles or veggies. Avoid most processed food and grains. Find more information and meal ideas at DrMikeDiet.com. 

Breakfast

Blitz 1 cup nut milk, 1 cup greens and 2 tsp. maple syrup. Stir in 3 Tbs. chia; chill. Top with fruit. 

Lunch

Top a colorful salad with 1 cup chickpeas or kidney beans and olive oil vinaigrette. 

Dinner

Bake fish with avocado oil and spices; serve with roasted veggies and lemon. 

Bonus recipe: Rainbow skillet 

A version of this article originally appeared in our print magazine, Woman’s World.

This gorgeous diner is packed with nutrients that heal and slim. Makes 2 servings. 

Ingredients: 

1⁄2 white onion, chopped 

2 tsp. minced garlic 

4 cups assorted veggies, chopped 

1 tsp. avocado oil 

8 oz. ground turkey 

1 tsp. Italian seasoning 

1⁄4 cup broth 

Instructions:

1. In a skillet, sauté onion, garlic and veggies in oil until crisp-tender, about 4 minutes. 
2. Add meat and seasoning; cook for 5 minutes. 
3. Add broth; simmer until turkey cooks through. 
4. Serve over quinoa or cauliflower rice. 

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Anti-inflammatory diet before and after: Vicki Dorsten, 61

After herniating two discs, “I had pain that would at times bring me to my knees,” recalls Ohio grandmother Vicki Dorsten, 61. Her normal stress eating worsened. “My weight was up, I had no energy, and my cholesterol was out of control.” She found Dr. Mike on the internet. “I loved that his plan was all about health—more of the good and less of the bad.” So instead of sugary breakfasts, she’d have green tea smoothies; instead of drive-thru fare, she made black bean burgers or turkey chili. Her pain eased, her triglycerides dropped by more than half and she lost weight faster than on the “quick fix” fads she’d used all her life. “My doctor was amazed. She said, ‘I need to know about this program.’” Vicki repeated 17-day stints occasionally over a year, shrinking from a size 16 to a 4. “It’s simple, inexpensive and life-changing!”   

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan. 

This article originally appeared in our print magazine. 

Keep scrolling for more health content! 

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Tip #1: Avoid a dead battery with a full tank.

Cars typically require more fuel to start in the winter, so even a half-full tank can make it tougher for the battery to do its job, says auto mechanic Luis Johnson. To preserve your battery’s strength, just make sure your gas tank is topped off the night before a cold snap. Johnson also recommends replacing your battery every three to five years.

Tip #2: Clear an icy windshield with white vinegar.

No need to expend energy scraping ice off the front of your car, says former professional driver and creator of ELDFocus.com Arnold Chapman. His trick: Mix one part water to three parts white vinegar in a spray bottle and spritz the windshield. Vinegar lowers the freezing point of water, so the solution will melt the ice in a snap.

Tip #3: Unfreeze car doors with this spritz.

“Have WD-40 lying around? Spray it along the rubber around your car door before a cold night,” says Lauren Fix, The Car Coach®. WD-40 is a rust preventative that is often used to loosen and lubricate moving parts such as hinges, wheels, rollers, chains, and gears. “Its petroleum repels water, so it will keep the door seal moisture-free, preventing it from freezing shut overnight.”

Tip #4: Outsmart stuck wipers with rubbing alcohol.

When your wipers are stubbornly frozen tight to your windshield, unstick them instantly with a solution of one part water to three parts rubbing alcohol, advises mechanical engineer Mark Andrews, founder of MotorAsk.com. “Simply spray the wipers, and the alcohol will gently dislodge them in seconds.”

A version of this article originally appeared in our print magazine, Woman’s World.

Where can you find such a perfect vacation spot? Right here, in the states: It’s called Hot Springs, Arkansas.

Planning a Day in Hot Springs, Arkansas

Relax, recharge, and reconnect with yourself in the “Spa City”! The perfect blend of urban sophistication and natural beauty, this resort town offers eclectic boutiques and eateries, tranquil lake cruises, captivating museums, and so much more!

Start your day with a Hot Springs Trolley tour to cruise through the city, then up into the mountains to take in the views. You can even stop to fill your water bottle with natural spring water right from the mountain.

Next, make your way to The Ohio Club for lunch. Once a popular hangout for gangsters and baseball players, the city’s oldest restaurant serves up delicious burgers, beer-battered onion rings, and rum runners.

After a day of adventures, wind down with a visit to Quapaw Baths & Spa. Soak in a private aromatherapy bath complete with nourishing salts to relieve muscle tension and feel replenished. There’s no better way to finish off your day!

Can’t visit? Just imagining a vacation brings joy.

Beautiful art deco architecture throughout town, a national park with miles of hiking and biking trails, and soothing thermal springs make Hot Springs, Arkansas pure gold to visit!

But visiting this town isn’t the only thing you can do to lift your spirits. Studies show that simply looking at beautiful travel photos — like these — releases oxytocin in the brain, helping you feel calm, focused and energized. It’s a mini vacation for your brain!

Take a mini vacation — at home!

There’s another way you can bring Hot Springs to your home: by enjoying your version of the local eats and cocktails. After a juicy, homemade burger or citrus-y fish tacos, try out a grasshopper martini. It’s a Hot Springs classic because the town is famous for its St. Patrick’s Day parade.

Though St. Paddy’s day has already passed, there’s no reason you can’t celebrate this joyous holiday all spring!

Here’s what you’ll need for a Grasshopper Martini:

• 1 ⁄4 cup crème de menthe

• 1 ⁄4 cup white chocolate liqueur

• 1 ⁄4 cup heavy cream

• Fresh mint sprigs

Instructions: In ice-filled cocktail shaker, combine crème de menthe, chocolate liqueur, and heavy cream; cover. Shake. Strain into two martini glasses. Garnish with fresh mint sprigs.

A version of this article originally appeared in our print magazine, Woman’s World.

“Those are the four components I recommend in any meal. For a smoothie, it’ll be things like chocolate protein powder, nut butter, chia seeds, and spinach.” Blitz them up with some nut milk for a creamy treat. “My client began drinking one a day, and her body composition changed with little effort.” Word spread quickly. But why do the smoothies work so well? LeVeque says they’re a shortcut that works blood-sugar magic…

Why We Crave

Most of us tend to overdo processed, sugary, and starchy carbs, “and it causes an aggressive spike in blood sugar, which triggers the release of large amounts of the hormone insulin,” notes LeVeque. She’s backed by Cleveland Clinic functional medicine authority Mark Hyman, MD. He explains, “Insulin stores excess sugar as fat, locks fat in fat cells, reduces fat burning and slows metabolism.”

The cravings connection? Turns out, insulin lowers sugar spikes so quickly, “you have a sugar crash,” says LeVeque. And when your sugar crashes, your hormones trigger cravings for food to bring it up again. Give in to the cravings and “the spike-crash-crave cycle starts all over again.”

Get Satisfied, Get Slim

To end cravings for good, you need to know a little about how your body works. Every time you eat, you make at least a little blood sugar. It’s natural and provides fuel for our brain and muscles, says Dr. Hyman. But depending on what you eat, blood sugar might spike in mere minutes, or, alternatively, rise in a long, gentle arc over four to six hours.

After a lot of experimenting, LeVeque realized that making her Fab Four the base of all meals delivers perfect doses of nutrients — amino acids. Fatty acids, antioxidants, and more — to ensure a gentle, steady rise in blood sugar. Eat the Fab Four at every sitting, and you don’t have to make any food off-limits. “You naturally crowd out excess carbs and get that long blood-sugar curve,” says LeVeque. The long curve is key. It leads to hours free from cravings and thoughts about food. Bonus: “Our bodies do their best fat burning between meals, so as you elongate your blood-sugar curve and eat less often, fat burning increases.”

The main feedback LeVeque gets: “Women say, ‘Wow, I’ve never felt so calm and relaxed around food — and I’m losing weight.’ People are able to live their lives, eat what they want and look and feel amazing!”

The Secret-Ingredient Way to Shrink Your Appetite

BREAKFAST: Blitz 1⁄4 cup chocolate protein powder, 1 Tbs. nut butter, 1 Tbs. flax, 1⁄2 cup spinach, 1⁄4 cup frozen berries, and 1–2 cups almond milk.

LUNCH: Layer 6 cups mixed fiber-rich greens and salad veggies, 5 oz. tuna, 2 Tbs. olives, and 1⁄4 cup olive oil vinaigrette.

DINNER: Serve grilled chicken over veggies and 1⁄2 cup quinoa; add olive oil and seasoning or a side of guacamole.

A version of this article originally appeared in our print magazine, Woman’s World.

That said, modern life makes it hard for good bacteria to survive and easy for bad bacteria to thrive. Dr. Davis’ solution? His Wheat Belly plan is a great jumping-off place, a way to starve carb-loving bad bacteria and nourish fiber-loving good bacteria. In mere hours, it helps a wide variety of good bacteria begin to flourish inside you. But that’s just for starters…

Dr. Davis’ Number One Secret

“L. reuteri is my favorite microbe, and most of us currently have none in our systems,” he shares. Among L. reuteri’s many benefits: It’s been linked to better blood sugar, faster fat burn, lifelong slenderness, rapid hair growth, youthful skin, accelerated healing, superimmunity, lower stress, reversal of age-related bone and muscle loss and much more. “It’s enough to turn back the clock 20 years,” says Dr. Davis.

There’s more. According to Massachusetts Institute of Technology studies, L. reuteri triggers our brains to release a surge of oxytocin, “the hormone of love, empathy and human connection,” says Dr. Davis. “The effect goes beyond a little improvement in mood. You suddenly like your spouse, family and co-workers more. Loops of negative thoughts running through your head go away. Depression, rage, anxiety — people are stunned by the degree of relief they get.”

Also key: A growing army of good bacteria like L. reuteri naturally crowds out bad bacteria that make us sick, hungry and prone to fat storage. As this happens, even pounds that never budged before “just fall off,” says Dr. Davis. His devotees tell us they’ve shed up to 45 pounds a month.

So how do you restore your levels of L. reuteri ? First, use a probiotic supplement, like the ones Dr. Davis recommends below. Next, get some from food each day—a trick the doc says helps bacteria proliferate faster. Look for “L. reuteri” on labels of foods with live and active cultures, like sauerkraut, the Korean condiment kimchi and the yogurt-like drink kefir such as Lifeway Lowfat Milk Plain Kefir (Buy from Walmart, $3.12). And if you can’t manage all of Dr. Davis’ strategies at once, add them gradually. You’ll still get amazing results!

How to Make Meals That Heal and Shrink Your Gut

To eat Dr. Davis’ way, start by avoiding wheat and processed sweeteners or starch. Enjoy a daily serving of probiotic-rich kefir, yogurt, or vinegar-free sauerkraut. Also add a daily probiotic supplement such as Synbiotic 365 (Buy from UnitedNaturals.com, $45) or BioGaia Gastrus tablets (Buy from Everidis.com, $28.99). Finally, aim for lots of fiber from options like onion, greens and beans to “feed” good bacteria. Most meals should have a serving of lean protein, lots of veggies and a little good fat. Find inspiration here and at DrDavisInfiniteHealth.com.

SWEET KEFIR BOWL: Blitz 1 cup kefir, 1 cup frozen berries, 2 handfuls greens,
1 Tbs. inulin powder and stevia to taste; add healthy garnishes.

SUPER-FIBER SALAD: Top a large mixed salad with chicken, onion, avocado and 1⁄4 cup black beans; use salsa mixed with yogurt for dressing.

KEBABS WITH YOGURT: Dip lean beef in tzatziki yogurt sauce (such as Boar’s Head brand); enjoy with grilled veggies.

A version of this article originally appeared in our print magazine, Woman’s World.

The strategy is gaining popularity with good reason. Among many exciting benefits, recent studies show the style of eating can lower cholesterol 10 times faster and burn flab an astonishing 30 times faster than typical diets!

Dr. B says trillions of microscopic bacteria naturally live in our gut, and they play a key role in making “30 plants” the magic goal. “These microbes have personalities,” says the doc. “Some of them are good guys that help us out with things like blood-sugar control and nutrient absorption, and some of them are troublemakers that cause the inflammation behind everything from IBS to heart disease.”

For optimal health, we want to “feed” the good guys and starve the bad guys. Turns out, ba guys love fatty meat, sugar and processed food, while good guys prefer plant f iber. And not just one kind of plant fiber, either. There are many types of fiber in food, and good bacteria like large quantities and a constant assortment of them. One massive study, called the American Gut Project, found that folks who regularly eat 30 different types of plant foods have far and away the most powerful mix of gut bacteria, a ticket to better digestion, energy, mood, immunity, sleep, longevity, and a very trim waistline…

Automatic Slimming

When we eat lots of plants — and lots of different plants — “we’re rewarded with microbes that extract everything that we need from our food and nothing that we don’t, signal us when to stop eating so we don’t overdo it, and promote a natural metabolic balance that doesn’t require counting calories to maintain a healthy weight,” says Dr. B. “It all becomes effortless.”

Bonus: When we first make the switch from a so-so diet to menus built around a variety of whole plants, results can be dramatic. In fact, a new study found that when folks switch to plant-based fare, it causes microbes linked to effortless weight loss to surge by up to 2,847 percent. And a New Jersey clinic using a version of the 30-plant technique has seen patients drop up to 39 pounds in two weeks!

To help make this style of eating easy, Dr. B created a playful “Plant Points” system. The gist: You give yourself one point for each different type of unprocessed plant you eat in a day —each veggie, fresh herb, fruit, nut, seed, bean, pea, and whole grain. Coffee and tea even count for a point a piece. Multi-ingredient options like smoothies and chili easily drive up your score, speeding you to 30 points (often in just one day!) and crowding out less-healthy fare.

It’s also worth noting that fiber-rich plants come packed with a lot of other amazing nutrients that promote lean good health, another reason plant-based eating works so well and so quickly. Can’t get to 30 points? Just do your best. Says Dr. B, “If you’re making an effort to get healthier, you’re doing great!”

Earn ‘Plant Points’ to Get Lean

JACKPOT SMOOTHIE BOWL: Blitz 2 cups fresh and frozen fruit, 1 cup greens, 3 Tbs. nuts and seeds, 1⁄2 cup nut milk and spices to taste. Garnish and enjoy.

MORE-IS-MERRIER SALAD: Top 4 cups mixed greens with veggies, fruit, beans and seeds. Whisk 2 Tbs. tahini, 1 Tbs. water and 1⁄8 tsp. salt for dressing.

KITCHEN-SINK WRAP: Roll a variety of veggies, fruit, beans, peas, tofu, nuts, seeds, and herbs with guacamole in a whole-grain wrap.

*Weight loss in this story is based on experiences of individuals as reported to Woman’s World. Results will vary. Dr. Bulsiewicz’s emphasis is on steady progress and overall health.

A version of this article originally appeared in our print magazine, Woman’s World.

Enjoy free food.

Before you hit the road, download the apps or bookmark the websites of restaurants you love along the way. Nine out of 10 major eateries now allow you to order meals electronically. This saves you time since you can schedule your order before you arrive and show up when it’s ready.

Plus, most eateries offer money-saving incentives to use their electronic ordering options, like surprise freebies and loyalty programs that earn you points you can apply toward free food. Ordering via apps and websites means restaurants can serve customers faster, so they’re happy to give out lots of holiday deals to encourage folks to use them. For example, Krispy Kreme recently offered app users a free donut, Panera gave away a free pastry and Sonic handed out half-price cheeseburgers and drinks.

Fly for under $100

The cost of airfare has risen steadily this year. Luckily, you don’t have to spend a bundle to fly, thanks to a growing number of low-budget airlines that fly all over the country for as little as $70 round trip. How do they do it? They offer a no-frills approach (for example, there may not be Wi-Fi), but the flight is comfortable and as safe as large airlines.

To find out if low-cost carriers head to your destination, visit Avelo, Breeze, Allegiant, Frontier, Southwest, Spirit, Sun Country, and Silver. Going where budget airlines don’t fly? If traveling with others, try booking tickets separately. Single-purchased seats often sell for less, and since airlines have a limited number of seats for each price point, if you buy more than what’s available in that range, all your seats are charged the higher price.

Best Tip to Save Money on Cars

Renting a car? Visit Auto Slash, which compares prices across major rental companies and lets you know if the price of a reservation you already made drops so you can rebook it at the lower cost!

In addition, this money-saving website gives you access to rental coupons from different companies. You can also search discounts based on your memberships, such as AAA or a rental company membership.

To make the most informed decision, check out websites like Costco Travel and Expedia as well. By comparing prices across multiple websites, you’ll have a much better chance of scoring a deal.

Spend less at the fuel pump.

You probably know to avoid gas stations located within two miles of a freeway. Their prices are highest since they’re the first stops travelers spot when looking to fill up. Well, a new study found an even better way to save: Head to a gas station that also offers a car wash or convenience store. These amenities subsidize the cost of fuel, allowing owners to charge less.

Also smart: Visit a gas station near a Costco, Sam’s Club or other discount gas retailer. The same study found nearby gas stations lower their prices to compete.

Nab a vacation rental for $100s less.

Renting a house, condo, or apartment can often cost you less than a hotel while offering more cash-saving amenities – like a full kitchen and laundry room. To save even more: Do an online search for the address of a vacation rental where you want to stay. Most hosts list their properties on more than one travel website, which can mean you could pay less in fees by finding a cheaper option. Some hosts also list their rentals on their own website for hundreds of dollars less than you’d find on a vacation rental booking site because they don’t have to pay hefty host charges when you book through them directly.

A version of this article originally appeared in our print magazine, Woman’s World.

Long to visit Iceland? You’re an observant leader.

Like something out of a fairy tale, where near-neon Northern Lights warm up the night sky and geysers rival skyscrapers for sheer dramatic effect, Iceland is a world of unique splendor. And it appeals to you not only because you recharge in nature, but because you’re an out-of-the-box thinker who is more than comfortable with forging your own course. A true trendsetter, you’re always spotting the rare and wonderful, be it a hot new restaurant or an exotic travel locale.

Dreaming of Paris? You’re a resourceful free spirit.

With art on every corner — including in the pastry shops brimming with decadent inventions — the City of Light is a beacon for creative types like you. More than that, Paris is an “open-ended story,” a place of meandering streets and endless history that allows you to lose yourself in the best way possible. You’re so imaginative and independent, you don’t need a firm itinerary (or even a map!) to guide you. It’s the exploration itself that you find most rewarding.

Want to tour Tuscany? You’re a complex idealist.

The region where the Renaissance took root is still a cultural marvel. But what makes Tuscany unique is its blend of cosmopolitan sophistication and rural romance. Whether you yearn to take in its many museums or simply sip wine while drinking in the landscape, you’re just as multifaceted and complicated as Italy itself.

Are the beaches of Hawaii calling? You’re a nuanced, visual thinker.

A feast for the senses, the Hawaiian islands reflect your joyful energy. Highly sensitive to even the most subtle of changes in your environment, you likely have a flair for decor and design, and infuse your home with natural touches and lush plants that remind you of the paradise you’ll one day visit.

Is Australia your dream getaway? You’re a detail-oriented doer.

Bold and assertive, you never let anything stop you, and your travel aspirations are as lofty as your personal goals. More than meticulous, you won’t embark on your dream trip until every detail is planned to perfection. After all, Australia is a once-in-a-lifetime destination, and you wouldn’t have it any other way.

A version of this article originally appeared in our print magazine, Woman’s World.

Carsick? Chew on this.

When one too many bumps and turns make your stomach feel topsy-turvy, nibbling on a piece or two of candied ginger could ease that queasiness in just one minute, say University of Connecticut researchers. Ina Lete, M.D., explains that candied ginger’s strong, spicy aroma and flavor quickly calm the nausea center in the brain. One to try: Next Organics Dried Crystallized Ginger (Buy from Amazon, $7)

Gotta go? Picture this.

It’s a perennial road trip dilemma: The next rest stop is miles away, but you need the bathroom now. Try this: Take deep, calming breaths while imagining a bright string of light connecting your brain to your bladder. Sounds wacky, but Loyola University investigators say this clever trick soothes a spasming bladder, cutting your need for emergency bathroom breaks by up to 68 percent, often within a minute — enough to get you to the next rest area!

Headache? Try an ancient remedy.

Blasts of strong sunlight paired with long periods of time spent sitting can irritate spinal nerves and trigger painful neck tension, making your road trip less enjoyable. The good news: Gently massaging your forehead with Tiger Balm ointment (a soothing mix of pain-killing camphor, mint, cajuput and clove oils) tames an on-the-road headache as quickly and effectively as over-the-counter meds, Australian scientists say, without side effects like nausea. (Tiger Balm Ultra Strength Pain Relief — Buy from Amazon, $18)

Stiff? Wiggle around.

You don’t want to keep pulling over just to get out and stretch — but you don’t want to feel stiff and sore either! Luckily, Cornell scientists say just moving your muscles for 30 seconds every half hour, even in the car — try ankle rolls and shoulder shrugs — helps you feel 75 percent more limber on a long road trip. As Sue Dalton, M.D., explains, “Your lymphatic system, which pumps trapped fluids from your tissues to your heart, works best when your muscles are in motion.”

Unfocused? Pop some gum.

If you feel unfocused or zone out after miles on the road, a stick of gum can help! Research in the Journal of Physical Therapy Science suggests that chewing gum energizes brain cells, chasing away that sluggish road trip state known as “highway hypnosis.” Plus, it boosts alertness and driving accuracy by 35 percent.

Hungry? Hit the drive-thru.

Hungry? Opt for a drive-thru, rather than going into a restaurant. Canadian scientists say avoiding crowded, enclosed spaces makes you 18 times less likely to catch respiratory infections, including COVID -19.

A version of this article originally appeared in our print magazine, Woman’s World.