Making healthy choices at a Summer BBQ

Long Island Summer Barbecue

Summer barbecues are perhaps a favorite among anyone and everyone who lives on Long Island. They are a tradition symbolizing the start of the summer season, Memorial Day, the 4th of July, Birthday parties, Labor Day Weekend, the list goes on. Families gather, music is playing, the grill is fired up, beer caps start flying, picnic tables and lawn chairs are filled, and family gossip, good times, and memories are made over a bright fire.

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Going Swimming? Stay Safe

Long Island Swimming Tips

 

Swimming is a very popular form of exercise, especially during summer with the warmer weather. Swimming can be dangerous if you don’t follow safety precautions.

  • If you are not a strong swimmer, be sure to have a floating device near by. This will help prevent drowning and keeps you out of danger.  Even if swimming is a strong skill of yours, always swim with a partner or a lifeguard near by.

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Tips for avoiding heat exhaustion during your summer workout

Preventing Heat Exhaustion on Long Island

 

Summer can mean a lot of things: Whether it is working for that perfect beach body or moving your indoor workout, outdoors, you have to be careful! Although the weather is gorgeous outside and keep  extreme temperatures can pose a health hazard.

Exercising in hot weather can increase stress on the body.  Overheating causes your body temperature and heart rate to increase. Blood will rush to the skin creating a situation where  not enough blood will go towards the muscles. Overheating can cause heat stroke, heat exhaustion, heat cramps, and heat exercise associated collapse. All these heat related diseases are not good for the body and can cause fainting, nausea, exhaustion muscles contractions, and more.  To avoid heat effects on the body, it is important to know how to prepare for strenuous summer temperatures and to take care of your body. Continue reading

Five Strategies for Women to WIN at Aging

aging women

Your body as a woman goes through a vast number of changes as you begin puberty and eventually reach menopause in your middle age. If you are living, you are aging, and while we can never stop or reverse the process through magic creams or potions, there are many cosmetic procedures that make women (and men) look younger. But looking younger is not synonymous with feeling younger, or even being younger!

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Nutrition 101: Fats

If you were around during the 1990’s, you should remember the low-fat/high-carb dietary fad that swept across the United States. Shelves were packed with “reduced fat” chips, cookies, and crackers, and while we have come along way in nutritional knowledge to know that these food items are not actually healthy for you, the public’s perception of all fat being unhealthy has still remained. Research has shown that certain types of dietary fat can improve our health, including the function and development of the brain, and lower our risk for certain diseases, including heart disease.

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We Age Every Time We Eat: Can We Do Something About It?

We-Age-Every-Time-We-Eat-Can-We-Do-Something-About-It

Have you ever thought about fasting? While many may think of fasting as an unhealthy practice, a controlled and intermittent fasting can actually extend your life. Food has a sizable impact on the body as it affects our metabolism and influences hormonal and chemical balance. If you fast the correct way, you could see some real results in your body and weight. Processing of the food, resulting in absorption and use of the macronutrients and micronutrients, is the energy-consuming process. In fact, consuming sugary or highly-caloric foods increases oxidative stress, and results in premature aging. Continuous consumption of such foods is consistently linked to heart and vascular disease, dementia and cancer. Continue reading

A New Year Affirmation

Growing up, my dad and I had a tradition. Every year, on New Year’s eve, as the clock chimed at midnight, we would collectively focus on a single wish. It had to be a profound, most secret wish, held silently and reverently in our minds for the entire year. Yet at midnight, it was allowed to surface into our consiousness, and materialize as an affirmation. The powerful and inspiring momentum, created by the affirmation, carried us through the cold, bitter months of many winters. I was recently reminded of this by a patient, who authored powerful, health-focused affirmations to be sealed and kept by an energy healer. Continue reading

Are You Radiantly Healthy? If Not, Start with a Detox!

Recently, I listened to a talk given by Dr. Kelly Brogan, a truly inspirational and revolutionary integrative psychiatrist. “Think of someone who is radiantly healthy”, she said. And I drew a blank…since I could not think of anyone possesing such extereme level of health at all times! I did realize, however, that there are plenty of people, myself included, who possess vitality, energy, resiliance and emotional stability that are key to great and radiant health.  And while these qualities may not be there at all times, the goal should be to get yourself on a  plan that helps you to feel radiantly healthy most of the time.  In my prior post, My Winter Prep: Introduction to Six Domains of Wellness, I identified detoxification, energy repletion, hormonal optimization, micronutrient balance, sleep and stress management cycle and immunity boosting as essential pillars of wellness. In this post,  we will be looking at detoxification as a foundational pillar of wellness, your starting point on the road to radiant health!

For many of us, detoxification remains a mystery. There appears to be no shortage of solutions, everything from juicing to fasting, and in between. In a narrow sense, detoxification concerns processes of physical  and chemical elimination of toxic substances. In a broader sense, it also refers to elimination of stress, bad sleep habits, and detrimental relationships or thoughts…

Now, before it gets overwhelming, let’s start with the basics: Your Liver!

Detox-phase-1-and-2

This is a basic illustration of your liver detox properties. As you can see, virtually anything we are exposed to, is processed, and disposed off, by the liver. This amazing property of the liver to get rid off toxins by changing their biochemical properties is unique, and is impacted by various micro-nutrients and vitamins. In addition to detoxification from environmental pollutants and drugs, liver function is intricately related to cholesterol, hormone, and inflammatory mediators synthesis.

Now, lets take a look at  a more detailed diagram:Liver-Detox-Pathyways-Required-Nutrients-Image2

 

Notice a multitude of vitamins, micronutrients, and naturally occuring compounds that are assisting the liver in its important functions. The juice-based detoxes or cleanses, while providing vitamins and some co-factors, are not good sources of branched chain amino acids, quercertin, pycnogenol or CoQ10, and will not detox your liver. They will aid mostly in digestive elimination.

So, when and how should you detox?

  1. Pick time away from holidays and family visits (starting after Thanksgiving and before Christmas/Hanukkah/New Year will be very helpful to avoid holiday pounds pile on!)
  2. Prepare to eliminate caffeine, alcohol, processed foods, all dairy, all gluten (temporarily unless you are going into elimination or mitogenic food plan next)
  3. Resolve to have organic fruits and vegetables for the duration of the detox.
  4. Pick a balanced, plant-protein based, detox-focused preparation. We like to use a complete kit by Xymogen or Metagenics with our patients, based on their composition, safety track record, taste, texture, and affordability.
  5. Drink plenty of water.
  6. Do yoga or low-intensity work outs.
  7. Get at least 6 hours of sleep every night.

Remember, detoxification is only a starting point on your road to wellness. It is best to have a plan, and set your goals and objectives before committing to any wellness program.

Now, if you are wondering what I am doing the day after Thanksgiving..you are right, it is shopping!!! Followed by a 6-day detox, an energy restoration and anti-inflammatory food plan, and recalibraton of hormonal and immune interventions. More on these in subsequent posts, but for now:

Happy and Healthy Thanksgiving!

My Winter Prep: Introduction to Six Domains of Wellness

As many of you noticed already, the weather is getting colder.

Now is the perfect time to go ahead with the winter preparations that can positively impact your wellness.

In the next few blogs, we will focus on the few essential steps to make sure you that you and yours maintain energy and stay well throughout the cold season. I called these 6 domains of wellness.

I practice what I preach. So, here is what  I am planning to focus on for myself:

  1. Detoxification
  2. Energy repletion
  3. Hormonal optimization
  4. Micro-nutrient balance
  5. Sleep and stress cycle management
  6. Immune function boosting

While there is some overlap, all of these strategies are equally important in optimizing our wellness and vitality. Many of us will be focusing on the weight loss maintenance, and trying to avoid the winter ’15” (like the “freshman 15”). However, the weight is simply a reflection of how effective your efforts  are in the 6 domains of wellness  listed above.

Here is a helpful diagram to keep it in check:

 

6 domains of wellness pic_Page_2_Page_2

In the next post, we will focus on toxic exposures and several effective detoxification strategies.

Nutritional Advice from Laury for Mother’s Day!

Just in time for Mother’s Day, Laury, our holistic nutritionst is sending over her sound nutritional advice along with the happy holiday wishes!’

The Fit in Your Genes program nutritional focus is key to our success. The blood sugar  and hormonal stabilization are important strategies that work in both genders. However, women especially benefit from the normalization of blood sugar. Women are more prone to the issues caused by fluctuating sugar levels due to less lean body mass and higher visceral adiposity as compared to men. Both of these anatomical differences make the impact of blood sugar more prominent. In fact, among diabetic patients with heart issues, women tend to fare far worse than men. So, as you are celebrating, remember that a lot less sugar will give you a lot more health!

Meal Ideas

Breakfast

  • cottage cheese, berries, ground flaxseed, cinnamon, raw veggies
  • scrambled eggs, sauteed greens, sliced avocado
  • oatmeal, whey protein powder, ground flaxseed, cinnamon, nuts, almond milk

Snack

  • apple, almond butter
  • hummus, raw veggies
  • hard boiled egg, celery sticks

Lunch

  • mixed greens salad, avocado, grilled salmon or chicken, pumpkin seeds, olive oil & lemon dressing
  • lentil, cabbage & tomato dal
  • curry chicken salad on bed of mixed greens

Snack

  • homemade trail mix
  • orange slices and walnuts
  • healthy protein bar

The Fit in Your Genes Program uses medical foods validated at the Joselyn Diabetes Center (Harvard Medical School) to help our patients with weight loss and sugar control. When used in conjunction with sensible diet, results are truly remarkable. Our regimen includes supplements that help with cravings, and restore energy. Follow our posts, and learn about our exciting developments in addressing weight loss and metabolic issues in women (and, of course, men!).