Fabulous Father’s Day

Fathers’ Day (film) (Photo credit: Wikipedia)

For the mere fact that most holidays center around food. I always like to broaden the meaning of the holiday so that there is more of an appreciation for a day of thanks than just food.

The history of Father’s Day dates back to the early 1900′s. The third Sunday in June is dedicated to showing our gratitude to all the dads who work hard and are committed to their families. President Calvin Coolidge  helped create this tradition to “establish more intimate relations between fathers and their children and to impress upon fathers the full measure of their obligations.” In 1972 president Richard Nixon signed a law making Father’s Day a national holiday.

Quick Facts for Father’s Day

 In the US, in 2011 there were…

·         about 70.1 million fathers

·         24.7 million were raising children less than 18 years of age and 21% of these dads had 3 or more kids

·         1.7 million fathers were single

·         176,000 dads stayed at home and were primary care givers while their wives stayed in the workforce

 http://www.census.gov/newsroom/releases/archives/facts_for_features_special_editions/cb12-ff11.html

On Father’s Day, like Mother’s Day, it’s nice to have a BBQ and fill up on your favorite fare but be aware that the day is a day of appreciation and not an excuse to stuff your face.

You can show your “favorite” dad appreciation by:

• giving him a massage
• taking over his chores for the day
• organizing his closet
• telling him you care and how much you love him
• sharing a bear hug
• watch a favorite movie

You know your “dad” the best, make it count. Think of something personal that will mean something to both you and him. It will last a lifetime instead of the short time it takes to eat a meal.

Dads work hard and deserve a day to relax, play and be recognized for all they do. Celebrate family, celebrate life, celebrate DADDY DAY!

 

 

Eggs Are Not Evil

A fried egg, sunny side up. (Photo credit: Wikipedia)

I have had to repeat myself over and over this week. Clients are concerned about cholesterol and believe they should not eat eggs. When I insist, they offer to eat egg whites. It makes my blood boil. Not because they are misinformed but because they are innocent brain washed victims.

Here’s a little “need to know”:

1. Only 15% of blood cholesterol comes from food. The rest is created by your liver. So, what you eat has less effect on cholesterol than liver production of cholesterol.

2. Cholesterol is made by your body because it is necessary for body functions. It is a precursor for hormones. It is involved in the digestive process and is involved with producing vitamin D, http://www.health.harvard.edu/newsweek/Understanding_Cholesterol.htm.

3. “Whole eggs are not evil!”, Valerie Berkowitz

4. Egg yolks contain many nutrients:

Omega-3 fatty acids (DHA), necessary for the brain and proper retinal function in the eye, and of course, let’s not forget lowering cholesterol

Omega-6 fatty acids (arachidonic acid), required for healthy skin, hair, libido, reproduction

Minerals: magnesium and calcium (shown to lower blood pressure) iron and copper

Vitamins: A, E, B6 and folate (lowers risk of stroke)

Choline: maintains healthy cell membranes, helps support memory and heart health by keeping homocysteine levels down. Oh and let’s not forget, works to transport cholesterol from the liver.

Selenium:a powerful antioxidant that supports the immune system, reproductive and thyroid health.

Lecithin: We use it as a supplement for our patients at The Center for Balanced Health,www.centerforbalancedhealth.com , to lower blood cholesterol. It is also important for proper brain function, oh and let’s not forget, ensures blood cholesterol flows instead of sticking to artery walls. 

Lutein and zeaxanthin: Are protectors against cancer and macular degeneration.

I hope this gives you a better understanding of cholesterol and eggs. Egg yolks are healthy because of all the nutrition it contains. Eat food the way mother nature intended. The whole egg and nothing but the whole egg.

 

Anti Aging Benefits of a Skin “Cocktail”

English: A complete diagram of the human skin. (Photo credit: Wikipedia)

Your skin actually contains 3  different layers. The epidermis, dermis and subcutaneous (fat) layer. Each skin layer serves a different function.

The epidermis: its’ main function is to act as a physical barrier to germs, falls, etc … make new skin cells and melanin (provides skin color and helps to protect against sun burns).

The dermis: is sandwiched between the other skin layers and contains collagen, elastin, oil and sweat glands, blood vessels and nerve endings.   The dermis contains nerve endings in order to feel pain, blood vessels bring nutrients and oxygen to the skin, oil glands keep the skin moist, and sweat glands help regulate body temperature. It also contains collagen contributing to firm wrinkle free skin and elastin keeping skin flexible and soft looking.

The subcutaneaous layer:  is the most inner layer of skin. It holds the root of the hair follicle and contains fat (subcutaneous fat) that is important to maintaining warmth when it’s cold and acts as padding to protect organs.

Which Nutrients Keep Your Skin Healthy?

• Vitamins A, B, C, E, lutein and zinc to increase elastin (gives skin strength and flexibility and wards off wrinkles) and may even help to reverse sun damage. Foods that help increase elastin include dark green leafy vegetables, cantaloupe, grapefruit and other citrus fruits, carrots, fish, dairy and meat.
• • Protein, anthocyanins, catechins, copper, vitamins A and C, iron, sulfur/glutathione and zinc build collagen and stave off sagging skin and wrinkles. Good sources of foods containing these nutrients are: egg yolks, fish, garlic, nuts/seeds, berries, Brussels sprouts and green tea.

• Vitamin D levels should be measured, in a study conducted by the Johnson and Johnson Skin Research Center, low levels were found to be connected with having dry skin, http://www.lef.org/news/LefDailyNews.htm?NewsID=17966&Section=VITAMINS. Food sources include salmon, tuna, cod liver oil, mackerel and shiitake mushrooms.
• Vit. E (alpha tocopherol) an antioxidant helps maintain skin cell integrity and health. Sunflower seeds, almonds, spinach and kale contain this important vitamin.

• Silica is involved with the formation of hyaluronic acid and collagen, contributing to plump smooth skin. The best source of silica is from the herb, horsetail.  Other herbs such as alfalfa, red raspberry, dandelion and stinging nettle also contain silica. Fruits and veggies contain this trace mineral but it is mostly within the skin of the plant and you can find it in oats, millet and barley too.
• Omega 3′s work to maintain moisture and the balance of natural oils in the skin. Salmon, sardines, grass fed beef, walnuts, flaxseed all contain omega 3 fatty acids.

Caring for your skin is just as important as caring for any other part of your body.

Cover all your bases by eating a variety of foods that contain each of these nutrients and you’ll have all 3 layers of your skin covered.  Minimize the environmental effects of the summer and fight aging skin by using foods and nutrients as a skin “cocktail” to hydrate and strengthen along with your daily moisturizing routine to keep you looking younger longer.

 

Livin’ Large Summer Kick Off

Picture by, BT Book Smart, http://btlooksmart.com/work-your-body-shape-the-right-way-your-guide-to-looking-your-best/

Memorial Day weekend is here! If you have been reading my blog there have been a few things I spoke about recently that can help make a difference in your weight loss journey for summer or anytime:

1. http://valerieberkowitz.wordpress.com/2013/03/25/do-not-throw-in-the-weight-loss-towel/

2.http://valerieberkowitz.wordpress.com/2013/02/26/3-secrets-to-shape-up-and-strip-down-for-the-summer/

3.http://valerieberkowitz.wordpress.com/2013/03/03/3-secrets-to-shape-up-and-strip-down-for-the-summer-supplements-1/

4.http://valerieberkowitz.wordpress.com/2013/03/13/3-secrets-to-shape-up-and-strip-down-for-the-summer-supplements-2/

5.http://valerieberkowitz.wordpress.com/2013/03/18/3-secrets-to-shape-up-and-strip-down-for-the-summer-3/

6.http://valerieberkowitz.wordpress.com/2013/02/03/renew-or-re-do-your-new-years-vow/

Lost the weight and are ready for summer great! Losing weight is not easy, especially if it is slow but if this describes you, please do not get distracted, slow and steady can win the weight loss race.

Maybe it has been difficult for you and not realistic at this time to find a diet/lifestyle you can live with or the one thing to motivate you. Do not beat yourself up. Most women are not a size 0 or even a 6 for that matter. The average American woman wears a size 14. So do not feel isolated or alone.

In fact, it may not necessarily have any health consequences either. There was a piece in the NY times written by Harriet Brown entitled, “Thinner May Mean Sicker” it explains that a few extra pounds is not necessarily related to more health complications than normal weight, “In 2005, The National Health and Exam Survey was analyzed and it was found that the biggest risks of death were associated with being at either end of the spectrum — underweight or severely obese. The lowest mortality risks were among those in the overweight category (B.M.I.s of 25 to 30), while moderate obesity (30 to 35) offered no more risk than being in the normal-weight category.”

Variety is the spice of life not everyone is going to be small. If you are comfortable in your own skin, eating 5-7 servings of vegetables, free range or grass-fed antibiotic free protein, healthy fats like coconut, avocado, nuts/seeds and olives sans the 100 calorie snack pack or commercially prepared healthy snacks like non-fat yogurt, and you are involved in some sort of activity… Enjoy Life.

Just be happy and as beautiful as you are. There are many people who try and do not achieve long-term success because of various reasons. These reasons are not important. What is essential is that you know family and friends love and care about you regardless of a number on the scale.

Check out H&M model Jennie Runk, http://www.nydailynews.com/life-style/fashion/h-m-model-jennie-runk-plus-size-life-article-1.1344749. She is gorgeous, looks great on the beach and Jennie is not super thin. What she says here is an important message for girls, boys, women and men, http://www.youtube.com/watch?v=QEvVjNlJSY0.

Runk is a size 14 and livin’ large with her new-found success. She models cloths in the sizes that most women would wear them, unlike the ultra thin models who do not emulate most of the population. My vote is that fashion uses all shapes and sizes of men and women and bring sexy into style for all body types. Everyone is sexy in their own unique way. Let’s just hope this is the start of a fashion revolution!

In my career, I meet so many men and women who get disappointed and just feel badly because they did not reach a weight goal. I think the most important goal is just to make positive changes in your life. No matter how small, use the change as a stepping stone and keep going.

What is more important than what you look like on the outside is being a genuine caring person. If you bubble over with positive energy, it is likely to get positive attention.

NO matter what your size, love yourself and wear it well.

Have a summer filled with lots of happiness and fun!

Related articles

• H&M’s Plus-Size Swimsuit
• Model Says She Chose To Gain Weight (businessinsider.com)

 

Alzheimers Is…

Alzheimer’s disease is associated with 50-80% of reported memory loss in people ages 65 and older but there are those who get diagnosed at a much younger age (40-50) . It affects the way you think and behave. Initially it may seem to affect how you learn and then gradually becomes more serious with complications like forgetfulness and disorientation, changes in moods and behavior, http://www.alz.org/alzheimers_disease_what_is_alzheimers.asp.

A recent study in  Neurology (2013 Apr 23;80(17):1557-1564), entitled, ” Higher serum glucose levels are associated with cerebral hypometabolism in Alzheimer regions” , supports the idea that Alzheimer’s disease (AD) is not just genetic but may have a direct link  with higher than normal blood sugar in those individuals who do not have diabetes.

According to Alfred Kaszniak an author of the study, 3-d images of metabolic activity in the  brain were used to identify the risk for developing AD. Metabolic brain activity was NOT the same for those with and without AD. You can see the picture above or visit, http://www.alz.org/braintour/healthy_vs_alzheimers.asp.

Surprisingly, there was similar metabolic brain activity in both individuals who have a genetic predisposition (Apo E4 gene) which increases the risk for AD and those who did not have the gene but had higher than normal fasting blood sugar (BS) levels; but the BS was not high enough to be classified as diabetes. The “higher” BS, may have been classified as  impaired fasting glucose (IFG).  IFG is a blood sugar reading done while fasting and the results range between 100-125mg/dl. Because there may be no (or so general they go unnoticed) symptoms associated with high blood sugar, it is smart to get this checked during your routine doctors visit.

But there are 3 important lifestyle tips that you can follow, and most likely you have heard about them before,  they can ward off higher blood sugar levels and help maintain normal brain activity to reduce risk of Alzheimer’s disease.

1. Exercise because it helps bring the sugar out of the blood and deliver it to muscles.

2. Control stress levels because more stress means higher blood sugar levels as a result of higher cortisol

3. Lower carb intake, it has a direct effect on blood sugar as 100% gets converted to sugar or use a ketogenic diet. Ketogenic diets have been found to benefit the brain; Costantini et al., published a study “Hypometabolism as a therapeutic target in Alzheimer’s disease”. This  study discusses the biochemical advantages of a ketogenic diet for the brain. Please note the study discusses a supplement (that produces ketones) that is really not necessary when carbs are minimized. I am not promoting this supplement.

Advances in medicine teach us a lot. This new finding, the relationship between AD and fasting blood sugar gives us an opportunity to prevent a very debilitating disease in people with and  are not

diabetic.

So Alzheimer’s is…a disease that we are learning more about and may be able to prevent with lifestyle changes.

 

Touché Bouley

Last Thursday May 9th changed my life as I have once again had an experience that will forever transform the way I think about food and nutrition.

David Bouley, world-renowned celebrity chef and philanthropist (http://www.davidbouley.com/) and Alice Bast, founder, The National Foundation for Celiac Awareness (http://www.celiaccentral.org/Celiac-Disease/21/), joined forces in support of the 3 million people in the United States who live with celiac disease. The sharing experience and fundraiser was held in Bouley’s own test kitchen in downtown Manhattan and my husband Keith Berkowitz, http://centerforbalancedhealth.com/, presented unconventional medical theories and celiac treatments.

The evening was all about celiac awareness and magnificent gluten-free food. Before even tasting a morsel of Bouley’s edible art, a stage  of complete bliss was set. The warm gathering of friends and the feelings of satisfaction were already filling my body.  My life changing moment begins here and includes 5 more elements that anyone can utilize to better their health and obtain personal weight goals.

1. Meeting Super Chef Bouley: From farm to table his dedication and passion for his trade and connection with anti-aging experts and physicians has brought his culinary art to a new level. He uses his food creations to harness the power of food and stimulate energy, avoid the consequence of food malabsorption (as is the case for celiac) or lower blood sugar.

And his…

2. Use of fresh, local and health promoting foods that support the local business economy along with optimizing taste and nutrients served directly to your body. He consciously chooses to use ingredients in his food like kuzu, a Japanese medicinal plant. He does not use white table sugar in his recipes. You can make the same types of choices too.

3. Creating harmony with the ingredients of the food; I’m not sure how many of us can replicate this precise ability to balance flavor like Bouley but as best as possible try to use flavors that compliment the food you eat (not too much or too little flavor).

4. Timing between courses served; there were multiple mini meals served but if you do not have time to sit down to a 4 hour meal how about using your typical meal and dividing it into smaller portions. Take a few bites, enough to ward off hunger for 30-40 minutes, put it away and repeat. It may be interesting to see if you eat less with this system in place?

5. Use of a variety of foods within the meal; each course was composed of different textures, flavors, colors, temperatures every sense in my body was active during my eating experience. I’m thinking maybe stimulating the senses like this adds to the feeling of satiety and meal satisfaction. How many senses do you use when “inhaling” your food?

You can better visualize what I mean by watching this http://www.youtube.com/watch?v=HmS2xvNI-N4 and this http://www.cbsnews.com/video/watch/?id=50133945n.

Zagat’s polled seven thousand people and asked “Where would you eat the last meal of your life?”  ”Bouley” was the “overwhelming” choice.  I’m sure the response would be the same if the question asked was, Where would you eat a meal filled with love, commitment and health?

Thank you David Bouley,  for participating in this celiac awareness event and the unforgettable meal but even more for giving me these tools that I will use for my clients every day. Keep serving up “Haute” health food in your own iconic way. Health professionals need as much help as we can get!

Related articles

• Worst Gluten-Free Mistakes (foxnews.com)

 

Happy Mothers’ Day

O

On a farm, feeling good, spending time with the ones I love most. Wishing all mothers and families a wonderful day!