Follow the one indulgence rule #TheStubbornFatFix

Stick with your eating plan most of the time, indulging every once in a while in a balanced and controlled way. For instance, if you go out to eat, the core of your meal will always be the same. Start with a salad and as your main course have meat or fish with two cups of vegetables. Then have one indulgence. It might be an appetizer, a glass of wine, or sharing a small dessert with a dining companion. It’s not all three. For instance, if you are at a wedding, you can have one or two pastry puffs, one or two pigs in a blanket, one alcoholic beverage, or the whole piece of wedding cake. Don’t have all of them.

The Best Treatment for #Hypoglycemia #CBHealthNY

At the Center for Balanced Health, we help patients manage their hypoglycemia by telling them to: 1. Eat five to six small meals a day about every three hours. Think of yourself as a fuel-efficient automobile. You want constant flow of energy (glucose) throughout the day. 2. Avoid meals that are too small or too large especially at night. Meals that are too small will not provide enough energy to get you through the day. Meals that are too large place a larger burden on your metabolic system to process these nutrients and thus can trigger a hypoglycemic reaction. 3. DON'T skip meals especially breakfast. Breakfast is the most important meal of the day because it sets the tone. 4. Balanced eating. Always have some protein and fat at each meal or snack. Avoid and limit foods high in sugar or other refined carbohydrates especially on a empty stomach. Still utilize a controlled carbohydrate approach and get your carbohydrates from foods high in fiber (dark green leafy vegetables, non starchy vegetables, avocado, high fiber low carbohydrate crackers as examples). 5. Get a good night’s sleep. Good sleep helps replenish your system so that your body works more efficiently. 6. Use of a fiber supplement (make sure you take with enough water) or eating a high fiber food (without refined carbohydrates or sugar) before meals or snacks can help slow the absorption of carbohydrates and thus prevent rapid declines in blood sugar. 7. Exercise regularly. Strength training can improve glucose metabolism. 8. Avoid alcohol, caffeine, tobacco use. 9. Avoid the use of stimulants.

Struggling with temptation? A Progress Report can make a huge difference. #TheStubbornFatFix #DrKeithBerkowitz

Create a weight loss Progress Report and carry it with you. It does’t have to be fancy. Some notes jotted down on a piece of paper will do. Write down how much you’ve lost and any side benefits you’ve noticed. Feeling more energetic? Write it down. Has your mood improved? Write it down. Have you been able to reduce your dosages of specific medications or stop taking them altogether? Definitely write it down! Are you physically able to accomplish tasks you were not able to accomplish before you lost weight? Write it down. Think of as much as you can, and jot it down on your Progress Report. Add to it over time. Whenever you are tempted to eat emotionally, pull it out and read it out loud.

Eat Fat, Live Longer #TheStubbornFatFix #DrKeithBerkowitz

You’ve probably heard that the typical American diet- with its high emphasis on fatty cuts of meat- is what causes heart disease. We’re wondering, however, if anyone ever told you about the high-fat diets of the Masai? No, you say? That’s the answer we expected you to give, because many industry groups would probably rather you didn’t know about the Masai and others who seem to thrive on a high-fat diet. It seems to confuse the low-fat message, doesn’t it? The Masai are a tribe in Africa that consumes a diet that is almost 100 percent saturated fat. Whole milk and beef are dietary stables. Do the Masai drop dead from heart attacks at age 40? No, they do not. The members of this tribe do not suffer from heart disease. They just don’t get it. The Masai are just one of many societies around the globe that thrives on a diet rich in fat. How can this be? It’s because animal fat alone is not what causes heart disease, cancer and other health problems. It’s not until members of these healthy-fat-eating societies start eating typical American convenience foods such as fast food and processed foods that their rates of heart disease start to climb. It appears that natural sources of fat are not what make Americans more likely to suffer a heart attack than folks living in other countries around the world. It’s the sugar, processed flour and starch, and synthetic fats.