Thanks to celebrity endorsements and media exposure, Intermittent Fasting (IF) has grown in popularity in recent years. However, before you take fasting on as a weight loss solution or a way to cure diseases such as diabetes, it is important to understand why and how IF can affect your body – both positively and negatively.

What is Intermittent Fasting?

Some people mistake IF with starvation. Starvation occurs due to extreme hunger or lack of food. IF is a controlled cycling between periods of eating and not eating while food is readily available.

How do you Intermittently Fast?

Because IF is a practice unique to each individual the re is no set duration or set of rules to follow. For instance, some might fast between breakfast and dinner for a predetermined amount of time. This is why many think of fasting as a way of life.

Why would you Intermittently Fast?

A good amount of research has been done to determine what the benefits of IF are. While there are varying opinions where IF is concerned these are the main benefits most can agree on:

1. Weight Loss

IF is believed to cause weight loss because periods of not eating lowers insulin levels. Insulinis a hormone that allows our bodies cells to take in the glucose created by the break down of any carbohydrates we eat. This causes weight gain when that glucose is converted to fat and put into storage for future use.

During IF cells release the stored glucose to create the energy the body needs. This plus the overall lowering of calories eaten can result in weight loss.

2. Possible Decreased Risk of Type 2 Diabetes

As previously discussed IF is believed to cause weight loss while lowering insulin levels. These two affects are key when it comes to type 2 diabetes since being obese or overweight with increasingly high insulin levels greatly increases the risk of developing this disease.

Unfortunately, this is where research is split. Some research has found evidence that IF could be beneficial for people at risk of developing type 2 diabetes while other research has found that IF can actually increase the risks through an increase in abdominal fat, bodily misuse of insulin, and muscle depletion (major risk factors for type 2 diabetes).

3. A Healthier Heart

This report found that IF could reduce heart rate, blood pressure, cholesterol, and triglycerides (a fat linked the heart disease).

4. A Healthier Brain

While studies on the affect IF has on humans are still needed IF seems to have promising benefits in the animal world. Studies have found IF can reduce the occurrence of neurological conditions such as Alzheimer’s disease, Parkinson’s, and even stroke.

5. Reduced Cancer Risks

Animal studies are finding that IF can actually affect the rate of onset for tumors (human studies are needed).

The question becomes: To IF or not to IF?

For those thinking about IF but aren’t sure if they can do it, understand that you already experience a period of fasting every 24 hours when you sleep. As for incorporating IF into your daytime life I have one very important piece of advice for my readers.

Consult a physician before making big changes in your diet and routine. This conversation is very important when considering IF as a preventative measure or to encourage weight loss. With your doctor you can make a plan that would work best for you and your physical needs.

It probably comes as no surprise that the top resolution of last New Years Eve was to lose weight and be healthier. This resolution is a favorite the world over so, if you are one of the millions wanting to lose weight and make positive lifestyle changes in 2019 I have a simple tip…

Start now!

Gaining weight is much simpler than losing it so instead of saying “I’ll start making better choices in 2019” why not keep a few pounds off ahead of schedule?

Here are 10 ways to avoid holiday weight gain during food-focused festivities, office parties, and holiday family gatherings.

1. HOLIDAY PARTIES

Holiday parties are in full swing so go to yours with a plan. A simple way to decrease temptation is to arrive late, leave early, and stay social in between (this will keep you away from snacks and fatty dips).

2. SUGAR FREE IS KEY

The best way to make sure you avoid liquid sugar is to BYOSFB (bring your own sugar free beverage).

3. PREGAME

Before you go to any holiday gathering eat an apple with some peanut butter. This will help to give you some fullness and also take the edge off your overall hunger.

4. MAKE THE BUFFET OKAY

• If your party is at a restaurant with a buffet drink a full glass of water before you get in line.
• Once you’re in line start with a small plate
• Pick two items and only cover ⅔ of your plate
• Keep drinking that water while you eat.
• Chew chew chew. Take your time eating to allow your body to feel full.
• Did I say keep drinking water?!

5. AVOID THE “D” WORD

Telling people you are on a diet during the holidays can backfire with food being put in your face accompanied by phrases like “It’s the holidays, it doesn’t count!” So instead of using the “D” word try “I can’t have that” or “I ate before I came.”

6. LEAN MEAT IS YOUR LEAN FRIEND

If there is an option to have lean meat like turkey or fish jump on it! These are also great options for family functions. Turkey wrapped celery with a pickle slice anyone?

7. BRING YOUR VEGETABLES

Adding lightly steamed vegetables to the meals you bring to parties is a simple and great way to add beneficial vitamins, minerals, and fiber to your holidays.

8. FRUIT IS A DESSERT FOOD

Look for the fresh fruit at parties or bring it to gatherings to give yourself a great alternative to pies, cakes, and cookies!

9. STAND AND EAT

After you get your plate of food stand and eat. Most likely you will eat less if you can’t plant yourself and focus solely on the food.

10. DANCE & MINGLE

Build a little workout into your party time by staying active as much as possible.

• If there is music get people to dance (you know you want to).
• Work the room – try to socialize in the entire space as a way to keep moving.

Before 2018 is firmly in the rearview mirror most people around the world will participate in the honored tradition of defining their New Year’s resolutions. While there are many intentions that might be spoken but not kept, there is one that is well worth the effort. If you follow through on one resolution this year let it be improving your overall brain health.

Here are 4 simple ways and 4 tasty foods that will help clear your brain fog in 2019 to ensure your new year is the best, and most productive, it can be.

4 SIMPLE WAYS TO BOOST YOUR BRAIN POWER

Some of the easiest ways to enhance brain function can be found in simple lifestyle changes. Making lifestyle changes are a great way to improve overall health but the following methods are especially beneficial to the brain.

1. Get more sleep

Sleep is an amazing tool that is too frequently neglected. If you can add more sleep into your daily routine you will find a marked improvement in your overall ability to concentrate, make decisions, and manage stress.

2. Reduce stress

A simple way to eliminate stress is to start by recognizing and addressing it. It’s easy to say “work, kids, and life stress me out” but if you take a second to identify these stresses individually you will find that they are easier to manage. When the stress creeps up try breathing. Breathing exercises can instantly extinguish your stress fuses.

3. Exercise – it’s not what you think

Like lifestyle change, exercise is key to overall health but the amount of exercise needed to give you clarity is fairly small. Brain benefiting exercise can be as simple as walking for a few minutes or taking the stairs. Try setting a timer for ten minutes while working on an intense work project. If you take time to stand, stretch, and move when the timer goes off you could find that your mental clarity improves when you resume.

4. Diet makes a difference

Help your brain with what you eat. If you eat processed, high in sugar, or fast food you are adding obstacles for brain function.

4 FOODS TO BOOST YOUR BRAIN POWER

While there is no food to make your brain function like a well oiled machine all day, there are some that have benefits such as added energy. This increase in energy can be the kick your brain needs to stay on task, work harder, and smarter.

1. Vegetables – the greener the better

Vegetables make great daily snacks, not only for your waistline but also for your energy. Not all vegetables are created equal so look for the ones with the most chlorophyll. Chlorophyll is what makes plants green. It is also a great tool for getting oxygen into your blood, providing our cells with a good source of energy, which is great for brain function. Here are some good-for-your-brain greens: kale, Swiss chard, wheatgrass, and arugula. There are also some nutrient-rich algae to consider such as spirulina and chlorella (available in supplemental powders – add them to smoothies or fruity yogurt).

2. Carbs! The good-for-you kind

A lot of messaging says to ditch the carbs but in the process you are losing some serious brain support fuel. You can have carbs as long as they are the right ones. Think complex carbs a.k.a. – steel-cut oats, sweet potatoes, and whole wheat bread. These carbs give you glucose energy but have a low glycemic index (GI) – the rate at which food sugar enters cells. Low GI foods are better for keeping energy higher longer.

3. Fatty Acids

DHA Omega-3 fatty acids (found in fish – salmon, sardines, tuna, mackerel, and trout) and brain function go hand in hand. DHA is not something we naturally create in our bodies but adding it through our diet can support vital brain function like memory.

In addition to fish DHA can be found in seeds such as flax, chia, and hemp. These are easily added to salads (really green salads), yogurt, smoothies, or cereal. Another great source of DHA comes from the tasty walnut.

4.  Foods high in benefits and nutrients

Here are some foods that are growing in popularity for their health (and brain) benefits due to increased energy and more.

Maca – (a kale cousin) is common in Peruvian cooking for its many health benefits such as increased libido, lower blood pressure, and increased energy and endurance. As we have already discussed, increased energy can be a big brain benefit. If maca is utilized as a daily supplement positive side effects can be seen. Because it’s often offered as a nutty flavored powder maca is easily incorporated into most beverages or breakfast cereal.

Bee Pollen – is very high in B vitamins and all amino acids. This is important because B vitamins and amino acids are big energy creators due to the fact that they increase red blood cell count which, in turn, increases oxygenated blood.

Chocolate – before your chocolate bar becomes a sweet treat it starts as cacao (the raw bean form). This natural bean is packed with brain powering magnesium and phenylethylamine compounds (PEA) that stimulate the central nervous system. This all adds up to more focus! Cacao also contains flavonoids – brain good antioxidants. To get the best form of cacao look for organic or vegan chocolate bars. They usually have what you want without all the additives.

The holidays of 2018 have come and gone and, as many of us go back to work and are again surrounded by sniffling and coughing people, giving and receiving the ‘gift’ that keeps on giving: The Flu.

While it’s important to remember that ‘tis still the season for colds and flu, the good news is that if you follow these suggested preventions/precautions, the flu isn’t a give you have to receive.

Here are 10 simple ways to significantly decrease your chances of getting colds and even worse – the flu in 2019.

1. Wash your hands

Think of every communal thing you touch on a daily basis – doors and door knobs, stair rails, other people, countertops, restaurant chairs… the list goes on and on. Because we are so hands-on the chances of spreading cold germs and flu virus is very high.

Combating this spread is simple – wash your hands frequently and make sure you are doing it correctly!

2. Clean communal surfaces

Many studies have been done to find the presence of viruses on shared surfaces in places like classrooms and airports. These studies all found breeding grounds for germs and viruses. While you might not be able to disinfect your schools and airports you can clean your home and office areas.

The use of a simple disinfectant wipe on light switches, doorknobs, phones, computer keyboards, and TV remotes can minimize exposure to germs and viruses for you, your loved ones, and your coworkers.

3. Avoid touching your face, eyes and mouth

The best ways to transmit germs and viruses from surfaces and your hands is to touch your face – specifically your mouth and eyes. This direct introduction can lead to cold, flu, and other illness such as respiratory infection. So if you are a nail biter, sandwich eater, nose wiper, or eye rubber, either take a break from these actions or increase your hand washing even more.

4. Use Hand Sanitizer

For those times when you don’t have access to soap and water grab the hand sanitizer. Hand sanitizer is a convenient and helpful tool for disinfecting your hands to prevent flu and cold viruses.

5. Get Sleep

You immune system is your main line of defense against cold and flu and sleep deprivation is a major hindrance to your immune system. Not only will getting enough sleep help your body defend itself it will also increase your energy during the day.

6. Exercise

In addition to helping you feel great working out is beneficial for a lot of reasons, including boosting your immune system. Reducing excess weight can be key when preventing colds and the flu since many studies have shown that overweight and obese people are more susceptible to injury and illness.

7. Don’t be around sick people

If there is someone in your house or office who is coughing or sneezing try to keep your distance. This might be difficult at home (take all other precautions) but at work try suggesting the sick person stay home. Talking to your employer about making a plan for keeping sick people out of your workspace is a great way to keep employees healthy while also increasing productivity within a healthy workforce.

In addition – don’t be that guy. If you feel sick find a way to stay home.

8. Cover your nose and mouth

Covering your nose and mouth while sneezing and coughing is a great way to prevent the flu and other serious respiratory illnesses, like respiratory syncytial virus (RSV), whooping cough, and severe acute respiratory syndrome (SARS), that are spread by cough, sneezing, or unclean hands. Remember to wash your hands after you cover!

9. Eat healthy, stay hydrated, and take probiotics

Eating a healthy diet and drinking plenty of water are two ways to support your hardworking immune system. Think fruits, vegetables, lean proteins like turkey, and complex carbohydrates when planning your meals.

In addition, increase your water intake to help your body flush toxins and add probiotics via diet or supplements to help fight any “bad” bacteria with “good” bacteria (recent studies have found that probiotics might help prevent upper respiratory infections in children).

10. The flu shot

The CDC recommends getting a flu shot annually. Some studies have shown that the flu vaccine can decrease the chances of healthy adults contracting the flu by as much as 40% to 60%. While the flu vaccine isn’t guaranteed to prevent the flu for everyone some experts believe it can lessen the severity and duration of flu symptoms.

Phthalates are semi volatile organic compounds found in plastics because they make them soft and flexible. Though commercially useful, these chemicals can easily leach out of plastics to contaminate our food, water supply, and even the air we breathe. This is when phthalates become a real problem.

How do phthalates cause problems?

Phthalates are also endocrine disruptors. Your endocrine system is made up of a network of glands (thyroid gland, ovaries, etc.) and the hormones (insulin, estrogen, etc.) they produce. These hormones are used to communicate with cells and tissues to regulate many functions – this can result in insulin resistance, obesity and thyroid disease.

Phthalates, once in the body, disrupt the endocrine system in the following negative ways:

• They mimic, or partly mimic, our naturally occurring hormones
• When they mimic they bind to our hormone receptors so that our naturally occurring hormones can’t
• This bonding causes our bodies to have irregular physical responses since the hormones that are supposed to attach to our receptors can’t

Once our natural hormone function is disrupted our bodies can’t regulate our systems efficiently.

How to avoid phthalates?

In order to limit your phthalate exposure, think fresh and limit your plastic usage. Because many phthalates can be found in food packaging, going fresh at the grocery store can have a huge impact on your overall exposure.

• Buy fresh fruit and vegetables. Though eating organic is useful in eliminating an array of phthalates it can also have a noticeable impact on your grocery budget. Non organic fruit and vegetables are okay too. If organic produce isn’t fiscally feasible, just make sure to give all your non organic fruit and vegetables a good water wash before cutting or biting into them.
• Buy intact foods. If you decrease the processing (cutting, changing, repackaging etc.) of the food you buy—i.e., buy chicken tenders versus a whole chicken—you can actually decrease some phthalates.
• Store food in glass or paper containers. Not only do glass containers tend to last longer and stand up to more washing than their plastic alternatives, they also take many phthalates out of the picture.
• Filter your water. Buying a simple water filtration system can make a difference. While most tap water is considered safe to drink there may be trace elements of phthalates present that a simple water filter can remove.
• Keep plastic out of the microwave. We understand that eliminating all plastic may not be possible but the process of microwaving a plastic container can actually release any phthalates it contains. This is how phthalates can get into your food.
• Choose your plastics wisely. Plastics marked with any of the following recycling codes are potentially safe: PET, HDPE, LDPE, and POLYPROPYLENE. We say “potentially” since current regulations do not require manufacturers to label their material. To be completely safe we recommend sticking to glass, paper, stainless steel, and wood alternatives.

For more information on ways to deal with phthalates contact The Center for Internal and Integrative Medicine to schedule a consultation with Dr. Fatakhov.

According to recent studies, more than ten million people worldwide are expected to be diagnosed with cancer, a disease commonly believed to be preventable. Lately, nutrition and the role it plays in preventing cancer, has been a hot topic; especially since more research is being published about the topic than ever before. This research confirms that the food we consume has a tremendous impact on whether we are diagnosed with cancer later in our lives.

Genetic defects are responsible for about five to ten percent of all cancer diagnoses. The remaining diagnoses are attributable to our surrounding environment and lifestyle choices. Some lifestyle choices include smoking, diet, alcohol, sun exposure, environmental pollutants, infections, stress, obesity, and physical inactivity. Evidence indicates that of all cancer-related deaths, about twenty five percent are attributable to tobacco use; as many as thirty five percent are linked to diet and nutrition; almost twenty percent of cancer-related deaths are caused by infections; and the rest are due to other factors like radiation, stress, physical inactivity, and environmental pollutants. Based on that research, it is safe to conclude that cancer prevention requires smoking cessation, increased ingestion of fruits and vegetables, use of whole grains, minimal meat consumption, moderate use of alcohol, caloric restriction, regular exercise, avoidance of direct exposure to sunlight, use of vaccinations, and routine check-ups at the doctor’s office.

Dozens of experimental studies have shown that with the proper amount of fruits and vegetables, we can neutralize a particularly dangerous group of substances in our bodies, called free radicals, which damage our cells and our DNA. Free radicals are molecules generated by certain oxidative processes in the body or by contact with a number of toxic substances. Once these free radicals are produced, they circulate throughout the body and do their dirty work. The free radicals resemble bees in their ability to “sting” the cell membranes or the inner parts of the cells, including the DNA. When these free radicals come in contact with a cell membrane, their negatively-charged “stingers” damage the membrane. If a cell is “stung” too often, without any sort of repair work, it will eventually quit functioning properly. When the DNA, inside the chromosomes of the cell, is altered by these oxidative hits, the cell can no longer reproduce and repair itself. That leads the cell to multiply in an uncontrolled manner, resulting in a tumor or an actual, malignant cancer.

Prestigious sources of medical information, such as The National Institute of Health; The National Cancer Institute; The National Heart and Lung Institute; The American Heart Association; and The American Cancer Society recommend increasing the intake of fruits and vegetables in our daily diets. Eight to ten servings of fresh fruits and vegetables, along with a certain amount of whole grains, is what we should be consuming every day; however, most Americans do not even consume three servings daily.

By consuming more fruits, vegetables, and grains, we can protect ourselves and neutralize the free radicals with antioxidants and natural substances. Additionally, increased consumption will help to reverse the existing damage, caused by the free radicals. Thus, there is no reason we all should not live longer lives and maintain our energy, sex drive, and other faculties throughout our entire life span. The only catch is that we have to be vigilant and eliminate dangers to our body. We can start today by increasing our intake of fruits, vegetables, and whole grains. As this will be our path for prevention of cancer versus our focus in the treatment as it won’t be necessary because changes you make today.

Eddie Fatakhov MD, MBA is a Board Certified Internal Medicine Physician, Nutritionist, Hospitalist, and Medical Director of The Center for Internal & Integrative Medicine, focusing on healthy ways to treat the root cause of the disease. Dr. Fatakhov is also a best-selling Co-Author of The Doctors’ Clinic-30 Program.

I am currently a physician at Georgia Regents Medical Center. I have a Bachelor’s Degree in Nutrition, with a minor in Sports Wellness. Prior to medical school, I was a personal trainer for six years.

The Doctors’ Clinic-30 program book is not about fad diets nor is it a quick weight loss plan. This is a program that provides the tools for a healthy, sustainable weight loss; it is about changing your life-style.

Throughout the years, I trained clients of all ages, weight, and body type. As a nutritionist, I created meal plans for a vast number of people. Now, as a physician, I treat numerous patients, daily. I noticed that a lot of my former clients and patients had a similar problem – obesity. And, as a result of their obesity, they developed diabetes, hypertension, and obstructive sleep apnea. I believe that every single one of those patients would benefit greatly from this program.

Obesity is a real problem and it is not going away anytime soon. The Doctors’ Clinic-30 Program is instrumental to battling our nation’s obesity problem. Instead of providing another diet plan, this program is based on change and lifestyle modification. After all, a diet is just a temporary measure; people always diet with a specific goal and time limit in mind. For example, a person going to the beach will diet for a few months prior to the trip, but upon return will quit dieting and gain the weight back. This program strives to avoid the constant back-and-forth by providing you with the tools you need to lose weight and keep it off; it focuses on maintaining good nutrition and eating habits over a lifetime.

The Coopers were ahead of their time when they wrote the first edition of this book in the early 1990s; it became quite popular during the Weight Watchers era. This book explains the exchange system (used by Weight Watchers) and describes an easy and healthy way to lose weight, without counting calories, downloading fancy apps, or keeping food journals.

Additionally, this book includes many recipes, which are culturally diverse. As a Russian native, there are many dishes I enjoy and would not want to give up for a diet. Luckily, this book incorporates recipes from all over the world; for example, a recipe for Borscht, a Russian beet-based soup, is included. This program prepares you for a lifetime commitment to healthy eating, and allows you to eat the food you love and lose weight, simultaneously.

Once you are done with this program, I guarantee you will have more energy, feel great, and once you are done with this program, I guarantee you will have more energy, feel great, and decrease the physical harms of being overweight. Most importantly, you will lose weight and have all the knowledge and tools to keep it off.

Enjoy these low calorie bran muffins they are great especially for people like me who have a sweet tooth problem and must have something sweet after dinner.

Ingredients

• 3 tablespoons of non fat dry milk solids
• 3 tablespoons of water
• 2 envelopes Sweet ‘N Low
• 3/4 of a cored apple
• 1/4 teaspoon vanilla extract
• 4 drops of almond extract
• A pinch of cinnamon
• A pinch of nutmeg
• 5 to 6 tablespoons unprocessed wheat or oat bran.

Instructions

Put all ingredients except the bran into a blender. Blend at medium speed until apple is chunky. Then pour into a bowl and add bran. Whip batter with spoon and mix well. Divide batter among four cupcake holders and bake at 350 degrees for 35 minutes. This will usually come out with four muffins. The four muffins equal a total of one low fat milk portion and one fruit from the exchange system.

It is an accepted fact in our society that Vitamin C helps prevent and fight the common cold. Especially during the winter, people stock up on products such as Emergency-C, Vitamin C pills, or drinks that have extra Vitamin C, in the hopes to help boost their immune system and fight the cold. Vitamin C, also known as Ascorbic Acid, is one of the safest nutrients for us. It is a water soluble vitamin and is therefore excreted from the body, when an excess amount is ingested. Vitamin C is naturally found in certain citrus fruits and vegetables.

Since science is based on proof, researchers decided to test that theory and determine if Vitamin C is, in fact, a natural remedy for the common cold. In 2013, a meta-analysis of over twenty-nine studies looked at whether Vitamin C has any real value in helping with the common cold. And, contrary to popular belief, the results showed only an eight percent reduction in the duration of cold symptoms in adults, who regularly ingested at least 200mg of daily Vitamin C supplements. Children, who ingested 2gms of Vitamin C daily, showed an eighteen percent reduction in cold symptoms.

Additionally, taking Vitamin C did not decrease the incidence of the common cold in the general population; only in a select group of participants. That select group of participants consisted of people exposed to vigorous physical activities, such as marathon runners, soldiers, snowboarders, and skiers. They showed a fifty percent decrease in the incidence of colds. The meta-analysis also determined that there were no specific benefits to ingesting Vitamin C after a person already had the common cold. Vitamin C did not reduce the symptoms or the severity of the common cold.

Although more studies are needed to conclusively determine the role of Vitamin C in preventing and fighting the common cold, based on the information we know today, Vitamin C does not help with the common cold for the General population except for certain trained athletes. However, given that Vitamin C is an inexpensive and a fairly safe supplement if one were to take it, even if they only experience the placebo effect, there will be no harmful consequences.