Rejuvalife Vitality Institute
Beverly Hills CA

You need vitamin D!

New evidence shows that people with higher levels of vitamin D experienced a decreased risk of type 2 diabetes. Researchers at the US Department of Agriculture Human Nutrition Research Center on Aging at Tufts University just released its study linking low levels of vitamin D to diabetes in the American Journal of Clinical Nutrition. The authors of the study concluded that maintaining optimal vitamin D levels in the blood may be a type 2 diabetes prevention strategy.

Other recent research found that vitamin D plays a critical role in activating the body’s immune system against infectious diseases like the flu. Researchers noted that a deficiency in this important vitamin, which actually acts more like a hormone in your body, may result in a greater risk of contracting flu viruses. Additional research has linked low amounts of vitamin D to autoimmune disorders, cancer, depression, diabetes, and heart disease.

Vitamin D also plays essential roles in supporting our energy and balancing our moods. It also helps to build healthy bones, heart, nerves, skin, and teeth, and it supports the health of the thyroid gland-a butterfly gland in the throat that helps maintain a healthy weight, balanced metabolism, and energy levels.

While moderate sunlight exposure is the best source of vitamin D, many people incorrectly think that a small amount of sunshine exposure daily is sufficient to meet their vitamin D requirements. However, after your skin is exposed to sunlight, it takes about 48 hours to convert it into vitamin D. During that time, the sunlight-initiated precursors to vitamin D can be washed off with soap and water.

So, if you scrub your skin with soap in the shower, your body will not convert most of your skin’s sun exposure to vitamin D. I’m not suggesting that you avoid showering after sun exposure rather that you primarily soap the areas that don’t usually see the light of day and wash the newly tanned ones exclusively with water. Avoid excessive sun exposure since there are no health benefits of sunburn.

Some vitamin D deficiency symptoms include: bow legs or “knock knees,” burning in mouth or throat, constipation, dental cavities or cracked teeth, insomnia, joint pains or bone pains, muscle cramps, nearsightedness (myopia-can’t see distances), nervousness, osteomalacia, osteoporosis, frequent colds or flu, and poor bone development.

Vitamin D is also found in fish and fish oils, sweet potatoes, sunflower seeds, mushrooms, and many types of sprouts. People with low thyroid function (hypothyroidism) tend to have difficulty with vitamin D absorption and as a result, may have higher needs for this nutrient.

Most nutrition experts agree that the current RDA of 200 IU is insufficient and that the minimum needs to be raised to 1000 IU, while many health experts recommend supplementation of 2000 to 4000 IU daily. However, you should always consult a qualified health professional before supplementing with vitamin D since excessive amounts can build up in the body creating a potential risk for toxicity and is contraindicated for some health conditions

Sleep and your health!

One of the leading health problems today is sleep deprivation effects. On average, we sleep 2 hours less than 100 years ago, and we are just not designed to function like that. In our over stimulated and time poor world, we tend to cut out sleep time to carry out other tasks.

Inadequate sleep can show up in many ways you might not think of, like weakened immune system, impaired thinking abilities, and increased stress levels. Some people may be fine on 5 hours of sleep but most of us need at least 6-8 hours every day.

When we party all night, or stay up with a sick child, we expect to feel at least a bit awful the next day. We know that if we need to drive a long way or do a task requiring major accuracy and focus that staying up late isn’t a good idea. What we don’t usually consider though is the cumulative effect of that 2 hours less a night. Chronic sleep deprivation builds up a major sleep debt your body can’t continue to pay.

The Stress / Sleep Deprivation Merry go round

Excess cortisol from chronic stress lowers our ability to sleep deeply. Inadequate quality sleep then increases cortisol making it increasingly difficult to deal with stress

Sleep Deprivation Effects and Risks

While one of the most obvious sleep deprivation effects is fatigue, it can more commonly affect your metabolism, resulting in weight gain. Other consequences include increasing the risk of diabetes, and hypertension. Because our immune system needs deep slow wave sleep when we don’t get enough, we may be more likely to get sick. Inadequate rest can harm our health, career, relationships and overall well-being.

Obesity and weight gain

The hormones Leptin and Grehlin control appetite and weight gain and loss. Leptin signals that we are full, while Grehlin increases appetite. Sleep deprivation cause overall levels of Grehlin to increase along with appetite, especially for refined carbohydrates. Levels of Leptin decrease, so we don’t feel satisfied after eating either.

One of the most dastardly sleep deprivation effects is the increase in cortisol (stress hormone) which reduces muscle mass. Losing muscle mass is your worst weight loss nightmare because metabolism slows down.

Depression

Fatigue and hormonal disruption can lead to feeling sad, losing interest in activities you used to enjoy and pulling away from other people.

Anxiety

Sleep deprivation can trigger fears and even panic attacks.

Coronary heart disease and hypertension

Excess cortisol and insulin have devastating effects on blood triglycerides.

Type 2 Diabetes and Insulin Resistance

Increased cortisol (stress to body from not sleeping) goes hand in hand with increased insulin, increasing the risk of type 2 diabetes and its increased health risks.

Memory

The hippocampus enables us to store and organize memories – essential for retaining new information. Excess cortisol from stress and insufficient sleep interferes with this process. The hippocampus can actually shrink. Fatigue also interferes with our short-term memory by reducing the number of information chunks we can deal with.

Cognitive performance and alertness

Without enough sleep, we are not able to think properly and our brain reacts to any issue slowly. Our brains have to work harder to make up for a general lack of alertness. By reducing the brain’s ability to link events and actions with emotion, lack of sleep can bring on an array of psychiatric conditions including psychosis and memory loss. Mental fatigue leads to poor decision making and impaired problem-solving skills. Your relationships and performance at work can suffer as a result.

Accidents

Drowsiness can make you more accident-prone. Physical fatigue will make your response times slower – dangerous while you’re driving a vehicle or operating machinery.

Immune function and overall health

Sleep deprivation and associated elevated cortisol suppresses our immune system and can kill off thymus cells (protect against viruses and tumor cells). We catch cold bugs and flu more easily and open ourselves up to other health risks.

Premature Aging

One study found that sleeping less than 4 hours per night was associated with a 2.8 times higher rate of mortality for men and a 1.5 times higher rate for women. Making length of sleep time a better predictor of mortality than smoking, cardiac disease, or hypertension. We produce HGH (growth hormone that keeps us youthful) in deep sleep stages. If we don’t get quality sleep, we don’t make HGH.

So with that in mind, get some sleep. It’s good for you!

10 amazing foods you should eat!

There are more than 10 amazing foods, however this particular list below provides foods that may help to prevent disease such as diabetes, heart disease and osteoporosis. Healthy weight loss or weight maintenance can be achieved by eating these foods. Super foods are jam-packed with health promoting nutrients!

1. Dark Green Vegetables such as Spinach, Broccoli and Kale
These foods are packed full of nutrition. Green vegetables contain phytochemicals, which are suggested to assist in the prevention of cancer and boost your immune system. Green veggies are packed with vitamins A, C, and K, folate, potassium, magnesium and iron. Eat these vegetables raw, steamed, stir-fried, roasted or grilled.

2. Legumes and Lentils
Beans are low in fat (except for soybeans), calories, and sodium, but high in complex carbohydrates and dietary fiber, and they offer modest amounts of essential fatty acids—mostly Omega-6s. They are also an excellent source of protein. Legumes and lentils offer ample fiber (one cup of cooked beans can provide as much as 15 grams of dietary fiber, more than half the recommended “daily value” of 25 grams and are released into the bloodstream slowly, providing energy and fullness for a sustained period. Beans can be added to salads, pureed and served as a dip or added to soup and chili.

3. Nuts and Seeds
Nuts have gotten a bad rap because of their high fat content. But their protein, heart-healthy Omega-3 fats, high fiber, and antioxidant content earn them a place on the top 10 list. The key to enjoying nuts is portion control. A closed fist handful is approximately 100 calories. Nuts add texture and flavor to salads, side dishes, baked goods, cereals, and entrees. They also make a delicious snack on their own.

4. Berries
Strawberries, blueberries, raspberries, cranberries: You name it, they’ve got it. These colorful fruits are loaded with antioxidants, phytonutrients, low in calories, and high in water and fiber to help control blood sugar and keep you full longer. Blueberries lead the pack because they are among the best source of antioxidants. Most of these berries are available fresh, frozen or dried and can add flavor and nutrition to salads, cereals, baked goods and yogurt.

5. Wild Salmon
Salmon and other cold-water fish (e.g. tuna, mackerel and halibut) contain oils that are rich in Omega-3. This “good fat” will protect your arteries against plaque buildup and is effective in lowering the “bad” cholesterol. Omega 3’s have also been suggested to assist with brain function and reduced inflammation in people with arthritis.

6. Sweet Potatoes or Yams
A healthier alternative to the white potato, yams are filled with carotenes that may help with the prevention of some cancers and reduce the risk of heart disease. They’re also loaded with vitamin C, potassium, and fiber. Sweet potatoes make a great side dish or fully loaded with the works. Baked, boiled, mashed or roasted, they’re all nutritious and delicious.

7. Quinoa
Quinoa (pronounced keen-wah) provides a wide range of vitamins and minerals. This super grain seed contains more protein than most cereal grains and is considered a complete protein because it contains all eight of the essential amino acids we need for tissue development. Quinoa is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc, and lower in sodium compared with wheat, barley and corn. This gluten-free grain also receives recognition for being low in saturated fat. Quinoa is as easy to prepare and can be eaten alone or mixed with vegetables, nuts, or lean protein for a whole-grain medley.

8. Cinnamon
Studies are investigating its role in lowering blood sugar in people with type 2 diabetes, most likely due to the insulin-like effects of its polyphenols (natural substances found in plants). It’s still too early to know if cinnamon can help curb blood sugars, but with studies suggesting its effects can be seen with a daily dose of just half a teaspoon it’s worth keeping this spice in mind when reaching into the spice cabinet. Sprinkle cinnamon on toast, add to oatmeal or use in desserts.

9. Canola and Olive Oil
Cooking with heart healthy oils is the way to go. Olive oil is an excellent source of monounsaturated fats and canola oil high in Omega-3 fats – both suggested to assist in the prevention of heart disease. A small amount goes a long way in keeping you healthy. Make your own salad dressing with canola or olive oil. Add balsamic, rice wine or other vinegars. Flavor with lemon juice, dry or Dijon mustard, garlic and herbs.

10. Soy
Research shows that soy contains plant substances called isoflavones that help to protect against heart disease, cancer and osteoporosis. This bean is an excellent source of protein and contains little to no cholesterol or saturated fat. It’s a great meatless option to add to your meals. Add tofu cubes to soups and casseroles. Enjoy a handful of roasted soy nuts. Sip a smoothie made with vanilla soy beverage.

Red wine and longevity!

Why Red Wine?:

The benefits of red wine (in moderation) for health have been known for ages. In an effort to understand the ‘French Paradox’ (why French people can indulge in fatty foods but not develop heart disease) red wine came into focus in 1991 on an episode of ’60 Minutes’. Since then, scientists have been feeding components of red wine to mice and other animals in an attempt to understand the full health benefits. Here’s what we know so far:

Flavanoids and Antioxidants:

Red wine is high in flavonoids (a type of polyphenol), which are antioxidants. One of the most studied antioxidants is resveratrol, which comes from grape skins and seeds. Antioxidants help prevent certain molecules, known as free radicals, from damaging cells.

Does red wine prevent cancer?:

Resveratrol helps prevent cancer by limiting tumor growth.

How much should I drink?:

To receive the benefits of red wine, it must be drunk in moderation (1-2 glasses maximum per day) and regularly.

Does the alcohol help?:

The alcohol in wine may help produce more good cholesterol.

What if I am a yeast cell?:

Good news: Research in yeast cells has shown that red wine can increase life span by 80%.

But can it cure the common cold?:

Red wine has also been shown to help prevent the common cold.

Red wine and French fries:

Red wine, when consumed with fried foods, may limit the damage caused.

Conclusion:

Hundreds of studies show evidence that red wine, in moderation, is good for us. So go ahead and enjoy a glass with dinner.

The Beauty Benefits of Green Tea?

Green Tea

Green tea is now the preferred drink of supermodels, but is it really any better for you than a good, old-fashioned cuppa?

Clinical evidence suggests that green tea is packed with health and beauty benefits that you can enjoy whether drinking it or applying directly to your skin. Even the leaves can be used as a gentle exfoliant, guaranteed to give your skin a healthy glow.

Recent research shows that green tea extract is naturally rich in antioxidants, which help protect the body from free radicals – naturally occurring particles in the body associated with accelerated ageing and an increased risk of major diseases. Exposure to pollution, smoking and excess sunlight increases the number of free radicals in the blood, but the potent antioxidants found in green tea add strong weight to the belief that green tea not only promotes good health but also makes you look younger.

• Beauty Benefits
• Soothing Spritzer
• Mighty Mouth
• Refreshing Face Mask
• Lose Weight

Beauty benefits
Traditionally, many types of make-up, lotions, creams and beauty preparations have used chemical antioxidants, or vitamins A, C and E as preservatives for their products. Now, with research indicating that green tea has even more antioxidant properties than these powerful vitamins, there is a surge in products capitalizing on its natural benefits.

You don’t need to rush to the chemist to stock up on goodies. Concentrated green tea extract is simple to make at home and is a flexible addition to both your daily beauty routine and your medicine cabinet.

Soothing spritzer
Simply steep 100g of green tea in half a litre of still mineral water at room temperature for at least one hour. Strain the liquor and it’s ready to use! It’s better to make small quantities and use it fresh but surplus liquid can be poured into clean, sterilized bottles and refrigerated.

The liquid can be used as a spritzer, to freshen up the face, or cotton pads soaked in it can be particularly soothing for tired or strained eyes. It has antiseptic properties, so can be used to treat minor cuts and rashes, and is surprisingly effective when applied to spots and blemishes. It can even be used as a treatment for sunburn – soak a cloth in the liquid and leave on the skin until the area begins to cool

Is Coffee Good For Your Health?

Coffee is healthy for you

In today’s world, everyone wants to live healthier and to do that you have to eliminate many things from your diet. Coffee is a part of the morning and drinking it makes it easier to start your day, even if you drink decaffeinated. Whether your preference is with sugar, milk, or sweetner, decaf or regular people wonder if coffee really is healthy enough to keep drinking?

The answer is yes, coffee is healthy for consumers to drink and here are some reasons why. Coffee didn’t always rank high on the scales for healthy drinking but today things have changed and researchers have taken a second look at the most popular drink in the world.

Coffee has a reputation for making people hyper and unable to sleep at night, boosting energy levels, and causing irregular heart beat and it does do all of these things.

What benefits does coffee give us? It has been known to decrease the risk of Alzheimer’s disease. One research even stated that the coffee with caffeine had lowered the chances of developing Parkinson’s disease. In Japan, the studies had shown that drinking several cups of coffee would actually help lower the risk of liver diseases and conditions that could lead to liver cancer.

Coffee is also becoming a popular diuretic among athletics and it also conquers fatigue and decreases the chances of becoming dehydrated.

Along with the positives there are always some negatives as well. Coffee is no exception to the rule. You still can’t ignore the fact that caffeine is not good for you. It is considered a stimulant, although mild in strength it can cause several complications. It is known to have an effect on the central nervous system and over time it may cause even more damage.

Coffee is not considered a drug by the FDA and as long as you like it and you don’t suffer any side effects then they see no reason for continuing the usage. But if you start experiencing some symptoms you may want to adjust the amount of caffeinated coffee that you consume.

You can choose from many types of coffee; instant, fresh roast, coffee beans, and more. It’s not just a cup of hot coffee anymore, it is a part of the morning routine, a way to prepare for your day, a way to warm your soul, and a way to unwind after a long hard day.



5 Steps to slow down the aging process.

Preserve the Looks – Drink Water

Drink plenty of water

We all want to preserve our looks. Many products on the market would have you believe that they are the “fountain of youth” of anti-aging products. The truth is, we can’t turn back the hands of time- but we can all use a few tips to help us mitigate the signs of aging that show up most readily in our faces.

Aging is a fact of life, one that we cannot escape no matter how badly we want to. Aging of the skin starts in our 20s- the production of collagen slows, as does the “snap” in our elastin, the substance that gives skin its elasticity. Production of new skin cells to replace old and dead cells also slows. The result of these changes is thinner skin that may develop fine wrinkles and may be less firm, with a tendency to sag as we age further. Our genes partially determine how quickly signs of aging appear, while environmental factors determine the rest. Environmental factors that affect aging include sun exposure, which is one factor that we can control. Smoking also contributes to aging of our cells, and avoidance of cigarettes can decrease the rate at which your skin ages.

Women with mature skin need to pay attention to their skin to protect it from further signs of aging and to improve already-existing signs of aging, such as wrinkles, dry skin and fine lines. The following tips should be part of your daily routine if you have mature skin:

Drink Plenty of Water

Our bodies are made up of approximately 60% water, which we need to constantly replenish through drinking. We lose water constantly through perspiration, urination and breathing. Our body needs water to function at its best, and this includes our skin. Our skin is our largest organ, and we lose water through our skin constantly. Water also helps to flush toxins from our body, including our skin. When our bodies lack water, we become dehydrated. Dehydration can make wrinkles and fine lines appear more prominent. Drinking Water should be an essential step in any beauty routine, regardless of age.

There has been much debate about how much water we should drink in a day. Requirements will vary, depending on your size and weight, activity levels and other factors. The bottom line? You should drink enough water to keep your mouth feeling comfortably moist at all times and to keep your urine a pale yellow color. A dry mouth and dark urine are reliable signs that you are not drinking enough.

Cleanse and Hydrate

Cleanse

Cleanse & Hydrate

Cleansing your skin rids the skin of accumulated dirt, sweat and oil that have accumulated and that can cause your skin to appear older. If you wear makeup you will need to remove your makeup every day, as makeup can clog your pores, making them appear larger. If your skin is mature, you will want to choose a cleanser that is gentle and does not remove too many of your natural oils. Mature skin is often dryer and therefore cleansers with moisturizers in them are far better than harsh cleansers that may strip your skin of its natural moisture.

You should cleanse your skin at least twice a day, morning and night. Avoid overzealous scrubbing of the skin, which can damage thin skin. Use your ring fingers (these are your weakest fingers) and stroke upwards, being careful not to pull the skin around the eyes, where skin is the thinnest. Rinse your face thoroughly following.

Hydrate

Mature skin is dry skin. For this reason, hydration of the skin is perhaps the most important beauty step to decrease signs of aging. Choose a moisturizer that will keep your skin feeling moist throughout the day. If your skin starts to feel tight towards the end of the day, you may want to consider using a heavier moisturizer. You should moisturize your skin by applying a good quality moisturizer twice a day, morning and night. You may want to use a heavier moisturizer at night while you are sleeping, allowing it to absorb throughout the night.

The hydration step of your beauty routine cannot be overemphasized- when your skin is well hydrated, it will appear smoother, suppler, and fine lines and wrinkles will be much less prominent.

Protect from Sunlight and Eat a Balanced Diet

Protect

As mentioned, environmental factors play a large role in aging of the skin, particularly exposure to sunlight. Protecting your skin from the ravaging effects of sunlight is crucial to caring for mature skin. Mature skin that is exposed to sunlight will not only burn easily due to loss of subcutaneous fat under the skin, but may also develop unsightly age spots. Wrinkles are created and worsened by sunlight exposure. Therefore, protecting aging skin with a potent sunscreen is important.

Choose a sunscreen of SPF 30 or higher, depending on your skin and environment. If you live in a southern climate, you may want to choose a higher SPF. Don’t forget your lips- wear a lip balm that will both moisturize your lips and protect them from sun exposure. Wear hats when outdoors to avoid direct sunlight on your face. It is also a good idea to avoid tanning outdoors or the use of tanning beds, which not only accelerate aging but can increase your risk of developing skin cancer.

Eat a Balanced Diet

eating a healthy; balanced diet can help you maintain the appearance of your skin. Protein can help your body rebuild itself, including your skin, while fruits and vegetables provide vitamins, minerals and antioxidants known to nourish the skin. Some foods that you should include in your diet include:

•    Low fat dairy products (good source of vitamin A)

Eat a balanced diet

•    Blueberries, blackberries and strawberries (good sources of antioxidants)

•    Salmon, walnuts and flaxseed (good sources of essential fatty acids)

•    Whole wheat breads, tuna, turkey and brazil nuts (good sources of selenium)

Following the above steps won’t miraculously take ten years off your age, but you will notice that your skin appears healthier, moister and suppler. Fine lines and wrinkles won’t go away, but they will be less noticeable. Most importantly, you will be healthier on the inside as well!

Permanently Erase Wrinkles Within 20 Minutes

For those of you looking for a long-lasting wrinkle cure, we recommend you check out Artefill, the first and only FDA approved non-resorbable wrinkle filler that provides wrinkle correction up to five years. And just because the results last longer than more traditional fillers and injectables, doesn’t mean the procedure is more involved. You can be wrinkle free within a 20 minute office visit.

Among the many advantages of Artefill:

• Results are seen immediately with NO downtime

• Unique collagen microspheres provide a smoother suspension

• Thousands have been treated with no reported side effects and

• Artefill has consistently achieved the highest level of patient satisfaction as a long term injectable filler for wrinkle correction.

Interested? Of course you are! Keep reading for more info on Artefill and to find out if it’s right for you.

Cocommune – A Rave Review!

Happy 2010 folks!

I hope everybody had a great holiday and New Year celebration!

It’s the first work week of the year and I’ve got something exciting to tell you all!

This morning I checked into the office, just like any other day. Mail came in, FedEx dropped off some boxes, the usual.

Well, one of the boxes contained a special surprise, one that was so tasty the second I bit into it I just had to write about it!

It’s called Cocommune Bar, for Gastrointestinal, Digestive, and Immune Support.

Here’s what their makers have to say:

“Cocommune Bar™ is our latest, delicious creation in functional food bars. We have blended a rich dark chocolate with a generous amount of moist, chewy coconut filling to provide a taste that will rival even a Mounds® bar! This all natural, kosher food bar also contains a very useful 500mg of our specially prepared Tegricel™ colostrum per bar. This unique and potent colostrum was designed to enhance general immune function and to protect and repair damaged GI tissue from the use of NSAID’s. Tegricel™ can also be beneficial in other conditions such as Crohn’s, Celiac, IBS and ulcerative colitis that can result in intestinal damage.”

And what do I say? I say GIMMIE MORE – and the staff agrees!!!! These scrumptious bars are so delish (and healthy) I was shocked when I read the nutritional label. For just one serving (one bar is 40g) you’ve got 160 Calories, 12g of fat (remember, it’s made with coconut), 23g of carbs (that’s only 2 NET GRAMS PER SERVING!), 4 g of dietary fiber, 1 g of sugars (ONE GRAM!!!! Almost everything you pick up nowadays is simply made only of sugars!), 17g of sugar alcohol, 2g of protein, and 60mg of sodium.

The ingredients were a list of easy to read words. You know, I always frown and typically turn away from foods that have ingredients that I can’t even pronounce – a good rule of thumb: If you can’t pronounce an ingredient, it’s probably not something you want in your body.

Did I mention the chocolate is sugar free???

So if I haven’t enticed you enough, I say come on down and grab a bar for yourself. If you’re a fan of chocolate and coconut, I can assure you won’t be disappointed!!

The Girl Loves to Grill!

Being the food nut that I am, when I read Dr. Berger’s blog about grilling red meat, my heart just dropped.

This is definitely controversial (for me, at least) because we’ve heard for so many years that grilling especially is a healthier method of cooking rather than frying, for example. The problem with grilling and BBQ-ing is that most people figure “well done” means burning your steak down to a crisp. By charring and burning the meat, you’re essentially going to end up eating charcoal!

Well, I know how much we all the outdoors and grilling assorted meats (granted its freezing out now), so I dug a little deeper to give you pointers on the proper way to grill red meat.

1. Make sure the grill is hot!

a. Generally, anything (whether it’s an oven or grill) over 300°F is safe to cook meat on.
b. If you’re using a gas grill, turn it on and close the lid for about 10 minutes to burn and scrape off any remainders stuck on the grill
c. For charcoal grills, make sure all the coals are nice & red and no longer give off fire before placing the meat.

2. Meat should be seasoned and tenderized prior to grilling

a. If you’re using any oil in your seasoning, use lightly because oil will cause flare-ups and that will needlessly burn and carbonize the meat – Not Good!

3. Don’t let it get too hot

a. A higher flame means you can sear the meat and trap the juices but if it’s too high, the meat will be burned on the outside and left uncooked on the inside.

4. Remove the meat once you have it to your liking

a. Having a meat thermometer is a great tool to own in the kitchen. Using the meat thermometer, insert it into the thickest part of the meat. Temperatures should be as follows

i.      Rare: 120°F – 125°F
ii.      Medium-Rare: 130°F – 135°F
iii.      Medium: 140°F – 145°F
iv.      Medium-Well: 150°F – 155°F
v.      Well Done: 160°F+

b. If you don’t have a thermometer, press the center or thickest part of the meat with your finger. If it’s still soft and squishy, that means it’s rare and needs more time for cooking. Medium will be firm but still have its buoyancy and well done would feel very firm and not as resilient.

5. Note…

a. that the meat’s internal temperature will rise a minimum of 5°F after removing from the grill so if you want Medium steak, remove the meat off the grill when at 140°F.
b. that using a meat thermometer means you may lose some of the succulent juices when piercing the meat

I hope these tips help you grill the most succulent (and not to mention healthier & safer) of steaks!

Anoush!

~Sho