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    Chronic Pain: You're Not Alone

    Introducing the Reframing Pain Program

    Dealing with chronic pain is a tremendous (and all too common) challenge. Doing so alone is even more difficult. Research shows that a comprehensive approach that considers multiple components of wellness is essential to a pain-free life. At InnerSource Health, we're committed to providing you with the latest information that you need for any health concern. That's why we've designed the Reframing Pain Program to help you navigate life with chronic pain.

    The good news is that it works:

    A “psychosocial” approach to chronic pain that takes you and your personal needs into account in addition to your physical condition is essential

    Self-management helps people dealing with chronic pain to have a better mood

    Mindfulness meditation can reduce pain

    The right types of safe physical activity can reduce pain

    An anti-inflammatory diet can reduce pain if combined with a comprehensive lifestyle change

    Click here read the research and take charge of your pain


    60 Pound Weight Loss, Teatoxing, Better Than Statins?, much more


    In this issue:

    - story of Dr. Robert Kachko's patient (who was a dietician herself) and lost 60 Pounds

    - Teatoxing - Dr. Pina on a new Dr. Oz

    - event: Better Than Statins?

    - event: 3 Steps to Your Power

    - event: 50 Ways to Love Your Liver


    A Patient Experience In Recovering Her Health

    I am a Dietitian Who Lost 60 Lbs. In 6 Months

    In today's online issue of Pyshcology Today, a patient of Dr. Kachko's shares her experience in regaining her health and working to maintain a healthy weight:

    "I went to Dr. Kachko two years after I graduated from college. By that time, I had lost a total of 80 lbs.—an additional 20 lbs. on top of the original 60 lbs. But I was trapped in a frustrating, anxiety-ridden cycle, usually feeling lousy, and existing on just 1,000 calories per day.

    Dr. Kachko is the one doctor I consulted who diagnosed that my body was metabolically impaired through metabolic testing. And he was specific, explaining that I had damage to my digestive system as well as major hormonal fluctuations (especially thyroid, adrenal, and blood sugar metabolism). Dr. Kachko also found that I had a tendency toward a subconscious fear-response. He noted that this, combined with long-term deficiencies in key nutrients, had led to my most troubling symptoms: intractable migraines, persistent nausea, and dizziness.

    So, rather than just treating symptoms directly, addressing my metabolic issues proved to be the only sustainable way for me to feel well.

    The first step on my journey was to gradually adopt a balanced diet of mostly fish, eggs, nuts, vegetables, lots of avocados, and fruit. Until then, I had been a strict vegan, but based on a metabolic impairment, Dr. Kachko opened up my mind to additional options."

    Read the article here


    Natural Treatment for Anxiety and Depression, Part 2

    November 22, 2016

    Dr. Ronald Hoffman, a leader in the integrative health care field since the 1980's, interviews Dr. Peter Bongiorno, author of "Put Anxiety Behind You: The Complete Drug-Free Program." What's the difference between fear and anxiety? What physiological reactions occur in the body when you're anxious? Is there a diet connection? What role does exercise play in ameliorating anxiety? Can acupuncture help mood? What key supplements combat anxiety? Are hormones involved? Is there ever a place for drug therapy?

    This is the second part of the interview.



    Natural Treatment for Anxiety and Depression, Part 1

    November 22, 2016

    Dr. Ronald Hoffman, a leader in the integrative health care field since the 1980's, interviews Dr. Peter Bongiorno, author of "Put Anxiety Behind You: The Complete Drug-Free Program." What's the difference between fear and anxiety? What physiological reactions occur in the body when you're anxious? Is there a diet connection? What role does exercise play in ameliorating anxiety? Can acupuncture help mood? What key supplements combat anxiety? Are hormones involved? Is there ever a place for drug therapy?




    "Alzheimer’s disease (AD) has the historically unique distinction of being the only common chronic disease with no known prevention or cure. This proposition becomes increasingly ominous when considering the rising tide of Alzheimer’s expected to impact North America and the rest of the world in the next several decades. In the United States, 5.3 million people currently have AD (making up 75-80% of all dementia cases), and that number is expected to climb to a medically and economically unsustainable 13.8 million people by 2050.1

    The idea that AD is recalcitrant to all interventions is grounded in a belief that has been largely disproven within the last decade – that the nervous system is static and categorically unchangeable. The large cost and consistency of failed drug trials over the last several decades leads us to 1 central conclusion: Alzheimer’s disease is a multifactorial phenomenon which develops over several decades prior to the onset of symptoms and is, in large part, a result of lifestyle."

    Read the rest of the article here!


    Sleep In? Or Hit The Gym?

    Dr. Kachko's featured article for Robert Irvine Magazine

    Sleep: the great equalizer. It’s our proverbial “reset switch”. We quite literally can’t live without it, and yet societal pressures often force us to forego sufficient sleep in lieu of a perpetual need to accomplish more: make more money, have more friends, make more of ourselves. This desire to acquire comes at tremendous cost though: less long-term quality of life. The quantity and quality of sleep we get is connected to the dietary choices we make, and in a cyclical fashion those same dietary choices can impact how we sleep. Finding a way to break this cycle is a crucial step in regaining optimal health for those who get less-than-optimal rest.

    Photo Credit: Robert Irvine Magazine

    Read the rest of the article here: Pages 5-8


    Teatoxing - Dr. Pina on Dr. Oz - part 3 of 3


    Dr. Pina discusses the benefits and drawbacks of tea-toxing (using teas to detox your body), and explains how you can do it at home for less for liver support, for weight loss, and more.



    Teatoxing - Dr. Pina on Dr. Oz - part 2 of 3


    Dr. Pina discusses the benefits and drawbacks of tea-toxing (using teas to detox your body), and explains how you can do it at home for less for liver support, for weight loss, and more.



    Teatoxing - Dr. Pina on Dr. Oz - part 1 of 3


    Dr. Pina discusses the benefits and drawbacks of tea-toxing (using teas to detox your body), and explains how you can do it at home for less for liver support, for weight loss, and more.



    Integrative Care for Mood and Neurotransmitter Balance and Neuroendocrine and Genetic Approach to Metabolic Control- two summary talks

    by Dr. Peter Bongiorno and Dr. Penny Kendall-Reed

    This is a summary for a webinar Drs. Bongiorno and Kendall-Reed gave to the functional medical doctor community in Dallas in April of 2016.

    This 43 minute video is a summary review of key points from their seminars.

    Dr. Bongiorno discusses the highlights of how to work with mood issues like anxiety and depression using lifestyle, dietary, and supplemental supports.

    Dr. Kendall-Reed focus her work on the Neuroendocrine and Genetic Approach to Metabolic Control where she discusses how to use both clinical symptoms as well as genetic testing to understand better how to supplement each individual to work on sleep issues, mood and weight concerns.

    This work was sponsored by Douglas Laboratories.



    What's the deal with the acid/alkaline diet?

    Dr. Kachko was interview by The List TV

    It's been around for many years, and many books have been written on the subject. The List TV interviewed Dr. Kachko on the pros and cons of the acid/alkaline diet, and he shared what the useful take-aways are (and what may just be a waste of your money). The bottom line: eats your fruits and veggies, and avoid too many refined foods, grains, and excess of animal products.

    Watch the video interview here!


    Is Your Diet S.A.D??


    So, is anyone getting the nutrients they really need? Sadly, the answer is a clear ‘no.’ Most of us consume the Standard American Diet, which you can shorten by just calling it ‘SAD.’

    Aptly named, this diet fails to......

    click below for full article



    Should You Include Eggs in a Healthy Diet?


    Are eggs healthy or not?

    new blog on share care by Dr. Pina



    Podcast On Intermittent Fasting on RAW Health Radio with Dr. Kachko

    "Intermittent fasting may sound like a new-age, trendy type of diet that I would usually shoot down as yet another fad diet, however this week's guest did a great job of convincing me that it's not - to the point where I've decided I need to try this myself, and I've already tried to sign him up to write a book about it!"

    - David White of RAW Health Movement

    We covered:

    - Why intermittent fasting DOES NOT equal caloric restriction - and the different ways it can be done

    - What you have to gain by implementing intermittent fasting as a lifestyle choice

    - How the principles of naturopathy and intermittent fasting improve health

    More about Dr. Robert Kachko: here

    Listen to the podcast here


    Eat Your Way To A Restful Night's Sleep

    "The quantity and quality of sleep we get is connected to the dietary choices we make, and in a cyclical fashion those same dietary choices can impact how we sleep."

    More about Dr. Robert Kachko: here

    Read the rest of the article here!


    Which Diet Is Best for Your Best Mood?

    What diet supports the brain and can prevent and treat anxiety and depression?

    Find out with Dr. Peter Bongiorno's Psychology Today post.



    The Road To A Healthy Heart: What the latest research shows

    Some of you may be aware that I’ve teamed up with a great company, Remedy Partners, to formulate cost effective and clinically useful recommendations for patients they manage. Our goal is to provide cutting edge research on natural approaches to health for patients who have been recently discharged from the hospital to help them get well and stay well in a sustainable way. Every once in a while I’ll share with the InnerSource Health community some of what the latest studies are showing.

    The following are some general guidelines on cardiovascular health, specifically as it relates to those with Heart Failure.

    ***Note: It is important that you do not undertake any of the below recommendations without the consent of your physician. In addition, please note that these recommendations are not individualized for you, and your physician will work with you to optimize your individual care plan.


    The Mediterranean diet has shown a reduction in the risk of cardiovascular related factors including lipid levels, insulin resistance, hypertension, and obesity. This is a mostly plant-based diet which is high in fiber, whole grains, vegetables, and fruits. There is particular emphasis on monounsaturated fats including olive oil and foods high in EPA/DHA Omega 3s, mostly from fish. Some specific suggestions include:

    Whole Grains: Carbohydrates should be eaten only in the complex form (as opposed to “simple” carbs). Examples are whole oats, Brown rice, millet, buckwheat, barley, quinoa, amaranth, whole wheat, spelt, kamut, teff.

    Vegetables can be consumed in an unlimited amount, with special attention paid to dark leafy green vegetables. Strive to consume abundant amounts of dark leafy green vegetables, and at least one type of orange, yellow, and red vegetable/fruit per day.

    Protein: Fish is consumed regularly (daily), and poultry/eggs are consumed in moderate amounts. Fish: Salmon, cod, trout, tuna, mackerel, ahi, etc. Limit consumption of tuna to 1-2 times per week due to mercury content. Fresh salmon is an especially good source of healthy oil called eicosapentaenoic acid (EPA). Limit consumption of red meat to several times per month. In addition, limit intake of saturated fat to 5% of daily calories.

    Oils: Olive oil is the principal source of fat, and can be added to salads. Aim to consume expeller pressed or cold pressed organic Extra Virgin Olive in its raw form. For cooking purposes, regular olive oil should be used because it has a higher smoke point than extra virgin olive oil.

    Additional dietary recommendations:
    • Aim to limit salt intake to 1800mg/day
    • Discuss how much water you should be consuming with your physician
    • Avoid alcohol and non-prescription drugs


    CoQ10: this is an essential nutrient for the health of your heart muscle, as it plays a vital role in energy production in your mitochondria. It is also a powerful antioxidant and free radical scavenger.

    Taurine: This amino acid helps to protect the heart and to improve the symptoms related to heart failure.

    Propionyl-L-carnitine: This nutrient is cardioprotective, vasodilatory, lipid lowering, and improves energy production of the heart.

    Hawthorn (Crataegus oxyacantha): This herb relaxes blood vessels, increases the strength of the heart muscle, and controls heart rate.


    Make sure that you have undergone an evaluation by your cardiologist regarding your exercise program. Once you have been cleared for exercise, you should aim to exercise 3-5 times per week for at least 30 minutes. Make sure that you warm up for 5-10 minutes before exercising, followed by 20 minutes of exercise, and ending with 5-10 minutes of a cool down. Walking for 40 minutes per day also has benefits for your heart and overall health.

    Stress Reduction:

    Consider adding meditation or other forms of relaxation to your daily routine to minimize stress. Meditation is the practice of contemplation or reflection in a relaxing environment with focus on deep breathing. Research has shown that meditation programs may reduce cholesterol, blood pressure, and reduce heart attack risk.

    Click here to find out more about Dr. Kachko


    Want to increase your chances of living longer? Follow this dietary advice

    Few can argue that increasing longevity has been the ultimate goal for every life form since the dawn of time. The reasons for this have also been the subject of debate for nearly as long as human’s have had control of language. Some evolutionary theories suggest that the main incentive for increasing lifespan is to procreate, while others argue that as humans have evolved we’ve developed higher level needs grounded in an understanding of key socioeconomic tenets. The fact remains though, that historically anyone who was believed to hold the key to a longer life was highly regarded in his or her culture. In our society, where patients only consider seeing their Doctor once “disease” has already set in, we naturally forget about the role that prevention must play in optimal health. For this reason, any time research comes out showing that the foundations of health that we teach at InnerSource Health (a health promoting diet, appropriate exercise, optimal sleep, a positive mental attitude etc.) can objectively promote longer life in a highly reproducible way, I want to shout it from the metaphorical rooftops. See here goes from a study released last month:

    The famous Nurses’ Health Study, which has been tracking the health of 121,000 nurses since 1976, has assessed the role that the Mediterranean diet plays in Telomere length. [I’ll digress for context: the telomere is the part of your DNA which protects it from damage. Each time our cells divide, telomeres shorten. While this is something we need to protect us from uncontrolled cell growth – think cancer – longer telomeres have also been associated with a longer life. Anything we can do to lengthen them while maintaining normal cell cycle control will increase your chances for a long and healthy life]. The researchers found that when they measured the telomere length of white blood cells in these nurses, those who ate a Mediterranean diet were more likely to have longer telomeres. This is in addition to all of the other related benefits of the diet for things like cardiovascular and mental health, and for reducing cancer risk.

    As a Naturopath and Acupuncturist, I have a seemingly endless array of tools to help you get well and stay well. But all of the supplements in the world won’t do you any good in a sustainable way without incorporating health promoting lifestyle choices such as proper diet.

    So then, what is the Mediterranean diet? Primarily seasonal plant based foods from local sources, whole grains, legumes and nuts form the bulk of the diet. Healthy fats are encouraged, along with various herbs and spices for flavoring (instead of added salt, for example). Red meat is limited, but fish and poultry are eaten in moderation. Red (1 glass for women, 1-2 for men) with dinner is encouraged, as well as high quality dark chocolate in moderation. Dairy is eaten but in low volumes, and fresh fruit is the main source of dessert.

    Is the Mediterranean diet right for me? That depends, and is certainly something we can discuss on your next visit. There are lots of dietary options, and no one-size-fits all approach. Schedule a visit by calling 631-421-1848 to go over your options and create an individualized plan just for you.

    Click here to find out more about Dr. Kachko


    Pregnancy Preparation

    Research shows that a healthy pregnancy begins months prior to conception. It is in this pre-pregnancy time that a mom-to-be can begin healthy lifestyle choices. Especially important are improving the basics of health, such as diet, sleep, exercise and relaxation work, to help ensure a healthy start for the baby and a safe pregnancy for the mother.
    Throughout the pregnancy it is important to maintain a healthy weight for your height and body type. Gentle exercise and a healthy diet will keep your body functioning at an optimal level. Nutrient-dense foods can help achieve this goal while avoiding excess weight gain, which would decrease the risk of blood sugar problems while pregnant, known as gestational diabetes.
    Methylated folate may be the most important supplement needed for women of childbearing age. A minimum of 400 mcg per day is needed before and during pregnancy in order to prevent neural tube defects, such as spina bifida. What most doctors do not even know is that common folic acid, the form found in most prenatal vitamins, may actually be useless to some woman who posses a defect in their MTHFR gene. This gene is needed to convert inactive folic acid to the active form, methylfolate. When the gene is defective, it can also lead to blood clots during pregnancy and miscarriages. A simple blood test can identify women with MTHFR defects. For all pre-pregnant, and pregnant women, excellent natural sources of the right folate forms include: beans, lentils, spinach, asparagus, and avocado.
    For the best care be sure to speak to your doctor regarding a prenatal vitamin and healthy lifestyle habits.


    "Recommendations." Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 13 Jan. 2012. Web. 12 July 2014.

    Dr. Lynch, "Is MTHFR Affecting Your Pregnancy?" MTHFRNet. N.p., 24 May 2013. Web. 12 July 2014.

    Click here to learn more about Dr. Siobhan Hanlon


    ADHD an immune and gastrointestinal disease? Looking beyond the neurological.


    A recent report in the journal European Child and Adolescent Psychiatry, pointed to a more complex origin for attention-deficient hyperactivity disorder. The journal pointed out that children with ADHD commonly suffer from immune disorders, that the genes linked to ADHD affect the immune system and that higher levels of immune-mediated inflammation can lead to ADHD symptoms.

    Children with ADHD are known to have a greater incidence of gastrointestinal upset and irregularity – independent of pharmacological treatment.

    This research is an encouraging step toward widening the lens on childhood illness. Instead of a linear “1 pill to control 1 mechanism” approach, the human body can be seen more completely – as a dynamic complex organism.

    Confirming the wisdom of holistic naturopathic approaches to illness and dysfunction, treating the whole person is truly treating the whole disease.

    Eur Child Adolesc Psychiatry. 2014 Feb 4. [Epub ahead of print]
    Nutrition, immunological mechanisms and dietary immunomodulation in ADHD.
    Verlaet AA1, Noriega DB, Hermans N, Savelkoul HF.

    Pediatrics. 2013 Nov132(5):e1210-5. doi: 10.1542/peds.2013-1580. Epub 2013 Oct 21.
    Association of constipation and fecal incontinence with attention-deficit/hyperactivity disorder.
    McKeown C1, Hisle-Gorman E, Eide M, Gorman GH, Nylund CM.

    Dr. Anne Williams is a natural health expert who works with kids and adults to live life to its fullest, with energy and enthusiasm. Learn more about Dr. Anne here: here


    High Intake of Omega Three Polyunsaturated Fats Reduce Risk of Diabetes 33%

    Fish oil - healthful again


    A very recent journal article from the American Diabetes Association’s Journal Diabetes Care continues to expound on the multitude of fish oil benefits.

    This article looked at over 2200 men from Finland, who were aged between 42 and 60. These men were all without diabetes when the research began. With an average follow up of almost 20 years, they found that the men who had highest levels of fish oils in the blood had a 33% decreased risk of moving on to type 2 diabetes. This intake included both dietary and supplemental fish oil.

    Mercury Toxicity?

    The research also suggested that mercury levels did not have a direct effect on diabetes, although past studies suggest there is a higher level of insulin resistance (insulin no longer having a potent effect in the body, requiring more than normal to be produced). Mercury is well known for playing a role in nervous system and cardiovascular disorders.

    What About the Bad Press Fish Oil Has Received?

    Even though the major media’s has attempted to sway the public insinuating that fish oil and fish oil supplementation is not healthy. This media hype flies in the face the vast majority of past and current research which show clear benefits using fish oil to both support, and prevent a number of conditions including cancer, cardiovascular disease and diabetes. If you would like more information, please see Dr. Peter’s past article about fish oil and prostate cancer by clicking on the link below.

    Reference article:
    Virtanen JK, Mursu J, Voutilainen S, Uusitupa M, Tuomainen TP. Serum omega-3 polyunsaturated Fatty acids and risk of incident type 2 diabetes in men: the kuopio ischemic heart disease risk factor study. Diabetes Care. 2014 Jan37(1):189-96. doi: 10.2337/dc13-1504. Epub 2013 Sep 11.

    Learn More About Fish Oil and Prostate Cancer


    Insulin and High Blood Pressure?

    by Anne Williams, ND, LAc

    New research shows that high levels of insulin in the bloodstream may be an independent risk factor for developing high blood pressure. This occurs because insulin can damage small blood vessels, triggering a rise in blood pressure.

    What does high insulin look like externally? More often than not, an “apple-shape” body type indicates insulin resistance and poor sugar control.

    We know that diet, exercise and high stress strongly contribute to the development of blood sugar fluctuations.

    If you have heart disease in your family, February, National Heart Month, is the perfect time to set new goals for your health and longevity.


    Healthletter 1-2014: child's immune health, emotions and winter, ashwaganda for anxiety

    Issue 51 - January 9, 2014

    Healthletter Issue 51 - January 9, 2014

    child's immune health
    emotions and winter
    ashwaganda for anxiety

    Photoalbum of Drs. Pina and Peter at Barron's Financial Advisor Summit

    New Research in:
    - Depression and Zinc
    - Alzheimers' and Vitamin E
    - Heart Disease and the Mediterranean Diet



    Glycemic Load and Acne

    A Post by Anne Williams, ND, LAc

    monday, January 14, 2013

    In its article “Facing Facts About Acne,” the FDA says that “acne is not caused by diet” since to date, no research has proven a direct link. The food link was presented as a myth, with the implication being that diet should not be given much attention.

    Certainly, food is not the whole story. But a lack of evidence about its role is not proof for the conclusion that it plays no role at all.

    A lack of evidence typically serves as a call for further, better-designed research with larger studies, which is in fact just what the Journal of the American Academy of Dermatology and Clinics in Dermatology recommend. In 2010, they reported a “lack of randomized controlled trials in the literature” and that “unfortunately, after reviewing the existing data, there are no answers but there are definitely more questions.”

    One example that has been more recently supported by research, are the roles of insulin and a meal’s glycemic load. Glycemic load can be roughly defined as the rise in blood sugar after a given meal. Insulin sensitivity refers to your cell’s ability to recognize and respond to insulin, which rises in response to increased blood sugar. Insulin resistance can occur when insulin rises too often and in too great a quantity. In short, what the research has found is that in addition to other effects, insulin resistance and meals with a high glycemic load may be risk factors for acne.

    Both Chinese and naturopathic medicine have long recognized the role of diet, exercise, stress and sleep in the development of acne. I would also maintain that more often than not, these traditions have refrained from making simplistic causal associations between these factors and the disease itself – rather, they have compiled a wholistic pattern of lifestyle modifications that together, rather than apart, can significantly improve the health of one’s skin.

    Though the picture is complex, diet clearly plays a role for some people and it’s a great place to start. As Hippocrates said, “Let thy food be thy medicine and thy medicine be thy food.”


    Bowe WP, et al. Diet and acne. J Am Acad Dermatol. 2010 Jul.
    Davidovici BB, et al. The role of diet in acne: facts and controversies. Clin Dermatol. 2010 Jan-Feb.
    Del Prete M, et al. Insulin resistance and acne: a new risk factor for men? Endocrine. 2012 Dec.
    Epstein SS. Unlabeled milk from cows treated with biosynthetic growth hormones: a case of regulatory abdication. Int J Health Serv. 1996
    FDA Consumer Updates: Facing Facts About Acne. Accessed 12/4/12.
    Ismail NH, et al. High glycemic load diet, milk and ice cream consumption are related to acne vulgaris in Malaysian young adults: a case control study. BMC Dermatol. 2012 Aug.
    Jung JY, et al. The influence of dietary patterns on acne vulgaris in Koreans. Eur J Dermatol. 2010 Nov-Dec.
    Kwon HH, et al. Clinical and histological effect of a low glycaemic load diet in treatment of acne vulgaris in Korean patients: a randomized, controlled trial. Acta Derm Venerol. 2012 May.
    Melnik BC. The role of transcription factor FoxO1 in the pathogenesis of acne vulgaris and the mode of isotretinoin action. G Ital Dermatol Venereol. 2010 Oct.
    Saleh BO. Role of growth hormone and insulin-like growth factor-I in hyperandrogenism and the severity of acne vulgaris in young males. Saudi Med J. 2012 Nov.
    Veith WB, et al. The association of acne vulgaris with diet. Cutis. 2011 Aug.
    Wei B, et al. The epidemiology of adolescent acne in North East China. J Eur Acad Dermatol Venereol. 2010 Aug.