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    Get Rid of the Holiday Bloat

    Read this to Optimize your Digestion:

    As a naturopathic doctor, I do everything in my power to educate patients about proper holiday food choices. Preventative is best. However, the temptation is tough. So if you’re dealing with some digestive holiday funk all you can do is be pro-active and make better choices now.
    When it comes to optimal digestion, raw food can play an unsuspecting role. What is good for one person, may not be beneficial for someone else. Listen to your body. It communicates to you in three crescendo-ing ways: whisper, talk then screams. Catch things early when it’s whispering to you!
    First and foremost, raw food is the supreme source for nutrient dense, unrefined food full of vitamins, minerals, fiber and antioxidants. However, if you’re having digestive issues, I encourage you to take a look at your diet and the preparation of your foods. Most importantly, ask yourself how you feel after meals.
    The stomach is an acidic and warm environment created to break down food into nutrients. If this burning furnace is disrupted, then digestion is impaired. Main symptoms to look out for include gas, bloating, constipation, diarrhea and fatigue.
    Eating in a hurry or feeling stressed can be factors, especially if food is not chewed well. It gives the stomach more work to do which requires more energy. In turn, this can deplete your overall energy. Consuming an abundance of raw food, if not properly absorbed, can cool off that digestive fire. This means that food has to spend more time in the gut than it should which creates toxins – gross!
    Remember to try to eat only whole foods and avoid processed foods including gluten, sugar and dairy. Iced drinks and ice cream can be culprits in cooling off the digestive fire too. Even fruits, vegetables, smoothies and salads which are deemed healthy can pose a problem if there are digestive issues. Consider warming up your digestive fire with healing teas, broths, or lightly sauteeing or steaming your veggies. Once your gut is healed, try adding the raw food back in moderation. If you need more tips on improving your digestion, feel free to call me for a FREE 10 minute consultation at 631.421.1848.

     


    Foods versus Probiotics for Anxiety - Which Is Best?

    11-11-2019

    Which is best, food or supplements?

    A new 2019 study out of China showed that probiotic supplements have some good benefits, but diet and lifestyle changes are much more beneficial to microbiota and calming anxiety symptoms.

    This study was a meta-analysis, which means it was a study that looked at a bunch of studies. It looked at twenty-one studies which contained 1503 subjects.

    The first thing this study showed is that whether you use food or supplements, when you regulate intestinal flora using healthy approaches, you can effectively improve anxiety symptoms.

    The conclusions of this study were:

    - the best energy source for our gut bacteria is good food, especially fiber rich foods

    - most studies show a 4 – 8 week period to look at the effect of probiotics, which may be too short. Longer trials may show benefits beyond 36%

    - there were pretty much no adverse effects with either foods or supplements

    reference: Beibei Yang, Jinbao Wei, Peijun Ju, Jinghong Chen. Effects of regulating intestinal microbiota on anxiety symptoms: A systematic review. General Psychiatry, 2019 32: e100056 DOI:

    Click Here for Research Article

     


    Is Your Healthy Diet Right for You?- Learn with Dr. Dawn Siglain on News 12

    09-06-2019

    Dr. Dawn on NEWS 12 - Changing your diet to be healthy is a great idea. But, is it the right diet for you? Dr. Dawn Siglain teaches us how a healthy diet might not always be the right one for everyone.

    CLICK HERE FOR VIDEO ON NEWS 12

     


    Anti-Inflammatory Foods and Pain

    What we consume has the power to either help us heal or to cause us harm. Though this goes far beyond food (ideas, relationships, breath patterns etc.), it is clear that the Standard American Diet increases inflammation and oxidative stress, ultimately increasing the likelihood that we will be in pain. In working to “pain-proof” our bodies, it is essential to consume foods that reduce inflammation and reduce pain directly.

    Many of my patients end up on a systematic anti-inflammatory elimination diet. Learning what works for our bodies and what does not is essential, and often only discovered through targeted trial and error. However, cutting out a bunch of foods is rarely a sustainable approach. Instead, we also focus on what to ADD into the diet.

    Everything we eat sends a message to the cells of our body. In addition to the specific nutrients present in healing foods, they can change how our DNA is expressed (this is called “epigenetic”). Some of the best anti-inflammatory food-based molecules that have been proven effective for chronic pain include short chain fatty acids (butyrate being the most commonly available through food), polyunsaturated fatty acids (Omega 3s, high in cold water fish), polyphenols (found in many colorful plant-based foods), and polyamines (high in legumes).

    Some food substances have also shown to be directly “anti-nociceptive”, meaning they reduce sensitivity to pain. Two of the best studied are curcuminoids (polyphenols found in turmeric) and zerumbone (a sesquiterpenoid found in ginger). Both have been shown to reduce pain in multiple conditions and should be considered as a component of a comprehensive plan for pain-proofing the body.

    Source: PMID: 31301604

    More about Dr. Kachko Here

     


    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

    5-5-2017

    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.

    CLICK HERE TO LISTEN IN TO PART 2 of 2

     


    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?

    CLICK HERE TO LISTEN IN

     


    ALZHEIMER’S & HYPERINSULINEMIA: THE NATUROPATHIC DIETARY TOOL KIT

    "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

    5-18-2016

    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.

    CLICK HERE FOR VIDEO PART THREE of THREE

     


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

    5-18-2016

    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.

    CLICK HERE FOR VIDEO PART TWO of THREE

     


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

    5-18-2016

    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.

    CLICK HERE FOR VIDEO PART ONE of THREE

     


    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.

    CLICK HERE FOR VIDEO

     


    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??

    10.01.2015

    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

    CLICK HERE TO READ ARTICLE ON PSYCHOLOGY TODAY

     


    Should You Include Eggs in a Healthy Diet?

    09.29.2015

    Are eggs healthy or not?

    new blog on share care by Dr. Pina

    CLICK HERE FOR BLOG Dr. Pina's ANSWER

     


    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.

    CLICK HERE TO READ AT PSYCHOLOGY TODAY

     


    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.

    Diet

    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

    Supplements/Herbs

    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.

    Exercise

    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.


    References:

    "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.

    6.11.14

    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