The Provocative Nutrition Blog

To Your Health!

I'm very excited about some of the changes we've been implementing lately, both in the office and on the internet.  This has been an amazing year already, with so many advancements in the field of nutritional health as well as new ways for me to keep in touch with all of you.  I'd like to touch a bit on some of the changes that make it easier for you to stay informed.

First of all, we've begun a new monthly newsletter called Personalized Nutrition Monthly.  We've done our best to pack it full of interesting information and helpful tips.  Our first issue went out this month in the mail.  If you didn't receive a copy, don't worry!  We have plenty of copies here in the office.  If you're nearby, drop in and pick one up.  If not, email me at [email protected] and give me your street address and we'll send you one.

From now on, our newsletters will be online.  If you haven't signed up for our e-mail list, be sure to do so today.  You can sign up on my homepage, and you'll be sure to get every future issue of Personalized Nutrition Monthly.  And trust me, I don't like unnecessary spam any more than you do, so we won't be sending you constant useless e-mails, and we won't give your address to anyone else, either.

It's hard to imagine something even more exciting than a monthly newsletter packed with nutritional advice, but to be honest, the other big change has a certain "cool" factor that's hard to deny.  Every week, I've been filming a short videocast called To Your Health!.  I really love doing them... it's a way for me to speak directly to you, and to be honest, it's a lot of fun too.  If you haven't seen them yet, you can see the growing library here.

I'll be using this blog as a companion piece for To Your Health!, to include information and web links that relate to the videocast topic, or to expand on topics that I might not have had time to fully explore in the videocast.   I'm doing an ongoing series on detoxification now, so be sure to check out the last two episodes, and tune in next week for Part III, as well as a blog entry here that will further explore the lifestyle aspects of detoxification.

As always, thank you so much for being an important part of my practice.  I'm thrilled to have these new opportunities to keep in touch with you, and  hope that you'll keep in touch with me too.  If you have any comments or questions that you'd like me to address, feel free to leave a comment here, on the relevant YouTube page for a To Your Health! videocast, or e-mail me at [email protected].

Dealing With MRSA

There has been a lot in the news over the past year about Methicillin resistant Staphylococcus aureus, or MRSA (often pronounced “mur-sa”). MRSA is a strain of the Staphylococcus bacteria that has developed a resistance to the major antibiotics used to treat an infection, including methicillin, penicillin and cephalosporins.  The media has begun to refer to MRSA as a ‘superbug’, in recognition of the fact that the bacteria has successfully evolved to thwart human attempts to control it.

Of late, there have been many stories reported about outbreaks of MRSA and deaths related to the infections. (Examples of recent stories can be found here and here via CNN.com and here via Yahoo.) The result of all this coverage, along with the frequent use of words like ‘outbreak’ and ‘superbug’, is a sense of panic and fear about MRSA.  It is important to remember that MRSA has been with us since the early 1960’s, and while it does not respond to standard antibiotics, it is treatable.  Few people die of MRSA, and understanding the disease can help you protect yourself from it without undue fear.

MRSA is spread in one of two ways. Direct skin-to-skin contact is the most frequent means of contagion.  MRSA can also be transmitted on touched objects, but it is important to note that this is exceedingly rare when the skin is whole.  In almost all cases of indirect contraction of the infection, the bacteria came into contact with a wound or opening in the skin.  Keeping all open wounds, sores, and breaks in the skin covered, no matter how small, is important to preventing infections.  Good hygiene is also important, and diligent hand washing and body cleaning will reduce your risks of contracting MRSA.

It is also important to note that the strength of a person’s immune system is an important factor in warding off a Staph infection. People with compromised immune systems are at a much greater risk of contracting the infection and of having a more serious infection.  Maintaining a healthy immune system is absolutely critical as a means of protecting yourself from any number of diseases, including MRSA.  Being sure to get your vitamins is very important, especially Vitamin C.  I have also had very good results using oil of oregano, which supports the body’s immune system and has been shown to be a potent tool against microorganisms.  Studies have indicated that sufficiently pure oil of oregano is able to kill MRSA bacteria.  I recommend Doctor’s Strength Brand Oregacillin and other products that contain North American Herb & Spice P73 Wild Oregano.

Finally, MRSA presents itself as a perfect example of why it is so important to refrain from overusing antibiotics. Too many people reach for antibiotics for every sniffle and cough, hoping to nip the problem in the bud.  But for most everyday illness, antibiotics are useless; they do nothing to fight colds, flus, viral infections or allergic reactions.  Using antibiotics for these purposes will not help you, and only offer naturally-occurring bacteria an opportunity to develop resistances to the antibiotics. An important part of fighting antibiotic-resistant bacteria is to keep them from developing, and by using antibiotics only when necessary, you can starve bacteria of their chance to evolve resistances.

Advice For the College-Bound Part II

I thought I’d share some of the questions that were raised by students at Greeley High School in Chappaqua, New York, after my recent lecture there. It’s always fascinating to find out what issues are on the minds of young people, and what topics concern them when it comes to health and nutrition. Hopefully this information will be of value to any student headed off to college.

 

Q: Do we need fat in our diet?

A: We certainly do! Vitamins such as vitamin A, vitamin D, vitamin E and vitamin K are known as fat soluble vitamins. Fat is essential for allowing these vitamins to be absorbed by the body. Without fat, you’d quickly find yourself vitamin deficient. Fats should be moderated, but not avoided altogether. For instance, 1% organic milk is better for you than skim milk.

 

Q: What are healthy vegetables?

A: If you want to get the most out of your vegetable servings, some vegetables are supercharged with nutrients. Veggies like broccoli, spinach, asparagus, and string beans are worth noting. Also, remember that it is important to eat both cooked and raw vegetables. Cooked vegetables provide iron, B vitamins like folic acid, and calcium. Raw veggies provide enzymes and fiber.

 

Q: How much water should I be drinking?

A: Research indicates that we should drink one ounce of water per day for every two pounds of body weight. So if you weigh 140 pounds, you should get at least 70 ounces of water per day. Soft drinks, tea and coffee don’t count; they tend to dehydrate you. Try to drink plain bottled or filtered water as much as possible. Water with a pH of 7.0 or higher will provide better hydration. A twist of lemon or lime gives it a nice kick!

 

Q: What is the best exercise?

A: There is no one exercise to point to and call best for everyone. I suggest a combination of weight training, cardio, and stretching or yoga. It is important to be consistent and moderate with exercise. Too much can be just as unhealthy as too little.

 

Q: What are healthy late-night snacks?

A: It’s important to not eat too much at night. Overeating so close to bedtime can lead to sleeping difficulties and poor digestion. However, if you need something to tide you over on those late nights, try one of the following:
- Carrot sticks, celery, or cucumber with a low fat ranch or guacamole.
- Fresh fruit
- Spelt pretzels or rice crackers
- Dark chocolate (70% or higher cocoa content)
- Handful of raw nuts

Advice For The College-Bound Part I

Today I gave a lecture to two groups of students at Greeley high School in Chappaqua, New York.  The opportunity to interface with the students was wonderful, and it was a great opportunity for me to see what nutritional issues are weighing on the minds of young people today.  Hopefully, the students learned a lot too, and will take with them to college the knowledge necessary to eat well and stay healthy.

I gave the students the following list of 15 tips to stay on the path of good nutrition.  I'd like to share it with everyone going off to college for the first time.

Avoiding the Freshman Fifteen

1.)  Avoid eating refined foods such as white flour and white sugar.  Go for rye or whole grains.
2.)  Eat food in its natural state.  For example, fresh turkey is much better for you than turkey cold cuts.
3.)  Eat breakfast with protein every day to help rev up your metabolism.  eating too little early in the day leads to late-day overeating.
4.)  Drink plenty of water during the day to stay hydrated.  This keeps you full longer, and you'll eat less.
5.)  Don't stand and eat.  You will not digest food properly or fully absorb the vitamins from your food.
6.)  Never rush through a meal.  Your body cannot digest the food well, so you store it as fat.  commit 20 minutes or more to your meal!
7.)  Try not to eat in noisy, nervous environments that can speed up your eating.  Rushed or stressful eating interferes with digestion.
8.)  No late night snacking or waking up in the middle of the night to eat.  Your metabolism is at its lowest after 6 pm.
9.)  Snack wisely.  Don't use snacks as an excuse to eat junk.  Eat healthy for meals and snacks.
10.)  The best time to eat is from 6 am - 7 pm.  Eating an early dinner improves the quality of sleep and digestion.
11.)  For a caffeine lift try organic green tea to help mental alertness and studying.
12.)  Never eat because you are bored, anxious or lonely.
13.)  Get enough sleep.  Studies show that sleep deprivation slows down metabolism but greatly increases appetite.
14.)  Exercise moderately.  45 minutes 4 -5 times per week keeps the metabolism moving and burning calories.  Do both cardio and weight training.
15.)  Finally, take time to relax on the weekends.  Relaxation balances our hormones and keeps us motivated!

Next week, I'll share some of the questions I was asked by the students at Greeley High.

Something's Fishy

Today's edition of the New York Times contained a very interesting piece entitled "In Europe It’s Fish Oil After Heart Attacks, but Not in U.S."  This story points out the very disturbing gap between nutritional medicine in Europe and the United States.  (The entire article can be found here.)

Every patient in the cardiac care unit at the San Filippo Neri Hospital who survives a heart attack goes home with a prescription for purified fish oil, or omega-3 fatty acids.  “It is clearly recommended in international guidelines,” said Dr. Massimo Santini, the hospital’s chief of cardiology, who added that it would be considered tantamount to malpractice in Italy to omit the drug.

The positive effects of omega-3 fatty acids have been documented by numerous studies.  The U.S. Department of Health and Human Services, The American Heart Association, and MedicineNet all have the results of such studies available online.  The benefits of omega-3 acids are clear, and it would seem that their prescription has become standard practice throughout Europe.  Why do Americans not get the same advice?

But in the United States, heart attack victims are not generally given omega-3 fatty acids, even as they are routinely offered more expensive and invasive treatments, like pills to lower cholesterol or implantable defibrillators. Prescription fish oil, sold under the brand name Omacor, is not even approved by the Food and Drug Administration for use in heart patients...

...Because prescription fish oil is not licensed to prevent heart disease in the United States, drug companies may not legally promote it for that purpose at conferences, in doctors’ offices, to patients or even on the Internet.

Unfortunately, most Americans remain unaware of the benefits of omega-3 fatty acids.  This is especially troubling given the magnitude of benefits indicated by studies.  In the Lyon Diet Study, which studied a Mediteranean-style diet rich in omega-3 acids, patients had a 50–70 percent lower risk of recurrent heart disease after an average 46-month follow-up.  The GISSI-Prevention trial randomly assigned more than 11,000 patients with recent heart attacks to four treatment groups; omega-3 fatty acids (850 mg capsule daily), vitamin E, both, or neither (control).  The study subjects in all four groups were followed for 3.5 years.   Subjects given omega-3 fatty acids had a 20% lower death rate from coronary heart disease than subjects in the other groups.

The good news is that Americans can still decide to increase their omega-3 intake.  An important step is to increase the amount of fish in the diet.  Replacing meats, especially red meats, with fish on a regular basis is a delicious way to get more fish oil in one's diet.  Based on current studies, I recommend three servings of fish per week.

There are also many high-quality supplements available that are perfect for boosting omega-3 acid levels.  Based on their quality standards and dedication to filtering out toxins and heavy metals, I recommends products by Carlson Laboratories, Metagenics, Nordic Naturals, Pharmanex, and Premier Research labs.  Recommended dosage is one to five grams, with at least two grams for any form of inflammation.

Recommended Links:

Research:

Omega-Research.com

Products:

Carlson Laboratories

Metagenics

Nordic Naturals

Pharmanex

Premier Research Labs

Lyme Disease

I recently came back from Corfu, Greece where I was awestruck with its natural, lush terrain and warm- hearted people. A definite must for anyone wanting island sun, blue skies and delightful Mediterranean cuisine.  I attended the 18^th American Biologics Symposium.  One of the best lectures given was on the most recent Lyme disease research by Professor Garth Nicolson.  Here is what I learned from that presentation:

Lyme disease is a tick-borne illness, caused by the Borrelia burgdoferi spirochete. This infection results in flu-like symptoms, headache and joint and muscle pain.  If the disease is left untreated and infection spreads, serious health complications can result.  According to Professor Garth Nicolson and the Institute of  Molecular Medicine, these chronic conditions, like fatigue, arthritis, neurological and heart problems are often mistaken for other health issues.  This can make treatment difficult if a late-stage Lyme disease patient is misdiagnosed with Chronic Fatigue Syndrome or Rheumatoid Arthritis. Several laboratory tests need to be conducted to assure a proper diagnosis.

New research from The Institute of Molecular Medicine has shown that Lyme disease is often accompanied by other infections.  The various strains of the Babesia protozoan, like Babesia microti, Babesia divergens and Babesia bova, can worsen the symptoms of Lyme disease in humans during the early stages. Some of these symptoms include weakness, high fever, gastrointestinal and respiratory problems, and anemia.

Mycoplasmal infections are very common with Lyme disease.  Research indicates that 60 to 70% of individuals with Lyme disease also carry a form of the Mycoplasma co-infection. It is difficult to identify Mycoplasmal infections with lab tests.  Mycoplasmas require very sensitive tests because they are not detected freely in the blood, but in various tissues instead. The symptoms of a Mycoplasmal infection are similar to the Borrelia burgdoferi infection.

Various strains of Ehrlichia are known to cause a co-infection, resulting in fever, headache, weakness and pain in the muscles and a low white blood cell count, among other symptoms.

It is best to treat Lyme disease and the co-infections in its early stages before the disease progresses. Those patients with Lyme disease and any co-infections can undergo antibiotic treatment. Dietary changes can help keep the immune system strong and fight off infection. Diets should include whole grains, yogurt, wheat germ, cruciferous vegetables, and fish. Patients should avoid junk foods, refined sugars, alcohol and caffeine. Patients need to drink plenty of water and juices. It is also important to take vitamin and mineral supplements. Levels of vitamin C, E, CoQ-10 and B-complex are often poorer in patients with chronic disease due to absorption problems. Zinc, magnesium, chromium and selenium stores are often depleted and can be restored with supplements.

Overuse of antibiotics destroys the “good” bacteria found in the intestines. This allows room for dangerous bacteria to harvest itself in the intestines. It is recommended that Lyme disease patients undergoing antibiotic therapy to add Probiotics to their diet. Lactobacillus acidophilus, Lactobacillus bifidus, Lactobacillus bulgaricus and several other strains can be taken in a capsule or powder form. These healthy strains of bacteria replace the bacteria destroyed by antibiotics and improve gut health. Herbal remedies also help to improve the immune system.  Professor Nicolson found that ginseng root, herbal teas, bioactive whey protein and olive leaf extract can help the immune system from relapsing.

Another herbal remedy for Lyme disease is Uncaria tomentosa, also known as “Cat’s Claw”. Cat’s Claw is found in the product, Samento®.  Cat’s Claw contains pentacyclic oxindale alkaloids (POA’s), which helps the immune system fight infection.

            This current research conducted by Professor Garth Nicolson and the Institute of Molecular Medicine shows promising ideas in Lyme disease. We hope that this research brings about more advancement in the field to help those with this disease.                                                                                                                                                                  

References:

1. Nicolson, Garth, Ph.D.“Diagnosis and therapy of chronic systemic co-infections in Lyme disease and other tick-borne infectious diseases.” “http://www.immed.org/reports/infectious_disease_illness/LYMETreat-01.9.25.html.”                   

Healthy Tips to prevent sun damage to the skin

While we need at least 30 minutes daily of sunlight exposure for boosting vitamin D levels, it’s best to minimize sunlight exposure from 10:30 AM to 3:00 PM.  Too much radiation from sunlight can destroy the thyroid gland and damage our internal organs.

Staying hydrated is key during the summer heat and humidity. Drink 1 glass of filtered/bottled water every hour!  Minimize alcohol intake as it dehydrates the skin and encourages sunburns.  Also make sure you have adequate potassium and magnesium levels by eating at least 3 servings of fresh fruits and 3 servings of dark green leafy vegetables daily.

Here are my suggestions for healthy summer skin!

Green Tea Extract: A full day’s serving of green tea extract (2 capsules/day) not only helps to keep wrinkles away, it offers a strong defense against the fastest growing cancer of our time, namely skin cancer. Green tea should be at least a 90% polyphenol extract to provide optimal benefits (ours is 95%). Green tea also has a significant thermogenic (fat-burning) effect and works like a diet pill without speeding up your heart rate or increasing blood pressure. It is a great alternative to ephedra.

Green tea Polyphenols (extract) have the ability to kill viruses i.e. Herpes I and II almost on contact right in the mouth and the G.I. tract. Green tea can also prevent plaque build-up in the teeth and maintain healthy gums.

Green tea can also help prevent other types of cancer. Green tea is toxic to cancer cells thereby killing these cells.

Dosage: 1 capsule 2 times a day, preferably at mealtimes.

Omega-3 Oils: Researchers have found that lifestyle plays an important role in setting the stage for many cancers including skin cancer. One such change is the lack of omega 3 fatty acids in the diet. Fish is an unreliable source, so supplementation is essential.

Omega-3 fatty acid deficiency can cause unhealthy triglycerides, blood vessel problems, blood pressure, and other skin problems like psoriasis and eczema. Omega-3 fats are also important for brain health and can help minimize depression.

Dosage: 2-3 capsules 2 times a day with meals

i.e.       1200 to 1500 mg EPA/day 800- 1200mg DHA/day

N.B. Very important that the fish oil is not from salmon as most salmon nowadays is farm-raised!

Antioxidants:

CoQ10, Selenium ,  Vitamin C , and Vitamin E

CoQ10: If you are planning to spend time in the sun, you might want to pack CoQ10 along with your sunscreen. This enzyme is shown to be a valuable therapy for many types of cancer including skin cancer related to UV light exposure. C0Q10 is also helpful in reducing wrinkles. Other benefits of CoQ1O include heart health, improved circulation and aids in fat metabolism.

Dosage: 100- 200mg a day with food.

Selenium:  Ultraviolet radiation creates free radicals (oxidized oxygen molecules) that accelerate skin aging. When taken orally selenium has been shown to protect the skin from damaging sun rays. Selenomethionine is the most effective form to take. Selenium combined with vitamin E has been found to be also helpful in prostate cancer prevention.

Vitamin C: Vitamin C is depleted when the skin is exposed to the sun, pollution, or smoking. Minimal ultraviolet exposure can decrease vitamin C levels in the skin by 30%. Ozone exposure from city pollution decreases vitamin C by 55%.

The best form to take is Ester-C as it is well-absorbed.

Dosage: 1000mg- 2000mg a day with food.  The powder is better absorbed than Tablets.

Vitamin E: Taking at least 400 lU. of vitamin E combined with mixed tocopherols can reduce basal cell carcinoma by 70%. Vitamin E at this dosage can also reduce photodamage, wrinkles, and improve skin texture.

Sunscreen  For optimal protection, I recommend two safe and healthy products:

Jurlique Sun Lotion SPF 30+

Solaris by Dr. Inescu SPF 25

Remember, you want to avoid PABA as well as other toxic cosmetic chemicals that are potentially carcinogenic!

Spring Is The Time To Detoxify

Spring is the time for renewal. 

What more appropriate time to go on a balanced detox program?  Recent research indicates that rampant environmental toxicity can cause the following chronic conditions: 

• A history of increasing sensitivity to exogenous exposures, odors, or medications

• Abnormal pregnancy outcomes

• Broad mood swings

• Cancer

• Chronic fatigue syndrome  (CFS)

• Chronic immune system depression

• Contact dermatitis

• Fatigue

• Fertility problems

• Fibromyalgia (FM)

• Headaches

• Kidney dysfunction

• Learning disorders

• Memory loss

• Mineral imbalances (particularly zinc and calcium)

• Multiple chemical sensitivities  (MCS)

• Muscle weakness

• Nonresponsive or recurrent yeast infections

• Panic attacks

• Parkinson’s disease

• Tinnitus

• Unusual responses to medications or supplements

With the increase in cancer and other chronic degenerative diseases, there is a direct link to environmental toxicity.

Toxic substances in our environment include drugs, heavy metals, organic pesticides and industrial compounds. The three major organs involved in detoxification are the intestines, liver and kidneys. The intestines not only support regular bowel movements by eliminating the build-up of unhealthy microorganisms and internal toxins, but also provide a tough barrier to prevent leakage of toxic materials from the intestines into blood circulation.

Some of the nutrients involved in intestinal health are L-Glutamine, pantothenic acid, zinc and beneficial bacteria as well as insoluble fiber ie; rice bran. The fiber in rice bran has been shown to preferentially bind mutagens (cancer-causing substances), over wheat corn, barley or oat fibers!

The liver filters out and transforms toxic substances through at least two different phases of detoxification phase I and phase II. Vitamins A, Beta—carotene, Niacin, pyridoxine, i.e. the amino acids L-cysteine, L-Glutamine, Glutathione and phospholipids i.e. Phosphotidylcholine (pc). The ratio of dietary protein to carbohydrate enables the liver to detoxify many toxins.

The kidneys, on the other hand require vitamins B6, B12 and two different forms of folate (folic acid and L-5 methyl  tetrahydrofolate) for proper detoxification. NAC or N-acetylcysteine is an amino acid that is well knows for its highly potent antioxidant benefit in supporting kidney function.

With the solid research available on both protein and nutrient requirements during detoxification, water and juice fasting are less helpful.  Prolonged fasting can weaken both muscles and organs due to protein losses. The protein losses result in lowered metabolic rate and eventually a higher body fat.

We offer different detox packages that are based on each individual's requirements.

Any detox program must be supervised by your health care professional. 

Cancer Prevention Tips

April 26, 2006

In the last 10 days, Dina has been involved in radio interviews, part1    part2 and lectures on the subject of cancer prevention.  Here is a real case of cancer survival followed by tips on cancer prevention.

Though countless tests, mammograms and self-exams said otherwise, Marvelle Gilbert knew something was wrong. She had lost one breast to cancer 28 years earlier and now, she was convinced she was about to lose the other. A biopsy confirmed her suspicions, but the prognosis was even worse than she had imagined: 17 out of 21 lymph nodes were cancerous, designating her high risk.

The oncologist gloomily relayed the news that Gilbert would need to undergo a second mastectomy and begin chemotherapy and radiation immediately. He warned her that she would lose her hair and prepared her for the likely possibility that the cancer would return.

That was nine years ago. Gilbert did not lose a single hair (“No one believes me!”) and the cancer never returned. Gilbert credits her good fortune to nutrition consultant Dina Khader, M.S., R.D., nationally recognized for her breast cancer treatment and prevention techniques.

“I KNOW it’s because of her,” Gilbert stresses.

Khader does not claim to be able to cure cancer, but medical research has shown that the instances of breast cancer can be reduced if women take certain precautions, like consuming a diet specifically for their blood type.

Listed below are Khader’s most effective hormone-related cancer prevention tips.

1. Follow a healthy eating plan- Certain foods are not suitable for particular blood types. Determine your blood type and avoid those foods with which you are not compatible. In general, however, all blood types benefit from consuming healthy doses of fruits, vegetables and fish with the following exceptions:

          • Limit tuna, swordfish and halibut, which contain high levels of mercury that weaken             the immune system.

        • Beans are great sources of protein, except for chickpeas, which can affect blood sugar or insulin levels.

        • Eat raw nuts, not roasted. Roasting nuts destroys the vitamin E content and changes the chemistry of the oil.

2. Eat organically- Organic foods, including free-range poultry, do not contain the pesticides and herbicides that promote unhealthy, cancer-causing estrogens. Only buy fresh saltwater seafood, as farm-raised fish are fed with chemicals.

3.  Detox nutritionally- Engaging in a good nutritional detox program consisting of a rice protein powder fortified with extra amino acids, vitamins and minerals helps break down unhealthy estrogens.

4.  Stick to glass- As plastic heats up, it leaks into food. Though it is best to avoid using a microwave at all: if you must use one, heat foods only in glass containers. And don’t drink out of a plastic water bottle that has been sitting in the sun or a hot car.

5. Limit soy intake- If eating soy, limit soy consumption to 1 serving per day, focus on fermented soy i.e miso soup and tempeh. More than that disrupts hormone balance.  For more info on Soy, click here.

6. Keep clean and mold free - Hire a maid if you must, but keep the house clean.  Test for mold in the house.  If there is any mold, seek professional help to get rid of it.

7. Exercise in moderation- Cardiovascular exercise increases oxygen levels and oxygen is crucial to killing cancer cells; but over exercising i.e. more than 1 hour can weaken your immunity.

8. Limit alcohol to 3 glasses 4oz. per week- A 4 oz glass of red wine a day may be good for your heart by thinning out the blood to prevent clots, but it increases the risk of getting cancer.

9. Maintain healthy blood sugar level- Watch sugar intake. A high blood sugar level disrupts the immune system, making the body more vulnerable.

10. Get some zzzzzz’s- Six to seven hours of sleep per night keeps the immune system strong and builds up red and white blood cell counts. Sleep deprivation over the long term increases the risk of cancer.

11. Relax- Gilbert believes the stress of losing her husband of 52 years was the major factor causing her breast cancer. If persistent, stress can weaken the immune system, making the body more vulnerable.

12. Avoid red meat- Red meat contains a high proportion of antibiotics and hormones, both known to cause cancer.

13. Minimize dairy- Dairy products, like red meat, also contain high amounts of antibiotics and hormones that cause cancer.  Always buy organic.  Goat products are safer than cow based products.

For more information about preventing breast cancer and other hormone-relating cancers, contact The Khader Group, Inc. at 914-242-0124 or visit their website at :www.DinaKhader.com

Dina Khader, M.S., R.D., C.D.N., is a registered dietitian and integrative nutrition consultant with a practice in Mount Kisco, NY. She holds a Master of Science degree in nutrition from New York Medical College and conducted her dietetics training at Westchester County Medical Center in Valhalla, NY.

Khader served as adjunct professor of nutrition at Manhattanville College in Purchase, New York and consulted at Green Chimneys Children’s School in Brewster, New York. Khader is a Fellow of the Institute of Human Individuality, an organization whose prime goal is to foster research in the expanding area of human nutrigenomics. In 2000, Khader authored The Food Combining/Blood Type Diet Solution.

Over the last fifteen years, she has delivered numerous lectures, published several articles and been interviewed by many radio, TV and print media sources, both locally and nationally. Peter D’Adamo’s Eat Right for Your Type features her recipes and meal plans. In Total Breast Health, Robin Kueneke recognizes Dina Khader as one of three nutritionists to consult for breast cancer treatment and prevention.

For more information, visit Khader’s website at www.DinaKhader.com.

What's the Best Calcium For Bone-Building?

Recently,  I heard about the latest research that taking calcium and vitamin D in menopausal women did not help with osteoporosis.  One of the blatant mistakes that many researchers make in these studies is that they often  use the wrong form of supplements.  For example, calcium carbonate does not build bone, and yet, most physicians are still recommending it to their patients!  This information is not new.  One of the very few calcium compounds that build bone is MCHC (microcrystalline hydroxyapatite concentrate) which contains a significant amount of collagen matrix involved in bone building.  When combined with at least 1500 I.U. of vitamin D, the body is able to build bone and reverse bone loss!

Diet plays a very important factor in bone loss.  Generally, individuals on high protein diets consuming very few veggies and fruit, have a greater calcium loss.  This is because too much protein creates an imbalance in the ph of the body, making it too acidic.  The more acidic the body the more calcium is leached from the bones into urine or accumulates in body and organ tissues, i.e. calcification. 

Also any form of resistance exercise  i.e. weights and yoga is critical to maintaining and improving bone health.  Some of you may need hormonal support to help increase bone density.  Lastly, avoid inflammatory foods by following the blood type program.

Recent negative media coverage of the NEJM  “Calcium plus Vitamin D Supplementation and the Risk of Fractures” study, is a misinterpretation of a well-designed study.  Let’s take a look at the facts:

This is a randomized, double-blind, placebo controlled trial including
36,282 postmenopausal women, 50-79 years of age and took place over seven years.

At a quick review of the abstract the media is reporting the following from the conclusion:  “…calcium with vitamin D supplementation…did not significantly reduce hip fractures…”

This is, in good scientific form, reporting the outcome of the study.

As we look at the study in its entirety, we see a much more in depth explanation of the outcome.  All of the following information is well described in the study.

The study carefully explains the fact that only 59 percent of the women were taking the intended dose of the study pills.

The study also points out that of those participants that did adhere to the regimen, there was a “significant, 29 percent relative decrease” in hip fractures.

The study showed an increase in hip bone density.

Dosage in this study was 1000mg of calcium and 400IU of vitamin D.  This was a standard recommended dose when the study began.  During the seven years of the study, new studies have shown 600IU or higher of vitamin D is more effective.  The recommended calcium levels have also increased to 1200mg.

Other factors the authors of the study point out to consider when evaluating the results of the study:

The population was not calcium deficient and women were allowed to take multivitamins and calcium supplements.

Some of the women in the study were also participating in a hormone replacement therapy arm of the same study group.
The average BMI (Body Mass Index) was higher than expected.
There were fewer women over the age of 70 than projected.

In conclusion, this study shows a positive correlation of taking calcium plus vitamin D supplements to increase bone density and decrease hip fractures in women 50-79 years of age.  In light of the fact that hip fractures were not reduced further than 29 percent, leads us to conclude that there are many more aspects of health and nutrition that need to be considered to prevent fractures at a higher success rate.

Source:  Jackson, Rebecca, et al.  “Calcium plus Vitamin D Supplementation and the Risk of Fractures” New England Journal of Medicine 2006;345:669-83.