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Getting the Perfect Job Pt. 2: Mastering the Interview

Posted By Administration, Wednesday, June 17, 2020

Our three-part series to help you land the perfect job as an integrative practitioner continues with an in-depth look at interviewing. If you missed our first installment on finding a position and writing your resume, click here to read more.

As with most things in the healthcare field, the interview process is often structured in two parts, beginning with a phone interview and followed by an in-person interview. Both are very important in showing your employer who you are and why you are the best fit for the position. With the proper preparation, the interview becomes a simple step to your new career.

Pre-Interview Prep

  • Research your potential employer
    Research corporate culture, values, financial stability and potential growth. It will also help to understand the interview process.
  • Have references ready
    Have a minimum of three names with their titles, company, dates you worked for them, email and phone number ready. Learn how to get the most out of your references HERE.
  • Plan your route and attire
    Know how long it will take you to get to your interview and plan to arrive 10 minutes early. Clarify where you will need to meet your potential employer. A few days beforehand, be sure to check that your professional attire is clean, neat and pressed if needed.
  • Rehearse your answers
    Look into common interview questions and have your answers ready. View a few HERE with sample answers.
  • More ideas

The Phone Interview

  • Remove distractions
    Take the call in a quiet area with minimal distractions so you can focus and your interviewer can here you.
  • Be alert, attentive and ready to answer questions
    This is your first opportunity to show your employer who you are.
  • Take notes
    Write down the name and contact information of who you are talking to ask well as any information you feel is important concerning the position.
  • Be prepared to commit to a follow-up interview
    Have your calendar on hand to take advantage of the momentum of your interview.

The In-Person Interview

  • Be prompt and thorough
    Arrive 10 minutes early and bring extra copies of your resume (or CV) and reference contact information.
  • Use examples
    Use your experiences to your advantage. Consider preparing a list of your achievements, setbacks, positive & negative attributes, and professional goals to help you guide your discussion.
  • Remember your body language
    A little confidence goes a long way. Learn more about proper body language HERE
  • Ask questions
    Yes, interviews go both ways! You want to make sure the position is right for you. For some ideas, click HERE.

Or The Virtual Interview

  • Test your technology
    At least 30 minutes before your interview, test your computer, internet speed, the camera and mic. Is your picture grainy or any echos? Being caught off guard will throw you off your game and possibly cause them to question whether you are the right candidate for the job.

  • Set up your work station
    Find a room in your house with little distractions that is well lit. Make sure everything in the camera field of vision is clean. The best background is a blank wall.
  • Remember your body language
    Even if you are at your computer, still follow the tips from above. Sitting up straight and keeping your eye on the camera when talking is important.
  • Dress professionally
    Even though you are still at home, you should look professional to show you are serious about the position.

Follow Up

  • Write a thank you
    A hand-written note two days after your interview is ideal, though email will do if necessary. It provides an opportunity to show courtesy as well as emphasize your strengths and enthusiasm. Learn more about what to include HERE.

Additional Interview Questions and Tips from The Healthcare Initiative

Tags:  career  careers  health  healthcare  hunt  hunting  interview  job  medical  perfect  virtual 

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Whole Body Effects of Poor Sleep Patterns

Posted By Administration, Monday, February 10, 2020
Through research over the last two decades, the impact of sleep on brain, immune, cardiovascular and hormonal functions has become increasingly apparent.

A recent study from the University of Rochester Medical Center(URMC) has connected sleep deprivation with inefficiency of the glymphatic system, meaning the body can't properly wash away waste and toxic proteins.

"Because the accumulation of toxic proteins such as beta amyloid and tau in the brain are associated with Alzheimer’s disease, researchers have speculated that impairment of the glymphatic system due to disrupted sleep could be a driver of the disease," the article says.

Another novel study from URMC linked sleep and microglia cells, which play a role in connections between nerve cells, fighting infections and repairing damage. The study indicates that the signals in our brain that modulate the sleep and awake state also act as a switch that turns the immune system on and off.

"This work suggests that the enhanced remodeling of neural circuits and repair of lesions during sleep may be mediated in part by the ability of microglia to dynamically interact with the brain," said Rianne Stowell, PhD, a postdoctoral associate at URMC and first author of the paper.

Sleep has also been linked to the proper function of T cells as part of the body's immune response, hormones that influence glucose regulation and appetite control and play a role in obesity, and atherosclerosis of the cardiovascular system.

Findings suggest that sleep therapy or other methods to boost quality of sleep for at-risk populations may be a potential clinical approach for treatment, a topic that will be discussed in detail at the 2020 Collaboration Cures meeting this November.

Tags:  alzheimer's  arterial  atherosclerosis  brain  cardiovascular  clinic  clinical  cognition  disease  diseases  function  functions  health  hormone  hormones  immune  integrative  medicine  microglia  neurology  plaque  quality  response  rochester  sleep  system  t cell  t cells  therapy 

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Prolozone for Damaged Joints: A Non-Surgical Solution for Injured Joints & Chronic Pain

Posted By Andrea Purcell, ND, Friday, March 9, 2012
Updated: Thursday, January 30, 2014
As we age, trauma from injuries accumulates in the connective tissue of our bodies, specifically, the ligaments, tendons and joints. As one joint becomes injured it affects the surrounding joints and then multiple joints frequently become involved. A good way to think about the joints is like the tires on a car, tires need to be rotated, checked for air, and replaced when they get worn down. This is exactly what happens to our joints. The goal with prolozone therapy is to keep the joint functioning as long as possible without having to replace it. In this example, we are working with the healing ability of the body to get as much mileage out of the joint as possible.

Additionally, as we age declining hormone levels can exacerbate the damaged areas, due to a decrease in muscle mass and less elasticity inside the joint. This places additional stress on the joints causing pain syndromes that reflect a lifetime of repeated injury and internal joint breakdown.

When a joint is injured, ligaments become over stretched and loose. In an effort for the body to maintain function, muscles become tight and go into overwork or spasm.

Low back Pain:

Low back pain is often caused by repetitive strain of the ligaments of the lumbar spine and the sacroiliac joint; this is one of the most common injuries that people sustain. An unstable sacroiliac joint affects the entire spine and aggravates most back pain including sciatica. Prolozone is extremely effective at healing back pain caused by sacroiliac injuries.

There are two main areas that require assessment in low back pain and both may be involved.

1) Sacroiliac ligaments are the most frequent cause of unresolved chronic low back pain in patients. Prolozone is very effective is stabilizing low back pain from the sacroiliac ligaments.

2) Lumbar spine and disk injuries. These require careful assessment as pain may be from several areas.

Note from Dr. P:

*Pain syndromes can be corrected with naturopathic medicine, proper hormone restoration, exercise and prolozone.
*Prolozone is effective at eliminating back pain, and healing injuries.
*Prolozone repairs the stretched and unstable ligaments and damaged connective tissue.

When the ligament strength is restored, the muscles relax; this decreases pain and increases range of motion. Then specific exercises need to be performed to stabilize the joint.
Patients often have MRI's and X-rays and we ask that you bring your reports to your visit. If you have films or CD's bring them also. Reports indicate if spinal degeneration, herniated disks, joint damage and arthritic changes are mild, moderate or severe. We assess these carefully looking for the significant areas that can be treated effectively.

Conditions successfully treated:
Low back
Cartilage injuries
Knee pain
Shoulder injuries
Tennis elbow
Upper back pain
Ankle sprains
Torn meniscus

-Be Healthy, Happy & Holistic

Tags:  health  joints  nutrition  prolozone 

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6 Tips for Better Health

Posted By John Gannage, MD, Wednesday, January 25, 2012
Updated: Thursday, January 30, 2014
1. DRINK WATER. There is not a more important, or inexpensive, endeavor physically than replenishing our bodies of clean water. All of our systems require water to function optimally - our cells bathe in it, wastes and nutrients flow because of it, our detoxification systems rely on it, digestion is impaired without it. At times chronic headaches and low back pain are related to water deficiency. We are 80 % water in our physical makeup. Two litres per day for most people is required; or take your weight in pounds, divide by 2 and drink that amount in ounces (e.g. a 150 lb woman would drink 75 ounces daily). I suggest avoidance of chlorinated drinking water. Re-mineralized reverse osmosis is a good choice.

2. A SALAD A DAY. At my clinic I routinely conduct a diet review with all new patients. I consistently find, especially in patients that are chronically fatigued, chronically pained and/or chronically constipated that, not only is their water intake diminished, consumption of fresh fruits and vegetables is much reduced. North American diets are horribly inundated with refined, packaged, nutrient poor foods, white flour and refined sugar. Eliminate these, and replace them with fiber, nutrient dense leafy greens and other vegetables. For those that have a challenge with gas and bloating from fruits and vegetables, a reasonable approach is to start with steamed vegetables. A useful intervention is digestive support, as with enzymes, during meals, and avoidance of food sensitivities.

3. CHOOSE ORGANIC. Organic food has made its way into the marketplace for healthy reasons. Foods high on the food chain concentrate chemicals and hormones in their tissues, and yet we require many such foods for optimal nutrition balance. The dominance of hormones in our food supply accumulates progressively in our own tissues, leading to problems with reproductive tissue structure and function, and ultimately to the worst kind of pathology: cancer. Antibiotic use in livestock takes place at a huge cost to human health, affecting bowel flora balance and contributing to reduced effectiveness of antibiotics when required to fight life-threatening infections (i.e. antibiotic resistance). Organic food has been shown to possess 40% more nutrients than non-organic counterparts, since chemicals negatively impact soil richness. In Canada, our largest exposure to pesticides comes from our standard diet. One's greatest defense against environmental toxicity in general is nutrients. Our diets, therefore, must be sources of nutrients, not chemicals.

4. PAY ATTENTION TO SYMPTOMS. Ignore, or worse suppress, symptoms at your own peril. Headaches, bloating, gas, fatigue, muscle pain, frequent colds, skin rashes and so on are all signs of an underlying disturbance calling out for correction, not mere suppression. Track symptoms, listen to your body, and learn to describe them in detail to a health provider who will listen. The greatest amount of information about one's health comes not from lab tests or scans, but from symptoms interpreted meaningfully.

5. BE KIND TO YOUR LIVER. Sub-optimal liver function lies at the core of many medical symptoms. It is an organ with multiple roles, from detoxification, to digestion, to hormone metabolism, to regulator of circulation. Being kind to the liver means avoiding undue exposure to chemicals, both in the diet and around the household. It means paying attention to healthy intestinal function, thereby reducing bowel toxicity and autointoxication. It means using probiotics routinely, and other supplements, particularly antioxidants and herbs, that are therapeutically supportive to liver functions. It means understanding Eastern medicine concepts detailing the liver as an emotional organ, and its connection to anger.

6. PRACTISE ACTIVE LIVING. Exercise has innumerable health benefits, for mood and sleep, for immune system strength, for cardiovascular function, for sweating and detoxification. A sedentary lifestyle is a choice for chronic medical conditions, and the options for inactive living are far too accessible. Computers, television and video games, combined with unhealthy snack foods and drinks, have assisted the development of our current pediatric obesity epidemic. Over 50 % of adult Ontarians are overweight and obesity is now recognized by experts as the second-leading preventable cause of death after cigarette smoking. For most of us, overweight or not, active living can also mean taking the stairs, raking the leaves, parking further away, or not driving at all. It is time to get back to active living, to get off the couch or desk chair, and to breathe some fresh air outdoors.

Tags:  health  nutrition 

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Ten Practical Strategies to Improve the Health and Wellness of Your Family

Posted By Jeffrey Morrison, MD, Monday, December 19, 2011
Updated: Thursday, January 30, 2014
During the month of December and before the end of the year, let’s take this opportunity to appreciate the wonderful things we have in our life and consider modifying certain personal behaviors that may have adverse affects on our health. I am presenting you today with ten practical health-improving strategies for you to consider incorporating into your home and family life in 2012. Consider using this list as a home health inventory. Some of these suggestions are items to remove from your pantry, some are items to
add to your home, and some are to debunk nutrition myths. I hope that you find these strategies useful, helpful and above all, promoting health and wellness for you and your family.

Items to remove from your kitchen / home:

1. Plastic Bottles and plastic containers: Plastics are known endocrine disruptors, which means they interact with hormone receptors, possibly making a person more susceptible to precocious puberty or hormone related cancers. Food and liquid stored in plastic can absorb plastics during the heating process, which can occur when they are heated in a microwave oven or if they become hot in a car or storage container. Instead, store food and liquids in glass or ceramic containers. If you must use plastic, choose the ones with recycle numbers – 1, 2, 4 and 5

2. Aluminum or Teflon cookware: Aluminum is a metal that can leach into food during cooking. Aluminum has been associated with neurodegenerative conditions. Also, Teflon cookware is made from a Fluoride containing toxic chemical called polytetrafluoroethylene (PTFE) that can leach into food when the surface is scratched. Consider cooking with cast iron, pyrex or stainless steel instead.

3. Canned Tuna: Tuna is a large predatory fish that is known to bio-accumulate mercury in its fat. Mercury is a known neurotoxin and causes autoimmune reactions. Replace tuna or canned tuna with canned Alaskan salmon.

4. Antibacterial soap: The main ingredient in antibacterial soap is triclosan, an endocrine disruptor and pesticide. Prolonged use of these soaps has been implicated in causing drug resistant bacteria and adding to hormone related health problems. Use glycerin or castile soap, both of which clean our skin very well.

5. Cool Mist humidifier: During the winter, ambient air humidity is low leading to a variety of irritating health conditions such as dry skin, dry sinuses and increased susceptibility to colds. Adding humidity to the air can be very helpful to prevent these conditions. Rather than using a cool mist humidifier, which is susceptible to mold, and bacterial growth, instead boil water or use a warm mist humidifier.

Items to add to your home:

1. Broad Leaf Plants: Plants are natural air purifiers and make attractive home decorations. Choose plants with the best air filtering affects, such as: peace lily, rubber plant, Boston fern, and weeping fig.

2. Water Filter: It is well known that New York City has very clean water at its source. By the time that water gets to your tap it has picked up sediment and heavy metals from pipes, as well as bacteria and parasites. Chlorine is added to the city water to kill the bacteria and parasites. An under sink or counter top water charcoal filter can help to remove a great deal of this unwanted contaminants.

Debunking nutrition myths:

1. Beef is bad for you? It is well known in nutritional science that when cows eat grains, which are not natural in their diet, the beef has very high levels of the inflammatory chemicals called arachidonic acid, which can contribute to heart disease. When cows are raised eating only grass, which is their natural diet, the beef has very low levels of arachidonic acid and levels of Omega-3 fatty acids that rivals Alaskan salmon. Grass fed beef can be a healthy part of your diet.

2. Egg Yolks are unhealthy? Chickens that are raised on grains, which are not in their natural diet, produce egg yolks high in arachidonic acid, which causes inflammation in our bodies. When chickens eat a diet that consists of seeds, bugs and even green plants, their eggs yolks are high in DHA, which is an omega-3 fatty acid and anti-inflammatory. You can tell a healthy egg yolk by its deep orange color and creamy taste.

3. Milk is essential for strong bones? While it is true that milk contains a good amount of calcium, about 250mg per cup, some adults and children are on a milk free diet due to dairy allergy. There are many other options to get calcium for people looking for non-dairy options. Some examples include: almonds, about 400mg per cup; Salmon, 360mg per 6 oz; dried figs, about 270mg per 10; and broccoli, about 178 mg per cup. Milk has been implicated in causing food allergies and rashes in children, so they do have non-dairy options to get their calcium.

I hope you have found this information useful. Please visit visit my website, for more nutrition information and to follow my blog.

Jeffrey A. Morrison, M.D. is a practicing physician, founder of The Morrison Center and The Daily Benefit Program, an award-winning author of Cleanse Your Body, Clear Your Mind, and a leader in the field of Integrative Medicine. Visit, to follow him on Twitter, become a fan on Facebook, and watch his videos on You

Tags:  family  health 

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Tips for Healthy Eating

Posted By Andrea Purcell, ND, Tuesday, August 16, 2011
Updated: Thursday, January 30, 2014
Many of the patients who come to me initially do not have good diets. They may be too busy to shop and prepare meals, or not know how to prepare healthy food on the go. By the time someone ends up in my office they have a medical necessity and are in desperate need of a dietary turnaround for their health.

If someone has been eating poorly, I try to make food adjustments that are better but not perfect so as not to overwhelm him or her. In light of that attempt on my part, occasionally when I present a person with an individualized food plan they may become overwhelmed. This depends on the individual. For some, dietary changes are exciting and for others they can be down right daunting.

In this blog I am enclosing my 8 food tips to help someone shift towards a new dietary practice. Read on…

1) Start slowly: Read over the entire food plan and go on a shopping field trip to the local health food store, farmers market, or Trader Joes. Browse through the aisles; compare what the plan says to what you see on the shelves. Check out the vegetables, which ones would you normally bring home, try something different.
2) Focus on breakfast: Read the food plan and incorporate changes to your typical breakfast routine each morning during week one. Do not change lunch or dinner until the following week. Really work at becoming familiar with your new breakfast routine.
3) Simple and delicious: Keep meals simple but hearty. For example plain quinoa flakes can be dressed up with chopped apple, walnuts, flax seeds, stevia and cinnamon.
4) Invest in a good cookbook: Check out my cookbook,Feed your Cells!What can I say I’m biased, for years my patients asked me to recommend a good cookbook and I couldn’t so I wrote my own.
5) Get Inspired! Ever go to a restaurant, have a fantastic meal and try to re-create it at home? Well do it!
6) Think Positive: Instead of feeling deprived, think about how all of the new adventures in vegetables that you are having is helping your body to detoxify and ward off cancer.
7) Make one meal go a long way. You will read about this in my cookbook but there should always be leftovers for lunch. I will cook a pot of lentils on a Sunday and have them over quinoa and spinach for breakfast and lunch for two days in a row. That saves a LOT of time.
8) Transition from fake to real. Ask yourself does this food grow out in nature? Have I seen this food on a farm? If the answer is yes, then it is probably real. Real food gives us life.

Note from Dr. P:
Remember when you were a kid and learning to ride a bicycle? You didn’t ride that bicycle perfect the first time you tried. For some reason when we become adults we do not give ourselves the compassion of trial and error. We become impatient with ourselves when something is difficult. Healthy eating is a necessity, you pay now or you pay later. When you are ready to embrace good health, the path reveals itself. Adapting to a new way of eating and adopting new food behaviors take time. Try to break it down into bite size pieces and before you know it you will be shopping, cooking, and eating healthy, nutritious food. Looking for healthy recipes?Buy my book!

-Be Healthy, Happy & Holistic

Tags:  health  nutrition  weight 

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Metabolic Syndrome, Heart Health, and Risk Factors

Posted By John Gannage, MD, MCFP, DH, Monday, August 8, 2011
Updated: Tuesday, February 4, 2014
The medical community has recently seen a raft of literature instructing "aggressive” management of hypertension, diabetes and high cholesterol (the Big Three). The basic premise is to diagnose early and treat early, while at the same time lowering the upper limits of acceptability for these conditions. The aggressive intervention leads to polypharmacy, where a single one of these conditions is best managed with more than one medication, as conventional medical literature now recommends. In other words, if you have high blood pressure, your doctor has been instructed that control best comes from prescribing two medications. The goal is to reduce risk of death and morbidity due to heart disease, stroke and other complications.

The same literature often addresses lifestyle change, including nutrition considerations, as a footnote usually towards the end of a long article (similar to the proportion allocated to this topic when I was a medical student 25 years ago). Make no mistake: these three conditions do require the respect they deserve as risk factors for heart disease, the number one killer in North American society. But what do they have in common beyond the espoused aggressive management, and cardiac risk?


First line therapy in the management of these conditions comes through alteration of lifestyle habits - related to diet, exercise, and stress management. The fact that these conditions can be managed with a similar unifying approach tells us something about their commonality related to cause and biochemistry. The average North American diet, self-indulgent and high glycemic, triggers an insulin response that is self-destructive in many aspects. Consistently high levels of insulin, in and of itself, are damaging to the walls of arteries, leading to hardening and degeneration. Insulin is a fat-making hormone, explaining the relationship of each of the Big Three to obesity in many cases. In fact, diabetes, hypertension, obesity and heart disease, along with gout and hormone disturbances, can all be categorized into one syndrome: The Metabolic Syndrome.

At the core of Metabolic Syndrome is the high glycemic (sugar)-insulin connection, which leads to a cascade of biochemical disturbances. White sugar (and brown), white potatoes, white rice and white flour are all high glycemic foods that require restriction. The Glycemic Index of foods, gaining popularity worldwide in Westernized nations, was conceived by Toronto's Dr. David Jenkins. Food lists can be consulted to ensure a low glycemic diet, aiming for carbohydrates that are below 55 on the glycemic index scale.


Of course, successful management of excess weight is imperative. The hallmark of a good weight loss program, in my opinion, is not to achieve loss of the greatest amount of weight in the shortest time possible as the goal, but rather, with an emphasis on patient education and involvement, establishing HEALTH as the focus.

Obesity is indeed related to the aforementioned high glycemic diet, but also linked are exposures to toxins, lack of healthy bowel flora and sleep disturbances. The approach to weight management requires a comprehensive approach - with a low glycemic diet, incorporated beyond a temporary period, the foundation. Of importance is getting an early start to healthy body composition - studies link later heart disease to obesity beginning in adolescence, as an independent risk factor Indeed, pediatric obesity is one of the significant public health issues of our time.

Also of importance is the lack of exercise that aggravates the picture of Metabolic Syndrome. Exercise allows for better response of healthy cells to insulin itself, thereby improving blood sugar, fat and cholesterol metabolism. Exercise leads to the development of lean muscle mass, which has a higher level of cellular activity. Increased lean muscle is associated with decreased risk of acute and chronic illness, and healthier body composition long term due to less likelihood of regaining any lost weight. Simply put, exercise expends calories, lowers weight, increases muscle, lowers blood pressure, regulates blood sugar and improves the cholesterol profile, in addition to improving mood and sleep.

Stress chronically alters biochemistry as well, with increased output of cortisol long-term causing blood sugar disturbances and fat storage. Stress can heighten cholesterol levels through similar pathways, and is likely the single most important risk factor for heart disease.


High cholesterol is also an aspect of Metabolic Syndrome, and as a marker of the syndrome has been targeted for aggressive management mostly from a pharmacologic perspective. Sadly, when it comes to nutrition and cholesterol, if mentioned at all, the existence of myths remains pervasive in the medical mainstream.

Firstly, I am familiar with the school of thought that suggests cholesterol is misplaced as a dangerous chemical; that excessive lowering of cholesterol, which comprises 2 % of brain mass, is detrimental to neurologic health; that as a natural antioxidant substance, raised cholesterol is a programmed protective response to toxin exposure (suggesting a role for detoxification and antioxidant supplementation). Nonetheless, high cholesterol remains an entity most patients are not comfortable with, insomuch that treatment is desirable and requested.

Returning to the discussion of nutrition misperceptions, dietary cholesterol has virtually no effect on circulating levels of cholesterol in the bloodstream. Eggs are an excellent source of protein and nutrients, and should not be avoided for their cholesterol content. The lecithin that naturally occurs in the whole egg (with emphasis on whole) exists coincidentally with the egg's cholesterol for good reason. Mother Nature once again gets it right.

The myth that cholesterol can only be lowered a small percentage solely through dietary management has also been dispelled. This was the mainstay of medical thinking for decades, seemingly necessitating drug research and application. Dr. Jenkins and his colleagues at St. Michael's hospital constructed the Portfolio Diet, and showed results equal to the financially successful statin drugs in a study published by the prestigious Journal of the American Medical Association (JAMA) lowered LDL by 30-33 percent and the Portfolio Diet lowered LDL by nearly 30 percent. The portfolio was rich in soymilk, soy burgers, almonds, oats, barley, psyllium seeds, okra and eggplant.

Interestingly, Reuters News agency reported: "… people who cannot tolerate the statin drugs because of side-effects can turn to the diet, which they [the researchers] said their volunteers could easily follow.” A worthwhile question might be why not use the diet as first line therapy, as has always been footnoted. We now have a study with clear results supporting dietary management of a common condition, and the advice is to consider it a secondary intervention.


Eat whole, choose low glycemic foods, exercise regularly, supplement thoughtfully and maintain healthy body composition. Your heart will be thankful.

Tags:  health 

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Healthy Diet, Healthy Skin

Posted By Therese Patterson, NC, Monday, August 1, 2011
Updated: Tuesday, February 4, 2014

Diets rich in fruits and vegetables are good for us, skin included. Healthful foods reduce inflammation and decrease the likelihood of skin breakouts. On the flip side, there are also a few studies that scientifically support the role of two food groups in acne promotion: dairy products and simple carbohydrates (think processed foods and sugary soft drinks).

To keep your skin in tip-top shape, make sure you incorporate these foods into your diet (along with a good skincare routine that features natural skincareproducts):

Vitamin A. Vitamin A helps regulate the skin cycle and is also the main ingredient in Accutane, an effective prescription medicine for acne. Good food sources of vitamin A include fish oil, salmon, carrots, spinach, and broccoli. Too much vitamin A can lead to toxic side effects, however. Limit your daily dose to 10,000 IU and never take it while pregnant or nursing.

Zinc. There is some evidence that people with acne have lower than normal levels of the mineral zinc. Zinc appears to help prevent acne by creating an environment inhospitable to the growth of P. acnes bacteria It also helps calm skin irritated by breakouts. Zinc is found in turkey, almonds, Brazil nuts, and wheat germ.

Vitamins E and C. The antioxidants vitamin E and vitamin C have a calming effect on the skin. Sources of vitamin C include oranges, lemons, grapefruit, papaya, and tomatoes. You can get vitamin E from sweet potatoes, nuts, olive oil, sunflower seeds, avocados, broccoli, and leafy green vegetables.

Selenium. The mineral selenium has antioxidant properties that help protect skin from free radical damage. Food sources of selenium include wheat germ, tuna, salmon, garlic, Brazil nuts, eggs, and brown rice.

Omega-3 fatty acids. Omega-3 fatty acids support the normal healthy skin cell turnover that helps keep acne at bay. You can get omega-3 fatty acids from cold water fish, such as salmon and sardines; flaxseed oil; walnuts; sunflower seeds; and almonds.

Water. Last but definitely not least, water. Many of us have our morning coffee and then drink only one drink during the day and one at night. Water helps hydrate your body and leads to plump, healthy skin. Adequate hydration helps flush out toxins that can cause skin problems. It is also essential for skin metabolism and regeneration.

Sources: Mt. Sinai Medical Center,WebMD

Tags:  food and drink  gut health  health 

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Maximizing Health and Well-Being While Flying

Posted By Administration, Friday, March 4, 2011
Updated: Friday, April 18, 2014

by Zina Kroner, DO

 As a nutritionally-oriented internist, I have seen air travel take quite a toll on the health and well-being of many of my friends and patients. With the excitement of traveling to a new destination, the new food, the change in schedule, the stress, the hassle; it is easy to neglect one’s health. My patients are frequently asking me for health travel advice. While practicing in a city where both business and leisure travel are staples in the lives of many of my patients, I have developed a nutritional and lifestyle plan to help optimize health while traveling.  

Drink 2 large glasses of water on an empty stomach in the morning of travel. This will hydrate you effectively. Have a high protein breakfast.  
Stress plays a significant role in air travel. Aside from a healthy diet, restorative sleep, regular exercise, and the addition of key nutritional supplements to the regime are helpful. One mineral that helps to combat stress is magnesium. It is one of the first nutrients to be depleted in the setting of stress. Your adrenal glands depend on magnesium, as do over 300 different enzyme reactions in the body. I recommend my patients take 100mg of magnesium-taurate the morning of the flight, and then another 100mg just before the flight.  
It is not uncommon for travelers to contract a respiratory infection, the flu, or other infection while flying. The poor air circulation in the cabin compounded by the proximity to other passengers who may potentially be sick poses a double threat. Those with weak sinuses are at a heightened risk, as well, due to the periodic changes in air pressure. Washing hands and using hand sanitizers in the plane may be of benefit. Hydration and optimal nutrition are integral components, as well. I recommend my patients take several key nutrients to help boost the immune system in the setting of travel. I recommend taking oleuropin before the flight, which is the active ingredient in the olive leaf that has potent antibacterial, antifungal, and antiviral properties. In addition, beta 1,3 glucans and the prickly pear are cutting edge nutrients that I recommend that have been studied for their anti-microbial effects. Vitamin C and a combination of immune boosting mushrooms, such as cordyceps, reishi, and maitake, may help to prevent colds and other respiratory ailments in flight.
Boosting the immune system by addressing the gut is essential. It is an established fact that over sixty percent of the immune system is in the gut, referred to as the gut associated lymphoid tissue (GALT). In addition to a healthy diet, intake of a probiotic (beneficial gastrointestinal flora) is imperative to optimizing function. I strongly recommend taking a probiotic a week before the date of travel and to continue for a week thereafter.  
Constipation is common in the setting of travel.  The change in food, regime, stress level, and diet are contributors to this phenomenon. Probiotics can help deal with this. Magnesium plays a crucial role as well, being that it is a muscle relaxor that can relax the muscles of the colon wall and therefore improve regularity. Hydration, exercise and healthy fiber intake are important as well.
It is not uncommon to get a muscle cramp during the flight. Magnesium, a natural muscle relaxer, can help to prevent this. Be careful, because what feels like a cramp may actually be a blood clot. I highly recommend taking natural supplements that improve circulation before the flight. Natural vitamin E and omega-3 fish oil have been shown to optimize the cardiovascular system. Their mild blood thinning effect may help to prevent a clot. I also recommend the use of nattokinase for clot prevention. There is a lot of research supporting nattokinase’s role as an anti-clotting agent. It is an enzyme extracted from natto, which is derived from fermented soybeans.  
To make it more user-friendly, I have put together all the supplements described above into prearranged packets. I have blended the highest quality nutrients into the “Flight Pack,” the only physician-grade supplement pack on the market used to optimize health and well-being while flying. I hope you find them helpful. Take one packet with a meal before your flight. Each Flight Pack contains 8 supplements. If it is okay with your physician, you can take this packet daily while traveling. Do not take if you are pregnant, are taking a blood thinner, have kidney or liver disease, or a bleeding disorder.  Living smarter, living longer… (The product can be ordered online at


Tags:  health  prevention  technology 

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380 Ice Center Lane, Suite C

Bozeman, MT 59718

Our mission

The American College for Advancement in Medicine (ACAM) is a not-for-profit organization dedicated to educating physicians and other health care professionals on the safe and effective application of integrative medicine.