Dr. Nicole Joins Smith Family Chiropractic & Naturopathic in Fountain Hills, Arizona!

Hi everyone, I have exciting news….I just joined Smith Family Chiropractic & Naturopathic Medicine in Fountain Hills, AZ (near Scottsdale.) The move from Seattle went great, I am all situated and will be practicing at this new clinic with a great chiropractor/acupuncturist that has been here for the past 15 years, Dr. Grant Smith. We are located at 11673 N Saguaro Blvd, Fountain Hills, AZ 85268.

I am really excited for this new opportunity, and am happy to work with you out of my new clinic, just give Denise a call at (480) 837-2600 to set up your appointment. You may also call my personal cell phone for a free 10 minute consultation to determine if naturopathic care is best for you at (425) 785-7556. Read more

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Exercise Alone is Over-Rated

By Bonnie Pfiester, Fitness Trainer

Exercise can be a lot of hard work for very little reward if you’re just relying on exercise alone to help you drop weight. At the end of the day, sometimes it can almost seem like it’s not even worth the energy.

If that time paid off on the scale, no one would complain. It’s when the scale stands still people want to give up. So how do you make it pay off for you?

I find most people beginning an exercise program don’t really change their diet as much as they rely on the exercise to do all the work. It seems to make sense. I mean, exercise is very hard – it should melt the calories away. Right? Read more

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Weight Issues Cause People to Hide

By Bonnie Pfiester, Fitness Trainer

As a fitness professional, I often feel like a Priest at confession. Over the years, I’ve heard it all. As people lose weight they begin confessing past ‘sins’. One of the most popular confessions is what people choose to avoid because of their weight.

Top on everyone’s list is taking family photos. One of the hardest things to do is to get someone who’s lost a lot of weight to come up with a “fat picture”. They all have the same response, “No one wants to get their picture taken when they’re fat.” Unfortunately, once they lose weight, they realize how much of their life was lost to just a memory.

Next on the list are weddings and reunions. Both events offer opportunities to see people you haven’t seen in a long time. If that’s not enough stress, then you add the million photographs to capture the occasion. Before you can even get home to unpack, pictures will be posted online and emailed across the country. Read more

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Heart Palpitations and Magnesium

Hi Dr. Ben,

Question:I am currently pregnant and have been experiencing heart palpitations. My midwife told me to take magnesium. I have been taking a drugstore brand of magnesium oxide 250mg pills, but I don’t think I’m absorbing as much as I should because I am still having palpitations before my next dose.

So, my question is which of your products will best suit my needs? Thanks so much for your time. I look forward to hearing from you.

Answer: Magnesium is a tricky one and companies typically use poor forms of magnesium as it is less expensive to produce. Many magnesium drugstore products contains poor ingredients. Magnesium Oxide , Cellulose Gel , Croscarmellose Sodium , Magnesium Stearate.

Magnesium Oxide is the worst form of magnesium to take as it has the least absorption. To make it worse, the magnesium is in tablet form making absorption even less.

You may consider doing a few things to enhance magnesium absorption:

• Mag Phos 6x 1000 tab cell salt works on a more cellular level than the typical magnesium supplement. It is easiest to put 25 tablets in 1 liter of water and drink throughout the day – every day. This way you are getting water and magnesiumm – both key to proper health.
• Low electrolytes may cause numerous symptoms and taking the full range may assist in reducing palpitations. The recommended dosage of E-Lye Electrolyte Concentrate is ½ an ounce of concentrate to 8 oz. of water, or 8 ounces into 1 gallon of water or milk. Drink an 8 oz. serving 1-2 times daily, or as directed by your physician or HCP.Add this to the 1 liter of water and drink throughout the day along with the Mag Phos cell salts making it easier for you to remember.
• Taking additional Magnesium of one type will likely lead to diarrhea or GI upset. So it is recommend to take a product with 3 forms of magnesium in it for optimal absorption. Tri-Magnesium offers this. Recommend dose is 1-2 caps per day.
  I would use this product over the drugstore product. I would actually throw the other product  in the trash. I do not see how it can provide much benefit given the ingredients and tablet form.

These three may reduce your heart palpitations if it is due to a magnesium deficiency.

Also increase green vegetables in your diet, as the chlorophyll molecule is rich in magnesium. Read “America’s #1 American Mineral Deficiency.”

One thing to keep in mind:

Magnesium and Calcium compete with each other. So make sure you are consuming products high in Calcium – like Organic dark leafy greens and Chia Seeds. Just two ounces of Chia seeds contain 600 mg of Calcium, compared with 120 mg for milk.

If you’ve further questions, please do inquire.

Have a healthy pregnancy and enjoy your little one when they arrive

In health,

Dr Benjamin Lynch CEO of  www.HealthEGoods.com

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The 17 Grooviest Green Foods

#1 Cabbage: Of course since we are celebrating St. Patties Day we MUST celebrate cabbage! Recently I went to an Irish Pub and ordered corned beef and cabbage, and was horrified to find out that the beef is “corned” because it is brined with corn sized pieces of salt!

Hold the corned beef, but keep the cabbage because it is a powerful cancer fighter thanks to the indole-3-carbinol content. This is also a great breast cancer preventative for women as it decreases the “bad estrogen” and increases the “good estrogen.”

Meaning that the estrogen known to increase reproductive cancers is eliminated.

#2 Olive Oil: I cannot speak highly enough for the virtues of using olive oil as your primary cooking oil in your kitchen. When baking or cooking at temps greater than 340F switch to canola oil. Otherwise, olive oil is a RICH antioxidant source as I stated in my article, “Olive Oil Prevents DNA Damage.” If olive oil is NOT green….it is NOT good. Read more

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The 17 BLARNIEST Natural Medicines for Public Speaking, Singing & Sore Throats

Everyone is always “Kissing the Blarney Stone” in Ireland for what is said to be “good luck,” however upon my further investigation, the luck that you are receiving is the gift of gab, eloquence, flattery, and art of persuasion.

We can all stand to communicate a bit better, and for those that are public speakers or singers one must not only take care of their voice to prevent laryngitis, but also stay focused and tuned in to their lecture topic and audience.

The following list of my “blarniest” natural medicines was designed with the intent to protect the throat as well as keep the mind engaged for optimal eloquence.

#1 Marshmallow: Now I am not recommending that you eat marshmallows unfortunately, I am recommending the herb Althea Officianalis, also known as marshmallow root. This herb falls in the “demulcent herb” category along with Slippery Elm, and Licorice Root. Demulcent herbs coat and lubricate tissues. Make a tea with marshmallow root, or look for an herbal tea formula containing the aforementioned herbs and sip as needed.

#2 Olive Oil: Known as a natural remedy for Opera singers, many gargle with olive oil before singing to lubricate their vocal chords. Adding more olive oil in to your diet should be sufficient enough, use it as your primary cooking oil when cooking below 340F, otherwise use cold pressed canola oil. Read: “Olive Oil Prevents DNA Damage”

#3 Water: In addition to proper oils, water plays an essential role in “hydrolipic hydration,” meaning that being dehydrated is NOT just about not having enough water in your system, you need 60-80 ounces of water daily depending on your size and activity level as well as good oils. Cellular membranes keep water in cells, and they are mainly comprised of the good fats.

#4 Slippery Elm: If you have tried those pink Thayer’s lozenges then you have had slippery elm. Read more

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Aunt Sally’s $10,000 Chicken Recipe Gets a Makeover

My Aunt Sally won $10,000 for this recipe, plus it is lowfat, simple, and delicious!

This is my slightly healthier spin on it as I use olive oil instead of butter, brown rice instead of white, and lowfat sour cream rather than full fat.

Preparation:

• Rinse and trim fat off four boneless skinless chicken breasts
• Marinate for at least 30 minutes (recipe below)
• Heat skillet over medium high heat, then add 1-2 tablespoons olive or canola oil.
• Sear chicken breasts on medium high heat for a few seconds on each side, and reduce heat to medium or medium low depending on your stove. Read more

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Natural Treatments for Children’s Ear Infections

Dear Dr. Ben,

QUESTION: Since becoming pregnant I have stopped nursing my 3 year old daughter. I just couldn’t do it anymore. That was about a month ago. She now has an ear infection. The first she’s ever had, which I am suspicious is a result of weaning.

I feel extremely guilty over having to wean her and this infection only makes it worse. I don’t want to put her on antibiotics as she’s never had those either. So, I need help figuring out how to get rid of this once and for all.

Thanks so much for your help. Read more

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Running Pain Free

By Bonnie Pfiester, Fitness Trainer

Some people make running look easy. Who would think such a simple task would be so difficult. I know when I started to run again, I was discouraged to discover just how challenging it was.

Not only was I unable to run very far, everything hurt. My hips hurt, my knees hurt and my pride hurt even more. If I only knew then what I know now, I would’ve prevented injury and progressed at a faster rate.

That’s why Russ Altman, Certified Personal Trainer and Running Boot Camp Coach at Longevity Max Fitness, is passionate about teaching people how to run. “People don’t pay attention to injury warning signs. They continue to run or don’t make modifications,” explains Altman.

One of the common mistakes is increasing mileage to quickly or sporadically. In addition to a good warm-up, Altman suggests only a 10-15% increase in mileage, or time, each week to prevent injury. He also recommends a day of rest between runs to allow your body to recover.

Another common mistake is not having proper footwear. Bill Urban, from the Runner’s Depot, says most people buy their running shoes too small. “When your body heats up your feet swell”, Urban explains. “There should be a full thumbnail length between the toe and the end of the shoe.” Read more

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Night Sweats

Night sweats or night time “hot flashes” can be a very frustrating problem for women in menopause or peri-menopause.

Typically a hot flash is an experience of intense heat with sweating and increased heartbeat. The hot flash can last for a few minutes or up to 30 minutes.

Usually the sensation of heat begins on the face or chest, or back of the neck and then spreads throughout the entire body. The skin will feel hot to the touch.

Recently I received this reader question:

Q: “I’m a 44 year old female, and several nights a month I get “night sweats.” About 10 years ago, my doctor suggested using Evening Primrose Oil, which helped for a while, but doesn’t any longer. Any suggestions? What else can I try for night sweats?” Read more

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My Basic Vitamin Program

“What Vitamins Should I Take?”

Is the most common question I get as a Naturopathic Physician.

I typically believe the average person that doesn’t eat “perfectly” ie:

• Eats the “Basic American Diet” (BAD) of white refined, processed foods
• Doesn’t consume 5-9 servings of fruits and veggies daily
• Eats Fast Food several times a week Read more

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How’s Your Digestion?

By Dr. Jody Stanislaw Food is one of the greatest pleasures in life. But how often do you actually think about the fact that the nutrients contained in the food you eat are what become your skin, your lungs, even your heart, and every other part of your body?! (You’ll think again the next time you reach for some chemical ridden processed food, won’t you?) And how can you make sure you’re absorbing the valuable nutrients contained in your food? By having great digestion! This means you have an easy and complete bowel movement first thing in the morning (and ideally after lunch and dinner as well…but if you at least have one every morning, you’re doing well), your belly feels comfortable after you eat without any bloating or pressure, and gas is a rare occurrence. So how do you rate? Digestive complaints (also referred to as GI complaints, which stands for gastrointestinal) are among the most common reasons Americans go to the doctor. Read more

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Superfoods! Superfoods? And Superfood Supplements?

By Dr. Jody Stanislaw, Naturopathic Physician

Superfoods! I’m sure you’ve heard the buzz. But what exactly is the buzz all about anyway? What are superfoods? Do you really need to eat superfoods? What are the benefits? How do you choose which superfoods are best for you? Well, wonder no longer. Lets get right to the answers…

No surprise to anyone is the fact that humans today are busier and have more on their plate, so to speak, than ever before. We eat on the run, often literally standing up. We grab ready made meals as we rush to our next appointment. We finish meals in minutes, gulping down food that not only have we not been fully present for as we chew but have barely even chewed fully before swallowing. Read more

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We would Love your Feedback! Thank You!

Hello! KitchenTableMedicine.com is expanding and we would love your input!

I am Dr. Jody, the new Director of Advertising for Kitchen Table.

In order for Dr. Nicole and other exciting new, contributing authors like myself to continue to provide you with all of the latest and greatest in natural health news and lifestyle tips, we need to expand our list of sponsors.

But before doing so, we would love your input about what type of products you would like for us to review and who your favorite companies are!

Thus, we would be full of gratitude for you to take just a minute to answer our quick and easy, 10 question reader feedback survey.

Click Here to take survey

Thank you!

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Cheapest Health Foods

By Dr. Nicole Sundene

Eating healthy on the cheap can be tough, but if you stock your kitchen with the healthy cheap essentials it should save a great deal in the long run.

I buy certain staples like organic cheese and organic butter when they are on sale and keep them in the freezer.

Consider buying your organic meats, eggs, and fish in bulk and store in a larger freezer out in the garage.

Remember we have to pay for our health one way or another. Prevention is key. The food that graces your kitchen table is the best disease prevention money can buy. President Obama thinks that we will never fix the National Deficit until we fix the Health Care Crisis, I think we will never fix the Health Care Crisis until we fix the crisis at our kitchen tables.

Here are my favorite cheap health foods:

Read more

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Super Foods!

By Dr. Nicole Sundene

Introducing favorite superfoods and their recipes is an occasional feature here at the Kitchen Table. By gradually “making friends” with the most healthy foods from nature and learning how to incorporate them in to your diet you should notice a remarkable improvement in your health.

Most superfoods are simply high in anti-oxidants and thus slow down the natural destructive process of the tissues in our bodies. Eating a diet rich in antioxidants will help to prevent aging as well as a myriad of other chronic complaints and inflammation.

Other superfoods are super because they are rich in certain vitamins, minerals or other nutrients that benefit the body in a significant way.

Read more

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Are Plastics Causing Brain Damage?

By Dr. Nicole Sundene

Recently, researchers at Yale University found an alarming result to their preliminary study on how plastics affect the functioning of our Central Nervous System.

Wow! Imagine the possibilities? Wouldn’t it be nice to blame all your forgetfulness on that Tupperware lunch you just microwaved? Maybe you had brain fog this morning because you drank your organic coffee from a plastic traveler’s mug?

Maybe it is plastics, not aluminum, causing Alzheimer’s; maybe it’s all the plastics in our environment breaking down and causing the rates of ADHD, depression, autism, and other diseases of relatively unknown etiology to suddenly rise.

Doesn’t that sound crazy? But—it very well could be reality. All new chemicals are guilty until proven innocent. Why? Because that is the SAFEST option for consumers. However, the FDA does not promote safety, they promote big business in America. Anyone can see that in their inability to properly examine new substances for consumers to ingest.

Did you know that all new food additives can be FDA approved simply by laboratory testing on animals alone? Doesn’t that make you want to think twice before drinking that sucralose sports drink? If you don’t believe me then just think about why tobacco, a known killer has not been banned by the FDA?

You are drinking a man made substance that has NEVER been tested on human beings and approved for safety.

Plastics are no different. Researchers are JUST NOW growing concerned about the degradation of plastics in our environment and starting to really do some preliminary research on the health consequences of plastics.

What would we all do without plastics? We have grown so dependent on plastics.

You might be reading this right now and freaking out! OH MY GOSH! Everything in my house is plastic. My house is made of modified plastics…I drive in plastics…I eat out of plastics…I drink out of plastics! My child is teething on a big piece of plastic.

As a doctor and researcher with a passion for biochemistry, I really think that plastics - just like lead pipes, BPA, Azo yellow dye, asbestos, and all the medications the FDA is constantly approving and then yanking off the shelves - boils down to the same final dilemma that no one in the world is ever willing to accept:

You just can’t cheat the system.

I support people looking for a better way, an easier way. I am always after the same. However, the better way does not involve “cheating the system,” it involves supporting it. When we look for cheap quick fixes for today’s problems without thinking forward to the future generations, we will ALWAYS have a problem with our environment.

Think forward to fifty years from now—think about how much more plastic will be in our environment if we don’t stop now.

So, on one hand we have a very preliminary study done on plastics…and some evidence that plastics may be the problem in certain reproductive cancers…is there enough evidence yet…?

The problem is that the FDA approves something and then that thing is this “golden child” that then must be proven guilty (via expensive research).

Is “innocent until proven guilty” the best solution for potentially toxic products? There are plastics manufacturers everywhere burying the very research we need because they don’t want consumers to stop buying their products.

As a doctor with ten years of post secondary education, I vote for “why bother waiting around to find out”. The damage done by plastics is already more than enough evidence. We know they are bad. We know they break down in to “xenoestrogens,” or molecules that structurally mimic estrogen and are thus able to stimulate estrogen receptors.

We know that we should not even be drinking out of plastic water bottles. We know that smaller organisms in our environment are slowly transforming to a predominantly female gender as a result of the presence of these xenoestrogens in our environment.

This study by Yale University showing that plastics interfere with brain functions is simply the tip of the plastics iceberg. Unfortunately this may just be too big of an iceberg for us to navigate around.

What can you do as a consumer? Stop buying plastics, of course. There are typically superior products available made of stainless steel, glass, wood, and cast iron options that have circulated through generations and proven safe by the best test of all. The test of time is better than any double blind randomized control trial.

Every new thing in science gets a critical eye from me, and the plastics story is no exception. There is enough significant evidence at this point in time to warrant pulling most plastics from the shelves, and yet the FDA is not doing so because the bottom line is always the same thing—money.

Yes, at times these things may cost a little bit more, but just think of it as YOU having the voice to VOTE for what you want our environment to be composed of by choosing NOT to purchase items made of plastic.

©KitchenTableMedicine.com, LLC ™

Harvard Docs Score an “F” For Taking Big Bucks From Big Pharma

By Dr. Nicole Sundene

I always love reading Dr. Mercola’s opinions on various new stories because he is fearless, and is quick to point out the pink elephant in the room. He must get a lot of hate mail…poor guy.  But for those of us sitting back going, “AMEN!!!” I would just like to take a moment to say thanks.  Especially when I read up on a topic that has had me concerned for nearly a decade….how drugs are marketed.

Here is Dr. Mercola’s take on this topic: “Harvard Med Students Rebel Against Big Pharma”And here is the original article if you would like more info.

So I don’t really find it big news at all that Harvard Med School recently scored an “F” (yes - the worse score possible) for taking too many kick backs from big pharma….

Not to mention one of the largest drug manufacturers put up shop just right across the street…
Hmmm….coinkydink?

I think NOT!!!

As much as I would love for some drug rep to whisk me away from my life of overworking hell and take me to the Bahamas where I just have to listen to some seminar to make an extra $20,000 grand this year in “grants” or whatever….it just is not going to happen.

The Chief of Staff at the hospital I worked wouldn’t even use a single pen made by a drug rep, and heaven forbid some newbie actually made it past me and into his office!

At the time, I would sit at my desk and organize my free pads of paper, water my free Viagra cactus, eat my free glucophage doughnuts, and drink my free coffee from the Angiotensin II Receptor Blocking Rep (blood pressure med) without being educated enough to understand how deep the bitter ugly irony of my drug rep riddled world was…especially when the phone would ring and I would talk to little old ladies about how they couldn’t afford food because medicare didn’t cover this drug that they desperately needed.

Back before I actually became a doctor, I would observe the doctors I worked for so that I could be as “doctor like” as possible. I watched every move they made. Memorized anything they said.  I watched how most drug reps would manage to schmooze their way in.

I watched how certain doctors refused to read their literature. I watched one doctor hold up a sign she had made with a black sharpie pen that said, “NO THICK GLOSSY LANDFILL” as she signed for that week’s free samples….she was a pharmacologist and an MD, and she knew better than to take advice on how to be a doctor from some “barbie doll with a briefcase.”  Her words, not mine.

Now that 100 people have just unsubscribed from my blog, be sure to drop me some fan mail if you like my occasional angry rants because it sure does help me fight this cause.

Nonetheless….good will prevail over evil….and this article on what should be the BEST of American medical schools demonstrates the fraudulent duplicity in our health care system that results in us being the most unhealthy country second to Finland, while we manage to spend the MOST on health care.

Can I give the entire American health care system an “F” while we are at it? I guess I can’t really fault the students when the teachers….the doctors (from the Latin “docere” meaning “to teach”) are replete with corruption.

You know where the best med school is though?

Bastyr University….my alma mater. The best school for naturopathic physicians in the world. Go there….trust me, there isn’t a drug rep to be found.

If Obama wants to make a difference in health care while in the oval office, he needs to cap how drug companies are allowed to market their product. And for all you capitalists out there…

I know this is America, but we have to draw the ethical line somewhere, and it looks like we need to start on the street dividing Harvard from Big Pharma.

Related Reading:

Drug Company Had Hit List for Doctors Who Criticized Them

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10 Healthiest Hospitality Drinks

By Dr. Nicole Sundene

My Uncle Ron is a great guy, and at our last get-together he said, “You always are sharing all this wisdom from your Dad and even your brother-in-law on your blog…..don’t you have something wonderful to say about your Uncle Ron?”

Of course I have a ton of wonderful things to say about my Uncle Ron! First and foremost, anytime you go over to visit Uncle Ron he is quick to make you feel welcome by offering you a drink. He always has a great variety on hand.

In honor of Father’s Day I would like to recognize all the great father figures in my life, along with my own fabulous dad. Thank you all for being such amazing role models, and for always just being there. My Uncle Ron wins the hospitality award!

Read more

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Dr. Nicole Interviews Dr. Joseph Mercola

By Dr. Nicole Sundene

I have had a frustrating time with Kitchen Table Medicine lately, and have decided to interview Dr. Joseph Mercola, someone who is a terrific mentor to me and the author of the #1 Natural Medicine News source on the internet.

I am always inspired by his writings, and impressed when he lashes out against mainstream medicine with opinions similar to mine. Opinions that always tend to generate a great deal of hate mail.

If you enjoy what you read here at the Kitchen Table, feel free to stop by and subscribe to Mercola.com as we both are fighting the same cause: disease prevention through a whole food diet and lifestyle. It is one of my greatest honors to bring to the Kitchen Table Osteopathic Physician, Dr. Joseph Mercola:

What is an Osteopathic Physician?

A D.O., or an osteopathic physician, is in many ways similar to an M.D.  A D.O. completes four years of medical school after college, and completes three to eight year residency programs in the specialty they choose. D.O.’s are fully trained and qualified physicians who are licensed to prescribe medication and perform surgery in every state in the U.S.

Philosophically, D.O.’s differ from M.D.’s in that they have more of an emphasis on holistic approaches, and recognize the importance of musculoskeletal alignment and balance to health. In addition to identical two years of basic medical science, they also learn skeletal adjustments, similar to chiropractors.

On a practical level, the drug companies have effectively penetrated the profession, just as they have the M.D.’s, so in reality there are not many differences between the two.

The only practical difference I have observed is that there is typically a difference in the selection process of students that are accepted into the school, as they tend to focus on qualities other than academic credentials that would result in caring and compassionate physicians.

So while the treatment recommendation from D.O.’s and M.D.’s will be very similar, it has been my experience that a higher percentage of people will enjoy their interaction with an osteopathic physician.

How do Osteopaths address and treat symptoms?

Since I really don’t perceive a practical difference on the therapies that are recommended by an M.D. or D.O., I typically advise patients seeking a natural medicine physician to go several health food stores in their area, and ask for the best medical doctor they know, as the people that work in the stores typically have a fairly good sense of who the best local physicians are.

There are too many variables to give a broad recommendation. In my experience most of the important ones are related to personality characteristics rather than actually knowledge.

In your opinion How do Osteopaths differ from Naturopaths?

Firstly, there are two types of naturopaths:

1. Those that receive training in an accredited four year medical college and, like D.O.’s, have full license to practice medicine in a few states (unfortunately there are not many states that provide them these practicing privileges.)
2. Those who attend a correspondence school.

Unfortunately they are both given the same degree, even though there is typically a vast difference in the level of expertise between the two.

ND’s from either training can be outstanding, but if you were looking at it from a probability perspective there is a far higher percentage that an ND trained at a four year college would be superior.

However, even with the four year trained NDs, they are very weak on post graduate training and most of them tend to begin practice immediately after their four years of training. There are very few that complete residency training programs.

Most D.O.’s have an additional 3 to 8 years of post graduate residency training. This does not necessarily make them better physicians, but D.O.’s do have more formal clinical training.

What are your favorite tips for disease prevention?

1. Optimize your vitamin D levels, ideally from appropriate sun exposure.

2. Address your emotional traumas.

3. Eat the right fats.

4. Eat plenty of raw food.

5. Control your insulin and leptin levels.

For more information about Dr. Mercola or to set up an appointment, visit www.Mercola.com

Thanks for stopping by my kitchen table, and many thanks to Dr. Mercola for taking the time to continue to inspire me.

Dr. Nicole Sundene

©KitchenTableMedicine.com, LLC ™

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