Food for Thought, 2011

As a new year begins it presents the opportunity to take a look at our assumptions and re-evaluate our priorities.  Below are some thoughts on abundance:

• You can never get enough of what you don't need to make you happy - Eric Hoffer (1902-1983)
• He who is not contented with what he has, would not be contented with what he would like to have - Socrates (B.C. 469 - 399)  
• There are two ways to get enough: one is to continue to accumulate more and more.  The other is to desire less - G.K. Chesterton (1874-1936)  
• Both abundance and lack exist simultaneously in our lives, as parallel realities. When we choose not to focus on what is missing from our lives but are grateful for the abundance that's present -- love, health, family, friends, work, the joys of nature and personal pursuits that bring us pleasure -- the wasteland of illusion falls away and we experience heaven on earth  - Sarah Ban Breathnach
• Inner Abundance means feeling deeply calm, rested, centered, loving, alert, and ready to meet the challenges of your day and your life after caring for yourself in a thoughtful, loving, compassionate, and comprehensive way -  Dr. Michael B. Frisch, Professor, Department of Psychology and Neuroscience, Baylor University
• Gratitude unlocks the fullness of life. It turns what we have into enough, and more  - Melody Beattie
• Prosperity knits a man to the world. He feels that he is 'finding his place in it' while really it is finding his place in him - C. S. Lewis, The Screwtape Letters, 1946
• A wise man does not accumulate for himself. The more he uses for others, the more he has himself. The more he gives to others, the more he possesses of his own - Lao-Tzu (c. B.C. 550)  
• Too many people spend money they haven't earned, to buy things they don't want, to impress people they don't like - Will Rogers (1879-1935)

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Next Mindfulness Based Stress Reduction class at the Center

Modeled on the Stress Reduction Program at UMass Medical School, this eight week course at the Center consists of guided instruction in mindfulness meditation practices, gentle mindful stretching and yoga, group dialogue and inquiry to enhance everyday awareness, and daily home practice assignments and CDs with guided instruction and a workbook.

Spring 2011 Cycle: $400

Orientation Session (required for participation in the course):                                                     

Thursday April 28th, 2011, 7:00pm - 9:30pm

8 Thursday Evening Sessions: May 5^th - June 23^rd, 7:00pm - 9:30pm

Saturday Session: June 4^th, 10am-5pm

To register, contact Bonnie Everhart at 646-935-2248. For more information or for specific questions on this course, contact the course instructor Elaine Retholtz at 212-967-6261 or by email at elaine.retholtz@gmail.com.  Elaine has been practicing mindfulness meditation since 1988. In 2004, she completed the internship in Mindfulness Based Stress Reduction, and in 2005, the Teacher Development Intensive at the Center for Mindfulness in Worcester Massachusetts. She is a graduate of the Spirit Rock Community Dharma Leaders Program. Elaine has been teaching the traditional 8 week MBSR program since 2005.

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From the Practitioner's Corner:

Martin Ehrlich, MD, Medical Director

Dr. Ehrlich is board certified in Internal Medicine and licensed in acupuncture, with many years of experience in the practice and teaching of holistic, integrative medicine. He is a graduate of Columbia University College of Physicians and Surgeons and Columbia School of Public Health. He received certification in Acupuncture from The American College of Acupuncture and studied in China at The College of Traditional Chinese Medicine in Chengdu. He is certified in Functional Medicine and Clinical Homeopathy. He is an Assistant Professor of Medicine at The Albert Einstein College of Medicine. Dr. Ehrlich has been named "top doctor" by the Castle Connolly Health Care Provider Survey

Center's Approach to Vitamin D Supplementation

Center practitioners have reviewed the literature and discussed the results regarding our approach to Vitamin D testing and supplementation after the release of the Institute of Medicine report on "Dietary Reference Intakes for Calcium and Vitamin D" in November, 2010.

Much of the confusion arose around the blood level of Vitamin D that was considered adequate and if testing and supplementation is recommended. The committee set the adequate level at 20 ng/ml and stated that most Americans are at that level and don't need to do anything to raise their levels. Many vitamin researchers disagree and believe the optimal level to be higher at 32 ng/ml. We know that most of our patients are below 30 ng/ml without supplementation.

Everyone agrees that blood levels of Vitamin D under 20 are associated with poor health outcomes including increased mortality from all causes and increased risk of developing osteoporosis, diabetes, autoimmune disease, heart disease, depression and several types of cancer. Many studies have demonstrated benefits of higher levels of vitamin D up to 40ng/ml.

Despite the statement that most Americans don't have to do anything to raise their Vitamin D level, the Institute of Medicine panel increased the recommended daily intake of Vitamin D from food and supplements for everyone above age 1 year from 200 IU to 600 IU and for those over 71 to  800 IU. They expressed concern about high blood levels being associated with increased mortality, specifically with levels above 40 ng/ml but they also determined that these high levels were unlikely to be reached by anyone over 8 yrs old at intakes under 4000 IU day.  They raised the upper tolerable limit for Vitamin D from 2000 IU to 4000 IU and even stated that an intake of 10,000 IU day was unlikely to cause harm. The upper tolerable limit for age 0-6 months was set at 1000 IU, 6-12 months 1500 IU, 1-3 years 2500 IU and 4-8 years 3000 IU.

An interesting point about vitamin D is that at higher levels it induces its own destruction. It is easier to increase levels when they are low but as Vitamin D levels go up so does the activity of an enzyme that inactivates it. The result is that for most people it is easier to get their level up to 20 but above that, the rise is more difficult and less predictable. For people who take high doses and suddenly stop, their levels may fall more than people who take none or moderate doses. Also people who get a lot of sun in the summer and don't supplement in winter may have lower levels in winter than people who don't get a lot of summer sun.

Most of us agreed that the evidence supports aiming for Vitamin D levels between 30-40 ng/ml and that it is safe to recommend supplementation for infants, children and adults of 1000 - 4000 IU day.

References:

1)Institute of Medicine vitamin D Report Brief, November, 2010.

2)  Holick MF. Vitamin D: Evolutionary, Physiological and Health Perspectives. Curr Drug Targets. 1;12(1):4-18, 2011.

3) Vitamin D and Calcium - systematic review - Agency for Healthcare Research and Quality (AHRQ), May, 2010.

4)Leo Galland, MD. New Vitamin D RDA and Vitamin D Deficiency.

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From the Holistic Nurses Corner: Tips on Taming a Stomach Bug
 

by Wanda Diaz, RN

 Winter is here and along with the frigid weather comes other issues.  This is the most prevalent time for cold and flu but many others also get the "stomach flu".  Following are some tips to help you support your stomach's immune system to get you through the season.

Fluids are key:

Drink fluids that contain electrolytes to keep yourself hydrated and give you energy.

Avoid carbonated, acidic, dairy and extra cold drinks.

Warm fluids are absorbed better.

Examples:  Coconut Water, Pedialyte, Water, Tea (Ginger, Peppermint, Chamomile), and home made Oral Rehydration Salts

Recipe for Home made Oral Rehydration Salts (ORS) 

 Prepare 1 Liter solution using Salt, Sugar and Water.  Mix an oral rehydration solution using the following ingredients:

·                Half (1/2) teaspoon of salt

·                Six (6) teaspoons of sugar

·                One liter (5 cups) of clean drinking or boiled water that is thencooled - each cup about 200 ml

·                Stir the mixture until the salt and sugar dissolve

Healing foods:

Quality over quantity! Start with small amounts of foods and increase gradually as your symptoms improve.  As stated above, warm fluids are best so introducing broths and soup should be your first choice.  

Next add rice, noodles, and other easy to digest foods.

To address diarrhea follow BRAT Diet (Bananas, Rice, Applesauce, Toast).

Supplements:

Restore the good bacteria in your gut by taking Probiotics.  Good sources include:

Adults: Florastor- contains Saccharomyces boulardii lyo

Children: Baby Jarrowdophilus.

Follow dosage directions on labels.

Following these simple steps will help get you back on track!  May you have a healthy and peaceful winter season!

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Alexandra P. Riccio, PhD, FNP

Dr. Alexandra Riccio actively integrates conventional and complementary medicine in her practice. She strongly believes that providing a patient with a variety of effective treatment options and modalities empowers the patient to discuss and make knowledgeable decisions about their own health. Dr. Riccio had a homeopathic practice on eastern Long Island and Saratoga Springs, NY before she moved to NYC with her family. She specializes in family wellness and primary care with an emphasis on women's health and children's issues and illnesses. Her integrative and holistic approach is highly effective in these populations. Dr. Riccio welcomes anyone to her practice and encourages parents to participate in the healing and wellness of their children. Treating the entire family truly helps to paint the clearest and most descriptive picture of the health imbalances of an individual. Dr. Riccio also integrates nutritional/diet counseling, stress reduction guidance, and life style management.

RL: How would you describe homeopathy?

AR: Homeopathic is a highly effective medical system that employs standardized homeopathic remedies derived from plants, animals and minerals.  It is holistic and treats patients on the mental, emotional and physical levels at the same time with one remedy. It acts at the cellular level to stimulate a person's immune response and to promote self healing.

RL: Is it an energy treatment, botanical supplement, or other treatment approach?

AR: Homeopathic remedies are prepared in standardized pharmacies. The

remedies are made potent through a preparation process that involves diluting a substance derived from either plants, animals or mineral by 10's, 100's or 1000's of times. With each dilution and succussion (a shaking process) the potency of the remedy becomes stronger in its action, but acts subtly and with no adverse side effects. This is very different from an herb or botanical, which is typically not purified or changed from its original form.

RL: In primary care or medicine in general what would be its value to the patient?

AR: Due to the holistic nature of homeopathy, it is an excellent medical system because it promotes healing on all levels and treats both acute and chronic illnesses. It also recognizes the fact that the mind and body do not exist one without the other and that a person's "imbalance" or "disease" resides on all planes of being human, not only on the physical level. Homeopathic remedies typically act in a subtle manner and without adverse side effects and can treat all age groups including infants and children.

RL: How did you get interested in learning it.

AR: I personally had a very positive and life altering experience with homeopathy in my 20's.  Since that time, I began to study homeopathy emphatically in amazement of how powerful a medical system it is.

RL:  Do you specialize in any particular aspects of homeopathy? 

AR: I mostly treat women and children in my homeopathic practice. I specialize in women's health issues including adverse symptoms of menses, menopause, vaginitis, hormonal imbalances, depression, anxiety, eating disorders, and various skin ailments. I also treat children with common childhood illnesses related to skin (eczema, hives, acne), colds/flus, constipation/diarrhea/digestive complaints, mental and emotional issues including attention deficit disorder, defiance disorder, anger, violence, nightmares, depression and anxiety.

RL:  I understand you are also a nurse practitioner. What is your medical role at the center? 

AR: I am a Family Nurse Practitioner specializing in women's health across all ages. My gynecological care starts with a very conventional approach for annual visits, but if women come in with chronic conditions, I take a more integrative approach including the use of homeopathy as I find that this is the most effective approach.

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