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Dr. Cathy Ostroff has had a successful holistic health practice since 1978. In addition to chiropractic, Dr. Ostroff utilizes homeopathy, clinical nutrition and craniosacral therapy to treat a wide variety of ailments and is certified in blood chemistry analysis using a holistic-nutrition model. Dr. Ostroff has worked with thousands of people, incorporating scientific nutrition, chiropractic and wellness concepts, to help patients acheive optimum health from minor back sprains to those with serious illnesses.
Dr. Ostroff trained at the Upledger Institute for Craniosacral Therapy and completed certification as a Master Homeopathic Clinician in 1997. She holds advanced certification from Activator Methods Chiropractic and is an instructor of anatomy and physiology.
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Health Assessment Test--scroll down to bottom
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The Anti-Inflammatory Food Plan on a Budget: 12 Ways to Stay Healthy and Save $$$.
According to Leo Galland, MD, internationally recognized pioneer in the field of Nutritional Medicine, "educating people in a nutrient-dense, anti-inflammatory diet can reverse the obesity epidemic, especially when people learn how delicious this dietary approach can be. Counting calories and using 'low fat' diets don't work. We've lost the ability to really savor herbs and spices and all the subtle flavors that are so wonderful in traditional cooking. Those herbs and spices have nutritional value -- they're rich in antioxidants, rich in minerals and especially rich in anti-inflammatories."
1. Whole foods are cheaper and more nutritious than processed foods. Choose foods with a high nutrient density such as colorful vegetables and fruits, and lean, minimally processed protein such as eggs, nuts, fish and poultry without the skin. These foods are rich in vitamins, minerals, phytonutrients, fiber and omega-3 fatty acids. Processed foods are high in sodium and contain other offenders such as high fructose syrup, milk solids and trans fats.* **
2. Consume foods with abundant omega-3 content. You NEED fat, both for the anti-inflammatory properties of omega-3s and to absorb nutrients such as fat-soluble vitamins and phytonutrients. They also help with cardiovascular disease, depression and cancer.** Animal sources include cold water fishes such as salmon, herring, mackerel, sardines and blue fin tuna. Plant sources include flaxseeds, walnuts, navy and soy beans.
3. Eat at least 25 Grams of fiber per day. Research studies show that high fiber diets have an anti-inflammatory effect. Fiber protects against heart disease, stroke, and certain types of cancer. It's abundant in raw veggies and fruits, as well as oats, beans and whole grains such as brown rice.
4. Eat two healthy snacks a day to stave off hunger. Include fruits, veggies, nuts, and yogurt if you tolerate dairy.
5. Use fruit to sweeten desserts, snacks, marinades and sauces. They add sweetness and anti-inflammatory properties. Limit refined sweets and avoid artificial sweeteners.
6. Fruits and veggies in-season are cheaper than any other time of the year. Eat nine servings of fruits and vegetables per day, a wonderful source of flavinoids and carotenoids which have great anti-inflammatory properties. You will also find that food grown in season is more nutritious and tends to taste better.
7. Average four servings of alliums and crucifers a week. Alliums include onions, scallions, leeks, garlic and chives. Crucifers include broccoli, cauliflower, cabbage, brussel sprouts, kale, collards, mustard, turnips and watercress. Alliums and crucifers protect us against cancer and heart disease, stimulate the immune system and help our liver clear out toxins.
8. Local farms or farmers markets will sell fresh, in-season nutritious foods. Often when you buy in bulk you'll get some extra free goods. Support your local farmers!
9. Never shop hungry. This will make you want to buy items that are not on your list, especially junk food.
10. Bring food with you rather than buying it when you're out. Fast food is bad for you, and healthy commercial food is expensive. By preparing your own food, you can control portion sizes and ingredients. Bring whole meals and snacks too.
11. Prepare your food in advance: for the week, all at once; or prepare your food for the next day, at night. You'll find that you can save time by cooking meat for the week. Use spices and natural ingredient sauces with low carbs to make it tasty. Make your own mayonnaise and salad dressings.
12. Plan a garden for next year and don't forget the herbs and spices! This way you can control chemicals and pesticides, and all you'll ever have to buy, is seeds. Invest in plants and trees that grow veggies and fruit, and you'll be living well all spring, summer, and fall. (pesticides are used heavily on herbs and spices so buy organic)
*Simple sugars such as glucose and fructose can attach to various body proteins and initate a reaction that alters and damages the protein forever. By some estimates fructose attaches to body proteins ten to fifteen times more readily than glucose and can wreak havoc over a lifetime on such critical protein structures as collagen, DNA, the walls of arteries and veins; and may lead to the failure of such organs as the heart and kidneys. Most trans fats will say "hydrogenated or partially hydrogenated oil". (trans fats are illegal in NYC restaurants)
** A study that followed 12,829 children ages 9 to 14 years found that weight gain was associated with drinking reduced-fat milk but that drinking full-fat milk was not associated with weight gain. The study was published in the Archives of Pediatrics and Adolescent Medicine, June 2005. Farmers have known for decades that pigs fed whole milk stay lean and do not get fat; but pigs fed skimmed milk gain weight easily. Now we have scientific confirmation that this seeming paradox holds true for humans as well.
Adapted from The Anti-Inflammatory Dietary Principles by Leo Galland MD
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Category IX
Cannot fall asleep 0 1 2 3
Perspire easily 0 1 2 3
Under high amounts of stress 0 1 2 3
Weight gain when under stress 0 1 2 3
Wake up tired even after 6 or more hours of sleep 0 1 2 3
Excessive perspiration or perspiration with
little or no activity 0 1 2 3
Category X
Tired, sluggish 0 1 2 3
Feel cold – hands, feet, all over 0 1 2 3
Require excessive amounts of sleep to
function properly 0 1 2 3
Increase in weight gain even with low-calorie diet 0 1 2 3
Gain weight easily 0 1 2 3
Difficult, infrequent bowel movements 0 1 2 3
Depression, lack of motivation 0 1 2 3
Morning headaches that wear off
as the day progresses 0 1 2 3
Outer third of eyebrow thins 0 1 2 3
Thinning of hair on scalp, face or genitals or
excessive falling hair 0 1 2 3
Dryness of skin and/or scalp 0 1 2 3
Mental sluggishness 0 1 2 3
Category XI
Heart palpations 0 1 2 3
Inward trembling 0 1 2 3
Increased pulse even at rest 0 1 2 3
Nervous and emotional 0 1 2 3
Insomnia 0 1 2 3
Night sweats 0 1 2 3
Difficulty gaining weight 0 1 2 3 |
Score ________________
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| scores >35 Comprehensive Blood Nutrition Analysis recommended |
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