Posts filed under Bounce

15 Tips For A Healthier Winter

Immunity: Too Much of a Good Thing

By Michael Wald, MS, DC, CDN, CNS – Director of Nutrition at Integrated Medicine of Mount Kisco, 914-242-8844 (Ext. 1)


There is little doubt that the immune system if fundamental for our overall health and wellbeing. To begin with, we actually have several immune systems including white blood cells and immunoglobulins. Too much immunity results in tissue breakdown, inflammation and disease.  Too little immunity results in an increased risk of contracting all manner of viruses, bacteria, fungi (yeast) and parasites.  Although not all diseases are caused by immune problems, most health problems result in immune problems - either way, paying careful attention to the immune system can go a long way towards preventing and beating illness and disease. Either way, a little knowledge about the immune system and how it works can reduce your risk of premature disease and early death.  I have personally focused my clinical nutrition practice upon the immune system as the “base” from which I develop individualized health plans.  Below I have provided some of the most common questions and concerns that my patients have asked me about the immune “systems”.

“Dr. Wald, I would like your help to increase my immune system.” This is a common request made by many of my patients. The problem is, the premise behind it is often dead wrong!

Immune Deficiency—Or Excess?

More often than not, health problems are associated with autoimmunity, or too much immunity, rather than immune deficiency, or too little. Too much or too little immunity have much in common. Tissue breakdown involving oxidative stress, inflammation and nutritional issues are common to both extremes of immune imbalance. So how do you tell which immune problem, or combination of problems, you might be suffering from? Yup, you can have both immune deficiency and immune excess simultaneously—further confusing many health-care providers and sufferers alike. The answer is that there is no way, based on symptoms alone, to tell if those particular symptoms are the result of immune suppression or immune excess (autoimmunity).

Symptoms May Not Be What They Seem

Bruising easily, cold sores, constipation, diarrhea, dry eyes and mouth, fatigue, recurrent infections, hair loss, memory loss, feeling cold and poor healing are just a few symptoms of immune imbalance, or “dysfunction,” that require careful questioning, personalized lab tests and trial and error with various natural/nutritional products.

If you do not respond by feeling markedly better when using vitamin C, zinc, echinacea, astragalus, goldenseal, germanium, lysine or other so-called immune boosters, consider that your immune system may not need boosting, but the reverse: immune regulation. The right nutritional program, tailored to your needs, will bring both high and low immune problems back to baseline.

In general however, you can’t go wrong doing the following in preparation for the winter.

  1. Drink plenty of water; your urine should be clear or nearly clear.
  2. Sleep at least nine hours—and it must be restorative sleep.
  3. Eat organic fruits and vegetables, and drink freshly prepared juices.
  4. Take nutritional supplements based on your blood work.
  5. Keep warm in order to reduce stress on the immune system.
  6. Wash your hands frequently to avoid transmission of infectious agents.
  7. Exercise regularly, but don’t overdo it.
  8. Eat only free range animal meats (if you choose to eat meat at all).
  9. Take at least a multivitamin (without iron unless you are found to be anemic on blood testing).
  10. Drink a super-food supplement that contains dozens of fruits and vegetables in 1 or 2 scoops. Almost none of my patients can meet the new guidelines outline by Harvard Medical School stating that we need a minimum of 10 combined pieces of fruits and vegetables per day to lower our disease potential.
  11. Have longevity blood tests performed a few times a year, or as recommended by your longevity practitioner, and tailor all of these suggestions – but more importantly, personalize your diet and nutritional supplements and lifestyle to your exact biochemical (nutritional) needs.
  12. Wash you hands thoroughly.
  13. Do not smoke.
  14. Do not drink alcohol in excess.
  15. Develop powerful coping skills that allow for you to act rationally and “de-fuse” misinterpretations of external events. In other words, rather than have life determine how you behave, choose your behavior in response to your positive interpretations of external life events.

Nutritional Supports for the winter and for immunity in general:

Dr. Michael Wald is director of nutrition at Integrated Medicine of Mount Kisco and the author of more than 10 books on health. His newest book, The Blood Detective’s Longevity Secrets, is scheduled for release in 2013. Contact him at 914.242.8844, ext. 1, or For more information  Twitter DrMichaelWald (BloodDetective).

Bounce! Trampoline Sports & Dr. Michael Wald of Integrated Medicine of Mt. Kisco

Present a Series of Free Healthy Living Workshops Bounce! Trampoline Sports has developed a Have Fun Get Fit program for teens that has proven successful in helping teens eat healthier, exercise more and lose weight. The second session will begin on January 14th. In conjunction with this unique exercise program, Bounce! has teamed up with Dr. Michael Wald of Integrated Medicine of Mt. Kisco to present a series of workshops for both kids and parents regardless of whether they are in the Have Fun Get Fit program or not.

Dr. Wald is a well-recognized health authority, television personality, and author and practicing clinical nutritionist-dietician. He has appeared on numerous shows including News 12 and most recently ABC World News Tonight. Parents will have an opportunity to ask questions about weight loss and overall health and well-being during the sessions which will be led by him and Sunny Seward, Clinical Nutritionist who works with Dr. Wald.

There is no charge for the workshops and they are open to teens as well as adults. For more information visit or call845-268-4000.  All workshops will run from 6:30 – 7:30pm.

Session One: January 14th

We are NOT what we eat! Which diet is best for adults and children?

During this talk Dr. Michael Wald, Clinical Nutritionist-Dietician, will review a variety of diets and healthy eating strategies. How to individualize them and determine the best one for your own health goals will be covered in practical detail.

Session Two: January 21st

Healthy Choices for Breakfast, lunch and dinner

Dr. Michael Wald will outline healthy foods along with recipes for adults and children for overall health, weight loss and keeping weight off forever.

Session Three: January 28

Things Kids Should Know About Their Food Choices

What kids learn when they are young largely determines their health for decades to come. This is your chance to hear Dr. Michael Wald’s solutions to healthy living and eating. This practical talk is meant to motivate, educate and inspire!

Session Four: February 4th

Ten Key Success Strategies to Lose Weight Forever!

Dr. Wald believes that healthy lifestyle strategies need to be easy to follow and enjoyable.  Dr. Wald has counseled thousands of people, adults and children alike, towards successful weight loss and health goals. This talk is loaded with practical ways to motivate young people to grow up into health-minded adults.

Session Five: February 11th

Personalized Health & Weight Loss/Maintenance Solutions

During this talk, Dr. Michael Wald…nicknamed the “Blood Detective” will teach you exactly what blood and other tests to ask your doctor for to get to the bottom of persistent weight problems. Diabetes, heart disease, growth issues, neurodevelopmental and learning issues may be made worse by poor diet. Lab work can help uncover hidden clues that can be used to create a simple, effective diet and lifestyle solution.

Head Fitness Trainer at Bounce! Trampoline Sports and former professional acrobat Victor Byrne, leads each Have Fun Get Fit class and has developed unique activities such as long jump into the foam pit, slam dunk basketball contests, jumping rope on the trampoline and even working with hula hoops on the trampoline. The class meets three times a week for one hour beginning January 14th 2013 and runs for eight weeks. For additional details and information check the Bounce website (

Bounce! Trampoline Sports is a 25,000 square foot facility offering all ages the opportunity to play sports, have fun and get fit on enormous courts of interconnected trampolines. They offer aerobics and acrobat classes, Bounce! Boot Camp, pick up dodgeball games and league play, slam dunk basketball, and gymnastics and acrobat training. For more details visit their website Bounce! Trampoline Sports is located at 612 Corporate Way in Valley Cottage off Route 303, just two miles north of the Palisades Center Mall. For questions call 845-268-4000.

Posted on January 9, 2013 and filed under Bounce.

How to Foster Success with Weight Loss or any new Healthy Habit

By: Dr. Michael Wald – Clinical Nutritionist

495 E. Main Street, Mount Kisco, NY 10549

914-242-8844 (Ext. 1)

1. Commit to Thirty Days – Three to four weeks is all the time you need to make a habit automatic. If you can make it through the initial conditioning phase, it becomes much easier to sustain. A month is a good block of time to commit to a change since it easily fits in your calendar.  It is essential that one makes a conscious decision to commit to the new health habit.

2. Make it Daily – Consistency is critical if you want to make a habit stick. If you want to start exercising, go to the gym every day for your first thirty days. Going a couple times a week will make it harder to form the habit. Activities you do once every few days are trickier to lock in as habits. It is therefore important to structure one’s environment for success; doing this fosters more consistent daily habits.

3. Start Simple – Don’t try to completely change your life in one day. It is easy to get over-motivated and take on too much. If you wanted to study two hours a day, first make the habit to go for thirty minutes and build on that. Start somewhere, but be consistent and set up your environment to support your goals.

4. Remind Yourself – Around two weeks into your commitment it can be easy to forget. Place reminders to execute your habit each day or you might miss a few days. If you miss time it defeats the purpose of setting a habit to begin with.  Having reminders is a great way to develop consistency…eventually the reminders will likely not be needed.

5. Stay Consistent – The more consistent your habit the easier it will be to stick. If you want to start exercising, try going at the same time, to the same place for your thirty days. When cues like time of day, place and circumstances are the same in each case it is easier to stick.

6. Get a Buddy – Find someone who will go along with you and keep you motivated if you feel like quitting.

7. Form a Trigger – A trigger is a ritual you use right before executing your habit. If you wanted to wake up earlier, this could mean waking up in exactly the same way each morning. If you wanted to quit smoking you could practice snapping your fingers each time you felt the urge to pick up a cigarette.

8. Replace Lost Needs - If you are giving up something in your habit, make sure you are adequately replacing any needs you’ve lost. If watching television gave you a way to relax, you could take up meditation or reading as a way to replace that same need.

9. Be Imperfect – Don’t expect all your attempts to change habits to be successful immediately. It took me four independent tries before I started exercising regularly. Now I love it. Try your best, but expect a few bumps along the way.

10. Use “But” – A prominent habit changing therapist once told me this great technique for changing bad thought patterns. When you start to think negative thoughts, use the word “but” to interrupt it. “I’m no good at this, but, if I work at it I might get better later.”

11. Remove Temptation - Restructure your environment so it won’t tempt you in the first thirty days. Remove junk food from your house, cancel your cable subscription, throw out the cigarettes so you won’t need to struggle with willpower later.

12. Associate With Role Models - Spend more time with people who model the habits you want to mirror. A recent study found that having an obese friend indicated you were more likely to become fat. You become what you spend time around.

13. Run it as an Experiment - Withhold judgment until after a month has past and use it as an experiment in behavior. Experiments can’t fail, they just have different results so it will give you a different perspective on changing your habit.

14. Swish - A technique from NLP. Visualize yourself performing the bad habit. Next visualize yourself pushing aside the bad habit and performing an alternative. Finally, end that sequence with an image of yourself in a highly positive state. See yourself picking up the cigarette, see yourself putting it down and snapping your fingers, finally visualize yourself running and breathing free. Do it a few times until you automatically go through the pattern before executing the old habit.

15. Write it Down – A piece of paper with a resolution on it isn’t that important. Writing that resolution is. Writing makes your ideas more clear and focuses you on your end result.

16. Know the Benefits - Familiarize yourself with the benefits of making a change. Get books that show the benefits of regular exercise. Notice any changes in energy levels after you take on a new diet. Imagine getting better grades after improving your study habits.

17. Know the Pain – You should also be aware of the consequences. Exposing yourself to realistic information about the downsides of not making a change will give you added motivation.

18. Do it For Yourself - Don’t worry about all the things you “should” have as habits. Instead tool your habits towards your goals and the things that motivate you. Weak guilt and empty resolutions aren’t enough.


Posted on October 27, 2012 and filed under Bounce.

Dr. Michael Wald, aka, The Blood Detective’s Top 10 Lab Test Picks for Children

1.     Vitamin D, B12, C – energy, tissue repair, cancer, diabetes and heart disease risk More information:

2.     Blood lipids – measures total cholesterol, HDL (good cholesterol), LDL (bad cholesterol), and Triglycerides

More information:

3.     Chemistry – levels of: iron, sodium, potassium, creatinine, glucose, etc.

More information:

4.     Homocysteine – energy, inflammation, immunity and future risk of many diseases.

More information:

5.     CRP—indicates inflammation, cancer, heart disease, diabetes, etc. indicator

More information:

6.     HgA1c Diabetes screen – blood sugar control/diabetes

More information:

7.     Ferritin level – evaluates iron level in the blood – iron overload/inflammation

More information:

8.   Gluten intolerance antibody test – for those with strange health problems and gut issues

More information:

9.   Body composition testing – percentage of body fat, water, muscle & metabolic rate

More information:

10.  TSH – free T3 and T4 – metabolic rate, weight, thyroid hormone problems

More information:

Posted on October 8, 2012 and filed under Bounce, Editorial by Dr- Wald.

Dr. Michael Wald’s list of 30 Ways for Kids To Lose Weight

1.     Identify and address psychological issues associated with eating too often and/or too much. 
  • Overweight adolescents are more likely than normal-weight children to be victims of bullying, or be bullies themselves
  • Adolescents are extremely reliant on peers for social support, identity and self-esteem
  • Being overweight isolates them from peers
  • Depression, anxiety, and obsessive compulsive disorder can also occur

For more information:

2.     Get good sleep.

  • Sleep allows their bodies to rest for the following day and is important for brain function, growth, and the immune system
  • When the body doesn’t have enough hours to rest, many things can happen:
    • Feel tired or cranky
    • Unable to think clearly
    • Hard time following directions
    • Tasks that are normally easy seem hard

For more information on ways to help kids get proper sleep:


3.     Be realistic about weight loss goals as weight loss does not happen overnight and weight loss efforts vary considerably among children and adults.

  • Setting unrealistic goals may lead to frustration, and frustration may lead to giving up on goals all together
  • Make a comprehensive plan that is gradual and easy to follow so that they feel accomplished!


4.     Use music for motivation during exercise or to precipitate exercise.

  • Exercising to music they like will make it more fun and they will be more likely to participate

5.     Consider keeping a food and calorie log.

  • This will make you, and them, more aware of what they are eating, and how much


6.     Get friends and family members to join your exercise and healthy eating efforts.

10 Ways to exercise as a family:

7.     Try and sweat a lot during exercise.


8.     Exercise for 15-minute intervals each day.

More information on getting your kid moving—the importance of exercise:


9.     Drink water before all meals.

  • Doing this helps fill the stomach, making them less hungry


10.   Don’t skip meals.

  • Breakfast, lunch, and dinner are IMPORTANT

11.   Do not NOT eat!

12.   Kids should not attempt adult weight loss programs.

13.   Eliminate all soda

14.   Eliminate all of the fruit juice

15.   Switch from regular milk to fat free or 1-2% as a beverage or in cooking

16.   Chew food thoroughly

17.   Serve food on a smaller plate

18.   Do not eat fried foods. 

  • Eat baked and broiled foods instead

19.   Replace refined carbohydrates with non-refined carbohydrates

20.   Make a chart and reward your children for specific goals.

  • Use a star chart with small rewards

21.   Have your children drink lots of water as it promotes weight loss.

22.   Remove all unhealthy foods from the house.

23.   Encourage children to eat fruit as in-between snacks.

24.   Cook healthy meals with your children

For more information on Healthy Eating: Kids Recipes:

25.   Avoid eating anything within 2 hrs of bedtime

  • This will contribute more to weight gain as calories are burned more slowly in the evening.

26.   Play at Bounce on a regular basis.

27.   Children should eat smaller portions of unhealthy foods (but not as a reward)


28.   Find another sport that your child likes.

  • Vary their activities for better results

29.   Have your child do push-ups and sit ups everyday.

30.  Create an exercise schedule that is reasonable for your child.

More information on Kid Exercises:

To schedule a weight loss appointment for you or your child please call Dr. Michael Wald at: 914-242-8844 (Ext. 1). Also visit: and for more articles on health and weight loss.


Posted on October 8, 2012 and filed under Bounce, Editorial by Dr- Wald.

Why You Need a Nutritional Interpretation of Your Blood Work

Below you will find a letter that we provide our patients that explains why nutritional interpretation of blood work is needed. Our office has recommended that you allow us to draw blood for the purpose of careful medical and nutritional interpretation.  This letter is meant to provide you with further details regarding the benefits of this combined comparison, and elucidate nutritional and medical problems often missed during routine blood interpretation .  What is uncovered is often valuable for managing health problems where standard medical interventions have fallen short.

Please be advised that we offer two types of blood interpretation:  Medical Interpretation and Nutritional Interpretation.

Medical Blood Interpretation

This type of interpretation is the most common and involves the doctor ordering blood work and examining which blood results, if any, fall within the abnormal column.  Traditional medical interpretation of blood work is disease-oriented and seeks to identify obvious abnormalities to diagnose disease conditions.

This means that doctors who have extensive training in diagnosing obvious diseases will examine blood work for the most extreme abnormalities that fall outside of the various ranges given on a blood test.  For example, a normal cholesterol range is 0-200.  If your cholesterol level is 199 for example, you may be told that your blood work is normal; and by strict definition it is normal (meaning average…but not necessarily healthy or desirable.) Finally, if you desire to know if you have a grave condition looking for blood results that fall either on the low or high end of the blood ranges is appropriate.

The problem with strict medical interpretation is that it does not identify a problem until it there is a full-blown abnormality. Many people, if not most, have persistent chronic conditions or symptoms and have been told their blood work is normal.  This is because the blood work performed was either not detailed enough and/or it has been interpolated only from a disease perspective and not also from a preventive, early detection of dysfunction perspective.

Nutritional Blood Interpretation

Standard medical blood laboratory ranges (high and low values) are essentially based on a sampling of three population groups:  blood donors, employees of corporations and hospital personnel. These “normal”  ranges represent the average unhealthy American, not ideal ranges that represent health.  For example, one must lose between 40%-80% of their kidney function before kidney tests reveal that anything is wrong.  Similarly, approximately 40% of thyroid function must be lost before blood tests show anything.   Ask yourself, “Would I rather have my blood results compared to an average population or a healthier population?”  Because our goal is to help predict and prevent health problems, we perform nutritional blood interpretation in addition to medical interpretation of each patient’s blood work.

Our office uses narrower ranges of blood values that represent values found in healthier individuals.  For example, evidence suggests that cholesterol levels between 160 and 180 are more ideal than 0-200.  We believe that tighter ranges are more appropriate for virtually all blood tests.  We refer to these tighter ranges as healthy or functional ranges.  When considered along with other information such as medical history and other testing, these ranges often allow us to find problems not apparent when looking at disease ranges (traditional blood values).  Think of it this way, if one wants to see “something coming” then using values that are tighter on the low and the high ranges would appear abnormal long before they would when compared to blood ranges that are very wide on the high and low side.

In conjunction with your health history and medical examination, nutritional interpretation of blood work is important for determining the most appropriate nutritional recommendations.  Please expect that we will recommend this type of interpretation to you each time we ask you to provide blood samples. If one wishes to find answers to chronic problems then one must considering asking different questions – this is precisely what the nutritional interpretation of blood work provides…different questions and different answers.

Thank you for trusting us and for allowing us the opportunity to go beyond the basics.

Posted on October 7, 2012 and filed under Bounce, Editorial by Dr- Wald.

Healthy Diet Basics and Unhealthy Food

1. Increase the amount of whole, unprocessed foods in your diet (fresh fruit, vegetables, whole grains, beans, raw nuts and seeds), relative to the amount of processed foods you consume (pasta, bread, packaged foods). Suggestion: Switch from white bread to whole wheat or multigrain.

2. Diversify your diet by including new and different foods in your diet each week.  Rotate the foods you eat so that you do not consume a given food every day.  The foods should not be processed, fried or contain added sugars and preservatives.

Suggestion: At the very least, eat one or two new and healthy foods per week and increase from there. Focus on adding new foods as opposed to removing everything that you currently eat. Overtime your diet will transform for the better!

3. A fat free diet is not healthy!  Fat should constitute 20-30% of your total diet generally speaking.  Limit saturated fats (fast found in animal products) to less than 10% of your daily diet.  Avoid fried foods, hydrogenated or partially hydrogenated oils and cottonseed oil (read the label).  Healthy oils to consume include:  unsaturated essential omega 3, omega 6 and omega 9 fatty acids found in flax seed oil and seeds, olive oil (cold pressed, virgin, imported and in a tin to protect from light), canola oil, salmon, cod, tuna, mackerel, currants, raw nuts and seeds (roasting the nuts and seeds saturates the oils in them and this is not at all healthy).  Store oils and nuts/seeds in the refrigerator.  Roasted nuts and seeds contain saturated fats that put on weight and increase your risk of heart disease, cancer and other degenerative conditions.

Suggestion: Eat avocados, use fresh olive oil in salads and cooking, eat raw nuts and seeds. Eat baked or broiled salmon

4.      Eat a high fiber diet by consuming a lot of vegetables, fruits, whole grains, beans, nuts, and seeds, and minimizing your intake of meats and refined foods (i.e., desserts, table sugar, candy).

Suggestion: Exchange meats for chicken, turkey and fish.  Limit fish to no more than once per week or less if you are overweight and has hypercholesteremia (high blood fats).

5.      Ensure you eat sufficient protein each day (about 15-20% of your diet).  Good protein sources include lean meats, poultry, fish, eggs, soy products, beans, low-fat dairy products, nuts and food combining of grains/beans/vegetables.

6.      Decrease or eliminate refined and processed sugars from your diet.  As a substitute, use natural, unprocessed sugars high in the vitamins and minerals needed to help digest them, including 100% pure maple syrup, fruit-only jams, fresh fruit, honey, molasses, barley malt, brown rice syrup and carob.

Suggestions: Not all sugar is the same. Sugar found in most desserts and table sugar (sucrose) is called simple sugar; simple sugar consumption (even in small amounts) is known to cause inflammation in the body, increase blood fats, promote weight gain, reduce ability to loose weight and increase your risk of developing these and other diseases: diabetes, heart and vessel disease, hypertention, cancers, autoimmune disease, chronic fatigue, etc.

7.     When you eat healthy carbohydrates do not eat them alone.  Instead, add proteins to all of your meals and snacks.

Suggestion: Protein will slow down the absorption of carbohydrates helping to level out blood sugar. Fluxuations in blood sugar can cause attention deficit, fatigue, slow metabolism and increase disease risk.

8.     Add sea salt to your regular diet to help keep your adrenal glands in shape.

9.      Drink plenty of water each day (body weight divided by 2, multiplied by 0.8 is the number of ounces your body needs, more if you are exercising).  Avoid caffeinated and carbonated beverages; caffeine is a diuretic (loss of fluids and minerals) and carbonated soft drinks leach calcium from bones).  Herbal teas, fresh vegetables and fruit juices are healthy to consume.  Diluted bottled juices and naturally decaffeinated beverages are OK in moderation.

10.     Eat several small meals throughout the day instead of two or three large meals.  Smaller meals spaced fairly evenly throughout the day help balance blood sugar levels and each the stress of digestion.

11.     Chew your food thoroughly.  Chewing signals the “feeding centers” and “satiety” centers in your brain telling you when you are full so you do not overeat.  Chewing also aids the digestive process starting in the mouth and signals the rest of the gastrointestinal tract to “get ready” food is on the way.

12.     Consider not drinking fluids of any kind with your meals or at least sipping fluids as opposed to gulping them down in large volumes.  Fluids can dilute digestive juices impairing optimal digestion of foods.

13.     Do not eat when you are stressed or on the run.  Proper digestion involves activated a part of your nervous and digestive system which is active during a more relaxed state (i.e., like during a meal).  A different part of the nervous system is activated when you are up-and-around which is not conducive to optimal digestion of foods.

14,   Eat every two hours.  Small meals consumed throughout the course of the day balances blood sugar. Problems with blood sugar promote weight gain, diabetes and cardiovascular risk and other health problems.

15.     Supplement a healthy diet with a good quality multi-vitamin/mineral complex and other nutrients indicated by your individual health needs

Suggestion: Have nutritional and medical laboratory work performed to find out more exactly the nutrition that you require as an individual.  See: for more information.


Posted on October 7, 2012 and filed under Bounce, Editorial by Dr- Wald.

Why Take Nutritional Supplements?

  • The average American consumes below the RDI/RDV (Recommended Daily Intakes and Values) values of several important nutrients.  Nutritional deficiencies are very common and contribute to many varied diseases and compromised quality of life.
  • The RDI/RDV values represent the lowest levels of nutrients required to prevent deficiency in a certain segment of the population.  These values DO NOT represent IDEAL levels of nutrition – just the minimum not to prevent a deficiency disease!
  • Optimal health generally requires higher amounts of nutrients (optimal amounts).  A high quality diet is necessary, a multivitamin and sometimes other nutrients depending upon your age, your level of health, genetics and other factors.
  • Thousands of scientific studies have demonstrated that many common degenerative diseases can be prevented with optimal levels of nutrition.  YOU ARE NOT WHAT YOU EAT! You are what you absorb what you eat! Many people do not absorb nutrition from there foods and do not know it until it is too late.
  • You would have to consume large quantities of foods to make up for some nutritional inadequacies that nutritional supplements can correct.  A nutritional blood test and consultation with a clinical nutritionist can help!
  • Nutritional supplements provide concentrated amounts of nutrients that even very large amounts of foods cannot meet.  Thousands of scientific studies have proved the value of nutritional supplements based on individual health needs and goals.
  • Nutritional supplements provide reliable amounts of nutrients.  A balance of healthy foods and nutritional supplements may be the ideal way to go for some people.
  • For long-standing and acute problems nutritional supplements provide the potential for faster results than foods alone often can.
  • Certain dosages of supplements are meant for meeting one’s daily nutritional needs along with diet.  Other supplement dosages may be necessary for certain health problems.  You have unique nutritional requirements that can be determined by a qualified clinical nutritionist and sometimes blood tests.
  •  Higher dosages of supplements may allow one to “catch-up” with, and reverse, years of nutritional deficiency and health problems resulting from them.
  • Nutritional supplementation can allow the practitioner to determine which nutrients are most important for your health problem(s); one can isolate single nutrients with supplements, but not from the diet.
  • Optimal nutrition from foods, and use of nutritional supplements, can help many medical problems and work together with medical treatments. A well-nourished person heals better!
  • If you feel that you cannot adjust your dietary intake and lifestyle appropriately, nutritional supplementation may help promote health in spite of these difficulties.
  • Supplements provide a convenient way to improve and increase the nutritional content of your diet.  Sometimes it is easier to take a calcium, iron or vitamin C pill than to eat an extra serving of turnips (for calcium), dark green leafy vegetables (for iron) and fruits & vegetables (for more vitamin C). Foods are fundamental, but you require more than you can consume in a reasonable diet consider appropriate nutritional supplements.
  •  Not all nutritional supplements are alike, and you have been prescribed specific dosages and forms of nutritional supplements.  Always use nutritional supplements that are recommended by a trained health professional. Pharmaceutical grade nutrients are almost always better than most store-purchased nutritional supplements.
  • Do not add other supplements unless approved by your health care provider.  Changing your supplement “recipe” is similar to changing your prescription medication; unintended effects or no effects may result.


This information is for educational purposes only and is not to be used in place of sound medical and nutritional health advice provided by a qualified health care provider.


Posted on October 6, 2012 and filed under Bounce, Editorial by Dr- Wald.

Food for Healthy Packed Lunches

Dr. Michael Wald, Board Certified Nutritionist, Certified Dietician Nutritionist. Director of Integrated Medicine of Mount Kisco, P.C / 914-242-8844 (Ext. 1) / /

Around half of all children take their lunch to school – that’s 5.5 billion packed lunches every year. Unfortunately, many of them are unhealthy!

According to a Food Standard’s Agency study, nine out of 10 packed lunches contain foods high in sugar, salt and saturates and fewer than half contain fruit. Here’s how to pack a nutritious lunch for your kids…

  • Use wholegrain or whole meal bread, rolls and pitta and try ciabatta, mini baguettes, bagels and raisin or sun dried tomato bread for variety
  • Pack pasta or rice salads instead of sandwiches from time to time
  • Cut fat by using less butter, spread or mayo in sandwiches and choose low-fat fillings like lean ham, turkey, chicken, tuna in water, cottage cheese, Edam or banana
  • Add two portions of fruit – don’t just stick to apples and pears, though. For variety, add grapes, fruit salad, a slice of melon, a small box of raisins or a can of fruit in juice
  • Include cherry tomatoes, carrot and pepper sticks and add salad to sarnies
  • In the winter, fill a flask with vegetable, tomato or carrot soup – or even a casserole or stew.
  • Replace cakes, biscuits and chocolate with scones, fruit bread or low-sugar cereal bars (check the labels)
  • Swap fizzy drinks for water, unsweetened fruit juice, fruit smoothies, cartons of semi-skimmed milk or unsweetened yogurt drinks.

Healthy Snacks for Children and Teenagers

  • Fresh fruit – chop it into bite-sized pieces for young children to make it easier to eat or buy packs of ready-prepared fresh fruit slices or chunks
  • Mini boxes of dried fruit such as raisins or small packs of apricots or mixed fruit
  • Small packs of chocolate-covered raisins or nuts (avoid giving nuts to young children because of the risk of choking)
  • Chopped up vegetables such as carrot, celery and pepper sticks and cherry tomatoes with a favorite dip (look for those low in salt and fat if you’re buying ready-made dips)
  • Fresh popcorn made without salt or sugar
  • Whole meal toast with peanut butter and banana or low-fat soft cheese and tomato
  • Fruit smoothie
  • Unsweetened yogurt drinks or a pot of low-fat fruit yogurt or fromage frais
  • High-fiber cereal with semi-skimmed milk
  • Whole meal sandwiches filled with lean meat, chicken, tuna in water, cheese or egg and salad.
  • Small packets of unsalted nuts and seeds – try mixing with dried fruit.



Posted on September 26, 2012 and filed under Bounce, Editorial by Dr- Wald.