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What I Learned

Last month's 10-day trip on the Holistic Holiday at Sea was exhilarating, inspiring, and somewhat exhausting! The best part was meeting the many knowledgeable and like-minded people--it was an expansive community of health! Here are my notes from some of the lectures.


Michael Klaper, M.D. His website has free videos on a range of subjects.



  • NOT a calcium deficiency, NOT a nutritional disease. Instead, largely a lifestyle disease of atrophy of bones brought on by lack of weight-bearing movement.

  • Standard Western diet generates acids and lacks essential nutrients, accelerating bone weakening (i.e. salt, carbonated drinks, stress, animal foods, alcohol, cigarettes, acid-blockers, excessive steroids or thyroid hormones).

  • Can be reversed. Bones are alive; have blood vessels. Osteoblasts create new bone. “Using your bones against gravity stimulates osteoblasts and makes bones stronger.” More use = bigger, stronger bones.

  • DEXA measures density NOT strength.

  • Weight-bearing movement and exercise vital. Ex: walking with weighted vests, yoga, resistance bands.

Vitamin D levels important:

  • Dr. Susan Brown website Better Bones

  • Vitamin D levels equal or greater than 60 ng/mL helps prevent bone loss -- and breast cancer (Lappe et al., 2007; McDonnell et al, 2016).



  • Kidneys retain water (fyi: cubic foot water = 62 lbs).

  • Can create edema in artery walls: “You’re as old as your arteries.

  • Too much salt turns on genes that can promote autoimmune diseases.

  • Need only ¾ tsp. salt daily.

  • Salt substitutes: citrus, vinegars, spices & herbs.

  • Tip: cut saltiness of soy/tamari sauces by adding equal amount water.


  • Fat (subcutaneous) secretes estrogen.

  • Intra-abdominal fat fuels inflammation.

  • Carbohydrates provide “clean” fuel/energy. Whole carbohydrates-- 3% turn to fat, rest is burned by body.

  • All whole foods have some fat & sugar.

  • Easier for body to burn sugars, as opposed to fats.

  • Fat/oils slow down blood flow to organs.

  • Coconut oil = 85% saturated fat.

  • Few drops (i.e. 1 tsp.) flax or sesame oil okay if no coronary heart disease.

  • Salad dressing idea: put mixture of vegetables & fruits in high-speed blender.

  • Eating sugar as a food ages the body.



  • 30 years ago, 1/11 women had breast cancer; today 1/8 women

  • Are we getting better (or, too good) at diagnosing??

  • Primary prevention is WFPB diet; secondary is mammogram.

  • 2,000 mammograms = 1 life saved; 200 false alarms.

  • US Preventive Services Task Force recommends no prostate screening; biennial mammograms.

Dr. Weiss recommends his breast cancer patients eat daily:

  1. flax seed (lignans) = 3 tbsp. daily

  2. soy (genistein phytonutrient) = 1 c. soy milk or ½ cup soy beans

  3. tomatoes (lycopene phytonutrient) = eat tomatoes w/ healthy fat, such as nuts or seeds (fat soluble vitamins)

  4. mushrooms (aromatase inhibitors block estrogen) = 5 cooked button mushrooms (carcinogen in raw)

  5. cruciferous veggies (isothiocyanates sulphane) = 8-16 raw cruciferous or 1½ cups broccoli sprouts; eat raw b/c biting releases beneficial cancer-fighting compounds, frozen not same.

  6. beets (steamed) battle bad bile acids


David Blyweiss, M.D.


  • Chew food until smoothie-like consistency; count to 6 when chewing; chew before swallowing--need time for salivary glands to begin working.

  • Eat at least 3 hours before sleeping.

  • 90% serotonin the brain uses is made in gut, thus food affects mood.

  • Gut Flora: friendly vs. unfriendly bacteria.

  • Heating foods above 115 degrees destroys enzymes for maximum absorption; he recommends 60-70% raw; 30% cooked.

  • Standard nutrition education operates on model of deficiency.

  • There’s no “perfect” diet, BUT what is best? Which one is nutritionally superior? It's a Whole Food Plant-Based (WFPB) diet.


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