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Monday 8:30am - 5:30pm Tuesday 8:30am - 6:30pm Wednesday 8:30am - 5:30pm Thursday 8:30am - 6:30pm Friday 8:30am - 5:30pm Saturday 9am - 3pm

The Khader Center

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The Khader Center

You are a unique individual. You need a unique nutrition plan to reach your goals. Dina Khader is known as one of the best nutritionists in the USA.

Knowledgeable, compassionate, and effective, Dina uses Zyto Bioenergetic testing to get a complete picture of each individual’s physical and emotional health. Her patients love the way she helps them identify important issues and develops a unique protocol to guide them into better outcomes. Contact Dina’s office today for more information!

02/16/2026

Breathwork for Longevity: Join us via Zoom with Guest Expert Joe Somodi

Hello Everyone,

Many of you have asked about my personal routine for stress resilience and vitality. A vital part of that has been my work with Joe, an expert in breath health.

We are thrilled to bring Joe’s expertise to The Khader Center community via Zoom. If you are new to virtual sessions, rest assured: breathwork is one of the most effective modalities for remote learning. Because the focus is internal, being in your own quiet space actually enhances the physiological results.

Joe has nearly two decades of experience , and I am confident his expertise will provide you with the same clarity and health benefits I have experienced.

To Your Health,
Dina Khader

___________________________
Hi there, Coach Joe here.

Most people spend a lot of time working on their health, but almost no time checking the one thing they do 20,000 times a day.

Their breathing.

That matters because breathing is not just air. It’s a signal. It shapes how steady you feel, how clear you think, how well you recover, and how much capacity you have for work, training, and life.

That’s why I’m inviting you to This Changes Everything.

This workshop isn’t about life hacks or band-aid approaches. It’s about building a stronger foundation of breathing. You’ll learn what functional everyday breathing looks and feels like, how to spot what’s helping or hindering, and how to train a calmer, more efficient default you can return to under stress.

If you’ve been feeling wound up, tired, distracted, or “on” all the time, this is for you. You don’t need to wait for burnout or a breaking point to make a change. You can start building steadiness now, with training reps that add up.

Join us for This Changes Everything:
Register here: https://www.joesomodi.com/workshops
-Price: $50 per person
-Date: March 25th at 5pm EST
-Location: Zoom link

If you come, bring a notebook and an open mind. You’ll leave with clear takeaways and simple practices you can use right away.

Hope to see you there,

Joe Somodi
Elite Breathing
elitebreathing.com | joesomodi.com

02/06/2026

How The Extreme Cold Depletes The Body

Extreme cold is more than just an inconvenience; it is a significant physiological stressor. When temperatures drop, your body enters a "high-alert" metabolic state to maintain a core temperature of 98.6°F, which rapidly depletes your internal resources.

Here is how the cold impacts you and how to strategically defend your health this weekend.

1. How the Cold Depletes Your Body:

The body prioritizes the survival of vital organs (heart, lungs, brain) by withdrawing blood from the extremities—a process called peripheral vasoconstriction.

-Metabolic Burn: Your basal metabolic rate can increase significantly as your body generates heat through shivering and chemical thermogenesis. This burns through glucose and glycogen stores rapidly.
-Dehydration: Cold air is extremely dry. Every breath you take requires your body to warm and humidify that air, leading to "insensible water loss." Furthermore, cold suppresses the "thirst signal," making you dehydrated without feeling thirsty.
-Mineral Drainage: Stress on the cardiovascular system can lead to an increased loss of electrolytes like Magnesium and Potassium as the heart works harder to pump thicker, cold-constricted blood.

2. Dressing for Defense: The Rule of Three:

To prevent heat loss, you must manage moisture and airflow using three distinct layers:

-The Base Layer (Moisture Wicking): Wear synthetic fabrics or Merino wool. Avoid cotton, which absorbs sweat, stays cold, and can lead to hypothermia.
-The Middle Layer (Insulation): This layer traps air. Down, fleece, or heavy wool are best. This is where your body heat is stored.
-The Outer Layer (Weather Protection): A windproof and waterproof shell. This weekend, windproofing is more important than thickness to prevent convective heat loss. This is when the cold wind removes the heat shield surrounding your body.

Pro-Tip: Don’t forget a neck gaiter or a beanie. The neck and head are highly vascular and lose heat faster than almost any other part of the body.

3. Nutritional Fuel: Warming from the Inside:

In extreme cold, your body needs "slow-burn" fuel and thermogenic foods.

-Complex Carbohydrates & Fats: Now is the time for stews, root vegetables, and healthy fats (avocado and organic butter). These provide the long-term energy needed for thermogenesis.
-Thermogenic Spices: Incorporate Ginger, Cayenne, and Turmeric. These encourage "vasodilation" (improved blood flow) and help move warmth to your fingers and toes.
-Hydration: Drink warm liquids—herbal teas or hot water and Premier Aloe powder —rather than ice water. Avoid excessive caffeine and alcohol, as both can actually accelerate heat loss by dilating blood vessels near the skin.

4. Strategic Supplements for Cold Stress:

To support your system through this cold snap, focus on circulation and mitochondrial support:

-Magnesium: Essential for keeping blood vessels relaxed and preventing the "tightness" that comes with cold-induced stress.
https://shop.dinakhader.com/search.php?search_query=magnesium
-Vitamin C and Zinc: Cold weather stresses the immune system. Supporting your white blood cells now prevents the "post-cold-snap" flu.
https://shop.dinakhader.com/plant-vitamin-c-premier/?searchid=6249&search_query=vitamin+C
https://shop.dinakhader.com/supplements/hi-potency-zinc-chelate.html?searchid=6250&search_query=zinc
-Omega-3 Fatty Acids: These help maintain blood fluidity, making it easier for your heart to pump blood through constricted vessels.
https://shop.dinakhader.com/epa-dha-softgels/?searchid=6251&search_query=omega+3
-Organic Chestnut Pollen: This is an excellent "winter superfood." It is rich in B vitamins and enzymes that support energy production (ATP), helping your cells generate the heat they need to stay warm.
https://shop.dinakhader.com/food/organic-chestnut-pollen.html?searchid=6253&search_query=chestnut+pollen

If you have any questions about how The Khader Center can help your body fight extreme cold temperatures, please do not hesitate to call the office at (914) 242-0124.

Wishing All Of You Continued Great Health,

Dina Khader

02/03/2026

February Is Heart Health Month

February is Heart Health Month—the perfect time to focus on foods that support circulation, reduce inflammation, and provide lasting energy.

The Heart-Healthy Toolkit

-Antioxidant Power: Leafy greens, berries, and organic green tea help protect your arteries from oxidative stress.
-The Omega Edge: Wild-caught salmon and walnuts provide the essential fats your heart needs to thrive.
-The Gut-Heart Axis: A healthy microbiome (supported by probiotics) is key to managing systemic inflammation.

A Smart Way to Indulge:

High-quality dark chocolate contains flavonoids that help blood vessels relax and improve blood flow. Dina has expertly formulated our February collection to pair these benefits with organic, functional ingredients:

-Plain, Matcha & Raspberry Truffles: A potent dose of catechins and polyphenols for cardiovascular support. https://shop.dinakhader.com/search.php?search_query=truffles
-Probiotic Chocolate Bark: Supports Microbiome digestive health while satisfying your sweet tooth.
-Dark Chocolate Hearts: Nutrient-dense flavors like Cherry & Lavender or Green Tea & Lemon. https://shop.dinakhader.com/search.php?search_query=chocolate%20hearts

Treat your heart (or someone you love) to a nourishing indulgence. Visit the front desk or our website to explore Dina's seasonal favorites.

Contact my front desk team at 914-242-0124 with any questions.

Wishing All Of You Continued Great Health,

Dina Khader

01/20/2026

The Invisible Load We All Carry

Environmental toxins are often missed by clinicians when helping patients heal. Not because they are not important, but because they accumulate quietly, over years, beneath the surface.

Environmental toxins build up in the body and are stored in fat tissue, bone, the liver, and even the brain. These include common exposures such as phthalates, BPA, pesticides, lead, fluoride, heavy metals, mold toxins, and alcohol metabolites. Individually, many of these are considered “low-level” exposures. Collectively, they create a significant total body burden.

Your body is remarkably resilient—but it was never designed to process a constant stream of modern chemicals day after day, year after year.

Consider a typical morning routine:

- Sleeping on a mattress treated with flame retardants
- Showering with personal care products containing phthalates and parabens
- Eating breakfast with pesticide residues and plasticizers from food packaging
- Drinking municipal water with trace pharmaceuticals and heavy metals
- Commuting through air filled with VOCs from vehicle exhaust and industry

Each exposure may fall within what’s labeled “acceptable.” But acceptable does not mean harmless when exposures are cumulative. This is where many health plans fall short.

Functional medicine understands the problem. Functional and integrative clinicians recognize that environmental exposures matter. The real challenge is not awareness—it is implementation. Reducing total toxic load requires intentional, stepwise support of the body’s detoxification systems.

The good news: detoxification works! Research from the Integrative Practitioner online journal, written by Peter Kozlowski, MD, and clinical experience show that environmental burden responds to targeted intervention:

- Switching to organic foods can reduce urinary pesticide metabolites by up to 89% in as little as one week
- Targeted binders can interrupt enterohepatic recirculation, preventing toxins from being reabsorbed
- Sauna therapy and regular exercise help mobilize and eliminate fat-soluble toxins through sweat and circulation

Detoxification is not about extremes or “cleanses.” It is about significantly reducing the load, improving elimination, and giving your body the support it needs to heal more efficiently. If symptoms persist despite “doing everything right,” environmental burden may be the missing piece.

If you have any questions about how The Khader Center can help with targeted intervention to reduce your environmental burden, please do not hesitate to call the office at (914) 242-0124.

Wishing All Of You Continued Great Health,

Dina Khader

01/12/2026

Breath Training With Coach Joe

Hello Everyone,

I have personally worked with Joe in developing both a meditation practice and a deep breathing practice. I am taking this opportunity to introduce Joe and trust that his expertise will guide you too in your journey.

Wishing All Of You Continued Great Health,
Dina Khader
_______________________________________________________

Happy New Year! Coach Joe here.

This time of year, we all think about the usual resolutions: get stronger, eat better, sleep more, stress less. Here’s one that almost no one puts on the list, even though it supports every one of those goals.

Upgrade your everyday breathing.

Not “breathwork.” Not a big, intense routine. I mean the way you breathe all day, every day, without thinking. That pattern is either building more ease in your body, or adding quiet strain you carry into your work, your relationships, your workouts, and your sleep.

And if you did not make that resolution on January 1, it’s not too late. You can start right now.

Here’s a simple test, then a reset:

The test (10 seconds):

Take one normal breath in and out through your nose.
Ask: did the air make your chest go up first, or did it spread wide and low into the ribs and navel?

If it went up first that is one sign of an unhealthy breathing pattern.

The reset (45 seconds):

1. Mouth closed. Breath through the nose.

2. Make the inhale soft and gentle.

3. Make the exhale slow and complete, without force.

4. On each inhale, let less air come into the body.

5. On each exhale, let your ribs drop and your shoulders soften.

6. Keep the breath quiet, almost hidden.

Stay with this for 6 to 8 breaths.

Then notice what shifts: your jaw, your shoulders, your belly, your thoughts. Those small shifts add up when you practice them each day.
I’ll be teaching a few online workshops this spring that build these skills step by step:

· This Changes Everything (March 25th)

· The Science of Better Breathing (May 6th)

I’ll share more details soon. For now, if you want a New Year reset that supports every other goal, start with the one thing you do all day long - breathing.

Peace out,

Coach Joe
coachjoe@elitebreathing.com
Elite Breathing Coach
www.elitebreathing.com | www.joesomodi.com

01/03/2026

Wishing you a healthy and vibrant 2026!

Holiday Hours

Wednesday, December 31st
8:30am - 3:00pm

Thursday, January 1st
CLOSED

Friday, January 2nd
8:30am - 5:00pm

12/23/2025

Happy and Healthy Holidays!

Holiday Office Hours

Wednesday, December 24, 2025 - Christmas Eve
8:30am to 3:00pm

Thursday, December 25, 2025 - Christmas Day
CLOSED

Friday, December 26, 2025
8:30am - 5:00pm

Wednesday, December 31, 2025 - New Year's Eve
8:30am to 3:00pm

Thursday, January 1, 2025 - New Year's Day
CLOSED

Friday, January 2, 2025
8:30am - 5:00pm

Wishing All Of You A Spectacular Holiday Season!
Dina Khader

12/22/2025

Healthy Christmas Cranberry Quinoa Salad

This healthy cranberry quinoa salad recipe makes a wonderful side dish! Full of vegetables, cranberries, seeds and a fresh lemon dressing, it is easy and tasty. Gluten free and vegan!

Prep Time: 20 minutes
Cook Time: 20 minutes
Servings: 4-6 servings

Ingredients:

*Always use organic ingredients whenever possible!*

Quinoa:

-1 cup red quinoa
-2 cups water
-¼ teaspoon sea salt

Vegetables and Seeds:

-½ to 1 small onion finely chopped
-1 stalk celery chopped plus 2 tablespoons finely chopped celery leaves
-1 medium carrot finely chopped
-½ cup unsweetened dried cranberries
-2 tablespoons raw pumpkin seeds
2 tablespoons raw sunflower seeds

Dressing:

-¼ cup lemon juice
-¼ teaspoon lemon zest
-¼ cup plus 1 tablespoon organic extra virgin olive oil
-½ teaspoon sea salt

Instructions:

1) Rinse the quinoa then place it in a saucepan with the water and 1/4 teaspoon of sea salt. Bring to a boil over medium-high heat. Once boiling, reduce heat to low and cook 15 minutes or until all the water has been absorbed. Remove from heat and cover. After five minutes, fluff the quinoa and set aside.

2) To a large bowl, add the onion, celery and celery leaves, carrot, cranberries, pumpkin and sunflower seeds.

3) Whisk the ingredients for the dressing together and pour over the vegetables. Stir in the quinoa and mix well until quinoa and vegetables are coated in the dressing. Serve cold or at room temperature.

Wishing All Of You A Happy And Healthy Holiday Season,
Dina Khader

12/18/2025

Healthy Hanukkah Side Dish: Rainbow Roasted Root Vegetables with Pomegranate & Tahini

This recipe will look stunning on any holiday table. It is naturally vegan and gluten-free and bursting with antioxidants. This recipe serves 8-10 people as a side.

Ingredients:

3 medium organic beets (golden or red), peeled & wedged
4 large organic carrots, oblique cut
3 organic parsnips, oblique cut
2 large organic sweet potatoes, wedged
1 large organic red onion, wedged
3 Tbsp organic olive oil
1 tsp sea salt
1 tsp cumin + 1/2 tsp cinnamon
Seeds of 1 organic pomegranate
1/4 cup toasted pumpkin seeds
Fresh mint or parsley

Tahini-Maple Drizzle:

3 Tbsp raw tahini
1 Tbsp fresh squeezed lemon juice
1 Tbsp pure maple syrup or raw honey
2-3 Tbsp warm water
Pinch of sea salt

Instructions:

1) Preheat oven to 375° F.

2) Toss vegetables with olive oil, salt, cumin, and cinnamon. Spread in a single layer on two sheet pans (do not crowd).

3) Roast 35 minutes or longer, stirring once, until caramelized and tender.

4) Whisk tahini dressing until pourable.

5) Arrange roasted veggies on a platter, scatter pomegranate seeds and toasted nuts, drizzle with tahini sauce, and finish with fresh herbs. Enjoy!

Wishing All Of You A Healthy And Happy Holiday Season,

Dina Khader

12/08/2025

Dina Interviewed By Westchester Magazine

https://westchestermagazine.com/life-style/reduce-stress/

I am thrilled to share that I was recently featured in Westchester Magazine’s Lifestyle section in an article on "How to Reduce Stress and Support Healthy Living in Westchester."

In the piece, I discuss “The Antistress Diet,” a practical, nutrition-based approach to lowering stress and improving sleep quality. I offer simple, science-backed strategies you can start using today, including:

🥦 Load up on produce: Enjoy at least one cup of organic, non-starchy veggies (like leafy greens, broccoli, or zucchini) with healthy fats and high-quality protein such as fish, grass-fed beef, or pasture-raised chicken.

🥕 Dip raw veggies: Skip store-bought dressings and pair your veggies with homemade hummus, salsa, or guacamole to avoid inflammatory oils.

🍎 Snack smarter at night: Trade sugary treats for nourishing options like coconut yogurt with berries or apple slices with sunflower seed butter for better sleep.

🧘‍♀️ Try alternate nostril breathing: I recommend this calming breathing practice to help your body unwind and prepare for sleep. Just a few minutes before bed can make a real difference!

You can read the full article here:
👉 How to Reduce Stress – Westchester Magazine:https://westchestermagazine.com/life-style/reduce-stress/

I hope these tips help you feel more balanced and at ease in your daily life. If you have any questions, please do not hesitate to call the office at (914) 242-0124.

I Hope You Are Enjoying A Healthy Late Fall,

Dina Khader

11/25/2025

Dina's Healthy Raw Cranberry Recipe For Thanksgiving

Cranberries show up every fall, and Thanksgiving is a great time to use this seasonal fruit. They are naturally tart, packed with antioxidants, and known for supporting urinary tract health, immune function, and reducing inflammation. Their bright red color and sharp flavor add freshness and nutrients to holiday meals.

This healthy cranberry recipe uses simple, wholesome ingredients and just a little sweetener so the fruit's natural taste stands out.

Ingredients:

-1 package fresh organic cranberries, rinsed
-1 Medium organic orange, washed
-Date sugar (https://shop.dinakhader.com/date-sugar-powder/), to taste. If not available use organic honey (https://shop.dinakhader.com/food/honey/)or maple syrup

Instructions:

1) Do not peel the orange, cut it in 8 pieces, removing all seeds. In your blender, macerate without turning into a paste.

2) Wash your fresh organic cranberries and place them in the blender. (If frozen, rinse them in warm water to defrost.)

3) Add date sugar and blend just enough to crush the cranberries. Test and add sugar if necessary.

Wishing All Of You A Happy Thanksgiving,
Dina Khader

11/24/2025

Happy Thanksgiving from me and my team! Our holiday hours are:

Wednesday, November 26
8:30am - 5:00pm

Thursday, November 27
CLOSED

Friday, November 28
8:30am - 5:00pm

Saturday, November 29
9:00am - 3:00pm

Contact my front desk team at 914-242-0124 with any questions.

Wishing All Of You Continued Great Health,
Dina Khader

Address

4 Smith Avenue
Mount Kisco, NY
10549

Opening Hours

Monday	8:30am - 5:30pm
Tuesday	8:30am - 6:30pm
Wednesday	8:30am - 5:30pm
Thursday	8:30am - 6:30pm
Friday	8:30am - 5:30pm
Saturday	9am - 3pm

Telephone

(914) 242-0124

Website

http://www.dinakhader.com/

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