- Choose a practitioner Pick a Practitioner and contact them. They will guide you through the process of how to send in a hair mineral analysis.
- Hair Cutting Instructions:
1. SHAMPOO YOUR HAIR THE SAME DAY, OR THE DAY BEFORE SAMPLING IT. Cut sample 1 to 24 hours after washing. Use a plain shampoo if possible. Preferably do not add conditioner or any other products on the hair after washing it on the day you will take the sample. AVOID sending dirty, sweaty or greasy hair.
2. CUT HAIR FROM ANYWHERE ON THE HEAD AND AS CLOSE TO THE SCALP AS POSSIBLE. It matters little where on the head you cut it. The way to avoid bald spots is to cut several small samples and combine them. If you cannot use head hair, the second best is beard hair. Underarm is ok also. Please do not send in pubic hair because it is not as accurate.
3. SET EACH SAMPLE DOWN ON A DESK OR TABLE. MEASURE ABOUT 1 INCH OR 2 CENTIMETERS FROM THE CUT END NEAR THE SCALP. CUT OFF AND DISCARD ANY HAIR THAT IS MORE THAN ABOUT 1 INCH OR ABOUT 2 CENTIMETERS LONG FROM THE SCALP END. Shorter hair is excellent, and the shorter the better, in fact. AVOID SENDING HAIR THAT IS LONGER THAN 1 TO 1.5 INCHES LONG. Also do not send hair cut from the ends of long hair. It will skew the results.
If you shave your head cut hair with a clean electric razor. Save the clippings in a paper envelope and then razor cut it again in a week or so, and repeat perhaps a few times until you fill a tablespoon with hair or tip the scale if you have a paper scale to weight hair (email or call me and I can send one to you).
4. SEND ENOUGH HAIR. The lab requires 125 mg of hair. If you have a paper scale (call or email me to send one to you) here is a video on how to use: How to Use Hair Sampling Scale. Otherwise, please completely fill a tablespoon with hair. Then place the hair sample in a envelope and write your name, age and gender on it. AVOID SENDING HAIR IN PLASTIC BAGS OR ALUMINUM FOIL.
5. PRINT YOUR NAME, AGE AND GENDER ON THE HAIR SAMPLING ENVELOPE.
TINTS AND DYES. These rarely affect the test because they do not contain any minerals. Therefore, you may sample dyed hair.
PERMANENTS OR BLEACHED HAIR. These treatments somewhat alter the structure of the hair. Sample the hair before a treatment or wash the hair for at least a few weeks before sampling the hair.
IF YOUR HOME HAS A WATER SOFTENER. Before sampling hair you must shampoo it four times with unsoftened tap water or reverse osmosis water from the supermarket.
By Dr. Kneale
An outbreak of the new coronavirus (transmitted from animal to human like the Bird and Swine Flus) was identified in December 2019 in China. Designated 2019-nCoV, the virus was declared a public health emergency by the WHO (World Health Organization) on January 30th, 2020.
Our Immune System
Our immune system works to protect us from harmful bacteria, viruses, parasites and fungi. If our immune system is not functioning well, we will be more susceptible to ANY type of infection.
The hype in the social media is creating a great amount of fear without giving a solution. Fear alone can affect our immune system in an unhealthy way.
Instead of being fearful that we will contract a new virus, it is healthier to focus on what we can do to prevent it altogether, which is supercharge your immune system.
Our immune system is part of a magnificent orchestra of special organs and cells that fight infection. It consists of:
- Lymphatic system: a network of tubes through-out our body that helps to eliminate bacteria and bad cells such as cancer cells. This system includes the lymph nodes, lymph vessels and lymphocytes (type of white blood cells).
- Spleen: blood filtering/storing organ that destroys damaged red blood cells and filter out viruses and bacteria in our blood.
- Thymus: produces a hormone called Thymosin that stimulates the production of T-lymphocytes (T cells). T cells are a type of white blood cell that protects our body from viruses, bacteria and other threats.
- Bone marrow: where all blood cells are made including white blood cells.
- White blood cells: made in our bone marrow and are part of the lymphatic system.
- Antibodies: help the body recognize a toxin or microbe and mark it for destruction.
- Complement system: proteins that support the antibodies.
One of the best ways to fight off an infection (or not get it at all) is to power up your immune system. The mineral balancing programs we offer do just that. From your hair tissue mineral analysis we can recommend a specific diet, precise vitamins and minerals, and detoxification protocols to increase your energy level which in turn boosts your immune system. Here is a link to our Mineral Balancing practitioners if you would like to get started. Not ready to start a mineral balancing program? See below for a powerful list of suggestions to help you get started now.
10 Natural Ways to Supercharge Your Immune System
1) Near Infra-red Sauna
After 15 years in my practice I have seen the incredible healing benefits of this sauna! It can rid the body of heavy metals, chemicals and acute/chronic infections. It is a must for helping our body deal with the day to day toxic load we pick up from food, water, air and others.
Every home should have a near infrared sauna.
This is the only near infrared sauna I recommend because it has been tested for outgassing and is the only UL approved near infrared sauna in the United States. All accessories are manufacturer UL, CE, and RoHS lab tested and certified to ensure user safety and the highest medical-grade quality. The lamp and radiant sauna tents do not outgas any harmful chemicals or toxic metals during use.
I realize that some of us still struggle with sleep (here is an article on ideas to help improve sleep 17 Natural Way to Beat Insomnia).
Without sufficient sleep, your body makes fewer cytokines, a type of protein that targets infection and inflammation, effectively creating an immune response. Cytokines are both produced and released during sleep, causing a double whammy if you skimp on shut-eye. 
We recommend 3 quarts of spring or carbon filtered water daily for adults. Staying hydrated assists your body’s removal of toxins such as bacteria and viruses that cause illnesses. It prevents any buildup of toxins that would otherwise cause an infection.
- Oxygenate the blood to help cells function at full power (blood is about 90% water)
- Flushes out unwelcome invaders through the kidneys
- Produce melatonin to promote sleep
- Produce lymph: fluid running through our body to collect harmful intruders
- Creates sweat to rid the body of waste
4) Fruits and vegetables
Let’s face it, we know what we should eat, but we don’t follow through. My family loves vegetables but we do not eat any fruit. We are missing the minerals and vitamins found inside fruit to help us have a stronger defense system. Besides minerals and vitamins, fruit and vegetables contain phytochemicals which are plant chemicals that can protect us from disease.
When eating, try to fill one-half your plate with vegetables at least twice a day.
Here is a way to bridge the nutritional gap when not eating enough fruits and vegetables: Fruit and Vegetable Supplements with Clinical Research My family has been taking these on and off for many years. What I like about this company is they have done clinical research to prove efficacy; the fruit and vegetables travel directly from farm to capsule (or chewable). Here is an excerpt from one of their clinical studies on the immune system:
In the British Journal of Nutrition (2011), Separate studies were conducted on healthcare professionals with direct patient contact, young law school students, an elderly population, and athletic men. The combined results of those studies show that Juice Plus+® reduces the severity of upper respiratory challenges, reduces missed work days, and increases the number and activity of immune cells circulating in the body.
5) Vitamin D
Numerous studies have shown that vitamin D, the sunshine vitamin, decreases susceptibility to infections. We recommend about 20,000 IU a week for adults (less for children).
Vitamin D supplements protect against acute respiratory infections including colds and flu, according to a study led by Queen Mary University of London (QMUL).
Is a powerful anti-oxidant that is crucial for our immune system. I recommend this to every one of my clients due to its protective effect from heavy metals, enhancing the immune system and detoxification.
A study in the United States determined that supplementing with 200 micrograms of selenium increased the activity of a type of white bloods cell called “killer cells” by 118%; The NK cells (natural killer cells) increased by 82%. These increases can better protect us against infections. 
7) Fish oil
Omega-3 fatty acids boost the immune system by improving the function of immune cells. We recommend 1000 mg total Omega-3 Fatty Acids daily for adults. The company we use for supplements, Endo-met, has a wonderful EPA-DHA from menhaden cold water fish. For those allergic to fish oil please use a vegetarian source Alternative to fish oil
There is now convincing evidence that dietary n-3 PUFA, particularly EPA and DHA, have a major impact on the function of many components of the immune system.
8) Vitamin A
Has an anti-oxidant effect that helps strengthen the immune system. It also plays a role in the manufacturing and function of white blood cells. White blood cells collect bacteria and other toxins and remove them from our bloodstream. For an active infection I recommend 50,000 IU daily for no more than a week. As large amounts of vitamin A for a long period of time can create an overload of this vitamin; it is fat soluble and can be stored in the body easily. Here is a brand I recommend: Vitamin A
Autopsy studies in children have shown that vitamin A deficiency is associated with atrophy of the thymus, lymph nodes, and spleen (Blackfan and Wolbach, 1933; Sweet and K’ang, 1955).
Note that the thymus, lymph nodes and spleen are part of the immune system.
9) Vitamin C
Many studies have proven vitamin C to fight off bacterial and viral infections. One study administered only 200mg/day of vitamin C to severely ill elderly patients which resulted in a noted improvement in respiratory symptoms. 
Although vitamin C is known to boost our immune system, I do not recommend more than 1000mg a day on a regular basis.
Why didn’t I recommend more vitamin C? In my practice, we have two types of oxidation rates, slow or fast. When a fast oxidizer takes large amounts of vitamin C daily, it speeds up their oxidation rate even further and makes them feel considerably worse (have any of you experienced this?).
For those of you on the mineral balancing program, use Endo A-C as it provides vitamin C without raising the sodium level, while adding vitamin A which supercharges the immune system. For a cold or infection, take up to 15 a day (5 per meals), until it passes.
10) Colloidal Silver
A natural antibiotic which does not affect your flora (good bacteria).
Colloidal Silver should only be taken when needed and not on a daily basis. I have been using colloidal silver for over 15 years and no one has turned blue or gray. Just do not make your own at home and stick with a quality brand. With an infection I usually recommend one tablespoon up to three times a day for about a week for adults. Two brands I use: Argentyn-I consider this one the Rolls Royce of colloidal silvers as it has the smallest particle size achievable; the smaller the particle size the greater the surface area, the greater the surface area the more bio-active the silver. Another is Sovereign Silver.
We’ve tested over 200 brands and most other colloidal silvers have around 13% bioactivity or less. While other brands show the total concentration of silver on their packages in parts per million (ppm), they neglect to show the % of silver that is bioactive. When a product is only 13% bio-active, that means that 87% of the silver you take is wasted (and so is the 87% of the money you spent on it!). 
Science has proved over and over again that viruses can be eradicated by micro-nutrients and improving the immune system.
 CDC, Center of Disease Control and Prevention, “2019-2020 U.S. Flu Season: Preliminary Burden Estimates.” https://www.cdc.gov/flu/about/burden/preliminary-in-season-estimates.htm
 “How Sleep Affects Your Immunity.” National Sleep Foundation, https://www.sleepfoundation.org/articles/how-sleep-affects-your-immunity
Science Daily, “Vitamin D Protects Against Colds and Flus Finds Major Global Study.” University of Queen Mary of London, Feb. 16, 2017, https://www.sciencedaily.com/releases/2017/02/170216110002.htm
 Hoffmann, Peter, “The Influence of Selenium on Immune Responses. Mol Nutr Food Res, July 13, 2013, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3723386/
 Field C, Johnson I, Schley P. “Nutrients and their rold in host resistance to infection.” Journal of Leukocyte Biology, 01 January 2002, https://jlb.onlinelibrary.wiley.com/doi/10.1189/jlb.71.1.16
Semba, Richard D., “Vitamin A and Immune Function.” The Johns Hopkins University Department of Ophthalmology, 1999, https://www.ncbi.nlm.nih.gov/books/NBK230968/
 Hunt C, Chakravorty NK, Annan G, Habibzadeh N, Schorah CJ. “The Clinical Effects of Vitamin C Supplementation in Elderly Hospitalized Patients with Acute Respiratory Infections. Int J Vitamin Nutr Res, 1994, https://www.ncbi.nlm.nih.gov/pubmed/7814237
 MacCuspie, Rob, “ (Particle) Size Matters.” Silver Science, May 14, 2019, https://sovereignsilver.com/2019/05/14/particle-size-matters-why-less-is-more/
Pilot study indicates that dogs eating rice-based dry dog foods could be at risk for chronic arsenic exposure
Rice-consumption is considered a risk factor for chronic arsenic toxicity in humans. A pilot study conducted within the DogRisk research group at the University of Helsinki found that dogs eating rice-based dry dog foods had higher hair arsenic levels than dogs whose diet did not contain rice.
The study compared hair arsenic levels from seven dogs that were eating rice-based (having rice as first or second ingredient) dry dog foods and nine dogs whose diet did not contain any rice. All dogs were of the breed Staffordshire bull terrier and had been eating their diets for a minimum of one year prior to the study.
– Considering that dogs often eat the same food daily for long periods of time, sometimes even their whole lives, we need to acknowledge the risk for long-term accumulation of contaminants such as toxic metals. Arsenic is widespread in the environment and accumulates especially in the rice plant. Since rice is a common ingredient in dry dog foods, we wanted to know if this could be a risk for chronic arsenic exposure in dogs, says PhD student Sarah Rosendahl from the Faculty of Veterinary Medicine.
According to the study, the dogs that were eating rice-based dry dog foods had higher hair arsenic levels compared to the dogs that were not eating any rice. The mean arsenic level in the dogs that were eating rice-based dry dog foods was also higher than the arsenic levels seen in dogs in previous studies.
– It was interesting to see that the dogs with the lowest arsenic levels were all eating raw food diets. For example, the dog with the most arsenic had a 3.5 times higher arsenic level than the dogs with the least arsenic, says Rosendahl.
Even though the difference in mean arsenic levels between the two groups was statistically significant, the difference was quite small. This means that from a toxicity viewpoint, the differences might not be significant. Research on arsenic toxicity in dogs is limited and has mostly focused on kidney damage associated with higher levels of arsenic than was seen in this study. However, a variety of chronic diseases, such as cancer, diabetes and neurological disorders, have been associated with low-level arsenic exposure in humans. Especially people eating gluten-free diets, in which rice is a common staple, have been found to have elevated arsenic levels.
– Based on what we know today, our results do not indicate that eating rice-based dry dog foods is toxic or dangerous for dogs. However, due to the negative health effects associated with chronic arsenic exposure in humans, we cannot ignore the possibility of similar effects in dogs. Until there is more research, it would be advisable to avoid feeding dogs rice-based diets for very long periods of time and instead feed a more varied diet, says Rosendahl.
The study used hair mineral analysis by inductively coupled plasma mass spectrometry (ICP-MS) to measure arsenic levels from the dogs’ fur. This method has been widely used in human research, and lately it has been getting increasing attention in dog research as well. The benefit of using hair is that it gives a better reading of long-term levels, while blood levels can fluctuate rapidly. Based on the results of this study, hair mineral analysis can be considered an informative, cheap and non-invasive method to measure arsenic levels in dogs.
– We were very excited to confirm the usefulness of hair mineral analysis in this study. Hair mineral analysis is a very interesting method and we plan to use it in future studies as well, Rosendahl confirms.
Contact info: https://researchportal.helsinki.fi/en/persons/sarah-v-rosendahl
Original article: https://veterinaryrecord.bmj.com/content/early/2019/10/30/vr.105493
I work with children and fairness is a big thing that comes
up in play. When there is a sense of unfairness, soon after follows blame. What
I have noticed is that the children need support with responsibility, empathy,
and communication. When these skills are not developed, the children stay in
this vicious cycle of, “I want to play with you, but if the relationship is
unbalanced, leading to my needs not being met, then I want to blame you.”
I find this same cycle occurs in adult relationships
including patient-healthcare practitioner partnerships. We are living in a time
where patients or clients have more access to information and therefore want
more choices and more explanation. Western medicine has operated for many years
under the “we know best” model, where patients mainly give their power away and
it is expected they follow the doctors’ recommendations. There is also this
theme of Western and Eastern medical professionals working in divide, which
further complicates the healthcare practitioner-patient relationship since many
patients are now wanting to explore what both fields have to offer. This
imbalance in the relationship leads to further dis-ease, making patients sicker
and healthcare practitioners working in defense versus in openness and
What’s troubling about these scenarios is that they are vicious
cycles that show a lack of responsibility, empathy, and communication. We would
all benefit from stopping this cycle and creating a more productive and
Lets start with responsibility. As a therapist, I’m upfront
with my clients about my responsibilities and their responsibilities. Some are
written in policies and some are discussed in person. My job, as the therapist,
is first and foremost to think, “How many I serve you? What knowledge has been
gifted to me that I can share with you to better your life? What are the
possibilities available to help you?”
What I feel is not productive is, “You are 100% responsible
for yourself and if something is hard and goes wrong, that’s not my problem.”
Would you want to play or be friends with someone that is going to bail on you
during times of difficulty? Would you want to keep playing with someone that
manipulates the rules so they can ensure a win every time for themselves? To
me, that sounds like a misuse of power and attempting to get out of
Of course, the client has to make all final decisions. Of
course, the client needs to get to know themselves and develop a better sense
of their needs. Of course, they need to make some attempt at recommendations. It
is a two-way street. However, maybe they don’t have interest in studying health
like you. Maybe they don’t know how to clinically think about their situation.
That is why they came to you! We are all gifted in different skills and thank
goodness or it would be pretty hard to survive here on Earth. So, it is
important that the patient is not left feeling blamed or shamed for a
compromised immune system, a genetic make-up, a neurological difference or simply
not being able to figure out how to solve a problem. Healthcare practitioners
should be ENCOURAGERS and LEADERS!
Empathy is another piece and it important in a partnership.
Being the helper or the patient, both have there challenges. As the
practitioner, maybe they don’t have the answer yet, but they are willing to
keep trying different methods and researching alternative options. Maybe they
have something going on in their own personal lives. Perhaps they are working
in a system where they don’t feel allowed to expand their thinking outside a
set of choices. As a patient, maybe they don’t have a support system
encouraging them to change. Maybe they don’t have the means to follow through
with recommendations. Maybe their illness is robbing them of energy resources
to go the extra mile. None of us want to be dealing with tribulations, but they
are indeed part of life. So, whether big or small, we need to have patience and
understanding with one another.
Lastly, partnership requires good communication. It’s
amazing how learning new phrases and building up your word bank can improve
your relationships. For instance, you may hear from the doctor, “Wow, this is
the worst test I have ever seen!” They may say, “You’ll have this the rest of
your life and there is nothing you can do about that.” How is that helpful? How
about, “These test results have me curious about looking into this avenue. I’m
thinking we should try x,y, and z.” The doctor can say, “I don’t know the outcome for you. With this condition
we haven’t found permanent, reversible solutions yet. However, we are learning
more every day and we are going explore all that is imaginable to get you well.
We are going to face this together.”
A partnership is an investment. It is an exchange of effort
and belief in one another. It’s searching beyond what you know and looking for
solutions in the places that you don’t even know exist. It’s reconfiguring the
situations into something fruitful. It is about the patient returning back to
their wholeness, leaving the practitioner in a better place before your journey
together, preparing them to take the journey with the next patient. We get well
when we get brave, when we have faith, and when we move beyond the discord and
So, let’s get away from fear and move towards doing what is right. Let’s act with discernment and love. Be that person that is going to walk alongside others in good faith. Be that patient, that believes in themselves and knows that healing is there for the receiving. Be that walking miracle in all you do and then spread it to those around you.
Michaela E. Gordon, OTR/L
For more information about Michaela please visit her website: http://www.michaelagordon.com/
By Joy Feldman
It is entirely possible to eat like a king without emptying your wallet. Some experts say it is virtually impossible to eat healthy on a tight budget. I disagree. Today there are many options for those who need to watch their pocket books and would like to improve their health. Below are some great choices that provide you with quality foods while watching your wallet.
1. Buy in bulk from discount warehouses. Purchase large bags of brown rice and beans for far less than you would spend on preservative rich processed foods.
2. Run some frozen fruits through a juicer or blender if you find yourself craving sweet foods and add in some fresh cream/whole
milk. You can freeze this treat in ice cube trays with a popsicle stick and share it with your children as a great dessert.
3. Eat soups, stews, casseroles, and crock pot meals to stretch your dollar further.
4. Buy bags of onions, they are cheaper when purchased by the bag.
5. Load up on all types of delicious frozen veggies.
6. Eggs are a great source of protein and are very inexpensive.
7. Avoid purchasing prepared foods. These can be pricey and often filled with chemicals and preservatives detrimental to your health.
Here’s to your health!
By Dr. Kneale
It’s 3 a.m.
You’re tossing and turning searching for that magic spot to drift off to peaceful sleep.
It’s 5:00 a.m. and you are still wide awake.
7 a.m., your eyes are puffy, your head is foggy and you stumble out of bed feeling heavy and listless.
You head to the coffee shop before work; the only way you know how to push through the day.
As evening approaches, you know it will be another excruciating long night.
How long can you go on like this?
Common Symptoms of Insomnia:
- Heartburn at night
- Irritable during the day
- Regularly overwhelmed
- Lack of energy with easy tasks
- Fatigue even after a good night sleep
- Tendency to be accident prone
- Lack of joy, feeling melancholy
- Symptoms of Restless Leg Syndrome (uncomfortable tingling in legs when sitting or resting in the evening, can include arms)
Tried all the Usual Advice?
Sleeping pills help pass the night by faster, but you still feel unrefreshed.
Going to bed earlier only extended an already long night.
Drinking a couple glasses of wine did absolutely nothing to aid sleep.
Do you feel like there is nothing left to try to improve sleep? That it is hopeless and you are just going to have to live with it? Don’t give up just yet.
What if I told you that there are some surprising ways to enhance sleep?
You do not have to keep suffering night after night watching the clock go ever so slowly.
Solution for long lasting sleep night after night
Get a hair test and start on a mineral balancing program to alleviate the root cause of insomnia. Remedies are only helpful temporarily for sleep.
Let me explain.
I have had many clients that could not sleep and it was related to their body chemistry. For instance, copper and mercury toxicity are common and both can cause sleep issues. Another is how your body burns foods (oxidation rate). If it is too fast, you will need a food plan and targeted supplements that help balance your oxidation rate.
Leslie had suffered for many years with insomnia. She had tried everything from sleeping pills to hypnotherapy. Nothing worked. Due to years of lack of sleep she could only work part-time, was sick often and could not make plans ahead of time for fear of being ill.
Leslie’s hair test revealed copper toxicity (copper was 21, normal is 2.5!). She also needed calming minerals (calcium, magnesium and zinc). She started adding healthier food choices, targeted nutritional supplements and coffee enemas. Within two months she noticed she was able to get a good night of sleep every few days. It continued to improve. After 1 year on the program her retest revealed copper had come down to 3 from 21! She was sleeping well most of the time with an occasional bad night.
Insomnia and I were close friends for more than 20 years. I was usually awake at 3 a.m. cleaning, reading or doing something to occupy the night hours. Not surprisingly, I just thought insomnia was part of the rest of my life. My hair test revealed extreme slow oxidation (very low energy), a need for calcium and magnesium and other nutrients to help my adrenals. All heavy metals were considered too low, meaning that I did not have enough energy to detoxify; they just stayed in my body causing health issues. It took about 2 1/2 years, but I eventually slept every night like a baby. No sleeping aids needed. Not one. Ever! I stopped driving my family crazy about my bedtime routine. Over those two years my hair test revealed an improved oxidation rate (how your body burns foods you eat and turns it into energy), improved adrenal and thyroid activity, inflammation indications improved and many heavy metals eliminated!
If you are just starting a mineral balancing program or are not sure if it is for you, see below for a list of remedies.
17 Natural Sleep Remedies
1. Near infrared sauna
Why does it work? The infrared sauna inhibits the sympathetic nervous system. This is the system that we refer to as the “fight of flight”. Many people are stuck in the sympathetic mode so their body just does not calm down, making it impossible to fall asleep or even relax. The warm heat can relax the muscles and the nervous system. It helps the body unwind before bed. There are many other health benefits too numerous to list here.
For sleep: 20-30 minute sauna session before bed. These recommendations are for adults only. Children under 6 should not use a full near infrared sauna due to immature sweat glands.
2. Take a warm shower or bath
Researchers have found that fluctuations in our internal body temperatures regulate the body’s circadian rhythm, the 24-hour cycle that controls metabolism, sleep and other bodily functions. 
Enjoying a warm shower can increase your body temperature slightly. Once you get out of the shower and head to a cooler bedroom, the difference in temperature causes the body to start to cool down which signals the body to relax. The blood vessels dilate allowing the muscles to relax. You begin to feel tired, drowsy, and ready for your comfy pillow. A warm shower of 5 to 10 minutes before bed (at or below hot tub temperature of 104 degrees) is one way to help prepare the body for sleep.
3. Decrease EMF (electromagnetic field) in your bedroom
For some people (many of my clients with adrenal fatigue), EMF can interfere with going to sleep and staying asleep. EMF’s are wireless energy fields that surround electronic devices. These fields are completely invisible, odorless and tasteless, but harmful.
Devices that give off a strong electromagnetic field:
- Computer (laptop, desktop)
- Cell phones
- Cordless phones
- Cordless phone base
- Cell towers
- Smart meters
- Wireless routers
- Electric clock radio
- Hair dryer
What to do?
Keep technology out of your bedroom as best as possible.
Sleep with your head away from the wall facing the center of the room to avoid wiring in walls.
Turn off WiFi when you go to bed, even when you are not using it, the WiFi currents continue to run.
Turn off any wired electrical devices such as T.V., stereos and even your plug in clock. Get a battery operated alarm clock and keep it on the other side of the room away from your head. Put your cell phone on airplane mode as that will help reduce EMF. Even better, keep it outside of your sleeping area.
Add EMF protective shielding devices for cell phone, computer and others.
For further information on EMF and protective devices click link: EMF Experts
This one is a monster culprit for many people. Caffeine is a stimulant and can disrupt sleep.
You may be someone who cannot have any caffeine otherwise it interferes with sleep. If you suffer with insomnia or any type of sleep issue try stopping caffeine altogether and see what happens.
Maybe you can have caffeine but not after a certain time of the day.
If I drink green tea after 3 p.m. I pay for it that night!
It does not mean that you cannot partake in your favorite drink; you just might have to enjoy it sooner in the day or get a decaffeinated version.
A good rule of thumb is to avoid all caffeine products after 3 p.m. in the afternoon.
5. Reduce Pain
I realize that this might not be a simple task, but if pain can be lessened, sleep will improve.
Back pain, leg pain, arm pain, any type of pain can make it difficult to sleep or stay asleep.
Here is a list to help reduce pain:
- Foot reflexology
- Physical therapy
- Tapping technique
- Stay hydrated ( drink spring or carbon filtered water)
- Wobenzyme N (proteolytic enzymes) This one takes about a month to notice
- Epsom salt bath
6. Dinner and Snacks
Eating too late can interfere with sleep because your body is working on digestion rather than sleep.
Start paying attention to what you eat for dinner and snacks before bed.
Get a journal and write down what you are eating daily to become aware of any food patterns that are causing sleep problems (may take a couple of weeks or more).
If you are hypoglycemic and wake famished during the night, eating a snack right before bed may help you stay asleep rather than raiding the refrigerator at 2 a.m.
7. Reduce Worry and Mental Stress
- Write it down: sometimes this can help take it off your mind
- Talk to your significant other, a friend, or a coach/counselor Global Nutritional Healing Counselors
- Meditation: there are so many online and some are just a few minutes. Free on YouTube: Inner Peace, The Honest Guys, Headspace 100 videos
- Realize that you only have control of yourself. This one can take a huge burden off of your shoulders.
- If you are religious you may have some other way of reducing stress such as praying, reading scriptures
- 5 second rule: This one I give credit to Mel Robbins. When you notice that you are heading down the rabbit hole and going to end up in panic mode, catch yourself and count down from 5. After the countdown think of something that you are grateful for or something that you are happy about in your personal or business life.
- Add exercise: walking, biking, light jogging, weight lifting, swimming a few times a week
But I have to share my story with you.
I knew I had a bladder infection. I could feel it in my back. Nothing worked and the pain grew to include my kidneys. Standing up straight was painful. After 2 months I decided to see my doctor. She confirmed no bladder or kidney infection. She then stated “maybe it is your bed.”
It was my bed! Our bed was about 10 years old. We purchased a new bed and guess what? The back pain miraculously disappeared.
9. 30 minutes of sunlight daily
Let’s face it,
spending so much more time in-doors, we miss gaining the benefits of the sun.
We obtain better light outdoors even if it is raining, hailing or snowing. Just wear the appropriate clothing and get outside.
Sunlight assists in balancing our circadian rhythm (our internal body clock) by producing melatonin, the sleep hormone.
Do not have 30 minutes? Go outdoors for a few minutes as every little bit helps.
Live in a place with not many sunny days? Try a day lamp: Happy Light
10. Clean sheets
Washing your bed-sheets once a week can eliminate bacteria, skin cells, and germs that we as humans normally have.
I really do not know why this works. I have many clients report that they feel cleaner or are more excited to go to bed when the sheets are fresh and clean. This may have to do with allergies or the immune system. There is something to it so give it a try and see if it works for you.
11. Sound Machines
These work beautifully if you are a light sleeper. It really does fade out noises from neighbors, storms, hotels, and the night owls in your family.
Some have beach sounds, rain, and calming frequencies. Here are a few great sound machines:
12. Sleep in separate bedrooms
There is a common myth I want to squash right now. Sleeping in separate bedrooms does not ruin your marriage.
I have clients that have separate sleeping quarters and have a strong, healthy relationship.
Many couples tried for years to make it work. One couple expressed that he liked to stay up late and watch TV. His partner had to have complete silence and needed to go to bed early.
Another couple was struggling with snoring. They tried to have the snorer fall asleep last. It didn’t work and just created more stress for both.
A side note here: loud snoring and/or long pausing between breaths while sleeping are not normal and should be checked by a doctor. It can be a sign of sleep apnea.
13. Calcium and Magnesium
Most people do not get enough calcium and magnesium. These are calming minerals and are easily depleted by stress.
A sign that you are low in calcium and magnesium is that you may be able to fall asleep but you do not stay asleep. Leg cramps can be a clue that you need magnesium.
William Sears, M.D. writes: “Calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin. This explains why dairy products, which contain both tryptophan and calcium, are one of the top sleep-inducing foods.” 
Magnesium helps GABA receptors in the brain. GABA receptors help calm the brain and nervous system. Magnesium helps to activate the GABA receptors. Why is that important for sleep? Inactivated GABA receptors can contribute to many sleepless symptoms such as remaining uptight, racing thoughts and muscle cramps.
Good sources of calcium include dairy products (preferably organic or raw), green leafy vegetables, and sardines.
Good sources of magnesium include beans, nuts and seeds (preferably butters as they are easier to digest), and green leafy vegetables.
Avoid magnesium oxide and calcium carbonate as they are not good for helping with sleep. Some affordable trustworthy brands are Solaray, Nature’s Made and Now .
GABA ( Gamma-Aminobutyric acid ) is an amino acid produced naturally in the brain. It enables the body and mind to relax and fall asleep. GABA is found naturally in kefir, yogurt, lentils, almonds, fish, citrus, berries, broccoli, spinach and tempeh.
You can purchase GABA as a supplement to promote sleep. 100-200 mg and higher doses is what has been seen to be effective in scientific studies. I usually recommend 500-750mg at bedtime: GABA 500mg, or GABA 750mg
Melatonin is a hormone that your body makes naturally. There is no daily recommended amount for melatonin, but it is usually sold in amounts of 1 mg to 10 mg. Take melatonin 30 minutes before bedtime.
Melatonin regulates night and day cycles (sleep-wake cycles). Darkness triggers the body to produce more melatonin, this signals the body to prepare for sleep. Light decreases melatonin production and signals the body to prepare for being awake. Some people who have trouble sleeping have low levels of melatonin. Adding melatonin as a supplement might help sleep.
Please skip this one if you are dealing with RLS (restless leg syndrome) as it can worsen symptoms. Also avoid if pregnant or breastfeeding.
An amino acid which is naturally produced by the body. 5-HTP produces serotonin, which can be converted into the hormone melatonin. Melatonin plays an important role in regulating sleep. 5-HTP levels begin to rise in the evening to promote sleep and fall in the morning to help wake you up.
5-HTP may promote sleep by increasing melatonin production, an important sleep-regulating hormone.
Start with a dose of 50–100 mg two times per day and increase to the appropriate dose over a two-week period Sleep aid: 100–300 mg, 30–45 minutes before bed. Stack with GABA to increase effectiveness.
17. CBD oil (Cannabidiol)
CBD is a phytonutrient found in the hemp plant. It is non-psychoactive which means it does not get you high as it does not contain THC.
CBD has the ability to reduce anxiety, which can be helpful in diminishing sleep difficulties and improving sleep quality. If you suffer from anxiety, this may be a good one to try. Anxiety and sleep — “Cannabidiol may hold benefit for anxiety-related disorders,”
CBD may increase overall sleep amounts, and improve insomnia, according to research. CBD has been shown to reduce insomnia in people who suffer from chronic pain. 
Here is a list of top picks of CBD oil brands for 2019: Best CBD Oil Brands 2019
A common mistake when adding sleep remedies is expecting them to work immediately. One night is not enough time to figure out if something is working or not. Give it at least a week to see if it is truly helping or not before moving on to the next remedy.
Here’s to your sleep!
For more information about the author: DrKneale.com
DISCLAIMER: The purpose of this article is strictly educational and is not, in any way, meant to be prescriptive or to constitute professional medical advice. The information provided is designed to be used in conjunction with the guidance of a healthcare professional. The author assumes no responsibility for any presumed health effects associated with using this information. Always check with your doctor before taking natural supplements if you are pregnant, breastfeeding, have any ongoing medical concerns, or are currently taking other medications.
 UT Southwestern Medical Center, Temperature rhythms keep body clocks in sync
 Shell W1, Bullias D, Charuvastra E, May LA, Silver DS .A randomized, placebo-controlled trial of an amino acid preparation on timing and quality of sleep. https://www.ncbi.nlm.nih.gov/pubmed/19417589
 Dr. B .The Sleep Doctor. https://thesleepdoctor.com/2017/08/10/understanding-cbd/
By Michaela E. Gordon, OTR/L
Do you ever hear a kid say, “You don’t get it. You don’t know how it feels to be me!” That is the truth. We don’t know what it feels like to be them. We can only empathize and try to relate based on what we are experiencing. When it comes to sensory defensiveness, children are over responding to sensory input, which causes a fight, flight, or freeze response. It is not necessarily the actual stimuli that is the issue, but rather the way the sensory signal is being processed when it reaches the higher level pathways of the brain.
We all have some degree of sensory preference and sensitivity. And some sensitivity is good. If you were walking across a street and noticed that a car was both close and coming at you, it is a smart move to run as quick as you can! However, if you are walking across the street and you hear a car way off in the distance, but your brain says, “Run, you are about the get hit!” when that is not the case, then the brain has just sent you a false alarm, which can be confusing and distressing. If the brain is constantly misinterpreting non-threatening sensory input as a danger, this can impact the child’s confidence while interacting with the world and can give them a sense that the world around them isn’t safe and at the very least, uncomfortable.
Here are the types of sensory defensiveness one might be feeling:
- Tactile defensiveness. This is the most recognized type of defensiveness. These children have strong reactions to touch information. They may complain about hygiene routines. These complaints can include brushing their teeth or hair hurts, bathing is uncomfortable, clipping their nails or getting a haircut is painful. These children complain about their clothing, refusing to putting on their socks and shoes or only wanting to wear a specific piece of clothing. These children may also have difficulty with accepting touch from others so they avoid hugs or they will report that others have hurt them because normal touch felt like a push or some other assault.
- Auditory defensiveness. This is also a widely recognized sensitivity. These children put their hands over their ears to block loud noises. They may refuse to go into public places or use the restrooms because of loud sounds like music or the toilet flushing. These children may be bothered by everyday sounds at home and school so they avoid situations, have meltdowns, or become aggressive due to the noise.
- Movement defensiveness. In the OT world, we call this gravitational insecurity where the child develops great anxiety when experiencing movement. These children do not feel comfortable moving through space, especially if their feet leave the ground. In babies, they may be fearful to stand or walk. In toddlers and children, you might see them avoiding riding their bikes, climbing playground equipment or using swings. These children usually crawl upstairs versus standing. You will often seem them keeping both their hands and feet on the ground when scared or unsure. They often cling onto parents and teachers for dear life and can’t bring themselves to go enjoy play with the other children.
- Visual defensiveness. These children are often sensitive to light. They may ask to turn the lights off or you’ll see them squinting or rubbing their eyes. Their parents may need to put a screen up in the car to block the sunlight. These children may become overwhelmed with fast moving environments or fast moving television shows. These children can be easily startled by visual stimulation, especially peripheral stimulation they weren’t expecting.
If you are someone without defensiveness, these scenarios may not make sense to you. Perhaps you are a good integrator of sensory stimulation, but your child or student is not. Instead of the sensory signals informing the various parts of the brain in a rational way so the child can learn, play, and relate, these signals are heading right to the watchdog of the brain, the amygdala. The brain tells the child, “Danger, danger! You must protect yourself!” These constant false alarms can be overwhelming over time and can impact the child’s emotional well-being and their ability to participate in everyday life tasks. It can take a toll on relationships and make the child feel like there is something “wrong with them”. So when a child says, “You don’t know how it feels to be me,” you may want to answer, “You’re right, I have no idea how it feels to be you AND we are going to figure out how make this better.” In other words, we are going to figure out how to get your brain and body working in a more integrated manner.
Here’s the good news! We know that using sensory integration treatments and tools, we can retrain the brain to better understand the sensory signals so they are correctly informing the child as they interact with the world. Several things need to happen in order for this to be accomplished. The right tools need to be identified, the tools need to be implemented with frequent consistency, and the child needs to want to participate on some level. If that can happen, it is amazing how the nervous system can shift and the defensiveness can either be reduced and in some instances completely resolved.
It is an honor to help children overcome these challenges. It can really have such a positive impact on their quality of life, yielding to a more comfortable and confident child. If your child or a child you know presents with sensory defensiveness I encourage you to get them to an occupational therapist.
“Dwell in possibility.” Emily Dickinson
For more information on the author, please go to http://www.michaelagordon.com
By Michelle Hodge, DC, CTT
We all see ads promoting early detection as a preventive measure for breast cancer, but is that really prevention? It seems that mainstream medicine focuses on early detection rather than prevention, followed by treatment and ultimately providing palliative care for those patients who are diagnosed with advanced-stage breast cancer. Working as a doctor of chiropractic for more than 20 years, a significant part of my life has been dedicated to various areas of preventive health care. My belief in addressing potential diseases at their inception has led me to the field of thermography, precisely because I’ve found that thermography’s most valuable role centers on the prevention of this potentially deadly disease.
Let’s first look at thermography’s role in early detection and survival.
Statistics reveal that one in eight women will develop invasive breast cancer in her lifetime.(2) Thermography undoubtedly plays a prominent role in early detection of breast cancer. More than 800 studies in the past 30 years have established that thermography is an approved adjunctive screening procedure.(3,6) The results of a 10-year study found that thermography alone was the first warning in 60 percent of the cases of women eventually diagnosed with breast cancer.(12) Furthermore, an increased survival rate of 61 percent was observed when a thermogram was used in conjunction with a mammogram.(6) These findings support the importance of incorporating thermography as a valuable adjunct to the early detection of breast cancer.
Thermography can also serve to reduce the frequency by which mammograms are administered, thus reducing the possible risk of exposure to cancer. A current large-scale Norwegian study revealed 22 percent more invasive tumors in a group of women receiving mammograms every two years compared to those receiving one mammogram over a six-year period. (13) These findings appear to suggest that some cancers resolve themselves on their own. So why not use thermography, which poses absolutely no health risks to a woman, as a tool to assist her in making diet and lifestyle changes to actually help decrease a women’s risk for ever developing breast cancer in the first place?
To better understand how this may be possible, we need to first look at how thermography works and more specifically, how it differs from other types of imaging. Thermography is a functional test, as compared to mammography, ultrasound, and MRI, which are structural types of imaging. All are important in detecting signs that may be indicative of breast cancer. Because thermography is a functional rather than a structural test, it doesn’t have the ability to see breast tumors. However, thermography interpretation isn’t hindered by breast tissue density, fibrocysts, large breasts, or implants, which often pose reading challenges for structural tests.
Where thermography excels is in its ability to visualize minute blood vessel and temperature variations that are present, even years before the development of a tumor. (1,4,5,6)
Cancer cells need nutrients to facilitate their growth. As a result, some blood vessels remain open, some are activated, and new ones are formed. The process of these new blood vessel formations, known as neoangiogenesis, results in chemicals emitted that increase surface temperature in the affected tissue. Neoangiogenesis is important when detecting and evaluating breast masses because we know that it takes an average of six to 10 years for the average tumor to grow to be the size of a dime. At this point, it typically begins to expand at a much faster rate and is often palpable. The problem is that at this stage, it is likely to have become invasive. This is extremely important for women in the 20-to-59 age range, when breast cancer is the number one cause of death and tumors tend to be more aggressive. (2) Current mammography screening of premenopausal women can be less sensitive because of the density of the breast tissue.
With the addition of thermography, detecting and monitoring these physiological changes through time can play a significant role in helping a woman to lower her risk through time. An abnormal thermogram is the single most important marker of high risk for the future development of breast cancer.(8) In the absence of other positive tests, an abnormal thermogram can be a warning sign to a woman that she should remain vigilant about her breast health. (7,8) This can give women time to make diet and lifestyle changes to help better balance hormones and subsequently improve breast health.
Many women are not aware that thermography has the ability to detect possible hormone imbalances in the breast tissue. Studies have shown that estrogen is a significant known risk factor for the future development of breast cancer. This relates to thermography because current research reveals that a woman can have up to 50 times more estrogen in her breast tissue than her blood levels indicate.(9) This becomes important regarding how estrogen or estrogen-like compounds called zenoestrogens in our environment can contribute to estrogen dominance. I’ve observed numerous women achieve hormone balance and improve findings on their thermograms in relatively short periods.
Thermography is also instrumental in helping to monitor hormone balance in women taking synthetic or bioidentical hormones. This information can then be used by a women’s health-care practitioner to help maintain her optimal hormone balance. Even foods we eat and products we consume can affect estrogen levels. Exercise and stress management are also important. These lifestyle changes can have a big impact on hormone balance and overall health. With the addition of thermography to a woman’s regular breast health checkup, she receives individualized health-risk assessment.
In my experience, thermography has often been the first indicator of a subsequent breast cancer diagnosis, and I have seen many high-risk patients. I’ve also imaged breast cancer survivors and women undergoing adjuvant and neoadjuvant cancer treatment therapies. These experiences have confirmed the importance that thermography serves a variety of roles in the early detection of breast cancer, regardless of age.
We need to be mindful that more than 80 percent of women who develop breast cancer have no family history of the disease.(2) In addition, the results of a 10-year study concluded that an abnormal thermogram was 10 times more significant than a first-order family history of breast cancer. (7) The vast majority of my patients are forward thinking in regard to taking care of themselves. They are interested in or may already be taking steps to improve their diet, make lifestyle changes, and balance hormones. It’s validating for a woman to know that she can play a principal role in improving her health and lowering her risk through time. I envision thermography in the future not as an alternative to mainstream medicine, but as an essential tool that empowers women to take a proactive role in their overall health.
If you would like to find a certified thermography center near you, please visit the websites for the International Association of Certified Thermographers (IACT), the International Thermology Society (ITS), or the American Academy of Thermology (AAT).
Michelle Hodge, DC, CTT
- Ahlgren P., MD, et al.” Is it Time to Reassess the Value of Infrared Breast Imaging?” Primary Care & Cancer (NCI)2 (1998).
- American Cancer Society – Breast Cancer Guidelines and Statistics, 2016.
- Arora N, et al., “Effectiveness of a Noninvasive Digital Infrared Imaging System in the Detection of Breast Cancer.” Am J Surg. 2008 Oct; 196(4):523-6
- Belliveau N., M.D., et al. “Infrared Imaging of the Breast: Initial Reappraisal Using High-Resolution Digital Technology in 100 Successive Cases of Stage I and II Breast Cancer.” The Breast Journal 4 (1998).
- Gamigami P., M.D. Atlas of Mammography: New Early Signs in Breast Cancer. Blackwell Science, 1996.
- Gautherie M., Ph.D. “Thermobiological Assessment of Benign and Malignant Breast Diseases.” J. Obstet. Gynecol. 147.8 (1983): 861-869.
- Gros C., M.D., M. Gautherie, Ph.D. “Breast Thermography and Cancer Risk Prediction.” Cancer1 (1980): 51-56.
- Haehnel P., M.D., et al. “Long-Term Assessment of Breast Cancer Risk by Thermal Imaging.” Biomedical Thermology (1980): 279-301.
- Jefcoate, C.R., et al: Chapter 5 – Tissue-Specific Synthesis and Oxidative Metabolism of Estrogens. Journal of the National Cancer Institute, No. 27, 95-112, 2000.
- Keyserlingk J., M.D. “Time to Reassess the Value of Infrared Breast Imaging?” Oncology News Int. 6.9 (1997).
- Nyirjesy I., M.D. et al. “Clinical Evaluation, Mammography and Thermography in the Diagnosis of Breast Carcinoma.” Thermology 1 (1986): 170-173.
- Spitalier H. et al., “Does Infrared Thermography Truly have a Role in Present-Day Breast Cancer Management?” in M. Gautherie and E. Albert, eds., Biomedical Thermology: Proceedings of an international Symposium. (New York: A.R. Liss, 1982), 269-78.
- Zahl, Per-Henrik, MD, PhD et al., “The Natural History of Invasive Breast Cancers Detected by Screening.” Archives of Internal Medicine. 2008; 168 (21): 2311-2316.
What is a Sinus Infection (Sinusitis)?
A sinus infection (also known as sinusitis) occurs when your nasal cavities become inflamed and fill with fluid; this sets the stage for germs to grow creating an infection.
- Postnasal drip
- Discolored nasal discharge (greenish in color)
- Nasal stuffiness or congestion
- Tenderness of the face (particularly under the eyes or at the bridge of the nose)
- Frontal headaches
- Pain in the teeth
- Sore throat
- Sinus pressure
- Bad breath
What causes a Sinus Infection?
- A virus or a cold and can persists even after other cold or respiratory symptoms are gone
- Weak immune system
- Weak adrenal glands and low cortisol and cortisone production
- Stress of any kind affects the immune system
- Nutrient deficiencies: zinc, vitamin D, magnesium, EPA DHA and many others
- Heavy metals such as lead, mercury, aluminum, cadmium
- Tooth infection: can contribute to sinus infections
- Allergies: can trigger the sinus to become blocked and get inflamed
- Nasal polyps: get in the way of natural air flow
- Bacterial infections which is not common
Acute or Chronic Sinus Infection?
Many sinus infection symptoms are similar to both acute and chronic infections.
Although antibiotics are commonly recommended for sinus infections, the majority are actually the result of viruses or colds. The infection will get better as the nasal congestion dissipates.
What to do for long-lasting results?
Start a mineral balancing program to rebuild and repair your body. This will naturally assist your immune system, improve the function of the adrenal glands, remove heavy metals, eliminate chronic and acute infections, and much more. Find a Practitioner to Start a Mineral Balancing Program
Sandy suffered with chronic sinus infections for over 10 years! She would experience a small reprieve and then the infection would reoccur. She had taken many antibiotics over the years which did help in the beginning but eventually nothing would change after taking a round of antibiotics. She started on the mineral balancing program in 2014. She improved her diet, included specific supplements for her body chemistry and added sauna therapy: Near Infrared Saunas, Single Heat Lamp Therapy After 10 months on the program the sinus infection disappeared. Additionally, Sandy has not had a sinus infection in over 5 years!
Natural Remedies for Sinus Infections
- Stay hydrated— 2 to 3 quarts spring or carbon filtered water daily: relieves sinus congestion and helps mucus membranes function correctly.
- Moisture— humidifier, saline nasal spray, or sitting in a steam-filled bathroom, adding more moisture to the air and your nasal passages can help to reduce congestion.
- Neti-pot— Can greatly improve sinus issues and clear the nasal passages. This process is called “nasal irrigation.” Neti Pot this ceramic neti pot has lasted for over 10 years and looks the same as the day I bought it! It also includes the salt. Do the neti-pot in the morning and before bed. How to Use a Neti-Pot
- Vitamin A, 50,000 iu a day for adults— (not from beta-carotene) Here is one I recommend: Vitamin A Now Brand. You can take this amount for about 7 to 10 days. Great for mucus membranes (skip if pregnant).
- Red heat lamp— aim at sinus area (with eyes closed) for no more than 5 minutes 4 to 5 times a day until the infection passes Single Heat Lamp Therapy
- Warm salt water gargle—helps to get rid of anything from the throat that could spread to the sinus. 4 to 6 times a day during an acute infection.
- Colloidal silver— Get a nasal spray colloidal silver and spray a squirt in each nostril twice a day. This is the one I recommend: Nasal Colloidal Silver
- Garlic— Nature’s best natural antibiotic! Cook with garlic as it has many healing properties. Use 6 cloves or more in a recipe if someone is dealing with a cold/flu/sinus issue.
- Sleep— If you are not getting enough sleep, the infection will linger. Sleep regenerates the body. Try going to bed earlier or sleeping in if possible to get added rest to speed up recovery.
- Warm compresses— can ease pain in the nose and sinus area and loosen secretions. Recline with a hot washcloth over your eyes and nose for 3 minutes up to 4 times a day.
- Ginger— Natural decongestant. Make ginger tea and add raw honey to aid in recovery. The anti-inflammatory gingerols and shaogals in ginger root can help to eliminate the infection. Drink 2-3 cups daily until you are well. Make Ginger Tea at Home
- Vitamin C rich foods— Aids the immune system and also assists to alleviate an infection: add foods such as broccoli, parsley, oranges, kale, lemons
- Vitamin C—1000 mg twice a day for an adult is a safe amount. Taking too much vitamin C can cause diarrhea.
- Facial Steam—Boil about 4 cups of distilled water and put in a heat safe bowl. Can add a few drops of oil of oregano, eucalyptus, thyme, or rosemary then hold your face over the pot and drape a towel over your head to help keep the steam in (keep face a safe distance from the hot water so you do not get burned). Close your eyes and breathe deeply. Oregano, Eucalyptus, thyme and rosemary oil all have anti-microbial and anti-fungal properties and helps reduce the swelling of mucous membranes.
- Shower—A steamy shower can relieve sinus pressure and loosen mucus to clear out the sinuses
- Chicken soup —Supports the immune system. Can also help to clear nasal congestion by thinning mucus.
- Oil of Oregano— contains two powerful compounds of carvacrol and thymol that have powerful anti-bacterial and anti-fungal properties. Potent Oregano Oil (skip if pregnant or nursing)
- Echinacea— an herb that can help your body fight off viruses and bacteria. Herbalists will often recommend this herb as a natural treatment for sinus infections. Echinacea. Look at your local health food store. Now, Solaray, Nature’s Way are all great brands.
- Natural decongestants— Horseradish- If you have ever eaten too much horseradish, you have experienced the nasal clearing effects! Others are lemon, cayenne and apple cider vinegar. These can help to clear the nasal passages. Below is my favorite one:
1 1/2 cups distilled water
2 tablespoons unfiltered apple cider vinegar (Braggs)
1 tablespoon of raw honey
1 teaspoon of cayenne pepper
1 teaspoon lemon juice
Warm water to your liking
Mix the warm water and apple cider vinegar in a glass
Stir in honey,cayenne pepper and lemon juice
What to avoid
Dairy products—milk, cheese and other dairy products are mucus producing
Sugar— can weaken immune system cells
Grains/white flour products—mucus producing
Potatoes and other starchy vegetables—mucus producing
Caffeine—dehydrates the body (diuretic) and can harden and swell mucus (exactly what we don’t want)
Alcohol— dehydrates the body (diuretic) and can contribute to sinus inflammation
Health to you and yours!
Dr. Heather Kneale Rainbowsandbutterflies.net
DISCLAIMER: The purpose of this article is strictly educational and is not, in any way, meant to be prescriptive or to constitute professional medical advice. Always check with your doctor before taking natural supplements if you are pregnant, breastfeeding, have any ongoing medical concerns, or are currently taking other medications.
-  Acute sinusitis. (2018).
 Chronic sinusitis. (2018).
By Dr. Kneale
Your foods choices are great—when you are at home. But, what if you have to spend the day driving your children from activity to activity. Or, you have a family wedding to attend and will be away from your kitchen for a few days.
Not surprising, your food choices go down the drain; you eat whatever is available at the next stop light.
Many of my clients have told me they have been unable to figure out how to eat real foods while on the go, resulting in complete havoc with their food choices.
Here is a list of quick nutritious snacks:
- Hard boiled eggs
- Jerky: here are a few I like: Organic, grass fed jerky Pacific Jerky Mighty organic
- Cheese sticks: mozzarella or cheddar cheese
- Healthy Food Bars: Vanilla Shortbread Bulletproof, Lemon Cookie Bulletproof, Fudge Brownie Bulletproof, B Up Chocolate Peanut Butter, B UP variety pack Go Marco Bars, Primal Kitchen Collagen Bars. Try to find ones with low sugar (5g or less per serving). You may have to try a few to find one you like.
- Power meal (scroll down a bit after click link) Power meal vanilla and Dark chocolate
- Yogurt: goat, whole fat milk, coconut
- Thermos filled with hot soups or chili: keeps food hot or cold for hours: Thermos Stainless King
- Mini turkey meatballs on a toothpick
- Sliced apple with almond or other nut butter
- Fresh fruit with yogurt (goat, whole milk)
- Snap peas
- Green beans with yogurt dip
- Assorted nuts (almonds, walnuts, cashews, almonds, walnuts, macadamia, pistachios, pecans)
- Single nut butter packets: Maple almond butter, Plain almond butter
- Hummus with veggies
- Kale chips: can buy or make your own: RHYTHM Superfoods Kool Ranch Kale Chips, RHYTHM Superfoods different flavors
- Mozzarella with cherry tomatoes on a toothpick
- Mashed egg and avocado on gluten free bread or crackers
- Baked sweet potato fries: Terra Sweet Potato Chips, Terra Variety Packs
- Roasted Chickpeas
- Sliced nitrate free/anti-biotic free turkey or chicken
- Cauliflower toast with cream cheese/turkey: PLANTPOWER sandwich thins
- Cauliflower crackers with cream cheese/almond butter: From the Ground Up Sea Salt Crackers, From the Ground Up Variety Pack
- Cup of bone broth: make your own or buy: How to Make Delicious Bone Broth
- Seaweed snacks: Gimme Organic Seaweed
- Hummus chips
- Guacamole with corn chips/or other non-wheat chips
- Cheese: goat cheese, raw cheese
- Green plain plantains (in moderation)
A small cooler is great for daily outings while a large cooler is ideal for longer trips.
So you left the house and did not plan at all. Don’t worry. Here are some more tips for eating on the run!
Eating out at restaurants:
When at a restaurant order a double helping of vegetables. Avoid eating too much bread or chips, if too tempting, ask to skip it. Skip fried food as much as possible. Restaurants are usually happy to accommodate your needs. Some good choices would be steak, chicken, turkey, chicken enchilada, salmon, salad, gluten-free sandwich, soup, lamb, bison, etc.
Many health food stores such as Trader Joe’s and Whole Foods Market have healthy meals already prepared. My local health food store makes gluten free sandwiches with organic meats and vegetables. They also have rotisserie chicken and vegetables already cooked, along with other meals.
Traveling for a few days or more
Another option, if you’re going to be gone for a few days or more—and you are not flying– is to bring your pressure cooker, electric steamer or and/or crock-pot. I have done this many times when visiting family in Southern California and Arizona. If you choose this option make sure to get a hotel room with a kitchenette or rent a place with one. You can also research the area you’ll be staying to find out what stores are going to be available to you. That way you do not have to bring all of the ingredients with you. With the Internet it is so easy just to look up pressure cooker and/or crockpot recipes on the go.
Slow-Cooker White Chili with Chicken
6 boneless, skinless chicken breast fillets
1 tablespoon ground cumin
1 tablespoon ground coriander
2 teaspoons dried oregano
1/2 teaspoon paprika
1 pound dried Great Northern beans, soaked overnight and rinsed
4 stalks celery, chopped
4 cloves garlic, minced
2 cans green chiles, chopped
2 medium onions, diced
1 jalapeno, sliced
4 cups chicken broth
1 cup whole milk
1/4 cup masa
1 1/2 cups frozen sweet corn
Juice of 1 lime
1/2 cup grated Monterey Jack cheese, plus more for serving
Sour cream, for serving
Chopped fresh cilantro, for serving
Corn tortillas, warmed, for serving
- Add the chicken breasts to a slow cooker. In a bowl, mix the cumin, coriander, oregano, paprika and some sea salt, then sprinkle over the chicken. Add the beans, celery, garlic, canned chiles, onions and jalapeno. Pour in the chicken broth, put the lid on and cook on low until the beans are cooked, the vegetables are soft and the flavors are combined, about 7 1/2 hours.
- Mix the milk with the masa and add to the slow cooker. Add the frozen corn straight from the freezer and continue to cook until the sauce has thickened, another 30 minutes.
- Remove the chicken to a board and shred using 2 forks. Return to the slow cooker, then add the lime juice, sprinkle over the Monterey Jack cheese and stir to melt.
- To serve: Ladle the chili into bowls and garnish with a dollop of sour cream, extra cheese and cilantro. Roll up warm corn tortillas and serve on the side of the bowl.
Pressure Cooker Chicken Soup
1 tablespoon olive oil
5 medium carrots, cut into 1/4-inch-thick diagonal slices
3 large stalks celery, cut into 1/2-inch-thick slices
2 cloves garlic, minced
1 large yellow onion, cut into a large dice
Sea salt (Baja Gold Sea Salt has lots of minerals!)
One 3-pound whole chicken
One 3-inch piece peeled ginger, halved lengthwise (optional)
6 ounces rice noodles (about 4 cups)
6-quart Instant Pot
- Turn a 6-quart Instant Pot® to the high sauté setting. Add the oil and once hot add the carrots, celery, garlic, onion, 1 tablespoon salt. Cook, stirring, until the vegetables are slightly softened, 4 to 5 minutes.
- Add the chicken, ginger, if using, and 8 cups water. Follow the manufacturer’s guide for locking the lid and preparing to cook. Set to pressure cook on high for 20 minutes.
- After the pressure cook cycle is complete, follow the manufacturer’s guide for quick release and wait until the quick release cycle is complete. Be careful of any remaining steam, unlock and remove the lid. Remove the ginger and discard. Use a pair of tongs to remove the chicken from the pot and put into a large bowl and allow to cool for several minutes.
- Switch the Instant Pot® to the high sauté setting and bring the soup to a boil. Once at a boil, add the noodles and cook until al dente, 4 to 5 minutes.
- While the noodles are cooking, use 2 forks to remove the skin and bones from the chicken and shred the meat into bite-size pieces. Season the chicken generously then add the meat back to the pot. Yummy! Ready to eat!
What if you are traveling with your family and everyone is starving. The only “restaurants” are fast food. Now what? It may not be the best case scenario but ALL of us have been there.
Here is a list of healthier choices for fast food stops:
- Chick-fil-A: Grilled chicken nuggets, chicken salads , multi-grain breakfast oatmeal, grilled market salad
- Chipotle:Burritos, tacos, salads with a variety of meats, veggies, beans, rice and guacamole, vegetarian salad
- Cheese Factory: Steaks, fish, seafood, salads and various appetizers.
- Dunkin Donuts: egg and cheese English muffin
- Wendy’s: Many chicken salads, as well as grilled chicken wraps, chili, Jr. hamburger
- McDonald’s: McDonald’s offers several healthy salads, mostly made with chicken, vegetables and fruit, small hamburger
- KFC: Grilled chicken pieces and a side of green beans or corn cobs, Kentucky Grilled Chicken Breast (on the bone) and a side of Green Beans
- Subway: whole grain bread and include plenty of vegetables in your sub. Veggie Delite (6-inch)
- Taco Bell: veggie power meal bowl, Fresco Grilled Steak soft taco, power meal burrito, chicken soft taco fresco style, bean burrito, breakfast burrito, spicy tostada
- Carl’s Jr: charbroiled chicken salad, 1/3-pound lettuce-wrapped thick burger, low-carb charbroiled chicken club
- Burger King: tendergrill chicken sandwich, tendergrill chicken garden salad, Whopper Jr., veggie burger
Just take your time to read through the menu. You will most likely find something that is healthy, or can be made healthy with simple modifications.
I hope this makes your day trips and travels healthy and happy!