10 Natural Ways to Supercharge our Immune System Against Any Virus

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.

Near Infrared Sauna


2) Sleep

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. [2]

3) Hydration

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.


Hydration benefits:

  •   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).[3]


6) Selenium

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. [4]

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.[5]

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).[6]

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. [7]

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!). [8]


Science has proved over and over again that viruses can be eradicated by micro-nutrients and improving the immune system.




[1] 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

[2] “How Sleep Affects Your Immunity.” National Sleep Foundation, https://www.sleepfoundation.org/articles/how-sleep-affects-your-immunity

[3]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

[4] 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/


[5] 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

[6]Semba, Richard D., “Vitamin A and Immune Function.” The Johns Hopkins University Department of Ophthalmology, 1999, https://www.ncbi.nlm.nih.gov/books/NBK230968/

[7] 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


[8] MacCuspie, Rob, “ (Particle) Size Matters.” Silver Science, May 14, 2019, https://sovereignsilver.com/2019/05/14/particle-size-matters-why-less-is-more/


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Scapegoat to Partnership

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
integrative approach.

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

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
into possibility.

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/


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On a Budget? Stretching your wallet with Nutritional Meals

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!

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Real Food on the Go

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:


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.


Where to get recipes for crockpot: Foodnetwork, Allrecipes, Well Plated. Crock-Pot I use which has lasted many years: Crock Pot

Where to get recipes for pressure cookers: Pressure cooker Foodnetwork, Skinny Taste, All Recipes Pressure Cooker  Instant pot I use:  Instant Pot


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

Sea salt

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



  1. 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.
  2. 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.
  3. 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.
  4. 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)


Special equipment:

6-quart Instant Pot

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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!

More information about Dr. Kneale

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30 Tips to Transform Your Mornings From Hectic to Amazing

By Dr. Kneale 

Does the start of your day really matter?

Do you think of your morning routine as part of your health? Even if you are retired, does it truly make a difference?

A typical start to your day might include getting up and making coffee, taking a shower, feeding your dog or cat, finding the perfect outfit, grabbing everything you may need, and starting up your car thinking of what you are going to order at the coffee shop.

Or maybe you work from home and as soon as you wake you check your emails, messages, and social media accounts. From there one thing leads to another and before you know it an hour or two has passed by.

The above was my morning routine for over 20 years.  And, my daily habits stuck with me even when my work transferred from the office to home. I felt like I was running on a hamster wheel and did not know one day from the next.

The start of your day can affect the autonomic nervous system (ANS). The autonomic nervous system regulates many functions in the body. There are two branches of the autonomic nervous system which are the sympathetic and parasympathetic. The sympathetic branch activates the brain, muscles, thyroid, and adrenals and enables the body to respond to stress. It defends the body against attack (fight or flight) and tends to break down the body.  The parasympathetic branch activates the liver, kidneys, spleen, stomach, small intestines and colon. It is associated with healing, regeneration and nourishing the body. The parasympathetic branch tends to build up the body.  Problems with this nervous system are very widespread and can cause hundreds of symptoms such as digestive issues, inability to eliminate heavy metals, poor sleep, blood sugar problems and others.

Below is the perfect example of the sympathetic branch taking over:

You jump out of bed knowing your day has a full schedule.  You feel panicky as your heart pounds faster, your breathing speeds up and a feeling of tightness covers your entire chest.  The rest of the day follows suit. Everything is hurried, rushed, and you still feel anxious. It may take all day or most of the day for this overwhelming feeling to dissipate.

Most people can probably relate to the above scenario because we are quite revved up due to our fast pace of living and trying to fit everything in.

If we jump out of bed and rush through our morning, we are missing an enormous opportunity to create habits that make us happy, healthy and just down right calmer for the whole day. I am not saying to just think positive and everything will be perfect. We have to put a bit of thinking and repetition into circumstances that we actually want.

I was accustomed to waking up and starting my day  practically holding my breath! I never stopped to ponder about what I was grateful for or what my vision for the day might be because I was just TOO busy, so I thought. I have since learned to love my morning routines. After a year of changing my undesirable morning habits, I not only enjoy my mornings, but the calming, happy feeling has oozed into my every day endeavors with my family, business, at the post office, in the grocery store; every aspect of my life has been affected.

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle

30 Ways to transform your mornings

1) Stay unplugged: delay checking your phone, iPad, laptop, and computer ­this is by far the most important.

2) Stretch for 5 minutes before getting out of bed. Here is one that is under 5 minutes and is very gentle Morning Stretches.

3) Think of something that makes you happy: family, friends, the weather, an upcoming event, a memory.

4) Affirmations: https://www.successconsciousness.com/affirmations.htm these sayings can help to motivate and change the way you think (or stop you from going down some path you want to avoid). My suggestion is to make a list that resonates with you.

Some that I like for myself: My body is healthy. My day will be filled with happiness.  I am enough.

5) Take a cold shower: I usually start with a warm shower and then gradually cool it down until it is cold. Hot showers have their benefits, but for waking up and starting the day, a cold shower may be better.      https://www.theinertia.com/health/hot-vs-cold-the-great-shower-debate

6) Hug your family. If you live alone, hug your cat, dog; give yourself a pat on the back.

7) Keep a gratitude list: look at your list and add to it regularly; maybe you are more of an auditory type: say them out loud daily and add to them.

Example: I am grateful for my family, my health, friends, career, going to the movies with my daughter

8) Meditate: this one can be done in a few minutes; one I like is  Headspace  (quick and easy) Here is another Mindful Meditation. There are many to choose from.

9) Come up with an intention for the day:  For example: smile at everyone. Work toward an accomplishment even it if is baby steps, think before you speak.

10) Take some deep breaths. Humans breathe shallow. Deep breaths help with oxygenation and relaxation. Here is a 2 minute video Breathing Technique.  As you breathe, it should feel like an expansion all the way around your body including your back where most of your lungs are located.

11) Make a cup of your favorite tea or coffee: put in a to-go cup.

12) Take a 10 minute walk: helps to relieve any muscle aches, improves circulation and oxygenation.

13) Listen to your favorite book during your commute or while at home

14) Listen to uplifting music during your commute or at home: I love “Let’s Get This Started” by The Black Eye Peas, “Happy” by Pharrell Williams and “Don’t Worry Be Happy” by Bob Marley.

15) Pet your dog or cat (my chickens do not like this but I keep trying),

16) Pray depending on your beliefs.

17) Read scriptures or whatever books that helps you (even just one line).

18) Read a funny quote (I have a collection that make me laugh out loud).

19) Make a vision board and look at it every morning. Here is one technique: Vision Board

20) Hydrate with water: helps with thinking, your muscle, digestion, skin, removes toxins

21) Smile: it can lift your mood, reduce stress, and help bond with others. Don’t feel like smiling? “Fake it until you make it” works in this instance.

22) Healthy break-fast: when you break the fast, eat something healthy such as left over dinner, eggs or vegetables. Try to avoid sugary foods when you first eat because your energy can crash rapidly which can lead to a low energy day.

23) Do some yoga poses: here is a link for beginning yoga poses 6 Minute Beginning Yoga

24) Write your to-do list the day or night prior (and only put a few things…long lists create more anxiety and never get done, sets you up for failure and not a great way to end a day). Click here to read how to figure out what tasks you have to do and which ones help to make progress https://www.artofmanliness.com/articles/eisenhower-decision-matrix/

25) Think about and set aside what you need for the next day so your morning runs smoothly. Could be paperwork, healthy snack and/or lunch, laptop, phone, personal items, gym clothes, water, books, etc..

26) Pack a snack so that you have nutritious food during the day: some berries, soft boiled egg, raw cheese, an energy bar (Quest bars, B Up bars, Human Food Bar), left overs, cut celery, carrots, broccoli, nuts.

27) Enjoy some natural sun light:  even if it is raining, go outside for a few minutes if possible: helps with vitamin D production, calcium and phosphorus absorption, aids in mood and performance

28) Write down an idea that is inspiring such as writing a poem,  a dream vacation, starting your own business.

29) Make your bed: https://www.today.com/news/navy-seals-advice-grads-make-your-bed-every-morning-2D79695461  If you make your bed every morning, you will have accomplished the first task of the day. It will give you a small sense of pride. And by the end of the day that one task completed will have turned into many tasks completed.

30) Expect everything to go right! I am sure you have heard the saying to expect everything to go wrong so you won’t be disappointed or surprised. If what we think can become our reality then I would rather expect everything to go right. Try it. Have you ever thought something was going to happen and it did?

Making permanent changes in your lifestyle takes some time and perseverance. After a few weeks your habits turn into your routine.   My suggestion is to pick one from the list above and stick with it for a couple of months before adding another.  No two people have the exact morning routine but you want one that makes you happier and healthier.

Your life is shaped by our mind; we become what we think. Joy follows a pure thought like a shadow that never leaves. Eknath Easwaran (1910–1999) is the originator of passage meditation and the author of 40 books on spiritual living.

Love your morning routine!

Dr. Kneale has been researching natural healing for over 20 years. DrKneale.com

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40 Quick and Easy Ways to Enjoy the Hectic Holiday Season

By Dr. Heather Kneale

With the hustle and bustle of the holidays many forget about one thing….


You help your brother with his family, your daughter or son with their relationships, and you think about what you have to finish at work, at home, for friends, for family. Doing all of this on top of preparing for the holidays is just insane. It is easy to see why at the end of the holiday season we need a holiday. Everyone is taking a piece of you and leaving only the crumbs.

We run ourselves down during a time that is supposed to be enjoyed. When did that happen?

We’ve learned a not so healthy skill: juggling.

Juggling between finding the perfect gifts for everyone you know. Figuring out where to celebrate the holidays. Deciding who you should invite (or not invite)? Sleeping less hours to fit it all in before the deadlines. Realizing that you are getting a cold or a flu.

Do we have to race through the holidays and become stressed and rundown?

Here is a list of quick things to do to make sure you stay well and find some enjoyment too!


1) Turn off your phone (this one is probably the most important)

2) Take a bath

3) Light some candles

4) Drive and find Christmas lights on houses

5) Make a hot chocolate (https://livingwellmom.com/healthy-easy-hot-cocoa-recipe-kids )

6) Make a hot tea and put your legs up (even if it is for 5 minutes)

7) Delegate…get some help with shopping, planning, cooking, any of the errands

8) Plan a potluck: these are my favorite as it takes the burden off making every dish and others get to add to the joy!

9) Splurge on a Spa day (hour or 1/2 hour if that is all you have)

10) Get a massage

11) Read a chapter of a favorite book (or just a few pages)

12) Cross off what you do not have to do and move it to another day: stop cramming it all in

13) Enjoy a foot reflexology session

14) Eat out for a meal or two during the busy times

15) Freeze a few meals so that you can just defrost them

16) Cook crock pot meals: take less time and there are many easy recipes online Healthy Slow Cooker Recipes

17) Listen to your favorite book while driving

18) Listen to your favorite (calming preferably) music in the car, at home, etc..

19) Go for a walk

20) Call a friend that makes you feel happy

21) Play with your dogs, cats

22) Go for a ride (bike ride, horse, train)

23) Meditate: lots on youtube: headspace (https://www.youtube.com/watch?v=c1Ndym-IsQg quick and easy)

24) Pray: depending on your beliefs

25) Write a list of what you’re grateful for and look at it every day during this holiday season (these are so easy to overlook)

26) Draw or paint

27) Knit something (I have heard this helps to relax…I have never tried it)

28) Take a sauna

29) Workout, exercise

30) Stretch: try some yoga moves (here is one 10 minute video Yoga Stretches 10 minutes

31) Breath!

32) Watch your favorite youtube videos

33) Close your eyes and think of your favorite places

34) Lay down

35) Watch your favorite show without interruptions

36) Be alone for a short time (even if it is in a walk in closet)

37) Dance (even if you don’t know how)

38) Cuddle with a pet

39) Laugh (find your favorite jokes or think of something funny)

40) Treat yourself to a manicure or pedicure


Dr. Kneale has been researching natural health and healing for over 25 years https://rainbowsandbutterflies.net/site/

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Reclaim Your Kitchen: Cook Meals that Foster Good Health For Your Family

By Joy Feldman, NC, JD


“If a woman could see the sparks of light going forth from her fingertips when she is cooking, and the substance of light that goes into the food she handles, she would be amazed to see how much of herself she charges into the meals that she prepares for her family and friends.


It is one of the most important and least understood activities of life, that the radiation and feeling that go into the preparation of food affect everyone who partakes of it. And this activity should be unhurried, peaceful, and happy because the substance of the lifestream performing the service flows into that food and is eaten, and actually becomes part of the energy of the receiver. It would be better that an individual did not eat at all than to eat food that has been prepared under a feeling of anger, apathy, resentment, depression, or any outward pressure.” (Maha Chohan, Electrons)


There is no other way to feed kids quality foods other than rediscovering you kitchen and cooking wholesome meals. When you cook your own meals, you know what is in your food. Cooking helps to guarantee that your foods come from the earth without any unhealthy additives. Preparing and cooking real whole foods is a necessary step to improved health. Its time to slow down, get back into the kitchen and cook meals that foster good health.

Food preparation at home is an opportunity to teach children and have fun with them as well. When children feel a part of the process, they are more likely to try new foods. I often let my children thumb through cookbook recipes and have them pick out what they like.

So let’s get those young one’s cooking! In our household, everyone is included in meal preparation. I find this helpful because it exposes everyone to a variety of different types of food. Children can help create new recipes at mealtime by allowing them to participate in the process. It will also raise your awareness about their preferences. Planning meals ahead of time is essential. Hungry teenagers won’t always wait for that well-balanced meal to finish cooking. Quality protein, fats and lots of vegetable strengthen their bodies and help them grown into vibrant young adults.

Children can be notoriously picky eaters. By letting them have input in the kitchen you’re likely to have better success when dinner is on the table. Nutrient rich dishes are as essential as ever, given the physical and emotional stresses that face our children every day. Moreover, parents are competing with a perpetual onslaught of advertisements for foods that have a shockingly low nutritional value, but rate high in flashy commercial and seductive packaging. Countless snack foods advertise bogus health benefits from so called vitamin drinks to energy bars.

Let’s all consider the importance of reclaiming your kitchen. It does not mean you have to spend long hours cooking. But it does mean that you need to spend some time preparing and cooking food with wisdom, so you create the healthiest options for your family.


Mini Turkey Burgers for Lunch or Dinner: Recipe serves 4 people


  • 1.5 pounds of ground turkey
  • 1 cup sautéed Vidalia onions
  • ½ cup chopped dried cranberries
  • ½ teaspoon crushed red pepper
  • 1 teaspoon fresh marjoram (dry is acceptable)
  • Sea salt and freshly ground black pepper to taste
  • 8 large leaves of Boston Bibb lettuce ( Other large leaf lettuces are acceptable)
  • Your favorite toppings such as red onions, pickles, tomatoes…etc.
  • 4 slices sharp cheddar cheese cut in half

Cooking Method:

  1. Preheat grill on high for 10 minutes or grill pan on high for 2 minutes
  2. In a medium mixing bowl add the top 6 ingredients and mix completely
  3. Portion the meat mixture into 8 equal balls
  4. Flatten each ball with the palm of your hand and place half of a slice of cheddar in the center
  5. Fold the meat around the cheese then roll to form a mini hot dog
  6. If the meat is too sticky to your fingers, try dipping your fingers in cold water
  7. Place each stuffed turkey burger on the hot grill and cook thoroughly until they reach an internal temperature of 165˚F
  8. Place each fully cooked burger at the center of a Boston Bibb lettuce leaf
  9. Top with your favorite toppings
  10. Roll the sides over the cooked burger and toppings, then roll downward to form a spring roll-like lettuce wrapped burger and enjoy for lunch or dinner


Joy Feldman is a writer, author and lecturer. She has an international private nutritional consulting practice and has the authored Joyful Cooking in the Pursuit of Good Health and Is Your Hair Made of Donuts? To find out more information: joyfeldman.com or isyourhairmadeofdonuts.com


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Everything you wanted to know about Stress? 

According to Hans Syle, “Stress is the common denominator of all adaptive reactions in the body when the body is forced to adapt to stressors. ( that which produces stress).


Stress, it is part of life today. The fast paced rhythm of everyday life is startling. The alarm clock beeps but, you just fell asleep not more than two hours ago. Your cell phone rings, your emails buzz, text messages ping. You open your swollen eyes and stare disbelievingly at the two small children crouched over your bed waiting for breakfast. It’s only 7:00AM and you are frazzled – out of sync and the day has just begun, insisting that you become alert, concentrating on the challenges of the day. You have meetings to attend, appointments to make, and deadlines to meet. Tethered to technology, you keep track of all worldwide news events, take pictures, play games, download music and update your status on your favorite social network. You have more responsibilities, more stress, and more things going on than ever before; the pace at which we live is dizzyingly discombobulating– honestly, it is insane.

As a result of this hectic lifestyle, many people are sick, stressed, and exhausted, and to compensate for how they are feeling, some pop pills to keep their edge. This hypervigilant and manic lifestyle that many Americans are leading is exhausting and all too familiar.  Constantly stimulated by stress, many people today are living in a state of hyper-arousal, depleting the body’s nutritional status, wearing out the body’s adrenal glands. If you are looking for improved health, it is time to change the way you live. Put on the brakes and stop loading up your life with too much stuff. Simplifying can be accomplished, but forget the magic wand. Sorry Tinkerbell. Give yourself permission to rest and step out of the perpetual frenzied whirlwind, and into the peace where you set boundaries and begin to have control over your life. To fully thrive and feel well, it is not only necessary to eliminate your stressors, but to also pursue loving and joyful lives.


But here is the down and dirty on stress. Stress affects both physical and mental health. It impacts your nutritional status by demanding an increased need for vitamins and minerals to prevent a depletion of its storehouse which the body needs to prevent a physiologic and or psychological dysfunction. And there is more. Stress can be multifactorial—external, internal or both. Positive stress ( a wedding or a party) can also affect your body. According to Dr. Paul Eck, “ Both internal and vitamin imbalances originating from stress result in the body’s increased inability to maintain biochemical equilibrium or homestasis.”


Making new life choices for your vitality are important, and here are some important suggestions to consider:

Sleep and Rest

  • Sleep and rest are the most significant aspects of balancing one’s lifestyle because they promote regeneration, healing, and development of the mind and body. However, most people do not get enough sleep and rest. If you need coffee, soda, chocolate, anger, worry or other stimulants to get you moving in the morning, or keep you perked up throughout the day, you are not sleeping enough. Try sleeping 8-10 hours each night and even attempt to nap during the day. Catching those ZZZ’s are essential to your well-being.

Eating Habits

  • Eat at least three regular meals every day or and five smaller meals to balance blood sugar and prevent stress on the adrenal glands. Have sit down meals, and do your best to avoid snacking while working, driving or standing around. Rest at least several minutes before and after eating to optimize digestion. Choose a diet rich in lightly cooked vegetables, healthy proteins, healthy fats (flax oil, olive oil and butter) and gluten free grains such as quinoa and brown rice. Mealtime should be enjoyable social times of conversation and togetherness. Do not let soccer time take precedence over family meals. Instead, try restructuring mealtime or skip the lessons at this time of day. You can make meals special by lighting a candle, dimming the lights enabling you to set the tone for a peaceful enjoyable meal.

Drinking Water

  • Drink 3 quarts or more of spring water daily as a means to hydrate the body.


Habits of Thought

  • Take full responsibility for your life. When you take responsibility for you everything in your life, you will begin to feel empowered. It might take some time to explore your new choices, but you have the ability to make them.
  • Think in a positive direction. Look on the bright side of things as much as possible. It does not mean to ignore the obvious or to believe things will work out when all the facts argue against it. It just means to avoid inferring and implying negative outcomes when you really don’t know the truth.


  • Mild and gentle exercise is a wonderful way to improve your health. Depending on your health and age, 10-30 minutes of walking several times a week is a great way to begin your healthy lifestyle.


Joy Feldman is a nutritional consultant, writer, and sought after lecturer. She is the author of Joyful Cooking in the Pursuit of Good Health and Is Your Hair Made of Donuts? Learn more at www.joyfeldman.com and at www.isyourhairmadeofdonuts.com


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How to be Joyful Regardless of Your Circumstances

By Dr. Heather Kneale

What is the feeling of joy?

Is it  the satisfaction of accomplishing  a long term goal only to realize that the feeling of “joy” did not last long? So you move on to the next goal to seek and obtain that feeling again.

Is it the feeling of electricity coursing though your body when buying a new car? Yet, the feeling of joy fades long before the new car smell.

The definition of joy from dictionary.com is:

The emotion of great delight or happiness caused by something good or satisfying; keen pleasure; elation.

True joyful feelings do not just show up. We have to recognize what brings us joy and choose to pay attention to those moments every day.

Finding joy  flourishes within the small everyday things that transpire day-to-day. It  resides inside the happenings of our normal daily routine. Life does not have to be extraordinary or unusual to bring delight.

For example, I have a note that my 10 year old daughter wrote to me on my birthday. It started with “Dear Mommy”…..that alone made my heart melt. She went on to say that she loved me to the moon and beyond!  I have pinned her note prominently on my wall; it brings a grin every time I see or think of it.

Another is thinking of my dad’s sense of humor. He teased everyone. Just remembering his laugh and teasing natural brings a big smile to my face.

One specific moment that gets me laughing out loud was when my father-in-law came  to our new house to make my family dinner. I was very pregnant and uncomfortable. He made a green salad and homemade spaghetti. I was served first and took a bite. It tasted off. I thought it was because I was pregnant and nothing really tasting good; I ended up just playing with my food. My mother-in-law took a big bite of salad after already eating half her plate of spaghetti. She asked if he had washed the lettuce. He confidently answered no explaining  that he just added olive oil to the salad and water to cook the noodles. Upon discussion we discovered that it was not olive oil but dish-soap! The mystery was solved!

Just going about your day provides opportunities to bring joy into your life.

Write a list, collect notes, pictures, or anything in your life that has brought or currently  brings about happiness.  It may be a collection of letters, quotes, and others. Start noticing throughout your day what makes you feel lighter or smile.

Here is a small list of what brings me joy. I hope it gets your creative juices flowing:

  • The sun shining
  • The color of the sunset
  • My dogs, cats, chickens always happy to see me
  • The colors the trees turn during different seasons
  • My significant other joking
  • When I first saw my daughter
  • The day my toddler found my make up (maybe not joyful right away, but it was later)
  • My grandmother forgetting to put the lid on the blender
  • Playing in the rain (yes, I still do!)
  • My daughter singing
  • The beach
  • The sound of the ocean/river/lake
  • Seeing others smile
  • Laughing  (Love to do this one!!)
  • Beautiful music
  • Inspirational stories


Pick out the instances that made you feel lighter, smile, or even laugh out loud.  Find those hidden joyful moments. We all have them.

Chasing the big ticket goals may be important at the time but as far as feeling happy or joyful, the feeling does not last. Yes, we may feel some accomplishment on finishing goals, but does it bring true joy to our lives?  True joy comes from an inner happiness from many small things that have ended up bringing the most pleasure and happiness to our lives. We just have to pay attention and hold tight to those small beautiful moments where joy is waiting to be found.

Click here for more information on Dr. Heather Kneale 

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Please Place the Oxygen Mask on Yourself First!

 By Joy Feldman, NC JD

“The body is a sacred garment. Its your first and last garment; it is what you enter life in and what you depart life with, and it should be treated with honor.” Martha Graham

We have all heard flight attendants make that familiar announcement prior to take off, yet we rarely pay attention. They remind us to place the oxygen mask on ourselves first before trying to help others. The airlines know that our immediate reaction in an emergency is to help our loved ones before ourselves. Under such circumstances we do not have the presence of mind to understand that unless we take care of ourselves first, we will be of little use to others. This is a valuable lesson.

In order to be truly helpful, whether as a parent, relative, or friend, we must recognize the importance of self-care.  To be most effective as a role model, it is crucial that we are rested, stress-free, physically and emotionally healthy, and able to focus our attention on family. Anytime we are responsible for caretaking of someone else, it behooves us to first take care of ourselves.

We need to begin to consider self-care. Sacrificing our own well-being serves nobody. If we are to be most effective in living our lives fully, including providing service to others either personally or through our work, then self-care must take a higher priority on our agenda.

One easy way to take this step toward self-care is to begin with a simple meditation called Loving Kindness. This technique is rooted in the Buddhist tradition. Bringing positive attitudinal shifts, loving-kindness systematically develops the quality of ‘loving acceptance.’  Wondering how to begin? It’s easy. Spend a few minutes relaxing any tight spots that you might feel in your body. Be kind to yourself so you can prepare the mind to relax and be more open.


And now, let’s begin.

  • Wish yourself happiness, good health, good success, harmony, and the ability to understand stress. You might think to yourself: “May I be happy, may I be free of illness and injury.”
  • Wish yourself freedom of stress, anger, greed, ill-will and envy. “May I practice to let go of stress, may I practice to let go of anger, may I practice to let go of greed, ill-will and envy.”
  • Wish yourself joy, equanimity, compassion and kindness, such as “May I appreciate what I have experienced. May I be kind to myself, may I let go of my regrets.”
  • Wish yourself good progress in your life journey such as: “May I grow wiser and gain more skills, may I be more kind to myself more often.”


Give this technique a try. It might just provide you with an innovative way to be gentle with yourself and allow you to place that oxygen mask on yourself first.


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