Ask the Expert: Sleep & a DIY Throat Wash

Jennifer SalosAsk Jennifer: What are some natural things I can do to improve my sleep?

How to get better sleep is one of the biggest topics that clients ask us about at Chesapeake Holistic.
Of course, getting to the root of why you’re having trouble falling or staying asleep is vitally important.

On July 4, 2017, Carol wrote an article about how much sleep we all really need and tips for getting adequate rest. She also explained how sleep repairs your body and mind at the cellular level. I recommend reading it again (I did!). Carol offers some specifics in her response to sleep questions (later in this newsletter).

If you experience anxiety at night, Lisa Manning’s Advanced Bodywork includes Craniosacral Therapy to ease the nervous system and Energy Work to improve wellbeing. She also works with clients on at-home relaxation techniques.

As well, in her response to a client’s sleep question (below), Cathy explains how ONDAMED and The Body Code are very useful approaches for helping clients with sleep issues.

Sleep issues may also be caused by allergies, belly fat or swollen tonsils:

  • If you suspect allergies are keeping you from experiencing restful sleep, Katherine’s Acupuncture and related detox protocols – as well as her upcoming Allergy Desensitization services – may be just what you need.
  • To address belly fat, we have Nutrition and Functional Health services to develop a food and lifestyle plan tailored to your body’s specific needs (including rest).
  • If your tonsils often feel swollen, you may want to consult with an ENT (ear, nose and throat) doctor. We also carry Throat Spray Milieu by Physica, a homeopathic draining product, which is useful for when new smells or environmental allergies/toxins have been introduced to your home or workplace.

Jennifer Salos, MS, CNC
Jennifer has a Master’s degree in Holistic Nutrition. She is also a nationally Certified Nutritional Consultant and Diplomat of the American Association of Nutritional Consultants.


Did You Know…?

You can use essential oils make your own Aromatherapy Throat Wash. To soothe tonsils and to ease congestion and infections:

  1. Mix two drops each of sandalwood and lemon oils in a glass of warm water. (For congestion, add eucalyptus oil).
  2. Gargle and then spit it out.
  3. Repeat every two hours.

We carry a range of essential oils at Chesapeake Holistic. If there are types of rareESSENCE oils we don’t carry, let us know and we can special order them.

Ask the Expert: Nutrition Plans & Gut Health

Carol HeckmanAsk Carol: I’m thinking about scheduling an appointment with Carol to come up with a nutrition plan for me. How does she work with her clients?

What I do is more comprehensive (and much more beneficial to my clients!) than simply creating a nutrition plan.

As a Nurse, I’ve always practiced holistically: taking the whole person (mind, body, spirit) and their environment into consideration.

My clients are not “parts” and they’re not separate from their lives. I listen and assess all of this (as how people live influences their health) and create individualized action steps to build a wellness plan.

As an Educator, I also work to help my clients understand: how stress is impacting their body functions, creating their symptoms; and, ultimately, how the action steps I’ve designed will promote balance to help them return to health.

As a Natural and Integrative Health Practitioner, I work to restore health with nutrients from foods, vitamins, minerals, herbals, homeopathics, and complementary modalities.

I integrate and blend this work with my clients’ needs, so they receive the best of both worlds (lifestyle and nutrition) for their ultimate wellness.

This wellness journey begins with an evaluation session and a series of follow-up appointments to monitor progress and adjust the wellness plan as needed.

Each client is different, so there isn’t a pre-set timeframe or number of sessions. Some follow-up appointments can be performed remotely, which is especially helpful for clients who don’t live near our office.


Carol Heckman, RN, CNHP, MH, CNC
Carol is a Registered Nurse, as well as a Certified Natural Health Practitioner, a Master Herbalist, and a Certified Nutritional Consultant.


Did You Know…?

The importance of the human body’s microbes/microbiome is gaining more and more attention in mainstream medicine and even with nationally-known TV physicians.

More than two years ago, Carol authored an article (in our January 17, 2017 issue) explaining the importance of gut health and weight.

She wrote about how diet and lifestyle influence microbe growth and balance, and, how the good/bad balance of microbes affects weight management and many other areas of our overall health.

Here’s what you can do today to improve your gut-health:

  1. Consider adding a probiotic to your daily routine to feed good microbes.
  2. Increase daily fiber to feed your good microbes by eating more vegetables. Start by making sure each of your meals includes veggies (even breakfast).
  3. Avoid processed foods. These foods do not feed the good microbes and ultimately encourage the bad microbes to grow.

To learn more about good microbes, probiotics, and how to eat for a healthy gut and weight, call 410.349.9043 to schedule a session with Carol.

Ask the Expert: Echinacea & ONDAMED

Jennifer SalosAsk Jennifer: Is taking Echinacea really a good idea?

Yes, Echinacea activates the body’s anti-inflammatory response which is helpful for fighting colds and other infections. It’s also used to diminish internal yeast and fungi imbalances, and it may be applied directly to the skin to help heal burns, boils and other wounds.

So it doesn’t lose its effectiveness, Echinacea is something you need to cycle: 3 weeks on, 1 week off.

Be aware there are medications with which Echinacea interacts, meaning it could decrease effectiveness and/or increase side effects of prescription medications. However, Echinacea is actually one of the herbs with the fewest interactions with meds.

Interactions include:

  • Prescriptions. Some brands of blood thinners, SSRIs / depression meds, antipsychotics, antibiotics, liver meds, estrogens, ibuprofen, allergy meds, and more.
  • Herbs. Use caution when taking Echinacea with other herbs. There are lots of herbal immune formulas out there (and we stock a few) that do contain Echinacea along with some other herbs.
  • Caffeine. Echinacea increases the side effects of caffeine (headache, jitters, rapid heartbeat, etc.) so I suggest drinking less coffee, tea or any other caffeinated beverage.

To be safe, come in for a functional health scan, to set up a wellness plan including food and supplements recommendations.

As well, Katherine is working on a new allergy sensitivity protocol; it will be ideal for identifying and minimizing allergies and potential interactions.


Jennifer Salos, MS, CNC
Jennifer has a Master’s degree in Holistic Nutrition. She is also a nationally Certified Nutritional Consultant and Diplomat of the American Association of Nutritional Consultants.


Cathy LoganAsk Cathy: I’ve been to Chesapeake Holistic before and always wondered about Ondamed. I’ve never really understood what it is…

We’ve offered ONDAMED at our office since 2013 because clients often have remarkable results from this technology. It’s a non-invasive pulsed electromagnetic therapy combined with biofeedback.

Each session ONDAMED is personalized, depending on what your body needs that day. We then run the protocol to access the source, of pain or illness, using various applicators (designed to fit different body parts).

Essentially, it boosts the immune system, balances the nervous system and jumpstarts the healing process.


Cathy Logan, CHC, COT, CECP, CBCP
Cathy is a Certified Health Coach, a Certified ONDAMED® Technician, and a Certified Emotion Code® and Body Code® Practitioner. She is also trained in Ionic Foot Detox.

Ask the Expert: Oil Cleansing

Ask Glynda: I’ve heard about oil cleansing. Can you explain more about this? I have oily skin, should I do it?

Oil cleansing seems like a radical new idea, but, it’s actually an ancient practice derived from India’s healing system called Ayurveda.

Only pure oils derived from nature should be used; these are naturally nourishing and hydrating, while providing deep cleansing without stripping the skin of its acid mantle.

The acid mantle is the skin’s protective barrier against environmental aggressors. Each day, our skin is bombarded with external toxins, such as smoke, dirt or pollution, and internal factors including chemical changes from hormones and stress.

Our culture tends to perpetuate the idea that all oil on the skin is bad and will clog your pores and cause breakouts. This is simply not true.

Yes, there are oils that are considered comedogenic: oils not suited for certain skin types (e.g., mineral oil) and which may not have beneficial effects. However, naturally-derived oils are teeming with essential fatty acids, antioxidants and natural antibacterial qualities that you simply cannot replicate in a lab.

The basic idea is: oils break down other oils. That’s why oil cleansing is ideal for all skin types, even oily skin!

Why is oil cleansing preferable to a foaming cleanser? Cleansers that leave your skin squeaky clean or taut are stripping your skin of its precious natural oils.

How do you oil cleanse? Is it fussy?

It’s truly a simple skincare ritual that will help you to feel nourished.

Start with a dry face and dry hands:

  1. Place about a quarter-sized amount of a high quality cleansing oil (such as YaYa’s lemongrass and mint deep cleansing oils) into your dry hands.
  2. With your hands, apply the oil and gently massage it in using upward circles all over your face and neck.
  3. Leave the oil on your skin anywhere from 2-10 minutes. The longer the oil remains on your skin, the greater its ability to dissolve dry sebum plugs and to bond with dirt, bacteria, makeup and sunblock.
  4. Use a very warm, damp wash cloth to gently steam your face. Then wipe the oil from your skin with the wash cloth. You may repeat this step if desired. Any residual oil that remains, after a gentle but thorough wiping, will keep your skin moisturized and protected.

Do I follow up oil cleansing with my toner, serum and moisturizer like I would after using regular cleanser?

Honestly, in general, your skin is balanced after doing an oil cleanse; it doesn’t require any further action (toner or moisturizer). But trust your instincts, too, about what your skin needs.

There may be extenuating circumstances in which you feel dehydrated. If so, use a hydrating toner and, if you still feel very dry, use a moisturizer for increased nourishment and protection.

How often should I oil cleanse?

I suggest trying it once per week and stepping it up to every other day, or daily, if you like the results.

Give oil cleansing a try to experience the vitality achieved with products alive with active botanicals!


Glynda Cullen, LMT, LE
Glynda is a licensed Massage Therapist and a licensed Esthetician. She offers therapeutic massage and facial treatments (and after-hours appointments). Glynda is also trained in Ionic Foot Detox protocols.

Ask the Expert: Kids & Teens

Ask Lisa: Do you work with children?

Yes! I often work with parents and siblings, together, in the treatment room. It’s a great opportunity for the family to jointly explore natural ways to maintain health and wellness.

I also think it’s a great thing for kids to see Mom or Dad getting help with their own needs, too!

Family sessions are an educational opportunity for everyone in the room, including me. These sessions also enable me to assess the posture and wellness needs of each individual.

Some common patterns I see with kids are: head-forward posture (leading to tense neck and shoulders), and jaw clenching or grinding at night. I work with them to eliminate the lingering effects and to practice corrective movements and releases.

As well, child/teen athletes will come in after an injury to maintain their alignment while healing.

The experience and feedback young clients receive helps to lay the foundation for lifelong body awareness and skillful self-care.


Lisa Manning, CST, CHt
Lisa is a Craniosacral and Myofascial Release Therapist. She’s also a Master Certified Hypnotherapist, specializing in Somato-Emotional Hypnosis to address chronic pain and anxiety. Lisa is trained in Ionic Foot Detox.


Cathy LoganAsk Cathy: A friend told me my kids should do Emotion Code? Is it really safe?

It is absolutely safe and effective! During an Emotion Code session, using muscle testing, I’ll identify the emotion and clear it down the governing meridian (down your back) with a magnet. Kids actually think it’s kind of fun.

Children’s trapped emotions clear very quickly because they have not had years to build things up. Many times, it only takes a session or two. It’s often the case that the child has actually picked up these emotions from their parents. So, I’ll clear the kids but the parents still need to be cleared (which requires a separate appointment).

What I have found to be especially helpful for kids is that we can clear blocks to specific things, for example: taking tests, confidence, and/or excelling in sports, relationships…

Emotion Code is pretty amazing actually! And it really helps kids who struggle with anxiety. Kids and adults alike report they just feel lighter.


Cathy Logan, CHC, COT, CECP, CBCP
Cathy is a Certified Health Coach, a Certified ONDAMED® Technician, and a Certified Emotion Code® and Body Code® Practitioner. She is also trained in Ionic Foot Detox.

Ask the Expert: Nervous About Acupuncture

Ask Katherine: Does acupuncture hurt? I’ve been thinking about making an appointment for a while, but I’m nervous about it.

Needles! We all remember, with fear, the pain of getting shots as kids. So, the idea of voluntarily being stuck with needles during acupuncture seems downright terrifying to many people.

Fortunately, acupuncture needles are a lot different than the hypodermic needles used in western medicine. First off, an acupuncture needle is very thin: it’s only about the thickness of a strand of hair, but it’s also solid.

On the other hand, a doctor’s hypodermic needle is many times larger and is hollow, since something is either being pushed through it into the body, like a medication… or something is coming out, like blood.

Based on your own history with needles, a common assumption about acupuncture is that it hurts. The fear of pain from acupuncture is one of the most common reasons people don’t try it.

Often, to the astonishment of those brave folks who take the plunge, acupuncture usually does not hurt.

There are times when acupuncture needles are inserted without a patient feeling a thing… This is especially true with certain styles of acupuncture that utilize extra thin needles, such as Japanese acupuncture.

However, most of the time acupuncture does produce some kind of a sensation at the site of insertion. That’s an important distinction from pain.

This moment (of sensation) is known to acupuncturists as de qi… and it’s a good thing. De qi actually means the needle has connected to and activated the body’s biochemical cascade that makes acupuncture work. When the point is activated, change is initiated.

Apart from, possibly, feeling an initial pinch, there are several common sensations that you may feel at the point of activation:

  • It can feel like a pulling or a weight is being placed on the area of insertion, which may spread throughout the area where the needle was placed. This heaviness is calming rather than uncomfortable.
  • You may also experience an achy, throbbing sensation which dissipates after a few seconds. This is normal. If either of those sensations lasts more than a few seconds, just tell me and I can adjust the needle.

Needling certain acupuncture points can also feel like a surprising traveling jolt that quickly disappears. It can also feel tingly, as though something is waking up inside you, like the twinkling lights on a Christmas tree.

Finally, you may also experience a spreading sensation of warmth around the area of insertion. This typically occurs a few minutes after the needle is inserted. It’s a pleasant feeling like an internal heating pad is being applied.

The bottom line: as long as the acupuncture sensations don’t keep you from closing your eyes (and napping for a little while), we just let the needles do their job.


Katherine Sale, MSW, MAc, LAc, CNC
Katherine is a Licensed, Board-Certified Acupuncturist, a Holistic Healthcare Practitioner, and an Integrative Energy Therapies Provider. She offers Acupuncture, Acupuncture Detox and Ionic Foot Detox.

Ask the Expert: Zyto & Self-Hypnosis

Carol HeckmanAsk Carol: I’ve heard you use Zyto. What is that? My friend told me it involves scans, is that safe?

In addition to your health story, and intake health history forms, I use Zyto as an additional assessment tool to for finding where a client’s body is out of balance. Zyto measures your body’s biologic coherence, in a completely safe way.

Essentially, it’s a hand cradle that noninvasively bioscans your galvanic skin response (GSR), to measure fluctuations in the skin’s electrical conductivity. The cradle then transmits that data to Zyto’s software for analysis.

From each person’s unique response, Zyto’s technology can also help me discern what supplements your body prefers. I tell my clients that this helps me be more effective, efficient, and economic in creating their wellness plans.


Carol Heckman, RN, CNHP, MH, CNC
Carol is a Registered Nurse, as well as a Certified Natural Health Practitioner, a Master Herbalist, and a Certified Nutritional Consultant.


Ask Lisa: Does self-hypnosis really work and is it hard to learn?

There is a saying, in the field of hypnotherapy: “all hypnosis is self-hypnosis.” What this means is that true hypnosis is collaborative, not something that is done to you as with onstage hypnotists. That is just a performance, with the intent to entertain.

Therapeutic hypnosis is a powerful tool used in many traditional medical settings. In my practice, I’ve chosen to teach hypnosis rather than treat with it. I prefer clients to fully participate in the process and know how to continue using it in their daily routines.

When you think about it… we’re all often walking around in a semi-hypnotic state, without even realizing it. We stay mesmerized by fearful thought-loops, social media, TV, billboards and even gas pump advertising! So many things are vying to control our consciousness and awareness. The key to freedom is taking it back!

Tools like self-hypnosis, meditation and mindfulness will quiet your thoughts, and may change how you experience the world.

The techniques are simple and, with practice, can become your new default way of relating to the stimuli around you.

An action as basic as taking one deep, slow, mindful breath can trigger the relaxation response and alter your biochemistry.

Try it now. See what I mean?


Lisa Manning, CST, CHtC
Lisa is a Craniosacral and Myofascial Release Therapist. She’s also a Master Certified Hypnotherapist, specializing in Somato-Emotional Hypnosis to address chronic pain and anxiety. Lisa is trained in Ionic Foot Detox.

Ask the Expert: Anxiety & Healing Response

Cathy LoganAsk Cathy: Can you give me real examples of how you can help with my anxiety?

Anxiety is something so many people suffer from. It can be debilitating. Truly, relief from anxiety is one of the top reasons clients seek us out.

Our wellness services are integrative… working together to clear out a lot of the damage to your body that anxiety causes and balance your body systems for healing.

There are many different things we can do here at CH for anxiety, such as:

  • Jen or Carol can design a lifestyle and nutrition plan for you, including the specific supplements your body is lacking to achieve vibrancy.
  • Katherine performs many types of acupuncture and detox energy work with great results; she intuitively knows what your body needs for balance.
  • Lisa’s expert craniosacral therapy (delicate manipulation of the cranial and sacral bones) and chakra balancing can help move you past being stuck in fight-flight mode.
  • Massage with Glynda’s healing hands will definitely put you in a relaxed state, even after your session.
  • I use ONDAMED, The Emotion Code and The Body Code to help people who suffer from anxiety.

ONDAMED has several programs that can help your body to relax and begin the healing process.

During Emotion Code and Body Code sessions, I’ll find the emotions (the underlying causes of anxiety) and release them. It’s amazing how fast it works.

I had a client, for example, who was terrified of driving over bridges. After several Emotion Code sessions, she now drives over the Bay Bridge with ease. That was truly remarkable and she is so grateful!


Cathy Logan, CHC, COT, CECP, CBCP
Cathy is a Certified Health Coach, a Certified ONDAMED® Technician, and a Certified Emotion Code® and Body Code® Practitioner. She is also trained in Ionic Foot Detox.


Carol HeckmanAsk Carol: What does “Healing Response” mean?

In my practice, I work to restore body function and health.

The work your body does, to achieve balance and to self-heal, is what’s known as a Healing Response. It’s much like how your body mounts a fever to fight infection.

In a healing response, you may not get a fever; but, you may notice other signs / symptoms that your body is doing some healing work. These signs often include: mild headache, feeling tired or sluggish, a change in bowel habits (diarrhea or constipation), sweating, mild nausea, or irritability.

Luckily, these symptoms only last for a day or two and then subside. I tell my clients, if this happens, it’s actually a good indicator that their body is on the right track.


Carol Heckman, RN, CNHP, MH, CNC
Carol is a Registered Nurse, as well as a Certified Natural Health Practitioner, a Master Herbalist, and a Certified Nutritional Consultant.

Ask the Expert: Tracking Supplements

Jennifer SalosAsk Jennifer: Do you have any strategies for keeping up with all of the half-used supplements that aren’t expired, but didn’t show up as beneficial on the last Asyra scan? It’s not uncommon that I’ll need to start using a supplement again before it expires, but I lose track of what is where and order it before I need to. Thanks!

You brought up a great question that many clients have! I have a few simple strategies for keeping track of supplements and reordering timing…

Designated areas. The easiest way to store supplements is to keep the bottles of what you’re currently taking in a basket, or bin, on a shelf at eye level: someplace you’ll see it every day. Designate a separate basket/bin to store bottles of supplements you’re not currently using and keep that tucked out of sight (but easily accessible).

I keep my current supplements in a basket on the kitchen counter and a basket of what I’m not using in my pantry.

Pill organizers. When taking supplements, it’s so easy to question yourself… “Did I take it this morning…?” The best way to stay on track, daily, with supplements is to use pill organizers. I prefer organizers with these features:

  • Big compartments (since supplements are often bigger than medication pills).
  • Ability to pop out daily compartments, so I can take a day’s (or several) supply in my purse or when I travel.
  • Four compartments per day (e.g., morning, noon, evening and bedtime) so my supplements are organized in the way that I take them, with breakfast, lunch, dinner and before bed.

I suggest buying two pill organizers; that way you only have to fill the organizers twice per month.

Keep a tracking document. In Word or Excel, create a document to track the supplements you currently own. Include a table with columns for Supplement Name, Expiration Date, and How Many Left (in the bottle). Keep this updated.

Before each appointment at Chesapeake Holistic, update your list of current supplements taking care to note approximately how many you have left (e.g., ½ bottle, ¼ bottle…). You do not need to count / provide an exact number of supplements still in the bottles.

Bring this document with you to the appointment with me, instead of your supplement bottles. When I can see what you have on hand (by reading the document), it’s easier for me to help you use up what you have at home versus ordering new supplements. The goal is to always use up what you have first.

Our Office Manager can email you a template Word document, to get you started tracking your supplements usage and at-home inventory. If you’d like us to send you a tracking template, please email our Office Manager.

If it’s expired or empty, throw it out. This may sound obvious, but many clients unnecessarily hold onto expired or empty supplement bottles. If you implement a system to efficiently store and track supplements, there is no need to waste space in your home with empty or old supplement bottles.

Keep in mind: the expiration date column of the tracking document is especially helpful for: 1) knowing when to throw away any old supplements and to place empty bottles into recycling; and 2) enabling me to work with you effectively to manage ordering.

Use the 10-day rule. If you have an appointment with me, within 10 days of running out of a supplement, don’t reorder anything. Waiting can save you a lot of money. Remember, we may end up needing to adjust what supplements you take (based on what will be most beneficial for your body at the time of the appointment).

If I recommend you keep taking the same supplement(s), odds are that we’ll have it on hand, or be able to order it (or direct you to where you can order it), and you’ll receive it in the mail quickly.

The 10-day rule makes some clients nervous, but don’t be. The worst case scenario: you miss 1-2 days of taking your supplements. This happens rarely but, in most cases, skipping a day won’t be a big issue / impact your health.

Truly, the clients who have the most success, with the wellness plans I develop, use the organizational methods I described above (especially the pill organizers and tracking document).

* Bring any supplements you did not get from us to every appointment, so we can scan these. Lots of clients bring OTC supplements when they start taking them, but assume it will be okay to keep taking these since it was okay last time.


Jennifer Salos, MS, CNC
Jennifer has a Master’s degree in Holistic Nutrition. She is also a nationally Certified Nutritional Consultant and Diplomat of the American Association of Nutritional Consultants.

Ask the Expert: Lyme Disease

Ask Jennifer: I’ve heard you specialize in curing Lyme Disease. Is that true?

Well, ‘cure’ is a big claim! We have had a lot of success identifying hard-to-pinpoint illnesses, such as Lyme Disease, and helping clients to manage symptoms, and heal, through nutrition and lifestyle changes.

We do this by asking questions and looking at a client’s symptoms from a daily-living point of view: What are you eating and drinking? How are you sleeping? What are your stress levels?…

Then, our technology allows me to customize a program to exactly what your body needs for healing and assess your progress as we go.

Another reason I’ve been able to help so many clients with difficult to navigate conditions, such as Lyme, is that spend two or three times longer with my clients than most practitioners.


Jennifer Salos, MS, CNC
Jennifer has a Master’s degree in Holistic Nutrition. She is also a nationally Certified Nutritional Consultant and Diplomat of the American Association of Nutritional Consultants.

Cathy Logan

Ask Cathy: I see Jen for Lyme Disease symptoms. She mentioned you can get rid of, or at least help, my joint pain. Is that true?

Yes, most people who are doing a protocol for Lyme see me for ONDAMED as well. It helps with symptom relief, for sure.

One of the biggest challenges about Lyme is that it tends to hide in the body, but it cannot hide from a frequency.

And, ONDAMED uses frequencies, which is why it’s so effective!

Through the pulse and biofeedback, we can target healing for what is truly going on in your body.


Cathy Logan, CHC, COT, CECP, CBCP
Cathy is a Certified Health Coach, a Certified ONDAMED® Technician, and a Certified Emotion Code® and Body Code® Practitioner. She is also trained in Ionic Foot Detox.