Ask the Expert: What You Need to Know about Kids and Sleep

Carol HeckmanAsk Carol: How many hours of sleep should my kids get each night? Now that school’s started they are so tired…

Sleep is a major factor in our health and wellness. It’s not only an issue for adults, but sleep is an area of increasing concern for our kids’ wellbeing.

Truly, the business of our current lifestyle puts children’s sleep (routines, quality, and duration) at risk. The back to school transition is a great time to evaluate your children’s sleep patterns and needs.

Benefits of Good Sleep

Adequate sleep positively impacts brain health (e.g., mood and thinking) and overall wellness. Truly, there are so many benefits of a good night’s sleep for children:

  1. Appropriate growth – the growth hormone is primarily secreted at night. Italian researchers found that children who do not sleep deeply have deficient growth hormone levels.
  2. Heart health – Sleep prevents vascular damage from circulating stress hormones. Children with sleep disorders have excessive brain arousal (fight or flight), causing high nighttime blood glucose and cortisol levels, which may lead to diabetes and heart disease.
  3. Weight management – Blood glucose and cortisol levels are also linked to obesity. As well, sleep deprivation affects the hormone leptin, which fat cells create to tell our bodies when we’ve eaten enough to be satisfied. And, like adults, tired kids crave carbs and high fat foods.
  4. Fewer colds and viruses – Sleep helps to build a healthy immune system. As we sleep, the body produces cytokines: proteins that fend off infection, illness, and stress.
  5. Better sports performance and injury reduction – For children involved in sports, lack of sleep, and poor sleep quality, slows muscle growth and repair, decreases endurance, and reduces speed. All opening the door for minor and major injuries.
  6. Improved attention span and learning – For school-age kids, research shows adding just 27 minutes of nightly sleep makes it easier for them to focus, and to manage their moods and impulses. Sufficient sleep also improves learning retention.

Length of Sleep

When we look at sleep for our kids, like adults, how long we sleep is important. It’s recommended that preschool and elementary school children get 10-12 hours a night of sleep, while adolescents and high-schoolers need 9 hours.

Studies by the National Sleep Foundation found one-third of preschoolers, and one-fourth of elementary school-aged children, get less sleep than what is recommended. Sadly, our kids are starting to have sleep deficits at very early ages.

If you’re not sure how much sleep your children are getting, try tracking the time they fall asleep for a week. If they aren’t getting the recommended number of sleep hours, set bedtime an hour or so earlier.

For new information about creating successful bedtime routines, and sleep insights for special needs children, read more…

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Ask the Expert: Teen Skincare

Ask Glynda: How should I change my teenager’s summer skincare routine for good skin, without breakouts, in the fall?

Now is the time to consider how your teen’s skin will look this fall by boosting their summer routine. Actually, this is good practice for all of us, of all ages.

In August, and into late September, the excess heat and humidity outside may increase the oil production of your child’s skin. This can be especially troubling for teens with acne.

Exfoliating helps to rid the skin of dead cells that build up and trap the over-producing oil. However, exfoliation can also increase your exposure to sun’s rays.

What to do? Consider having your teens exfoliate only once a week. If using a new exfoliant, start by doing it at night to be sure your teen doesn’t have a reaction.

Once their skin is accustomed to the exfoliant, have them use it in the morning (but only on days they will not have maximum sun exposure). Transitioning use of exfoliants to the morning is important.

The morning is the best time to exfoliate since skin renews overnight while you sleep. We want to clear out the dull dead skin cells, while being mindful to not over-strip the young, fresh skin cells.

If you’re looking for a product recommendation, I suggest Shira’s Pure Pineapple and Papaya Enzyme Peel. First of all, it smells like vacation! Secondly, this peel is made with natural enzymes which gently dissolve the dead skin cells. Lastly, it also has an Aloe Vera base to hydrate and will deliver antioxidants for the renewal of your teen’s skin.

As well, a seasonal facial may be just the tool to find your teen’s balance. During the session, I will assess your teen’s skin and offer personalized suggestions for skincare for the upcoming season.

Frankly, everyone’s skin-needs change each season, so you should consider seasonal facials for yourself, too.


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: Stress of the New School Year

Cathy LoganAsk Cathy: My kids are already starting to feel the stress of a new school year. Can Emotion Code help with that?

Yes! There are many different ways Emotion Code can help you and your kids.

First of all, Emotion Code is great for reducing anxiety during stressful times, such as the start of the school year, going to a new school, or going away to college.

There are so many changes these transitions bring… and that change usually comes with some knots in the stomach.

In addition to clearing stress, Emotion Code can eliminate some of the subconscious blocks (that we all put up) keeping us from achieving our true potential…

… Whether it be making new friends, or trying out for the sports team, or navigating through your first time away from home.

I’ve worked with many kids over the years with great results; children and young adults’ trapped emotions clear quickly. So set your kids up for success this year and let them try Emotion Code.

And, because your kids’ back to school transitions are hard on the rest of the family, too, a few EC sessions are not a bad idea for you either.

As my son is starting law school this fall, I can assure you I will be doing a lot of clearing on myself as well as my son!

If you or your child has never tried Emotion Code, come in for a free session.


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: Dental Work

Carol HeckmanAsk Carol: Why does Carol always ask about having dental work done? How can that impact my health?

Those are great questions! You’re right… I always explain to clients the nuances behind the connection between a healthy mouth and a healthy body.

Newer research on gut microbiome is revealing how important the oral microbiome is to our health. And, if you know me, then you know one of the key areas (of nutritional health and function) I focus on is the health of your microbiome: the garden within your gut.

Research findings are also connecting poor oral health with cardiovascular disease, type 2 diabetes, osteoporosis, systemic illnesses, and other health concerns.

Why? The mouth is the initial intersection between the outer world and our inner world. We swallow 1 trillion bacteria every day! Bacteria, viruses, molds, and toxins from the air, food, and water are introduced to our internal systems through our mouth.

If your oral microbiome and structures (tongue, teeth, gums, and oral mucus membranes) are not healthy, or have lingering bad bugs, these will be introduced into your body via your gut and blood stream at the time of dental care.

A healthy mouth environment is your first line of defense from these intruders. Signs of an unhealthy oral microbiome are often: bad breath, dry mouth, altered taste, gingivitis, receding gums, and cavities.

A healthy mouth = a healthy life!


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: Emotion Code & Reflexology

Cathy LoganAsk Cathy: How do I know if my session with you worked? You cleared emotions in my stomach but it still hurts.

With Emotion Code and The Body Code, we clear things in layers. And each emotion has to be brought to the surface and cleared, so it’s not one and done. Usually people feel, at the very least, lighter after a session.

There may also be other reasons your stomach hurts. It may take a few sessions to discover and clear all of the underlying issues; sometimes things go way back to childhood traumas.

As Dr. Nelson (creator of The Body Code) says, “Anything can cause anything!” We just have to follow the trail.


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 Lisa: Is reflexology better than a foot massage? How are they different?

Reflexology and foot massage are both wonderful for dialoguing with the body, and stimulating the body’s own healing response.

The feet are an especially sensory-rich area to work with. Why? We all use our feet all day long for grounding, support and movement; a little bit of bodywork attention here signals a big relaxation response!

In reflexology, the focus is on stimulating all of the nerve pathways for general healing and detox. Specific nerve endings correspond to different body systems and body parts.

Reflexology can be a very useful way to indirectly address health challenges, such as broken bones or areas of extreme inflammation.

With foot massage, the focus is shifted more to the muscles and connective tissues. Structure and balance can be evaluated, and corrective techniques may be used.

Usually I evaluate and apply a combination of all of the above, depending on what I find and the desired healing outcome.


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.

Ask the Expert: Seeds

Jennifer SalosAsk Jennifer: I’m thinking of adding more seeds to my diet. Which ones are the healthiest? I’ve been told chia, flax and hemp seeds are good ones to try.

Chia seeds, flax seeds and hemp seeds are all good sources of fiber, protein and nutrients. And all three offer a nice bit of crunch and mild flavor to salads and other recipes.

Here are some details about each of these healthful seeds, to help you decide which are right for you:

Chia seeds. Of the three seeds, chia contains the highest amount of fiber. The key is that it’s largely soluble fiber, which assists in lowering cholesterol, reducing appetite and promoting regularity.

As well, chia seeds are high in antioxidants and omega-3 fatty acids, and other micronutrients, including calcium, potassium, magnesium, manganese and phosphorus. Chia seeds’ properties are also heart-healthy, support healthy skin, balance blood sugar and boost energy levels.

Because these seeds are easy to digest (and unlike other seed types may be consumed whole or ground) chia seeds are often used in recipes.

Flax seeds. These contain the most omega-3 fatty acids per serving (versus chia and hemp seeds), which reduces inflammation, constipation, and development of chronic diseases such as diabetes.

Flax seeds are also high in lignans, antioxidant plant compounds that help prevent cancer and heart disease.

Unlike chia seeds, however, flax seeds should be ground-up before consumption to maximize the health benefits. Flax is available as seeds, oil, powder, tablets, capsules and flour.

Hemp seeds. Compared to chia and flax seeds, hemp seeds have the highest amount of plant-based protein.

Hemp seeds are also rich in essential minerals (magnesium, zinc and iron) and gamma-linolenic acid (GLA) that assists with hormone health, ADHD, high blood pressure, and more.

However, hemp seeds contain a higher ratio of omega-6 to omega-3 fatty acids, a nutrient many people already ingest too much through foods. Keeping this ratio low is essential for inflammation relief and prevention of chronic diseases.

To find out which of these seeds your body tolerates and processes the best, I do recommend making an appointment with Katherine or Carol.

Sources: Food is Medicine by Dr. Axe and Medical News Today


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.


Client Story

“I first started seeing Jennifer in May of 2018 with my fiancé Jim W… I was a mess after losing my mother and husband within 6 months of each other, and then my 33 year-old son was diagnosed with cancer. I was eating and drinking alcohol excessively and became very unhealthy…

Within a few months of first seeing Jennifer, and following her supplements and eating plan, I am down 30lbs and I’m off 3 different Rx medications. My energy is through the roof and I have never felt better! I thank Jennifer for saving my life!”

– Terry M.

Ask the Expert: Fatigue

Carol HeckmanAsk Carol: I’ve been so tired since having kids. My doctor wants to put me on hormone replacement or birth control pills. I don’t want to… Can you help?

Yes! A large part of my practice is working with women experiencing fatigue, as well as other hormonal issues. The root cause of the imbalance often originates from the adrenal glands, which are our organs of vitality.

With our fast paced lifestyle, we all rely on adrenaline to do power-through many things; often the adrenal glands become fatigued.

When that happens, these glands draw resources from our other hormones – ovaries, thyroid, pituitary – and we end up having hormone imbalance symptoms, in addition to other stress symptoms. (And adrenal fatigue happens to men too!)

In working with clients, I take a holistic and lifestyle approach to creating balance. Doing so can resolve the fatigue and the many other symptoms that were going on, but not being addressed.

Instead of using medication, I use food, nutrients, herbs, and lifestyle supports: all combined in individualized Wellness Plans to help my clients resolve fatigue and to give them energy for life.


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 Katherine: I feel tired so much of the time. I think it’s probably my allergies. Does that make sense? Would BioClear make me feel less tired?

Allergies can make you feel like you have a heavy head, cold or flu. It’s your body’s histamine (immune) response, which can also give you itchy eyes, a scratchy throat and sneezing fits.

The good part of the histamine response is that it means your body is protecting you! But, eliminating the need for your body to produce histamine can definitely help improve your fatigue.

How? Instead of covering symptoms, the way allergy medicine does, we use the BioClear Sensitivity Treatment to identify the specific sensitivities that are causing your reactions. Then, we clear those sensitivities and provide suggested food, enzyme therapy and lifestyle changes.

Keep in mind there are other conditions or ailments that could be causing your fatigue. For example, if your heart energy is out of whack, you may experience sleeping problems: tired during the day, awake at night.

Cathy does great work using The Emotion Code to clear heart energy issues. And, it’s good to seek out Carol’s Nutrition and Functional Health services: she’ll let you know what foods and supplements will help.


Katherine Sale, MSW, MAc, LAc, CNC
Katherine is a Licensed, Board-Certified Acupuncturist, a Holistic Healthcare Practitioner, an Integrative Energy Therapies Provider, and an Advanced BioClear Practitioner.


DIY: Good Mornings Spray

In past newsletters, we’ve shared do-it-yourself recipes for sprays that promote sleep and relaxation… This time, we have instructions for making a spray to awaken your senses in the morning.

Using an amber glass spray bottle, mix:

  • ½ teaspoon Witch Hazel or Distilled Water
  • 2 drops Patchouli essential oil
  • 2 drops Bergamot essential oil
  • 4 drops Lemongrass essential oil
  • 3 drops Orange essential oil
  • 4 drops Lemon essential oil
  • 3 drops Peppermint essential oil

Spray liberally in the air and walk under it, or spray on skin after showering.

Ask the Expert: Jacob’s Ride

Jacob Landis and the Nonprofit Jacob’s Ride

In 2013, cochlear implant (CI) recipient Jacob Landis rode his bike on a nearly 11,000 mile journey. The goal: raise funds for those who could benefit from a CI, but who could not afford one because the device and surgery is expensive (and often not covered by insurance).

Prior to leaving Annapolis on the ambitious journey, Jacob, and his all-volunteer team, formed the nonprofit charity known as Jacob’s Ride for Hearing. Since its inception, Jacob has appeared at more than 200 events, in 40 states and has spoken to 20,000-plus individuals.

The organization continues to be the leading national nonprofit charity spreading awareness and raising funds for cochlear implant surgeries.

So, how does Chesapeake Holistic fit into the story?…


Jennifer SalosAsk Jennifer: I saw the organization name Jacob’s Ride recently and remember CH being involved with them. What’s the scoop?

Jacob’s story is really interesting because he was born with hearing and lost it over time, so he knew what he was missing. He went into a deep depression as an adolescent; however, the implant he received brought him out of it.

The fundraising bicycle ride came about from a conversation with his dad on their front porch. Jacob talked about his love of baseball, biking and helping the hearing-impaired…

He decided to merge all three for a good cause: riding his bike to all 30 Major League ballparks throughout the US, to raise funds to underwrite the cost of CI surgeries for others.

A few months later, I met them at a party and offered CH sponsorship to help Jacob get fit and to gain weight before the ride. We provided him with protein powders and healthy sports drink powder for the road.

Truthfully, I thought there was no way we’d be able to get this lean young man ready for a journey around the country!

After riding for six months, and more than 10,000 miles on his bike, during the final stretch (a visit to Marlins stadium in Miami, FL) Jacob was struck by a semi-truck.

The hit-and-run accident, while not life threatening, was serious: Jacob had shattered cheekbones, a broken-nose, broken teeth and several gashes, as well as significant nerve damage to his left wrist, hand and forearm.

Not deterred, the following spring, after recovery, Jacob returned to Florida and rode that last 180 miles to finish the journey. He was one determined young man!!

Jacob Today…

Jacob continues his mission to help others who could benefit from a cochlear implant, although not always on his bike.

He regularly speaks at events, camps and conferences, and Jacob frequently meets with medical professionals and CI candidates and their families.

He graduated from the University of Maryland and works as a buyer for Whole Foods. Jacob has also become a bilateral CI recipient and is engaged to be married this fall!

Cochlear implants remain the most successful medical intervention for those who are deaf or severely hard-of-hearing. Unfortunately, this life-altering device is still financially out of reach for many.

To date, Jacob’s Ride has helped 15 individuals gain the gift of hearing; the 16th surgery in scheduled for June 27, 2019!

To learn more about Jacob’s Ride, and how to support their mission, visit jacobsride.org.


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: Chronic Constipation & Cupping

Cathy LoganAsk Cathy: I’m worried about my chronic constipation, can The Body Code help with that?

Some of the signs of an imbalance in the colon, besides change of bowel habits or frequency, include discomfort in the low back and hips.

There are also several emotions related to the colon such as grief, self-abuse, stubbornness, rejection, sadness and discouragement.

Of course, there can be many underlying reasons for what you think is a colon issue. The Body Code can definitely provide some answers!

We also have several practitioners in our office who can provide help with digestive issues.


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 Lisa: What is cupping? Is it safe for everybody? What about my pregnant daughter-in-law?

Cupping is an ancient practice of applying dry cups to the skin to create suction. It’s a very safe way to loosen fascia (connective tissue beneath the skin) and to promote healthy blood and lymph flow.

Extra precautions need to be taken if you’re using blood thinners or have a history of blood clots; but, it’s a fantastic and safe tool to use in pregnancy!

I’ve found that cupping helps to ease the pressure and tension throughout the ribcage; it relaxes the diaphragm muscle to free-up restricted breathing.

In addition, lots of lower back tension can be alleviated with gentle massage-cupping.


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.

Ask the Expert: Allergies This Year

Jennifer SalosAsk Jennifer: My allergies are much worse this year. My head is heavy almost every day, I’m sneezing and miserable. Do you have any suggestions?

You’re right! The 2019 spring allergy season has been severe, with some calling it the “pollenpocalypse.”

Pollen.com has a handy daily pollen-count map for your state, even specific cities, and lists area-specific allergens. The Annapolis, MD region has especially high pollen counts; the current top allergens are maple, oak, birch and ash.

Many hay fever symptoms, like yours (heavy, congested head), mimic a cold or a sinus infection; but, unfortunately, allergy symptoms don’t go away until the pollen is dormant.

I do have suggestions: foods that you should avoid during allergy season and foods that will help alleviate allergies.

Foods to Avoid during Allergy Season

Alcohol, caffeine, peanuts, sugar, citrus, bottled juice, dried fruits, shrimp, and chocolate. These foods commonly increase hay fever symptoms.

Mucus-producing foods. Avoid conventional milk, cheese, ice cream, yogurt, butter, milk chocolate, red meat, wheat, soy, cabbage, potatoes, corn, and candy. Some of the items in the first list (e.g., coffee and alcohol) also produce mucus.

Preservatives. Sodium bisulfite, potassium bisulfite, sodium sulfite, highly-processed foods, and artificial sweeteners (to name a few) can contribute to your allergic rhinitis.

Melons, bananas, cucumbers, sunflower seeds, Echinacea and chamomile. Avoid these if you’re allergic to ragweed (a fall allergen), as they can an trigger your allergic response. Limiting foods to which you’re sensitive helps to lighten the burden on your immune system.

Good Foods during Allergy Season

Raw local honey. A study published in the International Archives of Allergy and Immunology showed patients who consumed honey had significantly fewer allergy symptoms than those on conventional allergy medications.

Two tablespoons daily of local honey may relieve hay fever symptoms because it contains the local pollen that’s causing your allergies!

Mucus-reducing foods. To combat excessive mucus, eating hot (temperature-wise), spicy foods. Foods that are both hot and spicy help to thin and express mucus. Try adding garlic, onion, ginger, cinnamon and cayenne pepper to your recipes.

Apple cider vinegar also breaks up mucus and supports lymphatic drainage. Drink this mixture three times per day: 1 tablespoon of ACV, 1 tablespoon of fresh-squeezed lemon juice, and a half-tablespoon of local raw honey.

Bone broth. A broth made from chicken, beef or lamb bones helps to ease respiratory problems and to expel excess nasal mucus. It also reduces inflammation and boosts the immune system.

Probiotic-rich foods. These support your immune system, improve digestion, increase energy levels, and more. Foods with probiotic properties include: kefir, sauerkraut, kimchi, kombucha, natto, yogurt, and raw cheese.

Pineapple. The enzyme bromelain found in pineapple can help to reduce your reaction to seasonal allergies. The pineapple core also has the highest concentration of the essential nutrients (including vitamins B and C) you need during allergy season. If you have a Vitamix, or other high-speed blender, you can actually juice the pineapple core!

Fresh organic vegetables. Swiss chard (which is high in quercetin), beets, carrots and yams help to minimize seasonal allergies. Choose vegetables that are dark green, yellow or orange for the best nutrient density.

Clean proteins. Wild-caught fish, free-range poultry and organic, grass-fed beef and lamb are free of the hormones and other toxins that can aggravate allergies. Wild salmon, especially, is rich in vitamins, omega-3 fatty acids, essential minerals and, of course, protein.

Other anti-allergy foods to enjoy during hay fever season include horseradish and onions. As well, try cooking with ginger, which warms the body and breaks down toxins.

Sources: Dr. Axe Food is Medicine, Pollen.com, and Lung Institute


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?…

Any foods to which you know you’re allergic / sensitive will aggravate your seasonal allergy symptoms.

If you’re not sure of the extent of your sensitivities to foods and environmental substances (e.g., types of pollen), Katherine has developed a new BioClear Sensitivty Treatment that identifies and eliminates your body’s particular sensitivities.

You’ll be amazed at how many sensitivities you have – that you didn’t know about – and how much better you’ll feel once these are cleared!

There’s no time to waste… allergy season is underway. For a limited time, Katherine is offering introductory pricing.