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.

BioClear Sensitivity Treatment

Ask Katherine: What is BioClear?

BioClear Sensitivity Treatment is a holistic approach (of energy medicine, meridian therapy, enzyme therapy, and nutrition) to address the symptoms associated with allergies and sensitivities.

In addition to clearing hay fever and other seasonal allergies, BioClear reveals and clears sensitivities to foods, inhalants and environmental substances that stress and weaken the body’s ability to function.

By getting to the root of the symptoms you’re experiencing, Katherine’s protocol offers natural relief… by reducing or even permanently eliminating sensitivities, without shots, lab work or medication.

Imagine finally understanding the ‘why’ – connected to your body’s food and toxin-related symptoms such as: headaches, insomnia, fatigue, depression, hyperactivity, anxiety, mental fog, rashes, congestion, breathing problems, and indigestion – and being able to do something about it.

A little background about Katherine’s journey to developing BioClear…

Katherine has a 30-plus-year career in holistic wellness and integrative energy therapies. She: is a Nationally Board Certified, and Maryland-licensed, Acupuncturist (with certification in Acupuncture Detoxification); is a Certified Nutritional Consultant; and has two master’s degrees (Five Element Acupuncture and Psychiatric Social Work).

Those credentials just scratch the surface of Katherine’s experience and education! As well, she has specialized training in bioresonance therapies, applied kinesiology, and biological decoding. Katherine has also worked clinically in psychiatry, pediatric oncology and hematology, general pediatrics, hospice, and bereavement.

In 2002, her longstanding interest in immune function, allergies and food sensitivities led her to collaborate extensively with Dr. Ellen Cutler, DC (author of The Food Allergy Cure). Katherine then became a Certified Advanced BioSET Practitioner; she applied her clinical experience to work extensively with infants, children and adults experiencing health and emotional disorders exacerbated by food allergies.

Last year, Katherine began designing her BioClear protocol. It’s modeled on BioSET, but with a broader focus to include a wider range of non-allergen sensitivities.

How BioClear works

Katherine’s comprehensive approach includes a 2.5-hour initial consultation. During that consult, she will:

  • Review and discuss your full heath history.
  • Perform bioenergetic testing to evaluate your physiological imbalances.
  • Test your body’s reactions to 40 categories of substances (e.g., amino acids, dairy, trees).
  • Test your physical reactions to 840-plus foods.
  • Test your body’s reactions to supplements, prescriptions and OTC medications.
  • Provide a list of foods to avoid (to which you are sensitive).
  • Recommend an anti-inflammatory nutritional program that will work with your body as you clear sensitivities.
  • Perform your first sensitivity clearing, based upon findings during testing.

By clearing these sensitivities, and detoxifying your organs, you should experience improved digestion, and have a stronger immune system from better absorption of nutrients.

Additional potential benefits include: improved mood, reduced anxiety, fewer food cravings, enhanced mental clarity and focus, and higher energy levels.

A week or two after your initial consultation, we recommend starting a regimen of follow-up treatments with Katherine.

Over time, BioClear’s system, of acupressure and bioenergetic frequency infusions, “reprograms” the body on a neuro-muscular level to reduce or eliminate symptoms related to allergies / sensitivities.

The introductory price for BioClear is $285 for the initial consultation and $95 for each follow-up session.


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


BioClear Special Introductory Pricing:

  • Initial Consultation $285 (reg $325)
  • Follow-up Clearing $95 (reg $110)
  • Follow-up Clearing Package of 5 Sessions: $450 (reg $500)

Limited time only. Call 410.349.9043 to book.