What does detoxing your brain look like?

Happy Monday!  Last week we talked about the four pathways of elimination that need to be working efficiently for us everyday. If they aren’t, then we get inflammation and chronic conditions like hormone dysfunction, fatigue, skin conditions, ect.  I hope you are all enjoying this month, and as always, if you have topics you want more information on, let me know!

This week we will briefly talk about how your brain detoxes and why this is so important for our health.  As well as tips to increase it’s productivity so that we can optimize our brain function and detox pathways.

We talked last week about the lymphatic system and it’s importance in keeping it flowing.  We have a similar system in our brain it’s called the glymphatic system, or the “brain drain”.

This system was only recently discovered in 2012. It’s uses the cell’s mitochondria (energy system) to remove cellular waste from the brain.  The cerebral spinal fluid (CSF) in the brain is what is responsible for draining toxins from brain.  The brain has no lymphatic system, just the CSF fluid.

The kicker here, is this system is especially active during sleep!  That being said if you enhance the mitochondria’s ability during sleep, you will turbocharge this maintenance system and get more cleanup in less time.

In 2013 as well, researchers found that something called “autophagy” is required for healthy brain cell mitochondria.  This is a natural process called autophagy (literally “self-eating”), and it’s the bodies system of cleaning house: Your cells create membranes that hunt out scraps of dead, diseased, or worn-out cells; gobble them up; strip ’em for parts; and use the resulting molecules for energy or to make new cell parts.

It’s like an internal recycling program.  We get rid of faulty parts, stop growths, ect.  When the scientists monitored rat specimens who had difficulty with autophagy, they were fatter, sleepier, had higher cholesterol and impaired brains.

How to increase autophagy to boost the cell’s mitochondrial function:

1. Exercise.  “Regular exercise is the most popular way that people unintentionally help their body to cleanse.”

2. Fasting.  Although I don’t usually recommend skipping meals, occasional fasting is actually beneficial. Practitioners usually forgo food for anywhere from 12 to 36 hours at a time, making sure to drink plenty of water. (You might also want to limit activity to gentle yoga or stretching.)

3. Lower your carb intake.Ketosis, is an increasingly popular diet among bodybuilders and anyone seeking a longer lifespan. The idea is to reduce carbohydrates to such low levels that the body has no choice but to use fat as a fuel source instead.

Ketosis is like an autophagy hack. You get a lot of the same metabolic changes and benefits of fasting without actually fasting.
Keto diets are super high fat (good fats): Between 60 and 70 percent of one’s overall calories should come from fat. (Lots of steak, bacon, and peanut butter shakes are a definite bonus for the keto crowd.) Protein makes up 20 to 30 percent of calories, while carbs are kept below 50 grams per day.

So, increasing good fats, moving and intermittent fasting improve this system.  But what about getting it flowing directly at its source?  What about actually changing it in the brain where it flows in and out of?

That’s right! Cranial care!

Craniopathy care has been proven to increase the CSF flow in the brain and in the entire system.  When there is pressure on the brain from the bones of the head, this fluid cannot maintain its flow.

This means the CSF flow is hindered.  Therefore, the detox pathway is hindered.

Additionally, as I mentioned previously, this system is active entirely during your sleep.  So if your sleep is hindered, or you aren’t getting adequate deep sleep you won’t be detoxing your noggin and body very well.

Sleep can be helped in many ways.

1.  Getting cranial care
2.  Supplementation, including minerals and herbs
3. Exercise
4.  Reducing EMF exposure.  No tv or cell phones in the bed room.  Turn off your wifi in your home every night, and make sure there’s no light in your room.  Completely dark room allows your brain to produce melatonin.  EMF exposure actually calcifies the pituitary which releases melatonin.
5.  Essential Oils and CBD. Certain oils can be really helpful for creating calmness and allowing sleep to happen.

How well are your 4 pathways of elimination functioning?

Happy Monday everyone!  I hope you are all enjoying this month’s topic about detoxing!  Last week we talked about products in your home, which I hope was enlightening to you, because as I mentioned, that is just your home!  And these exposures over time create may problems. We will deal with other aspects like food, water, birth control, ect in a later topic..

Because we are surrounded on a daily basis, it is important that our pathways of elimination are always working for us!  It’s going to get a little personal today, so put on your seat belts we will be talking about elimination!

The legend goes that at one time the most important person in the ancient Chinese emperor’s court was the “royal physician”, who had the very critical task of inspecting the emporer’s morning bowel movement.  Sign me up for that job? …..

The medical doctor’s role was dedicated to creating the emperor’s daily meal plan and itinerary of activities based on his daily insepction.  Regardless of the legend being true, this coincides with the tenants of traditional chinese medicine that we can observe so much about our health from our OWN bodies. For one, our stool is an important indicator for our overall health.  It’s actually one of the only things we can actually examine to determine where our health is headed.  The signs of congested elimination are literally in front of your eyes every single day.

Truth of the matter is, when your pathways of elimination are congested, your body cannot get rid of toxins such as chemicals that interfere with the production, release, transport, metabolism or elimination of the body’s natural hormones which can occur through air, water, soil, food and consumer products.  ( last week’s blog).  Now pile on the issues of mismanaged blood sugar ( a good majority of us) and adrenal fatigue (yup all of us again at some point), which further interferes with your body’s natural ability to clean out it’s own system, and you’ve got a monopoly free pass collect 100 dollars to hormone imbalance.

Your stool isn’t the only way your body gets rid of toxins though.  There are four other pathways that also deal with elimination and they are all interconnected.

1.  Liver and Large Intestine
These are your internal garbage processors, compacting and moving the big stuff such as digested food, toxins, chemicals and hormonal waste every single day!  
The liver’s primary purpose is to convert fat-soluble toxins (most) into water soluble waste through at two step process so that your body can excrete them via sweat, urine and bowel movements.  Hormones are fat soluble because that allows them to stay in the body longer.

Phase 1– the liver breaks them down using nutrients like glutathione, B vitamins, and C vitamins (from the food you eat).  This breakdown causes free radicals which are toxic, and so phase 2 is also vital and needs to happen.

Phase 2- Selenium and amino acids in the liver combine these free radicals and make them harmless and water soluble.

It then enters into the gallbladder, mixes with bile and leaves the body via the large intestine.  The last substance needed is adequate fiber so the large intestine can bind the waste and make sure it leaves quickly.

** Now an important point here, you can’t just supplement with these nutrients and expect the pathways to clear.  These nutrients don’t become bioavailable when you take them as typical supplements, if you eat them as they naturally occur in foods, the body can easily recognize them.  It’s important to consume enough and use whole food supplementation as needed to fill in the gaps and support both phases of detoxification.  If you don’t complete phase 2 because of a lack of nutrients, you’re exposing yourself to a greater degree of toxins.

When you wake up in the morning, have a glass of water and feel the urge to have a bowel movement within about 20 minutes of waking, this is successful elimination in this pathway.  If it’s longer than that, or if you require a cup of coffee to get things rolling your are constipated!. Even if you go later in the day. The reason being is because the liver stops working around 3am in it’s cycle, so by the time you wake up, you have been clearing yesterday’s waste for the past 12 hours.  If you don’t get proper elimination, the toxins and other chemicals work their way back through and become reabsorbed through the bloodstream.  This can lead to menstrual, fertility, libido, and chronic conditions.

2. Skin
Your skin is your largest organ!  That’s why products in your home were so important to be clean.  It has to handle whatever the large intestine and liver are unable to eliminate.  It does so by exerting waste, by sweat. Have you ever noticed when you are stressed or upset, the sweat from your armpits smells foul?  That’s a sign your pathways of elimination are congested and your skin is trying to expel it.
Cystic acne, rosacea, eczema, often are all signs the other systems haven’t been working well!

3. Lymphatic System
The lymphatic system is a network of organs, nodes ducts, and vessels that produce and transport lymph, a fluid made up of white blood cells.  This system sweeps up metabolic waste, toxins, dead cells, and excess fluid from your organs and deposits them into your bloodstream, which eventually transfers them to the liver and large intestine.  When it’s clogged, the  organs and parts of the body that deposit waste into it become backed up too.

When it works efficiently, your lymphatic system directs white blood cells to germs and other invaders and helps you fight off infections.  When congested, it still attracts these bugs and transports them throughout your body, dumping them into the bloodstream, putting at a greater risk.
You can also experience allergies, high blood pressure, chronic sinusitis and can develop autoimmune conditions such as rheumatoid arthritis and lupus with clogged lymphatics.

4. Kidneys
Just like the liver, the kidneys process toxins all the time and are very sensitive to chronic exposure.  Instead of eliminating through the bowels, it’s elimination is through the urinary system.  An over abundance of chemicals, hormones and low numbers of minerals and electrolytes leading to dehydration puts this organ and relationship out of balance, and can also lead to kidney stones, low back pain and infections.  

So there it is…..
I would also state that our oral health and respiratory system and lungs are also areas that are pretty vulnerable to these toxins.
Those in the 30 day oil pulling challenge are already seeing results by detoxifying their mouth which detoxifies your overall body. 

So, as you all know I do detoxes every year.  I’m think of starting the 21 day detox program after the 30 day oil pulling challenge is complete, starting mid may.

If you would like to join the challenge, please let me know.  This is the best and most accurate whole food nutrition cleanse I have found in all of my studies.  We unfortunately just don’t get enough nutrients in our food because of the quality and soil, and as we know are over exposed all the time to toxins.

If you’re interested let me know and I’ll reach out to you when it gets closer.
The fee is $250 which includes all the supplements, food plan and a private Facebook group that will guide you each day through the cleanse.


On the Spotlight this week is DoTerra’s Cypress. Cypress essential oil can be used for its aromatic and topical benefits. Cypress essential oil is composed of monoterpenes, which can help improve the appearance of oily skin. It can also be applied topically to give the body an energizing lift. The chemical structure of Cypress essential oil also contributes to its renewing and uplifting fragrance. When used aromatically, Cypress produces a clean aroma that has both an invigorating and grounding effect on the emotions. Due to Cypress essential oil’s rejuvenating aroma and skin benefits, it is commonly used in spas and by massage therapists.

Cypress Essential Oil Uses and Benefits

1. A salve can be an effective way to enjoy the aromatic benefits of essential oils. Try making your own Cypress salve with this DIY Soothing Salve recipe. The addition of Cypress oil to the other oils in this recipe creates an invigorating vapor that can be useful during winter months. This salve has the texture of petroleum jelly and can be customized to fit your needs.

2. Needing the energy to get up and run? Don’t sweat it, just apply Cypress essential oil to your feet and legs prior to a long run. The vitalizing sensation of Cypress essential oil on your skin will give you the motivational boost you need to endure and enjoy your long run.

3. Oily skin is a common problem for many people. If you are looking for a way to reduce the shiny glow of oily skin, add Cypress essential oil to your daily routine. To rid your skin of the oily look, add one to two drops of Cypress essential oil to help improve the appearance of oily skin. This addition to your daily toner can help you feel more confident in your external radiance.

4. Fill the air with the fresh scents of essential oils in this Cypress diffuser blend. Add Lime and Cypress essential oils in the diffuser of your choice for an invigorating scent. The soft, woody aroma of Cypress essential oil will work to renew and uplift the senses while the scent of Lime will help purify the air. This diffuser combination is perfect for diffusing in times of transition or when feeling a lack of energy.

5. Cypress essential oil is known for its skin benefits. Don’t miss out on Cypress oil’s amazing  qualities. Topically apply Cypress essential oil for a cleansing and calming effect.

6. Fill your home with the scent of fresh forest air by using this essential oil diffuser blend. Add two drops of Cypress, three drops White Fir, and one drop Cedarwood for a refreshing, woodsy aroma. These three tree-based oils will give you the feel of a fresh evergreen forest that will be perfect for any outdoor lover.

7. Are you wanting a renewed and fresh look for your skin? Try using the topical benefits of Cypress essential oil by adding it to doTERRA’s unscented Spa Hand & Body Lotion. This homemade, Cypress-infused lotion can also be used for its aromatic benefits to produce a grounding and stimulating scent when applied.

8. Give yourself a little piece of relaxation at the end of the day by using Cypress essential oil in a bath. For optimal results, add a half cup of Epsom salt and three drops of Cypress essential oil to a warm tub to help your body relax and revitalize after a stressful day.

9. When you are feeling stagnant, inhale Cypress essential oil directly from the bottle. Inhaling Cypress has many benefits and can have a grounding and stimulating effect on the emotions. Because Cypress essential oil contains a variety monoterpenes, its aromatic compounds help to uplift and give you the added boost you may need.  Also, important in lymphatic drainage and getting the lymph system working!

Fun Fact
Due to its erect and evergreen features, the cypress tree is commonly used for cemetery landscaping.

Plant Description 
The Cypress tree, commonly used in landscapes, is a perennial evergreen. Defining features of this tree are its upright and tall form. These trees can grow to exceptional heights of 60 to 80 feet tall. The foliage of the Cypress tree is dark green and scale like. The tree also produces cones that are 1.5 inches across. These cones are woody and scaly and usually take two years to mature. The origin of the Cypress tree is the Mediterranean area and western Asia.1

Chemistry of Cypress Essential Oil
Main Chemical Components: α-pinene, carene, limonene

The three main chemical components of Cypress essential oil are α-pinene, carene, and limonene. Both limonene and α-pinene are part of the monoterpenes group and have strong uplifting characteristics. α-pinene is also well known as a chemical with powerful renewing properties. To learn more about the chemical components found in Cypress oil or other essential oils, visit the doTERRA Science Blog.

April Showers Bring May Flowers & Detoxing….. What is hiding in your home?

April Showers Bring May Flowers… and Detoxing!

Happy Monday!  I hope you all enjoyed last month’s topic all about Children!  We are switching gears this month, and talking about various methods of detoxing.  I know some of you joined the 30 Day Oil Pulling Challenge, which started this morning!  I am looking forward to the challenge with you all.

It’s that time of year again, where we all need some detoxing!  As some of you know, I do a detox about two times a year, because as you will read in today’s blog, we are surrounded, yes SURROUNDED by toxins on a daily basis.

Today I am just going to talk briefly about what is in your home…  Even before you get out the door!  Because we know that there are toxins we cannot help, like in our environment, maybe a restaurant we eat, electromagnetic frequencies or soap at the public restroom, ect..

That being said, I’m not trying to “scare” you or make you become paranoid, what I do want to to is educate you.  We don’t know what we don’t know right? The goal is for us to control what we CAN control, like things in our home.  What I can tell you is these facts:

  • 1 in 9 women suffer from the condition PCOS
  • Fibroids occur in 3 out of 10 women
  • 1 in 10 have endometriosis
  • 13 million have under active thyroid conditions
  • 1 in 8 couples are infertile
  • fibrocytic breasts affect 20 to 40% menstruating women
  • 7 million women meet the criteria for clinical depression
  • every 10 minutes, 12 hysterectomies are performed in the US
  • in the past 10 years male sperm count has decreased by 50%
Crazy right?!  What is crazy is ALL of these are linked to the over exposure of what are called exogenous hormones and chemicals.  These substances are hormone DISRUPTORS.  So, we can’t be blind fully unaware, when so many of us, and others around us are suffering from these and many other conditions associated with hormone disruption.

What I can tell you is this pearl of wisdom: You can’t “fix” a hormonal issue.. The only way your body can achieve hormonal balance is if ……drum roll…..

Your body does the job!  Only if you safeguard and nurture it with every meal and habit, every day to optimize endocrine function.

This is why throwing birth control or medications at hormonal issues doesn’t work.  Our body isn’t doing the job.  So, are you safeguarding and nurturing your body?  What are triggers or hormone imbalance?  Here are a few.


1.  Pesticides in our food, pesticides in our home ( maybe to ward off insects like bug spray)
2. Home cleaning products/laundry detergent/dryer sheets
3. Trans fats
5. Plastics- BPA and chemicals leak into our food, especially microwaving in plastic
6. The Most toxic food containers- Styrofoam
7. Stress
8. Birth control
9. Body skin products

Let’s talk about a typical day in the life…And what you can be exposed to just in your home.  This might be shocking to you, but the goal is for you to realize the immense need for detoxing and getting these products out.


Getting up- One of the first things you do….

  • Brush your teeth- Most toothpastes have Fluoride in them.  (Oil Pulling Challenge pitch here we will talk extensively about this)
    • Fluroide is linked to cancer, Dvelopmental/reproductive toxiticy is a neurotoxin
    • Also contains Triclosan – Raises Testosterone
  • Mouth Wash
    • Artificial Sweeteners like aspartame, or saccharin have been shown to cause depression, anxiety, memory loss and mood swings
    • triclosan- raises testosterone
  • Wash your hands
    • Soap and Sanitizers- Triclosan raises testosterone, also creates resistant bacteria
    • Fragrance- undisclosed mixture of up to 2000 different chemicals listed under the title “fragrance” .  It is protected by companies so they don’t have to tell you what’s in it.
  • Get into the Shower
    • Fragrance in soap.  Associated with allergies, dermatitis, respiratory distress and potential side effects on the reproductive system
    • Parabens in shampoo and conditioner preservatives mimic estrogen and can as act hormone disruptors
    • Propane and sodium laurel sulfate (SLS) in shaving cream, registered pesticide.
    • Chlorine in the water
    • Chlorine used in bleaching of paper products like toilet paper
    • Dry off with a towel that has been dried with fabric softener sheets (fragrance) or maybe washed with bleach.  DRYER Sheets are the most dangerous ingredients in your home!  Chemicals, chemicals chemicals in these sheets.
  • Out of the shower
    •  Lather up with lotion, more parabens and fragrance
    • hair products- more parabens and fragracne
    • makeup- women who use makeup absorb almost 5 pounds of chemicals into their bodies each year! Its up to you to read labels, they aren’t approved by FDA
    • put on deodorant that contains aluminum that is a heavy metal and disrupts hormones
    • wash your hands again before you head downstairs or into your kitchen, antibacterial hand soap- triclosan
    • touch up your fingernail polish- which has phylates (DBP, DEHP), EPA classifies as possible carcinogen, found in fragrances and perfumes too.  Think of those poor nail salon workers.

The average women has 12 products she uses every single day... and if they are the run of the mill products, she’s exposed to 168 chemicals, men use 6 products daily exposing them to 85 chemicals per day!  And you haven’t even left the bathroom!

  • Get Dressed
    • residue from dry cleaning chemicals used on your clothes
    • pour yourself a cup of coffee, in your travel mug that has an inner plastic lining and a plastic lid that is leaching BPA.  Then you add your favorite sugar, some still use splenda, which is an organochlorine, in the same class of chemicals as mustard gas! Then maybe soy milk into your coffee, which is an estrogen disruptor and most likely genetically modified
    • Grab a yogurt for the road, if not organic, contains bovine growth hormones
    • apple for a morning snack sounds great!  it’s the most highly sprayed crop in our country and what do pesticides do?  They stop reproduction and kill…  Coffee is number 2 sprayed crop if not organic.
    • Fill up that plastic water bottle you carry around with you and chemicals in the plastic leach into your water.
You still haven’t left the house yet….

You can see how exposure over time, can lead to so many hormone problems!  It’s not wonder we have all of those conditions originally mentioned.  Our bodies are so confused from the exposure.

Here are some consequences of hormone imbalances:

  1. Thin, fragile dry skin
  2. osteoporosis
  3. anxiety
  4. depression
  5. decreased cognitive function
  6. low libido
  7. breast cancer
  8. heart disease
  9. high blood pressure
  10. angina
  11. Acne
  12. Vertigo
  13. Insomnia
  14. Hot Flashes
  15. Foggy Brain
  16. Fatigue
Like I said previously, the only way to balance our endocrine system, is if our body does the job.  So we will be talking about various ways to balance our hormones and detoxing throughout the month, through exercise, meditation, food choices ( we don’t get nutrients enough these days from food alone even eating the cleanest diet), hydration, eliminating, Craniopathy and body work modalities.

Can you see the need?

So, While you are Spring Cleaning, Start Cleaning out your home!  Detoxing can start just purging your home and products of all of these chemicals.  An awesome substitute is using Pure Essential Oils like Doterra, and all their natural products.  If you need help switching over to oils, let me know.. My entire home is now chemical free with Oils, Kangan Water and non toxic beauty products.

I hope this enlightened you this week.

Here are some extra resources:

  • A shoppers guide to safe cosmetics-
  • EWG Healthy Living APP for products and food
  • The dirty dozen shopping guide to avoid pesticides-  Download the app
  • Think Dirty App for scanning products before purchase
Here is additionally a list of plastics which ones are okay and which ones are harmful and you should avoid:


On the Spotlight this week is DoTerra’s Zendocrine. Zendocrine essential oil blend supports the body’s natural ability to rid itself of unwanted substances.* This powerful blend combines Rosemary, Cilantro, and Juniper Berry, known for their detoxifying properties and ability to support healthy liver and kidney function, while Tangerine and Geranium have purifying effects against unhealthy substances.* Zendocrine helps cleanse the body of toxins and free radicals that can slow the body’s systems down, leaving a heavy, weighted feeling.*


  • Add 1–2 drops to citrus drinks, teas, or water to support healthy liver function.*
  • Take one drop daily for one week as part of an internal cleansing regimen or to kick-start a New Year’s resolution.*
  • Apply to abdomen or bottoms of feet to support the body’s natural detoxification system.

Directions for Use

Diffusion: Use three to four drops in the diffuser of your choice.
Internal use: Dilute one drop in 4 fl. oz. of liquid.
Topical use: Apply one to two drops to desired area. Dilute with doTERRA Fractionated Coconut Oil to minimize any skin sensitivity.

Childhood stress, water intake, sleep and adequate exercise

Happy Monday!  This is the LAST week we will be talking about children (well for now).  I hope you have enjoyed this last month’s topics, and as always if you have any topics or information you’d like to know more about tips are ALWAYS welcome!  The month of April will be all about detoxing.  The different ways to do it, through body work, nutrition and other means.  In light of detoxing month, I will be holding a 30 day Oil Pulling challenge.  If you missed the facebook LIVE about this topic and what it entails, look below to find out the link to replay it.  You will need to let me know ASAP if you are interested, so we can get the oils to you in time.

As we wrap up this month, there are still a few topics we haven’t touched that are extremely important for the nutrition and health of our children.

Stress, Water Intake, Sleep and Exercise.

1. Stress:
Stress is a response to any situation or factor that creates a physical, psychological or emotional change or a combination of all.
Children LEARN how to respond to stress by that they SEE and EXPERIENCE.  (Parent’s influence is huge here)
Stressors that might seem insignificant to an adult coul have an enormous impact on a child.
Stress in children could appear as fear, anxiety, withdraw or excessive worrying about things that feel out of their control.

Examples of potential stressors:

  • Poor diet
  • school
  • competitive sports
  • insufficient basic needs
  • injury
  • neglect
  • divorce
  • inadequate sleep
  • sibling discord
  • lack of free time and play
  • illness
  • bullying
  • household financial stress
  • physical, psychological or emotional abuse
There is an ever increasing pressure for our children to perform more in school at an earlier age with:
  • A LACK of down time
  • A rise in organized competitive sports
  • Family/household pressures
  • Socio-economic stress
  • and more…
So we ask these questions..

How are children handling this?  Are we teaching them the importance of having time to “chill” and relax? What about self-care?  What about stomach upset, behavioral problems, anxiety being signs that they aren’t really handling their own stress?
Are children taking time for the important things?

  • creative play
  • reading
  • hiking; anything that is fun and relaxing for them

Stress in children is handled by the adrenal glands.  Excessive stress can result in common health issues due to the adrenal constantly being used and becoming exhausted.
When the adrenal glands need help here are some signs:

  • digestive issues
  • chronic allergies
  • asthma
  • immune system imbalance
  • weight issues
  • dysglycemia
  • mood and emotional disorders
  • difficulty with sleep
  • fatigue
What do the adrenal glands do?
  • they produce a variety of hormones that help to handle all types of stress- physical, mental or emotional
  • these glands seek to keep your body functionaing in a dynamic balance amidst whatever external or internal changes or challanges you meet
  • they mobilize you for “fight or flight”
  • They control:
    • fluid balance
    • blood sugar balance
    • inflammatory and anti inflammatory response
    • immune system response and strength- lots of studies showed stressful beginnings can cause immune compromise later.
  • They produce steroid hormones appropriate for the child’s age and development
This of course can be helped with proper evaluation and nutritional support.

2. Water Intake:

The human body is about 60% water.  The brain is estimated to be between 70-80% water.  Water is in integral part of our cells, blood, digestion and waste elimination.

Here are some general rules for proper water intake in children:

  • encourage water intake OVER excess juice and milk drinking
  • sports drinks should be limited in their use, as water is the preferred drink (actual really clean water like Kangan water has all the electrolytes you need.  If you use reverse osmosis water, you will need to add back in minerals.  Also, bottled water, is big no no.  Hormone disrupters in the plastic)
  • children should drink 1/2 their body weight in oz.
  • sports activities- drink 4-6 oz of water for every 15-20 minutes of exercise.  Many people make the mistake of stopping before they are fully hydrated.
Some symptoms of too little water and possible dehydration:
  1. Fatigue
  2. headaches
  3. dry mouth/cracked lips
  4. nausea
  5. constipation
  6. muscle weakness
  7. dizziness/lightheadedness
  8. decrease in concentration
A quick note about sports drinks:
  • sports drinks don’t actually hydrate better than water, but due to the typical sweet-tart combination, there is a tendency to drink more of them.  In that way, they can help children to re-hydrate
  • juice, due to the high fructose content, reduces the rate of water absorption so cells do not hydrate very quickly
  • other drinks have a lot of additives, artificial colors, and/or high amounts of natural and unnatural sugar added to it
  • flavored stevia can be used to help kids transition to drinking more water
  • coconut water is another alternative for hydration when needed rather than sports drinks
  • here is a great alternative
    • 32 ounces fresh spring water
    • 2 tablespoons celtic sea salt or himalyan pink salt
    • juice of 3-4 limes or lemons
    • maple or stevia to sweeten
3.  Sleep:

The general guidelines is 8-10 hours. The younger the child is, the more sleep is recommended.  Pre-school children need as much as 14 hours of sleep including naps.

A swiss study gave these sleep guidelines for children:
1 year and younger= 14-15 hours
1/2 year=14-15
1 1/2 -3= 12-14
3-5 years-11-13
5-12 years= 10-11
13 and up=8.5-9.5 hours

Adequate sleep improves:

  • adrenal strength
  • strong immune system
  • proper growth and development
  • better attention and focus
  • emotional stability
Common symptoms of poor sleep include:
  • depleted adrenal function
  • frequent illnesses
  • sluggish mornings and/or sleepiness throughout the day
  • impaired attention and hyperactivity
  • impaired memory or learning
  • irritability, moodiness and temper tantrums
  • bedtime struggles
  1. allow adequate time for a child to settle down before going to bed
  2. involve the child in a calming routine that works for him/her; warm baths, cup of hot tea, bedtime story, nutritious snack, oil diffuser
  3. encourage sleeping in a dark room or use a nightlight with a timer
  4. play relaxing music, use a cd player or ipod that will shut off when it’s done
  5. try diffusing essential oils like lavender before bedtime to naturally calm them down
  6. keep the routine consistent.
  7. no screens in the room, and no screen time 30 minutes before bed
4. Exercise:
Physical exercise is a bodily activity that enhances or maintains physical fitness and overall health.
Promoting fitness in children is one the most IMPORTANT ways to encourage healthy habits that will last them a lifetime.

Regular exercise in thildren can help:

  • feel better about themselves
  • manage stress
  • maintain a healthy weight
  • build strong, health bodies
  • sleep better
  • build social skills
  • develop healthy habits for adulthood
There are differing opinions about the amount of exercise a child needs.  It seems to vary with age.  The recommendations are 60 or more minutes of physical activity per day.  Aerobic activity should make up most of the 60 minutes.

Exercise needs to include:

  1. Endurance- cardiovascular function
  2. strength- strong bones, muscles
  3. flexibility- reduces the risk of injury; stretching should be done after an activity or exercise.
Children should be encouraged to do what they enjoy!  There are benefits to all types of exercise.  It’s also important to not overwhelm children.  They need exercise, but sometimes children that are in multiple sports at the same time, it can be a source of stress.  Try to focus on the most important activities they love one at a time.

Because of electronics, we now have a huge deficit in our children and their functioning.  We could say its nature deficit disorder! A great book on this is Last Child in the Woods.

There are other things to consider with children, we now have rampant toxins everywhere which lead to many mineral deficiencies.  Limit the exposure in the home to only organic no synthetic based products.  These can be huge hormone disruptors in our children , which will be addressed next month!


Did you miss Dr. Hamel’s Video on Oil Pulling, and the Oil Pulling Challenge?  You can replay it here:

What is oil pulling?

What is oil pulling? How do I join the 30 day challenge?!

Posted by Rachel Hamel on Tuesday, March 20, 2018

The challenge begins April 2!  If you are interested let me know ASAP so I can add you to the group and you can get your oils in time to start!

That is all for now.

Wishing you all a happy and healthy week.


Dr Hamel

Nutritional Habits of Healthy Children, Nutrients at Different Ages

Happy Monday!  I hope you all have been enjoying this month’s topic on children’s health.  If you missed last week’s Facebook live video I went over the top 4 foods that are a big no no for children.  If you missed that topic you can watch the replay here:

As we shift for the second half of this month, we are talking more about nutrition in children.  We have gone over the importance of Craniopathy chiropractic care in children, and nutrition is another huge topic, but we will highlight the main points here.

What do our children need to feel healthy and happy?

  • Water
  • Digestion
  • Diet
  • Exercise
  • Play
  • Sleep
These I believe are the top factors that need to be looked at for healthy and happy children.  
1. Water-  Is he/she getting enough water?  So many children drink so much juice, milk and sports drinks and are severely dehydrated.
2. Is the child getting daily exercise?  What activities could be recommended besides organized sports?
3. What is the child eating?  (topic today)
4. Is the child getting adequate rest?  How many hours and what is the quality?  Is the sleep schedule consistent?
5. What kind of stress is this child managing?  What can produce stress reduction for this child?  Is this child allowed time to relax and have fun?

First and foremost, it matters WHAT our children eat!
Numerous studies have shown how our diet can affect:

  • mood
  • energy
  • clarity of thought
  • behavior
  • healthy weight
  • overall health and vitality

The quality of the food is also extremely important.  Non-gmo, organic foods or growing your own foods is SO important!  Otherwise you aren’t eating real food, and are ingesting loads of toxins.  There are however different needs children have at different ages.

As I’ve mentioned before the BIGGEST age in brain growth in development is the age of 2 years and younger.  So, it will be no surprise to you that nutrition for this growth is extremely important.

2 years and younger:

Children during this age, should of course be breastfeeding if possible.  It is through breastfeeding that the child will develop immunity, and get adequate nutrients from mother’s milk.  If there are issues with breastfeeding, this can be helped with craniopathy and nutrition for both mom and baby.  I do understand women are in the working world and breastfeeding that long may not be feasible.  So, here are the key percentages of nutrients children need at this age.

Children can’t digest protein until they have molars, so protein at this age is less than that of older ages.
The majority of their nutrition should be healthy fats 40%.  The brain is made of fat, and needs a good amount for that huge amount of brain growth.  Carbs are second coming in also at 40%  I will explain in a minute what type of carbs because it’s “complex carbohydrates” that they need.  And lastly protein at 20%

2-5 Years Old:

The percentage starts to change slightly through this stage, fats move down to 30%, protein increases slightly to 25%, and carbs increases to 45%.

School Aged and Older:

The fats are around 20-25%, protein 25-30% and 50% Carbs.

What are complex carbohydrates??

  • Complex carbohydrates are nutrient dense but light in calories.  Refined foods and sweet will have just to opposite composition.  Try to limit those to occasional treats.
  • Complex carbohydrates should consist primarily of vegetables and fruits at a 2:1 ratio.
  • Organic fruits and vegetables when possible!
  • Whole grains should be organic and limited to no more than 2 servings per day
  • Understand that the percent of carbohydrates recommended in the guidelines is referring to quantity of food, not calories.


  • Adequate protein is essential for children for growth and repair of cells, nerves, muscles and bones.
  • Relatively subtle effects of protein deficiency are now recognized, especially on the immune system and gastrointestinal mucosa
  • A child with aversion to protein should be tested for mineral imbalance and food intolerances, their bodies will pull them in a certain direction.
  • Quality protein from natural sources is best and animal proteins contain the highest amount per serving.

  • Fats are the main dietary energy source for infants.
  • Fats provide essential fatty acids necessary for brain development
  • They are needed for the absorption of fat soluble vitamins and for myelination of the central nervous system.
  • They can be stored easily without much every cost which is important for infants.
  • Good sources are: avocados, eggs, nuts, olives, fish.
    • Introducing a variety of foods slowly helps the immune system
  • All trans fats should be avoided
  • Breast milk
    • It is considered a superior source of fat for infants because of its normal array of fats in its composition ALA, GLA, AA and DHA
    • It is important for a nursing mother to keep her diet high in healthy fats
    • Parent essential fatty acids and DHA need is especially high for the infant since it cannot efficiently make this fatty acid for rapid brain growth.
What is happening to our youth when it comes to weight management??

Why is their an increase in Type II Diabetes in children?  Now up to 46% of cases are children.
Why has the weight problem in children more than tripled in the past 30 years??
In 2012, more than 1/3 of children and adolescents were overweight or obese!


  • Parental Influence
    • Family food preferences
    • Eating patterns
    • Daily activities and habits
  • Portion size and food choices
    • increased portion sizes in restaurants and fast food establishments
    • increased intake of sugary drinks, refined flour and other high processed foods
    • increased consumption of high fructose corn syrup that has replaced sugar in almost all processed food and drinks, hunger is barely satisfied.
  • Sedentary Lifestyle
    • increased screen time
    • reduced opportunities for physical play
  • Increase in toxins
    • typical american diet
    • gmo, non organic food
    • vaccines
    • amalgum fillings
    • digestion bugs
ACID stopping medications, the number one selling drug initially meant for adults, are being prescribed at an alarming rate for our children.  Children don’t really produce adequate stomach acid until they get molars, because they then need it for protein digestion!
These drugs:
– Induce a state of low acid which creates progressive malabsorption and malnutrition!
Mineral and protein digestion requires strong acid production in the stomach.


  • quality nutritious foods
  • adequate enzyme production
  • proper pH balance in the stomach and intestines
  • presence of healthy bacteria
  • relaxed state of mind
  • healthy adrenal function
    • HEALTHY Teeth and Gums!  (You would not believe how many “healthy” people who eat right, exercise, do everything but still struggle because of hidden dental infections and metal fillings)
    • Healthy Teeth and a Healthy Gut is our immune system!
Common causes of impaired digestion:

  • Dehydration, low fiber, food intolerances
  • Birth Trauma, nerve compression to the vagal nerve and intestinal nerve areas
  • Not breastfed
  • C-section
  • Carbonated beverages with meals- neutralized the digestive enzymes
  • reduced pancreatic enzymes
  • antibiotic use
  • acid stopping medication
  • adrenal insufficiency
  • hidden gut parasites, bacteria, viruses or mold
How do you know if your child is having digestive symptoms?  Other than the obvious ones….
  • Indigestion/upset stomach/ “belly aches”
  • Constipation/diarrhea
  • reflux
  • fatigue
  • eczema/psoriasis
  • food cravings/food intolerances and/or allergies
  • weight loss/gain
Two facts:

1. Stomach pain is the MOST common reason for children to visit their primary care physician, according to the CDC
2. Gastroenteritis is the most common cause of abdominal pain in children and can be caused by viruses or bacterial agents.

I hope this was helpful to you this week.  I know it’s a lot of information, so you might have to go through it a few times.  Next week we will go into a few other nutrition related topics for children.  Share this with those who have kiddos as children are our future!!


On the spotlight this week is DoTerra’s Digest Zen Roller ball!  The rollerball products are awesome for children because they are already diluted, so no worries for the safety or skin irritation for children!

DōTERRA DigestZen Touch is the perfect oil to have on hand at home, work, or when traveling. The calming aroma of DigestZen essential oil blend is combined with Fractionated Coconut Oil in DigestZen Touch for gentle topical application. The essential oils of Anise, Peppermint, Ginger, Caraway, Coriander, Tarragon, and Fennel are known for their ability to ease the effects of motion sickness and stomach upset when inhaled or applied topically. dōTERRA DigestZen Touch is perfect for those who want the benefits of DigestZen essential oil in a diluted version for gentle or sensitive skin.


  • Take on a road trip to ease the effects of motion sickness.
  • Apply to the stomach or bottoms of feet after eating a large meal.
  • Have on hand when flying or traveling.
  • Use for food poisoning, diarrhea, constipation