Monthly Archives: October 2020

8 Biohacks for Beginners: Learn How To Begin Biohacking

Biohacking is a popular new topic that many natural doctors near me address within the system. If you’re unfamiliar with the term, biohacking is supporting your body biochemically, the brain, and the environment to optimize your physical and mental performance. Weight loss doctors in va can involve a variety of things from gene therapy to vitamins to sleep stabilizers. There are a variety of treatments that can be performed to help stimulate the biochemistry of the body. 

While there are many complicated and expensive biohacks, there are also many effective biohacks that are suitable for beginners that are free or nearly so. Natural doctors near me can provide many options especially in the order of priority and in terms of most effectiveness. Weight loss doctors in va, can advise the person on individual methods that will help for them. 

Vitamin deficiency

Natural doctors near me use these strategies to biohack yourself and perform at a higher level:

  • Elimination diet. An elimination diet is simple strategy that weight loss doctors in va use, but is super powerful. All you have to do is eliminate a specific food from your diet and note the result. Typically you would start with processed foods and then develop into foods that can impact the lining of the digestion such as night shades, dairy foods, etc.
  • Choose nutrient dense foods first. As you eat nutrient dense foods first you will eat fewer foods than you think. If you are eating healthy for awhile, there’s an excellent chance that if you eat any processed foods it may have a negative impact on your body. Eliminating just one offending food can have a huge impact on your life. It can also go a long way to heal the lining of the digestive system.
  • Meditation. Meditation can seem to be difficult but also is simple and rewarding. Meditation has so many emotional and physical benefits which can help to avoid overeating or emotional eating. Taking some time to silent the mind, and be present to the moment.
  • Natural doctors near me offer many solutions to their patients that can help support addictions, emotional overeating, or daily stress. The internet also can offer many ways to learn meditation, from instructions on how to meditate to YouTube videos with guided meditations. Take your pick and dive in! The key is to keep trying, some days you will feel as though you have it figured out, and other days you can struggle through the process. The purpose is to connect in and practice daily.
  • Caffeine. Caffeine is wonderful for increasing focus and endurance when taken in the proper amounts. However, many people can drink too much caffeine which can be dehydrating to the system. It can also be addicting and can potentially create challenges with insomnia. Caffeine should be used responsibly but is a very effective and simple way to boost performance. Sometimes weight loss doctors in va, can recommend bullet proof coffee or green tea throughout the day.
  • Intermittent fasting. Natural doctors near me can recommend intermittent fasting for certain situations. The body must be healthy enough to support fasting. Intermittent fasting is simply limiting your calorie intake to a specific window of time each day. This window is typically between one and eight hours. You will still need to eat your daily calories in this window. Many times people restrict their calories as well, which may not be healthy. The rest of the time you would be limited to non-caloric beverages.
  • Intermittent fasting does a lot of great things for your body, including lowering body weight, increasing insulin sensitivity, and increasing autophagy. However, when a weight loss doctors in va use this technique sparingly to be able to allow for the body to heal.
  • Blue light. Your body requires blue light to regulate its circadian rhythm. Conventional artificial light sources can disrupt your circadian rhythm and your sleep. Natural doctors near me often recommend Blue lights  which can help with your mood, memory, and general alertness. Exposure to blue light is best accomplished during daytime hours.
  • Avoid using any screen technology (TV, tablet, phone, computer) for an hour or two before bedtime. Use the blue light as a means to support the bodies circadian rhythm. Regulating your circadian rhythm can assist the bodies ability to heal, rest, and support the bodies metabolism.  
  • Music. You can change your mood, pulse, blood pressure, focus, and a lot of other things just by listening to music. Natural doctors near me recommend listening to certain songs or styles of music that make you feel energized, or others that make you feel calm and relaxed. Natural doctors near me recommend to use music intentionally. 
  • Make a list of your favorite songs and the effects they have on you. What song would you listen to if you were feeling down? What song makes you feel like you could take on a room full of professional boxers? What song relaxes you the most?
  • Weight loss doctors in va, can also recommend using music while exercising or even audiobooks to encourage movement.
  • Cold Therapy. Sitting in a cold tub of water, taking a cold shower, or simply sitting outside in cold weather while underdressed can stress your body in a positive way, as long as you don’t overdo it. Natural doctors near me often recommend cold dips to decrease inflammation within the body. Your body becomes stronger by dealing with that stress.
  • Exercise and intermittent fasting are similar in that they can bring a positive stress to your body. Cold therapy can shock the body and improve metabolic rate in the body.
  • Sauna. Heat can be another positive stressor for your body when used responsibly. Weight loss doctors in va can recommend sauna sessions to increase blood flow and metabolism. A short sit in the sauna or hot tub on a regular basis can enhance your health. Using infrared dry sauna therapy in conjunction with diet and exercise can help support your process. Unlike cold therapy, it feels good, too.

Biohacking is here to stay. You’ve already participated in biohacking on some level. If you’ve ever exercised, experimented with altering your sleep pattern, or tried to gain or or lose weight, you were a biohacker! Biohacking is interesting and effective and here are a few techniques and tips to help support the bodies ability to digest, assimilate, and detoxify. 

A few simple practices can alter your life for the better. Biohacking is a tool that will help you to perform at your best. Let the Holistic Family Practice help you achieve your goals with biohacking today!

A Parent’s Guide to Avoiding Power Struggles with your Teen

Happy cheerful group of caucasian people mixed generation and ages have fun together having dinner or lunch together – concept of party and friendship for adults and teenagers

Both you and your child win when you avoid a power struggle with your teen. While it’s natural for your child to challenge your authority and try to claim more independence, you have a responsibility to teach them to resolve conflicts respectfully and maintain family harmony. This is family holistic health, which can be taught in variety of ways. Alternative doctors near me can provide insight into the challenges of parenting independent and strong will teens. 

If you’re concerned that your teen is breaking your house rules or trying to provoke arguments, there are ways to keep them safe and restore order. Try these tips as recommended by alternative doctors near me for transforming power struggles into more positive communications by creating family holistic health.

Alternative Doctors near me offer Steps to Take to Create Family Holistic Health:

  1. Set priorities. While some rules are essential, getting rid of unnecessary restrictions can help your teen to feel more motivated and trusted. It can also give them a sense of independence that they crave. Give them opportunities to show that they can handle more responsibility and let them learn from their experiences. However, if they prove they are not able to handle the additional freedoms do not be afraid to pull back and provide some tighter guidelines until they can prove they are ready to handle the responsibility again.
  2. Manage your emotions. You’ll appear more confident and make sounder decisions if you stay calm. Take a few deep breaths and choose words that will help to pacify the situation. Never try and have discussions when you are stressed, frustrated, angry, or not feeling well. Consequently, do not attempt to have conversations when either party is tired, hungry, etc. This will not yield positive results, but instead will just continue to create more unnecessary stress.
  3. Be positive. When your teen seems to be defying you, remember their attractive qualities and the things that they do well. Be sure to give them praise as well as constructive criticism. Also, be mindful that they are not doing this to personally attack you, or to harm you in any way. They are exploring boundaries, limits, and various aspects of decision making. Family holistic health looks at all aspects of the decision making process and even empathy for the poor decision process. Alternative doctors near me can help educate not he boundaries in the household and gauge whether the boundaries are realistic or unrealistic.
  4. Stay firm. If your child discovers that you’ll give in under pressure, they’ll keep trying to get their own way. Stick to your decisions even when backing down would be easier. If you go against your own boundaries, they will get the message that you can be easily manipulated and that rules are meant to be broken. This will prove to be more difficult for you the longer it goes on. Additionally, you and your spouse must get on the same page to have a unified front. Resist the urges of going against your partner or undermining what your partners views are- this can send mixed messages to the teen, creating an even less unified home. Building family holistic health means working as a unit and as a whole. The parents must have healthy emotional distance from children with personal matters such as marital disputes, financial hardships, etc. as children do not need to be brought in the middle of such conflicts.

Family Holistic Health Steps to Take with Your Teen:

avoiding power struggle
  1. Express empathy. You can validate your child’s feelings even when you disagree with what they’re saying. Try to look at situations from your teen’s perspective and negotiate solutions that meet both your needs. It’s not your way or the highway. This will breed contempt in your teen, encourages sneaking around, and shuts down communication. As an alternative doctor near me, I have seen shut down communication between teen and parent to create volatility so we want to ensure that there is a two way communication especially of important issues like drugs, sex, and interrelationships.
  2. Speak respectfully. Steer clear of name calling and personal insults even when you’re upset. Be tactful, direct, and open to discussing different opinions. It may be hard, but step away fit you feel as though you need to, at times certain behaviors can be triggering and can potentially be escalating. Remember, you are the adult, and you can create family holistic health, one that honors words, thoughts, emotions of everyone. If you need to walk away and take space until you are open to communication this is healthy and models positive behavior to your teen.
  3. Ask helpful questions. There’s a big difference between asking your teen why they’re so lazy and asking them why they didn’t clean their room as promised. Focus on fixing the issue rather than casting blame. Also, encourage them to think through their decisions. They may have reasonable and sound logic, even if it is not your preference. In my years as an alternative doctor near me, I have often been tickled by some of the logical responses I have heard resisting homework, babysitting siblings, and even eating vegetables. Honor their feelings while also creating a boundary. Doing this will help you avoid any power struggles moving forward.
  4. Explain your reasons. Let your teen know why you expect certain behavior from them. They may think you’re being unfair when you’re actually concerned about their safety. Outline clear attainable boundaries, with specific consequences. Make sure the consequences are logical, unemotional, and make clear sense. Have a conversation when the boundaries are broken such as, when we spoke you agreed to x, however you decided to do xx. Can you explain why you chose to do xx? Are you aware of the consequences for choosing to do xx? That sort of communication that is neutral.
  5. Request their help. As much as possible, encourage your teen to use their own values to create their own rules. They’ll be less likely to complain and more likely to comply. Remember you are teaching them how to think not what to think. You are raising mini adults, who are not going to be around you every waking moment, and will need to make decisions. The goal is that they make healthy decisions without your presence. They can do so if you teach them the logic behind decision making.
  6. Offer choices. Give your teen options when appropriate so they can practice handling greater independence. If they need to do more household chores, maybe they can decide whether to do those tasks on weekends or after school. Only offer two options and if they break their word, hold them accountable to it. This is apart of creating healthy boundaries for them. Hold them accountable to the boundaries. It is key they know the box to which they are allowed to move around in so they feel safe and secure. Some kids demand more structure, some less. Every child is different.
  7. Share power. Invite your teen to take on increased leadership. Use family meetings to collaborate on household decisions. This will allow for more increased family holistic health. Be willing to negotiate some limits such as adopting a later curfew on weekends in exchange for making check-in calls to let you know they’re safe. This shows that you are willing to offer freedoms if they earn it with healthy trust worthy actions.
  8. Do things together. Building a solid foundation for your relationship can reduce power struggles. Put time aside to do things as a family and one-on-one. Cook dinner together or arrange a weekend outing. As they get older, they will tend to want less and less family time so it is key to encourage family time by doing things they enjoy.
  9. Plan ahead. Teens who are hopeful about their future tend to be less defiant. Ask your teen what their goals are or guide them toward resources that will help them explore their options. Be supportive, yet not controlling towards their future plans. Also, do not attach to any outcomes, as they may change their minds a thousand times before they settle on something that works for them.
  10. Seek support. If you want more help, talk with other parents or an alternative doctor near me. Your relationship with your teen may benefit from additional insights and strategies.

Seeking more control over their lives is a sign that your child is growing up, but you can keep power struggles with your teen from turning into arguments and fights. Work together to prepare them to take on more responsibility and encourage them to learn from their own experiences. Mostly, be patient have fun, and forgive often and unconditionally.

Repair Your DNA With Micronutrients

How to eat your way to optimal health 

What He Didn’t Know  

Mateo was sick and tired of always feeling sick and tired. Up until about a year ago, he’d always enjoyed an active lifestyle. On the weekends he was always biking or hiking the trails with his beloved mutt, Luna. When he was home, he’d be outside his home doing yard work or shooting hoops with his friends when they dropped by. But lately, his body seems to be in a revolt against him. 

He has little desire or energy to do anything. He says he feels fatigued and can’t concentrate. He’s lost some of his physical strength, too. It can’t be signs of aging, can it? He’s only 37. He’s also worried about the numbness he sometimes has in his feet and hands. 

Long story short, Mateo saw his naturopathic doctor and learned that the big changes he had made in his diet were to blame, even after his medical doctor told him that his lab work was normal. All his symptoms stemmed from not having the right fuel in the tank. He was relieved to find out  that he could proactively take charge of his health and heal himself. 

He had no idea that the body can heal itself and was grateful to find someone to guide him in the process of self healing. Not only can micronutrients improve your wellness, but they can also repair your DNA.


The Role of Micronutrients 

Micronutrients, or micros for short, refers to the 13 vitamins and 16 minerals your body needs to function properly. Your body doesn’t need them in as large amounts as macronutrients-which are fats, proteins, and carbohydrates. So they are called micronutrients. Even though the body requires less of them, they are still essential for good health.

Micronutrients, like macronutrients, make up the fuel for your body’s engine–your metabolism.  The food you eat is the fuel you give to your body. Your metabolism breaks food down and takes nutrients from it to every organ in your body.

These are the vitamins and minerals your body needs to function properly. 

A, C, D, E, K, and the B vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9) and cyanocobalamin (B12)calcium, chloride, chromium, copper, fluoride, iron, iodine, magnesium, manganese, molybdenum, phosphorus, potassium, selenium, sodium, sulfur, and zinc

You need micronutrients to keep your body running like a new car. They’re working to synthesize bone and muscle tissues. They help to transfer hormones that act as signals throughout the body. They are responsible for every chemical process within the body. 

Nutrition requirements

The Result of Micronutrient Deficiency 

You may not notice it right away but sooner or later nutrient deficiency will catch up with you. Because your body uses the food you eat as fuel. You need high-quality food in the tank to make all the complex systems in your body work. Eating an unhealthy diet impairs your organ’s ability to function properly. When that happens, it creates a ripple effect throughout the interconnected systems of the body—including metabolism that many are unaware because of the subtlety of the symptoms. 

For example, nutritional researcher Sonja Y. Hess PhD states that, “Inadequate intake of iodine impairs thyroid function and results in a spectrum of disorders. Other common deficiencies of micronutrients such as iron, selenium, vitamin A, and possibly zinc may interact with iodine nutrition and thyroid function.”This point is important to understand because the thyroid is key to metabolic health and dependent on micronutrients.  

Let’s consider Mateo’s symptoms again and the possible nutrient deficiencies involved – fatigue, muscle weakness, and numbness of his hands and feet. It is important to know that the cause is complex, but for the purpose of this article we will focus on just nutrient deficiencies. 

  • Muscle weakness can be caused by lack of vitamin D2
  • Fatigue can be caused by lack of magnesium, iron or potassium minerals and vitamins D, B-123
  • Numbness of the hands and feet is linked to deficiencies of vitamins E, B1, B-6, B-12 and niacin4

Micronutrient deficiency can also mimic radiation (or chemicals) causing single-strand and double-strand breaks in your DNA which over time could lead to cancer.5 Micronutrient deficiency affects your metabolic health. So how can you tell if you’re deficient of vitamins and minerals?

Repair your DNA

Common Symptoms of Vitamin and Mineral Deficiencies 

There are many symptoms of vitamin and mineral deficiencies. Some of the more common signs to look for are-

  • Digestion problems
  • Mood/mental health problems
  • Low immunity
  • Lethargic/low energy
  • Pale skin
  • Mouth sores
  • Acne or bumps on upper arms
  • Ridges on nails
  • Hair loss
  • Slow healing of wounds
  • Numbness in fingers and toes
  • Dizziness
  • Headaches
  • Muscle weakness
  • Poor balance
  • Muscle contractions and cramps
  • Abnormal heart rhythms
  • Restless leg syndrome
  • Shortness of breath
  • Unsteady movements
  • Mental confusion, forgetfulness
  • Osteoporosis

If you have these symptoms or think you may have a deficiency, talk to your doctor. Often they can tell you exactly what micronutrients you’re missing based on your symptoms alone.

Repair Your DNA With Micronutrients

There’s good news! Your body can repair itself when you begin to eat well-balanced meals consistently. Studies show that consuming the right foods can stop the effects of free radicals that cause cell damage and illness.6 Starting today, make a change in your diet. You want your engine fueled properly so it runs smoothly. If you eat well, you feel well. 

Niacin (B-3) contributes to the repair of your DNA.7 You can find niacin in peanuts, avocados, brown rice, legumes, potatoes, and mushrooms. If you eat meat you can also add salmon, tuna, turkey to your diet.

Antioxidants such as carotenoids, flavonoids, and polyphenols. vitamins C and E, interrupt the chain reaction of oxidation which damages DNA.8 All of these micronutrients can be found in fresh fruits and vegetables. So eat five servings of fresh fruits and vegetables every day. Berries, mangos, citrus fruits, carrots, beets, broccoli, and leafy greens are just a few choices. 

The next time you go to the grocery store, take more time to explore the produce section, these foods repair your DNA. There are plenty of healthy choices and you’re bound to find foods you love. If you don’t know how to prepare certain foods, just ask. At Holistic Family Practice we offer several classes to help you on your wellness journey. From what to cook when you’re in a hurry, to foods that heal, to nutrition classes, we got you covered. 

Final Takeaways 

Let’s be real. You can’t win a car race if you are driving a clunker with low octane gas and in need of a transmission flush. And you can’t enjoy metabolic health if you’re eating low-quality food. But you can turn your health around if you repair your DNA!

  1. Change your eating habits. I know you’re tired of hearing it, but you have to eat balanced meals. There is no way to have good health without it. Eating more fruits and veggies is associated with a lower risk of degenerative diseases—including cancer, cardiovascular disease, cataracts, and brain dysfunction.5
  1. Take supplements. Micronutrient supplements reduce your vitamin and mineral deficiencies. You have to take supplements for an adequate period of time.6 However, you should not take them forever–just until your body recovers. They are not an alternative to healthy eating. Consult your naturopathic doctor to learn which supplements are right for you and how long you should take them. 
  1. Knowledge is power—so join one of our classes. Learn more about nutrition, meal planning, and how to choose foods that are best for your unique needs. Whatever your need is, we’ll help find the right class for you.

Turning your health around is possible—and I’m here to help. By giving you the tools you need to repair your DNA, I help you make a lasting change in your life. Ready to take the next step? Schedule an appointment here, or give me a call.


1. “The impact of common micronutrient deficiencies on iodine…” https://www.sciencedirest.com/siciene/article/abs/pii/S1521690001005?via%3Dihub

2. “Vitamin D Deficiency: Symptoms & Treatment – Cleveland Clinic.” 


3. “Vitamins and Minerals for Energy, Fatigue and cognition: A…” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019700 

4. “Nutritional Neuropathies – NCBI.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4199287/.

5.  “Micronutrient deficiencies. A major cause of DNA damage..” https://www.ncbi.nlm.nih.gov/pubmed/10668486

6.  “Free radicals, antioxidants and functional foods: Impact on ….” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911/

7.  “9 Science-Based Benefits of Niacin (Vitamin B3) – Healthline.” 26 Nov. 2018, https://www.healthline.com/nutrition/niacin-benefits

8.  “Exogenous antioxidants—Double-edged swords in cellular ….” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2952083/

The Secret to Staying Calm with Your Child is essential family health and wellness

Staying calm protects your relationship with your child and helps with their overall health and wellness. In family holistic health we teach our families to stay calm also indirectly teaches them about healthy behaviors, managing difficult emotions, and self regulating. I get it can be difficult to keep your cool around the clock, especially true during relentless work deadlines, spousal pressures, school pressures, and familiar obligations. Keeping your cool becomes even more necessary and evermore difficult all at the same time, yet I know you are able to do it one step at a time.


Essential family health and wellness questions would be as a parent, how can you remain poised when your child throws a tantrum at the supermarket? Or in the middle of Target because you said no to a to that you discussed before you left, while driving, and before you got out o the car? How about when they start hanging out with a crowd who look like they’re auditioning for their own reality show? These are some of the solutions we provide to families as a means of family holistic health strategies. Or even worse, skipping school, doing drugs, or simply talking back asserting their own independence. 

You can make your family life more peaceful and cooperative as an essential family health and wellness. I am confident of it. This requires some focus, determination, and lots of self forgiveness combined with unconditional love, but I know you can do it. The following strategies are designed to help you stay calm regardless of the circumstances. 

Childrens Happiness

Family Holistic Health Prevention Strategies for Staying Calm and Improving Health And Wellness:

  1. Consider the reasons. Do you assume that your child is trying to undermine you? Or perhaps that this is a personal attack against you? In reality, they may be too young to think through any complicated actions. Even older children may be more preoccupied with dealing with their own issues rather than opposing you. They simply want what they want regardless of your opinion of it. Take a step back and attempt to empathize with them, after all they are not against you. The very opposite actually they are a part of you. This new generation is extremely independent in their thinking. So, taking a step back instead of reacting can prove to be incredibly helpful in dealing with challenging and stressful situations. 
  1. Make boundaries and expectations. Many standoffs can be avoided by setting ground rules and expectations in advance. For example, agree to a family technology contract instead of arguing about phone calls during each meal. Some even more clever children are also able to find loopholes or can bend things based on omission. A simple expectation comment can be, and anything else I can’t think of it is a NO. Create a very narrow scope with them, meaning this is the box, this is the expectation and boundary. If you go outside of this expectation and boundary, this is the consequence. Be clear and simply stated with your boundaries and expectations.
  2. Remove temptations. Try to childproof your surroundings. Put fragile items out of reach. Lock the liquor cabinet. Have everyone put their cell phone on the charging station in the living room, etc. Even adults struggle with impulse control. Even though you know this is not a good idea you do it anyway. How many times have you personally knew you needed to go to bed but kept watching that series or playing on your phone, feeling the impact in the morning. Children are no different. They are depending on you to provide a structure and a framework to allow them to feel safe, as well as secure.
  3. Supply distractions. Be realistic about young attention spans. Run errands on your own or in the early morning when stores are less crowded. Bring toys and videos along for long car rides. Children are not going to have the same attention span to things, especially things that are not of interest to them. Instead of grocery shopping consider ordering groceries online, or leveraging an activity that they can earn for positive behavior. An example is, after we are done with these 3 errands, we will go to the park for 30 mins. Make sure you state numbers, so you can count as you go along. Errands can mean 3 or 30. Giving your children an expectation allows them to follow along in the process, can ease anxiety, and help them feel one step closer to their end goal.
  4. Step away. Take a break if you feel like you’re becoming frustrated. Breathe deeply or go for a walk around the block. You’ll be less likely to say something you may regret or create an action that could be harmful. I recall a time when my daughter used my amazon account to buy a piercing kit. I caught the charge on my account, confronted her with it and thought end of story we are returning the package. WRONG, not only did she steal the mailbox key off of my key ring, but then also set up a piercing shop with her friends in my living room, piercing the neighborhood children. Walking in my door felt like molten lava oozing from my pours. Instead of addressing the multiple issues at the time, I calmly asked her to clean up and I was taking a walk with the dogs. Based on my calm, yet twitching appearance she knew I meant business. Children can read your energy and they know what’s going on. They will push our limits and stretch us beyond our wildest dreams. Think of all the personal growth and development classes you are saving on!!

Family Holistic Health Communication Strategies for Staying Calm:

  1. Lower your voice. Your child is more likely to listen if you speak softly. This can be. Challenge in the moment, but is necessary. If you are unable to speak calming, walk away, go to your room, or wait until you are more grounded to be able to communicate. Be firm but kind. Remove name calling, put downs, and derogatory terms that can disenfranchise a child’s self esteem.
  2. Validate and empathize is essential family health and wellness. Try to see the situation from your child’s perspective even when you disagree. Let them know that you care about their feelings. The more you can validate and acknowledge how they feel, the less resistance you create, the less stress back and forth. Having a frank, but clear conversation with statements like I recognize you feel this way… or I can see that you are angry… helps them to not only identify their emotions but also begins to give them the language to express and communicate their emotions.
  3. Keep it simple. Use language that your child can understand. Stick to one message at a time. In the early years I taught my daughter what an emotion is, we used face cards that had children expressing emotions on them. Like flash cards we would go through the various emotions, and help her to identify them. So when an emotion was triggered we had a face to a name. I often used the universal laws to guide my parenting. I would use concepts such as cause and effect and would ask her questions about things rather than tell her. Our job as a parent is to show them how to think, not tell them what to think. Telling them what to think builds resentment and tension between the two people.
  4. Focus on teaching. Discipline is more about instruction than correction. Ask yourself what you want your child to learn. This is an extension of the last tip, when my daughter would have a certain behavior I would ask why she thought that was a good idea, she would answer. Then I would tell her, if you had a chance to do it over would you do it differently. If she answered yes, I would then say what would you have done differently. I was always tunneling her down to help her to think through her actions, rather than acting on impulse. It is really about slowing down and thinking rather than speeding through things.
  5. Repeat yourself. Be prepared to go over the same material many times. Repetition helps small children to feel secure and master new tasks.
    Don’t expect them to get it the first time, the second time, or even the third time. They are not robots, they are people, they are humans. All humans, especially little humans are forgetful. Often times they behave on impulse and feeling, help them maintain logic and reason by continuing to remind them of the boundaries. 
  1. Encourage cooperation. Work as a team. Ask your child to assist you and present them with choices. Tell them you appreciate their setting the table when you have to work late. Giving them choices, and responsibilities helps them to feel as thought hey are valuable and builds self esteem. This is especially important in single parent households. Helping them to feel supported and acknowledged is key to building their self esteem.
  2. Laugh. Humor can lighten things up. It’s okay to use your children for entertainment as long as you guide them towards becoming responsible adults. I would often laugh at some of my daughters behavior, like when she got a ferret after she asked me if she would be okay with getting one. She launched into a 2 hour back and forth explanation as to how the ferret was contributing to her quality of life, self esteem, etc. All I could do was laugh. And the ferret went packing. Be clear that you are not laughing at your children as a means of humiliation, but more so laughing at the silliness to their behavior.
  3. Offer praise as a means of essential family health and wellness. Notice the things your children do well. Express your gratitude. Tell them that you’re proud of them for studying hard and sharing their toys with their baby brother. Children want to make you happy, and want to make you proud. Make sure you encourage the positive behaviors so they feel supported, loved, and acknowledged.
health and wellness

Family Holistic Health Strategies for Staying Calm:

  1. Build bonds as a means of essential family health and wellness. It will be easier to handle mishaps if you have a strong and close relationship. Spend time with your kids one-on-one and as a family. Share their interests and pay attention to what they have to say. This is especially necessary in single parent homes, or entrepreneur homes. I often found myself easily distracted by things. I would need to leave my phone in my room for undivided attention. I would really have to focus on the television show they would want to watch, or the video game they wanted to play. At times it could be a struggle with the mounting to do list but designated quality time was helpful.
  2. Practice self-care. You’ll also feel more stable when you eat healthy, work out, and sleep well. Ensure that your children are getting adequate sleep too. You cannot parent well if you are not parenting yourself well. Taking 15 mins per day to ensure you are healthy, well, and whole is key to ensuring you stay calm. I often recommend a daily meditation practice of 15 mins per day in the morning to being the day. This is essential family health and wellness.
  3. Seek professional help. A family therapist can provide additional coping strategies if you’re struggling with staying calm. As a holistic doctor, I often work with the family dynamics, helping communication be heard, needs being met, and behaviors being understood. This is part of my work that I truly love is helping with the family dynamic. This is very different than therapy and often yields different results. 

Your kids will still lose their backpacks and share embarrassing information with your neighbors. However, skillful planning and communication can minimize conflicts and help you to collaborate with your child during stressful times. Parenting is easier and more effective when you can stay calm.

Discover How Toxins Get In Your Body, Cause Disease and What You Can Do To Stop It

How Toxins Destroy Your Wellbeing and Health

There is no escaping this sad reality. Our world is becoming more toxic every day. Humans emit more than 250 billion tons of chemical substances into the environment each year.1 These toxins pollute the land, water, and air we breathe. 

And unfortunately, no matter how careful you are, toxins enter your body. Over time these toxins overload your systems. The body simply can’t get rid of them fast enough, so toxins are stored in the body, accumulate, contribute to the cause of illness, and trigger disease processes.   

Every day you breathe in environmental toxins like car emissions. Every time you use soap or sunscreen, chemicals such as parabens are absorbed through your skin. Eating processed foods means you are also eating chemicals. Even eating vegetables and fruits are sprayed, GMOs, or cross pollinated by other GMO plants.

industrial toxins

Your Natural Defense Against Toxins

Here’s the good news—your body has natural abilities to rid itself of toxins. Your blood, lymph, large intestine, kidneys, and lungs are all busy working to get rid of toxins and byproducts that would be harmful to you. Today we’re focusing specifically on the liver and how it functions because it’s the main organ working to detox your system. 

Your liver is an impressive organ. Highly efficient and working around the clock your liver filters blood and performs several vital jobs to keep you alive.

First, the liver works to filter your blood and sorts out nutrients. It then decides which nutrients to use and which to store for later use. But your blood also contains toxins that the body cannot use. So your liver can do something extraordinary. It converts toxins into a different product that won’t hurt the body! 

This natural detoxification process is methylation. Methylation refers to all of the genetic chemical processes that occur for the body to function. If the liver can’t alter the toxins through methylation, it channels it into your kidneys and large intestine to be excreted. 

Your liver also makes bile. Using cells called hepatocytes it converts toxic waste into the bitter greenish liquid that’s stored in the gallbladder. Bile is then secreted when it’s needed to neutralize stomach acid, break down fats, or destroy microbes. And bile also helps to carry toxins out of the body.2 

I told you the liver was impressive!

Reduce toxins in your life

But what happens if your body can’t get rid of harmful toxins? 

Unfortunately, breakdowns in methylation pathways do occur. That breakdown contributes to toxicity accumulation. In other words, if the body can’t get rid of the toxins, they build up inside your body and make you sick. 

A major cause of methylation breakdown is environmental toxins. We’ve all been impacted by them. As I mentioned before, toxins enter your body through inhalation, absorption through the skin, and ingestion.

How We Got Here

The same technological advances that make our lives easier in one way, cause damage in another. From the time of the Industrial Revolution until now, environmental toxins have increased and continue to greatly impact our disease processes. 

When the United States built the first industrial mill in 1790, the increase of human toxin exposure shot up. Living conditions at that time period were surely less than optimal. Lack of hygiene and proper nutrition was to blame for many illnesses and epidemics. We have learned how to combat those issues but what still remains is the battle against toxic metals. 

In the 1800s lead was used extensively to make ammunition, plumbing pipes, and paint.3 Arsenic was also used in paints, to kill rats, and believe it or not, as a face powder and to treat certain health conditions. 

The use of toxic metals and improper disposal of them, has made a terrible impact on our environment.4 Unfortunately, lead is readily taken up by living beings and directly impedes the normal functioning of the body. Over time, elevated toxicity levels contribute to disease as they interfere with metabolic processes.5

Toxins are also in the foods we eat. Processed foods are notorious for the damage they cause to our health because they contain chemicals that damage your metabolism. Even whole fruits and vegetables can be a problem. When so much of our produce is grown in contaminated soil, watered from polluted sources, sprayed with pesticide and herbicides—we’re not always getting health benefits. We’re also consuming the pollutants they were grown in.  


What is detoxification? 

Detoxification is a process by which harmful toxins such as heavy metals and chemicals can be removed from the body. Your body can do this naturally via your liver, kidneys, and large intestine, but when your system gets clogged up with too many toxins, your natural processes can’t handle the overload. When that happens, it’s time for detoxification. 

When a detox protocol is completed, the benefits you can expect are-

  • Improved immune system
  • Reduce chronic disease
  • Increase energy
  • Mental clarity
  • Balanced mood
  • Improved skin 
  • Weight loss
  • Overall health and wellbeing

The Importance of Detoxing Correctly

There’s lots of talk about detox. But what isn’t talked about is the dangers of detoxing incorrectly. While it’s easy to walk into a store and pick up a colon cleanse or other detox product off the shelf, it’s impossible to know if it will be safe for you.

If you are taking medications, have gastrointestinal issues, or have other underlying conditions—you should not attempt to detox without the proper supervision of a healthcare professional. 

If you want safe and successful detoxification, consult your naturopathic doctor. As an autoimmune specialist, I look at the health and function of your lungs, liver, kidneys, large intestine, and lymph systems. This ensures that you get a customized detoxification program. Because we want you to detox safely and effectively. 

Watch this video to learn what happened to a patient that felt totally sick during detoxification and how we were able to turn that around. It explains why ‘detox flu’ should be taken seriously and it demonstrates the need for medical assessments prior to detoxing. 

Time to detox

5 Ways To Detox Naturally

We may not be able to escape all the sources of toxins in our environment, we can greatly limit them. Here are some things you can do to support your body’s natural methylation processes and regain your health.

  1. Eat organic fruits and veggies. Read food labels and buy only from brands that support your health. If you juice or buy juice from a store or juice bar ensure the juice is made from organic produce only. 
  2. Change out your plastic food and water containers for glass or stainless steel. 
  3. Purge your home of chemicals with all-natural products. Start with household cleaners and personal hygiene products.
  4. Recycle responsibly. Think about what you are about to put into the garbage. Can it be recycled? Keeping as much out of the landfill as possible will help to protect our natural resources. 
  5. Talk to your autoimmune specialist about organic liver detoxification. 

You Deserve To Be Healthy

Your body can get rid of toxins naturally, but when it’s bombarded from so many sources, it can’t keep up. Give your body the help it needs. Be aware of what products you use on your body and in your home. Are they safe? If not, toss it. Start a new healthy habit and use only all-natural products. 

When you detox, be sure to do so under the supervision of your naturopathic or functional medicine doctor to ensure it’s done safely. Do-it-yourself detox products are often harmful and are not worth the risk. 

Like everything we do at Holistic Family Practice, each detox program is tailor-made to meet your needs and to help you achieve your wellness goals. Learn more about our organic liver detox and personalized detoxification programs to see how you will benefit. 

We’re here to help you restore balance and regain your health—naturally. 


1.  “The World Counts.” https://www.theworldcounts.com/. Accessed 13 Jul. 2020.

2.  “Bile Acid Sulfation: A Pathway of Bile Acid Elimination and ….” https://academic.oup.com/toxsci/article/108/2/225/1664383. Accessed 14 Jul. 2020.

3.  “Lead toxicity | Occupational Medicine | Oxford Academic.” https://academic.oup.com/occmed/article/54/2/76/1510860. Accessed 14 Jul. 2020.

4.  “Lead toxicity | Occupational Medicine | Oxford Academic.” https://academic.oup.com/occmed/article/54/2/76/1510860. Accessed 14 Jul. 2020.

5.  “Toxicity, mechanism and health effects of some heavy metals.” 15 Nov. 2014, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4427717/. Accessed 14 Jul. 2020.