The 10 Commandments of Water

Detox & Cleanse Information, Healthy Living, Uncategorizedon March 10, 20164 Comments

503685059_39c8a1a6e8_t I don’t think that a day had gone by that at least one patient has not asked me,  “How much water am I suppose to be drinking a day?”   I can say that almost every one is shocked when I answer, “You are to drink half of your bodies weight in ounces of water every day”.  The majority of the time people seem shocked  and even upset by the answer I give.  The most common response is “there is just no way that I could ever possibly drink that much water in a day”.

We love water and our bodies love water. We play in it, some of our favorite sports are on and in it, we spend our vacation time and dollars to go near it, we dream of living in the most luxurious homes next  it, we visit spas and read about all of its cleansing powers. The earth’s surface is nearly 70% water , our bodies are approximately 67% water by weight, and we baptize in water.

Because our ecosystem is set up to continuously recycle water, the water we drink today is the same water that our ancestors drank from Moses to Cleopatra to George Washington.
Did you know that ever living cell , whether it be plant or people contains a nutrient fluid that is mostly water.
If your body’s water content drops by as little as 2%, you will feel fatigue and /or dizzy. If it drops by 10%, you will experience significant health problems. Loses greater than 10% , that can be fatal. Still American’s don’t drink enough water. Although Americans drink many liquids, a significant proportion of those fluids are actually dehydrating to the body. Tap water, bottled water, juice, milk and carbonated beverage without caffeine are hydrating beverages. Coffee, tea, carbonated soda with caffeine, beef, wine and other alcoholic drinks are dehydrating beverages. The Average American drinks 54.5 gallons of soft drinks per year. For every 16 ounce bottle of water consumed Americans drank approximately 64 ounces of soda. These are the same people telling me that they cannot possible imagine how a person can drink 80 to 100 ounces of water a day.

THE 10 COMMANDMENTS OF WATER3369921697_12e3599b18

Water is the most important ingredient in our diets and we cannot live without it!

  1. Drink 1/2 ounce of water for every pound that you weigh every day. So, if you weight 200lb you need to drink 100 ounces of water. That equals out to 12.5-8 ounce glasses of water a day. If you sleep 8 hours a day and awake 16 hours then you need to drink 1-6 ounce glass of water every hour,  or a good drink every 20 minutes.
  2. Drink water in regular intervals throughout the day. Don’t wait until you are thirsty, it is too late.
  3. Drink the purest water available , but any water is better than no water, just drink water.
  4. Start off each day with 2-3 glasses of water before you eat to rehydrate from the fluids that your system lost overnight and to get your digestive system started. The major function of the large intestine is to reabsorb water.
  5. Make water a habit. Get in the habit of carrying a bottle with you when you go in the car, to work, make it convenient for yourself.
  6. Avoid dehydrating beverages that rob your body of water like coffee, tea, alcohol, carbonated beverage with caffeine.
  7. Increase your daily water if you increase your exercise level or even if your stress level increases.
  8. Increase your daily water intake during illness and recovery. Fever can dehydrate you very quickly. Water also helps flush out the toxins from your body.
  9. Exercise to the point of perspiration. Our skin is our largest organ and sweating is one of the best avenues for allowing our body to detoxify. It forces us to rehydrate.
  10. Enjoy the taste of water. Remember, we love water and our bodies love water :)


  • improves oxygen delivery to cells
  • transports nutrients
  • lubricates joints and absorbs shock
  • cushions bones and joints
  • regulates temperature
  • removes waste and flushes toxins
  • improves cell communication
  • empowers the bodies natural healing process


  • prevent high levels of cholesterol
  • prevent brain damage
  • prevent Osteoporosis
  • prevent Cancer
  • prevent the aging process of skin, the Fountain of Youth
  • promotes good eye health
  • promotes weight loss
  • moisten mucous membranes

Remember, water is a vital nutrient in our ecosystem recycle when you can.

  • Don’t leave the water on while your brushing your teeth.
  • Don’t wash partial loads of laundry.
  • Make sure your dishwater is full when running.
  • Collect the water in a bucket when you are waiting for your shower to warm up and water house plants or mop your floors, water for your pets.
  • Before you toss out your families left over water in glasses,  collect  the water from the cups  and  use for your indoor plants.

Let me know your creative ways to help your body and our earth keeping water in balance.

In good health,

Dr Heather

LCHF -Fat Loss Short Summary

Healthy Livingon February 7, 2016Leave a Comment

Using a Low Carb, High Fat Diet to Lose Fat

diet-low-carb-high-fat-lchf-27965486A Short Summary

1. Cut your carbohydrate intake down to around 20 grams per daySee more on carbohydrates  1. We don’t need any dietary carbs. The small amount we need in our blood can readily be generated from protein and fat via gluconeogenesis.

2. Eat more healthy fats. You need these for energy. Note, this is NOT a low calorie diet! And add KetoOS in 1 to 2 times a day.

3. Ensure you eat plenty of protein – many of us do best consuming around 1.5 gms of protein per kilogram of body weight per day. Protein satiates! See more on protein

4. Eat two to three meals per day with at least 30 grams of protein with each meal.

5. Reduce snacking between meals. Wait at least 4 hours after a meal.

6. Eat plenty of green leafy vegetables each day to get fiber, essential minerals and vitamins.

7. Add plenty of salt. The latest research suggests we do better on closer to 5gm per day than the 2.3gms recommended by dietary authorities.

8. If you have all the above correct and are not losing excess weight then start counting your calorie intake. Keep your carbohydrates low, ensure good levels of protein intake and then reduce fat calories by 200 every few weeks until the weight starts coming off again.

Matters of the Heart!

Healthy Livingon February 4, 2016Leave a Comment

February iimage-5.phps American Heart Month!Get pumped… All month we will be focusing on your body’s fifth largest organ – the heart! Your heart health is impacted by the nutrients you put in your body, as well as your attitude and actions.

Our hearts are happier and beat a little stronger each time we give or receive kindness. February 17th is Random Acts of Kindness Day… You will bring a smile to someone’s face, warm their heart and lift their mood, as you share love and affection! Help us spread random acts of kindness throughout our community – on this day and all month! Hold the door open, give a compliment, let someone cut in line, bring your co-worker a healthy beverage… the possibilities are endless.
We want to hear about the random acts of kindness you have bestowed upon others, or those random acts of kindness others have gifted to you. Share them on Facebook Cardin  Center for Wellness or @askdrheather ask_drheather

Free Wellness Classes! Set Goals & STOP the Sugar

Healthy Livingon January 11, 2016Leave a Comment
coffee and notepad with the text 2016 resolutions

coffee & notepad = 2016 resolutions

Learn how to stop the sugar and start living the healthy lifestyle that you have always wanted! Holidays are typically a time of stress, over eating, drinking, more eating and shopping and not much time for yourself. The average American  gains 8-11Lbs. over the holidays:(  Let’s face it, when we get busy we forget about ourselves and our health.  OK, lets do it! Let’s start the wellness journey together to a healthier you!  I know that it can be he hard and confusing here to start but we can help you.  START WITH SUGAR! It is not easy to give up sugar.. Sugar has a very strong addictive quality and even though you know it is bad for your body….. your body just craves it like crazy! How do you stop the maddness?? Holidays are over and spring will be here soon so lets start by something for yourself…. come to one of my classes and get a jump start on your new years resolution and start getting fit now….
Come and learn how to get a jump start on your New Year’s Resolution. Discover the importance of proper  nutrition and living without sugar!

PLAN + PREPARE=Healthy Lifestyle

  • Monday: January 18th  1-2PM

  • Wednesday: January 27, 6:45-7:45 PM

Bring a friend or family member that is interested in getting healthy!

Call ahead to reserve a spot! Seating is limited!

Cardin Center for Wellness


Ambassador Keto Workshop

Healthy Living, Ketones & KetoOS, Uncategorizedon December 2, 2015Leave a Comment

Join us!

Thursday December 3rd, 2015

University of Kansas Edwards Campus
12600 Quivira Road
Best Building Room 120
Overland Park, KS 66213


You won’t want to miss this amazing KetoLifestyle workshop!
Tomorrow Night!! Get all the information to start your 2016 optimizing your health.
Join Prüvit Ambassadors as we dive deeper into the KetoLifestyle!!

-Brandon Lilly: Neurological disorders (TBI, PTSD) and inflammation
-Paul Carter: Inflammation and Betahydroxybutyrate (BHB)
-Dr. Andra Campitelli & Dr. Heather Cardin will tag team the keto lifestyle, i.e. weight loss, cognitive benefit, hormones, performance enhancement, and MORE!!

Click the link below to learn more and unlock value on to unlock.

Special Offer: For attending this amazing event, we will give you a complimentary Mind Fit Session or 20 min. Infrared Sauna session. ($40 value) Just bring your ticket stub to us. Call Beth to schedule

*MindFit is a powerfully effective mind development tool designed to help you overcome the ill effects of the fight-or-flight response while achieving physical, mental and emotional balance.

Looking forward to seeing you there! RSVP, space is limited.

In good health,

Dr. Heather

Migraine Sufferers Should Try a Ketogenic Lifestytle

Healthy Living, Ketones & KetoOS, Uncategorizedon November 25, 2015Leave a Comment

Do you suffer from migraines? I have friends who had migraine issues that were helped by ketogenic lifestyle and low carb/high fat diet.
The science behind how and why ketones help migraines has been well documented – this article talks about how beta-hydroxybutyrate (the active ingredient in Keto-OS) helps mitigate glutamate excitotoxicity in the brain, which can contribute to migraine headaches.

Anyone with an impairment of brain or neurological function – whether mental illness, depression, seizures, brain cancer, headaches, neuropathy, brain infections, or any other neurological condition – should try a ketogenic diet to see if it improves the condition.

Ketogenic” means that the diet causes the liver to manufacture ketones. Ketones are small water-soluble compounds that are metabolized like fats. Unlike fats, they do not need carnitine transport to reach mitochondria. They can be used for energy by every mitochondria-containing human cell type. This makes them one of the most disease-resistant sources of dietary energy. There are few things that can go wrong with ketone metabolism.

Ketogenic diets have several major benefits for neurological conditions:

  • They relieve neuronal starvation from cognitive hypoglycemia of any cause.
  • They stimulate the innate immune response against intracellular pathogens, helping to heal brain infections.

Recent work has identified a third benefit from ketogenic diets: They eliminate an excess of glutamate. In a carbon isotope study, feeding the ketone beta-hydroxybutyrate in place of glucose caused less glutamate to be formed in the brain:

This is important because excessive brain glutamate is “excitotoxic” and kills neurons. Glutamate excitotoxicity causes damage in a host of conditions including

spinal cord injury, stroke, traumatic brain injury and neurodegenerative diseases of the central nervous system (CNS) such as multiple sclerosis, Alzheimer’s disease, amyotrophic lateral sclerosis (ALS), Parkinson’s disease, alcoholism or alcohol withdrawal and Huntington’s disease. [2]

Other diseases in which damage from glutamate excitotoxicity is important include epilepsy, schizophrenia and various mood and anxiety disorders.

Migraines and Glutamate

My sister’s husband gets frequent migraines, so I keep an eye out for papers about migraines. A new paper in Nature Genetics finds that people with common migraine tend to have a mutation in a regulatory sequence for genes that control glutamate abundance. [3]

People with the mutation are prone to glutamate excitotoxicity:

[A] DNA variation found between the PGCP and MTDH/AEG-1 genes on chromosome 8 appears to be associated with increased susceptibility to common migraine. The variant appears to alter the activity of MTDH/AEG-1 in cells, which regulates the activity of the EAAT2 gene: the EAAT2 protein is responsible for clearing glutamate from brain synapses in the brain….

“Although we knew that the EAAT2 gene has a crucial role to play in neurological processes in human and potentially in the development of migraine, until now, no genetic link has been identified to suggest that glutamate accumulation in the brain could play a role in common migraine,” says co-senior author of the study Professor Christian Kubisch of University of Ulm, Germany (previously at the University of Cologne where he conducted his research for this study.) “This research opens the door for new studies to look in depth at the biology of the disease and how this alteration in particular may exert its effect.” [4]

If glutamate excitotoxicity causes migraines, then it’s likely that migraine sufferers would benefit from a ketogenic diet.

How Do You Eat a Ketogenic Diet?

The safest and healthiest way to eat a ketogenic diet is by:

  • Restricting carbohydrate consumption to 200 calories per day from “safe starches” like rice, taro, and sweet potatoes.  70 grams of cooked white rice, 150 grams of taro, and 300 grams of sweet potato are an appropriate daily ration.
  • Eating massive amounts of coconut oil. The short-chain fats in coconut oil are the most “ketogenic” of foods, i.e. the most readily turned into ketone bodies. 6 to 8 fluid ounces (12 to 14 tablespoons) per day of coconut oil is an appropriate daily ration.

Supplements with vitamin C and selenium should also be increased on a ketogenic diet.


Research on ketogenic diets as a therapy has focused on epilepsy for decades, with some recent interest in using these diets as a therapy for brain cancer. But really, they are likely to be helpful against nearly all brain and neurological conditions, and probably all solid tumor cancers and many infectious diseases as well.

Rather than waiting for the glacial progress of modern biomedical research, which needs decades to assemble sufficient evidence to get an application for funding for a clinical trial past skeptical reviewers, anyone with a brain or neurological condition should simply experiment with a ketogenic diet themselves to see if it helps. Odds are it will.


[1] Lund TM et al. Availability of neurotransmitter glutamate is diminished when beta-hydroxybutyrate replaces glucose in cultured neurons. J Neurochem. 2009 Jul;110(1):80-91.

[2] Wikipedia, “Excitotoxicity,”

[3] International Headache Genetics Consortium et al. Genome-wide association study of migraine implicates a common susceptibility variant on 8q22.1. Nat Genet. 2010 Aug 29. [Epub ahead of print]

4] “First Genetic Link to Common Migraine Exposed,”, Aug. 29, 2010,

The Truth About Inflammation

Healthy Livingon November 11, 2015Leave a Comment

Inflammation diagram

Inflammation is the activation of the immune system in response to infection, irritation or injury. Characterized by an influx of white blood cells, redness, heat, swelling, pain and dysfunction of the organs involved, inflammation has a different names when when it appears in different parts of the body. Most allergy and asthma sufferers are familiar with rhinitis, sinusitis (inflammation of the sinuses) and asthma (inflammation of the airways), but inflammation is also behind arthritis (inflammation of the joints), dermatitis (inflammation of the skin and so on.

However, inflammation often gets a bad wrap in the fitness world. Mainly because it is seen as the enemy because it is so closely associated with injuries and chronic pain. Not only that, inflammation can be traced back to just about every major health problem we have in medicine today.

So it’s no surprise that when people talk of inflammation that they immediately thing of it as the devil, but this really isn’t the case.

We need a healthy amount of inflammation in the body. Inflammation is an immune system response to tissue damage. Its purpose is to remove cellular debris from the site of damage and initiate repair.

If you’ve ever been injured, you obviously know that the injured area becomes stiff, and sore. This is the body’s way to limit range of motion in that area to keep you from further damaging it. The body essentially applies a “splint” so as to give it time to heal. And increased inflammation is a part of that healing process. So this is not a bad thing. In fact, it’s important not to upset this process by the body so that it can do the job properly.

For example, there is a big debate about the RICE (rest, ice, compression, elevation) method that has been around in sports therapy for a long time because there have been a tremendous amount of studies that show that icing an area post injury actually can make it so that it takes the healing process longer to take place. Ice constricts blood flow, and slows down inflammation response. One of the things we tend to do is often believe that we know better than our own body does. So we somehow end up introducing methods that, while look good on paper, aren’t really ideal for what we are trying to accomplish. In the case of an injury, we need for inflammation to do its job to help heal that area, work on making the area mobile again, increasing blood flow to the area, and then the healing process is sped up.

So inflammation is not the devil, and has a lot of positive benefits that we need in regards to tissue or injury repair. The issue with inflammation is not allowing it to become chronic. This is where inflammation starts creating problems in our lives.

When you exercise, and there is micro trauma at the cellular level, and what we call muscular damage. When this occurs there is a repair process that does involve an inflammatory response and it has a purpose as well. In fact, a very positive one. It helps to promote healing and is a part of making your muscles larger, stronger, and more prepared for future training sessions. In fact, this mild form of inflammation, which a lot of us feel as post exercise soreness is a component that helps to reduce more soreness from future training sessions. Most of us understand this process. It’s a part of the adaptation principle to stresses or demands on the body. So the healthy inflammation response in this regard is something we need in order to get stronger, faster, and more prepared for future training sessions.


This is a good thing, chronic inflammation is something totally different.

More chronic inflammation can occur when there is either too much damage done at the cellular level, or because of repetitive stress in a particular joint or soft tissue. For example, when you read too many motivation memes on Instagram or take way too scoops of pre-workout and go crazy in the gym and do four times as much work as you usually do and can’t walk right for days and days after.

If muscle soreness is too great, it can seriously compromise performance. In fact in one study of runners who experienced severe delayed onset muscle soreness their running economy was reduced by as much as three percent. Which doesn’t seem like a lot on the surface, but when you understand that over the entire lifetime of a runners career their economy is only reduced on average by about 10 percent, that’s a significant amount.

So a small degree of soreness isn’t much to worry about, and is part of the normal adaptation to a new stress on the body. But a significant degree of soreness that changes movement patterns means that now the joints will end up moving in ways to protect the injured area and in fact create an environment for more injuries or problems. So what is the best way to supplement and combat it? Something that has been studied and around for ages but more recently has hit the market in the first exogenous and consumable form, the BHB compound. It is now being delivered in a drink called Keto-OS

No Weigh November!

Healthy Living, wellness workshopson November 4, 2015Leave a Comment

12187760_10153128807302805_4034197548319627874_nWho’s in? “NO-weigh November”! Often, too much time is spent obsessed with the scale. Let’s focus on a healthy lifestyle and not a number. Focusing solely on the scale can create an unhealthy relationship with food and exercise. I want lasting results by changing my lifestyle, and I really feel like kicking the scale habit for the month of November! Measure your energy levels, quality of sleep, body composition (stomach, things, hips, arms…)

So, what we all should do it buy a tight Tshirt or a tight pair of pants. Eat better this month, fewer carbs, more healthy fats and exercise a little more…… at the end of the month, we will try back on our tight Tshirt or jeans and check out of progress:)
Measurements Sheet

Avoiding the Sugar Rush this Halloween

Healthy Livingon October 29, 2015Leave a Comment

halloween-candyHalloween weekend is finally here! Getting all costumed up is always fun, but trying to avoid having too much sugar on this specific holiday is hard. We get a lot of questions from parents in particular about the best approach to avoid all the sugar so here are my go-to tips to tackle Halloween:

  1. Make sure your kids eat a full meal before going trick-or-treating. If they are full, they’ll be less likely to scarf down a ton of candy.
  2. Set a limit with your kids. Talk to your kids before they go trick-or-treating and make a deal with them about the amount of candy they will be eating. This helps to keep them from overloading on sugar.
  3. Separate a large portion of your candy loot to donate or bring to your office, and portion the rest of the candy out into 2-3 piece servings for your kids.
  4. Give your kids the option to trade their candy in for a gift.
  5. Your kids will most likely be tired after walking so much, make sure they drink a lot of water and brush their teeth before going to bed!
  6. Don’t forget to take your whole family in for an adjustment before and after trick-or-treating! They’ll be best prepared for all that walking if their spine is in proper alignment.

How do you deal with the Halloween sugar rush?

Is it a Food Allergy or Sensitivity?

Healthy Livingon October 16, 2015Leave a Comment

The word “allergy” is confusing because many people use it as a fully encompassing generic term for true allergic reactions and nonallergic adverse reactions, also called sensitivities or intolerances.

Immune reactions can result from the different types of food allergies or food sensitivities you may possess. The most common foods causing allergic reactions are peanuts, soy, wheat, shellfish, fish, milk, eggs and tree nuts. Once identified, we recommend eliminating those problematic foods from your diet.

A food sensitivity, as opposed to a food allergy, happens gradually and isn’t life threatening. Symptoms of a delayed food allergy can take up to 72 hours to appear. This type of immune response is mediated by the IgG antibody, which is the largest circulating antibody in our immune system and can cross the placenta from mother to child. IgG antibodies are the most common form of immunologic mediated food responses. It can be difficult to identify the offending food since we eat so many foods that go through different processes and have many ingredients. It is estimated that 20% of the population have an adverse reaction to a certain food.

Food allergies are divided into two major categories: immediate and delayed.

When immediate food reaction occurs, sufferers experience symptoms within hours of having ingested the food. Symptom onset is rapid and may include tingling of extremities, wheezing, coughing, tightening of the throat, nausea, abdominal cramps, and diarrhea. Sometimes in cases where nuts, shellfish, fish, and peanuts have been eaten anaphylaxis can occur.

Food sensitivities may be caused by many factors such as stress, infections, overeating, artificial preservatives, additives, molds, pesticides, antibiotics, and environmental pollutants. Unidentified food sensitivities can then contribute to many chronic health conditions: including Irritable Bowel Syndrome, Rheumatoid arthritis, headaches, autism, ADD/ADHD, eczema, chronic ear infections, gut malabsorption, insomnia and many others.

Alletess Medical Laboratory uses state of the art technology to identify the offending foods in your diet. Many times the foods we eat frequently and seem healthy are contributing to our health problems. At Alletess Medical Laboratory we provide a four-day rotation, elimination diet called the Wellness Plan. This customized plan is compiled directly from your test results and a nutrition questionnaire. Elimination of the offending foods and desensitization (allergy drops) can improve many health problems and lead to a better quality of life.

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