When holiday time rolls around it is hard to not indulge in all the sugary goodies. These next two recipes from Eating Well magazine cuts the calories, lowers the sugar and adds fiber to the recipes along with some healthy ingredients

Yummy Molasses Crackles

 Eating Well reader Nancy Caverly gave her

grandmother’s  recipe for ginger molasses

cookies a little makeover—reducing the butter

and adding crystallized ginger for a spicy jolt.


 1/4 cup unsalted butter, softened

 1 cup plus 1/3 cup sugar, divided

 1 large egg, beaten

 1/4 cup molasses

 2 cups all-purpose flour

 2 teaspoons baking soda

 1 teaspoon ground cinnamon

 1/2 teaspoon salt

 1/4 teaspoon ground cloves

 1/8 teaspoon ground ginger


 1/3 cup crystallized ginger, finely chopped

1. Beat butter and 1 cup sugar in a large bowl

with an electric mixer until creamy. Add egg

and molasses. Mix well.

2. Whisk flour, baking soda, cinnamon, salt,

cloves and ginger in another large bowl until

well blended. Stir in crystallized ginger.

3. Blend the flour mixture into the butter mix-

ture a cup at a time, mixing well, until it is all

incorporated. Chill the dough in the refrigera-

tor until firm, 30 minutes to 1 hour.

4. Preheat oven to 375°F. Lightly coat 2 bak-

ing sheets with cooking spray.

5. Place the remaining 1/3 cup sugar in a shal-

low dish. Roll the dough into 1-inch balls and

then roll in the sugar. Place 11/2 inches apart

on the prepared baking sheet.

6. Bake the cookies, in batches, until they

crackle on top, 8 to 10 minutes. Transfer to a

wire rack to cool.

Per cookie: 79 calories; 1 g fat (1 g sat, 0 g

mono); 9 mg cholesterol; 16 g carbohydrate;

9 g added sugars; 1 g protein; 0 g fiber; 106

mg sodium; 43 mg potassium.

Carbohydrate servings: 1

Exchanges: 1 carbohydrate 

Chocolate & Pecan Macaroons

We love the rich chocolate flavor in these

chewy cookies that are like a cross between

higher-fat coconut macaroons and low-fat,

low-calorie, egg-white-based meringues.


 3 large egg whites, at room

temperature (see Tip)

1/8 teaspoon salt

1 cup granulated sugar

6 ounces unsweetened chocolate,

melted (see Tip, page 8)

 1 cup sweetened flaked coconut

 3/4 cup pecans, finely chopped

 1 tablespoon confectioners’ sugar for

dusting (optional)

1. Position racks in the upper and lower

thirds of oven; preheat to 350°F. Line 2 large

baking sheets with parchment paper, non-

stick baking mats or lightly coat with cooking


2. Beat egg whites and salt in a mixing bowl

with an electric mixer on high speed until

frothy. Gradually add sugar and continue

beating until soft peaks form, about 5


3. With a rubber spatula, gently fold melted

chocolate, coconut and pecans into the egg

Per cookie: 44 calories; 3 g fat (1 g sat, 1 g

mono); 0 mg cholesterol; 5 g carbohydrate; 

4 g added sugars; 1 g protein; 1 g fiber; 12

mg sodium; 37 mg potassium.

Carbohydrate servings: 0 

Exchanges: 1 fat

Tip: To bring an egg to room tempera-

ture, set it on the counter for 15 minutes

or submerge it (in the shell) in a bowl of

lukewarm (not hot) water for 5 minutes.


Recipe by Amy Jamison Wauconda, IL

Taming the Tummy


Unfortunately we have become a pill popping society. As soon as we feel distress anywhere in our body we want that magic pill to make it go away. The problem with that is, it is a temporary fix and we need to find out what the cause of the pain or distress is in the first place and then correct that. 

Most people suffer from stomach aches, indigestion, constipation, diarrhea, gas and bloating. When it is minor they think it is normal. When it becomes severe enough some even go as far as getting a diagnosis of IBS (irritable bowel syndrome) or Gastritis. You might be told you have a Peptic Ulcer. All of these conditions will then be treated with acid blocking drugs like Prilosec, Prevacid or Nexium just to name a few. Not only do they haveside effects but they do nothing except take away the symptoms. We must address the underlying issues and change the reason we are having the distress. 

Common reasons for digestion and stomach issues….

Food Allergies or Sensitivities. 

Food allergies can cause inflammation and it happens when there are imbalances in the gut. It can happen for several reasons. Overuse of medications, chemicals and additives in food as well as environmental toxins. Eventually your body sees these things as foreign invaders and doesn’t allow them to properly digest. Eventually it damages the lining of the stomach and then the small intestine.  The good news is can be corrected. You can get tested with a simple test and change your diet according to your results. They even give you a diet to follow. Sometimes it is only necessary to eliminate these foods for a period of time. Dairy and gluten are the most common allergens but you will be surprised to find healthy foods such as vegetables and protein can also aggravate certain people. 

Systemic Candida Infections

Candida is also known as Candida Albicans. It is a yeast that grows in our bodies. Everyone is born with it, as well as other yeasts that live in our intestinal tracts. They are perfectly normal unless they overgrow and then it can cause a host of problems. When enough of the yeast grow they can change to fungus and then produce long rootlike structures that are invasive and can penetrate the lining of your intestine. The fungus releases toxins and undigested food into your bloodstream. This is another cause of food allergies and sensitivities. Taking antibiotics and having a diet high in sugar and processed carbs are main causes for this yeast to grow. The antibiotics kill the good bacteria in our gut needed to maintain a healthy immune system. Changing your diet and taking whole food supplements designed to kill the yeast is very effective in getting rid of the infection.

Liver and Gall Bladder Distress

The liver and the gall bladder work together to process much of the incoming fat we eat. When they get overworked they become congested. Besides a poor diet the congestion can be caused from alcohol and drug use, parasites, chemicals and pesticides. Again it can be corrected with diet as well as whole food supplements.

As you can see most of the symptoms and causes of the stomach, gallbladder and liver distress have common denominators. By taking a look at food allergies and addressing the toxins and ingredients we take in everyday we can totally heal the body instead of taking that “magic pill” which is just a quick fix anyway. 


Whole food supplements to heal the gut 

Standard Process Zypan… Faciliates healthy digestion 

Standard Process Choline and A-F Betafood for gallbladder and liver support

Biotics Beta Plus and Beta TCP are whole gallbladder support. Use Beta Plus if you have had your gallbladder removed. 

Orthomolecular Candacid Forte, Intestinal oil and Pro 225 will address Candida issues

Standard Process Prosynbiotic, Gut Flora and Zymex help maintain a healthy gut microbial environment

Standard Process Chorophyll Complete will heal the gut

Genova Laboratories… Testing for food allergies

All of these products are whole foods and scientifically determined to address the core issues and heal the body. 

They are all available at Emley Chiropractic. They also provide to all their patients a gallbladder cleansing protocol and pills needed at no charge! 

NEXT MONTH… Total body purification

January is the perfect time of year to re-evaluate your habits. After several months of holiday binging and chemical overload, get your body on track by giving it a break and repair the organs needed to remove those chemicals.

May your holiday be filled with peace and joy…


Cindy Pierce
Holistic Health Coach
Cynergy Health and Wellness
Please visit my site at   www.cynergyhealthandwellness.com

Better than Chicken Soup

Try this easy recipe when you feel a cold or flu coming on. Avoiding the sodium and chemicals in canned soups are important. 

 2 potatoes

1 large carrot

2 cups chicken broth

 Cut the outside ends (1/2 inch each side ) of the 2 potatoes.

Slice the carrot. Add the potato ends and carrots to 2 cups of broth. Boil for 30 minutes. Strain the vegetables out and enjoy the broth. 



Stress Free Holidays

Why does the happiest times in our life also become the most stressful time as well? Do you say to yourself every year at this time that this is the year you want to change that? Having a plan now before the hectic rush starts is assurance your holidays will be the best ever. 

Eating healthy around this time of year is the toughest. With parties and potlucks every weekend it is a major temptation to everyone. By making healthy choices every other day is the key to maintaining your weight and your health this time of year. Eat whole foods as much as possible adding lots of fiber to stay full. Always have a healthy midday meal and don’t arrive at a party starving. If the event is a potluck bring a dish that has a lot of nutrition or show your friends how you revamped a favorite recipe to make it healthier. Holidays and food just seem to go together so enjoy the indulgences and then get back to a daily routine of healthy living.Don’t forget to keep up your exercise routine. It’s easy to slack off on this area for several reasons. We get busy with everything going on plus when the weather gets cold it makes it harder to get outside for a quick run, walk or jog. By maintaining a workout routine that includes both cardio and weight resistance training you not only will keep off the extra pounds those indulgences add but you will reduce the stress that all this busyness creates.   

Staying stress free in todays world is overwhelming to most people. We live day to day under these stresses not even realizing the role they play in almost all of our health issues. 95 percent of all illnesses are either caused by or worsened by stress.* Stress taxes your adrenal glands which then secrete adrenaline which helps your body in stressful situations. To much of this and finally the adrenals can’t keep up. The stresses eventually create enormous strain on our nervous system leading to burnout and breakdown.* Finding a life of meaning and purpose where you can balance everything that comes at you is essential for health.

* Dr Mark Hyman… The Ultramind  Solution


 Taking whole food supplements supports a healthy immune system and gives you critical nutrients to ensure a healthier lifestyle. The following are all crucial to adrenal gland function and also helps reduce the effects of stress on the body…

Drenamin supports adrenal function and helps maintain emotional balance. It encourages a healthy response to everyday environmental stresses and supports immune system function. Maintains energy production and supports a balanced mood. 

Adrenal Complex contains a combination of quality compounds that restore adrenal function and reduce stress. It supports adrenal gland health and energy production to help combat fatigue. It helps the body adapt to challenges of everyday life and promotes the body’s normal resistance function. It also supports a healthy immune system when experiencing occasional stress. 

DHEA provides metabolic, immune and memory support. It slows the effects of aging as well as increases muscle mass, strength and energy.

Adapten-All and Adrenaviveprovides comprehensive adrenal support with a special blend of nutrients, botanicals and adaptogens as well as a balanced vitamin and mineral formula for support of adrenal regulation. 

Also available through Flu season is our Homeopathic vaccine alternative Influenzium by Boiron. This is also kid friendly!

All of these supplements are available at Emley Chiropractic. 




Cold and Flu Season are here

      Please Welcome to our practice… Dr. James Morosky

                                  He begins seeing patients this month.

Cold and Flu season is here

 Fall is my favorite time of the year. Hot summer days are finally over. I love the brisk mornings and I just want to be outside all the time. Unfortunately this time of year also brings the dreaded cold and flu season as well.

 The common cold can be caused by more than 100 viruses, mainly the rhinovirus. Influenza or the flu can only be caused by 3 types of viruses, A,B or C. Type A and B
viruses are responsible for large flu epidemics. The type C virus is more stable and you may get milder symptoms.
 Colds start with a stuffy nose, scratchy throat, mild weakness and sometimes chills with a low grade fever. Flu symptoms come on much faster and stronger. You can have a headache, high fever and pronounced body aches and pains. Both colds and flu’s are caught by inhaling someone else’s exhaled virus. A good example is being near someone who sneezes that already has the virus or touching a handrail or telephone and then touching your own eyes, nose or mouth. These viruses are contagious shortly after the initial exposure and for several days after as the body develops antibodies with which to counteract them. An example of this is a runny nose guards against further invasion.
 Colds and Flu usually last about 2 weeks. The severity and duration depends on the persons immune system. People with a strong immune system will get over it sooner and most likely won’t catch it at all.  The best thing you can do for yourself is to keep your own immune system strong and have less chance of catching any of the viruses.
 The simplest way to stay strong is to eat a healthy, whole food diet. Eating lots of fruits and vegetables adds antioxidants to your diet and keeps you healthy.  Avoid processed foods and sugar. Stay hydrated. A dehydrated body is weak and susceptible to all kinds of illness. Pure, clean water is the only way to do this. Avoid caffeine, soda and energy drinks. These only add to the dehydration.
 Exercise also keeps a strong body. Doing a combination of cardiovascular exercise and weight bearing exercise at least 4 to 5 days a week helps to keep a strong immune system. Even a 45 minute walk 5 days a week can reduce a cold by one third. It also helps to alleviate stress. Medical research has shown a definite link between emotions and infections.
 Get enough sleep. Lack of sleep lowers your immune system and can be the start of many illnesses and inflammation in the body.
 Wash your hands often. Keep all the germs off your hands and from under your nails. Use a paper towel in a public restroom to touch any faucets or door handles. This eliminates a lot of germs being spread.
Take proper whole food supplements to ensure your body gets everything it needs that you can’t get from food.  Taken daily these products support a healthy immune response function. There all also products available to take at the first sign of a virus. They can minimize the duration and severity of the symptoms.
 If you do catch a cold or flu work with your body, not against it, to get over it. Most natural remedies help cleanse the body and speed recovery. Rest, relax and pamper yourself. Lets load up on natural Vitamin D outside enjoying the beautiful Fall days!
 Health and happiness to all…..


Natures medicine cabinet….

Antibiotics and over the counter cold and flu medication can add side effects that do more damage than good. Antibiotics kill off the good bacteria as well as the bad plus cause further digestive issues. Ibuprofen and other pain killing drugs do damage to your liver. Try these whole food supplements to strengthen your immune system and add antioxidants to keep you healthy.

Standard Process Immuplex... contains phytochemicals, minerals as well as Protomorphogen and Cytososl extracts to support immune system. It helps maintain normal white blood cell activity. It provides broad mineral support for everyday immune function as well as supports the bodies normal response to inflammation. 

Standard Process Congaplex… used for short term support of the immune system. It supports a healthy immune response function and provides ingredients with antioxidant activity. It supports the the Thymus gland and contains ribonucleic acid which your body uses to build new cells. 

Medi Herb Andrographis… contains a blend of herbs to support immune function. It also supports healthy respiratory system function and helps maintain normal body temperature within a normal range. It promotes healthy liver function and also encourages adaptive response to occasional everyday stress. 

Boiron Influenzinum Flu Prevention Program… This homeopathic preparation replaces the normal flu vaccicnation without the bad side effects. It is prepared every Fall to contain the flu vaccine of that year in homeopathic form. A dosage of the remedy is taken once per week for 5 weeks, once every fall to prevent the flu. It can be taken in place of or in addition to the flu vaccine for those who choose to. It is available in our office starting this month.

All of these products are available at Emley Family Chiropractic. Let the Doctors and staff help you stock your medicine cabinet the healthy way.


Foods to fight infection


Lots of fruits and vegetables. Chicken soup and onion soup with garlic and cayenne act as a decongestant by loosening secretions. Garlic wards off bacteria. Other fiery foods such as tabasco, horseradish and hot mustard also decongest. Also drink lots of fluids to stay hydrated and hot vegetable juices and broths are beneficial.


All dairy products. Dairy products create mucous so avoiding them when you are stuffy and congested is a good idea. Fruit juices that contain sugar or high fructose corn syrup.




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Fall into Health

reposted from Fall 2013

Why is it that when it’s a new year or a new season we think about making changes? With our diets, it is our bodies natural rhythms that are telling us to eat seasonally. When Summer approaches we want big, cool salads. As Fall and then Winter gets near we look forward to soups and stews and food that keep us warm.

Why not let this Fall be the season you listen to your body and start making some simple changes in the way you eat and cook. Yes, I said cook! You have to cook in your own kitchen to ensure you are getting real, whole food that is going to fuel your body. When you do this, your body will respond with more energy and you will look and feel better. You will set a great example to your kids and when the simple changes become habit, the whole family succeeds.
As you make the decision for these changes I’m sure it can be a bit confusing and overwhelming. That is probably the reason most people don’t stick to it or never get started at all. With everything you see and read no wonder people don’t know where to begin. My best advice… keep it simple. Here are some simple steps for your action plan.

  1. Eat real food. The main goal for eating right is to eat whole foods with as few chemicals and additives as possible. Eating lots of vegetables, fruits and healthy meats are the key to this. There are absolutely no added ingredients! As you look for whole grains, breads and pasta, stick to packages that have less ingredients… if you can find them with 5 ingredients or less you have found a good one. Packaged foods contain so many added man made chemicals it really isn’t even food anymore. Our bodies have a hard time digesting them and it isn’t the fuel we need to keep our bodies at their best. It is the reason obesity and diseases like Type 2 Diabetes are at an all time high. Because of the artificial preservatives, these packaged items have years and years of shelf life. A good rule for choosing food is, if it doesn’t rot… don’t eat it!


  1. Eat at home most days. Eating from your own kitchen is the best way to stay healthy. Not only will you save money but you will know exactly what you are eating. Restaurant food can be deceiving. Just because you order a salad does not mean it is healthy. Most of those salads contain as many calories as a burger and fries not to mention the hidden fats and chemicals. Drive through foods are even worse. I know it’s hard when you are rushing home to take a child to a game, another one to  recital and your spouse is on the phone asking what’s for dinner. That is where the next step makes it possible to have a family meal at home. Plan ahead, use a crock pot and when weather permits pack a picnic and stay at the park instead of taking the kids to McDonalds. When you do eat out avoid fast food. Instead find restaurants that offer healthier choices. We will cover in a future article how exactly to order out.


  1. Stock a healthy pantry. Getting into the good habit of grocery shopping and keeping your pantry well stocked is the key to sticking with this and making it a permanent part of your life.. Learn to navigate the grocery store by sticking to the outside perimeters where all the fresh produce, meat and dairy are in every store. Always plan ahead and go with a list. Eventually you will know your staple items. Find a few easy recipes to try. One of my favorite cookbooks to give as a gift for new cooks or busy people are the ones that are 5 ingredients or less. Go to Amazon.com and you wont believe the selection that is available. Once you find a few favorites you can change some things, add a few spices and make it your own. Always having the vegetables, fruits, meat and dairy on hand allows you to throw together a quick, healthy meal at the end of the day when you come home starving. Healthy oils and spices are a must have item. Also chicken, beef and vegetable broths can be used for soups, stews and stir frys. Experiment and try lots of new things. If you stick to grilled chicken and salad everyone will be bored and these new habits wont stick. In future articles we will address specific shopping lists and pantry items as well as lots of recipes to try.


  1. Ease in to it but learn to say NO… if you have children or a spouse who is not on board with this it will be more difficult but not impossible. At first just do this for yourself. However if you keep the unhealthy processed food around it will be harder to maintain a healthy diet as well as expensive and time consuming to cook separately for family members. Let everyone know it is time for change. Slowly eliminate the old choices.  Have everyone participate so they understand why these food choices are right. Teaching your children young will keep them healthy and informed when the time comes for them to make their own choices. They will get enough of the junk when they are at school and with other families. Working with families I hear a lot of “my kids wont eat that”. One Mother said to me  “my son needs his cheetos after school”. There was no fruit or anything healthy to grab after school except junk food so it was the habit they were in.  Have healthier choices in the house and keep out the junk and even if it is slow to come they will eventually eat what is on hand. Its alright to have cookies and treats. Just eat the real ones. Have the kids help and bake cookies on the weekends. Make them in big batches and freeze them.


  1. Make it a lifestyle. As you feel and look better with your new choices you can share your success with family and friends. Be the one who brings the healthy meal to share at a potluck. Share your recipes and tips with others. Pack healthier lunches for your children instead of the cafeteria meal. The longer you do it the more habit forming it becomes. After a night out or a vacation where you get off track, you now have the tools to get right back on track.

People admire others who work  at being  healthy. Be the friend who sets the good example. Learn to love your kitchen and be well prepared. You just might be amazed that it is always worth it. My favorite thought on food and eating comes from Michael Pollan, a NYC writer and food critic. He sums up all of this in a few words…
Eat real food, mostly plants, and not too much.
Happy Fall everyone…

Summer Fun

The hot days of Summer allow us plenty of outdoor activities. It doesn’t matter if you are an outdoors enthusiast for your exercise or you find yourself doing massive amounts of yard work and gardening.It is also a time for BBQ’s and fun food with friends. It can also be a stressful time as we need to juggle our schedules and occupy the kids until school starts back up. Whatever your Summer activities are your body is paying the price with a sometimes silent condition that can do major damage to your health.

 INFLAMMATION is the body’s attempt at self protection. When you injure yourself the inflammation process starts, which signals the body to start healing. It is part of the bodies natural immune response.

 Acute inflammation starts rapidly and quickly becomes severe but lasts only a few days or weeks as the body heals. A cut or bruise is an example of acute inflammation. When the cut or bruise becomes inflamed it is the sign that your immune system is sending white blood cells to the wounded site to repair the injury.

 Chronic inflammation is long term inflammation that can last for months or even years if you don’t make the changes necessary to correct it. It can lead to chronic disease and conditions such as Asthma, Rheumatoid Arthritis, Colitis, Diabetes and many auto immune diseases. When the inflammation hangs out long term it confuses the natural immune response you are supposed to have. This kind of inflammation comes from injuries that never healed properly, poor diet, environmental toxins and even stress. 

 This chronic inflammation is probably the biggest health crisis we all face today. It is the start of many issues that we can choose to address. If we don’t control the inflammation it can be the start of the conditions mentioned above.

 You can also have silent inflammation. You wont have a bruise or cut but inside your body can be on fire. It can be from food allergies, gut issues, chronic infections, poor diet choices (processed food), sedentary lifestyle as well as stress and exhaustion. These things are all risks to your long term health.

 Good news is that all of this inflammation can be corrected. Reducing stress both mental and physical is key to good health which gets rid of the damaging inflammation. Choosing a whole food, mostly plant based diet is key for nutrition. Focus on your gut health. Adding enzymes, probiotics and proper supplements will ease the inflammation. Find out if you have food allergies. If you continue to eat what your body is rejecting the inflammation just grows. It is the same for chronic infections. You must address the causes of these and eliminate the problem. Also because our skin is the largest organ in our body we need to pay attention to what we touch and apply to our skin. Make sure you read labels on your skin care as well as household products. Learn what is healthy and what chemicals and ingredients you should avoid. 

 Becoming aware of inflammation in the first place is a great start. Work on each step to improve your diet and your lifestyle. By keeping inflammation to a low level in your body you ensure a longer healthy life free of joint pain and chronic conditions. 






Healthy Happy Summer

It’s hot,hot,hot. Time to check in on yourself for a healthy, happy Summer

Live your life in high resolution with the Standard Process Purification Program.

Are you hungry for good health? Experience the benefits of helping your body cleanse with the Standard Process Purification Program. The purification program combines a generous menu of whole foods with supplements that support the body’s ability to remove naturally occurring toxins. This promotes a state that allows for toxin release.

Naturally occurring toxins that build up in the body can contribute to:

  • A stuffy feeling in the head
  • Fatigue or difficulty sleeping
  • Indigestion and other temporary gastrointestinal upset
  • Food cravings and weight gain
  • Reduced mental clarity
  • Low libido
  • Lifestyle Evaluation

Much More Than a Cleanse Diet

The Standard Process Purification Program is not strictly a cleanse diet but rather a structured program that combines whole food eating with supplements, nutritious supplement shakes, and light exercise. The menu includes an abundance of fresh vegetables and fruits for the first 10 days with select proteins added on day 11.

When you’ve completed the 21-day purification program, you’ll transition to a new way ofeating to feel your best based on enjoyable, healthy food.

Learn More About the Purification Program

Unfortunately with hot humid days comes joint pain for many of us. Losing weight and increasing your exercise always helps those achy joints. Taking the right supplements can ease some of the pain as well. Make sure you get enough Omega 3 fatty acids. Magnesium is also essential to healthy joints. You can use turmeric in your cooking. This is a great spice to use for all over good health. Also eliminating sugar can be a huge pain reliever for some. Having a regular massage is not just for relaxation but therapeutic for joint pain. The most common joint pain comes for the toxins we hold onto in our bodies. The Standard process purification program will remove those toxins which will ease pain from different forms of arthritis and even fibromyalgia.
Staying hydrated during the hot Summer months is crucial. A dry mouth is actually the very last sign of dehydration. Dehydration can show up in many different ways such as stomach pain, joint pain, low back pain, headaches and even depression. Caffeine and alcohol contribute to even more dehydration. Make sure you are drinking enough pure, clean water daily.A good measurement is to take your body weight and divide it by 2 and drink that many ounces. Soda, tea, coffee and especially sports drinks like Gatorade and flavored waters do not count. Hunger pains can be confused for thirst. Drink a glass of water next time you are starving and see if it curbs you appetite some. 
    Happy 4th of July!!!!Try these amazing and HEALTHY snacks at your next BBQ….Heirloom Cherry Tomato Salsa
6 cups heirloom cherry tomatoes, sliced into halves
1½ cups finely diced celery (save the celery hearts for garnish)
1 small bunch parsley (about 2 cups) leaves only, roughly chopped, plus additional sprigs for garnish
3 jalapenos, seeded and finely minced
4 to 5 scallions (the white part and 1 inch of green, sliced very thin)
1 tablespoons red-wine vinegar
1 tablespoons extra-virgin olive oil
1 teaspoon Celtic Sea Salt
Place all the ingredients in a bowl and toss until evenly mixed.Bake your own chips with corn tortillas spritzed with a little olive oil in 400 degree oven for 10 minutes. ENJOY


Call Emley Chiropractic for help and choosing the right purification program for you. Go to standard process.com for contest details. Stay Cool….CindyCindy Pierce
Holistic Health Coach
Cynergy Health and Wellnesswww.cynergyhealthandwellness.com



Get Moving

Our bodies need exercise. We were designed for it. You can tell by how stiff and sore you get after sitting for a long time. Our muscles, bones and ligaments need to be stretched and strengthened on a daily basis. We have heard it can be as simple as a walk around the block or using stairs instead of elevators. That’s a great start but we need to push ourselves more than that to achieve optimal health. Whatever you choose to do the important thing to remember is to do it consistently so that you get results and find something that works for you so you stick with it.


I have always hated exercising. I had heard over and over, once I got consistent, I would learn to love it. Well, I am consistent 5 days a week now and I can’t say I love it BUT I can say my body loves it… and needs it! I finally found what works for me and my body is responding. The best thing I realized was I was never pushing myself hard enough because I thought I was going to reinjure my back or hurt something else. What happened when I did push myself was all my back pain and aches are gone. I concentrate on keeping my core strong by combining cardiovascular and resistance training. 


The main reason people exercise is to burn calories and lose weight.  But really there are so many more reasons for doing it. It makes your heart strong. It increases your lung capacity. It reduces your risk for heart attacks. It helps control diseases and conditions like diabetes, high blood pressure and high cholesterol. It also relieves stress and helps you sleep better. It just makes you feel GOOD!


The combination of several different types of exercise is so important. Even runners who treck many miles a day will benefit from adding resistance training. Take a look at a list of different exercise modalities you can choose from to ensure overall health. Changing your routine from time to time will keep it from being boring PLUS there is evidence that shows that confusing the body by changing routine will get you through plateaus and keep muscle growth steady.


Aerobic exercise…  also known as cardio, is the most used form of exercise that is done. Mainly because it includes walking, running, climbing or biking. It’s what we do to lose weight, burn fat and improve our health. The goal is to do it long enough and hard enough to get into your target heart rate zone. This is why taking a slow walk around the block may not be enough. Instead of walking try power walking, jogging or running. You can do jumping jacks or jump a rope. The first time I tried jumping a rope I couldn’t do more than 2 or 3 jumps. After alot of practice I can do 150 or so at one time. Talk about getting your heart rate up. Have a staff member at a gym help you figure your target heart rate (you can also Google it and figure it out) or use an easy tool we all have… our breath. Most peoples target heart rate will be when you are exercising hard enough to talk but in broken sentences. If you can carry a normal conversation, step up the pace. If you can barely speak or can’t speak at all, slow down the pace. If you haven’t exercised in awhile take it easy and build up to a faster pace.


Resistance training or weight lifting is any exercise that causes the muscles to contract against an external resistance for strength, toning and building muscle mass. The external resistance can be dumbbell weights, weight machines, resistance bands or any object of weight that causes your muscles to contract. Your own body weight is one of the best tools to use. A pushup is a great example of a resistant exercise. No equipment needed to do sit-ups, squats and lunges. They build muscle and keep your core strong which keeps you from injuring yourself with everyday activities.  Most women avoid this type of exercise or avoid lifting too much weight because they think it will make them bulky. This is not true as it takes huge amounts of weight to achieve this. If you don’t push yourself and increase the weight as you go you will not see the results that can be achieved with heavier resistance.  Natasha Turner ND writes in her book “The Hormone Diet” that resistant training can help women overcome adrenal fatigue and that a combination of resistance training and cardio balances our hormones. She also recommends Yoga for both men and woman.


HIT stands for High Intensity Training. This is not a new concept in exercise but it is the latest thing you hear about fitness right now. This is the exercise routine that got me moving and seeing the results I mentioned earlier. It is based on old “bootcamp” style training where all aspects of exercise are incorporated into a shorter time frame. The idea is to give it all you got, using all muscle groups and heart pumping cardio for a minimum of 20 minutes and a maximum of 45 minutes.  Head into any gym and you will see trainers guiding people this way. You can choose 3 or 4 exercises (running, squats, lunges and jumping rope as an example) and repeat 3 or 4 times resting briefly between sets to achieve that cardio target heart rate. You are building muscle with the resistance plus getting the benefits of cardio by not stopping between exercises. Do this 3 or 4 times a week and it will be all you need. I started out doing this in a group training session. I was with 5 to 8 other people and the trainer moves us from one exercise to the other together. I got the benefits of a trainer ( expensive!) but at one quarter of the cost. Plus exercising in a group creates competition and you try harder. I also love the accountability that I have to show up for the group and  now I also have several routines I can do right on my living room floor. I have found this style of exercise gets real results and I don’t have to walk on a treadmill (boring) or analyze which body parts I need to pick today to work on. It incorporates it all and fast.


There are so many ways to get fit. The main thing is to find what works for you, change it up now and then and do it consistently. This is not just to burn calories or lose weight…this is for the overall state of your health. The number one cause of death in America is heart disease. That is caused from poor diet and lack of exercise. 


Lets get moving!!!!



 Cindy can be reached by phone at 602-989-0599 or

 at cindy@cynergyhealthandwellness.com

 Please visit my website www.cynergyhealthandwellness.com