Not Just Another Resolution

Not Just Another Resolution

 Happy New Year! Hard to believe another year has passed. Are you one of those people who make a resolution to make changes at the start of the New Year? I used to be that way and then I was so frustrated because I never followed through. My resolution was to lose weight and exercise regularly. It was the start of some crazy diet that was hard to stick to and if I lost weight it always came back, plus a few more pounds. I yoyo dieted like that since I was a teenager. Now that I am informed what my body needs, I indulge a little, eat healthy almost always and detox my body on a regular basis… especially after I have indulged. 

 What is detoxing? There is a lot of information these days on detoxing and cleansing. What does it really mean? Everyone seems to have an opinion and there own version of doing it. Basically it means a plan of detoxification for your body.  A cleansing of all the harmful chemicals we take in everyday. These include pesticides, fertilizers, synthetic additives and environmental pollutants. We get these from our food, our household and the air we breathe. There is no way to avoid some of them but we can take action to rid our bodies of the harm they can do.

 What is a cleanse?  A cleanse is a plan of action to eliminate the foods that can poison our health. Cleanses come in many forms. You can do it for 3 days or 3 weeks. The basic goal is to eliminate unhealthy foods and replace them with real, whole clean foods that are easily digestible and take supplements that help digestion, elimination and rebuild good bacteria to the gut. We can regain energy, lose unhealthy weight, jump-start our metabolism and renew our mind and body for a fresh start. You actually give your organs a chance to rest from all the work they do processing and eliminating all the toxins.

 What is the best cleanse for you?

 Juicing seems to be the big rage right now. It is a great way to add in nutrition that you just wont get from a healthy dose of fruits and vegetables. Unlike store bought juices which are almost all sugar you can use greens and create your recipes. Because you are extracting the pulp you wont get the fiber which is vital for elimination. Also the best juice needs to be extracted just right from one of those expensive juicers. You also are getting only a small amount of protein from the greens. Juicing is harder to stick to, as most people need a real meal.

 Raw foods are a great way to detoxify the body. By eating alkaline rich raw foods your body receives a lot of nutrition and the necessary fiber we need. You can also add nuts and seeds as a means of protein and again more fiber. When we cook our food it destroys most of the valuable nutrients so believers of this cleanse never cook anything which means no meat.

 Vegan cleansing is giving up all animal products. These are the foods that are hardest to digest. Dairy products are one of the most common foods that people cannot digest and top of the list for food intolerance and allergies. You eat whole grains and lots of vegetables and fruits for a combination of proteins and fiber. This is a hard one for meat eaters. 

 All of these cleansing methods will detoxify your body.  Depending on your own toxic overload it might not be enough. You are adding in the nutrition but most of us need more in the form of supplements. My favorite cleanses are the easiest. Easy means our chance of sticking to it are greater and we will reap the benefits. 

 Cleanse kits are a total plan of action. It gives you the diet plan spelled out day-by-day plus the actual supplements that compliment the goal of digestion, elimination and rebuilding the overworked organs. Most plans go for 2 to 3 weeks, as it takes that long to achieve success. Using both nutrition and supplements is the perfect compliment to regaining health, losing weight and achieving a whole detoxification for your body.

 The first few days of any cleanse is the hardest.  Eliminating all the things we love but got us to this unhealthy place is difficult BUT only at first. Sugar is addictive so when you give it up you wont crave it anymore. You might experience headaches or nausea as well. Not everyone has these but just be informed it is a normal part of the detoxification process and it will pass. Everything valuable in life is a process. Once you experience the good side effects… energy, weight loss, no joint pain to name just a few, you will be convinced and more aware to not return to that way of eating. Clean eating with small indulgences and a good cleanse a couple times a year can be a way of life from now on.

 Hope this New Year creates a new you…


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


 Please visit my website

 Emley Chiropractic offers my favorite cleanse. It is a kit that offers step by step what to eat, when to eat and has all the supplements for your success. PLUS it has shakes that taste great. Except for a small amount of groceries, it is everything you need for the 3 week cleanse. Its 15% off for the month of January. Regular price is $266. Read below for more information on the Standard Process Cleanse.


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

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.

Easy Healthy Recipes for Purification

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








Sugar Blues

Sugar Blues

As we approach the happiest season of the year, we also find it can be the unhealthiest times as well. Everywhere you go there are cookies, candy and everything sugary imaginable. It starts before Halloween and goes way into the New Year. People bake and buy those chunks of goodness handing them out and sharing them with the people in their lives. How many people do you know who have a bowl of milk chocolate to share on their desk at work? How many trays of that labored love will be passed out as gifts for Christmas?

Looking at some history of the American diet we see once again how something good has been altered to create something bad that our bodies fight to digest and metabolize.

The United States is the largest consumer of sweeteners and one of the largest global sugar importers. We started in 1689 when the first sugar refinery was built in New York City. Colonists soon began to sweeten their breakfast porridge with refined sugar, and within 10 years individual consumption had reached 4 pounds a year. The average American now consumes more than 100 pounds of sugar and sweeteners per year. In contrast, Americans consume an average of about 8 pounds of broccoli. The USDA recommends we get no more than 10 teaspoons per day, yet most Americans eat about 30 teaspoons per day—that’s three times the liberal recommended daily value.

Humans love sweet things. Even before we started refining sugar, we sought out foods with sweet tastes. Sugar is a simple carbohydrate that occurs naturally in foods such as grains, beans, vegetables and fruit. When unprocessed, sugar contains a variety of vitamins, minerals, enzymes and proteins. When brown rice or other whole grains are cooked, chewed and digested, the natural carbohydrates break down uniformly into separate glucose molecules. These molecules enter the bloodstream, where they are burned smoothly and evenly, allowing your body to absorb all the good stuff.

Refined table sugar, also called sucrose, is very different. Extracted from either sugar cane or beets, it lacks vitamins, minerals and fiber, and thus requires extra effort from the body to digest. The body must deplete its own store of minerals and enzymes to absorb sucrose properly. Therefore, instead of providing the body with nutrition, it creates deficiency. It enters swiftly into the bloodstream and wreaks havoc on the blood sugar level, first pushing it sky-high—causing excitability, nervous tension and hyperactivity—and then dropping it extremely low—causing fatigue, depression, weariness and exhaustion. Health-conscious people are aware that their blood sugar levels fluctuate wildly on a sugar-induced high, but they often don’t realize the emotional roller- coaster ride that accompanies this high. We feel happy and energetic but only for a while.

Sugar qualifies as an addictive substance for two reasons:

1. Eating even a small amount creates a desire for more.

2. Suddenly quitting causes withdrawal symptoms such as headaches, mood swings, cravings and fatigue.

Today, sugar is found in many of the usual suspects, like cakes, cookies and candy. But you will also find it in canned vegetables, baby food, cereals, peanut butter, bread and tomato sauce. It is often disguised in fancy language, labeled as corn syrup, dextrose, maltose, glucose or fructose. Even some so-called healthy foods contain sugar. A lemon poppy seed Cliff Bar has 21 grams of sugar, or 5 teaspoons. Compare that to a chocolate-glazed cake donut from Dunkin’ Donuts, which has 14 grams of sugar, or 3 teaspoons. You may think your afternoon cup of coffee only has a little sugar, but a 16-ounce Starbucks Frappuccino actually contains 44 grams of sugar, or 10 teaspoons—that’s like eating three donuts! Overconsumption of refined sweets and added sugars found in everyday foods has led to an explosion of hypoglycemia and type 2 diabetes.

We all have choices. As you can see eliminating sugar altogether is almost impossible. Because it is hidden in so many things we can pay attention to our own baked goods and recipes. Most recipes can be adapted to substitute healthier ingredients. One popular item is applesauce for sugar. There are the latest “healthy sugars” as well. Agave nectar, honey, maple syrup, coconut sugar. Don’t let these fool you though. They are still sugar processed in some form and can have the same effects as white table sugar.

I find the best choice is portion control. Having one cookie is different than a whole dozen. We would never allow our children to indulge in a whole bag of cookies. Knowing what you are eating is crucial in getting control of your sugar intake. Read the labels on packaged goods. A good guide is to find treats with 5 grams of sugar or less or as close to as possible. Once you start reading those labels it will give you a reality check on what you are really consuming.

The addictive part is the hardest. Eat more protein and healthy fats. Like any bad habit, the first 3 days are the toughest. The less sugar (or none at all) you consume the less you crave it. Your overall health and achy joints will thank you.

Instead of baking sugary gifts for your loved ones this year, find a new recipe for a healthy treat. I am dehydrating grass fed beef into beef jerky for my gifts. Because it is so different people love it, plus I know I wont be contributing to their unhealthiness. Giving a tray of baked goodies to a family who has a diabetic in the house is just wrong.

Eliminating food as gifts is another great way to make changes to becoming healthier. Flowers and candles are a good substitute for a hostess gift or one for the neighbors.

Finding the reason for the season and celebrating family is what makes this the best time of the year. Don’t wait for another New Year or another resolution to make changes in your lifestyle to create a healthier you.

Happy, healthy holidays!


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

Please visit my website

Statistics and additional information written by Joshua Rosenthal, Institute for Integrative Nutrition

Fall into Health

Fall into Health

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 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 to much.

Happy Fall everyone…


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

please visit my website