Synergy Holistic Health Center - A New Way of Being

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7413 US 42, Suite 3, Florence, KY 41042
OFFICE: 859-525-5000 FAX: 859-525-1530

Protein Packed Beauty Smoothie

 
 
 According to a survey conducted by the National Institutes of Health (NIH),  87 percent of Americans don’t eat enough fruit and 91 percent of us skip veggies.
 
Here’s how to get more in your diet.
 
 
A Smoothie packed full of protein from a grass-fed collagen source. Collagen is a building block for many organs and structures of the body. Great for hair, skin, nails, and joints.
 
This smoothie is simple, easy to make, and a tasty way to incorporate more greens into your diet. 
 
Ingredients (use organic):
– 3-4 leaves green kale (with main stem removed)
– 1 cup frozen dark red cherries
– 1/2 frozen banana 
– 1 tsp. cinnamon’
– 1 tsp. turmeric 
– 16 oz of water or almond/coconut milk
– two scoops of Vital Proteins Collagen Peptides
 
 
Directions: 
1. Rinse the frozen cherries under cool running water and add to blender.
2. Add the rest of the ingredients to the blender
3. Blend on high speed setting for about 1 min. or until smooth
4. Enjoy!

Mimi’s Top 5 Immune Boosters

 

  1. Echinacea – For prevention, increased dosage if starting to feel sick
  2. Congaplex – Powerful combo of whole food supplements to be taken at the first sign of symptoms (turns on immune fighters). 
  3. Immuplex – Powerful combination of whole food supplements for prevention and treatment of any immune problem.
  4. Chywanprash – Powerful Ayurvedic formula for prevention and treatment 
  5. Cataplex AC – Best for flu, contains echinacea and whole food nutrients 

How Meditation Can Improve Memory

 

 

An Increase in Lifespan with a Decline in Memory 

The World Health Organization estimates that 47 million people live with dementia. As people are living longer, these numbers are expected to increase to approximately 75 million affected by 2030. Although this number is extremely high, we need to remember that this kind of complete loss of memory is not a normal part of the aging process. Plus, with so many people affected, the economic burden of this growing health concern is high – an estimated $818 billion USD annually. It’s no wonder that an increasing number of health practitioners and health-minded people are seeking ways to protect against memory loss. 

 

Protect Your Memories
There are many health tools promoting their ability to strengthen cognitive function; however the efficacy behind some of these claims can seem unclear. It can feel like an overwhelming task to find the best ways to protect against memory loss. However, today we’re providing some clarity on the subject and delving into the practice of meditation, with its links to protecting against memory loss. Two primary ways meditation may help is through its associations with cortisol level reduction and increased brain connectivity.

 

Meditation Reduces Cortisol Levels to Benefit Memory
We’ve all heard about cortisol and the many roles it plays in formulating the stress response. However, what is less well known is this hormone’s ability to alter the volume of the hippocampus, an important brain structure essential for learning and memory. Repeated cortisol exposure from stressful events has been linked to reductions in hippocampal volume, which likely stimulates memory loss. However, reversing this loss, and even increasing hippocampal size, is possible. Through brain imaging, studies have shown that experienced meditators have significantly larger hippocampi than non-meditators. It is possible that meditation’s ability to reduce cortisol levels acts as a protective factor against hippocampal shrinkage and memory loss. 

 

Meditation Improves Brain Connectivity 
Another mechanism through which meditation may promote memory function is through increased brain connectivity. Brain connections are important as they enable actions to proceed efficiently, including the ability for new experiences to be created into memories. A major component for proper connectivity is the flow of blood in the brain, providing a supply of nutrients and oxygen thereby promoting cognitive function. One study followed subjects during an eight-week program and concluded that after a treatment of 12 minutes of meditation per day, subjects had significantly increased measures of cerebral blood flow and improvements in cognitive function. 

 

Promote Brain Health

Even in a healthy population, cognitive decline can begin after 20 years of age, meaning it’s never too early to start incorporating brain-health activities into your daily life. Considering that memory loss and dementia are global concerns and have such negative impacts on individuals, families and society, prevention is incredibly important. Mindfulness meditation might be one effective approach, and being that it is a holistic, low-cost, and scientifically-backed alternative, there’s no better time than the present to get started. 

 

These are extracts from The Science of Meditation Report from UNYTE. UNYTE: Biofeedback and interactive meditation 

Tomato and White Bean Soup

 

 

Serves: 4-6

Use Organic:

  • 3½ cups pureed tomatoes
  • 3 cups vegetable broth
  • 1 fennel bulb – thinly sliced
  • 1 cup chopped yellow onion
  • 1 bunch of sliced Swiss chard
  • 1 15oz. can cannellini beans – rinsed and drained
  • 4 garlic cloves – chopped
  • 1 bay leaf
  • 2 Tablespoons olive oil
  • 1 Tablespoon  Coconut Oil
  • 1 teaspoon sea salt
  • ½ teaspoon black pepper

Directions:

  1. Place a large pot on stove top and heat to medium high.
  2. Add oils, then add fennel, onion, garlic and salt and sauté for about 7 minutes.
  3. Add remaining ingredients and reduce heat to low and let simmer (stirring occasionally) for at least 30 minutes before serving.
  4. Serve with bread, gluten free crackers, or parmesan crisps.
  5. Soup lasts 5 day refrigerated or 2 months in freezer.

From: https://www.gardenoflife.com/content/garden-recipes/tomato-white-bean-soup/

Meditation and Mindfulness for Preventing Cold and Flu

 


Welcome to the Cold and Flu Season

The Center for Disease Control and Prevention (CDC) states that influenza is most common during the fall and winter seasons with infections peaking between late November to March. It is estimated that annually approximately 35.5 million Americans will get a cold and 13 million will get the flu, with thousands of people dying from complications. Not only do these illnesses make you feel terrible, but they also account for $10 billion in medical expenses and $16 billion in lost earnings, annually. So, how can we prevent getting sick?

Preventative Measures are the Answer!

If you’re like us, with a busy schedule and never-ending to-do list, you tend to wait until the last minute to take action. And in the cold and flu season, we often find ourselves being one of those statistics. However, by taking preventative measures, we can increase our chances of staying healthy. Of course, we know that hand washing and regular exercise are excellent preventative measures, but have you considered meditation? 

Using Meditation to Strengthen Your Immune System

One study conducted by the University of Wisconsin showed that meditation may be more effective than exercise at preventing the cold and flu. They also found that if you do get sick, meditation effectively reduced symptom severity. Infante et al. found that compared to non-meditators, those with an established meditation practice had higher levels of B lymphocytes and natural killer cells, cells the body uses to protect itself from foreign invaders. Even in new meditators, Davidson and colleagues found similar benefits. They noted that compared to the control group, after an eight-week mindfulness meditation program they had increased immune responses to foreign invader cells. As additional research is conducted in the field of meditation and immunology, it seems very likely that we will continue to learn great things from this long-standing practice.

These are extracts from The Science of Meditation Report from UNYTE. UNYTE: Biofeedback and interactive meditation 

Dairy Free Sweet Potato Casserole

Serves: 6-8

Use Organic:

Sweet Potato Mixture:

  • 7 cups peeled and cubed sweet potatoes
  • 1 cup unsweetened almond milk
  • 2 Tablespoons Coconut Oil
  • 1 teaspoon sea salt
  • 1 teaspoon cinnamon

Pecan Mixture:

  • 2 cups chopped pecans
  • ½ cup maple syrup
  • 1 Tablespoon Coconut Oil
  • ½ teaspoon sea salt
  • ½ teaspoon cinnamon
  • ¼ teaspoon black pepper

Directions:

  1. Boil sweet potatoes in large pot of water until tender, rinse and drain.
  2. Place sweet potatoes back into the pot (removed from stovetop) and add the next 4 ingredients, blend until smooth with an immersion blender (or blend in a food processor in batches until smooth).
  3. While the sweet potatoes are boiling, make the pecans.
  4. To make pecans, heat a large skillet on stove top to medium high, add in coconut oil, maple syrup, pecans, salt, pepper and cinnamon and stir constantly for about 5 minutes.
  5. Remove from heat and spread pecans on a parchment-lined cookie sheet to cool.
  6. Preheat oven to 350 degrees.
  7. Spread blended sweet potatoes into a baking dish, sprinkle pecans on top and bake about 40 minutes.
  8. Let stand for 15 minutes before serving.

 

From: https://www.gardenoflife.com/content/garden-recipes/sweet-potato-casserole/

Are You Feeling Sluggish? Great New Products to Help

colon health

Are You Regular?

A sluggish bowel can make you feel tired and think less clearly. Other body functions tend to slow down also when your intestinal tract is constipated. The simple action of restoring your bowels to activity can in itself change your life for the better.

At Synergy we offer a gentle but effective remedy for a sluggish, toxic colon. It is the perfect catalyst to help make changes in your lifestyle which improve your overall energy and health.

What Can Cause a Slowdown of Bowels?

Several causes may include:

  • A lack of high water content, high-fiber fruits and vegetables in the diet.
  • Eating excessive amounts of low-fiber animal proteins, white flour and sugar, and other processed foods, all of which contain too little natural fiber, and many unnatural substances added that the body finds difficult to process.
  • Dehydration – lack of sufficient water overall in the diet.
  • Lack of enough exercise to keep muscles toned for moving the bowels.
  • Not enough natural, unadulaterated fats & oils to lubricate the colon.
  • Unhealthy fats and oils – transfats that are hard to digest and clog the system.
  • Taking medications that cause constipation and dry stools.
  • Exposure to mold or fungus which takes hold in the intestinal tract and upsets the balance of natural beneficial gut flora.

Put-Your-Gut-on-a-Healthy-Diet-722x406.jpg

When foods remain too long in your body they start to ferment and putrefy, creating acidic wastes, and allowing toxic substances that should have been moved out to be reabsorbed back into your bloodstream, making you feel and function less well.

Bowel Movements are more important than you think. If the large intestine (colon) is sluggish and overloaded then the other systems of the body become stressed because wastes and toxic substances can be reabsorbed from the colon back into the bloodstream. Therefore, it is most important to start by ensuring daily bowel movements. A clean intestinal system improves assimilation of nutrients, and allows other organs to function better, free from the stress of reabsorbed toxins. This enables the natural healing powers of your body to work.

At Synergy we have great new products that have shown great success in support of constipation and overall gut health. 

Call us to see what suits your needs for health (859) 525-5000

Information and article from Southern Botanicals  

 

Healthy Lunch Roll Ups

From Garden of Life’s Recipe Page:

Lunch Roll Ups

Serves: 4

Organic Ingredients:

  • 4 spinach tortillas or gluten free tortillas
  • Hummus or veganaise
  • Spinach leaves
  • Sliced tomatoes
  • Sliced cucumbers
  • Sprouts
  • Sliced avocados
  • Organic turkey lunch meat and cheese

Directions:

  1. Spread either hummus or veganaise onto the tortilla.
  2. Place several spinach leaves, sliced veggies and sprouts on top of hummus or veganaise.
  3. Add turkey lunch meat and cheese if desired, or make it vegan by not adding any meat or cheese.
  4. Carefully roll the tortilla towards you, secure in ends, then cut in half.
  5. To keep roll up secure, stick toothpicks into each tortilla.
  6. Eat immediately or store in refrigerator for one day.
  7. Paleo option: Use thinly sliced zucchini or collard green leaves instead of tortillas and wrap inside veggies, meat, tuna or avocado.

Meditation Helps Reduce Anxiety

The Prevalence of Mental Illness
The World Health Organization states that one in four people will be personally affected by a mental health disorder. While mental illness is the foremost contributing factor to disability in the United States, research demonstrates that many mental health challenges are preventable, and intervention treatments are often highly effective. As the number of people struggling with mental illness increases, the demand for alternative, cost-effective, natural health resources will also increase.

The Brain’s Role

Neuroplasticity is the brain’s ability to alter connections throughout a person’s lifetime. More research is supporting the ability for mindfulness meditation to alter brain connectivity. This non-invasive, inexpensive and powerful tool is increasing in popularity as more healthcare professionals acknowledge its ability to improve mental health.

Meditation Helps Reduce Anxiety

Anxiety is the most commonly diagnosed mental health disorder in the US, with more than 40 million adults affected. One recent study followed clinically diagnosed anxiety patients during an eight-week mindfulness meditation program and showed improvements in anxiety and depression scores post-intervention and at the three-month follow-up. We are still uncovering the exact ways in which meditation reduces anxiety, but studies are showing certain areas of the brain become active during meditation that relate to the ability to better control emotional responses.

Going Back to Basics

As our world speeds up, it’s up to us as individuals to take the time that we need to slow down. Think of mindfulness as an exercise for your brain. Just as physical exercise is a component of overall health, so too is mindfulness and meditation. As we continually find more efficient solutions to our everyday problems, sometimes it’s nice to have a reminder that going back to basics, and focusing on our breath, will help keep us evolving.

 

These are extracts from The Science of Meditation Report from UNYTE. UNYTE: Biofeedback and interactive meditation 

 

For more info on meditation and how you can start click here or call (859) 525-5000 to speak directly to Mary Ellen about meditation.

 

Next Class Starts September 11th.  Call Now To Sign Up (859) 525-5000

Natural Alternative to Alleviate Stress… Meditation

The Stress Response

The American Psychological Association states that a greater number of Americans are reporting extreme levels of stress. As researchers continue to understand the ability for stress to precipitate physical ailments, the importance of research-backed stress reduction strategies increases. Stress can at times be beneficial – it can motivate us to study for a test and it helped our ancestors survive the threat of dangerous wildlife. However, no matter what the situation is, the ability to return to a parasympathetic, calm state once the stressor is over, is a leading component of good health.

The Challenge to Return to Calm
The inability to return to a parasympathetic nervous system state is the critical message reported by Americans. This can have significant consequences on health, having the potential to bring about high blood pressure, stroke and circulatory complications. It is estimated that $30 billion/year  is lost from work-related stress, with work being the largest source of stress. Although people seem to be aware of their high levels of stress, the biggest obstacle to change is noted as a lack of money, energy or confidence to improve.

Natural Alternatives to Alleviate Stress

The use of meditation to reduce stress has been demonstrated in its ability to change perception and build resilience to stressors. In a population of student athletes, one review assessed three intervention studies – each included 7-12 mindfulness sessions, around an hour in length, over a few weeks. They summarized that mindfulness reduced perceived stress and negative thoughts. Another study analyzed the effects of an eight-week mind-body program. Results showed that compared to the control group, the meditators had improved resilience and emotional intelligence. Evidence is demonstrating that a regular meditation practice may increase awareness of emotional responses and improve one’s stress response, reducing the ability for stress, and its debilitating effects, to overcome you. This was noted in a group of ER nurses, a population known for having high amounts of stress due to a high-pressure job. After using our biofeedback meditation program for four 30 minutes sessions over one month, the nurses reported significant improvements in their ability to manage their stress.

Take Charge

It’s time for us to take control of our emotional responses to difficult situations. As counter-intuitive as it may seem, the best way to reduce stress may not be to work harder and push through it. By acknowledging the overwhelming feeling stress can cause, and removing oneself from the situation, we can take time away and return to the task with a different perspective. Using this time out to establish a regular meditation practice may be one important solution to improve our quality of life.

These are extracts from The Science of Meditation Report from UNYTE.

 

For more info on meditation and how you can start click here or call (859) 525-5000 to speak directly to Mary Ellen about meditation. For upcoming classes at synergy click here