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

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


  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.



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.


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


  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

Cucumber Avocado Bites

From Garden of Life’s Recipe Page:

Serve: 12

Use Organic:

  • 2 cucumbers
  • 2 ripe avocados
  • 3 Tablespoons avocado or olive oil
  • 2 Tablespoons chopped cilantro
  • 1½ Tablespoons chopped parsley
  • 1 Tablespoon honey or coconut palm sugar
  • 1½ teaspoons apple cider vinegar
  • ¼ teaspoon sea salt
  • micro greens
  • black sea salt


  1. To make avocado mixture, place avocados, avocado oil, cilantro, parsley, honey, apple cider vinegar and sea salt into a food processor and process until smooth.
  2. Then spoon into a squeeze bottle.
  3. Peel each cucumber and cut into 6 equal pieces and then hollow out half of each piece.
  4. Squeeze some of the avocado mixture into each piece then sprinkle micro greens and black sea salt on top.
  5. Serve immediately or refrigerate for up to one day.

Real History, Real People – Firsthand Stories from WWII – Upcoming Talks at Boone County Library

dr. Al Miller


Dr. Al Miller shares his story of growing up as a German Jew during WWII at Boone County Public Library, 1786 Burlington Pike in Burlington, at 7 p.m. on Wednesday, April 5 and again on Wednesday, April 12.

Born in Berlin in 1922, Dr. Miller has many happy memories of his early childhood. As an active youth who enjoyed sports, he remembers the day he was no longer allowed into his favorite recreation center because Jews had been banned from the facility. Many of his childhood friends joined the Hitler Youth and stopped being friends with him. An enthusiastic student, he became the last Jewish student in his class to continue to attend school until it was too unwelcoming for him to stay.

In 1936, Dr. Miller was present at the infamous Berlin Olympics where Jesse Owens won four medals. As German Jews faced increasingly difficult conditions, his family arranged to leave the country and resettle. Dr. Miller was sent to Switzerland in 1937 and was separated from his family. His brother was sent to England and his parents remained in Germany and endured Kristallnacht. The family was eventually reunited in England before immigrating to America in 1939. Dr. Miller settled in Hamilton, Ohio where he practiced optometry until his retirement.


dick-cole-300x169Lt. Colonel Richard Cole: Last of the Doolittle Raiders

On April 18, 1942, eighty men took off on a top-secret mission to bomb Japan. The mission was thought to be impossible. These men, led by Lt. Col. James H. Doolittle, came to be known as the Doolittle Tokyo Raiders. Today only Lt. Col. Doolittle’s co-pilot Lt. Colonel Richard Cole survives. In honor of the 75th anniversary of the Doolittle Raid, Lt. Col. Cole will share his story at Boone County Public Library, 1786 Burlington Pike in Burlington, on Wednesday, April 19 at 1 p.m. and again at 6:30 p.m.

A 30-minute showing of “Raiders Remembered” will precede Lt .Colonel Cole’s talk and a book signing will follow. Co-sponsored by Simon Kenton SAR & Boone County DAR.


Visit for more information



Vital Proteins – Collagen

collagen runner

The building blocks that make up all proteins, including collagen, are called amino acids.  An essential amino acid is one your body cannot make, so you have to get it from food or dietary supplements.  Collagen is the most abundant protein in the body and is a key constituent of all connective tissues.  Collagen provides the infrastructure of the musculoskeletal system, essential for mobility.  The intake of collagen ensures the cohesion, elasticity and regeneration of skin, hair, tendon, cartilage, bones and joints.  Collagen is a protein made up of amino-acids: glycine, proline, hydroxyproline, and arginine.   The composition of collagen is considered unique given its high hydroxyproline content.  If you lack the amino acids that combine to form collagen, your body’s cells can’t produce enough of it. Threonine is an essential amino acid for collagen production.

Collagen is an important building block for the skin. It makes up to 30% of the protein of the living body and 70% of the protein that makes up skin. Collagen ensues the cohesion, elasticity and regeneration of skin. Skin tissue is composed of various molecules, some of which are amino acids, and these amino acids are essential for maintaining an even skin structure and thus healthy skin. The dermis, which provides the foundation for the skin, is closely involved in the skin’s elasticity and flexibility. Collagen is the main component of the dermis. Maintaining the amount of collagen is the key to beautiful skin. Glycine, proline, alanine and hydroxyproline are the main constituents of collagen; replenishing these constituent amino acids appears to be needed to maintain the amount of collagen at healthy levels.

Ligaments are another type of connective tissue that attach two bones and consequently hold the joints together.  Tendons that attach two bones and consequently hold the joints together.  Tendons are similar but different type of tissue that attach the muscles to the bones.  All of these tissues, the bones, ligaments, tendons, and the skeletal muscles themselves are made up of proteins.  The most predominant protein is collagen.

Collagen is vital for strengthening blood vessels and giving skin its elasticity and strength.  The degradation of collagen causes wrinkles and other skin issues.  As such collagen is one of the most popular supplements because of its skin healing properties.  Collagen has very good tensile strength.  it is one of the long fibrous structural proteins that gives cells structure from the outside, as well as supporting the majority of the body’s tissues. Collagen is necessary for conserving the youthfulness of skin and attenuating wrinkles, it is also essential for the elasticity of the connective tissue of the skin, allowing it to expand and contract without damaging any tissues.

When we get older, the production of collagen begins to slow down  and cell structures start losing their strength.  As a result, skin starts to become fragile, less elastic and wrinkles start to set in.  In addition, hair starts losing its color, joints lose their flexibility, and bone quality begins deteriorating.  Individuals seek out ways to stimulate the production of collagen when wrinkles start to show. Even though your body may not produce the same levels of collagen as it once did, stimulating your collagen production has the potential to reverse some signs of aging.  Since our Collagen Protein gelatin is denatured collagen, it might just improve your body’s own collagen levels.

Threonine is one of the essential amino acids in collagen peptides.  Threonine supports cardiovascular, liver, central nervous, and immune system function.  Threonine aids in the synthesis of glycine and serine, two amino acids that help the production of collagen, elastin, and muscle tissue.   Threonine helps build strong bones and tooth enamel. It also speeds up wound healing after injury by boosting immune system. Threonine combines with the amino acids aspartic acid and methionine to help liver digest fats and fatty acids, which reduces accumulation of fat in the liver. [1]

Vital Proteins Collagen contains 18 amino-acids, including 8 out of 9 essential amino-acids.  It is characterized by the predominance of glycine, proline and hydroxyproline, which represent about 50% of the total amino-acid content.  Glycine and proline concentration is 10 to 20 times higher than in other proteins. This very specific composition of amino acids, provides Vital Proteins Collagen with nutritional functional properties that can not be found with other protein sources. Our Collagen is a high purity natural bio-active product containing more than 97% protein, supplied in a form that can be easily used and digested by the human body.  Above from Vital Proteins Website


[1]  Das, Biplab. Amino Acid Threonine: Health Benefits, Deficiency and Food Sources. Dietary Fiber Food. (April 5, 2012)

Add Grass-fed Collagen Protein for Health from the Inside Out

According to Jennifer Aniston, her morning routine includes; a shake, with collagen peptide protein powder, fruits like bananas, blueberries, frozen cherries, vegetables and greens, stevia, and a little pure cacao.

collagen fruits cacao 3 

“There’s a collagen peptide that I’ve been loving—I’ve been seeing a difference! My nails are stronger and there’s a healthier… how do you explain it? A glow. It’s sort of that working from the inside-out thing.” – Jennifer Aniston

We now carry the product Jennifer Aniston uses every morning in her shake; Vital Proteins grass-fed collagen protein powder.

Call and order today! (859) 525-5000