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March 10, 2014 / amberwoodterracechiro

New Changes!

Hey guys- you will notice some changes around here, so I want to give you a heads up!  Look forward to any further blog posts being from other members of the office!  Let them know what you want to hear and what makes you excited to come back!  I appreciate all the love that has been thrown my way. 😉  I had an amazing time letting you into my world of health, knowledge, and sometimes frustration.   Once again, I love you all and encourage your engagement with the info going forward!

February 6, 2014 / amberwoodterracechiro

Should Humans Eat Meat?

meatWell guys, I told you a while back that I got a few books to read over Christmas.  One of those books was Death By Food Pyramid.  It is not a book on what you should eat, menu plans, etc.  It is a book on how the food pyramid came about, how politics may have changed scientific recommendation, who left their positions because of the unethical tactics, and how to decipher which studies have actually given us GOOD info about food.  As a researcher at heart, I loved this book.  The entire time I was reading it, I was saying “that is what I have been trying to tell patients!”  We hear so much stuff on tv, radio, and from friends that these days, health info is confusing!

One question I have always asked myself (despite eating meat my whole life) is whether or not meat is actually good for us! If so, how much should we consume?  Are there certain people that digest it better and that’s why some people feel terrible when they eat meat?  These questions have always been in the back of my mind when reading research, etc.  Could I handle the truth if I found out that meat was going to kill me?  Would I be able to give it up?

I do have all the answers to these questions believe it or not…but finding answers and deciding what was accurate info was an arduous task.  These are the kinds of things I hope everyone will ask themselves at some point!  These are answers that I hope to talk about in book club!  This is the kind of stuff that goes through my head everyday….

If you want answers….book club may be right for you!  Book club is going to be a forum to ask questions, throw around ideas and experiences, and decipher what makes sense to you!

RSVP for the viewing party if you haven’t already!

January 21, 2014 / dorianyoder

Trigger Points…What are they?

imageTrigger points are tiny knots that develop in the muscle when it is overworked. They can cause joint pain,headaches, low back pain, carpal tunnel symptoms, and many other pains. Trained therapists in trigger point therapy can relieve muscular pain and dysfunction by using pressure on the trigger point until it disappears or decreases in size. Applying pressure to these points can refer pain to specific other areas making it difficult for the patient and medical doctors , who do no embrace trigger point therapy theory to diagnose certain pains correctly. Many times I see patience that come in and say they have had hip pain or carpal tunnel symptoms for months and have seeked other treatments but none have worked. The word trigger point is common to the massage and chiropractic community so why not seek out natural therapy for your pain. Chances are a trigger point is the underlying problem.

January 13, 2014 / amberwoodterracechiro

Paleo Almond Cookies

almond cookiesThis is a recipe that is so good that I almost wanted to keep it to myself.  It’s one of those recipes that’s just so perfect, people may think it’s a secret recipe from your grandma or something.  If I ever own a restaurant or make baked goods for money, or sell food at the farmer’s market, this would be the cookie everyone would be trying to copy to no avail!  I am starting to get mad at myself for telling you how good it is…for some reason when someone tells you how amazing something is, it never tastes THAT amazing!  So, I’ll stop.  This is not the thing to give your friends with pizza palates; this is a recipe for taste buds that have evolved to love flavors beyond peanut butter chocolate.  Eating this cookie is like having a present in every bite!  One minute I am loving the nutty flavor, then I catch a hint of salt…mmm….wait, what is that!?  Almond extract, lemon, omg.  Enough already.  Here’s the dang recipe.  I can’t take credit for this recipe; nor can I give one of my bazillion paleo cookbooks credit either.  This recipe came from Nourishing Traditions by Sally Fallon, with a couple switch-a-roos.

Paleo Almond Cookies (makes 18 cookies)


1 1/2 cups almonds processed into flour (a little less than 2 cups almond flour if you use preground)

1 cup arrowroot powder

1/2 cup coconut sugar

1/2 tsp salt

1/2 cup grassfed butter or coconut oil, softened

1 tsp vanilla extract

1 tsp almond extract

zest from one lemon

18 almonds or chocolate chunks


Preheat oven to 300F.

Mix the dry ingredients together and then add the butter and extracts.  Fold in the lemon zest.  You should have a pretty solid dough.  Drop tablespoon size balls onto a cookie sheet and place a whole almond in the middle of each cookie (or chocolate chunks if you wish).  Place in the oven for 5 minutes then use a fork to press the cookie down slightly.  Continue cooking for another 15 minutes. Let cool completely.  Try not to eat the entire batch in one sitting.

January 10, 2014 / amberwoodterracechiro

Up To My Knees in Kefir Water!

kevitaI am weird.  I like trying to figure out how things are made. So, I attempt to make them myself.  I have been drinking kombucha for a very long time now.  However, at some point I ran into fermented coconut water.  It is much more approachable than kombucha because the vinegar-y taste isn’t so pronounced….actually not there at all!  I toyed with the idea of making kombucha over and over until I decided securing a scoby and making tea, yada yada was just too much work.  When I thought about kefir water, I thought: “How hard can that be?!  It’s just this packet of fermenting pebbles in sugar water!”  So, I got some kefir grains from the health food store and have begun to make kefir water.  I had no idea….at all….HOW MUCH kefir water I would be producing!  I am getting around 2 quarts of kefir water every 2 days!  Can I possibly even drink that much?!  I don’t think so.  BUT, I still want to play with flavors and find one that I absolutely love and am addicted to.  So, I will continue to stock my fridge with probiotic goodness until I find the best flavor known to man.  Then I will share the recipe with you.  I think you should go to Whole Foods or the Moringa Tree and try a KeVita.  If you like it, you may want to try making your own!  I always preach that people should have probiotic rich foods everyday, but very few people follow through with it.  This could be your answer.  I’m no expert at making it yet, but I haven’t screwed up a batch yet!

January 8, 2014 / dorianyoder

Athletes….A breed of their own

imageCyclist, Triathletes, cross fitters, marathoners..people looking from the outside looking in think they are crazy people. They train, they watch their diet, they train, they go to work, they train…’s a lifestyle….like any other life style. These people….these ” so-called crazy ” people…..are why I do what I do.

Have you ever had a goal? Something you have strived for and end result? Athletes do not know what that is…it starts out running to lose some weight or you’re running a marathon. You buy a bike and next thing you know your friend talks you into 3 day cycling trip. (thanks Amy) you visit a crossfit in your area and suddenly your friends think you have joined a cult…..truth is all these people are crazy…crazy about being healthy, pushing their bodies to the limit and sometimes these people fall off their bike, push themselves harder to lift more weight or run further each day.

Athletes, more than anyone, need to keep their bodies in prime condition with chiropractic, massage and sleep…lotsa sleep.

This brings us to my passion. Why I love my job.  Sports massage. Athletes, as much as anyone, need sports massage. It increases your endurance, eliminates toxins to keep your body running efficiently, and feels amazing after a great workout or training session.  Sports massage consists of stretching, elongating, deep tissue and sometimes not deep tissue depending on where you are in your training. An educated Sports Therapist is essential from the weekend marathoner to the pro golfer. We can provide you with all the tools to keep your body running in tip top shape for the sport that you love……so if you are not getting regular massages sports enthusiests, its time you should. It could make a world of difference.

January 6, 2014 / amberwoodterracechiro

Paleo Lemon Pancakes: A Lesson in Chemistry

lemon pancakesI love making pancakes on the weekend and lemon pancakes in particular are one of my favorite.  I always tell people to switch up my other pancake recipes to try new flavors based on what’s in season, but I have a hunch that no one does. ;(    People get scared to switch the recipe ingredients! So, I am writing this to ensure that you try these lovely pillows of goodness. The chemical reaction that happens with the baking soda and lemon juice creates bubbles which result in that buttermilk pancake texture that everyone is so familiar with!  If you like lemon, you will not be disappointed.  It almost makes me think of Forest Gump and the shrimp thing….lemon larabars, lemon shortbread, lemon pancakes, lemonade….mmmmm!

Paleo Lemon Pancakes

makes 6 pancakes (double if you have kids or a heavy appetite!)


1/4 cup tapioca flour

1/4 cup coconut flour

1/2 tsp baking soda

1/2 tsp baking powder

2 eggs

1/2 cup lemon juice (about juice from 2 lemons, top off with water if you need to in order to get 1/2 cup)

zest from 2 lemons

1 dash vanilla

1 pinch salt


Whish dry ingredients together.  Then whisk in eggs (this forms a pasty dough). Add the lemon juice and whisk (this produces bubbly effervescence!  I don’t remember why from chemistry but my guess is that the baking soda and lemon juice are reacting.  This is what makes the light and fluffy texture.)  Add vanilla and salt.  Fold in the lemon zest.

Heat a skillet over medium heat and add fat of choice so the pancakes don’t stick.  Cook until bubbles start forming on the outer ring.  Flip and cook for a couple minutes on the other side.  Drizzle with pure maple syrup or blueberry sauce!

January 2, 2014 / amberwoodterracechiro

The Culprit Behind Your Need for Medication?


No one ever takes stress seriously.  We all have it, we all know it, we all feel like the activities that remove it from our life mean we are self-indulgent slackers.  Heaven forbid someone get a massage once a month.  Heaven forbid someone say “no” to one more commitment.  Call the police if someone needs a nap.  Let’s be mean behind someone’s back because they don’t want to work 80 hours a week.  We are a society of work, work, work….therefore, we are a society of constant stress between work and kids and extracurriculars.  This constant state of fight or flight in addition to lack of sleep, poor food choices, no time for exercise, sitting all day, etc. may be the reason you have high blood pressure, high cholesterol, depression, hormone issues, and osteoporosis.  Stress may be causing you to be fat, flabby, sick, and prematurely old!  I was reading one of my books from graduation again and this entire chapter focused on stress and the biochemical effects.  I thought it was important to relay the info….so you have doctor’s permission to eliminate some stress from your life!

Stress Response in the Body:

1. Increased cortisol (more stress hormone)

2. Increased catecholamines (excitement)

3. Increased heart rate (racing heart)

4. Increased vasoconstriction (vessels get smaller)

5. Increased blood pressure (hypertension!)

6. Increased blood glucose levels (diabetes!)

7. Increased blood lipid levels (fat in the blood…)

8. Increased blood cholesterol levels (increased LDL: decreased HDL) (now your doc wants  you on statins)

9. Increased clotting factors (risk of stroke?)

10. Increased protein degradation of muscle and connective tissue (getting flabby)

11. Insulin resistance (getting fat)

12. Increased feelings of stress, fear, anxiety, and depression- decreased short term memory, ability to concentrate, and learn

13. Decreased serotonin levels; increased noradrenaline levels (getting depressed)

14. Increased sensitivity of sensory systems including those for pain and other emotions (something always hurts!)

15. Decreased cellular immunity (catching all the bugs around town)

16. Decreased anabolic hormones like growth hormone and testosterone and luteinizing hormone, etc. (getting old…way too fast!)

17. Bone loss, muscle fiber changes, decreased R.E.M. sleep (bags under the eyes and osteoporosis!)

18. Decreased sex hormone binding globulin (hormone issues now?!)

19. Increased excretion of calcium and magnesium

If you think this is you…unfortunately, it probably is!  An adrenal test is simple, easy, and can tell you exactly where you are in terms of stress affecting your body.  Everyone should take one just to be able to take REST seriously!!!! This may be the first window into being able to get you off your pesky medications….

December 13, 2013 / amberwoodterracechiro

Healthcare Changes and the Pursuit of Wellness



As most of you are aware, there are going to be some healthcare (or sickcare) changes coming our way soon.  No one really knows what that will look like once the transition is over.  However, I was reading an old book that I bought just out of chiropractic school.  I forget how powerful wellness concepts can be, and I often fail at trying to get the message out as much as possible.  I wanted to share a paragraph with you from the book;  I think it is essential food for thought, and I would be depriving you by not sharing….

“…if all drugs and surgeries were free and unlimited, would we be a more well society?  Futhermore, does anyone actually believe that the millions of people that will die of cancer, heart disease, stroke, obesity, diabetes, etc, this year will only die if they forget to take their drugs?  The reality is that millions upon millions of people in Industrial Society will die this year while taking their prescription drugs.  Shamefully, these people will die of illness caused by lifestyle choice; they will die of preventable illness.  They will die having the symptoms of poor lifestyle being treated with drugs and the cause of their problem will never be addressed….” Chestnut

Wellness is all about restoring and maintaining health.  It is about creating sufficiency and removing toxicity.  I always tell people in my health lectures that often times unhealthy choices are unhealthy because of a 2-fold problem:  1. You introduce toxicity….2.  You deprive yourself of the building blocks that create sufficiency!  For example, when someone chooses to eat a candy bar on break, they are not only eating something that has unhealthy ramifications, they are also DEPRIVING themselves of the nutrients(vitamins, water, fiber, etc.) they could get from eating a vegetable or fruit instead.  I’d be happy if I could get those candy bar-loving folks to just eat both!

Changing behavior means changing a value system.  This is the most difficult, yet rewarding, thing you can do for yourself.  I am grateful for all of my patients’ healthy choices.  Everyday, you have hundreds of choices that can move you towards health or towards illness.  I look forward to the changes in healthcare for the sole fact that I am hopeful it will get people thinking about the paradigm we currently embrace as “healthcare.”

December 12, 2013 / amberwoodterracechiro

The Best Brownies Ever…(and they are paleo!)


Remember how I told you that I found a new brownie recipe that I resisted posting for months because I didn’t want to taunt the girls in Lurong?  Well, I have made those brownies so many times now, it is ridiculous.  I have also made them for nutrition class and gotten rave reviews.  I have also made non-paleo peeps stuff them in their mouth without any disdain!  I have also had nutrition patients take them to Thanksgiving because they were that good!!! Yesterday, my hormones were outta control, so I decided I wanted to make some type of dessert with maca.  Maca is a plant known for its hormone balancing effects.  I thought it would go awesome in some brownies….and then I kept remembering how much I love the chocolate caramel coffee bars from PaleOMG because they have the salt chunks on top. Mmmm…salty sweet.  Baby was born.  I loved this version so much!!! However, you can omit the salt and maca and just have the best regular brownies, too. ;)…or just omit the maca and have salted brownies!!!

Salted Maca Brownies


2 Tbsp tapioca flour

3 Tbsp coconut flour

1 Tbsp cocoa powder

2 Tbsp maca (optional)

1 stick grassfed butter (you could sub coconut oil)

1 cup dark chocolate chips (I’ve used chocolate bars, chocolate chips, and enjoy life chunks…all work)

2 eggs

1 tsp vanilla

1/4 tsp baking soda

1/3-1/2 coconut sugar (depending on how sweet you like it)

1/4 tsp salt

coarse ground salt to top (optional)


Preheat oven to 350.  Grease an 8×8 pan. Melt the butter, sugar, chocolate together on the stove top or in the microwave.  Once combined, add vanilla and eggs.  Add the rest of the dry ingredients .  Pour into pan and sprinkle salt on top.  Bake for around 20 minutes until the pan stops giggling on you. 😉

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