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December 11, 2013 / amberwoodterracechiro

Winter Is Here! You Need to be Taking Vitamin D!!!


I wrote a post on Vitamin D a couple years ago.  Therefore, I will remind you that you are crazy if you are not supplementing through the winter!  It is $11.00 for a 2-month supply at our office, and you can’t afford to skip it when there is no sunlight. ;(  Here is more info on the topic….Vitamin D.

December 4, 2013 / amberwoodterracechiro

Primal Pumpkin Cheesecake


I hope everyone had a happy and healthy Thanksgiving!  I definitely did, and mine was complete with homemade pumpkin cheesecake.  I will warn you, this recipe contains CREAM CHEESE.  Therefore, it is NOT paleo….technically it’s primal.  However, I always say that there’s no paleo substitute (at least that I have found yet) that mimics pizza or cheesecake.  Once a year, this is a huge treat for me, and I can thank my mom for going to all the trouble.  Cheesecake can be kind of complicated to make, so I would never take the time myself.

She adapted her original vanilla cheesecake recipe that I posted years ago to a pumpkin version to fulfill all my pumpkin desires. 😉 This cheesecake is not overly sweet, which is how I like it.  However, if you wanted a little more sweetness, making some homemade coconut whip to go over the top would be a wonderful addition.  I am all about tasting the delicious pumpkin pie spices and having that unmistakable creamy texture.  If you wanted it to be super cheesecake-like with a hint of pumpkin, you could decrease the amount of pumpkin or maybe do a cheesecake layer followed by a pumpkin layer on top.  Experiment to your hearts desire….and get it just the way you like it before Christmas!

In addition to my mom’s amazing pumpkin cheesecake, we had bacon Brussels sprouts, organic mashed potatoes, a baked ham that I paired with a mango chutney, and a couple nostalgic requests from my brother.  I told my mom she should try and doctor them to make them a little healthier and see how they turn out, but it’s hard to mess with something when people wait all year to have it exactly how they remember. 😉  I didn’t have any, but I certainly had enough of the other good stuff!

Primal Pumpkin Cheesecake


1/2 cup almond meal

1 cup pecans, finely chopped

1/2 stick grassfed butter

1 Tbsp coconut sugar

1 tsp pumpkin pie spice (or plain ole cinnamon would work, too)


3 packages of organic cream cheese (1 1/2 lbs)

1 15oz can pumpkin puree

3/4 cup coconut sugar

2 tsp vanilla

2 Tbsp tapioca flour

1 Tbsp pumpkin pie spice

4 eggs


Preheat oven to 325 degrees.  Place all your crust ingredients into a food processor and blend until they begin to meld.  Press the crust onto the bottom of a springform pan and bake for 8 minutes.  (If you like a lot of crust, you could easily double it!)

Beat the cream cheese until smooth and then add the rest of the ingredients one by one in the order listed (eggs have to be last to ensure the cheesecake doesn’t crack, although it’s still edible if it does!). Pour over crust and place the pan in a water bath.  Bake for 45 minutes.  Then turn the oven off and leave it in for another hour.  Cool slowly.

November 18, 2013 / dorianyoder

Massage in later years


I always tell people I feel old, but I honestly don’t. If I was really the age that my brain tells me I am, I’d chuck it all, move to California and live a crazy, fun-loving life. Reality is….my age does not reflect my health. I love cycling. Anyone who knows me knows that I love more than any healthy activity, riding my bike because it gives me the most joy. I rode in a 300 mile charity ride last summer,  4 months after I bought my first bicycle….believe me , I doubted I could do it at first but with encouragement and riding practice from friends, I rode 230 miles of 300.

I attribute my health and being able to do things that some other women can’t do to the fact that I am active, I eat pretty well and I take care of my body, like getting regular massages.

Now I am not saying I am elderly, but I will be one day and I know the benefits of my massages will help me physically as well as mentally. The massages I get now are pretty deep, but as I do get older the level of pressure will change. It will be more geared to gentler strokes, light pressure and long relaxing movements. Light static stretching can increase range of motion, strengthen muscles and induces better sleep.

Effects of aging take place faster in people with a lack of mental stimulation and engage in very little physical activity.  Regular massage in later years has shown to be a good alternative for minor pain versus medication.  What a great gift idea for your parents or grandparents.

November 14, 2013 / amberwoodterracechiro

Give the Gift of Health: Top 10 Christmas Gift Ideas


1. Massage gift certificate (574-522-2255)

2. A bagsy

3. Giftcard to Honored Prairie

4. Homemade Vanilla extract (in a cute bottle of course)

5. Bottle of red wine (or a wine of the month club)

6. Practical Paleo

7. A puppy…;)

8. Set of natural soaps

9. homemade shutterfly calendar

10. Homemade paleo treats!

November 8, 2013 / dorianyoder

The Art of Relaxation

imageI feel like I am chasing turkeys and tails today. It has been the craziest day. My daughter closes on her new house today after living with me with a two year old, my husband has worked in excess of 70 hours this week on a year long project, I had a meeting for the Turkey Stampede today at lunch, and while waiting at the Moranga Tree while my car got some repairs they called to say they ordered the wrong windshield and they cannot fix it today.Here I sit at the Moranga Tree cafe wishing I was getting a nice long relaxing massage instead of what my afternoon really holds,carrying boxes into a garage. Yes people, this post is about a relaxation massage. This type of massage is what is refered to as ” the luxury massage” but it’s benefits outweigh it’s name by far. However, it is what it is…It’s primary purpose is to help you relax. When you have things that pile up and you feel like you need to escape, this is my number one place to be. This type of massage is much slower and light pressured and the main goal is to workout the knots and escape lifes’ stress (no one has those, right?) at least for an hour…if you’re lucky 1.5. The benefits are amazing. Technically, it stimulates your bodys’ lymphatic system to carry out toxins, improves your circulation and calms your nervous system….but DANG IT….non technically…it feels amazing….Relaxation massage can make you feel like you have been transported out of your body to ” the land of relaxation”…okay… maybe a little corny…but true….so next time you are feeling lifes’ stresses call and get a massage… will never regret it.

November 7, 2013 / amberwoodterracechiro

The Missing Link to Your Health


Many of us have busy lives that require our time to be spent in so many different places that we barely have enough time to fully dedicate ourselves in one area.  I have been seeing a lot of patients lately that feel as though they are doing everything right but not reaching their optimal level of health.  When they express this to me, I ask them what things they are doing right.  I have been getting a lot of answers that sound something like this “I’ve been trying to exercise everyday and drink more water.  Dr. Angela, I’ve also been trying to eat better.”  You all know what my next question is, right?  What specifically are you eating?  However, that is not the point of this post.  Many of you know that if you tell me whole grains, you will get a polite invitation to my next nutrition class.  The point of this post is to evaluate priorities to reach your health goals, and I am going to start with an analogy I use often:

If you went home tonight and saw that one of your house plants was wilting, what would you do?

Most people will tell me that they will give it WATER!

Great answer.  What if I told you that it had been watered adequately.  The plant just happened to be placed in the basement where there are no windows.

Then people say “Well duh, it needs sunlight.”

Another great answer.  What if I told you I was mistaken; the plant was in the window and was watered regularly, but there was no soil in the pot.

Now you are getting annoyed because who doesn’t know that the plant needs soil for nutrients?!

So, what you are telling me is that a plant can have adequate water and sunlight and still be a wilting plant?  Yup.  Your body is no different.  We require ALL aspects of health to truly be healthy.  Not only does that mean appropriate dietary nutrients and adequate water, but that means movement, as well.  You can exercise every single day, but if you are picking up McDonald’s on the way home or eating pasta every night, then you probably still have health concerns.  The same is true for reducing stress and removing toxins.  Our bodies are built to be able to keep up with stress and remove toxins, but if you aren’t getting enough sleep and stressing out everyday at work, guess what, despite your efforts at the gym and in the kitchen, you are still a wilting plant.

This can seem like a tall order.  However, it is our current lifestyle that makes it impossible for many people to “do it all.”  Therefore, they either focus on eating healthy and don’t carve out time for exercise.  OR, they are a gym rat that doesn’t have time to cook healthy meals.  OR, they are a gym rat that eats healthy to maintain their physique but gets up at 4:30am to go to the gym, doesn’t get out of work until 6pm, has to run the kids around, cook dinner, start laundry, and might get to bed around 11:30pm.  Hate to tell you….still a wilting plant.  This balance is a tricky one in today’s society but it is essential for our vitality.

You need:




removal of toxins (no one wants to grow a plant next to the sewer!)


appropriate doses of stress

If one of these components is off track, think about making a shift in your life in order to create balance.  If you are eating correctly, you are probably cutting out a lot of toxins that would be coming from food at the same time as providing your body with nutrients.  If you have movement within your job, then consider yourself lucky.  Otherwise, you need to make it an effort of move daily, and exercising outside gets you both movement and sunlight.  If you give yourself a bedtime, then you are probably much more able to handle stress throughout the day. Chiropractic adjustments also have impact on the nervous system, which is essential for stress adaptation.  If you structure your day around making sure you hit all the things you need to be healthy, then it’s easy to evaluate whether or not you have time to add another task onto your schedule.  This is probably the hardest thing for parents to do these days and it may just be the missing link to your vitality.

November 6, 2013 / amberwoodterracechiro

Hunting Season=Venison Jerky


I told you guys a year ago that I got a dehydrator for Christmas.  I was so excited about it because I thought it would be one more way for me to capture the summer harvest. However, I never really dehydrated anything that made me think “this is awesome!”  Until now…..

I am not a hunter, but my family members are; so, deer season usually means venison.  Recently, a processed deer came creeping into my freezer at home and I thought “this is it; I’m going to make jerky and if it doesn’t work, then I’m never using the dehydrator again!”  I took a frozen steak and sliced it into jerky strips after letting it thaw slightly through.  I put a marinade on it that I got from Primal Cravings cookbook (Jamaican jerk).  I let it sit overnight.  The next morning I turned on my dehydrator to 160 degrees and put the strips down on parchment paper for easy clean up.  I let it go from around 7:30 in the morning until around 2pm. Mine may have been a little hard for some people’s taste, so next time I may go for an hour or 2 less.  Check it periodically to find the texture you like.  Since it doesn’t have preservatives, I am storing it in the fridge; however, supposedly you can store it for 2 days at room temp.  It was really good!  Venison is an awesome option, too, because it is really lean.  You don’t want fat on your jerky strips because the fat will go rancid. ;(

This was the spice mix I used, but there are tons out there to choose from!  You can also do this in the oven. My dad used to make his in the oven when we were kids, but I have never tried it personally.  You can also use regular steak or turkey, as well!

Jerky Seasoning (variation on Primal Carvings Jamaican Jerk)

1tsp molasses

2 tsp apple cider vinegar

1 Tbsp lemon zest

1/2 tsp onion powder

1/2 tsp cayenne pepper

1/2 tsp red pepper flakes

1/2 tsp dried thyme

1/2 tsp pepper

1/2 tsp allspice

1/2 tsp ground coriander

1/2 tsp powdered ginger

1 tsp salt

October 31, 2013 / dorianyoder

Let me introduce myself…..

photo (6)If you have seen this woman wandering around the office (usually dressed in black , ok…. Always dressed in black) that would probably be me…the massage therapist. I started at Amberwood in February after owning my own massage practice for 4.5 years and have loved working with the patients here. I attended massage school after my husband had a major motorcycle accident and broke his leg in multiple places. This was the worst year of my life but also the year I decided that I was intrigued by how our bodies work,especially our skeletal and muscular systems and how they work together. I graduated in 2006 and started working at a local tennis club….where I fell in love with fitness and opened my own practice 7 months later.

I have worked closely with other chiropractors and have always found this type of work rewarding. I love when clients come in and see immediate difference a massage can make in the way they feel or relief from a longtime injury. This is why I love what I do.

Over the next few months we are going to talk about the different types of massage, who should be getting them and who can benefit from these various types of massages. I look forward to helping educate you on this amazing therapy some people ,as Dr. Angela stated, condsider a luxury.

October 30, 2013 / amberwoodterracechiro

Massage: Why Everyone Should Consider it to be More Than a Luxury!

I recommend that everyone get a monthly massage for many reasons, but I am not sure how many people understand the true benefit.  Sometimes, people understand the benefit but somehow see that benefit as a luxury.  I am going to straighten that puppy out right now! Massage not only helps muscle tension and relaxation, it also drives lymphatic drainage.  That means it helps flush out toxins in addition to breaking up adhesions that are present within a muscle.  I cannot tell you enough how much the body awareness that massage brings benefits your ability to handle stress in such a big way.  Stress is our silent killer, and one massage a month is not a luxury….it’s necessity!

Anyway, this brings me to the reason I am telling you all to implement massage into your wellness routine.  One of our massage therapists, Dorian, is going to start guest posting on the blog!  I always hit you up with recipes and nutrition info that we may not be able to cover in a chiro appointment, but that doesn’t leave me much room to touch on massage.  That’s where she comes in.  So, look for her first guest post coming soon!massage

October 21, 2013 / amberwoodterracechiro

Paleo Pumpkin Bars (Lurong approved)

pumpkin bars

The number one thing I love about fall is pumpkin everything!  I was playing around in the kitchen the other day and decided to wing a pumpkin bar attempt.  Most baking in the paleo sphere is done with almond flour and I’ve told you guys that I am trying to do most of my baking with coconut flour instead.  I bought the cookbook Primal Cravings for that very reason.  All of their baking is done without almond flour.  I think I’ve made their brownie recipe like 100 time in the past month because it is amazing!!!!  However, I have been refraining from posting or talking about it because Lurong folks can’t have chocolate. ;(  So, I thought to myself how great the recipe would be as a pumpkin bar!  The recipe was born….and as long you don’t eat the entire pan at once and switch out butter for coconut oil, it is Lurong approved. 😉   You guys don’t have much longer!

Paleo Pumpkin bars:


2 Tbsp tapioca flour

3 Tbsp coconut flour

1 stick grassfed butter (or 1/2 cup coconut oil)

1/2 cup coconut sugar

1 cup pumpkin puree

2 eggs

1 tsp vanilla

1/4 tsp baking soda

1/4 tsp salt

1 tbsp cinnamon

1/4 tsp ginger

1/4 tsp nutmeg

pinch of cardamom

pinch of cloves

(you could use already formed pumpkin pie spice if you have it on hand)

pecans for garnish


Preheat oven to 350F.

Melt the sugar and butter together to combine. Add the vanilla and salt.  Whisk in the eggs.  Add all the dry ingredients.  Pour into a greased 8×8 pan and cook for about 25-30 minutes until set up and not jiggling anymore.  Let cool before cutting and serving.  I often like a texture difference, so I cut them into 2-bite squares and plop a pecan on top!

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