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Should YOU take a Hormone Test?

Balancing Female Hormones Naturally is Only a Test Away


As a doctor in clinical practice, I am frequently asked by my female patients, “Is it possible to manage my female hormone issues naturally, without the use of drugs, synthetic or bio-identical hormones?” The quick answer to that question is a resounding YES. The biggest challenge, however, is in knowing exactly where you stand with your current hormone status.

Your body has a number of hormones that need to be in balance with each other in order to achieve proper female health and function. The two that will be discussed in this article are estrogen and progesterone. If these are out of balance, women can experience a variety of symptoms and conditions such as weight gain, headaches, premenstrual syndrome, breast tenderness, fibroids, ovarian cysts, heavy bleeding or clotting, menstrual cramps, hot flashes, low libido, migraines and even osteoporosis! The interesting fact is that whether you have too much or too little of the hormone, the symptoms are usually the SAME, so testing for hormones becomes vitally important in determining a specific natural protocol for each woman.

Your hormones are made by glands in the body and deposited directly into your blood stream. They are very powerful, yet made in very small amounts. Your estrogen and progesterone are measured in nanograms (parts per billion), and picograms (parts per trillion). These are very small amounts; a nanogram is equivalent to a pinch of salt in 10 tons of popcorn, and a picogram is equivalent to one drop of water in a 6 mile long train.

I have had many patients who have been prescribed medications or creams from their physicians and when asked how the doctor decided on that treatment, the patient’s answer was “he just wanted me to try this for a bit to see if it helped.” Because these hormones are made in such small amounts, it can be easy to unbalance them if you consume herbs, creams, or hormone replacement therapy without knowing if it is truly necessary.

So how do you determine if you need some support for your hormonal health?


The easiest and most convenient way to test all of your hormones is via a saliva test. This is much different than the routine blood tests that are typically performed.

Routine blood tests will test for the protein bound form of each hormone. In this instance the hormone is bound to a protein and in its INACTIVE form. Approximately 99% of your hormones are in this form and considered the “hormone reserves.” This is why many women can experience symptoms, go to the doctor for a blood test and that test comes back negative. A saliva test, however, will test for the unbound form of each hormone. In this instance the hormone is not bound to a protein and this is the ACTIVE form or functional form of the hormone. It is when we test these hormones that we truly see an accurate picture of a woman’s health.

So if you are experiencing symptoms, the first step is proper testing of your hormones to determine the most appropriate course of action!

Symptoms your hormones are out of balance:

  • Do you wake up tired, but have trouble winding down to sleep at night?
  • Do you struggle with sugar cravings or energy crashes through the day?
  • Is your hair thinning/falling out?
  • Are you having trouble losing weight?
  • Are you experiencing hot flashes or night sweats?
  • Is your libido cooling off?
  • Are you struggling with brain fog, or mood swings?
  • Are your periods irregular, heavy, or painful?

Think you may want to get tested? Check out Dr Stephanie’s hormone testing options below. Each link lists out what hormones are tested with each panel.

Want to learn more about YOUR hormones? Dr. Stephanie offers a phone consultation to chat about your hormones, your health goals to see if natural female hormone balancing would be a good fit for you. Check out more information here.

Author:

Dr. Stephanie Zgraggen, DC, MS, CNS, CCN is a licensed chiropractor, certified clinical nutritionist, and owner of Lime and Lotus, LLC in Charleston, South Carolina.  She utilizes saliva testing, herbs, and whole food supplements to correct female hormones imbalances in her patients.  Download her free guide: Dr. Stephanie’s Naughty List – The Top Five Foods that Wreck Your Hormone Health here

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No Tricks – Healthy Halloween Treats

The hunt begins for a wickedly delicious and hauntingly healthy Halloween dessert this spooky festive season. The cascade of leaves from the branches of the hollow trees may be the start of our demise, but surprise! We are not going on that route because we will enjoy this holiday with an array of festive and flamboyant treats that will feast not only our eyes but also our guts and health!

Chocolate Pumpkin Cups

Less carving and more baking for pumpkin! A luscious chocolate cups that are flavored with festive ingredients which are maple and cinnamon for a spark of brilliance and excitement.

Ingredients:

Chocolate Layers

  • 1/2 cup melted coconut oil
  • 1/2 cup cacao powder
  • 2 tablespoons maple syrup

Pumpkin Layer

  • 2 tablespoons melted coconut oil
  • 1/2 cup pumpkin purée (not pumpkin pie filling)
  • 3 tablespoons almond butter (or your favorite nut butter)
  • 2 tablespoons maple syrup
  • 1/2 teaspoon ground cinnamon

Instructions:

  1. Line a muffin tin with cupcake liners.
  2. Combine all ingredients for the chocolate layer in a small bowl. Mix until well combined. I found that measuring out about 1/2 tablespoon (or a little less) into each cupcake liner was just enough to fill both chocolate layers. These layers are very thin! I made 10 chocolate cups. You may have to spread out the chocolate so it fills the whole liner. Freeze for 15 minutes.
  3. Meanwhile, prepare the pumpkin layer. Combine all ingredients for the pumpkin layer in a small bowl. Mix until well combined. I measured out about 1 tablespoon for each cup. Layer over the chocolate and freeze for 20 minutes or until firm.
  4. Finish by layering the leftover chocolate over the pumpkin layer and freeze for an hour or until firm.
  5. Transfer cups to a sealed container and store in the freezer.

Adapted From: The Glowing Fridge

Candy Skull Crushers

Let’s take the spooky level a little further by creating a field of creepy mini happy skulls. They are an amazing nibs of healthy treat that you can share with the children and will surely put a smile on their faces.

Ingredients:

Equipment/Materials

  • A blender / food processor
  • A candy mold or ice cube tray

For the “white chocolate” coating

  • 1/2 cup coconut oil
  • 1/2 cup cashew nuts
  • 1 tbsp raw honey
  • 1 tsp vanilla extract
  • 1 tbsp raw almond milk

For the berry filling

  • 1/4 cup goji berries
  • 1/4 cup fresh blackberries (can be substituted with other berries)
  • 1/4 cup cashew nuts
  • 2 tbsp raw almond milk or milk of choice
  • 1 tsp vanilla extract

Instructions:

  1. To make the “white chocolate” coating, mix all ingredients in a blender or food processor until completely smooth. Add a tiny bit more milk if it’s hard to blend.
  2. Make the berry filling by separately mixing all ingredients in a blender or food processor until smooth and resembles a thick sauce.
  3. Fill your mold up to about 1/3 way with the white chocolate and freeze for a few minutes. (Should only take about 10 minutes for it to firm up.)
  4. Then spoon in about 1/2 tsp full of the berry filling, keeping it in the center of the mold. And freeze for a further 10 minutes.
  5. Now fill up to the top with the white chocolate and freeze or refrigerate to set for at least 30 minutes.
  6. Keep in the fridge or freezer so it will keep a nice solid texture. Will be fine at room temperature for about 15 minutes before it softens.

Adapted From: Wallflower and Kitchen

Be creative and go EXTRA as much as you want because after all this season is meant to celebrate the characters that made us feel happy, surprised, inspired, and confident.

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Health Benefits of Apple

Glorified as the food that keeps the doctor away, apple is a staple fruit for every American household. The abundance of apples can be found all year round and it is one of the most cultivated fruit. Because of that, it has been produced in different forms such as juices, purees, and fruit cocktails. The real question is, does its Welsh proverbial quotation live up to the benefits for our bodies? Together, let’s find out!

Stronger Guts

In order to keep the good bacteria that support your digestion healthy, feeding them with a type of fiber called pectin keeps them in nourished and that type of compound can be found in apple. 

Excellent for your Brain

Some might doubt that apple juice may have fewer health benefits than eating the whole fruit but to debunk that notion, apple juice has the ability to preserve acetylcholine which is a neurotransmitter which can decline through aging and lower level of acetylcholine is associated to Alzheimer’s disease.  Just keep your juice intake to a maximum of a few ounces at a time because of the high sugar content.

Rich in Antioxidants

Apple is packed with Vitamin C which acts as an anti-inflammatory and immunity booster, and it also keeps your skin healthy and smooth. This fruit is also loaded with Polyphenols which regulates digestion, prevent and improve the condition of diabetes and cardiovascular diseases.

We also have a delicious and truly delectable apple recipe for all of you. Check it out and enjoy this snack with your friends and family!

SPICED APPLE MUFFINS

Dry Ingredients:

  • 1/2 cup of coconut flour
  • 3/4 teaspoon baking powder
  • 1/2 teaspoon medium grind sea salt (if you use fine, use 1/4 teaspoon)
  • 3/4 cup of shredded apples (wash, and core the apples, and then shred, peel and all)
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/4 teaspoon ground cloves

Wet Ingredients:

  • 1/3 cup of coconut oil
  • 1/4 cup of honey
  • 3 large eggs

Instructions:

  1. Preheat the oven to 375 degrees. Prep the muffin tins or the baking cups.
  2. In a medium-size bowl combine the dry ingredient and briskly whisk until all lumps are removed.
  3. Add coconut oil and honey.
  4.   Melt together on the stove-top, just until melted (don’t get it hot, otherwise, it could cook your eggs prematurely).
  5. Add the eggs while lightly whisking the mixture. Whisk until everything is well combined, and then add the shredded apples.
  6. Divide between ten muffin tins, and bake for about 25 minutes or until the tops are lightly browned and a toothpick comes out clean when poked in the middle of the muffin.
  7. Allow to cool for a few minutes and take out of the muffin tins and serve!
  • Add a bit of lemon juice or vinegar and baking soda in place of the baking powder to make these Gaps Friendly.

Adapted from: https://www.thenourishinggourmet.com/2009/09/spiced-apple-muffins-gluten-grain-and-dairy-free.html

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Turkey Zoodles Recipe – Paleo, Gluten Free

Can I tell you that I LOVE LOVE LOVE this recipe!  It’s super fresh, fast, healthy, detox friendly, paleo and gluten free.  What’s not to love?!?  This is a dish even YOUR KIDS are going to eat.  My dog Brie enjoys any leftover zoodles!

This is a 20 minute one pan dish if you follow my preparation and kitchen tool techniques and I especially enjoy it during the summer.  I keep the zucchini cold and cover the cold zoodles with the heat meat, veggie, sauce combo and it becomes a fresh summer dish for these hot hot hot Southern summer days.

You can also substitute grass fed beef for the organic turkey if you wish.

In this recipe I use a jar of marinara in order to save time for those quick weekday meals.  When choosing your sauce choose one without any added sugars and I always buy one that has the least amount of sugar/carbs listed on the label.  Some fantastic brands are: Organico Bello, Cucina Antica,  

Also, be sure to have your tools on hand to make your life EASIER – Two kitchen items I cannot live without is my garlic roller/peeler – seriously if you don’t have one of these you need one. I can peel my garlic in 3 seconds flat with this bad boy.  Also you’ll want a spiralizer to make those yummy zoodles. With this tool I can zoodle a zucchini in about 20 seconds.  Dinner in 20 minutes? BOOM!

Here’s to healthy quick meals!

Italian Turkey Zoodles

INGREDIENTS

  • 2 medium zucchini – spiralized
  • 1 lb organic ground turkey
  • 2 tsp olive oil
  • One medium onion – diced
  • 8 oz mushrooms – diced
  • 3 cloves garlic – peeled and minced
  • Salt and pepper to taste
  • 1 tsp cumin
  • 1 tsp crushed red pepper (optional)
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 1 24oz jar of no sugar added marinara sauce
  • Fresh basil chopped

INSTRUCTIONS

  1. Spiralize your zucchini and put the spiralized zucchini on a paper towel to drain while you prepare the rest of the meal.
  2. In a large nonstick skillet heat 2 teaspoons olive oil over medium heat.
  3. Add organic turkey, onion, mushrooms and garlic and cook until turkey is no longer pink and vegetables are tender; breaking up turkey into crumbles, 8-10 minutes; drain.
  4. Put pan back on the burner and turn the heat down to a simmer
  5. Add your marinara sauce – I usually use ¾ of a jar – just depends on how wet you want your dish.
  6. Stir in your spices.
  7. Let the pan simmer until all ingredients are well mixed and warm.
  8. Place a cup of spiralized zucchini on your plate, spoon your turkey, veggie, sauce mixture over the zucchini.  Garnish with chopped basil.
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Healthy Back to School Lunches

Happy Fall!  It’s that time of year when summer festivities are winding down and we all regain a more routine schedule even if we do not have children that are heading back to school.  Your nervous system as well as your brain requires whole food fuel – specifically fat and B vitamins in order to thrive.  If fatigue, memory, or mood are issues for you or your child, be sure to check out my easy tips to improve your health and probably your grades too!

  • Avoid refined sugar, genetically modified grains, poor quality dairy products and other highly processed foods like poor quality lunch meat. The foods on this list will have an array of negative health effects ranging from brain fog, fatigue and inflammation from sugary or processed GMO grains, to digestive upset from dairy products or poorly processed meat. To make sandwiches, replace your store bought bread with better ingredients like Bob’s Red Mill flours or make a lettuce wrap instead! Replace your lunch meats with a healthy meat like grilled chicken or a nitrate and preservative free brand. Buy and cook your own meat from a market or local farm where animals are raised in healthy and grass fed or pasture raised conditions. Cook your roast or breast and then slice it thin for your own, healthy lunch style meat.

  • Eat foods for function! Foods that help sharpen your focus include a side of celery, sliced peppers, or carrots. These great veggies provide your body with Luteolin which helps to reduce inflammation and improve memory.

  • Don’t forget your B vitamins! Packing a side of steamed broccoli and cauliflower, eating eggs for breakfast, and packing a healthy meat can all provide a healthy source of Choline which can assist with brain development, boost cognitive function and improve learning and memory! Eggs, beef, and fish will also give your brain a B12 boost and help with memory!

  • Blueberries are a good option for fun finger fruits. Blueberries are rich in antioxidants and phytochemicals that improve learning, thinking and memory. If you or your child are a “hand-to-mouth snacker” – eating blueberries, one at a time, and thoroughly enjoying them may be a good side for your lunch! Add almonds for additional vitamin B and an enjoyable crunch!

  • Walnuts and pumpkin seeds provide an easily packed snack that is high in Omega 3’s which are good for the brain and memory.

  • Get to BED! No one will function well, have clear memory, feel energized, or be in a good mood if he/she is lacking the proper rest. Be sure that everyone in your household gets the appropriate number of sleep hours each night. Infants are recommended to have 16 hours; teenagers are recommended to have 9 hours; and adults are recommended to have 7 to 8 hours.

  • Finally, remember that vitamin D is important for the brain function and to combat stress. Ask your practitioner if you are consuming adequate vitamin D or if it needs to be supplemented throughout the winter. Vitamin D has also been linked to stronger immune systems which is always helpful with back to school!  Cod Liver Oil is one of my favorite and efficient ways to obtain Vitamin D for the body!

Dr. Stephanie Zgraggen, DC, MS, CCN, CNS is a licensed chiropractic physician, certified clinical nutritionist, and owner of Lime and Lotus, LLC.  Dr. Zgraggen has developed a successful method for determining the root causes of many of her patient’s health concerns, and she uses a combination of whole food and herbal protocols to restore health.

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Quench the Fires of Gut Inflammation

Decrease gut inflammation naturally

Currently, it is estimated that 60 to 70 million Americans are affected by all digestive diseases combined.1 Nearly a decade ago digestive disorders accounted for approximately 13.5 million hospitalizations, and 236,000 deaths annually.2    

Inflammatory diseases of the digestive system include both Crohn’s disease and ulcerative colitis. The prevalence of Crohn’s disease is approximately 360,000 Americans with 141,000 hospitalizations, 1.8 million prescriptions and a mortality rate of 622 deaths annually. The prevalence of ulcerative colitis is approximately 620,000 Americans with 82,000 hospitalizations, 2.1 million prescriptions and a mortality rate of 311 deaths annually.3

It is estimated that the prevalence of all digestive disorders is on the rise, and although a patient may have not be specifically diagnosed with either ulcerative colitis or Crohn’s disease, inflammation can be playing a key factor in his/her overall digestive health.4

Currently there is not one recognized cause of inflammatory bowel disease, but rather a number of combined factors that increase the risk of developing either Crohn’s disease or ulcerative colitis. A number of possible environmental risk factors for the development of inflammatory bowel disease have been investigated, including smoking, appendectomy, psychological stress, and the use of non-steroidal anti-inflammatory drugs, anti-biotics, and oral contraceptives.4 Dietary risk factors include high intakes of total fat, omega-6 fatty acids, refined sugars and meat, while high vegetable and fruit intake decreased the risk for inflammatory bowel disease. One study even looked at a link between increased consumption of saccharin and sucralose in the increased development of inflammatory bowel disease in people due to artificial sweeteners ability to inhibit non-pathogenic gastrointestinal bacteria.5

The best natural approach to gastrointestinal inflammation is to control the inflammation in the digestive system! The traditional approach achieves decreased inflammation through medications, but there are many foods and additional therapies that can be utilized to provide this approach from a natural perspective that will go hand in hand with traditional treatments. The following is the list of approaches to consider:

  • Remove all inflammatory foods from the diet – sugar, wheat, corn, cow dairy, night shade vegetables, alcohol, caffeine
  • Remove all chemical additives from your diet – high fructose corn syrup, trans fats, artificial sweeteners, artificial colors/dyes, mono sodium glutamate
  • Avoid all processed and refined foods
  • Increase consumption of anti-inflammatory foods – salmon, walnuts, olive oil, avocados, dark green vegetables (if the patient can tolerate those foods)
  • Drink plenty of water each day to facilitate the bowel’s ability to detoxify substances – at least 8 8oz glasses per day
  • Find an outlet to keep your stress levels in check as increased stress can exacerbate symptoms – exercise, yoga, meditation, watching a comedy movie, reading a good book, soaking in a hot bath
  • Smoking – Smoking increases the risk of developing Crohn’s disease and can exacerbate symptoms, so it is best to quit the habit
  • Reset your digestive tract with a whole food focused detox program. My online 28 Day Autoimmune Reset Detox Program is designed not only for autoimmune challenges but also all inflammatory conditions.

A variety of foods and herbs exist in nature that provide anti-inflammatory effects on the digestive system and human body. In recommending supplements, I prefer to use supplements made from whole food ingredients to ensure that you receive all of the nutrition that would be available from eating the foods that are in the product as opposed to receiving a high dose of just one nutrient. The following remedies are ones that can easily be utilized.

  • Green tea – Green tea is made from the leaves of Camellia sinensis that have undergone minimal oxidation during processing. Green tea originated in China over 4000 years ago, but is currently consumed around the globe. Green tea has been shown to moderately enhance the growth of some bifidobacteria and selectively inhibit the growth of Staphylococcus aureus, Vibrio cholerae, Campylobacter jejuni and Helicobacter pylori.6 Experimental in vivo studies have indicated that tea catechins improve intestinal flora and reduce intestinal inflammation. The preferable method of consumption is 3-4 cups of green tea daily or a green tea supplement can be used.
  • Fish oil – Marine and some plant oils, namely flaxseed oil, fall into the category of omega-3 fatty acids, which are considered essential and need to be consumed in the diet. Some recent research has found that replacing omega-6 fatty acids with omega-3 fatty acids in the diet, reduced inflammatory markers and help support immune modulation in patients with both Crohn’s disease and ulcerative colitis.9 A daily fish oil supplement can be taken or you can consume cold water fish such as such as salmon, herring, mackerel, anchovies, tuna, and sardines two to three times per week.
  • Probiotics -Probiotics are live non-pathogenic microorganisms administered to improve microbial balance in the gastrointestinal tract. They consist of Saccharomyces boulardii yeast or lactic acid bacteria, such as Lactobacillus and Bifidobacterium spp. Probiotics confer their beneficial effects through various mechanisms, including reduced intestinal pH, decreased colonization and invasion by pathogenic organisms, decreased inflammatory markers, and modification of the host immune response. Some research has shown probiotics effectiveness for increased remission rates and decreased disease symptoms in both Crohn’s disease and ulcerative colitis.7 Foods that contain naturally occurring probiotics include fermented vegetables, kimchi, komboucha, soy sauce, miso, sauerkraut, and kefir. Take a daily broad spectrum probiotic and eat increased amounts of the fermented foods with naturally occurring non-pathogenic bacteria.
  • Turmeric – Turmeric is a rhizomatous herbaceous perennial plant of the ginger family that has been used for a variety of health ailments in India and China since 700 A.D. The key constituent in turmeric that provides its anti-inflammatory effect is curcurmin. Since turmeric is more bioavailable in the digestive tract, it has been proposed that it is most useful for restoring function in bowel disorders.8 Turmeric can be added to vegetables, homemade salad dressings, or brown rice dishes. However, in order to achieve a therapeutic dose, turmeric supplementation may be prudent.  

Because there is a good opportunity to help alleviate symptoms by small changes in the diet, it is imperative to learn which foods to consume in greater quantities, and which foods should be eliminated completely. Hippocrates once said, “all disease begins in the gut.” Whenever a person’s body chemistry is altered, it can never fully function. Elimination of dietary issues, nutritional whole food supplementation and simple dietary modifications are integral in order to decrease gut inflammation and achieve digestive health.

Author:

Dr. Stephanie Zgraggen, DC, MS, CNS, CCN is a licensed chiropractor, certified clinical nutritionist, and owner of Lime and Lotus, LLC in Charleston, South Carolina.  She utilizes saliva testing, herbs, and whole food supplements to correct female hormones imbalances and balance digestive health in her patients. 

Download her free guide: Dr. Stephanie’s Naughty List – The Top Five Foods that Wreck Your Hormone Health here


References:

  1. National Institutes of Health, U.S. Department of Health and Human Services. Opportunities and Challenges in Digestive Diseases Research: Recommendations of the National Commission on Digestive Diseases. Bethesda, MD: National Institutes of Health; 2009. NIH Publication 08–6514.
  2. Everhart JE, ed. The Burden of Digestive Diseases in the United States. Bethesda, MD: National Institute of Diabetes and Digestive and Kidney Diseases, U.S. Dept of Health and Human Services; 2008. NIH Publication 09–6433.
  3. Molodecky NA, et al. Increasing incidence and prevalence of the inflammatory bowel diseases with time, based on systematic review. Gastroenterology. 2012 Jan;142(1):46-54.
  4. Cabré, E., Domènech, E. Impact of environmental and dietary factors on the course of inflammatory bowel disease. World J Gastroenterol. 2012 August 7; 18(29): 3814–3822.
  5. Qin, X. Etiology of inflammatory bowel disease: A unified hypothesis. World J Gastroenterol 2012 April 21; 18(15): 1708-1722.
  6. Stoicov, C., Saffari, R., Houghton, J. Green tea inhibits Helicobacter growth in vivo and in vitro. Int J Antimicrob Agents. 2009 May; 33(5): 473–478.
  7. Rajendran, N., Kumar, D. Role of diet in the management of inflammatory bowel disease. World J Gastroenterol. 2010 March 28; 16(12): 1442–1448.
  8. Rajasekaran, S. Therapeutic potential of curcumin in gastrointestinal diseases. World J Gastrointest Pathophysiol. 2011 February 15; 2(1): 1–14.
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Tame Your Thirst with these Easy Steps

Water is essential, universal, and 60% of the adult body is made up of it, which is why it is important to drink lots of water every day. It also protects your brain and internal tissues and lubricates your joints for better movement. Not drinking enough water can affect your overall health. Observe the color of your urine, if it is amber, then that means you are not getting enough water. If it’s the color of straw, then you’re good to go!

Remembering to drink water can be difficult because we live in a fast-paced and overbooked environment, especially when we are at work, and there are more tempting foods that we prefer over water such as soda, juices, energy drinks, and coffees. So, juggling these two things at the same time makes water less of a priority which is alarming.

Here are a few smart ways to remind yourself of drinking more water during this summer heat wave!

Add it to your everyday routine

Jumpstart your day with a glass of water and don’t just stop there, include a glass of water before or every after your daily regimen. Incorporating these routines will allow you to trick yourself into drinking more water and the best thing about this is, you wouldn’t even know that you have already achieved the required number of glasses a day!

Mark your water jug with time-oriented goals

Buying yourself a water bottle is the best way to never forget yourself from drinking water. Create your own drinking goals by marking your water bottle with the amount of water that you need to drink at a certain time. There are even bottles with time markers on them to help you out!

Through this, you’ll be more motivated to drink water because it would be like a game of track and field and those time you labeled are the laps. Buy a high-quality water bottle or if you want an eye candy, buy those with fancy designs but do not compromise the quality of it.

Ring the alarm!

Still can’t remember drinking your water? Schedule a few alarms on your phone and buzz it with your favorite song! Don’t go for the regular annoying alarm tone. Setting it with a great song will motivate you to hydrate more.

Munch your water

There are plenty of foods that are rich in water and their water content may not be enough to suffice your daily water needs but eating these foods can help you fill in those gaps that you missed. You can eat them as a snack in between your breaks and these foods include strawberries, watermelon, cherries, grapes, apricots, zucchinis, lettuce, cucumber, and more!

Level up your water experience

If drinking plain water is too bland for your taste, you can boost its flavor without adding a spoonful of sugar. Drop a few cucumber slices or add some ice cubes with frozen lemon slices into your water bottle for a splash of zing! If you want more spice, you can opt for herbs or ginger, or you can combine both. We also love the experience of sparkling water to add a little bubbly to your life!

Go the EXTRA mile by using a fun or crazy straw! We love using stainless steel and bamboo ones that can be reused over and over again. The great about using a straw is that it’ll trick your mind to sip and sip without realizing that you have already drunk a generous expanse of water.

Water can exactly change your life, and whatever activities you’ll do just to remind yourself to drink more water, do it because, at the end of the day, it’s all about you facing life with good health and feeling better!

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5 Simple Ways to Protect Yourself from Cell Phone Radiation!

Get this important eGuide, 5 Simple Ways to Protect Yourself from Cell Phone Radiation, and understand these invisible risks!

—>>Click here to download your free cell phone risks guide!

Cell phones emit radio-frequency radiation, which is a type of electromagnetic field or EMF. These EMFs impact health in subtle, but powerful ways. That’s to say, they have adverse biological effects on the health of your cells.

There’s a LOT of science that shows cell phone radiation as detrimental to health.           

Lloyd Burrell is one of a growing number of folks who has experienced the devastating effects of cell phone radiation. In February 2002, he put his cell phone next to his ear to answer a call and began to feel light-headed and slightly dizzy. By the end of the short conversation, he was confused and dazed.             

A few minutes later, his phone rang again. As he was speaking, his ear started to feel warm. This burning sensation then spread to the whole side of his face. Then, daylong headaches became the norm, and every time he put his phone to his ear, it hurt.

Doctors said his illness didn’t exist, even as his condition was deteriorating.

It took Lloyd nearly 10 years to understand the science, what was happening to his body and learn how to deal with EMFs. There are concrete and practical steps to safeguard your health and protect yourself, which he is here to share.

In Lloyd’s informative eGuide, you’ll discover:

  • How cell phones stole 10 years of Lloyd’s life (and how to recognize the dangers)
  • Links to research studies showing how cell phones can be hazardous
  • 5 ways to protect yourself from cell phone radiation

—>>Click here to gain IMMEDIATE ACCESS to this guide now!

You can truly get started on better health today!

When you download this amazing resource, you’ll also save a seat for the free, online 5G Crisis: Awareness & Accountability Summit taking place on August 26 — world-renowned experts teaching you more about EMFs and 5G!

Cheers,

P.S. Don’t miss this important eGuide, 5 Simple Ways to Protect Yourself from Cell Phone Radiation, when you click here to grab it now!

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Dr Z’s Summer Book Club – July 2019

Welcome back to the summer book club – I was overwhelmed by the response from last months’ book and I am so excited to share the July book in the series!

July Book: Mirror Work by Louise Hay

I hope you enjoyed last month’s fantastic ready by Dawson Church.  This month I have chosen a book that works well with what we just read.  Even though this is not a newly published book, I wanted to include it for July because in the last few weeks, I’ve recommended it to at least 5 different patients, so the information is still vital and needed to help in the healing process for many.

We’re going to kick off our July month with Louise Hay’s book, “Mirror Work.”  We all know that healthy and healing involves factors like nutrition, clean water and exercise, but clearing the issues that many of us have on loving ourselves is sometimes the final step that needs to be achieved in order to truly be complete.

Louise Hay does a fantastic job in helping us discover and cultivate self love over a 21 day journey. This will be a great read if you need the help or even just a reminder and pick me up 🙂

Instead of having an in person book club, we’re going to create a virtual one via my Facebook group – see below for details. This way anyone in the world can join us and you can do it all at your own leisure.

I truly hope you enjoy the book and will dive into the discussion with us to create a community conversation!

Cheers,

Steps to Join the Book Club: (It’s free so why not?)

1) Purchase this months book here
2) Like and Follow my Facebook Group here so you can participate and follow along in the discussion –
3) Read the book.
4) Join the Facebook event here for this month’s discussion.
5) Answer the questions I’ll pose about the book and join in the conversation!

Email us with any questions or issues you may have at support@DrZgraggen.com

Check out the full list of reading here

Brief Summary from the Author:

Since its publication in 1984, Louise Hay’s international bestseller You Can Heal Your Life has sold over 40 million copies worldwide. Now, in MIRROR WORK: 21 DAYS TO HEAL YOUR LIFE, the popular teacher and author offers the first book dedicated to her signature practice for personal transformation.

The Mirror Principle, one of Louise’s core teachings, holds that our experience of life mirrors our relationship with ourselves; unless we see ourselves as loveable, the world can be a dark and lonely place. Mirror work—looking at oneself in a mirror and repeating positive affirmations—is Louise’s powerful method for learning to love oneself and experience the world as a safe and loving place.

Like her successful video course, Loving Yourself, MIRROR WORK lays out a 21-day program of teachings and exercises to help readers deepen their relationship with themselves and live a joyous and fulfilling life. “Doing mirror work,” Louise tells readers, “is one of the most loving gifts you can give yourself.” Each of the 21 days is organized around a theme, such as monitoring self-talk, overcoming fear, releasing anger, healing relationships, forgiving self and others, receiving prosperity, and living stress-free.

The daily program involves an exercise in front of the mirror, affirmations, journaling, an inspiring Heart Thought to ponder, and a guided meditation. Packed with practical guidance and support, presented in Louise’s warmly personal words, MIRROR WORK—or Mirror Play, as she likes to call it—is designed to help readers:

• Learn a deeper level of self-care

• Gain confidence in their own inner guidance system

• Develop awareness of their soul gifts

• Overcome resistance to change

• Boost self-esteem

• Cultivate love and compassion in their relationships with self and others

In just three weeks, the reader can firmly establish the practice of Mirror Work as an ongoing vehicle for positive growth and self-care, and a path to a full, rich life.

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Healthy Home – Healthy Life

Create a healthy home with air purifying plants!

The indoors can be a haven for all of us, but the real question is, are we genuinely secure from any health threats when we are inside?

Environmental hazards can be found inside our homes, and in fact, the indoor pollutant is placed among the top 5 health hazards. Many times all of our cleaning efforts is not enough to extinguish the threats, but there is some good news! NASA has found a way to purify the inside of our homes and that is through the help of indoor plants. Yes, the greens are back, and we are here to introduce to you the selected few of them that will help in clearing your home of indoor toxins.

Dracaena

If Daenerys has Dracarys, well Mother Nature has Dracaena! This house plant has a variety of 40 kinds, and the toxic substances it can annihilate include formaldehyde, xylene, trichloroethylene, and benzene. It is also known for its long leaves which is lined with white, cream, or red but be cautious as this plant is a poison when ingested by dogs or cats. For pet lovers, you might want to skip this one.

Spider Plant

Still a neophyte in the world of gardening, this friendly spider (plant of course) is easy to grow, especially to those people who are not into high maintenance plants. It can spout flowers that will grow as a baby spider or spiderettes. The indoor pollutants that it can purify are xylene and formaldehyde.

Snake Plant

An ideal plant for places with a drier condition; it does not need to be watered often, and it is tough to kill. The snake plant is durable on all levels! The pollutants it can remove are xylene, trichloroethylene, formaldehyde, and benzene. This plant is one of my favs!

Aloe Vera

Suitable for the skin, hair, and now for your overall health! The clear flesh of Aloe Vera is rich in vitamins, amino acids, and other elements that have anti-inflammatory properties, and anti-bacterial effects. Display a pot of this miracle plant inside your home as it can disintegrate formaldehyde.  I use this plant a lot for any cuts, scraps and even razor burn!

Bamboo Palm

It can grow as tall as 12 feet and can filter a tremendous amount of air compared to the other plants, bamboo palm thrives on bright lights and it is safe for pets too! It can purify trichloroethylene, benzene, and formaldehyde.

Once you’ve chosen your plants the fun begins in choosing their homes (pots). This is a great way to add your decorative style and flair to your home.  Get creative – you can choose anything from traditional pots, to ones of whimsy and even hanging ones.  Lately my favorite have been those that can be hung on my wall!

As you can see there are a variety of plants that can help clean up your home and also bring some fun decorative ideas as well – so just pick one and get growing!