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Health Benefits of Turkey

Thanksgiving is right around the corner and do you ever wonder why turkey is the most served food during this special occasion? It actually traces back to the 19th century when the turkey become a favorite first because it was plentiful and second because hens and cows were more useful for their produce (eggs, milk) rather than their meat; and third, a single turkey can feed a whole family. 

Beyond the bountiful history of this food is a flock of nutrients waiting to be discovered including a healthy turkey recipe! 

Reinforces your Immune System

Turkey is rich in selenium, an antioxidant that promotes a healthy heart and thyroid. 

Source of Protein

Aside from reinforcing your muscle growth, this abundance in protein also assists in regulating insulin levels and preventing fatigue.

Sleep inducing

Ever wonder why after a hefty bite of turkey makes you feel sleepy? That’s because this meat is rich in the amino acid L-tryptophan which promotes serotonin and melatonin. So if you are having a hard time sleeping, you might want to have a mouthful of turkey-enriched food beforehand. 

Improves Vision

Not recognized for vision like carrots or squash but turkey can help improve your eyesight and protect your eyes from cataracts due to the zinc and the B-vitamin Niacin. 

Slow-Cooker Turkey Chili with Butternut Squash

Ingredients

  • 1 pound lean ground turkey
  • 1 (28 ounces) can no-salt-added organic crushed tomatoes
  • 1 (14 ounces) can organic kidney beans, rinsed
  • 1 large onion, diced
  • 4 cups cubed butternut squash
  • 1 cup water
  • ¼ cup tomato paste
  • 3 tablespoons chili powder
  • 1 tablespoon ground cumin
  • 1 tablespoon finely chopped fresh garlic
  • ½ teaspoon ground cinnamon
  • ¾ teaspoon salt
  • ¼ teaspoon cayenne
  • ½ cup sliced scallions, for serving
  • Hot sauce, for serving

Directions

  1. Coat a large nonstick skillet with cooking spray; heat over medium-high heat. Add turkey and cook, breaking it up into chunks, until no longer pink, 5 to 6 minutes. Transfer to a 5- to 6-quart slow cooker.
  2. Add tomatoes, kidney beans, onion, squash, water, tomato paste, chili powder, cumin, garlic, cinnamon, salt and cayenne to the slow cooker; stir to combine. Cover and cook on High for 4 hours or Low for 8 hours.
  3. Remove lid and stir to combine. Serve hot, topped with scallions and hot sauce, if desired.

Adapted from eatingwell.com

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Calcium Lactate has been improved!

We are excited to share the good news with you: Calcium Lactate has received a make over!

Standard Process has redesigned the Calcium Lactate tablets — a product that contains both calcium and magnesium — to provide you with a better experience.

Calcium Lactate is now available in medium oval tablets, which reduces the number of tablets you will need to take each day. The amount of calcium per serving has also been increased, and it’s now considered an excellent source of calcium (20% of the Daily Value).

Calcium Lactate is a dairy-free, vegan tablet that helps maintain healthy bone density.  It is an excellent source of calcium and a good source of magnesium.

  • Supports muscle and nerve function
  • Supports normal functions of cells and cell membranes
  • Supports normal blood clotting process
  • Supports proper functioning of enzyme systems
  • Supports and helps maintain healthy bone density and remodeling
  • Provides support in the immune system response function*
  • Adequate calcium as part of a healthful diet, along with physical activity, may reduce the risk of osteoporosis in later life
  • Excellent source of calcium
  • Good source of magnesium
  • Vegan, vegetarian, gluten-free, non-dairy, non-soy


Why Calcium Lactate Works

Calcium Lactate contains 20% of the daily recommended value of calcium (from calcium lactate and stearate) and 12% of the daily recommended value of magnesium.

Both of these minerals are essential for a number of metabolic functions and processes in the body, yet much of the U.S. population struggles to meet the recommended amount of either mineral.

Calcium Lactate for Maintaining Healthy Bone Density

Bone remodeling (bone turnover) is a continuous cycle of bone breakdown by osteoclasts in areas of the body where bone isn’t needed, and bone rebuilding handled by osteoblasts.1 In other words, bone itself undergoes continuous remodeling, with constant resorption and deposition of calcium into new bone. The balance between bone resorption and deposition is important for healthy bones, and it changes with age.

Both calcium and magnesium are critical to bone health. 99% of the body’s calcium supply is stored in the bones and teeth where it supports normal and healthy bone structure and function.2 Taking an additional calcium supplement can help increase the body’s supply of calcium.

Magnesium also contributes to the structural development of bone, with 50% to 60% present in the bones. 3 In particular, magnesium is involved in bone formation and influences the activities of osteoblasts (bone rebuilding) and osteoclasts (bone breakdown).4

Calcium Lactate for Immune System Health

Both calcium and magnesium are involved in supporting aspects of the body’s healthy immune system.  Calcium (Ca2+) signals control various aspects of cell functioning such as T lymphocytes.5 T lymphocytes – along with other immune cells – respond to foreign particles in the body. These T cells, which are made in bone marrow and are essential for cell-mediated immunity, need a sustained Calcium ion flow for regulation, activation, and proliferation.5

Emerging research indicates magnesium may also play a role in the human immune system response such as through magnesium transporters. A number of magnesium transporters have been identified in immune cells such as Magnesium transporter 1 (MagT1).6 MagT1 is expressed in the spleen, thymus, T and B lymphocytes, suggesting that MagT1 may be involved in the human immune system functions. 7

Does lactate come from milk?

The term “lactate” sounds similar to “lactose,” and you may assume that it comes from cow’s milk, but that is not the case. Calcium Lactate is a non-dairy product.

The “lactate” in Calcium Lactate is a calcium salt of lactic acid. Lactic acid is a byproduct of the bacterial fermentation of sugar. In this case, it does not come from milk.

Need to place an order?  You can now order this product on our authorized online retail website and have your orders delivered directly from the farm to your home!

https://drzgraggen.standardprocess.com/products/calcium-lactate

 Yours in Health,

Dr. Stephanie Zgraggen, DC, MS, ACN, CNS, CCN

References

1. Wardlaw GM, Hampl JS, DiSilvestro RA. Perspectives in Nutrition. 6th edition. New York, NY: McGraw Hill Higher Education; 2004.2. Committee to Review Dietary Reference Intakes for Vitamin D and Calcium, Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academy Press, 2010.
3. Institute of Medicine (IOM). Food and Nutrition Board. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride. Washington, DC: National Academy Press, 1997.
4. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ 
5. Oh-hora M, Rao A. Calcium signaling in T-lymphocytes. Curr Opin Immunol. 2008 June; 20(3): 250–258. 
6. Schmitz C, Perraud AL. Chapter 26 – Magnesium and the Immune Response, Editor(s): James F. Collins. Molecular, Genetic, and Nutritional Aspects of Major and Trace Minerals, Academic Press, 2017, Pages 319-331. 
7. Al Alawi AM, Al Badi A, Al Huraizi A, Falhammar H. Chapter Six – Magnesium: The recent research and developments. Editor(s): N.A. Michael Eskin. Advances in Food and Nutrition Research, Academic Press, Volume 96, 2021, Pages 193-218.

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Health Benefits of Beets

What lies beyond the fertile ground is a purple root vegetable filled with valuable nutrition and detoxifying properties that every single person on this planet can surely love!

It’s time to uproot the secrets of beet and uncover a special recipe inside this article.

Anti-Cancer Pigment

Beets or Beetroot is rich in a purple-crimson pigment called betacyanin. This agent is a powerful asset of the plant as it can suppress the development of cancer including bladder cancer. 

Anti-inflammatory

The betacyanin in beets remains one of the mightiest antioxidants in a vegetable due to its high anti-inflammatory and antioxidant properties which protects cells from damage that can cause heart disease and cancer.

Energy Support

Looking for a shot of energy boost? Well, beat it because beetroot is the answer! The nitrate in beetroot helps deliver more oxygen to the muscles, therefore, it will help the muscles to recover faster. 

Digestive Support

Beets are a wellspring of glutamine, an amino acid that is crucial in maintaining and keeping our digestive system healthy. It is also abundant in fiber which keeps the bowel movement smooth and supports the beneficial bacteria that surrounds the gut.

Don’t like to eat beets?  If you’d like to get the benefits of beets without the taste, my favorite go-to beet supplement is Betafood by Standard Process – I use this to help support the liver and as a part of my protocols for my athletes to assist with endurance!

Mushroom and Root Vegetable Stew [Vegan, Gluten-Free]

Ingredients:

  • 1 chopped onion
  • 4 Chioggia beets
  • 4 yellow beets
  • 4 red beets
  • 2 carrots, cut into pieces
  • 5 Jerusalem artichokes
  • 1 tablespoon tomato paste
  • 2 bay leaves
  • 1 cup of red wine (vegan)
  • 6 cups of vegetable stock
  • A pinch of salt
  • 15 mushrooms of your choice
  • Parsley, for garnish

Directions:

  1. Start by finely chopping the onion and fry over medium heat in a heavy saucepan.
  2. Peel and cut the beets, carrots, and artichoke. When the onions are lightly browned add the beets, carrots, and artichoke and fry for a few minutes. Add the tomato purée and stir, then pour over the wine and broth. Let simmer for 40 minutes.
  3. Wash and cut the mushrooms into fine pieces. Fry in a frying pan, without oil first, and then when the mushroom water cooks out (takes a few minutes), pour in a little vegetable oil and fry so that they get a nice golden color.
  4. Taste the stew and add salt and pepper, if needed. Garnish with parsley and fried mushrooms.

Adapted from One Green Planet

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Wormwood Complex is back in stock!

ANNOUNCEMENT – Wormwood Complex is back in stock!
We are excited to share the good news with you: MediHerb® Wormwood tablets are now back in stock!

 Previously, MediHerb had been unable to source the herb that met our shared quality standards. After much persistence, we are happy to share that we can once again produce the product so that it upholds the quality that Standard Process® and MediHerb are known for.
 Wormwood Complex contains Stemona, Wormwood, Black Walnut Hulls and Clove which work to support a healthy intestinal environment. The combination of herbs and essential oil in Wormwood Complex contains many phytochemicals including sesquiterpene lactones, terpenes, thujone, 1,4-naphthoquinones, alkaloids, flavonoids, tannins and phenolic acids.

M1490 | 120 tablets | Wormwood Complex – Wormwood Complex contains Stemona, Wormwood, Black Walnut Hulls and Clove which work to support a healthy intestinal environment.

These herbs have been traditionally used in herbal preparations to:
*Promote healthy intestinal motility
*Stimulate digestion
*Help relieve temporary, mild digestive discomfort
*Encourage a healthy intestinal environment
*Assists with parasite support 

Need to place an order?  You can now order this product on our authorized online retail website and have your orders delivered directly from the farm to your home!

https://drzgraggen.standardprocess.com/products/wormwood-complex

 Yours in Health,

Dr. Stephanie Zgraggen, DC, MS, ACN, CNS, CCN




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Medi-Herb Tribulus is FINALLY back in stock!

ANNOUNCEMENT – Tribulus is back in stock!
We are excited to share the good news with you: MediHerb® Tribulus tablets are now back in stock!
 Previously, MediHerb had been unable to source Tribulus terrestris herb that met our shared quality standards. After much persistence, we are happy to share that we can once again produce the product so that it upholds the quality that Standard Process® and MediHerb are known for.
 Tribulus contains an extract of Tribulus terrestris herb (aerial parts – leaves and stems) and contains steroidal saponins, mainly furostanol glycosides (including protodioscin and protogracillin) and small quantities of spirostanol glycosides, sterols and other compounds.
 This product is standardized to contain 90 mg per tablet of furostanol saponins to ensure optimal strength and quality. Protodioscin, a furanostanol saponin from Tribulus terrestris, is considered responsible for the plant’s effects on libido and vitality.
 M1445-Tribulus-Bottle-TabletM1445 | 40 tablets |

The compounds in Tribulus have been used traditionally to:

*support healthy libido in men and women
*promote normal menstrual flow
*tonify and promote vitality
*promote an overall feeling of well-being
*support during menopause 

Want to learn more about Tribulus? 

Watch Kerry Bone’s video about Tribulus terrestris.

Need to place an order? Send us an email to support@drzgraggen.com or call our office at 843.214.2997 and we’ll be happy to help.

Yours in Health,

Dr. Stephanie Zgraggen, DC, MS, ACN, CNS, CCN
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Health Benefits of Yam

Mostly mistaken as sweet potato, yam is running on a league of its own. Yam’s distinct characteristics include a cylindrical shape, bark-like skin texture, and its color varies from pink to purple to white or even yellow. It has over 600+ varieties and most of them are still grown in Africa where it originated. 

Let us unearth the health treasures that this tuber has to offer!

Cancer fighter & anti-inflammatory

Yams contain an impressive amount of cancer-fighting properties, namely the antioxidants, in addition to their vitamins and minerals. These antioxidants also provide anti-inflammatory properties which fortify the ability to reduce colon cancer, ulcers, and irritable bowel syndrome. 

Rich in iron and heart-friendly minerals

Yams keep your heart healthy by flushing out the excess sodium, therefore, reducing your risk of getting long-term diseases such as stroke, hypertension, and heart attack. Other minerals that support your heart are manganese and potassium which improve the condition of your blood vessels.

High iron and mineral contents make yams your companion in protecting you against anemia. The trace minerals can also improve your blood flow. 

Sharp eyesight

One of the many functions of Vitamin C is it safeguards your ocular (eye) health that further prevents the risk of macular degeneration.

Strong hair and nails

Yams are known to promote collagen production which keeps your skin firm and elastic; and your hair strong. Antioxidants along with Vitamin C, protect your body from free radicals preventing your skin from premature aging. 

Healthy Candied Yams

Ingredients

  • 1 yam cubed
  • 1/4 cup organic orange juice
  • 2 T maple syrup
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg

Instructions

  1. Preheat oven to 400. 
  2. Slice the yam into 1-inch cubes.
  3. Throw them in a pot of boiling water for about 5-7 minutes until they are slightly underdone.
  4. Transfer then yams to a greased baking pan. (For this recipe I used an 8X8 glass dish) 
  5. In a measuring cup, mix the orange juice, 1T maple syrup, cinnamon, and nutmeg. 
  6. Pour the mixture over the yams. 
  7. Bake in the oven for about 25 minutes. 
  8. For the last 2 minutes of cooking, pull the dish out and brush with the last T of maple syrup. Enjoy!

Adapted from My Whole Food Life

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Buffalo Chicken Dip Recipe (Paleo, Gluten Free, Dairy Free)

Ya’ll this paleo recipe is soooo good. If you want that buffalo chicken feel without the guilt of fried food, dairy, or gluten this will be your new jam. Whether you a just looking to eat healthy or add weight loss as one of your health goals, this recipe is here to serve all the feels. Serve my buffalo chicken dip on lettuce wraps, gluten free crackers, or just dip in with some veggie sticks. I hope you enjoy! – Dr Z

Ingredients:

Instructions:

  1. Use a saucepan and boil the cashews in water for about 12-15 minutes or until they are soft.
  2. In a blender or food processor add drained cashews, spices, water, lemon juice and hot sauce. Blend until nice and smooth.
  3. Add the drained chicken to a casserole dish.
  4. Spread sauce from the blender on top of the chicken and mix well.
  5. Bake casserole dish at 350 degrees in over for about 20-30 minutes.
  6. Serve buffalo dip on lettuce wraps, with gluten free crackers or with veggies. ENJOY!

This dish will make approximately 4 servings – 330 calories per serving.

If you like this paleo recipe, check out my paleo- Baked Buffalo Wings Recipe.

Want to see how I made this paleo recipe? If so, watch the video below!

WANT MORE?

If you’re looking for an easy program to help keep you on track and progress with your weight loss or health goals, my 28 Day Hormone Reset Detox Program will do the trick! Includes 4 weeks of videos, food guides, shopping list, journal, recipes and much more. Check out the program and all of the details here.

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Health Benefits of Salmon

This fish has lured people’s palate across the globe through its soft texture, delicate flavor, and versatility when served on a plate. Beyond its culinary wonders, let’s journey to discover the nutritional value of this amazing and healthy food.

Repairs damaged tissues

Salmon is abundant in protein, a significant nutrient in building muscles, cartilage, bones, blood, and skin. Protein also supports building and restoring damaged tissues when injured, maintains muscles, cartilage, bones, and promotes metabolic rate. 

Amplifies Brain Health

In association with Vitamin A, Vitamin D, and Selenium, the high levels of DHA, salmon boosts brain function keeping your memory and concentration sharp. 

Protection Against Joint Inflammation

Aside from its heart-friendly properties, Omega-3 Fatty Acids are known to alleviate joint inflammation. Salmon also contains a bioactive peptide called calcitonin which helps regulate, increase, and stabilize collagen synthesis in human osteoarthritic cartilage. So say goodbye to wrinkles with this yummy food.

Powered With Antioxidants

promotes healthy cardiovascular health, immune system, anti-inflammatory, and protection from neurodegenerative diseases.

Another antioxidant present in salmon is Vitamin A and it preserves the quality of your skin and protects your eyes from age-related macular degeneration (AMD) symptoms.

Salmon-Stuffed Avocados

Ingredients:

Marinade:

  • ½ cup diced celery
  • 2 Tablespoons chopped fresh parsley
  • 1 Tablespoon lime juice
  • 2 teaspoons mayonnaise
  • 1 teaspoon Dijon mustard
  • ⅛ teaspoon salt
  • ⅛ teaspoon ground pepper
  • 2 (5 ounce) cans salmon, drained, flaked, skin and bones removed
  • 2 avocados
  • Chopped chives for garnish

Direction:

  1. Combine yogurt, celery, parsley, lime juice, mayonnaise, mustard, salt, and pepper in a medium bowl; mix well. Add salmon and mix well.
  2. Halve avocados lengthwise and remove pits. Scoop about 1 tablespoon flesh from each avocado half into a small bowl. Mash the scooped-out avocado flesh with a fork and stir into the salmon mixture.
  3. Fill each avocado half with about 1/4 cup of the salmon mixture, mounding it on top of the avocado halves. Garnish with chives, if desired.
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Health Benefits of Apricot

This adorable and bright fruit is rich in flavor and nutritional value and its flavor range from sweet to sweet-tart depending on the varietal. The best way to consume fresh apricot is unpeeled because the skin is loaded with fiber and nutrients.

Check out the health benefits of apricot below and uncover a sumptuous guilt-free recipe that you’ll surely enjoy!

Skin Elixir

The combination of Vitamin C and A in apricot makes it a potent elixir for keeping your skin glowing and healthy! Apricot oil derived from apricot seeds is known to treat skin problems such as eczema and dermatitis, while the flesh can be used to soothe itching caused by sunburn or scabies.

Fortified with Fiber

Fiber is your go-to mineral for fierce and healthy digestion! A diet rich in fiber also helps protect you from heart disease, cancer, diabetes, and weight gain.

Enhance Bone Strength

Apricot is rich in calcium, manganese, phosphorus, copper, and iron. These minerals promote bone growth and prevent age-related bone conditions such as osteoporosis.

Improve Metabolism

Apricot contains potassium which evenly distributes the fluids in your body, therefore, there is a healthy balance of electrolytes that amplifies your energy and keeps your blood pumping.

Apricot Bars (Paleo, Vegan)

Ingredients:

 Crust:
 Filling:
Crumb topping:

Instructions:

  1. Begin by making your filling. Set aside dried apricots in a medium-sized bowl. Boil 3 cups water, and pour over dried apricots. Let sit for about 20 minutes. Now drain the water, and add apricots to your food processor or blender. Add in lemon juice and maple syrup. Pulse until mostly smooth, a few chunks are fine. You may need to add a bit of water to get the right consistency, but the filling should be thick.
  2. Now make the crust: Preheat your oven to 350 degrees. Line an 8×8 square pan with parchment paper and lightly grease. Combine all of the crust ingredients into a food processor and pulse until the mixture is crumbly. Take the mixture and carefully distribute it over the parchment paper, pressing down firmly and evenly. Place inside the oven and bake for 13 minutes, or until lightly golden brown. Remove from oven and let cool for 20 minutes. Leave the oven hot.
  3. While crust is cooling, make the crumb mixture. Combine all ingredients into your food processor and pulse for about 10 seconds, or until the mixture is crumbly.
  4. Once the crust is cooled, spread the apricot filling over the crust. Complete by topping with the crumb mixture. Now bake for 15-18 minutes, or until the top is golden brown.
  5. Remove from oven and cool completely. Once cooled, slice into squares.

Adapted from Wholesomelicious

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Health Benefits of Blueberry

A fruit that makes you feel blue? Well the kind of blue that amplifies your immunity, strengthens your brain function and shields you from cancer. It is the indomitable, mighty, yet delicate blueberry!

Blueberry is housed with powerful nutrients which is why is it is named as one of the top super foods. The best thing about this fruit is it is typically available year round and it is a great alternative for artificial or sugary sweets.

Hop in and together let us discover the health benefits of blueberry and make sure to stay tuned up until the last bits of this article to uncover a sweet tooth-satisfaction-guaranteed recipe!

POTENT ANTIOXIDANTS

Your body’s cells produce free radicals due to artificial foods and environmental stressors which can cause prostate cancer in men, arthritis, and heart disease. The reason why this fruit is classified as one of the most powerful food is because of its potent and high level of antioxidants which shields your body against the damages caused by free radicals.

PRESERVES AND ENHANCES BRAIN FUNCTION

Blueberry contains two nutrients that protect and upgrade your brain function! Phytochemicals can reverse age-related deficiencies such as short-term and long-term memory loss while flavonoids promotes blood flow to the brain and interacts with your signal pathway, thereby, improving memory and concentration.

REGULATES SUGAR LEVEL

A 150g serving of blueberry may contain up to 15g of sugar, but the anthocyanins in this fruit can improve insulin sensitivity which lowers the risk of metabolic syndrome and type 2 diabetes. Moreover, it can also reduce a spike in blood sugar by blocking certain digestive enzymes. 

SUPER IMMUNITY

Regular exercising, healthy sleeping habits, a healthy diet, and a dose of blueberry snacks or smoothies can help empower your immune system. Our body contains a gene called cathelicidin antimicrobial peptide (or CAMP gene) which plays a significant role in our innate immunity and blueberry can increase the activity of that gene through the help of pterostilbene. Flavonoids abundantly existing in blueberry have anti-inflammatory properties.

Blueberry Date Smoothie Bowls

Ingredients

Instruction

  1. Place all ingredients into a high-speed blender and blend until smooth. Top with chopped medjool dates, kiwi, blueberries, flaked coconut, and chia seeds.

Adapted from Fit Foodie Finds