Green beans are one of the most common vegetables that we see in the market and they are also easy to grow whatever the climate is. Their abundance is a blessing to humanity and the earth because like all other legumes, they are rich in nutritional value and they can fix the nitrogen from the air, therefore, improving the soil that they grow in.
Time to cultivate more knowledge about this vegetable by reading more about it below.
Green beans are abundant in chlorophyll. This green pigment can reverse the carcinogenic effects of heterocyclic amines which are produced by foods grilled at high temperatures.
This veggie can help you meet your daily folate need which is essential for regulating the homocysteine in your body. Homocysteine can prevents the blood from reaching your brain affecting the distribution of nutrients and the production of feel-good hormones.
Consuming green beans along with other food can help strengthen your bones. A cup of green beans contains 20% of the Vitamin K daily requirement, and 4% of Calcium needed every single day.
These goodies are also rich in Vitamin C which is an antioxidant that amplifies your immune system and is necessary for your body’s development, growth, and repair.
Split Green Bean and Pea Soup
1 yellow onion
1 cup green beans chopped
4 cloves garlic
2 tablespoons olive oil
1 pound of split peas
8 cups organic vegetable or chicken broth
Fresh ground pepper
Chop the onion and carrots. Mince the garlic.
In a large soup pot or Dutch oven over medium-high heat, heat the olive oil. Add the onion, green beans, and carrots and sauté for 2 minutes. Add garlic and split peas and sauté for 1 minute.
Add the broth. Bring to a boil, then simmer for 45 to 55 minutes, until the split peas fall apart and the soup becomes thickened. If you’d like, with a hand-held immersion blender, pulse a few times to yield a smoother yet still chunky texture.
Stir in the kosher salt, and fresh ground pepper. Garnish with smoked paprika if desired.
When we think of summer vibes, tropical vacations, and beaches, one of the first fruits that pop up in our mind is the crowned queen herself, the pineapple!
Pineapple is more than just a refreshing snack or dessert. It is a great source of many nutrients such as Vitamin C and B, and minerals like manganese. This fruit is available all year round so whatever season you are in, you can always enjoy this vibrant juicy fruit.
Here are some health benefits of pineapple:
Charged with Vitamin C
A powerful antioxidant that amplifies the immune system, encourages healing and growth and is a vehicle for faster absorption of iron in our body.
Pineapple contains an enzyme called bromelain which can help reduce inflammation and supports the healing of wounds and burns. Moreover, this enzyme is linked to supporting digestion and minimizing the effects of diarrhea.
Average consumption of pineapple can help strengthen your bones and prevent osteoporosis. This is because, along with calcium and other trace minerals, this fruit is rich in manganese which improves mineral and bone density.
Feeling down lately? Get your natural energy booster from this manganese-rich fruit! Manganese is a cofactor in energy production, reproduction, and the regulation of brain activity.
1 Can Organic Pineapple Chunks 20 Ounces
1 Cup Almond or coconut Milk
½ Cup Pineapple Juice reserved from can
1 onion diced
2 Cloves Garlic minced
2 Tablespoons Olive Oil
2 Tablespoons Curry Powder
1 Tablespoon all-purpose flour or your favorite gluten-free flour
2 Teaspoons ground Cumin
1 Teaspoon Turmeric
1 Teaspoon Black Pepper
1 Teaspoon Paprika
Salt to taste
Heat olive oil in a pan over medium heat.
Sauté the onion, garlic, and pineapple until the onions are translucent, about 3–5 minutes.
Add spices to the pan and continue to cook and stir for a minute or two.
Slowly add the milk and juice while stirring. Let the mixture simmer until it starts to thicken, about 10 minutes. Salt to taste.
Strawberry is one of the fruits that is loved by many due to its juicy, summery, and sweet flavor! This fruit is considered a superfood and it is jam-packed with a list of antioxidants and nutrients which makes it even lovelier!
Here are the health benefits of strawberries:
Vitamin C is important in your daily vitamin requirement and strawberry is an excellent source of vitamin c. One serving of strawberry contains 51.5mg of vitamin c, and doubling the serving to a cup can help you achieve 100 percent of your vitamin c needs.
The abundance of Vitamin C in strawberries promotes the production of collagen, therefore, maintaining your skin’s elasticity and resilience. This fruit also contains ellagic acid which is known to be a wrinkle-fighter and it helps prevent the destruction of collagen in the skin.
Rich in Fiber
A lack of fiber can cause constipation and inflammation in the intestines known as diverticulitis which affects over 50 percent of people over 60. Include strawberries in your daily snacks to boost your fiber intake.
Vitamin C is an antioxidant and aside from its anti-inflammatory properties, it can also protect the eyes from the damages caused by free radicals. Vitamin C also plays a significant part in strengthening the eye’s cornea and retina.
Paleo Strawberry Souffles
8 ounces organic fresh strawberries
2 teaspoons lemon juice
3 Tablespoons honey, divided
3 egg whites, divided
6 6-8 ounce ramekins
Preheat your oven to 350 degrees F.
Place a fine-mesh strainer over a large mixing bowl or the bowl of a stand mixer.
Blend the strawberries in a blender or a food processor. Pour the puree into the strainer to remove the seeds and use a rubber spatula to press the puree through the holes, getting as much puree out as you can. Discard the seeds and thick pulp.
Add lemon juice, 2 tablespoons of honey, and 1 egg white to the strawberry puree. Whip for about 5 minutes or until the mixture is very fluffy and has reached a soft peak phase. (If you remove a beater, the mixture should stand up on its own with the “peak” of the mixture flopping over a little.)
In a separate, medium-sized bowl, whip the remaining 2 egg whites with a hand mixer until it gets bubbly, then drizzle in the remaining tablespoon of honey. Continue to beat the egg whites until they reach a soft peak as well.
Gently fold the white egg white mixture into the pink mixture. Don’t over stir or you’ll lose volume.
Place the ramekins on a baking sheet. (DO NOT GREASE THEM.) Divide the fluffy strawberry mixture among the ramekins. They’ll be very full.
Bake them on a rack in the center of the oven for 15-16 minutes. Or until the top of each souffle is stiff and has golden brown spots — like a toasted marshmallow.
Remove from the oven and serve as soon as they’ve cooled off enough to eat. Serve as is or top with a little whipped cream.
Since 1929, Standard Process has advanced health through high-quality, whole food based nutritional supplements. We’re trusted partners with health care professionals who rely on our products to holistically address the body and care for patients from all walks of life.
This year we are introducing a new Children’s Products: the Next General of Changing Lives. SP Children’s™ Immune is a chewable supplement for kids ages 4 and older that delivers key nutrients for proper immune system functioning and development.
The first product released: Children’s Immune Chewable:
Supports the Immune System
Contains prebiotic 2′-FL and bovine colostrum
Draws flavor from organic ingredients: elderberry and whole strawberry
Includes organic beet root from the Standard Process certified organic farm.
Excellent source of vitamin D, zinc, and antioxidant vitamin C
Gluten-free and non-soy
Item: 16000 – 60 Wafers
Price = $34.10
Suggested Use: For children ages 4 and older, chew two wafers per day.
The immune system is responsible for keeping out foreign substances, protecting the body, and helping maintain wellness through a person’s lifespan. When nutrition is poor, a healthy immune response can be compromised.1 On the other hand, consuming adequate amounts of essential nutrients is crucial to the immune response’s function and development.1 Fortunately, SP Children’s™ Immune is designed for everyday support to encourage a lifetime of wellness.
Vitamin C, Vitamin D, and Zinc: Where Immune Systems Get Their Strength
Vitamin C, vitamin D, and zinc are vitally important for the immune system throughout all life stages, including childhood.1 SP Children’s™ Immune is an excellent source of all three.
Children need Vitamin C for a functioning immune system2
Vitamin D is a regulator of immune function1
Zinc is an essential mineral for immune system function3
Contains Prebiotic 2’-FL and Colostrum
The largest immune organ in the body is the GI tract. That’s why SP Children’s™ Immune contains important ingredients that may support the gut and may contribute to a healthy immune system response*:
2’-FL, a prebiotic first identified in human milk, is able to reach the lower GI tract4-9 where it is broken down to feed the growth of beneficial microbes6-11*^
Bovine colostrum is sourced from a whole food (cow’s milk) and supports a normal healthy immune response in the GI tract12
^To date, shown in multiple animal studies, infants, and one adult human study.
Made Safe and Effective for Children
In a taste and tolerance study, SP Children’s™ Immune was considered safe and well-tolerated by children between 4 to 17 years old. No indications of adverse effects were observed.
Like all Standard Process products, SP Children’s™ Immune is subject to a rigorous quality control program. Our scientists run as many as 2,000 tests every week on raw materials, in-process product batches, and finished products so that we can be sure what is in the bottle reflects what is on the label.
Lime is a citrus fruit known for its vibrant green color and sweet yet sour refreshing taste. Many species of lime differ in characteristics (shapes, aroma, and flavor), to name a few: key lime, Persian lime, desert lime, and makrut lime.
Beyond its flavor, this fruit contains nutrients that promote a more robust immune system, prevent kidney stones, create healthier skin, and reduce heart disease.
Let’s discover the benefits that make lime a powerhouse fruit!
The main nutrient that citrus fruit is known for is Vitamin C and that includes lime. Vitamin C can help protect you from infection and inflammation, and enhance the healing process of your body.
Accompanied by a healthy lifestyle and proper skincare, adding lime to your water or food can improve the texture and complexion of your skin through the help of vitamin c and flavonoids.
Reduces the risk of heart disease
Lime is rich in potassium which can lower blood pressure and improve blood circulation. It also contains magnesium which plays a significant role in the heart’s healthy rhythm.
1 Tbs honey, more to taste (optional)
10 to 15 mint leaves
4 to 6 ounces of sparkling water, or club soda
1 mint sprig, for garnish
Gather the ingredients.
Cut the lime into wedges (about 4 or 5), reserving one for garnish. Add the remaining wedges along with the honey syrup to a tumbler. Muddle well to release all of the lime juice.
Add the mint, tearing each leaf into smaller pieces, and muddle gently to release the herb’s essence.
Fill the glass with ice then sparkling water or soda. Add more honey syrup, if desired. Stir well to incorporate the lime and mint into the ice.
Garnish with the reserved lime wedge and a sprig of mint. Serve and enjoy.
This fruit is a member of the mulberry family and it is a fruit of the ficus tree. Figs are delicate and their taste is described as syrupy liqueur sweet, with a chewy and soft texture and slightly crunchy.
Let’s climb into the ficus tree and discover what makes this fruit special and brilliant!
Figs are enriched with fibers & prebiotics which are the perfect combo for a healthy tummy! It can also aid in shedding weight due to its high soluble fiber content and it can make you feel full for a longer period.
Figs have also been shown to help kill parasites and are one of the main ingredients in Dr Z’s recommended parasite protocol. It can be found in the Zymex II product which she recommends for parasite detox and support.
Figs have been a symbol of fertility since ancient Greek times. They are rich in iron which plays a major role in the ovulation process in females.
Beneficial to your Heart
Fig contains fiber and potassium which can assist with decreasing fat from your body and pressure in your heart. This goodie is also fortified with antioxidants that protect your body from free radicals and reduce triglycerides and bad cholesterol.
With the presence of calcium and potassium, figs can help improve the density of your bones which can protect you from bone diseases such as osteoporosis.
Citrus & Fresh Fig Chia Seed Pudding
1 cup almond milk (organic and unsweetened)
1/4 cup organic chia seeds
3-4 fresh figs, stem removed and chopped
2-3 tbsp maple syrup
1 tsp tangelo zest (or other citrus)
To garnish: 2 quartered fresh figs, 2 tbsp chopped walnuts, and additional maple syrup
In a medium bowl, whisk together the almond milk, chia seeds, citrus zest, and maple syrup. Let the mixture sit at room temperature for 10 minutes or so. Add in the chopped figs and stir again.
Cover the bowl with plastic wrap and refrigerate for at least 8 hours or overnight until it’s thick and pudding-like. When ready to serve, stir the pudding well and divide between two small bowls. Garnish each pudding with a quartered fig, a tablespoon of chopped walnuts, and a drizzle of maple syrup, to taste. Eat.
The pudding can be refrigerated for up to 3 days.
Note: Feel free to substitute your citrus of choice – oranges, tangerines, and clementines would all work well.
A number of you have asked for Standard Process protocols from me – If you are familiar with Dr Bruce West – he offered these, where you complete a system survey and he’d email you back with a specific protocol for your needs.
I’m happy to announce that I will also offer a similar service. You can have the protocol emailed to you and there is also an option if you also want to have a phone call appointment to go over the results, protocol and ask me anything your heart desires.
It is my mission to help my patients feel their best, and am hopeful that this new service will help you and my mission of helping people achieve better health.
Below I’ve outlined the options with pricing and a link if you’d like more information or to purchase.
As always, feel free to respond to this email if you have any questions!
$77 – Dr. Stephanie will review your symptoms and health goals, review your current supplements as well as any medications, and create custom tailored recommendations based on your specific case that will be emailed to you. Here’s what you can expect with this option: * Body System Survey, Health Goals, Current Medications List * Personalized Handout with Supplement Protocol, Dosing Recommendations and Resources (will be emailed to you within 3 business days)
$147 – Dr Stephanie will review your symptoms and health goals, review your current supplements as well as any medications, and create custom tailored recommendations based on your specific case and go over the results on a one to one phone or Zoom call. Here’s what you can expect with this option: * Intake Form, Health History, Body System Survey, Health Goals, Current Medications List * 1 – 30 Minute Private Session via phone or Zoom with Dr Stephanie Zgraggen * Personalized Handout with Protocol, Recommendations and Resources (will be emailed after your session)
$147 – Dr Stephanie offers a lab review as an a la carte service, analyzing lab results you have previously received. You can get a fresh look at your results and have them professionally analyzed all for a great price!
Here’s what you can expect with the half-hour session option: * The opportunity to provide 1-3 results documents from past labs * 1 – 30 Minute Private Lab Analysis Session via phone or Zoom with Dr Stephanie Zgraggen * Personalized Handout with Protocol, Recommendations and Resources (will be emailed after your session)
Lychee, also known as ‘Litchi’ or ‘Lichi’, is a native fruit of Southeast Asia. Since ancient times, this fruit has been a favorite of the Cantonese and is eaten fresh or dried.
In the present day, Lychee is now enjoyed worldwide due to its refreshing, aromatic, and sweet flavor which makes it an ideal fruit to savor during a busy day!
The most important factor why you should consider trying out this fruit is because it is rich in health benefits that will help strengthen your immunity and together; we will discover those benefits in this blog.
Fortifies Your Immunity
The first thing that pops into your mind when you think of “healthy” is “immunity”. Well, you are in perfect luck because Vitamin C is lychee’s most significant vitamin and it contains more than 100% of the daily Vitamin C requirement. Vitamin C is an antioxidant that helps stimulate the activity of white blood cells and promotes cell regeneration.
Indulge your snack time with lychee and expect your toilet time to be easier and more comfortable! This fruit is rich in dietary fiber that bulks your stool and stimulates peristaltic motion of the smooth small intestine muscles for a smoother bowel movement. Lyche also increases the efficiency of the absorption of nutrition by promoting the production of gastric and digestive juices.
Improve Blood Circulation
Lyche contains a considerable amount of copper, a nutrient that is integral in the formation of RBC therefore, it amplifies blood circulation and increases the oxygenation of the organs and cells.
Lychee-vanilla coconut cooler
10–12 fresh lychees, peeled
2 cups coconut milk
1 1/4 cups almond or hemp milk
Pinch of salt
1-inch piece of vanilla bean, scraped
1/2 to 3/4 cup black tapioca pearls
Bring four cups of water to a boil in a small saucepan. Throw in the tapioca pearls and boil for about 3 minutes. Reduce the heat to medium, cover, and simmer for 5 minutes more. Remove from the water and place into a container. Cover with fresh water and place a lid on it and refrigerate until you are ready to use it.
Combine all of the other ingredients in a blender and puree until smooth. Transfer to a container and place in the refrigerator to chill.
About an hour before serving, place it in the freezer. Add some of the tapioca pearls to the cooler before serving.
Happy Spring Everyone and welcome to pollen season. If you live in the South like I do, then you’ve most likely woken up with the “yellow snow” as we like to call it down here – all of those lovelies blooming flowers that create a yellow blanket over EVERYTHING! Not only is it tough to keep your car clean right now, but this is the time of year where my patients’ allergies start acting up.
This post is dedicated to giving you all of the goods on the recommendations and exact protocols I have used for over 20 years for allergy support in my office for my patients. Many times my patients are able to swap out their over the counter medications for these natural alternatives. My hope is that if I can provide you any relief now or throughout the year then I’ve done my job!
So without further ado, let’s jump to my recommendations –
Feed Your Body – what you eat definitely plays a role in how your immune system functions – the biggest culprits that will knock your immune system down the fastest are sugar, alcohol, and the chemicals in processed foods. Instead opt to eat more veggies, fruits high in Vitamin C, quality proteins and stay hydrated.
Clean your Air – As deemed appropriate and possible, environmental changes may be advisable to minimize ongoing allergen exposures. Relatively straightforward changes include using a high efficiency particulate air (HEPA) air filters, house plants, and essential oils in the home. HEPA filters work to decrease the amount of allergens floating around your home by trapping airborne irritants such as pollen, dust, and pet dander. House plants can assist with air filtration – here’s a link to an entire blog post I wrote dedicated to that topic.
Rinse that Nose: A number of studies have indicated that saline nasal irrigation such as a netti pot can be useful in individuals with hay fever (acute rhinitis). A 2012 study looked at 10 research papers on the topic of saline nasal irrigation and found that saline nasal irrigation produced a “27.66% improvement in nasal symptoms, a 62.1% reduction in medicine consumption, a 31.19% acceleration of mucociliary clearance time, and a 27.88% improvement in quality of life”. Another over the counter option is a nasal wash kit – this one has been my favorite to use.
Supplement your System – There are a number of key nutrients needed to keep the immune system strong and assist with allergy symptoms during pollen season. I have created overall protocols that will support the system as well as protocols for those pesky allergy symptoms. You can click the link for each product to read more about the product and if you feel inclined, you can place an online order on our authorized website.
Allergy Support Protocols
Adult Allergy Support Bundle –– this protocol is ideally taken as prevention during allergy season.
We are excited to share the good news with you: Standard Process has released a number of their favorite herbal products on the website that are now available to purchase direct!
Due to an overwhelming number of requests we are excited to announce that on April 1st we will have an additional 27 MediHerb® formulas available for online purchase. The products range from herbs to support your prostate, hormones, menopause, bones, energy, blood sugar, metabolism, immune support and much more.
Andrographis Complex Ashwagandha Forte Bacopa Complex Berberine Active Black Cumin Seed Forte Bone Complex Broncafect® Burdock Complex Coleus Forte Cranberry Complex DermaCo DiGest Forte Eleuthero Ganoderma & Shiitake Gut Flora Complex Kava Forte Livton® Complex Nevaton Forte ProstaCo PulmaCo ResCo® Saligesic St John’s Wort 1.8g Tribulus Valerian Complex Viranon Wild Yam Complex