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A Daily Dose of Sunlight is Good For You!

Sunlight sometimes gets a bad reputation due to the fear of getting skin cancer and premature aging, which can be true. However, with a combination of healthy diet and exercise, a great deal of exposure to sunlight (preferably morning) can be highly beneficial to our body with its fantastic source of Vitamin D. This article will cover the positive effects of sunlight that you may not have heard before!

Mood Enhancer

Sunlight helps produce serotonin which is a chemical in our body that regulates mood and social behavior. In the morning, you can walk along the pathway or have your cup of coffee on your corridor before you get to work. This may come handy to boost your mood throughout the day.

Abundant in Vitamin D

Vitamin D is the most common vitamin ever to be associated with sunlight, and it’s a fact. A regular collection of Vitamin D protects our body from diseases such as breast cancer, multiple sclerosis, seasonal disorders, depression, and inflammation and it also promotes bone grown. Vitamin D is produced when the UV rays from the sunlight enter our skin thus creating a reaction resulting in the production of Vitamin D.

Immunity Booster

Bathing in good sunlight can protect you from a strain of flu and cold by invigorating your immune system’s T cells, and Vitamin D. Solar energy is not just for machines as they can also help combat infections and diseases.

Weight Control

A low serotonin count can affect your mood and most of the time when we feel sad; we tend to channel our emotions through eating. Sunlight helps improve our mood; therefore, the happier you are, the more in control you are with your body!

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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This is why we can’t have “rice things”

Arkansas passes “truth in labeling” act to prevent sale of Cauliflower Rice

In light of the growing trend and popularity of Paleo and Keto diets we are seeing more foods on the market like cauliflower rice, and almond milk.

This week Arkansas Governor Asa Hutchinson signed a “truth in labeling” bill into legislation that effectively prohibits manufactures from misleading consumers into thinking their products are something they are not.  This law will go into effect to protect Arkansas’ meat and rice producers.

“This law only affects people who want to deceive the public about how their food originated,” bill sponsor Rep. David Hillman told the Arkansas Democrat-Gazette . “And if you’re not trying to deceive the public, this will not affect you or any of the outlets who sell these products.”

The law, which takes effect 90 days after the 2019 session ends, will come with a $1,000 fine for every violation. Companies labeling non-rice as rice in food packaging will be liable for a $1,000 fine for each violation.

Arkansas is the sixth state to pass such legislation, and the only one to include rice. Missouri was the first state to pass legislation regulating meat substitutes.

Personally, I’m all for any type of labeling laws that will create more transparency and truth in what is EXACTLY in our foods, products and toiletry items.  We have a long way to go still on full and truthful labeling but this may be a step in the “rice” direction.

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

Chicken Cauliflower Rice Recipe – Keto and Paleo Friendly

Below is one of my favorite Cauliflower Rice recipes – this one is great if you love Asian inspired flavors.  This recipe substitutes coconut liquid aminos for soy sauce and cauliflower rice for the real thing so its low carb, paleo and keto friendly and if you leave off the Sriracha and egg it’s also AIP friendly too.  The links in the recipe are for the exact ingredients and tools I use in my own kitchen at home – Enjoy!

INGREDIENTS

  • 1 small head of cauliflower, riced
  • 1 tablespoon coconut oil
  • 1/2 cup onion, chopped
  • 1 pound uncooked organic chicken breast, cubed
  • 2 cloves garlic minced
  • 1/2 inch ginger, finely chopped
  • Salt and pepper, to taste
  • 1 tablespoon sriracha
  • 2 tablespoons coconut liquid aminos, divided (tastes like soy sauce)
  • 2 cups broccoli, cut into small florets
  • 2 tablespoons water
  • 1 egg
  • 2 stalks green onion, sliced
  • 1 teaspoon sesame seeds

INSTRUCTIONS

  1. Remove core and leaves from cauliflower. Cut into florets and place into food processor. Pulse until rice-like texture, set aside in large bowl. You can also use a bag of pre-riced cauliflower, if preferred. Approx. -4 cups.
  2. In skillet over medium heat, place coconut oil. When melted, add onion, garlic and ginger to pan and sauté until fragrant.
  3. Add chicken to skillet and sprinkle with salt and pepper. Sauté chicken until cooked through and golden.
  4. Pour sriracha and half of liquid aminos into pan to coat chicken.
  5. Add broccoli and water to pan and cover. Allow to steam for about 5-7 minutes, until it begins to soften.
  6. Place cauliflower rice in pan, sprinkle with a little salt and add remaining liquid aminos.
  7. Gently stir so cauliflower rice is coated. Continue cooking for about 10-15 minutes until broccoli is fork tender and cauliflower rice is soft.
  8. Push the cauliflower rice and veggies to the edges of the pan leaving a hole in the center. Crack the egg open in the center of the pan. Let it fry, breaking the yolk apart with a fork.
  9. Once the egg is completely cooked, gently mix it in with the cauliflower rice. Garnish with sliced green onions and sesame seeds, if desired.
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Energizing Tips For A Healthy Spring

After being exposed for months to the chills of the winter season, springing back into action can be challenging especially when your muscles and bones start to feel like they have not moved in ages! The secret is to take it slowly because overworking your body can weaken you further or may even cause possible injuries. In order to keep our body healthy for this season, journey with us as we introduce to you a series of techniques that are quick, easy, and effective!

Stretching is the key!

To jumpstart your body before starting your day’s activity, stretching can help increase your range of motion, flexibility, and blood flow. Start with the largest group of muscles which are the quadriceps and hamstrings. Both of these muscles are located in your thigh area which is why they need to be conditioned from inner, outer, back, and front. If these areas get stuck before even getting started, then you might have trouble moving your back.

After working on the thigh area, proceed with your back, arms, neck, and down to the calf and ankle.

Get enough sleep

Springtime can be longer compared to the other season, and aside from this, the change in temperature can affect your sleeping patterns as well as your health.

After getting back home from work, instead of checking on your social media or watching t.v, try reading a book or doing yoga. These types of activities release any forms of stress which help relax your mind and promote drowsiness. 

Food can also trigger insomnia especially those who have caffeine. Since you are still trying to get your body to sleep, cut-off the caffeine for now until you reach the sleeping time you deserve.

Don’t be too “Idle”

Wherever you are, at home or work, move away from your desk and start doing something active! Stretch your back, neck, and arms to avoid those nasty aches. There are loads of exercise you can do on your desk, and they can easily be found on the internet, an easy distraction instead of checking your social media right?

When you are at home, you can do laundry, re-arrange your living room, or clean up your closet, or take your pet for a walk.

This season has so much to look forward to, and as flora and fauna starts to bloom, we want you to blossom in the best way you can!

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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Here’s to Your Health AND your Heart

What you do today, will affect your heart health tomorrow.

Cardiovascular disease is a growing problem and financial burden costing the United States approximately 214 billion dollars a year.  Hypertension, or high blood pressure, is the most common form of cardiovascular disease.  Uncontrolled high blood pressure can lead to other health problems such as congestive heart failure, stroke, heart attack, and death.

Alarming statistics show that over the past 50 years, cardiovascular disease has been the number one cause of mortality in the United States, but 100 years ago it was not even ranked in the top ten causes of death.  In other countries that have diets lower in salt, cholesterol and fat people have a lower incidence of cardiovascular disease.  Most high blood pressure has no identifiable or secondary cause and is considered essential hypertension.

Some causes of essential hypertension include obesity, congestion of the liver, kidneys, or gall bladder, stress, and adrenal fatigue, hypothyroidism, high alcohol consumption, food allergies, and unbalanced essential fatty acids.  Only a qualified healthcare professional can test for the causes of high blood pressure and put you on a specific protocol that would best suit your needs, but the following are tests and recommendations to consider with your healthcare provider.

Tests to check for the causes of hypertension

  • Lipid profile:  Many people with high blood pressure and cholesterol have been linked with thyroid problems as well
  • Complete thyroid profile
  • Liver enzyme profile
  • Fatty acid blood profile:  breaks down the ratio of omega 3-6-9 and determines what specific nutrient(s) you are lacking

Steps that may help naturally control hypertension

  • Aerobic exercise:  at least 30-60 minutes 3-7 days per week
  • Detox programs:  These can help with clearing out the kidneys, liver, and gastro-intestinal system of any congestion and aid in weight loss (only do with the permission and guidance of a qualified healthcare professional)
  • Replace regular table salt with a sea salt
  • Increase intake of calcium, potassium, antioxidants, CoQ10, and essential fatty acids but make sure that you receive these nutrients in a food based formula, not from synthetic supplements.
  • Learn relaxation and stress management techniques
  • Herbs that are heart helpers include Hawthorne, Coleus, and Garlic.

Already taking a prescribed Statin drug?  Recent research has shown that they upset the omega 3-6-9 ratios and they rob the body of CoQ10, which can then lead to fatigue and shortness of breath.  These individuals need to make sure that they are replacing the CoQ10 with food based supplements and making sure that their omega 3-6-9 ratios are balanced.  It is never too late to begin the journey of eating your way to a healthy heart.

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New Year, New You

Ring in the New Year with a Weight Loss and Detoxification Program

After the last few months of holiday festivities, overindulgence in the form of food, alcohol, and stress can be at the forefront of our minds.  With the New Year upon us, many people vow to change their lives and lose weight, drink less, and meditate more.  One avenue that most people do not consider after a period of overindulgence is detoxification to rid the body from the chemicals and impurities that accumulated over the holiday season.

Detoxification is defined as the metabolic process by which toxins are changed into less toxic or more readily excretable substances.  It can be compared to the “junk drawer” that most people have in their home.  Over time, more items collect in the junk drawer until it cannot even be opened anymore.  Your body collects junk in the same way with the food you eat, the water you drink, and the air you breathe.  This junk consists of pesticides, pollutants, preservatives, heavy metals, chemicals and caffeine.

The liver, kidneys, gastrointestinal system, and lymphatic system are all in charge of the handling and excreting of toxins from the body.  If these organs are overburdened, they can become inefficient just like a clogged air filter might.  Signs of toxicity include weight gain, fatigue, poor digestion, difficulty sleeping, food cravings, mental fog, dark circles under the eyes, moodiness, and low libido, just to name a few.

Many detoxification programs exist.  Here are a few key steps to follow when choosing the right program for you:

  • Always check with a licensed healthcare professional before you begin a detoxification program because people with certain diseases like diabetes, need to be monitored especially well while detoxifying.
  • Make sure that the program is made from food and is free of preservatives, chemicals, and artificial sweeteners and ingredients.
  • It is usually better to perform a detoxification program that is gentler on your body, so choose one that lasts for more than a day or two.
  • Buddy up…When you complete a detoxification program with a friend or family member it helps to stay focused and the results are usually more significant.

After the completion of a detoxification program, most people experience increased energy, improved health, weight reduction, improved digestion, clearer thinking, and removal of food addictions.  With all of these improvements the New Year can definitely begin the start of a New You!

Did you know that Dr Stephanie has created her own online detox program?  Her comprehensive step by step system will walk you through a 28 Day Hormone Reset Detox – Want to find out if it’s right for you?  Check out the program link here.

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What Should I Eat?

I am asked at least on a weekly basis, “What should I eat to maintain or improve my health?”  Although the answer to this question can be very specific for each individual’s needs, there is definitely an underlying theme for all of us in order to eat for health and wellness. 

The first and most obvious answer is EAT! The harder follow up question is WHAT DO I EAT?  To put it simply, we need to eat REAL FOOD, meaning foods that are free of preservatives, artificial flavors, dyes, colors, sweeteners, etc.  Many of these preservatives and additives have been shown to have undesirable effects on us like hyperactivity, increased heart beats, decreased energy, and much more.  Unadulterated foods like fruits, vegetables, pure dairy, butter, meat, fish, are all great places to start.

The beautiful thing about Charleston, South Carolina is that we have many outlets for us to enjoy where we can purchase unadulterated foods.  These include farmer’s markets, health foods stores, CSA’s (community supported agriculture), and even most big chain grocery stores are now carrying local and/or organic food choices.  There are also many chemical free farms in the area that you can drop by and even pick your own fruits and veggies.  For example, I love going blueberry picking at the beginning of summer.  I freeze them and use them throughout the year; this is a great way for me to support local business as well as receiving a high quality product at a reasonable price!

When shopping the grocery stores, I also suggest shopping around the perimeter of the store; meaning that you do not purchase anything that is in the aisles as these are where most grocery stores keep all of the processed foods.  By shopping the perimeter, you will find fresh fruits, vegetables, fish, meats, seafood, dairy, and eggs.

So to reiterate, get out of your house this summer and travel to one of the many local farmers markets in your area, or take a family outing to visit a local farm and pick your own fruits and vegetables.  You will see a difference not only in taste, but also in your bank account and most importantly, your health.

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.