Grow your own, grab
some at your local Farmer’s Market, Local CSA Farm or even the Organic
Produce section
As the farmer’s markets are getting into full swing and
everyone gets their gardens planted, this is a great time to talk about adding
more veggies into our diets. I know, sometimes you get sick of hearing ‘eat
more vegetables’ but without them you’d end up sick and we definitely don’t
want that. The reason it’s so often repeated is simple–they pack a nutritional
punch. A variety of vegetables in your diet will ensure adequate fiber (while
skipping the grains) which keeps you feeling full (and less prone to snack on
the bad stuff.) And, of course you know about all the vitamins and minerals,
but did you know there’s a whole bunch of veggies that give you protein too?
Kale, for example.
But in case you need further motivation to ‘go green’ , cruciferous
veggies like broccoli, kale, bok choy and cabbage also supply important
nutrients the liver needs to help clean toxins out of the body. Garlic is
also detoxifying to the liver and the kidneys, plus it’s great for heart
and circulatory health.
When it comes your food – you are what you eat and quality does
matter! Homegrown and local, farm grown is best. Even if your local farmer
is not certified organic you can usually ask the farmer how it was grown
and if he uses herbicides, pesticides or chemical fertilizers. You’ll
often find small, local farmers have higher quality and freshness standards
than certified ‘organic’ produce at your grocery store but the USDA
certification is just too costly for him (or her.) Get to know your farmer…and
your food. Your health will thank you for it.
But, however you do it, getting more vegetables into your daily diet is essential to good health. Salads for lunch are a good start. But challenge yourself to find more ways to sneak them in. My favorite breakfast is eggs with sauteed spinach. In the summer, we put vegetables on the grill in a saute pan or skewer them as kabobs.The addition of more greens (and yellows, reds, oranges, even purples) into your diet will guarantee better results with your health improvement program, and you may be pleasantly surprised at how much you actually enjoy them!!
You are
exposed to toxins Every. Single. Day. There are approximately 80,000 chemicals registered for use in the U.S., and 800,000,000+ pounds of herbicides are used yearly on our
crops. 1-3 The Centers for Disease Control and Prevention reports
that hundreds of these chemicals are present in our bodies. Research shows that
certain chemicals may affect our immune, endocrine, nervous, and reproductive
systems.
In
fact, your body produces its own toxins, or waste known as endogenous toxins,
simply by functioning. Your body also encounters external (exogenous) toxins,
or chemicals made outside of your body. They are in the air you breathe, the
food you eat, the water you drink, and the products you touch.4,5
External Toxins
Air and Water Pollutants
Cigarette Smoke
Certain Personal Care Products
Dyes and Paints
Heavy Metals
Household Cleaning Products
Pesticides and Insecticides
Preservatives and Additives
Trans Fats
Internal Toxins
Ammonia
Carbon dioxide
Free radicals
You become what you eat
The
typical America diet favors processed foods that tend to be high in refined
sugar, trans fats, and salt. Processed
foods often contain pesticides, artificial ingredients, and genetically
modified organisms that can contribute to toxin build up in the body.6
Exposure to these toxins can overburden
your system’s natural ability to detoxify.
Reducing
your toxic burden can reduce your odds of asthma, cancer, Alzheimer’s,
infertility, hormonal and period problems and so much more. Reducing your toxic
load can help you lose weight, restore your energy levels and balance your
hormones. It can help you conceive a healthy baby and raise a healthy child.
When
the body is overloaded with toxins, these toxins cannot be eliminated from the
body and they slow down cellular function. This translates to decreasing your
body’s function; the brain won’t fire as quickly so you become foggy and forgetful.
This can mean you gain weight or feel tired and/or unmotivated. Many people experience symptoms of toxicity
but don’t recognize what these signs really can mean. How many of the symptoms below do you have?
Symptoms of Toxin Exposure
Fatigue or difficulty
sleeping
Indigestion and other
gastrointestinal upset
Food cravings and
weight gain
Reduced mental
clarity (brain fog)
Low libido
Skin issues – eczema,
acne, dark circles under the eyes
Joint or muscle pain
Headaches
Female hormone
disturbances
Sinus issues
Water retention
Bad breath
Insomnia
Your Organs of Detoxification
My 28 day Reset
Detox Programs are designed to stimulate specific detoxification organs in
the body—the liver, kidneys, and intestines. With help from these organs, your
toxic load can decrease, and your body can concentrate its energy on detoxifying
and cleaning up. This can help you achieve optimal health by cleansing your
body from the inside out. The goal is to
learn how to enhance your body’s ability to detox and remove these toxins on a
daily basis. No matter where start, everyone can benefit from a detox program.
Liver
Filters toxins
Aids the body in metabolizing fat, protein, and carbohydrates
Helps transform many toxins into harmless agents
Kidneys
Filter waste and excess fluid from the blood
Regulate and release the right balance of sodium, phosphorus, and potassium for the body to function properly
Small Intestine
Digests food so that nutrients can be absorbed into the blood and transported to the liver
Provides a barrier that blocks toxins from the rest of the body
Large Intestine
Absorbs water and electrolytes, forming waste that is excreted from the body
Produces antibodies for gastrointestinal health
Contains bacteria that create fatty acids and some vitamins for extra nutritional support
Why you may not be losing
weight
If your
body can’t release toxins through your intestines (poop) or kidney (urine) then
they can be deposited and stored in the body.
Over months, years, or even decades these can build up in the body and
create havoc.
One of
the most common sites for us to deposit toxins is in our fat cells since many
of the chemicals in today’s environment and food are lipotrophic, meaning that
they LOVE
FAT. The challenge is that we
have to release those stored toxins from the fat cells before the fat cells can
shrink. This is one reason why you may
have been eating better and working out more but still seeing NO weight loss results.
Where We Store Toxins
Fat Cells
Bone Marrow
Joints
Liver
Blood
Muscle
Central Nervous
System
What the heck is metabolic detoxification
anyway?
Metabolic
detoxification is your body’s natural process of neutralizing and eliminating
toxins from your body. This three-phase
process unlocks fat-soluble toxins and converts them to a water-soluble state
that is easier for your body to remove. Your body needs key nutrients and
phytonutrients to support each of these phases.
Three phases of metabolic
detoxification
Phase I: Unlock – Stored fat-soluble
toxins transform into an “unlocked” state that is more water-soluble, and in
many cases, more toxic than its original form.
The foods and supplements recommended in the 28 day Reset Detox programs
deliver nutrients that activate enzymes required for Phase I reactions. It also
supplies antioxidants that reduce stress on your body, such as tissue damage
sometimes caused by these enzyme activities.
Phase II: Neutralize – The highly toxic
substances produced in Phase I convert to non-toxic molecules and become even
more water-soluble. The foods and supplements recommended in the 28 day Reset
Detox programs supply key nutrients and amino acids needed to support Phase II
enzymes. These enzymes enhance the water solubility of toxins.
Phase III: Eliminate – Water-soluble
toxins leave your cells, and your body eliminates them. The foods and supplements
recommended in the 28 Day Reset Detox programs provide your body with
plant-based fiber and water, which aid in toxin elimination.
A Simple, Effective Answer is HERE!
You can
create more efficiency around detoxification by modifying your daily food
choices, and habits to support your body’s natural ability to detoxify. If you are experiencing any of the symptoms
listed above or feel like it’s just time for a reset, I encourage you to check
out my signature 28 Day Reset Programs. The
28 Day
Hormone Reset Detox is designed for balancing hormones and the 28 Day
Autoimmune Reset Detox is specially created for those with autoimmune
issues.
My hope is to provide you with easy, effective tools to help you liver YOUR. BEST. LIFE.
Cheers,
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.
Michael N. Antoniou et al., “Concerns Over Use of Glyphosate-Based Herbicides and Risks Associated with Exposures: a Consensus Statement.” Environmental Health 15, no. 1 (2016): 1-13. https://doi.org/10.1186/s12940-016-0117-0.
Romilly E. Hodges and Deanna M. Minich, “Modulation of Metabolic Detoxification Pathways Using Foods and Food-Derived Components: A Scientific Review with Clinical Application,” Journal of Nutrition and Metabolism (2015): 16. http://dx.doi.org/10.1155/2015/760689.
Ian A. Myles, “Fast Food Fever: Reviewing the Impacts of the Western Diet on Immunity,” Nutrition Journal 13 (2014): 1. https://doi.org/10.1186/1475-2891-13-61.
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.
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!
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.
In skillet over medium heat, place coconut
oil. When melted, add onion, garlic and ginger to pan and sauté until fragrant.
Add chicken to skillet and sprinkle with salt
and pepper. Sauté chicken until cooked through and golden.
Pour sriracha and half of liquid aminos
into pan to coat chicken.
Add broccoli and water to pan and cover.
Allow to steam for about 5-7 minutes, until it begins to soften.
Place cauliflower rice in pan, sprinkle
with a little salt and add remaining liquid aminos.
Gently stir so cauliflower rice is coated.
Continue cooking for about 10-15 minutes until broccoli is fork tender and
cauliflower rice is soft.
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.
Once the egg is completely cooked, gently
mix it in with the cauliflower rice. Garnish with sliced green onions and
sesame seeds, if desired.
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.
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.
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.
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.
