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
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!
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
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.
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.
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.
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.
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.
Qin, X. Etiology of inflammatory bowel disease: A unified hypothesis. World J Gastroenterol 2012 April 21; 18(15): 1708-1722.
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.
Rajendran, N., Kumar, D. Role of diet in the management of inflammatory bowel disease. World J Gastroenterol. 2010 March 28; 16(12): 1442–1448.
Rajasekaran, S. Therapeutic potential of curcumin in gastrointestinal diseases. World J Gastrointest Pathophysiol. 2011 February 15; 2(1): 1–14.
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
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.
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
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.
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!
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!
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!
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
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
Air and Water Pollutants
Certain Personal Care Products
Dyes and Paints
Household Cleaning Products
Pesticides and Insecticides
Preservatives and Additives
You become what you eat
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.
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.
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
Indigestion and other
Food cravings and
clarity (brain fog)
Skin issues – eczema,
acne, dark circles under the eyes
Joint or muscle pain
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.
Aids the body in metabolizing fat, protein, and carbohydrates
Helps transform many toxins into harmless agents
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
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
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
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
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
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
What the heck is metabolic detoxification
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
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!
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
Hormone Reset Detox is designed for balancing hormones and the 28 Day
Autoimmune Reset Detox is specially created for those with autoimmune
My hope is to provide you with easy, effective tools to help you liver YOUR. BEST. LIFE.
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.
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
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.