Summer season is here and you know what that means?!? PEACHES – I love this summer time fruit and one of my favorite ways to have peaches is in my smoothies. The sweet and summery goodness of peach is more than just a culinary treat to the world. Let’s unwrap the health benefits of this fruit with my delicious smoothie recipe for your indulgence!
Sweet and Hydrating
This fruit is a good supplement to your daily hydration needs. It contains 85 to 89 percent water, a perfect way to satisfy both your thirst and palate at the same time.
Optimized with Fiber
Eat the whole fruit to maximize the fiber content which is good for digestive support and regulating sugar levels. One-medium sized peach contains 3 grams of fiber when you include the skin.
Your Vitamin C Buddy
Unlikely it may seem, but the peach is going for the citrus fruit gig. This fruit contains 10 milligrams of vitamin c for every medium-sized peach which are about 13 percent of your recommended daily intake. Vitamin C is a powerful antioxidant known to protect your body against oxidative damage.
While Vitamin A is known for keeping your skin and eyes healthy, it is also a primary nutrient that keeps your organs and gut lining healthy thus, fending off the pathogens that we absorb through food.
Whether you are going for a vacation or just taking a stroll along the neighborhood, it is essential to wear sunscreen during the day to protect your skin from the harmful rays of the sun. According to one study, excessive exposure to UV rays that are received from the sun may cause skin cancer, and this gives us more reason to start lathering our skin with some protection.
Not all skin types are the same; some people are sensitive to a particular ingredient which is why choosing the right sunscreen can be tricky. There are also ingredients which can cause harm rather than help which is why for this article, we are going to focus on what ingredients should be AVOIDED in a sunscreen.
This ingredient has been associated with breast cancer, and they also disrupt the hormones. They are not just used in sunscreen, but also in other skincare products as well.
Titanium dioxide nanoparticles
These nanoparticles can absorb the sun’s radiation, and when they slither into the system, it can cause inflammation. Titanium Dioxide can also cause lung damage and is a potential carcinogen.
A form of Vitamin A which can be useful for the skin because of its anti-aging effects but when it comes to contact with sunlight, it can cause damage such as tumors or skin lesions.
These chemicals are supposed to help the sunscreen to penetrate our skin, even more, when it is exposed to sunlight. But when they enters our body, they can damage the endocrine system and distort the hormones. The chemicals to watch out for under this category are oxybenzone, avobenzone, octisalate, octocrylene, homosalate, and octinoxat.
Not all products that promise protection are safe, and we are thankful for this generation because of the vast information and advanced technology that supports the research of the people from the skincare division keeping the consumers safe and healthy.
Finally, the Environmental Working Group has created a sunscreen database where you can look up how your current sunscreen scores as far as toxic chemicals goes. Or you can also you that site to search for a better brand for yourself and your family.
Summertime is here and I love all of the summer bounties that surround us during these months. One of my favorite treats is watermelon – I love it raw, grilled, in beverages, you name it.
This month I wanted to recreate a childhood treat of mine and combine it with my love of this yummy fruit – Instead of using the powdered chemically-laden mixes, opt for this fresh, quick and easy recipe.
Being stuck inside these past few months has given many people pause to examine ways to re-engage in hobbies as well as be active outdoors while still maintaining social distancing standards. Gardening is one of those hobbies currently on the rise.
Gardening is more than just digging in the dirt, carrying pots, and planting seeds; it is an art and a science as well. Many people do not recognized the numerous benefits that you can reap in planting these green and colorful patches! For some, gardening is a way for them to relax, restore, and renew their outlook in life while others use this hobby as an additional holistic food source.
Here are the benefits of gardening in the mental and physical aspects of your life.
Exercise for the Win
Just by walking while carrying pots of plants is already a form of cardio exercise and core training for balance. Depending on the weight of the load, pushing a wheelbarrow is a good form of strength training and can also improve your grip and strength in the lower arms.
Pushing, gardening, trimming the hedges, they might sound simple but they can leave you out of breath and 10 minutes of it, at least once a day, can help protect you from high blood pressure and other cardiovascular diseases.
Bye Bye Blues
Let there be light, in your life! Soak up all those Vitamin D but make sure to cover your skin with a reliable sunscreen. Vitamin D helps our body to absorb calcium and it also boosts our immune system and blocks depressive mood.
After a long day or week at work, gardening at last 30 minutes or an hour can diffuse your anxieties and stress. Vitamin D alone can already help improve your mood but more than that, gardening also gives you a sense of purpose and puts your priorities in perspective.
If you have been experiencing a major setback in your life, gardening can spark a sense of hope and optimism within you.
Preserving the Environment
Gardening is also a way for us to give back to Mother Nature and in return, it helps us back. Plants are known to purify carbon emission preventing global warming and they produce oxygen which is very important to humans. The root system of the plants helps prevent erosion by keeping the soil in place. Aside from providing shade and beautifying our surroundings, they also shield our garden from the outside world giving as tranquility and privacy.
One of the best ways you can do in order to enjoy gardening is to invite your friends over and do it together. It is fun, interactive, less expensive, and therapeutic!
Cheers to growing some veggies, herbs or plants this summer!
Water is essential, universal, and 60% of the adult body is made up of it, which is why it is important to drink lots of water every day. It also protects your brain and internal tissues and lubricates your joints for better movement. Not drinking enough water can affect your overall health. Observe the color of your urine, if it is amber, then that means you are not getting enough water. If it’s the color of straw, then you’re good to go!
Remembering to drink water can be difficult because we live in a fast-paced and overbooked environment, especially when we are at work, and there are more tempting foods that we prefer over water such as soda, juices, energy drinks, and coffees. So, juggling these two things at the same time makes water less of a priority which is alarming.
Here are a few smart ways to remind yourself of drinking more water during this summer heat wave!
Add it to your everyday routine
Jumpstart your day with a glass of water and don’t just stop there, include a glass of water before or every after your daily regimen. Incorporating these routines will allow you to trick yourself into drinking more water and the best thing about this is, you wouldn’t even know that you have already achieved the required number of glasses a day!
Mark your water jug with time-oriented goals
Buying yourself a water bottle is the best way to never forget yourself from drinking water. Create your own drinking goals by marking your water bottle with the amount of water that you need to drink at a certain time. There are even bottles with time markers on them to help you out!
Through this, you’ll be more motivated to drink water because it would be like a game of track and field and those time you labeled are the laps. Buy a high-quality water bottle or if you want an eye candy, buy those with fancy designs but do not compromise the quality of it.
Ring the alarm!
Still can’t remember drinking your water? Schedule a few alarms on your phone and buzz it with your favorite song! Don’t go for the regular annoying alarm tone. Setting it with a great song will motivate you to hydrate more.
Munch your water
There are plenty of foods that are rich in water and their water content may not be enough to suffice your daily water needs but eating these foods can help you fill in those gaps that you missed. You can eat them as a snack in between your breaks and these foods include strawberries, watermelon, cherries, grapes, apricots, zucchinis, lettuce, cucumber, and more!
Level up your water experience
If drinking plain water is too bland for your taste, you can boost its flavor without adding a spoonful of sugar. Drop a few cucumber slices or add some ice cubes with frozen lemon slices into your water bottle for a splash of zing! If you want more spice, you can opt for herbs or ginger, or you can combine both. We also love the experience of sparkling water to add a little bubbly to your life!
Go the EXTRA mile by using a fun or crazy straw! We love using stainless steel and bamboo ones that can be reused over and over again. The great about using a straw is that it’ll trick your mind to sip and sip without realizing that you have already drunk a generous expanse of water.
Water can exactly change your life, and whatever activities you’ll do just to remind yourself to drink more water, do it because, at the end of the day, it’s all about you facing life with good health and feeling better!
I hope you enjoyed last month’s fantastic ready by Dawson Church. This month I have chosen a book that works well with what we just read. Even though this is not a newly published book, I wanted to include it for July because in the last few weeks, I’ve recommended it to at least 5 different patients, so the information is still vital and needed to help in the healing process for many.
We’re going to kick off our July month with Louise Hay’s book, “Mirror Work.” We all know that healthy and healing involves factors like nutrition, clean water and exercise, but clearing the issues that many of us have on loving ourselves is sometimes the final step that needs to be achieved in order to truly be complete.
Louise Hay does a fantastic job in helping us discover and cultivate self love over a 21 day journey. This will be a great read if you need the help or even just a reminder and pick me up 🙂
Instead of having an in person book club, we’re going to create a virtual one via my Facebook group – see below for details. This way anyone in the world can join us and you can do it all at your own leisure.
I truly hope you enjoy the book and will dive into the discussion with us to create a community conversation!
Steps to Join the Book Club: (It’s free so why not?)
1) Purchase this months book here 2) Like and Follow my Facebook Group here so you can participate and follow along in the discussion – 3) Read the book. 4) Join the Facebook event here for this month’s discussion. 5) Answer the questions I’ll pose about the book and join in the conversation!
Email us with any questions or issues you may have at support@DrZgraggen.com
Since its publication in 1984, Louise Hay’s international bestseller You Can Heal Your Life has sold over 40 million copies worldwide. Now, in MIRROR WORK: 21 DAYS TO HEAL YOUR LIFE, the popular teacher and author offers the first book dedicated to her signature practice for personal transformation.
The Mirror Principle, one of Louise’s core teachings, holds that our experience of life mirrors our relationship with ourselves; unless we see ourselves as loveable, the world can be a dark and lonely place. Mirror work—looking at oneself in a mirror and repeating positive affirmations—is Louise’s powerful method for learning to love oneself and experience the world as a safe and loving place.
Like her successful video course, Loving Yourself, MIRROR WORK lays out a 21-day program of teachings and exercises to help readers deepen their relationship with themselves and live a joyous and fulfilling life. “Doing mirror work,” Louise tells readers, “is one of the most loving gifts you can give yourself.” Each of the 21 days is organized around a theme, such as monitoring self-talk, overcoming fear, releasing anger, healing relationships, forgiving self and others, receiving prosperity, and living stress-free.
The daily program involves an exercise in front of the mirror, affirmations, journaling, an inspiring Heart Thought to ponder, and a guided meditation. Packed with practical guidance and support, presented in Louise’s warmly personal words, MIRROR WORK—or Mirror Play, as she likes to call it—is designed to help readers:
• Learn a deeper level of self-care
• Gain confidence in their own inner guidance system
• Develop awareness of their soul gifts
• Overcome resistance to change
• Boost self-esteem
• Cultivate love and compassion in their relationships with self and others
In just three weeks, the reader can firmly establish the practice of Mirror Work as an ongoing vehicle for positive growth and self-care, and a path to a full, rich life.
Let’s use this summer to learn more about our bodies, our health and easy ways to improve them both!
Welcome to the summer of education – So many of my patients and followers ask for resources and education to learn how to empower themselves and take charge of their own health. So I thought I’d take this summer to introduce you to some of my favorite reading and resources. I’ll even be starting a monthly book club where we can read a book as a group and start some lively discussions!
My first block of resources is focused on the Standard American Diet, how we botched it up, how to get back in check with what we’re eating/growing/producing and the drug companies that are making a fortune off of our misfortune.
Check out the list and see if any resonate with you to check out – If you’ve already read a few on the list let me know in the comments or comment on which one you’re going to read (you know for accountability 😉
Grow your own, grab
some at your local Farmer’s Market, Local CSA Farm or even the Organic
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!!