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Health Benefits of Lime

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!

Ultra Immunity

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.

Healthy Skin

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.

Non-Alcoholic Mojito

Ingredients:

  • 1 lime
  • 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

Direction:

  1. Gather the ingredients.
  2. 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.
  3. Add the mint, tearing each leaf into smaller pieces, and muddle gently to release the herb’s essence.
  4. 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.
  5. Garnish with the reserved lime wedge and a sprig of mint. Serve and enjoy.

Adapted from The Spruce Eats

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Health Benefits of Fig

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!

Healthy Digestion

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.

Anti-Parasitic

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.

Fertility Fruit

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.

Strong Bones

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

Ingredients:

  • 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

Directions:

  1. 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.
  2. 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.
  3. 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.

Adapted from Veggies and Gin

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Health Benefits of Lychee

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.  

Smooth Digestion

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

Ingredients:

  • 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

Direction:

  1. 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.
  2. Combine all of the other ingredients in a blender and puree until smooth. Transfer to a container and place in the refrigerator to chill.
  3.  About an hour before serving, place it in the freezer. Add some of the tapioca pearls to the cooler before serving.

Adapted from Olives For Dinner

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Free Gift with Detox Purchase

HAPPY NEW YEAR!

I have been using Standard Process and MediHerb supplements both personally and with my patients for over 20 years and the 21 Day Purification Program has been an integral part my practice.  In assisting 1000’s of patients with this program over the years, I know that sometimes it helps to have a little guidance, tips, and extra recipes to keep you on track with the program. 

I have spent the last few months creating a FREE online resource for all of our patients and customers to use with the detox program.  I have created an online, self-guided program that will walk you through the 21 day purification program step by step. 

My goal in creating this program is to provide the perfect self-study course to compliment your detox program.
 I’ve taken everything I’ve learned from over 18 years in clinical practice working with 1000’s of patients and channeled it into a comprehensive, step-by-step implementation of the 21 day purification program that not only teaches you the high level theory, but the actual EXECUTION of how you can do the same. 

Want to see what is included with this amazing bonus?  This link here lists all of the program perks and info and the step by step instructions on how to redeem access to the free program!  

https://drzgraggen.com/purification-program-bonus/ 

 When you purchase your 21 Day Purification Program kit through my office’s authorized website, you’ll receive my online program ABSOLUTELY FREE!  You can also order via phone – 843.214.2997

 Just forward a copy of your order number or receipt to us at support@drzgraggen.com and we’ll email you back with the details needed to access the course.

 I can’t wait for you to jump in!21 Day Purification Kit

Our 21-day purification program helps patients purify, nourish, and maintain a healthy body and weight. We offer eight different purification product kits based on the preferred protein and fiber choice.

Included in the program are:
1 SP Cleanse–purification
2 SP Complete, SP Complete Chocolate, SP Complete Vanilla or 2 SP Complete Dairy Free–nutritious supplement shakes
2 Gastro-Fiber or 2 Whole Food Fiber–fiber support
1 SP Green Food–phytonutrients
1 patient purification program guide
1 recyclable bag

Click this LINK to learn more about the 8 different kits or to purchase.

Yours in Health,

Dr. Stephanie Zgraggen, DC, MS, ACN, CNS, CCN
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Health Benefits of Rosemary

Rosemary is a well-known culinary aromatic and its usage stretches far beyond the kitchen due to a myriad of health benefits. As the health industry continues to push its research on safer alternative medicine, rosemary is no exception as one of the best candidates in this matter. In fact, more companies are manufacturing this herb in different forms from essential oil to capsules. 

Here are the health benefits of rosemary:

ANTI Power

Sometimes, anti has a negative connotation but in this case, this is what makes this herb highly potent due to its antioxidant, anti-inflammatory, and anti-microbial abilities. The antioxidant and anti-inflammatory prowess of rosemary is largely ascribed to polyphenolic compounds like rosmarinic acid and carnosic acid which help protect your body from oxidative damage and inflammation.

Memory and Mood Enhancer

Drinking rosemary tea or inhaling the scent of this herb can boost your mood and reduce anxiety. Moreover, rosemary extract helps balance out the good bacteria in your guts and reduces inflammation in your hippocampus, a part of your brain that is linked to your memories, learning, and emotions.

Regulates Your Blood Sugar

An unhealthy level of blood sugar can affect numerous sections of your body such as the eyes, kidneys, heart, and nervous system. This is why it is imperative to monitor your blood sugar level.  

Rosemary contains carnosic acid and rosmarinic acid which promotes the absorption of glucose into muscle cells, lowering blood sugar.

Festive Rosemary Beet Phyllo Bites

Ingredients:

  • 1 jar (16 ounces) whole beets, drained and chopped
  • 1 tablespoon olive oil
  • 2 teaspoons minced fresh rosemary
  • 1 teaspoon grated orange zest
  • 2 cups fresh arugula, torn
  • 72 frozen miniature phyllo tart shells
  • 3/4 cup crumbled feta cheese

Directions:

  1. Pat beets dry with paper towels; place in a small bowl. Add the olive oil, rosemary and orange zest; toss to combine.
  2. Divide arugula among tart shells; top with beet mixture. Sprinkle with feta cheese.

If you’re gluten-free and want a great recipe to make your own GF phyllo dough check out this link.

Adapted from Taste of Home

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Health Benefits of Turkey

Thanksgiving is right around the corner and do you ever wonder why turkey is the most served food during this special occasion? It actually traces back to the 19th century when the turkey become a favorite first because it was plentiful and second because hens and cows were more useful for their produce (eggs, milk) rather than their meat; and third, a single turkey can feed a whole family. 

Beyond the bountiful history of this food is a flock of nutrients waiting to be discovered including a healthy turkey recipe! 

Reinforces your Immune System

Turkey is rich in selenium, an antioxidant that promotes a healthy heart and thyroid. 

Source of Protein

Aside from reinforcing your muscle growth, this abundance in protein also assists in regulating insulin levels and preventing fatigue.

Sleep inducing

Ever wonder why after a hefty bite of turkey makes you feel sleepy? That’s because this meat is rich in the amino acid L-tryptophan which promotes serotonin and melatonin. So if you are having a hard time sleeping, you might want to have a mouthful of turkey-enriched food beforehand. 

Improves Vision

Not recognized for vision like carrots or squash but turkey can help improve your eyesight and protect your eyes from cataracts due to the zinc and the B-vitamin Niacin. 

Slow-Cooker Turkey Chili with Butternut Squash

Ingredients

  • 1 pound lean ground turkey
  • 1 (28 ounces) can no-salt-added organic crushed tomatoes
  • 1 (14 ounces) can organic kidney beans, rinsed
  • 1 large onion, diced
  • 4 cups cubed butternut squash
  • 1 cup water
  • ¼ cup tomato paste
  • 3 tablespoons chili powder
  • 1 tablespoon ground cumin
  • 1 tablespoon finely chopped fresh garlic
  • ½ teaspoon ground cinnamon
  • ¾ teaspoon salt
  • ¼ teaspoon cayenne
  • ½ cup sliced scallions, for serving
  • Hot sauce, for serving

Directions

  1. Coat a large nonstick skillet with cooking spray; heat over medium-high heat. Add turkey and cook, breaking it up into chunks, until no longer pink, 5 to 6 minutes. Transfer to a 5- to 6-quart slow cooker.
  2. Add tomatoes, kidney beans, onion, squash, water, tomato paste, chili powder, cumin, garlic, cinnamon, salt and cayenne to the slow cooker; stir to combine. Cover and cook on High for 4 hours or Low for 8 hours.
  3. Remove lid and stir to combine. Serve hot, topped with scallions and hot sauce, if desired.

Adapted from eatingwell.com

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Health Benefits of Beets

What lies beyond the fertile ground is a purple root vegetable filled with valuable nutrition and detoxifying properties that every single person on this planet can surely love!

It’s time to uproot the secrets of beet and uncover a special recipe inside this article.

Anti-Cancer Pigment

Beets or Beetroot is rich in a purple-crimson pigment called betacyanin. This agent is a powerful asset of the plant as it can suppress the development of cancer including bladder cancer. 

Anti-inflammatory

The betacyanin in beets remains one of the mightiest antioxidants in a vegetable due to its high anti-inflammatory and antioxidant properties which protects cells from damage that can cause heart disease and cancer.

Energy Support

Looking for a shot of energy boost? Well, beat it because beetroot is the answer! The nitrate in beetroot helps deliver more oxygen to the muscles, therefore, it will help the muscles to recover faster. 

Digestive Support

Beets are a wellspring of glutamine, an amino acid that is crucial in maintaining and keeping our digestive system healthy. It is also abundant in fiber which keeps the bowel movement smooth and supports the beneficial bacteria that surrounds the gut.

Don’t like to eat beets?  If you’d like to get the benefits of beets without the taste, my favorite go-to beet supplement is Betafood by Standard Process – I use this to help support the liver and as a part of my protocols for my athletes to assist with endurance!

Mushroom and Root Vegetable Stew [Vegan, Gluten-Free]

Ingredients:

  • 1 chopped onion
  • 4 Chioggia beets
  • 4 yellow beets
  • 4 red beets
  • 2 carrots, cut into pieces
  • 5 Jerusalem artichokes
  • 1 tablespoon tomato paste
  • 2 bay leaves
  • 1 cup of red wine (vegan)
  • 6 cups of vegetable stock
  • A pinch of salt
  • 15 mushrooms of your choice
  • Parsley, for garnish

Directions:

  1. Start by finely chopping the onion and fry over medium heat in a heavy saucepan.
  2. Peel and cut the beets, carrots, and artichoke. When the onions are lightly browned add the beets, carrots, and artichoke and fry for a few minutes. Add the tomato purée and stir, then pour over the wine and broth. Let simmer for 40 minutes.
  3. Wash and cut the mushrooms into fine pieces. Fry in a frying pan, without oil first, and then when the mushroom water cooks out (takes a few minutes), pour in a little vegetable oil and fry so that they get a nice golden color.
  4. Taste the stew and add salt and pepper, if needed. Garnish with parsley and fried mushrooms.

Adapted from One Green Planet

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Health Benefits of Salmon

This fish has lured people’s palate across the globe through its soft texture, delicate flavor, and versatility when served on a plate. Beyond its culinary wonders, let’s journey to discover the nutritional value of this amazing and healthy food.

Repairs damaged tissues

Salmon is abundant in protein, a significant nutrient in building muscles, cartilage, bones, blood, and skin. Protein also supports building and restoring damaged tissues when injured, maintains muscles, cartilage, bones, and promotes metabolic rate. 

Amplifies Brain Health

In association with Vitamin A, Vitamin D, and Selenium, the high levels of DHA, salmon boosts brain function keeping your memory and concentration sharp. 

Protection Against Joint Inflammation

Aside from its heart-friendly properties, Omega-3 Fatty Acids are known to alleviate joint inflammation. Salmon also contains a bioactive peptide called calcitonin which helps regulate, increase, and stabilize collagen synthesis in human osteoarthritic cartilage. So say goodbye to wrinkles with this yummy food.

Powered With Antioxidants

promotes healthy cardiovascular health, immune system, anti-inflammatory, and protection from neurodegenerative diseases.

Another antioxidant present in salmon is Vitamin A and it preserves the quality of your skin and protects your eyes from age-related macular degeneration (AMD) symptoms.

Salmon-Stuffed Avocados

Ingredients:

Marinade:

  • ½ cup diced celery
  • 2 Tablespoons chopped fresh parsley
  • 1 Tablespoon lime juice
  • 2 teaspoons mayonnaise
  • 1 teaspoon Dijon mustard
  • ⅛ teaspoon salt
  • ⅛ teaspoon ground pepper
  • 2 (5 ounce) cans salmon, drained, flaked, skin and bones removed
  • 2 avocados
  • Chopped chives for garnish

Direction:

  1. Combine yogurt, celery, parsley, lime juice, mayonnaise, mustard, salt, and pepper in a medium bowl; mix well. Add salmon and mix well.
  2. Halve avocados lengthwise and remove pits. Scoop about 1 tablespoon flesh from each avocado half into a small bowl. Mash the scooped-out avocado flesh with a fork and stir into the salmon mixture.
  3. Fill each avocado half with about 1/4 cup of the salmon mixture, mounding it on top of the avocado halves. Garnish with chives, if desired.
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Health Benefits of Apricot

This adorable and bright fruit is rich in flavor and nutritional value and its flavor range from sweet to sweet-tart depending on the varietal. The best way to consume fresh apricot is unpeeled because the skin is loaded with fiber and nutrients.

Check out the health benefits of apricot below and uncover a sumptuous guilt-free recipe that you’ll surely enjoy!

Skin Elixir

The combination of Vitamin C and A in apricot makes it a potent elixir for keeping your skin glowing and healthy! Apricot oil derived from apricot seeds is known to treat skin problems such as eczema and dermatitis, while the flesh can be used to soothe itching caused by sunburn or scabies.

Fortified with Fiber

Fiber is your go-to mineral for fierce and healthy digestion! A diet rich in fiber also helps protect you from heart disease, cancer, diabetes, and weight gain.

Enhance Bone Strength

Apricot is rich in calcium, manganese, phosphorus, copper, and iron. These minerals promote bone growth and prevent age-related bone conditions such as osteoporosis.

Improve Metabolism

Apricot contains potassium which evenly distributes the fluids in your body, therefore, there is a healthy balance of electrolytes that amplifies your energy and keeps your blood pumping.

Apricot Bars (Paleo, Vegan)

Ingredients:

 Crust:
 Filling:
Crumb topping:

Instructions:

  1. Begin by making your filling. Set aside dried apricots in a medium-sized bowl. Boil 3 cups water, and pour over dried apricots. Let sit for about 20 minutes. Now drain the water, and add apricots to your food processor or blender. Add in lemon juice and maple syrup. Pulse until mostly smooth, a few chunks are fine. You may need to add a bit of water to get the right consistency, but the filling should be thick.
  2. Now make the crust: Preheat your oven to 350 degrees. Line an 8×8 square pan with parchment paper and lightly grease. Combine all of the crust ingredients into a food processor and pulse until the mixture is crumbly. Take the mixture and carefully distribute it over the parchment paper, pressing down firmly and evenly. Place inside the oven and bake for 13 minutes, or until lightly golden brown. Remove from oven and let cool for 20 minutes. Leave the oven hot.
  3. While crust is cooling, make the crumb mixture. Combine all ingredients into your food processor and pulse for about 10 seconds, or until the mixture is crumbly.
  4. Once the crust is cooled, spread the apricot filling over the crust. Complete by topping with the crumb mixture. Now bake for 15-18 minutes, or until the top is golden brown.
  5. Remove from oven and cool completely. Once cooled, slice into squares.

Adapted from Wholesomelicious

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Health Benefits of Blueberry

A fruit that makes you feel blue? Well the kind of blue that amplifies your immunity, strengthens your brain function and shields you from cancer. It is the indomitable, mighty, yet delicate blueberry!

Blueberry is housed with powerful nutrients which is why is it is named as one of the top super foods. The best thing about this fruit is it is typically available year round and it is a great alternative for artificial or sugary sweets.

Hop in and together let us discover the health benefits of blueberry and make sure to stay tuned up until the last bits of this article to uncover a sweet tooth-satisfaction-guaranteed recipe!

POTENT ANTIOXIDANTS

Your body’s cells produce free radicals due to artificial foods and environmental stressors which can cause prostate cancer in men, arthritis, and heart disease. The reason why this fruit is classified as one of the most powerful food is because of its potent and high level of antioxidants which shields your body against the damages caused by free radicals.

PRESERVES AND ENHANCES BRAIN FUNCTION

Blueberry contains two nutrients that protect and upgrade your brain function! Phytochemicals can reverse age-related deficiencies such as short-term and long-term memory loss while flavonoids promotes blood flow to the brain and interacts with your signal pathway, thereby, improving memory and concentration.

REGULATES SUGAR LEVEL

A 150g serving of blueberry may contain up to 15g of sugar, but the anthocyanins in this fruit can improve insulin sensitivity which lowers the risk of metabolic syndrome and type 2 diabetes. Moreover, it can also reduce a spike in blood sugar by blocking certain digestive enzymes. 

SUPER IMMUNITY

Regular exercising, healthy sleeping habits, a healthy diet, and a dose of blueberry snacks or smoothies can help empower your immune system. Our body contains a gene called cathelicidin antimicrobial peptide (or CAMP gene) which plays a significant role in our innate immunity and blueberry can increase the activity of that gene through the help of pterostilbene. Flavonoids abundantly existing in blueberry have anti-inflammatory properties.

Blueberry Date Smoothie Bowls

Ingredients

Instruction

  1. Place all ingredients into a high-speed blender and blend until smooth. Top with chopped medjool dates, kiwi, blueberries, flaked coconut, and chia seeds.

Adapted from Fit Foodie Finds