Individualized Nutrition, Pharmacy and Healthy Living

  • 10 Tips for Easier Holiday Meals

    by Paula Gallagher | December 6, 2016

    cookingIt might be the happiest season of all, but it could also be the most stressful, especially if you are hosting a dinner or two. Add that to shopping, rushing to parties, cleaning, and preparing gifts and these endless holiday activities are enough to stress out the best of us.

    So the following tips for preparing easier holiday meals are dedicated to the person who loves to host and cook, but feels overwhelmed with the prospect of such a huge responsibility because even the most experienced cooks and hosts need time out to relax and enjoy the season. Read more

  • Kickstart Insulin Function with Plant-Based Foods

    by Neal Barnard, MD, FACC | December 5, 2016

    vegetablesDiabetes rates are on the rise and Washington is no exception: one in three adults has elevated blood sugar and a third of children are on their way to full-blown diabetes, which, at $85,000 or more over the course of a lifetime, is expensive to treat. Our medical systems aren’t equipped for this influx and our bodies can’t handle it.

    The question isn’t “How did we get here?” but “How can we fix it?” And fast.

    One solution is to kickstart insulin function with plant-based foods. Regardless of your health insurance plan, this option is already available: Read more

  • Snack Today: Green Hummus

    by Paula Gallagher | November 30, 2016

    green-hummusHummus is the staple of all snacks in our house. It easily doubles as a light lunch with crackers and some veggies. It is rich in plant-based protein and tummy-filling fiber and it packs a boost of energy that keeps you feeling fuller faster and longer.

    Chickpeas are the main ingredient  in hummus. One cup supplies nearly 50% and 30% of our recommended daily intake of fiber and protein, therefore supporting digestive health, blood sugar balance and satiety. This recipe for green hummus includes spinach and edamame, which pack even more of a health punch.

    Easily whipped up in a matter of minutes, this protein-rich power snack contains spinach, hemp seeds and edamame. Read more

  • Five Ways to Strengthen Your Immune System

    by Paula Gallagher | November 29, 2016

    sneezeIt seems like all it takes is one child to come home from school with sniffles, and then the rest of the household catches it, too. Cold and flu season is definitely upon us. Being prepared can play a huge part in how well you feel. Follow simple steps like keeping hydrated, getting enough sleep, practicing good stress management, good hygiene, and eating a well-balanced diet.

    The following five tips are additional supports to strengthen your immune system. They are best used when you are just starting to feel sick, as they can help your body get on top of it and fight back quicker and stronger. Consult with your doctor and our nutrition experts to get the right supplements for you.

    1. Vitamins and minerals: Vitamins A, C, and D are natural immune boosters Read more

  • Five Ways to Slash Your Diabetes Risk

    by Neal Barnard, MD, FACC | November 28, 2016

    beansFatty foods are public enemy No. 1 when it comes to developing type 2 diabetes. Why? Fat molecules, or lipids, enter our cells and cause a condition called insulin resistance. When that happens, glucose (blood sugar) has trouble getting into the cells and starts to build up in the bloodstream. This creates the foundation for type 2 diabetes and can force us to rely on oral medications, insulin injections, and other treatments.

    The good news is we can fix it. A plant-based vegan diet is clinically proven to restore insulin function naturally. By building meals around the four food groups – vegetables, fruits, whole grains and legumes – you’ll rebalance fat stores Read more


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