Individualized Nutrition, Pharmacy and Healthy Living


  • 5 Truths About Sugar

    by Paula Gallagher | January 27, 2015

    sugarHave you started our 30 Day Self Guided Whole Body Detox? If not, think about giving it a try. Sugar is everywhere, and it has harmful implications to our health. More and more research  is showing that sugar is a lot more than just empty calories. Some truths about sugar include the following.

    1. Sugar is everywhere.  From yogurt to spaghetti sauce, sugar is put in just about anything processed. Be label savvy. Look at the ingredients. As ingredients are listed by weight, the higher up sugar is on the ingredient list, the more sugar that product contains. Sugar should not account for more than 5% (25 grams) of our daily caloric intake. Here is an example. Store-bought spaghetti sauce has about 1.5 tsp of sugar per serving! Picture sprinkling that over your spaghetti next time!

    2. We are addicted to sugar. Americans, on average, consume almost 80 grams of added sugar per day (about 19 tsps). That is far above the goal of 25 grams or less! If you are curious to see what that looks like, get out your teaspoons and start scooping. Studies have also shown that sweet flavors can produce addictive-like behaviors, promoting changes in the reward system of the brain that help to drive over-consumption. So we end up eating more sugar!

    3. Sugar is harmful to our health. Some of the health consequences of too much sugar aren’t overly surprising, such as obesity, cancer, diabetes, and heart disease. However, you may not know that too much sugar can also lead to fatty liver disease (no matter your weight) and even damaged memory. Recent studies have also shown that sugar may have more of an impact on blood pressure than salt! Read more

  • Women's Health Series: Menopause

    by Paula Gallagher | January 26, 2015

    menopauseMenopause refers to the time when women end their reproductive cycle – ending menstruation. The ovaries stop producing estrogen and progesterone, and the adrenal glands and fat cells take over sex hormone production. The body is designed to accommodate this natural process, but can only do so if the body is in a healthy state. For many women, menopause can be a time of tremendous physical, emotional and social change and support is needed to help them through the hormonal transition.

    Common symptoms associated with menopause are:

     

    Hot flashes & night sweats
    Insomnia
    Fatigue
    Weight gain
    Vaginal dryness
    Low libido
    Mood swings
    Depression
    Foggy memory
    Heart palpitations
    Anxiety

    Read more

  • 10 Tips to Reduce Stress-Related Cravings

    by Debi Silber, The Mojo Coach | January 21, 2015

    food-cravingsSo many of us eat unhealthy foods when we feel stressed. With food available everywhere, it’s easy to see how easily food can be being used as an unhealthy form of stress relief. Unfortunately, using food to relieve our stress is a temporary solution at best, with the long-term consequences ranging from obesity to poor health, to a lack of confidence, poor self-esteem and more. Want some healthy alternatives to dealing with stress when it hits? Here are 10 tips to reduce stress-related cravings and binge eating.

    1. Watch funny comedies or videos!

    Did you know that on average, a child laughs 300 times a day and an adult only laugh 17 times a day? There are studies that prove multiple health benefits that laughter has on health. Laughter decreases the amount of stress-related hormones in our brain!

    2. Drink water to curb appetite.

    Water helps to keep you hydrated and energized.
    A study showed that people who drank about 2 cups of water before a meal ate about 75 – 90 calories less than people who did not drink water before a meal. (2)
    Find ways to flavor the water with all-natural ingredients such as lemon, lime, mint and a bit of stevia for sweetness.

    Read more

  • Women's Health Series: Hormone Imbalance

    by Paula Gallagher | January 20, 2015

    thoughtful-womanFrom puberty to menopause, symptoms such as mood swings, bloating, headaches, hot flashes, and insomnia are indicators of hormone imbalance. Stress, poor nutrition, lifestyle changes, toxins, and other factors can exacerbate symptoms. At Village Green Apothecary, we see symptoms as a sign of disharmony within the body that needs to be addressed. Finding and resolving the root cause of your symptoms will almost always lead to feeling better and living a healthier lifestyle.

    Symptoms of Hormonal Imbalance

    Hot flashes and night sweats
    Insomnia
    Fatigue
    Weight gain
    Vaginal dryness
    PMS
    Low libido
    Mood swings
    Depression
    Foggy memory
    Endometriosis
    Fibroids Read more

  • Snack Tonight: Beet and Walnut Dip

    by Paula Gallagher | January 19, 2015

    beetWhen I think of a food that is a nutrient powerhouse, the deep red-colored beet always comes to mind. Beets contain the powerful antioxidant betacyanin, which several studies have shown helps both to fight and prevent various types of cancer, especially colon cancer. Beets are also an excellent remedy for constipation, act as a cleanse for the liver, and provide overall support for kidney, gallbladder, stomach, and intestinal problems.

    Rich in calcium, iron, magnesium, and phosphorus, as well as vitamin C, carotene, and B vitamins, beets nourish the nerves, aid lymphatic function, and increase energy.

    And... aside from the many healing properties beets have to offer, they simply taste great. This recipe combines all the wonderful properties of beets and walnuts to make a tasty dip that no one will be able to pass up.

    Beet and Walnut Dip

    2 medium beets, peeled
    1/3 cup chopped walnuts
    4 oz firm tofu
    1 Tbsp walnut oil or extra-virgin olive oil
    1 garlic clove, peeled and sliced Read more

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