Individualized Nutrition, Pharmacy and Healthy Living

  • Healthy Snack: Zucchini Chips Recipe

    by Paula Gallagher | August 27, 2014

    zucchini-chipsIf you can devour a bag of potato chips in one sitting, then you need to try this zucchini chips recipe. These chips are delicious and full of flavor, plus they are loaded with health benefits.

    Zucchini is part of the summer squash family. One cup of zucchini only has 36 calories , but is chock-full of nutrition. It contains 10% of the RDA of dietary fiber, and is a great source of folate, vitamin C and vitamin A, potassium, and 19% of the RDA for manganese, a trace mineral that helps the body metabolize protein and carbohydrates, participates in the production of sex hormones, and catalyzes the synthesis of fatty acids and cholesterol.

    Baked with basil (one of my faves) and rosemary, I bet you won't be able to eat just one!

    Zucchini Chips Recipe

    5 medium zucchini
    3 tbsp Olive Oil
    3 tbsp basil , torn into smaller pieces (you can use dry, but use fresh, if you have it)
    3 tbsp rosemary, chopped (see basil)
    1 1/2 tbsp pepper
    2 tbsp sea salt

    Read more

  • Stress Series: A Natural Approach to Dealing with Depression

    by Paula Gallagher | August 26, 2014

    depressionIn this installment of our series on stress, we are going to look at how stress affects depression, and how a natural approach to dealing with depression can be beneficial.

    Depression is very serious, and in no way is the following information meant to be diagnostic, or encourage self-medicating. If you think you are dealing with depression of any kind, please consult with a professional to discuss your options.  

    Stress is a factor in many illnesses. In fact, it is estimated that 75-90% of visits to the doctor are related to stress – either acutely or because of chronic problems associated with stress. It is also believed that nearly 75% of the diseases prevalent in Western society are related to the stress mechanisms of the body.

    Chronic exposure to stress results in chronic engagement of the fight-or-flight mechanism (increased blood pressure, heart rate, blood sugar, blood shunted away from the digestive system, increase in stress hormones such as cortisol and epinephrine). Studies show that physiological and psychological consequences of acute/chronic stress can persist well past the cessation of a stressful event.

    The body is designed to adapt to stressors to help maintain equilibrium and healthy functioning. The stress response influences many biological and biochemical processes that begin in the brain and spread through nearly all body systems including the adrenals, thyroid, neurotransmitter systems, digestive system, and cardiovascular system. But everyone has an individual "load" that they can manage, which is why stress can express itself in a variety of symptoms throughout the body.  Read more

  • Feeling Good About Yourself: How a Delicious Life Can Be a Piece of Cake

    by Debi Silber, The Mojo Coach | August 25, 2014

    heart cakesIf you’ve ever baked a cake, you know that if you put in fresh, delicious ingredients in the appropriate amounts at the appropriate time, you often create something delicious. You also know that while other ingredients may be available to you and within easy reach (like mustard, pepper, garlic or vinegar, for example) they simply don’t belong in your cake so you purposely and consciously choose to leave them out, right? Feeling good about yourself can be a similar process.

    You’re completely aware that wrong ingredients will ruin your cake and you wouldn’t expect a positive result, because it’s all very logical and rational when it comes to baking, isn’t it? So here’s my question:

    If you desire to create a “delicious” life, why add ingredients that you know don’t work... and leave out the ingredients you know would make your life... a piece of cake?

    So many things impact your “cake,” from the food you eat, to the people you spend time with. Even the thoughts you think are important to having a delicious life. Here’s my list of seven important ingredients that can make having a delicious life a piece of cake:  Read more

  • Get Ready for 'Back to School' With These 5 Blogs

    by Paula Gallagher | August 19, 2014

    back to school joeI am 2 weeks away from sending my oldest back to school. It always seems like a bit of a last-minute scramble to get him (and me) prepared for the school year. Here are five blogs that will help make the transition from easy summer living to a more structured routine, a little smoother.

    1. Five Tips For Back-to-School Health
    Inevitably kids get sick. Diet, sleep and hygiene all play roles in keeping your kids healthy.

    2. Back to School... For Moms
    The Mojo Coach, Debi Silber, reminds us that there are lot of things that moms – and dads – can do to help make back-to-school easier for everyone.

    3. Sunday Radio Show: Some Homeopathic Solutions for Back-to-School
    Listen as host Dana Laake and her special guest Dr. Christophe Merville discuss homeopathic solutions for stress, sleeplessness, and sports injuries as children head back to school.

    4. Do Your Kids Have Lice?
    A gross yet all too common reality for many parents and their kids. Learn how to get rid of those nasty pests naturally.

    5. Healthy Snacks For Kids
    Great snack ideas to help  support attention, focus and concentration between meals.

  • Why Stress is Dangerous: Types, Causes and Risks

    by Debi Silber, The Mojo Coach | August 18, 2014

    stressThere are two types of stress and most of us have experienced one or both, at times. There are many causes and more risks involved than you may realize, but the good news is that not all stress is dangerous and there are ways to lessen your stress and enjoy better health.

    Acute Stress: Momentary help in times of danger

    Acute stress is the term for what occurs when your body senses danger and adapts to the threat by making physical changes, enabling you to avoid greater potential harm. This protective mechanism, crucial to your safety and designed to protect you, causes your body to secrete chemicals and stress hormones, such as adrenaline and cortisol, in response to your thoughts and prepares your body for “fight or flight.”

    For example, let’s say you’re crossing a street to meet your friend at the local coffee shop and notice a car quickly approaching. You see the car and understand the risks, which causes you to feel fear and anxiety (learned behaviors that we only feel when we decide something is dangerous or anxiety provoking). Your body adapts to this stress by secreting chemicals and hormones, sending messages to your heart, lungs and organs to prepare them to handle the crisis.

    • Your heart rate increases
    • Blood flow is diverted to muscles allowing for quick movement
    • Pupils dilate and more oxygen flows through your lungs for an extra burst of energy

    These changes allow you to react quickly, enabling you to jump onto the curb to safety. Within a short period of time, your body calms down and things return to normal, allowing you to continue on to the meeting with your friend over your favorite cup of coffee.  Read more

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