Individualized Nutrition, Pharmacy and Healthy Living

Diet

  • Dinner Tonight: Spring Vegetable Stew

    by Paula Gallagher | March 4, 2015

    chickpeasAfter all the recent posts on winter, I decided I needed to look on the bright side and spring forward! Spring is around the corner (isn't that what the groundhog promised?), so in hopeful anticipation, I have decided to make this stew. I made it a few times last year and it was surprisingly light and fresh, yet the chickpeas still offered a little heartiness for those cooler days.

    Spring Vegetable Stew

    2 tbsp extra-virgin olive oil
    1 onion, cut thinly into circles
    2 medium carrots, cut thinly
    2 cups halved radishes
    2 cups cooked chickpeas
    ½ cup cooked quinoa
    1 cup vegetable broth
    1/2 tsp sea salt
    1/4 tsp ground pepper
    2 cups fresh spinach
    1 cup fresh or frozen peas
    Zest of 1 lemon
    2 tbsp lemon juice

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  • Dinner Tonight: Beet Pancakes

    by Paula Gallagher | February 25, 2015

    beet-pancakesThis is a sneaky and delicious way to get your children to benefit from beets, especially if they are picky eaters. These pancakes are served routinely at my daughter's daycare. Beets are rich in folate, as well as betacyanin (giving beets their purple/red color). Betacyanin has been found to possess a cancer-fighting ability. And kids especially love that they are eating pink pancakes!

    Beet Pancakes

    1 medium-sized beet, peeled and chopped
    1 1/4 cups whole wheat or oat flour
    1 tsp  cinnamon, divided
    1 1/2 tsp baking powder
    1/4 tsp salt
    1 cup milk
    1/2 cup plain yogurt
    1 medium banana
    1 large free-range egg
    1 Tbsp unsalted butter

    Place beet in a steamer basket and set over at least 1 inch of water, and steam until tender. Set aside to cool.

    In a large bowl, stir together whole wheat or oat flour, 3/4 tsp cinnamon, baking powder and salt. Place beet, milk, yogurt and banana in blender container and blend until smooth. Blend in egg. Add beet mixture to dry ingredients and gently combine. Let the batter rest for 10 minutes. Read more

  • Children's Series: ADD and ADHD

    by Paula Gallagher | February 16, 2015

    child-playingAttention deficit disorder (ADD) and attention deficit hyperactivity disorder (ADHD) are very common childhood behavioral and developmental disorders. Onset usually occurs by the age of 3 and can last through adulthood. Children with ADD and ADHD usually have trouble paying attention, staying focused, and controlling their behavior.

    A child with ADD/ADHD may:

    Daydream a lot
    Forget or lose things a lot
    Squirm or fidget
    Talk too much
    Make careless mistakes or take unnecessary risks
    Have a hard time resisting temptation
    Have trouble taking turns
    Have difficulty getting along with others

    Some possible triggers for ADD/ADHD include:

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  • Dinner Tonight: Sweet Potato and Lentil Soup

    by Paula Gallagher | February 3, 2015

    lentil-sweet-potato-soupAll this snow has me pulling out the soup pots. Soup is the perfect warming meal for days when you can't go anywhere. This one in particular has a bit of Thai flair to it. You will need red curry paste. I use Thai Kitchen Red Curry Paste, which you can find at most health food stores.

    This recipe combines coconut milk, sweet potatoes and lentils for a hearty vegetarian meal that goes will with some warm naan bread.

    Sweet potatoes are rich in vitamin A, vitamin C, potassium, and fiber. And lentils have a wide spectrum of essential amino acids and are a good protein source. They’re rich in folic acid, iron, phosphorus, and copper.

    Sweet Potato and Lentil Soup

    1 Tbsp extra-virgin olive oil
    1 onion, peeled and diced
    2 Tbsp Thai curry paste
    2 medium-sized red-skinned potatoes, peeled and cut into 1/2 inch  cubes
    1 large  sweet potato, peeled and cut into 1/2 inch cubes
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  • 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.

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