Individualized Nutrition, Pharmacy and Healthy Living

Diet

  • Dinner Tonight: Easy Spinach and Basil Pasta Salad

    by Paula Gallagher | July 30, 2014

    This past weekend, we had an impromptu neighborhood potluck. I had been looking for an opportunity to use some of the basil I had (aside from using it for pesto). I combined folate-rich spinach, extra virgin olive oil and plenty of beta carotene-rich basil for a summer spinach and basil pasta salad that delighted the potluck crowd!

    I used pasta, but after making it, I think substituting chick peas or another hearty bean for the pasta would make this dish higher in protein and equally as tasty.

    Spinach and Basil Pasta Salad

    - 1 box of whole grain pasta (I used bow tie, because I had it on hand)
    - 1 package of fresh baby spinach (about a 6 oz bag)
    - 2 cups of basil (I tore mine into small pieces)
    - 1/2 cup extra virgin olive olive oil
    - 3 or 4 cloves of garlic (minced)
    - 4 ounces of prosciutto
    - 1/4 cup grated parmesan cheese
    - pine nuts to sprinkle on top
    - salt and pepper

    1. Cook the pasta as indicated on the box. Drain, rinse and let cool.  Read more
  • Identifying the Most Common Reasons for Weight Gain

    by Debi Silber, The Mojo Coach | July 28, 2014

    The most common reasons for weight gain, and the struggles many of us face with losing weight and maintaining our weight, are Who, What, When, Where, How and Why. To identify and understand your own reasons for weight gain, answer the following questions. Your honest answers will help you create a personal weight loss plan that actually works – once and for all!

    Who triggers you to overeat?

    • A boss who triggers us to grab foods we think will calm or relax us after a stressful day at the office
    • A friend or partner who encourages us to overeat because they want a “food buddy”
    • Someone who shows their love for you through the food they’ve prepared (or purchased) and we eat to avoid hurting their feelings

    What types of foods are you eating?

    • Too much junk food, takeout, prepared, or fast food
    • Foods high in unhealthy fat (vs. healthy fats that help you lose weight) and sugar
    • Out of proportion portions – “economy sizing," “super sizing,” or “value sizing”  Read more
  • Breakfast Tomorrow: Healthy Smoothie

    by Paula Gallagher | July 23, 2014

    Mornings in my house can sometimes resemble a carnival. Four people going in four different directions can be very challenging and exhausting. To be honest, many times I find myself sitting at my desk with a rumbling stomach and waning energy by 10:30 am because I haven't had time or completely forgotten to nourish myself. A healthy smoothie can be the answer.

    A few months ago, I decided to make a conscious effort to make a healthy breakfast. About three times a week, I make a healthy smoothie or energy shake. It tastes great, is packed with nutritional goodness, and provides me with energy that lasts me through the morning.

    Another benefit has been that my kids and husband love it. So for those mornings that are extra busy, the smoothie gets poured into a to-go cup and we can have breakfast on the way to school, daycare or work... and no need for a drive-thru!

    I vary what I put in my shake depending on what fruit I have in my fridge or freezer, but the basics are the same.  Read more

  • Dinner Tonight: Beet and Walnut Salad

    by Paula Gallagher | July 8, 2014

    Around here beets are just about to hit peak season. Beets aren't for everyone, but really they should be, and this beet and walnut salad is a great way to give them a try. Beets are easy to prepare and can be eaten raw (grate them into a tossed salad!) or cooked. They have an earthy, sweet taste and are popular juiced. Beets are a good source of folacin, vitamin C and potassium and they also have terrific health benefits including lowering blood pressure, boosting stamina, fighting inflammation, helping with detox, and more.

    One of my favorite ways to eat them is in a beet and walnut salad. This salad requires a little bit of preparation, but the end result is worth it.

     

    Read more

  • Dinner Tonight: Fennel Salad

    by Paula Gallagher | June 25, 2014

    In my organic bin last week, I received  beautiful and fragrant fennel. Although the idea of fennel has always been intriguing, I had never cooked with it before. Fennel tastes like anise or licorice and you can use the whole plant. I decided to try this fennel salad recipe and it was refreshing and so tasty!

    Fennel, Apple and Celery Salad

    1/2 cup thinly sliced fennel
    1/2 cup sliced celery
    1/2 cup red seedless grapes, halved
    1 Red Delicious apple, peeled, cored and chopped
    1/4 cup toasted, chopped walnuts  Read more

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