Individualized Nutrition, Pharmacy and Healthy Living


  • Dinner Tonight: Spring Salad Greens with Honey Lime Vinegrette

    by Paula Gallagher | April 15, 2014

    With spring finally here, I have been feeling more like eating salad greens. I tried this salad the other night and it was  a winner with everyone. This recipe is chock-full of powerful nutrients like folate, iron, monounsaturated fats, and protein. You can use any spring salad greens; I used spinach for its heartiness, and it stood up to the dressing very well. Serve it with a nice side of wild salmon and you have a lovely dinner. It's also just as nice on it's own!

    Spring Salad!

    • 1/4 cup walnut oil
    • Juice of 1/2 lime
    • 2 Tbsp honey
    • 1 tsp Dijon or grainy mustard
    • 1 garlic clove, grated
    • 1/4 tsp salt
    • 1/4 tsp black pepper
    • 4 cups spring salad greens
    • 2 cups radicchio, sliced
    • 1 cup radishes, sliced
    • 2 cups cooked dried chickpeas
    • 1 avocado, diced
    • 1/3 cup sunflower seeds
    • 1/2 cup soft goat cheese, diced

    Blend together walnut oil, lime juice, honey, mustard, garlic, salt, and pepper. Set aside. ( I made this an hour before to let the flavors meld.)

    In a large bowl, toss together greens, radicchio, radishes, and chickpeas. Divide greens mixture among serving plates and top with equal amounts of avocado, sunflower seeds, and goat cheese. Drizzle dressing over the top.

     Photo from here, with thanks.

  • PlantFusion: The Perfect Protein Powder Featured on Good Morning America

    by Paula Gallagher | April 14, 2014

    Comedian Mark Malkoff used PlantFusion to fuel a dramatic transformation of his body in just 28 days. This past week, ABC Good Morning America interviewed Mark and talked about PlantFusion, streaming live on their website. Take a look!

    ABC US News | ABC Business News

    PlantFusion is the perfect protein powder – great tasting, allergen free, easy to digest, multi-sourced and plant based. It is a complete protein formula that has branched chain amino acids (BCAAs) and L-glutamine to support muscle and connective tissue health. Because PlantFusion is easily digested and efficiently absorbed, it provides strength and energy without irritating the digestive system. PlantFusion is well suited for vegetarians, vegans, and individuals with food sensitivities.  Read more

  • Boost Bone Health with Synergistic Calcium and Vitamin D

    by Paula Gallagher | March 25, 2014

    A couple of months ago, we wrote a blog about the powerful antioxidant potential when you combined ellagic acid and quercetin. This week's dynamic duo is calcium and vitamin D for bone health. For many, this vitamin and mineral combo is well known to help prevent osteoporosis, but sometimes a reminder is a good idea.

    Vitamin D is the main regulator of bone-building calcium absorption. Without it, your bones won't get the full benefit of the calcium you consume. According to, without enough vitamin D the body absorbs 65% less calcium. The benefits of calcium and vitamin D extend beyond osteoporosis. Research out of Harvard Medical School found that premenopausal women with the highest intakes of vitamin D and calcium had a 30% lower risk of developing breast cancer!

    So how can you ensure that you are getting enough? Sun, diet and supplementation. Getting 10 to 15 minutes of strong, direct sunlight on exposed skin should fill your stores of vitamin D for the day, but the reality is that many of us don't get that for one reason or another.
    Eating sustainably harvested wild Alaskan sockeye salmon can also provide you with vitamin D – and if you eat the bones that are in the canned salmon, you also get 20% of your calcium intake. For a quick lunch that is high in vitamin D and calcium and is great for your bones, combine plain yogurt with salmon, add some spices and serve on a bed of lettuce!  Read more

  • Dinner Tonight – Eggs!

    by Paula Gallagher | March 18, 2014

    eggs / omelette muffinsEggs are one of the best fast foods available. They are economical and provide a host of nutrients and vitamins our bodies need. And they can be eaten on their own or as part of a multitude of sweet and savory dishes.

    The white of the egg (albumen) is all protein with very little fat, and the yellow yolk (the vitellus) contains the fat and many other nutrients. All together an egg is a powerhouse food that contains vitamins A, D, E, and various B vitamins; the minerals selenium, calcium, iron, and zinc; and the antioxidant lutein.

    Eggs are my go-to food when I haven't prepared anything for dinner. This recipe is a favorite, especially with my kids. They love the small size of the dish. I love that they are getting a quality meal!  Read more

  • Your Guide to Low Glycemic Foods

    by Debi Silber, The Mojo Coach | March 17, 2014

    low glycemic foods / glycemic indexIn previous posts (here and here ) we talked about sugar cravings and sugar addiction, and I’m hoping you cut yourself some slack realizing that those intense sugar cravings have more to do with a real addiction vs. just will power. We’re wired to crave these foods, yet it’s many of these foods that prevent us from looking, feeling and living our best.

    How can we effectively kick those cravings to the curb? By getting to the root of the issue through eating healthy, whole, real and low glycemic foods.

    Besides eliminating high caloric sugar foods, one of the best ways to regulate sugar levels and eliminate a sugar addiction is by eating foods low on the glycemic index. Before you get disheartened by the idea you’re giving up the foods you love, remember that you are replacing temporary gratification with healthier habits and delicious food alternatives. The end result? Healthier decisions, sugar craving under control, and a happier you!  Read more

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