Individualized Nutrition, Pharmacy and Healthy Living

Diet

  • 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

  • 5 Best Summer Food Blogs

    by Paula Gallagher | June 23, 2014

    Here are some blogs about food and summer (two of my favorite things). Summer food blogs offer a great reminder about how bountiful and varied summer eating can be!

    1.Guest Blog by Dr. Mark Hyman: 10 Reasons Why Summer is THE Season for Eating Well – There are so many reasons why I love the summertime: the green grass and warm sunshine, longer days and warmer evenings, more time to savor all the beauty of the outdoors. But the best part by far is the amazing abundance of healthy, fresh, whole foods everywhere you look. In celebration of the richness of the season, I’ve put together my top 10 reasons why there’s no better time to eat well.

    2. Dinner Tonight: Summer Zucchini Pasta and Pesto – This delicious recipe combines raw zucchini and pesto made with pumpkin seeds, basil, garlic and lemon juice for the perfect light dinner on a hot day. Vegan and gluten free, too!  Read more

  • Healthy Frozen Treats!

    by Paula Gallagher | June 11, 2014

    Popsicles are a staple around here when the temps start hitting the 80s. They are a tasty way to keep the kids cool. However, the commercial ones can be loaded with sugar, artificial colors and flavors.

    Healthy frozen treats from are easy to make and can be a delicious way to sneak in greens, as well as other fruits and veggies that aren't favorites. All you need is a popsicle mold, healthy ingredients and your imagination. Blueberries, kale, spinach... the possibilities are endless! And remember, these aren't just for kids, either.

    If you need some inspiration, here are a few recipes.

    Tropical Popsicle (credit to Garden of Life)

    This one uses wheat grass powder which is one of the most nutritionally dense greens on earth, power-packed with naturally occurring nutrients including chlorophyll, beta carotene, vitamin C, B vitamins, amino acids, magnesium, potassium, manganese and betaine.  Read more

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