Individualized Nutrition, Pharmacy and Healthy Living

Diet

  • 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.

    Read more

  • Snack Tonight: Beet and Walnut Dip

    by Paula Gallagher | January 19, 2015

    beetWhen I think of a food that is a nutrient powerhouse, the deep red-colored beet always comes to mind. Beets contain the powerful antioxidant betacyanin, which several studies have shown helps both to fight and prevent various types of cancer, especially colon cancer. Beets are also an excellent remedy for constipation, act as a cleanse for the liver, and provide overall support for kidney, gallbladder, stomach, and intestinal problems.

    Rich in calcium, iron, magnesium, and phosphorus, as well as vitamin C, carotene, and B vitamins, beets nourish the nerves, aid lymphatic function, and increase energy.

    And... aside from the many healing properties beets have to offer, they simply taste great. This recipe combines all the wonderful properties of beets and walnuts to make a tasty dip that no one will be able to pass up.

    Beet and Walnut Dip

    2 medium beets, peeled
    1/3 cup chopped walnuts
    4 oz firm tofu
    1 Tbsp walnut oil or extra-virgin olive oil
    1 garlic clove, peeled and sliced Read more

  • 30-Day Self-Guided Whole Body Detox

    by Margo Gladding | January 14, 2015

    asparagus-saladIf you have been struggling with trying to kick bad food habits, experiencing annoying symptoms, or simply want to feel better, then consider doing a whole body detox. This can be a great way to jump-start your health and reboot your system. Detoxifying or cleansing your body involves reducing your toxin intake while replenishing your system with healthy nutrients.

    We have created a 30-day detox program that is specifically designed to help you cut your sugar and carb cravings, for good. Sugar and flour are two of the most addictive substances in our diet and are linked to so many of our chronic health problems. By eliminating these destructive foods, you will be promoting better health on so many levels  weight loss, brain health, hormone balance, energy, inflammation support, digestive wellness, and greater vitality.

    Our detox program outlines key foods to avoid, healthy must-have foods, supplement recommendations, as well as helpful detox tips. Click here for the full 30-Day Self-Guided Whole Body Detox, or to download a PDF.  As a special bonus, our top four recommended products outlined in the detox protocol are on sale through February 4.

    Photo from here, with thanks.

  • Cut Back on Sugar to Reduce Blood Pressure

    by Paula Gallagher | January 12, 2015

    blood-pressureFor years, we have been told to cut back on sodium for healthy blood pressure, but research is showing that cutting back on sugar may be just as important, if not more important than putting down the salt shaker.

    Researchers at Louisiana State University conducted an 18-month study on 810 people without high blood pressure or the early stages of high blood pressure (hypertension). Their goal was to evaluate how exercise, weight loss and diet affect blood pressure.

    The results found that cutting back on sugar would in fact lower high blood pressure. The study focused on sugary sweetened beverages, which they referred to as SSBs. After 18 months they found that that overweight adults with high blood pressure who drank one less serving of sugary soda per day had a significant decline in blood pressure. Although further studies are needed to determine exactly why this is the case, they did conclude that reduced consumption of SSBs and sugars were significantly associated with reduced blood pressure, and that reducing SSBs and sugar consumption may be an important dietary strategy to lower blood pressure. Read more

  • Dinner Tonight: Brussels Sprouts Salad with Pomegranate Seeds

    by Paula Gallagher | January 7, 2015

    brussels-sproutsMy husband's aunt made this Brussels sprouts dish for a get-together a few weeks back and it was a huge hit. The combination of the tart pomegranate seeds and the sweet mandarin oranges, along with the greens, was such a delicious combination that I had to ask for the recipe.

    Not only is this a tasty side to any meal, it is also chock-full of nutritional goodness.

    Pomegranates are a super food and studies have shown positive effects in preventing tumor growth, as well cutting down the risk of breast cancer. Antioxidants in pomegranates can also help to reduce the effects of aging, lower cholesterol, and prevent heart disease.

    Not to be outdone, Brussels sprouts contain a plethora of health benefits. Two phytonutrients in particular, sulphoraphane and indole-3-carbinol, are found in abundance in these mini-cabbages.

    A phytonutrient formed in Brussels sprouts when the leaves are chopped or chewed, sulphoraphane boosts our body’s natural detoxification enzymes and can help clear cancer-causing substances from our system. Studies have indicated sulphoraphane may also inhibit the growth of colon cancer and help control the spread of late-stage breast cancer cells. Read more

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