Individualized Nutrition, Pharmacy and Healthy Living

Diet

  • Fiber May Help Lower Risk of Breast Cancer

    by Paula Gallagher | February 2, 2016

    fiber-rich-foodsAn ounce of prevention is worth a pound of cure. This famous saying certainly seems to be the case in a new study published in Pediatrics that shows that teenage girls who eat a fiber-rich diet may have a considerably lower risk of developing breast cancer later in life.

    In the study, 4,4000 women were asked about their dietary history during their teenage years. Researchers found that those woman who ate a high-fiber diet had a 24% lower risk of breast cancer before menopause, compared with women who ate low levels of fiber. For the women on the high-fiber diet, the lifetime risk of developing breast cancer was also cut by 16%.

    One of the reasons behind fiber intake and reduced breast cancer is that dietary fibers may reduce circulating estrogen levels. Read more

  • Precision Nutrition: 12 Foods for a Diverse Microbiome

    by Neal Barnard, MD | January 19, 2016

    fermented-foodsIn the age of precision medicine and personalized nutrition, the microbiome steals the spotlight when it comes time to translate what we eat into our overall health. Our gut bugs, who spend most of their time in our gut flora, or digestive tract, may have more influence than our ancestors when it comes time to determine what our future holds, in terms of obesity, diabetes, and certain forms of cancer.

    The good news is the right foods feed good bacteria that export pathogens or toxic intruders away from the body. Over time the right combination of foods – intact whole grains, like brown rice or oats, and fermented varieties, like sauerkraut and kimchi – can create an army of diverse, healthy gut bugs that speed up our metabolism, turn off hunger receptors, support insulin function, and strengthen our immune system. Developing research suggests these tiny gut bugs can even influence our mood. Read more

  • Simple Tips to Improve Your Diet

    by Paula Gallagher | January 4, 2016

    colorful-foodsI am not a fan of New Year's resolutions. Whether it's to lose 20 pounds, exercise 5 times per week or sleep more than 8 hours a night, almost 90% of people give up on their resolutions within the first 2 weeks of January.

    The reasons our resolutions fail are many. But for most, they are unrealistic. If we aren't making the progress we’d hoped for, we become discouraged and we quit.

    I am also not a fan of "dieting," or cutting out certain foods for periods of time to lose weight. When I talk about diet, I am referring to how you should eat every day, realistically and healthfully!

    So the following four resolutions or tips are designed to be realistic and long-term, to help improve your diet. You can start off with one resolution and move on to the next when you are ready. Good luck and Happy New Year! Read more

  • Hangover Help

    by Paula Gallagher | December 29, 2015

    hangover2016 is fast approaching! And although a number of us make resolutions to exercise more, eat more wisely and just in general make healthier choices starting on New Year's Day, New Year's Eve tends to be a day when overindulgence in all things, particularly alcohol, is the norm for many. Some people could use some hangover help.

    There are many factors that contribute to the symptoms of a hangover, but the most common is dehydration. Since alcohol is a diuretic, it causes the body to flush increased amounts of water out through the kidneys and into the urine. This is also the reason for your increased urination during alcohol consumption. Unfortunately, along with the increased flushing of water through the kidneys, many of the body’s water-soluble nutrients are flushed into the urine as well. This leaves you deficient in a number of vitamins and minerals, including B vitamins, vitamin C, and electrolytes like magnesium, calcium, sodium, chloride and potassium. Read more

  • Tips to Help With Heartburn

    by Paula Gallagher | December 23, 2015

    heartburnOver the next few weeks many of us will be sitting down with loved ones, over and over again, to a really big meal(s). Overindulging at your get-together may cause uncomfortable heartburn, gas, and upset stomach in general.

    If you suffer from heartburn on a regular basis, you may need to change the way you eat, and what you eat. Fatty, fried, or high-protein foods, alcohol, and coffee are all foods that can trigger heartburn.

    Also make sure to chew your food and eat slowly. Eating quickly can lead to heartburn, so slow down and enjoy your meal. Eating too close to bedtime can also give you heartburn; it’s best to allow at least 3 to 4 hours after eating before you hit the sack.

    For those who occasionally overindulge, here are some quick and easy solutions that may help with heartburn. Read more

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