Individualized Nutrition, Pharmacy and Healthy Living


  • Dinner Tonight: Blueberry Smoothie

    by Paula Gallagher | August 13, 2014

    BlueberriesSome nights, there just isn't time to make a traditional meal.  With hockey, soccer and swimming practices, a smoothie can be quick and nutritious and provide  the whole family with energy to keep going until bath time.

    Usually reserved for breakfast on the go, smoothies are great any time of the day, especially in the summer, when sometimes you need something refreshing. This time of year, blueberries are everywhere and they make a perfect seasonal addition to the recipe below.

    Blueberries are a fantastic source of disease-fighting antioxidants, while ricotta cheese provides protein, and the almonds are brimming with healthy fats.


    • 1 1/4 cup unflavoured almond milk
    • 1/4 cup blueberries
    • 1/4 ricotta cheese
    • 1 Tbsp maple syrup
    • 1/4 tsp vanilla
    • 1/8 tsp cinnamon
    • 3 or 4 raw almonds

    Place all ingredients into blender container in order listed and blend until smooth, about 1 minute. Pour into a chilled cup and enjoy!

    This makes one large smoothie, or two smaller smoothies. You can add more or less of the ingredients depending on your taste.

  • Dinner Tonight: Cold Cucumber Soup

    by Paula Gallagher | August 6, 2014

    Whenever I visit my parents at this time of year, I raid their backyard garden. I'm always astonished at the bounty that such a small space can provide. Tomatoes, beans, onions, carrots, and zucchini are just a small sampling of what it offers. This year the cucumbers are also doing extremely well, and we are definitely getting our fill.

    Although tasty sliced up in a salad, or even added to water for a refreshing drink, cucumbers are equally delicious when blended with spinach and some herbs for a cold summer soup.

    Cucumbers offer a variety of health benefits.

    • They are about 96% water, so they are an excellent source of hydration with the added bonus of being a low calorie food
    • They have vitamin A, B vitamins, and vitamin C
    • They lower uric acid levels in your system, keeping the kidneys happy
    • A compound called sterols in cucumbers helps reduce bad cholesterol.

     Cold Cucumber Soup

    • 1 large unpeeled English cucumber
    • 3 cups baby spinach leaves
    • 3/4 cup parsley Read more
  • 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

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