Individualized Nutrition, Pharmacy and Healthy Living

Diet

  • 5 Tips to Get Your Kids to Eat Their Vegetables

    by Paula Gallagher | March 28, 2017

    kids-vegetablesThis is a daily struggle in my household. My kids love fruits but getting them to branch out and try different vegetables is hard and I know I'm not alone. In the past I have hidden vegetables in sauces and soups so I could ensure my kids had a more balanced meal, however, research shows that hiding veggies is not the best way to promote lifelong healthy eating. In order to do that, we have to build a child’s taste for veggies that will last them into adulthood, choosing healthy choices for life. I still hide them when I can just to get them into their bodies, but I also try and follow these tips to get my kids to eat their vegetables.

    1. Stick an apron on them. Studies show that kids who are involved in meal preparation will try different foods and generally prefer fruits and vegetables and overall healthy food choices. Plus, measuring ingredients can help with math skills too! Get the kids in the kitchen to help out as much as possible, and choose age-appropriate tasks. Good tasks for little ones include tearing lettuce, mixing ingredients, and helping to set the table. Read more

  • 10 Foods That Can Increase or Decrease Life Expectancy

    by Paula Gallagher | March 22, 2017

    produce-departmentWe all know that a healthy diet can have a big impact on your overall well being, but a new study published in the Journal of the American Medical Association (JAMA) reveals which foods we need to eat more of and which foods we need to eat less of to decrease mortality from heart disease, stroke, and type 2 diabetes.

    According to this study, poor diet is the cause of at least half of deaths from heart disease, stroke and type 2 diabetes. In 2012, about 700,000 Americans died from these diseases and diet was linked to nearly 319,000 of these deaths. This study suggests that changing Americans' dietary habits could have a significant impact on the risk of death from these diseases. Read more

  • Six Natural Ways to Boost Energy and Weight Loss

    by Neal Barnard, MD, FACC | March 20, 2017

    spinach-white-bean-saladAre you looking for natural ways to boost energy and weight loss? Here are six tips to put into everyday practice:

    1. Fill up with fiber. The average American consumes 15 to 16 grams of fiber a day. We should aim to eat much more, closer to 40 grams of daily fiber. It fills us up with minimal calories. Fiber-packed sources include vegetables, fruits, whole grains, lentils, beans and peas.

    Case study: Let’s say you’re traveling and need to grab a bite to eat. If you go to a local diner, you could easily ask for steamed greens and beans, like the Brussels sprouts and lentils dish at the Silver Diner. Read more

  • Why You Need Prebiotics Too

    by Paula Gallagher | March 7, 2017

    onions-garlicWe have heard plenty about probiotics and how important these beneficial bacteria are for your health, but compelling studies show that prebiotics are equally important. Beneficial bacteria found in probiotics such as yogurt and prebiotics such as fructo-oligosaccharides (FOS) can keep the digestive system functioning normally. While probiotics are beneficial to your immune system, prebiotics help feed probiotics (the beneficial bacteria).

    Probiotic micro-organisms thrive only with the proper environment and food sources. That’s where prebiotics come in. Prebiotics are non-digestible, oligosaccharides (complex sugars) in our food that become food sources for probiotics. Read more

  • March is National Nutrition Month: Put Your Best Fork Forward!

    by Paula Gallagher | March 1, 2017

    Best-Fork-Forward_VeggiesNational Nutrition Month® is a campaign started by The Academy of Dietetics and Nutrition to encourage people to eat better and be more active. This year’s theme, "Put Your Best Fork Forward," acts as a reminder that each bite counts and that making just small shifts in your food choices can make a big impact on your health.

    In honor of National Nutrition Month, over the next few weeks I will be posting articles that include tips for healthy meal planning on a budget, what to eat when you are always on the run, and so much more. I will also continue to post healthy and delicious recipes. Read more

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