Individualized Nutrition, Pharmacy and Healthy Living

Diet

  • A Green Light for Healthful Eating: Is 2015 the Year for Preventive Medicine?

    by Neal Barnard, MD | April 13, 2015

    farmers-marketThe Scientific Report of the 2015 Dietary Guidelines for Americans encourages consumers to follow a plant-based template to reach and maintain optimal health. This method of healthful eating is the easiest way to increase consumption of vitamins and minerals that we often fall short on. A plant-based model also serves as a guide for how to curb intake of saturated fat, cholesterol, sugar, and salt.

    How do we get there? First, let’s start an open dialogue with patients, family, and friends about foods to favor: nutrient-dense, plant-based varieties.

    Here is a list of dietary staples that fit in with almost every age group, budget, and season.

    Whole Grains

    Steel-cut oats, brown rice, quinoa, and pasta are naturally low on the glycemic index scale and provide a healthful source of B vitamins, iron, magnesium, and selenium. Due to their high fiber content, whole grains help reduce the risk of early death from chronic disease. Whole grains double as a prebiotic and work with probiotics, such as kimchi and tempeh, to help stabilize insulin, turn off ghrelin, the “hunger hormone,” and strengthen the immune system. Instead of thinking “low carb,” go for whole grain. Read more

  • 7 Spring Cleaning Strategies to Feel Healthier, More Energetic and Happier

    by Debi Silber, The Mojo Coach | April 6, 2015

    spring-clean-your-lifeWe've all heard of "spring cleaning," which is a time to get rid of what you no longer need, declutter, change over your closets, and get ready for longer days, more sunshine and more opportunities to enjoy the great outdoors. While spring cleaning can be a great way to get your home in shape, it's also a great time to tune up your life to feel healthier, more energetic and happier. Here are seven areas that may need your attention after a long winter:

    1. Your eating plan: Short days, holidays, vacations and travel over the last few months may have left you with winter weight gain, raging sugar cravings and some unhealthy eating habits that need to go. Want to look and feel better ASAP? Ditch the sugar and refined foods and instead opt for whole, real, nutrient-dense foods. Skip "frankenfoods" that come from a factory for foods that come from the earth. Your body will respond by happily shedding those extra pounds while giving you tons of energy, better sleep, clarity, a greater ability to focus, fewer cravings and so much more. Read more

  • Prenatal Health Series: Nutrition During Pregnancy

    by Paula Gallagher | March 24, 2015

    prenatal-nutritionCongratulations, you are pregnant! Now what? Over the next few weeks we will look at nutrition, exercise, sleep habits and more regarding women's health during pregnancy. This week, we'll look at nutrition.

    Nutrition during pregnancy usually requires an increased need for vitamins and minerals. Deficiency or excess of any of a number of nutrients can lead to birth defects and/or complications during pregnancy.

    Diet – Eating a diet that is nutritious diet will not only keep you healthy, but it will also help the baby growing in you. Focus on whole fresh foods like fruits, vegetables, quality protein (eggs, nuts, chicken and fish), and keep hydrated. Read food labels carefully and try to avoid foods that contain trans fatty acids and partially hydrogenated oils, including margarine, shortening and most processed foods. Studies have shown that the higher the intake of trans fatty acids, the greater the risk of delivering a premature baby. These fats interfere with fetal development, especially in the brain. Avoid soft, unpasteurized cheeses, raw or smoked fish, and pates and deli meats. These can all contain bacteria that would be harmful for the baby. Read more

  • 9 Strategies to Lose Weight and Stop Dieting... Once and For All

    by Debi Silber, The Mojo Coach | March 23, 2015

    healthy-livingStruggling with excess weight? Whether you’ve recently gained a few pounds or chronic dieting is a regular way of life, here are nine strategies to lose weight and stop dieting... once and for all. Ready? Here we go:

    1. Kick Your Sugar Habit. If I didn’t have thousands of clients who’ve done it (including myself), I wouldn’t be as convinced that this is the single greatest, most important gift you can give yourself for lasting weight loss, energy and health. Imagine your cravings gone, fat melting away, endless, steady energy and so much more. That’s what happens when you kick sugar to the curb.

    2. Find Your Motivation. There’s a deeply personal reason why you want to get the weight off. Sure you want to look and feel better, but dig a little deeper and what you’ll find is the real motivation behind the attempts you’ve made in the past. Do you want a new relationship, confidence to change careers, energy to keep up with your kids? Identifying your “why,” writing it down, and reading it throughout the day can help keep you motivated and on track.

    3. Identify Automatic and Habitual Behavior. We’re creatures of habit and the majority of things we do throughout the day prove it. Just try to brush your teeth differently, put on the other leg of your pants first, or change your morning routine and you’ll see what I mean. How does this apply to weight loss? Read more

  • Plant-Based Diet: A Prescription for Health in 2015

    by Neal Barnard, MD | March 17, 2015

    vegetables+fruitsEach week, a new study shows the health benefits of plant-based eating patterns. People who follow vegetarian and vegan diets have a strong measure of protection against weight problems, heart disease, diabetes, and many other health issues that trouble their meat-eating friends.

    In its recent report, the federal Dietary Guidelines Advisory Committee listed plant-based diets as one of the three healthful eating patterns for Americans. And the good news is it’s simple: by sticking to a diet that centers around four food groups – whole grains, fruits, vegetables, and legumes – you can easily maintain a healthful weight, lower blood pressure, improve cholesterol, and reduce the risk for chronic disease.

    As the 2015 Dietary Guidelines for Americans move from concept to consumer, even more people will begin to put the latest science into everyday practice.

    Here’s an inside look at how a plant-based prescription works.

    Fill Up with Fiber

    Nutrition Rx: Aim for 40 grams of fiber a day. Read more

Items 1 to 5 of 237 total

Page:
  1. 1
  2. 2
  3. 3
  4. 4
  5. 5
  6. ...
  7. 48
SSL