Individualized Nutrition, Pharmacy and Healthy Living

Diet

  • Say No to Sugary Drinks with These Infused Water Recipes

    by Paula Gallagher | July 25, 2016

    fruit-waterIt's hot outside and cold drinks are in. But instead of sweet iced tea, iced lattes and sugary lemonade, quench your thirst with homemade flavored water.

    Sugar consumption is a real problem in the U.S. The  World Health Organization recommends no more than 5% of your daily caloric intake come from added sugar. For the average adult with a normal body mass index (BMI), 5% amounts to 25 g, or approximately 2 tablespoons of sugar.

    Apparently, sugar must be too easy to swallow, because Americans on average consume 10 times that amount per day – and the biggest culprit is beverages. Not only does consuming this much sugar lead to weight gain, but it is also associated with an increased risk of obesity, type 2 diabetes, heart disease and gout, and it has even been linked to cancer.

    Your best bet to beat the heat and stay hydrated is good old water. Read more

  • Parsley and Dill May Help Prevent Cancer

    by Paula Gallagher | July 20, 2016

    parsley-dillA new study published in the Journal of Natural Products has found that the combination of parsley and dill may help prevent cancer.

    Scientists from the Moscow Institute of Physics and Technology (MIPT), the N. D. Zelinsky Institute of Organic Chemistry (RAS), the Institute of Developmental Biology (RAS) and the Institute of Cell Biophysics (RAS) found that when parsley and dill seeds were combined, a compound called glaziovianin A was produced. This compound along with its structural analogs was found to inhibit the growth of tumor cells. This compound already exists and is currently harvested from the leaves of the Brazilian tree Ateleia glazioviana Baill, but production is costly. Read more

  • Food: It's Not About Willpower

    by Debi Silber, The Mojo Coach | July 19, 2016

    binge-eatingIf you’re like many of my clients, you may have struggled for years, often decades, having a dysfunctional relationship with food. Food and emotions are so intertwined, which can lead us to eat for any number of reasons other than physical hunger. We can eat socially, mindlessly, emotionally, or have binge-eating behaviors that keep us overweight, frustrated, exhausted and unhappy. But it's not just about willpower.

    Binge eating can happen because:

    We’re over-hungry, which leads to overeating.
    We haven’t created a strategic plan for our eating.
    A trigger (person, place, thought or feeling) encourages a binge. Read more

  • Emotional Eating: What Are You Really Hungry For?

    by Debi Silber, The Mojo Coach | June 13, 2016

    midnight-snackWhat is emotional eating? Emotional eating is when we eat to soothe, calm, numb and relax, in response to our problems or our pain. We’re self-medicating, and food is simply our drug of choice.

    Why is this important? First of all it’s important because we may be doing this and not even know we’re doing it. You can’t change what you’re not aware of. In becoming aware, that’s the first step to changing something. Often we’ll be stressed, or we’ll be anxious about something, or there will be an issue that needs our attention... and what do we do? We stuff ourselves to stuff the pain. And we don’t even realize it. Of course, we’re not handling the problem at all and it’s leading to weight gain. Read more

  • 10 Strategies to Prevent Weight Gain While Eating Out

    by Debi Silber, The Mojo Coach | May 24, 2016

    dining-outEating a healthy diet and then you get derailed when dining out?

    Here are 10 simple strategies you can use when you’re going out for dinner, to help you prevent weight gain... starting before you even enter the restaurant.

    1. Wear something fitted. Wearing something fitted gives you that subconscious reminder to keep your choices in check, because you’ll start to feel uncomfortable if you’re overeating.

    2. Start by not being that hungry! Even a small snack of some protein, fiber and healthy fat (an apple with almond butter, for example) will help keep your judgement intact and will allow you to make decisions you won’t regret. Read more

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