Individualized Nutrition, Pharmacy and Healthy Living

Diet

  • 10 Best Tips to Avoid Weight Gain & Mindless Munching

    by Debi Silber, The Mojo Coach | September 2, 2014

    Do you find yourself mindlessly munching your way through a day? For most of us, avoiding the cupboards and refrigerator usually doesn’t work in the fight against absent-minded snacking and unwanted weight gain.

    Here are 10 of my best tips for getting in control of mindless munching – tips to avoid weight gain and stay healthy!

    1. Observe
    Have you ever watched a parent eating off her children’s plates? Yep, that’s exactly how you look when you do the same thing. If you don’t like how it looks, don’t do it yourself. (My number one rule that really works for me!)

    2. Visualize
    Picture in your mind everything you’ve snacked on throughout the day... maybe a few handfuls of chips while watching TV, tasting what you’re making for dinner, some of those cookies the kids didn’t find, yet. Now imagine putting all of that on a plate. How does that look? Visualize this plate PLUS the meals you’ve eaten. More than enough, right?

    3. Distract:
    Try getting involved in another activity to stop you from “mindless munching.” (I find that the best ones are those that require both hands!) Try cleaning out a drawer, taking the dog for a walk, writing in a journal or any other activity that keeps you from munching, but still gives you pleasure.  Read more

  • Healthy Snack: Zucchini Chips Recipe

    by Paula Gallagher | August 27, 2014

    zucchini-chipsIf you can devour a bag of potato chips in one sitting, then you need to try this zucchini chips recipe. These chips are delicious and full of flavor, plus they are loaded with health benefits.

    Zucchini is part of the summer squash family. One cup of zucchini only has 36 calories , but is chock-full of nutrition. It contains 10% of the RDA of dietary fiber, and is a great source of folate, vitamin C and vitamin A, potassium, and 19% of the RDA for manganese, a trace mineral that helps the body metabolize protein and carbohydrates, participates in the production of sex hormones, and catalyzes the synthesis of fatty acids and cholesterol.

    Baked with basil (one of my faves) and rosemary, I bet you won't be able to eat just one!

    Zucchini Chips Recipe

    5 medium zucchini
    3 tbsp Olive Oil
    3 tbsp basil , torn into smaller pieces (you can use dry, but use fresh, if you have it)
    3 tbsp rosemary, chopped (see basil)
    1 1/2 tbsp pepper
    2 tbsp sea salt

    Read more

  • 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.

     

    Blueberry Smoothie 

    • 1 1/4 cup unflavored 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 a 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

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