Individualized Nutrition, Pharmacy and Healthy Living

Diet

  • Dessert Tonight: Chocolate Green Smoothie

    by Paula Gallagher | March 25, 2015

    avocadoPersonally, this could easily be a meal on-the-go. I have been trying to get my kids to eat avocados and they refuse, and then a friend told me to puree it with milk and cocoa powder. Not only was it a hit, my kids thought they were having a chocolate milkshake! I sneaked in some spinach, too. The dates add some sweetness naturally.

    Avocados are high in monounsaturated fatty acids, which is great for heart health. They also contain healthy fatty acids. Moreover, avocados deliver a healthy dose of fiber, antioxidants such as vitamins C and E, an array of B vitamins, and a range of minerals, including potassium and magnesium.

    Many people have a hard time choosing a ripe avocado. To check for ripeness all you have to do is gently press your thumb into the top of the avocado; it should give a little under the pressure. Unripe avocados are bright green, turning a deep purple-green when ripe. 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

  • Dinner Tonight: Spring Asparagus

    by Paula Gallagher | March 16, 2015

    asparagusAlthough you can get asparagus all year round, there is no comparison to the taste of fresh, seasonal asparagus. For me it is one of the first signs of what spring and summer produce has to offer.

    Asparagus is a nutrient dense powerhouse. It is low in calories, high in fiber, and provides over half of the RDA of vitamin K in each serving. It is also a rich source of vitamin A, the B vitamins (especially folate), and vitamin C. Last but not least, asparagus is an excellent source of numerous health-promoting antioxidants, including phenolics and flavonoids.

    Although you can use asparagus in soups, stews, quiches and numerous other dishes, I prefer it as simple as possible... especially this time of year. This easy and very quick side is a perfect accompaniment to fish or chicken. Read more

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