Individualized Nutrition, Pharmacy and Healthy Living

Diet

  • Holiday Eating Survival: Part One

    by Debi Silber, The Mojo Coach | December 15, 2014

    holiday-cookiesThe holidays are upon us! If you celebrate by traveling to be with those you love, using the time to vacation and overindulge, I’ve got the perfect "survival guide" to help you avoid packing on the holiday pounds.

    While we all look forward to the many warm feelings, anticipating the variety of experiences a holiday can bring, one of the things no one looks forward to is giving ourselves the “gift” of a few extra pounds. If weight gain, frustration and larger clothes aren’t on your wish list, you’ll be happy to hear there’s a way to enjoy the holiday season – guilt free. It starts with a plan that I call the “Holiday Eating Survival Guide” and here’s how it works.

    Your Holiday Eating Survival Guide

    PART ONE: The first part of your “Holiday Eating Survival Guide” begins with asking yourself what do holidays, time away and vacations mean to you? If you’re a chronic dieter, time away from home often signifies time off from your healthy eating routine. Unfortunately, this mindset leads to making drastic changes to eating behaviors, so you find yourself either “on or off.” Chronic dieting creates an “all or nothing/good or bad” mentality, leaving holidays a prime opportunity for going overboard on choices, portions and behaviors.  Read more

  • Dinner Tonight: My Family's Chicken Soup

    by Paula Gallagher | December 9, 2014

    chicken-soupChicken soup isn't just good for the soul. Experts at the University of Nebraska Medical Center in Omaha found evidence the soup contains anti-inflammatory properties that may help prevent a cold’s miserable side effects. Although they couldn't pinpoint the exact biological reason, they did find that eating chicken soup can help prevent cold symptoms.

    Here is one of my family's favorite chicken soup recipes. It is loaded with veggies, herbs and spices and it always makes us all feel better.

    Chicken Soup

    • 1 whole chicken or a few chicken legs/breasts (whatever you have on hand)
    • 6 cups (or more) of water or organic broth (if you are using just the breasts or the thighs)
    • 3 celery stalks, chopped
    • 3 large carrots, chopped
    • 2 medium onions, chopped
    • 6 garlic cloves, minced
    • 1 bag of fresh or frozen spinach (or you can use kale, bok choy, swiss chard)
    • 1 head of broccoli, chopped (fresh or frozen)
    Read more

  • Dinner Tonight: Crispy Baked Cauliflower

    by Paula Gallagher | December 2, 2014

    cauliflowerCauliflower (along with cabbage and broccoli, to name a couple others) belong to the Brassicaceae family, which literally translates to “cabbage” in Latin. Also referred to as cruciferous vegetables, they are a rich source of vitamins and minerals—including vitamins C, E, K, and A, as well as folic acid, iron, magnesium, and fiber. They also contain a group of chemicals called glucosinolates, which studies have shown could reduce the risk of certain cancers. Funny enough, these same glucosinolates are also responsible for the sulphuric odor and bitter taste that cause many to shy away from these beneficial vegetables.

    However, this recipe involves baking the cauliflower, bringing out a very rich toasty flavor. This a is a great side dish to any meal. Crispy baked cauliflower is delicious, as well as nutritious!

    Crispy Baked Cauliflower 

    • 1 head of cauliflower, cut into florets
    • 3 Tbsp  extra-virgin olive oil, divided
    • 1/4 tsp sea salt
    • 2 garlic cloves, thinly sliced
    • 1 to 2 Tbsp capers
    • 1/2 cup panko bread crumbs
    • 1/4 cup raisins
    • 1/4 cup toasted pine nuts
    • 1 lemon

    Read more

  • Dinner Tonight: A Twist on Italian Wedding Soup

    by Paula Gallagher | November 24, 2014

    greens+beansLately, I have been craving warm comfort foods. This variation of Italian Wedding Soup uses a heartier leafy green than spinach, and navy beans instead of orzo pasta. The one thing that remains the same is the meatballs.

    This soup provides an excellent source of fiber, vitamins, and nutrients, including folic acid, iron and potassium. Not to mention, it can be a fantastic meal for those watching their weight, because of the high water content.

    1 lb organic lean ground turkey
    1 large free-range egg
    1/2 cup oat bran
    1/3 cup grated parmesan cheese
    2 tsp dried thyme
    2 garlic cloves, minced
    1/4 tsp black pepper
    2 tsp olive oil
    1 yellow onion, chopped
    5 cups of organic reduced-sodium chicken or vegetable broth
    2 Tbsp finely chopped fresh sage or 2 tsp dried sage
    1/4 tsp dried red chili flakes
    1/4 tsp salt
    2 cups cooked navy beans (if you use canned, rinse and dry them well)
    1 bunch of kale or escarole, roughly chopped

    To make the meatballs, in a large bowl, combine ground turkey, egg, oat bran, parmesan cheese, thyme, garlic, and black pepper. Roll into balls, using about 1 tbsp of the mixture for each. Should make about 12 to 16 balls.  Read more

  • We're Here to Help You – Introducing Your New Personal Chef

    by Marc Isaacson, President, Village Green Apothecary | November 19, 2014

    chef2It can be frustrating trying to figure out which foods to eat to stay healthy. Which foods should you avoid and which ones are right for you and your family? Do you get in a rut making the same things over and over? It can be taxing just trying to figure out what to prepare. Whether you’re single or a busy parent, it’s the same issue: you need simple, easy-to-make meals that are nutritious. After all, it is true – you are what you eat. If we all ate really well all the time, it is more likely that we would feel fantastic!

    Now, what if you could have your own personal chef, if you had someone to provide daily recipes designed specifically for your needs? We’re all biochemically different and we all have unique nutritional needs. If your chef proposed simple meals that were nutritious, delicious and addressed your unique needs, that might be a load off your mind. It could save you time, and could also fill a huge void in your personal nutrition.

    While it sounds almost too good to be true, we have a new way to serve up this unique solution. Specific to your personal chef, we’ve just introduced a new online program called IQYOU (www.iqyouhealth.com), an online smart tool that can help people create their own individualized nutritional supplement program. An additional benefit is all of the personalized foods and recipes that will be available to you. When you create your unique health profile, IQYOU will offer specific foods and delicious recipes to provide you with the right nutrition. IQYOU is powered by over 30,000 medical and research studies to supply solutions, including integrating with the Worlds Healthiest Foods website to give you a selection of recipes.  Read more

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