Individualized Nutrition, Pharmacy and Healthy Living


  • Is Your Diet Making You Tired?

    by Paula Gallagher | November 11, 2015

    tiredAre you going through the day feeling sluggish, even though you have had 7 to 8 hours of sleep? It may not be your amount of sleep that's making you feel less than your best. Rather, what you are eating may be at fault. Is your diet making you tired?

    How Often Are You Eating? Do you need some coffee mid-afternoon to make it through the rest of the workday? Many of us hit an afternoon "lull" around 3-4 pm. It may be due to a drop in blood sugar. Having a healthy snack between meals will keep blood sugar balanced, keep metabolism up, can help to support healthy weight loss, and can prevent afternoon fatigue.

    Sugar Control: Avoid sugary snacks that will cause large fluctuations in blood sugar, and instead pair a piece of fruit with some yogurt or nut butter. Make your own trail mix with raw nuts and seeds. Try some veggies with hummus. What you may notice with all of these snack options is that they all include a little protein and some fiber – both important to a healthy diet. Protein and fiber help to stabilize blood sugar, promote regular elimination, and support optimal health, including energy, focus and stamina to get through your day. Read more

  • November 17: National Healthy Lunch Day

    by Paula Gallagher | November 3, 2015

    healthy-lunchObesity and type 2  diabetes are epidemics in this country. According to the Centers for Disease Control, approximately 17% (or 12.7 million) of children and adolescents  between the ages of 2 and 19 are obese. And over 1/3 of adults are considered obese, plus 29.1 million Americans have diabetes, which is about 9.3% of the population.

    The American Diabetes Association (ADA) is looking to change those statistics by starting the first National Healthy Lunch Day. They are hoping to raise awareness of how lifestyle changes, especially what we eat, can make positive impacts on our lives. Figuring out what is healthy and what is not can be a challenge. On their website they provide useful tips to help you make the right choices.

    If you are one of many Americans who never has time to pack a lunch, you may want to find some time. Packing your lunch and using smart choices can save you money, calories and most importantly, your life.

    Here are some easy and quick tips from the ADA on how to pack a healthy lunch. Read more

  • Processed Meat and Bowel Cancer: WHO Finds a Link

    by Paula Gallagher | October 26, 2015

    bacon-hot-dogsToday the World Health Organization (WHO) linked processed meat and bowel cancer. The WHO announced that eating processed meats can increase the occurrence of bowel cancer. Processed meat refers to meat that has been transformed through salting, curing, fermentation, smoking, or other processes to enhance flavor or improve preservation. Most processed meats contain pork or beef. The report defines red meat as beef, lamb and pork.

    The France-based International Agency for Research on Cancer (IARC), part of the WHO, put processed meat like hot dogs and ham in its Group 1 list, "carcinogenic to humans." Tobacco, asbestos and diesel fumes are also on the Group 1 list.

    The risk which seems to be most associated with processed meats made from red meats. And red meat was classified as a “probable” carcinogen in its Group 2A list that also contains glyphosate, the active ingredient in many weed killers. Read more

  • 10 Cancer Fighting Foods

    by Paula Gallagher | October 7, 2015

    vegetables2When it comes to preventing and fighting cancer, anti-inflammatory foods are important. Adding nourishing foods full of healthy antioxidants is one of the easiest things you can do for yourself, if not the best. An anti-inflammatory diet rich in fruits and vegetables is key to keeping your body strong.

    Here are ten cancer fighting foods that have shown to have true benefits when it comes to building your immune system. Choose organic whenever possible.

    1. Apples – We are in the middle of apple season right now, and the varieties of apples available are fantastic. Studies show that apple skins inhibit the growth of cancer cells.

    2. Asian mushrooms – Shiitake, reishi, and maitake mushrooms boost the immune system. In a scientific review, researchers found that the metabolites contained within mushroom cell walls appeared to stimulate different cells of the immune system, including T and B cells, macrophages, and natural killer cells. Read more

  • Orange Is the New Pink for Breast Cancer Prevention

    by Neal Barnard, MD | September 28, 2015

    orange-is-new-pinkDaily Beta-Carotene Intake Reduces Breast Cancer Risk by 19%

    Want to reduce your risk of breast cancer? Walk past the pink balloons, wrist bands, and packaged treats at the grocery store and head straight to the produce aisle. Orange is the new pink.

    Research shows women who consume 3 to 6 mg of beta-carotene – the amount you’ll find in six baby carrots, half a sweet potato, or one cup of mashed pumpkin – each day slash their risk of breast cancer by about 19%. Leafy greens count, too. One cup of steamed spinach, kale, and mustard greens provide at least 10 mg of beta-carotene, twice the amount recommended by the Institute of Medicine to mitigate breast cancer risk.

    If you don’t have a beta-carotene chart handy, then simply reach for foods with bright green, red, or orange hue.

    Here are some seasonal options to get you started: Read more

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