Individualized Nutrition, Pharmacy and Healthy Living

Health Concerns

  • 5 Tips for Healthy Weight Control

    by Paula Gallagher | July 21, 2015

    breakfastHealthy weight control can be challenging in the summertime for anyone trying to maintain or lose weight. Barbeques, cold drinks and ice cream can really hinder your weight loss goals. Here are some smart and healthy strategies to help you reach and control your weight, and still enjoy the summer!

    Eat breakfast: Breakfast is the most important meal of the day. Skipping breakfast slows your metabolism and increases your hunger, and this can add up to extra calories over time. Even if you think there isn't time for breakfast, grab-and-go options like cereal bars, protein shakes or low-fat yogurt are quick breakfast options.

    Weight training: This type of exercise can increase the number of calories you burn every day while resting, and also maintain healthy bones.

    Stress less: Being stressed can mean more weight, even if you’re not an emotional eater. The stress hormone cortisol can promote fat storage when it’s been at an elevated level for too long in our bodies. To de-stress, practice conscious breathing, try acupuncture, write it down, or spend time in nature. Click here for more tips.

    Sleep: I know this is easier said than done for many, but one study out of the University of South Australia found that people who slept less than 4 hours on average each night, for just five nights, gained more than a kilogram of weight. That was compared to those who slept 10 hours per night and gained no weight at all. Read more

  • Sun Protection for Your Eyes

    by Paula Gallagher | July 13, 2015

    sunglassesWe all know how important it is to protect your skin against over-exposure to the sun. But it is equally important to have sun protection for your eyes.

    Prolonged sun exposure can be extremely harmful to the eyes, especially in the summer when we tend to spend more time outdoors. Sun damage is cumulative and over time UV radiation can cause macular degeneration, eyelid cancer, growths on the eye’s surface, and more. Cataracts are the most common eye problem. According to Prevent Blindness America (PBA), more than 22 million Americans are affected by cataracts, which cause cloudy vision, a hard time seeing at night, sensitivity to light, and double vision. And although not as common as cataracts, melanoma can also occur in the eye after prolonged UV exposure.

    Unfortunately, lack of awareness of the risks associated with not protecting your eyes is a problem. Some studies show that as little as 1 in 6 people say that eye health is the reason for wearing sunglasses. The majority believe that sunglasses are best for cutting glare. Read more

  • Pathway MYO-MAG : Energy Support

    by Paula Gallagher | July 8, 2015

    myo-mag_1I recently had a customer email me about how tired she was. Her diet was pretty good, she was sleeping well, and blood work was coming back normal. She eventually tried numerous supplements. The one she had success with was Pathway Myo-Mag.

    Pathway Myo-Mag is a supplement that contains ingredients known to participate in the production of adenosine triphosphate (ATP) in the body. ATP basically is our energy source and it is in every single one of our cells. One capsule of Myo-Mag contains 100 mg of magnesium and 440 mg of malic acid. Important B vitamins are also included for added energy support.

    It is known that when certain nutrients are not present in adequate amounts within the mitochondria, a vicious cycle can occur in which ATP is not created in amounts sufficient for proper cell function. Insufficient amounts of ATP mean that the B vitamins will not adequately be produced, leading to improper metabolism and further reductions in ATP production. The result: fatigue and  muscle weakness.

    What are the benefits of Pathway Myo-Mag? Read more

  • Foods That Fight Pain: A Dietary Approach to Conquering Migraines, Backaches, and Joint Pain

    by Neal Barnard, MD | July 6, 2015

    vegatable-marketIt’s normal to experience aches and pains every once in a while, but if the condition happens frequently, it can impair your quality of life. The good news is the root cause may live in your pantry, which means it is easy to fix: eliminate this trigger food from your diet, and stick with foods that fight pain.

    Certain foods act as triggers for arthritis and migraines. At the same time, high-fat foods can increase inflammation and alter estrogen levels, affecting menstrual cramps, migraines, and even increasing the risk of certain forms of cancer.

    High-fat foods also damage the arteries, creating blockages that reduce blood flow to the brain, heart, and spine. This explains why back pain is the most common form of pain and the leading cause of disability among American adults younger than age 45.

    To determine if you have a dietary trigger for chronic pain, or just need an arterial makeover, consider a three-step intervention. Chances are you’ll be pain-free within months, with a clean bill of health. Read more

  • The Gut-Mind Connection: Can Food Affect Mood?

    by Paula Gallagher | June 29, 2015

    yogurtCan food affect mood? In a recent study, published in Psychiatry Research, a group of psychologists asked 710 college students about what they normally ate, their personalities, their exercise habits, and any social anxiety symptoms they experienced. The results showed that people who ate more fermented foods (yogurt, kimchi, sauerkraut and kefir) were less likely to experience social anxiety.

    This was an observational study, which means that it is unknown if it was the probiotics in the fermented foods that caused the reduction in anxiety symptoms – however, animal studies suggest that probiotics can help stimulate the release of important mood-related neurotransmitters. Probiotic supplements have also been shown to change how we respond to stress and sadness.

    This may be more proof that there is a gut-mind connection, that the health of your gut may be linked to your mental health. In 2011, a study out of McMaster University in Hamilton, Ontario also found that the balance of bacteria in your gut may have more to do with your mood than any other contributing factors.

    Here are some common factors affecting the bacteria balance in our gut: Read more

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