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Paula Gallagher
Paula is a highly qualified and experienced nutritionist on the staff at Village Green Apothecary.
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Margo Gladding
Margo's impressive knowledge base is the result of a unique blend of educational
and professional experience. read more..
Ellen Kittredge
Ellen’s knowledge base has given her the tools to be an effective
nutrition and health counselor.
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Naz Amini
Naz is a nutrition counselor and lifestyle educator for Village Green Apothecary. read more..
Carmen Ugas
Carmen is a therapeutic lifestyle educator for Village Green Apothecary. read more..
Debi Silber
Debi is a registered dietitian with a master’s degree in nutrition, a personal trainer, and whole health coach.
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Steve Stillwater
Steve is committed to greener living and offers to easy-to-implement green living tips and ideas.
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Farzin Farid, Pharm.D
Farzin is a licensed pharmacist with a strong background in herbal, mineral, and vitamin therapy.
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Joe Ailts
Joe, Director of Medical Education at NeuroScience, Inc., provides scientific and clinical education on neuro-endo-immunology.
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Posts Tagged ‘Exercise’
Exercise Leads to Better Night’s Sleep
by Paula Gallagher | January 31, 2012
If you struggle with getting a good night’s sleep, you may want to add some exercise to your daily routine. We all know that a good night’s sleep is important for overall health. But trying to get some good quality zzz’s remains elusive for many.
There are many drugs and supplements that promise a restful night, and for many these help…but a recent study in the journal Mental Health and Physical Activity was able to show a direct link between regular physical activity and quality of sleep. Researchers found that mental alertness during the day was also improved.
The study looked at 2,600 men and women, and those that were active at least 150 minutes per week had a 65% decrease in feelings of being sleepy during the day, a 68% reduced likelihood of having leg cramps while sleeping, and a 45% decrease in having difficulty concentrating when tired.
So if you are having a hard time winding down, try incorporating 20 to 30 minutes of walking, running, aerobics or whatever you like, into your day. Sweet dreams!
Quick and Simple Tips to Look Great for Your Next Party
by Debi Silber, The Mojo Coach | October 17, 2011
Recently, a client asked me, “I’m planning a formal party and I’m overwhelmed with details. I want everything to be perfect and I want to look perfect too. What’s the best and quickest way to look great for a black-tie event?”
For those who know me, words like “quick” aren’t usually found with words like “permanent” and the word “perfect” creates unnecessary stress but I gave her a few ideas anyway. Here’s what I suggested:
1. Find time for aerobic activity. It’s a great way to burn calories, lower your stress level and find solutions to some of your party concerns. The rhythmic movement of aerobic activity enables you to become clearly focused and calm; a great mental place to sort out details.
2. For great arms in a strapless dress: Your time is limited so you want to do an activity that gives you more bang for your buck. Push ups work the entire upper body when done correctly. Tricep dips are great for the back of the arms.
3. Eat for sustained energy. Eating nutrient dense foods rich in vitamins and minerals supply your body with quality which shows itself in less bloat, healthier skin and a healthy glow…just as important as finding and wearing the right dress.
4. Next, look for a well fitting but comfortable dress. You don’t want to spend your time readjusting when you could be dancing instead.
5. Hair, makeup, nails, eyebrows, toes, etc. These frilly extras make us feel beautiful.
6.You can also try a little bit of self tanner and/or bronzer. When used appropriately, it can minimize imperfections like uneven skin tone, varicose veins, etc.
7. Get enough sleep and drink plenty of water. It’s a great foundation for beautiful skin and tone.
8. Laugh, smile, have fun, keep things in perspective and remember why you’re celebrating the event in the first place. Remember, no one is looking as closely at you as you are and everything looks and feels better when wrapped with a smile.
Do you have any tips and strategies to help you enjoy your events? I’d love to hear about them, comment and share!
Staying Fit and Healthy While Vacationing
by Debi Silber, The Mojo Coach | October 13, 2011
Can you travel and avoid gaining weight?
There are many ways to come home feeling great, but it begins with a plan. You know the saying, “If you fail to plan then plan to fail”? That’s so true with regard to preventing weight gain while traveling.
The first step is to bring healthy snacks for the flight. What’s available in the airport may not be especially health conscious. If you’ll be traveling in the car, same idea applies. Whatever you have is probably healthier than what you’d find at a rest stop.
I also encourage people when traveling to an interesting place to sample the foods of that area. In order to “allow” for the food, give up foods that are ordinary and that you can have at any time. (more…)
Faster Recovery After Exercise With Omega-3′s
by Paula Gallagher | October 12, 2011
A new study in the Clinical Journal of Sport and Medicine reported that participants who supplemented with 1.8 grams of omega-3 fatty acid per day significantly reduced post exercise inflammation up to 48 hours after exercise, compared to those who didn’t.
The study was done on men who had not exercised in the 60 days prior to the study. They were tested prior to exercise and supplementation, and then after a 24- and 48-hour period for certain inflammation markers. The study found that omega-3′s reduced exercise induced inflammation.
This is just another reason to take a good quality omega-3 supplement. You can also load up on an omega-3-rich meal post workout to help reduce soreness and inflammation. Try a salad topped with walnuts and some salmon.
Becoming Fit and Healthy is a Family Affair
by Debi Silber, The Mojo Coach | October 3, 2011
One of the most important reasons for parents to get themselves feeling, looking and living their best is for the sake of their kids.
Did you know that in 2010, about 50% of all kids were overweight! At this point, one third of their diets consist of nothing but junk food. Add to that “portion distortion,” fast/takeout food and inactivity and you’ve got a recipe for unhealthy kids.
The first suggestion I give moms (who handle 90% of food tasks) is to set a good example. There simply is no better way to get the message across to kids.
Encouraging moderate portions of well-balanced meals (protein/carb/fat), variety and eating every few hours to discourage being overly hungry are a few places to start. Kids can also be included in some of the shopping and food preparation details. When they’re included, they’ve more likely to buy into the idea of its importance.
You may also want to reconsider family style eating. It’s great to stay at the table enjoying each other’s company, but family style typically encourages seconds. (more…)