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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
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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 ‘magnesium’
Magnesium Decreases Risk of Stroke
by Paula Gallagher | February 14, 2012
Research published in the latest American Journal of Clinical Nutrition has found each 100 mg increment of magnesium intake per day was associated with an 8% risk reduction for stroke.
Seven studies were evaluated to determine if magnesium intake had an effect on stroke occurrence. Magnesium is a key anti-inflammatory mineral that relaxes your nerves and arteries, and supports healthy electrical signalling to your heart. A majority of Americans lack optimal magnesium intake due to a refined-food diet, and soils that lack magnesium from poor farming methods.
With stroke being the top killer in the United States, something as simple as getting enough magnesium should be a no-brainer. Here are some foods that are great sources of magnesium:
Pumpkin seeds, spinach, Swiss chard, halibut, black beans, cashews, almonds, sunflower seeds and dairy.
If you still have a hard time getting in at least 400mg of magnesium per day with food, take a quality supplement to help.
Natural Support for PMS
by Paula Gallagher | January 26, 2012
PMS (premenstrual syndrome) is the name of a group of physical, emotional and psychological symptoms that occur in the last 2 weeks of the menstrual cycle, just before menses. Affecting four out of ten women, PMS symptoms can impact the quality of your life and the ability to do normal activities. While it is normal to have minor discomfort before your period, severe PMS symptoms such as anxiety, moodiness, irritability, pain, bloating, acne, and headaches may be alerting you to some internal imbalances. While it is not known what causes PMS, it is likely that changing hormone levels and brain chemistry play a role. Diet, activity level, and stress may also be related to the severity of symptoms. Giving your body the right nutrients can help to manage your PMS.
Evening primrose oil provides an excellent source of gamma-linolenic acid (GLA). GLA helps to promote the production of anti-inflammatory chemicals in the body and may be helpful for the discomfort of PMS, joint pain and swelling, along with various skin conditions.
Magnesium plays a crucial role in energy production. Unfortunately, diuretics, alcohol consumption, high stress levels, and unbalanced diets can result in a magnesium deficiency. (more…)
Quinoa: A Super Grain
by Paula Gallagher | December 28, 2011
Quinoa is a seed that is related to beet, chard, and spinach plants. It is considered a grain and a tasty choice for those who follow a wheat or gluten-free diet. It comes in a variety of colors and is a very nutritious food. Quinoa has a slightly nutty flavor and when cooked is fluffy and creamy, but still a little crunchy. Actually, it was quite the staple for South American Native Indians, and the Incas called it the “monster seed.” Also known to give strength and stamina, it was the called “the gold of the Aztecs.”
Quinoa is a great source of magnesium and manganese, plus a good source of the minerals iron, phosphorous, copper and zinc. It also contains B2, vitamin E and fiber. Quinoa has all of the essential amino acids, which makes it an excellent source of protein.
Easy to prepare, this grain is a tasty accompaniment to any meal. For perfectly cooked quinoa, simply add 1 part grain to 2 parts liquid. Bring the mixture to a boil, then reduce the heat. Cover and let summer for about 15 to 20 minutes. The quinoa should look translucent at the end of the cooking process. You can dress it up any way you like. Here are some quick serving ideas to try. (more…)
Avoid Nutritional Deficiencies in the Athlete’s Diet
by Paula Gallagher | October 20, 2011
An athlete puts an enormous amount of strain on their body both physically and nutritionally. Eating a variety of foods can help supply the nutrients an athlete requires. Here are some nutrients to be mindful of if you are an athlete:
Calories – Signs of deficiency include weight loss, fatigue, and reduced performance. Increase intake of healthy, nutrient-rich foods and monitor your weight as exercise or training may increase calorie needs by as much as 1,000-1,500 calories a day. Avoid bars containing high-fructose corn syrup, chocolate or candy coatings, marshmallows or other candy-type ingredients, and unpronounceable ingredients.
Water – Signs of deficiency include dehydration, weakness, dryness, loss of performance, and thirst. Make sure that you are taking in lots of water before, during, and after endurance activities. You should aim for about 16 ounces of fluid for every pound lost during exercise.
Carbohydrates – Signs of deficiency include weakness, inability to continue endurance activity, irritability, weight loss. Eating whole grains, vegetables and dried fruits can help meet you carbohydrate needs.
Protein – Signs of deficiency include muscle wasting, fatigue, poor healing, and frequent infections. Good sources of protein include meat, dairy, eggs, beans, legumes, nuts, seeds.
Electrolytes – Signs of deficiency include dizziness, weakness, fatigue, and muscle cramping. Consume mineral-rich foods such as nuts, seeds, leafy greens, bananas; sensible use of sea salt and other seasoning salts. Electrolyte replacement mix or beverage can be very beneficial as well and easily added to water.
Iron – Signs of deficiency include paleness, fatigue, reduced ability to exercise, frequent infections, brittle nails, decreased appetite, irritability, sore tongue or throat, thinning and hair/hair loss. Foods that are good sources of iron include meat, iron-fortified breads and cereals, beans, tofu, dried fruits, spinach and other dark green leafy vegetables. If you aren’t meeting your iron needs you may to take an iron supplement. Consult with your doctor first.
Magnesium – Signs of deficiency include agitation/anxiety, restless leg syndrome, fatigue, insomnia, poor memory, and confusion. Eat leafy greens, whole grains, nuts and seeds, beans, and legumes. Look into a supplement if you aren’t getting enough of these magnesium rich foods.
B vitamins – Signs of deficiency include anemia, fatigue, weakness, constipation, loss of appetite, weight loss, numbness and tingling in the hands and feet, difficulty maintaining balance, depression, confusion, dementia, poor memory, soreness of the mouth or tongue.
Foods high in Bs include whole grains, dairy products, nuts, seeds, leafy green vegetables, beans, and legumes. You may want to consider B-complex supplement daily.
Calcium – Signs of deficiency include bone density loss, and muscle spasm. Green leafy vegetables, almonds, dairy products, tofu, tahini, sardines with bones are all good sources of calcium. Aim for 1,200-1,500 mg per day from food and supplements combined.
Avoiding Nutritional Deficiencies in a Gluten-Free Diet
by Paula Gallagher | October 6, 2011
I was watching an episode of one of my favorite shows, Parenthood, and the topic of wheat allergy came up for one of the children. The solution: eliminating wheat. However, when you eliminate wheat, the risk of nutritional deficiencies may occur, especially if there is inadequate variety in the diet.
Celiac disease is an immune reaction to a protein in wheat, called gluten. If left untreated, malabsorption may occur, also leading to deficiencies in iron, magnesium, B vitamins and fiber. By eliminating gluten (rye, oats, wheat, barley and spelt), most symptoms are alleviated. However, even after going gluten free, some individuals with celiac still experience chronic diarrhea, which can impact nutritional status. (more…)