Individualized Nutrition, Pharmacy and Healthy Living

  • Dinner Tonight: Lentil Stuffed Peppers

    by Paula Gallagher | December 5, 2018

    Traditionally stuffed peppers are made with some sort of ground meat. This recipe goes vegetarian with lentils instead of beef. Lentils are packed with protein, fiber, vitamins and minerals, way more than you would find in ground beef. They also have a heartiness comparable to meat so they make an excellent vegan-friendly substitution in pretty much any pasta, stew, and soup. Peppers, are chock-full of vitamin C also supply plenty of vitamin A, fiber and potassium.

    • 1 cup cooked lentils
    • 1 cup spinach, shredded
    • 1/4 cup pitted black olives, coarsely chopped
    • 1 lemon
    • 2 Tbsp extra-virgin olive oil
    • Sea salt and ground black pepper to taste
    • 2 Tbsp nutritional yeast
    • 2 peppers (whatever color you prefer)

    Stir lentils with spinach and olives. Grate lemon and add 1/2 tsp grated lemon peel, then squeeze in juice from lemon. Drizzle with oil and season with pinches of sea salt and pepper. Stir in nutritional yeast.

    Slice tops off  peppers and remove seeds. Place on a cookie sheet and bake at 375F for 20 minutes. Remove and let cool for 5 minutes. Gently fill peppers with salad. Place back in oven
    lightly drizzle with olive oil. Broil for 2 minutes. Serve and Enjoy!

    Photo from here, with thanks.

  • 6 Tips to Build Strong Bones Early

    by Paula Gallagher | December 4, 2018

    Most people think of osteoporosis as a disease that affects people over 65, but bone loss is something that can be prevented or at least minimized by supporting strong bones way before then. Although the best prevention for bone-thinning osteoporosis begins early, during the first two decades of life when you can most influence your peak bone mass by getting enough calcium and vitamin D and doing bone-strengthening exercise, it is never too late to adopt bone-preserving habits.

    Follow these six strategies to help support bone strength and possibly prevent osteoporosis.

    Diet: Get enough calcium and vitamin D, ideally through the foods you eat. Nuts, legumes, green leafy vegetables and organic dairy are all good sources of calcium. Fruits, vegetables, and grains provide other minerals crucial to bone health, such as magnesium and phosphorus.

    Maintain a healthy weight: This is particularly important for women. Menstrual periods often stop in women who are underweight, due to a poor diet or excessive exercise, and that can mean that estrogen levels are too low to support bone growth.

    Don't smoke and limit alcohol intake: Smoking and too much alcohol both decrease bone mass.

    Weight-bearing exercises: Regular weight-bearing exercise like walking, dancing or step aerobics can protect your bones. Also include strength training as part of your exercise routine.

    Talk with your doctor about your risk factors: Certain medical conditions (like celiac disease) and some medications (steroids and others) can increase the chances that you will develop osteoporosis. It's important to talk with your doctor to develop a prevention strategy that accounts for these factors.

    Supplement: If  your diet is lacking, talk to a health care practitioner about a bone support formula like Pathway Bone Guardian. Bone Guardian is a unique formulation of 12 vitamins, minerals and cofactors needed by the body to maintain strong bones and joints. Because it contains a natural hydroxyapatite form of calcium, it also provides other key ingredients that comprise the organic portion of bone. Plus, it has been shown to be especially well absorbed by the body, an essential benefit, since our ability to absorb calcium and other minerals typically declines with age.

    Photo from here, with thanks.

  • Meat Tax Would Prevent 220,000 Deaths

    by Neal Barnard, MD, FACC | December 3, 2018

    Meat taxes global health. So why not have a meat tax? New research shows that a tax on red and processed meat – such as hot dogs, bacon and deli meat – could save millions of lives and billions of dollars in health care costs.

    Researchers from the University of Oxford estimate that in 2020, global meat consumption will result in $285 billion in health care costs and 2.4 million deaths from heart disease, stroke, type 2 diabetes and colorectal cancer. But a global meat tax could help prevent 220,000 deaths and decrease health care costs by $41 billion. It would also help reduce greenhouse gas emissions. Read more

  • Dinner Tonight: Warming Curry Cauliflower Soup

    by Paula Gallagher | November 28, 2018

    This curry cauliflower soup is easy to whip up and is the perfect meal after a day of shoveling snow or playing in it! It combines antioxidant-rich cauliflower and warming spices like ginger and cayenne. And because the veggies are roasted, the soup has a wonderful rich and creamy texture without a drop of cream.

    Cauliflower is a versatile vegetable that can be eaten raw, steamed, baked or pureed. Also, it delivers a wallop of nutrients and antioxidants responsible for its oft-touted health properties. A study in the journal Stroke found that for every 25g increase in the daily intake of white vegetables and fruits (about 1/4 cup of cauliflower), the risk of suffering a stroke dropped by 9%. Read more

  • The Key to Optimal Health: Understanding Nutritional Deficiencies

    by Heather Gunn | November 27, 2018

    Why do we get sick? Can we blame it on age? Is it because a co-worker or family member shared their germs? Maybe it’s because we are genetically at risk? Each of these factors has some influence on your wellness, but the bigger influence may be your micronutrient status, including nutritional deficiencies. Read more


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