Individualized Nutrition, Pharmacy and Healthy Living

Tag Archives: antioxidants

  • Dinner Tonight: Lentil Stuffed Peppers

    by Paula Gallagher | December 5, 2018

    Traditionally stuffed peppers are made with some sort of ground meat. This recipe for Lentil Stuffed Peppers 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.

    Lentil Stuffed Peppers

    • 1 cup cooked lentils
    • 1 cup spinach, shredded
    Read more

  • 8 Reasons to Drink Green Tea

    by Paula Gallagher | June 27, 2017

    green-teapotGreen tea has many health benefits, including being high in antioxidants. And in a new study out of Sweden, participants noticed increased satiety and fullness after they drank 300ml (just over a cup) of green tea with breakfast. They also reported having a less strong desire to eat their favorite food and finding it less pleasant to eat another mouthful of the same food. Hmm, I wonder if this works for chocolate?

    Here are some other great reasons to drink green tea.*

    1. Green tea is a superb fat fighter. Read more

  • What You Can Do to Prevent a Stroke

    by Paula Gallagher | April 18, 2017

    exercise-3We lost a family member to a stroke this past weekend. Unfortunately it has not been the first time we have been affected by strokes. Strokes are the third leading cause of death in the United States, as well as the the leading cause of serious, long-term disability. Looking back, the risk factors were all there, many of them preventable.

    A stroke, which is basically an attack on the brain, occurs when part of the brain is deprived of oxygen and nutrients because of an interruption in blood flow. The result is death of brain cells. There are two primary types of strokes. An ischemic stroke occurs when the flow of blood to the brain is blocked – for example, by a piece of atherosclerotic plaque, a blood clot or a spasm in an artery. Read more

  • Dinner Tonight: Coleslaw

    by Paula Gallagher | March 8, 2017

    coleslawA typical side dish to any barbecue, coleslaw is a nutrition packed and even a cleansing food. Studies have shown that cruciferous vegetables help with the body’s toxic waste disposal system. Plant chemicals, such as sulforaphane and indole-3-carbinol, trigger the release of a protein that causes the release of a dozen or more toxin-fighting enzymes that either neutralize cancer-causing chemicals or help the body excrete them. Cruciferous foods include broccoli, kale, cauliflower, cabbage, Brussels sprouts and watercress.

    This recipe combines green and red cabbage, adding more antioxidant power than just green alone. It also uses kefir instead of traditional mayo, adding vitamins B12 and K2, calcium, magnesium, biotin, folate, enzymes and probiotics to this tasty dish. Read more

  • Snack Today: Oatmeal Pumpkin Bites

    by Paula Gallagher | November 1, 2016

    coconut-date-ballsHow do you control yourself from raiding your kids' treat bags from last night? With your own treats of course! These oatmeal pumpkin bites will satisfy that sweet tooth and I bet your kids will like them, too. The best part is that they whip up in a few short minutes.

    Pumpkins contain a rich supply of beta carotene and alpha carotene. Loaded with fiber, vitamins and minerals, you’ll get a mouthful of potassium, magnesium, selenium, and lutein in every bite, plus a good dose of vitamins A, C and E.  For this recipe, choose a sugar pumpkin, and not the ones you carved for Halloween! Read more

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