Category: Nutritional Supplements

Faster Recovery After Exercise With Omega-3’s

October 12th, 2011 by Paula Gallagher

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.

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Avoiding Nutritional Deficiencies in a Gluten-Free Diet

October 6th, 2011 by Paula Gallagher

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.  Continue reading “Avoiding Nutritional Deficiencies in a Gluten-Free Diet”

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4 Tips for Healthy Kids: Back to School

September 26th, 2011 by Paula Gallagher

It’s back-to-school time. But homework isn’t the only thing your children will be bringing home. The spread of germs and viruses leading to colds and flu will probably make their way into your front door as well.

Children need to eat healthy foods and exercise every day to maintain good health, concentration and mood at home and at school. The following four steps are what I recommend to parents to prepare their children for a healthy start at school.

1. Sleep. If a child is trying to stay awake and it’s only 10 am, they are probably not getting enough sleep. Instill an early and consistent bed time. Continue reading “4 Tips for Healthy Kids: Back to School”

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Avoiding Nutritional Deficiencies in a Lactose-Free Diet

September 20th, 2011 by Paula Gallagher

Lactose is a sugar found in dairy products and for many people it causes gas, bloating, diarrhea, and other gastrointestinal problems. This is because they lack the enzyme lactase, which helps break down and digest lactose.

Although it is possible to get all nutrients found in dairy products from other foods, calcium and vitamin D deficiencies can be a concern, since many people do rely on dairy for these two nutrients.

Calcium:  Signs of deficiency include bone density loss and muscle spasms. Green leafy veggies, almonds, tofu, tahini and sardines with the bones are all good sources of dietary calcium. If you aren’t getting enough of these, then supplement with additional calcium. On average most people should aim for about 1000mg of calcium intake per day. Continue reading “Avoiding Nutritional Deficiencies in a Lactose-Free Diet”

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Avoiding Nutritional Deficiencies in a Vegetarian Diet

September 15th, 2011 by Paula Gallagher

In a series of blogs, I will address the nutritional needs of people on special diets. Specifically, these will be: vegetarian, lactose-free, gluten-free, and an athlete’s diet. For most people, a well balanced, whole foods diet should provide adequate intake of most nutrients. However, a few CORE supplements should be considered to fill in the gaps and provide an extra boost, no matter what diet you follow.

It is possible to to achieve a healthy lifestyle if you are on a special diet, whether by choice or necessity. Awareness of nutrient imbalances that may occur, and correcting them with menu planning and supplementation, are the keys to a healthy you.

Vegetarian Diet

In general, vegetarians avoid animal flesh, but a vegetarian’s diet can range from vegan, with complete exclusion of animal products (no milk, meat, eggs, honey), to a diet that includes some animal products like eggs and milk. Continue reading “Avoiding Nutritional Deficiencies in a Vegetarian Diet”

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Our Bloggers

  • Paula Gallagher
    Paula Gallagher
    Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
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    Margo Gladding
    Margo's impressive knowledge base is the result of a unique blend of educational and professional experience.
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    Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research.
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    Dr. Joseph Pizzorno
    Dr. Joseph Pizzorno, ND is a pioneer of integrative medicine and a leading authority on science-based natural medicine.
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    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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    Teri Cochrane
    Teri is a is a Certified Coach Practitioner with extensive certifications and experience in holistic medicinal practices.
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    Dr. Rav Ivker
    Dr. Rav Ivker is a holistic family physician, health educator, and best-selling author.
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    Susan Levin
    Susan writes about the connection between plant-based diets and a reduced risk of chronic diseases.
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