OUR BLOG HAS MOVED…

Womenshealthclinic’s Blog has moved to the following address:

http://annapurnanaturopathic.com/blog/

Please update your settings, and subscribe to the new blog.

Thank you!

Shawna Darou, ND

Diet & Lifestyle Changes Could Prevent 1/3 of all Cancers

Study shows:

A report by the American Institute for Cancer Research and the World Cancer Research Fund was released last month in London, England. After reviewing 7000 studies, the report’s authors concluded that in countries like Canada, one-third of cancer cases could be eliminated if people ate less fat and sugar, exercised more and reduced obesity. Another one-third of cancers are due to smoking.

Here are some basic dietary and lifestyle recommendations to reduce your risk:

• Eat at least 5-10 servings of fruits and vegetables each day
• Do not eat fried foods
• Maintain high fibre intake – ideally 30 grams per day
• Lower sugar intake, especially sugary drinks
• Exercise at least 3x per week
• Maintain a body weight that is within a 18.5-25 BMI (BMI is calculated as: (weight in pounds x 703) / (height in inches x height in inches)
• Keep saturated fats in your diet low – this means any animal fats from meats, eggs and high fat dairy products
• Do not smoke, or if you do get help to quit

Many people live in fear of cancer as it continues to become a frequent occurrence. The above steps and common-sense lifestyle changes really do make a difference.

Don’t forget to follow us on Twitter: _womenhealth_

Like us on our Facebook page: Annapurna Naturopathic – Women’s Health Clinic

All the best,

Shawna Darou ND

The Importance of your Thyroid Health!

Hypothyroidism is a chronic health condition that is both under-diagnosed and undertreated.

• Do you experience any of the following?
• Are you tired, sluggish in the morning or having trouble with memory, concentration and focus?
• Do you have dry skin or fluid retention?
• Is your sex drive lower than it was previously?
• Are you hands and feet always cold, and do you experience chills that are difficult to warm up from?
• Are your constipated or do you have slow digestion?
• Is your hair thinning?
• Is your cholesterol high?
• Have you gained weight recently or are you having difficulty losing it?
• Do you suffer from depression?
• Is your PMS getting worse?
• Are you having difficulty getting pregnant?
• Do you have muscle cramps or muscle weakness?

What is Hypothyroidism?

Hypothyroidism is an underactive thyroid gland which controls your metabolic rate. When your thyroid slows down, every other organ and system in your body slows down, including your brain, heart, digestion and muscles.

Thyroid function however is a gray area of medicine – there are degrees of imbalance. But even a mildly underactive thyroid can have a dramatic effect on the quality of your life.

Unfortunately, this condition is highly under-diagnosed because conventionally, it is diagnosed through one blood test, called TSH, and you are considered hypothyroid only with a level over 5.0.

This diagnosis misses a large group of people who have what is called “sublcinical hypothyroidism”, and it is less clear to diagnose. Subclinical hypothyroidism may cause many low-grade symptoms, such as fatigue, difficulty losing weight, mild depression, constipation, and more. Yet, it causes just slight changes in the blood tests. In fact, it often only shows up in tests that most doctors do not perform.

Who is Affected by Hypothyroidism?

Hypothyroidism affects men and women of all ages, however there are increasing incidences in women post-pregnancy and during menopause.

What Causes Hypothyroidism?

There are several key factors that contribute to the large number of cases of hypothyroidism: chronic stress, environmental toxins, inflammation, and vitamin / nutrient deficiencies.

Chronic stress is a very common cause of hypothyroidism as there is an intimate connection between thyroid and adrenal hormones.

Another factor with hypothyroidism is exposure to environmental toxins such as pesticides and heavy metals, which act as hormone disrupters and interfere with hormone metabolism and function.

It is a very common condition because of the many factors that can affect thyroid function: chronic stress, nutritional deficiencies, food intolerances, and environmental toxins such as heavy metals and pesticides.

Chronic inflammation in the body can be caused by factors such as food intolerances where antibodies are formed and cause an over-activity of the immune system. One of the most common causes of inflammation is gluten intolerance. Gluten is a protein found in wheat, spelt, rye, barley and oats.

Finally, nutritional deficiencies also affect thyroid function. These include: iodine, vitamin D, selenium, zinc, omega-3 fast, B-complex vitamins and vitamin A.

How is hypothyroidism diagnosed and treated?

If you suspect that you may have an underactive thyroid, a combination of physical examination and blood testing is recommended to confirm.

Treatment will start by addressing the root causes of your thyroid imbalance in order to restore balance. In many cases this can be treated naturally with detoxification, dietary changes and natural supplements.

If you have any questions, or would like to investigate your thyroid function further, please contact the clinic to book your appointment.

Don’t forget to follow us on Twitter: _womenshealth_

Best wishes,

Shawna Darou ND

New Perspectives on Osteoarthritis

In the past, it was assumed that osteoarthritis came from wear and tear and breakdown of joints over time. It is now recognized as an inflammatory disorder, and in any case of chronic inflammation we need to look at systemic or overall body factors.

Osteoarthritis most often occurs in the hands, hips, knees and spine. It causes pain, stiffness, swelling, bony growths, pain and limitations in mobility. It is by far the most common form of arthritis, typically appearing in around age 50-60.

In order to address systemic inflammation, we must take a close look at nutrition. Foods such as meat (especially red meat and fatty meats), alcohol, sugar and processed and refined foods promote inflammation in the body. Also, food intolerances, particularly to gluten often play a part. In one study, 11% of patients with osteoarthritis were found to have gluten antibodies in their joints. Systemic inflammation from eating grains high in gluten: wheat, spelt, kamut, rye, barley and oats is actually a significant factor in arthritis pain.

In naturopathic practice, it is often recommended to try a 1 month hypoallergenic diet in order to see what impact foods are having on joint pains. Foods to avoid during this time include: dairy, eggs, corn, soy, yeast (found in bread and beer), nuts, nightshade vegetables (tomato, potato, peppers and eggplant), and gluten-containing grains. Instead, eat lots of vegetables, fruits, whole gluten-free grains (brown rice, quinoa, millet), bean and lentils, some high omega-3 fish (wild salmon, sardines, herring), and seeds. A food intolerance test is also a possibility to test for food reactions.

Nutrient deficiencies can also contribute to systemic inflammation, in particular to vitamin D, omega-3 fats and anti-oxidants. Vitamin D deficiency is related to reduced sun exposure and use of sunscreens. Most people can only maintain optimal vitamin D status through supplementation. Omega-3 fats are found in fish oils and flaxseed oil, and they play an important role in reducing inflammation in the body.

Exercise is another factor which helps to reduce pain and swelling. Unfortunately, people with arthritis may be avoiding exercise due to pain levels. Try low-impact exercise such as walking, swimming, yoga or elliptical training machines at the gym.

There are many supplements that can both reduce systemic inflammation, and support joint health. Some of the more commonly known ones include: glucosamine and chondroitin sulfate which work together to improve joint mobility and function. Supplements that lower inflammation include: omega-3 fatty acids found in fish oils; herbs such as ginger, turmeric and boswellia; and proteolytic enzymes which break down inflammation. Antioxidants may also be helpful such as green tea, bioflavonoids, lipoic acid and n-acetyl cysteine, all of which reduce oxidative damage to the joints.

If you have any quesitons, please consult a naturopathic doctor to look at solutions to your joint pain. Each case is different, so a personalized treatment plan whcih examines your particular risk factors will provide the best results. Contact our clinic to book your appointment today!

Don’t forget to follow us on Twitter at _womenshealth_

Best wishes,

Shawna Darou ND

References:

Pizzorno, JE, Murray, MT, Joiner-Bey, H. The Clinician’s Handbook of Natural Medicine. Churchill Livingston, 2002.

Hyman, M. “How to Relieve Arthritic Pain: Getting to the Root of Osteoarthritis”

Annual Health Assessment: Preventative & Proactive Health Care

We are approaching the end of year and it is a good time to take stock on your health. Are there any areas that need attention? Are you up to date with physical examinations, naturopathic assessments, testing and screening? Taking care of these issues will give you information to base decisions regarding prevention of illness and will enable you to be proactive about your health care. Early intervention with first warming signs (such as slightly high cholesterol, small fibroids, rising blood sugar levels, presence of thyroid antibodies, mild allergies,…) can correct health problems before they become chronic.

I see an alarming number of early warning signs slip through the cracks, which is why I encourage patients to bring in previous lab testing to their visits for review. For example, are your cholesterol levels gradually climbing each year? Is your vitamin D level optimal? Have you had vitamin D tested? In our over-stretched health care system, there is often not enough time to compare your lab testing from year to year, and changes like these will not flag until you are at a critical level requiring intervention. It is the several steps prior that I aim to find, where changes in diet, exercise and stress reduction can prevent a chronic health issue from developing.

I highly recommend taking charge of their own health and creating a health file that contains your own copies of blood test results and other lab testing (ultrasounds, mammogram’s, bone density tests, thermography, food intolerance testing, hormone panels). I would be happy to help you interpret and assess them.

The other side of preventative medicine is to understand your family history. This can help make decisions about when to start more invasive screening (such as mammogram or colonoscopy), and helps design a long-term treatment plan. If you don’t have all of this information, please ask family members.

If there is information lacking in your health file, we can fill in the missing pieces with lab testing: standard blood tests (cholesterol, iron, vitamin B12, thyroid, blood sugar, etc), food intolerance testing, hormone panels or breast thermography.

All of this information will help create a personalized preventative health plan. It is always preferable to treat health issues at the stage of early intervention which prevents the need for long-term medication use.

Please book an annual health assessment if you would like to discuss a preventative and proactive health plan.

 

Don’t forget to follow us on Twitter: _womenshealth_

 

Best wishes,

Shawna Darou ND

Immune System: Cold and Flu Prevention

The immune system plays a pivotal role in our health. One of the key functions of the immune system is to prevent acute illnesses, like colds and flus. Whether you’re dealing with a simple cold or the H1N1 influenza virus, a robust immune system is essential to the successful prevention and management of illness.

Essential elements to building a strong immune system include positive daily lifestyle choices, a balanced diet, and optimizing bodily functions. In addition, supplements and herbs can provide added support to this process. Here are a number of simple, yet powerful ways to build your immune system and help prevent illness throughout the year:

Food
• Keep the temperature of your food opposite to the temperature outside. For example, in winter or on a rainy day, start with a warm breakfast like oatmeal or any warm cereal.
• Choose cooked foods, such as soups, stews, casseroles and baked dishes, as they are easier to digest and help keep the body warm.
• Avoid cold, raw food as they take more energy to digest and can cool the body down. If you are always hot, regardless of season, this is less important for you.
• Increase your use of onions, garlic, ginger, thyme, oregano, sage and other warming spices. Spices contain anti-viral and anti-bacterial properties that help fight off infections.
• Have at least 2 – 3 cups of vegetables a day. Choose a mix of root vegetables (potatoes, yams, carrots, leeks, turnip, beets etc) and greens (kale, spinach, broccoli etc).
• Limit fruits to two a day as fruit has natural sugars that, if taken in excess, can “feed” an infection especially if you’re not well.
• Avoid sugar, caffeine, alcohol, fried and processed food – these foods have minimal nutrients and suppress the immune system.
• Avoid dairy, especially if you have a tendency to get sinus infections, as it promotes mucous and congestion when you get sick.

Water
• Consume ½ your body weight in ounces a day to support all body functions and eliminate toxins.
• Choose room temperature or warm water. Cold water cools the body down too much and can slow down the healing process.

Sleep and Relaxation
• Avoid getting run down and exhausted. An exhausted and sleep deprived system is more susceptible to colds and flus and will not heal properly.
• Adequate sleep, usually 7 – 8 hours a night, allows the body to repair and heal.

Exercise
• Regular and moderate exercise decreases stress and boosts the immune system.
• Avoid heavy, exhaustive exercise as it can depress the immune system.
• Stay warm if exercising outside – you are better to sweat because of dressing warmly than to get cold because of too much exposed skin. Change into dry, warm clothes after exercise.

Dress
• Dress for the weather. For example, in the winter wear a scarf, hat, coat and thick cotton or wool socks to ensure that your throat, head, lower back and feet are covered and warm.
• If you have a tendency to feel cold wear long-underwear or tights in the winter months.

Hygiene
• Practice good body and oral hygiene on a daily basis and take extra precautions if you or someone around you has the flu or a cold.
• Wash your hands with soap and hot water throughout the day; especially before and after food preparation, and after using public transit or handling money.

Stress Management
• Reduce your stress. Chronic stress is one of the main factors for susceptibility to infection, as stress suppresses the immune system.
• Find outlets for your stress. Exercise is often very helpful. Look into meditation, relaxation exercises, journaling, reading, yoga, etc.
• Practice breathing exercises regularly. The respiratory system is full of immune supporting cells that protect the body from inhaled allergens and toxins.

At the First Sign of a Cold or Flu
• Improve on any of the above recommendations that you have been slack on.
• Rest, both physically and mentally, to allow your body to repair and heal.
• The best thing to eat is chicken soup, miso soup or a broth.
• Encourage a fever by wrapping up warm – a fever is the way that the body naturally fights infection.

H1N1 Flu Prevention
In light of the current concerns with H1N1 Flu, the following are additional strategies for prevention:
• Homeopathics work to gently stimulate the body’s natural defensive mechanisms against viruses without interacting with other medications.
• Oscillococcinum (Boiron) – 1 vial a week, away from food (allow pellets to dissolve in mouth)
• Probiotics are good bacteria that live in the intestines and optimize immunity by helping to maintain gut integrity, aiding digestion and synthesizing certain vitamins.
• Talk to your naturopathic doctor about natural alternatives to the flu shot, as well as herbal medicines to assist your body in dealing with a cold or flu. Please book an immune-boost visit to discuss your individual recommendations.

Don’t forget to follow us on Twitter at _womenshealth_

 

Best regards,

Shawna Darou ND

 

How food affects your children’s health & behaviour

As a Naturopathic doctor who has been treating children over the last five years, I find that one of the most prevalent and least understood factors effecting the health of children today is diet.  It may be surprising to some parents but many of the ingredients found in food today can have immediate and dramatic negative effects on a child’s behavior. In some case children may even suffer for years from a chronic condition that baffles their parents only to find out that the cause was a food intolerance. Examples include difficulty sleeping, extreme temper tantrums, or physical complaints like eczema and allergies. Although most parents are familiar with the sugar rushes and the chocolate sillies, many are not aware of other dietary factors that could be negatively impacting their child.  This short article is meant to introduce ways that foods can affect children’s behavior.   Studies over the years have proven that diet has a large impact on conditions such as: attention deficit disorder (ADD / ADHD), as well as autism, in more extreme cases.  Moreover diet directly impacts on a child’s ability to concentrate, his or her behavior at home, sleep, mood as well as emotional stability. The following are ways that diet has an affect:

Sugar – It is almost impossible to avoid sugar these days, as it is in practically every packaged food out there on the self. Daily intake of sugar creates cravings for more sugar which has been proven to affect a child’s mood and behavior. Suggestions are to read ingredients and limit foods  that are sweetened to occasional treats. It is impossible for a child to sit still and focus when they have too much sugar in their system. Also beware that ‘organic cane juice’ is no different in its affect, and is present in most so-called healthy packaged foods.

Caffeine – Children find caffeine in chocolate and pop these days, and in many cases it has a profound affect on hyperactivity followed by a big crash. If your child tends towards extremes in behavior or moodiness, it is best to avoid chocolate and pop altogether. 

Food intolerances – This reaction is an intolerance as opposed to a true allergy (anaphylactic – for example nut allergies), and is seen often in children with allergies, eczema and asthma, frequent ear or tonsil infections, and also commonly in children with attention deficit disorder and autism / autistic spectrum. The reaction in many cases can show up as a “brain allergy” where the child’s behavior, mood or sleep is affected. This type of intolerance is best tested with a blood test for “IgG” or “delayed hypersensitivity reactions” and is offered through Annapurna Naturopathic.

Blood sugar balance – Children as well as adults are clearly affected by blood sugar balance. For example, if their whole day is filled with sweets or mostly carbohydrate foods, you may notice that their mood and energy is very unstable, that they frustrate easily and bounce from very hyper behavior to low energy or whining. This is corrected by increasing the protein in the child’s diet (meat, fish, eggs, yogurt, cheese, nuts, soy, beans, legumes), and reducing sweets.  Remember balance is key.

Vitamin deficiencies and healthy fats – Deficiencies in vitamins such as iron or vitamin B12 can cause difficulty in focusing because they are fatigued. They often don’t express this clearly, and can seem moody and distracted. Also, a diet that is low in essential fatty acids, especially omega-3 fats from oily fish and flax seeds, can affect mood in children usually showing up as anxiety and depression. Either dietary or supplementing with omega-3 fats has been shown to have a positive affect on children with attention deficit disorder especially.

A note on food sensitivity testing: Testing is now available which is very easy to do on a child with a simple finger prick blood sample. This tests for 96 different foods and measures antibodies of the IgG or delayed hypersensitivity type. It is very different from a standard allergy test with the skin scratch method which is primarily testing for IgE or immediate reactions (related to itching, swelling, hives and anaphylaxis). In contrast, the finger prick test gives valuable information, in particular for conditions such as allergies, eczema, asthma, chronic ear infections, behavior and sleep difficulties, attention deficit disorder and autism.

If you require more information on allergies in children or the effect of diet on behavior, please feel free to contact the clinic.

Don’t forget to follow us on Twitter at _womenshealth_

Best regards,

Shawna Darou ND

“Treatment and Cure for Migraines” by Dr. Shawna Darou

Migraine headaches are a condition that I am seeing more and more often in my practice, and I would like to provide some insight into their treatment because in most cases they are completely treatable by first determining the cause and then treating it.

Conventionally, migraines are treated with powerful medications and this is definitely a condition where the symptoms and not the cause are treated. Not to mention the fact that migraine medications notoriously have terrible side-effects and are very expensive.

Migraine headaches can have many different causes, and from a naturopathic perspective, the first key is to determine the cause. Here are some of the more common causes:

Food intolerances: When migraine is caused by food intolerances or gastrointestinal imbalance, there may also be digestive upset, bloating, irritable bowel syndrome, fatigue, brain fog, sinus congestion, acne, eczema, among other symptoms. Food intolerances can easily be tested with a blood test for IgG or delayed hypersensitivity reactions. In some cases, an additional test for celiac disease (gluten intolerance) may be needed.

Chemical triggers: Many migraine sufferers have triggers to their headaches such as MSG, aspartame, nitrites (in deli meat), sulfites (in wine, dried fruit and salad bars), and tyramine in chocolate and cheese. Testing out a whole food diet, free of additives for one month will usually determine if this is the cause.

Hormone imbalance: When migraines come with menstruation, ovulation, puberty or near menopause a hormone imbalance is suspected. There may also be signs of PMS (fluid retention, cravings, irritability,…). Hormonal migraines can also be caused by oral contraceptives and hormone replacement therapy.

Blood sugar instability: Low blood sugar can trigger migraines in some people and may also be accompanied by irregular energy patterns through the day, dizziness, irritability, extreme hunger and anxiety. Treatment is to stabilize blood sugar levels by eating small, regular meals through the day and eliminating sugars.

Magnesium deficiency: When headaches are found in combination with palpitations, constipation, anxiety, insomnia, muscle cramps and menstrual cramps a magnesium deficiency is suspected. These symptoms are compounded by a poor diet, too much sugar, caffeine or alcohol and high stress. Treatment is to improve nutrition and use appropriate types of magnesium supplements.

Structural problems: Tension in the jaw, shoulders and neck can cause migraines too, especially when triggered by stress. Work with a good osteopath, chiropractor, acupuncturist or massage therapist can get to the root of these headaches.

These are just a few of the more commonly seen causes of migraine headaches. The key is to get to the root of the problem and treat them by correcting the underlying cause. If you suffer from migraines, please book an appointment to investigate potential causes of your headaches and treat them in a lasting way.

Best wishes,

Dr. Shawna Darou

Don’t forget to follow us on Twitter at _womenshealth_

“Natural solutions to battling anemia” by Dr. Darou

Anemia is a condition in which the red blood cell count or hemoglobin level in the blood is lower than normal. Some causes for anemia include:



- Low iron levels, where the size and number of red blood cells is reduced – which can occur from heavy menstruation, low dietary intake of iron, or slow/chronic blood loss from a stomach ulcer or colon cancer for example;

- Sudden blood loss – for example from a trauma;

- Vitamin B12 deficiency – due to low dietary intake in vegetarians or difficulty absorbing vitamin B12 which can occur with age, in celiac disease or from high alcohol intake; and

- Certain bone marrow diseases may cause anemia, as well as hereditary disorders such as sickle cell anemia or thalassemia.



The main symptom associated with anemia is fatigue. Other symptoms can include: appearing pale, heart palpitations, shortness of breath, hair loss and feeling cold.

Women in general commonly develop iron-deficiency anemia due to monthly blood loss with menstruation. Otherwise, people at risk of developing iron-deficiency anemia include: people with low dietary intake of iron, such as vegetarians or those who do not eat red meat, women with heavy menstrual flow, and those with conditions of chronic blood loss such stomach ulcers. Anemia is also common in pregnancy due to the large increase in blood volume that occurs at this time.


Vitamin B12 deficiency can occur in people whose diets contain very low animal products (vegetarian or vegan diet), as it is found primarily in animal products (meat, fish, eggs, dairy products). It is also commonly seen in the elderly as their absorption of vitamin B12 is often poor, and in people with celiac disease, a condition where gluten-containing grains cause intestinal problems.

In terms of the hereditary disorders such as sickle cell anemia and thalassemia, these are often detected based on a thorough family history and blood testing.

Anemia due to iron or vitamin B12 deficiencies is treatable with supplementation, and correcting the underlying cause. In the majority of cases, anemia can be resolved completely. It is however important to address the underlying causes: poor dietary intake of iron or vitamin B12, heavy menstrual flow, and difficulty with absorption, for example.

If you suspect that you may be anemic based on the symptoms above, it is important that you have some basic blood tests done to determine if this is the case. These would include a “CBC” (complete blood count) to measure the amount of red blood cells and hemoglobin, as well as your “ferritin” level which represents the amount of stored iron, and possibly a test for “vitamin B12” blood levels.

Once the cause of your anemia has been determined, the correct treatment can be recommended. This typically includes iron supplements and/ or vitamin B12 supplements. In cases of poor vitamin B12 absorption, intramuscular injections may be required instead. It is important not to just take high doses of iron without a diagnosis of anemia as having too much iron in your blood can be dangerous because the iron is absorbed and not excreted. Too much iron can cause problems with the liver and heart.

Improving dietary sources of foods rich in iron and vitamin B12 may be recommended also to prevent future deficiencies. Foods high in iron include: meats (especially red meats and liver), dark green vegetables (broccoli, spinach, kale), kidney beans, dried apricots, dates, raisins and blackstrap molasses. Also to note: you can increase iron absorption by pairing an iron-rich food or supplement with one high in vitamin C. Foods high in vitamin B12 include: all animal foods (meat, fish, eggs, dairy), and fortified breads or cereal.

There are some cases where fatigue is not caused by anemia. A condition that often mimics anemia is hypothyroidism (an under-active thyroid gland) as there can fatigue, feeling cold and hair loss associated with it. It is important to have blood tests done to determine which one is present. If blood tests do not indicate anemia, other possible causes of fatigue include: viral infections like mononucleosis, chronic fatigue syndrome, and also food intolerances.

The bottom line recommendation with anemia, is to first get an accurate diagnosis as to the cause (iron deficiency or other), and then to address the underlying cause so that the condition can be resolved completely.

Best wishes,



Shawna Darou ND

Don’t forget to follow us on Twitter at _womenshealth_

Have you been eating any of these healthy foods lately?

Eating healthy is some serious business. It takes time, effort, discipline and most importantly commitment. We understand that we are all busy with our lives and all the responsibilities that go along with our daily lives but try to tend to your body as much as you can. By simply adding these healthy foods you can supply your body the nutrients and vitamins it maybe deprived of due to your regular diet.



Here is a list of some of the healthiest foods that you may not be eating regularly. Look for ways of incorporating some of these nutritious foods for great variety:



Beets – They are one of the best sources of both folate and betaine, which are two nutrients that lower your blood levels of homocysteine, an inflammatory compound that increases risk of heart disease. They also contain natural pigments that have been shown to be potent cancer fighters in laboratory mice. Beets are best eaten raw as heating them will decrease their antioxidant power. A simple way to eat them is grated into a salad.

Cabbage – Cabbage is a major part of both European and Asian diets, and it has some important health benefits. One of the main valuable nutrients in cabbage is called sulforaphane, which increases the body’s production of enzymes that disarm cell-damaging free radicals and reduce your risk of cancer. Stanford University scientists have determined that sulforaphane boosts levels of these cancer-fighting enzymes more than any other plant chemical. Cabbage is also best eaten raw, and can be made into a simple coleslaw with a vinaigrette dressing rather than creamy sauce (try apple cider vinegar, olive oil, sea salt, garlic and herbs).

Swiss chard – This leafy green vegetable is from the Brassica or broccoli family, and contains large amounts of the carotenoids lutein and zeaxanthin. These nutrients protect your retinas from the damage and aging. To eat Swiss chard, you can either steam or saute it. To saute, chop the leaves and stems into 1-inch pieces and saute in a pan with olive oil and garlic for 5-7 minutes, then season with a little sea salt.

Cinnamon – Cinnamon is spice that helps control blood sugar levels to a great degree. One study found that people with type-2 diabetes who consumed 1/4 teaspoon of cinnamon daily for 6 weeks significantly reduced their blood sugar and also their triglyceride and LDL (bad) cholesterol levels. Cinnamon contains chemicals called methylhydroxychalcone polymers, which increase your cells’ ability to metabolize sugar by up to 20 times. To consume cinnamon regularly, stir 1/4 teaspoon into your morning oatmeal, a fruit smoothie or yogurt.

Pomegranate juice – This juice has tremendous cardiovascular benefits. One study found that drinking just 2 ounces of pomegranate juice daily for a year decreased systolic blood pressure by 21% and significantly improved bloodflow to the heart. When you buy pomegranate juice, look for one that is pure pomegranate and contains no added sugars.

Goji berries – These are small dried berries that are similar to raisins in size, and have been used as a medicinal food in Tibet for hundreds of years. Goji berries have one of the highest ORAC ratings, meaning that they have one of the highest antioxidant power of any fruit. To eat them, sprinkle on oatmeal, stir into yogurt, or snack on a handful of them with some raw nuts.

Pumpkin seeds – These little seeds are a great source of both magnesium and zinc, two minerals that are often lacking in our diets. They are best eaten raw, and can be added to a snack mix or a salad. You can also try pumpkin seed butter, and here the green ones are freshest. The pumpkin seed butter by Omega Nutrition is particularly tasty.



Start adding these healthy foods in your diet today! You’ll feel the goodness these food does to your body and soul!



Don’t forget to follow us on Twitter at _womenshealth_

Best wishes,

[Information edited from Men's Health online article "The Ten Best Foods You Aren't Eating" by John Bowden PhD, July 2008.]