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  • Ask a Naturopath: Which Vegetarian Foods Are Rich in Iron?

    Jenn asks : "Which vegetarian foods are rich in iron?" Answer: Although iron derived from non meat sources is considered to have less impact than iron found in red meat, it's still an adequate source of iron. It's easy for vegetarians to maintain a balanced level of iron by having a combination of the following iron-rich foods in your diet on a daily basis: Black strap molasses. Legumes (including lentils, chickpeas, kidney beans, and pinto beans). Soy products (including soy beans, tempeh, and tofu). Whole grains (including quinoa and millet). Dried fruit (including raisins and apricots). Nuts and seeds (including cashews, sunflower seeds, and almonds). Leafy greens (including spinach, Swiss chard, beet greens, kale, collard greens, and broccoli). Seaweeds (including dulce, kelp, and nori). Furthermore, vitamin C also enhances iron absorption, so including food rich in vitamin C -- raspberries, papaya, lemons, peppers and broccoli, alongside iron-rich foods, will ensure you get the most iron from your food. Some leafy greens contain compounds called phytates and oxalates that can inhibit iron absorption. They are found in high amounts in spinach, swiss chard, and beet greens so it's important to consume these leafy greens in moderation. Alternate them with kale, collard greens, and broccoli which have lower levels of phytates and oxalates and more easily absorbable sources of iron. Tannins found in black and green tea, also inhibit iron absorption, so it is a good idea to drink tea away from iron rich foods. Answer provided by Jackie Yurko, Doctor of Naturopathic Medicine. Do you have a question for our Naturopath? Ask below. DISCLAIMER: This information is for entertainment purposes only. The recommendations may not work for you, and should not take the place of the recommendations made by your own medical personnel. We are not responsible for the outcomes of any recommendations. Do not make any drastic changes to your diet without the supervision of your doctor/dietitian. For more information, please see a Licensed Naturopath in your area. To find one, visit cand.ca . Ask a Naturopath appears every other Wednesday. Join the conversation on the foodnetwork.ca Community: share your healthy eating advice in the forums Related: Visit our Ask an Expert blog Naturopath vs. Dietitian: What Can I Eat to Combat Fatigue? Ask a Naturopath: What Are Essential Fatty Acids?

  • Naturopath vs. Dietitian: What Are Some Foods that Help Fight a Cold?

    Ever wonder about the differences between a naturopath and a dietitian? We do. So we decided to each of them to answer the same question - good idea no? I found the responses surprisingly similar. - CJ J ason asks, "What are some foods that help fight off a cold? When I feel a cold coming on, is there a food that can help??" Naturopath's Answer: There are many different foods that can help boost your immune system when you're feeling sick. When you're ill, it's important to eat foods that are easy to digest so less stress is placed on your digestive system and more of your internal energy can be diverted to your immune response. Some foods that are easy to digest include: soups, smoothies, fruits, and raw or lightly steamed vegetables. Some foods that directly boost the functioning of your immune system include: Raw garlic which provides the body with natural antimicrobial support and helps kill off bacteria and viruses. Ginger (raw, cooked, or boiled as a tea) which provides the body with natural antimicrobial support and helps reduce congestion. Vitamin C rich foods (such as raspberries, papaya, lemons, peppers, broccoli, and tomatoes) which help boost the number of white blood cells in your body. Beta carotene rich foods (such as carrots, squash, and sweet potatoes) which also boost the number of white blood cells in your body. It's also important to drink at least 2 litres of water daily when you're sick in order to properly hydrate your system and to improve your ability to clear out infections and illnesses. The most important food to cut out of your diet when you're feeling sick is refined sugar (which includes white sugar and brown sugar) because it directly compromises your immune system’s ability to fight off infections and illnesses. On top of these foods, make sure you get plenty of rest and keep your physical exertion to a minimum so that your body has enough energy to combat the cold. Dietitian's Answer: There are really no foods to prevent colds. But by maintaining a healthy immune system, you may reduce symptoms and not feel so bad. Boost your immune system by getting these vitamins and minerals in your diet: Vitamin C – eat more citrus fruit, strawberries, and peppers. Vitamin A – this vitamin is found in milk, eggs, and bright orange and green veggies (warning: do not take a vitamin A supplement – it can be toxic!). Vitamin E – found in sunflower and safflower oils, almonds, and peanuts. Selenium – eating...

  • Mom's Awesome Coleslaw

    The long weekend is around the corner and I am excited! Not only am I happy about having some extra time off, I'm also thrilled about sharing with all of you "Mom's Awesome Coleslaw" as my younger brother refers to it. It's the perfect side dish to any BBQ. She'll kill me for showing this to you, but I couldn't speak of my mom without posting a picture (sorry, I know you'll have a few words for me later! Love ya!) And now back to the slaw, you must be wondering if I made this colourful delight , and the answer is... no. You see, yesterday I went to my parent's place and was fortunate because my mom had some on hand, which I gladly took (stole) along with me for lunch! Her coleslaw salad is light, a bit tangy and will have you craving more. And the best part is, you can do it in a food processor to limit the mess! Ingredients: 1 head of cabbage 3 carrots, peeled 2 cloves of garlic, peeled 3 green onions 1 green or red pepper Marinade: 1 cup white vinegar 1/2 cup sugar 3/4 cup oil 1 tsp salt 1/4 tsp pepper Directions: 1) Cut your cabbage into wedges to fit into the tube of a food processor, then empty into a large bowl. 2) Grate your carrots and add them to the cabbage. 3) Using a blade (steel knife) drop in the green onions and garlic. Process them until they are minced, then add to the cabbage carrot bowl. 4) Slice your peppers into long thin strips and add to your veggie bowl. 5) Combine the ingredients for the marinade into a saucepan and bring it to a boil. Pour the hot marinade over the coleslaw mixture and toss well. Refrigerate! P.S. It'll keep for 3 to 4 weeks in the fridge. Related: Discuss: What Mom Dish Did You Hate Growing Up? Discuss: Do You Have A Dish That Screams Mom? HGTV.ca Question of the Week: My Mom Gets A+ For Style, And Yours? Mother's Day Recipes

  • Video: Anne Lindsay's Healthy Eating Tips

    We recently caught up with Lighthearted at Home cookbook author, Anne Lindsay , at her beautiful home in Toronto. She spent the afternoon preparing a healthy five course meal for us which we'll be sharing with you shortly in our upcoming Summer Guide. It was fun to watch Anne cook and her passion for nutritious and healthy eating is admirable. I got Anne to share some of her light hearted eating tips with us below - enjoy! Related: Book Review: Lighthearted at Home - The Very Best of Anne Lindsay Photos: Covent Garden Farmer's market, London, Ontario

  • Ask a Dietitian: Which Foods Help with PCOS?

    Sally M. asks, "I have just been diagnosed with PCOS and don’t know what I should be eating. Thanks!" Answer: PCOS (poly cystic ovarian syndrome) is a disorder that causes a woman’s body to make too much male hormone . This can cause irregular periods and can possibly make it difficult to get pregnant. Symptoms include weight gain, poor glucose control, high cholesterol, and high triglycerides – very unpleasant. Ways to be healthy with PCOS: Achieve and maintain a healthy body weight. I know it’s easier said than done – especially with PCOS! Weight loss can help maintain blood glucose levels and reduce high cholesterol – and it can help lower testosterone levels (which is the main perpetrator). Since it’s a little tougher to lose weight with PCOS, you may want to see a dietitian to help you through it the healthy way. See www.dietitians.ca to find a dietitian in your area. Choose foods with a low glycemic index (GI) – these foods tend to digest slower in the body, and thus will not raise blood glucose levels as quickly. Foods higher in fiber and protein tend to have a lower GI, while foods high in sugar tend to have a higher GI. So get rid of the white stuff! Exercise daily. Get enough omega 3’s from fish, flax, canola oil and walnuts . More beans less meat! Eat at regular mealtimes and don’t skip meals. Just remember that there is hope! It just may take a little more effort to achieve what you want – but it’s worth it! Answer provided by Kimberly London, Registered Dietitian. Do you have a question for our Dietitian? Ask below. DISCLAIMER: This information is for entertainment purposes only. The recommendations may not work for you, and should not take the place of the recommendations made by your own medical personnel. We are not responsible for the outcomes of any recommendations. Do not make any drastic changes to your diet without the supervision of your doctor/dietitian. For more information, please see a Registered Dietitian in your area. To find one, visit dietitians.ca. Ask a Dietitian appears every other Wednesday. Join the conversation on the foodnetwork.ca Community: share your healthy eating advice in the forums
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