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The Proactive Healthcare Blog

HEALTH TIPS

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We make choices many times a day that either guide us towards or away from health. I am going to walk you through a typical day, and highlight the opportunities we have to make PROACTIVE choices.

Let’s start with the morning. How do you wake up? A jarring alarm clock can startle you out of sleep and trigger a stress response. We all know that stress is harmful, but it’s important to know that cortisol, your stress hormone slows down your bodies ability to detoxify, making you more vulnerable to the chemicals in our environments. In essence, the more stress hormones in your bloodstream, the more reactive you will be the the many chemicals you come into contact with daily. Try to wake to a gentle sound, that gets progressively louder or if possible, avoid using an alarm clock. Morning is also the best time of day to jot down your intentions for the day, how you want to feel, and your “to do” list. Planning to feel good help to keep your stress hormones down.

The first choice you encounter is what to drink first thing in the morning and your best bet is filtered water. Adding lemon to your water helps to stimulate bile flow, which promotes elimination. Adding mint can help wake you up. Ginger will help you settle any morning queasiness and help you digest breakfast. Or you can add fruit like berries, oranges or cucumber to add flavour and nutrients to the water. You simply cannot detoxify without enough water and not drinking enough is what makes so many of us struggle to excrete toxins. There is a very true saying out there: Dilution is the solution to pollution.

The next choice is what to eat for breakfast. Smoothie make an excellent choice because they are fast, portable and can be easily customized. This is important because what is good for some, is not good for all. For example, if you have hypothyroidism there is a limit to how much raw cruciferous veggies, like kale you should eat. For a hypothyroid patient, the kale would be best steamed so it doesn’t inhibit the thyroid gland. An even better green option would be parsley or  romaine lettuce. Smoothies taste sweeter with fruit, but if you are easily bloated and gassy you may be aggravated by apples, mangoes, pears, peaches and watermelon. Limit the fruit content of your smoothie and use organic berries whenever possible. If you are using a protein powder in your smoothie you want to beware of artificial sweeteners. Sucralose, aka Splenda is a hormone disruptor and aspartame can be very toxic to all of your cells, especially those of your brain. Make sure you add some good fat to your smoothie like flax oil, hemp oil, or avocado to help you absorb all of those nutrients. If smoothies aren’t your thing, find a way to eat veggies in the morning. There is nothing to say you can’t eat leftovers for breakfast. You can also use a greens powder in water if you struggle to eat veggies in the morning. My favourite is Raw Reserve by Amazing Grass.

Now it’s time to get ready for work. This is a very important choice because we absorb everything we put on our skin. Our beauty habits account for one of the greatest sources of toxins we come into contact with daily. David Suzuki has created a very important list called the Dirty Dozen Cosmetic Chemicals. Use this as your guide to safer products.
Your next choice comes one your way to work. What are you listening to? Driving in silence can help you prepare for the day by visualizing what you want to happen. Calm music can help reduce the cortisol raised by driving. If you have an air freshener, pull over and throw it out. Each breath brings more toxic fumes to your brain and into your bloodstream. There is an incredible amount of off gassing of toxic fumes that already occurs in the car, so it is best not to  add to it. Whenever possible, drive with the windows open. Even though Essex County air is not known for its freshness, it is still better than the off gassing from the car.

What are you breathing at work? Many offices and schools have windows that do not open. Indoor air is much more toxic than outdoor air. One simple way to improve your indoor air is to have peace lilies and garden mums nearby, which can filter the most variety of air pollution.

The next obvious fork in our life is what to eat for lunch. Is it possible that your lunch choice can actually protect you from heart disease, cancer, depression, anxiety or Alzheimer’s? If you are one of the up to 40% of people that have the MTHFR gene, then a salad with spinach, arugula, parsley, lentils really could improve your life. People with the MTHFR gene are unable to use synthetic folic acid to protect their DNA. That means they need to get naturally occurring folate from their foods or else they are at higher risk of mutations, along with imbalances in their neurotransmitters. Eating a salad is also not enough. People with this gene should also avoid synthetic folic acid which is found in prenatals, multis, B vitamins and even more ubiquitously in fortified foods like white flour, pasta, breads, nutrition bars as well as a lot of gluten free products. What’s interesting is that this synthetic type of folic acid can actually become toxic to this group of people. This is why whole foods are your best bet for nutrients and why you should always eat vegetables with every meal.

As the afternoon rolls on, most of us as faced with another big decision: what to snack on when we crave sugar. The first thing to do  is drink water because you are probably thirsty. If that doesn’t do the trick, grab a big dried fig. Figs help to bind up any toxins that are in your digestive tract. They help your liver break down the chemicals around us that mimic estrogen and put us at higher risk for breast cancer. They are also a great source of calcium and iron. If it’s chocolate you are craving, stick a piece a dark square or a few dark chocolate chips into the fig.
It’s now dinner time, another important choice in our day. What are you cooking on? If it’s teflon, get rid of it. The fumes teflon creates are toxic to your immune system and even worse for your kids. You can safely use all glass, stainless steel, cast iron (as long as you don’t have iron overload) and ceramic as long as it is not chipping.

So what do you throw in that healthy pan? We all need a fast option so it’s okay to take short cuts. The most important ingredients in your dinner are vegetables. When you build around that, it will always be healthy. One of my favourite “fast food” strategies is to use shredded cabbage. I buy it shredded to save time. It’s not a dirty dozen veggie so it doesn’t have to be organic. Shredded cabbage can be tossed in a salad, and it’s also great for adding bulk to a stir fry and makes a great substitute for noodles. Cabbage contains glucosinolates, a phytonutrient your body converts into cancer fighting compounds. It can protect you from H pylori, a common stomach infection that can cause ulcers. It is also has cholesterol lowering properties. In addition to stir-frying cabbage you should add crimini mushrooms. If you want to save time, get them sliced. What makes crimini mushrooms so special is that they are a surprising source of CLA, a fatty acid that is not just good for burning fat but also helps women with hormone dependent cancer to reduce the amount of dangerous estrogen the body makes. CLA is mostly found in animal foods like meat and dairy, so this makes it a  great vegetarian source for an important nutrient. They can also potentially provide B12, produced by the bacteria that grows on the them. B12 is also found primarily in animal foods. Adding in a can of lentils or chickpeas with some rosemary and garlic makes a super healthy, fast stir-fry.

As the day comes to a close, one of the last choices in our day is what to snack on after dinner. This is when most of us get derailed because our stress hormones have been running high all day causing our blood sugar to be all over the place. Instead of cookies, try eating a banana or apple with organic peanut butter and hemp seeds sprinkled on it. Hemp is a complete and very easy to digest protein. It is an excellent source of omega 3 fats, which is an essential nutrient to protect our cells from toxins. Organic peanuts have more antioxidants than carrots, beets and strawberries and it is those antioxidants that also protect our DNA from toxins. They are a great source of folate, protein and cancer fighting phytonutrients.

Lastly, it is time for bed. It is very important that you sleep in complete darkness so that melatonin, one of our bodies most potent anti-oxidants can be released. Melatonin can help keep cancer in check and it allows your hormones to balance and your body to heal.

The goal at the end of the day is to provide your body with all the nutrients it needs to detoxify efficiently, while avoiding any unnecessary and harmful toxins to add to your toxic load. Tomorrow, you can get to do it all over again.


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As research continues to accumulate on genetics, what have become undeniably clear is that most chronic disease is preventable and greatly influenced by your lifestyle, including your nutritional status, sleep quality, exercise habits, stress levels, chemical and toxin exposure and attitude towards your life.

A Naturopathic Doctor can help you:

  • Identify deficiencies in your diet
  • Improve your digestion by modifying your diet and by suggesting nutrients that can improve how you absorb, assimilate and eliminate.
  • Obtain better body composition using a custom designed diet for your metabolism
  • Support your body’s natural healing abilities
  • Learn how to take better care of yourself and your family
  • Have the satisfaction of knowing you are in control of your health
  • Have a licensed professional guide you through your individualized treatment plan
  • Improve your detoxification capabilities
  • Age gracefully by being proactive in your health
  • Design a personalized treatment plan for conditions such as high blood pressure, PMS, menopause, fatigue, stress, pain and inflammation, brain fog and memory issues, elevated cholesterol, insomnia and sleep issues, imbalanced immune system, weight gain, skin issues, and anxiety and depression.

As a  Naturopathic Doctor, Dr. Natasha understands that natural remedies are helpful for many conditions but in some cases prescription medication cannot be avoided. In this case,  Dr Natasha will determine if your medications are causing any nutrient deficiencies and help you manage your side effects.


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The understanding of “Food as Medicine” has always had its passionate advocates, and with the emergence of Epigenetics, cutting edge science is helping to explain the cellular effects food has on our bodies. For instance, we now know that fresh foods that are local, seasonal and organic can help reduce our risk of some forms of cancer. With this knowledge comes the opportunity to make nutritional choices that impact all of your cells and leave you feeling better, as well as choices that positively impact our community and local farmers. Veggie stir-fry anyone?

This prescription from the “farm”acy will give you the most health benefits for your effort.

•    Drink at least 2 litres of water daily. Add lemon juice to your water first thing in the morning to increase bile production. Bile is a natural laxative.
•    Try to consume 3 cups of green tea daily. Some studies show it can prevent breast cancer recurrence by up to 64%.
•    Add 2 tbsp of ground flaxseeds to your meals in smoothies, salads, soups, or mixed with veggies.
•    Include at least 1 portion/day of Cruciferous vegetables daily which include watercress, broccoli, cauliflower, cabbage, Brussels sprouts, kale, arugula, kohlrabi, radish, daikon, and Bok Choy. These assist your liver in detoxification.
•    Add veggies like spinach, kale, romaine lettuce, parsley or fresh mint to your smoothies.
•    Eat at least 1 organic apple a day.
•    Include 1 serving/day of sulphur rich foods such as cabbage, garlic, onions, and beans which also help liver function.
•    Eat 1/2 cup of beans like lentils, chickpeas, black beans, adzuki, mung, pinto or navy every day If you were ever stuck on a desert island, you would be lucky to have beans to eat because of their nutritional value.
•    Include glutathione-containing food such asparagus, avocados and walnuts. Glutathione is the most potent antioxidant in your liver.
•    Include antioxidant rich foods such as berries, grapes (always organic), beets, cooked tomatoes, pomegranate and organic green tea to prevent free radical damage.
•    Include liberal amounts of turmeric, cilantro and walnuts in your diet.
•    Eat a total of at least 3 cups of vegetables daily.
•    Limit coffee, alcohol, grapefruit juice, stomach acid blockers and antihistamines. If you are a regular coffee reduce to 1 cup/day and try to drink only organic coffee.
•    Avoid all artificial sweeteners including aspartame, sucralose, Splenda, and acesulfame potassium. These are found in all diet products, many yogurts, gum, mints, most flavoured water and many protein bars.
•    Avoid “White” food like white bread, white pasta, white rice, and white sugar.
•    Avoid fried foods.
•    Only consume dairy that is organic.
•    Avoid MSG.


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February 17, 2014 adminNaturopathic Advice0

Most people’s diets come up short in nutrients which can lead to symptoms that don’t go away and an overall feeling of sluggishness.

Have a look at the symptoms associated with deficiencies in our vitamins and minerals and their healthiest food sources.

VITAMIN A

  • Eyes do not adjust to darkness
  • See poorly in dim light
  • Eyes are dry and inflamed
  • Skin is rough, scaly and dry, especially the elbows, knees and buttocks
  • Unable to distinguish between yellow and blue
  • Eyelids “glue” together, especially in the morning
  • Loss of sense of smell
  • Loss of appetite
  • Skin blemishes and discoloration
  • Frequent infections of bladder or urinary tract
  • Dry scalp (flakiness)
  • Dry nose and throat
  • Brittle nails
  • Frequent diarrhea
  • Loss of hearing
  • Gallstones
  • Recurrent sties in eyes
  • Female: spontaneous abortion
  • Ulcers (gastric, duodenal or colon)
  • Frequent allergies
  • Frequent canker sores
  • Subject to constant stress, strain and tension

Healthiest Food Sources for Vitamin A

  • Organic Eggs
  • Carrots
  • Spinach
  • Turnip green
  • Kale
  • Parsley
  • Bell peppers
  • Mustard greens
  • Romaine lettuce
  • Swiss chard
  • Sweet potato
  • Cayenne pepper
  • Collard greens
  • Cantaloupe
  • Winter squash
  • Apricots
  • Broccoli
  • Basil
  • Tomato
  • Oregano
  • Asparagus
  • Chili pepper
  • Green beans
  • Brussel’s sprouts
  • Summer squash

VITAMIN B1

  • Twitching of eye muscles
  • Puffiness around the eyes
  • Frequent blood shot eyes
  • Fatigue easily or abnormally tired
  • Loss of appetite
  • Easily upset and irritable
  • Loss of strength in the lower arms and legs
  • Hurt all over but can’t pinpoint the area
  • Tenderness in the calf muscles
  • Confusion and forgetfulness
  • Gastric distress (indigestion)
  • Constipation
  • Diastolic blood pressure over 90 (bottom number)
  • Irregular heart beat
  • Told you have an enlarged heart
  • Delayed or slow reflexes
  • Prickling sensation in lower extremities
  • Twitching of eye muscles
  • Puffiness around the eyes
  • Frequent blood shot eyes
  • Fatigue easily or abnormally tired
  • Loss of appetite
  • Easily upset and irritable
  • Loss of strength in the lower arms and legs
  • Hurt all over but can’t pinpoint the area
  • Tenderness in the calf muscles
  • Confusion and forgetfulness
  • Gastric distress (indigestion)
  • Constipation
  • Diastolic blood pressure over 90 (bottom number)
  • Irregular heart beat
  • Told you have an enlarged heart
  • Delayed or slow reflexes
  • Prickling sensation in lower extremities

Healthiest Food Sources of Vitamin B1

  • Brown Rice
  • Oats
  • Soy beans
  • Peas
  • Sunflower seeds
  • Capsicum
  • Turnip greens
  • Beet greens
  • Apricots
  • Pineapples
  • Pistachio nuts
  • Mustard seeds
  • Wheat germ

VITAMIN B2 (Riboflavin)

  • Cracks in the corner of the mouth
  • Red sore tongue
  • Shiny tongue
  • Feeling of sand in eyes
  • Eyes tire easily
  • Burning or itching of the eyes
  • Eyes are sensitive to light
  • Blood shot eyes
  • Frequent sores on lips
  • Female: vaginal itching
  • Male: scrotal itching
  • Swelling of tongue
  • Muscle cramps in lower legs & feet
  • “whiteheads”, especially on bridge of nose and under eyelids
  • Dizzy spells
  • Oily skin or oily hair
  • Excessive watering of the eyes
  • Have or had cataracts
  • Lack of stamina or vigor

Healthiest Food Sources of Vitamin B2

  • Crimini mushrooms
  • Boiled spinach
  • Romaine lettuce
  • Asparagus (boiled)
  • Swish chard (boiled)
  • Mustard Greens (boiled)
  • Broccoli
  • Collard greens (boiled)
  • Organic eggs
  • Green beans
  • Celery
  • Kale
  • Cabbage
  • Goat’s milk
  • Strawberries
  • Raspberries
  • Brussel Sprouts
  • Almonds
  • Tempeh
  • Plum

VITAMIN B6

  • Ringing in ears
  • Sore lips, mouth and tongue
  • Loss of hair
  • Numbness & cramps in arms or legs
  • Muscular weakness
  • Often nauseous or dizzy
  • Nervousness, irritability or depression
  • Often confused
  • Painful joints of fingers and hands
  • Swelling of hands, feet and ankles
  • Increase in urination
  • Low blood sugar (hypoglycemia)
  • Convulsions
  • Fainting spells
  • Use oral contraceptives (past or present)
  • Eczema
  • Tooth decay
  • Have or had kidney stones
  • High cholesterol
  • Juvenile acne
  • Frequent attacks of diarrhea
  • Urine is sometimes greenish tint
  • Burning sensation in feet  Spinach

Healthiest Food Sources of Vitamin B6

  • Bell peppers
  • Turnip greens
  • Garlic
  • Tuna, yellowfin
  • Cauliflower
  • Cayenne pepper
  • Mustard greens
  • Banana
  • Celery
  • Cabbage
  • Crimini mushrooms
  • Asparagus
  • Broccoli
  • Turmeric powder
  • Kale
  • Collard greens
  • Brussel sprouts
  • Watermelon
  • Cod
  • Leeks
  • Tomato
  • Snapper

VITAMIN B12 (Cyanocobalamin)

  • Anemia
  • Soreness or weakness in arms or legs
  • Arm and shoulder pain
  • Shooting pains in any part of the body
  • Loss of appetite
  • Sore tongue
  • General muscular weakness
  • Inability to concentrate
  • Painful facial muscles
  • Hot or cold sensations
  • Feel you have lost your incentive in life
  • Difficulty walking (stumble, shuffle)
  • Stammer occasionally
  • Jerking sensation in limbs

Healthiest Food Sources of Vitamin B12

  • Organic Eggs
  • Seaweed
  • Spirulina
  • Organic Meats
  • Organic Dairy

FOLIC ACID

  • Early greying of hair
  • Swollen tongue
  • Alternating loose and hard bowel movements
  • Easily fatigued
  • Chronically fatigued
  • Shortness of breath
  • History of cleft palate
  • Dizzy spells
  • Have been diagnosed with macrocytic anemia
  • Use oral contraceptives (past or present)
  • Greyish brown pigmentation of the skin, especially face

Healthiest Food Sources of Folic Acid

  • Beets
  • Peas
  • Oranges
  • Romaine lettuce
  • Spinach
  • Honeydew melons
  • Beans
  • Nuts
  • Seeds
  • Whole grains like quinoa, millet, barley, spelt, kamut, amaranth, brown rice
  • Asparagus
  • Broccoli
  • Avocado
  • Wheat germ

VITAMIN B3 (Niacin)

  • Muscular weakness
  • General fatigue
  • Loss of appetite
  • Frequent indigestion
  • Red skin around nose and eyes
  • Bad breath
  • Frequent canker sores
  • Can’t fall asleep
  • Hands and/or feet go numb
  • Irritable, easily upset
  • Hands and/or feet feel hot
  • Recurring headaches
  • Subject to constant stress, strain and tension
  • Depression
  • Loss of memory
  • Dry, scaly patches where skin is exposed to sunlight
  • Burning tongue
  • Tongue is dark and mouth is sore
  • Chronic skin inflammation (eczema, psoriasis)
  • Desire alcohol

Healthiest Food Sources of Vitamin B3

  • Organic chicken breast
  • Salmon
  • Halibut
  • Turkey breast
  • Crimini mushrooms
  • Asparagus
  • Tomatoes
  • Romaine lettuce
  • Mustard greens
  • Green peas
  • Broccoli
  • Organic peanuts
  • Eggplant
  • Spinach
  • Spelt

VITAMIN B5 (Pantothenic Acid)

  • Subject to constant stress and tension
  • Chronic headache
  • Physically feel weak
  • Abnormally tired
  • Frequent cold and upper respiratory infections
  • Suddenly dizzy
  • Physically and/or mentally overworked
  • Feel lightheaded when standing up
  • Loss of feeling in hands and feet
  • Suffer from allergies
  • Frequent gastric distress (indigestion)
  • Have periods of deep depression
  • Abdominal cramps and pains
  • Chronic constipation
  • Low blood sugar (hypoglycemia)
  • Arthritis
  • Have attacks of vomiting

Healthiest Food Sources of Vitamin B5

  • Crimini mushrooms
  • Cauliflower
  • Broccoli
  • Turnip greens,
  • Sunflower seeds
  • Tomato
  • Strawberries
  • Grapefruit
  • Organic Yogurt
  • Egg
  • Winter squash
  • Collard greens
  • Swiss chard

VITAMIN C

  • Anemia
  • Chronic stress
  • Bleeding or inflamed gums
  • Easily bruise
  • Small red or pink spots under the skin
  • Susceptible to infections, including colds
  • Shortness of breath
  • Swollen or painful joints
  • Frequent nosebleeds
  • Do you smoke? (cigarettes, cigar or pipe)
  • Ruptured blood vessels in the eye
  • Have fleeting joint pain
  • Known metal poisoning
  • History of severe burns (including sunburns)

Healthiest Food Sources of Vitamin C

  • Peppers
  • Strawberries
  • Broccoli
  • Guava, raw
  • Red sweet pepper
  • Kiwi fruit
  • Orange
  • Orange juice
  • Green pepper
  • Grapefruit juice
  • Vegetable juice cocktail
  • Strawberries
  • Brussels sprouts
  • Cantaloupe
  • Papaya
  • Kohlrabi
  • Broccoli
  • Sweet potato
  • Tomato juice
  • Cauliflower
  • Pineapple
  • Kale
  • Mango

VITAMIN D

  • Irregular heart beat
  • Poor bone development
  • Muscular numbness, tingling or spasms
  • Had rickets (bow legs, knock-knees, bone enlargement)
  • Tissues are flabby
  • Dull pains in lower back and thighs
  • A lot of cavities
  • Deep pains in the leg (bone pain)
  • Diagnosed with osteomalacia (softening of the bones)
  • Vague aches and pains
  • Arthritis
  • Feel soreness or tenderness in ribs or breast bone
  • Stomach or gastric ulcers

Healthiest Food Sources of Vitamin D

  • Wild Salmon
  • Shrimp
  • Organic Eggs
  • Organic milk
  • Cod
  • Herring
  • Sardines

VITAMIN E

  • Have or had a disc problem (slipped disc in spine)
  • Changes in heart rate (fast to slow)
  • Known heart weakness or problem
  • Female: one or more miscarriage
  • Use mineral oil for laxative purposes
  • Have seen “fat” in your stool
  • Gallbladder troubles
  • Colitis
  • Impaired circulation (cold spots or patchy skin)
  • Male: known sterility or loss of sex drive
  • Female: menstrual discomfort or hot flashes
  • Varicose veins
  • Chest pains and/ or left arm pain
  • History of blood clot
  • History of inflamed veins

Healthiest Food Sources of Vitamin E

  • Mustard greens
  • Swiss chard
  • Sunflower seeds
  • Turnip greens
  • Almonds
  • Spinach
  • Collard greens
  • Kale
  • Papaya
  • Olives
  • Bell peppers
  • Brussel’s sprouts
  • Kiwi
  • Tomato
  • Blueberries
  • Wheat Germ Oil
  • Peanuts, dry roasted
  • Dandelion greens

ESSENTIAL FATTY ACIDS

  • Brittle or lusterless hair
  • Nails break, peel, crack and are brittle
  • Have allergies
  • Underweight
  • Dry skin
  • Skin disorders like psoriasis
  • Frequent attacks or diarrhea
  • Dandruff
  • Known kidney trouble
  • Constipation

Healthiest Food Sources of EFAs

  • Walnuts
  • Hazelnuts
  • Flax seeds
  • Hempseeds
  • Evening Primrose oil
  • Pomegranate oil
  • Borage oil
  • Ocean fish
  • Seaweed/algae

CALCIUM

  • Numbness and/or tingling in arms/legs
  • Frequent muscle cramps
  • Vague pains in joints
  • Heart palpitations
  • Slow heart rate
  • Can’t get to sleep or stay asleep
  • Female: menstrual cramps
  • Trembling fingers
  • Dull backache
  • Frequent cavities

Healthiest Food Sources of Calcium

  • Parsley
  • Tahini/sesame seeds
  • Salba seeds
  • Almonds
  • Nettle tea
  • Carob
  • Watercress
  • Spinach
  • Mustard greens
  • Organic dairy

CHROMIUM

  • High cholesterol
  • Diabetes
  • Alcohol intolerance
  • Sugar cravings

Healthiest Food Sources of Chromium

  • Romaine lettuce
  • Onions
  • Tomato

COPPER

  • Weak hair and nails
  • Early greying of hair
  • Fungus infection in nails
  • Eyes are sensitive to light
  • Hypothyroid

Healthiest Food Sources of Copper

  • Crimini mushrooms
  • Turnip greens
  • Blackstrap molasses
  • Swiss chard
  • Spinach
  • Sesame seeds
  • Mustard greens
  • Kale
  • Summer squash
  • Asparagus
  • Eggplant
  • Cashews

IRON

  • Anemia
  • Fingernails are pale
  • Dizzy spells
  • Tire easily
  • Difficulty breathing
  • Shortness of breath
  • Cry without a reason
  • Poor appetite
  • Fingernails appear flat and brittle
  • Pain in heels
  • Pain in fingertips
  • Rapid heart rate
  • Shoulder joints are painful
  • Sleepy in daytime, sleepless at night
  • Sensation of spots before eyes
  • Constipation

Healthiest Food Sources of Iron

  • Dried beans like lima, kidney, peas
  • Whole grains like millet, oats and brown rice
  • Eggs (especially egg yolks)
  • Dried fruits like prunes, raisins, apricots
  • almonds
  • Brazil nut
  • Broccoli
  • Spinach
  • Kale
  • Collards
  • Asparagus
  • Dandelion greens
  • Oysters
  • Organic lean red meat
  • Wild Salmon

MAGNESIUM

  • Poor muscle coordination
  • Prone to athletic injuries (strained knees)
  • As a child had partial paralysis for unknown reason
  • As a child had failing eyesight
  • As a child had failing hearing
  • Myasthenia gravis or multiple sclerosis
  • Diabetes
  • Allergies
  • Dizzy spells
  • Bone deformities
  • Ringing in ears
  • Menstrual cramps
  • Crave chocolate before period
  • Muscle spasms
  • Constipation
  • Insomnia

Healthiest Food Sources of Magnesium

  • Swiss chard
  • Spinach
  • Kelp
  • Basil
  • Summer squash
  • Coriander seeds
  • Turnip greens
  • Mustard greens
  • Pumpkin seeds
  • Blackstrap molasses
  • Broccoli
  • Cucumbers
  • Cloves
  • Halibut
  • Flaxseeds
  • Celery
  • Collard greens
  • Kale
  • Mustard seeds
  • Ginger root
  • Sunflower seeds
  • Sesame seeds
  • Quinoa

ZINC

  • Wounds heal slowly
  • Loss of sense of smell
  • Loss of sense of taste
  • Diabetes
  • Feel more tired than usual
  • Acne
  • Male: diagnosed with prostate problems
  • Hypothyroid

Healthiest Food Sources of Zinc

  • Crimini mushrooms
  • Spinach
  • Squash
  • Asparagus
  • Swiss chard
  • Collard greens
  • Miso
  • Chickpeas
  • Maple syrup
  • Broccoli
  • Pumpkin seeds
  • Sunflower seeds
  • Sesame seeds
  • Mustard seeds

 



February 17, 2014 adminNaturopathic Advice1

Serves 4-6

1 lb potatoes (5 small or medium), not peeled & quartered
4 cups water
¼ tsp cayenne pepper
½ tsp dried basil
½ tsp cumin
3 tbsp olive oil
½-1 tsp sea salt
4 slices ginger root
1 small onion, chopped
2 cloves garlic, chopped
½ cup tomato, diced
½ cup several of following vegetables: carrot, celery, green pepper, zucchini, broccoli, cauliflower, beets
½ cup chopped green onions

In a large stockpot, combine potatoes and water and boil for 15-20 minutes. Add the seasonings, oil, and salt. Place chopped vegetables into the pot, cover, and cook over low heat for 10-20 minutes, until veggies are tender. Sprinkle with green onions.




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