Ask the Natural Health Experts
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Disclaimer: Contents of this page are not intended to provide medical advice or diagnosis for individual problems or circumstances. Readers should seek advice from health professionals regarding the prevention, diagnosis or treatment of any disease.

What are natural food sources of vitamin E?

Foods that contain Vitamin E are: dark green leafy vegetables; legumes; nuts; seeds; whole grains; brown rice; cornmeal; dulse; eggs; kelp; liver; milk; oatmeal; other organ meats; sweet potatoes; watercress. Herbs that contain Vitamin E are: alfalfa; bladderwrack, dandelion; dong quai; flaxseed; nettle; oat straw; raspberry leaf; and rose hips

Microwave ovens - what are they really doing to our food?

Does microwaving food kill important enzymes and nutrients?

This is a controversial issue. You will find research on both sides of this question. Below is a brief statement describing the summary of negative effects. Though you will find research to the contrary, please keep in mind this tidbit: La Leche League International guidelines state that you should not microwave your pumped breastmilk.  

Microwave oven cooking has 3 categories of effects on us: carcinogenic effects; biologic effects of exposure from oven itself and the food's changes; nutritive destruction of the food. All 3 categories of effects can negatively impact our health.

In direct response to your question, the negative nutritive impact manifests in many ways, including the following. Certain vitamins, such as vitamins B, C, and E are not as available for absorption. The nucleoproteins in meats are rapidly destroyed.

In summary, it is rather reasonable to consider that microwave cooking can significantly decrease the nutritional value of the food by destroying the availability of these nutrients. Some people say that food tastes funny after being cooked in a microwave. Perhaps, that is the most important research information? Pay attention to your bodily response to the microwaved food. Then make your decision.  

Constipation in children

MY GRANDASON HAS PROBLEMS WITH CONSTIPATION HE SOMETIMES DOES'NT GO FOR 5 DAYS HE IS 10 YEARS OLD. WHAT CAN I GET FOR HIM.
 
You are right to be concerned. Eliminating every 5 days or so is not frequently enough for optimal health. You have two avenues to explore initially: psychological and nutritional.  

You do not say in your question how long this problem has been going on or when it started. Perhaps, his stooling pattern changed with a stressor at school or at home. So please check out again what is happening with him psychologically. Talk to him and help him to open up to you.  Being a grandparent puts you in a wonderful position to provide support and wisdom.

Also, please help him to look at his nutritional intake. Get an idea of what he is eating. At age 10, he is likely to be eating much of his food outside of the home. So you could help him to understand wise choices.  While you are assessing what he is eating with him, you can do some reading to increase your knowledge base about healthy eating and elimination. Two articles from our website will give you some helpful hints. One article is," The rules of the game have changed How to raise a child in the 21st century," The next article is," How to maintain your health through internal cleansing," Several titles available at our online bookstore will give you information about foods to avoid and foods to emphasize. Some useful titles are:" Fast Food Nation"; "How to Raise a Healthy Child"; and "Internal Cleansing."  

Oatmeal and cholesterol

How does the cholesterol-lowering benefit of INSTANT oatmeal compare with that of REGULAR oatmeal?

General description of the process

Oatmeal works to lower cholesterol in the following manner. The soluble fiber of oatmeal works to lower cholesterol by mixing with the cholesterol-based bile acids in the intestines, thereby working to keep these acids from being absorbed back to the liver-gallbladder system. Then the liver works to pull cholesterol from the bloodstream to replace its lost cholesterol-based bile acids. So the blood level cholesterol decreases.

The difference between instant oatmeal and regular oatmeal is in the size of flakes. The instant oatmeal is cut smaller, so that it cooks faster. With this trimming of the flakes for the instant, the insoluble fiber is lost and the soluble fiber is less. Both the instant and regular oatmeals will do the job for you, since both contain the soluble oat fiber that will bind with the bile acids. However, the regular type will do a better job, since it contains more fiber and can then bind with more acids. Since regular oatmeal cooks in a jiff and contains more fiber, why not just go with the original?

Liquid Breakfast

Q: I have been drinking slim fast for years. I would like to no if this drink is gassy. It seems that I always have gas every day. I dont like to eat breakfast in the morning and find that this drink fills me up until lunch. I dont have a weight problem but I dont want put weight on. Can you give me so advise.

A: Congratulations for understanding how important breakfast is. However, processed liquid meals are not real food. They are a combination of chemicals. If you want liquids for meals, please juice or puree. What you eat should be natural. Use of products like Slimfast work to create an imbalance of gastric acids and intestinal flora, as well as a build-up of toxins. So yes, the Slimfast could be causing that gassy sensation. Please see the article, How to maintain your health and vitality through internal cleansing for more information on how processed foods impact your body. Good luck to you.

First steps in eliminating the freshman 15

Q: I'm a college student, and I need to know what is the most efficient way to loose the "freshman fifteen". I'm not interest in fad diets. I understand my eating patterns must change. I have to make a lifestyle change. What could speed up my metabolism

A: Hope you are otherwise enjoying school. Congratulations on having a sensible approach to the issue. First, I suggest that you take a look at what you are really eating. Do a food diary for several days. Write down everything! As a college student with irregular and long hours, you may be amazed by the additional intake leading to that freshman 15. Then work on replacing processed foods with fresh foods without chemicals. Dorm food is usually filled with chemicals, so you will have to be careful about your food choices at food service. Next look at your activity level. Maybe you are not exercising as much as you used to because of the time hitting the books. Most colleges have great fitness centers. Check out yours. Use it regularly. At your age you are not likely to require a boost to your metabolism other than the boost from clean eating and exercise. So you really do not need a supplement to speed up your metabolism. However, if you want to be sure that you are getting all that you require for your nutritional needs, I suggest that you take a high quality multivitamin and mineral product, such as Life Force Green. At your age, eating clean and exercising well should be enough to eliminate that freshman 15. So if that does not work, please see a holistic provider to determine if another problem is present. Good luck to you:)

Toenail fungus

Q: How do you treat toenail fungus?

A: Importantly, you need to make sure that the changes on your nail are related to fungus. Nail changes can indicate changes in your cardiovascular system. Once you are certain that you do, indeed, have a fungal infection on your toenail, then you can start working on eliminating the problem. First of all you need to cleanse your entire body of the fungal infection and to strengthen your body's immune system. These actions are required, because the fungal infection is a whole body superinfection that occurs, in part, due to a weakened immune system. Doing a thorough internal cleanse such as the Colonix Internal Cleansing Program will often be sufficient to eliminate the problem. Other examples of appropriate whole body treatments include the following products of Dr. Natura: Pekana 21 day detox pack or Mundipur; Sovereign Silver. There are also some topical treatments you can try. Examples of appropriate topical treatments include: foot soaks with essential oil baths of lavender and/or eucalyptus; topical application of tea tree oil-based creams or ointments; green tea packs to the area.

Fibromyalgia and unwanted weight loss

Q: I am a woman age 76. I have had fibromyalgia for years and in the last few years I have continually lost weight. Is there any diet or supplement that you can suggest that will help me gain weight? I've gone from about 120 to 90 pounds in a year! I lack energy and feel much weaker than I used to. I can't eat very much at each meal because I feel full after eating very little. My doctors have no clue as to how to help me.

A: You should see a holistic health provider in your area to receive a complete evaluation. However, in the meantime from your comments about feeling full after very little to eat, fatigue, and pain,I feel that you would benefit tremendously from the gentle detoxification program of Mundipur from Dr. Natura. This gentle detoxification program would help you improve your digestion, energy level and your pain by cleansing your system of impurities. Next I recommend that you start a high quality multivitamin and mineral supplement, such as Life Force Green, along with President's Choice Bee Pollen to maintain the improved level of wellness that the detoxification product brought you. Again, I do emphasize that you should see a holistic provider in your area, so that you can avail yourself of helpful modalities that will also help you to improve your wellbeing.

Mushrooms

Q: What do mushrooms have to offer us?

A: Mushrooms provide excellent nutrition. Different types of mushroom vary somewhat in their nutritional content. Yet generally mushrooms offer the following to us when consumed; protein; fiber; B complex vitamins, such as riboflavin, niacin, pantothenic acid; and minerals such as potassium, selenium, copper. Additionally some research indicates that certain types of mushrooms, Shiitake and Maitaki, contain immune system enhancing agents that may help us ward off cancer and other immune system diseases.

Niacin

Q: Niacin - What is it good for?

A: The uses of niacin are myriad. Many systems are helped by niacin. Your skin is brighter and more clear due to this substance. It facilitates the making of sex hormones. It helps with digestive function, as it aids in the production of hydrochloric acid and the secretion of bile, stomach fluids. Niacin helps the breakdown of carbohydrates, fats and protein. As part of this action, it helps decrease cholesterol. This function then leads to improved cardiovascular
health. Your mind works better with appropriate levels of niacin, as it improves memory and can help decrease  symptoms of mental illness. Foods that contain niacin are: liver, eggs, fish, milk, cheese, peanuts, tomatoes, wheat germ, and whole wheat products. Life Force Green, available at drnatura.com, will provide you with a high quality source of niacin.

Hunger in the night!

Q: When I get an outrageous attack of hunger in the middle of the night, what can I eat and what can I not eat, or can I even eat at all?

A: Start with 8-16 ounces of water. Then try several rounds of deep breathing to help your body calm down. The extra hydration with the relaxation modality of deep breathing should get you back to sleep without stressing your body.

Will an apple a day take that weight away?

Q: Will the natural sugars found in fresh fruits cause me to gain weight the way processed sugars would?  I get concerned when I see the sugars found in apples and grapes, for example.  If I am trying to lose or maintain weight loss, do I need to monitor my intake of these sugars and if so, how much is too much? Also, do you have recommendations for good books on nutrition that explain what foods to eat and in what amounts in order to control weight gain and loss management in healthy ways?

A: Moderation is the key. Following the food pyramid guidelines of consuming 2-4 servings of fruit per day, will help you maintain your weight. This will not only satisfy some of your nutrient needs but also stop cravings for other foods that may not be as healthy. Do not be too concerned about the sugar content, as your body utilizes the sugar from fruit differently from processed white sugar. You may also wish to increase your water intake to 6-8 glasses per day and include some daily exercise to help bring you closer to your ideal weight. For additional reading about weight loss, you may want to read,"The Optimum Nutrition Bible," by Patrick Holford.

Hidden Goodies in Halloween Treats

Q: Is there an ingredient in chocolate which helps muscle spasms?  I have an eyelid which tightens up as the day progresses.  I noticed on Halloween, after I spent the day eating a lot of Snickers and Milky Way pieces, that the problem was much better.  Since I cannot eat this way every day, I wonder if you know what specifically may have helped.

A: Muscle spasms of all kinds are frequently related to dehydration and/or to mineral deficiencies. The improvement that you noticed after eating chocolate indicates that you likely do not generally have enough magnesium in your diet. So you can work on increasing the intake of other foods that are high in magnesium to get the results you got from chocolate. Some of these are: fish, apples, apricots, avocados, bananas, cantaloupe, garlic, grapefruit. Dr. Natura’s Life Force Green would also help you stay on top of adequate mineral intake. Please see DrNatura.com for more information.

Itchy Rectum Troubles

Q: Why does my anus/rectum itch frequently?

A: Anal or rectal itching can be caused by several factors. Hemorrhoids can be one very common cause. Candidiasis overgrowth is another common cause of this problem. Additionally, eczema can localize to this region. One problem that can be a factor in these problems and directly in the anal/rectal itching is a parasitic infection. Parasitic infections can immediately and in the long-term cause the anal/rectal itching, while the other problems just previously stated usually occur with long-term parasitic infection. Please see the following article for more information: http://www.gifam.org/npcleansing.htm.

Saturated and unsaturated fats

Q: What is the difference between saturated and unsaturated fats?

A: The classification of saturated and unsaturated fats is based on the chemical structure of the molecules of the fatty acid. Single bonded fatty acids are saturated. Examples of saturated fatty acids are found in: whole milk, meat, coconut oil. Double or more bonded fatty acids are unsaturated. Examples of unsaturated fatty acids are found in: olive oil, peanut oil, canola oil, soybean oil.  The body uses the single bonded fatty acid very differently from the double or more bonded fatty acid. Saturated fatty acids are used in creating the adipose or fat layer. If the person has too high an intake of saturated fatty acids the excess will line the vascular walls, creating an increased risk of cardiovascular disease. Unsaturated fats are used in membrane tissue and as building blocks for important substances in the body, such as prostaglandins. These prostaglandins are used
for reducing inflammation in many parts of the body, including the cardiovascular system.   

Avoid Hot Chillies if You Have Hemorrhoids

Q: What are the foods to avoid for hemorrhoids?

A: A hemorrhoid is a varicose vein in the rectal area. So you want to avoid any food or beverage that creates more stress with defecation such as fats, red meat, sweets and anything made from white flour. Since the vein is swollen and raw, you'll also want to avoid foods that may irritate mucosa, such as hot peppers, coffee, alcohol, and processed foods in general. Instead, you should increase your intake of fiber, which will help soften to stool. For long-term management, you might find  apo-STOM from DrNatura to be very helpful.

Food Fit for a Deserted Island

Q: If you were on a deserted island and you needed to bring one food, what will it be. It has to be a food that has the carbohydrates, proteins, minerals and vitamins.

A: Interesting question. If I could take only one type of food with me, I would take Bee Pollen. It is the only complete food in the world. It contains all the vitamins, minerals, and amino acids that the human body needs. Some refer to Bee Pollen as a "Superfood" because it is so highly concentrated with a complex supply of quality nutrients. The phytonutrients found in Bee Pollen number in the thousands. Bee Pollen contains the highest antioxidant activity  and polyphenol content of any fruits and vegetables yet tested. Bee Pollen also contains enzymes, free amino acids, essential fatty acids (including Omega 3 and 6), naturally chelated minerals, and whole vitamin complexes. My favorite is President's Choice Bee Pollen because it is harvested from the best American hives with all enzymes still potent and active, and with all the original nutrients intact. This product is available from DrNatura.com.

Is Peanut Butter Healthy for Children?

Q: My son's father thinks peanut butter is somehow not good for our child. I think it is. Our child has no allergies and loves peanut butter. What do you think about peanut butter?

A: My son also loves peanut butter. This can, in fact be a healthy snack, provided that you are giving him organic peanut butter that does not contain any added sugar, salt, or hydrogenated oils.

Beneficial Foods for High Blood Pressure

Q: I have high blood pressure, what types of foods must I avoid?  Are there foods which can aid in lowering my blood pressure?

A: The cleaner and more elemental you can eat, the better. This means that you should eat fresh foods and avoid junk food. Some people find that avoiding salt can help keep the blood pressure low. However, if you eat fresh food, avoiding processed foods, you will find that your salt intake will become minimal. Foods that can help lower your blood pressure include: garlic; onions; fruits and vegetables as sources of fiber; foods containing essential fatty acids, such as flaxseed oil, black current oil, olive oil,
primrose oil, grape seed oil; fish, such as tuna, salmon, herring, or mackerol 2 times per week; mushrooms such as Maitake,Shiitake, Reishi.

Liver Help

Q: What supplements and vegetables are good for the liver?

A: Herbal supplements that are beneficial for the liver include: milk thistle, turmeric, green tea, burdock, dandelion, schizandra. Vitamin and mineral supplements that are good for the liver include: the B vitamins, coenzyme Q10, lecithin, vitamin C, vitamin E, essential fatty acids. Regarding foods, the liver is happiest when clean and elemental foods are eaten. In other words to keep your liver happy, avoid junk and processed foods as well as alcohol. Liver function enhancing vegetables are: artichokes, juiced carrots, juiced beets, cabbage, turnips, cauliflower, broccoli, brussel sprouts, cereal grasses such as wheat/barley grass juices, micro-algae foods such as spirulina.

Iron Rich Foods

Q: What foods are rich in iron?

A: You have lots to choose from when you look to food sources of iron. General categories of foods rich in iron include: eggs, fish, liver, meat, poultry, green leafy vegetables, whole grains. Specific foods that contain iron are: almonds, avocados, beets, dates, kelp, lentils, peaches, pears, prunes, pumpkins, raisins, sesame seeds, soybeans, watercress.

Childhood Nutrition

Q: I work in an early childhood facility. I teach preschool age children. I am presently taking a child development class at college and we touched on the importance of nutrition. I have a 4 year old in my class who will not eat anything but junk food. I try to get him to try a variety of snacks that we provide that are healthy and he refuses. My biggest problem is that his parents allow this to happen. They will send things to school like sodas and Oreo cookies. I also feel that it is affecting his overall performance in class because of what he is eating. I don't think that they know the importance of nutrition. Can you help me to find the resources that I can use to inform them? What is your opinion on what I should do?

A: That is a really tough one and I truly feel for how difficult your situation must be. In my eyes, what these parents are doing to their child is no less than child abuse. Ignorance is no excuse in this case, especially when a small child has to suffer due to the negligence of his parents. How much easier it is to throw some cookies and crackers in a lunch box than to peel and slice up some carrots, wash an apple and make a healthy sandwich? The problem is, once a child becomes accustomed to those flavors, they will not want to eat anything else. Of course sweets and fat taste much better than fruit and vegetables. I would suggest putting together a newsletter that you would send home with each child. In this newsletter, you should outline how important proper nutrition is not just for health reasons but also for the child’s performance and behavior at school. If you like, you are welcome to include my article The Rules of the Game Have Changed: How to raise a healthy child in the 21st century: Good nutrition starts at home and you will not be able to help this boy if his parents aren’t willing to work with you. God bless you for caring!

The Last Word on Low-Carb Diets

Q: Which low carb diet do you find is most effective? I really need to lose weight.

A: Approximately one-third of the hundred or so questions I receive daily have to do with "low-carb" dieting. I will say once and for all that I do not condone eating a high-fat, high-protein, low-carb diet. I think it is ludicrous, crazy and potentially dangerous. It shocks me to see what lengths people will go to in order to try to lose weight. (Not that long ago people were being injected with tapeworms to help them fight the bulge! The ad would read: Banish fat! Always stay thin! Eat! Eat! Eat! Sanitized tape worms: Friends for a fair form.) How ridiculous does this seem today? There are many sensible ways of losing weight. Carbs are not "evil". We need carbs. Not the processed junk that most people consume but wholesome wholegrain foods are required for energy, regularity and good health in general. Certainly it is a good idea to avoid refined and processed carbohydrate foods, especially products made from white flour and sugar. Instead, include in your diet beans, sweet potatoes, winter squashes, fruits, and some whole grains such as wild rice, barley and quinoa. I can't see a huge fatty steak being a healthier choice than those.

Nutritious Fast Food?

Q: Dr. Lynn can you see fast food going nutritious or has it already?

A: I see that they're trying to jump on the bandwagon but since fast food will always be "cheap food", you'll never receive quality. Some hamburger places are calling their salads "fresh" but how long has that "fresh" salad been sitting prepackaged in their fridge? Sure you're better off having a pita or a salad instead of a hamburger but I just don't believe in supporting the fast food industry with my money. Now if someone were to open an organic food chain that offers vegetarian burgers...

Hair Issues

Q: I have been loosing[sic] my hair for years. It is very thin now and almost an embarrassment. Is there a vitamin or mineral that would help?

A: Many factors can cause hair loss. Because of this, you would do well to see your Western health care provider and a holistic health practitioner for a complete evaluation. Having said this, most hair loss can be diminished to a significant degree by the intake of kelp, tin and zinc.

How Many Meals a Day

Q: When trying to lose weight, or generally, at any time, is it better to eat 3 full meals a day or 6 smaller meals throughout the day? I am trying to lose weight and I eat little (it fills me up at the time but 2 hours later I am hungry again).

A: Overall, 6 smaller meals throughout the day is a better way to go for weight loss and maintaining even levels of nutrients in the body. However, some people do not
feel satisfied with the size of those meals or they just eat 6 large meals. For those people 3 meals will work well. However, for weight loss and for more effective use of nutrients, the yogic approach of breakfast like a king, lunch like a prince, and dinner like a pauper should be maintained. The body prefers to have more nutrients before its most active part of its day and likes to have less before rest time. Thank you.

Calf Muscle Cramps at Night

Q: What do you recommend for severe night-time calf muscle cramps?

A: You have several ways to manage this problem. First, drink more fluids,especially in the late afternoon, while decreasing or eliminating caffeine from your diet. Next, take your multivitamin and/or calcium magnesium supplement one hour before bedtime. If you prefer food sources for calcium magnesium, you may substitute live culture yogurt or a small serving of dark green leafy vegetables. If you want to approach this from an herbal perspective, a cup of chamomile tea, if you are not strongly allergic to ragweed, will provide you with calcium and help you to maintain a
deep sleep. Please pick an approach and use it regularly for 2-4 weeks. Then if you are still symptomatic, begin another regimen.

Breakfast Food for Teens

Q: Are there any breakfast foods (other than caffeine) that will help my son stay awake through an 80 minute early morning class?

A: Very good question. Please first assess how he is sleeping. Also, if he is a teenager, there may be no helping him to be alert. The biorhythms of teens are strongly set for midday, early evening and late night alert times. Even traditional educational theory base supports this as shown by the fact that there are pilot programs for teens with late start times. So once you have looked at his sleeping habits and attempted to negotiate later classes, dietary changes that might help his level of alertness include: a well-rounded breakfast that has no or little sugar; herbal teas such as gingko, decaffeinated green tea.

Daily needs of fiber

Q: I would like to know how much fiber one needs daily, preferably in ounces, or servings.

A: The American Cancer Society and the American Heart Association recommend 25-35 grams of fiber daily. Since most people simply don’t consume enough soluble and insoluble fiber a day a good quality supplement can make sure you are getting adequate amounts. I personally take a fiber supplement in a powder form twice daily. Please see the following link for more information: www.drnatura.com

Calories in home made soup

Q: When making homemade meals, example potato soup, how do I determine fat/cals/fiber...in a serving size?

A: There are certain softwares that you can find on the internet where you enter the ingredients of your recipe and it will calculate the calories, fat, etc. I feel that if you are making a home cooked meal with healthy ingredients (organic produce, extra virgin olive oil, wholegrain flour, filtered water, etc) you really won’t need to concern yourself with the amount of calories or fat. Just enjoy!

Combining Proteins

Q: I am confused about “complementary proteins” as some books say you do not have to combine, for example, seeds + legumes in one sitting for it to register as a complete protein. Does this mean that if you have millet for breakfast and tofu for lunch that it will be absorbed later as a complete protein? If so, what kind of time frame are we talking about for food combining-24 hours? Or, is it important to combine say nuts and seeds at the same sitting.

A: The old school of thought said that you need to combine proteins at each meal to make a "complete protein". Frances Moore Lappe, the author of Diet for a Small Planet, first made the case for protein complementarity back in the 70's. Since then she has modified her stand in the book's tenth anniversary edition, apologizing for spawning a generation of neurotic vegetarians. She wrote that "if people are getting enough calories [in a varied diet], they are virtually certain of getting enough protein." Thus, while complementarity is essential to form usable proteins, complementary foods need not necessarily be combined in the same meal. Amino acids that don't form a complete protein survive in the body for 12 hours. Eating a variety of foods throughout the day insures proteins from plant-based foods will be completed by those in other foods.

Nutrition essay request

Q: Write my girl an essay on nutrition please.

A: No problem. Would you like me to chew her food for her as well?

Memory Loss

Q: Can you tell me the food that are great for memory?

A: First I would stay away from things containing heavy metals such as mercury and aluminum as these have been known to contribute to poor memory and memory loss. Some examples are canned foods, tap water, certain fish, amalgam dental fillings, etc. Heavy metal build-up in the body can lead to severe memory loss and even Alzheimer's Disease. Please see the following link for detoxing your body of heavy metals: www.drnatura.com

Concern over bulimia

Q: Over the years I have had a friend who is bulimic, and I just discovered the other day that my other friend is and I want her to get help. I'm not going to tell her parents yet, and I'm going to try and talk to her about it first.  I was just wondering if you could send me the average weights and heights for girls  between the ages of 16 and 17. Thanks!!

A: I know you're trying to be a good friend but your friend has a potentially life-threatening condition. If she doesn't get help she can suffer irreversible damage and even die. Please talk to her parents or tell a guidance counsellor at school. You must act now!

Help! My hair is breaking!

Q: I have noticed lately that I am having a lot of breakage in my hair.  I do not color or perm my hair so it has always been in good condition up until now.  Could you tell me what I may be missing from my diet to cause this or what vitamins I can supplement my diet with?

A: Thank you for your inquiry. If you are experiencing a lot of breakage, your hair must be very dry and malnourished. To nourish your locks from the inside, I would suggest a daily Omega 3 supplement, as Omega 3 is known to help hair retain moisture and is also great for your skin. (see: www.drnatura.com) A good multi vitamin/mineral with antioxidants will help increase blood circulation to the hair follicles. Please see the following link for more information:
www.drnatura.com

Veggie Debate at Work

Q: At work we have been having discussions about which vegetables are ranked the highest in overall nutritional content. I believe it is the orange veggies such as yams, carrots and squash. Others feel it is the broccoli and cabbage group. How are vegetables ranked from highest to lowest? Thank you for your anticipated response.
A: You’re almost on the right track. Dark leafy greens, such as spinach, chard, collards, kale, mustard, beet and turnip greens, top the list of the most nutritious vegetables. They supply abundant amounts of vitamins, minerals and protective phytochemicals.

Juices for High Cholesterol

Q: Is there anything to take for my high cholesterol in terms of juice or vegetables.
A: A new study found that cranberry juice can actually lower the risk of heart disease for people with high cholesterol, and provide antioxidant benefits. The following freshly squeezed juices may also be healthful; beet, carrot, celery, currant, cranberry, citrus fruits, parsley, spinach and watermelon. These easily absorbable juices have highly concentrated nutrients that are essential for healthy blood vessels. You may also wish to add two tablespoons of flaxseed oil to your daily diet. Flaxseed oil is important for proper blood circulation and may assist in lowering cholesterol. Please see the following link for some other natural solutions www.drnatura.com

Testing for Minerals

Q: Is there a test that can be done to determine whether a person has a deficiency of a particular mineral in their body?  If so, what is it called and where can I get it done?
A: Hair analysis is an effective way of testing for mineral deficiencies or excesses, since mineral content of the hair reflects the mineral content of the body's tissues. If a mineral deficiency or excess exists in the hair, it usually indicates a mineral deficiency or excess within the body, or biounavailability. For example, if your hair reveals an elevated calcium level two or three times normal, then your calcium level within the body may be elevated also. If this is the case, a strong tendency exists for arteriosclerosis (hardening of the arteries due to calcium plaques). If your calcium level is low, then a tendency exists toward osteoporosis, increased tendency to bone fractures, dental cavities, periodontal disease, muscle cramps, etc. Various mineral imbalances, as revealed by hair analysis, frequently lead to metabolic dysfunctions before any actual symptoms appear.

Foods Rich in Iron

Q: Can you tell me where I can find what foods have lots of iron in them?
A: Foods that are high in iron include, liver, red meat, clams, egg yolks, tofu, salmon, molasses, spinach, prunes, raisins, walnuts, cashews and almonds.

Concerned Grandma

Q: When I am shopping for food to feed my 16 month old grandson, how concerned do I need to be about the sodium content in over the counter foods like Gerber graduates, (Chef Boyardee lasagna, spaghetti, etc.) and Dinty Moore beef stew type foods?
A: You should be very concerned, and not just about the sodium content. You should be concerned about additives, preservatives, pesticides, colorings, as well as the plastic or tin containers the foods are stored in. What ever happened to home-cooked meals, Grandma? If you must buy baby food, please purchase only those that are certified organic.

Good Fats Bad Fats

Q: How much fat do we need daily?
A: According to the World Health Organization (WHO) we should restrict our dietary fat intake to 30% of our calories. The American Heart Association suggests 20-30%, while some experts believe that we may actually need as little as 10% of our calories in the form of fat. Fat quantity is not the only issue, as the type of fat you consume is also of significance. Certain types of fats (e.g. omega 3 and Omega 6 fatty acids) are called “essential fatty acids” because they are essential for optimal health. These must be obtained from food sources (e.g. cold water fish, nuts) or supplements (see: www.drnatura.com. If you want to lose weight, a reasonable daily fat target is 30 grams, of which no more than 10 grams should be saturated fat. If you have high cholesterol, you should reduce your fat intake even further and reduce your saturated fat to an absolute minimum.

All Sexed Up

Q: I am 21 yrs old man i am 5feet 3 inches tall and wigh about 62 kgs what should i do to make my self heatlhy in the sence od nutrition and sexually active.
A: To make yourself healthy you should exercise regularly and eat wholesome foods that you prepare at home from natural ingredients. Unfortunately, you’ll have to turn to someone else for help with your sex life… and spelling.

Too Much Peanuts

Q: I am a male who loves eating salted roasted peanuts and my daughter will not stop nagging me about the nutritional value of them. Is there such a thing as having too many?
A: Is there such a thing as having too much salt, you ask? Absolutely! Roasting also dramatically changes the composition of peanuts. On the other hand, peanuts are an excellent source of protein and also high in dietary fiber, micronutrients such as copper and magnesium, plant sterols and phytochemicals. Try eating them raw, like nature intended. That should stop your daughter’s nagging!

ADHD and Omega 3

Q: I've been reading a lot about diet and ADHD, studies are showing that fatty acids can help with the symptoms.  Here’s my questions what foods contain fatty acids and is there a vitamin with such a supplement?
A: Essential Fatty Acid (EFA) supplementation for children with ADHD and other learning disabilities may be key in balancing brain chemistry and getting kids back on track according to Authors B. Jacqueline Stordy, Ph.D., and Malcolm J. Nicholl who explore this possibility in their new book The LCP Solution. Fatty acids can be found in nuts, seeds and oily fish such as salmon, herring, mackerel, fresh tuna and pilchards. For EFA supplements please visit DrNatura’s Natural Pharmacy.

0 Carb Diet

Q: Is there a web site where I can find a list for someone on an absolute no carbs diet?
A: Yes, I’m sure there is. But why on earth would you want to find it? How long do you think you can remain healthy living on fat and protein alone? I would get some serious help fast. Please find a good nutritionist and psychologist.

Yearly Water Intake

Q: How much water is needed for a human being for one year?
A: Eight glasses per day multiplied by 365.

Potassium Rich foods

Q: Give you please give me a list of foods containing potassium. Thank you.
A: Bananas. Bananas. Bananas. Bananas. Bananas. Bananas. Bananas. Bananas. Bananas. Ok, there’s also cantaloupes, potatoes, almonds, peaches, raisins, salmon, chicken, turkey, etc..

Supplements for Health

Q: I am a 46 year old woman, and would like to know what are the best vitamins or supplements to take. I am healthy but I am tired all the time and I want to make sure I will still be healthy in later years.
A: I feel the absolute minimum a person should be taking in the way of supplements is: a good multi vitamin/mineral that is free of iron, extra Vitamin C, Omega 3, and fiber. Please visit DrNatura’s Natural Pharmacy for some top of the line supplements. 

Avocado – Good or Bad?

Q: I teach Nutrition for Sport and PE here at Anderson College. I have always (I believe mistakenly) taught that avocados are high in SATURATED fat. The most recent fat breakdown chart I looked at indicated mostly monos. What can you tell me about this?
A: Avocados are a great source of monounsaturated (healthy) fats. Do keep in mind that avocados also contain a lot of calories, so those trying to lose weight should not overindulge.

How to Lose Weight

Q: I am a bit heavy and I want to lose weight. How can I lose weight?
A: I have an incredibly simple formula for losing weight: Eat less and exercise more. Unlike other diets, this one has a 100% success rate and won’t cost you an arm and a leg.

Wine Facts

Q: Could you please help me with Nutrition Facts for wine made by Boone's Farm.  I drink a lot of it and want to know what the calories, and carbohydrates are but there are no nutrition labels on the bottles.  I've searched the internet but have found nothing. Could you help me?  Thanks
A: Don’t drink so much of it and you won’t have to worry about the nutrition facts.

Ice Tea or Hot Tea

Q: I would like to know the pros and cons of drinking ice tea or hot tea.  I have heard that tea is not good for you and I have also heard it is good for you. Can you help clear up the confusion?
A: Herbal teas are good for you while black tea should be consumed in moderation. Flavored sweetened ice tea is obviously not a good choice but if you make it yourself out of herbal tea and don’t add any sugar then it’s just as good as hot tea.

To Eat of Not to Eat

Q: What is Nutrition and what Nutrition is not?
A: To eat or not to eat? That is the question. Nutrition involves eating and drinking – hopefully in an effort to obtain optimum health. Nutrition is NOT heliotherapy

Butter vs. Margarine

Q: Which is healthier, butter or margarine?
A:  Margarine is nothing more than hydrogenated (a process of hardening) vegetable oil. Hydrogenation ruins the nutritional value of the oil. Margarine manufacturers claim their product to be safe because it doesn’t contain hydrogenated fats. But this just isn’t the case. A study published in the American Journal of Clinical Nutrition in 1967, compared two populations in India, where the only difference in the diet was the type of fat they consumed. The group that used margarine instead of butter had a 15 times greater heart disease rate than the group using butter. A follow-up study twenty years later found similar results. Udo Erasmus, the author of the famous book Fats that Heal, Fats that Kill says: “Trans-fatty acids compete for enzymes, produce biologically non-functional derivatives and interfere with the work of the essential fatty acids in the body.” The consumption of trans-fatty acids causes high levels of cholesterol over the long run. Don’t let the labels on margarine containers fool you into believing that you’re getting something healthy. The words “low in saturates” and “high in polyunsaturates” are simply misleading. The increased consumption of margarine is a huge contributor to our poor health by escalating the overall level of toxins in the body.

Big belly trouble

Q: I am a young athlete, playing tons of basketball and a little bit of weightlifting. I also eat very healthy, but I can't seem to get rid of my gut. I do not want to go on some ridiculous diet that starves me because I'm growing and I want to grow to my full potential. Please give me your advice. Thanks.
A: Since you are a very active person who engages in a lot of cardiovascular exercise and eats healthy, I would assume that your large belly might not be due to excess fat. Perhaps it’s due to improper or incomplete digestion, in which case digestive enzymes with each meal may help. If you suffer from constipation, try adding some extra fiber to your diet. Another thing to consider would be the presence of parasites, which can often contribute to a protruding belly as well. Please see my article How to maintain your health and vitality through internal cleansing for some possible symptoms. Almost 100% of people report a flatter belly after completing an internal cleansing program.  

Caffeine during pregnancy

Q: I am pregnant. I want to know whether caffeine is present in cappuccino, if so is it safe to be taken during pregnancy? Also I would like to know if I am supposed to avoid eating chocolate since it also consists of caffeine. I will be really pleased if u can answer my questions.
A: Congratulations on your pregnancy! Cappuccino does contain caffeine, though there are some healthier caffeine-free options available from your health food store. Research suggests that moderate amounts of caffeine won't harm you or your baby during pregnancy but why take the chance?  A small amount of chocolate now and then is fine. Try to buy dark chocolate that contains at least 70% cocoa. Milk chocolate is packed with saturated fat and doesn’t possess any of the antioxidant properties that dark chocolate has.

To moose or not to moose?

Q: Is moose meat good for a diet for a man with high cholesterol? We eat moose meat about three times per week.
A: According to experts, moose meat is a healthy food choice. It is high in protein and low in fat. It is a good source of iron and other vitamins and minerals. On the other side, it is high in cholesterol and the Department of Health has issued a warning against eating moose liver and kidneys. They contain high levels of cadmium, a heavy metal that can be harmful if consumed in large enough quantities. In my opinion, wild game such as moose will be a healthier choice than pork or beef but I would still rather recommend a mostly vegetarian diet, especially for someone with high cholesterol.

Me want big muscle!

Q: Where can I get a sure muscle mass gaining diet?
A: I am a little baffled by those who care only about building huge muscles with little or no regard for what constitutes a healthy diet. I do not believe in diets for “building muscle” or “losing weight”. I believe in nourishing your body with lots of pure clean water, whole grains, and abundant fruit and vegetables.  I believe in staying free of food chemicals, processed foods, junk food, artificial sweeteners and commercially sold trash in general. In my opinion, our goal should be to supply our bodies with the right nutrients and the optimum diet so that it can perform at its peak and look the best that it can.

Soy Controversy

Q: My family has been consuming soy for many years. Lately there has been a lot of controversy surrounding the consumption of soy. Should we be concerned?
A: I too have read the many articles written against soy consumption. After a lot of research, I came across an article written by John Robbins the author of Diet for a New America. I think that Mr. Robbins sums up the soy issue extremely well in this detailed article: http://www.gifam.org/article-030.htm

Yellow Urine

Q: I’ve just started taking a multi-vitamin and have noticed that my urine has turned a very dark yellow. Is something wrong?
A: Your multi-vitamin will most likely contain B2 (Riboflavin), a very safe water-soluble vitamin that is easily excreted in the urine. It does turn the urine a bright yellow color, but there is no cause for concern.

Fat Deception

Q: Upon looking at food labels I began wondering why the fats listed don’t add up to the total fat listed. For example, on one particular product the total fat is 12g, Saturated fat 3 g trans fat 0.5g cholesterol 30 mg.  If we add up the different fats (3g + 0.5g + 0.03g = 3.530g) there is a discrepancy of 8.470g.  My question is: What are these fats? Do we know? I am very surprised by reading labels that fats are not what they say they are. After reading the book "Fats that heal-Fats that kill" by Udo Erasmus, my disappointment is even greater!
A: Since manufacturers are only required to list certain fats on the labels, we have to assume that the ones that are not being listed are definitely not "healthy" fats or they'd be boasting about them. Trans fats, for example, are not counted as saturated fats on labels and remain invisible. Some foods with high levels of trans fats can even make “heart healthy” claims and boast of “no cholesterol” or “low saturated fat.” Look for “partially hydrogenated oil” on the package label and you’ll know it contains trans fats, but you still won’t know how much. Although some food products already list trans fat on the food label, food manufacturers have until Jan.1, 2006, to add it to the nutrition label. Until then, we just have to keep our guards up.

Birth Control Pill and Vitamins

Q: I’ve been on the pill for over a decade. Are there certain nutrients I should be taking to support my system while taking synthetic hormones?
A: The birth control pill and HRT increase the need for B6, B12, folic acid and zinc.

Cellulite

Q: I’m fairly thin but can’t seem to get rid of the cellulite on my thighs. Could nutrition help?
A: Cellulite is a very common problem for women of all ages. A healthy diet and the right supplements can certainly help. Increasing your water consumption, eliminating saturated fat from your diet (especially meat and dairy), and supplementing with vitamin C, niacin, and lecithin can help improve the condition. Try to eat lots of organic fruits and vegetables. (Pesticide from commercially sold produce gets stored in the fat cells!) Apples are particularly good at eliminating cellulite. The pectin found in apples, carrots and other fruit and vegetable is an important phytochemical which strengthens the immune and detoxification systems of the body.

Cooking Oil

Q: I’ve heard that oils can be deadly when heated. What should we use for cooking?
A: You should use only extra-virgin olive oil for cooking. Most of the fats in this plant oil are monounsaturated, which helps to lower your LDL ("bad") cholesterol and raise your HDL ("good") cholesterol. Extra-virgin olive oil doesn't oxidize when heated. Oxidized oils contain free radicals, which are dangerous to your health. However, never heat any oil so that it starts to smoke because then it will also begin to oxidize. Exposure to light and air will further speed the oxidation of oils.

Fluoride for Cavities

Q: I’ve heard that fluoride was added to our drinking water to prevent cavities. Some believe that it’s unnecessary. What do you think?
A: I am very much against fluoride in every shape or form, including in gum, toothpaste, mouthwash and most certainly in our drinking water. Fluoride is a waste product of aluminum mining and the phosphate fertilizer industry. Research concluding the use of fluoride for preventing cavities was funded by the aluminum producers. Fluoride is toxic. It is neurotoxic, meaning it hits the central nervous system and causes behavior changes before you get actual physical symptoms such as mottling of the teeth. Fluoride exposure has been implicated in genetic damage, tumors and hypersensitivity reactions. I go out of my way to make sure my six-year-old son consumes no fluoride from any known source.

Weight Loss Shakes

Q: What do you think of weight loss shakes?
A:  Weight loss or meal replacement shakes can be very convenient but you must read the labels very closely. They often contain high amounts of sugar, or even worse, artificial sweeteners such as aspartame. Most contain about 350-400 calories per serving, and at that rate I would prefer a nice fresh salad or other healthier alternative.

Signs of a B12 Deficiency 

Q: My doctor said I may have a vitamin B12 deficiency. I don’t feel sick in any way. Are there any symptoms that may indicate a B12 deficiency?
A: Common symptoms of a B12 deficiency include, eczema, poor hair condition, irritability, anxiety and tension, constipation, lack of energy, pale skin and tender or sore muscles.