Tea
Dining Out
Fibre
Fish
Healthy Snacking
Iron
Lutein
Nuts
Soy
Berries

I used to drink coffee, but recently switched to tea. What are the health benefits?

Good move: while coffee consumed in moderation (one to two cups daily) doesn't appear to be harmful to health, accumulating research suggests that tea may give your health a boost.

Tea types
There are a number of different types of tea, but here I'm referring to black tea, which is popular in North America, and green tea, which is more common in Asian countries. Both are rich in plant compounds called flavonoids. Flavonoids appear to help protect health by acting as antioxidants in the body and by helping to prevent free radicals from damaging body cells. The flavonoids found in black and green tea are different due to the way each tea is processed (black tea is fermented, green is not). While both teas may be beneficial, preliminary research suggests that green tea may offer greater protection from disease, especially cancer, than black tea.

Tea for your heart
A recent review of 17 studies by the University of North Carolina School of Public Health linked the daily consumption of three cups of tea to an 11 per cent lower heart attack risk. Why? The Rotterdam Study from the Netherlands involving over 3,400 women and men, found that black tea (especially at an intake of more than four cups daily) was associated with significantly less plaque build-up on artery walls. In a study from the Boston University School of Medicine, drinking four cups of black tea daily helped dilate arteries and significantly improve the blood flow of 50 men and women suffering from heart disease.

Tea kills cancer cells
In a study from the Curtin University of Technology in Australia, involving over 900 women from China, the risk of ovarian cancer was found to be about 60% less in daily tea drinkers, especially green tea drinkers, as compared to non-tea drinkers. In a study from the Saitama Cancer Center Research Institute in Japan, involving almost 500 women treated for breast cancer and monitored for seven years, the risk of breast cancer returning was significantly less in those regularly consuming green tea, especially at a level of more than five cups daily. Tea's role as a cancer fighter appears to come in part from its ability to cause cancer cells, once formed, to die.

In the works
Preliminary research suggests that tea may reduce joint inflammation, slow cartilage breakdown, and help keep bones strong. In the Iowa Women¹s Health Study involving over 30,000 women, those consuming more than three cups of tea daily were about 60% less likely to develop rheumatoid arthritis. Tea (consumed without milk or sugar) may also help fight cavities and prevent gum disease by killing or suppressing cavity-causing bacteria.

Tea tips
Although the research on tea is still in the early stages, I recommend that you drink about three to six cups of tea daily, either green or black, regular or decaffeinated. To get the greatest health benefit from your tea, keep these tips in mind.
· To maximize the amount of flavonoids released from tea, brew it for at least three to five minutes (85% of antioxidants are released within this time). Continuously dunking the tea bag can increase the amount of flavonoids released by as much as five-fold.
· A typical cup of regular tea contains about 40 to 55 mg of caffeine (a cup of coffee about 125 to 150 mg). Most experts consider 300 mg of caffeine as a safe and moderate daily intake (equal to about six cups of tea). Because the flavonoid content of decaffeinated tea may be significantly less (as much as 50% less), drinking regular tea may be a healthier choice.
· If you like iced tea, make your own. When tea is processed into powdered or bottled liquid form, the flavonoid content is often decreased.
· Don't drink tea scalding hot - it may increase your risk of cancer of the esophagus.
· Because tea can significantly inhibit the absorption of non-heme iron (iron from plant sources), drink tea between meals or along with a source of vitamin C, which increases iron absorption. For example, have orange juice at breakfast with your morning tea or add lemon to tea at other mealtimes.
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I eat out a lot. What are some healthy eating tips and menu choices for different kinds of restaurants?

Calories, fat and sodium often add up very quickly when you're dining out. Here are my tips for healthy restaurant meals.

Greek
Enjoy: a small Greek salad and chicken souvlaki (lamb and pork souvlaki are good runner-up choices).
Avoid: high-fat and -calorie gyros (meat-stuffed pita sandwich), moussaka (ground beef and fried eggplant casserole), spanakopita (spinach pie) and dolmades (meat and rice stuffed cabbage).
Tip: For less fat, ask for the feta cheese and salad dressing on the side and add just a tablespoon or two of each to your salad.

Italian
Enjoy: a dark green, leafy salad or a veggie and bean filled minestrone soup. Have pasta with tomato or marinara sauce and lots of veggies, a small serving of pasta (about 1½ to 2 cups) made with an olive oil-based sauce, grilled chicken or fish, or a gourmet-style, thin-crust veggie pizza (share it with a friend).
Avoid: High-fat dishes like pasta with creamy sauces and fatty meats (like sausage), as well as dishes that are heavy-on-the-cheese like lasagna and parmigiana.
Tip: Limit yourself to one piece of bread from the bread basket or better yet, skip it entirely.

Chinese
Enjoy: Steamed rice and stir-fried or steamed veggie-filled entrees with a serving of lean chicken, beef or shrimp (a serving is the size of a deck of cards).
Avoid: High-sodium wonton soup, high-fat deep-fried foods like egg rolls and sweet and sour pork, fried dishes made with egg, such as egg-fried rice and Moo Shu Pork, and dishes loaded with high-fat nuts such as Kung Pao Chicken.
Tip: Use your chopsticks. You'll probably eat less food and also leave behind the sodium-rich sauces that go with most Chinese dishes.

Japanese
Enjoy: Just about everything! Japanese cooking highlights rice and vegetables and relies on food preparation methods that, with a few exceptions, require little or no fat or oil.
Avoid: high fat, deep-fried vegetable or shrimp tempura.
Tip: If you love sushi, choose a well-established Japanese restaurant that you know properly handles the raw fish.

Steak & Seafood
Enjoy: shrimp cocktail, smoked salmon, grilled calamari (not deep-fried) or steamed oysters. Have baked, broiled, grilled or steamed fish (especially salmon or rainbow trout to get your heart-healthy omega-3 fats) that isn't smothered in sauce or stuffing. A small filet mignon or sirloin steak is also an option. Don't forget to enjoy veggies with your meal.
Avoid: higher fat cuts of meat like porterhouse or prime rib. Limit your intake of swordfish, shark and fresh tuna steaks to lessen your exposure to mercury.
Tip: Rice pilaf is low in fat, but high in sodium. Make lower sodium choices throughout the rest of the day.

Mexican
Enjoy: black bean soup or ceviche (seafood salad marinated in lime juice). Recommended entrée is chicken fajitas (go easy on the sour cream and guacamole and load up on the salsa). Runner-up options include small portions of bean or chicken burritos or chicken enchiladas (ask that the enchiladas be made with less cheese).
Avoid: deep-fried tortilla chips and cheese-laden dishes, including cheese enchiladas.
Tip: Be wary of refried beans. They're often mixed with lots of fat and sometimes lard, bacon or cheese. Some restaurants offer beans that have not been refried - ask for them.

Indian
Enjoy: salad and baked bread such as chapati. Choose oven-roasted dishes like tandoori chicken, grilled dishes like chicken or beef tikka, or dishes that feature lots of vegetables, beans or lentils such as some vegetarian curries.
Avoid: deep-fried foods like samosas (stuffed and fried vegetable turnovers) and pakoras (deep-fried dough with vegetables), as well as dishes that contain large amounts of ghee (clarified butter) such as Chicken Makhani.
Tip: Order curry that has been made without coconut milk or cream.

Thai
Enjoy: hot and sour soup or a fresh spring roll. Have stir-fried dishes like Gai Pad Khing (ginger chicken), small portions (about 1½ to 2 cups) of Pad Thai, chicken or shrimp satays (use only a teaspoon or two of peanut sauce).
Avoid: fried spring rolls, dishes made with coconut milk, including most curries.
Tip: When ordering any dishes that contain nuts, like peanuts or cashews, ask that no more than a tablespoon or two are added to the dish.

Roadhouse
Enjoy: spinach or romaine salad with lower-fat dressing on the side. Good entrees include chili, grilled chicken or fish, veggie-loaded stir-fries, or pasta with tomato sauce.
Avoid: High-fat fried mozzarella sticks, potato skins, nachos, garlic bread, chicken wings, ribs and burgers.
Tip: Order plain rice or half a baked potato instead of french fries or onion rings. If your meal doesn't come with veggies, order a side of grilled or sauteed veggies.

Final few reminders:
· If you're not sure how a dish has been made or what ingredients have been added, always ask.
· Calories from alcohol add up quickly. If you don't want to order a club soda with lime, consider a wine spritzer or light beer. If you dine out a lot, order milk at least some of the time.
· Save rich desserts for special occasions and share them with a friend (or two). You can always finish your meal with a low-fat cappuccino or café latte, followed by a walk.
· Most important, be wary of "what the heck syndrome", the tendency to overindulge just because you're dining out. Share everything and remember, doggie bags are a diner's best friend.
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I keep hearing how important it is to get lots of fibre in my diet, but it just doesn't seem possible. Can you give me some tips?

If you want to slash your risk of heart disease, diabetes, colon cancer, obesity and possibly breast cancer, reach for fibre-rich foods. According to a recent Harvard study, the benefits of fibre can't be exaggerated: researchers found that for every 10 gram increase in daily fibre, the risk of dying from heart-related illness within the following 6 to 10 years fell by more than 25%. Dietary fibre is the part of a plant that is not completely broken down during the process of digestion. It protects your health by reducing blood cholesterol levels, keeping blood sugar levels on a even keel, and helping the gastrointestinal system function smoothly. Fibre-rich foods also help prevent overeating, because they make you feel full. The National Academy of Sciences currently recommends that women get 25 grams of fibre each day and men get 38 grams.

Here are five easy ways to get that fibre into your diet:

1. Build a better cereal bowl
Start your day with a whole grain cereal containing at least 4 grams of fibre per serving. Better yet, consider mixing a whole grain cereal that contains at least 2 grams of fibre per serving with a very high-fiber bran cereal (many contain over 10 grams of fibre per ½ cup). Sprinkle your cereal with a tablespoon of ground flaxseed and top it off with some fruit, like sliced banana or berries.
2. Grab your 5-to-10 a day
A good way to reach your fibre goal is to eat at least five, but ideally closer to 10, servings of fruits and veggies every day. While some fruits and vegetables are higher in fibre than others, the best plan is simply to eat a wide variety of produce with the skin on when ever possible. For example, the skin of a large baked potato contains over 4 grams of fibre.
3. Go whole grain
Choose 100% whole grain bread, pasta, bagels, crackers, tortillas, muffins and brown rice. Most whole grain products contain at least 2 grams of fibre per serving. Check labels: "whole wheat flour" means it's whole grain; "wheat flour" doesn't.
4. Choose beans
Beans, at about 7 grams of fibre per ½ cup serving, are superstars in the fibre department. They're also loaded with vitamins, minerals and plant compounds that fight disease. Enjoy them in soups, salads, chili or tortillas.
5. Snack wisely
Nuts, seeds and dried fruit are all good fibre sources. This makes trail mix a great snack (to keep calories under control, limit serving size to ½ cup). Instead of chips or cheese puffs enjoy air-popped or low-fat microwave popcorn, roasted soynuts, or baked tortilla chips with salsa.

It's a good idea to add fibre to your diet gradually, and to drink lots of fluids. Too much fibre too fast can cause gas and bloating, and fibre without fluids can result in constipation.

Fibre up
(fibre content of various foods)

Whole Grains
Bran muffin, medium 4.0g
Whole wheat spaghetti, cooked (1 cup, 250 mL) 2.9g
Whole wheat bread (1 slice) 2.5g
Brown rice, cooked (1/2 cup, 125 mL) 1.8g

Whole Grain Cereals (a few examples)
Kellogg's Bran Buds (1/3 cup, 75 mL) 13g
Kellogg's All Bran (1/2 cup, 125 mL) 12g
Kellogg's Raisin Bran (3/4 cup, 175 mL) 4.6g
Wheetabix (2 biscuits) 4.6g
Post Spoon Size Shredded Wheat (2/3 cup, 160 mL) 3.7g

Beans
Chili (1 cup, 250 mL) 8.0g
Lentils (1/2 cup, 125 mL) 7.8g
Black Beans (1/2cup, 125 mL) 7.5g
Soynuts, roasted (1/2 cup, 50mL) 6.0g
Soy milk (1 cup, 250mL) 3.2g
Hummus (2 tbsp, 30 mL) 1.7g

Nuts & Seeds
Sunflower Seeds (1/4 cup, 50mL) 3.5g
Almonds (23) 3.3g
Peanuts (28) 2.4g
Flaxseed, ground (1 Tbsp, 15mL) 2.3g
Peanut Butter (2 Tbsp, 30 mL) 1.9g

Fruits
Pear (1 medium) 5.2g
Raspberries (1/2 cup,125 mL) 4.0g
Apple (1 medium) 3.3g
Banana (1 medium) 3.0g

Vegetables
Squash, cooked (1/2 cup, 125 mL) 4.5g
Peas (1/2 cup, 125 mL) 4.4g
Potato, with skin (1 medium) 3.8g
Broccoli (1/2 cup, 125 mL) 2.6g

Snacks
Baked Tortilla Chips (27 chips) 3.0g
Popcorn (2 cups, 500mL) 2.3g
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I know fish is good for you, but I don't like it. Can I take fish oil capsules instead?

Healthy fats found in fish, called omega-3 fats, should absolutely be a regular part of your diet. The best way to reel in these incredible omega-3 fats is to eat two 85-gram servings (about the size of a deck of cards) of salmon, herring, sardines or rainbow trout, each week. A fish oil capsule, which also contains omega-3s, is a good alternative for people who just can't tolerate fish. Here's what you need to know.

Omega-3 fats…
Protect your heart
Your heart truly loves these fats. They decrease the risk of irregular heartbeats that can trigger a heart attack. By reducing the stickiness of your blood, they cut the risk of blood clots forming, which can lead to a heart attack or stroke. And they lower triglycerides, plaque build-up on artery walls and arterial inflammation, keeping heart disease at bay.
Feed your brain
Omega-3s are especially abundant in the brain and appear crucial for optimal brain function. They may significantly lower your risk of depression, including postpartum depression, and dementia, including Alzheimer's disease.
Fight cancer
Preliminary research suggests these fats inhibit abnormal cell growth and reduce the risk of many types of cancer, including breast, lung and colon cancers.
Combat inflammation
Research also supports the use of fish oil capsules to treat inflammatory disorders such as rheumatoid arthritis and Crohn's disease.

Can't beat the real thing
The best reason to eat fish, rather than pop a fish oil pill, is because of all the other good stuff fish contains. Higher-fat fish like salmon, for example, is rich in protein as well as important nutrients like niacin, vitamin B12, vitamin D and selenium.

Don't like the taste of fish?
Experiment with new recipes or order fish when you dine out (many restaurants, for example, make a wicked grilled salmon). Steer clear of battered or deep fried fish which often contain unhealthy trans-fats. If you're concerned about the safety of eating fish due to contaminants like mercury and PCBs, my advice is to limit your intake to about two servings per week. Choose wild instead of farmed salmon, if available, at least some of the time. Stay away from species that appear most hazardous to health, such as shark, swordfish and fresh tuna, especially if you are pregnant or nursing.

The facts on fish-oil pills
If you simply can't stomach fish, I recommend taking a one-gram fish oil capsule twice a week. If you already have heart disease, though, the American Heart Association suggests that you consider taking one gram of fish oil every day. (The Heart and Stroke Foundation of Canada also supports these guidelines.)

Here's what to keep in mind when choosing a fish oil supplement:

· Last year, Consumer Reports magazine tested 16 brands of top selling fish oil supplements and found all brands to be safe. They recommend you purchase based on price.
· Take fish oil pills with meals to help avoid "fish burps."
· Omega-3 fats from plant sources such as flaxseed and canola, while still beneficial for health, are not a substitute for the more potent omega-3 fats from fish.
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I eat on the run a lot. What are some easy-to-pack, healthy snacks?

Healthy snacking keeps your energy levels high, fills in nutritional gaps in your diet and helps you avoid bingeing after you've gone too long without food. Here's my list of gold, silver and bronze snacks.

Gold snacks
Eat these most often!
Grab fruit
Toss apples, bananas, pears, clementines, canned fruit cups, grapes and dried fruit, such as raisins or apricots, into your bag. Kiwi is a nutrition goldmine - cut one in half and pack it along with a spoon for easy scooping. Pick up some freshly prepared fruit salad from your local supermarket.
Veg out
Easy-to-pack veggie options include baby carrots, red or green pepper strips, cucumber slices, and cherry or grape tomatoes. Pack a small container of low fat salad dressing or hummus for dipping.
Rethink juice
Fruit juice is a concentrated source of calories that lacks the fibre that helps fill you up. Vegetable juice is a better option. It's lower in calories and is a valuable source of lycopene (the plant compound found in tomatoes that can help lower your risk of heart disease and cancer). Choose low sodium varieties.

Silver snacks
These snacks are a great second choice. For more staying power, combine them
with gold snacks.
Do dairy
Try a small carton of chocolate milk, a latte from your local coffee shop, yogurt, or low-fat cheese with whole grain crackers.
Go nuts
Nuts are good for your heart. To limit calories and fat, enjoy only a small handful (about ¼ cup). Make your own trail mix with nuts, whole-grain cereal and dried fruit. Top whole-grain crackers with peanut butter.
Enjoy soy
Munch on a small handful of roasted soy nuts or have a small drinking box of chocolate soy milk (available at most supermarkets).
Make muffins
Whip up a double batch of homemade, whole-grain muffins on the weekend and freeze them. Grab one as you head out the door each morning (they thaw in no time). Try my recipe for Banana Chocolate Chip muffins (recipe section of this website).

Bronze snacks
Bronze snacks, which are processed and prepackaged, don't measure up when
compared to my gold and silver snacks, because they generally have more calories and added sugar or salt. When you do choose them, look for the healthiest options.
Choose carefully
Look for granola bars, energy bars or meal-replacement bars that are made with whole grains, are lower in fat (no more than 3 grams of fat per 100 calories), contain more than 1 gram of fibre and no more than 200 calories per bar.
Fill up with fibre
Low-fat snacks like rice cakes and pretzels offer little nutrition. Munch on low fat, snack-size microwave popcorn instead - at least you get some fibre.
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My doctor tells me my iron levels are low. How can I make sure I get enough iron in my diet?

You're not alone: The average daily iron intake for pre-menopausal women in Canada is about 12 mg, which falls significantly short of the recommended intake of 18 mg per day. Lack of iron can leave you feeling tired and weak, and increase your likelihood of getting sick because your immune system isn't functioning at its peak. What you may not realize, however, is that it's not the total amount of iron you eat each day that's most important. Rather, it's the type of foods you're eating at each meal that most strongly affects your iron levels.

Which iron is best?
Two kinds of iron are found in food: heme iron and non-heme iron. Both are found in meat, poultry, fish and other seafood. Heme iron is always well absorbed by the body. Non-heme iron which makes up 85 to 90% of the iron we eat is found in grains (enriched and whole), beans, nuts and some vegetables and fruit, like asparagus and dried apricots. It is not well absorbed and is greatly influenced by the types of food you eat at each meal. Fortunately, you can enhance the absorption of non-heme iron by either including or excluding certain foods at each meal.

Boosting iron absorption
Your body can't absorb non-heme iron when it is eaten with foods that contain certain compounds, including those called flavonoids. Flavonoids are found in a wide variety of foods, including tea, coffee, red wine, grape juice, prune juice, apples, cocoa and chocolate. For example, a cup of tea with a non-heme meal, like a three-bean salad, may reduce iron absorption by 75 to 80%, and a cup of coffee reduces absorption by 60%. Drink tea or coffee between meals rather than with your bowl of bran flakes, or make sure you include a vitamin C rich food with your meal. Vitamin C releases iron that is bound to compounds like flavonoids. Good sources include citrus fruits and their juices, kiwi, strawberries, red and green peppers, broccoli, kale and brussels sprouts. You can double your non-heme iron absorption when you consume 25 mg of vitamin C (about ¼ cup of orange juice) at the same meal. The absorption increases by as much as three to six-fold when you consume 50 mg of vitamin C (about ½ cup of orange juice). Eating meat, poultry, fish, or other seafood at the same meal also enhances non-heme iron absorption. For example, adding ground beef to chili will increase the absorption of iron from beans. Adding clams to tomato sauce will increase the absorption of iron from pasta.

Plan your meals
To make sure that your body gets the iron that it needs, try the following:
· At every meal, include foods that contain iron. Sources of easily absorbed heme iron include beef, lamb, pork, poultry, fish and seafood. (Red meat is the best dietary source of iron. Consider putting it on your menu at least once or twice a week.) Sources of less well-absorbed non-heme iron include fortified breakfast cereals, breads and pasta (both whole grain and enriched), beans, nuts and seeds, dried fruit (eg. raisins, apricots), dark green, leafy vegetables (eg. kale, asparagus), and eggs.
· Enjoy cereal that is fortified with iron. Most regular oatmeal, for example, is not fortified with iron, while most instant oatmeal is. When buying cereal, look for iron on the ingredient list.
· Because it's a challenge to get enough iron, women of childbearing age (who lose iron with their periods) should take a daily multivitamin that contains at least 10 mg of iron. After menopause, daily requirements for iron fall from 18 mg to 8 mg, and post-menopausal women should take a specially formulated multivitamin that is lower in iron. Although research has been inconclusive, some studies do suggest a link between too much iron and an increased risk of heart disease and cancer.
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I've noticed that something called lutein is now being added to vitamin supplements. I've heard that it's good for your eyesight. What is lutein, and should I be taking it?

Ongoing research suggests lutein can help protect your precious eyesight. It's a plant pigment and a member of the carotenoid family, which also includes beta-carotene (found in carrots) and lycopene (found in tomatoes). Lutein and another carotenoid called zeaxanthin are highly concentrated in certain tissues of the eye: the macula (a small area of the retina responsible for your central vision) as well as in the lens. How do these nutrients protect your eyes? First, they absorb or screen blue light, the most damaging of the sun's harmful ultraviolet rays. Second, as antioxidants, they stop nasty free radicals from doing damage to tissues of the eye. Eating a diet rich in lutein now may help you avoid eye disease later in your life.

Protecting your sight
Some, but not all, studies have linked lutein and zeaxanthin intake to a lower risk of age-related macular degeneration, which is the cause of one-third of all adult vision loss in Canada. In the Eye Disease Case Control Study from Boston, which involved over 800 men and women, a diet rich in carotenoids, especially lutein and zeaxanthin, slashed the risk of this disease by 57%. In the Lutein Antioxidant Supplementation Trial from Chicago, patients diagnosed with age-related macular degeneration improved their vision by taking a lutein supplement. This study is especially significant because once you are diagnosed with macular degeneration, very little can be done to treat or reverse it. A number of studies, such as the Harvard Nurses' Health Study and the Health Professional's Follow-Up Study, link lutein and zeaxanthin to a lower risk of cataract surgery (cataracts involve a clouding of the lens of the eye). And that's not all. Preliminary research also suggests lutein can cut your risk of heart disease and certain cancers such as colon, skin and breast cancer.

The eyesight diet
Right now, there is no recommended intake for either lutein or zeaxanthin. Based on the limited research currently available, some researchers suggest an intake of 6 to15 mg of lutein per day. However, most of us get less than 2 mg a day. Because research on antioxidant supplements is in the early stages and most multivitamins contain amounts as low as .25 mg of lutein, it's best to get your lutein from food. Aim for at least five and ideally closer to ten servings of colourful fruits and vegetables each day. Dark leafy greens, like spinach, collards and kale are by far your best sources of lutein. A large spinach salad, for example, contains about 10 mg of lutein. Broccoli, brussels sprouts, corn, romaine lettuce, peas, kiwi, red grapes, orange juice, zucchini, squash and egg yolks are also good sources. If you already suffer from an eye disease such as macular degeneration, talk to your eye doctor about whether a higher dose supplement makes sense for you.
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I used to think nuts were fattening but now I've heard they're actually good for you. What's the most healthful nut to eat?

The 90's were the low-fat decade and many people stopped eating nuts. Today, nuts are definitely back on the menu based on their ability to protect your heart, decrease your risk of diabetes, help prevent cancer and more. Does one type of nut deserve a more prominent place in your diet? Let's take a look at the evidence.

Health all-stars
All nuts appear to protect health. In the Harvard Nurses' Health Study involving over 80,000 women, those who ate a handful of nuts about five times a week slashed their risk of heart disease by 35%, and type II diabetes by 27%. Nuts help lower LDL cholesterol (the bad cholesterol that clogs arteries) and triglycerides (another unhealthy fat in the blood), make your arteries more elastic and keep blood sugar levels in check. Nuts are also linked to a reduced risk of some cancers, including colon cancer. In laboratory animal research from the University of California at Davis, for example, almonds were far more effective than wheat bran in stopping cancer cells from forming.

Why nuts work
Much like fruits and vegetables, nuts contain a complex mix of vitamins, minerals, fibre and beneficial plant compounds. They are generally rich in protein and disease-fighting nutrients such as magnesium, vitamin E and copper, as well as antioxidant-rich plant compounds, such as flavonoids. Although nuts are known for their high-fat content, they contain primarily heart-healthy polyunsaturated and monounsaturated fats. My recommendation is to eat a wide variety of nuts. Almonds, the most nutrient-rich nut, are especially high in vitamin E and magnesium. Walnuts contain lots of heart healthy omega-3 fats. Peanuts (which are actually from the legume family) can't be beat for folate, an all-star health protector. Brazil nuts are loaded with cancer-fighting selenium, while pecans are rich in bone-building manganese. Cashews, macadamia nuts and Brazil nuts contain slightly more saturated fat than other nuts, so reach for them less often. Peanut butter and other nut butters also fit into a healthy diet. However, not all nut butters are created equally. Some manufacturers add hydrogenated oil (and therefore harmful trans fats) to the nut mixture to prevent it from separating. Read labels and look for butters that are lower in saturated and hydrogenated fat (less than 2 grams combined). Some brands, such as Skippy, contain so little hydrogenated oil (it will be listed last or second-last on the ingredient list) that they are considered trans-fat free. Natural peanut butters are another good choice because they contain only nuts, but remember to keep them in the fridge so that the fat doesn't separate from the peanut mixture. Skip the lower-fat or "light" varieties of peanut butter. While lower in fat, they have the same calories as regular peanut butter because they contain more sugar.

The nut diet?
Because nuts are quite filling, research has found that they can prevent overeating and help you maintain a healthy body weight. Just eat them in moderation. Enjoy a large handful (1 oz/28 g) each day, or sprinkle them on yogurt, cereal or salads. Add them to veggie dishes, pastas or stir-fries, or munch on one of my favourites, a peanut butter sandwich. There is little nutritional difference between dry roasted and raw nuts, but stay away from nuts oil-roasted in hydrogenated fat, and choose nuts with no added salt whenever possible. Truly, healthy eating never tasted so good.
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For a long time, I only heard about how great soy is, but now I've read that eating too much can be bad for you. Which is right?

For years I've recommended that people consume one to two servings of soy each day, and I still believe this is a good strategy. However, studies suggest that enjoying soy foods, like soy milk or roasted soy nuts, is best, rather than taking soy as a supplement. Let's take a closer look at the evidence.

The science behind soy
Soy is a nutrient-dense, fibre-rich food with disease-fighting properties. The overwhelming evidence shows that soy protects your health. Researchers also point to Asian populations, which have safely been consuming an average of one to two servings of soy a day for thousands of years. One serving of soy is equal to one cup of soymilk, one-quarter cup roasted soynuts, one soy burger, one half cup edamame (green soybeans) or one half cup tofu. Soy contains plant compounds called isoflavones. These compounds are known as phytoestrogens because their structure is similar to estrogen. Much of the research in women has focused on whether these estrogen-like compounds, which can bind to estrogen receptors in the body, can affect hormone-related conditions such as heart disease, breast cancer, and menopause.

Heart health
The best reason to welcome soy into your diet is to help your heart. In the Shanghai Women's Health Study involving 75,000 Chinese women, consuming one to two servings of soy daily was linked to a 75% lower risk of heart disease. Soy protects the heart in many ways: it lowers LDL or "bad" cholesterol, prevents blood clots from forming, improves blood flow and decreases inflammation.

The breast cancer controversy
Although some research suggests soy consumption may lower breast-cancer risk, other studies speculate that it may fuel cancer-cell growth in women who already have the condition. Asian women, who regularly eat soy, have only a third to one-half the breast cancer risk of North American women. Research aimed at proving soy can lower breast cancer risk, however, has been disappointing. The most promising research suggests that eating soy over a lifetime, especially during adolescence when breast tissue is forming, may promote the development of breast cells that are more resistant to the development of cancer, even years later. A handful of studies have suggested that the estrogen-like properties of soy could fuel the growth of cancer cells in women who already have breast cancer, but the majority of research does not support this link. Bottom line: If you have been diagnosed with breast cancer or have a family history of breast cancer, avoid soy or isoflavones in pill or supplement form. When consuming soy in its natural and more wholesome form - as food - it's hard to over do it. In addition, some of the negative research on soy has been criticized for using soy in a concentrated or supplemental form. Women with breast cancer should also talk to their doctor about how much, if any, soy foods are appropriate, as soy may interfere with tamoxifen, a breast cancer treatment drug.

Other conditions
Many women use soy to manage menopausal hot flashes, and research shows that it's more effective as food, rather than supplements. However, soy of any kind appears to provide only modest relief, if any. Soy foods may interfere with the action of synthetic thyroid hormones. If you take these hormones because you have an underactive thyroid you don't need to avoid soy foods. However, your dose of medication may need to be increased by about 25%, so check with your doctor. For most people, if you're in good health, soy foods deserve a place in your diet.
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I'm hearing lots of good things about berries. What's all the fuss about?

If there is such thing as a superfood, emerging research suggests berries are worthy of this title. When the scientists who study berries start making them a regular part of their own diet, you know they've got to be great! Here's what you need to know.

Antioxidant all-stars
Compared to most fruits and vegetables, berries have remarkable antioxidant potential. Most of their antioxidant power comes from the potent plant compounds they contain called flavonoids and phenols, which also contribute to their vibrant colours. These compounds help prevent diseases like heart disease and cancer by battling nasty free radicals before they can damage your body cells.

Berries for your brain
Can berries actually turn back the clock? In recent studies from Tufts University, age-related declines in memory, balance and coordination were reversed in rats fed a blueberry-rich diet. Researchers also found that blueberries prevented rats from developing Alzheimer's disease, even when they were genetically predisposed to it. Berries appear to enhance brain health by protecting nerve cells in the brain from damage.

Powerful cancer protection
Animal studies suggest many different types of berries protect against various forms of cancer, including cancers of the colon, breast, esophagus and prostate. The plant compounds in berries appear to prevent cancer cells from forming. They also stop the cells from multiplying and cause them to die.

More good news
Berries may protect your heart by keeping your arteries flexible and reducing damage to the inner lining of blood vessel walls. Numerous studies have also found that cranberries and more recently, blueberries can fight off urinary tract infections by preventing bacteria from adhering to the bladder wall. Plant compounds in berries may also promote good vision by helping protect or repair damaged eye tissues.

Which berry is best?
While blueberries get top billing for their antioxidant status, lots of great research is emerging with most other berries, especially cranberries. The black raspberry, not widely available in Canada at this time, has even more antioxidant power than the blueberry and may one day be the berry to eat. Bottom line: enjoy a wide variety of berries.

Fresh or frozen?
That's up to you. Frozen berries have the same nutrition and disease-fighting potential as fresh. Try to eat ½ to 1 cup of berries most days of the week, and enjoy a wide variety. Because strawberries and raspberries may be more likely to have pesticide residues, be sure to wash them thoroughly before eating, or consider buying organic.

Berry good habits
1. Top your morning cereal with them
2. Mix them into low fat yogurt
3. Throw them into muffins or pancakes
4. Toss them into salads (most berries are great paired with a raspberry or balsamic vinegar dressing)
5. Snack on them just as they are
6. Make a smoothie: blend ½ cup frozen berries with one cup of milk, strawberry soy milk or fruit juice
7. Add dried berries, such as cranberries, to trail mix (limit serving size of dried berries to about 1/4 cup since they are a concentrated source of sugar and calories)
8. Create an elegant treat by dipping into a small amount of melted dark chocolate
9. Serve them with a small scoop of low-fat frozen yogurt (frozen berries heated in the microwave and spooned over yogurt are especially yummy)
10. Instead of pie, make an oatmeal berry crisp
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