Dr. Laura: Is your thyroid to blame?

One in eight women will develop thyroid disease in her lifetime and 15 Million women have a dysfunction, but don’t even know it. Men can have issues too, although at a less rate than women.

Environmental toxins are largely to blame for the rising rates of thyroid disease. Years ago, it was mostly iodine deficiency and this is why iodine was added to salt. Now we point the finger more often at the rising rates of hormone mimickers in our environment like BPA’s and their alternatives in plastics, cadmium, circadian light disrupters, pesticides, herbicides and more.

Untreated thyroid dysfunction can lead to feelings of:

  • Fatigue and exhaustion
  • Brain fog, difficulty focusing thoughts
  • Unexpected weight gain, and with it increased risk of obesity, diabetes, and heart disease
  • High LDL cholesterol – the thyroid plays an important role in fat metabolism
  • Depression – as many as 15% of women on antidepressants have an undetected thyroid problem as the root cause of their depression –but their problem hasn’t been fully investigated. When I check thyroid I check more than the TSH (thyroid stimulating hormone).  I look sub functioning gland by checkin TSH, T3, T4, thyroid antibodies and look for how well cortisol is clearing on the DUTCH hormone test.
  • Anxiety – often because cortisol is not clearing
  • Increased risk of cardiac arrhythmias and congestive heart failure due to the regulatory control of this hormone has on heart rate and rhythm.

Troubles in the digestive track and liver can lead to poor activation of the T4 to T3 hormones. When I work with patients I am always looking for clues in the skin, stress, and sleep and how well the micro biome functions. A good clue to micro biome function is the Comprehensive Stool Analysis by Doctors Data.

If you suspect you may have a thyroid issue, get it tested!  I’ll look at results from a functional medicine perspective, which mean optimal performance, not disease levels of lab markers.

From the heart and research of Dr. Laura M. Brown, ND.

Dr. Laura: 6 Causes of Hip Pain

Slow to move, can’t get up out of the chair, or have pain or stiffness in the hip when walking?  You may have one of these six hip concerns.

What causes pain in the hip?

  1. ™Bursitis
  2. Tendinitis
  3. ™Osteoarthritis
  4. ™Rheumatoid Arthritis 
  5. ™Ankylosing Spondylitis
  6. ™Systemic Lupus Erythematosus
athritisresearchuk.org

What can be done about hip pain?

Bursitis: Bursae are jelly-like sacs that provide cushion between tissues such as bone, muscles, and tendons. Sometimes bursae get irritated with repetitive activities that overwork the joint.  Inflamed bursae are very painful. Classic symptoms are pain when rising from a chair and pain down the front of the thigh. Homeopathy, acupuncture topical ligaments and anti-inflammatories may all be helpful.

Tendinitis may be in just one side of the body, or both. Tendons are thick bands of tissue that attach muscles to bones. Exercising too hard without a proper warm up, or overuse of the joint can lead to pain and immobility. It is important to have the concern addressed as soon as possible to prevent long term mobility issues from the scar tissue from build up. Tissue work, natural anti-inflammatories and acupuncture can be very helpful.

Osteoarthritis (OA) doesn’t have to be a right of passage of aging. There are things that can be done to slow the wear and tear on the joint and actually help restore the proper function of the cartilage that cushions your hip bones. OA can happen on just one side of the body in one joint. Treatment is longer term and can involve diet and lifestyle adjustments and possibly some supplementation.

Rheumatoid Arthritis (RA) is an autoimmune condition. This means that the body is attacking its own tissues. Classic symptoms are worse in morning on rising and better with movement. RA usually happens equally on both sides of the body.  One way it can be diagnosed is with blood work to see if there is a rise in the RF (Rheumatoid Factor). Anti-inflammatories will be helpful, but it is important to address the root cause of the autoimmune condition, and this often begins in the gastrointestinal tract. Naturopathic medicine is fantastic for getting to the root cause of an issue.

Ankylosing Spondylitis (AS) is another autoimmune condition. Ankylosing means fusing and spondylitis means inflammation of the spine. Symptoms include  a stiff, inflexible and painful spine and/ or hip area. In AS, ligaments and tendons as well as the bones are damaged. New bone is often formed in response which is thin and fragile and may grow together. Diagnostics include ANA blood factor and HLA_B27 genetic testing. Acupuncture and botanical medicines can be very helpful to reduce the immune system response in tissue, reduce inflammation and maintain strength and mobility.

Systemic Lupus Erythematous (SLE). The classic presentation is a triad of fever, joint pain, and facial butterfly type rash in a woman of childbearing age should prompt investigation into the diagnosis of SLE. Since SLE is an autoimmune disease affecting  many different tissues, something the symptoms can be body wide and unique for the individual, but one of the most common reasons at first is joint pain, including the hip. Diagnostics for SLE involve multiple factors; more information may be found here.  As many factors in SLE present, the naturopathic doctor can piece together the picture and begin the process based on clinical presentation and blood work. Many factors in natural medicine can reduce symptoms of SLE.

From the heart and research of Dr. Laura M. Brown, ND.

Dr. Laura: Get the Full Hormone Picture

Do you suffer from fatigue, depression, anxiety, hot flashes, decreased libido, stress, acne, insomnia, weight gain, infertility, hair loss or unwanted hair?

Get the full hormone

picture with the Dried Urine Total Comprehensive Hormone (DUTCH) test.

Seminar Saturday, Nov 4, 2017

10-11am

Forward Health

951 Gordon St. Unit 8B

Register Today: info@forwardhealth.ca

We look forward to seeing you here!

Although information gathered in a face-to face appointment is critical to getting to the root cause of an issue, testing is also a key to see the full picture.

Signs and symptoms of different hormone imbalance can look similar, so it is extremely helpful to know exactly what needs to be tweaked.

Through personal experience and advanced practitioner training with Kresser Institute of Functional Medicine, I am more prepared than ever to take you on a deep dive into your own personal hormone picture.

This test allows me as a practitioner to make a more informed decision on a treatment plan. For you, the patient it means more answers of what is really going on in your body and getting better sooner.

The test is easy to do, home-based 24 hour urine collection. Book your appointment today to get a comprehensive clinical intake and prescription for a full stress and hormone analysis. Learn more about the test at dutchtest.com

Did you know?

Botanical medicines are very good to balance all kinds of hormones. They come along side the body and bring what’s down up, and what’s up, down. They modulate. Knowing what plants, at what dose for what duration is key to getting you back to feeling great. Naturopathic doctors have extensive training in blending and prescribing natural plant medicine. In my cabinet I have over 60 different tinctures (individual plant based derivatives) so I can formulate individualized medicine that is just right for you.

Lifestyle measure to modulate stress are key to getting your hormones in balance. Dr. Laura has many different resources available for you to consider.

Acupuncture is also fantastic for balancing hormones and has been effective in reducing stress, fertility, insomnia, anxiety and depression.

So whether you prefer active therapy, a take along tincture, or a little of both, there is a treatment plan waiting right here for you.

 

From the heart and mind of Dr. Laura M. Brown, ND

 

Dr. Phil Shares: Are You Fit to Drive?

Have you ever considered how fitness training could be beneficial to your skills as a driver? According to a new study, simple exercises

woman drivingcan enhance your ability to drive, keep you safe on the road, and extend the years that you are able to drive.

The Hartford Center for Mature Market Excellence and the MIT AgeLab found some fascinating results in their research on the connection between daily exercise and driving. Drivers in the study reported benefiting from some of the most challenging physical aspects of driving:

  • Greater ease in turning their heads to see blind spots when changing lanes or backing up;
  • More rotation in their torsos to scan the driving environment when making right hand turns;
  • Increased ability to get into their cars more rapidly.

The participants ranged in age from 60-74. They followed an exercise program for 15-20 minutes a day over eight-to 10 weeks which focused on four areas:

If you include these types of exercises in your training program, you will surely have new confidence next time you need to parallel park!

Shared by Dr. Phil McAllister @ Forward Health

Thanks For Sharing Joan Pagano

Dr. Laura: Probiotics to Treat Depression

Research strengthens the GUT-Brain axis connection; McMaster University find benefits of probiotics in cases of depression.

Probiotics may relieve symptoms of depression, suggests a new study.
Credit: © WrightStudio / Fotolia

https://www.sciencedaily.com/releases/2017/05/170523124119.htm

Specific Strains Identified

A number of patients come to me with a history of depression. Some may or may not be medicated at the time. Probiotics are a safe addition to current regimes and there are specific strains which have been researched for helping depression. One of my clinical favourite multi-strain probiotics happens to carry these four strains, in addition to seven others. This together with other forms of supplementation like B-12 injections, fish oil in the proper format and doses can make a big difference in over all mood and productivity.

Are you a candidate?

After a full intake and physical screening, a review of your latest blood work and any imaging, Dr. Laura M. Brown ND can help you build a plan for a happier healthier you.

Book now

Dr. Laura: Micro biome linked to fatigue, insomnia and hormone regulation

Did you know? You can fix your fatigue, insomnia, and hormones by focussing on your flora. Find out how and why your gut affects your biorhythms in the next complimentary seminar with Dr. Laura M. Brown.

The GUT-Circadian Rhythm Connection

Dr. Laura M. Brown, ND, is a licensed naturopathic doctor, Certified HeartMath Practitioner, Ceritified Gluten Practitioner and has a Functional Medicine approach in her practice. What she really does is help people better digest their food and the world around them.

Wednesday, July 12th 6:30-8:00pm @ Goodness Me

Register Now!

Dr. Phil Shares: 6 Important Things to Do After Your Workout

 

6-Important-Things-to-Do-After-Your-Workout

So, you had an intense workout. You legs are shaking, your mouth is dry, and your shirt is drenched. All you want to do is collapse on the ground and not move until you stop wheezing and your face stops beating bright red.

But before you call it a day and throw in the sweat-soaked towel, there are a few crucial things you need to do to jumpstart your recovery process, prevent injury, and make sure you’re prepared for your next workout.

Don’t worry, these post-workout tips aren’t complicated and they won’t add too much time to your exercise regime. Plus, you may even seriously enjoy a few of them! (Hint: there’s chocolate involved.)

These six tips will help you cool down, refuel, and recharge after your workout so you can be ready to give it your all the following day.

1. Keep moving.

It’s tempting to just plop down on the couch or jump in the shower the second you finish your final rep, but our bodies need time to transition back to our natural resting state. That’s where the cool down comes into play.

There are two different ways to cool down – dynamically and statically. Dynamic cool downs keep your body moving, and include walking or light jogging. This helps lower your heart rate, reduce post-workout soreness, and promotes healthy blood circulation to carry nutrients and oxygen to the muscles you just exercised, says Meghan Kennihan, NASM Personal Trainer and RRCA and USAT Run Coach. She recommends five to 10 minutes of light jogging or walking after your workout.

2. Stretch and/or foam roll.

The second way to cool down is by doing static stretches. Your muscles are constantly contracting during exercise, which leaves them tight unless they’re properly stretched out. Too much tightness in your muscles can set you up for injury down the road.

Kennihan recommends doing some basic stretches for your back, chest, hips, quads, hamstrings, and calves for 30 seconds each after you finish exercising to loosen all your muscles.

To further reduce tension in your muscles, try foam rolling. “As you reduce tension, you’ll boost blood flow, which will help speed up recovery,” says Trevor Thieme, C.S.C.S. and Beachbody Fitness and Nutrition Content Manager. “Don’t just roll the muscles you targeted in your workout — give every muscle group at least five rolls, starting with your calves and working your way up your body.” Don’t have a foam roller yet? Get one here.

3. Hydrate.

“One of the most critical things to do after you workout is to rehydrate effectively and fully replenish any fluids and electrolytes lost,” says Priya Khorana, M.S. and ACSM-accredited Exercise Physiologist.

Water is the best option for hydration, but if you’re significantly dehydrated, Khorana recommends sipping a hydration formula to replenish your salt and electrolytes. Beachbody Performance Hydrate provides both electrolytes and carbohydrates to maximize absorption to keep you properly hydrated during and after your workouts.

4. Refuel.

How you refuel your body after a workout is key to the recovery process.

“Post-workout, your mission is to supply your muscles with the building blocks (amino acids) they need for repair and growth,” says Thieme.

Endurance athletes should also replenish glycogen, which Thieme describes as “the stored form of glucose — your body’s go-to fuel source.”

Beachbody Performance Recover is ideal for both these purposes. This post-workout supplement is full of fast-absorbing whey protein, pomegranate extract to help reduce exercise-induced soreness, and “just enough carbs to give you a head-start on glycogen resynthesis,” says Thieme.

If you want to eat whole foods after your workout, Denis Faye, M.S. and Beachbody Senior Director of Nutrition, says it’s important to eat something balanced with not too much fat. Think of tasty snacks like chocolate milk, a turkey sandwich, or cottage cheese with chickpeas.

5. Record your progress.

Before you mentally check out after a workout, take a couple minutes to record what you did. Along with specific details about what the workout entailed (heaviness of the weights, number of reps, distance, etc.), include notes about how you felt before, during, and after exercising.

“If you keep a workout journal, it helps you to figure out which exercises energize you, which drain you, and which are the best workouts for your body overall,” says Kennihan. “Also, if you get injured you can look back at your journal and see instances where you may have gone too hard or worked out through soreness or pain.”

If old-school journaling isn’t your style, invest in a watch, fitness monitor, or app that automatically tracks your workouts or lets you log your progress quickly. And if you’re an Apple Watch user, then you can track your caloric burn and heart rate during your workouts by connecting to the Beachbody On Demand app. It then stores the data for you to review later on.

6. Clean up.

Cleanliness isn’t usually high on the list of post-workout priorities — but it should be. Whether you work out at a gym or in your living room, exercise equipment like mats, benches, and weights can be breeding grounds for germs. Before you carry on with your day, and especially before you eat, take a few minutes to freshen up. Check out our tips for cleaning up and killing germs in your home gym.

Shared by Dr. Phil McAllister @ Forward Health Guelph

Thanks To Beachbody.com

Can Thermography Help You?

Suspect inflammation? Infra-red thermography catches inflammation and infection early, which means people  have a better chance of being treated naturally and problems can be effectively managed and addressed.

Thermography Catches Inflammation Early

Cindy Simmons, a Certified Thermographic Technician, Breast Health Educator and author wonders if our patients at Forward Health are interested in having her come to us once or twice a year. Read on! Thermography is helpful for more than just breasts.

If there is enough interest from our clientele, we will invite Cindy to come in and run a thermography clinic on site at Forward Health -likely one in May and one in October. 

Please email drlaura@forwardhealth.ca if you are interested in thermography.

Where thermography is used.

Thermography is helpful to detect early signs for breast cancer, thyroid dysfunction, dental inflammation and other areas of body wide inflammatory conditions:

  • Breast – for baseline and to determine risks for breast cancer.
  • Thyroid (hyper, hypo and nodules)

  • Dental  (hidden infection, TMJ)

  • Cranial

  • Upper Body ( pain evaluation, Carotid Occlusal Dx, Myofascial, arthritis)

  • Lower Body ( pain evaluation, arthritis, lower back, spinal, Plantar Fasciatis)

  • Full Body ( pain evaluation, CRPS, blood clotting, fibromyalgia, spinal/thoracic)

 

How accurate is thermography?

Mammography and thermography were compared in the same individuals in a study at the University Hospital for Tumors in Europe.

  • Mammography detected 31 changes in 26 patients,
  • Thermography was more sensitive and detected 6 more changes in the same patients.
  • Upon biopsy of all 37 changes, 16 of samples were found malignant, 8 were suspected malignant and 11 were benign with atypia or proliferation. Only 2 samples had benign findings.
  • The pathohistological method (PHD) recorded 75.75% malignant changes within the total number of samples.
  • Probability of a correct mammographic finding in 85% of the cases (sensitivity of 85%, specificity of 84%)
  • Probability of a correct thermographic finding in 92% of the cases (sensitivity of 100%, specificity of 79%).

References:

Kolarić D1, Herceg Z, Nola IA, Ramljak V, Kulis T, Holjevac JK, Deutsch JA, Antonini S.Thermography–a feasible method for screening breast cancer? Coll Antropol. 2013 Jun;37(2):583-8.

Nicandro C-R, Efrén M-M, María Yaneli A-A, et al. Evaluation of the Diagnostic Power of Thermography in Breast Cancer Using Bayesian Network Classifiers. Computational and Mathematical Methods in Medicine. 2013;2013:264246. doi:10.1155/2013/264246.

Carb Cravings? 5 easy tips

Craving carbohydrates and don’t know how to get them under control?

Here are 5 easy steps to help put you back in control.

  1. Test your Candida levels.
  2. Eat a meal with protein and healthy fats
  3. Eat within your 30 min glycemic window after exercise
  4. Eliminate processed foods
  5. Deal with your stress.

Candida?

If your Candida abicans levels are out of balance, you will find you have an insatiable sweet tooth, always need something sweet after a meal and suffer from a mix of possible symptoms like brain fog, headaches, sinusitis, join pain, skin rashes, bloating, gas and diarrhea. These crazy critters can actually yank on your nervous system chain, send messages to your brain saying “I want sugar”!! So, don’t blame your self wholly, however it is you who has to take responsibility. Just like saying to a child “no, you can’t have a cookie right now” you have to put your foot down and say the same to yourself. Or those terrible little Candida critters who are running your world right now. How do you know if it’s you or them? How do you get rid of them?

A simple 15 minute test in our clinic will help you get a sense for your levels of Candida. Email drlaura@forwardhealth.ca. Getting your micro biome back in balance will also reduce inflammation and restore nutrient absorption. With scientifically proven therapies, my patients are able to reduce Candida albicans levels and re-set many micro biomes within 1-3 months of therapy.

Boost Nutrient Density

Sometimes when we crave sweets we actually need to eat something with protein and healthy fat to increase nutrient density and satiation. For example, try eating a handful of almonds and an apple or a slice of chicken or turkey with some avocado – then wait 5-10 minutes and see if you still crave the sweets.

30 Minute Glycemic Index

After an intense workout, you have depleted the glycogen stores in the muscles. To optimize energy for your next workout and balance your carb intake later, eat something with carbohydrates in it within thirty minutes of working out. For some this means a quick protein drink with some carbs in it, an orange or a banana or a healthy homemade nutball. Eating a full balanced meal with in two hours of your workout will also help balance your blood sugar and keep you from craving carbohydrates.

Ditch the Processed Foods

Processed foods often have little fibre and a lot of sugar. This means the sugar from the food gets quick access to your blood stream. what results are spikes in your blood sugar levels, triggering an influx of insulin to quickly get the levels under control. Consequently,   your blood sugar quickly drops and you feel like you need to have more to eat. On it goes, the sugar craving roller coaster. Instead, try to eat foods high in fibre, with some proteins and healthy fats so your blood sugar levels are more regulated.

Get Stress Under Control

Serotonin and dopamine are feel good neurotransmitter which get depleted in stress. Eating carbohydrates helps boost these neurotransmitters. This is why, when we feel stressed, we crave comfort foods, which are carbohydrate based. Secondly, elevated cortisol will increased the demand for carbohydrate consumption because it blunts the desire for proteins and vegetables. Learn how to emotionally regulate and manage your stress and you will find it easier to naturally make healthier food choices.

From the heart and mind of Dr. Laura M. Brown, ND

 

5,000 Reasons to Eat Vegetables

I was only looking for 6 key reasons to eat vegetables.

I found five thousand. How can this be? PHYTOCHEMICALS. There are more than 5,000 phytochemicals identified plus many we suspect still remain unknown. Turns out, mother nature has packed a punch of power in the plant kingdom. Many plants contain one or more of these 5,000 nutritional perks that helps us:

  • Defend against pathogens, parasites, and predators.
  • Protect against chronic disease, including cardiovascular disease, neurodegeneration, and cancer.
  • Purify and renew the blood
  • Nourish
  • Cleanse body of toxins
  • Stimulate effects
  • Relaxing effects
  • Anti-inflammatory

Food for …

As a part of the Forty-three Eighty Fitness challenge, for the next six weeks we are going to cover the elementary need for food. Function. That doesn’t mean it has to boring and mundane. It just means we are going to get back to providing our body with the building blocks it needs for life. It is about food for sports performance, energy, mental clarity, good digestion, glowing skin and good sleep. It is not all-inclusive, as they are general dietary guidelines. Each week we will dig a little deeper into the 6 daily tips. If you are not a part of the program and not a patient of mine, don’t worry, there is still lots right here in the Forward Health Journal and on the Naturalaura site.

In our society we relate to one another so much through food. It is really a part of our heritage, our culture and our social connection. This is partly what makes it so difficult to make changes. It’s not just a little corner of your life. Eating is something we do everyday. Every time we eat we make a choice. What drives that choice? Taste? Texture? Atmosphere? Experience? Promise to make you happy? If you suspect you might make choices driven by emotion, you might like to join me next Wednesday, March 15th at Goodness Me! in Guelph from 6:30-8pm for a free educational session on Food or Mood, Which Comes First? Register here.

Evolution, Not Revolution!

It won’t work if you try to make all the changes at once. As I say to my patients, it’s about evolution, not revolution. Did you learn to ski by jumping on the black diamond hills first? Not likely. You needed to build some strength, add some skills, practice them in safe small ways and build your confidence. Ditto for making changes in diet. Start somewhere. Carve out an area and make some attempt for small changes. This week we are going to start with vegetable awareness! Goal is 6 cups of vegetables a day. Many people struggle to get one. If you are the one cup a day kind of person right now, then maybe you aim to get two or three cups a day as a place to start. What’s in it for you?

Guideline Goal: 6 cups of Vegetables a Day

3 Cups of Cabbages

The cabbage also known as cruciferous or brassica family helps support phase 1 and phase 2 detoxification of the liver. This means eating more of this family of vegetables provides support for your natural detoxification process. Your liver is in charge of over 300 jobs. Not a bad thought to give your liver a hand.

Interesting to note: broccoli contains abundant B vitamins, vitamin A, has more vitamin C than citrus and is rich in chlorophyll.

  • Cabbage
  • Cauliflower
  • Broccoli
  • Brussels sprouts
  • Swiss chard
  • Collard greens
  • Kale
  • Arugula
  • Bok Choy
  • Turnip
  • Kohlrabi
  • Radish/ radish greens

3 Cups Leafy Greens

Bitter greens help stimulate digestion. Good digestion means good energy! Some cultures find this helpful before a meal, others after. Leafy greens also provide fibre, vitamin K, chlorophyll, vitamin A and C. Lettuce leafs contain the sedative lactucarium, which relaxes the nerves, helping the rest and digest nervous system do its thing.

  • Dandelion greens
  • Carrot tops
  • Romaine
  • Red leaf lettuce
  • Spinach
  • Endive
  • Radicchio
  • Watercress
  • Chicory
  • Beet greens

1 Cup – Mix of Orange and Red

Red and orange means a rich source of beta carotene / vitamin A. Carrots and beets are blood purifying and anti-inflammatory for mucus membranes. Bell peppers are additionally an excellent source of vitamin C. Sweet potato and squash have great fibre and help reduce inflammation.

  • Carrot
  • Bell pepper – red/orange
  • Squash
  • Sweet potato
  • Beet

1 Cup Other

For appetite control, celery can be eaten between and during meals. Celery root is excellent sliced thin and baked on parchment paper. Fennel root has a mild licorice flavor and is an excellent add to soups. Parsnips slow cooked with carrots marinated in a little olive oil and sea salt is delectable. Peel them and cook them whole! Cucumber is very cooling and better eaten in the hot and dry times of the year. A couple slices of cucumber and maybe a sprig of mint in water is a very refreshing. summer drink.

  • Celery
  • Celery root
  • Fennel
  • Parsnip
  • Zucchini
  • Cucumber
  • Turnip

Preparation

Ideally more cooked in the fall and winter and start introducing more raw in the spring. Cooking vegetables will destroy some of the nutrients, however softens the fibres and makes them easier to digest. Digestive fire is stronger in the hotter months, so lots of raw in summer is just fine. Fall, winter and early spring we are better to eat more slow cooked, lightly steamed vegetables. I often preserve the water I steam my veggies in and use it in stir fry to add moisture or add it to soup. Eat your cooked veg or broth within 24 hours to obtain the maximum nutrition. Don’t forget an easy way to add up the vegetable tally is to throw a stick or two of celery, and a handful of greens into your smoothie. My favourite energy-boosting green smoothie has 2 sticks of celery, a handful of leafy greens- whatever is in the fridge, a bunch of dried mint from the garden and a little ground ginger with my pea protein.

Cornerstones of daily eating.

Jessica Cosby and Brett Milton’s Forty-three Eighty Fitness six week challenge kicks off in Guelph this month. My part is to provide some education for the nutritional aspect of good health. Thanks to Carrie and Mark Godman we set up at the prestigious Granite Homes showroom this Friday and delved into the general aspects of the 6-Daily Diet Tips. 

For the next six weeks, there will be weekly posts to provide a little more information in each of the areas of:

Week 1 – Value of Vegetables
Week 2 – Power of Protein
Week 3 – Friendly Fats
Week 4 – Function of Fibre
Week 5 – Controlling your Carbs
Week 6-  Flourish Your Flora

Oh, I almost forgot! 

To find your personalized “food fingerprint I often encourage people to have their food sensitivities evaluated. Then we map this with the six daily diet tips to maximize your results. To have this test done, call 519. 826-7973 and ask about the KORU food testing.

From the heart, mind and research of Dr. Laura M. Brown, ND.

More about naturopathic medicine here.

References:
Del Rio D, Rodriguez-Mateos A, Spencer JPE, Tognolini M, Borges G, Crozier A. Dietary (Poly)phenolics in Human Health: Structures, Bioavailability, and Evidence of Protective Effects Against Chronic Diseases. Antioxidants & Redox Signaling. 2013;18(14):1818-1892. doi:10.1089/ars.2012.4581.
Pitchford, P. 2002. Healing with whole foods. Asian traditions and modern nutrition. 3rd ed., North Atlantic Books, Berkely, California.
Temple N, Wilson T, Jacobs DR. 2006. Nutritional Health—Strategies for Disease Prevention 2nd ed, , Humana Press, Totowa, NJ.