5 Nutrition Tips for Boosting Your Memory

Have you ever gone from one room to another, only to stop and wonder what you were going for in the first place? How many times have you known the word but just couldn't quite grasp it? How many times has someone's name been at the tip of your tongue? Is that what happens to all of us? Or is there something we can do to prevent this nervous system demise?

Your brain is made up of an intricate network of wires (neurons) that connect with each other via chemical messengers. Communication is a complex process. There are many factors involved, such as the integrity of the fatty coating (myelin sheath) around each neuron (which insulates the neurons and aids in signal transmission), or the chemical messenger levels in the end of one neuron and receptor endings on another. Even your mood or emotional state on any given day can affect your concentration and memory. It is well established that chronic anxiety or depression dramatically reduces your short-term memory and ability to focus.

Now, let's devise a simple plan to keep your brain working optimally...

1. Your brain is like anything else in the body – if you don't use it, you may lose it. Studies have proven one of the best ways to keep your mind sharp is to do the daily crossword puzzle. Also, your brain needs oxygen which gives us yet another reason to exercise! The components of the communication process in the brain are also affected by different vitamins, nutrients and amino acids, and the presence of glucose is crucial. Your brain needs a lot of fuel to work properly. While studying for my naturopathic licensing exams, eight to 10 hours per day for six weeks, I was always starving. I lost more weight than than I did training for any 5K race because I was using a lot of calories by thinking so much.

2. You should aim to eat regularly, with a protein source at each meal, and never go longer than 4 or 5 hours without eating. This will help maintain your blood sugar levels and prevent symptoms like confusion, weakness, irritability and headaches that may be associated with hypoglycemia.

3. Vitamin B12 and essential fatty acids (EFAs) are important for the neuron's myelin sheath so ensure you get enough of each of these. EFAs are found in deep-sea cold-water fish (cod, mackerel, salmon and tuna), hemp oil, flaxseed oil and borage oil. Eat fish two to three times per week and consider adding a tablespoon of one of the oils to your salad dressings or smoothies. Vitamin B12 should be taken in a form that can be absorbed under the tongue. Next to an intra-muscular injection, the sublingual (under the tongue) form is the best utilized by the body.

4. Memory and mood are dependent on chemical messengers such as serotonin -- your "happy hormone" -- which also affects your sleep and appetite. Your body makes serotonin from protein, particularly from an amino acid called tryptophan. Turkey is very high in tryptophan, which is why everyone gets dopey after Thanksgiving dinner. If you are suffering from low mood, anxiety or depression contributing to your poor concentration, you can try supplementing tryptophan through 5- Hydroxytryptophan (5-HTP). You can purchase 5-HTP from most health food stores, but prices vary greatly. With this product I have found you get what you pay for, and suggest you opt for a more expensive brand. Take it with food because it may cause nausea on an empty stomach.

5. Think twice about using gingko. Despite its reputation, ginkgo is not always the answer to poor memory or concentration. It is more helpful where the cause is poor circulation and tends to be more effective in the elderly.

Eating Less Meat is Good for Your Health

If you pride yourself on being a meat lover, it may be time to reconsider your carnivorous ways. In a series of papers on health and climate change (coming just ahead of next month's Copenhagen conference on climate change), British and Australian researchers suggested that cutting back on meat consumption would not only be beneficial to the earth, but improve health among people in meat-loving countries as well.

Although we may not give it much thought while we're wandering the aisles of the grocery store, when it comes to the environment, the biggest contributor of greenhouse gases is livestock farming. And in addition to the harm that meat production does to the planet, meat consumption is taking its toll on our health, too. According to researchers, "Livestock products are a source of some essential nutrients, [but] they provide large amounts of saturated fat, which is a known risk factor for cardiovascular disease."

If being more eco-friendly and lowering your risk of heart disease aren't enough to make you step away from the steak, chew on this: the study found that in Britain, decreasing meat consumption by as much as 30 percent could mean avoiding as many as 18,000 premature deaths in a single year.

But researchers admit that convincing people to cut back on meat consumption will be a challenge: "Although likely to yield benefits to health, such a strategy will probably encounter cultural, political, and commercial resistance, and face technical challenges," they said. "Coordinated intersectoral action is needed across agricultural, nutritional, public health, and climate change communities worldwide to provide affordable, healthy, low-emission diets for all societies."

The head of the research series, Professor Sir Andy Haines, director of the London School of Hygiene and Tropical Medicine, provides more information on the group's findings in this short video.

Yoga and Nutrition: Eat Well, Feel Well

When I practice yoga, I feel very joyous. It lifts my spirits, increases my confidence and much of this is due to the fact that I'm more mindful of my posture. Good posture is essential for proper digestion and yes, as I mentioned before, confidence! Whether you are sitting or standing, when you make a conscious effort to have good posture, you feel so much better.

Yoga and nutrition are key components for feeling well and eating well. Here is how you can use them to your advantage.

Feel Well
My love for yoga and meditation began years ago in my basement. I would quietly sneak downstairs at 5:30 a.m. and put on my favourite yoga DVD. It was like my secret weapon for staying balanced and sane in my crazy corporate job. And it was during those quiet times that I truly nurtured and detoxed my soul and started my day off right. The lasting thought the instructor would share was this: "Think only positive thoughts that serve you well for the whole day." I loved this line and it most certainly set the stage for the day, increasing my mindfulness and awareness.
Eat Well
Eating well means being mindful of the food you put into your body, as well as acknowledging that you are nourishing every cell of your body. Ask yourself, "Is this food nourishment for my body, is it fuel for my cells?" The reason I bring this to your attention is because when you think about food as fuel for your cells, you will think twice about what you eat and how much you eat. Refined and processed foods, excess carbs, sugar and preservatives are not fuel. They are simply empty calories increasing your toxic load. Furthermore, you will become more aware that when you skip breakfast, drink coffee or diet pop and then chow down on a frozen dinner or white, refined pasta, you will not feel your best. Becoming more mindful of your eating is at the root of eating well.

Expect More
So often, people go about their day feeling "OK," and assume that feeling OK means they are healthy. This is simply not the case. Being healthy is not merely about the absence of disease, but rather about feeling fabulous most of the time. Evaluate your wellness by the glow of your skin, the shine of your hair, your sex drive, your digestion and bowel movements and of course, you emotional well-being. Don't settle for feeling OK -- expect more.

As soon as you begin to properly fuel your body and nurture your soul, you'll realize that what you were feeling before was, in fact, ill. And now you'll have truly achieved health and understand what feeling fabulous really means!


How can you eat well and feel well, too?
My yoga guru friend, Michelle Uy (owner of Love Action Yoga), and I have put together a nutrition and yoga program in Toronto called "Eat Well Feel Well." This program is intended for women who want to develop a positive relationship with food, be inspired, lose weight and in doing so, change their lives for the better.

You can find out more about the event here, including more specific details about the program and what will be covered. The program runs for seven weeks (on Sundays) starting in January.

I hope you eat well and feel well today, tomorrow and always.

Exercise Can't Make Up For Binge Drinking

It's the morning after the mother of all nights out and your body is vehemently protesting all the fun you had -- particularly that of the liquid, alcoholic variety. It's called a hangover, and it's your body's way of telling you that you overdid it on the booze last night. But if you think a few hours sweating out the toxins at the gym will reverse the damage, you're sorely mistaken according to recent reports out of the UK.

Surveys have shown that one in five people in the UK drinks double the amount recommended by the Nation Health Service, and the same amount of people exercise the day after a big party to combat the ill-effects of the drink. But it's not enough, say experts.

"People need to be aware that regularly drinking double the recommended limits comes with health risks that can't simply be burned off down the gym, in the pool, or on the football pitch," Dr. Carol Cooper told the Telegraph. Adds British Public Health Minister Gillian Merron, "if you have a big night at the pub, you're not going to compensate with a workout the following day. Damage from regularly drinking too much can slowly creep up and you won't see it until it's too late"

Of course, there's a solution but you might not like it: Moderation. It's recommended that you stick to just two drinks a day, and no, you can't save them all for Saturday night. If you're determined to get your drink on, do your best to stay hydrated throughout the night by alternating alcoholic drinks with large glasses of water. Your body will thank you in the morning.

Also, check out our holistic hangover remedy.

Men vs. Women: Tips for Staying Healthy and Fit

Q: How do women's and men's fitness requirements differ?

A: Fitness requirements vary greatly among individuals, depending on body type and fitness goals. So the main difference between men's and women's fitness requirements is due to the differences in body type. Men tend to carry more muscle. The more muscle you have, the more energy is required to work that muscle. Muscle is maintained through adequate protein intake, so men who are weight training are likely to require more protein than women who are weight training. This is similar with cardio or aerobic exercises. As men tend to be larger and carry more weight, they will expend more energy during any type of movement. Energy is provided through carbohydrates, so men doing aerobic exercises are likely to need more carbs in their diet than women doing similar aerobic exercises. The key message here is to know your body and your fitness goals. Know what the nutritional requirements are to maintain your body's energy and health while working on attaining your exercise targets.

Q: What's your exercise routine?

A: With any dietary or lifestyle routines, I try to incorporate them into my life, and this is the advice I give to my patients as well. So with exercise, I try to walk everywhere I can (e.g., work, groceries, visiting friends, etc.) and do things I enjoy like running around with my kid. When it is not raining or snowing, I also enjoy going for brisk walks around the neighborhood. To supplement this, when I feel the need for an extra cardio boost or to get my heart pumping, I do a fun aerobic video at home. The key is really to find something that you enjoy doing that doesn't seem like a chore, but rather a reward.

Q: How do women's and men's nutritional needs differ?

A: Many nutritional requirements are calculated based on body weight, not by gender. This holds true for protein and carbohydrates. The more body weight you carry, the more your body will require carbohydrates for energy and protein for muscle maintenance. There are certain vitamins whose requirements differ between the genders. For example, men require more Vitamins A, E, and K as well as a few of the B vitamins. Minerals perform specific functions in the body that can differ between the sexes, based on the differences in physiological functions between men and women. For example, women require more iron due to the loss of iron in the blood during menstruation, while men may benefit more from zinc as it promotes sperm growth and motility. I don't usually tell my patients to count vitamin and mineral intake to ensure they are receiving the recommended daily intake, but instead ensure that they are eating a balanced diet with a large variety. Including variety in the diet ensures that you are getting all the different vitamins and minerals you need, since different foods carry different nutrients.

The biggest difference in the nutritional requirements between the sexes is for women who are pregnant or lactating. Protein requirements, as well as requirements for many vitamins and minerals (e.g., folic acid, iodine) are increased during this time. Pregnancy and lactation is also a time when caloric intake is generally increased for the women as she is now eating for two.

Q: What are the most common problems women face in maintaining a healthy diet?

A: Across the board, the most common problem is habit. We are accustomed to eating foods that we grew up on and foods that give us comfort and joy. The trick here is to be patient with yourself while you try some new and healthier foods at your own pace. For example, purchase one leafy green vegetable you've never tried once every week. Or, ask a friend for a favourite recipe and do a recipe trade with her. Another way to break out of old habits is to go to a restaurant that serves a different culture's food and try to cook that dish at home. There are many healthy foods that can also be comforting and delicious -- it may take some time to find the ones that are right for you to incorporate them into your new habits. Be patient.

The other problem many women face is time. With work, kids, exercise, and taking care of the house, many women find little time to take care of themselves, and that includes maintaining a healthy diet. What foods you put in yourself is a measure of how well you take care of yourself. But eating healthy doesn't have to involve hours in the kitchen. In fact, there are numerous recipes out there that are both simple and healthy. My tip for women short on time is as follows:

1. Keep it simple: Know yourself and how much time you have or want to expend on making a meal, and don't try to overextend yourself.

2. Stock up: Do your grocery shopping once a week and stock up on the basics (fruits, veggies, bread, grains, meat, etc.) You don't have to plan your meals out, just buy versatile items you like to eat so that you can open up your fridge or pantry in the middle of the week and have all the basics to whip up a healthy meal you can enjoy.

3. Make more than you need: When you're cooking dinner, make enough to pack a lunch for the next day. This will save you time and energy. Also, prepare a big batch of a healthy snack (e.g., hummus, muffins) that can last you a few days.

Q: What do you eat in a typical day?

A: Every day is different for me. I really enjoy variety in my diet, which keeps things fresh and exciting. I don't like being bored by my food. Right now, I'm really into curries, soups, and stews. It goes with the weather turning cold and can include a great mix of different veggies. In the summer, I tend to eat more salads and wraps. The "basics" I buy at the grocery store every week include a load of vegetables (including a variety of leafy greens), a loaf of mixed grain bread, eggs, and I always make sure to have some pasta (whole wheat, spelt, or rye), brown rice, oatmeal, and other grains around the house, which I buy in bulk. I eat fish or chicken once or twice a week, and beef in small amounts occasionally, but my diet is mostly plant-based.

Try Ice Skating for a Great Winter Workout

It seems hard to believe, but December has officially arrived. And while you may not be ready to retire your running shoes just yet, your days of jogging outside in the crisp evening air are numbered (unless, of course, you are a fan of running in the snow). But don't let a drop in the temperature keep you from exercising in the great outdoors -- strap on some skates and get fit with a fun (and effective!) winter workout.

According to Todd Galati, a spokesperson for the American Council on Exercise, a 150-pound recreational skater who combines faster and slower skating can actually burn around eight-and-a-half calories per minute. And it might even be better for your joints than that early morning jog: "With running you have to land," says Galati. "The gliding motion of ice skating takes away that pounding, repetitive motion of hitting the ground."

Aside from being an excellent cardio workout, ice skating can help improve your balance and coordination, strengthen your core and work your legs and glutes. Plus, it's just plain fun!

If you're new to the skating world, don't worry -- many rinks offer skate rentals, so you can borrow a pair for a nominal fee and give it a try before you commit to blades of your own. But before you hit the ice, consider these tips from BodyBreak's Hal Johnson and Joanne McLeod:

* Dress to stay warm. Wear multiple layers of thin clothing. As your body temperature increases and you begin to perspire, you can remove layers as needed. Avoid wearing clothes that are loose and baggy.
* Many community rinks provide learn-to-skate programs for all levels from little ones to adults. They also have pleasure skating times and adults-only skates. Some even have free skating hours on weekday afternoons and during holidays. Call your local rink for details. (Details here for Toronto, Ottawa and Montreal).
* When it comes to technique, the key is to keep your knees bent. Skating is all about balance, and bending your knees will help with that. Be sure to keep your back straight, not hunched. And keep your head up -- this will avoid any on-ice collisions.
*
* "Stroking" is the basic movement used to get you across the ice. Transfer your weight from one foot to the other and push back and to the side to create the force to move forward. Don't lean backwards -- this will cause you to fall.
* To stroke backwards, bend your knees and pigeon-toe your right foot in. Push off with the ball of your right foot from the inside edge. Glide backward on your left foot. Bring your feet back together for balance. Repeat with the left foot. Think of carving a big letter C with your pushing leg.

Looking for more ice skating tips? You can find them here.

Even if skating isn't your thing, there are still plenty of great winter activities to choose from. Tell us -- what do you do to keep fit in the winter?

Exercise Makes You Smarter and Happier

Those endorphins swimming in your body are the feel-good hormones that induce happiness and satisfaction after a tough workout. In fact, those same endorphins can actually be addictive, according to a study on Science Daily. I can think of worse things to be addicted to than exercise, but this just proves the point of the addictive power of "feeling good."

But aside from inducing feelings of happiness, there's actually another reason that exercise is good for us. A recent study carried out at the Sahlgrenska Academy and Sahlgrenska University Hospital reveals that young adults who are fit, also have a higher IQ. (I love this study -- it's genius!)

Even though the research was conducted on young adults, I have no doubt that exercise makes everyone smarter. I mean really, aren't you proving just how "smart" you are simply by taking steps towards a healthier body and healthier mind?

It's no secret that exercise is an effective way to boost those brain-happy chemicals and reduce the risk of depression, but it also increases your cardiovascular capacity (healthy heart and healthy lungs) and improves circulation, which improves detoxification and therefore lowers the risk of many diseases.

The strongest links between physical fitness and improved IQ are found in logical thinking and verbal comprehension. But it's only fitness that plays a role in the results for the IQ test -- not strength. "Being fit means that you also have good heart and lung capacity and that your brain gets plenty of oxygen," says Michael Nilsson, professor at the Sahlgrenska Academy and chief physician at the Sahlgrenska University Hospital. Makes sense, doesn't it?

"We have also shown that those youngsters who improve their physical fitness between the ages of 15 and 18 increase their cognitive performance," says Maria Åberg, researcher at the Sahlgrenska Academy and physician at Åby Health Centre. "This being the case, physical education is a subject that has an important place in schools, and is an absolute must if we want to do well in maths and other theoretical subjects."

The question that people always seem to ask is how much exercise is enough? This is a topic of much debate amongst personal trainers, university experts and family doctors. Sure there is an exact science, but really, at the end of the day we don't need science to tell us how much we should exercise, do we? We know it's good for us! My advice is this: if you are sedentary and sit all day in an office, staring at a computer screen only to come home and watch TV, then you need to get more movement into your day. Aim for movement 45 minutes of every single day and more if you have the time. Many people say that they don't have the energy and this is precisely why you need to exercise -- it will increase your energy.

This doesn't mean you have to drag yourself to the gym if you don't like fitness centres. Start simple: go for a power walk, a bike ride, go swimming, chase your kids around, take the stairs, park your car further away from the grocery store and carry ALL your grocery bags to the car instead of using a cart. Many of my clients tell me that they just don't have time to exercise. If you have time to watch 20 minutes of TV -- which I know most people do (and that is a gross understatement) -- then you definitely have time to get your booty moving!

Madonna Defends Her Workout Routine

What do you think of Madonna's body, specifically her pipes? Unfortunately, the quote that sticks in our minds is when her former husband Guy Ritchie said hugging her was akin to cuddling up to a piece of gristle. Well, he would know, wouldn't he? Or would he? If you believe tabloid gossip, the rest of the story goes that Ritchie was habouring resentment over his wife's daily four-hour workouts that left little time for him. The couple split up over a year and a half ago and Madge is now famously spending her time with 22-year-old Brazilian model, Jesus Luz, who we are going to guess doesn't have any complaints about cuddling up to his very rich, very famous girlfriend.

While we admit to preferring a slightly softer female physique, Madonna is 51 and she is likely very healthy and she looks good. Thus, she has little reason to explain herself to anyone, yet, she recently told British TV show, GMTV why she is so dedicated to her exercise routine.

"(I do it) for health reasons, and for aesthetic reasons. If I have to go out on stage and, you know, jump around in a pair of hot pants I better look good and also when I perform I'm like an athlete and I have to be in good shape. I'm not panicked, I just know what my job is and I know that if I want to be able to wear whatever I want to wear on stage then my body better look good."

What are your thoughts? Is Madonna inspiration or cautionary tale?

Are You a Skinny Fat Person? How to Maintain a Healthy Body Composition

Don't you just love all those supermodels that say they never work out and eat whatever they want, yet still manage to look fabulous? It almost makes you want to adopt their diet of caffeine, nicotine and burgers. Would it surprise you to know that many of these beautiful women may actually have high percentage of body fat? They may unknowingly be laying the groundwork for many chronic diseases associated with aging. There is a difference between being thin and being healthy and it lies in body composition.

What is Body Composition?

Body composition is a measure of the lean tissue and of the fatty tissue that make up your body weight. Your body is comprised of many tissues -- fat, bones, muscles, tendons, ligaments, organs and lots of water. A healthy body composition is determined by the percentage of fat versus lean muscle mass. Ideally, it is best to keep fat lower and lean muscle mass higher. An altered body composition arises when the percentage of body fat is too high. The most common cause of a high percentage of body fat is excess fat, although a loss of bone, as in osteoporosis, or a loss of muscle are also forms of altered body composition.

More on body composition after the jump...


Being overweight is sometimes used synonymously with an altered body composition, however, excess body weight is not a definitive assessment for altered body composition, just as thin is not synonymous with fit and healthy. Extreme athletes or weight lifters can have a body weight that is considered outside of a healthy reference range, but their body compositions may be optimal due to their high amount of lean muscle. Muscle actually weights more than fat, so if you are on a weight loss plan that includes lifting weights, stepping on the scale may frustrate you. You should judge your progress by how your clothes fit and feel, not by the number on the scale.

How do you measure body fat?
Body composition is measured by body mass index (BMI). It is calculated by dividing weight by height. A BMI in the range of 25 to 29.9 is considered overweight, while 30 or more is considered clinically obese. This may not be accurate for assessing body composition for people who are very short, very muscular, very tall or for people with edema (swelling and water retention). It is best to use BMI in conjunction with a waist circumference, and waist-to-hip ratio.

Waist Circumference and Waist-to-Hip Ratio (WHR): Where you carry body fat is just as important as how much you carry. People who tend to accumulate fat around the waist (apple shape) have a higher risk of heart disease, diabetes and high blood pressure than those who carry excess weight on the hips and thighs (pear shape). Calculating your waist-to-hip ratio (WHR) is one way to determine if the weight in your abdomen exceeds that of your thighs. WHR is the measurement of your waist divided by the measurement of your hips. Measure your waist at the level of your belly button. Waist circumference greater than 35" for women and 40" for men is associated with increased risk. A WHR greater than 1 for men and 0.8 for women is considered unfavourable.

Skin Fold Tests (Calipers) and Bio-impedance Testing (BIA): Measuring body fat with calipers is easy, but the accuracy of the reading is only as good as the qualifications of the person doing the measurements. This method seems to be more accurate in people that have higher percentages of body fat than in those within a healthy range.

BIA testing is even simpler than calipers. It uses an electrical frequency, typically sent from your hand to your foot or from hand to hand. This is the premise behind many of the scales or hand-held units on the market that measure body fat. Different tissues conduct the signal at different rates, thereby giving a quick assessment of body fat, water and muscle. BIA readings are affected by level of hydration, electrolytes and exercise. More expensive machines tend to be more accurate and it is best to do the reading on an empty stomach, first thing in the morning.

How can you improve or maintain a healthy body composition?
A weight loss program can actually be harmful in some cases if it results in excessive loss of muscle along with fat. Our reserves are in our muscles. Studies have found that the most successful way to slow the aging process is to maintain a healthy muscle mass along with eating a highly nutritious, lower calorie diet. As we age, we naturally tend to lose muscle unless we work to keep it. A loss in muscle mass has been linked to an increased risk of heart disease, diabetes, osteoporosis, obesity, high blood pressure and metabolic syndrome (otherwise known as Syndrome X -- a condition that has been linked to heart disease and diabetes).

Four Tips to Maintain Muscle and Boost Fat Loss

1. Adopt an exercise plan that incorporates cardiovascular exercise along with weight training. Do not overdo cardiovascular exercise-it can damage the muscle fibers that you are working so hard to build and maintain. Do your weight training first followed by your cardio if you are doing them both on the same day. This will ensure your strength is at a maximum for lifting and you will continue to burn fat during your cardio session.

2. Eat protein with every meal, eat every three hours and skip the sugar. Protein is the building block of muscle and it is essential for repair after workouts. Complete your meal with low-glycemic carbohydrates. Check out The Hormone Diet for a selection of recipes and further guidelines.

3. Conjugated Linoleic Acid (CLA) has been found in studies to increase the loss of body fat (particularly around the abdomen) while maintaining muscle mass. This supplement should be taken for at least three months before stopping–it works, just not right away! Typical dosage is about 1500 mg two times per day.

4. Keep stress levels manageable. Elevated levels of stress hormone (cortisol) can have a negative effect on body composition by increasing the breakdown of muscle mass and increasing the deposition of fat around the abdomen. Relora is an herbal compound found to be effective in keeping stress hormone levels balanced and reducing abdominal fat. Phosphatidylserine may also help reduce stress hormone levels and protect body tissues, such as the brain and muscles from the negative effects of stress.

Remember it's not your weight but your composition that is most important in assessing your health. It's like the old adage-it's what's on the inside that counts.

Prevent Disease With These Four Diet Must-Haves

Q: What kinds of diseases can be prevented through diet?

A: There's evidence that making dietary and lifestyle changes can play a role in the prevention of a variety of diseases, including cardiovascular disease, hypertension, type 2 diabetes, metabolic syndrome, cancer, and osteoporosis.

Q: What are your top disease-fighting foods and why?

A: There's no one food that can prevent disease, but consuming a wide variety of nutrient-dense foods in the context of a healthful dietary pattern can add to the disease-fighting arsenal of the diet.

Here are four foods/classes of foods that may play a role in preventing several diet-related diseases.

1. Legumes -- which include beans, peas, lentils, and soybeans -- are rich in both protein and complex carbohydrates. They're also among the top sources of dietary fibre, and are packed with folate (a B vitamin) and minerals including potassium, calcium, and magnesium. Soybeans and foods made with them also contain alpha linolenic acid (ALA; omega-3 fats that are essential and need to be obtained in the diet) and may reduce the risk of heart disease. The Dietary Guidelines for Americans recommends ½ to 3-1/2 cups of legumes each week, depending on suggested calorie intake. For a person who consumes between 1,800 and 2,400 calories a day, that translates to 3 cups per week.

2. Nuts and seeds may benefit health by reducing the risk of death from cardiovascular disease, reducing inflammation that can contribute to diseases, and reducing the risk of type 2 diabetes, as well as some cancers. They may also reduce total and bad LDL cholesterol levels, and play a role in weight management. Nuts and seeds are great sources of protein and healthful monounsaturated and polyunsaturated fats. Several kinds (namely walnuts, flaxseeds, hazelnuts, Brazil nuts, and pecans) are also rich in ALA, which can protect the heart. Brazil nuts, almonds, pine nuts, and peanuts are all good sources of both vitamin E and magnesium, while sunflower seeds and hazelnuts are also good sources of vitamin E. Cashews and chestnuts are also rich in magnesium. Although the Dietary Guidelines for Americans does not suggest a daily or weekly amount of nuts, ½ to 1 ounce per day is a good rule of thumb. Because nuts are energy-dense -- they pack a lot of calories in a relatively small portion -- it's a good idea to include them regularly as a garnish or topping for a dish, or as part of a healthful snack. But be sure to keep an eye on portion size to keep your total calorie intake in check.

3. Cold water fatty fish, such as salmon, tuna, trout, mackerel, herring, and oysters, are great dietary sources of powerful omega-3 fats [docosapaentanoic acid (DHA) and eicosapaentanoic acid (EPA)]. Salmon, canned tuna, and mackerel are rich in vitamin D (pink salmon is also rich in calcium and sockeye salmon is rich in potassium), while oysters are a great source of iron. Studies suggest that the omega-3 fats found in fish may play a role in reducing the risk of cardiovascular disease, diabetes and prostate cancer, and may even decrease the risk of death from cardiac events in those who have heart disease. Consuming at least two fish meals per week -- about 8 oz, cooked -- is recommended by the American Heart Association; this amount supplies the diet with about 500 mg/day of EPA/DHA.

4. Cruciferous vegetables -- including kale, collard greens, broccoli, cabbage, cauliflower, Brussels sprouts and turnips -- are loaded with phytochemicals, vitamins (like vitamins A and C), minerals and fibre. They also contain glucosinolates, indoles and other substances that can reduce the risk of some cancers. They're naturally low in fat and cholesterol free, high in water content and can fill you up while providing relatively few calories. The Dietary Guidelines for Americans recommends 2-1/2 to 3 cups per day for those who consume between 1,800 and 2,400 calories/day; of those, at least 3 cups/week should be dark green in colour (many cruciferous vegetables are dark green).

How to Exercise with Your Dog

Do you have a gym membership you never use? You're definitely not the only one. And, according to a story in the Telegraph, you're better off buying a dog than signing up for a gym membership if you want to get fit. So, with that in mind, here are some tips from around the Web on how to keep fit with your pooch.

Dog Play recommends:

1. Bikejoring or skijoring, in which the dog pulls the owner while he or she pedals or skis.
2. Tossing a frisbee to Fido -- but the dog shouldn't be the only one who keeps moving.
3. Games like Hide and Seek, where you tell the dog to stay, run off to a hiding spot, and then have him find you.
4. Instead of a simple walk around the block, look into nearby hiking paths that allow dogs.
5. Dogs love to be chased, so race him to the park!
6. Depending on the season, you can up the fitness level of your dog's daily excursions by strapping on a pair of roller blades.
7. Some dogs love the water, so don't discount the idea of a walk down to the lake. Swimming can be great for both of you!
8. If you're a cross-country runner (or an aspiring runner), your dog might want to join you. Canicross involves placing a dog in a harness that is then attached by a leash to the owner's waist; the two work together to run a distance - and the dog can offer assistance on tougher parts of the course, like heading uphill or when your momentum starts to flag.

Fitness expert Sheila Cluff also issues some practical reminders:

1. Start slow - buy a pedometer and then try to beat your record every day.
2. If you don't enjoy walking your dog, it might be because Fido needs an obedience school brush-up.
3. Avoid busy streets or areas where there might be construction, loose dogs or other dangers.
4. Make sure both you and your pooch have ID on you - especially if your pet is prone to running off.
5. Look for signs that your dog might be fatigued - you're not the only one who needs a rest from time to time.
6. Make sure that you both refuel with clean water after your exercise session.