According to the CTC (Compendium of Therapeutic Choices): Behavioural Therapies may be effective in reducing ADHD symptoms. The elimination of sugars, dyes and preservatives has been observed (not based on trials) as way of minimizing ADHD symptoms. Mind body therapies ie neurofeeback by modifying brain wave activity is the source of interesting research at the moment towards minimizing core ADHD symptoms.

Exercise has been shown to be beneficial for person with ADHD and anxiety ( According to Harvard Health “A healthful diet may reduce symptoms of ADHD by reducing exposure to artificial colors and additives and improving intake of omega-3 fats and micronutrients. But it certainly will improve overall health and nutrition, and set the stage for a lifetime of good health.” A 2010 study suggested that low zinc and ferritin levels may increase hyperactivity symptoms in ADHD. (

The effects of diet on ADHD have been studied with varying results. One of these studies shows that a diet low in fat and high in carbohydrates as well as high intakes of fatty acids and minerals had a lower incident of ADHD (

Low levels of omega-3 fatty acids and high levels of omega-6 fatty acids are linked with ADHD. Elimination diets have shown some efficacy as treatment for ADHD. Studies have shown that “highly processed and energy dense foods are linked to ADHD symptomatology” As well as high intakes of saturated fat, high refined sugar intake and high sodium intake. Some of the foods that had the most positive non-symptom causing effects in this study were yellow or red vegetables, leafy green vegetables, tomatoes, cruciferous vegetables, other vegetables, fresh fruit, legumes and whole grains. This article mentions everything in this paragraph and much more. (


There are many different types of arthritis including psoriatic arthritis, rheumatoid arthritis, gouty arthritis etc. However the most common type is osteoarthritis or by most generally referred to as “arthritis”. According to the CTC 7: this is a condition with biochemical and inflammatory changes. Most people with OA suffer from pain, stiffness, discomfort and impairment of joint function. Introduction of exercise is a key initial management strategy in Osteoarthritis. “Yoga and Tai Chi may reduce pain and stiffness and improve physical function and quality of life” The CTC 7 also mentions that weight loss is one of the most important modifiable risk factors for knee Osteoarthritis and overweight patients with osteoarthritis my significantly benefit from weight loss.

According to the Arthritis Foundation, diets which have proven to be effective for arthritis include the Mediterranean diet which emphasizes fruits, vegetables, grains, fish, healthy fats, and olive oil. A plant based diet can result in a significant reduction in arthritic pain. (

According to the Blue Cross broccoli, cherries, green tea and nuts are among the best foods for arthritis sufferers; meanwhile, foods to avoid include sugar and aspartame, saturated and transfats, omega-6 fatty acids (found in large amounts in mayonnaise and corn and vegetable oils), msg, alcohol as well as refined carbohydrates such as white rice, white bread, cereals and white flour.

An overload of proteins particularly seafood and red meat, as well as alcohol and sugary beverages along with other sources of animal protein may lead to painful uric acid deposits in the joints (a form of arthritis known as gout or gouty arthritis) ( ).


According to the CTC7 (Compendium of Therapeutic Choices) for asthma in adults avoiding factors like environmental allergens is important and smoking cessation is essential (including avoiding exposure to second-hand smoke).

A shift from eating fresh foods to more processed foods may be a contributing factor to the rise in asthma cases. Overall there may be benefits for people with asthma in eating a well-rounded diet high in fresh fruits and vegetables. Obesity is a major risk factor for asthma hence weight loss if needed may help.

Apples, bananas, magnesium (ie in spinach, pumpkin seeds), carrots, cantaloupes, broccoli, leafy greens such as kale, spinach and romaine lettuce may help. Avoiding wine, dried fruit, pickled foods, shrimp, bottled lemon or lime juice. All of the above are taken from this article which was medically reviewed by Elaine Luo, MD.

Processed foods, fatty foods, cereal, alcohol, milk, artificial sweeteners and vegetable oil may all affect asthma. “A growing body of research suggests that certain foods can worsen inflammation and therefore the severity of asthma, according to Meredith C. McCormack, MD, an associate professor of medicine at Johns Hopkins Medicine in Baltimore and a pulmonologist who treats people with asthma”

Soy, Corn and canola oils have been linked to increase lung inflammation/decreased lung function. Read more here:

The proper use of water in reducing phlegm in the lungs must not be overlooked and is further treated in this article on the health prep website which also deals with ways that may reduce phlegm;

Helpful Cancer Information from the Mayo Clinic and Healthline

According to Mayo Clinic, estimates suggest that as many as a third of cases could be prevented with diet and nutrition alone. Decades of research suggests that the best diet for cancer prevention is all about plants. That means lots of fruits, vegetables and legumes, and little to no meat or other animal products. Read how they suggest a plant based diet can help fight cancer

Becky Bell MS, RD, shows the research which supports a balanced natural nutrient rich diet and discusses some cancer-fighting compounds.

Chronic Fatigue

Many people ask what is chronic fatigue? According to the CTC 7 (Compendium of Therapeutic Choices) Chronic fatigue is mainly persistent and unexplained fatigue which causes severe impairment in daily functions with the exclusion of conditions (psychiatric or medical conditions) that could explain the fatigue.

However, in some cases there may be an underlying medical cause. The CTC recommends a healthy balanced diet with adequate protein, and fresh fruit and vegetables. Addressing sleep problems and including graded exercise may help. If indoors often, a vit D supplement may be needed.

The following dietary changes may help to reduce Chronic Fatigue according to healthline. Since inflammation plays a role in Chronic Fatigue and anti-inflammatory diet may help. Limiting inflammatory foods such as sugar, fried food and processed meats may help. Because dehydration may make fatigue worse keeping well hydrated is important.

Filling up on non-starchy vegetables of all colours is helpful. Red vegetables can help reduce inflammation. Include, walnuts, avocados and healthy fats.

This Mayo Clinic article lists some substances that have shown promising preliminary results during studies for Chronic Fatigue Syndrome- however the studies were not followed up.


Research has shown that probiotics may soften stool and increase weekly bowel movements.

There is some evidence that fermented foods can alleviate constipation.

In general constipation is described, according to the Mayo Clinic, as having less than three bowel movements per week. It may be experienced occasionally but the greater challenge is with chronic constipation. Signs include hard stools or straining to have a bowel movement. These tips can help you avoid constipation: including high-fiber foods in your diet such as beans, vegetables, whole grain cereals and bran. Reducing foods that contain low amounts of fiber such as processed foods, dairy and meat products. It is important to increase fluid intake and also to stay as active as possible, trying to get regular exercise. Managing stress is also key. When the urge to pass stool occurs it should not be ignored. It is also important to created a regular schedule for bowel movements, especially after a meal.

According to the CTC7 (Compendium of Therapeutic Choices) discontinuing drugs that have constipating effects when possible could be a step in addressing constipation. Dietary fibre that is recommended includes psyllium, unprocessed bran, whole grains, fruits and vegetables. The daily intake amount should be increased gradually in order to minimize side effects such as bloating. Prune juice is recommended as well as stewed prunes or figs. Overall increasing fibre, increasing fluids and increasing exercise are recommended. It is important that a doctor is seen in order to determine the cause of constipation.


Type 2 Diabetes, also called Diabetes Mellitus, according to the CTC 7 (Compendium of Therapeutic Choices Seventh Edition) is a chronic metabolic disturbance …caused by an absolute or relative lack of insulin, resistance to the action of insulin, or both. It is associated with hypertension and dyslipidemia. Heart disease is the most common cause of death in patients with diabetes. “Nonpharmacologic therapy plays a pivotal role in the treatment of both type 1 and type 2 diabetes (pg 371). Physical activity will improve cardiovascular function, enhance insulin sensitivity and lower blood pressure and lipid levels. It may also help improve glycemic control in people with Type 2 Diabetes. Blood glucose levels will decrease after moderate intensity exercise but may increase after intense activity (like a stress response) (page 373).

According to Diabetes Canada an estimated 80% to 90% of people with type 2 diabetes have overweight or obesity (—fitness/weight-management). Healthline recommends for people with diabetes who would also like to lose weight, focusing on healthy vegetable-based fats such as avocado, nuts, canola oil, or olive oil, lean protein, high-fiber, fruits, and vegetables, reducing processed carbs, low-fat dairy .

The Mayo Clinic recommends generous amounts of fruits, vegetables and fibre ie healthy carbs (fruits, vegetables, whole grains, legumes (such as beans and peas), low fat dairy products such as milk and cheese), foods that are rich in fibre (vegetable, fruits, nuts, whole grains, legumes), and healthy heart fish (salmon, mackerel, tuna and sardines…avoiding fish high in mercury such as king mackerel) and good fats (avocados, nuts canola, peanut and olive oil). Avoid: Avoid high-fat dairy products and animal proteins such as butter, beef, hot dogs, sausage and bacon. Also limit coconut and palm kernel oils, transfat often in processed snacks, baked goods, shortening and stick margarines; high-fat dairy products and high-fat animal proteins, egg yolks, liver, and other organ meats (due to high cholesterol). Partner with your doctor and dietitian to create an eating plan that works for you).


Also known as Atopic Dermatitis, according to the Compendium of Therapeutic Choices 7, is an inflammatory disorder of the skin with the onset usually in early childhood. It is often associated with other conditions such as asthma and allergies. “Maternal use of probiotics during pregnancy and maternal and/or infant use during breastfeeding may be helpful in reducing the development of atopic dermatitis in the child” (page 1097). Use of nonirritating and non perfumed soaps is recommended as well as avoidance of perfumed products. There are many common triggers for eczema hence avoidance of these can be helpful. One of the main triggers is emotional stress.

Eating more foods that help and fewer which cause or aggravate eczema is helpful. Foods which typically cause atopic dermatitis such as citrus fruits, dairy, eggs, gluten or wheat, soy, certain spices (ie cloves, vanilla, cinnamon), tomatoes could be avoided. For some people eliminating foods which contain nickel can help; such as, black tea, canned meats, peas, shellfish, soybeans, beans, chocolate, lentils, certain nuts. Low inflammation foods may help with eczema such as foods high in probiotics: tempeh, miso soup, kombucha, and sauerkraut. Colourful fruits and vegetables colorful fruits and vegetables, such as apples, cherries, broccoli, kale and spinach may also help.

Wheat germ oil and zinc (found in pumpkin seeds could also be considered for eczema.


According to the CTC 7 (Compendium of Therapeutic Choices) Fibromyalgia includes tenderness at specific sites in the body and chronic widespread pain. It should be addressed in a multifaceted approach including focusing on graded aerobic exercise, sleep, stress management, and CBT may be helpful. Identification and therapy for particular psychologically distressing life events can be helpful as part of a larger treatment plan.

According to this medical news today article, following an anti-inflammatory diet may help with reducing the pain in fibromyalgia. A plant based diet may also be helpful. Eating a diet that is very high in fresh fruits and vegetables in particular broccoli and berries can be helpful. Choosing whole grains such as barley, buckwheat and quinoa may also be helpful. According to the National Institute of Health there may be an association between fibromyalgia and low vitamin D. Limiting dairy and red meat may also be helpful. Eliminating and avoiding msg and aspartame is also important as their excitotoxins may aggravate fibromyalgia symptoms.

Whole grain foods, healthy oils such as olive flaxseed oil, and almonds are also good additions. For more information on foods to add in or eliminate consider this article:

Heart Disease

A whole-foods, plant-based diet has been shown by Dr Esselstyn to eradicate arterial plaque. Dr. Caldwell Esselstyn has been helping people with this for decades. Based on his studies and also in his book Dr. Esselstyn convincingly “argues that a plant-based, oil-free diet can not only prevent and stop the progression of heart disease, but also reverse its effects”. He is world famous for his “Heart Disease Reversal Program.”

According to the Mayo Clinic to prevent heart disease meals should emphasize vegetables, fruits, legumes, and whole grains. Include foods high in essential fatty acids olive oil, certain nuts, and limit saturated fats while completely avoiding trans fats. For a full list of foods to add and foods to avoid review this article by the Mayo Clinic.

In an article by a Time Magazine Writer (Jamie Ducharme) Garlic & onions may reduce levels of bad cholesterol and help to lower blood pressure.

For help in changing your diet to a more health producing one, Dr. Esselstyn’s wife Ann has some very good ideas on making the transition as easy as possible

High Blood Pressure

According to the CTC 7 (Compendium of Therapeutic Choices) key lifestyle changes such as weight loss (if over target BMI of 18.5-24.9) should be considered to address high blood pressure. Regular moderate physical activity for 30-60 mins on most days as well as making a smoke free environment a goal. Reducing stress is also key with blood pressure issues. Other changes such as dietary changes including a diet high in fresh fruits, vegetables, soluble fibre and low-fat dairy products and low in saturated fats and sodium such as the DASH eating plan should be considered. The pdf can be downloaded from this link:

The Mayo clinic advises these ways to control blood pressure without medication: weight loss, exercise, increasing potassium especially through fruits and vegetables as opposed to a supplement, reducing sodium especially through reading food labels and eating fewer processed foods. Limiting alcohol, reducing smoking, and reducing caffeine intake. get support and of course reduce stress.

This Healthline article has some excellent suggestions including improving sleep and adding celery juice, ginger root and garlic to your diet in order to reduce blood pressure.

High Cholesterol

According to the CTC7 (Compendium of Therapeutic Choices), diet “aimed at reducing blood lipid levels and weight (if needed) should always be part of the treatment” (pg 456). Diets that are suggested include the Mediterranean Diet, The DASH diet and the portfolio diet (which is a modified vegetarian diet).

Within all of these diets there is an emphasis on consuming high amounts of vegetables, fruits, nuts, seeds, and whole grains as well as increasing omega 3 fatty acids from both plant and fish sources. A high fibre intake is also encouraged by the CTC 7. Along with restricting fat, sugar and alcohol intake. Please see this Harvard Health article for more information on the PORTFOLIO DIET and its effects on lowering cholesterol:

Soluble fibre is a great choice as it binds cholesterol during its passage through the digestive tract and moves it out of the body (through the elimination process) before it is absorbed. ncreasing soluble fibre can also lower blood pressure and protect against stroke and diabetes..

Oats, oat bran, brown rice, beans, and fruits are all great example of soluble fibre and many are mentioned in the portfolio diet. For a list of cholesterol lowering foods please read this article:

A plant based diet limits the amount of cholesterol coming into your body. According to the Physicians Committee for Responsible Medicine, a plant based diet can be very effective, more than an omnivorous diet, for lowering cholesterol. A UofT study found that oats, beans, barley, soy protein, nuts, wheat germ, wheat bran, almonds, and brussel sprouts were very effective in lowering LDL cholesterol levels.

According to the American Heart Association, cholesterol comes from two sources: your liver and your diet; and your liver makes all the cholesterol that your body needs. Excess cholesterol in the body can come from food derived from animals such as meat, poultry, full fat dairy products etc.

Although plants do not contain cholesterol they can be damaging to your liver by the way they are processed.

Irritable Bowel Syndrome

According to the CTC 7 (Compendium of Therapeutic Choices) IBS includes many symptoms related to unpredictable bowel habits and has characteristic patterns of abdominal pain and discomfort often relieved by defecation or possibly associated with a change in bowel habit. Note for many patients the onset of symptoms occurred with bacterial enteritis. Note diet may exacerbate IBS as can emotional stress and psychosocial factors. There are foods that are potentially aggravating for IBS.

Alcohol, caffeine, fat, fructose and sorbitol (ie in gums and candies) should all be limited as they may exacerbate symptoms. Probiotics particularly bifidobacterium infantis could be considered (pg 781).

This healthline article looks at the benefits of a number of specfic diets for IBS including a gluten free diet, a high fibre diet and the low FODMAP diet (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) which have all rendered results for IBS. Lots of water, exercise and a reduction in caffeine can be helpful as well.

Studies have found that yoga in combination with Cognitive Behavioural Therapy, Diet and Relaxation has been very helpful for IBS.

Linseed may also be beneficial for IBS symptoms.


According to the CTC 7 people who eat breakfast are less likely to be obese that people who do not. Weight management strategies include grocery shopping after meals (do not go grocery shopping when hungry), using smaller dishes and glasses and avoid energy -dense foods, avoid empty calories such as in soda pop and avoid snacking in front to the television. Extreme diets should be avoided. The goal is to make a lifestyle change as opposed to dieting.

Complex carbohydrates that are high in fibre (ie kidney beans) and have a low glycemic index require more time in terms of eating and digesting and are associated with greater satiety (hence feeling more full and satisfied after eating). Exercise along with a caloric-deficit meal plan will both accelerate weight loss and help to sustain weight loss over the long term. The recommended amount is at least 30 minutes of continuous or 3 bouts of 10 mins of physical activity at least 5 days per week. One could begin with less and then increase over time. (pg 401). Exercise can reduce visceral fat and increase cardiovascular fitness. Note with obesity there may be psychosocial or emotional factors involved which would also need to be addressed for long term weight loss success.

A healthy diet rich in fruits, vegetables, whole-grain products and high-quality proteins and low in added sugar, refined grains, and highly-processed foods can be very helpful for weight loss. This diet could lead to controlling body weight without counting calories.

There is some evidence that water may play a helpful role in weight loss due to its filling effect and increase in satiety. Consuming at least 2 cups of water before each meal may increase weight loss when this is combined with a lower calorie diet. The weight loss with the water was found to be greater than weight loss on a lower calorie diet alone.

Some studies have shown that apple and pear intake can be beneficial for weight loss Other diets which have been studied and shown to be beneficial for weight loss include the Spanish Ketogenic Mediterranean Diet


Osteoporosis is increasing at a alarming rate in the western world and researchers discovered a possible answer in studying Eastern populations. Dr. T. Collin Campbell , PhD has spent decades in researching disease and its relation to our diet. 

According to Dr. Campbell’s studies the consumption of acid forming foods (the main culprit being animal protein) increased the excretion of calcium in the urine but plant protein did not cause calcium to be excreted in the urine. This may be one of the reasons why vegetarians have less osteoporosis than meat eaters.

Excessive consumption of acid forming foods drains calcium from the bones. Beyond meat other common acid forming foods include flour and sugar hence eating a lot of refined carbohydrates such as pasta, cookies, cakes, muffins are major influences weakening bone health. White rice, white flour and high-fructose corn syrup all contribute to bone weakness.

Other acid forming beverages include those that are high in sugar such as soda pop drinks and alcohol. According to Dr. Campbell, consuming plenty of leafy green vegetables (cooked or raw) i.e. arugla, kale, collard greens, foods, as well as roots such as carrots, turnips, parsnips and radishes, broccoli, squash and fresh chopped parsley (Parsley contains calcium, Vit C and ergosterol- the precursor for Vit D). It is not necessary to be vegetarian to have healthy bones but it is necessary to eat lots of vegetables of a variety of colours, enough protein and enough good quality fats.

The CTC 7 advises regular exercise (especially impact types) for osteoporosis. Pleas see this website for foods to avoid (according to WebMD for osteoporosis) and this website from WebMD for “superfoods” for osteoporosis

This Healthline article has an easy to follow 7 day dietary plan for osteoporosis which includes Oatmeal.

Old fashioned oatmeal (slow cooking) provides the body with high amounts of silicon which is essential for bone formation and maintenance. Fruits, vegetables, oats, oat bran and unrefined cereals are high in silicon.

Parkinson’s Disease

Heavy metals, such as iron, mercury and manganese, are involved in neurological diseases. According to an article in PubMed Most often these diseases are associated with abnormal environmental exposures or abnormal accumulations of heavy metals in the body. There is increasing recognition that heavy metals normally present in the body also may play a role in disease pathogenesis through free radical formation

Following a diet that is composed of as much pesticide free as possible foods may be very beneficial to Parkinson’s sufferers as pesticides, insecticides, and herbicides are highly correlated to Parkinson’s disease and may affect the brain’s substantia nigra which in turn affects dopamine neurons – the main mechanisms of action within Parkinson’s.

Exercise and dietary changes can have an effect on Parkinson’s Disease as seen in this John’s Hopkin’s article which recommends high consumptions whole foods, such as fruits and vegetables, lean protein, beans and legumes, and whole grains, legumes as well as specific consumption of fibre to combat any form of constipation, and staying well hydrated. It also emphasizes the strong importance of movement and exercise for those with Parkinson’s.

Prostate Problems

Dr. Michael Greger MD, has long been an advocate of a plant based dietary in dealing with prostate issues. Apparently the way Dean Ornish was able to reverse the progression of prostate cancer with a plant-based diet was by home-delivering prepared meals to the subjects’ doors, figuring men are so lazy they’ll just eat whatever’s put in front of them. After all, male culture tends to encourage men to drink beer and eat convenience food and meat.

In the Journal of the National Cancer Institute, lycopene, found in tomatoes, may be helpful in dealing with prostate cancer and other prostate conditions. “Overall, data suggest that the intake of tomatoes and tomato products is associated with a decreased risk of prostate cancer.” 

According to the Prostate Cancer Foundation these five foods are recommended for protecting the prostate: fish (especially cold water fish such as salmon, sardines and trout) berries (especially strawberries, raspberries, blueberries and blackberries) , cooked tomatoes, broccoli and green tea. You could also opt for good fats from nuts, olive oil and other vegetable oils instead of from fish. Studies suggest eating cruciferous vegetables can lower prostate cancer risk, including, cabbage, bok choy, kale, cauliflower and Brussels sprouts.

“According to The Health Professionals Follow-Up study followed 4,577 men with localized prostate cancer (confined within the prostate) over a 24-year period and found that participants who replaced animal fat with vegetable fat had a lower risk of dying from their cancer.”

Pumpkin seeds are also associated with prostate health and should be consumed on a regular basis according to research by the Urology Specials of the Carolinas