As I'm a nutritionist, women often ask me for suggestions of high-iron foods. Now, this is a question that doesn't have as simple an answer as you might think. Yes, I could just give a list of foods ranked by their iron content and be done with it, but this is one of those situations where you have to look behind the question to see what's really being asked. Often what women really want to know is, "What can I do to correct my iron deficiency?"

At first this may not seem like that radically different a question, but it is. Much like the question of what to do about weak bones is more complicated than just adding in calcium supplements, low iron levels often can't be solved by simply eating more foods with iron. Sometimes it can, but often the picture is more complex.

In fact, if you eat animal protein, you're probably not iron deficient due to a lack of iron in the diet. Much more likely is that you're failing to absorb iron for any number of reasons. Supplementing iron when it's not needed can lead to problems, so taking iron supplements without figuring out why you're low in iron in the first place can actually make the problem worse. Excess iron is not easily excreted from the body and has been associated with cardiovascular disease, arthritis and even cancer.

I just got back from the farmers' market where I saw, among many other things, tomatoes of every conceivable shape, size and colour! Canadians, it's time to get out there and experience what real tomatoes taste like and let me tell you, they're nothing like the bland, powdery, tasteless fruit somewhat reminiscent of tomatoes you find in the grocery stores throughout the year.

And if you really love tomatoes, as I know many people do (although, oddly, I'm not one of them), take a page from the Italians and start canning. If you see a true Italian eating a tomato in December, you can bet that it came out of a mason jar, packed in the late summer, and left in the garage until needed. Italians, and I know a few, will not touch what passes for tomatoes in our grocery stores throughout the year - they've got to be fresh or canned fresh out of the field, not out of the greenhouse and they've got to be local. I like the way they think.

Tomatoes have a very well-rounded nutrient profile and contain a variety of vitamins, minerals and phytonutrients. They're a good source of vitamin C, K, E, B vitamins and beta carotene. They've also got molybdenum, potassium, manganese, chromium, magnesium and are a decent source of iron.

But where most of the research on tomatoes has focused is on the carotenoid phytonutrient called lycopene. Tomatoes have several different types of carotenoids, which is part of what gives them their red colour, but lycopene has been the major focus of much of the research. This may be because lycopene is possibly a more powerful antioxidant than other carotenoids such as beta carotene and that scientific studies have found the consumption of lycopene-rich foods can reduce the risk of heart disease in women and can protect men from prostate cancer and atherosclerosis. It's also been found to help prevent cancers of the cervix, bladder and pancreas.

Dear Sarah,

My friend and I have been training to run a 25km road race taking place in mid-September. We have been running every other day for about three months, however, lately I have been feeling really run down. My friend thinks it might be possible that I have low iron due to all the running. Could this be true and if so, why? I thought running was getting me into shape not out of it?

Thanks,
Dianna

Dear Dianna,

Running is a great way to get and stay in shape as it works your heart, lungs and muscles all at the same time. However, like with any sport it does have its pitfall. Before self-diagnosing yourself as being low in iron (often known as iron deficiency/anemia), go to your doctor to get checked out.

Iron is found in every cell of the human body, and is the core ingredient in the oxygen carrying molecule hemoglobin found in red blood cells. Your red blood cells pick up oxygen from your lungs and distribute it throughout the body. Iron is also a vital ingredient in another oxygen-carrying molecule in red blood cells called myoglobin, which distributes oxygen to the your heart and muscles. The bottom line: Your body needs oxygen to have energy.

For example:
A yawn is commonly seen as as a sign of fatigue, but actually your body is yawning to open your mouth and airways to take in more oxygen so the red blood cells can pick it up and keep you alert by distributing oxygen throughout the body.

I've always known them as chickpeas, but it seems some people know them better as garbanzo beans. Still, most people don't know anything about them other than that they power the delicious Middle Eastern spread known as hummus, if they even know that. But however you know them, consider getting to know them better - chickpeas are good for you!

When I first got interested in sprouting, I experimented with a raw hummus recipe - I don't recommend this idea. I soaked the chickpeas for 24 hours, drained and rinsed them, set them in a cool dark place and rinsed them a few times per day. Once they started to sprout I blended them up with tahini, lemon, unrefined sea salt and just a touch of garlic. Although it tasted fantastic, it seemed to just sit in the bellies of all who sampled it, refusing to digest. Thinking it might be a fluke I tried again with similar results. Some seeds are just not good consumed raw, even when sprouted first, and I think I put chickpeas into this category. If I were to attempt this again (which I might) I would cook the sprouted chickpeas before blending them. It may destroy the enzymes, but in this case I think neutralizing the anti-nutrients takes precedence. I'll enjoy the finished product with raw veggies to get my enzymes instead.

Chickpeas are quite low on the glycemic index, meaning they won't raise blood sugar significantly. They're also an excellent source of vegetarian protein - almost a complete protein, in fact. And the very important component of protein called tryptophan, needed for the happy hormone serotonin and the sleep hormone melatonin, is found in abundance in chickpeas. These legumes are also quite mineral rich, containing calcium levels comparable to dairy products, high manganese, phosphorous, magnesium, iron and zinc.

My roommate just came back from the farmers' market with a bag of fresh Ontario green beans and promptly cooked them up with some garlic and slivered almonds - really simple. She asked if I wanted some to which I responded "no thanks" as I'd just eaten. They smelled really good, though, so I rethought my position. "I'll try one," I said. And that lead to another and another and soon I was feasting on the poor woman's dinner. They were just too good to pass up.

We're right at the beginning of green bean season -- a season that should last through until October, depending on the weather. You can usually get them all year, but this is when they're at their best and least expensive, so take advantage over the next few months.

Green beans are a great source of vitamin K, vitamin C and manganese. They're also a very good source of beta carotene, the precursor to vitamin A, and they also contain a variety of other important carotenoid phytonutrients. You can tell by their crunch that green beans are a good source of dietary fibre. They also contain zinc, potassium, the all important folate, are a decent source of iron, magnesium, thiamine (B1), riboflavin (B2), copper, calcium, phosphorus and niacin (B3), all of which is to say they're quite a nutrient-dense little veggie.

Each week, holistic nutritionist Joy McCarthy tells us about a common health problem she's seen in her practice and how she came to a solution.

This Week's Client: Kate, 35-years old, passionate runner, HR manager and a "workaholic"

The Problem: Kate's been suffering from anemia. More specifically, she has low-red blood cell production from low iron levels. She's had extremely low energy levels and overwhelming fatigue which has been affecting not only her training for her first half-marathon but also her ability to stay alert at the office -- she's often unable to function without drinking three cups of coffee.

Anemia is a condition in which the blood is deficient in either the red blood cells (RBCs) or the iron-containing portion of the red blood cells. You RBCs are important because they transport oxygen from the lungs to the tissues of the body in exchange for carbon dioxide. When there's an issue with the RBCs, it's common for people to experience fatigue -- this is because of both the lack of oxygen being delivered to tissues and a build up of carbon dioxide. I see many female clients with this condition, especially in pregnant women.

Anemia occurs for various reasons, and it's important to rule out factors such as blood loss from a slow-bleeding ulcer, hemorrhoids or excessive menstruation, which could be the root cause. According to Dr. Michael Murray, the most common cause of Anemia is nutritional deficiency. People with low levels of iron, vitamin B12 and folic acid can develop Anemia. In Kate's case, we ruled out a B12 and folic acid deficiency by a blood test. Another test revealed that her serum ferritin (iron) was low.

Nutritional considerations after the jump.

As I was walking down Bloor Street in Toronto the other day with the warm sun on my face, it totally put a spring in my step and reminded me that winter is almost over. And as I mentioned last week, the warmer temperatures and bright sunshine make me crave lighter, fresh foods like tabuleh/tabouleh/tabouli.

Whatever way you spell it, I am certain about one thing: It's a really nice departure from usual salad recipes. This Middle Eastern dish is an all-in-one vegetarian meal that catapults you straight into spring with the wonderful freshness of the star ingredient, parsley.

Parsley is an unappreciated herb as it's usually just relegated to that of a garnish for fish, but as the Healthy Foodie recently pointed out, it's packed with nutrition benefits and it's high time we gave this herb the love and respect it deserves.

Parsley factoids:

• It's a relative of the celery family, a source of vitamin A, C, K, folate and iron.
• Contains the volatile oil myristicin, which has been shown to inhibit lung tumour formation in animal studies.
• It activates the enzyme glutathione-S-transferase, which helps attach the molecule glutathione (incredible antioxidant) to free radicals that would otherwise damage the body.
• The flavonoids in parsley called luteolin, have been shown to function as an antioxidant that combines with highly reactive oxygen-containing free radical molecules.
• It's a diuretic: Studies prove it's an effective natural way to reduce water retention, especially if you have swollen feet when pregnant or get bloated during certain times of the month (this is my personal health secret for combating bloating)

Recipe after the jump

Natasha Turner, N.D. is a Toronto-based naturopathic doctor. She is the founder of the Clear Medicine wellness boutique and author of the bestselling book The Hormone Diet. Each week in her column for That's Fit.ca, Dr. Turner advises readers on how to remedy common health issues as well as improve their overall health.

Losing your hair, especially as a female, is traumatic. For reasons of vanity, obviously, but then also because it's something that you feel you have absolutely no control over. This problem affects millions of women leading to depression, anxiety, a loss of self-esteem and withdrawal from friends, family and daily activities. Losing your hair can mean losing your vitality and lust for life-it's never something that should be taken lightly by your health care provider. Any sudden hair loss should be taken seriously. Some physicians might say: "It's because you're getting older" or "It's because of your hormones," but if you think you're losing hair, your physician had better listen, because most likely, you are.

It doesn't matter if you are a meat eater or a vegetarian, you will love this soup. It will warm you to the core, just like a cozy wool blanket, because it is thick and luxurious, smooth and delicious. Curry and ginger jazz it up a bit and give this soup a nice kick.

Soup is one of my all-time favourite appetizers, or main dish along with a salad. And this is a great one to knock the socks off your foodie friends, because it's so tasty. And with a little patience, it's also very easy to make.

The superstar ingredients in this soup are sweet potato and squash.

Sweet potatoes are all the rage in the grocery store right now because they are in season in November and December. They are wonderfully sweet veggies that keep well if stored in a cool dry place. When a meal has all four basic tastes -- salty, sweet, bitter and savoury -- you will be less likely to crave what you are missing and sweet potato is precisely that, sweet. More often then not, a meal is missing that "sweet" taste, which may lead to craving desserts and sabotaging your weight loss efforts.

Find out more about these superstar veggies after the jump.

Natasha Turner, N.D. is a Toronto-based naturopathic doctor. She is the founder of the Clear Medicine wellness boutique and author of the bestselling book The Hormone Diet. Each week in her column for That's Fit.ca, Dr. Turner advises readers on how to remedy common health issues as well as improve their overall health.

Have you ever been caught grabbing a bit of shut-eye at your desk? What was your excuse to your boss? New sleep research may be your best answer.

A 2002 study from Harvard University considered worker burnout over four days of training and the effect of napping. As the four days of training wore on, the workers began to experience burnout. But the good news is - the study found that workers who were allowed to take a 30-minute nap on the second day of a four-day training session experienced less decline in visual tasks. A one-hour nap was actually found to return performance back to normal in the last two sessions.

That is not to say that curling up for an hour or so at the office should be sanctioned, but keeping it to less than 30 minutes might not be so far-fetched. It seems that half-hour naps should not only be recognized as acceptable by companies, but also beneficial. This is old news to many European countries where afternoon siestas are standard practice and many shops close for an hour or so each afternoon.

Afternoon drowsiness is a major problem for many corporations: it is estimated that lost productivity costs billions of dollars every year. A possible solution is to allow 20 to 30 minutes of napping per day when it is deemed necessary, creating a work environment that may actually help boost workplace productivity rather than hinder it. In today's fast-paced society and tough economy, however, most companies frown on napping in the workplace rather than encourage it.

Can't squeeze in a nap? Use these nine tips to boost your energy and productivity during the day:

Each morning, we dish out a few links we love.

Guinness is supposed to have iron, so does that mean it's good for you? The answer to this and some other interesting questions can be found here.

Bachelorette star Trista Sutter is back in a bikini after giving birth to her second child. Here's how she did it.

Pull the blinds and hide your alarm clock -- being exposed to any sort of light while you're sleeping can cause depression.

Over at Lemondrop, they're answering your trickiest love questions about friends with benefits, sleeping with your ex and more.

This could be good news or bad news, ladies: Recent studies show you're probably going to age exactly like your mother did.