Ask anyone who has ever taken their child to the grocery store and they’ll agree: avoid the cereal aisle. Most children immediately gravitate toward the colorful boxes that feature their favorite cartoon mascot promising a tasty—yet, sugar-filled—breakfast.

Even a child who may not know how to read can recognize a cereal brand featured on a 30 second television commercial and start singing the accompanying jingle. And with this recognition comes the inevitable pleading: “Please mommy, please can we buy it, please, please, please?”

This grocery experience wouldn’t be so bad if the cereal in question was healthy, but a new study from Yale University's Rudd Center for Food Policy and Obesity found cereals that are most frequently and aggressively marketed directly to American children as young as 2 are also the least healthy. In fact, cereals marketed directly to children have 85 per cent more sugar, 65 per cent less fiber, and 60 per cent more sodium than cereals marketed to adults.

Of course, cereal is a convenient breakfast option – open box, pour milk and eat. And the idea of starting the day without fuss or protests from picky eaters is appealing. We know we shouldn’t give in to the pleas of our children and yet we do. The truth is, unhealthy cereals wouldn’t sell if we hadn’t created a market for them.

Cereal can be a part of a healthy balanced diet. Cereals made from whole grains contain nutrients that are vital for the health and maintenance of our bodies, such as dietary fiber, several B vitamins (thiamin, riboflavin, niacin and folate) and minerals (iron, magnesium and selenium). These nutrients have many important physiological functions such as: releasing energy from food; maintaining our nervous systems; forming red blood cells; carrying oxygen in the blood; building bones, and protecting our immune systems, to name a few.

Unfortunately, many commercial cereals are made from processed or refined grains that have been stripped of these nutrients during the manufacturing process. These nutrients are often added back in through the enrichment process, along with other additives such as refined sugar, salt and food colorings which, realistically, negate any good intentions to make the cereal a healthy food choice.

There is a simple solution to the cereal dilemma: make your own. With a little planning you can offer your children hot or cold cereals that are healthy and devoid of artificial flavors, colors, and additives. Start with natural whole grains and be creative - the possibilities are endless. Here’s a guide to a few varieties of whole grains and some simple breakfast ideas to get you started:

Steel Cut Oats

Steel-cut oats are whole grain groats (the inner portion of the oat kernel) which have been cut into only two or three pieces. Inexpensive and versatile, they are high in B vitamins, calcium, protein and fiber and can be prepared in about 20 minutes on the stovetop – along with cinnamon, vanilla, nuts, pure maple syrup, dried or fresh fruit for extra flavour or additional protein and fiber. A big batch of steel cut oats can be prepared ahead of time and stored in individual containers in the refrigerator for up to 3 days. On those busy mornings, simply reheat individual portions on the stove by adding a little milk (dairy, soy, rice or almond) or water.

Millet

Millet, with its mildly sweet, nut-like flavor, is one of the oldest foods known to humans and possibly the first cereal grain to be used for domestic purposes. It is highly nutritious, non-glutinous and easily digestible. In fact, it is considered to be one of the least allergenic and most digestible of all grains. It contains nearly 15% protein, high amounts of fiber, B-complex vitamins, methionine, lecithin, and some vitamin E. It is also particularly high in the minerals iron, magnesium, phosphorous, and potassium. Like steel cut oats, millet can be prepared ahead of time and stored in individual containers in the refrigerator.

Quinoa

Heralded as the “Mother Grain”, quinoa has been cultivated for more than 5,000 years and contains more protein than any other grain. Quinoa contains an almost perfect balance of all eight essential amino acids, and is an excellent source of dietary fiber, magnesium, potassium, iron, phosphorous, calcium, vitamin E and several B vitamins. Quinoa is also gluten-free and easy to digest. This nutty-flavored grain cooks completely in about 15 minutes and can be eaten hot or cold, and goes great with dried fruit.

Bulgur

This nutritious staple of the Middle East is pulverized from whole-wheat kernels that have been boiled, drained, dried, cracked and shifted – basically a precooked cracked wheat. Bulgur is a natural whole grain food: no chemicals or additives are used in processing the product. Bulgur, also called burghul, has a tender, chewy texture and comes in coarse, medium and fine grinds. Needing very little or no cooking it can be simply soaked and mixed with fruit, nuts, seeds or all natural yogurt for a quick and easy breakfast.

Amaranth

Amaranth, often referred to as a grain, is technically not a grain at all, but in fact a seed originally cultivated by the ancient Aztec people of South America. Gluten-free amaranth is high in protein, vitamin B5 (pantothenic acid), iron, phosphorus, zinc, copper, and magnesium. Like millet, it is also easily digestible. With its malty, slightly sweet and nutty undertones, it cooks up into a delicious breakfast cereal.

Here are some easy & delicious recipes to try:

• Millet with Coconut

• Apple-Spice Oats

• Nutty Quinoa

References:

Medical News Today,”Least Healthy Cereals Are The Ones Most Aggressively Marketed To Children, US Study”,www.medicalnewstoday.com, http://www.medicalnewstoday.com/articles/168783.php (Oct. 27, 2009)

Can you guess what the world’s most used cooking oil is?

You might be thinking soybean oil, or perhaps corn oil. In first place is palm oil, accounting for 30% of the total production of oils and fats, or 48 million tonnes of oil. Soybean oil comes in second with 37 million tonnes (23%) produced.

Palm oil is one of the many questionable ingredients regularly seen on food labels for both natural and conventional foods, but most of us are unsure whether or not it’s safe. Is it an artery-clogger or a healthy fat? The truth is, the jury is still out, but the way the oil is processed gives some insight into its safety.

Palm oil seems to be everywhere: margarine, shortening, baked goods, chocolates, hot beverages, coffee creamers, ice cream, candy, crackers, pastries, cereals, and microwave popcorn. Ninety-three per cent of the palm oil produced is used in the commercial food industry. The food industry loves it for two main reasons: it’s cheap and trans fat-free.

One of the least expensive vegetable oils on the market, palm oil’s semi-solid properties makes it a favorite ingredient among food processors. It provides a trans fat-free alternative to partially hydrogenated oils typically used to make pastries, cookies, crackers and other foods requiring long shelf stability and a particular texture.

Its proponents claim that palm fruit oil increases 'good' HDL (cholesterol) promoting cardiovascular health.

Health authorities aren’t convinced, however, that palm oil is a better alternative and question the health claims. Its high saturated fat content, 55%, likely contributes to heart disease and isn’t much healthier than trans fat.

With so many mixed messages, it’s no wonder consumers are mystified.

The answer may lie in the type of palm oil used in a product. This is the critical information to look for on a label.

The oil palm tree produces a fleshy fruit from which two oils are extracted: palm oil from the fruit (also called palm fruit oil), and palm kernel oil from the pit. Of the two, palm oil is healthier. It has less saturated fat and provides more antioxidants (in particular, vitamin E – including both tocopherols and tocotrienols).

• Palm fruit oil is made from the flesh of the palm fruit. Naturally semi-solid at room temperature, palm fruit oil does not require hydrogenation and is most often used as a substitute for partially-hydrogenated oils. Red palm oil (unrefined) is healthier than refined (discolored) palm oil and provides more antioxidants including carotenoids (which give it its orangy-red color), coenzyme Q10, squalene, vitamin A and vitamin E. Organic palm fruit oil is available.

• Palm kernel oil: Palm kernel oil is extracted from the seed (or kernel) of the palm fruit. Palm kernel oil is extremely high in saturated fat – about 80% - and cannot be obtained organically.

• Fractionated palm oil, the worst kind, is further processed. Fractionated palm oil separates the liquid (palm olein) from the solid portions (palm stearin) of palm oil. The solid fat, palm stearin, contains more saturated fat and fewer antioxidants than palm oil. Manufacturers prefer it for its convenience and its stability. Due to its stability, palm olein is the top choice for frying foods such as instant noodles, French fries, potato crisps, donuts, and fried meats and snacks.

Yet another issue related to the increasing world demand for palm oil is deforestation and destruction of the wildlife of Southeast Asia where the oil is produced. The clearcutting of vast plantations and forests is destroying the habitats of orangutans, tigers, rhinoceroses and other endangered wildlife. In Malaysia and Indonesia, the world’s top producers of palm oil, several species of animals are already critically endangered.

The demand for palm oil is forecast to double by 2020.

Related Articles on Naturally Savvy:

What are Trans Fatty Acids?

Nutrition Myths: Exposed

Good Fats, Bad Fats

The leaves are falling, so why not celebrate the season with hearty, autumn vegetables?

Squash, turnips, pumpkins, parsnips, beets, rutabaga and more! These delicious vegetables are now in abundance and nothing brings out their sublime sweetness better than a little sea salt, pepper, olive oil and a heated oven. High-heat slow roasting is a simple cooking method that intensifies the flavor of these hearty root vegetables without adding extra fat and calories. It’s easy to create a colorful array of caramelized vegetables – crisp and brown on the outside, soft and tender in the inside – with these helpful kitchen tips:

• Roast vegetables at 450 degrees Fahrenheit.

• Use shallow pans (such as baking sheets) and don’t overcrowd vegetables. This allows vegetables to brown rather than steam.

• Oil is absolutely necessary. Without oil, vegetables will burn and their flavor will not develop. You need just about ½ tablespoon per pound of vegetables. A high quality, cold pressed olive oil is best.

• Toss vegetables during roasting; they’ll stay coated with oil and won’t dry out.

• Choose four or five different vegetables for a good mix of flavors. Don’t be timid about experimenting with different combinations – anything goes!

• Some vegetables cook faster than others. If combining different vegetables, cut quick-cooking vegetables, such as sweet potatoes, into larger chunks. Cut parsnips, turnips, and rutabaga into medium-size chunks, and cut slow-cooking vegetables, such as carrots and potatoes, into smaller chunks.

• If adding fresh herbs for additional flavor, choose sturdy herbs such as rosemary, oregano or thyme. Leafy herbs such as parsley, cilantro or dill should not be added during the cooking process but sprinkled on after vegetables are cooked as they will crinkle and brown in the oven.

Click Here, for my favorite Roasted Autumn Veggie recipe.

Pumpkins are packed with antioxidants, nutrients, dietary fiber, and protein.

"For holiday treats, you can't go wrong with pumpkins," says Dina Aronson, MS, RD, a nutrition consultant and author based in New Jersey. "Pumpkin is very high in antioxidants, potassium, and vitamin A, and quite low in sugar—only about 2 grams in a whole cup—and naturally low in sodium."

"In particular, it contains the antioxidants lutein and zeaxanthin, important for eye health."

Studies have also shown pumpkin may help prevent prostate cancer and may be beneficial for diabetics, as it can help control blood sugar.

When most people think of eating pumpkin, they think pie. But there are many ways to enjoy the sweet gourd. Aronson recommends using pumpkin cubes in soups and casseroles, rather than pies and breads.

Mashed pumpkin is also a delicious and nutritious alternative to mashed potatoes. One cup of mashed pumpkin, boiled and drained, is just 49 calories and contains 3 grams of dietary fiber, 2 grams of protein, and a whopping 245 percent of your daily intake of vitamin A. And it's fat-free.

If you like pumpkin but can't handle a whole cup of it mashed, blend equal parts mashed pumpkin and mashed potatoes for a more nutritious side dish.

Roasted pumpkin seeds are also popular around Halloween because it's relatively easy to save them as you clean out the pumpkin guts. Pumpkin seeds have an intense nutty flavor and are packed with omega-3, omega-6 and many more fatty acids, L-tryptophan, and essential minerals such as zinc, magnesium, and iron.

"Low in salt and sugar and high in health-supporting nutrients, pumpkin seeds are one of the most nutritious snacks you can find," says Aronson. "Eat them raw or freshly roasted out of hand or sprinkle on salads, hot and cold cereals, and vegetable dishes."

To roast pumpkin seeds, preheat your oven to 160ºF-170ºF, and remove any pulp before spreading the seeds in a single layer on a baking sheet. Pop the pan in the oven for about 15 to 20 minutes. The low oven temperature will help preserve the oils that make pumpkin seeds a nutritionally dynamite snack.

Many people sprinkle salt on pumpkin seeds before roasting them, but it's not a good idea. Sodium increases blood pressure and results in inflammation caused by water retention. "If you're roasting them yourself, try sprinkling on your favorite sweet or savory spice, such as cinnamon or cumin," Aronson suggests.

Pumpkin packs a nutritional punch, but the oils and vitamins in pumpkin seeds and pulp are also great for your skin. Slough off dead skin cells—which make your complexion appear dull and grey—with a pumpkin scrub that will make your skin baby soft.

In a coffee grinder or food processor, grind 1/4 cup of roasted pumpkin seeds to a fairly fine but still grainy consistency, and place the ground seeds in a jar. Add 1/4 cup of pureed pumpkin pulp to the ground seeds and mix well.

If you don't want to go to the bother of roasting the seeds, just blend 1/2 cup of the seeds and pulp—that stringy mess where the seeds are found—in the food processor and place in a jar. Mix in two tablespoons of raw sugar for a granular texture.

Apply about a third of the scrub mixture to your face, massaging it into the skin in a light, circular motion. Stored in your fridge, the remaining mixture should last a couple of weeks.

Whether you soak up its nutritional value or pamper your skin with its oils, pumpkin is a super squash that can help your body weather the chilly winter that is fast approaching.

If you are serious about wanting to improve your health, grapefruits are one of many live foods you should consider adding to your regular diet.

Grapefruit is a fantastic fruit that supplies the body with plenty of essential nutrients such as: Vitamin A, B1, B3, B5, B6 and C, Biotin, Copper, Folate, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc Bioflavonoids and more. Because of the abundance of nutrients present, grapefruits have some incredible healing properties that you may not have been aware of.

Lowering Cholesterol

Grapefruit aids in the breakdown of fats in the body. The pith, which is the white part on the inside of the skin, and the membranes surrounding the individual sections help lower cholesterol in the blood. Grapefruit is an excellent source of dietary fiber and contains pectin, which helps trap fats like cholesterol and allows them to be excreted. Because of this, grapefruit has also been linked to a reduced risk of cardiovascular disease.

Weight Loss

One whole grapefruit contains only about 100 calories, has about 4 grams of fiber, which is naturally filling and contains compounds that naturally help reduce appetite. It has a Glycemic Index rating of 35 (under 55 is good) so it doesn't spike blood sugar levels.

Detoxification

Grapefruit may help cleanse the kidneys, digestive and urinary systems, detoxify the liver, ease chronic liver conditions and help to eliminate toxins from the body. It may also help dissolve gallstones.

Anti-Cancer

Red and pink grapefruit contain Lycopene, which is a very powerful antioxidant and may help greatly in reducing the risk of prostate cancer. A 6 ounce glass of grapefruit juice daily has been shown to reduce the activity of an enzyme that activates cancer-causing chemicals in tobacco smoke. It may also be helpful in the treatment of esophageal cancer.

Anti-Inflammatory

Grapefruit works as an anti-inflammatory and is therefore helpful with chest congestion, rheumatoid arthritis, lupus and other inflammatory disorders and may be helpful in the treatment of Osteoarthritis

Anti- Fungal/Anti-Parasitic

Grapefruit Seed Extract can act as a very powerful antifungal (body of parasites, worms, and Candida Albicans. (Follow package directions carefully)

Immune Booster

Grapefruits can help to strengthen the respiratory system and relieve cold and flu symptoms. With all these amazing health benefits, you can see how grapefruits are a perfect example of how eating fresh, whole, live foods can strengthen the body and help create wellness.

Enjoy grapefruit daily for better health!

References

1) Balch, Phyllis, Prescription for Dietary Wellness, Penguin Group, New York, 1992
2) Mateljan, George, The World’s Healthiest Foods, GMF Publishing, Canada, 2007
3) Shealy, C. Norman, MD, PhD, Healing Remedies, Harper Collins, China, 2002

Tart or sweet, crispy or juicy, seasonal apples are ripe for the picking.

And with more than 2500 varieties of apples grown throughout the United States, there’s a flavor available to suit every palette this autumn. Of course, with such variety, why simply eat them plain when there are hundreds of options?

Selecting the Right Apple

When it comes to selection, it depends on whether you prefer a sweeter or tarter apple and whether your recipe calls for apples that are raw or cooked. As a guideline, Red and Golden Delicious apples are among the sweetest, while the Braeburn and Fuji are only slightly tart. The tartest apples are the Gravenstein, Pippin and Granny Smith. As versatile as apples are, some apples are better than others for specific uses.

The US Apple Association provides the following general guideline to recommended apple uses, based on industry consensus:

Reduce Your Chemical Exposure

Whenever possible, it is best to purchase organic fruit. All organic fruit will contain a federal certified organic food label. According to the Environmental Working Group’s Shoppers Guide to Pesticides in Produce, apples contain the second most chemicals in its ranking of the 12 most pesticide-containing fruit and vegetables. Furthermore, nonorganic apples are often waxed to prolong their freshness. If organic apples are not available, choose apples that have been locally grown and wash them in a solution of additive-free soap or commercial produce wash and rinse them under cool running water.

Good For You, Too

Apples are an excellent source of vitamin C, potassium, insoluble and soluble fiber, which can help lower cholesterol levels and improve the intestinal muscle’s ability to push waste through the gastrointestinal tract. Most of the apple’s nutrients are found in its skin, including important phytochemicals such as ellagic acid and flavonoids such as quercetin which has powerful anti-oxidant, anti-inflammatory and anti-histamine properties.

For maximum nutritional value, apples should be eaten in their freshest form, whole, sliced or raw. Some of the nutrients are lost during the cooking process, so it is best to incorporate some raw apples in your overall diet in addition to your favorite poached, roasted or baked recipes.

Preparation Tips

Apples should be firm, crisp and well colored for enhanced flavour. Immature apples will have less color and flavor and taste overly tart. Conversely, overripe apples will feel softer when pressure is applied to the skin. Even if you are cooking with apples, try not to select overripe apples as you will lose some of the flavour. To prevent browning when slicing apples for a recipe, simply put the slices in a bowl of cold water with a spoonful of lemon juice added.

Here are some recipes for cooking with apples:

• Apple and Quinoa Salad

• Roasted Pork Tenderloin with Cinnamon Apples

• Apple and Butternut Squash Soup

• Raw Apple & Fennel Slaw

Most vitamin supplements are synthetic, created in a laboratory. Yet the longest-lived people and cultures in the world do not consume vitamin and mineral supplements, and animals in the wild live their natural lifespan and do not take vitamin supplements.

There are many categories of elements in a whole food that are not found in vitamin supplements and that cannot and will never be copied by man.

Scientists have found approximately 100,000 enzymes, 16 vitamins, more than 80 minerals, three essential fatty acids, 20 amino acids (including 10 essential), and an estimated 100,000 phyto-nutrients in the world's whole foods. And of the 100,000 elements in phyto-nutrients, there are components such as color pigments, aromas, and essential healing sugars.

Every nutrient in a whole food works in synergy to process the nutrition in your body right where it's needed. A sub category of proteins called protein chaperones are like a mailman, helping to deliver the nutrients right where they are needed—to each cell. I can go on and on with all these elements in whole foods.

It is not possible to isolate a few non-food, laboratory-made vitamins in a pill, such as ascorbic acid, and assume it will be the same as vitamin C naturally occurring in food. Whole foods will absorb and be utilized three to 123 times better than unnatural synthetic supplements. Your body's daily requirement does not need the harmful chemicals found in many supplements.

Synthetic Vitamins are Packed with Chemical Fillers

There are hundreds of unnatural chemical fillers used in vitamin and mineral supplements, and not one is a necessary food or on any government Recommended Daily Allowance list. Why? Because they are not food. Common chemical additives found in supplements include:

• gelatin—from the boiled bones, skins and tendons of animals
• stearic acid—from boiled cow fat
• carnauba wax—car polish
• sodium alginate—chemically processed algae used in the paint & printing industry
• tar
• preservatives
• excipients
• petroleum
• talc powder
• plastics
• formaldehyde
• polysorbate
• propyl alcohols
• binders
• fillers
• soy—usually genetically modified

There are always side effects—especially long term—from the unnecessary toxic filler ingredients in any processed food or supplement. The side effects of taking isolated vitamins can be the same as the symptoms they are supposed to be correcting.

The side affects from the chemical fillers put in vitamins are fatigue, memory loss, depression, anxiety, dermatitis, hives, allergic reactions, even hallucinations and insomnia. Indigestion is also a common symptom as the chemical binders and fillers are very acidic and very harsh on the stomach and entire digestive system. Constipation and heartburn are common side affects from binders such as tar.

Unfortunately labels do not fully list ingredients in understandable terminology. Ascorbic acid, for example, is not vitamin C—it is made in a lab from alcohol, fermented sugar and acetone (nail polish remover), and this combination of chemicals mimics vitamin C.

To make matters worse, fractioned, isolated synthetic vitamins are in much higher doses than most people should consume, creating an imbalance. This is not how food occurs in nature. The imbalanced mega-doses put a strain on organs, glands and the digestive system. No wonder many people taking mega doses of vitamins have many negative side effects and end up with nutritional deficiencies.

Whole Food is Living Energy

Man cannot copy nature's naturally perfect foods. A whole raw food is living energy, while a laboratory, man-made synthetic copy is an unnatural, harmful stimulant.

Organically grown natural foods and whole herbs are man's ideal natural superfoods. A tomato is packed with more than 5,000 nutrients. The cost to duplicate a tomato would be make it vastly more expensive than growing the tomato.

Whole foods are superfoods, but when they lose nutritional value. If a vitamin or food has been isolated or altered, it becomes very acidic and dead energy, which makes it an artificial stimulant.

White flour is a whole grain that has been separated; the germ, bran or embryo has been removed, and it is no longer a whole food, as it lacks fiber, vitamins and minerals, and proteins. White sugar is worse: With the molasses removed, white sugar is virtually void of nutritional value and it is very acidic, leaching minerals from your body.

Naturally occurring vitamins can do things that synthetics can't. Only 6 mg of vitamin C from a whole food such as a lemon, lime, orange, or grapefruit can cure scurvy, a condition caused by vitamin C deficiency. But no amount of synthetic vitamin C will cure scurvy, and if humans consume more than 1 gram of synthetic vitamin C, it will damage RNA and DNA, the building blocks of cells.

Fresh live whole fruits and vegetables, nuts and seeds are the best choices for balanced nutrition, but in the winter, fresh fruits aren't always readily available, and if they are, they cost a pretty penny.

Consuming dehydrated, concentrated whole foods, such as camu camu or amla berry for vitamin C, is a better, natural alternative because it is real food. Other superfoods such as bee pollen, maca, chlorella, or goji berries are superior alternatives to vitamin supplements. If you're looking for a replacement for a multivitamin, whole 'Green' powders such as spirulina are a powerful alternative.

So if you want to feel better, have more energy, get more nutrition into your body and improve your health, superfoods could be your answer. And remember: Avoid synthetics; eat a real apple!

Our Universe is one of abundance, beauty, goodness, and expansion. Inner peace is a key contributor to our health and beauty, which play a role in our sense of security and happiness. Inner peace comes from “within” and is impacted by the “intake” of thoughts in our minds and food into our bodies. There is a direct relationship between your intake choices and your outcome results.

How do we go astray and off a healthy course? A life-time of stress, nutritional deficiencies, and lack of skills can begin to erode our sense of self. Doubt, confusion, and deep psychic pain may gradually begin to eclipse our natural instincts of love and bliss. Eventually, we may be reduced to knee-jerk reactions of anger, depression, and fear. It is at this point that the self-medicating merry-go-round of addictions, over-work, consumerism, materialism, debt, and disease kick in. Being chronically ill becomes an unconscious and therefore acceptable form of suicide.

I believe food is the primary starting point to prevent or correct the detrimental downward spiral. Most are familiar with the adage, “we are what we eat”, but do we fully appreciate its meaning? Think about the food available to us. Curiously, much of the food we eat today did not even exist a generation or two ago. Our entire system of warfare agriculture and mass produced ‘processed’ foods is an unnatural recent phenomenon with disastrous results. Many couples are fertility challenged. Obesity, diabetes, cancer and even heart disease are becoming alarmingly prevalent in our children. These diseases were rare in our grandparent’s generation, where they ate whole, organic foods.

Raw food is good mood food - Natural Prozac

Raw food, food in its un-cooked natural state, has all the life-giving nutrition we need to survive and thrive. Unfortunately, many are not eating this way in our fast-paced society with easy access to convenient packaged, processed, and cooked ‘foodstuffs’. There are healthy solutions. Even though modern life can be busy and it is not always easy to eat right, technologies in the nutrition field such as juicing, blending, and superfood supplements (such as protein-packed Spirulina) can be used as good health strategies. Eating food in its natural state gives you more bang for the buck in more ways than one, and more places are offering these healthy choices.

Proper nutrition is the fuel needed for both vibrant health and quality decision making. Most of us overlook or are not even aware of how critical this is to our happiness and overall satisfaction in life. Food affects our health, emotions and moods, which in turn influences our ability to make choices, including recognizing the choices available to us. What we eat affects how we think, which leads to how we feel, and that leads to how we act. We can choose to numb ourselves out with junk food, or rather blossom in a life carved around our dreams. The difference in quality of life largely depends on our nutrition choices! You are in control of what goes in your body and if you choose wisely, there will be a positive snowball effect on every other facet of your life. Good nutrition is an indispensable ingredient in the recipe of happiness.

Dare to Dream Again

What are your dreams, goals and passionate desires? What excites, stirs and inspires you? When we are so numbed and gummed up on the inside from unhealthy food residues, we have difficulty accessing this side of ourselves. Children naturally live in innocence and bliss. When we adults start to cleanse out some of the toxins in our bloodstream and fogging up our brain, clarity and purpose is awakened within us and we begin to get back in touch with our zest and child-like enthusiasm for life. We feel happy for no apparent reason.

Allow yourself to be released from all fear, worry, doubt and despair. Be bold and accept your birthright of vibrant health and happiness by paying more attention to what you are eating.

Opt for fresh fruit over traditional dessert, salads over cooked veggies, and juices freshly juiced at a ‘juice bar’ instead of bottled juices or sodas.

Drink only water the first hour after waking and every 2 hours thereafter throughout the day.

Little changes like these will lead to big results. You will start to access your joy, creativity, power, and energy in every precious moment. We are all special and our dreams are both possible and necessary. When you eat right, you feel right. That empowering sense of your uniqueness and the gifts you have to share really can come into focus and be expressed in your life.

Olive Oil is Rich in Antioxidants

Recently, a group of Italian scientists found that olive oil's miracles don't just end with the taste buds. Olive oil contains a complex blend of antioxidants that help break down the vitamins consumed by the body so you can use them, rather than storing them as fats. You can also benefit from the goodness of the phenol complex, which reduces cholesterol, blocks some cancer-forming chemicals, increases immune activity, and has anti-allergic and anti-inflammatory benefits.

Olive Oil Slows Aging

Scientists like E. R. Pinkney and D. Harman have found in both lab rats and humans that a chronic consumption of olive oil helped with the elasticity and resistance to sun's damages on the skin. Why? Nutritionally, Pinckney figured out that olive oil was high in monounsaturated fats but low in polyunsaturated fats (unlike other seed oils such as safflower, sunflower and peanut). Too much polyunsaturated fat ingestion can lead to peroxidation, where the excessive fat molecules "steal" from the cell membranes, causing cell damage and premature aging.

Olive Oil is a Great Skin Moisturizer

The Greeks knew what was good for them, and so did Cleopatra. The world's first moisturizer was supposedly made by the Egyptian queen, who mixed olive oil, milk, incense and juniper berries to keep her skin smooth. Using a dab of olive oil on damp skin after the shower can get rid of dried or cracked skin.

Olive Oil Offers Sun Protection and Relief

Olive oil is an effective sunscreen and after-sun relief treatment. A recent study, funded by Proctor & Gamble, also affirmed that applying olive oil to the skin can protect the skin from UV-rays and environmental damages. And move over, aloe vera; scientists from the Kobe University of Japan found that applying olive oil to the skin after sun exposure could prevent UVB-induced tumours in hairless mice.

Olive Oil Repairs Split Ends

This is one of my favourite (and one of the easiest) home treatments for hair. When your hair's feeling a bit frizzy and dull, simply heat up a little bit of olive oil in the microwave (you want it warm, not hot!). I like to spritz a little bit of lemon juice to offset the heavy scent of olive oil. Massage into the ends of hair and leave on with a hair cap for five to 10 minutes. Shampoo hair and dry. Admire beautiful hair.

When choosing an olive oil, remember to always go for extra virgin olive oil, not the regular one. Extra virgin olive oil comes most directly from olives, and the lack of processing yields all the good antioxidants that scientists have been raving about.

Long ago and not so far away, I only knew eggplant as something big, purple, and great when breaded. I gave the "vegetable" little thought, attention or love. I have now come to find that this fruit—a berry, actually—is delicious and offers dietary fiber, vitamins, and plenty of antioxidants thanks to their dark purple skin.

In season from June to September, the time to enjoy eggplant is now. Smaller varieties taste the same as the larger ones, yet the skin and flesh are more tender.

Though there are more varieties of eggplants than even scientists know (there are at least 56 major varieties), in stores you will probably find three general kinds of eggplants. The largest and most common type is purple eggplant, which are distinguished by glossy, deep purple skins in a large bulb or pear shape. Smaller is the Italian eggplant, with soft skin and delicate flesh, and thinner yet is the Japanese eggplant, with a tad sweeter flavor. These can be varied in color with stripes or shades of purples. White eggplants, which are seedy, less bitter, and deliciously creamy and dense, are sometimes available as well.

Eggplant has been given a bad rap as a bitter food. Historically, people felt this plant was too bitter and it was shunned as rumors circulated that it caused insanity. But eggplants are rarely more bitter than most vegetables, and that ting of flavor actually helps the eggplant distinguish its own flavor profile. If you notice the bitterness, look for a fresher and younger eggplant. (Don't try to draw out the bitterness by salting; it won't work.)

When selecting eggplant, appearance matters. Look for taut, wrinkle-free skin that appears as if it's pulled over the dense flesh. The fruit should feel soft and springy, but spongy is not a good sign. If you've cut or eaten raw eggplant, you will hear an almost squeaking sound as you cut the flesh, signaling a springy dry-moist texture. I know that sounds off the wall, but listen next time you cut and prepare your own eggplants, and you'll hear what I mean. Eggplant only looks tough—it really does have to be babied in terms of care. They really hate the cold temperatures and dents are a sign of age, so pick youngsters and store in a cool place for two to three days.

Nutritionally, all varieties offer the same value, and they could not be a better alternative for people looking to cut calorie-rich, fat-laden meat from their diets. Meatless meals are not only more cost efficient, but given most people are eating inferior factory feed lot animals, minimizing meat consumption could be in everyone's best interests. A cup of eggplant cubes has a meager 20 calories and is hearty with a good chew. Fiber, potassium and folate are in the mix as well, though the big selling point here is the antioxidant-rich skin: Research has linked the antioxidant found in eggplant skin to the protection of brain cells from free radicals, while other studies show its cholesterol-lowering benefits.

The end of summer is the perfect time to enjoy a seared eggplant and white bean salad, full of fresh greens (I like arugula or butterhead lettuce) and topped with a quality olive oil. When you're dressing any eggplant dish with an oil, the flavor of the oil is key, as eggplant is a happy little sponge ready to soak up liquids. Though fruity olive oils are usually best with other sweet flavors, I like the contrast with the pronounced eggplant flavor. When browning eggplant, make sure to achieve a good browning quickly, so as to prevent the eggplant from becoming soggy.

Slices of eggplant can be layered into lasagnas and casseroles, added to pizzas or flatbreads, or the entire vegetable roasted and the soft flesh mashed or blended into dips, spreads or side dishes. Grill long slices and roll with mozzarella and prosciutto. Eggplant can also be stuffed with feta cheese, pine nuts and/or marinated artichokes, or topped with a light marinara sauce and baked.

May you find eggplant to be a quick and delicious option for a light dinner, allowing these summer flavors to linger just a little longer.

Naturally Savvy Recipes Featuring Eggplant:

Seared Eggplant Dish

Vegetable Dip & The Food Processor