You do not have to buy exclusively  organic.  Get smart and apply what I’m sharing with you below — tomorrow.  Next time you go to the store or local farmer’s market.

Keep The Dirty Dozen in mind when you are in the store.  I know, I know… most of the time we’re shopping with children.  And I admit it’s not easy to keep eye on them — AND to keep track of what we’re putting in our cart.

What are the Dirty Dozen?  Ok.  Here we go.  In other words these are the most dangerous items to eat and, therefore, most important to eat ORGANIC. Ranked in order of their ability to “bring harm” to you they are:

Celery, peaches, strawberries, apples, blueberries, nectarines, bell peppers, spinach, kale / collard greens, cherries, potatoes, grapes.

Tip 1: Print this list

Jot down the list above or print the complete list below.  Keep it in your wallet or purse.  Fruits/vegetables at the top of this list absorb/maintain fewer pesticides.  Those at the bottom have more.  Hence, they are the dirty dozen.

Think of it this way: Everything you’re eating that falls at toward the top of the list that is non-organic is bringing you less pesticides.  Those are fairly safe to buy just about anywhere.  Everything at the bottom that you’re eating is dangerous… and should be sourced as USDA organic.

Tip 2: A simple, cost-effective scrub

Also, you should always wash your produce by using 3% food grade hydrogen peroxide and vinegar.  It helps reduce pesticides — greatly.  Take these 2 steps today and apply them next time when you are taking care of the food for your family!

Source: Environmental Working Group

photo credit: Dain Sandoval.

Being responsible for your family’s health doesn’t need to be a drag, says Dr. Rob Streisfeld.  “Believe me, you can have a lot of fun — live a cool and active lifestyle — that has health as a foundation to it.  It doesn’t have to be ‘oh I’m giving up the fun stuff and the enjoyment just so I can be a little healthier.’  That’s totally not the case.”

If you missed this week’s live teleseminar on creating wellness naturally through a fun, new approach to eating you’re in luck.  You can now listen to it on your own busy schedule.  Just click below and listen now or download it for when you have the time.

In just 40 minutes we covered how to:

• Make prevention an expression of style – making character-defining choices (just like our fashion, hair, etc.)
• Use chocolate and salt to get healthy — yes, healthy!
• Create better health by taking things ONE or TWO steps at a time — not “all or nothing” change
• Work WITH your cravings — turn them into our tools for better health!
• Improve how you look & feel by getting back to basics: Traditional fermented foods and kombucha
• Use food to boost immunity, fight depression, relieve stress and increase overall health — TODAY

Click the PLAY button below to listen or DOWNLOAD HERE.

40 MINUTES

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Time to read: 1.5 minutes. Fact: Herbs like chamomile aren’t just  good for tea.  Chamomile can be an effective pain reducer and promote healing too.  If you’re looking for an alternative way to treat illness or pain read on.  I’m providing 3 fast tips on how to use safe, effective natural remedies to create better health — often faster than over-the-counter medications.   It’s back to basics time!

Fever, cough, stuffy head, sore throat or diarrhea?  Natural remedies are an effective alternative to synthetic pills and prescription medications.  Dr. Andrea Rentea recently tipped me off on 3 simple tips.  She was presenting to the Holistic Moms Network/Chicago.  Here are her amazingly useful and effective tips with you.   Ready?

Natural fever-reducing remedy

A lemon compress works well for fevers.  Seriously!  What’s a compress?  Essentially, it’s a cloth soaked in the natural remedy or remedies.  In this case you place lemon (available at most Asian markets) in pot of warm water to extract its beneficial qualities.  You simply soak a cloth in this water.  Then place the compress wherever the child is hot — whether it be the forehead or the feet.  This allows the lemon “to go to work.”

Where do you get the cloths?  Just about anywhere.  You can use anything — old bed sheets, tee-shirts, PJ’s or cotton.  If you’ve got medical gauze even better.  Cut the cloths in different lengths — long enough to cover things like legs, arms, your child’s head… all the different body parts.  This way you’re ready-to-go when the challenge present itself.

For best results, you’ll also need the same shapes and lengths of wool (or a thicker, absorbent wool-like) material that can be placed on the top of the cotton or cloths.  But these are small details.

Natural ear ache / infection remedy

First chop 1/4 onion into very small pieces.  Than warm the onion pieces on the stove in a dry pan for no more than a minute (you just want them warm not cooked).  Take a piece of non-furry gauze (or cloth) and place the onion pieces in it and tie it up nice and secure.   Use a safety pin.  Bingo.  Compress.

Place the onion compress around the child’s ear so it frames the ear.  Do not place the onion compress directly on the ear.   The idea is to let the warm, moist air move into the ear.  Closing off the ear won’t work.  Be sure to leave the compress around the ear for about 10 to 15 minutes.

Natural sinus infection remedy

Here’s one that I tried out on my husband who suffers sinus infections fairly frequently.  It worked!  First peel a ginger root and grate off about half a tablespoon. Wrap the contents in your cloth or gauze.  Secure the compress with a safety pin.  You can place the compress under your child’s eyes or near the cheeks.  Do it for about five to seven minutes.

You can do the same thing with about a teaspoon of shavings from a horseradish root.  But only leave the compress on your child’s skin for no more than two to three minutes.   Always stay with your child.

Your natural remedies survival kit

Be prepared.  Right?  In the spirit of doing so I’m sharing Dr. Renea’s home care essentials.  They include:

• Horseradish root
• Organic lemons
• Ginger root
• Onions
• Organic chamomile tea (or flowers/leaves)
• Olbas oil
• Two rubber water bottles
• A hand grater
• Enamel pot
• A sifter
• Collection of about 20 cloths to use as a compress

Holistic, natural remedies are safe and effective

Dr. Rentea is giving tips on holistic remedies for treating fever and many other common symptoms of cold, flus and typical ails.  What’s cool about Dr. Rentea is how she’s using her knowledge as a physician BUT she’s heavily incorporating  anthroposophical medicine.

Anthroposophical is a fancy word for a holistic approach to medicine focusing on natural healing, the psyche and the spirit.

So next time when your child is suffering from one of these symptoms stop.  Don’t rush to the closest drug store or your doctor office.  Try the holistic approach first.   It really can save you money and a sleepless night… for you and your little one.

The health care answer is in our hands: A better, more cost-effective and more accessible form of self care.  Improving the health of your children means new forms of prevention.  But that’s not all.  It’s going to take a new belief system.

Stop enabling the beliefs that aren’t serving you

As an example, if you believe that genetics (family history) is responsible for your poor health (or disease) you’re adopting a weak belief system.  You’re setting yourself up for failure.  You’re outsourcing your health — to nobody!  Just one simple change, your belief system, can empower your body’s ability to battle any disease, meet any challenge and win.

What’s your health goal?  Choose it.  Believe it.  You’ll soon be doing it without even knowing it.

Today, the patient is the healer. Moms, dads and caregivers — we have total control over our family’s mental (emotional) and physical health.  How?  Our beliefs.  Just like religion — there is no middle ground.  You either believe or you don’t.  The belief system you adopt determines your health outcome.  Period.

Just say no to what sucks

I decided to start my company based on a very personal act — rejecting today’s very popular belief system.  First, I rejected today’s “health care” system.  You know — the one that makes me wait around for others to solve MY problems.  The one that treats the symptom, not the problem of MY health.  The one that costs a lot of money.  The one that my employer can’t afford either.

The one that SUCKS.

I dumped it.  I’ve never looked back.  Call me a “health Nazi” (or food Nazi) all you want.  I’m happier and healthier. Isn’t that all that matters?  I then decided to go on a business crusade.

Here’s how I finally got the nerve to reject our “system.”   I realized that big government and big health care corporations are battling over how treatment of disease will be paid for. Duh!  I was sitting around waiting for them to fix the symptoms of the problem — not the problem!  I acted.  This was my call to action.  This is your call to action.  Let’s roll.

You and I are challenged to actually prevent illness and lower medical costs by finding a better way to take care of our families.

Garbage in, garbage out as my husband likes to say.  What we eat plays a central role in our health and happiness.

3 easy steps

Follow me and I’ll show you how to take action on creating better health — NOW!  Better mental and physical health will never be found in diets or food regimens relying on elimination or moderation of what we want. The answer involves using instinctual human cravings to our advantage. The answer is adding food in.

If you want your child to do better in school (improve mental performance) play to their instincts.  If you want to overcome any chronic disease — or prevent one — you can choose a better approach.  But it starts with what you believe in and why.

Action item: Stop paying attention to the health care screaming, yelling, and mis-informed yammering on TV and take action over your health by improving what you eat and why.   Stop misbehaving.  80% of chronic diseases are result of misbehavior.

Action item:  Improve your eating habits the new way — not by eliminating or moderating but rather by adding food in.   Surprisingly good tasting, easy to create Superfood snacks and desserts.

Action item: Sign up for my February teleseminar.  Stay tuned for the details.  I’ll have a special guest that you’re sure to enjoy and take actionable insights from.  Join us as we flip the bird to The Powers (big business and big government) and get healthier, happier — and look better too!

Take charge of your own health.  BELIEVE!  Once you become accountable for your own health you have the power to make changes.

Remember — I’m with you.  Accomplishing goals is work… I know.  But it’s critical to NOT make complicated rules for yourself.  Choose a belief system that puts you in control.  Choose a way of life that makes you healthy AND HAPPY.

You might be surprised at how smart and capable you are.  You CAN and WILL make smarter, better choices.  You will create better health and happiness for your family.

• Prevent the swine flu / H1N1 naturally
• Use Superfoods to boost immunity, fight depression, relieve stress and increase overall health
• Fall in love with kale, raw cacao and berries like acai and goji?
• Use surprisingly delicious, simple treats and desserts that appeal to your inner-most food cravings
• Quickly make ridiculously healthy desserts and smoothies — and have fun doing it
• Boost brain chemistry, increase energy, sharpen memory, fight disease, reduce child obesity
• Begin incorporating organic “living” foods and dairy-free treats into your family’s daily routine

Click the PLAY button below to listen or DOWNLOAD HERE.

50 MINUTES

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Time to read: 2.5 minutes

Hate getting sick or when your kids get sick?  Have sore muscles?  Struggling with infertility and want to increase your chances of having more children — naturally?  Camu camu is for you.  Camu who?  Listen up!  It’s estimated that camu camu berries have 30 – 50 times as much vitamin C as oranges.   It also holds the #1 ranking among hundreds of medicinal herbs in the holistic, natural treatment of infertility. 

Camu camu (Myrciaria dubia) is from the South American rain forest.  The fruit contains more vitamin C than any other food on the planet.  For comparison: a fresh camu camu berry may contain up to 4% vitamin C, whereas a lemon may contain at most 0.5% vitamin C.

Vitamins that actually get into your system!

It gets better: This natural, whole food form of essential vitamins is more easily digested and utilized by the body over man-made pills and isolated forms of these nutrients. That’s great point to remember next time you’re standing in front of the Walgreens or CVS shelf browsing vitamin supplements.

How do Camu camu berries do it?  Powerful phytochemicals and amino acids. They have a surprising range of therapeutic effects.  Take a look at thier rockin’ nutritional value:

Serving Size: 5g (1 tsp),  Amount/Serving % Daily Value*

Total Fat 0g 0%
Calories 20
Calories from Fat 0
Trans Fat 0g
Sodium 0mg 0%
Cholesterol 0mg 0%
Vitamin A 0% Vitamin C 200% Calcium 2% Iron 0%
Dietary Fiber 0g 0%
Total Carbohydrate 5g 2%
Amount/Serving % Daily Value*
Sugars 0g
Protein 0g

How do they taste?

Camu camu berry powder tastes  unbelievably delicious and tangy.   This purplish-red berry becomes light beige in color when dried and powdered.

What camu camu has to offer

In addition to what I mentioned earlier (a natural means to treat infertility), camu berries assist the immune system, fight inflammation, and serve as a strong anti-viral food.  Camu camu berries also support the functions of the brain, eyes, heart, liver and skin.

How to incorporate camu camu in everyday life

I suggest using it as an alternative Vitamin C supplement — mix it in your favorite tea or drink like smoothies or yogurt. Take your pick.  Because of Camu camu’s tangy  taste it go very well with tart fruits such as raspberries, citrus fruits, plums or pineapple. Try blending it with coconut oil, pineapple, macadamia nuts, chia seeds.  Even without any experience  you can create a delicious tropical smoothie like a pro!

Camu camu powder can be purchased in health foods stores or, for your convenience, I’ve created a link.  Just click here to give camu camu a try — and invest in your health now.

Time to read: 7 minutes

Everything in the store is “low sodium” or “no transfats” or “fat free” or “low sugar “or “lite”… yet we’re all getting heavier. Fact.  Child obesity rates have more than tripled since 1980.  Fact.  Constipation in children is a growing problem.  Fact.  You can blame evil marketers and their manipulative ways or you can join me in DOING something about these trends.  Let’s “call bull” on food that isn’t food.  Ok — if you read the following weight loss tips for kids and constipation tips you’ll be more successful at raising healthier children.  I promise.  Stand with me and say, “hey, that yogurt and bread isn’t yogurt OR bread!”  Let’s quickly take a quick look at why you should — and HOW you can — help treat child obesity and constipation in children — by doing what you’ve always wanted to do.  Dump fake “food” and say yes to healthier kids. 

To keep it simple, I’m listing off my top “good foods gone bad.”  We’ll discuss how to avoid them without going totally insane.  Ready?  Go!

Open your fridge…

Open your fridge.  See that cheese that isn’t cheese?  You know, the stuff that our government reluctantly insists marketers call “cheese food.”  Toss it!  And while you’re at it take a closer look at other faux foods like most yogurts that aren’t yogurts, pizzas that aren’t pizzas, canned soups that aren’t soups, sliced breads that we all know aren’t bread and cereals that we’ve always known aren’t cereal.

Ok — I promised you that this wouldn’t make you insane and by now you might be wondering, “is she one of those organic ‘food Nazi’s?’”  I’m not asking you to “go organic.”  I’m asking you to act on what you KNOW is true.

When we indulge on foods that we willingly believe are good and healthy for us — when deep down in our hearts we know otherwise — we’re lying to ourselves.

As Dr. Phil likes to say, “and how’s that working for you?”  (lying to yourself)  For most of us, the results are ugly.

Solve the health care crisis: Stop eating junk

According to a new report adult obesity is also increasing in 23 states.  Here’s the worst part: is not decreasing ANYWHERE.  Not a single state in the past year, according to F as in Fat: How Obesity Policies Are Failing in America 2009, a report by the Trust for America’s Health.  The percentage of overweight children is at or above 30 percent in 30 states.

The report warns that half of America will be dangerously obese by next year.  Literally.  We are facing national crisis if we continuing to act on ignorance — or look the other way.  If you’re looking for an answer to the national health care crisis it’s right here.  We are what we eat.  So what do we eat?

Food that isn’t Food

There are a lot of causes of obesity — many are psychological.  Today, I’m aiming my gun at food itself.  Fish, cereal, yogurt and other basic foods can be very healthy — until they’re corrupted by mass manufacturing.

Scientific fact:

The more food is processed, the less nutritious (unhealthier) it becomes.

Fish Sticks

The name sounds patently silly doesn’t it?  Ever think about that?  Fish is considered a healthy food — and it is.  Mass produced fish sticks are usually made of pollock… rather healthy.  The “stick” part seems to be the remaining TWENTY ingredients listed on the box which typically aren’t healthy.

Solution: Fish is healthy food when the ingredients list contain mostly one ingredient: FISH

Yogurt

Where I grew up people made their own yogurt: essentially milk fermented with certain bacteria. Done! This is high in protein, calcium and vitamins.  We humans do not have the the necessary enzymes to digest the protein in milk — and yogurt’s properties make it a better choice.

Next time you find yourself in the diary section browsing packages (because that’s how most of us buy our bacteria+milk) get a grip! What’s sold in mainstream American supermarkets under the name “yogurt” is not yogurt — by definition.  It’s a dairy dessert loaded with (you’ve convinced yourself it’s ‘complimented by’) high fructose corn syrup (or sugar if you’re real lucky!) and processed fruit.  It’s labeled as a healthy food when, in fact, it’s damn un-healthy and in many cases dangerous.

Not to mention the price of the stuff!  We’re paying a premium on fake “healthy food.”  You’re welcome!

Solution: Invest in an in-expensive yogurt maker.  They exist!  It takes 5 minutes to bring the milk to a boil, mix it with yogurt starter and leave it it overnight at 90 degree temperature.  You are both in control of what’s in the yogurt and saving money.

Canned Soup

Soup is remarkably healthy, inexpensive and easy to make.  A lunch of hearty homemade soup and bread, cooked in bulk and frozen in individual containers for the week, will cost less than a dollar a day.  Nearly all canned soups, on the other hand, are un-nutritious concoctions of salt, fat, artificial additives, preservatives, water and maybe part of some vegetables (with their color so fadeed that they do not look like veggies).  One serving typically contains 1,000 milligrams of sodium — about half your daily allowance.  Makes sense right?!?!

Solution:  Invest 15 minutes of your time and make your own home made, fresh soup and be in control of all the flavors — and save money.

Sliced Bread

The most common form of bread in America is the mass-produced white, soft doughy bread in plastic bags with a shelf life of weeks.  Nutritionists agree it is often a major contributor to obesity and diabetes.

True bread is flour and water with a pinch of salt and yeast.  Yes, you need to chew it — I’m sorry.  Some people even like it that way! 

Most packaged white bread contains flour and our good friend sugar (or high froctose corn syrup) — and plenty of it.  Oh, and often a dozen other ingredients.  The processing creates a food product that, once eaten, is quickly converted to blood sugar, called glucose.  This causes the pancreas to work overtime and ultimately destroys the organ.  Even mass-produced whole wheat breads are unhealthy because they are made palatable by a rather unholy trinity of sugar, salt and softening additives.  Palatable to those of us who are trained to only eat cake — oops… I mean, processed white bread!

Solution: Buy bread.  Real bread.  The ingredients list contains the following: Wheat flower, salt, yeast, oil and water (any seeds are fine too).

Breakfast Cereal

The word “cereal” has been hijacked!  Yes, once again by food producers who make tiny, crunchy breakfast cakes out of true cereal with the addition of sugar, corn syrup, salt, food dyes and preservatives.  Because what good is cereal if it goes bad in a few months right? We apparently need more than a year to eat cereal??!!

Hey… this is probably why this “cereal” is so expensive too.  They contain all these ingredients that shouldn’t be there. Real cereals — like  wheat, barley, rice and oats, to name a few – are and have always been the most important food of the human race.

Solution: Real cereal is far healthier and far cheaper.  If you want the healthy benefits of a cereal buy the real stuff.  Just read the label.  Get ready to bypass plenty of boxes on the shelf at the store!

Pizza

I’m sad that most Americans have never eaten pizza and confuse it for the junk food advertised on television and in the frozen section.  In Italy there are laws defining pizza — which set allowances on the type of flour, tomato, mozzarella, olive oil, basil and oregano.  Kinda like Champagne.  You’d not buy fake Champagne would you?

Pizza is inherently nutritious and filling.  Street corner pizza shops in Philadelphia, New York and other large cities kept close to the original idea of simple, fresh ingredients. Then came the pizza chains which put most local shops out of business. Fresh ingredients were replaced with preservative-laden, cheap and fatty ingredients that could be mass-produced, frozen and shipped across the country. Commercial pizza is now a high-calorie, high-fat, high-sodium, low-nutrient food.  

So next time when you thing of a nutrition breakfast, lunch or dinner for your child spend 30 min. to prepare real food. And don’t look at those 30 minutes like wasted time because it’s not. You are investing time to serve your child and your family nutritional needs.  Pay with your time and save big time on your doctor’s bill.

Remember — the healthiest foods have no list of ingredients.  They are what they are.  Got questions?  Think I’m a crazy person?  Get in touch with me.

Time to read: 2 minutes

Hey, I’m all about the truth and spinach has some surprising downsides.  Yes, too much of a good thing can be bad for you — including spinach.  Did you know that to avoid problems — and extract the most nutritional value from this famously nutritious veggie — you need to ingest olive oil?  It’s no coincidence that Olive Oyl was Popeye’s gal pal… it’s scientific fact!  Most of the vitamins in spinach need “good fat” to fully assimilate into our bodies. You’ve heard me and others praise spinach… now let’s take a fair and balanced look at the seriously surprising cons of spinach.

How spinach can hurt you

Spinach can be tricky.  It contains goitrogens which are naturally occurring substances in some foods that can interfere with the functioning of the thyroid gland. Cooking helps to deactivate the goitrogenic compounds but the risk to those with thyroid problems is not fully known.

Spinach also contains another naturally occurring substance called purine.  I know — it sounds like a great brand name of something that’s actually bad for you!  Seriously… purine is in spinach.  Excessive consumption of spinach can lead to excessive accumulation of uric acid in the body from the purine. Gout and kidney stones from uric acid are two examples of problems related to excessive consumption of foods containing purine.

Spinach also contains measurable amounts of naturally occurring oxalates.  When oxalates become overly concentrated in body fluids, they can crystallize and cause problems with kidneys and gall bladder.

You should also know that pesticides are often found in spinach — and any other dark green leafy vegetables.

To avoid the health risks from pesticides buy only organic dark leafy green vegetables.

Also, all of the green leafy vegetables contain alkaloids (alkaloids: sometimes toxic, bitter tasting, nitrogen-containing organic compounds released by plants). Even though they are in very small amounts I use different greens every day for my son’s smoothies.

By mixing it up a bit I’m eliminating the possibilities of accumulating certain alkaloids in the body.

Bottom line: Mix it up, include essential fats

I’m not suggesting you to eliminate spinach from your diet.  That would be foolish considering the remarkable benefits.  These concerns mean that spinach should be a part of a diet that is composed of a wide variety of foods.

With this in mind, when you make a smoothie with spinach to add some kind of “good fat” (as an example, coconut or olive oil).  Or when serving your child a salad, dress-it-up with hemp oil or flax seed oil.  Most of the vitamins (A, E) in spinach are fat soluble so in order to get all the benefits from them and to fully assimilate them we need to add fat.

Don’t ever say ‘NO’ again when your child ask you for ice cream… Forget weight loss programs for kids that TAKE AWAY pleasures from children… or failed potty training techniques.  Check out my recipe for what I call my Cranberry ‘Ice Cream’ Sensation.

1 pound of cranberries (frozen or fresh)
1 cup of spinach ( Yes, spinach…trust me you wont taste it)
2 tbs. raw agave syrup ( add additional tbc. to satisfy your sweet teeth)
2 banana
1 tbs. coconut oil
1 cup coconut water (add the coconut meat if you wish, it will cut the sourness of the cranberries)

Start with a liquid base in your blender. Add the rest of the ingredients and blend for 2-3 min.  Pour into molds, freeze, enjoy and thank me later

Looking for more healthy dessert recipes that create results in kids?  Check these out.

Cranberry ‘Ice Cream’ Sensation

Time to read: 2 minutes.

Fact: There’s an increasing LACK of evidence that multivitamins benefit our kids.  Fact: Most parents believe that it’s good practice to give children good things masquerading as bad (like vitamins).  So long as they ingest it, all is good right?  Wrong.  Consider the scientific facts and the negative habits that this charade reinforces in kids. 

The inconvenient truth:

“More than half of Americans are taking dietary supplements, the majority of which are multivitamins, and the bottom line is that we don’t know for sure that they’re benefiting from them. In fact, we’re concerned that some people may be getting too much of certain nutrients,” says J. Michael McGinnis, M.D., M.P.P., Senior Scholar with the Institute of Medicine of the National Academy of Sciences (NAS).

According to this and various other studies, few scientists believe multi-vitamins to be good at reducing disease risk.

Even the American Academy of Pediatrics does not recommend vitamin supplements for kids on a healthy diet.

The multibillion dollar multi-vitamin business just got some bad news, eh? A National Institutes of Health (NIH) panel also found insufficient evidence on the benefits and safety of multivitamins needed to recommend their regular consumption. So what should we do?

Well how about getting all the vitamins and mineral we and our children need from REAL FOOD?  If your child has a diet rich in calcium and fiber — and low on saturated fat — he/she doesn’t need a multi-vitamin.  Vitamin absorption is also an issue often not considered.  Real food typically provides better absorption properties.

Just think back to the last time you were standing in the store isle and staring at the dizzying variety of multi-vitamins aimed at kids.  Confused?  Why should we be confused and overwhelmed?  It’s just vitamins.  This situation is a sign… not to mention the sugary, sticky nature of these candies posing as nutrients.  A closer look reveals ingredients that aren’t vitamins at all — stuff that is difficult to pronounce.

Still not convinced?  A study conducted by University of California, Davis found astonishing results. The study involved 11,000 children from age 2 to 17 years old who took vitamin supplements.  In the end, the researchers found that the kids were eating diets rich enough in vitamins — such that they didn’t need the pills (or shall we call them gummi candies).

Bottom line: present your child with a healthy choices, healthy diet rich on dark green leafy vegetables.  Basically, let your child eats his/her colors – and that’s not M&M I’m talking about.