Kids are very visual when it comes to eating. This makes feeding them easy if you create a rainbow of food. However, this can be challenging if you’re not the visually creative type. Here are some tips on putting together healthy, nutritious, and colorful meals for kids. The most important aspect of feeding your child is to add as many whole foods as possible and avoid anything overly processed. Unfortunately, processed foods and their fabulous colorful boxes and bags can persuade children to gravitate towards them. Do your best not to have these types of things in the house.

Talk to your kids about whole and processed foods. Ask them where they came from: store, tree, bush, or vine? These questions can lead to very lively talks at the supper table.

Why color?

Colorful foods are packed with many nutrients that allow us to function optimally everyday.

• Red: Folate, lycopene, and flavonoids. Lycopene has been shown to fight cancer cells. Folate helps to prevent birth defects, depression, and irritability. Certain types of flavonoids (or bioflavonoids) are known for their active and powerful antioxidant activity. Your heart will appreciate red colored foods as they may help to fight heart disease.
• Green: Lutein is an antioxidant found in the eye, therefore associated with sight. Eating lutein-rich foods will decrease risk of blindness. Green foods are packed full of nutrients and fiber. There are many green fruits and vegetables to choose from: avocados, spinach, broccoli, kale, kiwis, and many more.
• Yellow/Orange: Vitamin A and beta-carotene. Yellow foods are packed with beta-carotene, which the body converts into vitamin A. Vitamin A keeps the respiratory, urinary, and intestinal tracts healthy. This is a great help for the immune system.
• Purple/Blue: The flavonoids found in purple/blue foods aid in maintaining strong blood vessel walls. Eating blueberries may also help memory.

Next time you’re at the market, think about filling your cart with as much color as possible. This is easier if you keep to the edge of the store. With each meal you prepare, think of ways to color it up, perhaps by adding vibrantly colored peppers to your salad or blueberries to your morning cereal. Have the kids help you with this — they love to be creative and have a great imagination.

Introducing these colorful foods at every meal will set your child up for optimal health now and in their future. It will also allow for fewer sick days, which all parents appreciate!

Dr. Heather Manley received her medical degree from the National College of Naturopathic Medicine in Portland, Oregon in 2001. She is a practicing physician whose primary interest is preventative healthcare for families. She is the author of Human Body Detectives, her children’s educational series of story-telling books, ebooks, and iPhone/iPad apps. She also promotes wellness and naturopathic healthcare on her website drheathernd.com. She lives on the Big Island of Hawaii with her husband and two daughters. She is currently at work on the next Human Body Detectives adventure and is very excited for her upcoming launch of HBDs Go to School elementary curriculum. Follow Dr. Heather on Twitter and Facebook!

Photo by Aussie Gall.

Throughout history, certain foods have gained the reputation of being aphrodisiacs but what does this term really mean? In most cases the distinction is a myth or an old wives’ tale but is there some truth to the folklore? Few scientific studies have been carried out in the matter but that’s never stopped people from believing, for thousands of years, that certain foods can affect their love lives.

In ancient times, particular foods were sought out to increase fertility and sex drive because basically, we used to believe this:

1. If a food resembles genitalia, it possesses sexual powers! For example, bananas, carrots, and asparagus have a phallic shape, whereas other foods like oysters, and figs (when cut) can be decidedly vaginal.
2. If an object represents seeds or semen (caviar, eggs, nuts, and bulbs like garlic and onions), it increases fertility.
3. If a food brings heat, excitement or relaxation (either by taste, touch or smell), it can be sexually arousing. Chocolate and coffee excite the body with caffeine, alcohol relaxes and releases inhibitions, and other foods like vanilla can stimulate the body and mind with just a whiff.

Here’s my modern alphabet of aphrodisiacs:

• Almonds and other nuts: Almonds are a longtime symbol of fertility and the aroma is said to induce passion in females (the fragrance is often used in women’s beauty products for this reason). Walnuts and pine nuts have been purported to enhance fertility since ancient Roman times. Pine nuts are also rich in zinc, so like oysters, they can treat impotence.
• Anise: Toted for its aphrodisiac properties by the ancient Greeks and the Romans, and a great licorice-flavored addition to many recipes.
• Arugula: These fresh leafy greens have been termed an aphrodisiac since the first century A.D. Great when added to pastas, in salads (see below), and can be substituted for basil in homemade pestos.
• Basil: Said to stimulate the libido, enhance fertility and create an overall sense of well-being for the body.
• Chocolate: There is no doubt that eating chocolate makes you feel good. Read all the effects chocolate has on your brain here.
• Figs: A sliced open fig emulates the female sex organs in appearance and is toted as a sexual stimulant. And hey, it’s a delicious sweet or savory snack.
• Garlic: The ‘heat’ in garlic is rumored to arouse sexual desires but I assume this only works if you and your partner BOTH enjoy garlic together!
• Ginger: A stimulant to the circulatory system, ginger can awaken the senses.
• Oysters: Perhaps the most infamous of all the aphrodisiacs, slippery little oysters are full of zinc. Zinc controls progesterone levels, which can have a positive effect on the libido, and can prevent impotence in men.
• Raspberries and Strawberries: Both of these sweet berries are high in vitamin C, and are the perfect size to feed to your lover, dipped in chocolate or softly whipped cream!
• Vanilla: The aroma of vanilla is believed to increase lust.

In honor of Valentine’s Day, create a menu chock full of  these ‘lusty’ ingredients to serve to your sweetheart, or at an anti-Valentine’s dinner party with your fabulous single friends. Try these tempting recipes and let us know if they inspire anything special afterward!

Photo by Author.

PRESSED SALAD
I love this salad because it has a great sweet and savory taste, it uses my favorite lettuce, the slightly bitter arugula, and because it has a great presentation on the plate.  Serves 4.

SALAD

• 8 ounces baby arugula
• 1/2 cup shaved asiago cheese
• 12 sliced strawberries
• 1/2 cup toasted, chopped almonds or walnuts, or candied nuts for extra sweetness
• 1/2 cup thinly sliced, dried figs

Photo by Author.

SHERRY-SHALLOT VINAIGRETTE

• ½ cup extra virgin olive oil
• 1/4 cup sherry vinegar
• 1 Tablespoon plus 1 teaspoon finely chopped shallot
• 1/2 teaspoons finely minced garlic
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground pepper

Toss all salad ingredients together in a large bowl.  Whisk all dressing ingredients together in a small bowl. Drizzle dressing over salad and toss.  Firmly press salad into a small cup (as pictured). Invert cup onto serving plate and remove cup. The dressing will be the ‘glue’ that holds the salad in formation.  NOTE: do not dress to far in advance to avoid excessive wilting.

CHOCOLATE POMEGRANATE CLUSTERS
Try these decadent treats that yield a refreshing “pop” when you bite into them.  The perfect end to a romantic meal. Serves 4.

• 1 large or 2 medium pomegranate, enough to yield scant cup 1 cup (8 ounces) pomegranate arils
• 2/3 cup (4 ounces) organic bittersweet chocolate chips, such as Ghirardelli 60% or other high quality dark chocolate, chopped into small pieces
• 1/4 teaspoon curry powder or chili powder (optional—but I think it really “spices things up!”)
• 1/4 cup fresh spearmint or peppermint, stemmed and julienned

Photo Courtesy of McCheeck

Score the pomegranate and place in a bowl of water.  Gently, break it open with your hands under water to let the arils (the little pods) sink to the bottom and the membrane float to the top.  Rinse and drain in a colander, and lay out a paper towel to absorb any excess moisture. Melt chocolate chips in a heavy-bottomed small saucepan over low-to-medium heat stirring frequently, 2 to 3 minutes. Remove saucepan from the burner. Add pomegranate seeds and stir in curry/chili powder, if desired.  Use a fork to scoop out small chocolate-covered clusters, and place each on a wax paper lined plate. Garnish with mint. Refrigerate until chocolate is firm, about 15 minutes.  Viola!  Serve with a glass of heavy Cabernet or chilled Champagne.

Laura Seery creates memorable events for San Diego's most discerning eaters at Culinary Concepts Catering. A graduate of University of California, San Diego and a self-taught chef, Laura enjoys writing for her blog about all things delicious, nutritious and green.

Photo by madabandon.

It’s no coincidence that Summer squash and zucchini are watery hydrating foods that are low in calories, while winter squash varieties are more nourishing and dense. Eating seasonally ensures a varied diet and it makes sense: our bodies need different types of nourishment during different seasons. When it comes to nutrition, nature knows best.

Photo by bhamsandwich.

Winter squash come in many sizes and shapes.  Look for butternut, acorn, spaghetti, hubbarb, turban, and pumpkin.  These hardy gourds are safely encased packages of nutritious, sweet and creamy flesh and are high in beta carotene, vitamin C, potassium, dietary fiber, and manganese.

Beta-cryptoxanthin, a relative of beta-carotene, found in orange and red foods including squash has been found in studies to lower one’s risk for lung cancer.

The carotenoids in winter squash are anti-inflammatory and anti-oxidant, preventing the oxidation of cholesterol and development of atherosclerosis in the blood vessels.

It is important to note that carotenoids in winter squash are fat-soluble, so here’s your excuse to slather on some butter or olive oil to optimize the absorption of all of the colorful goodies your squash has to offer.

Some of my favorite dishes of the season are sweet butternut squash soup, spaghetti squash as a gluten free pasta dish, and a simple roasted acorn squash accompanying a deliciously crisp, roast chicken.

So preheat your oven and try one of these recipes for dinner this week:

• How to roast winter squash
• Butternut squash soup
• Spaghetti squash with tomatoes and basil

Dr. Nishant Rao is a co-founder of WellWire.com. He is a well-traveled naturopathic doctor and new father, practicing an integrative approach to create wellness in and around Los Angeles. Become a patient or discover his practice.

Photo by SoapBeard.

Although I have no childhood memories of roasting them over an open fire after a long day of sledding, I still feel quite nostalgic when it comes to chestnuts. In England, I was a big fan of schoolyard conker fights (if you know the game, please leave your best conker hardening tips in the comment section. I used to soak them in vinegar over night, then bake and rub with fine grain salt).

Perhaps our love affair with chestnuts comes from the song, or the fact that this rare nut is high in carbohydrates (which equal comfort food). Chestnuts can be likened to a grain more than a nut due to their relatively low fat content and high complex carbohydrate and fiber content.

As you start hibernating this winter, collecting your firewood, and taking out aunt Gertrude’s holiday sweaters, you can feel good about nibbling on these toasty treats. Chestnuts are an excellent source of vitamin B6, vitamin C and a good source of thiamin, riboflavin, and folate.

Chestnuts are also a good source of minerals including:

• Potassium
• Manganese
• Copper
• Phosphorus
• Magnesium
• Iron

Chestnuts can be a great addition to your winter diet to help boost your immune system with high vitamin C content and can also be a good source of a gluten free carbohydrate in your diet!

Aside from finding the stray chestnut during your walk in the park, here are some buying and storing tips for chestnuts. Surprise your friends and family with a fun snack with this easy recipe for roasting chestnuts (not on an open fire)

Try one of these yummy chestnut stuffing recipes this Thanksgiving!

Dr. Nishant Rao is a co-founder of WellWire.com. He is a well-traveled naturopathic doctor and new father, practicing an integrative approach to create wellness in and around Los Angeles. Become a patient or discover his practice.

Photo by clayirving.

A hot bowl of leek soup on a chilly autumn day is a great way to warm the belly. Like most of nature’s edible goodies, this week’s superfood is loaded with nutrients that nourish your body including vitamin C, manganese, iron, folate and vitamin B6. Leeks are a good source of fiber, too.

Leeks come from the same family of vegetables as onions and garlic, the Allium family and just like onions and garlic, leeks help prevent heart disease and reduce the risk for certain cancers.

Other amazing qualities of the super leek

• Lowers LDL and increases HDL cholesterol reducing atherosclerosis and risk for heart disease.
• Lowers high blood pressure reducing the risk for heart attack and stroke.
• Reduces the risk of prostate and colon cancer.
• Contains a flavonoid called kaempferol which has been shown to reduce the risk of ovarian cancer.

Some recipes that make the most of this mild and slightly sweet vegetable

• Elana’s thyme salmon with leek coulis (gluten free)
• Caramelized leek soup (gluten free)
• Roast pork loin with shiitake and leek compote (gluten free)

Dr. Nishant Rao is a co-founder of WellWire.com. He is a well-traveled naturopathic doctor and new father, practicing an integrative approach to create wellness in and around Los Angeles. Become a patient or discover his practice.

Photo by Ruta & Zinas.

I was recently on business in Bangkok when I awoke with the type of bone aching pain I thought could only happen in cheap Halloween movies.

I felt as though I had some form of the plague, avian flu or swine flu. With no idea where to go or who to see in Bangkok I made this simple -yet extremely powerful- antiviral, immune enhancing, microbe-crushing tea. I drank about a liter a day and was on my feet in 48 hours. Here’s how to make some of your own:

• Juice  a bunch of citrus for some serious vitamin C. Grapefruit, orange, limes or lemons work (I had to use pomelo in Thailand). Find your own proportions depending on what tastes good
• 3 inches of ginger peeled and finely chopped
• 2 cloves of garlic finely chopped
• 3 tablespoons honey
• Pinch of cayenne powder if you’ve started running a fever 

Add ginger, garlic,  to a saucepan and bring to a boil, then cover and simmer for 5 minutes. Strain and add the fresh juice, cayenne and honey. Sip until you feel human again!

For some more tips read Dr. Gibran Ramos’ awesome tips to maximize your immunity and Christine Dionese’s Chinese medicine immune boosting tips and Treating kids this flu season.

Dr. Nishant Rao is a co-founder of WellWire.com. He is a well-traveled naturopathic doctor and new father, practicing an integrative approach to create wellness in and around Los Angeles. Become a patient or discover his practice.

Photo by Smleon.

The Greeks knew it: grapes are the food of the gods. They even named a god, Dionysus, after this ambrosial fruit. Perhaps the Greeks knew what scientists and researchers are just discovering today:

Grapes are loaded with flavonoids, including the powerful compounds quercetin, resveratrol, and anthocyanin. These flavonoids are powerful antioxidants that give grapes and other  colorful fruits and veggies their lovely purple color. White grapes also have beneficial properties, but red grapes have a much higher content of antioxidants.

Grapes are also great  sources of:

• manganese
• vitamin B6
• thiamin (vitamin B1)
• potassium
• vitamin C

If the delicious crunch of tart grapes isn’t enough, here are some more reasons to pop a grape or two next time you have a sweet tooth!

Lower your risk of heart disease, heart attack and strokes

• Flavonoids decrease platelet aggregation and enhance nitric oxide release, which prevents blood clots
• Resveratrol has been shown to protect against arterial wall damage by decreasing oxidation of LDL cholesterol that blocks and damages the arteries
• Resveratrol helps to prevent hypertension by inhibiting the release of endothelin 1, a potent blood vessel constrictor.
• The flavonoids and vitamin C in grapes help to strengthen connective tissue, preventing the rupture or leakage of blood vessels and capillaries

Lower your risk for cancer, especially colorectal and breast cancer

• Resveratrol has been shown to decrease tumor activity by inhibiting cyclooxygenase-1 (COX-1), an enzyme that converts arachidonic acid that stimulate tumor-cell growth
• Anthocyanins and proanthocyanidins in grapes appear to inhibit cancer proliferation by working together to suppress the growth of the enzyme topoisomerase II,  which is necessary for the spread of cancer cells

Lower your risk for alzheimer’s and other neurodegenerative diseases

• Studies suggest that resveratrol lowers levels of amyloid-beta peptides which are found in the plaques that are present in the brains of patients with alzheimer’s disease

It’s always best to buy organic to reduce carcinogenic effects, toxic load on your liver and the environment. It is even more important to choose organic  when it comes to the “Dirty Dozen”, the top 12 foods with the highest level of pesticide residue.  If you can’t buy organic, always by grapes grown in the US, as imported grapes are among the top 12  with the most pesticide residue.

Dr. Nishant Rao is a co-founder of WellWire.com. He is a well-traveled naturopathic doctor and new father, practicing an integrative approach to create wellness in and around Los Angeles. Become a patient or discover his practice.

Photo by Guerrilla Futures Jason Tester.

If your brain has been affected by anti-white food propaganda, you may be pushing all non-colorful vegetables out of your peripheral vision, and your pantry. Here is one big fat tasty exception to the rule: Cauliflower.

Cauliflower is a shy one, and even though its pale demeanor doesn’t jump out at you in the produce section, screaming “TAKE ME HOME,” it’s loaded with a bunch of nutritious goodness including:

• Vitamin C a powerful antioxidant and anti-inflammatory.  It works to keep your capillaries and blood vessels healthy, helps with wound healing, collagen and tissue repair, and keeps you strong during cold and flu season.
• Folate a B vitamin that your body needs to make healthy new cells and  is super important during pregnancy and when you are trying to concieve.
• Vitamin K which your body needs to make healthy bones and prevent against osteoporosis.
• Fiber which keeps your digestive tract happy and healthy.  Fiber lowers the glycemic index of your meal, keeping your blood sugar and energy levels steady.
• Cancer preventing compounds often found in the cruciferous family (cabbage, broccoli, kale, Brussels sprouts, bok choy). These sulfur-containing phytochemicals  have been shown to disrupt the growth of cancer cells, detox carcinogens and break down excess estradiol which is associated with breast cancer.

Add some herbs, spices, butter and garlic and you can do just about anything with this hardy head of florets!  Try replacing your mashed potatoes with mashed cauliflower this week and see if your kids notice! Here’s a great recipe.

Dr. Nishant Rao is a co-founder of WellWire.com. He is a well-traveled naturopathic doctor and new father, practicing an integrative approach to create wellness in and around Los Angeles. Become a patient or discover his practice.

Photo by author.

I took this picture on a crisp New York spring day a few years ago. This is too easy but I’m going to say it: an apple a day keeps the doctor away. It might just be the recognizable medical adage out there. It also might be true.

Apples are a perfect symbol of health. They’re delicious and they’re packed with;

• Antioxidants but especially quercetin. This particular antioxidant has risen to fame in its use for allergic reactions (hay-fever, itchy runny eyes etc). When in its supplement form it’s usually combined with vitamin C and bromelain.
• Vitamin C
• Pectin. This is processed and added to jam, along with sugar, to give it that sticky consistency. Also, pectin is a form of soluble fiber which can help in the prevention of cholesterol buildup in your arteries.

The highest quantities of both of these nutrients is concentrated in the skin, so get yourself a nice crunchy organic one and don’t peel it!

Dr. Nishant Rao is a co-founder of WellWire.com. He is a well-traveled naturopathic doctor and new father, practicing an integrative approach to create wellness in and around Los Angeles. Become a patient or discover his practice.

Photo by sarae.

As soon as I think of raspberries I’m transported to a late summer day lying inside a raspberry patch in my old garden in Portland, Oregon. I think the best berries come from the Pacific Northwest, which makes me a little sad because I can’t eat average raspberries anymore.

If you are fortunate enough to stumble upon a raspberry patch or find some good wild ones at the market, savor them fresh. They’re really good for you.

• They’re loaded with vitamin C and manganese. 1 cup will give you about half your daily value of each. Freezing will significantly reduce the vitamin C.
• They’re high in anthocyanin flavonoids, giving them an antioxidant punch.
• High in ellagic acid (endorsed by the American Cancer Association) which fights cancer and is often found in supplements. 

Raspberry leaves, known to herbalists as Rubus idaeus, have their own set of delights 

• High in magnesium and great for cramps, and sore muscles
• Adaptogenic to uterine muscles.  Will both relax (due to effects on calcium and magnesium) and contract due to the astringent effect of the tannins.
• Tea can helpful in early stages of diarrhea, again because of the tannins.

Enjoy the spoils of the end of summer: raspberries!

Dr. Nishant Rao is a co-founder of WellWire.com. He is a well-traveled naturopathic doctor and new father, practicing an integrative approach to create wellness in and around Los Angeles. Become a patient or discover his practice.

Photo by vivain.

Slippery Elm Syrup and Throat Coat Tea are two prepared products to take with you on the go to help moisten dryness and assist in healing tissue.

The Immunity in Your Gut: Probiotics

Most are surprised to learn that approximately ¾ of your immune function takes place within the digestive system! Beneficial bacteria when properly maintained are one of the body’s strongest lines of defense. Therapeutic levels can be achieved with a high quality refrigerated probiotic supplement.  If you’re allergic to dairy, several non-dairy forms are available.

Christine M. Dionese L.Ac. specializes in integrative medicine, medical journalism and was the VP of marketing at WellWire LLC. Visit her wellness and lifestyle blog, Reaching Beyond Now.

Photo by Jeff Moser Bike Carson.

Originally from the Mediterranean, only the leaves were eaten historically.  The Romans were the first civilization to cultivate deeply pigmented roots for food.  We have Napoleon to thank for beets being a primary source of sugar when the passed a decree in the 19th century - The first sugar factory was built it Poland.

Buy fresh beets and please eat the stems! steam them, saute them (as you would spinach) they are loaded with nutrients.  The deep purple color is a powerful pigment called betacyanin which has been shown to be very protective against colon cancer.  The root is very high in vitamin C, potassium, folate and manganese.  They are also high in fiber.  Very high carotenoid content.

Pigmented beet powder is used as a coloring agent and often finds it’s way into the tomato sauce of frozen pizzas.  The pigments will change the color of your urine and stool to a red or pink color, don’t be alarmed its a harmless process sometimes called beeturia.

The pigment that gives beets their rich, purple-crimson color-betacyanin-is also a powerfulcancer-fighting agent. Beets’ potential effectiveness against colon cancer, in particular, has been demonstrated in several studies.  Historically used to help liver disorders as part of it’s detoxifying effect.

Dr. Nishant Rao is a co-founder of WellWire.com. He is a well-traveled naturopathic doctor and new father, practicing an integrative approach to create wellness in and around Los Angeles. Become a patient or discover his practice.