Start your smoothie with organic berries (fresh or frozen)—and you're already getting a lot of antioxidants!

I am a HUGE fan of antioxidants. It’s the closest thing we have to the fountain of youth, in my opinion. Why? First, a very brief, but important, science lesson:

After we breathe in oxygen, it travels from our lungs to every cell in our body, helping to turn food into energy. But oxygen can also have negative effects. Body cells are stable when their molecules have a full set of electrons. When oxygen enters the picture, though, they can lose an electron, becoming unstable or oxidized—the same chemical reaction that causes metal to rust.

Stick with me here, the science lesson is almost over (but this is really important to understand, because free radicals are what trigger premature aging—of the body and the skin).

Losing an electron converts that cell’s molecule to an unstable, and damaging, atom known as a free radical. Free radicals can be formed in the body because of sun exposure; smoking (or exposure to secondhand smoke); car exhaust and factory pollution; exposure to allergens; exposure to pesticides (why organic is best) and chemicals (like home cleaning products); and even eating highly-processed foods. Exercise—while amazing for your body and mind—can also create free radicals in the body.

What to do? Well, that’s where antioxidants come in. Antioxidants are nature’s defense against free radicals; they donate missing electrons to free radicals and return them to a normal state.

That’s why I ingest as many antioxidant-rich foods as I can: organic berries; green tea; fresh herbs like oregano and cinnamon; dark

Williams Sonoma also makes an Omega-3 Smoothie Mixer (with chia and flax seeds, and cranberries).

chocolate; almonds; beans; and brightly colored veggies like spinach, broccoli, and red/orange peppers. (I also slather antioxidant products on my skin—day and night.)

But I also look to other sources of antioxidants—and found this great Antioxidant Smoothie Mixer from, of all places, my local Williams-Sonoma (it’s also available online at williams-sonoma.com). It’s a brick-red powder that’s certified organic, vegan (and dairy free), and gluten free—and it’s made from crushed goji berries, pomegranate açai, blueberries, and camu-camu (all amazing sources of antioxidants).

Just mix it in with juice and fresh or frozen berries and some crushed ice (I added a frozen banana instead of ice). And you’ve got a powerhouse drink—for breakfast or a snack anytime. The only downside: it’s $24.95, but you only need one or two tablespoons per smoothie—so the bag should last you a couple of weeks, depending on how often you smoothie! (And if you buy three: one of these Antioxidant Mixers, the Omega-3 Mixer, and their Protein Mixer, you only have to pay $49.95—so definitely a better deal than just buying one.) If you’re into keeping your body as healthy as possible, this is definitely worth a try!

Bonus: my kids LOVE it. In fact, my 18-month old is having his second cupful as I type! But be forewarned: this is one smoothie that stains!

A good natural deodorant—that smells great and works!

I simply cannot bring myself to use deodorants with aluminum (this cannot be good to apply near underarm lymph nodes and in areas where women shave and wax, exposing open skin to it) and other unhealthy stuff. Enter LaVanila’s The Healthy Deodorant. It comes in amazing scents (my new favorite: Fresh Vanilla Lemon) with soothing essential oils, antioxidants, and no harsh chemicals. ($18 for 2 ounces, which lasts a long time; lavanila.com). In warm weather, I apply before going to bed and several times during the day for added protection.

You can check your workout off your list when you ditch the car/bus/train for your bike.

So let’s get this straight: you get in your car (or onto the train or bus) to get to the office to…sit all day. Then you complain about not having time to work out. (Believe me, I’ve been there too!) Why not switch things up and take advantage of National Bike to Work Day (Friday, May 17): you’ll get your exercise in while you’re commuting (talk about multitasking!).

Okay, okay, I know the reasons why not (listed here), but I’ve countered with what I think are some pretty sensible (and practical) answers:

Great stretchy Bike to Work pants from Betabrand; roll them up, and they have safety reflective strips. Plus, they have a higher rise in the back so you don't flash any motorists while you're riding!

I can’t bike to work. What the heck would I wear: sneakers and jeans? A valid point—which is why more men commute to work than women (it’s easier for guys to dress for the bike than women). But Betabrand is a company trying to change that: they’ve got super-great bike-to-work pants ($108; betabrand.com), above, and other clothing (for women and guys). But they also have a cool thinktank where you can send in your ideas about what you’d like to wear to work—and comment on design ideas: click on  http://www.betabrand.com/think-tank.html to give your feedback. (I’ve already submitted a few of my own comments!)

Where am I going to put my purse and my laptop—juggle it on my handlebars? Another good point! Even if you don’t travel with a laptop, you’ve still got your purse to

Handy carryall from GiveLoveCycle! It's waterproof, fits your helmet, and easily converts to a convenient backpack.

contend with. You definitely need a front basket (not so cool) or a back rack (much cooler; particularly the ones by Basil; www.basil.nl/gb/home/). But I also LOVE the GiveLoveCycle Guilden Large Carryall bag that doubles as a purse and backpack—and is even roomy enough to store your helmet! ($185; givelovecycle.com).

That’s completely impractical; I work too far away to bike. Okay, I get it. But how far is too far: 15 miles or 60 miles? 15 miles or 20 miles is actually very do-able—60, not so do-able. Assess and then dowload the free app, Everytrail (for iPhone and Android), which allows you to see your route and your current position on your phone via Google Maps or satellite view.

I own a clunker—this bike will never make it any long distance. One word answer to that: Rent. Inquire at your local bike shop for rentals—and you’ll have wheels in no time. (NYC just instituted bike sharing…as have many other cities, so if you’re city-bound, this is an option for you.) Then, consider investing in a bike for your body—and your sanity. (There’s nothing like riding in the fresh air to clear your mind of needless worry and clutter!)

There’s no place to store my bike at work. You’d be surprised how many work places have bike racks outside somewhere (you’ve probably never looked for them!). Or just lock your bike to a pole…or see if you can store it somewhere inside. You never know until you ask!

New helmet from Schwinn ($34.99; schwinnbikes.com) has patented EZ snap clasp technology (which means no pinching or under-neck discomfort).

Worst case, you can’t bike to work…so Saturday, make it a point to get out on your bike for a butt-blasting (and calorie-blasting) ride. The average 145-pound person can burn up to 600 calories in an hour. It’s a great, low-impact workout—and great fun! But don’t be stupid (sorry, the only word I can use here): ALWAYS WEAR A HELMET!! I have no idea why people don’t (maybe it ruins your hair, doesn’t look good…blah, blah, blah). There are simply NO excuses for not wearing one!

Now get out there and ride!

Madonna's 54, but you wouldn't guess it from her skin!

Madonna is 54 and has pretty darn great skin, despite the fact that this material mom of four is currently on a grueling world tour. (I definitely want skin like this when I’m 54!) What’s her secret? We tracked down Madonna’s personal facialist Michelle Peck—recently back from Bora Bora. And while Peck wouldn’t reveal exactly what she does daily to the singer’s complexion (“that’s proprietary,” she told me), I did get Peck to admit that she uses oxygen at the end of each treatment. Why oxygen? “We’re all running around every day and our skin lacks oxygen,” says Peck. “Using oxygen on the skin gives it a healthy glow.” Because in essence, says Peck, when you give skin a little bit of oxygen, it is healthier.

“When we’re on tour, the schedule is grueling,” Peck explains. “We’re in and out of planes, we’re going from 90-degree weather to 30-degree weather, there’s a lack of sleep. My job is to help keep Madonna glowing and looking healthy.” A stressful task for anyone!

Your skin will drink in this oxygen-based serum!

“I use hyperbaric pressure to get oxygen serums to the inner layers of the skin,” says Peck. “It visibly plumps the skin, starting with the first treatment, and the effect can last four to seven days. I use one on Madonna before every single show and before events like the Oscars.” Which oxygen serums are best? The Rejuvenate Daily Serum by Intraceuticals, along with the brand-new Boosters, targeted treatments that help target your skin problems ($149 for the serum, $49 for each booster; intraceuticals.com/us). “I use the Collagen Booster on Madonna,” says Peck. “That’s my favorite.”

But as we dug a little bit more, we realized that Peck’s ability to keep clients like Madonna glowing go deeper than just the skin. Peck regularly doles out healthy-living advice during her two-hour sessions with her clients. (This may be why some clients tell her she doesn’t just “do faces”, she “takes care of their souls, too”):

1)   Find quiet time, every day. “Develop a practice that works for you, that works for your schedule,” says Peck. “If that’s meditation or yoga, that’s great. Whatever it is, you need to do it daily. “I like transcendental meditation,” she says, “because I can do it anywhere, including on the plane between tour stops, and it doesn’t involve chanting.”

2)   Stay away from sugar. So many studies have shown that it’s just plain bad for you, for your immune system, for your skin, says Peck. A little around that time of the month is fine, but other than that, you—and your skin—will be better off without it.

3)   Feed your skin. “It’s true that you are what you eat,” says Peck, who recommends that her clients to eat plenty of fruits and vegetables, fish, chicken, and non-genetically modified food. “Don’t live to eat. Eat to live.”

4)   Get at least 8 hours of sleep, no exceptions. “Your body really needs that rest for your cells to rejuvenate,” explains Peck, who stresses: “It’s so important. No matter what, I sleep 8 hours a night.”

5)   Sleep on a silk pillowcase. Toss the cotton, no matter the thread count, and start sleeping on silk. It’s better for your skin—creating fewer wrinkles on your face, particularly if you’re a stomach sleeper. “My grandmother taught me this, and it works,” says Peck, who adds that it’s also good for the hair.

You won't ever see Michelle Peck with a tan—or a sunburn!

6)   Avoid the sun. “I just got back from Bora Bora, and I’m still white as a ghost,” says Peck, who encourages all her private clients (including Madonna) to stay out of the sun.

7)   Take care of your mental health. “Find ‘me’ time that includes fulfillment and purposefulness,” says Peck, who adds that this is particularly important for women. “Women are the spiritual centers of the universe.” Peck loves reading as one way to support mental health; books she’s reading now include: Behind the Beautiful Forevers by Pulitzer Prize winner Katherine Boo, and The Brain that Changes Itself, by Norman Doidge, M.D.

“If you’re not taking care of your inside,” says Peck, “you’re just wasting your time and money on treatments.” With holistically minded advice like this at her beck-and-call, maybe this is the real reason Madonna glows—from the inside out.

You run, therefore you should be losing weight. Not true! There's much more to the weight-loss story than that.

Despite their apparent leanness, too many active people are discontent with their body fat. All too often, I hear seemingly lean athletes express extreme frustration with their inability to lose undesired bumps and bulges:

Am I the only runner who has ever gained weight when training for a marathon???

Why does my husband lose weight when he starts going to the gym and I don’t?

For all the exercise I do, I should be pencil-thin. Why can’t I simply lose a few pounds?

Clearly, weight loss is not simple and often includes debunking a few myths. Perhaps this article will offer some insights that will lead to success with your weight-loss efforts.

Even if you're an athlete, you cannot eat anything you want and expect to still lose weight.

MYTH You must exercise in order to lose body fat. 

TRUTH To lose body fat, you must create a calorie deficit. You can create that deficit by 1) exercising, which improves your overall health and fitness, or 2) eating fewer calories. Even injured athletes can lose fat, despite a lack of exercise. The complaint “I gained weight when I was injured because I couldn’t exercise” could more correctly be stated “I gained weight because I mindlessly overate for comfort and fun.”

Adding on exercise does not equate to losing body fat. In a 16-week study, published in the Journal of Clinical Endocrinology & Metabolism, untrained women (ages 18 to 34) built up to 40 minutes of hard cardio or weight lifting three days a week. They were told to not change their diet, and—as a result—they saw no changes in body fatness. The bottom line: creating a calorie deficit by eating less food seems to be more effective than simply adding on exercise to try to lose weight.

Athletes who complain they “eat like a bird” but fail to lose body fat may simply be under-reporting their food intake. A survey of female marathoners, in the journal Medicine & Science in Sports & Exercise, indicated the fatter runners under-reported their food intake more than the leaner ones. Were they oblivious to how much they actually consumed? Or were they too sedentary in the non-exercise hours of their day?

Just because you're in training for a race doesn't mean you earned those chocolate chip cookies!

MYTH If you train for a marathon or triathlon, surely your body fat will melt away. 

TRUTH Wishful thinking. If you’re an endurance athlete who complains:“For all the exercise I do, I should be pencil-thin,” take a look at your 24-hour energy expenditure. Do you put most of your energy into exercising, but then tend to be quite sedentary the rest of the day as you recover from your tough workouts? Male endurance athletes who reported a seemingly low calorie intake did less spontaneous activity than their peers in the non-exercise parts of their day, found another study in the journal Medicine & Science in Sports & Exercise. You need to keep taking the stairs instead of the elevators, no matter how much you train. Again, you should eat according to your whole day’s activity level, not according to how hard you trained that day.

MYTH The more you exercise, the more fat you will lose.

TRUTH Often, the more you exercise, the hungrier you get, and 1) the more you will eat, or 2) the more you believe you “deserve” to eat for having survived the killer workout. Unfortunately, rewarding yourself with a 600-calorie cinnamon roll can quickly erase in a few minutes the 600-calorie deficit you generated during your workout.

The effects of exercise on weight loss are complex and unclear—and depend on the 24-hour picture. We know among people (ages 56 to 78) who participated in a vigorous walking program, their daily energy needs remained about the same despite adding an hour of exercise. How could that be? The participants napped more and were 62 percent less active the rest of their day, according to research published in the American Journal of Physiology. Be sure to pay attention to your whole day’s activity level. One hour of exercise does not compensate for a sedentary lifestyle

Four workouts a week with cardio, strength (and a bit of stretching) might be better for weight control than six workouts a week.

MYTH You should exercise six days a week to lose weight. 

TRUTH Research suggests exercising four times a week might be better for weight control than six times a week. Another study—published in the journal Medicine & Science in Sports & Exercise—with sedentary women (ages 60 to 74) who built up to exercising for 40 minutes of cardio and weights suggests those who did four workouts a week burned about 225 additional calories in the other parts of their day because they felt energized. The group that trained six times a week complained the workouts not only took up too much time, but also left them feeling tired and droopy. They burned about 200 fewer calories in the non-exercise parts of their day. Yes, they were ages 60 to 74, but the info might also relate to you?

Woman will always lose weight at a slower pace than guys...it's just the way we're built.

MYTH Couples who exercise together, lose fat together.

TRUTH Not always. In a 16-month study looking at exercise for weight loss—and published in the Archives of Internal Medicine—the men lost 11.5 pounds and the women maintained weight, even though they did the same amount of exercise. In another study, published in the International Journal of Sports Medicine, men who did an 18-month marathon training program reported eating about 500 more calories per day and lost about five pounds of fat. The women reported eating only 60 more calories, despite having added on 50 miles per week of running. They lost only two pounds.

What’s going on here? Well, a husband who adds on exercise will lose more weight than his wife if he’s heftier and thereby burns more calories during the same workout. But, speaking in terms of evolution, Nature seems protective of women’s role as child bearer, and wants women to maintain adequate body fat for nourishing healthy babies. Hence, women are more energy efficient. Obesity researchers at New York’s Columbia University suggest a pound of weight loss in men equates to a deficit of about 2,500 calories, while women need a 3,500-calorie deficit. No wonder women have a tougher time losing weight then do men….

The bottom line

If you’re exercising to lose weight, I encourage you to separate exercise and weight. Yes, you should exercise for health, fitness, stress relief, and most importantly, for enjoyment. (After all, the E in exercise stands for enjoyment!) If you exercise primarily to burn off calories, exercise will become punishment for having excess body fat. You’ll eventually quit exercising—and that’s a bad idea.

Instead of focusing on exercise as the key to fat loss, pay more attention to your calorie intake. Knocking off just 100 calories a day from your evening snacks can theoretically result in 10 pounds a year of fat loss. One less cookie a day seems simpler than hours of sweating…?

Copyright©Nancy Clark, MS, RD March 2013

Sitting in the sun helps your body get enough vitamin D, but save your skin—and opt to get your D other ways.

Known as the sunshine vitamin, vitamin D is actually a hormone produced by the body in response to sunlight. It is also occurs naturally in a few foods—including some fish, fish liver oils, and egg yolks—and in fortified dairy and grain products. It’s hard, though, to get enough vitamin D through food alone—unless you want to take a tablespoon of cod liver oil every day (it has 1,360 IU of D per tablespoon)! Ummm…no thanks!

But, according to The Mayo Clinic, the major biologic function of vitamin D is to maintain normal blood levels of calcium and phosphorus. Vitamin D aids in the absorption of calcium, helping to form and maintain strong bones—why getting enough calcium is only half of the strong bones equation. But preliminary research also indicates the importance of vitamin D for overall health and wellbeing:

1) It contributes to a healthy heart A recent analysis of research, published in the journal Osteoporosis International just this month (March 2013), found that there’s a link between low vitamin D levels and “stroke, myocardial infarction, diabetes mellitus, hypertension, and heart failure.” Enough reason for me to supplement with D…but if you need more proof, read on.

2) It may help stop the growth of cancer Preliminary research suggests that vitamin D has an anti-cancer benefit. It may stop the growth and progression of cancer cells and may be beneficial during cancer treatment, too.

3) It plays a critical role in youthful skin A recent study in the journal Dermo-Endocrinology, found that vitamin D seems to help regulate aging in many tissues, including the skin. Plus, researchers determined that “laboratory investigations have now convincingly shown that vitamin D compounds protect the skin against the hazardous effects of … ultraviolet (UV) radiation.”

Most milk is fortified with vitamin D3; check the label of yours to be sure.

4) It may help with hormonal problems Vitamin D influences the functions of hormones in body, including insulin, serotonin, and estrogen—hormones involved with health conditions such as diabetes, blood pressure, heart disease, stroke, depression, and premenstrual syndrome.

5) It’s key for healthy iron levels in the blood One study—conducted by Gangnam Severance Hospital and Yonsei University College of Medicine, both in Seoul, Korea—found that vitamin-D-deficient Korean women had a higher risk of anemia.

6) A deficiency of D may contribute to obesity Some research shows that a vitamin D deficiency can interfere with the “fullness” hormone leptin, which signals the brain that you’re full and should stop eating.

7) It may help control inflammation Vitamin D may help control the inflammation involved with periodontal disease, rheumatoid arthritis, and osteoarthritis.

Also, some research suggests that vitamin D may help strengthen the immune system—why I’m sure to take vitamin D during the cold and flu season or when I feel that I might be coming down with something. It’s also critical for breastfeeding moms: A recent review of studies, published in the Journal of Human Lactation, found that “Maternal vitamin D insufficiency during lactation, related to lack of sun exposure and minimal intake of vitamin D from the diet, contributes to low breast milk vitamin D content and, therefore, infant vitamin D deficiency.”

If you're going to supplement, be sure you're taking vitamin D3 not vitamin D2.

How do you get enough vitamin D?

Well, being in sunlight is the best way to get enough vitamin D. The sun’s energy turns a chemical in your skin into vitamin D₃, which is carried to your liver and then to your kidneys to transform it to active vitamin D. But no one should sit unprotected in the sun for long because doing so speeds up premature aging of the skin and can cause skin cancer.

The next best step is to eat plenty of foods with vitamin D, including fortified milk. But most experts agree that it’s hard to get enough D from food alone. (For adults under age 50, the National Osteoporosis Foundation [NOF] recommends 400 to 800 IU of vitamin D and 800 to 1,000 IU for adults age 50 and older. And for children, it’s generally recommended that infants and children get 400 to 600 IU daily.)

SkinAuthority VitaD Fortified Illuminating DUO: A great way for anyone, including vegans, to get their vitamin D3!

So the next step is usually to take a supplement.  Most multivitamins contain vitamin D—but you can also take a separate D supplement particularly if you’re deficient, as I am (in which case, your doctor may recommend you take a much higher dosage of D than what’s recommended by the NOF to bring up your levels). But this is key: Opt for vitamin D₃ over D₂, because research shows that D₃ is 87 percent more potent in raising and maintaining vitamin D concentrations. (If you’re vegan, though, know that most vitamin D₃ or cholecalciferol comes from animal sources [see picture above, and copy below for an exception], but vitamin D₂ or ergocalciferol comes from plant sources.)

An important note: you can take vitamin D supplements with or without food. While your body needs vitamin D to absorb calcium, you do not need to take vitamin D at the same time as a calcium supplement.

New sources of vitamin D

Ingenious experts at the skin-care brand SkinAuthority developed—with Dole Nutrition Institution—a vitamin D-fortified Whole Food Spice Powder. Just sprinkle it on your food and you can get up to 600 IU of vitamin D instantly. (Its nondescript taste easily blends with the flavors of a meal.) But why this is so brilliant: it’s a form of vitamin D₃ that’s 100% vegan—so now vegans can have their D₃ without eating animal-based products (or taking animal-based supplements)! So great! This powder also comes with an oil-free Vitamin D-based Topical Elixir ($79 for both powder and elixir; skinauthority.com) that you apply to skin to help nourish it. (It also contains vitamins A, E, and K.) I use both—and love them!

This serum helps improve skin elasticity and hydration—and minimizes the appearance of pores.

And because we know that vitamin D is so important for the skin (see point #3, above), you definitely want to be using a D serum on your skin—either this one from SkinAuthority or the one created by Manhattan board-certified dermatologist Dennis Gross, M.D.: Dr. Dennis Gross Skincare Active Vitamin D Serum ($65; dgskincare.com).

So be sure to get enough vitamin D daily. It’s a simple, easy way to do your body—and your health—a huge favor.

http://wp.me/p1AotE-K9

Eat more than three servings of fresh (or frozen) blueberries or strawberries a week, and you’ll have a 32 percent lower risk of heart attack than those who eat less.

As a mom of three, I try…really, really try, to make sure my kids eat the right foods. But let’s just say that “yucky!!” is a common response to the good foods that I like to cook: veggies (like sweet peppers), quinoa, and beans (no surprise, right?).

But, after some very frustrating trial and error, I’ve found that there are some good-for-you foods that my kids will eat. Try these superfoods—for you and your kids!

1) Salmon This low-mercury fish is high in DHA (which also stands for something called docosahexaenoic acid, which is an essential fat called omega-3) and niacin or vitamin B3. Study after study shows that DHA is critical for the developing brains of babies (if you’re breastfeeding) and kids. One study even showed that it helped kids concentrate better. But it’s also a crucial nutrient for us moms trying to juggle it all! The vitamin B3 helps keep your energy up—a definite must as, like most moms, I struggle with fatigue from nighttime kid wakings. (If you’re pregnant or nursing, though, don’t eat too much salmon in one week because it does contain some mercury; two or three 2-ounce servings per week should be your max.)

My kids love to chew on these...so they must taste pretty good!

Now, I know what you’re probably thinking: there’s no way my kids are going to eat fish!! Ah…I thought exactly the same thing, but then I discovered that cutting up the salmon and breading it makes it look like kid-acceptable chicken nuggets—and it actually tastes yummy. My kids love them…and sometimes even dip them in ketchup!

If you want to steer clear of fish altogether, though, you can take fish-oil supplements. My kids love Nordic Naturals Nordic Omega-3 chewable Fishies in Tangerine flavor (you can get them for about $30 from omega-direct.com). I take the Nordic Naturals Ultimate Omega supplements ($23.75 for 60; also from omega-direct.com).

2) Kale I know what you’re thinking: is she crazy?! There’s no way I’m going to get my kids to eat kale! I thought the same thing until I tried kale chips (see recipe below). My kids love them! But truth be told: if I try to sauté some kale in a pan with olive oil and seasoning, they literally gag on it and beg and plead with me to not eat it. Same stuff. Go figure!

But this veggie is probably one of the single healthiest foods we can eat. It’s rich in so many nutrients—beta-carotene, iron (critical to give fatigued moms energy), immune-boosting vitamin C, calcium, potassium, folic acid, and

Try to eat kale as fresh as possible; the longer it's stored, the more bitter it becomes.

disease-busting antioxidants. An interesting study from Tufts University in Boston also found that folic acid (so important for developing fetuses) helps reduce depression—why this is particularly important for moms post-partum.

Kid-friendly recipe: Kale chips I got this recipe from Rachael Ray. First, buy a bunch of kale with smaller leaves, which have a milder flavor than larger bunches. (Otherwise, this veggie can be a bit bitter.) Wash and dry the leaves, then chop them into 2-inch pieces. (You want them to be a little larger than the size of a potato chip.) Toss with olive oil (and if you want, a bit of nutmeg). Then place on a parchment paper-lined cookie tray, sprinkle with salt, and bake at 350°F for about 8 to 10 minutes. But—let’s be honest here—whatever you do, don’t tell your kids they’re kale chips…just call them homemade potato chips and they’re more likely to take that first bite!

3) Blueberries These fruits are super high in disease-busting antioxidants—as well as immune-boosting vitamin C, fiber, and vitamin K (important for blood clotting and for building strong bones). But my advice to you: if you

My kids love to snack on these new, all-natural snacks! (They're also available in Chocolate Chip and Apple Raisin.)

buy nothing else organic, always buy organic berries. The reason: more than 52 pesticides (which are carcinogens, neurotoxins, hormone disruptors…the long horrible list goes on!) have been detected on the skin of these berries— and it’s hard to get them all off through washing (http://www.whatsonmyfood.org/food.jsp?food=BB).

Some studies have also found that organic blueberries have higher concentrations of antioxidants than the conventional kind. But if you can’t find organic blueberries or they’re too expensive (as they often are in the off season), opt for frozen organic blueberries (which are just about as healthy as fresh).

Also, don’t be fooled into thinking that the blueberries that come in many cereals, muffin mixes, and snack bars are good for you. Many of these so-called “blueberries” are made from artificial colors, hydrogenated oils, and sugar. Look for real blueberries on the product label before buying. My fave new kids’ snack with real blueberries: nutrient-rich MySuperSnack Blueberry Banana Acai Granola Bites, with 17 essential vitamins and minerals—and no artificial anything ($3 a pouch; mysuperfoods.com)!

The mom who developed this yogurt is passionate about healthy eating!

4) Yogurt Not only is yogurt high in bone-building calcium and vitamin D (so important for nursing moms, women, and growing kids), but it also contains probiotics. Studies have shown that these healthy bacteria are important for digestion, as well as for the immune system. Just steer clear of the yogurt with fruit already in it; these products are high in sugar. Instead, opt for plain yogurt and add in the fruit and other toppings (like granola) that your kids like. My kids and I love Greek yogurt; it’s thick, creamy, and yummy!

But I recently had the opportunity to talk with fellow mom Sophie Anne Pachella; she’s a nutritionist, founder of EatStrong.com, and the founder of Sophie Yogurt (sophieyogurt.com)—a yummy brand of Greek yogurt that has no added sugar. It was Sophie who alerted me to the fact that some Greek yogurt—while seemingly all healthy—does have added sugars. (Be sure to check the label before buying.) That’s why she developed her own healthier product line (go Sophie!).

5) Dark chocolate I lovethis stuff because it’s super high in antioxidants, which help prevent diseases like heart disease and cancer. Plus, studies have shown that it helps reduce high blood pressure. I also find that when I eat dark chocolate, I’m satisfied after just a little bit (unlike milk chocolate, which I can literally not stop eating!).

This chocolate is probably the tastiest and healthiest around!

Just know that many kids can’t really tell the difference between milk and dark chocolate unless you tell them, which of course I don’t! To them, it’s just chocolate. Some of my other favorite snacks: dark chocolate-covered almonds, dark chocolate-covered goji berries (super high in antioxidants!), and Vita Raw Organic Chocolate Bars—amazing stuff! Try the Cacao Minis, which are rich in antioxidants; ($28 for half a case; vitachocolates.com). You can also find healthy, kid-friendly dark chocolates at naturalcandystore.com: they sell so many varieties (allergy free, vegan, fair trade, you name it!).

If you can try to incorporate these foods into your—and your kids’—diets, you’ll be on the path to a healthier family!

Lance Armstong: the newest face of cheating in America

I remember the first, and only, time I ever cheated. I was in third grade—of a Catholic school, no less—and a friend in my class had put the idea in my head: “You can write the answers on your hand for the test. You don’t need to study.” I can’t remember what was going through my head then, but I tried it. And the nuns caught me (I got detention and a painful rapping across my knuckles with a ruler). I got spanked by my dad, too, and punished at home for who knows how long.

It was enough to make an impression on me that cheating was something I should never, ever do.

Now that my son is in the third grade, it’s something I talk to him about often: you never cheat, you never lie. You always tell the truth.

So it gets me thinking: why is our country rampant with lying scandals? There’s Lance Armstrong, who is now (finally!) admitting that he won his seven Tour de France medals thanks to one of the “most sophisticated doping programs ever” (despite his years and years of denials otherwise). What a huge disappointment. And there’s the Notre Dame tackler Manti Te’o, who has now allegedly made up the existence of a girlfriend, who died a horrific death (both are supposedly untrue, although how the lies got spread is still being investigated). The public feeling about both Lance and Manti: “He’s overcome so much to get this far.” (We do love a good overcome-at-all-odds success story in this country.) And then there’s Bernie Madoff and so many others—from athletes to other ponzi schemers—who cheat the system to get ahead, to collect riches, to garner fame.

The prize? The sprawling homes; the expensive, flashy watches; the boats; the parties; the flashy cars; and, of course, the fame and the (false) admiration of society that comes with being a huge “success”.

Think about it: Lance Armstrong wouldn’t be a household name today if he had come in 23^rd in the Tour de France. He wouldn’t have become a celebrity of his own, dating stars like Sheryl Crow, becoming the poster boy of top brands, and gracing numerous magazine covers. He wouldn’t have started Livestrong (and some could argue, he wouldn’t have helped so many people with cancer). Our society celebrates the winningest (that is a word), not the losers.

And that focus is partly to blame for the eagerness by so many to get ahead at all costs.

But where’s our internal sense of morality? Have we completely lost it in modern America? Was there no one in these people’s lives to show them that cheating is just plain wrong? Is there no one in their lives now who can show them the “right” way? Or am I just being naïve—not getting the way things really work in this world. Maybe.

One psychologist, Nigel Barber, Ph.D., has said that “Cheating is a way of life.” Even Thomas Jefferson was quoted as saying: “Money, not morality, is the commerce of civilized nations.”

But the more I think about it, the more I realize that it’s our country—with its definition of success as wealth and so-called fame—that’s partly to blame. It’s also the media that pounces on a story of David overcoming Goliath (e.g. Lance overcoming cancer and then going on to win seven titles; Manti overcoming horrible personal circumstances to help Notre Dame become a winner; Bernie Madoff rising from a humble Queens upbringing to become a Wall Street “success”).

That, and there’s a disturbingly pervasive belief in our society that we’re entitled to grab what we want, now, no matter whether it’s right or wrong, good for the environment, good for our family, good for our health…the list goes on.

So, do we just throw up our hands and say that’s the way it is? I have a somewhat more optimistic opinion that we can change, but it has to begin at the beginning.

We must start with our children: we must teach them that grades (and sports trophies) aren’t the be-all-and-end-all. Parents push their children to have top grades and win top honors: I can understand this. We want our children to do well, to succeed, to have the right opportunities in life. But this puts inordinate pressure on our children to get ahead at all costs. No wonder we hear about cheating scandals in schools: these schools are a microcosm of our society. That’s where it all starts.

But take away the pressure to achieve—and getting ahead at all costs becomes less important. Teach our children to love what they’re doing and to do their best, even if that best doesn’t bring top honors or awards.

Above all, though, we must teach them to hold sacred a sense of morals, a belief that—at the end of day—how we live our lives, how we treat other people and the world we live in, is what really matters. We need to get back to an internal sense of right and wrong. It’s pretty simple, actually. There aren’t a lot of grey areas when it comes to morality. As Mahatma Gandhi put it: “Morality is the basis of things, and truth is the substance of all morality.”

Bottom line: You can’t take fame, fortune, and riches with you when you’re gone (we’ve heard that so many times), so what good is spending your entire life working toward something that may make you feel good temporarily, but is an empty, hollow pursuit? Now that’s a question I’d like Oprah to ask Lance in her interview.

Are you taking the right dosage of your medicine? Check with your doctor.

I recently read an enlightening—and at the same time disturbing—article in The New York Times (http://www.nytimes.com/2013/01/11/health/fda-requires-cuts-to-dosages-of-ambien-and-other-sleep-drugs.html?ref=todayspaper&_r=0) about how women should be taking less (half as much!) than what has been the recommended dosage of sleeping pills, particularly Ambien. This according to the Food and Drug Administration. I don’t take the pills (but sometimes—after tossing and turning all night—I wish I did!), but I know plenty of women who depend on them to get enough shut-eye at night to make it through the next day.

Why this recent FDA report is so disturbing: we live in the year 2013 with targeted therapies for cancer, stem cell advances, remote robotic (and minimally invasive) surgery, and other major medical advances. And just now, we’re just discovering that women need different drug dosage recommendations than men??!

And sleeping medication is just one example of a drug that affects women’s bodies differently than men’s. (The FDA’s new recommendation came after lab studies and driving tests confirmed that an estimated 10 percent to 15 percent of women have a level of zolpidem [the active ingredient in many sleeping pills] in their blood that could impair driving eight hours after taking the pill, while only about 3 percent of men do.)

Alcohol also affects women’s bodies differently than men’s (http://www.niaaa.nih.gov/alcohol-health/special-populations-co-occurring-disorders/women).

This should come as a surprise to no one: Women are not just little men when it comes to our health. Back in 2001 (that’s twelve years ago!), the non-profit Institute of Medicine issued a report stating “Sex — that is, being male or female — is an important basic human variable that should be considered when designing and analyzing the results of studies in all areas and at all levels of biomedical and health-related research. The cells of males and females have many basic biochemical differences, and many of these stem from genetic rather than hormonal differences.” (For the full report, click here: http://www.iom.edu/~/media/Files/Report%20Files/2003/Exploring-the-Biological-Contributions-to-Human-Health-Does-Sex-Matter/DoesSexMatter8pager.pdf)

The Office of Research on Women’s Health (ORWH) is trying to change the focus. Part of the National Institutes of Health (NIH), the nation’s research agency, ORWH works with NIH Institutes and Centers to fund women and sex and gender differences research—to help us women (and men)—all live better and longer lives. The more research that’s done (ahem…if research had been done on sleeping pills before prescribing them to women, we would have known that women react to them differently than men—underscoring the importance of research!). Be in the know; follow ORWH on Twitter (they just signed up: @NIH_ORWH) for regular updates on research that applies to women’s health.