What exactly is a whole grain? A whole grain consists of the bran, which is the outer shell and contains fiber and B vitamins, the germ, which provides nourishment for the seed and contains vitamin E, B vitamins, and antioxidants, and the endosperm, which provides energy and is a good source of carbohydrate, protein, and some B vitamins.

Unfortunately, a refined grain has most of it's bran and germ removed. For example, white rice is a stripped and nutritionally bankrupt grain.  Try brown rice instead or give amaranth, buckwheat, quinoa, or bulgur a try.

Not sure if you should spend the money to buy organic produce? Washing fresh produce can reduce some pesticides that may be hazardous to our health, but it does not eliminate them. You can reduce your exposure by buying organic fruits and vegetables whenever possible as well as varying the fruits and vegetables that you eat.

The Environmental Working Group has put together a list ranking the most to least contaminated produce to help you decide where to put your money. Some of the most contaminated produce include; peaches, apples, and sweet bell peppers. The least contaminated include onions, avocado, and bananas. You can see the full list at:  http://www.foodnews.org/pdf/EWG_pesticide.pdf

Need some reasons to eat your vegetables each day? How about these 5? They provide essential vitamins and minerals, help fight disease, help hydrate, help prevent obesity, and are packed with fiber.

Think oranges are the only source of Vitamin C? One half cup of red bell pepper has more vitamin C than an orange. Other good sources include berries, citrus fruits, tomatoes, broccoli, and potatoes with the skin. Vitamin C is essential for healthy bones, teeth and blood vessels. It also helps the body absorb iron and calcium and aids in wound healing.

Dark, colorful greens beat out iceberg lettuce every time in terms of nutrients. Compared to iceberg lettuce, greens such as spinach, collards, mesclun, swiss chard and kale all have more beta-carotene, calcium, folate, iron, vitamin C, and vitamin K than iceberg lettuce. Studies have even shown that they can help reduce the risk of heart disease, high blood pressure, birth defects, and osteoporosis.

A high fiber diet has been linked to a lower risk of heart disease and Type 2 diabetes. You should try and consume 20-35 grams of fiber each day. You can find fiber in fruits and vegetables, whole grains, and beans. For example, one half cup of raisins has 5 grams of fiber and a banana has 6 grams.

Antioxidants are substances that help protect the body's cells and may help ward off cancer, heart disease, stroke, and other diseases. There are many types of antioxidants and they can be found in brightly colored fruits and vegetables such as grapefruit, carrots, spinach, red peppers, tomatoes, broccoli, strawberries, and raspberries.

Polyunsaturated omega-3 fatty acids have been shown to lower the risk of blood clots and high blood pressure and may reduce the risk of heart disease. You should aim for two servings of fish high in omega-3's each week. Fish such as tuna, salmon, herring or lake trout are all good sources.

Whipped cream is extremely easy to make by hand and far superior to the canned variety. To make quick whipped cream start with cold utensils, a few drops of vanilla extract, a few pinches of sugar and a cup of heavy whipping cream, then whip away until peaks are formed.