Simple promises and threats using food as a reward or punishment can shape your child's eating habits and patterns for the rest of their days. Once fully grown that same food becomes a guilty indulgence we use to reward or comfort ourselves with when we feel we've earned the right to have it.
Why do you comfort eat?

If, like many, you crave something sweet at the end of a meal, try going to the bathroom instead of the kitchen - to brush your teeth. After the minty freshness that toothpaste provides, chances are you'll be less likely to snack on something sugary.

What better way to keep your flours, grains and pulses fresh than in strong, airtight containers. Invest in a good quality set of plastic, glass or ceramic canisters with a tight seal to keep out air, moisture and any bugs.

When setting out to make changes in any area of life, we all need some inspiration. We like the saying "It takes motivation to start, and habit to continue" so search for your own favourite quotes and stick them up on your fridge, desk or mirror - anywhere that's visible on a daily basis.

Half a cup of parsley added to a fresh squeezed juice adds one extra mg iron to your daily intake. It may not sound much but it all adds up to give you just a little more energy throughout the day. Great news for vegetarians!

Congeners are the natural by-products of alcohol fermentation. The higher the level of congeners, the more 'toxic' the drink, and the higher the risk of hangovers. Different drinks contain various levels of congeners, with vodka and other clear spirits having lower amounts than dark spirits such as bourbon.

As the New Year approaches, some of us tend to draw up a long list of resolutions with the best intentions in mind. However, come April or May these have often been left by the wayside because we may have set our sights too high. Rather than deciding to join a gym, eat healthier, quit smoking, work harder and save money for a holiday all in one year, why not commit to just one or two realistic resolutions that you know you'll keep. Instead of focusing on a multitude of health goals, resolve to simply lead a healthier lifestyle that encompasses all aspects of your life - improved general fitness, loads of fruit and vegies and a happier attitude. That way, you can't quit!

If you've cut down on refined and processed sugar, but still need a bit of sweetness, try a natural approach. Add a teaspoon of honey to tea or use honey, apple juice concentrate, rice syrup or pure maple syrup in baking.

Fruit is so naturally sweet that often a piece of fruit instead of a biscuit will satisfy the sugar craving and provide nutrients at the same time.

The recommended daily intake of fibre is between 25 and 30 grams. This can be hard to reach, especially if you're eating a lot of take away meals. Try to add some fibre-rich foods to each meal, such as a couple of prunes or some soaked flaxseeds at breakfast, a generous serve of legumes to a lunchtime salad and some wholegrains such as brown rice, bulghur or quinoa with dinner. Snack on a handful of dried fruit, nuts and seeds, an apple or a pear and remember to always choose wholegrain and unrefined, natural foods where possible.

Herbal teas not only taste delicious, they have plenty of other benefits for the digestive process.

Peppermint: relieves heartburn, nausea, upset stomach, flatulence and diarrhoea

Chamomile: prevents and treats indigestion, neutralises excess stomach acid, calms stomach spasms and tension and relieves colic and wind

Burdock: stimulates digestion

Ginger: relieves/prevents nausea and stimulates digestion

Fennel: relieves flatulence and colicky pain

If you find it hard to refuse that second cocktail this holiday season, keep in mind the effect excess alcohol can have on vitamin levels in the body.
Not only does alcohol destroy some vitamins, it interferes with the absorption of nutrients. Vitamin C and the B vitamins are water soluble, meaning they are easily flushed out of the body and need to be replaced on a daily basis. These vitamins assist metabolism and help deal with stress, so one too many glasses of wine may lead to a loss of these vitamins, leaving the body's reserves depleted and lacking in energy.

Aim to eat foods rich in B vitamins such as wholegrains, eggs, dairy and leafy green vegies, and Vitamin C rich foods including citrus fruits and broccoli. For more foods rich in these vitamins, search the Value of Food database

Other ways to alkalise the digestive system are with products like green tea, a regular intake of leafy green vegetables, barley grass or Chlorella, Japanese pickles such as Takuan and a regular intake of Miso.

Want to avoid so much soy? Try these tips:

Swap soy milk for rice milk, oat milk, almond or quinoa milk, making sure they are calcium-fortified.

Check bread labels and buy those made without soy flour or soy protein. Fresh loaves from reputable bakeries are sold in health food stores; simply enquire about delivery days to ensure you get the freshest bread possible, and freeze any excess.

Legumes are a good source of vegetarian protein also; include lentils, chickpeas, cannellini and kidney beans on a regular basis.

If you want to avoid dairy but think soy yoghurt is the only other option, think again. Sheep's milk or goat's yoghurt and cheeses are often better tolerated than dairy, and just as delicious.

Bake your own healthy biscuits and pastry to avoid hidden soy proteins. Otherwise, check labels rigourously.

Make your own soy-free salad dressing with 2 parts virgin olive oil to 1 part white balsamic vinegar, a squeeze of lemon juice, 1/2 tsp of mustard and some cracked pepper.

It's still okay to include some soy in your diet - just make sure it's GM free, and enjoy in moderation.

An easier way to poach eggs is to steam them.
Fill a wok with water, put a bamboo steamer on it.
If you dont have the proper steamer for eggs a small chinese sauce dipping dish is good. Pop in the steamer with lid on. Depending on how you like your eggs they are cooked in around 5 mins.
No more egg whites drifting away. No more breaking the yolks when lifting out of the pan.

Certain foods may trigger eczema, but there are many that may benefit the underlying condition.
Essential fatty acids reduce inflammation in the skin, especially foods high in omega-3 fatty acids such as salmon, trout, tuna, mackerel and unrefined flaxseed oil.
Vitamin C is a natural antihistamine so try serving meals containing citrus fruits, broccoli, cabbage and capsicum.
Vitamin E promotes the healing of skin and has anitioxidant properties. Foods rich in Vitamin E include avocadoes, sunflowers seeds and brazil nuts.
Zinc is important as an antioxidant also, and builds up the immune system and skin barriers. Foods high in zinc include chicken, beef, turkey, oysters and other seafood.
Quercetin is a flavonoid with antioxidant properties that prevents the creation of allergic compounds and the release of histamine in the body. Apples, cranberries, pears, grapes, garlic, onions and cabbage are all foods rich in quercetin.

For those of you who suffer allergies that leave your respiratory and sinus systems blocked and stuffy, try whipping up an easy salad to ease inflammation. Mix together a combination of red onions, garlic, radishes and a handful of mixed greens, add a splash of olive oil and lemon juice to dress and, for those who like it hot, sprinkle some chilli flakes on top.

The umeboshi plum has a wide variety of uses, especially in relation to the digestive system. To help alleviate conditions such as nausea or diarrhoea, gently sip an umeboshi tea. Pour hot water over 1/4 tsp umeboshi extract or 1 umeboshi plum and let steep for a few minutes.

A great start in the morning to help stimulate the metabolism is drinking a hot water with fresh lemon juice. The down side to this is losing the enamel on the teeth - a condition known as Acid Wear. If you enjoy lemon water first thing in the day the following precautions may help to reduce deterioration to the teeth.

	Precautions
1	Use pieces of lemon in water instead of squeezed juice.
2	Leave the water to cool and drink it quickly.
3	Drink a glass of fresh water soon after the lemon water drink.
4	Don't brush your teeth immediately after drinking the lemon water.

When you have children with asthma, it's important to be extra vigilant when grocery shopping. Many packaged foods contain colours, flavours and preservatives that are linked to asthma and other allergies in children especially. Following is a list of numbers to avoid: 104 (quinoline yellow colour, previously banned in Australia and banned in USA and Norway, 123 (Amaranth, banned in the US in 1976), 124 (Brilliant Blue colour), 133 (Green colour) 142, 151, 155, 163 (found in apple and blackcurrant juice and some brands of cherry flavoured yoghurt), 200 (found in some margarines and chocolate teddy biscuits), sodium sorbate 201 found in a popular brand of salted crackers, 202, 203, 210-213, 216, 220-225, 228, 249, nitrites 250-252 (found in processed luncheon meats), 281-283, 311, 312, 320, 321, food gums 413 and 414 (found in children's rice wheels), 416, glutamates 621-625, commonly known as MSG and found in flavoured chips, crackers and Asian products, 627, 631, 635 and 951.

Read labels carefully and make a conscious effort to avoid buying too much packaged food. For more information, visit www.additivealert.com.au

A quick reference of tastes found in the major groups of foods are:

Fruits are mainly sweet and astringent, with citrus fruits adding sour.
Vegetables are mainly sweet and astringent, with leafy greens adding bitter.
Dairy is mainly sweet, with yoghurt and cheese adding sour and astringent.
Meat is mainly sweet and astringent.
Oils are mainly sweet.
Grains and nuts are mainly sweet.
Legumes are mainly sweet and astringent.
Herbs and spices are mainly pungent.

If you are considering making a switch and becoming a vegan, it is important to consult a health practitioner before adopting new eating habits. A naturopath or nutritionist can recommend wise dietary choices and supplements to ensure the necessary vitamins, minerals and protein are recieved.

If you do decide to supplement your diet with vitamins and minerals, make sure to do your research and buy a reputable product with no added fillers, binders or sweeteners. Many of the advertised supplements found in supermarkets and chemists may also have been sitting on the shelves for a while under harsh lights, destroying many of the valuable ingredients. Visit a nutritionist or naturopath for an educated opinion on what you actually require rather than self-prescribing nutrients that may not be worth it in the long run.

Onion is in the same family as garlic, and had many similar antiviral properties. For a great natural cough and cold mixture, slice half a red onion, cover with honey (preferably manuka honey) and steep overnight in a covered container or dish. Take the resuting mixture at regular intervals, sipping about a teaspoonful at a time.

Legumes, once the food of peasants, are making their way onto the tables of the most beauty conscious. You'll find them today in the most celebrated food stores around the City. The fancy packaging may entice you to but the health offering they bestow will keep you coming back for more. Possessing anti fungal, anti bacterial and anti viral properties to ward off disease, and pro biotic properties to restore healthy bacteria in the lower intestine, they're even thought to help smooth out wrinkles. What's more, cooked well they're delicious.

Certain fruits and vegetables grown using pesticides have been shown to retain high levels of chemicals, even after washing. Most of us can only afford a few organic items, so opt for the organic versions of the high-chemical foods, including: apples, capsicum ,celery, grapes, nectarines, cherries, spinach, tomatoes, raspberries, strawberries, peaches, pears and potatoes.

Some foods that generally don't retain pesticide residue after washing include: asparagus, avocados, bananas, broccoli, cauliflower, corn, kiwifruit, mangos, onions, papaya, pineapples and sweet peas.

Digestion begins even before food enters the mouth, as the stomach prepares for its next meal. The aromas of food, thinking about food and the cooking process starts the cephalic phase of digestion, where the brain tells the stomach to secrete gastric juices in anticipation of the meal, allowing for better digestion and absorption of nutrients when food enters the stomach. Take time out to enjoy the cooking process and savour the food you are about to eat. Chew slowly, don't drink with meals and sit down to enjoy your meal.

While a juicy piece of steak provides a range of vitamins and minerals, it can often be hard for the body to digest. To improve the breakdown of meat products, include a serve of green leafy vegetables or pickle with your meal. Rubbing the meat with kiwifruit 30 minutes before cooking will also help tenderise the meat through an enzyme called actinidin, which breaks down protein fibres.

And remember to always chew your meat thoroughly before swallowing - the smaller the pieces are when they reach your stomach, the easier they are to digest.

Fruits in season in May and June include apples, avocados, custrad apples, dates, kiwifruit, lemons, limes, mandarins, nashi, navel oranges, pears, passionfruit, persimmons, pomegranates, pomelo, quinces and rhubarb.
Vegetables include Asian greens, beetroot, Brussels sprouts, broccoli, cabbage, carrots, cauliflower, celeriac, celery, ginger, fennel, Jerusalem artichokes, kohlrabi, leeks, mushrooms, olives, onions, parsnips, potatoes, pumpkin, silverbeet, swede, sweet potatoes and turnips.

Don't be put off by the price of organic chicken and eggs; when it comes to your health, it's worth it. See an organic chicken as more of a treat than an everyday expense - it's better to enjoy it once every two weeks and know it's good for you instead of eating poor quality produce every day.

In some countries carrots are used to clean up traces of uranium, heavy metals and all other toxins in the soil.
Even if you don't feel you can justify buying everything organic you should insist on buying organic carrots. Other vegetables to buy organic only garlic , broccoli and cauliflower.

Non organic produce should always be washed before consumption. Special washes are available from health food stores or simply wash with an organic dishwashing liquid.