There is a lot of pressure out there in the way of food studies, telling us all of the things we are doing wrong. They tell us we are overweight and undernourished. That we have reasons to be suspicious of what we eat, and the places that produce it. That the chemicals, sweeteners, oils and grains that make up our diet are sabotaging our health. In addition, there is a terror of information to suggest that the agencies put in place to protect us have failed miserably, and so we are left to sort things out for ourselves.

In the coming year, you will consume approximately one ton of food. Some of that will be on the run.  But you can choose to think about your food choices. You can choose to eat organic food at home, for instance, and eliminate ingesting pesticides and chemicals that are a risk to your health.

Moving away from processed snacks made with corn, wheat and saturated or hydrogenated oils will lessen your risk of arterial build up and associated diseases. Replacing deep fried foods with fresh or baked, and staying away from anything artificial, or foods that have words on the label you don’t recognize or can’t pronounce, will reduce the number of potential toxins you ingest. Look for sweeteners that are naturally occurring–the less tampering the better.

The really good news is you can affect the way in which companies approach the products on your supermarket shelves and restaurants you frequent. Let the vendors you support know you care about what kind of food you are buying and eating.

Everyone eats on the run sometimes, but by supporting clean, healthy products in the grocery and at take-outs, you are reversing the pressure, and helping to create a better food culture for everyone.

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The idea of escaping to a South Sea Island paradise and relaxing under a coconut palm has long been envisioned as an antidote to the stresses of modern living.

But while we might not be able to just pick up and head for such an alluring spot, there’s one thing about this idyllic vision that is readily available to us – and could make us a lot better able to withstand the pressures and unhealthy influences to which we’re all regularly exposed.

I’m talking about the phenomenal fruits produced by that tree that far too many of us seem to be missing out on.

Why more people don’t take advantage of the awesome attributes coconuts have to offer is a mystery. Whether shredded and used as a topping for various dishes and desserts or pressed into an oil for cooking, you simply can’t find a more beneficial health food than the “white meat” found inside of those shaggy shells.

For one thing, coconut is high in lauric acid, which is anti-bacterial, anti-viral and anti-fungal, so it’s a strong immunity booster.

Coconuts and coconut oil are also a major source of “healthy” saturated fat, which studies have found reduces LDL, or “bad” cholesterol, along with triglyceride levels and increases HDL, or “good” cholesterol. In fact, the Pacific islanders for whom coconut is a staple, are known to have an extremely low rate of heart disease. A study of two groups of Polynesians living on atolls, one of whom gets over 60% of its caloric energy from coconuts, found that “vascular disease is uncommon in both populations and there is no evidence of the high saturated fat intake having a harmful effect in these populations.”

Now, at this point you might be scratching your head and recalling something you might have heard about coconut oil being hazardous to your heart. And, yes, for a number of years, that was the reputation it had.  But it turned out to be a “bad rap” caused by the fact that the coconut oil once used in studies was actually a partially hydrogenated variety, which produced artery-clogging transfats now known to be a major culprit in the development of heart disease.

Of course, at the time, nobody was looking at that – instead, they were using the studies to “prove” the faulty hypothesis that the saturated fat in the oil was responsible.

In addition, coconut oil produces medium-chain triglycerides (MCTs) that the digestive process converts into ketone bodies, which, by serving as an alternative energy source for the brain, is believed to help those suffering from Alzheimer’s (a theory backed up by research). And by increasing energy expenditures, those MCTs can also help reduce abdominal fat, as studies with overweight men and women have shown.

But not all coconut oil is created equal, and to get the most benefits, you should look for organic, unrefined extra virgin coconut oil.  This is the kind experts are increasingly recommending be used in cooking, since its single-bond saturated fat molecules don’t break down into undesirable compounds under high heat.

And if you like the taste of coconut (and what’s not to like?), you’ll love the added “healthy” flavor it imparts to all your favorite recipes – a little bit like the taste of paradise.

Ever have one of those days — you’re busy, you’re tired or you just aren’t in the mood to cook?  Me, too.  I guess most of us do.  But just because you’re not in the mood to spend a heavy portion of your evening preparing dinner is no reason to give in to the urge to drive-through.  You can have faster food at home.

Try this recipe for Easy Cast Iron Skillet Chicken Dinner.

The lemon, garlic and herb flavors of this recipe are reminiscent of the Greek-style chicken and lemon potatoes my great-grandmother used to make. I promise, this recipe takes minutes to prepare and will please even your pickiest eaters.

Here’s what to do: On your way home from errands/dance lesson drop-off/work/whatever, pick up a pre-cooked garlic and herb flavored deli-style chicken, 1 pound of fingerling potatoes and 2 large lemons. You’ll also need a large cast iron skillet, olive oil, salt and pepper.

Heat oven to 375 degrees.

Rinse potatoes and cut each into 4 pieces. (I half them and then half again, so they end up being 4 pieces of about 1 inch each.)  Add potatoes to a bowl and drizzle with olive oil. Sprinkle with salt and pepper.

Next, using the heal of your hand, roll lemons on counter top several times to break up pulp, then microwave for 30 seconds.  (This process softens the lemon and allows more juice to come out when squeezed.) Cut each lemon in half and squeeze juice over potatoes. You should get about 1/2 cup of juice. Stir to combine and allow to sit while you prepare the chicken.

Take a sharp knife and cut through the breast of the chicken, cutting through to the backbone and separating into 2 halves. Use knife to remove backbone and tail, if desired. Put chicken halves into cast iron skillet, skin side up.

Stir potatoes, then spoon them into the skillet around the chicken.  Pour juice and oil left in the bowl over the whole thing, making sure to get some of the liquid on the chicken. Cover loosely with foil and put in oven for about 20 minutes, or until potatoes are fork tender.  Serves 4 hearty eaters. Goes great with a green salad, especially if you sprinkle a bit of feta on the salad.

And there you have it!  In about the same amount of time it would take to pick up fast food, you have a delicious and healthier dinner your family will love.