The cereal aisle is a minefield and, last weekend, I blew my leg off with the help of a leprechaun. That’s a little graphic for Lucky Charms; but, you get the idea.

I wasn’t really eating Lucky Charms – I had Kashi’s Heart to Heart Oat Flakes & Blueberry Clusters. The whole box. Yes, I ate the whole box in two days. It’s only 1400 calories for that whole box, true; but, it’s hardly a balanced diet now, is it?

Mine number one for cold cereal is the convenience of it. When I’m tired or just don’t feel like cooking, it’s so simple to just reach on top of the refrigerator, grab the box, pour a bowl of it, top with almond milk and dig in. It’s so much easier to pour that bowl than it is to actually cook a meal, right? However, as I’ve learned in all of my research, our healthiest diets come from enjoying a wide variety of foods that give us a wide variety of vitamins and minerals. Cereal just doesn’t do that. And, did you notice how there was no mention of measuring an actual serving there?  That’s mine number two.

One serving of the Kashi cereal has 200 calories. Not bad, right? Well, a serving is one cup. One. Cup. Measure that out. It’s not much, is it? Even using the little rice bowl from my sushi set, it doesn’t come close to looking like a very filling breakfast, much less feeling like one. And many cereals with purportedly low calories per serving have an even smaller serving size. Be sure to check the ingredients on those low calorie options, too. Many of them are loaded with mine number three.

That, of course, is sugar. They may call it sugar, cane syrup, corn syrup, sucrose, fructose, dextrose, or many other things; but, at the end of the day, it’s sugar. Consuming refined sugar in foods sets me (maybe not you, but certainly me) up for cravings about 30 minutes after I’ve eaten, regardless of how filling the package says the cereal is. And that’s mine number four.

It’s the marketing. Gluten free. Whole grains. News flash: neither claim translates to “good for you.” Gluten free is necessary if you have gluten sensitivity or celiac disease; however, if you don’t, it’s meaningless. It’s the new buzz phrase. And remember, taffy, Rice Crispie treats, Tootsie rolls, and hot fudge are all also gluten free. As for cereals made with whole grains, sure, there are all kinds of healthful options – options like Cheerios or Special K. Or, there are other options like Lucky Charms, made with whole grains (and marshmallows), Cinnamon Toast Crunch (that actually leaves sugar in the bowl) and let’s not forget Fruit Loops (there’s just so much to say there that I can’t even start).

Now, if you’re one of those people who can actually keep a box of cereal until it goes stale, then you’re the Eisenhower of breakfast cereal. I tip my hat to you on account of I’m more along the lines of Hoover – the vacuum, not the president. If a box of cereal lasts three days in my house it’s because I was out of town for two of them. But, if you don’t require adult supervision, then cold cereal is a great, occasional breakfast option. If you’re like me, it’s probably best to leave the box on aisle two.

After all, what’s the point in engaging in cold cereal war when you know you’ve already lost?

Growing up, I worked at Wall Pool in Brookhaven, MS, for more summers than I care to think about. The town itself was on the small side; but, there was nothing small about that pool. Olympic and a half long, Olympic and a half wide, the thing was a monster built a million years ago. Okay, so maybe not a million, but I remember taking lessons in its frigid water when we moved to the town in 1969. I was tiny, but I remember the cold water and my teacher, Mr. Leonard whose swim trunks were white with different colored handprints all over them.

Anyway, the important thing here is that the water was FRIGID. That whole gigantic volume of water was fully filtered every thirty minutes which kept it extremely cold. After a couple of cloudy, rainy days, it would take your breath away to dive into; but, that was the only way to get in. If I tried to ease in, it just prolonged the torture. I dove in, took the shock and got it over with.

I thought about that as I wrote yesterday’s piece on changing food choices and eating habits. That’s one thing I could not have dived right into. I had to take some time to get used to the water.

Sunday morning, I met my friend Mark at his house so that we could carpool to where we were meeting friends to go kayaking. He had made breakfast before I arrived – cinnamon rolls, sausage, biscuits and sausage gravy. None of which I could eat. I’d eaten breakfast before leaving home; but, I still felt like a weirdo refusing the rolls and biscuits, “No, thanks. I haven’t eaten bread in a few weeks.” “Sausage? Thanks, but I haven’t eaten animal protein, either. ” Finally, he just pointed to the coffee pot. “Um, well, you see, I haven’t had caffeine in ….”

How different from when I first began The Big Reduction!

When I first began, I ate no meat on one day of the week – but I probably had eggs even on that day, I don’t remember. One day, I ate only fish; but, the other days, I ate whatever meat I wanted – beef, pork, chicken, turkey, whatever. I just watched my portions. I could no more have gone three weeks without animal protein then than I could have run a marathon! I still can’t run a marathon; but, I’m doing just fine without consuming animal protein.

I started my journey by reducing my meat and wheat intake and by increasing my non-starchy vegetable intake. I concentrated on getting the most nutrients I could for every calorie I consumed. I stayed full, reduced cravings and felt healthier almost immediately. As time has gone by, I’ve reduced my meat and wheat intake still further until, now, it’s almost non-existent. However, I don’t necessarily advocate that for everyone.

As I’ve said before and will say again (I’m sure): listen to your body. Get the highest number of nutrients you can for every calorie you ingest. Limit or eliminate empty calories; but, (and here’s the really important part) craft a menu and food regimen (I refuse to use the word “diet” here) that works for you. Adopt it at a pace that you can live with; but, start it.

If you can take the plunge all at once, more power to you and go for it! However, if you’re like me, you’ll need to ease your way into a thoroughly healthful plan.

You’ve got to get used to the water first.

Saturday morning, I was reminded that it’s late summer and time for some of my very favorite fruit – natural grapes! At the farmers’ market, I picked up some Concord grapes and at the grocery store I got scuppernongs. Mmmmm!

Of course, you are familiar with Concord grapes. They mass produce jelly and juice with those. But have you ever just eaten one? I took frozen ones kayaking on the Buffalo River yesterday and just popped them in my mouth along the way. They were like bite-sized popsicles. Fantastic! Each cup of Concord grapes contains about: 62 calories, .3 g of fat, 2 mg of sodium, .8 g dietary fiber, 15 g of sugar (for a total of 15.8 g of carbohydrates), .6 g of protein, 12.9 mg of calcium and 175.7 mg of potassium. They are also a good source of the phytonutrients polyphenols – the antioxidants that help minimize damage from LDL cholesterol and help keep your arteries clean, clear and flexible.

Scuppernongs are bronze muscadines native to the southeastern United States. In Middle Tennessee, they come from Paulk Vineyards. And if you haven’t tried them, you need to remedy that this season. They are so yummy! They taste a lot like white grape juice – both sweet and tart. One cup of scuppernongs contains about: 68 calories, .5 g of protein, .4 g of fat, 3 g of dietary fiber, 1 g of soluble fiber, 9 g of sugar (for a total of 12 g of carbohydrates), 5 mg of sodium, 17 mg of calcium, 163 mg of potassium, 5 mg of magnesium, 7 mg of vitamin C.

Muscadines also come in a dark-skinned variety. At Mississippi State, the dairy science department uses them to make the most heavenly iced cream – muscadine ripple. I get a cone of it every time I visit the university. Seriously – Paradise on a cake one. The enology department makes juices (which you can buy) and wines (which you cannot) from the native grapes. In Tennessee, there are wineries that both make and sell wines they produce from dark-skinned muscadines. Those little fruits have different benefits. One cup of them contains about: 76 calories,  .5 g of protein, .4 g of fat, 3 g of dietary fiber, 1 g of soluble fiber, 11 g of sugar (for a total of 14 g of carbohydrates), 7 mg of sodium, 24 mg of calcium, 167 mg of potassium, 5 mg of magnesium, 6 mg of vitamin C.

The skins of these grapes are actually pretty tough, making the grape resistant to pests, disease and fungi. Both varieties of muscadines contain just loads of antioxidants which are primarily found in those tough skins; so, be prepared to chew away!

Be aware that all of these grape varieties have seeds. But, you know what? There are a lot worse things than grape seeds, particularly when you consider some of the research that shows the nutritional value of those seeds. And, after you’ve tasted these and realize how much more flavorful they are than seedless grapes of any kind, you won’t mind the seeds a bit! The seedless grapes are sweet and good, I’m not denying that; however, Concord grapes, scuppernongs and muscadines have fuller flavors. Once you taste them, you’ll know.

Hybrid, seedless grapes are good for the rest of the year; but late summer is naturally grape!