Health and Nutrition Tips for 2011

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1 January Continue to exercise or start a new program. Exercise helps maintain your weight and keeps your metabolism working. If you need some support to consider hiring a personal trainer. Take a capsule of vitamin D as we do not get enough natural sunlight in the winter, unless you live in Hawaii!

2 February: Look how much food you eat. Although it is cold outside, and we yearn for heating food, weight can creep up on you in the winter, if you're not careful. Rent a nutritionist or health coach if you need some guidance.

lightly cooked vegetables such as kale, collard greens and Swiss chard are high in this time of year. They can be stir-fried with a little olive oil and some onions and garlic. These dark leafy vegetables provide our body with vitamins and minerals that we need.

3 March: Prepare for spring, begin moving beyond routine exercises. Go for a walk, jog or bike ride. Make sure to add whole grains in your diet every day. Whole grains are oats, millet, barley, brown rice and quinoa. Whole grains can be eaten for breakfast, just add fruit or nuts for a complete meal.

4 April: Think spring cleaning to clear your body of all heavy foods you eat during the winter. Cleaning does not necessarily mean post there are a number of options available, such as juice and vegetables are clean and pure Ayurvedic that allow you to eat very light meals.

5 May:. Add the spring vegetables (artichokes, arugula and peas) to your diet

6 June: Enjoy strawberries and other berries coming into season, and low sugar fruits that are high in antioxidants. Do not forget the sunscreen and make sure you use ones that have only natural ingredients.

6 June: Enjoy strawberries and other berries coming into season, and low sugar fruits that are high in antioxidants. Do not forget the sunscreen and make sure you use ones that have only natural ingredients.

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The Working Group on Environmental Protection publishes a list of the best sunscreens every year, you can find on their website at:

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8 August: hydrate, hydrate, hydrate ... The water is so important during the hot summer. Add lemon, lime or orange water for the turnaround. Try coconut water that is high in potassium. Coffee and tea without caffeine do not count as water, such as those for the dehydration of your body.

9 September: Peaches, pears, plums and apples are the end of the season. Apple is very easy to make and can be frozen for the winter, see my recipe below. As time begins to cool down it is time to prepare for the fall.

10 October: This is a great time hiking, go out there and see the fall foliage, or take into account the long bike ride. Begin to eat root vegetables, like parsnips, turnips, rutabagas, and sweet potatoes. Root vegetables keep us grounded sense of going from autumn to winter.

11 November: Autumn squashes are plentiful try one you had before as delicata, or kabocha. Most squashes can be cut into cubes and roast in the oven with some olive oil for 30-45 minutes. Squash is also great for making soups such as butternut and pumpkin soup.

12 December: You made ​​it through another wonderful year, celebrate your health. Focus on you and reduce stress, try meditation or yoga class. It is easy to gain weight from eating too much at holiday parties. Stick to healthy choices at home and at parties. Healthy snacks include carrots, celery sticks, mixed nuts, fresh or dried fruit, unbuttered popcorn.

recipe: Home made ​​apple

Apples are in season, but some people have trouble digesting apples because of their acidity levels. Cooking apples can be easily digested.

1 3-5 lbs apples. Mix a variety of apples for best flavor.
Second Peel and core apples, cut into quarters.
Third Put apples in a saucepan with 1 / 2 inches of water under a medium flame, cover with lid.
4th When the water starts to boil, remove lid and cook for 30 minutes until apples are tender.
5th Mash apples with fork.

Adding cinnamon to taste.