Health and Nutrition Tips for 2011

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

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

lightly cooked vegetables such as kale, collard greens and Swiss chard are great 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 we need.

3 March: Get ready for spring, start moving out of the exercise routine. 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 and 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 the heavy food we have eaten in the winter. Cleaning does not 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 in May. Add the spring vegetables (artichokes, arugula and peas) to your diet

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

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

7 . July: Enjoy award From: basil, tomatoes, peas, cucumbers, corn, cherries, blueberries and peaches. Eat lots of raw vegetables such as lettuce that are on your system cooler and easy to digest. Add some avocadoes for a source of health fats.

8 August: Hydrate, hydrate, hydrate ... Water is so important during the heat of summer. Add lemon, lime or orange twist on the water. Try coconut water that is high in potassium. Coffee and tea without caffeine do not count as water, such as dehydration on your body.

9 September: Peaches, pears, plums, and ends with its apple season. Apple is very easy to make and can be frozen for the winter, see my recipe below. As time begins to cool down the 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 feeling based on how we go from fall to winter.

11 November: Autumn squash are plentiful try one you had before as Delicata or kabocha. Most squash can be cut into cubes and bake 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: It can be through another wonderful year celebrating its 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 make them easier to digest.

1 3-5 lbs apples. Mix of different 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 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 a fork.

Adding cinnamon to taste.