To optimize the available nutrients from fruits and vegetables, it is best to consume when in season. Here is a list of seasonal fruits & vegetables for the months of August through to December.

August:Vegetable: artichoke – bean (broad + runner) – carrot – cauliflower – celery -cucumber – corn – eggplant – leek – lettuce – mushroom – onion – peas – potato – radish – spinach – summer squash.
Fruit: apricot – blueberry – cantaloupe – cherry – fig – kiwi – peach – plum – raspberry – strawberry – tomato – watermelon.

September:
Vegetable: artichoke – bean (French + scarlet) – cabbage – carrot – cauliflower – celery – cucumber – endive – herbs – leek – lettuce – mushroom – onion – parsnips – peas – potato – pumpkin – radish – salads (variety) – shallot – turnips.
Fruit: apricot – blackberry – fig – gooseberry – grapes – peach – pear – plum – raspberry – strawberry – tomato.
October:
Vegetable: artichoke – broccoli – cabbage – cauliflower – celery – endive – leek – onion – parsnips – peas – potato – radish – salad – shallots – spinach (winter) – sweet potato – truffles – turnips – pumpkin – winter squash.
Fruit: apple – cranberry – fig – grapes – pear – plum – tomato.

November:
Vegetable: jerusalem artichoke – beet root – broccoli – cabbage – carrot – celery – endive – herbs (variety) – leek – lettuce – onion – parsnips – potato – salad (variety) – spinach – sweet potato – turnips – winter squash.
Fruit: apple – cranberry – date – fig – orange – pear – tangerine – tomato.

December:
Vegetable: jerusalem artichoke – beet root – white and purple broccoli – cabbage – carrot – celery – endive – herbs (variety) – leek – lettuce – mushroom – onion – parsnips – potato – salad (variety) – sweet potato – spinach – truffles – turnips.
Fruit: apple – cranberry – date – grapefruit – orange – papaya – pear – tangerine.

I didn’t include the banana, because it’s imported therefore – always in season. Buying and home freezing produce when in season can extend its availability.
Enjoy!

Here are 12 tips to get more exercise into your day:

1. Strengthen your arms – Lift a phone book overhead – 10 times
2. Tone your legs – do leg kick backs as you prepare dinner – 10 times each leg
3. Tone your derriere – contract + release (15 times) while on a train journey
4. Tone your glutes and legs – Squat at your desk or in the loo – 10 times
5. Strengthen your back – do a spinal rotation – as you reach for the alarm
6. Prevent rounded shoulder – Pectoral stretch against the door frame – 5 secs
7. Stretch your calves  – soften your knees until you feel a stretch – while you queue – 5 secs each calf
8. Sit tall – glue your navel to your spine to improve your core/posture – 10 seconds

Increase your cardio

9. Walk briskly to/from work
10. Get off the tube 2 stops early
11. Take the stairs
12. Mix social and exercise, meet a friend for a run

Children who are hyperactive, suffer from mood imbalances (frequent crying spells) have difficulty sleeping or experience fluctuations in energy & concentration can positively benefit from proper nutrition.

5 tips to impact a child’s energy levels:

1. Remove all forms of refined sugar (candy, chocolate, cakes). These foods can unbalance a child’s blood sugar levels, this have a negative impact on energy.

2. Eat complete meals at each sitting, to include fruit and vegetables, carbohydrate (rice, bread, pasta) and a protein (cheese, fish, poultry, lean meats, egg). This will elevate overall nutrient status.

3. Identify food allergies or intolerances. Wheat and dairy are often culprits.  Look for symptoms such as a bloating stomach.

4. Avoid artificial colourings and other additives as best you can, these contribute to the body’s toxicity level. Benzoates (E210-E219) = found in some applesauce, soft drinks, chocolate, icing and Aspartame (artificial sweetener) = diet/sugar-free/no sugar added products; are 2 of many such additives.

5. Always aim to eat foods that are in their most natural state. Avoid processed food as best you can. This will ensure that your child receives the optimal nutrients.