Your health: 10 things to do in July

July is here and summer is in full swing. Don't forget to take care of your health this month -- here are 10 suggestions to keep you and your family in top form.

1. Feast on tomatoes
Forget the mealy, flavourless specimens you saw in the winter -- now's the time for including deliciously juicy in-season tomatoes in every meal. Slice them into salads and sandwiches, puree them into soups or cook them up in sauces -- no matter how you prepare them, you'll be adding the taste of summer and tons of nutrition to your meals. For the best colour and flavour (other than those out of your own garden), search for local varieties that have been picked when ripe -- farmer's markets are a great place to start.

2. Work out in the water
If the heat of summer makes you too lethargic for your regular fitness routine, take it to the water for a refreshing change. Laps in your local pool are a good place to start, or try signing up for a water-based fitness class -- water aerobics is a great low-impact cardio workout for everyone, young or old.

3. Start a food diary
While some people have mastered the skill of eating in moderation and skipping unhealthy snacks, for most of us, resisting the temptation to eat all the food in front of us is a challenge -- and remembering how much we've eaten can be near impossible. Make it easy for yourself by starting a food diary and tracking your food and beverage intake. Write down everything for a set amount of time -- a week is a good start -- and use the information as a tool to help you spot your weaknesses and improve your eating habits.

4. Season with salsa
Cutting back on salt, fat or sugar can be a challenge when you're used to eating them regularly -- food can taste flavourless when it's lacking your normal seasonings. To keep your taste buds excited, add spice with hot sauce or salsa. Soup, sandwiches, baked potatoes and grilled chicken or fish will all taste better -- and hot sauce and salsa deliver loads of flavour for minimal calories.

5. Try tai chi
If you need a new way to stay fit and have fun, tai chi may be just what you're looking for. "Studies have concluded that practising tai chi for 30 minutes, three times a week, for at least three months can slow bone loss in osteoporosis, lower blood pressure, lessen anxiety, improve sleep, increase functional mobility and balance, enhance circulation and improve one's cholesterol profile," notes Dr. Maoshing Ni, author of Secrets of Longevity (Chronicle Books, 2006). The International Taoist Tai Chi Society offers a listing of centres across Canada that will help you get started.

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