Your health: 10 things to do in July

6. Make these spinach recipes
Eating spinach regularly is a top recommendation from nutritionists, and for good reason: it's high in fibre, antioxidants and a number of vitamins and minerals, including folic acid and vitamin K. It's best when freshly picked, so now's the time of year to get optimal nutrition out of this leafy green. Try the following recipes to get more spinach in your diet:

• Polenta with Sautéed Spinach and Red Peppers
• Apple and Spinach Salad with Cheddar
• Sesame Fish on Spinach

7. Take a mini vacation
Need a break, but don't have the time or cash to really get away? You can still give yourself some time off without leaving town -- just book an afternoon or day to take a mini vacation. Whether it's by yourself, as a couple or with the whole family, some planned time off will help you cut stress and get happier. Try going for a hike or bike ride, visiting your favourite local museum or sitting in a local park with a good book -- just make sure to promise to ignore your mile-long to-do list while you're away, and if you can, leave the cellphone at home.

8. Volunteer
When you give a little, you get a lot, research says: a 1999 study from the University of Michigan showed that seniors who volunteered had increased longevity over those who didn't. Find a cause you care about and give a little time -- even an hour a week can make a big difference. Busy with the kids? Consider volunteering as a family -- you'll reap the benefits while bonding with your children at the same time.

9. Eat more broccoli
Broccoli really is a wonder vegetable -- not only have it and its cruciferous cousins like kale and cabbage been shown to fight cancer, but "a broccoli-rich diet may also lower the risk of heart disease and stroke, protect brain and eye health, and kill the type of bacteria that causes stomach ulcers," note Liz Pearson and Mairlyn Smith, authors of Ultimate Foods for Ultimate Health (Whitecap Books, 2007). Pearson and Smith recommend eating broccoli raw or lightly steamed for the best health benefits, and note that there's nothing wrong with a bit of cheese sauce on top, especially if it makes kids eat more of the good green stuff.

10. Stay cool
July can be hot -- make sure not to overheat while you're enjoying the first full month of summer. If you have air-conditioning, take special care to keep bedrooms at a comfortable temperature at night so everyone can sleep well and give their bodies a break from the heat. No A/C? Click here to read about easy ways to cool down in the summer.

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