'The eatwell plate shows the different types of food we need to eat - and in what proportions - to have a well balanced and healthy diet' 8Vitamin D is a critical part of the diet and it can be found in oily fish (not white fish) and eggs etc. Taking a Vitamin D supplement is a good idea, particularly for those who never eat these foods and rarely expose themselves to the light of the day in summer, or maybe suffer from depression S.A.D. (a supplement can be essential for many during the winter months). Vitamin D depletion can cause depression in itself. Adding Turmeric to sauces and gravies can help the prevention of dementia or forgetfulness. Ginkgo Biloba and coconut can also be useful to help improve memory. Coconut can be used by the brain for fuel without the use of insulin. Try macaroons, Bounty Bars (yes, a little chocolate is included here happily), plain coconut, coconut drinks or a Korma Curry. This is particularly a good idea if you are diabetic or have a Metabolic Syndrome. DID YOU KNOWOmega 3 fatty acids have numerous benefits for the body, for example they help for better transportation of messages in and out of the cells in your body. I would recommend a regular mix of oily fish, walnuts and flaxseed. This can be easily achieved and my personal favourite is to add tablespoonful of ground flaxseed and "The ability to concentrate and focus comes from the adequate supply of energy from blood glucose to the brain"AND....Goji berries to porridge or live yoghurt for breakfast with a few mixed berries.To help keep bones strong it is important to maintain adequate Vitamin D intake and to have some Calcium (it is particularly beneficial if you have calcium in the evening!). Soya sauce, soya bean curd, sauerkraut, live yoghurt and blue cheeses are good for Vitamin K2 which is also needed to keep bones strong. Click on the following link for fact sheets on healthy eating:http://www.bda.uk.com/foodfacts/index.htmlWorking Together as OneSPRING2012

9Get fit for freeThe secret to getting fit for free is to use every opportunity to be active. Armed with a bit of get-up-and-go and good planning, you can be fitter than ever without spending a penny.NHS Choices have enlisted the help of top fitness experts to help you explore new ways and places to exercise for free. Walk everywhere Walking is underrated as a form of exercise, but it's one of the easiest ways to get more activity into your day, lose weight and become healthier. Couch to 5K Couch to 5K (C25K) is a free running plan developed to help absolute beginners get into running. Please find articles on Walking and Running in our previous "Working Together as One" magazine by clicking here.Cycle to work Rediscover the truly invigorating and liberating experience of riding a bike and boost your health in the process. Park games Remember the games you used to play in the playground? Games like "hide and seek", "it", "stuck in the mud" and "cowboys and Indians" aren't just good fun, they're an excellent workout too. Home exercises Burn calories, lose weight and feel great with our 10-minute home workout routines:6-minute warm-up, 10-minute home cardio workout, 10-minute home toning workout, 10-minute legs, bums and tums home workout and stretching after exercising. Skipping If you've not used a skipping rope since your school playground days then now's your chance to rediscover how fun and beneficial skipping can be. Trim trails Trim trails (also known as fitness trails or activity trails) are made up of simple pieces of exercise equipment, such as parallel bars, leapfrog blocks, dotted around parks, recreation areas or alongside cycle routes. Green Gyms Improve your health and the environment at the same time with the outdoor alternative to the gym. Work up a sweat digging, planting, lopping and path-clearing at one of 95 free Green Gyms around the country, run by the British Trust for Conservation Volunteers (BTCV). Outdoor gym Research by the University of Essex shows that exercising outdoors boosts people's physical and mental health more than going to indoor gyms, even in winter. With this in Working Together as OneSPRING2012