The Magic of Spring

Spring is always an exciting season of the year, often characterized by “spring fever.” It is a season of growth and development in which plants are pollinated, animals emerge from hibernation and flowers burst into bloom. A feeling of hope and excitement returns, and people are ripe for change.

The spring fever that many people experience is the desire to grow and develop as individuals and to plan new adventures. Spring is a wonderful time to jot down exciting plans for the year and begin mapping out a strategy to make them happen.

A Time to Bloom

What does it mean to change? It means “to make different in some particular; to give a different position, course or direction to; to make radically different.” Spring alters the course of life and nature by renewing life, energy and hope. Use this time to plan necessary and energizing changes. Yet, even in your desire to change, be a bit cautious. Even though “change” can sound invigorating, you must always evaluate whether or not the changes you choose are what you really want and need.

With each change up for consideration, ask yourself:

• What is my intention in making this change?

• Is the timing right?

• Have I done the necessary preparation?

As destructive as a surprise freeze can be in spring, impulsive and self-serving changes in your life and surroundings can prove disastrous. Always consider the harmonious working of nature during this time of year and incorporate changes into the world around you lovingly and thoughtfully. Remember that the only person you can change is you. Instead of attempting to force change on those around you, let them bloom as they will, learning from your example, springing forward as they grow.

Cardio Training for Stress Relief

by Shirley Archer, JD, MA

If you want to improve your resilience against stress, cardio workouts may be the way to go. Regular aerobic training reduces the heart rate response to psychological stress more than either resistance training or no training, according to a study published in the journal Psychophysiology (2004; 41 [4], 552–62.

Forty-five sedentary, nonsmoking male and female participants aged 18–30 participated in aerobic training, resistance training or no training for 6 weeks. Outcome measures included blood pressure and heart rate, among other variables.

Researchers at the University of Maryland in College Park, Maryland, reported that participants in both the aerobic training and resistance training groups had lower systolic blood pressure levels than the group who did no training. Aerobically trained participants had lower heart rate levels during psychological stress after training than did either of the other groups.

The researchers suggested that since aerobic training can lower heart rate response to psychological stress, it may offer a protective benefit over the long term against an increase in the risk of coronary heart disease.

So, if you feel stressed, help yourself out with a short aerobic training session of walking, running, biking, swimming, or playing a sport. Not only will it help you feel less stressed, but it will help your heart and your body weight!

20 minutes a day, most days of the week (4-5 days) is all it takes to feel and look better. Now that the weather is getting nicer, it’s a great time of year to start adding in a daily walk or outdoor play to your schedule.

Dietary Guidelines Updated

After a lengthy process, the U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services released the Dietary Guidelines for Americans, 2010 on January 31, 2011. Developed every 5 years, the Dietary Guidelines have the goal of moving Americans toward a more healthful diet. The update incorporates existing scientific research on food, nutrition and health to prevent disease and battle obesity.

Here’s what has not changed: Americans don’t eat enough fruit, vegetables and seafood; and they eat too much sodium, solid fats, refined grains and added sugars. Taken as a whole, the Dietary Guidelines have two overarching messages: (1) balance calories to manage weight; and (2) consume nutrient-dense foods and beverages.

The 2010 update places a stronger emphasis on reducing consumption of particular foods and food components. Here is a brief summary of highlights that stand out from the previous recommendations:

• Reduce sodium to less than 2,300 milligrams (mg) per day, with an even further reduction to 1,500 mg per day for about half the population, including African Americans, all adults 51 and older, and those with hypertension, diabetes or chronic kidney disease.

• Consume less saturated fat by replacing it with unsaturated fats. Avoiding trans fat remains a key recommendation.

• Reduce intake of solid fats and added sugars.

• Limit intake of refined grains, especially those with added sugar, fat and sodium.

The new guidelines also recommend increasing consumption of certain foods and nutrients:

• Shift to a more plant-based diet. USDA food patterns, the DASH diet and Mediterranean-style eating are promoted.

• Increase consumption of seafood by choosing it in place of meat and poultry.

• Choose more foods that are rich in potassium, fiber,

  • calcium and vitamin D--all nutrients of concern in American diets.

  “Everyone has a role in the movement to make America healthy,” says the report, which emphasizes a coordinated, systematic approach to address our nation’s diet-related health problems. One chapter offers a number of strategies that can help create opportunities for all Americans to make healthier choices, including:

• creating local, state and national plans to achieve the Dietary Guidelines’ goals;

• increasing access to fresh produce and safe places to play;

• improving nutrition literacy, gardening and cooking skills;

• increasing health, nutrition and physical education in schools;

• partnering with the food industry to create and offer healthier foods, in smaller portions; and

• implementing the National Physical Activity Plan.

Despite such guidance, there are still major barriers that make it difficult for all Americans to eat well and maintain a healthy weight. The 2010 Dietary Guidelines go beyond individual behavior change and integrate the evidence into a Call to Action with the potential to address political and social factors that shape America’s food environment.

For the complete set of the new guidelines, go to www.DietaryGuidelines.gov.

Brenda Rule-Osburn, RDH,

Bodies Be Fit, President

Spring into Action!

Don’t spend another day inside! Get up and start moving with our Spring-time Coaching programs.

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Refer your friends and family to the Fitness Motivation Monitor.

Call: (505) 797-3778

Email: brenda@bodiesbefit.com