“Being mindful about choosing a diet
that is rich in nutritious and flavorful foods is only one piece of the puzzle; it’s just as important to enjoy the social interactions, memories and experiences associated with eating,” says Mandy Tennyson
, R.D., L.D., registered dietician
. “Nutrition plays a positive role in healthy lifestyles, leading to improved quality of life and lower health care costs.”
Check out these videos from Eatright.org:
For UMR nutrition counseling, employees can visit the Nutrition Clinic yearly with no referral necessary. To schedule an appoin
tment, call Charla at 526-6990 ext. 8634.
Walking in to Spring
By: Adam Carter
B.S. Exercise Science and
American College of Sports Medicine Certified Personal Trainer
Walking offers many health benefits including decreased blood pressure and extra calorie expenditure to encourage fat loss. It has the added bonus of being a natural and instinctive movement of the human body. Engaging in a 20-minute walk has been shown to reduce levels of stress and anxiety. Most importantly, it is simple to begin a walking program and does not have a steep learning curve or require the expense of a gym membership. If needed, buy a good pair of supportive shoes and get started.
There are three primary ways to measure the effort of a walking program— amount of time spent walking, distance walked and total steps taken over the course of the day. The American College of Sports Medicine offers the following guidelines for using walking to gauge physical activity.
Keep in mind that these numbers are cumulative over the entire day. Small amounts can add up to big numbers over time. Using a pedometer or fitness tracker is an excellent way to keep track of progress without having to think too hard about it.
For most people, walking 10,000 steps, or, 4-5 miles per day will be necessary for fat loss. Work towards this by wearing a pedometer or fitness tracker for one week. After one week calculate the average steps taken per day. Make it a goal to add 1,000 steps every day until the daily average reaches the 10,000 step mark or four-mile mark.
In addition to walking over the course of the day, going for a walk outside may be required to reach your steps goal. Start these walks with a goal of 20 minutes. Every week add 5 minutes to the walk until the walks last 60 minutes.
Spring is coming to the Natural State, get out and enjoy the beauty while walking into better health.
Happy Spring Everyone!