Wellness and Fitness-National Nutrition Month-March 2016
Wellness and Fitness-National Nutrition Month-March 2016

March is National Nutrition Month

March is National Nutrition Month! This year’s theme is Savor the Flavor of Eating Right, which is a reminder to take time to enjoy food traditions and appreciate the pleasures, great flavors and social experiences that food can add to our lives, according to the Academy of Nutrition and Dietetics. 
“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 at UAMS. “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:
If you are in need of Nutritional Counseling, you can read more about our Outpatient Program here: UAMS Outpatient Nutrition Clinic 
For UMR nutrition counseling, employees can visit the Nutrition Clinic yearly with no referral necessary. To schedule an appointment, 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.

Activity Level

Steps

Time

Distance

Sedentary

0-5,000

20 minutes or less

Less than one mile

Low Active

5000-7499

20 - 30 minutes

1-2 miles

Somewhat Active

7500-9999

30-45 minutes

2-3 miles

Active

10,000-12,500

45-60 minutes

3-4 miles

Highly Active

12,500 or more

60  minutes or more

4 or more miles

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!

Events in Arkansas
March

11

Cow Paddy 5K/1K 

6:00 p.m. - 7:00 p.m. 
Gulley Park, Fayetteville

12

Chase Race and Paws 2M/1M

8:00 a.m. – 10:00 a.m. 
Simon Park, Conway

12

PCLS Race For Literacy 5k/10k Walk/Run &
Kids Fun Run

8:00 a.m. – 10:30 a.m. 
Russellville Junior High

For more events in Arkansas, visit Arkansas Outside.
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