It’s March, which means it is National Nutrition Month®. The American Dietetic Association has several key messages to help us “Step Up to Nutrition & Health”:

1. “The food and physical activity choices made today - and everyday - affect your health and how you feel today and in the future. Eating right and being physically active are keys to a healthy lifestyle.”

Imagine if you made daily positive choices to be active and eat mindfully. What difference it would make in your life (your energy, health, vitality, confidence, endurance, and waistline) over the next year? What about the next five years? On the other hand, what difference would not making these choices have on your life?

2. “Make smart choices from every food group. Give your body the balanced nutrition it needs by eating a variety of nutrient-packed foods every day.”

The government updated the food pyramid in 2005 with the understanding that “one size doesn’t fit all.” Visit www.mypyramid.gov if you have questions about the recommended nutrients to meet your body’s nutritional needs.

3. “Get the most nutrition out of your calories. Choose the most nutritionally rich foods you can from each food group each day - those packed with vitamins, minerals, fiber and other nutrients but lower in calories.”

Depending on your “nutrition I.Q.” this may be easier said then done. Start simple. Research to find a few nutrient dense foods (like spinach and blueberries) that you enjoy and finds ways to incorporate them into your daily fare.

4. “Find your balance between food and physical activity. Regular physical activity is important for your overall health and fitness plus it helps control body weight, promotes a feeling of well-being and reduces the risk of chronic diseases.”

Exercise really is the “magic pill.”

5. “Play it safe with foods. Prepare, handle and store food properly to keep you and your family safe.”

Visit www.fightbac.org for information on how to properly clean, separate, chill, and cook your food safely.

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Have you ever considered the financial benefits of exercise? A USA Today article focuses on just that: companies are putting their money into wellness, knowing it will pay big dividends.

One company, ACIPCO, was reported to spend approximately $600,000 a year for wellness, saying that their return is double what they spend. How? Through savings in productivity, health care costs, and the onset of chronic illness.

Lest it appear only companies reap benefits, an ACIPCO spokesperson is quoted as saying, “… these programs have enhanced individual quality of life at our organization, which means a lot. It really is worth it." The article also quotes an employee of ACIPCO saying, "You get so much from working out that money can't buy. You can buy medicine, but not health."

Amidst all the arguing in today’s world about who should pay for what when it comes to health care, it’s good to know we all agree on one things. Wellness pays!

USA TODAY. McLean, Va.: Aug 1, 2005. pg. A.1 “Companies step up wellness efforts; Rising health costs provide incentive to promote healthier employee lifestyles.”

To your health,

Heather Moreno
PeopleFit USA , President

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Chances are, if you don’t have asthma yourself, you know someone who does. Asthma is one of the most common diseases in children and adults. Symptoms of an asthma attack include shortness of breath, coughing, wheezing, and chest tightness. This is caused by a constriction of the muscles around the air passages, a swelling of the mucosal cells in the airways, and a buildup of mucous.

Nearly 80 percent of asthma attacks happen during exercise or exertion. This is known as exercise-induced asthma (EIA). Some people only have EIA, while others have attacks at rest as well. EIA can be brought on for various reasons, but it is often caused by breathing cold, dry air during activity.

Ironically, studies show that regular exercise can actually decrease the number and severity of exercise induced asthma attacks. How can this be? Improving fitness through exercise helps to decrease your ventilatory requirements for movement and activity. In other words, as you become more fit, you can work harder with less demand for oxygen.

Before you jump up and run a marathon, you need to check with your doctor and get clearance to start an exercise program. You should begin with exercise such as walking, cycling, or swimming. Avoid upper body exercise such as arm biking because it may be too strenuous on your lungs. Start slowly and build your fitness up gradually.

Here are more exercise guidelines for asthma sufferers:

• If you use an inhaler, carry it with you at all times.

• If you have asthma symptoms during exercise, decrease the intensity.

• Drink plenty of fluids before and during exercise.

• Use a longer, gradual warm-up and cool-down for each session. 15 minutes each is generally recommended.

• Exercise indoors when the outdoor temperature is very high or very low, during a time of high pollen, or high pollution.

• Use a face mask to warm up inhaled air and keep it moist.

• Slowly increase exercise intensity over time.

• If needed, split your exercise time into two to three, ten-minute sessions during the day instead of 20 to 30 minutes straight.

• Work up to 20 to 45 minutes of exercise each session, three to four times a week.

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"My exercise program used to consist of an easy ride on the stationary bike once or twice a week - needless to say this was not getting me the results I wanted. I needed help and I knew it! But I didn't want to go back to an in-my-face fitness trainer at $70+ an hour who could not help me with the complete package: an overall program to help me reach my goals.

The PeopleFit USA Custom Fit Coaching Program is different - while I was often encouraged to exercise more or harder, it was within reasonable boundaries. I liked that my personal coach made suggestions appropriate to me as an individual. As I am more of a couch potato, she suggested trying (just trying - no huge commitment!) one class at my gym or an exercise video instead of training for a marathon. At the gym, my trainer just wanted me to do more and work harder, using what seemed to me like a pre-set list of exercises that didn't really fit me personally.

The PeopleFit USA program taught me what I needed to do with my exercise program to start seeing results. I now exercise far more - three to four times per week on average, compared to my previous one or two. I received a lot of education on a variety of fitness topics and how to apply that information to my specific situation.

The personalized approach and the forgiving spirit were critical to the program. I was taught to forgive myself and move on if I blew it with exercise or eating. This way I didn't just throw up my arms and give up.

After the program I was thrilled to learn that my blood pressure, which my doctor said had been steadily rising this last year, is now at a very good level. And, my weight and body fat are moving in a downward direction for the first time in two years. This is great progress - and I am confident that I can keep it up.

In my experience, this program was far more reasonably priced and far more personal than a gym trainer. I absolutely recommend this program to anyone who needs help with their fitness program."

Victoria Heidelman
Hospital Volunteer Services Director

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