Balancing Heart Health and Candy Hearts in February

Is it cruel fate that brings together American Heart Month and Valentine's Day? In a month devoted to heart health and candy hearts, how can we celebrate both at the same time? Is it cheating on one to celebrate the other? The American Heart Association is pleased to say that you can enjoy both. You can enjoy an occassional treat, in moderation. Just balance what you eat with how much you move. Just so it's clear, the American Heart Association highly recommends that you avoid foods high in added sugars, sodium and saturated and trans fats; but Valentine's Day only comes once a year. If that's the day that you choose to to indulge, then enjoy it but remember to balance it with smart choices including fruits and vegetables and physical activity during the rest of the week. Here are a few other things to keep in mind when celebrating Valentine's Day: Note the serving size. A couple of pieces of candy? OK. The whole box? Not so much. Split something with your Valentine - like ordering one milkshake and two straws. Make a date to get active. Pick a fun physical activity such as indoor rock climbing, ice skating or rollerskating. Be silly and run around a playground.  Or go somewhere that requires lots of walking, like an amusement park or an outdoor festival. Parking in the farthest spot from the door also counts, as does anything else that gets you moving more and sitting less. Limit the booze. Strawberries and champagne are so romantic. A one-glass limit is best for women. A single serving of alcohol is one 12-ounce beer, 4 ounces of wine or champagne, 1.5 ounces of 80-proof spirits, or 1 ounce of 100-proof spirits. Enjoy a candle-lit dinner at home. Preparing food yourself is the best way to make sure the good stuff (fruits and vegetables) is in your meal and the unhealthy stuff (salt and added sugars) is limited. Your loved one will appreciate your extra effort, and it's nice to avoid the Valentine's Day crowds. Get some menu ideas at www.heart.org/healthyrecipes.

Is Sugar Toxic?

Doesn't this picture portray what happens in your head when you think about sugar?! If you're like me, you get excited and happy thinking about dessert or something sweet. This picture just makes sugar looks so delicious. But this is a LIE! Don't believe it for one second that sugar will make you feel better because honestly it is like a drug to your body. There is research that proves your brain responds to sugar like it does a drug! How scary is that? The problem is that the more we eat, the less we feel the reward so we just eat MORE and MORE!

Sweet and toxic: Is sugar really 'poison'?

Here are some practical ways you can reduce sugar from your diet:

•  Use fruit as a sweetener. Substitute some of the sugar and liquids in a recipe with ripe bananas, apple sauce, pineapple, or other fruit puree. Dried fruits like dates, raisins and figs add wonderful sweetness to foods.
• Try Stevia. This herb, originally from South America, is extremely sweet by nature but without any calories or sugar-like effects on the body, and you can use as little as a couple drops to sweeten a mug of tea or a few teaspoons in a dessert. It does have a somewhat bitter aftertaste, depending on the type you use. Unrefined foods are always best, and you can buy Stevia as a simple dried powder.
•   Use raw honey. Although it is still a sweetener and can be overused like anything, raw honey is full of nutrients, enzymes, and actually has many healing properties. It is lower glycemically than sugar, and many people who react to sugar strongly can eat honey without issue.
• Cut back on the sugar in your recipes. Start to cut back just a bit, perhaps 1/5 or 1/6 the amount, then 1/4, 1/3, even 1/2. See at which point you really start to notice a difference. Over time, you will likely find that you enjoy the less-sweetened version!
• Be purposeful about cutting meals out of your regular routine that include sugar. If you usually eat a lot of pancakes with syrup, or muffins, or even things like sweetened baked beans, cut those meals out and replace them with something more protein or veggie based instead.
• Try other more complex flavors instead of just going with something sweet. Add fresh or frozen fruit, nuts, coconut, etc. to your oatmeal instead of just honey or brown sugar. Play around with various fresh fruits to add more natural sweetness to smoothies. Use nut butters instead of jam on toast or a sprinkle of cinnamon instead of butter on your sweet potato.
• Brush your teeth right after eating a meal, so that you won't be tempted to eat something sugary and have to go and brush your teeth again.

Drinking Shakeology Every Day - What are the benefits?

A common question many people ask is if Shakeology is safe to drink every day? The reason it usually comes up is because many people use the shake for helping with weight loss. As a meal replacement, it has helped many people shed excess weight. I am one of them. I managed to lose 5 pounds by replacing one meal a day and eating my remaining meals as usual (healthy of course.)

Once you are done using it as a meal replacement for weight loss, you may wonder if you can still drink it daily. I say absolutely yes. I drink Shakeology every day for various reasons. My primary reason is overall total nutrition. One shake a day and I KNOW I've gotten all the vitamins, minerals and nutrients my body needs in the day. 

Another reason is because it helps to control my sweet tooth cravings. Before I began drinking it on a daily basis, I had a problem with eating sugary snacks. I'm talking about cake, cookies, candy & ice cream. Even if I didn't have those types of sugary snacks in stock at home, I'd go out of my way to get them. Now my sweet cravings are nothing near what they used to be.

The same goes for other food and beverages. I don't drink soda anymore because I don't crave it like I used to. I also don't have fast-food cravings as bad as I used to. I can't remember the last time I ate at McDonald's and I truly have no desire to.

Also, my energy levels are optimum since starting Shakeology every day! No more afternoon slumps. No more lagging or feeling run down.

I think it's also worth mentioning, too, that my husband drinks it every day as well. He's lost weight, inches and has felt healthier and more energetic since starting Shakeology. And our 12 year old son drinks it every morning for his breakfast and says he feels so much better at school for his first 3 classes. He's not starving like he would be after just eating a bowl of cereal or having toast before school. He says he can keep his focus longer and by lunch time he doesn't feel so grumpy or hungry. As a mom, I know he's getting all the nutrients his body needs in one small glass every morning. It's healthy for him, that makes me happy!

Other Shakeology Benefits

• Lose weight
• Reduce cravings
• Increase energy and stamina
• Promote healthy digestion and regularity
• Lower cholesterol¹

¹In a 90-day study, participants replaced one meal per day with Shakeology, ate a balanced diet, and exercised moderately three times per week. Total cholesterol was reduced on average by 30% and LDL cholesterol reduced on average by 38%. [source: Team Beachbody]

Try a Bag for 30 Days

Why not take a test-drive of Shakeology for 30-days risk-free? When you order from Team Beachbody, you get the bottom-of-the-bag guarantee. That means you can use an entire 30-day supply and return it for a refund within 30 days (less shipping and handling) - even if the bag is completely empty. It's worth a try, especially if you want to try the newest Tropical Strawberry flavor. People are loving it!

Click here to visit the official Team Beachbody online store.

Guest Blogger: Leroy Templeton

Guest Blogger: Leroy Templeton is a recent college graduate and health nut. He's passionate about educating people on how healthy eating can help fight certain forms of cancer. He wrote a very compelling article. Please read and enjoy. Let's Limit Cancer Through Diet

Family Health & Wellness: Thinking Outside the Lunch Box

To ensure that your child has ample fuel to power through those long classes, make sure they are eating a wide variety of foods from the major food groups. Use the Food Guide Pyramid as a guide to make sure you're covering all the bases. Here are some tips on making lunchtime nutritious: 

1. Choose whole wheat bread instead of white. Whole grains are loaded with nutrients and fiber, while their refined counterparts are lacking. To make sure your bread is whole wheat, check the label. The first ingredient should be whole wheat, not just wheat flour. If your child is used to the refined version, try switching to a hybrid variety first, which contains some whole grains mixed with refined flour. 

2. Don't skip fruits and vegetables. Many kids are partial to fruits, but vegetables are important too. Include peanut butter or ranch dressing as a dip for carrots, celery, or cherry tomatoes. Add finely minced kale and zucchini to soups or stews, where it may sneak past your detective. For fruit, fresh is best. If you must use canned (it may be time-saving and cheaper), make sure it is preserved in fruit juice, not syrup. 

3. Include protein for sustained energy. Besides lean meats, good protein sources include nuts, cheese, and beans. Some easy-to-pack examples include cheese cubes, almond butter (like peanut butter, but made with almonds instead), trail mix, hummus, and soy "deli" slices (found in the natural foods section of your local grocery). 

4. Add calcium. Include milk money or pack calcium-enriched orange juice, soymilk, or rice milk. 

5. Avoid soda and other sweetened drinks. Water and 100% fruit juices are better choices.

Age-Proof Your Health

Defy the years by eating well. Add health-boosting foods to your daily routine to outrun Father Time.
Your diet can affect how quickly you age. Pile on the processed foods and you increase free-radical activity, which damages cells and accelerates conditions related to aging. Eat lots of fruits and veggies and you lengthen the life of your cells, which means you live longer too!

You can't stop the march of time, and experts used to say you couldn't slow the effects of aging, either. But new research shows that you have more control over wrinkles, forgetfulness and frailty than originally thought. The secret lies in keeping you cells free of stress. To stave off the signs of aging, consider making simple lifestyle changes.

Take charge of your health. Keep moving. Gain flexibility, build muscle and improve balance to prevent memory loss, stay strong and prevent falls.

Research reveals that physical activity can be a boon to the body and brain. The risk of dementia is lower in older people who exercise three or more times per week. Weight-bearing exercises, like walking, also can boost your balance, making you less likely to fall.

Think you, feel young. Your attitude about life can affect whether you die prematurely or live to a ripe old age. Fill your days with laughter, gratitude, friends and forgiveness. Not only will you be around for years, you'll be happier, too!

Guest Blogger: Liz Davies

Several weeks ago I received an e-mail from a woman who asked if she could be a guest blogger for me. She wanted to do a write up on the benefits of exercise for Cancer patients. Please follow the link and read her very informative article.




The Benefits from Exercise for Cancer Patients

Cutting Edge Prevention

While scientists are working on finding one, there is no cure for diabetes. Treatment involves medicines, diet and exercise to control blood sugar and prevent symptoms and problems. However, there are very simple and basic things you can do to reduce your risk.

Research studies have found that moderate weight loss and exercise can prevent or delay type 2 diabetes among adults at high-risk. Find out more the risk factors for type 2 diabetes and what you can do to prevent or delay the disease.

How does body weight affect the likelihood of developing diabetes? Being overweight or obese is a leading risk factor for type 2 diabetes. Being overweight can keep your body from making and using insulin properly, and can also cause high blood pressure. Studies show that moderate exercise of about 30 minutes or more, 5 or more days a week can delay or possibly prevent type 2 diabetes.

What can I do? If you are overweight or obese and you have discussed options with your doctor, begin with starting an exercise and diet program.

1. Begin an exercise program. Get at least 30 minutes a day. If you are new to exercise, talk to your doctor and begin slow. Walking is a great way to exercise and cheap too! Adding strength training 2-3 days a week for 20 minutes will add muscle which will make you stronger and help burn fat.

If you would like to know more about fitness and exercise programs feel free to email me here at fit-nutmama@live.com. I can help you start an exercise program that fits your needs and limitations.

 2. Simple changes in what you eat will help reduce your risk.

Nutrition: 

1. Eat Leafy Greens. Having on and a half extra servings of vegetables like spinach and kale each day reduces type 2 diabetes risk 14%.
2. Go Nut. Consuming 2 ounces of tree nuts daily may help improve blood-sugar control and lower bad cholesterol.
3. Trim the Fat. In a study, People at risk for diabetes were placed on a low-fat diet. After eight weeks, their bodies produced more insulin.
4. Eating a wide variety of fruits, vegetables and lean meats is essential to managing diabetes.
5. Herbal Support. There are some herbs that help control blood sugar levels, as well as support digestion and cardiovascular health. Talk with your doctor about these herbs. For a list of herbs including Cinnamon (reduces insulin resistance, helping to regulate blood sugar) go here Herbal Support - Diabetes

For even more information click here Diabetes and Nutrition. And for a complete guide to all information about diabetes please go to the ADA (American Diabetes Association) here.

What Do You Know About Diabetes?

This week I will be doing a series of blogs on Diabetes and information about the disease that just might save a life. I'm going to start with this: Do you know the warning signs?

One out of four people with type 2 diabetes don't even realize it. If you experience any of these symptoms, discuss them with your doctor - especially if you're older than 45, overweight and have a family history of the condition.

• Frequent urination
• Excessive thirst
• Extreme hunger
• Unusual weight loss
• Increased fatigue
• Blurred vision

Close to 10% of Americans have diabetes, including12.5 million women--and 79 million more people are at serious risk. Despite these sky-high numbers, many lack basic knowledge of what it actually means to have diabetes. Here are some facts:

Fact: There are two distinct kinds of diabetes, type 1 and type 2. Everyone with diabetes suffers from the same basic problem: Glucose, a form of sugar, pools in the bloodstream because the body can't convert it into energy. With type 1 -- typically diagnosed in children and young adults -- the pancreas fails to produce insulin, the hormone that helps turn sugar into energy. Those with type 2 diabetes, on the other hand, still produce insulin (sometimes a reduced amount) but the body can't process it correctly. Some people with type 2 can treat their disease with a healthy diet and exercise.

Fact: Eating too much sugar does not cause diabetes. You may rarely indulge in sweets and still develop the disease. But being overweight is a major risk factor for type 2, and it doesn't matter what you've eaten to pack on those extra pounds.


Fact: Those with diabetes should track carbohydrates, not sugar. Whether you have a slice of cake or an ear of corn, your body breaks down the carbs into glucose, which then travels through your bloodstream. So although people dealing with diabetes need to reduce the amount of sweets they eat, they also need to be mindful of starchy vegetables (like corn, white potatoes and peas) and refined grains.

Fact: People with diabetes can eat the same foods as everyone else. Everyone should eat plenty of vegetables, fruit, whole grains and lean proteins, and restrict intake of sugar, salt and fat. Having diabetes doesn't mean you need to buy special sugar-free cookies, chocolate or candy. These products often cost more and offer no nutritional value.

Fact: Diabetes is serious but treatable. Without proper care, diabetes can lead to heart disease, stroke, kidney disease and other major problems. In the United States it's the underlying cause of more deaths per year than AIDS and breast cancer combined. But by watching calorie and carb intake, maintaining a healthy weight and taking medication, many people can manage the condition with few complications.

In tomorrow's blog, I will discuss the cutting edge prevention. There are 4 basic things you can do to reduce your risk of diabetes.

Your Pets Can Improve Your Family's Health

You know that exercise is good for you. It helps you maintain a healthy weight, manage stress, sleep better, and increase your energy level. The great thing is that activity does the same for your pets! Not only will exercise help them live longer, but an exercising animal is also more alert and more content. Some people believe that their pets misbehave to get even for being left alone; but in reality, the cause is usually boredom from lack of exercise. Many other behavior problems like chewing, digging, and barking go away once the animal starts getting regular activity. 

Some recent studies have shown a link between pet ownership and better health. A dog, for example, becomes a stimulus for exercise. Therefore, pet owners in these studies tended to have better cardiovascular fitness levels than people without pets. In addition, pets have been shown to reduce anxiety, be a source of physical contact and comfort, and decrease feelings of loneliness and depression. 

Exercising with your dog is a great time saver! Whether you like to run, walk, or play in the backyard with your pet, you can get your own workout at the same time. Although walking is probably the most common activity, there are other opportunities for exercise that you may not have thought of--hiking, backpacking, jogging, swimming, and rollerblading (be careful!) can all be done with pets in tow. Many sporting goods stores now carry items such as canine backpacks, hands-free leashes (to make jogging easier), and life vests to protect pets in the water. 

Working out with a buddy can be motivating and make exercise more enjoyable. So think about making a buddy out of your four-legged friend! Exercising with your dog is a great way to get the whole family involved in fitness. 

No More Portion Distortion: Breads, Grains, and Pasta

Knowing portion sizes is just as important as knowing how many portions to eat. The list below includes the number of portions that are recommended daily for most adults and children, and matches standard SINGLE portion sizes with an easy way to visualize its real size. 

Breads, Grains, and Pasta

A Single Serving	Is About the Size Of...
1-ounce slice of whole wheat bread	Index card
1/2 bagel	Can of tuna
1/2 cup of rice, cereal, or pasta	Small Walkman
1-ounce muffin	Cupcake wrapper
1 small roll	Yo-yo
4-inch pancake	CD
2-ounce piece of Italian bread	Bar of soap

Recommended Daily Servings: 
Kids ages 6-12: 6-9 servings
Teen girls: 6-9 servings
Teen boys: 9-11 servings
Adults: 6-11 servings

Controlling the Physical Symptoms of Anxiety

Anxiety is bothersome enough by itself, but blushing, sweating, or stammering can make it worse. Learn how to control the physical symptoms of anxiety.

Does anxiety give you sweaty palms, make your face red, or leave you stammering? If so, you’re not alone.


I have suffered with anxiety for over 7 years now. I have yet to figure out what triggered it or why it has to plague me at all, but I do know that I'm finding ways to cope and heal and move on. I thought I'd share this article with everyone because it has great tips on how to deal with anxiety. I hope it helps someone who's wondering how they will deal with this, sometimes, debilitating condition.

People with an anxiety disorder often experience physical symptoms such as sweating, shortness of breath, trembling, or even heart palpitations. Explains Jonathan Rich, DO, an internist at Mercy Medical Center in Baltimore, “It’s actually very common. There’s [almost] always some kind of a physical manifestation even before we diagnose anxiety.”

Fortunately, it is possible to ease some of the physical side effects that can go along with an anxiety disorder.

Anxiety Problems: Tips to Help You Stay Calm

Try these strategies to help manage your anxiety physical symptoms:

Know yourself. If you’re able to recognize and acknowledge the physical symptoms that tend to develop when you feel anxious, it will be easier to control them. “If people start having palpitations, they worry that something is wrong with their heart,” notes Rich. “Just tell yourself, ‘Okay, this is what my body does when I’m having an anxiety attack.’” You’ll likely begin to notice your symptoms ease.

Avoid anxiety triggers. The best way to deal with the physical effects of an anxiety disorder is to avoid becoming anxious in the first place. This may be easier said than done, but one good way to accomplish this is by avoiding situations that you know cause anxiety, Rich says. People who become anxious in crowds, for example, may want to steer clear of them.

Breathe. If an anxiety-producing situation can’t be avoided and you start to feel yourself blushing, sweating heavily, or becoming physically uncomfortable in other ways, you may be able to blunt your symptoms with deep breathing (also known as diaphragmatic breathing) techniques. One method of deep breathing is to breathe in through the nose for four counts, hold it for seven counts, and then breathe out to a count of eight. Breathing in this manner can help relax the muscles and provide a welcome distraction from an anxiety trigger.

Consider medication. People who find the physical side effects of their anxiety disorder to be particularly bothersome may want to talk to their doctor about taking medication to reduce their anxiety levels. “Usually, if anxiety is the underlying problem for physical symptoms, the physical symptoms will go away if you treat the anxiety,” says Rich. Some of the most common medications for long-term treatment of anxiety are antidepressants known as selective serotonin reuptake inhibitors, or SSRIs, which work by restoring the balance of chemicals in the brain. Sertraline and paroxetine are examples of SSRIs commonly used to treat anxiety disorders.

Anxiety attacks can also be treated with quick-acting medications like diazepam (Valium) or another benzodiazepine. “They are very good for short-term treatment of severe panic attacks,” says Rich. “They basically calm you down.”

Also, anxiety and its physical side effects may be managed with beta blockers, a class of medications usually used to treat heart conditions and high blood pressure. Beta blockers like propanolol slow the heart rate and relax blood vessels, which can ease physical symptoms in many patients. When used for anxiety, they are only taken right before an anxiety-inducing event. For example, a performer with anxiety would take a beta blocker before he goes on stage, Rich explains.

Exercise. Here’s yet another good reason to hit the gym: Getting regular exercise can go a long way toward relieving anxiety. Physical activity is thought to help the body practice responding to stress. That way, when the real thing does occur, the body is better prepared to handle the difficult situation than it would be otherwise. “For general overall mental health, any exercise is certainly beneficial,” Rich says. At least two and a half hours of moderate physical activity per week are recommended for healthy adults, but beneficial effects can be seen with even an hour of exercise per week.

If you experience anxiety on a regular basis, remember these tips to help keep physical symptoms at bay. Don’t hesitate to talk to your doctor, though, if your anxiety problems persist.

U.S. Health Officials Support Vaccinating Boys Against HPV

The sexually transmitted virus causes a range of cancers, including cervical, penile and oral malignancies.

U.S.health authorities on Tuesday recommended that young males be vaccinated against human papillomavirus (HPV), a sexually transmitted virus that causes most cervical cancers, as well as anal cancer and some cancers of the throat and mouth.

The U.S. Centers for Disease Control and Prevention announced Tuesday morning that its Advisory Committee on Immunization Practices has approved "recommendations for routine vaccination of males 11 or 12 years old with 3-doses of HPV4 (vaccine)" to shield against the virus.

The CDC added that vaccination of boys "will afford protection against certain HPV-related conditions and cancers in males, and vaccination of males with HPV may also provide indirect protection of women by reducing transmission of HPV."

An HPV vaccine has been available since 2006, but until now the CDC had only recommended inoculation for females between the ages of 9 and 26 to limit their risk of cervical cancer.
One expert agreed with the CDC panel that vaccinating boys should help prevent cancers in both genders.

"In a perfect world, immunization of all girls might be the most cost-effective way of preventing HPV disease in women," said Dr. Kenneth Bromberg, chairman of pediatrics and director of the VaccineResearch Center at The Brooklyn Hospital Center, New York City. "However, since we do not live in a perfect world, a very strong argument can be made for immunizing boys in order to prevent genital warts in males and the prevalence of HPV-related cancers in both boys and girls. The increasing awareness of the role HPV plays in other diseases, such as head and neck cancers and, possibly, heart disease, would be yet another reason to consider universal immunization."

Vaccination against HPV is pricey, with the three-shot series for the Gardasil vaccine typically costing about $390.

The vaccine has been controversial with some parents who contend it could encourage young women and men to engage in sexual relations at an early age.

HPV is widespread among men. An international study published in March in The Lancet found that half of all adult males in the United States may be infected with the virus.
More than 40 strains of HPV exist, and all are passed along by skin-to-skin contact, usually during sexual relations, according to the CDC.

The most well-known strain of HPV causes genital warts. But other strains show no obvious symptoms and clear up on their own with no medical treatment, Dr. Jean Bonhomme, an assistant professor at the Morehouse School of Medicine in Atlanta, told HealthDay.

"Because it normally causes no symptoms, men and women can get it and pass it on without even knowing they have it," Bonhomme said.

Since the virus spreads through skin contact, normal protections that prevent the spread of disease through body fluids won't work, Bonhomme said.

"Diseases like herpes and HPV cannot be completely prevented by condoms because they are both spread by contact with skin," Bonhomme said. "If the virus comes into contact with the scrotum or thighs, you can still be infected."

Men don't have the screening tools for HPV-related cancers that are available to women. A Pap test can detect cervical cancer in women, Bonhomme said, but there's no comparable test for penile or anal cancer in men. As a result, many men don't realize they have these cancers until they begin showing late-stage symptoms.

The U.S. Food and Drug Administration approved the HPV vaccine Gardasil for use in women in 2006. Three years later, the FDA approved a second HPV vaccine, Cervarix. Vaccination is recommended for 11- and 12-year-old girls and for young women ages 13 through 26 who have not yet been vaccinated.

"The idea is to vaccinate before they become sexually active," said Debbie Saslow, director of breast and gynecologic cancer programs for the American Cancer Society. "Afterward, it's much less effective."

Saslow and Bonhomme, who is also president of the National Black Men's Health Network, said that beyond the direct health risks, there are other compelling reasons to extend HPV vaccinations to males.

For one thing, it would be simpler to vaccinate everyone than to have separate guidelines for boys and girls, Saslow said. There's also an argument for gender equity, in that only women are being vaccinated for a disease that affects both sexes, she added.

Another strong argument in favor of male HPV vaccination, Bonhomme said, is that by only immunizing half the population, health officials are not attacking the problem with full force.

"Where are women getting the virus from?" he asked. "If you don't vaccinate the guys, then you aren't helping the women."

HPV has been shown to increase a man's chances of contracting penile and anal cancer, particularly for gay males. Men who have sex with men are about 17 times more likely to develop anal cancer than straight men, according to the CDC.

About 1 percent of sexually active men in the United States have genital warts at any particular time, according to the CDC. Annually, about 800 U.S. men contract HPV-related penile cancer and about 1,100 men get HPV-related anal cancer.

"These are relatively rare cancers," said Saslow. "However, for men who have sex with other men, their risk is significantly higher than the general population."

Researchers at the University of Texas Medical Branch at Galveston reported Monday that HPV may increase a woman's chances for heart disease, even if she doesn't have any recognized cardiovascular risk factors.

More information
The U.S. National Institutes of Health has more on HPV.

Why Getting Outside is So Good for You

Are You Nature-Deprived?

John Keats once wrote, "The poetry of the earth is never dead."

Poet or not, almost all of us have been awestruck by nature at one time or another. Whether it's running at sunset on a sandy white beach, walking alongside a cool trickling stream, watching sunset over a mountain ridge, or even hearing the wind blow through the trees in the morning, being outdoors and aware of the world's beauty can make you feel energized and alive. Recently, much research has focused on the so-called "nature connection," and how it affects our health, outlook and overall life.

Nature's Healing Powers
It seems that just being out in nature does your body, mind and soul some good. According to a 2009 study published in the Journal of Epidemiology and Community Health, the closer you live to nature, the healthier you're likely to be. The study took an objective look at 345,143 Dutch people's medical records, assessing health status for 24 conditions, including cardiovascular, respiratory and neurological diseases. The records were then correlated with how much green space was located within 1 kilometer and 3 kilometers of a person's postal code. And what did researchers find? People who lived within 1 kilometer of a park or a wooded area experienced less anxiety and depression than those who lived farther away from green space.

Additionally, people living in urban environments had a higher prevalence of 15 of the 24 conditions, with the relationship strongest for anxiety disorder anddepression. It's interesting to note that the green space's health benefits were only found when they were within a kilometer (not 3 kilometers away), except for anxiety disorders, gastrointestinal digestive disorders and other medically unexplained physical symptoms, according to the research.

Live in a city with no green space nearby? No worries! Other studies by researchers in England and Sweden have found that joggers who exercise in a natural green setting with trees, foliage and landscape views, feel more restored, and less anxious, angry and depressed than those runners who burn the same amount of calories in gyms or other urban settings. So even if you have to drive a few miles to find a little green, it's worth it!

Why Does Nature Do the Body So Good? 
So what is it about nature that makes us so much healthier? And what is about outdoor exercise that is better than working out in a gym? While there are many theories as to why being in nature makes us healthier, one leading hypothesis is that being outside increases our Vitamin D intake.

We just keep learning more and more about how important vitamin D is for health, including preventing cancer, hormonal problems, obesity, and inflammation, and having a strong immune system. Because sunlight is a natural source of vitamin D, it only seems logical that spending more time in outside would increase your vitamin D intake.

Being in a natural setting can also help increase your quality of sleep, as studies show that natural sunlight helps set the body's internal clock that tells us when to eat and sleep, and normalizes hormonal functions that occur at specific times of the day. And we all know how important sleep is not just for our health, but even for our weight loss!

Enjoying the outdoors also gives us a break from technology and the on-the-run lifestyle to which we're all so accustomed. When we're outside, we have a clearer, more focused mindset to hang out with friends, or spend some quiet time alone or even play with a pet.  (Remember: Pets can decrease your blood pressure, cholesterol levels, triglyceride levels and feelings of loneliness, according to the Centers for Disease Control and Prevention). When we're outside, we can also learn and enjoy a new skill or physical activity. And perhaps most important of all, we get a chance to turn off—or better, leave behind—our cell phones to clear our heads and break from the stress we all have each and every day.

How Much Green Exercise Is Enough?
So how much green time do you need? Not much, recent research says. According to the American Chemical Society's journal Environmental Science & Technology, as little as five minutes exercising in a park, working in a backyard garden, hiking on a nature trail, or even sitting in a plant-filled setting will benefit your mental health. From researchers' analysis of 1,252 people of different ages, genders and mental health status performing walking, gardening, cycling, fishing, boating, horse-riding and farming, the greatest health changes occurred in the young and the mentally ill, although people of all ages and social groups benefited. All natural environments benefited study participants, including parks in urban settings. However, green areas with water were especially beneficial, as were environments that were both green and blue (think of a green tree on a bright blue sky).

Fun Ways to Get Outside
Ready to get out there? Here are seven easy ways to enjoy the benefits of nature!

1. Make being outside a ritual. Go for a morning or evening walk every day. And if you have one, bring your pooch—outdoor exercise is good for Fido, too.
2. Try gardening. From a planting vegetable garden to planting a few flowers, both activities get you outside regularly and communing with nature.
3. Take vacations in beautiful places. For your next scheduled break, visit a state or national park or go to a beautiful beach—whatever landscape speaks to you!
4. Find a trail. Whether hiking or biking is your speed, there are trails around the country for you to explore. Find one near you at trails.com.
5. Sit outside. We're always so on-the-go. The next time you need a break, try sitting outside quietly and just appreciate the natural beauty around you! Notice the scents, sights and sounds as you sit quietly and focus on the moment.
6. Go to a local park. Ask others in your neighborhood which park is their favorite to visit. Then the next time the weather is good, trade your usual gym workout for an outdoor one!
7. Commit to the outdoors, rain or shine. When you're layered properly, you can enjoy the outdoors in any season, cold, wet or hot. Don't forget about the fun and healthy outdoor activities available during the rainy or cold months—these are the times that we have even less outdoor interaction, but may be when we need it the most!
    

So the next time you have the opportunity to get outside for a brisk walk or a workout, take the chance to soak in that Mother Nature! What's your favorite exercise to do outside? How does it make you feel?

Sources
Gardner, Amanda. "Being Near Nature Improves Physical, Mental Health," accessed May 2011. www.usatoday.com.

Louv, Richard. "The Powerful Link Between Conserving Land and Preserving Health," accessed May 2011. www.childrenandnature.org.

National Institute of Neurological Disorders and Sleep. "Brain Basics: Understanding Sleep," accessed May 2011. www.ninds.nih.gov.

National Centers for Infectious Diseases. "Health Benefits of Pets," accessed May 2011. www.cdc.org.

Science Daily. "In the Green of Health: Just 5 Minutes of 'Green Exercise' Optimal for Good Mental Health," accessed May 2011. www.sciencedaily.org.

Give Your Workout a SparkStart

Can you relate to any of these scenarios?

Alice is feeling overwhelmed because she has a lot of weight to lose. She doesn’t know where to begin, so that frustration has prevented her from even starting an exerciseprogram.

Sherry exercises for 30 minutes 3 times a week, but doesn’t feel like exercise is part of her daily routine. She’s looking to make it more of a habit.

Bill can’t seem to find the motivation to get started with a program. He doesn’t think exercise is really going to make him feel any different, so what’s the point?

Jane has decided to start an exercise program, so she goes to the gym two hours every day for a week. At the end of the week she is tired, sore and already burned out. She doesn’t make it to the gym again for several weeks. 

These scenarios are all very common. Many people have problems developing a consistent exercise routine—whether they just don’t know where to begin, or don’t know how to make exercise as natural as brushing your teeth every morning. Still others just need a boost of motivation and energy now and then.

If finding the motivation to work out seems like a daunting task to you, here’s a great place to start: 5-10 minute "SparkStart" workouts! Although 5-10 minutes will not give you immediate weight loss results, it will help you develop a routine and a foundation to build on. Sometimes all you need is a push in the right direction!

A SparkStart gives Alice a very reasonable starting point. It helps Sherry stay consistent with her exercising throughout the week. Bill will notice he has more energy and feels better after his quick workout. And Jane will begin to change her "all or none" mentality and focus on small steps to develop a habit. So regardless of your current level of activity, a 5-10 minute SparkStart workout can be a great source of motivation and the "spark" you need to move your program into gear!

Here’s what SparkGuy (SparkPeople founder and C.E.O.) had to say about the 5-10 minute workout:

"You won’t immediately see big improvements from this, BUT it will help you turn exercise into a habit so that you don't need to keep going through the frustration of starting over. After doing this consistently for awhile, you'll start noticing small improvements that will motivate you to do even more - and your energy level will slowly start to increase. I've seen people get incredible results using this method."

SparkStart workouts include easy exercises you can do at home when you get up in the morning, while you’re making dinner, or while waiting for the laundry to finish drying. Pick something you enjoy so you are more likely to stick with it. Below are some examples to help get you started. All of these workouts can be modified depending on your fitness level and time available.

• Workout 1: Light jog in place (2 minutes), jump rope (2 minutes), light jog (2 minutes)
• Workout 2: Sit-ups (2 minutes), 25 push-ups, sit-ups (2 minutes), 25 push-ups
• Workout 3: Light jog in place (2 minutes), 1 set squats (8-12 repetitions), 1 set lunges, 1 set squats, 1 set lunges, leg stretches (2 minutes)
• Workout 4: Take your dog (or just yourself!) for a quick walk around the block
• Workout 5: Walk/run up and down the stairs 5 times
• Workout 6: Brisk walk in place with arms pumping, knees up (3 minutes), 25 jumping jacks, brisk walk (3 minutes)
• Workout 7: Light jog in place (2 minutes), fast jog in place (5 minutes), light jog in place (2 minutes)

More examples of strength training exercises and stretches can be found in theFitness Resource Center 

To give yourself a real boost, start an exercise "streak". Do some sort of activity every day (could be 5 minutes, could be longer) for as many consecutive days as possible. Challenge your family members or co-workers to see who can carry the longest streak! Post the number of days in your streak on your office wall or refrigerator door. It’s a good source of motivation and a great way to keep exercise in the front of your mind!

So are you up for the challenge? Are you ready to "spark" your workout? There’s no time like the present, so get started today!