Nutrition is the star when it comes to managing or improving your health. Exercise is awesome too. However, exercise alone will not be enough to reap the benefits of true good health unless you are filling your body with good nutrients. To truly give our bodies the defense it needs, good whole food nutrition along with exercise and stress management are needed.

There are so many confusing messages surrounding food. Meat-based, plant-based, macro-based, and the list goes on. Who's right? Tough question, simple answer. They all are except, we need a little of some and a lot in others. Protein is awesome for us and it helps fuel our energy, carry oxygen throughout our body via blood. Big bonus, it helps to make antibodies to fight off infections, diseases as well as keep our cells healthy and create new ones. Some sources of protein are fresh fish, free range chickens, lean beef, tofu, eggs, nuts, seeds, legumes. Remember, if meat is not your preference. Plant based protein for many is the way to go. It also provides cardiovascular benefits and could play a role in cancer prevention. Whichever protein you choose, variety is the key.

Vegetables and fruit are the power house in any good nutrition program. Filling your plate with gorgeous fresh fruits and vegetables will load your immune system with antioxidants. Fruits and vegetables pack a punch in fiber. That definitely helps to lower cardiovascular disease as well as keep our weight in check. Not to mention all the electrolytes, phytoestrogens and anti inflammatory agents.

Whole grains have been shown to lower risk of diabetes, heart disease and obesity. Whole grains contain all three parts of the grain. They are particularly high in B vitamins. Start your morning with oatmeal, fresh berries, cinnamon. Try adding quinoa, brown or wild rice to your meals.

None of this is new information, but we are all inundated with messages that encourage us to give up whole foods. Doing away with food groups, actually limits our nutritional benefits. The message here is not complicated, eating a whole food diet as close to nature as possible will be so beneficial to health. Buying local is best and eating in season is awesome.

Lastly, mental health effects our physical health. Stress is rampant in our society. Fear is everywhere. Take breaks from news, cell phones computers and zone out to recharge. Walk barefoot in grass, feel the earth beneath your feet. Breathe in the fresh air and exhale completely. Sit in the sun and enjoy the warmth. Realize there is not much we can control in this life. Letting go of news and constant contact is hard. But sometimes just let yourself be. In the moment, no stress, breathing and maybe feeling the warm sun on your face. Remember you are important, treat yourself that way.

For more information about fitness, please contact Kay Colgan, Middleburg Pilates and personal training at 14 S Madison Street, Middleburg, Virginia or call 540-687-6995.