Happy Day my Friends!

Can you feel it? Spring is already here, bringing a sense of renewal and vitality that's simply infectious. It's definitely one of my favorite seasons of the year. As the world around us awakens, it's the perfect time to embrace the great outdoors, reconnect with nature, and let our bodies move and groove.

In a recent session, one of my clients shared her desire to restart her exercise routine. Just a few months ago, she was doing so well with her consistency, feeling great! However, due to life circumstances, she found herself exercising half as much as she used to. Understandably, she was a little disappointed. But I assured her not to worry, emphasizing that life has its highs and lows, and what truly matters is the action step she takes to re-establish her routine. I have unwavering confidence that she'll bounce back stronger than ever.

How do I know this? Well, the conversation came out of her own self-assessment. I could see her mentally revisiting those moments when she was exercising and how she was feeling. There was this light in her eyes as she reminisced about the joy of movement and the feeling of strength. The desire to retake the routine was spontaneous, springing forth naturally from within. And where there's desire, there's intrinsic motivation – the kind that propels us forward with unstoppable force.

Intrinsic motivation arises out of the pleasure of doing something because it feels right and brings joy. Intrinsic motivation is  deeply personal and varies for each individual. For my client, it's the thrill of feeling strong and agile; for me, it's the knowledge that by caring for my body, I'm maximizing my time on this wondrous Earth with health. 

So, intrinsic motivation is not about losing pounds, winning a competition, chasing external validation or ticking boxes. It is about doing things out of a sense of goodness and well-being. We can apply this type of motivation to all the aspects of  our wellness: spiritual, mental & emotional, physical, intellectual & professional, financial and in our relationships.

If you're curious to learn more about different types of motivation, I invite you to read my latest blog post below, "Unveiling the Power of Intrinsic Motivation." After reading, take a time to reflect on your own motivation spectrum regarding your nutrition and physical activity goals.

Additionally, this newsletter edition features an article titled “Plant-Based Diets & Essential Amino-Acids,” exploring the feasibility of a plant-based diet and insights on acquiring essential amino acids required by the body. You'll also find summaries of two interesting studies. One presents the effects of Extra Virgin Olive Oil on health, and the other presents best exercises to reduce lower back pain. Check them out!

Before I sign off, let's take a moment to celebrate the journey so far. In January, WellBeing w/Coach Edna poured hearts and time into the Hearts In Mission ministry, culminating in a heartwarming Gala to honor volunteers and sponsors. And February? It was all about laying down the groundwork as Hearts In Mission officially gained non-profit status.

On a personal note, I completed my Corrective Exercise Specialization in January and am now gearing up for the final hurdle – the NASM Nutrition Coach certification. With each certification, I'm better equipped to guide you on your wellness journey, whether it's maximizing physical performance, starting or maintaining an active life, making healthy lifestyle choices, or managing chronic diseases in partnership with your healthcare team.

I invite you to continue reading the newsletter, and remember, your feedback guides our journey forward. If there's a topic close to your heart that you'd like me to explore, don't hesitate to reach out.

With gratitude, Coach Edna

Latest News

Nutrition: Effect of Extra Virgin Olive Oil on Health

Cardiovascular disease (CVD) remains a significant global health challenge, with risk factors including aging populations, unhealthy lifestyles, and rising rates of obesity, diabetes, and high blood pressure. While medication helps reduce CVD occurrence, it often comes with side effects. An emerging complementary approach is a diet rich in antioxidant and anti-inflammatory foods, such as the Mediterranean diet (MD), which has shown promise in reducing cardiovascular mortality and risk.

Extra virgin olive oil (EVOO), a key component of the MD, contains bioactive compounds like oleic acid and (poly)phenols, which may contribute to its cardioprotective effects. Studies suggest that EVOO consumption may reduce systemic inflammation, improve lipid profile and glycemic indices, lower blood pressure, and enhance cardiovascular health markers.

The systematic review and meta-analysis provide compelling evidence suggesting potential benefits associated with extra virgin olive oil (EVOO) consumption on insulin sensitivity. Significant reductions in insulin levels and Homeostatic Model Assessment for Insulin Resistance (HOMA-IR) were observed across the general population, indicating a consistent pattern among the analyzed studies with relatively low heterogeneity levels. Importantly, the findings suggest that subgroup variations have limited impact on the overall conclusion, underscoring the robustness of the results. Furthermore, the incorporation of EVOO within treatment regimens appears safe and may have positive effects on ApoA-I levels, weight, BMI, and waist circumference.

Substituting EVOO for palm oil also shows potential benefits, particularly in relation to lipid profiles. However, further rigorous trials under well-controlled conditions are imperative to provide a more precise assessment of EVOO's impact on a broader range of cardiometabolic parameters and inflammatory mediators.

Dive into the study to explore the dynamic landscape of research surrounding EVOO and unlock its potential in promoting metabolic health and well-being. Here the link: https://jn.nutrition.org/article/S0022-3166(23)72722-3/fulltext

Fitness: Most Effective Exercise to Reduce Lower Back Pain

The study in the link below aimed to determine the most effective type of exercise for reducing pain and disability in adults with chronic low back pain (LBP) through a systematic review and network meta-analysis (NMA) of randomized controlled trials (RCTs). A total of 118 trials involving 9710 participants were included, with various types of physical exercises compared against control.

Results revealed that all types of exercises, except stretching and the McKenzie method, were effective in improving pain and disability. 

• Pilates, mind-body, and core-based exercises emerged as the most effective interventions for reducing pain. 

• Pilates, strength, and core-based exercises were most effective for reducing disability.

• Pilates demonstrated the highest likelihood (93-98%) of reducing both pain and disability according to the cumulative ranking curve (SUCRA) analysis.  

The study concluded that exercise programs incorporating Pilates or strength exercises, sessions of less than 60 minutes, and training programs lasting 3 to 9 weeks were the most beneficial for managing chronic LBP.

For more details, you can refer to the study summary in this link. In addition, the following link presents a video with 4 core exercises to relieve lower back pain.

***The inclusion of this study article and video is for the purpose of disseminating information and not as a way of prescribing a specific type of exercise. If you have any health conditions, always consult your healthcare provider before starting any exercise routine.

Other Interesting News

• Daylight saving time start is this Sunday, March 10. Do not forget to adjust your clocks and watches. Scientific evidence point out to adverse effects on health due to this time change, including: tiredness, mood disorders, increase in heart attacks and strokes, among others. Follow this link for some tips on how to prepare and adjust your circadian rhythm. https://www.sleepfoundation.org/circadian-rhythm/how-to-prepare-for-daylight-saving-time

• Total Solar Eclipse: A narrow path from Maine to Texas will have the opportunity to watch a Total Solar Eclipse on April 8. Click the link below to see the path and get information of specific time per zone. North Texas, where I live, it in the narrow path and we are getting ready to enjoy this interesting natural phenomenon. If you are planning on witnessing the Moon aligning between the Earth and the Sun, don’t forget to get your ISO and CE certified solar eclipse glasses. Do not look at the eclipse without them, it can be harmful to your eyesight. https://science.nasa.gov/eclipses/future-eclipses/eclipse-2024/where-when/