“March” Into Spring: Welcoming a New Season

On March 20th, 2023 we welcome the official start of the Spring season with the Spring Equinox. With Spring comes warmer weather, flowers in bloom, and more in-season produce in Virginia.

How can you best enjoy this season of blooming?

5 Tips for a Happy and Healthy Spring:
1. Enjoy more time outdoors with friends and family (active examples include walking, biking, and yoga).
2. Spring clean your space – a clean and organized home can help your mind to be more clear.
3. Prioritize your sleep schedule; most adults are recommended to sleep 6-8 hours each night.
4. Sun safety: Wear long-sleeved shirts and long pants, a wide-brimmed hat, and sunglasses and use broad-spectrum sunscreen with at least SPF 15.
5. Fill half of your plate with fruits and vegetables; there are more in-season produce items in the Spring which means healthy options are often more plentiful and less costly.

Additional resources for general wellness this Spring:
CDC’s 8 Strategies for a Healthy Spring
Mayo Clinic’s Seasonal Allergies: Nip them in the Bud
5 Easy Ways to Spring Clean Your Health


When it comes to moving more this spring, we encourage you to move in a way that feels good for you and your family. Some examples may include:
– Walking to work or school instead of driving (if possible)
– Riding your bike
– Throw a dance party!
– Going for a swim
– Light stretching or yoga outdoors
– Walking/going for a light jog with your dog

Do you know how much physical activity is recommended for adults each week?

The United States Department of Health and Human Services releases the Physical Activity Guidelines for Americans every ten years. For adults, it is recommended to complete weekly:
– 150 minutes of moderate-intensity physical activity
– 2 days of muscle strengthening activity

For older adults (age 65+), it is recommended to add a balance/flexibility component to your physical activity.

National Nutrition Month

March is National Nutrition Month! According to the Academy of Nutrition and Dietetics, “National Nutrition Month® is an annual campaign created 50 years ago in 1973 by the Academy of Nutrition and Dietetics. During the month of March, everyone is invited to learn about making informed food choices and developing healthful eating and physical activity habits” (find more information here).
50 Ways to Get Involved with National Nutrition Month
Nutrition Month Toolkit

Each year, the Academy of Nutrition and Dietetics chooses a theme. This year’s theme is “Fuel for the Future” which encourages us to eat sustainably in a way that nourishes both ourselves and the environment around us. What are some ways you can eat more sustainably this month and moving forward?

Tips for Sustainable Eating:
– Eat a variety of plants and support local farmers when possible.
– Moderate your meat intake by exploring other, more cost-effective sources of protein such as beans and legumes.
– Eat fewer foods high in fat, sugar, and salt.

Eating In-Season

To fuel your movement, shop in-season in your local grocery store or farmer’s market. A few of the produce items that come into season during the Springtime include:

– Apples
– Asparagus
– Beets
– Greens/spinach
– Herbs
– Onions
– Strawberries

Try a few of our festive spring recipes:
Sautéed Asparagus with Lime and Tahini
Spring Couscous Salad
Strawberry Spinach Salad

How will you “March” into the Spring season?

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