salt

Healthy Substitutions for Salt (Part 1)

When a client begins to consider ideas to improve their eating habits, I often hear they will need to cut back on a few food items that they normally consume. One of those is salt, a food item that is often used to make food taste better but is recommended to be kept low in our daily eating habits because excess salt can lead to higher blood pressure levels. When salt is reduced, some individuals worry their food will be boring, mundane, and flavorless. Thankfully, that is not the case. Let’s look into a few items you can use to enjoy your meals while making a change towards healthier eating habits.

 

Citrus

A great replacement for salt to add flavor to meals. Different types of citrus and zests exist, so there are multiple options available. Orange, lime, and lemon all fall under the citrus family. They can be purchased in their bottled extract form or can be squeezed directly onto food in their natural state. Not only are salt levels lowered, but adding citrus to foods will increase your intake of vitamin C, potassium, and B vitamins. If you enjoy a light, sour zest flavor, then citrus is a great option.

 

Garlic

Garlic and garlic powder can also be used as a salt substitute. It has a pungent taste but becomes much weaker tasting when cooked. It can be diced and put directly on foods, or you may choose to use a small bottle of garlic powder to flavor foods. I recommend avoiding garlic salt as it is a mix of garlic powder and salt, but mostly salt. Garlic has been shown to also have health benefits. Studies have shown that doses of garlic help thin blood and reduce risk of stroke. Garlic is also a good source of manganese, vitamin B6, and vitamin C.

 

Ginger

Ginger is a unique spice known for its trademark flavor. It has a mild spicy flavor, but also a hint of sweetness. Fresh ginger has less of a spicy flavor and is sweeter. Ginger is traditionally used in Asian dishes but by no means is limited to just that. It can be used to sweeten seafood dishes and add flavor to chicken meals. Ginger is also a good source of vitamin B6, magnesium, and manganese. Studies have shown that ginger has properties that assist in reducing inflammation.

 

These are just some options available that can be used to give your food more flavor when trying to reduce your salt intake. Next week we will go over three more items you can use in place of salt to avoid boring and flavorless meals.

 

Rick-Adams-Signature

CHES, ACE Health Coach, AFPA Nutrition & Wellness Consultant

Started

No Wrong Way to Get Started

We all have our own unique motivations for living a healthy lifestyle. When it comes to exercise, there are many ways people become active, like sports or training with a friend. There is no wrong way to get started being physically active. I had a fairly unique beginning which grew to much more over time.

 

As a young child, I played sports like baseball and hockey; I never saw that as exercise, and I never trained outside of those sports. I quit playing sports while I was still young and remained inactive for several years. I put on weight and was quite out of shape. (The required one mile run in gym class soon became my nemesis) What lead to my return to being physically active was actually more accidental than intentional.

 

I was recently asked what inspired me to make exercise a priority in my own life. Honestly, I could not remember how I started being active on a regular basis, but after a day of dwelling on that question, the answer came back to me. In eighth grade, I was a huge sports fan and would watch ESPN as much as I could, especially in the morning before school. ESPN was channel 25, and ESPN 2 was channel 27. I would flip back and forth between the two channels to watch as much sports coverage as possible. As I flipped between ESPN and ESPN 2, I would often see a flash of a bright, beautiful beach that caught my attention. It was channel 26, and I eventually decided to stop and see exactly what it was.

 

Channel 26 was Lifetime, “Television for Women.” It was Denise Austin’s morning workout show. Whether I stopped for the beautiful beach or the pretty woman, I can’t really seem to remember. I watched it in little bits during ESPN commercials and I began to say to myself, “I can do this.” So I did. I started slowly doing body weight exercises in my bedroom before school. This was the beginning of my regular exercise routine. To this day, some of my favorite core exercises are ones I learned from her shows. After following along in my room for a few episodes, I started to feel stronger and began to look more toned. Probably not how most teenage boys start a regular exercise regimen.

 

So why share this funny tidbit about my life with you? There is a very important lesson to be learned from this story. As I stated, the beginning of my regular exercise routine was different than many other teenage boys my age. That is exactly the point of this story. There is not a wrong way to get started with your exercise routine as long as it is done safely. Whatever type of exercise you start with is OK, there are so many types of exercise and ways to get started. Whatever way you decide to start can lead to more success down the line. You just have to get started.

 

Rick-Adams-Signature

CHES, ACE Health Coach, AFPA Nutrition & Wellness Consultant

cardiovascular

4 Benefits of Cardiovascular Exercise

Whether outdoors, in a gym, or at home, exercise can be performed almost anywhere. To be more specific, exercise can be broken down into two basic groups: cardiovascular (aerobic) exercise and strength (anaerobic) exercise. Today we are focusing on cardiovascular exercise. Cardiovascular means cardio (heart) and vascular (veins). It is your “heart vein” system, you could say. Cardiovascular exercise, or “cardio” for short, can be done through a variety of exercises like running, cycling, jump rope, etc. These exercises require consistent breathing; after all, aerobic does mean “with oxygen”. Let us look at a few of the benefits that can be acquired from cardio exercise.

 

Improved Heart & Lung Function

The lungs bring in oxygen and the oxygen is then transported into the bloodstream. The heart then pumps the oxygen filled blood to the rest of the body. Improving cardio exercise improves the function of both the heart and lungs. With improved heart function, your heart can work much more efficiently. This often leads to improvements in heart rate and blood pressure. With improving cardio exercise, the lungs can take in and deliver oxygen to the bloodstream, as well as remove carbon dioxide more efficiently. Simply, your heart and lungs can do the same work with less effort and strain.

 

Weight Loss/ Weight Maintenance

A greater amount or intensity of cardio exercise means more calories burned. The body first uses glucose from carbohydrates as its source of energy. After that source is used, the body begins to use fat stores as energy. This helps the body shed excess weight or maintain a healthy body weight. Burning fat stores usually comes with extended cardio exercise sessions (usually about 20 minutes in a session). Also, some individuals begin their day with cardio exercise before eating breakfast to begin burning fat more quickly into their session. However, you may feel less energetic performing cardio exercise on an empty stomach.

 

Improved Sleeping Habits

Abnormal quantity or quality of sleep can cause issues in personal and professional life. Cardio exercise puts physical stress on the body, and our bodies use sleep as a time to recharge. The amount of exertion through cardio exercise can help us reach a deeper level of sleep. For some, exercising in the evening can help them fall asleep (I fall into this category). For others, it may energize them and make it difficult to fall asleep. If you have a hard time sleeping after exercise, make sure to plan your cardio exercise for earlier in the day.

 

Reduced Risk of Injury

Cardio exercise has long been associated with building lean muscle. If you see a runner or cyclist, you may notice they usually are not bulky but do have defined muscles. Cardio exercise helps produce stronger and more flexible muscles that can hold up better without strains and tears. Cardio exercise can also lead to a stronger core (abdominal and back muscles). These muscles control and protect postural muscles. Strong core muscles make it easier to rotate the trunk of your body and avoid a hunched-over posture.

 

 

As you can see, there are a wide variety of benefits from cardio exercise. I forgot to mention that you also just might enjoy your cardio exercise as well. As mentioned before, there are a wide variety of exercises that are considered cardiovascular. Find which options you enjoy best and slowly work into it. I am sure you will see some of these benefits, if not more, once you build a steady cardiovascular exercise routine for yourself.

 

Rick-Adams-Signature

CHES, ACE Health Coach, AFPA Nutrition & Wellness Consultant

outdoor

3 Tips for Anxious People New to Outdoor Group Exercise

With the weather improving in much of the U.S. many Americans will find themselves wanting to get outside and be more active. During Spring and Summer it is easy to find fun events like 5K runs, group biking, or outdoor sports leagues. This can definitely be a great way to get active and meet new people. The problem is it can be difficult getting yourself to participate in these events when not having participated in one before. Some people may struggle with interacting with people they may not know or may be self-conscious they will look foolish if they try something new in front of others. Let’s go over a few ways to get over these barriers.

 

Bring A Friend

Going to an event alone can be somewhat nerve wracking when you may not know anyone else there. A great way to ease this stress is to bring a friend or family member along with you. There very well could be someone close to you that wants to get more active who would be willing to go with you. Let others know your interest in going to an outdoor event and ask them if they would be interested in coming with you. This also allows you to have accountability with your friend. Building accountability with others helps both of you to follow through with actually going to the events and to push each other to do your best.

 

Be Humble

If you have to go it alone make sure to keep an attitude of humility at these events. You may not know what to expect the first time at a 5K run, maybe you will not be able to run the entire time, which is OK. It is not necessary to do everything perfectly. Often we put unnecessary pressure on ourselves and fear the worst will happen. No one is going to stop and laugh at you. If you meet other people at the event, let them know you have never done this before and this is a brand new experience for you. Often others will help you and give you advice. Take it as a learning experience, be humble, and enjoy yourself.

 

Just Do It

Overthinking any situation can be detrimental to your success. There will be reasons you tell yourself why you should not go and justify it in your mind. You might feel you are not ready to be physically active around other people or you do have the best equipment, so why bother going. The key is to just get out there and do it. Make sure you understand what you are signing up for and be generally prepared, but do not make it any bigger than that. I understand how it feels to try new activities and feeling nervous about how others may judge or what they might think about me. We often make things much worse in our minds than they are in reality. So just get out there, sign up for that 5K or team sport, and give it a try.

 

Whatever the outdoor events that you are interested in, get out there and try it. You may find something that you want to continue long term or may encounter a new workout friend. There is a lot to benefit from and little to lose.

 

Rick-Adams-Signature

CHES, ACE Health Coach, AFPA Nutrition & Wellness Consultant

myths

Nutrition & Exercise Myths

It can be easy to confuse what exactly are the best foods to eat or exercises to do. There is an abundance of information available online that can both aid and impede the ability to understand the best ways to live a healthy lifestyle. Different sources you find may even contradict each other. Let’s set the record straight on some common misconceptions and myths in the nutrition and exercise world.

 

Eggs are Very Bad for Your Cholesterol

The yolk of an egg is high in cholesterol, and that is where the confusion begins. For this reason, eggs were thought of as a food that should be absolutely avoided to have good cholesterol. Later it was found that cholesterol in food does not impact your own cholesterol as much as it was once thought. It is easy to see how this myth was perpetuated for so long. The main dietary culprit of poor cholesterol levels is saturated fats which cause your body to produce more cholesterol. Feel free to have an egg or two in the morning without the worry of damaging your health.

 

No Pain, No Gain

When exercising, whether it be cardio or strength exercise, it is not uncommon to feel soreness in your muscles after working out. This is especially true of individuals new to exercise. Pain should never be a part of the equation. Pain in your joints during or after exercise is a sign that your form is incorrect or you are trying to lift too heavy of weight. This can cause both short term and long term injuries if not corrected. If you experience these types of pain, try to decrease the intensity of your workout and focus on having the best form possible. Avoid the pain, get the gains.

 

Sports Drinks are the Best Drink During/After Exercise

Watching commercials and reading ads online would lead you to believe that sports drinks like Gatorade or Powerade would be the absolute best drink to have while in the middle of physical activity. In reality, these drinks are more or less glorified Kool-Aid. These drinks do contain the three electrolytes, Potassium, Magnesium, and Sodium, which are depleted in the body through exertion and sweat. Advertising can make it seem that electrolytes need to be replenished much more often than they actually do. The best source of hydration, of course, is water and it has none of the sugar.

 

There is a lot of confusion for multiple different reasons when it comes to a wide variety of health topics. The main goal of my blogs is to give my readers a better sense of what they can do to live a healthy lifestyle. With so much information available, especially online, try to take the advice of respected, experienced, and reputable professionals. This way, you will be able to understand and control your own health.

 

Rick-Adams-Signature

CHES, ACE Health Coach, AFPA Nutrition & Wellness Consultant

water

Benefits of Proper Water Intake

At some point in your life, you have been told to drink more water because it is “good for you”, but why exactly is it good? The true benefits of adequate water intake are often overlooked by most people. Humans are made mostly of water, and without proper hydration, many key functions of the body would simply not be possible. Proper water intake has a direct effect on our daily lives and our overall health.

 

Lack of proper water intake can lead to dehydration, feeling faint, and mental fogginess. Proper water intake helps regulate your body temperature, flush waste from your body, and transport nutrients via the bloodstream. How much water does the body need to properly function and avoid negative side effects? There are a few highly regarded recommendations for daily water intake that include eight 8-ounce glasses a day (64 ounces). Another recommendation suggests drinking half your body weight (pounds) in ounces of water a day. Outside factors also play into your daily water that should be considered. The climate in which you live can come into play because people living in hot climates will need to drink more water to regulate body temperature and replace water lost sweating. Also, your level of physical activity effects your daily hydration needs due to water lost with extra internal functions and sweating.

 

It is nice to know that adequate water intake is good for your health, but you may wonder how it will affect you on a daily basis. Personally, increasing my water intake had a huge impact on my daily life. As a teenager, I would have three cans of soda a day, but decided to cut it out and replace it with just water. I was surprised by the results. Instead of feeling hyperactive, I felt even-keeled. Instead of having issues staying awake during the day and issues falling asleep, I was able to be awake, focused, and energetic while also being able to fall asleep well at night. For me, once I felt the results it has been a major focus to keep my water intake high. Water is a key building block of life, so do not be surprised if you see improvements to your energy levels, mood, skin, or sleep.

 

Whether adding more water throughout the day or replacing other beverages, adding an appropriate amount of water to your lifestyle can make a major difference. Think about where you can add water into your own day. First thing in the morning, between meals, or after physical activity are all great times to make improvements. Give it a try and find what works best for you.

 

Rick-Adams-Signature

CHES, ACE Health Coach, AFPA Nutrition & Wellness Consultant

Health Coach

[Video] Who Works With A Health Coach?

Here is a video I made last month to give a description of what kind of people use a health coach.

If you have questions on working with a Health Coach, please ask.

 

Rick-Adams-Signature

CHES, ACE Health Coach, AFPA Nutrition & Wellness Consultant

snacking

Making Smart Choices When Snacking

Snacking gets a bad reputation from the health industry sometimes, but that really should not be the case. I think most of us understand that eating ice cream and cookies right before we go to bed is not productive towards an overall healthy lifestyle. However, snacks absolutely do have a place in a healthy lifestyle and can be great when worked in properly. Snacking can be a great tool to reduce hunger between meals, improve energy levels, and keep meal portions in check. There are three key factors to focus on for healthy snacking: when you are snacking, what you are snacking on, and how much you are having for your snack.

 

When Are You Snacking?

From my experience, people do not think about when they eat their snacks, they just eat whenever they are hungry. Often people have snacks late in the evening, which is usually is not the best time since there will be little time to work off those extra calories. This is especially a problem when trying to watch your weight. It is generally best to fit a healthier snack earlier in the day while most people are more active. It also can help to cut back on the urge to snack late at night.

 

What Are You Snacking On?

Anything can technically be eaten throughout your day as a snack. Picking the better available options is going to help you improve your overall health. Fruits, vegetables, nuts, granola, and hummus are all great options. Generally, snacks high in protein and fiber will keep you satisfied and satiated throughout the day. A snack of complex carbohydrates before physical activity can be appropriate to make sure you have the energy for your exercise. In contrast, snacks like crackers, most granola/protein bars (often glorified candy bars), and dried fruits loaded with sugar are foods some people may perceive as a good choice.

 

How Much Are you Snacking On?

Snacking a little is alright, but what if I told you portion size is important for higher quality snacks as well? I am a big fan of snacking on nuts because they are high in fiber, protein, and healthy fats. Remember that both fats, saturated and unsaturated, are fairly high in calories. One gram of fat is nine calories, while a gram of carbohydrates or protein is just four calories. This means the calories can rack up quickly when eating nuts, sunflower seeds, peanut butter, or to a lesser extent, hummus. Be mindful of the appropriate portion size on the label if you are trying to watch your weight. For items such as chips, ice cream, and pretzels, try using a smaller bowl to decrease the size of your portions.

 

Snacking is absolutely part of a healthy diet but it is important to do it intelligently. Try working in small snacks throughout the day to see what exactly works best for you. Remember, the more active you are, the more appropriate it is to work in more snacking. It will help keep your energy up, your hunger low, and more satisfied throughout your day.

 

Rick-Adams-Signature

CHES, ACE Health Coach, AFPA Nutrition & Wellness Consultant

Health Coach

[Video] What is a Health Coach?

Here is a quick video I made about What a Health Coach does and how they work with someone to help improve their health.

 

Rick-Adams-Signature

CHES, ACE Health Coach, AFPA Nutrition & Wellness Consultant

natural

Natural Foods to Improve Blood Pressure

Heart disease is the number one cause of death worldwide. One of the largest causes of heart disease is due to long term high blood pressure. In my last blog, I addressed the issues that high blood pressure can cause and what foods can increase your risk of high blood pressure. Today we will focus on natural foods that may improve blood pressure that are simple to add to most anyone’s eating habits.

 

Cinnamon

One of my personal favorite spices is cinnamon, due not only to its great flavor but also to its perceived health benefits. Early studies have shown it’s a natural source to assist in managing high blood pressure. It has shown to improve systolic blood pressure (blood pressure when the heart is contracting) and, to a lesser extent, diastolic blood pressure (blood pressure when the heart is between beats). Greater improvements were seen in people with Type I & Type II diabetes (Akilen).

 

Beet Juice

Studies have shown that beet juice can also assist in improving blood pressure. The nitrate in the beet juice is converted within the body into nitrite, which helps vasodilate (widen) blood vessels that reduce overall blood pressure. Beet juice has been shown to be part of a ‘”natural’ low-cost approach for the treatment of some cardiovascular disease” (Webb). The particular study showed improvement in one to two hours after volunteers ingested beet juice. The study used two cups of beet juice before each test, so consuming enough juice in an ordinary day seems quite reasonable.

 

Cayenne Pepper

Another spice that studies have shown may improve blood pressure is cayenne pepper. It contains a natural chemical compound called capsaicin that promotes vasodilation as well as improvements in sodium retention, both of which lead to improved blood pressure (McCarty). About a half teaspoon of cayenne pepper in water can help improve blood flow and assist in removing excess sodium from the body. Cayenne pepper can be used on a wide variety of foods to add flavor and assist in improved heart health.

 

Making a change to improve your dietary health and heart health does not have to be difficult. All of these items can be easily added to most regular dietary habits. Cinnamon and cayenne pepper can be added to food items or just combined with water to drink. Beet juice can be had with a meal or between meals. Small, simple changes and additions can make an impact, improve your overall health, and assist in managing healthy blood pressure.

Rick-Adams-Signature

CHES, ACE Health Coach, AFPA Nutrition & Wellness Consultant

References

 

  1. Akilen, Pimlott, Tsiami, Robinson N. “Effect of short-term administration of cinnamon on blood pressure in patients with prediabetes and type 2 diabetes.” https://www.ncbi.nlm.nih.gov/pubmed/23867208. October 23, 2013. Vol 29, Issue 10.

 

  1. McCarty, Dinicolantonio, O’Keefe. “Capsaicin May Have Important Potential for Promoting Vascular and Metabolic Health.” http://openheart.bmj.com/content/2/1/e000262. June 17, 2015.

 

  1. Webb, Patel, Loukogeorgakis, Okorie, Aboud, Misra, Rashid, Miall, Deanfield, Benjamin, MacAllister, Hobbs, Ahluwalia. “Acute Blood Pressure Lowering, Vasoprotective, and Antiplatelet Properties of Dietary Nitrate via Bioconversion to Nitrite.” http://hyper.ahajournals.org/content/51/3/784. February 20, 2008.