sodium blood pressure

Managing your Health by Managing your Sodium Intake

/2 Comments/in , , /by

Keeping blood pressure in check can be easier said than done because it is very easy to over-consume sodium on an average day. Roughly 75 million American adults have high blood pressure. High blood pressure is a major contributor to stroke and heart disease. In college I often had to rewrite diets as part of classwork and I always noticed that sodium was the hardest to improve because so many foods are high in sodium. Making a change to reduce sodium in your eating habits can be overwhelming. You may wonder why it is important to keep your sodium levels in check; let’s find out.

 

Sodium is needed in the body to function properly; after all, it is one of the electrolytes.  Sodium assists in muscle contraction and proper functioning of the nervous system. If your body has too little sodium, you may feel tired, lightheaded, or mentally foggy. Unfortunately, it is incredibly easy to consume far too much sodium on a daily basis. Some studies show the lowest amount of sodium with which a person can still function is around 500 milligrams (mg) per day (Thalheimer). That is roughly around two servings of canned beans.

 

The average American consumes over 3,000 mg of sodium a day, which is well above the recommended limit of 2,000 mg a day (Mayo Clinic). Sodium causes the body to retain water, so when a person consumes large amounts of sodium, it causes their heart to pump more liquid in their bloodstream. Simply, the heart is forced to work harder, which results in increased blood pressure. Therefore the heart gets overworked and wears out more quickly.

 

Certain foods are high in sodium, and it is important to limit them. Canned foods, frozen meals, boxed foods, and many restaurant items are often high in sodium. Sodium keeps food from spoiling quickly and gives it a longer shelf life. This is why high levels of sodium are added to these types of foods during processing. Fresh foods are always going to be a better option for lower levels of sodium. Flash frozen bags of fruits and vegetables are also fine options. Also, foods high in potassium are great options because potassium helps balance fluids by flushing excess sodium from your body (Myers).

 

As I mentioned earlier, it can be tough to improve sodium levels in the beginning. It seems that everywhere you turn, foods are packed with sodium. A good way to start is to focus on making a few small changes initially and build off of that. More food is processed today than at any time in the past. Excessive sodium increases blood pressure, known as the “silent killer” because it usually does not have obvious effects until a serious medical event occurs. If your blood pressure is higher than the doctor would like use some of this information to get yourself on the right track.

 

Rick-Adams-Signature

CHES, ACE Health Coach, AFPA Nutrition & Wellness Consultant

 

 

 

References

  1.  Get the Facts: Sodium and the Dietary Guidelines. Centers for Disease Control and Prevention. http://www.cdc.gov/salt/pdfs/sodium_dietary_guidelines.pdf. April 2016.
  2. Myers, Jasmine. “What Does Potassium Do For Your Body?” http://vitamins.lovetoknow.com/ what-does-potassium-do-body.  Accessed February 22, 2017.
  3. Thalheimer, Judith. “Spotlight On Sodium: How Much Is Too Much, and How Little Is Too Little.” Today’s Dietician. Nov 2014: Pg 26.
  1. Sodium: How to Tame Your Salt Habit. Mayo Clinic. http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/sodium/art-20045479. April 16, 2016.

resolutions podcast

Rick Adams Health Coach on the Evansville Podcast

/0 Comments/in , , , /by

Enjoy my segment on the Evansville Podcast from January 2017 where we talk about New Years resolutions and important tips to improve your health.

Evansville Podcast

 

energy

Improving Energy Levels

/0 Comments/in , , , /by

People often tell me they want to be more active, get more done, and feel better on an average day. However, many say they do not have the energy that they wish they did. If you feel that way, what can you do to boost your energy levels and feel better than you do right now? Let’s break it down.

Hydration

Our bodies are mostly made of water, and many of the body’s functions require water. If you are not properly hydrated, then your body will not function properly and your energy levels will be low. Recommendations range from 64 ounces a day to half your body weight in ounces a day. Another important factor to consider is not just how much liquid you are drinking, but WHAT you are drinking. Certain liquids may not hydrate you as much as you may think. Caffeine is a diuretic, which means the body flushes out liquid by causing you to urinate more often. Coffee, soda, and tea can be poor choices for staying hydrated. When I was younger, I would drink three to four sodas a day. My energy levels were up and down throughout the day, and I often had trouble sleeping at night. Overall, my energy levels improved when I cut back on the soda (sugar and caffeine) and began to just drink water.

Eating Habits

What you eat can be just as important as the liquids you drink. Certain foods can lead to improved energy levels, while others decrease energy levels. Dark leafy greens offer many energy boosting vitamins and minerals, such as iron. Protein rich foods help keep muscles strong when combined with strength exercise. Certain foods like simple carbohydrates can leave you feeling bloated and tired throughout the day, especially when overeaten. Try focusing on fruits and vegetables early in your meals to fill up more on high-quality foods before your regular meal.

Exercise

To improve your energy levels, you also need to take into consideration your exercise habits. Being physically active leads to having strong bones and muscles as well as an improved cardiovascular system. Resistance exercise makes your body physically stronger, allowing you to support weaker areas of the body (lower back, knees, and hips.) Cardiovascular exercise helps improve the efficiency of blood flow throughout the body. This means that blood pressure, heart rate, and oxygen flow to muscles and organs will improve. The cardiovascular system can now function more efficiently and with less effort. Also, exercise early in the day has been shown for most people to improve energy levels throughout the day.

Sleep

All of the improvements I have listed above may not matter much without the proper sleeping habits. Most people need the recommended seven to eight hours per night. Everyone is different (I knew a man that only needed four hours a night!), so pay attention to what makes you feel the most rested. Make sure your sleep is as consistent as possible; not only does your body expect the same amount of hours per night but also the same timeframe (Example: 11 pm to 7 am). Lack of proper sleep can lead to general fatigue, lack of energy to perform exercise, mental fogginess, and even increased hunger.

 

As you can see, there are several areas you can work on to improve your energy levels. I would suggest working on one area at a time. Also, work on the easiest area first. If it might be hard to work on the exercise and eating habits, then focus on the sleep and hydration first. Once you feel it has become a consistent habit, move on to the next area you want to work on. With some dedication you can be more energetic, more productive, and happier.

 

Rick-Adams-Signature

CHES, ACE Health Coach, AFPA Nutrition & Wellness Consultant

yoga

Health Coach Review: Yoga

/0 Comments/in , , /by

This is the first article in a periodic series where I will give my honest opinion on exercises, eating habits, and other health-related activities. These articles will be about activities that are new to me personally and I will share my thoughts on them as a health professional.

 

Over the summer, I went to a free, outdoor yoga event at a local baseball field. It was a light-intensity workout that lasted about 45 minutes, and I enjoyed it very much. While I was there, I received a certificate for a free week of yoga at a local studio. Since the certificate was good for the rest of the year, I decided to use it in December when the weather became cold.

 

About a month ago, I started with the intention to try the different yoga classes and attend more than one a day, if possible. They had 30 minute, 45 minute, and one hour classes. The classes were based on yoga basics, power yoga, and Baptiste Power Vinyasa. I noticed quickly how much of a challenge yoga can truly be. Even simple poses like “Upward Salute” were fairly intense when following the correct technique (stretching hands towards the sky, lifting through the torso, shoulders back, and fingers spread apart). It focused not just on improving flexibility, but also strengthening the entire body as well.

 

Even with just one week of yoga, I could feel specific benefits. I am already a flexible person, but I did notice a slight improvement. I also noticed an improvement to my balance. Yoga can put you into unorthodox positions in which good balance is required. It can be easy to forget that yoga is a form of strength exercise and is a great tool to make your entire body stronger and more structured. Also, I enjoyed the end of our classes were we took a few minutes to lie down on our backs and relax with a lavender water-soaked facecloth resting on our eyes. It was a nice way to calm down and relax after a fairly intense workout before leaving class.

 

After my week was finished, I realized there are great benefits that people of all ages and abilities can receive from yoga. I believe that people who are not comfortable lifting weights or enjoy conventional gyms would benefit the most from this type of exercise. Due to the amount of stretching, holding poses, and the body strength required, it is also great for improving posture and relieving joint pain by improving joint-supporting muscles. While you are unlikely to bulk up through yoga alone, it will definitely help you become leaner.

 

Overall, I greatly enjoyed my classes during that week and continue to practice at home on my own many of the poses that I learned. I hope to return soon because I liked having instructors giving feedback in a small group environment. I already have a new yoga mat for when I get the chance to return. If you have an interest in yoga or want to improve your physical activity away from the gym, then have an open mind and give it try.

 

Rick-Adams-Signature

CHES, ACE Health Coach, AFPA Nutrition & Wellness Consultant

protein

Understanding Non-Meat Protein Sources

/0 Comments/in , , /by

One misconception I hear from time to time is that you have to eat meat in order to get a proper intake of daily protein. While meat products do have all the amino acids to make a “complete” protein, they are not the only choice. There are several non-meat options available but there is a trick to getting the most bang for your buck when eating your non-meat proteins.

 

Proteins are made from 20 different types of amino acids. Thankfully, your body naturally produces 11 of those amino acids. The nine amino acids that the body does not naturally produce are called essential amino acids. They are “essential” because it is essential that you eat them. These nine essential amino acids are important for several reasons, such as fighting off infection, producing healthy skin, breaking down fat, and developing proper brain function.

 

There is debate whether there is a need to combine non-meat protein sources in order to receive the correct amount of all nine essential amino acids. This theory is known as “complimentary proteins” and deals with combining non-meat sources of protein. Some examples are pairing beans (legume) with rice (grain), peanut butter (legume) and wheat bread (grain), and cereal (grain) with milk (dairy). While some argue it is not absolutely necessary to make these combinations, you will intake all nine essential amino acids if you do.

 

Non-meat sources of protein have different amounts of protein in them. Some of the highest protein options come from dairy products like cheese, yogurt, or milk. However, there are a variety of non-meat foods you can eat in order to increase protein intake, including almonds, walnuts, green peas, broccoli, asparagus, green beans, spinach, artichokes, chickpeas (hummus), soy products, oatmeal, quinoa, lentils, brown rice, and black beans.

 

There are also protein powders that can be derived from some of the food items I listed above. The most common protein source in a protein powder is whey, which comes from milk. There are also protein powders available with soy protein, pea protein, and brown rice protein. Whey protein will always have the most saturated fat because it is derived from an animal source. Always be mindful of the sugar content of protein powder as well. Many people want their protein powder to taste good, but make sure it is not a glorified chocolate/vanilla/ strawberry milkshake.

 

There are many ways in which you can acquire your protein intake through a variety of different types of food. This does not mean you cannot ever have meat, but do realize it is not the only source in which you can receive appropriate amounts of protein.

 

Rick-Adams-Signature

CHES, ACE Health Coach, AFPA Nutrition & Wellness Consultant

health

So…What Exactly is Health Coaching?

/0 Comments/in , /by

What a great question; I’m glad you asked! When people hear that I work as a Health Coach I often get asked, “Oh, so you’re a ‘health guy’, but what exactly is it that you do?” Since “Health Coach” is a relatively new title in the health industry, it is that people know little about the specifics of the position. Health coaching involves many areas of health, such as healthy eating, exercise, reducing/managing stress, etc. What really sets Health Coaches apart is the emphasis on disease prevention and behavior change through motivation, goal setting, and accountability.

 

Health Coaching goes beyond just sharing knowledge on health topics. An in-depth research journal described Health Coaching as, “A patient-centered process that is based upon behavior change theory and is delivered by health professionals with diverse backgrounds.” (Wolever 2013) Health Coaches often focus on the “Why?” Understanding the motivation behind someone’s goals is integral for him or her to reach long term success. It is also important to address past successes, past defeats, and future challenges that will affect someone’s outcome when addressing an area of his or her health. Health Coaches need to have the ability to fully flush out these issues to have a good understanding of the individuals they are trying to assist reach their goals.

 

I often get asked, “How does someone become a Health Coach?” It is important to have both qualifications and personal skills. Necessary skills for a Health Coach include listening, caring, motivating, and teaching others. Qualifications can vary for a Health Coach. All Health Coaches need to have basic knowledge of health topics. Having a degree in a health related field, such as nutrition or exercise science, lets people know that a Health Coach has spent much time and effort acquiring his or her expertise. Also, certifications are a great way to become more knowledgeable and qualified. These can include certifications as a nutritionist, personal trainer, yoga specialist, etc. One can also be certified as a Health Coach, such certifications usually deal with combining effective behavior change, nutrition, and fitness aspects. When looking to work with or to become a Health Coach, it is vital to have both the necessary skills and qualifications.

 

Having worked several years as a Health Coach, I understand the wide variety of people that you work with. Some people lack the basic knowledge of what healthy foods they should eat more and what foods they should eat less, whether it be for a healthy lifestyle, to lose weight, or to reduce blood pressure. Other people that I have worked with like nurses, dietitians, and even physicians, have that knowledge but struggle with putting those healthy habits into place due to stress, lack of motivation, or poor time management skills. A Health Coach needs to be versatile to help people with different problems and varying knowledge of health topics. A Health Coach should always strive to make the people he works with self-sufficient so they can live a full healthy lifestyle long term.

 

 

Wolever, Ruth, et al. “A Systemic Review of the Literature on Health and Wellness Coaching: Defining a Key Behavioral Intervention in Healthcare.” Global Advances in Health and Medicine (2013): 38-57. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3833550/

 

 

Rick-Adams-Signature

CHES, ACE Health Coach, AFPA Nutrition & Wellness Consultant

cardio

Keeping Up Cardio When the Weather Gets Cold

/0 Comments/in , , , /by

During the Summer, the days are long and the weather is warm. Going for a walk, run, or bike ride can be a great way to enjoy a beautiful day and perform cardiovascular exercise. It is easy and convenient during that time of year. As we move into Fall, the days become darker earlier and the temperature begins to drop. Many people struggle to keep their cardio consistent during this time of year. Here are some tips to bridge the gap until the weather warms up again.

 

First, let’s quickly address the simplest solutions. At home, you may have an elliptical, stationary bike, or treadmill. While some people may not enjoy using these types of indoor cardio equipment as much as being outdoors, they are convenient ways to keep your cardio routine consistent. If these types of indoor cardio exercise equipment are not available at home, then another option is looking into a gym that does have them. When looking into gyms, always take into consideration the cost, equipment available, and how often you will be able to make it to the gym. If these options work for you, then look no further, you have found a simple solution to your problem!

 

However, it may not be that simple for many others. Home equipment can be expensive and gyms may be too far away, too costly, or your time is too limited. There are other options available that can be done at home to keep up your cardio routine. Some options include the use of light equipment such as a jump rope or aerobic steps. Other, even simpler, options may require nothing but using your own body. Try burpees (AKA “Squat Thrusts”), mountain climbers, or the classic jumping jack.

 

The main point is that no matter how dark, dreary, or cold it may become outside, there are many options to still fit in cardio exercise. I often see people who achieve their goals (weight loss, being more active, feeling healthier) when they can be active outdoors just to see them lose those results when darker and colder weather comes in the Fall and Winter. Keep these options in mind this season and continue your routine consistently to reach your goals.

 

Rick-Adams-Signature

CHES, ACE Health Coach, AFPA Nutrition & Wellness Consultant

Thanksgiving

The Big Meal: 3 Ways to Avoid Feeling Stuffed this Thanksgiving

/0 Comments/in , , /by

Thanksgiving is a time to celebrate family, friends, and all of the blessings we have in life. Often during this holiday, we find ourselves surrounded by a large amount of food and desserts. On this day, we will likely not struggle to find a normal meal, but rather to avoid eating enough for several meals. It may seem like an easy task, but all too often, a relatively normal meal goes two to three plates too deep. So how do we enjoy ourselves without feeling guilty or just plain stuffed?

 

Preparation 

Whether playing sports, giving an important speech, or eating a reasonably sized holiday meal, preparation is key to success. Have a plan before your holiday meal. It does not have to be anything terribly strict. Maybe you will plan on limiting yourself to two plates, or maybe you say to yourself, “I’ll just have one or two dessert items.” There are many ways to prepare and be successful when trying to eat healthier. Different techniques work for different people, so feel free to try several techniques until you find what is best for you.

 

Quality of Food

Thanksgiving meals often have healthier options available, but they can be easily overlooked for items such as stuffing, or of course, turkey. Enjoy these items, but also be sure to include items such as green beans, carrots, or other veggies that may be included in your Thanksgiving meal. This will give you some healthier options to fill up on. As a tip, I would recommend eating fruit or vegetables first, when you are at your hungriest, as a way to reduce portions of stuffing, dessert, or extra turkey.

 

Accountability 

Accountability lets you accept responsibility for your decision to stick to healthier eating habits. This can be done two different ways. First, you can be accountable to yourself. It is easy to forget commitments you have made, so try sticking a post-it note on the refrigerator or setting a phone reminder that says, “Just one plate for dessert on Thanksgiving.” It is hard to forget your goals when you remind yourself often. Secondly, you can be accountable to other people, such as friends or family. If you tell your father, sister, best friend, or cousin that you are trying to eat healthier or lose weight, they can encourage and remind you to stick with your goals and be successful.

 

Enjoy your Thanksgiving with friends and family, have fun, and celebrate with a great Thanksgiving meal. (I will definitely enjoy a slice of éclair cake.) Be sure to give some thought to your goals. If you are trying to lose weight, manage your eating habits, or have a healthier lifestyle, give these tips a try. Enjoy your meal! Just try not to end up stuffed like your turkey.

 

Rick-Adams-Signature

CHES, ACE Health Coach, AFPA Nutrition & Wellness Consultant

Believe

You Have to Believe!: How to Avoid Being the Loveable Loser

/0 Comments/in , , /by

For the first time in 108 years, the Cubs are no longer losers. The Cubs were synonymous with losing. Every year, you could be sure that something would come along to stop their chances of winning; even when they would do well, they would end up blowing it. An injury, errors, or just plain bad luck would always ruin their chances to win the World Series title. This happened so often that Cubs fans believed that they could not win, that they were “cursed”. No matter how well they played, deep down their fans believed they would find a way to lose. This thinking is not limited to sports. When life is not going our way, it can be easy to believe we might be “cursed” ourselves.

 

I often meet people that lack the confidence to believe in his or herself and go after what they want in life. It may be as simple as a new hobby or as serious as choosing a new career path.  Often the greatest struggle can be overcoming their own fears and self-doubts. Past failures, fear of the unknown, and lack of outside support can be negative factors. As a child, I often believed bad things would happen to me because I was not good enough or I deserved it. Therefore I felt I was not good enough to make friends, ask the cute girl out, or pursue my interests because I “knew it would just not work out.” Though I was able to grow past those feelings, it is easy to succumb to these negative self-fulfilling prophecies. What can we do to get over these negative feelings so we can still strive and succeed at our goals?

 

Commit To It

 This may sound incredibly simple, but seriously committing yourself to your goal is an essential key to success. Without fully committing yourself, it can be hard to focus and become easily distracted. If you had an important speech to give or test to take, it is vital to seriously focus on that particular task. Giving it your attention for just a short time is not going to yield the best results. Tell your family or close friends about your goals and get some support. Sometimes you just have to fully commit to what you want.

 

Plan Ahead

Whether your goals are big or small, you need to set yourself up for success. Do you need to set time aside or get items for your new hobby? Do you need to take a new course or complete a certification to pursue a new career? If you are unsure of the proper steps to take, ask someone that has achieved what you want. From beginning to fulfillment, plan the steps that it will take to reach your goals.

 

You Will Not Be Good In The Beginning

Believe me, you won’t, but that is completely fine. It is easy to try something for a day or a week, not do well, and then quit. Understand that you can and should learn from your mistakes. No one expects someone that is trying something new to be great in the beginning. This is no different from others who pursue their goals. Remember, when you do something incorrectly over and over, you will slowly begin to learn to do it better.

 

It’s easy to doubt yourself and believe that you can’t or are not good enough to achieve your goals. Even with these feelings, if you follow these steps you could be surprised at what you can achieve. Make your goals realistic. It may not always be easy to achieve the things you want, but it’s worth trying. The Cubs had to wait 108 years and failed time after time, but they are no longer the “loveable losers”, and you don’t have to be either.

 

Rick-Adams-Signature

CHES, ACE Health Coach, AFPA Nutrition & Wellness Consultant