energy

Improving Energy Levels

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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

protein

Understanding Non-Meat Protein Sources

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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

holiday

How to Have a Happy, Healthy Holiday Season

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The Christmas season can be the toughest time of year to keep your eating habits in check with all the food, parties, and sweets. Combine this with the stress of the holidays and the colder weather, and maintaining a healthy lifestyle can be quite a challenge. Let’s address some quick areas to keep you on track this holiday season.

 

Workplace Snacks/Sweets

The workplace can always be a place full of snacks and sweets but it is never worse than during the holiday season. Bowls of candy and baked goods seemingly overflow this time of year. Throwing out all of your coworkers’ goodies would most likely be frowned upon, so you will have to rely on your own preparation. I know how tough it can be to avoid free sweets at the workplace. First, avoid being hungry. That can sound simple but be hard to accomplish. If you find your stomach grumbling before or after your main meals of the day, then pack a healthier option to munch on in between meals. Fruit, vegetables, nuts, and sunflower seeds are all great snack ideas to get the job done.

 

Holiday Drinks

While sweets may be the most obvious threat to your dietary habits, keep an eye on those festive holiday drinks as well. It is common to see alcohol served at Christmas parties with your friends and family as well as at your company Christmas party. Too many drinks can not only lead to some embarrassing situations but can also pack a large amount of calories. Make sure to have water with drinks to cut down the calories and stay hydrated. Also, while the most festive of holiday drinks, eggnog, is part of Christmas tradition, it is not the best option for watching your weight. It is a dense, creamy, and high sugar drink that gives you roughly 250 calories per glass. I suggest keeping it to about half a glass. (In my opinion, eggnog seems to lose its pleasant taste the more you drink it anyway.)

 

Try not to let your healthy habits slip too much during the holidays this year. As I often say, make sure to enjoy time with friends and family. Indulging in a few sweets here and there is alright but don’t overdo it; you should be able to get back to your normal healthy habits soon after the holiday season passes. Make sure to have some fun over the holidays and then we can talk all about our New Year’s resolutions in a few weeks.

 

Rick-Adams-Signature

CHES, ACE Health Coach, AFPA Nutrition & Wellness Consultant

Thanksgiving

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

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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