outdoor

3 Tips for Anxious People New to Outdoor Group Exercise

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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

Health Coach

[Video] Who Works With A Health Coach?

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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

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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?

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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

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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.

sodium blood pressure

Managing your Health by Managing your Sodium Intake

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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

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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

 

comeback

Insurmountable Odds: How to make an Unlikely Comeback

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The greatest comeback in Super Bowl history was coming back from a 10 point deficit. With 18 minutes left in Super Bowl LI, the patriots trailed the Falcons by 25 points. For most teams, this game would be all but over. Well, the Patriots ended up tying the game, sending it to overtime, and winning the game. In the 3rd quarter and up by 25 points, the Falcons were given a 99.5% chance of winning the game. Was it impossible to comeback and win that game? No. Was it incredibly unlikely? Absolutely. There is a lesson we can learn from this amazing comeback in our own lives.

 

We have all had times in our lives when our obstacles seem insurmountable. They can come in many different situations, like finances, family, health, education, or career. There are always times in life that will get you down, whether due to your own mistakes or to circumstances out of your control. That is when an important decision has to be made—do you push twice as hard to fight for your goal or do you decide it is too unlikely to accomplish and give up? If you want to reach your goals badly enough, no matter how difficult the resistance, there are ways to increase your chances of success.

 

Focus & Plan

When life gets tough, it can become stressful. Maybe you have to improve your performance at your job, or you have to improve your grades in school, maybe you find yourself running low on money. It can be tempting to become self-defeated, which makes the problem even more difficult to overcome. It is important to focus and plan your next steps. What steps can you take to start the process of getting yourself out of your bad situation? Every situation is different, so give some thought to your specific position and think of even small ways to make improvements. For example, rearrange your schedule to improve productivity at work, allocate more time to study, or cut back on unnecessary expenditures. The Patriots had to focus on scoring one touchdown before they could focus on the next three they would need in order to come back and win the game.

 

Take Advantage of Opportunities

In difficult times, you have to take advantage or even create your own breaks and opportunities. Look for openings to capitalize on and improve your situation. For example, is there a part-time job available to improve your finances, or can you make extra money from a hobby of yours? Is there a classmate that can help tutor you in school? Is your boss open to suggestions on improving the productivity of the workplace? Take advantage of situations like these, you already need all the help you can get. When all seemed lost, the Patriots forced turnovers and made big plays when they absolutely had to.

 

If you want something, you have to work hard for it. When you find yourself down in life, you have to work even harder. I will be honest, even when you make some changes to improve your situation, it may still be unlikely that you will succeed. The Patriots could have made all the correct moves near the end of the game and still easily lost. But remember this Super Bowl Patriots team when you find yourself on hard times in life. Even if you feel like you have a 99.5% chance of losing, you might just be able to win in the end.

 

Rick-Adams-Signature

CHES, ACE Health Coach, AFPA Nutrition & Wellness Consultant

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

yoga

Health Coach Review: Yoga

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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