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Health Coach Review: Yoga

January 17, 2017/0 Comments/in Exercise, Health, Lifestyle /by Rick Adams

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 […]

Understanding Non-Meat Protein Sources

January 6, 2017/0 Comments/in Health, Healthy Eating, Lifestyle /by Rick Adams

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 […]

Health Coach Review: Yoga

January 17, 2017/0 Comments/in Exercise, Health, Lifestyle /by Rick Adams

Understanding Non-Meat Protein Sources

January 6, 2017/0 Comments/in Health, Healthy Eating, Lifestyle /by Rick Adams

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Health Coach Review: Yoga

January 17, 2017/0 Comments/in Exercise, Health, Lifestyle /by Rick Adams

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.

CHES, ACE Health Coach, AFPA Nutrition & Wellness Consultant

Understanding Non-Meat Protein Sources

January 6, 2017/0 Comments/in Health, Healthy Eating, Lifestyle /by Rick Adams

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.

CHES, ACE Health Coach, AFPA Nutrition & Wellness Consultant

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Half Sized Blog Element (Single Author Style)

Half Sized Blog Element (Multi Author Style)

Health Coach Review: Yoga

Understanding Non-Meat Protein Sources

Health Coach Review: Yoga

Understanding Non-Meat Protein Sources

Full Sized Blog Element (Big Preview Pic)

Health Coach Review: Yoga

Understanding Non-Meat Protein Sources

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