Health Coaching involves a mentor and wellness practitioner that supports and helps individuals reach their optimal health and feel their best through a customized food and lifestyle program that meets their unique needs and goals.
Health coaching does not focus on one diet or way of living.
Integrative Nutrition Coaching focuses on:
Bio-individuality meaning we’re all different and are unique
It emphasizes health beyond the plate and wellness through primary food. However, at the core is the idea that there are areas that impact health just as much as food. This means that:
All contribute to overall well-being.
There is no one-size-fits-all approach to health and wellness.
These professionals work with clients and teach them how to:
Detox their bodies
Fuel their bodies
Maintain their bodies
This leads to individuals becoming the:
That they can be!
Health Coaching offers services in private one-on-one sessions and group coaching.
Diverticulitis is inflammation of the colon. Dietary factors that influence the risk of diverticulitis include:
Fiber intake – lowers risk.
Processed red meat intake – raises risk.
Intake of red meat with higher total fat – raises risk.
Researchers studied 253 men with diverticulitis and determined that replacing one serving of red meat with a serving of poultry or fish reduces the risk of diverticulitis by 20%. (Yin Cao et al., 2018)
The study’s limitations are that the meat intake was recorded in men only, the intake was self-reported, and the amount consumed at each eating episode was not recorded.
It may be a helpful substitution for anyone at risk for diverticulitis.
Martone, A. M., Marzetti, E., Calvani, R., Picca, A., Tosato, M., Santoro, L., Di Giorgio, A., Nesci, A., Sisto, A., Santoliquido, A., & Landi, F. (2017). Exercise and Protein Intake: A Synergistic Approach against Sarcopenia. BioMed research international, 2017, 2672435. doi.org/10.1155/2017/2672435
Cao, Y., Strate, L. L., Keeley, B. R., Tam, I., Wu, K., Giovannucci, E. L., & Chan, A. T. (2018). Meat intake and risk of diverticulitis among men. Gut, 67(3), 466–472. doi.org/10.1136/gutjnl-2016-313082
Individuals striving to be healthy may not know where or how to start. Can hiring a health coach help individuals start their wellness journey and reach their goals?
Hiring A Health Coach
It’s easy to get caught up in the desire to make changes, but it is another thing to actually set a consistent plan in motion. Hiring a health coach can help individuals understand the information, develop an effective wellness routine that suits their lifestyle, and achieve health and wellness goals. A primary healthcare provider could be a resource and have referrals to reputable health coaches in the area.
What Do They Do?
Health coaches are experts in helping individuals reach health and wellness goals. This can be:
Focusing on nutrition
Improving quality of life
A health coach helps create a plan and makes it happen.
A health coach is someone who helps organize and balance various aspects of an individual’s life so they can learn to maintain optimal health.
They will help overcome barriers when struggling.
A health coach listens and provides support for whatever an individual’s goals may be.
A health coach is there until the goal is reached.
It is important to ensure the providers being considered have the necessary qualifications. Because some certification programs offer a focus on specific areas like nutrition, it’s recommended to identify what is needed before choosing a health coach. Health coaches do not need a university degree, however, many certifications are affiliated with colleges and have educational partnerships that qualify coursework and award college credits. Training to become a health coach consists of: (Shivaun Conn, Sharon Curtain 2019)
Health Goal Examples
Health coaching is not a one-size-fits-all approach. A primary healthcare provider or physician provides a diagnosis and medical plan, and a health coach helps guide and support the individual through the plan. However, hiring a health coach does not require a medical condition to employ services. A few examples of health goals that health coaches address include:
There are many types of health coaches and some may specialize, therefore try to determine the expertise needed to achieve the goals.
Determine how much money will be invested, as many insurance providers do not cover the cost of a health coach.
Health coaches may charge between $50 to $300 per session.
Some will offer packages, memberships, and/or discounts.
Look into their certification.
Is it accredited?
This will ensure choosing a coach who has received the training and expertise needed to provide quality care.
Consult with potential coaches.
Ask questions and see if they are compatible with specific health goals.
Interview as many as needed.
Virtual sessions, in-person meetings, and/or a combination?
How long are the sessions?
Frequency of meetings?
Finding a coach that is flexible and convenient will help maintain a healthy coach/client relationship.
Multidisciplinary Evaluation and Treatment
Perlman, A. I., & Abu Dabrh, A. M. (2020). Health and Wellness Coaching in Serving the Needs of Today’s Patients: A Primer for Healthcare Professionals. Global advances in health and medicine, 9, 2164956120959274. doi.org/10.1177/2164956120959274
Conn, S., & Curtain, S. (2019). Health coaching as a lifestyle medicine process in primary care. Australian journal of general practice, 48(10), 677–680. doi.org/10.31128/AJGP-07-19-4984
For individuals, does knowing about food condiments nutritional values help with overall health?
Condiment options go beyond the standard mayonnaise, ketchup, and mustard. Today there are various options to use as toppers, to marinate, tenderize, increase flavor, and add an appeal to the dish. Most condiments don’t provide much nutrition, but some do contain healthy ingredients like herbs, spices, heart-healthy fats, and antioxidants.
The food condiments that are made the healthiest are those that are low in calories and unhealthy fat and they are made with less or no processed additives and quality ingredients that provide health benefits.
Pico de Gallo
This is a low-calorie, low-fat, nutrient-dense salsa that can zest up any meal.
It is made with tomatoes, onions, jalapeños, and lime.
Easily make your own to control sodium levels.
Top salads, vegetables, or protein with the salsa to add flavor.
Use as a dip for fresh raw vegetables as a snack.
Mustard is a very low-calorie – 5 calories in 1 teaspoon, low-carbohydrate, and fat-free condiment that can increase the flavor of food by adding a sweet, sour, or spicy kick.
Most traditional mustards – yellow and spicy – are made with mustard seed, distilled vinegar, garlic powder, onion powder, salt, spices, and turmeric.
This means that mustard contains little or insignificant calories, fat, protein, and carbohydrate in one serving.
Studies have shown that turmeric can provide health benefits from a compound called curcumin.
Preclinical studies suggest that curcumin can act as an antioxidant and has anti-inflammatory, anticancer, and neuroprotective properties. (Abrahams S, et al., 2019)
Flavored mustards, like honey flavor, can contain added sugars, therefore, it is recommended to read the label before eating.
Regularly consuming saturated fat has been linked with heart disease, high cholesterol, and diabetes.
A healthy substitute for sour cream can be a tablespoon or two of low-fat or non-fat plain Greek yogurt.
Regardless of the healthy or non-healthy food condiments, it is recommended not to drown the food in them and stick to the recommended serving sizes.
Benefits of Healthy Diet and Chiropractic Care
Abrahams, S., Haylett, W. L., Johnson, G., Carr, J. A., & Bardien, S. (2019). Antioxidant effects of curcumin in models of neurodegeneration, aging, oxidative and nitrosative stress: A review. Neuroscience, 406, 1–21. doi.org/10.1016/j.neuroscience.2019.02.020
Spicy brown mustard. FoodData Central. U.S. Department of Agriculture.
Johnston CS, Quagliano S, White S. Vinegar ingestion at mealtime reduced fasting blood glucose concentrations in healthy adults at risk for type 2 diabetes. J Funct Foods. 2013;5(4):2007-2011. doi:10.1016/j.jff.2013.08.003
Siebert, E., Lee, S. Y., & Prescott, M. P. (2022). Chili pepper preference development and its impact on dietary intake: A narrative review. Frontiers in nutrition, 9, 1039207. doi.org/10.3389/fnut.2022.1039207
Ketchup. FoodData Central. U.S. Department of Agriculture.
Caesar dressing. FoodData Central. U.S. Department of Agriculture.
Vinaigrette. FoodData Central. U.S. Department of Agriculture.
Mayonnaise. FoodData Central. U.S. Department of Agriculture.
Sour cream, regular. FoodData Central. U.S. Department of Agriculture.
Individuals dealing with health problems, UTIs, and skin issues can become chronic, what are the effects and benefits of drinking cranberry juice?
Cranberries are a healthy source of nutrients and antioxidants. Cranberry juice is a recommended source of vitamin C, with the added benefits of promoting digestive, heart, immune, and skin health. Most individuals can safely drink cranberry juice to their diet with no issues, but women who are pregnant or individuals that take blood thinners, or medications should discuss adding cranberry intake with a doctor or specialist first.
One cup of unsweetened cranberry juice provides 23.5 milligrams or 26% of the daily value for vitamin C. (USDA 2018)
To avoid excess consumption of added sugars and maximize the benefits, it is recommended to drink unsweetened cranberry juice.
Cranberries contain antioxidant compounds/polyphenolsthat have been shown to help with digestive health.
A study found that drinking cranberry juice was associated with increased beneficial gut bacteria and decreased constipation.
Research funded by a cranberry juice company found participants who consumed cranberry juice twice daily had lower levels of several risk factors for heart disease, stroke, and diabetes than those who received a placebo. (USDA 2016)
A systematic review and meta-analysis found that cranberry supplementation may improve body weight and blood pressure levels.
Cranberries may also help improve high-density lipoprotein (HDL) cholesterol—considered “good” cholesterol—in younger adults.
Cranberry juice contains vitamin C, which is important for immune system function.
Research suggests that inadequate vitamin C consumption can lead to decreased immunity and an increased risk of infections. (Carr A, Maggini S, 2017)
Thanks to its high antioxidant content, cranberry juice may help protect your skin against damage caused by free radicals that contributes to premature aging.
The vitamin C in cranberry juice is also needed for collagen production.
Collagen is a type of protein that provides strength, elasticity, and structural support to the skin, helping to keep it firm and smooth.(Pullar JM, et al., 2017)
A study found that cranberry components known as proanthocyanidins, can promote oral health.
Cranberries activate antibacterial processes that can prevent bacteria from binding together, reducing periodontitis/gum disease and the formation of dental plaque. (Chen H, et al., 2022)
Urinary Tract Infection Prevention
Cranberries have gone through many studies for home treatment of UTIs.
It is believed the chemical compounds/proanthocyanidins can help prevent certain bacteria from sticking to the lining of the urinary tract, thus reducing the risk of UTIs. (Das S. 2020)
A study found cranberry products in the form of juice or tablets may lower the risk of UTIs in at-risk groups by approximately 30%.
At-risk groups include those with recurrent UTIs, pregnant women, older adults, and individuals with chronic indwelling catheters (devices used for short-term bladder drainage) and neurogenic bladder (conditions in which people lack bladder control due to problems in the brain, spine, or spinal cord). (Xia J Yue, et al., 2021)
There is no official recommendation on the optimal amount of juice an individual should consume for health benefits. Most studies examining the benefits have used amounts ranging from 8 to 16 ounces, or around 1 to 2 cups per day. (The Cranberry Institute) However, cranberry juice with large amounts of added sugar can contribute to increased calories, leading to weight gain and other health concerns. Therefore, it is important to read the product label and look for pure, 100% cranberry juice.
If the pure juice is too tart, dilute it with some ice or water.
Avoid cranberry cocktails that are often mixed with other juices, like grape or apple juice, and contain added sugars that can decrease the benefits.
Chicas MC, Talcott S, Talcott S, Sirven M. Effect of cranberry juice supplementation on the gut microbiome and inflammatory markers: a randomized, double-blind, placebo-controlled study in overweight individuals. Curr Dev Nutr. 2022;6(Suppl 1):272. doi:10.1093/cdn/nzac053.013
Chen H, Wang W, Yu S, Wang H, Tian Z, Zhu S. Procyanidins and their therapeutic potential against oral diseases. Molecules. 2022;27(9):2932. doi:10.3390/molecules27092932
Pourmasoumi M, Hadi A, Najafgholizadeh A, Joukar F, Mansour-Ghanaei F. The effects of cranberry on cardiovascular metabolic risk factors: A systematic review and meta-analysis. Clinical Nutrition. 2020;39(3):774-788. doi:10.1016/j.clnu.2019.04.003
Pullar JM, Carr AC, Vissers MCM. The roles of vitamin C in skin health. Nutrients. 2017;9(8):866. doi:10.3390/nu9080866
Xia J Yue, Yang C, Xu D Feng, Xia H, Yang L Gang, Sun G ju. Consumption of cranberry as adjuvant therapy for urinary tract infections in susceptible populations: A systematic review and meta-analysis with trial sequential analysis. PLoS One. 2021;16(9):e0256992. doi:10.1371/journal.pone.0256992
With the summer heatwave blasting through, some individuals can experience digestive health problems. The relationship between the temperature outside and the temperature in the body translates to the digestive system. As the heat rises, it can make the digestive system slow down and become weakened feeling bloated, nauseated, and tired. The body’s balance may feel off because the body lowers its internal temperature to protect itself. Individuals must be careful not to overload themselves with the wrong foods. One way to avoid problems and maintain digestion working smoothly is to eat lighter, eat smaller portions for each meal, and eat easily digestible foods. Doing this will allow the body will feel cooler, and maintain alertness and energy throughout the hot day.
A typical sandwich from home includes bread – one thick slice of whole wheat, one or two favorite condiments, lunch meat, lettuce, tomato, and pickles. Packing a homemade lunch to work or school is one of the easiest ways to lose and maintain weight. Making a sandwich means the ingredients, calories, and nutrition can be controlled. However, a healthy sandwich can easily exceed calories if not careful. Bread choices and condiments like mayonnaise, dressings, and cheese can change a sandwich’s nutrition and increase calories, fat, and sodium. Calories can be cut with smart nutrition information and a few recommendations.
Sandwich Nutrition Facts and Health Benefits
Sandwich Calories and Nutrition
USDA nutrition information for one sandwich with ham, cheese, and mayonnaise equals 155 grams.
Total Calories 361
Fat 16.7 grams
Sodium 1320 milligrams
Carbohydrates 32.5 grams
Fiber 2.3 grams
Sugars 5.1 grams
Protein 19.3 grams
The calories can vary based on the bread, fillings, and spread used to make it and whether vegetables are added.
Calories 200 – 300.
Peanut butter on white bread.
A single serving of peanut butter is two tablespoons.
Peanut Butter and Jelly
Calories 350 – 500.
Depending on how much peanut butter is used and the type of jelly or jam.
Calories 300 – 500.
A 2-tablespoon serving is 200 calories.
Calories 160 – 500.
Depending on the amount of meat added and condiment choices.
Calories less than 200.
This is without the cheese.
With butter on French bread, it can be 400 calories or more.
Calories 400 – 600 or more.
Calories 350 for the mayonnaise filling, plus around 150 for the bread.
Egg and Cheese
Calories 250 -400 or more.
If made on a biscuit or croissant.
230 to nearly 1000 calories.
With a few adjustments and healthy swaps, a nutritious and healthy sandwich that is lower in calories but full of flavor can be made.
Thick, crusty bread, bagels, baguettes, croissants, and hearty rolls can contain fat and calories.
Instead, choose a whole grain or bread alternative with additional nutrient benefits like healthy fats or fiber.
Consider an open-faced sandwich for heartier bread and keeping the portion to one slice.
Once a healthy bread is chosen, build the sandwich around a meat or meat-free filling. Get creative and try different choices to find new flavors. Read labels of meat or fish spreads that sound healthy. Many brands may contain protein and beneficial nutrients, but the filling is often combined with other ingredients high in calories. Try for:
When first starting, cutting sandwich calories might seem complicated and unfamiliar. Fill the refrigerator with as many healthy choices as possible, get creative, and see what you come up with, as crafting a delicious meal is fun once you get the hang of it.
Body In Balance, Fitness, and Nutrition
An, R et al.” Sandwich consumption concerning daily dietary intake and diet quality among U.S. adults, 2003-2012″ Public Health vol. 140 (2016): 206-212. doi:10.1016/j.puhe.2016.06.008
Sebastian, Rhonda S., et al.” Sandwich Consumption by Adults in the U.S. What We Eat In America, NHANES 2009-2012″ FSRG Dietary Data Briefs, United States Department of Agriculture (USDA), December 2015.
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. [Historical Record]: Ham and Cheese.
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central [Historical Record]. Whole Wheat Bread.
Zhao Z, Feng Q, Yin Z, et al. Red and processed meat consumption and colorectal cancer risk: a systematic review and meta-analysis. Oncotarget. 2017;8(47):83306-83314. doi:10.18632/oncotarget.20667
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