Weight Loss – 4 Steps to Reduce Stress Related Weight Gain
Here are four additional tips to decrease the impact of stress and elevated cortisol levels on your weight.
1. Don’t fight the cravings.
If you need something sweet it’s okay to satisfy your sweet tooth – in moderation. It’ll cut off your elevated cortisol levels response before things get out of control.
2. Limit caffeine.
The combination of caffeine and stress raises cortisol levels.
3. As always, don’t skip breakfast!
Being deficient in certain vitamins, such as B vitamins, vitamin C, calcium, and magnesium causes your body stress and boosts cortisol levels, along with food cravings. Breakfast is a great quick and easy way to add these nutrients to your diet everyday. Some yogurt with fresh strawberries provides vitamin C, calcium, and magnesium. Add whole grain toast with peanut butter and you’ve boosted you B vitamin intake. As an additional bonus the healthy fatty acids in peanut butter slow the production of stress hormones.
4. Get enough sleep.
Sleep and stress – Adequate sleep is the most effective way to cut stress. Getting an average of 6 ½ hours of sleep nightly may increase cortisol, appetite, and weight gain. Ideally shoot for 7-9 hours of sleep. It only takes a few nights of good sleep to balance yourself back out.
To learn more about the impact of stress and cortisol on your weight, I recommend reviewing the article How Stress and Cortisol Affect Weight Loss. I’d love to help you lose weight and keep it off – permanently! Check out the programs available to help you at http://www.weightlosswithlisa.com.
All the best,
Lisa Nelson RD
The Best Way to Lose Weight
Heart Attack Signs for Women – Prevent Cardiovascular Disease
Here’s another question and answer from my February interview with Dr. Cynthia Shelby-Lane regarding heart attack signs for women. Read Dr. Shelby-Lane’s answer to learn about women cardiovascular disease.
Lisa Nelson RD: For women the signs of a heart attack are more subtle. What should women watch for? If everyone responded to every arm/jaw/chest/indigestion/feeling “not quite right” symptom, they’d never leave the ER!
Dr. Shelby-Lane: The female heart often is misdiagnosed.
True or false: Every year, more women die of heart disease than men.
The answer is true, but if you didn’t know it, you’re not the only one. In a survey of 500 physicians led by preventative cardiologist Lori Mosca, M.D, Ph.D., less than 20 percent knew the answer.
When it comes to women and heart disease, ignorance can be deadly. The misconception that heart disease is a “man’s disease” is the main reason women are misdiagnosed, or receive delayed treatment, when experiencing symptoms of heart disease and even a heart attack.
Consider these findings:
In a recent study at Weill Medical College of Cornell University/New York-Presbyterian Hospital, 230 physicians were given hypothetical cases of men and women with identical symptoms of heart disease. Half of the case studies included reports that the patient recently had a stressful experience or felt anxious. When this detail was included, doctors diagnosed heart disease in 56 percent of men compared with just 18 percent of women.
They referred men to cardiologists twice as often as women, and prescribed cardiac medications to almost half of the men, versus a paltry 13 percent of the women. Researchers concluded that in the presence of stress or anxiety, symptoms such as chest pain and shortness of breath were more likely to be attributed to anxiety in women but seen as potential signs of heart disease in men.
Another study at Tufts Medical Center in Boston found that among people who called 911 complaining of cardiac symptoms, women were 52 percent more likely than men to experience delays during emergency medical service care, a potentially critical difference because treatments for a heart attack are typically most effective when given within 1 to 2 hours of the start of the attack.
“We often hear women patients say that their complaints were dismissed or that they were ‘blown off’ by their doctors when they presented with heart disease symptoms,” says Lori Mosca, M.D., Ph.D., director of preventive cardiology at New York-Presbyterian Hospital and professor of medicine at Columbia University Medical Center. “Studies show that there is a gender bias out there that women need to be aware of. Our own research has shown that physicians are likely to label a woman at lower risk for heart disease than a man who has the exact same calculated level of heart disease risk.”
So how can you protect yourself? Dr. Mosca offers these suggestions:
Know your risks for heart disease, such as your waist size, smoking and exercise habits, blood pressure, and cholesterol levels. If you smoke, quit. Talk to your doctor about diet and exercise changes you can make to lower your risks, and, if appropriate, medications that might help you. Try this quick test at home: Wrap a tape measure around your waist right at the level of your belly button (don’t suck in your stomach). If your waistline measures 35 inches or more, you are more likely to have high cholesterol, high blood pressure, pre-diabetes and an increased risk of dying of heart disease than a woman with a normal waist size.
Knowing your family’s history of heart disease is important because if you have a close relative with heart disease or diabetes, you are at higher risk for these conditions, too.
Even if you don’t have symptoms of heart disease, having a strong family history – particularly if a parent died at a young age of a heart attack – may be enough reason to be checked early to catch problems that may not yet be causing symptoms. In 40 percent of people that develop heart disease, sudden death is the first symptom.
Learn the unique symptoms of women cardiovascular disease.
Chest pain is the most common symptom of heart problems in both men and women, but women are much more likely to also experience subtle symptoms such as headaches, nausea and upset stomach, jaw or neck pain, shortness of breath and generalized fatigue.
Get help immediately. “Research shows that women tend to call for help later than men do, possibly because they don’t recognize these atypical symptoms as signaling heart troubles, or possibly because their tolerance for pain is greater,” says Dr. Mosca. If you have symptoms and think you might be having a heart attack or stroke, don’t delay; call 911.
Have a checkup annually. Report any suspicious symptoms and don’t let your doctor dismiss your concerns. If you have two or more risk factors and you are over the age of 50, a stress test can give more clues to your heart health. If the stress test shows signs of potential heart problems, further tests can be ordered.
Get a second opinion. If you feel your doctor is not taking your concerns seriously don’t hesitate to find a new doctor.
Lisa Nelson RD: Okay, this was a fantastic answer and I appreciate the detail, but I want to clarify. Are you saying if a woman experiences chest pain and an additional symptom, such as headache, nausea, or shortness of breath they should contact their MD immediately; but if it’s just shortness of breath by itself or just neck pain, not such a concern, monitor and watch for any changes. Is that correct?
Dr. Shelby-Lane: If a woman experiences chest pain along with symptoms such as on-going headaches, nausea, fatigue, and shortness of breath, they should contact their doctor immediately and/or go to the emergency room, especially if these symptoms are of sudden onset. Symptoms such as shortness of breath, fatigue and neck pain may also be subtle indicators of heart disease and most women may dismiss these symptoms and never mention them to their doctor, thereby, missing the opportunity to diagnose an underlying heart problem.
February is American Heart Month. In recognition of American Heart Month you can access Heart Health Made Easy at a 25% savings. Learn more about this take action guide to lower cholesterol and blood pressure at http://www.hearthealthmadeeasy.com.
All the best,
Lisa Nelson RD
Reduce Heart Attack Signs for Women
Weight Loss – 4 Tips to Prevent Stress Related Weight Gain
Stress is linked to weight gain in that it stimulates the release of cortisol. Cortisol is a hormone that breaks down muscle to provide the body with needed glucose for energy needs. Cortisol also relocates fat cell deposits into the visceral cavities of the abdomen. Increased abdominal fat increases your heart disease risk.
Here are three tips to decrease stress related weight gain.
1. Push-ups
Effective, instant stress reliever that tricks the body into thinking your escaping stress. Push-ups cause your blood to circulate quickly, transporting cortisol to your kidney’s and removing it from your system.
2. Eat slowly
Stress typically leads to consuming meals very quickly, which equals bigger portions to fill full, and adds to your belly fat. Being mindful and eating slowly, savoring every flavor/texture, may actually lower cortisol, decrease your calorie intake, and move fat away from the abdominal area.
3. Avoid strict calorie restricted diets.
If you’re always “on a diet”, cortisol levels may rise as much as 18 percent. The rise in cortisol causes a blood sugar spike followed by a drop. This roll coaster ride makes your brain feel deprived of sugar (it’s main source for energy) and your ability to stick with a strict diet plan falters.
I’ll be sharing four more tips in a few days.
All the best,
Lisa Nelson RD
The Best Way to Lose Weight
What causes irregular heart beat? – Learn about heart disease.
Here’s another question I asked Dr. Cynthia Shelby-Lane and her answer about causes irregular heart beat.
Lisa Nelson: What do you recommend for individuals experiencing heart palpitations and what may be triggering the problem?
Dr. Shelby-Lane: Arrhythmias are any deviations in the normal rhythm of the heart (heartbeat). They usually occur as a result of interference with the electrical pathways that produce the heart’s rhythmic muscular contractions. The Parasympathetic Nervous System is responsible for slowing down the heartbeat rate. The Beta-1 Adrenergic Receptors of the Beta-Adrenergic Nervous System are responsible for speeding up the heartbeat rate.
If you experience the following symptoms, you may need to be evaluated for toxicity and consider a stress test, echocardiogram, holter monitor or a tilt table test for further evaluation and diagnosis. A neurologic evaluation may also be indicated.
Fluttering or pounding in the heart
Hemodynamic disturbances are potentially life-threatening such as bradycardia and tachycardia
Dizziness
Syncope (fainting)
Unusual awareness of the heart
Anxiety
Abnormal ECG (provides a “one-shot” picture of the electrical activity of the heart)
Holter 24-hour monitoring results (Holter monitors look at the heart for a longer period of time and are necessary to detect intermittent rhythm problems.
Possible Causes Irregular Heart Beat, Contributing or Associated Factors
1. Coronary artery disease
2. Hypertension
3. Adverse drug reactions
4. Endocrine imbalances, especially thyroid or adrenal disorders
5. Myocardial tissue disease (valvular, atrial and ventricular abnormalities)
6. Sequela of rheumatic fever
7. Metabolic disorders
8. Nutritional deficiencies, especially magnesium
9. Caffeine
10. Environmental toxins or food allergies
11. Damaged conductive tissue (neurocardiogenic syncope)
12. toxicities
13. anxiety and stress disorders, etc.
Follow up diagnostic testing is recommended to determine if the above conditions are causing the problem.
Heart disturbances can occur as a symptom of magnesium deficiency: Measuring your red blood cell magnesium can give you a good idea of your actual magnesium level.
All the best,
Lisa Nelson RD
Heart Healthy Tips
Lose Weight by Eating Breakfast
You’ve heard it before and you’ll hear it again – breakfast is the most important meal of the day. There’s just no way around it.
I frequently hear “I don’t have time for breakfast” and “I’m not hungry in the morning”, neither reason negates the importance of eating breakfast every morning. Maybe it’ll be easier to make breakfast a priority if you understand why it’s so important.
First, breakfast occurs after about an 8 hour fast (think how many hours are between your last meal of the day and breakfast). When you wake up in the morning, your blood sugar and glycogen stores (carbohydrates stored in your muscles and liver) are depleted and the body is searching for fuel. If you don’t feed your body it goes into conservation mode, drops your metabolism (the rate at which you burn calories throughout the day), preserves your fat stores (the body is thinking “starvation”), and will turn to muscle for the energy it seeks.
Second, when you skip breakfast you’ll frequently grab snacks mid-morning to tide you over until lunch. Usually, the snacks that tempt you are high in fat, sugar, and calories. A breakfast that includes a balance of protein, carbohydrates, and fiber reduces these mid-morning cravings.
What’s Going on Physically
Your body is primed and ready to go in the morning. Your metabolism is boosted and your hormones cortisol, adrenaline, and serotonin are highest first thing in the morning.
Cortisol
This hormone promotes the breakdown of lipids (fancy name for fats) which is a good thing; however, it also promotes the breakdown of muscle. It blocks muscle from taking in more amino acids (muscle building blocks) and inhibits new muscle formation.
Adrenaline
Your fight or flight hormone increases your blood sugar to give your body immediate energy by breaking down glycogen in the liver and mobilizing amino acids stored in muscles. However, I’ve already stated that by the time morning rolls around, your glycogen levels are depleted. This means there’s not a reserve glycogen supply and muscle receives adrenalines full attention for the fuel it’s after.
Serotonin
Just to throw an extra hurdle into your morning routine, serotonin is at peak levels first thing in the morning. Serotonin reduces your appetite. There’s a reason you don’t feel hungry!
Research Support
A recent weight loss study reinforces the importance of breakfast. Two groups of women were compared. The first group followed a low calorie diet (1200 calories) that included a balanced protein/carbohydrate intake. This first group ate 50% of their daily calories in the morning (600 calories). The second group followed a low calorie (1000 calories), low carbohydrate diet and ate 25% of their calories in the morning. The first group lost ~40 pounds over 6 months, while the second group lost ~10 pounds (28 pounds first 4 months, followed by 18 pound regain). These results support the fact that a substantial, well-balanced breakfast is essential for long-term weight loss success.
Quick and Easy Breakfast Lose Weight Ideas
What can you do if breakfast doesn’t appeal to you? If you’ve been skipping breakfast for years, changing your habits will be hard, but not impossible. Take it slow and add something small working your way up to a good breakfast with a balance of carbohydrates and protein.
Here are some examples of quick and easy breakfast meals that include a balance of protein and carbohydrates.
Whole wheat toast with peanut butter
Low fat cottage cheese with canned peaches (light syrup)
Banana with handful of mixed nuts
Whole grain cereal with low fat milk
Apple with hard-boiled egg
Low fat yogurt with granola
By eating a well-balanced breakfast you provide your body the fuel it needs, protect your muscles, boost your metabolism, and reduce cravings throughout the day.
February is American Heart Month. In recognition of American Heart Month you can access Heart Health Made Easy at a 25% savings. Learn more about this take action guide to lower cholesterol and blood pressure at http://www.hearthealthmadeeasy.com.
All the best,
Lisa Nelson RD
Heart Health – Are you getting enough potassium?
If you have high blood pressure or want to take steps to prevent high blood pressure, it’s very important you balance your intake of sodium and potassium. The more potassium in your diet and the lower the sodium, the better your blood pressure will be.
The typical American diet contains 3.6 grams of sodium daily, while the current guidelines recommend limiting sodium to 2.3 grams or less daily (~1 teaspoon). Many Americans are deficient on potassium intake with various causes of low potassium. Currently dietary guidelines recommend 4.7 grams of potassium each day. Good potassium sources include bananas, potatoes, cantaloupe, dates, nuts, oranges, and green leafy vegetables.
All the best,
Lisa Nelson RD
7 Natural Ways to Lower Blood Pressure
