How to Have a Heart Healthy 4th of July
The 4th of July is just around the corner, which for many of us means BBQ time!
Here are some healthy barbeque ideas so you avoid sabotaging your heart healthy diet:
1. Talk more than you chew.
You don’t have to have a loaded plate to enjoy yourself. Take the time to catch up with a friend. Enjoy watching the kids play. When it’s meal time let others serve themselves first. Select a smaller plate and fill it with the healthiest options limiting foods slathered in mayo, fried, and breaded. Sit down to enjoy the food versus mindlessly eating while standing around the buffet table.
2. Sip smart.
Conversations with the Masters of Healing – FREE Teleseminar Intensive
I’m thrilled to announce the kick off of the inaugural teleseminar intensive – Conversations with the Masters of Healing – starting next month!
Conversations with the Masters of Healing is a rare opportunity for you to listen, learn, change your life, and speak to the most incredible practitioners of healthcare and healing. To register click here.
This complimentary Program will run from July 13 to August 3rd, 2010 and includes an absolutely INCREDIBLE line-up of the top names in prevention and wellness . . .
Pistachios and Lower LDL Cholesterol
Back in September 2008 a study published in the American Journal of Clinical Nutrition found 1-2 handfuls of pistachio each day to lower LDL cholesterol levels. Adding 1.5 ounces of pistachios daily resulted in a 9% reduction in LDL cholesterol and 3 ounces lowered LDL cholesterol levels 12%. The study also found HDL cholesterol levels to increase in women who added 3 ounces of pistachios to their daily diet.
Here’s another reason to consider including pistachios as part of your heart healthy diet plan. A 1 ounce serving of pistachios provides 49 nuts, while a 1 ounce serving of almonds equals 23 nuts, pecans 19 nuts, and walnuts 14 nuts. You may feel like you are “getting” a little more when you enjoy a serving of pistachios for a heart healthy snack.
Just keep in mind that nuts, including pistachios, are high in calories. Watch your portion size!
All the best,
Lisa Nelson RD
https://www.lisanelsonrd.com
Benefit to Being Overweight and Over 70
New research indicates using body mass index (BMI) as a tool to measure health risk in older individuals may not be so accurate.
What is BMI
Body mass index is calculated using an individual’s height and weight. Weight in kilograms is divided by height in centimeters squared. BMI is frequently used to assess overall health. The World Health Organization established four BMI categories:
3 Activities to Burn Calories in the Great Outdoors
Take your fitness routine outside! Here are three activities you can add to your week for fun with friends/family and calorie burning to reach your health goals.
Calories burned for each of these warm-weather activities:
Freestyle Fitness – Swim laps
Take you kids to the pool and swim laps while they play. Swimming works the entire body, toning your chest, back, abs, arms, and shoulders.
Calories Burned per 30 minutes = 238 calories
3 Foods to Lower Cholesterol
Here are three foods you can incorporate into your diet to promote a lower cholesterol.
1. Navy Beans
Navy beans are a great source of dietary fiber. Dietary fiber promotes a lower cholesterol level, specifically soluble fiber which can lower LDL cholesterol 1% for every 1-2 grams of soluble fiber consumed daily. Aim for 25-35 grams of dietary fiber daily. Cooked navy beans provide 6 grams of fiber per ½ cup.
Some additional sources of dietary fiber include broccoli, oatmeal, blueberries, and brown rice.
