Lisa Nelson, RD

“Home for the Holidays” — From My Mama's Kitchen

A Celebration of the Heart with a Gift from the Soul! – Guest Post from Johnny Tan

Some of us already realize this, and others will experience it for the first time: The kitchen will be the most important room in the house in the coming weeks.

Regardless of whether it is a modern-day designer’s kitchen or just one of the so-called “timeless” efficiency kitchens, it is time for it to claim center stage, as it will serve as the hub for the transformational loving energy that will bind families and friends alike during this holiday season.

Known as the heart and soul of any home, the kitchen is the place that will serve as a wonderful backdrop where you will always find an abundance of joy and laughter from family and friends reminiscing and sharing meaningful communication, from knowledge gained to lessons learned.

As you already know, you do not have to know how to cook to be drawn into the kitchen as your five senses will eventually draw you straight toward it once the mouth-watering aromas start to fill the air.

My late Southern Belle mom, Eleanora, once eloquently described to me that being in the kitchen is like being a mother; it is about creating something special. It requires patience, a happy attitude, and a touch of love. It is the perfect blending of all these ingredients that ultimately produces a signature dish.

Since we now live in a global village, with the lifestyle to match, where families can only get together during special occasions, the holiday seasons have become more meaningful than ever. Although there are many of us who are fortunate to have a family to spend the holidays with, there are those of us who are less fortunate due to various reasons. We are the ones that, over the years, are able to find home from within our own hearts. Then, there are those among us who are fortunate to have the opportunity to experience the family holiday spirit thanks to the generosity of our friends.

Whatever the situation may be for you, if we can all take a moment to be mindful, perhaps we can truly experience the true holiday spirit as it is meant to be experienced.

For mothers — They cannot wait to have the family back home together to break bread with.

For children — Believe it or not, your mom will always be more excited to see you than you are to see her.

For singles — For those who are fortunate to have the generosity of a friend’s invitation to be with their family, be very thankful for the love you are receiving.

For those who will be by themselves — Always remember that you are never alone. Home is where the heart is, and be very thankful that you have made it this far. Happiness and glee are always generated and experienced from within.

For the families who will be celebrating this holiday season together with their loved ones — I would like to share with you what my Cajun mom, Ginger, told me a long time ago: “The natural life can always be funny and humorous. The most ordinary events usually end up being the sweetest memories. Being present during the small moments will always make us appreciate the happiness when it happens.”

For the families and individuals who have graciously opened their hearts and homes, and to those who are contemplating doing so — I would like to share with you what my German mom, Dianne, told me a few years back: “Every once in a while, a situation may occur that requires us to radiate our energy of positive goodwill, compassion, and love for others. Until we try to put ourselves beyond our comfort zone, we will not realize we have what it takes to make a difference in that person’s life and in ours.”

For those of us who will be spending this holiday season by ourselves — I would like to share with you what my Malaysian mom, Nyah, told me just before I left home to come to the United States: “Since childhood, you have been and will continue to be exposed to all kinds of experiences. Some experiences, good or bad, will stay with you for the rest of your life. However, it is how you manage them that will ultimately determine your idea of success and happiness, or failure and sadness, in your life. Always remember you are never alone, and although food may fill your tummy and the camaraderie of friends gives you a sense of belonging, it is the loving energy you generate from within you that will nourish your mind, body, and soul. This spiritual grounding is what will ultimately touch the heart and move the soul of others.”

Finally, here is my wish to everyone during this holiday season:

Health — makes all things possible.

Wealth — makes all things work.

Love — makes all things beautiful.

May you have all three.

Johnny Tan
Author of From My Mama’s Kitchen™
“food for the soul, recipes for living”
www.frommymamaskitchen.com

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Heart Healthy Tips – Berries and Your Heart Health

In the battle against chronic disease, specifically heart disease, the antioxidant content of berries is a fantastic weapon.

Researchers in 2008 studied 72 volunteers over an eight week period. The volunteers were divided into a berry group and control group. The berry group was fed 100 grams of whole bilberries, 50 grams of lingonberry-rich nectar, and 100 grams of blackcurrants, strawberries, or raspberry-chokeberry juice every other day. The control group received non-berry “fruit placebos”, such as sugar water and marmalade. After 8 weeks, the berry group had an increase in HDL cholesterol of 5.2%, decreased blood pressure, and improvement platelet function.

Berries are a great source of antioxidants, which prevent cell damage by eliminating free radicals. One visible piece of evidence indicating the powerful antioxidants within berries is their color. Berries are rich in phenolic compounds called anthocyanins, which give berries the deep red and blue colors.

A word of caution! There has been a recent media frenzy over certain berries as “superfoods”. There is currently no scientific proof higher antioxidant levels of certain berries corresponds to improved health benefits that justify the inflated price tags. Some studies on antioxidants have given disappointing and unexpected results. But regardless, even if berries are not a “miracle cure”, they are rich in fiber, vitamin C, manganese, folate, and potassium and an important part of a heart healthy diet.

All the best,
Lisa Nelson RD
Juice Plus Vineyard Blend
http://www.hearthealthmadeeasy.com

Protein and Weight Loss – How Does Protein Affect Weight Loss?

Fat, protein, and carbohydrates are all essential to your overall health. When you are working to lose weight it’s important that you do not cut any one nutrient too low. Let’s focus on your protein intake.

Types of Protein

Protein is made up of 20 building blocks called amino acids. Eleven of these amino acids are nonessential and nine are essential. This means the body is unable to create nine of these amino acids on its own and must receive them from food sources. Dietary protein is divided into two categories – complete and incomplete. A complete protein contains all nine of the essential amino acids. An incomplete protein lacks one or more of the essential amino acids. This is more of a concern if you are vegetarian and consume limited animal food sources. If this is your situation I recommend working one-on-one with a dietitian to ensure you are using complementary proteins to meet your nutritional needs.

Function of Protein

Carbohydrates and fat are the body’s primary energy sources, but protein fills many other crucial roles in the body. Here are a few:

• Forms structural components of the body – muscle contractile tissue, connective tissue, cell membranes, and bone matrix.
• Maintains fluid balance.
• Regular acid-base (pH) balance of blood.
• Formation of hormones and enzymes.
• Immune function (antibodies are proteins).

The role of protein is directly related to weight maintenance is several ways. The hormones and enzymes produced regulate sleep, digestion, and ovulation. Protein slows digestion promoting steady blood sugar levels. Steady blood sugar levels prevent insulin spikes that can lead to increased fat storage. Improper fluid balance can lead to water retention and corresponding weight gain.

All the best,
Lisa Nelson RD
Top 5 Key Strategies to Lose Weight Permanently

5 Simple Holiday Substitutions to Save Calories

Preventing holiday weight gain does not mean you need to deprive yourself of your favorite holiday foods! Simple recipe substitutions can save you calories without sacrificing the taste you love.

Five Tips for a Healthier Holiday:

1. Applesauce or Plum Puree: Use canned applesauce or plum puree in your holiday cookie, cake and pie recipes as a healthier alternative to replace butter and oils.

2. Pumpkin: Use canned pumpkin for more than pumpkin pie. Add canned pumpkin to mashed potatoes in place of heavy cream or butter.

3. Broths: Substitute chicken or beef broth for oil when sauteing meats and vegetables. Choose broth low in sodium for an even healthier choice that’s still full of flavor.

4. Cranberry Sauce: Use cranberry sauce to top your turnkey instead of pilling on the gravy.

5. Cocoa: Replace chocolate in baking recipes with 3 tablespoons of cocoa for every 1 ounce of chocolate.

Making healthy recipe substitutions is just one step towards preventing holiday weight gain. Join dietitians Ursula Ridens RD and Lisa Nelson RD for the free teleclass “10 Secrets to Survive the Holidays Without Gaining Weight”. You’ll learn more about steps you can take to stop holiday weight gain and have your specific questions answered. Go to https://www.lisanelsonrd.com/newu/holidaycall.html to sign up!

Heart Healthy Diet – DASH for More than Just Blood Pressure

The DASH Diet has been proven to lower blood pressure in as little as two weeks. Researchers are interested in the impact of the DASH diet on other aspects of heart health.

A new study looked at the DASH diets effect on heart failure in women. Out of over 36,000 women between the ages of 48-83, those who followed a diet closest to the DASH diet were 37% less likely to develop heart failure. Heart failure is when the heart becomes unable to pump enough blood to meet blood and oxygen needs, typically leading to an enlarged heart. It’s estimated that 5.7 million American’s are living with heart failure. This recent study shows that the DASH diet may decrease heart failure due to reduced blood pressure and lower LDL cholesterol levels.

The DASH diet is reduced in total and saturated fat and rich in fruits, vegetables, and low-fat dairy foods can significantly lower blood pressure.

All the best,
Lisa Nelson RD
Heart Healthy Tips
http://www.hearthealthmadeeasy.com

Combat Holiday Weight Gain with a Battle Plan

The holidays can be a big hurdle in a weight loss/health plan. Holidays don’t mean you can’t enjoy the good food and desserts.

Here are 5 tips for a healthier holiday:

  1. Plan Ahead – It will help if you have a plan in place ahead of time. Decide if you are going to have seconds in advance and what you are going to have seconds of. For example, mashed potatoes and gravy can be loaded with calories and fat, so opt for seconds of a healthier salad or other side dish. Be sure to plan out the desserts, too. If pecan pie is a weakness, put in place a realistic plan. One slice and a cookie. . .?
  2. Low Calorie Snacks – While you are visiting and waiting for the main meal to be served, snack wisely. Select low calorie veggies to much on versus fatty appetizers. “Save” your calories for the meal.
  3. Socialize – Take the time during your holiday meal to catch up with family and friends. This will slow down how quickly you eat and are running back for seconds. You may find that you’re full and not need that second helping!
  4. Watch the Liquid Calories – A glass of wine can add 120 calories and egg nog 340! Do you really need a second glass?
  5. Prepare a Healthier Dish – Is your holiday gathering a potluck? If so, prepare a healthy alternative you like.

These are just a few steps you take to prevent holiday weight gain. Join dietitians Ursula Ridens RD and Lisa Nelson RD for the free teleclass “10 Secrets to Survive the Holidays Without Gaining Weight”. You’ll learn more about steps you can take to stop holiday weight gain and have your specific questions answered. Go to https://www.lisanelsonrd.com/newu/holidaycall.html to sign up!