Weight Loss – 4 Tips to Get Back the Slimmer You
Overeating is an epidemic problem the past 3-4 decades. Since the 1970’s dietary changes have lead to an average of 18.9 additional pounds per adult. To return to slimmer times, everyone would need to cut ~500 calories everyday. As always, this is easier said than done; however, here are four tips to help you get on track:
1. Don’t rely on will power.
If you know the oreos in your cupboard will “call your name” until they are gone, don’t buy them. Keep them out of reach.
2. Set rules for yourself.
If you enjoy pop and popcorn with a movie, limit yourself to small serving sizes and no re-fill. You need to be careful when setting rules that you don’t start feeling deprived. Feelings of deprivation can backfire and lead to binges.
3. Plan your meals.
Planning in advance is a significant step in the right direction. By planning meals ahead you don’t have to think when in a hurry, you already know what you’re having and
4. Motivate yourself.
What’s the benefit to you if you reduce calories by 500 each day? Improved self confidence, more energy, better health? Find whatever rings true to you as the bottom line for why you need to make diet changes.
Receive a step by step plan to promote weight loss with a Mini Diet Makeover. As a special New Year’s bonus you’ll recieve a complimentary copy of the Calorie Counter for Dummies. Learn more here – https://www.lisanelsonrd.com/minidietmakeover.html
All the best,
Lisa Nelson RD
Top 5 Key Strategies to Lose Weight Permanently
http://www.weightlosswithlisa.com
9 Easy Tips to Lower Your Blood Pressure (and Feel Better, Too)
If you have high blood pressure, don’t panic! There are some really easy ways to lower it and most of them involve modifications to your current lifestyle. So before you feel as though all hope is lost, try out one of these methods first.
1. Quit Smoking: Using tobacco in any form can contribute to high blood pressure. Smoking can work against you if you are trying to lower your blood pressure. So if you smoke, quit—it’s as easy as that!
2. Eliminate Salty Foods: Foods that have high sodium levels can contribute to high blood pressure. The body holds onto the salt and this can mean a higher blood pressure in the end. If you use table salt, work to eliminate it. If you eat foods that are very high in sodium, look for healthier substitutes.
3. Keep Your Alcohol Consumption to a Minimum: If you drink alcohol too frequently, it can be a factor in high blood pressure. It can be a good idea to eliminate alcohol altogether while you are working to lower your blood pressure. At a minimum, keep your drinks to no more than one drink per day.
4. Learn How to Cope with Stress: Stress is one of the biggest culprits in high blood pressure. If you don’t learn how to properly manage your stress levels, you are bound to continue to suffer from this condition. Keep the stress to a minimum, and learn healthy ways of dealing with it.
5. Turn to Alternative Methods: There are certain herbs and methods such as acupuncture that are said to lower blood pressure in a healthier way. Under the care of a trained professional, these alternative methods can offer healthy ways of bringing your numbers down.
6. Eat Garlic: It may sound silly, but garlic is one of the most important foods in your quest to bring your blood pressure down. Eating garlic each and every day is said to bring down your blood pressure levels, and will ensure that you feel a whole lot better in the process.
7. Get Moving: Regular exercise is an excellent way to bring down your blood pressure and ensure that you feel better. Get moving however you can and be sure to include moderate exercise in your weekly routine all the time. You will feel better and like what you see with your blood pressure.
8. Eat a Well Balance Diet: Focus on all of the food groups to make up a healthy and nutritionally balanced diet. Making smart food choices and learning to cook healthy meals for yourself will ensure that you feel better and that your blood pressure level stays in a proper range.
9. See Your Doctor: If you have ever suffered with high blood pressure or are worried about it, be sure to keep regular checkups with your doctor. They can help you to monitor it and ensure that you are making progress.
If you have high blood pressure, it is not a problem that you need to suffer with your whole life. There are some easy ways to lower it and to maintain a healthy lifestyle in the process. You will feel better and be doing your part to bring your levels down to a healthy range.
All the best,
Lisa Nelson RD
7 Natural Ways to Lower Blood Pressure
http://www.lowerbloodpressurewithlisa.com
M. Ward blogs about how to study to obtain an online BSN degree.
10 Secrets to Surviving the Holidays Without Gaining Weight!
Can you really enjoy the holidays without gaining weight?
Join Dietitians Lisa Nelson and Ursula Ridens for this FREE Teleclass
“10 Secrets to Surviving the Holidays Without Gaining Weight!”
Call in from anywhere Thursday, November 12th 7-8 pm MT.
Losing and maintaining a healthy weight depends on you making the right choices to achieve your goals and stop the weight loss roller coaster ride. However, the holidays can be especially tricky with the abundance of rich, delicious foods you enjoy year after year.
In this information packed call, you’ll discover:
- Simple ways to modify your favorite foods so they provide fewer calories (but still taste great!)
- 10 insider secrets to help you enjoy the holiday festivities without packing on unwanted pounds
- The most important thing you MUST do before the holidays arrive if you want to be successful
- One simple step to drastically decrease and prevent weight gain during the holidays
You’ll even have a chance to get your specific questions answered!
We understand the chaotic, fun, stressful, busy, and crazy times that make up the holiday season. However, compromising your physical and emotional well-being to enjoy the holidays fully is not necessary. It’s time you learn how to enjoy the holidays, including the tasty treats, without packing on extra pounds year after year!
BONUS: Holiday Recipes and Tips Guide
As a perk for signing up for the teleclass you’ll receive immediate access via email to holiday recipes and tips written by registered dietitians!
Register for free:
https://www.lisanelsonrd.com/newu/holidaycall.html
The Secrets to Holiday Eating
The holidays bring an overabundance of food to our lives! Oh, how easy it is to overfill, gain weight, and then be left with guilt and frustration. Try out these tips to save your waistline and feel great about yourself after the holidays have passed!
- Avoid skipping meals and snacks earlier in the day prior to a holiday meal. This is a sure-fire way to set you up for cravings, overeating, or binge eating.
- Take an active role in planning the holiday meal. Suggest a sit-down meal vs. buffet style.
- Offer to make a healthy dish or two to share at holiday gatherings. This will help to balance out the more rich dishes.
- Allow yourself to eat dessert moderately. Depriving yourself will only lead to feeling left out and may result in “backlash” eating later on.
- Plan ahead so you’re not starving. Find out what time the holiday feast will take place so you can be sure to not arrive hungry only to find out that the meal won’t be served for another 2 hours!
- Be active! Take part in active games like tag football, a neighborhood walk, or a scavenger hunt.
- Focus on other activities and socializing vs. eating and food. Enjoy conversation with family and friends, play card or board games, sing festive songs, or watch a holiday parade.
- Have a plan in place for times when you may notice yourself overindulging. Step away from the table, get some fresh air, or journal your thoughts.
- If you feel like you’ve “blown it”, remember that the holiday is only one day out of 365 days of the year. This one day alone can’t possibly impact your weight or appearance. Use this experience to shape your next holiday into one that feels more successful!
These are just a few of the strategies you can implement 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!
Weight Loss – 5 Tips to Cut Calories When Dining Out
If you are trying to lose weight or maintain your weight restaurants can be a challenge due to the calorie rich menu items. Here are 5 tips to help you:
1. Stop a bad cycle. Just because you dine out on night does not mean you’re healthy intentions are permanently ruined. Start the next day fresh with a heart healthy breakfast.
2. Maintain your social schedule, but actually eat out less. You can still attend social events, but eat a healthy meal at home first and then snack lightly at your social event.
3. Be specific about your order. Don’t be afraid to alter the menu item to fit your needs, such as requesting salad dressing on the side or replacing fries with mixed vegetables.
4. Don’t eat out when you’re starving. Same tip as when grocery shopping – never shop when hungry! In both instances you are much more likely to make poor choices. Snack on something light before an evening out.
5. Put temptation out of reach. If the group you are with orders chips and salsa as an appetizer or a basket of bread is places on the table, put a reasonable amount on your plate and then move it out of reach.
All the best,
Lisa Nelson RD
Top 5 Key Strategies to Lose Weight Permanently
http://www.weightlosswithlisa.com
How to Cook Vegetables to Retain Nutrients
Yes, how you prepare vegetables and how long there are exposed to heat affect nutrient content of fruits and vegetables. The main nutrients “lost” during cooking include water soluble B vitamins and vitamin C. Many of these water-soluble vitamins are leached into water when cooked. You can preserve the nutrient losses by using the cooking liquid in soups or sauces. Steaming or microwaving vegetables are too cooking methods that preserve nutrients.
Also, chopping vegetables after cooking can preserve nutrients. A study found that carrots left whole when cooked retained 25% more of certain nutrients. This is likely due to the increased surface area exposed for nutrients to leach out of vegetables while they are in water. A taste test was also completed and the carrots that were cooked whole were preferred based on flavor. Cooking carrots whole preserves nutrients and natural sugars that impact flavor.
You will enhance flavor and nutritional content by cooking vegetables whole and chopping them afterwards.
All the best,
Lisa Nelson RD
Heart Healthy Tips
http://www.hearthealthmadeeasy.com
