How Many Calories Per Day – Is less really best?
Have you ever been frustrated by not losing weight even when you feel like you’ve done everything possible to cut down on calories?
So is less really best when it comes to how many calories per day we eat? One might think that reducing calories is the most direct way to manage weight. However, this can backfire, especially with eating less than 1200 calories per day (or higher in some individuals). When one cuts their calories down too low the body’s metabolism (the rate at which we burn calories) can become compromised and slow down. This happens as the body senses starvation and switches into conservation mode, burning fewer calories so that the available calories go to vital body organs. As a result of a slower metabolism the body can’t burn calories as efficiently which can slow down and/or prevent weight loss. Does this sound familiar? Many diets actually result in deprivation gone-too-far and slow the metabolism.
The solution in this case is to eat more (and ditch the diet)! By gradually increasing your calorie level with healthful food choices and eating at regular intervals you will be optimizing your metabolism.
Of course, there are times when reducing calories is appropriate by replacing high fat or high sugar foods with healthier options. However, ask yourself it’s possible that you’ve cut out too many calories. You might be wondering how you would know this. Here are some possible signs of calorie intake being too low…
- Extreme hunger
- Fatigue
- Cravings
- Weight plateaus (i.e. not losing any more weight)
- Headaches
- Difficulty making decisions
- Irritability
- Shakiness, lightheadedness, dizziness
Adequately determining how many calories per day is just one of many factors that affect weight loss. To drastically increase your success with losing weight and keeping it off you must wade through all the weight loss information available and sort out what works from what doesn’t. Many methods used to lose weight are ineffective and some may even sabotage your weight loss efforts. Sign up for the FREE teleclass The 5 Biggest Dieting Myths Revealed to learn which weight loss strategies really work. Visit https://www.lisanelsonrd.com/newu/call.html to learn more today.
All the best,
Lisa Nelson RD
5 Biggest Dieting Myths Revealed
Heart Health and Weight Loss – Are emotions holding you back?
Many people struggle with following a heart healthy diet and losing weight due to emotional struggles. For that reason I want to share with you a fantastic resource to help you work through the emotional hurdle of forgiveness.
Forgiveness is a journey, not an event. Brenda Adelman is holding a four week Compassionate Forgiveness Telecoaching Series that will blast you through what’s been stopping you from really feeling happy. In these four 90-minute sessions you will dive into the work that’s needed in order to start feeling better and you’ll have Brenda and the other group members by your virtual side for support.
Here’s what some recent participants in the telecoaching series had to say:
“Finally, I really do have compassion, actual compassion, for the ways I can be. And that has been a huge breakthrough in Self-Forgiveness.”
“Thank you Brenda, and to the group as a whole, for this class, and for helping me get back in touch with my better parts.”
“I want to thank you for helping me get unstuck from such an OLD pattern that had returned. I really was mired down in it. You’re a great energy mover (I’m a 2nd degree reiki practitioner, among other things) besides your many other talents.”
Have you been wronged or betrayed and can’t let go of your anger?
Does the hurt of the past still haunt you?
Are you filled with self-judgment and beat yourself up constantly for the choices you’ve made or didn’t make?
Are you ready to learn how to let go of your resentments so you can experience more freedom? If you are Brenda can help you. Everything she teaches she’s lived.
Go to https://www.e-junkie.com/ecom/gb.php?cl=19792&c=ib&aff=40122 to find out how you can join this intimate forgiveness gathering and start experiencing more peace today.
All the best,
Lisa Nelson RD
Heart Healthy Tips
Heart Disease and Trans Fats – Are you among the 20%?
A study published in the Journal of the American Dietetic Association found that most American’s know they need to avoid trans fats, but only 20% actually knew which foods contained trans fats.
Trans fat is a processed fat, produced as a by-product when hydrogen is added to make a substance more solid at room temperature. For example, margarine is hydrogenated vegetable oil – hydrogen was added and the by-product trans fat is produced. Although, it should be noted that many margarine’s have changed production procedures so the trans fatty acid by-product is not produced. Trans fats are just as bad for heart health (if not worse) than saturated fats. Trans fat increased LDL (bad) cholesterol levels and lowers HDL (good) cholesterol.
Trans fats, also known as hydrogenated oils, are artificially produced in the laboratory by adding extra hydrogen atoms to unsaturated vegetable oils. They have long been a favorite of the food industry for their increased shelf life over conventional oils. Unlike natural fats, however, trans fats have no nutritional value and drastically increase the risk of cardiovascular disease and death. Like saturated fats, they increase the body’s levels of LDL (“bad”) cholesterol, but unlike those fats they also lower its levels of HDL (“good”) cholesterol.
Many processed foods contain trans fat, such as baked and fried foods, so read the food labels. As of January 2006, most manufacturers are required to list trans fatty acid content on the food label. Also, check the ingredient list for the words “hydrogenated” or “partially hydrogenated” as a sign that the product contains trans fat.
All the best,
Lisa Nelson RD
Be Heart Healthy and Lose Weight
How to Use Calcium to Lower Blood Pressure
The link between calcium and blood pressure was noticed years ago when researchers realized people drinking hard water had less high blood pressure than those drinking soft water. Hard water contains more minerals, including calcium.
Individuals receiving more than 800 mg of calcium daily have a 23 percent decreased risk of high blood pressure versus those consuming less than 400 mg of calcium per day.
Back in 1996, scientists compiled all the research to date on calcium and high blood pressure. The results showed calcium supplements given to individuals with high blood pressure lowered systolic blood pressure (top number) an average of 4.3 mm Hg and diastolic blood pressure (bottom number) 1.5 mm Hg.
Some people respond better to supplemental calcium than others. Those with the best results include African-Americans, elderly, pregnant women, menopausal women, people with salt-sensitivity, individuals with a high sodium intake, and those with Type II diabetes.
For the best results, don’t rely on a supplement alone. Work to increase your intake of calcium containing foods – dairy. To promote heart health, select low fat dairy products, such as low fat milk, cheeses, and yogurts.
Additional calcium sources:
Leafy greens (i.e. kale, collard, turnip, mustard greens)
Broccoli
Sardines
Canned Salmon
Calcium fortified Orange Juice
Tofu (if made with calcium carbonate)
For even better results, supplement calcium along with vitamin D. One study supplemented women 1200 mg of calcium to reduce blood pressure. When they added 800 IU of vitamin D, systolic blood pressure decreased an average of 9.3 percent.
Don’t forget three other minerals affect how effective calcium – potassium, magnesium, and sodium. For calcium to have the greatest positive effect on blood pressure, your levels of these three nutrients need to be adequate as well.
For additional steps to lower blood pressure, check out the free e-course 7 Naturals Ways to Lower Blood Pressure.
All the best,
Lisa Nelson RD
Image courtesy of alex_ugalek at freedigitalphotos.net
Heart Health – How to Use the Metabolic Window to Be Heart Healthy
Being overweight increases your heart disease risk. Increasing your metabolism by building muscle is one way to burn an extra 100 calories each day, promote weight loss, and heart health.
Now that you’ve started a strength training routine, you want the best results for your efforts. This means paying attention to what and when you eat pre/post workout, as well as how frequently you train.
Foods before/after the workout for the most efficient results:
You do not want to start your morning workout without eating something first. Your blood sugar and glycogen (carbohydrates stored in muscle and liver) are depleted by morning and if you do not eat something first your body is likely to preserve fat and perform poorly. Quick absorbing carbs with give you fast fuel for your morning workout. Good choices include juice, fruit, toast, or even a sports drink – not the best time for a protein bar. If a “bar” is easiest for you to do, an energy bar would be a better choice before your morning workout. Energy bars contain more carbohydrates which provide the quick energy.
Metabolic Window:
It is important to eat within 45 minutes post-exercise. This 45 minute period is referred to as a “metabolic window”. During this time the enzymes to replenish muscle and protein stores are at peak levels. This means you want to eat a snack that contains protein and carbohydrates. Examples: peanut butter sandwich, yogurt with fruit, bagel with cream cheese, or a handful of nuts. The turkey/PB sandwich you are already having is a good choice. By grabbing a snack within 45 minutes of your workout you will maintain/build muscle mass, replenish glycogen stores, and reduce the amount of fat your body stores.
Weight Training Frequency:
Also, be sure to give your body at least 48 hours between weight lifting sessions. The way muscle is built – you lift weights and the muscle fiber is torn, during the next 48-72 hours the muscle fibers are repaired and made stronger increasing your muscle mass. So picture one step back, two steps forward in the muscle building process. If you lift weights too often you do not give your muscles time to heal and rebuild muscle fibers. A way around this is to alternate upper body and lower body workouts.
I don’t want you to think all this talk about strength training only applies to muscle bound types along the lines of Schwarzeneggar. Maintaining a health lean body mass (muscle) is critical for everyone – men and women alike. Everyone can fall prey to the “middle age spread”! Establish a strong defense of regular activity and you’ll maintain a healthy body weight, essential lean body mass, and avoid heart disease.
To receive regular heart health and weight loss tips from dietitian Lisa Nelson, sign up for The Heart of Health today!
All the best,
Lisa Nelson RD
Heart Health – How hard do you need to workout?
To achieve health benefits, it is recommended that we include 30 minutes of moderate intensity activity 5 days each week. Well, what exactly is considered moderate intensity?
San Diego State University recently studied the effect of different exercise intensity levels to determine how fast someone needs to walk to be exercising at a moderate intensity level. Researchers monitored cardiac exertion of walking at different rates in 97 healthy adults on a treadmill. It was determined that a moderate intensity level is equal to 3 METs, which is a measurement of the bodies oxygen needs. This converted to 92-102 steps per minute for men and 91-115 steps per minute for women.
By grabbing a pedometer and watch on your next walk, you can check to see if you are hitting the goal of ~100 steps per minute to reap the health benefits. And if not, you’ll know you need to increase your speed!
All the best,
Lisa Nelson RD
Be Heart Healthy and Lose Weight
