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Achieve a work-life balance for your health!

Published October 3, 2008 | By Lisa Nelson, RD

I have teamed up this month with Joy on the Job expert Doris Helge, Ph.D. Part of living a healthy life is maintaining a balance between your work and your life. When you don’t meet your needs, your work quality, your relationships and your health deteriorate. Everyone loses when you fail to set healthy boundaries and practice the art of compassionate assertiveness so you can enjoy the work-life balance you deserve.

In this guest post from Doris, you’ll learn how to say “no thank you” to what you don’t want and “YES!” to what you do want. Enjoy! Lisa Nelson, RD, LN

Say “YES” to Work-Life Balance

A client I’ll call Jenny called me in tears. “I have no work-life balance. The people I work with want everything instantly. My husband wants credit when he helps out with the kids . . . as if he isn’t also 50 percent responsible for them! To me, work-life balance isn’t a luxury. It’s essential. If I can’t get some quality time for myself, I’ll be no good to anyone at work or at home.”

Do you sometimes feel like a puppet whose strings are pulled up, down, right, and left at the same time? Ouch!

It’s time to set boundaries and practice the art of compassionate assertiveness. Then you can enjoy the work-life balance you deserve.

YOU ALREADY HAVE THE POWER TO DEVELOP WORK-LIFE BALANCE

No matter what you’ve been told, you are in charge of your own life. You are the only person who can say with conviction, “Wait a minute please. I’m busy right now. As soon as I finish doing ______, I will give you my full attention.”

You are the sole individual who can identify your needs and establish healthy boundaries. You are also the only person on this planet who can maintain your personal boundaries without feeling guilty.

That’s personal power! We’re all very powerful people with a vast array of capabilities. Some of us have forgotten how to be assertive about our own needs. You may think that only harms the person who doesn’t stand up for themselves. Unfortunately, that’s not true. When you don’t say “No” to what you know isn’t right for you, you set a powerful negative ripple effect in motion.

EVERYONE LOSES WHEN YOU GIVE AWAY YOUR INNATE POWER

If you don’t set and maintain personal boundaries, everyone around you suffers. In fact, a nasty chain effect rumbles forward like a runaway train. Because you resent the fact that your needs aren’t met, you radiate an energy of, “I’m a victim.” The people around you react in a variety of ways. Here are some examples.

Some people will become defensive about their behavior. They may even feel manipulated. Neither reaction will help you resolve the core issue.
When you play the role of victim, other people rush forward to play the role of bully. They act like wild animals stalking a wounded prey.
Some people become angry or frustrated when you don’t feel strong enough to say “No thank you” regarding what you don’t want, in a kind assertive manner. They develop a negative opinion about your ability to perform well in the future.
Some people gather around you and commiserate about your sad situation. You may temporarily feel validated when surrounded by supporters. However, these are dangerous cheerleaders because your circumstances don’t improve when you reinforce the belief, “I’m a victim.”
If you play the role of martyr, other people will follow your example. Whether you like it or not, you are always a role model for someone.

This brings us back to your personal power. Look at your impact on the lives of other people in the above examples. Since you can affect the thoughts, emotions, and behaviors of the above people in such a significant way, how can you possibly feel like a victim of life?

TRANSFORM YOUR PAIN INTO POWER

Another choice is to set the intention of walking beyond your fear of change so you can become the confident, capable person you are destined to become. What’s the worst that can happen if you take a small step toward your true self?

Make a decision to enjoy the work-life balance you need and deserve today. Each time you say “No thank you” to what you don’t want, you send a clear signal to the universe saying, “YES!” to what you do want.

Visit http://www.FreeJoyOnTheJobEbooks.com and GET YOUR FREE EBOOKS: “Secrets of Happiness at Work,” “Employee Engagement Made Easy,” and “Get the Respect & Appreciation You Deserve Now.” Doris Helge, Ph.D., is 100% dedicated to empowering you to create more meaning, fun, and fulfillment at work. Dr. Doris is an executive coach & a corporate trainer for companies as large as Microsoft. Download sample chapters from Dr. Helge’s latest books, “Joy on the Job” & “Transforming Pain Into Power” at http://www.MoreJoyOnTheJob.com.

Posted in Heart Health | Tagged balance, health, life, stress, work

Lose Weight with Chromium Picolinate?

Published October 2, 2008 | By Lisa Nelson, RD

A study was published this month in Diabetes Technology & Therapeutics, indicating a link between chromium picolinate supplementation, increased satiety, and reduced appetite.

This was a study of 42 overweight adult women that were divided into two groups. One group received 1,000 mg of chromium picolinate daily and the second group received a placebo. The women that received chromium picolinate reduced their calorie intake, but did not report an increase in hunger. Women receiving the placebo did not reduce their calorie intake and reported increased hunger between 4-4 1/2 hours after lunch. This suggests that chromium picolinate may reduce physical hunger during times of caloric restriction. However, neither group lost a significant amount of weight during the 8 week study. The group receiving chromium picolinate lost about 1 pound, while the placebo group gained about 1 pound.

Chromium picolinate has been touted as a weight loss aid in the past, but it has never been approved by the FDA for weight loss. I’m sure many nutrition and weight loss products are going to use this recent research to amp up their marketing efforts to get you to buy!

Chromium is a trace mineral that occurs naturally in small amounts in foods, such as yeast, egg yolks, lean meat, cheese, and whole grain products. Chromium is known to play a role in the metabolism of carbohydrates and enhances blood glucose control. An adequate intake of chromium for men and women is ~25-35 micrograms/day, with the RDA being set at 50-200 micrograms/day. So, 1000 mg (which was used in this study) is a substantial increase.

It will be interesting to see if future research continues to support this latest study findings.

To receive regular heart health and weight loss tips from dietitian Lisa Nelson, subscribe to The Heart of Health ezine and grab the special report “Stop Wasting Money – Take Control of Your Health” today!

Posted in Lose Weight | Tagged appetite, chromium, Lose Weight, reduced hunger, satiety, weight loss

9 Steps to Lower High Blood Pressure – Is your hypertension uncontrolled?

Published September 28, 2008 | By Lisa Nelson, RD

Today is World Heart Day, so I want to give nine steps that will lead to high blood pressure control and ultimately heart health!If you live with high blood pressure, you’re familiar with the side effects of anti-hypertensive medications. Fortunately, medications are not the only way to rein in high blood pressure.

Lifestyle plays a key role. By altering some choices you make, you can avoid or reduce the need for medications.

Here are 9 steps that will start you towards blood pressure control.

1. Put out the cigarette.

There is a significant blood pressure rise with every cigarette you smoke.

2. Pour out the liquor.

More than two drinks daily for men and one for women can elevate blood pressure. One drink is equal to 12 ounces of beer, 5 ounces of wine, or 1 ½ ounces of 80-proof distilled spirits.

3. Get off the couch.

Inactivity equals an increased heart rate. Increased heart rate means the heart must pump harder and exert more force on artery walls. Shoot for 30 minutes of activity 5 or more days each week. Get moving!

4. Chill out.

Do you turn to cigarettes, alcohol, or food to cope with stress? If so, find a new method ASAP. Possibilities include meditating, taking a bubble bath, going for a long walk – whatever works for you.

5. Do NOT chew the fat.

Reduce saturated fat intake (i.e. trim visible fat off meat, switch to low fat milk). Replace saturated fats (such as shortening, butter, and ice cream) with unsaturated fats (such as canola oil, margarine, and low fat yogurt).

6. Use fatty acids.

Become omega 3 savvy and consume omega 3 fatty acids everyday (i.e. salmon, walnuts, canola oil, herring, and avocados).

7. Stop shaking the salt.

Taste your food before salting it! Read food labels to limit sodium intake to 2300 milligrams per day. Most Americans consume 6-18 grams daily. Pull out herbs and spices in place of the salt shaker.

8. Rake in the roughage.

Make whole grain products, fruits, and vegetables your friends. The more the merrier. A high fiber diet is necessary for heart health. You need 25-35 grams of dietary fiber daily. A fruit serving generally provides 2-4 grams of fiber, whole grain pasta 5 grams, and you can find 100% whole wheat bread with 5 grams.

9. Know your minerals.

Three minerals play critical roles in blood pressure management – potassium, magnesium, and calcium.

Potassium

If you are treating high blood pressure with a diuretic, you are excreting potassium. Two of the best potassium sources are potatoes and bananas.

Magnesium

As you switch from refined grains to whole grains your magnesium intake will increase. Magnesium is lost when grains are refined (bran and germ removed). Also, diuretics have the same effect on magnesium as they do potassium.

Calcium

Get your 3 a day. You need 3 servings of low fat dairy everyday. High fat dairy does not have the same protective effect when combating high blood pressure. One dairy serving is equal to 8 oz. of milk, 8 oz. yogurt, 1-1/2 oz cheese, and 1/2 cup cottage cheese.

For further guidance, access the free ecourse “7 Natural Ways to Lower Blood Pressure” at http://lowerbloodpressurewithlisa.com.

Posted in Heart Health | Tagged alcohol, calcium, fiber, hypertension, hypertension uncontrolled, lifestyle, Lower Blood Pressure, lowering hypertension, magnesium, potassium, salt

Lose weight with a food journal.

Published September 24, 2008 | By Lisa Nelson, RD

Are you struggling to lose weight? Start keeping track of what you eat, when you eat, and how you feel before and after eating. You may be surprised by what triggers you to eat and how fast those little snacks add up.

A new study of 1700 overweight adults resulted in twice the weight loss for those who kept food records versus those who did not.

Receive quick “take action” tips when you subscribe to The Heart of Health ezine.

Posted in Lose Weight | Tagged food diary, food journal, Lose Weight, weight loss

Vote for me!

Published September 14, 2008 | By Lisa Nelson, RD

Would you do me a favor?

The company I license with to provide weight loss programs entered a contest! Please click the link below to vote for us. Look for the “Vote for Me” button beneath the Real Living Nutrition Services logo.

http://www.startupnation.com/homebased100/contestant/1608/index.php

Thank you!
Lisa Nelson, RD, LN

Posted in Heart Health | Tagged weight loss contest

Your Checklist to Lower Cholesterol

Published September 12, 2008 | By Lisa Nelson, RD

Here’s a checklist of the top 8 things you must do if you want to successfully lower your cholesterol and keep it low.

Know your numbers

Have you had a lipid profile? Do you understand the numbers? If you are going to successfully lower cholesterol you need to know your numbers and what they mean. The most effective way to raise HDL is not necessarily the best way to lower LDL.

Evaluate your lifestyle

There are risk factors for high cholesterol that you can not control, such as age, gender, and family history, but there are factors you can control. For example, you can reduce risk by not smoking, increasing your activity, and losing extra weight.

Balance your fats

Reduce unhealthy saturated fats in your diet and replace them with heart healthy unsaturated fats. Total fat intake should be 30% or less of your total daily calories. Out of this 30%, saturated fat should be limited to 7%.

Be active

Physical activity lowers triglycerides and raises HDL (good) cholesterol. Shoot for 30 minutes 5 or more days a week. If you are not currently active, check with your MD before beginning an activity program.

Eliminate trans fats

You need to be food label savvy and watch out for trans fats. Trans fats raise LDL (bad) cholesterol, lower HDL (good) cholesterol, and raise triglycerides. Limit trans fats to 1% or less of your daily caloric intake.

Understand triglycerides

Triglycerides are impacted the most by your simple sugar and alcohol intake. If you are struggling with high triglycerides, you need to use a different strategy to get your cholesterol under control.

Increase dietary fiber

A high fiber diet is necessary for heart health. You need 25-35 grams of dietary fiber daily, especially soluble fiber. For every 1-2 grams of daily soluble fiber intake, LDL (bad) cholesterol is lowered 1%.

Add omega 3 fatty acids

For heart health and lower cholesterol, you want to improve the ratio of omega 3 to omega 6 fatty acids. Omega 3 fatty acids are involved in the regulation of heart rate, blood pressure, and blood clotting.

Receive a step by step plan to promote heart health 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
How to Lower Cholesterol in 8 Simple Steps

Posted in Lower Cholesterol | Tagged dietary fiber, fatty acids, Heart Disease, heart health, lower cholesterol, omega 3, risk factors, saturated, trans fats, Triglycerides, unsaturated

Achieve a work-life balance for your health!

Lose Weight with Chromium Picolinate?

9 Steps to Lower High Blood Pressure – Is your hypertension uncontrolled?

Lose weight with a food journal.

Vote for me!

Your Checklist to Lower Cholesterol

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