Glacier National Park

Summer vacation’s have come to a close. The girls and I returned home from about 3 weeks in Kansas on August 11th and hit the road for 4 days in Glacier National Park August 13th.

It meant another 8 hours on the road. . .spending this much time on the road back to back wasn’t our original plan. We had intended to visit Glacier in June, but after starting to plan to trip quickly learned June is not the best time to visit Glacier (trails are still snow packed).

Glacier is another beautiful park. I learned something new. I always thought it was named Glacier after the glacier’s present in the park today (down to 20), but it’s named Glacier after glaciers from millions of years ago that formed all the valleys and peak’s.

The two main goals of our visit included driving the Going to the Sun Road and seeing Grinnell Glacier (only glacier accessible via a trail). Beautiful views and features visible from the Going to the Sun Road (hard to believe it was constructed in the 20’s!).

We took in a couple short hikes, also. Here’s Katelyn getting a free ride.

 

Also, took a boat tour on St. Mary Lake (average depth 289 feet!).

We really enjoyed the hike to Grinnell Glacier. It was 12 miles round-trip (yes, we hiked it with a 2 year-old and 8 month-old!). We did shorten it 2 miles by catching a boat ferry back across a lake, so 10 mile hike for us.

Both girls did very well. Katelyn could hike up to a half-mile before needing back in the back-pack carrier. Keira was a trooper. I had to do some jogging on the way back down to make sure we caught the ferry across the lake (Eric and Katelyn were way ahead of us) and Keira just giggled while bouncing along. Here she is taking an afternoon nap while mom hiked.

We had lunch on the trail, saw wildlife (big horn sheep was perched directly over the trail), and had to hike through a small waterfall (which felt very good on the way back down!).

Here are a couple pictures about a half mile from our destination – Grinnell Glacier. Eric decided he needed to cool off (don’t blame him, Katelyn is pushing 40 pounds!).  Keira’s all smiles at our pit stop and Katelyn shows off her hiking skills.

 

We made it! Here’s Grinnell Glacier. It covers 300 acres. Not sure its depth, but we learned in order to be classified a glacier it must be at least 100-150 feet thick. The pictures don’t do it justice, but you can pick out some of the large rocks stuck in the ice. I believe the rangers said Grinnell Glacier is the fastest melting glacier in the park.

We’ll have to add a new entry to the baby books – “Baby’s First Glacier”!

That’s our last road trip for awhile!  A great place to visit, but it’s good to be home and get everything back in order.

As incentive to kick off a healthy fall season, I have planned a September bonus. Be sure to sign up for The Heart of Health to receive details on the September bonus, as well as, regular heart health and weight loss tips!

All the best,
Lisa Nelson, RD, LN

Control High Blood Pressure – Switch from canned veggies to frozen.

Canned vegetables are high in sodium, while frozen vegetables (without added sauces) usually have no added sodium. Buy the large economy size bags, pour out the amount you need for your meal, close the bag with zip closure or twist tie and stick back in the freezer until next time!

Making this change will significantly reduce your sodium intake, promote blood pressure control and heart health!

Be sure to sign up for regular heart health and weight loss tips through The Heart of Health ezine!

Start "slimming down" your recipes to cut calories and lose weight!

Here are a few simple substitutions:

Replace whole eggs with egg substitutes or egg whites.
Replace butter, oil, and margarine in sweet baked goods with fruit puree or applesauce.
Replace ground beef with ground turkey.
Substitute plain, low-fat yogurt in place of sour cream.
Instead of pastry dough, go with a graham cracker crust.

With a couple substitutions you can enjoy the foods you love without sacrificing your waist!

Receive regular heart health and weight loss tips when you subscribe to The Heart of Health.

All the best,

Lisa Nelson, RD, LN

Use the "talk test" to monitor fitness.

Have you been working out regularly, but not seeing the results you want?  Are you working hard enough?
 
A quick and simple way to check your workout intensity is the “talk test”. 
 
If you can talk with no trouble, pick up the pace.
If you can talk, but need to take a breath every 4-5 words, you’re right on track.
If you’re gasping for breath after every word, slow down!
 
Check yourself the next time you workout. . .you may need to find a higher gear!

All the best,
Lisa Nelson, RD, LN

P.S. Don’t forget to get your subscription to The Heart of Health!

How to boost dietary fiber intake without elevating uric acid.

Question:

How do you boost fiber intake if you have to watch your uric acid levels?

Answer:

Too much uric acid leads to problems with gout (inflammation/pain in your joints).

Fortunately, a diet that is “gout friendly” will also benefit your blood pressure and cholesterol levels, as well as weight loss efforts.

Here are 4 tips:

  1. Avoid alcohol or limit intake
  2. Drink plenty of water (stay hydrated!)
  3. Maintain an ideal body weight – if you need to lose weight avoid fasting or quick weight loss schemes
  4. Avoid foods high in purines

Uric acid comes from the breakdown of purines. Purines make up human tissue and they are found in foods. Which is why limiting foods with high in purines content is beneficial.

Foods to limit/avoid – alcohol, anchovies, sardines in oil, herring, organ meat, legumes (dried beans, peas, mushrooms, spinach, asparagus, cauliflower, yeast, meat extracts, and gravies.

Foods that are beneficial to gout treatment include fresh berries, bananas, tomatoes, celery, cabbage, parsley, green-leafy vegetables, pineapple, red bell peppers, tangerines, oranges, potatoes, low fat dairy, whole grain breads and pastas, tuna, salmon, nuts, seeds, and tofu.

In my recent article – High Fiber Diet Plan to Lower Cholesterol and Lose Weight – I recommended legumes as a good high fiber source to increase. If uric acid levels are an issue for you, legumes is not the best source for increasing your fiber intake. Instead, rely on whole grain breads, cereals, and pastas, as well, as fruits and vegetables beneficial to gout treatment that I’ve listed above to get your daily dietary fiber.

All the best,
Lisa Nelson, RD, LN

Eating Breakfast Equals Weight Loss

Do you eat breakfast?

Well, a recent study backs up the claim that breakfast is the most important meal of the day. Two groups of women were compared. The first group followed a low calorie diet (~1200 calories) that included a balanced protein/carbohydrate intake. This first group ate 50% of their daily calories in the morning (~600 calories). The second group followed a low calorie (~1000 calories), low carbohydrate diet and ate ~25% of their calories in the morning. The first group lost ~40 pounds over 6 months, while the second group lost ~10 pounds (28 pounds first 4 months, followed by 18 pound regain).

Balancing protein and carbohydrates in your breakfast is important. Here are some examples of quick and easy breakfast meals that include both protein and carbohydrates.

Whole wheat toast with peanut butter
Low fat cottage cheese with canned peaches (light syrup)
Banana with handful of mixed nuts
Whole grain cereal with low fat milk
Apple with hard-boiled egg
Low fat yogurt with granola

What are you going to eat for breakfast?

All the best,
Lisa Nelson, RD, LN
Heart Health and Weight Loss Tips