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
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.
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!
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
How to Read Food Labels for Fat and Sodium
You know you should be reading food labels, but what’s the point if you don’t know what you’re looking for? Let me give you a few guidelines you can follow to make food labels work for you.
1. Select foods with less SODIUM than the following amounts per serving:
Frozen or packaged dinners – 500 mg
Microwave Popcorn – 350 mg
Desserts & Cookies – 250 mg
Cheese – 200 mg
Chips, Pretzels – 200 mg
Bread, Crackers, Rolls – 140 mg
2. Select foods with less FAT than the following amounts per serving:
Frozen dinners – 10 g
Cheese – 5 g
Microwave Popcorn – 5 g
Lunch Meat – 3 g
Soup – 3 g
Snacks – 3 g
Bread, Crackers, Rolls – 3 g
Frozen yogurt or Sherbet – 2 g
Remember, when reading labels look at the serving size. A serving size is not necessarily an entire can of food. If a can contains 3 servings and you eat 1 can, you need to multiply the sodium or fat per serving times 3. For example, I have a can of chicken noodle soup with 920 mg of sodium per serving and 6 servings per can. If I eat the entire can, I consume 5520 mg of sodium (920 x 6). If you want a refresher on how much sodium you need everyday, review the post – Reduce Salt to Lower Blood Pressure.
All the best,
Lisa Nelson RD
Heart Healthy Tips
http://www.hearthealthmadeeasy.com
