Lifestyle Changes vs. Diet to Lose Weight
In order to promote heart health, many times weight loss is required. With over two-thirds of the US adult population being overweight or obese, this is almost a given…even though there are exceptions. When you think about weight loss I think “diet” is the first thing that comes to mind. Plus, in some ways it is more appealing. It somehow equates to quick results. However, you do have another option – lifestyle changes.
Lifestyle changes are more effective long term than “going on a diet”. Let’s compare these two options.
Diet
There are many diet options.
Low-carb
Low-fat
High protein
Vegetarian
Blood type diet
The Zone Diet
South Beach Diet
Weight Watchers
Raw Food Diet
Jenny Craig
Dean Ornish Diet
Mediterranean Diet
Atkins Diet
…and the list goes on. Which one is right for? All the diet options are more likely to cause confusion as you determine which one is best. Plus, the word “diet” implies a short term fix. You’re not going to stay on a diet forever, right? This means after the diet ends, most people regain the weight and you are right back to square one.
For long term success, lifestyle changes are shown to have more lasting results.
Losing Weight Involves More Than Simply ‘Eat Less, Exercise More’
There are a variety of factors that impact your success losing weight. The results of a recent long term study shed light on the impact your food choices and lifestyle choices have on weight gain.
The Study
This study included 120,877 women and men participants who were followed for 12 to 20 years. Relationships between diet, lifestyle, and weight changes were examined.
The Results
You Need More Than Medication to Lower Cholesterol
Cholesterol lowering drugs, such as statin medications, are commonly prescribed to lower cholesterol and are many times effective.
HOWEVER, it takes more than a medication alone to improve overall health and control cholesterol. Lifestyle changes are necessary.
Other risks to consider
Individuals with high cholesterol are often overweight. If you simply pop a pill to correct the cholesterol problem and do nothing to address being overweight you leave yourself at risk for other weight related health conditions, such as diabetes, joint problems, high blood pressure, and certain cancers.
Unknown risks
Lower High Blood Pressure with a Combo Approach
The poor quality of the typical American diet has lead to rampant nutritional deficiencies related to hypertension, heart disease, atherosclerosis, heart attacks, strokes, heart failure, renal disease, diabetes, and obesity.
High blood pressure is due to a combination of genetics and your environment/lifestyle. Nutrients, including macronutrients (carbohydrates, protein, fat) and micronutrients (vitamins, minerals) play a central role when it comes to maintaining a healthy blood pressure as well as minimizing organ damage linked to high blood pressure. Balancing the nutrients in your diet for optimal nutrition dramatically impacts the prevention and treatment of high blood pressure. To effectively treat high blood pressure it is recommended you have a functional intracellular assessments.
What is a Functional Intracellular Assessment?
Worksite Wellness Programs – Does your employer influence your choices?
Right now there are a number of federal rules that limit what employers and insurers can do to encourage and reward healthy behavior, such as being physically active, losing weight, and smoking cessation.
President Obama has outlined 8 principles for health legislation that will make it easier for employers to provide worksite wellness and prevention programs, such as tax credits and other subsidies. The goals of worksite wellness programs would be to promote heart health, decrease obesity, manage diabetes, and other chronic health conditions.
Some proposals provide periodic screenings for health problems and others include counseling focused on healthier lifestyles. By becoming healthier, employees will reduce health care costs and productivity increases. Rewards for achieving a healthier lifestyle may include financial incentives, such as gift certificates and cash rewards. Some insurers already reward employees with lower health insurance premiums.
Of course, there’s always going to be the “other side of the coin” as some criticize the plan, saying employers will be prying too much into employee’s personal lives.
What do you think? Would a good worksite wellness program influence you to take action to live a healthier life?
One option to achieve a healthy worksite is by incorporating the Worksite Wellness Programs available to you.
All the best,
Lisa Nelson RD
9 Steps to Lower High Blood Pressure – Is your hypertension uncontrolled?
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.
