Lose Weight – Eat Breakfast
I cannot stress the importance of breakfast enough. Yes, breakfast is an easy meal to skip. Serotonin levels are high, which means your appetite is low. However, if you think skipping breakfast is a great way to cut calories, you’re wrong. Research shows that individuals who skip breakfast tend to consume more calories throughout the day versus those who eat a well-balanced breakfast. Also, don’t forget the corresponding low metabolism from not jump starting your day with a healthy breakfast. All of which add up to higher unhealthy body mass index (BMI).
Keep it simple: Whole grain cereal topped with berries and low fat milk.
All the best,
Lisa Nelson, RD
eNutritionServices
Are you dieting?
Believe it or not, most people are not on a diet these days. Instead the focus has switched to healthy eating. A new market study shows most people are turning away from “extreme” diets and focusing on long-term weight management. Here are the percents:
Today 10 years ago
29% of women are on a diet 35%
19% of men are on a diet 23%
I am also surprised to see how the definition of a “healthy weight” has shifted. Sixty-two percent say a healthy weight is when you physically feel good, while 27% say a healthy weight means staying within a small ideal weight range.
This is a great opportunity for me to plug my weight loss programs which focusing on healthy eating for the long term, not a short term diet for results. If this is your type of thinking, I welcome you to check out the Balance Program and Mini Diet Makeover I offer to help you lose weight the healthy way. Also, subscribers to The Heart of Health ezine will be receiving a discount coupon code to start the new year off right.
So, where do you fall? Are you sticking with the “diet” mentality? If so, why? Or, have you moved into healthy eating for the long-term?
All the best,
Lisa Nelson, RD, LN
eNutritionServices
Be Heart Healthy – Switch to diet soda.
Do you drink a couple cans of regular soda each day? If so, make the switch to diet. Switching from 24 oz (two cans) of regular soda each day to diet soda will save you 280 calories/day and 78 grams of sugar! This change promotes weight loss (~1/2 pound/week) and triglyceride control.
I can “hear you” arguing with me that there’s no way you can tolerate the taste of diet soda. Well, there are now many products on the market comparable in taste to regular soda without the extra sugar and calories. Start experimenting until you find one you like. Or cut out soda all together and opt for water:)
Diet soda doesn’t eliminate the issue of carbonation and tooth decay or the possible link between caffeine and blood pressure. However, diet soda is the better choice in the long run for your heart health and weight loss goals.
All the best,
Lisa Nelson, RD
eNutritionServices
Lose Weight – Shut off the tv!
You’re probably aware that watching too much tv is linked to weight gain. The weight gain is usually due to mindless snacking while watching tv. Well, scientists from the University of Birmingham in the UK found that those who eat while watching tv have increased food intake even after the tv is shut off!
The study followed 16 undergraduates who ate a 400 calorie lunch with either the tv on or off. Those who ate lunch while watching tv snacked on substantially more cookies throughout the day and had vague memories of meal time.
A small study, but gives you something to think about. According to this study if you remember the tv program you watched more than what you put in your mouth, you’re more likely to snack throughout the day. Is it time for you to shut off the tv?
All the best on your heart health and weight loss journey!
Lisa Nelson, RD
eNutritionServices
Lose Weight by Slowing Down
Eating slowly will help you feel fuller and decrease the calories you eat each meal, all of which leads to shedding the unwanted pounds! It takes ~20 minutes for your head to tell your stomach it’s full, so aim for at least 20 minutes to eat each meal.
Those who eat quickly until they are full are three times more likely to be overweight (research published in the British Medical Journal).
If you’re use to eating at a frenzied pace, slowing down won’t feel natural. Small steps, such as setting down your utensil between bites, will help you slow down. You may find you now have a chance to actually taste and enjoy your meals!
All the best,
Lisa Nelson, RD, LN
Lose Weight the Healthy Way
Willpower and weight loss
When you are trying to shed extra pounds I do not recommend you rely on willpower alone. Clear out the unhealthy foods that weaken your resolve to be heart healthy and lose weight out of your cupboards. Once you have established good habits and can “trust yourself” to enjoy the occasional goodie in moderation, bring a few treats back into your home. Until then, removing temptation is the better route to success!
All the best,
Lisa Nelson, RD, LN
Lose Weight the Healthy Way
