All Blog Posts Tagged 'how' (18)

Protein and Weight Loss - How Much Do You Need?

In a previous post I touched on how protein affects weight loss. If you haven't read the post, here's a link - How does protein affect weight loss? Standard recommendations for protein each day is 0.8 grams per kilogram body weight (0.8 g/kg). To calculate your protein needs multiply your weight in pounds x 0.37. Here’s an example of how to do the calculations for someone weighing 140 pounds. 140 pounds… Continue

Added by Lisa Nelson on November 26, 2009 at 8:00pm — No Comments

10 Secrets to Surviving the Holidays Without Gaining Weight!

Can you really enjoy the holidays without gaining weight? Join Dietitians Lisa Nelson and Ursula Ridens for this FREE Teleclass "10 Secrets to Surviving the Holidays Without Gaining Weight!" Call in from anywhere Thursday, November 12th 7-8 pm MT. Losing and maintaining a healthy weight depends on you making the right choices to achieve your goals and stop the weight loss roller coaster ride. However, the h… Continue

Added by Lisa Nelson on October 30, 2009 at 8:00am — No Comments

Does cooking vegetables cause nutrient loss?

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 o… Continue

Added by Lisa Nelson on October 22, 2009 at 9:00pm — No Comments

Quick and Easy Food Label Tips

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… Continue

Added by Lisa Nelson on October 20, 2009 at 10:00pm — No Comments

Don't Cut Fat Too Low

When it comes to lowering cholesterol, it's common to drastically decrease fat intake. While it's important to reduce total fat, especially saturated and trans fats, if you limit heart healthy fats too much you can make it difficult to raise HDL ("good") cholesterol levels.… Continue

Added by Lisa Nelson on September 24, 2009 at 3:00pm — 3 Comments

How to Pick a "Whole Food" Supplement

If you strive for optimal health, consider adding a whole food supplement to your daily regimen. However, you must be a savvy shopper to make sure you select a supplement that lives up to its claims. . .many are a waste of money! Things to look for: 1. Independent research - This means the company selling the product did not conduct the research. 2. Double blind, placebo controlled studies - This means neither the "patient" nor the doctor knew if they were taking the supplement or a sugar pill… Continue

Added by Lisa Nelson on September 22, 2009 at 4:30pm — No Comments

5 Strategies to Lose Weight

Here are five strategies you can start using today to promote long term weight loss: 1. Don't cut calories too low - Drastic calorie restriction can slow your metabolism. 2. Eat a well balanced breakfast everyday. 3. Strength train to build muscle mass and… Continue

Added by Lisa Nelson on September 17, 2009 at 3:30pm — No Comments

What are the dangers of elevated lipoprotein(a)?

Elevated lipoprotein a can cause problems. If your vessel walls are damaged, the body produces more lipoprotein(a) to repair vessel walls. Too much lipoprotein(a) concentrates at damage locations along your artery walls, binds with two amino acids resulting in LDL cholesterol being dumped at the “site” and oxidized LDL is deposited in the artery wall which escalates the build-up of plaque. As the plaque forms, lipoprotein(a)… Continue

Added by Lisa Nelson on September 1, 2009 at 1:00pm — No Comments

What is the function of lipoprotein(a)?

Lipoprotein(a) is formed when one LDL molecule is attached to a protein called apolipoprotein(a). (FYI: Lipo = fat; hence the name lipoprotein – fat with protein.) A healthy level of lipoprotein(a) is beneficial and will: Repair damaged cells Restore structure of blood vessel walls Enhance blood clotting Prevent excessive blood loss due to damaged vessels Promote cell regeneration Basically, lipoprotein(a) at healthy levels acts as an “art… Continue

Added by Lisa Nelson on August 27, 2009 at 1:00pm — No Comments

Do you know your lipoprotein(a) levels?

Lipoprotein(a) is a type of cholesterol we all have; however, it’s not a cholesterol routinely monitored by physicians. Typically you receive a standard lipid panel which gives you the following labs: Total Cholesterol LDL Cholesterol HDL Cholesterol Triglycerides (and maybe VLDL Cholesterol) If the above labs are within normal, there is usually no reason a physician would order any further tests. For those of you with a strong family history of heart disease, I encourage you to have your phys… Continue

Added by Lisa Nelson on August 25, 2009 at 12:30pm — 2 Comments

How to Lower Cholesterol: Step 3

In the last post I gave you the first step towards lowering cholesterol. Here is the third. Remember, by implementing these basic steps, you're establishing a solid foundation that will support heart health and increase the effectiveness of medications and supplements.

Step 3: Lose weight and/or maintain a healthy weight.

Weight has a significant impact on your heart health and cholesterol levels. Weight loss alone may lower triglyceride… Continue

Added by Lisa Nelson on March 5, 2009 at 8:00am — No Comments

How to Lower Cholesterol: Step 2

In the last post I gave you the first step towards lowering cholesterol. Here is the second. Remember, by implementing these basic steps, you're establishing a solid foundation that will support heart health and increase the effectiveness of medications and supplements.

Step 2: Adopt a heart healthy lifestyle.
This means eating a diet that support heart health and including physical activity as part of your daily routine.

Here are so… Continue

Added by Lisa Nelson on March 3, 2009 at 8:00am — No Comments

Physical Activity - The Benefits

Okay, in the previous two posts, we've covered how much activity is needed and I mentioned different intensities requiring different time commitments.

A simple measure of your workout intensity is the talk test. If you can carry on a conversation while taking a breath every 3-4 words, you’re probably at a moderate intensity level. If you are working out hard enough that you can only say a few wor

… Continue

Added by Lisa Nelson on February 24, 2009 at 8:00am — No Comments

Physical Activity - How much is recommended?

As I previously mentioned, The Health and Human Services Department sets physical activity guidelines after reviewing a good decades worth of research related to physical activity and health.

This report encompasses everyone from the age of 6 and up. Let's go into a little more detail on the adult guidelines.

Adult Physical Activity Guidelines… Continue

Added by Lisa Nelson on February 19, 2009 at 3:00pm — No Comments

How to Lose Muscle Mass on Purpose

Most of us strive to lose fat and build muscle our entire lives. Other lucky endomorphs end up building so much muscle that they eventually want to shed some of it. Why? Because when you are genetically gifted to gain muscle, it is sometimes nece… Continue

Added by Steve @ Project Swole on January 27, 2009 at 9:05am — 4 Comments

How to Lower Diastolic Blood Pressure

I’m frequently asked how to lower diastolic (bottom number) blood pressure, so I wanted to give you some good tips to see results. First of all, you need to have a solid foundation in place that supports a low blood pressure. If you’re not sure what this entails visit http://www.enutritionservices.com/controlbloodpressure.html. It’s important that your potassium, calcium, and magnesium intak… Continue

Added by Lisa Nelson on January 16, 2009 at 8:00am — No Comments

Oprah and Emotional Eating

If you haven't heard yet, you will soon—it's everywhere in the media. Oprah has disclosed that she has regained weight she worked so hard to lose and that she now weighs 200lbs. My heart goes out to Oprah—as well as to the millions of women who struggle just like her. Today, on a morning news show, I watched two reporters banter back and forth about what they believe she should be doing to reach and maintain a lower weight. They discussed their certainty that slower weight loss, smaller meals, a… Continue

Added by Melissa on December 10, 2008 at 9:14am — No Comments

How NOT to eat emotionally: Ten things to do with a feeling when you really don’t know what to do with it

How many times have you started at diet or weight loss plan, a fresh new day of healthy eating, only to feel completely derailed by an unexpected bad day, an awful experience or strong emotions—hurt, anger, disappointment, even boredom—that seemed to magnetically pull you to the refrigerator? We’ve been talking about that in my Coaching Club program and it inspired this post. Ten things to do with a feeling when you DON’T KNOW what to do with it: 1. Breathe Sit tight. Breathe in, breathe ou… Continue

Added by Melissa on December 10, 2008 at 8:57am — No Comments

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Susana commented on Susana's blog post 'Healthy Thanksgiving meal - Brazilian Nut Roast en Croûte'

Oh, I wish I could run a healthy restaurant or food store selling healthy prepared goodies... but it takes a lot of money and a lot of effort to compete with big ones! ................ :(

6 hours ago

David commented on Susana's blog post 'Healthy Thanksgiving meal - Brazilian Nut Roast en Croûte'

This looks wonderful! Do you ship?.......:)

8 hours ago

Susana commented on David's blog post 'Holiday Cleansing Teas and Exercise Tips'

Good advise! Luckily, I haven't had any of those problems. I had a healthy veggie meal with Brazilian Nut Roast en Croûte I made from scratch with potatoes, carrots, and peas on the side... and I even made my own gravy from scratch... :) See pos...

yesterday

Susana added a blog post

Healthy Thanksgiving meal - Brazilian Nut Roast en Croûte

I had a healthy Thanksgiving at home with my family. It took a big effort and long time to cook everything but it was worth it! I made a Brazilian Nut Roast en Croûte from scratch the day before just to be sure it came out OK. Also, I made vegg...

yesterday

Brian Jameson updated their profile

yesterday

Brian Jameson is now a member of Iowa Avenue

Welcome Them!

yesterday

David commented on Susana's blog post 'Happy Thanksgiving to all!'

Back atcha too!........:)

yesterday

David added a blog post

Holiday Cleansing Teas and Exercise Tips

From Ask Dr. Mao: Stuffed with stuffing, filled with turkey, crammed with cookies, and saturated with alcohol. Now what? Holidays call for celebration, and many of us know the consequences that come from overindulging in alcohol and food. Somet...

yesterday