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…
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Added by Lisa Nelson on November 26, 2009 at 8:00pm —
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A Celebration of the Heart with a Gift from the Soul! - Guest Post from Johnny Tan
Some of us already realize this, and others will experience it for the first time: The kitchen will be the most important room in the house in the coming weeks.
Regardless of whether it is a modern-day designer’s kitchen or just one of the so-called “timeless” efficiency kitchens, it is time for it to claim center stage, as it will serve as the hub for the transformational loving energy that will bind fam…
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Added by Lisa Nelson on November 24, 2009 at 11:30am —
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In the battle against chronic disease, specifically heart disease, the antioxidant content of berries is a fantastic weapon.
Researchers in 2008 studied 72 volunteers over an eight week period. The volunteers were divided into a berry group and control group. The berry group was fed 100 grams of whole bilberries, 50 grams of lingonberry-rich nectar, and 100 grams of blackcurrants, strawberries, or raspberry-chokeberry juice every other day. The control group received non-berry “fruit placebos”,…
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Added by Lisa Nelson on November 19, 2009 at 9:30pm —
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Fat, protein, and carbohydrates are all essential to your overall health. When you are working to lose weight it’s important that you do not cut any one nutrient too low. Let’s focus on your protein intake.
Types of Protein
Protein is made up of 20 building blocks called amino acids. Eleven of these amino acids are nonessential and nine are essential. This means the body is unable to create nine of these amino acids on its own and must receive them from food sources. Dietary protein is…
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Added by Lisa Nelson on November 17, 2009 at 9:30pm —
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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. Ad…
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Added by Lisa Nelson on November 12, 2009 at 7:00am —
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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 4…
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Added by Lisa Nelson on November 10, 2009 at 9:30pm —
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The holidays can be a big hurdle in a weight loss/health plan. Holidays don't mean you can't enjoy the good food and desserts.
Here are 5 tips for a healthier holiday:
1. Plan Ahead - It will help if you have a plan in place ahead of time. Decide if you are going to have seconds in advance and what you are going to have seconds of. For example, mashed potatoes and gravy can be loaded with calories and fat, so opt for seconds of a healthier salad or other side dish.…
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Added by Lisa Nelson on November 5, 2009 at 9:00pm —
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Overeating is an epidemic problem the past 3-4 decades. Since the 1970’s dietary changes have lead to an average of 18.9 additional pounds per adult. To return to slimmer times, everyone would need to cut ~500 calories everyday. As always, this is easier said than done; however, here are four tips to help you get on track:
1. Don’t rely on will power.
If you know the oreos in your cupboard will “call your name” until they are gone, don’t buy them. Keep them out of reach.
2. Set rules…
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Added by Lisa Nelson on November 3, 2009 at 10:30pm —
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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…
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Added by Lisa Nelson on October 30, 2009 at 8:00am —
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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…
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Added by Lisa Nelson on October 29, 2009 at 10:30pm —
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If you are trying to lose weight or maintain your weight restaurants can be a challenge due to the calorie rich menu items. Here are 5 tips to help you:
1. Stop a bad cycle. Just because you dine out on night does not mean you’re healthy intentions are permanently ruined. Start the next day fresh with a heart healthy breakfast.
2. Maintain your social schedule, but actually eat out less. You can still attend social events, but eat a healthy meal at home first and then snack light…
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Added by Lisa Nelson on October 27, 2009 at 9:00pm —
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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…
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Added by Lisa Nelson on October 22, 2009 at 9:00pm —
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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…
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Added by Lisa Nelson on October 20, 2009 at 10:00pm —
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It gets very old day after day having to worry about what you’re going to eat for three meals each day and snacks. Throw in changed plans and crazy schedules and the fast food lane is suddenly looking more and more appetizing.
A simple way to make the burden of meal preparation much easier is to plan ahead. Planning a menu does not have to be complicated, it simply requires investing a little time each week to plan ahead.
There are many benefits to planning your meals.
A meal plan saves you…
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Added by Lisa Nelson on October 15, 2009 at 8:30pm —
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Cholesterol is often viewed as “bad” these days and many people are doing everything they can to lower cholesterol levels as much as possible. This isn’t necessarily a good thing.
Cholesterol is essential for many normal bodily functions. Enzymes use cholesterol to produce
vitamin D, steroid hormones (estrogen, progeste…
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Added by Lisa Nelson on October 13, 2009 at 7:00pm —
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You don’t have to follow a vegetarian diet to lower blood pressure, but there is solid evidence that vegetable proteins will
lower blood pressure.
A recent study compared dietary intake of the vegetable protein glutamic acid and blood pressure. The diet study showed a higher intake of glutamic acid linked to a 1.5 to 3 mm Hg decrease in systolic blood pressure (top number) and 1.0 to 1.6 mm Hg decreas…
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Added by Lisa Nelson on October 8, 2009 at 6:30pm —
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Whole grain sales have increased 17% in the last year according to the Packaged Facts market research firm. Diets rich in whole grains are linked to numerous benefits, such as decreased heart disease risk, improved digestive health, and reduction in cancer. Retail sales hit $5 billion in 2008 and anticipated to reach $6 billion by 2013.
Fortunately, this appears to be a new trend that is not a short term “fad”!
Great sources of whole grains include:
100% whole wheat bread
Whole wheat pasta
Wh…
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Added by Lisa Nelson on October 6, 2009 at 11:00am —
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A survey of 2900 individuals found those living near more fast food restaurants and convenience stores to be 25% more likely to be obese. The Canadian survey looked at food sources within 800 and 1600 meters of homes. If there were more grocery stores versus restaurants/convenience the likelihood of obesity decreased. The link between restaurants/convenience stores versus grocery stores also decreased with distances greater than 1600 meters.
This was a short survey I found interesting and decid…
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Added by Lisa Nelson on October 1, 2009 at 9:30pm —
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Remember, you are not
too old to exercise! The US Department of Health and Human Services has issued the guide –
Exercise & Physical Activity: Your Everyday Guide from the National Institute of Aging.
Being physically active does not become less important with age. Remaining active into your senior years has many benefits. Here are just a few of the benefits you’ll se…
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Added by Lisa Nelson on September 29, 2009 at 9:30pm —
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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.…
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Added by Lisa Nelson on September 24, 2009 at 3:00pm —
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