tag:blogger.com,1999:blog-44120051077725689482023-11-16T05:20:24.437-08:00Real Living Nutrition's BlogReal Living Nutrition's Blog.
Weight loss and wellness tips and chatter-- Welcome!Meri Raffettohttp://www.blogger.com/profile/02458945102400882067noreply@blogger.comBlogger92125tag:blogger.com,1999:blog-4412005107772568948.post-1814567261286172212014-06-14T12:09:00.003-07:002015-04-14T12:06:28.525-07:00Time for Grilling<br />
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For me, summer is long days with kids playing in the street, sipping ice tea and Barbecues. I do love grilling with friends and family as I'm sure many of you do but cooking meat at high temperatures may leave you at an increased risk of certain cancers. <br />
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Cooking meat at high temperatures, 350 degrees and above, create a compound called heterocyclic amines (HCAs). Another compound, Polycyclic aromatic hydrocarbons (PAHs) are formed when fat drips, flaring up the smoke and fire and resting on the meat. Both compounds are linked with the development of tumor cells. </div>
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Don't worry...I wouldn't dream of taking away summer grilling. There's several ways you can decrease this exposure and still enjoy grilling regularly in a healthy way. Phew!</div>
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1. Marinate and use rubs on your meats, specifically those with high antioxidant content. Lemon juice, wine, beer, fresh herbs are types of ingredients that contain antioxidants. Researchers believe these antioxidants block the HCAs from forming up to 96 percent. Not to mention it makes your meats juicy and flavorful. </div>
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2. Use lower fat cuts of meat like chicken breasts or flank steaks. This is a simple way to decrease the amount of PAHs formed.</div>
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3. Turn the temp down slightly...you don't want to slow cook your food but you can churn out some good meats by cooking them at a lower temperature for a longer time basting as you go. </div>
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4. Turn your meat frequently. This helps to decrease the amount of compounds that will form on your food and keeps it from getting burnt at the same time!</div>
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5. Last but not least...use a smaller amount of meat and grill a feast using fruits and veggies! HCAs and PAHs aren't formed when grilling fruits and veggies and you get amazing flavor!</div>
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<a href="http://3tomatoes.net/2014/06/herb-infused-grilled-corn/"></a><br /></div>
Meri Raffettohttp://www.blogger.com/profile/02458945102400882067noreply@blogger.com0tag:blogger.com,1999:blog-4412005107772568948.post-67663498446725453812012-06-14T15:46:00.000-07:002012-06-14T15:46:09.211-07:00Nectarines- Summer's Fruit<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_ajLK2k_rQ44kwGlgGkC9cd7ihZlF88JxMonvIYe7wYZTP-v2mi329itLR7LsaBx3bsa_ErWWgU769Iw-B8o1Ox9M50cAtvTINCyn_7N4uWsPnCTyNEL_hmZfQfsdd6gn5fTbceH9K2XV/s1600/Roseanne+Rust+MS+RD+LDN.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" pca="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_ajLK2k_rQ44kwGlgGkC9cd7ihZlF88JxMonvIYe7wYZTP-v2mi329itLR7LsaBx3bsa_ErWWgU769Iw-B8o1Ox9M50cAtvTINCyn_7N4uWsPnCTyNEL_hmZfQfsdd6gn5fTbceH9K2XV/s1600/Roseanne+Rust+MS+RD+LDN.jpg" /></a></div>
<strong>Nectarines:</strong> peaches without the fuzz? Well, not exactly. Nectarines are similar to peaches, both originating in China more than 2000 years ago, and cultivated in ancient Persia, Greece and Rome. They were grown in Great Britain in the late 16th or early 17th centuries, and were introduced to America by the Spanish. Nectarines are smaller than peaches and have a smooth golden yellow skin with shades of red. The yellow flesh often may have a pink tinge, and they have a distinct aroma and more pronounced flavor than the peach. Today, California grows most of the nectarines produced in the United States. <br />
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Summer is a great time to find fresh, ripe nectarines in the produce section. There are more than 100 varieties of nectarine, including freestone, or clingstone varieties. The freestone types separate from the pit easily, whereas the flesh of the clingstone type clings to the pit.<br />
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Like peaches, nectarines are low in calories with only about 30-40 calories each. They are also fat free and sodium-free. Each nectarine provides 1 gram of dietary fiber and is a good source of vitamins A and C. Nectarines should be stored in a loose plastic bag in the coolest part of the refrigerator (usually the fruit/produce drawer is a good spot). They generally should stay fresh for five days. You can eat them as is, slice them to use in pies or as a topping for a scoop of vanilla ice cream. They make a great, naturally sweet topping for oatmeal or whole grain cereal and are also great chopped and added to salsas. <br />
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You can try them grilled as well - just cut in half, remove pit, and brush lightly with olive oil. Place flat side down onto medium hot grill. Grill for 15 minutes until golden and tender. Serve along with grilled fish or chicken. <br />
<strong>How to pick a nice nectarine at the market:</strong><br />
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• Look for fruit with no blemishes on the skin.<br />
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• Avoid extremely hard or dull colored fruits and instead choose nectarines that are barely soft to the touch. If a nectarine is under ripe, allow it to sit on the counter for 2-3 days to ripen.<br />
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• Handle them carefully as they tend to bruise more easily than peaches. Also avoid fruit that is too soft, wrinkled, or has punctured skin<br />
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©Rosanne Rust 2012<br />
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<strong>About the Author</strong><br />
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Rosanne Rust is a Registered Dietitian and co-author of The Hypertension Cookbook for Dummies, The Glycemic Index Cookbook for Dummies, The Calorie Counter Journal for Dummies and The Restaurant Calorie Counter for Dummies. <a href="http://www.reallivingnutrition.com/rosannerust.aspx">Learn more about Rosanne </a>and how you can work with her on your own nutrition goals! <br />
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<br />Meri Raffettohttp://www.blogger.com/profile/02458945102400882067noreply@blogger.com0tag:blogger.com,1999:blog-4412005107772568948.post-18962270347390369382012-05-18T10:04:00.001-07:002012-05-18T10:04:58.838-07:00Is your Granola Bar Really a Candy Bar?<div class="separator" style="clear: both; text-align: center;">
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There are all kinds of nutrition bars available, from energy bars, to protein bars, to weight control, to gluten free, to breakfast bars, and the list goes on. Unfortunately, many of these supposed “nutrition” bars are really just glorified candy bars. <br />
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<b>What to look for when selecting a nutrition bar: </b><br />
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<b>Sugar</b> – Look at the nutrition label and see how many grams of sugar there are per serving. . .and does a full bar equal 1 serving? Select a bar with 5 grams or less sugar per bar. <br />
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<b>Fiber</b> – Don’t rely on fortified bars to meet daily fiber needs. Isolated fibers, such as inulin, chicory extract, and oligosaccharides do not necessarily provide the same benefit as foods naturally rich in fiber. Select a bar that provides ~3 grams of fiber. Ideally this fiber will come from whole grains, dried fruit, and/or nuts included in the bar. <br />
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<b>Vitamins and Minerals</b> – Don’t use a nutrition bar to try and meet 100% of the recommended dietary allowance (RDA) for vitamins and minerals. Look at the food label and see if it’s providing 100% of the RDA. There are potential side effects from consuming too much of certain vitamins and minerals. Select nutrition bars that do not provide 100% of the RDA for vitamins and minerals. <br />
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<b>Calories</b> – How many calories you want in your nutrition bar, depends on how you plan to use it. Is it to be a snack between meals or is it to be the meal? As a meal replacement bar you’ll want at least 250 calories per bar. If it’s a between meal snack, find a bar with 100-150 calories per bar. <br />
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Bars have their place, but they should in no way be used to replace a healthy, well balanced diet of fruits, vegetables, whole grains, lean protein, and heart healthy fats. Keep in mind too that all these bars are highly processed. You can’t go out to a field and “pick” a nutrition bar off a vine. These a lot of manufacturing involved in the production of a nutrition bar. <br />
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Read ingredients labels thoroughly and make sure you really want to be consuming some of the additives and preservatives necessary to make these products shelf stable. Maybe a banana with a handful of nuts would be just as quick to grab and healthier in the long run. <br />
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<b>About the Author:</b> Lisa Nelson is a Registered Dietitian specializing in heart health and weight management. Learn more about <a href="http://www.reallivingnutrition.com/LisaNelson.aspx">Lisa Nelson </a>today!Meri Raffettohttp://www.blogger.com/profile/02458945102400882067noreply@blogger.com0tag:blogger.com,1999:blog-4412005107772568948.post-53078431716815934372012-04-13T10:16:00.003-07:002012-04-13T10:30:35.006-07:00Rosanne's Ten Simple Steps to a Healthy Deck Party<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBjEUscmCjv99W3aAsv7N-p7ngpRvXql0KMhPGPFohqoQXi2UA_y75JPugWwPyhYeHTbjNm7DxWK-eFMHghKSLfaN2tGp6lA7J72ObdXHmhRHxx1pk301zCWT9C_4R11WA1GVZMs49XIOJ/s1600/Roseanne+Rust+MS+RD+LDN.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 151px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBjEUscmCjv99W3aAsv7N-p7ngpRvXql0KMhPGPFohqoQXi2UA_y75JPugWwPyhYeHTbjNm7DxWK-eFMHghKSLfaN2tGp6lA7J72ObdXHmhRHxx1pk301zCWT9C_4R11WA1GVZMs49XIOJ/s200/Roseanne+Rust+MS+RD+LDN.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5730939040239416642" /></a><br />Spring is showing up early here in the Eastern United States. Folks are sweeping off their decks and porches and lighting up the grill! Outdoor cooking can be so delicious and healthy, so use the season to begin trying out some new recipes and plan some healthy gatherings for your friends and family.<br /><br /><br />1. Use your grill. Grilling is a low fat cooking method since no fat is added, and the fat in the food item drips off.<br /><br />2. Think outside the beef box. Sure, a grilled steak is great, but poultry and fish are wonderful on the grill too. Choose “meaty” fish such as salmon filets, shark, tuna steaks or swordfish. It’s worth investing in a grill plate so that items such as fish don’t disappear into the grill rack and into the fire. Try the teriyaki grilled shrimp recipe below!<br /><br />3. Remove most of the skin from the chicken pieces. While a little bit of skin will add flavor and keep the chicken moist, the skin is high in saturated fat, which is not healthy for your heart. <br /><br />4. Add lots of flavor. There are a number of grilling sauces and rubs available on the market today. Be sure to choose one that is fat free or low in fat. Keep an eye out for excess sodium on the label too. Some sodium is okay, but if the sauce or rub does contain sodium, be aware that you won’t have to add additional salt.<br /><br />5. Use the grill for the whole meal. Even if you don’t have a side burner, you can grill the vegetables too. Grill them first, and then set them aside while you grill the chicken, fish or meat. Simple brush the veggies with some olive oil, sprinkle with a pinch of salt and grill. They only take a few minutes, so check often, and then remove to a platter. They can be eaten as is, or chopped into a salad or rice pilaf. Vegetables like zucchini, squash, eggplant, onion slices, and bell pepper halves work well.<br /><br />6. Try some healthier options to the traditional side dishes. Instead of an old-fashioned mayonnaise-laden macaroni salad, try a pasta and vegetable salad that is tossed with a vinaigrette dressing; instead of baked beans, try a three bean salad; instead of potato salad, try a mixed green salad tossed with greens, sliced strawberries, slivered almonds, and a vinaigrette; instead of cole slaw, try a mixed rice and spinach salad.<br /><br />7. Include some fresh fruit. You do not have to be fancy or make a time-consuming fruit salad. Just serve a platter of sliced melon, a bowl of grapes, a bowl of berries or nectarines. Let everyone help his or her self.<br /><br />8. Along with the fruit, include a dip with whole grain crackers while everyone is waiting for dinner. <br /><br />9. Instead of a bucket of soft drinks for the children, purchase small water bottles or mix up your own lemonade pitcher. Lemonade can contain less sugar than soda, and a child may drink less of it when it is served in a smaller cup, and you will have less waste. For the grown-ups, summertime is a great time to try some lighter white wines. Try a Pinot Grigio, a Riesling, or a Sauvignon Blanc. <br /><br />10. Don’t tell anyone that is it “low fat” or “healthy”. Just sit back, take the compliments, and watch them enjoy the meal.<br /><br /><strong>About the Author</strong><br />Rosanne Rust is a Registered Dietitian and co-author of The Hypertension Cookbook for Dummies, The Glycemic Index Cookbook for Dummies, The Calorie Counter Journal for Dummies and The Restaurant Calorie Counter for Dummies. <a href="http://www.reallivingnutrition.com/rosannerust.aspx">Learn more about Rosanne </a>and how you can work with her on your own nutrition goals!Meri Raffettohttp://www.blogger.com/profile/02458945102400882067noreply@blogger.com0tag:blogger.com,1999:blog-4412005107772568948.post-48657846160539557982012-03-23T08:45:00.003-07:002012-03-23T08:54:34.384-07:00Weight loss- it's a marathon not a sprint<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEii_EuccUtW_PNRH2F5FNo2Jk77KLdvpm4wZjm7aHkPW_98hdTBrz6eCzzt-_JXSDVR8y1LF39rKOAWqLKadPH0TBrUvp0n8hCXrJvuPBzSZZMMEhiTILVMb93rjnTfs3JjKNb4SCz21qT6/s1600/Roseanne+Rust+MS+RD+LDN.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 151px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEii_EuccUtW_PNRH2F5FNo2Jk77KLdvpm4wZjm7aHkPW_98hdTBrz6eCzzt-_JXSDVR8y1LF39rKOAWqLKadPH0TBrUvp0n8hCXrJvuPBzSZZMMEhiTILVMb93rjnTfs3JjKNb4SCz21qT6/s200/Roseanne+Rust+MS+RD+LDN.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5723120278349255010" /></a><br />Most often, when someone decides to lose weight, they set a really big goal. Sometimes this goal is not realistic, or simply overwhelming. One may think, “I need to lose forty pounds”. Well that’s great, but nobody loses forty pounds overnight, despite the many magazine and television advertisements that seem to portray it this way.<br /><br />Successful weight loss takes time. The more gradual the weight loss, the more likely the weight loss will be maintained over time. The longer the excess weight stays off, the more it benefits your health. As you complete specific goals that you set, you are gradually achieving the weight loss. If you shift how you view your weight reduction program as one that is a “journey” as opposed to a temporary burden, you will find long-term success.<br /><br />Numerous studies have shown that these key components to a successful weight loss program: Calorie reduction, regular exercise, support, and self-monitoring. Our programs provide each component. Some individuals are able to do this on their own, but most need some support. Self-monitoring with support will add to your success. <br /><br />I believe there is a happy place where you can enjoy eating, but still track portions and balance calorie with activity. A fad diet that "forces" you to eat only certain foods, at certain times, cannot be sustained and will not make you happy in the long haul. While it's important to initially become aware of what you are doing and eating, sometimes, thinking about it too much isn't a good thing. There's a study that showed that successful subjects who kept weight off for longer periods reported less effort and attention was required to diet and maintain the weight. Duration of weight loss was associated with greater pleasure of weight maintenance. Could this study suggest that participants actually “thought less” about their weight loss program?<br /><br />Perhaps they did not obsess about it, but instead just took small steps toward a long-term goal? Often individuals become fixated on the need to lose weight and feeling deprived of foods they enjoy, manifest negative feelings that are associated with the attempt to lose weight. Perhaps individuals who make smaller changes and do not focus on weight loss, but instead on specific goals (to eat more fruit or to walk sixty more minutes a week, for instance) achieve results and feel good about themselves. <a href="http://www.amazon.com/Calorie-Counter-Journal-Dummies-Rosanne/dp/0470639989">The Calorie Counter Journal For Dummies®</a> can help you begin setting goals as well.<br /><br />So when it comes to weight loss, you are in charge. If you choose to lose weight, you can lose weight, when you are ready to do so. Try a registered dietitian nutrition coach to help you achieve your weight loss goals, eat well and keep moving.<br /><br />P.S. Real Living Nutrition Dietitians are here to help you in your journey! Learn more about our <a href="http://www.reallivingnutrition.com/products.aspx">online programs here!</a><br /><br /><strong>About the author:</strong> <br />Rosanne Rust is a Registered Dietitian and co-author of <em>The Hypertension Cookbook for Dummies, The Glycemic Index Cookbook for Dummies, The Calorie Counter Journal for Dummies and The Restaurant Calorie Counter for Dummies.</em> <a href="http://www.reallivingnutrition.com/rosannerust.aspx">Learn more about Rosanne</a> and how you can work with her on your own nutrition goals!Meri Raffettohttp://www.blogger.com/profile/02458945102400882067noreply@blogger.com0tag:blogger.com,1999:blog-4412005107772568948.post-87612890511779416862012-02-15T14:56:00.000-08:002012-02-15T15:01:39.307-08:00Baby Boomer Diet<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrlVV7RBLqTzj40GZUTtgorTl6ojEQPN-fdIYwU_PguTZ0GhiaAmlitr6yhsWToL_WDpPsV6QmD7bnqiLVDpFKVyJk6a3yvi9ehURvKtYi42fOM7nOQ4yx67CI7ceLNf5yxyw64kmQ_XCm/s1600/Roseanne+Rust+MS+RD+LDN.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 151px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrlVV7RBLqTzj40GZUTtgorTl6ojEQPN-fdIYwU_PguTZ0GhiaAmlitr6yhsWToL_WDpPsV6QmD7bnqiLVDpFKVyJk6a3yvi9ehURvKtYi42fOM7nOQ4yx67CI7ceLNf5yxyw64kmQ_XCm/s200/Roseanne+Rust+MS+RD+LDN.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5709501385429187666" /></a><br />Well, after the media frenzy that arose after Paula Deen announced she has diabetes, it may be a good time for baby boomers to listen up. It’s time to face the facts: being overweight coupled with poor eating habits and a sedentary lifestyle, often leads to type 2 diabetes. <br /><br />Some of you early boomers who are in your sixties are long past denial, but younger Boomers may still be thinking. “I’m not getting old! I can still eat whatever I want. It won’t matter.”<br /><br />It does matter. Folks approaching age fifty should definitely take a new look at their diets. <br /><br />Middle age is a time for nutrients, not “empty calories’. That's where it gets tricky. When you were young, you needed more calories so your body could develop. Those “extras” like a few gummy bears, a donut, a candy bar, or that extra slice of butter bread with dinner, didn't matter when you were 17. But as a fifty year old, you really aren’t burning enough calories to keep excess weight off if you continue those dietary habits. And, those high calorie foods generally are low on nutrients, something you still need lots of.<br /><br />The Mini Diet Makeover is a perfect tool to help you figure out what you're doing right and where you need some improvement. Small changes in your diet and activities can lead to improvements in your overall health; not to mention how you look and feel. So quit waiting, and start changing.<br /><br /><strong>About the Author:</strong><br />Rosanne Rust is a Registered Dietitian and co-author of <em>The Hypertension Cookbook for Dummies, The Glycemic Index Cookbook for Dummies, The Calorie Counter Journal for Dummies </em>and <em>The Restaurant Calorie Counter for Dummies</em>. <a href="http://www.reallivingnutrition.com/rosannerust.aspx">Learn more about Rosanne </a>and how you can work with her on your own nutrition goals!Meri Raffettohttp://www.blogger.com/profile/02458945102400882067noreply@blogger.com1tag:blogger.com,1999:blog-4412005107772568948.post-72930232985755453702012-01-23T19:33:00.000-08:002015-04-14T10:31:36.051-07:00Do you Chew your Food Enough?<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPIwkbTo55-IE47xOtL8wA0XocsYXvOQJBreH3otc-g7GcMTVzadvOSCPk_52pbhtGTSp4WUEWHADs77SzN9GWAGKql2DKIZ-Im6Bvp0fwJNlkqRVIw5baf1f8R40eVxAIHBytJeoFWEm0/s1600/Lisa+Nelson+RD.jpg"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPIwkbTo55-IE47xOtL8wA0XocsYXvOQJBreH3otc-g7GcMTVzadvOSCPk_52pbhtGTSp4WUEWHADs77SzN9GWAGKql2DKIZ-Im6Bvp0fwJNlkqRVIw5baf1f8R40eVxAIHBytJeoFWEm0/s200/Lisa+Nelson+RD.jpg" id="BLOGGER_PHOTO_ID_5701317728590414898" style="cursor: hand; cursor: pointer; float: left; height: 200px; margin: 0 10px 10px 0; width: 134px;" /></a><br />
Food digestion begins in the mouth, which is why how you chew your food can have an impact on not only digestion, but weight as well.<br />
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Chewing causes the mechanical breakdown of large food molecules into smaller particles. This increases the surface area of food exposed to digestive enzymes, such as salivary amylase that begins the digestion of carbohydrates in the mouth. A lingual lipase is also released in the mouth to begin the breakdown of fat. <br />
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<b>How long do you chew your food?</b><br />
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Now, think about how long a bit of food stays in your mouth. Is it basically one or two bites and you’re swallowing? If so, does that give the digestive enzymes salivary amylase and lingual lipase very much time to do their job? Does that give you adequate time to break your food down into small particulars for increased surface area exposure? If you are like most people, probably not.<br />
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<b>How does chewing impact your weight?</b><br />
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A study out of China, published in the September 2011 issue of the American Journal of Clinical Nutrition, compared the effects of chewing on calorie consumption and hormone production. <br />
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The small study observed the chewing habits of 16 normal weight young men and 14 obese young men. <br />
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The obese group was found to have a lower average number of chews per bite of food versus the normal weight group. Participants in each group had bite sizes of a comparable size, but the obese group chewed each bite an average of 15 chews per bite, while the normal weight group had an average of 40 chews per bite. <br />
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Researchers found that the participants who had a higher number of chews per bite tended to consume a lower amount of food overall. The normal weight group with an average of 40 chews per bite consumed 12% less food than the group averaging 15 chews per bite. <br />
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The number of chews per bite was also impacted hormones connected to appetite. The three hormones evaluated in this study include postprandial ghrelin (a hormone that stimulates appetite), postprandial glucagon-like peptide 1 (signals satiety), and cholecystokinin (a hormone that reduces appetite). More chews per bite resulted in reduced ghrelin concentration, increased glucagon-like peptide 1 levels, and increased cholescystokinin concentrations.<br />
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These findings indicate that the more you chew your food the more satisfied you’ll be and the more your appetite will be reduced.<br />
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<b>Chewing Guidelines</b><br />
<br />
This goes along with the common guidelines to chew your food thoroughly, eat slowly, and expect is to take ~20 minutes for your stomach to tell your head it’s full. By following these guidelines you’ll likely consume fewer calories and maintain a lower weight.<br />
<br />
<b>About the Author:</b> <br />
Lisa Nelson is a Registered Dietitian specializing in heart health and weight management. Learn more about <a href="http://www.reallivingnutrition.com/LisaNelson.aspx">Lisa Nelson </a>today!Meri Raffettohttp://www.blogger.com/profile/02458945102400882067noreply@blogger.com2tag:blogger.com,1999:blog-4412005107772568948.post-3776423037098179472011-12-31T11:12:00.000-08:002011-12-31T11:25:21.757-08:00New Year- New You!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifKmPsijMn1NUdeU8bPNaJGtUy45Z-yDS09xKBRRDtHWarlsKaSCHNza8ikQ9RQqBt_dwJHvSYAJWNVs1oB2qtBqqKoHmbixM1piXhsYXiOFlSBrG5KuZp90GeMC4Zs8pC8oViM05HKcMz/s1600/Roseanne+Rust+MS+RD+LDN.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 151px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifKmPsijMn1NUdeU8bPNaJGtUy45Z-yDS09xKBRRDtHWarlsKaSCHNza8ikQ9RQqBt_dwJHvSYAJWNVs1oB2qtBqqKoHmbixM1piXhsYXiOFlSBrG5KuZp90GeMC4Zs8pC8oViM05HKcMz/s200/Roseanne+Rust+MS+RD+LDN.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5692374653873850722" /></a><br />There are clear differences in how lifestyles affect health and disease over the centuries. In 1900 the three leading causes of death were tuberculosis (11.3%), pneumonia (10.2%) and diarrhea diseases (8.1%). Before the use of antibiotics and at a time when issues with sanitation presented a public health problem, leading causes of death were from infectious disease. One hundred years later in the year 2000, heart disease leads with most deaths (31.4%), followed by cancer (23.3%) and stroke (6.9%). Clearly, our lifestyle is the root of many of the metabolic disorders that result in our demise.<br /><br />Weight control is certainly one of the most important thing we can work on as a nation. Not only is it important for adults to maintain healthy weights, but it is critical to set healthy examples for children or we surely may experience a generation of children who will not outlive their parents.<br /><br />According to data published by the American Dietetic Association, many consumers have no idea what their own nutritional, weight or diet status is. Parents do not perceive their children’s nutritional status properly either, not recognizing the long-term health problems with overweight kids. In many cases, parents are disengaged from their kids eating habits and believe they will outgrow their weight; and they don’t know how to help.<br /><br />Here's a place to start for the New Year: Start setting a good role model for all of the children around you. Here are some easy steps:<br /><br />1. Don’t skip breakfast. Have a high fiber, low sugar bowl of cereal with 1% or non-fat milk every morning. Alternate days with a toasted oat bran English muffin or other low fat whole grain. Include a glass of low fat milk or real orange juice.<br /><br />2. Get help. If you can’t do it on your own (and many can’t), find the help and support you need. Ask your doctor to refer you to a registered dietitian or health educator; find out what your insurance or employer covers and take advantage of all services; sign up for the Real Living Balance Program; look at any out of pocket costs as a true investment in your future (the cost of a visit with a registered dietitian is equivalent to a visit to the beauty shop or nail salon).<br /><br />3. Add daily activity instead of finding ways to avoid it. Park your car and walk around town. Use the steps more at home instead of trying to conserve trips. Use your lunch hour for a 10-15 minute walk, or as the days begin to get longer, take a walk after dinner. <br /><br />4. Involve your children in your activity. Start a “Saturday Morning Hike” event and allow each family member to choose a location, park, or trail. <br /><br />5. Buy less processed food. The convenience of frozen, boxed, dehydrated, and microwavable foods has had its advantages, but is taking its toll on our eating habits. Purchase less. Sure a frozen bag of plain (no sauces) vegetables is great to have in the freezer, but the multitude of other high fat, high sodium frozen items is not so good. Think fresher for 2011: Browse farmer's markets to purchase local produce, find simple recipes to make cooking dinner easier, yet still healthier (like those found in Hypertension Cookbook For Dummies or Mediterranean Diet Cookbook For Dummies).<br /><br />Decide now to take control of your own health. You'll feel better, have more energy, and look better. Happy New Year.<br /><br /><strong>About the Author:</strong> <br />Rosanne Rust is a licensed, registered dietitian, nutrition coach and freelance writer. She is a licensed provider for Real Living Nutrition Services® and the co-author of The Calorie Counter for Dummies®. Try the Mini Diet Makeover to find out if your diet is in balance by going to <a href="http://www.reallivingnutrition.com/rosannerust.aspx">Rosanne's webpage!</a>Meri Raffettohttp://www.blogger.com/profile/02458945102400882067noreply@blogger.com0tag:blogger.com,1999:blog-4412005107772568948.post-53981407583908307052011-11-29T11:29:00.000-08:002011-11-29T11:34:38.371-08:00How to Make Heart Healthy Choices When On the Road This Holiday<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgx7C0nd9aA7-CnxZwvUE-RjXRSqOyFGz2SPf_P0NzlUHvNKXm8M7oSXYDxwuNs7jOhWcJM487lpUgoBk9EqoOOTa9ooIvlDQ40gDV8EUpPsD7BKotc93ArQnEzr7kkAxedEwaeprRYgTBo/s1600/Lisa+Nelson+RD.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 134px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgx7C0nd9aA7-CnxZwvUE-RjXRSqOyFGz2SPf_P0NzlUHvNKXm8M7oSXYDxwuNs7jOhWcJM487lpUgoBk9EqoOOTa9ooIvlDQ40gDV8EUpPsD7BKotc93ArQnEzr7kkAxedEwaeprRYgTBo/s200/Lisa+Nelson+RD.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5680503377403760386" /></a><br />Another holiday is just around the corner and while this is a wonderful time to celebrate with family and friends it can interfere with a heart healthy diet. Not only are you faced with a rich holiday meal, but you may also log many hours of travel. <br /><br /><strong>Here are a few tips for how to make healthy choices when on the road.</strong><br /><br /><strong>1. Restaurants – Fast Food</strong><br /><br />I know when you’re traveling you want to get to your destination and time spent for a sit down restaurant meal does not necessarily fit in the plan. That means fast food is a likely stop. However, there are quick options that still provide nutritious fare. Select places like Subway or Quiznos and order sandwiches made on whole grain bread with lean meat and plenty of veggies. Salads are an option at many fast food restaurants, but choose wisely. Avoid salads covered with tortilla chips, fried/breaded meat, and slathered in dressing. If a drive through sandwich is your option, go with a grilled chicken sandwich versus fried.<br /><br /><strong>2. Convenience Stores</strong><br /><br />I do not recommend relying on convenience stores for your meals; however, if you need a quick snack you may be able to find a piece of fresh fruit, a bag of nuts, or a high fiber granola bar to satisfy your hunger. Steer clear of the candy aisle, fountain drinks, and potato chips.<br /><br /><strong>3. Travel Snacks</strong><br /><br />A small cooler of healthy snacks can save your wallet and keep you on track with heart health choices on the road. Great snack choices include fresh cut fruits/vegetables, string cheese, whole grain crackers, mixed nuts, and mini sandwiches made with whole grain bread peanut butter or lean meat. Don’t forget to include a couple ice packs and plenty of water in your cooler.<br /><br /><strong>4. Continental Breakfasts</strong><br /><br />Select a whole grain cereal with low fat milk and a piece of fresh fruit. You could also opt for a yogurt and/or hard boiled egg which provide a good source of protein. When choosing breakfast, avoid sugary muffins and pre-sweetened cereals.<br /><br />Eating right on the road isn’t always easy, but if you plan ahead it is doable. It is also well worth it. There are consequences to sudden spikes of fat, sodium, and sugar in your diet. For example, a king size candy bar will cause your blood sugar to spike and then plummet. This leaves you feeling a lack of energy and the need for a nap . . . or craving another high sugar snack as a pick me up. Choose wisely!<br /><br /><strong>About the Author:</strong><br />Lisa Nelson is a Registered Dietitian specializing in heart health and weight management. <a href="http://www.reallivingnutrition.com/LisaNelson.aspx">Learn more about Lisa today!</a>Meri Raffettohttp://www.blogger.com/profile/02458945102400882067noreply@blogger.com1tag:blogger.com,1999:blog-4412005107772568948.post-69101162768910158662011-11-08T11:34:00.000-08:002011-11-08T11:43:28.883-08:0010 Easy Ways to Improve Your Families Nutritional Intake<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQy-5ekCY8Lz1S3P-5lu5FIE7DUE2gQMt3E3ouhej26nw0K7BjtVwBh4Zix5WPhMCkvIPYtt6YryeEX3E2ERwAYfvqiRzRn1X-vwv8jeZRFwRb95Yw8Y0jcJbLd50MIpPbXRrIApcO032n/s1600/jodidanen_000.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 134px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQy-5ekCY8Lz1S3P-5lu5FIE7DUE2gQMt3E3ouhej26nw0K7BjtVwBh4Zix5WPhMCkvIPYtt6YryeEX3E2ERwAYfvqiRzRn1X-vwv8jeZRFwRb95Yw8Y0jcJbLd50MIpPbXRrIApcO032n/s200/jodidanen_000.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5672712804627265506" /></a><br />1. Use fruit purees instead of butter or oil in baked goods. Applesauce works great and is substituted 1:1. <br /><br />2. Add ground flax seeds or wheat germ to pancake mix. Also try adding applesauce or pumpkin puree to pancake mix. <br /><br />3. Add pureed veggies to sauces, such as spaghetti sauce or chili. Veggies like squash and carrots blend well. Don’t want to puree veggies yourself? Try using baby food- already pureed and full of nutrition. Try it, no one will know!<br /><br />4. Make zucchini muffins or another veggie based bread for snack time. For extra fun use the really small muffin tins. Watch as they disappear! <br /><br />5. Buy baby carrots and put them in snack sized bags on a refrigerator shelf your child can reach on their own. Put other healthy options on this same shelf so they can help themselves. Try things like yogurt, cottage cheese, or sliced fruit. A little bit of preparation will pay off with a healthy snack for your child.<br /><br />6. Cut fruit and veggies into interesting shapes or put them on skewers. Anything to make them appear more exciting will help. Offer low fat dressings to dip the veggies in.<br /><br />7. Have a snack attach shelf in the pantry. Offer foods in individual snack sized bags for portion control. Things to include could be popcorn, pretzels, raisins, dry cereal, or whole grain crackers. You can even offer the occasional treat this way. If they want chips, have it in the snack sized bag to keep the portion size in control. <br /><br />8. You can add fresh or frozen vegetables to many recipes you are already making. Having meatloaf? Add some shredded carrots to the mixture. Tacos? Try adding chopped peppers while browning the meat. Chili? Add extra diced tomatoes. Think outside the box and toss a handful of veggies in to increase the nutritional value of the meal. <br /><br />9. Try ground turkey rather than ground beef, most people won’t even notice the difference. Scared to go cold turkey? Try mixing half and half at first and gradually make the change. You will save on both calories and fat.<br /><br />10. Cook with your children. When a child helps prepare a food, they are more likely to eat it! And most importantly, lead by example. Children watch what their parents do. If you are not eating your vegetables, how can you expect your child to eat theirs?! <br /><br /><strong>About the Author:</strong>Jodi Danen is a Registered Dietitian and licensed provider for Real Living Nutrition who has a passion for cooking and experimenting with foods. <a href="http://www.reallivingnutrition.com/JodiDanen.aspx">Learn more about here here!</a>Meri Raffettohttp://www.blogger.com/profile/02458945102400882067noreply@blogger.com2tag:blogger.com,1999:blog-4412005107772568948.post-62483054562206502942011-10-25T12:13:00.000-07:002011-10-25T12:18:12.242-07:00Spooky Tricks to Help Keep Calories In Line<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-alohkh-IuZxYkMdIdS4AA2kq_fY7rqPRhszlrvh4iB-aglXdF46pt_gMF3r_IdzkvKkRNE1B24SPMZ2usnNYtfuo6mZgZDBd3xzOK1MJtw_p2qHpUszxIf2aQi_PN-RmD5YJYEglamqo/s1600/Roseanne+Rust+MS+RD+LDN.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 151px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-alohkh-IuZxYkMdIdS4AA2kq_fY7rqPRhszlrvh4iB-aglXdF46pt_gMF3r_IdzkvKkRNE1B24SPMZ2usnNYtfuo6mZgZDBd3xzOK1MJtw_p2qHpUszxIf2aQi_PN-RmD5YJYEglamqo/s200/Roseanne+Rust+MS+RD+LDN.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5667511137386282194" /></a><br />You know, as a dietitian, people expect me to always have my "food police" uniform on, especially on occasions such as Halloween or other holidays. If you've read my column over the last 17 years, you'll know that I don't own a food police costume, and I often use words like "moderation" and "realistic" when dishing out dietary advice.<br /><br />I want people to be happy in their own skin, and learn how to eat well, while still honoring their own special food preferences and health. There are so many wonderful types of food in the world, how can we possibly all follow the same "diet"? Banning foods or food groups, going on a fad diet, or following a rigid meal plan, can only last for so long, and it's important to develop the skills and strategies you'll need to get through the next thirty years or so. A strategy for eating you say? Yes, adults need a strategy to maintain a healthy weight, or to make dietary modifications due to disease.<br /><br />For instance, here comes Halloween: A time where stores are stocked with ghoulish costumes, and tons of candy. I usually offer advice during this month for the children, but this time, I'm offering it up for the grown-ups!<br /><br />If you find your sweet tooth awakens from the dead during the month of October as you peruse stores filled with bags of candy, or "five for a dollar" candy bar specials at the local convenient mart, I hope these little tidbits will help you out:<br /><br />- Calories matter. It's okay to indulge in a craving, but have a calorie-control strategy. A fun-size snickers candy bar is only 70 calories, the King-size provides about 540. Which do you think is the better choice? You may be better off buying a bag of fun-sized bars, portioning out a few, then "allowing" yourself one per day at a designated time. This will satisfy your craving, but control your calorie intake.<br /><br />- Count it. Do you have diabetes but find yourself craving a candy bar? Well, some may think it's ludicrous for me to recommend that you eat one, but the reality is you have eaten one (and maybe fibbed to your doctor about it), and another day may come that you want to eat one again. The same advice applies - portion control. Diabetes management involves controlling carbohydrate and calorie intake through the day. Allow yourself a small treat, but count it toward your normal carbohydrate and calorie intake.<br /><br />- Read the label. Sometimes just seeing the reality of a "how many calories are in that?" is enough to help you skip it or make a different choice.<br /><br />- In addition to managing your candy intake, it's also important to keep track of everything else you eat too. The more balanced your diet is, the easier it is to avoid high-calorie snacking or random eating.<br /><br />- Don't skip meals. Drink lots of water.<br /><br />- Eat at least 4 servings of fruits and veggies daily. Afternoon sweet craving? Be sure you have two pieces of fruit with you at work, and eat a piece of fruit before you head for anything else.<br /><br />- Plan healthy snacks. If you find you are hungry at a particular time of the day (it may be 10:30 in the morning, or 4:00 in the afternoon) be sure to have a healthy snack ready. A chunk of cheese with an apple, a cup of Greek yogurt, a small handful of almonds, or a half a peanut butter sandwich might do the trick.<br /><br />Honor your sweet tooth with small portions and maintain a balanced diet otherwise. Happy haunting.<br /><br />Article source: Meadville Tribune, 2011<br /><br /><strong>About the Author: </strong><br />Rosanne Rust is a licensed, registered dietitian, nutrition coach and freelance writer. She is a licensed provider for Real Living Nutrition Services® and the co-author of The Calorie Counter for Dummies®. Try the Mini Diet Makeover to find out if your diet is in balance by going to <a href="http://www.reallivingnutrition.com/rosannerust.aspx">Rosanne's webpage!</a>Meri Raffettohttp://www.blogger.com/profile/02458945102400882067noreply@blogger.com1tag:blogger.com,1999:blog-4412005107772568948.post-64424735131009259862011-10-06T16:05:00.000-07:002011-10-06T16:16:21.963-07:00Eat Less, Exercise More- Is this Working for you?<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPEi8XsDh0esG7M9fRSmNLSNivEFp6Pkgynj3Se77vTc69F078LNYnWTxvkyFtUwzrmqyyPegHlx_RqSSjRbGgs-BGaNLflJQ4fo5OPxRpEiLhoDEqJL2iLvAacTrABJJHjWAzxkm4HF5T/s1600/Lisa+Nelson+RD.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 134px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPEi8XsDh0esG7M9fRSmNLSNivEFp6Pkgynj3Se77vTc69F078LNYnWTxvkyFtUwzrmqyyPegHlx_RqSSjRbGgs-BGaNLflJQ4fo5OPxRpEiLhoDEqJL2iLvAacTrABJJHjWAzxkm4HF5T/s200/Lisa+Nelson+RD.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5660521689157876162" /></a><br />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.<br /><br /><strong>The Study</strong><br /> <br />This study included 120,877 women and men participants who were followed for 12 to 20years. Relationships between diet, lifestyle, and weight changes were examined. <br /><br /><strong>The Results</strong><br /> <br />Average weight gain was 3.35 pounds every 4 years. If you are average than means you’ll weigh ~17 pounds more at the age of 50 than you did at 30. . .if you make certain diet and lifestyle choices. <br /><br />The study found specific diet and lifestyle factors to contribute to weight gain.<br /><br /><strong>The Impact of Diet and Lifestyle</strong> <br /><br />An average weight gain of 3.35 pounds every four years was attributed to an increase in dietary intake, specifically an increased intake of potato chips (+1.69 pounds every four years), potatoes (+1.28 pounds every four years), sugar sweetened beverages (+1 pound every four years), unprocessed red meats (+0.95 pound every four years), and processed meats (+0.93 pounds every four years). <br /><br />Certain dietary choices were also linked to a lower weight over the four year period, such as vegetables (-0.22 pounds over four years), whole grains (-0.37 pounds over four years), fruits (-0.49 pounds over four years), nuts (-0.57 pounds over four years), and yogurt (-0.82 pounds over four years).<br /><br />Lifestyle factors than had an impact on weight change include physical activity (-1.76 pounds), alcohol (+0.41 pounds), smoking (recently quit +5.71 pounds, former smokers, +0.14 pounds), sleep (higher weight for those <6 hours or >8 hours of sleep daily), and tv viewing (+0.31 pounds per hour/day).<br /><br /><strong>The Take Away</strong><br /> <br />I want you to take away two things from the results of this study.<br /><br />The quality of food you eat may have just as great an impact on your weight as the quantity of food you eat.<br /> <br />On average an adult gains ~1 pound per year. You don’t have to be average. By making diet and lifestyle changes you can prevent the gradual weight and reduce your risk for heart disease.<br /> <br /><strong>About the Blogger: </strong><br />Lisa Nelson RD is the founder and owner of HeartHealthMadeEasy.com and licensed provider or Real Living Nutrition Services. Learn more about Lisa at: <a href="http://www.reallivingnutrition.com/LisaNelson.aspx ">http://www.reallivingnutrition.com/LisaNelson.aspx </a>Meri Raffettohttp://www.blogger.com/profile/02458945102400882067noreply@blogger.com0tag:blogger.com,1999:blog-4412005107772568948.post-27881139287130186092011-09-13T15:03:00.000-07:002011-09-13T15:03:00.505-07:00The Right Mindset to Keep the Weight Off<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEga15IySqAY3kfoFcSwsWzF5QT-uvWaVZc6du0TCV5pD_L0TjzvipLEbOGk6Sp98n667Kg6-vW-n9dJHp-oDjBgVKW3CeCVBU6h6Jvf9bAM6BS1nDx4eMXgsBhEnIjfWzb2jUE_gMIpPBib/s1600/Lisa+Nelson+RD.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 134px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEga15IySqAY3kfoFcSwsWzF5QT-uvWaVZc6du0TCV5pD_L0TjzvipLEbOGk6Sp98n667Kg6-vW-n9dJHp-oDjBgVKW3CeCVBU6h6Jvf9bAM6BS1nDx4eMXgsBhEnIjfWzb2jUE_gMIpPBib/s200/Lisa+Nelson+RD.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5646775226348858402" /></a><br />Way too frequently people spend weeks losing weight, just to reach their goal, stop the diet, and then gradually regain the weight. They reach their goal, stop the diet, and the weight is gradually put back on. It’s a terrible cycle to be stuck in.<br /><br />A study in the American Journal of Preventive Medicine found that individuals who successfully lost weight AND kept the weight off altered their principles after losing weight.<br /><br />This was a telephone survey of 1165 adult who had successfully lost weight with some maintaining the weight loss. Researchers took the data and compiled a list of 36 behaviors at least 10% of the surveyed adults adapted.<br /><br />Weight loss was defined as losing 10% or more body weight during the previous 12 months. So for a 200 pound individual this would equal a weight loss of 20 pounds.<br /><br />Maintenance was defined as losing 10% or more body weight during the previous 12 months and keeping it off for one year or more.<br /><br /><strong>How They Lost the Weight</strong><br /> <br />Study results found nine key weight loss strategies used by the adults in this study.<br /><br /><strong>The nine strategies are:</strong><br /><br />- Weight loss program participation<br />- Seeking information about weight loss, nutrition or exercise<br />- Eating healthy snacks such as fruits and veggies<br />- Decreasing sugar intake in foods consumed and beverages<br />- Planning meals and snacks in advance<br />- Not skipping meals, especially breakfast<br />- Incorporating a variety of exercise<br />- Doing exercise you enjoy<br />- Focusing on how much better you'll feel once you’ve lost the weight<br />- How They Maintained the Loss<br /><br />Individuals in this study who maintained the weight loss practiced four key strategies. <br /><br /><strong>The four strategies are:</strong>· <br /><br />- Follow a consistent exercise routine.<br /><br />- Remind yourself why you need to control your weight.<br /><br />- Eat plenty of low-fat sources of protein like lean meat, poultry and fish.<br /><br />- Reward yourself for sticking to your diet or exercise plan.<br /><br />What does this mean? They didn’t reach their goal weight and suddenly decide they could stop ‘dieting’. They made changes they would stick with for life. As you are starting your weight loss journey (or starting it for the umpteenth time!) you need to think about how you can incorporate the changes you make long term.<br /><br /><strong>About the Blogger:</strong> <br />Lisa Nelson RD is the founder and owner of HeartHealthMadeEasy.com and licensed provider or Real Living Nutrition Services. Learn more about Lisa at: <a href="http://www.reallivingnutrition.com/LisaNelson.aspx ">http://www.reallivingnutrition.com/LisaNelson.aspx </a>Meri Raffettohttp://www.blogger.com/profile/02458945102400882067noreply@blogger.com0tag:blogger.com,1999:blog-4412005107772568948.post-11801819912248428282011-08-30T13:35:00.000-07:002011-08-30T13:42:20.649-07:00Stay Active to Stay Healthy and Lose Weight: Give yourself a tune-up<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBniF2Ig8abaoYVdA1MYwXhDES9xMW9cOEsU98nugZ6CoD9WIcCQHWWjGACR2iFMpEXFMKi32pL6vI2lc_rBKpx8oE2qJZPR4CVZWhey581YKBjPtdi9w2leXMiUTIpPEsGUkban-Erio0/s1600/Roseanne+Rust+MS+RD+LDN.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 151px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBniF2Ig8abaoYVdA1MYwXhDES9xMW9cOEsU98nugZ6CoD9WIcCQHWWjGACR2iFMpEXFMKi32pL6vI2lc_rBKpx8oE2qJZPR4CVZWhey581YKBjPtdi9w2leXMiUTIpPEsGUkban-Erio0/s200/Roseanne+Rust+MS+RD+LDN.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5646750812566119378" /></a>
<br />Science has been evaluating the biological mechanisms by which physical activity provides health benefits, as well as the physical activity profile (type, intensity, amount) that is associated with enhanced health and quality of life. The U.S> Department of Health and Human Services recommends 150 minutes a week of moderate-intensity aerobic physical activity on five days each week for healthy adults aged 18-65 years, or 75 minutes per week of vigorous-intensity aerobic physical activity for a minimum of 20 minutes on three days each week.
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<br />Not only does science point to the value of physical activity to longevity, but there is also a lot of anecdotal evidence out there. If you see a fit person in his or her 70s or 80s this week, I’ll bet they are pretty active. If not right now, I’d bet they always have been most of their life.
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<br />It’s likely that their activity involved good old-fashioned work (labor jobs, weeding by hand, push mowing, scrubbing walls and floors, hand washing, etc) as opposed to “exercise” but it was activity. They keep their bodies in motion. “Move it or lose it” as they say.
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<br />Well this is not only figuratively true, but also literally true in the case of muscle mass. You have to use it to keep it, and you are never to old to build it back up. Building and maintaining some muscle helps our bodies burn more calories, which in turn helps naturally combat the aging process. No you can’t control getting older, but you can have some control over how well your body ages.
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<br />Think of exercise as a “tune-up” for your body. Fitting in some exercise is not as time consuming or difficult as you may think; you just have to try to plan physical movement into your week and make sure you are making the most of your time.
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<br /><strong>Still have an excuse for not exercising? Try this:</strong>
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<br />- Quality is often more effective than quantity. For instance you may find that doing fifty abdominal crunches the wrong way is not half as effective as doing twenty-five the right way. A personal trainer or a good DVD can walk you through the steps on correct form. This will make the most of your time.
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<br />- Don’t talk yourself out of exercising because “you don’t have enough time”. The recommendations are guidelines, not hard and fast rules. If you have fifteen minutes at lunchtime to go for a walk, do it. If you have ten minutes before you get into the shower to try some push-ups, just do it.
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<br />- Start slow. Don’t set the bar too high if you haven’t exercised in a while. If you can only do one push-up, no worries. After one week of doing one, you will be doing five before you know it. Then ten, then maybe even fifteen!
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<br />- Invest in a set of hand weights. They are inexpensive and probably last forever. A fifteen or twenty-minute routine two or three times a week is doable in your own bedroom or living room. You can even do some upper body exercises sitting down if your legs or knees can not take stress. Do check in with a personal trainer if you haven’t lifted weights before.
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<br />- Take a look at your lifestyle and figure out where you may fit more activity into daily life. You’ve heard it all before, but do you do it? Add daily activity: take the stairs, park farther away, park in town and walk to several stores, carry your own bags, rake the leaves, sweep the porch, wash your car, shovel your own sidewalk.
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<br />If you need to lose weight, what you eat matters too. If you have not been successful on your own, now may be the time to cry for help. Everyone needs some support now and then. Look for a registered dietitian or nutrition coach for guidance and support.
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<br />Always check with your doctor before you begin an exercise program. If you can think it, you can do it. Start slowly, stay positive and keep it fad-free. If you'd like support to get you toward your goals, try the Mini Diet Makeover using provider number #3003 to work with Rosanne.
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<br /><strong>About the blogger:</strong>
<br />Rosanne Rust is a licensed, registered dietitian, nutrition coach and freelance writer. She is a licensed provider for Real Living Nutrition Services® and the co-author of The Calorie Counter for Dummies®. Try the Mini Diet Makeover to find out if your diet is in balance by going to <a href="http://www.reallivingnutrition.com/rosannerust.aspx">Rosanne's webpage!</a> Meri Raffettohttp://www.blogger.com/profile/02458945102400882067noreply@blogger.com0tag:blogger.com,1999:blog-4412005107772568948.post-57258693672596147152011-08-10T14:43:00.000-07:002011-08-10T16:49:10.209-07:00Apple Tops the ‘Dirty Dozen’ list<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjqu-Fwz1sHVOQa59vg0PXBU7MTBkcXqX1VQOy_wZ1uQhfAXCnfyV-88n0oDTCQQqvVZVROXBwGFX8QoxoZ-GjRqcZOYKQlOHLU4IX9MIUmF0timhmmTdzxDs5zSZLOBLs7yxeGdOvMUyG/s1600/Lisa+Nelson+RD.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 134px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjqu-Fwz1sHVOQa59vg0PXBU7MTBkcXqX1VQOy_wZ1uQhfAXCnfyV-88n0oDTCQQqvVZVROXBwGFX8QoxoZ-GjRqcZOYKQlOHLU4IX9MIUmF0timhmmTdzxDs5zSZLOBLs7yxeGdOvMUyG/s200/Lisa+Nelson+RD.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5639354070717960274" /></a>
<br />The dirty dozen is a list of product with the highest pesticide residues developed by the Environmental Working Group.
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<br /><strong>The 12 most contaminated types of produce are:</strong>
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<br />Peaches
<br />Apples
<br />Sweet Bell Peppers
<br />Celery
<br />Nectarines
<br />Strawberries
<br />Cherries
<br />Pears
<br />Grapes (Imported)
<br />Spinach
<br />Lettuce
<br />Potatoes
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<br />According to the 2011 Shopper’s Guide to Pesticides in Produce, apples are the most pesticide-laden fruit. The US Department of Agriculture tested 700 apple samples and over 98% of the apples contained pesticide.
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<br />As an FYI, most of the produce was washed and cleaned prior to sampling to ensure the chemical level was closest to the level present when it’s most typically consumed.
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<br /><strong>The 15 LEAST contaminated types of produce are (aka the Clean 15):</strong>
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<br />Onions
<br />Sweet Corn
<br />Pineapples
<br />Avocado
<br />Asparagus
<br />Sweet peas
<br />Mangoes
<br />Eggplant
<br />Cantaloupe - domestic
<br />Kiwi
<br />Cabbage
<br />Watermelon
<br />Sweet potatoes
<br />Grapefruit
<br />Mushrooms
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<br /><strong>How to Use This Information</strong>
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<br />The ‘dirty dozen’ provides a list of the produce most impacted by pesticide. While you may not be able to purchase all organic produce, you may be able to select the organic form of these top 12 to reduce the pesticide content of your diet.
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<br />The Environmental Working Group provides a useful comparison. If you select five servings of fruits and vegetables from the dirty dozen list you’d consume approximately 14 different pesticides daily versus five servings from the ‘Clean 15’ fruit and vegetable list you’d reduce your pesticide intake to fewer than two per day.
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<br /><strong>An Apple a Day Keeps the Doctor Away </strong>
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<br />There are health benefits to apples, so I don’t want you to cut them out of your diet. Just be aware of the increased potential for pesticides and select organic versions.
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<br />Be sure to grab the special report "How to Make Heart Healthy Changes into Lifelong Habits" courtesy of Real Living Nutrition dietitian Lisa Nelson at http://hearthealthmadeeasy.com.
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<br /><strong>About the Author:</strong>
<br />Lisa Nelson RD is the founder and owner of HeartHealthMadeEasy.com and licensed provider or Real Living Nutrition Services. Learn more about Lisa at: <a href="http://www.reallivingnutrition.com/LisaNelson.aspx ">http://www.reallivingnutrition.com/LisaNelson.aspx </a>Meri Raffettohttp://www.blogger.com/profile/02458945102400882067noreply@blogger.com0tag:blogger.com,1999:blog-4412005107772568948.post-11501864007721675362011-07-09T07:33:00.000-07:002011-07-09T07:40:14.198-07:00Eat Less, Exercise More? It May Take More Than This to Successfully Lose Weight<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN7zkmKpzB-OteIV0DsCVZzJnXr7iSy84JmJ7FSSU6Y7Q-ovGCEpWho015l8rIDLdNHKtS2uCmgPuZ87oxmDiD4FPzzPB4L0mqRy7u6Zhdto0iwCg7AgOfgLwtHot6e8z_bbnhrf54Qvw0/s1600/Lisa+Nelson+RD.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 134px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN7zkmKpzB-OteIV0DsCVZzJnXr7iSy84JmJ7FSSU6Y7Q-ovGCEpWho015l8rIDLdNHKtS2uCmgPuZ87oxmDiD4FPzzPB4L0mqRy7u6Zhdto0iwCg7AgOfgLwtHot6e8z_bbnhrf54Qvw0/s200/Lisa+Nelson+RD.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5627362372295499618" /></a><br />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.<br /><br /><strong>The Study</strong><br /><br />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. <br /><br /><strong>The Results</strong><br /><br />Average weight gain was 3.35 pounds every 4 years. If you are average than means you’ll weigh ~17 pounds more at the age of 50 than you did at 30. . .if you make certain diet and lifestyle choices. <br /><br />The study found specific diet and lifestyle factors to contribute to weight gain.<br /><br /><strong>The Impact of Diet and Lifestyle</strong><br /><br />An average weight gain of 3.35 pounds every four years was attributed to an increase in dietary intake, specifically an increased intake of potato chips (+1.69 pounds), potatoes (+1.28 pounds), sugar sweetened beverages (+1 pound), unprocessed red meats (+0.95 pound), and processed meats (+0.93). <br /><br />Certain dietary choices were also linked to a lower weight over the four year period, such as vegetables (-0.22 pounds), whole grains (-0.37 pounds), fruits (-0.49 pounds), nuts (-0.57 pounds), and yogurt (-0.82 pounds).<br /><br /><br />Lifestyle factors than had an impact on weight change include physical activity (-1.76 pounds), alcohol (+0.41 pounds), smoking (recently quit +5.71 pounds, former smokers, +0.14 pounds), sleep (higher weight for those <6 hours or >8 hours of sleep daily), and tv viewing (+0.31 pounds per hour/day).<br /><br /><br /><strong>The Take Away</strong><br /> <br /><br />I want you to take away two things from the results of this study.<br /><br /> <br />The quality of food you eat may have just as great an impact on your weight as the quantity of food you eat.<br /> <br /><br />On average an adult gains ~1 pound per year. You don’t have to be average. By making diet and lifestyle changes you can prevent the gradual weight.<br /> <br /><br /><strong>About Lisa Nelson RD:</strong> <br />Lisa Nelson RD is the founder and owner of HeartHealthMadeEasy.com and licensed provider or Real Living Nutrition Services. Learn more about Lisa at: http://www.reallivingnutrition.com/LisaNelson.aspxMeri Raffettohttp://www.blogger.com/profile/02458945102400882067noreply@blogger.com0tag:blogger.com,1999:blog-4412005107772568948.post-13410807296070821602011-05-31T12:26:00.000-07:002011-05-31T12:59:55.086-07:00Healthy White Bread<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfaSJa9y8ToZ6nN1HRaXmikdaMyBelSirhecjOgAmm-3y-iQsgSr2qDUxBgidw7qbxmxnC5p4myU3CmUqiibXd_oEe8reppIMSPYTsyzKr5RGYkGJRS10S3gqqRvd99b9Zdway2qIMBHKG/s1600/meri-2+smallest.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 120px; height: 160px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfaSJa9y8ToZ6nN1HRaXmikdaMyBelSirhecjOgAmm-3y-iQsgSr2qDUxBgidw7qbxmxnC5p4myU3CmUqiibXd_oEe8reppIMSPYTsyzKr5RGYkGJRS10S3gqqRvd99b9Zdway2qIMBHKG/s200/meri-2+smallest.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5612971191354398546" /></a><br />I know, I know...the message has been to avoid white bread and go for whole grain breads for more fiber and nutrients, not to mention a lower glycemic level. For those of you wanting a little change in your bread choices once in awhile there is a white bread that is actually good for you! This mystery bread is sourdough bread. <br /><br />Sourdough bread is a fermented food that can provide great health benefits for you. A matter of fact, it's a good idea to make sure you incorporate fermented foods regularly (others include yogurt, sauerkraut, etc) for a healthy gut. These foods provide healthy bacteria called <em>Lactobacillus acidophilus</em> that aids in digestion. Along with intestinal health, recent research shows fermented foods support immune function, provide anti-inflammatory omega-3 fatty acids, and may even provide some protection from pathogenic bacteria like salmonella. <br /><br />You don't have to worry too much about your carbs either. Sourdough is a low to medium glycemic load food making it a great choice for your next sandwich when you want to switch things up a bit!<br /><br /><strong>About the Blogger</strong><br /><br />Meri Raffetto is the founder of Real Living Nutrition Services and the author of <em>The Glycemic Index Diet for Dummies®, </em>and coauthor of <em>The Glycemic Index Cookbook for Dummies®. </em>Learn more <a href="http://www.reallivingnutrition.com/aboutus.aspx">here!</a>Meri Raffettohttp://www.blogger.com/profile/02458945102400882067noreply@blogger.com0tag:blogger.com,1999:blog-4412005107772568948.post-89574094919675433592011-05-12T12:22:00.000-07:002011-05-13T13:37:13.582-07:00Weight Creeping up with Age? Here are your best bets!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUx9aea4jkXJTiyQb_28b7_-TvaNwSt6b3wKU2rlSx9j_wOjvoadHGmNxy-IU9fSFMgXn9l-3Vxr_oQz-j8SRBpimVGjvYwZo4UYTEVnSouiAH8An44mwKMBHx-BZOEMT7-lqM4uK7KnET/s1600/Roseanne+Rust+MS+RD+LDN.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 151px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUx9aea4jkXJTiyQb_28b7_-TvaNwSt6b3wKU2rlSx9j_wOjvoadHGmNxy-IU9fSFMgXn9l-3Vxr_oQz-j8SRBpimVGjvYwZo4UYTEVnSouiAH8An44mwKMBHx-BZOEMT7-lqM4uK7KnET/s200/Roseanne+Rust+MS+RD+LDN.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5605913173243410114" /></a><br />You may find that weight creeps up slowing, but surely beginning around age 40. Some weight gain as we age is to be expected, but going overboard really takes its toll on your health and disease risk. The good news is, you have some control over the situation. By making a few changes in your eating habits and adding more physical activity to your week, you can begin to shed those extra pounds that are getting you down. If you haven’t exercised in a while, get your doctor’s okay, and then create a schedule for yourself. Being active at least 4-5 days a week is a great goal.<br /><br />The good news for people who have been sedentary for a while: You’ll see quick results when you add weekly activity, and stick to your schedule. The bad news for boomers who have been active most of their life: You’ll have to work a lot harder to maintain your weight. It’s a good idea to change your routine every few months so your body has a new challenge. Otherwise, you may find that while you are fit, the weight doesn’t budge too much and you probably need to evaluate your eating as well. In addition, be sure to check in with your dietitian for an evaluation. Body weight is important, but overall fitness and good eating habits are part of the big picture. You may find that you hold a bit more weight, but are still fit. Keep working at eating well, choosing less junk, monitoring portions, and keeping tabs.<br /><br /><strong>Here are some tips for assessing your fitness from our newest book Calorie Counter Journal for Dummies®:</strong><br /><br />1. Calculate your Body Mass Index (you can find a calculator at http://www.reallivingnutrition.com/bpbmi.aspx) Your goal is a BMI < 25<br /><br />2. Know your risk factors. Consider your family’s history of disease (parents, grandparents).<br /><br />3. Test your aerobic fitness. Using a treadmill, take a one-mile brisk walk. Check your pulse before and afterward. A healthy boomer can walk a mile in 13-16 minutes with a steady pulse (110-170 beats per minute).<br /><br />4. How many push-ups can you do? Pushing your own body weight is an easy test. A healthy, fit, adult should be able to do at least five.<br /><br />5. Test your flexibility. See how far you can reach when you sit on the floor with legs straight and out-stretched in front of you. Good flexibility in men is measured by reaching within about 7 inches from his toes; flexible females can stretch to within 1-5 inches of her toes. If you can touch your toes, you have excellent flexibility.<br /><br />6. Body Composition. Your BMI and your waist circumference are good measures of fatness. Measure your waist with a tape measure at its narrowest point. For reduced risk of disease, men should have a waist < 40 inches, and women < 35 inches.<br /><br /><strong>About the blogger: </strong><br />Rosanne Rust is a licensed, registered dietitian, nutrition coach and freelance writer. She is a licensed provider for Real Living Nutrition Services® and the co-author of The Calorie Counter for Dummies®. Try the Mini Diet Makeover to find out if your diet is in balance by going to http://www.rosannerust.com/.Meri Raffettohttp://www.blogger.com/profile/02458945102400882067noreply@blogger.com0tag:blogger.com,1999:blog-4412005107772568948.post-64193530245477581742011-04-19T10:49:00.000-07:002011-04-19T10:57:25.943-07:00How to Raise a Heart Healthy Family<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY9_oYBdnmoedTYYre0O0Igp0r6Fvhn2fL8uA5Y6DTyzIaMlGDl7M-oCKOwsjRVm1JWDFo1770MQUEqHhzFkA45ImF2JfgBDCVqWi2oQI4D3HSGhrzMxlHfeEIifYDwxq8QtAPdjpzprMq/s1600/Lisa+Nelson+RD.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 134px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY9_oYBdnmoedTYYre0O0Igp0r6Fvhn2fL8uA5Y6DTyzIaMlGDl7M-oCKOwsjRVm1JWDFo1770MQUEqHhzFkA45ImF2JfgBDCVqWi2oQI4D3HSGhrzMxlHfeEIifYDwxq8QtAPdjpzprMq/s200/Lisa+Nelson+RD.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5597354207527185586" /></a><br />You probably think heart disease is only a problem for “older” individuals. Unfortunately rates of children being diagnosed with high blood pressure and high cholesterol are on the rise. This increase in heart risk factors in our youth can be linked to rising rates of childhood obesity. <br /><br /> <br /><strong>Childhood Obesity</strong> <br /><br />According to the Centers for Disease Control and Prevention, childhood obesity has more than tripled since 1980. Obesity in children between the ages of 6 to 11 years has increased from 6.5% to 19.6% and for adolescents between 12 to 19 years the rate has increased from 5.0% to 18.1%. <br /><br /> <br />Also, 70% of obese youth had at least one risk factor for cardiovascular disease in a sample population of 5 to 17 year-olds.<br /> <br /><strong>So, what can you do to ensure you are raising a heart healthy family?</strong><br /><br />Here are 2 steps you can take right now to promote heart health in your family:<br /><br /><strong>1. Be a good role model.</strong> <br /><br />Your children will follow your example. If you eat fruits and vegetables, they will likely eat fruits and vegetables. If you have soda for breakfast, they will likely have soda for breakfast. Children learn from the example you set.<br /><br />Parents are role models for their children and have the greatest influence over their children’s lives. Children watch their parents to learn the appropriate behavior to imitate. This goes from basic manners to attitudes towards food. (FYI – Watch what you say about a food in front of your kids! Just because you may not care for broccoli, doesn’t mean they won’t learn to love it.)<br /><br />It’s important that you are an active participant in any health diet and lifestyle changes you try to implement. Preparing a healthy meal for your family and then you choosing to eat something else doesn’t work.<br /><br /><br /><strong>2. Sit down and eat together.</strong> <br /><br />I know making meals a priority can be challenging with busy schedules, but that doesn’t make it any less important. Research consistently shows families that eat together eat healthier meals and better dietary outcomes. A family meal is not strictly limited to the entire family being together. What’s important is that whoever is home or together takes the time to sit down and enjoy mealtime together. <br /><br />A study published in the Journal of the American Dietetic Association found children who ate family meals are:<br /><br />More likely to eat fruits and vegetables<br /><br />Less likely to choose unhealthy snacks<br /><br />Leading a heart healthy lifestyle requires the incorporation of many healthy habits, including regular physical activity and regular healthy snack/meal choices. Take it one step at a time and you’ll not only improve your health, but the health of your family as well.<br /><br />Be sure to grab the special report "How to Make Heart Healthy Changes into Lifelong Habits" courtesy of Real Living Nutrition dietitian Lisa Nelson at http://hearthealthmadeeasy.com.<br /><br /><strong>About Lisa Nelson RD:</strong> <br />Lisa Nelson RD is the founder and owner of HeartHealthMadeEasy.com offering support, education, and guidance as you achieve your heart health and weight loss goals. Receive regular heart health and weight loss tips from dietitian Lisa Nelson when you subscribe to The Heart of Health, and the free special report "How to Make Heart Healthy Changes into Lifelong Habits" at http://www.hearthealthmadeeasy.com.Meri Raffettohttp://www.blogger.com/profile/02458945102400882067noreply@blogger.com1tag:blogger.com,1999:blog-4412005107772568948.post-53164317117486433152011-03-29T15:15:00.000-07:002011-03-29T15:36:10.802-07:00Spring is here: Start Walking, Stay Young!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTUjrRSesNvh8Wx9tpUbwfS3wtB7iP7pE7MIubzTDwnjALNKkHB7GuX02Rql_515GSdHVlNQ8QtwF2rJZCEnSahGXjy7pyZikdCtLtvRXZ3NUQ8B26rx9wt16L_KEE2ZSo82fk7B8lYEE_/s1600/Roseanne+Rust+MS+RD+LDN.jpg"><img style="MARGIN: 0px 10px 10px 0px; WIDTH: 151px; FLOAT: left; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5589632243348118146" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTUjrRSesNvh8Wx9tpUbwfS3wtB7iP7pE7MIubzTDwnjALNKkHB7GuX02Rql_515GSdHVlNQ8QtwF2rJZCEnSahGXjy7pyZikdCtLtvRXZ3NUQ8B26rx9wt16L_KEE2ZSo82fk7B8lYEE_/s200/Roseanne+Rust+MS+RD+LDN.jpg" /></a> The American Heart Association tagged April 6, 2011 as “Start Walking Day” Taking just 10 minutes three times a day to walk will help you live longer. In fact, studies show that just one hour of vigorous exercise will increase your life expectancy by two hours. The AHA goal is to get American’s off the couch and away from their desks and computers, to increase overall se physical activity. <br /><br />Walking may help the overall aging process as well. With all of the expensive anti-aging products in stores today, from anti-wrinkle creams to supplements that promise ‘more energy’, walking is a free, reliable, and very effective anti-aging activity. According to the AHA, it has been shown that you could gain two hours of life for each hour of regular exercise! <br /><br /><strong>Consider these tips from the American Heart Association to get you started: </strong><br /><br />- Find a friend to walk with. <br /><br />- Plan walking paths that are convenient for both of you, or map out routes that take you places you’ve never been before. Enjoy the birds and time to catch up! <br /><br />- Do invest in decent shoes and socks Comfortable, properly fitted shoes are the only expense to walking and will help you avoid blisters and/or injury. <br /><br />- Find time to walk for at least 30 minutes, 5 days a week. Even doing three 10-minute walks during the day works. <br /><br />- Your pace should be moderate to vigorous for best results (check with your doctor as to where you can safely begin) <br /><br />- For weight loss, you will want to do moderate-to vigorous-intensity physical activity for 60–90 minutes daily <br /><br />- To determine whether the activity is “moderate to vigorous”, take the “talk test”. It’s a simple way to measure intensity: <br /><br />a) A person working out at a light intensity level should be able to sing while doing the activity. <br />b) Someone exercising at a moderate intensity level should be able to carry on a conversation comfortably while engaging in the activity. <br />c) If a person becomes winded or too out of breath to carry on a conversation, the activity can be considered vigorous. <br /><br />For more information go to http://www.startwalkingnow.org/about_start_walking_day.jsp and always check with your physician before beginning a new exercise program. <br /><br /><strong>About the blogger: </strong>Rosanne Rust is a licensed, registered dietitian, nutrition coach and freelance writer. She is a licensed provider for Real Living Nutrition Services® and the co-author of The Calorie Counter for Dummies®. Try the Mini Diet Makeover to find out if your diet is in balance by going to <a href="http://www.rosannerust.com/">http://www.rosannerust.com/</a>.Meri Raffettohttp://www.blogger.com/profile/02458945102400882067noreply@blogger.com2tag:blogger.com,1999:blog-4412005107772568948.post-69030856763196258042011-03-24T11:50:00.000-07:002011-03-24T12:05:17.761-07:00$5 Off any of Our For Dummies Books!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTNUeZXY-tVYsLHs71bQP7hPdBCTuCrtt6nO1z-uc-DgKEmrgFD2JuHrlJ05NEGsoePaX3E8fDtn7uYYUIJe1nco3dS0TfRid7QfRen647fiNc8I6sF5Nls8BON2c5-h372GFnz2k78D04/s1600/glycemic+index.jpg"><img style="MARGIN: 0px 10px 10px 0px; WIDTH: 200px; FLOAT: left; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5587723012744338738" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTNUeZXY-tVYsLHs71bQP7hPdBCTuCrtt6nO1z-uc-DgKEmrgFD2JuHrlJ05NEGsoePaX3E8fDtn7uYYUIJe1nco3dS0TfRid7QfRen647fiNc8I6sF5Nls8BON2c5-h372GFnz2k78D04/s200/glycemic+index.jpg" /></a><br /><div>Dummies books are celebrating their 20th birthday which means savings for you! Buy any Dummies books before March 31st and receive a $5 rebate. </div><br /><div></div><div><a href="http://media.wiley.com/assets/3200/20/Dummies_Month_2011_Rebate_Form.pdf"><span style="color:#cc0000;"><strong>Get your rebate here!</strong></span></a></div><br /><div></div><br /><div><strong>Check out all our titles: </strong></div><br /><div></div><div><a href="http://www.dummies.com/store/product/The-Glycemic-Index-Diet-For-Dummies.productCd-0470538708.html">The Glycemic Index Diet for Dummies</a></div><br /><div><a href="http://www.dummies.com/store/product/Glycemic-Index-Cookbook-For-Dummies.productCd-0470875666.html">The Glycemic Index Cookbook for Dummies</a></div><br /><div><a href="http://www.dummies.com/store/product/The-Calorie-Counter-For-Dummies.productCd-0470568348.html">The Calorie Counter for Dummies</a></div><br /><div><a href="http://www.dummies.com/store/product/Calorie-Counter-Journal-For-Dummies.productCd-0470639989.html">The Calorie Counter Journal for Dummies</a></div>Meri Raffettohttp://www.blogger.com/profile/02458945102400882067noreply@blogger.com0tag:blogger.com,1999:blog-4412005107772568948.post-27502211549458384662011-02-21T10:35:00.000-08:002011-02-21T10:40:41.424-08:00<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjG2Hjn4sgJLgdaNhMKc_AZrCid_LcipwLAYQBd2rBROsekJA6xAa63igWam7Q_dlG0E3arGgCxf3z2LlqYgVk4OkgvPZVIEkdq4zRFi4pXTu31FwQp8WFdIH6m5cTSKn9brzl7Q5VZqPLL/s1600/Lisa+Nelson+RD.jpg"><img style="MARGIN: 0px 10px 10px 0px; WIDTH: 134px; FLOAT: left; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5576214199735327730" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjG2Hjn4sgJLgdaNhMKc_AZrCid_LcipwLAYQBd2rBROsekJA6xAa63igWam7Q_dlG0E3arGgCxf3z2LlqYgVk4OkgvPZVIEkdq4zRFi4pXTu31FwQp8WFdIH6m5cTSKn9brzl7Q5VZqPLL/s200/Lisa+Nelson+RD.jpg" /></a><br /><div><strong><span style="font-size:180%;color:#33ccff;">Is Tuna a Heart-Healthy Food?</span></strong></div><br /><div><span style="color:#33ff33;"><strong><span style="font-size:130%;">by Lisa Nelson RD</span></strong><br /></span> <br />Tuna is a fatty fish providing high quality protein, B-vitamins, and selenium. These nutrients help the body produce red blood cells, reduce heart disease risk and macular degeneration, and promote brain growth. The protein provides essential amino acids used for body growth and maintenance, while the fat provides a rich source of heart-healthy omega 3 fatty acids.<br /> <br /><strong><span style="color:#3366ff;">How much tuna is good?<br /></span></strong> <br />It’s recommended by the American Heart Association that anyone over the age of two years consume at least two servings of fish weekly. A serving of tuna is three ounces for an adult.<br /><strong><span style="color:#66ffff;"></span></strong></div><br /><div><strong><span style="color:#66ffff;">Tuna Packaging:<br /></span></strong></div><br /><div>How the tuna is processed and canned impacts the nutritional value of the meat. If you select tuna canned in oil it will be higher in calories and fat than tuna canned in water. Also, when you drain the oil from a can of oil-packed tuna, you are also draining away some of the omega 3 fatty acids. This fatty acid loss does not occur with water-packed tuna.<br /><strong><span style="color:#3366ff;"></span></strong></div><br /><div><strong><span style="color:#3366ff;">Warnings:<br /></span></strong> <br />The mercury content of tuna is a concern. Eating a diet high in mercury can cause mercury to accumulate in the blood stream. Mercury is removed by the body naturally but it can be a slow process. High mercury levels can harm unborn babies and compromise the development of young children. This is why the Food and Drug Administration (FDA) recommends women planning to become pregnant, pregnant women, nursing women, and young children limit the amount of fish they eat—even fish varieties that contain low levels of mercury.<br /> <br /><strong><span style="color:#33ffff;">The Take Away:<br /></span></strong> <br />Tuna is a great addition to a heart-healthy diet; it provides high levels of heart-healthy omega 3 fatty acids. However, how you prepare the tuna will impact the nutritional quality. If you mix the tuna with high fat mayonnaise in a tuna salad, you will be canceling out some of the benefits.<br /> <br />Be sure to sign up for the free e-course How to Lower Cholesterol in 8 Simple Steps provided by dietitian Lisa Nelson at <a href="mhtml:%7BC2666EF4-8F19-4A8B-ABF1-1DACEF100D79%7Dmid://00002364/!x-usc:http://lowercholesterolwithlisa.com/">http://lowercholesterolwithlisa.com</a>.<br /> <br /><span style="color:#33ff33;"><strong>About the blogger:<br /></strong></span></div><div><span style="color:#33ff33;"><span style="color:#000000;">Learn more about Lisa Nelson RD at </span><a href="http://www.reallivingnutrition.com/LisaNelson.aspx"><span style="color:#3333ff;">http://www.reallivingnutrition.com/LisaNelson.aspx</span></a><span style="color:#000000;">. Lisa is also the founder and owner of </span><a href="http://www.blogger.com/lisanelsonrd.com"><span style="color:#000000;">HeartHealthMadeEasy.com</span></a><span style="color:#000000;"> offering support, education, and guidance as you achieve your heart health and weight loss goals. Receive regular heart health and weight loss tips from dietitian Lisa Nelson when you subscribe to </span><a href="http://www.hearthealthmadeeasy.com/"><span style="color:#000000;">The Heart of Health</span></a><span style="color:#000000;">, and the free special report "How to Make Heart Healthy Changes into Lifelong Habits" at </span><a href="http://www.hearthealthmadeeasy.com/"><span style="color:#3333ff;">http://www.hearthealthmadeeasy.com/</span></a><span style="color:#000000;">. </span></div></span>Meri Raffettohttp://www.blogger.com/profile/02458945102400882067noreply@blogger.com0tag:blogger.com,1999:blog-4412005107772568948.post-83562855226329722742011-02-06T15:03:00.000-08:002011-02-06T15:08:31.089-08:00<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9LlC_gXZTXJH6-cOFB51aPM3Zo8EpEy6jio5GxDdsvb3YeBHGo4n6h4JKSNhqdUEtvPsS0PUuzQCoY3t-NGU8d-a0ug70w9pxGZR9ucBH2UHTUe_9tZNU5iQWfEhabMBS2s1nMWhMDS9z/s1600/Lisa+Nelson+RD.jpg"><img style="MARGIN: 0px 10px 10px 0px; WIDTH: 134px; FLOAT: left; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5570716967089689666" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9LlC_gXZTXJH6-cOFB51aPM3Zo8EpEy6jio5GxDdsvb3YeBHGo4n6h4JKSNhqdUEtvPsS0PUuzQCoY3t-NGU8d-a0ug70w9pxGZR9ucBH2UHTUe_9tZNU5iQWfEhabMBS2s1nMWhMDS9z/s200/Lisa+Nelson+RD.jpg" /></a><br /><div><br /><strong><span style="font-size:180%;color:#666600;">Three Surprising Sodium Sources<br /></span><span style="font-size:130%;color:#663366;">by Lisa Nelson RD<br /></span></strong></div><br /><div>Current recommendations are to limit your sodium intake to 2,300 mg per day or less. The new 2010 Dietary Guidelines will be released this year and it looks like sodium recommendations are going to be reduced even further to 1,500 mg per day for all Americans – not just those with high blood pressure!<br /></div><br /><div><span style="color:#993399;"><strong>Skepticism Related to New Guidelines</strong><br /></span></div><br /><div>The likelihood of the general population paying attention to a new reduced sodium guideline is slim. Should we reduce the guidelines to 1,500 mg per day when few met the goal of less than 2,300 mg per day?<br /></div><br /><div><span style="color:#cc33cc;"><strong>Surprising Sodium Sources</strong><br /></span></div><br /><div>Hidden sources of sodium tend to be the problem for most individuals. Let’s cover the top three surprising sodium sources:<br /></div><span style="color:#666600;"><strong></strong></span><br /><div><span style="color:#666600;"><strong>1. Granola Bars</strong></span></div><div> </div><div>One bar typically contains 65-80 mg of sodium. Be vigilant reading food labels! Nature Valley Oats ’n Honey contains 160 mg per serving.</div><div><br /><span style="color:#999900;"><strong>2. Diet Ice Tea</strong></span></div><br /><div>Diet ice tea – should be perfectly healthy right? Frequently contains 80 mg per serving and one bottle contains two servings.<br /></div><br /><div><strong><span style="color:#cc9933;">3. Flour Tortillas<br /></span></strong></div><br /><div>Reduce sodium by selecting corn tortillas. One 8-inch Mission flour tortilla contains 350 mg of sodium. One 6-inch Mission white corn tortilla contains 10 mg sodium, plus three grams of dietary fiber versus the one gram in the flour tortilla.</div><div><br />Be sure to sign up for the free e-course "7 Natural Ways to Lower Blood Pressure" provided by Real Living Nutrition Services dietitian Lisa Nelson at <a href="mhtml:%7BC2666EF4-8F19-4A8B-ABF1-1DACEF100D79%7Dmid://00001431/!x-usc:http://lowerbloodpressurewithlisa.com/">http://lowerbloodpressurewithlisa.com</a>.<br /> <br /><span style="color:#663366;"><strong>About the blogger:</strong></span></div><br /><div>Learn more about Lisa Nelson RD at <a href="http://www.reallivingnutrition.com/LisaNelson.aspx">http://www.reallivingnutrition.com/LisaNelson.aspx</a>. Lisa is also the founder and owner of <a href="http://www.blogger.com/lisanelsonrd.com">HeartHealthMadeEasy.com</a> offering support, education, and guidance as you achieve your heart health and weight loss goals. Receive regular heart health and weight loss tips from dietitian Lisa Nelson when you subscribe to <a href="http://www.hearthealthmadeeasy.com/">The Heart of Health</a>, and the free special report "How to Make Heart Healthy Changes into Lifelong Habits" at<a href="http://www.hearthealthmadeeasy.com/">http://www.hearthealthmadeeasy.com/</a>. </div>Meri Raffettohttp://www.blogger.com/profile/02458945102400882067noreply@blogger.com0tag:blogger.com,1999:blog-4412005107772568948.post-1137576073157622572011-01-24T11:14:00.000-08:002011-01-24T11:44:40.333-08:00<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUZfi6Zmvp75qqBj5GuCIUZsUqODY3e-1JG1sbFui51DcdM9SWeRJDiaSb0K_2MjNcDsAR6EVQ4cALxV_GsqL06XhRGX88Yp9c-aNA9ZZmesnJuNQ1HhTDZc7k63jruhWPGBoXHqGpK6GJ/s1600/Lisa+Nelson+RD.jpg"><img style="MARGIN: 0px 10px 10px 0px; WIDTH: 134px; FLOAT: left; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5565839442418418946" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUZfi6Zmvp75qqBj5GuCIUZsUqODY3e-1JG1sbFui51DcdM9SWeRJDiaSb0K_2MjNcDsAR6EVQ4cALxV_GsqL06XhRGX88Yp9c-aNA9ZZmesnJuNQ1HhTDZc7k63jruhWPGBoXHqGpK6GJ/s200/Lisa+Nelson+RD.jpg" /></a><br /><br /><div><strong><span style="font-size:180%;color:#000099;">Omega 3's - Beneficial or Not?</span></strong></div><br /><div><strong><span style="font-size:130%;color:#ff9900;">by Lisa Nelson RD</span></strong></div><br /><br /><div><br />Research can make deciding what you need to do to promote heart health so confusing. There are two new studies showing contradictory results when it comes to omega 3 fatty acids and cardiovascular disease risk.</div><br /><div></div><br /><div><span style="color:#000099;"><strong>Study #1 </strong><br /></span></div><br /><div>Researchers compared the heart health and exercise capacity of 98 patients randomly divided between a control group receiving a placebo supplement and the test group supplementing 850-882 milligrams of the omega 3 fatty acids DHA and EPA. All study participants were diagnosed with early stage heart failure.</div><br /><div><br />After one year of follow-ups, which included monthly assessments, individuals receiving the omega 3 supplements showed significant improvements compared to the group receiving the placebo supplement. Test results found left-ventricular function to have improved for those receiving the omega 3 fatty acids, while the placebo group left-ventricular function actually worsened. Oxygen capacity was also measured and improvements were seen in the omega 3 supplement group, not the placebo group.</div><br /><div><br />Hospitalization rates for heart failure were drastically different between the two groups also. Six percent of individuals supplementing omega 3 were hospitalized, compared to 30 percent in the placebo group.</div><br /><div><br /><strong><span style="color:#000099;">Study #2</span></strong></div><br /><div><br />Researchers divided approximately 5,000 study participants into four groups to study the impact of omega 3 fatty acids on heart attack survivors.</div><br /><div><br />Group 1 received omega 3’s found in fish (EPA and DHA)<br />Group 2 received omega 3s found in plants (ALA)<br />Group 3 received all three forms of omega 3’s (EPA, DHA, & ALA)<br />Group 4 received a placebo (the control group)</div><br /><div><br />All four groups received the supplement (or placebo) in the form of 19 grams of margarine daily.<br />Initial results showed reduced cardiovascular events with the EPA and DHA supplement. However, after 30 months neither the EPA and DHA supplement nor the ALA offered increased protection compared to the placebo.</div><br /><div><br />It is possible that because the study participants also received antihypertensive, antithrombotic, and lipid-modifying therapy that the impact of the omega 3 supplements was more difficult to pinpoint.</div><br /><div><br />Or, this study could show that adding omega 3 fatty acids to a food such as margarine is not the best option for increasing your intake of omega 3 fatty acids.</div><br /><div></div><br /><div><strong><span style="color:#000099;">The Take Away</span></strong></div><br /><div><br />So, what should you do? Use the best of both worlds. Continue to get your omega 3 fatty acids daily from a high quality supplement and from actually eating fish at least twice a week, as recommended by the American Heart Association. Then use products that contain added omega 3s, such as margarine, as an added bonus if you want.</div><br /><div><br />Be sure to sign up for the free e-course 7 Natural Ways to Lower Blood Pressure provided by dietitian Lisa Nelson at <a href="http://lowerbloodpressurewithlisa.com/">http://lowerbloodpressurewithlisa.com/</a>.</div><br /><div><br /><strong><span style="color:#ff9900;">About the blogger:</span></strong></div><div> </div><div>Learn more about Lisa Nelson RD at<a style="COLOR: rgb(148,15,4); TEXT-DECORATION: none" href="http://www.reallivingnutrition.com/LisaNelson.aspx">http://www.reallivingnutrition.com/LisaNelson.aspx</a>. Lisa is also the founder and owner of <a style="COLOR: rgb(148,15,4); TEXT-DECORATION: none" href="http://www.blogger.com/lisanelsonrd.com">HeartHealthMadeEasy.com</a> offering support, education, and guidance as you achieve your heart health and weight loss goals. Receive regular heart health and weight loss tips from dietitian Lisa Nelson when you subscribe to<a style="COLOR: rgb(148,15,4); TEXT-DECORATION: none" href="http://www.hearthealthmadeeasy.com/">The Heart of Health</a>, and the free special report "How to Make Heart Healthy Changes into Lifelong Habits" at<a style="COLOR: rgb(148,15,4); TEXT-DECORATION: none" href="http://www.hearthealthmadeeasy.com/">http://www.hearthealthmadeeasy.com/</a>.<br /></div><div></div>Meri Raffettohttp://www.blogger.com/profile/02458945102400882067noreply@blogger.com0tag:blogger.com,1999:blog-4412005107772568948.post-63825110118909828952011-01-09T17:06:00.000-08:002011-01-09T17:12:34.578-08:00<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEik1E7OR8p6aaDlPurguspYzF3JH5J6Qv_gsFhcnTCbTEYFqOLTVWhwmaCVMWXhfjZABcHG0lzlxGccOws5xWBq_GXnucI-td3AeQpvtSH138O7oKHsLitryAgMbhFyyXuLGlCJsvSn7aHt/s1600/Lisa+Nelson+RD.jpg"><img style="MARGIN: 0px 10px 10px 0px; WIDTH: 134px; FLOAT: left; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5560358535072265154" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEik1E7OR8p6aaDlPurguspYzF3JH5J6Qv_gsFhcnTCbTEYFqOLTVWhwmaCVMWXhfjZABcHG0lzlxGccOws5xWBq_GXnucI-td3AeQpvtSH138O7oKHsLitryAgMbhFyyXuLGlCJsvSn7aHt/s200/Lisa+Nelson+RD.jpg" /></a><br /><br /><div><span style="color:#000099;"><strong><span style="font-size:180%;">Should You Start a Twinkie Diet?</span></strong><br /></span><strong><span style="font-size:130%;color:#00cccc;">By Lisa Nelson RD</span><br /></strong><br />A nutrition professor at my alma mater – Kansas State University – lost 27 pounds over a two-month period by following a Twinkie diet. Professor Mark Haub’s goal was to prove that weight loss is easy, that it all comes down to how much you eat, not what you eat. In other words – calories count!<br /><br />Professor Haub started the diet on August 25 with a body mass index of 28.8 (overweight). He cut his total daily calorie intake from 2,600 to 1,800 calories per day. He also ate meals consisting of foods you’d usually find in vending machines. His daily diet recalls showed an average day would include Duncan Hines brownies, Hostess Twinkies, Cool Ranch Doritos, and Little Debbie cakes.<br /><br />Over the two month period he lost 27 pounds and is down to a healthy BMI of 24.9.<br />Now, this is where it gets a little confusing. Other measures of health also improved, such as cholesterol levels. His LDL cholesterol went from 153 to 123 md/dl, HDL increased from 27 to 46 mg/dl, and triglycerides were reduced 39 percent.<br /><br />How did he eat junk and improve cholesterol levels?<br /><br />This shows just how much being overweight impacts your health. Even if you can’t drastically change your diet to one high in fruits and vegetables, whole grains and no fast food, you can still improve cholesterol levels (and potentially eliminate the need for medication!) by simply reducing calories to lose weight.<br /><br />What I haven’t seen mentioned anywhere is how Professor Haub felt. Remember the documentary Super Size Me, where Morgan Spurlock went on a fast food diet? Within days he was feeling physically awful. I’d be curious to know if Professor Haub felt great while on this diet of poor nutritional quality or if he only felt okay. He did include a protein shake daily as well as a daily multivitamin. Plus, he apparently did not include much soda on the diet – and there was no set exercise regime included other than his normal moderate activity level.<br /><br />So, what do you think? Is a Twinkie Diet for you?<br /><br />It’s not something I’d recommend! What I’d like you to take away from these results is how drastically cutting calories and losing weight can turn around your cholesterol levels. I’d encourage you to do so with a diet rich in heart healthy foods!<br /><br />Be sure to sign up for the free e-course How to Lower Cholesterol in 8 Simple Steps provided by Health Central dietitian Lisa Nelson at http://lowercholesterolwithlisa.com.<br /><br /><span style="color:#000099;"><strong>About the blogger: </strong></span></div><div> </div><div>Learn more about Lisa Nelson RD at<a style="COLOR: rgb(148,15,4); TEXT-DECORATION: none" href="http://www.reallivingnutrition.com/LisaNelson.aspx">http://www.reallivingnutrition.com/LisaNelson.aspx</a>. Lisa is also the founder and owner of <a style="COLOR: rgb(148,15,4); TEXT-DECORATION: none" href="http://www.blogger.com/lisanelsonrd.com">HeartHealthMadeEasy.com</a> offering support, education, and guidance as you achieve your heart health and weight loss goals. Receive regular heart health and weight loss tips from dietitian Lisa Nelson when you subscribe to<a style="COLOR: rgb(148,15,4); TEXT-DECORATION: none" href="http://www.hearthealthmadeeasy.com/">The Heart of Health</a>, and the free special report "How to Make Heart Healthy Changes into Lifelong Habits" at<a style="COLOR: rgb(148,15,4); TEXT-DECORATION: none" href="http://www.hearthealthmadeeasy.com/">http://www.hearthealthmadeeasy.com/</a>.</div>Meri Raffettohttp://www.blogger.com/profile/02458945102400882067noreply@blogger.com0