Do you find you find your weight frequently yo-yoing up and down? Do you tend to go through repeat periods of experiencing exciting weight loss followed by discouraging weight regain?

According to the Federal Weight Control Information Network, the cycle may be small, say 5-10 pounds up and down, or large, more than 50 pounds lost and regained repeatedly.

Weight Cycling Causes

The reasons for the weight cycle are often linked to the following four causes:

• Selecting a diet that is too extreme or unrealistic for the long term. This would include “fad” or “crash” diets. They tend to be hard to stick with because you start to feel deprived.
• Using poor techniques that cause you to overeat, such as skipping meals or doing well with your diet during the week but “taking a break” on weekends.
• Unrealistic goals – Yes it’d be great to say you can fit into your old high school jeans, but is that really realistic?
• Not surrounding yourself with a support system. Are the people around you health conscious and supportive of your new healthy actions or do they tempt you to stray?

Difficulty Stopping the Cycle

Oftentimes, your body finds a weight it likes and doesn’t want to change. So, you have biology working against you.

Your body uses hormones, such as leptin, to monitor your calorie needs and body fat. When you start to lose weight hormone levels change and your body reacts. Usually your body thinks “I’m starving” and switches to conservation mode by decreasing your metabolism (the rate your burn calories) to conserve energy and protect fat stores. In other words, you body is preparing for a famine. When this occurs you’ll typically begin to feel the urge to eat more.

So, let’s say your calorie intake gradually goes back up to your pre-diet level. At this level you should maintain your previous weight, but since your body has dropped your metabolism, your caloric needs are lower. That means your typical calorie intake which in the past maintained your weight, now leads to weight gain.

A cycle that is very difficult to overcome, but I don’t know many who say losing weight is easy.

All the best,

Lisa Nelson RD
Be Heart Healthy and Lose Weight

Did you know that every March since the 1970’s we have been celebrating National Nutrition Month? For those in a healthcare profession this is a time extra emphasize is placed on nutrition education and getting the message out to you. How can you get the most out of this time focused on nutrition? Every March provides you an opportunity to take an annual inventory of your nutrition habits. Are you “fueling” your body the way you want to ensure weight loss and heart health?

If this is the first time you have taken “inventory” focus on just a few areas. I will help you narrow it down by starting with beverages, snacks, and dining out. Do you select the healthiest choices in these areas? 

Beverages

What is sitting on the corner of your desk or in the cup holder in your car? Soda, coffee, water? If you are a soda drinker, consider what you can do to cut back. A 12 oz. can of regular soda contains about 150 calories. If you drink one can everyday you consume 4200 soda calories each month and 50,400 calories each year. This is equal to an extra 14 ½ pounds of body weight. What are you adding to your coffee? Frequent Starbucks consumption, or adding cream and sugar to your coffee means extra calories expanding your waistline. Positive steps towards being healthier – Switch to diet soda to drastically decrease sugar and calorie intake. Try nonfat dairy creamers, less sugar and cream, or adding sugar substitutes to your coffee. Save dollars and calories by brewing coffee at home and have Starbucks for the occasional treat. If you are toting around a bottle of water you are doing great. Everyone should be consuming six to eight 8-oz. glasses of water daily. Water is the beverage our bodies need and crave to keep us replenished and feeling our best.

Snacks

Are you heading for the vending machine for your afternoon snack? Most vending machines contain high fat and high sodium products. Forgo the Swiss cakes by bringing snacks to work with you. You know you are going to have an afternoon craving, so plan ahead.  Some good snack choices include fruit, yogurt, crackers and cheese, or a handful of nuts.

Dining Out

Is the drive in lane your destination several evenings after a long day of work? Most fast food is deep fat fried and includes significant fat, calories, and sodium. If you are tired and do not want to deal with cooking a meal at home you can select healthier options at the drive through. Opt for products that are not breaded, such as a grilled chicken sandwich. Forgo the fries and get a yogurt, side salad, or fruit to go with your sandwich. Your heart will thank you.

Just remember when March rolls around next year to take another inventory. Expand to other areas, such as fruit and veggie intake, omega 3’s, whole grains, etc. If you evaluate how you are doing every year and make modifications you are taking positive steps towards a healthy long life.

All the best,
Lisa Nelson RD
Be Heart Healthy and Lose Weight

Who likes spending time in the kitchen? Not I! Here are a few tips to get in and out of the kitchen quickly with a well-balanced nutritious (and good tasting!) meal.

Here are 3 tips to prepare meals efficiently:

Keep it simple – Gourmet meals can be saved for special occasions. If you want to prepare a meal quickly opt for recipes with fewer ingredients that do not require elaborate preparations.

Make it a habit – Prepare the same meals on a fairly regular basis and you’ll be able to throw ingredients together without thought.

Multi-tasking – Now this is usually frowned upon, but when it comes to preparing a meal it’s good to juggle more than one task at a time, such as water on to boil while you prepare the meat and veggies.

All the best,
Lisa Nelson RD
Heart Healthy Tips
http://www.hearthealthmadeeasy.com

Lifting weights can cause a temporary, but dramatic blood pressure rise. Systolic blood pressure can increase up to 350-400 mm Hg and diastolic blood pressure to 150 mm Hg even if your blood pressure is typically a healthy level of 120/80 or less.

Long term high blood pressure is linked to arterial endothelial dysfunction. The endothelium is the inner lining of your artery walls. Endothelial dysfunction can result in the hardening of artery walls. Researchers have been monitoring the effects of short duration rises in blood pressure, such as what occurs during strength training, to determine the effect on endothelial function. It has been determined that acute rises in blood pressure impairs endothelial function in untrained individuals and regular resistance training helps protect against vascular dysfunction.

At one time, weight lifting was discouraged if you lived with high blood pressure. However, this is no longer the recommendation. Regular physical activity that includes moderate strength training is one of many natural ways to lower blood pressure. A study published in Hypertension monitored participants completing resistance training 2 to 5 times per week and found strength training to help lower resting blood pressure.

Including strength training and aerobic physical activity can be a positive step towards lowering blood pressure; however, you must consult your physician before beginning an exercise and/or strength training program. Strength training is not recommended if you have uncontrolled high blood pressure, untreated heart disease, or an irregular heart rate.

The current American Heart Association recommends individuals 18 to 65 years-old include moderate intensity aerobic physical activity 5 days a week for a minimum of 30 minutes and strength training at least twice a week.

Be sure to sign-up for the free e-course 7 Natural Ways to Lower Blood Pressure.