I’m frequently asked how to lower diastolic (bottom number) blood pressure, so I wanted to give you some good tips to see results.

First of all, you need to have a solid foundation in place that supports a low blood pressure. If you’re not sure what this entails visit Natural Ways to Lower Blood Pressure.

It’s important that your potassium, calcium, and magnesium intakes are adequate. Studies show that potassium can reduce diastolic blood pressure 2.5 mmHg, calcium 1.5 mmHg, and magnesium 3.4 mmHg.

Don’t forget omega 3 fatty acids. Studies show that consuming fish for one meal everyday decreases diastolic blood pressure 3.0 mmHg. Fish oil supplements are also and option. If you are confused about the benefits of omega 3 fatty acids, how they reduce heart disease risk and blood pressure, foods that contain omega 3 fatty acids, how to increase your omega 3 intake, and how to choose the best supplement, I recommend the e-course How to Use Omega 3’s to Lower Blood Pressure. You are taken step by step through setting up a diet high in omega 3 fatty acids to promote heart health.

With any supplement or nutrient – don’t go overboard! More is not necessarily better.

All the best,

Lisa Nelson, RD
Diet to Lower High Blood Pressure Naturally

Would you do me a favor?

The company I license with to provide weight loss programs entered a contest! Please click the link below to vote for us. Look for the “Vote for Me” button beneath the Real Living Nutrition Services logo.

http://www.startupnation.com/homebased100/contestant/1608/index.php

Thank you!
Lisa Nelson, RD, LN

Summer vacation’s have come to a close. The girls and I returned home from about 3 weeks in Kansas on August 11^th and hit the road for 4 days in Glacier National Park August 13^th.

It meant another 8 hours on the road. . .spending this much time on the road back to back wasn’t our original plan. We had intended to visit Glacier in June, but after starting to plan to trip quickly learned June is not the best time to visit Glacier (trails are still snow packed).

Glacier is another beautiful park. I learned something new. I always thought it was named Glacier after the glacier’s present in the park today (down to 20), but it’s named Glacier after glaciers from millions of years ago that formed all the valleys and peak’s.

The two main goals of our visit included driving the Going to the Sun Road and seeing Grinnell Glacier (only glacier accessible via a trail). Beautiful views and features visible from the Going to the Sun Road (hard to believe it was constructed in the 20’s!).

We took in a couple short hikes, also. Here’s Katelyn getting a free ride.

Also, took a boat tour on St. Mary Lake (average depth 289 feet!).

We really enjoyed the hike to Grinnell Glacier. It was 12 miles round-trip (yes, we hiked it with a 2 year-old and 8 month-old!). We did shorten it 2 miles by catching a boat ferry back across a lake, so 10 mile hike for us.

Both girls did very well. Katelyn could hike up to a half-mile before needing back in the back-pack carrier. Keira was a trooper. I had to do some jogging on the way back down to make sure we caught the ferry across the lake (Eric and Katelyn were way ahead of us) and Keira just giggled while bouncing along. Here she is taking an afternoon nap while mom hiked.

We had lunch on the trail, saw wildlife (big horn sheep was perched directly over the trail), and had to hike through a small waterfall (which felt very good on the way back down!).

Here are a couple pictures about a half mile from our destination – Grinnell Glacier. Eric decided he needed to cool off (don’t blame him, Katelyn is pushing 40 pounds!).  Keira’s all smiles at our pit stop and Katelyn shows off her hiking skills.

We made it! Here’s Grinnell Glacier. It covers 300 acres. Not sure its depth, but we learned in order to be classified a glacier it must be at least 100-150 feet thick. The pictures don’t do it justice, but you can pick out some of the large rocks stuck in the ice. I believe the rangers said Grinnell Glacier is the fastest melting glacier in the park.

We’ll have to add a new entry to the baby books – “Baby’s First Glacier”!

That’s our last road trip for awhile!  A great place to visit, but it’s good to be home and get everything back in order.

As incentive to kick off a healthy fall season, I have planned a September bonus. Be sure to sign up for The Heart of Health to receive details on the September bonus, as well as, regular heart health and weight loss tips!

All the best,
Lisa Nelson, RD, LN

Back on my b-day (3 weeks ago) we attempted a combination bike ride/hike to Osprey Falls, which is near  Mammoth Hot Springs. It was raining, the trail was muddy, and it was in the 40’s. What were we thinking?  Needless to say, we made it about 400 yards before turning back.

Well, this past Thursday, the sun was shining and we decided to give it another try. It was a 3 1/2 mile bike ride to the trailhead and then a 1 1/2 mile hike down a canyon to the Gardner River and Osprey Falls. The girls got bounced around pretty good in the bike trailer, but they had a ball. The hike down was the worst part (for me anyway). The trail was covered with loose rocks. I slipped and fell once, luckily Keira didn’t seem to notice the sudden drop!

The waterfall was great and well worth the hike. We started to feel the mist before actually seeing the falls. Then, in order to get a good view of the entire waterfall you had to hike into the blowing water/mist. Katelyn and Keira weren’t too keen on the cold water, so Eric and I took turns staying with the girls while the other hiked on to see the falls (and get drenched in cold water).  I wasn’t able to get a picture of the falls.

Eric had the raw end of the deal hiking back up, since he was carry a good 45 pounds of gear/Katelyn! Keira decided the hike up was a great time for a nap, as you can see in the picture:)

Enjoy your weekend! ~Lisa

It was time to update our family photo this May.  Here are the two cutest little girls you have ever seen (I’m not biased or anything).  The baby is Keira and she is going to be 6 months-old next week.  The little girl is Katelyn and she is 2 1/2 years-old. 

Any family/friends that would like a copy to print off, let me know which you like and I will email as an attachment.

The black and white are available in color.

What did I tell you?  Pretty cute, huh?  Obviously, I haven’t mastered putting pictures in a blog post, but they are all here!

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