Let me state right up front that I do not recommend following a low carb diet. That being said I want to share some of the latest research with you.

A study published on January 25, 2010 in the Archives of Internal Medicine compared a low carb diet versus a low fat plus orlistat diet. Researchers analyzed the effect of these two diets on weight loss and blood pressure.

Just in case you don’t know, orlistat is also known by the names Xenical and Alli.

Researchers studied 146 participants from the Department of Veterans Affairs primary care clinics in Durham, North Carolina. Participants were randomly assigned to either the low carb of the low fat plus orlistat diet, received instructions, and were monitored for 48 weeks. Some factors analyzed included body weight, blood pressure, fasting serum lipid, and glycemic parameters.

Results of the study found weight loss to be similar between the two groups at ~9% body weight. The low carbohydrate diet resulted in a lower blood pressure for participants when compared to the low fat diet with orlistat. The low carb diet lowered systolic (top number) blood pressure on average 5.9 mm Hg and diastolic (bottom number) blood pressure 4.5 mm Hg.

HDL Cholesterol and triglyceride levels improved for individuals on each diet, while LDL cholesterol improved only for those on the low fat plus orlistat diet. Glycemic parameters, such as glucose, insulin, and hemoglobin A1C only improved for low carbohydrate diet participants. Although it’s worth noting that the difference between groups was not statistically significant.

Like I said at the beginning I do not recommend a low carb diet. My first choice to promote a lower blood pressure would be the DASH diet. A study on the DASH diet was actually published in this same journal issue.

The DASH Diet alone was compared to the DASH diet in combination with a weight management and exercise plan. The DASH Diet when combined with an exercise/weight management plan resulted in an 11.2 mm Hg drop of systolic blood pressure and an average weight loss of 19 pounds over a 4 month period.

The main thing to remember is that you need to pick a plan you can stick with for the long term. Steady, consistent action is what will lead to results. If you haven’t already I encourage you to sign-up for the e-course 7 Natural Ways to Lower Blood Pressure at http://www.lowerbloodpressurewithlisa.com.

What do you think about using a low carb diet to lower blood pressure? Share your thoughts below.

All the best,
Lisa Nelson RD

When trying to be heart healthy and lose weight a salad can be a great choice to include as a regular part of your meal plan – either as a vegetable side or the main entrée.

However, a salad can quickly become a weight loss disaster if you make the 7 mistakes below!

Mistake #1 – Selecting iceberg lettuce.

Iceberg lettuce is one of the most common forms of lettuce you’ll find in grocery stores and salad bars. Unfortunately iceberg lettuce provides minimal nutrients (mostly crunchy water). Select dark green, leafy lettuce varieties, such as romaine and endive. Also, greens like spinach and arugula provide added nutrients to your salad mix.

Mistake #2 – Skimping on fresh vegetables.

You can afford to splurge on fresh vegetables, such as broccoli, carrots, cabbage, peppers, cucumbers, tomatoes, and mushrooms. Fresh vegetables are low in calories and rich in vitamins and minerals.

Mistake #3 – Skipping the protein.

If your salad is your entrée it’s important to add some protein, such as chopped eggs, nuts and seeds, beans, or shredded meat (turkey/ham/chicken/seafood). Refer to How Much Protein Do You Need to Lose Weight? for a review of your protein needs.

Mistake #4 – Choosing a cream based soup.

Soup is often included on salad bars. Cream based soups tend to be high in calories and fat. Opt for broth based soups instead.

Mistake #5 – Loading up on salad toppings

Croutons, sesame noodles, and bacon bits are a few common salad toppings. These topping should be used sparingly. They provide minimal nutrients and are high in calories.

Mistake #6 – Selecting a high fat, high calorie salad dressing.

Now, if you’ve avoided the first five mistakes, you don’t want to ruin your nutritious salad with a poor dressing choice. Opt for vinegar based salad dressings or low fat/calorie salad dressing if available and use sparingly. Tip: Dip your fork in a small cup of salad dressing before every bite instead of pouring the dressing on your salad. You get great flavor with every bite and use significantly less dressing.

Mistake #7 – Making too many trips to the salad bar.

Even if your salad bar includes unlimited trips it’s not necessary to go back multiple times – which can be very tempting. Decide in advance how many trips you’ll make and stick with your plan. Even though a well-balanced salad is a healthy choice, too much of a good thing can quickly turn bad!

Receive a step by step plan to promote heart health and weight loss with a Mini Diet Makeover. As a special New Year’s bonus you’ll receive a complimentary copy of the Calorie Counter for Dummies. Learn more here – http://www.lisanelsonrd.com/minidietmakeover.html

All the best,
Lisa Nelson RD
http://www.lisanelsonrd.com

THIS MONTH ONLY – When you sign up for a Mini Diet Makeover you’ll not only receive a personalized diet plan outlining the steps you must take to achieve your goals, but you’ll also receive a complimentary copy of The Calorie Counter for Dummies.

Here’s to a fitter and healthier 2010!

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

This is the year you are going to be successful! You just need to rethink a few of your ideas regarding healthy eating. To be successful with your healthy eating and weight loss plan you need to keep it simple.

Here are three tips to get you started on the right path this year:

1. Focus on nutrient dense foods.

   Select nutrient dense foods to promote your overall health and weight loss. The nutrient density of a food is measured by the amount of nutrients a food contains versus the number of calories. For example, fruit is very nutrient dense while potato chips have a low nutrient density.

2. Lose the diet mentality.

   Diets typically backfire. If you lose weight by following a diet it’s very likely you will gain the weight back. Studies even show you will gain back more weight than you lost. Following a diet can lead you to start obsessing about food and eventual binge-eating patterns. Instead of “going on a diet”, focus on healthy new eating habits.

3. Eat well-balanced small meals.

   Keep your metabolism high by eating 5-6 small well-balanced meals everyday, instead of the standard 3 large meals with no snacks. This allows your body to burn calories efficiently versus storing extra energy as fat. Shoot for a small meal or snack every 3-4 hours.

As a special New Year’s bonus you’ll recieve a complimentary copy of the Calorie Counter for Dummies when you sign up for a Mini Diet Makeover. Learn more here – http://www.lisanelsonrd.com/minidietmakeover.html

All the best,
Lisa Nelson RD

A Non-Diet New Year’s resolution? Yes, you’ve read this correctly. More typically, your friends, family, and perhaps you would be kicking off the New Year with the latest fad diet to change your appearance and achieve a more socially accepted thin figure. Before making this decision you should consider that dieting often leads to some unwanted side effects, such as low energy levels, feelings of deprivation, low blood sugar, and cravings for those favorite foods that you won’t allow yourself to eat. Some people may even experience overeating or binge eating as a result of going through periods of low nutrition or deprivation. To top it off, the weight loss that you may achieve is most likely temporary. Coming off a diet usually means that you will return to the previous eating patterns that you were dissatisfied with and that drove you to diet in the first place.

You can make your New Year’s resolution more reasonable by adopting the Non-Diet way to achieve a healthy figure, and peace with food and your body. Rather than a love-hate relationship, try learning to develop a more healthful relationship with food.

• Listen to your body’s hunger and fullness cues.
• Learn how to identify and respond appropriately to these cues and make more informed decisions about when to start and stop eating.
• Follow your taste preferences.

All foods can fit into a healthful eating plan when eaten in moderation. Balanced eating, including carbohydrates, proteins, and fats, can curb your appetite, result in feeling satisfied after eating, improve energy, stabilize blood sugar levels, and also help to maintain a weight that is appropriate and healthy for you.

Along with your newly adopted Non-Diet approach to eating, challenge yourself to explore forms of movement that you find enjoyable. Your weight management goals will be met more easily by incorporating regular activity that you look forward to doing.

Keep your personal weight goals realistic. You may want to evaluate your own ideas about thinness and move more towards accepting that health results from sound nutrition and activity practices and comes in bodies of all shapes and sizes.

Now, how are you going to make your New Year’s goal a reality in 2010? Join dietitians Ursula Ridens RD and Lisa Nelson RD for the free teleclass “5 Steps to Kick Start Your Weight Loss in 2010!”. You’ll learn exactly how to move from where you are now to where you want to be by the end of 2010. Go to http://www.lisanelsonrd.com/newu/newyearcall.html to sign up! Come prepared to participate!

All the best,
Lisa Nelson RD

It’s the New Year and there’s a good chance you’ve set a weight loss goal for your New Year’s resolution. By losing weight you’ll dramatically reduce your heart disease risk, lower blood pressure, and lower cholesterol. However, according to studies, the chances of you achieving your weight loss goal this year are slim.

I want to increase your chance of success, but it might require a mind shift! I have a couple issues I want you to explore your thoughts on.

1. Dieting

The first is whether or not you should make a mental shift around the whole “dieting” issue. Let’s focus on the word itself – “diet”. I want you to think about and explore your reaction and feelings when you hear the word “diet” and when you think about “going on a diet”. What comes to mind?

Examples would be feelings of restriction, thoughts of the short-term, such as I’ll do the South Beach Diet for two weeks to jump start my weight loss, another thought may be limits, and thought’s of what you can and can’t have once you start a diet. Of course, it’s possible you have a more positive reaction, such as hopeful and excited about the possibilities. My gut reaction is negative, which is probably why I can come up with a longer list of negatives for examples! I feel a tightening in my stomach when I think about “going on a diet”. I immediately have thoughts about the foods I can’t have, I feel restricted, and I think about when the diet will be over.

Have you considered another option to reach your weight loss or other health goals besides dieting? Here’s what I want you to consider now and in the days to come. Do you have to go on a diet to meet your goals? Instead, could you focus on healthy living and making healthy choices. Generally the word diet implies a short term approach and gives short term results. If you like statistics, statistics show 95% of people who lose weight on a diet gain it back. That’s not very encouraging. If you make a commitment to healthy living or healthy choices you shift to a long term mindset. A type of thinking that supports small changes over time that lead to permanent results.

Take some time and explore your reaction to the two statements:

“I’m making healthy choices.”

Versus

“I’m starting a diet.”

Which has a more positive feel for you?

If this isn’t something you’ve considered before, it’s simply a shift in thinking I’d like you explore. See if you need to adjust your mindset.

2. All or Nothing Approach

Okay, let’s move on to the second issue I want you to consider – Does if have to be an “All or Nothing Approach”?

Do you have to change all your bad habits at once to be successful?

For example, going on a raw food diet is probably a drastic change for most of us. (FYI – I’m in no way recommending a raw food diet, simply an example.) Is that the type of approach you need or would you be more successful targeting one or two not so healthy habits to change at a time? Once you’ve successful changed those habits, you move on to new ones.

“Strict diets” and “all or nothing approaches” generally fail. It is unrealistic to expect yourself to stick with a strict diet plan forever. Many people are gung ho at the beginning of a diet, after a week or two they start to slack off and “cheat” on the diet. Feelings of guilt and failure come in and thoughts of “well I’ve already blown today, I’ll start fresh tomorrow”, and then the gradual plummet back to old unhealthy habits.

So, I encourage you to consider a more open approach to achieving your health or weight loss goals. Does it have to be all or nothing?

Receive nutrition coaching from dietitian Lisa Nelson, as well as heart health and weight loss tips when you sign up for The Heart of Health. Subscribers receive the free bonus report “Stop Wasting Money – Take Control of Your Health”.

All the best,
Lisa Nelson RD

The largest ever controlled trial of weight loss plans found when it comes to weight loss, the bottom line always comes down to calories.

The study was completed by researchers at Harvard and Pennington Biomedical Research Center in Louisiana. Researchers evaluated the results of four different diets providing different levels of fat, carbohydrates, and protein, including a diet similar to the low fat Ornish diet and high protein/low carb Atkins plan. The dieters were encouraged to reduce caloric intake 750 calorie, exercise 90 minutes/week, and keep a food journal.

Weight loss results ranged from a 50 pound loss to a 5 pound gain. The bottom line was reducing caloric intake and sticking with the weight loss plan. Whether the diet was low fat or high protein or whatever, did not have an have an influence.

So, if you want to lose weight you need to find a plan you can stick with for the long term. If you’ve been following my posts, you know I’m “pro” making healthy lifestyle changes and “anti” dieting. I’d love to help you by evaluating your current dietary habits and providing a customized weight loss plan you can move through step by step to achieve your weight loss goals. Learn more here – Customized Weight Loss Plan.

All the best,
Lisa Nelson RD
Top 5 Key Strategies to Lose Weight Permanently

Let’s do a quick review. Step 1 of a diet to lower LDL cholesterol is to reduce saturated fat intake, step 2 increase soluble fiber, and step 3 increase plant sterol intake. The fourth step does not involve diet, but is an important part of maintaining a low LDL cholesterol level.

Here is the fourth of four options for lowering LDL cholesterol:

Physical Activity
Inactivity can cause higher cholesterol levels. Increase physical activity to increase HDL, lower LDL, and lower triglyceride levels. Check with your physician before starting an exercise program if you’re not currently active.

Lower LDL Cholesterol Diet – Step 1
Lower LDL Cholesterol Diet – Step 2
Lower LDL Cholesterol Diet – Step 3

Receive a step by step plan to promote heart health with a Mini Diet Makeover. As a special New Year’s bonus you’ll receive a complimentary copy of the Calorie Counter for Dummies. Learn more here – http://www.lisanelsonrd.com/minidietmakeover.html

All the best,
Lisa Nelson RD
How to Lower Cholesterol in 8 Simple Steps

All right, in steps 1 and 2 we covered saturated fat to lower LDL cholesterol and increasing soluble fiber to lower LDL cholesterol. Now, let’s cover plant sterols.

Here is the third of four options for lower LDL cholesterol diet:

Plant Sterols

Eat plant sterols everyday. Eating 2 grams of plant sterols each day will on average reduce your LDL cholesterol 10%.

Plant sterols occur naturally in foods at low levels, so some foods have been fortified. Here is the amount of plant sterols in some foods:

Avocados, 1 small 0.13 grams
Corn Oil, 1 tablespoon 0.13 grams
Sunflower Seeds, 1/4 cup 0.19 grams
Oat Bar with plant sterols, 1 bar 0.4 grams
Orange Juice with plant sterols 1.0 gram
Vegetable oil spread with plant sterols, 1 tablespoon 1.0 gram

Benecol is also an option to boost plant sterol intake.

Lower LDL Cholesterol Diet – Step 4

All the best,
Lisa Nelson RD
How to Lower Cholesterol in 8 Simple Steps

As we covered in Lower LDL Cholesterol Diet – Step 1, LDL (bad) cholesterol levels should be less than 130 mg/dl and ideally less than 100 mg/dl.

Here is the second of four options for lower LDL cholesterol diet:

Soluble Fiber

Increase dietary fiber, especially soluble fiber. Eat 25-35 grams of fiber daily and of this at least 15 grams should be soluble fiber. Research has shown that for every 1-2 grams of daily soluble fiber intake, LDL (bad) cholesterol is lowered 1%.

Sources of soluble fiber include:
Oat and oat bran
Legumes (dried beans and peas)
Nuts
Barley, rye
Flaxseed
Fruits (i.e. oranges, apples, prunes, plums, berries)
Vegetables (i.e. carrots, broccoli, potatoes, sweet potatoes, onions)
Psyllium husk

Learn more here about a high fiber diet plan to lower cholesterol here.

Lower LDL Cholesterol Diet – Step 3

All the best,
Lisa Nelson RD
How to Lower Cholesterol in 8 Simple Steps