If you are overweight or obese it’s necessary to make diet and lifestyle changes to lose weight and reduce your health risks. However, this means changing your habits.

If you typically grab fast food for lunch are you willing to switch and start packing a well balanced lunch instead?

If you include very little physical activity in your daily routine are you willing to shift your priorities to fit in physical activity?

Just how great is your desire to lose weight? Is it enough to change your habits?

Continue reading ‘5 Stages of Change – Where do you fall?’ »

If you’ve ever tried to make a diet or lifestyle change you know it’s not an easy process. You need a compelling reason to keep moving forward.

What is your compelling reason?

There are two different types of motivators – intrinsic and extrinsic.

Intrinsic motivation is when you are motivated by internal factors. This form of motivation drives you to take action for the fun of it or just because you know it’s good for you and the right thing to do. Intrinsic motivation means you do something because of the satisfaction you feel from completing a task. Hobbies are usually motivated by intrinsic factors.

Extrinsic motivation is when you are spurred to change your habits due to external forces, such as wanting to lose weight or lower your cholesterol for your family so they worry less. Another form of extrinsic motivation may be tangible rewards you give yourself for achieving a goal. The Biggest Loser provides a great example of external motivation – lose the greatest percent body weight and win $’s. Other forms of rewards you can use for extrinsic motivation may include new clothes or a new CD/book when a goal is accomplished.

Typically, intrinsic motivators tend to keep you going in the long run, but using both forms of motivation can be essential to your success. Extrinsic motivators may keep you moving forward in the short term, while intrinsic motivators are the reason you stick with it long term.

Take a step back from the craziness of everyday life and really look at the “why” behind your desire to start walking in the evenings or your goal of packing a lunch instead of eating out.

Ask yourself . . .

Have you taken action and started to move forward towards your goal? Are you just thinking about it? What type of reward could you put in place to spur you on from an external point of view? What reminder could you put in place to keep you moving forward internally?

Here’s a quick example for someone trying to lose weight:

Goal: Walk after supper for at least 20 minutes 5 nights a week.
Extrinsic Motivator: Achieve walking goal for 2 weeks and reward yourself with a new book.
Intrinsic Motivator: Place picture of yourself from 10 years ago (when you were at your ideal body weight) on the refrigerator door as a constant reminder of how great you’ll feel once you reach your goal weight.

All the best,
Lisa Nelson RD
Heart Health Made Easy

The second Nurses Health Study has identified six dietary habits that reduce high blood pressure in women by almost 80%.

The Nurses Health Study includes 83,882 adult women between the ages of 27 to 44 years-old. Researchers analyzed data to determine if there was a connection between a healthy lifestyle and high blood pressure prevention.

Here are the six diet and lifestyle factors researchers identified to decrease high blood pressure risk in women.

Continue reading ‘6 Habits to Lower High Blood Pressure’ »

The U.S. Center for Disease Control has identified four lifestyle factors that can drastically reduce your risk of chronic disease, such as diabetes, heart disease, and cancer.

1. Do not smoke – ever.
2. Eat a diet high in fruits, vegetables, whole grains, and low in meat.
3. Exercise a minimum of 30 minutes everyday.
4. Keep your BMI less than 30.

These four factors were used to analyze a little over 23,000 Germans between the ages of 35 and 65. Only 9% met and maintained all 4 factors, but this 9% was 78% less likely to develop a chronic disease.

February is American Heart Month. In recognition of American Heart Month you can access Heart Health Made Easy at a 25% savings. Learn more about this take action guide to lower cholesterol and blood pressure at http://www.hearthealthmadeeasy.com.

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

The Consumer Spending Behavior Study conducted September 2008 reported some interesting statistics:

• 43% were eating out less often than they used to.
• 39% were eating at less expensive restaurants.
• 35% had started packing a lunch for work.
• 35% were eating at fast-food restaurants less often.
• 32% had started using coupons.
• 32% had started eating more leftovers.
• 32% were buying more store-label groceries instead of name brands.
• 30% were ordering less food when they went out to eat.
• 22% were drinking tap water instead of soda and noncarbonated drinks.
• Less than 10% had switched to a less expensive brand of alcohol or beer.

Have you changed your eating habits?

February is American Heart Month. In recognition of American Heart Month you can access Heart Health Made Easy at a 25% savings. Learn more about this take action guide to lower cholesterol and blood pressure at http://www.hearthealthmadeeasy.com.

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

When you are trying to shed extra pounds I do not recommend you rely on willpower alone. Clear out the unhealthy foods that weaken your resolve to be heart healthy and lose weight out of your cupboards. Once you have established good habits and can “trust yourself” to enjoy the occasional goodie in moderation, bring a few treats back into your home. Until then, removing temptation is the better route to success!

All the best,
Lisa Nelson, RD, LN
Lose Weight the Healthy Way