A study conducted in the Netherlands found some obese individuals to not be at increased risk for heart disease due to their weight. I’m going to share what they learned because I don’t want you to start seeing headlines saying you can be fat and still be fit and start thinking it’s okay to remain a couch potato.

The Study

Dutch researchers identified a subset of 1,325 obese individuals, between the ages of 28 to 75 years-old, from the 8,356 participants in the Dutch Prevention of Renal and Vascular Endstage Disease study. Out of the 1,325 obese individuals only 90 were determined to be “metabolically healthy”.

Metabolically healthy means the participants did not have risk factors for diabetes and heart disease, such as high cholesterol, high blood pressure, dyslipidemia, or the use of cholesterol lowering medication. The Dutch study found only 6.8 percent of obese individuals in a larger population are metabolically healthy.

The Results

Continue reading ‘Can You Be Fat and Fit?’ »

I’m thrilled to announce the kick off of the inaugural teleseminar intensive – Conversations with the Masters of Healing – starting next month!

Conversations with the Masters of Healing is a rare opportunity for you to listen, learn, change your life, and speak to the most incredible practitioners of healthcare and healing. To register click here.

This complimentary Program will run from July 13 to August 3rd, 2010 and includes an absolutely INCREDIBLE line-up of the top names in prevention and wellness . . .

Continue reading ‘Conversations with the Masters of Healing – FREE Teleseminar Intensive’ »

Having you been during endless cardio workouts and still struggling to lose weight?

Next week JJ Virgin will be going into detail on 5 simple steps you can put into action NOW to have the body, energy, and confidence for this summer and beyond!

Here’s a little of what she’ll be covering . . .

1. Burst to Blast Fat
2. Eating by the Plate
3. How to create your metabolic SPANX
4. What to look for in meal replacement shakes
5. How sleep impacts weight loss

Continue reading ‘Top 5 Tips to Burn More Fat from Celebrity Nutrition & Fitness Expert JJ Virgin’ »

To achieve health benefits, it is recommended that we include 30 minutes of moderate intensity activity 5 days each week. Well, what exactly is considered moderate intensity?

San Diego State University recently studied the effect of different exercise intensity levels to determine how fast someone needs to walk to be exercising at a moderate intensity level. Researchers monitored cardiac exertion of walking at different rates in 97 healthy adults on a treadmill. It was determined that a moderate intensity level is equal to 3 METs, which is a measurement of the bodies oxygen needs. This converted to 92-102 steps per minute for men and 91-115 steps per minute for women.

By grabbing a pedometer and watch on your next walk, you can check to see if you are hitting the goal of ~100 steps per minute to reap the health benefits. And if not, you’ll know you need to increase your speed!

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

Right now there are a number of federal rules that limit what employers and insurers can do to encourage and reward healthy behavior, such as being physically active, losing weight, and smoking cessation.

President Obama has outlined 8 principles for health legislation that will make it easier for employers to provide worksite wellness and prevention programs, such as tax credits and other subsidies. The goals of worksite wellness programs would be to promote heart health, decrease obesity, manage diabetes, and other chronic health conditions.

Some proposals provide periodic screenings for health problems and others include counseling focused on healthier lifestyles. By becoming healthier, employees will reduce health care costs and productivity increases. Rewards for achieving a healthier lifestyle may include financial incentives, such as gift certificates and cash rewards. Some insurers already reward employees with lower health insurance premiums.

Of course, there’s always going to be the “other side of the coin” as some criticize the plan, saying employers will be prying too much into employee’s personal lives.

What do you think? Would a good worksite wellness program influence you to take action to live a healthier life?

One option to achieve a healthy worksite is by incorporating the Worksite Wellness Programs available to you.

All the best,
Lisa Nelson RD

I enjoy the show The Biggest Loser. On one of the episodes this season they had an individual from Prevention magazine share some tips based on the “Flat Belly” diet. I was very excited because it sounded like a link had been found between the Mediterranean diet and reduced abdominal obesity. Hence, the reason for this article!

The Mediterranean diet contains an increased level of monounsaturated fat compared to the typical American diet. Monounsaturated fat is a type of heart healthy unsaturated fat. One of the best monounsaturated fat sources is olive oil. I went to work researching to find scientific evidence to support a link between a diet high in monounsaturated fat and reduced belly fat.

Here’s the main study supporting the connection between decreased abdominal obesity and monounsaturated fats.

Study: Published in the Diabetes Care back in 2007 by J.A. Paniagua, MD, PHD, A. Gallego de la Sacristana, MD, I. Romero, PHD, A. Vidal-Puig, MD, PHD, J.M. Latre, MD, PHD, E. Sanchez, MD, P. Perez-Martinez, MD, PHD, J. Lopez-Miranda, MD, PHD and F. Perez-Jimenez, MD, PHD

Monounsaturated Fat-Rich Diet Prevents Central Body Fat Distribution and Decreases Postprandial Adiponectin Expression Induced by a Carbohydrate-Rich Diet in Insulin-Resistant Subjects

The purpose of this study was to show that central obesity is linked with insulin resistance (when the body does not respond normally to insulin) and studied the effect of three different diets with the same level of calories on fat distribution, insulin sensitivity, and peripheral adiponectin (fat hormone) gene expression. The study included 11 individuals that were considered insulin resistant. Everyone in the study spent 28 days on each of the following diets: 1. diet enriched in saturated fat, 2. diet rich in monounsaturated fat, 3. diet rich in carbohydrates.

The study found weight, body composition, and metabolism unchanged during all three diets. On a high carbohydrate diet, fat tended to be redistributed to the abdominal area versus the high fat diets.

There have been many studies conducted on this theory, but the results are all conflicting.

Expert Opinion

1. Not enough evidence to support a connection.

This was a fairly small study of only eleven individuals. A study on 62 women published in the Journal of Nutrition in 2004 did not find a link between a diet high in monounsaturated fat and changed body fat distribution. There needs to be more large scale studies that conclusively establish a link before we can jump on the bandwagon.

2. Follow a Mediterranean Diet anyway!

Whether or not a Mediterranean Diet targets belly fat or not, the benefits of this type of diet are well known when it comes to heart health and weight loss.

Those that follow a Mediterranean Diet have a reduced risk of developing heart disease and dying from a heart attack. Even those that have survived a heart attack and lived to adopt the Mediterranean Diet significantly reduce their risk of a second heart attack and other complications.

Also, those that follow the Mediterranean diet have increased satiety (feelings of fullness) due to the adequate fat and fiber content. This means a decreased urge to overeat which promotes weight loss.

Characteristics common to a Mediterranean Diet include:

Consume high intake of fruits and vegetables
Select whole grains
Consume healthy fats (canola and olive oil)
Eat nuts in moderation
Low red wine consumption
Limit eggs to less than 4 times per week
Consume little red meat
Eat fish regularly

If you adopt this style of eating now and some conclusive evidence comes out in the future supporting a link with decreased belly fat, it won’t matter. You’ll already be lean with a healthy heart!

Receive heart health and weight loss tips from dietitian Lisa Nelson when you subscribe to The Heart of Health ezine at http://www.lisanelsonrd.com/hearthealth.html. You can select from the free e-courses How to Lower Cholesterol in 8 Simple Steps or 7 Natural Ways to Lower Blood Pressure when you subscribe.

Special Report – Article Excerpt:

Stop Wasting Money – Take Control of Your Health

Ensure your success with lowering
cholesterol, controlling high blood pressure,
and weight loss by knowing how to achieve change.

Did you come across a treadmill for a great discount price and decide – I need to exercise more; I’m not going to find a better price, why not? So, you now have this piece of equipment in a corner of your living room or bedroom collecting dust or acting as an expensive clothes rack.

Why is it that your good intentions led no where? Sure, that first week or two you hopped on several times, but then your progress came to a screeching halt. Well, you may not have had everything in place to be successful.  You need to make sure all your “ducks are in a row” to ensure your success.  If you jump from Contemplation into Action you are skipping the critical Preparation phase. Huh? You will begin to understand what I mean as you read on.

For the purpose of this article, I will focus on the critical action step.  The goal I use is increasing physical activity. You can use the Stages of Change model to work on any area you are trying to change, such as eating habits to lose weight, lowering cholesterol levels, and/or controlling high blood pressure.

The Stages of Change model was first developed by psychologists James Prochaska and Carlo DiClemente in the late 1970’s. They focused on changing addictive behaviors, specifically smoking. The Stages of Change model identifies the phases we go through when we change our habits.  The five stages are called – 1. Pre-contemplation, 2. Contemplation, 3. Preparation, 4. Action and 5. Maintenance.  Tailoring your actions based on the stage you are in will propel you forward.

No need to waste time dwelling on the science behind the method.  Just know it has been proven a useful tool.  Now, let’s dive into how you can use it to your benefit. 

In this stage you are performing the behavior regularly, but for less than 6 months.  This means you have established a plan of action and have implemented that plan.  You are actively modifying your behaviors, experiences, and environment to overcome obstacles and achieve success.  The action phase is the most difficult and requires a considerable commitment of time and energy.  Change does not happen overnight.  It will take persistence for a new behavior to become an established habit.

The following four strategies are used to move through this stage of change:

Counter-conditioning

Substitute alternate positive behaviors for the negative behavior.  It can take up to 30 days for a new behavior to become a habit. Be aware of this and put safety guards in place.  Stick with your action plan and continue to replace old sedentary behaviors with new physically active ones. You may feel some loss.  You actually miss your old behaviors.  These behaviors are like old friends you felt comfortable with and change moves you out of your comfort zone.  Review your reasons for wanting to be physically active and the long-term benefits you will gain if you stick with your plan.

Reinforcement Management

Change the events that determine or sustain the problem behavior.  Reward yourself for achieving your goals, such as a new outfit, book, or running shoes.  Recognize your progress and reward yourself.  This will provide you with an incentive to stick with your new plan.

Helping Relationships

Turn to your support system.  Don’t get overconfident and think you do not need family and friends behind you.  Keep them in the loop with the progress you’ve made and identify new ways they can help you move towards your goals.  Now is a time to consider signing a “contract” with yourself to reinforce your commitment to change.  Have your family and friends be witnesses!

Stimulus Control

Be aware of triggers for reverting to your old habits. What safety mechanisms can you put in place to negate these triggers?  Start replacing old behavior triggers with something positive.  For example, place your goals where you will see them daily – like the refrigerator.  Keep gym shoes by the front door.  Create reminders at work, such as tennis shoes under your desk for a lunch time walk.  Always be on the lookout for stumbling blocks and be prepared to brainstorm ways to overcome the hurdles.

You are doing great!  Maintenance is just around the corner.

Bottom Line:

During the action phase, you make your goals a reality.  Now is not a time to get cocky.  Hurdles will frequently pop up and you need to be ready with strategies to overcome them.  You will have some bad weeks.  Step back, evaluate what is keeping you from regular activity, and figure out a solution.  It may take some trial and error before you find the right solution for you.  Now about that treadmill – you have it and it is dust-free!

Tackling change is hard and determining exactly what steps you need to take can be confusing.  By recognizing that change has identifiable steps and strategies, you can use this knowledge to move forward and achieve your goals!

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

I’m participating in a joint venture with hundreds of other businesses. We’ve teamed up to put all our free gifts in one location – Self Improvement Gifts. I wanted to share this site with you, because the gifts cover a wide variety of topics – inspirational, motivational, health, self-esteem, financial, success, law of attraction. . .the list goes on.

You have to “sign-up” to enter the website for the free gifts, but it’s a free to be a member.

If this interests you, check it out!

Self Improvement Gifts

All the best,
Lisa Nelson, RD, LN
eNutritionServices

I read some interesting research lately that I want to share related to chicken and blood pressure.

We know that blood pressure is a significant risk fact for heart disease and stroke. It’s estimated that around 1 billion people worldwide live with high blood pressure. Being able to control high blood pressure through food selection is very important.

The collagen in chicken is being researched for use as a blood pressure medication, with actions similar to ACE inhibitors (i.e. lisinopril). Japanese studies have found 4 proteins in the chicken that contain collagen with actions similar to the blood pressure medication when tested in rats.

Chicken legs and feet contain more collagen that chicken breast meat. FYI – The legs and feet are the yellow part of a chicken with a nail on the end. A “chicken collagen hydrolysate” was prepared in the study and fed to rats and the effects on blood pressure where examined. The rates showed a drop in blood pressure 4 hours after receive the mixture orally, with the lowest blood pressure reading after 8 hours. Long term studies showed improved blood pressure after one week of treatment, with a significant reduction after 2 weeks.

The study states that the “chicken collagen hydrolysate” mixture used in the study is composed of foods that can be easily added to a typical daily diet. For individuals with high blood pressure, increasing intake of these foods will promote a normal blood pressure. What I want to know – who is going to eat a chicken leg/foot? How do the researchers think that will become a normal part of the diet? My question wasn’t answered in the study results! I’m thinking it’ll be made into a food additive that will allow certain foods to be marketed as “functional” for blood pressure reduction, but we’ll have to wait and see.

The title of this post was just to catch your attention, I’m not recommending you eat more chicken soup to lower your blood pressure. Way too much sodium added to soup for it to be beneficial!
I’d love to have you as a reader for The Heart of Health ezine where I share regular heart health and weight loss tips.

All the best,
Lisa Nelson
Lower Blood Pressure Naturally

I have teamed up this month with Joy on the Job expert Doris Helge, Ph.D.  Part of living a healthy life is maintaining a balance between your work and your life.  When you don’t meet your needs, your work quality, your relationships and your health deteriorate.  Everyone loses when you fail to set healthy boundaries and practice the art of compassionate assertiveness so you can enjoy the work-life balance you deserve.

In this guest post from Doris, you’ll learn how to say “no thank you” to what you don’t want and “YES!” to what you do want.  Enjoy!  Lisa Nelson, RD, LN

Say “YES” to Work-Life Balance

by Doris Helge, Ph.D. © 2008

A client I’ll call Jenny called me in tears. “I have no work-life balance. The people I work with want everything instantly. My husband wants credit when he helps out with the kids . . . as if he isn’t also 50 percent responsible for them! To me, work-life balance isn’t a luxury. It’s essential. If I can’t get some quality time for myself, I’ll be no good to anyone at work or at home.”

Do you sometimes feel like a puppet whose strings are pulled up, down, right, and left at the same time? Ouch!

It’s time to set boundaries and practice the art of compassionate assertiveness. Then you can enjoy the work-life balance you deserve.

YOU ALREADY HAVE THE POWER TO DEVELOP WORK-LIFE BALANCE

No matter what you’ve been told, you are in charge of your own life. You are the only person who can say with conviction, “Wait a minute please. I’m busy right now. As soon as I finish doing ______, I will give you my full attention.”

You are the sole individual who can identify your needs and establish healthy boundaries. You are also the only person on this planet who can maintain your personal boundaries without feeling guilty.

That’s personal power! We’re all very powerful people with a vast array of capabilities. Some of us have forgotten how to be assertive about our own needs. You may think that only harms the person who doesn’t stand up for themselves. Unfortunately, that’s not true. When you don’t say “No” to what you know isn’t right for you, you set a powerful negative ripple effect in motion.

EVERYONE LOSES WHEN YOU GIVE AWAY YOUR INNATE POWER

If you don’t set and maintain personal boundaries, everyone around you suffers. In fact, a nasty chain effect rumbles forward like a runaway train. Because you resent the fact that your needs aren’t met, you radiate an energy of, “I’m a victim.” The people around you react in a variety of ways. Here are some examples.

• Some people will become defensive about their behavior. They may even feel manipulated. Neither reaction will help you resolve the core issue.
• When you play the role of victim, other people rush forward to play the role of bully. They act like wild animals stalking a wounded prey.
• Some people become angry or frustrated when you don’t feel strong enough to say “No thank you” regarding what you don’t want, in a kind assertive manner. They develop a negative opinion about your ability to perform well in the future.
• Some people gather around you and commiserate about your sad situation. You may temporarily feel validated when surrounded by supporters. However, these are dangerous cheerleaders because your circumstances don’t improve when you reinforce the belief, “I’m a victim.”
• If you play the role of martyr, other people will follow your example. Whether you like it or not, you are always a role model for someone.

This brings us back to your personal power. Look at your impact on the lives of other people in the above examples. Since you can affect the thoughts, emotions, and behaviors of the above people in such a significant way, how can you possibly feel like a victim of life?

TRANSFORM YOUR PAIN INTO POWER

Another choice is to set the intention of walking beyond your fear of change so you can become the confident, capable person you are destined to become. What’s the worst that can happen if you take a small step toward your true self?

Make a decision to enjoy the work-life balance you need and deserve today. Each time you say “No thank you” to what you don’t want, you send a clear signal to the universe saying, “YES!” to what you do want.

Visit http://www.FreeJoyOnTheJobEbooks.com and GET YOUR FREE EBOOKS: “Secrets of Happiness at Work,” “Employee Engagement Made Easy,” and “Get the Respect & Appreciation You Deserve Now.” Doris Helge, Ph.D., is 100% dedicated to empowering you to create more meaning, fun, and fulfillment at work. Dr. Doris is an executive coach & a corporate trainer for companies as large as Microsoft. Download sample chapters from Dr. Helge’s latest books, “Joy on the Job” & “Transforming Pain Into Power” at http://www.MoreJoyOnTheJob.com.