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

New Year’s is just around the corner and you know what that means. . .New Year’s Resolutions! Every year you set a goal to make a change for the better. This should be a time of great excitement; however, you may be approaching it with a sense of dread instead. Will you achieve your goal? Or will it end up being another resolution that falls to the wayside?

The statistics are not very encouraging. Most people give up on their New Year resolutions within three weeks. According to one discouraging study, only 8% of American’s actually achieve their New Year resolutions!

How will you keep yourself motivated and make this the year you achieve your goals?

Here are five tips to stay motivated:

1. Set realistic goals.

Set a goal you know you can achieve. If you are currently inactive, it’s unrealistic to set a goal to run 5 miles three times a week. Instead, set a goal you can achieve, such as “I will walk 30 minutes 3 days a week.” Realistic goals can be motivating because once you achieve your goal you can set a new one! This allows you to “see” the progress you’re making. Which brings us to the next important strategy. . .

2. Set measurable goals.

Measurable goals make it possible to track your progress. For example, instead of setting the goal “I will eat out less this year” change it to “I will eat out no more than once a week this year”. By setting measurable goals you can easily track if you are sticking with your goals.

3. Write your goals down.

Writing down your goals makes them “real” versus keeping a mental list. Post your resolution where you will see it everyday as a reminder and added motivation.

4. Tell a friend.

Share your goals with others. This provides a sense of accountability. It’s much easier to let yourself down, but when you’ve shared your plan with someone else, there’s often an increased desire to succeed.

5. Reward Yourself!

When you achieve a goal, reward yourself. It’s important to recognize your accomplishments and treat yourself. Just make sure your treat is in line with your goal. If you want to lose weight, this isn’t the time to treat yourself to an ice cream sundae. Consider other small rewards you’d enjoy, such as a good book, new music CD, or new pair of shoes.

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

I’ve been working with a retired gentleman the past few months and he’s been making fantastic progress to lose weight; however, this past week we focused on his fiber intake and learned his intake was much too low. He averaged around 15-20 grams of fiber daily. You should consume 25-35 grams of fiber everyday.

Eating a high fiber diet plan promotes weight loss by stabilizing blood sugars and increasing satiety (i.e. your sense of fullness). Fiber can actually act as a natural appetite suppressant. In addition to promoting weight loss, a diet high in fiber supports a lower LDL cholesterol/cholesterol levels, blood sugar control, promotes digestive health, and has the potential to decrease risk of colorectal cancer (studies are showing mixed results so far).

So, for your weight loss success and overall heart health, let’s take a moment and evaluate the fiber content of your food choices.

To determine your typical daily fiber intake grab a piece of paper and write down what you typically have for breakfast, lunch, dinner, and any snacks in between. If you’ve been keeping a food journal, simply grab your journal and look at yesterday.

Let’s use the following day as an example:

Breakfast:
2 cups of Cheerios with skim milk
6 oz. OJ

Morning Snack:
6 oz. Yogurt

Lunch:
Grilled cheese sandwich on white bread
1 cup tomato soup

Afternoon Snack:
¼ cup Walnuts and Dried Fruit

Evening Meal:
3 oz. Baked Turkey Breast
½ cup baked potato
½ cup broccoli and cauliflower

Now, you’ll have to be in your kitchen, so you can look at the food label of different foods to add up your fiber intake. For example, Cheerios provides 3 grams of fiber per cup, so fiber intake at breakfast was 6 grams (2 cups x 3 grams) since OJ and skim milk provide 0 grams of fiber. Do this for all your foods and add up the total.

In this example, total fiber intake is around 16 grams, which is low. If your fiber intake is also below 25-35 grams, look for ways to boost your fiber intake. Using the above example, you could swap out the OJ for a piece of whole fruit to add ~4 grams of fiber, sprinkle 1 Tbsp of ground flaxseed on the yogurt to add 2 grams of fiber, select whole grain bread that provides 5 grams of more fiber per slice, swap the baked potato for a baked sweet potato, and increase your broccoli and cauliflower serving to 1 cup with your evening meal. These changes would increase total fiber intake to around 34 grams.

Now, something important worth mentioning! If you currently consume a low fiber diet, making a sudden drastic increase can result in unpleasant side effects (i.e. gas and diarrhea). Increase your fiber intake gradually to avoid side effects.

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

The holidays can be a big hurdle in a weight loss/health plan. Holidays don’t mean you can’t enjoy the good food and desserts.

Here are 5 tips for a healthier holiday:

1. Plan Ahead – It will help if you have a plan in place ahead of time. Decide if you are going to have seconds in advance and what you are going to have seconds of. For example, mashed potatoes and gravy can be loaded with calories and fat, so opt for seconds of a healthier salad or other side dish. Be sure to plan out the desserts, too. If pecan pie is a weakness, put in place a realistic plan. One slice and a cookie. . .?
2. Low Calorie Snacks – While you are visiting and waiting for the main meal to be served, snack wisely. Select low calorie veggies to much on versus fatty appetizers. “Save” your calories for the meal.
3. Socialize – Take the time during your holiday meal to catch up with family and friends. This will slow down how quickly you eat and are running back for seconds. You may find that you’re full and not need that second helping!
4. Watch the Liquid Calories – A glass of wine can add 120 calories and egg nog 340! Do you really need a second glass?
5. Prepare a Healthier Dish – Is your holiday gathering a potluck? If so, prepare a healthy alternative you like.

These are just a few steps you take to prevent holiday weight gain. Join dietitians Ursula Ridens RD and Lisa Nelson RD for the free teleclass “10 Secrets to Survive the Holidays Without Gaining Weight”. You’ll learn more about steps you can take to stop holiday weight gain and have your specific questions answered. Go to http://www.lisanelsonrd.com/newu/holidaycall.html to sign up!

If you are trying to lose weight or maintain your weight restaurants can be a challenge due to the calorie rich menu items. Here are 5 tips to help you:

1. Stop a bad cycle. Just because you dine out on night does not mean you’re healthy intentions are permanently ruined. Start the next day fresh with a heart healthy breakfast.

2. Maintain your social schedule, but actually eat out less. You can still attend social events, but eat a healthy meal at home first and then snack lightly at your social event.

3. Be specific about your order. Don’t be afraid to alter the menu item to fit your needs, such as requesting salad dressing on the side or replacing fries with mixed vegetables.

4. Don’t eat out when you’re starving. Same tip as when grocery shopping – never shop when hungry! In both instances you are much more likely to make poor choices. Snack on something light before an evening out.

5. Put temptation out of reach. If the group you are with orders chips and salsa as an appetizer or a basket of bread is places on the table, put a reasonable amount on your plate and then move it out of reach.

All the best,
Lisa Nelson RD
Top 5 Key Strategies to Lose Weight Permanently
http://www.weightlosswithlisa.com

It gets very old day after day having to worry about what you’re going to eat for three meals each day and snacks. Throw in changed plans and crazy schedules and the fast food lane is suddenly looking more and more appetizing.

A simple way to make the burden of meal preparation much easier is to plan ahead. Planning a menu does not have to be complicated, it simply requires investing a little time each week to plan ahead.
There are many benefits to planning your meals.

A meal plan saves you money. Having a plan will reduce unexpected trips to the grocery store and impulse purchases. You can also work leftovers into your plan to reduce wasted food.

A meal plan saves you time. By planning ahead you’ll have the ingredients you need on hand versus last minute stops at the grocery store, trips to the neighbors, or searches to the bottom of your freezer.

A meal plan promotes weight loss. By having a plan in place you decrease the stress of thinking about what you’re going to eat everyday. You’re less likely to “cheat” and grab a treat from the vending machine because you planned ahead and have a healthy snack of nuts and dried fruit on hand. You’re less likely to opt for the drive thru because you have everything you need for supper at home and ready to go.

All you need to do is pick one day each week to outline your meals/snacks for the week to come. Make sure you have the ingredients you need on hand. Use your menu plan to create your grocery shopping list and stock your fridge/cupboards with the ingredients you’ll need for the week.

All the best,
Lisa Nelson RD
1-A-Week Weight Loss Tips

Do you get enough sleep? 7-9 hours each night? If you are struggling to lose weight, adequate sleep is essential.

Sleep deprivation affects the balance of two hormones that regulate appetite and satiety – leptin and ghrelin. Leptin is produced by fat cells and signals the brain when you are full. Ghrelin is produced by stomach cells and signals the brain when you are hungry and should eat. Studies show when you are sleep deprived, leptin levels decrease and ghrelin levels increase. This causes you to feel the urge to eat more when you do not get enough sleep.

Here are five tips to help you get a good nights sleep:

1. Exercise regularly.

Being regularly active during the day makes falling asleep easier. As little as 20-30 minutes of activity helps. Don’t exercise too late, which can actually stimulate the body and make sleep more difficult.

2. Avoid alcohol, caffeine, and tobacco.

Alcohol makes falling asleep easier, but reduces the quality of sleep you receive. Caffeine can still interfere with sleep up to 10-12 hours after consuming it. Nicotine found in tobacco acts as a stimulant which may disrupt sleep.

3. Select bedtime snacks that promote sleep.

A light snack before bed may promote better sleep, especially if it contains the amino acid tryptophan, calcium, and carbohydrates. Some good bedtime snacks include:

Warm milk with half a peanut butter sandwich
Low fat yogurt with granola
Hot chamomile tea with a piece of fruit

4. Avoid a large meal or too much liquid close to bedtime.

Consuming a large meal before bed can make sleep difficult due to the bodies focus on digestion. Too much liquid before bed can cause you to wake for frequent bathroom trips.

5. Keep a regular bedtime schedule.

This is one of the most important habits you can maintain to achieve adequate sleep. Go to bed and wake up at the same time each day, including weekends. This will make it easier to fall asleep and improve your overall quality of sleep.

What is one thing you can do this week to get more sleep?

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

If you’ve been following along, here is the fourth and final member to put together your best weight loss plan and complete your team. We’ve already covered:

1. Doctor
2. Nutritionist
3. Personal Trainer

Successfully losing weight and maintaining the weight loss requires several different factors all working together. Get a team of experts behind you to successfully to achieve the long-term weight loss you desire.

Support Group

One of those factors is a strong support system to encourage and support you as you work towards your goal. Losing weight doesn’t have to be tackled by yourself and you drastically increase your rate of success by surrounding yourself with individuals supporting you, such as what you receive from the NewU group dietitians and members. Changing your habits, such as cutting back on portion sizes, selecting healthier options, making time to workout by yourself can lead to feelings of loneliness and possibly after time depression. And where does depression lead? That’s right, to some good ole comfort foods that are usually not the best choices to go overboard on if you want to lose weight! Participating in a support group is critical to overcoming the challenges everyone faces on the road to weight loss.

Family and friends are not always the best option for support. Usually because they’ve been apart of your unhealthy lifestyle and they may unconsciously sabotage your efforts, such as inviting you out for drinks or dinner. You find yourself being “different” than the group, which can be difficult. Not that you’re going to cut off your current family and friends, just know they can present an unexpected obstacle. You can persuade your friends to join you by explaining why and what you’re doing and ask them to be supportive and finding alternative activities you can do together, such as instead of dinner meeting at the park for a walk.

Also, remember your family and friends will have their own opinion about what you should and shouldn’t be doing when it comes to weight loss. Not necessarily the best source for nutrition and fitness advice, which is why you want all your necessary weight loss team players in place!

Best Weight Loss Plan:

Team Member #1
Team Member #2
Team Member #3

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