Is the deck stacked against you when it comes to genetics and heart disease? If so, I’m right there with you. However, this isn’t a pass to just say “oh well, nothing you can do about it” and proceed to live an unhealthy lifestyle.

Heart disease and heart attacks are for the most part preventable. Deaths due to coronary heart disease have significantly decreased since 1980.

Here are 5 steps you can take right now to beat the odds:

1. Know your numbers

   Go to the free health screenings to have your cholesterol and blood pressure checked. Discuss with your doctor to determine how often more in depth lab work should be completed. Ignorance is not going to help you.

   For cholesterol, the American Heart Association provides the following recommendations:
   Continue reading ‘Reduce Your Heart Attack Risk’ »

Sleep apnea is a sleep disorder where there are abnormal stops (interruptions) in breathing or abnormally low breathing during sleep. Each stop (or pause) in breathing is called an apnea. This apnea can last anywhere from a few seconds to minutes and can occur repeatedly throughout the night.

Sleep apnea results in excessive daytime tiredness, impaired alertness, slower reaction time, vision problems, and behavioral effects (i.e. moodiness, belligerence, decreased attentiveness).

Increased Risk for Sleep Apnea

Here are a few characteristics that put you at increased risk of developing obstructive sleep apnea:

Excess weight – Excess fat deposits around the upper airway can obstruct breathing.

Large neck circumference – A neck circumference above 17 inches is linked to increased risk because the thicker neck may narrow the airway.
Continue reading ‘Treat Sleep Apnea to Reduce Heart Disease Risk’ »

I struggle to not overindulge during the holidays. I find the weeks following Christmas it is difficult to get back into my routine of healthy meals. . . well, the healthy meals aren’t so difficult, but eliminating unnecessary snacks is. I know I’m not alone in this struggle.

Why does holiday overeating make it hard to return to normal eating habits?

1 – Stomach is physically larger – Overeating causes the stomach to become enlarged and it can take more food to provide the same feeling of satisfaction.

2 – Lack of sleep – This is probably the biggest culprit for me. I do not usually get good nights sleep during the holidays as we travel between families. A lack of sleep leads to elevated levels of the hormone ghrelin which causes you to feel hungry.

So, what can you do to recover from holiday overeating?
Continue reading ‘Tips to Recover from Holiday Overeating’ »

Hitting weight loss plateaus are a part of the weight loss journey. Don’t let them discourage you!

Here are four areas to begin evaluating first so you can overcome this hurdle and continue losing weight:

1. Too few calories

Continue reading ‘4 Steps to Overcome a Weight Loss Plateau’ »

An individual recently submitted the following question at the Vital Health Zone:

I am 47 years old, I weigh 75 kg. I take Breakfast-oatmeal Lunch- 3 chappathis, Dinner-2 chappathi or cornflakes. Small meal 1 apple, 1 piece papaya, and some biscuits. I go for 1 hr morning brisk walk, and do half an hour exercises. But i have not reduced. For my age and ht I should be 55kg. What should I do?

Here’s the answer I provided:

Continue reading ‘Weight Loss Plateau – Steps to Break Through’ »

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’ »

Here are four additional tips to decrease the impact of stress and elevated cortisol levels on your weight.

1. Don’t fight the cravings.

If you need something sweet it’s okay to satisfy your sweet tooth – in moderation. It’ll cut off your elevated cortisol levels response before things get out of control.

2. Limit caffeine.

The combination of caffeine and stress raises cortisol levels.

3. As always, don’t skip breakfast!

Being deficient in certain vitamins, such as B vitamins, vitamin C, calcium, and magnesium causes your body stress and boosts cortisol levels, along with food cravings. Breakfast is a great quick and easy way to add these nutrients to your diet everyday. Some yogurt with fresh strawberries provides vitamin C, calcium, and magnesium. Add whole grain toast with peanut butter and you’ve boosted you B vitamin intake. As an additional bonus the healthy fatty acids in peanut butter slow the production of stress hormones.

4. Get enough sleep.

Sleep and stress – Adequate sleep is the most effective way to cut stress. Getting an average of 6 ½ hours of sleep nightly may increase cortisol, appetite, and weight gain. Ideally shoot for 7-9 hours of sleep. It only takes a few nights of good sleep to balance yourself back out.

To learn more about the impact of stress and cortisol on your weight, I recommend reviewing the article How Stress and Cortisol Affect Weight Loss. I’d love to help you lose weight and keep it off – permanently! Check out the programs available to help you at http://www.weightlosswithlisa.com.

All the best,
Lisa Nelson RD
The Best Way to Lose Weight

Have you heard the news? Turkey is not to blame for the post-meal Thanksgiving naps. It’s been well-known for years that turkey contains tryptophan. Tryptophan is a precursor of serotonin, the neurotransmitter than regulates sleep.

However, tryptophan makes up 1% of the protein in turkey. One percent is the typical content of meat and actually half the tryptophan content of milk (2.34%).

Instead of turkey being at the root of Thanksgiving Dad sleepiness, it’s the carbohydrates in all those side dishes – stuffing, mashed potatoes, etc. The extra carbohydrates boost insulin production. It’s speculated that this extra insulin may result in amino acids (excluding tryptophan) to be pulled into muscles for use, leaving a high level of tryptophan in the bloodstream, hence the need for a nap.

Have a great turkey day!

Lisa Nelson, RD
eNutritionServices

Have you heard the news? Turkey is not to blame for the post-meal Thanksgiving naps. It’s been well-known for years that turkey contains tryptophan. Tryptophan is a precursor of serotonin, the neurotransmitter than regulates sleep.

However, tryptophan makes up 1% of the protein in turkey. One percent is the typical content of meat and actually half the tryptophan content of milk (2.34%).

Instead of turkey being at the root of Thanksgiving Dad sleepiness, it’s the carbohydrates in all those side dishes – stuffing, mashed potatoes, etc. The extra carbohydrates boost insulin production. It’s speculated that this extra insulin may result in amino acids (excluding tryptophan) to be pulled into muscles for use, leaving a high level of tryptophan in the bloodstream, hence the need for a nap.

Have a great turkey day!
Lisa Nelson, RD
Be Heart Healthy and Lose Weight