Lower CholesterolReduce Heart Disease with Glucomannan
Have you heard of glucomannan? Glucomannan is a type of soluble fiber. Research has shown that for every 1-2 grams of daily soluble fiber intake, LDL (bad) cholesterol is lowered 1%.
What is glucomannan?
Glucomannan is a soluble fiber derived from the root of the konjac plant. It’s sold as a supplement and used as a thickener in some foods.
Eight steps to lower your cholesterol
All the best,
Lisa Nelson, RD
Lower Blood PressureLower Blood Pressure for Mothers
A recent study examined the long-term effects of pregnancy on blood pressure. Over 2300 women between the ages of 18-30 years-old were tested pre-pregnancy and then periodically between 2-20 years post-pregnancy.
Continue readingLose WeightTechnology to Reduce Childhood Obesity
The Journal of Nutrition Education and Behavior published a study last month (Nov. 2008) to determine the effectiveness of text messaging versus traditional paper diaries in children 5-13 years-old. The study found greater compliance (28% attrition) with follow-up when children used text messaging versus paper diaries (61% attrition).
I am all for using the cell phones and other “gadgets” young children run around with these days as a tool to reduce the growing childhood obesity epidemic!
Tired of changes that don't last?
All the best,
Lisa Nelson, RD
Lower CholesterolReduce Brain Damage by Eating Fish
If you eat fish three or more times a week, studies find your risk of developing dementia and stroke to be reduced.
The Cardiovascular Health Study examined over 3600 participants over the age of 65. The study focused on “silent brain death”. Silent brain death occurs when small areas within the brain die due to lack of oxygen, but the individual shows no symptoms of this occurring. Individuals who eat fish regularly had a 26% reduction in silent brain death.
The protective benefit may be related to omega 3 fatty acids, specifically DHA and EPA. The results were seen when fish rich in omega 3 fatty acids, such as tuna and salmon. There was no positive benefit from eating fried fish, such as fish sticks made from fish low in omega 3’s.
On the plus side for those who dislike fish or won’t prepare it three times a week. Eating fish once a week reduced silent brain death 7%. Also, using a supplement to increase omega 3 fatty acids in your diet is an option.
Be sure to discuss all supplements with your MD!
All the best,
Lisa Nelson, RD
eNutritionServices
Heart HealthIt’s not the turkey’s fault!
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 that 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 Day 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) being pulled into muscles for use, leaving a high level of tryptophan in the bloodstream, hence the need for a nap.
Tired of changes that don't last?
All the best,
Lisa Nelson, RD
Lose WeightBe Heart Healthy – Switch to diet soda.
Do you drink a couple cans of regular soda each day? If so, consider making the switch to diet. Switching from 24 oz (two cans) of regular soda each day to diet soda will save you 280 calories/day and 78 grams of sugar! This change promotes weight loss (~1/2 pound/week) and triglyceride control.
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