Heart HealthFood Cost – Should unhealthy foods be taxed?
How would you feel if the food cost of unhealthy foods increased?
For a study published in The Milbank Quarterly, researchers looked at price and energy/nutrient density of foods, food consumption, and price changes via tax or subsidy. It was found that raising the price of less healthy foods and lowering the price of healthy foods being linked to reduced body weight and decreased obesity. However, it should be noted that small price changes were not likely to result in substantial weight improvements.
So, would you be in favor of taxing less healthy food options and subsidizing healthy food costs to lower the price?
All the best,
Lisa Nelson RD
Heart Healthy Tips
Lower Cholesterol2009 Essential Wellness Telesummit – Be Happy, Healthy, and Wealthy
Liz Copeland has brought together leading international experts and authors in the fields of health, happiness, and life enrichment to bring you the 2009 Wellness Telesummit! Join us to learn about essential wellness!
Join Liz and three other experts for a FREE 4-day Telesummit to guide you to:
- forgiving the unforgiveable to gain perfect freedom
- shedding the inner and outer clutter – so you can have love, health and financial abundance
- be heart healthy and live long
- overcoming the number one diet-sabotage habit so you can be the shape of your dreams
Click here to register now, for FREE:
The Telesummit begins Monday, April 20, 2009.
All the best,
Lisa Nelson RD
Be Heart Healthy and Lose Weight
Lose WeightHeart Health and Weight Loss – How much fat do you need?
I want to talk about the fat in your diet. When it comes time to lose weight one of the first steps is to switch to a low fat diet. I want to caution you not to drop your fat intake too low. Yes, you need to watch the fat calories, but some fat is needed everyday for optimal health.
Fat is an essential component of a healthy diet providing energy and the fat soluble vitamins A, D, E, and K. Some types of fat even reduce your risk for certain chronic diseases, such as heart disease.
What’s important is the amount and type of fat. I recommend restricting fat intake to ~30% of your total daily calories. This would mean if you are consuming 1500 calories per day, 450 calories or 50 grams would come from fat sources.
Tired of changes that don't last?
Now, you need to make sure these fat sources are healthy. Here are examples of healthy fat sources to include in your diet in moderation:
- Olive oil
- Avocados
- Seeds
- Nuts
- Peanut butter
- Fish
Some fat in your diet actually promotes weight loss by helping you feel full longer, decreasing your likelihood to snack too much and overeat!
All the best,
Lisa Nelson, RD
Lower CholesterolHow to Lower Cholesterol: Step 2
In the last post I gave you the first step towards lowering cholesterol. Here is the second. Remember, by implementing these basic steps, you’re establishing a solid foundation that will support heart health and increase the effectiveness of medications and supplements.
Step 2: Adopt a heart healthy lifestyle.
This means eating a diet that supports heart health and including physical activity as part of your daily routine.
Here are some basic guidelines for a heart healthy diet to lower cholesterol:
- Saturated fat intake should be limited to less than 7% of your total daily calories.
- Daily trans fat intake should be less than 1% of your total calorie intake.
- Cholesterol should be limited to less than 300 mg/day.
- Eat 25-35 grams of dietary fiber. This needs to include an adequate intake of soluble fiber, which will promote lower LDL levels.
- Include sources rich in omega 3 fatty acids to your diet. Some benefits of omega 3 fatty acids include lower triglycerides, increased HDL cholesterol, and slower build-up of arterial plaque.
Eight steps to lower your cholesterol
Here are basic guidelines for physical activity to lower cholesterol.
- Include at least 150 minutes of physical activity each week.
This is the latest recommendation of The Health and Human Services Department. In order to see substantial health benefits, include at least 150 minutes, 2 ½ hours, of moderate-intensity activity each week. If time is a factor, you can see the same benefits by bumping up the intensity and being vigorously active 75 minutes (1 hr. 15 min.) each week.
By including regular physical activity you will raise HDL cholesterol and lower triglycerides.
Lower Cholesterol: Step 1
Lower Cholesterol: Step 3
All the best,
Lisa Nelson, RD
Lower CholesterolHow to Lower Cholesterol: Step 1
It’s often easier to turn to supplements or medications to lower cholesterol. However, the effectiveness of these treatments will not be as great if you do not have a solid foundation in place that supports heart health. Over the next few posts I’ll give you three basic steps you can implement now to promote lower cholesterol levels and reduce heart disease.
Step 1: Know and understand your cholesterol lab results.
A simple blood test will check your cholesterol levels. This test is also known as a lipid profile. You will learn your total cholesterol, LDL cholesterol, HDL cholesterol, and triglyceride levels. By knowing the “breakdown” of your lipid panel you (or your MD/dietitian) will be able to determine the best steps to take for results.
The American Heart Association Recommends that everyone over the age of 20 know their cholesterol levels.
Lower Cholesterol: Step 2
Lower Cholesterol: Step 3
All the best,
Lisa Nelson RD
Lose WeightLose Weight: Best Way to Lose Weight
If you are overweight and dealing with heart health concerns, you know weight loss with significantly improve your heart health. So, you need to find a way to successfully lose the weight and keep it off.
Here are tips for success:
Adequate Calories
Don’t cut your calories too low. Never go below 1200 calories and for some people the minimum is higher. Consuming too few calories drops you right into “starvation” (as far as your body is concerned), your metabolism drops, and weight loss grinds to halt. Also, drastic calorie cuts not only result in fat loss, but you lose muscle as well.
Realistic Goals
Set realistic goals. You may have a dream goal of shedding 40 pounds, but start with a smaller, achievable goal. Many studies show significant health benefits from shedding just 10% of your body weight.
Healthy Rate of Weight Loss
Plan for a healthy rate of weight loss. Aim to lose 1-2 pounds per week. Gradual, steady weight loss ensures you lose fat, not muscle.
Long-term Plan
Think long-term. Going on a diet is not the best way to lose weight. This is because the term diet generally implies a beginning and an end. If you want to successfully lose weight it requires permanent lifestyle and food choice changes. Changes you can and will stick with for life.
Steady Support
Surround yourself with a steady support system. By this I don’t only mean a spouse that supports you spending an hour at the gym after work or planning active family events. I also mean surrounding yourself with friends who are living the healthy life you want. I’m not implying you need to kick friends and family who are a negative influence to the curb, but look for ways you can gain friends that are living a healthy lifestyle. This will dramatically increase your success.
All the best,
Lisa Nelson RD
Be Heart Healthy and Lose Weight