Raising HDL cholesterol levels is not too difficult, but it may involve lifestyle changes. Here are 4 steps you can take to boost HDL levels:
Eight steps to lower your cholesterol
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 – https://www.lisanelsonrd.com/minidietmakeover.html
All the best,
Lisa Nelson RD
One major holiday down, one to go! So, how did you do sticking with your plan to be heart healthy and lose weight? Not so good, well don’t worry it’s not too late to redeem yourself.
Most people gain an average of 1 pound every holiday season. Now, what’s one pound? Doesn’t seem like that big of an issue, but the problem is most do not lose this extra weight. The pounds simply continue to add up year after year. It may take several years before you look at yourself and wonder “what happened?”
To prevent this (or reverse past events!), you must take steps to counteract all the extra calories that go along with the holidays. How? Increase your physical activity these next 4-6 weeks. Extra walks, longer workouts, increased intensity levels.
Tired of changes that don't last?
Adding an extra 120 minutes of activity each week (that’s less than 20 additional minutes/day), will burn an extra ~600 calories/week. That’s an extra 3600 calories burned over six weeks to compensate for the pecan pie, cookies, and alcohol. Of course, 3600 calories only goes so far. You must make wise decisions with the holiday meals, so you’re not consuming 3000-5000 calories in one day.
The holidays can be a big hurdle in a weight loss and heart health plan. Holidays don’t mean you can’t enjoy the good food and desserts, but do so wisely!
All the best,
Lisa Nelson, RD
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:
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 https://www.lisanelsonrd.com/newu/holidaycall.html to sign up!