Lisa Nelson
RD, LN
Free
Heart Health and Weight Loss Expert
Lisa Nelson Quick Facts
- Main Areas
- Heart Health (Lower Cholesterol, Control High Blood Pressure) and Weight Loss
- Career Focus
- Heart Health and Weight Loss Coaching
- Affiliation
- eNutritio Services, Real Living Nutrition Services, American Dietetic Association, Montana Dietetic Association
Unfortunately, I've been blessed with crummy genetics. That's right, a strong family history of heart disease and a cholesterol level that has hovered around 200 since my early twenties. I have a grandmother that died from a heart attack at age 69, a grandfather that died of a heart attack a year before I was born, a diabetic grandfather that recently didn't recover from quadruple by-pass surgery, and my remaining grandmother lives with diabetes.
Now, I'd be a fool not to recognize this could easily be the future I face, but it doesn't have to be. I can eat right and exercise like all the experts say and I can prevent or delay the onset of heart disease.
I ended up going one step further and became an expert myself. I received a double bachelor in Nutrition and Exercise Science and went on to get my registration as a dietitian. After 5 years of ongoing education, I finally started working one-on-one with clients dealing with the same conditions as my grandparents. It felt great seeing people improve their heart health through eating right and physical activity and know they'll enjoy time with their family for years to come. I want you to be part of your children's and grandchildren's lives!
I've been a practicing dietitian for over 9 years and started a private practice – eNutritio
Services – June of 2007. Since then, I've reached a much larger audience and I'm helping many more people achieve heart health and a new outlook on life! I'm ready to help you!
Free Articles & Book Excerpts
Articles by this expert
SelfGrowth articles and saved writing connected to this expert.
Article
Eating Right on a Budget for Heart Health
Here are some 5 tips to eat right on a budget: 1. Skip the meat! Eat vegetarian meals more often. Select beans, peanut butter, and eggs as your protein source. This will cause less of a drain on your pocketbook and a great choice to promote heart health! 2. Reduce portion sizes. Reduce your meat serving size to save. A serving of meat is 3 ounce (picture a deck of cards). For heart health begin to use meat as a "side" and fill your plate with a variety of heart healthy vegetables. 3. Select “in-season” fruits and vegetables!
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Article
Best Weight Loss Plan Must Haves
Losing weight and keeping it off is not a simple task. If it was obesity wouldn't be one of the biggest health conce s we face. Everyday you can find a new diet that promises fantastic results for the lean, healthy body you want. The list of options is endless! Sorting through the overwhelming amount of weight loss information available to know what really works and what doesn't is challenging. How do you know which is the best weight loss plan for you? Here are 5 essential components to look for when deciding on a weight loss plan:
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3 Tips to Be Heart Healthy
Heart healthy tips can be quite simple! 1. Use olive oil to prepare your meals. Olive oil contains monounsaturated fat, which helps reduce LDL cholesterol. To receive the highest level of antioxidant benefits, select "extra-virgin" and "virgin" oils, the least processed forms. When you see the term "light" on labels, it indicates a reduced olive flavor. Simple ways to use more olive oil: - Sauté your vegetables. - Replace some of the fat in baked goods. - Use an olive oil based salad dressing. - Flavor bread by dipping in olive oil.
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3 Heart Healthy Minerals to Lower Blood Pressure
1. Reduce your SODIUM intake. Too much sodium in your diet can contribute to hypertension and make your blood pressure treatment less effective. Simply reducing your sodium intake to 2.3 grams (6 g table salt) daily can decrease your blood pressure. The average American consumes 6-18 grams of table salt daily (about 3 teaspoons). The body only needs 200 mg daily. That is 30 times less than what American's typically consume. To be heart healthy, sodium intake should be reduced to less than 2300 mg (1 teaspoon) daily. Quick tips to cut back on sodium:
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Making Sense of Cholesterol Ratios, Lipid Profiles and Your Heart Disease Risk Scores
It’s very possible your MD orders lab work and you have no idea what or why you’re having blood drawn. Well, let’s clear up the confusion when it comes to your cholesterol labs. The terms “lipid panel”, “lipid profile”, and “lipoprotein profile” are used interchangeably to order the same set of labs. To make reading this easier, I’m going to use “lipid profile” from here on out.
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Your Checklist To Lower Cholesterol
Here's a checklist of the top 8 things you must do if you want to successfully lower your cholesterol and keep it low. ✓ Know your numbers Have you had a lipid profile? Do you understand the numbers? If you are going to successfully lower cholesterol you need to know your numbers and what they mean. The most effective way to raise HDL is not necessarily the best way to lower LDL. ✓ Evaluate your lifestyle
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Article
Does Green Tea Lower Heart Disease Risk?
All right, this green tea article has been hanging over my head for too long. I just couldn't get motivated to wade through all the research to determine if yes, this is an effective way to lower cholesterol and prevent heart disease, or no, it's just a lot of hype. Well, I sat down and sorted it all out and here's what I found. Health Claim The proposed health claim for green tea is that drinking at least 5 fluid ounces as a source of catechins may reduce risk factors associated with cardiovascular disease. What are catchins?
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Low Cholesterol Diet: Cut The Fat, Save The Flavor!
Let's say you are trying to lower high cholesterol, but resistant to giving up the treats you love. I want to give you some simple tips for modifying recipes and baked goods to make them more heart healthy without sacrificing the taste. Here is a short table with basic substitutions to reduce fat and calories in some of your favorite foods while maintaining the flavor you enjoy. Instead of . . . Whole milk Substitute. . . 1% or fat free milk Instead of . . . Whole egg Substitute. . . 2 egg whites or egg substituter Instead of . . . Vegetable oil
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How To Raise HDL The Good Cholesterol
Finally, you want more of something instead of less! HDL (high-density lipoprotein) cholesterol is also known as the “good” cholesterol. HDL removes cholesterol from your bloodstream and carries it back to the liver. I like to think of HDL as a vacuum cleaner, picking up cholesterol LDL leaves behind in your arteries. HDL should be greater than 40 mg/dL, ideally greater than 60 mg/dL. Physical Activity
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Lower Your Blood Pressure, Cut Sodium Intake
Too much sodium in your diet can contribute to high blood pressure and make your blood pressure treatment less effective. Sodium versus Table Salt First, let's clear up the confusion about the difference between sodium and table salt. Table salt is a combination of the two minerals sodium (Na) and chloride (Cl). Table salt is 40% sodium and 60% chloride. Sodium Sodium is a mineral that is vital for health. Sodium maintains fluid balance, which is why it plays a key role in blood pressure control.
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Stress, Cortisol, and Your Heart
Do you struggle with extra fat around your midsection? Excess abdominal fat is not only visually unappealing to some, but it also increases your heart disease risk. What causes abdominal obesity? There are many different reasons your body likes to store fat in the abdomen. I want to discuss one possibility - cortisol. What is cortisol?
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Lower Blood Pressure - Chicken Soup For Your Heart
I read some interesting research lately that I want to share related to chicken and blood pressure. We know that blood pressure is a significant risk fact for heart disease and stroke. It's estimated that around 1 billion people worldwide live with high blood pressure. Being able to control high blood pressure through food selection is very important.
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Websites & resources
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Favorite Quotes & Thoughts from Lisa Nelson
Think Long Term
I recommend moving away from the “diet” mindset. The term diet implies a short term plan. If you want long term success you need to make permanent changes.
Don't Tackle Too Much
Evaluate your current food and activity choices and implement small changes that you can stick with. Make no more than 2-3 changes at one time. Changing habits is hard and if you try to make drastic changes all at once, you set yourself up for failure!
Contacting Lisa Nelson
How to get started
I invite you to subscribe to The Heart of Health ezine. Through regular correspondence you'll get to know me and the programs I offer. I publish The Heart of Health ezine bi-weekly. You'll receive heart health and weight loss tips, along with my subscriber exclusive report: Stop Wasting Money - Take Control of Your Health.
I look forward to learning your biggest heart health and weight loss struggle and helping you overcome it!
Other highlights
What Your Doctor May Not Reveal About How to Be Heart Healthy
Master the Basics to Lower Blood Pressure and Cholesterol for a Longer, Healthier Life
Easy to understand, practical take action guide and workbook that takes you step by step to lower cholesterol and blood pressure naturally and includes all of the above programs, plus additional bonuses.
If you're newly diagnosed with high cholesterol and/or blood pressure and don't know the next step, want to prevent heart disease, tired of searching for the answers, and want everything you need to know in one convenient easy to follow guide then this is the program for you!
Balance Program (Weight Loss)
8 Step Program to Looking and Feeling Your Best!
Achieve your weight loss goals with help from your own personal dietitian. Learn the tools you will need to lose weight the healthy way and keep it off for a lifetime, all from the comfort of your own home.
Everyone has different eating habits, which is why you receive a customized program to help you focus on balancing your diet and lifestyle to achieve lasting weight loss.