Lisa Nelson's Page

I've always recommended clients make a switch from white rice to brown rice as a way to boost dietary fiber intake. A diet high in dietary fiber (ideally 25-35 grams/day) is linked with reduced heart disease risk by lowering LDL and total cholesterol levels. The FDA just approved a new ruling that will allow brown rice to use a health claim on its label. So, when you're shopping for groceries, be on the look out for the new whole-grain logo added to the brown rice packaging and don't forget to… Continue

Canned vegetables are high in sodium, while frozen vegetables (without added sauces) usually have no added sodium. Buy the large economy size bags, pour out the amount you need for your meal, close the bag with zip closure or twist tie and stick back in the freezer until next time! Making this change will significantly reduce your sodium intake, promote blood pressure control and heart health! Be sure to sign up for regular heart health and weight loss tips through… Continue

Here are a few simple substitutions: Replace whole eggs with egg substitutes or egg whites. Replace butter, oil, and margarine in sweet baked goods with fruit puree or applesauce. Replace ground beef with ground turkey. Substitute plain, low-fat yogurt in place of sour cream. Instead of pastry dough, go with a graham cracker crust. With a couple substitutions you can enjoy the foods you love without sacrificing your waist! Receive regular heart health and weight loss tips when you subscribe t… Continue

Have you been working out regularly, but not seeing the results you want? Are you working hard enough? A quick and simple way to check your workout intensity is the “talk test”. If you can talk with no trouble, pick up the pace. If you can talk, but need to take a breath every 4-5 words, you’re right on track. If you’re gasping for breath after every word, slow down! Check yourself the next time you workout. . .you may need to find a higher gear! All the best, Lisa Nelson, RD, LN P.S. Don’t… Continue

I received a good question from a Heart of Health reader related to my recent dietary fiber article. Question: How do you boost fiber intake if you have to watch your uric acid levels? Answer: Too much uric acid leads to problems with gout (inflammation/pain in your joints). Fortunately, a diet that is “gout friendly” will also benefi… Continue