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Archive for the ‘family’ Category

How to Lower Diastolic Blood Pressure

Posted by Lisa Nelson, RD, LN on January 16, 2009

I’m frequently asked how to lower diastolic (bottom number) blood pressure, so I wanted to give you some good tips to see results.

First of all, you need to have a solid foundation in place that supports a low blood pressure. If you’re not sure what this entails visit http://www.enutritionservices.com/controlbloodpressure.html.

It’s important that your potassium, calcium, and magnesium intakes are adequate. Studies show that potassium can reduce diastolic blood pressure 2.5 mmHg, calcium 1.5 mmHg, and magnesium 3.4 mmHg.

Don’t forget omega 3 fatty acids. Studies show that consuming fish for one meal everyday decreases diastolic blood pressure 3.0 mmHg. Fish oil supplements are also and option. If you are confused about the benefits of omega 3 fatty acids, how they reduce heart disease risk and blood pressure, foods that contain omega 3 fatty acids, how to increase your omega 3 intake, and how to choose the best supplement, I recommend the e-course Omega 3’s and Your Heart Health. I take you step by step through setting up a diet high in omega 3 fatty acids to promote heart health.

With any supplement or nutrient – don’t go overboard! More is not necessarily better.

All the best,

Lisa Nelson, RD
Diet to Lower High Blood Pressure Naturally


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Vote for me!

Posted by Lisa Nelson, RD, LN on September 14, 2008

Would you do me a favor?

The company I license with to provide weight loss programs entered a contest! Please click the link below to vote for us. Look for the “Vote for Me” button beneath the Real Living Nutrition Services logo.


Thank you!
Lisa Nelson, RD, LN

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Glacier National Park

Posted by Lisa Nelson, RD, LN on August 21, 2008

Summer vacation’s have come to a closeL  The girls and I returned home from about 3 weeks in Kansas on August 11th and hit the road for 4 days in Glacier National Park August 13th.  It meant another 8 hours on the road. . .spending this much time on the road back to back wasn’t our original plan.  We had intended to visit Glacier in June, but after starting to plan to trip quickly learned June is not the best time to visit Glacier (trails are still snow packed).


Glacier is another beautiful park.  I learned something new.  I always thought it was named Glacier after the glacier’s present in the park today (down to 20), but it’s named Glacier after glaciers from millions of years ago that formed all the valleys and peak’s.  


The two main goals of our visit included driving the Going to the Sun Road and seeing Grinnell Glacier (only glacier accessible via a trail).  Beautiful views and features visible from the Going to the Sun Road (hard to believe it was constructed in the 20’s!). 




We took in a couple short hikes, also.  Here’s Katelyn getting a free ride. 



Also, took a boat tour on St. Mary Lake (average depth 289 feet!).





We really enjoyed the hike to Grinnell Glacier.  It was 12 miles round-trip (yes, we hiked it with a 2 year-old and 8 month-old!).  We did shorten it 2 miles by catching a boat ferry back across a lake, so 10 mile hike for us. 


Both girls did very well.  Katelyn could hike up to a half-mile before needing back in the back-pack carrier.  Keira was a trooper.  I had to do some jogging on the way back down to make sure we caught the ferry across the lake (Eric and Katelyn were way ahead of us) and Keira just giggled while bouncing along.  Here she is taking an afternoon nap while mom hiked.



We had lunch on the trail, saw wildlife (big horn sheep was perched directly over the trail), and had to hike through a small waterfall (which felt very good on the way back down!).





Here are a couple pictures about a half mile from our destination – Grinnell Glacier.


Eric decided he needed to cool off (don’t blame him, Katelyn is pushing 40 pounds!).  Keira’s all smiles at our pit stop and Katelyn shows off her hiking skillsJ






We made it!  Here’s Grinnell Glacier.  It covers 300 acres.  Not sure its depth, but we learned in order to be classified a glacier it must be at least 100-150 feet thick.  The pictures don’t do it justice, but you can pick out some of the large rocks stuck in the ice.  I believe the rangers said Grinnell Glacier is the fastest melting glacier in the park.



We’ll have to add a new entry to the baby books – “Baby’s First Glacier”!



That’s our last road trip for awhile!  A great place to visit, but it’s good to be home and get everything back in order.


As incentive to kick off a healthy fall season, I have planned a September bonus.  Be sure to sign up for The Heart of Health to receive details on the September bonus, as well as, regular heart health and weight loss tips!


All the best,


Lisa Nelson, RD, LN

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The ride and hike to Osprey Falls. . .

Posted by Lisa Nelson, RD, LN on June 28, 2008

Back on my b-day (3 weeks ago) we attempted a combination bike ride/hike to Osprey Falls, which is near  Mammoth Hot Springs. It was raining, the trail was muddy, and it was in the 40’s. What were we thinking?  Needless to say, we made it about 400 yards before turning back.

Well, this past Thursday, the sun was shining and we decided to give it another try. It was a 3 1/2 mile bike ride to the trailhead and then a 1 1/2 mile hike down a canyon to the Gardner River and Osprey Falls. The girls got bounced around pretty good in the bike trailer, but they had a ball. The hike down was the worst part (for me anyway). The trail was covered with loose rocks. I slipped and fell once, luckily Keira didn’t seem to notice the sudden drop!

The waterfall was great and well worth the hike. We started to feel the mist before actually seeing the falls. Then, in order to get a good view of the entire waterfall you had to hike into the blowing water/mist. Katelyn and Keira weren’t too keen on the cold water, so Eric and I took turns staying with the girls while the other hiked on to see the falls (and get drenched in cold water).  I wasn’t able to get a picture of the falls.

Eric had the raw end of the deal hiking back up, since he was carry a good 45 pounds of gear/Katelyn! Keira decided the hike up was a great time for a nap, as you can see in the picture:)

Eric and Kate getting bikes ready.

Girls loaded in bike trailer.

Lisa and Keira hiking down.  Eric and Kate hiking down.  

Eric soaked by falls!  )

It’s time to finalize today’s ezine with the Top 5 Omega 3 Sources to Lower Cholesterol.  If you have cholesterol, blood pressure, or weight loss questions, send them to me at RD@eNutritionServices.com.

Enjoy your weekend! ~Lisa

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Family pics!

Posted by Lisa Nelson, RD, LN on May 23, 2008

Nelson Family May 2008It was time to update our family photo this May.  Here are the two cutest little girls you have ever seen (I’m not biased or anything).  The baby is Keira and she is going to be 6 months-old next week.  The little girl is Katelyn and she is 2 1/2 years-old. 

Any family/friends that would like a copy to print off, let me know which you like and I will email as an attachment.

The black and white are available in color.


 Katelyn 2   

What did I tell you?  Pretty cute, huh?  Obviously, I haven’t mastered putting pictures in a blog post, but they are all here!

I am still accepting questions for the May 31st issue of The Heart of Health.  If you have a question related to fatty acids, specifically omega 3 and 6, email me at enutritionservices@wildblue.net.  To those who have sent in your questions, I will be sure to get you an answer, either in a future ezine article or here as a blog post.

Thanks,  Lisa


The Heart of Health

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Wolves in Yellowstone

Posted by Lisa Nelson, RD, LN on April 29, 2008

These pictures are not for the squeamish! 

We were headed into Bozeman to celebrate our 5th anniversary and came across these wolves working on a bison carcasss right near the road at Blacktail Lakes.  It is not unusual for an animal to enter one of these small lakes and not be able to get back out. 

To zoom in, hover over the picture and click the link that appears.

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