Does sleep apnea increase your heart attack risk?

This is another question I was asked recently. Here’s the answer:

Sleep apnea increases your risk for high blood pressure, which then increases your risk of heart disease, which then increases your heart attack risk.  A vicious chain of events!

The quickest and easiest way to know if sleep apnea is causing your blood pressure to rise is to check your blood pressure when you wake up in the morning and compare it to a blood pressure reading later in the day.  Discuss what you learn with your MD.

All the best,

Lisa Nelson, RD, LN
Control Blood Pressure

P.S.  Don’t forget to get your FREE report “Stop Wasting Money - Take Control of Your Health” when you subscribe to The Heart of Health ezine!

The ride and hike to Osprey Falls. . .

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

    

 

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

Do I need to be concerned about high HDL levels?

My LDL is 50, my HDL is 160 and my triglycerides 90.  Do I need to be concerned about my high HDL levels?

The above question is one I recently answered for a visitor to The Health Central Network.  I thought readers of this blog may be interested in the answer as well, so here it is. 

HDL is the good cholesterol and does not contribute to arterial plaque that leads to heart disease.  HDL actually does the opposite and reduces the plaque lining your artery walls.  A high level is a good thing and reduces your heart disease risk.  If taking medications, speak with your MD to double check whether your medication is playing a role.

With an HDL of 160, your total cholesterol is going to be over 200.  However, the high HDL level negates the negative of a total over 200.  You are doing fine, keep up the good work!

All the best,

Lisa Nelson, RD, LN

Lower Cholesterol

Use local events for fun and health!

On Saturday, May 31st, a girlfriend and myself participated in a 10K run in Livingston, MT.  Fortunately, the rain forecast held off until afternoon and it was a great morning to be outside.  This is the second organized event I have recently participated in and I can’t say enough about the experience.  I use to be hesitant to sign-up for these events thinking there is no way I can keep up with everyone else.  Well, let me tell you, there are a wide variety of athletes participating.  Some sprint to the finish, others walk.  There is room for everyone!  We jogged pushing a stroller.  Nothing like a crying baby to get you moving a little faster.

I encourage you to find out what events are in your area and sign up.  Gives you a break from your normal workout routine!

Enjoy the upcoming weekend, Lisa

P.S.  Don’t forget to go to http://www.eNutritionServices.com and sign-up for The Heart of Health.  I have put together a great bonus for new subscribers:  Stop Wasting Money - Take Control of Your Health!

Do I need to take omega 3 and omega 6 together?

 

A reader from The Heart of Health, Jessica, sent in a question about omega 3 and 6 fatty acids.  If you are struggling with weight loss, you should visit Jessica’s blog allabouthabits.com, for some weight loss motivation.  She openly shares her weight loss struggles.

 

The question:

 

About omega 3’s and 6’s, I heard that they should be taken together, and not just having one omega 3 or omega 6 alone. It has something to do with digestion and breakdown process. Is that right?

 

The answer:

 

There are two types of fatty acids – essential and non-essential.  The body can synthesize non-essential fatty acids, while the only way we get essential fatty acids is from what we eat.  Omega 3 and Omega 6 are both essential fatty acids – we must get them from foods and/or supplements.

 

Omega 3 – ALA, EPA, and DHA are all acronyms that represent omega 3 fatty acids.  If we consume ALA, our body will convert it to EPA and DHA.

 

Omega 6 – Omega 6 is also known as linoleic acid.  Linoleic acid is converted to GLA, another omega 6 fatty acid, in the body.  GLA and EPA (an omega 3 fatty acid) work together to promote bone and heart health. 

 

So, yes, omega 3 and omega 6 work together and both are needed for bodily functions.

 

But, omega 6 does not require supplementation.  The typical American diet is very high is omega 6 fatty acids.  A main source of omega 6 fatty acids is corn oil, which is very prevalent in our society.  Other sources include sunflower oil, safflower oil, soybean oil, sunflower seeds, pine nuts, pistachio nuts, and pumpkin seeds.

 

The ideal ratio between omega 6 and omega 3 fatty acids should be 1:1 or 4:1.  A typical diet in the U.S. is 11:1 to 30:1.  This poor ratio is linked with heart disease, among several other health issues. 

 

Certain conditions can interfere with the conversion of linoleic acid to GLA, such as advanced age, excess alcohol consumption, viral infections, and various other factors.  In these situations a GLA deficiency would be present and supplementing the GLA omega 6 fatty acid would be beneficial.  However, this is not the case for the majority.

 

To reduce heart disease risk you want to increase the amount of omega 3 fatty acids in your diet and decrease omega 6’s.  Omega 3 is a common deficiency in the U.S.

 

 

Bottom line:

 

Omega 3 and omega 6 are both essential fatty acids and work together to promote health.  However, if you follow a typical U.S. diet, you want to increase your omega 3 intake and decrease your omega 6 intake.  Therefore, supplementing omega 3 AND omega 6 is not beneficial.   

 

I hope my answer has not confused you more!  I will be publishing at least two more articles this summer related to fatty acids.  If you have a question, send it to me at enutritionservices@wildblue.net.

 

 

WANT TO USE THIS BLOG POST ON YOUR EZINE OR WEBSITE?

You can, as long as you include the following with it:

 

Tired of burning hard earned cash on fitness gadgets you don’t use? End the vicious “cycle” now! Get your FREE report: “Stop Wasting Money - Take Control of Your Health” at http://eNutritionServices.com

Family pics!

It 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.

 

    

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

http://eNutritionServices.com

The Heart of Health

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Wolves in Yellowstone

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.

The Heart of Health ezine launch!

Hi everyone,

I have decided to take this blog in a new direction.  I am launching an ezine - The Heart of Health - this coming Saturday (May 3rd).  This ezine will include a note from myself, weight loss and heart health information, and eNutritionServices program highlights. 

Exclusive to subscribers is the free ebook “Treadmill or Dust Collector?”  Learn to make your goals a reality!  If you would like to subscribe, go to http://eNutritionServices.com/ezine.html.

I will be using this blog as an extension of my ezine, where I can provide additional information and photos.

Enjoy!  ~Lisa

Happy Easter!

Holidays are especially tricky when it comes to sticking to healthy eating.  All that candy. . . .I had a challenge this year trying to figure out how to do a fun Easter egg hunt for my two year-old that didn’t include candy in every egg.  I liked the idea I came up with so much I decided to share it.  We (my husband and I) got her a Dr. Seuss book.  I scanned the cover and printed it off on cardstock.  We then cut the picture into 9 large puzzle pieces.  Put a piece in each egg and after she found all the eggs containing pieces she put the puzzle together and received the actual book!  She had fun and I was happy she didn’t receive a ton of candy (we still included candy in a few eggs).

Hope you enjoyed your holiday:)  ~Lisa