My weight loss

Hi folks I have gotten a few requests inquiring what products I use that has me losing 1.5 to 2 lbs per week without exercising.  I am a little bit upset at myself for not having exercised the last couple of months but there is a part of me that is a bit rebellious and when someone tells me “you lose weight without dieting or exercising” I put it to the test, and yes it is true, so far I have lost over 22 lbs and over 26 inches in the last 3 months without exercising, this has been despite of Halloween, Thanksgiving, Christmas, and a trip to Vegas.

It’s a simple system that does not disrupt your day, called CORE4, the most impressive product is called CHEAT and no other company but CNI offers it.

Core4 consists of 4 products: Lean, Accelerate, Flush and Cheat… The combination of these 4 products used daily attacks your weight loss in 4 different ways, working together to rid your body of unnecessary fat, without changing eating habits or exercising you lose 8-12 pounds in one month (depends on body shape).  ADD exercise to your daily routine and you lose more inches faster. The products are all safe/natural and where stated also organic.  Contains NO ephedrine.

Product # 1 = LEAN: Feed your muscles with this VITAMIN shake containing only 44 calories per-serving, design to satisfy your hunger, reduce your food cravings & support your fat metabolism; contains Vitamin A; Thiamin (Vitamin B1), Riboflavin (Vitamin B2), Pantothenic Acid (Vitamin B5), Vitamin B6, Folic Acid (Vitamin B9), Vitamin B12, Vitamin C, Vitamin D, Vitamin E, Vitamin H (d-Biotin), Vitamin K, Calcium, Chromium, Iodine, Manganese, Magnesium, Molybdenum, Selenium, Zinc, Boron, Bromelain, Lecithin; plus an amino acid blend of  Alanine, Arginine, Aspartic Acid, Cystine, Glutamic Acid, Glycine, Histidine, Leucine, Lysine, Methionine, Tryptophan, Tyrosine & Valine.  One or two shakes per day.

 Product # 2 = ACCELERATE: Stimulate your Thermogenic fat burning and weight loss process, suppress your appetite & have more stamina for your workouts, without any jitters! Contains B-12, calcium chromium, green tea, oolong tea, cayenne pepper, guarana, & kola nut (less than ¼ cup of coffee).  Two per day.

 Product # 3 =  FLUSH: A gentle organic, yet highly effective detox while you sleep pill! Contains: ALL ORGANIC Aloe Vera, senna, pyslium, cinnamon, fenugreek, clove, garlic, ginger root, dandelion & slippery elm. One or two at night.

 Product # 4 = CHEAT: Made from Konnyaku root that’s grows wild in Asia; Sprinkle it on your food every time you eat: 

• It is Glucomannan Fiber -100% organic
• Once exposed to liquids in your stomach, CHEAT traps food particles surrounding it, reducing your caloric intake by 25% percent
• Besides binding to your food, it also expands giving you an incredible feeling of fullness so you end up eating less
• It is 100% fiber, so your stomach kicks it out, taking the foods it has trapped, but because it has trapped proteins, fat & carbohydrates, not just fat it does not cause embarrassing oily accidents.
• It also contributes to weight loss by delaying the absorption of glucose from the intestines
• Konnyaku root is part of the daily diet in Japan (now we know why they keep so thin!)

To order and learn more go to www.obeseweightloss.com; if you order the PRO-PACK before December 31styou will receive 2 extra bottles of CHEAT a $75.00 value for free, it’s the perfect gift to self to keep your New Year’s Resolution.  At the rate I am losing weight, I know I will have gotten rid of my last undesired 30 pounds before summer begins.  GOT QUESTIONS: email me at Elena@obeseweightloss.com

[Via http://elenadieppa.wordpress.com]

Health Consequences of being overweight

In my previous blog I mentioned about the Obesity Epidemic… Today’s blog is going to cover a little bit more than just a sad truth, but first we need to dis-associate obesity from vanity and list the real reasons why we should keep our weight under control…

Weight related problems kill more people in America than tobacco products, drugs or alcohol.  A report released on November 5th 2009 - by the American Institute for Cancer Research reads… “There are over 100,000 new cases of cancer that are caused by obesity each year. With one third of Americans overweight, the study sheds disconcerting light on the health of the nation.  The cancers most closely linked to excess weight are breast, endometrial, esophageal, kidney, colorectal, pancreatic, and gallbladder”

Besides cancer there are other Health Consequences of being OVERWEIGHT regardless if you are obese or slightly overweight  the risks for the following conditions increase with each additional pound that is gained:

• Type 2 diabetes
• High blood pressure
• High cholesterol
• High levels of triglycerides
• Liver and Gallbladder disease
• Stroke
• Coronary heart disease
• Sleep apnea and respiratory problems
• Osteoarthritis
• For women you have Gynecological problems (abnormal menses, infertility)
• And for men the dreaded decease of Erectile Dysfunction which sometimes ends up also killing a relationship

 I believe if we really knew all the deceases associates with gaining weight, that weight loss would be a priority in our lives….

[Via http://elenadieppa.wordpress.com]

What can I take supplements to lower cholesterol naturally?

Let's face it. Our lifestyle wreck chaos on our body. Daily stress, lack of exercise and poor diet all contribute to high cholesterol. Unfortunately, a high cholesterol level will be set up for us other health problems such as stroke and heart disease. So what is the solution for this problem?

If any of these agents to lower cholesterol, the much-publicized around the world these days? If you try to lower cholesterol naturallyHow? The natural way is always the best, because they have fewer side effects and dangers, bear your system. Read some of the best ways to reduce cholesterol levels with natural supplements.

The first thing you should do before groped any of these natural supplements for high cholesterol is to talk with your doctor. Let him know what you're doing and what supplements that are below the target. This is especially important if you take any prescriptionDrugs. Do not want to find the drug interactions between prescription medication and herbal supplements at your own risk.

So now we have a quick look at some of the natural supplements, which have been shown to help lower cholesterol levels.

Vitamin B3, niacin, proved to be a reduction in LDL cholesterol levels as effectively and increase your HDL cholesterol. Niacin is available by prescription or over the counter as dietary supplements.

A word Beware of Niacin is that it must be used under the supervision of medical personnel. Gas Niacin can aggravate diarrhea, nausea and stomach and duodenal ulcer. You can also increase the levels of glucose in the blood and produce inflammation of the liver. But Niacin, when used carefully, can go a long way in reducing cholesterol.

Soluble fiber can be found in certain foods to lower cholesterol levels and have been clearly demonstrated. The soluble fibers bind> Cholesterol and prevent it from being absorbed from the intestine. Soluble fiber can be found in barley, oats, legumes and some fruits such as apples, plums and berries.

A good way to help lower cholesterol, oatmeal is evident at least five times a week. The fiber in oatmeal acts like a sponge to absorb and remove cholesterol from the body. If you like protein shakes for breakfast you try to shake 1 cup of oatmeal / 2 calm.Will be longer and more track to get the added benefit of oatmeal. This is a good idea if you try to lose weight more you realize that you're not so hungry when lunch rolls around.

There were some, was the research on artichoke leaves, and its effect on reducing cholesterol. Artichokes contain a chemical called Cynarina. This compound is believed to increase the bile in the liver. This in turn will increase the speed that the bile is excretedadopted by the liver, which will also expel cholesterol. There are no known side effects associated with artichoke leaves.

So, if you reduce cholesterol without resorting to prescription medications, try these natural supplements. Make sure you do so, under the supervision of a physician.

[Via http://reducecholesterols.wordpress.com]

Oatmeal works such as lowering cholesterol levels

High levels of cholesterol in numerous health problems, such as atherosclerosis or thickening of the arteries. This in turn can lead to heart disease, including hypertension, stroke and heart attacks. If your cholesterol is high, you must take action by taking your diet and do regular exercise. There are many types of foods to eat the recommended, reduce cholesterol, one of which is oatmeal. In this article we will explainsuch as oats can lower cholesterol.

Oatmeal is coarsely ground oats, in essence, that used in a variety of foods. It is usually identified with breakfast cereals, muesli and porridge. Other benefits as it is to reduce cholesterol, are also known, a complex carbohydrate that is slowly absorbed into the body. This means that sugar is absorbed into the bloodstream in a slow and steady. This is useful for diabetics and keeps the body using the supplied Energy for a longer period than other types of food.

In order to reduce cholesterol, oatmeal is useful because it is a soluble fiber. Soluble fiber dissolves in water to form a thick paste like mud. This happens to some extent, if you have a pasta, but also occurs in the intestine has been added to the broth. This works in two ways to reduce cholesterol.

Taking oats slows the absorption of LDL cholesterol in the body. LDL> Cholesterol is known as "bad" cholesterol because it sticks to artery walls and causes atherosclerosis.

Once in the digestive tract of oatmeal goes slowly, because it is the consistency. During this process, acids, LDL cholesterol containing bile. When oat fiber, is about the colon and is then discarded as waste. LDL cholesterol is also linked to the reduction of cholesterol in the body.

These are the mainReasons for eating polenta and cornmeal in other ways are usually like a good way to start the morning and an effective way to lower cholesterol have been approved.

[Via http://cholesteroldiets.wordpress.com]

Mesothelioma - Mesothelioma Cancer Diagnosis

If you've studied a bit ', you must know that the diagnosis of mesothelioma cancer is very difficult, in many cases, because the symptoms may be associated with other diseases. Therefore, history is very important to know because if there is a risk of exposure by the patient, the risk factors for the development of mesothelioma is greater.

Your doctor will give you a physical exam, including chest and abdomen X-rays, and lungFunction tests. Computed tomography (CT) or Computed Axial Tomography (CT) scanning can be useful, along with a magnetic resonance imaging (MRI).

CT scan allows a computer X-ray machine to create a series of detailed pictures of areas inside the body. MRI allows to obtain detailed pictures of structures inside the body connected by a powerful magnet with a computer.

The way to confirm a diagnosis of mesothelioma is a biopsy, where a medical oncologist or a medical specialistin the diagnosis and treatment of cancer diseases take a sample of tissue from the patient to examine under a microscope. The biopsy can be done in several ways. Thoracoscopy in the name of the biopsy, if cancer of the breast, the doctor makes a small incision through the chest of the patient and the introduction of a tube called thoracoscope to look inside and take samples of tissue.

In a peritoneoscopy if the cancer of the abdomen, the doctor on the same procedure, but the patientAbdominal cavity to obtain tissue reviewed.

The stage of disease, it is important to know whether the cancer has metastases in other parts of the body, and apply the best treatment for the patient.

The disease was "localized" if the cancer is found only on the membrane surface, but will be "Advanced", when it spread to other parts of the body, such as distributed lung, abdomen, chest wall, lymph nodes.

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203 (k) loans allows qualifying home buyers to finance up to 35k for improving energy efficiency

If you have to lose customers to buy a house because of the expected cost of cosmetic repairs are not an opportunity. Sure, it used to be that if you had bought a house and then for a home equity loan for repairs to be applied, the result of two separate loans (or, worse, a mortgage, plus a short term loan for repairs, often a much higher rate of interest). This is no longer the case in which the conditions for an FHA Streamlined 203 (k) loan.

TheDepartment of Housing and Urban Development's FHA Streamlined 203 (k) loan qualification allows the purchase of their homes to finance up to an additional $ 35,000 in their guides to improve or upgrade their home before move-in. With this product, homebuyers can quickly and easily tap into cash, to repair or improvements to property, as determined by an accountant to pay their energy. And the best thing that the additional funds are combined into a mortgage, so you only have one concernLoans.

There are, of course, qualified for the rules and guidelines that we follow up, and not all the repairs. But if you or someone you know are interested in this great opportunity to use.

Energy Audit Requirement

Part of qualifying for this loan is always an energy audit done by the seller of the case. At the end of this you must have a qualification RESNET Certified HERS rater conduct an energy audit. It also helps an auditor with experience in the use of energySubscriber requires a lot of paper work to get this loan through. It is important that you use someone with experience with this type of loan. Inexperience could turn days this week and could solve the business.

[Via http://usnotebuyers.wordpress.com]

Natural ways to lower cholesterol

If you suffer from high cholesterol, you will be happy to know that you can be your total cholesterol levels in foods you have in your diet to reduce it. For food and supplements, you can choose the path to a happy healthy. Let's take a look at some of the ways to control them.

• Studies have shown that regular exercise will help reduce cholesterol, but, unfortunately, were most people have worked to adaptany time in their time of operation. Walking is one of the easiest exercises to complement the day as you can easily slip into routine. Ten minutes here and there, and ten minutes before you know that within half an hour of useful exercise

• The best diet to lower cholesterol is a diet low in fat with an increased level of exercise. You should make sure that your diet is less than 30% fat, but for the better Performance, it is necessary to reduce fat intake by 15% – 20%. Groped to reduce saturated fats, both from your daily diet for your total cholesterol levels. Get in the habit, on all food labels that read music, to make sure we have accurate information. Stay away from butter, eggs, cream sauces, packaged frozen foods, fatty meats, cakes, crisps, biscuits, junk food, and most of the others.

• Include more fiber, garlic, fish oil and soy in your> Diet, as the top choices in reducing cholesterol. Some good sources of fiber are vegetables and fruits, beans, cereals and wholemeal bread.

• If possible, the right amount of fiber, garlic, or omega-3 fatty acids, the best choice would be to use supplements. Garlic and Omega-3 fatty acids have been shown to lower cholesterol. Both additions can be purchased at the counter ask the vitamin section of most drugShops and food stores. You can use the supplements, which are odorless to take, and still the same effect as if you do it with your food. To allow the coating to the supplements, the active ingredients of garlic, or omega-3 acids from the small intestine without being absorbed impaired gastric digestion.

No matter how natural it reduces cholesterol, you can be sure that you will make a good choicecontrol of your health. I remember, as with the opening of a new diet or before taking natural supplements, consult your doctor to make sure it is the right choice for you. Check with your local health food store to see what they have available to reduce cholesterol naturally.

Many people do not like taking medication, the alternatives in a natural way can be a great blessing to many. We see some research to see what options you have available for you. Thiswill help you make a decision on the treatment plan.

[Via http://cholesteroldiets.wordpress.com]

Atkins diet can raise cholesterol

Remove those who want to know the Atkins diet. Naturally, it claims to help you lose weight quickly and easily, complaints, only those who long to shape-up.

But hey, showed a report in the Archives of Internal Medicine that a carbohydrate (low carb) and high protein diet can increase cholesterol levels – bad side effects. It refers to both levels of LDL (low density lipoprotein, commonly referred to as "bad" cholesterol known) and HDL (high densityLipoprotein – good cholesterol).

HDL helps the body get rid of "bad" cholesterol. LDL contributes to the formation of plaques in artery walls, making the risk of cardiovascular disease.

The findings come from an analysis of five clinical trials comparing low-fat diet on low-carb diet. These experiments attracted 447 participants, aged 42-49 years. Of 447 participants, 225 to take the low-fat diet during the remainder of the low-carb.

BothGroups were then tested for their loss of weight and blood pressure after six to nine months. As expected, lost for the first 6 months, participants on the low carbohydrate diet more weight. After 12 months, changed the result of weight loss and blood pressure, the same for both groups.

What does our concern is that the increase from the results of low-carb-diet group, total cholesterol, during the period of 12 months. A diet low in carbohydrates usually results in a high-fat, an increaseCholesterol.

But the results show that a higher cholesterol level was a simultaneous increase in LDL cholesterol and HDL result. They also had lower triglycerides, a type of fat that causes LDL in the blood.

Therefore, the positive effects (high triglycerides and low HDL), the low-carbohydrate diet raises the obvious negative impact on overall planning and LDL cholesterol high?

Not necessarily. Another study published inJournal of Lipid Research in 2003 showed that high levels of triglycerides, high LDL and low HDL levels actually represent an independent risk factor for cardiovascular disease.

So, despite all that is needed to run the results diet low in carbohydrates, we have more evidence supporting the conclusion that since the study has its limitations. Scientists report in the low-carb diet also expressed concern about the impact of low-carbohydrate diet on cholesterol levels and the cardiovascular system, because it contains a large amountFats and proteins.

You are a bit 'more foods high in saturated fat when you consume a diet high in protein. Which increases the calories as fat contains more calories per gram of carbohydrate. Fat contributes 9 calories per gram, while carbohydrates contain 4 calories per gram

You get a higher risk of developing coronary heart disease, if not reduce their fat intake.

Other health problems associated with a diet high in proteininclude renal insufficiency, high cholesterol, osteoporosis and kidney stones. As a guide, an adult should get 50 to 60 percent of calories from carbohydrates, 10 to 15 percent from protein and 20 to 30 percent from fat.

Therefore, I can give you advice to go long term with the low-carb, high protein diet that can affect your health.

[Via http://reducecholesterols.wordpress.com]

How does cholesterol affect cholesterol levels

As nearly all tissues of the body have the ability to produce cholesterol from saturated fats, cholesterol is made as to what we define to eat. It is found in meat, poultry, fish and dairy products. Egg yolks and offal is high cholesterol. Shrimps and crayfish are somewhat 'high cholesterol content. Chicken, turkey and fish contain about the same amount of cholesterol as beef, lamb and pork. The plants do not produce> Cholesterol, so that food and plant oils have no cholesterol.

Cholesterol is a bad reputation because it is essential for the formation of cell membranes and the synthesis of essential compounds such as bile acids and steroid hormones. In fact, the body produces enough cholesterol for fun. Therefore, excess cholesterol, cholesterol – cholesterol that the body does not need.

The relationship between foodCholesterol and the concentration of cholesterol in the blood is not linear. For each additional 100 mg cholesterol, consumes up to a total dose of 500 mg daily, there is an increase of 2-3% of the concentration of cholesterol in the blood. In contrast, a further increase in the consumption of cholesterol of 500 mg per day, but little additional effect on the level of the blood. It was estimated that if cholesterol intake is greater than 500 mg a day, a reduction of Receiving 250mg per day to reduce total blood cholesterol by 5-7%, which can be expected to translate into a 10% reduction in the risk of coronary heart disease.

The American Heart Association recommends an intake of cholesterol <300 mg / day for healthy adult population and <200 mg / day for adults with high levels of LDL cholesterol. Cholesterol increases the concentration of LDL (bad) and HDL (good)> Cholesterol for most people, although the relative increase in the two groups vary significantly between people. HDL Cholesterol Diet Low-fat and high cholesterol (600mg/day) for shrimp in those with normal levels of LDL cholesterol, increases "bad" cholesterol increased by 7%, but also a good down 12% and triglycerides (blood fats) of 13% – LDL cholesterol HDL cholesterol decreased. In contrast, low-fat egg high –Diet (600mg/day intake of cholesterol) increased by 10%, LDL and HDL by 8% (and more, the ratio of LDL to HDL). In one study it was concluded that moderate consumption of shrimp by people without any impact on the optimal total cholesterol and lipoprotein profile in the consumption of shrimp could "hold his heart healthy" guidelines.

The eggs are victims of this dogma. Combined with sausage or fried in butter and eaten with toasted bread, which can certainly contribute tohigh blood cholesterol, but the accompanying saturates, that the culprit is. The most important message for people with high blood lipids should be to find alternatives to saturated fats. Fast food has a lot of saturated fat, but not in 'no cholesterol vegetable oil, which is done by hand, roasted hydrogenated vegetable oil. This oil is not the cholesterol, but high in saturated fats and fatty acids trans.

Thus, the cholesterol in the diet foundnot so much a problem as the saturated and trans fatty acids in that food or used for cooking meals.

[Via http://reducecholesterols.wordpress.com]

How to control cholesterol naturally

Right! You said you have cholesterol, and have not the foggiest idea of what the doctor around! This article will help you understand about cholesterol and how you can naturally control. Cholesterol measured in three ways – total cholesterol, low density lipoprotein (LDL) and high density lipoprotein (HDL).

Basically, there are good and bad cholesterol, which operates each with a number of cholesterol above 200 the risk of cloggedArteries and heart attack potential. Everything below 200 is generally considered an acceptable level. People who smoke, have hypertension or diabetes are at risk if harden level 200 or higher, because the cholesterol causes fatty deposits, which are the arteries to form plaque, which in turn restricts the flow of blood. Clogged arteries, we all know can be fatal.

A very good factor in lowering cholesterol is garlic common in most of ourKitchens. Medical research has shown that rising levels of the lowest levels of HDL and LDL.

Artichoke leaf is another herb as it increases the cholesterol in the production of bile Cynarina and accelerates the flow of bile and increase the excretion of cholesterol.

Be prepared for one of the first things the doctor will recommend is to change your diet so that it is not worth to take the risk of these delicacies or unhealthy food. Cutting meat adopt and shrimp, which both have a lot of cholesterol, substitute vegetables instead, there are many of our markets. Eggs, butter, sugar, fats and carbohydrates are also responsible.

Due to the fact that natural herbs have no side effects, medicine and more about them and you'll find plenty of all natural herbal products available. Stanols are a plant that helps to lower cholesterol by blocking the absorption of> Cholesterol intestine.

Guggul is a wonderful used over the centuries to save people from disease. Studies have shown that Guggul helps reduce cholesterol levels in 15 and 25% and triglycerides by somewhere between 20-30%.

What we do not treat yourself – visit the doctor and they did the first test and then try his advice on proper diet and medications.

[Via http://reducecholesterols.wordpress.com]

Turmeric - Lowering cholesterol food substance

Made from ancient times, the use of turmeric is used to treat many problems, of course. Turmeric is found in many parts of Asia and is part of the ginger family. Turmeric is a good addition to the popular food flavors and is very popular among the people of the United States.

Heart attacks are very common with people with high cholesterol, weil Turmeric also has the ability of an antioxidant and helps reduce the people to lower cholesterol. Turmeric is thought thatto protect the heat, as it is anti-inflammatory food substance.

Blood clots in the arteries of atherosclerosis. In atherosclerosis, cholesterol is deposited in the artery wall, preventing the free flow of blood to the heart. As acts of turmeric as an anti-oxidant may help to reduce the deposition of cholesterol and to allow the vacation of blood to the heart.

Studies have also shown that those who have high with turmeric Cholesterol than people who regularly turmeric in one form or another use compliance. Recent studies performed on rats also showed that curcumin, HDL cholesterol, which is very important to the human body and helps you win, can reduce LDL or bad cholesterol from your body.

Turmeric has never been essentially a meal to reduce levels of cholesterol measured. But recent studies have shown that turmeric is effective capacity> Reduction thereof. So people take for generations to come, the use of turmeric to stay cholesterol free.

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Cholesterol Woes

Remember how I was all excited to get my recent blood work results back, because I was just sure that by losing 20 lbs, I would have improved my numbers? Well, I got my results back Friday and . . . it didn’t happen. My cholesterol was actually up a few points from when a different doctor tested it about 6 months ago.

The difference wasn’t statistically significant—a difference of just a few points—but I felt absolutely gutted. Like one very important motivator for my weight-loss journey (my health) wasn’t immediately getting whipped into shape, and that meant that my whole effort was a big fat failure. Suddenly the 23 lbs I’d lost seemed like a hollow victory. I went to bed with a heavy, disappointed heart Friday night. I felt like the reason my cholesterol hadn’t changed for the better must be the fact that I still eat lots of refined foods with long ingredient lists.

Saturday I was up and fighting again, determined to eat only whole foods and make all my meals from scratch at home and be the saintly picture of good eating habits. I decided I would actually cook something instead of microwaving a dinner. I purchased an armload of fresh local vegetables at the farmer’s market and M and I set about chopping them up. I’m not sure why I chose Butternut Squash Soup as my recipe . . . I guess because it always sounds so good when other people talk about it. But I am the girl who doesn’t even like pumpkin pie because of the texture, so evidently I was living on Planet Delusion, thinking somehow this pumpkin-family soup would totally not be the same. Basically, the soup came out more like my idea of baby food. Even M couldn’t eat more than a few bites, although he struggled valiantly. My virtuous experiment was a virtuous fail. I went to bed Saturday night feeling, if possible, even worse than I did Friday night.

Sunday I woke up and took a good look around. It was drizzling outside, and we had grocery shopping at Wal-Mart to do. The cold glare of reality was upon me.

I really dislike failing at things. I do believe that the physically healthiest diet is one of whole foods and lots of vegetables. That being said, when I started this whole weight-loss shebang, I told myself I was going to totally abandon rules about what I had to eat, as long as I got used to eating less, period.

Here is what a typical work day’s food looked like before I enacted my plan: Oatmeal or cereal at home; king-size candy bar mid-morning plus maybe a few mini-candies; Lean Pocket lunch; king-size candy bar mid-afternoon; ordering in a large Mexican meal for dinner; cupcake or candy for desert.

And here’s a typical work day while sticking to my calorie budget: Oatmeal or omelet with banana at home; apple and Fiber One bar mid-morning; Lean Pocket lunch; Kashi crackers and 1 oz cheese, pineapple mid-afternoon; Lean Cuisine personal pizza dinner; Skinny Cow ice cream sandwich desert.

I’m not entirely ignorant on the subject of nutrition; I realize that there is a lot to criticize in my “weight loss” eating pattern. That being said, I have actually been able to stick to this general plan. For almost three months. That is almost unheard-of for me. I still have a lot of weight (almost 60 lbs) to lose, which may in itself be what it takes to bring my cholesterol down.

I do feel certain I need to improve my food plan. However, I have to start where I am, as they say. For me, cooking an omelet is a big deal that I am proud of. I am no Betty Crocker, or even Hungry Girl! But I am willing to start moving toward more whole foods, to gradually eliminate some of the super-processed foods I eat. I am going to try making one new recipe a week at home—and no, Butternut Squash Soup is not on the list! I still purchased some of my usual low-calorie “favorites” at the grocery store yesterday, but I also picked up a new whole-grain Healthy Choice meal with a much shorter ingredients list and I snagged some hummus. At the farmer’s market on Saturday, we also bought farm-fresh eggs, baby spinach, and tangerines—all of which are on today’s menu.

I am imperfect. Can I be okay with that? I have to be. If I’m not, I won’t be in this weight-loss (and eventually maintenance) journey for the long haul.

[Via http://tinyglow.com]

What foods to lower cholesterol levels?

Cholesterol is an important material that we all need for our body to function properly. Cholesterol, but in this case most of all that is good and high can be hazardous to health in the long term. If you have high cholesterol, is a good idea to reduce to a normal level and the best way to do this is through diet.

So, to reduce what foods to lower cholesterol?

The first thing you need to know is that all foods that arefrom animal sources contain cholesterol in them. Eggs, poultry, meat, seafood, and dairy products all contain it and eating them can contribute to raising cholesterol levels.

But more importantly when it comes to foods that lower cholesterol are foods that are high in Trans fats and saturated fats. In fact these two fats have been shown to increase blood cholesterol levels more then foods that contain it.

The daily limit for cholesterol as the American Heart Association recommends no more than 300 milligrams. Maintaining a healthy diet, it is easy to control levels and the cardiovascular system healthy. A selection of healthy foods low in saturated fat and trans fatty acids is the first step to combat this problem. Eating lots of high fiber foods do not cholesterol, such as whole grains, fruits and vegetables is important.

Many people wonder if they cut out all animal products all need. TheAnswer is no, but must be consumed in moderation. Probably what is most important, how to prepare food. You should only eat lean meats and poultry, and should be baked, roasted or grilled. Eat roast should be avoided at all costs, because saturated fats and trans fats used for frying, food, a known risk.

A food that is known to reduce cholesterol, fish is rich in omega-3 and omega-6 fatty acids. Salmon is the best choice because it has athe maximum amount of omega-3 fatty acids of all seafood. For those who do not like seafood, or limited access to seafood can be added to it in pill form to be purchased.

The key to finding the food to lower cholesterol levels and healthy eating. Not really difficult, but the future health problems is important to prevent this.

[Via http://reducecholesterols.wordpress.com]

New Hope For Heart Disease and Stroke Prevention

Nearly $200 billion (with a “B”) in prescription drugs are purchased each year on heart disease and high blood pressure remedies, including high blood pressure pills and cholesterol lowering drugs. With all that money being spent by consumers we should be sitting confident and secure with nothing to worry about except the Big “C” and how these obscene “financial bailouts” will really impact our lives. Well, if you get a chance to read a new book; “How to Really Prevent and Cure Heart Disease” by Dr. Gottfried A. Lange, M.D., you may be able to regain some peace of mind.

Cardiovascular disease continues to be the leading cause of death throughout the world. That is a profound statement, one that I did not know. I’d always thought that cancer or world hunger and starvation in emerging countries were the top mortality leaders. However, according to the World Health Organization, 1 in every 2 people continue to die from cardiovascular disease; heart attack or stroke. You would think with all of the wonder drugs out there, that these conditions would have been eradicated a long time ago.

Supported by over two decades of personal and professional research and backed by over 240 published peer review studies and reports, “How to Really Prevent and Cure Heart Disease” not only enlightens the reader as to the cause and effect of these fatal diseases, but it also provides natural and economical solutions to resolve them – in easy, layman’s terms.

How to Really Prevent and Cure Heart Disease, publishing by HealthNet Publishing and is available through the publishing and Amazon.

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Double Your Fiber Intake

You should average 25-30 grams of dietary fiber per day. The average American (Joe the Plumber?) averages somewhere around 11 grams per day. If I could give only one dietary recommendation to all people on a Western diet, it would be to double, or triple your total fiber intake.

Fiber is an indigestible form of carbohydrate that is contained mainly in the cellulose (stored energy) of plants. Our bodies lack the enzyme to digest cellulose, so it passes through our system.  Don’t assume that this means it is unimportant.

Our digestive tract relies heavily on fiber to sweep the intestinal lining clean like a broom and add bulk to the stool. It also slows digestion, which helps us stay full longer and can therefore help reduce overall caloric consumption.* One study found that a “small reduction in dietary fiber intake over [one to two years] can have profound effects on increasing visceral adiposity”(belly fat).** In addition, fiber lowers serum cholesterol levels (specifically LDL cholesterol). An unbelievable portion of the population is on prescription medicine to lower cholesterol. It is unfortunate that doctors don’t push harder for increased fiber intake, because many studies have shown fiber’s ability to reduce cholesterol.***

As discussed in my post about bread, the introduction of refined, white flour was a crushing blow to our daily fiber intake, and therefore our health. Whole wheat products are great sources of fiber, along with:

• Oats – oatmeal, granola (beware of excess sugar)
• Almost any fruit or vegetable – especially dried fruit
• Legumes – beans, peanuts
• Nuts – almonds, pecans, walnuts
• Flaxseed – also a great omega-3 source

Insufficient fiber intake is associated with a whole slew of problems, such as overweight and obesity, constipation and/or irregular bowel movements, diverticulitis, diabetes and much more.

Focusing on high fiber intake (through food, not supplement) will essentially guarantee you a healthy diet because high fiber foods are almost always the healthiest, most nutrient dense options available. Here is a one day example menu of high fiber foods from my picture food diary:

• Fruit and granola parfait
• Whole wheat spaghetti for lunch
• Whole wheat crackers with tuna, avocado and tomato
• Vegetable, brown rice and fish stir fry

Get started on bringing your daily fiber intake up to 25-30 grams. It is important, however, to raise daily fiber intake gradually, say by 5 grams per week. If you currently eat around 10g a day, eat 15g per day for the next week, and continue until you reach 25+ (women) or 30+ (men). A sudden, dramatic increase will result in intestinal distress and a guaranteed bad day. Keeping a food journal for a few days or weeks will help you determine how much fiber you eat. If you’re not up to this, that’s okay, simply make a conscious (and earnest) effort to eat more fiber. Branching out with higher fiber foods will be a learning experience and a step towards improving your health. Spread the word to friends and family to help them feel better too!

*Lower total energy intake with high fiber breakfast

**Visceral adiposity among Latino youth

***Fiber and cholesterol

All studies are from the American Journal of Clinical Dietetics

[Via http://p4pdietetics.com]

The Truth About Heart Disease

Cardiovascular disease is the number one killer in America

Americans are consuming less animal fat than ever before, but rates of heart disease are at their highest. Are saturated fats and cholesterol really to blame?

Myth: The Lipid Hypothesis

1. Saturated fat raises cholesterol
2. Cholesterol causes heart disease

The belief that saturated fats and cholesterol are to blame for heart disease is a major problem. Cholesterol and saturated fat have actually never been proven to cause heart disease (Framingham Heart Study). Saturated fats have minimal effect on cholesterol. As Gary Taubes writes in his book, Good Calories, Bad Calories, “Since the mid-1950’s, researchers have known that the total amount of dietary fat has little effect on cholesterol levels” (19). Further proving the irrelevance of saturated fat and cholesterol as the cause of heart disease, Taubes writes, “The Masai nomads of Kenya have some of the lowest blood-cholesterol levels ever recorded… they live exclusively on [full-fat, raw] milk, blood and occasionally meat…”(25). The Masai eat around three thousand calories of saturated fats daily, yet they have extremely low levels of cholesterol and zero deaths from heart disease.

Truth: Excess Carbohydrates Cause Heart Disease

Unlike cholesterol, triglycerides have been proven to be a major cause of heart disease.  All carbohydrates are converted to glucose (sugar). Excess glucose is converted to triglycerides and stored as fat. The average American consumes 1/3 his or her body weight in sugar (carbohydrate) each year. Sugar inflames and damages the arteries, while cholesterol attaches to the damaged areas like a bandage. Dr. Mary Enig, author of Know Your Fats, writes, “Cholesterol is used by the body as a raw material for the healing process. This is the reason the injured areas in the arteries (as in atherosclerosis) or the lungs (as in tuberculosis) have cholesterol along with several other components in the ‘scar’ tissue that is formed to heal the ‘wound’ (58). In simple terms, Cholesterol repairs the body from sugar damage.

Cholesterol to the Rescue

In conclusion, a heart attack is caused by excess sugar clotting the blood and preventing blood and oxygen from circulating to the heart. Elevated cholesterol and triglyceride levels are just a result of having too much sugar in the blood. Cholesterol should not be blamed, but praised. In fact, the body cannot function without cholesterol. It is found in all body tissues and is essential to life. Instead of avoiding foods high in cholesterol and saturated fats, avoid consuming sugar, processed foods and excess carbohydrates.

I highly recommending watching the movie Fat Head by Tom Naughton!

Dr Kelly Sennholz, New England Journal of Medicine Study Regarding Cholesterol Drugs

If you or your loved ones take any of the following drugs: Zetia, Vytorin or Inegy, you may need to see your doctor as soon as possible to have your medications evaluated.

 

A new study, just published in the New England Journal of Medicine, evaluated the addition of either Extended-Release Niacin (also known as vitamin B3 or nicotinic acid) or Ezetimibe (found in the above named drugs) to statin therapy for reduction of cardiovascular risk factors.  The study found that despite the fact that Ezetimibe was designed to further lower bad cholesterol levels, the end result was thickening of the arteries (a bad thing!) and increased rates of cardiovascular events.

 

Authors of the study state: “Thus, we believe that prudent clinical practice currently favorsthe avoidance of ezetimibe, with consideration of further restrictionon its use in lieu of clinically validated regimens, until itsnet effect on clinical outcomes can be fully ascertained.”

 

It is important that you not change your medication without seeing your doctor first.  It is also important to know that if you can tolerate Extended-Release Niacin, this may be a better choice for reduction of cardiovascular risk factors, as we have previously recommended.

 

 

www.symtrimics.com

http://twitter.com/mtnmd

NEJM, Nov 15, 2009, Extended-Release Niacin or Ezetimibe and Carotid Intima-Media Thickness, Taylor et al

Positive Heart Health Update

Well, I can’t resist sharing the news with everyone and anyone who reads this. Six months ago I was diagnosed with high total cholesterol. My harmful cholesterol, LDL (low density lipoprotein) was in the scary range. My nutritionist game me a meal plan to follow. It basically involved monitoring my saturated fat intake and eliminating (or severely limit) trans fats.

Background: My entire life I have prided myself in eating healthy and promoting a healthy lifestyle. Then, I tried to fit in and began eating foods I normally wouldn’t. I ate out regularly. I didn’t care what I ate. Most of the food was new to me since I had only eaten “healthy” foods previously. This included cream sauces, larger than usual portion sizes, sugary and fatty foods and all the fun stuff. That tastes great. I even drank whole fat egg nog, something I wouldn’t dream of previously. (Have you ever tasted that stuff?! Yumm..)

After receiving the shocking news, the you know what was scared out of me. Cardiovascular disease runs in my family. I absolutely refuse to be put on heart medications for the rest of my life and that is what I may have faced if I didn’t change my eating habits. So…I got back to my “old” way of eating. And..it has paid off…

Yesterday I received news that my total cholesterol level has decreased by 60 points. How cool is that?!!

I’m not saying this to brag. I’m just saying, it was done through diet and exercise. No medication. And…I’m as happy as a clam in mud. lol

Hope you found this interesting. Kindly share, if you did….

11 foods that lower cholesterol -from Harvard HealthBeat

Here is some good advice for anyone concerned about cholesterol  from the Harvard Medical School free email newsletter. You can search the HealthBeat archives for many more informative articles.

Changing what you eat can lower your cholesterol and improve the armada of fats floating through your bloodstream.

 

In with the good

Different foods lower cholesterol in various ways. Some deliver soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which block the body from absorbing cholesterol.

1. Oats. An easy first step to improving your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half-gram. Current nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber. (The average American gets about half that amount.)
2. Barley and other whole grains. Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver.
3. Beans. Beans are especially rich in soluble fiber. They also take awhile for the body to digest, meaning you feel full for longer after a meal. That’s one reason beans are a useful food for folks trying to lose weight. With so many choices — from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond — and so many ways to prepare them, beans are a very versatile food.
4. Eggplant and okra. These two low-calorie vegetables are good sources of soluble fiber.
5. Nuts. A bushel of studies shows that eating almonds, walnuts, peanuts, and other nuts is good for the heart. Eating 2 ounces of nuts a day can slightly lower LDL, on the order of 5%. Nuts have additional nutrients that protect the heart in other ways.
6. Vegetable oils. Using liquid vegetable oils such as canola, sunflower, safflower, and others in place of butter, lard, or shortening when cooking or at the table helps lower LDL.
7. Apples, grapes, strawberries, citrus fruits. These fruits are rich in pectin, a type of soluble fiber that lowers LDL.
8. Foods fortified with sterols and stanols. Sterols and stanols extracted from plants gum up the body’s ability to absorb cholesterol from food. Companies are adding them to foods ranging from margarine and granola bars to orange juice and chocolate. They’re also available as supplements. Getting 2 grams of plant sterols or stanols a day can lower LDL cholesterol by about 10%.
9. Soy. Eating soybeans and foods made from them, like tofu and soy milk, was once touted as a powerful way to lower cholesterol. Analyses show that the effect is more modest — consuming 25 grams of soy protein a day (10 ounces of tofu or 2½ cups of soy milk) can lower LDL by 5% to 6%.
10. Fatty fish. Eating fish two or three times a week can lower LDL in two ways: by replacing meat, which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats. Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heart rhythms.
11. Fiber supplements. Supplements offer the least appealing way to get soluble fiber. Two teaspoons a day of psyllium, which is found in Metamucil and other bulk-forming laxatives, provide about 4 grams of soluble fiber.

via 11 foods that lower cholesterol – Harvard Health Publications.

Notes from the Soup Kitchen: 1

Soup is brilliant. Its versatile, nutritious, filling and above all (for non-chef’s like me), easy to make.

Roasted Squash and Lentil soup

I’m not the best planner when it comes to food shopping, I shop at markets so am at mercy to the seasons, and often buy what I like the look of and freestyle with my ingredients when cooking – I’ve never been one to follow the rules to the letter, so why start now?!

Last night I bowed to the mercy of the mini squashes that have been winking at me for  the past week and a half; every time I go to the vegetable box, I always get the same ‘eat me, eat me’ whisper, but then something green and leafy has caught my eye and I’ve relegated them to last place again. Well I finally succumbed and roasted them in with a couple of garlic cloves then promptly forgot about them while listening to the Radio 4 Food Programme on Omega 3 fatty acids. Oops. Luckily I remembered just in time and the squash wasn’t burnt to a crisp – actually pretty much perfect in texture, squidy but not completely overcooked.

I got down to the hard graft of making the soup this morning, with a little help of a red onion and a morigold veg (yeast-free) stock cube and some lentils, I cooked up a storming soup. The thing about squashes is that you do have to give them a little push int he right direction to ensure that the flavour comes out as they can be a little watery and tasteless in soup I find. Roasting is the perfect antidote, and roasting the garlic simultaneously means that not only do you have a flavour change in the garlic but you also infuse the veggies together when they are initally cooking which brings out a completely different taste. With mini squashes, you can get away without the painful process of peeling, as you the skins are soft enough to eat and are like butter in the blender, so you don’t lose out on those extra vitamins and fibre either. Lentils will make the soup nice and thick and also provide extra fibre.

Below is a little bit of info on why squashes and lentils are so fab, but be sure not to miss out on the great recipe below the science-y bit. Enjoy!

Squash

A member of the melon/gourd (curbitacae) family, which includes  courgettes, marrow, pumpkin, butternut, acorn, spaghetti squashes

Squashes are high in carotenes, potent antioxidants which help protect from sun damage and have also been reported to have anti-cancer effects to rival more popular cancer fighters. The richer the colour of the skin, the higher the concentration of carotenes. My squashes were orange like pumpkins and green. They also contain vitamin C, folic acid, vitamins B1, B5, B3 & B6, potassium and dietary fibre. In otherwords, fantastic for immunity, mental health, energy levels, digestion and cell performance.

Lentils:

A member of the legume family, whose other members include chickpeas, kidney, butter, pinto and aduki beans.

Excellent source of fibre, so great for anyone on a cholesterol-lowering diet. They also help keep energy levels constant as the fibre slows the release of the glucose (sugar) into the blood stream. Puy lentils are the daddy of lentils as they are far more fibrous than red or yellow lentils, but the great thing is that they only take around 20 mins to cook, so you can pop them into soups dried with no need for pre-cooking unlike other beans.  Lentils are also a good source of vegetable protein, folic acid and minerals phosphorus (bone health), iron (immunity/energy), magnesium (immunity/bone health/stress/digestion), manganese (immunity) and potassium (kidneys).

Variety of Winter Squashes

Roasted Squash & Lentil soup

700g/4-5 mini pumpkin or squashes – de-seeded and cut into quarters,

150g puy lentils

1 onion – sliced

4 garlic cloves – skin on

1 vegetable marigold boullion cube – melted in 1 litre of hot water.

——————————

Method:

Roast the mini squash in an oven heated to 200ºc. Place the garlic into the hollwed out part of the squash and splash with a little olive oil.

Check after 30 mins, give the tin a little jiggle about and leave for another 15 mins.

When the squash is ready, remove from oven and set to cool.

Meanwhile, gently cook the onion in a little olive oil in a heavy-based saucepan and boil the kettle for the stock.

Remove the skins of the garlic and cut the squash pieces in half again, place in saucepan.

Allow to cook through slightly and add the lentils, stirring constantly.

Add the stock and water – add a little more water if required, bring to a simmer and leave for 20 mins.

After 20 mins, the soup shold be ready, so either eat as is, or blend with a hand blender, or pour a little at a time into a larger blender and whizz for a few seconds.

Serve with toasted pumpkin seeds and sunflower seeds on top.

Premature Heart Disease Common in Indians and South Asians

Heart disease is the number one killer of men and women in the United States.  The prevalence of heart disease varies among ethnic groups.  Immigrants from India (South Asia) have a four times greater risk of developing heart disease than other Americans.  Indians are also more likely to develop premature heart disease, have heart attacks at an earlier age and develop diffuse disease due to a genetic predisposition and a multitude of lifestyle risk factors.  This includes both vegetarians and non-vegetarians.

 Genetic risk factors include: high lipoprotein (a) levels, elevated triglyceride levels and lower levels of less protective HDL (healthy) cholesterol.  Indians are also more prone to have abdominal obesity, diabetes, sedentary lifestyles and diets high in fat and starches which can increase the risk of developing heart disease.  The traditional Indian diet includes deep-fried foods (re-use of vegetable oil when cooking), coconut milk, roti, naan and other white breads, white rice, paneer (cheese), whole milk and high fat yogurt.

 Even though Indians have a strong genetic risk for heart disease they can lower their risk by making healthy lifestyle changes. 

 Below are some tips that may help reduce the risk of heart disease:

• Avoid deep frying, try to broil, bake, steam instead
• Use low fat milk and dairy products
• Increase fruit and vegetable and fiber intake
• Use olive oil or canola oil, do not re-use cooking oil
• Avoid ghee (clarified butter)
• Increase intake of fish, nuts
• Decrease intake of starches like white rice, roti, white potatoes and naan
• Avoid eating all or majority of carbohydrates at one meal, do not skip meals
• Increase activity level (walking 30 minutes a day counts as exercise)
• Weight loss (lose abdominal fat, waist circumference goal men <36 inches, women <32 inches)

 Lipoprotein (a) is a sub-class of LDL (Bad) cholesterol, when levels are elevated in the blood the risk for heart disease and stroke are increased.  Elevated lipoprotein (a) levels are associated with premature heart disease and have little to do with diet or lifestyle, they are usually hereditary.  All Indians/South Asians should have a lipoprotein (a) level checked at least once in their lifetime, preferably when they are younger since it is a marker of premature heart disease.

“Take Charge: A Woman’s Guide to a Healthier Heart” discusses how women can help control their cholesterol and other risk factors to prevent a heart attack, stroke and diabetes. “Take Charge: A Man’s Roadmap to a Healthier Heart” is due to be released Fall 2009. For more info visit www.heart-strong.com

Penchant de Fromage

There was one thing, and one thing only on her mind when she woke up this Tuesday morning: Cheese.

Now, what is it about cheese that drives Karina so nuts? Let us count the ways….

credit to: deviantart.com

1. It is versatile: There is nothing Karina loves more than a good curried grilled cheese sandwich or a slice of Pizza Hut’s veggie lover’s pie. And when the mood strikes, nothing hits her spot better than a piece of toast heaped with a mound of Welsh Rarebit. Mmm….

2. Texture: Soft. Crumbly. Firm. Velvety. Smooth and silky. Rough. Just simple thoughts of a cheese’s touch are enough to tantalize Karina’s palate. Say the word “crumbly” and her mind will go astray to thoughts of crumbled Feta over butter crackers or some fresh Manchego atop a warm arepa.

3. Taste: The softness of a ripe french brie, the potent taste of a mature gouda, and the robust flavor of an aged cheddar… enough said.

4. Health: As a girl in dire need of nourishment, Karina is appreciative of the nutrients cheese brings her. Cheese is loaded with Vitamins A, B-12, and D, and excellent amounts of protein, phosphorus, and calcium. Cheese is most definitely a friend with benefits!

credit to: deviantart.com

When her sunrise cheese appreciation period ended, Karina slipped her nippy feet into her grandmother’s old stained slippers. Something about hand-me-downs always warmed her heart. Perhaps it was the idea infused of “if you have something great then share it?”

Karina knew that her nutritionist most likely sat at her desk thinking “she’s gonna be late again” and made it her morning’s mission to get out of the house on time.

She began to move toward the stairs when suddenly, a frenzied Mother dashed into the hall with a crazed expression on her face.

“MY CHOLESTEROL WENT THROUGH THE @##>?~%&ing ROOF!”

Mother got off the phone with Dr. S and one of her nervous breakdowns ensued.

“I’ll make you a nice bowl of chocolate oatmeal if you calm down,” Karina cooed.

Worked like a charm.

—————————–

1/2 c. Kashi Heart to Heart cereal and 1 crumbled golden corn VitaTop mixed into a 1/2 c. of LLF’s drinkable pina colada yogurt, pumpkin seeds & soy nuts, and chopped figs. On the side she enjoyed a Morningstar maple breakfast patty with milk and coffee.

The bowl of cereal was so tropical, so unique, so… exotic! Karina felt so excited to share this creation with her bloggers as she felt it could inspire several variations and newfangled breakfast treats.

Karina polished off her bowl, grabbed her purse, and scuttled out the door.

As her mother drove, Karina’s stomach fluttered with anxiety.

Did I gain? Did I lose? How much do I weigh now? What if I lost!? But what if I.. gained?

She tried to block ED out of her mind and sat peacefully for the rest (most?) of the trip.

—————————–

A pound. Karina gained a pound. A whole one pound. Not the usual 1/2 pound, 1/4 pound, 3/4 pound, but a pound.

She felt nauseous. On the bright side, the nutritionist said her meal plan looked fantastic.

ED felt perturbed.

“OH MY GOD, YOU FAILURE!” ED cried. “A whole pound!? You were better off gaining a fraction of a pound a week! Don’t you see that now your body will change sooner? You better hope that wasn’t real weight and that it was simply that 16 oz. coffee you just finished sipping on, you piglet. Now no one will think you’re special.”

People do not think Karina is special because she is thin… People think Karina is special because she is quirky and fun, not because she looks sicker and sicker as more of her clothes come off. And people think Karina is special because she can cook and draw, not because she stays at a low BMI. People don’t even care about that stuff. No one chooses their friends based on body weight. No one sane or worthwhile at least.

By the time Karina got home, her stomach became a garrulous scoundrel whom cried for attention. It howled and shouted unintelligible requests at her regarding cheese enchiladas and other gabbledygooks.

Well, be they gabbledygooks or not, her spoiled stomach got just what it asked for:an Amy’s Cheese Enchilada whole meal with a side of winter squash (not pictured) and a 1/2 c. of cottage cheese with blackberries.

Karina closed her eyes and savored every last bit of cheesy righteousness as if it were her last. Because it probably was her last.

Due to Mother’s scandalously high cholesterol, a few things had to be changed in the Pinzon household such as less frozen foods in the house. And less saturated fats (except for Karina, who needs her cheese!).

—————————–

Hours passed, the sun dimmed, and Karina now faced a new dilemma.

Last night at ballet, she couldn’t do it. She had to raise her hand an hour into class and sit out because she felt like she would pass out.

Her legs felt light and her brain felt fuzzy. She shouldn’t have gone to ballet. She’d had three dizzy spells that day and should have known better. Well, she did but did not want to face it.

Karina Pinzon, the Karina Pinzon, was sick. Her throat hurt, she felt weak, and all around dreadful. Could it be that she was… human? One of those living, breathing things that roam the Earth?

It appears as though she was.

Unfortunately, this troubled little human knows not how to rest. The word “rest” was purged from her vocabulary at the start of ED’s appearance when sitting on the couch to watch TV became an unlawful activity. The only activity that ED smiled upon was exercise.

Karina’s relationship with ballet is a curious one, to say the least. Karina has an artistic and amorous relationship with ballet. To her, ballet is one of the finest forms of art ever created. It is the epitome of grace and beauty put together.

ED, however, has an obsessive relationship with ballet and its’ obsession is not a healthy one. It is an abusive one.

While Karina wanted to go to ballet, ED had to go to ballet.

To miss a day would mean to “fail” ED’s exercise plan, not a day to get her strength back.

“If you don’t work out, your 1 pound of weight is going to be a flabby gut on your once flat belly.” ED taunted.

“Shut up!” Karina cried. “That is not true! NOT TRUE!”

Karina bolted off the couch.

“This week is demonstration week and I don’t want to be remembered by all the parents as ‘the skinny girl who passed out during my daughter’s ballet class.’ Also, if I don’t take care of myself, I’ll end up missing more days of ballet. So, there!” She blew a raspberry at her enemy and sat back down.

—————————–

Karina’s dinner consisted of 1 c. of black beans mixed with melted swiss cheese, pistachios, and hogao (Colombian criollo sauce). On the side she had a 1/2 c. of couscous with soy sauce and carrots.

She felt gorged after this but ignored the stuffed feeling and patted her stomach. That was a good meal – emphasis on good. Why would she complain for feeling a little full? One should feel blessed to feel full in a world where unwillful starvation is an extensive issue.

Moral of the story: Appreciate, be thankful, love (yourself and others), and never take things for granted.

Differences between drugs and natural therapies

Understanding the biochemical pathways involved in nutrient and drug actions is of prime importance when working with patients. Using this information can help the practitioner choose the best treatment while also helping to inform a patient about the processes that occur in their body.

In studying these these interactions over the years, I’ve long-noticed a primary distinction between the way drugs affect the body and the way natural therapies affect the body. From what I can see, many drugs work “against” the body, while natural therapies work “with” the body. I’ll detail a few examples to show you my point.

1) statin cholesterol-lowering medications
These drugs interfere with (or block) the body’s natural production of cholesterol. This is turn lowers the cholesterol level in the blood.

A natural approach would be to increase the body’s natural ability to break down cholesterol, and hopefully look in to addressing the reason why the body is making more than is considered healthy.

2) aromatase inhibitors
Aromatase is an enzyme involved in the production of estrogen. Excess levels of estrogen have been implicated in breast and ovarian cancer. So these drugs are mainly used in those with breast and/or ovarian cancer, in order to block the production of estrogen.

A natural approach might be to help the body (specifically the liver) break down, detoxify, or “clear” these estrogens from the system more efficiently; rather than to outright block the natural production of estrogen.

3) “osteoporosis” medications
Bone is constantly remodeling. That is, new bone is continuously being formed, while old bone is continuously being broken down. Certain medications used to treat osteoporosis (known as bisphosphonates) are designed to inhibit the body’s natural breakdown of (old) bone; in an attempt to maintain the bone density that already exists.

A more natural approach would be to facilitate the growth of new bone cells through supplying the body with the raw materials necessary to build bone; amongst other methods.

4) antidepressant medication or SSRI’s (selective serotonin reuptake inhibitors)
A lack of the neurotransmitter serotonin is commonly considered one of the hallmarks of depression. Let me first say that serotonin and other neurotransmitters are constantly “floating” in the area between nerve cells called the synaptic cleft. Generally, one nerve cell (the pre-synaptic) will release serotonin into the cleft in order for an adjacent nerve cell (the post-synaptic) to take-up the serotonin and allow it’s effects to take place in the body. Normal metabolism dictates that the first nerve cell (pre-synaptic) will also naturally “reuptake” (i.e.: take back if you will) much of the serotonin it released into the cleft or space. These SSRI drugs are designed to prevent serotonin from naturally being removed (or re- taken up) from the area between nerve cells. Again, it blocks the normal action of the body, in turn leaving more serotonin “around” in hopes that the second nerve will use it and allow its action(s) to take effect.

A more natural approach would be to see if perhaps the body’s production of serotonin is low is the first place. If so, a natural approach would work with the body in order to produce more serotonin, as opposed to blocking the natural self-regulating mechanism of reuptaking it.

There are many other examples of how the action of drugs work to block or impede the body’s natural functions; while the aim of natural therapies is to help facilitate or enhance the body’s natural functions in order to accomplish a desired result. Perhaps the reason that natural therapies have few known side-effects is because they work “with” the body’s natural processes as opposed to working “against” them. When looking to achieve a desired result, wouldn’t you rather work “with” your body than “against” it?

Dr. Robert D’Aquila – NYC Chiropractor – Applied Kinesiology

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Delicate Heart....Take care of it.....

Sunday the 27th September 2009 was followed globally as “World Heart Day”. Every year the 4th Sunday of September marks the World Heart Day as declared by WHO. This came into effect from the year 1999.It is organized by the World Heart Federation and its members. It is co-sponsered by WHO, UNESCO and United Nations Sport for Development and Peace. It aims at creating public awareness and to promote preventive measures to reduce the deadly killers of mankind i.e cardio-vascular disease(CVD) and stroke. 

The World Heart Federation is a Geneva based non-governmental organization dedicated to the prevention and control of heart diseases and stroke especially in low and middle income countries. Every year they come up with a new theme and the theme of 2009 was ‘Work With Heart’. CVD’s have been the leading cause of death globally taking away about 17.2 million lives annually. According to WHO by 2015 almost the death toll from CVD’s will peak up to a disappointing 20 million per year worldwide and around 2 million deaths in India alone by 2010. About 40% of those deaths occur even before the patients reach the hospital for initial care. 

Work With Heart: Heart is the most delicate organ in the body which carries a heavy burden of work throughout the life. It is regularly subjected to the ill effects as caused by our day to day physical activities, mental stress, abnormal diet and lifestyle, bad habits like smoking and untoward emotions. Economical recession, low productivity and fight for survival has off late contributed to these problems. It is our duty to take care of our heart by taking care of ourselves before it is too late and the heart gives way. Keeping health to work and working to keep health are mirror images of each other and compliment each other. Health at the work place is very important. Keeping in view that almost half of those who die of chronic diseases including the CVD’s are in their productive years, especially in low and middle income countries, the WHO and WHF have called for Work With Heart slogan so that the loss of millions of productive years every year shall be prevented. It also aims at increasing the rate of good health and productivity at work place. This can be achieved with the Work Place Health Promotion and Workplace Wellness Programmes. To achieve core business objectives the importance of employee health takes priority. Large organizations like WHO and World Economic forum have recognized its importance and are working with programmes to achieve it. It is high time for the employers of different companies to realize its importance and implement health promotion as a part of corporate plan. Many organizations are in favour of it but many more have to incorporate it especially in developing countries. 

Workplace Wellness Programmes:

*Tips for Employer’s

• Offer information to workers using leaflets telling them about the risk factors of CVD’s and stroke
• Establish health policies: eg prohibition of using tobacco or smoking at work place
• Promote and encourage good food habits: Good quality of food at canteen, information about the caloric salt and fat content of the food, adding whole grain meals, more vegetables and fruits in the menu etc
• Encourage workers to take short breaks in between work and to exercise a bit for a few minutes to half and hour a day
• Make drinking water easily accessible 

*Tips for Employees

• Healthy food intake: Make good choices at canteen or hotel menu, carry food from home if possible, take 3 to 4 servings of fruits and vegetables per day
• Exercise regularly: Don’t use lift-in fact use steps, take a small walk in between work during break, walk from home to bus stop or get down a stop early and walk to office.
• Use less salt and processed foods
• No to tobacco and alcohol
• Maintain a healthy weight… Neither put weight nor lose too much
• Visit a doctor or a health care professional and know your weight, blood pressure, cholesterol and glucose levels, BMI and waist to hip ratio. 

Prevention of CVD’s and Stroke:

• Knowing the risk factors and avoiding them: The risk factors of the CVD’s and stroke are as below mentioned by avoiding which 80% of premature deaths due to these alien diseases can be checked –
  • Tobacco
  • Incompatible foods and junk foods
  • Sedentary living habits and improper or inadequate physical activities
  • High blood pressure
  • High cholesterol and glucose levels
  • Over weight and or obesity
  • Inadequate use of fruits and vegetables

 

• Do’s to prevent CVD’S and Stroke:

           Take diet low in saturated fats

           Take adequate fruit and vegetable servings

           Take 6 to 8 glasses of water a day to stay hydrated. Don’t opt for alternatives like coffee tea or hydrated drinks.

           Include whole grain cereals and nuts in the diet

           Include fish and fish oils in your diet if you are a non vegetarian

          Use less salt and plenty of fibre rich food

          Always prefer fresh and hot food. Avoid plenty of spices and oil rich foods

          Regular exercises and workouts: Walking, swimming jogging ets for atleast half an hour(only after medical consultation if you have signs of

           CVD or stroke or if you have a family history of the same)

           Take breaks in between work

           Keep distressed, get involved in group activities, go outing with family and friends on week ends or during holidays, play with your kids, 

           read good books, laugh, watch cartoons etc

           Practice Yoga and meditate regularly

            Avoid anger and aggression

            Hear pleasant music 

Ayurvedic Remedies to prevent CVD’s and Stroke :

Ayurveda helps you to keep your heart protected from many diseases. Ayurveda when resorted to early, can be handy in treating the problems of the heart too if you already have hired one. The below mentioned is a briefing of the Ayurvedic approach towards Hrudaya Vikaras or ailments related to heart-

• Shodana – Since all the diseases of systemic origin are caused due to morbid doshas according to Ayurvedic concepts, Shodana or purificatory measures to remove these doshas will be the primary approach. Vamana(emesis) and Virechana(purgation) are indicated in the treatment line of Hridroga. They should be brought about after a proper Snehana(oleation with medicated ghee or oils).
• Sthanika – Local treatments:
  • Hrid Lepa: Application of medicated pastes in the form of anointments over the region of the heart
  • Parisechana: Sprinkling of medicated decoctions or milk
  • Hrid basti: Pooling of medicated oils or ghee within the chamber constructed over the cardiac region with flour
• Other Treatments:
  • Shiro Dhara – Pouring in stream of medicated oils(taila dhara) or medicated buttermilk(takra dhara) to combat stress, hypertension etc associated with the cardiac ailments
  • Kaya seka and Pizzhichil: Pouring in stream of medicated oils all over the body – provides a distressing and relaxing effect, improves blood flow, improves nerve conduction, relieves pains, brings about good sleep
  • Shiro pichu(keeping a cotton swab soaked in oil on the crown of the head) and Shiro abhyanga(massaging the head with medicated oils)
  • Pada abhyanga: Foot massage with medicated oils  
• Shamana Chikitsa: Palliative treatment with oral medicines – The below mentioned medicines will be highly effective in prevention and treatment of cardiac problems-

            *Partharishta(Arjunarishta), Punarnavarishtam, Draksharishtam, Arjuna  Ksheerapaka

            *Chandraprabha vati

             *Hridyam Kashayam

             * Patent products of AVN:

1. Tab Norbeepee: In associated hypertension
2. Tab Manomitram: In associated stress and anxiety, sleeplessness
3. Cap Perment: In associated stress and anxiety, palpitations, disturbed sleep
4. Tab Lomedus: In presence of high levels of cholesterol, LDL, triglycerides
5. Tab Nervine: In associated stress and nervous disorders
6. Tab Herboplex: As a revitalizer  and anti-oxidant, relieves fatigue
7. Cap Xerfer: In associated anemia, general weakness, palpitations
8. Tab Punarnava Mandooram 

We can definitely prevent the problems occurring to our heart if we plan and organize our lifestyle and diet properly and follow them sincerely.

Be happy…and Cheerful…Avoid tensions…and enjoy the life as it comes

Have a positive approach…and be negative to bad habits….

Remember…An Apple a day keeps a Doctor away….and of course…

Ayurveda is always there……

For details contact: Dr Raghuram Y.S,MD(ayu),

                                Consultant Physician

                                Arogya Ayurvedic Centre

                               12th cross,Jayanagar 7th Block/Off K.R. Road

                                Bangalore – 82

                                Landmark: Opp Upahar Sagar hotel/Behind Shastry’s Bakery

                                Ph: 9480071422/080-26766291

Mail us at: drraghuramys@gmail.com

                  drraghuram@avnarogya.in

Visit us at: www.avnarogya.in and www.arogyabangalore.com

Sports Supplement Drastically Decreases Cholesterol

I recently came across a press release from Champion Nutrition through Google News that compelled me to blog about their sports supplement: Wipeout. Wipeout is one of hundreds of sports supplement pills marketed to burn fat.

What intrigued me about Wipeout and the press release was the University studies that prove its enhanced benefits of drastic cholesterol reduction. That’s not a “feature” you see in other fat loss pills.

Wipeout was compared next to a placebo in which Wipeout users showed the obvious reduction in cholesterol whereas the test subjects using placebos did not.

I’m not too big on sports supplements these days, especially after the news several months ago about Hydroxycut. Thankfully I don’t have high cholesterol, but if I did I’d probably try Wipeout over a box of Cheerios or overpriced prescription meds like Lipitor.

Link to Press Release: Click Here

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Sports Supplement Drastically Decreases Cholesterol

Pass me a Slim Jim, cause "You are NOT the Father!"

Yesterday, as I was leaving the office building, I heard a woman chatting nervously with her coworker as she walked through the parking lot. “I’m hoping if I lose 20 lbs, my cholesterol will naturally go down,” she said.  “Then I can go back to the doctor for a test.  You know, because you can’t test that on your own.” I was tempted to turn around to share with her that in fact you can test your cholesterol by simply picking up a “do it yourself” kit at Walgreens.  Cholesterol however,  is the least interesting thing you can test for on your own time.

Doctors and lab techs will soon be obsolete thanks to the advancement of take home tests.  “Did you know you can buy paternity tests at Walgreens?” my friend Kristin texted the other day.  Well there goes Maury Povich’s job.  Not only can you determine your baby daddy in the privacy of your home– or the Walgreens’ bathroom, but you can also pick up some light bulbs and Mike and Ikes while you are out.  What shocked me the most, was that it is only priced at $29.99…a total steal!  Apparently the kit has received 4 out of 5 stars…one gentleman gave it a poor score due to the fact that you must have the mother’s signature to receive the results.  Before you swab little Jimmy’s mouth, make sure your potential baby mama signs off on the test.

For those of you who get a little crazy on the weekends, Walgreen’s also sells drug tests.  My favorite was the cocaine test.  Employers, why pay for lab testing and processing fees when you can test your employees pee in your company bathroom? I can just see the staff minutes now: “Thursday we will be conducting mandatory drug testing.  Our office manager, Bernice will be administering the tests in the privacy of the first floor restroom.” 

Along with the paternity and coke tests, you can also test your cholesterol.  Checking your LDL and HDL levels might not be as sexy as finding out who owes you child support, but damn it saves gas.  So, yes, you can test your cholesterol on your own time.  Grab the kit, and a jumbo tube of Slim Jims to chow down in celebration of lowering your score.

Does an apple a day keep the doctor away?

There is an old saying: “ An apple a day keeps the doctor away.” It turns out this saying may have a lot of truth to it. Fruits, especially apples, contain impressive amounts of nutrients.
So, what makes apples so important? Let’s consider some of the apple’s components and their effect on our health:

• Pectin: Can help lower blood glucose, blood cholesterol and fats.  Can also help regulate elimination.
• Vitamins and Minerals: Contains Boron, Calcium, Potassium, Iron, Vitamin A, Vitamin E and Vitamin C.
• Anti-oxidants: Including Quercitin, which can decrease the risk of lung and breast cancer, as well as age-related problems like Alzheimer’s disease.
• Nature’s toothbrush: helps kill bacteria in the mouth, decreasing incidence of cavities, gum inflammation and abscesses.

Apples are a low calorie dense food, meaning they are filling, satisfying, yet are low in calories.  And, with so many varieties available, eating an apple every day doesn’t get boring.

Apples can help maintain health

While apples can help you maintain health, they are not going to prevent all illnesses.  Many other factors contribute to maintaining health.  It is important to include other foods that provide other nutrients as well.  Many other fruits are also healing fruits.

Why focus on apples?

Apples are easy to grow, provide a variety of tastes and can stay fresh and tasty for a long time.

While it is important to eat a varied diet, apples are an easy and tasty way to get many of the nutrients that support health.  So, enjoy an apple and see if “eating an apple a day helps you keep the doctor at bay”.

Mandura and the Durian Fruit, What Is It?

Well, here I am, almost one week in this Mandura “thing”.  Well let me tell you, I literally have never seen anything, and I know people say stuff like that all the time, but I have NOT seen anything quite like this.  In less than ONE WEEK I now have in my business, 635 new business partners.  On an slow day, as in this past Sunday, I saw 58 people join force’s with our Mandura group!  As I started this post I gained 4 new partners within this time, about 25 minutes!!!

There are benefits to drinking the “juice” also, there have been reports of people being told be their DR’s to cut back on diabetic meds as somehow they no longer need as much meds as they had originally prescribed!  Coincidence, could be, time will tell.

One thing about the Durian fruit, which is in Mandura, is that it “cleanses the blood!

Among the beneficial nutrients in each Durian are:

Phytonutrients: nutrient compounds that provide immune system support, DNA damage repair, carcinogen detoxification, antioxidant and anti-inflammatory effects

Organo-sulfur compounds: natural organic compounds known to have medicinal benefits such as minimizing cholesterol development, decreasing inflammation and arthritic pain, improving joint movement and skin complexion, and counteracting carcinogens*

Dietary Fiber: supports a healthy intestinal tract*

Essential Amino Acids: contains essential amino acids, with glutamate at particularly high levels which is critical in the metabolic process*

Tryptophan: a healthy amino acid that is the antecedent to Serotonin which monitors the human body`s emotions. Serotonin is converted to Melatonin which promotes efficient sleep, aids in managing anxiety and is often effective in treating several types of mental disorders*

Minerals: including calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper and manganese

Vitamins: including thiamin, riboflavin, niacin, pantothenic acid (B5), Vitamin A, Vitamin B6, Vitamin C, Folic Acid and retinol

Protein and Fat: Good muscle builder that is high in protein and fat, but cholesterol-free*

Other Health Benefits of the Durian include:

Boosts metabolism weight loss*

Blood Cleanser*

Muscle builder*

Natural Energy *

Antibacterial

Detoxification of carcinogens*

Good source of raw fats* Secure a spot quick, earlier in, better income! $30 dollars gives you a bottle of Mandura, a website (no additional cost to you).  There is also a MONEY BACK GUARANTEE, not happy, within 30 days, return bottle, get FULL REFUND, (see website for FULL details)! http://www.phenomsinc.com

Lower Your Cholesterol with Heart Healthy Choices

from the Living Well Center

For many Americans working toward better heart health, an important first step is getting cholesterol to a healthy level. Diet and exercise are important steps to reduce high cholesterol. However, many people may find that with diet and exercise alone, cholesterol numbers are not where they should be.

More than one hundred million Americans have high cholesterol, an important risk factor for heart disease. Though diet is very important, many people don’t realize that cholesterol is also produced in the body based upon heredity.

Learning about your family health history is important—we recommend talking to your family about their health and creating a family health tree (a sample is available on our Web site). Bringing this information to your next doctor visit will help you discuss your family history regarding cholesterol and other hereditary health concerns.

Understanding Cholesterol

What you eat affects your health, by raising or lowering the blood fats (cholesterol, triglycerides) that circulate through your body. Some foods increase your levels of total cholesterol, LDL or “bad” cholesterol and triglycerides. Over the years, excess cholesterol and fat are deposited in the inner walls of the arteries that supply blood to your heart. Eventually, these deposits can make your arteries narrower and less flexible, a condition known as atherosclerosis. Left unchecked, this buildup can lead to heart attack, stroke and death.

Additionally, because of your family health history, your body may be genetically predisposed to make more cholesterol than you may need, in addition to the cholesterol from your food intake.

Know your numbers!

Each one of us has a cholesterol goal level, based upon our individual risk factors and our risk for heart disease. The National Cholesterol Education Program (NCEP) recommends that everyone age 20 and over have a blood cholesterol test every five years to check their cholesterol levels. To learn more about your goal, visit www.nhlbi.nih.gov/chd for the National Cholesterol Education Program’s Live Healthier, Live Longer Web site.

If your cholesterol levels are mildly to moderately higher than your goal, making a few dietary changes may be all you need to get back on track.

According to current NCEP recommendations, people with coronary heart disease or others considered to be at high risk for coronary heart disease generally have an LDL cholesterol goal of less than 100 mg/dL. An LDL cholesterol goal of less than 70 mg/dL is a therapeutic option for people considered to be at very high risk. Work with your doctor to develop a plan to help reduce your LDL cholesterol number to goal.

Here are guidelines for your cholesterol and triglyceride levels according to NCEP guidelines (new guidelines will be released in 2010):

Total blood cholesterol levels less than 200 mg/dL Desirable 200 to 239 mg/dL Borderline high 240 mg/dL or above High LDL blood cholesterol levels less than 100 mg/dL Optimal 100 to 129 mg/dL Near optimal/above optimal 130 to 159 mg/dL Borderline high 160 to 189 mg/dL High 190 mg/dL and above Very High HDL blood cholesterol levels above 60 mg/dL. Levels above 60 mg/dL are considered especially beneficial and can offset risk factors for heart disease, according to NHLBI. The higher the level, the healthier it is. Optimal 50 to 60 mg/dL for women; 40 to 50 mg/dL for men Average less than 50 mg/dL for women; less than 40 mg/dL for men. Below these levels is considered a major risk factor for heart disease. Low Triglyceride levels less than 150 mg/dL Normal 150 to 199 mg/dL Borderline High 200 to 499 mg/dL High 500 mg/dL or higher Very high

It is important to remember that these recommendations are for healthy individuals, not for women with existing risk factors for heart disease, such as diabetes, kidney disease, being overweight, smoking or having a family history of heart disease. If you are at risk for heart disease, your target goals likely will be lower.

Fighting Back

There are things that you can do now to help you gain a better understanding of your risk factors and perhaps lower your chances of high cholesterol and heart disease. For starters, it’s important that you eat right, get plenty of exercise, as recommended by your physician, and begin to understand your family health history. A healthy diet may help reduce total cholesterol. In general, you want to get “good” cholesterol higher and “bad” cholesterol lower.

You can still enjoy a wide variety of foods by making healthful dietary choices and changes.

If elevated cholesterol is part of your family genetics, or you have other conditions such as heart disease or diabetes, you may need medication in addition to eating a heart-healthy diet. But whether you have normal cholesterol, high levels, or are currently taking a cholesterol-lowering drug, eating a healthy diet is important for everyone.

Good fats/bad fats

Fats can be good for you and your heart, when they’re the right kind and consumed in limited amounts; but even good fat is packed with calories.

Those include monounsaturated and polyunsaturated fats, which decrease “bad” cholesterol, and omega-3 fatty acids, which lower triglycerides.

• Unsaturated fats are liquid at room temperature.
• Monounsaturated fats include olive oil, canola oil and peanut oil.
• Polyunsaturated fats include corn oil, safflower oil and soybean oil.

Saturated fats are the bad guys that may endanger your heart. They increase LDL or “bad” cholesterol more than anything else in your diet.

• Saturated fats, found mostly in animal products, are hard at room temperature or in the refrigerator. Think butter, shortening, fat on and in meat and poultry skin. Whole milk or two-percent milk products, half-and-half and cream all have a lot of saturated fat.
• Tropical oils—coconut, palm and palm kernel oils—also contain a lot of saturated fats. These oils are used in commercially baked crackers, cookies and non-dairy creamers.
• Foods containing saturated fats often also contain high amounts of cholesterol, which is only found in animal products.

Trans fats are another culprit to watch out for.

• Trans fats raise “bad” cholesterol.
• Trans fats are found in foods made with hydrogenated or partially hydrogenated oils—stick margarine and some store-bought cookies and cakes, fast-food French fries, potato chips and other snacks.
• Read your food labels before purchasing. If there are .5 grams or less of trans fats in an item, the company can claim 0 trans fats on the label, so check the ingredient list for hydrogenated oils.

Heart-Healthy Choices

1. Switch your dairy

• Make the change from whole or two-percent milk to one-percent and then to skim, for drinking and in recipes. Or try almond milk or rice milk for a nondairy alternative.
• Use low-fat or nonfat sour cream, yogurt, cream cheese and ice cream.

2. Choose lean cuts

• Beef tenderloin, sirloin, eye of round, ground beef with 10 percent or less fat and pork tenderloin are good choices.
• Other alternatives include white meat chicken or turkey.
• Remove the skin before cooking any poultry.

3. Cook with monounsaturated or polyunsaturated Oils

• These include olive, canola, peanut, safflower, sunflower, sesame and soybean oils.

4. Use more plant-based proteins instead of animal products

• These include beans and peas—black beans, kidney beans, pinto beans, chickpeas, lentils—and tofu or soy. Try veggie burgers (soy-based or grain-based) for an alternative to beef.

5. Boost your intake of foods that are high in soluble fiber

• This type of fiber binds to cholesterol in the digestive tract and helps remove it from your body. Good sources include oatmeal, oatmeal bread, oat bran cereal, beans and peas, apples, bananas and citrus fruits.

6. Increase whole grains in your diet

• Choose bread with at least 3 grams of dietary fiber per slice, whole-grain pastas and brown rice.

7. Use products containing plant sterol and stanol esters

• These components help keep your body from absorbing cholesterol.
• Consuming two to three grams a day decreases LDL cholesterol by 6 percent to 15 percent.
• Food products that have added cholesterol-lowering sterols and stanols include margarines, orange juice and yogurt.

8. Eat fatty fish twice a week

• Choose wild salmon over farm-raised to reduce possible toxin exposure.
• Pregnant or nursing women and children should limit tuna intake to 6 ounces a week and avoid swordfish, due to concerns about methyl mercury levels.

9. Increase the amounts of fruits and vegetables you eat

• Most women should have 1-1/2 cups of fruit and 2 to 2-1/2 cups of vegetables (without cheese sauce!) every day, according to new guidelines.
• Adding more of these to your diet fills you up, adds fiber and important nutrients and helps replace foods with saturated fats.
• For details on the new dietary recommendations, visit www.mypyramid.gov.

10. Keep an eye on dietary cholesterol

• Dietary cholesterol, such as is found in eggs, dairy products and some other foods, may raise cholesterol in the blood slightly, but newer studies find that consumption of dietary cholesterol is unlikely to substantially increase risk of coronary heart disease or stroke among healthy men and women. If you have other existing health conditions or risk factors for heart disease, such as diabetes, kidney disease, being overweight, smoking or having a family history of heart disease, you may need to monitor dietary cholesterol more closely.
• Egg yolks are filled with dietary cholesterol—213 milligrams in each. If you have elevated cholesterol, the National Cholesterol Education Program recommends you keep your consumption under 200 milligrams per day.
• Egg whites are cholesterol-free, so use two for each whole egg in recipes, or use cholesterol-free egg substitute, which works well in baking and omelettes.

Heart-Healthy Tips for Eating Away from Home

Here’s how to eat out and have a terrific meal without taking in too much fat and cholesterol:

 

1. Preparation counts. Order your food fresh, sautéed, grilled/broiled, or poached. If sautéed or broiled, ask for it to be cooked with olive oil or without fat. Have sauces served on the side, so you add only what you need.
2. Divide and conquer. Resist the pitfalls of inflated portions by eating only half of what you order. Take the rest home for an easy lunch or dinner the next day. Ask if you and your dining partner can share an entrée, with each of you ordering individual salads.
3. Balance. Have the nachos if you really want them, but order a healthy entrée. Dessert isn’t a no-no—pick fresh fruit or sorbet. Enjoy the bread or rolls, just skip the butter and drizzle on olive oil.
4. Sip slowly. Wine may raise HDL “good” cholesterol a bit, but there’s also evidence it can boost your triglyceride levels.
5. Fast food stops are OK. Most fast-food restaurants now offer healthier items than a bacon double cheeseburger. Depending upon which chain you visit, you may find salads (ask for nonfat or olive oil dressings), grilled chicken, yogurt, baked potatoes and fresh fruit cups.
6. Look for a heart-healthy symbol. Some restaurants put a heart or other sign next to healthful menu items. Choose from those.

For More Heart Healthy Info visit www.heart-strong.com

References

Lichtenstein, A.H. Dietary fat and cardiovascular risk: quantity or quality? Journal of Women’s Health. 2003 Mar.;12(2):109-14.

Mozaffarian, D., Rimm, E.B., King, I.B., Lawler, R.L., McDonald, G.B., Levy, W.C. Trans fatty acids ad systemic inflammation in heart failure. American Journal of Clinical Nutrition. 2004 Dec.;80(6):1521-5.

Thompson, G.R., Grundy, S.M. History and development of plant sterol and stanol esters for cholesterol-lowering purposes. American Journal of Cardiology. 2005 July 4;96(1 Suppl):3-9.

Associated Press. “U.S. Government Discards One-Size-Fits-All Food Pyramid.” 2005 Apr. 19.

© 2009 National Women’s Health Resource Center, Inc. (NWHRC) All rights reserved. Reprinted with permission from the NWHRC. 1-877-986-9472 (tollfree). On the Web at: www.healthywomen.org.