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Creating the body of your dreams. Tried and true diet, nutrition and training advice. How to stay sane and happy and enjoy the journey. Remember, "Life is not a dress rehearsal" Friday, February 11, 2011 Cholesterol I have a physical every single year and my Doctor does blood work for just about everything under the sun. He even says he looks for steroids because supplements are not regulated, and there have been cases where people are buying products that are contaminated... Right, or he thinks I am taking them! He checks my cholesterol as high cholesterol is a leading cause of heart disease and stroke. Thyroid disease also runs in my family, so I am careful about having that monitored annually also. He was interested in Vitamin D deficiency this time because I wear sunscreen everyday after having skin cancer.... He is also very interested in my diet, my exercise, everything. He likes to say that I am a very unique specimen, I take that as a compliment. I got a call form my Doctor's nurse the other day and she was dumbfounded. She said my numbers get better every year! She said my total cholesterol is 118 and my HDL is 52, now that is something to celebrate! Just what does the HDL do? HDL cholesterol, or "good" cholesterol, appears to scour the walls of blood vessels, cleaning out excess cholesterol. It then carries that excess cholesterol -- which otherwise might have been used to make the "plaques" that cause coronary artery disease -- back to the liver for processing. So when they measure a person's HDL cholesterol level, they seem to be measuring how vigorously his or her blood vessels are being "scrubbed" free of cholesterol. So what do I do that ensure my cholesterol level is so low? It's mainly my diet. I eat oatmeal, oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL), the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, apples, pears, barley and prunes. I eat fish and take lots of fish oil (omega-3 fatty acids) Eating fatty fish can be heart-healthy because of its high levels of omega-3 fatty acids, which can reduce your blood pressure and risk of developing blood clots. Image via Wikipedia I eat nuts, mainly natural peanut butter. Walnuts, almonds and other nuts can reduce blood cholesterol. Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy. I cook with olive oil. Olive oil contains a potent mix of antioxidants that can lower your "bad" (LDL) cholesterol but leave your "good" (HDL) cholesterol untouched. I avoid saturated fats and trans fats. I eat lean poultry, beef and avoid cheese and dairy. I exercise every single day and include aerobic activity regularly. I do not smoke, I don't drink much, although studies seem to indicate that one or two glasses of alcohol a day (and NO more) may help to increase HDL levels, but do nothing for lowering LDL. The problem with using alcohol as a method of increasing HDL, is that most people just don't stop with two drinks, plus, you absolutely cannot be successful on a fat losing diet if you are drinking, it just won't work. I enjoy my diet, it's a diet for life. Long Live Kristy! Monday, December 13, 2010 Sandwiches Why? Simple: If you are trying to be lean, bread doesn't belong in your diet. It is processed empty calories for the most part. However, I am not preparing for a competition right now, in fact, I am trying to gain weight. I don't really like adding fat to my frame, but it's a necessary evil if I want to add muscle. I am sure you have read people telling you that they have the secret to add lean mass (muscle) and lose fat all at the same time. Don't believe it, if they had that secret, they would be multi-millionaires and wouldn't need to be selling their "revolutionary system" over the Internet for $129.99. So the way you get bigger is you eat more calories. They should ideally be healthy choices and not garbage though. My current diet allows me to eat more breads and pastas and I am enjoying that part quite a bit. I am very excited that I discovered a new bread on Friday. I have already had two sandwiches in two days too! Alvarado Street Bakery. This bread is the Essential Flax Seed bread and it has 100 calories for TWO slices and 18 grams of carbs for TWO slices! That's half of what most breads have! I am in heaven. Sprouted Organic Whole Wheat Berries, Filtered Water, Wheat Gluten, Sprouted Organic Whole Flax Seeds, Oat Fiber, Cultured Wheat, Organic Dates, Fresh Yeast, Organic Raisins, Soy Based Lecithin, Sea Salt What are my favorites? Scrambled egg whites with romaine lettuce; tuna with sprouts and avacado; and peanut butter with no sugar jelly. Sunday, December 5, 2010 Fats and Cholesterol We all hear about "fats". Avoid fats so you don't get fat, but eat "good fats' to be healthy...well what is the deal and what is a good fat, what is a bad fat and what is the difference? I hear people tell me all the time that they cannot eat certain foods (such as shrimp or eggs) because they are high in cholesterol, but does dietary cholesterol raise your own cholesterol? I have compiled this from a few different sources, but I think it sums it all up in a fairly easy to understand manner. Value of Fat Fats are required by the body for creating hormones, for the feeling of fullness after eating and for long-lasting energy. Unsaturated fats, which are found in foods like olive oil, fish, seeds and nuts, can lower the risk of heart disease, according to the Mayo Clinic. Saturated Fat Saturated fat is the unhealthy type of fat which is found in foods that come from animals--milk, cheese and butter, beef and pork, for example. Vegetarians and vegans consume no saturated fat in their diet, since plants do not contain saturated fats. The Mayo Clinic states that saturated fat can clog the arteries and increase the risk of heart attack. Many low carb diets, such as Atkins, have suggested in the past that dieters consume saturated fats, but most now insist that dieters consume more "good fats." Saturated fats increase bad cholesterol (LDL), which can cause heart disease and certain types of cancer. It is important in order to keep your heart healthy to limit your intake of saturated fats. Hydrogenated Fats (trans-fats). Hydrogenated fats are man-made, but they take on many of the traits of saturated fats. They are specifically re-engineered to stay hard at room temperature. You can find hydrogenated fats in sweets and cookies, which you should not be eating on your diet; however, you can also find it in any margarine products, so it is important to check the ingredient labels on food products before you purchase them. Cholesterol Cholesterol is a waxy compound that is naturally made by the human body to help build and protect cell membranes. Cholesterol acts as a precursor for hormones like estrogen and testosterone. Since cholesterol is made by the body, humans don't need to eat foods with cholesterol. Yet foods like eggs, cheese, butter and meats all contain cholesterol. Serum Cholesterol There are two different types of cholesterol levels in the blood. HDL cholesterol, which stands for high density lipoprotein, is a healthy type of cholesterol which transports unhealthy cholesterol away from the heart. The American Heart Association states that LDL cholesterol, or low density lipoprotein, causes fatty deposits on the arteries and can lead to heart attacks. Many people try to limit their serum cholesterol, or cholesterol in the blood. While it is often thought eating foods with cholesterol raises cholesterol in the blood, the Mayo Clinic states that foods with saturated fat raise cholesterol the most. Saturated Fat and Cholesterol The Mayo Clinic states that while cholesterol is not a form of fat, it is a compound found in foods high in saturated fat. So dietary fat and dietary cholesterol are found in many of the same foods, and foods with fats can raise cholesterol in the blood. Monounsaturated fats. Monounsaturated fats are natural fats that lower "bad" cholesterol (LDL) and prevent "good" cholesterol (HDL) from getting lower. You will encounter a lot of monounsaturated fats in the form of canola oil, olive oil, peanut oil, and nuts. Not only are these sources carb-free or low carb, but most of them are also high in protein, promote good heart health, and may reduce the risk of some cancers. Polyunsaturated fats. Polyunsaturated fats are also natural fats. They come in two major groupings: Omega-3 and Omega-6 fatty acids. You can find Omega-3 in most types of fatty fish, such as salmon and trout; Omega-6 fatty acids can be found in most seed oils. Omega fatty acids help to reduce bad cholesterol, promote brain health, and reduce incidence of sudden death from heart attacks. Just remember that because they are fats, they are higher in calories, so you have to limit them to keep your daily caloric intake at the correct level. So when eating a fatty fish, you may eat a smaller portion, use some oil but use canola or olive. Eat some avocado in your salad, have a spoon of peanut butter. Eat the good fats. They taste good and are good for you!
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4 namirnice koje vam mogu pomoći Može li vam činija ovsene kaše pomoći da smanjite holesterol? Uz nekoliko izmena u vašoj prehrani, zajedno sa redovnim vežbanjem i drugim zdravim navikama mogu biti od velike pomoći prilikom smanjenja holesterola. Ovsena kaša, mekinje I druge namirnice sa puno vlakana Ovsena kaša sadrži takozvana rastvorljiva vlakna koja vam mogu pomoći da smanjite ‘’loš holesterol’’. Rastvorljiva vlakna mogu da se nađu i u pasulju, jabukama, kruškama i šljivama. Ova vlakna mogu da smanje apsorbciju holesterola u krv. Predlažemo vam da za doručak jedete jednu ipo šolju skuvane ovsene kaše, čime ćete uneti 6 g vlakana. Ukoliko u ovaj obrok dodate I banana, dodaćete još 4 g vlakana u vašu ishranu. Riba i ostala hrana bogata omega 3 mastima Masna riba može biti dobra za vase zdravlje zbog visokog sadržaja omega 3 masnih kiselina koje smanjuju vaš pritisak. Kod ljudi koji su doživeli srčane udare, riblje ulje ili omega 3 masne kiseline smanjuju rizik od iznenadne smrti. Preporučuje se konzumacija sledeće ribe bar dva puta nedeljno: • Pastrmka • Haringa • Sardine • Tunjevina • Losos • Iverak • Skuša Ribu trebate grilovati da bi izbegli unos loših masti. Ukoliko ne volite ribu, omega 3 masti mogu da se u manjim količinama pronađu u lanenom semenu ili ulju repice. Orasi, bademi i drugo orašasto voće Orasi, bademi i drugo orašasto voće mogu smanjiti holesterol u krvi. Preporučuje se konzumacija sake ovog voća (bademi, pistaći, indijski orah, kikiriki itd…). Ovo voće može smanjiti rizik od bolesti srca. Ipak, imajte u vidu da ih ne valja konzumirati slane ili pržene u ulju. Umesto toga, odlučite se za zdraviju blanširanu, neslanu ili sirovu varijantu. Ovo voće ima jako puno kalorija, tako da nemojte jesti vise od šake dnevno. Maslinovo ulje Malinovo ulje sadrži potentan mix antioksidanata koji mogu da snize vaš ‘’loš’’ holesterol. Ubacite u ishranu dve kašike maslinovog ulja umesto upotrebe nekih drugih masti. Maslinovo ulje možete konzumirati na razne načine: kao preliv za povrće, u marinade, pomešati gas a sirćetom kao preliv za salatu. Ono može biti i sjajna zamena za puter, na primer kao namaz za hleb. Ono sadrži puno kalorija, tako da nemojte da konzumirate vise od preporučene količine. Najbolje je konzumirati nerafinisano maslinovo ulje, ono sadrži vise zdravih antioksidanata.