Poll 10 people and the majority of them will likely tell you that eating a lot of fat is bad for you. However, most research has proven that fat, specifically saturated fat, has no significant correlation to heart disease. Yet, people with high cholesterol continue to be told to consume a low-fat diet and get on medication.
Fat is not the enemy it's been made out to be -- as long as you're not consuming trans fats, which mostly come from hydrogenated oils. And it's effect on cholesterol is not what you think.
What does cholesterol do for you?
Despite guidelines that keep lowering the recommended cholesterol level, currently at 100 mg/dL, cholesterol is necessary to our bodies. That's why our bodies make more cholesterol than what we take in from food.
Cholesterol helps make the outer coating of cells, makes up the bile acids that digest food, and allows the body to make vitamin D and hormones. Some research has suggested that higher levels of cholesterol in the blood can promote muscle building as well.
Types of cholesterol
Typically when you get your cholesterol checked, you're told your HDL, LDL and triglycerides. LDL carries the cholesterol through your bloodstream to the areas of the body that need it. But, when you have too much, it deposits those proteins in the arteries, leading to plaque build up, which is why it is generally called bad cholesterol. HDL, or good cholesterol, picks up the excess cholesterol and takes it back to the liver. Triglycerides are a type of fat and are needed for energy, but too much can cause harm.
Fat and cholesterol
You've probably heard that saturated fat raises your cholesterol. This is true, but it's not an automatic reason to give up bacon forever. Keep in mind that saturated fat raises your HDL along with your LDL.
We'll focus on the "bad" cholesterol for a minute. Within your LDL, there are two types of particles: large, fluffy particles and small, dense particles. Large, fluffy particles weigh more and, therefore, tend to raise your cholesterol numbers. However, those particles are generally harmless. Those small particles are more likely to stick to your arteries. Guess what type of particles saturated fat increases? Yep, the big, harmless particles.
Refined carbohydrates and sugars increase the small, dense particles, but may not cause a large increase in your overall LDL because those particles weigh less. Carbs and sugar will also raise your triglycerides, creating more risk for heart disease. Unfortunately, when told to go on a low-fat diet, many people replace fats with carbs, thereby worsening their risk profile.
What to eat
As with anything else relating to your health, balance and moderation is key. Research still seems to point to eating foods high in monounsaturated and polyunsaturated fats such as nuts, seeds, oils and fish. Keeping these foods, along with fresh fruits and vegetables, central to your diet is likely your best bet for keeping your heart healthy. You can still enjoy the bacon, steak and eggs, but limit the cookies for dessert.
Sources
http://articles.mercola.com/sites/articles/archive/2014/06/28/cereal-killers-movie.aspx
http://www.hsph.harvard.edu/nutritionsource/fats-full-story/
http://www.health.harvard.edu/newsweek/Understanding_Cholesterol.htm
Tuesday, July 15, 2014
Wednesday, June 11, 2014
Postpartum Fitness Series - Love Your Body
It's been a while, but here's the final part of a four-part series on getting fit after pregnancy. If you missed the first three they were:
This part is about loving your post-baby body. Having kids changes your body, and although you may be able to get back to your pre-pregnancy weight, everything is not in the same place it once was. You now have stretch marks or other scars. And that's OK. You earned every mark and those squishy spots and love handles, too.
Be confident
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| That's a lot of stretching going on! |
Having kids is rough, and it's easy to feel like you're constantly doing things wrong, and then you look in the mirror and all you see is that 20 pounds you're still carrying around even though it's been 2 years since your last child was born. Just remember that you're awesome. You're raising your kids, taking care of your family, going to work, maybe taking care of your parents as well. It's a tough job, but you're doing it.
Take time for yourself
You devote so much to your kids and family, but don't forget about yourself. Managing your health and well being helps you take care of your family as well. Having confidence in yourself sets a great example for your kids.
So if you want to lose those last few pounds, go for it! If you just want to eat better, do it! Want to tone up the looseness that's still around? Let's do it! I've got a Facebook support group starting up June 23 for moms who want motivation, support and recipes. Get started, commiserate with other moms in a comfortable environment. Comment here or email me at prcfreelancing@gmail.com to join.
Tuesday, June 3, 2014
Moving On
I have been wanting to write a blog post for a good week now, but I can't seem to get my thoughts to still enough to do it. I am going to try anyway tonight. After my last blog post, I'm just not sure what to follow up with. It doesn't feel right to jump right back into the health talk, so I will speak personally one more time.
Friday was my dad's memorial service. I had a tough time leading up to it. He died two weeks ago. The first week all I wanted to do was sleep. The second week, I had two jobs to help out with the service: make a video of photos and make the program. Going through pictures was freakin' hard. On the days I spent time looking through pictures I found myself flipping out about some small annoyance later in the day and bursting into tears. That was a lot of fun for everybody else in the house. My husband does all the video making, so eventually I had to just hand it over to him.
The hardest part about the photos for me was seeing the change. There were pictures of my dad when he was young and reckless, leading up to him settling down and being a family man, to him getting older, and then a sudden shift to after his stroke. That shift was the hardest to see. You could see it coming in some ways in the photos, just that his health was fading. He had diabetes and high blood pressure that were poorly managed. But nothing prepares you for a stroke. You never know what the result will be. For those who don't know, my dad ended up paralyzed on his left side and in a wheelchair. He had a lot of ups and downs, battling multiple illnesses and infections along with his loss of function.
Back to the memorial service. It was very nice, and a lot of people came and paid their respects. I thought having it would give some kind of closure, but I don't know if you can really get closure on losing your dad. I am trying to take the event as a point in time to say that it's time to keep moving forward. My husband has a lot of interviews this week, and I was bumped up to the next rank in my health and fitness business. So we're keeping busy and looking forward to having new opportunities. But in the quiet moments, I still sit back and just remember.
Friday was my dad's memorial service. I had a tough time leading up to it. He died two weeks ago. The first week all I wanted to do was sleep. The second week, I had two jobs to help out with the service: make a video of photos and make the program. Going through pictures was freakin' hard. On the days I spent time looking through pictures I found myself flipping out about some small annoyance later in the day and bursting into tears. That was a lot of fun for everybody else in the house. My husband does all the video making, so eventually I had to just hand it over to him.
The hardest part about the photos for me was seeing the change. There were pictures of my dad when he was young and reckless, leading up to him settling down and being a family man, to him getting older, and then a sudden shift to after his stroke. That shift was the hardest to see. You could see it coming in some ways in the photos, just that his health was fading. He had diabetes and high blood pressure that were poorly managed. But nothing prepares you for a stroke. You never know what the result will be. For those who don't know, my dad ended up paralyzed on his left side and in a wheelchair. He had a lot of ups and downs, battling multiple illnesses and infections along with his loss of function.
Back to the memorial service. It was very nice, and a lot of people came and paid their respects. I thought having it would give some kind of closure, but I don't know if you can really get closure on losing your dad. I am trying to take the event as a point in time to say that it's time to keep moving forward. My husband has a lot of interviews this week, and I was bumped up to the next rank in my health and fitness business. So we're keeping busy and looking forward to having new opportunities. But in the quiet moments, I still sit back and just remember.
Tuesday, May 20, 2014
Ups, Downs and Uncertainties
Sometimes life is smooth sailing, and sometimes it slams into you in waves.
Remember a couple months ago when I started this blog and I said things were calming down and life felt stable? That little interlude is over.
Some things are okay, and maybe a blessing in disguise, but life is full of uncertainties right now. My husband has been out of work for about 2.5 months now. It is stressful and hard not to worry about finances, but leaving that job was the right choice, regardless of what comes. The job search has taken longer than we thought, but that may be for the best because I have needed him with me lately.
Related to the job search, we have decided to sell our home. We've talked about it off and on for a couple years now, and this seems like a good time to go ahead and do it. But the whole process of getting your house ready, selling it and moving sucks and just adds one more layer of uncertainty.
The most momentous event, and the hardest to talk about, happened this week. My dad passed away on Monday, May 19 at the age of 60. As many of you know, my dad had a stroke about 2 years ago. It has been a roller coaster for the whole family since then, with his health going up and down. There were a few times we thought we were going to lose him.
The stroke left him paralyzed on his left side and needing help with most daily functions. Seeing my dad go from the one who's always fixing everything to needing help with basic activities of daily living has been really hard. He also had trouble adjusting to such a drastic change. My mom has done an amazing job, being by his side every step and taking care of him at home. I'm grateful to her for this because it allowed not only me, but also my kids to spend more quality time with him.
Last week, he went to the hospital because of complications related to an infection. He was unresponsive and moved to hospice on Friday, where we knew he only had days left. I visited him Friday and Saturday and said my goodbyes before coming home.
My dad was always there to jump in and help me or anyone else. He supported me and was always in my corner, even when I was a brat. As I got older, he told me he was proud of who I became. I am glad he is not suffering anymore, but I am not at a point yet where I can imagine my world without him in it.
Remember a couple months ago when I started this blog and I said things were calming down and life felt stable? That little interlude is over.
Some things are okay, and maybe a blessing in disguise, but life is full of uncertainties right now. My husband has been out of work for about 2.5 months now. It is stressful and hard not to worry about finances, but leaving that job was the right choice, regardless of what comes. The job search has taken longer than we thought, but that may be for the best because I have needed him with me lately.
Related to the job search, we have decided to sell our home. We've talked about it off and on for a couple years now, and this seems like a good time to go ahead and do it. But the whole process of getting your house ready, selling it and moving sucks and just adds one more layer of uncertainty.
 | |
| Thanksgiving 2013 |
The stroke left him paralyzed on his left side and needing help with most daily functions. Seeing my dad go from the one who's always fixing everything to needing help with basic activities of daily living has been really hard. He also had trouble adjusting to such a drastic change. My mom has done an amazing job, being by his side every step and taking care of him at home. I'm grateful to her for this because it allowed not only me, but also my kids to spend more quality time with him.
Last week, he went to the hospital because of complications related to an infection. He was unresponsive and moved to hospice on Friday, where we knew he only had days left. I visited him Friday and Saturday and said my goodbyes before coming home.
My dad was always there to jump in and help me or anyone else. He supported me and was always in my corner, even when I was a brat. As I got older, he told me he was proud of who I became. I am glad he is not suffering anymore, but I am not at a point yet where I can imagine my world without him in it.
 |
| 1983 |
Friday, May 16, 2014
Postpartum Series - Nutrition
This is the third part of a four-part series about getting fit after having a baby (or two or three). In case you missed them, the first part was about setting a goal and the second about getting your fitness started.
Now, we focus on the most important piece to any fitness plan -- your nutrition. You can work out all day long, but if you consistently follow it up with milkshakes, McDonald's or Bojangles, you will not see the results you want.
However, postpartum mommas have a couple of concerns that aren't covered in most diet books, primarily if you're breastfeeding.
Nutrition for breastfeeding moms
We'll talk about breastfeeding first. Nursing is the best way to lose the baby weight fast. As you go along, those pounds will drop away, but that doesn't mean the muscles underneath are strong. That's where the exercise comes in. But when you exercise, you get hungry, and when you're nursing, you're always starving.
I remember being near tears many times while nursing because it had been 3 or 4 hours since I last ate, and I felt like I was going to pass out (or kill someone) if I didn't get food soon. My best advice here is although we all want to get our pre-pregnancy bodies back, properly nourishing your body is far more important than losing weight.
If you're hungry, then EAT! And eat until you feel full. The normal recommendation is an additional 500 calories while nursing. If you're doing a moderate intensity workout, you should be adding about 300 calories. This is probably not a good time to incorporate a calorie deficit.
Shakes are a mom's best friend
Shakes make life so much easier for moms. You can use protein powder, supplements, a meal replacement shake like Shakeology or just blend up whatever fruits and veggies you have at home.
A good formula for making a smoothie is fruit, veggies, creamy fruit (avocado or banana), liquid (water or unsweetened milk), protein (powder, Greek yogurt, nut butter), and any extra supplements or flavors you'd like to add (honey, chia seeds, pumpkin seeds, flax seeds, spices, etc). Make a huge batch and drink on it for a few days. If you have older kids, you can share with them. That way everybody is getting the nutrition they need, and you don't have to cook.
Drink water
As with any diet, cutting out sodas, lattes, flavored milk, juices and other empty-calorie drinks is just good nutrition. Nursing moms need a ton of water. Plus, water gives your body energy to get you through that new fitness plan you just committed to.
Keep a water bottle with you all the time, and drink it throughout the day. Squeeze in a little lemon juice or lime juice, or toss in a slice of cucumber for flavor.
Cheating
Cheating is OK in moderation. The goal is to eat healthy, not diet, not starve yourself. If you want a piece of chocolate or a cookie, go for it. But stick to one piece of chocolate or one small cookie, and then get right back to your healthy eating. One little splurge isn't going to undo everything when your overall diet is good.
If you want help getting started with a nutrition plan or want to give a shake or supplement a try, let me know. I have many options and many, many meal plans to share. Just use the contact form to the right on this page.
Now, we focus on the most important piece to any fitness plan -- your nutrition. You can work out all day long, but if you consistently follow it up with milkshakes, McDonald's or Bojangles, you will not see the results you want.
However, postpartum mommas have a couple of concerns that aren't covered in most diet books, primarily if you're breastfeeding.
Nutrition for breastfeeding moms
We'll talk about breastfeeding first. Nursing is the best way to lose the baby weight fast. As you go along, those pounds will drop away, but that doesn't mean the muscles underneath are strong. That's where the exercise comes in. But when you exercise, you get hungry, and when you're nursing, you're always starving.
I remember being near tears many times while nursing because it had been 3 or 4 hours since I last ate, and I felt like I was going to pass out (or kill someone) if I didn't get food soon. My best advice here is although we all want to get our pre-pregnancy bodies back, properly nourishing your body is far more important than losing weight.If you're hungry, then EAT! And eat until you feel full. The normal recommendation is an additional 500 calories while nursing. If you're doing a moderate intensity workout, you should be adding about 300 calories. This is probably not a good time to incorporate a calorie deficit.
Shakes are a mom's best friend
Shakes make life so much easier for moms. You can use protein powder, supplements, a meal replacement shake like Shakeology or just blend up whatever fruits and veggies you have at home.
A good formula for making a smoothie is fruit, veggies, creamy fruit (avocado or banana), liquid (water or unsweetened milk), protein (powder, Greek yogurt, nut butter), and any extra supplements or flavors you'd like to add (honey, chia seeds, pumpkin seeds, flax seeds, spices, etc). Make a huge batch and drink on it for a few days. If you have older kids, you can share with them. That way everybody is getting the nutrition they need, and you don't have to cook.
Drink water
As with any diet, cutting out sodas, lattes, flavored milk, juices and other empty-calorie drinks is just good nutrition. Nursing moms need a ton of water. Plus, water gives your body energy to get you through that new fitness plan you just committed to.
Keep a water bottle with you all the time, and drink it throughout the day. Squeeze in a little lemon juice or lime juice, or toss in a slice of cucumber for flavor.
Cheating
Cheating is OK in moderation. The goal is to eat healthy, not diet, not starve yourself. If you want a piece of chocolate or a cookie, go for it. But stick to one piece of chocolate or one small cookie, and then get right back to your healthy eating. One little splurge isn't going to undo everything when your overall diet is good.
If you want help getting started with a nutrition plan or want to give a shake or supplement a try, let me know. I have many options and many, many meal plans to share. Just use the contact form to the right on this page.
Tuesday, May 13, 2014
Postpartum Fitness Series - Getting Started
Now you've set your goal, and you have it written down somewhere that you'll see every day. So how do you get started?
Choose an Exercise
No matter what you were doing before pregnancy, you probably need to start off a little slower than where you were and work up. If you weren't exercising at all before having a baby, choose a low-intensity exercise or exercise program.
It's always easiest to stick to something you like doing. If you hate running, don't make the treadmill part of your exercise plan. Do something that works with your current limitations, allowing you to modify as you get stronger. This is probably not the time to start a heavy weight-lifting regimen.
Usually having some balance between working out at home and outside or at a gym works best for moms. The baby may get sick, or it's flu season and you don't want to leave him in child care. Maybe your favorite class is only offered during naptime. Gyms are great to get a break, but having an at-home option is an excellent back-up, and increases your chances of meeting your goal because it leaves you with no excuses.
Invest in Yourself
You deserve to invest in yourself and your health, so don't be afraid to put some money toward meeting your goal. Buy a quality fitness program (of course I have suggestions), buy equipment such as light weights or a Pilates ball, get a gym membership, even hire a trainer for a short time, or some combination. Spending even a little money shores up your commitment to achieving your goal and gives you some incentive for using your DVDs or your membership.
Plus, you're worth every penny.
Make a Schedule
Now that you know what exercises you want to and have your equipment or membership, make a schedule. Are you going to work out 3 days a week for 45 minutes? Or maybe go for 5 days a week for 30 minutes? Whatever it is, write it down.
Find Support
Being a new mom, especially if you choose not to return to work, can make you feel isolated at times. Having support, whether from family, friends, an online group, a group at the gym, makes a huge difference. Make sure you share your goal with your family and your plan, so they can help you find the time or encourage you to do your workout when you really want to take a nap.
We all need support, especially now, so seek out others who will encourage you and inspire you to keep going. If you need some advice or want to get connected to a group, email me or find me on Facebook. I'll help get you connected with others on a similar journey.
Next time we'll talk about getting your nutrition in line with your plan.
Choose an Exercise
 |
| My starting point. |
It's always easiest to stick to something you like doing. If you hate running, don't make the treadmill part of your exercise plan. Do something that works with your current limitations, allowing you to modify as you get stronger. This is probably not the time to start a heavy weight-lifting regimen.
Usually having some balance between working out at home and outside or at a gym works best for moms. The baby may get sick, or it's flu season and you don't want to leave him in child care. Maybe your favorite class is only offered during naptime. Gyms are great to get a break, but having an at-home option is an excellent back-up, and increases your chances of meeting your goal because it leaves you with no excuses.
Invest in Yourself
You deserve to invest in yourself and your health, so don't be afraid to put some money toward meeting your goal. Buy a quality fitness program (of course I have suggestions), buy equipment such as light weights or a Pilates ball, get a gym membership, even hire a trainer for a short time, or some combination. Spending even a little money shores up your commitment to achieving your goal and gives you some incentive for using your DVDs or your membership.
Plus, you're worth every penny.
Make a Schedule
Now that you know what exercises you want to and have your equipment or membership, make a schedule. Are you going to work out 3 days a week for 45 minutes? Or maybe go for 5 days a week for 30 minutes? Whatever it is, write it down.
Find Support
Being a new mom, especially if you choose not to return to work, can make you feel isolated at times. Having support, whether from family, friends, an online group, a group at the gym, makes a huge difference. Make sure you share your goal with your family and your plan, so they can help you find the time or encourage you to do your workout when you really want to take a nap.
We all need support, especially now, so seek out others who will encourage you and inspire you to keep going. If you need some advice or want to get connected to a group, email me or find me on Facebook. I'll help get you connected with others on a similar journey.
Next time we'll talk about getting your nutrition in line with your plan.
Sunday, May 11, 2014
Postpartum Fitness Series - Setting a Goal
You've just had a baby and gained a ton of weight, or maybe not. Either way, most of us are ready within a few months to work on getting at least some of our pre-baby body back. This is the first part in a series about how to get fit after having a baby.
Set a Goal
It's hard to get anywhere if you don't know where it is you want to end up. Setting a goal is more than just saying, "I want to lose 10 pounds" or "I want to get back to my pre-pregnancy weight."
You want to make SMART goals, but first you need to do a little personal assessment. Realize that post-pregnancy workouts for most normal people who don't have all day to exercise are a phased process. Here are a few steps to get you started making a goal that you can achieve:
Think about any current limitations
Physically, how are you feeling? Have you healed? What limitations do you have right now that you need to consider when beginning an exercise program? Are you nursing? Have your ab muscles grown back together?
Set a short-term and long-term goal
Your body is constantly changing, and your hormones are shifting. You will steadily be losing weight, healing and getting stronger. Start with a short-term goal of maybe 30 or 60 days, along with a longer goal, looking toward where you want to be 9 months to a year from now.
Be Reasonable
It takes everybody different lengths of time to lost the pregnancy weight. Some of us never lost it all, and that's okay. For me, the weight always came off slowly. I gained 55 pounds with each child, and about 6 months out, I usually still carried a good 15 to 20 pounds of that weight. By a year, with moderate exercise, I was able to lose it all.
Because nursing and hormonal shifts affect our weight, and it can vary a lot from day to day depending on how much water you're holding. Your short-term goal may not need to be weight-based. Maybe it could be to ditch the maternity clothes or to be able to do a certain number of sit-ups or push-ups.
Be consistent
No matter you're goal, make sure it's something you can be consistent with. For most moms, yes, we want to look good, but more than that, we want to be healthy and be role models for our kids. We can achieve that even while carrying some leftover baby weight.
Write it down!!
Accomplishing Your Goal
Now that you have your goal written down, you're ready to get started. We'll talk about that in the next part of this series.
Set a Goal
It's hard to get anywhere if you don't know where it is you want to end up. Setting a goal is more than just saying, "I want to lose 10 pounds" or "I want to get back to my pre-pregnancy weight."
You want to make SMART goals, but first you need to do a little personal assessment. Realize that post-pregnancy workouts for most normal people who don't have all day to exercise are a phased process. Here are a few steps to get you started making a goal that you can achieve:Think about any current limitations
Physically, how are you feeling? Have you healed? What limitations do you have right now that you need to consider when beginning an exercise program? Are you nursing? Have your ab muscles grown back together?
Set a short-term and long-term goal
Your body is constantly changing, and your hormones are shifting. You will steadily be losing weight, healing and getting stronger. Start with a short-term goal of maybe 30 or 60 days, along with a longer goal, looking toward where you want to be 9 months to a year from now.
Be Reasonable
It takes everybody different lengths of time to lost the pregnancy weight. Some of us never lost it all, and that's okay. For me, the weight always came off slowly. I gained 55 pounds with each child, and about 6 months out, I usually still carried a good 15 to 20 pounds of that weight. By a year, with moderate exercise, I was able to lose it all.
Because nursing and hormonal shifts affect our weight, and it can vary a lot from day to day depending on how much water you're holding. Your short-term goal may not need to be weight-based. Maybe it could be to ditch the maternity clothes or to be able to do a certain number of sit-ups or push-ups.
Be consistent
No matter you're goal, make sure it's something you can be consistent with. For most moms, yes, we want to look good, but more than that, we want to be healthy and be role models for our kids. We can achieve that even while carrying some leftover baby weight.
Write it down!!
Accomplishing Your Goal
Now that you have your goal written down, you're ready to get started. We'll talk about that in the next part of this series.
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