Let's lower our cholesterol naturally.

New Year, New You Giveaway

2014-01-03T17:43:00.003-08:00

Welcome to the New Year, New You Giveaway.

Organized by Mom Powered Media. Co-hosted by My Dairy-Free Gluten-Free Life, Memoirs of a Clueless Woman, Mother of Imperfection, The Frugal Exerciser and Secret Southern Couture. Emperola.com is the best place where to list your giveaway or sweepstakes for free. We highly recommend to use "featured listing" to get more contestants. Besides that, you can now enter for a chance to win $80 via Paypal!

One grand prize winner will receive a ProForm Performance 400 S Treadmill. Additional winners will receive one of the following: a $250 Visa Gift Card, $100 GAP Gift Card and Body Gospel DVD!

Giveaway ends January 31st at 11:59pm, open to US and Canadian residents only, ages 18+. To enter please use the giveaway form below. Good luck!

a Rafflecopter giveaway

Disclaimer: The participating bloggers were not compensated for this post. We are not associated with any of the companies named above. No purchase is necessary to enter. One entrant per household. Void where prohibited by law. The odds of winning are based on the number of entries received. Confirmed Winner(s) (by Random.org) will be contacted by email. Winner(s) have 48 hours to respond before a new winner is chosen. The sponsor(s) will be responsible for product shipment to winner(s) of this giveaway. My blog is not responsible for product shipment/delivery. This event is in no way administered, sponsored, or endorsed by, or associated with, Facebook and/or Twitter, Google, Pinterest. This disclosure is done in accordance with the Federal Trade Commission 10 CFR, Part 255 Guides Concerning the Use of Endorsements and Testimonials in Advertising.

November Healthy New You Giveaway

2013-11-23T11:49:00.000-08:00

With the coming of the holidays, many of us are starting to feel self conscious about our bodies. While many of us start the year with fantastic goals, we usually lose track and forget about our weight loss or healthy living journey. How can it be November and we are still struggling with our weight? Rather than waiting for New Years Day to make a new resolution, you may want to consider starting a new healthy lifestyle today. Many of us make excuses with the holidays starting, but it is actually the perfect time to start a new lifestyle of healthy eating and exercise. Knowing that many people are having the same struggle, Susan of Budget Earth has decided to start her new lifestyle as of November 1. Knowing that many people are having the same struggle as her, Susan has devoted the month of November to helping teach others about healthy living and how all of us can work together to feel confident about ourselves.

To help jumpstart our new healthy lifestyle, Pure Health & Genesis Today decided to work together with Budget Earth to create the November Healthy New You Giveaway. Each week, they are making a prize pack of their products, with each pack having a value of at least $75. Each of these products are designed to help women live a healthier life without breaking our wallets.

Below, we have the information for each of the products in the week 1 prize pack. One lucky winner this week will win this awesome prize pack! To learn more, make sure to read all the products below and the rules before entering the Rafflecopter.

Healthy Teas and Juices

White Mulberry Tea
Pure Health's Nature's White Mulberry Tea is crafted from natural white mulberry leaves in a convenient tea bag - pure and simple. Smooth and subtle on the taste buds and served piping hot or cold over ice, our delicious mulberry tea is an ideal accompaniment to any meal. With zero calories or added sugars, Pure Health's White Mulberry tea is nothing but pure refreshment developed by nutritionists to support your healthy diet and lifestyle.*The leaves, root bark, branches, and fruits of white mulberry (Morus alba) have been used in traditional Chinese practices for over 400 to stop sugar absorption, and it contains compounds useful in supporting an active lifestyle and diet.* Pure Nature’s White Mulberry Tea contains only white mulberry leaves rather than the black or red varieties.
Acai Berry Juice <
Sweetened naturally with fruit juices such as pear, blueberry, pomegranate, cranberry and cherry, this is a juice you can feel great about pouring chilled! This juice blend has 16,000 mg of Acai in every serving and includes the healthy benefits of Vitamin B12, Vitamin C and Vitamin B6…and voila! It is one wonderfully tasty and nutritious juice!
Cranberry Goji Juice
Cranberry Goji juice combines two incredible superfruits! The cranberries give it a more tart side and all the benefits that come from the cranberry. The Goji, also known as the “happy berry” balances out the tartness of the cranberry with a naturally sweet flavor. Containing only 80 calories per serving, it also contains 7,000 mg of Goji, and provides you with 500% of the daily value of Vitamin B12 and 150% of the daily value of Vitamin C in each serving!
Natures Green & Lean Tea
This product effortlessly bridges the gap between weight management support and yummy taste! We’ve taken well-loved green tea and added green coffee beans to support your weight management goals. It’s a naturally earthy, spicy, tea with a gentle, warm and delicious flavor.
Pomegranate & Berries
Combining the hearty taste of pomegranates and infusing it with the benefits of resveratrol, this is a whole new way of drinking juice. With only 80 calories per serving, it contains only natural plant-based sweeteners and every serving supports 500% of the daily value of Vitamin B12, 150% of the daily value of Vitamin C and 100 mg of a proprietary sea mineral blend.
Relax Me
With busy, stressful lives, we can all use a little help to relax and unwind. From the smooth taste of rooibos tea extract to the sweet tanginess of Montmorency Cherries, this drink possesses a unique berry-flavored taste sure to take you that “happy place” of relaxation with every sip. All ingredients are natural and non-addictive, and helps you enjoy a more restful night’s sleep.*
*These statements have not been evaluated by the Food and Drug Administration.

Healthy New You Giveaway – Week 3

1 Reader will receive a prize pack of Healthy teas & juices listed above from Genesis Today & Pure Health.
Open to US Only.
Winner will be chosen at random through Rafflecopter via Random.org.
Giveaway ends November 26th at 11:59pm.
Winner will be notified through email.
Winner will have 48 hours to respond before new winner is chosen.
Budget Earth & said blog are not responsible for prize fulfillment.
Must be 18 years or older to enter Rafflecopter.
Only one entrant per household.
Entering the Rafflecopter means you agree to terms above.
Good Luck!

a Rafflecopter giveaway

Disclosure: Budget Earth did not receive compensation for this giveaway. Facebook, Twitter, & Pinterest are in no way associated with this giveaway. Prize fulfillment and shipping will be handled by sponsor.

Would you like to have your products featured in a similar giveaway event? Want to increase your social media exposure before the holiday season? See how Mom Powered Media can help! Contact susan.l.bewley@gmail.com to see what we can do for your company!

November Healthy New You Giveaway

2013-11-13T11:27:00.000-08:00

With the coming of the holidays, many of us are starting to feel self conscious about our bodies. While many of us start the year with fantastic goals, we usually lose track and forget about our weight loss or healthy living journey. How can it be November and we are still struggling with our weight? Rather than waiting for New Years Day to make a new resolution, you may want to consider starting a new healthy lifestyle today. Many of us make excuses with the holidays starting, but it is actually the perfect time to start a new lifestyle of healthy eating and exercise. Knowing that many people are having the same struggle, Susan of Budget Earth has decided to start her new lifestyle as of November 1. Knowing that many people are having the same struggle as her, Susan has devoted the month of November to helping teach others about healthy living and how all of us can work together to feel confident about ourselves.

To help jumpstart our new healthy lifestyle, Pure Health & Genesis Today decided to work together with Budget Earth to create the November Healthy New You Giveaway. Each week, they are making a prize pack of their products, with each pack having a value of at least $75. Each of these products are designed to help women live a healthier life without breaking our wallets.
Below, we have the information for each of the products in the week 1 prize pack. One lucky winner this week will win this awesome prize pack! To learn more, make sure to read all the products below and the rules before entering the Rafflecopter.

Weight Management

Pure Health Garcinia Cambogia:
This supplement contains Garcinia extract with 60% hydroxycitric acid (HCA), a natural compound believed to support healthy weight management from naturally harvested fruit.* It also has added black pepper extract to support the absorption of HCA in the body. * We blend the Garcinia extract into a special formulation free of fillers, binders and excipients and carefully package it into vegetarian capsules for better absorption.

Pure Health Green Coffee Bean Extract:
This supplement is standardized with over 45% Chlorogenic acids (CGA’s) to support healthy weight management. Unroasted, green coffee beans also offer a boost of natural energy without the bitter taste of coffee. You will get a 90 count bottle of pure green coffee bean extract packaged in vegetarian capsules.

Pure Health Caralluma Fimbriata:
Caralluma Fimbriata isn’t nicknamed the “famine food” for nothing! The Caralluma Fimbriata cactus grows wild across much of India. Traditionally it has been used to support appetite suppression. Keep Caralluma Fimbriata on hand for those “I have to have food right now” moments. ! Our Caralluma Fimbriata contains a “10-1” extract formula. In other words, it takes a whopping ten pounds of this cactus to make 1 pound of Caralluma Fimbriata extract. We intend to deliver the most absorbable healthy appetite suppression possible.

Natures Green & Lean Tea
This product effortlessly bridges the gap between weight management support and yummy taste! We’ve taken well-loved green tea and added green coffee beans to support your weight management goals. It’s a naturally earthy, spicy, tea with a gentle, warm and delicious flavor.

Natural Raspberry Ketones
Each serving of Natural Raspberry Ketone delivers 800 mg of natural raspberry ketone and no synthetic ingredients, binders, fillers or excipients. It contains a single phenolic compound naturally-derived from Anise.* Raspberry Ketones naturally occur in a variety of fruits including raspberries, cranberries and blackberries, and is the compound that gives them their incredible scent. It is a perfect fit for a healthy lifestyle.

GenEssentials Fiber
This is a nourishing, plant-based, supplement that features five functional digestive blends containing a dynamic array of fiber. All ingredients have been specifically chosen to support digestion and regularity.* This product contains digestive blends that encompass ten select species based on probiotics nature, and is made from organic ingredients. It supports healthy digestion and elimination, along with the ability to make you feel full longer.*
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

Healthy New You Giveaway – Week 2

1 Reader will receive a prize pack of weight management products from Genesis Today & Pure Health.
Open to US Only.
Winner will be chosen at random through Rafflecopter via Random.org.
Giveaway ends November 19th at 11:59pm.
Winner will be notified through email.
Winner will have 48 hours to respond before new winner is chosen.
Budget Earth & said blog are not responsible for prize fulfillment.
Must be 18 years or older to enter Rafflecopter.
Only one entrant per household.
Entering the Rafflecopter means you agree to terms above.
Good Luck!

a Rafflecopter giveaway

November Healthy New You Giveaway

2013-11-05T10:01:00.000-08:00

To help jumpstart our new healthy lifestyle, Pure Health & Genesis Today decided to work together with Budget Earth to create the November Healthy New You Giveaway. Each week, they are making a prize pack of their products, with each pack having a value of at least $75. Each of these products are designed to help women live a healthier life without breaking our wallets.

Below, we have the information for each of the products in the week 1 prize pack. One lucky winner this week will win this awesome prize pack! To learn more, make sure to read all the products below and the rules before entering the Rafflecopter.

Daily Nutrition: Plant-based products

The GenEssentials line of products is the most well-rounded plant-based supplement line on the market! These three products are part of the Genesis Today’s healthy lifestyle program and are designed to work synergistically to help support your health and well-being.

GenEssentials Greens:
Contains a blend of nutrients offering enzymes, probiotics, herbs and fiber…all specially selected to support healthy digestion, detoxification and daily nutrition. It is a careful selection of only quality, organic and freeze-
dried land and sea vegetables combined with a blend of herbs, superfruits, enzymes and probiotics. It contains over 75 plant-based ingredients and 25 Billion probiotics per serving! One scoop a day is all you need to help live a healthier lifestyle!

GenEssentials Superfruit Oil 3-6-7-9:
This supplement is an exotic and balanced combination of unique and plant-based oils from organic Sacha Inchi, Sea Buckthorn berries, Acai berries, Goji berries, Hemp seeds, Pumpkin seeds and coconut. It introduces a unique vetgetarian source of essential fatty acids in the oil taken from the Sacha Inchi seeds and the uncommon Omega-7 fatty acids derived from sea buckthorn oil. It supports heart health and cognitive functiosn with Omega 3, and also supports healthy skin and appearance.* It is actually a fish free Omega product and is 100% plant-based oil.

Genesis Today Resveratrol
Rumor has it that the fountain of youth has never been discovered, but the tales of it have withstood the tests of time! While we don’t have the slightest clue where it could be or if it’s even real, we have formulated something
very real and even better to support healthy aging – Liquid Resveratrol. * This is truly a unique blend of seven plant sources of Resveratrol that provides nearly 25,000 mg of Resveratrol pre 1-ounce serving! It also helps support cardiovascular health and has no added sweeteners, colors, flavors, excipients or binders!

Pure Health Moringa
Moringa is a humble tree admired by many for its believed health benefits. Nicknamed the “Miracle Tree,” the pod-like leaves hold seeds that are often used in teas, coffee or eaten fried or boiled! Pure Moringa is nourishment in a capsule. It is currently being grown in many regions where malnourishment is prevalent and is providing much needed nutrients to the residents in those regions. Moringa is a staple for many who wish to support their daily nutrition.*

Pure Health Black Raspberry
Pure Black Raspberry starts with black raspberries harvested from the large black raspberry bush. The deep dark color of the raspberries is thought to be from Anthocyanins, which are a natural compound believed to support daily nutrition.

Genesis Today Plant-derived Vegetarian Vitamin D3
With 5,000 IU per serving, Genesis Today’s plant derived Vitamin D3 provides support for strong bones and calcium absorption at any age without compromising your commitment to a vegetarian lifestyle. * Many Vitamin D3 supplements are extracted from sheep’s wool, but Genesis Today offers healthy bone support in an organic, plant-sourced, vegetarian formulation.

Healthy New You Giveaway - Week 1

1 Reader will receive a prize pack of plant-based products from Genesis Today & Pure Health.
Open to US Only.
Winner will be chosen at random through Rafflecopter via Random.org.
Giveaway ends November 11th at 11:59pm.
Winner will be notified through email.
Winner will have 48 hours to respond before new winner is chosen.
Budget Earth & said blog are not responsible for prize fulfillment.
Must be 18 years or older to enter Rafflecopter.
Only one entrant per household.
Entering the Rafflecopter means you agree to terms above.
Good Luck!

a Rafflecopter giveaway

Disclosure:Let's Lower Our Cholesterol Naturally did not receive compensation for this giveaway. Facebook, Twitter, & Pinterest are in no way associated with this giveaway. Prize fulfillment and shipping will be handled by sponsor.

Red Wine And Cholesterol

2013-10-31T15:05:00.002-07:00

As you know, I have been looking for ways to lower my total and LDL cholesterol. This past spring, I was having meatless meals 2 to 3 days a week. However, I have been naughty and kind of fell off of the wagon. Starting in November, I will be back on my 3 days of meatless meals a week and I will add 4 ounces of red wine for dinner.

I'm going French

The "French Paradox" is the term that refers to the fact that French people have less heart attacks than people living in the US, but consume a diet higher in saturated fats. This may be due to the amount of red wine they drink on a daily basis.

Red wine is shown to be high in resveratrol, an antioxidant that helps to increase HDL or the good cholesterol. You can read more about it by clicking the resveratrol link. Most doctors do not like to tell their patients to drink wine because it can be abused. All you need is 4 ounces(118.29ml) a day if you are a woman and men can have two 4 ounce(236ml) servings.

I'm not a red wine drinker so this will be my great experiment for the month of November. I have a wine company I love and that is Matanzas Creek winery and I heart their Sauvignon Blanc. There is a 2005 vintage in my wine cellar. I need to go online and order a couple of bottles of their red wine stat.

Are you a white or red wine drinker? Should I get a Merlot or Cabernet Sauvignon? Would you drink 4 ounces a day in order to increase your HDL cholesterol?

Kale Salads To Lower Cholesterol

2013-10-19T14:41:00.000-07:00

I'm almost finished with eating the kale that is growing in my garden. My kale plants have really stopped growing since the weather turned cold in Chicago this week. I'm going to miss eating kale salad everyday for lunch or dinner. See all the weeds growing in my garden, I got really lazy about pulling weeds last month. Next year, I will be growing 4 to 5 kale plants instead of two plants.

Why do I love Kale? Read kale versus collards to see why. Since I have been trying to lower my cholesterol, I have been having meatless meals at least two days out of the week. I was doing three but I kind of fell off of the wagon. In the month of November, I might pick that up again since the holidays are upon us.

Below are some of my kale salads using the vegetables in my garden. I grew broccoli, bell peppers, tomatoes, Swiss chard, and collard greens.

Kale, tomatoes, and walnuts

Tomatoes, kale, bell peppers, broccoli, cranberries and pecans

Kale, tomatoes, broiled salmon and a glass of sparkling cider

Do you eat kale and if so how do you cook it? Do you make kale salads? What are the things do you add to your kale salad?

Healthy Eating Holiday Giveaway 11/1 US

2013-10-18T07:19:00.000-07:00

Prize:

1 Week BistroMD Food Delivery
(A.L.L. Review)

ARV $185

Hosted by:

A Ladybug on the Go
and

"BistroMD is not just convenient, low-calorie food. Each meal and each day is designed with the proper combination of nutrients. From the amount of lean, adequate protein in our entrées and snacks to the proper balance of carbohydrates, fat and fiber; each ingredient is selected to provide the proper nutrition needed to promote healthy weight loss."

**If you are a company and would like to see your brand advertised in a M.O.O.N. event similar to this please contact MakeOurOwnNetwork@gmail.com

This giveaway is open to the Continental US only (because of shipping costs) and will end on November 1st, 2013

Entry -Form

"Make Our Own Network" solely organized this event and I received no compensation for this publication. My opinions are 100% my own and may differ from your own or even those stated in this post. The Frugal Exerciser is not responsible for sponsor prize shipment.

I'm Going Meatless Three Days A Week

2013-06-18T10:36:00.000-07:00

Going Meatless for Beginners

Hey everyone, I have gone meatless, Monday, Wednesday and Friday. I'm trying this for 6 months to see if my cholesterol decreases. As I stated in my last post, since I have pretty decent dietary habits already, I needed to do something drastic. No meat for 3 days a week and it's that simple.

To make it easier on myself, I decided to buy frozen vegetables along with fresh ones. I bought a few Green Giant serving size vegetable meals for lunch and I usually have a complex carbohydrate like brown rice and a green or orange vegetable dish. I like it so far and I thought I was going to be miserable.

How to go meatless

If you are going to go meatless a few days a week, meal plan and have plenty of fruit and frozen/fresh vegetables around, because it is easy to snack on crackers, nuts, chips and etc.

I also have been going to a couple of blogs for recipes. Try Stuffed Veggies, she has a variety of recipes for you to try. Have you ever gone meatless and for how long?

My Update 2013

2013-04-16T16:53:00.000-07:00

Sorry, I haven't been here for a while. I was kind of disappointed with my cholesterol levels because they did not drop. I talked to my endocrinologist and he referred me to a registered dietician. She said for people who already have a high level of fitness and nutrition, sometimes these type of people, it takes a lot of extra work to lower the cholesterol. She told me to keep a food diary and to keep my fat grams below 40 grams a day. They will recheck the numbers in 6 months. Of course, that was 6 weeks ago and I have finally just gotten around to charting my fat grams.

Do I feel that one can still lower the cholesterol levels naturally? Yes, I do. For some of us, it will take an extra effort to get the levels down. Do I feel that I should take medicine to help lower my levels? No, I do not. My doctor did not put me on cholesterol lowering medicines because my HDL(good) cholesterol is quite high and my LDL(bad) cholesterol is borderline high. If my levels were extremely elevated and I did everything possible to lower them and it didn't drop, then I would go ahead with a drug regiment to lower my levels. I probably can lower them if I went vegan but I'm not willing to do that at this time, I will revisit this idea in 6 months.

When I started this blog, I was gearing it to people who aren't as conscience about their health. I still feel that one should do the most he or she can do naturally. Drugs can be introduced after doing everything possible to change the lifestyle to a healthy one.

African Mango Pill And Its Effect On Cholesterol

2012-12-05T13:19:00.004-08:00

African mango pills were the rage a couple of years ago, when Doctor Oz reported on his television show that the pills were shown to promote weight loss. The African mango is not the mango fruit you are used to seeing in stores. In fact, my husband grew up eating mangos in his native country of Cameroon. When I told him about the buzz about the plant, he didn't know what I was talking about. After much research and showing him a picture of the mango plant, he said that is a wild mango that a lot of villagers eat in a stew. They first brown the seeds and grind them and then place the paste into the dish. Cameroonians never ate this for weight loss, anyway, they don't have much of a weight problem as compared to Westerners, however that is changing a little.

Irvingia gabonensis is found in the rain forests of Cameroon and Gabon. The plant bears mango like fruit and it is known for its fat and protein rich nuts. The African mango is also high in soluble fiber and that may be helpful for cholesterol and blood sugar control.

Research
A study reported in the "Lipids in Health and Disease" in 2005, used 40 obese subjects in a double blind randomized trial looking at the effectiveness of Irvingia gabonensis on weight control. The subjects who received the African mango supplement saw a decrease in LDL or "bad" cholesterol, total cholesterol, triglycerides, and an increase in HDL or "good" cholesterol. The placebo group saw no changes in their blood lipid levels.

Side Effects
The side effects are moderate and include gas, headaches, and insomnia. The side effects do not plague every person using African mango and are not severe enough to interrupt daily activities.

Considerations

If you are looking for something more natural to take to lower your cholesterol, then the African Mango pills might be the answer. However, you will still need to reduce your caloric intake and adhere a physical fitness program. This is for those who want to drop their cholesterol quickly or want to add an extra boost to their cholesterol lowering lifestyle. If you haven't made any healthful changes, check out my cholesterol challenge.

Note

Please consult your doctor before beginning any weight loss or supplement program.

The Benefits Of Doing Aerobic Exercise

2012-11-22T08:45:00.005-08:00

If you want to lower your cholesterol you want to get moving. The more you move, the more your body and your health will benefit from exercise. The exercises you want to engage in are aerobic in nature. If you perform aerobic exercise, it can help with the following issues:

It lowers your blood pressure
Burns fat and decreases your body weight
Increases your muscle mass which increases your metabolism
Strengthens your heart and lung fitness or cardiorespiratory fitness
Decreases your bad cholesterol and increases your good cholesterol
Decreases your blood sugar

What is aerobic exercise? Aerobic exercise is a workout that is continuous, not stop and start and uses the large muscle groups. The following activities are aerobic in nature:

Running
Walking
Ice or Roller skating
Biking
Rowing
Jumping rope
Stair Climbing
Cross Country skiing
Low/high impact, step, cardio kickboxing classes

How long should you do aerobic exercises? You want to engage in these exercises for a minimum of 20 to 30 minutes. If you are out of shape and can only do 5 minutes of exercise, do 5 minutes and add 1 to 2 minutes a week until you build up to 20 to 30 minutes. You can also break your workouts up in to segments, for example, you can exercise 10 to 15 minutes in the morning and 10 to 15 minutes in the evening.

How many days a week? You want to do aerobic exercises at least 3 days a week at the minimum. If you are trying to lose weight, it would be preferable to do it 4 to 5 days a week, but if you are short on time, do 3 days a week.

How hard should you workout? You want to workout to the point you are sweating and you are breathing slightly hard. Take the talk test. If you cannot talk that means you are exercising too hard and if you can sing or carry on a conversation without any effort, then you are not working out hard enough. The following perceived exertion chart is from the Cleveland Clinic:

The RPE scale is used to measure the intensity of your exercise. The RPE scale runs from 0 – 10. The numbers below relate to phrases used to rate how easy or difficult you find an activity. For example, 0 (nothing at all) would be how you feel when sitting in a chair; 10 (very, very heavy) is how you feel at the end of an exercise stress test or after a very difficult activity.

0 – Nothing at all
0.5 – Just noticeable
1 – Very light
2 – Light
3 – Moderate
4 – Somewhat heavy
5 – Heavy
6
7 – Very heavy
8
9
10 – Very, very heavy

In most cases, you should exercise at a level that feels 3 (moderate) to 4 (somewhat heavy). When using this rating scale, remember to include feelings of shortness of breath, as well as how tired you feel in your legs and overall.

It is time to get started, if you have been told your cholesterol is high. Don't wait until you have a health issue to get you started. Commit today.

Check out Leslie Sansone's Walk Away the Pounds video. I do her workouts and they are fabulous!

Harry and David Pear Giveaway

2012-11-16T08:04:00.002-08:00

We need more fiber in our diet so what better way to get it than with Harry and David pears. A pear serving has 26 grams of carbohydrates and 6 grams of fiber. Fiber which is also known as roughage is the ingestible part of plants that aids in digestion -- see my article on fiber for more information. Americans need to consume between 25 to 30 grams of fiber a day. http://highcholesterolmustgo.blogspot.com/2012/09/the-importance-of-high-fiber-diets-for.html

Good luck and happy holidays to all, and take time during this busy season to read my article on fiber.

a Rafflecopter giveaway

Lentil and Spinach Soup

2012-11-05T11:59:00.000-08:00

I made this for my parents but I used collard greens instead of spinach. You can use kale, spinach or collards is you like. My mom loved it but my dad not so much but he is a picky eater. Since this has lentils, it is an excellent choice for people watching their cholesterol.

Ingredients:

3 bacon slices, chopped
1/2 carrot, finely chopped
1/2 small yellow onion, finely chopped
2 garlic cloves, minced
1 tsp. minced fresh thyme
1 tsp. salt, plus more, to taste
1 cup dried lentils, picked over and rinsed
4 cups chicken broth
2 Tbs. tomato paste
1 cup water
3 cups baby spinach, chopped
Freshly ground pepper, to taste
Directions:

Sauté the bacon and vegetables
In a large saucepan over medium heat, sauté the bacon until the fat is rendered, about 5 minutes. Add the carrot and onion and cook until the onion is translucent, about 2 minutes. Add the garlic, thyme and the 1 tsp. salt and sauté until the garlic is soft, about 1 minute. Stir in the lentils.

Simmer the lentils
Add the broth, tomato paste and water, increase the heat to high and bring to a boil. Reduce the heat to low, cover partially and simmer until the lentils are tender to the bite, 25 to 30 minutes. Add the spinach and simmer until wilted, about 2 minutes more. Season the soup with salt and pepper. Ladle into warmed bowls and serve immediately. Serves 4.

Adapted from Williams-Sonoma Food Made Fast Series, Soup, by Georgeanne Brennan (Oxmoor House, 2006).

Update and my due date is coming.

2012-11-04T14:48:00.000-08:00

I will be rechecking my cholesterol levels next week so I hope it has decreased overall. It will be done at Walgreens because I'm not going to bother having my doctor take it again.

Anyway, Diet Coke will be leaving my diet for good, starting tomorrow. I'm going cold turkey, that's right, no more Coke and diet Pepsi. It's going to be hard but it will be better for my health. Decreasing my cholesterol levels was easy but I am addicted to fountain diet Pepsi/Coke. I drink about two 16 ounces a day. I'm replacing it with decaf tea, hot chocolate, V8 and water. Water consumption in my present diet is good, but I think I will be adding lemons and cucumbers to my water to make it more interesting.

I looked up the following information about breaking a bad habit:

Tell all your family, friends and co-workers what you are trying to achieve. It will force you to stick with your plan. You don't want to be embarrassed sneaking a drink in front of them. Your friends and family members may also offer some encouragement to help you stick to your goal.
You want to replace it with a good habit. In this case, I will drink more water, decaffeinated tea, hot chocolate instead. I drink water already but I need something other than that to help me, especially in the morning.
Make it a policy in your life, no exceptions. I told my husband what I am doing and he has been my greatest critic on my drinking problem. Today he told me, "You don't have go that crazy, just drink it once a week". I feel if I do that, I will go back to my 2 to 3 fountain drinks a day habit. Once you decide to change, don't let anyone or anything make you return to it. Stand by your decision.
Know that it will be difficult at first but push past your initial discomfort. Getting rid of a long-time habit is always hard but it does get easier over time. Start with a kick-off and document each day on how you are doing. Once you reach 7 days, give yourself a pat on the back about achieving your goal, so far. Before you know it, 30 days would have passed since you decided to break your bad habit.

Commit to Losing 10 pounds and keeping it off

2012-10-27T16:48:00.000-07:00

The loss of 10 pounds can lead to a 5 to 8 percent drop in your cholesterol totals. If you commit this week, you could be down ten pounds by the middle of December. You can do this by joining an online weight loss community like, Spark People, Fat Secret, My Daily Plate, and Calorie Count. These programs are free.

If you need extra help and you don't mind spending the money, Weight Watchers, Nutrisystem and Jenny Craig have excellent programs. I have a client who has lost 40 pounds on the Nutrisystem program and her cholesterol has dropped as well. Whatever program you choose, commit to lose at least 10 pounds and keep it off.

After you have started the nutrition program, add in exercise for a least 2 to 3 days a week. Most experts will tell you, it is recommended to workout at the minimum, 3 days a weeks. If you are super busy, for now commit to 2 days a week and when you can, sneak in one more day. You want to do aerobic or cardiovascular exercise such as, walking, rowing, biking, stair climbing, skating, running, cross country skiing and aerobic classes for a least 20 minutes. If you can only do 5 minutes, start with that and add a minute a week. You can also break up your 20 minute. Take a look at The Frugal Exerciser blog for more workout ideas.
http://thefrugalexerciser.blogspot.com

If you don't want a formal exercise plan, I would suggest getting a pedometer. Pedometers measure the amount of steps you take per day. If you are not active, you should start with 3,000 to 5,000 steps a day and your goal would be to do 10,000 a day, eventually. Pedometers range in price from $10 to $100 on the high end but a $25 to $35 pedometer would be a better option, if you will be using it daily.

As I stated at the beginning if you commit to losing 10 pounds, that can mean a world of difference in your cholesterol levels. Do it today!

Win eight 1/4 lb. Bison Patties

2012-10-18T22:07:00.000-07:00

Bison is the new beef and it is great for those watching their cholesterol or fat intake. I bought some for my mom's birthday and didn't tell anyone that it wasn't hamburger, they were surprised after I told them it was buffalo. Below is what people at Buffalo Gal advised if you are going to cook bison burgers:

Suggested Cooking Tips:
Bison burger is lean (ranging from 93-96% lean) so when grilling or pan frying the burger - place it on medium heat - COVER. Allow the burger to do its cooking on one side. Don't poke, smash or continually flip the burger because you want to maintain all of the moisture and fat in the meat. When burger appears mostly cooked - flip one time and in 30-45 seconds it should be ready to serve. You might find that using a meat thermometer is helpful when first cooking the burger. It should reach 160 degrees internal temp.

Nutrition (3.5 oz.):
Fat: 2g, Sat. Fat: .5g, Calories: 110, Calories from Fat: 15, Carbs: 0g, Protein: 22g, Cholesterol: 60mg, Sodium: 55mg\

I will be giving a one 8 (3.5 oz) bison burgers to two lucky winners and GLTA.

a Rafflecopter giveaway

Baja Fish Tacos with Mango Salsa

2012-10-18T05:36:00.000-07:00

I made fish tacos for the family yesterday and the only problem I had, I didn't make enough because they loved them. The recipe has mango salsa as the topping but I added shredded lettuce and diced tomatoes. It is low in cholesterol and it is just the right thing if you are doing the cholesterol challenge.

1 cup diced peeled ripe mango
1/4 cup finely chopped red onion
1 tablespoon fresh lime juice
1 tablespoon chopped fresh cilantro
1/8 teaspoon salt
1 jalapeño pepper, seeded and minced
5 cups canola oil
3.38 ounces all-purpose flour (about 3/4 cup)
1 cup beer
1 1/2 teaspoons freshly ground black pepper
1 teaspoon salt
1 teaspoon garlic powder
1 1/2 pounds skinless halibut fillet, cut into 16 (3 x 1–inch) strips
8 (6-inch) corn tortillas

Preparation

1. Combine first 6 ingredients; set aside.
2. Clip a fry thermometer to the side of a large, heavy saucepan. Add oil to pan; heat over medium-high heat until thermometer registers 375°. Reduce heat to medium, maintaining oil temperature.
3. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, beer, black pepper, 1 teaspoon salt, and garlic powder, stirring with a whisk. Add fish to batter, tossing gently to coat. Remove fish from batter. Carefully add 4 or 5 fish pieces to hot oil; cook 4 to 5 minutes or until golden brown and done, turning occasionally (maintain oil temperature at 375° throughout cooking process). Drain fish on paper towels. Repeat procedure in batches with remaining fish.
4. Heat tortillas according to package directions. Divide fish evenly among tortillas; spoon about 2 tablespoons salsa into each tortilla.

Ann Taylor Pittman, Cooking Light
JANUARY 2010

http://www.myrecipes.com/recipe/baja-fish-tacos-with-mango-salsa-10000001949687/

Update and I'm trying bison steaks.

2012-10-10T14:33:00.001-07:00

Update week 3, 4 and 5

Sorry I haven't been updating, I have been busy with my personal training business. Anyway, I have stayed on the cholesterol challenge and have kept the daily average below 200 mg a day. The fiber intake fluctuates between 18 to 28 mg a day, so I guess not too bad.

I just order some bison steaks from Buffalo Gal. Bison or buffalo is lower in fat and cholesterol and could be a substitute, especially if you love steak. Bison is much lower in cholesterol than beef. The New York strip bison I ordered, has about 4.5 grams of fat and 260 calories per serving(8 oz). Of course, I will let you know how it taste.

Below is the comparison of bison to other protein sources:

3 oz.	Cal	Fat	Cho

Bison

1. 8g

43mg

Turkey 125 3.0g 59mg

Beef

183

8.7g

55mg

Chicken

140

3.0g

73mg

http://www.buffalogal.com/Default.aspx

The Good, the Bad and the Ugly

2012-10-03T19:38:00.002-07:00

A client of mine who has heart disease asked me about cholesterol. He is really confused about the difference between bad and good cholesterol. I totally understand as the distinction in cholesterol types can be confusing for some people. Let's take a look. Cholesterol is transported in the blood by carriers called lipoproteins. Low-Density Lipoprotein is also known as LDL or bad cholesterol. LDL cholesterol causes the formation of plaque, which builds up on the walls of the blood vessels. The plaque build-up causes the artery walls to narrow, leading to a condition called atherosclerosis. In the event of atherosclerosis, a simple clot in the blood can lead to a blockage which could trigger a heart attack or a stroke.

What you want is good cholesterol. HDL (High-Density Lipoprotein) is thought to carry cholesterol from the arteries to the liver where it is broken down. Some experts also think that HDL removes some cholesterol from the artery walls thus slowing down the amount of plaque being formed. A higher level of HDL cholesterol is recommended for the prevention of heart diseases.

Borderline LDL levels reading between 130 mg/dl and 159 mg/dl should be monitored and taken down to anywhere between 101 mg/dl and 129 mg/dl. My goals is to be under 100 mg/dl which is excellent. However, you want numbers above 60 mg/dl and anything under 40 mg/dl, you are at risk of developing heart disease.

If you need to lower your LDL or bad cholesterol, take my cholesterol challenge. In the meantime, why don’t you also boost your HDL? To increase your HDL, follow these guidelines:

Exercise! Engage in cardiovascular/aerobic workouts(at least 4 times a week for 30 to 60 minutes).
Keep your weight at a healthy level! If you need to lose unnecessary pounds, a sensible wellness program can help
Stop smoking! Are you surprised? Tobacco decreases HDL levels… Oops!

When it comes to cholesterol, be good to yourself by being proactive, and take action by getting tested. You don't want to end up popping pills for the rest of your life or worse, experiencing The Ugly -- heart attack or stroke.

Update week 3

2012-09-23T15:09:00.001-07:00

Man, I want a slice of pizza. I decided to go to the store and get Paul Newman's pizza and it is not bad on the cholesterol side, if I eat one serving. Other than the pizza craving, I've been good all week and still on the cholesterol challenge. Tomorrow is meatless Monday and will be updating from Lake Tahoe next week. I will be on vacation.
Remember the cholesterol challenge: http://highcholesterolmustgo.blogspot.com/2012/08/oh-no-high-cholesterol-lower-your.html

Newman's Own Margherita Thin & Crispy Pizza
Nutrition Facts:

Serv. Size 1/3 pizza (131g)
Servings Per Container 3
Calories 280
Fat Cal. 100

Total Fat 12g (18% DV)
Sat. Fat 4.5g (23% DV)
Trans Fat 0g
Cholest. 25mg (8% DV)
Sodium 650mg (27% DV)
Total Carb. 31g (10% DV)
Dietary Fiber 1g (4% DV)
Sugars 2g
Protein 12g
Vitamin A (10% DV)
Vitamin C (4% DV)
Calcium (25% DV)
Iron (6% DV)

Percent Daily Values (DV) are based on a 2,000 calorie diet.

Heart Healthy and Delicious

2012-09-21T16:44:00.004-07:00

Tomorrow is the first day of fall and this is a great recipe for this time of the year. I found the recipe on the Oatmeal Artist's blog and of course I had to try it out. It looked so yummy, me and the hubby had to have it for dinner on Wednesday night. The Oatmeal Artist has two versions of this recipe, the slow and fast version. As you know, oatmeal is full of fiber and its what us cholesterol lowering folks should be eating. Remember to only put 10 to 15 nuts as a topping and to use skim milk. Try it out and let me know what you think. Bon Appetit!

Pumpkin Pie (Stove-Top) Oatmeal

Required Ingredients

1/2 cup regular rolled oats

1 cup liquid (choice of milk and/or water)

1/4 cup pumpkin puree

1/4 tsp vanilla extract

1/2 tsp pumpkin pie spice
1.5 tsp honey*

pinch of salt

Bring 1 cup liquid (I use an equal mixture of almond milk and water) to a boil, add 1/2 cup regular rolled oats, and reduce heat to medium. (If you'd like to add flax or chia seeds, do so now.)
Add pumpkin puree. Stir.
Once more of the liquid has dissolved, add vanilla extract, pumpkin pie spice, honey, and a pinch of salt. Stir.
If you'd like to add any extra ingredients (coconut oil, dried fruit, nuts, sunflower seeds), do so now.
When you're pleased with the consistency of the oatmeal, transfer to a bowl. Serve with another splash of your milk of choice and any other additional toppings (shredded coconut, nuts, etc.). I recommend pecans or walnuts.

*Possible substitutions for honey: agave, maple syrup, brown rice syrup

Lazy Pumpkin Pie Oatmeal

Required Ingredients

1/2 cup regular rolled oats

1 cup liquid (choice of milk and/or water)

2 tbsp pumpkin butter

pinch of salt

Bring 1 cup liquid (I use an equal mixture of almond milk and water) to a boil, add 1/2 cup regular rolled oats, and reduce heat to medium. (If you'd like to add flax or chia seeds, do so now.)
Add pumpkin butter. Stir.
If you'd like to add any extra ingredients (coconut oil, dried fruit, nuts, sunflower seeds), do so now.
When you're pleased with the consistency of the oatmeal, transfer to a bowl. Serve with another splash of your milk of choice and any other additional toppings (shredded coconut, nuts, etc.). I recommend pecans or walnuts.

http://theoatmealartist.blogspot.com/

The Apple Versus The Pear

2012-09-20T08:46:00.000-07:00

Which keeps the doctor way?

An apple a day keeps the doctors away, a popular north American phrase, but is it true? Quickly without reading any further, which fruit has more vitamins and fiber per serving?

I really don't like pears except in my salad but I love apples. Since I'm trying to lower my cholesterol, I decided to really investigate this.

Calories: Both apples and pears are low in calories, one large pear has 100 calories and same size apple has 130 calories and both have no fat calories. Since they are both plant based foods, they have no cholesterol, fat or sodium.

Carbohydrates and Fiber: A pear serving has 26 grams of carbohydrates and 6 grams of fiber and an apple has 30 grams of carbohydrates and 3.3 grams of fiber. Fiber which is also known as roughage is the ingestible part of plants that aids in digestion -- see my article on fiber for more information. Americans need to consume between 25 to 30 grams of fiber a day.

Vitamins: Apples have 8% the recommended vitamin A intake and 2% the recommended daily vitamin C intake. Pears have no significant vitamin A, but deliver 10% the recommended Vitamin C intake.

Minerals: Apples have more iron and potassium (2% recommended iron intake and 260 grams of potassium). Pears have no iron, and only 190 mg of potassium. Potassium helps to lower your blood pressure and slow bone loss. Both apples and pears offer 2% the recommended daily intake of calcium.

So which is better? Both are important but if you are trying to lower your cholesterol pears would be a better choice; apples offer more vitamin A and potassium, though. So if you have high blood pressure, an apple a day might actually keep the doctor away. My goal is to incorporate pears into my diet and continue with my love for apples. What do you prefer apples or pears?

High Fiber Cereals

2012-09-18T13:49:00.000-07:00

A couple of years ago, I was visiting family in the South and a discussion about high cholesterol came up during breakfast. My relatives were eating Cheerios every morning to aid in their quest for lower cholesterol. I told them, there are many other cereals with a higher fiber content. So let's take a look at the ones I love.

Kashi Heart to Heart Kashi cereal has more fiber per serving than Cheerios -- 5 grams versus 3 grams. Kashi and Cheerios have no cholesterol but Kashi has less sodium with 90 mg per serving compared to 250 mg per serving for Cheerios. Kashi is the winner and would be the best choice for foods that help lower your cholesterol.
Cascadian Farm Organic Raisin Bran Post Raisin Bran and Kellogg's Raisin Bran both have 7 to 8 grams of fiber per serving but are loaded with sugar. Kellogg's has 5 teaspoons of sugar (19 grams) per cup. Cascadian Farm Organic Raisin Bran is high in fiber with 7 grams per serving, and is the better choice with 15 grams of sugar per serving.
Kashi Go Lean Kashi Go Lean is probably the best cereal for lowering your cholesterol because it has 10-13 grams of protein and 8-10 grams of fiber per serving. This cereal is nutritious and tasty. They have several varieties, choose one that sound delicious to you.

If you consume the typical sugary cereal in the morning, maybe it is time to switch to something healthier for you and your family.

Coupons Updated 10/10/14

Grilled Halibut with Peach and Pepper Salsa

2012-09-15T17:40:00.002-07:00

I made this last week and the salsa really complements the fish. It is excellent to cook now since peaches are still in season. For all of us who are watching his or her cholesterol, it is an excellent heart healthy meal.
Salsa:
1 1/3 cups coarsely chopped peeled yellow peaches (about 1 pound)
1 cup chopped red bell pepper (about 1 medium)
1/3 cup thinly sliced green onions
1/3 cup chopped fresh arugula
1/4 cup fresh lemon juice (about 2 lemons)
4 teaspoons chopped fresh oregano
1/8 teaspoon salt
1/2 habanero pepper, seeded and minced
1 garlic clove, minced
Fish:
4 teaspoons fresh lemon juice
4 teaspoons olive oil
1/2 teaspoon paprika
1 garlic clove, minced
4 (6-ounce) skinless halibut fillets
3/8 teaspoon salt
3/8 teaspoon freshly ground black pepper
Cooking spray
Preparation
1. 1. To prepare salsa, combine first 9 ingredients; toss gently. Let stand 30 minutes before serving.
2. 2. Prepare grill to medium-high heat.
3. 3. To prepare fish, combine 4 teaspoons juice, oil, paprika, and 1 garlic clove in a large, shallow glass baking dish, stirring with a whisk. Add fish to juice mixture; turn to coat. Cover and let stand 15 minutes.
4. 4. Remove fish from marinade; discard marinade. Sprinkle fish evenly with 3/8 teaspoon salt and black pepper. Place fish on a grill rack coated with cooking spray; grill 3 minutes on each side or until desired degree of doneness. Serve fish with salsa.
Nutritional Information
Amount per serving
- Calories: 267
- Fat: 8.6g
- Saturated fat: 1.2g
- Monounsaturated fat: 4.6g
- Polyunsaturated fat: 1.8g
- Protein: 35.3g
- Carbohydrate: 11.8g
- Fiber: 2.3g
- Cholesterol: 52mg
- Iron: 2mg
- Sodium: 389mg
- Calcium: 104mg
Jeanne Kelley, Cooking Light

JUNE 2010

My Update

2012-09-15T17:03:00.003-07:00

Week 2

On Friday, I was partying with my former high school classmates and wasn't able to update. The week went great. I increased my fiber and I kept my cholesterol below 200 milligrams. I have been consuming a wide variety of fruits like, apples, oranges, apple pears, and nectarines. This is a really big deal for me because I'm not a fruit person, vegetables yes, fruit not so much. At the reunion, I had my first piece of red meat since I started the program 4 weeks ago. The steak tasted oh so yummy, and I didn't feel bad about eating it since I have been extra diligent about my cholesterol consumption. Remember you can treat yourself once in a while, as long as you are following the program most of the time.

My plan this week:

Try a new type of fish this week.
Try eating pears or incorporating them in my salad this week.

Let's lower our cholesterol naturally.

New Year, New You Giveaway

Welcome to the New Year, New You Giveaway.

November Healthy New You Giveaway

November Healthy New You Giveaway

Weight Management

November Healthy New You Giveaway

Daily Nutrition: Plant-based products

Red Wine And Cholesterol

I'm going French

Kale Salads To Lower Cholesterol

Healthy Eating Holiday Giveaway 11/1 US

I'm Going Meatless Three Days A Week

Going Meatless for Beginners

How to go meatless

My Update 2013

African Mango Pill And Its Effect On Cholesterol

The Benefits Of Doing Aerobic Exercise

Harry and David Pear Giveaway

Lentil and Spinach Soup

Directions:

Update and my due date is coming.

Commit to Losing 10 pounds and keeping it off

Win eight 1/4 lb. Bison Patties

Baja Fish Tacos with Mango Salsa

Preparation

Update and I'm trying bison steaks.

The Good, the Bad and the Ugly

Update week 3

Heart Healthy and Delicious

The Apple Versus The Pear

Which keeps the doctor way?

High Fiber Cereals

Grilled Halibut with Peach and Pepper Salsa

Preparation

Nutritional Information

My Update